Part of the “Summer Days, Healthy Ways” Series by Kerri O’Brien, LaborPress
There’s something special about gathering around a grill on the Fourth of July. For union members, this holiday is more than just fireworks and cookouts—it’s a reminder of the freedoms we enjoy and the hard-fought rights that workers have secured over generations. It’s a time to celebrate family, community, and the collective strength that has built this country from the ground up.
Labor and liberty have always gone hand in hand. The right to organize, bargain, and work with dignity is woven into the fabric of our democracy. As we fire up the grills and enjoy time off, we also honor the role unions have played—and continue to play—in protecting the freedoms so many Americans will be celebrating this week.
With that in mind, this week’s blog is all about making your Fourth of July cookout just as strong as your values: full of flavor, grounded in health, and centered on community.
Smarter BBQ Staples: Better Choices, Same Great Taste
You don’t have to skip the burgers and dogs—but with a few smart swaps, you can make your summer meals more energizing and easier on your body.
Grill lean proteins like chicken breasts, turkey burgers, salmon, or shrimp. Add veggie skewers with zucchini, mushrooms, onions, and bell peppers for a colorful, satisfying addition to the grill. Try portobello mushrooms as a plant-based “steak” that even meat-lovers will enjoy.
Instead of white bread buns, consider offering whole grain options or lettuce wraps. Want to go low-carb but still have fun with it? Try grilled sweet potato rounds as a “bun” alternative.
For sides, lighten things up with fresh summer options like:
- Quinoa or couscous salads with lemon and chopped vegetables
- Watermelon with mint and feta
- Grilled corn brushed with olive oil and lime
- Cucumber-tomato salad with olive oil and fresh herbs
These choices offer fiber, nutrients, and hydration—without the food coma.
Hydration Over Heat: Upgrade Your Drinks
Sugary sodas and energy drinks can lead to sugar crashes, dehydration, and sluggishness in the summer heat. Instead, stock your cooler with:
- Fruit-infused water (think strawberry-basil, lemon-cucumber, or orange-mint)
- Unsweetened iced teas
- Sparkling water with lime or watermelon slices
Make hydration fun—especially for kids and older guests—by serving drinks in mason jars or adding frozen fruit cubes.
Food Safety Matters
It’s easy to overlook food safety in the excitement of the holiday, but nothing ruins a great cookout like food poisoning. Follow these tips:
- Keep perishables in coolers with ice packs until ready to serve
- Don’t leave food out for more than 1–2 hours
- Use separate utensils for raw and cooked meats
- Wash hands or provide sanitizer for guests before eating
This is especially important for outdoor events where refrigeration and handwashing may be limited.
Move More, Sit Less: Fun Games for All Ages
Great food is only one part of a successful summer gathering. The other? Movement, laughter, and shared memories. Physical activity doesn’t just burn off those extra calories—it builds community.
Here are some active game ideas to keep the fun going:
Backyard and Park Favorites:
- Cornhole or bean bag toss
- Horseshoes
- Ladder ball
- Badminton
- Frisbee toss
- Water balloon toss
- Tug-of-war
- Three-legged races
Team or Family Competitions:
- Kickball or softball
- Relay races (adults vs. kids, locals vs. out-of-towners)
- Whiffle ball tournament
Start your event with a game before food is served, or organize a “friendly competition hour” post-lunch. Make it fun for all ages and fitness levels, and create memories that outlast the fireworks.
July 4th: A Union Celebration of Freedom
This holiday isn’t just about fireworks and burgers—it’s about freedom. And for the labor movement, freedom means the ability to work safely, retire with dignity, and stand up for each other in the workplace.
Unions have fought for every major labor right we now take for granted: the weekend, workplace safety, healthcare benefits, pensions, fair pay, and job security. Those victories weren’t handed out—they were earned, often through struggle and sacrifice.
So as you gather this weekend, remember that your celebration is also a recognition of labor’s role in the American story. Celebrate proudly, eat well, and honor the strength of your union brothers and sisters.
Cook with Purpose. Move with Joy. Celebrate with Pride.
As you prepare your Fourth of July plans, remember that small choices—on the grill and in your activities—can lead to big results. When you bring your union values to the table, every cookout becomes more than just a meal. It becomes a reflection of what we stand for: health, dignity, inclusion, and joy.
This Independence Day, honor the freedoms we enjoy by celebrating responsibly, eating smart, and reconnecting with the people who make your life meaningful.
Happy Fourth from all of us at LaborPress. Here’s to good food, great fun, and the incredible workers who make it all possible
