Leaders are Navigators

Leaders are all around us. Leaders inspire us, leaders empower us, great leaders bring out the leader in all of us. We don’t all look in the mirror and see a leader, but when I see you, I see a leader. You are the stay-at-home mom leader, you are the big sister leader, you are […]

Legs! Fast and Furious!

Thought I would share my fast and furious leg workout with you. I promised I would! When I say fast and furious I am not talkin’ about the moves. The moves are done at a moderate speed, maintain good form, and move with intention. The idea for this workout is to move fast enough from […]


http://www.mindbodygreen.com I love to promote good things. The MindBodyGreen website is one of my favorites when it comes to wellness and speaks to every area of a meaningful life. There are articles on meditation, food, sex, working out, yoga, orgasms, hot cocoa, family, probiotics, relationships…. Check it out!

Pardon My Mess………..

I am currently working on building a better site. Since web-site design is not at the list of my strengths……..this may take awhile! Stay tuned! In the mean time- eat well, love whenever you can, and for bejeezes sakes, get your fitness in!

The Secret

So I know when it comes to weight loss, what you are looking for is the same thing I was looking for. We all want the magic words that will turn back the dial on the scale as fast as we would like to reverse the hands of time. We want to know how we […]


So you say that you are having a tough time concentrating lately? Lost your focus? Perhaps you just need to get your booty to the gym! The latest research shows that exercise can help us think better and focus on the things that create great joy in our lives, our family, loves, work, play…..it all […]

It’s All About the Math

Perseverance for me is by far the most important factor in determining the amount of joy and success you will achieve from your workout plan.  I am talking about results not only at the gym, but results in your life. Success in life and in the gym is not about how talented you are, about […]

Originally posted on Imagineer7's Weblog:
 They told me the big black Lab’s name was Reggie, as I looked at him lying in his pen. The shelter was clean, no-kill, and the people really friendly. I’d only been in the area for six months, but everywhere I went in the small college town, people were…


BBC study- Late Night Eating

BBC study- Late Night Eating

ImageYour activity and eating patterns play an important role in the body balance success you are seeking. The typical American lifestyle pattern incorporates the majority of their activity early in the day and slows throughout the day, ending it all in front of some late night TV, while the calories are at their least in the morning and increase as the day goes on.

The typical american will skip breakfast, eat a  nutritionallly naked salad at lunch,( or worse yet garb some fast food)  and then settle in for a plate of pasta at night that is in such large portions it really could feed a family of four. A few peices of garlic bread, a bowl of ice cream before bed, and voila`! A great set up for obesity and chronic disease. Not only are the choices bad, but the pattern of consumption is upside down.

Food consumption should be spread equally throughout the day, in 5-6 meals, and include complex carbs, protein, and healthy fats in moderation at every meal. The majoirity of your complex carbs should come in the morning, and consuming a small amount protein with a small amount off fat before bed will help you sleep the 7-8 hours your body needs. Once you understand this process, it is easy to create your own vicious cylce for success.

Choosing protein-rich foods for late night snacks is better for you than foods that have high contents of carbohydrates. Small servings of protein-rich foods will make you feel full longer. Some of the protein-rich snacks you may consider are:

  • Protein shakes
  • A serving of health nuts like almonds
  • A mixture of fresh fruits
  • A cup of yogurt
  • Rice cake and peanut butter or Nutella
  • Veggie sticks with yogurt dips

This is a great strategy-One way to be prepared for late night hunger or food cravings is to set up a small space in your kitchen or refrigerator specifically for late night snacks. preparation is the key! Prepare in advance a week of healthy snacks, say on Sunday so that when your cravings for kick in late at night, it is a sure bet that what you will grab is a healthy snack.

People need a certain amount of sleep to rejuvinate and balance hormones-especially the hunger hormones. Plan to sleep 7-8 hours each night to help control binge eating and weight gain. Eating late at night can be a good thing, it is the choices you make that will make or break your goals. Plan, prepare, eat smart!

Baked Tilapia with Chili-cado Sauce

I said I would share this today and here it is. I made this Friday night and it was so good I had to recreate it today. This recipe is for two. There are many ways to vary this recipe to suit your current nutritional plan. Ingredients 2 Tilapia Loins 2 slices of turkey bacon […]