Football Season Survival Guide

With football season in full swing our weekends have now been overtaken with outings in front of the television and foods that may be "less than healthy". Never fear- I'm here with your "Football Season Survival Guide". Don't let all that hard work in the gym be wasted on the weekend. Here are my tips and tricks for navigating this football season.

Food

If you will be watching the game away from home make sure to eat a healthy snack before you go. This way you won’t be tempted to overindulge. Be sure to include filling protein and good fats. Arriving to any party ravenous is a recipe for disaster.

If you’re hosting the gathering you may choose to have the typical pizza, chicken wings, and chips to avoid an upheaval from your guests, but there are many healthy options you can add to your menu. Here are some of my healthy game-day fare tips:

• Include fresh fruits and vegetables such as apple slices, carrot sticks and cucumbers. You can make these more enticing by including healthy dips such as hummus and low fat ranch (try making it with Greek Yogurt).
• Provide low calorie non-alcoholic beverages and light beers to decrease drink calories. Be sure to offer guests plain, cold water. Adding cucumber or berries can entice them to drink up!
• Homemade trumps store-bought any day. Create scrumptious tortilla chips by baking your own tortillas and whip up a healthy guacamole using heart healthy avocados and salsa. Healthy "Game Day Chili" is perfect for feeding a crowd. Use lean ground beef, turkey or chicken then add add beans, tomatoes, and as many veggies as you like. Serve with cornbread and provide a selection of "healthy" toppings for people to choose from (these great recipes provided below).
• Baked chicken wings are a great alternative to fried, and much easier! See the BBQ chicken wing recipe below.
• If you are attending a party bring your own healthy appetizer. This will ensure you have at least one healthy option. Great choices are shrimp cocktail, roasted edamame, "buffalo wing" cauliflower, "healthified" deviled eggs, stuffed mushrooms, bruschetta, or a "never-fail" fruit and veggie platter.
• Keep food in the kitchen so you have to leave the TV to dish up. This alleviates mindless eating. How often do we continue to reach into the chip bowl without even thinking twice if it is sitting right in front of us!
• Make a batch of air popped popcorn. You can have a HUGE serving for few calories. Just watch the amount of butter/oil you use. My suggestion? Drizzle with a TBSP of melted coconut oil and add nutritional yeast for a delicious "cheesy" concoction.
• Use smaller plates. You will naturally consume less, especially if your food is in the kitchen and you have to leave your seat to refill your plate. If you are hosting, use smaller serving spoons to entice guests to take proper portions. 

Physical Activity

Between pre-game shows, the game itself and post game interviews you are in for a lot of sitting (and eating for that matter). Use these tips to ensure you get in some physical activity that does not just involve your jaw!

• Play a quick game of touch football or toss the football around at half-time. (Preferably outside your living room).
• Each time your team gives up a touchdown do 15 burpees, a field goal do 50 crunches, and an extra point (or 2) deserves 15 pushups.
• Get in a pre-game workout. Not only will this boost your metabolism but you will be less likely to overindulge later. (Just don’t think because you burned all those calories it’s ok to scarf down a whole plate of wings).
• Every little bit counts- after the halftime show and before the second half jump rope, jog in place, or do some plyometrics. You don't need a huge chunk of time to get a great workout. TABATA intervals can be a quick way to get that heart pumping. Choose an activity and perform it for 20 seconds, rest for 10 seconds, then repeat for 8 rounds (or four minutes). I promise that heart rate will be elevated!
• Stretch while watching the game, you can still focus on the television but your muscles will reap the benefits.
• Rather than making monetary bets, use fitness endeavors. (Loser does 20 burpees, if they miss this field goal drop and give me twenty, etc.)
• Ultimately remember that you don’t have to be in a gym or have fancy equipment to get a great workout.

Recipes

Healthy recipes don’t have to be boring and bland. Use these to impress your friends at your game day get-together while secretly saving on calories, fat and sodium.

Chili Cheese Dip Try this tasty dip and serve with Baked Tortilla Chips.

• 1 pound lean (93/7%) ground beef or turkey (organic if possible)
• 1 cup onion, chopped
• 2 teaspoons garlic, minced (bottled minced garlic is convenient)
• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• ½ teaspoon dried oregano
• ¼ teaspoon ground black pepper
• 1- 8 oz. can tomato sauce
• 1 – 10 oz. can diced tomato and pepper
• 1 – 15 oz. can black beans, rinsed and drained
• 1 – 15 oz. can corn, whole kernel (optional)
• ¾ cup fat free greek yogurt
• ½ cup reduced fat shredded cheese (optional)
• Baked Tortilla Chips (make your own to save calories and fat- recipe below.)

Cook beef or turkey in skillet until brown. Drain fat and rinse. Return to skillet and add chopped onions and garlic. Cook until onions are transparent. Add chili powder, cumin, oregano, black pepper, tomato sauce and diced tomatoes; simmer about 30 minutes. Stir in black beans and corn.

To assemble for serving: transfer chili mixture to slow cooker ( 1-1/2 to 2 quart), spread greek yogurt over chili mixture, and then sprinkle on shredded cheese. Set cooker to low setting to heat mixture through and melt cheese. Prepare baked tortilla chips below.

Baked Tortilla Chips

• 8 to 10- 6-inch corn tortillas (cut into quarters or eighths)
• Sea salt, paprika, chili powder, red pepper flakes, nutritional yeast or other desired seasonings
• Avocado or other high temperature oil, in a spray bottle

Preheat oven to 350 degrees. Lightly spray baking pan with cooking spray. Place quartered tortillas in a single layer on baking pan and lightly spray tortillas with oil. Sprinkle with seasonings of your choice. You may bake two pans at a time depending upon pan size and number of servings needed. Bake 15 minutes or until crisp (watch carefully so they do not brown). Remove from oven and allow to chips to cool.


Sweet Potato Skins 

• 4 sweet potatoes or yams
• Avocado, coconut or olive oil
• Sea Salt
• Pepper
• Optional Toppings: greek yogurt, cooked and chopped bacon, green onions and/or chives, feta or goat cheese, guacamole

Preheat oven to 350 degrees. Pierce yams or sweet potatoes with a fork. Bake 25-30 minutes or until soft (not too soft!). Remove from oven and cut in half. Scoop out insides of potatoes leaving a thin layer on the skins. Reserve flesh for another use.

Turn on broiler. Lightly spray or brush the skins with oil. Sprinkle with salt and pepper. Broil skins for 4-5 minutes or until crispy. Garnish with toppings of choice. My favorite is greek yogurt, guacamole, bacon, chives and crumbled goal cheese. 

Homemade Guacamole 

• 2-3 large ripe avocados
• Chili Powder
• Cumin
• Sea Salt
• Ground Black Pepper
• Chopped onion, garlic, tomatoes and cilantro (optional)
• One medium lime

Scoop out the flesh of the avocados into a large bowl. Add in spices as desired. If using, stir in onion, garlic, tomatoes and cilantro. Squeeze in the juice of one fresh lime. Gently stir. Refrigerate until serving.

Goat Cheese, Yam and Bacon Stuffed Jalapenos 

• 8-10 jalepeno peppers
• 2 cups yam or sweet potato flesh (such as that reserved from the sweet potato skin recipe above)
• 4 slices cooked, chopped bacon or turkey bacon
• 2 oz goat cheese
• Sea salt
• Pepper
• Optional: chili powder, cayenne, red pepper flakes, harissa or garlic salt.

Preheat oven to 350 degrees. Half and seed peppers (make sure to wear gloves, and DO NOT touch your face!). In a medium bowl combine yam flesh, bacon, goat cheese and desired seasonings. Place filled pepper halves (filling side up) on a baking sheet lined with parchment paper or foil. Bake at 350 degrees for 15 minutes then turn on broiler and broil for 2-3 minutes more.

Baked BBQ Chicken Wings 

• 2-3 pounds chicken wings (tips removed)
• Sea Salt
• Pepper

Sauce

• 3/4 cup tomato paste
• 1/4th cup apple cider vinegar
• 1/4th cup balsamic vinegar
• 1 TBSP honey or coconut nectar
• 1 tsp sea salt
• 1 tsp garlic salt
• 1 tsp smoked paprika
• sprinkle black pepper

Preheat oven to 350 degrees. Fill a large stockpot 3/4 full of water. Add a pinch of salt and bring to a boil. Boil chicken wings for 5 minutes. Remove with a slotted spoon and dry with a paper towel.

Prepare sheet pan. Place aluminum foil on a baking sheet then place a cooling rack over the sheet. Lightly oil. Place dry chicken wings on the cooling rack and sprinkle with sea salt and pepper. Bake at 350 degrees for 20-25 minutes until juices run clear. Remove from oven.

Meanwhile prepare sauce. Combine all ingredients in a medium bowl and whisk until combined. Add more salt and/or honey to taste.

Turn on broiler. Brush wings with sauce and broil for 3-5 minutes until crispy (careful not to burn!). Let wings rest 5 minutes then enjoy!

Buffalo Roasted Cauliflower

• 1 large cauliflower head broken into florets
• 1/2 cup hot sauce of choice (Franks etc.)
• 2 TBSP grass fed better, ghee or coconut oil

Preheat oven to 400 degrees. Sprinkle cauliflower florets with sea salt and pepper then bake for 7-8 minutes. Meanwhile combine 1/2 cup hot sauce and oil of choice. Remove cauliflower from oven and toss with sauce. Return to oven for 3-5 minutes until heated through.

Homemade Hummus 

• 1 can garbanzo beans, chickpeas, or cannellini beans (drained and rinsed)
• 1 TBSP Tahini
• ½ TBSP Olive Oil
• 2 Garlic Cloves
• ½ tsp. paprika
• ½ tsp. cumin
• 1 TBSP lemon juice
• 1/4th cup plain greek yogurt
• Salt and Pepper to taste

In a food processor, combine above ingredients (except olive oil). Process until smooth. While processing, slowly add olive oil. Add salt and pepper to taste.

Game Day Chili 

• 2 pounds ground turkey breast, ground chicken breast or lean ground beef (omit for vegetarian)
• 1 can diced tomatoes
• 1 can tomato sauce
• 1 can black beans
• 1 can pinto or chili beans (2 cans for vegetarian)
• 1 small can green chilis
• 1/2 cup chopped onion
• 2 TBSP chopped garlic
• 1/2 TBSP chili powder
• 1 tsp cumin 
• 1/2 TBSP paprika
• Sea salt to taste
• Ground black pepper to taste

Cook ground turkey, chicken or beef in a skillet. Drain and rinse. Add to a large crockpot with remaining ingredients. Stir until combined. Cook on low for 6-8 hours or high for 3-4 hours. Top with greek yogurt, green onions and/or cheese if desired. Delicious served with Protein Corn Bread.

Protein Cornbread 

• ¼ cup rolled oats (blend this to turn into flour OR use 20 g oat flour) 
• ¾ cup cornmeal 
• 1 scoop unflavored whey protein 
• 2 TBSP pea or rice protein powder 
• 2 tsp. baking powder 
• ¼ tsp. baking soda 
• ¼ cup milk substitute (I used almond milk, unsweetened) 
• 1 TBSP coconut nectar 
• 1 cup Greek Yogurt (plain, FF or LF) 
• 1/4th cup unsweetened applesauce 
• 10 drops liquid stevia (or to taste, optional) 
• ½ tsp salt (or to taste, optional) 
• 1 egg 

Preheat oven to 400 degrees. Combine dry ingredients in small bowl. Combine wet ingredients in a medium bowl. Add dry to wet mixing with each addition. Ensure no lumps remain, then pour batter into a prepared 8x8 baking dish. Bake for 18-20 minutes or until slightly golden brown. Remove and let cool completely.

Once cool, cut into 8 pieces. For a delish treat, serve topped with organic ghee or honey/coconut nectar. 

Squash Fries 

• 1 (2 pound) butternut squash, acorn squash or other winter squash variety, halved and seeded
• Salt to taste
• Other Seasonings to Taste (be creative! Cinnamon is great for sweet, Cayenne Pepper for spicy)

Preheat the oven to 400 degrees F. Use a sharp knife to carefully cut away the peel from the squash. Cut the squash into sticks like French fries. Arrange squash pieces on a baking sheet and season with salt (also other seasonings if using). Bake for 20 minutes in the preheated oven, turning the fries over halfway through baking. Fries are done when they are starting to brown on the edges and become crispy. Delicious topped with "Game Day Chili" recipe found above.

Keep a winning spirit!

Football season should not be an excuse to skip out on your exercise and mindlessly eat (or drink). Do not focus solely on the food and alcohol. Instead, enjoy watching the games and spending time with family and friends. Remember that we are all human, if you do overindulge just get back on track the following day and don’t lose sight of your long-term health goals. No crazy cleanses or marathon cardio sessions necessary. You go "on and off" a "diet". Instead, make manageable, maintainable lifestyle changes will keep you in the game for the long run. Fitness and health are journeys in which there is no destination, we must remember to enjoy the ride!

Looking for professional guidance, nutrition and exercise programming or help with meal planning and prep? Check out keypotentialfitness.com or email me at lindseymwoodkey@yahoo.com.