Yearly Archives: 2016

How to Start Exercising: 4 Tips for Beginners

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How to Start Exercising: 4 Tips for Beginners

Making the decision to start exercising is a huge step, one that will help shape your lifestyle, and your future health.*  It can also be hugely intimidating, leaving you to wonder, where do I begin?

If you’re new to exercising, one of the most important things to know about getting started is that it’s best to start slow. Easing into a regular workout routine can help prevent injury and shock to your body, due to over-exercising. It also sets the foundation for maintaining healthy workout habits right from day one.

How to Start Exercising

zumba1. Research

There are many effective ways to exercise. You can go solo, or join a class, workout from home, or join a gym – you can can even choose to work out on land, or on water!

Before you settle on how you want to exercise, do a little research on the cost and quality of gyms close by, and whether or not there are any local groups that pique your interest. Here’s a sampling of some of the types programs you may find to join:

Here are a few fun and popular exercise programs you may want to learn more about:

  • Zumba: A non-choreographed dance workout, that’s super fun and high-energy.
  • Pilates: A system of exercises done on a mat or using a special machine that focuses on full body strength using your own body weight. There will be a lot of core strengthening.
  • Yoga: A series of exercises that require holding body positions, while focusing on breathing. There are many types of yoga, such as hot, hatha, power, etc.
  • Spin/Cycle: Indoor bike riding on a bike machine. Tends to be a high-intensity, fast-paced workout.
  • HIIT:  A mode of exercise that alternates between  low/moderate intensity levels and high-intensity levels. Generally encompasses movements such as burpees, high-knees, and push-ups.

2. Maintain a Healthy Diet

Exercising is only part of the healthy living equation. A healthy diet is the other. When you combine a healthy, balanced diet with regular exercise, you’re helping your body get the full of benefits of both.

lunge3. Nail the Warm-Up

Doing a warm-up before getting started helps ease your body into the exercise. It also helps prevent muscle injury, get your heart ready, and mentally prepare you.

Dynamic warm up exercises can be done before most workouts. This is referred to as “active stretching” and involves movement versus static stretching (staying in place and stretching a muscle for an extended period of time).

Here are a few examples of dynamic, easy-to-execute, warm-up exercises:

  • Walking lunges
  • Frankensteins
  • Step forward, touch your toes
  • High knees and butt kicks

4. Get Enough Sleep

Maintaining a quality sleep cycle will help ensure that you’re energetic enough to do your workouts. It’s detrimental to try and exercise when you’re tired, and it can also lead to injury. Plan your nights so that you get to bed at a reasonable time.

*If unsure, include your doctor in your decision to help determine which exercise are best for you.

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Snap Pea Shrimp Pasta

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Recipe: Snap pea shrimp pasta

Weeknights can be busy, and getting a healthy dinner on the table can sometimes feel like an impossible task. That’s where pasta comes in. It’s quick, easy, and can be prepared in countless ways.  Best of all, there’s a type of pasta out there to suit just about everyone’s dietary needs and preferences!

This super easy and highly delicious Snap Pea Shrimp Pasta can be on the table in less than 20 minutes, and pairs perfectly with any pasta; rice, gluten-free, whole wheat, kamut, spelt, whatever you have on hand will work!

Snap Pea Shrimp Pasta

Snap Pea Shrimp Pasta

Ingredients

  • 12 oz cups pasta
  • 1/2 cup uncooked baby shrimp
  • 1 cup fresh snap peas
  • 1/2 cup grape tomatoes
  • 1 large soft-boiled egg
  • 1 1/2 oz of cream cheese, room temperature
  • 1 tbsp olive oil
  • Handful of fresh basil
  • Juice of 1 lime
  • Salt and pepper to taste

Directions

  1. In a large pot, boil pasta as per package directions.
  2. In a medium bowl, combine cream cheese, shrimp, tomatoes, and lime juice. Set aside.
  3. In a pan, lightly fry snap peas in olive oil.
  4. Combine all ingredients, sprinkle with fresh basil and salt and pepper.
  5. Add soft-boiled egg on top, and enjoy!
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Spaghetti Squash with Bacon and Spinach

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Recipe: Spaghetti Squash with Bacon and Spinach

Spaghetti squash is a tasty, gluten-free alternative to traditional pasta dishes. Quick and simple to make, it is highly versatile, and can be styled savory or sweet – there are no rules when it comes to this fall favorite!

Spaghetti Squash with Bacon and Spinach

This recipe combines the nutty flavor of spaghetti squash, with the smoky and slightly salty taste of bacon. It’s extremely easy to make, and can be on the table in less than 40 minutes!

Ingredients:

  • 1 large spaghetti squash
  • 1 cup of fresh spinach
  • 6 strips of bacon
  • 1/4 cup of goat cheese
  • Olive oil
  • Salt and pepper

Directions:

  1. Pre-heat oven to 400 °F.
  2. Cover a baking sheet in tinfoil.
  3. Slice the squash in half. Using your hands, slather both sides, front and back, in olive oil. Sprinkle the flesh with salt and pepper, and lay face down on the baking sheet.
  4. Lay a wire cooling rack on top of a baking sheet covered in tinfoil.
  5. Spread out bacon strips on the cooling rack.
  6. Place squash and bacon in the oven.
  7. The bacon should take 20 minutes to cook, the squash 20–25.
  8. Allow squash to cool for 5–10 minutes.
  9. Using a fork, scrape the stringy flesh out of the squash, and place in a dish.
  10. Add sliced bacon, fresh spinach, and goat cheese to the squash, and toss.
  11. Enjoy!
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There’s a Lot to Love About Infused Water

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There's a Lot to Love About Infused Water

There’s no doubt water is vital for human life, but many people struggle to get enough. For anyone who dislikes the taste of plain water, or who just wants to add extra nutrition to their day, infused water might be just the ticket.

Water and our BodyWater and Our Body

The human body is made up of 50–75% water, with good old H20 vital for a host of bodily processes. We need water for regulating temperature, and for forming blood, digestive juices, urine and perspiration.

Water helps us flush out undesirable chemicals, lubricate joints and mucous membranes, prevent occasional constipation, and keep skin firm and plump. It also helps dissolve minerals so the body can use them properly.*

The Benefits of Infused WaterThe Benefits of Infused Water

Infusing water with fruits, vegetables, and herbs can increase its palatability, encouraging us to drink more. It can also add a few extra nutrients to our diet, without the added calories that come with many store-bought flavored beverages.

Because infused water requires considerably less fruit than fruit or vegetable juice, it can help you cut back on cost, time, energy, and waste. And, infused water made naturally at home is far superior to products made with artificial colours, flavors, and sweeteners.

Depending on what you choose to infuse your water with, the resulting liquid may have an alkalizing effect on your body, which helps support the body’s optimal pH for good health. However, with infused water, you’re not going to get the same fiber as you would from actually eating fruit. Nevertheless, infused water has some added dietary value, and can help you and your family stay hydrated throughout the day.

How to Infuse WaterHow to Infuse Water

To make infused water, add sliced fruits and vegetables to a pitcher of ordinary tap or filtered water. Place the pitcher in your refrigerator for at least 15 minutes. The phytochemicals will leach from the produce into the water, adding flavor and nutrients, including antioxidants.

Some great options (and a few of my favorite combos) for infusing water include:

  • Cucumber slices and fresh mint
  • Lemon and lime slices
  • Strawberry and orange slices
  • Basil and carrot
  • Watermelon
  • Peach
  • Grapes
  • Blueberry and ginger root

If you have an abundance of any particular fruit, consider freezing it to use as “ice cubes” for a cold, infused water treat!

*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. 

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Turkey Pear Breakfast Patties

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Turkey pear breakfast patties

Looking to add a fresh and easy spin to your breakfast? These turkey pear breakfast patties are just the thing! Light, full of flavor, and ready in 10 minutes, these patties are the perfect way to add a little something special to your morning meal.

Turkey Pear Breakfast Patties

These patties go well with a fresh fruit bowl, or as an accompaniment to your favorite egg dish.

Turkey Pear Breakfast Patties

Ingredients:

  • 1 lb ground turkey breast
  • 1/2 cup diced pear, peeled
  • 1 green onion, finely chopped
  • 1 hot pepper, diced
  • 1/4 cup fresh cilantro, chopped
  • 1 tbsp freshly grated ginger
  • 3 tsp extra virgin olive oil

Instructions:

  1. In a medium bowl, combine turkey, pear, green onion, pepper, cilantro, and a dash of olive oil. Mix well
  2. Shape mixture into small patties (should make 6 small patties)
  3. Heat 2 tsp of olive oil in a nonstick skillet over medium heat. Add patties and cook for 4 minutes per side
  4. Remove patties from heat when they are golden brown and slightly crispy, and no longer pink in the middle
  5. Enjoy!

Follow us on Instagram @pgxdailylife to make sure you don’t miss out on any of our weekly recipes!

 

 

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3 Super Salads That Are High in Protein

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3 Super Salads That Are High in Protein

Summer eating is all about fresh ingredients and easy-to-make meals. Salads are a refreshing way to appease your appetite on a hot summer day while loading up on fiber and protein.

Protein is a key nutrient for healthy weight management. By including a source of protein, your salad will be a filling, substantial, and energizing meal. Delicious sources of protein that taste great in salads include:

  • Beans and lentils
  • Fish
  • Lean meats
  • Quinoa
  • Nuts and seeds
  • Tofu

The following three salads are tasty, easy to prepare, and pack a protein punch.

image-pgx-blog-pointer-icon-salmon1. Salmon Sushi Salad

Perfect for lunch or dinner, this sushi salad combines all your favorite sushi flavours with fresh veggies, rice, and barbequed salmon. Perfect for those hot summer nights!

 

Ingredients:

  • 1 tbsp. soy sauce
  • 1 tbsp. rice vinegar
  • 1 tsp wasabi paste
  • 1 tsp sesame oil
  • 4 large leaves romaine lettuce, cut into bite-size pieces
  • 1 cup short grain brown rice, cooked
  • 1 avocado, pitted, peeled and sliced
  • 1 medium carrot, thinly sliced into strips
  • ¾ cup English cucumber, thinly sliced into strips
  • 2 sheets dried nori, cut into bite-size strips
  • 100 g baked or barbecued salmon cut into bite-size pieces

Instructions:

  1. Mix soy sauce, rice vinegar, wasabi paste, and sesame oil in a small bowl until well combined
  2. In a large bowl, combine lettuce, rice, avocado, carrot, cucumber, nori, and salmon
  3. Pour the dressing over top and gently toss until combined
  4. Enjoy eating with chopsticks.

image-pgx-blog-pointer-icon-bean2. Three Bean Salad

What’s a summer BBQ without a three bean salad? This classic, tangy and sweet salad can be pulled together quickly using pantry staples and a few fresh vegetables. This version uses kidney, garbanzo ,and cannellini beans, but any of your favorites will work. 

 

Ingredients:

  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • ½ cup kidney beans, cooked
  • ½ cup garbanzo beans, cooked
  • ½ cup cannellini beans, cooked
  • ½ cup cherry tomatoes, quartered
  • ½ cup celery, diced
  • ¼ red onion, diced
  • ½ cup red bell pepper, diced
  • ½ cup cucumber, diced
  • 2 tbsp parsley, finely chopped
  • Sea salt
  • Pepper

Instructions:

  1. In a large bowl, combine beans, tomatoes, celery, onion, bell pepper, cucumber, and parsley
  2. Pour olive oil and balsamic vinegar on top and toss all ingredients until well combined
  3. Salt and pepper to taste

3 Bean Salad

image-pgx-blog-pointer-icon-tab3. Quinoa Tabbouleh

Quinoa is a highly versatile grain that adds just the right amount of crunch to your salad. This quinoa tabbouleh can be enjoyed on its own as a complete source of vegan protein, or served with a side of sliced chicken breast to increase the protein content.

 

Ingredients:

  • 1 firm Roma tomato, finely chopped
  • 1 cup parsley, finely chopped
  • ¼ cup fresh mint leaves, finely chopped
  • 1 green onion, finely chopped
  • ½ cup cucumber, finely chopped
  • 1 cup quinoa, cooked and cooled
  • 1 ½ tbsp fresh lemon juice
  • 1 ½ tbsp olive oil
  • ¼ tsp sea salt, ground
  • ¼ tsp black pepper

Instructions:

  1. Combine tomato, parsley, mint, onion, and cucumber in a large bowl
  2. Fold in quinoa
  3. Add olive oil, lemon juice, salt, and pepper, and toss ingredients until thoroughly mixed
  4. Allow to sit for a couple of hours before serving

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Easy to Make Summer Protein: Chickpea Frittata

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image-blog-PGX-Easy to Make Summer Protein_ Chickpea Frittata-20160816

Summer protein comes in a whole host of healthy forms, without all the saturated fat found in meat and with more fiber, vitamins, minerals, and polyphenols than some skewered chicken. What’s more, by skipping the grilled meat, you’ll also be minimizing your intake of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), chemicals that form when certain foods are cooked at very high temperatures.

Chickpea Frittata

Chickpea flour is high in protein, tastes delicious, and is gluten free, making it a hit for summer potlucks! This frittata can be eaten straight from the skillet and is also ideal for a fancy picnic if prepared ahead – just let it cool and cut it into slices to serve with a quinoa or wild rice salad.

Ingredients:

  • 1 cup of chickpea flour
  • 2 cups of water
  • 1 tsp dried rosemary
  • 1/2 tsp salt
  • 2 tbsp olive oil
  • Tomatoes
  • Garlic scapes
  • Chard
  • Mushrooms

Directions:

  1. To make the frittata, sauté tomatoes, garlic scapes, chard, and mushrooms in a cast iron skillet.
  2. Mix chickpea flour  with water, and add in dried rosemary, salt, and olive oil (use a whisk to ensure there are no lumps of flour).
  3. Pour the chickpea mixture over the vegetables and cook for two minutes over the heat before transferring the skillet to the oven.
  4. Bake for 15 minutes at 375 degrees.
  5. Let stand for two minutes, then ease the frittata out of the skillet in slices.

Summer Protein: Chickpea Frittata

Easy Vegetarian Summer Protein Ideas

Some other excellent options for summer protein include:

tofuVegetable Skewers With Cubed Tofu

Shallots, zucchini, peppers, mushrooms – the options for vegetable skewers are endless! Simply pick your veggie combo, slide on skewers, add in some firm, cubed tofu, drizzle with your choice of barbecue sauce, and roast away!

Festive, flavorful and full of color, vegetable skewers are a surefire hit at any summer potluck or BBQ!

English Podded Peas

Delicious raw in a salad, or lightly steamed, English podded peas are also fun for the kids to pick and pop!

Cashew and Beetroot Dip

This dip is as simple as throwing some cashews (soaked overnight and drained) and cooked beets into a food processor, blitzing, and then serving with fresh bread, crackers, or pita.

Falafel Plate

Nothing says summer more than a plate heaped high with fresh falafel, hummus and carrot, celery, and cucumber sticks for dipping!

threebeanSesame Three Bean Salad

Whip up a tasty three bean salad for an easy summer side dish that compliments almost all meals!

Simply combine a handful of kidney beans, pinto beans, and haricot beans into a large bowl. Add in fresh chopped parsley, diced cucumber, peppers, and tomatoes, and drizzle with sesame oil and lemon juice.

Summer Smoothies

Summer is resplendent with wild and organically farmed raspberries, blueberries, strawberries, and blackberries. Pick your favorite berry combination, add peanut butter, almond milk, and a scoop of PGX vanilla vegan protein, for a 100% plant-based protein drink that tastes delicious!

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How to Work Exercise into Your Vacation

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How to Work Exercise into Your Vacation

You may find it hard to fit in exercise on your vacation between all the adventuring, exploring, and relaxing you’re doing. But logic dictates that a little maintenance when you’re away will help you stay on track with your long-term health and fitness goals. Luckily, we have a few simple ways to work exercise into your vacation, while still leaving plenty of room for fun and adventure.

Tracking Your StepsTrack Your Steps

While playing tourist you will likely be doing a lot of walking, so keeping track of your steps is an excellent way of gauging how much exercise you’re getting. As a basic fitness guideline, aim for a daily minimum of 10,000 steps.

Resistance BandsResistance Bands

Resistance bands are light, easy to travel with and have the ability to give you an awesome full body workout, all within the comfort of your hotel room!

Partner ExercisePartner Exercises

The benefits of working out with a partner are pretty great. It’s a fun way to spend time together, you can execute many different types of exercises you aren’t able to do solo, and you can provide each other with motivation when needed.  If you’re vacationing with someone, partnering up to get your workouts done can be a refreshing change of pace from your every day routine.

 

Here are two partner exercises to try:

1. The Abdominal Workout

  • Lie on the ground and hold your partner’s ankles
  • Bring your legs straight up while your partner throws your legs down
  • Try to slow your legs down as quickly as possible without letting them touch the ground

2. Partner Pushups

  • Face your partner and as he/she goes down into a pushup, follow
  • When you both push up, reach across and high five each other with your right hand
  • Repeat the movement, the high five each other with your left hand

Mindful Food ChoicesMindful Food Choices

Exercise is key of course, but nutrition is just as important to your long-term health and fitness goals. Try to eat as many whole foods as possible, keep up the fruit and veggie intake, and hydrate often!

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A Complete Light and Healthy Summertime Meal

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image-blog-PGX-social-A Complete Light and Healthy Summertime Meal-20160727

Cooking nutritious, light, and tasty meals, to compliment the hot and sunny days of summer is one of my favorite things to do! Today, I am going to share my go-to healthy summertime meal with you – complete with an appetizer, main dish, and dessert!

image-pgx-blog-pointer-icon-summersalad-201607271. The Appetizer: A Summer Salad

Starting a meal with dark, leafy greens like spinach is a simple and delicious way to increase your intake of protein, fiber, and minerals.

This summer salad makes use of an assortment of fresh veggies, nuts, dried fruit, and a healthy homemade dressing, for the perfect green appetizer.

Salad Ingredients:

  • Spinach
  • Chopped carrots, onions, snap peas, tomatoes
  • Dried cranberries
  • Diced avocado
  • Sliced cashews

Dressing Ingredients:

  • 2 tbsp unpasteurized apple cider vinegar
  • 2 tbsp olive oil
  • 1 tbsp honey
  • 2 tbsp fresh orange juice

Directions:

  1. Mix all dressing ingredients in a bowl and sprinkle over salad.

 

image-pgx-blog-pointer-icon-salmon-201607272. The Main Dish: Salmon

Salmon is a known superfood boasting omega-3 fatty acids, B vitamins, iron, and more.

Perfectly seared, and paired with grilled asparagus and naturally sweet mashed yams, salmon is the perfect summer meal to leave you feeling full and satisfied, but not heavy.

 

Ingredients:

  • Wild-caught salmon
  • Asparagus
  • Lemon
  • Garlic
  • Olive Oil
  • Yams

Directions:

  1. Preheat the oven to 425 degrees.
  2. Line a pan with foil and place salmon skin side down. Rub with olive oil, and sprinkle with salt and pepper. For every ½ inch of salmon, cook for 4–6 minutes.
  3. While the salmon is cooking, rinse and chop off the hard ends of asparagus. Mix with olive oil, lemon, and garlic. Let stand for a few minutes to absorb the juices.
  4. Reduce oven to 400 degrees and cook asparagus for 15–20 minutes, until easily pierced with a fork.
  5. Meanwhile, cut the yams into ½-inch round pieces (skin can stay on).
  6. Bring ¾-inch of water to a boil in a pan, place yams into boiling water and cover, reducing heat to low – for 15 minutes or until yams are easily pierced with a fork.
  7. Once done, mash yams with a fork and remove the skin (per preference).

image-pgx-blog-pointer-icon-summersmoothie-201607273. The Appetizer: A Summer Smoothie

A healthy, fruit smoothie, using your choice of nut milk, is the perfect sweet treat to cap off a great meal.

Ingredients:

  • 1 frozen banana
  • 1 cup coconut milk or almond milk
  • Handful of frozen berries
  • Handful of spinach

Keep in mind the fruit-to-liquid ratio. Too much liquid and your smoothie will be very runny. Not enough, and it will be too thick. Depending on how big your banana is and how many berries or spinach you put in – you may need to use more or less – adjust as needed and enjoy!

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How to Exercise Safely in the Heat

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image-blog-PGX-How to Exercise Safely in the Heat-20160719During the sunny days of summer, a lot of people like to take their workouts outside. But with all that glorious sunshine also comes the heat, and the need to be extra cautious and smart about the way you exercise out of doors.

Follow these five tips on how to exercise smartly and safely outside during the summer:

1. Avoid the Hottest image-pgx-blog-pointer-icon-sun-20160720Times of the Day

One of the simplest things you can do to exercise smartly in the summer is to avoid the hottest parts of the day.

Usually, the hottest point of the day is the early-to-late afternoon – when the sun is blazing above – but a quick glance at your local weather forecast should help pinpoint more exact times.

Ideally, you’re able to schedule your workout in the morning, before it gets too hot, or in the evening once it’s started to cool off a little.

image-pgx-blog-pointer-icon-caprun-201607202. Pick the Right Clothing and Accessories

Opt for lightweight, light colored, breathable clothing. If you’re going to be working up a sweat, look for tops and bottoms that are designed to wick away sweat and moisture, and have vents or mesh built in. And don’t forget about your feet! Make sure your socks are also moisture wicking, light, and comfortable.

You’ll also want to invest in a good hat. Look for something made from light materials, with a decent brim, and vented panels that will allow for air flow and help keep you cool. And don’t forget to protect your face and other bare limbs with sunscreen!

image-pgx-blog-pointer-icon-h20bottle-201607203. Have Water On-Hand

This should really go without saying, but water is a must-have when exercising in the heat. If you’re worried about a water bottle being cumbersome, you can buy belts that hold little water bottles in them while you workout. You can also buy slim, lightweight water bottles that are easy to hold if you’re doing an exercise like running, where your hands aren’t required.

If you’re worried about a water bottle being cumbersome, you can buy belts that hold little water bottles in them while you workout. You can also buy slim, lightweight water bottles that are easy to hold if you’re doing an exercise like running, where your hands aren’t required.

You can also pour a little water over your head, neck our shoulders to help you cool down.

image-pgx-blog-pointer-icon-shaderun-201607204. Pick a Shaded Route/Spot

Finding a workout spot or route that is partially or fully shaded is a great option to keep cool. Parks, rural areas, and local athletic fields are a great choice, as they often provide wide open areas and trails that offer shade.

 

image-pgx-blog-pointer-icon-stretch-201607205. Cool Down

A 10–15 minute cool down will help naturally bring your temperature back down after exercising in the heat. To cool down, take a slow walk for 10–15 minutes while sipping on some water.

To cool down, take a slow walk for 10–15 minutes while sipping on some water. Add in a few upper and lower body stretches afterward, and you’re good to go!

Working out in the heat of summer can be a fun and rewarding way of keeping in shape. Just remember to be thoughtful of your body and how you’re feeling during the exercise.

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