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

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!!!


—-> 7 Day Photo Shoot Ready Shred!


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

Foods that Help With Depression And Improve Mood


Depression can be offset or even eliminated when your diet consists of nutritional and healthy foods. Indeed, certain foods are not just good for you physically; they also enhance your mental and emotional states as well.


There are many causes of depression and of course, if you feel that depression is a problem you should consult a licensed medical professional to get proper medical advice.

One of the, if not the most important considerations when planning a healthy lifestyle is diet; if you think about it, food is fuel for our body, and its livelihood, substance and wellbeing greatly depends on what we eat. Our physical state is highly affected by diet, so it makes sense that our brains and emotional state will be as well.


The More Colorful The Plate – The Better the Mood


Remember – “The More Colorful the Plate, the Lower the Weight.” That statement and nutritional adage refers to getting rid of the burden of depression too. While an unhealthy diet consisting of processed foods or sugar puts on weight, it apparently extends to how one feels or their emotional health.


You Are What You Eat


Evidently, you are what you eat and the more healthy the diet, the lower the incidences of mood swings or depressive episodes. Studies and research indicates that diets that are not packed with certain vitamins or minerals not only accelerate the aging process but also cause shortages in mood-enhancing chemicals, such as serotonin.


The Key to Alleviating Stress and Elevating One’s Mood


Serotonin is a neurotransmitter as well as a mood stabilizer. Therefore, it plays an important role in alleviating stress, anxiety, and depression. The following foods can increase the amount of serotonin that is produced in the bloodstream and enhance one’s overall outlook and mood.


  • Fruits. One of the less-known types of serotonin-producing foods, fruits such as pineapple, sour cherries, plums and bananas are all good foods to eat to improve one’s mood. In addition, cherries contain melatonin, which is a natural sleep aid.


  • Protein. Eating turkey, which contains tryptophan, increases the manufacture of serotonin in the brain. In turn, the food promotes feelings that are more positive. Other proteins that aid in serotonin production include seafood, eggs, whey protein, and beef. Try to select animal products that have not been raised with hormones, and choose grass fed or pasture raised products.


Another serotonin-boosting protein food is nuts. Nuts boost the manufacture of selenium, which is found to be lacking in patients suffering from depression. Lean meats and legumes contain selenium too. Because sugar-rich snacks can inhibit the production of serotonin, it is better to replace sugary or processed snacks with more natural foods, and whole foods, such as nuts or fruits and lean protein.


  • Carbohydrates. Most carbs in the diet will boost the level of serotonin and reduce the incidence of depression including starches such as pasta, whole grain bread, and white potatoes. No wonder we love bread so much!


***Although they are good for depression don’t overdo it! I limit myself to one – two starches per day. If I have cereal for breakfast and rice with my lunch then I won’t eat any starch for dinner.


  • Dairy. Dairy products make people feel happier too. Try such dairy foods as cheese and milk, each of which contain mood-boosting chemicals or produce an increase in serotonin.


Nutrients That Ward Off Depression


Beta Carotene


Beta-carotene is also helpful in relieving depression. Some of the foods in this group include cantaloupe, carrots, broccoli, and apricots.


Vitamin C


Vitamin C-rich foods are helpful in fighting depression too. These foods are made up of citrus fruits, such as limes, oranges, and grapefruit.


Vitamin E


Vitamin E not only plays a role in immune system functioning but contributes to nerve health as well – ameliorating any episodes of depression. Nuts, seeds, and wheat germ are all foods that contain vitamin E.


Change the Way You Eat and Increase Your Level of Activity


When it comes to alleviating depression in the diet, a healthy mix of complex carbohydrates combined with fruits and vegetables can help alleviate mood swings and depression in general.


Make sure that any processed snacks, such as chips or packaged cookies, are removed from your shelves and concentrate on eating fresh produce and fish.


Once you start eating healthier, you will have more energy and be in a better mood to exercise more, which can further elevate mood and stave off depression.


In fact, when you take part in an exercise activity, such as walking, jogging, or running, your body produces more of the mood-enhancing hormones called endorphins. Therefore, after a while, your mood will improve just by eating healthier and exercising more.


Research shows that people who follow this kind of approach do not need to take mood-enhancing drugs or anti-depressants if they make healthy eating and regular exercise a routine practice.


“GO TO” FOOD OF THE WEEK: Portabello Mushrooms

Hey TW Family!

I’m going to be doing a series over the next couple of weeks for Foodie Fridays. Where I talk about my favorite “go to” foods that I like to keep in stock at my house.

First up is the “Portabello Mushroom”.

This protein packed mushroom is great to keep in your house simply because of its versatility and nutritional value!

These mushroom are low in calories but full of energy boosting B Vitamins, fiber, and potassium.

Because of its dense meaty texture it is often used as a substitute for meat especially in the vegetarian community. I’m sure you’ve seen it chopped up and added to meat sauces or even grilled and used as a hamburger.

But have you seen it used as a “carb substitute”???

In my book the Fit & Flavorful Kitchen Makeover I use it in a few of my recipes. Its excellent substitution for carbs in your meals.

 Portabello Mushroom Pizza Crust

portabello mushroom burger 2Cut the stem and gills out of the mushroom cap. Place tops on a baking sheet, spritz with olive oil and sprinkle salt and pepper.

Bake for 10 minutes on 350 to soften.

Fill with pizza sauce, pepperoni, sausage, or whatever other toppings you love and sprinkle with Mozzarella cheese. Bake until cheese is melted and toppings cook through.

Carbs Saved: 20 Grams per slice




Portabello Mushroom Hamburger Buns

One portobello mushroom has about 30 calories and no fat which is MUCH healthier than the average hamburger bun with 120 calories and about 2 grams of fat.

portabello mushroom burger

Preheat the oven to 450 degrees Fahrenheit.

Remove the stems and wipe the portobello mushroom caps with paper towels.

Rub the mushroom caps with olive oil on all sides. Season with salt and pepper to taste.

Arrange the mushroom caps with the inside up in one layer on a baking sheet.

Roast them in the oven for 10 to 12 minutes until they are lightly browned.

SIMPLE, HEALTHY, FILLING & DELICOUS!!! So when you go grocery shopping this weekend make sure you pick u some portabello mushrooms!!!

Also, be sure to order your FREE Copy of the “Fit & Flavorful” Kitchen Makeover! 100% free all you pay is shipping!

Click here to get your copy TODAY while supplies last!

-Killa Candise

RECIPE OF THE WEEK: Turkey Bacon Wrapped Asian Chicken Wings

Recipe of the Week #1- Bacon Wrapped Chicken Drumsticks

Yes, you can have bacon. “Everything is better with bacon on it” at least thats what I hear a lot on the food network lol I’m personally not a fan. If you’re like me and don’t want bacon, (banish the thought) a little tip is that it tastes good without too the sauce is that good.




16 chicken wing drumettes, raw

1 tablespoon hoisin sauce

1 teaspoon Asian 5 spice powder

1 tablespoon tamari

2 tablespoons coconut sugar

1 teaspoon sesame oil

1/2 teaspoon red pepper flakes

1 tablespoon coconut oil

8 ounces turkey bacon




Combine everything except the drumettes and turkey bacon in a large bowl mixing to combine. Add the drumettes, tossing to coat. Cover and marinade for at least one hour. After the chicken has marinated, cut the bacon strips in half, wrap one piece around each drumette, securing with a tooth pick. Put back in the marinade tossing to coat, marinade overnight.


Place chicken wings about 1 inch apart on a baking sheet covered with parchment paper to prevent sticking. Bake chicken in a 400 degree Fahrenheit oven for 45 minutes, turning half way. Serve wings hot.


Tip: Make extra sauce with the mixture above, cooking on the stove until it starts to bubble and thicken. Serve with wings on the side for dipping.

Find this recipe and more like it in my new book The Fit & Flavorful Kitchen Makeover at www.Fit-and-Flavorful.com