The 4th of July is an incredibly festive time for people and an alcoholic beverage is typically within arm’s reach at any picnic or barbecue. For people in recovery, especially those new to the program, July 4th can be a difficult time to remain sober. Independence Day is a joyful holiday, but the reality is that it can remind you of old habits and the occasional unexpected emotions. How you navigate those emotions when they surface can influence how you handle the holiday. 

The primary goal is to direct your focus to things that you can do, not what you can’t do. You can have a lot of meaningful fun, enjoying outdoor activities, the beach, the lake, the pool, basketball with family, and the impressive spread of food. If, however, you are new to recovery and feel that you may succumb to the temptation, consider avoiding parties where drinking is prevalent. Get together with some sober friends or consider going to a 12 Step meeting to discuss how to manage urges, boredom, and loneliness. Below, you’ll find four expert tips to help you stay sober through 4th of July celebrations. 

Be Creative

If you get your creative juices flowing, the fun never stops! There are many opportunities to let your creative spirit lead the way on this holiday. You can engage in arts and crafts projects with your children, or nieces/nephews, or make sand castles with them on the beach. Experts say that an actively creative mind is the best defense against resisting the temptation of drugs or alcohol. If you find an art project or creative outlet that you enjoy, consider making it a 4th of July tradition! One possible tradition is to make mini movies, which you can save and rewatch each year. 

Hang Out With Sober Friends

Some people with years of sobriety under their belt have no problem hanging around substances. They have things under control and they know what to do if they get uncomfortable. If you are new to sobriety and don’t feel like testing the waters with friends who drink or use drugs, consider hanging out with sober friends this year. You can plan a picnic, watch fireworks, or have a barbecue with everyone and enjoy the day. Spending the holiday with sober friends eliminates drugs and alcohol from the equation because nobody will use them. If you do want to go to an event that will have drugs or alcohol, consider taking a sober friend as a support system. Plus, you’ll be personally accountable for both of your actions. 

Don’t Be Afraid To Say “No” 

If your friends know that you are sober and understand why you are committed to that lifestyle, they will most likely not offer you any substances. Better yet, true friends will do their best to ensure that you’re having a great time without alcohol, and they may even hold you accountable for your actions. However, some people may offer you drinks or drugs after imbibing for a while. If you attend a party as a solo sober person, don’t fear the word “no.” If you don’t feel confident in your ability to resist alcohol, though, don’t put yourself in a compromising situation yet. This is especially true for newly sober people. 

Have An Exit Strategy

Whether you are at a sober party or not, make sure to have an exit strategy in place before arriving. Holidays can occasionally be overwhelming, bringing back old memories of your past life. These memories may spark feelings that can be hard to deal with in your newly sober life. This is why you always need to set yourself up with an easy exit, no matter what the reason. You may need to drive separately, even if that means struggling to find parking. The best way to feel good about an exit strategy is to let your friends know ahead of time that you may leave at any minute. Finally, enter into the situation knowing that you need to do what’s right for you because that is the best way to live your life.

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The unofficial start of summer is nearly here! Memorial Day is the first long weekend just before the summer solstice and people are ready to gather and celebrate. There’s no better weekend to socialize outside and make delicious food than Memorial Day Weekend. That’s why this article brings you seven amazing, healthy recipes that will surprise your taste buds with bold flavors. 

The sad reality is that most people will abandon their diets and wolf down all sorts of unhealthy foods over the weekend. According to statistics, there are roughly 800 hotdogs eaten every second on Memorial Day. That means that about 72 million hotdogs are eaten on this day alone. Perhaps this is because roughly 57% of people engage in barbecuing, but maybe it’s because Americans are inherently unhealthy. 

If you are looking to stay on track with your health goals, however, there are tasty recipes you can make that won’t cause a caloric overload. Make the following recipes this coming holiday weekend and let us know how you like them. 

Mango And Watermelon Radish Salsa

Refresh your palate and elevate your salsa game with this raw vegan dip made with mango, cucumber, watermelon radish, cilantro, and more. It is bright, zesty, and has summer vibes in every bite!

Click here to make the recipe.

Sweet Chili Jicama Sticks

New to jicama? Crisp sticks are tossed in a sweet chili sauce, making them a highly addictive and nutritious snack, which is not a common theme at Memorial Day gatherings.

Click here to make the recipe. 

Grilled Romaine Hearts With Balsamic Dressing

Elevate your grilling game this Memorial Day Weekend with this easy recipe that takes less than 10 minutes to make. Romaine hearts are great on the grill and the sweet tanginess of the balsamic goes great with those char marks.

Click here to make the recipe.

Grilled Portobello Mushrooms

Here’s another great grilling recipe for all you grill fanatics out there. Crank up the heat with these grilled portobello mushroom caps. Marinated in a tart, herbaceous balsamic marinade, these grilled portobellos make for a light and meaty entree or perfect side dish.

Click here to make the recipe.

Oil-Free Baked Vegetable Chips

Skip the hydrogenated oils and chemicals in processed potato chips and churn out a batch of crispy, vegetable chips this holiday weekend! Although this recipe calls for carrots, sweet potatoes, zucchini, beet roots, and turnips, you can whichever vegetables that you enjoy.

Click here to make the recipe.

Melon Ball Salad With A Minty Lime Dressing

Refresh your palate and hydrate the body when you enjoy this Instagram-worthy melon ball salad that has a zesty, minty dressing.

Click here to make the recipe. 

Pineapple Mango Agua Fresca

Perfect for hot summer days, this refreshing, tropical pineapple mango agua fresca is naturally sweetened with a subtle hint of tartness. It’ll put you in that perfect summer state of mind!

Click here to make the recipe. 

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With 2024 just around the corner, plans are coming together to create one final memory of 2023. You don’t have to give 2023 a grand farewell because going out on the town isn’t for everyone. In fact, it can be quite irritating and tricky to coordinate, especially if your plans involve a lot of people. Not to mention, creating a plan that pleases everyone is always a difficult feat. 

You can end 2023 on a happy note without attending a large party or special event. Some people like to see comedy shows or concerts, while others enjoy staying home. If you fall into the latter category then this article is for you. Here are some unique ways to welcome 2024!

Midnight Yoga Session

Are you a fitness geek? Is your goal to add more fitness into your life in 2024? Pledge to make 2024 a fruitful year for your health by starting it with a midnight yoga session. Consider coordinating this plan with a few friends, or bust a solo mission, but a group can provide more support and encouragement. Take your mats out to a garden area and begin your session when the clock strikes midnight. Alternatively, end your session with corpse pose to ring in the new year. Yoga helps to relieve stress and restore balance to prepare you for a good night’s rest.

Outdoor Movie Night

Make New Year’s Eve memorable by organizing an outdoor movie night. Transform your backyard, or the backyard of a friend’s house, into a cozy cinema setting. Set up a projector, hang some fairy lights or string lights, and get out some comfortable chairs and cozy blankets. Consider making a large batch of a warming beverage, such as hot cider, hot chocolate, or even a large batch of chai tea. Poll a few movie options between your group and see which one prevails. There’s nothing like a little slice of nostalgia to ring in 2024. 

Starry Night Picnic

If the weather permits (and this also applies to the above suggestion), welcome 2024 with a starry night picnic. Pack some delicious snacks, some warm drinks, and cozy blankets and jackets. You can plan this picnic in several unique ways. Head to a nearby park and watch the fireworks, remain in your backyard, head to the top of your building, or make a weekend out of it and visit a national park. If you choose the last option, the night will be quiet and stars should be in full view. Bask in the serenity of the peaceful night and gaze up at the stars with the one(s) you love. Spending the night solo isn’t a bad move either!

Time Capsule Tradition

Organize some friends, family, or even some neighbors to celebrate a time capsule tradition for New Year’s Eve. Encourage people to contribute letters or mementos and bury your time capsule at a designated spot. It’s up to you when you choose to open the time capsule next. Perhaps you dig it up in a year, five years, or 20 years! Opening your time capsule often creates a beautiful and sentimental tradition of celebrating the passage of time. 

Virtual Countdown Party

The beautiful thing about technology is that it can easily connect you to other people, relatives, and friends spread out around the globe. Host a virtual countdown party in the era of global connectivity! Due to the pandemic, your virtual connectivity game should be strong! Create games, share your resolutions, and countdown to the beginning of 2024 together.

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The Fourth of July is a day for Americans to celebrate their independence by doing three things: drinking, eating, and blowing stuff up. Would it be America’s birthday if those three things didn’t happen? Some argue that this holiday is more about food than fireworks. Just because it is a holiday weekend that involves gatherings with friends and family, it doesn’t mean that you should completely let yourself go. 

It’s easy to let food and drink get the better of you during holiday festivities. Even if you happen to be on a diet already, hotdogs, ribs, burgers, beers, and the array of chips and dips can make you weak in the knees. Temptation exists on every picnic table, grill, and in every fridge. You don’t have to lock yourself away from the good times, though, because there are ways to make your Fourth of July weekend a little healthier. You don’t have to take wheatgrass shots and eat smoothie bowls (nothing wrong with that plan, though) this weekend, but you don’t have to ignore your health either. Stay healthy this Independence Day with the following tips. 

Swap The Soda For Seltzer

This is an easy way to limit your sugar intake during the holiday weekend. A common 12-ounce can of soda can contain between 35-42 grams of sugar. Depending on the beverage, the sugar content can be higher or lower. Since it’s common for the average person to crack open more than one can of soda during Independence Day festivities, it’s a healthier option to switch to seltzer water. There are so many seltzer waters in existence, some of which have crispy carbonation and subtle flavors with no added sugars. Enhance your bubbly water game by adding lemon or lime slices, muddled blueberries, or fresh mint to the glass. 

Keep It Light

Most food that people make for Independence Day festivities is very hard on the body. It can lead to sluggish digestion, dehydration, and fatigue, especially if you spend the day in the sun. Instead of feeling like you can’t even get up from a chair, opt for lighter food options that balance the main course. Make a collection of salads, a veggie tray, a fruit medley, or homemade hummus and salsa recipes. Just don’t eat an entire bag of chips!

Keep The Grains Whole

It’s hard to convince people to let go of the familiar and make healthier choices on a classically unhealthy holiday. Rather than white bread or buns that contain enriched flour and refined sugars, choose whole wheat or sprouted grain varieties. If you make pasta dishes like pasta salad, consider using one of the many gluten-free pasta options that exist. There are lentil-based, quinoa-based, brown rice-based, and spinach based pastas! You can also add cold barley or quinoa to salads in order to increase your fiber and protein intake. 

Protect Your Skin

While the focus of this article is predominantly on diet tips, the skin deserves equal attention and care. Don’t neglect your skin while grilling, swimming, or lounging out in the sun this weekend. In order to keep your skin sunburn-free, apply a sunscreen with a sun protection factor (SPF) of 30 or higher. Ideally, the sunscreen should be water resistant and environmentally friendly. Apply sunscreen 15-20 minutes before sun exposure to reduce the risk of UVA and UVB damage. If you take a dip in the ocean, pool, or lake, or you simply sweat a lot, reapply every two hours or so for optimal protection.

You Can Grill Veggies Too

Do you want to know the craziest thing? You can grill more than meat! The flames that provide lovely char to your meats have the same effect on veggies. If you have a grill basket, load it up with a vegetable medley of zucchini, bell peppers, onion, and garlic. Alternatively, grill some asparagus with olive oil and lemon juice. Portobello mushrooms also hold up incredibly well on the grill, and marinating them only enhances the flavor. Don’t forget that veggie kabobs are great options too!

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While the summer heat isn’t officially here, we can already feel it coming in Southern California. The days are longer and temperatures are rising, which means that a refreshing beverage is in order. There’s no better way to cool off on a hot day than enjoying a cool slushie. We aren’t talking about sugar-filled slushies that you dispense from a machine; rather, we are talking about homemade, slushies made with minimal ingredients. That’s exactly what this recipe is.

The great thing about this cantaloupe slushie is that it is great for both adults and children. Bring them to a picnic, enjoy them by the pool, or cool off indoors after doing some yard work. These slushies are great birthday party treats as well, and you can modify them based on the ingredients you have available to you. For example, you can swap out the cantaloupe for honeydew or watermelon and they will be equally delicious.

When it comes to making these slushies, you have to cube and freeze the cantaloupe before you blend it. The best way to do this is to cube the cantaloupe and place the cubes on baking sheets lined with parchment paper to avoid sticking. Place the sheets in the freezer and then remove once the cantaloupe cubes are completely frozen. At that point, whip out the blender and start the blending process with the other ingredients. If you are not a fan of sweeter beverages, you can omit the agave nectar because the cantaloupe is naturally sweet.

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After a long winter of hardy, warm comfort foods, you are in desperate need of freshness. Spring is here and the heavy casseroles are not! The sun is shining, the days are longer, and fresh produce is plentiful. Your taste buds are yearning for freshness! And what’s more refreshing than a fruit salad? It is very easy to make and incorporates a variety of colorful fruits into your day. A fruit salad is truly the perfect snack for a potluck or picnic.

While this recipe has a list of fruit, you can swap out some for others if you have favorites. For example, if you prefer blackberries to blueberries, feel free to use them instead. Not a fan of oranges? Swap them out for crisp apples. One thing is for sure, and it’s that this fruit salad has no shortage of vitamin C. Kiwis are some of the richest sources of vitamin C, but strawberries, blueberries, and oranges offer impressive amounts as well. Not to mention, all of the different colors mean that you will get an assortment of antioxidants and flavonoid compounds, which encourage healthier cells and fight free radicals.

One thing that is up for debate is whether or not to dress a fruit salad. Some people only want to enjoy the natural flavors of the fruits, while others prefer a simple dressing. There’s no right or wrong way to fruit salad, but should you want to dress your fruit salad, whisk together the juice of one lime and a teaspoon of raw agave nectar. The combination of citrus and sweetness complements the natural sugars within the fruit.

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Summer is nearly here, which means that the freshest stone fruit varieties and berries are about to be on grocery store shelves. When people think of summer, though, the first foods that come to mind are often unhealthy. For some reason, people associate summer with hotdogs, burgers, chips, alcohol, and other high calorie foods. What about all of the scrumptious, juicy fruits that arrive during summer? From peaches and nectarines to berries and cherries, summer offers an amazing selection of fruits, most of which are in this fruit salad.

A fruit salad is the best way to combine your favorite fruits. It’s a refreshing dish that works great as a light breakfast, or as a healthy picnic snack. Eating fresh fruit is also an excellent way to stay hydrated, and to nourish the body with powerful antioxidants. This fruit salad showcases the inherent flavors of the fruit, and they are enhanced by the mint and fresh lime juice. If you are against squeezing fresh lime juice on your fruit, you don’t have to include it. The bright citrus juice adds a beautiful zesty flavor that you just can’t beat!

Note: This recipe can serve 10-12 people, but you can decrease the quantity of the ingredients if you don’t want to make a large batch.

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Now that spring is here, there is more time in the day and the temperatures are just right for a picnic! While public parks may be closed and certain beaches are roped off, we cannot neglect the importance of April 23^rd, which is National Picnic Day. The weather is too glorious to avoid the outdoors! You don’t have to wander into the wilderness and be amongst the trees or even leave your property to enjoy a picnic and some much needed vitamin D, which helps to improve immune function.

The History Of National Picnic Day

What we have come to know as a picnic evolved from medieval hunting feasts and Victorian garden parties, which were often times very aristocratic events. These garden parties were much more elegant and involved multiple courses of food. In the 19^th century, a group of wealthy citizens in London formed what became known as “The Picnic Society.” This group encouraged social gatherings via potluck picnics. Those wealthy folks drank out of crystal goblets and sipped tea with extended pinky fingers…much more elegant than a salad or sandwich on a checkered blanket in the park.

Abiding by the safer-at-home laws has been difficult, but people are doing what is necessary to flatten the curve of the novel coronavirus (COVID-19). We are almost positive that everyone would lunge at the opportunity to meet friends in a park to share a meal, but that cannot happen this year. Fortunately, a there is no right way to have a picnic. Picnics can be informal affairs or romantic dates; the way you decide to picnic is entirely up to you. Go out into your backyard, throw down a blanket, and enjoy a meal. If you don’t have a yard, sit on your balcony, open the window in your apartment, or sit on the patio of your townhome. You can even have an indoor picnic! Use Zoom, Skype, or FaceTime to set up a communal picnic with friends or family and catch up with them. Sharing meals is a beautiful part of life, and we don’t need to stop that just because we can’t physically be with each other.

Enjoy one or more of the following recipes at your picnic. If you make them, tag us on social media and use #DherbsPicnic2020.

Blueberry Infused Iced Green Tea

Looking for a refreshing beverage to cool you off and boost your antioxidant levels? Make this blueberry green tea and serve it in a pitcher at your picnic.

Click here to make the recipe.

Homemade Zucchini Chips

These zucchini chips are super easy to make and you don’t have to feel guilty about eating them. That’s right, they are healthy chips!

Click here to make the recipe.

Homemade Dehydrated Sweet Potato Chips

These chips are just as crunchy and addictive as pre-packaged chips, but they are free of all the unhealthy processed ingredients!

Click here to make the recipe.

Jackfruit “Chicken” Salad

Forget about the chicken because we have jackfruit! This “chicken” is filling, creamy, and will keep you coming back for more.

Click here to make the recipe.

Strawberries Stuffed With Raw Cheesecake

Attention cheesecake lovers! You’re about to fall in love with this dessert. It’s the closest you’ll get to eating cheesecake while cleansing.

Click here to make the recipe.

Make sure to tag us on social media if you have a picnic.

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