K White Wellness

03/21/2022

https://www.eatthis.com/high-protein-breakfasts/?fbclid=IwAR0XU6_dmouqFNHPXb_24YUcJPaCCPkSL4FVx1hMVyaKUHrMNDE28DE5mzg

Read on to discover nearly three weeks' worth of high-protein breakfast recipes that deliver exactly what your body needs to stay satiated.

02/06/2022

Join us for our Combat Stress Workshop!

Monday, February 7th
St. Paul’s, 228 S. Pitt Dt, Alexandria

Yoga, Meditation, breathing practice, stress reduction tips and a giveaway!!

To register, send payment along with your email to -White-90. $25 in person and $15 virtual.

02/05/2022

𝗪𝗵𝗼 𝗲𝗹𝘀𝗲 𝗹𝗼𝘃𝗲𝘀 𝗮 𝘆𝘂𝗺𝗺𝘆 𝗮𝘃𝗼𝗰𝗮𝗱𝗼 𝘁𝗼𝗮𝘀𝘁 𝗼𝗻 𝗮 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆 𝗺𝗼𝗿𝗻𝗶𝗻𝗴? 🙋🏼‍♀️

I love to start my day off with a carb, protein and fat, and this fits the bill in a delicious way! The lime, cilantro and chili flakes give it a bit of pizzaz. Bookmark this recipe to try later! Or let me know if you make it today! Happy Saturday friends! 🥑

01/17/2022

01/17/2022

What is your biggest health challenge/struggle? Healthy meals, exercise, time, budget? Tell me below!

01/14/2022

𝙊𝙣 𝙩𝙝𝙚 𝙍𝙤𝙖𝙙 𝘼𝙜𝙖𝙞𝙣! 🚙

If you know me, you know I don’t like to sit still in one place for too long (even though I love my cozy home), so we’re on the road to escape the snow and spend a few days at the beach! 🌴

Since it’s a driving trip, I am able to tote a few of my “essentials” so I can stay on track with my nutrition. Here are a few of my favorite roadie items:

1. 𝗣𝗼𝗿𝘁𝗲𝗿 𝗴𝗹𝗮𝘀𝘀 𝗯𝗼𝘄𝗹 with protective sleeve: this is such a great one!! I will make overnight oats with fruit and break my fast on the road! Amazon carries these.
2. 𝗥𝗼𝗮𝗱 𝘀𝗻𝗮𝗰𝗸𝘀: Organic apricots (no sulfur), nut packs, raw almonds & chomps beef jerky. I snuck in a few “unreal” chocolate/coconut minis in case a sweet craving strikes. Dates would be another goods sweet item to pack.
3. 𝗠𝘆 “𝘀𝘁𝗮𝗽𝗹𝗲𝘀”: TJ’s nut butter, nut pods, chai latte (it doesn’t break my fast), Steel cut oats & a few clementines for the road. I hate having to buy full sizes of things if we are just staying a few days. So I just tote mine if there is room. Not pictured: Collagen peptides for my am coffee - a must!
4. 𝗧𝗵𝗲 𝗰𝗼𝗻𝗱𝗶𝗺𝗲𝗻𝘁𝘀: A good flavored olive oil to roast veggies in, green goddess seasoning (great on everything, including eggs), pink Himalayan salt, Vitamin C Nuun tablets for hydration and extra C.
5. 𝗢𝗿𝗴𝗮𝗻𝗶𝗰, 𝗻𝗼 𝘀𝘂𝗴𝗮𝗿 𝗮𝗱𝗱𝗲𝗱 𝘄𝗶𝗻𝗲 𝗳𝗿𝗼𝗺 𝗦𝗰𝗼𝘂𝘁 & 𝗖𝗲𝗹𝗹𝗮𝗿. Because, duh, vacation!!! 🍷See my Linktree bio to order.

Not pictured: My Yeti water bottle and some power bars (I like Go Macro & Aloha bars). Both of these bars are great for suitcase travel if flying!✈️

Save this post for the next time you are traveling! 🔖

01/10/2022

Let’s get after it Monday!

I tell my clients all the time, if you want to make changes you need two things. Consistency and a long-term action plan.

For me, it’s laying out my workout clothes the night before and setting my alarm 10 minutes before I want to get up (to let my brain have heave the satisfaction of hitting the snooze button 🤣). What systems are you putting in place to ensure you’re getting your morning workout in?

Now let’s gooooo! Drop an emoji below if you agree! 💯🎉👍💪

09/17/2021

02/09/2021

TASTY TUESDAY - BUDDHA BOWLS

There's something about eating out of a bowl that I just love. I will say that if you like to keep all of your food separated, these may not be for you! Haha! But these are so easy to meal prep in bulk. On Wednesday I roast up some veggies and cook quinoa for a few days. Then I compile my bowls with whatever protein is leftover (or beans/chickpeas for vegans), spinach, some avocado etc. They are delicious!! Have you tried bowl eating & do you have a favorite combo?
Here are a few combos to get you started. I think you will love them as much as I do!

Today we are talking whole grains, lean proteins, tons of veggies, nuts, seeds, and dressings! Some people call buddha bowls, meal prep bowls. Whatever you call it, we are going to break it all down so you can make the best meal prep bowl for your week!

12/23/2020

𝙄'𝙢 𝙢𝙖𝙠𝙞𝙣𝙜 𝙢𝙮 𝙡𝙞𝙨𝙩 𝙖𝙣𝙙 𝙘𝙝𝙚𝙘𝙠𝙞𝙣𝙜 𝙞𝙩 𝙩𝙬𝙞𝙘𝙚!
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Shhhh….I’m made some special treats for my wonderful FASTer Way VIP ladies! One of the treats is a little motivation desk sign from !
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I’ve been so HONORED to help these women take a path towards better health this Fall. These ladies inspire me to “show up” and be a better person every single day!
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🎄My new coaching round officially opened up today and we’ll get started on 𝗝𝗮𝗻𝘂𝗮𝗿𝘆 𝟭𝟭𝘁𝗵! If you want to lose weight, get control of your hormones, have more energy or reduce stress then check out the link in my bio or message me. Spots are limited and 5 of them are already claimed so don’t delay! 💪
https://linktr.ee/kwhitewellness

12/17/2020

𝙈𝙚𝙖𝙡 𝙥𝙧𝙚𝙥 𝙢𝙖𝙙𝙣𝙚𝙨𝙨!
Let's face it....the holidays can be busy!! I enjoy cooking but most days I don't have much time to spend in the kitchen. What's the answer....meal prep!!
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I tossed the black bean soup ingredients in my crock pot, left for my office for the day, and came home to this delicious soup 6 hours later! It took all of 15 minutes. Top with cilantro and dairy-free sour cream, serve with a hearty side salad and you are good to go!
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🎯I'm creating a free monthly newsletter with two health coach friends - chock full of healthy & easy recipes, wellness tips and tricks, stress reduction tips, and simple exercise moves. ✅To sign up to get it, click the link in my bio, or drop me a line below to let me know you want to receive it!