Jaime RD’s “BIG GAME” Checklist
So, it's Super Bowl week ... and you're in a quandary.
On the one hand, it's practically a national holiday - and who doesn't want to take part and enjoy?
On the other hand, you're nervous about giving up any health and fitness ground.
Well, I'm here to calm your fears with a thought process and that can fulfill each of your goals.
1. Plan Your Plate Without Stress
Let’s be real—the food is part of the fun, and you shouldn’t have to sit there munching on plain celery while everyone else dives into the nachos. The trick is to approach it intelligently.
Start with Protein and Veggies: Load up on the good stuff first—things like grilled chicken, shrimp cocktail, or veggie platters with hummus. They’ll help you feel full and satisfied and in control.
Watch Portions, Not Foods: Love chips and dip? Great! Just grab a small handful instead of parking yourself in front of the bowl.
Hydrate Like a Pro: Alternate between water and whatever else you’re drinking. Staying hydrated will help you feel better and avoid mindless snacking.
2. Keep Moving (It’s Easier Than You Think)
The Super Bowl isn’t just about sitting on the couch for hours. There are plenty of ways to sneak in some movement without missing any of the action.
Get Active Early: Start the day with a walk, workout, or even some stretches. You’ll feel accomplished and less stressed about indulging later.
Make Commercial Breaks Count: Use the breaks to get up and move—(exercise snacks, if you will)—do a few squats, stretch, or even a quick plank. At minimum, walk around!
Halftime Challenge: Instead of just watching the show, use halftime as a chance to get active. Go for a power walk outside. The halftime show lasts 25-30 minutes. And honestly, it's typically a disappointment.
3. Set a Game-Day Strategy
Going into the day with a plan (and sticking to it) can help you enjoy everything without feeling like you’re overdoing it.
Pick Your Favorites: Decide ahead of time which foods or drinks you really want to enjoy, and skip the ones you don’t care about as much. This way, you’ll indulge in what matters without going overboard.
Be Mindful of Drinks: If you’re drinking alcohol, pace yourself. Give yourself a drink budget and don't go beyond it.
Stick to Some Routine: Eat regular meals before the game so you’re not starving when the snacks hit. Starting with a solid breakfast or lunch can make a huge difference.
4. Get Back On Track Monday Morning
Come Monday morning, the party and big game will be over. Quickly fall back into your routine of fitness and nutrition. Don't let a one-afternoon/evening party turn into a two-day event.
Bonus: Focus on Fun, Not Just Food
Let’s not forget what Super Bowl Sunday is really about—cheering for your team (or the commercials), laughing with friends, and screaming at the TV. Shift your focus to the experience instead of just what’s on the table.
Super Bowl Sunday doesn’t have to be an all-or-nothing day. With a little awareness and balance, you can enjoy the food, the fun, and the game without throwing your health goals out the window.
And hey, even if you don’t get it perfectly right, it’s just one day—what matters is the effort you put in over time.
You’ve got this! Now go enjoy the game.
Don't forget ...
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, RD, CSSD, LD, PPSCxKB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
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