Friday, October 31, 2014

Keep Your Hands OUT of the Candy Bowl!!

Okay- no joke.. there is Halloween candy staring at me everywhere and I didn’t even buy any of it! I was going to, but to be honest– we will be out with our kids and they will be getting PLENTY of candy… and let’s just say that last year– we put out a big bowl of candy with that little sign that says ‘Please just take 1’ and a teenager dumped the whole bowl into his bag… So now, i’m being Mrs. Scrooge!! And the health nut on the block! 
And to be honest my hubby and I aren’t even giving out candy.  We bought Pretzels at Sam’s Club to give out for our kids class parties! They get enough candy to begin with, Im not adding to the plethora.  I do let my kids go trick or treating and they do get to eat candy, but I can guarantee that by the end of the weekend that candy will disappear.  I did it last year and no one said a word about where it went. I sent some to work with my husband and the rest to the trash can!  I didn’t feel guilty and I am not depriving them.  Believe me they get special treats way more than they should!  I notice that when they have to much sugar they cannot focus, their behavior is bad and they can’t listen.  So I’m not going to set myself up for a situation that I have to be angry with them when if I just don’t give them the sugar we won’t have a problem.  Something to consider!!!



Now ME on the other hand.  I can control my emotions, if I eat sugar I do not act out but I can tell you that I feel like crap.  I have rationalized in my head that I deserve that Reese’s Cup.  Then, I eat it and feel awful and bloated for doing so.  I have been thru the plethora of emotions with food and treats and honestly it’s just not worth it.  Instead, I am always on a mission to find healthy replacements for treats that I really enjoy.



So most of you know that Shakeology is my go to.  The simple fact that Shakeology helps to curb my cravings has been reason enough for me.  Plus the fact that it truly tastes amazing and doesn’t make me feel guilty for it!  Here are a few of my favorite Halloween Shakeology Recipe.  You might think I’m crazy and that nothing could possibly taste as good as the candy bar, but try it! I promise you won’t regret it!!!!



Butterfinger Shakeology Recipe
Butterfinger Shakeology Recipe



1 Scoop of Chocolate Shakeology
1 cup of unsweetened Almond Milk
1 1/2 TBSP of Butterscotch pudding mix
1 1/2 TBSP of PB2 (or peanut butter)
Ice and Blend to Taste



Snickers Shakeology Recipe
Snickers



4 oz almond milk
2T PB2 (or peanut butter, the more natural the healthier)
1T slivered almonds
1T Sugar Free Caramel syrup
1 scoop chocolate shakeology.



Almond Joy Shakeology Recipe


S’Mores
1 scoop Chocolate Shakeology
1 cup almond milk, coconut milk or water
Ice to taste
Topping – 2 slivers of graham cracker and 2 tbsp of Marshmallow Fluff
Smores Shakeology Recipe



Malted Peanut Butter Cup
1 scoop Chocolate Shakeology
1 cup skim milk (or nut or soy milk)
2 tbsp PB2
2 tbsp Malt Powder
Ice to taste



Chocolate Cake Batter
1 scoop Chocolate Shakeology
1 cup almond milk, coconut milk or water
1/4 pkg sugar free Jello Cheesecake pudding mix
Ice to taste
Fun Shakeology Recipes



Chocolate Pistachio
1 scoop Chocolate Shakeology
1 cup almond milk
1/4 pkg sugar free Jello pistachio pudding mix
Ice to taste
Pistachio Shakeology Recipe



Nuts for Chocolate
1 scoop Chocolate Shakeology
1 cup vanilla almond milk (or water)
1/4 pkg sugar free Jello pistachio pudding mix
1 1/2 tbsp PB2
Ice to taste
Mocha Coconut Frap Shakeology



Frozen Mocha*
1 scoop Chocolate Shakeology
1 cup almond milk
1 tbsp instant coffee
Ice to taste
Mexican Chocolate*
1 scoop Chocolate Shakeology
1 cup almond milk
5 big dashes cinnamon
Ice to taste



Snickerdoodle Shakeology


I am a sucker for anything with Coconut and this recipe sounds amazing!
Chocolate Shakeology
1 cup of cold coffee
Coconut extract ( a tiny dash)
1/2 cup unsweetened coconut flakes
Ice and blend
It is a great replacement to the toasted coconut Starbucks Mocha Frap!!!


Chocolate Mocha Coconut Frap Replacement!!!
What is Shakeology?
If this is the first time you are reading this and wondering what the hype is about Shakeology… Check this out!

If I were to explain what Shakeology means to me this is what I would say:
Shakeology was something that I used think was to expensive.  I USED to think that I didn’t need a Shake to lose weight.  I used to think that I could do it all on my own.  I CAN do it all on my own but Shakeology makes it CHEAPER (YES TRUST ME) and easier.  I am a busy mom of 2 little girls, we are busy with activities, school and work.  I always have really good intentions of packing every bag and snack, but lets face it.  Life gets in the way.  We are running late, we over sleep and our kids don’t cooperate.  You have no idea how many times I am running out the door thinking, Oh I’ll just grab something along the way.  Then inevitably there are NO healthy choices and I’m stuck with crap!  Now my Shakeology is that quick easy MEAL (not a protein shake) that I can grab and go.  It tastes really really good and it is easy to make.  You can fancy it up by blending with fruit and nuts or you can go plain jane and mix with water.  You can shake or blend and you can make it a dessert or a meal!  The sky is the limit.  I also love that it is perfectly portion controlled.  We eat healthy foods but a lot of times we eat to much!  With Shakeology you get your serving size and you don’t have to even think about it! CONVENIENCE right there!!!!

Also, Shakeology has helped me to curb my sweet cravings and has given me natural energy.  Not the kind of energy you get from a red bull but the kind of energy that just keeps you on a steady state of awareness all day long.  It’s just down right good stuff!
It’s $4 a day for Shakeology and it’s worth every penny.  If you compare Shakeology to any other healthy meal out there you can’t find anything that even comes close to the nutritional value.  

In my opinion it’s worth every single penny invested.  I am investing in my health which will effect my family, my health and our future!!!  Think long term, always invest in your health!!

Want more information on how you too can score Shakeology.  Contact me today for options!!!

Shakeology Ingredients

Online contact and registration forms from Wufoo.


Posted by: Valerie Bozzo | No Comment.
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Friday, October 24, 2014

MEAL PLANNING

Planning your meals and snacks is KEY to staying on track!  Below you will find:
1. My sample 1-Week meal plan
2. A free Meal Plan Template so you can create your own!
3. A full 2 week sample meal plan INCLUDING RECIPES!
My 1-Week Meal Plan

Clean Eating Meal Plan Template

CLICK HERE for a free Meal Plan Template
2 Week Sample Meal Plan with Recipes

*Eat 5-6 small meals per day, spaced out 2.5 – 3 hours apart
*1 of these daily meals or snacks should be replaced with Shakeology
*Your last meal should be at least 2 hours before bed
*Remember to drink ½ your body weight in ounces of water daily

_____________________________________________


WEEK 1
_____________________________________________

MONDAY
Breakfast: ½ cup dry oats cooked with 1 cup water, 1 tbsp ground flaxseed and ¼ cup blueberries. 
4 egg whites scrambled or hard boiled and 1 egg yolk.- you can always buy the egg whites in a carton. 
1 cup black coffee or clear green tea 
1 liter water with lemon-drink warm before you eat anything else in the am! It is a natural detox and helps you body shed weight and toxins. 
Mid Morning Snack: ½ cup nonfat plain yogurt with ½ cup strawberries or blueberries, or one orange sliced and peeled, 1 tbsp sliced almonds and water (Greek Yogurt- make sure you get the plain with no fruit, too much added sugar). 
Lunch: Whole-grain pasta with chopped fresh tomatoes grilled chicken and water 
Mid afternoon snack: Sliced cucumbers and carrots, 2 tbsp hummus (Costco sells low fat roasted red pepper hummus) and water. 
Dinner: Roasted turkey breast, steamed broccoli, brown rice and water 
(If you need it) Snack: Scrambled egg whites with sliced tomatoes, water or caffeine free herbal tea. 
TUESDAY
Breakfast: 1 Ezekiel English muffin (can be found in Giant Eagle in the freezer section, this bread has no preservatives and has to be kept frozen) spread with cottage cheese and topped with spinach, tomato and scrambled egg whites, water and coffee or tea. 
Snack: 1 apple with 2 tbsp almond butter 
Lunch: Whole-grain wrap spread with Dijon mustard or hummus and topped with Spinach, alfalfa sprouts and leftover roasted turkey and water. 
Snack: ½ cup Nonfat cottage cheese with blueberries or other berry and water 
Dinner: Balsamic Chicken, sweet potato fries and green beans 
Balsamic Chicken: 
4 boneless skinless chicken breasts 
1/2 tsp sea salt
1/2 tsp pepper 
1 package button mushrooms (washed patted dry and sliced) 
3 tsp minced bottled garlic 
1/4 cup balsamic vinegar 
3/4 cup low sodium chicken broth 1 bay leaf 
1/4 tsp dried thyme 
Cooking spray 
Preparation: Season chicken with salt and pepper. Spray non-stick skillet with cooking spray and heat to medium high. Add the chicken and saute until brown on one side. Add garlic and flip over chicken breasts and add mushrooms. Continue cooking while stirring mushrooms. Cook for about 3 minutes then add vinegar, broth, bay leaf, and thyme. Cover and simmer over medium low heat for 10 minutes, stirring occasionally. Remove chicken, set aside and keep warm. Continue simmering sauce, uncovered for about 7 minutes. Discard bay leaf and pour mixture over chicken and serve. Make extra and use for your salad or lunch the next day, tastes yummy after it has been sitting in that juice all night! 
Sweet potato fries
Prep: cut up sweet potato into slices and put a small amount of EVOO on cooking sheet and stir to coat. Add oregano and back until crispy. 350 degrees. *I also like taco seasoning instead of oregano. 
Snack: Post-workout protein shake: 1 scoop vanilla protein powder 8 oz water and fresh or frozen fruit (peaches, pineapple, strawberries and blueberries).
WEDNESDAY
Breakfast: “Take me on vacation Oatmeal”, black coffee & lemon water. 
Ingredients: 
1/2 cup old-fashioned rolled oats (not instant) 
1/2 cup oat bran 
1/8 tsp sea salt 
1 cup unsweetened almond milk 
1/4 cup protein powder (optional) 
1 ripe mango or peaches peeled and pitted, diced
1 tsp roasted golden flaxseed 
2 tbsp chopped cashews 
1 tbsp unsweetened flaked coconut 
Preparation: Combine oats, oat bran and salt with 2 1/4 cups water in a small saucepan over medium high heat until simmering. Reduce heat to low and cook, stirring until mixture thickens and water is absorbed, about 3 minutes. Remove from heat and let sit two minutes. (I just microwave my oatmeal, works the same) Divide cereal equally between 2 bowls. Whisk together almond milk and protein powder, and pour over cereal. Top with mango, flaxseed, cashews and coconut. This was delicious! I could eat it all day long! I also use peaches instead of mango sometimes. 
Snack: 2 unsalted brown rice cakes with 2 tbsp all natural peanut butter and a handful of raisins. 
Lunch: Whole grain Wrap with leftover balsamic chicken, low fat hummus, lettuce, tomato, feta cheese and piece of fruit. 
Snack: Sliced cucumbers and carrots, hummus and water 
Dinner: Salmon with teriyaki sauce, brown rice and zucchini 
I stumbled upon this Teriyaki Marinade when I was looking for a clean eating alternative to commercial marinades. This is super delicious! I use it on salmon, but I’m sure you could use it on other things as well! 
Ingredients: 
1/4 cup low sodium soy sauce 
1 1/2 tsp maple syrup 
2 tsp finely chopped garlic 
2 tsp lemon juice 
1/2 tsp sesame oil 
1/4 tsp sea salt 
Preparation:  Combine all ingredients and place meat or fish in shallow baking dish and marinate for 20 minutes in refrigerator.  Turn a few times to distribute the marinade evenly. 
Snack: Protein Shake- ¾ cup instant oatmeal, nuked in water, ¾ cup fat free milk, ¾ cup frozen berries, 2 tsp whey powder, 3 ice cubes crushed, add honey for sweetness and blend! 
THURSDAY
Breakfast: : ½ cup dry oats cooked with 1 cup water, 1 tbsp ground flaxseed, and ¼ cup blueberries. 
4 egg whites scrambled or hard boiled and 1 egg yolk. 
1 cup black coffee or clear green tea 
1 liter water with lemon 
Snack: ½ cup nonfat plain yogurt with ½ cup strawberries and 1 tbsp sliced almonds and water (Greek Yogurt) 
Lunch: 4 oz plain Grilled chicken salad with lots of veggies with 1 tbsp EVOO and 2 tbsp balsamic vinegar 
Snack: 1 banana with 1 tbsp almond butter 
Dinner: Sunset Chicken
Ingredients: 
3 to 4 boneless, skinless chicken breasts 
1 (14.5 oz) can diced tomatoes 
1 tbsp chili powder 
1 (15.5) oz can pinto or black beans 
1 1/4 cups frozen corn 
1/4 cup sliced green onions 
1 small can diced chiles 
Salt and pepper to taste 
Possible garnishes: Cheddar cheese, avocado, lime, cilantro, salsa, sour cream. 
Preparation: 
Combine chicken, tomatoes and chili powder in large pan. Cook over medium high heat for 30 minutes or until juices run clear from chicken. Add beans, corn and chiles. Season with salt and pepper. Simmer for 5 to 7 minutes. Garnish with green onions and serve with whole grain brown rice. 
FRIDAY
Breakfast: Apple Muesli-1/2cup quick oats, 1 cup almond milk, ¼ apple grated, dash of cinnamon and dash of maple syrup. Mix together and enjoy it cold! I love this recipe! 
Snack: 1 banana and ½ cup greek yogurt and lemon water 
Lunch: Leftover sunset chicken on a wrap with a glass of water
Snack: Sliced cucumbers and carrots, hummus and water
Dinner: Slow cooker Chicken Cassoulet with whole grain pasta 
Ingredients: 
1x 15 oz can navy beans, pinto beans or black-eyed peas, rinsed and well drained. 
4 boneless skinnless chicken breasts or turkey breast. 
Sea salt and fresh ground black pepper. 
2 Tbsp extra virgin olive oil 
1-2/3 cups low-sodium chicken stock 
1 medium onion. 
4 celery stalks, trimmed and chopped. 
4 garlic cloves passed through a garlic press 
1/4 cup sundried tomatoes, not packed in oil. 
3 large carrots, peeled and cut into chunks. 
1/4 cup fresh basil, chopped fine
1 tsp thyme 
2 tbsp fresh minced parsley 
Preparation: 
1. Spread half of the beans in the bottom of your slow cooker pot. 
2. Season poultry with pepper and sea salt. Heat olive oil over medium high heat in a skillet. Brown the poultry on both sides in the skillet for about 5 minutes each side. Place the browned chicken on top of the beans in a slow cooker. Top with remaining beans and the chicken stock. Use water if you don’t have chicken stock. 
3.Saute the onions, celery, garlic, sundried tomatoes, carrots, and herbs using the same skillet. Spread this mixture over the ingredients in the crock pot. Cover and put on slow heat for several hours.  *Tip: Serve with Ezekiel bread and a clean spread. 
Snack: Protein Shake- 1 scoop vanilla protein powder, cupped handful of fruit, 1 cup water, ice, and 1 tbsp of ground flaxseed and blend! 
SATURDAY
Breakfast: Veggie Frita
Preparation:  4 egg whites and 1 whole egg. Cut up any veggies you would like such as mushrooms, onions, tomatoes, green peppers, and sauté in evoo, add egg and let the mixture set. Then place in an oven at 300 degrees for 10-15 minutes. You can place salsa on top for extra flavor. Have 1 slice Ezekiel break or English muffin no butter. This is also good cold, you can save this for a snack or meal later. 
Snack: A handful of raisins & an apple
Lunch: Leftover slow cooker Chicken Cassoulet. 
Snack: ½ cup greek yogurt, 1 orange cut up into segments, 1 tsp raw honey, 1 tbsp almonds, mix together.
Dinner: Chicken Fajita Burrito.   I added black beans, frozen corn and brown rice for the rest of my family so they can have more options. You can give them cheese also. You just have to bypass the cheese. Watch your portion sizes. 
Ingredients: 
18 ounces chicken, cut into small chunks 
1/4 packet fajita seasoning mix 
1/2 red bell pepper 
2 cloves garlic
Mushrooms 
Several slices of white onion (you decide how much) 
2 whole-wheat tortillas 
Guacamole: 1 avocado, 1/2 medium tomato chopped, chopped red onion, a few shakes of sea salt. 
Salsa 
Preparation: 
Sprinkle chicken with salt and some fajita mix and cook in skillet. In a separate skillet, saute garlic, bell peppers, onion and mushrooms (use a small amount of olive oil if necessary). Meanwhile, prepare guacamole (mix all ingredients above). When vegetables are fully cooked, mix a small amount of fajita mix with 1/4 cup water and pour over vegetables. Increase heat and boil off the water. Heat tortillas on a clean skillet over medium-high heat for 15 seconds per side. Add ingredients on top of the tortilla and attempt to form a burrito and enjoy! 
Snack: cucumbers and other veggies with 1-2 tbsp hummus, water and green tea. 
SUNDAY
Breakfast: Loaded oats (nice b/c it already incorporates your protein so you don’t have to make or eat additional eggs). 
Snack: Protein Shake 
Lunch: Eat Clean Burrito 
Snack: ½ cup Greek yogurt and berries, water/green tea. 
Dinner: Chicken Cacciatore 
Ingredients: 
1 1/2 pounds boneless, skinless chicken breasts, cut into 2-inch pieces 
Sea salt, to taste 
Freshly ground black pepper, to taste 
Paprika, to taste 
1/2 cup white whole wheat flour, for dredging 
4 tablespoons extra virgin olive oil 
1 large red bell pepper, chopped 
1 onion, chopped 
8 ounces baby Portobello mushrooms, sliced 
3 cloves garlic, finely chopped 
3/4 cup dry red wine
1 (28-ounce) can crushed tomatoes, with juice 
1 (14.5 ounce can) petite diced tomatoes (such as Muir Glen Fire Roasted with Roasted Garlic), with juice 
1 cup mushrooms (optional) 
3/4 cup organic free-range chicken broth (such as Pacific Natural Foods) 
2 teaspoons garlic powder 
Crushed red pepper, to taste 
1 teaspoon dried oregano 
1/2 cup coarsely chopped parsley 
1. Sprinkle the chicken pieces with 1 teaspoon each of salt and pepper. Liberally sprinkle the chicken with paprika. Dredge the chicken pieces in the flour to coat lightly. In a large heavy sauté pan (preferably cast-iron), heat 2 tablespoons oil over a medium-high flame. Add the chicken pieces to the pan and sauté until just brown, about 5 minutes per side (note: if all the chicken does not fit in the pan, sauté it in two batches.) Transfer the chicken to a plate and set aside. 
2. Add the remaining 2 tablespoons oil to the same “dirty” pan used to cook the chicken. Add the bell pepper, onion, and garlic; sauté over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper. Add the mushrooms and cook 3-4 minutes. Add the wine and simmer until reduced by half, about 3 minutes. 
3. Add the crushed tomatoes and diced tomatoes, broth, garlic powder, crushed red peppers, and oregano. Return the chicken pieces to the pan and turn them to coat in the sauce. Bring the sauce to a simmer. Continue simmering over medium-low heat until the chicken is just cooked through, about 30 minutes.. Sprinkle chicken with parsley and serve. 
_______________________________________________

WEEK 2

_______________________________________________ 

MONDAY
Breakfast:  ½ cup dry oats cooked with 1 cup water, 1 tbsp ground flaxseed, wheat germ, bee pollen and ¼ cup blueberries. 4 egg whites scrambled (or hard boiled and 1 egg yolk), 1 cup black coffee or clear green tea, 1 liter water with lemon
Snack: ½ cup low fat plain yogurt into a blender with frozen fruit, skim milk, flaxseed. If you make extra you can take it to work for a mini meal later! 
Lunch: Leftover chicken cacciatore, water and piece of fruit. 
Snack: Veggies and hummus 
Dinner: Chicken with quinoa stir fry (serves 4)
Ingredients:  
1 lb Boneless chicken breasts, cubed
4 Tbsp Olive oil, divided
1 cup Uncooked quinoa, well rinsed
2 cups Low sodium vegetable stock
6 Small zucchini
4 Similarly sized carrots, trimmed and peeled
1 Red bell pepper, seeded and deveined, cut into long strips
5 Scallions, trimmed, cut lengthwise into fours
1 Fresh lime, juice and zest, divided
3 Tbsp Roasted sesame seed oil
½ Tsp Ground ginger
2 Tbsp Low sodium tamari sauce (or soy sauce)
Preparation:
1. With a vegetable peeler, peel strips of green zucchini skin. Don’t use white center part of zucchini. (You can use this later for a soup, stew, or to roast!)
2. Peel strips from the carrots until you have reached the core. Don’t use the core. (Again, use it later!)
3. Heat 2 Tbsp olive oil in skillet. Stir-fry red pepper, scallions, zucchini, and carrots.
4. While vegetables are cooking, heat 2 Tbsp olive oil in a separate skillet and cook chicken until almost fully cooked.
5. Add chicken to vegetable stir fry and turn down heat to slow cooking.
6. Rinse quinoa grains well – this removes the bitter coating, so it’s essential to do this before cooking.
7. Place rinsed grains in saucepan, Add 2 cups vegetable stock. Bring to a boil and reduce. Let simmer, covered, until all liquid has been absorbed.
8. Once all veggies and chicken have been stir fried, season with lime juice, sesame seeds, sesame oil, ground ginger, and tamari in skillet.
9. Serve with stir fry hot over quinoa and garnish with zest.
TUESDAY
Breakfast: Berry Smoothie
Ingredients:


¼ cup 100% orange juice


¾ cup water


1 scoop Whey Protein Powder, Vanilla Flavor


1 tsp. finely chopped orange peel


1 cup fresh or frozen blueberries
1 cup ice



Preparation:


1. Place orange juice, water, Protein Powder, orange peel, blueberries, and ice in blender. Cover; blend until smooth.


2. Pour smoothie into serving glass; garnish with mint if desired.

 

Snack:  1 cup of Trail Mix
Lunch: Grilled Chicken wrap, piece of fruit and water
Snack: ½ cup cottage cheese with blueberries and water/green tea.
Dinner: Clean Chicken, Potato, and Veggie bake 
Ingredients: 
Cooking Spray 
2 Skinless Chicken Breasts, chopped into 2-inch cubes 
1 lb Red Potatoes, chopped into 2-inch cubes 
1/2 bunch asparagus, trimmed and cut into 1-inch pieces (OR Red & Green Peppers, OR Vegetables of your choice) 
1/3 c fresh basil, chopped 4 garlic gloves, thinly sliced 
1.5 tsbp Olive Oil 
1 tsp chopped fresh rosemary 
Ground Pepper to Taste 
1/2 cup Chicken Broth if desired 
Directions: 
Preheat oven to 400 degrees and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, vegetables, basil, garlic, chicken broth, and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for approx. 45 minutes, turning occasionally, until tender. Serve. 
WEDNESDAY
Breakfast: Fresh fruit salad


Ingredients:


2 medium apples, cored, chopped


½ cup green grapes


1 cup halved strawberries


½ cup cubed pineapple
¾ cup low-fat plain yogurt
1 tsp. raw honey
¼ cup chopped raw walnuts

Preparation:

1. Combine apples, grapes, strawberries, and pineapple in a large bowl; mix well. Divide evenly into four serving bowls. Set aside.
2. Combine yogurt and honey in a small bowl; mix well.
3. Top fruit salad evenly with yogurt mixture; sprinkle with walnuts.


Snack:  Non-fat Greek yogurt w/ pure honey & blueberries
Lunch: Grilled chicken salad (w/ Balsamic & EVOO)
Snack:  Celery sticks with all-natural peanut butter
Dinner: Salmon and Mediterranean couscous with green beans 
Ingredients:
3 x 6-ounce packages of Morey’s Marinated Wild Alaskan Salmon (or 18 ounces of salmon with lemon, salt, pepper) 
1 cup dry whole-wheat couscous 
2 ounces feta cheese 
1 tbsp olive oil 
1/3 cup chopped cucumber 
1/3 cup chopped red bell pepper (or roasted red peppers) 
1/3 cup chopped red onion 
Salt, pepper, and Italian seasoning 
Asparagus 
Preparation:  
Bake salmon at 375 degrees for 30 minutes, until salmon is fully cooked through the center. With about 15 minutes to go, begin steaming asparagus. Then, mix feta, chopped cucumber, bell pepper, onion and seasonings (season to your liking) together. In a large sauce pan, bring 1 cup water and 1 tbsp olive oil to a boil. Remove from heat and pour 1 cup dry couscous into the sauce pan. Stir well and cover. Let stand for 5 minutes. Add veggie and cheese mixture and fluff. Measure 1 cup couscous mixture and serve with salmon and asparagus. 
THURSDAY
Breakfast:  Turkey Sausage Muffin


Ingredients:


1 whole-grain English muffin, split


1 oz. part-skim mozzarella cheese (sliced)

 

1 turkey sausage patty, cooked & warm

 

Preparation:  Preheat broiler or toaster oven to high.  Top one muffin half with cheese and place on baking sheet.  Broil for 2 to 3 minutes, or until cheese melts. Top muffin with a sausage patty.
Snack:  Banana 
Lunch: Chicken and Spinach Wrap


 Ingredients:


3 oz. raw chicken breast, boneless, skinless


1 Tbsp. fresh lemon juice

 

Sea salt and ground black pepper (to taste; optional)

 

Nonstick cooking spray
3 Tbsp. low-fat plain yogurt
1 dash curry powder
1 dash garlic powder
1 dash paprika (optional)
1 dash cayenne pepper (optional)
1 (8-inch) whole wheat tortilla, warm
1 cup fresh spinach (or romaine lettuce)



Preparation:


1. Place chicken in a shallow glass dish. Drizzle lemon juice over chicken. Season with salt and pepper if desired. Allow chicken to marinate for 30 minutes.


2. Heat medium skillet, lightly coated with spray, over medium-high heat.

 

3. Add chicken; cook for 3 to 5 minutes on each side, or until chicken is no longer pink in the middle. Remove from skillet. Slice and set aside.

 

4. Combine yogurt with curry, garlic powder, paprika (if desired), and cayenne pepper (if desired) in a small bowl; mix well.
5. Spread yogurt mixture evenly on tortilla, leaving about ½-inch around the edge. Top with spinach and chicken. Roll and enjoy!

 

Snack:  A handful of raw almonds
Dinner: Roast Chicken and Veggies

Ingredients:

4 medium carrots, cut into 2-inch pieces

2 medium sweet potatoes, peeled, cut in half lengthwise, cut into 1-inch slices

 

2 medium celery stalks, cut into 1-inch pieces

 

1 medium red onion, sliced
4 (4-oz.) each raw chicken breasts, boneless, skinless
¼ cup 100% orange juice (or juice of 2 medium navel oranges)
½ cup water
2 medium navel oranges, peeled, chopped
2 fresh rosemary sprigs
Sea salt and ground black pepper (to taste; optional)

Preparation:

1. Preheat oven to 350°F.

2. Place carrots, sweet potatoes, celery, onion, and chicken in large oven-proof roasting pan.

 

3. Top with orange juice, water, oranges, rosemary, salt (if desired), and pepper (if desired).

 

4. Bake, basting occasionally, for 35 to 50 minutes, or until chicken is no longer pink in the middle and juices run clear.
Tip: This dish can also be prepared in a slow cooker. Layer all ingredients in the slow cooker. Cook for about 4 hours on high, or until chicken is no longer pink in the middle and juices run clear.
FRIDAY
Breakfast: Spinach & Tomato Omelet 
Ingredients:


3 eggs (or 6 egg whites), slightly beaten


1/4 cup cooked spinach


6 pieces sun-dried tomatoes


Nonstick spray


Salt and pepper
Preparation: Soak sun-dried tomatoes in hot water for 10 minutes. Drain, pat dry, cut in half, and season with salt and pepper.
Spray a pan thoroughly with nonstick spray. Add spinach and tomatoes to pan and sauté gently for one minute. Remove from pan and set aside. Add eggs to hot pan and cook for one minute. Sprinkle eggs with spinach and tomatoes, season with salt and pepper, and cook until the eggs are done to your liking. Fold omelet over and turn onto the plate for serving. Try this with warm tomato sauce or a dollop of pesto or goat cheese. 
Snack:  Dried Fruit Chips (no sugar added)
Lunch: Greek roasted chicken salad (4oz roasted chicken, tomato, cucumber, onion, low fat feta, lemon juice, 1 tbsp olive oil) wheat thins crackers and water. 
Snack:  Steamed Edemame with Sea Salt
Dinner: Pita Pizzas and large salad. 
Ingredients: 
100% Whole Wheat Mini Pitas 
Olive Oil 
Shredded Part Skim Mozzarella Cheese 
Natural Pizza Sauce or with salsa :
You can keep it simple or add veggies you love. 
Preparation: Arrange pitas on a cookie sheet and lightly brush with oil. Top with pizza sauce veggies and mozzarella. Bake until cheese is melted. Enjoy as an appetizer, snack or meal! 
SATURDAY
Breakfast:  Egg White Breakfast Burrito


Ingredients:


1 Tbsp. olive oil


1 Tbsp. finely chopped red bell pepper

 

1 Tbsp. finely chopped yellow bell pepper

 

1 Tbsp. finely chopped green bell pepper
1 Tbsp. finely chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa



Preparation:


1. Heat oil in medium non-stick skillet over medium-high heat.


2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft.


3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set.


4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa.


Snack:  Fresh fruit in non-fat greek yogurt w/ pure honey
Lunch: Grilled Chicken Salad 
Ingredients:
4 oz. cooked chicken breast
salad greens (arugula, red lettuce, fresh spinach, etc.)
1 Tbsp. low-fat mayonnaise (less than 35 calories / Tbsp.)
Chopped onion
Pickle relish, mustard (as desired)
2 slices crusty whole wheat bread, toasted if desired
Prep:  Cut chicken breast into chunks. Mix with mayonnaise and condiments. Top with greens and spread on bread.
Snack:  Cucumbers slices & humus
Dinner: Shrimp Scampi


Ingredients:


3 oz. dry whole wheat pasta


2 Tbsp. olive oil, divided use

 

8 oz. medium shrimp, peeled, deveined

 

1 clove garlic, crushed
1 Tbsp. yellow bell pepper, finely chopped
1 Tbsp. red bell pepper, finely chopped
2 Tbsp. fresh lemon juice
¼ cup low-sodium, organic vegetable broth
2 Tbsp. white wine
Ground black pepper (to taste; optional)
Crushed red pepper (to taste; optional)
3 fresh parsley sprigs, finely chopped
2 fresh basil leaves, finely chopped



Preparation:


1. Bring large pot of water to boil for pasta.


2. Cook pasta according to package directions; drain; set aside.

 

3. While pasta is cooking, heat 1 Tbsp. oil in large nonstick skillet over medium-high heat.

 

4. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp is opaque and firm. Remove shrimp from pan. Set aside.
5. Heat remaining 1 Tbsp. oil over medium-high heat. Add bell peppers; cook, stirring frequently, for 3 to 4 minutes or until soft.
6. Add lemon juice, broth, wine, black pepper, and red pepper; cook, stirring frequently, for 1 to 2 minutes.
7. Add shrimp, parsley, and basil; cook until heated through.
8. Divide pasta between 2 plates; top evenly with shrimp mixture.


SUNDAY
Breakfast:  Blueberry Pancakes


Ingredients:


2 large eggs, lightly beaten


3 Tbsp. coconut oil, melted

 

2 cups low-fat buttermilk

 

2 tsp. baking soda
½ cup wheat germ
½ tsp. fine sea salt
1½ cups whole wheat pastry flour
1¼ cups fresh blueberries (reserve ¼ cup for garnish)
Nonstick cooking spray



Preparation:


1. Combine eggs, oil, and buttermilk in a medium bowl; whisk to blend.


2. Combine baking soda, wheat germ, salt, and flour in a medium bowl; mix well.

 

3. Add flour mixture to egg mixture; mix until just blended.

 

4. Fold in 1 cup blueberries; mix until just blended.
5. Heat a large nonstick skillet lightly coated with spray over medium-high heat. Ladle ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles cover the top. Flip; cook for an additional minute, or until golden brown. Repeat with remaining batter.
6. Garnish pancakes evenly with ¼ cup blueberries.


Snack:  String cheese & grapes
Lunch: Turkey Wrap
Ingredients:
3-4 1-oz. turkey breast slices
1 Flour tortilla
2 Tbsp. Fat-free or low-fat cream cheese
1 Tomato slice
Lettuce
Preparation:  Put sliced turkey breast onto flour tortilla, add cream cheese, tomatoes, and lettuce. Fold and roll tortilla to make wrap. Serve with a side of fresh fruit. 
Snack: Carrots w/ Avacado Dip (see dip recipe below) 
Ingredients:
1 can of green peas
1 avocado
I clove of garlic
1 tablespoon lime juice
hot sauce to taste
Preparation:  Place all the ingredients into a food processor and mix to the consistency you prefer.
Dinner:  Steak Salad


Ingredients:


2 lbs. Yukon gold potatoes (or red bliss potatoes), cut into bite-size pieces


1½ tsp. olive oil, divided use

 

6 fresh rosemary sprigs, leaves removed and chopped, stem discarded

 

Sea salt and ground black pepper (to taste; optional)
1 lb. raw beef flank steak
12 cups chopped romaine hearts
12 medium tomatoes, chopped
1 Tbsp. finely grated Parmesan cheese
Nonstick cooking spray



Preparation:


1. Preheat oven to 375 F.


2. Lightly coat a baking sheet with spray.

 

3. Combine potatoes, 1 tsp. oil, and rosemary in a medium bowl. Season with salt and pepper if desired; toss to combine. Spread evenly on prepared baking sheet. Bake for 45 to 50 minutes, or until potatoes are golden. Cool.

 

4. While potatoes are baking, season steak on both sides with salt and pepper, if desired.
5. Heat remaining ½ tsp. oil in a medium nonstick skillet over medium-high heat. Add steak; cook for 8 minutes on each side, or until it reaches desired degree of doneness. Remove from heat.
6. Place the steak on a plate, cover it with aluminum foil and let it rest for about 5 minutes.
7. Place lettuce in a large salad bowl. Add tomatoes, potatoes, and Creamy Lemon Caesar Dressing; toss gently to blend.
8. Portion salad among 6 large serving plates.
9. Cut steak on a diagonal into thin slices. Top each with an equal amount of steak and sprinkle with cheese.


So this is just a rough outline and you can mix and match any snack ideas and dinners. If there was anything that I forgot to include please email or call me and I’ll get it to you!

The #1 thing is to START SMALL.  
Make 1 change per week otherwise you are going to overwhelm yourself. Decide what recipes you want to make and get your grocery list together ahead of time. It will take you a couple of weeks to get in the swing of things but you can do it. Please please use me as a resource and call anytime you have a question big or small!


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Friday, October 17, 2014

Stop Standing on the Sidelines

So something that I have really been thinking about lately is how life begins at the end of your comfort zone. I’m not that girl anymore who hides in the bubble. Who sits in the back to watch the action instead of taking the lead and making things happen. I used to care so much about what others would think of me if I spoke out in the crowd, if I wore something a little too ‘out there’ or if I was just ME all the time. When someone would look my way I would instantly think– “oh my gosh, what are they thinking about me.”– REALLY!!?? Now- I DO NOT CARE! I have changed my mindset. Changed my ways. I read personal development books everyday. I listen to speakers and successful people in all areas of life talk about their struggles to get to their triumphs. Their failures that have turned into successes along the way!!


I won’t let anyone hold me back. I have a clear vision of life and I’m unstoppable. Through the triumphs and trials, through the thick and thin, the good and bad– this girl is never giving up. 


There are those who will come on the journey talking the talk– but don’t take the actions to overcome their fears. There are those who will see the same vision, tweak it to make it their own and RUN with it 

Be your own kid of beautiful. Stop hiding in the shell. Stop making the same excuses over and over again. No one wants to hear them. Take the bull by the horns and charge! Stop spending your life waiting for things to just happen. It doesn’t work that way- YOU have to create your own success! 


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Tuesday, October 14, 2014

Mommas on a Mission





As a mom and a very busy mom at that I know that the STRUGGLE is REAL!!!  I know that you are being pulled in a million different directions and the last thing that you want to worry about is what you are eating and when you are fitting in your workout.  I also know at the exact same time you are wishing you could fit in those jeans, were that dress for that event or just feel comfortable without your muffin top spilling out of your pants. For goodness sakes I remember not wanting to wear anything but yoga pants because it didn’t squeeze my FAT!  I get it!!! Like I said, the STRUGGLE is REAL!  You aren’t getting enough sleep, the kids are misbehaving and they won’t eat anything that resembles a vegetable.  You also don’t want to invest in a fitness program or even Shakeology because you are afraid you won’t like it, you won’t actually start or finish it and you don’t want to WASTE money that can be used for the family.  I get it, I know how you feel.  I mean I drug my FEET FOREVER about Shakeology!  I had honestly never done a meal replacement shake before so I didn’t know what to expect.  I finally decided, what the heck, I can give it 30 days and see what happens.  

I’m looking for TEN people to JOIN ME! I am looking for MOMMIES! Those of you who have lost yourselves in the mix of kids, life, work, stress, etc! Those of you who want to learn some family friendly recipes, learn how to kick the late night binge eating when you realize your STARVING after a long day of BEING MOM and those of you who are just ready to make a change for YOU ♥

I want to do the 21 Day Fix WITH my challengers! We will be working out together *virtually* everyday! Keeping each other accountable. Keeping one another motivated and on the track to success!!

Not sure what the 21 Day Fix is all about? Check THIS OUT!
http://goo.gl/Db0QWs


This is an amazing program that was released a few months ago! I was one of the lucky coaches who has gotten to workout live with Autumn this year and she is just AWESOME!

I’m looking for 10 challengers (and only 10) that want to take on the challenge with me and shed major body fat and gain lean muscle. This workout is for everyone! The modifier shows NO IMPACT moves, but it’s high intensity to get the pounds falling off. 

Do you want a body you are confident in? Do you want to feel better? Look better? Be an all around better YOU?!!

You will receive:
-21 Day Fix workout program
-A customized meal plan focusing on REAL food
-A 30 supply of Shakeology
-Daily accountability partners
-1-on-1 coaching from me
-21 Day Fix graduate gear (upon completion) 

What you can expect:

A meal plan that will keep you burning fat and building muscle.
Around the clock support from a team of coaches who will not let you fail.
Around the clock support from a team of other women on the same mission as you are on.

RSVP or APPLY BELOW. I am only accepting 10 Challengers this October! Message me to get started!
http://goo.gl/LOrzwF

***This is not for coaches or those working with a coach already.***

Remember this is a lifestyle, not a diet!  It’s important to have the best of both worlds.

Requirements:

1.  You are required to have ME as your COACH through Team Beachbody.

2.  Then together WE pick a fitness program through Team Beachbody that fits your needs. It does not matter what your ability level is, I have something for you!
{21 day fix, T25, Chalean Extreme, P90X3, Turbofire, Insanity, Piyo, ect…}

3.  You are REQUIRED to replace 1 meal a day with Shakeology ONLY for the duration of the group. Once it is over you can decide if you have enough healthy recipes in your pocket to prepare meals without needing shakeology or if you find its convenient and it takes care of 1 meal you can keep going!  I still 4 years later drink Shakeology daily.

4.  Then, it is required that you participate in the online closed group daily.  Each day I will share a tip, recipe, motivation or meal plan.  You check in, rate your day and get your inspiration for the next 24 hours.  You can log in whenever you want just as long as  I know you are there it’s all good!

I am your personal support system so that you actually start, finish and truly succeed at changing your lifestyle.  I will share with you the recipes that my family loves along with the quick easy recipes that don’t take a lot of prep!

If this sounds like something you would like to do please complete the application below to be considered for a spot in this group.  There is limited availability so that I can keep the group small and individualized.  
Use Wufoo templates to make your own HTML forms.

   


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Monday, October 13, 2014

Design YOUR Life

I embraced this amazing opportunity of freedom 16 months ago… and I SO BADLY want other women to take advantage of it too. 
At first- I was dragging my feet… saying ‘yes! I am going to do this!’ But then fear held me back for a little bit– fear of the unknown!

Was this real? I had done so many other ‘home businesses’ in the past and quit them all. I wasn’t PASSIONATE about jewelry, bags, makeup, etc! Helping people- working out- nutrition- those are my passion!

I am confident that I can teach you exactly HOW to build amazing success with Beachbody– not because I think that I know it all.. HARDLY, but because I have done it and you can too. This is a busies that will allow you to have FREEDOM and ‘you call the shots’ in your life. To say that this is a blessing is an understatement. 
I choose very carefully who I spend my time with because I make sure that I am 150% DEDICATED to helping my coaches who WANT to succeed– SUCCEED in this business. I am BLESSED to be able to meet so many amazing coaches.

This business is my baby. Beachbody has FOREVER changed our lives. My family and I were once living in a mountain of debt. One paycheck- a stay at home mom, two kids, two dogs, a mortgage, two car payments, student loans, credit cards.. we had it all. We are NOT proud of that time in our lives, BUT we are proud to say that we have dug our way out of almost $20,000 worth of debt in less than one year and if we can do it– you can do it too.
Beachbody has forever changed our lives.
We no longer live paycheck to paycheck.
We are not only setting ourselves up for success, but we are teaching our kids how to live better, manage their little ‘commissions’ and just be positive!
My husband now has options in his career choice.

Best part– we have FREEDOM. That has been my goal- to just create a life of freedom. To be free to be home with my family. To be free to live how we want! To be free to help others in so many different ways! That is my GOAL for life


And you know what? I WANT THE SAME THING FOR EVERYONE!!

Beachbody is not just my ‘job’– B
eachbody is my life. Beachbody can be your life too.

Hands down- joining this company was the best choice I’ve ever made. Rewarding is an understatement. I have met my BEST FRIENDS through this business. Do you know how amazing it is to be surrounded by LIKE MINDED people? Those who lift you up? We help each other! We INVEST in others to help them succeed. That is our job! We TRUST in each other and make a difference! 

Legacy United is our incredible team. We are stitched together with mommies, teachers, professionals (some of those ‘business professionals’ have already quit their full time jobs to build their beachbody business and be at home with their kids), personal trainers, nurses, dog mommies and so many more! We are NOT AFRAID of where this journey is taking us! We are driven, fierce, compassionate, hard working, determined individuals. FEAR is not allowed in our team! We EMBRACE this life, dream and DRIVE! We are creating our freedom and LIVING A LIFE BY DESIGN!

I’m your mentor, your leader, your coach when you join Legacy United.
This month-I am mentoring just FIVE– because I want MORE TIME with each of them!
It’s incredible what can happen with this business. It is MY RESPONSIBILITY to share this with other people! And that goes for everyone– even those skeptics! Because I WAS ONE! And now- I am in the top 5% of all of Beachbody.
I choose to pay it forward and share this blessing with others who are struggling just like I was.
I didn’t have the skills or the knowledge to be a business owner…but I did have…
-DRIVE
-PASSION
-MOTIVATION
-DETERMINATION
-RESILIENCY
-A desire to do MORE with my life
-A desire to have FREEDOM
This business isn’t for the QUALIFIED… its for those who are COACHABLE and not looking for a “Get RICH Quick Scheme!”
It’s for the person who is willing to TAKE RISKS and learn as they go!
You don’t have to be EXACTLY like me but I am looking to connect with women who can RELATE to me because I KNOW that I can lead them effectively and I also know I will ENJOY working with them!
If you….
– KNOW you were meant for something greater…
– WANT to create independence and freedom for your family or maybe your future family, BUT also feel a calling to give back and help others!
– Want to live by DESIGN: Be your own boss- work when you want, where you want doing what you LOVE!
– COACHABLE and willing to spend a year making short-term sacrifices in order to spend the rest of your life enjoying long-term success!
.
If you are reading this and you hear that little voice….and your gut is telling you to GO FOR IT…I want to to hear from you!
{{{To be considered for the EXCLUSIVE 21 Day SMART START Training group, APPLY BELOW:

There are tons of Wufoo features to help make your forms awesome.
KNOW SOMEONE who would be a GREAT fit?! TAG EM!
{{{{ THIS TRAINING IS ONLY AVAILABLE TO MY PERSONALLY SPONSORED COACHES who sign up BY OCTOBER
28th, 2014 }}}}


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