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

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.

Nicole Courchaine is the founder and designer of Heiress Swimwear. She is also the model for her brand.

Nicole worked at a restoration company for six years and last February, she quit to pursue her swimwear line full-time.

Nicole’s main goal was to create sexy, designer swimwear women lusted for but making it very affordable at the same time. Women love designer items, and that goes without question, but now women can enjoy a designer item without the designer price tag to go along with it.

Nicole designs ultra sexy, brazilian cut, scrunch butt bikinis made in Vancouver, British Columbia Canada. The fabrics used are very high quality, luxurious fabrics and she will not produce anything less than that.

These brown and aqua coloured leather heels were purchased in Athens, Greece, while on my honeymoon. I rarely get to wear them, as they are extra naughty looking, but my husband sure loves them!

My white and beige Nine West sandals fit with so many of my casual spring and summer dresses and short sets. I love these shoes, as they look classy and complete all of my outfits so I look elegant on every occasion. They’re also a short heel which is perfect for me since I am 5 foot 9 inches.

Chavala’s 3:

You cannot go wrong with a sexy heel. I love this BCBG one. It is a mix of classic elegance (the strappy velvet with gold piping) and rock and roll vibe (snake print). I wear them with a simple black cocktail dress to add a little edge or for a fun night out against a vibrant hue of purple. When I wear them I feel strong, sexy and a whole lot of naughty.

A great bootie for summer or fall adds a different vibe to any look. I love these brown suede ones. Isabel Marant is the go to designer but pricey. A more affordable version can be found at Aldo and Town Shoes. I wear these with black tight leather leggings to get a boho vibe or with a fun summer dress. I feel carefree and cool.

A wedge is a great go to staple in my wardrobe. Wedges go with everything and they always make me feel fun and flirty. There are so many options out there that range from pricey Louboutin to great affordable versions by the likes of Chinese Laundry or Michael Kors. I wear these ones with everything from jeans, dresses and shorts.

I don’t know where I picked up some of the stereotypes of doctor’s wives I have, but I know where I didn’t get them.

I grew up in a small rural community. We lived on the same street as two doctors, and one was an Emergency Room doctor and the other was an anesthesiologist. My parents did not work in medicine. My parents didn’t go to college. Our families couldn’t be more different, and yet we weren’t.

I remember when I found out that my friends’ fathers were doctors, and how I thought they must be lying. In what world does my family live on the same street with doctors? They didn’t have big fancy houses. They didn’t drive new cars. Their mother’s weren’t super models. They wore the same clothes I did. They were just like me.

When we first moved to this community, the anesthesiologist family was living in a trailer on the land where they would later build their home. After it was built, I remember visiting their home and being a little disappointed that it wasn’t over the top amazing. It was nice, really nice. But it wasn’t the kind of place where I thought doctors lived.

I can recall two times that I was aware we had real doctors on our street. The first was when my dad nearly cut off his thumb on a band saw, and the ER doc was at home to put it back together. He was stitched up on their dining room table. I remember my mother telling me she felt horrified that they were doing this on their dining room table. They didn’t mind at all.

The other time was when the anesthesiologist was present for my dad’s back surgery. Other than that, they – and their families – were just like mine. They worked hard in their fields and ranches. My dad worked hard. Their children went to school with me, we were friends. We went to church together.

There was nothing special about them, and yet there was. They were amazing families, kind and generous. They were the first to show up with a loaf of bread, dinner when someone was sick, or offer their suburban to drive kids to camp. They were the ones who were letting the rest of us hang out at their house, and always had chocolates or cookies ready to be devoured. They were probably some of the best people I have ever known. What they were had nothing to do with their professional status. It is who they were. They were good people.

I talk with my husband often about what our future will look like. It is exciting and terrifying. I almost feel like if we don’t have a big house, and don’t drive nice new cars people will be disappointed. I know I have some crazy things in my head. This kind of thinking is what gets people in trouble. Trying to create the picture that people expect to see. Instead of keeping up with the Jones’s it is BEING the Jones’s.

We are going to disappoint a lot of people if they are expecting something amazing from us, especially in the beginning.

I hope our future looks a lot like those I have actually known, and not like the people I have dreamed up from the most unreliable of sources. When people refer to us I want the “who we are” to come before the “what we have” and “what he does”.

I have no idea how to do that. These are the big questions floating around my head at the moment.

About The author: I talk about my husband (he knows what I do), and I talk about my family and his (they don’t), and I spill secrets (mostly mine) as they relate to our life during residency, fellowship, and what I hope to be a very happily ever after. This is the honest, sugar-free version of our life.

Why another blog about the lives of residents wives? I need a place to vent, blow off some steam, manage my insanity, and help get me through these last years. For the past 5 years I’ve been telling myself if I could just make it to the 6th and final year I would survive. The finish line has just been moved, and we’re doing a fellowship.