In this episode of The 2-Minute Bite by FitFoodChick, I’m breaking down the Dirty Dozen— the twelve fruits and veggies with the highest pesticide residues. I’ll share which ones I always try to buy organic (yes, I splurge on kale and berries at Whole Foods or Trader Joe’s!) and how you can make smarter choices without breaking the bank.

The 2025 Dirty Dozen includes:

* Strawberries

* Spinach

* Kale and other greens

* Grapes

* Peaches

* Cherries

* Nectarines

* Pears

* Blueberries

* Blackberries

* Potatoes

Tune in for quick tips on protecting your health, saving money, and making produce shopping less stressful!

Ever feel confused when reading a nutrition label?** You’re not alone! In this episode, I walk you through how to decode food labels quickly and confidently — from sneaky serving sizes to added sugar and calories that don’t tell the whole story.

Whether you're trying to eat healthier, fuel smarter, or just avoid being tricked by marketing, this is your go-to guide to making sense of what’s actually in your food.

💡 In this episode, I cover:

* How to understand **serving sizes** (and how brands sneak around them)

* What calories actually tell you — and why **context matters**

* The **3 big things** to look out for: added sugar, saturated fat, and sodium

* Why **fiber and protein** are your fullness friends

* Why you should always **ignore the front of the box**

* Real-life examples: Ezekiel bread and the “half muffin” trap

**It’s quick, practical, and perfect for anyone who wants to feel more confident reading labels without the overwhelm.**

Let’s flip that label together 💪

In this quick bite, I’m diving into one of the most researched — and often misunderstood — supplements out there: **creatine**. I’ll break down what it is, where we get it, how it benefits our muscles *and* our brain, and why it’s not just for bodybuilders. Plus, I’ll share food sources, supplement tips, and how much you actually need daily. It’s everything you need to know about creatine in under 2 minutes!

Think eggs are bad for your cholesterol? Think again! In this quick bite, I’m cracking open the truth about eggs, cholesterol, and why you *don’t* need to fear the yolk. I’ll also share my favorite ways to boost protein at breakfast (hint: lots of eggs and a side of lox!), plus how much protein you really need per meal. Tune in and finally set the record straight on this breakfast superstar!

In this episode of The 2-Minute Bite by FitFoodChick, I’m sharing my favorite healthy spices and exactly how I use them to make meals more exciting and nourishing. From turmeric and ginger in my morning egg whites to cinnamon in my oatmeal and cayenne on my veggies, I walk you through the benefits of each spice and how they can level up your food without adding extra calories. Get ready to learn easy, delicious ways to support your health and spice up your life — all in just a few minutes!

In this episode, I’m sharing why I never rely on just coffee in the morning — and why your body deserves more than caffeine to start the day. I walk you through my go-to breakfast favorites (think egg whites, oatmeal, Greek yogurt, and protein shakes) and explain how a balanced morning meal can totally change your energy, focus, and cravings. Whether you like to eat big or keep it light before a workout, I’ve got quick ideas you can actually use. Let’s fuel up the right way!

Is fruit secretly sabotaging your health? Nope — not even close. Join me as I set the record straight on fruit, sugar, and why whole fruits like berries and bananas are your gut’s best friend. Learn why fruit juice doesn't stack up, when to eat fruit for maximum energy, and my favorite simple ways to enjoy nature’s sweetest fuel. Fast, clear, and fluff-free — let’s debunk the myth in two minutes flat.

In this episode of The 2 Minute Bite, I’m sharing exactly how I kept my nutrition on point during a two-week trip to the Amalfi Coast—without access to a kitchen and without missing out on the pasta or gelato. From packing the right snacks to customizing meals and staying active on the go, these are my go-to tips for feeling good while fully enjoying vacation mode. Whether you’re off to Italy or just planning a weekend getaway, you’ll walk away with practical, packable tips to fuel your adventures—no stove required!

I'm back with another episode of The Two Minute Bite. In this quickie, I’m dishing out my go-to travel food hacks to help you stay fueled and focused when you're flying. From TSA-friendly salad tips to the best nut packs and protein bars to keep in your carry-on, I’m breaking down exactly how I prep for airport chaos without falling into the $12 trail mix trap. Whether you’re off on vacation or hustling through work travel, these hacks will help you snack smart and avoid the dreaded sugar crash mid-flight. ✈️

In this episode of The Two Minute Bite, dive into the Java Dilemma—is coffee helping us or hurting us? Spoiler: I’m a coffee girl through and through (don’t even talk to me until I’ve had my iced coffee with a splash of MALK). But while caffeine can be a morning hero, it can totally sabotage your sleep if you’re not careful.

I break down how caffeine works, why timing is everything (3 p.m. is my hard stop), and how I swap to herbal teas at night to wind down. I also talk about how caffeine affects digestion and anxiety—and why that third cup might not be doing you any favors.

No, I’m not giving up coffee—but I am drinking it smarter.