…Infinite Life Fitness Recipe: Zucchini Lasagna…



I don’t know about you…but there are just some things that I can not give up.  BUT the key to reaching your health and fitness goals is FINDING A BALANCE.  You may not have to completely give up on the things that you enjoy the most. All you have to do is slightly alter them.

I came up with a zucchini lasagna that taste JUST AS GOOD as the real thing…minus the pile of noodles that come along with a lasagna.  Not only does it taste just as good…there are fewer calories and MORE protein!

What you will need:

  • 1 lb lean ground turkey (or lean beef or any other chopped up lean meat)
  • 3 garlic cloves
  • 1/2 dices onions
  • dash of salt
  • dash of pepper
  • 1 tbsp basil
  • 16 oz contain of low-fat cottage cheese
  • 1 can of tomato paste
  • 1 can of tomato sauce
  • 3 cans of diced tomatoes (i used the fiesta lime Rotel)
  • 1 pack of low-fat shredded cheese
  • 1 LARGE zucchini  (or enough zucchini to cover the various layers that you want)

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What you will do:

  • Pre-Heat your oven to 350 degrees
  • Cook and season meat in a pan and set aside for later step
  • wash your zucchini (some people have even skinned the zucchini…so you can do what you prefer)
  • you can slice the zucchini into long thin strips OR you can cut your zucchini into round slices such as I did:

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  • Next you HAVE to grill or saute your zucchini.  Zucchini is a vegetable that retains a lot of water. If you do not pre-cook the zucchini when you cook the lasagna it will become a watery/soupy dish.
  • After you cook your zucchini pieces start to layer your dish:

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  • Now layer your lasagna with the other ingredients:

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  • This is when you can get creative and mix up how you put together your layers. I wanted to have a total of two layers on my lasagna so I just cut all ingredients in half and mixed them up between the two layers.

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This dish can make approximately 8-10 servings.

I was able to make this dish, separate the squares of lasagna out into containers and freeze the extra pieces. This lasagna was AMAZING flavorful. I would have to say having the lime Rotel added a new burst of flavor. I also enjoyed having the tomato past because that also added to the flavor of the meal.

The fun thing about these casserole is that you can mix and match ingredients and add or change anything that you would want.

Another great thing about making a dish like this is that you will be able to set aside portions of this lasagna to have later during the week. With the added cottage cheese and lean meat, this dish is packed with protein while still leaving you feeling full and satisfied.

Meal preparation is KEY when it comes to helping you stay on track with healthy meal planning and eating.  If you have food prepared and ready to eat you are more likely to make healthier meal choices during meal time.



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…Guest Post: Not Just for Appearance…

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The noughties truly was the decade of appearance and physicality. Gym- sculpted figures, honed through intensive workouts with trainers, bolstered with excessive doses of creatine and whey powder extract; these peacocks of fashion and appearance were once at the forefront of culture and everyday acceptability. Though these individuals still command a degree of notoriety and a healthy number of fans and followers, the trend has changed, and now people are trying to not simply make their appearance look honed and healthy, instead opting for a healthy lifestyle that does more for their interior than exterior.

Taking a look at the Cyruses, Byneses and Situations plastered across tabloids and gossip magazines, the bodily images on offer are enough to make any sound minded individual recoil. For the women, the now overly prescribed image is that of skinniness and pertness, bolstered by a ridiculous diet regime that is more likely to cause organ failure than a vacuous award from Cosmo. For the guys, six packs that look like overly constricted bundles of meat and ridiculous tans that could turn the word ethnicity on its head; these used to be the apex of image and fashion. Not any more, however.


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The focus now is on real health, a healthiness that stems not from image but from a good, natural diet that lacks all of the chemicals and toxins that, accepted in previous decades, now are causing headaches and nausea for anyone informed of the ridiculous tirade of food scandals that now seem ten for a penny. It is certainly true that physical fitness is part of maintaining good bodily health, but the notion of looking like Mr Universe is now far from the minds of the average joe.

The one thing still neglected however, is that of the health of the brain. Lots of things can help us train our brains to perform better, defter tasks; puzzles, Sudoku, reading, even online gaming such as that offered by sites such as River Belle online slots; all of these can engage your brain and increase your mental acuity, far better than merely sitting in front of the television.

For the youth, doing such tasks isn’t unknown, and digital natives are likely to have far healthier, ‘worked-out’ brains than their parents or grandparents for whom leisure time lacked the need for decision and abstract reasoning skills that games and puzzles now require. Those with a few more years under their belt shouldn’t be fazed by the need to train their minds, as the potential benefits could include fighting off dementia and feeling happier in general. Try it out!


…Guest Post: Why You Should Choose HIIT Over Steady State Cardio…

This guest post is something that i know that i personally practice! I do a lot more HIIT than steady state cardio (steady state cardio is hopping on the treadmill, elliptical, or other machine and just going along for 30…40…50+ minutes).

Why You Should Choose HIIT Over Steady State Cardio

Step into any gym up and down the country and you will probably see lots of people on the exercise bikes, treadmills and steppers gently puffing along while hardly breaking a sweat.

Most will be glued to the latest reality TV show, lots will be deep in conversation with the person on the machine next to them, and some will be nonchalantly flicking through the pages of a celebrity magazine.

Why? Because they were told by someone years ago that hours of steady state cardio is an effective way to burn fat.

Well I’m here to tell you that this approach to losing weight is outdated, extremely ineffective and a colossal waste of your time.

Instead, you should be swapping those leisurely hours on the treadmill for bursts of High Intensity Interval Training (HIIT), which will be much more effective in the long-term – and will also save you hours of time.

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Push it harder!

Ultimately, if you want to lose fat quickly and effectively, and get that cover model physique you’ve been dreaming of, then you need to step up the intensity NOW!

Fear not, this doesn’t mean giving it everything you’ve got for hours on end – unless you are a world-class athlete, this is a completely unrealistic target.

Instead, we’re just going to need your max effort for a few minutes.

Indeed, studies show that 5 x 30 seconds of super high intensity work followed by 4 minutes recovery are just as effective as 90 minutes of constant, low intensity cardio.

So, for the same gains, you can either workout for 90 mins or 22.5 mins.

Which one would you rather choose?

This is one of the beauties of HIIT – you can easily fit in an effective workout around a busy schedule.

However, be warned, these intensive bursts will be tough – we’re talking sick buckets at the ready tough!

Example workouts

These following workouts should give you a good idea of what HIIT involves – that is, high intensity intervals followed by rest periods.

1)      Squatting Carnage

Warm up and then rack up the barbell with a light weight. Squat 1 minute for reps. Rest 1 minute. Repeat 10 times.

2)      Hill Sprints

Run 1 mile to a hill as a warm up. Sprint 30 seconds up the hill and then jog back down. Repeat 10 times.

3)      ‘The Destroyer’

Warm up. Squat for 1 minute, 1 minute rest; Deadlift for 1 minute, 1 minute rest; Bench Press for 1 minute, 1 minute rest, Pull Ups for 1 minute, 1 minute rest. Repeat 2 times.

When attempting these workouts, there is one important caveat which you should bear in mind.

That is, the high intensity intervals should be max effort – in other words, give it everything you’ve got!

Wrapping it up

Importantly, steady state cardio still has its place when training for endurance events, and don’t get me wrong I still really enjoy the occasional 5 mile run – there’s nothing better when it comes to clearing my head and getting away from it all.

However, if you’re training exclusively for fat loss, you need to cast aside that low intensity work for good, as it’s not really achieving anything.

Ultimately, 3 bits of fruit, a Special K bar and low intensity cardio is not going to lead to fat loss anytime soon; getting down and dirty at the squat rack, hill sprints, and hard work will.

Good luck!

If you have any thoughts or questions on this topic, I’d love to hear from you – just leave me a comment below and I’ll get back to you!

About the author

Henry is a fitness junkie with a passion for heavy squats, strength training and martial arts. You can find him blogging over at GymTalk.



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…Merchandise Evaluation: Bolder Band Headbands…

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Alright ladies (and possibly gentleman) I know that some of you are fashionistas outside AND inside of the gym.   It is perfectly fine if you would like to look stylish why busting a sweat at the gym.  I will be honest and say that some days I do feel that way…and others I don’t LoL.  On the days that I am feeling stylish I will dress cute to the gym.  Not to impress anyone but just because that is how I am feeling that day.  And the other days you will see me sporting the random articles of athletic clothing that are not in the dirty clothes hamper.

I was lucky enough to have Bolder Band Headbands send me some to try their very stylish accessories that can be worn inside AND outside of the gym.  They are called Bolder Band Headbands.  I have tried several different types of head bands over the years and hands down these are by far one of my favorites.

Overall Comments:

90% of the time I am wearing some sort of headband but I always have an issue of them falling off or even falling apart after me using them so much and washing them.  I have put these to the test and they pass with flying colors.   Bolder Band Headbands  come in a variety of colors and styles which is awesome because you can buy a few and they can match various outfits.  They are very soft and the material is very stretchy yet durable.  I have A LOT of hair.  So I need something that will stretch especially on the days when I decide to wear my hair BIG and crazy.  These worker perfectly and did not slip or fall off.  And when I washed them (I did hand wash them and hang them to try) they looked and felt as if I had just taken them out of the package.

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Quality for Price:

Looking on the Bolder Band Headband website these range from $14-$15 which is a very reasonable price for headbands.  I know that when I have purchased some from the local super store or drug store they have been very similar to that price.  They also offer some deals where you can get free shipping when you place a minimum purchased order. So I know you are asking, “Are these bands worth $15?” and my honest answer would be YES.  I would (and plan on) buying more to give away as gifts to friends.  They are so cute and they have so many different styles to choose from.  I like that you can get away with wearing it at the gym and also use it as an everyday accessory.

Ranking Scale: (on a scale from 1-5)

Price: 4.5

Overall Quality: 4.5

Quality for Price: 5.0

Overall Appearance: 5.0

Overall Ranking: 4.75

**NOTE: Please make sure to note my product review disclaimer that can be found HERE***

I rather enjoy these bands and like I said I plan on getting more.  The only reason they did not get a complete 5.0 rating is (1) they do not currently offer a deal if you purchase more than one. It would be awesome to get a deal like…if you buy 4 you get one free or if you buy “x” amount they will be $10 each…or something like that. (2) I also think it would be cool to have a variety of  widths in the bands.  I know that some days the thinner bands look better depending on my hair style…and sometime I need wider bands.  TO have that variety would be awesome! But other than that I do not have anything negative to say about this product or the company and I highly recommend it!



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…Infinite Life Fitness Recipe: Protein Bread…

protein bread


If any of you are like me…you may LOVE to eat bread and bread like products.  Bread is my one weakness so once you find out the nutritional value (or the lack of nutrition) that is found in your favorite bread, it makes you cringe just thinking about indulging in more than one service size.   I had to find an alternative to help satisfy my bread craving as well as fit into my macronutrients.

What you will need:

  • 1 pack of baking bread yeast (NOT the quick rise yeast, just the regular yeast)
  • 2 cups of wheat flour
  • 1 cup (84 g) of vanilla Protein (I used 1st Phorms Vanilla Ice Cream Protein.  You can use other brands but i have found this brand to work the best for me when it comes to baking and cooking with it)
  • 1 tablespoon of wheat gluten
  • 1 tablespoon of dry milk
  • dash of salt
  • 1 tablespoon of olive oil
  • 1 tablespoon of honey (you can also use maple syrup, agave nectar, or sugar.  YOU NEED regular sugar to help feed the yeast.  It is NOT advised that you use artificial sweetener for this recipe)
  • 1 1/2 cup of water
  • Bread making machine or bread pan

What you will do:

  • the type of bread machine that I have and use  is an Oyster 2lb express bread maker 
  • Add all of the wet ingredients first!!
  • You will then add together all of the dry ingredients
  • You will make a small well in the middle of the mixture and then add the yeast (look at picture 1)proteinbread_1
  • For my settings i chose: 1.5 lb loaf & light crust.
  • I pressed the start button and just let it sit!
  • My bread maker kneaded the dough and baked it.  Once the bread was ready the machine cut off automatically.
  • I let the bread cool and then removed it from the pan and cut it up into my desired sizes.

You are more than welcome to play around with this recipe.  This is just how i learned how to make mine and it seems to work very well.  My bread is very dense yet flaky.  It is very filling for me and a great snack to grab when you are on the go!





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…Guest Post: Ages and Stages: Heart Disease Prevention Starts with You

Perhaps we don’t need to look like the huge weight lifter at the gym, but everyone needs a herculean heart, the body’s battery.  After years of research, doctors define a number of elements related to the onset and absence of heart disease.


Moreover, each age group and those in stages throughout life, embrace physician-directed insights for healthier hearts.  A healthy diet and presence of regular exercise helps keep the heart pumping well and free of disease.  However, to get more specific, target the following behaviors and information based on present age.


Those in their twenties (usually) enjoy a vigorous and healthy history to date, yet regular doctor exams and physician meetings inform young people about heart exams, healthy dieting, and proper methods of fitness.

Speaking of fitness, doctors encourage people of the age to continue any school-related sports as well as to remain open in embracing other activities. ‘Going out’ or ‘partying’ is a custom of young people; doctors warn young people to keep drinking to a minimum and to stay away from cigarette habits as well as second-hand smoke.  In addition to abstaining from unhealthy habits, learn about alternative methods of rehabilitation and staying clean.


Those who approach middle age need grow aware of family histories, minding the likelihoods of contracting diseases or facing specific detriments in health related to family lines.  Moreover, those in their 30s embrace careers, making a living while incurring the anxieties and pressures that go along with adult independence (and the possibility of hosting dependents).

Physicians suggest doing detective work regarding family history as well as maintaining regular doctor visits.


The metabolism begins slowing in one’s 40s, making them prone to weight gain. Physicians recommend workout ‘buddies’ or finding gyms with an array of appealing classes and group activities.  In addition to other heart-related screenings, doctors propose blood glucose tests, diagnosing those with diabetes or at risk.


It becomes increasingly important to eat healthy and adhere to regular exercise regimens in one’s 50s.  In addition to healthy living, learn the signs of a heart attack and stroke.  Despite attempts to remain healthy, high blood pressure, high cholesterol, and diabetes come with the numeric territory.


Ankle-brachial index tests, performed every one to two years, assess pulsations throughout the feet.  Plaque can build in the leg arteries (peripheral artery disease).  In addition lower energy rates, it’s harder for the body to burn calories at a later age.  Exercise and minding one’s diet grows especially important at this time.  Since some seniors face deteriorating memories, it’s beneficial to get younger family members involved with their health.

While it’s important to seek heart information related to one’s age, some facts target all age brackets.  For example, foods low in saturated fats, cholesterol, sodium, and added sugar/sweetener are preferred by physicians.  In addition, target a cumulative of two to two and a half hours of medium-intensity cardio activity per week.

In addition to information on the web, speak with your family physician about specific diet limitations, suggested workout routines, and other elements related to maintaining a healthy heart.

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Steve Tucker is a cardiological imaging researcher. After studying countless hearts over the years with innovative technology, he often writes about how to care for one’s heart through lifestyle and fitness. Keep Up with Steve’s Tweets here.


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…Low Calorie Alcoholic Drinks…

As the warmer months are quickly approaching, this is the perfect time of year to meet up with new and old pals and grab some drinks. Making good food decisions during these times are very important and one way to help out your festive food/drink  decisions is to make your favorite  cocktails but in a  healthier way! Let’s be honest…everyone will want to enjoy a few treats throughout their weight loss journey to just relax and let loose.  But there is a way to still enjoy a few of your favorite drink and still stay on track with your healthy eating!

Thanks to Fitness Magazine here are some great low cal drink recipes

Pomegranate Martinis

Flavored martinis have gone the way of the pom’. Pomegranate syrup can be found in the coffee or baking aisle of well-stocked supermarkets.

Start to Finish: 10 minutes
Makes: 8 servings

1/2 of a medium orange, cut into wedges
1 1/2 cups vodka or gin
1/3 cup pomegranate syrup (grenadine)
3 tablespoons dry vermouth
Ice cubes
Small pomegranates (optional)

1. Rub orange wedges around rims of 8 martini glasses. Invert glasses into a dish of sugar to coat rims; set glasses aside. In a small pitcher, combine the vodka, pomegranate syrup, and vermouth. Place ice cubes in a martini shaker. For each drink, add 1/4 cup of the syrup mixture; shake. Strain into one of the prepared martini glasses. Garnish with a small pomegranate, if desired.

Nutrition Information per serving: 146 calories, 0g protein, 11g carbohydrate, 0g fat (0g saturated), 0g fiber

Orange Martinis: Prepare as above, except use 3 tablespoons frozen orange juice concentrate, thawed, in place of the syrup. Omit garnish.

Apple Martinis: Prepare as above except use 1/3 cup frozen apple juice concentrate, thawed, in place of the syrup. Garnish with fresh orange peel curls.


Tangy Citrus Lemonade

Prep: 25 minutes
Chill: 2 hours
Makes: 10 servings

6 large lemons (1 1/2 cups juice)
3 medium limes (1/3 cup juice)
3/4 to 1 cup honey
6 cups water
2 cups fresh or frozen raspberries
Ice cubes
Lemon and/or lime slices (optional)

1. In a 2-1/2-quart pitcher, combine lemon juice, lime juice, and 3/4 to 1 cup honey. Add water and raspberries. Cover and chill for at least 2 hours or up to 24 hours.

2. Just before serving, gently stir to combine. Pour into ice-filled glasses. Add lemon and/or lime slices, if desired.

Nutrition Information per serving: 101 calories, 1g protein, 28g carbohydrate, 0g fat (0g saturated), 2g fiber

Lemonade Tea: Add equal parts freshly brewed iced tea and Tangy Citrus Lemonade to ice-filled glasses. Sweeten to taste with additional honey, if desired.


Frozen Lime Margaritas

Start to Finish: 10 minutes
Makes: 10 servings

12-ounce can frozen limeade concentrate
2/3 cup tequila
1/2 cup light orange juice or orange liqueur
4 cups ice cubes
1/2 of a medium lime
Coarse salt
Orange slices (optional)

1. In a blender container combine limeade concentrate, tequila, and orange juice. Cover and blend until combined. With blender running, add ice cubes, one at a time, through opening in lid, blending until mixture becomes slushy.

2. Cut a thick lime slice; cut slice in half. Rub slices around rims of eight glasses. Dip rims into a dish of coarse salt to coat rims. Pour mixture into prepared glasses. Garnish glasses with orange slices, if desired.

Nutrition Information per serving: 122 calories, 0g protein, 22g carbohydrate, 0g fat (0g saturated), 0g fiber

Strawberry Margaritas: Prepare as above, except blend half of the mixture at a time adding 1 cup frozen unsweetened whole strawberries along with 2 cups of the ice cubes. Repeat with remaining mixture, 1 cup additional frozen strawberries, and remaining 2 cups ice cubes. Continue as directed, substituting coarse sugar for the salt on the glasses. If desired, garnish each glass with a whole strawberry.

Make-ahead directions: Prepare as above through Step 1. Pour into a 1-1/2-quart freezer container. Cover and freeze overnight. To serve, use a large spoon to scrape across frozen surface and pile into salt-rimmed glasses.


White Wine Spritzer:
Try diluting your drink with club soda or sparkling water.  This in the end means that you get more glasses for fewer calories.  These are about 100 calories per serving. Dry wines are better because they usually contain fewer calories.


Vodka Cranberry:
It has about 65 calories, but the cranberry juice also helps to flush the alcohol you consume out of your system. Try to request the light cranberry juice for the lower calories. For an extra zesty flavor (without adding calories) squeeze a lime wedge in your drink.


Vodka and Diet Red Bull:
Request to have it made with the sugar-free Red Bull. It’s only about 75 calories.


Here are some more mixers that you can choose at the bar that carry small calorie content (Thanks to WebMB):

  • Diet soda or diet tonic: 0 calories
  • Orange juice (6 oz): 84 calories
  • Cranberry juice cocktail (8 oz): 136 calories
  • Light orange juice (8 oz): 50 calories
  • Light cranberry juice (8 oz): 40 calories
  • Light lemonade (8 oz): 5 calories
  • Coffee, tea: 0 calories
  • Lemon or lime juice (1/2 oz): 10 calories

Consider mixing up a pitcher of your favorite crystal light  drink and use that to mix in with your hard alcohol!  This option adds zero extra calories, taste great, and will keep you from racking up the extra calories and sugar for the day.

So feel free to treat yourself EVERY ONCE IN A WHILE to a nice cocktail with your friends or just at home after a long day.  The key is to be smart and to enjoy these things in moderation!


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…Simple Fitness Tips…

Need a quick guide to some health tips that may be helpful to you and your health goals?  Well look at these Ready-to-use lists that will be provided for you!

Top Rules to Healthy Eating and Living

  • Try not to skip meals! If you wait and let yourself get too hungry you are more likely to make bad food choices (by eating the first thing that you are able to get your hands on) Try to pack a light snack in your bag, purse, or desk just in case you are caught in a need to eat bind!
  • Try not to go to the grocery store on an empty stomach! Those cravings you have suppressed may take over your better judgement allowing you the chance to purchase unhealthy food options
  • I can not stress this enough but WATCH YOUR PORTION CONTROL  when it comes to preparing your meals and snacks.  Achieving your health and fitness goals greatly depends on your eating habits! So you have to be knowing of what you are consuming and how much you are consuming.
  • Try to cook your meals and take them to work.  This will allow you to be more mindful of what you are eating AND it will allow you to save money in the long run!
  • If you do have a bad meal do not stress out too much!! You still have your other meals to worry about. You can still eat healthy your other meals/snacks that you have that day.
  • Start keeping a food journal.  This will allow you the chance to see what you are eating and keeping track of what you are consuming.  It will also allow you to see what you are eating too much of or what you are lacking and you can add/subtract things from your next weeks food menu.
  • PLANNING IS KEY! Try to plan out your meals for the week! And if you know you are going to a restaurant try to look and see what they have on their menu and find their healthy options so you can know what is safe to order before you get there.
  • Restaurant tips: shy away from the bread/chip basket! Those are extra calories just waiting to jump in your mouth! If you do only have one or a handful of chips.  When you get your entrée cut EVERYTHING in half. You can have the other half for your lunch or dinner the next day.  Restaurant portion sizes are traditionally twice as big as the recommended portion sizes.  Order sauces and dressing on the side.  What to drink? WATER!
  • Watch your favorite shows DURING your workout! You can DVR it or watch it online.  This will help you to pass time and it will allow you the chance to catch your favorite shows without feeling guilty!
Like I said there are just some quick tips to go by for those who need a remainder of what they should be mindful of when they are setting their health and fitness goals.

Remember optimal health goals should be planned for losing about 1-3 pounds a week.  If you lose more than GREAT! But if you are in that range you are doing great!

Stay focused! Stay Committed!

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…MORE Healthy Snacks Part 4…

Tired of trying the same quick snacks that you have gotten accustomed to eating? Well no worries! There is a WIDE variety of snacks that you can try that are not expensive, quick to grab, and yummy that will satisfy your cravings until your next meal!

These are some good snacks that you can keep in your purse, desk, or lunchbox that you can snack on to help keep you on track with your healthy eating habits.

1. Watermelon (serving size is about 1 cup cut into cubes or balls that can be created by scooping out with an ice cream scoop)

2. Cubed Apples and Cubed Cheese (suggested serving size is 1 cup)

3. Craisins (suggested serving size 1 cup. Also great to have on a salad or in yogurt!)

4. Goldfish Crackers (suggested serving size about 55 pieces)

5. Roasted Asparagus (you can also try four spears spritzed with olive-oil spray and topped with 2 tablespoons grated Parmesan cheese, baked for 10 minutes at 400°)

6. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard you can also add low fat swiss cheese to add a little more taste)

7. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic dressing)

8. Oatmeal (try to stay away from the flavored oatmeal those add a lot of sugar. you can get plain oatmeal and add brown sugar or honey to add some flavor.  you can even add fruit or yogurt!)

9. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth)

10. Lime Sherbet (1/2 cup suggested serving size ) with sliced kiwi or any other fruit

11. Apple Chips (dehydrated apples! My favorite are Fiji apples or honey crisp because those retain the best flavor and sweetness)

12. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yogurt for an added twist! Can eat this plan or on ONE piece of whole wheat bread)

13. Lettuce wrap (try two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf)

14. Pecans (try five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon this could also go great on a salad!)

15. Chocolate Covered Strawberries (dip 5 strawberries in 2 squares of dark chocolate)

16. Honeyed Yogurt (½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey)

17. Tropical Juice Smoothie (¼ cup pineapple juice, orange juice, and apple juice, blended with ice)

18. Turkey and cheese wrap made with a whole wheat tortilla (Add mustard for flavor and don’t be afraid to add lettuce and other veggies)

19. Fruit and Cheese Kabobs ( You can alternate chunks of fresh fruit and cheese cubes and thread them on a bamboo skewer for a fun and healthy snack)

20. A couple of hard-boiled eggs with carrot, celery sticks, and hummus (roasted red pepper hummus of a low-fat cream cheese or peanut butter)

You can also check out past post for more snack options:




So there should be No excuse as to why you can not snack on HEALTHY things during the day as opposed to a bag of chips of your favorite candy bar.  Those are good to have every once in a while BUT if you want to reach your health and fitness goals you have to dedicate yourself to eating things that are beneficial to your body.

Any day is a great day to start obtaining your own health and fitness goals!!


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…Guest Post: Wake Up Late? Check Out this Easy Solutions to Think Outside The Breakfast Box…

Wake Up Late? Check Out this Easy Solutions to Think Outside The Breakfast Box












Is breakfast a frantic grab of coffee-spilling rush as you run out the door in the morning?

Relax – skimping on the most important meal of the day is often due to lack of knowledge, not lack of time.

The past decade has seen a gigantic amount of controversy over these low-fat but high carbohydrate ‘perfect breakfasts’. Many foods could be labeled mistakenly ‘healthy’ just because they are low in fat. The reality is, if you meal fails to contain a balance of fat/carbohydrate and protein, you may hit hunger over-drive and energy slumps far before you need to.


The main point is that there is nothing vastly different about breakfast than any other meal, and a balanced meal contains approximately 20-30% fat, 40-50% carbohydrate and 20-30% protein. For example; you probably would not aim to eat potatoes alone for dinner, but include meat and vegetables. Eating a bagel with a slab of cream cheese with your coffee is pretty much equivalent, nutritionally speaking, as eating potatoes alone for dinner.


The challenge is not about subtracting from your morning bagel or cereal, it is about adding to it. Expand your dietary patterns – eat your bagel whole-grain instead of white, with an apple instead of orange juice, use low-fat nut butter or a small handful of trail mix to balance your protein count. Mix your regular Cheerio’s with some old fashioned oatmeal, mixed with real fruit, soymilk or yogurt and almonds. Top your whole-grain English muffin with some low-fat cheese, and splurge on expensive out of season fruit like melon or grapes, before enjoying a latte on the gondola. Spending money on the little things that you enjoy in your diet can help avoid over spending later on weight loss and cover-up clothes – resulting from over-eating because your palette wasn’t satisfied.


Smoothies are great and quick – remember that fruits contain a surprising amount of ‘good’ carbohydrates. Add yogurt, skim milk and perhaps a protein powder with fresh fruit – you have breakfast in less than two minutes! Or take eggs on multi-grain toast, (limit the butter) add spinach or sautéed vegetables and low fat cheese, with an orange or apple. If all else fails, left over dinner can be the most balanced breakfast you can have – providing it covers all the major food groups. Experts suggest a breakfast consisting of excess bread and cereal may be far too low in protein, fiber and good fat – the ingredients needed to stabilize the blood sugar and insulin levels.


You don’t have to eat a lot of food to make it work for you; you just have to make the right choices. Breakfast needs to be as balanced nutritionally as any other meal, so get with the modern way of eating and break your high carbohydrate/low protein breakfast habits to keep your morning blood sugar levels under control. Think quality over quantity, start your day with a good breakfast and mornings will become as high-energy as the rest of the day.


gpCat is a renowned fitness personality and has been named Canada’s top trainer three times by the International Sports Science Association. She is the owner of Canada’s leading weight loss retreat for women, located in Whistler, B.C.

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