Author Archives: Staff Writer

Weight Wise Wednesday: Hidden Calories in Salads

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This Weight Wise Wednesday, we’re sharing some salad know-how!

Are hidden calories in your salad sabotaging your healthy diet?

Here on Weight Wise Wednesday we have a look at where the hidden calories sneak their way in and what are some healthy alternatives to include in your salad.

Salad Ingredients to Try to Avoid:

  • Croutons, tortilla chips and large amounts of cheese (a touch of cheese is better)
  • Processed meats: deli meat, fried chicken, and beef.
  • Creamy or sugar filled salad dressings. The average Caesar salad dressing contains 150 calories in 2 tablespoons and 15 grams of fat*.

?Healthy Alternative Ingredients to Include in Your Salad:

  • Boiled eggs (contains protein and Omega 3’s)
  • Fresh vegetables (tomatoes, peppers, onions)
  • Black beans and garbanzo beans – chickpeas (high in fiber)
  • Lean protein (baked chicken, turkey and salmon)
  • Edamame beans (high in protein, iron and fiber)
  • Balsamic dressing – see our easy recipe below.

?Balsamic Olive Oil Dressing

  • 3 tablespoons of Olive Oil
  • 4 tablespoons of Balsamic Vinegar
  • Pinch of Sea Salt and Pepper
  • Pinch of Garlic Powder
  • 1/2 teaspoon of Dijon mustard (or to personal taste)

Shake in bottle and store leftover dressing in the fridge.

Easy way to add a few more healthy benefits:

  • Chia Seeds (Omega 3’s)
  • PGX Singles (sprinkler over the salad – helps control hunger and control blood sugar levels)
  • Flax Seeds or Flax Oil (high in Omega 3’s and Fiber)

What are your favourite ingredients to include in your salad? Let us know in the comments below or on our Facebook Page. Join our healthy salad conversation.

 

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Giant Vending Machine Dispenses Bikes and Kayaks

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You won’t find chips and soda at this vending machine! 

San Franciscans got a big surprise thanks to Tourism British Columbia . This giant 14-foot tall machine dispensed one of a kind items such as surfboards, bikes and kayaks to encourage more people to get outside and visit BC. 

Would you like a free mountain bike?

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Tasty Tuesday: Homemade Ravioli!

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A tasty recipe for homemade ravioli with garden fresh fillings! Yum!

Everything tastes better homemade! Try this recipe from BC Living and make it your own!

My mouth is now watering for pasta, especially for this homemade ravioli! There really is nothing better than homemade and made from scratch when it comes to food…in my opinion! And when one uses fresh-from-the-market ingredients? Even better!

Here’s a lovely recipe from BC Living that combines all of those things! There are a lot of steps but this recipe also allows you to get creative and choose what you want to put in your ravioli!

So without further ado, Homemade Ravioli with Garden-fresh Fillings!

Try adding PGX Daily Singles to your sauce for that extra kick of fibre! Enjoy!

 

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Guilt-Free Winter Treat!

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Warm Cinnamon Apple Snack

On a cold wintery day, like today, this is one of my personal favourite recipes! It’s both comfort food and a guilt-free treat. I like to serve it up with frozen yogurt for a fabulous dessert. It’s only 40 calories!

ingredients

  • 5 cups chopped apples
  • 2 cups water
  • 10 g PGX Daily Singles (4 sticks)
  • 2 tablespoons cinnamon
  • pinch of sea salt
  • 2 packets stevia
  • 1/3 cup lemon juice
  • 2 tablespoon honey

directions

  1. Place apples and water into a medium pot. Bring to a boil, then lower heat and simmer for 5 minutes.
  2. Remove from heat and add remaining ingredients, stirring well to combine.
  3. Enjoy as is or use as a substitute for apple pie filling.

directions for pie

  1. With a slotted spoon, place one recipe of apple snax into a prepared pie crust.
  2. Fill the pie crust with the juice from the pot until the pie crust is 3/4 full.
  3. Top with a crunchy organic granola of your choice.
  4. Bake as directed if you have a frozen pie shell.

Serve immediately.

Nutritional Information:

Serving Size: Calories: 40, Fat: 0g, Carbs: 9g, Protein: 2g, Fibre: 2g

Hey, did you make this? Let me know in the comments below!

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400 Calories in the Stomach

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Make smart choices at meal times. Fill up on the good stuff!

How much space does 400 calories occupy in the stomach?

I truly dislike the thought of dieting. But with a looming deadline to fit into a costume that doesn’t quite zip up all the way for a performance, I really have no choice but to make a conscious effort to change my eating habits.

What is it about diets that have people dreading them? Hunger? Cravings? Guess what?! You don’t need to feel hungry when you are making the change for a healthier lifestyle. And if you aren’t feeling hungry, you will most likely have fewer cravings as well! There is no need to fear healthy eating! All we need to do is learn how to make smart choices. If we look for low calorie but dense foods full of nutrients and fibre (think low-GI foods), we’ll definitely be better off! Take a look at what 400 calories of various foods look like in the stomach!

Add PGX to your food and the fibre will help you feel full and you won’t feel the “diet hunger and cravings.” Right now you you can get a free BONUS pack of PGX Singles with purchase of PGX Daily in Canadian stores! Stay healthy everyone; make smart food choices and be sure to get your daily dose of fibre!

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Motivation Monday – Be Happy

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Don’t forget an important key to great health is simply being HAPPY!

Not only is exercising and eating healthy beneficial to your overall health but being happy everyday can make a big difference in how you feel. Do at least 3 things a day that bring a smile to your face. You will be amazed by how much lighter and happier you feel by the end of the week.

The best part is that smiles are contagious – spread the happiness around.

 

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How to Avoid Summer Weekend Weight Gain

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5 Tips and Links to Keep You From Gaining Weight Over the Summer Weekends

It’s easy to get caught up in the hustle and fun of the summer but with longer days and more socializing there’s usually more BBQ’s and dining with friends. Often these social events can lead to eating foods that you usually wouldn’t even think about indulging in. Being caught up in the moment and not planning ahead can leave you with a couple extra pounds by the end of the summer.

Here are 5 helpful tips to keep you on track with your diet and some healthy recipes to bring with you to BBQ’s and dinners. Not only will the host love you for bringing along a dish but it will also be your sneaky way of staying fit and healthy.

  1. Don’t Skip Meals: If you skip meals during the day it will only lead to you binge eating later. You will be grabbing anything and everything to gain some energy by the time you arrive at the event. Ensure that you have a protein packed breakfast to start your metabolism.
  2. Drink Lots of Water: Not only is it summer and your body requires more water but it can control cravings and leave you feeling full. Try to drink a glass of water when you first arrive at the event to keep you stomach full.
  3. PGX Travel Packs: Packing these small pill packs in your purse or bag and taking them before a meal can keep you feeling full and satisfied. This will help you avoid going back for seconds.
  4. Eat Before Leaving Home: It’s a good idea to have a small snack before you leave the house to control your cravings when you arrive at the event. Try having a small plate of veggies and hummus.
  5. Choose Wisely: Don’t rush when you are in line at the BBQ. Make smart choices about what you are eating. It may seem simple but choosing a green salad over mayo packed potato salad can make a huge difference by the end of the summer.

?How do you avoid the Summer Weekend Weight Gain? Share your tips here in the comments or join the chat on Facebook and Twitter.

 

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Get Your Morning Energy Boost!

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PGX wants you to start your day with energy!

Not a morning person? Here are 5 easy tips to give you a blast of energy!

I am not a morning person. Plain and simple. I love the quiet of the morning and the idea of waking early to watch the sunrise, but when it comes right down to actually waking up and getting out of bed, I am not a morning person. I do not just naturally wake up at 6 am, and if I do? I promptly go back to dream land.

So what can we night owls, and anyone else feeling sluggish in the morning, do to get that much needed energy boost?

Here are five fabulous tips from Real Simple to wake us up in the morning!

    • Enjoy a pop of colour! Bright colours like yellow and orange are known to have invigorating effects on your mood and can give you that shot of energy. So be bold and don that bright yellow raincoat or use those fuzzy orange towels!
    • Let in the natural light! When you wake up, resist the urge to keep your room dark. Throw back the curtains, open the window and blink in the light! Enjoy breakfast outside. Dr. Joyce Walsleben, Ph.D. says, ?If you can go outside within 15 minutes of waking for 20 minutes and face east, even on a cloudy day, you?ll get enough light to energize yourself for the day.?
    • Need a morning shower to wake up? End it with a blast of cold water! That will definitely wake you up!
    • Laugh! Laugh and laugh some more! Laughter can give you the recharging benefits of a good workout, help reduce stress and help boost immunity. So turn on your favourite morning sitcom because a little laughter goes a long way…
    • Dab on some jasmine-infused scent. According to neolorologist Alan Hirsch, jasmine helps increase beta-waves which make you more alert.

Looking for more ideas that will keep you energized throughout the day without the unhealthy energy drinks? You can find more great energy boosting tips in the Real Simple article, 25 Easy Instant Energy Boosters by Eleni Gage.

 

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Friday Fitness Trend: Bikram Yoga

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Thinking about yoga? Let’s think about Bikram Yoga!

If you love the heat, this might just be the yoga for you…

Ahh yoga! I’m sure you’re familiar with all the possible benefits of practising it regularly: stretching and muscle toning, weight loss and increased stamina, mental clarity, inner peace…general overall health and well being. All of these thoughts went through my head when I decided to try hot yoga, specifically, Bikram yoga.

Founded by Bikram Choudhury, Bikram yoga consists of a sequence of 26 poses, or asanas, practised in a room heated to 105 Fahrenheit and 25% humidity for a 90-minute session.

I’m no yoga expert. In fact, I am absolutely a beginner, and I jumped right into a heated room for Bikram yoga! It was a hot and stuffy experience. It did feel good afterward but I don’t know if that was from the yoga itself or the fabulous rush of cold air when I left the room!

My conclusion: Bikram yoga will not be for everyone. Although I didn’t come out of that first class a big fan, there are many who love and swear by it. Bikram Choudhury himself was able to overcome the setbacks of a serious knee injury through his hot yoga method.

If you are thinking of trying a class, make sure to read the details first and drink plenty of water! Learn more about Bikram yoga and the benefits of heat.

 

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Tasty Tuesday: PGX Coconut Blast Shake

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Another fabulous (and easy!) PGX SatisFast shake recipe from nutritionist, Kristin Metvedt, RHN.

Made with PGX SatisFast’s delicious French Vanilla flavour and coconut water, try this new shake recipe from Kristin Metvedt! Nutritional sidenote: Coconut water from young coconuts provides minerals and electrolytes that provide valuable nutrition, so this smoothie is both yummy and healthy!

Ingredients:

  • 240 ml  100% pure coconut water (e.g. O.N.E. Coconut Water or Blue Monkey Pure coconut water)
  • 60 ml cold water
  • 1 scoop PGX Satisfast French Vanilla
  • Option: 2 ice cubes

Method:

  1. Measure liquids into a shaker or blender cup.
  2. Add 1 scoop of PGX Satisfast Very Vanilla. If using a blender, add 1-2 ice cubes if desired.
  3. Shake or blend until smooth.
  4. Drink an additional glass of water (375-500 ml) after taking PGX.

Nutritional Information:

Each serving contains: 146 calories; 1 g fat; 23 g carb (2g fibre, sugar 11 g); 10 g protein; 220 mg sodium; 330 mg potassium.

Have questions for Kristin about the smoothie? Or a nutrition question? Ask her here!

Enjoy!

 

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