Author Archives: Patience Lister

Understanding Diabetes

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Understanding Diabetes
According to the Canadian Diabetes Association, approximately 5 million Canadians have diabetes and another 6 million are estimated to have prediabetes. Every three minutes a new diagnosis is made in Canada, making it very likely that you already know someone living with diabetes or prediabetes.[1]

Both diabetes and prediabetes have long-term consequences for your health and need careful management. This means making healthy lifestyle changes that include regular exercise, a nutritious diet, and supplements.

The first step to making such changes is increasing your awareness. Here’s what you should understand about diabetes.

What is Diabetes?

Diabetes, often referred to by doctors as diabetes mellitus, is a chronic disease that causes high blood glucose (blood sugar) levels. This can be due to low insulin production by the body, poor use of the insulin produced by the body, or both.

Types of Diabetes

There are several different forms of diabetes, each with its own distinct characteristics. Prediabetes, type 1, type 2, and gestational are the most common forms.

Prediabetes

Prediabetes is the stage when a person’s blood glucose levels are abnormally high, but not quite at the level for diagnosis with type 2 diabetes.

Type 1 Diabetes

Also called insulin-dependent diabetes, type 1 diabetes typically begins during childhood. In this form, the body does not produce the insulin needed to stabilize blood sugar levels. To avoid complications, people with type 1 diabetes must take insulin orally or through injections.

Type 2 Diabetes

Approximately 90% of all cases of diabetes worldwide are classified as type 2, also called non-insulin dependent diabetes. [1]

Type 2 diabetes usually, but not always, begins during adulthood when a person’s insulin production slows or their cells can no longer react to insulin. This leads to unstable blood sugar levels. It is often caused by poor lifestyle choices, such as an unhealthy diet, not exercising, and being overweight. The good news is that you can gain control or even reverse type 2 diabetes through a long-term commitment to good nutrition and lifestyle adjustment.

Gestational Diabetes

Gestational diabetes is a condition that affects up to 20% of women during pregnancy. [2] It begins when not enough insulin is produced to keep up with the increasing needs of the mother, baby, and fluctuating hormones, resulting in increased blood sugar levels. Although temporary, having gestational diabetes increases the risk that mother and child will develop type 2 diabetes and the risk for high birth weight. [3]

It’s Not Just Diabetes

There are more consequences to diabetes than the actual condition itself. On top of regular blood sugar monitoring and daily doses of insulin, diabetes can function as a stepping stone to other serious health complications, including: [3]

  • Diabetic retinopathy (the leading cause of blindness)
  • Kidney failure
  • Heart disease
  • Diabetic neuropathy
  • Diabetic foot disease

Lifestyle Changes that Reduce Your Risk

Studies show that you can stop and even reverse the onset of type 2 diabetes by losing as little as 5% of your excess body weight and exercising 150 minutes per week.[4] Boosting your dietary fibre intake by eating more whole grains can also help reduce the risk of developing diabetes in the first place.[5]

Nutritional Supplements

To further support your healthy diet and exercise program, PGX offers a line of products stops the blood sugar roller coaster. Developed by our doctors who specialize in blood glucose management, each product is specifically formulated to support key aspects of health.

PGX lowers the glycemic index of food, smoothes out spikes in blood sugar levels after a meal, and encourages portion control by promoting the feeling of fullness.

Your First Step Toward Prevention

Diabetes is a serious disease that is on the rise throughout the world. Your first step toward preventing and managing diabetes is understanding more about it.

References:

[1] Diabetes Canada. About Diabetes. Canadian Diabetes Association. Available from:
https://www.diabetes.ca/about-diabetes [Accessed 29th October 2018].

[2] Diabetes Canada. Living with Gestational Diabetes. Canadian Diabetes Association. Available from: https://www.diabetes.ca/diabetes-and-you/living-with-gestational-diabetes [Accessed 29th October 2018].

[3] World Health Organization. Diabetes Mellitus. Fact sheet No138. Available from: https://www.who.int/ [Accessed 29th October 2018].

[4] Allende-Vigo MZ. Diabetes mellitus prevention. Am J Ther. 2015 Jan-Feb;22(1):68-72.

[5] Parker ED, Liu S, Van Horn L, et al. The association of whole grain consumption with incident type 2 diabetes: The Women’s Health Initiative Observational Study. Ann. Epidemiol. 2013 Jun;23(6):321-327.

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3 Healthy Recipes for Homemade Energy Bars

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3 Healthy Recipes for Homemade Energy Bars

Energy bars are often at the top of the list when it comes to handy, healthy snacks. But not all bars are created equal. To ensure you’re feeding your body with the nutrients it needs, homemade energy bars are the way to go!

To sustain your energy you need a bar that’s nourishing and packed with natural sources of carbohydrates, protein, and fibre. This includes real foods such as fruit, seeds, and whole grains – not artificial ingredients and refined sweeteners.

The following three recipes are chock full of healthy, energizing, natural ingredients that will keep you going all day long! 

1. Fruit and Seed Bars

Fruit and Seed Bars

Ingredients:

  • ½ cup dried dates, pitted
  • 2 tbsp water
  • ¼ cup dried coconut, unsweetened
  • ½ cup prunes
  • 1 ½ cups old fashioned oats
  • ¼ cup dried cherries, finely chopped
  • ¼ cup coconut butter
  • 1 tbsp maple sugar
  • ½ cup sunflower seeds, hulled
  • ¼ cup hemp seeds
  • 2 tbsp chia seeds
  • ¼ cup coconut butter
  • ½ tsp pure vanilla extract

Instructions:

  1. Process dates, prunes, and water in a food processor until a doughy consistency is reached.
  2. Add oats, sunflower seeds, hemp seeds, chia seeds, dried coconut, and dried cherries. Process on low until evenly mixed.
  3. In a small saucepan, warm coconut butter and maple syrup until a runny paste is formed.
  4. Mix in vanilla and remove from heat.
  5. Immediately pour the paste over the batter and process on low until it is evenly mixed in.
  6. Line a 6 x 8 inch baking dish with parchment paper.
  7. Press batter into the pan until level. Refrigerate for 2 hours.
  8. Cut into 12 bars.
  9. Place in an airtight container and store in the fridge.

2. Quinoa Cashew Bars

Quinoa Cashew Bars

Ingredients:

  • 1 cup quinoa, cooked
  • ½ cup rolled oats
  • 1 tsp pure vanilla extract
  • ½ cup cashew butter
  • ½ cup unsweetened shredded coconut
  • ½ cup dried apricots, finely chopped
  • ¼ cup honey
  • ½ cup sesame seeds
  • ¼ tsp salt

Directions:

  1. Combine quinoa, oats, cashew butter, sesame seeds, coconut, and dried apricots in a bowl and mix well.
  2. Mix in honey.
  3. Transfer into a parchment paper lined 6 x 8 inch baking dish.
  4. Press firmly into the dish to form a dense, even layer.
  5. Bake at 350 degrees F for 15-20 minutes or until lightly golden on top.
  6. Allow to cool, then slice into 12 bars
  7. Place in an airtight container and store in the fridge.

3. Peanut Butter Lentil Bars

Peanut Butter Lentil Bars

Ingredients

  • 1 cup red lentils, cooked
  • ½ cup dates
  • ½ cup peanut butter
  • 2 cups rolled oats
  • ¼ cup almonds, chopped
  • ¼ cup almond flour
  • ¼ tsp salt
  • ¼ cup dark chocolate, chopped

Instructions

  1. Blend lentils, dates, and peanut butter in a food processor until a sticky batter is formed.
  2. Transfer to a large bowl.
  3. Using a wooden spoon, mix in oats, almonds, almond flour, salt, and chocolate.
  4. Transfer into a parchment paper lined 6 x 8 inch baking dish.
  5. Press batter firmly into an even layer. Refrigerate for about 2 hours.
  6. Cut into 12 bars.
  7. Place in an airtight container and store in the fridge.

Now that we’ve got you energized, stock-up on PGX® Daily Ultra Matrix Softgels* to support your healthy eating habits and help balance blood sugar levels already within the normal range.† The discrete softgels are convenient and can be taken with or without food with a glass of water.

*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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5 of the Most Hydrating Foods

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5 of the Most Hydrating Foods

Don’t wait for your water break to rehydrate. Instead, fuel your fluid levels throughout the day with a steady intake of healthy hydrating foods!

This means foods with high-water content that also contain fibre to promote gradual absorption of water through your intestines, as well as electrolytes to help with its uptake and balance within your cells.

Eat your way to healthy hydration with these five hydrating foods:

1. Juicy Vegetables

Up your hydration by adding a handful of cucumbers and lettuce to your mid-day sandwich, munching on a cup of diced celery and radishes throughout the morning, or topping your evening risotto with fresh watercress. All of these veggies are top contenders in the hydration and fibre categories – we’re talking over 93% water by weight! [1]

Melons2. Melons

There’s nothing like a juicy slice of watermelon to help you refresh on a sunny day. But don’t stop there – honeydew, cantaloupe, and casaba melons all contain at least 90% water per weight, in addition to electrolytes, natural sugars, and vitamins [1]. A mixed melon salad, with a little mint and lime, is a great addition to a BBQ or a sports day.

3. Yogurt

The potassium, sodium, and calcium in yogurt are electrolytes that contribute to fluid balance and hydration. This, in addition to the quality protein, carbohydrate, and water levels in plain low-fat yogurt, all add up to make it a fantastic post-workout snack.

4. Smoothies

By including a healthy 2:1 ratio of vegetables to fruits in your smoothie, combined with unsweetened soy, almond, or hemp milk, you’ll be covering the key bases for hydration: water, electrolytes, and fibre. It’ll be delicious and filling too!

soups5. Soups

As the mercury rises, a scrumptious bowl of chilled soup can be satisfying and hydrating.

Top picks include:

  • Gazpacho
  • Chilled beet soup
  • Cold pea soup
  • Curried zucchini soup

Don’t forget to combine the satiating benefits of *PGX Daily Singles with your favourite hydrating foods, as it can also reduce the glycemic index of meals by up to 60%! Simply stir 1–2 of the discrete and convenient packets into 375–500 mL of beverage, soup, smoothie, or other foods. Use them before or with meals and snacks for best results!

*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]  USDA. National Nutrient Database for Standard Reference Release 28. Web. 3.May 2017.

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How to Pick a Healthy Yogurt

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How to Pick a Healthy Yogurt

What’s the deal with yogurt? For such a simple food, it seems like there’s so much to consider!

To keep you from getting frustrated, here’s a rundown of what you need to know about healthy yogurt – whether you’re choosing a store-bought variety, making your own, or simply trying to jazz it up.

Choosing a Yogurt

Finding the right yogurt can be a time-consuming process. There are dozens of brands to choose from, each with their own range of flavours, fat levels, and ingredients. But don’t despair, here are a few tips to help narrow down your search:

  • Choose plain yogurt – you can add your own healthy flavourings later
  • Look for unsweetened yogurt
  • Forgo additives, including thickeners, sweeteners, and preservatives
  • Opt for yogurts labelled “Live & Active Culture” to ensure a sufficient level of probiotic bacteria
  • Go for a quality serving of protein – from 9 g in regular to over 15 g per ¾ cup in Greek yogurt
  • Stick to low-fat varieties – anywhere from 0–2% dairy fat

Greek vs RegularGreek vs. Regular

Both Greek and regular varieties of yogurt are delicious and healthy, provided they are low in fat and free of sweeteners and additives. But the traditional Greek yogurt process strains out the liquid whey fraction, giving it a competitive edge. When compared to regular yogurt, the benefits of Greek include:

  • Almost double the protein content
  • A thicker, creamy texture
  • About half the carbohydrate content
  • More satiating

Benefits of DIY Yogurt

Do it yourself (DIY) yogurt is a fun and simple project, and it’s the easiest way to control the ingredients and ensure that you’re eating the freshest yogurt possible. It’s also cheaper than store bought – bonus! All you need is high-quality milk (preferably organic and grass-fed) and a starter culture, which can be ordered new or taken from an existing batch of high-quality yogurt.

TopppingsYogurt Toppings

Yogurt is a fantastic medium for toppings. Whether it’s a chewy, crunchy, sweet, or savoury experience you’re after, there are plenty of healthy ingredients that’ll compliment your bowl of yogurt. Fresh fruit, dried fruit, nuts, seeds, and grains – the options are endless! Here are a few of my go-to healthy yogurt toppings:

  • SlimStyles *PGX Granules – helps lower the glycemic index
  • Chopped nuts and seeds – adds protein and fibre
  • Honey or fruit puree – increases the sweetness
  • Ground cinnamon, ginger, or vanilla bean – adds warmth
  • A spoonful of almond or peanut butter – creates a rich flavour

*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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5 Surprisingly Easy Ways to Add Protein to Your Diet

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5 Surprisingly Easy Way to Add Protein to Your Diet

Do you want to add protein to your diet but are unsure where to start? Chances are you’re already getting some protein in your diet, but for beginners, here are five easy ways to add protein to your daily meals and snacks:

1. Go Beyond the Smoothie

PGX Satisfast Whey Protein Drink Mix and Vegan Protein are excellent ingredients for making high-protein smoothies, but don’t stop there. Protein powder can also be added to homemade bars, balls, and other energizing treats, such as this recipe for Four-Ingredient Protein Pancakes .

Whip in Eggwhites2. Whip in Egg Whites

Whip your morning oatmeal into a fluffy, high-protein meal with egg whites!

By adding egg whites to your oatmeal, the combination of complex carbohydrates and lean protein will help sustain satisfaction and support steady blood sugar.

Eggwhite Oatmeal

  1. Cook ¾ cups of rolled oats with 1½ cups of water on your stovetop
  2. Once the water is absorbed, add 4 whipped egg whites
  3. Whip vigorously until they are well incorporated
  4. Cook for 2–3 more minutes until oatmeal is fluffy, then enjoy

3. Red Lentils

Red lentils have a mild flavour and pack 9 g of protein per half cup cooked [1]. They are easy to incorporate into banana bread, muffins, pancakes, and casseroles. Add ½ cup of cooked, drained lentils to every 2 cups of flour called for in your recipe.

Substitute Greek Yogurt4. Substitute Greek Yogurt

Creamy and full of protein! Most recipes that use regular yogurt, sour cream, cream cheese, or mayonnaise will taste just as delicious when plain, low-fat Greek yogurt is substituted.

With as much as 17 g of protein per ¾ cup, Greek yogurt will make salad dressings, white pasta sauces, dips, and even frosting count towards your protein requirements [2].

5. Add Tofu

Meatless Monday will be chalked full of protein and variety when tofu is on the menu. Firm tofu contains about 12 g of complete protein per ¾ cup serving [3].

Layer thin slices of tofu into vegetarian lasagna, toss it cubed into chili, or crumble it onto Greek salad in place of feta. You can also blend silken tofu into smoothies, creamy soups, and mashed potatoes for extra staying power.

*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] USDA. National Nutrient Database for Standard Reference Release 28. Basic Report: 16070, Lentils, Mature Seeds, Cooked, Boiled, Without Salt. Web. 29 November 2016.

[2] USDA. National Nutrient Database for Standard Reference Release 28. Basic Report: 01287, Yogurt, Greek, Plain, Lowfat. Web. 29 November 2016.

[3] USDA. National Nutrient Database for Standard Reference Release 28. 45083841, Firm Tofu, UPC: 061954000232. Web. 29 November 2016.

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Three Protein-Rich Desserts That Are Big on Taste

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3 Protein Rich Desserts That Are Big on Taste

When you’re committed to a nutritious diet and sticking to healthy portion sizes, protein is a must for all meals and snacks – including dessert! Luckily, protein-rich desserts aren’t as difficult to create as you might think. In fact, we have three mouth-watering protein-rich desserts your whole family will love!

Sources of Protein for Dessert

Healthy sources of protein that are easy to incorporate into your desserts include:

  • Nuts, including whole, ground, and butters
  • Lentils and beans
  • *PGX Satisfast Vegan Protein
  • Tofu
  • Protein powder, including whey, soy, pea, and brown rice
  • Quinoa
  • Egg whites

Protein makes food more satisfying, which makes it less tempting to overindulge. Keep your meals healthy and filling all the way through to dessert with the following three protein-filled recipes:

Chocolate Meringue Cookies1. Chocolate Meringue Cookies

Who doesn’t love a sweet, crisp meringue! Break the rules of traditional meringues by ditching the white sugar and keeping the protein. These meringues have a very subtle sweetness and are best prepared on days with low humidity to achieve a crisp texture.

Ingredients:

  • 2 egg whites (room temperature)
  • ¼ tsp cream of tartar
  • 1 tbsp pure maple syrup (double this for extra sweetness)
  • ½ tsp pure vanilla extract
  • 3 x squares dark chocolate (60% cocoa)

Instructions:

  1. Set oven to 250 °F.
  2. In a clean glass bowl, combine egg whites and cream of tartar.
  3. Using an electric mixer, beat on high until stiff peaks form, then set aside.
  4. In a small pot, warm maple syrup, vanilla, and chocolate on low heat until melted. Stir to combine.
  5. Carefully fold chocolate into egg whites until well incorporated.
  6. Spoon or pipe small portions onto a parchment paper lined baking sheet.
  7. Bake on middle rack until meringues are dry and crisp (about 1 hour).
  8. Enjoy right away!

2. Peanut Butter Chocolate Protein Balls

These protein balls are quick to prepare for a satisfying anytime treat. For an alternate flavour, use almond butter instead of peanut butter.

Ingredients

  • 8 large dates, pitted
  • 1 tbsp unsweetened soy milk
  • ½ cup natural peanut butter
  • ½ tsp pure vanilla extract
  • 1 tbsp chocolate protein powder of your choice
  • 2 tbsp cocoa powder, dried coconut, or dark chocolate crumbs

Instructions

  1. In a food processor, process dates and soy milk into a grainy paste.
  2. Add peanut butter, vanilla, and protein powder, then process until well mixed.
  3. Using your hands, roll batter into one-inch balls.
  4. Roll balls in cocoa powder, dried coconut, or dark chocolate until evenly coated.
  5. Refrigerate for 20 minutes until firm, then enjoy!

3. Vanilla Soy Pudding

Silken tofu creates an appealing texture while contributing protein and soy isoflavones to your dessert.

Ingredients:

  • 1 pack (about 12 oz) organic silken tofu, firm
  • 3 tbsp agave syrup or honey
  • 2 tsp pure vanilla extract

Instructions

  1. Drain tofu, pressing slightly to remove excess liquid.
  2. In a food processor, process tofu until smooth.
  3. In a small pot, warm agave and vanilla on low until runny.
  4. Add vanilla and honey to the tofu, then pulse until well combined.
  5. Transfer to serving dishes and chill until set (about one hour). Enjoy!

*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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How to Boost Your Endurance: 5 Tips

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How to Boost Your Endurance: 5 Tips

When it comes to athletics, endurance is a personal matter that can be affected by your fitness level, experience, nutrition, and determination. Whether you’re a cardio rookie or a seasoned athlete, here are five tips to help boost your endurance level:

mind over matter1. Mind over Matter

Some people are capable of pushing their bodies beyond their physical limits while others may be held back by mental barriers. Breaking these barriers through the use of visualization techniques, healthy rewards, and encouraging mantras can help keep your mind focused and motivated.

2. Slow and Steady

Boost your endurance gradually so that your body and mind have time to adapt. When creating your training plan, increase your distance or speed goals in small, steady increments and allocate time for recovery. If you’re a runner, this could be done by adding one additional kilometre to each weekly long run. Similarly, cyclists can plan their routes to gradually incorporate more hills or technical terrain.

training plan3. Training Plan

A personalized training plan documents the steps that you need to take in order to reach your endurance goals. It’s an excellent tool for organizing your workout, and for holding yourself accountable to the goals you set.

Begin by writing a six-week schedule of the workouts that you need to do and stick to it.

4. Fuel for Endurance

As your endurance builds, your body will burn more energy during your longer, more intense workouts. In order to sustain your endurance, you’ll need to fuel it with foods that keep your energy up and blood sugar steady.

Great pre-workout snacks to help provide fuel for your growing endurance include:

  • Oatmeal
  • Peanut butter and banana slices on whole grain bread
  • Greek yoghurt, berries, and chia seeds
  • Baked sweet potato

And don’t forget to stock-up on *PGX Satisfast Organic Vegan Protein Bars for convenient post-workout recovery with 15 g of organic vegan protein.

5. Respect Your Recovery

Building endurance puts additional stress on your muscles and joints. Allow time for your body to recover between workouts to help avoid injury and support your endurance performance. Make sure your recovery regime includes:

  • Enough sleep
  • Scheduled rest days
  • Good hydration
  • Regular stretching
  • Massage

*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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3 Hot and Healthy Drinks to Sip and Savour

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3 Hot and Healthy Drinks to Sip and Savour

The time for cold outdoor adventures and warming up by the fire with hot and healthy drinks in hand is here! Although comforting, the high-calorie content of many winter beverages can be challenging for those of us with healthy weight management goals.

Instead of succumbing to unhealthy traditions, give your hot winter beverages a makeover with these tips for keeping the fat and sugar content of your favourite hot beverages under control:

  • Use low-fat milk or unsweetened dairy alternatives instead of cream
  • Dilute ciders and mulled wines by adding hot water and an extra cinnamon stick
  • Top your mug with frothed soy milk instead of whipped cream
  • Flavour lattes and mochas with real spices or extracts instead of sugary syrups
  • Opt for a strongly brewed herbal tea with added ginger, cloves, nutmeg, peppermint leaves, or whole cranberries

We’ve given three traditional hot winter drinks a healthy makeover. So go ahead and sip on one of these tasty, hot beverages that’ll satisfy your cravings without breaking the calorie bank:

Pumpkin Spice Latte1. Pumpkin Spice Latte

A pumpkin spice latte from a café can pack as much as 50 g of sugar per 16 oz serving.

By making your own, you can customize the sweetness and sugar content to suit your healthy preferences while maintaining the taste you love.

This recipe makes one serving.

Ingredients:

  • 3 tbsp pumpkin puree
  • 1 cup unsweetened soymilk (divided in two)
  • ½ tsp pure vanilla extract
  • ¼ tsp powdered ginger
  • ¼ tsp nutmeg
  • ¼ tsp cinnamon
  • 1 tbsp maple syrup
  • ¼ cup espresso

Instructions

  1. In a small pot, whisk together pumpkin, half the soymilk, vanilla, ginger, nutmeg, cinnamon, maple syrup, and espresso until well combined
  2. Heat on medium-low until hot
  3. In a glass vessel, steam the remaining half of the soymilk until hot and frothy OR warm milk on the stove then froth using a hand-held frother
  4. Poor espresso mix into a large mug and top with frothed soymilk

Swedish Glogg2. Swedish Glogg

Glogg, or mulled wine, is a great way to conjure up winter cheer on a cold afternoon, especially if it’s stormy out! By cutting back the alcohol and sugar of traditional recipes, you can keep the calorie content reasonable and still wow your guests with this hot and healthy drink.

This recipe makes 3–4 servings.

Ingredients:

  • 500 mL water
  • 1 navel orange, peeled and juiced
  • 1 cinnamon stick
  • 2 cloves
  • 2 cardamom pods, slightly squished
  • 1 slice fresh ginger
  • ¼ cup whole cranberries
  • 2 drops liquid stevia 500 mL fruity red wine

Instructions:

  1. In a medium saucepan, combine water, orange peel and juice, cinnamon, cloves, cardamom, ginger, cranberries, and stevia
  2. Bring to a boil, then reduce to medium heat for about 10 minutes
  3. Reduce heat to low, then add in the wine
  4. Heat for about one minute before serving

Hot Cocoa3. Hot Cocoa

Is there a more classic hot winter beverage than hot cocoa?

Here’s a little trick that is guaranteed to elevate your hot cocoa; chocolate protein powder! This simple addition makes your standard hot cocoa a simple, delicious, extra silky treat that is also calorie-wise! Your hot cocoa just got some serious game.

This recipe makes one serving.

Ingredients

Instructions

  1. Using a small saucepan, heat almond milk on medium until hot
  2. Remove from heat and stir in whey protein drink mix and vanilla until well combined
  3. Pour into a mug and drop in the chocolate
  4. Stir with a spoon and serve

*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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Strength Training for Runners: 5 Basic Moves

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Strength Training For Runners: 5 Basic Moves

Do stronger, more efficient, comfortable runs sound too good to be true? Not at all! These are the benefits of strength training for runners.

Running is a repetitive movement that works specific muscle groups. The right strength training exercises can help even out imbalances between opposing muscles while maintaining your current muscle mass. In other words, your goal is not to bulk up, but to support your running performance.

To get started, here are five basic strength training exercises to do once or twice a week:

planks1. Planks

Planks work your abs, back, shoulders, glutes, and hips – not to mention your willpower! These core muscles support your upper body as you run and help keep your movements efficient.

As a bonus, the plank is an exercise you can do virtually anywhere, making it an ideal move for people who travel a lot.

Tips:

  • Begin with 3 sets of 15 second planks, gradually working towards one minute.
  • Keep your stomach muscles tight when executing this move.

2. Heel Walks

As a runner, your feet, ankles, and shins take a lot of stress. Help keep them strong and reduce your susceptibility to shin splints with heel walks.

Tips:

  • Begin with 3x 30-second walks, gradually working towards one minute.
  • Execute the heel walks in bare feet.
  • Walk in place, not forwards.

lunges3. Lunges

The good ‘ole lunge! Anyone who’s done even the most basic exercise program is familiar with the lunge – and for good reason! Lunges build strength and balance in your quads, hips, and glutes, important muscles for everyone, but particularly for runners.

 

Tips:

  • Begin with 3 sets of 5 lunges per leg.
  • Lower yourself slowly into each lunge.
  • Keep your forward knee behind your toes.

4. Seated Row With a Resistance Band

Strengthening your middle and upper back muscles can help reduce upper body fatigue during long runs.

Tips:

  • Begin with 3 sets of 20 reps.
  • Use a slow, controlled motion.
  • Keep your back stationary.

4. Nordic Hamstring Exercise

Maintain sturdy hamstrings with diligent eccentric hamstring training [1]. These are exercises where the muscles extend as they contract.

Tips:

  • Begin gradually with 1x 10 rep session per week.
  • Keep your hands in front to stop your fall forward.

After your next strength training session, refuel your muscles with a PGX Satisfast Organic Vegan 15 g Protein Bar.*

*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] Thorborg, Kristian. Why Hamstring Eccentrics Are Hamstring Essentials. British Journal of Sports Medicine. (2012); 46:463-465. Web. 4 February 2016.

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5 Common Fitness Fears and How to Overcome Them

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With all the benefits of regular exercise – including a stronger body, overall better health, endorphins, stress relief, lower BMI, and more – why wouldn’t you exercise?* Are your fitness fears holding you back?

Whether you’re new to working out or recently fallen off the wagon, fitness can be intimidating. But fear is no excuse for pushing aside your health and well-being. Get your workouts on track with these simple solutions to help you overcome five common fitness fears:

Fear 1: I Don't Know What I'm DoingFear #1: “I Don’t Know What I’m Doing”

Some exercises can look complicated, but those aren’t your only options. Start with something simple yet, effective – such as walking. It’s one of the simplest ways to burn calories, strengthen multiple muscle groups, support cardiovascular health, and boost your mood.

Once you’re ready for more complex activities, join an exercise class or hire a personal trainer so that you can learn proper forms and techniques.

Fear #2: “Everyone Is Looking at Me”

The right workout clothes can help boost your confidence at the gym or any other public place where people may glance your way. Find an outfit that is comfortable to exercise in and that you know looks good on you. Feeling good about your appearance may actually make your workout more successful.

Fear 3: I'm Not Fit Enough To Do ThatFear #3: “I’m Not Fit Enough to Do That”

Don’t pass up the opportunity to try a new exercise because of your fitness level. Whether you’re interested in hot yoga, taking a spin class, or joining a running club, start slow and set achievable goals that will gradually improve your fitness and abilities over time. You’ll find that most people are supportive and excited to witness your progress.

Fear #4: “Working out Is Boring”

If exercise feels like a chore, try something new. Go swimming at your local pool, join a dance class, roller blade, or jump rope in front of your TV. In addition to these, try working out with a friend. You’ll be surprised how quickly your workout passes when you’re engaged in a good conversation.

Fear #5: “I’m Not Seeing Any Results”

We all like immediate gratification, but it may take a few weeks (or possibly months) to see changes in your body mass and muscle tone. In the meantime, be patient and focus on other benefits, such as endorphins and increased energy levels.

Prior to starting your exercise journey, please ensure that you’ve spoken with your doctor and are cleared to begin.

Support your fitness and weight loss goals with PGX. Refuel after your workouts with PGX* Satisfast Whey Protein Drink Mix and keep your blood sugar stable already within the normal range with PGX* Daily Singles.*

**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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