Tuesday, January 28, 2014

Strawberry Zucchini Muffins

Sometimes we all just need a sweet treat! Maybe a muffin with breakfast or even with dinner. I say SOMETIMES because it’s not good to get in the habit of eating them everyday 🙂  But these muffins are delish and I will make them from time to time for my family! We will have them with some scrambled eggs with veggies for breakfast just to add a little something to our morning 🙂 I hope that you enjoy them as much as we do! 

Strawberry-Zucchini Muffins

Ingredients:
 1 cup shredded zucchini
 8 eggs
 1/2 cup unsweetened applesauce (or oil)
 1/4 cup honey
 1 tsp. vanilla
 1/2 tsp. salt
 3/4 cup coconut flour
 1/2 tsp. baking soda
 1 1/4 cup strawberries, cut into small pieces, fresh or frozen

Strawberry Zucchini Muffins

Directions:
 1. Preheat oven to 350 degrees.
 2. Combine zucchini, eggs, applesauce (or oil), honey and vanilla in a large bowl. Mix well.
 3. Add salt, coconut flour, and baking soda to wet ingredients. Mix until there are no coconut flour lumps.
 4. Gently fold in strawberry pieces.
 5. Fill muffin cups 3/4 of the way full (or more).
 6. Bake at 350 degrees for 25-28 minutes for regular sized muffins and 15-18 minutes for mini muffins. Makes 12 regular muffins and 6-10 mini muffins depending on how full you fill them.


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Thursday, January 23, 2014

Almond Crusted Tilapia (or Chicken!)

This recipe is so good! It gives your fish or chicken an amazing flavor all while being super healthy! It gets an A+ from my family, so I want to share it with you!!

Ingredients:

1 1/2-2 pounds of chicken or tilapia
1 pound bag of unsalted almonds
1 cup (maybe a little more) egg whites
salt
pepper
paprika
onion powder
garlic powder

This makes a LOT of breading. I usually divide it in half and freeze the half I’m not using for next time! Simple and easy! I’m all about freezing leftovers or 1/2 of dinners so I can just pull them out next time we have it!

DIRECTIONS:

Okay- so first thing is first. Line a cookie sheet with aluminum foil. It makes clean up so much easier!!

In a food processor blend the almonds, salt, pepper, paprika, onion and garlic powders until fine.  I honestly just guestimate the seasonings. I am sorry if you are a a measuring person!!! I just put a pinch here and a dash there!! Taste it along the way to see how you like it!

Okay, separate the mixture and freeze half at this point.

Now, take your meat. Cut it into slices. I will put mine in between plastic wrap and ‘pound’ them until thin. They cook faster and taste better when they are thin!! Usually 6-8 pieces! Put the egg whites in a bowl and now you will want to coat your meat in egg whites. I usually get it pretty wet with egg whites and then I dip the meat into the almond flour mixture! Coat it well and place it on the GREASED cookie sheet with the foil on it. To grease it, I just take a little bit of Olive Oil on a cooking brush and brush the foil with it before I put my chicken down on it. Works great.

BAKING:
If you are like me and like your chicken/fish CRISPY then bake at 325 degrees for 20 minutes. At the 10 minute mark I take them out of the oven, flip them over (so they don’t get soggy) and finish cooking. THEN I put them under the broiler for about 5 minutes to get the tops really crispy like “fried” chicken!!

Try it tonight! I hope you LOVE it as much as we do!

I generally serve with baked sweet potatoes and baked asparagus with LOTS of garlic 😉


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Friday, January 10, 2014

Cinnamon Quinoa Bake

I have to say that this recipe is GREAT!!! Quinoa can be used in so many different dishes and I for one LOVE this recipe.  I will make it on Sunday, cut it into bars and have it for my family for the whole week. A lot of mornings are rush rush rush and it can be hard for my kids to eat breakfast when they wake up… so this recipe is great and they love the ‘granola bars!’ Give it a try! I hope you love it as much as we do!

Cinnamon Quinoa Bake

Ingredients
  • 2 1/2 cups of quinoa cooked and cooled
  • 4 eggs beaten
  • 1/3 cup vanilla soy milk
  • 1/3 cup maple syrup (optional)
  • 1 teaspoon vanilla extract
  • 1 1/2 tablespoon cinnamon
Directions
Yields nine to 12 bars
1. Preheat the oven to 375ºF and place the quinoa in a large mixing bowl. Line an 8-by-8-inch baking pan with lightly greased parchment.
2. In a small bowl, whisk together eggs, soy milk, vanilla extract, and cinnamon until thoroughly combined. Add maple syrup (if using) and whisk.
3. Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the parchment-lined baking dish and spread it around to ensure that it’s even.
4. Bake for 20 to 25 minutes until set and golden.
5. Using parchment, remove bake from pan as soon as possible so that it doesn’t steam.
6. Cool completely and cut into squares. Serve with a dollop of nut butter.


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Thursday, January 9, 2014

MOSAIC FIT CLUB

Are you on of the MANY people who have made the New Year’s Resolution to get fit and healthy this year? The first step is deciding to take action, but the hard part is doing it and following through. Life starts to get in the way, excuses creep in and before you know it, those 3 pounds that you lost in the first week start to come back on and you get overwhelmed and QUIT. Well, not this time. NOT YOU. It is time to commit. It is time to get a system. It is TIME for accountability and support. 
You see, I have literally heard every excuse in the books. I dare someone to throw something at me that I haven’t heard before. But, what it boils down to is the fact that YOU are afraid. Afraid of what MIGHT happen, afraid of what could be and afraid of the dreams and goals that you have set for yourself. It’s common and it is NORMAL! We have all been there at some point or another. Whether it is health and fitness, a career choice, family, etc.. we all have fears because we are human. I want an opportunity to change your way of thinking. I want an opportunity to help you face those fears and take action. You are worth it. You are worth changing. You are worth being fit and healthy. YOU ARE WORTH IT! I want to help you change the negatives into positives. I want to help you focus on the baby steps that will get you to the BIG PICTURE. I want you to know that there is not going to be an option to give up. NEVER. GIVE. UP!! You are unique. You are amazing. and YOU are YOU! Don’t you want to be the best version of you there can be?! I know you do. I know you can have a life that you’ve only dreamed of. It’s all up to you. Are you ready to make it a priority to change?
WHAT IS A FIT CLUB?
My fit club is a place where anyone and everyone can come for a fun, FREE workout. We meet once (sometimes twice) a week at my home church and we get our sweat on together! Each week we do something different. Sometimes it is a T25 workout, other times a P90X3 workout, TurboFire, Brazilian Butt Lift and so many others. We also go over meal planning and recipes as well! This is a group of people who commit to each other each week. We commit to showing up, giving it our all and we talk through our week! We talk about the workouts that we have done on our own that week and we keep each other accountable and motivated. We LOVE to help each other strive to be better. It’s about personal growth, personal strength and doing it together. Let’s do life TOGETHER. It’s never too late to start. 
How long does it last?

Our workouts are anywhere from 25-45 minutes. Usually most people get there a little early to find a spot in class, mingle, talk to new friends and just hang out! After the workout is over we ALWAYS high five and congratulate each other for a JOB WELL DONE!!! Then, we shake up some SHAKEOLOGY! We spend some time hanging out afterwards talking about different things beachbody has to offer, different workouts people want to try and some even decide right then and there that Beachbody is FOR THEM and we sign them up with a free account or their own fitness challenge packs!! It’s just so awesome to be surrounded by so many like minded people!

I don’t workout. I am older. Will this be too hard for me?


We always do a program that has a modifier!! So, I tell EVERYONE at EVERY fitness level that this is FOR YOU. There may be some moves that you will not be able to do AT FIRST, but that’s okay. Modify and just keep moving. As long as you are doing SOMETHING, you are burning calories and bettering yourself! What do you have to lose? Just come and bring friends with you! See what all the hype is about!

Do I need to bring anything?


I ask everyone to bring a yoga mat or a towel because sometimes we are on our hands and knees and the floor is hard to get a grip on! Wear workout clothes and bring a bottle of water! That’s it! 

What is Shakeology?

Shakeology is literally the healthiest meal of the day and in my opinion it’s the tastiest!! Each week we try a new Shakeology recipe after class!! Sometimes it is the amazing vanilla Shakeology that I really like to turn into a Snickerdoodle or the chocolate Shakeology that we recently turned into chocolate covered cherries and OH MY GOSH… HEAVEN in our mouths!!  I always ask for people’s preference, so we switch it up!  The sky is the limit on the ways to make our Shakeology! We share the benefits of this magic in a glass!– check out this article. —> http://valeriebozzo.com/shakeology/
Why do you have Fit Club? Since it is free, you probably don’t make any money?


Hosting a fit club for me is not about money at all!!! I literally want to touch as many people’s lives as I can to get them fit and healthy!! I want to inspire people to do more. I literally have a HUGE GOAL to reach as many people on the Gulf Coast to get healthy. It is never about someone’s size, shape or whatever. It is about changing the mindset to WANT a change. It is about making a commitment and sticking with it. This is the goal that I have for so many, but it isn’t about ME making the goal.. It is about YOU making the goal and following through with it. Fit clubs are a GREAT way for people to realize that working out IS FUN. And if you aren’t having fun, then you won’t stick with it. Period. Let’s have fun together! Bring friends, encourage others, set realistic goals and strive to reach them. This is YOUR YEAR!

If you live in or near Gulfport/Biloxi Mississippi area, PLEASE come and join us every Thursday night at 6:30 pm and the 1st and 3rd Saturday each month for an amazing workout and to make new friends! This is just the beginning. Let’s take the Coast by storm! Are you with me?! Contact me for more deets!!  valbozzo15@gmail.com!


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Monday, January 6, 2014

CLEAN EATING 101











Clean Eating
 The soul of clean eating is consuming food in its most natural state, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life – one meal at a time. Remember, 80 % of your weight loss is dependent upon the food you eat.  If you workout every day and eat unhealthy, you cannot expect to get great results.  Your results come from the time, energy, and dedication you put into exercise and eating! 

Why Eat Clean?

Feel good about yourself
Reduce your risk of heart disease and diabetes, and many other diseases
Have more energy
Reduce the large percentage of obesity
Save money on fad diets that do not keep your weight off
Live a longer life for your husband, children, significant other, and family
When they say you are what you eat, it is not a joke.  It is really something to think about.  If you eat cheeseburgers every day, your body is going to look and feel like one.  If you fill your body with vegetables, your going to most likely feel good, have energy, an look thinner as well!!  
How to Eat Clean:
Drink at least two liters of water a day (8 cups).  Also, limit your alcohol intake to one glass of antioxidant-rich red wine a day. Eat five to six times a day- Eat every 2-3 hours.  Three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long. If it’s hard for you to do 8 cups, really focus on getting 1/2 of your body weight in ounces of water each day! It’s vital!


NEVER miss a meal, ESPECIALLY breakfast!!
Carry a cooler loaded with clean-eating foods to get you through the day (if you have the food handy, no excuse for stopping at fast food, pop machine/candy machine or eating other unhealthy food).
Get label savvy- Clean foods contain just one or two ingredients. Any product with a long ingredient list is human-made and not considered clean.
Avoid processed and refined foods- This includes white flour, sugar, bread and pasta. Enjoy complex carbohydrates such as whole grains instead.
Know thy enemies- Steer clear of anything high in saturated and trans fats, anything fried or anything high in sugar.
Avoid calorie-dense food that has no nutritional value
Shop with a conscience- Consume humanely raised and local meats.
Depend on fresh fruits and veggies for fiber, vitamins, and enzymes.
Consume healthy fats- Try to have essential fatty acids every day.
Learn about portion sizes- Work towards eating within them.
Reduce your carbon footprint- Eat produce that is seasonal and local. It is less taxing on your wallet and our environment.
Slow down and savor- Never rush through a meal. Food tastes best when savored. Enjoy every bite!
Make it a family affair- Food is a social glue that should be shared with loved ones. Improve the quality of your family’s life along with your own.
Portions



Proteins- You should have a protein in each meal.  Your body can handle 25 grams of protein with each meal.
Carbohydrates- You should have between 2-4 servings of complex carbs from grains, bread, and starches per day.  When it comes to complex carbs such as fruits and veges, you should have one serving with each meal, which comes out to 6 servings per day
Fats- Your diet should include 20-30% of fats from your daily food intake.  Avoid trans fats completely.  Saturated fats is not completely bad for you and should have 30 grams or less per day.
Going grocery shopping can be a challenge.  It is important to make a list so you know what your looking for and only get what is one your list.  You save money this way.  Also, there is nothing wrong with buying the off brand food- it is still the same thing!! Frozen is also fine to use, just do not go for canned food! High is sodium and other additives!!


Sometimes, it may seem difficult to eat clean, but having cookbooks handy, such as “The Eat-Clean Diet Cookbook” by Tosca Reno or “The Best of Clean Eating” from the Clean Eating Magazine, are some great books with amazing recipes for you and the family!!
Healthy/Clean Snack Ideas!



   Water is another big factor that plays a part of your weight loss.  Water helps with suppressing your appetite, helps with digestion and relieving the “bloating” feeling people get quite often, flushes the toxins out of your body, and also helps with those cravings!  If you take your weight and divide by 2, you should be drinking that in ounces each day.  Now that does not count if you are pop or coffee drinkers, then you will need additional!!  But why bother putting all that caffeine and artificial flavors/sweeteners when you are trying to flush the toxins out of your body?  Try to stick to just water… it helps tremendously.. and if you are use to caffeine intake and need more energy, try using lemon water, especially first thing in the morning and can be drank through out the day.  Also, using green tea is awesome to help with your cravings (especially at night) and is made of all natural ingredients!  I promise you, if you get rid of the coffee and pop, or even cut down at least in half, you will notice a big difference with your feelings of bloat and cravings for more caffeine and junk!! In taking artificial sweeteners only makes you crave more, so get rid of it all together!!


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