5 Healthy Ways to Lose Weight Over Winter

5 Ways to Lose Weight from PGX If the winter marks the time of year where you’re more likely to stay indoors and drink hot chocolate by the fire rather than exercise, it might be time to learn to love snowshoeing, overhaul your diet, and borrow a dog. Read on for 5 healthy ways to lose weight over winter.

1. Make Exercise Fun!

Many of us find it difficult to exercise for exercise’s sake, meaning that over the cooler months we pack on the pounds, lose some of our fitness, and feel more sluggish and unhealthy.

Rather than concentrating on what the weighing scale says, focus on having fun and staying active and soon you’ll stop seeing your skis as a guilt-trip and start seeing them as your passport to fun! All it takes is a little change of mindset, so to avoid unhealthy weight gain and stay healthy and fit over winter, how about:

  • Exercising to socialize! Start a snowshoeing or cross-country skiing club with friends old and new!
  • Finding out of the way hot-springs that you have to hike into – the perfect reward for your efforts!
  • Getting the right equipment – if you have gear that’s a pain to use, you won’t use it, so invest in your success!
  • Signing up as a volunteer dog-walker at your local shelter – or taking your friends’ pups on hikes if you can’t commit full-time to an animal companion
  • Checking out your local community center for badminton, tennis, squash, swimming or indoor volleyball opportunities – you’ll be in great shape for beach volleyball!

Of course, it’s not all about exercise, especially as it can be tempting to indulge in warming comfort foods in winter. Pies, puddings, and other hearty fare typically contain an excess of calories from simple carbohydrates and fats and, added to the excess alcohol and treats that you’re likely to consume over the festive period, this can see you starting out the new year with a few more pounds than you might like.

2. Try Plant Proteins

One great way to stay in shape over winter is to try plant proteins. Vegetables, fruits, grains, nuts, legumes and seeds are all great sources of protein and, unlike meat and dairy, plant proteins are accompanied by fibre, phytonutrients and healthy fats, in addition to essential vitamins and minerals.

Some great choices include:

  • Quinoa – 8g of protein per cup, excellent added to salads and baked goods
  • Buckwheat – 6g of protein per cup, a great substitute for regular flour
  • Hempseed – 10g of protein per 2 tbsps, great for salads, yoghurts, cookies, and smoothies
  • Chia seed – 4g of protein per 2 tbsps, add to salads, smoothies and desserts
  • Rice and beans – 7g of protein per cup
  • Spirulina – 4g of protein per tbsp, add to smoothies and energy bars

3. Know Your Nuts

Many weight-loss articles say to eat nuts as a health snack, but there are so many types of nut available and they can have wildly different calorie counts.

For example, 200 calories equals:

  • 8 walnuts
  • 10 macadamia nuts
  • 10 pecans
  • 22 cashews
  • 22 peanuts
  • 29 almonds
  • 62 pistachios

So, when you’re snacking on nuts, mix it up so you get a good intake of nutrients from a variety of nuts, but don’t go overboard on calories.

4. Substitute High Calorie for Low Calorie, Nutrient Dense Foods

Cutting calories can quickly lead to a cut in essential nutrients, so it pays to learn some handy substitutions that mean you’re still getting the vitamins and minerals you need but without the surplus energy.

Some great nutritious replacements to consider include:

  • Cacao nibs for chocolate chips
  • Chia seeds for butter in baking – 2-3 tbsps chia soaked in a cup of water for 15 mins can replace a cup of butter
  • Mashed banana (1 cup) for a cup of oil or butter
  • 1 cup pureed avocado for 1 cup butter
  • 1 cup unsweetened apple sauce for 1 cup sugar (ideal for oatmeal cookies, just reduce the rest of the liquid by about a 1/4 cup)

5. Increase Fibre and Water Intake

Our wintertime food cravings are often the result of dehydration as many of us forget to drink enough water over the cooler months. Staying hydrated with herbal teas, mulled apple juice (in moderation), and warm water with lemon slices can help take the edge off hunger as well as help keep metabolism working nicely.

Along with drinking enough water, a good intake of fibre can also help combat food cravings. To help you feel full while cutting calories increase your fibre intake by eating more fresh fruits and vegetables, pulses, legumes, and whole grains. You can also add PGX to your morning oatmeal or cereal, as well as in soups and stews, or simply mix it with a glass of water or juice and you’ll get that same satisfied feeling of fullness but with significantly fewer calories.

*Remember to 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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8 Steps to Weight Loss

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Maybe you’ve been hitting the gym religiously and cutting calories left, right, and center. More likely you’ve abandoned that unsustainable juice cleanse and those uninspiring workouts are already a distant memory. We’ve all been there – set intentions with the best of, well, intentions, only to realize we might have pointed ourselves in the wrong direction. Luckily, it’s never too late to course correct!

If you’re serious about your weight loss goals, here’s how to focus your resolution – and actually achieve it:

  1. Do your homework. I know, not the most exciting way to start the year. But doing a little extra work up front will lay the groundwork for successful weight loss. Keep a food diary and be sure to include physical activity (yes, there’s an app – or ten – for that). This will reveal patterns – and show you where there’s room for improvement.
  1. Set your goals. Think tangible goals. You may have “lose 20 lbs” in mind, but as a goal, it’s big and scary – and almost impossible to achieve. Instead, opt for a goal with measurable progress. “Add a plate of greens a day” is more achievable than “Eat more veggies”, and “Join an eight-week aerobics class” is better than “exercise more”. Sure, they might lead up to that end goal of significant weight loss – but now you’ve got a road map.
  1. Think beyond weight loss. You look great now, and we’re sure your loved ones agree. Trouble is, you don’t feel Health is about more than shedding a few pounds. Put increased energy, better sleep, and reduced stress on your list of goals.
  1. Write it down. You’ll feel more accountable if you have a visual reference, and it’s a great way to formalize your intention.
  1. Plan ahead. Does it seem as though there’s an office birthday – with cake – almost every week? Those treats are hard to resist. The best way to keep your weight loss goals from being sidetracked by the unexpected is to eliminate it. Keep snacks, such as fresh veggies, nuts, or PGX Satisfast™ Protein bars, in your bag to pre-empt snacking temptations, and plan your week’s meals in advance so you’ll never be caught with your hand in the cookie jar.
  1. Balance your blood sugar. Once you’re on the blood sugar roller coaster, it’s tough to get off – but it can be the key to healthy weight loss. Adding PGX to your healthy weight loss plan can help lower the glycemic index of foods and curb cravings that get in the way of your goals.
  1. Track your progress. Think the homework ended at step 1? Keep up your food and exercise diary – it’s the best way (short of stepping on the scale) you have to track your progress. At the end of each month, look back on earlier stages of the diary to see where you’ve improved – and what pesky patterns remain to be broken.
  1. Make room for mistakes. If you do fall off your health wagon, don’t abandon the wagon entirely. We all need the space to make mistakes – it’s how we grow. Don’t let that forbidden piece of chocolate become your excuse to quit.

Your number one resolution should always be to show love for yourself and the people around you. Surround yourself with positive, inspiring people and ideas and the rest will flow.

Have questions about PGX? Get in touch!

*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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5 Weight Loss Tips for Your New Year’s Resolution

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Does your New Year’s resolution involve losing a couple kilos, shrinking a few centimeters, or dropping a pant size? If so, you’re not alone. There are countless health benefits to losing excess body weight, but this resolution extends far beyond the New Year. Successful weight loss means losing it permanently.

Try these five tips to make 2015 the beginning of your thinner, healthier life.

  1. Slow and steady. If you want the weight to stay off, do not rush. People who lose weight slowly are more likely to keep it off.[1]
  2. Prioritize sleep. While this could be a resolution in its own, getting a good night sleep is a key part of maintaining a healthy weight.
  3. Keep active. On top of your scheduled workout, integrate physical activity into daily tasks. Walk your kids to school, take the stairs, or bike to the store.
  4. Eat! Weight loss does not equal hunger. Fill your plate with nourishing plant-based foods that are rich in vitamins, minerals, and fibre, but low in calories. Load up on fresh greens, mushrooms, berries, and tomatoes.
  5. Fibre, fibre, fibre! People who eat more fibre have lower body weight.[2] This is because fibre-rich foods are satisfying and filling. They help keep blood sugar steady and cravings curbed. Boost your intake of beans, seeds, and whole grains, or add PGX granules to your meals.*

What’s your weight loss tip?

 

*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] Heart & Stroke Foundation. “Canadians Trapped on Weight-Loss Rollercoaster.” Heart & Stroke Foundation. 2014. Web. 28 December 2014.

[2] Korczak, Renee and Joanne L. Slavin. “Effects of Dietary Fiber on Body Mass Index: A Systematic Review of Cross-Sectional Studies, Prospective Cohort Studies and Randomized Controlled Trials.” The FASEB Journal 27 (2013): 1079.3. Print.

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Riding the Blood Sugar Roller Coaster

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Who among us hasn’t been tempted by the promise of easy weight loss? Claims of “fat that melts away” or “a magical change in metabolism” might sound like dreams come true, but that’s just what they are – dreams. If you’re struggling with weight loss and maintaining blood sugar balance, the allure of these empty promises is even stronger.

Reality – and weight loss – isn’t quite so simple.

Before you can shed those pounds, you have to get off the blood sugar roller coaster. Like the ride at your county fair, the blood sugar roller coaster is full of ups and downs – all day long. Racing from sugar high to major crash and back, this is one roller coaster you’re better off avoiding.

Even with the best intentions to eat well, how could you resist such cravings? Getting off the blood sugar roller coaster is key to curbing cravings that kill your weight loss goals.

These tips will help you stay on steady ground:

  • Reduce your portion sizes and calorie intake.
  • Think protein before carbs every time you eat.
  • Have a small snack – with protein – every 2-3 hours, all day long.
  • Eat three meals a day and include PGX with each of them.

PGX can help lower the glycemic index of foods and greatly assist you in managing hunger pangs*. Try it in a recipe or two and let us know if it crushes your cravings!

*Note: 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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Weight Loss: 5 Tips to Achieve Your New Year’s Resolution!

5 tips on how to achieve your weight loss and fitness goals.

We know. It’s only January 3rd, commonly known as “Day 3” amongst the New Year’s Resolutions crowd, and you’re already worried about not being able to live up to your goals. However, although we know that there will be challenges along the way in achieving any goal, when it comes to weight loss and fitness, we’ve got some ideas on how to help you achieve them!

5 Ways to Help You Achieve Your Weight Loss Goals:

  1. Start slow. Just because it’s a new year, doesn’t mean that you are all of a sudden going to be able to do things you couldn’t do before, like lift those heavier weights or do 100 pushups. Start slow and make sure you’re comfortable with the pace. As exercises become easier, gradually increase the difficulty or amount of time or repetitions.
  2. Workout in the morning. If you’re someone who feels utterly exhausted at the end of each day, heading the gym at that point is going to be very difficult for you. Don’t let this stop you! Try heading to the gym or going for a run before your day begins.
  3. Throw out your scale. While it may be very tempting to weigh in every day, this will only serve to discourage you. It’s very hard to see a difference from day to day (and we’re only on Day 2!). If you absolutely must weigh in, try making it a monthly thing rather than a daily one.
  4. Eat well. Don’t think that exercise is the only way to achieve your weight loss and fitness goals. You need to supplement your workouts with healthy eating. Prevent overeating and support your lifestyle changes with PGX .
  5. Get more sleep. By increasing the amount of sleep you get, you will improve your energy levels and be able to be more active throughout the day, increasing the amount of potential calories you could burn!

Stay healthy, PGX’ers!

 

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Dr. Michael Murray Explains Why PGX Works

Dr. Michael Murray shares the multiple benefits of taking PGX.

PGX and the GLP-1 Connection

Achieving ideal body is not about dieting or food deprivation, it is all about eliminating excessive hunger, stabilizing blood sugar levels, and increasing the feelings of pleasure and satisfaction from food. The key tool in helping people achieve these goals is PolyGlycoPlex (PGX) ? the most viscous and soluble fiber ever discovered.

Clinical research has shown to exert the following benefits:

  • Reduces appetite and promotes effective weight loss
  • Stabilizes blood sugar control
  • Increases insulin sensitivity
  • Maintains healthy cholesterol levels already within normal ranges

PGX Increases GLP-1

Several animal studies have provided important information on the actions of PGX. In these studies PGX was shown to reduce food intake, lower body weight, improve insulin action, and produce favorable effects on the liver and cholesterol levels. PGX has been shown to produce a significant increase in glucagon-like peptide-1 (GLP-1) ? a hormone secreted in the small intestine and colon. GLP-1 is secreted by L-cells in the small intestine and colon in response to food intake.

Studies with a synthetic, injectable form of GLP-1 produces significant weight loss in humans as it makes most people feel full, leading to reduced food intake. PGX appears to produce the same effect naturally. PGX not only leads to pulses of GLP-1 release into the bloodstream as it passes throughout the entire digestive tract it has also been shown to increase the number of the cells that produce GLP-1 ? the L cells ? within the intestinal tract. This mechanism explains the prolonged effect of PGX on feelings of satiety.

New Data

The effects of PGX on body weight, food consumption, glucose, insulin, and glucagon-like peptide (GLP-1) levels were determined in Zucker diabetic rats (ZDFs) treated for 12 weeks with normal rodent chow supplemented with cellulose (control, inert fiber), PGX, sitagliptin, and PGX plus sitagliptin.

Sitagliptin (Januvia) is an oral diabetes medication that blocks the enzyme responsible for the rapid breakdown of GLP-1. Naturally produced GLP-1 is broken down by the body within two minutes after it is formed. By inhibiting the breakdown, sitagliptin potentiates the effects of GLP-1.

Because PGX promotes increased GLP-1 release and sitagliptin blocks its breakdown, the expected result is that the combination would produce greater effects than either agent alone. The hypothesis was confirmed in this study as the combination was shown to produce significant blood sugar lowering effects in both short-term and long-term measures.

Reference:

Reimer RA, Grover GJ, Koetzner L, et al. Sitagliptin reduces hyperglycemia and increases satiety hormone secretion more effectively when used with a novel polysaccharide in obese Zucker rats. J. Nutr. Epub ahead of publication. doi: 10.3945/jn.112.163204.

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Correcting Your Exercise Moves!

Here are the top 5 exercises that people often do wrong…

Save yourself injury and really make your workouts effective by learning the proper exercise postures!

When I saw this infographic, I couldn’t resist sharing it with all of our dear PGX readers. These five exercises are very popular moves to do at home and make full body workouts accessible to anyone, no gym necessary. However, they are easier said than done. As someone who guilty of making at least one (or two…fine, maybe three) of these mistakes in my earlier days of fitness exploration, I find this chart to be an excelent reminder.

For a more detailed explanation of how to do all five of these moves correctly, visit the Spark People Blog: The Top 5 Exercises You’re Doing Wrong.

 

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Make a Plan, Not Excuses

5 Tips on Making a Successful Weight Loss Plan

Find inspiration from the man who brought you his musically inspired weight loss journey in Movement, Music & PGX.

The last few months have been busy for my family. The spring has kept us busy with quite a few activities. I?ve been coaching two baseball teams. We have the soccer training for our two boys. We have guitar lessons. We have social engagements and we have all the other things you probably have in your calendars in the life of Suburbia. Stop me if you heard this one before (borrowed from Morrisey)!

It’s no surprise that being so busy means that exercise takes a back seat. Why does that happen? I mean, we know how easy it is to feel exhausted or overwhelmed. If that?s you, I totally understand. I feel your pain.

For those of you that have been following my blog posts…(Yes, I know they are rare. I?m a busy guy remember?!) Anyways, you will remember that I have lost about 60 pounds by riding my bikes (both on the road and on the velodrome), motivating myself with a lot of music and taking PGX. I?ve been proud of my achievement. It has brought me a new wardrobe, second glances from the wife and more confidence in my physical appearance.

That is until the past couple of months. I must confess that I have only been riding once a week. I have also been eating a little less healthy. So, before I knew it, I put on 10 pounds. It happened quickly. Naturally, I started to get frustrated, but remembering that I lost 60 pounds I quickly came up with a plan. After following my plan for the last little while, I got on the scales this morning and guess what? 10 pounds gone again. I am feeling good, baby!

Here are some things that I think will help you. They helped me (especially this month) and I am feeling the awesomeness that comes with success.

  1. You gotta keep moving: Last Friday I went to a golf tournament for my kids school. I was the only guy in the entire tournament that walked the whole 18 holes. Not only did I feel great, but I got a lot of props from the other parents during the dinner at the clubhouse. Oh, yeah!
  2. Pick a tool to track your progress and set goals: Get something to motivate you and or keep track of your progress. I got a Nike Fuel band last month and it is super, super awesome. I also like Fitbit. I like them because they require you to set goals. You get points based on your movement. So, when I take a peek at my Nike Fuel band I walk instead of getting in my car. I?m starting to wonder why I didn?t get one of these sooner.
  3. Substitute the carbs and high sodium foods: Look, I love my burgers. It’s the American in me. I?m not going to change 100% but instead of adding those fries, get the house salad, sans the creamy dressing. You?ll feel better and reduce your caloric intake. Not to mention that your waistline will love you in the morning.
  4. Drink lots of water and moderate your other beverages: I see it all the time in my social settings…people ordering the rum and coke, three beers before the main course and sugary drinks on the sidelines. I?ve always been a big water drinker and, to me, it’s the best beverage every single time. Don?t stop drinking it. It?ll make your body feel really good.
  5. Include PGX in your daily routine: I reduced my intake of PGX during that 10 pound weight gain and noticed I was getting the sweet and salty cravings again and eating a bit bigger portions during meals. This month it’s back in my diet and daily routine and I can tell you that it is working for me. I know it will work for you.

I?m going for 10 more pounds this month. I know I?m going to do it too. Stay tuned for my progress.

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Another PGX Success Story!

“Thanks for making a product that really works.”

Our Real Life PGX Success Stories were so popular last week that when we received this testimonial we just had to share it with you! Meet Edie from Mississauga, Ontario, a Mom of two, who accredits PGX with helping her lose almost 20 pouds in the past two months! Congratulations, Edie! And thank you so much for taking the time to contact us. We love hearing from you!

Read on to learn more about Edie’s experience with PGX!

?I just wanted to say thanks for making a product that really works. I had two babies and the weight was not coming off. I tried SlimStyles with PGX and it worked. The weight is coming off. I don’t feel hungry at all and I feel more energetic. I have been on it for 2 months and lost almost 20lbs. It’s the best stuff around.

I drink your shake for breakfast, and dinner. My problem is eating at night. However, I noticed that at dinner time when I drink my shake and then work out I don’t need to eat anything else. I have also tried other products that made my heart race and made me feel shaky but with SlimStyles I don’t get any off that. Thanks again for making a product that works. Just to mention it, I got my friend on it and she loves it!!!?

-Edie A. from Mississauga, Ontario

Would you like to have your testimonial featured on our blog? Contact us on Facebook or in the comments below. We look forward to hearing from you. 🙂

 

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Join the PGX Health Challenge!

If you live in Burlington, ON, take the PGX Health Challenge from now until February 15th!

Join Cedar Springs Sports Racquet and Fitness Club and enter the PGX Health Challenge today.

If you are a memeber of Cedar Springs Sports Racquet and Fitness Club in Burlington, Ontario, sign up for the PGX Health Challenge and start achieving your weight loss goals today! Not a member? There’s no better time to join!*

After joing the PGX Health Challenge, points are awarded for working out, taking PGX, losing weight and losing body fat percent. Challenge runs from January 1st to February 15th, 2013.

*You must be a member of Cedar Springs Sports Racquet and Fitness in order to enter the PGX Health Challenge. New memebers are welcome!

UPDATE: PGX Health Challenge extended till February 28th!  Draw for prizes March 2nd!

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