Category Archives: Healthy Eating

6 Best Before and After Workout Foods to Energize

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6 Best Before and After Workout Foods to Energize

What you eat before and after a workout plays a vital role in your energy levels. When you’re exerting energy during exercising your body will rely on what you have eaten prior, and when you’re done working out your body will start to recover, using the food/drink that you consume afterward.

To keep your body from feeling sluggish while exercising, eat the right pre- and post-workout foods.

3 Easy Pre-Workout Foods

As a general rule of thumb, try to consume a healthy snack 45 minutes prior to your workout. It shouldn’t be heavy, as you don’t want to feel weighed down, but it should be filling enough so that you don’t feel hungry. During your snack time, also try to drink one or two glasses of water to help ensure proper hydration.

Peanut Butter Toast With Banana1. Peanut Butter Toast With Banana

This pre-workout snack contains protein, fiber, magnesium, and potassium! In addition to being delicious, peanut butter also packs protein and fiber. Bananas have been used in endurance sports for decades because they contain vitamins, minerals, sit low on the glycemic level, and have also been known to help reduce muscle cramps.*

2. Fruit Smoothies with Protein Powder

Whip up a fruit smoothie with mixed fruit, frozen bananas, nut milk, and top it off with a serving of protein powder such as PGX Satisfast Whey Protein Drink Mix**, which is available in two tasty flavors!

3. Fruit With Almond Butter

Almond butter comes jam packed with monounsaturated fats (the good kind of fat), magnesium, and has also been shown to support healthy heart function.* Choose fruits that pair well with almond butter, such as apples and bananas.

3 Simple and Hearty Post-Workout Foods

Getting a solid meal into your system within 60 minutes of exercising is a goal worth shooting for. Food takes longer to digest than liquids, so the quicker you can eat something post workout, the faster your body can use that fuel to replenish the energy levels that have decreased during your workout.

Salad with Chicken or Tofu and Veggies1. Salad with Chicken or Tofu, and Veggies

Salads are a fantastic healthy post-workout meal. Choose from toppings like veggies, nuts, legumes, and boiled eggs to help your body get the nutrients it needs, while your protein can come from chicken, shrimp, and nuts.

Here’s a recipe for a simple, healthy salad dressing I really enjoy:

  • 2 tbsp apple cider vinegar
  • 2 tbsp olive oil
  • 2 tbsp fresh squeezed orange
  • 1 tbsp of honey

2. Protein Pancakes

These four-ingredient protein pancakes are much more than just a healthy alternative to traditional pancakes, they’re also incredibly delicious!  Complete this energy-boosting treat with a topping of nut butter and fresh fruit!

  • 1 large banana
  • 2 large eggs
  • 1/8 teaspoon baking powder
  • 2 tbsp of your favorite vanilla protein powder
  1. Mash the banana.
  2. In a large bowl, mix the remaining ingredients, then add mashed banana.
  3. Pour the batter into heated skillet, cook through, and enjoy!

3. Marinated Protein and Sweet Potatoes

If you want something a bit heavier for a post-workout meal, a lean protein paired with a healthy carb like sweet potatoes or yams will do the trick!

  1. Cook your meat in a marinade of balsamic vinegar, lemon, and garlic.
  2. Cut the sweet potatoes into disks (about ¾ inch thick).
  3. Fill a skillet with ½ inch of water and cover the sweet potato disks. Cook until a fork can easily pierce through the potato.

*These statements have not been evaluated by the Food and Drug Administration.

**This product is not intended to diagnose, treat, cure, or prevent any disease. 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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There’s a Lot to Love About Infused Water

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There's a Lot to Love About Infused Water

There’s no doubt water is vital for human life, but many people struggle to get enough. For anyone who dislikes the taste of plain water, or who just wants to add extra nutrition to their day, infused water might be just the ticket.

Water and our BodyWater and Our Body

The human body is made up of 50–75% water, with good old H20 vital for a host of bodily processes. We need water for regulating temperature, and for forming blood, digestive juices, urine and perspiration.

Water helps us flush out undesirable chemicals, lubricate joints and mucous membranes, prevent occasional constipation, and keep skin firm and plump. It also helps dissolve minerals so the body can use them properly.*

The Benefits of Infused WaterThe Benefits of Infused Water

Infusing water with fruits, vegetables, and herbs can increase its palatability, encouraging us to drink more. It can also add a few extra nutrients to our diet, without the added calories that come with many store-bought flavored beverages.

Because infused water requires considerably less fruit than fruit or vegetable juice, it can help you cut back on cost, time, energy, and waste. And, infused water made naturally at home is far superior to products made with artificial colours, flavors, and sweeteners.

Depending on what you choose to infuse your water with, the resulting liquid may have an alkalizing effect on your body, which helps support the body’s optimal pH for good health. However, with infused water, you’re not going to get the same fiber as you would from actually eating fruit. Nevertheless, infused water has some added dietary value, and can help you and your family stay hydrated throughout the day.

How to Infuse WaterHow to Infuse Water

To make infused water, add sliced fruits and vegetables to a pitcher of ordinary tap or filtered water. Place the pitcher in your refrigerator for at least 15 minutes. The phytochemicals will leach from the produce into the water, adding flavor and nutrients, including antioxidants.

Some great options (and a few of my favorite combos) for infusing water include:

  • Cucumber slices and fresh mint
  • Lemon and lime slices
  • Strawberry and orange slices
  • Basil and carrot
  • Watermelon
  • Peach
  • Grapes
  • Blueberry and ginger root

If you have an abundance of any particular fruit, consider freezing it to use as “ice cubes” for a cold, infused water treat!

*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 Super Salads That Are High in Protein

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3 Super Salads That Are High in Protein

Summer eating is all about fresh ingredients and easy-to-make meals. Salads are a refreshing way to appease your appetite on a hot summer day while loading up on fiber and protein.

Protein is a key nutrient for healthy weight management. By including a source of protein, your salad will be a filling, substantial, and energizing meal. Delicious sources of protein that taste great in salads include:

  • Beans and lentils
  • Fish
  • Lean meats
  • Quinoa
  • Nuts and seeds
  • Tofu

The following three salads are tasty, easy to prepare, and pack a protein punch.

image-pgx-blog-pointer-icon-salmon1. Salmon Sushi Salad

Perfect for lunch or dinner, this sushi salad combines all your favorite sushi flavours with fresh veggies, rice, and barbequed salmon. Perfect for those hot summer nights!

 

Ingredients:

  • 1 tbsp. soy sauce
  • 1 tbsp. rice vinegar
  • 1 tsp wasabi paste
  • 1 tsp sesame oil
  • 4 large leaves romaine lettuce, cut into bite-size pieces
  • 1 cup short grain brown rice, cooked
  • 1 avocado, pitted, peeled and sliced
  • 1 medium carrot, thinly sliced into strips
  • ¾ cup English cucumber, thinly sliced into strips
  • 2 sheets dried nori, cut into bite-size strips
  • 100 g baked or barbecued salmon cut into bite-size pieces

Instructions:

  1. Mix soy sauce, rice vinegar, wasabi paste, and sesame oil in a small bowl until well combined
  2. In a large bowl, combine lettuce, rice, avocado, carrot, cucumber, nori, and salmon
  3. Pour the dressing over top and gently toss until combined
  4. Enjoy eating with chopsticks.

image-pgx-blog-pointer-icon-bean2. Three Bean Salad

What’s a summer BBQ without a three bean salad? This classic, tangy and sweet salad can be pulled together quickly using pantry staples and a few fresh vegetables. This version uses kidney, garbanzo ,and cannellini beans, but any of your favorites will work. 

 

Ingredients:

  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • ½ cup kidney beans, cooked
  • ½ cup garbanzo beans, cooked
  • ½ cup cannellini beans, cooked
  • ½ cup cherry tomatoes, quartered
  • ½ cup celery, diced
  • ¼ red onion, diced
  • ½ cup red bell pepper, diced
  • ½ cup cucumber, diced
  • 2 tbsp parsley, finely chopped
  • Sea salt
  • Pepper

Instructions:

  1. In a large bowl, combine beans, tomatoes, celery, onion, bell pepper, cucumber, and parsley
  2. Pour olive oil and balsamic vinegar on top and toss all ingredients until well combined
  3. Salt and pepper to taste

3 Bean Salad

image-pgx-blog-pointer-icon-tab3. Quinoa Tabbouleh

Quinoa is a highly versatile grain that adds just the right amount of crunch to your salad. This quinoa tabbouleh can be enjoyed on its own as a complete source of vegan protein, or served with a side of sliced chicken breast to increase the protein content.

 

Ingredients:

  • 1 firm Roma tomato, finely chopped
  • 1 cup parsley, finely chopped
  • ¼ cup fresh mint leaves, finely chopped
  • 1 green onion, finely chopped
  • ½ cup cucumber, finely chopped
  • 1 cup quinoa, cooked and cooled
  • 1 ½ tbsp fresh lemon juice
  • 1 ½ tbsp olive oil
  • ¼ tsp sea salt, ground
  • ¼ tsp black pepper

Instructions:

  1. Combine tomato, parsley, mint, onion, and cucumber in a large bowl
  2. Fold in quinoa
  3. Add olive oil, lemon juice, salt, and pepper, and toss ingredients until thoroughly mixed
  4. Allow to sit for a couple of hours before serving

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A Complete Light and Healthy Summertime Meal

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image-blog-PGX-social-A Complete Light and Healthy Summertime Meal-20160727

Cooking nutritious, light, and tasty meals, to compliment the hot and sunny days of summer is one of my favorite things to do! Today, I am going to share my go-to healthy summertime meal with you – complete with an appetizer, main dish, and dessert!

image-pgx-blog-pointer-icon-summersalad-201607271. The Appetizer: A Summer Salad

Starting a meal with dark, leafy greens like spinach is a simple and delicious way to increase your intake of protein, fiber, and minerals.

This summer salad makes use of an assortment of fresh veggies, nuts, dried fruit, and a healthy homemade dressing, for the perfect green appetizer.

Salad Ingredients:

  • Spinach
  • Chopped carrots, onions, snap peas, tomatoes
  • Dried cranberries
  • Diced avocado
  • Sliced cashews

Dressing Ingredients:

  • 2 tbsp unpasteurized apple cider vinegar
  • 2 tbsp olive oil
  • 1 tbsp honey
  • 2 tbsp fresh orange juice

Directions:

  1. Mix all dressing ingredients in a bowl and sprinkle over salad.

 

image-pgx-blog-pointer-icon-salmon-201607272. The Main Dish: Salmon

Salmon is a known superfood boasting omega-3 fatty acids, B vitamins, iron, and more.

Perfectly seared, and paired with grilled asparagus and naturally sweet mashed yams, salmon is the perfect summer meal to leave you feeling full and satisfied, but not heavy.

 

Ingredients:

  • Wild-caught salmon
  • Asparagus
  • Lemon
  • Garlic
  • Olive Oil
  • Yams

Directions:

  1. Preheat the oven to 425 degrees.
  2. Line a pan with foil and place salmon skin side down. Rub with olive oil, and sprinkle with salt and pepper. For every ½ inch of salmon, cook for 4–6 minutes.
  3. While the salmon is cooking, rinse and chop off the hard ends of asparagus. Mix with olive oil, lemon, and garlic. Let stand for a few minutes to absorb the juices.
  4. Reduce oven to 400 degrees and cook asparagus for 15–20 minutes, until easily pierced with a fork.
  5. Meanwhile, cut the yams into ½-inch round pieces (skin can stay on).
  6. Bring ¾-inch of water to a boil in a pan, place yams into boiling water and cover, reducing heat to low – for 15 minutes or until yams are easily pierced with a fork.
  7. Once done, mash yams with a fork and remove the skin (per preference).

image-pgx-blog-pointer-icon-summersmoothie-201607273. The Appetizer: A Summer Smoothie

A healthy, fruit smoothie, using your choice of nut milk, is the perfect sweet treat to cap off a great meal.

Ingredients:

  • 1 frozen banana
  • 1 cup coconut milk or almond milk
  • Handful of frozen berries
  • Handful of spinach

Keep in mind the fruit-to-liquid ratio. Too much liquid and your smoothie will be very runny. Not enough, and it will be too thick. Depending on how big your banana is and how many berries or spinach you put in – you may need to use more or less – adjust as needed and enjoy!

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5 Healthy Appetizer Recipes

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Healthy Appetizer Recipes

Appetizers are a key component to a social gathering! But they can also be a drag if you’re trying to maintain your healthy eating habits and everything getting passed around is deep-fried, cheese-filled or processed. Whether you’re hosting an event, or simply in need of providing a tasty tray for one, these 5 healthy appetizer recipes are ones you’ll want to make over and over again:

1. Pistachio Pesto Baked Mushrooms

To make the pesto, add the following to a food processor and mix until combined:

  • 1/2 cup fresh basil leaves
  • 1/2 cup arugula
  • 1/4 cup pistachio nuts (raw, shelled, unsalted, or adjust salt)
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1/2 teaspoon sea salt
  1. Cut the stalks off two dozen cremini mushrooms and fill the centre of each with the pesto
  2. Place the mushrooms on a baking tray and drizzle a little olive oil over them
  3. Bake at 350 degrees for 20 minutes and let cool slightly before serving, or serve cold

2. Baked Chickpea Fritters

An ideal finger food, chickpea fritters are easy to make, easy to store and easy to eat!

Recipe makes around 24 mini fritters

  • 1 cup chickpea flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 3/4 cup hot water
  • 1 cup chopped spinach (fresh)
  • 3 minced garlic cloves
  • 1/8 teaspoon baking soda
  • 3/4 cup cooked chickpeas
  • 2 chopped scallions
  1. Combine chickpea flour, salt, and cumin. Add the hot water, a little at a time util a thick paste forms
  2. Let mixture stand for around an hour
  3. Preheat the oven to 400 degrees
  4. Add spinach, garlic, baking soda, cooked chickpeas and scallions to the batter
  5. Drop 1/4 cup amounts of batter onto a baking tray lined with parchment
  6. Bake for 15 minutes, flip, and bake for another ten minutes
  7. Serve with hot sauce or a creamy lemon cashew dipping sauce

3. White Bean and Parsley Dip With Pita Chips

Perhaps the simplest of healthy appetizers, this delightful dip is made by adding all the ingredients to a food processor and mixing until smooth (it’s also fine to leave it a little rustic):

  • 1 can of cannellini beans
  • 2 cloves of garlic
  • 1/2 cup of fresh parsley
  • 2 tbsp lemon juice
  • 1/3 cup olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

For the pita chips:

  1. Bake triangles of whole wheat pita bread on baking trays in the oven for 7-8 minutes at 400 degrees
  2. Consider tossing the pita triangles in a little oil, salt, pepper and mixed herbs before baking, for extra pizzazz!

4. Quinoa Tabbouleh

Popular as a healthy food, quinoa is packed with protein and can easily be substituted for the traditional bulgur wheat used when making tabbouleh.

Recipe makes around 24 small servings

  • 2 cups quinoa, rinsed
  • 1 tsp salt
  • The juice of a fresh lemon
  • 2 garlic cloves, minced
  • 4 scallions, thinly sliced
  • 1/2 cup olive oil
  • 1/2 cup hemp oil (or 1/4 cup flax oil and 1/4 cup hemp oil for added omega-3)
  • 2 medium-sized English cucumbers (ridgeless), chopped into 1/4 inch pieces
  • 2 pints of cherry tomatoes, halved
  • 1 cup chopped flat-leaf parsley
  • 1 cup curly kale, massaged and chopped
  • 1 cup chopped fresh mint
  1. In a large bowl, mixx all the ingredients together.

5. Smoked Tofu, Avocado and Sun-Dried Tomato Tapenade

This one is, admittedly, a little laborious, but it can be a fun activity to keep the kids occupied during party prep. The tapenade can also be made in advance.

  • 1/2 cup Kalamata olives, pitted
  • 2 tbsps basil (dried)
  • 2 tbsps fresh lemon juice
  • 1 garlic clove, minced
  • 2 tsps olive oil
  1. Begin by soaking a cup of sun-dried tomatoes in hot water for 15 minutes
  2. Cut 1/4 inch slices of smoked tofu and similarly sized slices of avocado
  3. Drizzle a little fresh lemon juice over the avocado to avoid oxidation (browning) and cover with plastic wrap while you process the tapenade
  4. Drain the tomatoes, but reserve the soaking water
  5. Add the tomatoes to a food processor along with the Kalamata olives, basil, lemon juice, garlic and olive oil
  6. Create open-top sandwiches with a slice of smoked tofu on the bottom, a slice of avocado on top of that, and a little bit of sun-dried tomato tapenade to finish
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Are Low-Fat Diets Effective?

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On the surface, a low-fat diet sounds like a logical way to lose weight. After all, fat contains nine calories per gram while carbohydrates and protein contain only four. Therefore, cutting out fat should help you to lose weight by lowering your calorie intake—right? Not so fast, there’s more to consider.

Scientific Evidence

Studies do show that low-fat diets support weight loss. For example, a recent analysis of dieting strategies found that diets with less than 20% of calories from fat helped people lose weight. After 12 months of following this type of diet, overweight participants lost an average of 16 lbs [1].

On the contrary, evidence also shows that diets with moderate fat intakes support weight loss. All diets have pros and cons.

Pros of Low-Fat Diets

  • Support weight loss in some people.
  • May reduce the intake of unhealthy saturated fats and trans fats.

Cons of Low-Fat Diets

  • You need dietary fat to absorb vitamins D, E, A, and K.
  • Research shows that low-fat diets make female athletes more prone to lower body injuries.
  • Fat is essential to many physical and mental functions.
  • Meals may not be satisfying or satiating.

You Need Some Fat!

Whether you plan to follow a low-fat diet or not, get the most out of your meals by eating sources of good monounsaturated and polyunsaturated fats, including:

  • Coconut oil
  • Flax seeds
  • Fatty fish
  • Avocados
  • Nuts

*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®.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References:

[1] Gerlach, K., Harold Burton, Joan Dorn, John Leddy, and Peter Horvath. “Fat Intake and Injury in Female Runners.” Journal of the International Society of Sports Nutrition 5.1, (2008). Web. 9 December 2015.

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6 Best Post-Workout Foods

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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 fibre, 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 fibre, 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 fibre.

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.

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6 Quick, High Protein Snacks

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6 Quick, High Protein Snacks

There’s a big difference between a snack that makes your taste buds happy and one that keeps you energized, strong, and satisfied. And what is the key ingredient for a snack with staying power? Protein.

In one recent study, researchers found that women who ate a snack rich in protein, such as Greek yogurt, stayed full longer than those who ate snacks lacking this important macronutrient. To keep cravings at bay and give your body the tools it needs to thrive, choose snacks that offer up ample amounts of protein.

Benefits of High Protein Snacks

  • Helps to maintain blood sugar levels already within the normal range: protein makes your body absorb sugar more slowly, so your blood sugar stays stable and you avoid those mid afternoon sugar cravings.
  • Keeps you fuller, longer: with protein, you’ll find you have fewer cravings and feel more satisfied between meals. This can help steer you away from unhealthy impulse snacks.
  • Helps to support strong muscles, joints, and bones: protein is an essential part of countless functions in the body. Ensuring you get enough protein helps you maintain healthy muscle mass.
  • May promote weight loss: The body has to work a bit harder to turn protein into energy than it does glucose (which is why those sugar cravings hit so hard). The result is fewer calories stored.

Here are my favourite quick and easy, protein packed snacks:

1. Celery and Nut Butter

Protein: 8 grams per 1 oz of nut butter
Better known as “ants on a log” (thanks, Mom), this classic snack measures up in the protein category thanks to the nut butter, and the satisfying crunch of celery offers up other healthy nutrients. Whether you make it with peanut, almond, or pumpkin seed butter, it really is the perfect blend of texture, taste, and nutrition. Top with raisins or whole almonds, or sub out the celery for a crisp apple for variety.

2. Protein Bars

Protein: 10-15 grams
You can make your own protein bars from blended nuts, coconut, and dates – as a self-confessed chocoholic, I always add cocoa powder. For the ultra-convenient option, try a ready to go bar, such as Whole Earth & Sea’s Protein Bar. This one’s vegan, organic, and contains greens for bonus nutrition ( plus it’s coated in dark chocolate, so you can see why I’m a fan).

3. Hummus and Veg

Protein: 10 grams per half cup
Who knew this classic party snack was actually nourishing you between dance sets? Nutritious and delicious, hummus is an excellent source of protein. A quick afternoon dip with baby carrots or chopped veggies will keep you sustained through dinner. To make this snack extra convenient, layer a mason jar with hummus, place a few carrot and celery sticks in vertically, screw the lid on, and go!

4. Greek Yogurt

Protein: 15-20 grams per 6 oz
Greek yogurt has more protein than regular yogurt. It’s perfect for a snack, or as a healthier substitute for sour cream or cream cheese. Top with fresh fruit or, for an extra protein boost, nuts and seeds.

5. Smoothies

Protein: Variable
You can mix and match ingredients for an endless array of tasty, protein packed smoothies. They’re quick to whip up and delicious – a winning combo. Nut butters, nuts, seeds, yogurt, dairy or nut milks, and hemp hearts all make for the perfect protein power up. For an extra power boost, add protein powder!

6. Trail Mix

Protein: About 8g per ounce
Found in every corner store and airport snack shop, trail mix is much healthier when you make it at home (and skip the extra salt found in the packaged kind). Mix it up with raw almonds, hemp seeds, pumpkin seeds, dried fruit – even dark chocolate chips – for a snack that’s ready to go whenever you are.

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The Mediterranean Diet

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PGX Mediterranean Diet

The Mediterranean Diet

The Mediterranean diet has a long-established history as the go-to eating plan for people who want to get healthy and enjoy themselves in the process! Often called the world’s healthiest diet, the Mediterranean diet covers the basics in healthy eating, and then some. It’s based on the traditional cooking style of countries bordering the Mediterranean – but what does that really mean for your plate, and your health?

Here’s our crash course to the Mediterranean diet:

Veggie, Veggies, Veggies

Really, there’s not a list out there that veggies shouldn’t top. If you change nothing else in your diet, adding vegetables is a surefire way to get more nutrients – and feel better. Honestly, you can’t eat too many vegetables.

Try adding more vegetables into your diet by incorporating them into omelettes and soups, roasting them with dinner, chopping them into salads, and of course munching on them for snacks!

Get Oily

One of the central tenets of the Mediterranean diet is olive oil. It’s used for everything from cooking to dressing salads to dipping bread. A good source of heart healthy monounsaturated fats, it’s the perfect swap for saturated fats such as butter. It’s not the only good fat you’ll find in the Mediterranean diet – anything with monounsaturated fats, including avocados and nuts, fits the bill.

Go Fish

Perhaps because of a lack of land for animals to graze on, fish make up a good portion of the protein in the Mediterranean diet. Fish, especially fatty fish such as salmon, offer a wealth of nutrients, including heart-healthy omega-3s. You should try to aim to eat fish 2-3 times a week.

Other healthy lean proteins include chicken, turkey, beans, and nuts. This diet tends to be low in saturated fat, so eat red meat in moderation.

Feel Whole

Pair your fish and fresh veg with healthy whole grains that haven’t been refined (read: no white flour). Whole grains are full of fiber and other nutrients that get lost in the refining process, and are well known for their heart healthy benefits.

Go Nuts

We’ve mentioned nuts a couple times already, and for good reason. These little nutrient bombs are the ideal protein-packed snack. Of course, it’s easy to have too much of a good thing with nuts, so eat them in moderation.

Do Eat Dairy

Yes, dairy is ok! However, choose healthier options, like dairy from cultured milk, such as yogurt and kefir, and fresh curd cheeses, like ricotta. Steer well clear of “low fat” dairy products that promise fewer calories but sneak in extra sugar. Instead opt for plain Greek yogurt with fresh fruit as a snack, or add a little lemon and dill for a tasty salad dressing.

Indulge Your Sweet Tooth

Dessert is definitely on the table in the Mediterranean diet – after all, this has nothing to do with willpower and deprivation and everything to do with embracing a healthy lifestyle. That means fruit and a bit of dark chocolate for dessert rather than processed treats. Drizzle pears with a bit of honey for a truly decadent treat.

Share Food – and Laughter

Healthy eating isn’t just about food, every aspect of the experience can have an impact on your well-being. In many of the cultures that traditionally eat a Mediterranean diet, meals are a family – or even community – affair. People come together to break bread, creating a rich experience that feeds body, mind, and spirit.

When you eat according to the Mediterranean diet, you’re building your meals around veggies, fish, whole grains, and loved ones. As a result, you’ll find yourself feeling better in no time. This diet is especially good for the heart, but the high nutrient density foods will benefit your whole body. So eat local, in season, and share meals with family and friends – and let us know how it goes!

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A Guide to Fall Juicing

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A Guide to Fall Juicing

There’s nothing better than a refreshing green juice on a hot summer day, but for many, healthy juicing habits trail off come Fall. After all, as the temperature cools we seek warming foods that will keep us nourished through the long winter months. As well, many of our favorite fresh fruits and veggies for juicing aren’t in season any more.

Luckily, Fall brings a wealth of fruits and veggies that will reinvigorate your juices – and your health! Here are our top picks for fall juicing:

Yams or Sweet Potatoes

These are pretty good roasted (okay, they’re amazing roasted), but would you have thought to add them to juice? When paired with the right spices, you get a juice that’s both healthy and tastes like dessert. What’s not to love about that combination!

These root veggies are packed with nutrients, from vitamin A to potassium. Because some nutrients, especially antioxidants, are lost in the cooking process, juicing yams is a fantastic way to optimize your intake.

Favorite Yam Juice Recipe: Juice two yams, half a pear, a lemon, and a half inch of ginger. Add a pinch of cinnamon, a pinch of clove, and a pinch of nutmeg to the juice and stir. Enjoy!

Beets

Beets are full of antioxidants that give them their rich purple hue – but not just the anthocyanins we’re used to hearing about, the ones found in berries and purple cabbage.

Beets contain a unique antioxidant known as betalain that is mostly responsible for their vibrant color. This antioxidant supports the liver’s natural detoxification process. They’re also a great source of folate. These ruby red gems are grounding and create an earthy juice balanced with a touch of sweetness. We recommend juicing them with the next item on this list!

Ginger

Adding an inch of ginger root to your fall juices adds a warming zing that can balance hearty roots. This spicy favorite has long been used to support digestion– it’s a carminative, which helps with passing gas, and an intestinal spasmolytic, so it helps relax the intestinal tract.

Pumpkin

Craving pumpkin spice everything? We feel you! Juices made with pumpkin will help you get your fix without knocking you off track.

Pumpkin offers up plenty of B-complex vitamins, as well as vitamins A, C and E, carotenoids, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, zinc, and fiber. It’s quite the list! Be sure to choose pie pumpkins or another edible variety, and remove the rind before juicing. Pumpkin would be a fantastic addition to the yam juice recipe above!

Pears

Apples seem to be the star fruit when it comes to juicing – and they’ve earned that spot! But don’t forget about another fall fruit, pears. They’re mild, sweet, and contain vitamin K, vitamin C, and copper, among other essential nutrients. Pears compliment just about anything – try them with cranberries and greens!

Cranberries

If you’ve only experienced these tart berries in a sauce, you’ve been missing out! Paired with a sweeter fruit, like apples or pears, they create a balanced flavor profile, and offer up lots of vitamins C and A, and they’re also beneficial for urinary tract health. You can juice them frozen – just be sure there’s no sugar added.

Kale

It’s important to keep some greens  in your fall juices. Many of the fruits and veggies above are higher in sugar than, say, cucumber and celery. That’s not to say you should steer clear – just consume in moderation and make sure you’re pairing them with complimentary greens, such as kale and spinach.

Did this list spark some ideas? Have any favorite fall juice combos to share? We’d love to hear from you over on Facebook and Twitter!

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