4 tips to avoid the freshman 15 & 10 ways to eat enough fruit and vegetables

CLICK HERE TO WATCH THE VIDEO

Click here to watch 4 tips to avoid weight gain and just stay HEALTHY in college
Click here to watch 4 tips to avoid weight gain and just stay HEALTHY in college

Happy August!  The fall semester is coming up faster than you think.  Before I went to college, I was nervous about gaining weight and not being able to eat healthily.  Studies show that 60.9% of college students gain on average 7.5lbs their freshman year.

1. Exercise

  • Get a group fitness schedule.  Group fitness classes offer all kinds of workouts from interval sculpt, to yoga, to Zumba and beyond.  It is also a great way to meet like minded people.
  • Get it done in the morning.  By the end of the day, the workout is likely to not happen.  Let the workout energize you and get you ready and fresh to focus the rest of the day.
  • Sneak it in.  Try a 2-minute wall-sit while brushing your teeth, walking an extra block or taking the stairs.

2. Eat Enough Fruits and Vegetables

An even scarier statistic than average college weight gain? 94% of undergraduate students don’t eat enough fruits and vegetables. 

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Here’s 10 ways to get enough in!

  1. Get a to-go blender so you can make green smoothies in your dorm room
  2. Steal as much fruit as you can from the dining halls
  3. Always have dried or fresh fruit in your backpack for a snack
  4. Whenever you eat a bowl of cereal or oatmeal, put a little bit of fruit on top
  5. Carrots, red bell peppers, cherry tomatoes, cucumbers, celery are great snacks to take on the go maybe with some hummus or peanut butter
  6. When making sandwiches in the dining halls, make sure to stuff them with lots of vegetables
  7. Try salad as a main dish, pile it high, and load it up!
  8. When you go to to the pizza or pasta bar in the dining hall, ask for light on the meat and cheese and PLENTY of vegetables
  9. Choose the vegetarian option at the hot bar
  10. Include a green salad with your dinner every night

3. Late Night Decisions

  • When we get stressed, we reach for high fat, high sugar, salty foods.  Avoid keeping a lot of junk food in the dorm room.
  • Purchase portioned out peanut butter or nutella packets to avoid overeating it
  • Keep healthier snacks like fat free granola, fat free popcorn, rice cakes
  • Try a brownie cliff bar instead of a brownie
  • Chocolate soy milk is a great dessert!
  • Keep alcoholic beverages to a minimum: 1 drink for women and 2 drinks for men per day is recommended

4. Be Careful Who Your Friends Are

  • Friends can pressure you to drink or eat more
  • Friends can judge you for eating healthily
  • Surround yourself with people who will encourage and support you to accomplish your goals

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In the meantime, I just did this yoga flow to this Michael Franti playlist  :)! Give it a try!  My class will be similar, with more inspiration and quotes and mindfulness ❤ and by the end of the 22 classes, you’ll be able to do all kinds of poses! Gradually building your strength and flexibility!  I also am teaching Dance Mania at 8:30pm on Wednesday nights and Zumba Gold at 8:30am on Wednesday mornings!  Hope to see you there!

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My 2 Favorite Salad Dressings, Made in 5-10 Minutes

In no particular order AT ALL! They are both redonkkk

1. Marinarapastasal9

This marinara is beyond any tomato sauce I’ve ever had.  And I LOVE tomato sauce.  Mama knows, I could go through a jar a spaghetti sauce in less than a week- easily!  Here’s why it beats the rest:

  • no sodium
  • no fat
  • no weird additives
  • it takes literally 5 minutes to make
  • lycopene (antioxidant in tomatoes) decreases risk of skin cancer and sunburn and decreases risk of prostate cancer
  • full of vitamins, minerals, fiber, all fruits and veggies here ladies and gentlemen

Tear up some leaves and spiralize a couple of cuces or zucchinis/ summer squashes and:

Blended in my tiny $10 blender:

  • 1 tomato
  • 1 tablespoon or more of Italian Seasoning (to taste)
  • 1-2 garlic cloves
  • 1/4 red onion
  • 2-4 dates (depending on how sweet you like it)
  • 2 oz (apx 1/3 cup) sun dried tomato

I make lots of variations to this! This time I made it, I used fresh oregano, thyme, and rosemary that Janice gave me, THANK YOU JANICE!!! I also didn’t have sundried tomato or onion, and I still loveeedd itt!  Sometimes I just blend tomatoes, dates, and basil.  Sometimes no onion, sometimes extra garlic!  Have fun with it and see how you like it!  And I don’t usually top with walnuts, but those looked good to me today 🙂 Some mushrooms and/ or artichokes would have been nice, or some broccoli!! Mmmm

2. Sweet Citrus Ginger Mint

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Moan moan moan moan moan moan.  Oh KALE  ya!  This + kale = OMFG HOW IS THIS SO GOOD!? I actually had 2 huge bowls of this salad for breakfast this morning.  It is that goood!!!!  And you thought eating 2 heads of kale was difficult, ha ha HA!! Just you wait, you’ll be dreaming of it, just like me 🙂

  • easily absorbed calcium
  • easily absorbed iron (mixed with vitamin C!!)
  • protein packed, sweet satisfaction
  • indigestion aid (ginger)
  • it’s so good, so easy, so refreshing and satisfyingly filling ❤
  • so low fat
  • so high fantastic
  • so addicted to the way I skipped down the street singing after I ate this

Kale is this one’s soul mate.  I suggest tearing some up like I did, or if you have a knife, chiffonaded dinosaur kale is how the chef Sam Romano made it for me.  I’ve never been so impressed in my life.

Blended in the little blendah:

  • 3 oranges
  • around 15-20 fresh mint leaves (depends on size and variety, I’d load it in, looovee orange and mint)
  • 3 dates
  • 1.5 tsp maca (optional, what do you have on hand? 🙂
  • 1 Tbs hemp (I’ve used sesame seeds and flax seeds before too, both phenomenal)
  • 2 thimble sized pieces of ginger, ( I’ve been adding more lately, the warming ginger is aweesomee)
  • lemon juice

I actually didn’t have lemon juice, but have made it before with lemon and it’s really nice, the sour with the sweet date is just, ! .  Impeccable.  I really want to try it with pomegranate seeds on top!  You have fun with it!  Too easy, too many health benefits! Stuff your excuses in the trash, suck it up, and make this.  If you don’t like it, I’m convinced you are an alien.