Fitness and protein go hand in hand.

Let's talk about your workout and protein and discover the how, the where and the why!

Not to too long ago, a close friend said to me that he purchased protein powder to go along with a new workout plan. I thought, "Great!" and didn't really think much more on it, until he began asking questions about when and how often to take it. Well, that got me thinking about the whole connection between protein and working out...

What does it do for you? When do you take it? How much do you take? Is it only for body builders? What is this mysterious relationship between protein and exercise?! I felt like it was time to put on a detective hat and twirl my fake, non-existent mustache.

Protein is an essential nutrient for the human body. Just as amino acids are the "building blocks" of protein, proteins are the "building blocks" of human tissues. We need to consume them in order to maintain normal body functions such as muscle recovery and growth, and maintaining energy.

Ahh! The connection between exercise and protein is becoming a little clearer. But there are so many types of protein sources and forms. We may understand what protein is but how do we use it to compliment our visits to the gym? In David Smith's Ultimate Guide to Protein Supplements, he explores the ins and outs of protein and your workout, as well as taking a closer look at the various sources of protein!

So have a fabulous workout, enjoy your protein accordingly, and don't forget your daily fibre!

Image source: winonaagency.com

If you are in the mood for a sweet and spicy smoothie, this is the recipe for you!

Cozy up after your workout with this nutritious protein smoothie from Alive Magazine!

There is something especially appealing about chai teas during the cold winter months. I don't know what it is. Maybe it's the warming, spicyness of the aromatic herbs that mix together to create the chai blend...Or maybe it is its exotic origins of the far and warm east that gives chai its appeal. Whatever it is, chai tea is my favourite tea for the cold weather!

But even in cold weather, we need to keep our bodies moving and exercising! So why not go, workout, sweat and then recover with a tasty and nutritious Banana Chai Protein Shake?! With all the flavour kick of chai and the health power of protein, post workout, you really can't go wrong with this recipe. Try adding some PGX Daily Singles (2.5 grams or 1 stick per shake) and get your fibre in there as well!

Get this Banana Chai Protein Shake recipe and all the nutritional facts for this smoothie from Alive Magazine.

Doesn't that look yummy?! Enjoy!

Image and recipe source: Amy Wood, Alive Magazine

Build the Perfect Smoothie with PGX!

Read on and discover what goes into the blender!

This image says it all! When I make  smoothie, I always put in frozen berries, plain Greek yogurt, orange juice and PGX Daily Singles for fibre. But sometimes, I just want a different flavour! This infographic is full of options to pick from and will inspire a whole new smoothie, tailor made just for you!

Don't forget to add PGX to that list of smoothie power boosts! Give your smoothie a fibre boost! Don't know how much to add? Check out our post from the past, How Much PGX Should You Be Adding to Your Food, for more info!

Oh and one more thing! Right now you you can get a free BONUS pack of PGX Singles with purchase of PGX Daily in Canadian stores! Have a great Tuesday! Blend on, my friends.

Image source: Super Skinny Me

5 Tips and Links to Keep You From Gaining Weight Over the Summer Weekends

It's easy to get caught up in the hustle and fun of the summer but with longer days and more socializing there's usually more BBQ's and dining with friends. Often these social events can lead to eating foods that you usually wouldn't even think about indulging in. Being caught up in the moment and not planning ahead can leave you with a couple extra pounds by the end of the summer.

Here are 5 helpful tips to keep you on track with your diet and some healthy recipes to bring with you to BBQ's and dinners. Not only will the host love you for bringing along a dish but it will also be your sneaky way of staying fit and healthy.

1. Don't Skip Meals: If you skip meals during the day it will only lead to you binge eating later. You will be grabbing anything and everything to gain some energy by the time you arrive at the event. Ensure that you have a protein packed breakfast to start your metabolism.
2. Drink Lots of Water: Not only is it summer and your body requires more water but it can control cravings and leave you feeling full. Try to drink a glass of water when you first arrive at the event to keep you stomach full.
3. PGX Travel Packs: Packing these small pill packs in your purse or bag and taking them before a meal can keep you feeling full and satisfied. This will help you avoid going back for seconds.
4. Eat Before Leaving Home: It's a good idea to have a small snack before you leave the house to control your cravings when you arrive at the event. Try having a small plate of veggies and hummus.
5. Choose Wisely: Don't rush when you are in line at the BBQ. Make smart choices about what you are eating. It may seem simple but choosing a green salad over mayo packed potato salad can make a huge difference by the end of the summer.

• A smooth Avocado Hummus Dip is great to take as a nutritious snack/appetizer
• 25 baked alternatives to potato chips and french fries. I recommend the beet chips! yummy and a bit sweet
• Are you in charge of the Salad? This Cucumber, Mango and Watermelon Salad is an amazingly fresh side dish.

How do you avoid the Summer Weekend Weight Gain? Share your tips here in the comments or join the chat on Facebook and Twitter.

Image source

It's Tasty Tuesday and we've got another fabulous recipe for you!

Add some green to your meal with Eat, Live, Run's Caramelized Brussels Sprouts!

These miniature cabbages are jam packed with nutrition. They are high in fibre, protein and sulforaphane, the very same cancer fighting chemical found in broccoli. They are low in fat and, unfortunately, love. Yes, that's right. Brussels sprouts could use some more love, especially when they have so many health benefits to offer in return!

They don't have to be bland, steamed veggies! Try them the Eat, Live, Run way: caramelized and tossed with pecans! If you think you hate Brussels sprouts, this dish looks like it could change your mind.

Eat, Live, Run - Caramelized Brussels Sprouts

Got an awesome recipe for Brussels sprouts? Sound off in the comments or let us know on our Facebook page!

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Recipe and Image courtesy of Jenna Weber, chef and writer behind Eat, Live, Run.