Bowl Plate

Scottsdale Personal Trainer Shares 4 Quarters of Waist-saving Super Bowl Sunday Recipes

According to the Calorie Control Council and the Snack Food Association, the average viewer will consume 1,200 calories and 50 grams just on snacks, excluding meals and appetizers on Super Bowl Sunday.

When it comes to the big party, a solid plan needs to be in play regarding all the snacks and party foods that come along for the ride.

So aside from getting a quick interval session before kickoff or even taking an early morning hike, there are lots of ways satisfy the taste buds on the biggest football day in the world.

How about changing up the play and tweaking some of these traditional calorie bombs into something a bit more waistline friendly?

Let’s take a peek into a healthier Super Bowl party playbook:

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1st Quarter Appetizers

· Bun-less Sandwiches (only use whole grain bun option if absolutely needed)

· Thin Crust Whole Grain Pizza

· Fruit Salad (throw low carb whipped cream and dash of splenda/stevia on top as desired)

· Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)

· Sweet Potato Fries

· Tuna or Chicken Salad

· Organic Peanut Butter on Celery Sticks

· Raw Mixed Nuts (no sugar, unroasted, low in salt)

· Cheese, Eggs, and Meat Tray

· Raw Veggies (use dip sparingly)

· Grilled Veggies

· Touchdown Nachos (my personal favorite) (see “accessories” below for ingredients: tortillas, organic mozzarella cheese, salsa, and real guacamole)

2nd Quarter Accessories

· Whole Grain Tortillas

· Baked Chips

· Water

· Natural Salsa

· Guacamole

· Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)

· Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

3rd Quarter Main Courses

· Better Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)

· Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)

· Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)

· Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

4th Quarter Desserts

· Protein Cookies (swap in protein powder for flour)

· Larabars

· Prograde Cravers (100% organic chocolate snacks bars)

BONUS- Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday

1.) Get Naked: No not that kind of naked, silly! Strip away all buns or breading for sandwiches with a dark green lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

3.) Dump the Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, green tea to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Don’t skip meals, or fast, leading up to the big game, in hopes of “saving calories”. This slows your metabolism and causes you to often over-do it when you finally get around to stuffing your face. This will do nothing good…your blood sugars will be all off and you’ll end up craving garbage food that has tons of fat and processed sugars.

5.) Skip White, Go Brown! Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta) (A lot of this can be found at Trader Joe’s or Whole Foods Market). Whole grains have more vitamins and minerals and are high in fiber which means they won’t blast your blood sugar levels like the white refined stuff surely will.

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party overkill of high fat meals like deep dish pizza. Grab those veggies and grilled (lean) proteins before anything else!

7.) Never eat directly out of the bag or community bowl and use smaller plates to keep track of your intake. Otherwise, you could just start eating randomly and be headed for trouble.

8.) Time for Some Green: Opt for real guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, most have trouble defining “moderation”, especially when it comes to slamming a load of it with white flour corn chips or heavy pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) Take It Easy: Slow it down and chew your food! Your mom was right…because eating slower will allow your brain to signal the “cut-off” and send in the “I’m full” signal.

About the Author

About the author: Curtis Hoekstra, Certified Fitness Trainer is the founder of Arizona’s first co-ed Fast Track Workout system. His boot camp program targets rapid fat loss in less time for just one third the cost of typical 1-on-1 training. To instantly download a FREE “Rapid Fire Fat Loss Starter Kit” or to sign up a FREE 1-Week Trial to the Phoenix or Scottsdale boot camp locations, please visit http://www.ArizonaFitnessBootCamp.com.

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