Sky Lakes Medical Center | Live Smart | Fall 2019

4 LIVE smart | Fall 2019 Almond mocha overnight oats Sorry to break it to you, but coffee does not count as breakfast—unless you put it in these overnight oats, of course! Packed with fiber, whole grains, healthy fats and protein, this breakfast satisfies while also providing a caffeine kick-start to your day. Caffeine consumed in safe amounts can fit into a healthy, balanced diet—but remember to choose sources of caffeine that limit added sugars and saturated fat. Makes 1 serving. Ingredients ½ cup old fashioned oats ½ cup coffee, chilled ½ cup unsweetened vanilla almond milk ¼ cup low-fat Greek yogurt 1 tablespoon chia seeds ½ tablespoon unsweetened cocoa powder ½ teaspoon pure maple syrup (optional) ½ banana, sliced 1 tablespoon sliced almonds Directions ▸ ▸ Combine oats, coffee, almond milk, yogurt, chia seeds, cocoa powder and maple syrup (if desired) in a small jar or bowl. Stir, seal, and refrigerate overnight or for at least 4 hours. ▸ ▸ Stir and top with sliced banana and almonds. Enjoy! Nutrition information Amount per serving: 360 calories, 13g total fat (2.5g saturated fat), 17g protein, 54g carbohydrates, 12g total sugar (2g added sugar*), 107mg sodium *Nutrition information includes ½ teaspoon pure maple syrup. Tips: Overnight oats will keep in the fridge for up to four days. Make a batch for quick grab-and-go breakfast options all week! If you prefer a bolder coffee flavor, opt for a dark roast variety. You can also easily personalize this recipe—switch up the fruit, try different nuts or seeds, or add your own favorite toppings. Following the not-so-sweet buzz of the alarm clock comes the sweet, sweet sound (and aroma!) of coffee brewing and pouring into your favorite mug—or straight into your mouth if it’s that kind of morning. You may be among the many who rely on caffeine to kick-start their day—in fact, 90 percent of Americans consume a caffeinated product each day. But how much do we know about the health effects of the substance that is so deeply rooted and ingrained in our daily routines? Let’s get the buzz on caffeine. FIRST, WHAT IS CAFFEINE? Caffeine is a stimulant commonly found in coffee, tea, soft drinks, energy drinks, dietary supplements and cacao pods, which are used to make chocolate products. It stimulates the brain and central nervous system, which is what makes you feel more awake and gives you that boost of energy. HOW MUCH CAFFEINE IS SAFE? The U.S. Food and Drug Administration recommends limiting caffeine 1 2 CAFFEINE The buzz on By Andie Scherer, RDN, LDN, Sky Lakes Medical Center Diabetes and Nutrition Services