Peanut Butter, Banana, and Chia Overnight Oats

Lately I’ve been obsessed with adding chia seeds to my food. Chia seeds are packed with nutrition. High in fiber, antioxidants, and omega 3 fatty acids and versatile in the way they can used, chia seeds are a great choice for anyone looking to add more nutrition to their meals. If you’ve never tried chia seeds or you’re confused about how to use them, have no fear. To make chia seeds edible, just soak in water or your favorite non-dairy milk, coconut water, or freshly made juice. For each tablespoon of chia seeds used, add two tablespoons of liquid. Let soak for several hours (overnight works best), and voila, your chia seeds are ready to be enjoyed. Chia seeds go great when added to smoothies, baked goods like muffins and granola bars, and my personal favorite, oatmeal. One of my favorite ways to make oatmeal and chia seeds together is in overnight oats. This involves soaking the oats and the chia seeds in liquid (along with other yummy additions) to make a tasty, easy meal that requires no microwaving or heating. Here’s the recipe for my favorite chia seed overnight oats. This recipe is so complete in nutrition and taste, I didn’t feel the need to add any additional sugars 🙂

Peanut Butter, Banana, and Chia Seed Overnight OatsIMG_8459

Ingredients:

  • 1/2 cup old-fashioned oats
  • 1/2 cup soymilk (or nondairy milk)
  • 3-4 tbsp. water
  • 1.5 tbsp. chia seeds
  • 1 ripe banana, sliced or blended/smushed
  • a drop or two of vanilla extract (optional)
  • a sprinkle of cinnamon
  • 1 tbsp. natural peanut butter (the less firm, the better, so if you refrigerate your natural PB, take it out of the fridge beforehand)
  • (optional) 2 tbsp. granola (for topping)

Directions:

  • In a large mason jar, or bowl, measure and combine oats, soymilk, water, and chia seeds. Mix so that all the oats and chia seeds are mixed together and can move around in the liquid
  • Slice or mash the banana, and add to the jar/bowl
  • Add cinnamon and vanilla extract, if desired (this adds some flavor)
  • Mix in 1 tbsp. of peanut butter.
  • Add a sprinkle of cinnamon
  • Make sure that everything is mixed well
  • Put a lid on the jar or top the bowl with a piece of saran wrap/cover and let sit overnight or for about 8-10 hours
  • Remove from the fridge, remove lid/cover, add 2 tbsp. of your favorite granola for a topping (optional)
  • Enjoy!

-Jess

Sleep for Your Health: Some Sleep Hygiene Tips

As any health-conscious person knows, sleep is essential to feeling your best. Nearly everyone at some point in their lives has trouble sleeping. I sometimes wake up very early in the morning (like 3 AM-early), but I’ve found several strategies to help lull me to dreamland–and keep me there! Here are some tips I’ve learned on becoming relaxed to induce a night of zzz’s and a get full nights rest:

  1. This might sound like a no-brainer, but avoid coffee and any source of caffeine in the afternoon/evening hours. Even small amounts in chocolate and tea might have an effect on your system, so it’s best to avoid it. If you are a coffee drinker, try to stick with 1-2 cups in the morning and make it a goal to say “no” to that tempting mid-day iced coffee.
  2. Turn off any unnecessary electronics (i.e. TV, radio, computer), and keep your phone away from your bed when it’s time to go to sleep. Charge your phone away from your bed.
  3. Try to get outside or be around natural light in the daytime. This will help your body get more in tune with evolutionary-based circadian rhythms. Come nighttime, avoid bright lights and try to limit exposure to TV and computer screens.
  4. Even though you might be tired throughout the day, taking a long nap (longer than 30 minutes) might affect your sleep cycle and make it harder to fall asleep. Instead, try exercising or engaging in a physically or mentally stimulating activity to keep your energy up when you’re tired during the day.
  5. On the topic of exercise, find a time that works for you, and stick to it. Some people find that working out in the morning is not only more convenient, but sets the stage for a more energy-filled day. Others like to exercise at night. As long as it doesn’t prevent you from falling asleep, exercising at night should be fine. If you are indeed feeling a little pumped up after a PM workout, try taking a hot shower or bath to soothe and relax your muscles.
  6. If you’re sensitive to light while falling asleep, consider blackout curtains or an eye pillow.
  7. Pets are lovely, but if your dog or cat has a tendency to make your head its personal pillow at night, consider sleeping apart from your furry friend.
  8. If anxiety keeps you up at night, try to figure out what’s behind your worries. Cognitive behavior therapy (CBT) is a form of therapy that can be done via specific self-help books or with a therapist, and involves changing cognitive distortions (or negative ways of thinking) that can lead to depression and anxiety. Also, journaling might be helpful to sort through your own thoughts. Try not to judge your own thoughts and instead let your thoughts flow from your mind to your pen to the paper. Then, see if you can find a pattern in your thinking.
  9. Get comfy. I’ve mentioned making sure your sleeping space is dark and distraction free. You can also use aromatherapy, massage, and yoga to relax your body and mind. Lavender, chamomile, and jasmine are some scents that can come in the form of essential oils and lotions, and really do help one to relax. Yoga poses along with breathing exercises can help connect your brain to your body in a relaxing, healing way.

    a yoga mat, essential oil lotion + spray, supplements, and a dream journal = a peaceful mind at night.

    a yoga mat, essential oil lotion + spray, supplements, and a dream journal = a peaceful mind at night.

  10. Consider taking a magnesium/calcium supplement, or a small amount of melatonin before bed. (Always consult a doctor before taking any supplements though!)
  11. Keep a dream journal. I’m fascinated by my own dreams, although sometimes I wake up after a dream and can’t fall back asleep. Writing down themes of a dream and then doing something relaxing, like reading a beautiful poem or listening to a favorite song can help to you to relax and help you fall asleep again. Then in the morning, you can analyze your own dreams, if it interests you.
  12. Try yoga nidra, a type of guided meditation, or other guided meditation podcasts and tutorials that can be found using google or available through apple podcasts.
  13. Eat a light snack before bed if you’re hungry. Try to aim for a balance of carbs & a little protein. A small amount of trail mix, whole grain crackers with a tablespoon of almond butter, or 6 oz. soy milk & a banana are some suggestions.
  14. Try to stick to a routine. This includes when you go to bed, what time you wake up (or set an alarm to wake up) and what times you eat throughout the day. Although it’s fun to live spontaneously, our bodies were meant to sleep and eat at certain points. Get into healthy, realistic habits, and become more attuned to your body’s needs.

Well, those are all the things that have been helpful in my experience. I hope you have a good nights rest!

-Jess