Broth Bowl Brief

Panera Bread has created the new BRILLIANT

broth bowl and I am totally game with this decision.

4 New Broth Bowls: 

SOBA NOODLE: With CHICKEN or EDAMAME

LENTIL QUINOA: With CHICKEN or CAGE-FREE EGG

Being a Post-Workout meal I needed to focus my meal around

protein and carbs SO, after research around

these bowls, ingredients, and nutrition facts

Soba Noodle Bowl W/ Chicken

390Cals // 9g Fat // 47g Carbs // 31g Protein

Soba Noodle Bowl W/ Edamame

370Cals // 12g Fat // 52g Carbs // 17g Protein

Lentil Quinoa Bowl W/ Chicken

400Cals // 9g Fat // 49g Carbs // 33g Protein

Lentil Quinoa Bowl W/ Cage-Free Egg

370Cals // 13g Fat // 48g Carbs // 18g Protein

I decided on the 

Lentil Quinoa Broth Bowl
 WITH Chicken

Here is what my plate looked like: 

I love all of the ingredients thrown into these

bowls, it was very delicious with a vast array

of seasonings and spices! 
(I also ended up switching my baguette for the

sprouted roll. Way softer & WAY yummier)

INGREDIENTS:
Chicken, ORGANIC quinoa & brown rice, lentil blend, tomato sofrito,
KALE, SPINACH, and LEMON in a soy-miso broth 

like WHATT !?!?!? Organic, natural, power foods, etc.
Panera has hit the nail on the head in the midst
of all of the health and organic fads.

I would TOTALLY recommended 

trying one of these 

Well Played Panera ; )

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HOWEVER, they are quite high in sodium. 

This may be the only downfall, along with the inconveniently

sized (MASSIVE) spoon that they serve with it. 

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

MEAL PREP, YOGURT REVIEW, LEG DAY!

MEAL PREPPING

is saving lives my friends

….my life to be specific

I understand, it takes some effort. But when you're in a hurry during the week it is

 SO much more beneficial to you and your health to grab-n-go a pre made meal than 

grab-n-go fast food

AM I RIGHT!?

This week I Premade..

Crock Pot Chicken with Zucchini Noodles

- Frozen chicken in water with paella seasoning, cooked on "low" for 10hrs (overnight)

Zucchini Noodles 

- Zucchini sliced in a veggie sprailizer

Each Container has 4oz Chicken and 1oz Zoodles

Asian Turkey Lettuce Wraps

Ground Turkey

- Cooked with Hoisin, onion, ginger, and garlic

Lettuce Leaves

Each container has 3oz Ground Turkey and 1oz Lettuce

Check out 3 WONDERFUL TIPS, carb/protein/fat go-tos,
 and Macro Counters at
 http://www.bodybuilding.com/fun/fawnia32.htm

ALSO

I would like to share with you my most FAVORITE

YOGURT ever. It is wonderful and I am addicted :)

If you are an IIFYM-er, you will know what i mean!

IN 8OZ YOU HAVE:

ONLYYYYY

80 Calories

2g Fat

5g Carbs

AND STILL

12g Protein

Truly, it doesn't get any better than that!

I SWEAR BY THIS STUFF PEOPLE;

Check out all the other fans on the

BodyBuilding.Com Forum

LEG DAY WORKOUT

Yesterday I hit legs pretty hard (for me)

and I was very happy with my workout, so I would like to share

it with y'all :)

HAVE A HAPPY DAY

 YOU PRETTY PEOPLE

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