Chattanooga Personal Trainers
As a Personal Trainer in Chattanooga, Tennessee, I too enjoy tailgating parties at our home. Watching my favorite college team on Saturdays, (The VOLS) is a must for my family. Watching my favorite NFL team on Sunday after church is one of my family’s favorite past times, but this does not mean that I do not indulge myself, because I definitely do! Here are a few tips for those football parties to become a little healthier without sacrificing the fun!
1.) Go for Whole Wheat Buns or a Lettuce Wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.
2.) Hydrate: Drink at least 4-8 cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggered by dehydration.
3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for Water and drink all other beverages in moderation to leave more room for whole food choices that have more nutritional value and can better fill you up.
4.) Eat before the party: Whether it’s a protein shake or apple, try to eat something healthy and satisfying before party time. If you fast in preparation for the feast, you will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.
5.) Replace the White with Brown (Or Better Yet… Green!): Substituting whole grain alternatives in place of starches you serve at your party (e.g. chips, tortillas, breads, rice, pasta) will add more vitamins, minerals, and fiber to your diet. The higher fiber from the whole grains leads to a less negative impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).
6.) Focus on eating lean proteins, fruits, and veggies first. By filling up on these FIRST, you’ll avoid overeating the calorie-laden high carb and high fat snacks. Enjoy these later, in moderation, after you’ve filled up on the good stuff. These will serve as less of a temptation if you’re not looking at them with hungry eyes.
7.) Never eat directly out of the bag or community bowl. Instead, use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).
8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart-healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Although cheese is good for you in small amounts, it is very easy to overeat at parties, especially on top of chips and pizza.
9.) Focus on the Game: If your eyes are on the screen, your eyes aren’t on the food. You should have to go out of your way to get to the snack table. Keep food out of reach and it will be less of a temptation. Chat with your friends away from the kitchen. If it’s out of sight, it’s out of mind.
10.) Eat Slowly: Savor your food and take your time. This will allow your brain enough time to get the “I’m full” signal before you fill your plate with more.
Follow these tips for your next football party and you will notice a big difference in the way you look and feel!