Category Archives: Food

5 Tips for a Healthy BBQ

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5 Tips for a Healthy BBQ

Summer is the time when millions of people who don’t typically cook suddenly discover an enthusiasm for charring things on a barbecue. While it’s a summer staple to gather ’round the BBQ with friends, family, savoury foods and fresh cocktails, it doesn’t mean all your health goals have to up in smoke.

Here are 5 ways to have a healthier barbecue this summer:

1. Skip the Meat

Instead of meat, try popping some veggie burgers, or marinated Portobello mushrooms on the BBQ. Tofu slices marinated in barbecue sauce are another delicious option, and are an excellent accompaniment for grilled corn and a  salad full of fresh, garden veggies.

There’s really no end to your meatless BBQ options. Grilled fresh fruit and veg can be a great main dish, completed with sesame dressed three-bean salad for a punch of protein. In fact, beans can be used in a variety of ways to spruce up any meatless meal: whole black beans add a healthy boost to any  salad, mashed chickpeas make a tasty sandwich spread, and a white bean and parsley dip always satisfies as a side dip for vegetable crudités.

2. Skewer Some Veggies

Summertime barbecues are the perfect opportunity to get kids (and adults) interested in trying new, healthy foods. One of the best ways to do this is to experiment with veggie kebabs. Simply choose your veg, add a marinade, or  keep it simple by coating them in a mix of  olive oil, salt and pepper and your favourite fresh herbs. Pop them on the grill and you’ll have fragrant, mouth-watering veggie skewers.

Some top contenders for colourful, delicious veggie skewers include:

  • Zucchini
  • Bell peppers
  • Eggplant
  • Pineapple
  • Summer squash
  • Mushrooms
  • Tomatoes
  • Tofu cubes or seitan

3. Get Creative

If the most interesting thing to hit your grill this summer is an artisanal sausage, it’s time to shake things up. Try throwing asparagus, peaches, pineapple, or peppers on the grill. Even bruschetta can be done to perfection on the BBQ!

All these fresh fruits and vegetables are packed with antioxidants, vitamins and minerals, in addition to being cholesterol-free, low in saturated fat and high in fibre. What’s more, the heat of the barbecue causes the naturally-occurring sugars in these fruits to caramelize, making them taste even more delicious.

4. BBQ Pizza!

Yes, you read that right – grilled pizza is absolutely delicious – and pretty easy too! Pick up some Lavash bread, or make your own dough, and choose your toppings. Carefully slide the pizza onto the grill and barbecue on a low heat for about ten minutes with the hood closed. Fresh fig, humous instead of pizza sauce, arugla gently tossed in olive oil, are all deliciously creative, healthy ways to add extra zest to your grilled pizza.

5. Whole Grain Burger Buns

No matter your patty, make sure you’re using a whole grain bun instead of one made with refined white flour. Whole grains are a good source of fibre and help lower the Glycemic Index of your meal. They also offer a variety of minerals that are stripped from refined white flour.
Barbecuing might have a bit of a bad rap, but a few changes can make outdoor cooking both delicious and healthy. If you’re really determined to be healthy this summer, skip the beer and burger combo and have a fresh fruit smoothie instead. Add PGX® to your smoothie for a fibre boost!* You can also sprinkle PGX granules on your salad, or add them to home made veggie burgers.

* 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 to do With all That Fresh Fruit!

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What to do With all That Fresh Fruit!

Melons, plums, blueberries, peaches, strawberries, nectarines, grapes – it’s easy to get carried away in the summer when so many local fruits are fresh and perfectly ripe. While most fruits taste best when eaten at their peak, they do have a tendency to spoil quickly in the warm summer air, leaving you to wonder – what can I do with all this fresh fruit?!

Here are 4 tips for enjoying your fresh fruit for as long as possible:

1. Handle With Care

Every bruise, scratch, or bruise in your fruit will make it more susceptible to spoilage and off taste. Handle your fruit carefully, and avoid the temptation to check its ripeness by squeezing it!

2. Store in a Cool Location

Storing fruit in the low-humidity section of your refrigerator will slow the ripening process and deter the growth of yeasts and molds that accelerate spoilage. Keep your fruit covered or in its packaging to help maintain freshness and prevent damage.

3.Wash it Right Before Eating

Fruit should always be washed to remove unwanted chemicals, dirt, and insects – but wait to give it a good rinse until you’re ready to actually eat it. Washing fruit too early can increase the rate of mold growth, and decrease its shelf life.

4. Freeze Into Smoothie Packs

As hard as you try, fruit can only last so long. But don’t fret – whatever you can’t eat now can be washed, cut, and frozen into single serving smoothie packs. Speed up your prep and boost the flavor and nutritional value of your *PGX® smoothies all year round!

Blueberry Mint Smoothie

Ingredients

Procedure

Measure liquid, mint leaves, and blueberries and pour into a blender. Add 2 scoops of Double Chocolate SlimStyles® Meal Replacement Drink Mix, then secure the lid and blend until ingredients are well mixed.

What’s your favourite fruit to eat this summer? Let us know how you keep it fresh in the comments section below.

*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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Summer Sippers: 4 Healthy Beverages

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Summer Sippers: 4 Healthy Beverages

Chilled, fruity beverages are a pleasing way to cool down on a hot day. These 4 healthy and hydrating options will help you beat the heat this summer:

1. Iced Green Tea

This classic summer thirst buster will give you a gentle energy boost and a burst of antioxidants.

Directions: Brew 1L (4 cups) of strong green tea, strain, and allow to cool. Transfer to a glass jug, add about six slices of lemon, and store in the refrigerator for up to two days. For optional sweetness add 1-2 tablespoons of honey or agave syrup. Serve over ice.

2. Frozen Fruit Infused Water

Infusing your water with frozen fruit is a healthy and delicious way to stay hydrated and feel like you’re having a summer treat.

Directions: Cut your favorite fruits into large sections and freeze them. Immediately before serving, add at least ½ cup of the fruit each to 2 cups of water. Add ice and enjoy.

Four great combinations to try:

  1. watermelon, raspberry, and blueberry
  2. banana and  pineapple
  3. strawberry, peach, and kiwi
  4. orange and mango

Blog-PGX-20150710-Lister-Summer-Beverages

3. Sparkling Peach Smoothie With PGX®

To help you stay full and energized throughout your busy summer, include French Vanilla SlimStyles Meal Replacement Drink Mix in your summer beverage menu. It contains 4 g of PGX* per serving to help curb cravings and promote healthy blood sugar levels already within the normal range.†

Directions: Measure 250 mL sparkling water and 250 mL regular water into a blender. Add 1 pitted peach and 2 scoops of French Vanilla SlimStyles Meal Replacement Drink Mix. Secure lid and blend until mixed well.

4. Lime Shandy

When your summer social calls for an alcoholic cocktail, but you want to keep it light and hydrating, make a shandy.

Directions: Combine the juice from 3 freshly juiced limes with 500 mL  (2 cups) of sparkling water. Stir in 1 tablespoon of honey or agave syrup until dissolved. Combine with your favorite pale lager in a 1:1 ratio. Add ice, a slice of lime, and enjoy. For a virgin shandy use non-alcoholic beer.

What’s your favorite way to stay hydrated in the summer heat? Let us know in the comments section below.

*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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3 Ways to Boost Your Salad

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3 Ways to Boost Your Salad

Whoever said you can’t make friends with salad? Salad is the perfect  – and perfectly nutritious! – way to fill up your tummy when it’s just too hot to turn on the oven. While not all salads are created equal (iceberg lettuce with ranch dressing, we’re looking at you), with a little help your greens can quickly become gourmet!

Try these three tasty ways to boost your salad:

1. Load Your Base

Leafy Greens

Salad doesn’t have to be a few leaves of bland iceberg lettuce with a couple of cherry tomatoes! For a hearty base try using an assortment of greens such as: lettuce, spinach, arugula, baby kale, or beet greens. For a little spice, mustard greens make a fantastic addition!

Veggies

Layer those greens with a variety of your favourite fresh veggies. Elevate the old standard  of tomatoes and cucumber by adding shredded carrots, fresh peas, and radish, or try cooked veggies such as steamed beets or sautéed zucchini.

Herbs

For added flavour, experiment with your favourite herbs. If they’re fresh, even better! Add herbs such as basil, parsley, mint, cilantro, dill, or chives for an incredibly fragrant, flavorful salad.

Fruit

For a summery take on salad, try fresh fruits: berries, chopped apple, orange slices, or avocado.

2. Dress It Up

Packaged dressings are often calorie bombs full of added salt, sugar, preservatives, and unhealthy fats. Whipping up your own takes just a few minutes and gives you the benefit of fresh ingredients and added nutrients. Try this healthy Lemon Vinaigrette to support your metabolism – and dress up a delicious salad.

For a creamier dressing without all the bad stuff, mix up some homemade guacamole or hummus and thin with water. Or, go super simple with olive oil and apple cider vinegar, topped with a dusting of nutritional yeast.

3. Top if Off

From dried fruit to toasted nuts, salad toppers are a great way to add crunch – and extra nutrients – to your salads.

Legumes

Chickpeas are a protein-packed addition to any salad – try them cooked and cooled, or even roasted!  Don’t stop at chickpeas: mix and match legumes such as lentils and kidney, navy or black beans.

Cheese

Because who doesn’t love cheese! While you want to avoid loading your salad with grated cheddar, cheese can be a great way to add a little protein, healthy fat, and flavour.  Toss in a few spoonfuls of crumbled feta or goat cheese to add a touch of tang to your salad.

Nuts & Seeds

Pecans, walnuts and almonds add nutrients along with a satisfying crunch to any gourmet garden greens.

Seeds, such as chia, flax, hemp and sunflower, are sources of healthy omega-3 and -6 fatty acids, amino acids, fibre, and important vitamins and minerals. A little goes a long way, so you can add plenty of nutrients with just a sprinkle.

Protein

Power up your salad with lean proteins such as salmon, tuna, or grilled chicken. Looking for a meat-free option that still packs a protein punch? Boiled eggs are an excellent way to take any salad off the sidelines to the main event.

These tips should help you get the creative juices flowing in the kitchen. We’d love to know – what are your favourite ways to boost your salad?

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Top 3 Healthy Food Swaps

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Top 3 Healthy Food Swaps

What’s more important, a healthy diet or enjoying what you eat? Thankfully, you don’t have to choose. It’s easy to boost the nutritional value of your meals without giving up the foods you love. Swapping your regular fare for something that offers greater health benefits and a similar culinary experience is a great way to kick your diet up a notch. Get started now with these top three healthy food swaps:

Swap 1: Granola for Muesli

Granola is not as healthy as it looks. The high sugar content of most store bought brands is enough to qualify them as dessert. Instead, fill your morning hunger with unsweetened muesli. The wholesome mix of raw nuts, seeds, and oats will up your fibre intake, while the dried fruit will satisfy your sweet tooth without added sweeteners. To further boost your morning fibre intake, sprinkle PGX® granules onto your muesli.*

Swap 2: Ranch Dressing for Balsamic and Olive Oil

It doesn’t make sense to top nutritious greens with a dressing that’s high in sodium and contains artificial flavors and preservatives. Instead, swap that bottle of ranch for an exquisite mix of balsamic vinegar and extra virgin olive oil – a big player in the Mediterranean diet. If you’re not a fan of olive oil, try homemade tzatziki or guacamole.

Swap 3: Barbecued Burger for Prawn Skewers

It’s hard to beat the smell of a sizzling summer barbecue. But instead of flipping burgers, add prawn skewers to your menu this season. Prawns are low in fat and calories while providing an elite source of omega-3 fatty acids, protein, and the antioxidant astaxanthin.

Adding variety to your diet is good for your body and soul. How else can you improve your meals? Let us know in the comments section below.

*Note: 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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Healthy Sweet Tooth Solutions

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Healthy Sweet Tooth Solutions

Did you know that 11 to 13 % of the total calories eaten by Canadians comes from added sugar [1]? It’s added to many unassuming products, such as flavored yogurt, bread, vitamin water, and breakfast cereals – sneaking into your diet more than you may realize. Because a high sugar intake is linked to weight gain and an increased risk of chronic disease, it’s best to limit how much of it you eat. Try these healthy sweet tooth solutions:

Add Your Own Natural Flavour

Instead of buying flavored varieties of yogurt, soy milk, or water that are high in added sugar or artificial sweeteners, choose plain and add your own flavour. Berries, cinnamon, or grated vanilla bean are delicious ingredients for jazzing-up plain yogurt, while cucumber and mint make a refreshing addition to tap water.

Naturally Sweet Whole Foods

The natural sugar content of fresh fruit, sweet potatoes, or corn can help satisfy your sweet tooth while adding fibre, vitamins, minerals, and antioxidants to your diet. For strong cravings, the concentrated sugar in dried dates and apricots can be highly satisfying – just don’t eat more than you would if they were fresh!

Sip a PGX® Satisfast™ Whey Protein Drink*

The combination of fibre and whey protein in PGX Satisfast will help curb your hunger and reduce sugar cravings. With flavors like Rich Chocolate and Very Vanilla you won’t feel deprived of sugary treats.

What healthy foods satisfy your sweet tooth? Let us know in the comments section below.
*Note: 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] Brisbois, T., Sandra Marsden, Harvey Anderson, and John Sievenpiper. “Estimated Intakes and Sources of Total and Added Sugars in the Canadian Diet.” Nutrients 6.5 (2014): 1899-1912. Web. 13 May 2015.

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5 Quick Protein Filled Snacks

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5 Quick Protein Filled Snacks

No matter your age, weight, or activity level, your body needs protein. It not only fuels your hunger and helps repair muscle tissue, but is needed to make hormones, strengthen bones and cartilage, and build a healthy immune system.

The Canada Food Guide recommends a dietary allowance (RDA) of about 46 g of protein for women and 56 g for men per day [1]. Here are five quick bites with over 10 g each:

1. 1 Cup Edamame

Cooked soybeans, also called edamame, pack 22 g of protein per cup [2]. As a quick bite, the combination of protein, fibre, and healthy fats in edamame will help you feel full and satisfied.

2. ½ Cup Steel Cut Oats with ¼ Cup Cottage Cheese

More than just a warm breakfast – steel cut oats are an energizing source of protein, fibre, and iron. Top ½ cup of cooked oats with ¼ cup of low fat cottage cheese to create a comforting combo with 14 g of protein [2]. The key to making this a quick bite is preparing the oats in advance so you can just warm them up.

3. 28 g Salmon Jerky

With 15 g of protein per 28 g serving, salmon jerky provides a delicious way to kick your protein intake up a notch. [2] Salmon has the added bonus of being high in the omega-3 essential fatty acids DHA and EPA.

4. ¾ Cup Greek Yogurt

When it comes to dairy, Greek yogurt is an elite source of protein. It supplies approximately 15 g per ¾ cup serving [2], along with live probiotic bacteria to support a healthy balance of gut microflora.

5. PGX® Satisfast™ Organic Vegan Protein Bar

With 15 g of organic plant protein per bar, this vegan friendly snack is sure to keep you feeling full and satisfied. Whether you choose Very Berry Dark Chocolate, Dark Chocolate Coconut, or Dark Chocolate Peanut, every bite is guaranteed to be gluten free and made with non-GMO ingredients.

References:

[1] Health Canada. “Dietary Reference Intakes.” Food and Nutrition. Web. 27 April 2015.

[2] USDA. “Nutritional Nutrient Database for Standard Reference Release 27.” Agricultural Research Service. Web. 27 April 2015.

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Cooking With Kids

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Cooking With Kids: How to Get Kids Into the Kitchen

Teaching kids to make tasty and nutritious food from an early age helps to set them up for a long and healthy life. Getting your kids into the kitchen isn’t easy though, especially when you have to fight against video games, and smartphones to get your kids’ attention.

The trick is to make something that seems desperately boring, look like a lot of fun.

Harness Childhood Curiosity

This is where you can use the power of natural childhood curiosity. Together, take a trip to the grocery store and pick out the weirdest, fun looking vegetables and fruits. Work with your kids to design a meal around the foods they’ve picked, and use the opportunity to teach your kids about the vitamins and minerals in those foods, and how they help them grow. By learning to associate healthy food choices with having enough energy to do their favourite things, and grow up big and strong, kids are more likely to end up as adults with healthy habits.

Get Crafty!

Combine cooking with craft-time by making potato stamps (don’t eat the potatoes after!), using beet juice as a natural paint or dye, or simply by painting a picture of the inside of a tomato or pomegranate. You can also put a range of fruits and vegetables into a covered box with a hole for your hand and ask your kids to take turns working out what each one is, simply by feel and touch.

Challenge Your Kids – Junior Masterchef-Style

Once your kids are a little older, let them loose with your cookbooks and challenge them! Encourage them to come up with new and improved names for the recipes, or to switch out ingredients for things they think are healthier or tastier. For really adventurous kids, create your own version of Masterchef by giving them some basic ingredients and asking them what they’d make. Then put on your apron, and help them make it!

Give Up (some!) Control

To get younger kids more engaged with the process of choosing healthy foods, have them help you make their  lunches for school. Present your kids with a range of healthy options and have them pack their own lunchbox – they might surprise you! This can mean giving them a range of healthy dips, a choice of vegetable crudités, and different protein options for sandwiches such as smoked tofu, houmous, or black bean burger crumbles. By around grade 5 kids are old enough to be taking full responsibility for what they pack into their lunchbox, but make sure you’re on hand to answer any questions about balance and nutrition.

Take the Pressure Off for Picky Eaters

Giving kids a sense of control can also be great for picky eaters. When kids feel like they have choices, they’re more likely to try new and different foods.You might find that by simply presenting a novel food as an option time and again, instead of repeatedly pressuring a child to try something, they may choose to give it a go one day on their own.

Give the Gift of Food

Kids are also more likely to try something they helped prepare, and more likely to value that food if it took a little while to make. This can work really well if you’re cooking as a family or making food-based gifts for a special occasion. Try inviting your child to help make grandma’s favourite food, or something none of you have tried before, and return the favour by helping them to make their favourite food another time. This gives kids the chance to see you having fun with food while being adventurous and generous.

And, finally, remember that if you want your kids to learn how to make healthy food, you have to take things slow and be prepared for some hilarious disasters and bizarre meals along the way!

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5 Foods That Enhance Sports Performance

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Nutritional Support for Sports Performance

Are you looking for a dietary aid to help kick your athletic power up a notch? Don’t settle for refined commercial products when you can reap equal benefits from natural, clean label foods. These five options offer a deliciously nutritious way to enhance your sports performance or recovery.

5 Foods That  Enhance Sports Performance

1. Raisins

Raisins are nature’s alternative to commercial energy chews and sports gels. For long athletic events or endurance races, chewing a handful of raisins mid-way can help sustain your energy levels and replenish glycogen stores. Raisins supply 33 g of carbohydrates and 123 calories per ¼ cup and are a concentrated source of iron and potassium.[1]

2. Coconut Water

Coconut water offers an additive-free way to stay hydrated without settling for sports drinks. With 600 mg potassium, 252 mg sodium, 60 mg magnesium, and 58 mg calcium per cup, coconut water can help replenish some of the electrolytes you lose through sweat, and reduce temporary muscle cramps in healthy adults due to exercise.[1]

3. Beet Juice

A study published in the 2012 issue of International Journal of Sport Nutrition and Exercise Metabolism found that cyclists who drank 500 ml of beet juice per day for six days improved their performance by 1.2 % in a 10 km time trial.[2] Although this dose of juice is too extreme for most people, you can certainly benefit from droppin’ a few beets into your diet.

4. Milk

The balance of carbohydrates and protein in milk make it an excellent post-sport recovery drink to help rebuild your muscle energy stores. With 314 mg of calcium per cup, milk can also help you replenish the calcium lost through sweat.[1] To boost the taste and protein of milk, add a scoop of Dark Chocolate PGX® Satisfast Whey Protein.

5. Cherries

After a long session of high impact exercise, loading up on the anti-inflammatory polyphenols found in cherries may help you to recover more quickly from joint pain due to over exercising. Cherries are also a natural source of melatonin, which supports a good quality sleep – and sleep is a key factor in physical recovery.

Tell us which foods help you reach your athletic goals in the comments section below.

References:

[1] USDA. “National Nutrient Database for Standard Reference Release 27.” Agricultural Research Service. Web. 1 May 2015.

[2] Cermak, N., Martin Gibala and Luc van Loon. “Nitrate Supplementation’s Improvement of 10-Km Time-Trial Performance in Trained Cyclists.” Int J Sport Nutr Exerc Metab. 22.1 (2012). Web. 1 May 2015.

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Berry Power: Keep your joints and muscles ready for action

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Benefits of Berries

It’s hard to beat the colors, flavors, and amazing health benefits of berries! Whether you favor cranberries, strawberries, bilberries, or even Saskatoon berries, these little powerhouses can help keep your muscles and joints ready for action. Here are four reasons to add berries to your spring menu.

  1. Muscle recovery. Researchers at Massey University in New Zealand found that athletes who drank a blueberry smoothie before and after exercising needed less time for their muscles to recover.[1] It turns out that the antioxidant and anti-inflammatory properties of blueberries helps restore muscle strength faster, making back to back training sessions easier.*
  2. Maintain Healthy Joints . Thanks to their high seed count, raspberries provide 461 mg of joint-friendly omega-3 and -6 polyunsaturated fatty acids per cup.[2] Polyphenols in other berries, including Saskatoons, cherries, and blueberries, can help support healthy joint function.*
  3. Muscle cramps. When your diet is low in potassium, calcium, or magnesium, you’re more susceptible to muscle cramps. A regular dose of berries can help prevent such cramps by replenishing key minerals. For example, one cup of blackberries delivers 233 mg of potassium, 29 mg of magnesium, and 42 mg of calcium.2
  4. Oxidative stress. Whether it’s due to intense bouts of exercise, your environment, or natural aging, your cells deal with oxidative stress every day. Thankfully berries are loaded with antioxidants that help protect your muscles, joints, and many other tissues from the unstable free radicals that cause oxidative stress.*

Add berries and PGX® Granules to your next smoothie for a filling nutrient rich treat! Leave your muscle and joint-friendly tips in the comments section below.

berries

* 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.

[1] McLeay, Yanita et al. “Effects of New Zealand Blueberry Consumption Recovery from Eccentric Exercise-Induced Muscle Damage.” Journal of the International Society of Sports Nutrition 9.19 (2012): Web. 15 April 2015.

[2] USDA. “National Nutrient Database for Standard Reference Release 27.” Agricultural Research Service. Web. 15 April 2015.

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