PROTEIN PARFAIT REMIX

PROTEIN PARFAIT 

REMIX

Put my own spin on the usual "fruit parfait"

INGREDIENTS:

Non-Fat Plain Greek Yogurt

1/2 Banana

.5 Scoop BPi STRAWBERRY CAKE PROTEIN POWDER (for the win)

.5 VANILLA ALMOND CRUNCH QUEST BAR (for the win x2)

TOPPED WITH -- 

WALDEN FARMS Chocolate Sauce ( 0 CALORIE )

ShurFine Natural Peanut Butter

TOP SECRET TIPS:

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1. Mixing Protein Powder with Yogurt is the next best thing, not kidding. 

PLAIN yogurt + Flavored Protein saves you TONS AND TONS of sugar while giving you additional grams of protein!! 

(don't believe me? go read the nutrition labels next time you're shopping!)

Top 10 Best Tasting Dessert Protein Powders

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2. Take a quest bar, break it into pieces, place it on a non-stick baking sheet,

broil for 4-6 minutes. 

TA-DA!! 

HOMEMADE CEREAL/COOKIE CRISPS with only 1g Sugar :)

Check out the 15+ Quest Bar Flavors!! 

BYE BYE REFINED, What's your Motivation?

I am sure I am not the only one that is

 MOTIVATED BY RESULTS

In order to see results you need to take all pre-cautions

to factors that are limiting you from achieving these results

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SUGAR IS BAD, in a lot of

 different areas of one's life:

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My Motto To Live By:

** IF YOU DONT HAVE IT

YOU WONT EAT IT **

In this case,  I did a little cabinet clean sweep and gathered 

all of my CHOCOLATEY DELICIOUS DESSERTS that I find myself

snacking on at night.

BYE BYE REFINED!!

 in the garbage you go

 ( or in my roommates cabinet if they claim within 24 hours! )

Pictured Demons: 

French Toast Cereal

Fudge

Chocolate Bar

Peanut Butter Chocolate Fannie May

Girl Scout Cookies (..very hard to part)

Teddy Grahams

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MY MOTIVATORS

ACHIEVEMENT, GROWTH, POWER, and INCENTIVE

Achievement: Improving skills and proving competency to others. 

--> These people are motivated by personal accomplishment,

 recognition from others, and the search for positive feed back

Growth: Desire for personal growth and change, using workout time as a break to focus on yourself and improving your well-being

--> These people are motivated to change their lifestyle, feel better about

 themselves, and discover a new identity. 

Power:  Desire to determine and create your ideal outcome that you want to achieve and take control of  your life. 

                 --> These people set realistic and attainable weekly and/or monthly goals.

 They also vary their workouts and do what they WANT to do in order to accomplish the set goal. 

Incentive: This motivation involves REWARDS

--> These people are motivated by the rewards obtained once the goals

have been met. They enjoy the feeling of tackling their fitness goals and earning
that CHEAT MEAL on saturday ; )

FIND OUT WHAT 

YOUR MOTIVATORS ARE!!

Super Food Shake (BOGO Protein Deal!)

FRUIT CAKE SHAKE

INGREDIENTS

1scoop BPi Protein Powder Strawberry Cake

3oz Blueberries

1oz Kale

1tbsp Chia Seeds

WATER

SUPER FOOD BENEFITS

BPI WHEY HD: 

This protein is UNREAL. I purchased the

BUY ONE 5 SERVING TUB GET ONE FREE

 deal to see if I like it, before investing in the buggy bucket. 

It truly tastes like STRAWBERRY CAKE, so far I have mixed it with: water to make a "dip" consistency with apples, this smoothie, and I've also

 added it to yogurt for my parfait.

WHEY HD BPi PROTEIN

- 25g of Protein per scoop

- Supports the digestion of protein

- Delivers 5 BCAA's per serving 

- Promotes recovery

- Satisfies Hunger

- Helps build STRONG muscles

- UNREAL FLAVORS!:

BPi 5 SERVING PROTEIN 

BUY 1 ($6.99) GET 1 FREE

BEFORE THE SALE ENDS!

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

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

KAYLA's SALAD SECRETS

SALADS ARE HEALTHIER

 THAN SANDWICHES right?…WRONG!

America loves to offer HUGE portion sizes,

fat-loaded dressings, and false-advertised "healthy" add-ons

So therefore, salads are not ALWAYS your healthiest option

First, let me show you my dinner from last night,

what the macros are, and what I did differently

My imitation Taco Salad

MACROS

153Calories, 20g Carbs, 6g Fat, 19g Protein

INGREDIENTS

Dole Lettuce Leafs

1.5oz Peppers

60g Black Beans

1/4c Salsa

1 light mozz String Cheese Stick

1tbsp Dannon Plain Greek Yogurt

2 Simply Pinto Bean Beanito Tortilla Chips

WHAT DID I DO?

SALSA instead of DRESSING

LIGHT CHEESE STICK instead of SHREDDED CHEESE

PLAIN YOGURT instead of SOUR CREAM

HOW DID I DO IT!?

SALSA: Can of ROTEL Diced Tomato W/ Green Chiles

CHEESE STICK: Used food processor to make shredded cheese

WHY DID I DO IT (salsa)!?

Lets do a little SALSA COMPARISON

ROTEL Tomatoes with Green Chilis

VS.

PACE Chunk Salsa

OKAY SO.. Rotel serving size is 1/2C and Pace serving size is 2tbsp

Being that there are 8tbsp in 1/2C.. we need to times PACE 

nutrition label by 4. 

WHICH BRINGS US TO

PACE (1/2c Serving)

40Calories

0gFat

 8gCarbs

8gSugar

920mg Sodium

ROTEL (1/2c Serving)

20Calories

 0gFat

 4gCarbs

3gSugar

529mg Sodium

ROTEL HAS 1/2 the calories, 1/2 the carbs, 

1/3 the sugar, and about 400mg less Sodium

WE'LL DISCUSS THE REPLACEMENT OF

DRESSING WITH SALSA AT THE END OF THIS POST

WHY DID I DO IT (cheese) !?

Cheese sticks are easy to use in anything.

- Cut it up for eggs

- shred it for a salad

-take it along with you as a snack!  

i LOVE putting it in the food processor to make a shredded cheese when 

I'm having tacos, salad, or making a pizza (or pizza crust)

Cheese sticks allow the perfect portion size and make it

easy to NOT over do the dairy!

WHY DID I DO IT (yogurt) ?!

 SOUR CREAM (Daisy LITE sour cream) 30g

Dannon Greek nonfat Plain Yogurt (150g) 

OKAY SO, dannon yogurt is 5x the serving size so we'll

have to divide the nutrition label by 5!

DANNON HAS (per 2tbsp/30g):

16CALORIES, 0gFAT, 1.2gCARBS

1.2gSUGAR, 10mgSODIUM, and 3gPROTEIN

DAISY HAS (per 2tbsp/30g):

40CALORIES, 2.5gFAT, 2gCARBS

2gSUGAR, 25mgSODIUM, and 2gPROTEIN

So in that case, DANNON is winning on ALL levels.

The only thing you need to do is

STOP

the mind games and the whole "but its yogurt, wahhh"

no, it tastes EXACTLY the same, especially GREEK yogurt

because it still has the thick consistency

DONT KNOCK IT, TILL YOUVE TRIED IT!

SALAD 

& SALAD DRESSING 

FACTS

KENS RANCH

RANCH

AMERICA's GO-TO SALAD DRESSING,

CHICKEN NUGGET DIP, CHIPS & DIP…don't deny it.

2tbsp

140CALORIES, 15gFAT, 280mgSODIUM, 2gCARBS

(… do I need to explain why, PASSS)

HIDDEN VALLEY RANCH

OOH OOH, IT'S LIGHT!!

 That means it's healthy!!!

2tbsp

80CALORIES, 7gFAT, 260mgSODIUM, 3gCARBS

(,..yes it's half the grams of fat than KENS in only TWO TABLESPOONS

there's still 7gfat and 260mg SODIUM !?!?…passs)

KRAFT ITALIAN

OOH OOH ITS FAT FREE

ANDDDD ITS ITALIAN (non-creamy)

SO THAT MEANS IT'S EVEN MORE HEALTHY

2tbsp

25CALORIES, 0gFAT, 540mgSODIUM, 5gCARBS

(YAY NO FAT.. but holy sodium!!! This dressing almost 

doubles the amount of sodium in Ranch…PASSS)

SOOOO.. lets refer back to the salsa that I used

as dressing in the featured salad above!

ROTEL

2tbsp

5CALORIES, 0gFAT, 130mgSODIUM, 1gCARBS

1/5 the amount of calories, 1/4 the amount of sodium, 

and 1/5 the amount of carbs than KRAFT italian

TA DAAAAAA : ) 

like i said before,

DONT KNOCK IT, 

TILL YOU TRY IT!