December 26th

FACT- Resolutions are dangerous. 

It’s not healthy to tell yourself, annually, that you need to restart. It’s not healthy to insinuate that your current status isn’t enough, that it’s unhealthy, that you’re totally off the rails. I have a feeling that you’re not. Maybe, you need a little refinement. That’s okay, me too, always! We are always growing and progressing! Because, it actually is healthy, to admit to failure and your weakness. But, this isn’t a time to start over; it’s a time to slowly but surely, continually, get better! On that note:

Welcome the new 6 weeks to well program; our most intensive program yet for those ready to make a real lifestyle change and cut past the silly resolutions.

The program includes an initial appointment, week one check-in call and a four-week in-person follow-up for refinement. Meal guidance resources arrive for weeks 1-4 to ease into nutritious living.  Gain 24/7 access to RDN Whitney through the mobile app for logging meals, exercise, metrics, and sending messages. No scales, no calorie counting.

This is a good way to refine, not to restart. 

Looking for a group option full of community? See the Whole30 Dallas Duo options, below.


FAITH –  Good Samaritan 

Do not ignore those in need this holiday season. This message was powerful. I hope you’ll listen. It also hit me, as the road less traveled, was my favorite poem as a child. It’s a path, now, as an adult, I try to stay on.fost


FOOD-

I’m so happy that we decided to use ButcherBox and SizzleFish for our protein sources last year. The quality was unmistakable. I couldn’t imagine going back to conventional meat, now. But last week, I found myself in a pickle; the freezer was overloading with seafood. I consume it on a daily basis, but my other half prefers red meat and poultry. Fish, if it’s sushi. I used a simple one-pan fish option to do shrimp, tilapia, and salmon all at once and use on my lunchtime salads. Quick and easy. I dare you to try it! You can light a peppermint candle while you cook if the smell is deterring.


EVENT – Whole30 Dallas Duo Interest Event! 

Join us Thursday, January 3rd from 5-7PM: sample ZUPA NOMA bottled soups, shop Lorna Jane’s trunk show, join the 5:30PM the22 HIIT class for free and/or gain a free RXBAR stack if you sign up for our coaching group this night only. Come to chat, come to sweat; either way we’re excited to see you! Questions? email whitney@whitnessnutrition.com Loubies&Lulu-110.jpg


cropped-whitness-nuitrion-logo-final-trasparrant-1.jpegAbout: Whitney is a holistic dietitian-nutritionist (the real, board-certified RDN!) ready to support you in sustainable lifestyle change to prevent the need for reactive medical treatment. Let’s get preventative! Whitness Nutrition is currently accepting local and distance patients. Click here for leafy greens and good vibes in your inbox every week!


Whitness Nutrition 3723 Greenville Ave, Dallas, TX 75206


FFF November 9th

FACT- Tuna is the new chicken. tuna

Jessica Simpson, she knew. I know your first reaction to tuna is, “ew, that cheap canned stuff that college students live off of when they’re not eating Ramen.” I was that kid, anyone else? And, I did love a good Ramen pack, but the tuna world has evolved! Along with my taste-buds.

 

5 Reasons Dietitians Love Wild Planet Tuna!

Let’s be clear, not all fish are a quality tuna steak. Especially with the rise of quality sourcing companies, like Wild Planet, making an effort to sustain the nutrient value within their catch!  Now, I’m making up for lost time and sharing the reasons I now enjoy canned tuna.

  1. Versatile in flavor. Tuna is so versatile. Tuna cakes, tuna salad, tuna casserole. The protein, with a good spice profile, can be the highlight of your lunch. Or, if you’re ballsy like me, breakfast.
  2. Low in mercury. Wild Planet only sources pole and line as well as troll-caught tuna. Huh? These are the young and small whippersnappers with lower levels of mercury as compared to older and larger tuna. Their products average mercury levels six times lower than the FDA “Action Limit”. 
  3. Protein-Rich: A girl can only eat so much chicken. And turkey. And tilapia. Creativity and flavor is the key to a healthful balanced diet. With more options, there’s more options, and I never feel deprived! 
  4. Portable: I may not be popular with my traveling choice, but I would rather be nourished than hangry and inflamed. This is my favorite recommendation for busy clients; especially my mamas who need something quick and easy. Plus, DHA in low-mercury containing seafood, aids in healthy brain and eye development.
  5. Anti-inflammatory: this fish is rich in Omega-3 fatty acids, which keeps your heart’s function up to par and improves your arteries’ integrity. Get pumped, ladies! Let’s use that strong muscle for good. 

I’ve rounded up a few of my dietitian-approved favorites for you to try this week! Easy, simple and nutrient-filled. Just the way I like it.

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FAITH -2 Corinthians 12;8-9. 

No use in beating yourself up. Look up and move on
8 Three times I pleaded with the Lord to take it away from me.
9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.

It’s hard to share weakness.  The facts that make you cringe. The ones you often wish you could erase. But, remember, your history is what shapes you! Own it, embrace it; except that growth requires discomfort.

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“Obsessive, neurotic and undernourished isn’t attractive; even disguised in a size 2 red dress. The cycle is vicious. Hurtful. Destructive. Worthless. It’s time to heal.” Missed last week’s pouring out of my heart? Read it here!


FOOD featuring The New Primal

I’m warming up for the festive Fall feasts ahead! Say that 3 times fast. This week, I whipped up a casserole dish to test on the world’s pickiest humans; engineers! I should know, I married one. They’re analytical, oftentimes hate veggies, and maintain a crazy sweet tooth. This dish went over well. Meaning, less than half returned home and almost everyone tried it. This opinion was not paid for. The dish is delicious without bias! I forgot to take a picture the first time around, but catch the delicious images next week during our Friendsgiving!

The New Primal recipe nov


EVENT – Bulldogs, Boxing & Brews

I love sweating along with my friends, colleagues, and patients for a good cause. Plus, Andrea of Loubies and Lulu will be there to help you shop this season’s best finds and Brite Bar Beauty to adorn you with boxer-braids. Bring a friend or come alone, but prepare to sweat! Leave with some serious raffle swag, bulldog cuddles, delicious coffee & refreshments, plus a load of endorphins! Fifty percent of proceeds will go to No Borders Bulldog Rescue.

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cropped-whitness-nuitrion-logo-final-trasparrant-1.jpegAbout: Whitney is a holistic dietitian-nutritionist ready to support you in sustainable lifestyle change to prevent the need for reactive medical treatment. Let’s get preventative! My practice is currently accepting local and distance patients. You can also join our andWhole30 Dallas Duo this January for a community-based option! Click here for leafy greens and good vibes in your inbox every week!


Whitness Nutrition 3723 Greenville Ave, Dallas, TX 75206


Food, Fact & Faith – October 25th

FACT- Cold weather makes you crave muffins. 

I made a recipe for you. That’s a rarity. And on my birthday too! These little guys are still carbohydrates, still a quick fuel source, but I think they’re worth it! Totally paleo, gluten and dairy free; the perfect combo for my body, and maybe yours too? My Pure Fuel girls have already whipped up multiple batches. “So easy and delicious!” I concur. Add this to your vegetable hash breakfast perhaps!

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FAITH – My Food Freedom story. 

Our Whole30 Instagram takeover is tomorrow and I realize it’s time to open up. Hard to write, but worthwhile. More will unravel, but this is a start. 

This was my gluten/corn/dairy/beef free lifestyle during college as a single woman with little value for anything but the perceived approval of men, my dress size and mile time. This is not health.

October 2011…I was so happy to find that my three day stomach flu had dropped my weight to a number that made me feel complete. I was going to look so lean for my birthday. Maybe R would finally broach that DTR subject.

I started my day with a sugar-free white chocolate Americano topped with almond milk because; health. After 45 minutes on the Stairmaster and some light resistance training I consumed my standard breakfast. Not one, but two Quest Bars for breakfast because; variety. I felt really guilty because they contained whey and I knew along with theatprebiotic fiber, they would upset my stomach but… flat tummy goals, amiright? I tried to hold out for a late lunch since my birthday party was that night and my size 2 dress had to fit. I’ll be fine after a midday 3 mile run. Lunch was some scrambled egg whites, with broccoli, spinach and hummus. To drink? A diet coke.

After my run, I got an unexpected phone call; R cancelling on my birthday plans. I couldn’t cope. I had tried so hard to be perfect. I sobbed into the basket of gluten-free sugar cookies that I had made to welcome his arrival. I ate them all. EFF it all. I had no one to look good for. I will burn these calories off tomorrow.

Two hours later, my best friend arrived home to console me. “Let’s get out; grab a drink”. I ended my day with my two closest friends, a broken heart and two empty skinny margarita glasses. Swollen face from the corn chips, slightly drunk, I counted up my calories.. 1700? Ughhh. 

I can start over tomorrow, I thought, as my anxiety raised. That dress won’t fit, I’ll have to return it. I’ll never get this weight back off. I was so close! I’m going to look so fat for class tomorrow. How could I let emotions, MEN, get the best of me. Ugh. I am a failure. Why am I even studying to be a dietitian? I can’t even meet my macros! Look at that fat roll over my pants. I shouldn’t have eaten those cookies. 17% body fat, highly unlikely now! If I drink a shitton of water and take psyllium husk tonight, maybe I’ll reduce some of the damage…

This unhealthy cycle continued for a few years. I used my environment as an excuse; surrounding myself with fitness professionals who were always looking to be skinnier, more fit, more lean. After too many stress fractures and a few hospital visits, I got fed up. I threw myself into a renewed and close relationship with my Lord, research on the emotional relationship of food during my graduate program, found a real loving relationship, and yes- did another Whole30 really focusing on proper reintroduction while reading Food Freedom; not for WHAT foods I could tolerate but for HOW I could emotionally heal my toxic relationship with food.

Oddly enough, when I let go of the intense control I had inflicted on my lifestyle, my stress lifted. I didn’t need to be vegan, on top of my other necessary diet modifications. I didn’t need to not eat unless I had worked out in the morning or skip dinner on rest days. Potatoes, were in fact, not the Devil.

And quite literally, weight came off my shoulders. I moved my body in ways I wanted to, sweat on sunny running dates and in salsa classes with my husband. I maintained my weight, even when I wasn’t neurotically checking it. I started eating real food, putting nutrients in, and seeing my skin/hair/nails glow without the need for as many products and facials. My deficiencies healed, I stopped my heavy and expensive supplementation. Looking back on MyFitnessPal app now, I was constantly “going over” my goal; and I actively shamed myself for that. My body was crying out for more nutrients. more energy, in it’s wasted state.

Now, I eat when I’m hungry. I eat a balanced meal. I honor my body’s needs. And, ironically, most of my clothes still fit. Not all of them. But that’s not my main concern anymore. I’m likely 3-5lbs more than I was then. But I’m also faster, because my body now contains well-tended nutrient-rich muscle. And, I’m happier, stronger, and full of self-love. Self-love came first, it had to, before I could help anyone else find it. But now, I spend my day desperate to help others experience it.

Let this honest account inspire you, knowing that there is more to life available to you. That even the professionals fail, struggle, and find hope. That your weight is not your worth. That you can be beautiful despite the number on the tag attached to your dress.

As my loving husband now reminds me, on the days I feel myself falling back to restriction, “I wouldn’t have married the girl you were in college.” Obsessive, neurotic and undernourished isn’t attractive; even disguised in a size 2 red dress. The cycle is vicious. Hurtful. Destructive. Worthless. It’s time to heal.  More in my Instagram post.


FOOD featuring Zubiate’s Cocina

I made this dish this weekend for a friend’s potluck dinner and it was more than a hit. Zubiate asked me to trial their crema and salsa with a new upgraded formula featuring  organic safflower oil instead canola oil. I’m so impressed by companies who continually aim to improve the quality of their product. Try my healthified bean dip below.

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  1. In a medium mixing bowl stir together refried beans, canned tomatoes, chili powder, cumin, 1/4 tsp garlic powder and season with salt and pepper to taste (about 1/2 tsp salt/ 1/4 tsp pepper). Spread mixture into an even layer in 7 by 11-inch baking dish.
  2. Mash avocado with lime juice. Mix in cilantro and season with remaining 1/4 tsp garlic powder and salt to taste. Spread into an even layer over the bean layer in baking dish, then spread crema over avocado layer.
  3. Next, add a layer of cauliflower rice, black olives then top with tomatoes and green onions. Serve with Siete Tortillas chips. Dip can be made a day in advance, just cover and refrigerate until ready to serve.

This opinion was not paid for. The dish is delicious without bias!


EVENT – DEC 1st workout. Join us! 

box Bring a friend, come alone, and prepare to sweat! But, leave with some serious raffle swag, bulldog cuddles, delicious coffee & refreshments, plus a load of endorphins! 50% of proceeds will go to No Borders Bulldog Rescue.


About: Whitney is a holistic nutritionist; she’s a real food master and loves whole vegetables along with pronounceable and minimally modified ingredients that fill the stomach and satiate the soul!Her practice is currentlyaccepting local and distance patients. You can also join her andWhole30 Dallas Duo this September for a social & interactive month of group coaching. Click here for leafy greens and good vibes in your inbox every week!cropped-whitness-nuitrion-logo-final-trasparrant-1.jpeg


Whitness Nutrition 3723 Greenville Ave, Dallas, TX 75206


Food, Fact & Faith – October 3rd

FACT- Excessive alcohol intake will prevent you from reaching health goals.

I created this infographic early last year during a sober stint. I love those months; it gives you clarity, better sleep, a resumed understanding of how to handle emotions and questions what your friendships are based on. A lack of alcohol in the diet never caused a deficiency; this we know. If you have yet to try taking an alcohol hiatus, I urge you to do so. Everything benefits.

Whole30 Sober

*FUN* – Boxing is my favorite workout. 

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This weekend is going to be LIT! Not only am I hosting two brunches for my nutrition challenge groups, but I’m supporting a talent friend by collaborating on this boxing workout. David whipped myself AND my hubby into wedding shape while helping me alleviate eve some serious bridal aggression!

This is my passion; helping others, good people, succeed! How do you support others? Bring a friend, come alone, and prepare to sweat! But, leave with some serious swag, delicious coffee, and a load of endorphins! 

 

 

 

 

 

Did you catch all the latest things keeping me busy? 


FOOD:  Local Traveler

 

Shoreline offers evening church on Saturdays at 5:30PM now. Now, I’ve created a date night that starts with church and follows with a delicious dinner in the Casa Linda/Lakewood area. Spiritually fed first, physically fed after. Win-win, right? The Local Traveler sits right next to The Lot, but it houses an entirely differently atmosphere (cue: date night) with a Tiki bar hidden on the back porch! I haven’t had a Tiki drink yet, but believe me; it’s on the list!

WWWO-  Started with Grilled Santa Barbara Prawns. Followed by the Bibb Salad tomatoes, persian cucumbers, avocado, & champagne vinaigrette(on side) topped with their smoked chicken!



proverbsFAITH – Proverbs 16:2 

My Translation: Are your decisions rooted within Him? Even if they are good actions with well-intentions, are they leading you down the road He intended? Does the road you belong on actually hold greater strength, power & even struggle? The only way to know if to draw close and seek His counsel first.


Whitness Nutrition 3723 Greenville Ave, Dallas, TX 75206


 

 

 

About: Whitney is a holistic nutritionist; she’s a real food master and loves whole vegetables along with pronounceable and minimally modified ingredients that fill the stomach and satiate the soul! Her practice is currently accepting local and distance patients. You can also join her and Whole30 Dallas Duo this September for a social & interactive month of group coaching. Click here for leafy greens and good vibes in your inbox every week!


Food, Fact & Faith – September 10th

FACT – Some weeks are too busy to even write a newsletter.

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I’ve taken on the role of the healthy Mama to 22 amazing Whole30 clients & 120 Lync30 participants. Plus my own patients. Eek! Such a busy but wonderful time. You can chase me through the following links:

Read about my morning routine with Zupa Noma.

Catch my first podcast ever with Dana, here. 

Join Whole30 Dallas Duo’s next community workout, here.

Catch my second podcast with the Whole30 Dallas Duo & Just Jess!

Catch my recent interview with Leslie Draffin


FOOD: Malibu Poke 

This restaurant is such a pleasant surprise with it’s quick & efficient ordering systems that denote Whole30/vegan/GF options. It’s cheery inside and *bonus* within walking distance for me.

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WWWO-  Double protein, cauliflower rice, spicy aioli, shallots,  jicama, radish, red onion, Asian pear, daikon. 


FAITH – Psalm 27:14 Be courageous & He will strengthen your heart.

My Translation: A sweet bible study member shared this with me. I had a hard week and needed someone to lean on. But, you know what? The person best to lean on has been alongside me. As I take a step forward he strengthens me.


Whitness Nutrition 3723 Greenville Ave, Dallas, TX 75206


About: Whitney is a holistic nutritionist; she’s a real food master and loves whole vegetables along with pronounceable and minimally modified ingredients that fill the stomach and satiate the soul! Her practice is currently accepting local and distance patients. You can also join her and Whole30 Dallas Duo this September for a social & interactive month of group coaching. Click here for leafy greens and good vibes in your inbox every week!


Food, Fact & Faith – August 22nd

FACT – Chameleon Cold Brew is the new iced latte!

ccb-lineupLet’s be clear- I was not born a coffee lover. Not even the blended mocha, it’s not actually coffee, type. I’m no longer the child holding my nose closed in Starbucks. Yes, that totally happened. After so many years of slinging lattes as a barista; I caved.

 

Did anyone else have a sweet coffee shop job during high school? #spentallmytipsonsugar

I wrote my college entrance essay on coffee drinks and how they parallel the customer’s personality type. Example: vanilla lattes were ordered by well-kept, middle-class, corporate business women; mild, classic and predictable. While, the white-chocolate mocha purchased by the excessive & boisterous type. Back then, I drank an Americano with sugar-free vanilla. That sorbitol did wonders for my stomach. Now, I drink a strong black cold-brew without any sweetener. Sound intimidating? Don’t let it be! There’s a delicious infused flavor in the good ones. That pecan flavor (pictured above) is so smooth.

Use my tips to improve your coffee drink. If I can do it; so can you!

Coffee-1Tip 1: Switch your non-fat milk for unsweetened almond milk.

Didyaknow milk contains sugar? It’s the lactose! Save ~40 calories per ounce and gain a few grams of plant-based heart healthy fat.

Tip 2: Wean off of your sweetener

Your taste buds will downgrade and adjust to the flavor profiles in real food, if you let them! Sugar alcohols are sweeter (Splenda- 600 x, Equal 200x) than regular sugar and naturally-occurring fructose. I would love for you to enjoy real food and it’s flavor; wouldn’t you? Cut your pumps of vanilla in half to save calories, carbohydrates, improve blood sugar and improve your body’s ability to accept a downgraded sweetness.

Tip 3: Ease yourself in with a smarter creaminess.

Before I was able to drink my cold-brew black, I would mix it with one of the following flavor-rich but sweetener free creamers:

  • NutPods French Vanilla
  • Unsweetened Vanilla MALK
  • Blended with Collagen Fuel *contains monk fruit*, ice and almond milk.
  • Califia unsweetened vanilla almond milk

Remember: adjustments take time. My coffee revolution took years.


FOOD: Pool Snacks

IMG_1833Our San Diego anniversary trip was a short 72 hour trip. I packed the essentials; flip flops, sunglasses, NOT sunscreen (whoops!), bikini, sundress, hiking shoes and snacks.  I’m well aware that carbohydrates are plentiful at hotels, but they’re usually lacking in healthy fats and proteins. I packed veggies for plane snacking, but that celery is only good for the first 24 hours…

What snacks, you ask? Georgia Grinders reusable nut butters. I actually only packed one. You probably saw it in all my stories; it contains 3 servings and I put that s*** on everything.

Also present? The New Primal’s peppered turkey meat sticks, Further Food collagen for my morning coffee & EPIC’s chicken sriracha jerky. See the theme? Our hotel actually had LaCroix which I took to the beach, and bananas which I paired with my fats as an afternoon snack! All were portable enough for the pool. Easy, quick, healthy!


FAITH – Psalm 13:5 “But I trust in your unfailing love; my heart rejoices in your salvation.”

My Translation: During a jam-packed list of errands, patients, stress & joy- I must trust that His plan is already set. It is unchanging, unfailing, and He is forever by my side.


WWWO- San Diego Dine & Do; a visual guide!

Dine- Puesto- lettuce wrapped ahi-tuna tacos. Start with guac & sliced veggies.

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Whiskenladl– mussels, OH MY.

Urban Solace– Wild Sockeye Salmon, Hazelnuts, Fennel-Onion Soubise, Beech Mushrooms, Roasted Sweet Potato

Urban Plates– Zoe’s + Mod Market? We need one. Golden beet salad with chicken & GT’s kombucha.

Hammond’s – Dark chocolate vegan ice cream.Model Meals- The best bacon cobb salad I’ve ever had, and a delicious green frittata for breakfast the next morning.

Tender Greens- kale salad with BBQ chicken & green beans, GT’s ginger kombucha.

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Do-

Cowle’s Mountain– uphill 2.9 r/t hike

Torrey Pines Hike – we ran along the bluff but skipped hiking to the beach because last year I met a rattlesnack.

Black’s Beach– hard to access but well worth the steep downward hike. Clothing is optional, but I didn’t notice any of that.

Pure Indoor Cycle– the only workout class I took while on vacation. I missed SparkCycle and Rush, again! But this was well worth it. The lunch bunch was energized, the instructor was inspiring and the shampoo made my hair shine.

Walk LaJolla & Birdrock – both of these beach towns are full of cute boutiques, easy strolls to the beach & plentiful coffee & kombucha.IMG_1798


Join me this weekend!

duodrip


Whitness Nutrition 3723 Greenville Ave, Dallas, TX 75206


About: Whitney is a holistic nutritionist; she’s a real food master and loves whole vegetables along with pronounceable and minimally modified ingredients that fill the stomach and satiate the soul! Her practice is currently accepting local and distance patients. You can also join her and Whole30 Dallas Duo this September for a social & interactive month of group coaching. Click here for leafy greens and good vibes in your inbox every week!


Food, Fact & Faith – August 13th

FACT – “Meat Sticks are the new protein bar!”

TNP Logo-05Let’s be clear- I was not born a jerky lover. Or even the banana with almond butter type. You could find, in my hyperglycemic moment, noshing on a granola bar everyday at around 3PM. But, I like to eat what I preach and mimic successful recommendations I give my patients. During my last few Whole30s, I’ve even tried to embrace change and open my close-minded tastebuds to new things. Now, I hide meat sticks from my husband. Please don’t tell.

Use my tips to improve your snack habits. If I can do it; so can you!

Tip 1: Your protein bar should contain protein.

As a dietitian, I’m likely more aware of the fierce American food marketing out there than you are. Let’s change that. How often does your grocery cart filled up with attractive and sugar-laden protein bars you’ve seen on the news/magazine/new ad with your favorite dancer. Gotcha! Most protein bars don’t have a significant amount of protein. Meaning, the amount of carbohydrate or fat is actually greater. This is where my meat-stick obsession began. I was struggling to find a real-food bar that actually contained what the label touted. Plus, they’re versatile for snack pairing. I would rather add my own source of sugar; an apple, some berries, a date, than a company to do it for me. Call me an elitist.

Tip 2: Real nourishment comes from real food.

Meat Stick Jumble

Rotisserie Chicken + an apple? A great snack, but a little awkward and dangerous in this Texas heat. But, jerky + cashews? This nutritious travel option will keep you satiated better than a sugar-laden energy bar.

Feeling snacky while traveling? TSA doesn’t care about meat sticks! They stop me for everything, including my collagen that looks just like cocaine?, apparently.

But, these 50 calorie protein-rich snacks are easy to pack and I doubt anyone is going to steal your sticks. You’ll be a jet-setting trendsetter, expect conversations to arise. Otherwise, I suggest you bring silencing headphones.

My granola bars days are long gone. Try my new favorite snack pairings below–

  • Avocado and smoked salmon on toasted sweet potato.
  • The New Primal’s peppered turkey meat sticks with an iced coffee.
  • Zucchini slices topped with guacamole and rotisserie chicken
  • Greek yogurt with flaxseed and berries.
  • Apple with almond butter and hemp seed sprinkles.

FOOD- the better for you frap. Don’t go to Starbucks. Seriously. Stop right there and blend this up! 

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FAITH –  Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own. Matthew 6:34 

My Translation: Your Google Calendar can be a friend, but also a foe. Do you use it to dwell on the to-do list of tomorrow? Look up and embrace today, my dear. Tomorrow isn’t guaranteed, but right now, is.


WWWO- Harvest, Park City UT

This adorable farm to table eatery was the first meal I had in Utah.

harvest

Maybe I’m biased, but that chicken salad was incredible. And the people, so friendly. This was a great example of “modify a dish without the waiter spitting in my food.” Although most of the menu items would have to be modified for my allergies, I chose the one easiest to change. Sandwich –> just the inside of the sandwich.

WWWO? Bang Bang Chicken Salad, nix the bread, serve on greens. Cold brew made in-house with a splash of almond milk. Om nom nom. 

Whitness Nutrition – 3723 Greenville Ave, Dallas, TX 75206


About: Whitney is a holistic nutritionist; she’s a real food master and loves whole vegetables along with pronounceable and minimally modified ingredients that fill the stomach and satiate the soul! Her practice is currently accepting local and distance patients. You can also join her and Whole30 Dallas Duo this September for a social & interactive month of group coaching.


Click here for leafy greens and good vibes in your inbox every week!


Food, Fact & Faith – July 27th

This week’s newsletter features all the forgotten items that have been drafted since July 2nd. Time flies when you never stop working.

 

a-good-reminder-that-no-matter-how-good-the-sale-or-how-much-you-save-the-happiness-you-gain-pales-in-comparison-to-that-which-you-create-from-the-inside-and-that-is-always-free-5.png


FACT –  I’m not a recipe developer. But I’m a substitute pro. Below, I’ve listed my favorite alternatives that have been amassed over the years. I’ve had plenty of tears over chewy pasta and styrofoam-like bread. These items are, at a minimum, free of gluten/dairy/corn/beef. Trouble finding them? Happy to help! 

  1. Bread – local: Keto Bread from Unrefined Bakery. nationwide: Rudi’s Cinnamon Raisin or Canyon Bakehouse.
  2. Muffins – Unrefined Bakery. I ate my weight of these in college as a sugar-laden runner. Now, it’s once a year.
  3. Pizza Crust – cauliflower was a fail without pounds of cheese. Against All Grain or Unrefined Bakery.
  4. Beer – still have yet to find a comparable to Tecate for my life.
  5. Milk –
    1. for baking and smoothies: Good Karma Protein Flax Milk
    2. for my hot coffee: Califia Almond Milk
    3. for my cold brew: Malk Unsweetened Vanilla Almond Milk.
  6. Protein Bar – Bulletproof Bars.
  7. Cheese – cream: Kite Hill (almond-based), dried like parmesan: nutritional yeast. slice/shred; still looking. Daiya as a last resort for now.
  8. Corn Starch – arrowroot flour and tapioca starch (used in the recipe below!)
  9. Soy Sauce – coconut aminos
  10. Ice Cream – Sorbetto, non-fruit flavors, at Botolino Gelato on Greenville.

I hope these recommendations save you some bad meals and trial and error of expensive allergen-free products. Similar to the word “bridal”, allergen-free seems to increase the price by 30%.


FOOD- Zupafied Casserole 

A few months ago, I wrote an article for Zupa Noma about the benefits of soup versus juice. I actually don’t drink any of my calories (unless it’s the rare tequila!) because it’s not worth it to me. I like to chew! Thus, I use my Zupa as a nutrient-rich marinade. This casserole has a curry-like feel. So delicious.

ZupaRecipe1Zupafied Spaghetti Squash Casserole – serves 6

  • 1 medium spaghetti squash
  • 4 cups steamed cauliflower florets
  • 1 lb lean ground turkey
  • ½ diced yellow onion
  • 2 cups mushrooms, diced
  • 1/4 cup arrowroot flour
  • 2 tbsp minced garlic
  • 4 oz full-fat coconut milk
  • 12 oz Yellow Pepper turmeric ZUPA NOMA
  • Salt and pepper (about 1 tsp each)
  1. Slice the spaghetti squash lengthwise and scoop out the seeds. Cook each halve, one at a time, in the microwave. Cover with paper towel and cook face down for 7-9 minutes.  
  2. While the squash is cooking, brown the turkey. Heat a large pan over medium heat and add in the diced onion. Once translucent, add ground turkey. Break it into pieces with a spatula and cook, stirring occasionally, until browned and cooked through, about 8 minutes. Remove from pan and set aside. Reserve at least 1 tbsp of fat in the pan for the sauce you’ll make later.
  3. Remove squash from microwave, let cool. Preheat oven to 425° Fahrenheit.
  4. While the squash is cooling, prepare the creamy garlic sauce. Heat the same pan you cooked the sausage in over medium heat. Once hot, add mushrooms and cook until they begin to soften, about 2 minutes. Add in the arrowroot flour and minced garlic and stir around to mix well with the mushrooms, about 1-2 minutes.
  5. Next, add in the ZUPA & coconut milk, stirring constantly for 2 minutes. Be sure to mix well to dissolve all of the flour into the milk (you don’t want any flour clumps). Use a whisk to mix if needed. The sauce will bubble and thicken, keep stirring to prevent burning. After 2 minutes turn heat down to low and simmer. Stir in salt and pepper.
  6. Now, put it all together. With a fork, scrape out the spaghetti squash “noodles” into a medium oil-misted casserole dish. Add the cooked turkey, cauliflower and creamy garlic sauce. Mix everything together well.
  7. Place back in the oven to bake for 15 more minutes. Remove and serve.

FAITH – Put on the whole armor of God, and you may be able to stand against the wiles of the Devil. 

My Translation: Temptation is real. Prayer and effort is required to withstand Satan’s attempts to lure you in. Wonder what wiles are? “Devious or cunning stratagems to manipulate or persuade someone to do what one wants.”

None of that sounds appealing to me. I’m suiting up for success with lots of prayers and this verse on my tongue, ready to fight what’s thrown my way. But I know, I am nothing without Him.


WWWO- Mr Mesero

This classic Dallas restaurant is now within walking distance of my home. Again, I realize this probably isn’t a smart thing to tell you. But, if you ever want to pick up our tab…! Thursday nights are unseemingly LIT, with Frozen Micro-ritas overflowing.

WWWO? Ceviche to start. Ate it with a spoon; no chips needed. It’s served like an ahi-tower. Del Corazon salad with shrimp (just $3 to add; yes please). Just do me a favor and order a tequila soda with lime instead of the “size 2” margarita which uses Splenda. 
You don’t need Splenda to be a size two.
mesero

Extra: Goodness Tour_Flyer_Dallas

GT_FB_Cover_Dallas.jpgThis weekend’s yoga session at the Goodness Tour with Zoe’s Kitchen was incredible. Don’t miss the follow-up giveaway featuring all my favorite cookbooks! 


Food, Fact & Faith – July 1st

Actual footage of me embracing my fresh-caught and wild fish options while in Seattle.

fish


FACT – Wild tuna is delicious and worth the price difference.  

  1. There are many types of tuna. Yellowfin and albacore usually have the lowest mercury levels.
    1. Best choice: Safe Catch Elite Wild Tuna
    2. Also good: Wild Planet Wild Albacore
    3. Economical: Trader Joe’s Albacore Tuna in Water
  2. Wild is always best. The omega-3 content is more prevalent, with less omega-3.
  3. Even wild sources should be consumed no more than ~ twice per week due to the mercury levels.
  4. Do not buy tuna that says “contains soy”, added MSG or oil. We recommend the water packed & low sodium!

My favorite way to eat it? Mixed with 1TB Primal Kitchen’s spicy chipotle mayo over a bed of wilted cruciferous crunch greens from Trader Joe’s!


FOOD- A Whitness Nutrition original recipe

Remixed chicken casserole. This was a hit with our 6 person dinner party. Plus, it comes together quickly! Pair with a side of roasted vegetables; I did asparagus and sweet potato.Coral Red Recipe Pinterest Graphic (1)


FAITH Jeremiah 29:11

“For I know the plans I have for you”, declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.

My Translation: In the moments of desperation where you feel completely off-track, know that you aren’t. You are exactly where He planned. Even if it hurts, even if it’s hard; He walks with you. His plan is far greater than ours may ever be. Embrace that line, that thread of assurance.


WWWO- Snap Kitchen

The new meal plans updates came just in time! We’re remodeling our kitchen and I’m headed to Seattle half-way through the week. I meal prep, but I’m also humble enough to pull in assistance. I ordered a Snap Kitchen 3 Day meal plan for my husband and I to share since we have been through a good rotation of Territory Foods & Sun Basket prior. I chose the Paleo filter since I don’t do Whole30 as a Whole365. 

WWWO? I can’t get enough of their Naked Salmon. Honestly, I don’t love cooking wild salmon at home because of the smell. But, I know I need a weekly fill of Omega-3 fatty acids and I don’t prefer them from a pill source!
I ordered the Chopped brisket with BBQ sauce for my husband. Although I’m allergic to beef, I want him to be able to enjoy it in a healthy and balanced way. His lunch box came back empty: WIN.
Try it out with $20 off your first order using code: WHITPLAN. Or, pay full price. Either way, I think it’s a beautiful convenience for the busy folks!
Those aren’t Snap Kitchen affiliate links above, they just give you the option to see the tastiness I’m referring to! snap

malkGIVEAWAY 

I’m super particular about my cold-brew and my almond milk. No sugar, no carrageenan, and that actual fat from the almonds remain (And YES- a cute label helps).

Thus, MALK is a new favorite coffee topper, especially for a creamy iced coffee. Head on over to Instagram to enter my giveaway and try it yourself! 

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