And the Bad Blogger Award Goes To...


I am so sorry for the lack of posts this week.  I have to say, putting the final touches on my wedding has taken over my life, leaving me zero time to write.

I suppose I could just throw up some random, not-so-good posts, but that's not my styleIt's all or nothing, shoot for the stars with me! 
When I do something, I want to do it right.

So, in the meantime, read this



Strawberry Vanilla Protein Smoothie

Yesterday I made an AMAZING smoothie - my Momma even loved it and she's a tough one to please when it comes to my healthy cookin'

I've been wanting to add protein powder in my smoothies for a while now.  I was a little nervous at how it would taste.  Turns out I had nothing to worry about - it adds great flavor!  Plus, I like knowing that I'm getting extra protein for my muscles.  Gotta have some toned arms in your wedding dress, right ladies?

I used tera'swhey protein powder from Whole Foods.  "Bourban Vanilla" was delish.

I made this after a run to fuel myself back up for some more final wedding detail planning.  It wasn't the prettiest color, so my solution  is put it in a really pretty cup!  

1 cup Frozen strawberries
1/2 of an apple
1 over-ripe bananna
1/4- 1/3 cup Non-fat greek yogurt
1/4 cup Vanilla almond milk
1 scoop vanilla bourban protein powder
1 handful of spinach
1 packet of a natural sweetener*

*I would have used agave, but Mom/Dad don't carry that in the "Rohde Grocery"

Dump. Blend. Enjoy.

This recipe looks really great too!  Oh and this one...  I may just have picked up a new healthy product obsession...



Snoozin' News

We all look this good when we sleep, right??

NOT.  It's more like this...

Here's the deal, I truly sleep like a baby.  I really do not have much issues with sleep, (thank goodness) but I know a great amount of people who do.  I want to deidcate this one to all of those who can't get their proper shut eye.  I'll share ways I prepare for sleepy-time and ideas the experts dish about too.

Why get proper Shut-Eye?
In my opinion, sleep and rest is the best vitamin you can take - no pill for this one!  The benefits of sleep are far greater than any pill or vitamin out there. 
Adequate sleep will reduce your risk of diabetes and heart disease, reduce your stress levels, help control your weight and improve your memory. Most importantly, sleep gives your body a chance to repair its own cells, effectively restoring and reviving you from the inside out.

What Meg Does
 Morning Run
I swear by this.  Yes it's bright and early, but when I get my run in I am ready for bed by 8:00pm.  I know, sounds like an old Grandma, but to each his/her own!
Try it, or go for a walk, do some yoga, go to the gym - whatever you fancy - just do it in the morn!
Eat a Balanced Dinner
My favorite meal of the day is dinner.  I like to eat a ton of veggies (steamed) with feta and quinoa for some protein.  We also love our cheese and crackers after work too (I try to eat that in moderation though)! 
Having dinner as my biggest, healthiest meal of the day slows me down a bit and satisfies me without all the fat that can make you groggy/less sleepy/unsatisfied.
Tea Time
I drink decaffinated tea when I am desperate.  If I have not slept well, or feel stressed I drink tea in bed.  There's something about a warm, calming drink that calms me down.
I like these brands
Yogi Tea: Rest & Relaxation
The Republic of Tea (a little more pricey)

Think Positive
This sounds elementary, but it works.  When I am restless I close my eyes and think of all the positive reasons why sleep is good!  I think of all I have to do the next day and promise myself that if I sleep well, I will do better things - better run, better blog post, better fiance, better skin... the list goes on.  Who doesn't want to be better??

What do the Experts Say?
Power Down
The room where you sleep should be a tech-free zone. Even if they don't wake you up, deep sleep can be inhibited by the stimulating dings, buzzes and glowing lights of all your gadgets. When it's time for bed, leave laptops and cell phones charging in the next room.
Create a Routine
A calming routine performed each night will signal your body to slow down and prepare itself for rest. Whether it's reading a book, listening to a few mellow songs or writing in a journal, make it a habit to devote the period of time just before sleep to an activity that makes you feel relaxed.
Be One with the Mat
Just a few restorative yoga poses can put you in the perfect frame of mind for restful slumber. Roll out your mat next to your bed and start with a lengthy child's pose. Hang in a forward fold and spend some time in bridge pose before sealing it all in and closing your eyes in savasana. Then climb into bed, carrying that feeling of peace with you.

Still Not Helping?
Do you have a thyroid disease?
Check out this article and see your doctor!

My Final Thought
"Life is really simple, but we insist on making it complicated"
Whatever that means for you, do it.



Recipe Swap: Hillary's Maple Spiced Nuts

Today's recipe comes from one of my BBFs, Hillary K. Weidner (still not used to typing her NEW last name)!
She's been making this great, protein-packed snack for girlfriends while watching the Bachelorette this season.  They are simple but divine, please make them tonight!

Here's how you make them!
Preheat oven to 350
In a medium bowl, combine nuts, maple syrup, and olive oil. 
Toss to coat
Stick in oven for 20 minutes or until evenly roasted
Remove nuts and place in large bowl
Add remaining ingredients and toss to coat evenly

Check out her blog, Make Statements!



"Supermodel" Monday: Meg Doll

Today, I am thrilled to share my healthy "supermodel" with you.
Introducing Miss Meg Doll (cutest name ever) of A Dash Of Meg!

This smart lady has a true passion for health and fitness and is on her way to becoming a registered dietician.  She's from Canada (love the favorite spelled 'favourite'), is an amazing cook and loves to sweat at least once a day.  Did I mention how adorable she is?
Take some time to get to know a "dash-of-meg" and "a pinch" of her healthy lifestyle!

Q: Tell us about "A Dash of Meg"
A Dash of Meg started out as a way for me to keep my parents updated on my daily life while living in London, Ontario which is 30 hours always from where my parents live. I talk to my parents on the phone daily, but I thought a blog would be a great way to share my pictures and recipes with them! It just turned out that blogging soon became a serious passion of mine and now A Dash of Meg is so much more than a place to keep my parents updated! Now, it is a place for people to go to access healthy recipes and workouts, gain motivation and inspiration on how to live a life filled with positivity and self acceptance, and follow my daily adventures as I make my way through university to become a Registered Dietitian! 

Q: Where does your passion for health/wellness come from?
I was brought up with amazing parents and I can honestly say that they have played the biggest role in my life when it comes to my passion for health and wellness. I grew up eating eggs every day for breakfast and I still do to this day! I look forward to my egg every single morning! 
When my Mom packed my school lunches, I would always have a sandwich, milk, and a piece of fruit or a side of vegetables. Having been brought up this way, I wasn't interested in eating Dunkaroo's like all of my friends. My Mom made great sandwiches! 
I was also quite busy and active throughout my whole life. I began dancing when I was only three years old and continued with dance until high school. I wasn't much of a sports person, but I did take swimming lessons. It wasn't until last year, though, that I found my passion for weight lifting! Weight lifting has changed my life and has given me a great sense of self confidence that is greater than I ever thought possible!

Q: You are truly a youngin' still!  I was not thinking about my health when I was your age - How do you avoid the pressures and temptations of being a young University student?!
 To be honest, it's quite easy. I'm going to school for a Registered Dietitian so, most of my friends are interesting in living a healthy lifestyle just like me! When my friends and I go out we love to go to new restaurants or take leisurely walks through the beautiful parks in London! London also has an amazing downtown, so a lot of my time spent with my friends is walking around downtown shopping! 
I also find the people in Ontario are much more accepting of who others are than some other people that I have dealt with throughout my life. I am not afraid to tell the new people I meet that I don't drink and rather go to bed between 10 - 11 pm each night instead going out to the bars! It's who I am and I have to be comfortable and confident with that.

Q: What's one health product you can't live without?
 I like my protein powder. I rely on a quick and easily digestible source of protein after my workouts, so I always have one scoop of my favourite protein powder, chocolate About Time whey protein powder, in my shake!

Q: Do you have a favorite recipe to share with us?
 I can't imagine just picking one favourite recipe! I love food so much and have so many "favourites!" I am the biggest seafood lover you will ever meet, though. So I would have to say anything consisting of seafood would be my favourite.
One of my go-to salmon recipes is to spread whole grain mustard on a salmon fillet and bake it in the oven at 425 degrees F or grill it until cooked! I like simple healthy recipes with lots of flavour and this recipe encompasses all of those!

Q: I love your high-five Friday series - what would you give yourself a high-five for recently??
I'm so happy to hear you love High Five Friday! Thank you! Today, I would give myself a high five for doing the most jumping lunges I have ever done in 30 seconds during my workout today! I complete 3 rounds of jumping lunges for 30 seconds and I was able to do 32 jumping lunges during the intervals! 

Q: Finally, best healthy secret?
REST! I talk about this so much on my blog because I know people don't rest enough! So many of us push ourselves so hard each and every day, but what we don't realize is that our bodies need rest in order to recover properly! If rest isn't in your equation for living a healthy lifestyle you will just get burnt out or even injured and that's not something you want!

Thanks for sharing so much with us!  Make sure to give Meg a thumbs up on her FB page!
I agree that rest is essential to feeling healthy and staying healthy.  Infact, my pillow is calling my name as I type...



Healthy in an Airport?

Don't you feel like it's kind of impossible?  I like to think I can have some great will power, but I just give in when I'm in an airport, especially when I'm traveling with Peter.  
Looks like some great, healthy options, huh??

Point in case
We sat down to a good dinner since our flight was later.  I was hungry and looking for a balanced meal.   You know, salad with some protein, or a healthy sandwich?  WELL, when looking over the menu I was rethinking that decision.  Let's just say their balanced healthy meals are not cheap!  $15 for a salad?  I just wasn't feeling that.  SO, Peter and I decided to split something - and that's when I knew I was going to have to give in a little - he was not about to order the salmon in an airport, ha!

The fact that I was starving did not help - fries sounded REALLY good right about then.  That's what I get for forgetting to eat a good meal all day (I was running around like a wild woman)! OR I should have packed some Larabars, an apple or had my smoothie with me - but I forgot... Life happens!

SO my advice to you is pack a snack and make sure you are full before you enter the fast-food-filled airport!

FYI my blogging may be sparatic as I am jet setting off to yet another wedding!  Stay tuned though for some fun things happening :)



Hi I'm Meggie and I'm Addicted to...


Yes, I can admit it.  It's a true addiction.  The kind of addiction that I can't stand to go a day without.  The kind that can determine my mood for day (yikes).  Let's just say, you know it's really bad when you get jealous seeing other people running while you're in your car...

 All you runners out there, you know what I am talking about. 
The runner's high is a real-life, natural high and I believe it's the best way to start your day.  Some days I dread it, and some days I can't wait for that run.  It's a total love/hate relationship, but in the end, when you've finished another run, nothing feels more exhilarating (to me at least - I am the one with the addiction people)!

So in honor of my addiction, I am going to share with you the current things I am loving and the things I am hating about running.  I hope you will join in and share your love/hates because Lord know, it can be a roller coaster of emotions!
Finished with a 1/2 marathon in Cincinnati

  • My current playing titled "Wedding Ready" featuring 
Fun, "Some Nights"
Nikki Minaj Ft. Chris Brown, "Right by my Side"
Katy Perry, "Wide Awake"
Lumineers, "Ho Hey"
  •  My new location that's closer to City Park.  Awesome view of pond, city and mountains!
  •  My post workout fuel - Bolthouse Farms "Green Goodness" smoothie
  • How my Barre3 workouts have made me a better runner 

  • My not-very-new running shorts.  I really need some new running gear!  Any good suggestions?
  • THE ALTITUDE.  I mean, it's just mean how much harder it is to run out here in Denver.
  • The stretching after running - I realllllly do not like that part for some reason.
Any tips on fixing what I am "desting" about running??

A special shout-out to my hubbie-to-be for putting up with my addiction and supporting me all the way xo
After our first 1/2 Marathon we did in honor of my amazing Aunt Deb :)