Game Day Essentials


One of the hardest things about being on a weight loss journey is learning to make healthy choices with food. Whether it’s a simple dinner at a restaurant or a celebration it can be really hard to make smart choices with so many temptations in front of you. It can be especially hard while watching sporting events. I was reminded of just this with the Superbowl this weekend. I read somewhere that the average person consumes 5,000 calories during the big game. 5,000. That’s insane! We are all working way too hard on our fitness and/or health goals for that nonsense. I have come up with several healthy alternatives to typical Superbowl snacks. Try them out and let me know what you think!

Buffalo Chicken:  You can’t really have a Superbowl party or watch any sports without buffalo chicken. The normal version is deep fried chicken wings/tenders. Well…not mine. I have two different ways to give the same feel…with a fraction of the calories.


For the wings, I marinate the wings in the sauce early in the day. Then about 1-2 hours before kickoff I get them going in an oven on 375. I take care to flip often so they are evenly cooked. Then about 30 minutes before I take them out I turn the oven up to 450 and let them crisp up. The wings pictured are BBQ and Buffalo flavored. I also make boneless version of this. I marinate the chicken in buffalo sauce then using a regular grill pan, I cook the chicken breast on the stove. Once it’s cooked, I pour a little more sauce on top before serving. The key is also to making your own buffalo sauce. Hot sauce contains a lot of sodium so the key is to marinate the chicken and let the excess drip off. I also don’t put a lot of butter in my sauce. This weekend, I used a butter alternative but if that is not available to you, use one pat of the real deal and that’s it. Butter is only used to make the sauce coat the chicken better anyway. Add pepper, parsley, and other seasonings to your taste thereafter.

Mac N Cheese: I LOVE mac n cheese but let’s be honest – it’s not the best for the waistline. Now, all pasta will contain the carbs but I have found a way to make the cheese sauce a lot less fattening.


I use whole wheat pasta to start then in a separate pot I combine fat free american cheese and a 1/4 cup of unsweetened cashew milk. Yes, cashew milk. I have become a HUGE fan of that stuff…it is super creamy and I swear it makes everything taste better. I also mixed in a sprinkle of shredded cheese to thicken it up a bit, rather than using flour, and I added a little black pepper and parsley. The result was incredible!

Dips: This may be one of the biggest killers at a party. You just mindlessly dip the assortment of snacks as you watch the game…ignoring the crazy amount of calories consumed. You can make your own dip by subbing out the sour cream for Greek yogurt…or you can avoid it altogether, as I did. I made hummus and guacamole. Both contain the essential good fat and taste great.

Next time you host a party or attend a sporting event, do your best to make healthy choices. While it’s okay to indulge from time to time, it’s important to not go so far overboard that you ruin all of your hard work. There are always better alternatives available so it’s up to you to be strong and actually take them. Remember your goals and keep your eye on the prize – it will make the decision to be healthy that much easier.

Stay strong & stay in the fight!


Super Bowl Survival Guide

The big game is almost here and with that comes a lot of temptation. There goes your diet and all of your hard work, right? WRONG! It’s not realistic to think you will never see…or eat… fattening foods again. There will be many parties and events throughout the year that could break your new healthy lifestyle…if you let them. Here are some tips to help get you through any party:

Moderation is Key: There is nothing wrong with tasting a little bit of each of your favorite foods. You can have a few wings, a few nachos, a light beer – and not ruin your diet. Just don’t overdo it. Remember what you’re working for and what your end goal is. Keeping that goal in mind will help with your self-control and allow you to “taste everything, eat nothing.”

Bring Healthy Snacks: If you know you will absolutely not be able to control your portions, pack some healthy snacks for yourself or make a healthy dish to share with your family and friends. Below you will find my recipe for a healthy and easy turkey chili. Your friends and family will welcome a light, healthy dish amidst all of the heavy, greasy foods on the table.

Avoid Sugary Drinks: Chances are you will be packing in enough calories with all of the delicious food. You should avoid the extra sugar and calories that most soda and alcoholic drinks bring. Stick to water and seltzer for most of the game. If you are going to have alcohol, I suggest SkinnyGirl cocktails (particularly the SkinnyGirl Margarita) or a light beer. Generally these drinks will pack in only 100 calories per glass/bottle, so as long as you drink responsibly it won’t be a diet disaster.

Don’t Beat Yourself Up: If these tips don’t work and you end up pigging out, RELAX. It’s one day. Ignore the “food noise” in your head.  You should be able live your life without worrying about every bite you take.  If you do overdo it on Sunday, make it your business to hit the gym HARD on Monday and go back to your normal healthy eating. One day of bad eating won’t undo all of your hard work—as long as you keep your end goal in mind.

Whatever your plans are, have fun and enjoy the time with your friends and family.

Until next week, stay in the fight and stay strong!


Turkey Chili

Serves 4


  • 1 lb. Ground Turkey (any LEAN ground turkey meat will work)
  • Olive oil (just enough to go once around the pan)
  • Chili powder
  • Black pepper
  • ½ can, or 7 oz. diced tomatoes
  • Rice
  • Small Jalapeno pepper, seeded and diced (optional)
  • Pinch of parsley
  • Pinch of salt
  • Shredded cheddar cheese (for garnish)


  • Heat oil on medium-high heat. Add in ground turkey. Cook through, about 25 minutes.
  • Add dry seasonings, jalapeno, and diced tomatoes. Cover and simmer on low for about 15 min.
  • Serve over your favorite rice and top with a sprinkle of shredded cheddar cheese.

**For any questions, including this recipe, email me: