Overnight apple cinnamon oatmeal

overnight oatmeal

Wouldn't it be nice to have breakfast ready as you wake up in the morning? I love waking up to aromatic scents from slow cooker. Walking into the kitchen makes me happy because our entire apartment is usually perfumed with sweet scent of apples and cinnamon, just like apple pie. As I mentioned already so many times, breakfast is a must! So, when it comes to fast and balanced breakfast options, it's hard to beat overnight oats. 

1 1/2 cups milk (I used whole milk)

1 1/2 cups water

coconut oil spray (or any cooking spray)

2 unpeeled apples and cut into small cubes

1 cup rolled oats

2 tablespoons honey

1 1/2 tablespoon butter

1 cinnamon stick (remove from slow cooker when oatmeal is ready)

1/4 teaspoon salt

1/2 cup nuts- almonds, walnuts, hazelnuts

Before you go to bed: Bring milk and water to a boil in saucepan over medium-high heat. Coat slow cooker with coconut oil spray (cooking spray). Place hot milk with water, apples, oats, butter, honey, salt and cinnamon in slow cooker and stir well. Cover and cook on low for 6 hours or until oats are tender.

After you wake up: Spoon oatmeal into bowls, top with honey and nuts while and enjoy your nutritious breakfast!

Workout myths = excuses?

Hey all Happy & Strong people!

Remember that exercise is an important part of your life. Don’t let the excuses to keep you from getting the workout you need. Let me debunk the myths to help you maintain a healthy weight and stay in shape. 


There is still too much emphasis placed on what the scale says.Your weight has very little to do with your fitness level. Muscle weights more than fat, so it’s common to see an increase in weight when performing lifting regimens after a few weeks.  What is important to measure is seeing how your clothes fit and how you feel overall. I' m 5'6 and my pre-pregnancy weight was 130 pounds. Confusing..I know, but this is what 130 pounds looks like with 15% body fat.



Your body needs extra fuel to workout. Good fuel!  Losing pounds and burning fat happen when you have calorie deficit. However, caloric deficit works the opposite way, that’s why your food intake should consist of a balance of healthy fats, protein, vegetable and fruit. My snack is always a little bit of everything: healthy fat, protein, fresh fruits and veggies. It's the best way to fend off food cravings. If you plan your meals and pack your lunch or snack, it will keep things under your control. It means that you will eat exactly what your body needs to refuel, instead of eating anything just because you're dying of hunger. In addition, such approach also slows down your metabolism. Great news is that working out on regular basis helps balance an occasional high-calorie splurge. 


Because you haven’t eaten for 7-8 hours during night (we really hope you get enough sleep) your body metabolism is at its lowest. To kick off your metabolism you need to eat breakfast that is simple and healthy while giving you energy and nutrients you need. Cereals, omelette, toast with almond butter, anything you choose is better than leaving home with no breakfast at all. 

TRUTH ABOUT bulking up

Heavy weights build the strength of your muscles so they increase your metabolism and burn fat. To really bulk up, you have to spend hours and hours in the gym lifting extremely heavy weights along with eating a very strict diet that promotes muscle gain. Loosing fat makes you look leaner - not bigger. Not to mention that muscle tissue is more dense than fat. 

TRUTH ABOUT being hungry

Don’t be fooled by habitual or emotional hunger. Your body is smart enough to let you know, when it’s actually time to refuel. Emotional eating is triggered by stress, boredom, sadness or happiness and habitual hunger is simply a habit when your body is used to eating meals or snacks at set time. If you are experiencing low cognitive functioning, so you cannot focus well, then you know it’s real biological hunger.

Stay happy & healthy & strong,