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

A big WHY?

Weight lose has so many factors calories,carbs, starch, fat, cardio, water, sodium, weight training the list could go for days. So many of us sit around and beat ourselves up with the how? How will I lose the weight? How can I burn calories? How can I be happy and diet? How come my jeans still don't fit? Blah blah blah but stop and ask yourself today why? Why do you want to lose weight? Many would say for health reasons but most the time that's not really true for the majority of people. Let me tell you some real whys that I've heard: why? To finally wear that dress, to make my ex hate that he left, to have something to be proud of, to be smaller than my sister, to wear a swimsuit confidently, to get my family to respect me, so I'm not the fat girl, so I can finally get a date, so I can run in a Marathon... The list goes on and on but ultimately get truly honest with yourself about YOUR Why and the how will take care of itself!
Love always,
Keli K.
Delight yourself in the Lord and He will give you the desires of your heart.

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.

~~~Life Update~~~

Its been a few days since I have been able to update you all on some fat busting strategies but have no fear soon recipes and workouts are on there way! As for now here's whats going on in the world of Keli...
So some know some do not but I have recently moved back to Dallas and will be finishing my last few classes with Texas Tech online! So basically I am looking for a new best friend... any takers? I also will be headed to see my brother in Brooklyn and we will running in the Race for the Cure in New York ALSO I will be there during New York fashion week so I will have to come back and let you know what to expect spring 2013. ;) Pageant season starts off here pretty quickly so I will have to keep you posted on how all that goes. I guess that is the summery! Have a healthy day!
Love always,
Keli K.
"I who loved you through the darkest..." -Romans 5:8