Super Bowl Sunday is Upon Us! This is one of our favorite days of the year!
Did you know that Super Bowl Sunday is the second largest day for food consumption right after Thanksgiving? People consume around 2,400 Calories during the Super Bowl alone! The average adult needs around 2,000 calories for the day.
During Super Bowl Sunday, friends and families gather and provide a spread of food that they can graze on throughout the day. My family expects no less. I want them to be healthy but happy! So, how do I make this work in my favor?
So....what do we do? We workout before the Game!
There are so many options! We usually go to the gym or the park. Did you know if you are able to squeeze in a HIGH intensity cardio workout before the game, you could keep your calorie burn HIGH for several hours after the work out? Imagine the benefits if you could fit in a couple of cardio or weight lifting workouts the week before and after the Super Bowl!
Remember to Eat Mindfully
Don't skip meals in preparation for your Super Bowl Event. Having a meal with protein, fat, carbohydrates and fiber, such as a cheese sandwich with mayo on whole wheat with a salad, will keep you full longer.
Eat your meal before you go--you are less likely to overeat. If you are sitting near food, you will most likely eat without thinking about it. If you have to walk some distance to get your food, you are more likely to take breaks in between eating and drinking.
When you are eating, really focus on the food you are consuming. Savor the Flavor!
Grilling or Air Frying? Consider:
Skewering and grilling or air frying vegetables such as bell peppers, potatoes, tomatoes and fruits such as pineapple-YUM!
Switching beef burgers to turkey or salmon burgers, ground sirloin burgers, lean chicken burgers and/or veggie burgers can be a lower fat healthier option. The Beyond Burger or Impossible burger is a great vegetarian/vegan option!
Adding veggies as toppings to your burgers—Keep a plateful of lettuce, tomatoes, onion, and avocado nearby.
Buying regular sized or slider buns instead of larger buns.
Wings are a Super Bowl favorite! Consider these options!
Veggie or Vegan Buffalo wings. They also come in spicy!
These are great options: Quorn Meatless Vegan Buffalo Dippers Morning Star Buffalo Wings
Baking or pan-frying wings instead of frying them. Filling half your plate with wings, and the other half with plain veggies such as celery and carrot sticks.
Ordering Pizza? Consider:
Having a Vegetarian Pizza Adding sides of veggies to your pizza order Ordering a salad and go light on the dressing, as a side to your pizza Going light on the cheese
Having popcorn, chips or nuts? Consider: Air popped salted popcorn without the butter Air popped popcorn with spices and herbs Serving roasted nuts, chickpeas and edamame warm Mixing in baked chips with regular chips
When making guacamole, consider replacing half the avocado with: Mashed peasEdamame (young soybeans)Salsa Dips Anyone? Consider: Mixing a packet of powdered ranch or Italian dressing mix to: Fat free Greek yogurtReduced fat sour creamReduced fat cream cheese
Beer, Wine or Mixed Drink? Consider: Having a regular beer, then switching to a light beer Alternating each beer with a glass of water. Alcohol is a natural diuretic, replenishing fluids are important. Trying a low calorie wine: http://winefolly.com/tutorial/guide-to-low-calorie-wine/ Mixing in a sparkling flavored water with your wine--this is my one of favorite go to options. Having a mixed (alcoholic or non-alcoholic) drink with extra fresh, frozen, or pureed fruit. Lots of great antioxidants to enjoy!
This is a fun video to watch-It has some great recipes!
abcnews.go.com
Enjoy the Day! Enjoy the Game!
Anita
Castaneda, Reuben (2019, November 22). 9 Healthy Holiday Snacks. Retrieved from https://health.usnews.com/wellness/food/slideshows/healthy-holiday-snacks?slide=5
Korn, Morgan. “The Staggering Amounts of Food Eaten on Super Bowl Sunday.” ABC News,
ABC News Network, 17 Feb. 2017, abcnews.go.com/US/staggering-amounts-food-eaten-super-bowl-sunday/story?id=45217629. 
Calendar-12.com. Super Bowl Sunday, 2018, https://www.calendar-12.com/holidays/super_bowl_sunday/2018.
Rosenbloom, Christine. “How This Dietitian Is Snacking on Super Bowl Sunday.” Christine Rosenbloom, PhD, RD, FAND, 31 Jan. 2017, https://chrisrosenbloom.com/2017/01/31/how-this-dietitian-is-snacking-on-super-bowl-sunday/.
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