Merry Christmas!!!

It is the holiday season! No doubt, this is a hard time to stick with your training and healthy living habits. However, don't be one of the many that fall away from their goals, you must keep your goals in mind throughout this time of year! For me, I have found that if I prepare my meals for several days, even a week at a time, it is so much easier to stick with my clean eating habits. That's not to say that you cannot enjoy Christmas dinner with your family, but you must keep your goals in mind! For instance, if you want to eat Christmas dinner with your family, plan your other meals so that at the end of the day, you have not varied far from your typical daily intake of calories and macronutrient (protein, carbohydrate, fat) ratios. It's also essential that you continue to eat at your regular times, for me that is every 2-3 hours. That is how I keep my body in its anabolic state so that it does not enter a fat-storing mode. In order to keep my calories and macronutrient ratios in place, I know that I must also keep my portions small. Good luck to you during this holiday season and I pray that you have a blessed Christmas as you continue toward your goals!

<3 Keli

New Recipe and New Photos!!!

     I have just added some photos from  my shoot last week to Photo Gallery 1 AND I have a new recipe for you!  Thanks to Mark Jesse and Bill Powers for an awesome shoot!
     The new recipe is called Oatmeal Muffins...I know, quite the original name.  Nonetheless, these muffins are delicious and highly nutritious!  They are made of completely natural, whole foods with no added sweeteners and are great for an "on-the-go" snack.  The original recipe is not very high in protein, however if you are wanting to increase your protein intake, I think it would work great to just add a few scoops of vanilla protein powder to the ingredients.  I have not tried that yet, so let me know if you do!
     Remember, just because it's getting cold outside is no excuse to slack off on your training!  What you do in your off-season (or just none-swimsuit-season) WILL be reflected when competition and warm-weather months roll around!

<3 Keli


Oatmeal Muffins
Makes 24 Muffins
1 Muffin/serving
Nutritional Info/Serving:
110 Calories
2.4 g Protein
15 g Carbohydrates
2.8 g Fat
Ingredients:
4 Ripe Bananas
3 Cups Whole Grain Rolled Oats
1 Cup Quinoa (cooked)
3 Egg Whites, beaten
1/4 Cup Orange Juice Concentrate (unsweetened)
1 tsp Orange Extract
1/4 Cup Walnuts
1/4 Cup Macadamia Nuts
1/4 Cup White Raisins
1/4 Cup Dates
1/3 Cup Dried Cranberries
1 Tbsp Ground Cinnamon
1 Tbsp Baking Powder
1 tsp Baking Soda
2 Tbsp Flaxseed
Directions:
Preheat oven to 350.  Mash bananas thoroughly in a large bowl.  Combine all moist ingredients and add oats.  Combine all dry ingredients and fold into the oat mixture.  Pour into muffin pan, sprayed with baking spray.  Bake for approximately 25 minutes, or until browned as desired.