Top 5 Ways to Lose Weight for summer, and keep it off year-round.
Losing those extra pounds can be challenging, but people who do get their weight under control have more energy, increased self esteem, and lower risk for diabetes, high blood pressure, heart disease, and other conditions. Have a super slim and sunny summer!
1. Don't "diet"
95% of all diets fail. Why? When you go on a low-calorie diet, your body thinks it is being starved, so it slows down your metabolism. Dieting can actually train your body to store fat more efficiently! When you stop any drastic diet, your metabolism is now less efficient, so you will tend to gain the weight back even faster, even if you’re eating less than before. With a low-calorie diet you also lose muscle and fat in almost equal amounts, but your rebound weight gain is all fat, not muscle, and this will slow your metabolism even more. Rather than a specific diet, reduce portions, eat more fresh and green foods and make food and lifestyle changes you can stick with.
2. Understand insulin and glycemic index
When you eat carbohydrates they are converted into one thing by the body: glucose (blood sugar). A chocolate bar, a bowl of pasta, or a cup of broccoli—it’s all converted into glucose because this is the basic fuel source used by every cell in the body to produce energy. Your body must maintain balanced blood sugar levels to prevent hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar).
Insulin is a hormone that responds to what you eat. It is responsible for the storage of the energy from all the foods we eat. When blood sugars rise suddenly, the pancreas releases insulin rapidly. You get a quick burst of energy, but most of what you’ve eaten will be stored as fat. When insulin levels are high, you store more fat; when insulin levels are low, you burn fat more efficiently. The insulin, trying to get blood sugar into a normal range rapidly, will cause sugars to be pushed into every cell, including fat cells. Some foods take longer to digest and allow blood sugar levels to rise more slowly, preventing insulin surges. Such foods are said to have a lower glycemic index. The glycemic index ranks carbohydrates based on their immediate effect on blood sugar levels. Any food that produces a rapid rise in blood sugar is called a High GI food. If you eat mostly high GI foods, your body is producing higher levels of insulin than if you were eating lower GI foods. Low GI foods support weight management and healthy blood sugar levels. Soluble fibre, like PGX can virtually turn a High GI food into a Low GI food by slow its digestion. Make a list of low GI foods you love and keep them on hand.
Increase muscle and energy with cardio and strength training at least 3 times a week. Walking, swimming and cycling are excellent choices but don't exceed your body's abilities. Increase your activity on a gradient so you don't end up unable to exercise at all. Remember, muscle burns more calories than fat so the benefits of exercise are double. Enjoy an encouraging video by Dr. Mike Evans called 23 1/2 hours. It will inspire you with all the ways exercise supports your health.
4. Up the fibre.
PGX is a unique highly soluble polysaccharide (fibre) blend that supports healthy blood sugar levels and makes weight management safe and easy. Research shows that consuming PGX with or before meals creates a sense of fullness that effectively controls appetite for several hours, making it possible to decrease food intake without experiencing hunger. PGX can also reduce a meal’s glycemic index by up to 50% contributing to healthy blood sugar levels and improving insulin sensitivity.
5. Increase your water intake.
Sometimes we eat when we are really thirsty. Stay hydrated. Most people who succeed at losing weight discover that having a good water bottle on the desk and in the car is the best way to remember to drink 8 or more glasses (or equivalent) per day.
It's true! Healthy and cookie can appear in the same sentence!
Satisfy your sweet tooth with this tasty and actually healthy cookie recipe from The Skinny Fork!
You an give in to your inner cookie monster without regret. It is completely possible! I know it seems rather oxymoronic to think of cookies as healthy but it's a fabulous thing to think of and know to be real. What it is really that makes cookies so unhealthy? Tons of sugar, oil, white flour, butter... all things that can actually be replaced!
The Skinny Fork recipe for Peanut Butter Oatmeal Cookies does just that: food substitution! For example, instead of butter or oil, you'll find this recipe calls for apple sauce!
Try this recipe and add a dash of PGX Daily Singles for an even healthier treat and that extra fibre kick!
If you love and miss your Nutella, you are going to love today's recipe!
Enjoy this easy gluten-free, refined sugar-free, vegan and paleo recipe for a delicious chocolatey hazelnut spread!
How delicious does that look?! I know my mouth is watering for some already! I used to love eating Nutella and I would eat it by the spoon. I didn't even bother with toast (although it's completely delicious with toast!). But my Nutella-by-the-spoon days are quite over now. If I were to continue that particular habit, I'm 100% positive I would be struggling to pull on my jeans!
This recipe is a much healthier alternative to the usual, store bought version of the chocolate-hazelnut spread! There are no refined sugars or preservatives added and it's gluten free, vegan and paleo approved! Enjoy it with toast and sprinkle on some PGX for that fibre kick!
Thank you to Chelsy of Mangia for sharing this fabulous nut butter! Visit her page to see pictures for every step of the recipe. Enjoy!
Prep/Total time: 15 mins
Serves: 2 cups
All of the things you love about Nutella, but homemade, and healthier with roasted hazelnuts, cacao powder, creamy hazelnut milk, and a touch of maple syrup for the perfect sweetness. Gluten-free/vegan/paleo/refined sugar-free.
2 c. unsalted, roasted hazelnuts, skins removed
4 T. raw cacao powder, or cocoa powder
¼ t. fine sea salt
1 t. pure vanilla extract
¼ c. pure Maple syrup
½ c. hazelnut milk (you can also use unsweetened, vanilla almond milk or another nut milk if preferred)
Place the hazelnuts in a large food processor and process on high until smooth, about 10 minutes. Scrape down the sides of the bowl as needed.
Add the rest of the ingredients and process on high until smooth and creamy, about 3-4 minutes.
Start your day with a burst of flavour and energy!
Combine this Eating Well recipe with PGX for a health morning boost! It's sure to keep you fuelled and in control of those pesky cravings...
It may seem like a lot of effort to whip up a smoothie in the morning but really, when you have the ingredients sitting in your refridgerator (or freezer), it's a piece of cake! All you have to do is throw in a few things into a blender, press a button, et voilà! You have a smoothie all set for a tasty, nutritious breakfast! How can you say no to a tumbler of this?!
Let's talk about your workout and protein and discover the how, the where and the why!
Not to too long ago, a close friend said to me that he purchased protein powder to go along with a new workout plan. I thought, "Great!" and didn't really think much more on it, until he began asking questions about when and how often to take it. Well, that got me thinking about the whole connection between protein and working out...
What does it do for you? When do you take it? How much do you take? Is it only for body builders? What is this mysterious relationship between protein and exercise?! I felt like it was time to put on a detective hat and twirl my fake, non-existent mustache.
Protein is an essential nutrient for the human body. Just as amino acids are the "building blocks" of protein, proteins are the "building blocks" of human tissues. We need to consume them in order to maintain normal body functions such as muscle recovery and growth, and maintaining energy.
Ahh! The connection between exercise and protein is becoming a little clearer. But there are so many types of protein sources and forms. We may understand what protein is but how do we use it to compliment our visits to the gym? In David Smith's Ultimate Guide to Protein Supplements, he explores the ins and outs of protein and your workout, as well as taking a closer look at the various sources of protein!
So have a fabulous workout, enjoy your protein accordingly, and don't forget your daily fibre!