Friday, January 13, 2017

Fit Friday - Overnight Oats and Importance of Prep

Fit Friday is here again on this lovely (cold) January day. We are talking all things prep. Ruthie, www.cookingwithruthie.com, has a fabulous recipe that is worth the couple minutes of prep the night before. You will be well rewarded with a delicious breakfast if you can take a minute and get these oats going the night before.
I am also talking about the importance of planning and preparing. We all know it is necessary in order to succeed in this life!

Mango Coconut Chia Overnight Oats are one of my favorite healthy breakfasts!  I even love it for a snack during the day too.  Mango Coconut Chia Overnight Oats are one of my favorite, healthy breakfasts! on www.cookingwithruthie.com
 Mango Coconut Chia Overnight Oats are SOoooo simple to make!  Really.  Just mix a hand full of fabulously-healthy ingredients together and then throw in the fridge.  Let it sit there for at least a couple of hours but preferably overnight. . . and when you wake up in the morning it's all ready to go!Magical. :)
     Mango Coconut Chia Overnight Oats are one of my favorite, healthy breakfasts! on www.cookingwithruthie.com
 Mango Coconut Chia Overnight Oats are packed with all kinds of super good-for-you ingredients like whole grain oats (to lower cholesterol), fat free coconut greek yogurt, low-fat milk or coconut milk (whichever you prefer), golden raisins, dried mango and shredded coconut too!   Let's talk a little bit about Chia Seeds~ despite their tiny size they're one of the most nutricious foods on the planet.  They're packed with fiber, protein, omega 3 fatty acids, vitamins, and minerals too!   Mango Coconut Chia Overnight Oats are one of my favorite, healthy breakfasts! on www.cookingwithruthie.com If you love this version of overnight oats then be sure to check out my Lemon Coconut Overnight Oats, Swiss Muesli, Apple, Orange, and Cranberry Overnight Oats too!

Mango Coconut Chia Overnight Oats
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • 1 fuji apple, shredded
  • 1 bartlett pear, shredded
  • 3 cups low-fat milk or coconut milk
  • 1 cup fat free coconut greek yogurt
  • 1/2 cup dried mango slices, snipped
  • 1/2 cup golden raisins
  • 1/4 cup shredded coconut flakes
  • 3/4 cup sliced almonds
  • 1/4 cup chia seeds
  • 2 cup rolled oats
  • 2-3 tablespoons agave, adjust according to taste
  • 1/2 teaspoon vanilla
  • 1/2 teaspoon sea salt
  • additional fruit and nuts to garnish, if desired
Instructions
  1. In a large bowl with a lid; shred pear and apple.
  2. Add milk and yogurt; gently stir to combine.
  3. Add dry ingredients; stir until incorporated.
  4. Cover with airtight lid and rest mixture in fridge overnight.
  5. Before serving adjust moisture with additional milk if necessary.
  6. Serve in individual bowls and garnish with additional fruit.
  7. Enjoy!
1 1/2 cups fat free plain yogurt 1 1/2 cup low-fat milk 3 tab One of the key components to being healthy and fitness is prep. This is key guys....you can't accidentally lead a healthy life, be nutrition wise, and fit in all of your workouts. Life just doesn't work that way, at least not for me or any one else I know.

Give our Mango Coconut Chia Overnight Oats a try and they're sure to be a favorite at your house too! 


Every one I know these days is busy, it just seems to be the way of life anymore. That means you need to have a plan in order to accomplish all those pesky necessary things. So how does prep and planning fit into my healthy life? Let's walk through a typical day.

In order for me to run 4 days a week I have to get up early and get it done. This means a 4am alarm three days a week, Sunday long runs don't have to start quite as early. The night before I set coffee and get my clothes out, I make sure I know where my head phones are and the car keys. Prepped and ready to be up at 4am, feed a baby and out the door by 4:30am.  

Once I am back home it is a race to get kids up, fed and dressed. Back out the door by 8:30am. I drop the two older ones at the bus stop and head to get the 4 year old to preschool or itty bitty ball. After he is dropped the baby goes to daycare and I meet with clients or teach a class. Then I eat a healthy snack on my way to CrossFit or other lifting routine for the day. If I forget a healthy snack my workout suffers immensely because I spend the whole time thinking of how hungry I am. If I have planned and brought good food I am set to go get my little guy after I am done and head home for a solid lunch. If I have forgotten my healthy food I grab whatever I can and inhale it.

Before we have even gotten to lunch I have had to plan and prep in order to get my workouts in and eat some solid food. 

Workouts; plan what you want to do a head of time. If you are working out first thing in the morning get your clothes out and have breakfast ready to go (like the great one Ruthie provided us with today). If you are working out after work take your clothes with you to work, save the extra step of going home first and the temptation that calls once you see your couch.

Food: prep meals and snacks on Sunday so that it is easy to grab and no thought is needed. Have snacks ready to go so that candy bar doesn't call to you quite as loudly from the vending machine at work. Plan out your grocery list to limit impulse buying and to ensure you have everything you need for the week. I am loving grocery pickup offered by many stores these days. This requires meal planning, food prep, and takes away impulse buying. 

Prep may take some getting used to and a few extra minutes early on, but it allows us to get the things done we need to and it will save us time in the long run.


Happy Fit Friday!
 Much Love and Peace~ Nichole and Ruthie


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