10 Healthy Super Bowl Snack And Recipe Ideas

The 49ers and Ravens are at war. They've deployed their troops to New Orleans, and the battle is about to begin. Super Bowl XLVII promises to be a pitched and brutal fight. Players will do whatever it takes to win; they'll sprint, tackle, bomb, shove, sack, pass and bull-rush into enemy territory, desperate to reach the other's end zone. The rest of us will tune in transfixed with snack plates on our laps and cheese-sauce on our lips. While the Patriots and Giants burn calories, those of us watching will be devouring them.

This year, if you're eager to avoid the usual Super Bowl snack-a-thon, there is hope! The following 10 alternatives will help you eat like the elite, stick to your New Year's resolution, and achieve your health and fitness goals. These recipes go big on taste, light on calories, and work with any Super Bowl spread.

1/

Home-Made
Pizza

Rather than ordering a pizza loaded with greasy meat and fatty crust, prepare your own version at home! When you choose quality ingredients, you'll give your body a nice blend of healthy carbs, healthy fats, and lean protein.

Ingredients

• 1 large whole wheat soft tortilla
• 1/4 cup low-sodium tomato sauce
• 10 shrimp, cooked
• 1 sliced chicken breast, pre-cooked
• 2 cups diced vegetables of your choice (peppers, onions, mushrooms, tomatoes, spinach)
• 2 oz. shredded low-fat mozzarella cheese

Directions

1. Smear the tomato sauce over the soft tortilla and then top with meat and veggies.
2. Sprinkle over the cheese and then place in the oven at 350 degrees F for 5-10 minutes or until the tortilla looks crispy.
3. Turn to broil for 1 minute or until cheese is melted and then serve.

Nutrition Info

• Makes 4 servings
• 115 calories
• 6.5 grams of carbs
• 2.5 grams of fat
• 15 grams of protein

2/

Pita Chips
And Salsa

Rather than opting for high-fat nacho chips, bake your own pita chips and add salsa. Salsa is a low-calorie condiment that makes sticking to your diet a breeze.

Ingredients

• 2 large whole wheat pita's
• 2 tbsp. olive oil
• Sea salt to taste
• 1 tsp. garlic salt
• 1 tsp. garlic powder

Directions

1. Preheat the oven to 350 degrees F
2. Brush one side of each pita pocket with olive oil and then sprinkle with sea salt, garlic salt, and garlic powder.
3. Slice the pitas into bite-sized pieces and then place in the oven on a non-stick tray for 15-20 minutes, or until lightly brown.
4. Remove from the oven to cool for 15-20 minutes and then serve with your favorite salsa.

Nutrition Info

• Makes 6 servings
• 97 calories
• 11.5 grams of carbs
• 5 grams of fat
• 2.2 grams of protein

3/

Fruit
With Dip

For those with a sweet tooth, skip the candy and opt for fruit with some home-made dip. This will provide an excellent dose of vitamin C, fiber, and even a little protein.

Ingredients

• 1 cup sliced strawberries
• 1 cup sliced apples
• 1 cup sliced bananas
• 1 cup fresh grapes
• 1/2 cup low-sugar fruit flavored yogurt
• 1 cup low-fat whipped topping

Directions

1. Mix together the yogurt with whipped topping and serve with freshly sliced fruit.

Nutrition Info

• Makes 6 servings
• 92.5 calories
• 18.5 grams of carbs
• 1.5 grams of fat
• 1 grams of protein

4/

Turkey
Burgers

To lighten up the classic burger, dish up some mini turkey burgers. These burgers will be loaded with protein, lower in fat, and if you choose whole-wheat mini buns or English muffins, they'll provide a good amount of dietary fiber.

Ingredients

• 2 pounds ground turkey meat
• 1/4 cup raw oats
• 1/8 cup finely diced onion
• 1 egg white, beaten
• 1 tbsp. chopped parsley
• 1/2 tsp. minced garlic
• sprinkle of salt and pepper to taste
• 4 whole wheat burger buns or English muffins

Directions

1. Combine the ground turkey, oats, onion, egg white and spices in a large bowl until well mixed.
2. Form into 8 patties and then cook on the grill or in a skillet over medium heat for 5-6 minutes per side or until brown.
3. Serve with whole wheat burger buns smeared with a little mustard and topped with a tomato and spinach leaf.

Nutrition Info

• Makes 4 servings
• 243 calories
• 29 grams of carbs
• 5 grams of fat
• 29 grams of protein

5/

Spicy
Popcorn

Heat things up on game day with this delicious, spicy popcorn.

Ingredients

• 2 tbsp. olive oil
• 1/2 tbsp. Worcestershire sauce
• 10 cups popped popcorn
• 1 tsp. paprika
• 1 tsp. pepper
• 1/2 tsp. salt
• 1/2 tsp. garlic powder
• 1/2 tsp. onion powder
• 1/8 tsp. cayenne pepper

Directions

1. Combine the olive oil, Worcestershire sauce, and spices in a bowl.
2. Drizzle over popcorn and place in the oven at 350 degrees F for about 15 minutes.
3. Stir occasionally throughout cooking time and then serve.

Nutrition Info

• Makes 10 servings
• 54 calories
• 6.2 grams of carbs
• 3 grams of fat
• 1 gram of protein

6/

Lemon
Chicken Wings

If you can't give up your chicken wings, this healthier variety will serve you well. The unique lemon taste offers an alternative to traditional BBQ or teriyaki chicken wings.

Ingredients

• 1/2 cup chicken broth
• 1/4 cup fresh lemon juice
• 3 tbsp. Splenda
• 1 tbsp. olive oil
• 1 tsp. salt
• 1 tsp. dill
• 1/4 tsp. freshly ground black pepper
• 2 pounds of chicken wings

Directions

1. Combine the chicken broth, lemon juice, Splenda, olive oil, salt, pepper, as well as dill in a large bag.
2. Place the chicken wings in the bag and shake to fully coat.
3. Place in the fridge and let marinate for about 2 hours or overnight.
4. Once finished, place on a large non-stick baking tray and bake in a pre-heated oven at 400 degrees for about 60-80 minutes or until lightly brown. Remove and serve.

Nutrition Info

• Makes 8 servings
• 155 calories
• 0 grams of carbs
• 11 grams of fat
• 14 grams of protein

7/

Kale
Chips

Kale chips are low in calories, high in vitamin A and C, and rich in iron and calcium, making these a nutritional all-star. Serve them with your favorite variety of salsa and you'll be all set.

Ingredients

• 10 leaves kale
• 1 tbsp. olive oil
• Sea salt to taste
• Onion powder to taste (if desired)

Directions

1. Begin by heating the oven to 275 degrees Fahrenheit.
2. Rinse the kale leaves until clean and then toss in a bowl with the olive oil.
3. Sprinkle over the salt and onion powder and then place on a non-stick baking sheet.
4. Bake for 30 minutes or until they're crispy and then remove and allow to cool on a paper towel.

Nutrition Info

• Makes 2 servings
• 117 calories
• 11.4 grams of carbs
• 7.5 grams of fat
• 3.8 grams of protein

8/

Raw Veggies
With Ranch Dip

For those who just can't get enough ranch dip, this healthier alternative to chips and dip is sure to please. As an added bonus, the dip itself is loaded with muscle-building protein.

Ingredients

• 1 cup sliced cucumbers
• 1 cup sliced celery
• 1 cup broccoli florets
• 1 cup cauliflower
• 1 cup baby carrots
• 1 tsp. crushed garlic
• 1/2 bunch chives, sliced
• 1 tsp. parsley
• 6 oz. Greek yogurt
• 1 tbsp. lemon juice
• 1/4 cup fat-free sour cream

Directions

1. Combine together the garlic, chives, parsley, Greek yogurt, lemon juice, and fat free sour cream.
2. Serve with a tray of fresh vegetables.

Nutrition Info

• Makes 5 servings
• 66 calories
• 9.6 grams of carbs
• 0 grams of fat
• 5.5 grams of protein

9/

Garlic
Shrimp Skewers

Rather than turning to high-fat sausage for your protein fix, skewer some shrimp. They work excellent as finger food and will look great when laid out on a plate with some fresh herbs alongside.

Ingredients

• 1 tsp. pureed garlic
• 2 tbsp. olive oil
• 1 tsp. chopped parsley
• 1 tsp. lemon juice
• 15 jumbo shrimp, peeled

Directions

1. In a bowl, mix together the olive oil, garlic, chopped parsley, and lemon juice.
2. Add shrimp to the bowl and toss to coat.
3. Allow to sit in the fridge for one hour or longer to marinate.
4. Once marinated, place 4-5 shrimp on 3-4 skewers and then place on the grill, cooking for 3-5 minutes or until shrimp is no longer pink inside.
5. Turn frequently to prevent burning.

Nutrition Info

• Makes 3 servings
• 120 calories
• 0 grams of carbs
• 9.8 grams of fat
• 7.8 grams of protein

10/

Trail
Mix

For those who need finger food to snack on during the game, this mix will do the trick. High in healthy fats, it will keep your appetite under control.

Ingredients

• 2 oz. cashews
• 1/2 cup roasted almonds
• 2 oz. peanuts
• 1/2 cup dried cranberries (or fruit mixture)
• 1/4 cup sunflower seeds
• 1 cup whole wheat shredded cereal squares
• 4 tbsp. olive oil
• 1 tsp. garlic powder
• 1 tsp. onion salt
• 1/2 tbsp. Worcestershire sauce
• 1/2 tsp. cayenne pepper

Directions

1. Mix together the olive oil, spices, Worcestershire sauce, and cayenne pepper in a bowl.
2. In another bowl, combine the nuts, seeds, fruit, and shredded wheat squares.
3. Drizzle the dressing mixture over and toss to coat.

Nutrition Info

• Makes 10 servings
• 179 calories
• 12 grams of carbs
• 13.9 grams of fat
• 4.2 grams of protein

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How To Get Super Bowl Worthy Biceps Like 49er's Quarterback Colin Kaepernick

1. Cable bicep curls with rope attachment

Secure the rope attachment to the lowest hook on a cable machine, and grip it with your palms facing inward, right under the rubber ends. Contract your biceps, slowly turning your palms upward so that they're facing you by the end of the movement. Do 8 to 12 reps.

2. Dumbbell or barbell curls

The standards never go out of style. Grab a barbell loaded with weight or two dumbbells, with your palms facing outward, and curl. If you want an extra challenge, lower the barbell or dumbbells very slowly (i.e. take a full four seconds to do so) and feel the burn.

3. Preacher curls

Sit on a preacher bench and rest the back of your arms on the pad. The seat should be adjusted so that your armpits are in line with the top of the pad. Grasp the curl bar with your hands shoulder-width apart and your palms facing outward, and curl.

4. Pull-ups

This military training standard is great for biceps, as well as shoulders and overall upper-body strength. Ideally, the bar should be at least a foot higher than you are with your arms extended above your head. Hold on to it, with your palms facing you, and pull yourself up as high as you can; aim for bringing your chin higher than the bar. Remember to lower your body in a controlled manner as well. Do as many as you can, aiming for 15 reps.

5. 21s

Get yourself a barbell with weight on it and hold it with your palms facing up, shoulder-width apart. Curl the bar halfway up 7 times; then curl it from the halfway point all the way up 7 times; then curl it from the bottom all the way up 7 times. Don't rest between segments.

6. Hangover barbell curls

Kneel on an inclined bench, with your chest leaning against the back rest and your arms hanging over the other side. Hold a barbell a little less than shoulder-width apart, making sure that your arms form a 90° angle with your chest at all times, and curl the bar 8 to 12 times.

7. Reverse grip curls with bar or cable

Hold a barbell or the straight attachment on a cable machine, with your palms facing down and your hands a little less than shoulder-width apart, and curl. Do 8 to 12 reps.

8. Inclined dumbbell curls

Sit on an inclined bench with dumbbells in each hand and hands down by your sides. You can do hammer curls (where you keep your palms facing your body at all times); regular curls (with palms facing up); or supinating curls (where you start with your palms facing your body, and about halfway through the movement, you turn them facing up). Do 8 to 12 reps.

9. Supinating dumbbell curls on ball

Sit on an exercise ball, holding dumbbells in each hand and with your arms by your sides, palms facing inward. Curl both arms at the same time, turning your palms up about halfway through the movement, so that you complete the curl with your palms facing upward.


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4 Tips For Preventing Holiday Weight Gain

Eating yourself into a coma seems inevitable during the holidays, what with all the yummy delights available. Treating every party as if it's an invitation to indulge, however, is a sure way to add pounds. Below are a few reminders for keeping the calories in check:

• Eat Before You Go. Rules to live by: never go grocery shopping while hungry, and similarly, never hit a holiday party on an empty stomach. You'll be less tempted to overindulge if your belly's full of something healthy.
• Choose One Treat. Once at the party, choose one thing to indulge in and make it good. No chips -- you can have those any old time. Pick something you only get during the holidays.
• Control Your Drinking. Alcohol is an easy way to consume more calories than you need, so avoid mixed or fruity drinks, and have a glass of water for every drink you consume. Also, definitely avoid the egg nog; it has up to 350 calories a cup.
• Don't Skip Meals. It's tempting to skip meals to make up for whatever nightmare food you'll eat later, but just like the empty-stomach rule, if you're starving, your rational mind will be unavailable for healthy food choices. Eat small meals all day to avoid going nuts at the buffet table.

However you deal with the holidays, make this the year that you don't gain extra weight. Make a decision to do everything you can to stay active and eat healthy while not depriving yourself of all the fun. Like everything else in life, it's all about moderation. Happy Holidays!

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5 Bicep Exercises To Help You Build Mass

The biceps are one of the most “famous” muscles in the body. Even in youth, kids raises their arms and flex to the mirror, or one another, as a show of who is stronger and more dominant. When someone asks you to flex, they’re not talking about seeing a ripped chest or detailed back – they want to see the bicep. It’s long been used to gauge the overall muscle build of a man, and for those that want to increase the size of that area there are some very specific workouts that can be done to achieve maximum muscle in the biceps.

Granted, these workouts are less effective on their own. It’s best to pair them with an overall workout plan that targets the entire body.  There’s no skeletal muscle that is more important than another, and it’s important to remember that fact as you work through the top 5 exercises for increasing your biceps.

The Anatomy of the Bicep

Before starting any workout plan you should take time to understand the muscles that you’ll be using and the role they play in your everyday life. When you understand their function, you’ll be able to learn how to best use and manipulate those muscles during these top 5 exercises to achieve an optimal workout of your biceps.

The biceps consist of three primary muscles; the Biceps Brachii, Coracobrachialis and Brachialis

• Biceps Brachii – This segment of muscle tissue is linked to the forearm bone (the radius) and originates in the process of the scapula (shoulder blade).  This muscle tissue runs the length of the anterior side of the humerus (upper longbone of the arm) and makes up about 1/3 of the muscle mass of the upper arm.
• Coracobrachialis – This muscle, the smallest of the trifecta, attaches also to the coracoid process of the scapula with the other end attached to the humerus.  The action of this muscle draws the arm forward and toward the torso.
• Brachialis – This muscle crossed the elbow joint, originating in the lower segment of the humerus and extending to the ulna.  While part of the bicep muscle group, the brachialis is the strongest flexor of the elbow however because it only inserts on the ulna (not the radius) it cannot participate in pronation and supination of the forearm (rotation).

The Top 5 Exercises for Increasing Biceps – The Breakdown

First and foremost, there’s a lot of equipment out there and the equipment you use is going to change the form and position of your workout. Some machines are available to reduce strain on the rest of your body or promote a motionless workout while ramping up resistance. Whatever you use, that resistance is what’s important because the weight or resistance is what pushes the limits of the muscles and forces them to recover and grow. For this article, we’re focusing primarily on free weights because they require more form and concentration – giving a more powerful workout to the biceps.

Top Bicep Exercise #1 – The Standing Barbell Curl

If you have any interest in building your biceps up in order to look like a tank, the standard barbell bicep curl is the best all-inclusive bicep exercise. Regardless of the amount of weight, your body will use all of the bicep muscles and some forearm muscles to raise the weight as you flex the arm closed. The standard curl forces the arm to work in relative isolation from the back and shoulders, but on one condition – you can’t cheat.

Torso swinging is common, and needs to be avoided if you want the most effective workout. The goal is to remain stationary, flexing the arm at the elbow joint without moving your upper body. Perform this bicep curl by holding a barbell in both hands. Hold the weight with your palm outward and let the weight hang at your hip so that your arm is fully extended downward. Tuck your elbow into your sides and curl the weight to your chin without moving your elbow, hips or torso. Maintain tension, let the weight down slow. Do not bounce the weight off your hips or quads to start the next rep.

Top Bicep Exercise #2 – The Alternating Dumbbell Curl

The alternating dumbbell curl is a simple exercise that functions as a cross between a hammer curl and a standard curl. Instead of curling one weight using both biceps, or simultaneously curling with two separate weights, the alternating curl lets you focus the intensity of the workout in each bicep separately.

Torso swinging is also common in this workout, so it’s important to once again keep your elbows tucked into the body. Start at the same point as a standard curl with your arm fully extended however your palms will be facing in toward your body. As the weight clears your flank you can begin to rotate your arm. At the end of the movement your palm will be facing toward your head.

Top Bicep Exercise #3 – The Hammer Curl

While a significant amount of focus is given to the bicep, some of the muscle groups within the forearm will be working as well. Because the focus here is on a rotated curl there is a lot of emphasis on the brachialis and brachioradialis of the forearm.

The starting position for this curl is identical to the alternating curl, where the palms face in toward the body. Your elbows remain tucked in with your body and upper arms remaining stationary. Lift the weight, curling it upward without rotating the weight or forearm to the point where the weight is almost touching the shoulder of your lifting arm. Think of the motion of swinging a hammer – this is also where the bicep exercise got its name.

Top Bicep Exercise #4 – Supinated Bent Rows

Resistance breeds muscle gain, and more weight equals more resistance. You can sack more weight into a bicep workout using rowing. Bent over straight bar rows can let you work double the weight over your standard curling or straight bar curls.

Grab the straight bar with palms facing up/away with hands shoulder width apart. Either pull the weight from the rack or deadlift the weight from the floor to a standing position. Once the weight is up, bend into position so that your upper body is almost parallel to the floor. Avoid rounding off or trying to lift with your lower back. While bent, raise the bar to touch your abdomen while keeping your elbows tucked into your flanks. Lower the bar just short of fully extended and repeat.

Top Bicep Exercise #5 – Chin Ups

Not just any chin up either – this is about close grip chin ups.   While curling or rowing can give you a significant workout, when was the last time you tried to curl your body weight with success? If you’re over 150lbs and you don’t often try to beat yourself into submission then likely not often.

Closing the grip on your chin ups will focus the pull on your biceps. You can use any secured straight bar or chin up bar. Reach up and grasp the bar so that your palms are facing you and about 6” apart. Pull yourself upward, keeping your legs raised/crossed so that you do not touch the floor when you lower yourself. It’s important to get your chin up over the bar so that your arms are fully flexed. Maintain the tension as you lower yourself, and avoid relaxing once you get to the bottom of the rep.

While all of these exercises will help you target the biceps, they’re intended to be inclusive with an overall workout program. You should never try to build only your biceps. You need to think in terms of your biceps being just a small part of the major muscle groups that form your body. In order for each of the muscles to work properly, the surrounding muscles need to be targeted as well.

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