Well its official: February is here! The holidays are long over and the first big temptation post new-year’s resolutions is here – Super Bowl Sunday!
The Super Bowl, for most people is a chance to get together with family and friends and gorge ourselves on the unhealthiest foods, while screaming and cheering at the television. Let’s face it; it just wouldn’t be a party without buffalo wings, rib tips, seven-layer bean dips, chips and beer, right?
The good news is, you can still go to the neighborhood party, or host one yourself that everyone will cheer about, even while battling the bulge. Here are some tips to help fight those temptations and avoid sabotaging the healthy resolutions you made:
1. Avoid fried foods and meats high in saturated fat such as buffalo wings and ribs. Instead, look for leaner options like grilled chicken or turkey subs.
2. Top those subs with lots of veggies and choose mustard over mayo.
3. Avoid heavy items like spinach and bean dip that tend to be calorie bombs. Instead look for lighter options like chips and salsa or a vegetable platter.
4. Choose light beer, or better yet, water over soda and regular beer which make you feel bloated and are loaded with calories and sugar.
5. Avoid plopping yourself down in front of the buffet. Make a plate of what you want and then walk away. You’ll consume fewer calories this way then if you are constantly picking and grazing.
6. If you are a guest and not sure what is being served, go ahead and bring a healthy option. Chances are, other people will appreciate it too! Check out some healthy Super Bowl party recipe ideas created by Registered Dietitians here!
7. Plan the rest of the day accordingly; Eat lighter than usual before the party and try to get some sort of physical activity in before game time.
Speaking of physical activity, below is a fun, football-themed workout you can do right in your own living room during half-time or at the gym earlier in the day. Designed by my good friend and fitness expert Schmid Etienne, owner of Seraphim Fitness LLC in Chicago, IL, it only takes half an hour to complete and you will burn an average of 300 calories.
Repeat sets A & B twice, taking a 60 second break in between each set.
Set A
Jog in place: 60 seconds
-Move swiftly so that both feet leave the ground during each stride
Shuffle: 30 seconds
-Move back and forth in place with short sliding steps, without or barely lifting the feet
Football Standing to Block Position: 60 seconds
-Start low in a 3 point stance position and to thrust forward quickly in a squatting position with your hands forward, in front of you, as if blocking.
Push ups: 30 seconds
-Lying horizontal and face down, raise and lower the body using your arms.
High Knees: 60 seconds
-Similar to jogging in place but with exaggerated knee lifts – bring your knees as high as you can in front of you.
Heisman Dance
-Imitate the Heisman pose while alternating feet shifting your body weight from the left to the right.
-180 Squat Jumps to Catch Position
-From a squat position, jump up and twist 180 degrees in the air so you land (in a squat) facing the opposite direction, while lifting your hands up as if you are catching a football.
-Seat Up
-Laying flat on your back with your legs straight in front of you, use your abdominal muscles to raise your torso to a sitting position and then lie back down again without moving the legs.
Hopefully, these tips will help you have a touchdown not a fumble on the scale the next morning. But if it was just too much to bear and you couldn’t resist that seven-layer dip, just remember it was only one day! Brush it off and get right back on track with your health goals on Monday! I'll be rooting for you!
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