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No Time For Breakfast? These 10 Easy And Healthy Overnight Oat Recipes Can Help You With It!

No Time For Breakfast? These 10 Easy And Healthy Overnight Oat Recipes Can Help You With It!

It’s not just moms who are busy in the morning. We’ve all got to start eating better! These days, nobody has time for the most important meal of the day. Yes, you should listen to what your mother told you (so should I) and get everything ready the night before. But do we? Well, here are 10 easy ways to do just that, at least for breakfast, with overnight oats.

What is that? Overnight oats are just what they sound like: overnight recipes for oats. It’s uncooked oatmeal soaked overnight (or at least a few hours) in liquid, which it soaks up by morning, making it ready-to-eat. For less-mushy oats, use less liquid. For more-mushy oats, use more liquid. You can use toppings to beat the bank or eat it just like it is, and any way in between.

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How to make basic Overnight Oat?

Let’s break it down, starting with the basics. Here’s what you need for the base.

EQUAL amounts of (I recommend one-third to one-half cup of each):

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  • Raw rolled oats or steel oats (NOT the instant stuff)
  • Milk (almond milk or other milk-product/milk-substitute – water may be used too)
  • Yogurt (Greek can be substituted, or yogurt can be left out if you don’t have any)

Add in layers or stir in (before or after refrigeration, usually a half-cup or more of whatever):

  • Other stuff you like to eat like fruits, raisins, nuts, seeds, granola (things will get soggy, so save ingredients you like crunchy – nuts, cereals – to add in the morning or right before you eat it)
  • Spices, extracts or herbs you have handy (cinnamon and vanilla are tasty classics, chia and flax seeds are healthy too)

Don’t forget a bowl, jar, mug or other container (even an avocado or cantaloupe shell) to keep in the fridge (I like small to medium mason jars with lids for at home, lightweight plastic containers with lids for travel)

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Overnight oats can be eaten cold from the fridge or heated up, as long as you use a microwave safe container and stir before eating to mix in “hot spots.”

They can stay in the fridge for up to 2 days, but that is it. Only make one or two days ahead.

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Here are just a few variations you can make – get creative and use your favorites!

Mixed Berries Overnight Oat

    Stir in a half-cup each of strawberries & blueberries for the perfect marriage of fruit to pair with your overnight oats.

    Blueberry muffin Overnight Oat

      For a New England favorite, stir in blueberries and add a touch of lemon zest (don’t skimp on the lemon zest!).

      Strawberry and cream Overnight Oat

        For a creamy delicious start to your day, layer or stir in 1-2 Tbsp flax seeds, maple syrup and frozen strawberries.

        Peaches and cream overnight oats

          Put some sweet in your morning when you layer or stir peaches into your overnight oats.

          Tropical Style Overnight Oats

            Give breakfast a tropical twist any day when you stir in mango & pineapple.

            Cocoa Nib & Pomegranate Overnight Oats

              Worth all the work, pomegranate seeds and cocoa nibs (2 tsp), vanilla extract (1 tsp) make simple yet delicious overnight oats.

              Apple Cinnamon Overnight Oats

                Overnight oats with apple slices and a pinch of cinnamon might be my favorite for fall.

                Peanut Butter & Jelly Overnight Oats

                  Feeling tired of the same old oats? Get crazy and stir in some peanut butter and your favorite jam !

                  Maple Bacon Overnight Oats

                    Go savory with your overnight oats and stir in crispy bacon ; I like to replace the syrup with shredded cheese (this is best heated up in the am)

                    Avocado and banana Overnight Oat

                      For Hispanic-style overnight oats, stir in avocado; instead of banana, try some fresh parsley with it.

                      Oats are the classic breakfast food. Overnight oats are simply delicious food-to-go, and who knew, they’re good for you too! Maybe you have some help getting the kids up and going in the morning. If not, these recipes are literally simple enough the kids can do without help. In fact, what a great idea for kids’ breakfast too. No mumble and grumble about nothing to eat when your kid sees these on the top shelf. Good morning!

                      Featured photo credit: Shutterstock via pixabay.com

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                      Joan Lowell

                      Educator, Writer

                      No Time For Breakfast? These 10 Easy And Healthy Overnight Oat Recipes Can Help You With It! How to Talk to Your Tween About Puberty Seasonal Sickness – When to Call the Pediatrician 10 Ways to Stay Positive (When You Don’t Feel Like It) During the Holidays Conflict Resolution: 5 Rules From a Mom to Resolve Conflicts at Home

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                      Last Updated on September 15, 2020

                      4 Ways to Deal With Big Life Changes in a Positive Way

                      4 Ways to Deal With Big Life Changes in a Positive Way

                      Life changes are constant. Whether it’s in the workplace or our relationships, nothing in life ever remains the same for long.

                      Regardless of the gravity of change, it can always be a little scary. So scary, in fact, that some people are downright crippled by the idea of it, causing them to remain stagnant through anxiety.

                      Have you ever noticed how much of life’s transitional periods are riddled with anxious vibes? The quarter life crisis, the mid-life crisis, cold feet before getting married, retirement anxiety, and teenage angst are just a few examples of transitional periods when people tend to panic.

                      We can’t control every aspect of our lives, and we can’t stop change from happening. However, how we respond to change will greatly affect our overall life experience.

                      Here are 4 ways you can approach life changes in a positive way.

                      1. Don’t Fight It

                      I once heard one of my favorite yoga instructors say “Suffering is what occurs when we resist what is already happening.” The lesson has stuck with me ever since.

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                      Life changes are usually out of our control. Rather than trying to manipulate the situation and wishing things were different, try flowing with it instead.

                      Of course, some initial resistance is natural if we’re going into survival mode. Just make sure you are conscious of when this resistance is no longer serving you.

                      If you’re feeling anxious about impending life changes, it’s time to practice some techniques to address the anxiety directly. These can include meditation, exercise, talking with friends about how you’re feeling, or journaling.

                      If you’re worried about a big life change, such as starting a new job[1] or moving in with your partner, do your best to control your expectations. It may help you to talk with people you know about their experiences going through similar changes. This will help you form a realistic picture in your mind of what things will look like post-change.

                      2. Find Healthy Ways to Deal With Feelings

                      Whenever we’re in transitional periods, it can be easy to lose track of ourselves. Sometimes we feel like we’re being tossed about by life and like we’ve lost our footing, causing some very uncomfortable feelings to arise.

                      One way we can channel these feelings is by finding healthy ways to release them. For instance, whenever I find myself in a difficult transitional phase, I end up in a mixed martial arts studio.

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                      The physical activity helps me channel my emotions and release endorphins. It also helps me get in shape, which generally increases my mood and energy levels.

                      Exercise is important in cultivating positive emotions, but if you’re struggling with anxiety in particular, it’s important to cultivate a regular exercise routine as opposed to a one-off workout. One study found that “Aerobic exercise can promote increase in anxiety acutely and regular aerobic exercise promotes reduction in anxiety levels”[2].

                      If exercise isn’t your thing, there are other, less intense ways of cultivating positive emotions and reducing anxiety around life changes. You can try stretching, meditating, reading in nature, spending time with family and friends, or cooking a healthy meal.

                      Find what makes you feel good and helps you ground yourself in the present moment.

                      3. Reframe Your Perspective

                      Reframing perspectives is a very powerful tool used in life coaching. It helps clients take a situation they are struggling with, such as a major life change, and find some sort of empowerment in it.

                      Some examples of disempowered thinking during life changes include casting blame, focusing on negative details, or victimizing[3]. These perspectives can make awkward transitional phases much worse than they have to be.

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                      Meanwhile, if we utilize a more positive perspective, such as finding a lesson in the situation, realizing that there may be an opportunity for something, or that everything passes, we can come from a greater place of ease.

                      4. Find Time for Self-Reflection

                      Having time to reflect is important at any stage in your life, but it’s especially important during transitional periods. It’s quite simple really: we need our time to step back and get centered when things get a little crazy.

                      As a result, big life changes are perfect for doing some self-reflection. They are opportunities to check in with ourselves and practice getting grounded for a few minutes.

                      Take a look at this reflective cycle adapted from Glibb’s Self-reflection guide (1988):[4]

                      Use self-reflection when facing life changes.

                        Self-reflective exercises include meditating, yoga or journaling,[5] all of which require some quiet time to get yourself together.

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                        One study found that journal improves “self-efficacy, locus of control, and learning”[6]. A healthy sense of self-control can make the process of change easier to bear, so that in itself is a great reason to try self-reflection through journaling.

                        To learn how to start journaling, you can check out this article.

                        Final Thoughts

                        Big life changes may rock us for a little while, but they don’t have to be as bad as we initially perceive them. If handled in a positive manner, transitional periods can pave the way for some serious self-growth, reflection, and awareness.

                        Cultivate a sense of positivity and find ways to diminish the anxiety around life changes. Once you make it to the other side, you’ll be grateful that you made it through in the best way possible.

                        More Tips on Facing Life Changes

                        Featured photo credit: Alora Griffiths via unsplash.com

                        Reference

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