5 tips to Rock Your Independence Day while keeping your hormones and gut happy.
As we approach the 4th of July, many of us look forward to BBQs, fireworks, and fun with family and friends. However, for women over 35 dealing with hormone imbalances and gut issues, holiday celebrations can sometimes be challenging.
You may fear belly bloat, digestive upsets, or weight gain. You may be wondering what you can eat so you don’t mess up your gut and hormones or ruin your ‘diet’. Let’s talk about what you can do this Independence Day to stay feeling good and true to yourself and goals.
Here are some tips to help you enjoy the festivities while supporting your health:
1. Choose wisely at the BBQ:
- Opt for grilled lean proteins and vegetables
- Avoid processed meats and sugary marinades
- Bring a gut-friendly dish to share, like a probiotic-rich coleslaw (recipe below)
2. Stay hydrated:
- Drink plenty of water throughout the day
- Try infusing water with cucumber or mint for a refreshing twist
3. Manage stress:
- Take short breaks from the crowd if needed
- Practice deep breathing or quick meditation
4. Support your sleep:
- If watching fireworks, wear blue light blocking glasses
- Stick to your regular bedtime routine as much as possible
5. Enjoy in moderation:
- If drinking alcohol, alternate with water and choose lower-sugar options such as a vodka or gin-based drink with soda water and a splash of fresh lemon or lime juice.
- Savor small portions of treats rather than overindulging
- Choose fruit over the sugary treats.
Remember, it's about balance and enjoyment. By making mindful choices, you can celebrate Independence Day while supporting your hormonal and gut health.
Probiotic Rich Coleslaw
Ingredients:
- 4 cups shredded cabbage (mix of green and purple for added nutrients)
- 1 cup shredded carrots
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
Probiotic Dressing:
- 1/2 cup plain, unsweetened kefir
- 2 tablespoons apple cider vinegar (with "the mother")
- 1 tablespoon Dijon mustard
- 1 tablespoon honey (optional)
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the shredded cabbage, carrots, red onion, and parsley.
2. In a separate small bowl, whisk together the kefir, apple cider vinegar, Dijon mustard, and honey (if using). Season with salt and pepper to taste.
3. Pour the dressing over the vegetables and toss well to combine.
4. Cover and refrigerate for at least 30 minutes before serving to allow the flavors to meld.
5. Stir again before serving and adjust seasoning if needed.
This coleslaw is rich in probiotics from the kefir and apple cider vinegar, which can support gut health. The cabbage and other vegetables provide fiber, which acts as a prebiotic to feed beneficial gut bacteria.