Your Super Bowl Game Plan

Super Bowl is just around the corner and even if you are not a football fan, you may like to tune in to watch the commercials and halftime entertainment. Interestingly enough Super Bowl Sunday is the second- largest day for food consumption in the U.S., after Thanksgiving, according to Wikipedia. Following is an article from Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension Educator. Henneman has an excellent website on all aspects of healthy eating. Go to http://www.food.unl.edu for timely & easy-to-understand research-based food information for use in your daily life.

Develop a winning Super Bowl “food game plan” by thinking like a football player on the playing field. Only, instead of the opposing team, your field is filled with food and refreshments. Here are eight winning strategies:

1. HAVE A GAME PLAN

Plan a successful defense against food that is excessive in fat and calories:

• Equip yourself — include some lower-calorie drinks and munchies.

• Position yourself away from heaping platters.

• Go in knowing what you will eat. For example, choose to have the three choices you will enjoy the most. You don’t have to eat some of everything just because it’s there.

2. SIZE UP THE OPPONENT

• Look at the stats on different foods. Check for a Nutrition Label that tells how many calories per serving.

• Eat food from a plate versus directly from a bag or box so you’re not blindsided by the amount you’re consuming.

3. GET IN CONDITION

• Lift a weight — other than your own, preferably at least twice a week! Take walks to whittle your waistline. The sooner you start, the greater the benefits. Physical activity and added muscle boost your metabolism and burn calories.

4. WATCH WHAT YOU EAT BEFORE THE GAME

• Resist overloading on calories before the game. Keep a few calories in reserve so you can enjoy goodies later without guilt.

5. AVOID PENALTIES

• Avoid later weight penalties from too many calories by choosing smaller portions.

• Don’t let anyone get a penalty for drinking and driving. Remind your guests to have a designated driver and offer alcohol-free beverages.

6. KEEP YOURSELF IN THE GAME

Don’t get taken out of the game because of food poisoning:

• Follow the “two-hour rule.” Leaving perishable food at room temperature more than two hours is a big mistake. When food sits out for more than two hours, bacteria can easily multiply and cause food-borne illness. Set out small amounts of perishable foods and replace those with clean plates of food within two hours.

• Or, keep hot foods hot (140°F or hotter) with chafing dishes, slow cookers, and warming trays. Cold foods should be held at 40°F or colder. Keep foods cold by nesting dishes in bowls of ice or using party trays filled with ice.

7. KEEP ADVANCING TOWARD THE GOAL LINE

• Pace yourself by alternating between higher and lower calorie foods.

• Make a successful passing play by bypassing seconds at the buffet table — or take half as much the second time around.

• Take an occasional time-out to put a halt in your eating.

8. TOUCHDOWN!

• Plan an effective running (or walking) conditioning strategy — by-“pass” excessive food intakes and avoid penalties which keep you from moving toward the goal line — and you’ll score a successful Super Bowl “Game Plan for Healthy Eating.”

Fresh Guacamole

2 avocados, without skin and seeds

¼ c. chopped onion

4 Tbsp. chopped fresh cilantro (or cumin to taste)

1/3 c. chopped tomato

Hot pepper sauce to taste

1 tsp. sea salt or to taste

2 Tbsp. lime juice

1 clove minced garlic

Mash together the avocado, salt, lime juice, and hot pepper sauce. Adjust seasoning to your taste. Stir in onion, garlic, fresh cilantro and tomato. Serve with tortilla chips or veggies.

Spicy Bean Salsa

1 can black beans, drained and rinsed

1 can black-eyed peas, drained and rinsed

1 can corn, drained

½ c. chopped onion

½ c. chopped green pepper

½ c. finely chopped jalapeno peppers, or to taste

1 can diced tomatoes

½ tsp. garlic salt

1-8 oz. bottle non-fat Italian dressing

Combine all ingredients in large bowl and refrigerate several hours. Serve with tortilla or pita

chips or as a side dish.