Snack vs. Treat: A Battle for Your Taste Buds (and Sanity) 🍒

Let’s set the scene: It’s 3 p.m., your stomach’s growling like a feral cat, and you’re on the hunt for sustenance. You open the pantry, and there they are—snacks and treats, staring at you like contestants on The Bachelor, begging for your attention. But how do you choose? What’s the difference between the two? And, more importantly, why do treats always look so much better than snacks?

Snacks: The Practical Sidekick

A snack is your dependable BFF—the one who reminds you to drink water and sends you workout memes. Snacks are functional. They’re the fuel your body needs to keep going, bridging the gap between meals so you don’t morph into a hangry monster.

Think almonds, carrots, or greek yogurt. Snacks are there to stabilize your blood sugar, keep your metabolism humming, and give you enough energy to pretend you’re paying attention during the last Zoom call of the day.

But let’s be honest: snacks aren’t flashy. No one’s fantasizing about a plain rice cake at midnight. Snacks are the Honda Civics of food—reliable, efficient, and occasionally boring.

Treats: The Flirty Rebel

Now, treats? Oh, treats are the bad boy in a leather jacket. Treats don’t care about your goals or your meal plan. They’re here for a good time, not a long time.

Chocolate chip cookies, ice cream, that one-off slice of cheesecake you “accidentally” ordered—treats are pure indulgence. They’re not about fueling your body; they’re about feeding your soul. Treats whisper, “You deserve this,” even when you know you’re just stress-eating because Karen sent another passive-aggressive email.

Unlike snacks, treats don’t play by the rules. They’re unapologetic in their decadence, which is why they’re so tempting. They’re the ex you know is bad for you but still stalk on Instagram.

The Great Divide

So, how do you tell a snack from a treat?

Purpose: snacks serve a function, treats serve a vibe

Nutritional Value: snacks are balanced (think protein, fiber, healthy fats). Treats are…fun (think sugar, frosting, and doughnuts).

Timing: snacks are the everyday hero. Treats are the special guest star.

For example, an apple with peanut butter? Snack. A caramel apple covered in crushed Oreos? Treat.

Can a Food Be Both?

Ah, the plot twist! Some foods straddle the line between snack and treat, like popcorn. Plain popcorn? Snack. Popcorn drizzled with chocolate and dusted with sea salt? Treat. It’s a slippery slope, my friend.

The key is intention. Are you eating to fuel your day or to celebrate surviving it? Both are valid—you just need to know which lane you’re in.

Snack Smart, Treat Wisely

The beauty of life is that there’s room for both snacks and treats. Snacks keep you grounded, and treats remind you to live a little. It’s all about balance. Enjoy your snacks when you need a pick-me-up, and savor your treats guilt-free when the moment calls for it.

So next time you’re staring into your pantry abyss, ask yourself: “Am I here for sustenance or celebration?” Because whether you choose a snack or a treat, one thing’s for sure—you’re going to crush it either way.

Discovering Your Why: Staying Anchored in a Sea of Chaos 🤯

In a world buzzing with distractions and opinions, staying aligned with your goals can feel like swimming upstream. This is where your “why” comes into play. Your “why” is your core reason for pursuing a goal, making a change, or living a certain way. It’s the anchor that keeps you grounded, even when life feels array and others try to sway you.

What is Your “Why”?

Your “why” goes beyond surface-level motivations like earning more money or achieving a specific milestone. It’s rooted in your values, passions, and purpose. Maybe your “why” is to create a healthier life for your family, inspire others through your work, or simply experience a deep sense of fulfillment.

Whatever it is, your “why” should make you feel something. It’s what drives you to take action, even on the days you don’t feel like it.

Why Your “Why” Matters

When you’re clear about your “why,” it serves as a compass in moments of doubt or when challenges arise. It helps you stay grounded when life feels overwhelming and keeps you focused when others’ opinions or expectations threaten to pull you off course.

Protecting Your “Why” from Outside Influence

The truth is, not everyone will understand your “why,” and that’s okay. It’s personal to you, and it doesn’t need validation from anyone else.

• Trust Yourself: Your “why” comes from your inner voice, not someone else’s agenda. Trust that you know what’s best for your journey.

• Set Boundaries: Limit conversations with people who consistently doubt or question your goals. Surround yourself with those who uplift and support you.

• Tune Out the Noise: Everyone has an opinion, but not all opinions matter. Focus on advice that aligns with your values and ignore the rest.

How to Stay Connected to Your “Why” Daily

1. Create Visual Reminders

Place a visual representation of your “why” in spaces you frequent. This could be a photo, a quote, or a vision board. Seeing it every day reinforces your commitment.

2. Start Your Day with Intention

Dedicate a few minutes each morning to reflect on your “why.” Journaling, meditating, or reciting affirmations can help anchor your mindset before the chaos of the day begins.

3. Celebrate Small Wins

Remind yourself that progress is progress, no matter how small. Each step forward is a reflection of your dedication to your “why.”

4. Reconnect When You Feel Lost

Life will undoubtedly throw curveballs, and your path may feel unclear at times. During these moments, revisit your “why.” Ask yourself:

• What inspired me to begin this journey?

• How will staying the course impact my life and others around me?

5. Surround Yourself with Support

Share your “why” with trusted friends, mentors, or a community. They can offer encouragement and hold you accountable when your motivation wavers.

6. Don’t Let Others Sway You

Remember, your “why” is yours alone. When others question or challenge it, remind yourself:

• Their opinions are a reflection of their own perspectives, not your truth.

• Your “why” doesn’t need to be justified to anyone but you.

Stay steadfast and confident in your purpose, knowing it’s what drives your journey forward.

My Why: An Example

As a personal trainer and life coach, my “why” is helping others rediscover their confidence, embrace intentional living, and create healthier, more fulfilling lives. When my days feel overwhelming or when others don’t see the value in my work, I remind myself that every client I help is one step closer to their transformation. That thought reignites my passion and keeps me moving forward.

Your Turn

Take a moment to reflect on your “why.” Write it down, visualize it, and embody it in your daily actions. Don’t let external opinions or doubts distract you. When life feels scattered, let your “why” guide you back to your purpose.

Remember, your “why” isn’t just the reason you started; it’s the reason you’ll keep going, no matter what.

Side Hustle: Why Lateral Movements Deserve a Spot in Your Workout 👯‍♀️

When it comes to fitness, most people are stuck in a one-way relationship. It’s all about moving forward: running, cycling, lunging, squatting. Straight lines, straight movements. But here’s the thing—life doesn’t just happen in one direction, and your workouts shouldn’t either.

Enter lateral movements, the unsung heroes of exercise. They’re the sidesteps, shuffles, and hip wiggles that keep you functional, balanced, and injury-free. Let’s break down why moving sideways isn’t just for awkward dance moves at weddings—it’s actually the glow-up your workout routine needs.

The Problem with One-Way Fitness

Picture this: you’ve spent months crushing your forward-focused workouts. Your quads are on point, your hamstrings are humming, and your cardio game is fire. Then one day, you step sideways to grab your phone off the couch, and—pop! Hello, knee pain.

Here’s the deal: life is messy and unpredictable. You twist, turn, and sidestep all day without even realizing it. By ignoring lateral movements, you’re basically training to be good at running in a straight line—great if you’re a robot, not so much if you’re a human trying to avoid tripping over your dog.

Why Lateral Movements Are the MVP

1. They Keep You Functional AF

Lateral exercises strengthen your hips, glutes, and stabilizers—muscles that don’t get enough love from forward-focused workouts. These muscles are your body’s shock absorbers, protecting your knees and lower back when you step off a curb or dodge that rogue grocery cart in the parking lot.

2. They Prevent Injuries

Most injuries happen in unexpected, sideways motions—think ankle rolls or knee tweaks. Training laterally helps prepare your body for these moments, so you’re less likely to end up sidelined by something ridiculous, like turning too quickly to grab your coffee.

3. They Boost Athletic Performance

Want to cut like a pro on the basketball court or fake out your friends in a game of pickleball? Lateral training improves agility, coordination, and overall badassery in sports and life.

4. They Improve Balance

Your balance isn’t just about standing on one leg; it’s about how well you control movement in all directions. Lateral exercises train your body to stay stable and graceful, even when the world (or your toddler) throws you a curveball.

Lateral Moves You Need in Your Life

Not sure where to start? Try these boss-level lateral exercises to spice up your routine:

• Side Lunges: Strengthen your glutes, quads, and adductors while pretending you’re avoiding puddles on the sidewalk.

• Lateral Band Walks: Strap on a resistance band, shuffle side to side, and feel your hips burn in the best way possible.

• Cossack Squats: A deep side lunge variation that will humble you—and your mobility.

• Skater Jumps: Channel your inner speed skater and hop side to side for cardio and coordination.

• Lateral Step-Ups: Step sideways onto a bench or platform to fire up your glutes and test your balance.

The Sideways Revolution

Adding lateral movements to your workouts isn’t just about avoiding injury or looking good at your next intramural game. It’s about training your body to handle life. Whether you’re chasing after kids, navigating crowded subway platforms, or dodging that one coworker who never stops talking, lateral training has your back (and your sides).

So, stop thinking of your workouts as a straight-line journey and start embracing the sideways hustle. Because life isn’t a treadmill—it’s a dance floor, and the best moves always happen in unexpected directions.

Link to my at-home or gym programs incorporating the movements to keep the unexpected at bay.

Coconut Oil: The Magic Potion I Use for Literally Everything (Yes, EVERYTHING) 🥥

Let’s talk about coconut oil, the one little jar of magic that has completely taken over my life. Seriously, I use it for everything. Hair, skin, cooking – you name it, coconut oil can handle it. It’s my secret weapon in the kitchen and my go-to for beauty routines, and let me tell you, it never disappoints.

First things first, if you’re diving into the world of coconut oil, make sure you’re buying the good stuff – unrefined, organic coconut oil. This is the pure form, full of nutrients and free from anything extra. Trust me, it’s worth it.

So, why the obsession? Let’s start with hair. Coconut oil is like a hug for your hair, giving it shine, softness, and serious hydration. I do a deep-conditioning mask once a week – leave it in for 20 minutes followed by my normal hair washing routine. Goodbye frizz, hello smooth, shiny hair.

Then, there’s skin. Coconut oil is an amazing moisturizer, especially for those extra-dry spots. It’s all-natural, so you’re skipping the chemicals, and it leaves your skin soft and glowing.

P.S.: Real talk, though – coconut oil is comedogenic, meaning it can clog pores, so I skip using it on my face. But for arms, stomach, and legs? Absolutely! Smooth, silky skin without the worry. Plus, it smells like a mini tropical vacation, which I’m totally here for.

And let’s not forget cooking! Coconut oil adds this delicious hint of sweetness and richness to whatever you’re making. I do not use much because a little goes a LONG way but a dab for frying up eggs, sautéing veggies or even in baking when I want to switch things up. It’s loaded with healthy fats and can handle the heat (high burning point)– plus, it gives everything this lovely, subtle flavor that just takes your meals up a notch.

Honestly, the uses are endless, and I love knowing I have this one product that can do so much. Coconut oil is my go-to for beauty, self-care, and cooking because it’s natural, simple, and effective. If you haven’t joined the coconut oil fan club yet, what are you waiting for? Grab a jar (unrefined, of course), and let the magic begin!

A staple in my beauty routine that uses the power of coconut oil. No burning or sensitivity when whitening.

Gurunanda Teeth Whitening Strips

Mouth Taping: The Art of Looking Ridiculous While Breathing Like a Pro 🤐

It’s late at night, the world is quiet, and I’m getting ready for bed. The lights are dim, my skincare is glowing (thank you to my personal esthetician AKA the best sister a gal could ask for!), and then… I pull out the tape. Not the kind for wrapping presents or fixing broken glasses—no, this tape has a higher calling. MOUTH. TAPE.

Yes, you read that right. I tape my mouth shut before bed. Go ahead, laugh. It’s funny… until you’re addicted.

My mom was visiting at the beginning of the year when she was met with what looked like something out of a low-budget horror film. I carefully applied a strip of tape across my lips and walked to my room, ready to knock out. I climbed into bed and when my poor mother turned over to say goodnight to her precious daughter, she was face to face with Hannibal Lecter. She gasps! (of course). “What the heck are you doing?! I can’t sleep next to you like that! What if you stop breathing?” Literally would have pulled out a baby monitor if there was one… I waved her off to stop making me laugh, silently reminding myself that this was for my health and not a prank to see how many people I could freak out before sunrise.

Here’s the deal: mouth taping forces you to breathe through your nose while you sleep. And nose breathing? It’s like the VIP lounge of the respiratory world. It filters, warms, and humidifies the air you breathe. Plus, it can reduce snoring, improve sleep quality, and help you wake up feeling less like you were run over by a truck. I knew going to sleep like a B-movie villain would make me not just survive, but thrive.

I wake up with a mouth that isn’t dry enough to double as sandpaper and a surprising amount of energy. My sinuses feel clearer, my brain feels sharper, and I don’t have that “ugh, why do I exist?” grogginess that can accompany the mornings. Sure, I still looked ridiculous, but I get that “slept like a baby” sleep..

Yes, it’s weird. Yes, you’ll feel silly at first. And yes, you’ll terrify anyone who catches you in the act. But the benefits? Totally worth it. Clearer breathing, better sleep, and the smug satisfaction of knowing you’re part of the low budget horror film club for health.

There are MANY different types of tape sold, even some made specifically for mouth taping. Some with a breathing hole to give you ease whilst sleeping. I personally use regular ole 3M strong-hold silicone tape since I have sensitive skin. It’s all in your preference!

The Deadlift Diaries: How Picking Stuff Up and Putting It Down Can Change Your Life 🍑

Once upon a time in a crowded gym, there was a lone barbell resting on the floor, minding its own business. It wasn’t shiny like the dumbbells or glamorous like the squat rack. No, this barbell was a minimalist. A no-nonsense, straight-to-the-point kind of tool. And yet, it was the king of all lifts, the unsung hero of gains: the deadlift.

Now, here’s the thing about deadlifts—they’re not for show-offs. No one ever said, “Wow, look at the way they deadlift. So elegant!” Nope. The deadlift is gritty, raw, and unapologetically honest. It’s the gym equivalent of showing up to a first date in sweatpants and still making a killer impression.

Chapter 1: The Back Story (Pun Intended)

Why is the deadlift so important? Because life doesn’t care about your leg press max or your cable fly form. Life is all about picking things up—heavy boxes, toddlers throwing tantrums, or your dignity after tripping on the sidewalk. The deadlift trains you for this. It’s the OG functional exercise, teaching your body how to safely lift something from the ground without herniating a disc or pulling a hamstring.

Oh, and it’s a full-body workout disguised as one simple movement. Your hamstrings, glutes, core, back, traps, and grip strength all get in on the action. It’s like the Avengers of exercises—all the superheroes assembling for one epic battle against weakness.

Chapter 2: The Drama of the Lift

The deadlift isn’t just physical; it’s emotional. You approach the barbell, and for a split second, it stares back at you. Your brain whispers, “Are you sure about this?” You set your stance, grip the bar, and take a deep breath. That moment? That’s where you face every ounce of doubt and insecurity you’ve ever had.

Then, you pull. The bar leaves the floor, your body screams, and for a second, you think you might actually die. But you don’t. You lock out at the top, shoulders back, chest proud, and suddenly you’re alive. It’s like being reborn—except now you’re sweaty and possibly swearing.

Chapter 3: Deadlift Romance: Why You’ll Fall in Love

Deadlifts don’t play favorites. They don’t care about your age, gender, or whether you’ve ever touched a barbell before. What they do care about is effort. Start light, focus on form, and the deadlift will reward you with a stronger body, better posture, and the ability to carry all the groceries in one trip.

Plus, there’s something undeniably sexy about a strong posterior chain. The glutes, the hamstrings, the back—deadlifts sculpt them all. If squats are the Beyoncé of lifts, deadlifts are Rihanna: edgy, powerful, and just a little intimidating.

Chapter 4: Happily Ever After

So, why should the deadlift be part of your story? Because it’s not just an exercise; it’s a metaphor for life. It’s about picking yourself up when you’re down, holding on tight, and standing tall no matter what’s weighing you down.

And the best part? Every time you set that barbell back down, you’re a little stronger than the last.

So, next time you’re in the gym, don’t overlook the barbell on the floor. Approach it with confidence, lift with purpose, and let the deadlift remind you that you can handle anything life throws your way.

The end—or rather, the beginning of a stronger, more resilient you.

Schedule a free consultation for that happily ever after!

Fat Loss Made Simple: Protein and a Calorie Deficit 🍽️

When it comes to fat loss, there’s a lot of noise out there—fad diets, magic pills, and overly complicated workout routines. But the truth? It’s not as complex as it’s made out to be. Fat loss comes down to a simple equation: burn more calories than you consume. This is called a calorie deficit. Pair that with eating enough protein, and you’ve got a recipe for sustainable fat loss that doesn’t require giving up your favorite foods or spending hours in the gym.

A calorie deficit means you’re eating fewer calories than your body needs to maintain its current weight. Think of your body like a bank account. If you consistently spend more energy (calories) than you deposit, your body will dip into its energy savings—your fat stores—to make up the difference. That’s how fat loss happens.

Now, this is where protein steps in as your best friend. Protein is a macronutrient that does more than just help build muscle. It also keeps you feeling full and satisfied, which can help you avoid overeating. Bonus…high fiber will help that full feeling stabilize for a longer period of time. Plus, your body burns more calories digesting protein compared to carbs and fats. It’s like giving your metabolism a little boost just by eating.

You don’t have to go overboard, either. Start by including a good source of protein in every meal, like chicken, fish, eggs, beans, or even protein shakes. This not only supports fat loss but also helps preserve your muscle mass while you’re in a calorie deficit, giving your body a leaner, more toned appearance as you lose fat.

And here’s the best part—you don’t have to cut out your favorite foods to create a calorie deficit. Focus on balance. Eat a mix of nutrient-dense foods like vegetables, lean proteins, and whole grains, but allow room for treats here and there. It’s all about creating habits that you can stick to for the long haul, not just a few weeks. According to the 80/20 rule, 80% of my meals fuel my body, and the other 20% fuel my soul—because sometimes, kale just can’t do what chocolate does.

Consistency is key. Stick to your calorie deficit, prioritize protein, and stay active in ways you enjoy. It might not sound flashy, but simple strategies like these are the ones that actually work. Fat loss isn’t about being perfect—it’s about being consistent.

Serious Note! A caloric deficit is sustainable at this rate….BUT you must keep an eye on your metabolism. A slight decrease is to be expected as your body adapts but should not be a significant decrease.

Link to my 12-week fat loss program and smart scale to give you all the tools you need for success!

Galentine’s Day: Forget the Lame Date, Let’s Celebrate the Queens We Are! 💕

Valentine’s Day doesn’t have to be a cringe-fest of teddy bears, limp roses, and dates you secretly want to bail on. This year, we’re flipping the script and making it all about YOU. Whether you’re flying solo or hanging out with friends, this day is about indulging in what makes you happy—with zero apologies.

Let’s dive into the blueprint for the best Galentine’s Day yet, whether you’re a lone wolf or rolling deep with your crew:

Solo: Because You’re the Main Character

1. Breakfast in Bed—Starring YOU

Why wait for someone else to bring you pancakes when you can whip up a spread fit for royalty? Think waffles, whipped cream, and a mocktail (or mimosa, whichever you prefer). Bonus points for eating in bed while wearing a silk robe and watching whatever your heart desires.

2. Spoil Yourself Rotten

Go big or go home, babe. That fancy perfume you’ve been eyeing? Add to cart. A ridiculously indulgent spa day? Book it. Channel your inner Oprah: You get a treat! You get a treat! YOU get a treat!

3. Recreate Your Favorite Rom-Com Moments

Who says you need a partner to live out your “main character energy” dreams? Cue up The Holiday, Legally Blonde, or Clueless and steal their best moments. Dance around in your living room, deliver a dramatic speech to your dog, or just vibe with a face mask on.

4. Romantic Dinner for One, Please

Cook your favorite meal, order that sushi platter meant for two, or treat yourself to that new vibey restaurant. Light candles, pour wine, and toast to your fabulous self. Who needs awkward date small talk when you’ve got Netflix?

5. Journal, Dream, and Manifest

Use this day to reconnect with yourself. Write a love letter to future you, plan your next adventure, or jot down everything that makes you awesome. Self-love is the ultimate flex.

With Friends: Because Squad Goals Never Go Out of Style

1. Friendship Brunch Bash

Gather your crew and serve up the ultimate brunch spread. Bonus: Assign everyone a dish to make it potluck-style. Champagne and laughter are non-negotiable.

2. DIY Galentine’s Spa Night

Face masks, mani-pedis, and a “build-your-own-cocktail/mocktail” bar. Add in some cheesy rom-coms, and you’ve got a night to remember. Plus, no one’s hogging the bathroom mirror.

3. Epic Game Night or Karaoke Showdown

Break out the board games or set up a karaoke machine and sing your hearts out to every Taylor Swift breakup anthem. The louder and sillier, the better.

4. Friendship Gift Exchange

Think Secret Santa, but with heart-shaped goodies. Everyone brings a gift (think candles, chocolates, or gag gifts), and you draw names to spread the love.

Whether you’re spending Valentine’s Day solo or surrounded by your ride-or-dies, the key is to make it about love—the kind you don’t need someone else to validate. Celebrate yourself, your friendships, and all the amazing things you bring to the table (even if that table is just covered in snacks).

Because at the end of the day, you’re the real baddie.

Self-Defense 101: Because You’re the Main Character and Nobody’s Taking You Out 🦹🏻

Let’s get one thing straight: you are the boss of your own story. And like any badass main character, you need to be ready for plot twists. Enter self-defense—the ultimate life skill that says, “Not today.”

Sure, we hope you’ll never need to channel your inner Hulk, but life isn’t always polite. So, let’s talk about how to protect yourself like the boss you are—with a little flair, a lot of confidence, and maybe some sass along the way.

What Self-Defense Is (and Isn’t)

First off, self-defense isn’t about turning into a martial arts master overnight. This isn’t a Bruce Lee movie, and no one’s expecting you to break boards with your forehead.

Self-defense is about:

• Knowing how to stay safe in tricky situations.

• Learning a few simple techniques that can get you out of danger.

• Building the confidence to walk through life like you own the place.

And honestly, it’s not just about kicking someone’s butt—it’s about avoiding the fight altogether when you can. Because the best fight? The one that never happens.

The Golden Rules of Boss-Level Self-Defense

1. Stay Aware:

Your phone is not more important than your surroundings. Seriously, put it down for two seconds. Look up, scan your environment, and trust your gut. If something feels off, it probably is.

2. Use Your Voice:

Think of your voice as your first weapon. A loud, firm “Back off!” can be enough to deter someone. Plus, yelling draws attention, and attackers? They hate attention.

3. Set Boundaries Like a Pro:

Physical and emotional boundaries are your bread and butter. If someone invades your space or makes you uncomfortable, don’t hesitate to shut it down. A sharp “No” or a raised hand says, “I’m not the one, pal.”

4. Learn Basic Moves:

You don’t need to know every move in the book, but a few basics can go a long way:

• The Palm Strike: Aim for the nose. It’s simple, effective, and will definitely ruin someone’s day.

• The Knee to the Groin: Classic for a reason. Enough said.

• Escape from a Wrist Grab: Twist your wrist toward the attacker’s thumb and pull away. Easy-peasy.

5. Use Everyday Tools:

Your bag, keys, or even a travel mug can double as weapons if needed. Bonus points if your travel mug is filled with hot coffee—because that’s a surprise nobody wants.

Why Self-Defense Is More Than Just Physical

Here’s the tea: self-defense isn’t just about fighting—it’s about empowerment. It’s about walking into a room with your head high, your shoulders back, and the confidence that says, “Try me, I dare you.”

Self-defense training helps you:

• Build Confidence: When you know you can handle yourself, you naturally radiate power.

• Stay Calm Under Pressure: Practice helps you think clearly in tense situations.

• Claim Your Space: You have every right to feel safe, wherever you are.

How to Get Started

Want to level up your self-defense game? Here’s how:

1. Take a Class: Find a self-defense workshop or martial arts class near you. (Bonus: it’s a killer workout.)

2. Practice Regularly: Like any skill, self-defense gets better with practice. Grab a friend and role-play scenarios—you’ll both feel more prepared.

3. Keep It Simple: Focus on mastering a few key moves. No need to overwhelm yourself with fancy techniques.

Final Thoughts: Stay Ready, Stay Bossy

Self-defense isn’t about fear—it’s about power. It’s about owning your space, trusting your instincts, and knowing that you can handle whatever life throws your way.

So, go ahead. Channel your inner action hero…perhaps one of the Powerpuff Girls. Practice those palm strikes, and walk through life like the unstoppable force you are. Because you’re the main character, and in your story, you always come out on top.

Sidenote…every state has their own laws on what personal weapon is considered legal to carry. Please research what is possible for you to carry.

What is legal in every state? Birdie. It is a keychain used for a first line of defense to deter an attacker. It is a piercing loud sound when top is pulled to activate. We must protect ourself (1 in 3 women are assaulted within their lifetime). Bonus…it is TSA approved.

Chia Seeds: Tiny Titans of Nutrition 🌱

Let’s talk about chia seeds, the overachievers of the pantry world. These tiny black and white specks might look like bird food, but don’t be fooled—they’re here to supercharge your health, and maybe even your breakfast game.

Why Chia Seeds Deserve Your Respect

First of all, chia seeds are like the MacGyver of superfoods. Need more fiber in your diet? Chia’s got your back. Want to impress your friends with your omega-3 knowledge? Chia’s practically swimming in it (metaphorically, of course). Looking to bulk up a smoothie or turn almond milk into pudding? Chia seeds are ready to transform into gooey magic at the drop of a hat.

These seeds were even a staple food for Aztec warriors. If they’re good enough for warriors, they’re good enough for your yogurt parfait.

The Nutrition Rundown

Chia seeds are a powerhouse packed with:

Fiber: Keeps your digestion happy and your snack cravings at bay. (Goodbye, croissant detour!)

1. Omega-3 Fatty Acids: These little gus are heart-healthy brain boosters. Our diet tends to lack the way better of the two omegas.

2. Protein: A perfect plant-based to keep you feeling full.

3. Micronutrients Galore: calcium, magnesium, and antioxidants— basically, they”ve got more bling than granny’s jewelry collection.

Ways to Love Your Chia Seeds

1. Chia Pudding: mix them with your favorite milk (coconut milk has me drooling while typing), a touch of sweetener (maple syrup, stevia) and let them soak overnight. Wake up to creamy, dessert-for-breakfast (topped with your favorite fruit)!

2. Smoothie Booster: Throw a spooful into your blender for a nutrient boost.

3. Egg Substitute: Mix 1 tablespoon of chia seeds with 2.5 tablespoons of water, and voila— you’ve got a vegan egg for baking.

4. Sprinkle on Everything: oatmeal, salads, yogurt—chia doesn’t discriminate.

The Verdict

Chia seeds are the MVP of the kitchen— small but mighty, versatile and packed with health benefits. Whether you’re looking to boost your energy, improve your digestion, or just to feel smug about your breakfast choices, chia seeds got your back, Not your teeth though, make sure you check that out after a chia seed filled smoothie.

So, next time you’re shopping at Trader Joe’s and you see that little yellow bag waving at you saying “pick me! pick me!”, I suggest you give these tiny baddies a chance.

Here’s my chia seed pudding recipe! This is for a single serving. To meal prep, I set out 4 of my snack size containers to make enough of this recipe for 4 days. Great for a pre-workout, a long run or just a mid-afternoon pick-me-up (instead of that 2nd or 3rd cup of coffee)!

• 1/4 can of coconut milk (I use whole fat but there are reduced fat options)

• 2 tbsp chia seeds

• 1 tbsp maple syrup or honey

• 1/2 cup strawberries (or any fruit you would like)

• 1 tsp vanilla extract

• sprinkle of stevia (for a little extra sweetness if you would like!)

Set in fridge overnight and wake up to a chef’s kiss snack.

Link to the perfect snack size tupperware for chia seed pudding. Loveeeee these.