Tag Archives: Healthy

Baked pumpkin pie oatmeal

  • 3 cups old fashioned oatmeal
  • 1 15 oz. can pumpkin puree
  • 1 tsp. pumpkin spice
  • 1 tsp. cinnamon
  • ¼ cup egg whites (around 2 large eggs)
  • 2 mashed ripe bananas
  • 2 tsp vanilla
  • 1 scoop of whey protein powder unsweetened
  • 1 cup almond milk
  1. Preheat oven to 350 degrees F.
  2. In a medium mixing bowl add the pumpkin puree, egg whites, vanilla, pumpkin spice, cinnamon, banana, protein powder and almond milk.
  3. Mix until smooth and completely combined. Add the oatmeal to the mixture and mix again until completely combined.
  4. Pour into a greased or sprayed 8×8 inch baking pan or 9×13.
  5. Bake for 35 to 40 minutes (less for a 9×13) or until the center springs back when touched. Serve like you would brownies or a casserole. Enjoy!

Make it the best day!


Eat locally (travel version)

While you are traveling it is a great idea to eat at local hot spots. However, if you have a stove or cooking ability in the venue you are staying, take advantage of the local markets (Farmers and meat markets)!

They will have local fare that you can not get at home (if traveling abroad)

Regional specialties that are worth the sample. They may not taste the best or they could be amazing, take the chance! One of the most recent discoveries was black pepper Ireland Brie cheese. That was a real treat.

Try the local fare, cook it up and see the results.

Make it the best day!


Pack the snacks

When there is a busy day ahead the last thing we think about is our food for the day. We know our schedule is busy with meetings and running around. However, we don’t plan for the healthy snacks we need to stay fueled.

By preparing healthy snacks the night before a busy day, you will be rewarded. It will keep your energy higher and you will not succumb to the fast food temptations.

The options are endless for grab and go snacks you can prepare at home. Here are some of my favorites!

  • Roasted non-salted almonds (or any nuts you prefer)
  • A peanut butter (natural peanut butter, no salt or oils added) and banana sandwich on whole grain bread
  • A cup of non-fat, plain, Greek yogurt with berries mixed in or whey protein isolate mixed in
  • A bag of your favorite veggies cut up. hummus or peanut butter for dipping
  • A smoothie you can made the previous night
  • Homemade trail mix
  • Avocado spread on a piece of toast
  • Quest or Rise protein bars

Make it the best day!


Yogurt Treat

Craving an ice cream dessert, but want to stay on track with your healthy diet?

Grab a cup or less of non-fat plain greek yogurt. Mix in your favorite fruit and top with a hand full of Cheerios. This will satisfy your sweet tooth and won’t be a button buster on your new pants.

If you want to add a little more flair to the dish, grill your fruit then throw it in!

Make it the best day!


Jump start your Saturday

Wake up.


Grab a coffee.

Get out and go for an hour walk.

Chances are you have done three of the four above this morning. I am going to guess the hour walk hasn’t happened. Fear not! There is still time.

Get the blood flowing, bring a water bottle and enjoy these fall type temperatures!

Movement is the best medicine and it’s free 🙂

Make it the best day!


What’s on your shopping list?

There are a lot of temptations in the grocery store aisles. The sugary cereals, processed food and high sugar drinks.

Before going to the store it is best to make a list of things you need. This will help you avoid impulse buys (that usually fall on the not so healthy side.)

Be disciplined as you go through the aisle and keep your main nutrition goals in mind. If your main goal is to eat fresh and healthy as possible, stay to the outside of the store. The perimeter has all of the fresh fruits, veggies, and meats. In the aisles is where the traps lurk with processed foods.

The grocery store can be a place where your meal plan falters or really shines. Make it shine by being prepared, staying to the outside and using discipline.

Make it the best day!


Hawaiian pork with pineapple slaw

Happy Friday!

We made this recipe the other night and it was too amazing to not share! The slaw was bright, crisp and paired perfectly with the meat. Enjoy!

Hawaii Hula Pork Fajitas with Pineapple Slaw and Coconut Rice

Make it the best day!


Quick pickled vegetables

Summer is a great time to delve into pickled veggies and other tasty treats.

Here is a recipe for a quick pickled cucumber. You can sub almost any vegetable for the cucumber. It can be carrot, red onion, beets, etc.


  • 1/2 cup white vinegar, eyeball it
  • 2 rounded teaspoons sugar
  • 1 teaspoon mustard seed
  • 1 teaspoon salt
  • 1 clove cracked garlic
  • 1 teaspoon dried dill or 2 tablespoons fresh dill leaves, chopped or snipped
  • 1 bay leaf
  • 4 kirby cucumbers, cut into 1-inch slices on an angle


Heat small saucepan over medium high heat. Add vinegar, sugar, mustard seed, salt, and garlic to the pan and cook until it begins to simmer and sugar dissolves. Toss the dill, bay leaf, and sliced cucumbers together in a heat-proof bowl. Pour the simmering liquid over the cucumbers and stir to evenly coat. Allow to cool to room temperature or chill before serving.

Make it the best day!



When you’re traveling and eating at restaurants how easy is it to eat healthy?

There are temptations on every page of that menu. We all know it. It can be breakfast, lunch or dinner. Sausage gravy (yes please!) Onion rings (yum) Pasta with loads of cheese and meat (What do you mean I can only have one serving?!)

Maintaining healthy eating habits is about moderation. You can eat a scoop of ice cream, some pizza, a biscuit with gravy or whatever else strikes your fancy. The key is to not do it all the time. Enjoy your food and the experience. Just like anything else in life, do it in moderation.

You will feel better physically and mentally after the fact. Moderation can help you stay on track to achieving your goals in all aspects of your life. Just as being on Facebook or Twitter for a prolonged period of time can be a detriment to your productivity. Moderation can be applied to more aspects than food.

Stay on the path to success. Stay disciplined.

Make it the best day!