2015 College Survival Guide & Mama’s Tips

Aug 12th

So, you’re going to College! What are your 3 biggest concerns?

  • Will I like my roommate?
  • How will I juggle school work and my social life?
  • Will I gain the dreaded Freshman 15!?!?!

Here are 5 tips for making your first year of college a healthy, happy and productive one!

  1. Read labels! You’ll be amazed at how much sugar and fat a small cup of yogurt contains.
  2. Eat healthy protein in the morning (eggs, nuts, smoothies) and animal protein at night (if you eat meat). Digesting meat is exhausting for your body, and it will make you super tired! Also, white flour and processed foods will stick to you like glue. It will make you gain weight and will mess with your ability to concentrate.
  3. EAT! Try to snack and eat all day. If you don’t eat your body will go into starvation mode and will hold on to every ounce of fat. If you eat small meals throughout the day your body’s metabolism will be kicked into high gear and you’ll have more energy and be more fit.
  4. Take your vitamins! I highly recommend you take b12 vitamins daily to boost your energy & brain power (and it also helps with hang-overs). Take 2500mg per day in the morning. Your body will use what it needs and you will pee out the rest. It’s a MUCH healthier alternative to caffeine!
  5. Plan your shopping trip. Look at the recipes and decide what you’re going to make this week. Then only buy what you need. Try to make things that use the same ingredients. For example: Chicken salad, hummus, soup & burritos: need a roasted chicken, peppers, onion, quinoa/rice, beans, celery, carrots & herbs.

Below you’ll find our 2015 College Survival Guide. It has links to recipes, as well as a ‘must have’ shopping list for tools and food to keep in your ‘pantry’ box under your bed :)

CWK – 2015 College Survival Guide

How to cook healthy food with a microwave and refrigerator (plus a few handy tools) – oh, and save $$!

Mama’s Top 10 Dorm-room Recipes:











Essential tools:

  • Vitamix or good blender
  • Keurig
  • Microwaveable bowls
  • Colander
  • 1 good knife and small cutting board
  • Pot holders
  • Medium mixing bowl
  • Saran wrap
  • Silverware
  • Measuring cups & spoons
  • Ziploc bags

What to have in your fridge (or a ‘pantry’ box under your bed)

  • Instant rice (try for brown)
  • Quinoa – try to always have some cooked
  • Baby spinach
  • Roasted chicken
  • Salt and pepper
  • Garlic salt
  • Hot sauce
  • Squash, zucchini
  • Acorn squash and sweet potato
  • Celery
  • Ground turkey
  • Ground flax and chia
  • Instant oats
  • Apples
  • Almond butter
  • Red, yellow or orange peppers
  • Frozen corn
  • Canned black beans & chickpeas
  • Onion, garlic, shallots
  • Ramen or (healthier) rice noodles
  • Turkey bacon
  • Avocados
  • Bananas
  • Light mayo (olive oil based is better)
  • Avocado oil
  • Cooking spray (coconut or safflower oil)
  • Fresh or dried herbs and herb blends
  • Celery salt
  • Whole wheat tortillas
  • Good parmesan, cheddar, brie and shredded cheese
  • Yogurt
  • Fresh berries
  • Baby carrots

 Have a wonderful year!! I hope to hear from you soon.


Lindsay (Mama) O’Neill

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