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Healthy Eating

  • Simply Canada #150 Contest

    Did you know that SimplyProtein was founded in Canada? Our office is still located in the heart of Toronto and we take pride in our Canadian roots. With Canada's 150th birthday quickly approaching we want to celebrate and will be giving away 150 Maple Pecan bars!

    Leading up to Canada Day we will be collecting 150 reasons why our customers love Canada. The grand prize winner will win 1 box of Maple Pecan bars and 2 other boxes of their choice. We will also be giving away 9 additional runner up prizes of 1 box of Maple Pecan bars. Entry is easy!

     

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  • Static stretches to do before your next golf games

    As mentioned in last week’s post: Golf Stretches to Reduce Injury Risk and Improve Your Game, stretching for golf should not be overlooked, and can help to both improve your game and reduce injury risk.

     

    Last week we discussed dynamic stretching, best performed right before you play to help loosen up your muscles without reducing power.  Static stretches involve holding a stretch in a motionless position for 10-30 seconds. While static stretches help increase flexibility, they can also compromise muscle power. For this reason, they are best performed after a game or on days you are not playing golf.

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  • Health benefits of your herb garden

    Thinking about adding a little touch of green to your summer? Why not add it to your palette as well?

    Whether you’re living in a house with a backyard or a condo with a balcony, a herb garden is the perfect way to bring the summer season a little closer to your kitchen and improve your health! To get started all you need is a planter or small garden patch with access to 3-6 hours of sunlight a day.

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  • Chia Seed Pudding Recipe

    Looking for a quick and delicious brunch idea? Try our favorite chia seed pudding recipe. Chia seeds are packed with fiber and protein, making them a great start to your day. Looking to shake it up a little? Try adding fresh fruit or SimplyProtein Crunch!

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  • 5 Tips to Put a Little More “Spring” Into Your Step

    Now that the winter hibernation is over, it's time to get moving and back into a healthier routine. Enlist your friends and family and pledge to start healthier habits. With their support, you'll be more accountable and you'll have a lot more fun! Here are some of our tips to start Spring off right:

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  • Recipe: Pumpkin Pie with Simply Crust

    Looking for ways to make your holiday treats better for you? This super easy no-bake recipe features a SimplyProtein Bar® crust for a delicious, gluten-free and vegan option!

    34582893 - whipped pumpkin pie on a fork and a slice on a plate

    Yield: 1 9-inch pie, 8 servings

    You will need:

    • 9-inch pie dish
    • Food processor or blender
    • Parchment paper

      Pie Crust:
    • 2 cup pecans
    • 1 cup dates
    • 2 tsp cinnamon
    • 1 SimplyProtein® Double Chocolate Bar
    • 1-1/2 tsp Virgin Coconut Oil

     

    Filling:

    • 1 can pure pumpkin puree
    • ¼ cup coconut sugar
    • ½ cup walnuts
    • 2 tsp pumpkin pie spice

     

    Directions

    1. In a food processor, blend crust ingredients until crumbly.

    2. Take a piece of parchment paper and press into pie dish.

    3. Take crust mixture and spread on top of parchment paper.  With your hand, press the mixture into the pan until it is an even thickness.

    4. In a food processor, blend the filling ingredients.

    5. Carefully pour the filling into the pie dish with crust mixture.

    6. Optional: Spread or pipe your favourite whipped topping over the surface of the pie for a festive look.

    7. Refrigerate to allow crust to firm and hold.

    8. When ready to serve, remove the parchment paper and enjoy!

  • 8 ways to avoid sugar during the holidays

    It’s no secret that the holidays are filled with sugar-coated, guilt-inducing and devilishly tempting treats. We have you covered with the top tips for avoiding falling off the low-sugar wagon!

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    1. Avoid alcohol

    Wine, beer, liquor and cocktails can all be unexpected filled with sugar. Instead of a cocktail before, during, and after dinner, decide when you want to have your drink and stick to just one.

    2. Explain to your friends and family

    Don’t feel pressured to eat heavy, unhealthy foods because you’re afraid to offend somebody. Explain what you’re doing and ask that your friends and family respect your choice to cut back- more for them!

    3. Bring a light, healthy dish

    Bring a healthy option to share with others and keep yourself on track. A light and refreshing dish like this Farro Stuffing with Butternut Squash and Almonds will be welcome amidst all the heavy and hearty offerings!

    4. Don’t settle at the food court

    If your holiday shopping has got you hungry, resist the urge to get a carb-heavy burger or plate. There are healthier options such as soups, salads and wraps.

    5. Consider skipping the holiday baking

    Avoid placing yourself in temptations way- instead of holiday cookies and candies, try spending family time making holiday crafts or playing in the snow!

    6. Drink water

    When you feel a sugar craving coming on, fill yourself up with a full glass of water. This will make you feel more full and energized, which might be what your body really wants!

    7. Eat natural sugars to curb your craving

    Fruits and sweet vegetables such as apples and sweet potatoes contain a high fibre content which acts to counteract the negative effects of sugar.

    8. Don’t deprive yourself

    Sometimes you just need to indulge! If you have chocolate cravings, keep a high-quality 70% cacao chocolate bar around and have a piece when you feel the cravings coming.

  • How to Combat Hidden Sugars

    Sick and tired of the 3pm sugar slump? Take back control of your energy- we have you covered with tips on decoding and uncovering the sugar hidden in your favourite snacks!

    1. How to Expose Disguised Sugars

    Sugar comes in many tricky forms. Learn to recognize ingredients under different names, but have the same impact on your health as sugar.

    Watch out for...blog1

    • Ingredients ending in “ose” or with the word “syrup"
    • Natural sweeteners such as agave nectar, rice syrup, and honey aren’t much better—our bodies can’t tell the difference between natural and processed sugars!

    2. Always read the ingredients list!

    Ingredients are listed in descending order by weight—meaning the first ingredient makes up more of the product than the second, and so-forth.

    Watch out for long lists that list sugar or disguised sugars in the first 5 ingredients.

    ingredients Let’s take a look at the ingredients in this generic granola bar. There are 15 sugars in over 50 ingredients, and 3 sugars are listed in the first 5 ingredients! We’ll pass on this snack.

    3. What Nutrition Facts to Look Out For

    Look at the Protein. Is there more protein than sugar? Protein helps to fill us up and keep us full, so choose a snack that has a substantial amount of protein.

    Look at the Fiber to Sugar Ratio. Good, whole foods have less or equal sugar to fiber—a 1:1 ratio. Unfortunately, the average American consumes closer to 12:1 sugar to fiber in their food every single day.

    nutritionfacts Let’s look at this Nutrition Facts label. There are only 2g of protein for 19g of sugar- yikes! In addition, the sugar to fiber ratio is 2:0. You can indulge in these sweet treats in moderation, but expect a sugar crash after this snack!
  • How to Keep Blood Sugar Low

    Keep track of time to avoid forgetting eating Keep track of time to avoid forgetting eating

    Forget calories for a minute—let’s talk about blood sugar. It’s the glucose found in your blood, and insulin is the stuff that allows glucose to enter your cells for energy. You may already know that blood sugar ebbs and flows throughout the day depending on what you eat, and letting it drop super low can leave you irritable, shaky, and fatigued.

    But here’s a nugget worth writing down: Keeping your blood sugar stable could help you lose weight, says Stephanie Clarke, R.D., a nutritionist with C&J Nutrition in New York City. “When your blood sugar is balanced, you’ll feel more energized, less hungry, and you may not cave to cravings, which can help you lose weight by lowering your overall calorie intake.” Keeping your blood sugar in check can also help prevent insulin resistance, which can lead to weight gain by minimizing frequent spikes. In short, it's a crucial part of getting your weight-loss game on point.

    The crash and burn that comes with low blood sugar (called hypoglycemia) isn't hard to detect: It can make you feel sweaty, weak, dizzy, annoyed, or even lead to a rapid pulse, says Clarke. You can have a blood sugar crash after not eating for a long time, or after eating a big meal packed with processed carbs, like white pasta or bread, which causes it to shoot up and then drop quickly.

    Blood sugar that’s too high, called hyperglycemia, can lead to thirst, headaches, and blurred vision. But these symptoms don’t usually show up unless it’s through the roof. If this happens to you, see a doc to rule out diabetes.

    With all of that out of the way, here's how you can level out your blood sugar to crush cravings, feel energized, and tackle weight-loss sabotaging hanger.

    Watch the Clock

    After three or four hours of not eating, hypoglycermia can kick in, says Clarke. To keep this from happening, set an alarm so that hunger doesn't creep up on you while you're busy at work. Eating small, frequent meals every three to four hours is clutch for keeping your sugars in a healthy range, she says.

    Pick Worthy Snacks

    Aim to include at least two of the three major nutrient groups—carbs, protein, and fat—in each snack, she says. For example, one snack might include a healthy fat, like peanut butter, and a high-fiber carb, such as a whole wheat English muffin. Another might include protein and healthy carbs in one, like edamame.

    Skip Simple Carbs

    Breads, pastas, sweets, even juices are super-low in fiber, the nutrient that helps control blood sugar spikes by delaying how much sugar your body absorbs. You can get a better dose of fiber in less processed carbs like whole grains, squash, and sweet potatoes.

    Add Protein

    Protein-packed foods, like lean chicken, turkey, fish, quinoa, legumes, nuts, and seeds, are also slow to digest and key for glucose control. Bonus: They will keep you satisfied much longer than processed carbs.

    Slip In Healthy Fats

    Good fats work like protein to keep your blood sugar levels stable, as long as you watch your portion sizes. Avocados, nuts, olives, and fish are all great sources for any meal—and cooking with olive oil or avocado oil helps, too.

    Hit the Gym

    Working out allows your body to burn stored glucose for energy, which leaves you feeling like a happy camper for longer.  

     

    (Source:  Keeping Your Blood Sugar in Check Comes with a Bonus Prize: Weight Loss by Kristen Dold - December 15th 2015)

  • Depression and Carbs: Why Your Cravings May Say More About Your Mood Than Your Self-Control

    Winter DepressionIf winter weather triggers carbohydrate cravings, you're not alone. Many people snack more on carbohydrate-containing foods in winter, sometimes in an unconscious effort to boost their mood, says Judith Wurtman, PhD, a former scientist at the Massachusetts Institute of Technology and co-author of The Serotonin Power Diet. How can you tell if your seasonal carbohydrate cravings are in the normal range or a possible symptom of winter depression?

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