You don’t have to be a football fan to enjoy Super Bowl Sunday.  It’s a big day…especially for those of you in the Northeast where both teams are represented.   Super Bowl Parties are notorious for their food.  (What’s a Super Bowl Party if not a big spread?)

Like turkey on Thanksgiving  there are some foods that are just EXPECTED to be on the table today.  In fact it’s estimated that there will be 1.25 million pounds of hot wings consumed.  (What you just felt was the collective shudder of vegetarians and vegans everywhere.)

There will also be 9 million pizza deliveries.  (Tip well…the poor guy is missing the big game.) 

And 51.7 million cases of beer will be purchased in anticipation of tonight.

The good news?  The most common item found on the table on Super Bowl Sunday is a veggie platter.

The bad news?  It’s not enough to override the other choices. 

The average caloric intake from the party alone (not including other meals) is 1200.  This will include 50 grams of fat.

It’s no wonder that the sale of antacids is highest (up by 20%) on the Monday after Super Bowl.

Please consider opting for whole grain chips and crackers.  Choose hummus instead of dairy dips.  Make water easy to grab.  Guacamole and nuts are not low calorie foods but if you make the guacamole yourself and choose raw, unsalted cashews over a tin of mixed salted nuts you’ll be ahead of the game.

Football cupcakes are cute (overdone but cute) but a bowl of non dairy yogurt with fresh fruit and granola would be a welcome change.

It’s okay to indulge a little, and you should do that with no guilt.  But with a few healthy choices, good friends, and a few exciting plays, there’s no need to over indulge in order to have a good time.

The Total Health Makeover is a plan that enables you to live your life !!   It’s about TOTAL health and what’s healthier than sharing a meal with good friends?  Here are some tips to help you maintain a healthy lifestyle AND an active social calendar:

- Check out the restaurant’s menu on line and familiarize yourself with the dishes.

- Call ahead to ask about substitutions or to special order a vegetarian or vegan selection.  (This is surprisingly easy and especially helpful in banquet situations such as weddings and business functions.)

- Make no apologies.  Order what you want according to your own priorities.  It’s your life to live.

- In order to stay hydrated have two glasses of water for every alcoholic beverage.

- Ask for a take away container at the start of the meal.  Packing up half of an oversized serving will make you less tempted to finish it off .

- Check out the appetizers for healthy selections which, when paired with a salad, would be suitable as a meal.

- If there’s music hit the dance floor.  You’re not the only one there who hasn’t been professionally trained.  Move and have fun!

- Remember WHY you’re out.  You could always eat at home.  You’re there for the company so take your focus off the food and enjoy the conversation and the friendships.

If you absolutely MUST have the eggnog keep it to a very small serving.  A half a cup can be as many as 340 calories.  Better yet try a dairy free version at nearly half the calories and minus the dairy.  An even smarter choice..sparkling cider at 120 calories a flute. 

Nuts are a great healthy choice, (especially if they’re not loaded with salt and sugary coatings) but mindless nibbling can add up to 450 calories in a half cup of mixed nuts.   Try 1/2 cup raw mixed veggies at only 25 calories !  

Fruitcake packs a wallop at 324 calories a slice while a tangerine is only 40 calories.

We don’t want anyone getting hung up on numbers.  Some healthy food is highly caloric but they carry nutrition and flavor that you can’t get in any processed food.

  We’d much prefer you have the calories in an avocado than have the chemicals in a zero calorie diet drink.  This is about health, not numbers.  But it’s also about making wise choices and not heading down a path that will leave you discouraged when the new year begins. 

Yes you should indulge a little, but always try to balance it out with fresh whole foods. 

On January 2nd we’ll be starting the New Year getting BACK TO BASICS !

5 potatoes

2 onions

3 eggs

1 t. salt

1/4 t. pepper

1/4 to 3/4 cup flour

canola oil for frying

Grate peeled potatoes into a large bowl and cover with cold water while you finely chop the onions.  Drain potatoes well, and add remaining ingredients, using just enough flour to hold the pancakes together.

In a hot fry pan add enough oil to cover the bottom and just start up the side of the pan.  When oil is hot drop 1/4 cup of pancake mixture onto the hot oil and flatten with a spatula.  Fry on medium high heat for 1-2 minutes per side until golden brown.  Drain on paper towels. 

You’ll taste the first batch (yes you will) and can adjust the flame and the seasonings if necessary. 

Serve with applesauce. 

Entertaining tip:  Make some bite sized and freeze them for your next party.  They re-heat straight from the freezer and work well as an hor doeuvre, served with soy sour cream and caviar. 

- If you’re waiting for your kids in the school parking lot put down the book or the coffee, or whatever you use to pass the time, and get out of the car.  Take a walk on the track.  Marilu does this ALL THE TIME.  You don’t have to sit passively.  Get out and move.  You’ll also meet people and be a presence in your child’s world.

- Place some hand held weights in your office, near your television, and by your phone. 

- Resist the urge to delegate chores.  When the family is around it’s too easy to say “Take this to the mailbox for me” or have them run upstairs to find your reading glasses.  Make it a true “Do it yourself”. Get up from your chair and do it yourself.

- Involve others.  Suggest a walk after dinner if the weather is still mild in your area.  Instead of meeting for a lunch date, meet at a farmers market or a sporting event, someplace that will keep you on your feet.  Hiking with friends will not only save you the bar bill it can be very conducive to  cementing friendships when you’re being active together.

This list is meant as a jumping off point.  Visit us on the boards and add your own ideas.  Tell us what works for you in keeping up the momentum of your healthy lifestyle.

Whether you celebrate big, cozy, or not at all, we’re all facing the same office parties, endless cookie platters, increased traffic, long lines, family and social obligations. 

Learn how to sail through without compromising your health or your good humour.   Log on and enjoy some holiday planning with friends.

Enrollment in this class is automatic and included in your membership!

4 apples

1/4 cup raisins

1/4 teaspoon ground cinnamon

4 teaspoons Earth Balance margarine or 4 teaspoons apple cider

Preheat the oven to 350 F.

Cut the stem ot of each apple in a cone shape so that it can be replaced.  Core the apple, making sure not to go through the bottom.  Fill each apple with raisins, sprinkle with cinnamon, and top with a pat of margarine or sprinkle with apple cider.  Replace the top of each each apple and wrap in aluminum foil.  Bake for 45 to 50 minutes, or until the apples are tender.  Serve warm.

Follow these tips for full fun, with no compromises.

- Eat something before you go.  Even if you’re certain you can navigate the menu, having a little something before you head out will keep you from mindlessly nibbling on the bread, the chips, the appetizer for the table.

- Avoid appetizer samplers.  Research at the University of Pennsylvania has shown that when people order a sampler they consume 10% more calories than they do when ordering a single item. 

- Close the menu.  This is the “out of sight, out of mind” principle.  If you’re not looking at the pictures and the descriptions you’re less likely to be seduced away from your original plan.  If you lay out your guidelines in a polite way almost any establishment can accomodate your requests.  After all, this is what they do…feed people.  You’re not going to be their first customer with a special request. 

- Beware the broccoli.  Yes the broccoli.  Many restaurants will pair a side of steamed broccoli with a buttery, cheese laden entree.  The broccoli is a good choice but it’s not a “get out of jail free” card.  Be discerning about the pairings.

- Avoid anything with words like “indulgence” or “death by chocolate” in the name.  These are aimed at your weekend mindset. ” Tough week?  Indulge a little.  You deserve it.”  We’ve all felt that way but think about the great start you can have on Monday if you take good care of yourself all weekend. 

Bottom line for a great night out….Leave your inner brat at home!

Why not give lunches a twist?  Ditch the ham and cheese and skip that run to the corner store for a wrap.  You can make something more interesting and delicious by changing out a few ingredients.  Just be sure to label your lunch if you want it to still be waiting in the kitchen when you’re ready to eat!

- Make the outside tasty.  Choose a good quality whole grain bread, or a gluten free version if you need to.  Think about making your own bread.  Try naan bread, pita bread, or nori sheets for extra nutrition.

- Spread the goodness.  If you’re in a mayonnaise rut you can try Veganaise or Nayonnaise for a healthy change.  Or mix it with a little mustard or horseradish for extra flavor.  Try hummus instead of mayo.  It comes in many flavors and adds dimension to anything you’re having.

- Let the supporting players take the lead role.  If you use vegetables to dress up the meat why not give them a chance to shine on their own?  Try tomatoes with avocadoes, cucumbers and sprouts.  There won’t be room for much else, but there won’t be much need either.

- Go green in a whole new way.  Leave off the iceberg lettuce and try watercress which is nutrient dense, or arugula for a little kick.  Red leaf lettuce is delicious and pairs well with roasted peppers and portabellos.

-Get Fancy.  There’s nothing wrong with having finger sandwiches at your desk.  It will keep the fires stoked if you’re working those mini meals.  And having something that’s easier to divide into smaller meals will  keep you satiated all day.  Pinkies up!

Join in the discussion.  Post on the boards and tell us about your sandwich creations.  Pictures are a plus !

2 cups flour

1 and 1/2 teaspoons baking soda

1/2 teaspoon salt

zest of one whole orange

1/2 cup sucanat (plus 1/4 cup for tossing berries)

3/4 cup almond milk

1/4 cup fresh squezzed orange juice

1/3 cup canola oil

1 teaspoon vanilla extract

1 teaspoon white vinegar

1 cup fresh whole cranberries

1/2 cup chopped walnuts (optional..but highly recommended)

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Combine dry ingredients and zest

Combine sucanat, milk, O.J. oil, vanilla and vinegar

Add dry to wet and stir in cranberries that have been tossed with sucanat

Fill paper lined muffin tins 1/2 full.  Add crumb topping if desired.  (recipe follows)

Bake at 375 for 15 minutes

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Topping:

2/3 cup sucanat

2/3 cup flour

1/2 cup chopped walnuts

1/2 cup Earth Balance margarine

Mix all ingredients together until well blended