It's Superbowl Sunday! And you know what that means: wings, beers and other terrible—but delicious—foods. 

Come tomorrow, after you've digested Sunday night's football feast, here are some tips from nutrition coach Karen Esrick, who has presented workshops at the downtown New York Sports Club.

“The cold weather makes us want to hibernate, and it's okay to start getting more sleep and reaching for comfort foods but that does not mean veg out on the couch for 5 months. No way!”

Esrick, who is also a certified trainer, recommends concentrating on more gentle forms of exercise in the winter months.

“Now is a great time for yoga, which provides our minds and bodies with clarity and flowing movements, keeping us limber and at ease with any anxiety the colder months might bring.”

To help fight off the flu and keep your immune system in shape, Esrick says it is essential to fuel your body with superfoods. Her tops picks are:

• goji berries: rated the highest fruit in anti-oxidants
• pumpkin seeds: among the richest natural sources of magnesium and zinc, which help to curb feelings of anxiety, support bone health, reduce musculoskeletal pain and promote proper immune function
• mushrooms: low in calories and high in fiber and potassium. One medium portabella mushroom has more potassium than a banana or a glass of orange juice. Shiitake mushrooms stimulate the immune system and help fight infection.

Here are three anti-oxidant packed recipes that she recommends to help you stay healthy this winter. You should be able to find all of the ingredients at Hoboken Farm Boy or Basics. A warm winter coat and boots are also a must!

Goji Energy Bars
1 cup pine nuts
1/4 cup soaked buckwheat
1/4 cup agave
1 cup pumpkin seeds
1 cup almonds
water
dried Goji Berries

Put pine nuts, soaked buckwheat, pumpkin seeds, almonds and goji berries into a blender or food processor and blend for a few seconds. In a bowl, mix
these ingredients with the agave and add a little more water to moisten. Add more dried Goji berries. Mold the mixture into energy bars. Use cookie molds or make balls with your hands or use a fork on a plate to make compact energy bars. Let sit for at least 45 minutes.


Cajun Roasted Pumpkin Seeds
4 cups raw pumpkin seeds
1/4 cup cajun seasoning
vegetable oil cooking spray

Preheat the oven to 300 degrees Fahrenheit. Rinse pumpkin seeds in a colander. Spread out on paper towels and pat dry. Coat a large baking sheet with cooking spray and spread the pumpkin seeds out in a single layer. Spray the tops of the seeds with additional cooking spray. Sprinkle the seafood seasoning evenly
over the tops. Bake for 30 minutes in the preheated oven, stirring occasionally, until dry and toasted. Cool for a
few minutes before serving.

Sauteed Wild Mushrooms
2 pounds mixed wild mushrooms, such as cremini, shiitake, porcini, and portobello
1/2 cup good olive oil
1 cup chopped shallots (4 large)
2 teaspoons sea salt
1/2 teaspoon freshly ground black pepper
2 tablespoons chopped garlic (6 cloves)

Remove and discard the stems. Slice the small mushrooms thickly and cut the large ones in a large dice. Heat the olive oil in a large (11 - inch) saucepan. Add the shallots and cook over low heat for 5 minutes, or until the shallots are translucent. Add the mushrooms, sea salt, and pepper and cook over medium heat for 8 minutes, until they are tender and begin to release their juices, stirring often. Stir in the garlic and cook for 2 more minutes. Serve warm.