The only thing that I can say about overnight oats is that I wish I had made these sooner. I started making them last month. I believe it’s because I was nervous about having too much nut butter in the container and going out of my macros. Well, I won’t lie, to ensure that I got all of the cashew butter mixed into my oats that I made last night, I scrapped the last bit of the container and weighed it. The put it back in the container. Obviously, not the point of using the jar, but overnight oats can be measured or not. It’s your preference.
This is my basic recipe for overnight oats. You can add whatever you want, just remember that macros and calories change as the brands or ingredients change, but you’re smart enough to figure that out.
What You’ll Need:
- 1/2 cup rolled or steal cut oats – I used rolled oats because nutritionally there’s not much difference
- 5 ounces of almond milk – I had vanilla Almond Breeze on hand
- 1/2 scoop protein
- cinnamon – optional
- vanilla extract – optional
Measure out a 1/2 cup of oats (or a serving according to your label) in your container.
Add 5 ounces or 2/3 cup of almond milk (you can use any milk, I have a dairy sensitivity to certain products). To measure I used a liquid measuring cup.
Add a little cinnamon to taste and vanilla extract. Stir until cinnamon appears to be well mixed. Add protein powder if desired.
Place in fridge for overnight because you know, they’re overnight oats. I’m sure they could sit for a few hours if you wanted them for later in the day, but overnight allows them to really absorb the milk.
This is the basic recipe that I follow every time I make over night oats. Most oats I will add a nut butter. I keep a million different kinds and flavors in my pantry, and they all have very different nutritional value. So it depends on the day as to which one I use. Below are some photos of oats I have made in the past few weeks. I’ve listed the extra ingredient and the macros for them.
Side note: I add half a scoop of whey/casein blend to my oats for more protein. This makes them thicker, you may need to adjust liquid for protein powders. I have found 2/3 cup is enough for thickness.
Have fun with your flavors!
2T Caramel French Toast Cashew Fit + FF Whip and Cinnamon 17.8F/42.5C/15.5P
Yesterday I finished Week 2 of Bikini Body Guide and as of Wednesday I was down another half pound, for a total of 1 pound lost since starting the program two Monday’s ago. That’s pretty steady progress if you ask me and I honestly don’t mind it being slow like that. I’m back to 153 and I’m pretty happy. My goal at the moment is 149.5 pounds, this will be the first time since my sophomore year (2008/2009) that I will have been under 150 pounds.
That’s crazy to me. I never thought I would have come this far, but now that I have I know I don’t want to stop. I’ve been pretty motivated my whole journey. I’ve acknowledged when I needed to change it up or refocus, but these past two week feel different. I don’t know what it is, but I feel good right now, mentally and physically.
This week’s workouts were pretty solid, except I learned that my body just can’t handle pushups. I can do them in moderation, but Wednesday’s arms and abs day not only had a few different styles of pushups, but had a high quantity once you had completed the circuits. I ended up with a slipped rib and some terrible shoulder pain. Luckily, I went to the chiropractor Wednesday afternoon and was put together. I’m now finding alternatives when necessary so I don’t cause injuries that could prevent me from continuing my progress.
I’m still getting in my own lifting twice a week and when these 12 weeks are complete, I’m going to be getting back into full prep-mode for the fall. It’ll be another interesting summer, that’s for sure.
I also decided to start using my heart rate monitor again to track my output more accurately. While I follow flexible dieting, knowing your output against your input will truly help you with weight and fat loss. So I dug out my HRM that I purchased two years ago and the battery was dead. I wasn’t surprised at all, but I was surprised that it took five different stores to find the size batteries I needed to use it. Once I got it taken apart and reassembled, I was disappointed again when I realized the chest strap was broken and since Polar doesn’t sell just the transmitter strap, it meant a trip to Best Buy. I now am the proud owner of a pink HRM.
I’m not sure what my caloric burn goal will be, burning enough calories to lose a pound isn’t as easy as just burning 3,500 calories. A post from December explains how caloric burn can affect different kinds of bodies. When I first started losing weight, it fell off. As my weight was more manageable for someone my size I noticed I was hitting plateaus often and cutting fat was harder. It was discouraging, but after more research my frustrations started to dissolve and I learned that changing it up wouldn’t necessarily be a bad thing. I would always be on my toes.
This is one of the reasons why I thought giving BBG a try wouldn’t be so bad after all.
I was looking at photos from the fall right before my show and I can tell that even thought I’m 2 pounds heavier now, I’m leaner – definitely in the love handle region. My stomach is flattening too and the lose skin isn’t even that bad.
I can’t wait to pass my November show weight and really start leaning out for the fall. I’m glad I recognized last year when I first decided to compete that I would need longer than the average competitor to get where I want to be. I’m using the same philosophy this time around – 12 weeks of Bikini Body Guide, which will put me at the end of June when the program is complete. I’ll then start prep for competition in November.
Now don’t get me wrong. The progress right now is awesome. I’m glad I’m back on track after a crazy March. In fact, this morning when I was getting ready for the day, I was going through my closet to find a tank top. I found instead what used to be a tank top…
I love that I get to play the game “is it a shirt or is it a dress”. This tank top is from before I started my journey, so exactly 87 pounds ago. It’s a size large and it’s from PacSun – sometimes their sizing is funny, but HOLY CRAP. I wasn’t expecting this at all!
This really got me pumped and I’m so ready for Week 3. My workouts are written in my little notebook. My meals are planned out for the week and today was a solid day too. Cheers to another good fit week! I hope everyone has a great Monday.
Admittedly I stole this idea from my friend Sarah when I saw her IG post. I did add 1 ingredient – protein.
The original recipe is 1 can of pumpkin, not pumpkin pie filling, but just pumpkin and 1 box of desired cake mix. This alone with a low fat, solid carb snack. They’re super moist and really guilt free, without frosting.
My addition, was 2 scoops of Cellucor’s Cookies and Cream Whey protein. I figured the carbs were great, but you can never go wrong with a little protein. After mixing all the ingredients together, I used a quarter cup measuring cup for even cakes. I was able to get 15 even cupcakes.
For the future, I might add a third scoop of protein and a little water to balance the consistency. I believe I could get 16 cakes with that.
I used olive oil cooking spray for the baking pan so j wouldn’t have to amuse baking papers. I baked the cakes at 350 degrees for about 5-7 minutes. My oven runs hot so k really have to baby baked goods so they don’t dry out and over cook.
These were fantastic! You can’t taste the pumpkin at all and I paired a similarly tasting protein to cake mix, so you couldn’t taste it either!
The macros were solid with the added protein! Like fit girls dream.
I had one as an afternoon snack yesterday, and tonight I’m pair one with chocolate peanut butter arctic Zero and PB2. I mean a sundae that’s guilt-free? That’s my kind of Saturday night treat!
Do you have any treats that you’ve changed up to make healthier? What were some successes? Any failures?
After a crazy week last week, I finally have some control over my days. Today I did some meal prep for the first half of the week. Lunches and dinners are prepared up until Wednesday. I may need to pick up some more produce, but I also have a sufficient amount of fruit to help supplement my food intake. Yesterday I made breakfast muffins, which might as well be coconut banana muffins. I tripled the batch because I had some ripe bananas in the fruit bowl and was able to make about 20 muffin. Bagged and in the fridge ready to be devoured!
Tomorrow I’m spending my morning doing some work in the gym :] And hopefully I won’t have to work tomorrow night so I can get my butt to Bikram in the evening too!
I’m going to really focus this week on getting back on track from the past two weeks of crazy and horrible eating. his is my plan for the next few days:
- Morning Weights
- Night Birkam class
- Lunch run for endurance
- Hour of Cardio
- Food prep
This leads me to Day 13 of 100 Happy Days: Meal Prep.
This makes me feel like I have some control of my life, similar to making my bed every day. By making my meals ahead of time I know what I’m eating, I can get some extra sleep and I don’t need to panic about a meal a few hours from now. It’s all planned. #backontrack #paleo #100happydays #happinessdoesntcomeinajar #eathealthy #earnyourbreakfast
Have a great week!
Day 8: strength from afar. While some people say that social media locks us to our phones and computer screens, I believe it opens us to a whole world of people I wouldn’t be able to interact with otherwise. @jerri_m0 (on Instagram) is a NPC Figure Athlete and she is an amazing woman. I don’t think she understands the impact she has on me in New England. She’s beautiful and strong and not afraid to bust her ass to get what she wants.
There are so many bloggers that also have this effect on me. We inspire each other to push hard and work toward our goals. We use each other to set the bar higher. Friends and motivation don’t have to be in person.
#100happydays #happinessdoesntcomeinajar #bestrong #fitfam #lovearoundtheworld
Ok, so I set some hefty goals for this morning, and while I didn’t hit all the marks. I did pretty damn good :]
Timed run: 20 minutes
- Goblet squats: 3 sets of 20
- Plie squats: 3 sets of 20
- Braced squats: 3 sets of 20
Dumb Bell Workouts: 8lbs dumb bell, 3 sets of 10 for each
Rear Deltoid Raise
20 minute endurance run- 1.74 miles
Goblet squats 2 sets of 20
Plie squats 2 sets of 20
Dumb bell workouts- 5lbs weight
Lateral Raises 2 sets of 10
Shoulder Press 3 sets of 20
Hammer Curl 2 sets of 20
Bicep Curl 2 sets of 20
Deltoid Fly 3 sets of 10
Standing Row 3 sets of 10
My legs were so jello-y that continuing to squats would’ve resulted in poor form and possible injury. So I’m pleased with the sets I did accomplish, I just need to work back up to where I was. The standing row replaced plank row because I knew I wouldn’t be able to have correct form with how my legs were feeling. While I pushed through the fire in my muscles I didn’t do the rear deltoid raises either.
After two days off from running and 6 days off from weights, I’m not going to beat myself up for my body having a WTF moment.
Here’s some pictures from today’s work out.
What have you done to kick start your weekend?