Fill Your Bowl with Mindfulness

Recipes and advice for "big-game" snacking

From Florida Hospital - Apopka

Bowl games are filled with everything big: excitement, nervous tension, fun, gatherings…and overindulgences.

And, you might be shocked to learn that there is science behind how these “big” things can lead to game-day overeating.

Your team is losing (you feel stressed). Everyone is gathered over the nachos smothered with cheese (you feel like you should be there too). You’re caught up in an intense play (your brain says, “Give me those cookies for a boost.”).

For most, lack of impulse control around food can be caused by negative feelings. These triggers can come from social or cultural norms, emotional stress, or your body’s instinctive tendencies to get immediate “feel-good” chemicals from high-calorie foods. With this, you can start to see how big game bashes are the perfect recipe for a healthy eating foul.

Not to worry, though. Sherri Flynt, Registered Dietitian with the Center for Nutritional Excellence at Florida Hospital, has nine tips to fill this year’s bowl game with a healthier portion of mindfulness to keep your overindulgences in check.

Don’t go in hungry

If you eat a healthy meal before the party, you’ll be less likely to overeat when you see the spread of game-day food- you’ll also be more inclined to make healthier choices.

Recognize your emotions

If you’re feeling stressed about the game, or anything else that day, stop to take a few deep breaths, or take a quick fresh air break outside. Try not to let this stress, tension or overexcitement take you to the food table.

Plan your plate

Before loading up, take a moment to look at all food options and think about the best options to choose. If you do want some nachos, pass on another indulgence and fill your plate with a few healthier options to balance your nutrition and caloric intake. Whatever you decide, try to let healthier foods outnumber the less healthy ones.

Keep food out of sight, out of mind

After you eat your meal, step away from the food or other snacks around. If it’s not in your line of sight, you’re less likely to overeat.

Be mindful of “extras”

Dips and sauces can be loaded with extra fat, sugar, and calories. Eat fresh veggies without the dip, or skip the extra mayo on your burger. These small changes can keep extra calories away. One healthier “extra” is salsa, and it’s not just for chips! Salsa counts a serving of vegetables, so load up your burger or dip veggies in salsa for a healthier way to flavor foods.

Whip up healthy options

If you’re responsible for bringing a dish- or hosting the party- think about how you can contribute healthy food options, like one of our recipes. Step out of your comfort zone of what you think are traditional party foods. Think about bringing fruit kabobs with Greek yogurt dip, or baking your own tortilla chips with chipotle seasoning.

Focus on one thing at a time

It’s easy to get caught up in the game and not even realize that you just ate ten cookies and drank three cans of soda. Your brain doesn’t know how to multitask very well, so if it’s focused on more than just eating- like watching the big game- you’re more likely to eat more and have lapses in judgment to eat healthfully.

Make your own choices

Don’t let social pressures push you to overindulge just because “everyone else is doing it.” Your health is more important, so consciously make game-day choices that promote your personal well-being.

Put the brakes on

If you ate a few more chips than you normally do, be mindful of that and put the brakes on eating anymore. Instead of saying, “Well, there’s always tomorrow…”, say, “What can I do right now for better health?”

“Food is a big part of enjoying a big game, but it doesn’t have to be an accepted day of overindulgence,” says Flynt. Being mindful will help you prevent those triggers from overeating and enjoying the game even more- because your mind and body will be charged up for better health and wellness.