As we wave stars-and-striped-shaped holiday plans around in our heads, we commemorate the independence and freedom that define America. At Symbios Health, we believe in embracing this spirit of independence in all aspects of life, including our health. As you encounter explosions of powerful influences regarding food, fitness, and wellness, be Symbios Smart by understanding the effects of various foods, maintaining lifelong functionality through exercise, and caring for your body internally and externally.

Our freedom allows us to make independent lifestyle choices that align with our beliefs. Celebrate your gift of life sustained by the red and blue with white blood cells freely flowing within us, and treat your body as a temple this holiday and every day that follows.

Fuel Your Body

Holidays are often associated with indulgent foods and treats. However, you can celebrate without compromising your health and fuel your body with the nutrients it craves by choosing a menu loaded with fresh summer delights.

• Low-Sugar Options: Instead of sugary desserts, satisfy your sweet tooth with fresh fruits such as berries, watermelon, and cherries. These natural sweets are delicious and packed with vitamins and antioxidants.
• Non-Processed Foods: Choose whole foods over processed items by shopping the outer circle of the grocery stores for fresh picnic platters containing healthy options such as nuts (except cashews), natural cheese, veggies, meats, and shrimp. Make fresh guacamole from nutrient-rich avocados, and try celery sticks instead of crackers.
• Protein-Rich Choices: Incorporate protein-rich foods by grilling steak, chicken skewers, or salmon. Consider quinoa salads or deviled eggs. Protein helps keep you full and energized longer.
• Boost Nutrients: Add flax or chia seeds to baked goods. These super seeds contain many beneficial properties, including Omega-3 fatty acids, antioxidants, fiber, iron, and calcium.

Food Substitutions for Healthier Ingredients in Everyday Dishes

Swap high-carb for low-carb:

• Regular flour for almond flour or use King Author’s unbleached wheat flour
• Vegetable oils for olive, coconut, or avocado oil
• Refined sugar for stevia, monk fruit, coconut sugar, or a touch of agave nectar
• Sour cream for Greek yogurt
• Chocolate for semi-sweet or Chaco powder (sweetened with stevia)
• White rice for cauliflower rice
• Pasta for spaghetti squash, spiralized zucchini, or sliced eggplant
• Soda for unsweetened sparkling water
• Bread for lettuce

Food Serving Tips

• Maintaining appropriate food temperatures means keeping cold foods cold and hot foods hot to avoid bacterial growth. Perishable items should not be out of their temperature-controlled settings for more than 30 minutes – or 15 minutes on a hot day. These foods include cooked meats, cheeses, mayonnaise, creamy dips, salads, and dressings.
• Use a small appetizer-sized plate. This technique allows you to enjoy snacks or treats in moderation without overloading.
• Planning makes decisions easier. Have healthy snacks readily available to avoid hungrily grabbing less nutritious foods. If you are not hosting the gathering, bring a nutritious snack to share

Hydration

• Monitoring Hydration: Personalized fluid needs significantly vary with activity, temperature, and gender. Drink water before you feel thirsty (not soda) throughout the day. A good rule of thumb is checking your urine color; light yellow indicates proper hydration, while dark yellow suggests drinking more fluids.
• Summer Sweat: Sweating is your body’s way of cooling down and regulating your core temperature. Sweat consists of 99% water and 1% electrolytes. Sodium is the main mineral lost, along with potassium, magnesium, and calcium traces. Replenish your body by consuming extra water when you sweat and seasoning food with sea salt or pink Himalayan salt.
• For a refreshing twist, add mint leaves, berries, or slices of limes, lemon, or cucumber to water. Try fruit-infused water or coconut water. Remember, sugary drinks and alcohol can contribute to dehydration.

Stay Active

Your body functions best with movement that increases blood flow, removes toxins, and stimulates digestion. Engage in fun Lowcountry activities such as paddle boarding, beach volleyball, exploring nature preserves, and swimming.

Your choices reflect who you are. If a healthy, fit, and beautiful life aligns with your wellness decisions, the dedicated team at Symbios will support you wholeheartedly. Happy Independence Day!