Life in the Dash

Life in the Dash, originally uploaded by dancindeac.

ACC bball: just one of the many reasons to love life in the dash.

Snack Time!

I really look forward to snacks – I think of them as mini meals, in fact. Usually I look for snacks that are either a combo of a protein + carb or a carb with fiber. Calorie counts range from 150-250 depending on when I’m eating next. One of my bigger snacks is my yogurt combo. I have this on my early mornings. When breakfast is at 5 am, and lunch looms 7 hours or so in the distance, this snack is really like a second breakfast.

I stir 1 container of Yoplait Light together with one container of Fage 0% in one tupperware and split them up into 2 portions. Doing so keeps the calorie count at 90, but drops the sugar from 14g in the Yoplait to 10g in the new combo, and ups the protein from a measly 5g to 9g. (You can eat the regular Fage at 80 cals, 6g sugar, 13g protein but it’s not quite sweet enough for my taste, which is why I mix it with the Yo’.) Then for some crunch, I mix in about 2 T of Kashi cereal, dried cherries, Fiber One, or BearNaked granola… whatever I happen to have in the pantry. The add in can vary in calories, so just read the labels. The result is a yogurt that’s a little less sweet than what you’re probably used to, but very smooth, and the add-in give it some texture.

Yogurt Combos, Ready to GO

Yogurt with Mix Ins

They’re Good For Your Heart…

I often hear complaints that it’s too expensive to eat healthy. I was fortunate enough to have a “sink or swim” tutorial in the art of healthy eating on a budget: public health grad school. Public health grad school presented the perfect paradox. Grad school = no money. Must budget. Public health = junk food stigma. Eat poorly, be judged. I was forced to learn to eat healthy without going broke. Brace yourself, it’s not as exciting as having Rocco DiSpirito in your kitchen each day but it works.

Secret Numero Uno: The Bean. I have noticed down here in the South that beans often have to play second fiddle. Having BBQ? Don’t forget the beans. Would you like pintos or limas with that side of fried chicken? Beans, however, make a great starring role in a dish. They’re low in cals, they’re packed with fiber (meaning you stay full) and high in protein.

And oh yea – they’re SUPER cheap.

I forgot how much far 1 pound of dried beans goes, so I’ve been eating this soup for lunch for nearly two weeks. Next time, I think I’ll freeze half.  Enjoy, the first of my healthy/cheap eats: Black Bean Soup.

Black Bean Soup with Cheddar Cheese

Makes 8 cups <> 1 cup = 210 cals, 10 g of fiber, 13 g of protein.  (The cheese adds a squeak more calories, of course!)

1 pound dried black beans

10 cups water

2 cloves garlic, crushed

½ tsp salt

¼ tsp black pepper

1 ½ cups finely chopped green pepper

1 ½ cups finely chopped onion

1 ½ tsp ground cumin

½ tsp dried whole oregano

1/8 tsp hot sauce

1 can (14 ½ oz) tomatoes with onion  (Del Monte)

Sort and wash beans, place in a large pot. Cover with water to a depth of 2 inches above beans and let soak for 8 hours or overnight.

Drain beans and return to pot. Add water, 2 cloves garlic, salt and pepper. Bring to a boil and reduce heat. Simmer 2 hours or until beans are tender.

Add green peppers, onion, cumin, oregano and hot sauce. Bring to a boil and reduce heat. Simmer 45-60 minutes or until vegetables are tender. Add tomatoes and simmer 15 minutes more.

Total cost at Harris Teeter: $7.24*

*(not including the spices.  If you don’t have these spices on hand, come to my house where I have them in mass quantities and never, ever seem to use them up.)

Snow Day Number Three

Snow Day Number Three, originally uploaded by dancindeac.

I think this time we legitimately earned our snow day. Another day to read
food logs and do nutrition analysis (and blog, claro que si) on the couch.
I’d almost forgotten what REAL snow looks like. (I’m sure my parents in NY
are still scoffing at that statement.)

I’ve Moved!

I have a new address! Please follow me over to www.megcline.com for all the good weight loss and coaching blabber you’ve come to known and love, all with a brand spanking new website! See you there!

Snow Day Worthy

Snow Day Worthy, originally uploaded by dancindeac.

One day when my children ask me where I was when our 44th president was sworn in, I can tell them that thanks to the snow day gods I was at home, instead of in an basement office with no windows. I was parked in front of the TV, eating a tuna & spinach salad, still wearing my pajamas while working from home. Thank you, Snow Day, for allowing me to partake in history. (Not that it wasn’t being DVR-ed anyways…BUT STILL.)

How Women Spend Their Time in 2009

One of my interest as a nutritionist & a life coach is how the demands on our time impact our health. I wanted to get a little feel for how women balance the demands on their time.

I have a ten question survey that probes into how you balance the choices between work, socializing, family and health. It’s totally anonymous (I can’t see who replies) and quicker than all those “what does his body language mean” quizzes you used to take in the back of Seventeen magazine.

Click Here to take survey

It would mean the world to me if you’d take THREE minutes to fill it out. (I timed myself – see if you can beat me.) Even more good karma coming your way if you forward this on to some girlfriends. (Sorry guys – this one is geared specifically towards women!)

PS, it will let you pick multiple answers. If you’re feeling really indecisive go for it, but I’d prefer if you can commit to one.

Results to be compiled at the end of this week. Check back to see what I find!

Thank you in advance for taking a break from your family life, work life, social life, health life, etc to fill this out.

How Women Spend Their Time in 2009

One of my interest as a nutritionist & a life coach is how the demands on our time impact our health. I wanted to get a little feel for how women balance the demands on their time.

I have a ten question survey that probes into how you balance the choices between work, socializing, family and health. It’s totally anonymous (I can’t see who replies) and quicker than all those “what does his body language mean” quizzes you used to take in the back of Seventeen magazine.

Click Here to take survey

It would mean the world to me if you’d take THREE minutes to fill it out. (I timed myself – see if you can beat me.) Even more good karma coming your way if you forward this on to some girlfriends. (Sorry guys – this one is geared specifically towards women!)

PS, it will let you pick multiple answers. If you’re feeling really indecisive go for it, but I’d prefer if you can commit to one.

Results to be compiled at the end of this week. Check back to see what I find!

Thank you in advance for taking a break from your family life, work life, social life, health life, etc to fill this out.

Tis the Season to be… busy

Looking forward to a nice, sloooow December….. or not.

Happy Birthday, Hubby!

Officially it is tomorrow, but because my husband has become an interview nomad, we are celebrating tonight. I’ve got all the fixins of a good b-day dinner ready (Paprika Chicken, a favorite of this household) as well as a pound cake with coconut and pecan frosting. Calories don’t count on your birthday… right? Matt is off playing volleyball and then he gets to return home to open his presents. Only I forgot that the wrapping paper is in the closet in the guest bedroom, which is conviently barricaded by the drumset we moved to make room for our guests this weekend. So, by unwrapping, I actually just mean seeing them sitting out on the kitchen table. Rats. I hate when I totally lame up a plan. Especially birthdays – my mom was all about birthday hoopla and extravaganza and I haven’t quite mastered her ability to make a birthday person feel like a rock star. Give me a few more years… or at least, some wrapping paper.

Happy Birthday, Hubby! I love you!