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6 Healthy Ways to Add Protein to Your Diet

Written by Darcy Smith - Posted on 13 January 2016

When you think about what your body needs as fuel for physical activity, protein is probably something that comes to mind. This macronutrient is a component of every cell in your body, especially muscles, cartilage, skin, and blood, and you need it to build and repair tissue. Proteins are also vital for the multitude of enzymes, hormones, and other compounds that help your body function.

Your body can make some proteins but others must be obtained from your diet, and because we don’t store protein the way we do fats and carbohydrates, it’s important to put protein on our plate at every meal. It might even be vital to your weight loss goals. Protein can help curb hunger and cravings, fuel fat burning, promote muscle growth, and help you maintain a healthy weight.

Try these 6 delicious and nutritious ways to add protein to your diet:

1. Hempseeds

With 9 grams of protein in just 2 tbsp, hempseeds are a hearty protein boost that can be sprinkled on pretty much anything, like your morning fruit and yogurt, your lunch hour salad, or your dinner time veggie rice bowls.

2. Peanut Butter

Peanut butter is a quick, easy, and delicious way to add protein to your day.
It offers about 7 grams of protein in 2 tbsp – just make sure you seek out natural peanut butters without added salt, sugar, or oils. Try it on whole grain toast in the mornings, in smoothies, or with celery for a protein-packed snack.

3. Eggs

These little nutrition bombs contain a complete complement of the essential amino acids that the body uses to build proteins – as well as a host of other important nutrients, from B vitamins to brain-boosting choline. Scramble them in the morning, boil them for an on-the-go-snack, or bake them into healthy treats.

4. Chia Seeds

Chia seeds contain about 4 grams of protein in 2 tbsp of seeds, along with a hearty dose of fibre and healthy omega-3 fats. Chia seeds are more versatile than hempseeds – you can make a delicious pudding simply by soaking them in almond milk for a few minutes.

5. Green Peas

Surprised that these dinner plate regulars are a great source of protein? 1 cup contains 7.9 grams! Sure, you could have them as one of the standard “meat and two veg”, but peas also make a tasty addition to quinoa salad, omelettes, and – if you get them fresh – salads.

6. Protein Smoothies

Power up with protein drinks such as PGX® Satisfast. Each serving has 20 g of vegan protein to help keep you feeling satisfied between meals. You can add PGX to smoothies for a quick and delicious boost.

While there are different takes on how much protein you need every day, a good rule of thumb to follow is to have 20-30% of your daily intake of calories come from protein. That means if you consume 1800 calories a day, you’re looking at about 90 g of protein daily – plenty of opportunity to incorporate tasty, healthy proteins into your diet! Check out the PGX recipe page for a little protein inspiration!

Sports Drink Swaps

Written by Patience Lister - Posted on 7 January 2016

When sweetener ranks second (after water) on the ingredient list, you know your sports drink may be doing your body more harm than good.

Sure, during a hard workout you’re thirsty and in need of a pick-me-up, but don’t fall for inspiring slogans and appealing colours. Instead, rehydrate and support recovery with natural ingredients that also boost your nutrient intake. Swap out your sports drink for one of these healthier alternatives:

Water

Sounds obvious, but you can’t get more natural than a cold glass of water. Unless you’re sweating excessively for an extended period, sipping on plain water is often enough to stay well hydrated.

Coconut Water

If you’re hankering for a little more than water, this clean label alternative to a sports drink contains 600 mg potassium, 252 mg sodium and 60 mg magnesium per cup [1]. Its gentle concentration of electrolytes is similar to that found in your blood.

DIY Sports Drink

When you’re exercising for more than one hour, experts recommend that you consume both sodium and water to replenish what you lose through sweat [2]. Making your own sports drink is an easy and refreshing way to stay hydrated and rev-up your energy levels throughout your endurance sessions.

Mix the following ingredients in a pitcher until well dissolved and refrigerate until you’re ready to workout:

1000 ml warm liquid (water, green tea, or coconut water)
1/4 tsp. salt
3 tbsp. honey or agave syrup
2 tbsp. fresh lemon, lime, or orange juice

Ice Slurry

If exercising in hot weather saps your energy, swap your sports drink for an ice slurry. It will help to cool your core while quenching your thirst.

PGX

Protein plays a serious role in recovery. It helps build and repair damaged muscle tissue while supporting your immune system. With 10 g of protein per scoop, *PGX® Satisfast™ Whey Protein Drink Mix provides an effective way to fill your post-workout protein needs.

Chocolate Milk

Chocolate milk is also a practical (and delicious) swap for commercial recovery drinks. Its ratio of protein to carbohydrates is ideal for refueling and repairing your muscles.

*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 27.” Agricultural Research Service. Web. 24 August 2015.

[2] ACSM. “Exercise and Fluid Replacement.” Medicine & Science in Sports & Exercise 39.2 (2007): 377-390. Web. 24 August 2015.

Video: A 20 Minute Tabata Workout

Written by Kara Hamada - Posted on 5 January 2016

*It is always a good idea to consult a healthcare professional before starting a new fitness or exercise program.

If you enjoy getting your heart rate up Tabata training is for you! This high-intensity interval training lasts a total of 4 minutes per movement. So, when paired with 4 movements, you’re looking at exactly 20 minutes of fierce calorie burning fun!

Kara’s 20 Minute Tabata Workout

About Tabata

Japanese scientist Dr. Izumi Tabata discovered this form of exercise after conducting intensive research on two groups of athletes. One group worked out 5 times per week for 1 hour ( at a moderate intensity) while the other worked out 4 times per week for 4 minutes and 20 seconds (at a high intensity). The testing went on for 6 weeks and guess what the outcome was? The group that only worked out 4 minutes and 20 seconds utilizing high-intensity interval training came out as the leader, increasing their anaerobic and aerobic systems.

Tabata: How It’s Done

Tabata training is interval training at its finest. You work out as hard as you can for 20 seconds, then rest for 10 seconds. You complete 8 rounds of 20 seconds on, 10 seconds off, to complete the circuit.

Let’s put it all together to make an incredible 20 minute workout!

Kara’s 20 Minute Tabata Workout

Movements:

Jump Squat
High Knees
Jumping Jack Touch Down
Side to Side Touch

Mix things up by doing each of these exercises consecutively (20 sec on, 10 sec off), so that each set of 4 exercises equals 2 minutes. Do this 10 times. I set my timer for increments of 20 seconds and go continuously through these 4 moves until I hit 20 minutes.

You can also go through each movement one at a time, taking 5 minutes for each movement. Tabata is a great way of burning a high amount of calories in a short amount of time.

*There are always ways of modifying any exercise to make it easier and less intense if you are just getting back into it. 4 movements to try as a modification to this circuit are: jumping jacks, sit-ups, squats, and high knees.

4 Moves to Build Body Strength

Written by Kara Hamada - Posted on 29 December 2015

4 Moves to Build Body Strength

When you think of what it means to be in shape, what does that mean to you?

To me, being healthy and in shape means that you work out because you love your body, not because you feel the need to change it. You embrace it, not hate it. You push yourself for the ultimate goal of building strength and long-term health. Pairing weight training, total body cardio, and a good attitude are three perfect ways of doing just that.

Working out for aesthetic purposes can get tiring. You’re pushing yourself mainly to improve your outward appearance and not truly focusing on what your body wants.

So, let’s focus on strength today! The following 4 exercises are great weight-training moves that help build muscular strength.

1. Squat

Simple movements, like a squat, can help build strength. As you get more and more comfortable with your squat, you can begin to add weight. Whether you add a barbell (with or without weights) or utilize free weights, your form is key and I urge you to work with a personal trainer to ensure it is correct. As you add weight, you will likely take off repetitions.

Squats will not only help you build muscles in your legs, but they also promote body-wide muscle building [1]. As you squat, testosterone and human growth hormones are released which aid in improving muscle mass when you train other areas of your body [2].

2. Shoulder Press

Because the shoulder joint is one of the most movable and unstable joints in the body, it’s important to strengthen the muscles that surround it. Everyday movements, like putting a heavy box on a top shelf and lifting up grocery bags, use those muscles; just another reason to maintain strength here!

The basic shoulder press is a great push exercise to help you gain strength in your upper body. Just like the squat, as you gain confidence with this exercise (in right form), you can begin to add more weight. You can also do a shoulder press with a barbell or free weights either sitting or standing.

3. Bench Press

Another great push exercise is the bench press. Known as the “universal lift” by weight trainers across the nation, this exercise not only uses your chest but basically every muscle in your upper body! Just like the previous two exercises, you can add weight as you become comfortable, and it can be done as a chest press with dumbbells or a barbell press on a bench. This exercise can be done on a straight bench, decline or incline. The difference in angles simply targets different areas of your chest.

4. Pull Up

To my ladies, I know how difficult these are. Honestly, I can probably only do a few pull ups right now. It’s an exercise that you need to work on (gradually) until the muscles in your upper body work together.

Pull ups are great because they can be done virtually anywhere, like outside utilizing a tree branch, or at an elementary school on the monkey bars. Pull ups, like squats, are a compound body movement which can release human growth hormone when done correctly [3]. If you cannot do a pull up on your own, start off with a lat pull down or an assisted pull up machine.

References:

[1] Mercola, Dr. “8 Reasons to Do Squat Exercises.” Mercola.com. Fitness Peak, 25 May 2012. Web. 27 Nov. 2015.

[2] Mercola, Dr. “8 Reasons to Do Squat Exercises.” Mercola.com. Fitness Peak, 25 May 2012. Web. 27 Nov. 2015.

[3] Meyers, Anthony. “6 Benefits Of Pullups – Muscle Class.” Muscle Class. N.p., 14 Nov. 2011. Web. 27 Nov. 2015.

5 Healthy Breakfast Ideas

Written by Patience Lister - Posted on 21 December 2015

5 Healthy Breakfast Ideas

Breakfast can fuel your morning, recharge your blood sugar, and help to prevent the mid-morning slump. Studies show that people who eat a healthy breakfast have an easier time managing their weight. However, it’s often hard to think of healthy ideas in the midst of your morning rush. Keep this list handy for five breakfast options that will give your day a healthy kick-start!

1. High Protein Smoothie

With the right ingredients, smoothies make a healthy and filling breakfast that are convenient to eat on the go. Give this smoothie recipe a try one morning for a delicious breakfast drink complete with protein, healthy fat, and fibre.

2. Apple With Cottage Cheese and Walnuts

Combining a fresh, crisp apple with creamy, protein-rich cottage cheese makes an ideal sweet and savoury breakfast. Sprinkle on a tablespoon of walnuts for added fibre and the omega-3 fatty acid ALA.

3. Steel Cut Oats With Berries

If you exercise in the morning, steel cut oats make a fantastic pre-workout fuel. Their low glycemic index, along with the healthy balance of carbohydrates and protein, provides a long-lasting source of energy. To boost the fibre content, sprinkle on *SlimStyles® PGX Granules.

4. Protein Pancakes

Swapping out high-flour pancakes for those made with lentils, additional egg whites, or Greek yogurt will rev-up the protein content, and help stave off hunger during a busy morning.

5. Avocado Egg White Wrap

Healthy monounsaturated fats, protein, and fibre; A satisfying breakfast that’s as simple as wrapping sliced avocado and a cooked egg white in a corn tortilla or low carb cabbage leaf.

*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®.

A Guide to “Everything in Moderation”

Written by Patience Lister - Posted on 16 December 2015

A Guide to “Everything in Moderation”

When you know you’re doing something healthy, it’s easy to get carried away. But more is not always best, even when it comes to diet, exercise, and work. Find your balance and get the most from your actions with this guide to “Everything in Moderation”.

Nutrition

No matter what the latest diet trend suggests, your body needs fat, carbohydrates, and protein to be healthy. Cutting one of these groups from your diet can hinder vital functions, such as vitamin absorption, mental focus, and hormone production. Similarly, foods such as fatty fish, coffee and tea, dark chocolate, and alcohol offer health benefits when consumed at moderate levels, but too much can put your health at risk.

Guide to Moderation: Eat a balanced diet of 20-35% fat, 45-65% carbohydrates, and 10-35% protein [1]. Enjoy all foods in their recommended serving sizes.

Dieting

Does your “diet” involve cutting out entire food groups or skipping meals? No matter your weight, this is not a healthy or sustainable way to lose it.

Guide to Moderation: Eat a variety of nutritious foods from all food groups in moderate portion sizes. Build healthy, fibre-rich snacks, such as PGX®* Satisfast® Whey Protein Drink Mix, into your meal plan to maintain healthy blood sugar levels already within the normal range.†

Exercise

Regular exercise offers countless benefits, including improved fitness, stress reduction, a trim waistline, and better overall health. But when the intensity or frequency of your workouts becomes too high for your body to recover properly, your health can suffer.

Guide to Moderation: To maintain your current weight and cardiovascular health, 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise every week is recommended. And don’t forget to include strength training in your routine.

Work

No matter how much you love your job, you sometimes need to leave your work, well, at work.

Guide to moderation: Find a work/life balance that includes time for family, friends, exercise, and relaxation—without your phone or laptop.

Sure, moderation is not always an option—like when you’re training for a marathon or pushing through a big project at work. But that’s okay. The key is moderation over the long term.

*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.

References:

[1] Health Canada. “Eating Well with Canada’s Food Guide – A Resource for Educators and Communicators.” Food and Nutrition. Web. 18 October 2015.

6 Best Post-Workout Foods

Written by Leigh Matthews - Posted on 10 December 2015

6 Best Post-Workout Foods

Efficient refueling after a workout helps your body build and maintain muscle. Strength training and other types of exercise can cause tiny tears in the muscles which, when repaired, help to make the muscles stronger. However, your body needs a good supply of protein, carbohydrates and healthy fats in order to make those repairs.

Research suggests that a 4:1 ratio of carbohydrate to protein is an efficient way to replenish muscle energy in the form of glycogen, and to kick start the healing process to build stronger and healthier muscles. This process also requires a good intake of vitamins, minerals and other nutrients, including plenty of antioxidants, to stave off damage from the free radicals generated by increased metabolism during exercise.

Post-Workout: The Importance of Protein

When choosing post-workout foods, aim for between 6 and 20 grams of protein, depending on factors such as the intensity of your workout, your body weight, and your weight management goals. This helps feed your muscles without overtaxing digestion or overloading on amino acids that won’t be used.

A smoothie with a scoop of plant-based protein, such as PGX Protein*, is an easy and convenient way to get a good amount of protein, along with beneficial fiber, carbohydrates, vitamins and minerals.

In addition to choosing foods with a good amount of protein, it’s also a good idea to keep your fat intake low immediately after exercise, as fat slows down digestion. However, including a source of omega-3 essential fatty acids can help support your body’s natural inflammatory response.†

6 Post-Workout Foods

Not a fan of smoothies? Not to worry! Keep the following foods on hand for a delicious, beneficial post-workout snack or meal:

1. Nut Butter and Banana Sandwich

PB & J, without the J! Try eating a banana, almond butter sandwich on whole wheat bread for a quick way to refuel after a session at the gym or after a big competition.

The almond butter and bread provide protein, and the almonds are a source of vitamin E, magnesium and calcium, which support healthy muscle function. Bananas contain easily digested carbohydrates to restock glycogen stores, in addition to a range of beneficial antioxidants. They also contain tryptophan, the amino acid that is converted into serotonin, so bananas could be the ideal post-workout snack for anyone who struggles to enjoy exercise!

2. Lentil Soup

A rich source of protein, iron and fiber, lentils are a great choice for any post-workout meal. They have about 2.2 grams of carbohydrates to 1 gram of protein, so adding in kale, spinach or chard to a basic lentil soup is a great way to meet that 4:1 ratio of carbohydrate to protein, all while stocking up on vitamins, minerals and a range of phytonutrients.

Mix in onions, leeks, shallots and/or garlic for additional sulfur compounds that help the body to produce glutathione, a key antioxidant enzyme that helps support muscle health.

3. Chickpeas

Chickpeas are a versatile whole food that can be boiled, roasted and salted for a handy post-workout snack. They can also be included in a vegetable stir fry with soba (buckwheat noodles) to round out the protein for a heartier meal, or processed into hummus as a simple, tasty dip to enjoy alongside fresh vegetables or pita bread.

Chickpeas have a 3:1 ratio of carbohydrate to protein, barely any fat, and when you combine them with a little lemon juice (rich in vitamin C), they’re a good source of iron.

4. Chia-Tofu Pudding With Blueberries

Chia seeds are a complete protein, containing all nine essential amino acids required in our diet. They’re also a good source of omega-3 essential fatty acids. When whipped up with some silken tofu, blueberries, and a dash of maple syrup, chia seeds transform into a delicious pudding that is high in antioxidants, protein and fiber.

5. Sweet Potatoes

Sweet potatoes are a good source of carbohydrates, beta-carotene, vitamins C, B2, B6, B5 (pantothenic acid), folic acid, copper and potassium. Team a sweet potato with a good source of protein, like hummus or beans, and you’ll have an excellent antioxidant-rich post-workout meal.

6. Maca

This root vegetable is a rich source of nutrients and is traditionally used to support adrenal gland function, helping the body to cope with stress. Maca may also help keep cortisol levels in check, which can support healthy blood glucose regulation already within the normal range and support a healthy inflammatory response.† Powdered maca can be added to any smoothie, or even to soup for convenience.

Developing Good Post-Workout Eating Habits

It’s important to eat well after exercise so as to not leave yourself vulnerable to injury and to support a healthy immune system.† Exercising without giving your body enough time and the right nutrition to repair muscles can increase the risk of muscle soreness and injury, as well as making you susceptible to fatigue and less than optimal support for your immune system.†

If you find it hard to eat after exercising, try a protein shake or soup. Liquids are easier to consume, digest and assimilate, meaning that you can pack in more good nutrition without expending energy chewing and breaking down the food. Save the serious whole foods for about an hour after exercise so your body has time to ready itself to focus on digestion.

Remember to make your post-workout foods fun! That way, you’ll be more motivated to exercise and won’t be tempted to skip the important window of opportunity to restock those glycogen stores and help your muscles to start healing.†

*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.

Why You Crave Sugar

Written by Leigh Matthews - Posted on 2 December 2015

Why You Crave Sugar

Practically everybody knows that sugar is bad for our health, so why is it such a challenge to give it up? What is it that makes many of us crave sugar so relentlessly, and how can we conquer those cravings? A wealth of research suggests four considerations that may affect sugar cravings:

Stress
PMS or Menopause
Microbial imbalance in the gut
Thyroid health

These issues can all overlap, feed each other and make sugar cravings that much harder to overcome.

1. Stress

Someone who has a diet high in sugar typically has a higher risk of occasional sleep problems, erratic energy levels, and less concentration. This can make it harder to get through essential tasks and to manage emotions. This then leads to stress, which can prompt sugar cravings, and so on. It’s a cycle that’s all too easy to get stuck in.

According to a study published in the journal Appetite, 77% of women who had high levels of stress reported sugar cravings, compared to just 31% of women who were relaxed. The women who felt stressed also had significantly larger waists and higher levels of leptin, a hormone involved in appetite control.

For some people, finding new ways to relax or allotting for sufficient downtime in their schedule could be key to conquering their sugar cravings. Taking up a new sport, social activity or simply finding the time to take a bath may be just what you need to skip the sugar.

2. PMS or Menopause

PMS and menopause normal life stages can influence the activity of insulin, making cells more resistant to its effects and thereby increasing the likelihood of sugar cravings. Ensuring a healthy, balanced diet that is high in vitamins (especially B vitamins), minerals and healthy fats and protein from fibre-rich plant foods can support hormone levels and stable energy release, helping to combat sugar cravings. Taking a high-fibre supplement such as PGX* can also help with appetite control by slowing down the release of carbohydrates from food and maintaining a feeling of fullness for longer.

Anyone who is having a hard time cutting back on sugar and who is approaching menopause, or who experience alterations in appetite around the time of their period, may find it helpful to talk to a physician or qualified naturopathic doctor. Other signs of PMS or menopause can include mood swings, changes in libido, occasional lack of sleep and fatigue and hot flushes.

3. Gut Bacteria

A high-fibre diet is also a great way to feed the beneficial bacteria in the gut which, in turn, helps reduce the likelihood of yeast overgrowth. Anyone who has recently taken broad spectrum antibiotics or who is on long-term antibiotic therapy is at a higher risk of dysbiosis, a state of microbial imbalance in the gut, where the blanket eradication of bacteria (good and bad) can lead to an overgrowth of bad bacteria and microbes, like Candida albicans, that cause yeast infections.

An imbalance in gut bacteria has been associated with altered energy metabolism and even alterations in neurotransmitter levels. The microbes in the gut produce neurotransmitters such as serotonin and communicate with the central nervous system through the vagus nerve. Researchers have found that a diet high in processed foods and simple carbohydrates can dramatically reduce biodiversity in the gut, which could have a significant impact on cognitive function and appetite.

A prebiotic diet that includes fibrous foods like asparagus, artichokes and chickpeas can help to feed good bacteria, while a high quality multistrain probiotic formula can replenish lost beneficial bacteria.

4. Thyroid Health

Thyroid health is another consideration where sugar cravings are concerned, and is best addressed with a qualified health practitioner.

In the meantime, it is important to ensure a good intake of vitamins, minerals, healthy fats and lean protein from high fibre plant foods, in addition to cutting back on caffeine and sugar and ensuring you get adequate sleep. Eating sugary foods can increase stress on the body and lead to fluctuating energy levels, so avoid these foods and support your thyroid health.

You may find that simply increasing the level of fibre in your diet, staying hydrated, and getting a good night’s sleep make it much easier to keep those cravings at bay.

*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®.

Improving Core Strength

Written by Kara Hamada - Posted on 26 November 2015

Improving Core Strength

When talking about core strength, many people’s first thought goes to their abdominal muscles. There’s a lot of mainstream pressure to have a chiseled 6 pack, and many people think that crunches and sit ups are the best way to achieve that. In actuality, the core is incredibly versatile, and working to strengthen it involves a series of exercises targeting different muscles.

The Core Muscle Group

To really understand the core, let’s go over the core muscle group:

Transverse and rectus abdominus: your general stomach muscles.
Obliques: the muscles positioned on your sides.
Lower back, erector spinae, multifidus, and latissimus dorsi: the muscles in your back.
Hip flexors, abductors, adductors: the muscles in your hips and the muscles that run down the inside and outside of your thighs.
Glutes and hamstrings [1]: the butt muscles and the muscles that run down the back of your thighs.

As you can see, many muscles work together to form our core.

Why Core Strength is Important

Balance and Stability. When you strengthen your core, it helps stabilize the muscles in your pelvis, abdomen, hips, and lower back and they begin to work in harmony with one another [2].

Helps prevent injuries. A strong and stable core means your muscles are working together, and muscles that work harmoniously are less prone to injury.

Exercises to Strengthen Your Core

Remember to think of all of the muscles utilized to create your core; upper legs, lower back, glutes, hamstrings, hips, and abdominal muscles. The best types of core strengthening help not only to strengthen but to stabilize your core as well.

Here is a basic core workout that hits a lot of the general core muscles:

1. Supermans

Start on your stomach, arms straight out in front of you and legs straight behind you. In one movement, lift both arms and legs straight up towards the ceiling. Hold for 2-5 seconds then lower back down.

2. Plank

Refer to my previous blog article on how to do a plank with good form.

3. Lying Leg Raise

Start this by putting your hands, palm down, under both glutes. The objective is to position your hands so your lower back is firmly resting on the floor. Keep your legs as straight as possible and slowly raise them perpendicular to the floor. Hold at the top for 1 second then slowly lower back down. If you feel any type of lower back pain with this exercise, stop immediately.

4. Straight Leg Sit Ups

Start lying down, legs straight and arms at your side. Keep your stomach sucked in (while still breathing). Slowly, begin to curl and sit up. First curl your neck up, then slowly start to sit up. The goal is to not let your legs come off of the ground.

5. Glute Bridges

Start on your back, with your legs bent (like a sit up position). Your arms can be at your sides. Push up with your feet, keeping the weight on your heels only. Squeeze your glute muscles, hold for 1-2 seconds, then slowly lower your glutes and push up again with your heels to start your second rep.

Continue to find new ways of strengthening and stabilizing your core muscles, and change up your workouts every 4-6 weeks.

References:

[1] Jensen, Elle. “What Are the Core Muscles of the Body?” LIVESTRONG.COM. LIVESTRONG.COM, 26 Nov. 2013. Web. 23 Oct. 2015.

[2] “Fitness.” Core Exercises: Why You Should Strengthen Your Core Muscles. Mayo Clinic, 18 July 2014. Web. 23 Oct. 2015.

Eating For Your Body Type

Written by Patience Lister - Posted on 24 November 2015

Eating For Your Body Type

There’s no “one size fits all” body, so why follow a “one size fits all” diet? This is the notion behind eating for your body type. It’s an age old concept, practiced through Ayurveda, classical Chinese medicine, and various Western systems.

An important principle in eating for your body type is that your diet and metabolism affect where your body stores extra fat [1] [2]. Below we break down the four most common body shapes, along with the foods that are best suited for each.

1. Apple Shape

Features: Excess abdominal fat with slim arms and legs.

Top foods: Lean proteins and dark leafy greens
Don’t forget: Good fats from coconut oil, nuts, avocados, and eggs
Cut back on: Starchy foods and refined carbs
Smart tip: Keep blood sugar levels already within the normal range steady and cravings curbed

2. Pear Shape

Features: Heavy hips and thighs with a thin upper body.

Top foods: High fibre fruits and vegetables with whole grains, such as oats, quinoa, and rice
Don’t forget: Small portions of lean protein and good fats
Cut back on: Dairy fats, soy, non-organic fruits and vegetables
Smart tip: Avoid foods that may contain pesticides and growth hormones

Inverted Pyramid Shape

Features: Muscular upper body with excess chest and back fat.

Top foods: Complex carbohydrates, such as whole grains, fresh vegetables and fibre rich fruit
Don’t forget: Low fat dairy
Cut back on: Dairy fats, meat, salt
Smart tip: Avoid the afternoon energy slump

Rectangle Shape

Features: Even fat distribution from head to toe.

Top foods: Raw fruits and vegetables, whole grains, and spices
Don’t forget: Small servings of lean protein
Cut back on: Animal fats and refined carbohydrates
Smart tip: Eat plenty of fibre

No matter what your body type is, you’re sure to benefit from the soluble fibre and 20 g of lean protein in each serving of *PGX Vegan Protein.

*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] Mitchell, T. The Belly Burn Plan. Ontario: Harlequin, 2015. Print

[2] Abravanel, E. and Elizabeth King. Dr. Abravanel’s Body Type Diet and Lifetime Nutrition Plan. Bantam Books, 1999. Print.