The Super Bowl has become almost its own holiday. It comes once a year. Friends and family gather. And the food spread can be just as impressive as any other holiday of the year.
When it comes to what you eat, you basically have two options:
Eat and drink whatever you want, and accept the consequences on Monday. There is nothing wrong with this option. Just know you won’t feel your best the next day. You might feel bloated from the food and drink the next day. Energy levels won’t be optimal. That weight loss goal you have? Well you didn’t gain it all in one day. That happened over the course of time. So you won’t gain all that weight in one day, just like you won’t lose it all in one day either. Alcohol and a higher carb intake will likely reflect a weight gain for the next few days. So just be prepared if you go with this option.
You can plan ahead and not completely go off your plan like you probably did towards the end of 2018. If that is an option you’d like to pursue, there are a couple things you can do ahead of time to help you out.
HYDRATE.
Many times when we have hunger pains, it’s likely a sign that we are dehydrated. We always suggest to drink about half your body weight in ounces of water per day. So on this day, drink 80% of that before kickoff. This way you will still hit you water goal, and won’t feel as hungry during the party.
GET YOUR MICRONUTRIENTS IN
You probably have a good idea of what’s going to be at the party you are attending (or hosting). So make sure you get your micronutrients in before the party starts. This means eating lean meats, and veggies that are low in macro nutrients but high in micronutrients. And by this, I am referring to getting your greens. Eat the rainbow in colors. Stay away from any potatoes, rice, oatmeal…foods that are higher in carbs. And keep fat intake low. This way you will be able to save for those high macro foods later at the party.
BRING A HEALTHY (or at least healthier) PLATE TO THE PARTY
The typical foods at a party are wings, burgers, sandwiches, spinach dip, etc. If you bring a veggie tray, or a fruit bowl, you won’t be looked at oddly. That is a normal party food. And at least there will be something at the table that has some nutritional value.
If you’re hosting and need ideas for appetizers that are healthy, but you don’t want to be the person who gets funny looks as people look at your spread, here are a couple ideas:
CHIPOLTE TURKEY CHILI CHEESE FRIES
Source: https://www.bodybuilding.com/recipes/chipotle-chili-turkey-cheese-fries
Servings: 4 Calories: 327 Protein: 16g Carbs: 32g Fat: 15g
Total Time: 35 min.
Ingredients
2 potato large (3" to 4-1/4" dia. red potato, baked
5 oz ground 99% fat-free turkey breast
⅓ cup part-skim mozzarella cheese
1 tbsp garlic powder
1 whole green onion, chopped
1 tbsp red chili sauce
¼ cup coconut oil
1 tsp sea salt
Directions
Prep: 5 minutes Cook: 30 minutes Total: 35 min.
Set oven to 405 degrees Fahrenheit.
Slice red potatoes into wedges, or use a mandolin slicer to make fries.
Dry the fries on a paper towel, then place them in a large bowl. Spray the fries with coconut oil and season with sea salt and chipotle chili seasoning.
Spread the fries on a baking sheet with parchment paper or on a baking rack. Bake for 13 minutes.
Remove from the oven and flip the pieces over. If you're impatient like me, you can just shake the pan to cause them to flip. Season with a bit more chipotle chili seasoning and a pinch of sea salt. Bake for another 10-13 minutes. Be careful not to let them burn.
Remove the fries from the oven and allow them to cool on a baking rack so they do not become soft or soggy.
In a nonstick skillet, cook ground turkey with garlic paste.
Place the fries in a cast iron skillet or oven-safe dish. Sprinkle with cooked turkey and shredded mozzarella. Bake in the oven for about 3 minutes. Remove the fries from the oven and sprinkle with chopped green onions.
Eat with a fork and enjoy!
LOADED TWICE BAKED SWEET POTATO
Source: https://www.bodybuilding.com/recipes/loaded-twice-baked-sweet-potato
Servings: 6 Calories: 90 Protein: 4g Carbs: 18g Fat: 0g
Prep: 15 minutes Cook: 90 minutes Total Time: 105 minutes
Ingredients:
3 whole sweet potato
¾ cup nonfat plain Greek yogurt
3 tsp splenda
1 tbsp cinnamon
½ tsp allspice, ground
1 tbsp vanilla extract
Directions
Set oven to 375°F.
Bake sweet potatoes for 1-1/2 hours or until soft, yet still firm.
Allow the sweet potatoes to cool to room temperature. Note: You should immediately remove the sweet potatoes from foil if you wrapped them before baking.
Slice the sweet potatoes in half, carve out a portion of the insides, and place it in a separate bowl. The hollowed-out sweet potatoes should look like mini bowls.
In the bowl with the sweet potato contents, add Greek yogurt, zero-calorie sweetener, cinnamon, allspice, and vanilla extract. Mash and thoroughly mix together.
Restuff the sweet potato halves with the mixture and bake in the oven for another 8-10 minutes.
Chop the green apple into small pieces.
Set a nonstick skillet on medium heat and spray with coconut oil spray.
Toss in the chopped green apple and sprinkle with a little cinnamon. Saute the apple until the edges are brown.
Add the twice-baked sweet potato to your meal-prep container. Top with apple and 1 tsp chopped pecans.
Dive in. Boom.
SAUSAGE SUPREME PITA PIZZA
Source: https://www.bodybuilding.com/recipes/sausage-supreme-pita-pizza
Servings: 1 Calories: 429 Protein: 31g Carbs: 57g Fat: 8g
Prep: 15 minutes Cook: 45 minutes Total: 60 minutes
Ingredients
1 pita, large (6-1/2" dia) whole-Wheat Pita Bread
¼ cup low-sodium tomato sauce
¼ cup part-skim mozzarella cheese
1 link andouille chicken sausage
¼ cup mushrooms, sliced
¼ cup, sliced green bell pepper
1 tbsp low-fat parmesan cheese
1 tsp crushed red pepper flakes
Directions
Preheat oven to 400 F.
Bring sauce ingredients (download recipe PDF for Sarah's healthy sauce recipe) to a boil over stovetop, then simmer 30-45 minutes.
Remove sausage casing and brown meat in skillet over medium heat, breaking it up with a turner or spatula as it cooks.
Spray a cookie sheet with cooking spray and bake pita for 10 minutes or until slightly stiff, but not crispy.
Take out pita, and turn oven up to 500 F.
Place pita on a cookie sheet and cover with sauce, cheese, sausage, and veggies, in that order.
Put back in the oven at 500 F for 5-7 minutes, watching closely. Pizza is done when crust is crispy and cheese is melted.
Top with parmesan and red pepper. Devour the entire thing!
HONEY BBQ SLOW COOKER CHICKEN WINGS
Source: https://www.muscleandstrength.com/recipes/honey-bbq-chicken-wings
Servings: 12 Calories: 347* Protein: 21g* Carbs: 25g* Fat: 18g*
Ingredients
3lbs chicken wings
1 bottle Honey BBQ Sauce*
2 tbs cornstarch
⅓ cup water
Directions
Preheat oven to 450 degrees.
Line a baking sheet with parchment paper. Place chicken wings on baking sheet and cook for 10 minutes.
While chicken wings are baking, spray your slow cooker with nonstick spray. Add half the BBQ sauce to the bottom of the slow cooker.
When chicken wings are done add them to the slow cooker. Top with the remaining BBQ sauce.
Cook on high heat 2-3 hours or low heat 4-5 hours.
Mix together cornstarch and water. 15 minutes before wings are done, add in the cornstarch mixture and toss to coat.
Allow the wings to finish cooking and the sauce to thicken.
Serve piping hot and dripping in thick, sweet BBQ sauce!
Notes:
*Use your favorite BBQ sauce
*Macros will vary depending on BBQ sauce used
Whichever option you go with, remember to have fun with your family and friends. While its important to stay focused on your goals, it’s also healthy to have quality relationships with family and friends!
