Oatmeal Cookie Overnight Oats: A Delicious and Nutritious Breakfast Option


Oatmeal cookies are a classic treat that most people love, but they are not always the healthiest option. However, with a few modifications, you can make oatmeal cookies a nutritious and delicious addition to your diet. In this article, we’ll be discussing a unique twist on the traditional oatmeal cookie – the oatmeal cookie overnight oats.

What are Oatmeal Cookie, Overnight Oats?

Oatmeal cookie overnight oats is a simple and easy-to-make breakfast dish that combines the taste of a classic oatmeal cookie with the wholesome nutrition of overnight oats. It is made by mixing rolled oats, almond milk, sweeteners, and spices in a jar and letting it soak overnight. In the morning, you have a delicious and nutritious breakfast that is ready to eat.

Benefits of Oatmeal Cookie Overnight Oats

There are several benefits of incorporating oatmeal cookie overnight oats into your diet. Here are a few:

Convenient and Time-Saving

Oatmeal cookie overnight oats can be made in advance, meaning you can grab and go in the morning, saving you time and effort. This makes it a great option for busy mornings or for those who are always on the go.

Healthy and Nutritious

Oatmeal cookie overnight oats is a healthy and nutritious breakfast option. Rolled oats are a great source of fiber, protein, and essential vitamins and minerals. Almond milk is a great alternative to cow’s milk and is lower in calories and saturated fat. The addition of sweeteners and spices makes the dish even more delicious and satisfying.

Versatile and Customizable

Oatmeal cookie overnight oats can be customized to suit your individual taste preferences. You can add different fruits, nuts, and spices to the dish to create a unique flavor. This makes it a great option for those who like to experiment with different tastes and textures.

How to Make Oatmeal Cookie Overnight Oats

Making oatmeal cookie overnight oats is incredibly simple and requires only a few basic ingredients. Here’s how to do it:


  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 1 tablespoon sweetener of your choice (honey, maple syrup, brown sugar, etc.)
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • Pinch of salt
  • Toppings of your choice (fruit, nuts, chocolate chips, etc.)


  1. In a large jar or container, mix together the oats, almond milk, sweetener, vanilla extract, cinnamon, and salt.
  2. Stir well to combine all the ingredients and make sure there are no lumps.
  3. Cover the jar with a lid and place it in the refrigerator overnight.
  4. In the morning, add your desired toppings and enjoy your delicious and nutritious breakfast.


Oatmeal cookie overnight oats is a delicious and nutritious breakfast option that is easy to make and customizable to suit your individual taste preferences. With its convenient and time-saving nature, this dish is a great option for busy mornings or for those who are always on the go. So, why not try it out and enjoy the taste of a classic oatmeal cookie in a healthy and nutritious form?


  1. 1.Can I use regular milk instead of almond milk? Yes, you can use regular milk instead of almond milk. However, almond milk is a great alternative for those who are lactose intolerant or are looking for a lower calorie option.
  2. 2. How long can I store oatmeal cookie overnight oats in the refrigerator? Oatmeal cookie overnight oats can be stored in the refrigerator for up to 2

Plant-Based Pancake Muffins: A High-Protein Breakfast for Bodybuilders

Bodybuilding requires not only strength training but also a well-balanced diet to achieve desired results. Many bodybuilders follow a plant-based diet to meet their protein requirements while avoiding animal products. The good news is that there are many delicious and nutritious plant-based options available, including this recipe for high-protein plant-based pancake muffins.


1 cup of rolled oats
1 cup of unsweetened almond milk
2 ripe bananas
2 scoops of plant-based protein powder
2 tablespoons of baking powder
2 tablespoons of maple syrup
1 teaspoon of vanilla extract
1/2 teaspoon of cinnamon

Preheat your oven to 350°F (175°C).
Blend the oats in a food processor until they become a fine flour.
Add the rest of the ingredients and blend until well combined.
Pour the batter into a muffin tin lined with muffin cups.
Bake for 20-25 minutes or until a toothpick inserted into the center comes out clean.
“High-Protein Power: The Benefits of Plant-Based Protein Powder”

Plant-based protein powder is a great addition to your plant-based diet and offers a variety of benefits for bodybuilders. Here are a few reasons why you should include it in your daily routine:

Complete Protein Source: Plant-based protein powder is derived from a variety of sources such as pea, brown rice, and hemp, providing a complete source of essential amino acids.
Easy to Digest: Unlike animal-based proteins, plant-based protein powder is gentle on the digestive system, making it easier to digest and less likely to cause bloating or discomfort.
Environmentally Friendly: Choosing plant-based protein powder over animal-based protein powder has a lower impact on the environment and contributes to sustainable food production.
“The Sweet and Nutritious: Maple Syrup”

Maple syrup is a natural sweetener that not only adds flavor to your plant-based pancake muffins, but also provides a number of health benefits. Here are a few reasons why you should choose maple syrup over processed sugar:

Antioxidants: Maple syrup contains antioxidants that help protect your cells from damage caused by free radicals.
Low Glycemic Index: Maple syrup has a lower glycemic index compared to processed sugar, meaning it won’t cause a spike in blood sugar levels.
Nutrient-Dense: Maple syrup is a nutrient-dense sweetener, containing minerals such as zinc, manganese, and calcium.
“Healthy and Delicious: Plant-Based Pancake Muffins”

This recipe for high-protein plant-based pancake muffins is a great option for bodybuilders who follow a plant-based diet. It’s not only delicious but also nutritious, providing a complete source of protein, antioxidants, and other essential nutrients. So, go ahead and enjoy this healthy and tasty breakfast option, and don’t forget to share your creations on social media with the hashtag #plantbasedpancakemuffins.

In conclusion, plant-based pancake muffins are a healthy and delicious way to start your day. By using plant-based protein powder, maple syrup, and other nutritious ingredients, you can enjoy a breakfast that is both satisfying and nutritious. So, next time you’re in the mood for pancakes, give this recipe a try and see how it fits into your bodybuilding routine.

The Importance of Post-Workout Nutrition: How Whey Protein and EAA Can Help

When it comes to achieving your fitness and physique goals, proper nutrition is just as important as your workout routine. And perhaps one of the most crucial times to pay attention to your nutrition is post-workout. In this blog, we will explore the importance of post-workout nutrition and how incorporating whey protein and EAA (essential amino acids) can help optimize your recovery and muscle growth.

After a workout, your body is in a state of repair and growth. The muscles have been broken down and need the right nutrients to rebuild and recover. Consuming the right nutrients post-workout can help speed up recovery, reduce muscle soreness, and improve muscle growth.

One of the most effective post-workout supplements is whey protein. Whey protein is a fast-digesting protein that is rich in essential amino acids, including leucine, which is known to promote muscle growth. It is also high in branched-chain amino acids (BCAAs) which can help reduce muscle soreness and improve recovery.

Another great post-workout supplement is EAA (essential amino acids). EAA’s are the building blocks of protein and are important for muscle growth and repair. They can also help to improve recovery and reduce muscle soreness.

When it comes to post-workout nutrition, timing is crucial. Consuming a protein-rich snack or shake within 30 minutes of your workout can help to optimize recovery and muscle growth.

At FittShell, we understand the importance of proper post-workout nutrition and offer a variety of whey protein and EAA supplements to help support your recovery and muscle growth goals.

In conclusion, post-workout nutrition is crucial for optimizing recovery and muscle growth. Incorporating whey protein and EAA supplements into your post-workout routine can help support your fitness and physique goals.


Are Indian Masalas Good for Your Health? Understanding the Benefits and Risks

Indian cuisine is known for its rich and diverse flavors, which are often achieved through the use of various masalas or spice blends. While these masalas can add a delicious depth of flavor to food, many people wonder if they are actually good for your health. In this article, we will take a closer look at the health benefits and risks of Indian masalas and discuss whether or not they are a good choice for your diet.

First, let’s take a look at the health benefits of Indian masalas. Many of the spices commonly used in Indian masalas, such as turmeric, ginger, and cumin, have been shown to have anti-inflammatory and antioxidant properties. These spices can help to lower the risk of certain diseases, such as heart disease, cancer, and diabetes. They can also improve digestion and boost the immune system.

In addition, Indian masalas are often low in calories, making them a great choice for those who are trying to lose weight or maintain a healthy weight. They can also help to control blood sugar levels and lower cholesterol.

However, there are also some potential downsides to consuming Indian masalas. Some masalas contain high amounts of sodium, which can lead to high blood pressure and an increased risk of heart disease. They can also be high in saturated fats and cholesterol, which can be harmful if consumed in large amounts.

It’s also worth noting that some of the ingredients in Indian masalas can cause allergic reactions in some individuals. For example, people who are allergic to nuts should avoid masalas that contain almonds or other nuts. Also, people with acid reflux or GERD should avoid using heavy spices.

So, are Indian masalas good for your health? The answer is that it depends on the specific masala and how it is consumed. In general, moderate use of Indian masalas can be a healthy addition to your diet, providing a wealth of health benefits. However, it’s important to be mindful of the ingredients and amounts you are consuming, as well as any personal health conditions you may have.

In conclusion, Indian masalas can be a healthy addition to your diet when consumed in moderation, but it’s important to be mindful of the ingredients and amounts. Some Indian masalas have health benefits like anti-inflammatory and antioxidant properties, while others can be high in sodium, saturated fats, and cholesterol.

Learn about the crucial role of protein in fitness and overall health. Discover the importance of protein for building muscle, supporting recovery, and achieving your fitness goals. Find out the best protein sources and how to include them in your diet for optimal results

The Importance of Protein for Fitness: Building Muscle, Supporting Recovery, and Achieving Your Fitness Goals

Protein is an essential nutrient that plays a crucial role in overall fitness and wellness. It is an important building block of bones, muscles, cartilage, skin, and blood. Protein is also necessary for the production of enzymes, hormones, and other chemical messengers in the body. Without enough protein, it can be difficult to maintain and build muscle, recover from workouts, and support overall health and wellness.

When it comes to fitness, protein is particularly important for building and repairing muscle tissue. After a workout, your muscles are broken down and need protein to repair and grow. This is why it’s important to consume adequate amounts of protein before and after exercise. Consuming a source of protein post-workout, such as a protein shake or a serving of Greek yogurt, can help repair and rebuild muscle tissue, improve recovery time, and promote muscle growth.

Not all protein sources are created equal, however. Some are considered to be “complete” proteins, meaning they contain all of the essential amino acids your body needs to function properly. These include animal-based sources such as meat, fish, eggs, and dairy products. Plant-based sources, such as beans, lentils, and quinoa, are also good sources of protein, but they may not contain all of the essential amino acids.

Whey protein is another excellent protein source for fitness enthusiasts. This type of protein is quickly and easily digested, making it a great option to consume post-workout. It is also a complete protein and contains all the essential amino acids. It is also considered to be one of the best sources of protein for muscle building and recovery.

To ensure that you are getting enough protein to support your fitness goals, it’s important to include protein-rich foods in your diet and consider supplementing with a protein powder if needed. The amount of protein you need will depend on your age, sex, and activity level. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, athletes and individuals who are trying to build muscle mass may need more protein, around 1.2 to 1.7 grams per kilogram of body weight per day.

In addition to supporting muscle growth and recovery, protein also plays a role in weight management. High-protein diets have been shown to increase feelings of fullness and reduce overall calorie intake, making it easier to maintain a healthy weight.

In conclusion, protein is an essential nutrient for fitness and overall health. It plays a crucial role in building and repairing muscle tissue, and supports recovery after exercise. To ensure that you are getting enough protein to support your fitness goals, it’s important to include protein-rich foods in your diet and consider supplementing with a protein powder if needed. Remember that not all protein sources are created equal, so it’s essential to choose a variety of protein-rich foods, including both animal-based and plant-based sources.

woman in black tank top and gray leggings

Why Your Diet May Not Be Working

       Jennifer, a middle-aged single mother with one six-year-old daughter, has been skipping sweets for a few weeks now.  She’s also become a stickler for portion control.  She feels as if she’s eating less than ever, and she’s been diligently exercising for an hour at a time at least four days a week.  Yet, she hasn’t lost a single pound.  The question is, “Why?”

       This is a dilemma which affects dieters the world over.  They think they are taking the steps necessary to lose weight, but nothing seems to be happening.  In essence, they are trapped in a dieting rut and they don’t know how to free themselves.  As a result, they become frustrated and depressed and may then engage in binge eating.

       One of the problems with diets is that they are often standardized.  As a result, they don’t take into consideration your individual physiology and metabolism.  They provide a cookie-cutter approach to weight loss—an approach which may not work in your individual case.  As a result, an increasing number of people are turning to dieticians to formulate a person weight loss strategy for them.  This process has been made easier through the Internet, where you can correspond with a dietician any time of the day or night via e-mail.  The dietician can also act as your personal coach, helping you through your dieting dilemmas.

        Another reason that you may be failing at your diet is because of a lack of support.  You may have family members who can eat whatever they want and seemingly not gain a pound.  As a result, they may fill your refrigerator with junk food, leading you into temptation.  Also, you may feel as if you have no one to turn to in order to discuss your weight problems.  In order to solve this problem, many individuals look to psychotherapists to help them with their food-related issues.  This can be particularly important if an individual has turned to purging in an effort to combat their weight problems.  Bulimia is a serious disease which must be treated in order to ensure the good health of the patient.  Thankfully, there are a number of treatment programs throughout the U.S. specifically focusing on bulimia.

         Yet another reason for diet failure is hidden calories.  You may literally be consuming calories and not even realize it.  For instance, the frappucinos that are so popular today are loaded with calories—as many as 600 in a single serving!  You may also be indulging in sugary sodas—another source of extra calories.  By taking a few simple steps, such as eliminating the exotic coffee drinks from your diet and substituting skim milk for whole milk, you may be able to eliminate the hidden calories that are denying you dieting success.

         Lack of consistency can also be a diet-killer.  You might go on a diet for a while, then quit before you’ve made any measurable progress.  It’s only natural to want to see quick results.  The problem is that healthy weight loss involves losing only a couple of pounds a week.  That means you’ll have to stay on your diet for months before you see appreciable weight loss.  Discouraging?  It can be, but if you keep a positive attitude you can achieve your ideal weight.

        You may also be more successful in your dieting if you consider it to be a lifestyle change.  Therefore, your diet becomes a meal plan for life.  This means that you must change the way you look at food.  It is designed to be fuel for your body, and nothing more.  As a result, you should not turn to food to make you feel better or to provide you with a sense of comfort.  A lifestyle change implies commitment; it means that you are prepared to follow the plan for the long haul.  If you feel as if you cannot be on your diet for any appreciable length of time, perhaps it’s time to consider a different diet.   Your aim ultimately should be not simply to lose weight, but to become healthier.  A fad diet will not allow you to reach that milestone.   Therefore, you must choose your diet carefully.          


Soy is powerful for your body

Soy use is relatively new. You will find that there are tons of health benefits that you will be able to get from soy, but you will also want to include it into your diet regardless of the risk for heart disease, if you may have it. You should know that most vegetarians will eat soy as a substitute for meat, but it will also allow patients to lower your high cholesterol levels. You will want to check with your doctor about adding soy to your diet 

There are a lot of doctors that recommend that you replace meat with soy so that you can avoid the bad fats, but get the protein that you need. At this rate, daily, soy has been proven to lower cholesterol. Even the FDA or the Food and drug Administration has noticed the effects of soy and how it can greatly reduce your risk of heart disease. Cholesterol clogs veins and arteries with a fatty substance that hardens to produce plaque; too much plaque in the arteries can close them completely, causing a heart attack.  If you eat soy, you’ll be to reduce your cholesterol levels in your blood so that you can avoid build up in your arteries and heart. Lowering the amount of cholesterol by eating more soy can also reduce your risk for having a stroke.

You will also notice that the benefit that you will get from using soy in your diet does not just stop at helping you with cholesterol. You will also find that it can help women with their hormone troubles during menopause. The health benefits of soy do not stop at lowering cholesterol, however. Soy is also very beneficial for menopausal women, since it increases estrogen levels. 

Then that will reduce the effects of menopause such as night sweats and hot flashes. Because it has been known to raise estrogen levels in the body, eating soy can also be very beneficial for men trying to treat prostate cancer. There are still some studies being done about how good soy can help you lose weight and deal with diabetes. 

You will find that soy is a healthy food that can help you with many things including menopause. You can also use it to lower your cholesterol levels, but also make yourself generally healthy. You will want to ask your doctor about the effects of soy and how it may help you fight to become healthier. You will find that your doctor will fill you in with all the wonders and questions that you might have about adding soy to your diet and by using soy and exercise to make you healthier. You will want to add things like fruits, veggies, and grains so that you can have a stronger and longer healthy life.

FittShell DETOX


A rejuvenating 5-day body detox plan to keep you going

In the present condition, you can no longer survive a single day without encountering pollution. At work, you may not at all be so sure of the cleanliness of the water you drink or of the food you eat. When dealing with people, you can hardly get away from air pollution, be it from smokers, all sorts of sprays or from the exhaust of vehicles. This greatly affects the health in one way or another. Don’t be so sure that when your body does not visibly react, it’s alright.

For these reasons, detoxification is necessary in order to keep a healthy body which also results to healthy mind and healthy relationship with people.

Our body has its own means of healing and detoxifying. However, when pollutants that enter our body had been accumulated more than the capacity of self cleansing, we are giving our inside mechanisms a hard time. Then the tissues are stressed and therefore lead to malfunction. And because they are weakened, the cleansing process is also affected.

We definitely want a clean body. But we also need to help our system in regulating the body processes. However, you should not wait for your body organs to be stressed out and overworked before doing something. In times when the body lacks the command to keep the systems working, the person must supplement. The 5-day detox plan will do a great help in keeping the body systems at work. The 5-day detox plan will rejuvenate the body as well as the spirit, keeping it clean and toned.

Detoxification diet is a part of the 5-day detox plan. During the period of detoxification, certain foods are avoided. Your meals consist mostly of fresh fruits and green, leafy vegetables. Fats, oil, preservatives and food additives are a big no when undergoing the process of detoxification. Also, meat should be kept off because they are hard to digest. For a day or two, eating meat in any form is dropped off from the diet.

Ideal foods that can be part of your diet are as follow: garlic, broccoli, beets, and beans or nuts. Only fresh fruit extracts can be taken as beverages except for grapefruit. And since water is a universal solvent, six to eight glasses of this should be recommended daily. Water is also a major factor in the detoxification process. It flushes out the toxins in the forms of perspiration, urine, or stool.

Although you seem to eat less when detoxifying, you are assured that you will not starve, and ironically, you will even boost your stamina. It is because your intake is limited only to foods which are healthy and are good to the digestive system.

Detoxification plan should be done at least quarterly. To ensure that you get an efficient one, it will be best to consult a nutritionist or a professional. You should also seek for a doctor’s advice to ensure that what you will do is a detoxification and not addition of toxins to your body.

Through the process of detoxification, the toxins are flushed out in your body and a new set of energy is supplied to the body providing you both physical and mental alertness.

Cleanliness should be maintained not only in the outside, but more so in the inside.



This easy recipe delivers vitamins A, C, D, and zinc into one, convenient snack!  Blueberries and strawberries (fresh or frozen) are good sources of vitamins A and C which provide antioxidant and immune support, while milk serves as good source of vitamin D – important for bone, muscle, and immune health. 


  • ½ cup strawberries
  • ½ cup blueberries
  • 1 cup skim milk
  • 1 scoop of ON Gold Standard 100% Whey vanilla protein powder
  • Dash of cinnamon
  • Ice to achieve desired thickness (optional)


  1. Place all of the above ingredients into a blender.
  2. Blend until a desired thickness/smoothness is achieved.
  3. Pour into a glass and enjoy! 

Credit – Optimum Nutrition


Kick off your morning keto-style and whip up a batch of these cabbage hash browns. Serve them up with a side of eggs cooked just the way you like them for a fresh take on the morning munchies.


Total Prep Time: 25 mins
Serving Size: 2


  • 2 large eggs
  • 1/2 tsp. garlic powder
  • 1/2 tsp. kosher salt
  • Freshly ground black pepper
  • 2 c. shredded cabbage
  • 1/4 small yellow onion, thinly sliced
  • 1 tbsp. vegetable oil


  1. In a large bowl, whisk together eggs, garlic powder, and salt. Season with black pepper.
  2. Add cabbage and onion to egg mixture and toss to combine.
  3. In a large skillet over medium-high heat, heat oil.
  4. Divide mixture into 4 patties in the pan and press with spatula to flatten.
  5. Cook until golden and tender, about 3 minutes per side.


Looking for an extra boost with your breakfast? Add a scoop of Keto Bomb to your morning coffee — loaded with essential fats like MCTs, electrolytes and zero sugar, this ketogenic creamer promotes energy, hydration and fat loss. Not a coffee drinker? Try Keto Tea instead. It promotes energy and fat loss and supports detox programs, energy and focus.*

How do you serve up your cabbage hash browns? Tell us all about it on social media.