Declare Your Health Independence This July 4

In this article: 

• This Independence Day, be free to make healthy choices for yourself.
• Bring and eat healthy foods to your celebration, and plan to include physical activity.
• Assert your freedom and rights as you advocate for yourself and your health, even if it means politely saying no to others. 
• Your Lark coach is available 24/7 to help you make healthy choices around nutrition, activity, and more.

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This July 4th, add some personal independence by supporting your health. Break free from critics like your inner voice and any negative people, and confidently make decisions that feel right for the person you are today. Delicious food, positive messages, and confident leadership can help you find and spread joy on this Independence Day. Here are some ways you can write your own rules and celebrate progress without perfection. 

Assert your right to self-determination.

This year, write your own rules around what to eat, how to spend your time, and how you can stay on track while having fun on the holiday.

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Try changes like these.

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• Grilled vegetables and lean proteins like chicken, shrimp, salmon, meatless burgers and hot dogs instead of hot dogs and fatty or processed meats
• Salads with vinaigrette dressing, lots of vegetables, and whole grains or beans instead of mayo-laden potato or macaroni salads with processed meats
• Fruit skewers, watermelon, or grilled peaches or pineapple instead of pies, cupcakes, and ice cream
• Sparkling water with citrus or berries instead of sugary sodas or cocktails
• Whole-grain buns, lettuce wraps, or whole-grain tortillas or taco shells instead of white buns
• Group walks, dance-offs, and games like catch, volleyball, badminton, and frisbee to break up screen or other sitting time
• Stretching and practicing gratitude before bed to wind down and rest well

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It’s okay if your healthy choices aren’t consistent with old traditions. Times change! Keep what still works for you, and change what you need to for health reasons. 

Fight for fair representation

The founders of our country fought against taxation without representation. You can celebrate their cause while also fighting for fair representation of your own self. This July 4th, keep the health of your mind and body at the forefront as you make decisions like what to eat, which activities to participate in, and with whom you spend your time. 

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Here are some tips for representing yourself responsibly.

• As you decide what to eat, it’s a higher priority to feel good tomorrow than to overindulge today
• Be a conscientious leader (of yourself) and carry around a water bottle so you can stay hydrated
• As a reliable representative, be sure to stick around people who make you feel happy and comfortable, not those who make you feel anxious, drained, or inadequate

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Your top priority is to fight for your own health.

Exercise your right to free speech (respectfully)

Free speech is a prized right in this country. Feel free to use it! Here are some times when you might want to speak up for yourself. 

• When politely refusing unhealthy options like fatty or sugary foods or alcoholic beverages
• When you need to take care of yourself in ways like getting up to refill your water bottle or taking a walk or stretch break
• When planning your holiday and expressing your need for healthy items and time in the day to be active

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Just remember to be respectful in your use of free speech. You can say what’s necessary without hurting others by keeping it about yourself and your needs rather than anyone else’s actions.

Declare independence from people-pleasing

It’s okay to make your own decisions based on what’s best for you. There’s no need to eat or drink something to please someone else, or to participate in activities like drinking games that don’t feel right to you. You have the right to make your own decisions, even if they’re different from someone else’s or if they’re different from decisions you may have made in the past. 

Celebrate victories

You may not be fighting military battles, but victories may still be piling up. Here are a few that may happen on this day.

• Walking in the morning before going to a block party
• Bringing a veggie burger to put on the grill
• Piling your plate high with lettuce before adding other items
• Splitting a cookie with a friend instead of having it yourself
• Letting others take home leftovers instead of taking them yourself
• Slowing down to notice and appreciate how much you’re enjoying the food, the company, and the day

Protect your “down” time

Getting enough sleep and other downtime can help you feel energized and refreshed instead of exhausted or drained after July 4th. Here are some tips.

• Give yourself permission to step aside and be by yourself for some quiet time if there’s too much going on around you
• Limit or avoid alcohol or caffeine to support better sleep and recovery
• Sometimes listening more and talking less can save mental energy
• Eating a little less can keep you from feeling bloated or lethargic
• If you’ve had an exciting day, start your bedtime routine a little earlier so you can have plenty of time to wind down and reflect on the day

How Lark Can Help

Healthy choices on a routine basis can help you reach your goals, and Independence Day can provide additional inspiration for taking charge of your health. Lark can further help you make small changes to improve heart health, lose weight, and manage or prevent chronic conditions. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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