Lean Labor Day Cocktails

Carmel Valley San Diego Community | Melanie Mediate | RB Food BannerThis year beat the heat and the belly bloat with my refreshing and lean cocktail list and recipe mixes for your next summer party.

Enjoy your holiday and enjoy having a few without the extra bloat this year!  If you’re a fan of heavy mixes, beers, and/or wines, chances are it’s keeping your waistline from losing those extra lbs you’ve been trying to drop season after season.

Having a great night out doesn’t need to equal thousands of calories.  Not only will those sugary liqueurs and dark alcohols in popular drinks  damage your waistline’s look, but those un-needed sugars just set you up for a guaranteed hangover.  Next time you find yourself at a bar ask for sugar free, opt for vodka only drinks minus the liqueurs, and avoid the heavy creams and sugary-filled fruit mixes.  Just have the bartender specially make your request.

My bar mix of choice tends to be either a vodka mojito with half to no sugar, vodka tonic, or a bloody mary.


The dark alcohols are dark for a reason.  They’re concentrated and are produced with more sugars meaning more calories and more hangover!!


When I make my own – it’s a whole different ballgame!  You can still enjoy plenty of the popular drinks you like without breaking your belt.  Just get creative and swap out the bad choices for better ones!  Choose low glycemic sugars and make your own natural and fresh mixes!

Here are a few recipes to get you started!  Next time you host a party, try these!

Carmel Valley San Diego Community | Melanie Mediate | Blueberry LemonAbsolut Blueberry -Acai Sour

by Melanie Mediate, Rock Body Food.

Servings: makes 1
Difficulty level: Easy

  • 2 parts Absolut Berri Acai
  • 1/4 part Agave nectar (or about 1-2 tbsp stevia)
  • 1 part fresh squeezed lemon juice
  • 1/4 part frozen Acai puree, thawed
  • fresh blueberries
  • fresh mint leaf for garnish

Shake and strain into serving glass filled with ice or large pitcher if making for a party.  Garnish with fresh blueberries and fresh mint leaf.


by Melanie Mediate, Rock Body Food.

Servings: makes 6
Difficulty level: Easy

Be careful with this one!  It’s so good you wouldn’t know it’s alcoholic!


  • about 1/3 cup agave (*or as needed to taste)
  • 2 cups fresh raspberries
  • about 8 lemons – squeezed using a juicer if you have access to one.
  • about 2-3 cups water (more or less depending on your taste, and how sour your lemons are, they will vary*)
  • about 1 cup good quality vodka
  • 2 cups ice (add for serving)


1. In a large pitcher strain the fresh squeezed lemon juice and then add a few cups of water to start, along with the agave.

2. Using a potato masher, smash the raspberries in a separate bowl a few times and then add into the lemonade mixture, stir and taste.

3. Cover and allow to marinade in the fridge for about an hour before serving.  *This part is key and well worth the wait- so give yourself the time to make it before your guests arrive.  Remember that you will be adding ice into the pitcher for service so don’t make the mix perfect to taste.  It should be slightly strong in taste because it will become watered down considerably when served.

4. Remove from fridge before serving, add ice and do a final taste test for needed water, sugar or more berries.  Serve and enjoy!!

Carmel Valley San Diego Community | Melanie Mediate | Weight-loss chef | Fitness CoachMelanie is a San Diego native, a lover of outdoor activities, cooking, friends & family, & is an entrepreneur at heart.  As a personal chef and fitness coach, she has been able to combine her two career passions – which has proven to be an exciting journey.  Inspired by a love for cooking & entertaining, Melanie attended the Art Institute of San Diego and in 2006, she became a personal chef.  Ever since been then, she has been preparing nutritious gourmet meals (personal meal deliveries & private party catering) for residents in La Jolla, Carmel Valley and all over North County San Diego.  Melanie is NASM (National Academy of Sports Medicine) certified and is the founder of Rock Body Food.  Melanie truly loves her job of teaching others how to do what she loves & lives herself!


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