Here's My Story.

I have made a lot of lifestyle changes in the past few years. I haven't always made all of the choices that I make today. I used to eat somewhat healthy throughout the week and call it "dieting", while allowing myself and all out cheat day, which was more of a binge day. I would eat all the bad foods I could get my hands on. At the end of the binge day I would feel awful. Not only did my stomach hurt, I had no energy and felt guilty and then depressed about the way the foods made my body look. I wouldn't even let my boyfriend at the time, touch my stomach. Looking back, my diet was so horrible. (diet, meaning the foods I ate regularly). At one point in time (for over a year) two of my daily meals each consisted of a venti sugar free vanilla latte' with whip and 17 (yes, seventeen) Splenda packets. Oh yeah, let's not forget the 3 petite vanilla scones... This was ordered two times a day almost every single day for almost two years.
After I got over my expensive, Starbucks aka liquid McDonald's addiction I moved onto a new one! I started drinking one to two Rockstar Punched energy drinks most days of the week. Around 60 sugars per can and over 300 calories. I would go to restaurants for lunch/dinner with friends almost daily too. I would usually order things like salmon, deep fried coconut shrimp, sweet potato fries, but occasionally ate stuff like pizza, and chicken tenders. Either way, most restaurant foods are loaded with hidden sugars, sodium, and greasy hydrogenated fats. Unless you modify the **** out of it, I can guarantee it is more harmful than helpful to your body. Even if the restaurant makes it look and sound healthy.
I also had a huge addiction to candies like: gummy bears, sour neon worms, sour punch straws, starbursts, sour patch kids, snickers, and peanut m&m's. Basically, I couldn't resist a majority of the candies at store checkout sections.
I was also addicted to diet Pepsi, drinking up to 3 or 4 cans a day at one point in time.
Today things are much different. The only things I drink in excess are purified water sometimes with lemon and stevia added or homemade fresh brewed tea with stevia for sweetening. I don't use Splenda anymore, maybe only a couple packets a year. Even then I feel guilty because I know it is loaded with harmful chemicals. I actually think Starbucks is kind of gross now. I am no longer tempted by their over priced pastries. I eat out once or twice a month and usually order something modified or healthy. I will get a salad with oil and vinegar on the side, a plain chicken breast, and pineapple slices. I won't order soda, (I am actually disgusted by the taste now-syrup is what it tastes like) just water and a big bowl of lemons! Occasionally I will get an appetizer or chips and salsa with guacamole or a dessert of frozen yogurt (minus the toppings) at a yogurt shop. The candy isles never tempt me anymore. Maybe once in a verrry great while. And that is when I go shopping right after the gym without having a postworkout shake or meal. I will see chocolate and think it looks good but I know it's just because I am hungry. Instead of going for something completely lacking nutrients I grab a beef jerky. It's not super healthy but better than nothing and certainly better than a milk chocolate Dove bar! It also kills the ridiculous "craving".
I actually don't even eat milk chocolate anymore. I switched to true dark chocolate (85% cacao). It is an aqquired taste, but some changes I make aren't necessarily ones that I am initially excited about making. I choose to do it because I determine what is more important to me. Being healthy and feeling good both inside and out or the taste of a health destroying sugary milk chocolate that will only last as long as it takes to melt in my mouth? I'll pass on the temporary satisfaction and choose longevity instead!
You just have to decide what's more important when making choices. It is important to think about your food and activity choices just as you would give special thought to any other life altering decision. What you eat and do today have an immense impact on your health/life tomorrow and in the future. I have changed many of my bad habits into good ones. Never before would I have thought I would be trading some of my old ones for my new ones and on top of it, being completely satisfied by them. Here I am today, and I can honestly say that I don't miss my old habits and the way they made me look and feel nearly enough to ever consider reverting back to them. I really enjoy the flavor and the feeling that healthy, natural, whole foods offer!
I could eat a cupcake in 30 seconds and not be satisfied. I would only want another. A sweet potato with cinnamon and stevia takes about 5 minutes to eat, and it is extremely filling, nourishing and absolutely delicious!
The changes I have made all happened with time. The more unhealthy habits I replaced brought about even more healthy changes naturally.
I am still in the process of transforming myself into an even healthier person. I want to eventually be okay with eliminating 95% or more of processed foods. I know that it will take time but I also know that it is possible! I just have to be patient, be open, and never give up!
If you are in the process of or are having thoughts of transforming into a healthier mind and body, please take my experience into consideration. Believe in yourself and start now! The sooner you start, the better you will feel and happier you will be. Remember to be patient and consistent, changes take time. The more consistent you are the quicker you will find health and happiness.

Coconut Oil Beauty!

I have realized over the past couple years that over-priced prescribed medications and chemical treatments rarely work and actually do more damage than good. So, I began researching natural remedies for any problem my body encountered. They always seem to work better and faster while being less expensive too.
I know some people get weirded out by some natural remedies, but my thoughts are that at least I know what I am putting on or into my body as opposed to an item with a long list of ingredients I can't even pronounce.
So, one of my favorite natural remedies for beauty and health is organic coconut oil. In this post I will share with you the beauty uses and benefits I use it for!
Tip: Coconut oil is solid at room temperature. But easily melts with light heat.

1. Leave-in Hair Treatment: This remedy will make brittle, full, damaged hair completely healthy, shiny, and smooth! Do this treatment once or twice a month or whenever you feel that your hair is in need of some TLC.
Directions: Wet hair (doesn't have to be washed unless you have a lot of products in it like hairspray, gel, mousse, etc). Heat about 1/8 cup coconut oil on stove burner on low heat in a small glass dish until it turns to liquid form. (only takes a few minutes). I don't recommend microwaving as this may destroy the nutrients. Apply all over damp/towel dried hair. Lather it well and massage it into the scalp and through your ends. Leave in for 1-2 hours, then wash hair as usual and condition (optional).

2. Heat Styling: This remedy will protect your hair from heat styling (blow dryer, curling iron, straightener). It will heat the oil, not your hair which will prevent much damage and breakage.
Directions: Apply a quarter sized amount of liquid coconut oil to towel dried or air dried hair. Be sure to get it all over the hair (don't use too much or hair might look greasy). Dry or style hair as usual.

3. Face & Neck: This remedy will leave your skin looking flawless, feeling smooth, and minimize lines in less than a week or two. The oil will not make you break out. The coconut oil gets into your opened pores and replaces the bad bacteria oils.
Directions: Wash face preferably with a natural face soap or wash with super warm water. Pat it dry. Add about 1/2 -1 tsp of coconut oil to your palm, rub it in with your other hand to make a liquid consistency. Apply to entire face and neck. Rub light, small circular motions for 1-2 mins. Get a clean wash cloth wet with hot water and ring it out. Cover entire face with it and press/dab it down. Gently wipe away top later of coconut oil. Repeat with hot/ringed wash cloth if needed.

4. Lip Balm: This remedy will turn your normal/dry/chapped lips into super smooth and kissable ones!
Directions: Apply a tiny amount of coconut oil to lips. Rub your lips together until it soaks in. This smells/tastes way better than chapstick and lasts so much longer. You can put it on whenever and even right before bed so that your lips really have time to absorb the nutrient benefits.

5. Eye Makeup Remover: This remedy will leave you without raccoon eyes in a matter of seconds. You don't have to worry about wrinkles because it is so gentle. It's much more effective and safe than store bought removers. It comes off way easier too!
Directions: Rub a pea sized amount of coconut oil into index fingertips or palm of hand. Gently massage it onto your eyelid or under eye. You can even close your eye and put on your lashes to remove mascara. Take a cotton ball and gently wipe it away. Wash face as usual afterwards.

6. Dry Hands & Feet: I have dry hands in the winter and because of how often I wash them at work. This remedy will leave your hands and feet smooth, soft, and pretty!
Directions: Apply desired amount of coconut oil to hands. Rub together to get a liquid consistency. Saturate feet, hands, fingertips, cuticles or wherever is dry. I recommend doing this before bed and wearing socks or gloves to let the oil soak into your skin and so it doesn't ruin your bedding. If you don't want to sleep with it, do it when you have a few hours to just relax. The longer the better though.

7. Shower Body Oil: I uses to buy baby oil and lather it on my body after washing, then rinse it off slightly before drying down. This remedy is much healthier and natural. It won't clog your pores like unnatural ingredients (parabens) in baby oil will.
Directions: I suggest putting a decent sized capped jar of coconut oil in your shower. After washing, remove coconut oil in small amount with hands and massage into skin. Don't let the shower water run on the areas you are applying it to. Once full body is lathered. Gently rinse your body. Pat dry with towel. This will keep you moisturized all day!

These are all effective and natural remedies that I use often. I suggest using organic coconut oil since your skin will be absorbing it and non organic has the risks of pesticides, which would not benefit your skin in the same way. I get my 16oz jar of organic virgin coconut oil at Trader Joe's for only $5.99! It lasts super long and I use it for beauty, cooking, and even coat my cats food with it.

Again, don't be afraid to try something new, especially when it's completely natural and organic! There are so many natural remedies out there. I will be sharing my favorites in future posts and would love to hear any of your suggestions as well!

5 Star Body!

During my workout I like to do (and unconsciously do) a lot of thinking. I have my hat down and headphones in with my music as loud as it will go. I am focusing on my workout and goals ONLY! Occasionally I will zone out of the lyrics of the song and get deep into thought about things that fire up my passion for this lifestyle - (new recipes, new workouts, future goals and how I will achieve them, ways to improve all aspects of my life, etc).
I don't have a workout buddy and never really have. I used to think I wanted one but now thinking about it, the gym really is my "alone time" a time for me to really focus on self improvement and my lifelong goals. Even with everyone surrounding me in the weight room and on the cardio machines, I have no distractions, because I choose not to. The only person I socialize with is myself!

During my leg workout tonight I was thinking about all of the things I find most valuable in creating a 5 star body. These things all work together for me and I think they could be helpful for others who are trying to achieve their health and fitness goals. So here are the 5 valuable points that bring me success!

1. Faith - I think it is so important to have faith in yourself in all aspects. You need to believe in yourself. Knowing that you can conquer any obstacles that will come your way. It could be related to learning how to cook healthy meals, finding the time to make it to the gym 5 days a week, having the ability to choose healthy options when temptations are at your fingertips, trying a new fitness class, accomplishing a list of goals with a time frame, etc. No matter what it may be, you have to have faith that you CAN do it! Don't let yourself think any differently. Negative thoughts, self discouragement, or fear are the only things that will hold you back. Believe in yourself and visualize yourself accomplishing your goals and with time and patience you WILL!

2. Discipline - This is another valuable key that can't be left out. Living this lifestyle takes daily discipline. Initially it takes a lot more time to discipline yourself but eventually it becomes habitual. It is something that you will always need to maintain and keep in check though. For example: preparing your food for the day or week ahead of you, choosing healthy vs unhealthy options, sticking to a timed eating schedule, dedicating part of your day to an intense workout, doing that dreaded cardio a few days a week, getting the proper amount of sleep, drinking more water than you may want to, etc. All of these things take discipline. At first it might be tough but eventually you will adapt and it will become natural.

3. Fuel/Hydration - These are pretty obvious to most people but I think that they are worth listing because you will absolutely not achieve a 5 star body without them. Some people actually think that if they workout hard enough and long enough, that they can eat whatever they want. This doesn't work! A healthy diet is crucial to your success. Try thinking of food as fuel for your body. Don't eat certain foods for comfort, eat the right foods because your body needs them. Also, don't eat when you want to, eat when you need to. Be consistent, everyday! You can get way more out of a healthy meal than something unhealthy. Healthy food will leave you feeling energized and happy while unhealthy food leaves you sluggish and depressed. Your tastebuds change every 5-7 days, so be patient and discipline yourself. Hydrating is just as important. Your muscles and body are made up of over 70% water. Your body depends on proper hydration. It gives you energy during your workouts, keeps your muscles from cramping, flushes out toxins, aids in digestion, etc. The benefits are endless.

4. Supplements - When I say supplements, I mean vitamins. I'm not talking about fat burners and pre-workout energy drinks. I was never big into supplements when I first got into fitness. I didn't know much about them and I thought they were a waste of money. I finally did my research through credible websites. Reading through tons of information about which vitamins were the most important, why and how they worked with the body. I started taking a whole foods multivitamin, 5,000 IU's+ D3, vitamin k2, krill oil, astaxanthin, vitamin C, calcium, and vitamin B complex. The first five listed are my must have vitamins. I will write a separate post about why I take each vitamin. But, after not taking these vitamins for a few months I noticed a major difference in my energy, happiness, joints, etc. I never knew just how well they worked until I stopped taking them. I couldn't believe just how much they improved my quality of life. They are a gift to me. I like to buy my quality vitamins for an incredible price at: puritanspride.com
Another supplement I recently started taking is BCAA's with glutamine. They improve strength, endurance, recovery time, immune system, and so much more. Since I began taking them almost 2 months ago, I have increased my lifts with complete ease, I have been able to run further and faster without getting fatigued, I have also noticed very little muscle soreness after even the most intense workouts. Sometimes it makes me wonder if I worked out hard enough! I love my BCAA/glutamine by USP Labs!

5. Music - This is what keeps me upbeat, motivated, and in a great mood during my workouts. I don't think I would be nearly as successful in the gym without my beats blasting through my headphones during my sweat sessions. I think music moves you and pushes you harder than you would go without it. Every time I put new music with super fast beats and great/inspiring lyrics on my iPod it's like I just got a boost of new energy to destroy my workout. For awhile I couldn't update my iPod and I had the same old music and none of it was really motivating me the way I wanted it to. Once I got new songs that really moved me I went from jump roping 120 jumps in 60 seconds to 150 jumps in 60 seconds. I did 30 more jumps and that was on my 3rd set after doing other leg superset exercises prior. The intense focus and motivation came from what I was listening to and feeling from it.

Is there anything I didn't list here that is a must for you to get your best body? These are my key pointers and I really hope that they can help you or give you something to think about! Thanks for reading!

Yes Prop 37!

Monsanto ($7 million), DuPont ($4.9 million), Dow Chemical ($2 million), Pepsi ($1.7 million), Coke ($1.1 million).
These companies are forking out millions of dollars to keep the truth from spreading throughout America. If GMO's weren't harmful then why would these money hungry companies be putting in so much money so that you don't vote yes on prop 37. If their foods really were safe then why would mandatory food labeling even be an issue at all? Monsanto once told us that cigarettes, agent orange, and DDT were safe.
(Click on links for more info)
All of these lies couldn't be further from the truth! And that is what they want you to believe about genetically modified foods. They haven't proven for these foods to be safe at all.

Long term studies have been done on animals and published in the peer-reviewed journal Food and Chemical Toxicology and the results are quite shocking. If you visit this article you will be able to see the facts yourself. The tumors grown on these animals from being fed GMO's is troubling. This article with these pictures should be a wakeup call to all Californian's to vote yes on Prop 37 so we can see a critical change happen for the sake of our health and to take advantage of our freedom. We should have the right know what's being put into our food so that we can choose whether or not we would like to be a part of Monsanto's genetic roulette experiment. We should have the right to be free of the diseases that their genetically engineered foods are causing today, which will only worsen over time.
Please take the time to share this information with your loved ones so we can make a difference. Every vote will count!

Don't Starve Yourself!

I know many people who go to measures of starvation as long as they possibly can, in hopes of "looking good/skinny/fit". Of all these people, not one person is in the physical-mental shape/health they desire to be. Not to mention how irritable and moody they must feel getting no vital nutrients and most likely being sleep deprived due to hunger!

I feel that this is a common mistake a lot of people are still making. They think that less food or (meals) is better for losing/maintaining weight.
Unfortunately, these people have been miseducated or not educated at all. Hopefully, if you are one of those people or if you know someone who thinks this way, we can help them gain better health today!
People will starve themselves to lose weight! Eventually you are going to have to eat if you want to stay alive! A hormone called ghrelin keeps building up the longer you deprive your body of needed nutrients/food. Ghrelin will cause you to over eat, and when you finally do eat, your body is going to hold onto every last bit of food you consume because it doesn't know when you will be feeding it again. Starving yourself is definitely out of the question for maintaining a healthy body.

A healthy body/weight can be attained by eating small meals every 3-4 hours containing a serving of lean protein (palm size) like (bison, chicken, fish, grass-fed steak, ground turkey, whole turkey) a complex carbohydrate (1/3-1/2 cup) like (brown rice, oats, quinoa, red potato, sprouted bread, sweet potato) a fibrous carbohydrate (1-2 cups) like (asparagus, broccoli, brussel sprouts, butter lettuce, spinach). You will also want to have healthy fats like (almonds, avocado, coconut oil, flaxseed, olive oil, walnuts) spread out with about half of your meals each day. Fat servings: oil (1tsp), nuts (1/4 cup), avocado (1/4).
Be sure to drink plenty of water/unsweet tea before, after, in between meals to help with digestion. I drink 3-4 liters a day. (Almost a gallon).

Just while typing this and thinking about the meals I eat each day and how much they satisfy my hunger while keeping my body healthy and in shape, there is no way I would ever consider starving myself! Why suffer and gain temporary results when you can have plenty of food and lasting results?
While nourishing your body with the proper nutrients, vitamins, hydration you will also be anti-aging. You will have younger, smoother, glowing skin instead of a diet of little to no food which provides a dull, sickly, and/or wrinkly appearance.
If you want to have awesome energy, mood, great skin, and be at a healthy weight then don't starve yourself!

Mini Pumpkin Cheesecakes!

I created this recipe after seeing a post for some pumpkin dip with similar ingredients. I just added a few more to make this complete. These little cheesecakes are perfect for freezing so that you can enjoy a treat whenever your sweet tooth strikes! Super simple recipe, all you need is 7 ingredients!

I used 1 regular cupcake tin for the recipe and had enough batter and crust left to make a full mini cupcake tin batch as well.

Mini Pumpkin Cheesecakes

Ingredients:
* 1 (15oz) can 100% pumpkin puree
* 8oz fat free cream cheese (close to room temp)
* 1 container free cool whip (thawed)
* 1 box sugar free-fat free cheesecake pudding
* 9 honey graham crackers
* 3 tbsp almond milk
* 1/2 tbs earth balance or butter spread

Utensils:
* food processor
* 1 tbsp measuring spoon
* 1 can opener
* 1 mixing bowl
* 1 spatula
* 1 hand mixer/blender
* 1 cupcake tin
* 16 cupcake liners

Directions:
1. Place cupcake liners in cupcake tin.
2. Break graham crackers into food processor, blend until crumbly, add milk and earth balance blend until combine and smooth, set aside.
3. Place first 4 ingredients into mixing bowl, blend with a hand mixer until smooth and combined.
4. Measure one heaping tbsp graham cracker crust in each cupcake liner and flatten well (until firm). I use the tbsp bottom to flatten and be sure to get the edges well too.
4. Place pumpkin cheesecake mixture on top of graham cracker crusts, top with a sprinkle of cinnamon (optional).
5. Freeze for 30-90 mins (until desired), store in freezer in a sealed tupperware. Thaw on counter for 5-10mins before enjoying fully frozen leftovers. Enjoy!

Cauliflower Crust Pizza!

One of my favorite cheat foods is pizza! I'm pretty sure almost everyone loves this food! Thanks to my biggest fitness inspiration, Ashley Horner, for sharing this delicious recipe, you and I can know have pizza without all of the carb-loaded guilt!
I am all for trying new and healthy recipes, sometimes I have to convince my boyfriend about the outcome but this time I wasn't so sure. Cauliflower? How could it possibly replace the crust of pizza? Well, it definitely worked and we were both amazed and in shock at just how good it was. I even had our friend try some, he then asked for the recipe and now he brags to people about how good it was!
It's super easy to make and very affordable too! Hope you enjoy this recipe as much as we all do! It makes about 12 pizza squares.

Cauliflower Crust Pizza

Ingredients:
* 1 head of cauliflower
* 1/2 cup pizza sauce
* 1- 1 1/2 cups shredded mozzerella (low fat optional)
* 1 tsp garlic (minced or powder)
* 1 tsp oregano
* 1 tsp basil
* 1/2 tsp sea salt
* 1 egg
* nonstick cooking spray
* veggies/cooked chicken (your choice)

Utensils:
* 1 large cutting board
* 1 medium mixing bowl
* 1 large microwavable bowl
* 1 cookie sheet
* plastic wrap
* aluminum foil
* pizza cutter or sharp knife
* spatula
* cheese grater (if needed)

Directions:
1. Cut cauliflower head into florets, add to food processor and shred well. Place in large bowl and add about 1/8 cup water, cover with plastic wrap, microwave 8 mins.
2. While microwaving, pre-heat oven to 400F, grate 1- 1/2 cups mozzerella cheese, set aside.
3. In small bowl add one cracked egg, seasonings, and 1/2 cup mozzerella cheese.
4. Cut up all pizza toppings (veggies/chicken)
ex: zucchini, mushrooms, olives, bell peppers, pineapple, baby spinach leaves, artichoke hearts, basil leaves, tomato, turkey pepperoni, turkey bacon, seasoned chicken.
5. When cauliflower is ready, drain any excess water (if needed), add egg/seasoning mixture to cauliflower bowl, mix well.
6. Place aluminum foil over entire cookie sheet, spray generously, pour cauliflower mixture onto it and shape in into a rectangle with spatula, go around edges to get a good shape.
7. Bake for 15-20mins until it starts to get golden brown in spots and look a little crispy.
8. Pull out of oven, turn it to broil-hi, add pizza sauce, remaining cheese, and toppings. Place in oven for 5-7 more mins (keep an eye on it) when it is cooked to your preference, remove from oven.
9. Wait a few minutes, slice it up into squares and serve with red pepper flakes/parmesan (optional)
10. I recommend eating it with a fork and knife, especially if its still pretty hot. Enjoy!

Right To Know!

Here is some brief information about California's Prop 37 for the November election. Please take a few minutes to educate yourself about this extremely important issue regarding your health and the food of the future! Listed below are some facts about this campaign. You can easily learn more by visiting: www.carighttoknow.org
Don't forget, every vote counts, will be needed and very much appreciated! Vote YES on Prop 37!!!

All Proposition 37 does is require clear labels letting consumers know if foods are genetically modified. We already have food labels showing nutrition, allergy information and other facts consumers want to know. This measure simply adds information telling us if food is produced using genetic engineering, which is when food is modified in a laboratory by adding DNA from other plants, animals, bacteria or viruses.

What Are We Eating?
Fact: GMOs have not been proven safe, and the long-term health risks on humans of genetically modified foods have not been adequately investigated. The U.S. Food and Drug Administration does not require safety studies for genetically modified food. 
 
We Currently Eat Genetically Engineered Food,But Don’t Know It
A genetically engineered food is a plant or meat product that has had its DNA artificially altered in a laboratory by genes from other plants, animals, viruses, or bacteria in order to produce foreign compounds in that food. This type of genetic alteration is not found in nature and is experimental. The scientific term is "transgenics," and is also often referred to as GMO, or Genetically Modified Organisms. 

Example: Genetically Modified corn has been engineered in a laboratory to produce pesticides in its own tissue. GMO corn is regulated by the Environmental Protection Agency as an Insecticide, but is sold unlabeled.

[EPA Pesticides]
The Health Risks of Genetically Engineered Foods Are Unclear
Unlike the strict safety evaluations required for the approval of new drugs, the  safety of genetically engineered foods for human consumption is not adequately tested.  
There have been NO long-term studies conducted on the safety of genetically engineered foods on humans.

Much of the World Already Requires Labeling of Genetically Engineered Foods
More than 40 countries with over 40% of the world’s population already label genetically engineered foods, including the entire European Union. Even China labels genetically engineered foods. California should take the lead on this important issue in the United States. What do these countries know that we don't?

A Simple Proposition for California in 2012
The California Right to Know Genetically Engineered Food Act is simple: The initiative would simply require food sold in retail outlets to be labeled if it is produced through genetic engineering. 

Just Like Nutrition Facts
We didn’t use to label foods with calorie or nutritional value information, but we do now, and most consumers use this information every day. The California Right to Know Genetically Engineered Food Act simply requires food producers to also label food that contains genetically engineered ingredients. 

No Cost to Consumers or Food Producers
The California Right to Know Genetically Engineered Food Act will have no cost impact on consumers or food producers. It simply adds a label to genetically engineered food. Companies change their labeling all the time. In a recent poll, 93% of Californians said they would vote for Mandatory Labeling of Genetically Engineered Foods! If this initiative passes, it will be a huge step towards the transparency we deserve. Once people KNOW what is in their food, they can make the informed choice to avoid the potential health risks of GMOs until more research on their long-term effects can be done.  

Vote No GMO's!

To all Californian's who care about their health! I was a volunteer who gathered signatures for the GMO's labeling initiative. I am very excited to annouce that we gathered well over the necessary amount of signatures required to get this important initiative on the ballot in November. I don't normally vote, but this year I will, solely for this purpose. We all have the right to know what is being put into our foods! None of us deserve to be lied to or misled into believing something is natural when in fact it is anything but... These hidden synthetic/engineered ingredients are causing more disease than ever. Especially in young children and older adults whose bodies and organs can not handle these toxic poisonous ingredients.



Here is the e-mail I received from my mentor. It contains more information on the subject...

"Last night, The California Secretary of State’s office announced that the Right to Know initiative to label genetically engineered foods will be on the state’s November ballot. The historic initiative would be the first law in the United States requiring labeling of a wide range of genetically engineered foods.“We’re thrilled that Californians will have the opportunity this November to vote for the right to know what’s in our food,” said Stacy Malkan, a spokesperson for the California Right to Know campaign. “This initiative is pretty simple. It's about our fundamental right to make informed choices about the food we eat and feed our families.”The initiative requires labeling of genetically modified organisms (GMOs), which are plants or meats that have had their DNA artificially altered by genes from other plants, animals, viruses, or bacteria, in order to produce foreign compounds in that food. This type of genetic alteration occurs in a laboratory and is not found in nature.Polls show nearly unanimous support across the political spectrum for labeling of genetically engineered foods. Nine out of ten voters in the U.S. and in California back labeling, according to recent polls (see Mellman 2012, Reuters 2010, Zogby 2012). An April poll by San Francisco TV station KCBS found 91% backed labeling.The California Right to Know initiative is backed by a broad array of consumer, health and environmental groups, businesses and farmers. Major endorsers include Public Citizen, Sierra Club, American Public Health Association, United Farm Workers, California Certified Organic Farmers, Organic Consumers Association, Consumer Federation of America, Nature’s Path, Lundberg Family Farms, Organic Valley, Dr. Bronner’s, Eden Foods, Mercola.com, Center for Food Safety, Food Democracy Now! and the California State Grange.Grant Lundberg, CEO of Lundberg Family Farms in the Sacramento Valley, noted that the United States stands out as one of the few developed nations that does not provide consumers with simple labels to inform them if their food has been genetically engineered. “More than 40 other countries -- including all of Europe, Japan and even China -- already label genetically engineered food. Californians deserve to be able to make informed choices too," Lundberg said."As a doctor committed to the health of people and the environment, I strongly believe that people have a right to know, and to choose for themselves, whether to eat foods that have been genetically engineered," said Robert Gould, MD, president of the SF-Bay Area chapter of Physicians for Social Responsibility.Susan Lang, a Sacramento mother of two who was one of thousands of volunteers who worked to place the initiative on the ballot, said passing the Right to Know initiative is in the best interests of everyone in the state. "I want to know whether the food I’m buying contains genetically engineered ingredients. All the parents I know want to have this information too,” Lang said. The California Right to Know initiative is widely regarded as the best chance to achieve GMO labeling in the United States, and the campaign has generated significant national interest in the growing movement for transparency in our food system, as reported in a recent front-page New York Times story.In March, more than one million people submitted comments to the U.S. Food and Drug Administration on a petition for mandatory labeling of genetically engineered foods, more than any other petition in FDA history. Twenty states have tried to legislate GMO labeling, but none have succeeded due to intense opposition from corporate special interests.“All eyes are on California, and the voters of this state will support our right to know what’s in our food when they vote this November,” said Stacy Malkan from the Right to Know campaign. For more information: http://www.carighttoknow.org/."

*Here are some other articles that can give you a more inside look on how GMO's affect local small/organic farmers, our bodies, and the environment. Also, how labeling will make a positive difference despite what the government and Monsanto want to brainwash you into believing just so that they can have more power and money.

http://articles.mercola.com/sites/articles/archive/2012/06/14/organizations-on-anti-gmo-labeling.aspx?e_cid=20120614_DNL_art_1

http://articles.mercola.com/sites/articles/archive/2012/02/26/fresh-video-documentary.aspx?e_cid=20120226_SNL_Art_1

Cottage Cheese Mix!

To all of you who think cottage cheese is absolutely disgusting. The look of it, the texture, the taste. You are not alone. I once had the same feelings about cottage cheese. I was told about the benefits and tried forcing myself to eat it multiple times. I would eat it as fast as I possibly could just to get it over with.

People told me to add pineapple or peaches to it and I thought that sounded absolutely disgusting and weird. I finally tried 100% juice canned peaches (minus the juice) and I was pleasently surprised! The peaches took of the flavor of the cottage cheese. I have come to realize after a few more experiments that cottage cheese is kind of like tofu. It takes on the flavor of whatever you add to it. If you add a stronger texture to it, the cottage cheese texture kind of disappears or becomes unnoticable.

I recently tried cottage cheese with diced apples and absolutely loved it! I added some walnuts and it become one of my new favorite snacks/meals! It's quick, easy, cheap, and tastes good too! If you are like I once was towards cottage cheese, please give this a try! You might be as surprised as I was!
*Tip: Do not ever buy kraft brand cottage cheese, you will want to spit it out and possibly get sick to your stomach. Also, don't buy fat-free, get low fat instead. Fat-free contains more sugars to compensate for flavor.

Cottage Cheese Mix

Ingredients:
* 1 cup lowfat cottage cheese
* 1 baby apple (diced small)
* 1/4 cup chopped walnuts

Utensils:
* measuring cups
* 1 small bowl
* 1 spoon

Directions:
1. Mix all ingredients together and enjoy!

*Try adding different fruits like: sliced strawberries, diced mango, sliced banana, cantaloupe, honeydew melon, etc. (Fresh fruit is best. More nutrients and better texture)!

Strawberry Cheesecake Popsicles!

I am a very big fan of the $0.99 La Michoacana fruit ice cream bars! Unfortunately they contain around 290 calories and about 26 grams of sugar per bar... This is not good for dieting efforts! I set out to make a delicious and of course "healthy" popsicle to cool me down and satisfy my sweet tooth in the summertime heat. These are super easy to make and contain way less calories, fat, sugars than other ice cream bars, plus, they have way more protein! I will be adding a bunch of new popsicle recipes this summer but this was the second popsicle I created and it's absolutely delicious!
This recipe makes about 6 popsicles. If you don't have the popsicle molds, want less calories, or have some leftover mixture you can put them in ice cube trays too! I used rubber molded ice cube trays and they worked out great! You can also put excess into a tupperware container in the fridge and eat it cold as a pudding-type dessert!
*Bed Bath & Beyond has a great selection of molds! I bought a 4-pack of pushup style ones for $4.99*

Strawberry Cheesecake Popsicles



Ingredients:
* 1/2 cup unsweetened vanilla almond milk
* 1/2 pkg sugar free/fat free cheesecake pudding mix
* 1 cup fat free cool whip (thawed)
* 1/2 cup nonfat greek yogurt
* 1/2 cup low fat cottage cheese
* 1 cup frozen strawberries

Utensils:
* 1 blender (I used hamilton beach personal size)
* measuring cups
* popsicle molds/ice cube trays

Directions:
1. Blend first 2 ingredients for about 5-10seconds. Add remaining ingredients and pulse blend until smooth.
2. Pour into molds. Freeze about 2-5 hours (depending on the coldness of your freezer.
3. Run molds under warm water for a few seconds prior to serving. Enjoy!

Nutritional Information: (entire batch)
Cals= 540
Fat= 20
Carbs= 66
Sugars= 33
Protein= 24.5

*Divide those numbers by 6 or however many bars you make to find out serving size info.
*I used Trader Joe's House Whip for my second time making these and it is organic made with Stevia sweeteners. Tastes super creamy and natural. $1.99 per container!

Shopping At Costco!

If you are living a healthy lifestyle and want to live it affordably, I highly recommend signing up for a Costco membership card. It is only $50 a year and worth every dollar. You can purchase bulk items that you will be using regularly for a variety of healthy recipes.
I signed up for my card after realizing just how many trips I had to make to the regular grocery store to replace staple items at almost double the cost in some cases. Not to mention, the gas money and time out of your day...



You can get a guest pass to look around and easily compare the prices with their convenient "price per unit" on all of the sales tags. You will likely find big savings on most items. I chose Costco because unlike Sam's Club they have a lot of premium (high qulaity) and organic items, and for a cheaper price than non organic, low quality choices elsewhere. Some of my staple items include:

* 6.5lbs premium individually wrapped chicken breasts $16.99
* 10lb foster farms thinly sliced chicken breasts $22.99
* (8) 7.5oz cans premium albacore tuna $13.99
* (4) 1.25lb packages lean ground turkey $15.99
* 1 case of 32 morningstar sausage patties $13.99
* 3 1/2 dozen large eggs $6.29
* (8) 24oz cartons egg beaters $9.99
* 1 38oz fage plain nonfat greek yogurt $4.89
* 5lbs premium frozen normandy vegetables $6.39
* 5lb bag muscle milk whey protein powder $44.99
* 3lb bag raw walnut halves $14.99
* 3lb bag raw almonds $
* lb bag m&m trail mix $12.99
* lb bag organic white corn tortilla chips $3.49
* 4lb tru roots organic quinoa $9.49
* string cheese 9.69
* 18 pack healthy choice premium fudge bars $6.50
* 2 huge bags of quaker oats $6.85
* (6) 32oz cartons organic chicken stock $11.49
* huge bag of craisins $7.79
* 30 count flour tortillas $2.89
* cinnamon shaker $2.79

Quinoa & Beans!

This is a super simple, amazingly delicious and healthy vegetarian meal that is high in protein! It is very inexpensive to make too! I buy the organic ingredients from Costco in bulk for an unbeatable price.

Quinoa & Beans

Ingredients:
* 1 1/2 cups organic quinoa
* 3 cups organic chicken stock
* 1 tbs extra virgin olive oil
* 1/2 tsp real salt
* 2 cups beans (your choice)
* 1 tbs garlic powder (optional)
* earth balance buttery spread (optional)
* 2 tsp parmesan cheese (optional)


Utensils:
* crockpot
* storage containers
* 1 wooden spoon
* measuring cups
* measuring spoons

Directions:
1. I like to soak my raw beans in water, rinsing 2x daily, for up to 24-48 hours. (helps with digestion).
2. Cook prepared beans in crockpot for about 4-6 hours on low or 3-4 hours on high (or until they have a soft texture). Strain and set aside in storage container (refrigerate for storing)
3. Add quinoa, olive oil, salt, chicken stock, and garlic powder to a clean crockpot. Cook on low for 2-3 hours. Stir every hour. Once chicken stock is soaked up, it is ready to serve.
4. I eat about 2/3 cup of each and add 1 tsp of earth balance and 2 tsp of parmesan to my mixture. (however you like).
5. Can be stored in tupperware in refrigerator for 3-5 days.

Chewy PBJ Squares!

I have created another recipe remix! Someone said that "something was missing" in the No-Bake Protein Bars by Ashley Horner. I tried adding marshmallows and chocolate chips. That wasn't the healthiest option, it didn't make them taste a whole lot better, and they were still crumbling. Last night I decided to try adding organic strawberry preserves. Not only did it help with the crumbling but it definitely added flavor and a better texture! They taste like mini peanut butter and jelly sandwiches! It makes them a little higher in sugars but if you're active it shouldn't be a concern. Plus, it's healthier than many other options like store bought granola bars or even protein bars! They're a great energy source for preworkout or postworkout! *You can use a variety of preserves flavors to change things up. Trader Joe's sells reduced sugar, organic preserves in 4 different flavors: strawberry, raspberry, blueberry, and apricot!

PBJ Protein Squares

Ingredients:
* 5 scoops vanilla whey protein powder
* 2 cups plain oatmeal
* 1/3-1/2 cup purified water
* 2/3 cup real peanut butter
* 1/3 cup preserves (your choice)
* nonstick cooking spray

Utensils:
* 1 large mixing bowl
* (1) 8x8 glass pyrex dish
* Super clean hands

Directions:
1. Coat glass dish with nonstick spray.
2. In order, add: protein powder, peanut butter, preserves, oatmeal, and water. (Only add extra water if needed)
3. Mix together very well with hands. If it is not all sticking together add a tiny bit more water.
4. Once all combined well, pour into glass dish and flatten evenly well with spatula.
5. Eat fresh, store in refrigerator, take on the go! (Okay to pack and eat if not super cold).

Facebook Fan Page!

I have created a facebook fitness fan page so that anyone who is interested in learning more about me, fitness, and health can do so! I like to post a lot of inspiring and motivating thoughts that come to me and share them with others! I will also be uploading progress pictures, recipe pictures, inspiring pictures and quotes too! If you would like to be a part of it all, please visit by clicking on this link: Krystal Blue Fitness
Thank you all! Have a happy and healthy weekend!

Dr. Mercola .Com!

If you, a friend, or family member have ANY health problems/concerns whatsoever! I urge you to visit Dr. Mercola's Website-This website is the worlds #1 natural health website! The extremely credible, extremely helpful Dr. Mercola and his team of professional experts will educate you about the truths relating to health and fitness concerns. He will uncover lies that the FDA/government tell us, with false health research funded by them, only to gain profits from bribes offered by large food industries. These selfish, money-hungry ways are leading this world to obesity and countless diseases.

I also urge you to sign up for his daily blog/article e-mails. One read a day will do you no harm, in fact, it could SAVE YOUR LIFE or a loved one! I wouldn't make such a request if I wasn't absolutely sure that this man along with his amazing research team has just the answers and information I feel that all of America NEEDS TO KNOW! There are tens of thousands of articles that cover every last detail on the topic of discussion, backed up with every bit of information provided. If you have a concern on a particular topic, you can easily find the answer through a quick search and about 10 minutes of reading!

He has a variety of helpful and educational tools on the site free of charge! All of the products he sells on the site are only sold to keep the site maintained. Dr. Mercola isn't out to get money from you, he only wants to make this world educated on the health epidemics we are currently facing today. Just like myself, he wants to make this world a healthier place! He is doing a great job at it too!

I hope with me sharing this information, his knowledge can be passed on even further! I know you will find something helpful on his site, even if your not big on health/fitness. Once you become a fan, I hope that you too will share the knowledge to pass onto future generations, so that we can stop being lied to and misled by those who are in control and out to get into our wallets no matter the impact it has on our health as a nation!

~In health, happiness, and longevity ~Krystal

Power Of Stretching.

As you can see in a recent and previous blog of mine, I was experiencing symptoms of carpal tunnel syndrome. The pain gradually increased and I was experiencing it more intermittently over time. I thought I had almost permanently messed up my wrists and hands possibly through improper form with strenuous workouts, work tasks, etc...
Luckily, I wasn't about to accept this fate that would interfere with my goals. I researched the web for hours on end; looking for solutions and answers to fixing this problem without  the use of medicines and surgeries.
After days of reading, I finally found some information worth a try. I read that many people look to heal the area of the body that is in pain, when in fact, the root of the problem usually arises elsewhere. Most people experiencing these symptoms have professionals, doctors, etc. look at their wrists and hands when the pain is actually occuring due to neck and back problems.
I made it a goal to stretch daily. After just three days of stretching all of the constant tension and chronic pain that I had been experiencing which kept me sleepless and miserable had gone away! To some people this may be no shocker but to others it could be helpful information.
I am always so focused on my workouts that by the time I am finished I just want to go home and take a shower. I neglected stretching for so long and the consequences had definitely caught up with me.
After stretching for the first time (30 mins) my whole body felt extremely light and lifted. Like a huge weight was taken off my shoulders. I can't even really describe the relief my entire body felt! It was just amazing!
I have made it a daily ritual to stretch for at least 30 minutes. I do it upon waking or right before bed. Either way helps a lot. In the morning it offers a calm yet energizing start to my day and at night it puts me to sleep being more relaxed than ever.
The key to a good stretch session is patience and deep breathing. I do a silent count of 2 with each slow inhale and   another count of 2 with each slow exhale. Belly breaths are best, and I hold each stretch for 30-60 seconds.
A lot of the time I will find that I have stretched for 45-60 minutes without even realizing it. The benefits of stretching are truly amazing! Especially if you can multi-task and think about your goals and priorities while doing so. 2 birds with one stone. Stretch away!

Banana Bread Breakfast!

This recipe is ideal for a preworkout or breakfast meal. I came up with the idea from Ashley Horner's recommendation. Her recipe didn't contain walnuts, banana, or cinnamon. If you are looking for something a little lower in carbs then try her recipe, but if you can afford it and need the calories/carbs/extra sweetness for energy/enjoyment then make this!!! Tastes like banana bread and satisfies a sweet tooth with natural sugars and keeps you full!

Banana Bread Breakfast

Ingredients:
* 1/4 cup plain oatmeal
* 1/8 cup walnut pieces
* 3 eggwhites
* cinnamon
* stevia
* 1 tsp honey
* 1/2 ripe banana (diced)
* nonstick cooking spray

Utensils:
* 1 small bowl
* 1 spoon
* 1 small pan
* 1 spatula

Directions:
1. Preheat pan on medium heat.
2. Place in bowl: oats, walnut pieces, cinnamon, stevia, eggwhites. Mix well. Add honey, stir again. Add banana stir once more.
3. Lightly coat pan with nonstick spray. Pour in mixture to form a pancake.
4. Cook 4 mins on each side.
5. Enjoy! Taste like banana bread.

Recipes Coming Soon!

I will be posting a lot of new recipes that I have created, recreated, or found from others. This will be happening in the next week, so if you're tired of eating the same things over and over, no worries! You will have some new and fun options awaiting you! Until then, be creative with your foods and your workouts! Have fun with everything. Health and fitness is a lifestyle not a goal with a deadline date. Your goals should be continuous and refreshed with new goals as you accomplish old ones. They can be big or small, with a short or long time frame to be accomplished. What you make of this smart lifestyle choice should be exciting, not boring. Otherwise, it will just be hard to maintain. Make it so interesting that instead, it's hard to give up!
Good luck to you all! ~Krystal Blue

Sunday Message Notes!

~ THRIVING IN THE PROCESS ~

We are all in process.

Christ gives me the strength to thrive no matter what season of the process I am in.

* Build the wall in front of your own house.
* Do what's in front of you, and do it well!
* You want to do what you want to do, but you need to do what the Lord wants you to do!
* You are called to do your assignment. (Be faithful and obedient).
* Don't let ambition drive you. Do your assignment.

If your assignment is delivering pizzas, then do it & do it really well! Start building the wall in front of you first!
God is extremely good at getting you where He wants to get you, when He wants to get you there, and how He wants to get you there.
Embrace where the Lord is putting you in the process.
Don't rush the process. The process prepares you for what God has planned for you. It helps you receive and sustain what He has planned for you.
We want to skip, rush, and get frustrated with the process, but we can't embrace it if we don't do our assignment. If you rush the process, it doesn't go well.
The process will allow us to grow where our internal world is always bigger than our external world.
If we rush the process we will not be able to carry what God has for us.
God's process isn't linear. It doesn't go from A-Z. It's more like, from A to G to B to K and back to B!!! Don't justify skipping steps to rush the process. If you find yourself wanting to rush the process, it's a trust issue.
Trust God!
It's God's grace that allows us to be in the process!
We are not as far along as we think we are!
God is not passionate about your comfort, He is passionate about your growth!
Growing is being STRETCHED!
He isn't requiring full maturity or perfection, just growth! God shows you then He grows you!

Carpal Tunnel Syndrome.

For the past 2 years I have had pain in my wrist, hands, fingers, and sometimes leading into my forearm. It has progressively gotten worse overtime and especially increased since I started doing pullups, chinups, and upping my sets of exercises. I never knew what it was, I would just complain to my boyfriend all the time of my hands hurting EVERY DAY! I researched arthritis, thinking it was premature. I talked to a very intelligent personal trainer at my gym and he suggested that it could possibly be carpal tunnel. I researched it last night and every single symptom I have. I guess you can get it at any age. I am a server and started in September. I carry a lot of heavy stuff that normally the girls have the guys do. I carry crates filled with glass mugs, fill ice with huge buckets, carry tons of dishes (more than I probably should at a time) and for awhile I wasn't thinking and favoring my wrists. I am not a lazy person, I am a hard worker so I never thought about the damages it could do to my body. On top of all this, lifting weights on a daily basis and doing a lot of push/pull exercises.

Now that I know I have what I hope is in the early stages of carpal tunnel I am getting wrist splints today and also starting these exercises to prevent further damage and hopefully strengthen. I am also going to pray for healing.

I wrote this blog to inform others who may not have know, like me, and hopefully to get more helpful insight from others who may know about it a little more. I am typing this on my phone and my wrists and right arm are tingling and numb right now. I better stop! But if you are religious, please pray for me! If you know more, please inform me!
I want to be a fitness model and I don't and won't let this stop me if it doesn't have to!

Practice Makes Perfect!

Here is a lengthy yet reasonable sized list of necessary things I need to practice everyday in my life to reach my goals. If you don't constantly remind yourself of what's important, then it might possibly go unnoticed and be forgotten.

I will continuously PRACTICE...

* Being accountable
* Time management
* Creating goals
* Reviewing goals
* Accomplishing goals
* Rewarding myself
* Pushing myself
* Self affirmations
* Self education
* Self control
* Being consistent
* Overcoming temptations
* Staying motivated
* Prepping meals
* Eating regularly
* Portion control
* Drinking water
* Taking vitamins
* Intense training
* Daily cardio
* Daily stretching
* Teaching others

All of these practices will help me become extraordinary so that my dream becomes my reality! One of my favorite quotes ever, by Ashley Horner, my favorite fitness idol ever... This quote inspires and reminds me to never give up on these daily practices and to do whatever it takes to succeed!

"When you want something so bad you think about it every second of the day... You dream about it at night, you research; study & you mold your entire life around it. You feel like you were meant to do be or become this one person to accomplish this one goal & no matter the sacrafice or the risk and no matter how many times you get turned away, you smile b/c you know... soon you will live in that dream." -Ashley Horner :)

Note To Self.

This post was inspired by thoughts that came to my mind during my workout last night. Lately, I have been working a lot, but I haven't been going to the gym consistently, eating 100% clean, and doing all of the things I should be doing to reach my goals. During my superset rests, I took some notes and eventually came to this conclusion.

Sometimes setbacks happen... That doesn't mean you have to give up on your dreams, give into temptation, or get down on yourself. Instead, just make it a reason to push through and work even harder than before to get a few steps further than where you were before! If that means obsessing over everything it takes to get you there, then DO IT! Whatever works, whatever it takes! Just get it done! You only live once, let there be no room for regrets! If it means setting new goals, praying for your strength and success, re-evaluating your current priorities, then take immediate action an DO IT! Every living thing has a purpose. I am living! I want to be more alive than ever! I want to have a huge purpose! I know I was destined to do great things with my growing passion for God, love, health, and fitness! So I need to do them sooner rather than later! I need to be mentally strong and trust myself and God! I need to be smart with my decisions and serious about my goals. I need to be FEARLESS! Most of all, I need to believe in myself. And... I DO believe in myself! So watch out, here I come!!!

Best Breakfast Ever!

Banana Coconut Protein French Toast

Ingredients:
* 6 slices ezekial sprouted bread
* 1/2 medium banana (sliced)
* sugar free syrup
* earth balance spread (optional)
* 1 tbsp organic coconut oil
* 1 cup egg beaters or egg whites
* 1/2 scoop vanilla whey protein
* 1 tsp cinnamon

Utensils:
* blender
* pancake griddle/pan
* liquid measuring cup
* measuring spoons
* spatula/turner
* container (to pour mixture into)

Directions:
1. Preheat griddle/pan to med-hi temp.
2. Blend together egg beaters, low fat cottage cheese, vanilla whey protein powder, cinnamon.
3. Pour into bowl/blate/container.
4. Add coconut oil to griddle/pan. Once melted, saturate bread slices in egg mixture. Place onto oiled griddle/pan for about 4-5 minutes each side (or until golden-brown).
5. Top with earth balance (optional) but definitely not necessary, banana slices, sugar free syrup.
6. Enjoy the best breakfast ever!

Insanity Fit Test!

Just finished the insanity fit test my sister let me borrow! (1st time) My cheeks were red as a cherry, my face was dripping sweat, and my heart rate was through the roof by the end of the test! Very intense cardio workout if you give it your all! My legs were still super sore from my workout the other night but I got through it! My results are in!

1) switch jacks=110
2) power jacks=39
3) power knees=74
4) power jumps=20
5) globe jumps=6
6) suicide jumps=14
7) pushup jacks=18
8) low plank oblique=62

I noticed that the girl in the video didn't really do some of the motions all the way through and I was very careful about my form (especially with the jumps) I think it's extremely important to avoid injury. It definitely reminded me that I need to kick up my cardio! All I ever do is lift weights and yes I super and triple set with plyo moves like these but not enough! I think I am going to do crossfit style record-time plyo moves like insanity more within my weighted workouts to up my fat burning! They are definitely more fun than running on a treadmill or doing the same continuous motion on an elliptical!

Love To Grow!

Over the past year I have done a lot of growing in many aspects of my life. I have grown mentally, physically, and spiritually. I have had many different feelings along the journey of my growth with each and every different situation that has helped me grow. With everything I have been through this past year and my entire life that has led to my growth, I can't say that I would change a thing. Even with the moments I dreaded at the time they occured. If it wasn't for those moments, growth wouldn't be possible!
So, I just have a few thoughts here on "growth" that came into my mind when hearing and thinking about that word...
Growth is a learning experience. The more you grow the more you learn. The more you learn the more you grow. It is attained through struggles, triumphs, lessons, happiness, pain, success, failure, dedication, and determination. It provides mental clarity, confidence, strength, endurance, faith, hope, and wisdom.
A huge part of my growth came after building a stronger relationship with God!
We are all growing each day at different rates through different experiences. What are you doing personally to advance your growth? Are you starting a new hobby, reading more, volunteering, setting and achieving goals, educating yourself, or just coping with life as it comes? Have you experienced a major or valuable growth? If so, what brought it about?

Jesus looked at them and said, "With man this is impossible, but with God all things are possible" ~Matthew 19:26

Krystal's CrockPot Recipe!

I got a CrockPot for Christmas and I finally decided to make a dinner with it. I have never used one before so I think that’s why it took me so long to finally use it! I am so glad that I did and now I can’t wait to make more recipes in it! Everything is so easy once you have the ingredients prepped. You can go about your day doing all of your important activities while it cooks for you! I had the time to prepare about 50 protein pancakes and take care of other things while it was cooking! It was an awesome feeling! Just knowing that I can go get a workout in or focus on my goals while my weekly meal is cooking is so exciting to me! It is such a time saver! I am sure many of you already know this but it is a new feeling to me so I just had to share it with you all! Anyway, my CrockPot came with a book full of recipes but I knew they weren’t healthy girl approved! I looked through them just to get ideas for liquid-dry measurement increments. I decided to be creative and think of a recipe all on my own, and boy was I glad I did! I can’t get enough of this recipe! It was so good that I wanted to eat the entire pot of it! I hope you will try it and love it as much as I did!

Krystal’s CrockPot Recipe

Ingredients:

* 3-4 thawed chicken breasts (cut into 1in cubes)

* 3 cans low sodium chicken broth

* 3 small yams (peeled, med-sliced)

* 3 stalks celery (med-sliced)

* 2 carrots (peeled, med-sliced)

* 1 yellow onion (med-diced)

* 1 cup frozen bell pepper trio (thawed)

* 1 cup dry basmati rice medley (cooked) *Trader Joes*

* 1 tbs extra virgin olive oil or earth balance buttery spread

* 1 tbs: garlic powder, dried parsley, dried oregano.

* 1 tsp: real salt, fresh ground pepper, onion powder

Utensils:

* 1 (4 quart+) CrockPot

* 1 large sharp cutting knife

* 1 large plastic cutting board

* 1 large sauce pan with lid

* 1 wooded stirring spoon

* 1 can opener

* 1 vegetable peeler

Directions:

1. Plug in CrockPot, turn onto hi setting, add 2 cans of low sodium chicken broth, and cover with lid.

2.  Peel yams and carrots then cut up and add to CrockPot. Cut remaining vegetables, add to CrockPot.

3. Add in herbs and spices. Stir well, cover with lid.

4. Rinse chicken breasts, cut off excess fat, cut into 1in cubes. Place on top of vegetables in CrockPot.

5. Cover CrockPot and set a timer for 4 hours. Change temperature from hi to low in the last 30 minutes.

6. In the last 30 minutes, begin cooking rice in saucepan. Add 1 can of low sodium chicken broth, 1 tbs extra virgin olive oil or buttery spread, freshly ground sea salt/black pepper. Bring to a boil for a couple minutes. Reduce heat to med-low and let simmer for 15-20 minutes with lid on, stirring occasionally.

7. Once timer goes off, add the rice to the CrockPot and stir it all together. Set Crockpot to warm or off once it is ready to serve. Enjoy! (Let it cool a little before storing in the fridge/freezer).

Healthy Girl Pie!

This pie is high in protein, extremely low in sugars, and very tasty! It's especially perfect on these warmer summer days approaching! It is very simple to make! The prep time is no more than 10 minutes and refrigerator time is approximately 3-4 hours depending on the coldness of your refrigerator. It is a perfect party recipe or dessert for yourself after a hard week of dieting and gym time! No matter what the occasion, I am sure you will be more than satisfied with it! Be sure not to wear a white shirt while making it, jello dye may splatter if you are not careful!

Healthy Girl Pie

 Ingredients:
* 1 cup fat free cottage cheese
* 1 small container light cream cheese
* 1 container fat free cool whip (thawed)
* 1- 3oz pkg sugar freee strawberry jello
* 2/3 cup boiling water
* 1 premade graham cracker pie crust
* 1/2-1 cup fresh fruit (I chose strawberries & bananas)

Utensils:
* 1 large mixing bowl
* 1 large mixing spoon/spatula
* 1 small blender or handheld blender
* 1 liquid measuring cup

Directions:
1. Blend cottage cheese and cream cheese together. Place in mixing bowl.
2. Boil 2/3 cup water in microwave, add jello mix and combine well. Carefully add to mixing bowl. 
3. Fold in thawed fat free cool whip.
4. Pour finished mixture into a pre-made graham cracker pie crust.
5. Refrigerate for 3-4 hours! ( Save the plastic piece to cover the pie before refrigerating).
6. Enjoy! *top with banana/strawberry slices just before eating*

Healthy Girl Lemonade!

Healthy Girl Lemonade



*32oz. purified water

* 1 juiced lemon

* 4-7 scoops stevia (or 2-3 packets)

Self-Worthy Competition!

If you don't have a partner for that extra support sometimes it can be a bit of a challenge to stay motivated all the time. Lifes difficulties and daily stresses can easily break us down if we are not strong enough to let them pass by with ease and just grow from them instead of letting them get the best of us. I workout alone, do my meal planning alone, look for/create recipes alone, create/search for workouts alone, prepare my weekly food alone, and do most of my cooking alone. I create, study, and accomplish all of my goals alone. This might sound like a challenge and sometimes it is (especially when your significant other/family isn't nearly all as into it is you). This is no excuse for failure to reach success. Plus, would it really be worth it if it wasn't a challenge? I don't think so! If everyone could just have the perfect body with the perfect health then that would be AMAZING! Unfortunately, life doesn't work that way. So you must challenge your strengths and weaknesses each and everyday and only grow stronger mentally and physically from each block you have tackled! I promise that in the end you will feel all that more proud of yourself and be much more likely to maintain a healthy lifestyle forever!

If you need some motivation just look in the mirror. If you are not happy then tell yourself right then and there that you are going to turn your frown upside down! You are going to challenge yourself to a personal competition! You are going to out-do the OLD YOU and let the NEW YOU shine brighter than ever! Your opponent is going to be your concious! When you want to stay at home and lounge instead of going to the gym you are going to have to talk to yourself and beat your minds comfort zone! When your mind tells you to eat that cookie/bread/ice cream/bag of chips/or whatever... the new you is going to have to challenge the old you. This is where your strength, discipline, dedication, drive, fearlessness, courage, and passion must come through with full force and stronger than ever! It is important to constantly be in tune with your thoughts and replace any negatives with positives.

You literally need to enthusiastically talk yourself through any temptation that will not lead you closer to success! Tell yourself exactly WHY you are choosing a good behavior over a bad behavior (let it be a reminder each day as to why you make the right health choices while so many others are making the wrong health choices), doing so will keep you consistent! Be your old you's worst enemy! Eventually when you become consistent in this practice your body image, energy levels, and positive mood will be the reminder as to why you challenge yourself each day to become a healthier and stronger version of your old self! You will look and feel so amazing and eventually all of those challenges will become accomplishments! You will not see healthy choices as being obstacles, but more so as rewards to your health because you deserve nothing less than success!

Apple Cinnamon Pancakes!

Apple Cinnamon Pancakes

Ingredients:
* olive oil cooking spray
* 1/2 tsp vanilla extract
* 2 tsp cinnamon
* 1/2 cup oat flour
* 1/2 cup egg whites
* 1/4 cup cottage cheese
* 1/4 cup apple sauce (no sugar added)
* 1 baby apple or 1/4 of a reg apple
* 1/4 cup raw walnuts

Utensils:
* 1 blender
* 1 nonstick pan
* 1 large spatula
* 1 stirring spoon
* 1 grater
* 1 sharp knife
* 1 liquid measuring cup
* 1 (1/4 cup) measuring cup

Directions:
1. Pour eggwhites, oat flour, cinnamon, vanilla extract, cottage cheese, and applesauce into blender. (Blend until well combined)
2. Preheat pan on stove to low/med heat.
3. Peel & grate apple. (I eat the peels for fiber).
4. Chop up walnuts.
5. Pour blender contents into liquid measuring cup. Add grated apple & chopped walnuts. (Stir well).
6. Pour desired amount of batter to preheated pan and cook for 3-4 mins on each side. (Edges will usually brown when ready).
7. Enjoy with sugar free syrup, low sugar preserves, or fresh berries.

Chocolate Chip Pancakes!

Chocolate Chip Pancakes

Ingredients:
* olive oil cooking spray
* 2 tbs cocoa powder
* 1/2 cup oat flour
* 3/4 cup egg whites
* 1/4 cup cottage cheese
* 1/4 cup chocolate chips

Utensils:
* 1 blender
* 1 nonstick pan
* 1 large spatula
* 1 stirring spoon
* 1 liquid measuring cup
* 1 (1/4 cup) measuring cup

Directions:
1. Pour eggwhites, oat flour, cocoa powder, and cottage cheese into blender. (Blend until well combined)
2. Preheat pan on stove to low/med heat.
3. Pour blender contents into liquid measuring cup. Mix in chocolate chips
6. Pour desired amount of batter to preheated pan and cook for 3-4 mins on each side. (Edges will usually brown when ready).
7. Enjoy! (These are so good, I eat them plain)

100 Calorie Packs.

Don't be fooled! I am sure that everyone has seen the 100 calorie packs that come in many varieties; cookies, cupcakes, chips, ice cream bars, fruit snacks, rice cakes, to name a few! I can tell you from first hand experience that they are a waste of money (totally over-priced) and not a good option for those looking to manage their weight (empty calories). I will admit that I have actually eaten an entire box of them in one day, along with my regular meals! What once was supposed to be a guiltless 100 calories turns into a meals worth of 600 calories! Wait... I'm not done! And... the snack craving doesn't go away, it only grows larger. This is because they have absolutely no nutrition and are loaded with preservatives and other "things" that make you crave more and more "things".

Instead of wasting your time and money, grab a healthy snack that will actually keep you full and satisfied until your next meal. You can buy a bowl full of fruit for the price of one 100 calorie pack box! Some healthy & smart options include: apple slices & peanut butter, cottage cheese & diced peaches with walnuts, rice cake topped with peanut butter & banana slices, homemade protein bars, veggies & hummus with almonds, or healthy ice cream cookie (by: ashley horner). 

Get creative and think of whatever you want, as long as it is healthy and portioned correctly! Be sure to always pair a protein with your carb & add in a small amount of healthy fats occasionally throughout the day.

Remember... Stay away from the calorie packs & prepare your healthy snacks! If you have any snacks that I haven't listed, I would love to hear your ideas! Please don't hesitate to share! Have a happy & healthy day! Thanks for reading!

Puffed Millet Cereal!

Are you ready to try one of the most simple & healthy bagged breakfast cereals (aside from oatmeal) that is only 175 calories with all the toppings? I have the recipe right here and highly suggest it to anyone who needs a little change in their first meal of the day! It only takes 3-4 ingredients and about 2 minutes to make! Another bonus to this cereal is that it is budget friendly! 1 bag contains (11)-1cup servings and costs only $1.99.

Puffed Millet Cereal

1 cup puffed millet + 1 cup almond milk + 1/2 cup mixed berries

= 175 cal/3.5g fat/29g carbs/10g sugar/4g protein

Healthy Girl Mocha!

Some of my coworkers at one of my jobs like to make a coffee drink with packet or two of hot cocoa mix and 2oz half & half. I tried it and it was really good, just not good enough for being over 170 cals/4g fat/25g carbs/20g sugar! I obviously set out to make a healthier alternative, which has only 18 cals/1g fat/3g carbs/<2g sugar. Regular coffee tastes wonderful but sometimes it is nice to change it up. So here is my healthy girl mocha recipe (only four ingredients & four steps) that I think you will love if you use the same ingredients that I used. For best results, place the ingredients in a mug in the order they are listed.

Healthy Girl Mocha

Ingredients:

* 2 tsp unsweetened cocoa powder (for baking)

* 2 stevia packets

* 8oz brewed coffee

* 2oz (4tbs) original almond milk 

Utensils:

* coffee maker

* 1 coffee mug

* measuring spoon

* 1 spoon (for stirring)

Directions:

1. Brew your favorite coffee.

2. Place the cocoa powder and stevia in the mug.

3. Pour the hot coffee in the mug, leaving room for the almond milk.

4. Stir well and then add the almond milk, stirring one final time. Enjoy!