It’s not only a new year, but a new decade. There’s something special about the start of a new decade. It’s true a lot can change in a year, but so much changes over the span of 10 years.

Think about it. How different were you January 1, 2020 than you were January 1, 2019? How much more different were you January 1, 2020 compared to January 1, 2010?

As we step into 2020, let’s not only think about who we want to be January 1, 2021, but who we want to be January 1, 2030. What habits do we need to start building now to be the person we want to grow into over the next ten years?

That’s a tall order. So, let’s take it one day at a time. And every new day starts in the morning (unless you’re still in college and sleep till noon).

Breakfast is one of the first opportunities we have each day to start the day strong and healthy. But few of us have tons of time to prepare a well balanced meal.

Grey Rogers, our Registered Dietitian, worked up a two minute Overnight Breakfast Oats recipe for us. It seriously takes two minutes to whip up and will provide your body with the nutrients it needs to start the day strong. Give it a try!

Click Image to Watch Video

Overnight Breakfast Oats

  • 1/2 Cup fruit
  • 1/2 Cup Old Fashioned Oats
  • 3/4-1 Cup of milk or water (adjust amount to reach desired consistency)
  • 1/4 tsp cinnamon
  • pinch of salt
  • 2 Tablespoons of nuts (optional)
  • 2 tsp chia seeds (optional)
  • 1 Tablespoon of honey (optional)
DIRECTIONS:  Add the oats, liquid, fruit, cinnamon, salt, and chia seeds to a mason jar or other type of resealable container. Give it a few shakes and place it in the fridge overnight (or at least 5 hours). In the morning, add a touch of honey (optional) and enjoy!

HEALTH BENEFITS:

Many breakfast options are a blood sugar nightmare. Baked goods, cereals, poptarts, or flavored yogurts are loaded with added sugars and refined carbohydrates (carbs). These ingredients send your blood sugar soaring.

Unfortunately, what goes up must come down.

I’m sure we’ve all experienced the mid-morning crash in mood and energy after a sugary breakfast. The occasional sugary treat isn’t a big deal, but when we’re constantly turning to sugary meals and snacks, you increase your risk for diabetes, heart disease, and weight gain.

Reducing the amount of refined carbs (i.e. sugar, syrups, flours) and increasing the fiber, protein, and fat will help keep your blood sugar (and your energy levels!) more stable. Old fashioned oats, fruit, and nuts are all good sources of these important nutrients. Don’t get me wrong, oatmeal still has carbs, but they’re what you may know as “good” carbs, which have a more complex molecular structure so it’s more work for the body to digest. The slower digestion helps to minimize a blood sugar spike.

A nice perk with this recipe is the versatility. My personal favorite is unsweetened almond milk, blueberries, cinnamon, and pecans – but the options are endless. You can switch up the fruit, type of liquid, spices, or other add-ins to create something you really like!