4 min read, 715 words
Honoring Heroes, Reflection, & Nourishing Table
Every year, Americans pause to observe Memorial Day—a significant national holiday that honors the courageous men and women who gave their lives in service to the United States military. Memorial Day calls for solemn remembrance, patriotic unity, and shared traditions that blend history with heartfelt gratitude. Originally known as Decoration Day, it began in the aftermath of the Civil War, when the nation suffered more than 620,000 military deaths, roughly 2 percent of the total population at the time.— and led to the creation of the country’s first national cemeteries. It wasn’t until 1971 that Memorial Day became an official federal holiday
Memorial Day Traditions and Togetherness
From parades and flag ceremonies to solemn visits to cemeteries, the spirit of Memorial Day is anchored in reflection. But it is also a time when families and communities gather to celebrate the freedoms secured by those who served. Backyard barbecues, picnic blankets, and cold iced tea are all part of the American ritual.
Food plays a traditional role in Memorial Day celebrations, offering both nourishment and nostalgia. Of course, hot dogs and hamburgers are part of the fun and tradition, I suggest shifting to a whole food meal to help support your fitness goals while still enjoying the holiday and company. It will require more planning and effort, the results will speak for themselves.
Memorial Day Meal Plan: Balanced and Festive
This Memorial Day, consider celebrating with a nutrient-dense, colorful spread that honors the day with healthful intention and a dash of patriotic flair:
Main Course:
- Grilled Herb-Lemon Chicken Breasts or Cedar-Planked Salmon
- Marinated with olive oil, lemon juice, garlic, and rosemary
- High in lean protein, rich in omega-3s (salmon), and packed with flavor
Sides:
- Rainbow Veggie Skewers
- Zucchini, red bell pepper, cherry tomatoes, red onion, and mushrooms
- Brushed lightly with avocado oil and grilled for smoky sweetness
- Quinoa Summer Salad
- With cucumbers, chopped parsley, chickpeas, and a squeeze of lemon
- High in fiber, plant protein, and refreshing hydration
- Grilled Corn on the Cob
- Served with a light chili-lime dust or a sprinkle of smoked paprika
Red, White, and Blue Dessert Ideas:
- Berry Parfait with Greek Yogurt
- Layers of strawberries, blueberries, and unsweetened Greek yogurt topped with a sprinkle of granola
- Frozen Banana Bites
- Dipped in white yogurt and rolled in crushed freeze-dried berries for a red and blue twist
- Watermelon Stars with Blueberry Mint Salad
- Cut watermelon into star shapes, tossed with fresh blueberries and mint leaves for a hydrating finale
A Personal Tribute: My Favorite Memorial Day Memory
For me, one of my most cherished memories takes place on Memorial Day in the small town where I planted my roots. Each year, we’d gather on the curb, lining Main Street to watch my favorite parade. It was a simple, sweet tradition. The high school bands would march and Boy Scouts and Girl Scouts doing their part, but the moment that raised goosebumps was when the Veterans came into view.
Men (and women) of all ages—some walking, some riding in convertibles—marched down the street in uniform. With solemn dignity, they moved to the steady cadence of a deep voice calling out, “Hep… Hep… Hep… Left, Right, Left.” Their humility was unmistakable, and their presence deeply moving.
As the last of the parade passed, the crowd followed the Veterans to a nearby cemetery, where a short ceremony would take place. The ceremony concluded with a powerful gun salute that echoed solemnly through the cemetery.—a sound that brought reverence for the unity and respect shared by the entire community. It was a rare moment of everyone living fully in the present.
Afterward, back in town there was for free ice cream for all. Personally, I would pass on the that, being with others, honoring our freedoms, brought me enough joy. And yes, skipping the ice cream felt like a small act of self-respect—a way of celebrating not only freedom but my own dedication to a life of intention and health.
– Coach Marie 🥦
