Well once the end of the year comes, everyone has new and exciting new years resolutions that they want to set, and most of the ones i hear are always about getting in better shape, eating healthy, joining a gym, ect.. Well as everyone wants to reinvent themselves, you always need to remember that you don’t have to wait until another year comes. starting the next day is a whole new resolution on its own. Knowing that i have resolutions of my own, I have to say I have enjoyed talking to a lot of you through emails, and giving some of you advice on health and eating, and really helping you improve on the things that will help you better yourselves or feel good about yourselves. i just want to give a huge thank you to all of you who have followed my blog, and I hope that 2014 I can help even more of you gain the confidence on a new you!


Ok these are very delicious yet low in fat and has great protein. Please use turkey bacon when making these, as they will be more healthy .

1 whole wheat english muffin ( ezekiel brand)

1 avocado( sliced )

1/2 lb. turkey bacon

cook turkey bacon over medium heat, with a little coconut oil. Once the turkey is done, place on the ezekiel whole wheat english muffin and top with sliced avocado. Delicious. Great perk to a good morning! enjoy! Some people add tomato to it, which is totally optional.


Unbelievable workout

This workout will definitely transform your body. The amazing results that I have seen are phenomenal. pics coming soon. Do you have any transforming pics from a great workout you want to share? Please email me at mdroulos@aol.com and tell me your story.. id love to share it! 


Everyone wants their kids to eat healthy , but sometimes it’s hard to get them to eat that way. These muffins are delicious and, are loaded with fiber.

-1/3 cup whole flaxseeds
– 1 cup whole wheat flour
-3/4 cup plus 2 tablespoons all purpose flour
-11/2 teaspoon baking powder
1 teaspoon ground cinnamon
-1/2 teaspoon baking soda
-1/4 teaspoon salt
-2 large eggs
-1/2 cup pure maple syrup
-1 cup non fat buttermilk
-1/4 cup canola oil
2 teaspoons freshley grated orange peel
-1 tablespoon orange juice
-1 teaspoon vanilla extract
-11/2 cup fresh blueberries
-1 tablespoon sugar

Preheat oven to 450. Coat 12 muffin cups with cooking spray.
Grind flaxseeds in a spice mill . Transfer to a large bowl. Add whole wheat flour, all purpose flour, baking powder, cinnamon, baking soda and salt. Whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla. Whisk well.

Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Toss in the berries. Scoop the batter into the muffin tins. Sprinkle tops with sugar. Bake the muffins until tops are golden brown. 15-25 min. Let cool 10 minutes.


This is a healthy substitution for those high fat wraps you find in restaurants.

– 1 whole wheat wrap
1/2 sliced avocado
1/4 cup low fat feta cheese
Lite Greek & feta dressing
Nitrate free chicken breasts slices( 3)

In a skillet over medium heat, place the whole wheat wrap until it’s brown on both sides. Once browned, lay to the side. In the same skillet, brown chicken. Once it’s done, place chicken in the wrap and top with feta cheese , and avocado. Then lightly put the Greek feta dressing on. I usually do 2 1/2 tablespoons. Wrap up and enjoy! This is truly delicious!