Nutriton Coaching · Wellness Coaching

Small But Mighty Chia Seeds


When you hear Chia, you may recall the Chia Pet jingle from infomercials years ago, and funnily enough, this is actually the very same seed used to make the funky sprouted home décor. I’m here to fill you in on how these little seeds are even better when you eat them.

So what’s so great about Chia seeds?

First of all, they contain all nine amino acids our body needs, making them a complete protein source. If that wasn’t enough, they are also jam packed with fiber. Incorporating foods high in fiber into your daily meals can help to lower cholesterol levels, as well as aiding in the regulation of blood sugar to help provide sustained energy throughout the day. Chia’s high fiber content will also keep you feeling full because it takes the body longer to break down.

If you are still hesitant about trying these wonderful seeds, consider starting small. Just one ounce (a little under 2 tablespoons) of Chia seeds packs 11 grams of fiber, over 4 grams of protein per serving, and over fifteen percent of the daily recommendation for calcium, iron, and magnesium. That’s a lot of goodness packed into one tiny seed!

These little seeds are quite versatile and can be incorporated into sweet and savory dishes.

You can use them to add a nice crunch to a salad, over yogurt, cereal, desserts and whatever else you would like to add a little crunch to. If crunchy isn’t your thing I have some good news for you too.

A unique quality of Chia seeds is their ability to absorb up to nine times their weight in liquid. They take on a gelatinous quality that allows them to act as a thickener in a variety of foods like jams, smoothies, and popsicles. Chia is also the star of many faux ‘pudding’ recipes gaining popularity, in which a choice of milk (coconut, almond, etc), sweetener, and toppings are combined with Chia. The seeds absorb the liquid and become a healthier alternative to desserts and breakfast parfaits while maintaining the thick satisfying texture.

Below I have included a few simple recipes for Strawberry Chia Jam, a basic Chia ‘Pudding’, and a perfect Summer Popsicle where a small amount of Chia is used to thicken and improve texture. All these recipes are open to customization based on your tastes, more or less sweetener, using seasonal toppings, fruits, nuts, seeds, or even cocoa powder are all possible ways to make these recipes your own. Have fun with these little seeds!

Sunshine Ice Pops


  • ½ C Orange Juice
  • ½ C Coconut Milk
  • 1 C Mango
  • 2 tsp Chia Seeds


  • Blend all ingredients. Let sit 15 minutes to thicken. Freeze.

Strawberry Chia Jam


  • 1 C Strawberries
  • 2 Tbs Applesauce
  • 2 Tbs Chia Seeds


  • Blend all ingredients. Chill at least 1 ½ hours. Enjoy.

Chia Pudding

Makes 4 servings


  • 2 C Coconut Milk
  • ½ C Chia Seeds
  • ½ tsp Vanilla Extract
  • ¼ C (or less) maple syrup (or sweetener)
  • ¼ tsp cinnamon (optional)


  • If you do not wish to keep the seeds whole, blend the entire mixture, and then chill for a few hours or overnight. If you wish to leave the seeds whole you can blend all other ingredients and then add the seeds and mix to combine.
Addiction · Blog · Inspiration · Nutriton Coaching · Recovery Coaching · Relationship Coaching · Wellness Coaching

Letting Go

We cannot move onto greater things when we continue to hold on to what no longer serves us.

People, possessions, behaviors, beliefs, attachments, ideas… All the things that once served an important purpose in our lives become the very things that hold us back when we refuse to let them go.

There cannot be a new beginning without an end. When we let go completely, we open ourselves up to infinite possibilities.

Addiction · Nutriton Coaching · Recovery Coaching · Wellness Coaching

Fitness Coaching

Let’s be honest here… being ripped is kind of badass, it feels amazing, and it is a massive boost to one’s confidence. I know, I’ve been slightly ripped before.


However, it is a lifestyle that not everyone participates in so unless you surround yourself with like-minded humans leading parallel lifestyles, your newfound badassness will likely fall by the wayside. Not everyone can stick to their guns for the sake of their guns and unless you are genetically blessed, you need to completely change your life in order to sustain a ripped physique.


First and foremost it is imperative to clarify the following; “Fit” is not an adjective—”Fit” is a verb

fitness power man person

How you look is not an indication of how fit you are and how “fit” you are is pretty subjective.

It’s highly unlikely that a 300lb Strongman would be able to run a 5-minute mile, nor will a 160lb Ironman be able to pull a 900lb deadlift. Both of said athletes eat in very different ways—neither of which are conducive to weight-loss or translate as “healthy” for most normal(ish) folk. They eat to fuel their bodies in order to perform better at very specific sports. blur bicycle speed bicyclist

If your life looks more like desk surfing, baby (or fur-baby) chasing, and domestic duties, you likely don’t have a need to train or eat the way most athletes do.

What most people need is much more simple (not to be confused with easy) and way less sexy than what we are accustomed to seeing on YouTube, TV, blog posts, Facebook, Instagram, and a million other force-fed advertisements. When you shift your focus from flashy, badass and “sexy” to health, wellness, self-preservation, and balance, you arrive at something way more sustainable and realistic. Self-preservation is a different kind of badass—it’s less about aesthetics and ego and more about being humble, happy and healthy.

CLICK HERE If you are ready to learn more about effective, efficient, realistic, and sustainable ways to get healthy and fit!

Addiction · Nutriton Coaching · Recovery Coaching · Wellness Coaching

You Need a Life Coach for Weight Loss

You have tried it all! You’ve done every imaginable diet and program known to man. South Beach, Atkins, Vegan, Paleo, Gluten-Free, Dairy-Free, Low-Carb, High-Fat, Low-Fat, Intermittent Fasting, (insert fad diet of your choice) and you still have not achieved sustained weight loss. This is why you NEED a Life Coach to achieve Sustained Weight Loss!

blue tape measuring on clear glass square weighing scale

You’ve done challenges, joined groups, went to meetings, met with a registered dietician and nutritionist, read every blog-post,  and listen to podcasts galore. After making many concerted efforts, reality sets in. Even the successful efforts were short-lived.  Slowly old habits crept back in and you return to the same patterns and same routines (or lack thereof). To make matters worse, in addition to gaining back every ounce you lost, you also gain a few bonus pounds. That is exactly why you NEED a Life Coach to help you on your weight loss journey!

If weight loss were about knowledge and simply knowing what “the right food” or “the right way to eat” is, there would be no struggle.

If I were to write a book about nutrition and weight loss it wouldn’t even fill one page and it would not sell because it isn’t complicated enough.

Weight loss is as simple as this;

  • Don’t eat anything that doesn’t rot.

  • Only eat when you are physically hungry.

  • Stop eating when you are no longer physically hungry.

You NEED a Life Coach for Weight Loss
BOOM!  [drops mike]
I have graced you with my pearls of wisdom, so in theory, you should nail your goal of sustained weight loss! Unfortunately, knowledge is only a small part of this process.

Simple is NOT to be confused with “Easy”!

Have you ever wondered why we relentlessly seek solutions to this issue when the solution is so simple? We do this because we don’t like the real answer! We want it to be repackaged with a glimmer of hope that we can eat what we want, when we want and magically attain the results we are seeking whilst doing so.

When said results don’t appear the way we hope or expect them to or on our timeline, we get discouraged, annoyed and things start to unravel.

Another phenomenon to contend with is what I call the “skinny high”.

The skinny high is intoxicating and addictive. However, just like any other drug, once the high wears off you crash. HARD. If you have ever been drunk on compliments, and positive attention for dramatic body transformation, you know this phenomenon all too well.


Everything is peachy while basking in the limelight, doused in confidence and clothed in a svelte new wardrobe. Sadly, this streak of awesome is short lived. When the comments diminish, and you realize this transformation didn’t change your failing marriage or warrant the promotion you hoped for, cupcakes and pizza begin to call your name.

Welcome to the rollercoaster ride of fluctuating bodyweight. Oprah is one of many VIP passengers on this tumultuous ride.

The root cause of our struggles with food is tedious, monotonous and far from sexy. Sustained weight loss is about support, accountability, patience, and willingness to be uncomfortable.

This is why you NEED a Life Coach for Weight Loss!

pexels-photo-749064 If you are ready to exit that roller coaster CLICK HERE for weight loss coaching![/caption]