Skip the Food Coma This 4th of July
Have you spent your fair share of 4th of July celebrations starting off great, but then overeating/drinking…and paying for it later? No judgment here! You’re certainly not alone.
But this year, let’s change that.
Today I’m sharing a few festive recipes that are protein-packed, fiber-forward, and genuinely delicious so you can still have a great time without suffering afterward.
Why You Feel Like You’re in a Food Coma After a Cookout (The Short Version)
The classic holiday spread — hot dogs, white buns, chips, sugary drinks, mayo-heavy sides, tons of desserts — is a perfect storm for blood sugar spikes, gut inflammation, and digestive sluggishness. There’s very little fiber to slow digestion, very little quality protein to keep you satiated, and often a lot of refined carbs, desserts, and seed oils working against your gut lining.
The fix isn’t skipping the party–social connection is one of the most important ingredients to a happy & healthy life. The solution is having/bringing food that you enjoy and that actually nourishes you.
The Recipes
Smoky Lentil & Roasted Tomato Salad
This one is absolutely delicious, easy, and one of the highest fiber-per-bite dishes you can make. 
What you need:
- 1.5 cups French green lentils, cooked and cooled (quality canned is great too, I love Eden Organics)
- 1 pint cherry tomatoes, roasted or fresh
- 1 roasted red pepper, chopped
- Large handful of fresh parsley, roughly chopped
- 3 tbsp olive oil
- Juice of 1 lemon
- 1 tsp smoked paprika
- Salt and pepper to taste
How to make it: Toss everything together in a large bowl. Taste and adjust lemon and salt. This salad is even better made the night before — the lentils absorb the dressing and the flavor deepens. Serves 6–8 as a side.
Why it works nutritionally: One cup of cooked lentils delivers around 18g of protein and 15g of fiber, supporting gut motility, blood sugar balance, and sustained energy. The smoked paprika and olive oil add anti-inflammatory polyphenols, and the parsley is a great source of vitamin K and flavonoids.
Greek Yogurt Herb Dip with Summer Crudités
This dip takes five minutes and replaces every processed dip on the table. It’s a winner.
What you need:
- 2 cups full-fat Greek yogurt
- 1 clove garlic, minced or grated
- 2 tbsp fresh dill, chopped
- 2 tbsp fresh chives or green onion, chopped
- Juice of half a lemon
- Salt and pepper to taste
Serve with: Jicama sticks, cucumber rounds, endive leaves, sliced bell pepper, snap peas — whatever veggies you love to dip.
How to make it: Stir everything together, taste, adjust seasoning. Refrigerate for at least 30 minutes before serving so the flavors come together. Wash and cut up your favorite dipping veggies.
Why it works nutritionally: Full-fat Greek yogurt provides around 20g of protein per cup plus live probiotic cultures that actively support your gut microbiome. The fat helps slow digestion and keeps you satisfied. The crudités bring crunch, color, and a range of prebiotic fibers that feed your good gut bacteria.
Wild Salmon Burgers with Blueberry-Jalapeño Salsa
This one may sound odd but it is incredible — sweet, spicy, bright — and the combination of wild salmon and blueberries is one of the most anti-inflammatory pairings you can put on a plate.
For the salmon patties:
- 2 cans (6oz each) wild sockeye salmon, drained
- ¼ cup oat flour or almond flour
- 2 green onions, finely chopped
- Zest of 1 lemon
- 1 egg
- Salt, pepper, and a pinch of cayenne
For the blueberry-jalapeño salsa:
- 1 cup fresh blueberries, roughly chopped
- 1 jalapeño, seeded and minced
- 2 tbsp red onion, finely diced
- Juice of 1 lime
- Small handful of fresh cilantro
- Pinch of salt
How to make it: I recommend preparing the salsa first so all those yummy flavors can blend together. Mix all patty ingredients together and form into 4–6 patties. Cook in a skillet or on the grill over medium heat, about 4 minutes per side. Serve patties in butter lettuce cups or Unbuns; add as much salsa as you like.
Why it works nutritionally: Wild sockeye salmon is one of the richest sources of omega-3 fatty acids, which directly counteract inflammatory pathways in the body. Blueberries are loaded with anthocyanins — the deep blue-purple pigments that are among the most potent antioxidants in the food world. Together, this is a wonderfully healthy combo that also happens to taste like summer.
Build Your Own Yogurt Parfait Bar
Set this up as a self-serve station. It’s delicious, quick to make, and eye-catching with the festive colors. 
Set out:
- Coconut yogurt (or Greek yogurt if dairy isn’t an issue, higher in protein)
- Sliced strawberries
- Fresh blueberries
- Raw honey
- Toasted hemp seeds
- Toasted coconut flakes
- Optional: granola for crunch
Let everyone build their own. The hemp seeds are a nutritional hero here — 3 tablespoons give you 10g of complete protein plus a high dose of omega-3s.
A Few Tips for Ease
- Make the lentil salad and salmon patties the night before. Both hold well and your morning will be so much more relaxed.
- Eat a protein-forward breakfast before you head out or host. Starting your day anchored in protein and fat means you be ravenous and reactive to other foods at the party/potluck.
- Hydrate early and consistently. Summer heat plus alcohol plus not enough water is a major contributor to that end-of-day crash. Aim for a glass of water between every alcoholic drink if you’re indulging.
The Big Picture
I want you to enjoy your life–and that means that you don’t feel trapped in a body that feels uncomfortable or painful. Choosing health isn’t about restriction: it’s about intention. I hope you enjoy these recipes and have a wonderful holiday!
As a functional nutritionist, I don’t just help you to eat healthier: I help you create a healthier lifestyle.
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session.
http://bit.ly/schedulinghealth (subject to availability).
Until next time, I’m wishing you unstoppable health,
~Rebecca
P.S. If you know someone who is ready to feel great & create health habits that stick, I would love to connect with them!
Please share my scheduling link with them so that they can schedule a complimentary Unstoppable Health Discovery Session with me.
How to Navigate Summer Social Eating Without Derailing Your Progress
Summer can sure feel like one long social eating season. BBQs, family gatherings, 4th of July parties, vacations — there’s a lot of fun opportunities to socialize, connect with others, and enjoy great weather. It doesn’t have to be a health derailing experience…but that is certainly the reality for many people.
But here’s the good news: you can enjoy yourself without spending the next day feeling poorly in your body (sluggish, bloated, and regretful). The key is knowing a few simple principles and how to put them into practice in real-life social situations.
Start With Blood Sugar Basics
Your mood, energy level, and your inflammation all depend on what is going on with your blood sugar! Blood sugar spikes are one of the fastest ways to trigger inflammation in your body and have your energy and mood crash when the spike comes down. When you eat a big hit of refined carbohydrates or sugar — think chips, white bread rolls, sweetened cocktails, or dessert on an empty stomach — your blood sugar shoots up quickly. Your body responds with a surge of insulin, followed by a crash. That roller coaster drives cravings, fatigue, and inflammation, and it also sets you up to overeat later which is a strain on digestion (and fat storage).
The goal isn’t to avoid carbs entirely: it’s to have a game plan that sets you up for feeling fueled, energized, and enjoying the people you’re socializing with.
Your Social Eating Game Plan
Eat before you go (or at least don’t arrive starving)
This one is simple and game-changing. Having a small, protein-rich snack before a gathering — a handful of nuts, some hard-boiled eggs, a little leftover chicken — takes the edge off hunger so you’re not standing in front of the chip bowl making desperate decisions.
Prioritize protein and fat first
When you get to the food, load your plate with protein and healthy fats before anything else. Grilled chicken, salmon, shrimp, guacamole, olives, cheese, deviled eggs — these foods slow digestion, blunt blood sugar spikes, and keep you satisfied. Once you’ve eaten those, your system will feel more balanced and you’ll naturally eat less of the high-carb, high-sugar foods because you won’t be as hungry for them.
Choose your carbs wisely
Not all carbs at a summer gathering are equal. Fresh fruit, corn on the cob, and potato salad made with actual potatoes are very different from chips, white buns, and pasta salad made with processed pasta and canola oil dressing. If you’re going to have carbs, go for the real, whole-food versions — and pair them with protein and fat to slow down their impact on your blood sugar.
Watch the drinks
Alcohol, sweetened cocktails, lemonade, and even some sparkling waters with “natural flavors” and hidden sweeteners can send your blood sugar on a roller coaster ride. Don’t drink alcohol or sweet drinks on an empty stomach (anchor with some protein and fat first). If you’re drinking alcohol, opt for dry wine or spirits with sparkling water and a squeeze of citrus. Alternate with plain water. And if you’re not drinking alcohol, sparkling water with lemon or lime is a great stand-in that feels festive without the blood sugar hit. I’m also a big fan of iced herbal teas!
Progress, not perfection
One gathering is not likely going to derail your health. Chronic stress and guilt about food is itself an inflammation driver. The goal is to make smart (kind to your body) choices most of the time — not to be “perfect” all of the time. Enjoy the meal, enjoy the people, take your time and savor whatever it is you are eating or drinking, and get back to your regular habits the next day. Your mindset has SO much to do with your enjoyment of any experience. If you go into a social gathering with the mindset that you can’t have fun unless you’re drinking alcohol or eating cake, you’re going to feel deprived if you don’t partake. But if you go into any situation with a mindset and attitude of enjoying the people, the weather, the delicious & healthy food, the good conversation…you’ll have a great time.
The Big Picture
Summer social eating doesn’t have to be a health obstacle. With a little intention and following the basics I’ve laid out, it can actually be one of the most nourishing seasons of the year — good food, good people, and plenty of time outside. That’s a great combination!
As a functional nutritionist, I don’t just help you to eat healthier: I help you create a healthier lifestyle.
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).
Until next time, I’m wishing you unstoppable health,
~Rebecca
P.S. If you know someone who is ready to feel great & create health habits that stick, I would love to connect with them!
Please share my scheduling link with them so that they can schedule a complimentary Unstoppable Health Discovery Session with me.
Sneaky Summer Inflammation Triggers (And What to Do About Them)
For many of us, the fun of summer usually includes BBQ’s and potlucks, slathering on more sunscreen, and enjoying some pool time. But what you might not realize is that some of your favorite warm-weather rituals might be quietly increasing your inflammation.
Today I want to shed some light on how to enjoy your summer without it driving up your inflammation. 
Sunscreen Chemicals
As someone who burns easily, I appreciate sun protection! But not all sunscreens are created equal. Many conventional sunscreens contain chemical UV filters like oxybenzone, octinoxate, and homosalate. These ingredients are absorbed through your skin and have been detected in the bloodstream, urine, and even breast milk. Research is ever evolving, but several of these chemicals are known endocrine (aka hormone) disruptors and some have shown the ability to trigger inflammatory pathways in your body. No thanks!
What to do: Switch to a mineral-based sunscreen with zinc oxide or titanium dioxide as the active ingredient. These sit on top of the skin rather than absorbing into it, providing a physical barrier without the chemical burden (hats, and UV protective clothing are also great!). I also recommend looking for products that are fragrance-free and free of parabens to reduce your chemical exposure even more. For more details on sunscreen safety, you can check out this thorough guide by the EWG.
Chlorine
One of my fondest childhood memories is my grandma taking me, my siblings, and cousins to the public pool (except for that one summer my hair turned really, really green!). As fun as it is to cool off in the pool, chlorine is a chemical disinfectant, and your skin and lungs absorb more of it than you might think. Chlorine can also disrupt your skin’s natural microbiome (yes, your skin has one too), strip away its protective barrier, and trigger inflammatory responses — especially if you’re someone who already has sensitive skin or dealing with conditions like eczema or asthma. Swallowing pool water, even accidentally, also negatively affects your gut microbiome.
What to do: Rinse off immediately after swimming to remove chlorine from your skin and then apply a good non-toxic moisturizer to help restore your skin barrier.
And if you swim often, or have kids who do, OR if you’re particularly sensitive to chlorine, I recommend a vitamin C shower filter (because the reality is that the shower you’re rinsing off the pool water with also has some chlorine in it).
Vitamin C (ascorbic acid) neutralizes chlorine and chloramine on contact, and it’s one of the most effective and well-documented methods for dechlorinating water. Unlike standard carbon filters, which can reduce chlorine but struggle with chloramines (a common disinfectant used in many municipal water systems), vitamin C neutralizes both. These filters attach directly to your showerhead and are a simple, affordable solution. Even if you don’t swim in a chlorinated pool but notice that showering leaves your skin dry or irritated, a Vit C filter could help.
Processed “Health” Foods at BBQs
Summer gatherings can be full of foods that look healthy on the surface — veggie burgers, flavored sparkling waters, fruit salads with sweetened dressings, store-bought dips, and “light” potato chips. But many of these are loaded with refined seed oils (like canola, soybean, and sunflower), added sugars, artificial flavors, and preservatives — all of which are well-established inflammation drivers.
Seed oils are are hiding in almost every packaged food. They are high in omega-6 fatty acids, and when your omega-6 to omega-3 ratio gets out of balance (which it easily does on a standard American diet) inflammation goes up.
What to do: Whenever possible, bring a dish you trust like fresh guacamole with fresh veggies (I also really like Siete chips or plantain chips for a healthier chip option), a simple antipasto platter, grilled vegetables with olive oil, or a fruit salad without the sugary dressing. Choose sparkling water or iced tea and avoid all the added sugar and artificial sweeteners. For proteins, opt for whole cuts of meat or wild-caught fish over highly processed veggie burgers or sausages (for vegetarians, grilled tempeh, tofu, paneer, seitan, halloimi, and portobello mushrooms are good options). High quality marinades ((I like Primal Kitchen) usually contain some antioxidant protective herbs/spices (rosemary, garlic, thyme) to counteract some of the risks associated with grilling.
The Bigger Picture
A little awareness goes a long way to protect your health and reduce exposure to inflammatory triggers. With these tips, I hope your summer (and beyond) is even more enjoyable!
As a functional nutritionist, I don’t just help you to eat healthier: I help you create a healthier lifestyle.
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).
Wishing you unstoppable health,
~Rebecca
P.S. If you know someone who is ready to feel great & create health habits that stick, I would love to connect with them!
Please share my scheduling link with them so that they can schedule a complimentary Unstoppable Health Discovery Session with me.
