MEDFORD, Ore. -- If you're celebrating the super bowl with a party, you're bound to be surrounded by all sorts of snacks. If you're still trying to lose those extra pounds from the holidays – doctors told NewsWatch12 it's best not to arrive at the party on an empty stomach.
Susan Albers, PSYD Cleveland Clinic, said, "Being overly hungry leaves you vulnerable for over-eating the next time that you eat. It's the number-one trigger of binges. Also, we tend to eat very quickly when we're overly hungry, and we lose track of when we become full."
Albers said the first step to managing snacking behavior is to remember snacking is not a meal. They recommend using the 'aim' approach. 'A' is for assessing your hunger – ask yourself, are you very hungry? Or just a little hungry? 'I' is for identifying what you want – do you want a treat? Or do you need a snack that's going to help increase your energy? And 'M' is for mindfulness – so sit down, savor your snack, and chew slowly to ensure you don't over eat.
"When your hunger knocks – answer. Too often, we wait, we become busy, we ignore it, we push our hunger signals away, and then we become overly hungry and 'hangry' throughout the day," Albers said.
Reports show it's also helpful to portion your snacks onto a plate or a bowl – instead of eating right out of the bag or box. This will help you enjoy your party snacks without feeling like you over did it when the game is over.
Rachel Andras, a health and wellness coach and the owner of Andras Wellness, joined NewsWatch12 in the studio to discuss healthy alternatives.
Andras said, "Instead of taking everything away, let's just add some healthier options."
She said adding alternatives like veggie trays with healthy dips like greek yogurt. Another example was nachos. Substitute the chips in your Superbowl nachos with sliced bell peppers and add the fixings on top of the peppers.
When asked how to prevent overeating, Andras said it's all about location.
"Once you're done with your main meal, maybe take the chips and things that aren't serving you well, into the kitchen," Andras said. "Maybe even send them home with your friends at the end of the day."
The latest topic Andras discussed was the importance of incorporating healthy movements into your day while watching the Superbowl. The day typically involves a lot of sitting.
"Create a routine, every time there's a commercial do some squats," she said. "Make it fun, but that will add a little structure into the movement because we do get into the habit of sitting back and relaxing."
Andras also said don't forget to drink water.
Andras shared these recipes with us to help you with your healthy alternatives this weekend:
Jalapeno Popper Chicken Dip 4 Servings
- 12 ounces cooked boneless, skinless chicken breasts, shredded (2 Leans)
- 3/4 cup Fage 2% plain Greek yogurt (1/2 Lean)
- 1/4 cup regular cream cheese (4 Healthy Fats)
- 5 slices turkey bacon cooked and crumbled (1/2 Lean)
- 3 ounces canned jalapenos, diced (3 Condiments)
- 1/2 tsp garlic powder (1 Condiment)
- 1/2 tsp onion powder (1 Condiment)
- 2 tbsp grated Parmesan cheese (2 Condiments)
- 1 cup shredded 2% sharp cheddar cheese, divided (1 Lean)
- Preheat oven to 375 degrees.
- Combine shredded chicken, yogurt and cream cheese in a medium sized bowl.
- Add crumbled turkey bacon, diced jalapenos, garlic powder, onion powder, Parmesan cheese and 1/2 cup cheddar cheese.
- Stir until everything is combined. Pour mixture into a baking dish.
- Top with remaining 1/2 cup shredded cheese.
- Bake for 20 minutes or until cheese has melted.
Healthy Ranch Dip
- 1 cup plain Greek yogurt
- Squeeze of lemon juice
- 1/2 teaspoon garlic powder
- Fresh herbs like parsley and dill
Combine and enjoy with veggies or whole grain chips.
Salsa Chicken for Taco party
- 2lbs Chicken (tenders or breast)
- 1.5 cup of salsa
For instant pot, hit the poultry button and shred after pressure has been released. In the crock pot, cook high for 4 hours.
Prep time: 10 minutes
Cook Time: 30 minutes
Yield: 4 servings
- 1 lb 94% lean ground beef But I love turkey burger!
- ½ cup chopped leeks
- 3 cups diced tomatoes
- ½ cup water
- 1 garlic clove, minced
- 1 tsp unsweetened cocoa powder
- 1 tsp Worcestershire sauce
- 1 tsp chili powder
- 1 tsp cinnamon
- 1 tsp ground cumin
- 1 bay leaf
- ¼ tsp ground allspice
- ½ tsp salt
- 1 spaghetti squash
- 1 cup reduced-fat, shredded cheddar cheese scallions for garnish (optional)
1. Heat a large pot over medium-high heat, and add the beef and leeks. Cook until beef is brown and fully cooked (internal temperature of 160° F) and leeks have softened.
2. Add the tomatoes, water, garlic, cocoa powder, and Worcestershire sauce along with the remaining herbs and spices. Mix well. Bring to a boil.
3. Reduce sauce to a simmer, cover, and cook for about 20 minutes or until thickened.
4. Meanwhile, prepare the spaghetti squash. Cut in half, and remove the seeds and stringy pulp. Place squash halves in a microwave-safe dish with ¼ to ½ cup water. Heat on high for 12 minutes or until fork tender. Allow to cool. With a fork, scrape out the flesh to make spaghetti-like strands. Set aside two cups, and save the remaining squash for another meal.
5. Remove the bay leaf from the chili, and mix in the spaghetti squash.
6. Sprinkle with cheese and garnish with scallions, if desired.