This weekend is Superbowl weekend and whether you are a big football fan or not, Sunday brings parties, food, and lots of fun. I do love football. Growing up it was just my sister and I in our home and our Dad LOVED everything about Sports. As a little girl, he taught me all about the game. I have so many memories of spending time with him watching and going to all kinds of sporting events. Football, basketball, the race track, golf, you name it. He would laugh that I never really followed the "odds" and always went with the team with the better story or picked the race horse whose name had a hidden meaning to me to win. My parents threw amazing Superbowl parties and I will always remember the craziness, the fun, the excitement, and of course great food. Unfortunately, these FUN foods don't always jump out as HEALTHY. .
Now I truly come from the background that EVERYONE needs ONE cheat day each week. Not over the top crazy, but a fun day is a great opportunity to trick the body so it doesn't catch on that you are dieting and it is a great way to allow yourself something extra yummy so as not to feel deprived. It also allows you to have something to plan and look forward to. Now the next idea I am going to mention is one to evaluate on an individual basis. You may not agree with this, your trainer or fitness professional may say, "No way" but I am going to put it out there. A year ago when I was working with a trainer I had a bad day. In the midst of that day, I ate some very yummy things that I shouldn't have. I came the next morning to work out and felt just awful. I showed him my food journal and he gasped. As we talked I laughed and said that it was like a wild night of partying. You know those nights when you were young and it was a crazy night, too much fun, too much to drink, and when you woke, you said to yourself, "I am not doing that again?" For the next month, the thought of a drink made your stomach turn? That is how I felt from that one crazy splurge day and was not interested in all the "fun foods" for at least a couple of weeks. He thought I was crazy, but sure enough one week later he came in to train me feeling under the weather so to speak from a crazy night out. He laughed and said, "I am done with that for awhile." Well there actually is some truth to a crazy splurge day once a week. When you drastically spike your caloric intake there is evidence that it can actually boost your metabolism. When you eat healthy six days a week, your leptin levels lower and cause your metabolism to slow also increasing your hunger. If you have a cheat day with increased levels of carbohydrates and fats, it will increase leptin levels and cause a boost to the metabolism. Now I am not saying to go out once a week and enjoy a 4000 calorie day by any means, but I am saying that with a regular healthy diet and regular exercise, you can enjoy a day and not harm yourself. Only you know your body best. I do believe myself in a fun day theory. With that being said, some may choose Superbowl Sunday as their cheat day, but you can enjoy the day with some healthier options. I have a couple that I would love to share.
Wishing you all a Healthy and Happy Day!
Chicken Buffalo Dip... on the lighter side...
4 oz. light or fat free cream cheese (softened)
1 cup fat free ranch salad dressing
1/2 cup franks red hot sauce
2 cups shredded chicken ( fresh or from the can )
1 cup shredded fat free sharp or regular cheddar cheese.
In a small sauce pan, heat the cream cheese, ranch dressing, and franks red hot sauce until smooth. Add chicken and stir. Add cheddar cheese until warm and smooth. Transfer to small crock pot and serve warm. Enjoy this dip with cut celery, carrots, and cucumbers. You can also use pita chips or bake your own corn tortilla chips by breaking up corn tortillas and lying them on a baking sheet. Bake them at 300 until crispy and browned.
Yummy Chili
1 pound ground round or ground turkey
1 cup chopped onion
1/2 cup chopped green bell pepper
1/4 cup dry red wine or water
1 tablespoon chili powder
1 teaspoon sugar or stevia
1 teaspoon ground cumin
1/4 teaspoon salt
1 garlic clove, minced
1 (15 oz. can) of black beans, or kidney beans undrained
1 can (14 to 15 oz can) Mexican style stewed tomatoes with jalapeno peppers and spices, undrained
1 to 2 oz. reduced fat shredded cheese.
Cook beef or ground turkey in skillet with cooking spray until browned. Add onion and the next 7 ingredients, cooking until tender. Take mixture and put into your crock pot. Add the beans and add the tomatoes. Cover your crock pot and allow to sit for 4 hours. Top your chili with reduced fat cheese.
Mexican Tortilla Bites
4 fat free flour tortillas, cut into quarters
1 medium onion, grated
1 (15 oz ) can black beans, drained
1 (8 oz ) jar chunky salsa, your favorite, we enjoy a green chili salsa
Optional... we add a spoonful of pre-prepared seasoned ground turkey
Preheat your oven to 350 degrees. Spray 16 muffin cups with non stick cooking spray. Fit 1 quartered tortilla in each muffin cup. Layer your onion, black beans, and salsa in the muffin cups. Bake for 8 to 10 minutes. Garnish with a pinch of reduced fat shredded cheese right out of the oven and allow to melt on top.
We enjoy adding a small spoonful of ground turkey prepared with garlic salt and oregano. We cook the meat ahead of time and add to the layer. It gives it a true taco feel and adds in extra protein.
Healthy Ribs.... (at only 400 calories per serving instead of over 2000 calories)_
from Eat This
2 racks baby back ribs
1 bottle (2-liter) Dr. Pepper
Salt and black pepper
1 Tbsp chili powder
1 cup water
1/2 Tbsp canola or vegetable oil
1/2 onion, minced
1 clove garlic, minced
1/2 cup ketchup
2 Tbsp Worcestershire sauce
2 Tbsp apple cider vinegar
1/8 tsp cayenne pepper
How to Make It:
*Place the ribs in a baking dish large enough to hold them comfortably.
Pour in enough soda to cover, saving at least 1/2 cup for the barbecue
sauce. Add 1/4 cup salt and soak for at least 2 hours or overnight in
the refrigerator.
*Preheat the oven to 350F. Remove the ribs from the liquid and pat
dry; discard the liquid. Sprinkle the ribs with the chili powder and
return to the baking dish. Add the water and cover tightly with foil.
Bake for 2 hours, until the meat is tender and nearly falling off the
bone.
*While the ribs are in the oven, make the barbecue sauce. Heat the
oil in a medium saucepan over medium heat. Saute the onion and garlic
until soft and fragrant, then add the ketchup, Worcestershire, vinegar,
cayenne, and the reserved 1/2 cup soda. Simmer for 15 to 20 minutes,
until the sauce thickens.
*Heat a grill until hot. Brush the ribs with barbecue sauce and grill
for 10 to 15 minutes, rib side down, on a cooler part of the grates.
Flip over and cook on the other side until lightly charred and smoky.
Remove from the grill, brush with more sauce, and serve.
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