6 Ways to Enjoy July 4th Without Regret on July 5th

We all love a good summer celebration—especially the 4th of July. Grilled favorites, cold drinks, sweet treats, late-night fireworks... it’s a time to unwind, connect, and indulge a little. But if you’ve ever woken up on July 5th feeling bloated, burned, or sluggish, you know that too much of a good thing can come with a cost.

The good news? You don’t have to choose between enjoying yourself and supporting your health. A few thoughtful swaps and simple habits can help you feel energized and balanced without missing out on the fun.

So before you fire up the grill or crack open a cold one, check out these 6 ways to stay healthy and happy this Fourth of July—without the July 5th regret.

1. Start applying your sunscreen today—and add Heliocare to your summer routine

Soaking up the sun is one of summer’s great joys, but the UV damage that comes with it? Not so great. If you’re outside for more than 20 minutes—especially between 10 AM and 4 PM—you should apply (and reapply) broad-spectrum SPF and wear protective clothing like wide-brimmed hats and sunglasses.

Choose mineral sunscreens made with zinc oxide or titanium dioxide, which sit on the skin’s surface and reflect UV rays. Avoid chemical sunscreens that often include endocrine-disrupting ingredients like oxybenzone, octinoxate, parabens, and synthetic fragrance. Even if the expiration date says it’s good, if your sunscreen sat in a hot glove box or beach bag all last summer, it may no longer be effective.

Need extra protection? Heliocare is a favorite natural supplement that supports the skin from the inside out. It’s made from Polypodium leucotomos, a tropical fern rich in antioxidants that help neutralize free radicals—unstable molecules that can damage DNA, accelerate skin aging, and even contribute to skin cancer.

Research continues to support Heliocare’s ability to reduce UV-related skin damage, making it a great add-on to your sun safety plan—especially if you’re fair-skinned or sun-sensitive.

2. Grill your meats the carcinogen-conscious way

BBQs are a July 4th staple—but grilling meat at high temperatures can create harmful compounds known as:

• Heterocyclic Amines (HCAs)

• Polycyclic Aromatic Hydrocarbons (PAHs)

HCAs form when the proteins in meat react to high heat. PAHs come from smoke, especially when fat drips onto flames and burns, sending the chemicals back onto the food.

But you can still enjoy grilled favorites without the risk:

• Trim excess fat and remove skin from meats to reduce drips

• Use aluminum foil or cedar planks to create a barrier between your food and the flame

• Grill with indirect heat and avoid blackened or charred areas

• Flip meat frequently and use a meat thermometer instead of guessing doneness

• Marinate your meats—especially with antioxidant-rich ingredients like:

  • Rosemary

  • Sage

  • Garlic

  • Lemon juice

  • Olive oil

  • Turmeric

  • Beer or wine

Bonus tip: A 2024 study showed that beer-based marinades, particularly those made with dark or stout beer, can reduce HCA formation by up to 70%. So yes—this is your permission slip to marinate and sip wisely!

3. Serve healthy, colorful, and filling sides

The secret to avoiding that post-meal slump? Balance your plate. Pair your proteins with fiber-rich, antioxidant-packed sides that help stabilize blood sugar, support digestion, and keep cravings in check.

Here are some of our favorite Fourth of July side dishes that deliver both flavor and function:

• Watermelon, Cucumber & Feta Salad with Mint

• Grilled Peach & Arugula Salad with Toasted Almonds

• Chunky Pineapple Guacamole with Grilled Sweet Potato Chips

• Roasted Sweet Potato and Poblano Salad with Lime Vinaigrette

• Zucchini Pesto Roll-Ups with Sunflower Seeds

• Chili-Lime Grilled Sweet Potato Wedges

When you crowd your plate with vibrant, nutrient-rich sides, there’s less room (and less temptation) for ultra-processed snacks.

4. Give your favorite recipes a healthy makeover

It’s totally possible to honor tradition and support your body at the same time. A few simple swaps can turn calorie-heavy comfort food into nourishing, blood sugar-friendly alternatives.

Try these tricks to “healthify” your recipes:

• Cut fat and sugar by one-third to one-half without affecting flavor

• Swap white flour for almond flour, coconut flour, or millet flour

• Replace dairy with unsweetened almond, oat, or macadamia milk

• Use Greek yogurt instead of mayonnaise or sour cream in dips

• Substitute refined sugar with honey, maple syrup, or coconut sugar

Want more ideas? Click here to read about “healthifying” your go-to meals.

By choosing whole ingredients and balancing flavor with function, you can enjoy every bite and still feel light and energized.

5. Choose your alcohol wisely—your body will thank you

If you’re planning to sip on something festive, choose natural and organic red wine over sugary cocktails or beer. Studies continue to support the benefits of resveratrol, a polyphenol in red wine linked to heart health, reduced inflammation, and brain function support.

We love Dry Farm Wines—a company that rigorously tests their wines for purity and quality. Their wines are:

• Organic and biodynamic

• Low in sugar and sulfites

• Free from additives and industrial yeasts

• Naturally lower in alcohol

This means fewer blood sugar crashes, fewer headaches, and a much gentler morning after.

And remember—hydration is key. Alternate each alcoholic beverage with a glass of water (try infusing it with lemon or mint) to stay cool, clear, and headache-free.

6. End your evening with a post-dinner walk

In Italy, it’s called the passeggiata—a light, social stroll taken after a meal. And in 2025, science is still catching up to this timeless tradition.

Research shows that a short walk after eating can significantly:

• Improve digestion by stimulating the GI tract and reducing bloating

• Regulate blood sugar, especially helpful for people with insulin resistance or Type 2 diabetes

• Lower blood pressure, particularly when done multiple times a day in 10-minute bursts

A 2024 meta-analysis confirmed that even 10 minutes of walking after meals improves glucose regulation better than walking at any other time. So if you feel sluggish after your burger and potato salad, lace up your sneakers and head out for a lap around the neighborhood.

It’s a gentle, grounding way to end the night—and can help your body shift into rest and repair mode.

Let’s be honest—health isn’t about never splurging. It’s about making consistent choices that help you feel strong, energized, and clear-headed.

This 4th of July, enjoy your traditions. Have the burger, sip the wine, eat the dessert—just do it in a way that aligns with your long-term health goals. A few small adjustments can go a long way in keeping you feeling your best on July 5th and beyond.

From all of us here, wishing you a joyful, vibrant, and balanced Independence Day!

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach locations. We also offer telemedicine for residents of Virginia and North Carolina!