Breakfast Oats

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You’ll Need:

  • 1/2 cup dry instant oatmeal
  • 1/4 cup Blueberries
  • 1/4 cup red Raspberries
  • 1/8 cup slivered almonds
  • 1/2 cup Almond Milk
  • Chia and/or hemp seeds to sprinkle

Annnnnnd any other goodies you’d like to add would be juuuust fine!

Prepare oats to package, add goodies and milk and enjoy – cool thing about oats it you can pretty much put anything on it …

Other goodie ideas:

  • any fruit (blackberries, apple slices, banana, pear slices, pineapple, peaches, strawberries, ect)
  • Spices (pumpkin, cinnamon, nutmeg, stevia, vanilla extract. )
  • Milks (cows, hemp, almond, rice, soy)
  • Nuts and seeds (almonds, cashews, walnuts, chia, hemp, flax, pecans)
  • chocolate chips – yep! you just read that right hahaha

 

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My Everyday Grocery List!

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So I get a lot of questions on what to buy at the store. How do I know how to pick out produce, and such. So without further ado.. Here is my “everyday grocery shopping list”.

  • Most of the things like condiments I already have stocked up so you’ll only have to buy things like that every so often.
  • Also when buying produce keep in mind that this stuff goes bad fast, so only buy what you think your going to eat within that week. (Learned that lesion the hard way!)

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VEGGIES – feel free to add other favorites!

  • Spinach
  • Romaine Lettuce
  • Any other “salad” Mixes you’d like
  • Baby carrots
  • Cucumber
  • Tomatoes (baby ones, and big ones)
  • Squash
  • Zucchini
  • Bell Peppers (Red, Yellow, Green, and Orange)
  • Radishes
  • Green Beans
  • Chives and Onions
  • Corn
  • Asparagus

Fruits -Feel free to add other favorites!

  • Apples
  • Bananas
  • Grapefruit
  • Grapes
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Oranges
  • Lemons (for cooking with and water)

Lean Meats and Protien  ***grass-fed and hormone-free is ideal**

  • Shrimp
  • Tuna (in water)
  • Skin-less Chicken Breasts
  • Ground Turkey
  • Low- Sodium Lunchmeat
  • Turkey Bacon
  • Salmon (wild caught)
  • Lean Beef
  • Eggs and Egg Whites
  • Other fish is good too.
  • *** Any kind of Game meat is awesome for you as well because its in its natural environment and its “grass-fed”. (Antelope, Deer, Bison, Elk, Pheasant etc. )

Carbs

  • Brown Rice
  • Baby red Potatoes
  • Quinoa ( this also comes in a noodle form-by far the best gluten-free choices)
  • Whole-wheat Bread (or Gluten-free)
  • Yams
  • Sweet Potatoes
  • OLD-Fashion Oats
  • Low-Sugar and Low-Carb Cereals

Dairy

  • Skim or Low-Fat Milk
  • Almond or Coconut Milk (Dairy Free)
  • Greek Yogurt
  • Low-Fat Cheese (string cheese options are available in this too)
  • Low-Fat Cottage Cheese

Healthy Fats!

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado
  • Almonds, Walnuts, Cashews and Pistachios

Condiments

  • Stevia (liquid and sugar form )
  • Honey
  • Cinnamon
  • Salsa
  • Balsamic Vinegar (almost any “clear” type of dressing is better than the creamy kind)
  • Mustard
  • Agave Nectar
  • Flax-Seed Meal (to put in oatmeal and any baking goods)

Drinks

  • Water (obviously) -try to get a BPA free glass container then your saving the environment too!
  • Coffee
  • Green tea (not pre-made, but the tea bags)

Oatmeal 101

 

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So I love oat meal, whether its just plain or the usual cinnamon. But here are some great ideas for “spicing” up your oatmeal so you don’t have the same boring bowl all the time! =) ……… and you’ll get some great nutrients, save some calories and your taste buds will be happy campers.

  • First choose how your going to prepair it!

Water is a great option to keep calories down (this is my usual “go to”)

1% milk will have more creamier effect rather than the skim milk.

Almond milk and coconut milk can be great for adding a little flavor as well. (I like the vanilla kind)

Juice, now this might sound weird , but its actually not bad. Make sure you get 100% juice so you wont be adding a shit-ton of sugar and it will be adding some extra vitamins too! I like apple juice with the apples and cinnamon kind! YUMMI *note: some juices are very strong so you might want to do half juice and half water.

  • NOW, for the fun part! TOPPINGS!
  1. Dried fruits – you can either add them after making the oatmeal, so they are kinda crunchy. Or add them when your making it and they will plump up and get all juicy (cranberries, cherries, blueberries, mango, coconut, papaya ect)
  2. Peanut Butter and Almond Butter
  3. Fresh fruit (strawberries, blueberries, banana, black berries, raspberries, pear, apples, cuties, mango, pomegranate, ect. )
  4. Dark chocolate chips
  5. Greek yogurt or Almond milk yogurt
  6. REAL maple syrup
  7. crumbled gram crackers
  8. Canned pumpkin in the fall is awesome! add some cinnamon too .. mmmm
  9. Raisins
  10. Sunflower seeds or pumpkin seeds
  11. Flaxseed
  12. Chia seed
  13. Protein Powders
  14. Jam – or use warmed up frozen berries
  15. Chopped nuts. Almonds, Walnuts, cashews.
  16. Dried apricots
  17. I have heard of people putting an egg over the top too… never tried but but it might be worth giving it a whirl!

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