Healthy Eats & Hydration Tips

Katie Kennedy’s - LBSU indoor & beach volleyball athlete

Banana Bread Baked Oatmeal

  • 3/4 cup oats
  • 3/4 soy milk
  • 2/3 of a ripe banana mashed
  • 1/2 tsp vanilla
  • Pinch of salt
  • 1 tsp cinnamon 
  • Dash of nutmeg 
  • 2 tbsp vanilla protein powder 
  • 1 tsp chia seeds
  • 1/2 tsp baking powder 
  • Chocolate chips 
  • Mix all ingredients in a bowl or blender and then pour into an oven-safe ramekin/bowl
  • Bake at 400 F for 20 minutes

Oceana's Banana Snickerdoodles

  • 3 cups flour
  • 2 teaspoons cream of tartar 
  • 1 teaspoon baking soda 
  • 1 and 1/2 teaspoons cinnamon 
  • 1/2 teaspoon salt
  • 1 cup room temperature butter (can be substituted with 3/4 cup of any plant-based oil to make the recipe vegan)
  • 1 and 1/3 cup sugar 
  • 1 large banana 
  • 2 teaspoons vanilla extract 
  • Topping: 
  • 1/3 cup sugar
  • 1 teaspoon cinnamon
  • Preheat the oven to 375 °F. Blend the wet ingredients and sugar before adding the dry ingredients. Combine. Roll the dough into balls, coat with cinnamon sugar mix and place on the cookie sheet. Bake for ten minutes.

My Favorite Breakfast Smoothie

  • 1tsp chia seeds
  • Frozen strawberries or blueberries
  • Vanilla Almond milk (or your favorite milk option)
  • 1 tsp  raw honey
  • 1T Almond or Peanut Butter

My Favorite Chicken Pasta

  • 1 shallot
  • 2 fist fulls of spinach
  • 2 chicken breasts or 2 palm-sized chunks of rotisserie chicken 
  • Organic or Gluten-free ( I prefer Banza or Chickpea if GF is your choice) 
  • 3T Olive Oil
  • Salt & Pepper to taste
  • Red Pepper Flakes (optional)
  • Boil a pot of water
  • Dice  shallot
  • Add Olive Oil to the pan and heat. Let olive oil coat the pan. 
  • Add Shallot to the hot pan and let stir until browned (about 2 mins)
  • Add chicken and warm or cook depending on which option you used
  • Add Spinach - stir to wilt
  • Add Salt and Pepper to Taste
  • Cook pasta according to package directions
  • Drain and add 1T Olive Oil
  • Put Chicken/Shallot/Spinach Mixture over the top of the pasta 
  • Enjoy Hot!

Hydration Tips

Water makes up 60% of our body and our cells function and communicates more efficiently when we are hydrated. Hydration affects our clarity of mind, the speed of our reaction time, and our ability to focus and learn. A good rule of thumb is to shoot for anywhere between 50-100% of your body weight before 4 pm every day so that you don't interrupt your sleep patterns overnight.
I’ve always been someone who gets bored of regular water and the best way I have found to give my water a little extra life is by adding different essential oils to give you flavor and additional health benefits. Young Living Vitality Oils are a delicious way to add flavor to your water and keep your cells hydrated every day.