Sunday, December 29, 2013

CLEAN EATING FROM SAM’S CLUB

Clean Eating from Sam’s Club

One of the best parts of my job is to teach people how to eat clean and healthy!  I love it so much because I used to be a culprit of eating ‘bad’ and thinking that because I worked out I could eat whatever I wanted to eat.  Well, that had a teensy bit of truth behind it.. only that I didn’t really gain weight with the food that I ate because I did workout… but quite frankly, I was ‘skinny fat’ and I was NOT HEALTHY because I wasn’t giving my body proper nutrition!  So, it was about 10 months ago that I fully adapted to a clean eating lifestyle for myself and my family and we haven’t looked back. 
Now, I get this all the time.. “How can you AFFORD to eat healthy?” Well, a question for those of you who choose not to eat clean and healthy… “how can you NOT afford to eat healthy?” Listen, it’s not rocket science.  Yes, whole foods can be a little more expensive than boxed foods. Obviously, because for some reason processed foods are so much cheaper than whole, real foods! But, that discussion is for another time!  I’m staying on track tonight! Haha!!  So, like I was saying.. I don’t buy a ton of pantry fillers, so my grocery bills are never astronomical.  They are relatively the same as they were before I switched to clean eating!  It is all in what you buy and how much you buy of it!  That is one of the keys to ‘budget friendly’ healthy foods! So… what does my grocery cart generally look like?? Well… here goes nothing!
Before I ever even go into the grocery store I not only have a list that I STICK TO, but I also have a meal plan.  My meal plan is generally made out for 2 weeks, so I can keep my grocery trips to a minimum. Here is what one of my weekly meal plans looks like.
So, I do most of my shopping at Sam’s Club because we tend to eat a lot of the same foods each week.  It is so much better to buy them in bulk! It is cheaper and saves time.  
1. CHICKEN BREASTS!! 
This is $1.88 a pound and sliced thin, perfect for my family!! They cook fast because they are thin and we eat them almost everyday.  I usually grill about 5-6 pounds on Sundays just to keep in airtight containers to put them on salads for the week, use them on a tortilla as a wrap or even just eat plain with some fresh fruit. Quick and easy! 
2. EGGS.
We are egg freaks. Literally we eat eggs EVERY morning for breakfast, I boil them for snacks, I cook with them.. we just love eggs. I buy them UP every two weeks. Best price hands down is at Sams!
3. QUINOA.
It is SO MUCH CHEAPER to buy this is a big bag! And we use it for a lot of meals. It is so good for you and it tastes good! You can make it so many different ways and use it in different recipes. LOVE IT! 
4. PEANUT BUTTER. 
Oh my gosh. We love peanut butter. We are always stocked. Health and affordable!
5. OATMEAL.
Okay, some people either a) don’t like oatmeal or b) only eat it for breakfast.  Well, when I really started clean eating I HATED oatmeal!! But, the more I ate it, the more I liked it.. and now it is my favorite!! Eggs and oatmeal for breakfast is my daily meal!  And not just for breakfast! I will make oatmeal with our dinner! Some cooked chicken, oatmeal and asparagus. Serioulsy, it’s good!
6. BROCCOLI, CHERRIES AND BLUEBERRIES- FROZEN.
I am a fresh fruit and veggies person. I generally do not buy frozen stuff.. but my kids love these things and we go through them fast, so I’ve found that this works for us. It is a big bag and saves on the wallet.
7. GREEK YOGURT. 

A must! We use it as a snack with some fresh fruit and honey in it, we use it in place of sour cream, we put it in our Shakeology and really, it’s a daily ingredient in meals.
8. EGG WHITES.
Again.. we eat a ton of eggs. Egg whites are part of the equation! We don’t always eat the yolks, and egg whites have a ton of less calories! So a lot of times we will just have scrambled eggs whites with veggies.. or use 1 whole egg and the rest egg whites. something of that nature! 
9. GROUND TURKEY.
We do not eat beef anymore! So ground turkey is what I use for meatballs, tacos, chili, turkey burgers, etc!!! My family loves it and we don’t miss beef at all!! It is cheap at Sams!!!!
10. SPARKLING WATER.
I am a pepsi freak. I LOVE IT, BUTTTTT I do not drink it because it is SO BAD 🙁  So, I stock up on sparkling water! This is great because it gives me that ‘fizz’ that I crave, with no calories!!! Nothing added, just water 🙂 SO GOOD!
11. ALMOND MILK.
Yep, we are almond milk drinkers! It comes in a 3 pack and it saves us cash. WIN WIN!
12. ALMONDS.
BEST SNACK 🙂 We eat a handful of almonds with some fruit or veggies everyday. LOVE that it is a healthy choice for myself and my lil’ fam. 
13. COTTAGE CHEESE.
This is great to eat plain as a snack or put in recipes! One of my favorite recipes is Mexican Lasagna and it has cottage cheese in it! We go through it fast!!
14. FRESH FRUIT AND VEGGIES.
Best place to get fresh besides the local farmers market! And when it is winter time, we don’t have many options!! So, I stock up on blueberries, raspberries, strawberries, bananas and apples. Celery, tomatoes, peppers, avocados, onions, asparagus, brussel sprouts and broccoli are a few things that always go into the cart. I plan out exactly what we will eat and on which days to make sure that nothing goes bad.  Apples keep the longest, so I usually wait to eat those towards the end of the week/second week. Strawberries go bad the fastest, so we eat those first… It’s all about planning and it works!!
15. WHOLE WHEAT TORTILLAS.
We make wraps a lot. Whether it is an egg white wrap with veggies, a chicken wrap or put some tuna on it and go.. we use them a lot. Tacos are a staple too, so they never get old 🙂 
16. EXTRA VIRGIN OLIVE OIL.

I cook with this daily. It is the healthy fat that you want in your diet! 
17. SWEET POTATOES, SALAD AND SPINACH.

These are just a few things that I get each week at Sam’s Club. But you have to know that by having a plan and only buying what you need it is cost effective! It is so much better to buy/eat healthy food than to put junk in your body all the time! When you eat well, you feel good!! It isn’t rocket science.. you are what you eat! I make it a point to feed my family healthy foods. We all eat the same thing, there is not going to be separate meals made at dinner. Kids WILL EAT what you give them. They will not starve themselves. I promise you. It can be hard at first, but stick to your guns and you’ll find that you will win and they won’t know a different way! Take the guess work out of meals. Have a plan! You can do this!!! Trust me, if I can do this… YOU CAN TOO 🙂 🙂 
I also have a second fridge in my garage, but we just got that this past summer…. so I used to put everything in one fridge that was a side by side fridge/freezer and not very big! So, it is able to be done!! No excuses!! Change your eating… you’ll feel like a whole new person! GOOD LUCK!!

**Live around my area?? I will be hosting a clean eating/grocery shopping seminar sometime in January. I would love for you to attend. Contact me for details!**


Posted by: Valerie Bozzo | 2 Comments.
Category: Uncategorized | Tags: , , , , , , , , ,

Saturday, December 28, 2013

MOSAIC FITNESS CHALLENGE

Mosaic Fitness Challenge

Can you believe that it is here? 2014 is literally 4 days away and I have no idea where 2013 went!! I guess what they say is true.. time flies when you’re having fun!! I hope that you all had a great Christmas and I really hope that you have an even BETTER New Year! So, this blog post is really geared towards my church family!! And those of you who live in the Gulfport, Mississippi area and you are looking for a church home… well, I ENCOURAGE you ALL to come and join us at Mosaic Church on Oak Lane in Gulfport, MS! It is simply an amazing church and we would love to welcome you with open arms! 

Our wonderful pastor announced a couple of months ago that they have decided to buy our church building. Right now it is being rented, but they know it is going to be our ‘home’ and want to make it official as soon as possible! SO, of course my wheels started turning and I wanted to do everything in my power to HELP with some funds. This is where the ‘light bulb’ popped on and I decided to start and MOSAIC FITNESS CHALLENGE!!!!!! That’s right. A church wide, everyone participates, New Year’s Resolution— get fit challenge!! AND the kicker… I will help you choose a challenge pack and ALL PROFIT that I would make from that challenge pack will go to the church! Yep— all of it! So, what are you waiting for? Let’s get fit and healthy along with HELPING OUR CHURCH!!!
So, what is this Mosaic Fitness Challenge you ask?
This is where it gets fun! I have put together a curriculum to help you reach your health and fitness goals. Are you someone who starts something and goes super strong for about the first two week? And then you don’t have anyone to keep you accountable, so you feel yourself slipping? Well, that is not the case with my program. You will not be telling yourself “I will start on Monday,” this time it will be NOW and NEVER AGAIN will you have to restart your weight loss/health/fitness goals. The time is here and the time is now!  We are not going to pay a ton of money for a gym membership that you will use MAYBE for the whole month of January. A gym membership that when you get there you will get confused and just hop on the elliptical which will not deliver results that you want. A gym membership that when you go in you will have to search for an open piece of equipment because EVERYONE is starting back to the gym on…… January 1st!
You are going to be better, do better and RUN WITH THIS PROGRAM that I have created for YOU!
** “Later” is one of those dream-killers, one of the countless obstacles we put up to derail our chances of success. The diet that starts “tomorrow” the job hunt that happens “eventually” the pursuit of the life dream that begins “someday” combined with other self-imposed roadblocks that lock us on autopilot. Why do we do this to ourselves anyway? Why don’t we take action now? Let’s face it; the familiar way is EASY; the unchartered path is LINED WITH UNCERTAINTIES. But guess what, you will never know what you can achieve unless you give it 100% and put all fears aside and go after what you want!!!  — What is it that you need to do know, that you are being called to do! How will you take action?**
I am going to help you get started right and right now.  The best thing about Beachbody programs is that there is something for EVERYONE. Every fitness level, every like, every interest… we’ve got something for you.  These programs take all of the guess work out of exercise.  All that you will have to do each day is look at the schedule and pop in the workout dvd that it says on the calendar. It’s that easy.  You are not alone in this either.  I will help you choose the program that suits you the best. Do you like strength training? Do you like more cardio? Both? Are you short on time? Only want to work out 5 days a week? I can find one that is perfect for you and it will deliver results. 
SO! Working out is step #1!!! Step number 2- –NUTRITION!!! Did you know that nutrition makes up over 80% of your results?  Most people do not know that.  Most think that if you workout then you can just eat whatever you want.. It’s like a trade off!!… well NO! That is not true at all!!!  You can do Insanity all day long, but if you are not properly fueling your body… you will not have the results that you are looking for, PERIOD! I lived for YEARS thinking that I would never have defined abs, that my butt would ‘never’ lift and that I would never have great biceps… it was all in my ‘GENES’ that I could never ‘look that way!’ Well— I’m here to tell you that YES YOU CAN!! It’s all about your nutrition! FUEL FOR YOUR BODY!! My results were amazing after I started to replace my cold cut sandwiches with some grilled chicken over a bed of lettuce,  when I cut out the waffles for breakfast and started eating oatmeal and really started adding whole foods to my diet! My abs started to define within a week! YES.. a WEEK!
So, one of my jobs in this challenge group is to teach you how to EAT PROPERLY!! And EAT I do! I eat every 2 1/2-3 hours! I pack away some FOOD and I AM SO FIT AND HEALTHY! That is what we are going to do for YOU!! It is NOT A DIET! I am going to teach you how to create a healthy LIFE!!
One more KEY INGREDIENT to being a part of my challenge group is SHAKEOLOGY! Stop right there— it is NOT a weight loss drink! It is a TOTAL meal replacement. It is literally one thing that keeps me full, it tastes GREAT, it is the best ‘grab and go’ food that I have and it is definitely the most nutritious! It is honestly equivalent to eating 6 salads a day.. and it is all in one glass.  I make sure to always have a packet on me because there are those days as a busy mom where we forget to eat, or we are out running errands and all that is around are drive thrus… well, I drink my Shakeology and it makes me feel so much better!  I know that McDonalds nuggets would NOT make me feel good and I don’t know about you, but they are NOT THAT GOOD! Shakeology is worth the money I spend because it not only keeps me healthy, but my kids as well. I drink it every single day and I also give it to my kids almost everyday too. My husband drinks his for breakfast every single mooring and although I am at my goal weight, I still drink it because it is full of nutrients and I just eat enough calories to sustain my weight! WIN WIN!
You will get full access to a closed online accountability group.   
This is a great part— with this you will get 24/7 access to me as your coach!  With my curriculum I will have daily assignments, motivational tips, recipes, meal plans readily available and so much more. Every challenger will start their workout on the same day and we will go 60 days STRONG.  Each day you will have information from ME to keep you going STRONG! I will not allow you to fail!! I will teach you how to LIVE your life so it doesn’t revolve around food and a scale! That is no way to live!! I will not only help to keep you accountable, but I will teach you how to handle yourself at family gathers where there will be a lot of food, I will teach you how to overcome cravings, how to get your kids to eat healthy, how to ’trick’ them into liking something and SO MUCH MORE!! All that I ask is that you commit to the program and FINISH IT!! You must check in each day (takes like 2 seconds peeps!) and just post how you did for the day! Easy peasy!
We will have prize giveaways for this challenge too!!! I have some fun tricks up my sleeve and I can’t wait to have this be our very own BIGGEST LOSER CHALLENGE!!!!
You will also get to come and keep yourself extra accountable at our FIT CLUB!  Mosaic Fit Club is held every Thursday night at 6:30 pm at Mosaic Church in Gulfport.  We also have it on the 1st and 3rd Saturday of every month starting at 7:00 am!! Our workouts are always FREE and always FUN!! I encourage you all to come and join us!  There is no better way to workout than with friends!!!
Does this sound like it is for you?? Are you ready to make a change? No more quick fixes? No more diets? Let’s start to make the change!! It’s all about working from the inside to the out!! 
CONTACT VAL TO GET INVOLVED!! I must be your assigned beachbody coach! Not only will you be making a change for YOU but you will be helping our church as well! 
valbozzo15@gmail.com
phone: 724-988-8112
facebook.com/val.bozzo
facebook.com/mosaicfitclub 


Posted by: Valerie Bozzo | No Comment.
Category: Uncategorized | Tags: , , , , ,

Friday, December 27, 2013

New Year– NEW YOU!

NEW YEAR NEW YOU— ARE YOU READY FOR A CHANGE?

Can you believe that Christmas is actually over? It is like it takes two months to prepare for it and then it is over in like a second!! In a way, I am so sad! But, on the other hand I am so ready to start a new year! The possibilities of the new near are endless! What do you have planned? Are you ready to take control of 2014? I have been planning my new year fitness challenge group for weeks! I am putting whole new dynamic on it this year and I can’t wait to help other reach their health and fitness goals! This is my passion and I can’t wait to see and hear the results! But first, I have to fill it up!! So, I am inviting YOU to be a part of this exclusive challenge group! Think of where you could be in one year from now with some consistency, handwork and dedication! Let’s set and reach some goals!

What in the heck is a health and fitness challenge group?   
    It is a program that I’ve created specifically to help my clients reach their own personal health and fitness goals.  It is a small group setting that will offer support, guidance, motivation, meal planning, workouts and so much MORE! Don’t fall into the ‘norm’ of New Year’s Resolutions!! I don’t want to hear the cliche’ “I’m going to start on Monday” or “I’m going to lose weight this year” of “I’m going to the gym everyday” and really… the list goes ON! Why wait until Monday? Do it NOW!! This is a perfect way for you to say “I’m going to make a CHANGE this year starting TODAY” and I will hold you accountable to that statement!  I want you to be a winner! I want you to succeed! Is change hard? ABSOLUTELY!! Can you do it?? YES! WITHOUT A DOUBT!

Without the support of a fitness challenge group this is more than likely what will happen—> You start on January 1st (because that is when everyone is getting fit and healthy!) and you go STRONG! You give it your ALL!! You’re eating clean, hitting the gym 6 days a week…You’re on a roll!!! But then, January 25th rolls around and it is really cold out and you start to hit snooze a few extra times because your bed is so warm and comfy! You talk yourself right out of getting up to go to the gym.. you’ll “WORKOUT LATER…” Well, later doesn’t come! Then 6 days a week of hitting the gym becomes more like 2 or 3 days a week… and those salads that you were eating for lunch everyday— well, the pizza in the break room seems so much more appealing… AND BEFORE YOU KNOW IT…. POOF.. THE ENERGY IS GONE!!!
I’ve been there!!! I was the one who paid for the gym membership because I ‘was going to go’ and I would go and buy fruits and veggies, but then they would go bad before I ate them. I would workout just fine. I never had a problem with getting out and working out or getting a workout in at home.. but nothing was what getting me results that I wanted. WELL.. it was because I really was not working hard! I was working out hard, yes… but then I would go through taco bell drive thru or grab  starbucks and donut while I was out shopping… Once I cleaned up my diet and really started to eat whole foods… it was amazing how my body started changing!!! So I want to help you do the same!!

 So… first of all DO NOT GO AND BLOW YOUR MONEY ON A GYM MEMBERSHIP!!! It will not give you the results that you want because you will have no accountability to stick with it! And face it.. it is not easy to make up your own schedule of workouts to delver awesome results!  I love Beachbody because I know that the workouts are designed to give me results and there is an option for every person whether you are beginning to workout for the first time or you are a freakin’ workout PRO!!  There are programs that will have you lifting weights heavy and hard 6 days a week, there are workouts that are less than 30 minutes 5 days a week and there are some dancy workouts that will have you jammin’ in your living room!!  I can pretty much guarantee that I can get you any program that you could think of and you will get results and meet your fitness/nutrition goals!!

 What I tell all of my challengers is this— working out is a must! Working out is FUN! I promise you, if you aren’t having fun during a workout.. then it’s not the right one for YOU!! You have to look forward to exercise!!! It’s a key of success! And along with the workouts— you MUST concentrate on NUTRITION!! Nutrition is 80% of your results.. Cold. Hard. Fact! You can do Insanity all day long, but if you are not properly fueling your body… you will not have the results that you are looking for, PERIOD! I lived for YEARS thinking that I would never have defined abs, that my butt would ‘never’ lift and that I would never have great biceps… it was all in my ‘GENES’ that I could never ‘look that way!’ Well— I’m here to tell you that YES YOU CAN!! It’s all about your nutrition! FUEL FOR YOUR BODY!! My results were amazing after I started to replace my cold cut sandwiches with some grilled chicken over a bed of lettuce,  when I cut out the waffles for breakfast and started eating oatmeal and really started adding whole foods to my diet! My abs started to define within a week! YES.. a WEEK!
So, one of my jobs in this challenge group is to teach you how to EAT PROPERLY!! And EAT I do! I eat every 2 1/2-3 hours! I pack away some FOOD and I AM SO FIT AND HEALTHY! That is what we are going to do for YOU!! It is NOT A DIET! I am going to teach you how to create a healthy LIFE!!
Clean Eating
One more KEY INGREDIENT to being a part of my challenge group is SHAKEOLOGY! Stop right there— it is NOT a weight loss drink! It is a TOTAL meal replacement. It is literally one thing that keeps me full, it tastes GREAT, it is the best ‘grab and go’ food that I have and it is definitely the most nutritious! It is honestly equivalent to eating 6 salads a day.. and it is all in one glass.  I make sure to always have a packet on me because there are those days as a busy mom where we forget to eat, or we are out running errands and all that is around are drive thrus… well, I drink my Shakeology and it makes me feel so much better!  I know that McDonalds nuggets would NOT make me feel good and I don’t know about you, but they are NOT THAT GOOD! Shakeology is worth the money I spend because it not only keeps me healthy, but my kids as well. I drink it every single day and I also give it to my kids almost everyday too. My husband drinks his for breakfast every single mooring and although I am at my goal weight, I still drink it because it is full of nutrients and I just eat enough calories to sustain my weight! WIN WIN!
You will get full access to a closed online accountability group.   This is a great part— with this you will get 24/7 access to me as your coach!  With my curriculum I will have daily assignments, motivational tips, recipes, meal plans readily available and so much more. Every challenger will start their workout on the same day and we will go 60 days STRONG.  Each day you will have information from ME to keep you going STRONG! I will not allow you to fail!! I will teach you how to LIVE your life so it doesn’t revolve around food and a scale! That is no way to live!! I will not only help to keep you accountable, but I will teach you how to handle yourself at family gathers where there will be a lot of food, I will teach you how to overcome cravings, how to get your kids to eat healthy, how to ’trick’ them into liking something and SO MUCH MORE!! All that I ask is that you commit to the program and FINISH IT!! You must check in each day (takes like 2 seconds peeps!) and just post how you did for the day! Easy peasy!

Does this sound like it is for you?? Are you ready to make a change? No more quick fixes? No more diets? Let’s start to make the change!! It’s all about working from the inside to the out!! Fill out the application below to be considered for my New Year Challenge Group!! We start on January 6th and the last day for registration is January 2nd! Let’s get this show on the road!

There is limited space so contact me NOW! I want to give you each my individual attention, so I have to limit the number of challengers in a group! Let’s get you on the road to success!! Complete the application below!!


HTML Forms powered by Wufoo


Posted by: Valerie Bozzo | No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , ,

Saturday, December 21, 2013

Parmesan Crusted Pork Chops

I am a creature of habit, so I tend to stick to what I love and know that my family loves too. When I try new recipes it is usually the basics of chicken or turkey. My husband and I have never really been huge fans of pork (unless if it is a huge ham on Christmas, then my hubby is all over it! 😉  ) but we really don’t eat much pork. Well, I came across this recipe not too long ago and decided to try it because we were really getting sick of the same meals over and over again. Well, let me tell you.. it was a HIT! My kids asked for seconds and my hubby really enjoyed them too. We paired them with some brown rice and asparagus and we all ate it up! So good and super easy! I don’t do hard dinners! NO WAY! So, here you go 🙂 

Parmesan Crusted Pork Chops

Ingredients:  

  • 3/4 c parmesan cheese
  • 1/4 tsp basil leaves
  • 1/4 tsp garlic powder
  • 1/4 tsp dried orgeno
  • 1 dash black pepper
  • 1 dash salt
  • 1/4 tsp thyme leaves
  • 1/4 cup dijon mustard
  • 2 tbsp olive oil
  • 2 lbs pork chops

Directions:

  • Preheat oven to 400 degrees.
  • Line baking sheet with parchment paper or wax paper.
  • In a small bowl whisk together mustard, oil, and spices.
  • Season the 4 pork chops with pepper, then brush both sides of the chops with the mustard mixture.
  • Press the grated cheese into both sides of the chops.
  • Place the chops on the prepared baking sheet.  Bake for 15 to 20 minutes.  The coating should be browned and slightly crispy and the pork should be cooked through.
  • REMEMBER: If you don’t like pork then you can also use this recipe with boneless chicken breasts instead of pork chops.


Posted by: Valerie Bozzo | No Comment.
Category: Uncategorized | Tags: , , , , ,

Tuesday, December 17, 2013

Kale Salad

I will confess that I have not yet tried this recipe. It is however on my meal plan for next week! I can’t wait to try it. I really don’t think that there is any way that it will go wrong! I mean, it sounds AMAZING!! And the few ingredients that are put together will no doubt be delicious! I love simple, yummy, and healthy! This recipe meets all three 🙂 Who says that eating healthy is gross? That is definitely not the case around here!! We always have a satisfied belly!!

Here you go!

Kale Salad With Goat Cheese, Pears, Pecans and Pomegranate

Toast 1/2 cup pecan halves at 350 degrees for 5-6 minutes. Just line them up on a cookie sheet and pop them in the oven. That SIMPLE!!
Let them cook and chop them up a little bit! Set aside. 

DRESSING:

2 TBSP Fresh Pomegranate Juice
2 TBSP white Balsamic Vinegar
1 TBSP EVOO
1 minced scallion- listen up… just chop up the white part and the light green part!!)
1 1/4 tsp Dijon mustard
1 3/4 tsp Honey
1/8 tsp salt
1/8 tsp black pepper

Whisk all ingredients together in a bowl. It will keep up to one day in the refrigerator.

SALAD:

3 Pears- slice them thin
8 Cups Baby Kale leaves
1/2 cup pomegranate arils – see pic to the right!
3/4 cup crumbled goat cheese

Serve topped with the toasted pecans!!

Doesn’t this sound so good?! It is packed FULL of nutrients and super foods! And it will be sweet and SO GOOD 🙂 I can’t wait to have this for dinner! I will pair it with some Beef Tenderloin! Recipe for that will be posted soon! Stay tuned to my Healthy Recipes!


Posted by: Valerie Bozzo | No Comment.
Category: Uncategorized | Tags: , , , , , , , , , , , , ,