5 Tips to Avoid Winter Weight Gain

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Is winter the downfall of your weight management strategy? The cold, damp, short days topped with the pressures of high-calorie party foods is enough to throw even the most disciplined health guru off her game. But with the right plan, you can eliminate the anxiety of weight gain this winter. Here are 5 tips to get you started:

1.     Load-up on fiber. Fiber keeps you full, blood sugar steady and cravings curbed. Include beans, seeds, fruits, and vegetables in your meals and add PGX® to your favorite healthy snacks to boost their fiber content.*

2.     Get your vitamin D. During the winter it may help reduce occasional winter blues, making it easier to stick to your goals – whether they are healthy eating, exercise or just getting off the couch.

3.     Partner-up. Recruit an energetic friend, family member or colleague for working out. They will boost your motivation, accountability and enjoyment.

4.     Get your ZZZs. According to research, sleep deprivation causes people to eat more and to crave high calorie foods[1].

5.     Treat yourself! Feeling deprived can lead to binge eating[2]. Treat yourself to high quality whole foods, such as coconut water, raw nuts, kale chips, roasted seaweed, and organic teas.

Stay tuned for more great tips!

Patience Lister

*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] Greer, Stephanie, Andrea Goldstein, and Matthew Walker. “The impact of sleep deprivation on food desire in the human brain.” Nature Communications 4 (2013): 2259.
[2] Michaels, Samantha. Overeating?: How to stop binge eating, overeating & get the natural slim body you deserve. Speedy Publishing LLC, 2013.

What Are the Benefits of Protein Shakes After a Workout?

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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 synthesize 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 fiber, 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.

6 Simple Solutions for Occasional Stress

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It’s easy to fall into the busy trap. We’re encouraged to believe we can “have it all”, but while we’re distracted with the pursuit of more, the important things – moments of connection and peace – can fall off the radar. Pretty soon, occasional exhaustion and everyday stress are in the drivers seat.

When it comes to stress relief, less really is more. These simple solutions will help you reclaim your life.

  1. Eat Mindfully – Devote an extra 5-10 minutes to each meal. Take small bites, and put your fork down between each to encourage a slower pace. Stress affects your digestive system, too, so slowing down at dinner can help you digest better – leaving you with more energy overall.
  2. Respect Routine – Establish a morning and evening routine to simplify your day. That way, you won’t be rushing out the door every day, or staying up too late and sacrificing sleep.
  3. Find Time for You – Make a list of the things that make you feel happy and fulfilled – like taking a bath, going for a run, or snuggling with your little one. Each day, carve out ten minutes (or more) for one of them. This valuable “you time” will help you recharge.
  4. Breathe – Breathing is an amazing way to stop the stress cycle. Slow, deep breaths calm your nervous system, so take 5 minutes when you first wake up to close your eyes and focus on your breathing. When you feel overwhelmed, a few deep breaths will quickly return you to a state of relaxation.
  5. Manage Mealtime – Healthy eating is the best way to set yourself up for overall health, but also the hardest to tackle during a busy day. Devote an hour a week to prepping a big dish or two – maybe soup or stew – that you can serve up all week long.
  6. Do Less – Prioritize what you need to do and what you really want to do – the rest of it? Not important. Allow yourself to let go of stress simply by simplifying your schedule.

How do you deal with stress?  We’d love to hear your tips!

Tips for cooking with PGX

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There are many quick and easy ways to incorporate PGX® granules into your favorite healthy snacks. Fluid and creamy foods are the most compatible choices because they blend well with the extra liquid that is added to make up for the water PGX absorbs. Once you get a sense of how PGX can change a food’s consistency and how much extra liquid to add, PGX granules may become your new ‘go-to’ ingredient for smart snacking recipes.

Here are three superb snacks you can rev-up with PGX granules.

Creamy almond butter spread: Using a small food processor or hand held blender, process 1/4 cup of almond butter with 3 tbsp. of soy milk until the consistency is smooth. Stir in 2.5 g of PGX* and allow to sit for 10 minutes. Enjoy spread on apple slices or plain rice cakes.

Kefir dill dip: Combine 2/3 cups of kefir, 1 tbsp. of minced dill, ½ tbsp. of lemon juice, a pinch of sea salt, and 5 g of PGX* granules in a bowl. Allow to sit for 10 minutes. Eat as a dip with fresh-cut veggies.

Blueberry oatmeal sauce: Using a small food processor, process 1 cup of blueberries with ½ cup of water until smooth. Stir in 2.5 g of PGX* granules and allow to sit for 5 – 10 minutes. Drizzle over warm steel cut oats.

Once you feel ready to kick the fibre content of your own recipes up a notch, use the PGX chart for guidance on how much PGX and liquid to use.

* 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.

Recipe: Droppin’ Beets with PGX

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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

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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.

Guilt-free dessert: Chocolate Chia Avocado Pudding

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A rich, chocolate pudding full of nutritional goodness!

Avocado’s are an excellent source of healthy fats and a variety of additional nutrients and vitamins including potassium, fiber, and vitamins C, K, and B6.

And don’t underestimate the tiny chia seed! These seeds are packed with omega-3, calcium, magnesium, complete protein and fiber, just to name a few.

Prep time: 10-15 min
Serves: 2

IngredientsIMG_2148-adjusted

  • 1 ripe avocado, pitted and peeled
  • 2 tablespoons cocoa powder
  • 3 tablespoons almond milk
  • 2 teaspoons chia seeds
  • 1 teaspoon pure vanilla extract
  • 2 tablespoons maple syrup or stevia to taste

Directions

  1. Place the chia seeds and almond milk (or milk alternative) in a small dish. Allow to sit for 10-15 minutes until the seeds form a gel consistency.
  2. Add the thickened chia seed milk mixture and the remaining ingredients into a small food processor.
  3. Blend until smooth and creamy.
  4. Serve immediately or store in the fridge for later.

I hope you enjoyed this recipe!

Follow us on Facebook and Twitter  for new recipes, health tips, and more!

 

How to Make Smoothie Freezer Packs

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DIY: Smoothie Freezer Packs for Busy Back-to-School Schedules

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Green Smoothies are a great way to get in a nutritious meal or snack. However, many of us may be short on time to gather and prepare the variety of fruits and vegetables that go into a green smoothie.

Preparing smoothie packs ahead of time that are easy and fast to blend up will help save time in the mornings or provide a quick healthy snack during the day. Kids can also help make their own custom smoothies for the week!

4 Simple Steps to Making Freezer Packs:

  1. Choose your fruit: Berries, peaches, mango, banana, etc. (fresh or frozen)
  2. Choose your greens: Spinach, kale, collards, etc.
  3. Bag it up! Place approximately equal amounts of fruit and greens into a medium size Ziploc freezer bag in any flavor combination of your choice.
  4. Store in the freezer

When ready to use, place 2-3 cups of liquid, freezer pack contents, plus optional ingredients into a blender.

(Depending on the type of blender you use, you may have to add the frozen ingredients in small portions at a time)

Choose your liquid base:

  • Dairy free milk (almond, soy, etc.)
  • Coconut water
  • Milk/yogurt
  • Chilled fruit tea or green tea
  • Juice
  • Water

Add optional ingredients:

  • Protein powder
  • Fiber supplement
  • PGX granules
  • Chia seeds
  • Sweetener: Stevia, honey, agave, etc.

Blend until smooth and enjoy!

Have a favourite smoothie recipe? Share it in the comments.

Lauren Taylor

The Stress and Diet Connection

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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

PGX: We’re On Instagram

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Connect with us on Instagram!

Find us on Instagram @pgxdailylife and stay up to date on what’s abuzz in the world of PGX.

We love connecting and seeing what you and your PGX products are up to! Post your photos of how you’re using your PGX, such as adding PGX Protein Powder or PGX Granules to your smoothie, or to any one of your favourite recipes. Be sure to use the hashtag #PGX and/or #PGXrecipe, or you can tag us in your photos by using our @pgxdailylife handle, so that we can find your PGX photos! You can also stay informed on what’s happening with us by following us at @pgxdailylife.

Below is an example of photos that we’ve put up over the last while, in addition to some photos that PGX’ers have shared with us that we’ve reposted.

We look forward to connecting!

PGX Center - Grand Opening   PGX <3

5 Heart Healthy Exercises

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Easy forms of exercise to get you and your heart into shape.

As Heart Month continues on, so do our aspirations to keep your hearts healthy, PGX’ers! As we discussed earlier this month, being active and committing to regular cardiovascular workouts can help improve your heart health. However, getting going on a regular exercise routine can be a bit daunting if you don’t know where to start.

Fortunately, improving your heart health doesn’t require you to become an Olympic athlete; all it takes is some moderate exercise and the commitment to not give up! If you’re unsure of where to start in order to improve your heart health, below are five easy exercises you can do to keep your heart healthy.

Top 5 Heart Healthy Exercises

  1. Intensive walking
  2. Jogging or running
  3. Swimming
  4. Biking
  5. Circuit training

PGX Tip: Allow your body to recover post-workout by replenishing your energy with a PGX protein shake.

Stay healthy, PGX’ers!