She Lives Fit

May 3, 2022May 3, 2022

Heroes & Supporting Characters

My husband Kevin and I recently finished watching the series Game of Thrones (I know, I’m late to the party). It was a really slow burn for me at first, since I am very resistant to horror, gore, war, and general themes of evil in my entertainment choices. We started the show back in 2018, and got side tracked when we moved (and I needed an emotional breather from the oftentimes anxiety-producing episodes that left me reeling).

After a few years of recovery (lol), I finally felt ready to embark on the GOT cinematic journey again in the last few months. We picked up with some revisiting of storylines and themes, and then flew through the final three seasons.

I won’t say I loved it all. There were actually moments where I felt so utterly overwhelmed emotionally, with tears streaming down my face and gut clenching, that I literally had to leave the room. (Watching emotive theatrics with an Empath is a whole experience in itself.) I would end an evening feeling shaken, anxious, excited, and completely affixed all at once. If you’ve seen the series – you know what I mean.

But at the end, which I was bracing for with lots of tittering and warnings that the ending shocked and horrified many, I felt… surprisingly at ease.

Suddenly, everything fell into place. The themes that had been background became foreground. Characters I couldn’t quite settle in my mind became key players in the arcs. It all made sense. I’ve been sitting with the series resolution and rehashing parts as they relate to me, and my human experiences in my own story.

There are a few players whose purpose doesn’t really stand out until the very last season. They flit in and out of episodes for brief interludes. And then you see it. You see that they were key in the stories of the heroes – the ones who “save the day” in some way through the narrative. But you didn’t give them much thought through the series.

They’re hero-supporters. They are key. And it didn’t make sense and now it does.

I feel like in many ways, as people we try to avoid being “supporting characters” and instead be our own “heroes” in our stories. Remember the line from the cheesy romcom – The Holiday?

“Iris, in the movies we have leading ladies and we have the best friend. You, I can tell, are a leading lady, but for some reason, you’re behaving like the best friend.”
The Holiday

I love the sentiment in this quote, but I think it’s easy to get caught up in our own egos about what it means to be the “Leading Lady” (or Hero).

I’ve been thinking about this through the lens of my ego lately. The things that I saw myself doing when I was young. Achievement. Success. Changing The World. Making A Difference. Chasing My Dreams. Empowering Others.

All the Big Things (capital B capital T).

I thought that once I hit my stride in adulthood, you know – at like 25 years old – my story would fall into place, and suddenly make sense… I would understand my grand purpose and the hero-arc I’m meant to fulfill in the World… (or some maybe less grandiose, but still ego-centric lens).

And really – we all have this to some extent. We long to make waves. To create something amazing, to help the planet in some way, to cure cancer, to make a ton of money and leave a legacy for our children and grandchildren. But what I’m seeing more clearly lately is how not everyone is destined to be the “Leading Lady” or “Hero” in the whole series. Some of us are meant to be key supporting players in the richness and complexity of the story-arc of our brief blip on this floating rock. We are critical and meaningful in this way.

A way in which I’m seeing this play out in my own life and story-arc: singing. I always LOVED to sing. Even when I had no clue how to. I longed to be a back-up singer (ironically) to a famous star on stage. To be able to travel and sing and dance and have people cheering, but not have the stress of the limelight shone upon me in every angle. Eventually, from this childhood dream grew a love of classical singing, choral, and opera. I wanted to be THE BEST… I wanted to sing Opera. Or be in musicals. To travel and create and perform.

Instead, I did none of those things. I sang in college, and then started out of college as a baby-teacher trying to get a voice studio off the ground so I could keep music in my life. Thirteen years later, it’s more than just a little hustle for me – I keep as many students as I can in my roster, while still prioritizing my family boundaries, and I find healthy part-time employment and creative satisfaction in sharing my passion with youth.

I’m not a “Leading Lady” star in music. I never will be. But I might be a supporting character in helping another person shine in the way she was destined. I may make a difference – even in the small sliver of time we work together through her school years. I might just plant a seed that helps another do something Great – even if it’s in the way my own teacher planted seeds for me to carry on her passion.

A friend recently called me the “Queen of Balance” when I was feeling low and playing the comparison-game of myself to others.

It struck me that this truly is one of the truest depictions of my ‘superpower’ as a nearly-middle-aged adult. I have many roles, but principally I aim to find balance in the ways I earn a living, prioritize my family, grow emotionally and spiritually, and give of myself in supportive and meaningful ways.

I may not be slaying dragons, killing Night Kings, saving the world, or singing with the Metropolitan Opera… but I am showing up each day to play my supporting part in your life – and my own – from a place of love, sincerity, and openhearted spirit.

Love and peace to you all, my friends.

June 29, 2021June 29, 2021

What is your Vision?

What do you imagine your life being like in 10 years?

That’s an awfully tough question to answer. Honestly, I’m not sure I can even really formulate much of a concrete answer to this in the broad landscape of “life.”

But I can imagine who I want to be.

I think back ten years ago, and I would have never imagined my life would look like it does now. Key players have changed, my jobs have morphed and gone through various phases, I’ve lost family members and gained new friends. These things are all impossible to predict.

But I can say that ten years ago, I envisioned WHO I wanted to be in my thirties… and well, I am pretty darn close to who I want to be at this point. I imagined being a mother, working part-time and able to prioritize my health and family, being able to coach and help others, being a voice teacher with my own studio, being happily married and content in my relationships and life balance. And I can honestly say I am all of these things today, at nearly 34 years old.

When I started on my weight-loss and healthy lifestyle journey at 22 years old, one of the visions that kept me motivated and excited about the future was imagining myself as a “mom who jogs with her baby stroller.” And as specific and non-monumental as that vision was, it was intensely motivating to me. What would I need to do before I could be that person?

37 weeks pregnant, versus 6 months postpartum

Well, I needed to start by moving. I needed to decide to run, even when I couldn’t go very far or very fast. I needed to start prioritizing myself early enough in my life that by the time I had the immense responsibility of motherhood, I could find the time and discipline to still prioritize myself and my health. By the time I was pregnant, I had established fitness and wellness in my life in such a consistent way, that it was natural to continue doing those things as I was growing a human inside me. When Theo was born, I gave my body the grace and time it needed to heal, and then started to run… with him… in a stroller.

It started with a vision, then became a series of small changes and steps along the way that snowballed into the very person I imagined at age 28.

The path to who I am now in my thirties started with the path I paved in my twenties. Now, I am looking ahead to forty. Who will I be then, and how will I get there?

It’s easy to get stuck on a very specific goal, and attach a whole lot of meaning to this set goal. I see it all the time in the weight-loss industry. People come to me with a “goal weight” that seems insurmountable. They’re starting off at 270 pounds, but want to be 130 pounds. They’ve fixated on a specific goal — a number — that has little meaning, and little likelihood of being achieved.

This is normal and not necessarily wrong, but it often isn’t the most productive or healthiest focus. A number, an event, a pant size… all of these things can end up as scapegoats for what people are actually aiming at — and that is a feeling or a vision of themselves that looks different from who they are now. When they don’t accomplish the specific “goal” they set (like losing 150 lbs), they self-destruct with deprecation and a feeling of failure.

When I talk to clients about what their goals are, I try to help them dissect what they tell me into measurable steps. Sometimes, it’s about widening the scope of vision outside of just a number (thinking “big” – like years from now), and then narrowing it down again into shorter time frames and bite-sized steps to get there. Sometimes, it’s about starting with what they are looking for in the imminent future (often weight loss), and what that means for them when they play out the reality of accomplishing their goal going forward.

For example, a client often comes to me with these goals: 1) to be healthier, and 2) to lose weight. These are great goals, but they are vague. They lack specificity, measurable progress, attainability, realism, and timeliness. (The components of S.M.A.R.T. goals!)

So, we need to take the time to dissect what “healthy” means in their definition, and what they hope to feel and change in their lives by weighing less? What would weight-loss mean to them? Is it about just a specific number, or is it about a feeling of worth and self-love?

If it’s about the *feeling* (hint: it usually is), then I encourage them to practice the feeling starting now… sit in it, work on the steps that you believe will help you accomplish the goal, and praise yourself for making a choice every day to prioritize something you find important.

So often we have to begin from a place of feeling deeply insecure about what we are attempting in order to gain the confidence that comes with accomplishing it along the way.

What kind of goals and visions do YOU have for yourself? Ask yourself if the goal is “SMART,” and what VISION it is leading to in the long term.

For me, my vision for age 40 is to be the fittest and strongest I’ve ever been, to have a fulfilling career and family life, to travel and have fun with my husband routinely, and to have accomplished another accreditation or continuing education that will enrich my knowledge and experiences in helping others.

Each day leads to the next. It’s time to do something today that helps you become the very future you envision for yourself.

January 28, 2021January 28, 2021

On Slow Progress, Time, & Consistency

I work as a health coach within a weight-loss and wellness clinic, and have for almost two years now. Previous to this endeavor, I coached exclusively women in one-on-one lifestyle programs aimed at gradual changes over time – with a six month commitment from each client. Knowing both sides of the “wellness-coin” at this point, I know a few pros/cons from both angles.

The obvious appeal of a weight-loss focused program is the fast results. Within the VitaLife program, our clients achieve an astounding average of 20 pounds of weight-loss within a 40 day period. Wow, right?! It’s almost miraculous, especially when you consider that the loss happens not with any shakes, pre-packaged meals, snack bars, shots/drugs, or surgical intervention. So what’s the schtick? How does it happen?

Whole clean foods….with temporary restrictions.

There is no way to achieve dramatic loss quickly without dramatic change.

So, the benefit is: fast loss! Yay! Also – most people end up feeling AMAZING once they rid all the toxic crap from their diet and begin to hydrate from the inside out over the span of 65 days. The drawback is: you give up a lot of things for a short period of time to force your body into fat burning.

Now, I hate restriction. I hate feeling like I “can’t” have anything I want to have food-wise. And there are lots of healthful foods that are not included in the program, simply due to the science of making the body shed fat fast. This type of program works really well for many, but where they fail is when/if they are not ready to make notable changes to their diets and lifestyle in the long-haul once the program is done.

You cannot keep doing the same thing over and over (diet-wise: i.e. junk food) and expect different results than you’ve already had (weight-gain and/or health struggles).

So what’s the other option for health coaching and wellness? It’s the trifecta of long-lasting, and true change: Slow Progress + Time + Consistency. As a coach, this is my bread and butter (delicious, and I always crave it for myself and others!). As a mom/wife/woman, this is where I reap the most benefit personally: when I commit to changes that are gradual, buildable, measurable, and sustainable over time. (I like a checklist and a plan – anyone else?)

“Weight” is something that can be manipulated with drastic behavior changes for a short time, but HEALTH is something that comes from “tending your garden” so to speak: to first culture nutrient-rich soil, plant individual seeds, and give them time, sunlight, water, and a climate to flourish.

I am a certified holistic health and wellness coach, meaning I see individuals as complex and unique, and each dealing with different goals, challenges, and physical realities. In order to really see change happen in your life — the kind of change that keeps you fulfilled, happy, motivated, and empowered — you need to be able to assess what your goals are, what challenges are in place currently, and how to physically and mentally commit to the change over long periods of time.

Consistency of your behavior and mentality over time is what changes everything.

So what are the pros of a long-haul approach to wellness coaching: You get to keep flexibility in your lifestyle (without so much restriction), and you build stackable habits over time that are more likely to last in your lifestyle. And the cons? Well, it takes time, and you may not *see* the “results” as clearly (like a number on the scale) or quickly as you want.

I’m a radically different person today than I would have been had I not committed to changing my health and wellness at age 22. Your impetus toward change may be different from mine – and for some, it starts with a fast-fat-loss type program… but what matters over everything else is your decision to change, and to make it happen over time.

The fitness coach I’m following lately – Hannah Eden – does a good job of reminding me that the journey is never over in terms of fitness and health. Once one goal is met, then it’s time to set another and another and another. It’s through constant challenge over time that we grow, and become stronger not only physically in the gym, but also mentally in our lives. (*Disclaimer: some who are prone to mental illness or eating/exercise disorders may not be able to healthfully take this approach.)

Last year, I committed myself to the new “journey” of being an Athlete. While I have been relatively fit and active in various ways and intensities for the past 10 years (I’ve run five half marathons, done lots of different group classes over the years, gone through body-building programs and challenges, etc), I want to continually push myself into new athletic feats.

My recent endeavors have been focused on HIIT – with plyometric movements, kettlebells (this is all new to me), and animal-flow style body-weight training. This type of exercise is about metabolic conditioning, to maximize fatigue in a short 30-45 minute workout. It’s effective! Below, you’ll see the effects of about 15 months of consistent resistance training and metabolic conditioning. It’s minimal difference on the scale (+/- 5-7 pounds), but major difference in recompositioning and body fat. This type of change happens slowly, progressively, over time, with consistency. (Oh, and a clean plant-powered diet!)

Not a before / after… just progress/change over time: November 2019 – Jan 2021

Whatever your goals are now, take time to really focus on the pros/cons of how to approach them, and recognize that either way (fast weight-loss or slow change), you’ll need to commit to yourself for the long run to really see the pay off. If you want some support, a good ass-kicking, a cheerleader, and/or a guide for the road, you know how to reach me. :-)

You’ve got this. Now take a step!
– Whit

January 14, 2021January 14, 2021

Reflections on a Decade of Maintenance

The start of the year always brings reflections on health, gratitudes, goals, and ambitions for me. As I was thinking about the last decade, I started digging through old blog posts I made about 9-10 years ago. I remember feeling really focused after I lost weight in 2010, and felt like I had two years of experimentation before settling into what felt like a consistent “lifestyle” of wellness. I dabbled in several variations of what healthy-maintenance would be, as I was also learning about dietary theories in my health coaching program through Integrative Nutrition. Eventually, I found plant-based eating to be the most conducive to health – physically, mentally, and ethically – for me in this journey, and made the transition in 2012.

Since reviving my career as a health coach in 2019, I’ve had a lot of self-doubt. Am I healthy enough, inspiring enough, knowledgeable enough, fit enough (insert ___ “enough” here) to be a health coach and help other people figure this stuff out? While I am truly most passionate about the “lifestyle” coaching part of health coaching, I found a place within the weight-loss industry, which has plenty of pros and cons, particularly for someone as goal-oriented as myself. At VitaLife, we utilize BIA technology to determine body composition, and help clients see measurable progress in their bodies and health. The downside to this being available for me each day is that I can attach a lot of needless-significance on what the damn thing says about ME… and then start to splice apart my insecurities and feelings of “enough-ness” over and over again if the numbers don’t reflect what I think they should for my profession.

My mental health journey is in constant evolution of self-awareness and processing, and a big part of that is writing and discussing these things with people close to me. Over the last few months, I’ve felt frustrated that in spite of all my consistent efforts with my health, I haven’t seen the gratification I wanted (and felt was “deserved”) from the very technology I utilize and celebrate for others each day. And just recently, it has started to become more clear after a conversation with a fellow health-coach co-worker…

… I have been wanting the buzz and affirmation that comes from the *weight-loss and transition journey* even as I’m in active *maintenance* of a healthy lifestyle. It’s almost like wishing I could learn to swim across a pool, while actively swimming across the ocean.

My job as a coach is to model healthy lifestyle behaviors, and actively guide people through the process of transitioning into their version of a healthy lifestyle. It’s funny looking at it a different way, because the part I crave (validation and buzz of change during weight-loss) is what they are experiencing, while my clients crave what I have (the consistency and routine of maintaining a healthy body through a flexible diet and lifestyle).

Looking back on my posts from 2012, I found the following that I wanted to share again. I’m pleased to say that although there are some differences from then to now, I really have found a pretty solid balance in what my ‘healthy lifestyle’ looks like, and maintained it for close to a decade.

June 16, 2012: SparkPeople Blog post

… I feel like I’m truly coming into my healthy balance. A great deal of my life still feels chaotic at times, but I’m finding as I make better, more peaceful and less obsessive choices with my food and fitness, the chaos is easier to tame and manage. Here is what my healthy balance looks like today:

• I eat 90% plant-based (vegan), with occasional dairy or eggs (ice cream is my biggest weakness, and cheese is sometimes a “necessity” in social dining out, like having pizza with my family)

• I exercise 3-4 times per week by running, yoga classes, walking, or home DVDs

• I walk daily between 15-30 minutes, usually on work breaks

• I drink tons of water (upwards of 100-115 ounces per day), and always start my days with 24 oz. of water before breakfast or other beverages

• I get 7-8 hours of sleep every night, go to bed by 10 pm, and up between 5-6 am

• I cook all whole foods in my home, and eat out a few times per week

• I have a green smoothie nearly every weekday for breakfast and a slice of toast with nut-butter

• I don’t snack nearly as often as I used to

• I take vitamins daily (multi, flax-oil, folic acid, and calcium)

• I don’t drink pop. Ever.

• I cut out my coffee habit, and no longer use caffeine in the mornings to wake me up; I will have green tea or coffee occasionally for a treat

• I eat a ton of fresh fruits, vegetables, and whole foods daily

• I buy and eat almost entirely organic

• I try to eat mindfully without distraction, but still sometimes give in to watching TV during dinner ;)

• I enjoy treats daily, but no longer use white flour or sugar in my kitchen

• I have a ton of energy (usually) and stay busy daily

• I am strong and flexible: I can run long distances (although I’m not fast), I can do 50 push-ups in a row, and I can hold arm and toe-balance poses in my yoga practice, do forward bends, and move in ways I never used to be able

• I do not have a six-pack or defined abs

• My thighs jiggle, I have cellulite and stretch marks on my legs and butt, and my tummy still looks soft and mooshy when I sit down

* I eat lots of dark leafy greens DAILY

* I wear a size 4/6 pants (sometimes an 8 in certain brands or styles) and small/medium tops

* I weigh around 148 pounds (I am 5’10”)

• I am not perfect, but I am healthy and happy

January 14, 2021: Update

Nearly a decade later… as a mom to an almost-five-year old, and stepmom to two teenagers. Living my best life in my 30s. Here is what my healthy balance looks like today:

• I eat 95-98% plant-based (vegan), with very rare dairy or eggs (generally in a baked good or dish while dining out; I’m not perfect but aim for mostly plants)

• I exercise 5-6 times per week by gym HIIT workouts, home HIIT with BodyFit app, running, walking

• I try to walk daily, either taking the dog for a mile walk, or just stepping on the treadmill for 15 min.

• I drink tons of water (upwards of 100-115 ounces per day), and always start my days with a fizzy water (molecular hydrogen) and ph-mineral water

• I get 7-8 hours of sleep almost every night

• I cook all whole foods in my home, and eat out a few times per week

• I have a green smoothie nearly every weekday for breakfast or my first meal of the day (I usually don’t eat until 11:00 am- noon)

• I snack very rarely (working on cutting out bedtime/TV snacking & alcohol consumption- my only pitfall with snacks and “empty calories”)

• I take vitamins daily (probiotic, magnesium, vitamin C, cranberry, vegan DHA, vitamin D)

• I don’t drink pop. (hardly ever)

• I eat a ton of fresh fruits, vegetables, and whole grains daily

• I enjoy treats daily, but rarely make things with lots of sugar (I only use organic cane sugar if any – and often use monk fruit sweetener or stevia)

• I try to cook and bake with minimal oil – and will use broth or water if able.

• I have a ton of energy (usually) and stay busy daily

• I am strong and flexible: I can run long distances (although I’m not fast), I can do 50 burpees in a row, and I can hold arm and toe-balance poses in my yoga practice, do forward bends, and lift heavy at the gym. I can do a headstand, and am working on my handstand practice. I have more metabolic cardiovascular health than ever before.

• I do not have a six-pack or defined abs, and still have a sheath of fat on my tummy + stretch marks from pregnancy and birth.

• My thighs jiggle, I have cellulite and stretch marks on my legs and butt, and my tummy still looks soft and mooshy when I sit down

* I eat lots of dark leafy greens DAILY (green smoothies are my JAM!!)

* I wear a size 6/8 pants and small/medium tops

* I weigh around 155 pounds, and fluctuate about 3-4 pounds up or down (I am 5’10”)

I am not perfect, but I am healthy and happier than ever before in my life.

Here is wishing for your best health and balance in 2021. Keep the momentum going. You can only manifest the life you focus on creating each day, step by step.

-Whitney

September 17, 2020September 16, 2020

Vegan Tater Tot Hotdish

I’m a South Dakota Girl, born and raised, which means that as you can probably guess: I haven’t always been plant-based. Yep, I grew up on “meat and potatoes” and classic farm-centered type meals, in spite of only ever living in a city. I remember distinctly loving “porcupine meatballs” (meatballs stuffed with white rice and simmered in a sweet tomato sauce), eating hamburger-helper, and Kraft Mac-n-cheese with canned tuna and peas.

I also remember Tater Tot Hotdish as a common rotation in my childhood menus. Anyone else? (Weird admission: I love ketchup with my tater tot hot dish. I’ve been told this is strange… am I alone?)

When I went vegetarian and then vegan back in 2012, I thought it meant I had to completely part ways with so many of my favorite comfort foods. I pretty much abandoned the old recipes I knew, and started over at Square One, learning new methods of cooking and substitutions for my previous meals. But as I’ve experimented for so many years with various ways to mimic certain flavor profiles of traditional animal-based foods, I’ve come up with a few basic templates that are a great starting off point for so many comfort foods! (Remember how “cream of mystery soup” was an ingredient in pretty much everything?)

This tater tot hot dish is a great comfort food that will satisfy your family, without compromising on your desire to try more “meatless Mondays” or stick to your new plant-based resolutions. While not really being a health-food, it does offer a comparative nutrition profile to the meat-based traditional version, while saving on the time of prepping beef separately. You add a step in creating the “soup” base, but save a step in skipping the meat-preparation. It’s an equal trade off, with a nice benefit of being lower fat and higher veggie! :-)

Give this recipe a try, and let me know what you think!

Vegan Tater Tot Hotdish

Makes 8 servings

2 T olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
8 oz baby Bella mushrooms,* chopped
1 1/2 cups veggie broth
1 cup unsweetened nondairy milk**
4 T flour (or 2 T cornstarch for gluten-free)
1 tsp salt
1/2 tsp black pepper (or to taste)
1/4 tsp onion powder
White pepper, to taste
Smoked paprika, to taste
2 T Nutritional Yeast*** (optional)
3 cups of frozen mixed vegetables (or sub frozen 1 cup peas, 1 cup green beans, and 1 cup corn)
1 1/2 bags (around 16 oz) of meatless beefy-style crumbles
(such as Boca soy crumbles, Gardein Beefless, or Beyond Beef crumbles)
1 bag of daiya nondairy cheddar shreds, divided
1-32 oz bag of frozen tater tots (or enough to cover your casserole, about 8-9 servings)

—

Preheat your oven to 400 degrees and spray a 9×13 glass casserole dish. Chop onions, mushrooms, and mince garlic while heating a large flat skillet on medium heat. When the skillet is warm, add 2 T. Olive oil, and then add onions and garlic. Sauté a few moments until onions become translucent and then add mushrooms. Sprinkle a dash of salt and cook until the mushrooms release most of their juices and cook down a bit, about 3 minutes.

In a measuring glass, whisk 4 T. Flour with 1/2 cup of vegetable broth to create a slurry. Add to the skillet of onions and mushrooms, and cook a few minutes, until the liquid thickens a bit. Then add remaining 1 cup of vegetable broth, and 1 cup of unsweetened nondairy milk (soy milk works well). Add salt, pepper, and all other spices. Cook over medium low heat until the gravy thickens and is bubbly and flavorful. Adjust spices to your liking.

Add all frozen vegetables, and frozen meatless crumbles to the hot gravy. Cook until any clumps of soy-crumbles are broken apart, and then mix in 1/2 bag of Daiya cheddar shreds.

Pour casserole mixture into your prepared pan, and then top with remaining Daiya cheddar and arrange tater-tots on top to cover. Bake at 400 degrees for 35-45 minutes, until tots are browned and casserole is bubbly.

Nutrition Facts per serving: 359 calories / 14.9 g fat / 38.8 g carb / 9.5 g fiber / 22.1 g protein

*Mushrooms can be optional if you really don’t like them. Try a “cream of celery” approach with diced celery instead. Or pulse mushrooms very finely in a food processor to make them practically undetectable! I do recommend the mushrooms if you can handle them, however.

**Nondairy milk must be unsweetened, and not flavored. If you try this with Vanilla flavored milk, it will be a disaster. For a richer, creamier option, sub part unsweetened soy-creamer or try with full-fat coconut milk instead. You can also stir in 1/4 cup of vegan cream cheese or sour cream for added richness.

***Nutritional yeast is a yellow deactivated yeast that has a nutty-cheesy flavor, and adds a nice element to this sauce. It is found in the spice section of the grocery store, and a great source of vitamin B-12. It is not necessary if you cannot find it or don’t want to use it. The recipe will work fine without it.

September 15, 2020September 15, 2020

Perfect Fluffy Oat Pancakes

Venturing into egg-free baking and cooking can sometimes be a bit of an intimidating process. Eggs are used as a binding agent in many baked goods, and sometimes for leavening. When you subtract eggs from a recipe that calls for them, often the result is a crumbly or gummy mess, or completely flat.

Pancakes are a simple way to start incorporating egg-free options in your weekend baked treats. I’ve made some pretty flat, sticky textured pancakes over the last 8 years of vegan baking – so I know how they can pretty easily go south for satisfaction value.

These pancakes were born from a desire to make something that is:

Healthy
Whole grain
Fluffy and light
Vegan (free from eggs and dairy)
Quick to throw together

My son is a “pancake monster” and routinely inhales four pancakes, PLUS additional breakfast foods. Given his love for pancakes any day, I wanted a mix that was already put together, and could easily be measured out without following a recipe every time I make them.

To prepare as a “pancake mix” – just stir all the dry ingredients together and store in a zipper bag or container. When ready to make, Measure out 1:1 ratio of dry ingredients with your choice of milk. (I.e. 1 cup of dry mix + 1 cup of milk + 1/2 T. ACV, 1/2 tsp vanilla.)

Let me know if you try these and what you think! The AP flour could probably be subbed for simply oat flour or GF AP flour to make these gluten-free, but I haven’t tried with these ratios to say if it affects the fluffiness/lightness of the texture.

Perfect fluffy oat pancakes

1/2 cup organic AP flour

1/4 cup oat flour (ground whole oats)

1/4 cup quick oats (or old fashioned)

1 T baking powder

1/4 tsp salt

1/4 tsp cinnamon

1 T monk fruit sweetener or xylitol

2 T coconut (optional)

1 cup nondairy milk (such as unsweetened almond)

1/2 T apple cider vinegar

1/2 tsp vanilla

Mix all dry ingredients (can be mixed in advance like a pancake mix to store for later!).* Whisk ACV in milk and let sit a moment to curdle. Mix into the dry and add vanilla. Let the batter rest 5-8 minutes while your skillet heats. Measure by 1/4 cup fulls onto the skillet flipping when golden browned. Top with your choice of favorite toppings!

*I routinely quadruple this recipe and then store as a dry-mix for a quick prep on a weekend morning. Measure out by 1 cup dry + 1 cup milk + 1/2 T. ACV + 1/2 tsp vanilla.

September 8, 2020September 8, 2020

Making Space

In a society where fullness and success is equal to the amount of “stuff” you can pack into a day and a life, I’ve been doing some mindful thinking about “emptying” out some things to make some space.

Really, this practice started with the onset of quarantine this spring.

We were all jarred from our “normal” and left to question what are the activities we truly value, and who are the people we truly crave and need in our lives. We slowed down, simplified, spent more time at home, and opened up space in our lives — even if we didn’t really want to or choose to.

This has looked different for everyone, and continued or ceased to varying degrees. But the reality is, everything changed in some way for all of us back in March. And we are left either nursing wounds and healing from traumas, and/or examining what this “new normal” looks like and trying to fill in gaps with what we know between what we don’t know. (Maybe we are left with all of the above.)

I had a beautiful conversation recently with my friend whom I admire deeply. Kendra has been through the ringer this year, with unparalleled struggles and challenges amidst what’s been an overall bitter and tense year for most of the world with uncertainties. She has been going through a journey with breast cancer during a world-pandemic, and experiencing transitions in her entrepreneurial businesses as well. Through it all, she is one of the most positive, inspiring individuals I am honored to know, and keeps reevaluating what new opportunities lie on the horizon.

We talked about clearing space, and leaving space, in a simple analogy about cleaning out the fridge. You know when life gets busy and you have barely been able to make food at home, or you let those leftovers sit in the fridge for well past their consumption point? Well, there comes a time when we have to open the door, acknowledge that we missed our opportunity to use the produce and eat the food, and toss it. It needs to be cleared out. It’s done, it’s no good, and it’s gone bad. Toss.

The impulse (for me, and many of us) in this situation is first: to blame ourselves and gripe about wasting food; and then to make a list of things I “need” and go to the grocery store to fill the shelves again with renewed intentions to Make All The Food and Do Better.

But what if we don’t immediately rush to fill the open shelves? What if we re-examine what we are left with, and decide to get creative? What if we remember that we actually have a whole pantry of food as well, and can find ways to hold off on the impulse to immediately refill the fridge?

It’s uncomfortable to be left with space. It forces us to look at what is left outside of the immediate and cursory view of our needs. We need to get creative with what we have, and see that life can and will go on, and our bellies and minds will not starve.

Just in the last four weeks, after months of planning for my new school year with my voice studio, I had five students fall off from my roster last minute. Five spots. I had been planning on the return of several students from last year, and the starting of a few new ones I had been in communication with for a few months. And then bam. Nope. Not returning.

It hit me hard. My first thought was frustration, followed by a deep seeded insecurity (what did I DO wrong? Why don’t they like me!?). Then came panic and worry about what that means for my planned income. And then the intense urge to immediately start marketing and seek out as many new students as possible to Fill Up Space in my allotted spots.

As I’ve sat with this new openness, I’m coming to see that it’s not the worst. We will be okay financially. The space is giving me a chance to have openness on weeknights where I would normally be crammed into mental focus from 3:45-8:00 pm. It’s lightened my load. And I can focus on filling space with the quality students that really truly want to learn and continue in this path of music with me.

Another way I’ve been challenging myself to be ok with space is by deleting Facebook from my phone. I’ve found myself mindlessly scrolling for upwards of hours cumulatively on and off throughout most days, with nothing of substance to show for it. What could that space in my day allow for me to do instead? What do I gain from feeling frustrated and depressed by political posts and caustic comments on threads of divisive vitriol? Nothing. Clear it out. Be done with it. Toss it. It’s gone bad.

In the month of September, I’ve also made a challenge for myself to stop drinking alcohol. Like so many during this stressful year, I’ve settled into a habit of a few glasses of wine most nights of the week, and although I don’t think that’s the worst thing, I feel like I could do with a break from it mentally and physically. So I’ve shifted focus to other habits in the evening for unwinding. What does this space look like? It may look like ice cream sometimes, or a cup of hot tea. Maybe it’s an earlier bedtime, or sparkling water in a pretty glass. Although I really miss wine every night, I’m glad to be doing this experiment (with two planned breaks – a wedding, and a special date 9/26).

As we lead into a new season, I challenge you to consider what making space can look like in your life. Maybe you work to create space where you’ve felt stifled and overwhelmed. Or maybe you simply re-evaluate what the space looks like that’s been left in the wake of this year of pandemic and stress.

We can choose to do with the space whatever we want.
““You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go…”
– Dr. Seuss from “Oh the Places You’ll Go”

July 28, 2020July 28, 2020

It’s about the journey.

We’ve all heard that before, right? “Health is a journey, not a destination.” It’s a cliche because it’s true.

I remember when it first “clicked” to me that I was ready to change my lifestyle, to lose weight, and feel better. I was 22 years old, freshly married, and really unhappy with how adulthood was panning out for me. Go to work, come home, sit and watch TV, eat a box of mac ‘n cheese, make a box of brownies, pour a rum ‘n coke. Sit. Sleep. Wake. Repeat.

UGH. Blaaaaah! That kind of life was NOT leading to a healthy or happy person at all. So something shifted inside and I had this ‘ah-ha’ realization that I could redirect myself any time I damn well pleased.

And I was ready to do it, please and thank you.

As a naturally reward-centered and goal-oriented person, I set my first goal: to lose weight. I understand that weight-loss is NOT always an indication of health or wellness, or even positive changes for people. Oftentimes, weight loss is a scapegoat for some other deep seeded issues that people fixate on, and weight can be the ultimate blame or the ultimate “game” to focus on instead of whatever is really at the crux. But it was a natural first place for me to start, having never thought much about my weight before then (at least not obsessed over it).

I was never an athlete growing up. I hated sports, hated games, and didn’t like being last and losing everything I attempted. (I had a few demoralizing years of attempting soccer, tennis, and track… nope nope nope.) So for me, getting started with anything fitness-wise was a first-ever attempt as an adult.

Working in a weight-loss clinic now, and having many years of health coaching experience under my belt, I can see how people wind up in the ‘yo-yo’ mentality with their weight. (See: scapegoat or distraction, above.) The real clincher I’ve found to be true in working with clients who are successful in losing weight and keeping it off is that there is a perceptible shift in how they think about their lives and themselves.

That happened for me – a life changing shift. It became not IF I lose the weight, but WHEN I lose the weight. (Again – “the weight” isn’t actually necessarily the problem here – but it was a tangible and measurable benchmark for me to start with in leading to a whole new lifestyle.)

The difference in thinking “If” versus “when” literally changed the direction of my life.

In my 20’s, I went through many phases in this journey. The first phase was weight-loss, and then it was active maintenance and calorie tracking. Then I shifted to intuitive eating, and started my journey to becoming a health coach. I tried the runner phase (I still run, but it’s not my sole identity), signing up for races, trying to better my distance and pace. I tried a yogi-phase (still love it, but am out of practice), and consistently did hot yoga and vinyasa, wore my mala beads and hippy-style clothes. I tried the body-building phase (which I’m still actively lifting now, but with a different approach), doing meaty meal-prep and steamed broccoli and egg whites…. Then I moved into the vegetarian>vegan phase… and then almost five years ago, I became a mom and had to readjust everything again.

Throughout all these stages, I was constantly looking for my next focus. Weight Loss. Maintenance. Health. Fitness. Motherhood.

So what’s next? I’m already healthy. (check) I’m already pretty fit. (check) I’m already plant-based. (check) I’m an active mom, I work doing the things I love, married to a man I love. (check) I’m literally happier than I’ve ever been before. (I can’t believe how lucky I feel!)

You may be wondering why bother with a “next,” why not just stay right where you are?

Because where I am is organic, ever changing, ever shifting and running through my fingers like an active stream.

It’s not a destination. It’s a journey.

It struck me that the next phase of my journey that feels right is a focus on improving my athleticism.

For years, I’ve gone in phases of being more or less obsessive about exactly the number on the scale (for reference: I’m about 15 pounds heavier than my lowest weight, 10 years ago). But I’m seeing now that in my current life, this number has no place of health or wellness for me. I’ve already established habits that keep me healthy, so my weight is not a reflection of my health. I’m already very active, so it’s not a reflection of my lack of activity. My weight is simply my relationship with gravity.

So it’s time to find a new focus. And I like the idea of being an athlete, growing into the “gains” I can make – the feats I can accomplish in this blessed strong body, versus how many pounds I can force it to shed.

As a person who has never considered herself an athlete before, I’m ready to become one. I will never be an olympian or a professional anything. But I WILL be a badass 30-something mom who can squat and lift and sprint and curl.

And you know what? You can decide to be whomever you want to be, whenever you want to.

It’s never too late to be whomever you want to be.

Join your journey, just as you are.

May 28, 2020May 28, 2020

Starting Over: Part 2

What is a fresh start without a fresh look?

When I started spitballing ideas for how I wanted to reshape and redirect my business offerings as a coach, I contemplated whether I wanted to stick with my brand – She Lives Fit – or abandon completely and rename as well as redesign the image. Back in 2011, I went through a series of possible business names, focused on fitness, wellness, health, alliteration plays with “Whit Wellness,” “Fit Whit” and many more… but I landed on “She Lives Fit” after realizing I wanted to focus on she – not me. Also, I loved the idea of “fit” as much more encompassing than exercise. “Fit” meant living in a way that “meets your purpose” – that “fits” for you. In my coaching, I have always focused on “fitting MORE” healthy, positive things into your life, to naturally make less space for the things that are less “fitful” for you.

Of course, “living fit” can also mean living in a way that is physically active, mindful of your health, and prioritizing your wellness in a way that results in ultimate “fitness.”

So back to relaunching: I decided I didn’t want to part with the name I’ve bonded with and held onto throughout the years. But I did want to refocus the tagline and direction.

She Lives Fit: Plant Powered Coaching.

Fitting healthy food and ethical choices into your family life.

When my original logo was conceptualized, I did it myself with an outdated version of Creative Suite, back in 2011 in a time of different design aesthetics. I was young, fresh in the world of health coaching and wellness, and didn’t really have a full concept of what I would find as my niche. My logo was bright, youthful, bouncy, girly, and incorporated an element of a female form “leaping” into a new life.

Rethinking my approach this time, and reflecting on how my own life has transitioned and evolved over the last decade, I wanted some help from an expert in the design field. So I contacted my brilliantly talented best friend and graphic designer, Katie Sterner, to help me out with the project.

We talked about my vision… incorporating plants, organic movement, growth, transition, maturity and sleek line elements into the concept. She helped flesh out the brand to several options (all beautifully done) and we settled on the one I’ve debuted today.

The emblem is meant to evoke a feeling of forward movement, direction, and organic leaf-like form, with a dawning/horizon abstract element in the circle rising above. The font is classic, clean, mature, and relatable as adults who appreciate form and structure. The tagline, “Plant Powered Coaching” is meant to encompass the direction I take in giving YOU the power to reclaim your health through plants. You get to decide what that looks like. It doesn’t need to be the same for everyone, and it doesn’t need to conform to a set definition of “vegan,” “vegetarian,” “whole-food-plant-based” or any set diet out there.

Let’s determine how to fit plants into your life, in a way that is empowering, enriching, and sustainable.

I hope you love the new look as much as I do! I wanted to share my journey of rebranding and relaunching with you all to give a better view of what I plan to do here, and how my business mantra and passion is evolving.

Are you curious about what I could offer for your life and goals? I hope you’ll reach out. I can chat quickly on the phone for 15 minutes, or we can set a coffee date and get into more detail. Either way, I’m here to listen.

Let’s plant some seeds to move you into your right fit.

In your best health,

Whit

May 20, 2020May 20, 2020

Healthy cashew queso dip

Whitney Werner, Certified Holistic Health Coach, featured on Keloland Living, May 19, 2020

One of the most versatile skills to master in your plant-based cooking is incorporating cashews to your dairy-free sauces. Including cashews in your diet is a great way to get some extra protein, calcium, iron, magnesium, and phosphorous. Cashews are also one of the only food sources high in copper – which is great for supporting elastin and collagen in your muscles and bones.

Cashews have a beautiful silky consistency when blended – mimicking the creamy texture we all know and love from dairy creams and cheeses.

The key in a quick cashew sauce is soaking your cashews! Buy raw cashews (pieces are fine), and place in a bowl of water for a few hours, or overnight. Alternatively: you can quick-boil the cashews for 10 minutes, although this method may destroy some of the nutritional benefit to the raw cashews. Soaking your cashews makes them soft and easier to blend into a silky smooth sauce. They are also more easily digested! Important: Do not try to make cashew sauces with roasted cashews – the flavor does not turn out right! It will have a distinctive roasted-nut taste (trust me, I’ve made this mistake! Ha!).

FUN TIP: If a nut-allergy is a concern, RAW SUNFLOWER SEEDS can be used in many if not all of the same ways! Soak in advance, and use in place of cashews. The flavor is still very similar – but the seeds take a little longer to blend.

In this recipe, feel free to play around with spices to your particular liking and preference. I rarely measure exactly when I throw together a sauce or queso. Use it as a springboard to get creative!

¾ cup raw cashews, soaked several hours or overnight

1 ½ cups broth (or unsweetened plant-milk would work)

4 T. nutritional yeast

2 cloves of garlic

1 T. tomato paste

½ tsp red pepper flakes (to taste, add more for spicier!)

½-1 tsp pink salt (to taste, I prefer 1 tsp)

1 T. tapioca flour or cornstarch (add more to yield a thicker, stickier gooey cheese, or omit for thinner consistency)

Hot sauce, optional – to taste

2 T. to ½ cup of salsa (to your taste preference)

Blend all ingredients except the salsa in a high speed blender until smooth and no grit remains. (It may take a few minutes if using a food processor or not a high speed blender.) It will be watery/thin. Transfer to a small spot and heat on medium, stirring constantly. As the mixture thickens, add salsa to taste (I use about ¼ cup). Cheese will thicken very quickly, so do not leave unattended. Adjust spices to your preference, and remove from heat. Serve with tacos, nachos, quesadillas, or just as a dip for veggies or tortilla chips!

Interested in learning more about cooking with cashews? Check out my coaching offerings and individual cooking lessons, where I have a three-part series on making several varieties of cashew sauces and cheeses!

Did you try this recipe? Let me know what you think by dropping a comment below. Happy healthy eating and living, my friends!