soccer stadium
With the DAOFitLife guide, you could score a touchdown on healthy eats! Photo by Thomas Serer

Your complete guide to a guilt-free Super Bowl Sunday

Fun fact: Did you know that on Superbowl Sunday, the average person takes in over 1200 extra calories in snacks ALONE? On Super Bowl Sunday, Americans will consume approximately 28 millions pounds of chips, 325.5 million gallons of beer, AND 1.38 billion chicken wings. If you were to dump all the guacamole we’re about to eat atop a full-length football field and spread it out, the depth would reach almost 12 feet. In our posts on habits, we talked about sustainable solutions. Part of that is planning ahead for the inevitable domino effect of “eating holidays.” Especially Super Bowl Sunday, which has timing that coincides with the end of “dry January” and 30-day detox diets like Whole30.

The DFL guide to the NFL

This is not about sitting in front of the TV with a sad little rice cake and a glass of water. There is no reason why you can’t watch the big game and live your best life! So we put together the DAOFitLife Healthy Super Bowl Guide to keep the momentum of all of your great habits going. 

We will start with a guide to keeping your drinks fun and healthy, and then have a have for you, a general shopping list with snacks, four recipes with their shopping ingredients listed (Cauliflower Buffalo Wings, Healthy Hoagie Wraps, Vegan Chili Cheese Nachos, 3 Ingredient Pizza, Healthy No Bake Brownies), a general Beverages List, and a recipe for Pomegranate Citrus spritzers!

Oh and we will also get you moving! From your morning workout to ways to have fun competitions during the game, we want everyone to feel good from the inside out – and who knows who you will be the inspiration for! 

Here is a quick preview of our contests – as you can see, they are suitable for children and pets to join!

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Galaxy, Neda, and Lili planking! Planking is a FULL body exercise.

But first – SHOPPING

I have included a general shopping list for snacks and goodies to have around and more specific items for the individual recipes, feel free to jump back and forth! Whether it’s discount stores like Costco or some online shopping, you should be able to find most of these ingredients easily, plus, you already have most of them in your house.

Shopping List For General Goodies to Have Throughout the Game: 

  • Mission Carbwise Tortillas Regular Flavor
  • Kite Hill Dairy Free French Onion Dip
  • Any Organic Crudite Crunchies of Your Liking: Carrots, celery, cucumber
  • Hummus – Sabra is always a great and widely available brand, or you can make your own (see this Love and Lemons recipe).
  • Apples 
  • Whole grain crackers 
  • Guacamole
  • Greek yogurt 
  • Salsa 
  • Goat cheese 
  • Turkey slices 
  • Swiss slices 
  • Snacklins’ chips (I like the Chesapeake Bay crab flavor)
  • Simply Organic Powdered Ranch Dressing Mix
  • Silk Heavy Whipping Cream Alternative Dairy Free
  • A few cans of Amy’s Organic Vegan Chili (depending on the size of your get together)

General Beverage List to Enjoy: 

  • Sparkling water: I love Topo Chico in the glass bottles for its extra fizziness and its near perfect saline punch, if you do not enjoy the extra, extra bubbles, La Croix or San Pelligrino is a good choice.We will get to why Topo is so awesome later in the recipes.
  • A bundle of Limes
  • A bundle Lemons
  • Fresh Ginger
  • Kombucha
  • Zevia
  • Vita Coco Sparkling (or if you can get your hands on some fresh coconut, then….. JACKPot!

Shopping List for Specific Recipes 

Cauliflower Buffalo Wings:

Healthy Hoagies

  • Mission Carbwise Tortillas Regular Flavor
  • Whole Foods Fat Free Salsa Dip
  • Organic Chicken Breast/Turkey Breast Slices
  • Smoked Gouda 
  • Simply Organic Powdered Ranch Dressing Mix
  • Silk Heavy Whipping Cream Alternative Dairy Free
  • tomato/onion/pickles, your favorite sandwich veggies

Vegan Chili Cheese Nachos

Healthy 3 Ingredient Pizza

  • 2 12.5-ounce cans of chicken
  • Parmesan cheese or Nutritional Yeast

Healthy No Bake Brownies

  • Cacao or cocoa powder
  • 1 lb Mejdool dates pitted*
  • 4 oz. prunes
  • 1 tsp vanilla extract
  • 1 cup chocolate chips
  • Coconut milk
  • flaked sea salt
  • cacao nibs for topping

Pomegranate and Grapefruit Fizz  / Ginger Beer

Regarding Drinking… 

It is almost impossible to out exercise a bad diet; this is 97% true and maybe 3% of the population gets by on top of the blood, sweat, tears, luck, and genetics. With alcohol in the mix (or those people who eat so healthy but  just drink), it is impossible. That is because when we ingest regular sources of energy (carbohydrate 4kcal/gm/protein 4kcal/gm, and fat 7kcal/gm), our bodies can break down the necessary energy and recognize these sources because we need them to survive. We break them down through exercise, just breathing, sleep, digestion, and the excess gets stored as fat with a whole million other factors into the mix (from genetics to medication to stress).

When we ingest alcohol, our bodies do not recognize this very dense 7kcal/gm. Why? Because our livers, being the natural detox machines that they are cannot break down the literal, foreign sugar of alcohol and this cause a dysregulation in our blood sugar. So, what happens is that that “intoxication” (literally a consumption of a toxic material), the body excretes it as *very expensive* urine while pressuring the kidneys, throwing up while damaging your esophageal lining, and/or getting stored as visceral fat (which is the famous “belly fat” “beer gut” and “wine pooch” phenomena).

And that is just from the alcohol itself. One reason why you might decide to go ahead and order a pizza after the game is because alcohol has been proven to stop the sensation of fullness and you naturally gravitate towards heavy, greasy spoons when you drink. Additionally, afterwards, the only thing that makes you feel better is something heavy (and maybe even the next day!). 

The reason you may feel like  calling out Monday (and don’t because that is so OBVI) is because alcohol also messes with your sleep cycle, disabling your natural circadian rhythm and that is why some people may be out cold for two hours and then they wake wide awake. Even still, people  feel obligated to drink due to the “culture” of the events or social norms. But you do not have to be one of them! 

You can still have fun  “drinking” with a buzz or kick (I will explain very soon:)  with substances that do your body good! Or you can use these alternative drink ideas to moderate by having 1 drink and switching over for the rest of the game. 

Drink ideas: 

A lot of the fun of a drink is the presentation. Using stemless wine glasses or highball glasses can give you a different feeling than a water bottle.

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This video from the Flight Attendant with Haley Cuuco make you understand why Topo Chico is so awesome and if you watch the whole series on HBO Max, you will never want to drink again! (and it’s such a great dark comedy).
  • Sparkling water combos: A shi shi sparkling water with a bitter citrus (lemon/lime/grapefruit), or strawberries and fresh mint leaves will give you that feeling of “gin and tonic,” “vodka soda” or “mojito” without the extra sugar from the booze, tonic or syrup. The sparkling water will also easily substitute the fizz you would expect from many cocktails, beers, and sparkling wines and champagne .  Topo Chico, MinerAgua, Saratoga Springs, and Mountain Valley (all in glass bottles) are some of the best tasting sparkling waters. The illusion of a glass bottle is that it mimics a beer or a wine bottle, so the clinking and the crispness of the drink is much more pronounced.  Topo Chico in particular is a great substitute, because it’s naturally salty, tall and long, and has some great bitter citrus flavors. Also, some people are convinced that it cures hangovers, so just in case you have a drink or two it’s good to have on hand. 
  • If you are a soda pop person, look no further than Zevia, which comes in cola, cream soda, Dr. Pepper, Fanta orange and grape, and ginger ale flavors! It used to be more exclusive to high end grocery stores, but now you can basically get this anywhere now, including Walmart! These are also good to have on hand for that late afternoon soda craving, as we discussed in last week’s DAOFitLive Webinar.
  • One easy go-to is kombucha! (which incidentally, has trace amounts of alcohol but the good kind from the fermentation. Try  GT Kombucha’s Original Flavor) and either adding fresh pressing ginger shots or Trader Joe’s Ginger shot.  There is also the Health-Ade brand, which comes in the prettiest glass bottles and has great flavors like ginger-lime, watermelon, and pomegranate. 
Komboucha has come a long way – and you can even get a rose flavor!!

Punch bowl recipes: 

Pomegranate and Grapefruit Fizz Punch (People Magazine) (2 Servings) 

  • 3 Tablespoons Pomegranate Arils
  • 2 teaspoons thinly sliced Ginger
  • 1 (1 Inch) Lime Wedge
  • ⅓ cup of Pomegranate or Cranberry Juice
  • ⅔ cup fresh pink or red grapefruit juice (from 1 medium grapefruit)
  • 4 oz. Club Soda
  • Grapefruit slices for garnish


  • Muddle 2 tablespoons of the pomegranate arils, ginger, and lime wedge in a cocktail shaker.
  • Add pomegranate or cranberry juice, grapefruit juice, and ice shaker; cover, and shake well for about 15 to 20 seconds. Strain mixture evenly into punch bowl.

Ginger “Beer” 

  • Zevia Ginger Ale flavor (they sell by the six-pack)
  • Ginger Turmeric Apple Cider Vinegar
  • Topo Chico 
  • Mix equal parts Zevia and Topo Chico, then add ¼ cup of the ACV and stir in punch bowl.

Consider using whiskey stones instead of ice so you can keep the freshness of the drink without it getting warm.

Food Recipes :

If you are feeling lazy….(and that is OKAY, we are busy AF)

Fruit and veggie plate

Organize a large plate, like one of those that take up the whole table, with your crunch veggies and fruits of choice. Add hummus, dip, crackers, turkey, and swiss cheese. BAM! 

flat lay photography of sliced apples, sausages, chips and brown sauce
A big colorful fruit and veggie plate can go a long way in distracting you from the greasier options! Photo by Brooke Lark

Chips, salsa, and guacamole

Arrange salsa in a bowl and in a separate bowl, combine the guacamole and greek yogurt. This can be done by whisking or simply stirring well. The benefit is that this “spreads out” the calories of the guac and adds extra protein to make you fuller! 

My recommendations for chips include Snacklin’s Nacho flavor or Popchips sea salt. If you love tortilla chips, try Quest’s protein chips in Tortilla Style Loaded Taco. There is also my favorite college go-to light chip, Baked Tostitos scoops! I had this on hand for nights we would get back from parties and need to munch at 3am! Hard to believe it is still around – at some point we will need a throwback food post (let me know what you think).

If you have 30-45 minutes for prep

Cauliflower Buffalo Wings (Minimally Adapted from Tasty)

  • 1 Head of Organic Cauliflower
  • ¾ of All purpose flour (you could also do gluten free/ crushed gluten free crackers or breadcrumbs, etc)
  • Pinches of Paprika, garlic powder, salt, and pepper to taste 
  • ¾ Cup of Oat milk/Cashew Milk
  • ¼ Cup of Favorite Buffalo/Hot Sauce
  • 2 Tablespoons Coconut Oil 
  • 1 Tablespoon Honey/Agave (depending on if you are vegan)

Preheat the oven to 450˚F (230˚C). Line a baking sheet with parchment paper. In a large bowl, add the flour/breadcrumbs/etc, paprika, garlic powder, salt, pepper, and alternative milk, and stir until well-combined. Break the head of cauliflower into florets, about 1½-inches wide. Add the cauliflower florets to the batter, making sure each piece is evenly coated. Arrange the coated cauliflower on the baking sheet. Bake for 20 minutes, flipping halfway. Meanwhile, in a small bowl, combine the buffalo sauce, coconut oil, and honey and stir until evenly combined. Brush the buffalo sauce mixture on the cauliflower and bake for another 20 minutes. Enjoy! 

Healthy Hoagies (loosely inspired by Beneficial Bento) (4 servings)


Preheat oven to 350 degrees. Heat ¼ cup of Silk Alternative and mix in ranch packet until thoroughly well blended. Divide ¼ cup mixture into two portions. Take a wrap, then brush from one portion of the mixture, then place meat, smoked gouda, and other fillings as desired. Then close the wrap, now resembling a taco and brush with cream mixture from the other divided portion. Then wrap the wrap in foil and bake for 10 minutes or until the cheese melts. Serve HOT!   

Healthy 3-ingredient Pizza recipe (PopSugar Recipe)

  • 2 12.5-ounce cans of chicken
  • 1 egg
  • 1/2 cup grated parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Italian seasoning
  • Salt and pepper to taste


  • Mix ingredients in a bowl, then flatten mixture with a fork onto a well-greased pizza pan.
  • Bake at 400°F for 30 minutes.
  • Add toppings, then bake for an additional 10 to 12 minutes.

Chili cheese nachos

  • Nasoya egg roll wraps 
  • Nutritional yeast 
  • Amy’s vegan chili 
  • Hot sauce (cholula works best) 

Preheat your oven to 400 degrees and warm a medium size skillet. Once warmed, spray the pan with cooking spray, empty contents of Amy’s vegan chili, sprinkling with ½ tablespoon of nutritional yeast, and hot sauce to taste. Heat and cook until some of the juices of the chili have evaporated and thickened. Then spray a cookie sheet with cooking spray, lay out an egg roll, fill the egg roll with chili (not too much otherwise it will not hold), and keep with the same process until all of the filling is finished. Lightly coat all of the egg rolls with a very light mist of cooking spray or organic canola oil. Place in the oven for 10-12 minutes. Serve hot with extra hot sauce, if desired. 

Healthy No Bake Marshmallow Brownies (recipe inspired by Baked Ambrosia

  • ½ cup cacao or cocoa powder
  • ¼ tsp salt
  • 1 ¾ cups Mejdool dates pitted*
  • ¾ cup prunes
  • 1 tbsp coconut oil melted
  • 1 tsp vanilla extract
 For Ganache
  • 1 cup chocolate chips
  • ⅓ cup coconut milk
  • flaked sea salt
For topping (**Note – for toppings, add these on about 5 minutes before end of bake time to avoid soggy brownies)
  • Walden Farms Marshmallow Fluff (optional – see the hot list for why this is so awesome!)
  • Cacao nibs or dark chocolate chips (optional)
  • Walnuts or cashews (optional)

 Line an 8 x 8-inch baking pan with parchment paper and set aside.

Add nuts, cacao, and salt in a food processor and process until fine. Add dates, prunes, melted coconut oil, and vanilla. Process until smooth.Press mixture into prepared pan and place in the fridge for 1 hour or in the freezer for 20-30  minutes.

While brownies are chilling, make ganache by melting the chocolate chips with the coconut milk. Stir until smooth.Pour ganache over chilled brownies and spread into an even layer. Place brownies in the refrigerator for 5-10 minutes, or until ganache has set.

Sprinkle brownies with flaked sea salt and cacao nibs.Cut into squares and enjoy!Store leftover brownies in the refrigerator for up to 1 week or in the freezer for up to 1 month.

The Day of The Super Bowl Workout Plan

During the morning of a typical Super Bowl Sunday, you have probably seen how exercise boutiques are packed, the gym is bumping, runners and cyclists scooting around the streets until 3pm, when and where you might see a tumbleweed roll by alongside light filled houses until Monday morning! Thanksgiving has a similar vibe! People are doing their proverbial “detox to retox” thing (and we have previously talked about the real danger of this).

We have great news for you… It does not have to be this way! Here, its smarter not harder (in fact, it should never, ever be harder when it comes to the body). People totally go ham before big, indulgent events (think holidays, Birthdays, the Super Bowl), then starve themselves until 4pm. Because of this self-induced starvation, they then GORGE and can’t stop.The sedentary athlete phenomenon has some crossover here. People have a tendency to overestimate their exercise output and underestimate how much they really consume and in relation to intensity. If you throw drinking in the mix, then there is a super underestimation of how much you are really consuming! If you think about it, it is kind of wild because you are sitting, eating, and drinking for close to 5 hours!

Regarding your morning workout,, I am going to go out on a limb and say that you should carry on with the normal routine that you enjoy or practicing exercises that may help you to be more mindful and instill a sense of calmness within you. Yoga (preferably a more meditative flow), Tai Chi, a walk, light weightlifting or Pilates (where there is great focus on the contraction of small muscles)  are most optimal choices here.

In general, practicing more mindful movement, not only promotes flexibility and provides an insurance system for the spine but literally with its breathing practices- instills calm into your day. This is probably not the best day to run 10 miles or do a double at SoulCycle – save that for the next day and have some EXTRA motivation not to overdo it on Sunday. Believe me it feels amazing to wake up early and have the gym all to yourself when you know everyone else is dragging.

Eating throughout the day 

It may seem strange to see “breakfast” and “normal lunch” in the previous paragraph, but I stand behind my statement in starvation prevention. I promote eating nutritionally dense foods- real food. Ones that have a nice balance of carbs, protein, fat, and fiber and are not a morse code for the word “diet” (saltine crackers, rice cakes, etc). Fiber rich whole wheat toast with feta, avocado, tomatoes, cucumber, spring onions, and egg would be ideal, in addition to having a hearty snack during the day, like yogurt with berries and crushed nuts. Satiation is key here, as you are far more likely to be able to focus on having a good time with your friends than having hangriness and a stomach ache.

woman lying on bed while eating puff corn
Staying active, a good daytime diet, and and using smaller plates can avoid this hand to mouth food coma! Photo by JESHOOTS.COM

Some Tips To Help You Stay on Track While Watching

Before I go into said challenges, I am going to share some tips about how you mitigate overeating during the actual game.

  • Grab a plate! A smaller one, like a dessert or appetizer plate, will give the illusion that you are eating more.
  • Be picky! Be sure to put food that you actually really enjoy on your plate. Something that you know you will savor, nothing on there that you feel blasé about! 
  • After you have finished your plate, have a hard candy or real deal peppermint that will slowly dissolve in your mouth over time. This way, you won’t reach for second helpings because you will have the distinct taste of peppermint in your mouth.
  • Grab a nice, strong scented hand lotion and slather your hands with it after you have finished eating. This way, if you do happen to eat something more, it will taste off and you’ll realize that you have had enough.
  • Have a big glass of water close to you (and this will also help you stay hydrate and get up from being seated to excuse yourself for a moment. If you are using HuluLive to stream you can alwyas rewind)
  • Have some peppermint tea. Peppermint tea is the perfect digestif and also promotes a filling feeling without overpowering you.
  • Clear the table or gather-round area completely at Half-Time. 

Before you think about whether or not to partake in the 90s dance party this year (Snoop Dogg, Dr. Dre, Eminem, Mary J. Blige, and… Kendrick Lamar?), have a glass of water and brush your teeth! Yes, you heard me- brushing your teeth is akin to the lotion tip that was given earlier. Your breath will be too minty and fresh and will not scream for more “Doritos!” If you do wish to have something, I would suggest having a Yum Earth lollipop! Yes, I know how old we are but these are an awesome way of distracting your taste buds with flavors like very cherry, pomegranate, watermelon, and green apple.

With that being said, either way, it is time to get movin’! 


And now….. KICK OFF! 

(*Cue Confetti in the air*) The great thing about the Super Bowl is that everyone is into it and excited to watch. Like I said earlier, everyone’s spirits are completely alive. You, too, can capitalize on the great athleticism and sportsmanship of the day. Here we propose to you to pose some fun challenges with your friends and loved ones.  When you hear certain football ‘sound-off’ terms, you are to perform a certain exercise.  Keep this cheat sheet nearby and keep the on rotations going and whoever has the most amount of rounds wins (although everybody wins, really 🙂 ). I suggest that said winner is exempt from cleaning duties and everyone else has cleaning duties or that everyone chips in to purchase a class for the winner’s favorite exercise class.. You can think of your own prizes and get creative with it! 

  • -First Down : This one everyone has to perform and there are no points, but your body will thank you. It is just too great of an exercise for your shoulders, spine, and knees! 
  • Time Out: Planking it out for as long as each person can, or if you have shoulder issues, Frankensteins for the duration of time out. 
  • Interception: Mountain Climber for 40 seconds
  • Fumble: 10 Air Squats with 2 second gluteal contraction
  • Commercial: Side Plank for duration of commercial (see video at start of blog for Neda, me and Galaxy!)
  • Following Commercial : Alternate Side Plank for duration of commercial 
  • If there is a third, consecutive commercial: 12 Bridges 
  • Penalty Kick: High Knees for 25 seconds 
  • Touchdown: 15 Jump Jacks done in an AS LIVELY AS POSSIBLE FASHION! 

~Camera cutting to Joe Namath in one of his infamous coats: Everyone better get up and catwalk the hell out of the front of the T.V. screen! ~

And now, for an intermission…I will see you in the next DAOFitLive Webinar, where we will get a chance to interact live on all of these ideas! Details coming soon – in the meantime, check out our YouTube channel!

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