Bikini babe in 20 mins...

I get emails all the time about how people want to change their lives and lose weight but do not have time. First of all, it is 80% diet 20% workout. This idea is still hard for me to wrap my head around but never the less this means it SHOULD be "easy" for you to make the time. I personally enjoy exercises and my time in gym. It is therapeutic for me. I turn on my Jesus music and get after it. All that said, your workout does not have to be hours long. In fact you can do a shorter workout with more intensity (you can't have it both ways short and easy... I know sorry...). Below you will find a 20 minute workout you can do ANYWHERE! So get offline and get to work! Your dream body is waiting for you.

Love always, 

Keli K. 

Water VS Coke

Found this and had to share! Water VS Coke is no joke!!!!

WATER
1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one’s metabolism as much as 30%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

And now for the properties of COKE

1. In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

For Your Info
1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.

2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!

Now the question is, would you like a glass of water or coke?
WATER1. 75% of Americans are chronically dehydrated.
2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
3. Even MILD dehydration will slow down one’s metabolism as much as 30%.
4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
5. Lack of water, the #1 trigger of daytime fatigue.
6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
And now for the properties of COKE
1. In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.
2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.
3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.
4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.
5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.
6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.
8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.
For Your Info1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.
2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.
3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!
Now the question is, would you like a glass of water or coke?

How to make 2013 your GREATEST year ever!

I always love the new year. A fresh start mixed with the anxiety of the unknown makes January one of my favorite months. For those of you who know me well, you know I have big dreams, big resolutions, and goals that to most seem impossible. This goes beyond fitting into your skinny jeans or making your ex kick himself, this goes into how you can be the BEST YOU this year. So here is how I think YOU can make 2013 a success with any goal:
1) TAKE ACTION
The first step toward any goal is movement. Only you can make the difference in your own life and it starts by taking the first step. I am a planner and an analyzer so I spend too much time thinking and planning instead of doing. Why? Because each of us is afraid of failure but you can't fail unless you try. Ask yourself what is the worst thing that could happen? Most the time the journey you gain along the way to a goal is much more than any failure you can endure.
2)DREAM BIG
I spent too much of my young life saying, “Why me? Who am I to do x, y, z?” and not only did it get me nowhere, it continued to subtly affirmed that I had nothing to offer. Every single person has unique expertise, experiences and knowledge that make them 100% unique in the world. Every single person has something to contribute. Every single person can teach something. So, instead ask “Why NOT you?” And then simply try and see what happens.
3)KEEP LEARNING
If you have a goal you've set for 2013 than you need to do research to learn everything there is to accomplish that goal. Is it running a 5k or becoming Miss America you can never be overly educated on what you are trying to accomplish.
 4) LAUGH
I spend much of my day laughing because I plan on it. I record The Ellen Show everyday because I know it will make me laugh or I text one of my best friends because it puts a smile on my face. Laughing can lower blood pressure, relax muscles in the entire body, reduce stress hormones, burns calories, and improves alertness as well as memory.  
5)SERVE OTHERS
We all want to be successful and have dreams but sometimes we need others to help us along the way. Each of us has something to bring to the table and I know I would not be the person I am or have the success I do without others who have helped me along the way. Nothing is more important than people. OK that's my list to help us all have a great 2013! Love always, Keli K. "Believe you can and you WILL"

Dinosaur Poop Cookies

Ok so the name of these cookies needs work but Alex Martin named them so what else do you expect!  These Low Carb high protein all natural cookies are perfect for those clean eaters with a sweet tooth! 

Two of these cookies is a serving. They are so yummy and you can add PB2 for some peanut flavor, almonds for some good fats or even unsweetened coconut to make it more of a protein bar. Super yummy! 

Preheat oven 350 degrees F
Spray 2 cookie sheets with zero-cal cooking spray (I use coconut oil spray)

Ingredients:

• 2 cups almond flour
• 1/2 cup coconut flour
• 3 scoops chocolate whey protein (I like Jay Robb’s brand)
• 1/2 cup oats
• 1/2 cup xylitol sweetener, granules (or can sub in stevia)
• 1 tsp baking soda
• 1 tsp baking powder
• 2 tbs unsweetened coco powder 
• 1 tbs cinnamon (I love cinnamon so the more the better!)
• 1/2 tsp salt
• 1 cup liquid egg whites
• 3/4 cup water
• 1/2 cup Enjoy Life Chocolate chips (or dark chocolate chips)

Combine all ingredients except chocolate chips in one large mixing bowl. Use a fork or wooden spoon to mix well, until all dry ingredients are moisturized. Should leave a thick texture, definitely not pourable. Fold in 1/2 cup dark chocolate chips.

Spoon onto baking sheets in 1-inch balls. Bake for 16 minutes on 350. Remove from sheets and let cool for 5 minutes before serving.

Makes 36 cookies (18 servings).

Nutrition per serving:
80 cals
5g fat (1g sat)
6g CHO (2.5g fiber)
6g protein

Quest Bars

For me any time I can find something that is "clean" eating on the go I have to check it out! I have been getting some emails asking about protein bars and which one I recommend... my all time favorite protein bar has got to be Quest bar. They have only 4 net carbs ,18 grams of fiber and 20 grams of protein. These bars are 100% natural and come in 11 different flavors (lemon, peanut butter, and cinnamon are my 3 favs). Since Quest Bars are so high in protein and fiber it will make you feel fuller longer and give you sustained energy. So enjoy your on the go treat and keep on eating clean! 

Keli K. 

If you say you can you will and if you say you can you wont.

Who's going with me to Cereal Rehab?

Did you know that wheat, dairy, and sugar have been shown to be the three most addicting foods on the planet? Which is basically the foundation of the American diet. If you are worried about the food choices you are making OR better yet the choices your children are making take a minute to think on this, Froot Loops alone have made 162 million dollars so far in 2012. We have a serious addiction here people but why wouldn't? Wheat covered in sugar goes into a bowl and then we pour dairy on top of it... Watch out Justin Timberlake and Jennifer Hudson there is a new Triple threat in town! A Yale study shows that when these 3 things are combined it triggers pathways in the brain similar to those of cocaine or heroine. Wheat, dairy and sugar have been shown to be MORE addictive than pharmaceutical drugs... Seriously? Who knew Captain Crunch was basically a drug dealer...? So this is major problem since cereal is the #1 breakfast among children. We have the opportunity to set up a whole new generation of healthy eaters but we are letting instant gratification (the convince of cereal) dictate our decisions on breakfast instead of being future focused. So why are these 3 areas so devilish... lets break it on down a bit more...

Wheat- has gluten which has been shown to alter the brains chemistry and store fat

Dairy- first of all humans are the ONLY species on the planet that drink the milk of another animal. Much research has shown that dairy has been linked to type 1 & 2 diabetes, heart disease, obesity, autism, auto-immune disorders, cancers and even schizophrenia. Check out the book Devil in Milk or watch the Documentary on Netflix Forks Over Knives for more information on Dairy products

Sugar- Do I need to even say anything else? In 1822 the average american ate 6.7 pounds of sugar a year in 2012 the average American eats 156 pounds per year!!! AHHHH we have a problem...

 I understand that some of you may be reading this and thinking but I like those 3 things and the truth is we all do. It is addicting but we can lower our intake. It is really hard to kick out all three at one time but either make a pledge to yourself to eat less of them all together or try just kicking out one to see what happens to your health! If you're needing some good breakfast recipes checkout some of my older posts... you can premake all these items so that you and your family are good to go for the week! 

Love always, 

Keli K. 

And now this is the part where you find out how much you are truly capable of. <3

Total Nutrition

Today I had an awesome experience at Total Nutrition and since some of you have been asking me about supplements, pre-workout, post workout, fish oils, protein powder, and the other thousands of options out there I thought I would make it easier and say ask the experts. So here is my commercial for Total Nutrition, it is health supplements store that provides you with a plan that best suits YOUR needs. Each staff member there is highly educated on each product and how they will effect your body. Wanna burn fat? Turn up the intensity on that work out? Have a little extra concentration?  At Total Nutrition they look at your specific needs and what nutrition plan and supplements will work best for your goals. I went in today  and found out about some new products and pre-work out mixes that I can not wait to try out and let you know how they work! (PS ladies they have a cute staff so you might not wanna go right after a workout like I did ;)) It is located on Mockingbird and Greenville (kinda by North Park off of 75). It is worth the visit if no other reason just to learn about what they have and how you can improve your total health! Click here to check out there facebook page
PS They also sale Quest bars which are not easy to find and I will have a whole blog written about them coming soon!
Love always,
Keli K.

Egg "muffins"

Hello hello! Here is a tasty low carb high protein way to start your day!
Ingredients:
Turkey sausage (or turkey bacon)
Bell peppers
Onions
Egg beaters
2% Mexican cheese

Instructions:
Preheat your oven to 400 degrees
In a skillet cook turkey meat until brown drain grease and add your favorite seasonings. Throw in chopped veggies and let them cook together for a few minutes. Get out a muffin pan and fill each cup half way with your meat and veggies. Take your egg beaters and pour over the meat and veggies filling up the muffin cups. Place in the oven for 12 minutes or until your eggs are not running. Sprinkle with a bit of cheese and enjoy! You can also add Greek yogurt instead of sour cream and some hot sauce! Enjoy!
Love always,
Keli K.

Chicken Strips

Canes is a love of mine so to beat that chicken strip craving I look to this recipe:

Slow-Carb Spicy Chicken Tenders
A simple, tasty meal which complements the Cheeky Kitchen Slow Carb eating plan. Pair these tender chicken strips with a smidgen of fresh-squeezed lemon juice. To grind the almond powder, use an industrial-strength blender, food processor, or hammer.

Ingredients:
1/2 cup raw almonds, ground to a coarse powder
1/2 teaspoon red pepper flakes
1/2 teaspoon onion powder
1/2 teaspoon chili powder
1/2 teaspoon sea salt
1/4 teaspoon pepper
1/4 teaspoon ground flax (optional)
1/4 teaspoon brewers yeast (optional)
1/4 cup egg beaters
2 chicken breasts, sliced into thin strips

Directions:
Preheat oven to 400 degrees. Line a baking dish with parchment or nonstick cooking spray.

In a small bowl, combine the ground almonds, red pepper flakes, onion powder, chili powder, salt, and pepper. Pour the egg whites over the chicken tenders. Dip them into the almond mixture. Transfer to your baking sheet. Bake in an oven for 10-12 minutes, or just until the chicken is cooked through. Serve and enjoy!

*** I also steer off course and add a little extra chili powder and garlic salt get creative!

Sauce:
Worcestershire sauce (.25 of cup)
Thousand island (1.5 tablespoons)
Dash of garlic salt, chili powder, red pepper
Pinch of parsley

I'm the worst at giving directions cause I just flavor things to taste and explore my kitchen. Don't be afraid to test new things out and get creative.
Love always,
Keli K.
"be the change you want to see the world"

Water you waiting for?

So here is something you have heard... drink water but how does this aid in weight loss and why should anyone care? Here are the top reasons I think to grab a glass and chug!
1. To burn calories you need a substantial amount of water to aid in this process. If you are dehydrated it slows down the fat burning.
2. When burning fat your body releases toxins that need to flushed out... so yay water to the rescue!
3. Reduces muscle soreness when exercising.
4. When you drink water before a meal it causes you to feel fuller faster.
5. Dehydration cause fatigued because of the blood volume reduction and no one needs any extra reason to feel tired.
OK so now that we are all ready to change our status to in a relationship with water, we need to know how much to drink. Who just said 64 ounces in their head??? Well you're wrong. Research shows that the best amount would be an ounce per pound up to 150-200 ounces. Thats a lot of water but you can always start by adding in a glass or two here and there. Another great tip is to have a certain time you want an amount of water finished. I drink a gallon a day so I mark on my water bottles how much needs to be finished and by what time (I will attach a link to explain it better). Any who, water is a VITAL part of losing weight so grab a bottle and start shedding the pounds!
Love always,
Keli K.
Keep water on Time
Lets face the facts... you CAN do it. :)

Peanut Butter Jelly Time!!!

I love peanut butter... its almost an obsession but now you can have your peanut butter and eat it too! There is a new product (or at least new to me) called PB2 it has 85% less fat than traditional peanut butter. How do they do it? They press the oil and the fat out of the peanuts in a chemical free process making the peanuts turn into a dry powder. So then all you have to do is simply add a tablespoon of water to 2 tablespoons of PB2 powder mix and enjoy your peanut butter! You can use PB2 in smoothies, recipes, and what ever else traditionally you would use peanut butter for. I like to take it with me as a snack with some celery sticks for those times you just gotta have a snack on the run or add a little liquid vanilla stevia for a super sweet yummy peanut butter spread!
Here is a link if you have any more questions on this product or to find it in a store near you:
http://www.bellplantation.com/about-us

Reduced Fat Skippy: 

Serving Size: 2 Tbs

Calories: 180

Fat: 12g

Carbohydrates: 15g

Fiber: 2g

Sugar: 4g

Protein: 7g

PB2 Powdered Peanut Butter: 

Serving Size: 2 Tbs

Calories: 45

Fat: 1.5g

Carbohydrates: 5g

Fiber: 2g

Sugar: 1g

Protein: 5g

Get to trying!
Love always,
Keli K.

people becoming hysterical when peanut butter sticks to the roof of their mouth have "arachibutyrophobia"

Live to eat, eat to live

Food, our social connection. The one thing that can support our desire for instant gratification is food. We use it to celebrate, to suppress emotions, to entertain, to somehow prevent boredom, but why does food control so much of our emotions? I find that fear controls much of my eating and life choices. The fear to diet and fail or the fear of being miserable on a diet or not belonging socially if I eat differently. We let our emotions dictate our eating habits and unknowingly we are stepping into a shorter life expectancy. The food we decided to consume today will effect the rest of our lives and we aren't taking that truth seriously. We have a cure to the leading cause of death in America and we mock the thought of changing what we eat. So how do we change? I don't have an answer yet. All I can say is we can't let the fear keep us from pursuing a healthy lifestyle. We have to eat to live not live to eat because in the end we want to develop meaningful relationships and not let our food choices render us from doing so. I have seen how diabetes and heart disease can completely hijack your life and keep you from being able to enjoy simple everyday living. So lets make a change. I say let's go live, throw caution to the wind, eat right for yourself, and make a change to better you! So here's to living!!!
Love always,
Keli K.
You'll never leave where you are until you decide where you'd rather be.

How about some Pancakes

Here is my favorite breakfast recipe.... it sounds crazy but just try it!

What you will need:

1 egg

1/2 cup of cottage cheese (I use 2% daisy)

1/2 cup of ROLLED oats (not quick outs) 

1/8 cup of water (you might want more or less just check the consistency)

 This makes one serving 

Blend ingredients in a blender and there you have it pancake batter! 

Pour into a pan like you would any other pancake batter 

Add sugar free syrup 

*** I like to add syrup and all natural peanut butter OR make a PB&J out of them! 

It sounds strange I know but trust me they are absolutely delicious! I like to make a weeks worth on Sunday nights so I just can grab them from the fridge and microwave them when I am on the go. 

The most important meal of the day!

Although I will interject with personal and pageant life let's start by diving into what I want this blog to really be about, you and helping you reach your weight loss goals! What better way to start a blog then how you start your day, breakfast!

I've heard it, you've heard it, we've all heard it.... Breakfast is the most important meal of the day and usually if I asked my mom or teacher or anyone else for that matter why it's so important I got a "because I said so" answer in return. So I am here to tell you why we all need to breakfast to LOSE weight. Hello I am telling you to eat not starve, lets all take a minute to say yay!!!

The Why: First of all why not? In dieting you are always told don't do this or don't do that, to finally get a green light to go to the fridge makes me ready for tomorrow morning already. Skipping breakfast can throw your diet into a state of chaos. Instead of me getting to technical let me break it down for you as best I know how, your brain needs glucose to think and concentrate. Have you ever noticed that when you skip breakfast that morning seems like an unfocused blur. I sure have! The other great health benefit to a high protein breakfast is it will boost your metabolism for the rest of the day. Helllllllooooo anything that will boost my metabolism is a winner to me! ALSO when you eat breakfast it lowers your risk of over eating the rest of the day and stabilizes your insulin levels so the chance of diabetes is cut in half. 

Now that we are all on board to dive into some tasty breakfast treats lets talk about what you want to eat. Protein, protein, protein!!!!! Every living cell in your body needs protein to rebuild and when we eat protein it release a small dosage of insulin which is just enough to add in fat burning through out the day PLUS you will feel fuller through out the day. Winning! 

So I plan on posting a whole section of recipes once I figure this whole blog thingy out but for now some great options are egg beaters, turkey bacon, turkey sausage, protein smoothie, Greek yogurt, and if your on the go grab a Quest Bar. I usually will eat 1 whole egg 1/2 cup of egg beaters and 1/2 cup of ROLLED oats with a table spoon of all natural almond or peanut butter to get some good fats in. I am always stuffed after breakfast which causes me to eat less through out the day. Lesson has been learned. 

Ok I think thats probably more info than you ever desired on the importance of breakfast but now you know! Had great day today and I hope you did too!

Love always, 
Keli K. 

"Do something today that your future self can thank you for."