The Top 9 Benefits of Outdoor Cycling

The Top 9 Benefits of Outdoor Cycling

If you’re feeling like getting fresh air, a great cardiovascular workout, and stress-free transportation, then outdoor cycling is for you!

Whether you’re using your bike for commuting, as a hobby, or as a form of exercise, there are a lot of really great benefits to hopping on a bike!

It's Cost Efficient1. It’s Cost Efficient

Opting to cycle instead of driving not only saves money on gas, but it also saves on monthly maintenance repairs and insurance fees.

If you pay for parking at work or at your residence, you’ll bypass that cost as well!

2. It Keeps Your Heart Happy

We all know that cardiovascular health is the way to a happy heart! Recent studies have shown that cycling is one of the best workouts for promoting healthy cardiovascular function [1].

3. It Helps Our Environment

It takes significantly fewer materials and energy to build a bike than it does a car. Cycling also emits zero pollution into the atmosphere.

4.It’s a Great Stress Reliever

Stress can have a negative effect on our minds and our bodies. Outdoor cycling not only works for your body, but it can also have a meditative and calming effect on your mind. Find a beautiful route on a particularly trying day, and watch your stress melt away.

5. It’s Easy!

Most of us learned how to ride a bicycle when we were younger, so why not hop on one now? Cycling is a popular exercise because most of us already know how to do it.

It's a Great Way to Start Losing Weight6. It’s a Great Way to Start Losing Excess Weight

If you haven’t moved around much lately and are hoping to lose a little weight, jogging may not be the best place to start. It can be jarring on your joints and hard on your tendons.  You’d want to start off in smaller increments, and it would take longer to burn the same amount of calories than if you hopped on a bike for an hour or so (on day 1).

7. It Helps Boost Your Brain

It’s scientifically proven that 30 minutes of cycling can support memory, reasoning, and planning [2]. Who doesn’t need a little brain boost in the morning after waking up?

8. It Helps with Functional Movements

According to Harvard Health Publications, cycling can improve your balance, standing, endurance, and stair climbing [3]. Functional exercises have greatly increased in popularity in the 20th century as we began to live longer. As we age, being able to perform everyday movements becomes crucial!

Above all, cycling is just plain fun! It gets you outside into the fresh air, and it’s enjoyable with a friend, partner, your children, or grandchildren.

 

References:

[1] NHCPS. National Health Care, 17 Jan. 2015. Web. 15 Mar. 2017.

[2] Yeager, Selene. “How Cycling Makes You Smarter and Happier.” Training. Bicycling, 13 Nov. 2015. Web. 15 Mar. 2017.

[3] “The Top 5 Benefits of Cycling.” Harvard Health Letter. Harvard Health Publications, 1 Aug. 2016. Web. 15 Mar. 2017.

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

3 Reasons You’re Not Seeing Results from Working Out

3 Reasons You're Not Seeing Results From Workout Out

You’ve dedicated yourself to getting to the gym on a weekly basis. You set your workout affirmations, planned the days you would go and have never let yourself slip. So why are you still not seeing results at the gym?

This is such a common question. Feeling like you’re not achieving the change you’re working hard for can be frustrating, but often a few shifts in your lifestyle can make a huge difference. Here are three reasons you may not be seeing results at the gym:

Kick Processed Foods1. You Haven’t Kicked Processed Foods

Most personal trainers would tell you that nutrition is over half the battle when it comes to clients not reaching their fitness goals. If you’re working out multiple times a week but still eating processed foods, it’s likely that your body is overloaded with sugars, unhelpful fats, and too many calories in order to make any real changes.

To make the most of your workouts, stick to whole foods whenever possible. Whole foods are items that have been processed or refined as little as possible and are free from additives and other artificial substances. This means lots of veggies, fruits, lean meats, and hydrating drinks such as water, coconut water, and unsweetened almond milk. Practice mindful eating by chewing slowly and focusing on your meal so that you can stop when you feel full.

Workout Plateau2. You’ve Plateaued in Your Workout

Your body gets used to a workout if you continually do it. Once a week, add in a class like cycling, yoga, or pilates that is different from your regular workout. This will help ensure that your body and all its muscles are continually being exposed to new movements.

If you practice a lot of aerobic activity, introduce different speeds and inclines to your workouts. This is a great, easy way to change your routine up. Used to jogging? Add in some sprints! Prefer walking? Throw in a steep hill or two and pick up the pace!

If you’re weight lifting, try adding more weight and dropping the number of reps you do. You can also increase your speed by completing the exercises at a faster rate, so long as they can still be controlled.

Introducing your body to new things, such as different weights or varying speeds, can be immensely beneficial for getting over a plateau. When creating a workout plan for yourself,  incorporate switching up your exercises at least every 48 weeks.

Not Getting Enough Sleep3. You’re Not Getting Enough Sleep

Beauty rest is so important for a healthy lifestyle. If you’re staying up too late, you may be tired during your workout, which can be detrimental to your overall health goals.

Work on training your body to sleep at a certain time every night. The amount of sleep that is needed differs per person, but here is an easy litmus test; if you’re currently sleeping 6 hours per night but relying on a cup of coffee in the morning, it’s likely you require more sleep than you’re getting. Try weaning yourself off coffee and adding in one or two more hours of sleep a night and see how you feel the next day.

 

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

4 Healthy and Protein Rich Eggless Breakfasts

4 Healthy and Protein Rich Eggless Breakfasts

Plant-based protein is becoming increasingly popular as more people recognize the potential health (and environmental) benefits of minimizing animal-derived foods.

If going vegan seems like a stretch, then start out simple with one of these four eggless breakfasts that are packed with protein and taste:

1. Chickpea Nomelette

Wonderfully versatile, chickpea nomelettes (a no-egg omelette) are easy to make and customize. Packed with protein, fibre, vitamins, minerals, and other phytonutrients, this simple dish is made partially on the stove top and partially in the oven.

Below is the basic recipe for a nomelette.  I suggest a totally delicious combination of mushroom, rosemary, and leeks for your first nomelette go-round!

Ingredients

  • 1 cup chickpea flour
  • 3 cups water
  • 1 tsp turmeric
  • 1/2 tsp black salt (kala namak  provide an eggy flavour)
  • 1 stock cube
  • 1 tbsp nutritional yeast
  • Olive oil to taste

Instructions

Preheat the oven to 375 °F

  1. Mix chickpea flour with water, turmeric, black salt, stock cube, and nutritional yeast.
  2. Let mixture stand while you sauté your chosen vegetables in a cast iron skillet with a little olive oil.
  3. Add the chickpea flour mixture to the pan and make sure the vegetables are evenly spread and well covered.
  4. Remove pan from heat and place in the oven, cooking for 2530 minutes.
  5. Let the nomelette stand for 5 minutes before turning it out and serving with sautéed greens.

You can find chickpea (gram) flour at many grocery stores, often alongside lentils and curry spices. Kala namak is typically found in Asian grocery stores or at specialty markets.

Tofu Scramble2. Tofu Scramble

A classic dish that is, again, easy to make and easy to customize. I like my scrams to be on the drier side, meaning that I use firm tofu instead of softer tofu. I also pile in the nutritional yeast to add vitamins, umami, and extra protein. One of my favourite ways to make tofu scramble is to add a tablespoon of homemade or store-bought vegan pesto just before serving. Sun dried tomato tapenade is also a great option for a quick, flavourful scramble.

Ingredients

  • Mushrooms
  • Onions
  • Zucchini
  • Peppers
  • Tomatoes
  • Kale
  • 1 clove garlic
  • Olive oil to taste
  • 1 tsp soy sauce
  • 1 package of tofu
  • 1/4 cup nutritional yeast

Directions

  1. Sauté mushrooms, onions, and garlic in a little olive oil.
  2. Add tofu (scrunch it in the packet until there are no large chunks left) and fry until golden brown.
  3. Toss in diced zucchini, peppers, and tomatoes and cook until they soften.
  4. Add a handful of chopped kale and a dash of soy sauce and stir fry until the kale wilts.
  5. Remove from heat and add nutritional yeast.
  6. Serve with hash browns or whole grain toast.

3. Veg Benedict

If you’re missing Eggs Benny, we’ve got you covered. This tofu, cashew ricotta, Portobello Benedict with vegan hollandaise sauce should satisfy your cravings, and it is packed with protein and other nutrients to boot!

To Make the Ricotta:

  1. Soak a cup of cashews overnight, then drain.
  2. Add to a food processor with the juice of half a lemon, 1 clove of garlic, 2/3 tsp salt, 1/4 cup olive oil, 1 cup fresh basil, and 1/2 cup kale.
  3. Blitz until everything is well combined.
  4. Save half of the ricotta and use the rest to make the cashew hollandaise sauce.

To Make the Cashew Hollandaise Sauce:

  1. Using half the homemade ricotta, add 1/4 tsp turmeric, 1 tbsp nutritional yeast, 2 tsps mustard, 1/4 cup coconut milk, and 1/4 cup water.
  2. Gently heat, and stir often to avoid burning.

To Make the Veg Benedict:

  1. Sauté sliced Portobello mushrooms.
  2. Pan-sear a 1/2-inch thick round of tofu (you can use a cookie cutter to get a round).
  3. Toast an English muffin and spread ricotta on both halves.
  4. Layer them with tofu and Portobellos.
  5. Drizzle cashew hollandaise sauce over the top and enjoy!

Savoury Oatmeal and Lentils4. Savoury Oatmeal and Lentils

If your morning walk, bike ride, or transit ride to work takes about 30 minutes, this next eggless breakfast idea is for you!

Savoury oatmeal (using quick cooking oats) or split red lentils is made using a thermos, boiling water, and a little patience. Save time in the morning by preparing your breakfast mix in advance.

Ingredients

  • 1/2 cup of oats or lentils
  • Dehydrated vegetables (or fruit) cut into small pieces
  • A dash of salt and pepper
  • 1/2 tsp cumin
  • 1 tsp turmeric

Directions

  1. Pour your dry mixture into a thermos.
  2. Add a cup of boiling water and stir quickly before sealing the thermos.
  3. By the time you arrive at work, your oats or lentils will be nicely cooked and ready to eat!
VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

The 5 Worst Things You Can Do Post-Workout

The 5 Worst Things You Can Do Post-Workout

There’s nothing quite like hitting your fitness routine stride. The momentum is amazing, but it’s important to keep in mind how easily we can sabotage our progress without meaning to.

You’re done your workout, and you feel great. But now what? It’s important to remember that what you do after your workout can impact the lasting effects and progress of your exercise. Along with some healthy alternatives, here are the five worst things you can do post-workout:

1. Eat Unhealthy Foods

After a hard workout, your body is going to need to refuel. You’ve just burned calories, so you’re going to be hungry. As such, you may start to feel cravings for foods that your body doesn’t need, such as french fries, burgers, or chicken wings.

Instead of giving in to your cravings, focus on everything you’ve just accomplished and seek out a healthy and satisfying way to feed your hunger. Some great post-workout foods that are quick to make, healthy, and filling are:

  • Fruit salad with a side of greek yogourt
  • Salad with lots of fresh veggies with a helping of protein (chicken, tofu, beans, hard-boiled egg)
  • A smoothie with a scoop of protein powder
  • Sandwich on whole grain or gluten-free bread, complete with fresh toppings
  • A brown rice burrito bowl

Consume Alcohol2. Consume Alcohol

After your workout, a friend rings you up to see if you want to meet up for a drink. How will alcohol affect your workout?

Put plainly and simply, alcohol contains a lot of calories and it’s an easy way to sabotage the workout you just shed sweat for. Also, alcohol has been linked to how your body stores glycogen, and it can cause you to feel fatigued quicker during your next cardio workout, especially if you consume more than a drink or two.

There’s no need to forego meeting up with your friends, though! Swap out your usual alcoholic beverage for a refreshing soda water with lemon instead. Your body will thank you for the extra hydration.

3. Skip Your Cool Down

Cooling down after a workout helps your breathing and heart rate return to resting levels at a gradual pace. It also helps ensure that you don’t suffer from dizziness or fainting due to blood pooling in the muscle areas. You may be in a hurry to head out the door after hitting it hard at the gym, but always take the time to engage in a proper cool-down.

Forget to Hydrate4. Forget to Hydrate

When you’re exercising at the gym, you are perspiring which depletes your water storage. The only way to get it back is to hydrate during and after your workout. You may not feel thirsty, but make hydrating a regular part of your exercise routine.

Drinks that help with rehydrate the body include:

  • Water
  • Coconut Water
  • Smoothies

It’s also helpful to eat fruit and veggies that are hydrating such as watermelons, cucumbers, lettuce, and oranges.

5. Not Get Enough Sleep

If you’re tired when exercising, you are putting yourself at risk for injury. Getting adequate sleep has also been linked to eating habits. If you’re sleep deprived, it’s a lot easier to make unhealthy food choices, drink too much caffeine, and give in to a lack of energy.

If you give your body the rest that it needs, you’ll feel awake, rested, and ready to tackle the day’s work out!

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

How to Actually Stick to Your Goals

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:

Making the Same Resolution Every Year1. 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 GoalsHow 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.

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

4 Simple Steps to Detoxify Your Kitchen

4 Simple Steps to Detoxify Your KitchenYour body is not the only thing that needs a good detox once in awhile. When I mention detoxification, you probably think about something your body does to lose weight, support your liver, and generally feel and look better. Strange as it sounds, your kitchen could also use a good detox!

If you make your kitchen a safe zone, with only foods that nourish rather than harm, then you will automatically make the right choices. If you fill it with crap, you will eat crap, no matter how much willpower you have.

The first step to detoxify your kitchen, then, is not to load it with junk and clear out whatever junk currently is stocking your cupboards. If it’s not there you won’t eat it. It’s that simple.

I’ve created a four-step process to effectively detoxify your kitchen and restock it with healthy foods.

Step 1: Set aside an hour to purge your kitchen

Schedule it into your planner if you need to. This requires some detective work. Read food labels for added sugar and other junk ingredients that don’t belong in a healthy kitchen. Have a big garbage bag ready (better yet, recycle containers if you can) to dump the junk. It might take longer depending on how much hidden junk and toxic ingredients lurk in your cupboard or fridge.

Step 2: Scrutinize labels

Ideally, you’ll replace anything that is questionable with real fresh or whole foods without labels. A fresh avocado or a kiwi doesn’t come with a nutrition facts label, or a bar code or ingredient list. If you decide to keep foods with labels, follow these rules:

  • Focus on the ingredient list, not the “nutrition facts” that are mostly designed and developed under huge food industry lobby efforts to confuse and confound your efforts to eat healthy.
  • If you don’t recognize, can’t pronounce it, or it is in Latin or you don’t have it in your cupboard and you wouldn’t use it in a recipe – maltodextrin, for instance – then don’t use it.
  • On every ingredient list, note that the most abundant ingredient is listed first. The others follow in descending order by weight.
  • Be conscious of ingredients that may not be on the list. Some ingredients may be exempt from labels. Get rid of these foods.
  • Beware of foods with health claims on the label. These claims usually signal a marketing ploy to make you think they’re good for you when they’re really just healthy pretenders. Things like sports beverages, energy bars, and even multigrain breads (which often contain high fructose corn syrup) fall into this category.

Now that you know what to look for, I’ll walk you through the process of determining what can stay and what needs to take a permanent vacation on your kitchen detox.

Step 3: Ditch These Foods

When you detoxify your body, you eliminate harmful toxins. Likewise, when you detoxify your kitchen you’ll want to get rid of any food that contains these harmful ingredients.

1. You probably know obvious sugar culprits, but be aware of hidden sugars that lurk in salad dressings, processed foods, drinks, and even “healthy” foods like cereals and wheat. Sugar goes by many aliases. Just as boys named Andrew often go by Andy or Drew, sugar might be called organic cane juice, honey, agave, maple syrup, cane syrup, or molasses. There are 257 names for sugar, most made from corn with names that you wouldn’t recognize like maltodextrin and xanthan gum, which make you fat and addicted. Look carefully at condiments like salad dressing, barbecue sauce, or ketchup, which are often high-fructose corn syrup traps.

2. Bad fats. Don’t be afraid of fat. Fat doesn’t make you fat, but the wrong fats can wreak serious metabolic havoc. Toss out any highly refined cooking oils such as corn and soy, fried foods you may have stored in your freezer, and margarine or shortening. These have dangerous trans fats that create inflammation and cause heart disease. Scour labels for the words “hydrogenated fat” (another phrase for trans fat), which has finally been declared not safe for consumption by the Food and Drug Administration (FDA).

3. Artificial sweeteners. Throw out food with artificial sweeteners of all kinds (aspartame, NutraSweet, Splenda, sucralose, and sugar alcohols — any word that ends with “ol,” like xylitol or sorbitol). Stevia may be better than aspartame but only whole plant extract, not Pure Via and Truvia, which are made by Pepsi and Coke and are chemical extracts of stevia. Use it sparingly. A new non-caloric sweetener that comes from monk fruit that is rich in antioxidants can also be used in small amounts. But remember, any sweetener can make you hungry, lower your metabolism, create gas, and store belly fat.

4. Anything with ingredients you can’t pronounce. If you purchase something with a nutrition label, there should be less than five ingredients on it and all things that a third grader would understand like “tomatoes, water, salt.” Focus on the ingredient list, not the “nutrition facts,” which are mostly designed and developed under huge food industry lobby efforts to confuse and confound your efforts to eat healthy.

5. Any potentially questionable food or ingredients. Seemingly safe foods like spices and seasonings can contain maltodextrin, autolyzed yeast extract, and even high fructose corn syrup that have no place in a healthy kitchen.

Step 4: Stock Up on These

Now that you’ve purged unhealthy foods, you want to replace kitchen cabinets and cupboards with fresh, healthy foods. These are the ones you’ll want to load your kitchen with:

1. Non-starchy veggies are freebies. Eat as many as you like! Limit fruits because they increase your insulin levels. Berries are your best bet. When possible, choose organic, seasonal, and local produce. When you can, avoid the most pesticide contaminated fruits and vegetables by consulting the Environmental Working Group’s  “Dirty Dozen” list and instead choose from the “Clean Fifteen” list featuring the least contaminated options. Just make sure you’re buying unseasoned or unsweetened varieties. Also check out your local farmers market or community supported agriculture (CSA).

2. Dry foods. These staple foods usually have a longer shelf life and include raw or lightly roasted nuts and seeds, legumes, quinoa, and gluten-free grains.

3. Herbs, spices, and seasonings. You’ll want to have a range of pantry ingredients, including seasonings and spices, on hand. Buy organic when you can. Because you only use a little of some of these, they tend to last a long time so you get a lot of value from them. Among my favorites include extra virgin olive oil, extra virgin coconut butter, sea salt, freshly ground black pepper, and seasonings and spices. Just read your labels to ensure they don’t contain hidden sugar, gluten, or other problem additives.

4. Fresh foods. Get in the habit of keeping your fridge and freezer stocked with these items. When selecting beef or meat, choose grass-fed, hormone-free, or organic, whenever possible. Optimal protein choices include:

  • Chicken and turkey breasts
  • Ground chicken and turkey
  • Grass-fed beef, lamb, and bison (buffalo) meat
  • Omega-3 enriched eggs
  • Whole forms of non-GMO soy food, like tofu, tempeh, and gluten-free miso (organic, when possible)
  • Wild or sustainably farmed, low-mercury seafood like sardines, salmon, herring, flounder, clams, crab, oyster, perch, pollock, shrimp, sole, squid, trout, whitefish etc.). Avoid those fish that are high in mercury such as tuna, swordfish, and Chilean sea bass.

Now, you might need some inspiration! It’s easy to just say, I’ll buy tons of veggies and some fruit and healthy meats and fats, but what are you going to do with all of that food?

Well, my new book, Eat Fat, Get Thin Cookbook not only goes through a step-by-step guide of how to makeover your kitchen, but it features over 175 mouth-watering recipes to help you get healthy and stay healthy. I’ve included breakfast dishes, smoothies, some vegan meals, plenty of options for lunch and dinner, and even desserts! Eating food that is good for you is not about feeling deprived. If you choose the right foods and the right recipes, you can reap the benefits of a healthy style without feeling deprived.

Now you’re all set up for success!

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

How to Avoid the Dreaded Winter Workout Slump

How to Avoid the Dreaded Winter Workout Slump

It can be hard to gear ourselves up to work out in the Winter. As the colder, shorter days begin, we cozy down, and the inspiration to get outside or head to the gym can dwindle. Before we know it, we often find ourselves in the midst of a winter workout slump.

Here’s a three-step plan to help you avoid the dreaded Winter workout slump:

Set Yourself a Goal1. Set Yourself a Goal

When it comes to motivation, setting goals can help keep you on track. The trick to achieving your goals is to set ones that are realistic and attainable.

Some examples of great starter goals are:

  • A complete workout for an hour every other day
  • Move your body for at least 30 minutes every day
  • Get up an hour early to get a workout in before the day starts (this is a great goal for people who know they are hard to motivate after work)

Here’s a trick to help ensure you keep working toward your goal once you’ve set it – post it everywhere! Write it on your bathroom mirror with a dry-erase pen. Write it on a piece of paper and tape it to your refrigerator. Set a daily reminder in your phone. This way, the goal you’re working toward will be right in front of you, every day, motivating you to stick to it.

There are many simple ways to help keep yourself motivated as you work toward achieving your goal. You may have to cycle through a few of them until you find the one that’s the perfect method for you. Here are some different forms you can try:

Make Yourself a Visual Reminder

Many people need to see themselves actually working toward their goal. A simple and effective way to do this is to get a calendar (the old fashion paper kind!) and mark every single day that you stick to your goal.

Reward Yourself

If you have something tangible to work toward – like a new pair of shoes, or a fancy dinner out – it can often be easier to keep yourself focused, as you may feel you’ll have something to physically show for your efforts. This is a great tool for people who have trouble feeling motived by goals they can’t touch or feel.

Find an Accountability Partner

Having someone who holds up accountable to our goals is almost always helpful. Find someone you can trust to periodically check in on your progress, and gently nudge you if you’re getting off track. Even better if you can reciprocate the favour and be their accountability partner too!

Try New Indoor Activities2.Try New Indoor Activites

It’s not hard to understand why people don’t love to workout in the cold. But one of the overlooked benefits of winter is the ability to workout indoors and not feel like you’re missing out on a beautiful, warm, and sunny day. It’s the perfect time to try that spin class!

Here are some fun indoor activities:

  • Pilates
  • Yoga
  • Spin
  • Zumba

Track Your Progress3. Track Your Progress

Motivation tends to come easily when you start seeing results. Now that you’re holding yourself accountable, and trying new activities, it’s time to start tracking your progress.

Keep in mind that it takes time to see changes in your body, but if you’re sticking to your goals, after four weeks you should begin to feel some changes. After eight weeks, people close to you, who see you often, are bound to start making comments on how great you look! But, most importantly – you will be feeling amazing, awake, and full of energy, even in the middle of winter!

Don’t let the winter slump suck you in! Stick to these tips and keep on moving throughout the cold months.

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

5 Common Fitness Fears and How to Overcome Them

image-blog-pgx-n5-common-fitness-fears-and-how-to-overcome-them-20161007

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.

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

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.

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

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.

 

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)