Overnight Oats: Dairy Free & Delicious

overnight oats,

I struggle with breakfast, not least because I’m diabetic and have Irritable Bowel Syndrome (more on what that means for me here). 

A diabetic-friendly breakfast isn’t actually too hard to come up with. When you have major food restrictions due to IBS it narrows your choice. I am dairy free and I don’t do well with cereal or bread (at all). So that’s cereal out, toast out… it’s pretty damn limiting.

I’ve spent years eating things like eggs and vegetables for breakfast and while I’m ok with that, it gets a bit boring at times. I’ve tried porridge with soya milk but didn’t find it at all satisfying and it gave me horrific indigestion, so I’ve never revisited it.

At the end of last year I had the opportunity to speak to a dietician because I was miserable, hungry and needed some help with my diabetes. I have to tell you, she was a wonder. She recommended the Calories and Carbs book which has made a big difference, she helped introduce some new foods to my diet, she  worked to deprogramme me of everything slimming groups have taught me and gave some ideas for breakfast.

One idea was to make up my own breakfast muesli etc, something I am considering. One was to retry oats but with yogurt. Honestly, I wasn’t convinced but ever the optimist I gave it a go and this morning enjoyed a brilliant breakfast of overnight oats with Alpro Coconut Yogurt, raspberries and blueberries. Oh my days, it was delicious and incredibly filling. I ate half of the amount pictured and have saved the rest for tomorrow, assuming it stands up to the test of time in the fridge and is still as nice tomorrow.

What’s more, it was a grab and go breakfast. One of the more annoying things about being diabetic and having to be careful with certain foods for other reasons is that grabbing something quickly may be a little harder. We all know that convenience foods are often packed with rubbish but when a quick sandwich or bowl of cereal is a no-go, it can be frustrating. This breakfast took a minute to prep the night before and was popped in the fridge. This morning I opened it up and ate. As quick and simple as that.

Now I’m an overnight oats convert I’m looking around and seeing numerous other overnight oats related recipes. What’s your favourite oats breakfast?

Health: Keeping Yourself and Your Family Well

health, wellbeing

When was the last time you stopped to think about the things that you need to do to take care of yourself and your family’s health? I’ll bet that your family is covered however you’ve not put as high a price as such on your own health and wellbeing.

Good health is important to your overall well-being. If you suffer from a chronic condition, you will have a lower quality of life, as well as a shorter one. If someone in your family is sick, you will also suffer from watching them suffer. If the person in your family is also a breadwinner, you’ll suffer financially, as well. 

When everyone in your family is well, you will all be happier, better able to enjoy all that life has to offer, and better able to handle your financial responsibilities. Besides eating a good diet and getting regular exercise, there are a few things you should be doing for yourself and your family to improve health. Here are a few suggestions:

Mental Health

Mental health is an often overlooked part of your overall wellness. But physical health can affect mental health, and vice versa. And if your body is in good shape but you are suffering from depression or other mental health challenges, you are going to have a much lower quality of life. It is important that you see a therapist regularly to talk through the things that cause you stress or that are making you unhappy. Even if you don’t feel like you need therapy, a check in every few months or so is a good idea. You could be numbing yourself to problematic feelings.

Of course, you should also seek treatment if you have more serious mental health issues, such as an addiction or suicidal ideation. You may need to attend a drug detox center or even spend a few weeks in an in-patient facility. While this may seem intimidating to you, it is totally necessary to get the help you need. The same is true for any member of your family dealing with similar issues. 

Whether it’s meditation or professional therapy, seek out whatever services are needed to keep your mental health at optimal levels.

Sleep Health

Good sleep is one of the pillars of good health, right along with diet and exercise. If you are not getting enough sleep each night, you are robbing your body of important time where it does essential work to repair and rejuvenate every system in your body. Most people need eight to nine hours of sleep each night. If you are sleeping far more or far less than that, you are doing damage to your health. Setting a sleep schedule and creating a soothing environment for sleep will help you get the adequate amounts. If you don’t see the changes you need, talk with a professional to find out if there is another cause for your sleep problems. 

For younger members of your family, sleep health is about more than restoring the body. Sleep can actually be dangerous. That doesn’t mean that you shouldn’t let children sleep! It just means you have to put more thought into their sleeping environments. For example, babies should be laid on their backs to sleep in a crib, without any pillows, blankets, or toys in the space. Failing to adhere to sleep guidelines for babies can increase the risk of Sudden Infant Death Syndrome, or SIDS. Even older children can be subject to dangers during sleep, so always check with a paediatrician about best practices.

Environmental Health

There could be a lot lurking in your home or neighbourhood that jeopardizes your health and the health of members of your family. For example, if anyone in your family smokes, or if you allow any of your guests to smoke in your house, you and other members of your family are at risk from second-hand smoke. Some research even shows now that second-hand smoke is still a danger when people go outside to smoke because they bring it back in on their clothes.

Other environmental dangers can include toxins like BPA in plastic containers, volatile organic compounds in the paint on your walls, and chemicals in your carpets or wood floors. Personal care products and cleaning products that you buy can also have dangerous chemicals. It’s important that you research all the things you bring into your house to get rid of as many potentially harmful chemicals as you can. The effects of these harmful chemicals may not be felt for years, but they can be very serious. 

Good health is about more than eating the salad instead of the fries. Think carefully about all the things that can impact yours and your family’s health, and take proactive measures to protect it.

 

 

 

 

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