Seize the Day on Memorial Day

In this article: 

• Approach Memorial Day positively to support better sleep, increased activity, and healthier eating.
• Volunteering and socializing can also be good ways to seize the day.
• Your Lark coach is available 24/7 to help you make healthy choices around nutrition, activity, and more.

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Memorial Day has a serious purpose of honoring military personnel who died in service, but for many people, the meaning of the day goes beyond solemnity. As the unofficial start of summer, Memorial Day often includes parades, gatherings, and a day off of work and school. 

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With so much happening on Memorial Day, there are all kinds of ways to embrace healthy choices. From enjoying late spring produce like strawberries and snow peas to taking a “walk and talk” break with a friend, there’s a lot to celebrate. Here are ideas for embracing this day healthily with a focus on enjoyment rather than deprivation. 

1. Sleep in

If you’re short on sleep and have the day off, sleep in. Getting enough sleep helps reduce hunger and cravings for sugary and salty foods. You also need adequate sleep for normal blood sugar regulation and insulin responses, not to mention for energy to be active. 

2. Catch up with friends

This may be a good time to get together with friends and family whom you haven't seen in a while. Maybe you were waiting for good weather, maybe everyone was too busy, or maybe you just didn't make it a priority to set a date. This could be the time! 

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While you're making plans, consider something healthy like a walk followed by coffee or tea, or watching a parade together while walking the route. 

3. Set up a water station

At home or at a cookout, set up a water station to encourage healthy hydration. Along with pitchers or coolers with still water, consider serving sparkling water. Have plenty of ice and cups available. For a party-like vibe, set out trays or bowls with ingredients people can use to infuse flavor into their water. 

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Here are some options.

• Fruit like slices or wedges of lemon, lime, orange, strawberries, and peaches
• Herbs like leaves of mint or basil, and rosemary sprigs
• Vegetables like sliced cucumber

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4. Eat great food

Memorial Day food can be great in taste and nutritional value. This may be your first chance of the season to grill. Look for these foods.

• Veggie burgers with plant-based protein and fiber
• Salmon with protein and omega-3
• Corn on the cob with fiber and antioxidants like lutein and zeaxanthin
• Eggplant, bell peppers, and zucchini with fiber and antioxidants

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Try whole-grain salads with vegetables and olive oil-based dressing instead of mayonnaise, raw veggies with salsa or guacamole instead of creamy dips, and watermelon and berries instead of pies and cookies. You can get a wealth of flavors without overdoing it on calories, carbohydrates, and fat.

5. Volunteer

Helping others can be good for physical and mental health. If you’re going to attend a party or parade, you might help set up, clean up, or organize details like who’s bringing which foods and when various games will start. Volunteering at a local organization can also be a good way to spend part of your day. For active time, try packing or distributing bags at a food pantry, picking up trash at a park, or sorting clothes and toys at a donation center. 

6. Organize an active game

If you’re attending or hosting an event like a picnic or street party, try organizing a game. Choose an active one like a three-legged race, water balloon or egg toss, or corn hole or beanbag toss. Another option is to set up an area for guests to be active throughout the event. Have a volleyball or badminton net, or soccer goals or cones, and set out balls, rackets, and birdies for guests to use. You can also have music playing and a place for dancing.

7. Play with kids

Playing with kids can be a great way to keep moving and stay entertained. It's a great distraction from eating too much food. Watching other guests’ children can also be a way to give their parents and other usual caregivers a break.

8. Volunteer

Volunteering can keep you active and busy, keeping you away from too much food. Look for opportunities specific to Memorial Day, like setting up for a parade or organizing commemorative services, or opt for everyday opportunities like making or serving meals at a food pantry or helping care for animals at a shelter. You can also create your own opportunities to help your community with actions like picking up trash or helping elderly neighbors with chores and errands. 

9. Eat refreshing foods

Sweet, cold foods can hit the spot when the weather is warm and you've been outside for a while. Instead of opting for ice cream and soft drinks, look for naturally refreshing options. Try watermelon in wedges, diced and frozen, or in salad with mint leaves and vinaigrette. Berries may still be in peak season, and cherry tomatoes can be sweet and juicy, too. 

10. Help clean up

Cleaning up lets you give back and make friends. It can be a nice way to wind down at the end of a fun event, and give you a chance to reflect. If you put away barricades, tables, chairs, and canopies, you'll also be getting in some full-body activity.  Make sure to warm up and hydrate!

How Lark Can Help

Willpower is just a tiny piece of the puzzle, while making smart choices easier on a routine basis can make for sustainable progress towards your goals. Lark can 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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