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Game Plan For Super Bowl Sunday!

Here are eight winning strategies to help you score a winning touchdown and stay on track with your diet during Super Bowl Sunday.

Nashville, Ark. – Did you know that Super Bowl Sunday is the second largest day for U.S. food consumption, after Thanksgiving Day? Just as many people are well into their New Year’s resolutions to get healthy here comes the first obstacle to get in our way.

            To help you score a winning touchdown and stay on track here are eight winning strategies:

1.      Have a game plan. Plan a successful defense against food that is high in fat and calories:

  • Equip yourself – have plenty of lower-calorie drinks and munchies on hand. Vegetable trays, cheese and whole wheat crackers, fresh fruit are all good choices.
  • Position yourself away from the food table. Heaping platters of food within easy reach is too tempting.
  • 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. Compare the Nutrition Facts Label on foods for calories, fat and carbohydrates.
  • Eat food from a plate instead of the bag or box so you can control how much you are eating.

3.      Get in condition.

  • If you have not started an exercise plan, now is the time. Check out Walk Across Arkansas which begins in February. Lift weights at least twice a week. 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. Remember total calorie intake for the day is what counts.

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.
  • 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.”

I hope you have a wonderful time with your Super Bowl party. Remember, Howard County 4-H will be having a rib sale on Saturday, February 2 starting at 10:30. They will be set up at the Radio Station in Nashville. All proceeds go toward supporting Howard County 4-H Youth Educational Programs. You may reserve your order by calling the Extension Office at 870-845-7517 by Tuesday, January 28.

Recipe of the Week

            Need a quick dip recipe for Super Bowl Sunday? This dip is super-easy to make, tastes great and is nutritious. It makes a lot, so be sure you have a large crowd. It can also be served as a side dish. Consider using multi-grain chips for dippers.

Black Bean and Corn Salsa

1 (16 oz.) jar salsa

1 (15.5 oz.) can black beans, drained and rinsed

1 (15.5 oz.) can corn kernels, drained or 1 ½ cup frozen

1 (14.4 oz.) can chopped tomatoes, drained

2 Tablespoons lemon juice

¼ teaspoon garlic powder

2 Tablespoons chopped fresh cilantro or 1 teaspoon dried (I prefer fresh)

½ teaspoon ground cumin

            Combine all ingredients in a medium-size bowl. Cover and chill for 30 minutes before serving. Serve with chips or as a vegetarian side dish.

Nutrition Information Per Serving: 30 Calories, Total Fat 0g, Saturated Fat 0 g, Protein 1 g, Total Carbohydrate 6 g, Dietary Fiber 2 g, Sodium 240 mg.

By Jean Ince
County Extension Agent - Staff Chair
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Jean Ince
County Extension Agent - Staff Chair
U of A Division of Agriculture
Cooperative Extension Service
421 N. Main St, Nashville AR 71852
(870) 845-7517
jince@uada.edu

 

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