Healthy body Healthy mind

Welcome to my blog! I'm Kelsey, an average college student striving to avoid that dreaded freshmen 15. Follow me on my Journey of quick at-home fitness and cheap nutritious food!

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Morning Motivation

Good morning beautiful followers! Today is your day to avoid excuses, to step up to the plate, to push yourself one step farther, and to make the changes you’ve been wanting to see. You will surprise yourself with how far you can go if you just push past the threshold of comfortable. Outside of your comfort zone is where you will find growth, vitality and personal achievement.

Eat well today. Think about everything you put into your body. You wouldn’t put bad gas into your car because it would break down. Your body is your vehicle for life. So why put bad fuel into it? Treat it as the treasure it is. Whatever it is you are doing today, do not skip breakfast. Eat something filling with protein like oatmeal or a peanut butter banana smoothie to kick start your day. I find that eating fruit in the morning gives me the natural boost of energy that I need to get my morning moving along productively (no coffee needed!). 

When you feel hungry or have a craving, try drinking water. Most of the time your brain confuses being thirsty for being hungry and that is when the dangerous over-snacking and indulging happens. This is the dreaded cycle of over eating, regrets, and more brad cravings. When the brain consumes junk food, toxins are released that make it crave more unhealthy fats and carbs in the future. Trick your brain into craving the good stuff by drinking water and snacking on high protein, high fiber and low carb snacks. This will make you feel full and energetic for the crazy day ahead!

If you woke up this morning feeling like you weren’t beautiful or skinny or of worth, think again. You are an absolutely stunning being inside and out, and you deserve to treat yourself as such. As college students, we have an unbelievable amount of stress and pressure thrust upon us daily. We must practice healthy habits to avoid this negativity in our lives. Stress causes the release of the hormone Cortisol in our bodies (especially in women). This hormone is very damaging to proper body functioning if it is released in excess. Cortisol is also one of the main causes for fat buildup around the hips and lower abdomen. Which is, unfortunately, the most difficult area on the body to lose fat from. Now did I just stress you out about stressing? Take a deep breath (or 10). Even though the world may seem like it’s crashing down around you or that paper you have due is the end-all-be-all to your success; it’s not. You are in control of your body, your mind, and your happiness. Make today a day worth being proud of. 

 Set goals 

 Hold yourself accountable 

 Don’t make excuses 

 When in doubt, drink water

 Above all, LOVE YOUR MIND AND YOUR BODY! 

 This post wasn’t enough motivation? Watch this video created by Meredith Foster for tips and tricks to a healthy and happy lifestyle. 

https://youtu.be/r1yMAJRcx5g 

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Ultimate College Grocery List

It is hard to find cheap clean eats that are also yummy and easy to make for your busy college lifestyle. It is important that you familiarize yourself with quick and easy recipes and snacks that are portable and great for your health. 

Always make sure to “eat the rainbow”. This does not mean go out and buy a box of Lucky Charms Cereal. Eat food that is naturally colorful like green spinach, bright purple grapes, orange sweet potato and any other non-dyed colorful produce. Doing so will ensure that you are consuming a variety of nutrients and, therefore, getting all of your necessary food groups! 

I would advise against buying food in bulk. Produce and refrigerated products can spoil easily if you forget to eat them right away. So only buy fresh produce to, realistically, last you a week because not only is rotten food gross, it is such a waste of money! When in doubt, buy things that can store easily on shelves or in a freezer. 

Make sure to think ahead before you grocery shop to avoid going over budget. Bring a healthy list of food, like the one below, to the store and stick to it. This way, you will not be swayed to buy the tray of double stuffed Oreos or the high calorie energy drink you may be craving in that moment. I always eat a healthy meal before going to buy groceries. Its scientifically proven that you will buy more fattening and unnecessary foods when you are shopping hungry! I know it sounds crazy but try it. 

Do not forget to switch it up when you go shopping. Test out different brands and different flavors because getting tired of the food in your fridge is one of the first reasons you will most likely go out to eat at a fast food restaurant. Lastly, Don’t be afraid to get creative in the Kitchen. Making food with friends and experimenting with new cooking techniques and recipes will make eating healthy fun and educational! 

Reference this grocery list every time you’re shopping for delicious food ideas to keep in your dorm or apartment. 

Affordable Fruit 

Bananas

Apple

Blueberries (when in season)

Tangerines

Grapes 

Affordable Vegetables 

Celery

Carrots 

Cherry tomatos 

Frozen Mixed Vegetables

Spinach 

Pantry

Natural Peanut Butter

Granola

Protein Powder

whole grain crackers or pretzels 

Low Sodium Soups

Instant Oatmeal

Wheat Bread

Granola Bars 

Raw Almonds 

Gluten Free or Protein/Fiber enriched pasta 

Seeds (Chia, Flax, pumpkin etc.)

Canned tuna (in water)

Dried Fruit (apricots, cranberries, raisons etc.) 

Canned beans 

Quinoa 

Brown Rice 

For the Fridge

Hummus

Greek Yogurt

Fresh Juice 

Egg whites

Reduced fat String Cheese 

Natural Salsa (Low Sodium)

Natural Applesauce 

Coconut/soy/almond/skim milk (all unsweetened) 

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Banana Protein Pancake Recipe!

Start your busy college morning with these super easy and nutritious 10 minute pancakes with very few ingredients! 

3 medium sized Bananas

2 eggs ( or 2/3 cup of egg whites) 

1 cup protein powder (I use Isogenix chocolate flavored IsaShakes) 

splash of Milk (almond milk, unsweetened coconut milk, and soy milk are great substitutes!) 

Coconut oil (as a substitute for butter)

Cinnamon (optional) 

Honey, agave nectar, or Maple Syrup to taste 

This recipe makes two servings of pancakes. Either save extra batter in the fridge or share with a friend!

Get out all the stress of college life by mashing up the bananas with a fork in a medium bowl. Gradually mix in eggs, protein powder and a dash of cinnamon. Coat a medium heated pan or griddle with a dab of coconut oil (or butter). With a ladle, spoon pancakes onto griddle of desired size and shape. 

Now this is the fun part! Add any kind of toppings that you wish. I like to sprinkle cocoa nibs, walnuts or unsweetened coconut flakes on top of my pancakes while they cook. Once the top begins to bubble, flip pancakes. Once fluffy and fully cooked, place your stack of pancakes on a plate and top with fresh fruit, nuts, chia seeds, peanut butter, or any kind of syrup like honey agave nectar or regular maple syrup. Getting creative with healthy toppings makes eating clean so much more fun! 

These pancakes taste like a cheat day but they are actually really nutritious and fuel your mind and body with what it needs to survive the busy day. If you try this recipe make sure to take pictures and post them using the hashtag #cleancampus or submit them to my page! I can’t wait to hear what you guys think of my favorite breakfast meals. 

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At-home ab workout!

5 of my favorite ab strengthening moves that you can do anywhere! I love to lay out my yoga matt in front of the tv and do these while I watch my favorite show. 

Russian Twist: Lead back at about a 45 degree angle with your feet hovering off the ground. Twist side to side. The lower your back and legs are the harder you will work your lower abs and obliques. 

Push up Planks: Start off in a plank position with elbows on the matt. Push yourself into straight arm plank and then return to elbow plank position.

Side Plank: To plank on your side, balance your body on one elbow and twist body directly to the side keeping your feet stacked on top of each-other. 

Bicycle Crunches:  Lie flat on the matt with your hands behind your head. Pedal each knee toward your chest and meet it with the opposite elbow. Make sure to keep legs from touching the ground and keep shoulder blades raised a few inches off of the ground.

Leg Lifts: Lay with your back flat on the ground and raise your legs up and down, stopping them about 6 inches above the ground. If it is too hard, put your hands underneath your lower back for support. Keep back pressed against the matt throughout the entire motion. 

If you arn’t self motivated enough and need a little extra push, check out my favorite youtube channel “Blogilates”  for more interactive at-home workouts!