Healthy Desserts You Can Indulge In

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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Heart Healthy Edamame Dip Recipe

Heart Healthy Edamame Recipe

Edamame are one of the trendiest beans around – and for good reason. These green soybeans are not only delicious and easy to prepare, but a naturally rich source of fibre, protein, vitamins, and minerals. Each cup of boiled edamame boasts 22 g of protein, 7.6 g of heart-healthy fibre, and 261 mg of calcium, with zero cholesterol and only 25 mg of sodium.[1] Soybeans also contain good monounsaturated and polyunsaturated fats, including omega-3s, and are packed with antioxidant isoflavones.

Eating soybeans in place of animal products can support your heart’s health by maintaining healthy cholesterol levels and blood pressure.[2] Pair this heart healthy edamame dip with low-sodium, whole grain crackers or fresh vegetables for a savory, guilt-free snack any time.

Heart Healthy Edamame Dip

Ingredients:

2 cups edamame, cooked and shelled

1 tsp. lemon zest

1 clove garlic, pressed

1/4 tsp. ginger, dried and ground

1/4 cup fresh lemon juice

5 tbsp. olive oil

2 tbsp. water

Directions:

 Process edamame, lemon zest, garlic, and ginger in a food processor until smooth. While continuing to process, pour in lemon juice and olive oil slowly. Add approximately 2 tbsp. of water until a moderately thick, yet spreadable consistency is reached. Serve with low-sodium, whole grain crackers or fresh cut vegetables for dipping.

 

Explore PGX recipes for more healthy options.

 

 

[1] USDA. “Nutritional Nutrient Database for Standard Reference.” Agricultural Research Service. 2014. Web. 08 February 2015.

[2] Dietitians of Canada. “What are the Health Benefits of Soy?” Nutrition Resources. 2015. Web. 08 February 2015.

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Refresh your workout by trying something new

 

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

 

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

 

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

 

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

 

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

 

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

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

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

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5 Healthy Ways to Lose Weight Over Winter

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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What Are the Benefits of Protein Shakes After a Workout?

PGX-Canada-blog-post-workout-protein-shakes-c

 

I can tell you, without a doubt, that after cycling 139 miles (210km) in a day, a protein shake is a great idea. If you’re not cycling across Canada for charity though, are there really any benefits to including a protein shake in your daily regime? Can a protein shake after a workout help you build muscle, lose weight, or decrease muscle soreness? Could your choice of protein shake actually undo some of the good work you just put in at the gym?

Why You Need Protein

Protein is the main component of muscles, and is essential for the production of hormones, enzymes, immune system cells and even neurotransmitters. Protein is created by the body from amino acids and, although we can synthesise some of these amino acids, essential amino acids have to be acquired through the diet.

Without adequate protein we would be in real trouble, and protein shakes are certainly convenient for use after a workout as they provide quick nutrition and hydration to help with muscle growth and repair.

Why Take Protein After a Workout?

Post-workout, too little protein can lead to muscle soreness and fatigue, rather than increased strength and stamina. Taking protein in the first 30 minutes or so after a workout can, however, help the body to begin quickly healing the micro-tears in the muscle, a process which makes muscles stronger over time.

The amino acids in a protein shake tend to reach the bloodstream and then the muscles a lot faster than protein bound in food, which is just one reason why protein shakes have become so popular with athletes and gym-goers.

Can I Take Protein at Bedtime?

Protein shakes can also be helpful as a drink before bedtime as some of the amino acids in these drinks are thought to help increase natural levels of growth hormone and thereby help with healing and repair as we sleep, as well as helping to maintain healthy metabolism and bodyweight.

Protein Shakes for Weight Management

Drinking just any old protein shake isn’t going to help with weight loss. In order for that to happen, you need to be exercising those muscles, reducing overall calorie intake and avoiding simple carbohydrates. Unfortunately, some protein shakes contain artificial sweeteners and/or sugars that can sabotage blood glucose control and actually lead to weight gain while increasing muscle soreness and inflammation.

Protein shakes designed to help with weight management include those containing soluble fibre, like PolyGlycopleX (PGX). This helps satisfy hunger and decrease appetite, and slows the release of energy from food, thereby supporting healthy blood glucose control and insulin sensitivity, two key elements for successful weight management[i][ii].

The Benefits of PGX Protein Shakes

Adding PGX singles or powder into your favourite protein drink, or using the convenient PGX protein shakes, is an ideal way to ensure you’re getting the protein you need after a workout. A PGX protein shake is also great for when you’re eating breakfast on the go between the gym and work as this can help maintain stable blood glucose throughout the morning and keep cravings at bay until it’s time for lunch.

Protein shakes aren’t a replacement for a nutritious diet and healthy lifestyle, but can be a great way to ensure adequate protein intake as part of a balanced diet that include nutrient-rich foods like fruits, vegetables, nuts, seeds, and legumes.

In addition to being great after a workout, protein shakes are also idea for meeting nutrition needs if you are:

  • A growing teenager!
  • Starting to work out for the first time
  • Increasing the intensity of your workouts
  • Recovering from an injury or illness
  • Making dietary changes that could compromise protein status (such as switching to a vegan diet)
  • Looking to reduce overall calorie intake as part of a healthy weight management program
  • Doing a ludicrously long charity bike-ride!

What’s your best post-workout tip? Do you have a fantastic recipe for a super-powered protein shake? Let us know in the comments below!

References:

[i] Kacinik, V., Lyon, M., Purnama, M., Reimer, R.A., Gahler, R., Green, T.J., Wood, S. (2011). Effect of PGX®, a novel functional fibre supplement, on subjective ratings of appetite in overweight and obese women consuming a three-day structured, low calorie diet. Nutr Diabetes, 1:e22. doi: 10./038/nutd.2011.18.

[ii] Reichert, R.G., Reimer, R.A., Kacinik, V., Pal, S., Gahler, R.J., Wood, S. (2013). Meal replacements and fibre supplement as a strategy for weight loss. Proprietary PGX meal replacement and PGX fibre supplement in addition to a calorie restricted diet to achieve weight loss in a clinical setting. Biotechnol Genet Eng Rev.

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Recipe: Droppin’ Beets with PGX

PGX-blog-droppin-beets-1

Juicing is a great way to incorporate additional nutrients into your diet without feeling like you’re “only allowed to eat salad this week.” Uggh…I hate that feeling and thinking that way is not a great mindset for long-term goals.

Instead of that line of thinking, dieting should be considered a life-long, healthy attitude toward foods and with juicing, you can work a massive yet healthy amount of veggies (and some fruits) into your diet. Take this recipe, for instance: Today, I wasn’t planning on eating two beets, a half a head of celery, an entire romaine heart, two cucumbers and two apples – but that’s just what this recipe does, minus the additional pulp that doesn’t get juiced.

Further, when it comes to juicing, adding in an additional 2.5-5 grams of PGX® Granules (that’s two stick packs or between ½ and 1 full scoop of granules) I can get some additional fiber into my diet and get the benefits of satiety1,2 that you get from taking PGX.

Caution: Do not put the PGX granules through your juicer. They should be manually mixed into a glass of your juice by hand immediately before drinking.

Beet Juicing Recipe with PGX

PGX-blog-droppin-beets-2

Ingredients:

  • 2 romaine hearts
  • 2 apples
  • 2 beets
  • 2 cucumbers
  • ½ head of celery (optional)
  • 2.5 – 5 g PGX Granules*

Directions:

  1. Using a centrifugal juicer – start by juicing the romaine hearts at LOW/MED speed. Because the leaves are thin, sometimes large particles of them can get caught in the blades. The rest of the “heavier” fruits and veggies will help push those un-juiced leaves through.
  2. Increase speed to HIGH and juice the remaining apples, beets, cucumbers and celery.
  3. Pour a 8-12oz of juice into a drinking glass.
  4. Mix with 2.5-5 g of PGX granules.
  5. Drink immediately (within 1-5 minutes). PGX Granules don’t dissolve in liquids – they absorb water sort of how chia seeds do, so they should be consumed quickly after mixing with any liquid.*

Yield: 2 Quarts

Variety Tip: Get creative by adding in any other healthy fruits or vegetables you have on hand. With this recipe, carrots or spinach would go nicely.

Storage Tip: You can refrigerate any juice you don’t immediately drink for up to 24 hours. Because of oxidation, the juice starts to lose its benefits very quickly, so be sure to drink it within 24 hours or make slightly smaller batches. Be sure to store it in an air-tight container – glass jars work perfectly.

 * 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. Kacinik V, Lyon M, Purnama M, Reimer RA, Gahler R, Green TJ, Wood S. “Effect of PGX®, a novel functional fibre supplement, on subjective ratings of appetite in overweight and obese women consuming a three-day structured, low calorie diet.” Nutr Diabetes. 2011, 1:e22. doi: 10./038/nutd.2011.18.
2. Lyon MR, Reichert RG. “The effect of a novel viscous polysaccharide along with lifestyle changes on short-term weight loss and associated risk factors in overweight and obese adults: an observational retrospective clinical program analysis.” Altern Med Rev. 2010; 15(1): 68-75.

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The Stress and Diet Connection

Is stress sabotaging your healthy diet and lifestyle goals? If so, you’re not alone. Occasional stress can temporarily elevate certain hormones in the body, particularly cortisol, which is known to increase appetite. Unfortunately, that increased appetite doesn’t settle for fruits and veggies. Instead, and all to often, stress causes us to reach for foods that “comfort” us. However, those foods tend to be ones that are highly processed, loaded with sugar, high in fat and set back our goals.

Adopting healthy habits to reduce and counteract stress can go a long way in keeping us on track with our plans for a healthier, happier lifestyle.

Try some of these tips to better manage stress eating:

  1. Exercise.  The next time you find yourself mindlessly reaching into the pantry or fridge in search of an extra snack, catch yourself and try to make a habit of doing a quick 5 minute exercise or stretch instead. Squats? Pushups? Lunges? Crunches? Yoga? Get creative and give your body something it actually needs!
  2. Hydrate.  Keeping well hydrated, by drinking plenty of water throughout the day, has countless health benefits and can also help us to avoid excess snacking. Often we may mistake thirst for hunger, so next time you find yourself craving something sweet, try drinking a glass of water first to see if the craving subsides.
  3. Meditate.  Sitting quietly to clear our mind, even for a few minutes, can reduce stress and help us become more mindful of how we’re feeling. We can also learn to pay more attention to how we respond to stress and avoid emotional eating.

Share your tips to avoid stress eating!

Lauren Taylor

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The PGX Program: Roadmap Diet

Sign up for The PGX Program and discover if the Roadmap Diet is for you.

PGX Roadmap Diet

If you are someone who needs a roadmap to better health, the Roadmap Diet Plan is a safe, highly effective, and clinically proven way to lose weight. It’s easy to follow because it’s a structured meal plan. Discover how to get started below!

What is the PGX Roadmap Diet?

In its simplest form, the PGX Roadmap Diet consists of the following:

  1. Two PGX Meal Replacement Shakes per Day: Take a full serving of the PGX Meal Replacement Shake twice per day, in place of two meals such as breakfast and dinner, or breakfast and lunch. Alternatively, you can take PGX Granules, Capsules or SatisFast shakes with a meal in place of the PGX Meal Replacement Shakes, but be sure to slowly increase your PGX intake from 2.5 up to 5 grams per meal.
  2. Two or Three 100-150 Calorie Snacks: Have two small snacks with a source of protein and fibre between meals. To make it easier and to stave off hunger, mix up a PGX SatisFast shake as a snack. Only have an after dinner snack if absolutely necessary.
  3. A Healthy, Balanced Meal with 2.5 – 5 grams of PGX: A portion-controlled, healthy and balanced meal for lunch or dinner with 2.5 to 5 grams of PGX. The easiest way to get this additional PGX is with the PGX Granules or Capsules.

Try to include as many whole foods in their most natural state and really limit processed or manufactured industry foods. If you don’t know how to cook, your cooking skills are poor, or just don’t have time to cook, refer to The PGX Program Booklet 10 Lazy Person’s Guide to Food Planning and Preparation, which you can download when you sign up for The PGX Program!

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The New Home of PGX

Don’t miss the Grand Opening of the brand new PGX Center!

PGX’ers, we’re more than excited to tell you about the opening of our brand new PGX Center, a place that you can call home.

PGX Center - Grand Opening

Join us for the Grand Opening in Coquitlam, BC, happening this Friday and Saturday, and check out what the new Center has to offer. Plus, if you drop by this Friday, you just might run into Dawn Chubai from Breakfast Television! We’ll also be giving away a small gift pack of product to those who stop by. Learn more about what the PGX Center is all about below.

What is the PGX Center?

The PGX Center is a place where you can go for support with your weight loss journey. More than just a place to workout, although you’re welcome to utilize our exercise rooms whenever you visit, the PGX Center is a place where you can talk to our expert staff, learn how to use PGX and come together as a community of PGX’ers on the journey to lifelong health.

Every part of the PGX program at the PGX Center is free, with the exception of the DEXA scan, a scan which measures body composition, body fat percent and bone density, and PGX products, which will be available for purchase.

Services Available at the PGX Center

  • Diet plans and booklets
  • Resources on how to control appetite, reduce cravings and effectively use the PGX Program
  • Consultations with our expert staff

Amenities Available at the PGX Center

  • Exercise rooms
  • Showers
  • A kitchen for experimenting with PGX recipes
  • A commissary store where you can learn more about PGX and purchase PGX products

Location of the PGX Center

We look forward to seeing you!

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Sugar Addicts Rejoice! A Testimonial

“I am totally sold on this product.”

A testimonial from a PGX’er who put an end to her sugar cravings with PGX.

PGX’er, A.N., wrote in to tell us that PGX had helped her in a way she never thought possible; it helped stop her sugar cravings! We were thrilled to hear from A.N. about her success with PGX. Read A.N.’s full testimonial below.

“Hi, I just want to thank you for this product!! I bought my first bottle last Thursday and am amazed!! I was a sugar addict. I was always craving sweets and it was wrecking my diet. I had looked at PGX several times and never bought it. Then one day I said ?well, I think I will give it a try?. I am totally sold on this product. I have not had a craving for sweets since I started taking this and my insides feel calm, that’s the only way I can explain it, a calmness inside me. I feel satisfied all the time now. I am doing the Belly Fat Cure by Jorge Cruise and really like the diet and PGX is a good additive. I need to lose about 30 lbs and I know I will do it! A very satisfied customer!

A.N.”

We want to hear from you! Share you PGX success story with us.

 

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