nutrition

Food, Fact & Faith – June 22nd

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When your husband cooks kale but you just wanted cookies for dinner.

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FACT – The Stuart household pantry is chock full of nutrient rich food! But, FACT, that wasn’t always the case. Today’s post is dedicated to that transformation.

What makes a clean pantry? One that sets you up for success; it doesn’t stress you or require self-control. 

  1. The only grab and go type convenience options are protein-based: meat sticks, tuna & the occasional EPIC performance bar or Bulletproof Bar. 
  2. Chips are kept above eye-level, out of Whitney’s reach. This prevents me from grabbing them whenever I have any type of emotional swing (happiness, sadness, hormonal PMS, hangry…girls YOU KNOW.) I would have to crawl for them. Which happens sometimes, but less now than prior. 
  3. The only baked goods are in their bulk form as almond flour, coconut sugar, coconut oil. If I want a treat, I’m either going to make it from scratch or have to leave the house to consume it. 
  4. The spices are visible and easy to use. The best investment we ever made? Glass magnetic spice containers that line the fridge and can be easily shaken onto our stove-top meals. Our meals are more diverse and flavorful. Plus, spices have an expiration date – did you know? 
  5. Canned items; pumpkin, black beans, broth, are all visible in a single line. This prevents  me from overbuying food; I quickly scan the pantry before my Sunday shopping. Prevent racking up an unneeded, more expensive, heavier grocery bag.

Also, Chase and I (Team Stuart) are taking over Whole30 Instagram stories all day. Don’t miss out! 

FOOD

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Chase and I picked out a few of our favorite simple dinner concoctions for this week’s Instagram takeover. Try them out! 

WWWO- Laurel Tavern

This adorable tavern opened up down the street. There’s, honestly, limited options for me to eat here. But, I have to be real with you! I’m frustrated that most restaurants are adding brown sugar to their Brussels dishes…there’s no need, my friends! 

Order: ROASTED BEETS & BURATTA arugula, fig balsamic, olive oil, seasonal citrus. Then, supplement with a meal at home. 

FAITH

From my “I’m Optimistic” devotional today. Romans 8:28 “And we know that in all things God works for the good of those who love him, who have been called according to his purpose.” 

My Translation: In ALL things y’all. In your mess of laundry, in your 20 point to-do list, in your failed relationships, in the beautiful morning sunrise on your face. Do not forget his presence. 

3FREE Workout 

Join me for a 45 minute spin class this Saturday morning at 9AM. My Holy Whole30 ladies will be there; all ages, colors and athletic abilities. Don’t fear the challenge! I have a few spots left. Email to join. 

Food, Fact & Faith – June 7th

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When it’s 100F and I decide it’s totally acceptable running weather.

 

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FACT – Whitness Nutrition focuses on realistic health goals for long-term change.  We use an app to allow for 24/7 check-ins, communication and to be your greatest cheerleader (kale! yea! kale!) all day long! We’re offering a special discount for initial sign ups this weekend only. Sign up, here. 

FOOD

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The New Primal hot sauce just released in stores and I’m already half-way through my bottle. Try it in your next batch of chicken salad. Or, take it up a notch with these chicken patties! Serve as sliders with sweet potato disks, in between zucchini slices as a snack, or on into fresh greens for a refreshing lunch salad.

 Buffalo Chicken Patties

  • 1 lb ground chicken
  • 1/4 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/4 cup red onion, small dice
  • 1/4 cup cilantro, chopped
  • 1/4 cup The New Primal buffalo sauce
  1.  Preheat your nonstick skillet.
  2. Combine and mix all ingredients.
  3. Form into 4 patties.
  4.  Grill or pan-fry patties until brown on both sides and cooked through, about 5 to 8 minutes

WWWO- Kozy Kitchen

Ya’ll this little diner if officially within walking distance of my home. Maybe I shouldn’t have said so… BUT I’m so excited to take my parents here for brunch this weekend. Plus, they serve breakfast all day. No need for anyone to wake up early. Well, anyone but this early riser.

Order: The Veggie Connection. And, split a side of bacon with my husband 🙂

FAITH

Romans 8:18 “For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us.”

My Translation: Endure the pain of this world, the Lord’s glory will be more than worth it. His sufferings for us pale in comparison.

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FREE: Holy Whole30 Workout 

Join me for a 45 minute Body Sculpt workout at Grit Fitness this Saturday morning! My Holy Whole30 ladies will be there; all ages, colors and athletic abilities. Don’t fear! I have a few spots left. Email to join. 

Food, Fact & Faith – May 22nd

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This weekend, my husband and I moved into our first house. I also climbed 500 sets of stairs between Saturday and Sunday. The homeowner workout is no joke.

FOOD-  3 ingredient chili recipe

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First recipe in the new house and I couldn’t use the stove because, well, half the utilities weren’t up & running. Thus; the crock pot! Here’s an easy no excuses option for you!

FACT-  teenagers are highly capable of being healthy and enjoying it in the process. I spoke to a group of skeptical high school cheerleaders last night. By the end, these girls were giggling and highly receptive to the information I provided. They could teach back the concepts I provided and even offered up supporting examples. Amazing! 

It’s never too late to support your child’s health literacy and nutrition foundation. I’m here to help.

Note these scary statistics per NIH:

  • Teens
    who eat breakfast may do better in school. By eating breakfast, you can increase your memory and stay focused during the school day.
  • One study found that teenagers who watch more than three hours of ads on TV a day are twice more likely to indulge in hundreds of extra unhealthy junk foods that are high in calories, fat and sugar content. 
  • Another study suggested significantly lower math scores in overweight adolescents compared to healthy weight peers (n = 5072).
  • Significantly lower math scores were seen in obese girls than compared to healthy-weight peers in another study.
 sushi
WWWO- Little Katana
Sushi is difficult. I’m either leaving with a $200 tab, or feeling overfull of cheap rice rolls. But, I’ve perfected my order at Little Katana. Although their new location downtown is beautiful, the more casual location on Cole is my favorite. It’s easy to get into at any time and one of my husband and I’s first dates circa 2010.
My order? Chef Specialty salad with shrimp. I split the angel roll with my husband. That was a great decision. Not only it is loaded with fresh tuna and crab, but it’s cucumber wrapped! I requested no mayo.

IMG_9205FAITH-

At Shoreline this week I was reminded of the importance of grace. Not only is it a pertinent counterpart to faith, but it is guaranteed through the Lord’s promise.

There is nothing required of me to receive it. In a world where we’re constantly trying to win, first first, and essential have more; He says we’re already enough.

I am enough, because of grace. Imperfect, broken, unlovable; yet, immensely and wholly loved.

How amazing is that?

 

 

Food, Fact & Faith – May 14th

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I will NOT miss a workout this week. I’m waking up every morning with the intention to smile & succeed! Are you going to do the same?

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FACT-  Infographics make me happy. And this one is all about that very thing! 

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FOOD- Coco-shew Smoothie using Georgia Grinder’s cashew butter 

Surprise, a special discount!

Y’all know how much I love supporting small start-ups, woman-run companies & fully support the consumption of nut butter. It isn’t a surprise that this month I’ve coordinated a special 20% off discount on Georgia Grinder’s nut butter orders with the code Whitness. If you haven’t tried their pecan or cashew butter; you haven’t lived! Try it on celery or baby carrots. Or, in my balanced smoothie creation!
  • 1/2 frozen banana
  • 1 cup unsweetened MALK almond milk 
  • 2 tablespoon creamy cashew butter
  • 1 TB dark cocoa 
  • 1 handful spinach or baby kale
  • 1 dash cinnamon
  •  2 scoops collagen peptides
  • 6 ice cubes
 Blend.
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W30DD.March (3) (1)Join me at one of three events this week!

Surge at Zyn22: Join us for a morning of dancing followed by post-workout bars and swag from Primal Kitchen & Tribali Foods. Plus, you’ll automatically be entered in our last giveaway. Sign up, here! 

Women’s Wellness event; I’ll be speaking on the Fueled fierce female. Join our networking events; bites from Unleavened and Sips from Scout & Cellar! RSVP here. womens

swim up

After Saturday’s workout, you can join me at Athleta on Oaklawn where I’ll be sharing my favorite summer snack ideas!  Swim Event-Suit Up!

  FAITH-  John 15:5

I am the vine; you are the branches. Whoever abides in me and I in him, He it is that bears much fruit, for apart from me you can do nothing.

My Translation: When I take my own path, walking further away from the safety of his provision, I make very little progress. And if I do, it is nothing beneficial to His glory.

WWWO- Mod Market 
Although I’ve reviewed this fast-casual joint before, they’ve updated their menu. I love the seasonal options!
My order? Sustainable Salmon plate with a double order of the fire-roasted veggie medley. Note the new, deceptive marketing of the SUPERduperFOOD Salad contains 20g of sugar. WAH?! The granola, fruit and dressing are a dangerous combo of carbohydrates in a seemingly leafy dish!

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Food, Fact & Faith – May 6th

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Saturday, I took the entire day off. It was freaking incredible.

spaAnd then, Exhale Spa posted on Gilt; hello Spa-Day (that I will likely forget to schedule).

It’s never to late to get healthy. And, it’s absolutely possible to love yourself at every stage along the way.

FACT-  Workplace healthiness makes one more productive. 

Although this may seem like common sense, a healthier workplace is not only happier but more productive. Don’t you feel better after a solid breakfast and workout before heading to work? Me too, and exactly why I’m offering corporate nutrition challenges.

New research has shown that employees operate and perform more effectively in a healthy working environment. The report found that just minor changes to the office workplace could have a positive effect.

Workplaces were fitted out with more plants, better lighting and participants were encouraged to exercise more, relax and eat more healthily. 

The results suggest that the changes made to the office environment had a positive impact on the employees’ health and well-being, and that productivity improved.

“Creating a more positive working environment for employees can be achieved by implementing a few very simple but effective techniques, such as adding more plants around the office, offering healthy alternative snacks, and encouraging staff to exercise more.”

FOOD- Roasted Beets with Mustard

I saw this recipe a few weeks back and decided it was worth sharing because although we love beets at restaurants (fried & goat cheese slathered; yes like at The Porch!),

foodism360-397333-unsplash.jpgthey’re often underutilized at home and definitely not cooked with mustard. But, new spices keep your diet interesting and your body happy.

Plus, beets are great for your oxidative system. Breathe better!

WWWO- Chelsea Corner 
I picked this place because
1) It was on Open Table for 11:15AM
2) There was a killer patio and,
3) The drink menu was extensive enough for anyone in our 8 person group to be satisfied.
I secretly chose this restaurant because I saw they had menu items I could happily devour with minimal substitution. Host secrets, y’all! 
The fit&happy dish was delicious- but I substituted in real eggs because, fats! Chicken sausage, avocado, tomato & eggs. Plus, a large class of iced tea. The patio was really lovely.

W30DD.March (3) (1)It’s the last Whole30 Dallas Duo workout until September! Join us for a morning of dancing followed by post-workout bars and swag from Primal Kitchen & Tribali Foods.

Plus, you’ll automatically be entered in our last giveaway. Sign up, here!  

FAITH- Matthew 7:24-27

24 “Anyone who listens to my teaching and follows it is wise, like a person who builds a house on solid rock. 25 Though the rain comes in torrents and the floodwaters rise and the winds beat against that house, it won’t collapse because it is built on bedrock. 26 But anyone who hears my teaching and doesn’t obey it is foolish, like a person who builds a house on sand.27 When the rains and floods come and the winds beat against that house, it will collapse with a mighty crash.”

My Translation: Conduct all your actions with the intent to serve the Lord and not yourself. Otherwise, in times of heartache, grief and strife (our every day lives!) you will fall and collapse. His roots can run deep into your heart and provide the foundation you need to withstand anything. 

3723 Greenville Ave, Dallas, TX 75206

Food, Fact & Faith – April 24th

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When I tell my husband I’m stopping to pick up snacks.. #whatsmysnack

 

pratt

Healthy snacks at our new location! 

FACT- The easiest way to improve your diet is to consume real food. Before buying another supplement, acupuncture session, or $8 juice, buy yourself a bundle of spinach and stuff your face with it.  I’ve had an excessive amount of questions this week on the subject that makes a 1% difference (turmeric, CoQ10, lactobacillus, psyllium) while the 99% column is avoided. No supplement can out-perform a bad diet. Start big!

  1. Greens
  2. Water
  3. Sleep
  4. Movement

FOOD- The advertisement of minuscule amounts of protein; is this a new trend of 2018? Time posted, “Weekend Recipe: Peanut Butter Protein Balls That’ll Help Fuel Your Workouts”. I naturally calculated the macronutrients to discover that the bar contains only 5g of protein and triple the carbohydrates. Sounds like a LaraBar to me! 

I love the idea of creating your own bars and saving money. But, a protein bar should , n fact, contain protein. Compare Time Magazine’s 5 ingredient recommendation and my own 8 ingredient variation of a popular recipe from Healy Eats Real.
Can you find which actually contains significant protein? Although similar taste palettes, the HER bar – yes, I used initials because “HER bar” sound strong– will keep you full and satiated with a 1:1:1 ratio of carbs, fats & proteins. Open your pantry and check your own protein bars. Do they really contain protein?

 

 

These bars were easy peasy, no bake! Although sticky while making, they came together well in the fridge overnight.

No-Bake-Protein-Bars-Recipe-Homemade

  • 3/4 cup Almond flour
  • 1/4 cup Spectrum flax, chia, cocoa ground mix
  • 2 tbsp chia seeds
  • 3 tbsp unsweetened shredded coconut
  • 3/4 cup Vital Proteins grass-fed collagen 
  • 1/4 cup + 2 tbsp crunchy raw peanut butter
  • 1/4 cup honey
  • 2 oz. semi-sweet chocolate chips melted.
My Modifications- 12 instead of 5 bars. I also melted collagen in 1 oz warm water before adding to the liquids. Mix all together and press into a parchment-lined 8×8 pan.

pie

Cut after set up ~12 hours.
WWWO- Pie Tap – Design District 

Maybe you saw my meal this week, a pretty unlikely order at a pizza restaurant. But Pie Tap has a secret rotisserie chicken, sourced from local farmers, that has made me a cool wife suggesting pizza every week 🙂

Check out their Wednesday night BIRD NIGHT special: $10 Half Bird / $20 Whole Bird. Includes one side: I ordered broccolini and mushrooms, but the salad is also delicious!

 

FAITH- Blessed are those who mourn, for they will be comforted. Matthew 5:4

My Translation: I had a hard day. I left yoga with tears all over my face. Instead of wiping them away, I chose to wear my grief as a victorious pendant and not a scar.

I pray that you can approach your pain in the same way.

W30DD.March (5)

Extra: Whole30 Dallas Duo Workout 

This weekend, our largest workout event yet commences at Gather Kitchen with a yoga flow session with Deborah Lee of We Yogis!
Bring a yoga mat to roll out on Gather Kitchen’s expansive patio beneath Thanksgiving Tower.

Outdoor Voices will provide swag while we feast on balanced bowls from Gather Kitchen; an official Whole30 approved restaurant (the first in Texas!).

Your ticket covers yoga, validated parking in the garage below, a post-workout protein bowl, infused water bar, and entry into our Whole30 approved giveaways!

Sign up, here! 

Food, Fact & Faith – April 16th

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This is how lovely I imagine my Sunday meal prep looks. Slightly delusional, but I’m rolling with it.

Book an appointment at our new location! 

FACT

Whitness Nutrition focuses on positive and sustainable action for lifestyle change. Whitney shared a few highly-effective tips to maintain a healthy lifestyle in the linked Business Insider article.

Synopsis:

  1. Always look at the ingredients. Make sure bread labels say “whole wheat” instead of just “wheat”, which is essentially white flour. Avoid bread that has sugar, wheat flour, or refined white flour in the first three ingredients.
  2. Make weekend plans that don’t revolve around food. Enroll in a yoga class with your BFF instead.
  3. Change your mindset! Focus on what you can eat, instead of can’t, when following a new dietary regimen.
  4. Over time, strength training can help you build muscle and improve your metabolic rate to burn calories more efficiently than excessively cardio workouts.
  5. Prevent excessive pre/post workout meals by scheduling workouts around meal times.

FOOD

This frittata from Cheryl Malik of 40 Aprons is very similar to my usual egg bake go-to. I have a hard time taking video or step-by-step photos since it’s so quick. Let’s use this expertise, instead!

5 serving Whole30 Breakfast Bake with Sausage, Eggs, Spinach, and Mushrooms

Note: I omitted the sausage, added fresh spinach instead of frozen, and modified the serving size.
  • 3 cups sliced button mushrooms
  • olive oil , as needed
  • 6 green onions , sliced
  • 3 Roma tomatoes , seeded and diced
  • 1 tablespoon chopped basil (or 2 teaspoons dried basil)
  • 16 ounces chopped spinach
  • 1 1/2 teaspoons salt
  • 10 eggs
  1. Preheat oven to 350º.
  2. In a medium skillet over medium heat, add mushrooms and cook about 5 minutes or until soft, stirring occasionally. Add olive oil if needed. Add remaining vegetables, herbs, and salt and cook about 2 minutes or until slightly softened and well combined. Pour mixture into a 9×13″ pan.
  3. Crack eggs into a medium bowl and whisk well. vegetable mixture and bake 25-30 minutes or until a knife, inserted in the center, comes out clean.

WWWO- Holy Roller, Austin Texas

Ya’ll this menu was tough. Saucy, graved- covered, soft-serve at breakfast, and fries with everything menu led to me the side real quick. Whit Tip; if you order off the sides menu, it can be cheaper and 100x easier to customize.

It’s Austin, so the waiter was well-versed is what was allergen friendly. Although, the allergen menu was only found online and not in restaurant. Luckily, I had looked before we arrived. 

Sides of: 2 over-easy eggs, brussel sprouts, and a side salad. $15.98 with tax + tip y’all.

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FAITH

The LORD is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him. Psalm 28:7

My Translation: It felt like a day in need of Psalm. Unassuming but powerful; the kind of woman I’m striving to be! Plus, in my moments of the most need, I remember that He is already there- he never left- with his shield is full force.

W30DD.March (1)

Extra: Whole30 Dallas Duo Workout 

It’s no secret this is one of my favorite low-impact high-intensity workouts. Join me this Saturday, along with my co-founder Andrea and our Whole30 Dallas Duo group. Sign up for our Core class, here! 

If you’re hungry, stay for our curated menu at Dive afterwards.

Food, Fact & Faith – April 9th

| whitnessnutrition

Spring is here. I’m berry excited!animation strawberry GIF-downsized_large

FACT:  Shopping seasonally saves money, but there’s more!

Cream with Strawberry and Flowers Brunch Menu

  1. Produce is picked at it’s peak time, when these fruits and vegetables have fully developed in flavor for the best taste.
  2. The food is grown closer to you; it won’t spoil on its trip and is harvested at the peak of its season.
  3. You’ll support local farmers.
  4. This natural rotation of produce promotes variety in your diet, preventing spinach burnout and keep things interesting in the kitchen!

Get the PDF version here

To promote local grocery shopping, I’ve teamed up with my Whole30 Dallas Duo partner & Whole Foods Market to bring you a chance to win: A Whole Foods Market $100 giftcard giveaway! Simply enter below by completing the rafflecopter here. Winner will be announced on Instagram. Good Luck!

FOOD: Sweetness-infused salads are a springtime favorite! This week I’m featuring Andrea’s recipe my fellow Whole30 Dallas Duo partner in crime.

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The hint of flavor is subtle but switches up my normal savory routine. I enjoy adding strawberries, blueberries or pears. But I balance it out with nuts, seeds, or an olive-oil based dressing.

Get the recipe for Andrea’s protein salad here. Plus, enter our giveaway and you can make this salad for free, along with stocking up on other seasonal produce from Whole Foods Market!

Did you see Thrifty Thursday’s post? Strawberries are currently 2/$7!

FAITH:  I can do all things through him who strengthens me. Philippians 4:13

My Translation: You don’t need to be strong, you just need to move. He is your strength. He is already ready and well-equipped to get you through whatever it is you need to complete. Take that step! He’s just waiting for you and he never tires. The only thing holding you back is doubt; purely self-created and exacerbated. Just like worry, doubt is a waste of time.

Take just a few moments to pray. Ask to be released from your worldly concern. Ask him to help you move forward.doubt

W30DD.March (5)

Extra: Whole30 Dallas Duo Workout

During January’s Whole30 we had an incredible community each week for our workout series. We hope you’ll join us again! We’re joining forces with our favorite studios. Sign up for our yoga event, here!

Witness good nutrition by making an appointment. 
Send me a love letter, here:

633 West Davis St. #275 Dallas Texas 75208

 

 

 

Food, Fact & Faith – March 27th

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Somebunny forgot to mention that it’s almost Easter. The year is just flying by while the weather continues to hold onto Winter. Give it up, rain!

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FACT: I work with a variety of disease states, populations, diet restrictions and co-morbidities which requires a lot of creativity on my end. But, the foundation of Whitness Nutrition doesn’t change within these differences.  It’s pertinent that you know what we stand for.

Plant-forward diets always come first. Whitness Nutrition does not promote green powders, supplements or superfood juices in place of whole foods. Yes, a Juice Plus tablet or Super Greens scoop is never going to replace that zucchini in your omelet.

Calorie counting is not your problem and it won’t be our focus. By this point, many of you have started to realize that IIFYM was just another fad. Is this news to you? Eek! You can’t eat pop tarts, broccoli, air-popped popcorn and 100 calorie oreo packs to meet your caloric goals AND your overall health goals. Nutrients and nutrition are found in quality, balanced calories, not a specific number of fat grams per day. Disclaimer; you also can’t eat a whole jar of superfood infused almond butter every night and expect to see a change, either.

Food is not just fuel, it’s freaking emotional. Prepare yourself for a struggle, emotionally and physically. Accept that this is completely normal and an area I prepare to fully support you in.

FAITH:  I have savored every moment of my latest bible study, Restless, by Jennie Allen. She entices the reader with free graphics of scripture that have been designed by Jesus-loving girl bosses. I couldn’t help but share the latest one I downloaded! Want more? Visit her blog! 

jillbriscoequote_(1).pngTranslation: The Lord does not care if we stay or if we go but rather that we take action, wherever we are. 

FOOD: I am counting down the days until I can whip up a batch of these carrot cake bars! I’ll be preparing my grandma’s famous carrot cake as well, but since that isn’t allergen-friendly I wanted an alternative! Physical Kitchness is an incredible chef and mother. Check out the original recipe and more here. 

paleo-carrot-cake-bars-salted-cashew-cream-cheese-frostingPaleo Carrot Cake Bars – 9 servings. GF/DF/PF

  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 cup grated carrot
  • 4 pitted and chopped medjool dates
  • 1/2 cup chopped walnuts
  • 1/4 cup maple syrup (cut in half)
  • 3/4 cup coconut or almond milk (added milk)
  • 1/4 cup coconut oil
  • 2 eggs (omitted 2)
  • 6 TB egg whites (replaced 2 eggs)

Omitted frosting recipe and used Simple Mills vanilla frosting.

  1. Preheat oven to 350 degrees
  2. In a large bowl, combine the almond flour, coconut flour, baking soda, and baking powder
  3. Add the grated carrots, chopped dates, and walnuts
  4. In a separate small bowl, combine the maple syrup, almond or coconut milk, melted coconut oil, and eggs, then pour into the larger bowl. Mix until well combined
  5. Pour the carrot cake mixture into a greased 8×8 inch pan and bake for 45-50 minutes, then place on a rack to cool
  6. Once the carrot cake is cooked, cover the top with the frosting
  7. Sprinkle the top with sea salt and cut into bars
  8. Store in the refrigerator if serving later

Note; these are not healthy. They do not serve a place in a daily diet. But for Easter, they are the perfect dessert and much improved from the Peeps and Reese’s!

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Whole30 Coaching: Although this is just one facet of my practice, I co-founded Whole30 Dallas Duo because I really enjoy the social aspect of healthy living and the benefits individuals find when they work together! Plus, it’s much less intimidating to meet with a dietitian in a social setting, right?!

Weekly workouts, brunch meet-ups, coaching sessions and swag; what more could you want?

Join us next week for our first meet&greet! Read all the details of our jam-packed schedule, here. 

Witness good nutrition by making an appointment. 
Send me a love letter, here: