#FightFuel: Overnight Oats

#FightFuel: Overnight Oats
May 17, 2016 EverybodyFights

#FightFuel: Overnight Oats


FightFuel: Overnight Oats

My first three #FightFuel posts are all about breakfast — and for good reason. How you start your day sets the tone for the rest of the day. For example if you take a high-energy morning class at EBF, you’re likely feel that energy throughout the morning and afternoon. If you have a smoothie from Nourish Your Soul for breakfast, you’re likely to crave healthy foods the rest of the day.

It is (pretty much) common sense, but let’s talk about the science behind breakfast. Eating within an hour of waking up helps jumpstart your metabolism and burn more calories throughout the day. Sure you might consume more calories throughout your day compared to the person who skips breakfast, but you will move more in the morning.

In a New York Times blog post, “Is Breakfast Overrated?,” Gretchen Reynolds reports on a handful of breakfast studies. The major take-away is that breakfast didn’t necessarily contribute to weight-loss or weight gain, “The one difference was that the breakfast eaters seemed to move around more during the morning; their activity monitors showed that volunteers in this group burned almost 500 calories more in light-intensity movement. But by eating breakfast, they also consumed an additional 500 calories each day. Contrary to popular belief, skipping breakfast had not driven volunteers to wolf down enormous lunches and dinners — but it had made them somewhat more sluggish first thing in the morning.”

If you are concerned with weight-loss, the really important piece of the puzzle is having a healthy and balanced breakfast. For busy fighters, it’s all about planning ahead and making sure you have healthy options every morning.


My go-to breakfast on-the-go is overnight oats. If you know me at all, you know that this is my saving grace during busy mornings. Here is my formula…

Overnight Oatmeal Recipe


  • 1/2 cup oats*
  • 1 Tbsp chia seeds or ground flax meal
  • 1 cup nut milk or coconut milk/water
  • 1 cup of fruit
  • 1 tsp ground cinnamon
  • Optional: Add 1 Tbsp of raw nuts, 1 Tbsp dried fruit, 1 Tbsp of cacao nibs or 1 Tbsp of crunchy nut butter


*If you are concerned with protein, use ¼ cup of oats + 1 scoop of protein powder


  1. Grab an airtight container like a mason jar or tupperware. Add the oats and chia seeds and shake. (Chia seeds have the tendency to clump if you don’t mix them with the oats.)
  2. Add the milk/water, fruit, cinnamon and optional ingredients. Shake well.
  3. Store in the refrigerator overnight and consume for breakfast. Make a few servings of overnight oats ahead of time, but hold off on adding the fruit until the night before or day of consumption.

Eat breakfast to fuel that fighting spirit. FightFuel: Overnight Oats

Emily is the fitness instructor, recipe developer and photographer behind Stay Healthy, Stay Happy. She teaches a variety of classes including yoga, Zumba and boxing. You can also catch her for a how-to food demo from time to time. At the EBF, you’ll find her teaching BAGFIIT Beats with a dance-oriented flare and BODYFIIT 360, a challenging combination of yoga, suspension and weight-training.

Fight Fuel: Nut Butter Energy Bites