Finals Week Fluid: Coffee Done the right Whey

While all of you students are drowning

yourselves with caffeine to make up for the senior-year-slack, 

I'm just over here trying to help you get jacked off the java.

Today was one of those mornings where you propose

a brilliant idea to someone, who then supports you

and joins in on this brilliance.

and it goes a little something like this…

Texting my roomie from across the gym,

just vibing off of this excitement.

And that, my friends, is how we created the

 FINALS WEEK FLUID

1 Nescafe Tasters Choice Packet

1.5 Cup Almond Milk

1tbsp Almond Butter

1scoop Cookies and Cream Protein Powder

TIP: Make the cup of coffee first so the coffee grounds are fully

 dissolved in the almond milk. THEN add coffee to blender. 

Along side my Finals Week Fluid is

a simple Egg sandwich and Sliced Apple!

Egg Sandwich

1 Egg

2 Egg Whites

6 mini slices Turkey Pepperoni

1 Kraft Skim Cheese Slice

1 Whole Wheat with Flax FlatOut Fold-it

Sriracha (DUH!)

On a serious note, those of you 

who are drowning yourself in coffee

PLEASE PLEASE PLEASE

Drink water and take breaks often to 

avoid dehydration and sluggishness.

P.S Shout out to roomie Danielle Maciver for

encourage my spontaneous suggestions.

YOU DA REALEST, love yous.

Coconut Crusted Chicken with Mango Cilantro Salsa

COCONUT CRUSTED CHICKEN

with MANGO CILANTRO SALSA

Boyfriend visited this weekend, pretty much knocked

his socks off with this bomb dinner i cooked for him!!

Basic Ingredients, Super Simple,

& Not time-consuming at all

INGREDIENTS:

Chicken Tenders

Unsweetened Shredded Coconut

Egg

1tbsp Water

1tsp Salt

Coconut Oil

Mango-Salsa Ingredients

1 Sweet onion

1 Roma tomato

1 mango

1tbsp Rice Vinegar

2tbsp Cilantro

DIRECTIONS

1. Preheat oven to 350

2. In a small bowl combine salsa ingredients

 and set to the side 

3. In a shallow bowl, beat egg, water & salt.

 Place shredded coconut in a separatebowl. 

4. Flatten the chicken tenders using a meat tenderizer. 

5. Heat coconut oil on a skillet over medium heat

6. Taking one piece of chicken at a time, dip into egg mixture followed by

shredded coconut and place onto skillet.

7. Flip each piece of chicken once, till golden (3 minutes) then place

on a non-stick pan. Continue with remaining chicken pieces.

8. Transfer non-stick pan to the oven and bake 12 minutes (until cooked through)

9. Serve with mango salsa on top 

[[ I served mine a top Uncle Ben's brown rice & quinoa ]]

AND

With a side salad

- Spinach, Apple, Cranberries, 

Laughing Cow Swiss Cheese wedge

and Walden Farms Italian Dress

recipe inspiration

COCONUT BENEFITS

1. HELPS PREVENT OBESITY

- Coconut oil speeds up your metabolism by providing an immediate source

of energy with fewer calories than other fats. The specific fats in coconut may promote a healthy body weight and help you shed unwanted pounds

**The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term**

2. IMPROVES HEART HEALTH

Coconut oil is loaded with saturated fats, which actually do not harm the

 blood lipid profile like previously thought. Saturated fats raise HDL (the good) cholesterol and change the LDL cholesterol to a benign subtype

**Studies in both humans and rats show that coconut oil improves

 important risk factors like Total, LDL and HDL cholesterol, 

which may translate to a reduced risk of heart disease**

3. FIBER

Diets rich in fiber can boost health by normalizing bowel movements, reducing your risk of hemorrhoids, preventing blood sugar swings, lowering blood pressure, providing long-lasting satiation that discourages overeating, protecting against diabetes and even boost your immune system. 

In addition, the fiber in coconut may improve your cholesterol levels by reducing the amount of low-density lipoprotein--or LDL--cholesterol in your bloodstream.

4. COSMETIC PURPOSES

Studies on individuals with dry skin show that coconut oil can improve the moisture and lipid content of the skin. Coconut oil can also be very protective against hair damage and one study shows effectiveness as sunscreen, blocking about 20% of the sun’s ultraviolet rays

5. IMMUNITY

According to Coconut Connections, specific fats found in coconut meat--including caprylic, capric and lauric fatty acids--are antibacterial, antiviral and antiprotozoal, helping to bolster your immune system and destroy pathogens

MORE AT BODYBUILDINGCOM ON COCONUT BENEFITS!! Click Here

Homemade Chicken Noodle Soup

FIRST! IN THE SPIRIT

 OF VALENTINES DAY

i thought i'd educate you on taking care of that

little precious heart of yours : )

------------------------------------------------------------------------------------------------------------------------

Healthy Hearts Beat For A Long Time;

Here's How to Improve Yours---

SMALL DIETARY CHANGES

EAT: Monosaturated fats, Polysaturated fats, Omega-3 fatt acids

and Vitamin A & B

EXAMPLE: nuts, salmon, blueberries, eggs, oatmeal, beans, tuna

STAY HYDRATED

WATER helps your heart pump blood through your blood vessels and your 

muscles to remove waste so both can function more efficiently

PUMP SOME IRON

TRAINING WITH WEIGHTS increases blood flow to the limbs and h

as positive effects on blood pressure. It also helps shift your body 

composition from fat to muscle, which,

 in the long term, is good for heart health too.

COUNT SOME SHEEP

Lack of SLEEP has been shown to contribute to

heart disease like High Blood Pressure High Cholesterol, 

and Impaire Glucose Tolerance.

CHOLESTEROL LEVELS

When there is too much cholesterol in your blood, it builds up the walls of 

your arteries, causing a process called atherosclerosis (form of heart disease). 

This causes the arteries to become narrow and blood flow to

the heart is slowed/blocked. 

CONTRIBUTORS: Diet, Weight, Age, Gender, & Genetics

SAYONARA TO SALT

Sodium increases blood pressure because it holds excess fluid in the body,

 placing burden on the heart. The American Heart Association recommends 

no more than 1500mg of sodium a day

------------------------------------------------------------------------------------------------------------------------

With all of this being said,

I was AMAZEDDDDD at the amount of sodium found in

 soup for how LITTLE the cans of soups are. 

I couldn't PHATHOM buying these, but I had such a craving for soup…

 so I made my own.

It was WAY easier than I expected and the nutrition, compared to

store-bought soups, was TOTALLY worth the effort.

HOMEMADE CHICKEN NOODLE SOUP

[[4 INGREDIENTS]] 

Okay so before sharing 

SOUPER SECRET RECIPE

 [[see what i did there ;) ]]

with all of you, I would like to do a 

SOUP THROW DOWN

KAYLA VS. CAMPBELL

NUTRITION 

(for entire can 1.5C)

150Calories

5g Fat

2225mg Salt

20g Carbs

7.5g Protein

NUTRITION

(For entire batch 3C)

240Calories

34g Carbs

1g Fat

225mg Salt

24g Protein

NOTICE:

My batch was DOUBLE

the amount that is served in the can

THEREFORE

lets compare at same portion size

WINNER WINNER 

CHICKEN (noodle) DINNER

 : ) 

INGREDIENTS

1C Broccoli Cuts

3oz Baby Carrots

3oz Chopped Chicken

1/2C Smart Taste Elbow Noodles (already cooked)

DIRECTIONS

- Fill large pot with water, heat on medium

-Cook Frozen Chicken in separate pot of boiling water

- Throw Broccoli and Carrots into pot with only boiling water

- Once chicken is fully cooked, add into 

pot with broccoli and carrots

- Once vegetables and chicken are throughly cooked,

add in elbow noodles for 3-5 minutes

( Season with whichever seasonings you prefer! I used

Mrs.Dash Garlic & Herb ) 

FIND MORE SOUPER SOUP RECIPES 

HERE HERE SOUPER SOUP RECIPES HERE

READ MORE WAYS TO A HEALTHIER HEART

HERE HERE HERE HEALTHY HEART HERE

FLOURLESS Banana Nut Bread

FLOUR-LESS

BANANA NUT BREAD

Myself along with James, 

(the UW- Madison Male BBCOM Campus Ambassador)

had a BCAA's sampling at the local Anytime Fitness

 on Campus last night.

I figured, in the spirit of VALENTINES DAY, I'd make

a little sweet treat for my fellow gym-goers

THESE MUFFINS, were a complete hit.

 I was pleasantly surprised at the amount of people to

 show interest in this recipe.

 SO, HERE IT IS--

INGREDIENTS

1 Scoop Banana Nut Protein Powder

(I used plant based RAW FUSION SANNATION)

1 Scoop Vanilla Protein Powder

(I used plant based RAW FUSION SANNATION)

3 Egg whites

1/2tsp Banana Extract

(I used Vanilla extract)

1/4c Splenda

1/3c Water

DIRECTIONS

1. Whisk egg whites, extract and water.

2. Combine dry ingredients

3. Slowly mix dry ingredients into wet ingredients until

fully blended together

4. OPTION: Pour into mini loaf pans OR pour

into a muffin tin (like I did)

5. Bake for 12 minutes at 325 degrees F. 

RECIPE FROM bodybuilding.com

Low Carb, Low Cal, Chicken Parmesan!

LOW-CARB

GUILT FREE 

CHICKEN PARMESAN

inspired by BODYBUILDINGCOM

Boyfriend visited Madison this weekend. He had a taste for

chicken after a workout, so of course, i did what any bodybuilding

campus ambassador would do and researched CHICKEN (protein)

recipes on BODYBUILDINGCOMto cook up for him :) 

I am BEYOND PLEASED with how this meal turned out,

and so was he.

ONE POINT FOR THE GIRLFRIEND!

(Recipe directly from BBCOM website)

GROCERY LIST (as above):

- Chicken breast

- Bread Crumbs

TIP#1: (I processed pieces of toast in a food 

processor mixed with seasonings)

- Pam Spray

- Spaghetti Sauce

- Grated Cheese

TIP #2:(I processed a low mozz string cheese 

stick until grated texture)

- Eggs

 DIRECTIONS

1. Preheat oven to 350 degrees

2. Beat Eggs in bowl and dip chicken

 breast pieces into eggs

3. Pour bread crumbs on a separate plate 

and evenly coat entire chicken breast 

4. Place in a non-stick sprayed casserole dish

5. Spoon spaghetti sauce over chicken pieces

6. Top with grated cheese 

7. Bake at 350 for 30 minutes

FOR OUR SIDE: 

We made Sweet Potato wedges/chips

and sautéed asparagus!

Chris thoroughly enjoyed his

delicious meal made by his BEAUTIFUL girlfriend :P

FOR MORE CHICKEN

RECIPES:

CLICK HERE CLICK HERE CLICK HERE