Healthy Eating Archives

Foods That are Great for Your Metabolism

Written by Patience Lister - Posted on 1 October 2015

Foods That are Great for Your Metabolism

Your metabolism fuels everything from exercise and digestion, to building and repairing muscle tissue. It’s a chemical process that works non-stop to keep you alive and healthy. Because your metabolism is powered by food, eating a healthy diet is a key aspect of keeping it up to speed. The following foods make great additions to your diet:

High Fiber Foods

Fiber is great for your metabolism on multiple levels. Soluble fiber, such as that found in PGX®* Daily Singles, beans, and many fruits, absorbs water during digestion. This extends the feeling of fullness and slows the absorption of carbohydrates to support healthy blood sugar levels already within the normal range. † Insoluble fiber, such as that found in many vegetables and the intact bran and germ of whole grains, feeds intestinal microflora and supports digestive health.

Yogurt

As with other probiotic-rich foods, the good bacteria from yogurt helps to replenish the microflora of your digestive tract. Maintaining a healthy gut microflora supports the absorption of key nutrients, such as calcium and iron, and supplies energy.

Coconut Oil

The medium-chain triglycerides (MCTs) in coconut oil are a healthy fat that help you feel full and satisfied. They also supply a dense source of energy that your body can metabolize efficiently.

Stimulating Foods

Some foods are more stimulating than others. Hot chilies, cayenne, paprika, and pepper can add a pungent kick to your meals to stimulate digestive juices and heat you up. Green tea is also a satisfying way to load up on polyphenols, as well as a gentle dose of caffeine.

Water

Whether you’re an athlete or not, water is vital to your body’s performance and energy. Drink enough water – or other healthy fluids – to keep your thirst down, energy up, and metabolism charged.

† 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.

*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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The Pro’s of Fiber

Written by Darcy Smith - Posted on 15 September 2015

The Pro’s of Fiber

Fiber doesn’t sound especially appetizing, but it sure is good for you – and your weight loss goals. Dietary fiber has many wonderful health benefits. Sugar, on the other hand, is as tasty as they come. And while you need carbohydrates (glucose is the main fuel for your cells, after all), your diet should definitely favor fiber over sugar. US FDA recommends 25 g of fiber for women and men based on a 2,000 calorie per day diet a day. Here’s why:

Healthy Plumbing

Fiber is best known for keeping you regular and making sure everything is moving smoothly! It does this by adding bulk to your stool and absorbing water (staying hydrated is also key to staying regular).

Healthy Blood Sugar Levels

Fiber helps you maintain healthy glucose levels already within the normal range by slowing the absorption of sugars into your bloodstream. It’s also a clue that too much sugar, too quickly, isn’t good for you! Balanced blood sugar means a more balanced you, with steady energy levels.

Healthy Microbiome

One of the lesser-known things fiber does for you– especially the soluble kind – is feed the good bacteria in your gut. Even microbes need to eat, after all. While we don’t have the enzymes to digest fiber, our friendly gut bacteria do, and they make good use of it! As a very pleasant side effect of this process, bacteria make certain vital nutrients for us. The types of fiber that feed our good bacteria are known as prebiotics.

Healthy Weight Loss

A nice effect of consuming fiber – again, the soluble kind – is that it absorbs water and expands in the digestive tract. This helps you feel fuller longer, and can help reduce food cravings. Fiber supplements such as PGX are a great way to ensure you’re getting the fiber you need as part of a healthy weight loss program.

How to Increase Your Fiber Intake

Don’t worry – increasing your fiber intake doesn’t mean bran muffins, bran flakes, or even bran anything. Adding fresh fruits, vegetables, and whole grains to your plate will help you get the fiber you need.

Try these delicious ways to up your fiber intake:

Black Beans: Take taco night to the next level with the addition of these fiber and protein-packed legumes! Black beans offer 15 g of fiber per cup.

Avocado: The rich creaminess of an avocado belies the whopping 6.7 g of fiber that is found in just one half of this fruit. Plus, they’re packed with plenty of protein and healthy unsaturated fats.

Raspberries: 1 cup of nature’s candy offers up 8 g of fiber. Not a tough sell, right?

Almonds: Nuts might not seem like a natural source of fiber, but a quarter cup of almonds has 4 g of the good stuff.

Chia Seeds: Chia seeds are packed with protein, healthy fats, and – you guessed it – fiber! With 6 g in just 1 tbsp, chia seeds contain both soluble and insoluble fiber. Soak them in your favorite nut milk for a delicious snack.

Apples: Each of these lunchbox classics has about 4 g of fiber. Add apples to smoothies, oatmeal, or eat them raw – just be sure to include the skin!

Oats: Speaking of oatmeal, a cup of the stuff offers about 4 g of fiber. Top with some of the other items on this list – raspberries and almonds come to mind – for a tasty breakfast.

Potatoes: We often think of potatoes as a refined carbohydrate with not a lot of nutritional value, but would you guess that a medium potato has just about 4.5 g of fiber?

Onions: Surprised? A medium sized onion offers about 2 g of fiber. The soluble fiber in onions is called inulin, and its an especially beneficial prebiotic that will have your microbiome singing a happy tune.

PGX: PGX is a unique blend of super fiber complex made up of highly viscous polysaccharides. When taken with meals, PGX expands in the stomach to create a feeling of fullness by absorbing water and filling the stomach while slowing digestion. This keeps blood sugar from rising too high after meals, thereby curbing the body’s hunger cravings throughout the day.

Enjoy your new high fiber diet – and the health benefits that come with it! Check out our recipe page for yummy ways to add PGX and other fiber to your meals!

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5 Tips for a Healthy BBQ

Written by Leigh Matthews - Posted on 17 August 2015

5 Tips for a Healthy BBQ

Summer is the time when millions of people who don’t typically cook suddenly discover an enthusiasm for charring things on a barbecue. While it’s a summer staple to gather ’round the BBQ with friends, family, savoury foods and fresh cocktails, it doesn’t mean all your health goals have to up in smoke.

Here are 5 ways to have a healthier barbecue this summer:

1. Skip the Meat

Instead of meat, try popping some veggie burgers, or marinated Portobello mushrooms on the BBQ. Tofu slices marinated in barbecue sauce are another delicious option, and are an excellent accompaniment for grilled corn and a salad full of fresh, garden veggies.

There’s really no end to your meatless BBQ options. Grilled fresh fruit and veg can be a great main dish, completed with sesame dressed three-bean salad for a punch of protein. In fact, beans can be used in a variety of ways to spruce up any meatless meal: whole black beans add a healthy boost to any salad, mashed chickpeas make a tasty sandwich spread, and a white bean and parsley dip always satisfies as a side dip for vegetable crudités.

2. Skewer Some Veggies

Summertime barbecues are the perfect opportunity to get kids (and adults) interested in trying new, healthy foods. One of the best ways to do this is to experiment with veggie kebabs. Simply choose your veg, add a marinade, or keep it simple by coating them in a mix of olive oil, salt and pepper and your favourite fresh herbs. Pop them on the grill and you’ll have fragrant, mouth-watering veggie skewers.

Some top contenders for colourful, delicious veggie skewers include:

Zucchini
Bell peppers
Eggplant
Pineapple
Summer squash
Mushrooms
Tomatoes
Tofu cubes or seitan

3. Get Creative

If the most interesting thing to hit your grill this summer is an artisanal sausage, it’s time to shake things up. Try throwing asparagus, peaches, pineapple, or peppers on the grill. Even bruschetta can be done to perfection on the BBQ!

All these fresh fruits and vegetables are packed with antioxidants, vitamins and minerals, in addition to being cholesterol-free, low in saturated fat and high in fibre. What’s more, the heat of the barbecue causes the naturally-occurring sugars in these fruits to caramelize, making them taste even more delicious.

4. BBQ Pizza!

Yes, you read that right – grilled pizza is absolutely delicious – and pretty easy too! Pick up some Lavash bread, or make your own dough, and choose your toppings. Carefully slide the pizza onto the grill and barbecue on a low heat for about ten minutes with the hood closed. Fresh fig, humous instead of pizza sauce, arugla gently tossed in olive oil, are all deliciously creative, healthy ways to add extra zest to your grilled pizza.

5. Whole Grain Burger Buns

No matter your patty, make sure you’re using a whole grain bun instead of one made with refined white flour. Whole grains are a good source of fibre and help lower the Glycemic Index of your meal. They also offer a variety of minerals that are stripped from refined white flour.
Barbecuing might have a bit of a bad rap, but a few changes can make outdoor cooking both delicious and healthy. If you’re really determined to be healthy this summer, skip the beer and burger combo and have a fresh fruit smoothie instead. Add PGX® to your smoothie for a fibre boost!* You can also sprinkle PGX granules on your salad, or add them to home made veggie burgers.

* 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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3 Ways to Boost Your Salad

Written by Darcy Smith - Posted on 16 July 2015

3 Ways to Boost Your Salad

Whoever said you can’t make friends with salad? Salad is the perfect – and perfectly nutritious! – way to fill up your tummy when it’s just too hot to turn on the oven. While not all salads are created equal (iceberg lettuce with ranch dressing, we’re looking at you), with a little help your greens can quickly become gourmet!

Try these three tasty ways to boost your salad:

1. Load Your Base

Leafy Greens

Salad doesn’t have to be a few leaves of bland iceberg lettuce with a couple of cherry tomatoes! For a hearty base try using an assortment of greens such as: lettuce, spinach, arugula, baby kale, or beet greens. For a little spice, mustard greens make a fantastic addition!

Veggies

Layer those greens with a variety of your favourite fresh veggies. Elevate the old standard of tomatoes and cucumber by adding shredded carrots, fresh peas, and radish, or try cooked veggies such as steamed beets or sautéed zucchini.

Herbs

For added flavour, experiment with your favourite herbs. If they’re fresh, even better! Add herbs such as basil, parsley, mint, cilantro, dill, or chives for an incredibly fragrant, flavorful salad.

Fruit

For a summery take on salad, try fresh fruits: berries, chopped apple, orange slices, or avocado.

2. Dress It Up

Packaged dressings are often calorie bombs full of added salt, sugar, preservatives, and unhealthy fats. Whipping up your own takes just a few minutes and gives you the benefit of fresh ingredients and added nutrients. Try this healthy Lemon Vinaigrette to support your metabolism – and dress up a delicious salad.

For a creamier dressing without all the bad stuff, mix up some homemade guacamole or hummus and thin with water. Or, go super simple with olive oil and apple cider vinegar, topped with a dusting of nutritional yeast.

3. Top if Off

From dried fruit to toasted nuts, salad toppers are a great way to add crunch – and extra nutrients – to your salads.

Legumes

Chickpeas are a protein-packed addition to any salad – try them cooked and cooled, or even roasted! Don’t stop at chickpeas: mix and match legumes such as lentils and kidney, navy or black beans.

Cheese

Because who doesn’t love cheese! While you want to avoid loading your salad with grated cheddar, cheese can be a great way to add a little protein, healthy fat, and flavour. Toss in a few spoonfuls of crumbled feta or goat cheese to add a touch of tang to your salad.

Nuts & Seeds

Pecans, walnuts and almonds add nutrients along with a satisfying crunch to any gourmet garden greens.

Seeds, such as chia, flax, hemp and sunflower, are sources of healthy omega-3 and -6 fatty acids, amino acids, fibre, and important vitamins and minerals. A little goes a long way, so you can add plenty of nutrients with just a sprinkle.

Protein

Power up your salad with lean proteins such as salmon, tuna, or grilled chicken. Looking for a meat-free option that still packs a protein punch? Boiled eggs are an excellent way to take any salad off the sidelines to the main event.

These tips should help you get the creative juices flowing in the kitchen. We’d love to know – what are your favourite ways to boost your salad?

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Best Trail Mix Ingredients for Hiking

Written by Patience Lister - Posted on 6 July 2015

Best Trail Mix Ingredients for Hiking

Do you seek out the perfect vista for your mid-hike snack or do you munch away without dropping your pace? Either way, trail mix is a must-pack snack for any hike.

As great as GORP (good old fashioned raisins and peanuts) is, it can’t compete with the more sophisticated trail mix ingredients available today. When designing a healthy mix, aim to use 50% nuts, 30% dried fruit, 10% seeds, and 10% “fun stuff.” Here are some ingredients to start with:

Nuts

Nuts make up the bulk of your mix, providing a source of vegan protein, fibre, healthy fats, and micronutrients. Choose from raw, unsalted varieties of almonds, peanuts, walnuts, cashews, pecans, or pistachios.

Dried Fruit

The natural sweetness of dried fruit pairs well with nuts and supplies a surge in energy. Use unsweetened varieties of dried cherries, apple rings, cranberries, raisins, blueberries, pineapple, apricots, or dates.

Seeds

Seeds round out the nutritional value of trail mix with additional vitamins, minerals, fibre, healthy fats, and enzymes. Pumpkin, hemp, sunflower, and flax seeds are satisfying options.

Fun Stuff

This is where you can get creative and put your own spin on any trail mix recipe! Adding ingredients such as dark cocoa nibs, candied ginger, or banana chips increase sweetness, while baked lentils, soy nuts, or puffed quinoa raises the crunch factor.

3 Great Trail Mix Recipes

Following the 50:30:10:10 ratio, try these three energizing combinations:

Cashews, dried cranberries, pumpkin seeds, and candied ginger
Almonds, dried cherries, sunflower seeds, and dark cocoa nibs
Walnuts, chopped dates, hemp seeds, dark cocoa nibs, and large coconut flakes.

When your hike is over, help your body recover with a PGX® Satisfast™ Organic Vegan 15 g Protein Bar.

What do you like to eat on the trail? Let us know in the comments section below.

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