These warm summer days are not only great opportunities for us to get outside and be more active, dining outside has some great weight loss benefits you may have overlooked. Did you know we actually eat less when the light is bright? We also tend to eat more slowly when outside. You look around, enjoy the view, save the napkin from blowing away in the breeze, etc. Simple stuff in your environment slows you down versus sitting in your kitchen where nothing's happening around you so all you do is eat.

Did you know Americans are five times more likely to eat potato salad on Fourth of July than any other day of the year? We're also twice as likely to eat a hot dog. Those and other picnic foods add to up to a lot of extra calories when you're focused on leading a healthy lifestyle.

So, how do you make it a healthy Independence Day? The answer lies in paying careful attention to food. And then in distracting yourself from it.

When you're planning a healthy Fourth of July celebration this year, don't think in terms of depriving yourself. Instead, choose healthy, flavorful food substitutions. Here's a quick reference for some weight-loss friendly meal replacements that don't skimp on taste.

 You can find wonderful recipes for many of the items mentioned above in our Thin&Healthy Forever Cookbook.

Another way to make your Fourth of July healthier is to focus on fun activities more than food. Instead of putting all the emphasis on a buffet of food, create a buffet of activities and games. One of the great side effects of losing weight is having more energy, so enjoy a more active Independence Day celebration this year. Here are a few ways:

• Horseshoes. Divide your guests into two teams and see who can get the most points by getting their horseshoes closest to the stake.
• Hula Hoop Challenge. Put on some music and see who can twist the longest. At less than $5 each, hula hoops are a backyard entertainment bargain.
• Sprinkler Shower. There's nothing like running through the sprinkler to get you feeling like a kid again. Not to mention you'll burn calories and stay cool.
• Limbo. How low can you go? All you need is a stick, some music and a few willing dancers and you've got this favorite Hawaiian pastime.
• Frisbee. Play a simple game of catch or take turns seeing who can get closest to a target.
• Whiffle Ball. Anyone who can swing a bat can join in on this game that you can play in the backyard or easily take along to the park.
• Croquet. If you have a croquet set, this lawn game is a great distraction, because players can get really competitive.

Garnish with fresh strawberries and blueberries for a more patriotic theme.

18 squares low-fat graham crackers (crushed)

1/3 cup fat-free margarine

4 T&H strawberry pudding supplements, mixed as directed on package

1 cup fat-free cool whip

Mix crumbs and margarine together and press into the bottom of 9" square pan. Mix cool whip and pudding together and spread on top of crumb mixture. Refrigerate for an hour and top with cool whip.

Serves: 10                                                       Fat grams: 1.1

Phase: 3, 4                                                      Protein: 6.4

You may substitute strawberry pudding in place of T&H supplement, although best results are achieved using supplements.