Power Through Breakfast with Overnight Oats

Overnight Oats (Image Source: iStock)

Breakfast is the meal that gets your day started and overnight oats have a mix of carbs and fiber to deliver longer lasting energy.

Another bonus of overnight oats that they are convenient, and you can prep them ahead of time by making them the night before or even, making a couple of jars at a time!

Thanks for the samples Naked Oats! (Photo Credit: @lm_pics607)

BOOSTED-UP OVERNIGHT OATS

I was excited to find boosted-up overnight oat mixes, like Naked Oats (pictured here)! The biggest bonus of pre-mixed products like this is CONVENIENCE. It takes only 30-seconds to prepare* (OR LESS) because all you do is combine two scoops of the overnight oats mix and one cup of water or milk of your choice. Then refrigerate for at least five hours or overnight.

*Tip: For a thicker-texture overnight oats, use two scoops of the Naked Oats mix and decrease the liquid to 3/4 cup and refrigerate overnight.

NUTRITION HIGHLIGHTS

What I love about this product is the protein boost and that there is no added sugar!

The added protein is from a combination of whey protein, peanut flour, and chia protein. And it gains its sweetness from fermented sugar (Reb-M).

Per serving: Each serving delivers about 240 calories, along with 7 grams of fiber, 20 grams of protein, and no added sugar which will help to fill you up and provide longer lasting energy.

Naked Oats are also available in a variety of delicious flavor profiles, including Chocolate Peanut Butter, Cinnamon Roll, Green Apple Cinnamon, Blueberry Cobbler, Double Chocolate, and Strawberry Cream.

TOPPING TIPS

Here are some topping tips to add to overnight oats before serving!

Chocolate Peanut Butter - Fresh banana slices and a sprinkle of coconut
Cinnamon Roll - Fresh blueberries and a dash of cinnamon
Green Apple Cinnamon - Fresh apple slices and a drizzle of melted peanut butter
Blueberry Cobbler - Fresh berries and a drizzle of Barleans Seriously Delicious Omega-Swirl
Double Chocolate - Fresh raspberries and cocoa powder
Strawberry Cream - Fresh strawberries and a sprinkle of chia seeds

Disclosure: This is a sponsored post by Naked Oats and product samples were provided.

Lacrosse Tournament Day Strategies and Tips!

When you're occupied all day with a tournament, staying fueled can be quite challenging! Here are some helpful tips and strategies to ensure you're well-prepared for your next tournament day.

Click here to download tips and strategies to help you at your next tournament!

Do you have a nutrition question? Click here to ask nutrition expert, Molly Morgan… your question could be answered in an upcoming blog post.

What is the best pre-game meal for hockey? And when to have it?

Ice Hockey Rink (Image Source: iStock)

A: I spent 14 seasons working with the Ottawa Senators hockey organization and have worked with hundreds of pro hockey players. One of the key things I have found is that EVERYONE IS DIFFERENT and what works best for one player, won’t be the best for another. For example, there are players that find that rice gives their legs better energy compared to pasta and others that have had pasta every pre-game meal for as long as they can remember!

Here are some ideas to consider for planning your next pre-game meal:

WHAT TO EAT: There are so many factors that go into deciding what to eat before a game. FIRST and most important - what works well for YOU and ALWAYS a new pre-game meal idea on a practice day first to see how you feel.

Also consider, how many minutes do you anticipate playing, the more minutes you anticipate playing, the more important it is to focus on CARBS because carbs fuel high intensity activities - which of course, the sport of hockey demands.

Pregame Meal Ideas

So, let’s assume you are going to play high minutes, there is a combination of nutrients that I recommend and that is: focus on carbs, add protein, and some fat.

CARBS fuel high intensity aspects of the game, PROTEIN will help balance out blood sugar levels, and SOME FAT is a source longer lasting fuel.

Examples:

• Pasta, Chicken, Sauce + Soup

• Rice, Salmon (protein + fat), + Veggies

• Potatoes, Chicken, and Veggies

• Turkey Sub with Veggies, + Pretzels

• PB + J Sandwich, + Smoothie (Fruit + Greek Yogurt)

• Burrito with Grilled Chicken, Rice, and Veggies

Quick tips:

• Drink water with your meal to help with your overall hydration level!

• Soup is a GREAT addition to a pre-game meal because it tends to be salty, plus delivers liquids both which help with hydration levels. This is especially important for hockey players that tend to have a high sweat rate and play a lot of minutes.

• Don’t overdo it on high fat foods like fried foods, these foods tend to “sit in your stomach” and won’t provide the quick energy needed to optimally fuel the sport of hockey.

WHEN TO EAT: Ideally your pre-game meal would be a couple of hours before your game, to allow ample time for foods to start to digest. And then about 45-minnutes pre-game, top off energy stores with a small carb-focused snack that is easy on your stomach like a banana, graham crackers, or pretzels and water (about 8 to 16 oz).

Get your sports nutrition questions answered! Click here to submit your question to sports dietitian or share your favorite pre-game meal with Molly Morgan!

Q & A: Can a 13-year old take a protein powder after a workout?

Answer: No, I wouldn’t recommend it. In general, I recommend protein powder only when teens are older and even then, I always focus on food first and supplements second.

MOST children and teens (and adults too) meet their protein needs without taking protein supplements! The recommended protein intake for children 9 to 13 years old is 34 grams of protein per day. While active children do have slightly increased protein needs, one scoop of protein powder could have 20+ grams of protein or about 60% of their daily “need”.

Plus, many foods deliver protein and protein intake can add up quicker than you may think! Here is the approximate protein content of some foods:
4 ounces of meat, fish, or chicken - 28 grams protein
4 ounces of tofu - 18 g protein
1 cup of Greek yogurt - 16 grams protein
1 cup of black beans, kidney beans - 16 grams protein
2 tablespoons of peanut butter - 8 grams protein
1 cup of milk - 8 grams protein
1 cup of soy or pea protein milk - 8 grams protein
1 egg - 6 grams protein
1 ounce of cheese - 6 grams protein
1 packet of oatmeal - 4 grams protein

The winning “formula” to refuel after an intense workout is a combination of carbohydrates, fluids, and protein. This can be accomplished with a meal, a snack, a smoothie, or even chocolate milk!

• Meal idea: Try a grain bowl with brown rice, grilled chicken, and veggies - paired with icy cold water! For more grain bowl ideas checkout Performance Bowls recipe collection.

• Snack idea: Peanut butter + banana and icy cold coconut water!

• Smoothie idea: Blend together 1 container (5.3 oz) of strawberry Greek yogurt, 1 cup frozen strawberries, and a 1/2 cup of milk or 100% orange juice. Blend until icy and smooth.

• Chocolate milk: provides the perfect mix of fluids, carbohydrates, and protein. Another bonus of chocolate milk is that it is easy to bring with you or pick-up if you are traveling for sports. TIP: For an on-the-go chocolate milk solutions try Horizon Chocolate Milk boxes, a bonus is that they are shelf stable and do not need to be refrigerated.

If you are going to add a protein powder:

1. Choose a protein powder that is third party certified (e.g. NSF Certified for Sport®), this will help to ensure that the product has in it what the container says and that it is free of banned substances. Plus, steer clear of products that have added “gainer” or “metabolism boosters”, these ingredients often lack scientific evidence and research to back the claims and are likely not safe for children and teens.

   Product Example: Vega Sport Protein Powder, Muscle Milk Pro Protein Powder, or Klean Athlete Recovery.

2. Consider how much is a serving, protein powders can have 20 to 50 grams of protein “per serving” and adjust how much protein powder you add to a shake or smoothie for your teen. For example, only add 1/4 of a “serving” to keep the protein content in check.

To get your nutrition questions answered, drop us your question and we could answer it in an upcoming post!

Note: The products referenced in this post are not an advertisement.

Kefir + Health-Helping Reasons to Try It

Kefir Smoothie - Drink Your Way to Gut Health

What is KEfir? It is a probiotic, Protein PAcked beverage. The word kefir comes from the Turkish word, keyif, which means “Good feeling”.

There are dairy-based and non-dairy versions of kefir. Dairy-based kefir as a drinkable and lightly bubbly yogurt, sometimes it is referred to as the champagne of dairy. And non-dairy kefir a lightly bubbly sparkling drink.

Kefir Cherry Smoothie Bowl (Image: iStock)

HEALTH HELPING CONNECTIONS

PROBIOTIC-RICH

Both the dairy and non-dairy versions of kefir are probiotic rich. For example, dairy-based kefir is a has 12+ types of probiotics.

Probiotics are important because they can positively impact the diversity of microbes in your gut, and diversity of your gut microbiome is linked to a wide variety of improvements in overall health from weight control to mental health. (Journal of Therapeutic Advances in Gastroenterology 2013)

IMPORTANT HEALTH BENEFITS

Research links kefir to many important health benefits including anti-microbial, anti-tumor, anti-carcinogenic, and anti-diabetic properties. (Journal of Food 2021)

ANTI-HYPERTENSIVE

In addition to the health benefits listed above, kefir has been linked to keeping blood pressure in check. Research has linked kefir to creating biologically active peptides, including ACE-inhibitory peptides, which ultimately can influence a decrease in blood pressure. Research continues to evaluate the potentially protective effects. (Journal of Functional Foods 2020)

Dairy Section of the Grocery Store (Image: iStock)

WHERE TO BUY KEFIR?

Look for dairy-based kefir in the dairy section of the grocery store and look for non-dairy kefir in the “health food” section of the grocery store.

Brand Examples:
Dairy-Based Kefir, Lifeway Kefir or Maple Hill Kefir
Non-Dairy Kefir, Kevita Probiotic Refresher

Or make your own kefir at home (recipes in my book Drink Your Way to Gut Health).

Wild Blueberry Probiotic Smoothie (Image: iStock)

QUICK TIPS TO ADD IN KEFIR

• Add dairy-based kefir to smoothies and shakes. See the Blueberry smoothie recipe below or click here for Tart Cherry Kefir recipe.

• Add plain kefir to cereal or oatmeal.

• Make overnight oats with kefir as the liquid of choice, click here for 3 Overnight Oats recipes.

• Add-in a glass of kefir at meals or snacks.

• Have a glass of sparkling non-dairy kefir for a refreshing drink.

• Make a smoothie bowl using kefir or a kefir-based smoothie as the base.

WILD Blueberry Probiotic Smoothie

Serves 1

Ingredients:

1 cup frozen wild blueberries
1 cup blueberry kefir

Directions:

1. Combine the berries and blueberry kefir in a blender. Blend until icy and smooth. Serve.

Nutrition Facts (per smoothie): 220 calories, 3 grams fat, 2 grams saturated fat, 10 milligrams cholesterol, 125 milligrams sodium, 35 grams carbohydrates, 4 grams fiber, 31 grams sugar, 11 grams protein

Holiday Recipe Ideas

When it comes to holiday entertaining, here are a few recipes that can truly add a touch of festive flair to your celebrations this season - Caprese Wreath Salad, No Bake Reese’s Bites, Pull Apart Snowflake Bread, and a Grapefruit Pomegranate Mocktail. So, as you prepare to host your loved ones this holiday season, I hope these delicious recipes make their way into your menu, creating lasting memories and a truly festive atmosphere.

Wishing you a wonderful holiday season! - Molly

Caprese Holiday Wreath (Image Source: Molly Morgan)

CAPRESE WREATH SALAD

This salad is perfect for the holiday season because it is SO simple to pull together and looks beautiful too.

Here’s a quick how-to: Layer the outer edge of a platter of choice with fresh baby spinach. Then arrange grape tomatoes and mini mozzarella balls around the top. Then just before serving, drizzle with balsamic glaze. If desired, serve with additional dressings of choice.

No Bake Reese’s Bites (Image Source: Molly Morgan)

NO BAKE REESE’S BITES

These no bake bites are oat-based, filled with crushed Reese’s, and they are quick easy to make! Click here to pick-up the recipe.

Snowflake Pull Apart Bread (Image Source: Molly Morgan)

SNOWFLAKE PULL APART BREAD
Indulge in the comforting embrace of winter with this exquisite creation, Pull Apart Snowflake Bread. It goes great with a cup of coffee in the morning or even can double as a dessert. Click here for the recipe from Half Baked Harvest.

Grapefruit Sparkling Pomegranate Mocktail (Image Source: iStock)

GRAPEFRUIT POMEGRANATE MOCKTAILS

Mocktails are a festive drink option for holiday parties!

How to: In a tall glass muddle a grapefruit slice, add ice, and fill the glass with grapefruit sparkling water (like LaCroix Pamplemousse - Grapefruit). The add a few pomegranate aerials to each glass and garnish with a grapefruit slice.

Aldi Product Picks!

Aldi Product Picks (Image Source: iStock)

There are so great products at Aldi that it is hard to pick just a few! Here is a recap of some of the go-to products that I love to pick-up! Click here to add these items directly to your Instacart shopping!

Disclosure: I earn a commission from Instacart from qualifying purchases.

QUICK COOKING RICE PACKETS

Aldi Quiona & Brown Rice Packets

Quick cooking rice packets are such a great pantry staple, they are quick, easy, and delicious. My two favorites: Simply Nature 90 Second Quinoa & Brown Rice (pictured here) and Simply Nature Seven Grains.

Nutrition highlight: Both varieties are whole grain, which delivers fiber that helps to keep you full and provide longer lasting energy.

EXTRA VIRGIN OLIVE OIL

Aldi Extra Virgin Olive Oil

Aldi has great priced extra virgin olive oil! Per ounce it is only about $0.35, which is less per ounce than other comparable olive oils.

Extra virgin olive oil is a great staple to keep on hand for sautéing, roasting, and use in sauces and salad dressings.

Nutrition highlight: Extra virgin olive oil is made from the first press of the olives, making it the most nutrient-rich olive oil.

EVERYTHING BAGEL SEASONING

Stonemill Everything Bagel Seasoning

Everything bagel spice is a flavor-packed and has become a staple I love to use in recipes, like Everything Smashed Potatoes, and as a topper for avocado toast.

Also check out the new flavor varieties, including Jalapeno Everything Bagel Seasoning, which gives a mild spice kick!

Nutrition highlight: Only 5 calories per serving, it adds a flavor boost with minimal calories.

MINI AVOCADOS

What is great about mini avocados is they are the perfect size to top slices of toast, add to tacos, or to whip up a small batch of guacamole.

Nutrition Highlight: Mini avocados have about half the calories of whole avocados with about 160 calories per mini avocado. Plus, avocados are packed with heart healthy fats, along with fiber!

Q and A: Are energy drinks recommended for teens?

Are energy drinks recommended for teens? (Image source: iStock)

A. No. Energy drinks are not recommended for teens or children. Energy drinks are those drinks that combine a caffeine plus a variety of vitamins, minerals, amino acids, and herbs (ginseng, guarana, etc.). The combination of the caffeine plus the additives, along with a potentially large volume of consumption is a recipe for disaster.

From a sports dietitian perspective, Molly Morgan, recommends all athletes, including teens, regardless of health and fitness level, should avoid energy drinks before, during, and after strenuous activities. There have been alleged deaths due to energy drink consumption when consumed before and/or during strenuous activity. 

Caffeine is not recommended for children (under 12 years of age) and is recommended in amount less than what energy drinks have for teens. While caffeine a primary concern, it is also the additional added vitamins, minerals, amino acids, and herbs that have not been tested in combination for safety or for their safety in children and teens.

How much caffeine is safe? The American Academy of Pediatrics recommends children under 12 years of age should not consume caffeine and healthy teens (up to age 19) are recommended to limit caffeine intake to 100 mg per day or less.

As for healthy adults, the daily max is recommended to be 400 mg per day. Women who are pregnant or breastfeeding are recommended to limit caffeine to 200 mg per day or less. 

For teens looking to boost energy for workouts, try these tips:

• Arrive to games and practices hydrated

• Have routine meals and snacks to provide a solid foundation of fuel that will provide the nutrients your body needs to perform at its peak,

• Get adequate sleep each night

References:

Higgins, et al. Energy Drinks: A Contemporary Issues Paper. Current Sports Medicine Reports. February 2018. 

American College of Sports Medicine, News Release, May 2018
https://www.newswise.com/articles/acsm-announces-new-recommendations-and-warnings-regarding-safety-of-energy-drinks

Holiday Survival Tips

As the holiday season is upon us and your schedule gets extra busy! Here are some tips to help you through the holiday whirlwind.

Holiday Preparation Burns Calories

Schedule time and sneak in time to stay active throughout the holidays! Although, also embrace the other ways that you will burn calories during the holiday season preparing for gatherings. For example, one hour of wrapping presents burns about 90 calories, one hour of cleaning burns about 150+ calories, one hour of cooking burns about 240 calories.

Calorie counts based on 150-pound person. Click here for a calorie calculator.

Stock up on healthier snacks!

Sure there will be extra snacks and treats around throughout the holidays. Also stock up on healthier staples like: almonds, pistachios, sunflower seeds, etc. They are perfect to put out at holiday gatherings or grab to take with you to keep your energy up while running errands.

Other quick and easy ideas to have on hand: clementines, bananas, fruit and nut bars (opt for lower sugar varieties), popcorn, whole grain fig bars

It’s all about balance!

Holiday celebrations often come along with drinks! Balance out alcohol by mixing in a glass of water or club soda between drinks. It will help to keep your overall intake in check, hydrate you, and leave you feeling better the next day.

Plus remember the calorie count that comes along with drinks to help balance out your intake! For example: long island iced tea (8 ounces) 780 calories, eggnog with rum (8 ounces) 370 calories, gin and tonic (7 ounces) 200 calories, light beer (12 ounces) 95 - 135 calories, red or white wine (5 ounces) 120 calories,

If you are throwing a party, serve up a fun non-alcohol “mocktail” like a Sparkling Holiday Mule! See the recipe below.

Sparkling Holiday Mule Mocktail

Sparkling Holiday Mule Mocktail

Ingredients:
Ice
Poland Springs Ginger Lime Mule Seltzer
Fresh Lime Slices
Whole Cranberries (for garnish)
Sprig of rosemary (for garnish)

Directions:

1. Muddle a lime slice in a copper mug (or other serving glass).

2. Add ice and fill with ginger lime mule seltzer.

3. Garnish with whole cranberries and a sprig of rosemary.

Cheers!

Highlight: Spaghetti Squash

Spaghetti Squash (Image Source: iStock)

While fall and winter are typically thought of as squash season, I wanted to highlight this unique squash because I think it is a perfect for summer.

Its unique spaghetti-like texture and light taste profile it makes a delicious side dish or even can be transformed into main dish. Plus, its nutrition benefits including vitamin C, vitamin B6, beta-carotene, and fiber.

Here are some tips and tricks to getting started with spaghetti squash!

Getting started

Carefully cut the squash in half lengthwise. Then scoop out the seeds. Tip: use an ice cream scooper to remove the seeds, it works great!

Roasting

Rub olive oil on each half and place on a baking sheet. Roast at 350 degrees F for 30 to 45 minutes or until tender and lightly browned. Let the squash cool.

Shred it

Once cooled, using a fork, carefully shred the squash into spaghetti-like “noodles”. Top the noodles with your favorite sauce or use in a recipe!

Garlic Parm Spaghetti Squash

A favorite way that I like to prepare roasted spaghetti squash is sautéed with garlic and topped with Parmesan cheese. It goes great as a side dish with many meals and reheats well also, click here for the recipe!

Or try an entree type spaghetti squash, like this Cajun Spaghetti Squash Bake.