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!


This is a great healthy recipe for all you Mexican food lovers.

1 tablespoon vegetable oil
2 skinless boneless chicken breasts
1/2 cup chopped onion
1 can chopped green chili peppers
1 package taco seasoning mix
1/2 cup sour cream
2 cups cottage cheese
1 teaspoon salt
1 pinch black pepper
12 corn tortillas
2 cups shredded cheese
1 can enchilada sauce

To make meat mixture: heat oil in med skillet over medium high heat. Add chicken, onion, and green chilies and sauté until browned. Then add taco seasoning mix, and prepare meat mixture.

To make cheese mixture: in a medium bowl, mix sour cream, with the cottage cheese and season with salt and pepper. Stir until well blended

Preheat oven to 350

To assemble the enchilada, heat tortillas until soft. In each tortilla, place a spoonful of meat mixture, cheese mixture, and a bit of shredded cheese. Roll tortillas and place in highly greased 9×13 baking dish. Top with any remaining meat and cheese mixture, enchilada sauce and shredded cheese.

Bake at 350 for 30 minutes or until cheese is melted and bubbly.


One of my favs! Remember follow me on Facebook!!! Fit and bliss! Lots of great info.

Juicy jazz smoothie

1/2 cup raspberries
1/2 cup blueberries
1 kiwi cut up
11/2 cup watermelon
1/2 cup yogurt
1 cup vanilla soy milk
2 tbsp whey chocolate powder
1 cup water!

Blend and enjoy!!!