Bodies

It's been seven weeks since I've posted! That's because of excuses such as work, and falling off the wagon. But, that's all part of the beautiful struggle!

Below, please see and admire a real woman's body. They come in many shapes and forms. 

I tend to follow fitness models on Instagram. I aspire to look like those women because they work hard, are healthy, and look stunning. However, doesn't she (below) also look stunning? It's because she's confident and comfortable and beautiful! In the 1950's, my petite Abuela used to gain weightoin purpose. According to my mom, it's because big hips and curves were "in" and sexy. 

When I get anxious, I tend to lose a lot of weight. I love myself more when I'm working to be fit and toned than when I'm skinny from nerves. My point is, work harder than you ever have before to be as healthy as you can, but do it in your comfort zone. Do it for you. Remember that you're probably someone's inspiration. And if you're not, be your own inspiration. 

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? 

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. 

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.

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!

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.

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!

http://well.blogs.nytimes.com/2013/07/03/how-exercise-can-calm-anxiety/?src=me

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!

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.

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.

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.

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.






Calories

Salmon:
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)!

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.

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.

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.

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.

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.

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. 

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.

VERY IMPORTANT STEP:

• 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.

Lobster:

• 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.

Sauce:

• 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!).