Tuesday, November 19, 2013

Low cal goodness.

I love me some sweets and ice cream. If I indulged the way I want to everyday, though, I'd probably be diabetic. For dessert tonight, I'm having Trader Joe's frozen Greek yogurt (100 calories per half cup) and a teaspoon of Trader Joe's pumpkin butter on top. I heated the pumpkin butter in the microwave for 30 seconds so it would spread. 

A little bit of creativity, and my sweet tooth has been fulfilled.

What are your favorite guilt-free treats? 

Monday, November 18, 2013

A reminder about the scale...

It's a determining item for all of us, but sometimes you can't take it that seriously. I've been working hard to gain muscle mass, and the scale tells me that because my weight has gone up, my body fat percentage did as well. I call bullshit.

When I was anxious and unhealthy, the scale told me I was doing a good job. Now that I weigh more, the scale doesn't understand that I've gained a lot of muscle.

If you're working hard, don't believe everything you read. 

Monday, October 21, 2013

Meal Planning

I am so back, guys! Meal prepping tonight for the week entailed: boiled sweet potatoes painted with sea salt and coconut oil, and boiled chicken breast with tomatoes, tomato sauce, as whole peppers. Boiling chicken breast for three hours will get you some shredded, slow-cooked goodness. And how can you go wrong with sweet potatoes? For a little extra treat, melt a 35-calorie piece of Laughing Cow light cheese on the peppers. Yum.

Sunday, September 22, 2013

Trying out Freshness

I realized that my cooking always involves spices with salts. Calories are one thing, but sodium will creep up on you and cab lead to all sorts of health problems.

So, I've been trying out new things, such as fresh ingredients instead of spice. Blending two tomatoes with fresh basil, onions, olive oil, and a garlic clove made for a really good sauce. I cooked lean beef using the sauce and stuffed some pretty peppers with that and sliced zucchini. I topped the peppers with fat free white cheese and baked for 20 minutes. It came out good, so this week I'll be making more sauces and posting the best recipe!

Sunday, August 11, 2013

11 Healthy Food Swaps

11 Healthy Food Swaps

This info-graphic is awesome, and Mind Body Green is one of my new favorite blogs. I've never tried nut-cheese, but am very curious now, especially because almond milk is so delicious.

Monday, July 8, 2013

Polenta/turkey breast stuffed peppers

Have you ever had polenta? It's good, and it's a healthier alternative to pasta.
Tonight, I pan cooked some ground turkey breast and polenta with a white wine sautée. I added some seasoning, stuffed in some peppers, and baked for ten minutes. More details tomorrow! Healthy and yum. 

Exercise Calms Anxiety? Uh Duh

It really does, guys!


Who's ready for another recipe?

My fridge is full of yummy dinner items, one of which I will be making tonight. I am going to start providing recipes for you all again so I can fill your tummy with healthy and delicious foods. It's been an overwhelming few months, full of moving, buying a house, and more. It's time to get back on the blogging grind!

Friday, July 5, 2013

Another note on anxiety

My therapist says that instead of feeling emotion, I feel anxiety. This makes perfect sense, but I still struggle with controlling it.

When I am in an anxious state, I forget about all the health and wellness tips I follow when I am out of it. I wake up in the morning anxious, and my first instinct is to
"sleep it off", as opposed to working it off with exercise. This has worked for me plenty before, but for some reason, it's a challenge to remember to do so.

I read this helpful article today, which can be found here: http://www.anxietynomore.co.uk/anxiety_worrying_thoughts.html

It's a good reminder that, when an anxious state, you have to trust your experience and not your mind. It's simple science that our bodies release adrenaline like crazy when we are anxious. We go into an unnecessary survival mode. I think that happens because we are trying to escape whatever it is we don't want to deal with, and so we form irrational thoughts. For me, it's my mom's death two years ago.

It's a vicious cycle. The more I write and talk about it, the more I realize how many people are dealing with anxiety.

For anyone that does, try to embrace it instead of fighting it. That is the only way to manage the condition.

Thursday, June 27, 2013

Mind Your Mind - Anxiety 101

Although I am constantly posting about the body, it is rare that I talk about the mind. Tonight though, I am switching it up.

My name is Danielle, and I am an anxiety sufferer. When I don't get it, which is the majority of the time, life is good.

When anxiety hits though, which is usually unexpected, life is scary. I feel paralyzed, and I have irrational thoughts. The smallest of tasks seem too big and scary to handle. It absolutely sucks. Anxiety is an evil/dumb genius that tries stopping you from doing what you want and enjoying the activities you love.

To quote the Anxiety and Depression Association of America, here is the low down:

  • Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older (18% of U.S. population).
  • Anxiety disorders are highly treatable, yet only about one-third of those suffering receive treatment.
  • Anxiety disorders cost the U.S. more than $42 billion a year, almost one-third of the country's $148 billion total mental health bill, according to "The Economic Burden of Anxiety Disorders," a study commissioned by ADAA (The Journal of Clinical Psychiatry,60(7), July 1999).

Pretty shitty stuff if you ask me. When you have anxiety, you cannot trust the negativity that comes from your thoughts. You have to remember that thoughts are nothing more than, well, thoughts. Nothing more than that.

Try telling me the former when I am suffering from anxiety. It doesn't make any sense when you're in a panicky state.

So far this week, I've suffered a panic attack that sent me lying on my bathroom floor. I've cried out of frustration. I've felt weak and depressed. I haven't wanted to eat. I've paced around my mother-in-law's house, shaky. I've woken up most mornings feeling anxious and out of control.

Also this week, I called my friend when I suffered from the panic attack, who talked me through it. We went to an event in Beverly Hills one hour later so I could write about it. I've stopped crying. I went for sprints, walks, got on a treadmill with a fan on me. I've gone to therapy. I've finished all of my work. I've had writing job interviews and tests. I've talked it out with the people I love. I've gotten through the mornings. And even sans appetite, I've cooked and eaten.

And right now, I am sitting in my backyard, while my fiancé and his friends play darts, dogs next to me, feeling content.

Four hours ago, I felt too paralyzed for cooking, eating, socializing. I cooked and baked a cake. I ate. I am hanging out and having fun.

When your mind is messed up with anxiety, you have to nurture it. No matter mow much you feel like you can't, you can. I am someone who is managing my anxiety as I write.

I am not writing this because I have an answer. However, I want everyone to know that no matter what place you are in, you can get through it.

Remember, THOUGHTS and nothing more than THOUGHTS. They are what fuel anxiety.

It takes work to manage it. Even I can't manage anxiety all the time even though I've had it my whole life. I just want to say from experience though, that it CAN be managed through patience, working out, healthy eating, support of friends and family, therapy, and in some instances, medications.

Remember that, even if you feel bad about telling anyone, do not suffer alone. By reaching out to the people who love me, I was able to get through this anxious week.

I just wanted to throw this out there, and change the discourse of the blog for this post. Mental health is an important issue and it's just not spoken about enough.

Tuesday, June 18, 2013

Spaghetti and Meatballs for Thought

My nephew Levi loves spaghetti and meatballs. Instead of making them the traditional way, I used ground turkey breast for the meat, and whole wheat spaghetti for the pasta.

If you start them on healthy regimens when they're younger, then they will not care as much when they're older.

When I'm a mom, I don't want to deprive my kids of fun foods like this that aren't the healthiest. Instead, I will do my best to modify, modify, modify.

Saturday, June 15, 2013

Baked Salmon with creamy-corn/tomato sauce (the RECIPE!)

Clearly, all, Danielle needs to get her groove back. And when I say that, I mean back into the groove of writing, and posting recipes every week.

Last week, I promised you this baked salmon delight. This one was fun to make, because I decided to play with colors.

When it comes to natural foods, having color on your plate is a good thing. Here is an example of a good article on the subject. 

For this salmon, here is breakdown of what you will need. This recipe feeds four:

- 1 pound salmon (skin off or on)
- 1 tablespoon olive oil
- dash of salt and pepper
- 1 small carton baby tomatoes
- 1 can of corn
- 4 oz Greek yogurt
- Parsley, to taste

Sauce with a yellow twist. 
-Preheat over to 350
-Mix your olive oil and salt/pepper in a bowl. Use a brush to spread the substance evenly over the salmon. Let it sit while you prep the sauce

- First, user kitchen scissors to cut each baby tomato in half.
- Put a sauce pan on simmer, and add the Greek yogurt. Let it sit for 2 minutes.
- Drain the can of corn. Add the corn to the pan. Let it sit for 2 minutes.
- Add the parsley and the tomatoes. Let it sit for 2 minutes.
- By this time, your oven should be preheated. Pour the sauce on top of your salmon.
- Let it all bake together for 20 minutes, and you've got yourself a delicious main course. It's that easy!

Potatoes, to the right. 
While potatoes aren't the healthiest option, I made some healthier cheesy ones for the side. To do this, I halved 12 baby red potatoes, topped them with a little seasoned salt and fat free cheese, and threw them in the oven for 40 minutes at 350. The cheese comes out crunchy, but it tastes good. Feel free to throw it on afterwards, if you wish.


1 lb Salmon - 650 calories (average)
1 can corn -   130 calories
4 oz Greek yogurt - 67 calories
Small basket yellow tomatoes - about 60
907 calories, or 226.75 calories per serving

Thank you all for being awesome and patient while I transitioned from state-to-state! This week, you can expect a chicken dish and some desserts.

Happy eating (and reading)!

Monday, June 3, 2013

Baked Salmon with creamy corn/tomato sauce

And roasted red potatoes with fat free cheese. I finally have my kitchen back and I'm ecstatic! I can't wait to post more recipes; stay tuned for this one.

Sunday, May 26, 2013

Month's Recap

Hello, all! I cannot believe it's been nearly one month since I've written. Just to give you an idea of what's been going on, I've posted some before and after kitchen remodel pictures from the house I bought with my fiancé! It's so exciting, but between renovations, working, and trying to have a social life, I've been neglecting my personal writing.

Anyhow, I will have some new and delicious recipes for you soon, and a review of Cardio Barre, my new favorite exercise.

Looking forward to having a stove to cook on again (so close) and making some healthy yums.

Sunday, April 28, 2013

Yesterday, April 27, is what would have been my dad's 62nd birthday. He died of heart disease. His first heart attack happened when he was 29. His next heart attack happened when he was 51 and it was fatal. I was only 17 when we lost him.

This progress isn't all about physical appearance. Of course it feels good and looks good to be fit. But this is mostly about health.

Though my dad was clueless about his heart until it was too late, I refuse to follow in his footsteps. And my birthday gift to him is staying healthy. My BMI is in the "fitness" category and that feels good. So, happy birthday, Dad. You couldn't help genetics, but I am beating them. Thank you for showing me how to live a healthy life.

Monday, April 8, 2013

Buckwheat Pancake Modifications

 Here's the deal: Living well is important, and we all need a treat every now and then. The other morning, I came across my roomie's buckwheat pancake mix, which looked delicious. Instead of skipping the sweet and carb-filled treat, I decided that, being that the mix is buckwheat, I could indulge. I also decided to health it up a bit.

Instead of adding the milk and eggs the recipe called for, I used 1/2 water and 1/2 unsweetened almond milk. I also used cage free egg whites instead of whole eggs.

Coconut oil is my new cooking obsession. I heated up 1/3 teaspoon for each pancake.

While the oil spread onto the pan, I cut up some bananas and added them to the batter. As I have mentioned before, once bananas caramelize, they become sweeter. There's your syrup sub.

Cook your pancakes by following instructions on the box. You can get buckwheat pancake mix at most grocery stores or even online.

Bake a few slices of turkey bacon, and you have yourself a compromise meal.

Any questions? Please comment and I will get back to you.

Friday, March 29, 2013

Cheat Day, A-OK!

We all need cheat days, aka your day every week where you have treats of your choice. When I cheat, I make sure that it's the best cheat ever by going somewhere with variety.

Living in the South Bay Beach Cities, Hot's Kitchen is one of my favorites. Their menu is custom, their beers/wines are local, and their furniture made of recycled materials.

The main reason I go, however, is for the street tacos. The whole few dozen of them fused with local ingredients, each made to taste uniquely delicious.

My three (from left, clockwise) are flavorful pork with white barbecue sauce and coleslaw, veggie with a custom sauce, and a chicken veggie concoction. I also had pieces of red velvet ice cream sandwiches for dessert and some wine.

I posted this to remind you to give yourself some slack. We all need our cheat day and there is nothing wrong with that. Remember that too much deprivation can lead to a binge, so treat yourself every week.

Wednesday, March 27, 2013

When in doubt, run it out.

Or dance it out. Or Jazzercise it out. Or spin it out. Or cardio it out. Whatever works for you. 

Tonight, I'm going to Cardio Barre in Redondo Beach. It combines cardio, weights, and ballet barre moves. 

Monday, March 25, 2013

Triana's Roasted Chicken and Steamed Lobster

Me and Triana.
Remember those delicious-looking pictures of lobster and roasted chicken I posted yesterday? Well, my best friend Triana was nice enough to share her recipes with the world! We have no calorie count here, but as you can see from the ingredients, good stuff. I admire her cooking because she uses little sodium or salt-based spices, but her recipes burst with flavor. We have a little bit of butter, but with the lack of sodium, we are good to go. If you have questions or comments, let me know and I will pass them onto Tri.

Roasted chicken:
Healthy and hearty.

  • Preheat oven to 350
  • Clean the cavity, remove giblets
  • Stuff with a head of garlic (best used inside the cavity for smell and flavor without altering the taste of the meat), one quartered onion, and one lemon halved.
  • Clean the chicken and pat dry... this is very important! 
  • Moderately sprinkle salt on the bird, and go heavy on the cracked pepper.

  • Zest on full lemon and sprinkle on the chicken. 
  • Finally, drizzle olive oil, and juice from lemon over the chicken and massage it around, creating a coating that will seal in the flavor. 
  • Sprinkle dried parsley flakes, and place in the oven to bake. 
  • After 20 minutes, use one tablespoon of unsalted butter and some milk, and let that melt/combine with the juices in the pan. This becomes your basting sauce, and browns the chicken. (Milk in butter sours in the oven and burns the skin somehow when heated, and gives you that beautiful brown roasted color that everyone thinks you spent hours doing, when really a baked chicken only needs 1:20 minutes)
  • Leave in for 60 more minutes, and you got yourself a delicious bird!

Mouth-watering goodness.

  • Steam two lobster tails in a medium pot, using a colander, until the shell turns from rusty brown to bright red appearance in color (about 5-7 minutes). 
  • Remove meaty filling from shell by cutting (using kitchen scissors) a line directly down the back of the shell, and again on the front side. 
  • Remove the meat and cut with a knife down the middle of the meat, splitting it in half. Place in deep square baking dish, and preheat oven to broil.


  • 1/2 cup of white wine. Dry in flavor is always best for cooking.
  • 2 tbs of unsalted butter
  • A few dashes of garlic salt
  • Fresh parsley, loosely diced

Pour sauce over lobster tails and place in the oven for 5 minutes on 350.

Remove, and cut into bites. Serve as an appetizer, or side (really yummy over brown rice or veggies too!).

Apple Pie Oatmeal

For breakfast on-the-go, try this yumminess, which will keep you full for hours.

Mix together 1 packet of Fresh and Easy instant oatmeal with flax seeds (or whatever you prefer, sugar free), with 1/2 cup water and 1/2 cup almond milk. Microwave for one minute.

While it's cooling, mix in one pack (about 6 oz) of unsweetened apple sauce and generous shake of cinnamon. Top with a few walnuts, if desired.

Calories will run you about 220.

"Better For You" No Bake Ice Cream Cake

 Every night, my sweet tooth kicks in, begging me for a fix. Most nights, I have a few pieces of dark chocolate, some fruit, or frozen yogurt. Tonight was a special dinner with friends and family, aka Sunday Dinner, so I made a healthier dessert with fruit, cool whip, skinny cow ice cream, Nutella, and sugar cones. It takes only five minutes to make.

Bomb Diggity!
Your ingredients (about 8 servings): 

  • 2 cups Skinny Cow Chocolate Fudge Brownie ice cream (It comes in cups at the super market, 150 calories each, so you don't need to portion it). 
  • 3 bananas
  • 1/2 cup blueberries
  • 20 strawberries
  • 3 tablespoons Nutella
  • 5 sugar ice cream cones
  • 6 large dollops of Cool Whip, fat free
First, slice your bananas into circles. Line the bottom of a square serving dish with the circles, completely covering the bottom. fill in any gaps with the blueberries. 

Drizzle with one teaspoon of Nutella, slightly melted.

Take the ice-cream out of the freezer so it can melt a bit. 

Crumble your ice-cream cones with your hands into medium size pieces. Cover the fruit and Nutella with the sugar cone crumbles. 

Next, scoop out the ice-cream onto the cone crumbles and spread evenly across the cone, covering completely. 

Scoop out your Cool Whip, generously. 

Stick the strawberries into the Cool Whip the way the picture shows. 

Drizzle with the remaining two tablespoons of Nutella. 


The Calorie Count:
  • 2 cups Skinny Cow Chocolate Fudge Brownie ice cream: 300
  • 3 bananas: about 300
  • 1/2 cup blueberries: about 45
  • 20 strawberries: 75
  • 3 tablespoons Nutella: about 310
  • 5 sugar ice cream cones: 200 
  • 6 large dollops of Cool Whip, fat free - 90 (12 tablespoons) 
1,320/8 = 165 calories per serving. 

This one is super easy and tastes super bad for you. You can always use less Cool Whip or cones to cut even more calories. 

As always, please let me know if I can help with questions. 

Happy, happy eating and happy reading!

Yummy - Hearty and Healthy Sunday Dinner

Lobster tails
Yummy veggies
My best friend Triana can cook! Im posting this recipe tomorrow for roasted chicken, lobster tails, and veggies.

Triana has a knack for cooking without using a lot of sodium. Also, since I have a mild garlic allergy, hardly uses it when I'm eating at her house.

Stay tuned tomorrow to learn how to make roasted chicken with asparagus, squash, and brussels sprouts on the side. The appetizer is boiled lobster.

And for all you paleo peeps, this is total paleo.
Roasted chicken

Tuesday, March 19, 2013

Friday, March 15, 2013

Healthy Chili

Chili, in my opinion, is the absolute best. You can do so many things with it and make so many variations. The best part of chili though, is how easy it is so make, and how healthy it can be. With the right seasoning, turkey meat chili is definitely the way to go. To make a healthy batch of chili, I use one  can of beans per two people, and 3 oz of ground turkey breast per person (it's likely that you'll have lunch leftovers). Last time I made the chili, I threw in a little turkey chorizo from whole foods, which turned out to be a good mood. So keep in mind, that you can put your own creative twist on this recipe; I am simply giving you the healthiest baseline possible. Use the following recipe to serve six people:

Easy Peasy.
  • 18 oz ground turkey breast, 99 percent fat free
  • 4 cans black beans
  • 2 cans navy beans
  • 8 oz tomato sauce
  • 1/4 cup ketchup
  • 1/2 cup white onion, chopped
  • 2 green peppers, chopped
  • 2 yellow peppers, chopped
  • 2 Roma tomatoes, chopped
  • 2 tablespoons Adobo
  • 1 small packet chili seasoning
  • (optional) - 1/4 cup Whole Foods spicy salsa
  • (optional) - hot sauce to your preference 
In a large pan, cook the ground turkey with the Adobo seasoning; add the chili seasoning packet. Add the onion, tomatoes, and peppers. Cook on medium for 15 minutes, adding water if the turkey dries out. 

Nothing beats a bit of cornbread and cheese mixed in!
 While the meat cooks, put a large pot on the stove, temperature low. Combine your cans to beans first; mix around for one minute. Add the ketchup, tomato sauce, and salsa until the ingredients bubbles. Once the turkey is done, add that mixture. Cook it all on low for 30 minutes, and you have yourself some good, hearty, and healthy food. 
  • Turkey breast - 540 
  • Black beans - 800
  • Navy Beans - 300
  • Tomato sauce - 73
  • Ketchup - 60
  • Onion - 21
  • Peppers - 120 
  • Roma tomatoes - 27
  • Salsa - 20
  • Combined seasoning - about 30
336 calories per serving (about two bowls per person!)

If you have any questions about how to make this for the family, let me know. For toppings, use Greek yogurt in lieu of sour cream and fat free cheese. Also, if you make cornbread, use egg whites and get the gluten free Whole Foods version. 

Happy reading, happy eating, and happy almost weekend, All! 

Monday, March 11, 2013

Good morning/afternoon, All. I'm having a late breakfast consisting of berries, grapes, walnuts, Greek yogurt and honey after a cardio barre class with my BFF.

I promise to post that chili recipe today; it's been difficult after moving across the country and getting settled.

I hope you have a great Monday, and start it off with some exercise and workout wellness. As my workout instructor said this morning, a summer body is built in the winter and the spring. Let's get it done!

Thursday, March 7, 2013

Road Trip Progress!

Grilled chicken then frozen yogurt. Raw veggies, then chili. All about the compromise, guys. And thanks to my wonderful fiancé, who woke me up at
5:30am to get a workout in before we finish out the road trip, I got a lovely workout in.

Can't wait to post a healthy chili recipe tomorrow. Not being able to cook has been a challenge.

Wednesday, March 6, 2013

Healthy Dinner on the Road from Chili's

Yesterday we drove through Tennessee and Arkansas. It was a long, long day with rain and construction on the 40 that stopped us completely for about an hour. Thank goodness the dogs have been good.

Yesterday for lunch we had the best BBQ in Nashville. I went for 1/2 of a chicken sans skin, with corn and green beans. Oh, and unsweetened tea with a drop of lemonade. So freakin' bomb.

For dinner, we stopped at Chili's, who has a light option menu now. While my fiancé scarfed down some ribs, I had a six ounce sirloin with broccoli and a house salad with vinegar and no croutons. That meal was less than 300 calories, so I was able to fit in a couple glasses of wine.

Throughout the day, I snaked on dry figs and a Kind bar.

With exercise, I consumed about 1500 calories. I have to say though, after a long day of driving, the wine was worth it.

This morning I started off with oatmeal from Starbucks with almonds and 25 calories worth of brown sugar, a tall skinny vanilla latte, and lots of water.

I'll have an orange and banana in a few hours.

Tuesday, March 5, 2013

Road Trippin' Wellness

Good morning, All. It is day two of the road trip from DC to LA, and we have about 35 hours to go. Last night, I ate corn from KFC and the inside of two white meat chicken breasts. It was literally the healthiest thing available because they didn't have grilled chicken. Sometimes shiz happens and you simply have to improvise.

Yesterday my fiancé showed me a resistance band workout, which was awesome.

Today, we went to the hotel gym, then Cracker Barrel for breakfast. Oatmeal, fruit, one egg, and one piece of bacon for me. Oh, and sugar free maple syrup with the oatmeal. Cracker Barrel's sugar free maple is so good.

If anyone wants the resistance band workout, let me know because it can be done in a hotel room.

I'll have a recipe posted Friday when I get to LA and make healthy chili for my aunt's birthday.

Until then, I'll keep updating on the trip, as I'm determined to eat well and exercise throughout!

Sunday, March 3, 2013

Healthy Eating and Moving Across the Country...let's hope so!

My fiancé and I are driving from Alexandria, VA to Los Angeles, CA. It's going to be fun, but eating well is going to be a challenge.

I am starting with a collection of healthy snacks, including Starbucks refresher packs, bananas, dried figs, walnuts, and plenty of water.

I will be posting about what I eat when we stop on the way. No matter where we stop, I am determined to make my meal healthy. I promise you that even Mc Donald's has something good and clean to eat.

Wish me luck, and hopefully we can all take some tips from it.

I have been moving boxes for two days and have not made it to the gym. I am planning to during the road trip, but it might not be possible, so eating healthy will be especially important.

Friday, March 1, 2013

I just wanted to post the cover of Women's Health Mag in Thailand. The woman in the cover is one of my best friends and bridesmaids. She's worked very hard as an actress and model, eats well but also treats herself, and does all kinds of fun activities such as yoga and surfing for exercise. Way to go, Taya!

Wednesday, February 27, 2013

Blueberry Almond French Toast

 The first time I had "healthy" French Toast at a restaurant, aka egg whites and wheat bread modifications, I was stunned by how similar it tasted to the bad stuff. So I decided to take it a step further and make a truly healthy version.

All you need is:

  • Multigrain bread (this recipe is for two slices)
  • 1 cup almond milk
  • 1/3 cup egg whites
  • cinnamon to your liking
  • 1/2 teaspoon agave
  • sliced almonds to your liking
  • granulated Splenda (optional)
  • cooking spray (Smart Balance, preferably)
To make, combine the almond milk, egg whites, and cinnamon. Whip it good, and saturate your bread. 

Heat your stove on on medium, coat your pan with cooking spray, and put your bread on the pan.

Drizzle 1/4 teaspoon of agave on each side of the bread before you flip, as the picture shows. This will sweeten your bread enough so that syrup is not needed. 

Flip your bread, then throw the blueberries in (to your liking). If you want them to caramelize, add some Splenda and let it chill for 1 minute. Either way, the heat will bring out the berries' natural sugars, and add some yummy sweet.

Once the minute passes, put it all on a plate and add the sliced almonds. You're all set! 

 The calorie count?

  • Multigrain bread - 220 calories
  • 1 cup almond milk - 30 calories 
  • 1/3 cup egg whites - 42 calories
  • cinnamon to your liking - 5 or more calories 
  • 1/2 teaspoon agave - 30 calories
  • sliced almonds to your liking - about 30 calories 
  • granulated Splenda (optional) - 0 calories
357 calories

For a little something extra, Greek yogurt with honey goes amazing on the side. 

If you have any questions, comment or let me know! This is a great recipe for the whole family. If you need an extra boost of sweets, some fat free whipped creme can be a great option.

Glad to be back on the blogging streak! Happy eating and reading, everyone. 

Tuesday, February 26, 2013

Isn't getting sick awful?

Since Sunday night, I have been MIA with some paralyzing stomach virus. Well today actually, I've been able to get up and am sitting at the airport waiting for my flight home from NYC.

Me freaking out when I was sick is an understatement. I was sobbing as I threw up, because I had so much to do, missed my mom taking care of me, and was scared to lose the muscle I worked so hard to gain.

Anyway, after my dramatic episode and with my aunt's help, I started eating(ish) and drinking the right things. And though I am not a doctor, I thought that I'd share what worked to getting me on the road to recovery.

1) Ginger root tea: My aunt made me a hot cup of tea with real ginger root. It was more mild than ginger tea from a tea bag so I was able to stomach it.

2) Apple cider vinegar: For whatever reason, this vinegar works wonders for health purposes. Two of my aunts have a couple teaspoons diluted in water daily. Reader's Digest calls it a "kitchen cabinet cure" and I believe it because it helped get my fever down.

3) Fancy water: When I feel this crappy, I will straight up splurge on a big bottle of $5.00 Voss water. It's mental, yes, but staying hydrated is the best way to get well and avoid a trip to the ER. So treat yourself to some Artesian water if you can stomach keeping anything down. Smart Balance is good too because it has electrolytes, which are important when you are not able to keep food down.

4) Fiberless cereal and rice milk: Avoid lactose and drink rice milk; the components can help settle your stomach. Eat a bland cereal like cornflakes to avoid tummy upset.

Also, as soon as you can stomach it, eat. I am having a banana smoothie right now, but had cereal last night because my stomach was OK with it. Don't relish in your flu-related weightloss and take advantage of your lack of appetite by not eating. It's terrible for your body, and does not let you lose weight the right and smart way.

Saturday, February 23, 2013

Airport Time

Early flight to NYC = healthy and portable breakfast in my purse. Boiled eggs (whites ingested only), toasted English muffin dry, and organic blueberries.

It's so easy to indulge at the airport, so bring food with you. If you don't have time, compromise. Get half a wheat bagel and lite cream cheese, or modify a breakfast sandwich by asking for no cheese and less meat. Don't be afraid to ask for modifications even if no one else is doing it. You'll be the awesome one in the end.

Friday, February 22, 2013

Once upon a time...


I was 19 and looked like this ----->.
The woman next to me is my mom. She was 51 in this picture, and naturally tiny. I never worried about calories. I never compared my body to other women's. I thought I'd look like my mama forever.

Then, I was 26. I had gone on anxiety medicine after moving across the country and experiencing extreme anxiousness. Then my mother died unexpectedly. I stress ate. The medicine slowed my metabolism. So I took a lot of shoulder-up pictures like this ----->.

NOT flattering, but real life.

Because apparently, my body looked like this ----->.
This picture was taken the day after my fiancé proposed, on my birthday, August 3, 2012.

<----- This one is me a few weeks before, sucking in.

I had been exercising through this all, but eating and drinking what I pleased.

In September 2012, I had a few realizations:

1. What's the point of doing exercise I don't enjoy?
2. What's the point of finding exercise I enjoy if I eat whatever well I please?
3. I'm 27 and have the means to remake myself.

So I tried different fitness regimens and fell in love with Jazzercise. I applied my creativity to cooking and found  out how to cut calories and fat. I sweat. I got my booty up and out the door to the gym when I didn't want to. I resisted fries at dinner. I had the Greek salad instead of the burger. I never deprived myself.

COMPROMISE is the key.

Then, today, 5 months after my relevations, I took this picture.
And now I look like this.
Since beginning my journey on September 22, 2012, I have lost over 18 pounds. I was not fat, but I looked sloppy and unhealthy.

I wanted to share this progress picture because I took one unprofessional, un-photoshopped picture at a normal angle. I did not take 20 different pictures, and I am not sucking in.

I don't look like fitness model, but I have obviously made a lot of progress eating the recipes I post, and by exercising 45 minutes to an hour per day. I am a real, un-photoshopped women doing this the natural way. This is about being fit, not skinny.

My recipes are easy and the exercise is manageable. I do not have children yet, but when I make my recipes and exercise, I often keep think, Could you keep this up if you were a mom? With some planning and discipline, I think yes.

Real people are doing this, guys. It looks me 5 months to get here. It's a lifestyle, so I'm fine with that. If you are trying, keep going! In November, once my metabolism sped up, it became easy.


Wednesday, February 20, 2013

Left Over Rotisserie Chicken?

Make some healthy wraps! In a tortilla, place twenty chicken shreds, a half cup of kidney beans, 2 tablespoons Tzatziki, sliced onions, and spinach. Close with a toothpick and bake for 10 mins a 350. For about 270 calories, you can't go wrong.

Make sure to leave the skin off your chicken though! Also, I added some hot sauce but it's flavorful without the extra condiment as well.

Tuesday, February 19, 2013

Healthy Spaghetti and Meatballs...and wine

Dinnertime = whole wheat spaghetti, lean turkey meatballs, creamy marinara with Greek yogurt and habaneros, spinach and fat free mozzarella. To make a creamy marinara, Greek yogurt works the same as heavy cream and milk. I used 1oz per serving. Wash it down with some chard.

I do not have a cal count for the bowl, but a guestimate is about 370 with 6 meatballs and 1/8 a box of spaghetti. Please comment if you want the full recipe and how-to :).