How to Build a Healthy Breakfast Bowl

How to Build a Healthy Breakfast Bowl

If there’s one trend that’s firing everyone up this year, it’s the bowl phenomenon. Smoothie bowls, lunch bowls, dragon bowls – it seems that this year the plate is passé. Serving breakfast in a bowl isn’t all that new to us, of course, but we can still stay on trend by learning how to build a healthy breakfast bowl.

The Breakfast Bowl The Breakfast Bowl

Throwing some cereal into a bowl and dowsing it in milk might seem fairly straightforward, but a satisfying, healthy, breakfast bowl requires a little creativity. Like so many things in life, building a good bowl is all about layering. You’ll want to factor in the density of ingredients, their crunchiness, moisture, and size so as to build a bowl that doesn’t disintegrate into a soggy mess. This is especially true if you’re creating a breakfast bowl to take to the office.

Try the following excellent breakfast bowl ingredients (listed from bowl bottom to top) for a healthy and delicious start to your day:

1. Cereal Bowl

  • Heritage grain cereal flakes (kamut, for example)
  • Homemade or store-bought granola (opt for sugar free or low sugar)
  • Seeds, such as hemp, chia, flax, pumpkin, and sunflower
  • Nuts, such as almonds, cashews, and hazelnuts
  • Dried fruit
  • Dark chocolate chips or cocoa powder
  • Non-dairy unsweetened milk, such as soy, rice, hemp, oat, almond, coconut, or cashew

Mix a scoop of PGX Satisfast Whey Protein Drink Mix into your milk for extra protein and fiber to start your day off right!

2. Mango and Coconut Bowl

  • Almond yogurt
  • Bran flakes (unsweetened)
  • Chia seeds
  • Pistachios (raw, unsalted)
  • Fresh mango
  • Orange segments

3. Oatmeal Bowl

  • Oatmeal
  • Tofu puffs, smoked tofu, or split red lentils
  • Mushrooms (sliced portobellos, for example)
  • Toasted pumpkin seeds
  • Bok choi (lightly steamed or sauteed)
  • Nori (seaweed) strips
  • Hot sauce and/or soy sauce

4. Quinoa Bowl

  • Quinoa
  • Refried beans
  • Scallions
  • Fried tomatoes or salsa
  • Avocado slices
  • Toasted pumpkin seeds

Overnight Breakfast Bowls Overnight Breakfast Bowls

You could also opt for a healthy breakfast bowl that is partially made in the evening and then fully constructed in the morning. These are known as “overnight breakfast bowls!”

Wide-mouthed Mason jars are ideal for building a breakfast bowl to take with you, and for creating bowls for the whole family for the whole week. Have fun layering your dry ingredients, then store these in a cupboard until it is time to pop the lid. Pour over your favorite non-dairy milk and enjoy right from the jar, or sprinkle your breakfast fixings over some fresh coconut or almond yogurt once you get to the office!

Overnight Oats

  • Small oats
  • Chia seeds
  • Maple syrup
  • Mashed banana
  • Almond milk
  • Dash of salt
  • Granola clusters
  • Fresh strawberries, blueberries, and raspberries
  • Pumpkin seeds

Chia Pudding Bowl

  • Chia pudding
  • Coconut milk
  • Chia seeds
  • Agave
  • Kiwi slices
  • Banana slices
  • Raspberries
  • Shredded coconut
  • Cashew or peanut pieces

 

3 Reasons You’re Not Seeing Results from Working Out

3 Reasons You're Not Seeing Results From Workout Out

You’ve dedicated yourself to getting to the gym on a weekly basis. You set your workout affirmations, planned the days you would go and have never let yourself slip. So why are you still not seeing results at the gym?

This is such a common question. Feeling like you’re not achieving the change you’re working hard for can be frustrating, but often a few shifts in your lifestyle can make a huge difference. Here are three reasons you may not be seeing results at the gym:

Kick Processed Foods 1. You Haven’t Kicked Processed Foods

Most personal trainers would tell you that nutrition is over half the battle when it comes to clients not reaching their fitness goals. If you’re working out multiple times a week but still eating processed foods, it’s likely that your body is overloaded with sugars, unhelpful fats, and too many calories in order to make any real changes.

To make the most of your workouts, stick to whole foods whenever possible. Whole foods are items that have been processed or refined as little as possible and are free from additives and other artificial substances. This means lots of veggies, fruits, lean meats, and hydrating drinks such as water, coconut water, and unsweetened almond milk. Practice mindful eating by chewing slowly and focusing on your meal so that you can stop when you feel full.

Workout Plateau 2. You’ve Plateaued in Your Workout

Your body gets used to a workout if you continually do it. Once a week, add in a class like cycling, yoga, or pilates that is different from your regular workout. This will help ensure that your body and all its muscles are continually being exposed to new movements.

If you practice a lot of aerobic activity, introduce different speeds and inclines to your workouts. This is a great, easy way to change your routine up. Used to jogging? Add in some sprints! Prefer walking? Throw in a steep hill or two and pick up the pace!

If you’re weight lifting, try adding more weight and dropping the number of reps you do. You can also increase your speed by completing the exercises at a faster rate, so long as they can still be controlled.

Introducing your body to new things, such as different weights or varying speeds, can be immensely beneficial for getting over a plateau. When creating a workout plan for yourself,  incorporate switching up your exercises at least every 48 weeks.

Not Getting Enough Sleep 3. You’re Not Getting Enough Sleep

Beauty rest is so important for a healthy lifestyle. If you’re staying up too late, you may be tired during your workout, which can be detrimental to your overall health goals.

Work on training your body to sleep at a certain time every night. The amount of sleep that is needed differs per person, but here is an easy litmus test; if you’re currently sleeping 6 hours per night but relying on a cup of coffee in the morning, it’s likely you require more sleep than you’re getting. Try weaning yourself off coffee and adding in one or two more hours of sleep a night and see how you feel the next day.

 

3 Adventurous Fitness Trends to Get in On

3 Adventurous Fitness Trends to Get in on

Looking for the next big fitness trend to get in on? Sometimes you just have to get outside of your regular exercise routine and try something new – and totally fun!

Here are three adventurous fitness activities that are trending right now:

Parkour 1. Parkour

If you loved climbing trees, jumping off things, and jungle gyms as a kid, then Parkour is for you!

Parkour, also known as free running, is a form of physical discipline where you move freely about, using only the abilities of your body. Basically, you learn to use controlled and fluid movements to navigate over and around every obstacle, such as walls, steps, and railings.

You can practice parkour outside but it is usually taught in a gym setting with a certified instructor.

What to Expect

  • A full body, challenging workout, unlike anything you’ve tried before!
  • Learning alongside people of all ages, shapes, and sizes
  • Jumping on, off, and over obstacles
  • Climbing on, off, and over obstacles
  • Swift, controlled movements

Barre 2. Barre

Ever wonder what exercises ballet dancers do to maintain their long, lean muscles?

Barre is a hybrid of ballet, yoga, and pilates that also makes use of a ballet bar. Mix in light weights, a mini-ball, and all the squat variations you’ve ever done – that’s your average barre class.

What to Expect?

  • A total body, challenging workout – all without moving more than a couple of feet per class!
  • Great, upbeat music to motivate you
  • Repetitive movements that employ the use of light weights and squats

Aerial Yoga 3. Aerial Yoga

Have you ever seen Cirque du Soleil and gawked at the acrobatics of the performers? And how they move through the air using only fabric to hold their bodies up? It seems like an impossible feat!

Aerial yoga incorporates the use of a soft, fabric hammock alongside traditional yoga, pilates, and dance moves. The fabric is supportive and can withhold your weight in the air as it is connected to carabineers.

What to Expect?

  • A full-body, zero-impact workout that targets your core
  • A relaxing, gentle atmosphere
  • Traditional yoga class with added perks of deeper stretches utilizing the hammock as well as fun, new variations of poses suspended in the air (about 3 feet or so)

Whether you choose to be suspended in the air, working out with a barre, or climbing and jumping off obstacles, these trending fitness workouts are sure to bring a little spice to your weekly routines. Remember, new movements can help bring you to the next level in your training.

How to Make the Most of Your Spring Smoothie

How to Make the Most of Your Spring Smoothie

As the chill of Winter starts to fade, we gravitate towards foods that are bright, refreshing, and seasonal. And what’s more fitting for the warmer weather than the perfect Spring smoothie!

Smoothie Tips

Smoothies can be tailored for any meal, at any time – that’s what makes them so deliciously convenient! Here are five tips for making the perfect Spring smoothie:

Use a Good Blender 1. Use a Good Blender

Whether you buy a Ninja or a Vitamix, having a dependable blender is vital to smoothie making. More powerful (and expensive) blenders tend to produce silky smooth drinks, and consistency becomes important once you start using greens like kale or spinach.

2. Add Something Frozen

It’s a great idea to keep a rash of frozen fruit and vegetables on hand, just for smoothie making! If you have produce that’s starting to go bad such as bananas, berries, or pineapple – throw them in ziploc bags and add them to your smoothie stash in the freezer.

If you don’t have any frozen produce on hand, add ice!

Go Green! 3. Go Green!

Adding spinach to your smoothie is an easy way to drink your salad for the day! Spinach tends to be a much milder green that you can’t taste when it’s blended. Kale is also a great choice, but it does have a bitter taste, so it works best when blended with something sweeter, like apples or oranges.

4. Sweeten Naturally

The fruit you use will make your smoothie nice and sweet, but sometimes it’s great to add in just a little extra. Dates are a great way to add a delicious sugary taste! Stevia is also a good and healthy alternative, as is pure honey or maple syrup.

5. Load up on Healthy Extras!

You can add in all sorts of goodies to make your smoothie even more healthy! Chia seeds, hemp seeds, flaxseeds, and cacao nibs are all great options. Of course, adding in a high-quality protein powder can help add bulk and nutrition to your smoothie as well.

Spring Smoothie: Chocolate Banana Mint

Here’s a delicious green, minty smoothie recipe that is perfect for Spring! Mint is a great addition to this smoothie as it promotes digestion.

Banana Chocolate Mint Smoothie
Ingredients:

  • 3 ripe frozen bananas
  • 4 dates (pitted)
  • 2 handfuls of spinach
  • 4–5 mint leaves (chopped)
  • Almond milk, unsweetened (2–3 cups depending on the consistency you prefer)
  • Cacao nibs (optional)

Directions:

  1. In a blender, combine bananas, dates, mint, spinach, and almond milk.
  2. Blend thoroughly until smooth.
  3. If consistency is too thick, add more almond milk.
  4. Pour into cups, garnish with cacao nibs, and serve cold.

How to Strengthen Your Upper and Lower Back

How to Strengthen Your Upper and Lower Back

Core strength is a hot topic these days. But what about upper and lower back strength?

Why Back Strength Matters

You use your back for everyday movements, like picking something up off of the ground or pushing and pulling a vacuum. Your back muscles support your spine, and a weak back can lead to muscle imbalances and injury.

Your back is made up of three different muscle groups: the superficial layer, intermediate layer, and deep layer. With many back muscles layering on top of one another, it’s important to focus your workouts on each part of your back to ensure you are strengthening your back as a whole.

Here are some great exercises for strengthening your upper and lower back:

Upper/Mid-Back Exercises

Seated Back Row
Find a low pulley row machine with either a V-bar or rope. Sit down with your knees bent, feet on the front resting platform, and back straight. Make sure you are comfortable. Pull the bar or rope towards you, squeezing your shoulder blades together. Ensure that your back is straight the entire time.

Watch this video by Women’s Strength Nation for a step-by-step on how to do this exercise:

 

Wide Grip Pull Ups

Wide grip pull ups focus primarily on your lats. Your grip will be about two times the length of your shoulders. A couple of tips on pull ups, keep your body straight and avoid swinging your body, you can cross your feet or bend your knees to steady yourself.

Watch this video from LSW Health on how to execute the wide grip pull up properly.

Pull ups are easy to modify, you can purchase a band that can assist your body weight. You can also use a pull up assisted machine (which is made to assist you in pull ups), or perform negative pull ups to start. A negative pull up means that you slowly lower yourself down, the exact opposite of a normal pull up.

Lower Back Exercises

Back Extensions

Back extensions are a great exercise for strengthening your lower back. You don’t need to add on weight (by holding a weighted plate), but if you want the added challenge, you can. Find a hyperextension machine at your gym, lock your legs in firmly and cross your hands over your chest. Slowly, lower your upper body down towards the ground and up again.

Find a hyperextension machine at your gym, lock your legs in firmly and cross your hands over your chest. Slowly lower your upper body down towards the ground and up again.

Watch this video from LIVESTRONG on how to execute back extensions:

These are great, easy to execute exercises that will help you to strengthen your upper and lower back!

Warm up Your Winter with Overnight Oats

Overnight Oats

During the winter months, you may start to crave for sunnier days. Incorporating an assortment of fruit into your diet is a great way to bring a little sunshine into your day, and this overnight oats dish is the perfect vehicle for any fruit!

Health Benefits of Oats

  • Oats contain a specific fiber called beta-glucan that can help maintain healthy cholesterol levels already within the normal range* [1]
  • They are good sources of manganese, vitamin B, zinc, and protein
  • Certain oats can last for years in your pantry

Overnight Oats Recipe Overnight Oats with Fruit

This overnight oats recipe is a quick and healthy dish guaranteed to become one of your go-to, healthy snacks! This recipe takes only minutes to prepare, is free of leading allergens such as gluten, dairy, soy and peanuts, and pairs well with any fruit!

Ingredients:

  • 1 banana
  • ¾ cup gluten-free oats
  • 2 tbsp chia seeds
  • 1 cup almond or coconut milk
  • A dash of vanilla
  • A sprinkle of cinnamon
  • An assortment of sliced fruit (strawberries and blueberries are a great option!)

Directions:

  1. In a dish with a sealable lid, mash one banana.
  2. Add chia seeds, oats, almond milk, vanilla, and cinnamon to the dish.
  3. Mix together and let the dish sit covered in the refrigerator overnight.
  4. Stir mixture and spoon into bowl with your choice of sliced fruit!

*This statement has not been evaluated by the Food and Drug Administration. The product is not intended to diagnose, treat, cure or prevent any disease.

References:

[1] “Oats.” Oats. The World’s Healthiest Foods, n.d. Web. 31 Jan. 2017.

3 Easily Overlooked Gym Machines That Are Amazing

3 Easily Overlooked Gym Machines That Are Amazing

Even for the most ardent gym goer, there are some pieces of equipment that remain a mystery. But it’s good to shake things up and try exercising outside your comfort zone every once in a while, so here are three amazing, but often overlooked gym machines:

1. Rowing Machine

If you haven’t used a rowing machine, you’re in for a fun, new workout. A total body cardio machine, the average 185-pound adult can burn close to 400 calories in just 30 minutes on the rowing machine [1].

It’s important to focus on proper form when using the rowing machine. This YouTube video from WaterRower offers an excellent tutorial on how to properly and safely use the rowing machine.

The Benefits of Rowing

  • Rapidly burn calories
  • Easy on your joints and back
  • Total body workout

Typically placed by the treadmills, elliptical machines and bikes, the rowing machine is worth seeking out on your next visit to the gym.

Rope Pulling Machine 2. Rope Pulling Machine

Rope pulling gives you all the functional benefits of climbing a rope without any of the risk!

Get ready for a fun, sweat inducing cardio and strength workout! This machine is so exhausting it’s likely you’ll only be able to last for 30 minutes on your first try. Start off with light resistance for the first 2 minutes on the machine, then slowly increase the resistance each minute until you can no longer pull the rope for the duration of 60 seconds.

The Benefits of Rope Pulling

  • Functional movement
  • Both cardiovascular and strength training
  • Increases grip strength

Most mainstream gyms have this awesome machine, with many smaller gyms starting to incorporate them as well.

Cable Crossover Machine 3. Cable Crossover Machine

If you like variety, the cable crossover machine is for you!

With the right technique, this machine can work every muscle in your body, from the pectorals through to the obliques, and help build strength and definition.

The Benefits of the Cable Crossover Machine

  • You can do all your exercises on this machine – it’s a real time-saver!
  • A hybrid of free weights and machines
  • Works your core as it stabilizes you during the movements

You’ll find these machines either sitting on their own in a corner or by the upper/lower body machines.

If you’re unsure of how to properly use any of the above machines, make sure to ask the professionals at your gym for some training.

References:

[1] Publications, Harvard Health. Calories Burned in 30 Minutes for People of Three Different Weights. Harvard Health. Harvard Medical School, 27 Jan. 2016. Web. 16 Feb. 2017.

4 Healthy and Protein Rich Eggless Breakfasts

4 Healthy and Protein Rich Eggless Breakfasts

Plant-based protein is becoming increasingly popular as more people recognize the potential health (and environmental) benefits of minimizing animal-derived foods.

If going vegan seems like a stretch, then start out simple with one of these four eggless breakfasts that are packed with protein and taste:

1. Chickpea Nomelette

Wonderfully versatile, chickpea nomelettes (a no-egg omelette) are easy to make and customize. Packed with protein, fiber, vitamins, minerals, and other phytonutrients, this simple dish is made partially on the stove top and partially in the oven.

Below is the basic recipe for a nomelette.  I suggest a totally delicious combination of mushroom, rosemary, and leeks for your first nomelette go-round!

Ingredients

  • 1 cup chickpea flour
  • 3 cups water
  • 1 tsp turmeric
  • 1/2 tsp black salt (kala namak  provide an eggy flavour)
  • 1 stock cube
  • 1 tbsp nutritional yeast
  • Olive oil to taste

Instructions

Preheat the oven to 375 °F

  1. Mix chickpea flour with water, turmeric, black salt, stock cube, and nutritional yeast.
  2. Let mixture stand while you sauté your chosen vegetables in a cast iron skillet with a little olive oil.
  3. Add the chickpea flour mixture to the pan and make sure the vegetables are evenly spread and well covered.
  4. Remove pan from heat and place in the oven, cooking for 2530 minutes.
  5. Let the nomelette stand for 5 minutes before turning it out and serving with sautéed greens.

You can find chickpea (gram) flour at many grocery stores, often alongside lentils and curry spices. Kala namak is typically found in Asian grocery stores or at specialty markets.

Tofu Scramble 2. Tofu Scramble

A classic dish that is, again, easy to make and easy to customize. I like my scrams to be on the drier side, meaning that I use firm tofu instead of softer tofu. I also pile in the nutritional yeast to add vitamins, umami, and extra protein. One of my favorite ways to make tofu scramble is to add a tablespoon of homemade or store-bought vegan pesto just before serving. Sun dried tomato tapenade is also a great option for a quick, flavorful scramble.

Ingredients

  • Mushrooms
  • Onions
  • Zucchini
  • Peppers
  • Tomatoes
  • Kale
  • 1 clove garlic
  • Olive oil to taste
  • 1 tsp soy sauce
  • 1 package of tofu
  • 1/4 cup nutritional yeast

Directions

  1. Sauté mushrooms, onions, and garlic in a little olive oil.
  2. Add tofu (scrunch it in the packet until there are no large chunks left) and fry until golden brown.
  3. Toss in diced zucchini, peppers, and tomatoes and cook until they soften.
  4. Add a handful of chopped kale and a dash of soy sauce and stir fry until the kale wilts.
  5. Remove from heat and add nutritional yeast.
  6. Serve with hash browns or whole grain toast.

3. Veg Benedict

If you’re missing Eggs Benny, we’ve got you covered. This tofu, cashew ricotta, Portobello Benedict with vegan hollandaise sauce should satisfy your craving, and it is packed with protein and other nutrients to boot!

To Make the Ricotta:

  1. Soak a cup of cashews overnight, then drain.
  2. Add to a food processor with the juice of half a lemon, 1 clove of garlic, 2/3 tsp salt, 1/4 cup olive oil, 1 cup fresh basil, and 1/2 cup kale.
  3. Blitz until everything is well combined.
  4. Save half of the ricotta and use the rest to make the cashew hollandaise sauce.

To Make the Cashew Hollandaise Sauce:

  1. Using half the homemade ricotta, add 1/4 tsp turmeric, 1 tbsp nutritional yeast, 2 tsps mustard, 1/4 cup coconut milk, and 1/4 cup water.
  2. Gently heat, and stir often to avoid burning.

To Make the Veg Benedict:

  1. Sauté sliced Portobello mushrooms.
  2. Pan-sear a 1/2-inch thick round of tofu (you can use a cookie cutter to get a round).
  3. Toast an English muffin and spread ricotta on both halves.
  4. Layer them with tofu and Portobellos.
  5. Drizzle cashew hollandaise sauce over the top and enjoy!

Savoury Oatmeal and Lentils 4. Savory Oatmeal and Lentils

If your morning walk, bike ride, or transit ride to work takes about 30 minutes, this next eggless breakfast idea is for you!

Savory oatmeal (using quick cooking oats) or split red lentils is made using a thermos, boiling water, and a little patience. Save time in the morning by preparing your breakfast mix in advance.

Ingredients

  • 1/2 cup of oats or lentils
  • Dehydrated vegetables (or fruit) cut into small pieces
  • A dash of salt and pepper
  • 1/2  tsp cumin
  • 1 tsp turmeric

Directions

  1. Pour your dry mixture into a thermos.
  2. Add a cup of boiling water and stir quickly before sealing the thermos.
  3. By the time you arrive at work, your oats or lentils will be nicely cooked and ready to eat!

The 5 Worst Things You Can Do Post-Workout

The 5 Worst Things You Can Do Post-Workout

There’s nothing quite like hitting your fitness routine stride. The momentum is amazing, but it’s important to keep in mind how easily we can sabotage our progress without meaning to.

You’re done your workout, and you feel great. But now what? It’s important to remember that what you do after your workout can impact the lasting effects and progress of your exercise. Along with some healthy alternatives, here are the five worst things you can do post-workout:

1. Eat Unhealthy Foods

After a hard workout, your body is going to need to refuel. You’ve just burned calories, so you’re going to be hungry. As such, you may start to feel cravings for foods that your body doesn’t need, such as french fries, burgers, or chicken wings.

Instead of giving in to your cravings, focus on everything you’ve just accomplished and seek out a healthy and satisfying way to feed your hunger. Some great post-workout foods that are quick to make, healthy, and filling are:

  • Fruit salad with a side of greek yogurt
  • Salad with lots of fresh veggies with a helping of protein (chicken, tofu, beans, hard-boiled egg)
  • A smoothie with a scoop of protein powder
  • Sandwich on whole grain or gluten-free bread, complete with fresh toppings
  • A brown rice burrito bowl

Consume Alcohol 2. Consume Alcohol

After your workout, a friend rings you up to see if you want to meet up for a drink. How will alcohol affect your workout?

Put plainly and simply, alcohol contains a lot of calories and it’s an easy way to sabotage the workout you just shed sweat for. Also, alcohol has been linked to how your body stores glycogen, and it can cause you to feel fatigued quicker during your next cardio workout, especially if you consume more than a drink or two.

There’s no need to forego meeting up with your friends, though! Swap out your usual alcoholic beverage for a refreshing soda water with lemon instead. Your body will thank you for the extra hydration.

3. Skip Your Cool Down

Cooling down after a workout helps your breathing and heart rate return to resting levels at a gradual pace. It also helps ensure that you don’t suffer from dizziness or fainting due to blood pooling in the muscle areas. You may be in a hurry to head out the door after hitting it hard at the gym, but always take the time to engage in a proper cool-down.

Forget to Hydrate 4. Forget to Hydrate

When you’re exercising at the gym, you are perspiring which depletes your water storage. The only way to get it back is to hydrate during and after your workout. You may not feel thirsty, but make hydrating a regular part of your exercise routine.

Drinks that help with rehydrate the body include:

  • Water
  • Coconut Water
  • Smoothies

It’s also helpful to eat fruit and veggies that are hydrating such as watermelons, cucumbers, lettuce, and oranges.

5. Not Get Enough Sleep

If you’re tired when exercising, you are putting yourself at risk for injury. Getting adequate sleep has also been linked to eating habits. If you’re sleep deprived, it’s a lot easier to make unhealthy food choices, drink too much caffeine, and give in to a lack of energy.

If you give your body the rest that it needs, you’ll feel awake, rested, and ready to tackle the day’s work out!

5 Surprisingly Easy Ways to Add Protein to Your Diet

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 Eggwhites 2. 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 already within the normal range†.

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 Yogurt 4. 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.

†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.

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.