Neglected.

That is what this blog has been for the past week!
Oh boy...this past week has been busy.
Recovering from a fantastic weekend in Tahoe.Friend from Cali came to stay with me for the week.
Friend from Provo's last week in town.
etc. etc. etc.
But don't worry, I'm coming back with a vengeance.

Memorial Day BBQ Makeovers

Memorial Day = BBQ

It's just common knowledge, but that doesn't mean it has to be Calorie Fest '09. Here are some great ways to make your BBQ healthy and delicious!

On the grill:
-go for lean meats or fish instead of beef which tends to be higher in fat and calories
-make kebabs with meat and veggies
-use Boca burgers or veggie patties instead of hamburgers
-use 97% fat free hot dogs
-when choosing chicken go with the skinless option to cut out unwanted calories
-use low cal salsa's (click here for a great recipe), try new spices, or marinades that aren't fat based to flavor
-Grill your veggies too! Try THIS recipe for Grilled Asparagus Rafts.
-use wheat buns instead of white
-wrap your meat in large lettuce leaves instead of using buns if you're going low-carb

On the side:
-fruit and veggie trays are ALWAYS popular. Who doesn't love cold, crisp, cut up watermelon?
-make a fresh green salad...use whatever veggies or fruits you can get your hands on and make a fresh balsamic dressing to top it off
-buy baked chips instead of regular chips
-hummus and pita bread/pita chips make a great side dish and veggies dipped in hummus is divine as well!
-avoid mayo-based salads (you know the type...grandma's potato salad...prime culprit) they tend to be high in fat and calories
-corn on the cob.....enough said. (p.s. it's on sale 10 ears for $2 @ my fave Sunflower Market right now)
-try some delicious oven baked sweet potato french fries (I love em!)
-take advantage of the fresh fruits and veggies in season!

On the sweet side: meaning dessert of course...
-go for Dreyer's Grand Light Ice Cream/or a nonfat frozen yogurt, instead of the full fat kind
-try a fruity sorbet topped with fresh raspberries and blackberries
-if you're baking a cake or cookies use healthy substitutions
-Fruit! always a good dessert!
-find a lower fat options such as strawberry shortcake or a pudding parfait
-make rootbeer floats with diet root beer and nonfat frozen yogurt
-get creative!

Do something active! Take the time to go for a bike ride, hike, or walk. Involve the whole family in a game of football or steal the flag. Make it fun :)

Just remember Holiday doesn't mean Hay-day. Make smart healthy choices! Enjoy your Memorial Day weekend, and be safe!

Stawberry-Banana Protein Shake

This is one of my favorite snacks that is more like a treat! It is easy and delicious.

In a blender mix:
1 cup of ice
1 scoop of vanilla protein powder (I use Biochem, but you can use whichever kind you like)
1/2 banana
5-6 strawberries (I use frozen, but fresh works great)
3/4 cup skim milk
1 Tbs Splenda
1 tsp cinnamon

So good! For this entire shake it's about 150 calories and around 15 grams of protein. Great stats if you ask me!

Exercise of the week: Elevated Pushups

If you have been doing normal push ups and are looking for a way to step it up, this is a great way to do it. Put your feet up on a chair or bench and keep your abs and glutes tight. You want to avoid arching that back. From here you do your push ups just like normal. Having those legs elevated increases the difficulty of the push up and also will work those shoulders a bit more. Do 3 sets of 15.

Creamy Chicken Enchiladas

These are seriously SOOOO good. So easy and, SO good.

Ingredients:
1 can 98% fat free cream of chicken soup
1 can 98% fat free cream of mushroom soup
1 pt. nonfat sour cream
1 lb boneless skinless chicken breast (about 8) shredded or cut into small pieces
1/2 c. pepperocini peppers, chopped
1/4 c. sharp cheddar cheese, grated
8 whole wheat tortillas

Boil the chicken until cooked and shred it into small pieces. While the chicken is cooking mix the soups, sour cream, and pepperocines in a bowl. Add the cooked chicken and mix well. Spray a 9x13 inch pan with cooking spray. Use 3/4 of the mixture to roll inside the flour tortillas. Lay them in the pan and spread the remainder of the mixture over the top. Sprinkle the 1/4 cup sharp cheddar on the top, cover with tinfoil and bake at 350 for 45-50 mins. Makes 8 servings.

Nutritional Info: per one enchilada. 138.4 calories, 2.9 fat grams, 9 grams of carbohydrates, .3 grams of fiber, 18.4 grams of protein.

Start your day right: Breakfast IS for champions

You've probably heard it said, breakfast is the most important meal of the day. Well, its a true statement. A common misconception is that skipping breakfast means you are eating less, and will promote weight loss. This is actually not true. Those who skip breakfast usually find themselves starving by lunchtime and make up for the lost calories by overeating. It has been proven that those who eat breakfast will be more likely to lose weight, and maintain a healthy one. Not only does eating breakfast stop you from binging on unwanted calories, it jump starts your metabolism.

When you think think about the basics behind your body's need for fuel, a morning meal just makes sense. After sleeping for 7-8 hours your body has been "fasting." Your body has used the food you ate during the previous day as fuel up until that point, and your morning blood glucose levels are low. Glucose fuels the brain and all physical activity, so starting your morning off with low fuel is a bad idea. If you don't eat and you go on with your normal activities your body slows down your metabolism in order to conserve energy. Also, in response to this perceived deprivation the body increases production of cortisol, the stress hormone that leads to fat storage particularly around the midsection.

Now, I know I know... you're "not hungry" in the morning. It may take your body a couple of weeks to get accustomed to eating breakfast. BUT it will happen, and you'll get to the point where you'll wake up hungry! If you're in a hurry plan out your breakfast the night before. Find things that are easy to grab and eat on the run.

When picking your breakfast options choose foods:
-high in fiber (this will keep you fuller longer)
-low in fat
-nutrient dense/a combination of macronutrients (you want to make sure you're not just eating straight simple carbs, add in some lean protein)
-a meal averaging around 300-400 calories

Some of my favorite breakfast options are:
-oatmeal
-high fiber cereals and skim milk (I love Corn Bran, Frosted Mini Wheats, Kashi Go Lean Crunch, Special K Protein Plus, Fiber One, & Raisin Bran)
-egg white omelet with veggies
-protein shake with fruit and skim milk
-non fat yogurt with strawberries, and Fiber One
-Wheat Toast and an Egg
-Fiber One bar & piece of fruit
-Wheat Pancakes

I am SUCH a believer in breakfast. I seriously get excited to go to bed because I can't wait to wake up and eat breakfast!

Delicious Mothers Day Dessert

Low Fat Chocolatey Parfait Delight

Ingredients:
-1 Pillsbury reduced sugar chocolate cake mix
-1 box fat free/sugar free instant chocolate pudding
-1 container of fat free Cool Whip

Directions: Bake the cake as per directions. Use applesauce instead of oil, and two egg whites in place of two of the eggs, so you'll have 4 egg whites and 1 egg. Let the cake cool completely and cut into 2 inch slices. While the cake is cooling mix up the pudding and put it in the fridge. This dessert can be made in individual parfait dishes or in one large bowl. Start with a layer of chocolate cake, followed by a layer of whipped cream, and then a layer of chocolate pudding. Repeat this until all your ingredients are gone. You can top this with sliced strawberries and chocolate shavings. Put in the fridge to chill until serving. So easy, and DELICIOUS!

Summer Slim Down Class

So, as you can tell I love talking about all things, fitness, health, nutrition, working out, eating healthy, solutions to everyday stay-healthy battles, and the like. I have SO much loved writing this blog and answering all of your questions and receiving your comments. I think that creating a healthy lifestyle is something that is a learning process that takes time whether you are aiming to lose weight, or just improve your quality of life there is always room for improvement!

I have been trying to figure out a way to give more people specific individual help outside of the realm of my clients. I've been toying with the idea of holding a weekly class where I could give group instruction and individual attention to those seeking help with weight loss and achieving specific nutrition and fitness goals. Being involved with these classes would include, measurements and weigh-ins, weekly workout plans, nutrition plans, accountability emails, a weekly healthy recipe sample, as well as group support and help with an action plans to get yourself going! I'd like to make it as cost effective as possible so it would be like having a trainer without the price! I also wouldn't mind doing an "online" group as well for those who are out of state or unable to make it to a class. I have talked to some of you that have expressed interest already, but I need to see if there would be enough people to make it worth it. This class is open to all, so if you have friends or family who might be interested they're welcome as well!

Shoot me an email at megolina21@gmail.com, and let me know if you'd be interested. I'd love any feedback or suggestions if you have any as well. You guys are the best!!
xoxoxo Megan

Cinco de Mayo Delightfulness

Mexican Food is a definite favorite of mine, but there can also be LOTS of red flags that pop up all over the place when trying to eat healthy and Mexican simultaneously. Here are some Mexican recipes that will make celebrating healthy and delicious!

Crock Pot Chicken Chalupas
2 8oz cans pinto beans
1 large onion chopped
3 cloves garlic, crushed
24 ounces of canned chopped chilies
1 1/2 TBS chili powder
4 lbs boneless skinless chicken breast
1 1/2 teaspoon oregano
1 1/2 tablespoon salt
1 1/2 tablespoon cumin

Place beans, chicken and all other ingredients in crock pot. Simmer covered until meat is fully cooked. Serve alone, in a tortilla (try the La Tortilla Factory brand), or over baked tortilla chips. Top with diced tomatoes, fresh cilantro, sliced avocado, salsa, and low fat sour cream. SO good!

Low Fat Corn Bread
1 cup all-purpose flour
1 cup cornmeal
2 tablespoons sugar
2 teaspoons baking powder
1/2 teaspoon salt
2 egg whites
1 cup skim milk
1/4 cup unsweetened applesauce

In a bowl, combine the flour, cornmeal, sugar, baking powder and salt. In another bowl, combine egg whites, milk and applesauce. Stir into dry ingredients just until moistened. Pour into a 9-in. square baking pan coated with nonstick cooking spray. Bake at 400 degrees F for 15-20 minutes or until a toothpick inserted near the center comes out clean. Serve warm.
Nutritional Info: One serving has 101 calories, 21 gm carbohydrate, 3 gm protein, trace fat, 1 gm fiber.

Mango Salsa
1 mango - peeled, seeded and chopped
1/4 cup finely chopped red bell pepper
1 green onion, chopped
2 tablespoons chopped cilantro
1 fresh jalapeno chile pepper, finely chopped
2 tablespoons lime juice
1 tablespoon lemon juice
In a medium bowl, mix mango, red bell pepper, green onion, cilantro, jalapeno, lime juice, and lemon juice. Cover, and allow to sit at least 30 minutes before serving.

Happy Cinco de Mayo! OLE!!

Exercise of the Week: Physio Ball Balancing

You've heard me talk core multiple times. All in good reason though. Your core is the powerhouse of your body. Whether you are a power athlete or a power mom. Having a strong core is beneficial for everyday functioning, (Think: lifting children, groceries, avoiding lower back pain, etc.)

This exercise is one that can be varied, so get creative. Balancing on the physio ball is something that can be intimidating at first glance, but it really just takes some guts. Once you start to get the feel for it you can branch out and try to increase your difficulty.
Start with just a normal knee balance. Find a wall or chair where you can stabilize yourself and take your time to slowly get on top of the ball. Once you feel like you've got your balance let go of the wall. First, just give yourself time goals. Stay up for 30 sec or a minute without falling off. Learn to use those core muscles and your inner thigh adductors to keep you in place. Once you've mastered that increase the difficulty by adding arm movement. Do arm circles out to your sides working those shoulder. Once that becomes too easy add weights. Do bicep curls or shoulder presses on the ball. You'll be surprised at how quickly you are able to increase your difficulty here. Heck, Before you know it you'll be standing on the ball!