Berry Overnight Oats

This is an excellent recipe to prepare the evening prior to a busy morning. I love the convenience of simply grabbing my jar of overnight oats and going! This meal is high in fiber, and contains both healthy fats and protein to ensure you will stay full all morning and avoid blood sugar spikes.

Gluten-free oats: oats are naturally gluten-free, but the facilities and processing methods pose high rates of contamination. Regular oats are fine if you don’t have a gluten intolerance, but if you’re eliminating gluten for whatever reason, be sure to choose gluten-free.
Cinnamon: helps lower blood sugar, loaded with phytonutrients that decrease inflammation
Bee pollen: local pollen to your area can help with seasonal allergies; packed with vitamins and beneficial enzymes
Raw honey: local raw honey can help with seasonal allergies; antiviral, high in antioxidants
Chia seeds: good source of omega-3 fatty acids and fiber

Berry Overnight Oats

Prep Time 5 mins
Cook Time 6 hrs
Course Breakfast
Servings 1 serving

Equipment

  • glass jar

Ingredients
  

  • ½ cup gluten free oats
  • ½ cup almond or coconut milk
  • 1 Tbs chia seeds
  • 1 Tbs almond or peanut butter make sure there is no added sugar listed in ingredients list
  • ½ cup strawberries
  • ¼ cup blueberries
  • ¼ tsp bee pollen
  • dash cinnamon
  • drizzle honey omit or use stevia if monitoring blood sugar

Instructions
 

  • Add non-dairy milk, nut butter, chia seeds and honey (optional) to a glass container. Mix well, then add oats. Make sure oats are fully submerged in milk.
  • Put in fridge for 6 hours or overnight.
  • In the morning, top with fresh berries, bee pollen and cinnamon!

Notes

This recipe is a total of 37 grams of carbohydrates, making it appropriate for diabetics on a consistent carb diet of 30-35 grams per meal. 
*If you prefer to use frozen berries, add those the night before.

Top Foods and Habits For A Healthy Brain

Most of us know someone with some type of neurological disease. Globally, neurological disease accounts for over 6% of disease burden, and it can be extremely traumatic for both the individual and their family. Diseases such as epilepsy, Parkinson’s disease, dementia, multiple sclerosis (MS), stroke, and headache disorders all fall into this category.

At the present, conventional medicine lacks effective and long-term treatments for most of these diseases, and most are seen as irreversible. Prevention is by far the best option. To keep our nervous system healthy and functioning optimally, we must keep channels of communication open between the gut and the brain. This is referred to as the gut-brain axis. A healthy intestinal microbiome facilitates efficient communication between the gut and the brain. Therefore, supporting our microbiome with good nutrition is key. Stress, certain medications, inadequate sleep, junk food, and vitamin deficiencies can all impact your microbiome and cause your “good bacteria” to be replaced by “bad bacteria”. Below I will dive into some of my favorite foods and habits to help optimize brain health and function.

Continue reading “Top Foods and Habits For A Healthy Brain”