Healthy Super Bowl? Is it Possible?

Hey there,

Today, one of my clients sent me an email requesting ideas for a healthy Super Bowl Party.

I told her no way, as it is impossible to avoid hot dogs, nachos, chips, pizza, hamburgers, cookies, etc.

Kidding 🙂

Yes, you can be healthy at a Super Bowl Party and even have enough energy to go to Boot Camp the next day 🙂

I was going to send my client back some ideas, but I thought I would share my recommendations to all of you also.

19 Tips to Fighting the Super Bowl Bulge:

  1. Start Strong: eat a healthy breakfast. If you don’t, you will tend to overeat the rest of the day. Do your best to get in a workout first thing!
  2. Curb your appetite. Eat every 2‐3 hours and always make sure you combine a protein & fat with your meal. Try eating your protein first as it has been proven to be an appetite suppressant. If you need assistance on the best proteins, fats, & carbohydrates for you, be sure to contact me for your FREE Nutrition & Lifestyle Coaching Session.
  3. Slow down. Eat slower & taste your food. Give your mind time to send the message to you that you’re satisfied. Chew, chew, chew!
  4. Pick healthier foods for your party: organic vegetables & fruit and other healthy choices such as hormone‐free and anti‐biotic free animal proteins, whole‐gluten free grains, beans, good quality oils, nuts and seeds.
  5. Add more vegetables. Make half of your plate filled with low calorie, low sugar vegetables (good carbs).
  6. Don’t go anywhere hungry. Try to arrive at any Super Bowl parties having already eaten something healthy. That way you won’t be too prone to digging into high‐calorie low quality party foods.
  7. Portion control. Pay attention to how much you put on your plate. Use smaller plates. Moderation is one of the most important elements in weight control. If you feel you have eaten enough, but food is all around you, have a mint or piece of gum.
  8. Water over alcohol. Drinking water in place of alcohol will keep you hydrated and keep your energy level high. It will also help to avoid tacking on unnecessary calories. The biggest problem is the sugar calories in alcohol. We can only handle so much sugar before we create hormonal imbalances. Hormonal imbalances lead to fat gain among other things.
  9. Decide how many drinks you are going to have before the party, choose light, and alternate between an alcohol beverage (if you have to drink) and water (same goes for soda). This cuts 100’s of calories!!!! Also, if you are going to drink, combine the alcohol with fat & protein, rather than more carbs. Some do not know that alcohol is a carbohydrate. Two carbs (alcohol and chips) do not make a right. Try some cheese or nuts.
  10. Don’t eat things if you don’t like them. If you put it on your plate and it doesn’t taste as good as you thought, don’t eat it. Why take in the extra calories on something, which doesn’t even satisfy you?
  11. Bring something you like. When attending a party or gathering, bring a healthier dish, one you like and eat it! This is a good way to eat less tempting foods.
  12. Say no to leftovers. Unless they are healthy foods that you can eat the next day for lunch or dinner.
  13. Use the dirty napkin trick. When you want to stop eating throw a dirty napkin over your food.
  14. Throw the snack plate away. When at a party, if the plate is plastic throw it away. If it is a dish, put it in the sink. The longer you hold on to your plate, the more you will eat.
  15. Ask yourself, is this good? And if not, don’t eat it!
  16. Split a treat. Half the calories. Or, have a little piece.
  17. Question yourself. Frequently ask yourself if you’re full, pause and listen. Slow down your breathing so you will be less reactive.
  18. Leave the room. Don’t hang out by the food table at home or at parties. Too much mindless eating!
  19. Don’t give up! It is common to have a bad meal or a bad day of eating. It will be okay and it DOES NOT mean your efforts are hopeless. Simply acknowledge that you overate and get back on your plan. Tomorrow is a new day! Start your morning with a diet higher in protein and less carbohydrates, as this will to help to balance your hormones and your biochemistry.

Super Bowl Pomegranate Punch
• 2 ½ Cups of Seltzer • 2 cups of Pomegranate Juice • Lemon twists
Directions: Mix Seltzer & Pomegranate juice in bowl and then garnish with lemon twists To add alcohol: add 2 cups of champagne, decrease both Pomegranate juice & Seltzer to 1 cup each, and add ½ cup vodka. (Serves 6, 128 calories, 7 gr. carbs, 5 mg sodium, 72 Potassium).

Appetizer Options:

  • Chicken Apple Sausage- cut into bite size pieces and add a toothpick for dipping into Dijon mustard
  • Organic Hummus (find the one with olive oil) & Veggies (celery, carrots, bell peppers, jicama, cucumbers, etc.)
  • Cut Veggies, Mary’s Gone Crackers or Organic Corn Chips (if you really want chips) with Guacamole and Salsa
  • Baba Ganoush & Veggies
  • Kale Chips

Stuffed Mushrooms • 24 large button mushrooms, cleaned and stems removed, reserving stems • 2 tablespoons onion, finely chopped • 1/4 cup celery, finely chopped • 1/4 cup unsalted organic raw butter • 2 cups bread crumbs (whole wheat) • Juice from 1/2 lemon (about 1 tablespoon) • 2 tablespoons dry sherry (or substitute apple juice) • 2 teaspoons dried parsley • 1/2 teaspoon garlic powder • 1/2 teaspoon salt • 1/2 teaspoon dried basil • 1/4 teaspoon dried oregano • 1/4 teaspoon black pepper • 3/4 cup freshly grated Parmesan cheese, divided
1. Preheat oven to 400 degrees. 2. Arrange mushrooms, cavity facing upwards, on a lightly greased baking sheet. Set aside. Finely chop the reserved mushroom stems. Heat a small frying pan over medium heat; melt butter and sauté the mushroom stems, onion, and celery until soft, about 3 minutes. 3. In a large mixing bowl, combine breadcrumbs, lemon juice, sherry, parsley, garlic powder, salt, basil, oregano, pepper, and 1/2 cup Parmesan. Mix well. Add sautéed vegetables and mix well to combine. 4. Using a small spoon, stuff the prepared mushrooms. Bake in the preheated oven for about 12 minutes, or until stuffing is starting to brown. Remove mushrooms from the oven and sprinkle with remaining Parmesan cheese. Turn the oven to broil and return the mushrooms to the oven, until the cheese has browned nicely.

****Serve warm from the oven. Makes 2
Main Course (Mexican Theme):

Super Bowl Salad: Organic mixed greens, tomatoes, onions, cilantro, avocado, crumbled tortilla chips (if doing grains) with pico de gallo and guacamole dressing. Add organic raw cheese if you are doing dairy.

Tacos: Use lettuce as the shell or organic corn tortillas. Add an animal protein source (chicken, pork, steak, fish, etc.), beans, cooked bell peppers & onions, and salsa. Optional cheese and guacamole. Use beans and cheese if avoiding other animal proteins.


Chocolate Coconut Haystacks • 1/2 cup coconut oil melted • 1/2 cup raw cocoa powder • 1/3‐1/2 cup agave nectar • 1 tsp. vanilla extract • 2 cups of shredded coconut • 1 cup of ground flaxseeds • 2 tbsp. of sunflower butter • Dash of cayenne pepper

Mix the above batter in with the shredded coconut in a mixing bowl. Shape the batter into balls on a tray lined with parchment paper. Set in the refrigerator. Haystacks will last 6‐12 months in refrigerator or freezer.

If you want some great meal ideas without dairy and grains check out this Paleo based website: http://www.paleoplan.com/recipes/

Go Niners!

Your friend & coach,


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