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A Healthy Play Book for Super Bowl Sunday

By HERWriter
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Super Bowl Sunday's healthy play book Auremar/PhotoSpin

This Sunday marks the Super Bowl, so be sure not to kick your diet to the curb before kickoff. The U.S. Department of Agriculture reports that Super Bowl Sunday is the second-biggest day for food consumption in the United States, after Thanksgiving.

In fact, The Calorie Control Council estimates that Americans will consume almost an entire day’s worth of calories just during the big game. “If 111 million Americans watch the Super Bowl this year, this breaks down to 20.8 million pounds of potato chips and 20.8 million pounds of tortilla chips -and it includes fan favorites like pizza, beer, nachos, dips, sodas, pigs in a blanket and other party staples.”

To avoid overindulging, experts from the IBTimes.com make this recommendation. "Don’t go to a party starving. Not only does it make you more likely to consume more calories when you do finally eat, but it is also terrible for your body."

The Centers for Disease Control and Prevention suggests heading into the day with a gameplan. “Eat healthy snacks before the celebration, or better yet, take healthy snacks with you to prevent overindulging.”

Newsday.com offers this advice. “Start with an assortment of colorful, crunchy fresh vegetables and fruit, then add a healthy dip. Hummus, salsa and guacamole are great choices to replace dips made with cheese or sour cream.”

Here are some of my favorite original recipes following the above-mentioned guidelines:

Hoppin’ Jalapeño Hummus

• 3 cloves garlic, peeled
• two 15-ounce cans of garbanzo beans, drained and rinsed
• 5 tablespoons of fresh squeezed lime juice
• Pinch of salt
• ¼ cup of olive oil
• 2 cups of fresh cilantro leaves
• 2 small jalapeño peppers, chopped

Finely chop garlic in your food processor, add the cloves of garlic and pulse until finely chopped. Then add the beans, lime juice and salt. Puree for about 1-2 minutes. It will look like a chunky oatmeal texture.

Pour a stream of the olive oil through the spout. This will blend with the bean mixture and make a smoother, hummus type of texture. Then add the jalapeño & cilantro and pulse again until completely mixed.

Grilled Chicken Dippers

• 12 ounces of chicken breasts
• ½ bottle of barbecue sauce

Cut chicken into strips. Marinate in barbecue sauce. Place on grill and cook. Serve cold.

And serve your Chicken Dippers with:

Lime Avocado Dressing

• ½ avocado
• 1 tablespoon lime juice
• 1 tablespoon white wine vinegar
• ¼ cup of Greek or plain yogurt
• Salt and pepper

Peel and pit avocado, put avocado in food processor along with other ingredients.

Going Back to Cauli Dip

• 3 cups chopped cauliflower
• 2 tablespoons scallions
• 1 teaspoon olive oil
• 2 tablespoons Greek yogurt
• 1/4 teaspoon chili powder
• 1 tablespoon cilantro
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder

Steam cauliflower until very soft. Transfer to a food processor. Add all remaining ingredients and process until smooth. Serve warm with gluten-free veggie chips.


“Have a Safe and Healthy Super Bowl Celebration – CDC.Gov.” The Centers for Disease Control and Prevention. Web. 31 Jan. 2014.

“How to Avoid Eating Like a Linebacker on Game Day – CalorieControl.org.” The Calorie Control Council. Web. 31 Jan. 2014.

“Avoid Weight Gain on Super Bowl Sunday Healthy Recipe Tips Guilt Free Game Day – IBTimes.com.” International Business Times. Web. 31 Jan. 2014

“Super Bowl Snacking Tips for Staying Healthy – Newsday.com” News Day. Web. 31 Jan. 2014.

Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.

Joanne's fitness plans and recipes are available globally on her websitewww.happiwoman.com/ She resides in the Phoenix, AZ area with her husband and son, where she runs her personal training business, Fitness Answer, LLC.

Reviewed January 31, 2014
by Michele Blacksberg RN
Edited by Jody Smith

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.


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