Health Archives

Understanding Diabetes

Written by Patience Lister - Posted on 8 November 2018

According to the Canadian Diabetes Association, approximately 5 million Canadians have diabetes and another 6 million are estimated to have prediabetes. Every three minutes a new diagnosis is made in Canada, making it very likely that you already know someone living with diabetes or prediabetes.[1]

Both diabetes and prediabetes have long-term consequences for your health and need careful management. This means making healthy lifestyle changes that include regular exercise, a nutritious diet, and supplements.

The first step to making such changes is increasing your awareness. Here’s what you should understand about diabetes.

What is Diabetes?

Diabetes, often referred to by doctors as diabetes mellitus, is a chronic disease that causes high blood glucose (blood sugar) levels. This can be due to low insulin production by the body, poor use of the insulin produced by the body, or both.

Types of Diabetes

There are several different forms of diabetes, each with its own distinct characteristics. Prediabetes, type 1, type 2, and gestational are the most common forms.

Prediabetes

Prediabetes is the stage when a person’s blood glucose levels are abnormally high, but not quite at the level for diagnosis with type 2 diabetes.

Type 1 Diabetes

Also called insulin-dependent diabetes, type 1 diabetes typically begins during childhood. In this form, the body does not produce the insulin needed to stabilize blood sugar levels. To avoid complications, people with type 1 diabetes must take insulin orally or through injections.

Type 2 Diabetes

Approximately 90% of all cases of diabetes worldwide are classified as type 2, also called non-insulin dependent diabetes. [1]

Type 2 diabetes usually, but not always, begins during adulthood when a person’s insulin production slows or their cells can no longer react to insulin. This leads to unstable blood sugar levels. It is often caused by poor lifestyle choices, such as an unhealthy diet, not exercising, and being overweight. The good news is that you can gain control or even reverse type 2 diabetes through a long-term commitment to good nutrition and lifestyle adjustment.

Gestational Diabetes

Gestational diabetes is a condition that affects up to 20% of women during pregnancy. [2] It begins when not enough insulin is produced to keep up with the increasing needs of the mother, baby, and fluctuating hormones, resulting in increased blood sugar levels. Although temporary, having gestational diabetes increases the risk that mother and child will develop type 2 diabetes and the risk for high birth weight. [3]

It’s Not Just Diabetes

There are more consequences to diabetes than the actual condition itself. On top of regular blood sugar monitoring and daily doses of insulin, diabetes can function as a stepping stone to other serious health complications, including: [3]

Diabetic retinopathy (the leading cause of blindness)
Kidney failure
Heart disease
Diabetic neuropathy
Diabetic foot disease

Lifestyle Changes that Reduce Your Risk

Studies show that you can stop and even reverse the onset of type 2 diabetes by losing as little as 5% of your excess body weight and exercising 150 minutes per week.[4] Boosting your dietary fibre intake by eating more whole grains can also help reduce the risk of developing diabetes in the first place.[5]

Nutritional Supplements

To further support your healthy diet and exercise program, PGX offers a line of products stops the blood sugar roller coaster. Developed by our doctors who specialize in blood glucose management, each product is specifically formulated to support key aspects of health.

PGX lowers the glycemic index of food, smoothes out spikes in blood sugar levels after a meal, and encourages portion control by promoting the feeling of fullness.

Your First Step Toward Prevention

Diabetes is a serious disease that is on the rise throughout the world. Your first step toward preventing and managing diabetes is understanding more about it.

References:

[1] Diabetes Canada. About Diabetes. Canadian Diabetes Association. Available from:
https://www.diabetes.ca/about-diabetes [Accessed 29th October 2018].

[2] Diabetes Canada. Living with Gestational Diabetes. Canadian Diabetes Association. Available from: https://www.diabetes.ca/diabetes-and-you/living-with-gestational-diabetes [Accessed 29th October 2018].

[3] World Health Organization. Diabetes Mellitus. Fact sheet No138. Available from: https://www.who.int/ [Accessed 29th October 2018].

[4] Allende-Vigo MZ. Diabetes mellitus prevention. Am J Ther. 2015 Jan-Feb;22(1):68-72.

[5] Parker ED, Liu S, Van Horn L, et al. The association of whole grain consumption with incident type 2 diabetes: The Women’s Health Initiative Observational Study. Ann. Epidemiol. 2013 Jun;23(6):321-327.

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How to Think About Healthy Eating

Written by Leigh Matthews - Posted on 7 July 2017

How to Think About Healthy Eating

If the arrival of summer finds you brimming with motivation to lead a healthier, happier life, great! But with so much information and advice out there, where do you start?

First things first – ditch the diet. Throw out the whole concept of dieting and other health fads and get ready to build healthy habits for life with an entirely new approach to healthy eating.

Start Afresh

If you, like many people, have gotten stuck in a pattern of yo-yo dieting, dropping and gaining weight over and over again, it’s time to take a step back and start afresh.

The best way to approach healthy eating is to think about how to best fuel your body for life, not just for today. No more three-week diet plans with cheat days. No more ten-day detox diets that leave you hungry and cranky. Instead, it’s time to adopt consistent, healthy practices that are smart, achievable, realistic, and sustainable.

What this looks like in practice will depend on your individual circumstances, including finances, current health status, family obligations, your schedule, and other factors. To help get you started, here are five strategies for lifelong healthy eating:

1. Clear out Your Cupboards

Clear out your cupboards and freezer of anything that you wouldn’t consider healthful. Box it up and take it to the food bank, or give it to family, friends, and neighbours.

So, what are you getting rid of? Cookies, chips, candy, bacon, white rice, canned fruit in syrup, and other high-sugar, high-saturated fat, and nutrient-poor foods.

2. Stock up on Staple Foods

There’s nothing better than a pantry packed with healthy foods to pull from when you’re making meals at home. A healthy pantry should include:

Whole grains (quinoa, brown rice, barley, oats)
Dried beans and lentils
Low-sodium or unsalted crushed tomatoes in non-BPA cans
Condiments like nutritional yeast and soy sauce
Herbs and spices to flavour food and add nutrients

Stock up your freezer with frozen fresh fruits and vegetables, with no syrups, sugar, or salt added. This way, you’ll have everything you need on have to pull together a simple, tasty, and nutritious meal or snack.

3. Make Healthy Meals in Bulk

If you have more time to cook on the weekends then do the bulk of your food preparation and cooking then. Things like veggie chili, a Thai green curry with fresh vegetables, and a barley, vegetable and lentil soup can be quickly warmed up and served with brown rice or quinoa when you get home from work.

Leftovers make for easy, healthy lunches too! And, you can save time by chopping vegetables on the weekend and storing them in individual containers. Then you’ll have a batch of healthy on-the-go snacks ready for work and after-school activities.

4. Engage Family and Friends

If you work better when you’re accountable to others, announce your intention to eat a consistently healthy diet to your friends, family, and colleagues. Once you tell them that you’ll be eating a delicious and nutritious salad at work every day, rather than grazing on cookies and expensive sandwiches. They will likely notice (and comment!) if they don’t see you eating that salad.

The same goes for making meals at home. Make healthy your new normal. Soon, your spouse, kids, friends, or other dinnertime companions will come to expect and enjoy a nutritious meal.

5. Harness the Power of Habit and Identity

By taking steps to establish a routine of eating a whole food diet that includes fresh vegetables, whole grains, nuts, seeds, pulses and legumes, there will be little need to avoid daily temptation.

Research shows that a strong sense of identity is incredibly helpful in staying motivated to consistently engage in behaviours associated with that identity. Being a healthy eater is like being someone who brushes their teeth or being a voter. Naturally, if you are someone who brushes their teeth, it would feel weird for you not to brush your teeth at least twice a day, right?

And now, thanks to your new start this summer, you identify as a healthy eater! You are now a person who picks a side salad over fries, says “no thanks” to cookies and cakes, and who brings your own healthy lunch to work every day. So, just as you might be a voter, a dog lover, a reader, a prize-winning grower of orchids, congratulations – you are now a healthy eater too!

References:
Bryan, C. J., Walton, G. M., Rogers, T., & Dweck, C. S. (2011). Motivating voter turnout by invoking the self. Proceedings of the National Academy of Sciences, 108(31), 12653-12656.

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3 Healthy Recipes for Homemade Energy Bars

Written by Patience Lister - Posted on 22 June 2017

3 Healthy Recipes for Homemade Energy Bars

Energy bars are often at the top of the list when it comes to handy, healthy snacks. But not all bars are created equal. To ensure you’re feeding your body with the nutrients it needs, homemade energy bars are the way to go!

To sustain your energy you need a bar that’s nourishing and packed with natural sources of carbohydrates, protein, and fibre. This includes real foods such as fruit, seeds, and whole grains – not artificial ingredients and refined sweeteners.

The following three recipes are chock full of healthy, energizing, natural ingredients that will keep you going all day long!

1. Fruit and Seed Bars

Fruit and Seed Bars

Ingredients:

½ cup dried dates, pitted
2 tbsp water
¼ cup dried coconut, unsweetened
½ cup prunes
1 ½ cups old fashioned oats
¼ cup dried cherries, finely chopped
¼ cup coconut butter
1 tbsp maple sugar
½ cup sunflower seeds, hulled
¼ cup hemp seeds
2 tbsp chia seeds
¼ cup coconut butter
½ tsp pure vanilla extract

Instructions:

Process dates, prunes, and water in a food processor until a doughy consistency is reached.
Add oats, sunflower seeds, hemp seeds, chia seeds, dried coconut, and dried cherries. Process on low until evenly mixed.
In a small saucepan, warm coconut butter and maple syrup until a runny paste is formed.
Mix in vanilla and remove from heat.
Immediately pour the paste over the batter and process on low until it is evenly mixed in.
Line a 6 x 8 inch baking dish with parchment paper.
Press batter into the pan until level. Refrigerate for 2 hours.
Cut into 12 bars.
Place in an airtight container and store in the fridge.

2. Quinoa Cashew Bars

Quinoa Cashew Bars

Ingredients:

1 cup quinoa, cooked
½ cup rolled oats
1 tsp pure vanilla extract
½ cup cashew butter
½ cup unsweetened shredded coconut
½ cup dried apricots, finely chopped
¼ cup honey
½ cup sesame seeds
¼ tsp salt

Directions:

Combine quinoa, oats, cashew butter, sesame seeds, coconut, and dried apricots in a bowl and mix well.
Mix in honey.
Transfer into a parchment paper lined 6 x 8 inch baking dish.
Press firmly into the dish to form a dense, even layer.
Bake at 350 degrees F for 15-20 minutes or until lightly golden on top.
Allow to cool, then slice into 12 bars
Place in an airtight container and store in the fridge.

3. Peanut Butter Lentil Bars

Peanut Butter Lentil Bars

Ingredients

1 cup red lentils, cooked
½ cup dates
½ cup peanut butter
2 cups rolled oats
¼ cup almonds, chopped
¼ cup almond flour
¼ tsp salt
¼ cup dark chocolate, chopped

Instructions

Blend lentils, dates, and peanut butter in a food processor until a sticky batter is formed.
Transfer to a large bowl.
Using a wooden spoon, mix in oats, almonds, almond flour, salt, and chocolate.
Transfer into a parchment paper lined 6 x 8 inch baking dish.
Press batter firmly into an even layer. Refrigerate for about 2 hours.
Cut into 12 bars.
Place in an airtight container and store in the fridge.

Now that we’ve got you energized, stock-up on PGX® Daily Ultra Matrix Softgels* to support your healthy eating habits and help balance blood sugar levels already within the normal range.† The discrete softgels are convenient and can be taken with or without food with a glass of water.

*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 of the Most Hydrating Foods

Written by Patience Lister - Posted on 13 June 2017

5 of the Most Hydrating Foods

Don’t wait for your water break to rehydrate. Instead, fuel your fluid levels throughout the day with a steady intake of healthy hydrating foods!

This means foods with high-water content that also contain fibre to promote gradual absorption of water through your intestines, as well as electrolytes to help with its uptake and balance within your cells.

Eat your way to healthy hydration with these five hydrating foods:

1. Juicy Vegetables

Up your hydration by adding a handful of cucumbers and lettuce to your mid-day sandwich, munching on a cup of diced celery and radishes throughout the morning, or topping your evening risotto with fresh watercress. All of these veggies are top contenders in the hydration and fibre categories – we’re talking over 93% water by weight! [1]

2. Melons

There’s nothing like a juicy slice of watermelon to help you refresh on a sunny day. But don’t stop there – honeydew, cantaloupe, and casaba melons all contain at least 90% water per weight, in addition to electrolytes, natural sugars, and vitamins [1]. A mixed melon salad, with a little mint and lime, is a great addition to a BBQ or a sports day.

3. Yogurt

The potassium, sodium, and calcium in yogurt are electrolytes that contribute to fluid balance and hydration. This, in addition to the quality protein, carbohydrate, and water levels in plain low-fat yogurt, all add up to make it a fantastic post-workout snack.

4. Smoothies

By including a healthy 2:1 ratio of vegetables to fruits in your smoothie, combined with unsweetened soy, almond, or hemp milk, you’ll be covering the key bases for hydration: water, electrolytes, and fibre. It’ll be delicious and filling too!

5. Soups

As the mercury rises, a scrumptious bowl of chilled soup can be satisfying and hydrating.

Top picks include:

Gazpacho
Chilled beet soup
Cold pea soup
Curried zucchini soup

Don’t forget to combine the satiating benefits of *PGX Daily Singles with your favourite hydrating foods, as it can also reduce the glycemic index of meals by up to 60%! Simply stir 1–2 of the discrete and convenient packets into 375–500 mL of beverage, soup, smoothie, or other foods. Use them before or with meals and snacks for best results!

*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 28. Web. 3.May 2017.

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How to Pick a Healthy Yogurt

Written by Patience Lister - Posted on 8 May 2017

How to Pick a Healthy Yogurt

What’s the deal with yogurt? For such a simple food, it seems like there’s so much to consider!

To keep you from getting frustrated, here’s a rundown of what you need to know about healthy yogurt – whether you’re choosing a store-bought variety, making your own, or simply trying to jazz it up.

Choosing a Yogurt

Finding the right yogurt can be a time-consuming process. There are dozens of brands to choose from, each with their own range of flavours, fat levels, and ingredients. But don’t despair, here are a few tips to help narrow down your search:

Choose plain yogurt – you can add your own healthy flavourings later
Look for unsweetened yogurt
Forgo additives, including thickeners, sweeteners, and preservatives
Opt for yogurts labelled “Live & Active Culture” to ensure a sufficient level of probiotic bacteria
Go for a quality serving of protein – from 9 g in regular to over 15 g per ¾ cup in Greek yogurt
Stick to low-fat varieties – anywhere from 0–2% dairy fat

Greek vs. Regular

Both Greek and regular varieties of yogurt are delicious and healthy, provided they are low in fat and free of sweeteners and additives. But the traditional Greek yogurt process strains out the liquid whey fraction, giving it a competitive edge. When compared to regular yogurt, the benefits of Greek include:

Almost double the protein content
A thicker, creamy texture
About half the carbohydrate content
More satiating

Benefits of DIY Yogurt

Do it yourself (DIY) yogurt is a fun and simple project, and it’s the easiest way to control the ingredients and ensure that you’re eating the freshest yogurt possible. It’s also cheaper than store bought – bonus! All you need is high-quality milk (preferably organic and grass-fed) and a starter culture, which can be ordered new or taken from an existing batch of high-quality yogurt.

Yogurt Toppings

Yogurt is a fantastic medium for toppings. Whether it’s a chewy, crunchy, sweet, or savoury experience you’re after, there are plenty of healthy ingredients that’ll compliment your bowl of yogurt. Fresh fruit, dried fruit, nuts, seeds, and grains – the options are endless! Here are a few of my go-to healthy yogurt toppings:

SlimStyles *PGX Granules – helps lower the glycemic index
Chopped nuts and seeds – adds protein and fibre
Honey or fruit puree – increases the sweetness
Ground cinnamon, ginger, or vanilla bean – adds warmth
A spoonful of almond or peanut butter – creates a rich flavour

*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 Ways to Spring Clean Your Diet

Written by Leigh Matthews - Posted on 2 May 2017

5 Ways to Spring Clean Your Diet

Long, grey, cold winters can leave you stuck in a rut craving comfort food. What might make you feel good in winter and fall can leave you feeling heavy and lethargic in the warmer months, though.

Get a jump on summer with these five ways to spring clean your diet.

1. Clear Your Cupboards

If, like me, you turn into a bit of a squirrel in Fall and stock your pantry full to bursting, set aside a few hours and clear out your cupboards. Here’s how:

Lay the complete contents of your cupboard on the kitchen island, counter, or floor to get a full view of your inventory.
Check the expiry dates. Create a pile of food that needs to be used up sooner rather than later.
Create another pile of “cold-weather comfort food”, such as heavy soups, sauces, and cookies.
To free up space in your cupboards for lighter, summer-friendly fare like quinoa and bulgur, consider donating your “cold-weather comfort food” pile to your local food bank.

2. Embrace Sunday Meal Prep

If cooking a healthy dinner after a long work day is hard for you, try using Sundays for a bit of meal prep. This is as simple as planning a weekly menu and spending an hour or so chopping and bagging fresh vegetables for salads, soups, and stir-fries. This will help you throw together a healthy dinner every weeknight within a matter of minutes.

Meal prep can be done for breakfast too! To avoid picking up a coffee and Danish on the way to work, put together Mason jar smoothies or breakfast bowls for the week. Prepare your dry ingredients, such as PGX Satisfast Vegan Protein, spirulina powder, or another green food powder, in one large jar, then wash, peel, and bag up fresh fruit for each day. Then, every morning you can quickly put together a fresh, protein-and fibre-packed smoothie or healthy breakfast bowl!

3. Learn How to Make Salad Rolls

Salad rolls are easy, versatile, and fun! They’re also a great way to pack in your veggies and protein while keeping your calorie count in check.

Thinly slice a heap of fresh veggies such as peppers, carrots, cucumber, and jicama and store in an airtight container in the refrigerator.
Whip up a peanut sauce with peanut butter, sesame oil, lemon juice, and a dash of soy sauce and store in a small Mason jar in the refrigerator.
Soak rice noodles and drain
Stir-fry choice of protein, such as strips of tofu
Combine all ingredients onto rice paper, and roll!

4. Grow Your Own Herbs

Growing your own vegetables and fruits is very rewarding, but if it’s not how you want to spend your weekend or evenings, how about investing instead in some simple kitchen herbs? Nurturing herbs such as basil, dill, cilantro, and parsley, encourages us to eat them fresh. This not only adds nutrients to simple salads, soups, pasta, and other dishes, it adds flavour, allowing us to cut down on calorie-laden seasonings and sauces, helping to clean your diet.

5. Get Inspired!

If things have become a little humdrum in your kitchen, consider joining or forming a cookbook group. Choose a different recipe book each month and ask everyone to cook something from it for a group potluck. It’s a great way to sample new dishes, spend time with friends, and pick up a few new culinary skills along the way! If you’re forming your own group, consider choosing a theme that aligns with your health goals, such as whole food plant-based cuisine.

Switching things up for Spring can feel a bit daunting, so cookbook groups or visiting the farmers market are great ways to help clean your diet. Look out for fun, fresh, vibrant fruits and vegetables, such as fiddleheads, sorrel, heirloom tomatoes, fresh cherries and berries, and stock your refrigerator so you can snack with abandon this spring and summer!

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5 Surprisingly Easy Ways to Add Protein to Your Diet

Written by Patience Lister - Posted on 6 February 2017

5 Surprisingly Easy Way to Add Protein to Your Diet

Do you want to add protein to your diet but are unsure where to start? Chances are you’re already getting some protein in your diet, but for beginners, here are five easy ways to add protein to your daily meals and snacks:

1. Go Beyond the Smoothie

PGX Satisfast Whey Protein Drink Mix and Vegan Protein are excellent ingredients for making high-protein smoothies, but don’t stop there. Protein powder can also be added to homemade bars, balls, and other energizing treats, such as this recipe for Four-Ingredient Protein Pancakes .

2. Whip in Egg Whites

Whip your morning oatmeal into a fluffy, high-protein meal with egg whites!

By adding egg whites to your oatmeal, the combination of complex carbohydrates and lean protein will help sustain satisfaction and support steady blood sugar.

Eggwhite Oatmeal

Cook ¾ cups of rolled oats with 1½ cups of water on your stovetop
Once the water is absorbed, add 4 whipped egg whites
Whip vigorously until they are well incorporated
Cook for 2–3 more minutes until oatmeal is fluffy, then enjoy

3. Red Lentils

Red lentils have a mild flavour and pack 9 g of protein per half cup cooked [1]. They are easy to incorporate into banana bread, muffins, pancakes, and casseroles. Add ½ cup of cooked, drained lentils to every 2 cups of flour called for in your recipe.

4. Substitute Greek Yogurt

Creamy and full of protein! Most recipes that use regular yogurt, sour cream, cream cheese, or mayonnaise will taste just as delicious when plain, low-fat Greek yogurt is substituted.

With as much as 17 g of protein per ¾ cup, Greek yogurt will make salad dressings, white pasta sauces, dips, and even frosting count towards your protein requirements [2].

5. Add Tofu

Meatless Monday will be chalked full of protein and variety when tofu is on the menu. Firm tofu contains about 12 g of complete protein per ¾ cup serving [3].

Layer thin slices of tofu into vegetarian lasagna, toss it cubed into chili, or crumble it onto Greek salad in place of feta. You can also blend silken tofu into smoothies, creamy soups, and mashed potatoes for extra staying power.

*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 28. Basic Report: 16070, Lentils, Mature Seeds, Cooked, Boiled, Without Salt. Web. 29 November 2016.

[2] USDA. National Nutrient Database for Standard Reference Release 28. Basic Report: 01287, Yogurt, Greek, Plain, Lowfat. Web. 29 November 2016.

[3] USDA. National Nutrient Database for Standard Reference Release 28. 45083841, Firm Tofu, UPC: 061954000232. Web. 29 November 2016.

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3 Simple Moves for an Effective At-Home Workout

Written by Kara Hamada - Posted on 3 February 2017

3 Simple Moves for an Effective At-Home Workout

Stepping outside the gym and working out at home can be a reinvigorating way to shake up your fitness routine. It can also be an easy solution for those struggling to find the time to get outside the house for their daily dose of exercise.

For an effective at-home workout, all you need are some free weights, a couple of resistance bands, a medicine/stability ball, and you’re set! Here are my top three moves for an amazing at-home workout:

1. Tricep Dips Utilizing Coffee Table

Your tricep muscle is the muscle on the back of your arm closest to your shoulder. You can assist your tricep dips by putting more pressure on your feet, therefore decreasing the weight bearing on your arms.

Start with your hands shoulder width apart, while sitting on the edge of the coffee table. Your legs should be bent at 90 degree angles. Slide off the table, keeping your back against the table as you lower yourself down and push your way back up. Complete three sets of 12-15 reps.

This video by LIVESTRONG show how to perform proper tricep dips.

2. Band Pull Aparts

Resistance bands are an easy and cost-effective way to spice up your workout. They are also easy to store, allow you to do a full body workout, and are easy to travel with.

Start in a standing position, legs shoulder width apart, knees slightly bent. Grasp the resistance band a little wider than shoulder width and raise your arms till they are in line with your body. You’ll feel resistance as you pull the band apart. Practice 3 sets of 12–15 reps.

To make this exercise harder, hold the band less than shoulder width apart or double up on bands.

3. Chest Press on Stability Ball

This exercise uses a stability ball and two dumbbells. A stability ball is a great addition to your workout, as your core and legs will need to work harder to maintain your balance.

Sitting on the stability ball, holding two dumbbells. Slowly walk your way out until you are lying on the stability ball, with your upper/mid back resting comfortably. Ensure your neck is being supported on the ball as well. Keep your glutes contracted and your body as straight as possible as you push the dumbbells up and above your chest into a press. Slowly, bring your arms back to the starting point, and then repeat. Go through 3 sets of 8–12 reps.

This video by Jillian Michaels demonstrates how to perform this exercise properly.

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How to Actually Stick to Your Goals

Written by Leigh Matthews - Posted on 24 January 2017

How to Actually Stick to Your Goals

The New Year offers us a great opportunity to embrace change. While around 50% of us make resolutions in January, barely any of us (a measly 8%!) maintain those changes for a year, let alone turn those changes into positive lifelong habits. Setting goals is admirable, but what does it take to actually stick to your goals?

Here are three big reasons why it can be hard to stick to your goals, along with some handy tips on how to set yourself up for success:

1. Making the Same Resolution Every Year

By making, and then breaking, the same goals over and over, you’re engaging in psychological sabotage. So if you find yourself stuck in a rut of making the same resolution every January 1st and not following through, it’s time for a change.

Take some time to think seriously about the change(s) you want to make and why. There’s no shame in admitting that some things just aren’t your priority and doing so can free up your mental energy to develop healthy habits that do work for you.

Alternative Approach

Does your typical new year resolution include fitness? Then think about what this really means to you. It’s likely to be different for everyone, and there are many ways to achieve this goal. For example:

Able to walk up stairs without feeling breathless
Run a 5 km charity race in under 45 minutes
Lift your own body weight at the gym
Able to keep up with the kids on their bikes while on vacation

Narrow in on a specific goal and use it to set a series of smaller, achievable targets, and create a plan to reach them. This is a great start to help enable you to stick to your goals!

2. Making Your Goals Too General

Nothing hampers success like a moving target, and most new year’s resolutions are vague and rather elusive. As noted above specificity is key, otherwise, how will you know when you’re on track or have achieved your goal?

Alternative Approach

SMART people know that acronyms can be a real help. As such, make sure your goals are:

Specific
Measurable
Achievable
Realistic
Timeline

For example, instead of saying “I want to lose weight this year”, resolve to lose a realistic, achievable, safe amount of weight each week for the next 52 weeks. Better still, resolve to get your body fat percentage down by 10%.

Set up a way to measure your progress and figure out a plan to get you there. This could include cutting down portion sizes by a third, eating more plant foods to increase your fibre intake, or cutting out major sources of saturated fat and sugar.

3. Losing Track, and Motivation

Imagine your goal for the year is a town called “Happiness” far off in the distance. You can’t see the town’s lights yet, but you know it’s there and you want to find it. On January 1st you set off at full speed towards the horizon but you soon lose your way, forget where you started, grow dispirited, and end up snacking at a roadside fruit stand before heading back home.

Now, think about how you can develop a better (or any!) strategy to get to Happiness. Instead of just going full tilt without a plan, consult your map and lay out some goals. Get specific. Set up mile markers at reasonable points along that road and focus on those instead of the far off, and intimidating end goal. This works for fitness goals, spending goals, weight loss (or gain) goals, and also for career and relationship goals.

How to Set Specific Goals

As an example, if your dream goal is to run 15 km in less than 100 minutes in a November charity race, set yourself specific weekly running goals based on your current level of fitness† and a schedule you can stick to, such as the one outlined below.

By setting specific, realistic, achievable, measurable goals on a timeline, that 15 km charity run in under 100 minutes is totally doable, even for a novice runner.

Training Schedule for Novice Runner

For a novice runner, a training schedule needs to be detailed, such as the one below:

Weeks 1–10

Weeks 1 and 2: 1 km twice a week and 2 km on weekends
Weeks 3 and 4: 2 km twice a week and 3 km on weekends
Weeks 5 and 6: 3 km twice a week and 4 km on weekends
Weeks 7 and 8: 4 km twice a week and 5 km on weekends (celebrate your first 5 km run!)
Weeks 9 and 10: 5 km twice a week and 6 km on weekends

Weeks 11–21

Weeks 11 and 12: 6 km twice a week and 7 km on weekends
Week 13 (early April): 7 km twice a week and a 5 km charity race at the weekend
Week 14: 7 km twice a week and 8 km on weekends
Weeks 15 and 16: 8 km twice a week and 9 km on weekends
Weeks 17 and 18: 9 km twice a week and 10 km on weekends (celebrate your first 10 km run!)
Weeks 19, 20, and 21: 10 km twice a week and 11 km on weekends

Weeks 22–28

Week 22 (early June): 11 km twice a week and a 10 km charity run on the weekend
Weeks 23 and 24: 12 km twice a week and 13 km on the weekend
Weeks 25 and 26: 13 km twice a week and 14 km on the weekend
Weeks 27 and 28: 14 km twice a week and 15 km on the weekend (celebrate getting to 15 km!)
Weeks 29 and 30: 15 km twice a week and 16 km on the weekend
Weeks 31 to 36 (early September): 15 km three times a week (aim for a run-time of less than 140 minutes)
Weeks 37 to 42: 15 km three times a week (aim for a run-time of less than 120 minutes)
Weeks 43 to 45: 15 km three times a week (aim for a run-time of less than 100 minutes)
Week 46 (mid November): 15 km charity race (run time less than 100 minute).

You’re All Set!

The final thing to take note of is that getting fit and losing weight are two separate things. If you want to do both, tackle them as distinct goals with separate milestones and strategies. Also, be aware that getting fit means building muscle, which could mean you gain lean body weight. As such, a better goal pair would be to “run 10 km in under an hour” and “decrease body fat by 10%”.

†Always consult with a qualified health care practitioner if you are unsure before starting a new exercise program.

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The BMI Debate: What to Know

Written by Leigh Matthews - Posted on 18 January 2017

The BMI Debate: What to Know

What do a svelte, health-conscious athlete and a sedentary person weighing 200 lbs have in common? A high body mass index (or BMI).

This is no joke; athletes, fitness fanatics and those who are considered overweight or morbidly obese often have a similar BMI. You might find this surprising, but the real surprise should be that we’re still using this method to measure individual health.

The BMI debate rages on, so let’s find out what this calculation really measures and why we should take BMI with a pinch of (low-sodium) salt.

What Is BMI?

BMI was invented way back in the 19th Century by Adolphe Quetelet, a Belgian astronomer, mathematician, statistician, and sociologist. Quetelet wanted to devise a way to measure obesity in a population, and thus the body mass index was born.

The BMI is calculated by taking a person’s weight and comparing it to their height squared. Like this:

A person who is 5’10” and weighs 200 lbs has a BMI of 28.7
A person who is 175 cm tall and weighs 65 kg has a BMI of 21.2.

These measurements put the first individual in the category of “overweight” and the second in the “normal” weight category.

Typically, BMI is classified into four groups:

Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

Problems with the BMI

The measurement fails to account for the degree to which fat, bone mass, and muscle contribute to overall body mass. Bones and muscle are denser than fat, so a person with strong bones and a good amount of muscle mass may have a similar BMI to someone with more porous bones and a high degree of body fat.

The bluntness of this tool has been noted time and again by physicians and others working in public health. BMI can be useful for measuring population health as it is unlikely that a high average BMI can be attributed to an incredibly toned and muscular population with strong bones. When it comes to individuals, however, BMI is largely unhelpful, so why is it so popular?

The easy answer, of course, is that the calculation is relatively simple and easy to figure out.

Confused Logic and the BMI

The BMI is uni-directional. This means that a person with a lot of body fat will probably have a high BMI, but that a person with a high BMI does not necessarily have a lot of body fat. At best, the tool is descriptive of something you probably already know. At worst, it’s thoroughly misleading and lazy.

Again, a high BMI could mean that an individual is overweight or obese. It could also mean that a person is fit and healthy, with plenty of muscle mass, strong bones, and little fat. Conversely, a person could have a low BMI because they are largely sedentary, have low muscle and bone mass, and/or are sick, but have a fairly high proportion of body fat.

Even the best-intentioned health authorities fall prey to the twisted logic of the BMI. The US Centers for Disease Control noted that “the BMI is a reliable indicator of body fatness for people.

So, what can we use instead of BMI as a fairly robust and simple measure of health?

Alternative to the BMI

A better option is waist measurement (because central adiposity is highly correlated with poor health) and your waist to height ratio. Recommended waist sizes are as follows (and will vary for people of European, Asian, Indian, and African-American descent):

No more than 39 or 40 inches for men
No more than 34 or 35 inches for women.

To measure your waist, place a tape measure around the top of your hip bones at your lower back and around to the belly button.

For waist to height ratio, the aim is to have a waist circumference that is less than half of your height (i.e., 0.5). For example: if a person is 177.8 cm tall (around 5’10”), weighs 200 lbs, and has a waist size of 80 cm (around 31.5″) their BMI would be 28.7 and put them at the upper end of the overweight category. However, their waist-to-height ratio would 0.45, which is under the recommended 0.5 ratio.

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