1. Cardio, cardio and more cardio. If you have excess belly fat, you need to do cardio to burn away the fat. You may already have abs of steel, but a layer of fat may cover them.

2. Strength train. The more muscle mass you have, the more you will burn fat calories – even at rest. Building muscles increases your metabolism. The more muscles you have, the more calories your body will naturally burn off each day on its own. As well, strength training will tighten the muscles and improve the appearance of fatty areas.

3. Eat right and slowly reduce your calorie intake. Eat meals containing choices from all four food groups. Avoid saturated fats and bad carbohydrates. Start a food journal to document what your daily calorie intake is. Once you know the approximate number of calories you consume per day, cut 100 calories from your daily diet – as easy as eliminating one Starbucks Caramel Frappuccino or the butter on your toast.

The good news is that while it’s impossible to lose weight from only one part of the body, people who lose overall body weight tend to lose belly fat first. And, if you lose fat, crunches and other ab exercises will start to display those abs of steel.

In the produce section, choose a variety of colourful vegetables and fruits. There are many healthy options in the frozen aisle too. Try to limit your juice and canned varieties as these are lower in fibre and often higher in sugar and sodium.
Aim for at least 3-5 different colours amongst your fruit and vegetable choices. This will provide a greater nutrient variety.
In the refrigerated section, look for lower-fat products, such as skim or 1% milk, soy milk, and low-fat or fat free yogurt.

At the butcher counter, choose cuts of fresh, lean, unseasoned meats and poultry instead of deli meat due to the sodium and nitrates. If buying frozen meat, read the nutrient facts and/or ingredients to ensure there is just one ingredient in the food you are purchasing. Often there are hidden sources of sodium in frozen products, which can drive up the price by inflating the weight.
At the seafood counter, look for fish rich in omega-3 fatty acids, such as salmon and trout, as well as shellfish, such as shrimp and crab.

For lower mercury fish, wild Pacific salmon and wild trout is your best choice. If you frequently eat shrimp, it is important to know that it is a higher source of cholesterol and is often a high sodium food choice. Again – look at the % D.V. on the nutrition facts to know for sure.

When shopping for grains, choose unprocessed, whole grains, such as brown rice, bulgur, quinoa and barley. Look for what I call “Single Ingredient Foods” most often. When buying bread and cereal, choose whole grain and higher-fibre varieties. Manufacturers are getting sneaky, so be sure your product is 100% whole grain and not just “made with whole grains” or “multigrain.” These are fancy marketing words that can sometimes be misleading. Also take the time to look at the sugar and sodium in grain products, as they can often be unnecessarily high.

In the inner aisles, look for lentils and legumes such as black beans and chickpeas. Beans and lentils are best in their dried form, as they do not have added sodium. They also are better tolerated from a digestive perspective with many individuals, as they seem to have a lower oligosaccharide content after being cooked.

Finally, look for raw or dry-roasted nuts and seeds such as walnuts, almonds, pumpkin and sunflower seeds (2). These are healthy fats with tons of micronutrients and trace elements. It is easy to over eat these healthy foods from a calorie perspective, so it is important to know what their calorie value is and count it out before you pop them in your mouth! For calorie value information and other great links, check out our resource page, or click here to go to Dietitians of Canada’s EatWise . Find nutrient-rich choices in every aisle with this cool virtual grocery store tour

Here are some tips on how to eat healthy at restaurants:
When you know you are going to be dining out, eat a smaller lunch. But, don’t skip a meal as that may make you overindulge at dinner.
Avoid ‘all you can eat’ buffets.

Avoid adding more salt to your meal.

If you enjoy an ethnic meal, Greek, Japanese, and Indian restaurants are easier on your waistline. Chinese, Italian or Mexican has a much higher fat and calorie count.

Instead of a baked potato or rice, ask for more vegetables or side salad. Avoid those bad carbohydrates – especially at dinner.

Say ‘no’ to the dinner bread/buns. These are bad carbohydrates and won’t give you the same pleasure that a delicious, healthy appetizer would.

Belgian Waffles

Say no to dessert! Instead, enjoy an after dinner Americano or skim Latte.

Select foods prepared with healthier cooking techniques, such as steaming, grilling, broiling, baking, roasting, poaching or stir-frying.

Order fruit and steamed vegetables without butter or sauce.

Limit condiments that are high in salt, such as mustard, ketchup, pickles and sauces.

Look for icons on the menus to identify low-fat items.

Avoid hidden calories – such as food described as sautéed, breaded, cheesy, creamy, crispy, or deep fried.

One Cannot Think Well, Love Well, Sleep Well, If One Has Not Dined Well. – Virginia Woolf

Photo by Brittany Allison

For example, I’ve been in two car accidents in my life; once when I was still a practicing professional wrestler and later as a student of a Buddhist Monk. The first one, I was angry, and I was attached to my vehicle. It was the most important thing in the world to me. My money, my body, me, me, me. Completely Egocentric. Self-absorbed. At the time I didn’t care about the other person or their vehicle. I was fuming and ready to fly off the handle on them. Fortunately I did the politically correct thing and didn’t. But I was really out-of-sorts for days about this. “My car! How dare they!” I thought. The second time I was in a car accident, I realized I wasn’t hurt. I was understanding and compassionate because I realized that this was only an accident and it wasn’t intentional. I knew that my car would be fixed in a few days; I wondered if the people were okay. I wasn’t even close to freaking out! I was aware of my state.

Suffering is the result of a reaction to our story. That’s all it is. Once we can defeat our Inner Enemies – Anger, Attachment and Aversion, we will stop suffering. The ‘Antihistamines’ or remedies to these inner problems are Compassion, Non-Attachment & Acceptance. This is easier said than done though, right? More on the remedy soon.

About the author: Rick Titan was born and raised in Vancouver B.C. and moved to Calgary in 1989 to pursue a career as a professional wrestler with Stampede Wrestling and the Harts. A former world heavyweight and tag-team champion, he wrestled for 10 years internationally in places such as Japan, Austria, Germany, Mexico, Puerto Rico, all over Canada and the U.S. where he worked for the World Wrestling Federation (now WWE).

After a rough & tumble sports entertainment career Rick chose to train his mind as hard as he trained his body. He has studied various philosophies over the last 13 years and found answers to better his own life as well as to coach others. He is a meditation teacher and works extensively in the personal development arena.

Our west coast inspired (and Dale inspired) home, perched along Patricia Bay beach in North Saanich just outside of Victoria. is the perfect place to watch an eagle soar, a blue heron glide, and amazing sunsets. We often enjoy watching folks horseback riding along the beach as the sun glistens off the water and pinch ourselves that we live here. But what makes this house so suited for us is the unique design — that not only allows for a view from every room, but is open and multi-functional. Our kitchen opens up to our dining and living room — and can be converted into a table for 30, a dance floor, or living room concert hall. And yes, all these things occur regularly.

One of our favourite places to sit and enjoy a cold glass of wine on a warm summer evening is the upper deck where we wave to the many friends who drive or bike by. And sometimes they stop in spontaneously and join us. Our designer, Cydney Hellier Gray, is often one of those guests and we always thank her for listening to us and designing a home that feels more like a dear friend then it does a house.

As our daughter prepares to go away to university in the fall, we are not only cherishing time with her, but the time we have with all her many friends that drop in and join us for dinner, or marshmallow roasts in our outdoor fire pit. Our 9 year old son is also holding on to every moment with his sister. Whether they are having a water fight on the deck, or looking for shooting stars from the roof — this home has become a place for them and us to create so many amazing memories.

There is just something about the design of this house — it inspires us to live better and give more. Thanks Dale and Cydney — for helping create a better house than we would have ever dreamed up ourselves!

Curb Appeal
The hard truth is that first impressions matter, especially in real estate. If your home exterior is frumpy, dated or uninviting, potential homebuyers are less inclined to want to see the interior. Freshen the face of your home with the following:

Get a new front door. The top-ranking home improvement might surprise you. According to Remodeling Magazine’s 2014 “Cost vs. Value” report, a new steel front door adds 96.6 percent of the amount you spent to the value to your home. Replace your current door with a more modern style—or at the least, paint it a fresh, bright color.
Flip your yard. Add pops of colorful flowers or a new stone walkway. Fresh sod can make a substantial difference, and it’s also a fairly easy weekend project. Keep your landscaping choices simple and low-maintenance.
Replace the siding. According to the National Association of Realtors (NAR), new fiber-cement siding will add 79.3 percent of the cost to your home’s resale value.

Get New Windows
The age and quality of a home’s windows are a big selling point, because no one wants to deal with the stress of rickety old ones. Buyers are looking for homes equipped with energy-efficient windows that reduce drafts and their energy bills. Furthermore, these types of windows appeal to eco-minded homebuyers. Replacing your windows with insulated vinyl windows will add almost 80 percent of the cost to your home’s value.

Finish Your Attic or Basement
Finishing the space in your attic or basement is a big perk for homebuyers with children, who need the added storage and room for entertaining. Attics are great for additional bedrooms or a secluded office. Basements, because they generally lack much natural light, are perfect spaces to put a game or bonus room. You’ll recoup about 70 percent of this project’s cost when it comes time to sell, NAR found.

Mini Kitchen Renovation
Kitchens are another huge selling point, so give yours a little TLC. While kitchen renovations are encouraged and will generally increase the value of your home, don’t go overboard. Make the necessary upgrades with a practical budget in mind. It can be as simple as painting the cabinets and replacing the hardware. Or, upgrade your current appliances with new state-of-the-art ones. Install a tile backsplash or swap out your countertops to give your kitchen a brand-new feel.

tinkerbell

For example, when you book a 4-night stay most nights June 12 through August 8, 2016, at select Disney Value or Moderate Resort hotels this summer it’s like getting a night FREE!

As a fun bonus, when you create a package by adding a minimum 2-Day Magic Your Way ticket, each member of your group will receive a special “Awaken Summer” MagicBand.
Check availability for other great savings for stays most nights May 30 through June 11, 2016 and August 9 through August 25, 2016.

Ingredients:

1 15-oz can organic no-salt added chickpeas, drained and rinsed
1 clove garlic
2 Tbsp tahini (sesame seed paste)
juice of 1 lemon
1/2 tsp ground cumin
1/8 tsp cayenne pepper
1/2 tsp sea salt
1/8 tsp freshly ground black pepper
3 Tbsp extra virgin olive oil

Instructions:

Put all ingredients into a blender and blend until smooth.  If mixture is a too thick or chunky, add a little bit of water or olive oil until you reach your desired consistency.

For On The Side:

RW Garcia has made its chips with wholesome, simple ingredients including stone-ground, verified non-GMO corn. All the company’s chips are certified gluten free and contain no trans fats, additives or preservatives. Your kids will love them!