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.
Healthy. Fresh. Light. NOT hot. We love everything about this summer recipe!
With the excitement of telling you about Natural Factors latest (and amazing!) contest, PGX Winners, our weekly Tasty Tuesday post took a back seat this week. But have no fear! Today I bring you a healthy, light and fresh dinner option - perfect for those fast approaching hot summer nights.
If you're anything like me, when the heat turns up, the last thing I want to do is turn on my oven and eat a hot, heavy meal. So, the next time you're feeling too hot to cook, try this recipe out, adapted from all Parenting, and let us know what you think!
Brig a large pot of water to boil and add the rice noodles; cook according to the package directions. Drain and rinse in cold water. If desired, cut the noodles into smaller pieces.
Combine the rice noodles, chicken, red peppers, carrots and cilantro in a medium size bowl.
Fill a shallow bowl with hot water and soak one rice paper wrap at a time until it becomes translucent and soft.
Place the wrap on a plate or cutting board and put 1/4 cup of the noodle mixture on the wrap; fold in the sides and roll tightly. Repeat with remaining ingredients.
Mix the soy sauce, rice vinegar and grated ginger together and pour the sauce equally into small serving bowls. Add 1 packet of PGX Daily to each serving bowl immediately before eating. Note: PGX will change the consistency of the sauce; do not add the PGX too soon or the sauce will become too thick.
From the man who brought you Movement, Music and PGX, comes Phase Two of his experience with weight loss and PGX: Maintenance.
At the start of this week I was struggling a bit to get motivated to workout. Over the weekend I did, what I thought, was my fair share of manual labor. Things like power washing - and even some (borderline) quality BBQing (heavy lifting via tongs, platters and what have you).
However, I know that most of you can relate, or even just imagine, that around BBQs, there's a larger consumption of calories - calories that are more often than not, the kind that aren’t that good for you. That’s right, I had some of those calories, with, might I add, some form of guilt.
So as Monday rolled around, I was in need of some motivation. Unfortunately, I have to say, that after you throw in a working day, my energy is certainly not in high form when I get home. However, that day, I quickly realized that I had managed to make it home about 30-45 minutes before the rest of my family - meaning, that I could get a good workout in before everyone arrived home, getting my workout out of the way so that I could spend dinner focused on my family.
As I entered the house, I also remembered that I have MLB.tv on my iPad which meant that I could watch a baseball game while I worked out. Aka: Motivation found! That said, I need music in my workout. So I decided to make my own playlist as I went along. You know, like some old school DJ having to spin records on the fly!? Sometimes you have to pretend!
The next 10 songs are what I came up with:
Time - 4:50...Tick Of The Clock by Chromatics (from the Drive Original Motion Picture Soundtrack)
Time - 3:19...I Feel Better by Gotye (Making Mirrors LP)
Time - 3:19...Vagabond by Beirut (The Rip Tide LP)
Time - 4:56...Deconstruction by Fanfarlo (Rooms Filled With Light LP)
Time - 5:45...Situation (Extended Version) by Yaz (Upstairs at Erics LP)
Time - 4:25...Paris/Orly by Deux (Decadence LP)
Time - 3:46...Synchronize (ft. Jarvis Cocker) by Discodeine (Discodeine LP)
Time - 5:50...If I Know You by The Presets (Vince Clarke Remix)
Time - 5:21...Memorabilia by Soft Cell (Non-Stop Ecstatic Dancing LP)
Time - 5:43...Spock by VCMG (Ssss LP)
Believe it or not, the task of looking for songs to play while working out, allowed me to increase the speed of my cycling as I was so focused on finding the next track; I was in the zone! When all was said and done, I had gotten through 45 minutes of my workout. For the remaining 20 minutes I had the rest of the Baseball game to focus on and it felt rewarding to have gotten through it without much personal resistance.
What I learned from all of this is that you can find inspiration in different songs, different books or even in watching a sporting event while you workout. It helped me get over the Monday doldrums and focus on a new week.
Also, if you’re going to be around a large amount of food, make sure to take PGX at least 30 minutes before. This should help your stomach feel full and will perhaps make you less likely to indulge in too many fatty foods, food that is high in sodium, and overall calories.
What do you do to change your workout habits when you need a little extra motivation?
It's so good for you to get outdoors and enjoy the greenery and get some clean, fresh air. But sometimes life and unpredictable weather get in the way and you're stuck indoors. Bring some nature inside and green your walls with Woolly Pocket Living Wall Planters!
Bed Bugs. Unfortunately for those little pests, nobody likes them. They won't bring you mysterious diseases but their bites are not pleasant surprise in the morning! If you are travelling, BC Living shares a helpful article on How to Avoid These Nasty Hitchhikers.
Looking for some cool content? Check out the PGX Pinterest page! We've got great photos of delicious recipes, fitness trends, inspiring quotes to get you moving, and much more!
Those tiny berries are loaded with nutrients - a great edible obsession!
This time of year is a perfect time to stock up on blueberries. Even frozen, blueberries are still delicious and lose no nutritional value; an awesome way to add a healthy bonus to any meal!
Blueberries are considered a superfood and are jam packed with antioxidants. They are great for your skin and help your brain stay healthy and strong. Blueberries are also an excellent source of Vitamin C and E.
One of the great ways to incorporate blueberries into your diet is at breakfast. You can add them to a smoothie, fresh or frozen. The blueberries not only add health benefits but give the smoothies a soft purple color. This can help make those "Green Monster" smoothies look a little more appealing. If you enjoy having a hot breakfast, it works well as a topper on hot oatmeal or fresh protein pancakes.
This year, I've been seeing more blueberries in salads for dinner and lunch. In salads, blueberries work well with feta cheese, strawberries and spinach with a light vinaigrette dressing. These types of salads make for a quick and crisp summer dinner - epecially when you are in a rush!
Tip: Don't forget an easy and convenient way to take your PGX is by sprinkling the granules over the fresh fruit, oatmeal or salad!