Wednesday, June 20, 2012

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).

Friday, June 15, 2012

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!

Wednesday, June 13, 2012

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

Saturday, June 9, 2012

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.

Friday, June 8, 2012

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