first recipe! vegetarian taco salad

i said from the beginning i'd post some recipes when i happened upon them. well, here you go!

my summers are literally full of cold salads. i just hate turning on the stove or oven when it's so hot. this is one of my favorites due to the fact that it's simple, so fresh and really really filling. there are days when i eat it for lunch and am hardly hungry for dinner that night.

this is one of my own creation and helped along by my parents. we grew up eating taco salad and it has always been one of my favorite things to eat. but since i stopped eating meat, i've struggled with how to make it just as delicious and a bit healthier.

problem. solved.

*disclaimer: my salad recipes are typically of the "to taste and quantity" variety, so feel free to add or take out whatever you like. i believe salads have lots of wiggle room. :)

ingredients:

2-3 cans of beans - rinsed and drained (i like to use black, kidney, pinto and white beans, or any combination thereof; because this is the base of your salad, the amount you use will dictate how much of everything else you use.)

half a bag of frozen corn/1 can of corn

1/2 red onion - diced

1/2 -1 pint of cherry tomatoes - quartered

1 can of black olives - quartered

red bell pepper - diced optional

1 jalapeño - ribbed, seeded and diced

a bunch of cilantro - chopped (or less if you're not a big fan)

salt and pepper

1 lime

sour cream

salsa of preference

taco seasoning

cayenne pepper and/or hot sauce if desired

shredded cheese (any variety of cheddar is good, but feta and cojita can also be yummy)

corn or tortilla chips (i like to buy the 50% less salted fritos)

torn lettuce - about a cup or two per person?

In a large bowl with a lid, put beans, corn, onion, olives, tomatoes, jalapeño, red pepper and cilantro (to preference). Salt and pepper liberally. Add juice from half the lime (or more). Mix well.

In a small bowl with a lid, mix equal parts sour cream and salsa. You can adjust this to a higher salsa ratio if you're looking to cut down on dairy fats. Add taco seasoning, starting with about a teaspoon, and increasing to taste. This is also where you add cayenne pepper and/or hot sauce. I also like to add a bit of lime juice and more cilantro to this dressing. Mix well.

If you're making this for a big party, you can add the lettuce, cheese chips and a few tablespoons of dressing, cover with the lid and shake well!

Since I make this for one person, here's how I do it:

I put as much lettuce as I like, usually about two or three leaves (I use green leaf), in a bowl (also with a lid; i'm a mover and a shaker!), spoon about a cup or so of the bean mixture on top, add a small handful of chips that I crunch in my hand, about 1/4 cup of cheese (or less. or more.), and about two tablespoons of dressing, cover and shake shake!

This is most helpful to me because there are few things I hate more than soggy lettuce, soggy cheese, and soggy chips. The beans stay plenty fresh for quite a few days, and you really are in control of your portioning.

Now that's not to say that my portions aren't good-sized. :)

Variation: I really like to make this when I have leftover homemade spanish rice. I add half a cup or something close and because my rice is so full of flavor, I don't really need a lot of dressing, if any. This is something to keep in mind for fall and winter days when you have burrito night: just skip the bean mixture, add the rice and leftover burrito beans!

What's your favorite taco salad dressing? How have you found a way to cut out calories or fat from taco salad?

summer lovin'

this has been the summer of adventure. a road trip to seattle; a plane ride to grand rapids; and soon a train/bus ride to humboldt. i have been taking full advantage of my unemployment.

additionally, i have learned a crap ton about myself. seattle taught my that i need more friends my age (or older... :]) and that i will always have a place in the northwest. michigan taught me that i don't have to settle for the life i find myself in, but that i don't have to run from it, either.

since i've already given an overview of my washington excursions, i feel as if my tour de midwest needs a summary. grand rapids, particularly eastown where i spent most of my eight days, is a city that moves. cars, buses, walkers and a ton of cyclists. i got my initiation into the hipster lifestyle by taking a 2.6+ mile bike ride to the Grand River by the Gerald R. Ford museum. The humidity was a bit higher that day, and since it was only my second day in the midwest, i was still trying to adjust. needless to say that by the time we were almost home, i lost my mind. i was struggling with the gears of kristen's road bike (the kind of which i had never ridden before and wasn't a fan), insanely thirsty as i'd forgotten my water bottle, and the hills were the bane of my existence. i made kadilyn stop so i could prevent myself from throwing up where she commenced laughing at me and telling me i was being dramatic. it was a rough day, i won't lie to you. thankfully, it rained later and broke the pressure in the air.

the rest of the week was much better; i managed another bike ride around eastown (though my pelvis hurt so badly i could hardly sit), we walked many miles (easily ten, probably more), and i even got to swim in Lake Michigan. *side note: it is the weirdest and coolest experience to swim at a beach with no salt; i loved it.* it's just what you do in grand rapids. particularly if you don't own a car, like kadilyn.

i adored the midwest. i totally fell in love and i can't wait to go back. but i realized that a lot of the things i loved about it can be part of the life i have now. i've decided to get my produce from a farmers market always instead of just thinking it would be cool. i've only used my car three times since i got back and have committed myself to walking as often as i can. i hope to be able to get a bike soon because i find it ridiculous that i never leave folsom, but always use my car. it's just expensive and not conscientious.

so. i've started new healthy initiatives. walking, fresh and local produce and also a new appreciation for quality conversation. it does so much good for the soul, let me tell you.

what are you doing new this school year? how has your summer affected your healthy habits?

vacation effects.

vacation has come and gone. it was a lovely time filled with fun, family, friends, and a whole lot of food. and i mean a lot. the best greek food ever, my favorite chinese restaurant, a fancy seafood place in west seattle (splurge alert), kinza teriyaki, elephant ears, pastries, greasy spoon pit stop, hearty breakfasts and a bunch of snacks. "fruit snacks?" yes. even those.

don't get me wrong, it was incredible. our motto quickly became "it's vacation!", which allowed us to eat whatever we wanted. it also allowed me to struggle to button my shorts. people tell me that i wear my extra weight well; that it distributes itself in a way that you can't tell. i think they're full of shit. i see it in my face, around my middle and in chub gathering on my back. not even my backside, just my back. gross.

as soon as i get this whole "job" thing figured out, i am getting that gym membership that kerstin tells me i need. counting the days.

today i start by walking to church for rehearsal in the dead of the heat. i'll probably sweat a good pound or so by the time i get there. :)

backsliding.

It's been a while. Almost a month. And things have gotten pretty bad. Like, out of control bad.

It started with San Fran. It was an amazing trip, but I didn't have a ton of control over what I ate, even if I did work in the kitchen. All the food the mission has is donated. I managed to get myself a few salads, but after little sleep, all day on your feet and working with teenagers for the first time ever 24 hours a day, I was always ready for a meal. One would think that constantly moving or at least standing would have helped to burn enough of those calories. But no.

Then I came home. And money's been tighter than ever. This means that I'm limited as to what I can buy. Next, I found out that the housing I was counting on fell through and I didn't have a backup plan. Typical Sammie. Stress much? Yes, thank you. The last straw was being the one to find out that my mom's best friend from college, my "aunt", died a few weeks ago. I was responsible for telling three out of my five other family members. The following day I baked for five hours. The cookies were taken to church and the popovers got moldy before I could eat too many. But that pudding pie, with it's sugary, honey, buttery crust. Oh man. I kinda wish it didn't even have pudding in it, given it's uber gelatinous and fake yellow state.

All this to say that my eating hasn't been the best. Lots of inexpensive carbs and more carbs. I've been trying to wean myself off of dairy, but let's be honest: I'm obsessed. I can't think of anything dairy that I don't like.

And it's showing. Literally. In the shower, I noticed that my love handles have developed more grab-able surface area. As I pull on a v-neck, I realized that my belly pouch is a bit more pronounced. Okay, more than a bit. The other day, I noticed that my face is getting a little pudgier. These are all bad signs! Really, really bad signs.

But here I sit, an empty bowl beside me with the remnants of pasta I think I made a week or so ago. I really can't be sure. All I know was that it didn't have mold, like the other container in my fridge I haven't dealt with. I haven't run since I've been back. Mostly because I dread the thought of wearing those horrific shoes; and also because I really hate blisters from running barefoot. And because the tank top I bought to run in has gotten a little snug. I'm pretty sure that's the worst sign of all.

I think my life is like that moldy container of pasta. Or at least parts of it are. Just sitting stagnant on the shelf. I know there's a problem, but because there are other things in the fridge that are good and likable, I reach for them first. I know one day I'll have to reach in there and just throw the whole container out. But today never seems to be that day. I'm pretty lazy like that.

You'd think the desperate desire I have to have a boyfriend would help to motivate me to lose some weight. But it doesn't. It just depresses me.

Oh well.

Term Paper

This is my final term paper. I got 100% on it! My prof said "excellent work Sammantha! Format was right on and great topic! thanks". It was a nice surprise. :)

A Jog on the Healthy Side

Goal Statement

For the purpose of this project, my goal is to implement an exercise routine. I want to get in the habit of working out regularly, instead of just once in a while when I feel so inclined. I hope to find a couple different kinds of exercise that I can keep up with (as far as dedication), and create a lifestyle change that is both beneficial and relatively enjoyable.

Current Status

Currently, I work out very minimally. I take a brisk walk three times per week for about 35 minutes; occasionally, it’s more; sometimes it’s less. It’s pretty embarrassing how little I exercise. It isn’t something that was encouraged or modeled in my young life; additionally, I’ve allowed my asthma to prevent me from moving too much.

Motivating Factors

There are several reasons why I chose this behavior. First, I am tired of being lazy and slow. I want to be able to run and play a soccer game without tapping out after the first ten minutes. I want to be that person who feels gross because they skipped their morning workout routine. I want to be a role model for the kids I nanny and any kids I may have in the future. In addition to creating a routine/habit, I want to lose the extra weight that I’ve carried since I was a kid. Always the “just noticeably chubbier than average” girl, I am ready to shed the belly fat and the self-consciousness it brings. The last thing that motivates me ties in to the second. People who exercise and have a lower body weight also have a hugely lower risk of heart disease, type II diabetes and cancer. All three of these things run in my family and I am none too inclined to get any of them.

Resources

I have two friends who are distance runners, and they give me advice and tips on how to be an effective and safe runner. I also frequently check the website www.mytrainerbob.com which is run by Bob Harper, a personal trainer and one of the trainers for The Biggest Loser on NBC. The site has tips, videos and a log to keep track of your exercise and eating habits. Finally, I started a blog to help keep me accountable. Various friends have said they will check it to make sure I’m doing what I’m saying I will and to encourage me. The address is sammiesmoving.blogspot.com.

Objectives

The first thing I intend to do is to start jogging three to four times per week. As a nanny, this is something I can do at work with a jogging stroller. I am also going to do Bob Harper’s weekly challenge that he posts to his website and Facebook page. My last objective is to find a Pilates or yoga routine that I can do twice a week.

Schedule changes

On Tuesdays, Wednesdays and Thursdays I work full days as a nanny (ten hours). Typically on these days, I take the baby for a walk in a stroller. I am going to change that to a jog and make sure that it is at least half an hour of moving. On Mondays, I will do Pilates or yoga for at least 30 minutes; same with Fridays, with the addition of the weekly challenge. Saturdays, I will be able to choose either a 30-minute run, or 30 minutes of Pilates. This will take dedication and commitment, because I am one who likes to sleep until the last possible minute and then stay awake until the last second before I cut into my precious sleep time.

Enabling or Re-enforcing factors

The first thing that will help me will be my blog. I love to write. Most of the people who will read it live in other states; online communication is basically the only kind we have. This also gives me a chance to work through what I’m doing and make and adjust the plan to fit how things change. My friend Shelby is also a huge help. She is a nursing student and is fairly obsessed with the gym. She motivates me to get moving. She’s lost a noticeable amount of weight since high school. She had a baby last fall, and already looks fantastic. We talk healthy recipes and exercise tips all the time. Finally, the baby I nanny gets me moving. She’s a bit high maintenance, so I need to be prepared for when she starts walking! Because we have such long days at the house, if we don’t get out, we both go stir-crazy. Using the amazing jogging stroller we have is a snap, and she loves it. That makes getting out of the house for a run easy.

Barriers

The obstacles are many. I love to sleep. And that’s not an exaggeration. I really, really do. I’m one of those people who needs just a bit above average to function at my best: nine hours is preferred. Getting up in the morning is hard, regardless of when I go to bed. I don’t sleep very well and have lots of dreams, so even if I’ve been “asleep” for ten hours, the quality isn’t always very good. This makes getting up early to either get things ready for the day or for exercising before having to be at work at 8am incredibly unlikely.

Time is another issue. I work ten-hour days three times per week. I also commute to Folsom from North Highlands three times per week for work and volunteering; that’s a half-hour drive on a good day with little traffic. And when I’m not working or driving, I’m trying to fit in studying or cleaning or grocery shopping or bill paying. My life if pretty hectic, so carving out precious time takes a lot of sacrifice.

One of the most frustrating issues is my lack of know-how. I’ve never been an athletic person, so I don’t know all of the proper techniques, how to build a routine, or even how to get started. It’s a bit overwhelming and can be discouraging. I also don’t have a ton of patience and like to see immediate results, so that hinders my commitment level.

Reward

If I stick to my plan of working out an average of four times per week, for four weeks, then I get to buy myself a new dress. It will be just before Easter; the perfect time. I love new dresses and I haven’t bought one since I stopped dancing a few months back because of the weight I’ve put back on. So a new routine equals a new girl who deserves a new dress.

Start and End Dates

I will start my project on 14 March and finish on 14 April. That is one month of diligence.

Experience Summary

It’s very interesting to go back and look at the specifics of your goals a month after you made them; interesting, but also mildly discouraging. I began this project excited, but knowing it would be difficult. I had no idea just what a challenge I was in for. First, let me start by saying that I had some lofty intentions. Attempting to go from a pretty sedentary life to one that included exercising nearly everyday was bold. This is not an aim to justify my shortcomings or make excuses; it simply is. It was not an impossible goal by any means; but I’m pretty sure anyone would agree that it would be a difficult one given the starting point.

First: the bad news. I did not succeed in carrying out the previously planned routine. I didn’t keep up with the mytrainerbob website; I only did yoga and Pilates twice each. The first week was rough. I walked on workdays, but other than that, well, I didn’t do anything. Week two got off to a shaky start, but I pulled through, doing all my jogging, an hour of Pilates and half an hour of yoga. Week three brought both good and bad. The bad was that the sheer chaos of life caused me to forget essentials to running (i.e. shorts [vs. jeans], runners [vs. flip-flops], etc.). The good was even better; but more on that later. That week ended with extra moving around in a savage game of ultimate Frisbee on Friday that involved a shoulder blow to the jaw and a blackout; a beachier, less violent version was played on Saturday. Week four was hit and miss. Week five was just pathetic. The combination of midterms exams, term papers, interviews, and the chaos that is being an independent student working 35 hours per week hit me like a ton of bricks. I didn’t actually work out at all. While the baby napped, I studied; while she was awake, I did laundry, dishes and kept a book and/or notebook in hand at all times to fill the spaces when she played by herself. The reality of making a lifestyle change punched me in the gut and left me wondering what I possible could have been thinking.

Now: the good news. As a precursor, I would like to say that jogging with a stroller and a 20-pound baby is no easy feat. However, I enjoyed it so much more than if I didn’t have anything to push. People don’t take you seriously if you stop after a short stretch of path and you’re alone; have a stroller with you, and you can play it off as “the baby needed something” or “holy cow, this thing is heavy” or even “whoa, almost lost the stroller to a ravine” (that last one may or may not be based on real events). Because you don’t have complete range of motion on both of your arms, you feel a little uneven, but if you push it forward, then jog to it, it gives your arms a little resistance workout. Now, on Wednesday of week three, I set a new record. I had been in the pattern of walking the first half of my stretch of bike trail, running the second, turning around and walking half, then running the last part. This day, I decided to switch it up and run to start. As I approached my halfway mark, I said to myself “Screw this! I’m running the whole length!” And then I did. It was the first time I’d ever run a half-mile without stopping in quite possibly my entire life. It felt so great. I have been able to keep up with that endurance level and build upon it. Now I run the whole length, walk half, and then run the last stretch. It feels so great to know that I can do it. I’ve always allowed myself to be limited by asthma, excess weight, and self-consciousness. Now I know that you can make yourself into anything you want. I want to run. At least I think I do. My friend who runs cross-country once said, “I run because I hate myself”. I think there’s a bit of that truth in any athlete. And as the old adage goes, “No pain, no gain”.

Double Run

This past weekend was insane. And I tell you this because I want you to know why my exercising lagged. As previously discussed, I spent Friday at the beach; an amazing day with a really great friend. I also attended game night, then hung out at a friend's until pretty late (where I watched fight club, which was like a mind-fuck; I'm just sayin). On Saturday, I soaked in the aftermath while cleaning, studying. Then I went to church and had a dance party at a make-out spot with some friends. Sunday was spent studying, lunch at freshii with two of my favorite girls, City Impact meeting, and a barbeque/pong/movie night at a friends (by the way, I definitely won three out of four games against someone who has had plenty of practice). Another late night. Monday held work and a friend's 21st. Drinks were had, food was consumed, laughs were plenty. I'd say I regretted it, but I was feeling too good to. Although I do wish I hadn't spent so much money.

All this to say that time for exercise was not made. My bad.

Yesterday I should have. I was even prepared to. It was TOMS One Day Without Shoes and I was stoked to try running barefoot; a couple people have told me it's the greatest. So off I set. Not two minutes into my adventure, my phone rang. I had to answer it. And by had to, I mean it was Allison; I had to. So I walked while I talked and it lasted about 45 minutes or so. Good talk, good walk. But I had a very large, very obnoxious blister on the bottom of my foot by the end, which I allowed to prevent me from going out again.

Today was a different story. On our morning outing, I was not ready to run. I attempted, but didn't even get close to running the length. Aw bummer. I knew it was gonna be rough, though. So on the second time out, there were no excuses. My butt ran all the way from start to finish, stretched, walked, then ran the second half. Easy.

I love that my endurance is increasing. I hate my shoes. I'm worried about shin splints, as they are highly likely and really painful. For those of you who don't know what they are, shin splints are typically what happens when the muscle on your shin pulls away from the bone as a result of high-impact exercise. They hurt like a mo-fo. It's true. I'm hoping that running barefoot this summer will reduce my risk.

So that's that. Tomorrow is a new day and I hope it's full of running.

Signs of Summer

It's on its way! The valley has been hit with sunshine and warm weather. And it's highly conducive with exercise.

Thursday night I added to my workout a bit. After college group, a couple friends and I went out on the lawn to toss the frisbee. It started with just four of us, and quickly grew to eight or nine. Then it turned into a game of ultimate, one of my favorite things to play. I'm not very good, my aim isn't that great, neither is my depth perception which hurts when trying to catch. But my sundressed and barefoot self ran about having a blast. Until I got rammed in the jaw with someone's shoulder. After I recovered from the blackout and humiliation of having my dress end up over my head, I was totally ready to keep going. Unfortunately, my friend is studying to be a physical therapist and made me get off and ice my face. So that mostly ended my game for the night.

But not to worry! Yesterday was beach day which included much running and disc throwing with a good friend of mine. There was even some handstand and cartwheel attempts. Beach running does quite a number on one's tush, let me tell you.

So today I relish in the loveliness of yesterdays glimpse of summer: beautiful drives with windows down, hearty laughs with friends, bare feet, shorts and tank tops, no agenda, and sunburns. love love love.