Category Archives: Health

Healthy Desserts You Can Indulge In

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healthy desserts recipes

Some people are more than happy to eat a kale salad for dessert, but for anyone with a sweet tooth it can be a little harder to maintain a healthy diet. Not all desserts are laced with sugar and fat however, some are downright good for you! As well as healthy desserts you can indulge in, there are plenty of easy ways to turn a decadent dessert into a nutrition powerhouse, without losing any of the flavour or sumptuousness.

Simple Substitutions for Healthy Desserts

Here are just a few simple substitutions for the highly calorific ingredients often found in dessert recipes:

  • Mashed banana or apple sauce for sugar (reduce overall liquid in the recipe)
  • Cinnamon and vanilla extract for sugar
  • Flaxseed (1tbsp) mixed with water (4tbsps) to replace one egg
  • Almond meal mixed with apple juice for frosting
  • Dried fruit or cacao nibs for chocolate chips
  • Refrigerated coconut cream for heavy cream
  • Soy or almond milk curdled with apple cider vinegar for buttermilk

With these replacements you can turn muffins, cookies, cheesecakes and all sorts of desserts into vitamin and mineral packed, reduced calorie, reduced fat healthy indulgences.

Eating the Rainbow

Plenty of desserts are simply healthy to start with, such as rainbow popsicles made with an array of brightly coloured, antioxidant rich fruits such as watermelon, pineapple, oranges, kiwis, blueberries and strawberries. Just puree and freeze the fruits in sequence and you’ll have popsicles even your kids will love, with no added sugar!

To make them a little more like creamsicles, mix coconut cream with the pureed fruit – they will take a bit longer to freeze though.

You can also make rainbow fruit skewers – perfect for kids birthdays and for Pride!

Moroccan Spiced Oranges

Moroccan spiced oranges is another healthy dessert that can be made in minutes. Peel and slice 6 oranges into half-inch pieces, and mix with 1/4 cup slivered almond, 1/3 cup chopped pitted dates, 1 tbsp lemon juice, 1/4 tsp cinnamon, and 1tbsp of coconut sugar if you like things a little sweeter. Cover and chill for 5 minutes before serving.

A Healthy Raw Dessert

There are even healthy desserts for those who like a good cream pie. Courtesy of Chocolate Covered Katie, you can quickly whip up a <a href=”http://chocolatecoveredkatie.com/2010/12/06/raw-coconut-cream-pie/”>Raw Coconut Cream Pie</a> that includes coconut meat and raw zucchini, offering a fantastic array of vitamins and minerals, including potassium (great for keeping blood pressure healthy), and beta-carotene (to keep your eyes, ahem, looking good). †

Indulgent Chocolate Seed Balls

Or, how about making some <a href=” http://ohsheglows.com/2013/07/29/super-seed-chocolate-protein-bites/ “>chocolate seed balls</a> like Angela at Oh She Glows? These are choc full of antioxidants and have no added sugar. Simply throw your chosen ingredients into a food processor and when the dough is tacky enough (add a little water or apple juice if it’s too heavy), form the dough into inch-round balls and then freeze for about 15 minutes.

Use a cup of dates to about 3/4 cup of ground nuts and/or seeds, add a 1/4 cup cocoa powder, a dash of vanilla extract (or try peppermint extract!), a 1/4 tsp of cinnamon for a little added sweetness, and a dash of salt.

These nutrient-dense balls can be made nut-free by using a mixture of hemp hearts, chia, pumpkin and sunflower seeds. Use ground almonds for a little more sweetness, and add extra nutritional punch with cacao nibs, spirulina or protein powder (beware adding too much spirulina, lest they end up tasting too healthy!), flaxseed, and unsweetened coconut.

More Healthy Dessert Ideas

Other simple ways to make healthy desserts you can safely indulge in while keeping sugar and fat intake low include those that include plenty of plant fibre and natural sweetness, such as:

  • Chocolate zucchini bread
  • Banana bread
  • Beet brownies
  • Apple oatmeal muffins
  • Ground walnuts and dates for pie crust
  • Apple crumble with a date and oat topping
  • Black bean chocolate brownies
  • Pineapple and cashew ice cream

The plant fibre in these desserts helps to reduce their glycaemic index and leave you feeling full and satisfied even when eating fewer calories.† In addition, the nutrients in these plant foods support healthy metabolism and can provide protection against free radical damage.† For a simple way to lower the GI of a recipe and help cut calories, try adding a scoop of PGX* protein, or sprinkle PGX granules onto desserts.

Explore PGX recipes for other healthy options!

 

*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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March is Nutrition Month

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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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Why Your Weight is a Matter of the Heart

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weight and heart health

 

The heart wants what the heart wants – and despite the mixed signals you might be getting, that’s not actually another piece of cake. The research is in – losing that excess weight is one of the best ways to be good to your heart. Think about it; for every extra pound, your heart has to work a little bit harder to keep nutrient-rich blood flowing. Add to that the other possible benefits of better nutrition and getting in shape: balanced blood sugar, healthy cholesterol levels , and higher antioxidant intake to help fight free radicals. It all stacks up in favour of a healthier heart.

Eat Plants

From fibre to antioxidants, plants are full of all sorts of nutrients that promote both healthy weight loss and heart health. They also lack the things that can weight heavy on waistlines and hearts alike: saturated and trans fats, cholesterol, sodium, and sugar. More space on your plate for fruits, veggies, and legumes means less space for high fat, high sugar processed foods.

Calories In

It’s impossible to reduce good nutrition to a simple numbers game, but when the numbers are on your side, it’ll show on the scale. Watching your calories is an important factor in healthy weight loss. Now, that doesn’t mean deprivation – just balancing what you eat with what you burn, which brings us to our next point.

Exercise

Not only is exercise one of the top factors in shedding weight, it’s one of the best things you can do for your heart. If you’re in good shape, your heart will be, too. Even a light walk every day will do your heart a world of good. Studies show that walking supports cardiovascular health and the benefits grow with the amount and intensity of the exercise.

Catch Some Z’s

Lack of sleep makes us more susceptible to stress. Stress can be a direct line to food cravings that will sabotage your weight loss goals. When it comes to optimal health – be it heart, weight, or anything else – hitting the pillow is as important as hitting the gym.

Be good to your heart, and your heart will be good to you. Like us on Facebook and Twitter for more tips and recipes to help you lose weight and be your healthiest self. We’d love to hear from you – how has losing weight benefitted your health?

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The Best Exercises You Can Do At Home

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home exercise workout

There are plenty of good reasons not to go to the gym, but most of those are not good reasons to skip exercise. If the idea of a gym membership leaves you in a cold sweat, be it for financial reasons, anxiety, health, lack of nearby facilities, or time constraints, then take a look at these simple ways to get a great workout at home.

Reimagine Everyday Objects

The key to an inexpensive and simple home workout is to repurpose household objects into exercise equipment. That way, you’ll save money, space, and the environment!

Some top contenders include:

Walls – we all have them, and they are the ideal back prop. Stand with your back against the wall and bend your knees into a squat. Hold for a minute (or longer) and you’ve just turned your wall into a quadriceps workout tool.

Doorframes – great for isometric exercises. Simply stand in the doorway with your arms extended right and left and push your hands against the doorframe as hard as possible for a minute or so to work out your shoulders, biceps and triceps.

Stairs – for a great calf workout, stand on your tiptoes on the edge of a step and lower your heels as far as you can before pushing back up again. Repeat five to ten times and soon your calf muscles will be fantastically toned.

Chairs – set two dining chairs slightly more than shoulder width apart and use them to do semi-push-ups. Place one hand on each chair while kneeling and then lower yourself down between the chairs. Put a towel under your knees for comfort if you have hardwood floors, and make sure to exhale as you carry out the push-up.

Laundry bag – if household chores are getting in the way of your exercise routine then it’s time to multitask. A heavy laundry bag is an ideal weight for deadlifts. And, if you’re feeling brave, repeat the deadlift when the laundry bag is full of wet laundry as it will be a lot heavier then.

Laundry detergent – those big bottles of laundry detergent are excellent for bicep curls. Save old bottles and fill them with water or sand (which is heavier), and gradually increase the number of repetitions you can do to tone your arms.

Shampoo bottles – everyone has to shower, so why not use the time for a few triceps presses. Just remember to make sure the bottle is closed, raise it above your head with your arm straight up and then lower the bottle down behind your head, keeping your elbow right next to your ears the whole time.

Towels – stepping out of the shower gives you another great opportunity for exercising at home. Fold your towel into a long, thin roll and with your arms straight up at the side of your head hold the towel so that your hands are about 18 inches apart. Pull as hard as you can with each hand and hold the stretch for 5 seconds, repeating the exercise 5 times in each set.

Cans – tinned food is ideal for a home workout as it tells you exactly how much you’re lifting and you’re pretty much always guaranteed to have a couple of cans somewhere in a cupboard. It might not seem much, but doing 15 reps each of bicep curls and triceps presses with a can of beans in each hand will soon have your arms tired and on their way to toned.

PGX* shaker bottles – if you’re making a protein shake with PGX then you may as well use the shaker bottle as an exercise tool. Just like with the cans, you can fill these up and use them for triceps and bicep exercises. Or, if you’re getting really fancy, make sure they’re well sealed and do some controlled arm swings. For daredevils, use tea towels to tie the bottles to both ankles and then do some leg lifts while sitting on a dining chair. Voila! Your smoothie is all shook up!

Other household items you can repurpose as exercise equipment include brooms, water bottles, and paper plates (use them as sliders for your feet when doing gliding abdominal tucks).

 

Set Up a Training Circuit

Once you’ve figured out your home exercise tools you can set up a training circuit. Running between the kitchen, bathroom, front stoop, and laundry to get to your next set of reps is a great way to mix up your resistance training with some simple cardio.

Get the kids involved and you’ve just saved yourself a whole heap of cash on a family gym membership, as well as having prevented another landfill getting clogged up with discarded dumbbells and exercise bands.

 

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®

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Heart Health Month

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February-is-Heart-Health-Month

February is Heart Health Month, which means we’ll be looking at some simple changes you can make and healthy habits you can adopt to keep your ticker in good working order.

One of the best things you can do for your heart is to exercise regularly. After all, the heart is a muscle, so giving it a good workout help keep it stronger. Staying active can help you maintain optimal health, but it’s essential to talk to your health care practitioner before engaging in any new types of exercise.

Great ways to stay active include:

  • Going for a 30 minute walk after dinner
  • Cycling to work and back a couple of days a week (or more!)
  • Taking the kids swimming, and sneaking in some full lengths while they’re on the water slide
  • Getting a rebounder trampoline and jogging at home (this is also great for bone density!)
  • Using a stationary bike (catch up on your audiobooks and podcasts!)
  • Taking the dog for a lengthy weekend hike
  • Joining a local tennis club
  • Going on a treasure hunt with friends around your neighbourhood

How Much Exercise Is Enough?

Ideally, you’re aiming for around 90 minutes of exercise each week that gets your heart rate up a little and leaves you slightly breathless. You can do this in three 30 minute sessions, or a number of shorter sessions – whatever fits your schedule. The important thing is to get up and get moving as even a little extra exercise can help cardiovascular health. All is not lost if you skip the gym one day, just make up a little time by going for a short walk after dinner and getting off transit a stop earlier the next day.

Stay Safe and Start off Slow

For anyone returning to exercise after being ill or inactive for a while, it is a good idea to start off slowly and gradually increase your level of exertion. Not only does this reduce the shock to your system, it will also help you keep motivated as you’ll see an increase in fitness.

It’s unrealistic and unhelpful to expect to go from the couch to champion swimmer overnight. Setting reasonable goals can help you avoid frustration, as can partnering up with a friend so you can help motivate each other.

Shaping Up for Heart Health

Another great way to look after heart health is to maintain a healthy body weight. This looks different for all of us, but the benefit of carrying around less adipose (fat) tissue includes help for maintaining healthy inflammatory responses and optimal heart health.

Nutrition for Heart Health

Like any muscle, the heart needs a good intake of protein, essential fats, complex carbohydrates, vitamins and minerals, and other antioxidants. Making sure you eat a predominantly plant-based diet that contains plenty of phytonutrients and fibre, with little refined sugar or unhealthy fats can help keep your appetite satisfied and your nutrient intake high while keeping calories low.

To help maintain energy while exercising, try fuelling up with a PGX protein shake before you begin!

Like us on Twitter and Facebook for more heart healthy tips!

 

Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

 

 

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3 Ways You Might Be Slowing Your Metabolism

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Slow Your Metabolism -Weight Loss

You’re cutting your calories, upping your exercise, and steering clear of sugary snacks – all signs point to weight loss, right? But what if the pounds just refuse to come off? You could be making some common mistakes that keep you from losing weight.

It all comes down to your metabolism. We tend to think of metabolism in simple terms – how fast we burn calories – but it’s a little more complex than that. Your metabolism is all the things your body does to turn food into energy, and it requires a ton of nutrients and other factors to run smoothly. While our bodies are pretty good at regulating metabolic rate naturally, many of us make key errors every day that slow our metabolism. As a result, our bodies run less efficiently (read, burn calories less efficiently), which is trouble when it comes to weight loss.

Where are you going wrong?

 

  1. You don’t eat – or drink – enough. Yes, reducing calories is key to weight loss. But too much calorie restriction (eating less than your body needs to function, or about 1200 calories for most women) can actually slow down your metabolism. Hydration is important, too – your body needs H20 to burn calories. To keep your metabolism on track, eat smaller meals and snack on protein-rich foods like nuts.

 

  1. You’re not sleeping enough. Skipping ZZZs can make it harder for your body to metabolize carbs, which can affect blood sugar and insulin, resulting in your body storing energy as fat. Lack of sleep also makes you more susceptible to stress, which has a negative effect on your metabolism. For best results, be sure to clock eight quality hours of pillow time a night.

 

  1. You’re not building muscle. A higher muscle mass means you’ll burn calories at a faster rate. Besides, building lean muscle mass by eating protein and strength training won’t just boost your metabolism, it’ll have you feeling like you can take on the world.

 

Some people are blessed with a speedy metabolism (lucky them!). For everyone else, stoke that inner fire and take the steps to boost your metabolism: eat a nutritious diet, stay hydrated, rest easy, and think protein. Let us know how it pays off!

Looking to learn more about your health? Check out the PGX blog for a wealth of tips and info.

 

 

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Refresh your workout by trying something new

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PGX-lister-workout

No matter what your fitness level is, you can always benefit from changing-up your workout routine. On top of providing a refreshing change, trying a new form of exercise can help you:

 

Improve fitness: Just like cross-training, doing something different will help build up new muscle groups. This will make you a stronger, more powerful athlete. If you’re an avid runner, try a weekly yoga class to further strengthen your core and improve flexibility.

 

Prevent injuries: A repetitive workout regime can lead to injury by overworking the same muscles or putting repetitive stress on joints. Trying a new activity can help reduce stress injuries and even out muscle imbalances for extra physical support.[1] If your go-to sport is cycling, why not try boxing to enhance upper body strength?

 

Feel more motivated: Trying a new activity is stimulating! It can take you to a fresh new environment and introduce you to new people. When going to the gym loses its luster, join an ultimate Frisbee league or other sports team for social motivation.

 

Boost weight loss: The more repetitive your workout is, the more efficient your body gets at doing it. Trying something new stimulates your muscles and uses more energy (a.k.a burns more calories!).[2] If you no longer break a sweat at aerobics class, switch-it-up with a hula-hooping class.

 

After all, variety is the spice of life! Tell us your workout tips in the comments section bellow.

[1] Batalha, N. et al. “Does a Water-Training Macrocycle Really Create Imbalances in Swimmers’ Shoulder Rotator Muscles?” European Journal of Sports Science April 23 (2014): 1-6. Web. 17 January 2015.

[2] Stewart, Brett and Jason Warner. Functional Cross Training. Berkeley: Ulysses Press, 2014. Print.

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5 Healthy Ways to Lose Weight Over Winter

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

1. Make Exercise Fun!

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

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

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

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

2. Try Plant Proteins

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

Some great choices include:

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

3. Know Your Nuts

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

For example, 200 calories equals:

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

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

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

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

Some great nutritious replacements to consider include:

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

5. Increase Fibre and Water Intake

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

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

*Remember to drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

 

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8 Steps to Weight Loss

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

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

  1. Do your homework. I know, not the most exciting way to start the year. But doing a little extra work up front will lay the groundwork for successful weight loss. Keep a food diary and be sure to include physical activity (yes, there’s an app – or ten – for that). This will reveal patterns – and show you where there’s room for improvement.
  1. Set your goals. Think tangible goals. You may have “lose 20 lbs” in mind, but as a goal, it’s big and scary – and almost impossible to achieve. Instead, opt for a goal with measurable progress. “Add a plate of greens a day” is more achievable than “Eat more veggies”, and “Join an eight-week aerobics class” is better than “exercise more”. Sure, they might lead up to that end goal of significant weight loss – but now you’ve got a road map.
  1. Think beyond weight loss. You look great now, and we’re sure your loved ones agree. Trouble is, you don’t feel Health is about more than shedding a few pounds. Put increased energy, better sleep, and reduced stress on your list of goals.
  1. Write it down. You’ll feel more accountable if you have a visual reference, and it’s a great way to formalize your intention.
  1. Plan ahead. Does it seem as though there’s an office birthday – with cake – almost every week? Those treats are hard to resist. The best way to keep your weight loss goals from being sidetracked by the unexpected is to eliminate it. Keep snacks, such as fresh veggies, nuts, or PGX Satisfast™ Protein bars, in your bag to pre-empt snacking temptations, and plan your week’s meals in advance so you’ll never be caught with your hand in the cookie jar.
  1. Balance your blood sugar. Once you’re on the blood sugar roller coaster, it’s tough to get off – but it can be the key to healthy weight loss. Adding PGX to your healthy weight loss plan can help lower the glycemic index of foods and curb cravings that get in the way of your goals.
  1. Track your progress. Think the homework ended at step 1? Keep up your food and exercise diary – it’s the best way (short of stepping on the scale) you have to track your progress. At the end of each month, look back on earlier stages of the diary to see where you’ve improved – and what pesky patterns remain to be broken.
  1. Make room for mistakes. If you do fall off your health wagon, don’t abandon the wagon entirely. We all need the space to make mistakes – it’s how we grow. Don’t let that forbidden piece of chocolate become your excuse to quit.

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

Have questions about PGX? Get in touch!

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX.

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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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