Recipe: Droppin’ Beets with PGX

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Juicing is a great way to incorporate additional nutrients into your diet without feeling like you’re “only allowed to eat salad this week.” Uggh…I hate that feeling and thinking that way is not a great mindset for long-term goals.

Instead of that line of thinking, dieting should be considered a life-long, healthy attitude toward foods and with juicing, you can work a massive yet healthy amount of veggies (and some fruits) into your diet. Take this recipe, for instance: Today, I wasn’t planning on eating two beets, a half a head of celery, an entire romaine heart, two cucumbers and two apples – but that’s just what this recipe does, minus the additional pulp that doesn’t get juiced.

Further, when it comes to juicing, adding in an additional 2.5-5 grams of PGX® Granules (that’s two stick packs or between ½ and 1 full scoop of granules) I can get some additional fiber into my diet and get the benefits of satiety1,2 that you get from taking PGX.

Caution: Do not put the PGX granules through your juicer. They should be manually mixed into a glass of your juice by hand immediately before drinking.

Beet Juicing Recipe with PGX

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Ingredients:

  • 2 romaine hearts
  • 2 apples
  • 2 beets
  • 2 cucumbers
  • ½ head of celery (optional)
  • 2.5 – 5 g PGX Granules*

Directions:

  1. Using a centrifugal juicer – start by juicing the romaine hearts at LOW/MED speed. Because the leaves are thin, sometimes large particles of them can get caught in the blades. The rest of the “heavier” fruits and veggies will help push those un-juiced leaves through.
  2. Increase speed to HIGH and juice the remaining apples, beets, cucumbers and celery.
  3. Pour a 8-12oz of juice into a drinking glass.
  4. Mix with 2.5-5 g of PGX granules.
  5. Drink immediately (within 1-5 minutes). PGX Granules don’t dissolve in liquids – they absorb water sort of how chia seeds do, so they should be consumed quickly after mixing with any liquid.*

Yield: 2 Quarts

Variety Tip: Get creative by adding in any other healthy fruits or vegetables you have on hand. With this recipe, carrots or spinach would go nicely.

Storage Tip: You can refrigerate any juice you don’t immediately drink for up to 24 hours. Because of oxidation, the juice starts to lose its benefits very quickly, so be sure to drink it within 24 hours or make slightly smaller batches. Be sure to store it in an air-tight container – glass jars work perfectly.

 * 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. Kacinik V, Lyon M, Purnama M, Reimer RA, Gahler R, Green TJ, Wood S. “Effect of PGX®, a novel functional fibre supplement, on subjective ratings of appetite in overweight and obese women consuming a three-day structured, low calorie diet.” Nutr Diabetes. 2011, 1:e22. doi: 10./038/nutd.2011.18.
2. Lyon MR, Reichert RG. “The effect of a novel viscous polysaccharide along with lifestyle changes on short-term weight loss and associated risk factors in overweight and obese adults: an observational retrospective clinical program analysis.” Altern Med Rev. 2010; 15(1): 68-75.

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Guilt-free dessert: Chocolate Chia Avocado Pudding

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A rich, chocolate pudding full of nutritional goodness!

Avocado’s are an excellent source of healthy fats and a variety of additional nutrients and vitamins including potassium, fiber, and vitamins C, K, and B6.

And don’t underestimate the tiny chia seed! These seeds are packed with omega-3, calcium, magnesium, complete protein and fiber, just to name a few.

Prep time: 10-15 min
Serves: 2

Ingredients IMG_2148-adjusted

  • 1 ripe avocado, pitted and peeled
  • 2 tablespoons cocoa powder
  • 3 tablespoons almond milk
  • 2 teaspoons chia seeds
  • 1 teaspoon pure vanilla extract
  • 2 tablespoons maple syrup or stevia to taste

Directions

  1. Place the chia seeds and almond milk (or milk alternative) in a small dish. Allow to sit for 10-15 minutes until the seeds form a gel consistency.
  2. Add the thickened chia seed milk mixture and the remaining ingredients into a small food processor.
  3. Blend until smooth and creamy.
  4. Serve immediately or store in the fridge for later.

I hope you enjoyed this recipe!

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How to Make Smoothie Freezer Packs

DIY: Smoothie Freezer Packs for Busy Back-to-School Schedules

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Green Smoothies are a great way to get in a nutritious meal or snack. However, many of us may be short on time to gather and prepare the variety of fruits and vegetables that go into a green smoothie.

Preparing smoothie packs ahead of time that are easy and fast to blend up will help save time in the mornings or provide a quick healthy snack during the day. Kids can also help make their own custom smoothies for the week!

4 Simple Steps to Making Freezer Packs:

  1. Choose your fruit: Berries, peaches, mango, banana, etc. (fresh or frozen)
  2. Choose your greens: Spinach, kale, collards, etc.
  3. Bag it up! Place approximately equal amounts of fruit and greens into a medium size Ziploc freezer bag in any flavor combination of your choice.
  4. Store in the freezer

When ready to use, place 2-3 cups of liquid, freezer pack contents, plus optional ingredients into a blender.

(Depending on the type of blender you use, you may have to add the frozen ingredients in small portions at a time)

Choose your liquid base:

  • Dairy free milk (almond, soy, etc.)
  • Coconut water
  • Milk/yogurt
  • Chilled fruit tea or green tea
  • Juice
  • Water

Add optional ingredients:

  • Protein powder
  • Fiber supplement
  • PGX granules
  • Chia seeds
  • Sweetener: Stevia, honey, agave, etc.

Blend until smooth and enjoy!

Have a favourite smoothie recipe? Share it in the comments.

Lauren Taylor

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The Stress and Diet Connection

Is stress sabotaging your healthy diet and lifestyle goals? If so, you’re not alone. Occasional stress can temporarily elevate certain hormones in the body, particularly cortisol, which is known to increase appetite. Unfortunately, that increased appetite doesn’t settle for fruits and veggies. Instead, and all to often, stress causes us to reach for foods that “comfort” us. However, those foods tend to be ones that are highly processed, loaded with sugar, high in fat and set back our goals.

Adopting healthy habits to reduce and counteract stress can go a long way in keeping us on track with our plans for a healthier, happier lifestyle.

Try some of these tips to better manage stress eating:

  1. Exercise.  The next time you find yourself mindlessly reaching into the pantry or fridge in search of an extra snack, catch yourself and try to make a habit of doing a quick 5 minute exercise or stretch instead. Squats? Pushups? Lunges? Crunches? Yoga? Get creative and give your body something it actually needs!
  2. Hydrate.  Keeping well hydrated, by drinking plenty of water throughout the day, has countless health benefits and can also help us to avoid excess snacking. Often we may mistake thirst for hunger, so next time you find yourself craving something sweet, try drinking a glass of water first to see if the craving subsides.
  3. Meditate.  Sitting quietly to clear our mind, even for a few minutes, can reduce stress and help us become more mindful of how we’re feeling. We can also learn to pay more attention to how we respond to stress and avoid emotional eating.

Share your tips to avoid stress eating!

Lauren Taylor

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