Football Season Fitness Survival Guide

Football season is here… youth, high school, NFL, college (let’s go OSU, OU, TU:)!!

We all like to root for our favorite teams… but whether they win or lose, the food and drinks
that go along with watching the games are there to support you (good or bad) with a Tulsa Personal Trainer!

Unfortunately, what starts out as a game-day indulgence can quickly go unhealthy
downhill in a hurry and become a blowout for your fitness goals. See what I did there:)

You don’t want to start the season with a body like Adrian Peterson or JJ Watt, and
end the season looking like Rex Ryan or Mark Mangino our Tulsa Personal Trainer.

You CAN still party a little and have some fun without completely ruining your fitness goals.

This Game Plan guide can help mitigate the damage of crappy food and alcohol and help
you eat cleaner and leaner (without sacrificing flavor and fun).

The Game Plan

#1 Train Beforehand
If you’re going to eat big and possibly drink some during the game, get in a workout earlier
that day. You’ll burn some calories and increase your metabolism which will help offset the
calories you take in later- at least to some degree. Also, you’ll use the day’s excess calories
better for recovery from the workout that your Tulsa Personal Trainer gives you.

#2 Choose Lower-Calorie Booze and Food
I get it- you may like to have a few adult beverages while watching the games! But don’t let
this destroy your nutrition plan. Try and choose clear drinks such as vodka, gin, or rum
combined with a calorie-free mixer like club soda. They don’t pack the sugar and calories of
beer or mixed drinks. A couple glasses of wine is ok as well.

Just always remember- our body metabolizes alcohol because it’s essentially a poison, so
while alcohol is in our system- it is metabolizing and breaking down it instead of fat which is
getting stored on our body. In other words, alcohol shuts down your body’s ability to burn
fat until it’s out of your system. So don’t binge, it’s best to not drink at all, or rarely and in
moderation if possible with out Tulsa Personal Trainer.

3. Healthy Game Day Recipes

Recipe #1: Crock Pot Jalapeno 4-Meat & Sweet Potato Chili
With four types of meat (beef, chicken, turkey, and bison/venison), two types of beans (kidney
and black), and all types of flavor, this grain-free, sweet potato chili is filling, healthy and has
just enough jalapeno to spice up your life.

Yields: 6-10 servings
-2 tbsp. coconut oil
-1 lb. lean (90/10) ground beef, grass-fed if possible
-2 chicken breasts, chopped into 2″ cubes
-1 lb ground turkey
-1 lb ground buffalo (or venison if you’re a deer hunter like me:)
-1 large yellow onion, chopped
-3 small sweet potatoes, cleaned & diced
-2 jalapenos, sliced thin
-28 oz. can crushed tomatoes
-15 oz. can black beans, rinsed and drained
-15 oz. can kidney beans, rinsed and drained
-3 cups low-sodium chicken stock, pastured-raised if possible
-3 tsp. Himalayan salt
-1 tsp. garlic powder
-1 tsp. cayenne pepper
-2 tsp. cumin
-1 tsp. black pepper
-2 tbsp. chili powder
-2 tsp. smoked paprika
Serving Suggestions
-Green onions, thinly sliced
-Avocado (squeeze lemon or lime on top to prevent browning, when serving)
-Shredded white cheddar cheese
-Plain full-fat Greek yogurt

1. Heat 1 tbsp. coconut oil in a large pan or cast-iron skillet over medium-high heat. Add the
chopped onion, ground beef, 1 tsp. Himalayan salt, garlic powder, black pepper. Cook and
break up the beef as you stir, until the beef is no longer pink. Add 1 tbsp. chili powder, smoked
paprika, and cumin. Transfer beef to the bottom of the slow cooker. Do the same with the
ground turkey and buffalo/venison and call your Tulsa Personal Trainer.
2. Using the same pan, add 1 tbsp. coconut oil and the chicken breast cubes. Sear the
chicken until cooked through, about 6 minutes. Add chicken on top of beef in slow cooker.
4. Finally, add the diced sweet potato, black beans, kidneys beans, crushed tomatoes, chicken
broth, cayenne pepper, and remaining Himalayan salt & chili powder.
5. Cover and cook on high for 3-4 hours or low for 5-6 hours, until the potatoes are tender.
Serve warm with desired toppings.

Recipe #2: MCT High-Protein Queso
Queso doesn’t exactly scream “healthy,” but this cheese dip packs a powerful punch-of
MCTs (Medium Chain Triglycerides), a particular type of beneficial fat that requires minimal
action from the liver to convert directly into fuel in the form of ketones. Ketones are one of the
brain’s two primary fuel sources, and also a vital source of ATP energy for the body. MCTs
can be consumed from various food sources, including the most concentrated form, MCT oil
derived from coconut.

This Protein Queso is loaded with a variety of foods containing MCTs and blended with cottage
cheese, which adds a slow-digesting protein source for added muscle-building properties and
sustained fuel to keep you going during long game days.

Yields: 8
-2 tbsp. grass-fed butter
-2 tbsp. cashew flour*
-1 cup milk
-2 cups shredded white cheddar, raw cheese if possible
-1-2 tbsp. MCT oil
-? cup cottage cheese
-? tsp. Himalayan salt
-? tsp. chili powder
-? tsp. cayenne pepper
1. Add butter and flour to a small saucepot over medium-high heat. Whisk together until the
mixture becomes bubbly and foamy.
2. Add the milk to the mixture. Turn the heat up slightly to bring the milk mixture to a simmer.
Slowly stir as the mixture thickens. Once the mix thickens enough to coat the spoon, turn off
the heat with our Tulsa Personal Trainer.
3. Add the shredded cheese into the pot, until melted into the sauce. Stir in the spices. Turn
heat on low if the cheese needs to melt a bit.
4. Add the cheese mixture, cottage cheese and MCT oil to a blender. Blend for approximately
30 seconds, or until well combined. If a thinner queso is desired, simply add more milk to the
NOTE: This keeps well in an air-sealed container in the fridge. Heat on stovetop or in a
microwave when ready to serve. Garnish with shredded cheese and cayenne pepper when
serving. *If you don’t have cashew flour (you probably don’t), then simply grind up raw, unsalted
cashews in a food processor or blender. Other flours will also work, I recommend rice, chickpea
(garbanzo) or sorghum flour for gluten-free alternatives.

Recipe #3: Oklahoma Caviar

One of my wife’s favorite dishes to make here- any one of my favorites to eat:) This can be
a dip, side salad, burger topper–you name it, this is a great go-to for the next big game. It’s
healthy and so easy to throw together (I think that’s why my wife likes making this one most but
don’t tell her I said that:)