Since having my third baby, I’m suddenly very aware of the tight muscles in my back and shoulders and the fact that I’m tired stomping up the sledding hill with the older kids. It’s harder than it was pre-baby. All this has given me a renewed motivation to take better care of myself now so that I can really enjoy my three boys (!) when they are old enough to do hiking, skiing, kayaking, and all of the other fun, adventurous things I imagine us doing together.
For me, this means pushing myself to commit to the fitness investments today for the life I want to have in 10 years. “Begin with the end” in mind as they say.
This has been paired with a fresh interest in feeding myself properly. I’ve forgotten to eat lunch twice in the past week and found myself light-headed this morning after breastfeeding one kid, feeding two breakfast, administering meds for one’s fever, changing a diaper, and doing all of the other things that can push breakfast incrementally by 10 minutes at a time from 7:30 till 10:00 AM. This scares me into spending more time planning meals in advance and batch prepping nutritious breakfasts and lunches in particular. Those meals are the side acts to the main meal event of the day, dinner, and often are afterthoughts.
I typically have a holistic approach, focusing on the big picture of eating well, but it’s interesting sometimes to do a deep dive.
Last year for example, I started tracking my potassium and magnesium and attempted to pinpoint the cause of muscle cramps and spasms. It turned out I was far below the mark for both.
That’s why when BC Milk asked me to create a recipe for them and share their free calcium calculator™ app, I was super keen to try it. I reckon I am their exact target audience for right now as I do a lifestyle audit for myself with a fun, active future in mind. Women in my family have lost bone density, so it matters to me, just like fitness. And it should perhaps matter to you, too, considering Health Canada reports 87% of women 19-50 years old have inadequate calcium intake.
With the easy-to-use app, you can figure out which foods are rich in calcium, gauge your calcium intake, and make action plans to meet calcium recommendations. I tried it! I am meeting my recommendations when I’m eating well. I typically have a latte, yogurt and cheese, plus almonds, legumes and greens most days.
This overnight oats recipe is a tasty way to get a good serving of calcium in before 10 am, not to mention it is filling, high in fibre and in protein. The topping is like apple pie filling. Hubba hubba.
You can serve it without the caramelized apples of course, in which case a drizzle of maple syrup would be a welcome added sweetness to the overnight oats. I serve mine in the morning with a splash more milk.
Apple Cinnamon Overnight Oats
- 1 cup old-fashioned oats (not quick or instant)
- 1 cup milk
- 1 large apple peeled and grated
- ⅛ tsp kosher salt
For caramelized apple topping
- 1 tbsp butter
- 1 large apple peeled and thinly sliced
- 1 tbsp brown sugar
- 1 tbsp water
- Add the oats, milk, grated apple and salt to a large bowl (microwave-safe if you want to serve warm) and stir to evenly combine. Cover and refrigerate overnight.
- To make caramelized apple topping, melt butter in a cast iron skillet over medium heat. Add apple and brown sugar and cook until apple is starting to caramelize on the bottom, about 2 minutes. Flip apples, add the water and cover until soft, about 5 minutes. Add more water if the pan gets dry before the apples are soft. Refrigerate until ready to use.
- Serve overnight oats cold from the fridge, or microwave 1 minute before topping with apple.
Last Updated on March 1, 2023 by Jennifer Pallian BSc, RD