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If you haven't already jumped on the overnight oatmeal bandwagon, there's no time like the present! Overnight oats (and, really, any easy breakfast you can put in a mason jar to grab and go to work) save my life on a daily basis, and here's why.

They're completely no-cook & easy to meal prep. Just load up mason jars with oats and water (or milk or nondairy milk) and let them soak overnight in the fridge. I make three jars at once so I have breakfast ready for me three mornings in a row without even having to think about it. Then I can just throw one in my bag to eat at work if I don't have time to sit and eat at home (says the one who wakes up 20 minutes before getting on the road—the beauty of meal prep recipes).

You can change the flavor profile in a jiff. Just top each one with a different fruit or nut. Or, stir in a little yogurt, some spices, cocoa powder, nut butter or whatever you need to mix up your stale breakfast routine.

And, of course, they're a delicious breakfast that's actually good for you! With overnight oats, you get the goodness of fiber and vitamins and minerals from the whole grain, and you can control the added sugars to keep them much lower than flavored instant oatmeal.

Whether you're already on board with overnight oats or you're just a beginner, use this easy formula to make perfectly creamy oatmeal every time with delicious flavor combos of your own.

Pictured Recipe: Apple-Cinnamon Overnight Oats

Mix equal parts old-fashioned oats (rolled oats, that is, not quick-cooking-they'll get too mushy) and water along with a pinch of salt in a jar, cover and refrigerate overnight and up to 3 days. For one serving, we recommend using:

(Follow this recipe for reference.)

Pictured recipe: Peanut Butter-Chocolate Chip Overnight Oats with Banana

This is where you get to be the oatmeal master! Sweet, savory, it's up to you. Once your oats are soaked and ready to go, open up that jar to add mix-ins and toppings. (You can also heat your oats first if you want warm oatmeal; just microwave in the jar-without the lid!-for about 30 seconds before topping.)

First, stir in sweeteners, creamy agents and spices, such as:

Then, top it off with some fruit for natural sweetness and/or chopped nuts for a little extra crunch and texture, such as:

Pictured recipe: Blueberry-Banana Overnight Oats

If you can't wait, go ahead and dig in at home. But for those mornings when you're rushing out the door, put that lid back on and take it to go. Or, even better, keep some toppings at work to mix in once you get there so you don't have to do anything to get a delicious, healthy breakfast put together before leaving the house.

Here in Canada, anti-black racism is usually denied, ignored, and played down. The classic response from non-black Canadians to mentions of systemic anti-black racism and injustice is “well, there is more racism in the US than there is here”. This irks me to my core because it shuts down conversation and dismisses our experiences. I’m tired of educating my peers, but at the same time, I recognize the need to seize these opportunities to set the record straight.

The growth of Black Lives Matter protests beyond US borders highlights the urgency of dealing with anti-black racism and systemic inequality in Canada and the rest of the world. To me, this movement inspires hope and change.

I’m a black Canadian of Ethiopian origin who was raised in Québec by white, anglophone, adoptive parents in a completely white rural environment. I was disconnected from black people for three quarters of my life. That changed when I moved to Montréal. Suddenly, I was surrounded by a diversity of black people from the French and English-speaking Caribbean and also from francophone West Africa.

I was happy for the diversity, but because I didn’t know anything about Ethiopian culture at the time, I didn’t feel like I belonged. I actually felt closer to black Americans than to black Canadians. Black Americans on TV and in movies were the only black people I saw for most of my life! I admired them for surviving years of oppression, emerging victorious and carving out a space for themselves as an essential part of American society. However, we have a history of slavery and institutionalized anti-black racism here too. It’s just not as well-known.

I often have conversations with my black American friends about the black Canadian identity. I don’t think it’s accurate for me to call myself a black Canadian, because I was born in Ethiopia. I am Afro-Canadian, or Ethiopian-Canadian, and I self-identify as Ethiopian and black. Black communities in Canada and the issues that affect us are diverse.

Most black Canadians tend to identify more with their ethnicity or their family’s country of origin. We don’t want to deny our blackness. We just don’t really have a single, shared, easily identifiable, cultural, black Canadian identity.

Also, in places like Québec, linguistic and cultural differences separate French and English-speaking black communities. Some people even consider themselves Québecers, not Canadian. Nonetheless, we have a lot in common. We face the same systemic racism: racial profiling, high rates of unemployment, under-representation in private and public sectors, and over-representation in prisons, to name a few examples.

For me, identifying as black is a way of honoring my connection and commitment to other people of African descent, and to our shared experience of racism, discreditation, marginalization, resistance, resiliency, and brilliance that spans five continents and thousands of years.

I think the huge outpouring of support for Black Lives Matter has unsettled some people because, as the writer Brené Brown says, “we can’t have real conversations about race without talking about privilege and when people start talking about privilege, they get paralyzed by shame.” I believe that adopting anti-racism as a practice requires introspection, honesty, and a commitment to listening to and learning from people of colour. It’s not an easy feat, but it’s do-able.

My hope is that Black Lives Matter will continue to spread across the globe, and that it will incite people to work in solidarity with communities whose voices, like those of black Canadians, aren’t being heard. My hope is that they, too, can get the human rights and dignity that they deserve. Black Lives Matter is not just about resisting white supremacist modes of existing in the world. It’s about love: love for myself, and love for others. Black Lives Matter because all lives should be treated with the same value.

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“The amount of muscular activation (85 percent) in rowing is higher than other activities using machines like the treadmill or elliptical, making it the most effective machine in the gym”

• Step 1: Visit a nearby Aadhaar Enrolment Centre.
• Step 2: Fill the Aadhaar update form mentioning your date of birth.
• Step 4: Submit the proof of date of birth along with the form.
• Step 5: You need to give your biometrics to authenticate your identity.

Source: www.paisabazaar.com

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