Beef Stew

The perfect cozy, cold weather dish.

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What you will need.

  • 2 lbs. Lean Stew Beef
  • 1/4 cup flour of choice (or omit)
  • 3 potatoes, cubed
  • 3 large carrots, sliced
  • 1.5 stalks celery, sliced
  • 1 yellow onion, chopped
  • 1.5 cups Low Sodium, Fat Free Beef Broth
  • 1 tablespoon Worcestershire sauce
  • 6 cloves of garlic (or 3 teaspoons minced garlic)
  • 1 teaspoon sea salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon paprika
  • 1 Bay Leaf


1. Toss beef, salt, pepper, and flour in a zip lock freezer bag. Once coated, dump floured beef into your crockpot.

2. Add your chopped vegetables

3. Combine paprika, Worcestershire sauce, and beef broth and pour over your ingredients.  Place bay leaf on top.

4. Cover and Cook on high for 5-6 hours, or on low for 10 hours.

Real Food Fast

Working in the Fitness field, I am always bombarded with constant complaints about how hard it is to eat healthy on the go.

While I understand that it takes time to make a bunch of chicken breasts, cook up some Quinoa, roast sweet potatoes and chop veggies for the week, some things are just worth taking the time to do. And if you truly want to see results, this is one of those tasks that you must be willing to take on for the sake of your health, and all of your hard work in the gym.

However, for clients of mine who just can’t seem to find the motivation to do this (shame on you) I offer some helpful alternatives that make eating healthy seem a bit easier.

Wherever your day may lead, these are all great choices to take on the go. So grab a lunch box, shopping bag or purse, and pack it with these nutritious and filling foods that will keep your diet clean, lean, and on the right track.

Fruit: Bananas, Apples, Kiwi, and Citrus fruits..anything with Skin. You can also pack a small Tupperware container with Berries, Pineapple, Watermelon, etc.

Veggies: Celery sticks, Carrot Sticks, Sliced Bell Peppers, Grape Tomatoes, Cucumbers, Snap Peas, Asparagus Spears, Ziploc bags of Baby Spinach as a base for a salad, or Collard Greens used as a wrap.

Complex Carbs: Individual cups of Brown Rice. Rolled Oats. Whole Grain Wraps for a sandwich, Brown Rice Cakes, Microwave ready Sweet Potatoes

Protein: Can or Packet of Tuna/Salmon. Low Sodium Sliced Turkey Breast, Beans, Greek Yogurt, Cottage Cheese, Hard boiled eggs, Whey/Brown Rice Protein Powder.

Healthy Fats and Energy Boosting Snacks: Natural Almonds, Walnuts, Pistachios, Hemp/Flax/Chia/Sunflower seeds, Nut Butters, Hummus, Avocado, Coconut Oil/Flakes.

Combine a few to make a delicious Trail Mix that wards off afternoon hunger!

Bars: Lara Bar, Kind Bar, Think Thin Bar, Luna Bar

Hydration: Water, Green Tea, Seltzer Water.

Add Lemon, Lime, Mint, Cucumber, or frozen fruit for a natural sweetener throughout the day.

Instead of filling your fridge, pantry, and body with empty calories, choose nutrient packed foods that will keep you feeling fuller, longer!

“Grab and Go” does not have to mean fast food. It can mean healthy food…fast!

What’s On Your Plate?

Before we get to the wonderful world of food, here is a glimpse of this weeks Spin Playlist for you to rock out to during your next cardio session.

spin list

Yup, Ricky Martin is back and ready to help me push you through a killer workout!



Now let’s fuel shall we?…

Oats of all flavors…


  • Oatmeal with egg whites, banana, cinnamon and peanut flour
  • Oat Bran with egg whites, chopped apple and Sunflower seed butter


so addictive.


Blueberry scone oats: mix raw oats, peanut flour, vanilla Sunwarrior (or protein of choice) and enough water to combine. Leave in the fridge overnight, and in the morning, top with blueberries.

Add more water if necessary. Heat or serve cold.

Ground Turkey with jalapenos and red bell pepper


Sweet potatoes, my fav!


Rainbow salads with kale, tilapia, veggies and hemp seeds. Topped with Rice Vinegar.


And my go-to dessert…


Hershey’s Dark chocolate cocoa powder mixed with water and stevia in the raw, poured over 1/2 cup of frozen mixed berries.

Top with a spoonful of plain Greek yogurt and slivered almonds or walnuts for extra staying power while you sleep!

Complex carbs, healthy fats, proteins and greens…I’ve got it covered!

So..What’s on your plate?

Peas and Crayons

If & I Can’t…

Is anyone else’s Instagram acting up? Mine won’t allow me to take pictures, and my camera keeps shutting off every time I try to use it.


So it’s been a pretty busy week, and it’s only getting busier. I’m grateful for the opportunities that are coming my way, and I’m learning to push past my fears and go after what I want.

Once I let go of any fears, or “what if’s” that creep into my mind, confidence comes pouring out of me and I am FINE.


oats, ground flax, vanilla Sunwarrior, pumpkin pie spice and blueberries.

It’s easy to get lost in a routine that feels “safe”, and we often end up stuck in one place for way too long. Recognizing when the time is right to finally turn the page and begin a new chapter is the first step towards reaching our “happy place”.


It’s an intimidating process, especially when it regards concurring something that we’ve always wanted and possibly failing at it. 


grilled broccoli and asparagus with marinated lemon pepper chicken tenders.

At the end of the day, it’s often our own insecurities that hold us back.

All you need is one chance to prove to yourself that you can do whatever you put your mind to, and once you take that first step, the sky is the limit.



Don’t Be Afraid

What I’m Loving Wednesday

I’ll get to that, but first, I want to start off with what I am NOT loving.



Knee’s do NOT go over your toes. Period!

If needed, put a chair behind you for support through the motion, or place a stability ball between you and the wall.


When I come across articles like this in fitness magazines, it infuriates me. Mostly because young women, who are in search of a healthy and accurate approach to exercise and eating, are the main audience.

And don’t even get me started on the 1,500 calorie a day diets that these magazines try to play off as healthy. They neglect the fact that everyone’s body is different and has different needs depending on an abundance of factors.

children’s size bowl of Special K with skim milk and one strawberry anyone?

Bottom line, exercise enhances your diet’s results, and your diet enhances your energy to workout. It’s a team effort.

Eat real food, eat real food often, workout smart, and drink plenty of water.

OK…Moving on Smile

My family and I threw my father a surprise 60th birthday dinner at The Capital Grille this past weekend, and one of our favorite appetizers to order on the menu is the Cold Shellfish Platter.


one pound lobster, crab meat, jumbo shrimp, and fresh shucked oysters served over ice.

It’s basically a seafood lovers dream, and at $100 dollars per tower, you better believe this thing is worth the splurge.

Along with 3 towers dispersed throughout the table, we also had prosciutto wrapped mozzarella, choice of soup or salad, and any choice of entrée and sides.

I ordered the grilled swordfish, which is my favorite entrée on the menu.


And for dessert, we has an assortment of hazelnut chocolate cake, coconut cream pie, crème boule, cheesecake, and my all time favorite…


Flourless chocolate cake. It’s not even right how good this thing is.

I swear I’m loving other things besides The Capital Grille..such as the shirt that I wore there Smile


 Black + Flowy = Hiding my seafood and chocolate cake filled belly.

It’s every woman’s fashion trick Winking smile

Other loves include…

Peanut flour, which I ordered

use my code VOZ131, for $5.00 off of your first purchase!

One of my favorite ways to use peanut flour is as a dip


So delicious. So satisfying

By the way!

I added a link to my sidebar for anyone interested in purchasing Sunwarrior Protein. It’s the only protein powder that I use, and the link will take your directly to their Website for easy access.

Here’s some information about my #1 protein choice.

  • A great tasting plant-based protein with a silky smooth texture that blends easily without the chalky or grainy texture found in other vegetable based proteins.
  • A 98% correlation rate to Mother’s Milk and a 98.2% digestion efficiency, one of the highest digestibility and efficiency ratings of any other protein sources (compared to whey and soy).
  • Highest Net Protein Utilization score of any plant-based protein and the highest ratio of amino acids converted to proteins.
  • Uses neither chemicals nor acid hydrolysis. Uses organic enzymes and the process is 100% Organic Compliant.
  • Naturally rich in vitamins and minerals, contains high amounts of antioxidants, tocopherols, tocotrienols, and other essential nutrients such as thiamin, riboflavin, niacin, phosphorous, iron, and potassium.
  • Increases absorption and effectiveness of vitamins and minerals.
  • Easily digested by infants, the elderly, and adults. The World Health Organization may be using Sunwarrior Classic Protein in the future to feed malnourished individuals.
  • Clinical studies show the balanced nutritional profile of rice helps to maintain and control insulin levels.
  • Additional clinical studies show that Sunwarrior Classic Protein has cholesterol lowering potential and the USDA is currently using Sunwarrior Classic Protein in trials to see if it may help control high blood pressure.

Pick your favorite flavor and release your inner warrior!


My ACV filled water bottle and daily cup of Green Tea has helped me power through the first half of my day.


  • 1tbsp acv
  • 1 packet of Stevia (or a few drops of liquid Stevia)
  • fresh lemon juice
  • dash of cinnamon
  • 3 cups water.

And easy to prepare Lean Ground Turkey has been one of the most versatile proteins to leave in the fridge for use throughout the week.


tacos, salad topper, chili. The options are endless!

I haven’t used my crock pot yet, however I’ve been researching some delicious recipes that I’m excited to make.


See my Pintrest for what I plan on making in the near future.

So..What are you loving lately?

Peas and Crayons

What I’m Loving Wednesday

Look what came in the mail!


It always feels good to accomplish the goals that I set for myself, and I’m excited for the  plans that I have in store for my future.287878601150744435_LtxRrp8f_b[1]

Matt and I celebrated with a colorful powerhouse of clean eats in the form of chicken stir fry.


We melted some coconut oil in our Wok, and loaded it up with bell peppers, snow peas, Brussels sprouts, carrots, zucchini, mushrooms and a chopped sweet potato; all seasoned with black pepper and a dash of ginger for an explosion of flavor.


Brussels sprouts are quickly becoming one of my favorite vegetables. They’re just really fun to eat.

…Did I really just say that?

Dessert was 1/2 a container of plain Greek yogurt, topped with fresh berries and a sprinkle of dark chocolate cocoa powder.


Eaten while starting my new book, which I had heard rave reviews about!


I also gave in and did a little decorating…


It now feels a bit more like Autumn in the Decicco/Vozzella household, rather than just smelling like a cinnamon spiced pumpkin exploded all over the living room.

p.s Kitchen Spice from Yankee Candle smells unreal.


I think that’s all for now?..

What’s new with you?

Peas and Crayons