Motivation Monday


Self Control and Smart Snacking

Happy Monday!!!

Hello all. Hope you had a fabulous week! Today marks the one-week countdown to Halloween and given the number of requests to discuss self-control and snacking, I say let's marry the two convos and get to it.

When it comes to exercising self-control, I’d say this is something that many of us identify as a struggle. I can't help but think of the Pringles slogan “once you pop, you can’t stop” and it makes me smile—I can totally relate to that feeling when it’s just too darn good to stop.

In order to develop and build the self-discipline you need to resist cravings, you have to go back to your goals. If you remind yourself of your health and fitness goals, you may just find the strength to control your urge to indulge. Additionally, take a moment to think about how you'll feel if you don’t exercise self-control.

When I get into this situation and want to keep scooping more spinach artichoke dip onto my plate, I bring to the front of my mind how I’ll feel if I don’t stop (stomach ache, low energy and further from reaching my goals…no bueno.)

Another tactic I practice is I set myself up for success. I familiarize myself with serving sizes and do my best to stick to one serving. For example, I love almonds. They are a great healthy snack full of protein and fiber to keep me full, but even still, it is critical to be mindful of portion control. For almonds, one serving is 23 almonds, which is enough to cover a 3x3 sticky note or fill a shot glass or ice cream scoop. Remember, more is not always better—even if it’s healthy.

Smart snacking goes hand-in-hand with self-control. There are many options in the world of snacks, but not all options are healthy. So learn about the healthy ones! These are void of refined grains and sugars, and are loaded with protein and fiber. I am not a calorie counter even though I think it is beneficial to have a top-level understanding. Rather, I focus more on knowledge and building a solid grasp of smart choices. If we spend too much time calorie-counting we get stuck in the diet wheel going round and round. And...its no fun! Boo. However, if we learn what to select and why, then we strengthen our chances of making this process a lifestyle.

Below are some of my favorite snacks that are both tasty and nutrient-dense.

- nut butter mixed with protein powder spread on ½ banana

- two slices of turkey breast rolled with sliced avocado

- a hard-boiled egg and apple slices

- ¾ a cup of edamame in the pods

- one celery stalk or a handful of baby carrots dipped in 2 tbsp hummus or avocado dip (see recipe below)

- a protein bite (see recipe below)

If you are wondering how you are going to survive the surge of sweets coming October 31st, keep re-reading this and tell yourself that you CAN use self-control and reach for a healthy snack!

In good health and much gratitude,


Meghan Lyons, MS, Nutritionist

Wife, mama, health and wellness enthusiast! Undergraduate and graduate school gave her two degrees in Human Nutrition. Life reminds her daily about why her degrees matter and why they are such a gift. Live healthy. Be Happy.