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Any tips on making it through the big game without overeating?

It’s that time of year again when the rooms are full of screaming fans and lots of food! Game day is full of letting loose and showing that football spirit – even for those of us who are rooting for a team for only that one day!

The big game is usually marked with tailgating, alcohol (lots of beer) and food, but that doesn’t mean you have to go overboard. There are plenty of ways to enjoy each touchdown by not giving up and passing (pun intended) on a drink or a dish. The key to this game is to keep an eye on what you are nibbling on and watch those portions.

Here are a couple of game pointers to keep in mind:

- Don’t let the chips get in the way. It’s too easy to crunch on potato chips and then realize you ate half the bowl. Keep portions in check. Take a handful and opt for the baked tortilla chips; steer clear of the cheese dips and spoon out some salsa.

- Wings can be high in fat and calories if you consume more than your stomach really needs. Instead of the traditional fried wings, I recommend brushing wings with some olive oil, garlic and rosemary…..grill or bake them…..and oh yeah, don’t forget some cooked onions. No need for blue cheese or dressing – they taste great just the way they are!

- Need a little nosh? Keep munching on fresh vegetables or fruit. Not sure if the party will have either? Bring it to your host. This way you are sure they will have it to serve.

- Where’s the keg? When it comes to beer, keep it light and low in calories. Enjoy one or two so this way you won’t add too many calories. One tip: If you have a beer or alcoholic drink, be sure you consume a glass of water (for each beverage) to make sure you stay hydrated.

- Keep being social. The more you talk and yell at the television, the less you will eat and drink!

Regardless what team you are on, remember not to fumble when it comes to nutrition. If you indulge a little here and there, just pick up where you left off – hopefully in the end zone – and get ready for your next play (your next step).

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!

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By Shawn McKee
Staff Writer

Say Cheese!
One of the most versatile and delicious foods of all time — that is a scientific fact — can improve your omelet, upgrade a burger or be eaten all alone as a tasty snack. And if those weren’t enough reasons to love cheese, it can actually help you avoid gaining weight.

Favorite Fish
It seems counter-intuitive that a fish high in fat could help you lose fat, but salmon does just that. The fat in salmon is the heart-healthy omega-3 variety, which a recent study in Iceland found increased blood levels of the appetite-regulating hormone leptin. Salmon is not only packed with health benefits, but it also helps keep you full longer.

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By Pamela Ofstein
Director of Nutrition Services

We know you won’t always have time to prepare a proper lunch or cook up a healthy dinner, so we’re going to make eating right anywhere much easier. eDiets has teamed up with Healthy Dining Finder to bring you the best meals at your favorite restaurants each month.

It’s not based in Boston and it’s not a market, but in today’s time-pressured environment, Boston Market perfect for people looking for quick, tasty, health-conscious options.

With more than 530 locations in 28 states, Boston Market offers something for everyone, inlcuding individual and family meals, soups, salads, sandwiches, and even $5 favorites. You can even get a $4-off coupon here to save more!

Who doesn’t enjoy the taste of a homestyle meal? Boston Market has nailed it when it comes to providing wholesome entrees perfect for lunch or dinner. What is great about Boston Market is that you can enjoy roasted turkey, homestyle meatloaf or rotisserie chicken any time of year!

I have been going to Boston Market for years and their menu continues to grow and provide more selections for health-conscious diners. My favorites include the White Rotisserie Chicken and the Roasted Turkey – two of my favorite lower calorie and fat, high protein sources served up with full flavor.

A ¼ White Rotisserie Chicken (no skin of course) serves up only 240 calories per serving and 4 grams of fat, while the Roasted Turkey is only 150 calories per serving and 2.5 grams of fat. Couple either one of those with a side of Green Beans and Fresh Steamed Vegetables (totaling only 120 calories) and you have two meals to choose from that are less than 360 calories each. Perfect for lunch or dinner.

Don’t forget the salads, soups or Carver sandwiches. You can enjoy their Caesar Salad with either chicken or turkey (omit the dressing, where calories add up fast) for under 320 calories per serving. Or opt to split a Half Boston Turkey Carver with a friend or loved one and add a Caesar Side Salad (no dressing) or some of Boston Market’s Garlic Dill New Potatoes (my favorites) — all under 500 calories per meal and within budget.

Check out previous picks: Chili’s, El Pollo Loco, zpizza, Blimpie, Sizzler, P.F. Chang’s, Moe’s Southwest Grill.

To see the full menu of Boston Market’s Healthy Dining fare, visit Healthy Dining Finder and pick your own favorite. Enjoy!

Want an even easier way to eat right? Try eDiets Meal Delivery and never have to worry about cooking or dishes!

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Raphael,

I’ve been actively running as part of my exercise program for three months and I’m consistently getting side cramps. Many times during a run, I have to stop because the cramp gets so bad.

I can usually start up again in a few minutes, but this side cramp issue just doesn’t seem to go way. I know it’s not related to food because I make sure to not run soon after eating. Any recommendations? Thanks — Lori

Lori,

This is a very common issue. Sometimes it has to do with your running pace. You may be trying to run a bit too fast. I recommend slowing your pace slightly for a week to see how that works.

When we inhale during a run, we take air into the lungs, which presses the diaphragm downward. When we exhale, the diaphragm moves up. If your body has some trapped air/gas below the diaphragm and you try to run too quickly at the start of the run, the diaphragm may cramp and cause pain.

Another effective way to prevent a side cramp is to take a few deep, full breaths when you begin your run. This will allow the diaphragm to fully lower and may reduce the stress on it. If you take a lot of shallow breaths when running, the diaphragm remains in a consistently high position and never lowers enough to relax, so it cramps up.

Based on everything you’ve told me, I suspect these tips will provide the solution to your cramping issue. Best of luck and please write back to let me know how the tips worked.

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

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By Shawn McKee
Staff Writer

Healthy eating does not need to be complicated. In fact, it can be just about as easy as grabbing fast food if you know what foods pair well and make for a balanced meal.

“Eating a meal or snack shouldn’t involve making difficult decisions — the only tough decision is deciding what will satisfy your palate,” explains eDiets Director of Nutrition Services Pam Ofstein.

“Choosing a meal or snack is all about picking foods that complement each other with a proper balance of carbohydrates, fat and protein and recognizing proper portions.”

The first step to understanding how to make a meal is to establish your calorie range so you know how to break your meals up.

“It is important that you consume the correct amount of calories to meet your needs and keep your fat, protein and carb ratios as balanced as possible,” suggests Pam.

“This will help keep those hunger pangs at bay, keep your blood sugar levels stable and help you avoid any extra calorie intake throughout the day. I am a big proponent on eating more often and having smaller meals.”

Build the perfect breakfast >>

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