By Melina Benson
Chair, AMSA Wellness and Student Life
I can't tell you how many times I tell patients to eat breakfast, just loud enough to cover my own empty-belly growls. What a hypocrite, right?
We all know that eating a breakfast with protein improves concentration, curbs cravings for snacks high in fat and sugar (ahem, obligatory tray of doughnuts in the center of the table during rounds), and correlates with a healthy BMI.
But oh, how hard it is to get up in the morning and put something together! It is so much easier to opt for an overpriced breakfast bar, many of which are packed with sugar, fake fiber and carry a heavy caloric load.
Here's at least one remedy: Overnight Oatmeal. I believe there is something psychologically satisfying to starting a task that takes time to create itself. I'm thinking along the lines of gardening, brewing your own beer, or marinating meat or vegetables. When I leave a delicious oat mixture to soak overnight, it always helps me get out of bed in the morning. To make Banana Berry Overnight Oats:
1. Mash 1/2 banana into 1 cup low fat cow's, almond or soy milk in a microwave-safe mug or jar
2. Add 1/2 cup quick-cook oats.
3. Add 1/4 cup dried fruits, frozen or fresh berries
4. Dash vanilla extract
5. Dash salt
6. Mix it up, cover with cellophane, leave in fridge.
7. The next morning, microwave for 2 minutes and enjoy!
Other options: add 1 tsp honey or agave nectar, chia seeds, ground flax or nuts. Sprinkle with cinnamon and nutmeg. Be creative!
For more overnight oats recipes, check out: theyummylife.com/Refrigerator_Oatmeal