2015 - Page 6 of 6

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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5 Healthy Ways to Lose Weight Over Winter

Written by Leigh Matthews - Posted on 23 January 2015

If the winter marks the time of year where you’re more likely to stay indoors and drink hot chocolate by the fire rather than exercise, it might be time to learn to love snowshoeing, overhaul your diet, and borrow a dog. Read on for 5 healthy ways to lose weight over winter.

1. Make Exercise Fun!

Many of us find it difficult to exercise for exercise’s sake, meaning that over the cooler months we pack on the pounds, lose some of our fitness, and feel more sluggish and unhealthy.

Rather than concentrating on what the weighing scale says, focus on having fun and staying active and soon you’ll stop seeing your skis as a guilt-trip and start seeing them as your passport to fun! All it takes is a little change of mindset, so to avoid unhealthy weight gain and stay healthy and fit over winter, how about:

Exercising to socialise! Start a snowshoeing or cross-country skiing club with friends old and new!
Finding out of the way hot-springs that you have to hike into – the perfect reward for your efforts!
Getting the right equipment – if you have gear that’s a pain to use, you won’t use it, so invest in your success!
Signing up as a volunteer dog-walker at your local shelter – or taking your friends’ pups on hikes if you can’t commit full-time to an animal companion
Checking out your local community centre for badminton, tennis, squash, swimming or indoor volleyball opportunities – you’ll be in great shape for beach volleyball!

Of course, it’s not all about exercise, especially as it can be tempting to indulge in warming comfort foods in winter. Pies, puddings, and other hearty fare typically contain an excess of calories from simple carbohydrates and fats and, added to the excess alcohol and treats that you’re likely to consume over the festive period, this can see you starting out the new year with a few more pounds than you might like.

2. Try Plant Proteins

One great way to stay in shape over winter is to try plant proteins. Vegetables, fruits, grains, nuts, legumes and seeds are all great sources of protein and, unlike meat and dairy, plant proteins are accompanied by fibre, phytonutrients and healthy fats, in addition to essential vitamins and minerals.

Some great choices include:

Quinoa – 8g of protein per cup, excellent added to salads and baked goods
Buckwheat – 6g of protein per cup, a great substitute for regular flour
Hempseed – 10g of protein per 2 tbsps, great for salads, yoghurts, cookies, and smoothies
Chia seed – 4g of protein per 2 tbsps, add to salads, smoothies and desserts
Rice and beans – 7g of protein per cup
Spirulina – 4g of protein per tbsp, add to smoothies and energy bars

3. Know Your Nuts

Many weight-loss articles say to eat nuts as a health snack, but there are so many types of nut available and they can have wildly different calorie counts.

For example, 200 calories equals:

8 walnuts
10 macadamia nuts
10 pecans
22 cashews
22 peanuts
29 almonds
62 pistachios

So, when you’re snacking on nuts, mix it up so you get a good intake of nutrients from a variety of nuts, but don’t go overboard on calories.

4. Substitute High Calorie for Low Calorie, Nutrient Dense Foods

Cutting calories can quickly lead to a cut in essential nutrients, so it pays to learn some handy substitutions that mean you’re still getting the vitamins and minerals you need but without the surplus energy.

Some great nutritious replacements to consider include:

Cacao nibs for chocolate chips
Chia seeds for butter in baking – 2-3 tbsps chia soaked in a cup of water for 15 mins can replace a cup of butter
Mashed banana (1 cup) for a cup of oil or butter
1 cup pureed avocado for 1 cup butter
1 cup unsweetened apple sauce for 1 cup sugar (ideal for oatmeal cookies, just reduce the rest of the liquid by about a 1/4 cup)

5. Increase Fibre and Water Intake

Our wintertime food cravings are often the result of dehydration as many of us forget to drink enough water over the cooler months. Staying hydrated with herbal teas, mulled apple juice (in moderation), and warm water with lemon slices can help take the edge off hunger as well as help keep metabolism working nicely.

Along with drinking enough water, a good intake of fibre can also help combat food cravings. To help you feel full while cutting calories increase your fibre intake by eating more fresh fruits and vegetables, pulses, legumes, and whole grains. You can also add PGX to your morning oatmeal or cereal, as well as in soups and stews, or simply mix it with a glass of water or juice and you’ll get that same satisfied feeling of fullness but with significantly fewer calories.

*Remember to 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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8 Steps to Weight Loss

Written by Darcy Smith - Posted on 14 January 2015

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Maybe you’ve been hitting the gym religiously and cutting calories left, right, and center. More likely you’ve abandoned that unsustainable juice cleanse and those uninspiring workouts are already a distant memory. We’ve all been there – set intentions with the best of, well, intentions, only to realize we might have pointed ourselves in the wrong direction. Luckily, it’s never too late to course correct!

If you’re serious about your weight loss goals, here’s how to focus your resolution – and actually achieve it:

Do your homework. I know, not the most exciting way to start the year. But doing a little extra work up front will lay the groundwork for successful weight loss. Keep a food diary and be sure to include physical activity (yes, there’s an app – or ten – for that). This will reveal patterns – and show you where there’s room for improvement.

Set your goals. Think tangible goals. You may have “lose 20 lbs” in mind, but as a goal, it’s big and scary – and almost impossible to achieve. Instead, opt for a goal with measurable progress. “Add a plate of greens a day” is more achievable than “Eat more veggies”, and “Join an eight-week aerobics class” is better than “exercise more”. Sure, they might lead up to that end goal of significant weight loss – but now you’ve got a road map.

Think beyond weight loss. You look great now, and we’re sure your loved ones agree. Trouble is, you don’t feel Health is about more than shedding a few pounds. Put increased energy, better sleep, and reduced stress on your list of goals.

Write it down. You’ll feel more accountable if you have a visual reference, and it’s a great way to formalize your intention.

Plan ahead. Does it seem as though there’s an office birthday – with cake – almost every week? Those treats are hard to resist. The best way to keep your weight loss goals from being sidetracked by the unexpected is to eliminate it. Keep snacks, such as fresh veggies, nuts, or PGX Satisfast™ Protein bars, in your bag to pre-empt snacking temptations, and plan your week’s meals in advance so you’ll never be caught with your hand in the cookie jar.

Balance your blood sugar. Once you’re on the blood sugar roller coaster, it’s tough to get off – but it can be the key to healthy weight loss. Adding PGX to your healthy weight loss plan can help lower the glycemic index of foods and curb cravings that get in the way of your goals.

Track your progress. Think the homework ended at step 1? Keep up your food and exercise diary – it’s the best way (short of stepping on the scale) you have to track your progress. At the end of each month, look back on earlier stages of the diary to see where you’ve improved – and what pesky patterns remain to be broken.

Make room for mistakes. If you do fall off your health wagon, don’t abandon the wagon entirely. We all need the space to make mistakes – it’s how we grow. Don’t let that forbidden piece of chocolate become your excuse to quit.

Your number one resolution should always be to show love for yourself and the people around you. Surround yourself with positive, inspiring people and ideas and the rest will flow.

Have questions about PGX? Get in touch!

*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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