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Monday, March 26, 2012

10 Healthy Super Bowl Snacks And Recipes

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Looking to avoid the calorie rush that comes with traditional Super Bowl snack-a-thons? Stick to your fitness goals without sacrificing taste by trying these healthful snacks! Email More by Shannon Clark Feb 03, 2012

The Patriots and Giants are at war. They've deployed their troops to Lucas Oil Stadium, and the battle is about to begin. Super Bowl XLVI promises to be a pitched and brutal fight. Players will do whatever it takes to win; they'll sprint, tackle, bomb, shove, sack, pass and bull-rush into enemy territory, desperate to reach the other's end zone. The rest of us will tune in transfixed with snack plates on our laps and cheese-sauce on our lips. While the Patriots and Giants burn calories, those of us watching will be devouring them.

This year, if you're eager to avoid the usual Super Bowl snack-a-thon, there is hope! The following 10 alternatives will help you eat like the elite, stick to your New Year's resolution, and achieve your health and fitness goals. These recipes go big on taste, light on calories, and work with any Super Bowl spread.

1/Home-Made
Pizza

Rather than ordering a pizza loaded with greasy meat and fatty crust, prepare your own version at home! When you choose quality ingredients, you'll give your body a nice blend of healthy carbs, healthy fats, and lean protein.

Ingredients1 large whole wheat soft tortilla1/4 cup low-sodium tomato sauce10 shrimp, cooked 1 sliced chicken breast, pre-cooked2 cups diced vegetables of your choice (peppers, onions, mushrooms, tomatoes, spinach)2 oz. shredded low-fat mozzarella cheese DirectionsSmear the tomato sauce over the soft tortilla and then top with meat and veggies.Sprinkle over the cheese and then place in the oven at 350 degrees F for 5-10 minutes or until the tortilla looks crispy.Turn to broil for 1 minute or until cheese is melted and then serve. Nutrition InfoMakes 4 servings115 calories6.5 grams of carbs2.5 grams of fat15 grams of protein

Home-Made Pizza (17.7 KB) PDF2/Pita Chips
And Salsa

Rather than opting for high-fat nacho chips, bake your own pita chips and add salsa. Salsa is a low-calorie condiment that makes sticking to your diet a breeze.

Ingredients2 large whole wheat pita's 2 tbsp. olive oil Sea salt to taste 1 tsp. garlic salt 1 tsp. garlic powder DirectionsPreheat the oven to 350 degrees FBrush one side of each pita pocket with olive oil and then sprinkle with sea salt, garlic salt, and garlic powder.Slice the pitas into bite-sized pieces and then place in the oven on a non-stick tray for 15-20 minutes, or until lightly brown.Remove from the oven to cool for 15-20 minutes and then serve with your favorite salsa. Nutrition InfoMakes 6 servings97 calories11.5 grams of carbs5 grams of fat2.2 grams of protein

Pita Chips and Salsa (67.9 KB) PDF3/Fruit
With Dip

For those with a sweet tooth, skip the candy and opt for fruit with some home-made dip. This will provide an excellent dose of vitamin C, fiber, and even a little protein.

Ingredients1 cup sliced strawberries1 cup sliced apples1 cup sliced bananas1 cup fresh grapes1/2 cup low-sugar fruit flavored yogurt1 cup low-fat whipped topping DirectionsMix together the yogurt with whipped topping and serve with freshly sliced fruit. Nutrition InfoMakes 6 servings92.5 calories18.5 grams of carbs1.5 grams of fat1 grams of protein

Fruit With Dip (17.2 KB) PDF4/Turkey
Burgers

To lighten up the classic burger, dish up some mini turkey burgers. These burgers will be loaded with protein, lower in fat, and if you choose whole-wheat mini buns or English muffins, they'll provide a good amount of dietary fiber.

Ingredients2 pounds ground turkey meat1/4 cup raw oats1/8 cup finely diced onion1 egg white, beaten1 tbsp. chopped parsley1/2 tsp. minced garlicsprinkle of salt and pepper to taste4 whole wheat burger buns or English muffins DirectionsCombine the ground turkey, oats, onion, egg white and spices in a large bowl until well mixed.Form into 8 patties and then cook on the grill or in a skillet over medium heat for 5-6 minutes per side or until brown. Serve with whole wheat burger buns smeared with a little mustard and topped with a tomato and spinach leaf. Nutrition InfoMakes 4 servings243 calories29 grams of carbs5 grams of fat29 grams of protein

Turkey Burgers (17.8 KB) PDF5/Spicy
Popcorn

Heat things up on game day with this delicious, spicy popcorn.

Ingredients2 tbsp. olive oil1/2 tbsp. Worcestershire sauce10 cups popped popcorn 1 tsp. paprika1 tsp. pepper1/2 tsp. salt1/2 tsp. garlic powder1/2 tsp. onion powder1/8 tsp. cayenne pepperDirectionsCombine the olive oil, Worcestershire sauce, and spices in a bowl.Drizzle over popcorn and place in the oven at 350 degrees F for about 15 minutes.Stir occasionally throughout cooking time and then serve. Nutrition InfoMakes 10 servings54 calories6.2 grams of carbs3 grams of fat1 grams of protein

Spicy Popcorn (17.5 KB) PDF6/Lemon
Chicken Wings

If you can't give up your chicken wings, this healthier variety will serve you well. The unique lemon taste offers an alternative to traditional BBQ or teriyaki chicken wings.

Ingredients1/2 cup chicken broth1/4 cup fresh lemon juice3 tbsp. Splenda 1 tbsp. olive oil1 tsp. salt 1 tsp. dill 1/4 tsp. freshly ground black pepper2 pounds of chicken wingsDirectionsCombine the chicken broth, lemon juice, Splenda, olive oil, salt, pepper, as well as dill in a large bag.Place the chicken wings in the bag and shake to fully coat.Place in the fridge and let marinate for about 2 hours or overnight.Once finished, place on a large non-stick baking tray and bake in a pre-heated oven at 400 degrees for about 60-80 minutes or until lightly brown. Remove and serve. Nutrition InfoMakes 8 servings155 calories0 grams of carbs11 grams of fat14 grams of protein

Lemon Cicken Wings (17.8 KB) PDF7/Kale
Chips

Kale chips are low in calories, high in vitamin A and C, and rich in iron and calcium, making these a nutritional all-star. Serve them with your favorite variety of salsa and you'll be all set.

Ingredients10 leaves kale1 tbsp. olive oil Sea salt to tasteOnion powder to taste (if desired) DirectionsBegin by heating the oven to 275 degrees Fahrenheit.Rinse the kale leaves until clean and then toss in a bowl with the olive oil.Sprinkle over the salt and onion powder and then place on a non-stick baking sheet. Bake for 30 minutes or until they're crispy and then remove and allow to cool on a paper towel. Nutrition InfoMakes 2 servings117 calories11.4 grams of carbs7.5 grams of fat3.8 grams of protein

Kale Chips (71.5 KB) PDF8/Raw Veggies
With Ranch Dip

For those who just can't get enough ranch dip, this healthier alternative to chips and dip is sure to please. As an added bonus, the dip itself is loaded with muscle-building protein.

Ingredients1 cup sliced cucumbers1 cup sliced celery1 cup broccoli florets1 cup cauliflower1 cup baby carrots1 tsp. crushed garlic1/2 bunch chives, sliced1 tsp. parsley6 oz. Greek yogurt1 tbsp. lemon juice1/4 cup fat-free sour cream DirectionsCombine together the garlic, chives, parsley, Greek yogurt, lemon juice, and fat free sour cream.Serve with a tray of fresh vegetables. Nutrition InfoMakes 5 servings66 calories9.6 grams of carbs0 grams of fat5.5 grams of protein

Raw Veggies with Ranch Dip (17.5 KB) PDF 9/Garlic
Shrimp Skewers

Rather than turning to high-fat sausage for your protein fix, skewer some shrimp. They work excellent as finger food and will look great when laid out on a plate with some fresh herbs alongside.

Ingredients1 tsp. pureed garlic2 tbsp. olive oil1 tsp. chopped parsley 1 tsp. lemon juice15 jumbo shrimp, peeled DirectionsIn a bowl, mix together the olive oil, garlic, chopped parsley, and lemon juice.Add shrimp to the bowl and toss to coat. Allow to sit in the fridge for one hour or longer to marinate. Once marinated, place 4-5 shrimp on 3-4 skewers and then place on the grill, cooking for 3-5 minutes or until shrimp is no longer pink inside.Turn frequently to prevent burning. Nutrition InfoMakes 3 servings120 calories0 grams of carbs9.8 grams of fat7.8 grams of protein

Garlic Shrimp Skewers (17.6 KB) PDF10/Trail
Mix

For those who need finger food to snack on during the game, this mix will do the trick. High in healthy fats, it will keep your appetite under control.

Ingredients2 oz. cashews1/2 cup roasted almonds2 oz. peanuts1/2 cup dried cranberries (or fruit mixture)1/4 cup sunflower seeds1 cup whole wheat shredded cereal squares4 tbsp. olive oil1 tsp. garlic powder1 tsp. onion salt1/2 tbsp. Worcestershire sauce1/2 tsp. cayenne pepper DirectionsMix together the olive oil, spices, Worcestershire sauce, and cayenne pepper in a bowl.In another bowl, combine the nuts, seeds, fruit, and shredded wheat squares.Drizzle the dressing mixture over and toss to coat. Nutrition InfoMakes 10 servings179 calories12 grams of carbs13.9 grams of fat4.2 grams of protein

Trail Mix (17.7 KB) PDF

Related Articles Recipe Of The Week: Protein Shake Recipes. Nutritional Tips For Beginners! Monica Brant's Approach To Dieting! View All Recipe Articles About The Author Shannon Clark VIEW AUTHOR PAGE I'm currently going into my 4th year of the Bachelor of Education Program, specializing in sport performance at the University of Alberta.

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Super Bowl Feast: 10 Plays To Defend Your Transformation Diet

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You WILL face temptation on Super Bowl Sunday. You’ll confront anti-transformation food and drink, but you can defend against fat-filled aggression with these 10 power plays! Email More by Dustin Lapray Feb 03, 2012

It's 2012, Super Bowl XLVI, and we have another stellar matchup in the NFL's ultimate game. The New England Patriots face the New York Giants in a rematch of Super Bowl XLII (2007), perhaps the most exciting championship game in league history, won by Eli Manning, David Tyree and Plaxico Burress in the final seconds.

While the Giants and Patriots fight for every inch on the field, viewers will fight a battle against horrid nutrition commonplace at "Spread" parties around the globe. Horrid means delicious; delicious means non-nutritious. Expect a tough offense on the buffet table.

The O-Line

Here pal, try a bowl of melted queso with refried beans and hamburger. How about a 24-foot sub sandwich with mayo and processed meat stacked on enriched breads? Fill your plate with hot wings and barbecue-sauced ribs, with ranch dipping sauce and celery sticks (not for nutrition, but to alleviate the heat from Uncle Ed's famous/secret recipe).

Did the oven break? No worries, order six large pizzas, jalapeno poppers, pigs-in-a-blanket, guacamole in a bowl so deep your forearm goes green, a cheese and sausage tray inspired by Salvador Dali, smoked alligator served from its dead jaws, quesadillas with sour cream, a cake and candy conglomeration built in vague replication of Lucas Oil Stadium, and on and on, in and out.

Don't forget the drinks! Super Bowl parties are notoriously inebriated. Sometimes it's a case of beer, or a bottle of sour mash. Some fans even pair wine to match their feasts.

All this will be displayed before and during the game, probably on an open table with no rules of etiquette (except for double-dippers!). You can just walk up, fill your plate and break the vow you swore at the birth of the New Year.

Your Defensive Strategy

The best solution to this conundrum is to refrain. Don't eat it, and you can't regret it. Temptation and hunger get the best of us, however and if you must be trapped beside a buffet for 5 hours, you might as well do it healthy.

If you are the host, oh boy can you be sneaky! You can infuse healthy recipes into the equation and trick your guests into thinking they have indulged. If you are a guest, bring a dish that fits into your diet and eat that while avoiding the rest.

Run the skinny post and keep your own end tight with these 10 pointers.

1/Don't Get
Drunk

Moderation is important to any diet, but even moderate drinkers will still ingest spirits' empty calories. Each beer, cocktail or glass of wine adds to your caloric intake. It's best to avoid alcohol altogether.

If you need a drink that's OK, just don't go on a binge, feed you face and regret it Monday morning (if you remember).

2/Use Skinless
Chicken

It's both the skin (made of fatty tissues) and the stuff we plaster across it that boosts fat and calories. We batter and bread, coat and marinate chicken to the point that you can barely taste its original flavor.

Remove the skin before you eat it. Or, even better: use the boneless, skinless chicken breasts you cook with all week long and add some hot sauce.

3/Avoid
Cheesy Lines

Football clichés prevail in couch convo, but your cousin Jerry isn't the cheesiest in the room. That title goes to the cheese dip, fried cheese, cheeseburgers, cheese poppers, cheese and crackers, cheese balls, cheese doodles and Cheetos!

Some cheese is OK, but if you stake a claim in front of the fondue, your diet will break like the hearts of the Buffalo Bills.

4/If It's Your Goal...
Get Huge!

The buffet table can be a blessing in disguise. The party will undoubtedly have more meat than an offensive line.

Avoid the dips and sauces, but roast beef, turkey, chicken and steak are fine. Good food builds good muscle.

5/Bring Your
Own Food

You do this every day anyway. Your meals are sacred, so why leave a whole Sunday night open to failure? Bring your cooler and containers and take care of your own.

If people give you guff about chicken and rice, just tackle them through a screen door. You've been squatting, so get low, extend with the hands, and drive your hips. If you need pointers, try actually watching the game for a few minutes.

NFL Combine Trainer Want to really get in the game? Check out the Bodybuilding.com NFL Combine Trainer. If you do overeat on Super Bowl Sunday, Pete Bommarito will happily burn the extra calories from your frame.

6/Vegetables
Are Fabulous

Odds are someone will bring a simple deli tray with carrots, broccoli and some ranch dip. Don't limit vegetables to simple staples! Add peppers and cabbage, or green onions, lettuce varieties, onions and more.

Open your mind to vegetables, the best of all finger foods, and you won't come up short like poor Kevin Dyson.

7/Ditch
Dessert

You may allow yourself a cheat meal, but don't do it today. Save that for a controlled environment with the specific cheat meal you have chosen prior.

If you allow yourself one cheat when a dozen are available, you may give in, give up, and get fat again. Why not bring your cheat dessert with you? Then, when the cravings strike, you'll be ready... and you can share!

3 Low-Carb Desserts Need some ideas for a dessert to bring? Shannon Clark has got you covered with low-carb treats and clean delights.
8/Get In
Their Grill

A double bacon cheeseburger is not a cheat meal, it's a fast-track for a luncheon with Al Davis. Those polish sausages… well, you know. Bust out your chicken breasts and show them what clean eating can taste like!

9/Consider The
Condiments

Watch deviled eggs, loaded with mayo and salts. Sugar is everywhere on the condiment shelf: ketchup, barbecue sauce, dressings, etc. If you won't put it on your lunch at home, why plaster it now?

10/No
Bread-Winners

If you are on a carb-depletion plan, then eat lunch without the bun, without the crackers, without the lasagna aunt Edna makes every year.

Be careful what you say and how you decline taste tests. You can hurt feelings with a denial. Be kind, respectful and firm.

Touchdown

You are on a diet, not in prison. There is no reason to stay home when all your friends are gathered for commercial-fed laughter and the most popular event on television. Your diet should limit your food intake, not your fun intake.

Do not closet yourself from the world. Get out and live. This is the biggest game of the year. Don't turn it into your biggest feast of the year and you'll do just fine.

Related Articles Anthony Catanzaro's Professional Bodybuilding Advice Main Page! Burn 15,640 Calories Without Lifting A Single Weight! 6 Sweet Secrets To Stay Slim! View All Eating Tips Articles About The Author Dustin Lapray VIEW AUTHOR PAGE Dustin has an extensive background in writing and editing and is an integral part of the process as Bodybuilding.com takes its content to a new level!

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Power Plants: Feast On These Vitamin-Dense, Cancer-Fighting Veggies

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Although they might not suit your palate, cruciferous vegetables are one of the best things you can include in your diet. Email More by Dr. Sara Solomon P.T., DMD Feb 01, 2012

Ah, the dreaded pile of broccoli. There it sits on your plate, daring you to eat it. As you ponder stabbing your fork into the smallest floret, you can still hear your mother: "I don't care how they taste. Eat them because they're good for you!"

Well, Mom was right. Introducing The Cruciferous Family, whose members include broccoli, cauliflower, brussel sprouts, turnips and kale. All are loaded with phytochemicals, vitamins, minerals, and fiber - all of which help prevent chronic illnesses including type 2 diabetes, cardiovascular disease and even cancer!

Powerful Pals

Skeptical veggies could harbor such power? Researchers at the Fred Hutchison Cancer Research Center discovered that men 40 to 64 who ate 3 or more ½-cup servings of cruciferous vegetables a week were 41% less likely to develop prostate cancer.

Furthermore, cruciferous veggies are full of antioxidants (beta-carotene and sulforaphane), fiber, vitamins and minerals. They also contain isothiocyanate -- which stimulates the body to break down cancer-causing carcinogens - and indole-3-carbidol (I3C), which may prevent breast, ovarian and prostate cancers.

Because of their high antioxidant content, cruciferous veggies may help protect against cancer by reducing oxidative stress. Oxidative stress refers to the overload of harmful free-radicals in the body. In a study funded by the National Cancer Institute, it was found that oxidative stress in the subjects' bodies dropped 22% during the period when they were eating 1 to 2 cups of cruciferous vegetables a day.

Cooking Cruciferous

It should be noted that frequent consumption of insufficiently cooked cruciferous vegetables can lead to goiter (enlargement of the thyroid gland). Raw cruciferous vegetables contain goitrogens, which interfere with thyroid hormone formation. This results in an over-secretion of thyroid-stimulating hormone (TSH) due to low thyroid hormone levels and an enlarged thyroid gland.

Always cook your cruciferous vegetables, but take care not to overcook them. Why? Cruciferous vegetables contain phytochemicals called glucosinolates. Once consumed, glucosinolates are converted into isothiocyanates and indoles, which possess anti-cancer, antioxidant and anti-inflammatory effects.

The heat from overcooking will destroy the enzyme myrosinase, so overcooking your cruciferous vegetables will reduce their disease-fighting potential. Bottom line: Do not overcook your cruciferous crunchies. Lightly steaming them will suffice.

Another reason not to overcook cruciferous vegetables is, well, the smell! Overcooking cruciferous veggies can produce a strong, unappealing sulfurous odor. Instead of cooking your cruciferous to a crisp, the trick is to create recipes that suit your taste-buds. Include veggies in your soups and salads, as side dishes, or use them in a morning omelet!

Family Dynamics

Meeting the family is like seeing the forest; now it's time to look at the trees.

1/ Brother
Broccoli

This cruciferous veg contains more calcium than a glass of milk. Not only does 1 cup of broccoli provide you with the recommended dietary allowance of immune-supportive vitamin C, it also contains high levels of folic acid, calcium, vitamin K and B6, potassium, lutein and vitamin A (beta-carotene).

Calcium and vitamin K are important for bone health and the prevention of osteoporosis. The carotenoid lutein helps prevent macular degeneration, cataracts, and may also reduce the risk of atherosclerosis, heart attack and stroke.

Broccoli is also high in fiber, which prevents constipation, helps maintain low blood sugar levels and curbs overeating. Broccoli is also rich in a flavonoid called kaempferol, which provides the body with anti-inflammatory benefits.

Broccoli contains glucoraphanin, which the body processes into an anti-cancer compound called sulforaphane. Sulforaphane rids the body of a bacterium called H. pylori that is known to increase the risk of stomach cancer.

Lastly, broccoli contains indole-3-carbinol, which is an antioxidant and an anti-carcinogen that might hinder the growth of breast, cervical and prostate cancers. According to a study by researchers at the UCLA Medical Center in California, men and women aged 50 to 74 years who ate broccoli regularly were 50% less likely to develop colorectal cancer than those who did not eat any broccoli.

In order to reap the cholesterol-lowering effects of broccoli, remember to cook it by steaming. Be sure to include broccoli in your diet on a regular basis (at least 2-3 times per week)!

2/ Baby
Brussels

Did you know that Brussels sprouts contain nearly 50% more vitamin C than an orange? Not only do Brussels sprouts provide an excellent source of vitamin C, they also contain folate, fiber, vitamins A and K, indoles and lutein.

Folate helps prevent neural tube defects in unborn children, indoles are known for their cancer fighting properties and lutein aids eyesight.

Jean-Claude Van Damme will always be the "Muscles from Brussels," but these little sprouts still pack a strong punch!

3/ Kid Sister
Kale

Kale is known for its antioxidant, anti-inflammatory and anti-cancer properties. It is a leafy green vegetable loaded with vitamins A (beta-carotene), C, E and K, calcium, and the phytochemicals lutein and zeaxanthin, which help protect the eye (retina and lens) from oxidative damage.

In fact, studies are linking higher lutein intakes with a lower risk of cataract formation and macular degeneration.

4/ Cousin
Cauliflower

Cauliflower is a good source of fiber, vitamin C and folate. In addition to its cancer-fighting phytochemicals, it also supplies vitamin A, calcium, selenium, and potassium.

5/ Big Momma
Bok

Bok Choy is a great source of vitamins A, C and K, calcium and folate. Eating bok choy raw will preserve its cancer-fighting compounds; cooking it will improve the absorption of it carotenoids.

Maximize bok choy's health benefits by eating it raw some days and lightly cooking it on other days.

6/ Crazy Aunt
Cabbage

Cabbage is loaded with vitamins A, C and K, plus glutamine, which is an amino acid with anti-inflammatory properties. In medieval times, cabbage was referred to as the "drug of the poor."

Cabbage is known for its anti-cancer properties and studies have suggested that people who eat large amounts of cabbage have low rates of colon cancer.

Cruciferous Corral

Now that you've met the family, start eating them regularly! Yes, this sounds terrifying, but the health benefits should outweigh any discomfort from eating "Brother Broccoli." Since variety is the spice of life, be sure to incorporate myriad cruciferous veggies into your diet.

Other options include rutabaga, turnips, arugula, horseradish, radish, mustard greens and watercress.

References:www.cruciferousvegetablesdiet.comhttp://cruciferous.net/http://www.fhcrc.org/about/ne/news/2000/01/4/Veggiesprostate.htmlhttp://www.besthealthmag.ca/eat-well/healthy-eating/8-cruciferous-vegetables-and-how-to-love-them http://www.webmd.com/food-recipes/features/super-veggies-cruciferous-vegetables