Choco-banana-chia Oatmeal

  Breakfast is the most important meal of the day.


Did you know that? It is. It's like 90% responsible (maybe even higher) for how your whole day goes. Skipping it is setting yourself up to have a rough go of things.

Breakfast doesn't have to be complicated and you sure as heck don't have to buy it every morning. I remember those days--when my work day started with a Starbucks drive-by. I spent about $8 every morning. I had a great salary so I was like, "who cares? It's $8." I did the math. 8x5=$40 per week. $40/week x 4 weeks = $160 a month JUST on breakfast, alone. Did I also tell you I ate lunch and dinner out most days?

Yep, that was me. That was my life.

Not anymore. I do like to grab a muffin or croissant from time to time, but I am currently doing an experiment to see which of those foods is contributing to my acne. It's mostly caused from the hormones I'm on for my transition but I KNOW that nutrition plays a huge role in whatever happens with my body.

So, I'm eating a lot less baked stuff and more oatmeal lately. I like oatmeal but it can get boring. I try to come up with new things to add in to make me like it even more.

Here's my latest and greatest. Hope you enjoy!

Choco-banana-chia Oatmeal*

1/2 cup instant or quick oats (because who has time for the other kind? Not me.) 1 cup boiling water 1/2 banana, sliced thin 1 tsp raw cacao (cocoa) powder 1 Tbsp chia seeds (they add protein, fiber and healthy fats) 1 tsp coconut oil (more healthy fat) 1 tsp pure, organic maple syrup 1 small pinch of salt


Stir and savor!

*prep all the dry ingredients the night before, add the wet ones in the morning to save EVEN MORE time!

Coconut-Cherry-Chocolate Breakfast

When I recommend eating oats for breakfast, a lot of people/clients tell me they hate oatmeal.

For a while, I didn't understand this. The instant oatmeal packets of my childhood never bothered me at all.

When I became a heath coach, I began to understand the problem. See, instant oatmeal packets contain a lot of sugar. Well, the ones I ate did. Up to 13 grams of sugar! That's about 3 teaspoons. That is a lot of sugar and I don't see myself putting 3 teaspoons of sugar into a bowl of oatmeal these days. If I tried eating my oatmeal plain, that wouldn't taste so good, so I can see why my clients are struggling to find a good balance.

Here's what I made the other day and it was not only tasty, it had no refined sugar AND was jam-packed full of nutrients. I think the key to enjoying oatmeal is to change it up a bit, add things to it and always remember how awesome it is for you. If you consider that eating it is doing GOOD THINGS for your bod, as opposed to how delicious but nutritionally-void other things can be---it helps the oats go down easier.

That's my opinion, anyway.

Here are two recipes for this tasty mixture---try both and leave your comments!

Chocolate-Cherry-Coconut Oats (or Quinoa)


1/2 cup instant oats or leftover cooked quinoa

1 Tbs dried cherries

1 tsp raw cacao powder (don't be scared--it's cocoa that hasn't been processed or combined with sugar)

2 Tbs coconut milk (the real thing, out of the jar/can. The one in the container will do, too.)

1 tsp raw shredded coconut dash of cinnamon

1 tsp maple syrup or raw, local honey (these are sources of sugar, yes. But they are natural and come from the earth with little to no processing.)


1) Combine the oats, cherries, coconut and coconut milk in a small pan over very low heat. Warm, mix into a bowl with raw cacao powder and maple syrup. Enjoy!

Chocolate-Cherry-PB-Coconut Oats


1/2 cup rolled oats soaked overnight in water

1 Tbs of fresh-ground peanut butter in place of coconut milk (same ingredients as above)


1) Strain the soaked oats and rinse them with clean, fresh water. Return to bowl, add peanut butter and the other ingredients listed above. The peanut butter will replace the coconut milk for your fat source and add some additional protein.

2) Eat this cold or only slightly warmed. Experience the texture of soaked oats without warming them before you eat them. What do you think?!

Now you have some inventive ways to enjoy your oats.

I would have added a picture of the finished product but, quite frankly, the end result isn't exactly photogenic. When you mix raw cacao powder into anything, it turns very brown. That's all I'll say about that. ;)

Each of the ingredients above adds some essential, awesome nutrients to your day. Do some research and see what you discover. Can you believe you'd get that much nutrition in ONE BOWL of food?


Oh So Easy Oatmeal

I hear this alot, "I don't eat breakfast."

My response, "Why not?"

These are the answers I get:

"I want to sleep in"

"I don't like eating when I wake up"

"I'm not sure what to eat"

"I don't have time to eat anything"

"Breakfast takes too long to make"

I have several solutions to all of the above, but for today I'll tackle "breakfast takes too long to make". If you didn't see the Easiest Breakfast in the Freakin' World*, then go now. And make that deliciousness tomorrow!  *you can substitute almond butter, peanut butter or just plain ol' butter for the Coconut Manna. Coconut oil is an incredible fat with the medium-chain wonders it works on the metabolism, but do what you can. When you've had that and posted about it (please! your comments are like food for my wee soul) try this one on for size.

Picture this: the convenience of packaged instant oatmeal without the many grams of sugar, salt and gosh knows what else happening in there...you hold the cards with this one. What's going in that body of yours? YOU TELL ME!!



1-2 packets plain quick/instant oatmeal (I use whatever they sell at Whole Foods--just no FLAVOR action, ok?! Added flavor usually means added sugar)

1/3 cup blueberries (loaded with antioxidants; they undo cell damage inside your bod), or any fresh fruit you choose. Dried works too, but do fresh as often as you can.

2 tsp. of fat of your choice (coconut oil, butter, nut butter)

dash of salt

dash of cinnamon and ginger

1 Tbs of maple syrup, raw honey or stevia


1) boil about 1 cup of water in a hot pot, tea kettle or microwave

2) add boiled water to the packet(s) of oatmeal in a bowl or portable container for those days you're dashing out the door**

3) mix in remaining ingredients 4) stir

**want to get a jump on this to get out the door even faster?? Prep everything ahead of time in a glass container with a lid and put it in the fridge. In the morning, just boil the water, add it, and stir on your commute! If you have the luxury available to you, bring your prepped brekky with you to work/school and add hot water when you arrive.

What was that about breakfast taking too long?