4 Physical Benefits of Swimming

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4 Physical Benefits of Swimming

Swimming is great for your body – no matter what age, weight, or fitness level you are. Like no other activity, it provides an excellent workout while bearing only a fraction of your body’s weight. Make swimming a part of your routine for these 4 physical benefits:

1. Supports Cardio

There’s no doubt that swimming gets your heart rate up and lungs working hard. Participating in a high intensity swimming regime for 15 weeks supports overall cardiovascular health.

2. Burns Calories

Because swimming burns serious calories, it supports healthy weight loss. In 30 minutes, a 154 lbs person burns 294 calories doing the front crawl at a slow pace and  404 calories at a fast pace. As a comparison, this expends the same amount of energy as playing tennis or cycling at approximately 21km per hour for 30 minutes [1].

3. Tones Muscles

There’s more resistance moving in water than in air, which makes swimming an excellent way for you to tone and strengthen the muscles in your arms, legs, shoulders, and core.

4. Easy on Joints

Unlike high impact exercises, swimming is one of the few aerobic activities that is easy on your joints. It’s commonly recommended for people with who cannot withstand the trauma of other athletic activities, as well as injured athletes who need to keep their aerobic fitness up while healing.

Whether you swim solo, with friends, or with family, you’re sure to benefit. What’s your motivation for swimming? Let us know in the comments section below.
References:

[1]  The Amateur Swimming Association (ASA). “Swimming: Taking the Plunge for a Fitter Lifestyle.” 2014. Web. 1 July 2015.

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Best Trail Mix Ingredients for Hiking

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Best Trail Mix Ingredients for Hiking

Do you seek out the perfect vista for your mid-hike snack or do you munch away without dropping your pace? Either way, trail mix is a must-pack snack for any hike.

As great as GORP (good old fashioned raisins and peanuts) is, it can’t compete with the more sophisticated trail mix ingredients available today. When designing a healthy mix, aim to use 50% nuts, 30% dried fruit, 10% seeds, and 10% “fun stuff.” Here are some ingredients to start with:

Nuts

Nuts make up the bulk of your mix, providing a source of vegan protein, fibre, healthy fats, and micronutrients. Choose from raw, unsalted varieties of almonds, peanuts, walnuts, cashews, pecans, or pistachios.

Dried Fruit

The natural sweetness of dried fruit pairs well with nuts and supplies a surge in energy. Use unsweetened varieties of dried cherries, apple rings, cranberries, raisins, blueberries, pineapple, apricots, or dates.

Seeds

Seeds round out the nutritional value of trail mix with additional vitamins, minerals, fibre, healthy fats, and enzymes. Pumpkin, hemp, sunflower, and flax seeds are satisfying options.

Fun Stuff

This is where you can get creative and put your own spin on any trail mix recipe!  Adding ingredients such as dark cocoa nibs, candied ginger, or banana chips increase sweetness, while baked lentils, soy nuts, or puffed quinoa raises the crunch factor.

3 Great Trail Mix Recipes

Following the 50:30:10:10 ratio, try these three energizing combinations:

  1. Cashews, dried cranberries, pumpkin seeds, and candied ginger
  2. Almonds, dried cherries, sunflower seeds, and dark cocoa nibs
  3. Walnuts, chopped dates, hemp seeds, dark cocoa nibs, and large coconut flakes.

When your hike is over, help your body recover with a PGX® Satisfast™ Organic Vegan 15 g Protein Bar.

What do you like to eat on the trail? Let us know in the comments section below.

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Top 3 Healthy Food Swaps

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Top 3 Healthy Food Swaps

What’s more important, a healthy diet or enjoying what you eat? Thankfully, you don’t have to choose. It’s easy to boost the nutritional value of your meals without giving up the foods you love. Swapping your regular fare for something that offers greater health benefits and a similar culinary experience is a great way to kick your diet up a notch. Get started now with these top three healthy food swaps:

Swap 1: Granola for Muesli

Granola is not as healthy as it looks. The high sugar content of most store bought brands is enough to qualify them as dessert. Instead, fill your morning hunger with unsweetened muesli. The wholesome mix of raw nuts, seeds, and oats will up your fibre intake, while the dried fruit will satisfy your sweet tooth without added sweeteners. To further boost your morning fibre intake, sprinkle PGX® granules onto your muesli.*

Swap 2: Ranch Dressing for Balsamic and Olive Oil

It doesn’t make sense to top nutritious greens with a dressing that’s high in sodium and contains artificial flavors and preservatives. Instead, swap that bottle of ranch for an exquisite mix of balsamic vinegar and extra virgin olive oil – a big player in the Mediterranean diet. If you’re not a fan of olive oil, try homemade tzatziki or guacamole.

Swap 3: Barbecued Burger for Prawn Skewers

It’s hard to beat the smell of a sizzling summer barbecue. But instead of flipping burgers, add prawn skewers to your menu this season. Prawns are low in fat and calories while providing an elite source of omega-3 fatty acids, protein, and the antioxidant astaxanthin.

Adding variety to your diet is good for your body and soul. How else can you improve your meals? Let us know in the comments section below.

*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.

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8 Amazing Outdoor Workouts

Outdoor Workouts

8 Amazing Outdoor Workouts

The days are long and the weather is warm – it’s the perfect time of year to take your workout outdoors. If you’re a gym addict, you may be surprised how much more exercise you can get in the great outdoors. After all, you’ll be adding wind resistance, real gradients, varying surfaces, and moving obstacles to your experience. There are countless outdoor workouts waiting to be conquered. Here are 8 amazing outdoor workouts:

 

1. Hiking

Hitting the trails at a brisk pace assures a first-rate cardio session that strengthens your legs, glutes, core, and hip muscles. Being in a wilderness setting is also a great way to help you de-stress.

 

2. Stand Up Paddle Boarding (SUP)

Hit the lake, ocean or river! Stand up paddle boarding is not only fun, but it’s also a fantastic cross training tool that works your core while improving cardio, stability and balance.

 

3. Running

A favourite workout for city dwellers and suburbanites alike! Running is one of the most efficient ways you can get your heart rate up and burn calories, all while exploring local trails, beaches, and neighborhoods.

 

4. Boot Camp in the Park

A group workout, boot camp is the ultimate cross-training experience that offers core conditioning, strength training, and cardio through a combination of drills, obstacle courses, yoga, stretches and more.

 

5. Kayaking

Kayaking is an activity that is never boring! Whether you’re paddling along a river, lake, or ocean, it’s an adventurous activity that boosts aerobic fitness while strengthening your back, chest, shoulders, and arms. Kayaking is a low-impact activity and a great option for anyone wanting to support joint health.

 

6. Cycling

A workout that is easy to fit into your daily routine! Cycling is a simple and fun mode of transportation that tones your legs and glutes while providing a serious cardio session.

 

7. Beach Volleyball

A terrific way to socialize while getting a full body workout, volleyball also enhanced your reflexes, and improves hand eye coordination.

 

8. Swimming

When the weather feels too hot to exercise, cool down with a session of offshore laps or treading water at the beach or outdoor pool. Just be sure to slap on some sunscreen first!

 

When your workout is over, refuel with a PGX* Smoothie. Then let us know what you like best about outdoor workouts in the comments section below.

*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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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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More Delicious Smoothie Recipes

smoothie delicious

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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March is Nutrition Month

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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Heart Healthy Edamame Dip Recipe

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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Refresh your workout by trying something new

 

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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 Weight Loss Tips for Your New Year’s Resolution

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Does your New Year’s resolution involve losing a couple kilos, shrinking a few centimeters, or dropping a pant size? If so, you’re not alone. There are countless health benefits to losing excess body weight, but this resolution extends far beyond the New Year. Successful weight loss means losing it permanently.

Try these five tips to make 2015 the beginning of your thinner, healthier life.

  1. Slow and steady. If you want the weight to stay off, do not rush. People who lose weight slowly are more likely to keep it off.[1]
  2. Prioritize sleep. While this could be a resolution in its own, getting a good night sleep is a key part of maintaining a healthy weight.
  3. Keep active. On top of your scheduled workout, integrate physical activity into daily tasks. Walk your kids to school, take the stairs, or bike to the store.
  4. Eat! Weight loss does not equal hunger. Fill your plate with nourishing plant-based foods that are rich in vitamins, minerals, and fibre, but low in calories. Load up on fresh greens, mushrooms, berries, and tomatoes.
  5. Fibre, fibre, fibre! People who eat more fibre have lower body weight.[2] This is because fibre-rich foods are satisfying and filling. They help keep blood sugar steady and cravings curbed. Boost your intake of beans, seeds, and whole grains, or add PGX granules to your meals.*

What’s your weight loss tip?

 

*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] Heart & Stroke Foundation. “Canadians Trapped on Weight-Loss Rollercoaster.” Heart & Stroke Foundation. 2014. Web. 28 December 2014.

[2] Korczak, Renee and Joanne L. Slavin. “Effects of Dietary Fiber on Body Mass Index: A Systematic Review of Cross-Sectional Studies, Prospective Cohort Studies and Randomized Controlled Trials.” The FASEB Journal 27 (2013): 1079.3. Print.

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