4 Reasons Why Your Smoothie Might Be Hindering Weight Loss

Homemade smoothies are much healthier than the pre-made ones you buy in the store. Most of them are loaded with sugar, going against the reasons why you added smoothies for weight-loss to your healthy eating plan in the first place. But even the smoothies you make at home can sabotage your weight loss efforts if you are not careful. Here are 4 reasons why your smoothies may not be carrying their weight in your weight-loss efforts.


Skimping on the fiber


If you are not using enough fiber-rich ingredients in your smoothies, you run the risk of feeling hungry sooner than you would otherwise. Fiber keeps you feeling fuller longer because it slows down digestion.


Not only does this prevent a blood-sugar spike (and the resulting crash which heads you straight for something to eat), but the fiber is indigestible meaning it doesn’t add calories to your diet.  By including nuts, berries, seeds , fruit and dark green vegetables in your smoothies, you can be sure you are getting enough fiber. Even the type of dark green veggies can make a difference. For example, kale has twice the fiber as spinach.


Not using enough protein

 orgain protien

Having enough protein in your smoothies works toward weight loss in a couple different ways. The hormone leptin in protein keeps you feeling fuller longer by blocking the hunger signal to the brain. At the end of the day, blocking the hunger signal reduces the number of calories you would normally eat.


Also, the amino acid leucine found in protein helps prevent muscle loss thus forcing your body to burn fat instead of muscle. An easy way to add protein to your smoothies is using protein powder. Use a plant-based milk or peanut butter to up the amount of protein in your smoothies. As far as yogurt, use the plain Greek type. Not only does it contain more protein, but is does not have the added sugar that many other types of yogurt have in them.

 Click here for the BEST Plant Based Meal Replacements

Using too much fruit


Fruit makes a smoothie taste good, adds fiber and nutrition, but some fruit is loaded with sugar. And yes, the argument some use is that it is the natural sugar fructose and they are correct … but it is still sugar and still has 9 calories per gram.


Reduce the sugar content by replacing some of the fruit used in your smoothies with lower calorie vegetables, such as kale or spinach. Add in some nuts and seeds for some healthy fat without boosting the sugar content.


Adding a sweetener


If you are using fruit in your smoothies, don’t use an added sweetener. Even the natural ones like honey or maple syrup will add 60 calories per tablespoon – calories (and sweetener) that you don’t need.


Now that you know four of the reasons why your smoothies might be hindering your weight loss efforts, you can make your smoothies more weight-loss friendly and still enjoy the goodness of them.



9 Benefits of Working Out With A Jump Rope


Working out at the gym is great for a lot of reasons. You have at your disposal all the exercise equipment you could ever desire, without having to purchase it yourself. You can access trained professionals that help your fitness efforts head in the right direction. You can also meet others like yourself, possibly making some new friends in the process.


But gyms can be crowded, and they aren’t always the healthiest place to work out. Monthly and yearly fees can get expensive. And of course, you have to travel to and from your gym or health club.


For all those reasons a simple jump rope provides a great exercise alternative. Check out the following 9 benefits of working out with a jump rope to understand just how effective this simple fitness tool is for getting you in shape.


  1. Jumping rope is a crazily effective fat burning exercise. You are strength training and enjoying cardiovascular stress at the same time. This recipe is great for crunching calories and feeding your fat burning furnace.


  1. Since jumping rope is a weight-bearing exercise, it improves bone density. This is important for men and women, but especially for women because they naturally run a higher risk of developing osteoporosis.


  1. Jumping rope is a very time efficient way to exercise. Just 10 minutes of skipping rope equals a brisk 45 minute run. (British Rope Skipping Association)


  1. Skipping rope does not put as much pressure on your joints as running.


  1. You work out your entire body. Very few exercises deliver as much “whole body” benefits as simply skipping rope. Your abdominals and core are strengthened. You obviously use your calves and thighs for jumping. Your arms and shoulders are engaged, and your chest and back get a workout as well.


  1. Few exercise routines are as cost effective as skipping rope. Once you buy your rope, there is no more cost involved.


  1. Skipping rope improves your flexibility and balance. This means your coordination benefits also. When you are flexible and well-balanced, you minimize your chances of suffering an injury while you are working out and simply moving through your normal daily routine.


  1. One hour of jumping rope burns between 1,000 and 1,250 calories.


  1. If you jump rope regularly, you improve muscle tone and definition in your arms chest and legs.


jump_rope_1Are you wondering just how long your jump rope should be? With the ends in your hands, step on the middle of your rope with one foot. If the handles just barely reach your armpits, you have the perfect length.


Come join our Boxing Boot Camp to learn jump roping basics and Burn FAT Fast!!!


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Top 5 Fitness Tips for Busy Moms

busy moms fitness


Discovering how to get fit and eat healthy as a busy mom can seem overwhelming.  You’ve already got so many things on your plate that you are trying to juggle.

Here is a list of my Top 5 useful tips that any mom can start using right away that make a big difference.

You’re busy, so let’s get right to the tips that’ll help you.

1. Play with your kids more


Chances are if you’ve got kids they are always being creative and playing.  They automatically do a whole bunch of activities that burn calories.  Why?  Because they are fun.

Try your hand at playing tag, riding bikes or wrestling with your kids.  You’ll burn tons of calories and won’t even realize it.

  1. Walk after dinner

One way to get active daily is to take a walk around your neighborhood after dinner.  After a long day, this would be a time to unwind and relax.  Spend time with the family.

Walking is another way to start exercising.  It is low impact and doesn’t cost money to start.  All you need are two feet and the motivation to put one foot in front of the other.

3. Plan meals ahead


When you leave your house take a small cooler filled with the right kind of snacks.  This will help you from making bad decisions while you are out running errands and will tide you over until you are able to get something more.

Also planning a weekly menu will help.  You’re less likely to stop for take out in the middle of the week if you’ve already done your planning and grocery shopping.

You can receive weekly meal plans with grocery list when you sign up for our 6 Week Busy Moms Challenge. You will also have the chance to Win an All Inclusive Trip 4 day/ 3 night vacation to the Wyndham Resorts in Mexico, Dominican Republic, and Bahamas!

4. Plan work out dates with other moms

moms workout group

Listen to other moms.  They might be trying to get fit and healthy as well.  Schedule a work out date at the local park or school.  The kids can play on the jungle gym while you take fifteen minutes and walk, squat, lunge, use the bench to step up, dip, or perform push ups.

Not only will you be getting your exercise – it’ll also help you relax.  Being able to talk to another mom about life with kids helps you.  They can give you tips if you are struggling with potty training or getting your kid to do their homework.

As a mom you need friends that are moms and understand you.  Keep your ear to the ground about other women you think would enjoy working out a few times a week.  Getting a group of women together is really good because then if one or even two are not able to make it – you’ll still be able to go and walk with someone.

  1. Find a support group

You can get support from moms like yourself. You need a group that talks about healthy eating, getting fit, shares recipes and tips on how to get the rest of the family involved.  They can be a resource in your journey and help you through the tough times.

You’ll be glad you have someone to talk to when all you want to do is stop for fast food. Join our 6 Week Busy Moms Challenge and you will have access to our Private Facebook Support Group.

Visit www.MILF-Fitness.net to learn more about the challenge!

busy mom fitness challenge

How to Minimize Soreness After Workouts!



We’ve all experienced it at one time or another. Whether it was when we first started a new exercise program or started back up again after taking a break. What I’m talking about are sore muscles.


Before discussing how to minimize the soreness felt in muscles a day or two after starting or restarting an exercise program, or a significant change in intensity or duration to an existing program – called Delayed Onset Muscle Soreness or DOMS, let’s first talk about what causes it. When we exercise tiny tears in muscle fiber occur. As could be expected, the amount of tears is generally related to how hard or long the stress is on the muscle and to a great extent the kind of exercise performed. Although it is uncomfortable for a few days it is your bodies way of adapting to exercise. However, there are some things that you can do to minimize its effects:


Proper Nutrition


Muscles need protein to repair themselves. The best time to consume it is within an 1-2 hour window after exercising. Closer to the 1 hour mark is best! Post workout protein sources includes protein smoothie, protein bars, greek yogurt with fruit, unsalted nuts, apples or celery with peanut butter, etc.


Adequate Hydration


Dehydration can inhibit cell recovery at the muscular level so be sure to drink enough water before, during and after working out. Aim for a gallon a day. You won’t need a sports drink in order to stay hydrated unless your workout is outside in hot, humid temperatures or your workout lasts longer than 1 hour. If you do choose an sports drink be sure to choose one that does NOT contain artificial sweeteners.




Doing a cool-down after exercising helps to reduce delayed soreness, but so does rubbing down the worked muscles. Get a massage or have your significant other work the excess fluid out of your muscles.




Blood Flow


Just as cells need water to repair themselves, so do they need blood flow. Not only does fresh blood bring in much needed oxygen for cell repair, but it also takes out wastes created from exercising. An alternating cold/hot shower, ice bath or a swim are all good post-workout ways to keep the blood flowing.


Epsom Salt Baths


Soaking in Epsom salt baths not only treats your sore muscles but it also can help prevent inflammation and irritation in your joints and muscles. This method is used regularly by athletes. Just add a few cups of epsom salt to warm water and soak until the water becomes cool. You can do this multiple times per week .


I personally alternate between hot/cold shower a few days per week and the epsom salt bath the other days.


Exercising doesn’t have to be painful. Use these five tips to make working out more enjoyable!

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6 Benefits of Starting Yoga

yoga blocksPeople turn to yoga for various reasons. Here are six benefits that will have you doing yoga too:


1) Increase flexibility


Stiffening of the muscles can happen as we age. We tend to lose a certain amount of our joint range of motion. Along with loss of flexibility comes less stability and an increased risk of falling, one of the most common injuries among seniors.  A fall can lead to a broken hip, twisted knee or sprained ankle.


Yoga can get back that flexibility. The postures, called asanas, performed during a yoga session work joints through their full range of motion and restores your flexibility.


2) Lessen lower back pain

 yoga back pain

Yoga can ease lower back pain. A study published by Spine Journal, they found that two 90-minute yoga classes a week for six months eased back pain of study participants by 56 percent, compared to only a 16 percent reduction for the other group of participants using physical therapy and pain medications. It works by strengthening the core back muscles thus keeping the spine better supported.


3) Get more and better sleep


If you suffer from insomnia, doing 45 minutes of yoga daily can help you get to sleep 15 minutes faster and sleep an hour longer. By sleeping more not only will you feel better the next day, but your body and mind will function better too because you are well rested and your body had time to repair and rejuvenate itself.


4) Have better sex!

 yoga sex

Yoga has been helping people have more satisfying sexual relationships for centuries. Just two hours a week of yoga helps reduce anxiety and stress, while increasing body awareness (of both your and your partner), increase blood flow to genital area, and speeds up the release of hormones related to sexual desire. It also improves your body image and confidence making you less inhibited sexually.


5) Improve muscle toning


Many people don’t know yoga is a type of strength training that uses just the bodyweight of the individual. As you move from posture to posture, your bodyweight shifts from one set of muscles to another. Transitioning weight in this manner works the muscles through their full range of motion better than traditional forms of strength training. With increased toning, not only do you look better, but also feel better and have more confidence.


6) Breath deeper


Yoga focuses on three areas: postures, breathing and meditation. Breathing techniques help you breath deeper thus getting more oxygen into your lungs and carbon dioxide out. A better exchange of oxygen/carbon dioxide helps the body gets more oxygen into the cells and toxins out keeping you healthier.


Bonus: Increase mental awareness


The benefits we have focused on so far have all been physically related. However there is a meditation aspect to yoga that appeals to many participants. They feel less stressed, more relaxed and in a better frame of mind after performing yoga. And most participants find they can handle future stress better as a result of yoga.


For a healthier body and mind, consider doing yoga. There are many different types of yoga so be sure to try a few different classes until you find the one right for you.

Come “Turn up while we Down Dog” @ our Wine and Core Yoga Party April 14th @7pm.

Click here for details: Wine and Core Yoga!

Can’t make it no worries we have Core Yoga classes every Saturday morning. Click here for details: CORE YOGA

Don’t waste your Sundays! Check out these Meal Prep tips!

One of the most common excuses for not eating healthy is its too expensive.

Those days are over!!! Safeway, Giant and even Aldi’s now have their own line of Organic foods. There are also online stores such as Thrive Market which offer wholesale prices on the most popular organic brands. Speaking of wholesale Costco & BJs both carry a pretty impressive amount of “health” foods in their stores now. I was surprised but I see my clients all shopping at Costco and saving a lot of money. (This is probably the best option for those of you with families since they sell in bulk)

Point is….Eating healthy is no longer expensive! In fact preparing your own meals at home SAVES you $$$.

NEXT, most common excuse is I’m too busy or too tired to cook my own meals.


If you plan ahead and prep as much of your meals on Sundays then you won’t struggle during the week. Its super easy to order carry out or pull up to the drive through when you tired from  a long day of work and simply don’t feel like going home and cooking.

BUT, what if the meals were already prepared all you had to do was heat them up?

Thats what Meal prep Sunday is about!

chopping vegetables

Here are few tips to a successful Meal Prep Sunday:

  1. Plan:

Create a meal plan to include Breakfast, Lunch and Dinner and 1-2 snacks. Doesn’t have to be 7 different meals in each category. You’ll be exhausted trying to cook all of that. Instead I choose 3 EASY recipes for each groups because you’ll have leftovers.(meals that take no more than 20-30minutes to prepare)

To save time and money I also choose recipes that both include foods that I already have and foods that share similar ingredients. So I might make a lasagna with ground turkey and a meatloaf with ground turkey on the same week so I can buy bulk. They also require me to dice onions so I save time not having to switch ingredients.

If I have a pantry full of beans than I’ll save money by making a bean dish since I already have the ingredients.

  1. Create Grocery list:

grocery list

Based on your recipes write up a list to take to the store with you or use it to order online. You save time by having groceries ordered. I usually order my groceries on Friday and have them delivered Sunday morning BUT you will have to pay a little more for the convenience. The choice is yours. I like it because it saves me time standing in line at the grocery store :-)

NOTE: Make sure you look at the serving sizes of your recipes so that you buy enough. If the serving size is for one but you have to make enough for your entire family than you may have to double or triple the ingredients.

  1. Prep


So the goal is to make as many of your meals as possible. Some meals that may not “heat” up well you can simple chop all the vegetables, prepare the seasoning combinations & rubs, so that when its time to prepare your meals all of the prep is done!


You can fully make all baked items and ALWAYS fully cook Mondays dinner so that you have no excuses at the beginning of the week.


You also want to pack your lunches so that its an easy grab first thing in the morning. If you make morning smoothies then you can make baggies with prechopped fruit, leafy greens and prtein powder. This way you’ll have a super easy breakfast just throw the ingredients in the blender with almond milk, coconut water or whatever you use. BOOM!
Getting into the habit of prepping your meals for the week is a guaranteed way to lose weight and boost you metabolism!. It’s my goal to help people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know you can do it just takes a little time and little motivation! I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

Get started with this simple Anti-Bloat, Fat Burning 7 Day Meal Plan & Home Exercise Program! Lose up to 10lbs+ lbs of stubbor fat in just 7 Days. Click here to register for just $15! Limited time offer!!!


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BONUS: This isn’t related to just meal prep. This is about starting your week off on the right foot! Choose 1 goal to focus on this week. JUST 1 small goal that will help you get closer to your weight loss goals. Whether its eat breakfast daily, swap 1 meal per day for a smoothie, exercise 10 minute when I first wake up, whatever your goal is focus on that ONE goal! This will prevent you from becoming overwhelmed, this will help this one action become a healthy habit and soon you won’t even have to think about it you’ll just DO IT!!!


Ok get to planning people! Make your Sunday count!

- Killa Candise

P.S  Here is the link again- 7 Day Photo Shoot Ready Shred

photo shoot ready

7 Tips to Eating Healthy On A Budget

healthy eating on a budget

2016 is right around the corner and many of us have big plans to change our diet and lose all of that residual holiday weight. Although these are awesome goals how realistic are they if we can’t afford the “healthy” food?


Or maybe we have enough saved up to start a new weight loss program but what happens when your car breaks down? or your kid needs braces? or your heater breaks? How will you afford this new diet then?


Is that what happened last year? You started strong but then your money got funny and you couldn’t continue your new program :-(


I hear it all the time!


If you have problems sticking to your diet because healthy food is simply too expensive than these tips are for YOU!


  1. Buy fruits in quantity

When they are in season, buy fruits in quantity and freeze any extras.  You can buy several pounds this way, and freeze extras to have them when the

fruit goes out of season.  Wash the fruit well,  remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags.


  1. Beans for Protein!


You should use beans a substitute for meat as often as possible. Beans are much less expensive than meat.  Try exploring Mexican Cuisine they use a lot of beans in their dishes. Make sure that you use whole grains as well.


The USDA recommends eating beans at least 4 times per week.  Don’t worry about getting bored because there are several different kinds of beans!


If you experience gas after eating beans you should try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot. 


  1. Shop Wholesale!


Thrive Market is a revolutionary online marketplace with a mission to make healthy living easy and affordable for everyone.

On Thrive Market you can shop the best-selling 4000 health and wellness products from the top 400 natural brands on the market in everyday sizes, always at 25-50% below traditional retail prices.


On Thrive Market, you can get everything you need from GMO-free food, snacks, vitamins, supplements, personal care products, cleaning supplies, beauty products, kitchen staples, pantry essentials, baby food and products and much, much more.


Think of it as Costco meets Whole Foods. Click here to join THRIVE 


  1. Fill up on foods that have a highcontent of water and fiber!

Beans, Whole Grains, Lentils, Fruit, and Frozen Veggies should always be in the pantry. Not only are they affordable but these versatile foods will keep you full so that you don’t have to go back for seconds. You will save big bucks by eating leftovers vs. making new dishes daily.


  1. Look for sales and plan meals accordingly.

sale items

If your local grocery store offers a savings card be sure to sign up, and check the weekly circular to see what’s on sale. Stock up on your favorite “go to” items and consider planning your meals around what’s on sale.


Ex. If Lean Turkey Meat is on sale than make Turkey Meat Loaf and Whole Grain Spaghetti w/ Turkey Meatballs that week. Two very different dishes so you won’t get bored but you kept it healthy and saved a penny ;-)


If you need help meal planning on a budget join visit here


  1. Keep an organized fridge and pantry.

label your leftovers2This is my New Years resolution for 2016 lol I’m guilty! I pack food up to be eaten later and somehow they end up in the back of the fridge, bottom of the drawer, or in plain site hiding in an aluminum foil ball and I can’t remember what even in there!


What is the purpose of saving leftovers if you never get to eat them?

Labeling your leftovers and creating a section in the fridge specifically for them will minimize food waste.


  1. Re-purpose leftovers.

If you don’t like eating the same meal over and over, consider re-purposing leftovers into an entirely new and delicious meal. Turn that meatloaf into a sandwich or your leftover salmon into a salad.


Hope this helps!


Killa Candise


P.S. Only a few hours left in our After Christmas Fitness Sale save up to 50% off our Meal Plans and Workouts for Busy Moms on a Budget and our 30 Day “Eat Clean” Challenge. Click here for details

10 Ways to Sneak in a Workout!

sneaking in exercise 2

Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you’re like most women, you don’t always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.


You can still exercise–you just need to sneak in the equivalent in resourceful ways. The idea is to keep moving! I remember when I was a kid my mom used to tell me to go sit down, she called me jittery because I was always standing instead of sitting, dancing while I cooked, walking around the house when I was on the phone and guess what? Now I’m 31 and I do the SAME things!


When I’m on the phone I’m not sitting behind a computer I’m walking all through the house burning calories. When I do my meal prep on Sunday mornings I have my music blasting, I’m chopping, singing, dancing and BURNING CALORIES!


When I get to the gym I don’t look for the closest parking spot. I park in the last lot and walk all the way to the gym just to burn extra calories!


So you get the idea. KEEP MOVING! Those little, itty-bitty things add up.


Every Stolen Moment Adds Up


In case you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.


In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers’ aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.


In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. “It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they’re wasting their time,” says Gaesser.


Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. “Skipping exercise altogether is ‘de-motivational’–you feel depressed and guilty,” Taylor says. “If you skip it, you tend to figure, ‘What’s the use? I can’t keep up with it anyway.’ Yet as long as you make some effort each day, that motivates you onward. Success breeds success.”


Here’s a roundup of practical ways to work exercise into your day even when you “don’t have time to exercise.” (You don’t have to do them all in 1 day; select what works for you.)

 sneaking in exercise


10 Min. Workouts


3 10 minute routines are perfect for busy days! This is also one of my most successful workout schedules for my busy moms programs. Its easy to stick to and very effective. Check it out here


  1. First thing in the morning on an empty stomach jump rope for 10 minutes. You will burn more fat since you haven’t eaten and don’t have any carbs to burn and you will feel motivated & energized for your day. AM workouts are the easiest to stick to!


  1. 10 minutes midday (it can be the kids naptime, lunchtime at work, while you wait for the kids at practice, after hubby gets home and its his turn lol whatever!)


This is where you’ll do a 10 minute strength routine. Pick 5 exercise

1 cardio- (jump jacks, knee ups, burpees), 1 upper body (push ups, dips, pull ups), 1 lower body (squats, lunges, deadlifts), Another Cardio to keep your heart rate up and end with 1 core (planks, bicycle crunches, romain chair). Repeat this 2x with little to no breaks.


You just did a full body workout in 10 minutes!


  1. Last but not least, end your day with a 10 minutes of deep relaxing stretches. Your body will thank you!


MILF- poster


Get your Anywhere workouts at www.MILF-Fitness.net


Around the House


  1. When you go outside to walk the dog slowly but surely add 1-2 blocks, go a little further everyday.


  1. If you’re housebound caring for a sick child or grandchild, hop on an exercise bike or treadmill while your ailing loved one naps.


  1. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to work your arms and shoulders, You can also perform dips on the chair when you put your food in to bake or squats between stirs.


  1. After dinner, go outside and play tag or shoot baskets with your kids and their friends. Even going for a walk will help burn the calories from the meal and it will improve your digestion.


While Waiting


  1. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.


  1. While your son or daughter plays a soccer game walk around the field or better yet hit the bleachers! You’ll tone your thighs, glutes, and get your heart rate up.


  1. Turn a trip to the playground with your child into a mini-workout for you. Throw a ball back and forth, squat when you roll the ball to them, you can do dips on the stairs, pull ups on the monkey bars, the possibilities are endless!


Finding 30-60 minute increments can be tough but as long as you do SOMETHING everyday you will see progress!


I specialize in creating workouts for busy moms so if you need help creating an EFFECTIVE short burst fitness program check out www.MILF-Fitness.net

Foodie Friday: Low Carb Holiday Recipes

The holiday season is upon us!!! 


If you’re like me and follow a low carb diet throughout the year, the holidays can really be rough! Between the cookies, pies, cakes and my favorite sides such as mashed potatoes, potato salad, pasta, stuffing, etc. it can be really hard not to indulge.


So over the years I’ve learned to “hack” my favorite recipes converting them from high carb to an equally delicious low carb holiday recipe. 

First up, is the …..

Mock Mashed Potatoes

mocked mash potatoes



1 large head cauliflower, cored, and cut into florets (do not use frozen, as it will come out too watery)

1 tablespoon cream cheese, at room temperature

1/4 cup freshly shaved Parmesan cheese

1/2 tsp minced garlic

1/4 tsp low sodium vegetable stock powder

Dash salt

Generous dash ground black pepper

chives and butter or sour cream for garnish (optional)



1-Fill a large saucepan or soup pot about 1/2 full of water.


2-Over a high flame, bring the water to a full rolling boil.


3-Add the cauliflower and cook for 5 to 7 minutes or until very tender.


4-Drain well in a colander.


5-Place on a baking sheet lined with paper towels to help remove excess moisture, or run through a salad spinner if you have one.  Do not burn yourself, but try not to let the cauliflower get too cold either.


6-Place the warm cauliflower in your blender or food processor.


7-Add all of the remaining ingredients except your garnish.


8-Put the cover on and pulse repeatedly until all the ingredients are blended well and have the consistency of mashed potatoes.  Don’t over blend; leave some lumps, or the “potatoes” will start to get too runny.


9-Scrape out into a serving bowl. Garnish with a sprinkle of chives and pats of butter or some sour cream on the side.


Serving Suggestion

If you want to make this at least 30 minutes ahead, grease a casserole dish, place the ‘mash’ into it, and place in a 325F oven to dry out the mock mashed potatoes a bit and make them crispy on top. Then serve hot with your choice of garnish as desired.


Make and Freeze

This recipe will freeze well. Use as part of your own homemade low carb TV dinners. Re-heat for 1 to 2 minutes in the microwave, let stand, stir and enjoy.


Net carbs for whole dish=21


 If you like that low carb holiday recipe get many more when join our FREE 6 Week Holiday Hottie Challenge! You’ll also receive free workouts, meal plans and tips to get you through holiday outings, parties, and stress!!!

holiday hottie challenge2



10 Reasons You Should Be Eating Chocolate for Weight Loss


Healthy Chocolate is no longer an oxymoron folks! Several studies over the last few years have revealed that chocolate has several health benefits such as decreasing the risk of cardiovascular disease, fighting depression, improves insulin sensitivity and other diabetic symptoms, relieves inflammation, increases energy, improves breathing and even decreases your appetite.

Even with all of those benefits many of us steer clear of chocolate when we’re on a diet! We have been programmed to think of chocolate as a guilty indulgence. When I talk to my clients about the weight control benefits of chocolate, the first thing I often hear is, “Are you crazy? You CAN’T lose weight with chocolate!”

Before I did all my research on chocolate I might have agreed with them. With the right type of chocolate – unprocessed, dark cocoa – anyone can definitely can lose weight, keep it off and even improve other areas of their health.


Here are the Top 10 Reasons You Should Eat Chocolate:

chocolate weight loss

1. Dark Chocolate is loaded with key neurotransmitters like tryptophan, serotonin and dopamine. Often, eating is an emotional experience associated with depression or boredom. Unfortunately the more you eat, the more depressed you become. These nutrient chemicals in cocoa can lower the risk of depression, as well as suppress one’s appetite and block the pathway that leads to food cravings. Additionally, phenylethylamine (PEA) improves mood, which in turn decreases food cravings. Food addiction is like drug addiction; consequently, cocoa can minimize food cravings and addictions by delivering the right chemicals.

2. Fiber in cocoa is linked to decreased weight. Fiber helps block some fat absorption as well as a feeling of fullness.

3. Cocoa’s flavonoid content can relieve inflammation. Chronic inflammation is associated with low leptin levels, which increases appetite. In addition, cortisol levels increase with elevated inflammatory chemicals that start to break down muscles, deposit fat in cells and fuel the appetite.

4. Cocoa also contains anandamide, often called the “bliss chemical,” because of its involvement in the generation of motivation and pleasure. Like PEA, it greatly influences mood.

5. Cocoa’s various vitamins and minerals provide essential nutrients that boost energy levels and aid in recovery from exercise.

6. Research shows that dark chocolate and cocoa-based foods help stabilize blood sugar levels. They also increase insulin sensitivity and proper glucose metabolism, meaning if the sugar in your blood is being utilized properly, it doesn’t convert into fat.

7. Numerous studies show that dark chocolate can improve heart health. A recent Dutch study found that elderly men who regularly consumed chocolate had less cardiovascular-related and overall deaths than their non-chocolate counterparts.

8. Though it may seem a contradiction, consumption of dark chocolate can decrease your desire to eat more sweets, which in turn lowers your overall appetite. An added benefit is that energy and blood sugar levels are improved with less snacking and fewer sweets.

9. Some researchers suggest that bacteria in your stomach may play a role in obesity. For centuries, cocoa has been used as an antibacterial agent.

10. Chocolate is a histamine blocker, helping decrease stomach acid and possibly improving digestion.


Not All Chocolate is Healthy

It’s important to note that, when it comes to conferring weight loss benefits, dark chocolate reigns supreme. To benefit from antioxidant properties and cocoa’s polyphenols, stick with products that are 60 percent cocoa and avoid alkalinization or Dutch process chocolate.

chocolate fruit

Since unprocessed dark chocolate is not as sweet as the sugar loaded milk chocolate most Americans are use to I like adding dark chocolate & cacao nibs to my smoothies, dipping my fruit in chocolate, eating chocolate & nut bars, chocolate chip cookies with cacao nibs, even chocolate zucchini cakes are DELICIOUS & NUTRITIOUS , etc.

I’ve added tons of delicious chocolate recipes to my new 21 Day Flat Belly Detox Challenge. Check it out here