Top Carbs for weight loss

Sweet Potatoes (full of fiber and water)

Quinoa or Brown Rice (eat Al Dente - little chewy  - for more fiber and blood sugar control)

Spaghetti Squash  (very filling 42 calories /cup vs 221 for most pastas) 

Watermelon  (92 % water and low calories)  

YUM!!!!

Thanks Women's Health for the update!
Best Carbs

10 things that prevent weight loss

Thank you to Jari Love for this list

1. You chose the wrong weight loss plan
2. You’re not sleeping  (ideal 8 hours)
3. Not eating enough (veggies and fruits & calories)
4. Spread it out 
5. Skipping breakfast 
6. Cardio only (Lift some weights)
7. You’re not being patient 
8. You are stressed (look out cortisol)
9. You behave like a yo-yo (practice consistency)
10. Eating out or emotionally  

These ten behaviors are common “saboteurs”  that prevent weight loss, but now that you know them, you can make yourself more aware, make some changes, and lose that weight.

Check out this link for the full article
10 weight loss saboteurs

Be mindful of how you eat!!!

Yikes this list hits close to home.....I think I need to be more mindful of all of these.....

1.  Shift out of autopilot eating and start tracking. (I am using My Fitness Pal app)
2.  Make the healthy choice the easy choice. (easy access for the good foods, limited access for the not so good foods)
3. Buy smaller plates. (yup size does matter)
4. Eat when you are eating. (don't be a distracted eater, eat and do nothing else)
5. Take 5 (breaths, that is)! (Just breath before you start eating)
6. Commit to slowing down. (aim for 20 - 30 mins to eat...not 5 mins)
7. Savour each bite. (tune in all your senses)
8. Mindfully check in. (try to stop eating before you feel full)
9. Adopt an attitude of gratitude. (be thankful)

Thank you Health Advisor at the Globe and Mail Check out the whole article

 mindful eating

Don't Drink your calories this summer

So easy not to count the calories you drink!

Don't have a good work out and then drink away the results in hidden calories

Women's Health high lights some top calories counters  - and we are not talking the obvious ones like a frappacino!    drinking calories

1. Grape Juice
   15.2-ounce bottles= 270 calories. (16-ounce bottle of cola = 200 calories.)
2. Chocolate Milk
   Eight ounces = 254 calories (great post recovery drink if you portion control)
3. Orange Juice  15.2-ounce serving= 258 calories.
4. Dessert Wine
   3.5-ounce serving size= 320 calories.
5. Cranberry Juice
   15.2-ounce bottle = 260 calories. 

Try adding a splash of you favourite juice to club soda to get the flavour but not the Calories.

Try the skinny small versions of your favourite Frap for a treat once in awhile not as a daily staple.

All calories count - even liquids ones so choose wisely.

Stay cool this summer!!!

The Awesome Foam Roller

8 things not to do with a foam roller

See Women's Health for the full article - Foam Roller
Don't be too Aggressive
Don't hold your breath
Don't roll too quickly
Don't roll over bony joints
Don't roll on the lumbar spine
Don't roll for too long (30-60 seconds)
Don't think of it as a massager
Check out this link for a great work out from Women's HeathFoam roller work out

Great roll out on muscles Foam Roller Exercises

Summer Body Weight Bootcamp you can take with you any where

Okay here is the portable, customized body weight work out you can take with you this summer

Mix and match what options you like

One cardio/ One Strength/ One Abdominal - repeat for with 3 different exercises etc.

Level 1       20 seconds maximum effort/ 10 second rest
Level 2       30 seconds maximum effort/ 15 second rest
Level 3       45 seconds maximum effort/ 15 second rest

You can make a 10 minute circuit that you add to a walk or repeat your circuit two or three times depending on your time available to work out.

Cardio exercises

Skipping
Burpees
Charlston
Speed Skaters
Jump over a line
Stairs
Tuck Jumps
Jumping Jacks
Jogging with high knees
Mt Climber

Strength Exercises

Push ups
Prisoner reverse lunges (hands behind head)
Goal post arm squats
Curtsey Lunges (Cross leg behind)
Tricep dips (on a bench)
Forward Walking Lunges
Wall Sit

Core

Plank
Side Plank
Dead Bug Push
Full sit up with entire foot on ground
Dead Bug Push
Cross over with both shoulders coming off the floor