Blog
Recipes, exercises + other healthy living tips from Whitney + Byron
Not a Fatty-uccino (Espresso Smoothie)
Frappuccinos are delicious, but the fat, sugar and empty calories, make for a crappy breakfast. Instead, save money and calories whipping up your own high protein coffee smoothie at home. Cut 60% of your calories, 75% fat and 70 grams of sugar! No espresso machine required!
Gluten-Free Pancakes with Blueberry Ginger Syrup and Bananas
A traditionally heinous pancake breakfast gets a healthy and haute makeover. Low calories, fat and sugar! High protein too?! Eat your heart out (and live to not regret it)!
Immunity Defense Cocktail
Here’s trick to beef up your immunity defense...Try this remedy at the onset of a cold or if you’re gonna be in environment where you’re likely to be exposed to a cold germs.
My Turkey Day Gift to You: Pumpkin Recipes
Try my Curried Pumpkin Soup, Pumpkin & Veggie Roast, Pumpkin Puree (think sweet potato casserole), Pumpkin Muffins or unforgettable, Pumpkin Pie recipes at your big meal today or, well whenever!
Rainbow Salsa
A colorful rainbow of peppers, tomatoes, black beans and limes...can't be healthy. WRONG! Legit protein, fiber, and a mouthful nutrients. Eliminate 90% of sodium in traditional salsas - so enjoy as much as you like! Serve with a veggie platter, in place of salad dressing, or serve with a gluten-free baked chip.
Traveling Fit (and Smart)
It can betough for a lifetime fitness fanatic or a newbie enjoying a regular gym routine to travel when the "when in Rome" trend prevails. We get bullied for trying to find accomodations with a gym, and feel cruddy after wine, late nights and indulgent vacation fare if we can't workout. Now I regret missing those excursions as I realize a little ingenuity and/or planning can certainly keep us fit while traveling.
Almondine Cheesecake Brownies
The best of two diet-dealbreakers - cheesecake and brownies - fuse together in this twisted treat. Free of gluten and refined sugar. High in natural protein. So make, bake and indulge a little. You've been working out, right?
No Sugar-Added Cherry-Chocolate Sorbet
All natural, gluten free, dairy free, no sugar added Cherry Chocolate Sorbet recipe. Definitely quells a sweetooth. Cients are raving about their new dessert that hasn’t disrupted their shrinking waistlines.
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).
