4 Moves to Build Body Strength

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4 Moves to Build Body Strength

When you think of what it means to be in shape, what does that mean to you?

To me, being healthy and in shape means that you work out because you love your body, not because you feel the need to change it. You embrace it, not hate it. You push yourself for the ultimate goal of building strength and long-term health. Pairing weight training, total body cardio, and a good attitude are three perfect ways of doing just that.

Working out for aesthetic purposes can get tiring. You’re pushing yourself mainly to improve your outward appearance and not truly focusing on what your body wants.

So, let’s focus on strength today! The following 4 exercises are great weight-training moves that help build muscular strength.

1. Squat

Simple movements, like a squat, can help build strength. As you get more and more comfortable with your squat, you can begin to add weight. Whether you add a barbell (with or without weights) or utilize free weights, your form is key and I urge you to work with a personal trainer to ensure it is correct. As you add weight, you will likely take off repetitions.

Squats will not only help you build muscles in your legs, but they also promote body-wide muscle building [1]. As you squat, testosterone and human growth hormones are released which aid in improving muscle mass when you train other areas of your body [2].

2. Shoulder Press

Because the shoulder joint is one of the most movable and unstable joints in the body, it’s important to strengthen the muscles that surround it. Everyday movements, like putting a heavy box on a top shelf and lifting up grocery bags, use those muscles; just another reason to maintain strength here!

The basic shoulder press is a great push exercise to help you gain strength in your upper body. Just like the squat, as you gain confidence with this exercise (in right form), you can begin to add more weight. You can also do a shoulder press with a barbell or free weights either sitting or standing.

3. Bench Press

Another great push exercise is the bench press. Known as the “universal lift” by weight trainers across the nation, this exercise not only uses your chest but basically every muscle in your upper body! Just like the previous two exercises, you can add weight as you become comfortable, and it can be done as a chest press with dumbbells or a barbell press on a bench. This exercise can be done on a straight bench, decline or incline. The difference in angles simply targets different areas of your chest.

4. Pull Up

To my ladies, I know how difficult these are. Honestly, I can probably only do a few pull ups right now. It’s an exercise that you need to work on (gradually) until the muscles in your upper body work together.

Pull ups are great because they can be done virtually anywhere, like outside utilizing a tree branch, or at an elementary school on the monkey bars. Pull ups, like squats, are a compound body movement which can release human growth hormone when done correctly [3]. If you cannot do a pull up on your own, start off with a lat pull down or an assisted pull up machine.

References:

[1] Mercola, Dr. “8 Reasons to Do Squat Exercises.” Mercola.com. Fitness Peak, 25 May 2012. Web. 27 Nov. 2015.

[2] Mercola, Dr. “8 Reasons to Do Squat Exercises.” Mercola.com. Fitness Peak, 25 May 2012. Web. 27 Nov. 2015.

[3] Meyers, Anthony. “6 Benefits Of Pullups – Muscle Class.” Muscle Class. N.p., 14 Nov. 2011. Web. 27 Nov. 2015.

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5 Healthy Breakfast Ideas

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5 Healthy Breakfast Ideas

Breakfast can fuel your morning, recharge your blood sugar, and help to prevent the mid-morning slump. Studies show that people who eat a healthy breakfast have an easier time managing their weight. However, it’s often hard to think of healthy ideas in the midst of your morning rush. Keep this list handy for five breakfast options that will give your day a healthy kick-start!

1. High Protein Smoothie

With the right ingredients, smoothies make a healthy and filling breakfast that are convenient to eat on the go. Give this smoothie recipe a try one morning for a delicious breakfast drink complete with  protein, healthy fat, and fibre.

2. Apple With Cottage Cheese and Walnuts

Combining a fresh, crisp apple with creamy, protein-rich cottage cheese makes an ideal sweet and savoury breakfast. Sprinkle on a tablespoon of walnuts for added fibre and the omega-3 fatty acid ALA.

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3. Steel Cut Oats With Berries

If you exercise in the morning, steel cut oats make a fantastic pre-workout fuel. Their low glycemic index, along with the healthy balance of carbohydrates and protein, provides a long-lasting source of energy. To boost the fibre content, sprinkle on *SlimStyles® PGX Granules.

4. Protein Pancakes

Swapping out high-flour pancakes for those made with lentils, additional egg whites, or Greek yogurt will rev-up the protein content, and help stave off hunger during a busy morning.

5. Avocado Egg White Wrap

Healthy monounsaturated fats, protein, and fibre; A satisfying breakfast that’s as simple as wrapping sliced avocado and a cooked egg white in a corn tortilla or low carb cabbage leaf.

*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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A Guide to “Everything in Moderation”

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A Guide to “Everything in Moderation”

When you know you’re doing something healthy, it’s easy to get carried away. But more is not always best, even when it comes to diet, exercise, and work. Find your balance and get the most from your actions with this guide to “Everything in Moderation”.

Nutrition

No matter what the latest diet trend suggests, your body needs fat, carbohydrates, and protein to be healthy. Cutting one of these groups from your diet can hinder vital functions, such as vitamin absorption, mental focus, and hormone production. Similarly, foods such as fatty fish, coffee and tea, dark chocolate, and alcohol offer health benefits when consumed at moderate levels, but too much can put your health at risk.

Guide to Moderation: Eat a balanced diet of 20-35% fat, 45-65% carbohydrates, and 10-35% protein [1]. Enjoy all foods in their recommended serving sizes.

Dieting

Does your “diet” involve cutting out entire food groups or skipping meals? No matter your weight, this is not a healthy or sustainable way to lose it.

Guide to Moderation: Eat a variety of nutritious foods from all food groups in moderate portion sizes. Build healthy, fibre-rich snacks, such as PGX®* Satisfast® Whey Protein Drink Mix, into your meal plan to maintain healthy blood sugar levels already within the normal range.†

Exercise

Regular exercise offers countless benefits, including improved fitness, stress reduction, a trim waistline, and better overall health. But when the intensity or frequency of your workouts becomes too high for your body to recover properly, your health can suffer.

Guide to Moderation: To maintain your current weight and cardiovascular health, 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise every week is recommended. And don’t forget to include strength training in your routine.

Work

No matter how much you love your job, you sometimes need to leave your work, well, at work.

Guide to moderation: Find a work/life balance that includes time for family, friends, exercise, and relaxation—without your phone or laptop.

Sure, moderation is not always an option—like when you’re training for a marathon or pushing through a big project at work. But that’s okay. The key is moderation over the long term.

*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.

References:

[1] Health Canada. “Eating Well with Canada’s Food Guide – A Resource for Educators and Communicators.” Food and Nutrition. Web. 18 October 2015.

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6 Best Post-Workout Foods

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6 Best Post-Workout Foods

Efficient refueling after a workout helps your body build and maintain muscle. Strength training and other types of exercise can cause tiny tears in the muscles which, when repaired, help to make the muscles stronger. However, your body needs a good supply of protein, carbohydrates and healthy fats in order to make those repairs.

Research suggests that a 4:1 ratio of carbohydrate to protein is an efficient way to replenish muscle energy in the form of glycogen, and to kick start the healing process to build stronger and healthier muscles. This process also requires a good intake of vitamins, minerals and other nutrients, including plenty of antioxidants, to stave off damage from the free radicals generated by increased metabolism during exercise.

Post-Workout: The Importance of Protein

When choosing post-workout foods, aim for between 6 and 20 grams of protein, depending on factors such as the intensity of your workout, your body weight, and your weight management goals. This helps feed your muscles without overtaxing digestion or overloading on amino acids that won’t be used.

A smoothie with a scoop of plant-based protein, such as PGX Protein*, is an easy and convenient way to get a good amount of protein, along with beneficial fiber, carbohydrates, vitamins and minerals.

In addition to choosing foods with a good amount of protein, it’s also a good idea to keep your fat intake low immediately after exercise, as fat slows down digestion. However, including a source of omega-3 essential fatty acids can help support your body’s natural inflammatory response.†

6 Post-Workout Foods

Not a fan of smoothies? Not to worry! Keep the following foods on hand for a delicious, beneficial post-workout snack or meal:

1. Nut Butter and Banana Sandwich

PB & J, without the J! Try eating a banana, almond butter sandwich on whole wheat bread for a quick way to refuel after a session at the gym or after a big competition.

The almond butter and bread provide protein, and the almonds are a source of vitamin E, magnesium and calcium, which support healthy muscle function. Bananas contain easily digested carbohydrates to restock glycogen stores, in addition to a range of beneficial antioxidants. They also contain tryptophan, the amino acid that is converted into serotonin, so bananas could be the ideal post-workout snack for anyone who struggles to enjoy exercise!

2. Lentil Soup

A rich source of protein, iron and fiber, lentils are a great choice for any post-workout meal. They have about 2.2 grams of carbohydrates to 1 gram of protein, so adding in kale, spinach or chard to a basic lentil soup is a great way to meet that 4:1 ratio of carbohydrate to protein, all while stocking up on vitamins, minerals and a range of phytonutrients.

Mix in onions, leeks, shallots and/or garlic for additional sulfur compounds that help the body to produce glutathione, a key antioxidant enzyme that helps support muscle health.

3. Chickpeas

Chickpeas are a versatile whole food that can be boiled, roasted and salted for a handy post-workout snack. They can also be included in a vegetable stir fry with soba (buckwheat noodles) to round out the protein for a heartier meal, or processed into hummus as a simple, tasty dip to enjoy alongside fresh vegetables or pita bread.

Chickpeas have a 3:1 ratio of carbohydrate to protein, barely any fat, and when you combine them with a little lemon juice (rich in vitamin C), they’re a good source of iron.

4. Chia-Tofu Pudding With Blueberries

Chia seeds are a complete protein, containing all nine essential amino acids required in our diet. They’re also a good source of omega-3 essential fatty acids. When whipped up with some silken tofu, blueberries, and a dash of maple syrup, chia seeds transform into a delicious pudding that is high in antioxidants, protein and fiber.

5. Sweet Potatoes

Sweet potatoes are a good source of carbohydrates, beta-carotene, vitamins C, B2, B6, B5 (pantothenic acid), folic acid, copper and potassium. Team a sweet potato with a good source of protein, like hummus or beans, and you’ll have an excellent antioxidant-rich post-workout meal.

6. Maca

This root vegetable is a rich source of nutrients and is traditionally used to support adrenal gland function, helping the body to cope with stress. Maca may also help keep cortisol levels in check, which can support healthy blood glucose regulation already within the normal range and support a healthy inflammatory response.† Powdered maca can be added to any smoothie, or even to soup for convenience.

Developing Good Post-Workout Eating Habits

It’s important to eat well after exercise so as to not leave yourself vulnerable to injury and to support a healthy immune system.† Exercising without giving your body enough time and the right nutrition to repair muscles can increase the risk of muscle soreness and injury, as well as making you susceptible to fatigue and less than optimal support for your immune system.†

If you find it hard to eat after exercising, try a protein shake or soup. Liquids are easier to consume, digest and assimilate, meaning that you can pack in more good nutrition without expending energy chewing and breaking down the food. Save the serious whole foods for about an hour after exercise so your body has time to ready itself to focus on digestion.

Remember to make your post-workout foods fun! That way, you’ll be more motivated to exercise and won’t be tempted to skip the important window of opportunity to restock those glycogen stores and help your muscles to start healing.†

*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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Why You Crave Sugar

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Why You Crave Sugar

Practically everybody knows that sugar is bad for our health, so why is it such a challenge to give it up? What is it that makes many of us crave sugar so relentlessly, and how can we conquer those cravings? A wealth of research suggests four considerations that may affect sugar cravings:

  1. Stress
  2. PMS or Menopause
  3. Microbial imbalance in the gut
  4. Thyroid health

These issues can all overlap, feed each other and make sugar cravings that much harder to overcome.

1. Stress

Someone who has a diet high in sugar typically has a higher risk of occasional sleep problems, erratic energy levels, and less  concentration. This can make it harder to get through essential tasks and to manage emotions. This then leads to stress, which can prompt sugar cravings, and so on. It’s a cycle that’s all too easy to get stuck in.

According to a study published in the journal Appetite, 77% of women who had high levels of stress reported sugar cravings, compared to just 31% of women who were relaxed. The women who felt stressed also had significantly larger waists and higher levels of leptin, a hormone involved in appetite control.

For some people, finding new ways to relax or allotting for sufficient downtime in their schedule could be key to conquering their sugar cravings. Taking up a new sport, social activity or simply finding the time to take a bath may be just what you need to skip the sugar.

2. PMS or Menopause

PMS and menopause normal life stages can influence the activity of insulin, making cells more resistant to its effects and thereby increasing the likelihood of sugar cravings. Ensuring a healthy, balanced diet that is high in vitamins (especially B vitamins), minerals and healthy fats and protein from fibre-rich plant foods can support hormone levels and stable energy release, helping to combat sugar cravings. Taking a high-fibre supplement such as PGX* can also help with appetite control by slowing down the release of carbohydrates from food and maintaining a feeling of fullness for longer.

Anyone who is having a hard time cutting back on sugar and who is approaching menopause, or who experience alterations in appetite around the time of their period, may find it helpful to talk to a physician or qualified naturopathic doctor. Other signs of PMS or menopause can include mood swings, changes in libido, occasional lack of sleep and fatigue and hot flushes.

3. Gut Bacteria

A high-fibre diet is also a great way to feed the beneficial bacteria in the gut which, in turn, helps reduce the likelihood of yeast overgrowth. Anyone who has recently taken broad spectrum antibiotics or who is on long-term antibiotic therapy is at a higher risk of dysbiosis, a state of microbial imbalance in the gut, where the blanket eradication of bacteria (good and bad) can lead to an overgrowth of bad bacteria and microbes, like Candida albicans, that cause yeast infections.

An imbalance in gut bacteria has been associated with altered energy metabolism and even alterations in neurotransmitter levels. The microbes in the gut produce neurotransmitters such as serotonin and communicate with the central nervous system through the vagus nerve. Researchers have found that a diet high in processed foods and simple carbohydrates can dramatically reduce biodiversity in the gut, which could have a significant impact on cognitive function and appetite.

A prebiotic diet that includes fibrous foods like asparagus, artichokes and chickpeas can help to feed good bacteria, while a high quality multistrain probiotic formula can replenish lost beneficial bacteria.

4. Thyroid Health

Thyroid health is another  consideration where sugar cravings are concerned, and is best addressed with a qualified health practitioner.

In the meantime, it is important to ensure a good intake of vitamins, minerals, healthy fats and lean protein from high fibre plant foods, in addition to cutting back on caffeine and sugar and ensuring you get adequate sleep. Eating sugary foods can increase stress on the body and lead to fluctuating energy levels, so avoid these foods and support your thyroid health.

You may find that simply increasing the level of fibre in your diet, staying hydrated, and getting a good night’s sleep make it much easier to keep those cravings at bay.

*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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