Personal Foul ... Excessive Snacking

DAVENPORT, Iowa -- Jan. 22, 2015 -- About the time the clock is winding down on the game on Sunday night and you've survived your own Super Bowl wardrobe malfunction -- a popped button, or a loosened belt -- you may have consumed 3,000 calories or more.

Personal foul, excessive snacking.

Topping the year for caloric intake, Super Bowl Sunday can be hard on your waist line and also makes your heart work harder to digest those calories.

To put the traditional Super Bowl gluttony into perspective, here are a few favorites of Super Bowl parties and their approximate calories:

10 cocktail size sausages with barbeque sauce .... 360 calories

10-12 nacho chips with beans, beef, sour cream and cheese ... 600 calories

2 loaded tacos .... 700 calories

6 spicy chicken wings .... 440 calories

2 ounces of chips with dip ... 400 calories

3 light beers .... 330 calories

1 piece of chocolate cake (3 ounces) ... 312 calories

That is how you get to 3,000 calories, or about 1,000 more than are necessary on a daily basis for an adult.

"To burn off that many calories is going to take some work,'' explained Jan Treftz-Allen, Health Promotion Manager, Genesis Health System. ''Biking indoors at a moderate pace burns about 400 calories per hour. Walking at a fast pace is about 350 calories per hour. Cleaning the house burns about 150 calories per hour.

"To burn off all of those 3,000 calories, you'd have to be on the stationary bike for about eight hours.''

But there are ways to limit the excesses of Super Bowl Sunday. Here are some tips from Treftz-Allen to help you score physically and nutritionally at your Super Bowl party:

• Warm-up like the players before the game. Go for a walk, go to the gym, clean the house. Halftime festivities take 40 minutes or more. That's enough time to burn off 200 or more calories on a treadmill, a bike, or on a fast walk through the neighborhood.

• Choose some healthier snacks. Make sure you've got vegetables and fresh fruit available (see below).

• Portion control. Pick the smaller plate and try everything you want, but take smaller portions.

• Skip the soft drinks and beer and stick with water.

• Don't "save'' calories. Don't skip breakfast or lunch before the game. You'll be too hungry by the time the first of about 70 beer and snack commercials come on the television and you'll be more likely to make bad food choices.

• Adjust the recipe. For example, use ground turkey for the chili and tacos. Use low-fat cheese and sour cream. Choose the low-fat dips and chips. Make a vegetable soup instead of chili.

Super Bowl Recipes That Trim Calories from Teresa Pangan, dietitian, Genesis Cancer Care Institute

The recipes below cover sweet, spicy, satisfying, healthy and of course, super delicious. When planning your Super Bowl menu, be sure to include a tray of fresh vegetables for dipping (see dip recipe below) and fresh fruit - no dip required. These stay for hours on the table and are healthier alternatives for those wanting to make healthy choices. Also, salsa (jar or homemade) is a super choice for dipping chips.

Brownies Delish

The secret in these is the black beans. Sounds crazy but it works. No one will know. Serve them and watch them disappear - don't tell anyone. Watch the compliments come in.

Ingredients:

1 (15-oz) can black beans, rinsed and drained

¼ cup chocolate chips and some for the top

3 Tbsp. canola oil

3 eggs

2/3 cup packed brown sugar

½ cup unsweetened cocoa

1 tsp. vanilla

½ tsp. baking powder

1/8 tsp. salt

Instructions:

1. Preheat oven to 350'F. In blender or food processor, combine the beans, chocolate chips and oil. Blend until smooth. Add the eggs, brown sugar, cocoa, vanilla, baking powder and salt. Blend until smooth.

2. Transfer to a 9x9 square baking pan coated with cooking spray.

3. Bake for 20 - 25 minutes or until a toothpick inserted near the center comes out clean.

4. Sprinkle with extra chocolate chips, if desired and cool on a wire rack. Cut into 8 desert bars or 16 appetizer bars.

Note: If you like cake-like brownies, increase baking powder to 1 Tbsp.

Nutrition Info (per desert bar): 262 cal; 10 g fat (2g sat); 7 g fiber; 8 g protein

Red Pepper and Bean Dip

Serve this with a variety of vegetables for dipping (carrots, cherry tomatoes, sugar snap peas, broccoli, and cauliflower.)

Ingredients:

¼ cup chopped fresh basil

2 tsp. balsamic vinegar

1 (16-oz) can cannellini beans, rinsed and drained (let sit in colander 10 min to drain well)

1 (7-ounce) bottle roasted red bell peppers, rinsed and drained (let sit in colander 10 min)

3 large garlic cloves minced

2 Tbsp. extra virgin olive oil

½ tsp. salt

½ tsp. freshly ground black pepper

Instructions:

1. Best if made ahead couple hours to let flavors marinate. Also, if drained red peppers are not dry, pat with paper towel to remove moisture.

2. Place all ingredients in a food processor or powerful blender and blend until smooth.

Nutrition Info (per ¼ cup): 62 cal; 3.5 g fat (0.5g sat); 1.5 g fiber; 1.5 g protein

Molasses-Lime Meatballs

The molasses-lime sauce will have guests headed to the table for more. The bonus of this recipe is that it makes 72 meatballs and the final cooking takes place in a slow cooker.

Ingredients:

1 ½ pounds extra-lean ground beef

8 oz uncooked hot Italian turkey sausage links, casings removed

1 cup quick-cooking rolled oats

1 cup egg substitute, lightly beaten

1 cup finely chopped green onions (8 - including much of the green part)

4 tsp. Worcestershire sauce

1 tsp. crushed red pepper

6 Tbsp. molasses

¼ cup reduced sodium soy sauce

2 Tbsp. lime juice

Instructions:

1. Coat 3 ½ or 4 quart slow cooker with cooking spray; set aside. In a large bowl combine ground beef, sausage, oats, egg substitute, green onions, Worcestershire sauce and crushed red pepper. Shape mixture into 72 meatballs 2-inches in diameter.

2. Put ½ Tbsp vegetable oil in 12-inch nonstick skillet and use paper towel to spread oil around entire pan. Cook meatballs, one-fourth at a time, over medium heat until brown, turning once. Transfer to prepared cooker.

3. Cover and cook on low-heat setting for 4 to 5 hours or on high-heat setting for 2 to 2 ½ hours.

4. In a small bowl whisk together molasses, soy sauce, and lime juice. Pour over meatballs. Toss gently to coat. Serve immediately or keep warm, covered, on warm or low-heat setting for up to 1 hour.

Nutrition Info (per 4 meatballs): 140 cal; 4 g fat (2g sat); 1 g fiber; 14 g protein

Sweet and Spicy Orange-Soy Chicken Wings

This is a great alternative to the traditional buffalo-style wings. These wings have a tangy Asian flavor and are easy to prepare.

Marinade/Glaze:

1 cup sweet orange marmalade

½ cup honey

1/3 cup light soy sauce

1 ½ Tbsp. rice wine vinegar (can substitute with cider vinegar)

3 Tbsp. grated fresh ginger (found in produce section; use peeler to peel outer layer and then a zester or fine grater to grate the 3 Tbsp.)

1 Tbsp. minced garlic

1 tsp. crushed red pepper

Marinade/Glaze:

3 pounds chicken wings, cut in half at center joint

Garnish: sliced scallions and orange wedges

Instructions:

1. Marinade/glaze: whisk ingredients in a medium bowl to blend. Transfer half into a large baggie bag. Add wings to the marinade in the baggie; turn to coat.

2. Refrigerate at least 2 hours, turning bag occasionally. Refrigerate and cover the remaining marinade in the bowl.

3. Chicken wings: heat over to 450'F. Line two rimmed baking sheets with foil. Put a wire rack in each pan; coat with nonstick spray.

4. Place wings in a single layer on racks (discard baggie and contents). Bake 20 minutes; turning once. Then brush with some of the reserved marinade. Bake an additional 10 minutes, turning once and brushing again, until wings are lightly browned. If you want a charred look, broil 1 to 2 minutes per side.

3. Transfer to a serving platter. Pour remaining marinade into a bowl; serve as a dipping sauce. Garnish serving platter with scallions and orange wedges.

Nutrition Info (1 serving: recipe makes 10 servings): 147 cal; 7.2 g fat (2g sat); 8.5 g protein

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