Summer is filled with backyard BBQs, family cookouts, neighborhood gatherings, and holiday celebrations. While these events are a wonderful way to connect with the people you love, they can also feel a little overwhelming when you’re living with lipedema.

Many women tell me they feel caught between wanting to enjoy themselves and worrying about how they’ll feel afterward. Will the salty foods make swelling worse? Will sugary treats leave them feeling inflamed? Should they just avoid the party altogether?

I’m here to tell you that you don’t have to choose between enjoying your summer and supporting your health! Let’s talk about a few simple tips to help you find a healthy balance at your next summer event. 

Fill Half Your Plate with Color

One of the easiest ways to build a balanced plate is to start with colorful fruits and vegetables.

Load up on grilled vegetables, leafy green salads, fresh berries, watermelon, tomatoes, cucumbers, peppers, and other seasonal produce. These foods are naturally rich in fiber, antioxidants, vitamins, and phytonutrients that help support your body’s natural inflammatory response and digestive health.

Fiber also helps slow digestion, which can promote steadier blood sugar levels and keep you feeling satisfied longer.

Instead of focusing on what you’re trying to limit, focus on adding more colorful foods to your plate first. You may be surprised how satisfying they are!

Choose Simple, Grilled Proteins

Protein is one of the best ways to create a meal that keeps your blood sugar more stable and helps you feel energized throughout the day.

Whenever possible, choose simple grilled options like:

• Chicken breast
• Shrimp
• Fish
• Lean steak
• Turkey burgers
• Tofu

Many BBQ meats are coated in sugary sauces or heavy marinades that can add a surprising amount of sugar. If you have the option, choose plain grilled protein and add flavor with mustard, fresh herbs, guacamole, chimichurri, salsa, or fresh lemon instead.

Simple doesn’t have to mean boring.

Hydrate Like It’s Your Job

Summer heat alone can increase swelling, and when you combine high temperatures with salty foods, alcohol, or sugary drinks, many women with lipedema notice they feel even puffier afterward.

Hydration becomes even more important this time of year!

To stay hydrated, bring a large reusable water bottle and sip throughout the day instead of waiting until you’re thirsty. If plain water gets boring, try adding:

• Lemon slices
• Cucumber
• Fresh mint
• Strawberries
• Lime

You can even try mixing up a fun electrolyte drinks like one of these recipes in my free guide! 

Small habits like staying hydrated can make a noticeable difference in how you feel after a long day outside.

Bring a Dish You Love

One of my favorite strategies is also the easiest. Bring something you genuinely enjoy eating! Not only does this guarantee you’ll have at least one nourishing option, but chances are everyone else will love it too.

Think about bringing:

• A colorful quinoa vegetable salad
• Fresh fruit skewers
• A grilled vegetable platter
• A leafy salad loaded with berries
• Homemade chicken skewers

You never know who else at the party may appreciate having a healthier option available.

Ditch the Guilt

This may be the most important tip of all. If there’s a favorite dessert that’s only made once a year, enjoy it. If mom makes her famous potato salad, have a serving. Or, if you’ve been looking forward to a slice of pie, savor every bite!

One meal doesn’t determine your health any more than one salad does. The goal is consistency over time, not perfection at every single meal.

Eating with guilt often creates far more stress than the food itself. Instead, enjoy your favorite foods mindfully, listen to your hunger and fullness cues, and move on without beating yourself up afterward.

Your health journey is built by what you do most of the time, not what you eat at one holiday BBQ.

Three Easy Recipes to Bring to Your Next Summer BBQ

Need inspiration for what to bring? These three recipes are colorful, refreshing, simple to prepare, and perfect for summer gatherings.

Fresh Lemon Ginger Fruit Dip

This light yogurt dip pairs perfectly with fresh berries, grapes, melon, pineapple, or fruit skewers.

Ingredients

• 1 cup vanilla yogurt
• 1 teaspoon lemon zest
• 1 teaspoon fresh lemon juice
• ½ teaspoon freshly grated ginger

Pro tip: Frozen grated ginger works beautifully. Simply thaw before mixing and enjoy the convenience of having fresh-tasting ginger ready to use.

Directions

In a small bowl, stir together the yogurt, lemon zest, lemon juice, and grated ginger until smooth. Serve with fresh fruit skewers or layer into jars with mixed berries for an easy summer dessert.

Easy Grilled Chicken Skewers

These couldn’t be simpler and are always a crowd favorite.

Ingredients

• Chicken breast, cubed (or substitute shrimp)
• Bell peppers, cut into chunks
• Zucchini, cut into chunks
• Red onion, cut into chunks
• Italian dressing of choice

Directions

Lightly coat the chicken (or shrimp) and vegetables with Italian dressing. Thread onto skewers, alternating the protein and vegetables. Grill until the chicken is fully cooked (or shrimp are opaque), brushing with a little additional dressing during the last minute of cooking for extra flavor.

Red, White & Blue Summer Salad

This festive salad is perfect for Fourth of July celebrations but delicious all summer long.

Ingredients

• Mixed greens
• Grilled chicken
• Strawberries
• Blueberries
• Crumbled goat cheese or feta
• Pecans
• Balsamic dressing

Directions

Combine all ingredients in a large serving bowl and toss with balsamic dressing just before serving. It’s colorful, packed with protein, healthy fats, fiber, and antioxidants, and looks beautiful on any picnic table.

Enjoy the Party Without Stress

Living with lipedema doesn’t mean sitting on the sidelines during summer celebrations.

With a little planning, you can build a plate that supports your body, enjoy your favorite traditions, and leave feeling energized instead of discouraged.

Remember, healthy eating isn’t about being perfect. It’s about making choices that help you feel your best while still enjoying life’s special moments.

Ready to Learn What Works Best for Your Body?

If you’re tired of trying one-size-fits-all nutrition advice and wondering why it doesn’t work for lipedema, I’d love to help.

Inside The Lipedema Method, you’ll learn how to reduce inflammation, improve metabolic health, support your lymphatic system, and create a personalized nutrition plan that fits your body and your lifestyle. We even include DNA testing to help uncover how your unique genetics influence your nutrition needs!

You don’t have to figure this out alone. With the right guidance, you can build sustainable habits that help you feel stronger, healthier, and more confident while still enjoying holidays, vacations, and all the moments that make life meaningful.