Mike Thompson

Local Columnist

There’s something about the Fourth of July that makes us all kids again. The fireworks, the cookouts, the watermelon juice running down your arm—it’s pure Americana. And yes, for many of us, that includes a hot dog sizzling on the grill.

Since we’re probably going to have some cheap foods on our plate, let’s surround them with the good stuff. Add a pile of crunchy vegetables, a splash of fruit salad, and hydration heroes to help everyone feel good while they celebrate.

Try this: alongside your grill classics, lay out a rainbow of veggie skewers— zucchini, red onion, bell peppers, cherry tomatoes. A drizzle of olive oil, a sprinkle of sea salt, and boom—your hot dog just met its sidekick.

Or go coastal: wild-caught Georgia shrimp marinated in lemon, garlic, and smoked paprika. They cook fast, look fancy, and make even the most dedicated hot dog fan pause mid-bite.

Now here’s a Georgia twist: Boiled Peanut Hummus. Yes, you heard that right. It’s creamy, savory, and downright addictive. (Recipe below.) Serve with raw bell peppers or veggie chips, and watch it disappear faster than sparklers in a toddler’s hand.

And don’t forget dessert. Chill a bowl of watermelon, cantaloupe, blueberries, and mint, or let guests build their own fruit kabobs with a yogurt-honey dip.

Speaking of staying cool—let’s talk drinks. While a cold beer might feel traditional, too much alcohol on a hot day can turn a party into a nap. Try mixing in some hydrating, festive alternatives like fruit-infused water. If you’ve got a clear glass pitcher or beverage dispenser, even better—it’s a visual feast that tempts guests to drink more water without even thinking about it. Just fill it with filtered water, ice, and one of these combos: • Cucumber + mint + lime • Watermelon chunks + basil • Peach slices + rosemary + lemon Let it chill for an hour and let guests help themselves. These drinks look great, keep you cool, and won’t leave you dehydrated under the July sun.

Now let’s shift the lens to something equally important: our minds. Real health doesn’t stop at the plate—it flows into our thoughts and how we connect with others. So between bites and sparklers, try sprinkling in some of these gratitude-fueled wellness moves:

 1. Share one thing you’re grateful for before the meal starts.

2. Take a five-minute “quiet moment” under a shady tree.

3. Give someone a compliment—out loud.

4. Start a tradition: everyone brings a “good news” story from the week.

5. Create a memory board where guests can write what they love about summer.

It’s all part of what I call “deep health”—feeling good in your body, heart, and head. When we add meaning and joy to our meals, every bite becomes richer.

It’s about food *balance*. Celebrate, enjoy, laugh, eat—but eat more of what your great-grandparents would’ve recognized. More crunch, more color, more joy. In today’s world, there will always be some heavily processed snacks making it to your table. But you can be the epicenter of delicious, healthy food—and make every get-together a chance to become a memorable, nourishing feast.

Bottom line: deep health isn’t about saying no to everything fun. It’s about having the energy and clarity to enjoy this life—and every cookout that comes with it.

So light up the grill, raise your sparkling water with frozen lemon, and toast to freedom. The freedom to feel amazing— and eat like it.

Boiled Peanut Hummus Recipe

Ingredients: - 2 cups boiled peanuts, shelled (unsalted or lightly salted) - 2 cloves garlic - 2 tbsp lemon juice - 2 tbsp tahini (optional) - 2 tbsp olive oil - 1/4 cup water (or more for creaminess) - Salt to taste Directions:

1. Add all ingredients to a food processor or blender.

2. Blend until smooth, scraping down sides as needed.

3. Adjust seasoning, thin with extra water or olive oil if needed.

4. Serve chilled or room temp with sliced bell peppers, celery, or whole grain crackers.

Mike Thompson is a health coach and writes about nutrition. He lives in Richmond Hill, is certified in exercise nutrition and founder of SelfCare Sustained. Reach him at MikeThompson@SelfCare-Sustained.com.