Strawberry Greek Yogurt Smoothie

This is my all time favorite go-to smoothie.

You can use it as a base and throw in your favorite fruits. Don’t like strawberries? No problem, use some blueberries. Add soy or almond milk



  • 1 cup Organic Greek Yogurt, plain
  • 1/2 cup skim milk
  • 1 cup strawberries (frozen berries will make your smoothie ice-cold!)
  • 1 scoop Satisfast – Whey Protein Vanilla Powder


  1. Add all ingredients into a blender and mix until smooth.
  2. Pour into cups and enjoy!


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The Many Benefits of Exercise

Did you know that exercise does more than slim your figure?!

Read on to discover 24 fabulous benefits of getting your exercise groove on!

We often talk about how exercise will help you control those cravings and lose the weight you want to lose. But there really is so much more to exercise than that! Exercise comes with many benefits, both physical and mental! For example, it makes you strong, physically yes but also mentally. Think about it: when it would be so much easier to just plop yourself onto the couch after work or stay bundled up in blankets early in the morning, and you stll get yourself up and moving? Mental strength!

In my internet searchings for interesting tidbits to share, I came across an article at BC Living, 24 Awesome Benefits of Exercise. Here are 24 awesome (like they said) reasons why we should all get at the very least, 30 minutes of exercise three times a week. If you are like me and looking for some motivation, this article will be a big help!

Until tomorrow everyone! Get your exercise on!


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2013: The Year of Quinoa

This year’s food of choice is (drum roll, please!) … QUINOA!

United Nations name 2013 International Year of Quinoa.

The first time that I ever heard of quinoa was almost four years ago. A friend of mine, who was testing out the paleo diet at the time, was cooking some up one day when I happened upon the package sitting on the kitchen counter.

“What is this ‘quinn-OH-a’ that you’re eating?” I asked. To which he replied (with a visible shake of his head), “It’s pronounced ‘keen-wah’. And it’s really quite good for you.” He went on to explain the many health benefits that quinoa provides. However, feeling foolish at my pronounciation faux-pas, I avoided this “keen-wah” for a substantial amount of time before giving it a try myself. (I can be quite stubborn…) Eventually, however, I tried it, loved it, and currently consider it a stample in my diet. Which is why I’m delighted to hear the 2013 has been declared Year of Quinoa! For once, it would seem that I’m ahead of the curb 😉

If you haven’t already, I highly recommend giving it a try. You can start slow, and sprinkle a little bit it on top of a leafy salad or jump right in and make one of my favourites, quinoa Greek salad (Greek salad with a quinoa base!). It also makes a great side dish or rice substitute.


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Healthy Chicken Rice Paper Wraps

Healthy. Fresh. Light. NOT hot. We love everything about this summer recipe!

With the excitement of telling you about Natural Factors latest (and amazing!) contest, PGX Winners, our weekly Tasty Tuesday post took a back seat this week. But have no fear! Today I bring you a healthy, light and fresh dinner option – perfect for those fast approaching hot summer nights.

If you’re anything like me, when the heat turns up, the last thing I want to do is turn on my oven and eat a hot, heavy meal. So, the next time you’re feeling too hot to cook, try this recipe out,  from all Parenting, and let us know what you think!


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It’s Too Hot to Cook!

Suddenly it’s a heat wave!

Today I’m talking about ways to beat the summertime heat in the kitchen. When the weather is warm the last thing I want to do is turn on the stove and start cooking. Also, not eating out when it’s “too hot to cook!” is one of the best ways you can ensure you can eat well!

Here are a couple of tips to help you beat the heat:

  1. Have a Simple Meal. Just say yes to a simple meal at home when it’s too hot out. Make a salad and add some protein like hard boiled eggs or tuna. A salad is surprisingly filling too! Check out this image showing how much 400 calories occupies in the stomach!
  2. Get Grilling. If you have an outdoor area where you can safely BBQ like a patio or deck, move the party outside and get grilling! One of my all time favourite dishes is this grilled salmon on a plank! 
  3. Blend It. SatisFast combines two exceptional health and weight loss products: clinically?proven PGX (PolyGlycopleX?) and high quality, undenatured whey protein. Available in Rich Chocolate and Very Vanilla. With only 60 calories, SatisFast is a great base for your shakes or smoothies.  Plus, you’ll feel full longer, control your appetite and promote healthy blood sugar balance. My favorite smoothie packs a punch too! I load it up with a banana, 1 cup of berries, and 1/2 cup of organic soy or almond milk.


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How to Break a Bad Habit!

Want to break a bad habit, like that 3 o’clock cookie?

Here’s an interesting video from Charles Duhigg. Learn the power of habits and how to break the bad ones!

So, according to Charles Duhigg, it’s possible to break a bad habit with a little bit of analyzing and of course, will power. But maybe, once you’ve analyzed the what and the why of a bad habit, you won’t need as much will power to quash it!

If it’s snacking habit you are trying to break, don’t worry; you aren’t alone. One way I avoid snacking on cookies regularly is to replace my cookie with something healthier like fruits. Fruit will give me the satisfaction of munching and sweet flavours. Or I try to drink more water. My weakness is the ginger molasses cookie from Starbucks. To help me get over that habit, I try to avoid Starbucks or when I’m there, I get something sweet and spicy like chai tea!

Everyone has their different ways to deal with habits. Charles Duhigg has another way of dealing with bad habits. If it worked for him (he was able to lose weight 12 pounds by kicking one bad habit!), it could work for you and me!

Check it out and tell me what you think!

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Correcting Your Exercise Moves!

Here are the top 5 exercises that people often do wrong…

Save yourself injury and really make your workouts effective by learning the proper exercise postures!

When I saw this infographic, I couldn’t resist sharing it with all of our dear PGX readers. These five exercises are very popular moves to do at home and make full body workouts accessible to anyone, no gym necessary. However, they are easier said than done. As someone who guilty of making at least one (or two…fine, maybe three) of these mistakes in my earlier days of fitness exploration, I find this chart to be an excelent reminder.

For a more detailed explanation of how to do all five of these moves correctly, visit the Spark People Blog: The Top 5 Exercises You’re Doing Wrong.


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Make a Plan, Not Excuses

5 Tips on Making a Successful Weight Loss Plan

Find inspiration from the man who brought you his musically inspired weight loss journey in Movement, Music & PGX.

The last few months have been busy for my family. The spring has kept us busy with quite a few activities. I?ve been coaching two baseball teams. We have the soccer training for our two boys. We have guitar lessons. We have social engagements and we have all the other things you probably have in your calendars in the life of Suburbia. Stop me if you heard this one before (borrowed from Morrisey)!

It’s no surprise that being so busy means that exercise takes a back seat. Why does that happen? I mean, we know how easy it is to feel exhausted or overwhelmed. If that?s you, I totally understand. I feel your pain.

For those of you that have been following my blog posts…(Yes, I know they are rare. I?m a busy guy remember?!) Anyways, you will remember that I have lost about 60 pounds by riding my bikes (both on the road and on the velodrome), motivating myself with a lot of music and taking PGX. I?ve been proud of my achievement. It has brought me a new wardrobe, second glances from the wife and more confidence in my physical appearance.

That is until the past couple of months. I must confess that I have only been riding once a week. I have also been eating a little less healthy. So, before I knew it, I put on 10 pounds. It happened quickly. Naturally, I started to get frustrated, but remembering that I lost 60 pounds I quickly came up with a plan. After following my plan for the last little while, I got on the scales this morning and guess what? 10 pounds gone again. I am feeling good, baby!

Here are some things that I think will help you. They helped me (especially this month) and I am feeling the awesomeness that comes with success.

  1. You gotta keep moving: Last Friday I went to a golf tournament for my kids school. I was the only guy in the entire tournament that walked the whole 18 holes. Not only did I feel great, but I got a lot of props from the other parents during the dinner at the clubhouse. Oh, yeah!
  2. Pick a tool to track your progress and set goals: Get something to motivate you and or keep track of your progress. I got a Nike Fuel band last month and it is super, super awesome. I also like Fitbit. I like them because they require you to set goals. You get points based on your movement. So, when I take a peek at my Nike Fuel band I walk instead of getting in my car. I?m starting to wonder why I didn?t get one of these sooner.
  3. Substitute the carbs and high sodium foods: Look, I love my burgers. It’s the American in me. I?m not going to change 100% but instead of adding those fries, get the house salad, sans the creamy dressing. You?ll feel better and reduce your caloric intake. Not to mention that your waistline will love you in the morning.
  4. Drink lots of water and moderate your other beverages: I see it all the time in my social settings…people ordering the rum and coke, three beers before the main course and sugary drinks on the sidelines. I?ve always been a big water drinker and, to me, it’s the best beverage every single time. Don?t stop drinking it. It?ll make your body feel really good.
  5. Include PGX in your daily routine: I reduced my intake of PGX during that 10 pound weight gain and noticed I was getting the sweet and salty cravings again and eating a bit bigger portions during meals. This month it’s back in my diet and daily routine and I can tell you that it is working for me. I know it will work for you.

I?m going for 10 more pounds this month. I know I?m going to do it too. Stay tuned for my progress.

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FAQ: “What can I do about gas and bloating?”

What to do if you experience gas or bloating while taking PGX.

It is not uncommon for people who have recently started taking PGX to experience some side effects of gas or bloating. While these are not pleasant symptoms to experience, they are nothing to be overly concerned about as there are things you can do to alleviate them!

In order to diminish gas and bloating while taking PGX, reduce the amount of PGX you are taking. Then, once you no longer experience any gas or bloating, you can gradually increase the amount of PGX over a period of 3 to 7 days. Side effects such as these are temporary with most people and usually subside completely after a week or more of taking PGX. As an extra measure, you may also want to take probiotic supplements (friendly intestinal bacteria) to enhance the health of your gastrointestinal tract.

Reminder: It’s also important to remember to drink lots of water when taking PGX!

For more answers to common questions about PGX, please visit our FAQ section or email us your question!


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Make early morning exercise easier.

For the past three months I’ve been working out in the mornings. But I didn’t start out as an early morning person. At the start, morning workouts were extremely difficult. I was used to working out in the evening after work but with my schedule morning workouts just made more sense. Full disclaimer, I’m not a fitness guru that goes for a 10 km run every day. I just strive to get in three to four workouts per week to stay healthy and feel good.

So, if you’re like me and aren’t a typical morning person, here are a couple of suggestions to help with the transition from afternoon to morning workouts.

  1. Sleep in your workout clothes! Or have them ready to go the night before. No need to think about it.
  2. Take advantage of the morning sun. The light will wake you up… literally.
  3. Set the alarm clock to some music that makes you want to get moving.
  4. Stretch while you’re still in bed.
  5. Aim for a short workout. It’s better to start slowly and build up. Getting a 30 minute workout is better than talking yourself out of an 60 minute workout.

The first 2 – 3 weeks will be the most difficult but stick with it! By the 4th week you’ll start to feel it become a habit! After your workout, reward yourself with an ice-cold PGX smoothie!


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