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Sports Nutrition
Recipe of the month: Overnight Oats
May 26, 2017

Prepping for meals the night before can help lower the stress during an already busy morning routine.

TIPS FROM YOUR DIETITIAN

Overnight oats (which can be a great alternative for cooked oatmeal) provides a great source of soluble fiber and protein which can help keep your blood sugars stable. Intake of oats has also been shown to help lower high cholesterol. Mix and match with these three different types to add variety to your morning meal!

INGREDIENTS

Makes 1 serving

Base:

  • 1/4 cup uncooked old fashioned rolled oats
  • 1/3 cup skim milk
  • 1/4 cup plain low-fat Greek yogurt
  • 1 ½ tsp dried chia seeds

Apple Cinnamon:

  • 1/2 tsp cinnamon
  • 1 tsp honey, optional
  • 1/4 cup unsweetened applesauce, or enough to fill jar

Maple Blueberry:

  • 2 tsp maple syrup (more or less to taste)
  • 1/4 cup blueberries

Banana Cocoa:

  • 1 tbsp cocoa powder
  • 1 tsp honey, optional
  • 1/4 cup diced ripe banana (approx. half of a small banana)

DIRECTIONS

  1. In a half pint (1 cup) jar or plastic container add oats, milk, yogurt, and chia seeds. Put lid on jar and shake until well combined.
  2. Remove lid, add remaining ingredients (see various flavour combinations) and stir until mixed throughout.
  3. Return lid to jar and refrigerate overnight or up to 4 days. Eat chilled.

NUTRITION FACTS (JUST THE BASE)

  • Total kcal: 160kcal
  • Fat: 3.5g
  • Carbs: 22g
  • Protein: 12g
  • Sodium: 55mg
  • Fiber: 4g

Recipe adapted from http://www.theyummylife.com/Refrigerator_Oatmeal

FUEL UP BEFORE OR AFTER YOUR WORKOUT

Located on the second floor, Game Changers Bistro @ Fortius offers a seasonally inspired menu featuring delicious and healthy options including fresh salads, sandwiches, home-made soups, and gourmet burgers.

Stop by Monday to Friday for lunch OR take advantage of our meal to-go services for breakfast, lunch or dinner. Visit our Bistro page to learn more.