Fuel: Apple Blueberry Oats

Creating one of my favorites. Apple Blueberry Oatmeal.


Apple Blueberry Oatmeal

It’s super simple and I do this every week – for the week. Namaste 🙂

Couple cups of oats (my favorite are steel cut oats)

coconut milk / almond milk

1/2 cup frozen blueberry

1/2 cup chopped apple

extra seeds: I use hemp, chia, flax and it varies. Use what you have.

cinnamon to taste. 

sometimes I add cocoa.

I eyeball everything and bring to simmer. Let cool and package up.



FUEL: Stuff we put in our body

FUEL: Stuff We Put In Our Body


Certainly, there is no need for it to look like the photo. Open up the door and take a good look. What’s in there? Is there anything “old and mold” you can get rid of?

Any over processed and heavy sodium items you want to replace with cleaner ingredients?

If you can’t bring yourself to do it now, then let’s pick a time to give it an overhaul. Just starting with one shelf can make a difference in how you feel about your refrigerator and motivate you to keep going. Just start somewhere.

It doesn’t have to be a new year for you to begin anew and replace some old habits with healthier new ones.  So, make a plan. Read the labels of each package, packet and jar — and as I always say, make it fun! Involve your kids, your friends, your significant others. Namaste. 🙂

Food Choice


Here are some items I keep in mine for inspiration. Namaste. 🙂


  1. Greens (Kale, Arugula, Spinach and so on)
  2. Coconut or almond milk (unsweetened)
  3. Fruit, berries or pineapple (Raspberry, Blackberry, Blueberry)
  4. Crunchy veggies (Carrots, Celery, Radish)
  5. Brown rice (cooked and ready to use)

FUEL: Salmon, Rice and Sprouts

dinner for two

Salmon, Wild Rice and Brussels Sprouts

Poached Salmon, Basmati and Wild Rice, Sauté Brussels Sprouts

Poaching is easy and a clean way to eat salmon. First, I like to salt and pepper the water then add a little olive oil to help it stay moist. Depending on the size of your fillet, it won’t take but a few minutes to cook. When the inside stops being fleshy, it’s done.

I cook the rice very similar actually, two cups water and one cup rice adding salt and pepper to the water first. Bring to a boil and then simmer until the liquid is absorbed.

Slicing the brussels sprouts in half helps them cook through quicker. Toss into a pan coated with extra virgin olive oil, sliced onion and salt and pepper bring big flavor.

That’s it. Salmon, rice and sprouts dinner for two. Enjoy.

P.s. marinated diced tomato and diced onion with salt and pepper is the condiment on top.

FUEL: Super Easy Sauté


Eat Your Veggies

Super easy Sauté

Mushrooms, spinach, onion and tomato. A super easy side dish and wonderful in a grinder, sub, or hoagie. I love to mix this in with whole grain pasta or rice. Play around with your ingredients!

Heat extra virgin olive oil in a salute pan, add all ingredients and cook until desired tenderness.

Yogurt and Berry

Greek Yogurt

Yogurt and Berry Snack

This is a favorite go-to-snack for me — greek yogurt with raw local honey, fresh berry and chocolate shards. It’s a great snack or dessert. Greek yogurt is thicker and richer than regular yogurt plus it has between 12 and 23 grams of protein depending on the brand you buy, so it’s really a good food option.

In the photo, I used plain yogurt tossed on a few raspberry’s AND some 90 percent cocoa dark chocolate before adding a drizzle of raw honey. There are so many variations you can make, be creative. I’ve used almonds and blackberry, banana and chocolate, the list goes on…

As for honey, it is best if you can find local raw honey because the bee’s feed off native flowers which is helpful in combatting allergy issues. Plus you support local products and business. And be careful to read the labels on the yogurt too — some brands sneak in added sugar along with other unnecessary ingredients.

Holiday 2.0

5 Ways to Transform Your Holidays

& Reduce Stress

Create a routine

  • Choose a time each day for your personal practice. Your practice could include meditation, exercise or taking a candlelit bath. Make it your personal time even if it is for 10 minutes!

Reduce caffeine and sugar

  • Over-consuming coffee, tea, sugar and processed food are easy to do. Make conscious choices by reading labels and saying no to the afternoon coffee or cookie.

Cut back on spending

  • Trust me — the kids, the family, the co-workers do not need that extra gift. Whatever you give, attend, or prepare this season is enough. It is enough because you are enough!

Invest in daily affirmations

  • These small pocket-sized books are available everywhere and not just for 12-step programs. I assure you, everyone benefits from waking up in the morning and setting an intention. You can even download an app.

Stop overbooking your holidays

  • Work party’s and family obligations often leave us feeling drained. Guess what? You don’t “have” to do them all. Gracefully bow out of some invitations, simply by politely declining. Your dance card is full.

Food Opts for the Week

Food OptionsRoasting peppers can be a good way to add to our go-to meals options for the week. Slicing them up and roasting on a cookie sheet in a 350 degree oven with a little olive oil and salt and pepper makes for great flavor additions to sandwiches, sides, eggs, or rice and potato dishes. And great color! So bring in whatever is left over in your garden or local farmers market and prepare for the week!

Eat well!

Namaste 🙂