Have A Happy (and Healthy) 4th Of July!

The 4th of July is all about showing your patriotism for this great country of ours. But too many of us celebrate in ways that aren’t healthy. As a trauma nurse, I saw far too many kids and adults in the hospital with debilitating injuries from fireworks. And then there are all the parties with the typical red, white, and blue holiday fare. I’m sure you’ve seen them—the flag cakes with store-bought frosting, the sugar cookies with colored sprinkles, and those rice cereal treats made with blue and red food dyes.

These “foods” are loaded with sugar (which puts you on a blood sugar rollercoaster and gives you brain fog), processed with a laundry list of unhealthy additives and preservatives, and full of food dyes like red dye #40 that can adversely affect kids with ADD/ADHD.

In my view, consuming foods that make you sick, mess with your moods, and lower your brain function is not patriotic. In fact, it’s a drag on our economy and our overall health as a nation. Show how much you love this country by being a Warrior in the fight for your health and the health of our nation.

On the 4th of July this year, show your patriotism by celebrating and spreading the word about brain health. Be smart and skip the fireworks and ditch the foods that give you brain drain. Instead, try my Red, White, and Blue Salad with Chicken for a light main course and try these quick and easy red, white, and blue desserts everyone will love.


Red White & Blue Salad with Chicken


Star-Spangled Sparklers

(makes 20 sparklers)

These “sparklers” won’t put anyone in the ER. They are a healthy alternative to the “flag cakes” and trifle desserts you often see at 4th of July parties.


  • 1 whole watermelon
  • 3 white peaches
  • 16 ounces blueberries
  • 20 skewers


  • Slice the watermelon into 1-inch slices.
  • Use a star-shaped cookie cutter to make 20 stars from the watermelon slices.
  • Slide a watermelon star onto each of the skewers.
  • Cut the peaches into cubes.
  • Slide a couple of cubes onto each skewer.
  • Put about 5 blueberries on each skewer.
  • Make sure there is enough room at the end of each skewer for someone to hold it.
  • Cover and refrigerate until ready to serve.


Coconut Water Pops

(makes 10 popsicles)

Everybody loves refreshing popsicles on a hot summer day. These patriotic popsicles are filled with antioxidant goodness to promote better health. Simply drop some raspberries and blueberries into popsicle molds, pour in some coconut water, and place them in the freezer.


  • 2 cups raspberries and blueberries
  • 40 ounces coconut water
  • Popsicle sticks
  • Popsicle molds


  • Drop berries into popsicle molds.
  • Pour coconut water onto berries and insert popsicle sticks.
  • Place in freezer for several hours.

 If you want more healthy options for the 4th of July, like my Sweet Potato Salad, get your copy of The Brain Warrior’s Way Cookbook. And if you really want to win the fight for your brain health, sign up for The Brain Warrior’s Way Online Course, which will show you how to create your own Warrior tribe and will help you develop a warrior’s M.A.S.T.E.R.Y. over your physical and mental health. And don’t forget to enter the promo code TANA21 to get 21% off your order.



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