Overnight oats for active lifestyle

I am always doing work out in the gym which has no air-conditioner and the fans are always off. Only there are 4 windows for fresh air circulation. That is why I soak in my own sweat after an hour of 8.5km run. I need to change into new apparel after the run, in order for me to continue my subsequent weight lifting exercise. I'm getting about at least 2 hours a day of vigorous athletic activity in the form of cardio vascular exercise. What can I eat that will help me to lose fat, but it is healthy enough for me to continue to support my lifestyle? I'm having trouble finding foods that help healing and rebuilding all the muscle I'm using without having to eat a bunch.

Thank goodness that I never have any crave towards food like cheese cake, ice-cream, soda, chips, burger and chocolate. The only crave I have when I am in hunger and thirst is fruit and juice.

Recently I found a new habit of healthy eating - Overnight oats. What is overnight oats?
This easy, no-cook “ porridge" has make-ahead convenience and is packed with nutrition to get your day off to a healthy start. Make it in individual  air-tight container or jar for a perfect serving size and an easy grab-and-go breakfast straight from the fridge (it's eaten cold). Take it along to work or anywhere. Great to serve on a breakfast or brunch buffet. High in protein, calcium & fiber; low in fat & sugar.

Apparently this kind of cold oatmeal mixture has been around for a while. I don't know where I've been, because I'd never heard of it until I saw a recipe sharing by my friend on her FB wall.  After some googling, I discovered that overnight oats, refrigerator oatmeal, yogurt oats, and summer porridge are all names for the same thing. Whatever you call it, this stuff is delicious!
I played around with some different flavor combos, and created single portion recipes that will fit in a container. I started with HL low fat milk, then I replaced with HomeSoy, because some studies said milk caused cancer and acne, both are too scary to me. I see people putting peanut butter, honey, yogurt, nuts, raisins, banana, strawberry, kiwi, avocado, mango, pineapple and more.  It is fun to soak oats, soy/milk, chia seeds with food that you like, I put in steamed Japanese sweet potatoes here. 
ch-ch-ch-CHIA seeds. I included chia seeds in my overnight oats recipes. It is always a great way to sneak them into your diet. Chia seeds:
  • have more Omega 3 fatty acids than flax seed (important for heart health)
  • are the richest non-marine whole food source of Omega-3 (better than salmon)
  • absorb 10 times their weight in water and transform into a gel-like substance--great for athletes for maintaining hydration and helps with weight loss by making you feel full longer
  • are as high in protein
  • are loaded with calcium, potassium, Vitamin B, and anti-oxidants
  • help balance blood sugar
  • have a neutral taste so they will take on the other flavors in a recipe
  • can be eaten whole (unlike flax seed); they don't have to be ground before adding them to food in order to digest them and benefit from their nutrients
  • have a two year shelf life, stored at room temperature (flax seeds quickly become rancid and lose their nutritional value)
In addition to chia seeds, this overnight oats has protein; calcium-packed dairy and fiber-rich oats. It's hard to find a healthier breakfast than this.During the overnight soak, the oats and chia seeds absorb the liquid and soften. They have a great eating texture by the next day.

I've been pulling overnight oats out of my fridge and eating it for breakfast every day. LOVE the convenience of having it made ahead. It is filling and packed with nutrition, too. 
I have previously written about my healthy eating many times. Here are the links,
Healthy organic oatmilk as breakfast and afternoon snack ...
My all time favourite breakfast | Blog with Yan
Out of all my previous posts on the same topic, I like this overnight oats the most as of now. I didn't know that oats when it is eaten cold, it is tasted better than ice-cream. 
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