Found a cool little app to help with mouse-less navigation in OSX. It’s call DejaMenu and it can be found here:
http://homepage.mac.com/khsu/DejaMenu/DejaMenu.html
It’s very simple to use. The default hot-key combination is command-shift-m to bring up DejaMenu which displays a dialog of the current apps menu bar actions. I’ve been looking for a good mouse-less way to access the menu bar. I just wish it had vi-like navigation instead of using the arrow keys.