Top 6 Snacks for Weight Loss

I've compiled my favorite snacks that will help you manage your waistline and keep you full until your next meal. These are foods that I keep in my house on a regular basis. It would do you good to make sure you have one of these snacks on your person at all times for emergencies. I find that many poor food decisions are made because you get too hungry without proper food choices and your willpower fails. If you know you have a healthy option to tide you over, you are less likely to make poor choices.


1. Hummus + Veggies: Whether you make your own hummus or buy it at the store, it is a creamy dip for your crispy, crunchy vegetables. When you're craving chips, the crunch of fresh veggies will help you satisfy that craving. Just make sure you don't overdo-it on your hummus serving sizes.

2. Fresh Fruit: Sweet and satisfying. With so many different fruits to chose from, there's sure to be a few that you like. Chose one piece for easy grab-n-go or make a fun, colorful fruit salad.

3. Apples + PB: One of my favorite afternoon indulgences! This is a great snack because the peanut butter will keep you full for a long time. You could definitely get yourself in trouble here, though. Just 2 Tbls of PB is about 200 calories. Yep. BUT, you really don't need all that much. Measure out your peanut butter the first few times and you'll be able to eyeball it in the future. Also, make sure you use natural PB. No artificial sweeteners or preservatives, etc.

4. Kale: Kale chips! The best thing since popcorn! Here's what you do: Clean kale thoroughly, dry thoroughly. Tear into chip-size pieces. Spray with olive oil spray and sprinkle with sea salt. Bake at 350 for about 15 minutes until dark and crispy. Kale is also a great addition to smoothies and shakes!

5. Non-Fat Greek Yogurt: Lots of protein, no fat. Creamy and delicious! There are so many varieties of Greek yogurt nowadays so just pick ones with the lowest sugar and the best taste to you. If you buy the plain kind, you can add your own fruit and save on some added and refined sugar.

6. Raw Almonds: Serving size: 1/4c I say that first because it's so easy to eat so many of them! If you pre-measure these into snack baggies, you'll be prepared. You'll be able to grab-n-go and they're easy to store them in your book bag or purse or car.

The Freshman 15 Myth?

If you are a college student, you have most likely heard of the dreaded "Freshman 15." But what do we really know about this phenomenon? There is little research out there to show that a majority of freshman gain 15 pounds during their first year or semester at college (that doesn't mean it doesn't happen). One study at Dartmuth college said that freshman gained only about 3-5 pounds before the end of their first school year. So what's the deal?

Well, let's consider the culmination of all 4 years however long it takes you to graduate college. In a study by Jay L. Zagorsky and Patricia K. Smith, they found that yes, freshman did gain about 3-5 pounds, but so did most college students throughout the rest of their college years. The total weight gain for women was about 9 pounds and men, 13 pounds. Although this doesn't quite reach the "15," these are just samples and studies and are not meant to be accurate for every person out there. 

So now that you know the myth is busted, I'll tell you why some people DO gain weight. I've always chalked it up to a new-found freedom. (1) You haven't been away from home before, so you're doing whatever you want, whenever you want. This lifestyle obviously can take a toll on your eating habits as well. You are no longer told to "eat your vegetables," although I hope you know you should. (2) Also, many college students chose to be on a meal plan. While this seems great (not cooking your first year takes a lot of stress off your shoulders), it can really hinder your chances for maintaining or even losing weight. Although healthy choices ARE out there, it is very difficult to chose a salad over a piece of pizza or wrap over hamburger. Another reason why I'm not a big fan of meal plans is that you do not get to cook. I am a firm believer in learning how to cook for yourself in order to be healthy. (3) If you are always eating out, how will you learn? Being healthy takes time and effort, but once you learn how, it becomes a natural part of life. Taking the time during college to learn how to cook is good "practice" for the rest of your life as a healthy individual.



Let's say you gained the Freshman 15 or you are still afraid of gaining it and you don't know what do to. Here are a few tips to get you in the right direction:


Drink water with meals, not soda! Your body needs water to push through vitamins and minerals to all your cells. If you are not getting enough, you may feel tired and lethargic, and down-right gross! Drinking soda can really pack on the pounds. If you just have to have it, save your soda for a snack in the afternoon or a treat after dinner.

Eat breakfast! This will jumpstart your metabolism. If you've been sleeping all night, your body has gone into starvation mode. This means it is conserving energy and taking anything it gets and restoring fat cells. Eating something as soon as you can in the morning will "wake up" your body and get your metabolism going.

Make sure fruits and vegetables make up HALF (at least) of your plate. Every meal! This will ensure your daily consumption is in an appropriate range.

Do not eat when stressed! Stress eating is a big deal for me, too. I have found other ways to cope with the stresses of writing papers and studying. A good treat is a mental break. Anything that will get you away from a computer or desk WITHOUT food, will help you clear your mind and regroup. Take a 10 minute walk, jog, climb the library stairs a couple times, draw a picture, call your mother. Anything! You may find that you aren't even hungry!


Get enough sleep! Naps ARE cool! (just not during class) Being tired and hungry go hand in hand because of hormones in your body.

Stay active! Chances are your college has a recreation center. It's always fun to try a new fitness class with a friend!

Mindset for New Years Resolutions Success

Hope you're all having a wonderful new year! Mine has crept up slowly on me, but I'm ready to dive into this year. There are so many exciting things happening in all our lives. I hope this new year brings as much excitement to your life as it has to mine!

Just thought I'd throw out a blog about mindset. We are all a little more conscious of our bodies around this time of year, but let's try to be more conscious of our minds. If we do so, everything will fall into place!

Here's a great article that will get you ready to tackle the new year, head first! I particularly like this because it looks at weight loss as something that can be practical change to your lifestyle and not a burden. I try to teach my clients these principles in their sessions. I am a firm believer in practicality!

First Step Nutrition - Upgrade Your Mindset For Success