Blog
Recipes, exercises + other healthy living tips from Whitney + Byron
Sushi Quest
Sushi: Avoiding (Unhealthy) Hiccups
Brown’s the New Black: All the Skinny Kids Are Brown-Bagging
Pack your lunch to save time, money and stay on track with your diet. Nutrition Counselor, Whitney Cole provides her tips to prep a week of lunch and snacks to ensure freshness.
Salad Dressing Alternatives
Alternatives to fatty salad dressings. Recipes: Hummus, Cilantro Avocado Vinaigrette & "Bowls of Chaos"
BPA-Free Food Storage Containers
Sweet Potatoes – Sweet, Salty…Not so Naughty!
Missing potatoes or just want a few fun ideas to refresh the diet, try some of these surprisingly savory recipes involving sweet potatoes, including a healthier tuna salad, pre-workout snack and for dessert: cocoa mousse.
Thai Fried Chicken
A low-fat variation on traditional southern fare with international flare. Less than ten minutes from fridge to plate. A WMC "what's in my kitchen, I'm too exhausted to go to the store" original.
Spinach Salad
This salad pairs well with most every meat or fish.
Guiltless Chocolate Decadence Cupcakes
For an oil, butter and gluten-free, no sugar-added, protein and fiber-rich (!) chocolate dessert...I say let them eat cake!
Pre-Workout Smoothie Recipe
I hope you’ll find the “Pre-Workout Smoothie” recipe below useful not only before a workout, but also after a workout, for breakfast, sweet fix, or anytime you’re starved and short on time. It provides a good balance of natural protein and carbs, antioxidants and optional caffeine for those needing to perk up.
Great total body exercise: Advanced Burpee w/ Bosu or Handweights
You know the Burpee, aka squat thrusts…drop to the floor, kick your legs back to a plank, pull legs back to start and jump up, throwing arms to the sky....Now, take it to a platinum level, adding a Bosu for an additional core stabilization challenge.
Easy (& Impressive) Omelet
Experience proves this recipe a winner for the single person cooking for him/herself, impressing a late-night/come-morning guest, the parents who didn’t teach you to cook, or for anyone short on time or cash (eggs are cheaper than alternative protein sources such as chicken, beef and fish).
Eggs Are Not the Enemy
While the yolk is fattening by comparison with the white (5g vs. 0g for a large egg), it also contains 3 of the 6 grams of protein in the egg, along with calcium, copper, zinc, Vitamin E, Omega 3s, riboflavin, Vitamin D, etc. The white alone really only provides protein, and surprise, most of the egg's sodium. By tossing the yolk entirely, you miss out on the above nutrients which actually work in conjunction with the protein in the white for muscle growth, cell repair and memory function, to mention a few.
Charlie and the Salad Bar
It's a salad. It's healthy, right? Hold that deep fried, mayonnaise slathered salad tong a min. Let's examine what foods to avoid, to control portion size of, and what to indulge on at the salad bar.
