Memorial Day 2016 is upon us.  It is a time to remember and honor the people who died serving our country.  Memorial Day began after the Civil War as a Decoration Day:  A time to decorate soldiers’ graves with flowers.  Traditionally, the American flag is raised briskly to the top of the staff and then solemnly lowered to the half-staff position, where it remains only until noon.  Then it is raised to full-staff for the remainder of the day.

We celebrate with long weekends, parades, fireworks, and services that honor our fallen soldiers.  We also celebrate with FOOD, like potlucks and picnics, as Memorial Day also serves as the unofficial start to summer vacation season.  57% of American household’s grill out on Memorial Day weekend, including favorite meats like hamburgers, steak, hot dogs, and chicken.

A few things to keep in mind this weekend as you shop for food, or prepare for your celebrations:

• Swap out processed meats, like hot dots and deli meats, for meats that do not contain preservatives called nitrates, nitrites and sulfites.  Nitrates/nitrites are responsible for giving some meat products a red or pink color.  Sulfites help prolong shelf-life.  Nitrites have been linked to stomach cancer, and sulfites have been linked to asthma, or allergy-like symptoms. Synthetic preservatives are added to 70% of all factory farmed meat and poultry to prevent spoilage, rancidity and mold growth.  Please read ingredient labels to see if they contain preservatives.  I think it’s best to avoid controversial ingredients until we know more about their effects on our bodies.  Grass-fed and organic meat options are a much better choice.  Grass-fed hamburgers or bison burgers make a delicious burger that you can feel good about eating.  Serve your healthy meat on a whole-grain high-fiber bun, or try a collard or lettuce wrap for a carb-free, gluten-free, extra-green option.
• BYOS – Bring your own salad!  If you bring your own healthy option to share with the group, you know that there will be at least one thing at the party that you can eat and feel good about.  Combine your favorite lettuce, cut-up vegetables, something crunchy like almonds or pine nuts, and a healthy cheese like goat cheese or parmesan cheese with no additives.  Pair your salad with a homemade dressing like balsamic vinaigrette.  I’ve attached my go-to recipe below.
• Enjoy seasonal fruits, like watermelon, cantaloupe and strawberries.  These will help hydrate you, while also providing a sweet treat that’s lower in sugar than desserts like ice cream or cookies.
• Make your own fruit-infused waters.  Fresh lemon, cucumber or strawberries make a delicious addition to plain old water.  This will keep you hydrated and will keep you away from unhealthy options like sodas and sugary cocktails.
• Get outside and play!  Organize a game of volleyball or frisbee for your friends and family.  Going on a walk or bicycle ride can help burn some of those extra calories from the celebration, and give you an energy boost.  Being in nature is a good way to reflect on the meaning of Memorial Day as we remember those who lost their lives for our country.