Three Protein-Rich Desserts That Are Big on Taste

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 Cookies 1. 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 flavor, 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 Avoid the Dreaded Winter Workout Slump

How to Avoid the Dreaded Winter Workout Slump

It can be hard to gear ourselves up to work out in the winter. As the colder, shorter days begin, we cozy down, and the inspiration to get outside or head to the gym can dwindle. Before we know it, we often find ourselves in the midst of a winter workout slump.

Here’s a three-step plan to help you avoid the dreaded winter workout slump:

Set Yourself a Goal 1. Set Yourself a Goal

When it comes to motivation, setting goals can help keep you on track. The trick to achieving your goals is to set ones that are realistic and attainable.

Some examples of great starter goals are:

  • A complete workout for an hour every other day
  • Move your body for at least 30 minutes every day
  • Get up an hour early to get a workout in before the day starts (this is a great goal for people who know they are hard to motivate after work)

Here’s a trick to help ensure you keep working toward your goal once you’ve set it – post it everywhere! Write it on your bathroom mirror with a dry-erase pen. Write it on a piece of paper and tape it to your refrigerator. Set a daily reminder in your phone. This way, the goal you’re working toward will be right in front of you, every day, motivating you to stick to it.

There are many simple ways to help keep yourself motivated as you work toward achieving your goal. You may have to cycle through a few of them until you find the one that’s the perfect method for you. Here are some different forms you can try:

Make Yourself a Visual Reminder

Many people need to see themselves actually working toward their goal. A simple and effective way to do this is to get a calendar (the old fashion paper kind!) and mark every single day that you stick to your goal.

Reward Yourself

If you have something tangible to work toward – like a new pair of shoes, or a fancy dinner out – it can often be easier to keep yourself focused, as you may feel you’ll have something to physically show for your efforts. This is a great tool for people who have trouble feeling motived by goals they can’t touch or feel.

Find an Accountability Partner

Having someone who holds up accountable to our goals is almost always helpful. Find someone you can trust to periodically check in on your progress, and gently nudge you if you’re getting off track. Even better if you can reciprocate the favor and be their accountability partner too!

Try New Indoor Activities 2.Try New Indoor Activites

It’s not hard to understand why people don’t love to workout in the cold. But one of the overlooked benefits of winter is the ability to workout indoors and not feel like you’re missing out on a beautiful, warm, and sunny day. It’s the perfect time to try that spin class!

Here are some fun indoor activities:

  • Pilates
  • Yoga
  • Spin
  • Zumba

Track Your Progress 3. Track Your Progress

Motivation tends to come easily when you start seeing results. Now that you’re holding yourself accountable, and trying new activities, it’s time to start tracking your progress.

Keep in mind that it takes time to see changes in your body, but if you’re sticking to your goals, after four weeks you should begin to feel some changes. After eight weeks, people close to you, who see you often, are bound to start making comments on how great you look! But, most importantly – you will be feeling amazing, awake, and full of energy, even in the middle of winter!

Don’t let the winter slump suck you in! Stick to these tips and keep on moving throughout the cold months.

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How to Boost Your Endurance: 5 Tips

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 matter 1. 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 kilometer to each weekly long run. Similarly, cyclists can plan their routes to gradually incorporate more hills or technical terrain.

training plan 3. 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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