Eating healthy in the A.M. — “Sailors Oatmeal” at mid-morning

Sailors Daily Oatmeal — Definitely a 4-Leaf meal

As with all meals, I never eat until I get hungry.  After a delicious bowl of fresh fruit at either 7 or 8 a.m., my body’s signal that it’s time to eat again comes between 10 and 11. That’s when I have my Sailors Daily Oatmeal shown shown here.

Sailors Daily Oatmeal – complete with lighthouse and book of knots

It features a big pile of fresh fruit on top of old-fashioned oatmeal that soaks in a mixture of cold water and vanilla-flavored almond milk (unsweetened, of course). While the oats and raisins are soaking, I have time to cut the fruit that goes on top.

By the way, there is no cooking involved — that’s right, I eat it cold; a trick I learned from Dr. Esselstyn and his wife Ann in their summer home in Claverack, NY in 2009. I now enjoy my oatmeal course more than ever. You should try it.

Outdoor dining at its finest — overlooking the fabulous Adirondack Mountains in Lake Placid, New York

For this nutritious 4-Leaf meal, the fruit on top was blueberries, blackberries, strawberries, apple and banana. To that, I added a few sprinkles of Uncle Sam brand whole wheat berry flakes with flaxseeds…and some cinnamon on top. Yummy.

For a one-page, printer-friendly recipe of this great meal: Just click here for a PDF.

Pictured here is an outdoor version of this great meal. For more info on that first bowl of fresh fruit in the morning, click here.  Above all, when eating 4-Leaf…stay positive and always….

Think celebration — not deprivation

Positive, simple, flexible and powerful!

Handy 4-piece take-charge-of-your-health kit—from

Want to find out how healthy your family is eating? Take our free 4Leaf Diagnostic Survey. It takes less than five minutes and you can score it yourself. After taking the survey, please give me your feedback as it will be helpful in the development of our future 4Leaf app for smartphones. Send feedback to

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J. Morris Hicks, working daily to promote health, hope and harmony on planet Earth.

For help in your own quest to take charge of your health, you might find some useful information at our 4Leaf page or some great recipes at Lisa’s 4Leaf Kitchen.

Got a question? Let me hear from you at Or give me a call on my cell at 917-399-9700.

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Blogging daily at…from the seaside village of Stonington, Connecticut – Be well and have a great day.

—J. Morris Hicks, board member, T. Colin Campbell Foundation

About J. Morris Hicks

A former strategic management consultant and senior corporate executive with Ralph Lauren in New York, J. Morris Hicks has always focused on the "big picture" when analyzing any issue. In 2002, after becoming curious about our "optimal diet," he began a study of what we eat from a global perspective ---- discovering many startling issues and opportunities along the way. In addition to an MBA and a BS in Industrial Engineering, he holds a certificate in plant-based nutrition from the T. Colin Campbell Center for Nutrition Studies, where he has also been a member of the board of directors since 2012. Having concluded that our food choices hold the key to the sustainability of our civilization, he has made this his #1 priority---exploring all avenues for influencing humans everywhere to move back to the natural plant-based diet for our species.
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4 Responses to Eating healthy in the A.M. — “Sailors Oatmeal” at mid-morning

  1. Craig Holman says:

    I really enjoy this web site. Thank you for all your efforts.

    For a long time I have eaten probably the same breakfast. It does not get boring. It is a treat.

    I do a little different though. I do a Sunday cooking and eat through the week.
    I use a crock pot with rolled oats, barley, wheat, millet cooked with diced apples. It usually cooks overnight. I get up in the morning and put the oatmeal in a container in the refrigerator. When I get up in the morning I put the oatmeal in a bowl, add flax and cinnamon and heat. I then add blueberries, blackberries, raspberries, banana and some slivered almonds or walnuts. I cover with rice milk. It reminds me of dessert.

    Thanks for the site


  2. Jason J says:

    Thanks for the fresh posts every day, I have been enjoying them since I discovered your site a few weeks ago. I’m excited to try the cold oatmeal with fresh fruit soon.

    Is there a specific type of oatmeal you recommend using for this?

    • jmorrishicks says:

      Jason, My son (co-writer) and I eat some version of this oatmeal every day. We buy either Quaker (Old Fashioned), Bob’s Organic, or the store brand at Trader Joe’s. They’re all pretty much the same; containing only one ingredient — whole grain oats. Just look for the best price. I think my son buys it at Trader Joe’s by the case.

  3. Kit Slitor says:

    This is an excellent recipe for the first meal of the day. Easy on the digestive system, no fat, gives energy.

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