The Tale of a Complete Protein

My best friend recently went back to being an Ovo-Lacto Vegetarian and it got me thinking.  Personally, I could absolutely go vegetarian (and have) without issue.  I love all the alternate sources of protein/nutrients that are available for vegetarians; Quinoa, Tempeh, Tofu, and everything in between.  They're all so delicious and different from the flavor profiles I'm used to. Plus, meat isn't really in my top-ten favorite foods.

I would love to support her by taking the plunge into Ovo-Lacto land with her. My only hangup is that feeding a 6'3" muscular dude enough calories on a vegetarian diet is expensive and I don't want to cook two dinners every night. Mr. Husband is a good sport about it, though, and we do try to eat vegetarian at least a couple nights a week.

This is one of my favorite quick, lazy vegetarian dishes and one that Mr. Husband and the best friend adore. Usually it takes less than 15 minutes to make and keeps me full for hours!

Lazy Black Beans and Rice Burritos

• One 15oz can of Black Beans (drained, rinsed)
• Two cups prepared Brown Rice
• Approximately 1.5 cups of Salsa
• Garlic Powder to taste
• Lime Juice to taste
• Cilantro (chopped) to taste
• Whole Wheat Tortillas (2 per person)

Natalie Dee Knows Her Burritos

In a medium saucepan, add your Black Beans and heat on medium heat. Add 1 cup of Salsa, a little lime juice, and a little Garlic Powder. Continue heating. Once the beans/salsa mix are almost boiling, add in the cooked rice and mix well.

Our house loves Cilantro so I add about 1/4 cup at this stage. Let your cilantro cook down into the mix (should take about a minute). If it doesn't look like you have added enough salsa, add about a half cup more.

Taste it frequently.  Since it cooks quickly, you want to make sure it isn't going to taste bland or overpowering! If it tastes too sweet, add lime juice. If it tastes too tart, add a little more salsa. If it is too bland, add more of everything?

Heat your tortillas in your usual tortilla heating fashion. I heat them in a dry frying pan right before I serve.

If you're a nice host/hostess, you'll make a couple burritos for each person and plate that.
If you're cool, like me, you'll give them a couple hot tortillas, a fork and a bowl full of beans and rice and they-will-love-it-or-else.

Depending on your ingredients/preference/people this makes about 2-3 servings of 2 burritos. The calories range from about 450-750 calories per person.

Now that you've made it through the fun part of this entry, get ready for some science! Beans and Rice together form a "complete-protein" which, according to Wikipedia's vast knowledge, means that they are a source of protein that also contains the right balance of amino acids for humans.   Most vegetables on their own do not contain whole proteins (round of applause for soy, spirulina, hemp seed, amaranth, buckwheat, and quinoa which do!) while all animal proteins do. 

Vegetarians are at a huge disadvantage because they don't get to take the easy route.  They are challenged to find the right combination of foods that will provide the right balance.  For my bestie, and those of you interested in eating a vegetarian diet, The Veggie Table has a great list of vegetable pairings that will help to keep your diet healthy and protein plentiful!

Treating Myself to A Challenge

Go Preston Go!

The biceps are a bit wobbly this morning.  I completed Day One of the 100 push-up challenge.  I'm curious as to when I'll stop hating every moment of my flailing about (maybe after a while I'll even stop flailing). The goal was 12 "knee" push-ups to kick off my attempt at 100. There are rest intervals to keep me from completely dying, so that's nice.

In all honesty, my main reason for wanting to do push-ups is because it's not something I've ever tried before.  A lot of the components for this journey have been reclaiming things I've given up on.  I've done a lot of starting over for things I didn't finish. This time, I want to do something for Current Teyie.  I want something that no other incarnation of Teyie has done before; something I never would have thought I could do.

The wobbliness in my biceps has gone.  It left behind a subtle fatigue that is familiar and strange at the same time.  Push-ups are just the beginning! After my 5k training and this push-up challenge, I'll be moving forward towards a new goal.  Maybe the 20 Pull-up Challenge? 

Prior Proper Planning Prevents Sucking

I have figured it out.  I know the common element between all successful people who lose weight, improve their career, and/or build their self-esteem/confidence.  It is something I suck at, but it's also something I can learn. PLANNING.

I am a pseudoplanner. You can't call me a "planner" when plan only the fun parts and leave out the practical, necessary details. Once, recently, I planned for Mr. Husband and I to go to a concert as a surprise.  I didn't think of when the concert would end or how we would get home.  We weren't able to stay for the whole concert because I hadn't planned the end of the night.   I, also recently, planned a day in which my bestie and in-laws were somehow supposed to magically enjoy my presence simultaneously in two different locations.  So, you see, I plan for the event and none of the details.

Feeding Piper a Pickle <3

After a little thought, I realized that a total lack of planning is the common culprit in my stumbles recently.   Yesterday was my niece's first birthday (Happy Birthday, Piper!) and I did not plan on anything but the fun day ahead.   I knew for weeks that the party was coming and that a lot of my day would be dedicated to celebrating.  I made sure I didn't eat any high-calorie foods, but I didn't pay attention to responsibilities I normally handle on Sunday. I didn't make my week's worth of spaghetti sauce, shop for the week's groceries, or finish laundry. This morning, instead of working out, I had to catch up on what I had neglected. 

My fellow pseudoplanners, listen up.  It isn't predictable or boring to have a schedule that you follow.  It is responsible and can make all the difference between your success or lack thereof.  Here are some ways you can plan ahead that will make it easier for you to make healthy choices!

1. When you grocery shop, do so with healthy meals in mind.
   On Sunday, we usually make sure we have at least 5 different calorie appropriate dinners we could eat on any given night.   We also keep in mind that some days I'll be too tired to make a big meal and have at least one "easy peasy" dinner so we won't fall back on fatty fast food.  Lunches are all planned for the week and we're pretty routine with breakfast too.
   
   
2. Bring your lunch.
   I'm fortunate to work from home, but I do make Mr. Husband a healthy lunch every day.  Not only is it financially responsible, but he knows exactly how many calories he's getting in his meal.   If you're a lunch skipper, STOP IT.  Eating lunch is just as important as eating breakfast to keep your metabolism moving and prevent overeating.
   
   
3. Set a schedule for working out.Going to the gym or doing whatever it is you do to move your body more should not be something you question daily.  Will I go today? Do I have time?  YES, because it is scheduled.  Monday, Wednesday and Friday are my days to make sure I get my heart-rate going.   If I don't go to the gym, I run or play a Kinect game because it is workout day.  Period. 
   
   
4. Keep a few snacks available.This doesn't mean to keep a drawer with delicious trigger foods.  Instead, bring a string cheese with you to work and have a small baggie with 10-15 almonds in your purse.  Don't give yourself the opportunity to snack on unhealthy things by not being prepared for getting hungry between meals.  Be careful as well, not to overeat on snacks.  For me, not having them available is the key.  I only keep on hand what I know will fit in my calorie budget for the day.
   
    
5. Make a bed time.
   If you don't have one currently, set a curfew and bedtime for yourself.  Sleep is SO important to weight loss and muscle gain!  Plan for 7-8 hours before you're to wake up in the morning and make sure you're home at least an hour before that time so you can relax before it's time to sleep.
   
   
6. Have a back-up plan. Dinner experiment not going so hot?  You should be glad you grabbed that "easy peasy" dinner you can make to replace it!  If you are not sure about the way a meal or occasion is going to go, plan for an alternate.  Instead of putting off laundry and shopping, do so before you go to your niece's first birthday party so you're not stuck doing it on Monday morning when you're already having trouble motivating yourself to face the day.
   
   
   

Preparation is going to be one of the biggest weapons you have in your arsenal if you're someone who struggles with consistency.  Instead of leaving it to fate, make it happen for yourself.  Have a plan in place that will catch you when you start to fall.