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Reducing Disease Risk with this Powerful Breakfast Swap

The most vulnerable people to covid -19 complications are those with pre-existing conditions many don’t even know they have them.

Adding this overnight oats recipe to your weekly breakfast routine can help lower bad cholesterol by 5-8% and help reduce your risk of heart disease.

Eating oats cold also increases resistant starch meaning it doesn’t spike blood sugar and you absorb less calories. If you like them warm, they are super healthy that way too!

Sine the Environmental Working Group came out with their statement on oats & glyphosate, choose organic varieties like Whole Foods 365, Bob's Red Mill, Wholesome Pantry, or Trader Joes organic.

If you have been diagnosed with diabetes, oats can also help to manage blood sugar. Other useful tips:

  • Pairing oats with a source of protein prevents blood sugar spikes (see protein pairing options below)

  • Adding 1/2 tsp cinnamon per day has been shown to help reduce insulin resistance.


  • Mason jar

  • 1/2 cup rolled oats (210 cals & 7 G protein)

  • 3/4 cup liquid of choice (unsweetened almond or cashew milk, water, or milk)

  • Flavor add ins: vanilla or almond extract, cinnamon, salt sprinkle

  • Toppings: 1-2 Tbsp dried fruit or 1/4 cup fresh fruit

Put all ingredients in mason jar. Store in fridge. When ready to eat add protein source:

  • 1/2 cup 0% fat Greek yogurt (11g protein)

  • 1 Tbsp almond or peanut butter (4g protein)

  • 2 Tbsp powdered pb (5g protein)

  • 1/2 cottage cheese (7g protein)

  • 1 hard boiled egg (7 g protein)

You can store in the fridge up to 3 days.



Registered Dietitian & Sports Nutritionist
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