The term 'smart' carbs has become popular over the years, and really refers to complex carbohydrates.  

Foods that are made up of carbohydrates come in many different forms.  When we ingest carbohydrates, the food is broken down into smaller units as it is digested. The carbohydrates are broken down into glucose (aka blood sugar).  The glucose gets pulled first into the blood stream to circulate through the body for energy where it is needed, to the muscles and organs, and any excess that is not needed is stored either in muscle cells for use later, or into the liver for storage (majority is stored here).  If these stores are already full, they can't hold anymore, so the excess glucose is converted by insulin into fat and stored in fat cells. 

To learn more about the negative effects of high blood sugar, and how it creates the yoyo cycles of mood, hunger and cravings, plus increased weight gain, check out the post on insulin resistance.

Here's some...

Pilates is like meditation for me, it clears my mind, allows me to focus internally and only think about the present moment, my movement, and what I'm feeling.  It is the fastest way I have discovered to release tension and stress from my body and mind, and I usually can resolve some of my problems by taking a much needed break! 

If you like this introductory session and are curious about more, check out my bundle of 25 sessions.  

Enjoy this 30 minute session, and have an active and mindful day! 

There's more FREE classes and if you register now you'll be ready for my next 5 day challenge!

Mindy Gulas, R.Kin, Exercise Physiologist

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6 TIPS to STAY ON TASK!

1. Clarify why each job, task, or action is important

• Understanding what value the task brings can shift things into perspective, and help you stay focused.
• Having a sense of inclusion, being part of larger projects, something bigger than yourself can be rewarding.
• Who is it important to? Who will benefit?
• How is your involvement important?
• Find the good and focus on it.

2. Be realistic about your efficiency

• We all think we can get things done efficiently.
• We are not all experts at everything.
• Allow 10% flexibility for distractions, delays, and adjust your expectations of yourself and others based on the evidence of what is really happening.
• Adjust your planning and scheduling accordingly

3. Focus on the most effective tasks

• Being busy and being productive aren’t the same thing. Many people stay ‘busy’ by majoring in minor things. Stop being ‘busy’. Be effective and productive.
• Assess what you really need to do,...

What comes to mind with the word 'mindfulness'? 

Many of us think about meditation, trying to remove all thoughts and sit quietly.  Meditation has fabulous benefits to our mental healthy, but most of us don't take the time to add this practice into our already overbooked schedules. 

Mindfulness is more of a way of thinking, a way of being.  It's paying attention, with curiosity and non-judgement to the chatter in our mind, and noticing what is happening in our body.  It is about connecting to the moment, and being kind to yourself.

In her book 'Good Morning, I love you',

Shauna Shapiro shares her personal journey and professional wisdom and research on mindfulness. 

By practicing mindfulness, you become aware of what's going on within yourself.  It helps to become (and stay) grounded and calm as it activates your parasympathetic nervous system, allowing rest and recovery.  When you are calm, you are able to focus, stay productive, and...