How can we enjoy ourselves on game day AND stay on track with our health goals, starting with Super Bowl weekend, going into Valentine’s Day, into spring break, and so forth?
You want to be social for game days and special holidays, but also not regress in progress at every event or company pizza party.
So how do you find the balance?
You apply the minimum dose for your everyday standards. And you treat your MDS (minimum dose standard) like you would a prescribed medication. You take the prescribed daily dose, or the minimum dose, to maintain or improve your health.
So if we plan to attend this Super Bowl party, let’s enjoy ourselves while making a few small modifications to stay on track with our health goals and this lifelong journey.
Here are 3 MDS items to focus on so you can enjoy and continue optimizing this Sunday and throughout the holidays, festivals, cruises, parties, weddings, and quinceañeras to come this year.
1. Rethink Your Drink For Game Days & Events
Hydration should be included in the first hour after waking.
Most of us wake up dehydrated. So let’s begin with replenishing lost fluid. We especially feel it as we rise from bed, and our backs, knees, and joints are tight and even crackling as we make our way to the bathroom. It takes some minutes or longer for others for our body to then begin moving fluids down our spine and limbs. So let’s give it a booster, hydrate and lubricate your joints and ligaments as soon as you rise, ideally while you are taking in the sunlight outside.
Game day, hydrate like you are going to the big game. Keep yourself well hydrated early in the day.
Now it is pregame time. Sodas, beer, and alcohol join the party.
Let’s make one clear statement first. Alcohol is a known toxin and directly linked to cancer. Having no alcohol is what is recommended. But if you do indulge on a special occasion and want a cold lager to fill your mug, then match it with the same amount of water afterward. This will keep your body hydrated, your thirst quenched, and keep alcohol from concentrating quickly in your body.
Other options:
- Non-alcoholic beer alternatives that still give you the taste and foam.
- A fun mocktail that can still be sweet and social.
- Stay disciplined, drink nothing, and just stand there 🙂
2. Appetizers & Snacks for Game Day Where Derailment Picks Up Speed
In most situations, unless there is a deliberate effort to offer less-calorie-dense appetizers and snacks, the compromises are high-carbohydrate and high-fat foods or combinations of foods. Through appetizers and snacks alone, you can quickly consume your daily calories even before kickoff.
What to do instead:
- Mix in fresh veggies such as celery, carrots, broccoli, apple slices, and different fruits.
- Use alternative dips, such as hummus, yogurt mixtures, or caramel, for apple slices.
- Instead of fried jalapeño poppers, bake them in the oven, wrapping goat cheese or cream cheese in prosciutto instead of bacon.
Check out our recipes for mocktails, jalapeño poppers, yogurt dip, and more HERE
3. Begin Your Day With Movement
What is your minimum required dose of movement? Well, what are your long-term and short-term goals?
This weekend’s short-term goal will probably just be to maintain.
- Wake up 30 minutes earlier.
- Take a 15-minute brisk walk.
- Complete one set of slow controlled push-ups, wall or floor variation.
Watch a brief demonstration of proper push-up form in different beginner to advanced variations here -> Link - Follow with one set of body squats to near failure.
If you get a full workout, great.
If you cannot, take the MDS that day and resume track on Monday when you wake up hydrated, refreshed, not bloated, and ready to take on the week again.
Consistency beats intensity when life gets busy.
So enjoy, be careful, take care of one another, and… Go Hawks! 🏉🏟️
