Darcy Smith, Author at PGX®

6 Healthy Ways to Add Protein to Your Diet

Written by Darcy Smith - Posted on 13 January 2016

When you think about what your body needs as fuel for physical activity, protein is probably something that comes to mind. This macronutrient is a component of every cell in your body, especially muscles, cartilage, skin, and blood, and you need it to build and repair tissue. Proteins are also vital for the multitude of enzymes, hormones, and other compounds that help your body function.

Your body can make some proteins but others must be obtained from your diet, and because we don’t store protein the way we do fats and carbohydrates, it’s important to put protein on our plate at every meal. It might even be vital to your weight loss goals. Protein can help curb hunger and cravings, fuel fat burning, promote muscle growth, and help you maintain a healthy weight.

Try these 6 delicious and nutritious ways to add protein to your diet:

1. Hempseeds

With 9 grams of protein in just 2 tbsp, hempseeds are a hearty protein boost that can be sprinkled on pretty much anything, like your morning fruit and yogurt, your lunch hour salad, or your dinner time veggie rice bowls.

2. Peanut Butter

Peanut butter is a quick, easy, and delicious way to add protein to your day.
It offers about 7 grams of protein in 2 tbsp – just make sure you seek out natural peanut butters without added salt, sugar, or oils. Try it on whole grain toast in the mornings, in smoothies, or with celery for a protein-packed snack.

3. Eggs

These little nutrition bombs contain a complete complement of the essential amino acids that the body uses to build proteins – as well as a host of other important nutrients, from B vitamins to brain-boosting choline. Scramble them in the morning, boil them for an on-the-go-snack, or bake them into healthy treats.

4. Chia Seeds

Chia seeds contain about 4 grams of protein in 2 tbsp of seeds, along with a hearty dose of fibre and healthy omega-3 fats. Chia seeds are more versatile than hempseeds – you can make a delicious pudding simply by soaking them in almond milk for a few minutes.

5. Green Peas

Surprised that these dinner plate regulars are a great source of protein? 1 cup contains 7.9 grams! Sure, you could have them as one of the standard “meat and two veg”, but peas also make a tasty addition to quinoa salad, omelettes, and – if you get them fresh – salads.

6. Protein Smoothies

Power up with protein drinks such as PGX® Satisfast. Each serving has 20 g of vegan protein to help keep you feeling satisfied between meals. You can add PGX to smoothies for a quick and delicious boost.

While there are different takes on how much protein you need every day, a good rule of thumb to follow is to have 20-30% of your daily intake of calories come from protein. That means if you consume 1800 calories a day, you’re looking at about 90 g of protein daily – plenty of opportunity to incorporate tasty, healthy proteins into your diet! Check out the PGX recipe page for a little protein inspiration!

Rating: 0.0/5 (0 votes cast)

6 Quick, High Protein Snacks

Written by Darcy Smith - Posted on 16 November 2015

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.

Rating: 0.0/5 (0 votes cast)

Lifting Weights: Tips for Beginners

Written by Darcy Smith - Posted on 9 November 2015

Lifting Weights: Tips for Beginners

You’ve stuck to your cardio routine and you’ve been on your best behaviour in the junk food aisle, but you’re just not getting the results you need. What’s missing?

Many of us discount the importance of strength training when it comes to achieving our health goals. In fact, it’s common to steer clear entirely for fear of adding unwanted muscle bulk. The truth is, you shouldn’t live in fear of lifting – weight training is actually a crucial part of getting fit! As well as building muscle strength, lifting weights can help increase your body’s resting metabolic rate, which means you’ll burn more calories throughout the day.

If you’re just starting out on the weights, these tips will keep you in top shape – and help prevent injuries:

Warm Up

Whether you take a brisk jog or pop off a few lunges, a quick cardio warm-up will loosen up your muscles, increase your range of motion, and get your blood flowing. Strength training with cold muscles may leave you more susceptible to injury.

Start Out Light

There’s no reason to jump straight to the dumbbells – they might not even be your endgame. You’re better off starting with weights that might feel as if they’re too light. Once you’re on your third set of reps, you’ll thank us for this piece of advice. Besides, if you’re going for the strong and lean look, lighter weights are your ticket to success.

Go Slow

Once you’re ready to add weight (if you’re breezing through a couple dozen reps, you’re ready), increase it slowly. The same goes for reps – don’t speed through them; rather, take the time to move mindfully and with control. By going slow, you’ll get better results, and you’ll be protecting both your muscles and joints.

Learn Proper Technique

While there may be several right ways to lift, there is definitely a wrong way – and figuring it out through trial and error (and perhaps injury) is not the way to go.

Proper technique will keep you safe and ensure you’re working the right muscles while avoiding strain. Even just one training session with a personal trainer will help as they’ll show you how to hold the weights, how to stand, and the basic movements that will set you on the right path.

Don’t Swing

It might feel good to get a little momentum going, but swinging rather than lifting decreases the effectiveness of your workout, and opens you up to injury. It’s also a sign that you’re lifting more than you can handle – for now. Be sure to pause after each lift to ensure your muscles are properly engaged and your form is good.

Stretch

Once you’ve strengthened, be sure to stretch! Stretching after lifting weights will help reduce muscle soreness the next day.

Rest

It’s easy to get carried away with weight lifting, so be sure to give your body time to recover. Many strength trainers rotate which areas of the body they focus on for each workout, but unless you’re working out daily, that might not be necessary. Just be sure you’re giving your body time to integrate each workout before you head back to the gym.

Eat Right

Yes, food is an important part of any exercise program, even weight lifting! A small snack of healthy carbs, such as whole grain toast with jam or a banana, an hour before you exercise, will give your muscles the fuel they need to power through your workout. Eating protein afterwards will help speed your recovery time.

Rating: 0.0/5 (0 votes cast)

The Mediterranean Diet

Written by Darcy Smith - Posted on 3 November 2015

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 fibre 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!

Rating: 0.0/5 (0 votes cast)

A Guide to Fall Juicing

Written by Darcy Smith - Posted on 22 October 2015

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 favourite 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.

Favourite 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 colour. 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 fibre. 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 flavour 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 favourite fall juice combos to share? We’d love to hear from you over on Facebook and Twitter!

Rating: 0.0/5 (0 votes cast)

The Benefits of Coconut Water

Written by Darcy Smith - Posted on 8 October 2015

The Benefits of Coconut Water

Just finished a workout and ready to reach for your water bottle? Consider reaching for coconut water instead! Not only is coconut water the ultimate thirst quencher, but it also delivers a wealth of other health benefits – and it’s delicious!

Here’s why we stock up on coconut water every chance we get:

Hydration

H20 alone doesn’t equal hydration – your body needs natural salts known as electrolytes to stay hydrated and balanced. Coconut water is 95% water, but it’s the other 5% that makes this beverage stand out. Potassium, sodium, and magnesium are the most important electrolytes, and they are abundant in coconut water. If you’re exercising, sweating (hello, heat wave), or simply struggling to pack enough fruits and veggies into your day, coconut water is an excellent way to ensure your body gets those essential electrolytes. And unlike sports drinks, you’re skipping all the added sugars and artificial flavors.

Nutrient Boost

Coconut water contains a lot of nutrients that help our bodies thrive, such as:

A range of vitamins (especially the B vitamins),
Minerals
Trace elements, including: zinc, selenium, iodine, sulfur, and manganese

B vitamins are necessary for your cells to produce energy, so if you feel fatigue coming on, a coconut water might be just what you need!

Potassium

This essential mineral keeps your brain, heart, and nervous system in working order. One serving of coconut water has as much potassium as a banana – about 13% of your daily potassium needs. Drink up!

Light on the Calories

Sure, plain water might be 100% calorie free, but coconut water is a pretty light on the calories too, with just 42 calories per 240 g serving. It’s also low in sugar. Coconut water may taste sweet, but it’s all natural sugar. Be sure to check the label before you buy though – some brands of Coconut water may use added sugars.

Antioxidants

We’re used to finding antioxidants in vibrantly coloured things – think the deep red hue of pomegranate juice – but did you know they’re also hanging out in your coconut water? And since antioxidants help prevent the damage caused by free radicals, that’s a pretty great thing to have hanging out in your drink!

Healthy Blood Pressure

Proper electrolyte balance supports a healthy cardiovascular system. Coconut water supplies the important electrolytes that help maintain healthy blood pressure already within the normal range.*

Healthy Weight Loss

Coconut water is an excellent complement to a healthy weight loss program. You can drink a lot without worrying about added pounds. Plus, it’s more likely to leave you feeling full and satisfied than water. It’s the perfect option for mixing with PGX, too!

Great Taste

Coconut water is delicious on its own, but it’s also a great way to add a little tropical flavour – and a few extra nutrients – to your smoothies by subbing it for water.
Coconut water is sure to leave you feeling refreshed and replenished. Now that you know it’s key to healthy hydration, how will you be adding it to your fitness routine?

* 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.

Rating: 0.0/5 (0 votes cast)

The Pro’s of Fibre

Written by Darcy Smith - Posted on 15 September 2015

The Pro’s of Fibre

Fibre doesn’t sound especially appetizing, but it sure is good for you – and your weight loss goals. Dietary fibre has many wonderful health benefits. Sugar, on the other hand, is as tasty as they come. And while you need carbohydrates (glucose is the main fuel for your cells, after all), your diet should definitely favour fibre over sugar. US FDA recommends 25 g of fibre for women and men based on a 2,000 calorie per day diet a day. Here’s why:

Healthy Plumbing

Fibre is best known for keeping you regular and making sure everything is moving smoothly! It does this by adding bulk to your stool and absorbing water (staying hydrated is also key to staying regular).

Healthy Blood Sugar Levels

Fibre helps you maintain healthy glucose levels already within the normal range by slowing the absorption of sugars into your bloodstream. It’s also a clue that too much sugar, too quickly, isn’t good for you! Balanced blood sugar means a more balanced you, with steady energy levels.

Healthy Microbiome

One of the lesser-known things fibre does for you– especially the soluble kind – is feed the good bacteria in your gut. Even microbes need to eat, after all. While we don’t have the enzymes to digest fibre, our friendly gut bacteria do, and they make good use of it! As a very pleasant side effect of this process, bacteria make certain vital nutrients for us. The types of fibre that feed our good bacteria are known as prebiotics.

Healthy Weight Loss

A nice effect of consuming fibre – again, the soluble kind – is that it absorbs water and expands in the digestive tract. This helps you feel fuller longer, and can help reduce food cravings. Fibre supplements such as PGX are a great way to ensure you’re getting the fibre you need as part of a healthy weight loss program.

How to Increase Your Fibre Intake

Don’t worry – increasing your fibre intake doesn’t mean bran muffins, bran flakes, or even bran anything. Adding fresh fruits, vegetables, and whole grains to your plate will help you get the fibre you need.

Try these delicious ways to up your fibre intake:

Black Beans: Take taco night to the next level with the addition of these fibre and protein-packed legumes! Black beans offer 15 g of fibre per cup.

Avocado: The rich creaminess of an avocado belies the whopping 6.7 g of fibre that is found in just one half of this fruit. Plus, they’re packed with plenty of protein and healthy unsaturated fats.

Raspberries: 1 cup of nature’s candy offers up 8 g of fibre. Not a tough sell, right?

Almonds: Nuts might not seem like a natural source of fibre, but a quarter cup of almonds has 4 g of the good stuff.

Chia Seeds: Chia seeds are packed with protein, healthy fats, and – you guessed it – fibre! With 6 g in just 1 tbsp, chia seeds contain both soluble and insoluble fibre. Soak them in your favorite nut milk for a delicious snack.

Apples: Each of these lunchbox classics has about 4 g of fibre. Add apples to smoothies, oatmeal, or eat them raw – just be sure to include the skin!

Oats: Speaking of oatmeal, a cup of the stuff offers about 4 g of fibre. Top with some of the other items on this list – raspberries and almonds come to mind – for a tasty breakfast.

Potatoes: We often think of potatoes as a refined carbohydrate with not a lot of nutritional value, but would you guess that a medium potato has just about 4.5 g of fibre?

Onions: Surprised? A medium sized onion offers about 2 g of fibre. The soluble fibre in onions is called inulin, and its an especially beneficial prebiotic that will have your microbiome singing a happy tune.

PGX: PGX is a unique blend of super fibre complex made up of highly viscous polysaccharides. When taken with meals, PGX expands in the stomach to create a feeling of fullness by absorbing water and filling the stomach while slowing digestion. This keeps blood sugar from rising too high after meals, thereby curbing the body’s hunger cravings throughout the day.

Enjoy your new high fibre diet – and the health benefits that come with it! Check out our recipe page for yummy ways to add PGX and other fibre to your meals!

Rating: 0.0/5 (0 votes cast)

7 Summer Outdoor Activities

Written by Darcy Smith - Posted on 2 September 2015

7 Summer Outdoor Activities

As we careen towards fall, we really make an effort to savour every precious moment of the summer sun. And that’s pretty hard to do from inside a gym!

The good news is, there are plenty of ways to meet your fitness goals that don’t involve a Stairmaster – and plenty of warm afternoons left in the season. Here are our top 7 summer activities that beat the gym:

1. Swimming

Be it a lake, a river, outdoor pool, or the ocean, taking a dip is one of the best options for summer exercise. Not only is this full body workout great cardio, it can be very therapeutic, especially compared to high impact activities such as running. It’s also a great way to cool off – just remember to reapply sunscreen after toweling off! As a bonus, you can take this activity inside once the weather gets chilly.

2. Beach Volleyball

This activity is so much fun, you won’t even notice you’re exercising. Plus, once you’re done serving and spiking, you can jump in whichever body of water is nearest to cool off.

3. Hiking

Hit the trails while enjoying a little fresh air. Walking is fantastic exercise, and you can opt for short, simple walks around a local park or lake, or more challenging peaks with the corresponding rewards: stunning views. With plenty of water and a few healthy snacks, you’ll have toned legs and a clear head in no time.

4. Canoeing or Kayaking

Hiking has your lower body covered, but if your arms and back are feeling left out, a boat is your new best friend. Rent a canoe or kayak and get out on the open water with a friend and go exploring! This activity can be peaceful or powerful, depending on your approach.

5. Cycling

Whether you hit the trails or the city bike paths, cycling will help you pedal off the pounds while toning your legs. There’s nothing quite like feeling the wind in your face on a hot day. Cycling can be practical too – it’s a great way to get to the lake!

6. Gardening

It’s still not too late to plant your fall greens! Planting, weeding, and harvesting alike are all great ways to stay active and keep your core strong. Plus, you get the reward of freshly harvested veggies come fall!

7. Frisbee

We don’t all live near a lake, but your neighbourhood park can offer unlimited enjoyment – and fitness – with a Frisbee and a group of friends.
How do you keep fit in the summer months? We’d love to hear your favourite outdoor activities!

Rating: 0.0/5 (0 votes cast)

Healthy Fats and Weight Loss

Written by Darcy Smith - Posted on 29 July 2015

Healthy Fats and Weight Loss

Once upon a time, if you wanted to lose weight, you would cut out fatty foods. For decades, we indulged in low-fat yogurt, low-fat cookies, low-fat everything, thinking we’d solved our weight problems. The only trouble? We didn’t lose weight.

The Skinny on Healthy Fats

On the surface, avoiding fat makes sense – what else would make you fat, besides fat? But now that we’ve dug a little deeper into nutrition science, we see the error of our ways. It’s not fat itself that causes us to gain weight; it’s an excess of the wrong kinds of fat (and sugar – but that’s another article). Healthy fats, including monounsaturated fats (or MUFAs), and omega fatty acids, are a vital part of maintaining optimal health and weight. You should aim to get 25-30% of your daily calories from fats – but be sure to opt for the good-for-you fats as much as possible!

6 Healthy Fat-Filled Foods to Support Weight Loss

The following 6 foods contain wholesome fats that can promote a healthy metabolism and, as part of a weight loss program, help you reach your desired weight:

1. Avocados

Ladies who lunch once avoided this rich, creamy fruit in salads, thinking the extra calories would mean extra pounds on the scale. However, the MUFAs found in avocado are a key component in the Mediterranean diet, known for its positive impact on cardiovascular health. Plus, avocados are full of protein, fiber, and an abundance of vitamins, minerals, and antioxidants! Also, they go great with pretty much any meal!

2. Olive Oil

Another source of MUFAs, olive oil is heart healthy and delicious. Most of the fats you eat should be unsaturated, and MUFAs are widely available. Research suggests that MUFAs can even help fight belly fat.

Rather than buying packaged salad dressings, create your own creamy dressings with olive oil, avocado, lemon juice, and a touch of salt.

3. Salmon

This cold water fish is widely cited as the best dietary source of omega-3 fatty acids, likely because it’s more appetizing to the average eater than herring, mackerel, and sardines, also sources of omega-3s. Omega-3s are polyunsaturated fatty acids (PUFAs) that promote cardiovascular health and cognitive function. They’re vital to optimal health, and unfortunately, the typical western diet is sadly lacking in them – so make salmon a main course a few times a week!

4. Nuts

Another group of foods vilified by the fat-free movement, nuts are nutritional powerhouses that yes, contain fat, but healthy fat – MUFAs and PUFAs alike. Try walnuts for your fix of omega-6 fatty acids, another type of PUFA that helps promote the body’s natural healthy inflammatory processes. If you’re worried about consuming too many omega-6 fatty acids, make sure you’re complementing with omega-3s from salmon or a supplement. Omega-6s are indeed healthy – when they come from whole food rather than processed sources.

5. Butter

Surprised to see a saturated fat on this list? Saturated fat isn’t all bad – the key is moderation. You’ll be much better off with grass-fed organic butter than hydrogenated margarine, which offers plenty of trans fats, the worst fats out there when it comes to your health. As well, butter is much more stable than vegetable oils when heated, so it’s ideal for anything sautéed or roasted.

6. Seeds

Flax, chia, and hemp seeds provide Vegetarians with a source of omega-3s, which is rare. Just be sure to prep them properly – flaxseeds need to be ground to access the omegas, and chia seeds need to be soaked for a few minutes.

Now that you’ve got the skinny on fat, how will you be switching up your diet to make sure you get more of the fats you need – MUFAs and PUFAs – and less of the ones you don’t?

Rating: 0.0/5 (0 votes cast)

3 Ways to Boost Your Salad

Written by Darcy Smith - Posted on 16 July 2015

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?

Rating: 0.0/5 (0 votes cast)