Dorm Room Recipes: Cinnamon Raisin Overnight Oats

Dorm Room Recipes: Cinnamon Raisin Overnight Oats | The Slender Student

You’re in college now and I’m not your mother, so I’m not going to sit here and lecture you on the importance of breakfast. I won’t tell you how it helps you concentrate in the morning, or that eating breakfast increases your chances of achieving daily nutritional adequacy. I won’t explain that those who choose to eat breakfast are more successful in their weight loss efforts. I’m just not going to do any of that. You can call your mom if you want someone to nag you about what you’re eating.

What I will be doing, though, is give you this recipe for cinnamon raisin overnight oats. OO are literally my favorite breakfast during the school year. They’re portable, prepable, delicious, and super filling with just the right combination of protein and complex carbs. This is just one variation, but I suggest you get creative. Maybe some peanut butter banana action?

Dorm Room Recipes: Cinnamon Raisin Overnight Oats | The Slender Student

Cinnamon Raisin Overnight Oats
Servings: 1| Calories per serving: 408
Fat: 13.2 g (Sat Fat: 3.7 g) | Carbohydrate: 43.3 g | Fiber: 6.1 g| Protein: 31.0 g

ingredients:

1/2 C dry instant oats

1/2 C unsweetened vanilla almond milk

1 scoop vanilla whey protein powder

1 T raisins

1/2 t cinnamon

1/2 t vanilla extract

1 T reduced fat cream cheese

1/2 packet of Splenda or Truvia

1/4 C nonfat Greek yogurt

3 walnut halves

 

directions:

1. The night before, combine your oats, almond milk, protein powder, raisins, cinnamon, and vanilla extract in a bowl. Mix well to make sure all of the protein powder gets incorporated throughout. Refrigerate overnight.

2. Place your cream cheese in a small bowl and microwave for 10 seconds. Add in the Greek yogurt and sweetener and stir well. Cover and refrigerate.

3. In the morning, top your cinnamon oats with the cream cheese “frosting” and a few chopped walnut halves.

 

Chocolate Espresso Oatmeal Bake

Frankly, I’m surprised that it’s taken almost a year of blogging for me to come up with this recipe. I mean, I’m constantly looking for ways to incorporate more chocolate into my diet, and if I can disguise it as something healthy by combining it with oatmeal, wouldn’t it be insane not to?
Chocolate Espresso Oatmeal Bake | The Slender Student

Chocolate Espresso Oatmeal Bake
Calories: 368 | Fat: 8.1 g (Sat Fat: 2.9 g) | Carbohydrate: 53.9 g | Protein: 26.3 g

ingredients:
1/2 C fat free Greek yogurt
1/2 C milk (I used unsweetened vanilla almond milk)
1/4 C liquid egg whites
2 T unsweetened cocoa powder
1 packet Splenda
1 t cinnamon
1 t instant coffee or espresso
1/2 T mini chocolate chips
1/2 C dry oats
1/2 small banana, sliced

directions:
1. The night before, whisk together the yogurt, milk, liquid egg whites, cocoa powder, Splenda, cinnamon, and instant coffee in a small mixing bowl until there are no lumps.*
2. Stir in the mini chocolate chips and oats.
3. Pour the oat mixture in a small baking dish coated with PAM. Top with sliced bananas.
4. In the morning, bake the oatmeal for 30 minutes in a 375° oven.

Chocolate Espresso Oatmeal Bake | The Slender Student

*note: if you want to try making this the morning of, simply spread the oats in the bottom of the baking dish and pour the liquid mixture over it before baking

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Q+A, Part 1

Thanks to everyone who has submitted their nutrition and fitness questions over the last week or so. If there’s something still burning in your mind, ask away!

Your nutrition and fitness questions answered! | The Slender Student

What’s your go to healthy meal?
My go to healthy breakfast is definitely overnight oats of any/every variation. Being able to prep a breakfast the night before makes all the difference on those early mornings when the thought waking up even a minute earlier makes you want to claw your eyes out. A little tip: the twist top Ziploc reusable containers are the greatest for toting the oats around in your bag without making a mess.

As far as healthy dinners or lunches go, you’ll find me making “scrap salads” or “scrap pastas” much of the time, especially at the end of the week. These consist of any leftover vegetables in my fridge, my last serving of individually frozen chicken breast, and shirataki noodles if I’m taking the pasta route. I like cooking up all of the veggies and chicken in a skillet with PAM, garlic, salt and pepper, layering them on top of lettuce or the noodles and chowing down. This type of meal is a great way to use up veggies without being wasteful and also to bulk up your meal without adding a ton of calories.

I’ve been counting my protein intake and am wondering how much I should be getting? I weigh 115 and am trying to lose fat and gain muscle in preparation for a marathon I’m training for. I’ve been getting between 50-70 grams a day but have noticed that is over the recommended amount for a female of my weight. Any thoughts?
The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight. This standard puts you at 52 grams per day, which is just within what you’ve been consuming. If you’re also regularly exercising with moderate to high intensity, which I assume is part of your training, then you’ll likely need more protein to regenerate the muscles that you’re working. Sounds to me like you’re in the clear, but if you’re still concerned, I’d look for a registered dietitian in your area! If you’re in Austin or Houston, feel free to send me an e-mail and I can give you some more specific recommendations.

Is it worse to eat late at night? Or is that just a myth? I find myself always craving a midnight snack.
Saying that it’s “worse” to eat late at night is likely too grave of a generalization for me to make. Weight gain is the result of inputting more calories than you output. The timing of when you input these calories is less important than how many. That being said, the truth is that your body simply doesn’t need fuel (food) right before bed. If you find yourself consistently getting hungry late at night, try eating a bit more (perhaps in the form of multiple smaller meals) throughout the day. Also, having a dinner higher in protein, whole grains, and healthy fats will help keep you satisfied until bedtime.

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Fuel Your Morning

This morning marked the beginning of the CYC Fitness 10,000 Calorie Challenge. Depending on your attitude toward exercise, you may view two weeks of 7 AM spin classes as a great way to nab that spring break bod, or, alternatively, as a complete submission to insanity. If you’re a CYC Challenge member or grade A slender student, then I’m going to assume you’re part of the former group and this post is for you.

Fueling up before a morning workout is a tricky beast, but after doing some research, I’ve set these guidelines for myself that will get me through the 10K Calorie Challenge. If you attended the Slender Student + Kitchenability event, then you might already be familiar with these general rules. Here’s my morning timeline:

How to fuel up for a morning workout! | The Slender Student

6:15 AM: alarm goes off; I think about snoozing it; I remember I’m going on a cruise over spring break; I shed one single tear; I get out of bed to do the things humans do upon waking up

6:30 AM: eat a small banana (I’ll explain why in a sec) and sip on water until I’m hydrated but not bloated

7:00 – 7:50 AM: do work at CYC; burn like a zillion calories; sweat through my tank top; leave CYC looking like I’ve just been tortured, but feeling like this

8:10 AM: get back home and straight chow on some overnight oats that I prepped the night before (recipe & explanation why below)

So what makes it worthwhile to break up your breakfast like this if you’re working out early in the morning? Think about it, while you sleep, you’re not eating (unless Ambien is making you do some strange things). This means that when you wake up, your blood glucose is at fasting level. Work out while your body is in that state, and you’re basically running on empty. No bueno. Add a banana (or any fruit, all natural fruit juice, or other fast carbohydrates) to your morning (about 30-60 minutes before your workout) in order to restore your glucose levels and give you something to charge your body. Drink up, too. You’re probably dehydrated after 6-8 hours of shut eye.

My overnight oats recipe is the perfect post-workout breakfast for a number of reasons. First of all, the protein (from the oats and protein powder) will help re-build the muscles that you just tore up during your workout. Secondly, the fat, fiber, and whole grains (from the almond milk and oats, respectively) will fill you up until lunch. My oats of choice these days consist of: 1/2 C instant oats, 1/2 C unsweetened almond milk, 1/2 scoop or 2 T whey protein powder, and 1/2 C blueberries mixed up and refrigerated the night before in a small, portable container.

If you’re feeling a bit more creative, check out my recipe for PB Banana Overnight Oats.

Now, who’s CYCd for tomorrow’s spin + yoga class?

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Lazy Sunday

Have a cooking, nutrition, fitness, or totally random question? Ask away!

And keep sending in YOUR SLENDER SORORITY pictures!

The Slender Student + Kitchenability

The Slender Student + Kitchenability event at CYC Fitness earlier this week was such a success! I could not have been more pleased with the turn out and I hope everyone took away some slender tips and kitchenable inspiration. Here’s the recipe for the 300 calorie Banana Apple Overnight Oats portable breakfast I demo’d:

ingredients:
1/2 C instant oats
1/2 C unsweetened almond milk
1/2 scoop (or 2 T) whey protein
1/2 small apple, chopped
1/2 small banana, sliced
optional: 1/2 t vanilla, 1/2 t cinnamon

directions:
The night before you want to have these oats, combine all of the above ingredients in a small bowl with a lid. Place in the fridge overnight and enjoy at any desired temperature the following morning! Make two batches if you want two days worth of breakfasts.

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