Cassey Ho's Blog, page 35

Shein stole my design so I’m spilling all the tea and it’s PIPING HOT.

Well. It finally happened.

They stole my design.

SHEIN STOLE MY DESIGN.

I wish I could say “I can’t believe it!!!” but actually, I can. I’ve seen numerous videos and articles written about Shein straight up robbing independent designer’s designs, but guess what? As much as the comments may show sympathy and anger, it’s the dollar that speaks the loudest in the end.

Shein is now worth over $100 BILLION, which to give you some perspective, is more than Zara and H&M COMBINED.

Yes, I am angry that Shein stole my design (numb actually), but I am 100 billion times angrier that a business that runs on robbery is being supported and rewarded like this. What confuses me is that Gen Z, the generation that comes off as very ethically conscious, sustainability-focused, and authenticity oriented, is also the group that is fueling this monster’s rise. Women under 25 is the target demographic of Shein…and also happens to be part of my audience’s demographic as well.

There’s so much I have to say on this topic, but let’s start with the design theft.

Last night I was relaxing on the couch with Sam after dinner, and then he says “omg”. I turn quickly and say “what? WHAT???”

He’s silent for a sec and doesn’t want to show me his phone. But then I see a hint of some black skirt on his screen. I demand him to give his phone to me.

And there it was.

The moment I knew would one day come, but the moment I hadn’t actually prepared for.

In my hand stood this DM from a fan:

Shein stole my Pirouette Skort design!!! In that moment my heart paused. I didn’t know how to feel. Because…

1) I knew this would happen one day.

2) But then it ACTUALLY happened and I wasn’t ready.

3) On the other hand, I was thinking, is this some twisted rite of fashion designer passage? Like should I be flattered??? But it’s kinda hard to be when you were just robbed in broad daylight.

So how do I feel? I feel like the things that happen in my life, happen for a reason, and as painful as it is – it is now my duty to do something about it.

Now, back to the POPFLEX Pirouette Skort. I had originally designed this back in 2021. Sketch below.

Original tech pack dated October 14, 2021:

We ran into numerous issues sourcing the perfect mesh for this skirt. It took months to find a fabric that would flow with the lightness I needed, but would still give that ballerina’s tutu feel. Finally, over 10 months later, the Pirouette Skort was released.

On August 15, 2022, I posted a video of me explaining how I came up with the Pirouette Skort. I had no idea if you guys would love it or hate it (I had never seen a workout skort like this before but selfishly needed it for myself). To my surprise, it went crazy viral (26 million views on YouTube!?) and completely sold out in a matter of days!

After that wild response, I knew I would bring the Pirouette Skort back, but I wanted to make some improvements first – like removing the front seam to prevent camel toe, lengthening the back of the skirt a tad for more booty coverage, and removing the elastic from the top waistband to prevent pinching. Even though it seems simple, any change to a design will delay its production as we are VERY thorough in our prototyping process! You guys know how serious I am about quality and fit. I don’t take shortcuts!

A lot of customers were frustrated with the wait, but it’s because fast fashion giants like Shein, Zara, H&M, Forever 21, Boohoo, ASOS etc have completely ruined a consumer’s perception of how long it actually takes quality clothing to be made.

On January 5, 2023 (over 5 months later) I was able to release the Pirouette Skort again with all the improvements my heart desired! BTW the black and white ones will be restocked in about 1.5 weeks.

And then just a few weeks later on January 28, 2023 Shein released their version. Ready for this? Here we go.

POPFLEX’S ORIGINAL DESIGN VS SHEIN’S COPYCAT:

Ummmmmmmmmmmmmmmmmmmmmmmmmmmmm

Wait hold on. Not only did they copy the pocket…they also copied THE ENTIRE STYLING OF THAT PHOTO!!!

And then because they are Shein, a company that thrives by manufacturing fashion in “real time” (aka they see what is trending on social media and they legit just send it straight to their factories to copy within days, max 1 week), they even took that extra calculated step to casted an Asian model to emulate me.

SHEIN COPYING MODELS TOO

I already know some people are gonna read this and say that I am reaching. But trust me and read on, Shein is smart and calculated with their moves. They know exactly what they are doing. Every decision is one that is driven by sales, and I guarantee you that they chose an Asian model so that once one of their ads pop up, people will subliminally associate the Shein skort with me modeling the Pirouette Skort in my viral video and boom – add to cart. It’s so obvious.

Still don’t believe me?

Other times Shein has blatantly copied independent designer’s designs and ALSO copied the model and the styling:

Check out designer Mariama Diallo’s tweet below:

Not only does the dress look the same, but the model is also black. Don’t think it’s a coincidence?

How about this one? Check the full figured (hispanic, I think) model in Baiia’s photo vs the model Shein casted for their copycat swimsuit.

At it again with a copy of Loudbodies‘ checkered ruffle dress and a curvy model to match.

Shein stealing other designer’s designs is nothing new, but what REALLY surprises me is how long they have been allowed to go on like this. And not just GO ON like this, THRIVE like this. Become the NUMBER ONE fast fashion company in the world like this. How has Shein not been canceled yet?!

SHEIN PRETENDED TO CARE ABOUT INDEPENDENT DESIGNERS

Shein is so aware of what they are doing that they straight up tried to pretend like they cared about independent designers in a poorly produced low budget show called “Shein x 100k Challenge”…

…that no one watched. Like literally the entire 4 episode series hosted by THE Khloe Kardashian got 1,048,000 views total.

According to a PR release: “The online series program is one of many large philanthropic initiatives from the brand in 2021, and aims to bring people together in celebration of fashion.”

I have so many problems with that statement and this entire show. First off, after episode 1, the footage just straight up cuts off to this screen. I have no idea why the text doesn’t even end up spelling out SheinX100K but ends at 1…it’s like they stopped paying their editor so they just stopped editing and uploaded whatever. I mean, totally on brand I guess??

Secondly, did they REALLY say this show was “PHILANTHROPIC”??!!!! OMGGGGGGG.

There is nothing philanthropic about this show. SheinX100K is basically a job interview where candidates fight for money and then help Shein make even more money. Philanthropy is about giving for the sake of others, not for yourself.You can’t pretend you’re all about GIVING when you built your business off of TAKING – especially from those who have soooooooo much less than you!

Oh and thirdly, I don’t know how much they paid Khloe to barely be in the show but I would bet you it was more than the $100,000 those 30 designers were fighting for.

So who really benefited in the end?

The truth is Shein plays the game and they know how to win. They KNOW they can sell you a cute dress for a FRACTION of the price of the original one.

But how can the price be so low? Good question. I’ll tell you.

You see, my stolen Pirouette Skort sells for $60 on popflexactive.com and the counterfeit version sells for only $13 on Shein.com. Though I don’t have their version on my hands (yet), I can tell you exactly what they are not paying for that I am paying for:

COST OF PRE-PRODUCTION:

They stole my design, so they didn’t have to pay me for the trend prediction, the idea, or the viral videos I made. They didn’t have to take any risk.They didn’t have to pay my technical designers who made the tech pack and who graded all the sizes. I did.They didn’t pay my patternmaker to figure out how to make the pattern. I did.They didn’t pay my samplemaker to make the the numerous samples we tested over a course of several months. I did.They didn’t pay my fit models to attend fittings 2x a week for several months to test out all of the samples coming in until we perfected the fit. I did.They didn’t pay my product development and design team to run those fittings and make adjustments to the garments. I did. (Which btw, our design team consists of 5 people including me. Shein has 800 designers/thieves.)

COST OF WORKING CONDITIONS:

I can’t be certain what Shein actually pays their workers, but I did find this:

Workers who make clothes sold on Shein get as little as 4 cents for each item they make.Workers work seven days a week, 18-hour days with one day off per month.Workers are expected to sew 500 garments per day.Some workers even wash their hair on their lunch breaks because they have so little time left after work. (MSN) Workers are hit with a fine amounting to two-thirds of their daily wages if they make even one mistake. (Insider)

 

Looks like human rights violations on top of human rights violations.

But does POPFLEX do better?

In a recent audit of our factory by BSCI, the Business Social Compliance Initiative, which is an industry-driven movement that aims to monitor and assess workplace standards across the global supply chain, our working conditions are as follows:

The regular working times are 8 hours per day, 5 days per week.During peaks, workers may work up to 10 hours a day from Monday to Saturday however, overtime is paid at 150%-200% the normal rate of other factories.Workers are paid by an hourly rate not a per piece rate.The hourly wages are equivalent to local minimum wage.All workers are at least 18 years old or older.

 

Can we do better? Always. But this is where we are right now, and let me tell you – I will never sacrifice human rights and human happiness for the sake of fashion.

COST OF PRODUCTION:

I don’t have the Shein copycat skort in my hands (yet) but I can already tell you how they got their price lower in addition to paying their workers next to nothing.

Shein is not using the quality fabric that we took months to source. I can guarantee you that my price per yard of fabric is much more expensive than theirs. Fabric is the bulk of the cost of a garment.

Shein is most likely not using as much fabric as we are for the skirt. I bet you their’s is not a full circle skirt. Will confirm when I get theirs.

Shein is not using customized trims like we are. In fact, I can tell that their drawsting is literally a shoe string.

Shein is not using an activewear-appropriate flatlock stitch like we’re using. The single and double needle stitches are not sturdy enough for the movement and performance of a workout skort and will break with usage.

Shein took out the flatlock accents on the waistband to cut costs.

Shein most likely did not remove the front seam from their skort as this significantly makes the price go up. I will confirm once I get their copycat skort.

Combined with the complicated craftsmanship that goes into the making of this specific design, the raw price per Pirouette skort without counting steps 1-6 and without counting freight, duties, taxes etc. is already beyond $13 a piece.

But wait, there’s more.

COST OF SELLING:

Once I put this on social media, and once it went viral, it was like putting a big ole target on my back. Shein isn’t just fast fashion, they call themselves “real time fashion” because when they see trends on social media, they can manufacture it and sell it faster than any company has been able to do in the history of EVER. Oh and get this, Shein releases 6,000 new styles a DAY on their website. (Fast Company)

So yeah, as you can see, Shein can sell things for super cheap because they’re not paying for the product development process and then on top of that, they skimp on quality materials and construction. What you pay for on Shein is stolen goods from other designers.

SHEIN’S UNSTOPPABLE RISE

And you know what? Unfortunately for me and pretty much every other clothing brand out there, Shein’s unethical business model has only rewarded them with massive growth.

Here is Shein’s site visits since over the past 6 years. They are currently sitting at over 163 million site visits a month. (Data via Semrush)

For perspective, this is how many visits their competitors (Zara, H&M, Forever 21 and ASOS) are getting over the past 1 year. Shein is on top AND GROWING.

Oh and just for funsies I wanted to check how POPFLEX compares in site traffic to Shein.

It’s not even a comparison. Shein likes to take from smaller brands because they know we don’t have the power or the money to fight them.

In July 2021 designer Elexiay tweeted how heartbroken she was to have Shein steal her sweater design. This went super viral with over 103.9k retweets. Hmmm….

Kinda weird that their “philanthropic” YouTube design competition show came out a month later on August 22, 2021. Perfect timing to try to “rewrite” their narrative.

Anyway, there is it is. All the tea with all the receipts.

I have 3 big hopes with this blog post:

That Shein removes my Pirouette Skort OFF of their website and NEVER steals any of my designs or other independent designer’s designs again.That I can help shed some light onto this completely messed up excuse of a business, and help you find better ways to spend your hard earned money. I am not saying you have to buy my stuff, but I am just saying that you shouldn’t support a business that robs from hard working people and then sells it back to you for profit.That you stop buying from Shein.

Remember, in the end, the only language Shein understands is money. And if we stop giving them our dollars, we will begin to take the power back into our own hands. #boycottshein

We Did Our Own Trader Joe’s Customer Choice Awards!

Trader Joe’s announced their 14th Annual Customer Choice Awards winners this week, and after noticing several of our favorite items were missing (rude), we decided to have our own little Blogilates Team Trader Joe’s Customer Choice Awards.

Maybe we need to work on the name of our version if we decide to make this an annual thing. And if you’re wondering, my vote is that we absolutely should. IMO, revealing the best Trader Joe’s items was more exciting than watching the Oscars.

Anyways, here are our picks for the best Trader Joe’s items in a random set of categories.

I was surprised to see how much our list differed from the official Trader Joe’s awards. Let us know in the comments if you agree with our picks, or if you side more with TJs. Promise you won’t hurt our feelings.

Best Salad Kit Lemony Arugula Basil Salad Kit

We CRAVE the toppings – lemon basil vinaigrette, parmesan cheese, and chopped almonds.

 

Runner Ups:

Southwestern Chopped Salad Kit

Brussels Sauté Kit

Best Savory Snack Popcorn With Herbs & Spices

A must-have for bingeing Netflix.

 

Runner-Ups:

Elote Corn Chip Dippers

Fancy Cheese Crunchies

Best Sweet Snack Dark Chocolate Covered Marshmallows

Dare you to eat just one.

 

Runner-Ups:

Sour Scandinavian Swimmers

Dark Chocolate Peanut Butter Cups

Best Vegan/Vegetarian Mushroom Medley

A go-to side dish.

 

Runner Ups: 

Spicy Mexican Style Riced Cauliflower

Soy Chorizo

Best Appetizer Mac & Cheese Bites

So crispy and delicious.

 

Runner Ups:

Mini Chicken Tikka Samosas

Steamed Pork and Ginger Soup Dumplings

Best Beverage Sparkling Black Tea With Peach Juice

Sweet, but not TOO sweet.

 

Runner Ups:

Winter Wake Up Tea

Organic Coconut Smoothie

Best Cheese Cranberry Chevre Goat Cheese

Add this to your charcuterie boards.

 

Runner Ups:

Unexpected Cheddar

Pizza Bread Cheese

Best Seasoning Everything But The Elote

Cassey’s fave! Try it on rice cakes with guac.

 

Runner Ups:

Everything But The Bagel

Umami Seasoning

Best Dessert Ube Ice Cream

You know we love Ube around here.

 

Runner Ups:

Brookies

Vanilla Bean Mini Sheet Cake

What are YOUR top Trader Joe’s picks?

Let us know in the comments!

13 Ways to Treat Yourself This Valentine’s Day

*This list of ways to treat yourself may contain referral links for products we love, and all opinions are our own. Blogilates.com earns a small commission from these links, at no additional cost to you.

Valentine’s Day can feel hard if you’re single, but that doesn’t mean you can’t have a fun on February 14th! Why not be your own Valentine and treat yourself to something special this year?

Even if you’re not single, this is your sign to treat yo’self. After all, self-love is important all year round.

Here are 13 ways to treat yourself this Valentine’s Day.

Celebrating Galentine’s Day? Your bestie would appreciate any of these gifts equally.

1. POPFLEX Brunch Sweater

POPFLEX Brunch Sweater - $82

Who doesn’t want to be comfy and stylish at the same time? The brand new Popflex Active The Brunch Sweater is a super soft sweatshirt ideal for well….brunch, post-workout layering, or just for those days when you want to binge-watch Emily In Paris and nap. This sweatshirt even has side pockets ideal for stashing your phone or lipgloss. Choose from several colors including Burnt Olive, Black, and Merlot.

2. A dupe for the viral Versed headband

Bubble Headband - $23

If you’ve been influenced like the rest of us with the viral Versed bubbled headband, good luck finding one. The beauty company stated in a recent blog post that the limited edition headband is not currently available. However, Amazon is here to save the day! Treat yourself with this dupe to keep the hair out of your face during your skincare routine, and look cute doing it.

3. Charlotte Tilbury Pillow Talk On The Go Set

Pillow Talk On The Go - $55

Treat yourself to a little makeup this Valentine’s Day with this Charlotte Tilbury Set. A universally flattering color for all skin tones, this kit comes with several pieces including a cream eyeshadow that is super easy to apply, an eyeliner, a lip liner, and lipstick, all of which are travel sizes. It’s just perfect for keeping in your gym bag or for midday touch ups at the office. 

4. A French Macaron Baking Kit

FOOD LA LA French Macaron Baking Kit - $97

If you love to bake or just enjoy trying new things, gift yourself this French Macaron Baking Kit. FOOD LA LA sends you the most beautiful box filled with almost everything you need to master the art of French Macarons – edible glitter and aesthetic gift boxes if you choose to share included. Plus you get 1 year of access to their virtual macaron baking class.

5. The fragrance that we can’t get enough of

Cheirosa 62 Perfume Mist - $24

There’s a reason this scent has gone viral (although the “Alix Earle” effect certainly helped). Everyone knows about the addicting scent that is Sol de Janeiro Brazilian Bum Bum Cream.This hair and body fragrance gives you that same delicious vanilla-y scent that lasts all day.

6. George The Jeweler Diamond Heart Stud Earrings

Diamond Heart Stud Earrings - $300

Buy yourself jewelry this year. These heart stud earrings from Kardashian-favorite brand George The Jeweler are made in rose gold as well as yellow gold. Adorned with .15 carats of diamonds per pair (you can also buy singles if you have multiple holes), these timeless yet casual earrings look fabulous with just about anything in your wardrobe. 

7. Maude Vibe

Maude Vibe - $49

Just because you’re celebrating Valentine’s Day by yourself doesn’t mean you can’t have a good time. It can also be used with a partner. Completely latex-free and made with 100% platinum-grade silicone, we love how Maude kept the design simple and discreet. 

8. Beia Body Intimacy Serum

Beia Body & Intimacy Serum - $42

Whether you’re playing solo or with a partner, you want things to go smoothly, right? Just add a few pumps of Beia Body Intimacy Serum and let it glide. Best of all, we can’t help but love the pretty packaging with a glass bottle and gold top. It looks like anything but lube, so feel free to leave it out on your nightstand for easy access and spontaneous moments.  

9. Blissy Silk Pillowcase

Blissy Silk Pillowcase - $67

Want to get better skin and hair overnight without any effort, lotions, or potions? You should be sleeping on the Blissy Silk Pillowcase. Made from 22 Momme 100 percent pure mulberry silk, it’s not just soft, it’s extra luxurious. Unlike cotton, silk helps your skin and hair retain moisture, keeps cool, and also prevents tugging and snagging of the skin and hair. It’s made for standard, queen, and king-sized pillows in a variety of colors including pink, white, and even black.

10. Blogilates Loop Bands

Blogilates Loop Bands - $15

Love to workout? Then why not give yourself the gift of being able to exercise anywhere with Blogilates Loop Bands? Ideal for exercising on the road, at home, or just to have around for those days when you can’t make it to the gym—this set includes four bands with different resistance levels—Light, Medium, Heavy, and Crazy. We also can’t help but love the on-trend neutral colors. 

11. Printfresh Queen of Hearts Sleep Set

Queen of Hearts Sleep Set - $138

Nothing really says “treat yourself” like a new set of pajamas, right? Made from 100% organic cotton poplin, this set gets cozier the more you wash and wear it. The adorable heart pattern makes this the ideal Valentine’s Day gift, but there are other prints too if hearts aren’t your thing.

12. A luxurious mat upgrade

POPFLEX Vegan Suede Mat - $59

These POPFLEX Vegan Suede Yoga Mats are thick enough to make your joints happy, but also grippy to support you while you workout. Plus how could you NOT feel inspired when you roll out a mat this beautiful?

13. A bouquet a la Fresh Sends

The Send - $64

Cue Miley’s “Flowers,” AKA our anthem of independence atm. It’s fun to get gifts in the mail, especially when they’re fresh flowers. And who says you can’t send them to yourself? Fresh Sends’ staple bouquet “The Send” changes daily, which means you’ll always get the freshest pick.

How will you treat yourself this Valentine’s Day?

Is gifting your love language, or will you treat yourself to a massage or some quiet time on the couch? Whatever you decide, make it a point to show yourself some love more often than just Valentine’s Day.

The (Charcoal) Tea on Kim Kardashian’s New Health Trend

Here I am just scrolling through Instagram at noon on a Tuesday… and I see  it. Do you ever see something, and you are like is this the future (but not like in a good way?). Well, in this case it was Kim Kardashian subtly introducing a new health trend (yay!)… Charcoal Milk Tea. 

 

via GIPHY

Yeah. That was my reaction too.

Honestly, it looked very unappetizing — like dirty dishwater after you finally washed the pan you burnt dinner in last week. But the question we are all asking is: Will this health trend put all the health girlies on my feed in a chokehold for the foreseeable future? Is it actually healthy!?

I think the fact that it is zero percent appetizing will just make people love it even more, right? We have to punish ourselves always (eye roll).

So let’s dive in. Is this really just a grey hot cup of tasteless liquid that has zero health benefits, or are the Kardashians actually on to something?

What is charcoal tea?

Great question, I’d love to tell you (cue: Elyse Myers). I did some digging, and it seems like the base includes:

Activated charcoal powder (dissolved in hot water)A milk (or milk substitute)Sweetener to taste (maple syrup, etc)

But does it actually TASTE good!? Teakoe founder, Pete Jokisch shared that “The charcoal is almost tasteless which makes it easy to incorporate, adding a fun component to the aesthetic.”

Charcoal vs activated charcoal?

The reason that the word “activated” gets added on is by the way that it is processed. According to Aline Petre’s article in Healthline, “Activated charcoal is charcoal that has been treated with oxygen at very high temperatures to make it more porous.”

So basically, this process increases its surface area so it can absorb more (which is what you want, in theory).

Is charcoal tea good for you?

Really, the jury is out on it on charcoal as a whole. Jokisch shared that charcoal is still “very polarizing within the wellness community and often difficult to educate general consumers.” Healthline quoted that there was a huge gap in research on charcoal and a lack of conclusive studies (and recent studies!).

Which kind of surprised me, because the idea of charcoal as a trend is not new — we’ve been flooded with charcoal toothpastes, charocal face masks, charcoal pills, etc. Even Kourtney Kardashian (are we sensing a trend?), just launched the Poosh Smoothie at Erewhon and it includes activated charcoal. 

Credit: Poosh

But what does it actually do?? Research suggests charcoal in general may help with the below:

Bloating. Basically active charcoal absorbs things (good and bad) in your gut, so it may help remove toxins and gas in your gut. But too much may be not so good, and also timing is key — if you take medicine or supplements, sipping your charcoal tea after can actually mean that its absorbing all the goodness with the bad.

 

Diarrhea. (Similar to above) it helps absorb the toxins and bacteria that may be the root cause of your frequent bowel movements. My mom swears by this (we had charcoal tablets growing up… TUMs, who?), but also there is this research study on it if you don’t believe my mom.

 

Hangovers. While this is a suggested benefit there is no direct research that shows that charcoal absorbs alcohol. But hey, if the idea of taking is a placebo to you feeling hungover. All the power to you. You know what the best cure to hangover is? Skipping the alcohol entirely, and enjoying a mocktail. Same deliciousness, no hangover.

 

Overall, these benefits can sound great. I mean who likes bloating? But it seems like there have not been conclusive studies on the benefits of drinking charcoal. And that begs the question, will a forecasted boom of interest from celebrities using it fuel MORE research into it?

Or will people just blindly follow along?

What is the future of Charcoal Tea?

I’m always so curious about the tailwind of these trends. We all know how powerful a Kardashian moment can be, but how far will the adoption go?

When I spoke with Pete Jokisch, he shared that he is not in a rush to bring any charcoal ingredient to his line-up. Sharing that charcoal “We’ve found that keeping our formulations and flavor profiles approachable, makes consumer adoption a little easier, but we’re certainly not against incorporating it.”

So what makes an ingredient approachable? Will charcoal have a moment as a consumable, is the Kardashian influence strong enough to see this become mainstream. I guess we’ll find out.

Charcoal Milk Tea recipe:

Nyssa’s Kitchen was the first place I could find a recipe for how to even make one of these at home. Everywhere else was like go to a local Boba spot (which honestly sounds like a way better option)… but in case you want to take your future in your own hands here you go.

Credit: Nyssa’s Kitchen

And here is her recipe. She claims it tastes better than it looks, but honestly hers already looks way better than what graced my story feed this morning. Like I could dig that… the ombre?!

So, should I go and find some Charcoal Milk Tea and report back? Should we make our own recipe with a Blogilates twist (that actually tastes and looks good?!) Let me know in the comments.

Oops! Got Your Healthy Coping Skills, From the Experts

Credit: annaxsitar and brookemonk_

If you’ve been on TikTok in the last few days, then you may have seen the newest trend circulating the Internet. Here, a voiceover says, “Oops, got your coping skill, now let’s see what we got” followed by something that is typically not a healthy coping mechanism. Think along the lines of cutting one’s hair, online shopping, isolating or over exercising.

@annaxsitarwhat about visiting and making friends with baristas..?♬ original sound – Mikaela

While the trend makes light of a more serious situation, let’s face it, we’ve all been through a breakup, a loss of someone special, or another traumatic event. In these types of scenarios, it can be difficult to cope in the aftermath, especially if it’s not a situation you previously encountered.

How we deal with stressors, anxieties and negative events can be influenced by the people around us, emotional maturity, and having access to resources and support.

Identifying Your Coping Strategy

“Coping strategies range depending on the individual and what they personally resonate with,” explains Jillian Amodio, a mental health advocate and founder of Moms for Mental Health, a peer support center in Annapolis, Maryland. “Identifying coping strategies as either positive or negative can help ensure that you are operating from a growth-focused mindset.”

The first step when identifying healthy coping skills is figuring out the underlying issue or root of your troubles. According to Amodio, there are so many common issues like family dynamics, eating disorders, anxiety and mental health conditions, career struggles and others that may be underlying issues. 

However, no matter what the problem is, it’s never too small. All of us cope differently, and there are some coping skills that are healthier than others. So, while retail therapy, emotional eating, or changing one’s appearance might all seem innocuous, they do not necessarily deal with the issue you might be facing and are only temporary solutions. 

Healthy Coping Skills That Work

According to Amodio, here are some healthy coping skills that will actually help to relieve your stress, anxiety, or depression.

While dealing with family and interpersonal relationships, ask yourself what your values and priorities are. Identify your own strengths and separate them from the larger family system and set boundaries and expectations. And of course, family therapy is a great coping mechanism to work through conflicts and improve social dynamics.If you’re dealing with body dysmorphia and any form of eating disorders, seek the help of a mental health professional, and/or a nutritionist, outpatient treatment, or inpatient treatment. Ignoring this issue is not the answer.Prioritize your mental health and separate yourself from anything (including anyone) that causes you anxiety or stress.Engage in mindfulness exercises, yoga, meditation or outdoor adventures. Get your body moving! Any movement is helpful, even if that’s a long walk with your best friend or walking your dog with your favorite podcast on.Find hobbies that you love and make you feel invigorated. If you’re not sure of what your interests are, join a social media group or attend local free events to meet like minded people and perhaps try a new activity.Journaling. Writing is not only cathartic but will help you organize and process your thoughts more.Therapy is a great resource and can include advanced techniques like cognitive behavioral therapy. But, if that’s not accessible to all, even dietary changes, physical exercise, pharmacological interventions, and sleep habits adaptations are healthier choices. Coping Skills That Don’t Work

Sure, we’ve told you what mechanisms work, but we should still talk about the ones that don’t. If you find yourself in denial or simply avoiding the problem that’s bothering you, slowly experiment with some of the coping mechanisms above. And of course if you’re currently coping with substance abuse or self-harm, the best thing you can do is get help. There’s no reason to go through these things alone! 

@spamspamalexOh well…♬ original sound – Mikaela

Coping mechanisms take time to implement. Be easy and patient with yourself, and understand that this is a journey and that you are never alone.

“It is important to acknowledge that change and growth take time, and that healing is often not a linear process. It can be helpful to have a third party, such as a therapist to help guide you on your journey of growth and healing and to help hold you accountable to your goals,” adds Amodio.

Think It’s Time to Dress Your Age? TikTok Says Don’t

Credit:

Paging all TikTok girlies! Or should I say… TikTok grannies?

Barbiecore, gothcore, and every other micro trend might seem like they’re from different ends of the style spectrum. However, they’ve all had one major thing in common: 20-somethings (or, at least, 30-somethings with amazing skin) pushing them up the algorithm. But the fountain of youth is being shut off for a second to make way for on an often overlooked community of total fashion icons.

Obviously, I’m talking about moms.

What is the “Turning My Mom into Me” trend?

@nadinecunha

#turningmymomintome

♬ original sound – evie

The “Turning My Mom Into Me” trend sees moms walk the walk in their usual wear, then strutting a carpeted catwalk in their kid’s Gen-Z-ified ‘fit. (Skee-Lo’s “I Wish” plays in the background for added effect.) Over 364 million users have tuned into the transformations as moms go full on goth and whatever you want to call Bella Hadid’s look. 

The common sentiment behind the comments on these viral vids (which range from stepdad applications to praise for post-baby abs) is shock, even though it shouldn’t be very surprising that a 40-year-old can look good in low-rise jeans. A slick ponytail and crop top only have the effect of a sartorial time machine because of strong societal ties between fashion and our expression of age.

@camrynrlee

#fyp #foryou

♬ original sound – evie

Why is the trend so fascinating?

It challenges the idea that you should “dress your age.”

According to Dr. Julia Twigg, a professor of sociology at the University of Kent, the notion that women should “dress their age” has been around since at least the middle ages. Older women who wore shorter hemlines, low-cut necklines, and other design elements that drew attention to their bodies were heavily criticized. “It’s an oppressive set of ideas in that it’s about controlling the degree to which older women display themselves,” Dr. Twigg says. “It’s also part of a set of ideas about how as you get older, you’re to fade from the center stage. We don’t have this same set of ideas attached to middle-aged, powerful men.”

Certainly a lot has changed over the past several centuries. Women wear pants and someone isn’t guaranteed to clutch their pearls if a dress falls above the knee, but a 60-year old in a miniskirt? Some heads would turn, and that’s because fashion still has an ageism issue. Brands like Old Navy or Chico’s—places you visit when you want something “classic” or “nice but not too much”—feature older women in their ads all the time. When it comes to the side of fashion with all the excitement, with all the #cores and cutting-edge campaigns, all that representation disappears.

Does the fashion industry have an ageism issue?

In 2019, the median age for a runway model was 23 despite data showing that the average shopper of luxury brands is 38 years old. During the spring/summer 2020 runway season, only 1 out of 200 models were over 50.

Things aren’t much better on the digital side either. Bells & Becks founder Tamar Miller shared in-house research that found women 40 and up felt alienated by DTC brands like Everlane that have the high-quality products older women prefer but market towards “cool girl” millennials.

It’s true that not every mom wants to keep dressing like she’s 27. But Dr. Twigg says older women approach fashion with much more variety than the mainstream lets on. For the moms who love what I’ll call the #cartooncore look: jeans or slacks, an understated blouse, and comfortable shoes, they’re given the greenlight by Hollywood costume departments and department store stylists. For those who want to play with their look as they enter their 40s or 50s, there aren’t many options to shop or be inspired by.

Some especially stylish women like Carla Rockmore (aka the real Carrie Bradshaw) and Grece Ghanem have found followings on social media thanks to heavily curated wardrobes that can conjure up any look. However, 50+ influencers are few and far between in the fashion space, which is why TikTokkers are so gobsmacked by these “turning my mom into me” videos.

The fashion industry should champion older women who experiment with fashion and encourage others to do the same. Headway is slowly being made as insiders push for more age diversity on the runway and in magazines, but until it becomes not so weird to see a 50-year old abdomen at Target, I’m going to keep watching this video of a grandma in an outfit I swear I’ve seen one of my close friends post on Instagram.

@greta_e

steht ihr einfach besser als mir #turningmygrandmaintome #oma #fyp

♬ original sound – evie

Is “dress your age” a thing of the past? Tell me your thoughts!

A Colorful Winter Salad You’ll Make on Repeat

How’s your 30-Day Good Mood Challenge, going? Day 22 calls for a “colorful salad,” and I thinking we make it a winter salad!

There are SO MANY reasons to add more salads into your life! Fiber, antioxidants, super filling and bursting with flavors and textures – salads check lots of nutrition boxes. Just because it’s cold out doesn’t mean you should skip the salads this time of year. The key to a winter salad is to utilize ingredients that are “in-season” this time of year. (Yes, summer salads differ from fall and winter ones!).

This Colorful Winter Salad combines sweet, savory, salty and creamy all in one! Feel free to make it vegan, if you choose!

Winter Salad Components

The difference between summer and winter salads comes down to what produce is produced this time of year. You’ll notice grocery stores full of things like figs, pomegranates, apples squashes, Brussels sprouts, arugula and beets, as opposed to summer produce like tomatoes, zucchini, berries and corn.

Some ingredients are offered year-round, but it doesn’t mean they’re “in-season.” That means that some of your produce comes from other countries or really far away, leaving a bigger carbon footprint. When possible, eat in-season for the best flavor, nutrients, lower prices, and less strain on the environment.

Swaps for This Recipe

I love a versatile salad, and this one is VERY forgiving. If you’re not a fan of any of the ingredients in this salad, no problem! Make a few swaps to tailor it to your taste.

The bacon is optional! If you choose not to use it, select a vegan bacon if you want the smoky-salty component.Add chopped, cooked chicken breast for even more protein.Don’t like figs? The dressing I chose is very fig-forward, so if it’s not a flavor you love, choose something else. Use the Maple Vinaigrette dressing from Trader Joe’s instead, or make your own balsamic dressing using vinegar, Dijon mustard, olive oil and a pinch of stevia.If honey goat cheese isn’t your jam, use regular goat cheese or try feta or vegan feta crumbles.Use a mixed bag of greens in place of arugula if you find arugula too bitter.Add in roasted butternut squash cubes if you have some extra time to roast some.The TJ’s spicy sweet nuts are a must (IMO). If you want to keep the carbs lower, simply make your own using pecans, some monk fruit sweetener, salt and cayenne. Add to a skillet to melt and caramelize the monk fruit, which adds a crispy sweet coating to your nuts without any sugar.

 

Easy Shopping List

Shop wherever you like for this Colorful Winter Salad! Most stores carry all of these ingredients. The dressing and honey goat cheese, however, are specifically from Trader Joe’s. So if you want a one-stop-shop and live near a good ol’ TJ’s, that’s the place to go!

PrintColorful Winter Salad#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }Winter produce and a fig dressing makes this the perfect salad for chilly months.Course SaladCuisine AmericanKeyword easy recipePrep Time 20 minutesServings 6Calories 335kcalIngredients1 7 oz bag organic arugula1 5.3 oz container organic pomegranate seeds1 large bell pepper, chopped2 medium honey crisp apples chopped1 large avocado, chopped5 oz honey goat cheese, crumbled1 green onion, chopped1/2 cup sweet & spicy pecans12 tbsp organic balsamic & fig dressing6 strips cooked, crumbed bacon, optionalInstructionsAdd the arugula to a large salad bowl.Sprinkle with the pomegranate seeds, chopped bell pepper, apples, and avocado. Top with goat cheese, green onion, and pecans.Toss well with dressing, adjusting the amount to suit your taste. Sprinkle the top with bacon, if using.Notes*Nutrition information is approximate and may vary depending on the products you use.NutritionCalories: 335kcal | Carbohydrates: 28g | Protein: 9g | Fat: 21g | Fiber: 6gThis salad is SO beautiful…so if you make it, or tweak it with any of our above suggestions, show us!

 

Any time you make a recipe, let us know in the comments and tag us in your pics!

Keep up the good work with the Good Mood Challenge! A happier you means a happier world because good vibes are contagious!

Snuggle Up With This Cozy Vibes Spotify Playlist

The days are shorter and colder and we’re not gonna lie, this time of year can be tough. Lucky for you, we’ve curated an awesome Spotify playlist of cozy songs for you to enjoy this winter. 

It’s super important to take care of your mental health, and music can be such a big part of that. Studies have found that listening to music decreases depression levels and improves confidence and motivation. Plus, isn’t it the BEST when you find a song that just makes you feel cozy and calm?

This playlist has 32 songs that will do just that. You’ll discover new artists and chill out to incredible covers of your favorite songs. 

So snuggle up with your favorite blanket and a mug of coffee and give this new playlist a listen! It’s the perfect mix for studying, stretching, and everything in between. Actually, this would pair perfectly with the Good Mood Challenge too! 

Find our Cozy Vibes Playlist on Spotify!

Add it to your playlist so you can go back and listn as often as you need. Or, just listen here!

What playlist do you want to see next?!

Let us know in the comments! If you’re loving this playlist, check out our Y2K Workout Playlist and 2022 TikTok HIITs too.

 

This Stir Fry Recipe Will Make You Fall in Love With Tempeh

Hey there…are you ready for a little food-ucation all about tempeh?! What about a stir fry recipe to go with it?!

If you’re following along on the 30-Day Good Mood Challenge, the “challenge” for Day 17 is to make a meatless lunch. If you’re looking to get your protein in without meat, your options are a little limited.

For this recipe, I chose tempeh! And since this plant-based protein can be a little intimidating to some, I’m combining this easy tempeh recipe (that is also amazingly flavorful and hearty, btw) with some ingredient facts too.

If you seldom eat tempeh, my goal is to get you really excited about the health benefits of this vegan-wonder. And once you try this, I bet you’ll start using it a lot more often! It’s really versatile with a winning texture that lends itself to tacos, salad toppings, stir fries, lettuce cups and more!

Here’s a preview of this easy tempeh recipe:

Crispyyyy

Cooking With Tempeh 101

Tempeh shouldn’t intimidate you! If you always choose tofu because it seems easy, you’re going to be blown away at how much easier tempeh is! There’s no draining or soaking involved, so right there you’re saving time.

It takes on whatever marinade, seasonings or spices you impart, and the texture is “meatier.” Cube it, crumble it, bake it, air fry it or stir fry it and it comes out with an awesome texture that works in all types of cuisine as a true “meat alternative.”

Why I Love It

As far as health benefits go…tempeh absolutely crushes it! Here’s why I love it, and often choose it over tofu.

Tempeh contains the most fiber and more protein than tofu because it contains the whole soybean.The soy protein in is more digestible because it’s fermented (meaning great for gut health).It has a heartier texture than tofu and there’s no need to drain it and press out the water.Using the whole bean gives tempeh it’s chunkier texture which holds its shape better, making it ideal for crispy cubes, taco filling and as a topping for salads.Unlike tofu, it has a meaty, firm texture and yummy nutty flavor, making it incredibly versatile.It’s loaded with vitamins and minerals like calcium, manganese, phosphorus, and iron.Like most proteins, it takes on the flavor of the marinade or sauce you use so the end result is super flavorful.Tempeh is less processed, fermented and has a stronger flavor and a bit more texture. Tofu is more processed and has a milder flavor with little texture.Tempeh provides more protein, fiber, iron, and potassium per serving compared to tofu.5 Super Simple Ingredients

We love a good one-stop grocery day, don’t you? In order to keep this tempeh recipe oh-so-simple, you can find all the ingredients at your local Trader Joe’s. They offer a delicious “Organic 3 Grain Tempeh” and their own Sriracha sauce that’s a hint sweeter and slightly less spicy than other varieties. Their coconut aminos are a great value too! Add in the green onion and one clove of garlic and you’re all set for this recipe!

You can find what you need at most grocery stores too.

Let’s Make Easy & Delicious Tempeh Stir Fry! PrintTempeh Stir Fry#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }Quick, easy, hearty, flavorful, high protein and no meat!Course Main CourseCuisine JapaneseKeyword veganPrep Time 30 minutesCook Time 7 minutesTotal Time 37 minutesServings 2Calories 308kcalIngredients1 8oz Package Organic Tempeh1/4 cup Coconut aminos or Tamari2 tbsp Sriracha1 green onion, chopped1 clove garlic, mincedInstructionsCube the tempeh into squares the size of dice.Add to a bowl and stir in the coconut aminos, Sriracha, green onion and garlic. Cover with a lid and marinate for about 30 minutes.Coat a small-medium skillet with cooking spray over medium-high heat.Add the marinated tempeh and stir fry for 6-7 minutes or until all sides are browned and crispy.Divide into two helpings and serve inside lettuce cups or over rice.Notes*Nutrition is an estimate and may vary depending on the products you use.NutritionCalories: 308kcal | Carbohydrates: 25g | Protein: 26g | Fat: 11g | Fiber: 14g

More Trader Joe’s Recipes

Slightly obsessed with Trader Joe’s? So are we! Check out some of our other TJ inspired recipes below!

Sheet Pan Meal

Brownies

French Toast Casserole

LMK what you think of this tempeh recipe!

We wanna see your recipes! When you make them, tag @blogilatesdotcom.

More fun recipes are coming for the Good Mood Challenge!

Breakfast: How to Eat What You Want, and Add What You Need

Hello, and welcome to my small January series where I show you how to make super nutritious meals out of the favorite foods you’re already eating. Today, I’m ‘dishing’ some tips for how to eat what you want for breakfast, while adding what you need.

Did you see what I did there? Dietitians love food puns!… It’s okay if you didn’t laugh.

I’m always telling people to add nutrition instead of restricting, but I loved the way @lizaslosingweight phrased it on her TikTok.

So here’s how this works. I’m going to list a few common breakfast foods that we all LOVE, but often consider “unhealthy” or “not the best” for whatever reason. These foods get a bad rap and you’ve probably been told that you should only eat them as a treat. Maybe you feel guilty when you eat them (btw, we’re done with that), or you feel like you need to “make up for it” by eating suuuuuper healthy the rest of the day, week, month, whatever. Or you just feel like you could do better.

Avoiding your favorite foods just makes eating HARD, right? Unless the food makes you physically ill (no magic cures for any allergies here), I think it makes a lot more sense to just eat what you want and add to it!

If you’re looking for ways to eat more protein at breakfast, eat more fiber, eat more fruit and/or veggies, or just get more balance, this is for you.

Pancakes

(*let’s go ahead and group waffles and French toast in here)

Reasons “they” say not to eat pancakes: Too much sugar, low protein, high-calorie, too many carbs.

Reasons I say TO eat pancakes: Delicious, good for the soul.

Okay but for real, pancakes do pack a lot of sugar and calories and not a lot of vitamins and minerals and stuff to keep you full. But that’s OKAY because we can balance it out. It’s so easy. Here are some hacks to add some extra nutrition to pancakes:

Toppings

This is the easiest route to “bulk up” your pancakes. My go-to combo is a DIY blueberry sauce made by microwaving blueberries and then mashing them up, plus a heavy sprinkle of hemp seeds. That alone adds a little fiber and some protein (hemp seeds provide 10 grams per 3 tablespoons!). Plus hemp seeds are a great source of polyunsaturated fat.

Some other easy toppings include chia seeds, fresh fruit (sliced banana is my fave), peanut butter (any nut butter), coconut flakes, chia jam, or Greek yogurt.

Batter Mix-Ins

It’s really easy to throw some extras into your batter! Think protein powder, flaxseed, or fruit. Just pay attention to the dry:liquid ratio to keep the batter a good consistency! You can also experiment with things like pumpkin or sweet potato puree, mashed banana, or coconut oil.

Cereal

If dumping some cereal into a bowl with milk is the most work you’re willing to do in the morning, no problemo. Even if it’s Lucky Charms.

Okay yes I should tell you that choosing a high fiber cereal with low added sugar (not Lucky Charms) is the best choice. But it’s not about being perfect. Let’s see how we can make ANY cereal more nutritious.

Greek Yogurt

Yep…serve that cereal parfait style, over a bowl of thick, creamy Greek yogurt (or a dairy-free alternative if needed). One cup of yogurt gives you a little more protein than milk (10g vs 6g), and yogurt is more of a blank slate for even more nutrient-dense toppings.

Berries

Remember the “nature’s cereal” trend, where people added frozen berries to coconut water and ice? If that was an okay thing to do, why not add berries to ACTUAL cereal? Use frozen or dried for some crunch, or stick with fresh. Your choice.

High Fiber Cereal

Did you ever mix cereals as a kid? This is a fun and easy way to bulk up those Lucky Charms. Just mix in some bran flakes or muesli to mix up the flavor and texture, while adding a little fiber (but not TOO much fiber, because that’s a thing).

Nuts

Super filling and super nutrient dense.

High Protein Milk

An easy way to eat more protein at breakfast. Regular cow’s milk is already a decent source of protein (8 grams per cup). If you can’t do lactose, try Fairlife (13 grams per cup) or soy milk (7 grams per cup).

Oatmeal

Yes…I’ve seen some wellness influencers saying we should avoid oatmeal. *screams into pillow*

Here’s what I love about oatmeal: It’s warm and cozy. It’s a blank slate for any flavor you want, sweet OR savory. It’s high in fiber! It’s easy to make and you can prep the night before. Here are some things to add:

Protein powder

Protein oats! Just keep in mind that you’ll probably need a little extra liquid to keep your oats from drying out.

Egg white

I know it sounds weird, but I promise it’s not! Just stir it into your hot cereal and it will cook and mix beautifully. Plus each white adds around 4 grams of protein!

Seeds

In case you haven’t noticed, seeds are the easiest thing to add to literally anything. Not even kidding, every time I feel like my kids’ meals could use something, I throw some seeds in. And I always do this with oatmeal.

Nuts/nut butter

If oats have always seemed boring, try stirring in a (heaping) spoonful of nut butter. And if you struggle with getting hungry long before lunchtime, the extra fat is going to help a lot.

Fruit

You don’t even have to keep fresh fruit on hand for this. Toss in some frozen berries and they’ll thaw in the oatmeal almost instantly. Plus they get a little jammy, which is *chef’s kiss*

Coconut Oil

Feeling full isn’t just about trying to eat more protein at breakfast. Fat helps too! Stir coconut oil into your oats after they’re cooked for a creamy texture, slight coconut flavor (top with coconut flakes for more!), and fat.

Veggies (YES)

This may sound like crazy talk, but you trust me right?! Savory oatmeal will change your life, and it opens the door for another opportunity to get your veggies in. Cook your oats in broth, add a little butter, and add veggies like spinach and mushrooms. You can even top with cheese and or a fried egg (!!)

Yogurt

First, choose a yogurt that you actually like. Plain Greek yogurt always gets a gold star but if it’s too tart for you, that’s okay. The praise for Greek yogurt comes from it’s high protein content, and plain = no added sugar. Simply choosing a lower sugar yogurt most of the time is good enough for me.

I will say this – plain yogurt allows you to control how much sweetener you add! I love some plain Greek yogurt with a tablespoon of peanut butter and drizzle of honey.

If Greek isn’t your thing, you can always add protein to another kind with so many of the toppings we’ve already talked about.

Toast or Bagel

I went through a phase when I ate cinnamon toast every single day for breakfast. And it never failed that I was hungry before I even got to work. There’s nothing wrong with cinnamon toast (I mean it is SO GOOD), but if you’re like me, a couple slices won’t be enough to sustain you. Here are some filling and nutrient-packed toppings you can easily throw on toast or a bagel:

Nut butterBananasAvocadoFried eggHummusSmashed chickpeas (a yummy way to eat more plant-based protein at breakfast!)RicottaChia jamCream cheeseChicken sausage

 

Turning it into a sandwich is never a bad idea.

Eggs

Eggs are little nutrition superheroes all by themselves, but I’m not one to eat a plain egg. Here are some of my favorite add-ins, for nutrition and flavor:

Feta cheeseSpinachPico de galloSundried tomatoesBell pepperBlack beansQuinoa

 

Annnd now I’m craving an omelette with all of the above.

Granola Bar

I get it. Cooking breakfast just isn’t happening for some of us. If you’re the grab-n-go kind of person, I’ve got you. First of all, DO NOT feel bad about it. But if you find yourself wanting more in the morning, here are some things to try:

Choose a granola bar high in fiber (>3g) and/or protein (>5g)Crumble your fave granola bar over yogurtMake your own! I promise this is easy and you can add tons of good stuffPair with another grab-and-go item like a boiled egg or drinkable yogurt (or kefir)

 

Nothing

All of you breakfast skippers out there thought you were going to sneak out of here, but I’m looking at YOU. Your homework is to take what you need from this. Maybe experiment with eating breakfast using some inspo from this list and see how you feel.

Remember: Add what YOU need

I’m not telling you that you need to eat more protein at breakfast, eat more fiber, or get more veggies. I’m also NOT saying you need to stress over “adding nutrition” to everything you eat.

I do know the value of a hearty, nutritious breakfast…and I also know the struggle of making it happen. Breakfast often gets the least amount of MY attention, even if it is my favorite meal of the day.

I’m just saying, I get it. These are just ideas!

And if you’re feeling the pressure to cut out your favorite breakfast foods this New Year, screw that. Give your body more of what it needs, while still enjoying the food that bring you joy!

I hope this helps!

PS – If you want some easy, super nutritious breakfast recipes, check out Cassey’s protein cookbook!