If it’s Boring You’re Not Doing it Correctly!

mango pistachio oatmealIt’s boring. It’s not sexy. It tastes like cardboard. Then, my friends, you need to revisit your oatmeal making skills. There are many easy ways to make that humble bowl of oats into a sexy superstar. Here are two far from boring variations.

Pumpkin Pie Oats with Bacon

  • 1/4c steel-cut oats (Irish Oatmeal)
  • 1 1/4c water
  • 3/4 c almond milk
  • 1/4 c canned pumpkin
  • 2 Tbs ground flax or 1 Tbs chia seeds
  • 1/2 tsp pumpkin pie spice
  • 1 slice crispy bacon, crumbled
  • 1 Tbs maple syrup or honey (optional)

I know it seems like a lot of liquid but you will get the creamiest oats this way. Bring water & almond milk to almost boiling, add oats and lower to simmer. Stir in pumpkin, flax seeds & pumpkin pie spice. Cook until all liquid is absorbed and desired consistency is reached. While oats cook make your bacon. Top cooked oats with crumbled bacon and maple syrup or honey, if using. (don’t like bacon? top with 1 – 2 toasted nuts of choice)

Spiced Mango Pistachio Oatmeal

  • 1/4c steel-cut oats
  • 1 1/4c water
  • 3/4 c unsweetened coconut milk beverage
  • 1/2c mango (I use frozen chunks)
  • 2 Tbs pistachios
  • 1 Tbs unsweetened coconut flakes
  • 1/2 tsp cinnamon
  • 1/4 tsp ground cardamom

Bring water & coconut milk to almost boiling and add oats, lower heat to simmer. Add in mango, pistachio, coconut & spices. Cook until liquid is absorbed and desired consistency is reached, stirring occasionally to keep from sticking.

Tip: Do you want your oats to cook more quickly? The night before boil water, add oats and simmer for 5 minutes. Shut off heat and cover, leaving on stove top. In the morning add in milk, bring to almost boiling and follow recipe.





You Are Enough

acceptthatyouareSeriously, you have the tools you need within you. You may need some guidance or a hand to hold along the way but you are more than okay. This is just a reminder amid the ads, magazine and email headlines, and the barrage of media that you are subjected to daily.

Yeah, we all have areas we can improve on but having flaws doesn’t make us broken. Having a past that has hurtful things does not define our future. You have the power within you. There’s no shame in asking for help if you need it but you alone are the one who can turn things around. The rest of us are merely guides and support.

I received an email filled with “hand-picked” beauty treatments. Things I believe to be unnecessary at best and downright hurtful at worst. I read it and wondered how many people believe they need body contouring done to get rid of cellulite. How many people are going to buy the magic pill to lose weight? I put these up there with snake oil treatments, scare people enough and they’ll be desperate to try anything.

Some things you can do are:

  • Eat whole foods, foods your great grandparents could recognize and identify as food.
  • Move your body daily, even if it’s just some good stretching or a brisk walk.
  • Find hobbies that make you happy and pursue them.
  • When you need help, ask for it.
  • Get out and get fresh air.
  • Mingle with others who make you happy and lift you up.
  • Call a friend when you are blue.
  • Smile, wear the bright color or the red lipstick. Whatever empowers you and makes you feel great.

Do I sound like your grandmother? You know she was full of sensible advice!

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I Did What I Tell My Clients Not to Do…

quick tacoToday I was wrapped up in work and let myself get to the point of stomach growling hungry. The kind of hungry that makes you go into the kitchen and want to eat the first thing you see. Which, in my case, happened to be a gluten-free chocolate babka.

I resisted the babka, as much as I wanted to eat it. Upon breathing and thinking a moment I also noticed I had some corn tortillas. I checked the fridge to see what I could throw on them. There was leftover ground turkey that had been seasoned with verde mole but I wasn’t in the mood for it. (Hungry and picky, no less). I did have mushrooms, broccoli slaw, avocado and daiya cheese. Perfect!

To keep the tortillas from falling apart I toss them on the stove and set the burner to medium. When the top of the tortilla starts to brown I flip it to the other side and let it char for about 20 seconds. I quickly heated the mushrooms, broccoli slaw with a sprinkle of Mexican spices and lunch was done. Though the picture is of one taco, I made 3 of them.

You could make these tacos with what ever you have in the house. Beans would be a good protein choice and I think olives would have went nicely in my mix. The point is to use what you have on hand and what you enjoy eating. It doesn’t have to be complicated or take a long time.

Do you have a hard time figuring out an eating plan that works for you? I offer a complimentary 20 minute strategy session. Email me, janinemchale@empoweredplate.com, to set up an appointment.

5 Tools to Help You Reach Your Goals in 2014


cropped-running-with-dog1.jpgI’m a gadget girl. I love things that will save time and make my life easier so I can stay on track and reach my goal. I’m on the hunt for a running watch this year so I can keep track of my pacing. Below are some things that can help with some of your resolutions:

Is your goal to increase your exercise this year? Why not try one of the fit devices that tracks your activity, food and sleep to help you stay on track. These devices sync online or with your phone so you can get a better overall picture of your  If that seems too complicated  a simple pedometer can also help. It will remind you of how many steps you’ve taken or how much more you have to do to reach your daily goal.

aquazing-sp-blueWant to drink more water? Buy a cute water bottle or to go cup that you will reuse. Plain water not your thing? I have an Aquazinger that lets you put fruit, cucumber or herbs in the bottom of the  container and mashes it a bit so it infuses the water with flavor. There’s a strainer in the bottom so the pulp does not float up into the water. I like to put in berries with a bit of basil or cucumber and mint. It came with a bunch of other suggestions as well.

Do you want to eat healthier? Bring your lunch along to work. There are some great bento box style lunch boxes that don’t look like you’ve brown bagged it and keep your food from getting squashed. I like the salad container from Fit and Fresh Salad Shaker Container. It has an ice pack and a container for the dressing. Twist the container and the dressing goes onto the salad. Give it a shake to coat and it’s ready to eat.

Want to work out at home? Consider buying a subscription to an online workout group, such as DailyBurn or Gaiam TV. You will get access to a variety of workouts that match up with your fitness level. It will keep you from getting bored while letting you try new videos. An added benefit is if the workout is not what you want you can switch to something else, unlike a gym class where you may feel stuck.

Finally, are you like me and lose your jewelry when going to the gym or yoga class? I once lost my engagement ring when I was getting a massage and I almost kissed the receptionist who spotted it in the corner of the room. I received an accessory pouch from Active Activities this Christmas and it’s genius. There is a ring holder, small pouch that holds my bracelet & earrings and slot for money or credit cards. You can even store your Ipod & membership card in it on the way to the gym. Love it! I’ve added photos so you can see what it looks like. I toss it in my yoga bag or purse and no more hunting for my jewelry.








Need help in reaching your goals this year?  Email me, janinemchale@empoweredplate.com,  for a complimentary 20 minute strategy session and together we can come up with the perfect plan for you.

Note: I did not receive any of these products for review nor do I receive compensation for the review. All opinions are completely my own.

Why I Will Not Do Another Running Streak

I did itI participated in a Turkey Trot Thanksgiving day after not having run for about a week. It was cold and I ran with some friends who were faster than me for motivation. I PR’d and on that high decided I would take part in the Runner’s World Running Streak Challenge. I would do at least one mile every day from Thanksgiving through New Year’s. The idea behind the streak was to not lose running fitness during the holiday season.

I figured the days when I was supposed to rest I’d do one mile slow and days when I wanted to strength train I’d incorporate the mile as a warm up or as cardio intervals during the workout. The other days I would run as I normally did.

What I didn’t anticipate was disliking the challenge so much. It changed running from something I generally enjoy or feel good about doing into something I had to do. I started to dread the thought of getting a quick run in. A few days when I was very sore or tired I said to hell with it and walked instead. The mileage got done, even if I wasn’t technically running.

I also slowed down my strength training. Days when I pushed myself to run the mile or two I didn’t always feel like strength training too. Work was busy, the holidays were upon us and I squeezed the run in which left not much time for other workouts. Yes – I know people busier than me were working out but they also had someone making them dinner and cleaning their houses!

I saw it through as a matter of pride, so I could say I finished it. In the end I’d rather keep my fitness routine enjoyable so that I stick with it. For me that means cross training with activities that do not include running. I tell my clients pick something they love so they look forward to exercising, otherwise they will start making excuses not to do it. It’s advice I intend to follow as well.

Do you need help on your path to being a healthier version of you? I am starting a New Year’s Press the Reset Button Detox on January 19th. You will get to eat delicious meals, have support throughout the detox, lose weight and boost your energy. You get to pick the length of the detox. For more information or to sign up, click here.