January 2016

5 Best Exercises for General Fitness

Written by Kara Hamada - Posted on 26 January 2016

You know those people in their late seventies who are still killing it in their favourite sport or are running around outside having fun with the grandkids? Those are the people I strive to be like. Health and fitness as we age are so important; it helps to ensure we can continue to enjoy life and all the things it has to offer.

So today we’re going to focus on a few tried and true exercises you can do throughout your entire life. The American Heart Association recommends at least 150 minutes of moderate activity each week; break it down into a goal of 30 minutes of moderate activity 5 times a week and it’s totally doable [1]! For a little incentive on the days you don’t feel like exercise, remember that it’s been proven that people who are physically active and maintain a healthy weight tend to live 7 years longer than those who are not [1]!

1. Swimming

Swimming is a wonderful way to get a full body workout while helping your heart at the same time. Water is 800 times denser than air, allowing for more calories burned and a harder workout inside a pool, than out of it [2]. Plus, it’s easy on the joints, which makes swimming a great exercise for all stages of life.

2. Zumba/Dance Classes

Who doesn’t love to dance their calories off? That’s why Zumba classes are all the rave. Zumba increases coordination, burns calories and is a full body workout that anyone can join in on! Zumba is an easy, fun way to get hooked on a workout.

3. Running

It is entirely possible to be a lifelong runner! To do so, it’s important to maintain a healthy diet, to be a generally good runner (you love running and do it often), rest your body when it’s tired, and make sure every injury you incur is fixed before continuing to run. I’ve seen many marathon runners in their 70’s whose love and passion for the sport has kept them going strong.

4. Pilates

A challenging, yet easy on your body, workout! Not only is pilates a refreshing mind-body workout but it also helps to develop a powerful core, flat abdominals, and a strong back [3]. The founder, Joseph Pilates, believed that people are only as old as their spines.

5. Yoga

There are so many different forms of yoga, it’s an easy bet there’s something for everyone! Yoga utilizes your own body weight which can be a challenge. What’s especially great about yoga is how easy it is to do on your own. Once you feel comfortable with the moves (and are confident you’re executing them safely and properly) you can practice at home, at a friend’s house, in the woods…wherever feels right! Yoga has also been proven (in relation to other low impact activity) to relieve stress and frustration, and support mood.*

1. Weight Training

Keeping muscles strong throughout your life is important and weight training can help with that. Weight training has been proven to support healthy bones, and even help build new bone [4].* By the time we are 70 we only have 50-55% muscle mass left – weight training can help prevent some of that [4]. If you need help getting started on a weight training program, many local gyms and fitness facilities offer personal trainers who can help put you on a program that’s right for you.

*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] “Physical Activity Improves Quality of Life.” Physical Activity Improves Quality of Life. American Heart Association, 2 Mar. 2015. Web. 21 Nov. 2015.

[2] “Why Swimming Needs to Be Part of Your Lifestyle.” Swimming.org. N.p., n.d. Web. 21 Nov. 2015

[3] “Pilates.” Benefits of Pilates. Balanced Bodies, n.d. Web. 21 Nov. 2015.

[4] Andrews, Elizabeth. “The Importance of Strength Training as You Age.” ACE Fitness. N.p., n.d. Web. 21 Nov. 2015.

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How to Curb Late-Night Snacking

Written by Patience Lister - Posted on 26 January 2016

You’ve stayed on track all day, yet once again you find yourself perusing the kitchen for a late-night snack. If this sounds all too familiar, you’re not alone. For many of us, late-night snacking is a key factor in whether we can successfully achieve or maintain a healthy weight. Not only do we have lower metabolic demands at night, but we also tend to crave less nutritious food, making late night snacks an easy way to pack on the pounds. [1]

If late-night snacking is holding you back from your goals, here are five tips to help you curb the habit:

1. Eat a Healthy Dinner

A nutritious, well-rounded dinner should sustain your hunger and energy until morning, leaving you with no excuse to snack. Include large portions of fibre-rich vegetables, a source of lean protein, and healthy fats in your meal to keep you full and satisfied.

2. Curb Your Hunger With PGX

PGX®* Ultra Matrix Softgels offer a convenient way to curb your nightly food cravings and experience a longer lasting feeling of fullness. Each softgel contains 750 mg of a patented natural fibre complex and is easy to take with your meal.

3. Break Your Routine

When snacking is part of your regular late-night routine, it’s time to switch things up. If you typically snack while surfing the net or reading on the couch, take your media to a different spot that’s further from your kitchen—such as your bed or a warm bath. Engage in an activity that makes snacking less convenient, such as walking your dog, sorting your closet, or a yoga session.

4. Brush Your Teeth

If the urge to graze becomes too tempting, brush and floss your teeth. Food is much less desirable with a fresh, minty mouth.

5. Keep Unhealthy Snacks Away

When all else fails, keep tempting and unhealthy snacks out of your home. Stock your kitchen with plenty of fresh-cut veggies for those nights when, despite all efforts, you find yourself at the refrigerator door.

Gain control of your snacking habits to gain control of your health—it’ll feel good!

*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®.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

References:

[1] Gallant, Annette, Jennifer Lundgren, and Vicky Drapeau. “Nutritional Aspects of Late Eating and Night Eating.” Current Obesity Reports, 3.1: 101-107. Print.

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3 Easy High-Energy Snacks

Written by Leigh Matthews - Posted on 21 January 2016

While energy drinks and coffee can give you a boost when your get up and go has gone, you’re really just running off ‘borrowed’ energy rather than sound nutritional choices that will nourish your body.

High-sugar snacks devoid of fibre, protein, healthy fats and other nutrients are also just a recipe for an energy low. So, when choosing high-energy foods, opt for snacks that provide a ready source of energy along with a wealth of nutrients to help you metabolize your snack and stay healthy.

Here are three high-energy snack ideas that are easy to prepare:

1. Nut Butter and Apple Slices

One of the easiest ways to stock up on fuel is to slice up an apple and load each portion with peanut, almond, or cashew butter. Apples are a rich source of simple carbohydrates, but they also contain plenty of fibre to help maintain blood sugar levels already in the normal range. Team the fruit with a good source of protein and fat – like your favourite nut butter! – and you’ve got a nutrient-rich snack for the whole family.

2. Overnight Blueberry Oats

If you’re busy as a bee, don’t even think about skipping breakfast! Make overnight blueberry oats and start your day with a burst of energy and antioxidants. It’s easy:

1/2 cup fresh or frozen blueberries
1 tablespoon of applesauce or mashed banana
1 tablespoon of chia seeds
1 teaspoon of cinnamon powder
1/2 cup of oats
1 cup of soy, almond or rice milk (or coconut milk for added luxury!)

Add all the ingredients into a mason jar and with the lid placed firmly on, give it a good shake to mix everything up. Refrigerator overnight. In the morning, grab your jar and a spoon and take your healthy breakfast to go!

3. Ginger-Date Energy Balls

Date-based energy balls are far and away my favourite high-energy snack. Easy to make in advance and customize, I often make Mason jars full of these as gifts for all the busy-bodies in my life. It’s best to use Medjool dates as these are naturally softer and easier to process. If you choose to use harder dates, soak them in warm water for about 15 minutes and drain and chop them before adding to the food processor.

The recipe below includes blackstrap molasses to boost iron intake, cinnamon to support healthy blood sugar regulation, and almonds as a source of protein, calcium and healthy fats. Add in some fresh ginger, traditionally used in Ayurvedic medicine for its warming effects and to support digestion.

2 cups almonds or cashews (raw, unsalted)
1 cup Medjool dates
2 tablespoons blackstrap molasses
1 teaspoon fresh ginger (grated or minced)
1 teaspoon ground cinnamon
1 teaspoon vanilla
¼ teaspoon sea salt
Shredded coconut or ground almonds (for rolling to coat)

To make the energy balls, add all the ingredients to a food processor and blend until smooth. Scoop out enough dough to form a bite-sized ball and roll it on a sheet of baking parchment before rolling it in shredded coconut. Store the balls in the refrigerator, using parchment to stop them sticking together, or freeze them for later use.

To add further punch to these high-energy snacks, try adding in a scoop of PGX protein powder* to your oats and energy balls for a slow release of fuel (and a little extra support for those muscles when moving heavy boxes!).

*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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Exercise and a Busy Schedule!

Written by Kara Hamada - Posted on 20 January 2016

Finding time to exercise can be hard! I work full time, run a non-profit animal rescue, blog, and still want time for myself, my boyfriend, my friends and of course, my cat! With a jam-packed schedule, finding that hour to hit the gym can easily get put on the back burner.

When you’re feeling like exercise is getting the boot, it’s always good to remind yourself that 2/3 of our adult population struggle with being overweight.

Here are a few simple ways of fitting exercise into a busy schedule:

1. Create a Workout Schedule

Are you a calendar type of person? If not, you may want to start. If you have a smartphone or a day planner, making an appointment to get your workout in for the day will hold you accountable and allow you to plan ahead. When you see a 6 AM workout for the next day on your calendar, you’ll know you need to get to sleep early and eat a good breakfast.

Every time you accomplish a workout that was on your calendar keep track of it! The goal is to form a habit. There’s been talk that “21 days” is all you need to form a new habit. Well, that might be the case for some, but many people need more than 3 weeks to form a habit; some say the magic number is 66 days. It could take months to form a habit that becomes a lifestyle, so calendar away, and continue to watch – and feel great about – your progress over the weeks.

1. Find Random Ways to Exercise

There are many random, fun ways to exercise. One of my favourite ways is to turn on whatever Netflix show I’m currently mainlining while I workout. I’ll put on a 50-minute episode and keep my body moving the entire time. You don’t need any fancy equipment either, just clear a space for yourself and rotate through burpees, high knees, push-ups, sit-ups, whatever gets your blood pumping!

Do you get a lunch break at work? Consider taking the first part of it to go outside for a jog. If you get a full hour, take 40 minutes of it to get an outdoor workout in, come back and finish up your lunch.

Find those moments where multitasking is possible and get your workout in for the day!

1. Sign Up for a Membership

Find something you really enjoy; barre, cycle, yoga, pilates, parkour, etc. Whatever it is, make sure it gets you moving!

Signing up for a membership and becoming a part of a community of activity seekers who love the same thing as you can be very motivating. Being surrounded by other people may serve as that extra little push you needed to make exercise a fun habit.

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6 Healthy Ways to Add Protein to Your Diet

Written by Darcy Smith - Posted on 13 January 2016

When you think about what your body needs as fuel for physical activity, protein is probably something that comes to mind. This macronutrient is a component of every cell in your body, especially muscles, cartilage, skin, and blood, and you need it to build and repair tissue. Proteins are also vital for the multitude of enzymes, hormones, and other compounds that help your body function.

Your body can make some proteins but others must be obtained from your diet, and because we don’t store protein the way we do fats and carbohydrates, it’s important to put protein on our plate at every meal. It might even be vital to your weight loss goals. Protein can help curb hunger and cravings, fuel fat burning, promote muscle growth, and help you maintain a healthy weight.

Try these 6 delicious and nutritious ways to add protein to your diet:

1. Hempseeds

With 9 grams of protein in just 2 tbsp, hempseeds are a hearty protein boost that can be sprinkled on pretty much anything, like your morning fruit and yogurt, your lunch hour salad, or your dinner time veggie rice bowls.

2. Peanut Butter

Peanut butter is a quick, easy, and delicious way to add protein to your day.
It offers about 7 grams of protein in 2 tbsp – just make sure you seek out natural peanut butters without added salt, sugar, or oils. Try it on whole grain toast in the mornings, in smoothies, or with celery for a protein-packed snack.

3. Eggs

These little nutrition bombs contain a complete complement of the essential amino acids that the body uses to build proteins – as well as a host of other important nutrients, from B vitamins to brain-boosting choline. Scramble them in the morning, boil them for an on-the-go-snack, or bake them into healthy treats.

4. Chia Seeds

Chia seeds contain about 4 grams of protein in 2 tbsp of seeds, along with a hearty dose of fibre and healthy omega-3 fats. Chia seeds are more versatile than hempseeds – you can make a delicious pudding simply by soaking them in almond milk for a few minutes.

5. Green Peas

Surprised that these dinner plate regulars are a great source of protein? 1 cup contains 7.9 grams! Sure, you could have them as one of the standard “meat and two veg”, but peas also make a tasty addition to quinoa salad, omelettes, and – if you get them fresh – salads.

6. Protein Smoothies

Power up with protein drinks such as PGX® Satisfast. Each serving has 20 g of vegan protein to help keep you feeling satisfied between meals. You can add PGX to smoothies for a quick and delicious boost.

While there are different takes on how much protein you need every day, a good rule of thumb to follow is to have 20-30% of your daily intake of calories come from protein. That means if you consume 1800 calories a day, you’re looking at about 90 g of protein daily – plenty of opportunity to incorporate tasty, healthy proteins into your diet! Check out the PGX recipe page for a little protein inspiration!

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Sports Drink Swaps

Written by Patience Lister - Posted on 7 January 2016

When sweetener ranks second (after water) on the ingredient list, you know your sports drink may be doing your body more harm than good.

Sure, during a hard workout you’re thirsty and in need of a pick-me-up, but don’t fall for inspiring slogans and appealing colours. Instead, rehydrate and support recovery with natural ingredients that also boost your nutrient intake. Swap out your sports drink for one of these healthier alternatives:

Water

Sounds obvious, but you can’t get more natural than a cold glass of water. Unless you’re sweating excessively for an extended period, sipping on plain water is often enough to stay well hydrated.

Coconut Water

If you’re hankering for a little more than water, this clean label alternative to a sports drink contains 600 mg potassium, 252 mg sodium and 60 mg magnesium per cup [1]. Its gentle concentration of electrolytes is similar to that found in your blood.

DIY Sports Drink

When you’re exercising for more than one hour, experts recommend that you consume both sodium and water to replenish what you lose through sweat [2]. Making your own sports drink is an easy and refreshing way to stay hydrated and rev-up your energy levels throughout your endurance sessions.

Mix the following ingredients in a pitcher until well dissolved and refrigerate until you’re ready to workout:

1000 ml warm liquid (water, green tea, or coconut water)
1/4 tsp. salt
3 tbsp. honey or agave syrup
2 tbsp. fresh lemon, lime, or orange juice

Ice Slurry

If exercising in hot weather saps your energy, swap your sports drink for an ice slurry. It will help to cool your core while quenching your thirst.

PGX

Protein plays a serious role in recovery. It helps build and repair damaged muscle tissue while supporting your immune system. With 10 g of protein per scoop, *PGX® Satisfast™ Whey Protein Drink Mix provides an effective way to fill your post-workout protein needs.

Chocolate Milk

Chocolate milk is also a practical (and delicious) swap for commercial recovery drinks. Its ratio of protein to carbohydrates is ideal for refueling and repairing your muscles.

*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®.

References:

[1] USDA. “National Nutrient Database for Standard Reference Release 27.” Agricultural Research Service. Web. 24 August 2015.

[2] ACSM. “Exercise and Fluid Replacement.” Medicine & Science in Sports & Exercise 39.2 (2007): 377-390. Web. 24 August 2015.

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Video: A 20 Minute Tabata Workout

Written by Kara Hamada - Posted on 5 January 2016

*It is always a good idea to consult a healthcare professional before starting a new fitness or exercise program.

If you enjoy getting your heart rate up Tabata training is for you! This high-intensity interval training lasts a total of 4 minutes per movement. So, when paired with 4 movements, you’re looking at exactly 20 minutes of fierce calorie burning fun!

Kara’s 20 Minute Tabata Workout

About Tabata

Japanese scientist Dr. Izumi Tabata discovered this form of exercise after conducting intensive research on two groups of athletes. One group worked out 5 times per week for 1 hour ( at a moderate intensity) while the other worked out 4 times per week for 4 minutes and 20 seconds (at a high intensity). The testing went on for 6 weeks and guess what the outcome was? The group that only worked out 4 minutes and 20 seconds utilizing high-intensity interval training came out as the leader, increasing their anaerobic and aerobic systems.

Tabata: How It’s Done

Tabata training is interval training at its finest. You work out as hard as you can for 20 seconds, then rest for 10 seconds. You complete 8 rounds of 20 seconds on, 10 seconds off, to complete the circuit.

Let’s put it all together to make an incredible 20 minute workout!

Kara’s 20 Minute Tabata Workout

Movements:

Jump Squat
High Knees
Jumping Jack Touch Down
Side to Side Touch

Mix things up by doing each of these exercises consecutively (20 sec on, 10 sec off), so that each set of 4 exercises equals 2 minutes. Do this 10 times. I set my timer for increments of 20 seconds and go continuously through these 4 moves until I hit 20 minutes.

You can also go through each movement one at a time, taking 5 minutes for each movement. Tabata is a great way of burning a high amount of calories in a short amount of time.

*There are always ways of modifying any exercise to make it easier and less intense if you are just getting back into it. 4 movements to try as a modification to this circuit are: jumping jacks, sit-ups, squats, and high knees.

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