Happy Fourth of July to you all! How do you celebrate this holiday? This year I want to challenge you to make your holiday a healthy holiday! What do I mean by this? This year I am challenging you to workout on 4th of July, and also eat a healthy meal! In this blog I have made the perfect outline to follow this weekend to enjoy your holiday, but in a healthy way!
Start your day with a fun themed workout! Do this workout with a partner, family member, or by yourself!
4th of July Stars and Stripes Workout
(Equipment is optional)
Complete 12-15 reps in each circuit, repeat the circuit 2-3 times
Renegade Rows
Exercise Jumping Jacks
Dumbbell Bicep Curls
Weighted Body Squats
Hip Bridges
Inch Worms
Tricep Kickbacks
Exercise Star Jumps
Burpees
Lunges
Upper Abs Crunches
Extension of the back (Back Extensions/Superman)
Now that you’ve got a nice workout in to start the day, take a look at these healthy recipes!
Red Pepper & Kale Beef Burgers w/ Grilled Onions & Goat Cheese
SERVINGS:8
CALORIES:474 kcal
Ingredients
- 2 lbs 95% lean grass-fed ground beef
- 7 – 9 kale leaves
- 10 mini red peppers
- 2 Tbsp olive oil
- 1 large red onion
- 8 Tbsp goat cheese
- 8 whole wheat buns
- desired seasoning
Instructions
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Thaw the beef in the refrigerator the night before.
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In a food processor, finely crush about 3-4 kale leaves and the mini red peppers (after removing the seeds and tops). Add desired seasoning.
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In a large bowl, mix the crushed kale and red peppers with the ground beef. Form into patties.
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Slice the red onion into thin rings. Place the sliced onions in foil paper with about 2 Tbsp olive oil and salt/pepper.
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Heat up the Kingsford® Charcoal according to directions, then cook the burgers until they are done in the middle. At the same time, place the onions wrapped in foil on the grill for about 25 minutes or until they are soft.
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Place burger patty on a whole wheat bun and top with 1 Tbsp goat cheese, grilled onion rings, and desired amount of fresh kale leaves. Serve and enjoy!
Patriotic Mini Fruit Tarts
The cutest little Fruit Tarts made with blueberries and strawberries, perfect for Fourth of July!
PREP TIME:5 minutes
COOK TIME:25 minutes
TOTAL TIME:30 minutes
SERVINGS:8 Tarts
CALORIES:150 kcal
Ingredients
Tart Shells
- 1/2 cup almond flour
- 1/4 cup whole wheat flour
- 1/4 cup coconut flour
- 1 Tbsp chia seeds
- 1/2 tsp vanilla
- 1 egg
- 1 Tbsp coconut oil
- 2 Tbsp greek yogurt
- 2 Tbsp coconut sugar
- 1 packet stevia
Filling/Toppings
- 1 cup plain greek yogurt
- 1/2 squeezed lemon (small)
- 2 Tbsp honey
- 2 Tbsp shredded coconut
- 1/2 cup blueberries
- 10 strawberries (thinly sliced)
Instructions
Tart Shells
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Preheat oven to 350 F.
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Combine all of the dry ingredients in a food processor.
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Add in the liquid ingredients and continue to mix.
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Knead the dough, then fill each space of an oiled cupcake pan with a thin layer of the dough.
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Place in the oven and bake for about 15-25 minutes.
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Once the tarts have fully cooled, pour the filling and add the toppings.
Filling/Toppings
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In a small bowl, mix the yogurt, lemon, and honey.
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Pour the filling into each tart, then add the strawberries, blueberries, and shredded coconut.
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Place in the refrigerator until ready to serve!
Sugar-Free Strawberry Lemonade Spritzer
Vegan, Vegetarian, Gluten-Free, Refined Sugar Free
COURSE:Drinks
CUISINE:American
PREP TIME:10 minutes
TOTAL TIME:10 minutes
SERVINGS:4
CALORIES:49 kcal
Ingredients
- 3 cups whole strawberries, tops removed
- 2 medium lemons
- 1 can Zevia Ginger Ale Soda
Instructions
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Blend the strawberries until they create a puree. Evenly pour the puree into 4 glasses with ice.
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Slice each lemon in half. Using a lemon squeezer, squeeze each half into each glass.
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Pour Zevia Ginger Ale Soda evenly between the 4 glasses. Serve and enjoy!
During this holiday make sure you are consuming a good amount of vegetables, and fruits! Also, try to avoid or consume in moderation sugary drinks/foods, high calorie dishes, and fried/oily foods! Enjoy your holiday weekend!
-Olivia Callan
Health Fitness Specialist