Like a Kid Again

Last night my sis let me babysit her little babeskis. These kids are beyond adorable...

Yep. They are for reals that cute. Ugh, I could just eat them right up.
My sister said the kiddies could pick a snack before they went to bed, and after a lot of debating between creamies and popcorn, we decided on some popcorn. (Don't tell my sister that I actually just let them have both...) I served up a lil' bowl of popcorn for each kid and we talked and laughed. I LOVE the funny things that kids say. They are so honest. While we were snacking, the conversation with my niece went as follows.

Savy: "Meggie. When are you going to have a baby? You need to have a baby...I want more cousins to play with."  (Don't worry this isn't the first time we've discussed this topic)
Me: "OK, who should the dad be?"
Savy: "It doesn't matter what his name is, he just needs to be a husband."
Me: "Well if you could pick his name, what would it be?"
Savy: "Ugh...it doesn't even matter. I just want cousins. Just find a husband."

From the mouth of babes? I guess so. She isn't kidding around. ;) 

So, between talk of babies, bites of popcorn, and licks of creamies. I remembered how incredibly sad I'm going to be when my sis and her family move back to Austin this August. Reconsider Linds? I'll babysit all the time...promise!

I laughed as the kiddos ran away from their half eaten Creamies and partially eaten bowls of popcorn to find something better to do. Why can't we adults be like this? I want to eat like a kid again.
As a child I...
- Filled my plate but never finished it. (My mom always said my eyes were bigger than my stomach.)
- Ate until I was full and then was done.
- Was more intuitive
- Practiced moderation...for the most part (We all know kids have crazy candy binges every now and again.)

I feel like for the most part, I know there are some exceptions, kids are intuitive eaters. I think us adults are the ones that change that in them. While there are times when all kids want are sweets, and some kids are definite, "eaters," most kids eat when they are hungry and stop when they are full.

I feel like we could revert back to our childhood ways and help ourselves out in the eating department.
- Don't clean your plate just because you have a plate of food in front of you. Eat what you have if it's good and worth eating. If it isn't or if you are full, be finished with it. Far too often we just keep eating because food is there. Do you ever see kids doing that? Not usually...
- Maybe don't finish everything? Just saying. I have heard people say they have stopped overeating habits by trying to leave a few bites of everything on their plate.
- Ask yourself if you're really hungry? Are you eating because you think it's a scheduled time you should be eating, or are you really hungry?
- Try the bite method. A lot of times when kids eat, even with sweets, they are happy to just have a bite. Then it's off to find something better to do.
- Find something better to do? Instead of snacking like it's your job...find something better to do.
- Get excited. You know how kids are ecstatic over having a treat? Are you that excited when you have a treat? Or have little sweets lost their umph because you have so many? Maybe cut back on your sweets/indulgences so when you actually do have them you enjoy them! Moderation baby.

Do you eat like a kid? or have you turned into a plate cleaning, second portion devouring adult like most of America? Are there some kid like eating habits you could adopt back into your lifestyle?

Myth Busters: Eating Late...and a Monday Winner!

March Madness Mix Monday Winner is....

Amber @ Betty Meets Jane

Congrats girl! email me at megolina21 at gmail.com with your info, so I can send you your goods!! Thanks to everyone who entered!

We made it back into town this morning at 6AM. Gross? Yes, but totally worth it. While driving through the middle of the night I realized another reason why sleep is so dang important for health and weight loss aside from all THESE reasons...

When I stay up late I become hungry again. I am not much of a car sleeper, unfortunately, and so being up all night made me SO hungry! I started thinking about people who offer the "4th meal," or advertise that they, "stay open late," and it makes sense. When you don't have a good sleep schedule you may eat later, causing you to eat more.

This brings up a question I am asked VERY frequently.

Does eating late case weight gain?

Most Direct Answer: No, it doesn't.
Is there more to it than just that...of course, and here's why.

The fact of the matter is, calories are calories. Eating after a certain time won't cause you to gain weight. Eating later at night can lead to some poor habits, which will cause you to gain weight. Weight isn't determined on an hour by hour schedule. Your body doesn't calculate each bite you take and decide if it's going to cause you to gain a pound or lose a pound. It is an accumulative effort. Your deficit or over-consumption of calories over the span of a week, a month, or a year is what matters. If you are overeating for a few weeks, you will see weight gained. The opposite is true for if you are burning more calories than you are consuming for a few weeks. It will result in weight loss. A 300 calorie meal eaten at 6 PM. Is still going to be a 300 calorie meal if you can't make it home to eat dinner until 8:00 PM.

This is where the debate comes in that eating closer to your bed time means your body is burning less calories, whereas if you ate those calories earlier in the day you'd have more time to burn them off. This is a false notion. If you are eating a set amount of calories in a day you will still have a deficit, regardless of the time you ate them. It goes back to the accumulative amount of calories eaten over a period of time. Also, remember that the body never stops working. Your heart is always beating, your blood is always flowing, and you are always inhaling and exhaling, even when you are sleeping. True, you may burning more calories while you're up and about, but your body doesn't take a hiatus.

The key here is can you eat late without falling into poor eating habits. For some, eating later means you might make poor decisions due to being very hungry. Sometimes when we are starving and we come home we eat what is convenient over what is quality. This same idea of hunger and urgency can cause us to overeat as well. Portion sizes don't mean much when you are famished. Eating late can sometimes lead to craving heartier foods because you are so hungry, and these heartier foods can be more calorie laden. For some eating late can lead into grazing through the rest of the night, where setting an exact time to not eat past means you have a guideline as to when you need to stop doing laps around the kitchen and frequenting the pantry. Lastly, eating late can sometimes cause you to not feel hungry for breakfast in the morning. Eating breakfast is one of the best things you can do for your body as far as good health and weight loss. It gets your metabolism going, fuels your brain so you are ready to think for the day, and gives you energy. It's important!

So, is eating late going to kill you? Not at all, but will it help you to avoid it? Probably. 

It is said that you should eat. 

Breakfast like a king, 

lunch like a prince, and 

dinner like a pauper. 

Meaning keep your biggest meals at the beginning of the day, helping you to start with the fuel you need. I advise my clients to eat the larger sum of their carbohydrates for the day in their breakfast. (Think oatmeal, whole grain cereal, wheat toast, etc.) Try to increase your veggies and lean protein content for lunch and dinner.

Can you sleep in the car? I'm not the fall-asleep-anywhere child I once was. I think I actually slept for like 30 mins of our 10 hour drive. I need a nap. Are you a late night eater? I try to eat dinner between 7-8 but I'm usually hungry at 5 or 6 while I'm still training! I'm always ready for dinner when I get home. I always decide what I'm going to have before I get home, so I don't kibosh my day of good eating! When Is your biggest meal of the day? I would say mine is probably lunch. I have standard oatmeal for breakfast, and try to get in the most protein I can at lunch. Dinner is usually a protein shake these days.

Side note: Reader Rene...I don't know if you don't have a blog or if yours is just private, but you've asked a bunch of questions in the past and I love all of your GREAT comments. I can't respond back because I don't show you as having a blog? Do you have an email?? Email me! megolina21 @ gmail.com :)

Put a lil' Spinach in it.

Remember this guy?

All I think of when people say Popeye was how he ate lots of spinach and it made him big and strong. I wonder if this ever made kids actually eat more spinach? Pretty sure it didn't work on me as a child. Good things times have changed. I am a big fan of spinach these days. I eat a few cups of it every day. I think it's one of those "super foods."

I have been buying this bodybag sized bag of spinach at costco for about $4.00, and it's like a man vs. food challenge for me to eat it all before it goes bad.

Last time I ran into Costco to pick up a few things, and I had a new bag of spinach I happened to walk past a sample table of an employee who must not have been getting much attention. The conversation went a little something like this.

Costco: (Yelling at me as I walk past his table) You just come from the gym?
Me: Yep. Sure did.
Costco: You must workout a lot.
Me: Yeah, I do. It's part of my job.
Costco: What do you do?
Me: I'm a personal trainer, and a nutrition coach.
Costco: Ohh...of course you are. That is a lot of spinach. You eat really healthy. I bet I eat more spinach than you.
Me: Do you? Good for you. It is really good for you. (Me rearranging the 5 giant items in my hands, trying not to drop them)
*I never get a cart at Costco. I buy too much if I do.
Costco: I put it in everything...in pasta, eggs, sandwiches....(trailing off for 5 minutes...)
Me: Yep, it's great. (Juggling goods again) Well, I have to go. Have a good day!
Costco: Wait...personal trainer...how do I make my chest huge?
Me: Get a personal trainer, and eat lots of spinach...

Anyways...despite the fact that I almost lost all of my purchases about 5 times while he stared at me juggling them around, I did like his point. You really can put spinach in anything.

Today for lunch my spinach addition went a little something like this...

Scrambled eggs...(1 whole egg, 3 egg whites) and a sprinkle of fajita seasoning. 

 To that I added a healthy handful of fresh spinach.

 It cooks down to basically nothing, so you can't even tell it's there.

I put that inside a La Tortilla Factory Whole Wheat Tortilla.

 Added some salsa. Because what isn't made better with a little salsa?

 And Ta-Da! It was real good...

(did anyone see the modern family episode with the "ta-da??")

You really can add spinach to anything.

Why is spinach so good?
- It's RIDICULOUSLY low in calories, but very high in nutrients, vitamins, and minerals.
- It is a good source of...(are you ready for this jelly?) an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, copper, selenium, niacin, and omega-3 fatty acids.
- It contains flavanoids and antioxidants which are cancer fighters! (And just help to boost your immune system in general.
- It helps promote good digestive health. Sooo good for the colon.
- The carotine found in it helps keep your eyes in great shape.
- It contains a TON of iron. This is especially beneficial to women who lose a lot of blood through menstruation. It partners up with hemoglobin which delivers oxygen in the body. This means that if you have a low amount of iron you will likely have lower amounts of energy.
- It is SUPER versatile. Pasta, salads, sandwiches, smoothies, omelets, etc. Get creative. It's great.

My challenge to you? See what you can get spinach into! Oh and trade it out for that iceberg lettuce, it's not doing anything for ya...

What do YOU put spinach in? I think the possibilities really are endless here.

Get it out and get it in

I was talking with my sister Nichole yesterday on the phone about our goals for the new year and the places we want to make progress. We started talking about food, sugar intake, snacking, and making positive food choices in general. She and I both are cutting out the sugar and trying to focus on really being aware of snacking and food intake in general.

We talked a lot about how much it helps both of us to get rid of all the junk, and to be sure there are plenty of good options around, so that poor food choices don't sneak in because of lack of preparation. Now, I know that preparation is something that I have brought up many times before, but it is because I KNOW that preparation is a big key to seeing success. So, in hopes to help you stick with the healthy habits you are aiming to acquire...here is a list of what I think you should get rid of and things that you should get your hands on.


GET IT OUT...aka get rid of it
- Christmas junk. The holiday is over. Just throw it out, or at least give it away. If it isn't there you won't eat it.
- Treats and sugar in general. After several weeks of allowing yourself some cheats...probably a few too many, let's be honest...try to go without for a little while. Your body will thank you. Cutting out sugar is the way to see results people. I know it. I've seen it time and time again. IT WORKS.
- Excuses. Stop thinking of reasons why you can't fit in a workout, or you want to eat a special meal. A meal isn't special if you're overdoing it for breakfast, lunch and dinner. Just saying.
- Excess carbohydrates. Now, don't get me wrong here. I'm not telling you that you have to eat strictly protein and veggies, good quality carbs are ok. BUT the truth of the matter is, people tend to WAY over do it in that area. Try to go with four carbohydrate servings a day.
- Extra BLT's. No, not sandwiches (although probably those too)...B = bites, L = licks, T = tastes. I have heard this term used many times and I love it. The extra bites of your child's grilled cheese, lick of the beater from the cake, and taste of this that and the other add up. In fact, they add up a lot faster than you probably realize. You may be consuming hundreds of extra calories and not even accounting for it. ENTER: plug for food journaling. It works.

GET IT IN...also meaning...make it a part of your lifestyle
- Exercise. Get yourself back on a good routine. Diet is about 80 percent of your weight loss success, but exercise will SURELY make a huge difference. You'll feel better. You'll sleep better. You'll look better...and on and on and on.
- Water. Your body needs it. It is a great way to cleanse your system after all the junkola that you've been downing. Try to get in 100 oz a day, oh..and be sure you have a restroom nearby ;)
- Precise meals. Follow the three P's. Make the meals that you eat Planned, Portioned, and Plated. Thinking ahead is always going to help you. Portioning out your food, and plating it will keep you from going hogwild in calories as you spoon feed yourself from the pan. Don't act like you've never done it...
- Smart snacks. I cannot tell you how beneficial it is to plan ahead and have smart snacks on hand. If you don't the chances of you incorporating a whole heck of a lot more of those BLT's is quite possible. I just so happened to pick up some of my staple favorite snacks at Costco today...

Fresh blueberries:

low in calories

full of antioxidants

delightful

Cherub tomatoes:

I eat these like they are candy. People think it's weird. 

SO low in calories. 

Great to grab and munch on.

Full of lycopene and vitamin C.

Raw Almonds:

Delicious. 

Full of good fat and protein. 

A little more satiating than fuiris and veggies.

I always have a ziplock bag of these in my purse in case I get stuck somewhere without food. Heaven forbid. 

Confession: I actually didn't buy these today. Santa put them in my "stocking" for Christmas. 

Another Confession: I don't know how to open things up right side up?

 Just a few ideas of things that you can grab and snack on instead of candy. My other sister Linds texted me the other day and told me that target has 100 calorie packs of almonds. I LOVE this concept because people often get nervous about nuts because they don't know when enough is enough. They are a little higher in calories, so you don't want to go buck wild.

An AWESOME snack that my whole family loves is cottage cheese and tomatoes. I'll have 1/2 cup of cottage cheese with about 10 cherub tomatoes and a dash of salt and pepper and I'm in heaven. Not to mention it is about 80-100 calories and 13 grams of protein. Hey yo...yes please. Try it. It's great.

What are you favorite healthy snacks to have on hand? Have you gotten rid of your Christmas junk yet? I may just keep reminding you until you do! ;)

I Don't Wanna Grow Up Cause I'm a Toys R' Us Kid.

If someone could please tell Utah to SNAP out of it and stop trying to be Seattle I'd appreciate it. Thank you. It seriously hasn't stopped raining for like 5 days. I'm going to have to start canoeing to work if things don't calm down. 

Some updates...
I mentioned how AWESOME the new Provo restaurant Station 22 Cafe was in THIS post a few days ago. Well the owner contacted me and let me know that the hours have changed and they are now open until 8 PM everyday but Monday, when they are only open until 4 PM. I was super busy yesterday so I ran in there to get a salad to go. $4.50 for a huge salad to go, piled high with amazingly delicious vegetables with some cottage cheese and egg whites. They even have unique things like jicama, fresh green beans, slivered almonds, and other delicious additions.

Also...I know you were all reaaallly concerned. Today was the test to see if my computer is ok...and it won't turn on :( I'm distraught about it. Does anyone know of a place where Macbooks grown on trees?

My darling friend Julia made my Healthy Zucchini Lasagna yesterday and hers looked like it turned out GREAT. I love to hear when you try my recipes, so please tell me what you think!! Glad you liked it girl!

Workout for today had to be quick, so it was another circuit day. I did one similar to Tuesday's workout because I got such a good sweat in.

So...the surprise I mentioned yesterday?

I got to fly to Arizona today with my dad because THIS darling girl is turning 16. Oh, and I couldn't be happier to get out of Utah's constant attempt at a reenactment of Singing in the Rain. Not working for me.

Meet my niece Kiley.

I absolutely adore her. We are besties. Ten years apart what? We meet somewhere in the middle. She is the happiest, most beautiful, positive, loving, ADORABLE, fun girl in the world. I could hang out with her all day, and sometimes I do :) Anyways...she is turning 16 this weekend and I get to surprise her! She doesn't know I came to the fabulously warm and sunny state of AZ to celebrate with her. I can't wait to see her tomorrow!

I already love being home. I think I revert to childhood mode. I don't want to grow up.
I love going to dinner, just me, mom, and pops. We went to Oregano's in Tempe. Have you been there? GO.
I love going shopping with M&D. 2 cute new pairs of shoes and a tank later...
I love coming home to my parents darling house to all of the comfortable things I know and love...same room, same pantry staples, same jar of gumballs, etc.
I love sitting in my PJ's watching American Idol curled up on the couch.
I love knowing I get to sleep in tomorrow. No alarm clock = best feeling ever. 
So, for this weekend. I don't want to grow up. K?

Total side note...I noticed they put the nutrition facts on the peanuts on the plane, and on the fortune cookies at Oregano's. Is the world finally getting a clue?? I HOPE SO!
P.S. Did you know one fortune cookie has 210 calories in it? I'll pass thanks. Not even worth it for one second. Especially when my fortune said, "Two hens in one cage can't get along." ??? Interpretation anyone?

Have you tried any recipes of my blog that you've liked or even disliked (but hopefully there isn't many of those!?) I'd love to hear about it!! Do you ever revert back to child-mode? I think we all need to every now and again! :)

I've Been Converted

Last year on my list of New Years Resolutions I said I wanted to incorporate more yoga into my exercise routine. I'll be honest, I increased my yoga attendance by about .03 percent. I meant well, I did. However, It just didn't happen. This year, on the other hand, I have become a yoga practicing fool...and I LOVE IT. I have been doing at least one, if not two or three, classes a week and I am such a fan. When class is over I always feel worked, stretched, and very happy.

Last night I convinced my darling friend Janae and her husband to come to Power Yoga at The LAB with me. It was SO MUCH FUN. I took this pic from her blog...thanks girl...

I actually laughed when I saw this because I was reminded that I really am a midget. Billy, her husband had never been to yoga before and he totally rocked it, handstands and all. Janae, who is the cutest lil' prego thing I've ever seen, was also amazing. I'm fairly certain their child is going to come out running a 4 minute mile, wearing a gold medal around her neck...just saying. These people are athletes!

Some of the reasons I have loved doing yoga so much is because I feel like it is so beneficial for the body! Stretching is something that most of us don't do enough of, and yoga challenges both flexibility and strength. With all of the lifting and running I do, it is a great change up. It is also a great time to relax and meditate. Let's be honest here, it's good for the body and the soul.

We are currently offering two yoga classes at The LAB, and we are working on adding more in as we speak. The classes we do have are;

Power Yoga 6:45 PM Monday nights
Restorative Yoga 7:30 AM Saturday Mornings

You can come and try your first class for free, so if you are wanting to give it a shot, come and do so! Drop in rates are $10 per class, and we also have punch cards available.

ALSO...I am offering another FREE Barre Bootcamp class on Wednesday night. It will be from 7:00-8:00 PM. Come, and bring your friends with you! I promise it's a good workout, and your core/buns/thighs will thank you :) If you have any questions let me know!

Do you practice yoga? If so, what is your favorite kind of yoga?

Back To School Lunch Ideas

I can't believe I am even saying that. It can't be time for people to go back to school yet can it? I hate even the thought of it. I really do.

The funny thing? My schedule doesn't even change, aside from the fact that clients tend to go on fewer vacations. I graduated from BYU three years ago, and hearing people talk about going back to school still makes me cringe for some reason. I think the reason I hate the sound of it is because it means summer is drawing to a close. I love summer. I hate winter.

With school coming, I often times have moms ask me what they can send with their kids for healthy school lunch ideas. I grew up hating school lunch. I always packed my own lunches, and I'm pretty sure they were the kind people weren't going to want to trade. I would take sliced up cucumbers and tomatoes, cheese and crackers, and tupperwares of salad...and don't worry I had my share of fruit snacks and Sunny D too.

Creating healthy lunches to send with your kids (or to take yourself) can be difficult, but hopefully these suggestions will get you on the right track.

- turkey wraps (Use La Tortilla Factory Low Carb Tortillas or Flat Out Wraps)
- tuna wraps
- peanut butter and banana wraps
- whole wheat turkey sandwiches
- DIY lunchables with whole wheat crackers, lunch meat, and cheese slices
- whole wheat pita pockets filled with chicken, turkey, tuna, or whatever you kiddie likes!
- healthy pizza roll ups 
- whole wheat pb&j
- Mini Meatloaf Muffins 
- hard boiled eggs
- healthy muffins such as: Low Fat Banana Chocolate Chip Muffins

- string cheese
- fruit  (apples, grapes, oranges, bananas, sliced strawberries, raspberries, etc.)
- sliced veggies and hummus or ranch (cucumbers, tomatoes, broccoli, peppers, etc.)
 (You can even pre-bag these like i have done HERE, so your preparation is easier!) 
- individual yogurts (you can add a bag of granola)
- homemade granola bars or protein bars such as these peanut butter banana protein bars

- fat free/sugar free pudding packs
- fruit leather
- and don't forge to throw in a little dessert with a healthy cookie or two

School lunch doesn't have to be boring! Instead make it fun, delicious, and healthy! Who knows, your kid might actually eat it instead of tossing it in the trash so they can hurry out to recess!


What are you healthy lunch ideas? Were you a school lunch kid? I don't think I ever ate school lunch once until I got to Jr. High and I discovered the vending machines and the pink cookies in the cafeteria. Gross. I don't think that is even considered lunch. Do you have ways of preparing healthy food so your child will eat it?