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How to Make Your Super Bowl Sunday Super Healthy.

by Jenny Swisher on February 1, 2014

We’re less than 48 hours away from Super Bowl 2014, which means you’re starting to think about what you’re going to take to the neighbor’s party. Your grocery list may even be made, and your plan of making that Hormel chili/Velveeta dip is in full effect.

We’re here to tell you…

Please. Don’t.

Why not? Because you most likely made a commitment to yourself for 2014 that you would work toward becoming the healthiest version of yourself. Because you need us to tell you not to, because otherwise, your idea of getting that 30-minute workout in before the party will justify your decision. And, if all of these reasons fail, because Velveeta isn’t real cheese.

Trust us, there is a way to enjoy yourself, indulge in some food, and not feel like Gigantisaurus on Monday. Here are some tips to follow for Super Bowl Sunday:

* Take something healthy to share (see recipes below). If you already bought the Hormel and Velveeta, toss it in the garbage. Consider it rat poison and vow to never buy either one again.

* Exercise before you go. Getting your body moving is the best way to curb a voracious appetite, and the best way to boost metabolism. This is recommended every day, but certainly on Sedentary Super Bowl Sunday.

* You can have ALL the indulgences you want (buffalo wings, cheese cubes, brownies) so long as ALL of your indulgences fit onto ONE small appetizer plate (typically 7″).

* Limit yourself to one alcoholic beverage per half. Try drinking a beer or glass of wine, then a tall glass of water. Yeah, sounds boring, but hey, fitting in your pants on Monday isn’t boring.

* Encourage the party attendees to do the workout we’ve outlined below WITH you during the halftime show. Don’t worry, the breaks are perfectly timed for commercial watching.

***

So what could you make and take that would be easy, healthy, and would wow the guests? Voila. Our favorite Game Day recipes.

QuarterGuac

Guac

 

 

 

 

 

 

* 4 avocados (ripe)

* 2 limes

* 2 cloves garlic (finely chopped)

* 1/4 cup red onion (finely diced)

* 2 zucchinis (small)

* 1/2 cup cilantro (chopped)

* 1/2 tsp. chilies (dried)

* black pepper

* Himalayan salt

Mix ingredients into a delicious bowl of green dipping stuff.

Avocado Skins

AvocadoSkins

 

 

 

 

 

 

* 6 baking potatoes

* 1 Tbsp. canola oil

* 1 garlic clove (minced)

* 1/4 tsp. ground red pepper

* 6 oz. avocado (mashed)

* 3/4 cup chunky salsa

Cut potatoes lengthwise. In a small bowl, combine oil, garlic, and red pepper. Brush surfaces of potatoes with the oil mixture. On a charcoal grill, grill potatoes cut side down over open grill for 20 minutes, turning once halfway through. For gas grill, cook over medium heat cut side down on rack with cover closed. Scoop out half of the insides of each potato, leaving 1/2″ shell. Brush remainder of oil on shells, sprinkle with cheese (optional) and return to grill for 5 minutes until cheese is melted. Serve topped with mashed avocado, salsa, and a dash of parsley (optional).

Meatless Sloppy Joe Sliders

SloppyJoes

 

 

 

 

 

 

* 1 Tbsp. canola oil

* 1 medium onion

* 1/2 green pepper

* 1 celery stalk

*2 cloves of garlic (minced)

* 12 oz. package of meatless veggie crumbles (or crumbled tempeh)

* 1/4 cup ketchup

* 1 Tbsp. Worcestershire sauce

* 1/4 tsp. sea salt

* 1/4 tsp. black pepper

* 16 mini, whole grain hamburger buns

* pickle slices (optional)

Chop up onion, pepper, and celery. Place oil, onion, celery, sea salt, and pepper in a skillet and cook over medium high heat for 5 minutes. When the veggies get tender, add in the crumbles and cook 5 more minutes. While the veggies are cooking, combine Worcestershire sauce and ketchup in a small bowl and stir. Add sauce to the skillet mixture and simmer 8 minutes. Remove from heat, spoon onto buns, add pickles (optional), and serve.

Spicy Vegetarian Chili

vegetarian-chili

 

 

 

 

 

 

* 1 lb. eggplant (cut into 1″ cubes)

* olive oil

* 2 yellow onions (chopped)

* 3 cloves garlic (minced)

* 2 zucchini (chopped)

* 2 red bell peppers (cored, seeded, and diced)

* 1 1/2 jalapeno peppers (seeded and finely minced)

* 28 oz. plum tomatoes (Italian, including liquid)

* 1 Tbsp. ground cumin

* 1 1/2 Tbsp. chili powder

* 2 Tbsp. oregano

* 1 tsp. fennel seeds (optional)

* 1 1/2 cups white beans (cooked, drained, and rinsed)

* 1 1/2 cups kidney beans (cooked, drained, and rinsed)

* 3 Tbsp. lemon juice

* 1 tsp. sugar

* 1/3 cup fresh cilantro (chopped)

* Himalayan salt

* black pepper

Preheat oven to 350°F. Scatter eggplant cubes in a shallow roasting pan and slather with 2 tablespoons of olive oil. Cover the pan with aluminum foil and bake for about 30 minutes, stirring once during the cooking. Remove from the oven and set aside.

In a large pot, heat 3 tablespoons of olive oil on medium heat. Add the onions and cook until translucent, about 4 minutes. Add the garlic and cook 1 more minute. Add the red bell peppers, zucchini, and jalapeño chili peppers. Cook for 5 more minutes, stirring occasionally.

Add the tomatoes to the pot along with any liquid that may have been in the can (if using canned). Add oregano, cumin, and fennel seeds. Add chili powder to desired heat. Stir in the eggplant cubes (carefully as to not break them up), and simmer for 20 minutes over low heat.

Add the white beans and kidney beans, lemon zest, lemon juice, sugar, and chopped cilantro. Add salt and freshly ground pepper to taste. Simmer for 5 minutes.

***

Now, doesn’t that sound better? It not only sounds better, it’s better for you.

Now, on to the fun part.

The average Super Bowl halftime is 30 minutes, and of course, sprinkled through the musical performances are those incredible commercials that no one wants to miss. Which is why we’ve designed for you (and potentially your party guests) a halftime workout to get you out of your chair while Bruno Mars sings his heart out. We’ve tried our best to give you circuits based on song length (3-4 minutes), followed by 2 or so minutes of rest for commercial watching. All you have to do is 1) Be willing to be the guy or gal who suggests a workout at halftime (you could be kicked out of the party… just sayin’), and 2) Do your best!

Warm-Up

Start with a 30 second jog, followed by 30 second jumping jacks. Then, do alternating lunges (16 total), making sure to keep the knee tracking out over the toes. Then, go into some stretches. Side stretch, holding 15 seconds on each side. Forward fold, stretching out the hamstrings. Then a deep runner’s lunge on each side, relaxing the hip flexor forward.

COMMERCIAL BREAKSideTriRiseUP

Circuit 1 — Upper Body

1) Standard Push-Up — Do max reps here. To modify, drop the knees.

2) Sphinx Hold — Hold sphinx plank (or plank) 1 minute.

3) Side-Tri-Rise (see photo)

COMMERCIAL BREAK

 

Circuit 2 — Lower Body

1) Steam Engine — Hands lock behind the head. Torso twists as the knee rises high. Alternate for a total of 30 reps. (See photo.)

2) Wall Squat — Feet just wider than shoulder-width, back against the wall, knees at 90 degrees. Hold 1 minute.

3) Calf Raises — Feet parallel, lift onto the toes for a total of 25 times. Then, toes point out (heels in) and repeat, 25 times. Last, toes point in (pigeon-toed) and repeat, 25 times.

COMMERCIAL BREAK

SteamEngineGOOD

 

 

 

 

 

 

 

 

 

Circuit 3 — BURNOUT

1) Standard Push-Ups — Max reps, again.

2) Side Arm Balance — Lock the feet, arm lifts, tucks under the torso, then lifts. Alternate sides. Max reps. (See photo.)

3) Chair Salutation — Sit down into an imaginary chair, arms lifted alongside the ears. Hold 30-45 seconds.

4) Ski Abs — From plank, feet jump Right-Center-Left-Center for 30 seconds.

COMMERCIAL BREAK

SideArmBalanceSkiAbsGood

 

 

 

 

 

Cool-Down

Grab the foot and bend the knee into a quad stretch.

Inhale the arms all the way up, exhale all the way down, 5 times… nice and slow.

Side stretch (both sides).

Shoulder rolls (8 forward, 8 backward).

Ready for the real kicker? If you post a photo to our Facebook Wall (www.facebook.com/RevolutionXStudio) of you doing the workout and/or following the clean eating tips, we’ll mail YOU a prize reward.

The thing is, Super Bowl parties are super fun. It’s a time we can unwind, kick back and enjoy the game and some good company, and let ourselves go. We’re suggesting something crazy for you this year. Something all of your friends will likely laugh at and make fun of you for. Or will they? Maybe they’ll see someone inspired to make a change, and that will inspire them. Maybe you’ll be doing the Wall Squat together while Bruno whales out “Gorilla” (Does that song make anyone else feel awkward? No? Just me? OK then.)

Regardless, know this: YOU are worth more than a can of Hormel chili and Velveeta. You’re worth every penny of that living grocery cart. Who knows? Maybe Super Bowl Sunday will be a new Super start for you in 2014. That’s our hope.

Happy avocado peeling, everyone.

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