I think oatmeal sometimes gets a bad rap. People find it boring or think it’s not good for their diet because of carbs.

Of course neither of those things are true. Oatmeal is like a blank canvas just waiting for you to make something wonderful with it. Oh and it’s also great if you’re trying to shead a few pounds. Say hello to soluble fiber, that stuff that hangs out in your stomach longer and makes you feel full. If you feel full you’re probably not going to overeat.

That soluble fiber can also reduce bad cholesterol, which is super heart healthy.

Not all oatmeal is created equally though. Stay away from those packets of instant oats, they’re over processed and often contain a ton of sugar. You don’t need the added sugar when you can add Mother Nature’s sugar.

I prefer the Old Fashioned (or rolled) oats. They don’t go through as much processing as the instant stuff and they are much heartier.

How I do it.

I like to cook my oats with almond milk, it gives them a great flavor and consistency without adding a whole lot of calories. From there I add the good stuff.

I always add Chia Seeds to my oatmeal, it gives my breakfast an extra boost of fiber and protein.

Usually my breakfast is as simple as oatmeal, with chia seeds and honey to sweeten it.

Other ideas and tested favorites are:

• Cinnamon
• Agave (use instead of honey, not with it)
• Fresh fruit (bananas are delicious)
• Maple Syrup (again, NOT when using honey or agave)
• Brown sugar
• Peanut butter powder
• Cocoa powder

Really any combination of the above is delicious and cane made with little time and effort.

Be sure that you’re not adding too much of any of the sweet stuff or you’re not doing any better than those store-bought packets. I generally use about half to two thirds of what the bottle says is a serving.

Do you enjoy a nice bowl of oatmeal? What do you add to yours?

I get a lot of messages asking for smoothie recipes and I do have a few favorites that I really enjoy on a regular basis. I love my Triple Berry, Totally Nutty, and Piña Colada smoothies and they are often my go to recipes when I’m in a hurry.

I am going to share with you my secret to a great smoothie. Are you ready? Add what you love. It’s really that simple.

I have my staples that go into just about every smoothie I make. Chia seeds are something that I always add to boost the nutritional value. Most of my smoothies also have protein powder in them too, mostly because I usually drink my smoothies as a meal replacement. You’ve probably also noticed that I often add spinach to my smoothies to sneak some veggies in.

The recipes I’ve shared with you have been the final draft of many different attempts. I learn a little something with just about every smoothie I make.

Experiment with foods that you like. The worst that can happen is you choke down a smoothie that’s not that tasty (or pour it down the sink). You may be pleasantly surprised by different combinations of fruits and vegetables.

My challenge to you is to create your own smoothie recipe. See what you can come up with, what combinations make a smoothie you enjoy as a snack or even a meal.

When you come up with a winner EMAIL it to me so I can give it a try too, I’m always looking for something new to try out. I’d love to share a few reader created smoothie recipes too.