6 Best Before and After Workout Foods to Energize

6 Best Before and After Workout Foods to Energize

What you eat before and after a workout plays a vital role in your energy levels. When you’re exerting energy during exercising your body will rely on what you have eaten prior, and when you’re done working out your body will start to recover, using the food/drink that you consume afterward.

To keep your body from feeling sluggish while exercising, eat the right pre- and post-workout foods.

3 Easy Pre-Workout Foods

As a general rule of thumb, try to consume a healthy snack 45 minutes prior to your workout. It shouldn’t be heavy, as you don’t want to feel weighed down, but it should be filling enough so that you don’t feel hungry. During your snack time, also try to drink one or two glasses of water to help ensure proper hydration.

Peanut Butter Toast With Banana1. Peanut Butter Toast With Banana

This pre-workout snack contains protein, fibre, magnesium, and potassium! In addition to being delicious, peanut butter also packs protein and fibre. Bananas have been used in endurance sports for decades because they contain vitamins, minerals, sit low on the glycemic level, and have also been known to help reduce muscle cramps.

2. Fruit Smoothies with Protein Powder

Whip up a fruit smoothie with mixed fruit, frozen bananas, nut milk, and top it off with a serving of protein powder such as PGX Satisfast Whey Protein Drink Mix*, which is available in two tasty flavours!

3. Fruit With Almond Butter

Almond butter comes jam packed with monounsaturated fats (the good kind of fat), magnesium, and has also been shown to support healthy heart function. Choose fruits that pair well with almond butter, such as apples and bananas.

3 Simple and Hearty Post-Workout Foods

Getting a solid meal into your system within 60 minutes of exercising is a goal worth shooting for. Food takes longer to digest than liquids, so the quicker you can eat something post workout, the faster your body can use that fuel to replenish the energy levels that have decreased during your workout.

Salad with Chicken or Tofu and Veggies1. Salad with Chicken or Tofu, and Veggies

Salads are a fantastic healthy post-workout meal. Choose from toppings like veggies, nuts, legumes, and boiled eggs to help your body get the nutrients it needs, while your protein can come from chicken, shrimp, and nuts.

Here’s a recipe for a simple, healthy salad dressing I really enjoy:

  • 2 tbsp apple cider vinegar
  • 2 tbsp olive oil
  • 2 tbsp fresh squeezed orange
  • 1 tbsp of honey

2. Protein Pancakes

These four-ingredient protein pancakes are much more than just a healthy alternative to traditional pancakes, they’re also incredibly delicious!  Complete this energy-boosting treat with a topping of nut butter and fresh fruit!

  • 1 large banana
  • 2 large eggs
  • 1/8 teaspoon baking powder
  • 2 tbsp of your favourite vanilla protein powder
  1. Mash the banana.
  2. In a large bowl, mix the remaining ingredients, then add mashed banana.
  3. Pour the batter into heated skillet, cook through, and enjoy!

3. Marinated Protein and Sweet Potatoes

If you want something a bit heavier for a post-workout meal, a lean protein paired with a healthy carb like sweet potatoes or yams will do the trick!

  1. Cook your meat in a marinade of balsamic vinegar, lemon, and garlic.
  2. Cut the sweet potatoes into disks (about ¾ inch thick).
  3. Fill a skillet with ½ inch of water and cover the sweet potato disks. Cook until a fork can easily pierce through the potato.

*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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5 Common Fitness Fears and How to Overcome Them

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With all the benefits of regular exercise – including a stronger body, overall better health, endorphins, stress relief, lower BMI, and more – why wouldn’t you exercise?* Are your fitness fears holding you back?

Whether you’re new to working out or recently fallen off the wagon, fitness can be intimidating. But fear is no excuse for pushing aside your health and well-being. Get your workouts on track with these simple solutions to help you overcome five common fitness fears:

Fear 1: I Don't Know What I'm DoingFear #1: “I Don’t Know What I’m Doing”

Some exercises can look complicated, but those aren’t your only options. Start with something simple yet, effective – such as walking. It’s one of the simplest ways to burn calories, strengthen multiple muscle groups, support cardiovascular health, and boost your mood.

Once you’re ready for more complex activities, join an exercise class or hire a personal trainer so that you can learn proper forms and techniques.

Fear #2: “Everyone Is Looking at Me”

The right workout clothes can help boost your confidence at the gym or any other public place where people may glance your way. Find an outfit that is comfortable to exercise in and that you know looks good on you. Feeling good about your appearance may actually make your workout more successful.

Fear 3: I'm Not Fit Enough To Do ThatFear #3: “I’m Not Fit Enough to Do That”

Don’t pass up the opportunity to try a new exercise because of your fitness level. Whether you’re interested in hot yoga, taking a spin class, or joining a running club, start slow and set achievable goals that will gradually improve your fitness and abilities over time. You’ll find that most people are supportive and excited to witness your progress.

Fear #4: “Working out Is Boring”

If exercise feels like a chore, try something new. Go swimming at your local pool, join a dance class, roller blade, or jump rope in front of your TV. In addition to these, try working out with a friend. You’ll be surprised how quickly your workout passes when you’re engaged in a good conversation.

Fear #5: “I’m Not Seeing Any Results”

We all like immediate gratification, but it may take a few weeks (or possibly months) to see changes in your body mass and muscle tone. In the meantime, be patient and focus on other benefits, such as endorphins and increased energy levels.

Prior to starting your exercise journey, please ensure that you’ve spoken with your doctor and are cleared to begin.

Support your fitness and weight loss goals with PGX. Refuel after your workouts with PGX* Satisfast Whey Protein Drink Mix and keep your blood sugar stable already within the normal range with PGX* Daily Singles.*

**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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How to Start Exercising: 4 Tips for Beginners

How to Start Exercising: 4 Tips for Beginners

Making the decision to start exercising is a huge step, one that will help shape your lifestyle, and your future health.*  It can also be hugely intimidating, leaving you to wonder, where do I begin?

If you’re new to exercising, one of the most important things to know about getting started is that it’s best to start slow. Easing into a regular workout routine can help prevent injury and shock to your body, due to over-exercising. It also sets the foundation for maintaining healthy workout habits right from day one.

How to Start Exercising

zumba1. Research

There are many effective ways to exercise. You can go solo, or join a class, workout from home, or join a gym – you can even choose to work out on land, or on water!

Before you settle on how you want to exercise, do a little research on the cost and quality of gyms close by, and whether or not there are any local groups that pique your interest. Here’s a sampling of some of the  types programs you may find to join:

Here are a few fun and popular exercise programs you may want to learn more about:

  • Zumba: A non-choreographed dance workout, that’s super fun and high-energy.
  • Pilates: A system of exercises done on a mat or using a special machine that focuses on full body strength using your own body weight. There will be a lot of core strengthening.
  • Yoga: A series of exercises that require holding body positions, while focusing on breathing. There are many types of yoga, such as hot, hatha, power, etc.
  • Spin/Cycle: Indoor bike riding on a bike machine. Tends to be a high-intensity, fast-paced workout.
  • HIIT:  A mode of exercise that alternates between  low/moderate intensity levels and high-intensity levels. Generally encompasses movements such as burpees, high-knees, and push-ups.

2. Maintain a Healthy Diet

Exercising is only part of the healthy living equation. A healthy diet is the other. When you combine a healthy, balanced diet with regular exercise, you’re helping your body get the full of benefits of both.

lunge3. Nail the Warm-Up

Doing a warm-up before getting started helps ease your body into the exercise. It also helps prevent muscle injury, get your heart ready, and mentally prepare you.

Dynamic warm up exercises can be done before most workouts. This is referred to as “active stretching” and involves movement versus static stretching (staying in place and stretching a muscle for an extended period of time).

Here are a few examples of dynamic, easy to execute, warm-up exercises:

  • Walking lunges
  • Frankensteins
  • Step forward, touch your toes
  • High knees and butt kicks

4. Get Enough Sleep

Maintaining a quality sleep cycle will help ensure that you’re energetic enough to do your workouts. It’s detrimental to try and exercise when you’re tired, and it can also lead to injury. Plan your nights so that you get to bed at a reasonable time.

*If unsure, include your doctor in your decision to help determine which exercise are best for you.

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Snap Pea Shrimp Pasta

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Weeknights can be busy, and getting a healthy dinner on the table can sometimes feel like an impossible task. That’s where pasta comes in. It’s quick, easy, and can be prepared in countless ways.  Best of all, there’s a type of pasta out there to suit just about everyone’s dietary needs and preferences!

This super easy and highly delicious Snap Pea Shrimp Pasta can be on the table in less than 20 minutes, and pairs perfectly with any pasta; rice, gluten-free, whole wheat, kamut, spelt, whatever you have on hand will work!

Snap Pea Shrimp Pasta

Snap Pea Shrimp Pasta

Ingredients

  • 12 oz cups pasta
  • 1/2 cup uncooked baby shrimp
  • 1 cup fresh snap peas
  • 1/2 cup grape tomatoes
  • 1 large soft-boiled egg
  • 1 1/2 oz of cream cheese, room temperature
  • 1 tbsp olive oil
  • Handful of fresh basil
  • Juice of 1 lime
  • Salt and pepper to taste

Directions

  1. In a large pot, boil pasta as per package directions.
  2. In a medium bowl, combine cream cheese, shrimp, tomatoes, and lime juice. Set aside.
  3. In a pan, lightly fry snap peas in olive oil.
  4. Combine all ingredients, sprinkle with fresh basil and salt and pepper.
  5. Add soft-boiled egg on top, and enjoy!
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How to Tell the Difference Between Cravings and Hunger

how to tell the difference between cravings and hunger

Contrary to popular belief, it’s not that tricky to tell the difference between cravings and hunger. For example, cravings rarely indicate an urgent need for a specific nutrient only found in, say, bacon.

What Are Cravings Anyway

While cravings don’t normally serve a purpose in terms of health, hunger is a necessary physiological response that ensures we seek out food to keep our bodies fuelled. Most cravings are not a sign that your body is lacking some particular nutrient. Instead, they are most likely borne of emotional hunger rather than physiological need.

To tell if your sudden desire to eat, for example, a bag of chips is a craving or real hunger, ask yourself the following questions:

  • Is that particular food the only one that will satisfy your desire?
  • Does the desire persist even if you wait ten minutes, or try to distract yourself?
  • Is your stomach growling or feeling hollow?
  • Are you finding it hard to concentrate?
  • Do you have a headache, fatigue, or fogginess?

If the answer to the questions above is a resounding “yes” then it sounds like you’re hungry and might want to choose a healthier way to refuel than eating a bag of chips. If the answer to the questions is mainly a “no” then the desire is most likely a craving and will pass if given enough time.

Differentiate between cravings and hungerLearning to Differentiate Between Cravings and Hunger

Learning to tell the difference between hunger and cravings is important as it can help prevent eating an excess of foods that can sabotage good health. Many cravings are liable to get you into a little dietary trouble, and may make it difficult to manage your weight. Some cravings for specific foods, especially meat products, are somewhat misleading and actually belie a hunger for fats and protein.

However, some specific food cravings, like those for meat products, can actually belie a hunger for fats and protein. So the next time you get an urge for an ooey-gooey double bacon cheeseburger, try a peanut butter and jam sandwich, or an avocado, some fresh dates, and a handful of walnuts instead. This combination of fats, sugars, and proteins will satisfy your hunger without the adverse effects associated with red meat consumption.

Controlling Cravings

Assuming that there is no nutritional need prompting specific cravings, what can you do to help curb your cravings? Here are some simple suggestions that could make a difference:

Drink Water

If you feel an urge to eat between meals, drink a glass of water and wait ten minutes. If you’re still feeling the desire to eat, you’re probably hungry and should find something healthy to satisfy that hunger.

Choose Snacks Wisely

Good ideas for healthy snacks include nuts, seeds, vegetable sticks and hummus, flaxseed crackers and guacamole, and a banana or apple.

Don’t Buy the Foods You Crave

If your kitchen is packed with bags of chips, bars of chocolate, cakes, cookies, bacon, sausages, cheese and similar fatty, sugary, and generally unhealthy foods, you’re more likely to eat them. Avoid buying these foods or bringing them home and you’ll find yourself eating healthy foods instead.

Eat More Vegetables

Not only are vegetables packed with antioxidants, vitamins, minerals, and phytonutrients, they are also a great source of water and fibre which help fill you up and reduce hunger, even when your appetite is enormous and you usually snack between meals.

PGX SatisfastTry PGX!

This patented complex fibre is made up of 100% natural, highly viscous polysaccharides which soak up water to expand in the stomach and create a feeling of fullness. As PGX helps to slow down digestion and the release of sugars from food, it supports healthy blood sugar levels.

 

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Spaghetti Squash with Bacon and Spinach

Recipe: Spaghetti Squash with Bacon and Spinach

Spaghetti squash is a tasty, gluten-free alternative to traditional pasta dishes. Quick and simple to make, it is highly versatile, and can be styled savoury or sweet – there are no rules when it comes to this fall favourite!

Spaghetti Squash with Bacon and Spinach

This recipe combines the nutty flavour of spaghetti squash, with the smoky and slightly salty taste of bacon. It’s extremely easy to make, and can be on the table in less than 40 minutes!

Ingredients:

  • 1 large spaghetti squash
  • 1 cup of fresh spinach
  • 6 strips of bacon
  • 1/4 cup of goat cheese
  • Olive oil
  • Salt and pepper

Directions:

  1. Pre-heat oven to 400 °F.
  2. Cover a baking sheet in tinfoil.
  3. Slice the squash in half. Using your hands, slather both sides, front and back, in olive oil. Sprinkle the flesh with salt and pepper, and lay face down on the baking sheet.
  4. Lay a wire cooling rack on top of a baking sheet covered in tinfoil.
  5. Spread out bacon strips on the cooling rack.
  6. Place squash and bacon in the oven.
  7. The bacon should take 20 minutes to cook, the squash 20–25.
  8. Allow squash to cool for 5–10 minutes.
  9. Using a fork, scrape the stringy flesh out of the squash, and place in a dish.
  10. Add sliced bacon, fresh spinach, and goat cheese to the squash, and toss.
  11. Enjoy!
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There’s a Lot to Love About Infused Water

There's a Lot to Love About Infused Water

There’s no doubt water is vital for human life, but many people struggle to get enough. For anyone who dislikes the taste of plain water, or who just wants to add extra nutrition to their day, infused water might be just the ticket.

Water and our BodyWater and Our Body

The human body is made up of 50–75% water, with good old H20 vital for a host of bodily processes. We need water for regulating temperature, and for forming blood, digestive juices, urine and perspiration.

Water helps us flush out undesirable chemicals, lubricate joints and mucous membranes, prevent occasional constipation, and keep skin firm and plump. It also helps dissolve minerals so the body can use them properly.

The Benefits of Infused WaterThe Benefits of Infused Water

Infusing water with fruits, vegetables, and herbs can increase its palatability, encouraging us to drink more. It can also add a few extra nutrients to our diet, without the added calories that come with many store-bought flavoured beverages.

Because infused water requires considerably less fruit than fruit or vegetable juice, it can help you cut back on cost, time, energy, and waste. And, infused water made naturally at home is far superior to products made with artificial colours, flavours, and sweeteners.

Depending on what you choose to infuse your water with, the resulting liquid may have an alkalizing effect on your body, which helps support the body’s optimal pH for good health. However, with infused water, you’re not going to get the same fibre as you would from actually eating fruit. Nevertheless, infused water has some added dietary value, and can help you and your family stay hydrated throughout the day.

How to Infuse WaterHow to Infuse Water

To make infused water, add sliced fruits and vegetables to a pitcher of ordinary tap or filtered water. Place the pitcher in your refrigerator for at least 15 minutes. The phytochemicals will leach from the produce into the water, adding flavour and nutrients, including antioxidants.

Some great options (and a few of my favourite combos) for infusing water include:

  • Cucumber slices and fresh mint
  • Lemon and lime slices
  • Strawberry and orange slices
  • Basil and carrot
  • Watermelon
  • Peach
  • Grapes
  • Blueberry and ginger root

If you have an abundance of any particular fruit, consider freezing it to use as “ice cubes” for a cold, infused water treat!

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How to Establish Healthy Habits for Back to School

image-blog-PGX-nHow to Establish Healthy Habits for Back to School-20160901

For many of us, heading back to school means we’re establishing a new routine to carry us through the next ten months! While this might sound daunting, it’s actually a great opportunity to throw out old unhealthy habits and start anew.

If it’s on your to-do list to get fit, lose a little weight, learn a new skill or make other changes in your life, this is the time! The beauty of September is that everything is in flux, so it’s easier than usual to break free of a vicious cycle. Here are a few ideas to help you build healthy habits to carry you through the school year:

Re-think Packed Lunches

kidlunch

If you have kids, the way you shop for groceries will most likely change once they go back to school. Take a few minutes to really think about the food choices you’re making as these will carry you through until next summer.

Instead of combing the aisle for perceived healthy, pre-packaged snacks for lunchboxes, can you build in time to your weekly schedule to make healthy, home made snacks with the kids instead? Some great, easy options for healthy home made snacks are:

  • Granola bars
  • Granola
  • Energy balls
  • Muffins
  • Fruit leather

Embrace Modern Conveniences

Consider signing up for a weekly home delivery grocery service. Not only is it super convenient, but it will force you to set aside time each week to plan your meals and be thoughtful about what you really need, better enabling you to plan for the week ahead and buy healthy foods.

Make the Best of a Busy Schedule

momrun

While you’re signing the kids up for their extracurricular activities, see if there’s anything close by that you can also engage in. If your kids are playing soccer, is there a track at the same field you can jog around? If your kids are at swimming lessons, is there a gym in the same building where you can work out?

Make Healthy Habits a Goal

momswim

Stop focusing on things like a target weight or running 5k in under 30 minutes and start concentrating instead on simply sticking to healthy habits. Going for a jog twice a week and cycling to work every other day is much more manageable than trying to stick to an intensive training program that requires you to find ten extra hours a week to run in pursuit of a half marathon.

Likewise, focusing on a singular goal, like losing 10 lbs, can easily lead to unhealthy yo-yo dieting. You’re more likely to eat poorly and starve yourself to achieve your goal, then simply regain all that weight (and more!) once you go back to a standard unhealthy diet.

Instead of putting all this stress on mind and body, change your mindset to one where eating your 8 fruits and vegetables a day is the equivalent of brushing your teeth. We barely have to muster any effort to brush our teeth because it is such an ingrained habit. Establish the attitude where healthy eating and exercise are just a routine part of your day and you’ll conserve the mental energy you usually use up trying to motivate yourself to go to the gym.

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Turkey Pear Breakfast Patties

Turkey pear breakfast patties

Looking to add a fresh and easy spin to your breakfast? These turkey pear breakfast patties are just the thing! Light, full of flavour, and ready in 10 minutes, these patties are the perfect way to add a little something special to your morning meal.

Turkey Pear Breakfast Patties

These patties go well with a fresh fruit bowl, or as an accompaniment to your favourite egg dish.

Turkey Pear Breakfast Patties

Ingredients:

  • 1 lb ground turkey breast
  • 1/2 cup diced pear, peeled
  • 1 green onion, finely chopped
  • 1 hot pepper, diced
  • 1/4 cup fresh cilantro, chopped
  • 1 tbsp freshly grated ginger
  • 3 tsp extra virgin olive oil

Instructions:

  1. In a medium bowl, combine turkey, pear, green onion, pepper, cilantro, and a dash of olive oil. Mix well
  2. Shape mixture into small patties (should make 6 small patties)
  3. Heat 2 tsp of olive oil in a nonstick skillet over medium heat. Add patties and cook for 4 minutes per side
  4. Remove patties from heat when they are golden brown and slightly crispy, and no longer pink in the middle
  5. Enjoy!

Follow us on Instagram @pgxdailylife to make sure you don’t miss out on any of our weekly recipes!

 

 

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3 Super Salads That Are High in Protein

3 Super Salads That Are High in Protein

Summer eating is all about fresh ingredients and easy-to-make meals. Salads are a refreshing way to appease your appetite on a hot summer day while loading up on fibre and protein.

Protein is a key nutrient for healthy weight management. By including a source of protein, your salad will be a filling, substantial, and energizing meal. Delicious sources of protein that taste great in salads include:

  • Beans and lentils
  • Fish
  • Lean meats
  • Quinoa
  • Nuts and seeds
  • Tofu

The following three salads are tasty, easy to prepare, and pack a protein punch.

image-pgx-blog-pointer-icon-salmon1. Salmon Sushi Salad

Perfect for lunch or dinner, this sushi salad combines all your favourite sushi flavours with fresh veggies, rice, and barbequed salmon. Perfect for those hot summer nights!

 

Ingredients:

  • 1 tbsp. soy sauce
  • 1 tbsp. rice vinegar
  • 1 tsp wasabi paste
  • 1 tsp sesame oil
  • 4 large leaves romaine lettuce, cut into bite-size pieces
  • 1 cup short grain brown rice, cooked
  • 1 avocado, pitted, peeled and sliced
  • 1 medium carrot, thinly sliced into strips
  • ¾ cup English cucumber, thinly sliced into strips
  • 2 sheets dried nori, cut into bite-size strips
  • 100 g baked or barbecued salmon cut into bite-size pieces

Instructions:

  1. Mix soy sauce, rice vinegar, wasabi paste, and sesame oil in a small bowl until well combined
  2. In a large bowl, combine lettuce, rice, avocado, carrot, cucumber, nori, and salmon
  3. Pour the dressing over top and gently toss until combined
  4. Enjoy eating with chopsticks.

image-pgx-blog-pointer-icon-bean2. Three Bean Salad

What’s a summer BBQ without a three bean salad? This classic, tangy and sweet salad can be pulled together quickly using pantry staples and a few fresh vegetables. This version uses kidney, garbanzo, and cannellini beans, but any of your favourites will work. 

 

Ingredients:

  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • ½ cup kidney beans, cooked
  • ½ cup garbanzo beans, cooked
  • ½ cup cannellini beans, cooked
  • ½ cup cherry tomatoes, quartered
  • ½ cup celery, diced
  • ¼ red onion, diced
  • ½ cup red bell pepper, diced
  • ½ cup cucumber, diced
  • 2 tbsp parsley, finely chopped
  • Sea salt
  • Pepper

Instructions:

  1. In a large bowl, combine beans, tomatoes, celery, onion, bell pepper, cucumber, and parsley
  2. Pour olive oil and balsamic vinegar on top and toss all ingredients until well combined
  3. Salt and pepper to taste

3 Bean Salad

image-pgx-blog-pointer-icon-tab3. Quinoa Tabbouleh

Quinoa is a highly versatile grain that adds just the right amount of crunch to your salad. This quinoa tabbouleh can be enjoyed on its own as a complete source of vegan protein, or served with a side of sliced chicken breast to increase the protein content.

 

Ingredients:

  • 1 firm Roma tomato, finely chopped
  • 1 cup parsley, finely chopped
  • ¼ cup fresh mint leaves, finely chopped
  • 1 green onion, finely chopped
  • ½ cup cucumber, finely chopped
  • 1 cup quinoa, cooked and cooled
  • 1 ½ tbsp fresh lemon juice
  • 1 ½ tbsp olive oil
  • ¼ tsp sea salt, ground
  • ¼ tsp black pepper

Instructions:

  1. Combine tomato, parsley, mint, onion, and cucumber in a large bowl
  2. Fold in quinoa
  3. Add olive oil, lemon juice, salt, and pepper, and toss ingredients until thoroughly mixed
  4. Allow to sit for a couple of hours before serving

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