Recipe - Overnight Oats

You know the benefits of eating breakfast, but you also know the benefits of getting enough sleep. Do you really have to choose which one is more important? Not anymore you don’t - now you can have both. I have to admit that I was somewhat addicted to this stuff over the summer and experimented with many different add-ins to keep my palate excited. 

Overnight Oats are oats mixed with a liquid of your choice and soaked overnight to absorb the liquid and the flavor of whatever ingredients you add. The most common mixture is equal parts raw rolled oats, milk and yogurt, but you may want to alter the amount of milk for a thinner or thicker consistency. 

This is an affordable, healthy breakfast that provides whole grains, protein, fiber and fruit to get start your morning off right. And trust me, it could not be easier. Simply mix everything together in a sealed container or a Mason jar (like the ones you use for homemade jam) and set in the refrigerator overnight. The next morning, grab a spoon and you have breakfast. Voila! If you want to take the chill off, microwave for 20 seconds. Either way, it’s a delicious way to start your day. 

Overnight Oats (Basic Recipe) 

· 1/4 cup old fashioned rolled oats
· 1/4 cup to 1/3 cup skim milk (soy milk, almond milk, etc)
· 1/4 cup low-fat Greek yogurt (regular yogurt will give your oats a thinner consistency)
· 1-1/2 teaspoons chia seeds
· Sweetener and/or spice
· Fruit

Have fun experimenting with different flavor combinations – your oatmeal is only as good as your imagination! To get you thinking, I’ve included a few of my favorites.

Pumpkin Spice
· ½ teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· ¼ cup pumpkin

Peanut Butter Banana
1 tablespoon peanut butter (or nut butter of your choice)
1 teaspoon honey, agave or stevia to taste
½ small banana, cut into small pieces

Maple Blueberry
· 2 teaspoons maple syrup
· 1/4 cup blueberries

Apple Cinnamon
· 1/2 teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· 1/4 cup unsweetened applesauce

Raspberry
1 tablespoon raspberry jam
1/4 cup raspberries 

Guest Blogger: Laura White, USD Dietetic Intern

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Greek Yogurt

What’s all the hype about Greek yogurt? Do you know the difference between this and the yogurt you’re used to seeing in the supermarket?

Greek yogurt is made by straining off the whey, which gives it a thick, rich and creamy consistency.  It’s very high in protein and the unsweetened version is lower in sugar and carbohydrates than traditional unsweetened yogurt. Most national brands are non-fat or low-fat, but make sure you check the label. 

While the healthiest way to enjoy yogurt is to buy it unsweetened and add fresh fruit, I realize that this is not always preferable or convenient. Many people are not used to eating plain yogurt since their taste buds have become accustomed to the sweetened version. This would also hold true with Greek yogurt, as the plain version has a slightly sour taste. Either way, Greek yogurt contains approximately twice the amount of protein and half the amount of carbohydrates than a similar amount of traditional yogurt. The benefits don’t stop there.

Aside from eating Greek yogurt as a high protein breakfast or snack, you may want to try using it as a condiment or in recipes.

• Substitute unsweetened/plain Greek yogurt for sour cream on baked potatoes or taco
• Use it to replace some of the eggs or oil when making baked goods
• Add Greek yogurt instead of mayonnaise to tuna salad, egg salad or pasta salad for a tangy kick
• Start with a base of Greek yogurt and make a savory veggie dip by adding herbs and spices

Still skeptical?  Check out the nutrition label from Dannon’s version of Greek and traditional yogurt.  Yes, the calories are similar, but the added protein will keep you feeling full longer. What’s not to love about that?

Greek (5.3 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol: 10 milligrams
• Sodium: 50 milligrams
• Sugar: 6 grams
• Protein: 15 grams
• Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol 5 milligrams
• Sodium: 120 milligrams
• Sugar: 12 grams
• Protein: 9 grams
• Calcium: 30 percent on a 2,000-calorie diet.

Guest Blogger: Laura White, USD Dietetic Intern

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Nutrition Facts for Popular Sports Drinks

Replenishing fluid and electrolyte losses are an essential part of training and recovery. Your rehydration needs may be different depending on the duration and intensity of exercise you are doing. Luckily, not all sports drinks are created equal. There is a wide variety of drinks available that have different amounts of total calories, carbohydrates, and electrolytes. If you are exercising for long periods of time (more than 1 hour) and/or exercising at a high intensity that causes you to sweat a lot, you may want to choose a sports drink that contains carbohydrates and electrolytes to replenish what you lost. If you are a recreational athlete who works out for 45 minutes to an hour at the gym every day, a better choice for you might be one of the lower-calorie beverages or even plain water. Keep in mind that the reduced calorie sports drinks contain artificial sweeteners so they should be consumed in moderation. After reading this, hopefully you will be able to determine which formula of sports drink is right for you.

Nutrient breakdown of common sports drinks, per serving:

• Gatorade: 50 kcals, 14 g CHO, 110 mg Sodium, 30 mg Potassium, 0 g Prot
• Powerade: 50 kcals, 14 g CHO, 100 mg Sodium, 25 mg Potassium, 0 g Prot
• Vitamin Water: 120 kcals, 33 g CHO, 0 mg Sodium, 0 mg Potassium, 0 g Prot
• Gatorade Recover: 110 kcals, 20 g CHO, 105 mg Sodium, 0 mg Potassium, 0 g Prot
• Gatorade Fit: 10 kcals, 2 g CHO, 110 mg Sodium, 30 mg Potassium, 0 g Prot
• Gatorade Endurance: 50 kcals, 14 g CHO, 200 mg Sodium, 90 mg Potassium, 0 g Prot
• G2: 20 kcals, 5 g CHO, 110 mg Sodium, 30 mg Potassium, 0 g Prot
• Powerade Zero: 0 kcals, 0 g CHO, 100 mg Sodium, 25 mg Potassium, 0 mg Prot
• Propel Zero: 0 kcals, 0 g CHO, 100 mg Sodium, 25 mg Potassium, 0 mg Prot
• Vitamin Water Zero: 20 kcals, 5 g CHO, 0 mg Sodium, 0 mg Potassium, 0 mg Prot

Guest Blogger: Jocelyn Johnson, USD Dietetic Intern

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