February 2015

Heart Health Month

Written by Leigh Matthews - Posted on 23 February 2015

February-is-Heart-Health-Month

February is Heart Health Month, which means we’ll be looking at some simple changes you can make and healthy habits you can adopt to keep your ticker in good working order.

One of the best things you can do for your heart is to exercise regularly. After all, the heart is a muscle, so giving it a good workout help keep it stronger. Staying active can help you maintain optimal health, but it’s essential to talk to your health care practitioner before engaging in any new types of exercise.

Great ways to stay active include:

Going for a 30 minute walk after dinner
Cycling to work and back a couple of days a week (or more!)
Taking the kids swimming, and sneaking in some full lengths while they’re on the water slide
Getting a rebounder trampoline and jogging at home (this is also great for bone density!)
Using a stationary bike (catch up on your audiobooks and podcasts!)
Taking the dog for a lengthy weekend hike
Joining a local tennis club
Going on a treasure hunt with friends around your neighbourhood

How Much Exercise Is Enough?

Ideally, you’re aiming for around 90 minutes of exercise each week that gets your heart rate up a little and leaves you slightly breathless. You can do this in three 30 minute sessions, or a number of shorter sessions – whatever fits your schedule. The important thing is to get up and get moving as even a little extra exercise can help cardiovascular health. All is not lost if you skip the gym one day, just make up a little time by going for a short walk after dinner and getting off transit a stop earlier the next day.

Stay Safe and Start off Slow

For anyone returning to exercise after being ill or inactive for a while, it is a good idea to start off slowly and gradually increase your level of exertion. Not only does this reduce the shock to your system, it will also help you keep motivated as you’ll see an increase in fitness.

It’s unrealistic and unhelpful to expect to go from the couch to champion swimmer overnight. Setting reasonable goals can help you avoid frustration, as can partnering up with a friend so you can help motivate each other.

Shaping Up for Heart Health

Another great way to look after heart health is to maintain a healthy body weight. This looks different for all of us, but the benefit of carrying around less adipose (fat) tissue includes help for maintaining healthy inflammatory responses and optimal heart health.

Nutrition for Heart Health

Like any muscle, the heart needs a good intake of protein, essential fats, complex carbohydrates, vitamins and minerals, and other antioxidants. Making sure you eat a predominantly plant-based diet that contains plenty of phytonutrients and fibre, with little refined sugar or unhealthy fats can help keep your appetite satisfied and your nutrient intake high while keeping calories low.

To help maintain energy while exercising, try fuelling up with a PGX protein shake before you begin!

Like us on Twitter and Facebook for more heart healthy tips!

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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Heart Healthy Edamame Dip Recipe

Written by Patience Lister - Posted on 17 February 2015

Heart Healthy Edamame Recipe

Edamame are one of the trendiest beans around – and for good reason. These green soybeans are not only delicious and easy to prepare, but a naturally rich source of fibre, protein, vitamins, and minerals. Each cup of boiled edamame boasts 22 g of protein, 7.6 g of heart-healthy fibre, and 261 mg of calcium, with zero cholesterol and only 25 mg of sodium.[1] Soybeans also contain good monounsaturated and polyunsaturated fats, including omega-3s, and are packed with antioxidant isoflavones.

Eating soybeans in place of animal products can support your heart’s health by maintaining healthy cholesterol levels and blood pressure.[2] Pair this heart healthy edamame dip with low-sodium, whole grain crackers or fresh vegetables for a savory, guilt-free snack any time.

Heart Healthy Edamame Dip

Ingredients:

2 cups edamame, cooked and shelled

1 tsp. lemon zest

1 clove garlic, pressed

1/4 tsp. ginger, dried and ground

1/4 cup fresh lemon juice

5 tbsp. olive oil

2 tbsp. water

Directions:

Process edamame, lemon zest, garlic, and ginger in a food processor until smooth. While continuing to process, pour in lemon juice and olive oil slowly. Add approximately 2 tbsp. of water until a moderately thick, yet spreadable consistency is reached. Serve with low-sodium, whole grain crackers or fresh cut vegetables for dipping.

Explore PGX recipes for more healthy options.

[1] USDA. “Nutritional Nutrient Database for Standard Reference.” Agricultural Research Service. 2014. Web. 08 February 2015.

[2] Dietitians of Canada. “What are the Health Benefits of Soy?” Nutrition Resources. 2015. Web. 08 February 2015.

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3 Ways You Might Be Slowing Your Metabolism

Written by Darcy Smith - Posted on 12 February 2015

Slow Your Metabolism -Weight Loss

You’re cutting your calories, upping your exercise, and steering clear of sugary snacks – all signs point to weight loss, right? But what if the pounds just refuse to come off? You could be making some common mistakes that keep you from losing weight.

It all comes down to your metabolism. We tend to think of metabolism in simple terms – how fast we burn calories – but it’s a little more complex than that. Your metabolism is all the things your body does to turn food into energy, and it requires a ton of nutrients and other factors to run smoothly. While our bodies are pretty good at regulating metabolic rate naturally, many of us make key errors every day that slow our metabolism. As a result, our bodies run less efficiently (read, burn calories less efficiently), which is trouble when it comes to weight loss.

Where are you going wrong?

You don’t eat – or drink – enough. Yes, reducing calories is key to weight loss. But too much calorie restriction (eating less than your body needs to function, or about 1200 calories for most women) can actually slow down your metabolism. Hydration is important, too – your body needs H20 to burn calories. To keep your metabolism on track, eat smaller meals and snack on protein-rich foods like nuts.

You’re not sleeping enough. Skipping ZZZs can make it harder for your body to metabolize carbs, which can affect blood sugar and insulin, resulting in your body storing energy as fat. Lack of sleep also makes you more susceptible to stress, which has a negative effect on your metabolism. For best results, be sure to clock eight quality hours of pillow time a night.

You’re not building muscle. A higher muscle mass means you’ll burn calories at a faster rate. Besides, building lean muscle mass by eating protein and strength training won’t just boost your metabolism, it’ll have you feeling like you can take on the world.

Some people are blessed with a speedy metabolism (lucky them!). For everyone else, stoke that inner fire and take the steps to boost your metabolism: eat a nutritious diet, stay hydrated, rest easy, and think protein. Let us know how it pays off!

Looking to learn more about your health? Check out the PGX blog for a wealth of tips and info.

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Refresh your workout by trying something new

Written by Patience Lister - Posted on 10 February 2015

No matter what your fitness level is, you can always benefit from changing-up your workout routine. On top of providing a refreshing change, trying a new form of exercise can help you:

Improve fitness: Just like cross-training, doing something different will help build up new muscle groups. This will make you a stronger, more powerful athlete. If you’re an avid runner, try a weekly yoga class to further strengthen your core and improve flexibility.

Prevent injuries: A repetitive workout regime can lead to injury by overworking the same muscles or putting repetitive stress on joints. Trying a new activity can help reduce stress injuries and even out muscle imbalances for extra physical support.[1] If your go-to sport is cycling, why not try boxing to enhance upper body strength?

Feel more motivated: Trying a new activity is stimulating! It can take you to a fresh new environment and introduce you to new people. When going to the gym loses its luster, join an ultimate Frisbee league or other sports team for social motivation.

Boost weight loss: The more repetitive your workout is, the more efficient your body gets at doing it. Trying something new stimulates your muscles and uses more energy (a.k.a burns more calories!).[2] If you no longer break a sweat at aerobics class, switch-it-up with a hula-hooping class.

After all, variety is the spice of life! Tell us your workout tips in the comments section bellow.

[1] Batalha, N. et al. “Does a Water-Training Macrocycle Really Create Imbalances in Swimmers’ Shoulder Rotator Muscles?” European Journal of Sports Science April 23 (2014): 1-6. Web. 17 January 2015.

[2] Stewart, Brett and Jason Warner. Functional Cross Training. Berkeley: Ulysses Press, 2014. Print.

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