Meal Prep Day!

★MealPrep★

"You can't workout a bad diet"

Meal prep is easy...

Stop making excuses and saying you don't know how to! It's as simple as following a healthy recipe and cooking enough for a few days worth of food. If you can read, turn on a stove, and cut with a knife then you can meal prep!!! The real reason people "don't know how to" is called laziness! Turn off the TV, get off the couch. Shut down the computer or close the addictive app on your phone and get in the kitchen! Turn on your favorite music, wash your hands and get to cooking! I know you can do it!

♥Krystal

Motivational Text Message!

Every Monday I try to send a motivational text message to all my clients. This was from last Monday.

Be ambitious. Dream challenging goals, take action and give it your all to achieve each one. You will encounter struggles. People and life will test your strengths and weaknesses. You will need to overcome these obstacles. No matter what happens, never give up! Hold yourself accountable. Stay strong through all temptations. Don't look for shortcuts. You get out what you put into your goals. If results come easy they can leave just as fast. If they come hard they will be harder to lose. Practice self-discipline, balance, stay focused and be patient. Don't ever settle. Don't be comfortable with being ordinary. Be obsessed with becoming extraordinary! If it we're easy, everyone would do it. Honestly, it's not easy... But honestly, it WILL be worth it! Stay motivated by inspiring others. Encouragement and positivity are contagious. It is my passion to spread this to as many bodies as possible and to be a walking example of what perseverance can help you achieve. What is your passion? What lights your fire? Find it and fuel it each and everyday. Become a better version of yourself starting now!

Peanut Butter & Jelly!

I have always loved peanut butter. When I was a kid my favorite candy was a Reese's peanut butter cup. Now that I am aware of just how bad those can be for someone living a healthy lifestyle I don't ever eat them. Another reason I don't eat them now is because after having gone so long without the cheaply made, overly processed milk chocolate candies I don't care for them at all like I used to. The thought of one very occasionally sounds good but I know if I eat one I will just be disappointed. It's crazy how much taste buds can change to help fit your healthy lifestyle. Healthy foods that once tasted bland actually have much more flavor. Likewise, junk foods like Reese's and Snickers bars which I once loved taste waxy and gross to me now.
This post is supposed to be about peanut butter and jelly actually, but I figured it would also be good to give some inside, personal experience info on how changing to a healthy lifestyle can be easier and more enjoyable than some may think!
Back to peanut butter and jelly... I don't know who doesn't love a good ol' peanut butter and jelly sandwich?! If you don't then there might be something wrong with you!!! Personally, for me it brings back childhood memories and is like a super simple comfort food.
Well, today I came up with 6 different recipes with the "PBJ-peanut butter & jelly" theme! The awesome thing about these recipes (aside from the peanut butter of course) is that they are all packed with muscle building whey protein! So they can be eaten as a pre or post workout meal if you'd like! I will be posting the recipes starting tonight through the weekend! They are easy to make and require very few ingredients for most of them. Oh yeah, and they are super yummy too!
Let me know what you think!

There will be recipes for:
* PBJ Protein Balls
* PBJ Protein Cheesecake
* PBJ Protein Pancakes
* PBJ Protein Shake
* PBJ Protein Squares
* PBJ Protein Yogurt

The PBJ protein squares are already on the sure. If you click this link Chewy PBJ Squares, it will take you to the recipe. Enjoy!

Making Healthy Changes!

Before I ever decided or even knew I wanted to live a healthy lifestyle my eating habits and daily physical activity were the complete opposite of what they are today.
My daily foods consisted of things like boxed cereal, diet soda, commercial cookies, fruit snacks, gummy sour candies, milk chocolate, chips, etc.
My physical activity was almost just as pathetic. I would watch hours of TV during the day and sit at the computer until the late hours past midnight. Eating until almost just as late.
I slowly began to change this dangerous cycle of unhealthy habits over the next few years. Not always being consistent with my newer and healthier ways and sometimes even having a few days in a row of temptations with junk foods and inactivity. Over the next couple years experiencing countless times of falling off a healthy lifestyle every few weeks I finally accepted the fact I had known all along... It only left me feeling guilty, physically uncomfortable with my body, and physically uncomfortable on the inside as well (literally in pain) from the negative effects of processed foods.
I finally decided to completely give up on certain things I just knew I didn't need. One example being candy and ice cream. Some of my favorite guilty pleasures which are now of extremely little temptation to me if at all.
I have made huge changes in my life when it comes to health and fitness. These changes have helped me grow in so many other ways. They have made me more determined, disciplined in all aspects of life, successful, happier and more positive, improved mental clarity and alertness along with memory improvements, ability to absorb information better, immune health (only been sick once in the last few years, no flu shot needed).
My new guilty pleasure I go to when cheating are granola, fruit, unportioned peanut butter, frozen yogurt (on occasion) pizza (on special occasion). The only grains I allow myself or even desire to eat now are oats, quinoa, sprouted wheat bread, and brown rice cakes. No pasta of any kind, no baked pastries and absolutely no temptation for them. (Don't get me wrong, carrot cake with cream cheese frosting still sound amazing) but I am not tempted to eat it even just by thinking about the satisfaction I can get from say, a plain rice cake topped with almond butter, sliced banana or apple with a sprinkle of cinnamon and drizzle of honey.
The reason I write this post is because lately I have been getting down on myself for not being as perfect as I could be with my diet. I sometimes eat a complex carb a little later than I "should" or I will have a little more than just 1/4 cup serving of raw trail mix, or I don't drink a full gallon of water one day. I realized just how hard I am on myself sometimes and that I shouldn't be. To really think about the drastic changes I have made in my life and to see what I now consider to be guilty for compared to years ago... I need not be stressed when I "slip" occasionally. Yes, it's good to keep yourself in check and hold yourself accountable but every hour and everyday is a new day, something so small can be corrected and shouldn't be the end of the world. Be proud of your healthy changes, don't be over obsessive but also don't neglect your healthy habits. Find a healthy balance both mentally and physically!
I guess this post is kind of more like a journal entry for myself but maybe you have been or are in a similar situation now and need the same reminder as myself... That's all! Have a happy, healthy and balanced weekend!

Healthy Frozen Mocha!

At Starbucks and other coffee shops frappuccinos and these types of drinks are high in calories, sugars, and price. The price you pay for the drink and then the price your body pays for drinking it. A lot of people dont realize that a majority of their daily calories come from beverages alone. By eliminating commercial coffees, energy drinks/waters and juices you can almost immediately start seeing weight loss results. Save the 500+ calories, 50+ grams of sugars, and $5.00+ and try this healthy version instead. It tastes amazing and beats the original version in all ways! Set that money aside and use it for something to make yourself better not bloated! One or two drinks a day can really add up. Saving you anywhere from $100-300+ in most common cases. So, make this recipe, feel energized without the sugar crash and ude that money towards improving your health instead.

Iced Mocha Frappuccino

Ingredients:
* 8oz cold coffee (I use organic)
* 4oz almond milk (unsweetened)
* 1 1/2 tbsp cocoa powder (unsweetened)
* 1-3 packets stevia in the raw (depends how sweet you like)
* 1/3 - 1/2 cup ice cubes

Directions:
1. Brew coffee as usual then refrigerate (can be stored up to 5 days, it will only lose flavor).
2. Add all ingredients to blender (I use a small Hamilton Beach blender) and pulse blend until ice is completely blended. Enjoy immediately!

PBH Chia Dip!

This is a super simple, healthy and yummy snack I created to eat between meals, paired with a protein shake or lean protein before a workout or even as a late night snack if you just feel like you need something sweet!

Peanut Butter Honey Chia Dip

Ingredients:
* 1 baby sized apple (sliced)
* 1-2 tbsp Adam's natural peanut butter
* 1/2-1 tbsp organic honey
* 1-2 tsp of chia seeds

Directions:
1. Slice apple, set aside.
2. Stir all ingredients together in a small dipping bowl or container. Dip and enjoy!

Protein Pudding Dessert!

I love chocolate, I love peanut butter, and definitely love my dessert! This recipe is all three! Plus, it's way healthier than most any premade store bought dessert. Even though this is healthier, you still need to have portion control! Not only is it a good habit to form but if you eat too much of anything (excluding leafy green vegetables) you are risking hindered weight loss results.

Protein Pudding Dessert

Ingredients:
*1 large package sugar free, fat free jell-o pudding mix
*2 scoops chocolate protein powder
*2 cups unsweetened almond milk
*1 container frozen sugar free, whipped topping
*6 tbsp Adam's natural peanut butter

(For the whip, you can use cool whip but if you shop at Trader Joe's I recommend using their "house whip". It is sweetened with organic stevia sweeteners and it tastes so much better plus without all the processed chemical ingredients. It's $1.99 and they call it a "leader among whipped toppings" and they aren't exaggerating).

Directions:
1. Place all ingredients in a large mixing bowl and mix together either with a whisk or a handheld electric mixer (which I prefer). Mix very well.
2. Place) in covered container in fridge for a couple hours before serving.
3. Enjoy with self control in moderation!

Prevent/Kill Cancer!

LATEST CANCER INFORMATION
from Johns Hopkins
AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY IS THE ONLY WAY TO TRY AND ELIMINATE CANCER, JOHNS HOPKINS IS FINALLY STARTING TO TELL YOU THERE IS AN ALTERNATIVE WAY …

1. Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.

2. Cancer cells occur between 6 to more than 10 times in a person's lifetime.

3. When the person's immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumors.

4. When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors.

5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastro-intestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.

7. Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.

8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.

11. An effective way to battle cancer is to STARVE the cancer cells by not feeding it with foods it needs to multiple.What cancer cells feed on:a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Note: Sugar substitutes like NutraSweet, Equal, Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in colour. Better alternative is Bragg's aminos or sea salt.b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soy milk, cancer cells will starved.c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.d. A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes t o nourish and enhance growth of healthy cells.To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties. Water--best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

12. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines will become putrified and leads to more toxic buildup.

13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body's killer cells to destroy the cancer cells.

14. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body's own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body's normal method of disposing of damaged, unwanted, or unneeded cells.

15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor.Anger, unforgiving and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.

16. Cancer cells cannot thrive in an oxygenated environment. Exercising daily, and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.

Thirteen Amazing Quotes!

Integrity
"Every successful person needs a solid foundation built on character."

Communication
"The shortest distance between two people is understanding each other."

Leadership
"Take chances. Make a difference. Stand up for what you believe in."

Dream
"Follow your dreams and ambitions. They are life's gold."

Growth
"Giants start small and grow a little bit everyday."

Confidence
"Use your momentum... Keep going. You know you can make it."

Achievement
"Start thinking about opportunities, not limits, to reach your full potential."

Vision
"While some see another sunrise, others see a work of art."

Possibilities
"Find a quiet place, listen to your dreams, and discover what is possible."

Teamwork
"Even the tallest peaks are no match for teamwork."

Discover
"Travel your own path and see what is waiting for you around the next bend."

Change
"To the optimist, every new season is an invitation for success."

Determination
"Even the wildest dreams have a chance when someone dares to try."

My Favorite Words!

I believe words can be extremely powerful. They can either make you or break you depending on the selection you choose to create your thoughts with. The mind is extremely powerful and when it is constantly flowing with positive, strong thoughts it can fuel your ambition and you can then accomplish your goals and reach your dreams and desires! I use the following words on a regular basis. They motivate me through my journey of maintaining a healthy, happy, lifestyle no matter what obstacles might come my way!

#positivity #healthy #happy #fitness

#journey #discipline #goals #patience

#struggle #energy #believe #overcome

#succeed #lifestyle #persevere #hope

#determined #inspire #discipline #fuel

#courage #strength #driven #prepared

#unstoppable #breathe #body #mind

#aspirations #dream #dedication #time

#progress #consistency #love #focus

#champion #destiny #peace #grounded

#balance #faith #epic #challenge #plan

#obstacles #triumphs #growth #learn

#smile #laugh #passion #sustenance

#experience #compete #true #pain

#opportunity #support #accountability

I create mantras, quotes, sentences, goals, etc with a combination of these words. I think it is important to use them each day. Remember that when one negative thought or word enters your mind to replace it with 3-5 positive words or thoughts!!!

Cocoa Energy Balls!

Cocoa Energy Balls

This recipe was given to me from my older sister. She started making this vegan friendly treat for my nephew and he loves them so much! I finally made them after having the recipe for almost a month and I wish I had made them sooner!
When she sent me the recipe she noted, "Try not to eat the entire batch". I honestly kind of questioned that. Like, really... How could all of these super healthy seeds taste THAT good?!
Well, she was right! It was like love at first bite :) Everyone I share these with (whether they are healthy eaters or the complete opposite) will not leave me alone until I give them the recipe. And let me also say, it is kind of hard sharing these sometimes because I am always sad when they're gone! But I share anyway... seeing how I love helping others experience that healthy eating CAN be enjoyable, easy, and fun! This is a *No bake - 10min recipe*
This recipe is perfect for party hors d'oeuvres, everyday snack, treat, dessert, or just whatever...
You won't ever need to eat a piece of chocolate again :)
Oh yeah, the only downside to this recipe...
If you bring it to a party just be prepared to write the recipe down or bring a few copies with you or something!!! Also, bring toothpicks. Sometimes the seeds like to stay in between your teeth.

Ingredients:
-2 cups finely shredded 40% reduced fat coconut flakes (I get organic at Whole Foods)
-1/2 cup unsweetened cocoa powder (I get at Trader Joe's)
-1/4 cup raw shelled hemp seed (organic, Whole Foods)
-1/4 cup coarsely ground flaxseed (organic, Whole Foods)
-1/4 cup Chia seed (Trader Joe's)
-1/4 cup real natural peanut butter (I use ADAM's)
-1/3 cup organic virgin coconut oil (Trader Joe's)
-1/3 cup organic (raw is optional) honey (Costco)

Utensils:
* 1 large mixing bowl
* measuring cups
* spoon
* covered storage container
* super clean, washed hands

Directions:
1. Mix all dry ingredients together well in bowl.
2. Add remaining 3 ingredients (peanut butter, coconut oil, and honey)
3. Mix together super good with spoon/hands/both. (I start with a spoon then wash my hands right before mixing it up with my hands)
4. Roll into tablespoon sized balls. (Recipe should make 25 balls of heaven).
5. Refrigerate. Eat cold or at room temp. Don't let them sit out for too long, as they will melt from the coconut oil being at room temp for too long. If it happens they will still be edible but possibly transform into the mushy looking mixture you began with.

*If you don't have any of these ingredients, the recipe will cost approximately $20-30 to get started up, but you will be able to make it many times with most of the ingredients you purchased. If that scares you, a great portion of that money comes from buying bags of the seeds. You can find them in the bulk section at stores like Whole Foods and just purchase the small amount the first time.

Nutrition Information based on my ingredients.

Nutritional Information per ball
Calories: 95.52
Fat: 7.5
Saturated fat: 4.6
Monounsaturated: 0.77
Polyunsaturated: 1.1
Carbohydrates: 6
Sodium: 68.4
Sugar: 3.4
Fiber: 1.84
Protein: 1.78
Iron: 1.68%
Vitamin A: 0.96%
Calcium: 0.96%

Nutritional Information per batch
Calories: 2,388
Fat: 187.6
Saturated fat: 115.3
Monounsaturated: 19.3
Polyunsaturated: 29.2
Carbohydrates: 149.6
Sodium: 1,710
Sugar: 86.8
Fiber: 46
Protein: 44.5
Iron: 42%
Vitamin A: 24%
Calcium: 24%

Healthy Chicken Parmesan!

I was worn out on lemon and lime juice marinades, single seasonings, and the calories of bbq sauce marinades are ridiculous. I came up with this and now it is the only way I will eat my chicken at home. The parmesan is crispy and adds a lot of flavor with little calories. The pizza sauce I buy only has 30 calories, 5 carbs, and 1 gram of sugar for 1/4 cup serving. It tastes guilty but is far from it! Serve with mixed steamed veggies topped with sea salt and parmesan. Delicious!

1)Preheat oven to 375°
2)Place chicken breasts on a baking rack.
3)Sprinkle garlic powder on chicken.
4)Drizzle 1/2 tsp olive oil on chicken and lather with silicone marinating brush.
5)Sprinkle garlic&herb Mrs. Dash on chicken.
6)Turn chicken over and repeat. This time generously sprinkle parmesan on top.
7)Bake for 11-12 minutes, flip over, generously sprinkle with parmesan and bake another 11-12 minutes.
8)Remove from oven and cut into strips.
9)Pour 1/4 cup pizza sauce into a ramekin for dipping.

Fear Vs. Courage.

My thoughts on fear and courage...
Fear comes from the Devil courage comes from God.

The devil is fake, foolish, unimportant, deceitful, and a liar.
God is love, strength, all knowing, honest, worthy, humble, and so much more!

I feel that so many people keep from reaching their full potential due to fear. I was one of those people who struggled with fear up until very recently in some parts of my life. Fear of rejection and not being good enough. All of these fears I had were keeping me from reaching my destination to success, happiness, and peace. I am still traveling through this journey (life) and I know that fear aka the Devil will try to overcome me time and time again, but I need to shove those ridiculous thoughts and feelings (lies) away with the strength of God and the courage He brings (truth).
Ever since I changed my mentality only good has come of it! Had I stayed in the mindset I was in, I would be stuck in the same depressing position I had been in. It's something you really have to think about,you have to know it and believe that you are worthy of extraordinary things! God created us all equally and not one person in this world is better than another. You have to believe this and believe in yourself and I promise great things will start happening for you!
Write a list of all the things you want to accomplish and another list of all of your great qualities that you and others see in you. Let these be a reminder of where you want to be and why you will get there! You are worth it!