The PGX Center’s DEXA Machine

Take advantage of our DEXA scanner and discover your body composition.

One of the cool things about our new PGX Program Center is the DEXA scanner. It looks a bit like a tanning bed but it is actually a unique kind of X-ray machine.

DEXA Scanner

DEXA is an abbreviation for “dual energy X-ray absorptiometry.” This piece of equipment provides one of the most accurate measurements of body composition available, registering the distribution of fat and lean muscle throughout the body. A DEXA scan sends low-energy X-rays from two different sources through the body, which is about as much energy as an airport body scanner. The person lies face-up on the machine and the scanning device makes several passes over the body. It takes about 6 minutes for the scan, with the whole process taking about 15 minutes. Information from the scan is sent to a computer where calculations are done to provide a detailed score and illustrated printout that helps the nutrition and fitness experts at the PGX Center advise that individual on an appropriate program for weight management, fitness, and lifestyle changes.

 

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How to Control Food Cravings

No matter how good the intentions, it can be difficult to curb cravings for sweet or salty foods. The occasional indulgence is no cause for concern but frequent cravings could be a sign of unbalanced blood sugar. Instead of reaching for a high-calorie sugary treat try these alternatives:

? Are you hungry or thirsty? Drink a big glass of water. Your body loves it.

? Too hungry, too often? Fill up on fibre! Soluble fibre fills you up and makes you feel fuller, longer.

? Sugar craving? Grab a piece of fresh fruit or blend a frozen fruit smoothie; naturally sweet nutrition.

Salt and crunch craving? Skip the chips! Crunch some celery or an apple slice. Sprinkle with salt if you like, or better yet dip it in natural peanut butter! You?ll get some crunch, some salt and some fat and protein too!

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Tasty Tuesday: Easy Fish Fillets

It’s Tasty Tuesday!

When it’s hot outside and you don’t feel like making a big complicated meal, try this easy fish fillet for dinner. Any white fish such as cod, halibut, haddock, or grouper will work well.

We found this great recipe that only calls for lime juice, some light mayo, onion powder, pepper, breadcrumbs, margarine and parsley.

You could add a squeeze of lemon if you’re not a fan of lime. Or combine lemon and lime for a zesty flavour! Approximately 1 1/2 pounds of white fish will yield 4 servings. Half the recipe and you’ve got a nice meal for date night!

Pair it up with some asparagus and rice for a light, healthy and tasty meal. Enjoy!

Check out our Pinterest board for even more tasty recipes!

 

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Healthy Weekend Barbecue Recipe

Grilled Oyster Shooters 

The weekend is almost here, so we asked PGX staffers what they planned to do this weekend. A surprizing number were pulling out the BBQ for some summertime grilling.

We found this high rated recipe on AllRecipes and at only 32 calories per oyster this is a healthy, grilling treat. The oysters are cooked right in the shell and seasoned with lemon juice, hot sauce and  Worcestershire sauce. You could substitute hot sauce for salt and pepper if you like your spice on the mild side.

Always be careful when you shuck an oyster. Here are some great step-by-step instructions on how to shuck an oyster. Once you get the hang of it you’ll be enjoying oysters in no time!

Got a great recipe you’d like to share? Sound off in the comments or let us know on our Facebook page!

 

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Homemade Snack: Beet Chips!

Got a craving for chips? Try something different!

Let’s give the potato a break and try homemade beet chips instead!

Every once in while I just crave that satisfying crunch of chips. But when you buy them from the store, most of the time all you can find are potato chips.  Maltodextrin, monosodium glutamate, modified corn starch, swiss cheese (milk, cheese cultures, salt, enzymes)… not exactly typical ingredients you can find in the store, right?

So let’s go back to the root of the potato chip and use beets instead! All you need are beets, vegetable oil and an oven! The best thing about making these at home is that you can control how much oil you use. Not a fan of frying? Try a straight to baking method and let us know how it goes!

How To Make Beet Chips :

  • Peel and slice beets very thinly or use a mandolin
  • Fry beets in vegetable oil at 350 degrees, for about 2-4 minutes
  • Transfer to a baking sheet and bake at 350 degrees for about 10 minutes

Cool and enjoy!

 

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Weight-Wise Wednesday: Mediterranean diet

The Mediterranean Diet

The Mediterranean diet uses Mediterranean-style cooking and is considered a heart-healthy eating plan.

The Mediterranean diet is based on a healthy eating plan using the traditional cooking style of countries around the Mediterranean Sea.

Key components of the Mediterranean diet

The Mediterranean diet emphasizes:

  • Getting plenty of exercise
  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Drinking red wine in moderation (optional)
  • Enjoying meals with family and friends

As the Mediterranean Diet Pyramid shows the diet includes plenty of antioxidant-rich fruits and vegetables! Many people who switch to this diet say they’d never eat another way! For more on the Mediterranean Diet check out the Mayo Clinic website.

Does this look like something you’d like to try out? Let us know in the comments below! 

 

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PGX program participants talk about their success

These PGX Program participants are proud of their success! Follow their lead and sign up for the PGX Program today and start losing weight for free!

Althea, who lost 29 pounds, felt overwhelmed by diets that prohibited foods. ?With PGX, the biggest thing was not feeling hungry. That?s what kept me going. I am still eating well, and if I have a small cheat here and there, I?m still getting results. (This is something) that I can do the rest of my life.?

Tyson, a non-breakfast eater, lost 44 pounds. ?You can see a difference right away. (Losing weight) is not as hard as you think it is.?

Sandra, who was borderline obese, lost 40 pounds. ?This is easy. I even stayed on track while I was on vacation in Mexico.”

Krysten, who lost 19 pounds, always felt bad about herself when she dieted. ?This has changed the way that I live. It has made me a healthier person in general. I have more energy and I feel better mentally and physically.?

Jim said losing 20 pounds was easy. ?It?s learning about healthy choices. You?re not trapped in a strict program that frustrates you.”

Cherie was scared she wouldn?t be able to do it, but lost 17 pounds. ?Not always feeling hungry gave me the opportunity to make good choices.?

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Changing the Clocks and Your Children’s Health

With the change of the clocks, daylight fades earlier in the winter months. What does this mean for your children?

It is such a gorgeous sunny day outside as I write this, it’s seems hard to believe that in just a few hours, the sun will have set! Now that the clocks have been put back, our evenings come much earlier. What does this mean for your kids?

A recent study from UK researchers suggests that not changing the clocks would keep your children active by allowing them more outdoor play. What do you think?

BBC Health News reports on this interesting idea.

 

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Get the TIFF Red Carpet Physique

TIFF is on and the celebrities are out in full force, looking lean and toned.

PGX looks at how you can get those lean and toned limbs, celebrity style.

With the Toronto International Film Festival, or any Hollywood to-do that rolls out a carpet for that matter, comes the parade of svelte physiques, waiting to get their photographs taken! True, some of the stars could use some more meat on their bones but there are healthy looking, toned figures on the red carpet that are the result of good nutrition and exercise. On Wednesday, eTalk featured celebrity trainer Brent Bishop and he shared three easy moves that you can do at home to get those long lean limbs, flat abs and toned muscles!

These classic but tweaked exercises will help you reach your fitness goals. It won’t be long before those photographers are taking your photo and asking, “Who are you wearing?!”

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The Latest in Running Gear: Toe Shoes

PGX checks out the hot new trend for runners: running barefoot!

Runner or not, you’ll be intrigued: the latest running gear for those who enjoy almost barefoot running!

The no-shoes fitness trend is seems to be the “in” thing for runners. It’s a running style that’s grown in popularity thanks to evidence that it can reduce injuries and strengthen your feet. I know what you’re thinking: “Reduce injuries? If I run barefoot, I’ll probably cut my feet!” Good point. That’s exactly what I thought and that’s exactly what certain running shoe companies were thinking when they created the “minimalist” running shoe.

Hardcore “barefooters” will turn their noses up at the latest running gear trend: toe shoes. Remember those crazy toe socks where each toe had it’s own little sleeve? Well now you can get yourself some toe shoes! These shoes are the absolute bare minimum and act as more of a protective sleeve for your foot.Their essential feature is a tactile and flat bottom, lacking the elevated heel cushion typically found on running shoes. Now, people who like the idea of running barefoot but aren’t too keen on cutting their soles on a rock can wear these toe shoes!

Curious to know more or want a pair of these practically barefoot running shoes?  L.A. Times writer, Roy Wallack has got the details on the toe shoes out there.

Happy running everyone!

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