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.

Mini Fridge Mysteries

WHAT'S IN MY

 MINI FRIDGE?

Yes I have a mini fridge, 

No I do not live in a dorm.

I just so happen to live with 3 other girls who ALSO love to cook, so I took

one for the team and departed from the main fridge. 
…roomies if you're reading this, you're welcome.

TOP SHELF:

Flax Meal

Homemade Salsa

 (blended diced tomatoes and green chiles)

Unsweetened Almond Milk

Pre-Made Meals

Sweet Potatoes

Brown Rice

Chicken

MIDDLE SHELF:

Lettuce

Kale

Spinach

Zucchini

Clementines

Avocado

Cauliflower

PreMade:

Chicken

Spaghetti Squash

BOTTOM SHELF:

Fage Non-Fat Plain Greek Yogurt

Random Yoplait Red Velvet 

Homemade Almond Butter

(processed roasted almonds, THANKS MOM!)

Roasted Garlic Marinara Sauce

Yoplaint Non-fat Plain Greek Yogurt

Left:

Strawberry Jam

Walden Farms:

Marinara Sauce

 (I do not recommend)

Chocolate Sauce

Sesame Ginger Salad dressing

Srircha

Honey BBQ sauce

Bottom:

Lemon Juice

Egg Whites

Parmesan Cheese

Sparkling Water x2

Walden Farms chocolate sauce

Sriracha

Unsweetened Apple Sauce

Right:

Frigo Cheesehead Mozz. Cheese Sticks

Kraft Cheese Slices

Eggs

Turkey Pepperoni Slices

Pretty small fridge, but

 can fit a lot of stuff huh? ; )

I wanted to give ya'll a little insight on my go-to foods

and what is most likely to be found on my grocery list!

With these items i have made..

Zucchini Pizzas:

Zucchini

Marinara Sauce

Cheese Stick

Turkey Pepperoni

- Cut Zucchini in Half

- Layer Marinara sauce, cheese and pepperoni

- Place on cookie sheet

- Bake at 350 for 12 minutes

Sesame Ginger Spaghetti Squash

Spaghetti Squash

Pre-made Chicken

Sesame Ginger Dressing

-Put all together in a bowl and microwave : )

Lemon Riced Cauliflower

Cauliflower

Lemon Juice

-Process Cauliflower

-Saute riced cauliflower in a skillet 

with lemon juice

De-Constructed Breakfast Burrito

Brown Rice

Salsa

Egg

Egg whites

Cheese

Sriracha

Combine Brown rice, salsa, 1 egg + 2 egg whites

(scrambled with cheese)  in a bowl

- Microwave :)

- Cover in sriracha sauce (best part)

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 : )

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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

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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

THANKSGIVING RECIPES

Healthy Thanksgiving Day Recipes

from BODYBUILDINGCOM

(apples still need to be filled ^)

CAULIFLOWER MASHED POTATOES

Ingredients:

Cauliflower

1/4C Milk

1/8C Butter

Salt & Pepper

2 Cloves Garlic

1/2tsp Garlic Powder

1/4C Parmesan Cheese

Directions:

1. Cut off stems of cauliflower & steam

in microwave for 4 minutes 

2. Place all ingredients into food

processor (including cauliflower)

3. Add milk and cheese to meet

desired consistency 

SWEET POTATO CHIPS

Ingredients:

Sweet Potatoes (I used 3)

Brown Sugar

Cinnamon

Coconut Oil

Directions:

1. Peel and slice sweet

potatoes into thin slices

2. Place all ingredients into a bowl (including sweet

potatoes) & Shake well to evenly coat

3. Preheat oven to 375degrees

4. Bake 7-10 minutes until crisp-tender

BAKED APPLES

Ingredients:

Gala Apples

2/3C Oats

1/2C Walnuts

2 tbsp coconut oil

1/8c Honey

Cinnamon 

Lemon Juice

Directions:

1. Core apples and cut large hole

into top (do not go through to bottom)

2. Push removed apple into bottom of the hole

(if needed to fill in hole)

3. Evenly coat inside of apple with lemon juice

to avoid browning

3. Mix remaining ingredients together into a bowl

4. Fill apples and bake at 375 for 20-25 minutes. 

FOR MORE RECIPES VISIT

www.bodybuilding.com