Each year, on the last Monday of May, we celebrate Memorial Day.

Originally instituted as a day of honoring those who died during the Civil War, it eventually became a day to remember any soldier who died fighting in the United States Armed Forces.

Memorial Day is the perfect time to pause and consider how much we owe to those men and women who have given up their lives in the pursuit and defense of freedom.

We are so accustomed to living with abundant freedom in our country, that it's easy to take it for granted.

Most Americans are also used to freedom in their health.

It's hard to appreciate it when we do not know anything different.

Just like a fish who doesn’t realize it is wet, because it has never been anything else but wet, we tend to forget the level of freedom we enjoy in America.

It takes heroes to build a country where freedom is the rule, rather than the exception.

And Memorial Day is a time to honor those heroes who have made freedom possible.

Oftentimes the holiday weekend is associated with barbecues and backyard parties.

While it's important to enjoy yourself and have fun, it's also crucial to prioritize your health and wellness.

Health freedom and the freedom we enjoy in America share some similarities in terms of individual rights and choices.

Our freedom is based on the concept of individual liberty and personal responsibility.

As Americans, we have the right to make our own choices about our lives, our bodies, and our health.

We have the freedom to pursue our own interests and to live our lives as we see fit, as long as we do not harm others or infringe upon their rights.

Similarly, health freedom is also about individual choice and responsibility.

It's about having the ability to make informed decisions about our health, including the foods we eat, the treatments we choose, and the lifestyle choices we make.

It's about having access to information and resources that empower us to take control of our personal health and wellness.

In both cases, there is an emphasis on personal responsibility.

With freedom comes the responsibility to make informed choices, to take care of ourselves, and to respect the rights and freedoms of others.

However, there are also differences between health freedom and the freedom we enjoy in America.

While the concept of individual liberty is at the heart of both, health freedom is more specific to the realm of healthcare and wellness.

It focuses on the ability of individuals to access and choose the healthcare and wellness options that are best for them, without interference or coercion from outside forces.

In recent years, there has been a growing movement around the idea of health freedom, particularly in relation to issues like vaccine mandates, government regulations on dietary supplements, and natural health remedies, and the right to choose alternative forms of healthcare.

Advocates of health freedom argue that individuals should have the right to make their own choices about their health and that the government should not infringe upon those choices.

How to Honor Our Heroes On Memorial Day

Memorial Day is a time to remember those who have given the ultimate sacrifice for our country.

It's also the unofficial start of summer, a time when many Americans want to fight obesity, shed extra winter pounds, and get in shape.

The obesity epidemic in America is a major public health issue with far-reaching consequences.

According to the Centers for Disease Control and Prevention (CDC), more than 42% of adults in the United States are obese.

Obesity increases the risk of developing chronic diseases such as heart disease, stroke, diabetes, and certain types of cancer.

The financial cost of obesity is also significant, with estimates of up to $147 billion in annual medical costs and lost productivity.

The impact on quality of life for individuals with obesity and their families is also significant, including physical limitations, social stigma, and emotional distress.

Furthermore, the obesity is not only affecting adults but also children.

Childhood obesity rates have tripled in the last three decades, with over 18% of children and adolescents now considered obese. This puts children at risk for chronic health conditions, such as type 2 diabetes and heart disease, and can also affect their mental and emotional well-being.

Fighting the obesity epidemic is crucial to improving public health and reducing the financial burden on individuals, families, and society as a whole.

This requires a multi-faceted approach that includes education, prevention, and treatment.

Education is critical to raising awareness about the risks associated with obesity and providing individuals with the tools they need to make healthier choices.

This includes nutrition education, physical activity promotion, and stress management techniques.

Prevention efforts can include policies that promote healthy food environments, such as increasing access to fresh fruits and vegetables and reducing access to sugary drinks and unhealthy snacks.

Physical activity promotion can include programs that encourage regular exercise, such as community-based fitness-and-nutrition coaching programs or workplace wellness programs.

Treatment options can include medical interventions such as surgery or medications, as well as lifestyle interventions such as nutrition counseling, physical activity coaching, and behavioral therapy.

In addition to these strategies, it is important to address the root causes of the obesity epidemic, which are complex and multifaceted.

These include societal factors such as poverty, food insecurity, and lack of access to safe spaces for physical activity.

Addressing these root causes requires a collaborative approach involving policymakers, healthcare professionals, and community leaders.

Today is a great day to start (or continue) working towards a healthier you.

Here are five proven strategies to stay healthy during Memorial Day weekend and beyond.

1. Plan ahead

If you're attending a barbecue or party, plan ahead and bring healthy options. Offer to bring a vegetable or fruit platter, a healthy dip, or a lean protein option. This way, you can enjoy the festivities while also making sure you're fueling your body with nutritious options.

2. Stay hydrated

It's easy to forget to drink water while socializing and enjoying yourself, but staying hydrated is essential for your health. Make sure to drink plenty of water throughout the day, especially if you're spending time in the sun. If you're indulging in alcoholic beverages, make sure to also drink water in between drinks to stay hydrated and prevent a hangover.

3. Make movement a priority

It can be tempting to spend the entire weekend lounging by the pool or on the couch, but incorporating movement into your weekend is important for your overall health. Go for a walk or bike ride, take a yoga or fitness class, or play a game of frisbee or volleyball with friends and family. Moving your body not only benefits your physical health, but also helps to reduce stress and improve your mood.

4. Practice mindful eating

Burgers, macaroni salad, hot dogs, etc.

It's easy to overindulge in unhealthy foods and drinks during Memorial Day weekend, but practicing mindful eating can help you make better choices.

• Choose a turkey burger instead of the cheeseburger to save 200 calories.
• Skip the bun and load your plate with fresh vegetables to save another 200 calories.
• Drink ice cold water with lemon or seltzer water instead of the root beer to save 150 calories (side note: some fruity cocktails will add nearly 500 calories per 8 oz).
• Potato salad can weight in at 400 calories per 1-cup serving. Substitute fruit salad instead of that potato-and-mayonnaise concoction to save 300 calories.
• Eat all of your normal meals before the picnic so you don't arrive with a growling stomach. You'll be less likely to overeat.
• Slow down and chew every bite. It takes your brain at least 20 minutes to sense that you are full.

Pay attention to your hunger and fullness cues, and savor your food instead of mindlessly eating. Choose foods that make you feel good and give you sustained energy, such as lean protein, vegetables, and healthy fats.

5. Get enough sleep

It can be tempting to stay up late socializing or watching movies, but getting enough sleep is important for your health and wellbeing. Lack of sleep can lead to increased stress, decreased immune function, and weight gain. Aim to get at least 7-8 hours of sleep per night, and try to stick to a consistent sleep schedule as much as possible.

By incorporating these fitness and nutrition tips into your Memorial Day weekend, you can prioritize your health while still having fun and enjoying yourself.

Remember, taking care of your body is a form of self-love and self-care, and it's important to make it a priority. 

Memorial Day is a perfect day to reflect on your willingness to get up and fight obesity.

Nowadays it's almost counterculture to resist unhealthy eating and sedentary living.

But you’ve got to press in and fight.

It isn’t easy and it isn’t always fun. But the resulting energy, vitality, strength and mental clarity that will be your new ‘normal’ way of life will be worth every bit of effort and sweat you put into it.

Forget the past and focus on the future.

"Remember to live because remember you die."

Meditating on your mortality is only depressing if you miss the point.

It's an irrefutable fact that your days are numbered.

By embracing the fact that you will die, you remember to live.

Thinking about your mortality creates perspective and urgency.

To treat your time as a gift and not waste it.

Summary:

The best way to enjoy freedom in America is to lead by example.

Fighting the obesity epidemic in America is critical to improving public health, reducing healthcare costs, and improving the quality of life for individuals and families.

This requires a comprehensive approach that includes education, prevention, and treatment, as well as addressing the root causes of the problem.

By working together, we can make progress towards a healthier and more vibrant society.

Start by toughing up. Get up early. Focus on building your body to be strong and healthy.

Eat fresh and unprocessed foods. Drink plain water. Get eight hours of quality sleep. Manage your stress.

Training is cathartic and about the best way to calm your nerves.

After you do all of this, leverage your excellent health to help others and leave a legacy.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.