http://www.optavia.com/JeanWhite, https://calendly.com/ljeanwhite/consultation

Get Healthy with Dr. Jean, Atlanta, GA (2025)

08/04/2025

I can identify with my friend and fellow health coach, Elana!!

There were years I’d rather get a root canal 🦷 than go to the doctor. 😣
The anxiety would start days before…
🧍‍♀️ Standing on that scale, praying the nurse would skip it (she never did).
😞 Pretending I wasn’t embarrassed.
🙈 Avoiding eye contact when they brought up my weight.
Because if I didn’t acknowledge it, maybe it wasn’t real.
I’d crack a joke. Shrug it off.
Say something like “I’m just big-boned,” or “it’s just been a stressful year.”
But deep down, I was scared… and ashamed.
Today, I walked into my yearly check-up with something I never felt before.
Confidence. 💪
Not because I hit a number on a scale.
But because I’ve taken back my health.
It didn’t happen overnight.
And it sure wasn’t easy.
But after decades of yo-yo diets, shame, and false starts—
I finally found a path that worked… and stuck.
Change is possible.
Even after all the years of trying and failing.
Even when you think it’s too late.
You don’t have to stay stuck. 🫶
It’s never too late to take your power back.

08/04/2025

At the Rotary Club of Rocky Mount, we connect people right here in Rocky Mount, with people at home as well as people in other countries who just want to serve people! If your heart is to serve your community as well as communities around the world, come visit with us! You might find a home!
We meet every Tuesday at Benvenue Country Club, 12:30 - 1:30. Visitors are always welcome!
DM me for more information

08/04/2025

Not all yogurts are created equal 😳
(And the dairy aisle can be downright confusing—can we just be honest?! 🙃)
Some yogurts look healthy, but are loaded with added sugar and carbs that can totally sabotage your goals.
Others? Total fat-burning superstars 💪
So how can you tell the difference?
Here’s what I look for when choosing a yogurt:
✔️ Plain Greek or Icelandic style
✔️ High protein (12–20g)
✔️ Under 5g sugar – This is where a lot of people get tripped up!
Why 5g? Because that’s usually the natural sugar from lactose. Once you go above that, you’re often getting added sugars that can mess with your energy and stall progress.
✔️ Serving size matters! Some of the best options come in larger containers—just make sure you’re portioning correctly.
🛒 I used to get overwhelmed in this aisle too… until I learned what to actually look for!

08/04/2025

Client Shoutout!!! So glad my friend Rebecca stopped waiting for the “right time” and started choosing now.
“It is what it is” is a lie we tell ourselves when we’ve given up.
It’s the anthem of settling.
Of numbing.
Of hoping someone else will swoop in and fix what we’re not willing to face.
But guess what? No one’s coming.
No one’s coming to make you feel better in your skin.
No one’s coming to clean up your health.
No one’s coming to drag you out of the spiral of exhaustion, burnout, and clothes that don’t fit.
You’re not stuck. You’re just waiting.
Waiting for the timing to be right.
Waiting for your motivation to come back.
Waiting for your spouse to get on board.
Waiting until after the vacation, the weekend, the next dozen “last suppers.”
Here’s your wake-up call: you don’t need saving. You need to DECIDE.
Decide that the bare minimum isn’t enough for you anymore.
Decide that you’re not going to live your one life sitting on the sidelines.
Decide to be the kind of woman who rescues herself.
Not someday.
Today."

08/04/2025

Halloween and Christmas decorations are showing up every where! 🤷‍♀️🎃🦃🎄It’s wild to think about the holidays when it’s still a million degrees outside… but they’ll be here before we know it!
Here’s your little reminder:
Don’t wait until you’re scrambling before an event, holiday, or vacation to start working on your health goals. Progress doesn’t happen overnight—and the truth is, the sooner you start, the closer you’ll be to feeling amazing when those moments arrive.
Where do you want to be in 1, 2, or 3 months?
Or even by this time next year?
Let’s make a plan.
I’d love to help you ditch the yo-yo dieting for good and actually feel confident and in control—for the long haul.

08/03/2025

Jesus died at 33. The human spine has 33 vertebrae. The same structure that holds us up is the same number of years He held this Earth.
We have 12 ribs on each side. 12 disciples. 12 tribes of Israel. God built His design into our bones. He wrote Heaven into our anatomy.
The vagus nerve runs from your brain to your heart and gut. It calms storms inside the body. It looks just like a cross. That’s the power source running through us. Every time your body heals, every time your heart slows in prayer, every time peace shows up when it shouldn’t…that’s Him.
Jesus rose on the third day. Science tells us that when you fast for 3 days, your body starts regenerating. Old cells die. New ones are born. Healing begins. Your body literally resurrects itself. That’s not coincidence. That’s design.
And it keeps going.
Your heart has an electrical rhythm.
Your brain lights up when you pray.
Tears contain different chemicals depending on if you're crying from joy or grief.
The blood speaks. T
he bones store memory.
The body worships whether you realize it or not.
We are fearfully and wonderfully made.
We are walking prophecy.
Walking tabernacles.
Dust and divinity in one.
God didn’t just create you. He carved Himself into you.
You don’t need to look far to find Him. You just need to look inward. He’s been in the design since the beginning.

08/03/2025

Client Shoutout!!! My friend Stephanie spent too many summers sitting on the sidelines, hiding behind the embarrassment she never talked about. Now she’s showing up with confidence, feeling good in her skin, and finally living the moments she used to avoid...

"I never told anyone the way I actually felt.
Because I was embarrassed.
There I said it.
I was embarrassed of how I looked, how I felt, how I was perceived.
I wanted to enjoy summer concerts, the pool, the beach, the lake, parties, reunions. But I couldn’t. I was embarrassed.

It feels good to feel good and not be so self conscious all the time. Tugging on my shirt and sweaty and miserable. Missing from the pictures.

If your summer feels like this, I can help.
I would love to coach you. Please reach out, transformation for you is on the other side. "

08/02/2025

Client Shoutout!!! My friend Char Burdick’s story isn't just about pants. It was about hope, grit, and becoming the woman who doesn’t give up. 🦋
"Have you ever had that one piece of clothing—jeans, a dress, maybe a top—you fell in love with before it even fit? You told yourself, “I’ll wear this one day,” and bought it anyway because something deep down whispered, you will.
🦋
This story hit me hard… it’s not just about pants. It’s about hope, grit, and becoming the version of yourself who keeps showing up.
👇 Read this. You’re gonna feel it.
“I bought these butterfly bell bottoms on Poshmark—
The only pair available.
Three sizes too small.
Did I need them? No.
Did they fit? Absolutely not.
Did I buy them anyway? You bet I did.
They reminded me of G. And that made me smile.
Why?
Because something in me believed—
“One day.” 🦋
I tucked them in the back of my closet.
Not out of sight—more like a quiet promise.
A challenge.
A dare.
Months passed. I kept showing up—when it was hard, when no one noticed, when quitting would’ve been easier.
A year later, I tried them on.
They slid up… but still wouldn’t zip.
Still, I didn’t stop.
Today, cleaning out my closet, I saw them again.
Tried them on just for the heck of it…
Zipped.
Buttoned.
Fit like a dream.”
Remember …
This moment? It’s not about jeans.
It’s about becoming the woman who doesn’t give up.
So if you’ve got a “someday” outfit still waiting for its moment—
Don’t stop now.
Bring them to the front of your closet.
Keep going.
Keep believing.
And if you need a hype girl in your corner?
I’m right here. 💥
The butterfly within you is waiting to be BORN."👐🏻

08/01/2025

Client Shoutout!!! Love what my friend Tracy shared - she went from avoiding shorts to rocking them with confidence. 🙌 Proof that progress doesn’t have to be perfect… just consistent.
"For years, I spent my summers in capri leggings—not because I loved them, but because I hated how my thighs rubbed together in shorts.
😣
And if I did wear shorts (because, Texas heat 😅), I was constantly pulling them down. Bunching. Riding up. It was a whole battle.
But not anymore. 🙌 Now I can wear shorts—even athletic ones—and feel totally comfortable.
It didn’t happen overnight. Just one consistent day at a time.
You don’t have to be perfect to make progress—you just have to keep going."

07/31/2025

CLIENT SPOTLIGHT OF THE DAY goes to Holly Anastasio! An amazing, busy, and a little gritty nurse!!! Tell it girl....your words are spot on!!!

“Someone once said to me, “if you could have done it on your own, you would have by now...” I was offended at first. Until I realized it was the truth. I had tried to lose weight on my own 1,372 times. I've found since doing this that If we don’t have someone by our side guiding us and talking things through with us, we let that little voice that says “this will never work” win. We give up and assume history will repeat itself. That’s what made this so different and special to me. I had a coach who wanted me to win and I was connected to a community of people also pursuing health like me. Suddenly it felt doable and no longer a lonely place. I had to do it differently this time

It’s not about looks but about confidence and how we feel about ourselves. Defeated is the best word I can find to describe how I felt for so long. It’s no way to live. 🩷”

Time passes whether you’re ready or not—don’t let hesitation steal your dreams.

Say yes to the life you deserve.

Because the truth is: life is happening NOW. The only question is, will you let it pass you by or step into the life YOU deserve?
-----------------------------------------------------------------------------------
WOW Holly.....just WOW!!!! Thank you!!! I couldn't have said it any better!!!! ❤️

SO INCREDIBLY PROUD OF YOU!!!

07/30/2025

Packed with protein, veggies, and melty cheese, this Turkey Breakfast Casserole is the perfect make-ahead meal that feels like comfort food-but totally on plan.
Turkey Breakfast Casserole
Servings: 6
Per Serving:
1 Leaner Protein
1 Healthy Fat
⅔ Vegetable Serving
2⅔ Condiments
Ingredients
18 oz cooked 95% lean ground turkey – 3 Leaners
2 cups (7.04 oz) cauliflower florets – 4 Greens
1½ cups (6 oz) low-fat cheddar cheese (1–1.5g fat/oz, mild or sharp) – 1 Leaner
8 tbsp grated parmesan cheese – 8 Condiments
6 eggs – 2 Leans
1½ cups unsweetened almond milk – 1½ Condiments
2 tbsp finely chopped fresh chives – ½ Condiment
1 packet Splenda or Stevia – 1 Condiment
1 tsp soy sauce – ⅓ Condiment
½ tsp garlic powder – 1 Condiment
½ tsp onion powder – 1 Condiment
¼ tsp kosher salt – 1 Condiment
½ tsp freshly ground black pepper – 1 Condiment
1 tbsp olive oil – 3 Healthy Fats
Instructions
Preheat oven to 350°F.
In a large bowl, whisk together olive oil, sweetener, soy sauce, garlic powder, and onion powder.
Add cooked turkey and cauliflower florets, tossing to coat evenly.
Season with salt and pepper.
Transfer mixture to a large pan or skillet; cook over medium-high heat until cauliflower is nearly fork-tender.
Move mixture to a greased 9x13 baking dish and set aside.
In another bowl, beat eggs and almond milk together. Stir in cheddar and parmesan.
Pour cheese-egg mixture over turkey and cauliflower in the baking dish.
Bake for 40 minutes, or until eggs are set and cauliflower is cooked through. Optionally stir halfway for even distribution.
Garnish with chives and serve hot.
Optional Add-In
Add turkey bacon for extra flavor—just adjust lean portions accordingly if following a structured plan.

Get Healthy with Dr. Jean

08/04/2025

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