Smoothie Bowl w/ Chocolate PB2 and Honey

Another smoothie day. It is going to be to cold for smoothies soon, so I have to get my smoothie on. I decided to make another smoothie bowl for lunch.

This is gluten free, uses natural sugars, dairy free, vegan, healthy/full of vitamins, and so yummy.

I wanted to get some protein in there. So I added the PB2 Chocolate. It is a chocolate peanut butter powder. It is great on waffles, in waffles, on toast, in smoothies, in shakes, on smoothie bowls. You get the picture I am sure.


  1. 2 cups of frozen fruit
  2. 1 frozen banana
  3. 1/2 cup almond milk
  4. 2 cups of water

  5. 2 tbs of PB2 Chocolate Peanut Butter powder
  6. Fruit
  7. 1/2 tbs honey
  8. Pinch of Slivered almonds


  1. Blend the frozen fruit till you have tiny pieces, almost looks like rice
  2. Add liquid and blend till smooth
  3. Add toppings and enjoy

Calories 371, Fat 19.2 g, Fiber 14.4 g, Carbs 73.7 g, Sodium 161.5 mg,
Protein 11.1 g

Thank you again for reading. I hope you get a chance to try this.

Healthy Vegan Snack… Sweet and Spicy Tropical Salad

I wanted a sweet and spicy snack so I “made” this. Made is such a grand word for what I did. I cut up some fruit and put it together added spice, and coconut and ate it. But made it I did. It is beautiful and so very tasty as well. You eat with your eyes first so it if is beautiful, it is more appetizing.

Sweet and Spicy Tropical Salad
Yield 1 serving


  1. 1 mango diced ( about 2 cups)
  2. 1 dragon fruit diced ( about 2 cups)
  3. 2 tbs desiccated unsweetened coconut
  4. Cayenne Pepper to taste


Cut fruit, add to bowl, add cayenne to mango, add unsweetened coconut. Mix and serve.


Calories 374, Fat 10.6 g, Fiber 13.7 g, Carbs 71.2 g, Sodium 9.1 mg,
Protein 6.1 g

Thank you for reading. If you get a chance to try it let me know. Be good to yourself, and always strive to make yourself a better you.

Healthy Snacks? Hells Yes!


Alright… diets and dieting are a sensitive subject for most people. I have done my share of dieting, yo-yoing up and down. Trying out each new fad. I even tried that grapefruit diet. Do you remember that one? Maybe I am just showing my age.  If you want to read more about it. You can find it on Web MD.

I know some of my friends have done keto and have gotten such great results. Other friends have gone paleo, and had some great results. If you have something that works for you I say keep doing it. However, if you feel like your diet is not sustainable than maybe look into what makes your body feel good.

I prefer to try to eat whole foods now. The emphasis is on whole minimally processed foods. For instance if you look at the ingredients in a package of chips and there are more than 3 ingredients and many that you cannot pronounce that is something to avoid. Cooked or raw your body processes those whole food nutrients much more efficiently than it does those foods processed with chemicals.


There is some interesting research going around nutrigenomics. The New York Times has a great article about it. Where scientists and doctors are approaching peoples diseases based on genetics and what they eat.

“There is a buzz around nutritional genomics at the moment, which is partly a matter of timing. A sea change is under way in the approach scientists are taking to disease — they’re looking less to nature or nurture alone for answers, and more to the interactive symphony of ”systems biology” that nutrigenomics epitomizes.

At the same time, chatter around this new science has been amplified by a controversy. The idea of the biological relevance of race — even its very existence — is hotly debated. And the assumption of real genetic markers that distinguish one ethnic group from another is at the philosophical heart of nutrigenomics.

At the same time, chatter around this new science has been amplified by a controversy. The idea of the biological relevance of race — even its very existence — is hotly debated. And the assumption of real genetic markers that distinguish one ethnic group from another is at the philosophical heart of nutrigenomics.

Here’s the most familiar example: If you’re of Northern European ancestry, you can probably digest milk, and if you’re Southeast Asian, you probably can’t. In most mammals, the gene for lactose tolerance switches off once an animal matures beyond the weaning years. Humans shared that fate as well — until a mutation in the DNA of an isolated population of Northern Europeans around 10,000 years ago introduced an adaptive tolerance for nutrient-rich milk. The likelihood that you tolerate milk depends on the degree to which you have Northern European blood.

”That, essentially, is the model — a very dramatic one,” says Jim Kaput, the founder of NutraGenomics, a biotechnology company. ”As humans evolved, and as our bodies interacted with foods on each of the continents, we sort of self-selected for these naturally occurring variants. And certain populations have variants that, when presented with Western-type food — which is usually fatty and overprocessed and high in calories — pushes them toward disease rather than health.”

Credit NYTimes

I have noticed based on just experimentation, my body does better with more plant based foods, less animal proteins with emphasis on fish and seafood, and avoiding lots of dairy. I am half Japanese and I am lactose intolerant. I still like pizza though!

Eat Whole Foods, Don’t Starve Yourself

I strive… to eat using only whole foods, but I still allow myself to enjoy life. Do I eat things that are not whole foods. Yes! Do I do it all the time? Nope! During the holidays you should let yourself have fun. What is life without celebration? Eat whole foods, don’t starve yourself.

I am the kind of person that can be strict enough with myself to limit myself to 500 calories a day. Please don’t do this. It is not healthy and really messed up my metabolism for a long time. It messes with your hormones and many other body processes. I can tell you it feels painfully boring. It is going to a party and saying nah I can’t even take a bite of anything because I had my apple, boiled egg and saltines I have already allotted for this meal. Its feeling left out. Its the constant guilt about food. When I feel guilty about food, I know I began to resent food. However, if you snack, and eat everyday with health in mind. You can indulge occasionally. It is good for the soul and good for your spirits.

With that said I will stop rambling and get on with the healthy snacks. Eat these nummy things on a normal day and feel like you are treating yourself. Then when a special celebration comes around let loose and have fun.

Banana Almond butter and Grape

Yeild: 1 bowl


  • 1 banana sliced
  • 2 tsp of almond butter
  • 10 grapes
  • 1 tsp of desiccated unsweetened coconut


  • Slice bananas, and place all ingredients in a bowl and enjoy.

Calories: 222 calories, 10g fat, 3.8g fiber, 35.4g carbs, 14.5mg sodium, 3.4g protien

Banana Oatmeal Cookie Bites

Yield: 18 servings

(Gluten free, dairy free, egg free)


  • 1 cup of rolled oats
  • 2 whole bananas
  • 4 tbs raisins
  • 3 tbs chopped pecans
  • 1 tbs cocoa powder unsweetened
  • 1 pinch of salt


  • Preheat the oven to 350
  • Smash the bananas, mix in the oats, and then rest of the ingredients.  Roll the mixture into a ball and then place on a greased parchment paper lined pan. Bake for 15 minutes.

Calories for 1 cookie ball: 45.7 calories, 1.47g fat, 1g fiber, 7.37 carbs, 1mg sodium,

Yogurt with Frozen Fruit and Chocolate chips

Yield: 1 serving


  • 1 cup of greek yogurt
  • 1/2 cup of frozen fruit
  • 10 grams desiccated coconut unsweetened
  • 1 tbs dark chocolate chips

Calories: 300 calories, 11.2g fat, 5.2g carbs, 91.2 mg sodium, 25.2g protein

Remember to create a new habit, it takes 21 days of consistency… try replacing just your snacks with whole foods foods.

Thank you for reading, and have a fantastic day! I would love to hear from you. Let me know what you think.

Next Blog: Listening to my body vs. being lazy