Superbowl Satiety

Superbowl Satiety

Super Sunday Healthy Party Tips, Recipes, Fun Facts, & Nutrition Football & snacking go hand-in-hand; Super Bowl Sunday is no exception! On this special occasion, strive to indulge in moderation. Dont let your healthy diet go down with the losing team; score a touchdown instead

with a few useful tips. Prior to the game, eat a light but nutritious breakfast & lunch, and get some exercise. Drink plenty of water its not just for the players! If youre attending the party of a family or friend, offer to bring a healthy dish, and you will have some control over the options. Watching the game at a bar or restaurant? Review the menu beforehand to identify the healthiest choices.

Eat from a smaller plate. Upon arrival at the party, fill up early & often on veggies, salad, and fruit. Pledge to limit yourself to the heavier items only during halftime. Beware of liquid calories; alternate alcoholic, or highsugar drinks with water and other non-caloric beverages. EAT MORE mustard, ketchup, hot sauce, relish, oil & vinegar, low/non-fat dressings EAT LESS mayonnaise, full-fat dressings EAT MORE salsa, pico de gallo, hummus, guacamole, low-fat dips

with yogurt, beans, nuts, or tomato paste as the base EAT LESS sour cream, cream cheese, full-fat dips, nacho dips EAT MORE baked chips, pretzels, air-popped popcorn, trail mix EAT LESS regular chips, candy, desserts DRINK MORE water, tea, coffee, diet soda, spritzers, light beer & wine in moderation DRINK LESS regular soda & beer, energy drinks, frozen/high-calorie EAT MORE thin-crust pizza (pile on the cocktails, veggies!),lemonade,

grilled or baked juice wings without skin, baked chicken fingers, baked fries, lean meat or vegetarian versions of chili, burgers, and hot dogs EAT LESS regular-crust pizza with extra cheese & meat, fried chicken wings, fatty ground beef, full-fat refried beans During summer training camp, an NFL player can burn up to 1,000 calories per training session. A lineman might need to eat more than 4,500 calories to maintain optimal strength. For two-a-day practices, nutritional needs can approach 10,000 calories a day in food and beverage to compensate for calories used. In-season, players burn 500 800 calories per training session.

Football players are prone to dehydration. A players water loss during two-a-days can amount up to 14 liters in 24 hours. Its not uncommon for a player to lose up to seven pounds in one practice. Dehydration can lead to heat exhaustion, heat stroke, thickening of the blood, increased heart rate, decreased oxygen uptake, and even death. Grilled Halibut Seviche Ingredients 1 pound skinless halibut fillets, about 1 inch thick

Extra virgin olive oil 3/4 to 1 cup fresh lime juice (from 6-8 limes) 1 medium tomato, seeded and diced 1/3 cup minced red onion 3 small radishes, trimmed and cut into very thin wedges 1/2-1 jalapeno pepper, stemmed, seeded and minced 1 garlic clove, minced 1/4 tsp kosher salt 1/8 tsp granulated sugar 12 ounces whole grain tortilla chips Prep Time - 20 min Cook Time - 4-5 min Source: www.spryliving.com Boneless Buffalo Wings Ingredients Spicy Blue Cheese Dip 2/3 cup reduced-fat sour

cream 2/3 cup crumbled blue cheese 1 Tbsp distilled white vinegar 1/4 tsp cayenne pepper Wings & Vegetables 3 Tbsp nonfat buttermilk 3 Tbsp hot sauce, such as Frank's RedHot, divided 3 Tbsp distilled white vinegar, divided 2 pounds chicken tenders, (see Ingredient Note) 6 Tbsp whole-wheat flour 6 Tbsp cornmeal 1/2 tsp cayenne pepper 2 tsp canola oil, divided 2 cups carrot sticks 2 cups celery sticks

Source: Instructions To prepare dip: Whisk sour cream, blue cheese, 1 Tbsp vinegar and 1/4 tsp cayenne in a small bowl. Cover and refrigerate until ready to serve. To prepare wings: Whisk buttermilk, 2 Tbsp hot sauce and 2 Tbsp vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk remaining 1 Tbsp hot sauce and 1 Tbsp vinegar in a small bowl; set aside. Remove chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 tsp cayenne pepper. For those who dont like spicy,

cayenne pepper can be left out for a milder taste. Heat 1 Tbsp oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 Tbsp oil and chicken, reducing heat if necessary to prevent burning. Transfer to the platter. Drizzle chicken with the reserved hot sauce mixture. Serve with carrots, Sweet & Spicy Deviled Eggs Ingredients 1 dozen hard cooked eggs, peeled cup fat free mayo cup fat free cottage cheese 3 Tbsp of mango chutney 1/8 tsp ground red pepper Kosher salt to taste Garnish: sliced fresh chives Instructions Source: www.myrecipies.com

Cut hard cooked eggs in half lengthwise; carefully remove yolks. In a food processor, combine fat free cottage cheese and fat free mayo. Puree until smooth. Mash 6 yolks; stir in pureed mixture, chutney, and ground red pepper until blended. Spoon yolk mixture evenly into egg white halves. Sprinkle evenly with desired amount of salt and garnish with chives to resemble footballs. Chill until ready to serve. www.training-conditioning.com www.scientific-football.com www.caloriecontrol.org www.livestrong.com www.sharecare.com www.cdc.gov

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