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FitYaf's healthy game-day & tailgating snacks

9/19/2013

1 Comment

 
Despite my days as drum major of my high school marching band and a dancer for a semi-professional football team, I'm not much of a fan of football.  I do, however, love any reason to get together with friends and family, so I've been known to put up with the actual game for social reasons.  Unfortunately, these gatherings tend to be accompanied by high-calorie food and drinks.  Below are some suggestions to turning around your tailgate and/or game-watching party.
FitYaf's healthy game-day & tailgating snacks
ahamodernliving.com

Grilled vegetables

You know that small window when grilling season and football season overlap? That is the perfect time to grill up some vegetables.  Try skewering them for easier handling (yes, skewering is a word, I looked it up).  Check out eatingwell.com for tips on how to grill veggies!
FitYaf's healthy game-day & tailgating snacks
bergen.com

Sweet potato salad

Replace your potato salad with this delicious sweet potato salad: mix together 2 cups  cooked sweet potatoes (cut into chunks), 1 medium apple (diced), ½ cup celery (diced), 1/4 cup  raisins, 1/4 cup chopped pistachios, ½-1 cup plain Greek yogurt.  Add seasoning to taste.
Picture
positivemed.com

Roasted pumpkin seeds

It's Fall (which I love), and it seems like every year there are more & more things to do with pumpkins.  But what do you do with the seeds?  Why not try roasting them with some garlic powder or your favorite seasoning?  They make a great snack and even better, did you know that just a quarter cup of toasted pumpkin seeds has 46% of your daily value of magnesium?  They are also  full of phytosterol, which are compounds that help reduce LDL cholesterol levels.
 
FitYaf's healthy game-day & tailgating snacks
hometownseeds.com

Edamame

You don't have to feel guilty about eating a whole bowl - edamame is high in protein (8 grams per ½ cup, PLUS 4 grams of fiber), making it an ideal choice for getting your daily protein. You can get them frozen in most grocery stores - just steam and toss with salt!
FitYaf's healthy game-day & tailgating snacks
glennys.com

Glenny's soy crisps

Forget the potato chips and Doritos - you can eat a half a bag of Glenny's Soy Crisps without guilt. You also get 5 grams of protein!  The are certainly crispy, but watch out for the sodium content - nearly triple that of ordinary potato chips, so maybe not the best choice for those watching their salt intake.
FitYaf's healthy game-day & tailgating snacks
popchips.com

Popchips

If soy crisps aren't your thing, go for all-natural Popchips.  They have no fake colors or preservatives and since they're popped, not fried, they have all of the flavor and less than half the fat of a fried chip. Plus they come in fun game-time flavors!
 
FitYaf's healthy game-day & tailgating snacks
thedish.restaurant.com

Guacamole

Next time you pick up a (baked) tortilla chip, go for the guacamole instead of the cheese dip. Unlike cheese dip, which is loaded with fat, sodium and artificial ingredients, guacamole is actually good for you!  Make your own fresh guacamole with avocados, tomatoes, minced onion, cilantro, lime juice and salt & pepper.  Add some Greek yogurt to make it creamy!
 
FitYaf's healthy game-day & tailgating snacks
sfappeal.com

Salted nuts

Although high in calories, nuts give you so much more bang for your buck than chips or pretzels in the "salty snack category", specifically pistachios.  Not only are pistachios a top pick for taste, but they're also packed with protein and fiber to keep you feeling fuller longer.  Plus, the shells offer a visual cue to help you eat less. In fact, people eat about 50% fewer in-shell pistachios compared with shelled pistachios and report feeling just as satisfied.
FitYaf's healthy game-day & tailgating snacks
carlagoldenwellness.com

Fruit salad

For those of you with a sweet tooth, fruit salad is a great choice!  Buy whatever is in season for the freshest fruit, cut it up and mix it together!  It's delicious and keeps you feeling full!
FitYaf's healthy game-day & tailgating snacks
perpetuallychic.com

Veggies and hummus

Skip the ranch dressing and dip your veggies in some hummus.  Made with low-fat, protein-packed chick peas, hummus is a healthy dip alternative.  Tribe Hummus is a great pick for its natural ingredients.  You can even go "all out" and serve up adorable veggie/hummus cups like the ladies at Perpetually Chic!

Healthy alternatives to fan favorites

Grilled buffalo "wings"

Swap wings for chicken tenders and you'll get more protein and fewer calories.  Serve them carrots and celery on the side too!  A tubful of takeout chicken wings can be up to 1,000 calories, but this guiltless version contains just over 200 calories.

Ultimate game-day chili

Winter's favorite companion never tasted so good!  You can save up to 100 calories a serving by switching to extra-lean ground beef. Your taste buds will never know the difference!

What's your favorite healthy game-day snack?
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4 ways to stay healthy on the 4th of July!

7/3/2013

1 Comment

 
What are your plans for tomorrow?  Chances are you're off from work, you can get some extra sleep & you have no excuse to miss your workout for the day.  These all sound like great ways to stick to your "get fit" plan, but then comes the 4th of July party - food, food and MORE food, & then some alcohol too!  Now there's no reason why you shouldn't indulge a little (remember the 90/10 rule), but you probably don't need to eat FIVE hot dogs, FOUR hamburgers, THREE scoops of potato salad, TWO bowls of ice cream & ONE helping of pasta salad (unless you're my husband - he has a hearty appetite).  So, I thought I'd put together a few tips to help you stay on track tomorrow (or at any holiday gathering).
4 ways to stay healthy on the 4th of July!
1. DON'T GO TO THE PARTY HUNGRY.

I know what you're thinking - I better starve myself ALL DAY, so that when I DO over-indulge, I won't be eating too much overall.  BUT, what will more likely happen is that you'll be so hungry once you show up to the party, you will wind up eating MORE overall.  Besides, if you're not spending all of your time eating at the party, you'll have more time to socialize and play games - that's what the party is all about, right?
Watermelon, feta & blueberry salad
2. BRING SOMETHING HEALTHY TO THE PARTY.

If your mama raised you well, she taught you never to come to a party empty-handed.  So, you're going to bring something anyway, right?  Why not make it something healthy?  This way, you know there will be at least one healthy option once you get there!  The 4th of July is a great holiday to get a little festive too - checkout the watermelon, feta, blueberry salad I brought to a party last year - healthy, delicious & festive - #winning!
3. KEEP A GLASS OF WATER IN YOU HANDS

Sometimes at parties, we eat not because we are hungry, but because we're looking for something to do with our hands or because the person we're talking to is eating.  Try keeping a glass of water in your hands - you're likely to go for a sip of water instead of putting the glass down to reach for something else.  This will not only keep you from eating when you're not hungry, but it will also help you meet your daily water intake requirements.  AND, if you live in the northeast like I do, it's supposed to be HOT tomorrow, so the water will help you stay cool!

4 ways to stay healthy on the 4th of July!
Picture
4. PICK ONE WAY TO INDULGE

Chances are that the desserts and alcohol are going to be the things that get you off track - tomorrow morning, before you leave your house, make a deal with yourself and pick one or the other.  If you're only having dessert (not alcohol) or if you're only drinking alcohol (but not having dessert), you're less likely derail your "get fit" plan.  And remember - it's just a choice for the day.  On July 5th - we're ALL getting back on track!
What's your favorite tip for staying healthy at parties?
1 Comment

    Jillian [FitYaf]

    fitness enthusiast.
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    To my readers, please note this website and blog is for educational and informational purposes only. For medical advice, dietary restrictions, and/or medical diagnosis, and before beginning any diet and/or exercise program, please consult a doctor or healthcare professional. 
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