Keystone Vitality

🫐 Don’t get me wrong, blueberries in general are AMAZING! Both cultivated and wild grown contain TREMENDOUS HEALTH BENEFITS but I’m here to give a little breakdown of some of the differences you can expect from these little guys and why you may decide to pick one over the other.🫐

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While both blueberries contain fiber, antioxidants, and flavonoids, wild blueberries contain a richer source. Wild blueberries, smaller to their cultivated counterpart, pack a serious punch when it comes to heart health, brain-boosting and anti-cancer properties. Plus, their thicker skin contains 3x more fiber, which aids in digestion and weight loss.

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If you can choose, frozen wild blueberries are best. However, don’t pass up on their bigger brothers if you can’t find wild or don’t have access to them. Both cultivated and wild blueberries are at the top of the fruit chain when it comes to health benefits and nutrition.

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📣 Pet owners listen up! Look into feeding your pet blueberries and what the right amount of blueberries per body weight is. Blueberries may help add YEARS to your pet’s life and remember to always choose organic. 🐶 🐱

With all of the toxic and carcinogenic skincare products on the market, it’s scary to think that what we’re applying on our body may come with serious consequences.

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I’ve created this non-toxic skincare guide so you know some of the many benefits of what natural skincare can provide for us. These oils can be used on their own or mixed all together for skin-loving and skin-supporting benefits.

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When searching for oils, always make sure to look for organic, cold-pressed, and first-pressed, whenever possible. Quality matters and because a little goes a long way here, you will get more for your money.

As a thank you for joining my Weekly Dose of Vitamin K email…I know I know, the name is just too good 🫠. Okay, back on track…to show my gratitude, I’ve included a special offer for joining my email list.

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I’m looking forward to sharing in-depth weight loss tidbits, healthier eating options, getting the most out of exercise when you’re short on time, aging in reverse, the brands I love to use, and a whole lot more!

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If you want to be in-the-know of holistic wellness, what science-backed studies are saying, and just getting back to that feeling of vitality and boundless energy, simply add your email to my DMs or email [email protected] to be included. 🤎

It’s said that we walk around with well over 200 toxic chemicals within our bodies at any given time. Women apply well over 120 toxins from their beauty, skin, and hair products, before even leaving their house in the morning. We now have marketing that’s TARGETING really young girls to shop at Sephora or Ulta and that’s EXTREMELY concerning. 🚩

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After years of this exposure, and not doing anything to remove it every so often, we simply cannot be surprised when we start showing signs of dis-ease. And sadly, these signs and symptoms are creeping up on us in our youth. We ARE even SEEING THEM in children.

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If you’re looking to live a life that isn’t simply long but also filled with HEALTH, ACTIVITY and VITALITY, then it’s time to start reducing your toxic load with a Functional Medicine detox. I use and swear by the detox and put myself through one every 3 months.

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I KNOW WHAT IT’S LIKE to not feel well. I KNOW WHAT IT’S LIKE to feel like you’re living in a body that’s working against you and not for you. I KNOW WHAT IT’S LIKE to put on clothes that seemingly fit but just don’t look right on and feel uncomfortable.

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I believe that good health, like a good attitude, is contagious. When you start doing and working on you, those closest to you will likely start catching on. To LIVE HEALTHILY is to LIVE BEAUTIFULLY.

Not fancy but this was a spur of the moment recipe I whipped up for a quick, crunchy, healthy and verrrry satisfying lunch!

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WHAT YOU’LL NEED:

1 can of tuna
4 Thin Stackers Brown Rice cakes
2 Everything crisps
1/2 ripened avocado
2 tbsps avocado mayonnaise
Microgreens
1/2 a lemon
S&P to taste

WHAT TO DO:

Drain tuna and flake apart in a bowl with a fork. Add S&P while breaking apart tuna. Add in avocado, mayonnaise, and lemon juice and stir together. Top rice cakes with tuna mixture. Crumble Ella Flats on top of mixture and top off with microgreens. Enjoy!

RIDICULOUSLY GOOD…Cafe Latte Smoothie ☕️

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INGREDIENTS:
-4 oz cold brew coffee concentrate (I used )
-6 oz walnut milk (I used )
-8 oz spring water
-1 tbsp walnut butter (I used )
-2 dates pitted
-1 frozen banana
-1/2 cup frozen spinach
-2 scoops chocolate protein powder (I use DNS)
-1 scoop collagen (I use Advanced Collagen Support)

🍣 🥦 🥕 A healthy meal doesn’t need to be complicated. At dinner, I keep my meals simple and easy to prepare. This took a total of 15 mins on air fry mode at 425° in my oven. Best of all, it was all done on the same sheet pan. 🌱 🍅 🥑

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🔪 I always make sure to food prep ahead of time so that I’m not wasting time figuring out what to make and then having to wash it all. This is what works for me and has been not only a time saver, but has also saved me 💵! There have been waaaay too many times in the past when I’d return home late after work or just feeling exhausted, and the one thing keeping me from eating was the prep. After a few days of this, the food would spoil and need to be thrown out.🗑️

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1️⃣ day a week, I make a big grocery haul 🛒 and have my sink scrubbed clean. 🧼 Afterward, I fill it with water, throw in ALL of my produce and remove all the dirt and potential bacteria using my bubbler 🫧. It’s been one of the very best investments I’ve ever made. 🙌

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Keep your last meal of the day as simple as possible by having what you need at the ready so that more time can be spent with your family or just relaxing alone and decompressing from the day. 🛋️ 📺

Try these protein balls for a sweet treat for the big game 🏈 or for any day of the week! Ingredients can be EASILY substituted for whatever you already have in your pantry.

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Swipe ➡️ to see the ingredients that I used.

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1 cup of your favorite nut butter
1/4 cup of rolled oats (I used )
1/4 cup
1 TBSP honey

INSTRUCTIONS:
Mix all ingredients together in a bowl until well incorporated and roll into 2 bite size balls. Refrigerate for at least one hour before serving.

IN

Chocolate-Covered Raspberry Smoothie…just in time for Valentine’s Day 💕

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Swipe for recipe!

What to know when it comes to collagen and your skin.

Releasing this podcast has been a pipe dream for a few years now, and I am so thrilled to finally share it with you all! Each week, I hope to bring you value and lessons that can be passed along for generations on how to care for and heal your body, and to share what may be lesser known healing modalities. Welcome to The Band-Aide Effect! 🎧 🎙️

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You can catch The Band-Aide Effect on Spotify, Apple, and Libsyn!

https://podcasts.apple.com/us/podcast/welcome-to-episode-1-an-overview/id1728942328?i=1000643993580

Açaí-Blueberry Smootie 🫐

INGREDIENTS:
1 frozen açaí pouch (unsweetened)
1/2 cup frozen blueberries
1/2 frozen banana
1/3 cup coconut cream
16oz spring water
1/2 cup frozen spinach
1/3-1/2 thumb ginger
1 tbsp chia seeds
2 scoops EquiLife Vanilla DNS or other vanilla vegan all-in-one/ protein powder
1 scoop EquiLife Advanced Collagen Support (optional)

*All ingredients here are organic*

INSTRUCTIONS:
Place all ingredients into a blender and blend until smooth.

These weight loss habits will help you get started and moving in the right direction if you aren’t already incorporating these daily practices into your life.

💧 A dehydrated body holds onto waste and toxins. When the body holds onto toxins for too long, we can begin to see signs of inflammation and take on a puffy and softer appearance. Aim for at least half of your body weight in ounces of water per day and elevate your hydration with a citrus squeeze of 🍋 or lime and adding a little mineral or sea salt.🧂

🍳 So many of us run out the door without making time for breakfast and then run only on coffee. ☕️ This puts our body into a “survival mode” and this fight or flight stress response causes us to hold onto excess fat. Nourishing your body with a well-balanced breakfast can also lead to better food choices for the rest of the day. I recommend starting the day with a hydrating fruit protein smoothie.

💪 Get into the habit of moving that body daily. Not only will you feel stronger and more energized, but you’ll also start to feel more relaxed. Muscle strength is also crucial for our latter years and not something to overlook. We lose approximately 5% of muscle mass for every decade after the age of 25. That number adds up fast, especially as the years seem to fly by.

🥗 Make lunch your largest meal and focus on the colors of the rainbow plus a lean protein. By keeping your largest meal at lunchtime, you’ll not only give your body the energy it needs to fuel you until dinner, but you’ll also have given your body the opportunity to burn through those calories as the day goes on. Digestion is also strongest between the hours of 10am-2pm.

🍎🍌 Eating between meals, even if it’s a piece of fruit, doesn’t allow for blood glucose levels to properly drop. When we’re constantly snacking on foods throughout the day we’re stoking those glucose levels which doesn’t allow us to properly tap into our fat stores.

🛌 Getting in adequate sleep is vital for weight loss because it is while we are sleeping that our bodies actually burn THE MOST FAT! Quality sleep also helps us stabilize our blood sugar levels. Aim for 7-9 hours of sleep per night.

An imbalance of the gut microbiota can result in many digestive issues and other manifestations of the body, such as problems with memory, brain fog, skin issues and much more.

Our individual gut microbiomes are home to trillions of various bacteria. When there is too much of one versus another, it can cause many unpleasant symptoms which can vary from person to person.

Are you experiencing any of the above signs that something may be off with your gut? If so, this isn’t a need to panic. This is your body’s way of speaking to you and asking for your help and attention.

Balancing the gut is something I work on in my practice EVERY SINGLE WEEK and digestive-based issues are the #1 complaint in my practice. If you’re feeling overwhelmed and not sure where to begin, reach out at keystonevitality.com.

Here are just some of the MANY benefits of IF (intermittent fasting) and why more people should be tapping into this truly ANTI-AGING ancient HEALTH and BEAUTY ritual. Swipe ➡️ to learn more.

The Barbie Glow Smoothie

INGREDIENTS:
6oz of an organic nut milk (I used cashew here)
10-12 oz spring water
1 packet frozen dragonfruit
1/2 banana
1 TBSP chia seeds
1 tsp maca powder (optional)
1/2 thumb ginger
1 TBSP h**p hearts
2 scoops EquiLife Vanilla DNS
1 scoop EquiLife Advanced Collagen Support

*ALL INGREDIENTS USED HERE ARE ORGANIC*

INSTRUCTIONS:
Combine all ingredients into a blender until smooth.

The Best Guacamole Recipe of All-Time

INGREDIENTS:
2 ripened avocados
1/4 red onion, finely diced
1/4 jalapeño, finely diced (leave out if you don’t like any heat)
Juice from 1/2 a lime (or use whole if you prefer more)
1-2 TBSP chopped cilantro
1 tsp salt

INSTRUCTIONS:
Scoop avocado out of skins with a spoon and into mixing bowl. Add salt and juice of lime and mash together using a potato masher. Add jalapeño, onion, and cilantro and mix well. Transfer to a serving vessel alongside your favorite vegetables or chips; I love the Maiz Lime Totopos tortillas chips.

For some of you, it comes with no surprise when I say that I LOVE seed cycling! I have been shouting its praises for years and it’s worked for me. How do I know? Because I’ve started and stopped enough times over the years to see the benefits and I don’t intend to stop.

During the first half of our menstrual cycle, the follicular phase, estrogen needs to rise for ovulation to take place, but it NEEDS to be in the right amount in order to stay balanced. You’ll also notice that during this phase, you seem to have more energy. For so many of us, myself included, estrogen becomes dominant due to STRESS and NUTRIENT DEFICIENCIES. Estrogen dominance can also lead to many undesirable symptoms. Flax and pumpkin seeds help to balance estrogen during this phase.

In the second half of our cycle, the luteal phase, progesterone is needed to thicken the uterine lining for egg implantation, and if that doesn’t take place, menstruation then occurs. It’s during this phase that you’ll feel your energy levels and even mood start to dip. Sesame and sunflower seeds support the production of progesterone during this phase.

IMPORTANT TO NOTE: Seeds need to be ground in order to consume. Otherwise your body will not be able to properly digest them, and if proper digestion doesn’t take place, then neither will the benefits from the seed’s nutrients.

*NEVER consume any food, seeds included, that you have an allergy or known sensitivity to.*

Mango Crème Smoothie

Ingredients:
1/3 cup coconut cream
16-18 oz spring water
1-1.5 cups frozen mango
1/2 frozen banana
2 tbsp h**p hearts
1 tsp Maca powder (optional)
1 tsp ashwagandha powder (optional)
2 scoops EquiLife Vanilla DNS
1 scoop EquiLife Advanced Collagen Support
1 scoop EquiLife DFVB (daily fruit veggie blend)
1/2 thumb ginger

*ALL INGREDIENTS USED HERE ARE ORGANIC*

Instructions:
Blend all ingredients in a blender until smooth

Hello and welcome to my page! I’m Kristina, a Certified Integrative Health Practitioner and Wellness Coach. I have an extensive background in emergency medicine and have seen FIRSTHAND the devastating effects that industrialized medicine can have on those with CHRONIC conditions. There’s no denying that in a true emergency, conventional medicine is where it’s at, however when it comes to treating long-term or chronic ailments, there seems to be a lack of understanding and harmonization of how what we are feeling and experiencing in relation to how our bodies actually work.

Conventional medicine offers a speciality for every part of the body. The human body seems to have been compartmentalized when we are anything but. Experiencing headaches? You’ll be sent to a neurologist. Kidney troubles? You may see a nephrologist. Blood sugar problems? Endocrinologist. Heart issues? Cardiologist. The list goes on.

Now what if I told you that your body works in unison. Our bodies work harmoniously and when ANY ONE PART of that harmony is out of balance, our ENTIRE BODY will feel imbalanced or in a state of dis-ease. Imagine a 12-piece orchestra playing a melody and suddenly you hear a piano key out of tune; it changes the way the WHOLE musical piece sounds. This is how I want you to see YOUR BODY…AS A WHOLE.

I want to support you in your journey of healing. I can say that I KNOW WHAT IT’S LIKE to be in a state of DIS-EASE. I know what it’s like to go to the doctor only to be told that MY LABS ARE “NORMAL”, or “WITHIN RANGE”. Range of what? I certainly did not know then, but I do now, and I WANT YOU TO KNOW as well.

Americans are getting SICKER AND SICKER every year. America is spending more on “healthcare” than ever before and that cost is only expected to rise. Insurance companies are certainly not incentivizing prevention and wellness. Having only a portion of your gym membership paid for at the end of the year IS NOT ENOUGH.

I’m here to let you know that THERE ARE OTHER WAYS TO HEAL. I’ve done the work and I’m reaping the rewards. Interested in learning more? Reach out and book a FREE 15-min discovery call and discover what it’s like to finally be HEARD.

Creating intentional and CONSISTENT routines results in goals that are achieved. It’s said that the way you show up for yourself, is the way you show up for others. Whether or not that’s something you believe, what is UNDENIABLE is that you’ll see results from a routine that is consistent. Don’t have the time? MAKE the time. Starting Monday, WAKE 15 MINS EARLIER than your usual and incorporate just one of these wellness practices to do daily…whether it’s just Mon.-Fri. or the entire week. You’re guaranteed to start feeling and seeing positive shifts throughout your week. Remember to INVEST IN YOURSELF. It’s the BIGGEST return on investment you’ll ever receive in your lifetime and it’s also the one that holds the MOST VALUE.



Choose any one of these early morning routines to help you get started, or create one of your own that you’ve been wanting to do. Feel free to keep to yourself or share with me if accountability is more your thing. I’d love to hear what you’re choosing and hearing about your results. Happy Friday! 🤍

🥗 Did you know that the recommended amount of fruits and vegetables is 7-9 cups per day? Well, per the CDC, ONLY 9% of adults are meeting that requirement. 🤯 It’s no wonder that we have a pandemic of metabolic syndrome going on at this very moment in this country and there doesn’t appear to be signs of it slowing down.

🥦 I’ll be showing you just how easy it really is to get in the required amount of fruits and vegetables for OPTIMAL HEALTH. Too many of us overcomplicate meals and aren’t PREPARED. All of my meals are super simple and come together quickly with only a handful of ingredients; no complicated recipes that need to be followed.

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PREP FOR SUCCESS:
Start by washing ALL of your produce the moment you get home from the store, if possible. Once properly washed and dried, I separate my produce and package in either plastic bags or glass containers and store in the fridge. Now I have what I need at a moment’s notice and ready-to-go should my day start to get away from me. Preparing what you need ahead of time to make a healthy at home meal is not only a time and 💵 saver, but you’re also a lot less likely to make poor food choices if you prep ahead of time.

🍲 Soups, salads and smoothies are a great and SIMPLE way to get in those optimal servings that we need for proper nutrition, good health, and energy. Make sure to also include enough protein and fat for a well-balanced meal that’ll keep you full and satiated until your next meal. And for those of us with known food sensitivities and digestive issues, you’ll of course want to avoid any foods that you know to drain your energy; leave you feeling depleted or with a headache; tough on your digestive system.🥗

Finally came in the mail!! Personally, I’m feeling proud and ecstatic. 🤩

#2023 #2024

A blender faux pas that actually turned out really beautiful! 🙌

TODAY’S SMOOTHIE RECIPE:
6 oz of (Malk organics) almond milk*
2 oz of coconut cream*🥥
16 oz of spring water
2 scoops of Daily Nutritional Support ()
1 scoop of () advanced collagen
1 cup of frozen wild blueberries 🫐
1/2 packet of frozen dragonfruit*
1 cup of frozen chopped kale* 🥬
1 tsp of Maca powder*
1” of fresh ginger* 🫚

* denotes organic

New profile pic (thank you )…new website dropping this week by the AH-MAZINGLY talented .co 🤗…annnnd even more to come at the start of the new year!!

#2024

☀️ Hello Everyone! A little intro for those of you that don't already know...I'm Kristina, a Certified Integrative Health Practitioner and Wellness Coach and I want to help YOU get on the path to wellness.

~I struggled for YEARS of not feeling the very best version of myself and wasn't getting the answers I needed from my doctors. Deep down I knew there was a REASON, a ROOT CAUSE, for my symptoms and that led me on a years long journey of healing, of learning, and of teaching. I'm here to tell YOU that I HEAR you. Your symptoms and the way you're feeling aren't made up and that the path to wellness is entirely up to you...that YOU ARE ENTIRELY UP TO YOU.

~I want to help you to create a life that you desire...one of energy, of vitality, and ambition to get after all that you want out of this life. I can help get you to your goals faster and leave behind the guesswork and not have to struggle for answers for as long as I did. I'm here to get you feeling your strongest, your most vital, and your most confident than you've ever felt before.

~It's said that the best time to start anything was yesterday, but the second best time to start is TODAY. Feel free to say hello if you have something you'd like to share about yourself and are considering starting your own guided health journey.

🥗 Eating organic isn’t a novelty, it’s practically a necessity in our current world. Unless you have access to your own garden that’s without herbicides and pesticides, organic means that your food isn’t getting hit with a direct onslaught of glyphosate; it also means that it’s non-GMO (genetically-modified organism). Glyphosate has already been linked to numerous cancers and disease and sadly many farmers have paid the price with their lives through direct contact and use of glyphosate (aka Round-up) and so are we, simply through the consumption of these non-organic foods.

⚠️It’s true that organic foods have also tested positive for some levels of glyphosate simply because it’s spread through the air if close enough to a neighboring non-organic farm. However, the glyphosate levels aren’t nearly at the levels as seen in non-organic foods.

🥬 In terms of organic being “more expensive”, take the time to truly compare. Organic produce, on average, is approximately 0.30-0.60 cents more compared to its non-organic and usually GMO counterpart. Or choose to only purchase organic produce that’s on sale and expand not only your palate but also begin to incorporate a larger variety of foods into your diet. What is outrageously expensive however is paying with your health and the affordability of our current “healthcare” system is what’s actually out-of-reach. Imagine being penalized for not having something you can’t actually afford (and may hardly ever use) because it may be considered “unlawful” to not have it in the state that you live in 🤨. I don’t know about you but I’d rather see a penalty on the purchase of unhealthy products because I believe in prevention.

🥕 It’s not about being perfect. It’s about making better choices for our health whenever possible and there’s nothing more empowering than having the knowledge to do so.

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