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 is a life style approach to food and its preparation, leading to an improved life-one meal at a time. Remember, 80% of your weight loss is dependent on the food you eat. If you workout every day but eat an unhealthy diet, 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.

• 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, or EFAs, 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

1. Proteins- You should have a protein in each meal.  Your body can handle 25 grams of protein with each meal.
2. 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

3. 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 in sodium and other additives!!

Water

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!! When I am really craving something other than water, I drink Lime Perrier. You need to make sure your carbonated water is free of aspartame and fake flavorings. Perrier is clean and good to go :D 

The Master's Hammer and Chisel

I don't know if I have ever been excited for a program like I am for this one. It probably has a lot to do with the fact that Tim has committed to working out with me since our cruise is 80 days away :D But when I heard about this program at Summit and saw the preview video I knew this was going to be a great one!

What is Hammer & Chisel

From the creator of the 21 Day Fix & 21 Day Fix Extreme, Autumn Calabrese, and the creator of Body Beast, Sagi Kalev, team up to create a program like no other! These two trainers together have put their years of knowledge to get you to a cut and shredded new you in just 60 days with some cardio, strength training, abs & so much more. 

Hammer and Chisel also uses the colored portion control containers from the 21 Day Fix to bring you an amazing nutrition plan that you'll fall in love with! This is an amazing chance to get in the best shape of your life - get fit not bulky, ladies! 

The Workouts:

Workouts are 20-40 minutes in length. This is the perfect workout for people who do not have hours to spend at the gym, but want a great workout that is going to give them AMAZING results. 

What Equipment is Needed:

~A bench OR stability ball

~Free Weights (weight is depending on your strength levels)

~A band and door attachment OR pull up bar

Real Life Results:

I will be hosting an EXCLUSIVE Hammer & Chisel Launch group where I will be mentoring you through the program, teaching you how to use the nutrition plan, create a meal plan, prep, as well as give you snack ideas, recipes, and tips.  Plus you will get daily motivation and accountability from me in a closed online group! 

Does this sound like something you would like to do?  If so, complete the application below to be considered for a spot in my exclusive test group or you can always message me at: Carley "Joyce" Bosker on FB. 

Fill out my online form.

Online contact and registration forms from Wufoo.

A few of my favorite Holiday Recipes

We all love the Holidays, but lets be honest how often before the party do we think about what we can make that is healthy, in our budget, and yummy! I know I personally am always looking for healthy but quick recipes because I work quite a bit and am usually rushing to the parties when I get out. So I am adding some links to my absolute favorite recipes that are quick and easy, and most importantly Healthy and Tasty!

Braised Brussels Sprouts  Tip: Applegate Farm Bacon you can find at Target :)













Skinny Sweet Potatoes













Real Food Green Bean Casserole














Pumpkin Cheesecakes  Not Necessarily Cleaner- but more appropriate portions













Clean Cranberry Sauce

Pinterest is an amazing source for other amazing blogs. And although I love to recreate and make them my own, sometimes we need quick, easy, and other people's inspirations :D Happy Thanksgiving! 

Spaghetti Squash Boats

This is a staple in our house! We all love it, and if not weekly, bi-weekly we make it. We make 2 spaghetti squashes that way we can have it as lunch the next day too :D

Ok, so I cannot take credit for this recipe! I love this chicks blog and use tons of recipes, especially since she has a Whole30 section and tons of clean recipes!

The only thing I did differently, was I cut the spaghetti squash in half. Took a 9x13 pan and put about a 1/2in of water in the bottom, placed the spaghetti squash face down in the pan, and cooked at 425 degrees for 25 min. That way the whole meal was done in 25 minutes!

Find the recipe here: Spaghetti Squash Boat with Meat Sauce

Chalene Extreme-Month 1 BURN

I'm not going to lie, I was very hesitant to post this b/c I didn't see a HUGE difference. More than anything, I've noticed my arms getting a lot stronger and ALOT of non-scale victories that I will talk about. I was looking for something that wasn't so high impact. After awhile, your knees get sore and I figured it was time to switch it up a tad. I have workout ADD b/c I love all the programs but was dedicated to doing 90 days of Chalene Extreme. I <3 this program for so many reasons:
1). 30-40 minutes max (aint nobody got time for anything longer)
2). Its actually fun, and I look forward to it
3). I feel myself getting stronger and I am noticing many other things that I will talk about later
4). I love that there are only 2 cardio days :D I cant help it, who loves cardio...bahahahaha


Food: Lets talk about this for a second. I was first following the 21 Day Fix Nutrition Plan. And let me tell you, that plan is genius, but I noticed from the lifting I was hungry ALL the time! I actually had quite a few Woops meals due to the increased hunger (I usually allow 1/week). Since I focused a lot on cardio and only some lifting before, this was a change for me. Most people tend to give up there, but WHY? I needed to dial in and readjust. I am not perfect and I don't hold myself to those expectations, so I am now focusing on calories and making sure to get some extra protein in. I increased veggies and protein when I entered the PUSH phase (currently on Week 2).

Shakeology is a main staple in my diet as it gives me all of my daily vitamins (thank goodness for no more pills that do not digest properly), my daily serving of veggies, my probiotic, cuts my sugar cravings, and 1 quick and easy meal that I don't have to think about. Plus....I can make it taste like a Snickers Bar without the sugar and fat :P                                                                                                                                   

So to get to the stats that I know you all want. Results right? We all want them. And sadly, we want them faster than were willing to work for them. First and foremost, I am trusting the process. I know that there are "phases" for a reason....with LEAN being the last phase. BURN: Working on Muscular Endurance. PUSH: Working on strength, LEAN: focusing on leaning out! So I know there is "gains" these first 60 days.                                                                         

Before Chalene Extreme, I had major difficulties doing push ups. Even on my knees. For some reason my rotator cuff would go crazy and I would get major stiff necks and pulled muscles in my shoulders/neck anytime I did push-ups, or weighted lifts above my shoulders. Since I started with low weights (5lbs and increased each week) I am now able to do 5 toe push-ups, followed by several knee push-ups with no pain or pulled muscles. This to me is awesome progress! I feel I have had some gains in my thighs as well, my pants are a little snug there right now. I am confident with my nutrition being tweaked and once I enter the LEAN phase that this will all go away. I have increased energy, and I enjoy working out 5 days a week. Plus, I am thinking my arms and shoulders aren't looking too shabby for 30 days!                                       

Here is a sample of what my weekly workouts looked like in my first month.

                                                       

Shakeology Balls

Turbofire Chili

TurboFire Chili

If you are in the mood for some good old comfort food, then this is the recipe for you! It's hearty, healthy, and yummy! Its also....Hubby approved! 

Ingredients:

(makes 4 servings~I usually double this recipe)

• 1 lb. lean ground turkey (I use venison-leanest red meat out there when we have it) 
• 1/2 cup diced tomatoes
• 8 oz can whole kernel corn, drained
• 1/2 onion, diced
• 2 cloves garlic
• 8 oz canned black beans, drained
• 8 oz canned pinto, chili, or kidney beans, drained
• 1 Tbsp tomato paste
• 1 package Lawry's Chili Seasoning (I have been using the Mrs. Dash No MSG lately) 
• 4 oz low-fat shredded cheddar cheese (optional)

Directions:

1. Brown turkey breast and drain excess fat. 
2. Place all ingredients, except for cheese, into a slow cooker. 
3. Cook 4 hours on low or 2 hours on high.
4. Top with 1 oz cheese and ENJOY!

Serving details w/cheese:
(1/4 of recipe)

Calories = 386

Protein = 36g
Carbs = 33g

Fat = 13g

Fiber = 8.5g

Serving details w/o cheese:
(1/4 of recipe)

Calories = 338

Protein = 29g
Carbs = 33g

Fat = 11g

Fiber = 8.5g

Skinny Beef Stroganoff

So Tim and I were sitting around Sunday talking about food and the gloomy weather and we both agreed Beef Stroganoff was where it was at. The problem, have you ever really looked it up and the nutritional content (insert holy moly emoji). I was determined to clean it up a bit and found a recipe that I really liked @ http://www.tasteandtellblog.com/one-pot-ground-beef-stroganoff/    Now I didn't even want to post that lol bc the pics do us no justice....but oh well its all about the taste right?

Ingredients: 
~3 tbsp extra virgin olive oil
~8 oz mushrooms
~salt and peper
~1/2 diced onion
~2 cloves of garlic
~1 lb ground beef
~2 teaspoons paprika
~4 cups Organic Beef Broth (Pacific Brand found at Meijer)
~8 oz gluten free noodles
~1/2c greek yogurt

 
Directions:
1. Heat 1.5 tbsp of olive oil over medium heat in a big pot. Add the mushrooms and cook until tender. About 4-6 minutes. Season with salt and pepper, then remove from the pot into a bowl and set in the microwave (to keep heat)

2. Heat remaining 1.5 tbsp of oil. Add onion, cook until clear about 2-3 minutes. Stir in the garlic and cook until fragrant....just a few seconds. Add ground beef. You can make this leaner by using a lean beef. I personally use regular and drain the fat after browned. I was raised with cows....we raised Houdini, we butchered Houdini, we ate Houdini :p Cook beef until browned, breaking it off with a spoon until cooked through. Approximately, 5-7 minutes. Sprinkle paprika over the top and stir.

3. Pour in the beef broth and the pasta. Bring to a light boil, then cover the pot. Continue to cook, stirring often. About 17 minutes (follow approximate time on noodle package) I used GF Noodles and mine were very soft, next time I will cook them less time. Remove the pot from the heat and stir in the mushroom mixture. Add the 1/2c greek yogurt and stir. 

Serve :D 

Beachbody's Performance Line

Beachbody Performance Line- New Line of Supplements to Improve your Body Pre, During, and Post Intense workout!

The Beachbody Performance Line

What do I love about this amazing new release of supplements is it is perfect for those who are into intense training and need that quick recovery to prevent muscle soreness, and help with recovery after an intense workout, but also to replenish your body with electrolytes that are lost during that intense workout!

The system consists of five powder drinks that are formulated with key ingredients scientifically shown to be effective:

1. Beachbody Energize Pre-Workout

Improves intense exercise performance, increases energy and endurance, and sharpens focus and reaction time.

2. Beachbody Hydrate During-Workout

Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.

3. Beachbody Recover Post-Workout

Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.

4. Beachbody Recharge Nighttime

Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.

5. Beachbody Creatine

This add-on has no flavor and mixes well with the Recover Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.

For those already drinking or interested in drinking the Shakeology supplement, it is perfectly fine to use Beachbody Performance supplements in addition to a daily regimen of Shakeology. However, for best results, do not mix Shakeology with any of the Performance formulas.

These amazing formulas were designed by Harvard-trained scientists and based on cutting-edge sports science, exercise physiology, and nutrition research, Beachbody Performance contains scientifically proven ergogenic (performance enhancing) ingredients and plant-based nutrients to help maximize exercise performance and recovery safely, effectively, and naturally. No artificial colors, flavors, sweeteners, or preservatives.

 *If you are looking for new ideas, nutrition and fitness tips, support and accountability to help you with reaching your fitness goals, please fill out the application below to have an exclusive spot in my next fitness challenge where you get 1:1 coaching with me, along with everything you need for a healthy lifestyle!
FITNESS+NUTRITION+SUPPORT=RESULTS!

Fill out my online form.

Online contact and registration forms from Wufoo.

Shakeology Boost

What is Shakeology Boost??? 

Shakeology Boosts are add-ons to Shakeology (or any beverage of choice) that allow an individual to customize a shake for their own specific needs.

What Boost options are available for purchase? 

Each Boost option comes with 20 servings and is for sale as either a one-time or Home Direct order. 

Focused Energy  

This unique formula is designed to deliver a wholesome boost of energy. The energy comes from 100 mg of natural caffeine from guarana and green

tea. This Boost also supports mental clarity, alertness, and focus.    

INGREDIENTS HIGHLIGHT---> Its always important to know what you are putting in your body... Non- GMO, chemical FREE!!

Guarana

Origin: South America

Guarana is an energizing plant that may help increase mental alertness, fight fatigue, as well as help increase concentration.

Ginseng

Origin: Asia and North America

For centuries, Chinese and Koreans have used this ancient herb to help promote vitality as well as mental clarity and memory.

Rhodiola

Origin: Asia, Europe, and North America
This powerful adaptogen has traditionally been used to ease mental fatigue and enhance the body's ability to cope with stress.

Lion's Mane

Origin: Asia

One of the four medicinal mushrooms included in this boost, lion's mane has commonly been used to help support the immune system, and help improve cognitive functions.

Power Greens  

Power Greens Boost contains veggies like cucumber, kale, and spinach to deliver a full serving of vegetables in each scoop. Plus, this potent Boost supports the body's natural acid/alkaline balance. 

Ingredients Spotlight:

Kale

Origin: Europe

Kale is a superfood packed with antioxidants, including 45 different flavonoids and carotenoids.

Spirulina

Origin: North America, Asia, and South America

This blue-green algae is high in protein, iron, B-vitamins, and a ton of chlorophyll.

Chlorella

Origin: Europe and South America

Chlorella is an algae with high levels of protein, amino acids, and naturally occurring vitamins and minerals.

Spinach

Origin: North America, Europe, and Africa

This dark leafy green contains minerals, vitamins, phytonutrients, and antioxidants.

Digestive Health  

With a unique blend of 7 grams of both soluble AND insoluble fiber packed into every single scoop, this formula stands apart from typical fiber supplements that contain only soluble fiber. This powerful Boost helps support regularity and

digestive health.  

Ingredients Spotlight:

Chia

Origin: South America

Loaded with nutrients, antioxidants, omega-3 fatty acids, fiber, and minerals—these tiny seeds are also a great source of insoluble fiber.

Flax

Origin: Europe

Bursting with insoluble fiber and protein, flax is also one of the richest sources of plant-based omega-3 fatty acids (ALA) in the world!

Pea Fiber

Origin: Asia and Europe

Packed with insoluble fiber, this wholesome source of fiber helps maintain digestive system health and regularity.

Psyllium Husk

Origin: Africa and Europe

Soluble fiber from psyllium as part of a healthy diet low in saturated fat and cholesterol may reduce the risk of heart disease.

As I was extremely excited to give these a shot.. I needed to figure out how to make them so I can give you all an idea of how to use them and what they taste like! 

My goal is to mix everything I can in my Shakeology so I get it all in one drink. I also had the Digestive Health this afternoon post workout in my Shakeology.  I did have to use a little extra liquid since it does thicken a little when mixing it.  The taste was great! Tasted like my normal shake but a little creamier :P I know I know maybe TMI but if you have ANY digestive problems.... give this a shot!!! It gets things going if you know what I mean. 

*I recommend trying it a few different ways until you find what works for YOU! For me, I will be adding my Focused Energy and Digestive Health in my shake, and the Power Greens in with 3 ounces of juice in the afternoon! 

** If you are ready to start your journey to a healthy lifestyle and would like 1:1 support, accountability, help with meal planning and daily tips, please fill out my application below for a spot in my next fitness challenge.  I will contact you with in 24 hours :) 

CIZE!!!!!

The End of Exercise is here!!!!! What exactly is Cize? Check it out 

Cize is an overall cardio and toning program where you won’t be using weights or doing push-ups.  It’s all choreographed to the latest pop music to keep you energized and moving, so you’ll get a great workout while learning the kinds of dance moves you see in music videos and on dance shows. Stick with Shaun T and you’ll be dancing from Day One! Shaun wants to prove it to you—right now—that you can dance….even if you don’t think you can. Just follow the moves as he teaches them. 

JOIN MY EXCLUSIVE CIZE GROUP!
What you can Expect: 
- 30-45 minute home workouts
- Customized Meal Planning
- Portion Control system w/ COLOR CODED CONTAINERS
- Peer Support 
- Free Coaching 
- Dance moves that will take you from beginner to EXPERT (I promise you, anyone can do this... including me and I am very uncoordinated)
*Real, serious changes to your body!!

You will also get a free CIZE t-shirt JUST for completing the program. By being one of the FIRST to have mind blowing results you will be eligible for $500, $1000 and a $25K grand prize. Not to mention your results could be used in upcoming infomercials. Your body is going to change and you will have FUN doing it!!!

Any Questions? Email me at Carley.Bosker1@gmail.com you will also have an option to join as a coach for free, if this is something you've been wanting to do - so contact me directly.