Fall Fitness: 4 Ways to Stay Motivated


Fall Fitness: 4 Ways to Stay Motivated

The short days and cool temperatures can make it rather tempting to cozy up inside with a good book and a cup of tea, but don’t let fall sabotage your fitness! If your motivation is flagging, check out the following ways to put a spring back in your step:

1. Set a Goal

One of the best ways to stay motivated is to focus on making a dream a reality. This means not only deciding what you want to achieve, but figuring out a realistic plan to accomplish that. Maybe you want to run a marathon or half-marathon, or even 5K or 10K next year. Perhaps you want to take on a challenging multi-day hike that was just outside your comfort zone this summer. Now’s the time to work on a training plan so you’re ready to achieve that dream next summer.

2. Sign up for a Class

If you find it hard to stay motivated by yourself, try going back to school! Check your local community center, gym or other fitness facility for fall classes and pick something fun and social. You’ll learn new techniques, make  friends, and have a regular fitness routine to keep you motivated. How about salsa? Zumba? Yogalates? Or maybe hip-hop dance is more your speed….

3. Reward Yourself

If exercise isn’t itself a rewarding activity for you, why not engage in a little operant conditioning? Treat yourself to something fun after every fitness class, run or gym session and you’ll soon associate exercise with positive things. If you’re trying to watch your weight, avoid food-based rewards and try something activity oriented, like going to see a movie, browsing the bookstore, or going to an art gallery with friends.

4. Switch up your music

If running, rowing, cycling or otherwise exercising is starting to feel a little repetitive, try creating a new music playlist to boost your motivation. Eye of the Tiger, Coldplay, maybe even some Cotton Club era jazz or a little Taylor Swift could all help you, ahem, shake it off.

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A Guide to Fall Juicing


A Guide to Fall Juicing

There’s nothing better than a refreshing green juice on a hot summer day, but for many, healthy juicing habits trail off come Fall. After all, as the temperature cools we seek warming foods that will keep us nourished through the long winter months. As well, many of our favorite fresh fruits and veggies for juicing aren’t in season any more.

Luckily, Fall brings a wealth of fruits and veggies that will reinvigorate your juices – and your health! Here are our top picks for fall juicing:

Yams or Sweet Potatoes

These are pretty good roasted (okay, they’re amazing roasted), but would you have thought to add them to juice? When paired with the right spices, you get a juice that’s both healthy and tastes like dessert. What’s not to love about that combination!

These root veggies are packed with nutrients, from vitamin A to potassium. Because some nutrients, especially antioxidants, are lost in the cooking process, juicing yams is a fantastic way to optimize your intake.

Favorite Yam Juice Recipe: Juice two yams, half a pear, a lemon, and a half inch of ginger. Add a pinch of cinnamon, a pinch of clove, and a pinch of nutmeg to the juice and stir. Enjoy!


Beets are full of antioxidants that give them their rich purple hue – but not just the anthocyanins we’re used to hearing about, the ones found in berries and purple cabbage.

Beets contain a unique antioxidant known as betalain that is mostly responsible for their vibrant color. This antioxidant supports the liver’s natural detoxification process. They’re also a great source of folate. These ruby red gems are grounding and create an earthy juice balanced with a touch of sweetness. We recommend juicing them with the next item on this list!


Adding an inch of ginger root to your fall juices adds a warming zing that can balance hearty roots. This spicy favorite has long been used to support digestion– it’s a carminative, which helps with passing gas, and an intestinal spasmolytic, so it helps relax the intestinal tract.


Craving pumpkin spice everything? We feel you! Juices made with pumpkin will help you get your fix without knocking you off track.

Pumpkin offers up plenty of B-complex vitamins, as well as vitamins A, C and E, carotenoids, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, zinc, and fiber. It’s quite the list! Be sure to choose pie pumpkins or another edible variety, and remove the rind before juicing. Pumpkin would be a fantastic addition to the yam juice recipe above!


Apples seem to be the star fruit when it comes to juicing – and they’ve earned that spot! But don’t forget about another fall fruit, pears. They’re mild, sweet, and contain vitamin K, vitamin C, and copper, among other essential nutrients. Pears compliment just about anything – try them with cranberries and greens!


If you’ve only experienced these tart berries in a sauce, you’ve been missing out! Paired with a sweeter fruit, like apples or pears, they create a balanced flavor profile, and offer up lots of vitamins C and A, and they’re also beneficial for urinary tract health. You can juice them frozen – just be sure there’s no sugar added.


It’s important to keep some greens  in your fall juices. Many of the fruits and veggies above are higher in sugar than, say, cucumber and celery. That’s not to say you should steer clear – just consume in moderation and make sure you’re pairing them with complimentary greens, such as kale and spinach.

Did this list spark some ideas? Have any favorite fall juice combos to share? We’d love to hear from you over on Facebook and Twitter!

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Cholesterol and Fiber


Cholesterol and Fiber

Experts recommend that all men should have their cholesterol checked before the age of 35, and that women begin having regular cholesterol checks by age 45.

A complete cholesterol check, which can also be referred to as a lipid panel or profile, looks at the amount of low-density lipoprotein (LDL), high-density lipoprotein (HDL), total cholesterol and triglyceride levels in the blood. It is beneficial to have a good level of HDL cholesterol as this is the type that helps remove LDL cholesterol from the blood.

Triglycerides, meanwhile, are formed from excess calories from sugar and fat and are stored in fat cells.

What is a Healthy Cholesterol Level?

Recommended levels of cholesterol and triglycerides for adults are as follows (measured in milligrams per deciliter of blood):

  • LDL: 70-130 mg/dL (the lower the number, the better)
  • HDL: more than 40-60 mg/dL (the higher the number, the better)
  • Total cholesterol: less than 200 mg/dL (the lower the number, the better)
  • Triglycerides: 10-150 mg/dL (the lower the number, the better)

Here are some things you can do to help support healthy cholesterol levels:

  • Get regular exercise
  • Reduce alcohol intake
  • Quit smoking
  • Eat a high-fiber diet
  • Reduce intake of fat and sugar

Fiber and Cholesterol

Dietary fiber and functional fiber are thought to bind to fat and block its absorption. Fiber also helps the body regulate blood sugar by slowing the rate at which carbohydrates are broken down and enter the bloodstream.‡

Fiber also helps people feel fuller for longer, thereby helping prevent cravings and minimize overall food intake. This means fiber may also help support the liver by supporting healthy production of cholesterol and triglycerides in response to calorie intake and blood sugar.‡

Fiber and Plant-Based Proteins

One of the easiest ways to reduce fat intake and increase fiber consumption is to replace animal-derived foods, such as meat and cheese, with fiber-rich  options, such as beans, chickpeas, lentils, and legumes. These foods provide protein and fiber and they’re packed with phytonutrients that have antioxidant activity, offering additional support for cardiovascular health.‡

Considering that meat and cheese contain no fiber, but do contain saturated fat, switching to plant-based sources of protein seems pretty wise all-round. Take a look at the fiber figures per half cup of the following foods and it’s easy to see how quickly you can achieve the recommended fiber intake:

  • Chickpeas – 17.5 g
  • Lentils – 8 g
  • Adzuki beans – 8.5 g
  • Oats – 8 g
  • Quinoa – 2.5g
  • Brown rice – 1.75 g

Even a small banana contains 2.6 g of fiber, while an average sized apple contains 4.4 g!

A healthy breakfast of oatmeal with fresh slices of apple and banana could jump start your day by providing some 15 g of fiber. Enjoy a chickpea and vegetable curry with brown rice for dinner, or some homemade chickpea fries with a salad and a white bean and parsley dip, and you’ve already met your daily minimum fiber intake if you’re a woman! Have a three-bean quinoa salad for lunch and you’re easily topping 40 g of fiber.

Fiber Supplements

Of course, there are days where it may be a struggle to eat well, which is where functional fiber supplements come in handy. Adding just a scoop of PGX® to your morning smoothie, or even to your glass of water at lunch, can help keep you stay on track to meet your daily target for fiber.*

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

‡ This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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5 Foods for Endurance


5 Foods for Endurance

Loading up on carbs is standard practice before an endurance event as this is thought to help ensure the muscles are full of glycogen for quick energy, but some athletes have found other great ways to boost stamina and performance.

If you’re gearing up for a race, try smashing your personal best by eating these 5 foods for endurance:

1. Buckwheat

A source of all nine essential amino acids, tryptophan and vitamins E and B, calcium and manganese, buckwheat is a staple for many endurance athletes. Not actually a grain, this seed of the rhubarb family is gluten-free and much more alkaline-forming than glutinous grains, helping the body to maintain a healthy blood pH. The slow-release carbohydrates in buckwheat help sustain energy levels and promote a better performance.

Try adding sprouted buckwheat to a smoothie, or as part of a salad with chickpeas, beans, and fresh fruits and vegetables.

2. Flaxseed

A source of omega-3 fatty acids, flaxseed supports healthy fat metabolism, circulation and normal inflammatory response. The easily metabolized fatty acids in flaxseed help to spare muscle glycogen, enhancing endurance. Flaxseed is also a source of potassium, an important electrolyte needed for muscle contractions and lost through sweat.

Try a tablespoon of flaxseed in a smoothie, on yoghurt and fruit, or with granola. Add a scoop of PGX® to help support healthy blood sugar regulation already in the normal range  and keep hunger pangs at bay!*‡

3. Soy

These green beans are perfect for endurance athletes. Steamed edamame are a delicious snack to keep protein intake high, while soy protein is easily digestible and ideal for a recovery drink after a long run to help promote muscle growth.

In one study, researchers at Ohio State University found that soy is just as effective as whey protein for building lean muscle in male athletes (Brown et al., 2004). What’s more, soy actually helps preserve antioxidant function, whereas whey had a potentially negative effect on antioxidant status after workouts!

4. Apples and Onions

Several studies have shown that quercetin, a natural polyphenolic flavonoid found in abundance in apples and onions can help improve endurance when ingested for at least seven days prior to exercise. Quercetin has been seen to have antioxidant activity and to support healthy immune function and healthly  inflammatory response, which could help athletes recover more quickly after training. ‡

In one study, healthy but untrained volunteers who took 500 mg of quercetin twice daily for 7 days had a 13.2% increase in the time it took for fatigue to set in during a bike ride, compared to those taking a placebo for 7 days. Quercetin was also associated with a modest increase (3.9%) in VO2max, a measurement of maximal aerobic capacity (Davis et al., 2010).

An apple a day (around 100g) contains the equivalent antioxidant activity of about 1500 mg of vitamin C, with much of that activity courtesy of quercetin (Eberhardt et al., 2000). Importantly, the quercetin in apples is found exclusively in the peels, with the average amount of quercetin amounting to 13.2 mg/100 g of fruit (Lee et al., 2003).

5. Almonds

Almonds are not only a source of calcium and other minerals, they may also enhance endurance in trained athletes. A study published recently in the Journal of the International Society of Sports Nutrition found that cyclists and triathletes who ate 75 g of almonds per day had an increase of 1.7 km in endurance cycling distance compared to baseline (Yi et al., 2014).

The almonds were also associated with more efficient use of oxygen and carbohydrate, as well as higher vitamin E and total antioxidant capacity, suggesting that including a handful of almonds in your daily diet could help enhance your exercise endurance and support healthy muscle recovery by reducing oxidative damage during exercise.

Brown EC, DiSilvestro RA, Babaknia A, et al. (2004). Soy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status. Nutr J, Dec 8;3:22.

Davis JM, Carlstedt CJ, Chen S, et al. (2010). The dietary flavonoid quercetin increases VO(2max) and endurance capacity. Int J Sport Nutr Exerc Metab, Feb;20(1):56-62.

Eberhardt M, Lee C, Liu RH. (2000). Antioxidant activity of fresh apples. Nature, 405:903-904.

Lee K, Kim Y, Kim D, et al. (2003). Major phenolics in apple and their contribution to the total antioxidant capacity. J Agric Food Chem, 51:6516-6520.

Yi M, Fu J, Zhou L, et al. (2014). The effect of almond consumption on elements of endurance exercise performance in trained athletes. J Int Soc Sports Nutr, May 11;11:18.

* Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®
‡ This statement has not been evaluated by the Food and Drug Administration. This product is not intended to  diagnose, treat, cure or prevent any disease.

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The Benefits of Coconut Water


The Benefits of Coconut Water

Just finished a workout and ready to reach for your water bottle? Consider reaching for coconut water instead! Not only is coconut water the ultimate thirst quencher, but it also delivers a wealth of other health benefits – and it’s delicious!

Here’s why we stock up on coconut water every chance we get:


H20 alone doesn’t equal hydration – your body needs natural salts known as electrolytes to stay hydrated and balanced. Coconut water is 95% water, but it’s the other 5% that makes this beverage stand out. Potassium, sodium, and magnesium are the most important electrolytes, and they are abundant in coconut water. If you’re exercising, sweating (hello, heat wave), or simply struggling to pack enough fruits and veggies into your day, coconut water is an excellent way to ensure your body gets those essential electrolytes. And unlike sports drinks, you’re skipping all the added sugars and artificial flavors.

Nutrient Boost

Coconut water contains a lot of nutrients that help our bodies thrive, such as:

  • A range of vitamins (especially the B vitamins),
  • Minerals
  • Trace elements, including: zinc, selenium, iodine, sulfur, and manganese

B vitamins are necessary for your cells to produce energy, so if you feel fatigue coming on, a coconut water might be just what you need!


This essential mineral keeps your brain, heart, and nervous system in working order. One serving of coconut water has as much potassium as a banana – about 13% of your daily potassium needs. Drink up!

Light on the Calories

Sure, plain water might be 100% calorie free, but coconut water is a pretty light on the calories too, with just 42 calories per 240 g serving. It’s also low in sugar. Coconut water may taste sweet,  but it’s all natural sugar. Be sure to check the label before you buy though – some brands of Coconut water may use added sugars.


We’re used to finding antioxidants in vibrantly colored things – think the deep red hue of pomegranate juice – but did you know they’re also hanging out in your coconut water? And since antioxidants help prevent the damage caused by free radicals, that’s a pretty great thing to have hanging out in your drink!

Healthy Blood Pressure

Proper electrolyte balance  supports a healthy cardiovascular system. Coconut water supplies the important electrolytes that help maintain healthy blood pressure already within the normal range.*

Healthy Weight Loss

Coconut water is an excellent complement to a healthy weight loss program.  You can drink a lot without worrying about added pounds. Plus, it’s more likely to leave you feeling full and satisfied than water. It’s the perfect option for mixing with PGX, too!

Great Taste

Coconut water is delicious on its own, but it’s also a great way to add a little tropical flavor – and a few extra nutrients – to your smoothies by subbing it for water.
Coconut water is sure to leave you feeling refreshed and replenished.  Now that you know it’s key to healthy hydration, how will you be adding it to your fitness routine?

* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to  diagnose, treat, cure or prevent any disease.

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Fall Health and Fitness: Goal Setting


Fall Health and Fitness: Goal Setting

Short days, crisp air, and busy school yards – it’s hard to believe, but we’re firmly entrenched in Autumn. With the long days of summer behind us, and the short, cold days of winter ahead, it can be easy to let some of our health and fitness goals slip as we gravitate towards feeling warm and cozy.

Here are some ways you can set goals to help keep the lazy feelings of fall at bay:


To overcome the fall weather and limited daylight, you need a concrete strategy for meeting your fitness goals.

  • Schedule your workouts in advance – and stick to it
  • Have a back-up plan (or two) so when the rain is too heavy to run in, just grab your indoor jump rope or turn on a cardio workout video
  • Plan one or more of your workouts with a partner to hold yourself accountable

Healthy Eating

The summer produce may be gone, but you can still meet (and exceed) your nutritional goals. Embrace the flavors of fall with fresh apples, squash, pumpkins, and brussels sprouts. Keep your pantry stocked with healthy, protein-source staples, such as lentils, quinoa, nuts, and canned salmon, and keep your cravings under control by starting each day with a *PGX® Satisfast™ Vegan Protein Drink.

Expand Your Horizons

Does fall still give you that back-to-school itch? It’s a great time of year to expand your horizons and upgrade your skills. Whether you want to take a course, read a set of books, or volunteer, define how you’re going to accomplish your goal – and be realistic with how much time you can commit to it.

What goals have you set for this fall? Let us know in the comments section below.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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Foods That are Great for Your Metabolism


Foods That are Great for Your Metabolism

Your metabolism fuels everything from exercise and digestion, to building and repairing muscle tissue. It’s a chemical process that works non-stop to keep you alive and healthy. Because your metabolism is powered by food, eating a healthy diet is a key aspect of keeping it up to speed. The following foods make great additions to your diet:

High Fiber Foods

Fiber is great for your metabolism on multiple levels. Soluble fiber, such as that found in PGX®* Daily Singles, beans, and many fruits, absorbs water during digestion. This extends the feeling of fullness and slows the absorption of carbohydrates to support healthy blood sugar levels already within the normal range. † Insoluble fiber, such as that found in many vegetables and the intact bran and germ of whole grains, feeds intestinal microflora and supports digestive health.


As with other probiotic-rich foods, the good bacteria from yogurt helps to replenish the microflora of your digestive tract. Maintaining a healthy gut microflora supports the absorption of key nutrients, such as calcium and iron, and supplies energy.

Coconut Oil

The medium-chain triglycerides (MCTs) in coconut oil are a healthy fat that help you feel full and satisfied. They also supply a dense source of energy that your body can metabolize efficiently.

Stimulating Foods

Some foods are more stimulating than others. Hot chilies, cayenne, paprika, and pepper can add a pungent kick to your meals to stimulate digestive juices and heat you up. Green tea is also a satisfying way to load up on polyphenols, as well as a gentle dose of caffeine.


Whether you’re an athlete or not, water is vital to your body’s performance and energy. Drink enough water – or other healthy fluids – to keep your thirst down, energy up, and metabolism charged.

† This statement has not been evaluated by the Food and Drug Administration. This product is not intended to  diagnose, treat, cure or prevent any disease.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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