fuel2win

Overnight Oats: 3 Ways

Breakfast is such an important meal and opportunity to fuel the body. As the name suggests, this is the meal that literally breaks the fast. While there isn't one perfect breakfast option, there are definitely nutrients to look to include like whole grains, fruit, healthy fats, and protein. This mix of nutrients will help to fuel and refuel the body.

Overnight oats are such a great option because you make them ahead of time and then let the oats sit overnight. You can then warm them up before you eat them or just enjoy them right out of the refrigerator. Oats deliver fiber and protein to help fill you up; one cup of oats has about 10 grams of protein. In comparison - one large egg has about 6 grams of protein. 

The oats then serve as a perfect foundation for nutrient-rich toppings and additions like fruit, nuts, chia seeds, hemp seeds, and more! There are almost endless options for overnight oats so experiment and find the mixture that is best for you - even try savory options with toppings like avocado, egg, and chopped scallions. Below are three overnight oats recipes for you to try!

Chia Berry Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond milk
1 Tablespoon (15 mL) chia seeds
1/3 cup (80 mL) frozen blueberries
1/3 cup (80 mL) frozen strawberries
1/3 cup (80 mL) frozen raspberries

Directions:
1. Mix the oats, almond milk, and chia seeds together in a small mixing bowl.
2. In a pint-size jar, start with 1/3 of the oatmeal mixture. Then layer frozen raspberries. Top with 1/3 of the oatmeal mixture. Then layer with frozen blueberries. Top with 1/3 of the oatmeal mixture. Finish with a layer of frozen strawberries.
3. Cover and refrigerate overnight.

Optional: To serve finish with 1 - 2 teaspoons maple syrup or agave nectar.

Topping suggestion: Top with fresh bananas, fresh raspberries, and/or coconut chips.

Nutrition Facts (per serving): 400 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 80 milligrams sodium, 73 grams carbohydrates, 15 grams fiber, 13 grams sugar, 12 grams protein 

Golden Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) tumeric
1/4 teaspoon (1 mL) vanilla
2 teaspoons (10 mL) agave nectar
1/4 teaspoon (1 mL) cinnamon
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the spices and agave nectar to the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with raisins, sliced pear, coconut flakes, and/or hemp seeds.

Nutrition Facts (per serving):  470 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 80 grams carbohydrates, 10 grams fiber, 16 grams sugar, 15 grams protein

Maple Cinnamon Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) cinnamon
2 teaspoons (10 mL) maple syrup
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the cinnamon, maple syrup, and the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with chopped apple slices, walnuts, chocolate chips, sliced banana, and/or pecans.

Nutrition Facts (per serving):  380 calories, 8 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 70 grams carbohydrates, 9 grams fiber, 15 grams sugar, 11 grams protein

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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

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NEW: Fuel2Win

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Molly Morgan has launched a new project, Fuel2Win. The idea for Fuel 2 Win has been evolving as Molly Morgan, has worked with hundreds of pro, elite, college, and youth athletes. She has found that athletes, parents, and coaches are in need of practical evidence-based sports nutrition resources to guide them on what to eat to maximize performance. 


Checkout the Fuel2Win site for: downloadable handouts, tips, recipes, product suggestions, athlete interviews, answers to athletes questions, and more!

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