Yearly Archives: 2015

Why Artificial Sweeteners Are a No-no

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artificial sweeteners

Artificial sweeteners actually fuel weight gain

Sugar – I can’t resist it, no matter how hard I try. An incurable sweet tooth has sabotaged many of us when it comes to healthy weight loss. While it’s tempting to swap out sugar for low calorie artificial sweeteners to keep that oh-so-irresistible taste, it’s not worth it, promise. Research suggests that artificial sweeteners actually fuel weight gain rather than prevent it.*

Here’s the thing about sweetness: your body uses it to predict how many calories you’re eating. Artificial sweeteners give your body that sweet kick without the corresponding calories, and that throws off the whole relationship between flavor and calories. They only get you halfway there – to your body, it’s like winning the lottery, but never getting any money. This can lead to a few things: increased appetite, weight gain, and reduced metabolism.[1] And just to rub it in, artificial sweeteners encourage sugar cravings and sugar dependence.[2] *

On the other hand, the calorie content in natural sweeteners can actually help keep you from overeating, according to research.[3] Opt for natural sweeteners such as maple syrup, honey, coconut sugar, raw cane sugar, and fruit juice.

Clearly, artificial sweeteners are off the menu – and there are more reasons than just weight loss to avoid these ingredients. But that doesn’t mean it’s open season on sugar! We’ve all taken a ride on the blood sugar roller coaster before, and sugar highs inevitably lead to sugar crashes. * Not to worry – these sweet solutions will satisfy, the healthy way.

If you’re a cream and two-splendas kinda gal

Switch back to sugar. Yep. Make it raw cane sugar if you like, but even straight up white sugar is better than the artificial stuff. For the more experimental among us, honey goes great with your morning cuppa.

If you can’t get through the day without a diet soda

Craving a sweet drink could mean your blood sugar is out of balance.* Add a protein-rich snack to your mid-morning routine, and skip the soda in favor of an energizing green juice, easy on the fruit.

If you want to sweeten a smoothie

Instead of adding artificial sweeteners, add a date, a pear, or a banana. Include PGX® in your smoothies for a nutrient-rich, fiber-full snack.

If your oatmeal is blah

And let’s face it, that’s just the way oatmeal is. Fiber or no fiber, it needs a little something to help it down. Try dried fruit and a drizzle of maple syrup – a little goes a long way. Maple syrup is still a natural sweetener, but it’s packed with bonus minerals.

If you just need a sweet fix

The conventional wisdom says, eat a piece of fruit. But no one craving a sugary snack wants to hear that. And an apple just won’t cut it, am I right? Try dressing that apple up with peanut butter – but make sure it’s no sugar added. Peanut butter is naturally sweet, plus it’s packed with protein.

But really, you just need a sweet fix

Hey, it happens. And when it does, I always go for a square or two of dark chocolate. Ok, sometimes three. A little indulgence (especially if it’s naturally sweetened!) is a part of any healthy diet.

*Note: 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.

[1] Swithers, S.E., Davidson, T.L. (2008). A role for sweet taste: Calorie predictive relations in energy regulation by rats. Behavioral Neuroscience, 122:1.

[2] Yang, Q. (2010). Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings: Neuroscience 2010. The Yale Journal of Biology and Medicine, 83(2), 101–108.

[3] Yang, Q. (2010). Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings: Neuroscience 2010. The Yale Journal of Biology and Medicine, 83(2), 101–108.

 

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Berry Power: Keep your joints and muscles ready for action

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Benefits of Berries

It’s hard to beat the colors, flavors, and amazing health benefits of berries! Whether you favor cranberries, strawberries, bilberries, or even Saskatoon berries, these little powerhouses can help keep your muscles and joints ready for action. Here are four reasons to add berries to your spring menu.

  1. Muscle recovery. Researchers at Massey University in New Zealand found that athletes who drank a blueberry smoothie before and after exercising needed less time for their muscles to recover.[1] It turns out that the antioxidant and anti-inflammatory properties of blueberries helps restore muscle strength faster, making back to back training sessions easier.*
  2. Maintain Healthy Joints . Thanks to their high seed count, raspberries provide 461 mg of joint-friendly omega-3 and -6 polyunsaturated fatty acids per cup.[2] Polyphenols in other berries, including Saskatoons, cherries, and blueberries, can help support healthy joint function.*
  3. Muscle cramps. When your diet is low in potassium, calcium, or magnesium, you’re more susceptible to muscle cramps. A regular dose of berries can help prevent such cramps by replenishing key minerals. For example, one cup of blackberries delivers 233 mg of potassium, 29 mg of magnesium, and 42 mg of calcium.2
  4. Oxidative stress. Whether it’s due to intense bouts of exercise, your environment, or natural aging, your cells deal with oxidative stress every day. Thankfully berries are loaded with antioxidants that help protect your muscles, joints, and many other tissues from the unstable free radicals that cause oxidative stress.*

Add berries and PGX® Granules to your next smoothie for a filling nutrient rich treat! Leave your muscle and joint-friendly tips in the comments section below.

berries

* 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.

[1] McLeay, Yanita et al. “Effects of New Zealand Blueberry Consumption Recovery from Eccentric Exercise-Induced Muscle Damage.” Journal of the International Society of Sports Nutrition 9.19 (2012): Web. 15 April 2015. [2] USDA. “National Nutrient Database for Standard Reference Release 27.” Agricultural Research Service. Web. 15 April 2015.

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Seven Sneaky Exercises for People Who Hate the Gym

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dog running

Hate the gym?

If you’re anything like me, the idea of going to a gym crowded with fitness fanatics is enough to make you break out in a cold sweat rather than a healthy, exercise induced glow. So, if gyms aren’t your thing, or if you face barriers in terms of mobility, finance, comfort and safety, what else can you do to stay active and healthy?

One of the best ways to stay active without actively thinking about exercise is to build physical work into your daily routine. To do that, here are seven sneaky exercises for people who hate the gym.

  1. Garden!

Now the sun is out and spring is here, this is the perfect time to dig over flower beds, pull up weeds, and do a dash of hoeing. Year-round, there’s always garden and yard work to do, be it pruning, planting, or raking up leaves. An hour in the garden can get the heart rate up and help keep you limber, and all while you synthesise some vitamin D and commune with nature.

  1. Take the Stairs

If you live in an apartment building, work in a high-rise office, take subways or otherwise encounter the choice between stairs, elevators and escalators, take the time to take the stairs. You’ll likely get to your front door just as quickly, and you’ll be supporting your health and the environment at the same time.

  1. Walk a Dog

If you have the time, love, and inclination to give a forever home to a dog in need, head on over to the local shelter and adopt. You and your new best friend will soon be exploring the neighbourhood on long walks that, if they’re anything like my walks with my pup, are a little like interval training (run, stop, sniff the fire hydrant, run again!). Can’t commit to a new family member for the rest of their life? Sign up as a volunteer dog-walker at the local shelter instead, or offer to take a friend’s dog for a walk.

  1. Wrestle the Kids!

Most kids are bundles of energy, so combine family time with exercise by play-wrestling, having a game of chase, playing an interactive video game, or having an impromptu kitchen dance party. You’ll be improving your fitness, strengthening those laughter muscles, and teaching your kids that exercise can be fun!

  1. Volunteer

Finding time to exercise can sometimes feel like it necessitates a choice between charitable work and personal fitness goals. Combine the two by volunteering with a local organisation that help kids and adults with mobility barriers to engage in physical activity. There’s probably a club near you that needs people to help take kids to swimming lessons, on nature walks, or to interpretative dance classes. Or, see if a local seniors’ home or community centre needs people to help with activities or manual labour, such as grounds-keeping.

  1. Get a Standing Desk

Office workers tend to spend around 75% of their day sitting, Fortunately, research shows that people who switch between a standing and sitting workspace can actually increase productivity and concentration, as well as improve their overall health and wellbeing. In one study, people who spent a week switching every half hour between working standing up and sitting down (using an adjustable workstation) felt less tired, compared to people who sat down all day at work.

  1. Sexercise!

The last suggestion in this list of seven sneaky exercises is the one you’re probably going to like the most: sex. Regular sex can help you and your relationship(s) stay in shape, depending on what you and your partner(s) get up to.

In an article published in the open access journal PLoS One in 2013, Julie Frappier and colleagues reported on their study looking at energy expenditure during sexual activity in young healthy, heterosexual couples in Montreal. They found that, on average, men expended 4.2 kcal/min (an average of 101 kCal per sex session), while women expended 3.1 kCal/min (69.1 kCal in total). The researchers concluded that sex could be considered, in some cases, to be a moderate form of exercise equivalent to about a 25-30 minute workout.

Anyone keen to make the most of their bedroom workout might consider incorporating planks, bridge, pull-ups, and a little zumba music.

See, exercise needn’t be a dull, solitary activity!

 

References

Frappier, J., Toupin, I., Levy, J.J., Aubertin-Leheudre, M., Karelis, A.D. (2013). Energy Expenditure during Sexual Activity in Young Healthy Couples. PLoS ONE 8(10): e79342.

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Recipe: Make a Healthy Sundae!

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healthy sundae

A healthy sundae recipe?

There’s nothing like the sweeter things in life. A piece of rich dark chocolate can remind you why life is worth living, and there’s no better way to conjure summer than in a slice of pie. But dessert is best served without a side of guilt – and we see no reason why a little indulgence should get in the way of your healthy lifestyle (and vice versa!). In fact, constantly depriving yourself of treats can actually make you more likely to abandon your diet or binge eat. Believe it or not, it’s possible to have your cake and eat it, too, with some simple food swaps.

 

Try these 6 healthy takes on the classic ice cream sundae:

Base – Sundaes are built around ice cream. Try swapping it out for coconut ice cream, frozen yogurt, homemade banana ice cream, or something else entirely. What I love to do: slice a pear in half, remove the core, poach it for 15 minutes, then sandwich a square of dark chocolate between the two halves to melt. Top with a small scoop of ice cream (or not) for a healthy treat so rich and indulgent your taste buds will do a double take.

 

Fruit – From raspberries to golden berries, there’s an antioxidant-rich superfood out there for your sundae. Add dried fruit for a concentrated burst of flavor or make your own fruit sauce with no added sugar for a simple superfood sundae.

 

Sprinkles – Nuts and seeds will add substance, protein, and a wonderful crunch to your dessert. Mix and match your favorite raw nuts with other toppings – think pecans with fresh cherries, or hazelnuts with roasted peaches. Pretty soon you’ll have forgotten that ice cream was ever a part of the occasion (kidding – we all know that’s impossible!). We also love adding coconut curls and cacao nibs for a superfood crunch.

 

Extras – This might not sound like the tastiest tip, but topping your sundae with a little chia, hempseed, or PGX granules will it out by adding fibre, which in turn will help your body handle the extra sugar and even help you feel full sooner. To take this from good advice to irresistible addition, toss flaxseeds in a drizzle of maple syrup and dehydrate on low temperature. Whole flaxseeds give you fibre – grind them to unlock even more nutrients.

 

Spices – A hint of vanilla bean, some fragrant all spice, or a dash of cinnamon – spices are great ways to add flavor without adding calories. Cinnamon especially is known for its ability to regulate blood sugar levels already within the normal range, so it’s a great addition to any sweet treat.*

 

Sauces – Let’s face it, when it comes to sundaes, ice cream is just a (delicious) vehicle for chocolate sauce and caramel. Look for healthy versions of these decadent toppings – like cacao nibs, or melted high quality organic dark chocolate. You can do amazing things with dates – like make your own caramel or fudge sauce.

 

Healthy Caramel Sauce

½ cup dates

½ cup almond, cashew, or coconut milk (or regular milk)

¼ tsp vanilla extract

pinch of salt

1 ½ tbsp. cocoa powder (for fudge sauce)

 

Blend equal parts dates and milk of choice (for this recipe, ½ cup of each, but you can easily adjust to make more or less – this is a very forgiving recipe) with vanilla extract and pinch of salt.

Transfer to a saucepan and heat on low for 5-10 minutes, until it reduces to half the original volume (about ½ a cup).

If you’re going for straight caramel sauce, you’re ready to go. If it’s fudge sauce you’re looking for, stir in cocoa powder.

Serving suggestion: Drizzle warm over ice cream, fresh fruit, oatmeal, or yogurt and top with chopped nuts.

Looking for a healthy precursor to your sundae? Explore the PGX recipe page for yummy options to suit any time of day.

 

* 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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More Delicious Smoothie Recipes

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On-the-go

The smoothie – a convenient on-the-go breakfast, filling mid-day snack, or post-workout recovery fuel. When done right, a smoothie can boost your intake of protein, fibre, and antioxidants while helping you meet the recommended 7 to 10 daily servings of vitamin-rich fruits and vegetables.
The sky is the limit when it comes to healthy smoothie ingredient. Yogurt, tofu, almond milk, kefir, beans, or nut butters can rev-up the protein content, while berries, sweet potatoes, squash, or leafy greens provide a wholesome boost in carbohydrates and antioxidants. For a healthy supply of omega-3 fatty acids, toss in a tablespoon of ground flaxseed, walnuts, or chia seeds.
No matter what ingredients you choose, include PGX* to kick the fibre content up a notch and ensure that your smoothie is healthy, filling, and satisfying. Try one of these popular smoothies for a nutritious treat.

Strawberry Balsamic Shake

Ingredients:
2 scoops of Very Strawberry SlimStyles Meal Replacement Drink Mix
½ tsp balsamic vinegar
500 mL of water

Procedure:
1. Measure out liquid into a shaker or blender cup.
2. Add 2 scoops of Very Strawberry SlimStyles Meal Replacement Drink Mix.
3. Secure lid and shake vigorously or blend until ingredients are mixed well.

Nutrition Information:
Calories: 243
Carbohydrates: 19 g (4 g fibre, 4 g sugar)
Fat: 7 g
Protein: 25 g
Sodium: 671 mg

Sweet Spinach Smoothie

Ingredients:
1 scoop of PGX Satisfast Dark Chocolate Vegan Protein
2 cups of spinach
1 banana
355 mL (1 ½ cup) of water

Procedure:
1. Measure out liquid into a blender cup.
2. Add spinach and banana to liquid.
3. Add 1 scoop of PGX Satisfast Dark Chocolate Vegan Protein.
4. Secure lid and blend until ingredients are mixed well.

Nutrition Information:
Calories: 239
Carbohydrates: 36 g (7 g fibre, 16 g sugar)
Fat: 1 g
Protein: 23 g
Sodium: 258 g

Tropical Cucumber Smoothie

cucumber

Ingredients:
2.5 g of PGX Granules
1 cup of kiwi (approximately 3 kiwis)
½ cup of cucumber (approximately 1/3 of an English cucumber)
½ cup of pineapples
355 mL (1 ½ cup) of water

Procedure:
1. Measure out liquid into a blender cup.
2. Add kiwi, cucumber, and pineapple to liquid.
3. Add PGX into blender (or blend ingredients first and stir in PGX right before drinking).
4. Secure lid and blend until ingredients are mixed well.

Nutrition Information:
Calories: 173
Carbohydrates: 44 g (5 g fibre, 18 g sugar)
Fat: 1 g
Protein: 2 g
Sodium: 58 mg

We would love to hear what kind of smoothies you like. Tell us your favourite smoothie recipe in the comments section bellow.

*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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Recipe: Make Ahead Smoothies!

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Quick and Easy

Smoothies are meant to be a quick, easy solution to healthy eating. So why does it seem to take longer to make a smoothie than to fry up a full bacon and egg breakfast? Cutting down on precious minutes spent washing and chopping fruit and veg will free up more time for a workout – or maybe just hitting the snooze button once more.

Save Time

To save time, prepare smoothie packs in advance for easy mornings and quick healthy snacks. Not only will you have a healthy meal at the flick of a switch, freezing your fruit and veg in advance helps keep your food waste down and your nutrient intake up (especially when it comes to those browning bananas). As a bonus, the frozen goodies mean you won’t be adding ice, which just waters down the vibrant flavours of this healthy fuel.

 

Just follow these 3 simple steps for make-ahead smoothie success:

 

  1. Prep your fruit: We love berries for the antioxidants, and bananas are the mainstay of many yummy smoothies. Let your creativity – and fruit bowl – be your guide and add mango, peaches, watermelon, pears, grapes, apples, and citrus, as you like.
  2. Add greens: You won’t even notice that handful of spinach or kale. If green smoothies are your thing, get experimental with cucumber, celery, and more. Mint added to a cucumber-watermelon smoothie is to die for.
  3. Freeze: Once your smoothie selections are washed and chopped, bag them in a medium Ziploc freezer bag and store until you’re ready.

Now, your early morning smoothie prep consists of emptying a freezer bag into the blender with 2-3 cups of liquid and any extra ingredients. Blend until smooth, and enjoy!

Liquids we love:

  • Dairy free milk (almond, soy, or maybe cashew for a creamier smoothie)
  • Coconut water
  • Milk or yogurt
  • Chilled herbal or green tea
  • Fresh pressed juice

Amp up the nutrition with these extra ingredients:

  • Protein powders
  • Ground flax seeds, or other fibre supplements
  • PGX granules*
  • Chia, hemp, and other seeds
  • Nut butters
  • Oatmeal
  • Spices (cinnamon makes a perfect pairing with nut butter, banana, and dairy milk for a natural protein boost)

What are you fave make-ahead smoothie recipes? Did we miss any must-have tips or flavour combos? Let us know in the comments, and keep an eye out for delicious smoothie recipes coming soon on the PGX blog!

*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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Healthy Desserts You Can Indulge In

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healthy desserts recipes

Some people are more than happy to eat a kale salad for dessert, but for anyone with a sweet tooth it can be a little harder to maintain a healthy diet. Not all desserts are laced with sugar and fat however, some are downright good for you! As well as healthy desserts you can indulge in, there are plenty of easy ways to turn a decadent dessert into a nutrition powerhouse, without losing any of the flavour or sumptuousness.

Simple Substitutions for Healthy Desserts

Here are just a few simple substitutions for the highly calorific ingredients often found in dessert recipes:

  • Mashed banana or apple sauce for sugar (reduce overall liquid in the recipe)
  • Cinnamon and vanilla extract for sugar
  • Flaxseed (1tbsp) mixed with water (4tbsps) to replace one egg
  • Almond meal mixed with apple juice for frosting
  • Dried fruit or cacao nibs for chocolate chips
  • Refrigerated coconut cream for heavy cream
  • Soy or almond milk curdled with apple cider vinegar for buttermilk

With these replacements you can turn muffins, cookies, cheesecakes and all sorts of desserts into vitamin and mineral packed, reduced calorie, reduced fat healthy indulgences.

Eating the Rainbow

Plenty of desserts are simply healthy to start with, such as rainbow popsicles made with an array of brightly coloured, antioxidant rich fruits such as watermelon, pineapple, oranges, kiwis, blueberries and strawberries. Just puree and freeze the fruits in sequence and you’ll have popsicles even your kids will love, with no added sugar!

To make them a little more like creamsicles, mix coconut cream with the pureed fruit – they will take a bit longer to freeze though.

You can also make rainbow fruit skewers – perfect for kids birthdays and for Pride!

Moroccan Spiced Oranges

Moroccan spiced oranges is another healthy dessert that can be made in minutes. Peel and slice 6 oranges into half-inch pieces, and mix with 1/4 cup slivered almond, 1/3 cup chopped pitted dates, 1 tbsp lemon juice, 1/4 tsp cinnamon, and 1tbsp of coconut sugar if you like things a little sweeter. Cover and chill for 5 minutes before serving.

A Healthy Raw Dessert

There are even healthy desserts for those who like a good cream pie. Courtesy of Chocolate Covered Katie, you can quickly whip up a <a href=”http://chocolatecoveredkatie.com/2010/12/06/raw-coconut-cream-pie/”>Raw Coconut Cream Pie</a> that includes coconut meat and raw zucchini, offering a fantastic array of vitamins and minerals, including potassium (great for keeping blood pressure healthy), and beta-carotene (to keep your eyes, ahem, looking good). †

Indulgent Chocolate Seed Balls

Or, how about making some <a href=” http://ohsheglows.com/2013/07/29/super-seed-chocolate-protein-bites/ “>chocolate seed balls</a> like Angela at Oh She Glows? These are choc full of antioxidants and have no added sugar. Simply throw your chosen ingredients into a food processor and when the dough is tacky enough (add a little water or apple juice if it’s too heavy), form the dough into inch-round balls and then freeze for about 15 minutes.

Use a cup of dates to about 3/4 cup of ground nuts and/or seeds, add a 1/4 cup cocoa powder, a dash of vanilla extract (or try peppermint extract!), a 1/4 tsp of cinnamon for a little added sweetness, and a dash of salt.

These nutrient-dense balls can be made nut-free by using a mixture of hemp hearts, chia, pumpkin and sunflower seeds. Use ground almonds for a little more sweetness, and add extra nutritional punch with cacao nibs, spirulina or protein powder (beware adding too much spirulina, lest they end up tasting too healthy!), flaxseed, and unsweetened coconut.

More Healthy Dessert Ideas

Other simple ways to make healthy desserts you can safely indulge in while keeping sugar and fat intake low include those that include plenty of plant fibre and natural sweetness, such as:

  • Chocolate zucchini bread
  • Banana bread
  • Beet brownies
  • Apple oatmeal muffins
  • Ground walnuts and dates for pie crust
  • Apple crumble with a date and oat topping
  • Black bean chocolate brownies
  • Pineapple and cashew ice cream

The plant fibre in these desserts helps to reduce their glycaemic index and leave you feeling full and satisfied even when eating fewer calories.† In addition, the nutrients in these plant foods support healthy metabolism and can provide protection against free radical damage.† For a simple way to lower the GI of a recipe and help cut calories, try adding a scoop of PGX* protein, or sprinkle PGX granules onto desserts.

Explore PGX recipes for other healthy options!

 

*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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March is Nutrition Month

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nutrition month

Have you had your “daily 10” today? Despite the key role that vegetables and fruits play in equipping our bodies with essential vitamins, minerals, fibre, and antioxidants, many people are not eating enough. The Canada Food Guide recommends that adults eat 7 to 10 servings per day – meaning ½ cup of vegetables or one medium sized fruit per serving.[1]

If you’re having trouble fitting in your “daily 10”, try these three ideas for sneaking extra produce into everyday meals and snacks.

 

1. Yam pizza. Boost the vitamin A, vitamin C, and potassium content of your next homemade pizza by spreading ½ cup of cooked, mashed yam onto the pizza dough. Top with a thin layer of tomato sauce and your favorite healthy toppings.

2. Black bean smoothie. Rev-up the fibre content and antioxidant power of your morning berry smoothie by adding a ½ cup of black beans.

3. Salsa yogurt salad dressing. Forgo store bought salad dressings that are high in fat and additives by preparing your own nutrient-dense salsa yogurt dressing. *Recipe below.

 

*Salsa yogurt dressing

Ingredients:

1 cup ripe tomato, diced

1 Tbsp. onion, diced

¼ tsp. garlic powder

1 tsp. jalapeno, finely chopped

1 Tbsp. cilantro, chopped

1/4 tsp. salt

1 Tbsp. fresh lime juice

1 cup Greek yogurt

salad dressing

Directions:

 Combine tomato, onion, garlic, jalapeno, cilantro, salt, and lime juice in a mixing bowl and toss well to mix. Allow to sit for 30 minutes. Mix ½ cup of the salsa with 1 cup of thick Greek yogurt. Serve drizzled over green salad.

Leave your nutrition tips in the comments section below.

[1] Health Canada. “What is a Food Guide Serving of Vegetables and Fruit?” Canada’s Food Guide. 2007. Web. 01 March 2015.

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Why Your Weight is a Matter of the Heart

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weight and heart health

 

The heart wants what the heart wants – and despite the mixed signals you might be getting, that’s not actually another piece of cake. The research is in – losing that excess weight is one of the best ways to be good to your heart. Think about it; for every extra pound, your heart has to work a little bit harder to keep nutrient-rich blood flowing. Add to that the other possible benefits of better nutrition and getting in shape: balanced blood sugar, healthy cholesterol levels , and higher antioxidant intake to help fight free radicals. It all stacks up in favour of a healthier heart.

Eat Plants

From fibre to antioxidants, plants are full of all sorts of nutrients that promote both healthy weight loss and heart health. They also lack the things that can weight heavy on waistlines and hearts alike: saturated and trans fats, cholesterol, sodium, and sugar. More space on your plate for fruits, veggies, and legumes means less space for high fat, high sugar processed foods.

Calories In

It’s impossible to reduce good nutrition to a simple numbers game, but when the numbers are on your side, it’ll show on the scale. Watching your calories is an important factor in healthy weight loss. Now, that doesn’t mean deprivation – just balancing what you eat with what you burn, which brings us to our next point.

Exercise

Not only is exercise one of the top factors in shedding weight, it’s one of the best things you can do for your heart. If you’re in good shape, your heart will be, too. Even a light walk every day will do your heart a world of good. Studies show that walking supports cardiovascular health and the benefits grow with the amount and intensity of the exercise.

Catch Some Z’s

Lack of sleep makes us more susceptible to stress. Stress can be a direct line to food cravings that will sabotage your weight loss goals. When it comes to optimal health – be it heart, weight, or anything else – hitting the pillow is as important as hitting the gym.

Be good to your heart, and your heart will be good to you. Like us on Facebook and Twitter for more tips and recipes to help you lose weight and be your healthiest self. We’d love to hear from you – how has losing weight benefitted your health?

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The Best Exercises You Can Do At Home

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home exercise workout

There are plenty of good reasons not to go to the gym, but most of those are not good reasons to skip exercise. If the idea of a gym membership leaves you in a cold sweat, be it for financial reasons, anxiety, health, lack of nearby facilities, or time constraints, then take a look at these simple ways to get a great workout at home.

Reimagine Everyday Objects

The key to an inexpensive and simple home workout is to repurpose household objects into exercise equipment. That way, you’ll save money, space, and the environment!

Some top contenders include:

Walls – we all have them, and they are the ideal back prop. Stand with your back against the wall and bend your knees into a squat. Hold for a minute (or longer) and you’ve just turned your wall into a quadriceps workout tool.

Doorframes – great for isometric exercises. Simply stand in the doorway with your arms extended right and left and push your hands against the doorframe as hard as possible for a minute or so to work out your shoulders, biceps and triceps.

Stairs – for a great calf workout, stand on your tiptoes on the edge of a step and lower your heels as far as you can before pushing back up again. Repeat five to ten times and soon your calf muscles will be fantastically toned.

Chairs – set two dining chairs slightly more than shoulder width apart and use them to do semi-push-ups. Place one hand on each chair while kneeling and then lower yourself down between the chairs. Put a towel under your knees for comfort if you have hardwood floors, and make sure to exhale as you carry out the push-up.

Laundry bag – if household chores are getting in the way of your exercise routine then it’s time to multitask. A heavy laundry bag is an ideal weight for deadlifts. And, if you’re feeling brave, repeat the deadlift when the laundry bag is full of wet laundry as it will be a lot heavier then.

Laundry detergent – those big bottles of laundry detergent are excellent for bicep curls. Save old bottles and fill them with water or sand (which is heavier), and gradually increase the number of repetitions you can do to tone your arms.

Shampoo bottles – everyone has to shower, so why not use the time for a few triceps presses. Just remember to make sure the bottle is closed, raise it above your head with your arm straight up and then lower the bottle down behind your head, keeping your elbow right next to your ears the whole time.

Towels – stepping out of the shower gives you another great opportunity for exercising at home. Fold your towel into a long, thin roll and with your arms straight up at the side of your head hold the towel so that your hands are about 18 inches apart. Pull as hard as you can with each hand and hold the stretch for 5 seconds, repeating the exercise 5 times in each set.

Cans – tinned food is ideal for a home workout as it tells you exactly how much you’re lifting and you’re pretty much always guaranteed to have a couple of cans somewhere in a cupboard. It might not seem much, but doing 15 reps each of bicep curls and triceps presses with a can of beans in each hand will soon have your arms tired and on their way to toned.

PGX* shaker bottles – if you’re making a protein shake with PGX then you may as well use the shaker bottle as an exercise tool. Just like with the cans, you can fill these up and use them for triceps and bicep exercises. Or, if you’re getting really fancy, make sure they’re well sealed and do some controlled arm swings. For daredevils, use tea towels to tie the bottles to both ankles and then do some leg lifts while sitting on a dining chair. Voila! Your smoothie is all shook up!

Other household items you can repurpose as exercise equipment include brooms, water bottles, and paper plates (use them as sliders for your feet when doing gliding abdominal tucks).

 

Set Up a Training Circuit

Once you’ve figured out your home exercise tools you can set up a training circuit. Running between the kitchen, bathroom, front stoop, and laundry to get to your next set of reps is a great way to mix up your resistance training with some simple cardio.

Get the kids involved and you’ve just saved yourself a whole heap of cash on a family gym membership, as well as having prevented another landfill getting clogged up with discarded dumbbells and exercise bands.

 

*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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