Whitney's Blog Entries
07
May

Mexi-KALE Salad with Avocado Chipotle Ranch Dressing

Posted by: Whitney

Love Chopped Kale Salad? Try our Mexi-KALE Salad! Delicate ribbons of kale, sweet roasted squash, crunchy radishes, broccoli slaw + pumpkin seeds (pepitas), vegan cotija cheese, + black beans tossed in a creamy Avocado Chipotle Ranch Dressing! A vegan meal that truly delivers muscle-building protein without the fat bomb! 26g protein, 25g fiber, only 11g fat!

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25
Jan

5 Quick Tips That Will Optimize Your Workouts

Posted by: Whitney

Make the most of your time at the gym with these personal trainer devised tips!!!

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16
Nov

10 TIPS TO FIGHT, OR EVEN BETTER FULLY AVOID, FLUS AND COLDS!

Posted by: Whitney

Guess who hasn’t gotten sick in 3 years? ME! It ain’t genetic. Took over 30 years to learn, but I’m sharing the Cliff’s Notes! Here’s my Top 10 Tips to Fight Flus and Colds. This is the protocol I follow the instant I feel congested, fatigued, feverish and/or have been exposed to sick people. Hope this helps you stay fit and healthy too!

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27
Mar

Curried Coconut Cashew Cauliflower Faux Fried Rice

Posted by: Whitney

Sweet and salty Caribbean-inspired coconut cashew curry fried rice? Yum? Without the sodium, fat, or carb coma of the takeout staple? Feed me NOW! Delicious. Organic. Gluten free and paleo! 75% less sodium!

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26
Jan

Low Carb Low Sodium Bimbimbap

Posted by: Whitney

Looking for a flavorful high protein and veggie dish? Lil tired of salads? Try Bimbimbap! Our recipe delivers all the flavors of Korea’s delicious national dish without the high sodium and carb coma of the rice heavy original.

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30
Jul

Dairy Free Paleo Stevia-Sweetened Cheesecake

Posted by: Whitney

Delicious luxuriously creamy dairy free paleo cheesecake? Yes! Tons of dairy free paleo cheesecake recipes use coconut milk + nuts, but most do not deliver the rich texture of cheesecake. Keep the eggs and bake cheesecake for a high protein – 15g per slice – dessert as satisfying as traditional cheesecake…possibly more so, considering you cut 200 calories, 50% fat and 70% sugar!

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23
Mar

Healthy Easter Egg Truffles! High Protein, Refined Sugar Free & Vegan

Posted by: Whitney

Want an Easter treat without the guilt? Whip up these easy high protein truffles! Sweet Raspberry, Pistachio, Peanut Butter, Spicy Chocolate or Coconut centers are enrobed in a dark rich chocolate shell and a crunchy nutty topping.

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06
Mar

Herbaceous Eggs Breakfast Bowl

Posted by: Whitney

Elevate a high protein high fiber breakfast of egg whites, tender broccolini and cabbage with flavorful alkaline balancing herbs and a nutty low fat pistachio pesto. 25 grams protein, but only 244 calories + 9 grams fat! Paleo. Gluten, grain and dairy free.

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03
Mar

High Protein Paleo Breakfast Custard

Posted by: Whitney

Eggs are high in protein, delicious and perfect for breakfast, but if you’d like a sweet treat instead, try our creamy indulgent Breakfast Custard! If you can microwave, you can make this yummy breakfast in under 5 minutes! Can also prepare in advance and reheat on busy mornings. Just 26 grams protein + 245 calories!

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04
Feb

Pitfire Pizza Burrata Pie Salad

Posted by: Whitney

You want pizza? Watching your calories, fat and sodium? Me too! Enjoy classic Italian flavors of Pitfire Pizza’s Burrata Pie – tomato sauce, pesto, caramelized onions, hazelnuts and yeah, delicious creamy burrata mozzarella cheese in this exquisite salad. Cut 537 calories, 35g fat, 58g carbs and 90% of the sodium!

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08
Nov

Chewy Gluten Free Chocolate Chip Cookies

Posted by: Whitney

Delicious chewy fresh baked chocolate chip cookies are impossible to pass up. Now, you don’t have to feel guilty about indulging! Despite reducing fat content trading butter for raw coconut oil and increasing eggs, eliminating processed sugar and going gluten free, still maintained deep rich flavor and soft chewy texture typically lost in gluten free recipes. Here’s how!

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20
Oct

Easy Gluten Free Pizza

Posted by: Whitney

Wanted: Gluten Free homemade pizza dough. Lowfat. Low sodium. Infinitely more delicious than the dry premade crusts local restaurants defrost for you…ain’t they sweet! Healthy toppings list here too!

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14
Sep

Complete Protein Rainbow Quinoa Salad

Posted by: Whitney

Pair super quinoa with garbanzo beans to create a complete protein, essential for proper nutrition when eating vegan or vegetarian diet. Bell peppers, fresh tomatoes and herbs provide crisp texture and a myriad of satisfying flavors! 397 calories 18g protein 18g fiber 8g fat.

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05
Aug

Vegetarian Black Bean Burgers – High Protein and Low Sodium!

Posted by: Whitney

A tasty, juicy soy-free low sodium vegetarian burger that finally acts like a legit protein source! 12 grams protein, and unlike typical veggie burger, that protein is not dwarfed by fat…only 2 grams! Easy 10 minute prep and cook!

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21
Jul

Taste of Summer Charity Event

Posted by: Whitney

Join us for the 4th annual Taste of Summer event on July 25 2015. Proceeds benefit the Fulfillment Fund, making college a reality for low income teens in LA. Enjoy extravagant food and wine! Win silent auction prizes including a five session package at Fitness and Fuel!

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15
Jul

GF Sugarfree Clafoutis for Breakfast or Dessert

Posted by: Whitney

Dessert for breakfast?! You can with this high protein recipe! Bake Clafoutis, a French dessert of custard and fruit, leaving behind the unwanted sugar, butter and flour. Break monotony of savory eggs in the morning and quell cravings for sweets, with what could easily be called a Sweet Frittata.

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10
Jun

Medicine Ball Workout Video

Posted by: Whitney

Short on time? Here’s a fast fun full body workout using only a soft med ball! Don’t lose precious time waiting for a cable, rack or amassing a bounty of equipment somebody will steal before you finish that circuit.

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01
Jun

Smoky Lemon Pistachio Vinaigrette

Posted by: Whitney

Virtually eliminate fat and amplify flavor with this tangy, zesty yet sweet Smoky Lemon Vinaigrette using roasted pistachio oil! As always, recipe is low fat, gluten free, sugar free (sweetened with stevia), and surprise, this one’s 100% salt free!

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31
May

Grilled Corn and Kale Salad

Posted by: Whitney

A perfect-LY nutritious salad starring warm sweet corn amidst delicate ribbons of kale, cucumbers, tomatoes, kalamata olives, creamy feta or avocado and tossed in a delicious smoky sweet tangy Lemon Pistachio Vinaigrette.

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25
Mar

Gochujang Korean Chili Paste – Gluten, MSG and GMO Free

Posted by: Whitney

Gochujang is a pungent fermented Korean condiment with a complex sweet, spicy earthy umami flavor. Often called Korean Ketchup, its versatility makes it ideal to add heat to many savory Asian & fusion dishes. Unfortunately, manufacturers today churn out an extremely processed & nutritionally devoid product. Let’s fix that! Whip up the unmistakable flavor of gochujang without the undesirable sugar, sodium & MSG. Recipe is also organic & gluten free!

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20
Mar

Snacks of Life – Daily Show

Posted by: Whitney

Watch Daily Show clip, showing that despite acknowledging the American obesity crisis, the food industry maintains the “I don’t give a shit” approach. Thrilled to see John Stewart and writers addressing outrageous campaigns of major restaurants and shady marketing like Kids Eat Right seal on Kraft’s pasteurized prepared cheese product.

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22
Feb

Put Your Money Where Your Foot Is

Posted by: Whitney

Much of our workout is spent on our feet, so must place priority on finding the best shoe for your foot and activity to avoid injury and improve performance and results!

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05
Jan

5 Exercises for a Slimmer Midsection

Posted by: Whitney

Everybody wants a slimmer, sexier, toned midsection. Use this workout to target all areas of your abs and lower back. Destroy love handles and reveal the six pack abs you’ve always wanted. Make this workout part of your New Year’s resolution – you won’t be disappointed in the results!

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24
Dec

Winter Veggie Roast with Fresh Herbs

Posted by: Whitney

Roast winter veggies: Kabocha squash, cauliflower and brussels sprouts with fresh herbs: rosemary, sage and thyme for a fragrant healthy delicious low fat high fiber side dish. Easy! Just chop & bake.

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16
Dec

Sugar Free Icing

Posted by: Whitney

Tasty sugar free high protein icing for decorating cookies. Gluten free. Lactose free. Reduced fat.

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15
Dec

Spiked Hot Apple Cider

Posted by: Whitney

Sweet and spicy hot apple cider…with a kick! Try our reduced sugar all natural vodka spiked hot apple cider to warm both body and spirit! No sugar added.

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11
Dec

Holiday Drinking Damage Control: How to Enjoy the Holidays and NOT Wreck Your Hard Body

Posted by: Whitney

So drinking alcohol is not exactly healthy, BUT if you follow our tips, you can minimize damage to your physique and your liver. Learn how to party without the hangover and score some delicious drink recipes to share with friends.

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29
Nov

Savory Purple Sweet Potato Soup

Posted by: Whitney

Striking purple sweet potato soup can be a luxuriously healthy start to any holiday meal – when we eliminate the sugar, cream and sodium frequenting traditional squash soup recipes. You won’t miss them! The savory flavor of this soup is as intense, yet refined its dramatic purple hue. On top of thought-provoking color, seasoning amplifies the trip. Guests expect the sweet taste of cinnamon and cloves. Surprise!

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23
Nov

Paleo Apple Pie – Gluten Free & Stevia Sweetened

Posted by: Whitney

Apple pie goes healthy. Gluten free. Butter free. Stevia sweetened. Cut over half the fat in traditional pie using coconut oil, cashews and chia seeds. Eliminate all refined sugar.

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18
Nov

Healthy Thanksgiving Recipes

Posted by: Whitney

Avoid post Thanksgiving meal guilt or carb coma. Instead, try these satisfying, flavorful delicious variations on your favorite dishes without unnecessary fat, carbs, sugar, sodium and calories of traditional recipes.

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Fitness and Fuel offers Personal Fitness Training, Private Pilates Lessons, Fitness Classes, Weight Loss, Meal Plans, and Nutrition Consulting in the Los Angeles, California area.

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13338 W Washington Blvd
Marina Del Rey, CA 90066

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