In The Pink 411

Monday, 24 June 2019

Your Plexus® Schedule: The Ultimate Guide on Taking Plexus® Products

You committed to health and happiness. You placed your Plexus® order. You stalked the mailman. The order arrived! You tear open the box, and now you’ve got a lovely stash of health and happiness products sitting there on your counter, just waiting to change your life.

And then the questions come.

“Can I take this right now?”
“Can I take this before bed?”
“Do I have to take this with food?”
“What do I mix this in?”
“I love this stuff! Can I take more right away?”

We know that it’s always a little bit overwhelming to get started on a new supplement or dietary routine (which is why you should always talk to your doctor before doing so). And of course, you should always follow suggested use guidelines from the product labels.

But if you’d like just a little more help navigating your new health and happiness regimen, you’re in the right place. We’re going to take an up-close, in-depth look at how and when to take your Plexus products to make sure they’re giving you the results you’re looking for.

Because as good as they look on your counter, they won’t do you any good just sitting there.

Meet the fam: your intro to Plexus products

First, let’s get to know each of our Plexus products, including directions on how to take them. (In alphabetical order; we don’t play favourites in this family.) If you’re already totally familiar with all our products, you can skip to the next section, you smarty-pants, you!

Plexus Bio Cleanse™
Benefits: Contains magnesium that helps you manage those days when you feel unbalanced and uncomfortable.
How and when to take Bio Cleanse: Take 2 capsules with 250 mL of water 3 times daily between meals.

Plexus Block™
Benefits: Helps support healthy glucose metabolism and the body’s ability to metabolize the beneficial nutrients your body needs.
How and when to take Block: Take 2 capsules with water immediately before meals containing sugar or carbohydrates. Use Block no more than two times per day.

Plexus Ease™ Capsules
Benefits: Designed to soothe away discomfort due to an active lifestyle.
How and when to take Ease Capsules: Take 1 to 3 capsules per day as needed. Take with food.

Plexus Edge™
Benefits: Helps to temporarily improve mental alertness, mental focus and increased energy levels.
How and when to take Edge: Take 1 capsule at breakfast or lunch.

Plexus Lean™ Vegetarian
Benefits: 100% vegetarian meal replacement that delivers nutrition, weight loss^ benefits, and energy. 20 g of protein from pea, rice, and ancient grains. 24 bioavailable vitamins and minerals. Helps control hunger with high protein and fiber. Delicious chocolate mocha flavour.

How and when to take Lean Vegetarian: For a meal, blend or stir 2 scoops (60 g) with 295 mL – 355 mL of cold water. For a snack, blend or stir 1 scoop (30 g) with 145 mL – 175 mL. of cold water.

Plexus Lean Whey
Benefits: Next-level meal replacements that go way beyond the protein shake, providing 15 g of rBGH-Free whey protein, 24 bioavailable vitamins and minerals. Supports digestive health and weight loss^. Available in Milk Chocolate and Creamy Vanilla.

How and when to take Lean Whey: For a meal, blend or stir 2 scoops (40 g) with 237 mL of nonfat milk. For a snack, blend or stir 1 scoop (20 g) with 118 mL – 177 mL. of 1% milk. Can be used twice a day for weight loss^ or once a day for weight maintenance.

Plexus Slim®
Benefits: Plexus Slim features a proprietary formula with powerful ingredients that help with supporting cardiovascular health and maintaining healthy blood pressure levels. Packed with antioxidant support, Slim helps protect cells from the oxidative damage caused by free radicals, all while supporting a healthy glucose metabolism - helping you manage your weight safely and effectively.*

How and when to take Slim: Pour one packet of Plexus Slim into 360-480 mL of water, shake well, and consume once daily half an hour before a meal.

Plexus VitalBiome™
Benefits: A probiotic with clinically-demonstrated ingredients to help improve your health! The formula contains 8 different probiotic strains that that promote a favourable gut flora, helping bring your microbiome back into balance, helping you feel better all around.
How and when to take VitalBiome: Take 1 capsule daily. If you are taking antibiotic(s)or anti-fungal(s), take at least 2-3 hours before or after taking your medication.

Plexus XFactor Plus™
Benefits: XFactor Plus helps you stay healthier and feel better with premium, bioavailable forms of nutrients and vitamins. Helps to maintain and support cognitive and healthy immune function. Boosts metabolism and supports normal thyroid function.
How and when to take XFactor Plus: Take 2 capsules daily with food.

Your health and happiness schedule: what your daily routine might look like

Now that you’ve got a good grasp on what each of our products does, and a general idea of how and when to take them, let’s create a hypothetical product regimen for a typical day.

Morning (daily)

Slim 30-60 minutes before breakfast (pour into a water bottle, shake, and drink. Done.)
Plexus VitalBiome (1 capsule) with breakfast
Plexus XFactor Plus (2 capsules) with breakfast

Morning (as needed)

Plexus Lean (Vegetarian or Whey) for a quick, healthy breakfast (Vegetarian: 2 scoops in 295 mL - 355 mL cold water; Whey: 2 scoops in 250 mL 1% milk)

Mid-morning (daily)

Plexus Bio Cleanse (2 capsules, take with 236 mL water)
Plexus Lean (Vegetarian or Whey) for a snack (Vegetarian: 1 scoop in 145 mL - 175 mL cold water; Whey: 1 scoop in 118 mL 1% milk)

Lunchtime (as needed)

Plexus Block (2 capsules; take if eating a carb-heavy lunch)
Plexus Lean (Vegetarian or Whey) for a quick, healthy meal (Vegetarian: 2 scoops in 295 mL – 355 mL cold water; Whey: 2 scoops in 250 mL 1% milk)

Before dinner (daily)

Plexus Bio Cleanse (2 capsules, take with 236 mL water) (Yes, you can take this twice a day! Between meals or at night is recommended.)

Before dinner (as needed)

Plexus Block (2 capsules; take if eating a carb-heavy dinner)

Before bed (as needed)

Plexus Ease (1 capsule)

That’s the recipe for daily health and happiness. You’re welcome.

Only want to take products a couple times a day?

If you’re the type that wants to limit your product-taking to two times a day, no worries. We’ve got a simplified regimen, just for you.

Two times a day
Morning: Slim, XFactor Plus
Night: BioCleanse, Ease

And remember: even if you’re following this simplified routine, you can add Block before a carb-heavy meal (up to twice daily).

Still have questions? We’ve got answers.

Here are some common questions we get about how and when to use certain Plexus products. If you have a question of your own, don’t be afraid to ask a friendly Ambassador, or check out our product pages for more information!

Q: Do I need to refrigerate VitalBiome?
A: It is not necessary to refrigerate VitalBiome. VitalBiome is guaranteed to deliver efficacious amounts of probiotics if stored below 21ºC.

Q: When is the best time to take XFactor Plus?
A: It is recommended that you get into a routine of taking XFactor Plus whenever convenient for you. Those with a sensitive stomach may consider taking it with a meal..

Let’s wrap this up.

The bottom line: these products are for you. Your health and happiness is on the line. Customize your routine to your needs, make adjustments as needed, and enjoy a happier, healthier you!

Disclaimers:
^As part of an energy-reduced diet
*Along with a healthy lifestyle that includes calorie reduction and physical activity

Plexus® is headed Down Under!

Break out the Vegemite and fire up the barbie! (Skip the shrimp, though; grab the prawns instead, aye?)

This launch has been a long time coming, and we couldn’t be more thrilled to bring our lineup of health and happiness products to our Aussie mates.

We’re celebrating today by sharing some fun facts about Australia, including some that demonstrate exactly why Australia and Plexus are a match made in heaven (or, you know, the Outback).

The History of Australia

From the “OG” civilization to busting that “penal colony” stereotype, Australia has a rich and exciting history. It would take 50,000 years (literally) to go over it all, so we’ll just stick to the highlights.

The Aboriginal people of Australia are thought to have arrived on the continent about 50,000 years ago, and they are the oldest continuous civilization on Earth.1
Captain James Cook claimed the east coast of the continent for Britain in 1770, naming it New South Wales.1 2
Australia was considered to have some political and economic significance for Britain, considering its location and resources. It was also seen as a potential solution to crowded prisons, and was, to some extent, used as a penal colony. Over time, about 160,000 British convicts were sent to Australia.2 3
The Commonwealth of Australia was established on January 1, 1901, but the official national day of Australia—Australia Day—is celebrated on January 26.

Health and Happiness in Australia

Fresh air, plenty of sunlight, a temperate climate, and endless opportunities for outdoor activities. Sounds like a recipe for health and happiness, wouldn’t you say? Plexus is all about health and happiness, so these facts about Australian life caught our attention.

The most recent edition of the Bloomberg Healthiest Country Index ranked Australia as the 7th healthiest nation in the world.4
Vegemite, the ever-popular Australian spread, is actually quite nutritious. It’s a good source of vitamins B1, B9, B2, and B3, and the reduced-salt variety provides a good dose of vitamins B6 and B12.5 Plexus loves our B vitamins too, with strong showings in our Lean products! Not all of us at Plexus can claim to be fans of Vegemite (yet), but we’re ready to try it!
Australia’s life expectancy is higher than the global average. In 2015, the World Health Organization listed Australia as having the 4th highest life expectancy in the world.6

Direct Sales in Australia7

We’re big believers in the power and opportunity of direct sales, and so, apparently, are Aussies! These facts about direct sales in Australia make us even more excited to bring Plexus’ one-of-a-kind product lineup to the land Down Under.

More than 575,000 Australians are involved in direct sales.
Direct sales transactions in Australia add up to about 5.5 million dollars per year (that’s 9 sales every minute!).
Australia is number 24 in the world in direct sales.
Direct sales have totaled over $1B in its time in Australia (that’s a big pie!).

The market is there. The opportunity is there. And with Plexus, the right products will be there (not to mention one of the top 40 direct sales companies in the world). Get ready, Australia—this is gonna be big.

Just for Fun Australia Facts

Australia is one of the most diverse, unique, and fascinating countries in the world. Don’t believe us? Here are some of our favorite “just for fun” facts about Australia.

Australian Football (or “footy”) is the most popular spectator sport in the country. In fact, it is one of the most watched sports in the world. In the state of Victoria, the Friday before the grand final is actually a public holiday (we fully support this).
Australians observe Harmony Day each year to celebrate the cultural diversity and inclusivity in the country.
The population of Australia is right around 25 million, and just over 90% of the population lives in urban areas.8 To compare, the state of Texas has a population of about 28 million, and Australia is about 11 times bigger than Texas.
Ever had a Tim Tam? These popular cookies (sorry, biscuits) are an Australian staple. The classic Tim Tam is two chocolate biscuits with a layer of chocolate cream filling between them, all coated in chocolate. (Hey, Plexus loves chocolate, too! Try your next Tim Tam Slam with some Plexus Lean™.)
Australia goes big. Really big. A number of “big things” can be found throughout the country, including the Big Banana in Coffs Harbour, the Big Lamb in Guyra, the Big Mango in Bowen, and Ploddy the Dinosaur in Somersby.
The technology that would become Google Maps was invented in Australia. As was WiFi!9
Australia is the smallest continent in the world, but the 6th largest country.
The country is known for its variety of wildlife, and some of it is extremely dangerous (10 of the 15 most venomous snakes in the world, anyone?).
Love the beach? Then you’ll love Australia. With over 10,000 beaches (10,685, to be exact10) along 50,000 kilometers of coastline, you could visit a new beach every day for 27 years. Twenty. Seven. Years.
Australia is home to the world’s longest golf course, longest fence, and longest stretch of straight railroad track.11

Australia has made its mark on the world with its beauty, culture, and warm, inviting people. Now Plexus is ready to make our mark on Australia! We can’t wait to share our health and happiness products with you.

We’ll see you Down Under. Ta!

REFERENCES/SOURCES:

1. https://www.australia.com/en/facts-and-planning/history.html
2. https://www.britannica.com/place/Australia/History
3. https://www.nationsonline.org/oneworld/History/Australia-history.htm
4. https://www.bloomberg.com/news/articles/2019-02-24/spain-tops-italy-as-world-s-healthiest-nation-while-u-s-slips
5. https://www.healthline.com/nutrition/vegemite#nutrition
6. https://en.wikipedia.org/wiki/List_of_countries_by_life_expectancy#List_by_the_World_Health_Organization_(2015)
7. https://directselling.org.au/statistics-research/
8. http://www.worldometers.info/world-population/australia-population/
9. https://www.usnews.com/news/best-countries/slideshows/5-inventions-you-didnt-know-came-from-australia?slide=2
10. http://sydney.edu.au/sup/books/marine/
11. https://landlopers.com/2014/03/09/australia-facts

Thursday, 20 June 2019

Plexus Active™: Healthier Energy, Healthier You

When we hear the phrase “active lifestyle,” we often think of outdoor hikes, gym workouts, marathon training, and recreational sports. Because to be “active,” you have to be an exercise junkie, right?

Wrong.

If you think about it, pretty much everyone lives an active life, whether they realize it or not.

Why? Because every movement counts.

From packing lunches in the morning, to dominating that client presentation, to cheering at a soccer game, to fighting through that grueling spin class you love to hate...it all keeps you moving, hour after hour, day after day.

Whatever your active life looks like, it makes sense that at some point or another, your energy will start to fade.

(Either that, or you’ll be so tired that one day you’ll wake up with your face planted in the salad you brought for lunch, and you’ll have no idea what happened, where you are, or how you got there. Not speaking from experience or anything.)

So what do we do when that inevitable slump hits and we need something, anything, to help us get through the rest of the day?

Some people might go for coffee or tea. But that might not give you enough of a boost.

Plenty of people enjoy their daily soda (hello calories, sugar, and artificial everything!).

And in times of desperation, there are always those drinks. The ones that definitely wake you up...but are also neon green, artificially flavored, and packed with chemical stimulants that give you the jitters now and a crash later.

It seems like all your options require you to sacrifice your health just to give you the energy you’re looking for.

What if all you want is an energy boost that is free from all the artificial junk, and gives you energy from natural sources?

If that’s the case, then you want Plexus Active.

Plexus Active: a healthy lifestyle performance mix

Plexus Active is the lifestyle performance mix that can give you a boost of energy from natural sources, helping supercharge you through life’s moments without all the calories, sugar, and chemicals commonly found in alternative products. *

Active gives you the energy you need in a better-for-you formula that won't have you regretting your choice in a few hours. That’s because Active provides a clean energy lift that lasts, helping you avoid the jitters and crash you get from other chemical-packed, sugar-laden drinks. *

Even better, Active does more than just help you keep your eyes open. Some of its ingredients actually help boost alertness, focus, and mental clarity, so you can always be at the top of your game! *

What benefits does Plexus Active have?

Active was created to be a healthier energy solution, but it’s so much more. Active’s main benefits are:

Clean, long-lasting energy*
Boosts performance & mental clarity*
Enhances feeling of alertness*
Supports improved performance*
Supports natural nitric oxide production*
Reduces oxidative stress*

Bottom line: Active is a healthier way to get you going, keep you going, and help you feel and perform your best. *

Who is Plexus Active for?

Plexus Active was made for anyone who needs a daily energy lift, but doesn’t want to sacrifice their health. * We love Active for:

Busy parents. Sleep deprived? Check. Always on-the-go? Check. Brain fog from listening to “kid-friendly” music in the car all day? Check. If anyone needs a little energy lift every day, it’s moms and dads. *
College students. From early morning classes to late night cram sessions (plus a football game here and there for good measure), college students are always moving, and can always use a good, healthy recharge. *
Athletes. Athletes might be inclined to avoid “energy” products because of the questionable ingredients those products usually contain. Active is perfect for boosting performance, mental clarity, and energy, without lowering your standards. *
Professionals. Some work days just seem to go on...and on...and on. When that post-lunch slump hits, busy professionals need something that will help raise their energy now, without setting them up for a crash later. That’s Active. *

You get the picture. No matter what your day looks like, Active is the healthiest way to get the energy boost you need to power through. *

Plexus Active Ingredients?

What makes Active different? It’s all about the ingredients. Active contains:

Caffeine from natural sources like green tea extract and yerba mate leaf extract. Caffeine is found naturally in these plants and is one of the most common ingredients for supporting feelings of energy. *
S7™ plant nutrient blend containing green coffee bean, green tea, turmeric, tart cherry, blueberry, broccoli, and kale. (P.S. This is one of Active’s secret weapons. We’ll talk more about it later!)
ActiGin® is a compound of Panax notoginseng (ginseng) and Rosa roxburghii (chestnut rose) that when combined with natural caffeine, they help support endurance.*
L-Theanine, an amino acid most commonly found in green tea that helps to increase a sense of alertness and supports mental clarity and focus.*
Vitamins A, C, E, and B in bioavailable forms, for overall health*
L-citrulline malate, a unique amino acid not involved in protein synthesis. It helps with the body’s recycling of citrulline and arginine to support nitric oxide production which is associated with muscle recovery (more on that later). Malate is a form of malic acid which is naturally present in high amounts in fruits and is also found in our bodies. It contributes a slight sour flavor.*
Alpha-Glycerophosphocholine (say that five times fast!), a phospholipid and a natural source of choline. Choline is an essential nutrient necessary for the body’s synthesis of its own phospholipids, which are essential components of cell membranes. Choline also provides brain power support.*
Trehalose: Trehalose is a unique sweetener derived from mushrooms. The source used in Active is derived from tapioca starch. It is digested slower than dextrose and sucrose and is less sweet.
Honey Powder: Provides a natural source of sweetness and improved flavor profile over regular sugar that complements the golden color of Active.
Stevia Leaf Extract: Stevia is a perennial herb native to South America that has been used for centuries as a medicinal herb and a natural sweetener. The extract is prepared from the sweet-tasting leaves, and is standardized to 99% Rebaudioside A. The extract is then purified by filtration and crystallized into a compound that is typically 200 times sweeter than table sugar and has zero-calories. Plexus® uses a 100% pure, Non-GMO Stevia rebaudiana.
Beta Carotene: Is an antioxidant found in plants like carrots and pumpkins that the body can convert into vitamin A and contributes to the orange hue in the color of Plexus Active.*
Monk Fruit Extract: A sweetener extracted from the monk fruit. The monk fruit is a small, round fruit grown in Southeast Asia. Monk fruit extract can provide a level of sweetness around 100–250 times greater than table sugar and contains zero calories.

Almost as important as what’s in Active is what’s not in it. Active doesn’t contain the “junk” that other energy products do. That means:

NO artificial flavors. Active has a refreshing, natural, peach-mango flavor.
NO artificial sweeteners. Active contains only 3 grams of sugar, and is sweetened naturally by honey powder, Stevia, monk fruit extract, and trehalose.
NO artificial colors. ^ The color in Active is mostly created by beta carotene, an antioxidant that is also found in carrots and pumpkins (hence Active’s orange hue).
NO artificial preservatives. The citric acid in Active acts as a natural preservative.

And with only 25 calories, Active really is a choice you can feel good about, any time of day.

Nitric Oxide Benefits

One thing that makes Active so unique is that it helps to increase nitric oxide in the body. In fact, remember that S7 blend? Well, S7 is an antioxidant-rich blend of plant extracts, and the amount of this blend in Active has been clinically shown in increase nitric oxide in the body by 175%. *

Why does that matter? Because nitric oxide, which is naturally produced by our bodies, acts as a vasodilator. This means that it signals our blood vessels to relax, which increases blood flow. This is good news for anyone who wants to keep their blood vessels healthy, but it’s also great news in terms of performance. Increased blood flow means that active muscles can get more of the oxygen, fuel, and key nutrients they need to keep going strong—through a marathon, a yoga class, or even just busy, everyday life. *

Nitric oxide also acts as a neurotransmitter that helps reduce oxidative stress, which can help with mental and physical wellbeing. *

Can your energy drink do that?

How does Plexus Active compare to other energy drinks?

Active leads the way in terms of providing energy without compromising health. When compared to other “energy” products, the difference is pretty clear:

Bottom line: Active gives you the energy you want, without the bad stuff you don’t. *

How do I take Plexus Active?

Plexus Active is a supplement mix that can either be taken on its own (mixed with water) or mixed with other products like Plexus Slim. The flavor profiles of Slim and Active were made to complement each other, so you get a delicious, flavor-packed mix that’s full of health benefits.

How often can I take Plexus Active?

Plexus Active contains 100 mg of caffeine. Mayo Clinic has cited 400 mg of caffeine as the safe limit for healthy adults. This means that Active can be taken daily, and can be taken at the same time as other products containing caffeine.

How long will the energy I get from Plexus Active last?

As is the case with many supplement products, results will vary with Active. Typically, people start seeing the effects of Active within 10 minutes or so, and those effects can last up to 6 hours.

Plexus Active is here to change the way we think about health. It’s here to show us that we don’t have to sacrifice energy in the name of health...and we don’t have to sacrifice health in the name of energy. Active is a way to get an energy boost from clean sources, so you can live your best life while feeling energized, focused, and alert. *

Stay healthy, stay happy, and stay active!

DISCLAIMERS:

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

Tuesday, 18 December 2018

Health Meets Happiness

We take health and happiness pretty seriously around here. We live it, breathe it, love it, and share it. And that’s why we get a little skeptical when we hear about the latest “trends” in the realm of health and happiness.

Like that reaction you had when you heard that the fanny pack was back. Yeah, that one.

Not that we have anything against trends (fanny packs are super functional, after all), but when it comes to something as important as health and happiness, we want to make sure we’re making changes and adopting habits that will have a lasting impact. We want to sift out the here today, gone tomorrow “crazes,” and focus on things with a little staying power.

So if you’re looking for a more trustworthy list of health and happiness trends to carry you through 2019, look no further. We’ve got your guide to the very best practices and products to bring you health and happiness all year long.

Wearable technologies. The old-school pedometer was a powerhouse invention, but let’s face it—it’s got nothing on the current collection of wearable technology popping up in every store, everywhere. From basic, step-tracking wristbands (the more stylish pedometer, if you will), to tricked-out smart watches that make calls, track your heart rate, and even remind you to breathe, “wearables” are more popular than ever, and they’re not going anywhere any time soon.

A word of warning about wearables: it’s easy to get caught up in the latest and greatest features, but don’t be afraid to take the more basic route, as long as it fits your needs. Do you need it to communicate with your phone? Does it have to track your heart rate? Does it need to be waterproof? All these features (and many, many more) are available, but overdoing it could get expensive. Shop based on your needs, and your wearable will serve you for quite a while.

High-Intensity Interval Training (HIIT). When it comes to finding the time for a solid, sweat-inducing, muscle-burning workout, the struggle is real. Squeezing an hour-long jog between work, family, home, community, and personal responsibilities is just not realistic for many people.

Enter the HIIT workout.

HIIT, or high-intensity interval training, is a workout designed to be fast and intense, but super effective. During a HIIT session, you push yourself as hard as you can for a certain amount of time (say, 30 seconds), and then rest for a certain amount of time (say, 60 seconds). A 1:2 ratio of work to rest is a good place to start. The idea behind this is that many health or fitness goals—like better endurance, increased metabolism, and decreased body fat—are all more easily achieved when your body is working its hardest.1

A HIIT workout will leave you sweaty and sore (the good kind of sore), but without spending hours at the gym pounding the treadmill or lifting heavy weights. HIIT workouts are generally considered to be aerobic exercises, since they get that heart rate up. However, they also often help strengthen or tone your muscles through the use of body weight exercises (think: pushups, lunges, squat jumps, etc.) that keep your heart pumping while working those muscles.

In short, you get a lot of bang for your buck when it comes to HIIT. And a lot of HIIT exercises can be done without the use of additional equipment. So, you’ve got a short, effective workout that you don’t need a gym membership for? Yeah, we’d say that has some staying power. This is one “trend” that isn’t going anywhere in 2019.

Need some HIIT-spiration? Check out these HIIT exercise routines to get you going:

HIIT Workout
Tabata Workout (one of the more popular type of HIIT exercise routines)

Yoga. If you’ve yet to discover the power of the “namaste,” don’t worry: yoga is still going strong into 2019, and considering the fact that it’s been around for at least 5,000 years,2 we think it’s still got a few years (or, you know, centuries) to go before people get tired of it.

Today, you’d be hard pressed to find a gym that doesn’t offer some form of a yoga class. Perhaps one of the reasons for this is that there are so many different varieties of yoga. For example:

Hatha: most basic yoga classes are Hatha yoga classes. They offer a good introduction to simple yoga poses and will leave you feeling loosened up.
Bikram/hot yoga: Bikram and hot yoga are actually not the same thing. While both are done in a heated studio (oh, the sweat!), Bikram follows the same set of poses in every session, while hot yoga offers more flexibility in the sequence.
Restorative: As you might guess, Restorative yoga focuses largely on relaxation and recharging. You use props (blankets, bolsters, etc.) to get your body into the poses without much effort.3

Yoga can hardly be called a trend anymore, and we’re very confident that it’s one health and happiness practice you can count on sticking around for years to come.

Partner or group activities. Remember step aerobics? These group classes were all the rage in the 80s and 90s (big hair, sweatband, and neon leggings required), but they’ve come back in a big way in the past few years. Group classes like Zumba, yoga, indoor cycling, and more are continuing to gain in popularity, and we see them as a big health and happiness trend that will be here for a while.

The great thing about group activities is that there’s built-in accountability. A lot of times, you have to reserve your spot in the class, so you’ve got to show up. Plus, the other people in class (not to mention the teacher) will provide just enough social pressure to keep you motivated. Not only that, but these classes are often high energy and (dare we say it?) a lot of fun. Who knows: you might start looking forward to your weekly spin class.

The same holds true even if you just have one workout buddy. That person is counting on you to show up, and is there for encouragement when you need them. That’s why so many people find that having someone to work out with helps them develop more regular exercise habits.

So if you’re looking to up your health and happiness game in 2019, make sure you take a friend—or a whole bunch of friends—along for the ride. You’ll be glad you did!

Functional fitness. Ever pulled a muscle carrying all those bags of groceries in from the car (one trip or bust!)? Ever tried to scoot a sofa over so you can vacuum underneath it, but you tweak your back in the process?

Of course you haven’t. (Wink wink.)

But, just in case you ever do find yourself in such a situation, you might want to look into functional fitness. Functional fitness basically involves exercises that help you perform day-to-day tasks more comfortably and without injury.

Traditional exercise tends to focus on one specific part of the body: your biceps, your quads, your deltoids, etc. The problem is that most of our daily activities don’t require one singular muscle, but rather multiple muscles working together. Functional fitness takes this into account and focuses on exercises that work many muscles or joints simultaneously, more closely simulating every day activities. For example, traditional fitness might have you do a sitting row, whereas functional fitness would have you do a bent over row, which works the back along with the arms and shoulders.4

Mindfulness. We know, we know. “Mindfulness” has become a bit of a buzzword—one of those things everyone talks about but that most people don’t really take the time to understand or practice.

But bear with us, because real mindfulness can truly have a big impact on your health and happiness. And it’s something that requires practice. It’s more than just sitting in a quiet room and thinking. It’s being aware of your thoughts, your feelings, your judgments, your surroundings, and your physical body. It’s separating yourself from your thoughts and observing them more like an outsider would.

Mindfulness, as we said, takes practice, and it’s best achieved through meditation. It probably won’t come naturally to you. You might even feel silly the first couple times you do it. That’s okay. Stick with it. Find some guided meditations that work for you (there are plenty of apps available for your phone, or recordings online) and give it a solid try.

Why? Because mindfulness can help you be calmer, more present, and less stressed. It can retrain your brain to focus better. It could help you sleep, or calm your nerves.5 And while “mindfulness” has been used rather flippantly in recent past, we see this as a trend that can only grow, as more and more people discover its benefits.

Weight management as a lifestyle. Go ahead and read that again. It doesn’t say “quick and easy fad diets for weight loss,” or “juice cleanses that will make you drop 12 pounds overnight,” or even “dedicating your life to the gym and living and dying by the numbers on the scale.” Nope.

The “trend” that we think is here to stay is treating your weight management strategies as a lifestyle. You’re changing your long-term habits, rather than your short-term menu. You’re finding a sustainable fitness routine, not one that practically kills you every time you do it. This is about making smart, everyday decisions—decisions that might seem small at first, but that really add up over time to a happier, healthier life. Decisions like:

Creating a sustainable nutrition plan that includes healthful meal replacements(not your average “protein shake.”
Filling in those inevitable nutritional gaps (are you getting your B vitamins? Methylated folate? Vitamins A, C, D3? Are you sure?) with a powerful multivitamin.
Taking care of your gut?
Taking steps to block those carbs when you just have to have the spaghetti?

It’s decisions like these that will end up making real changes in your life. And we’re excited to see that others are catching on to this as well—the idea that “health” shouldn’t end with your diet. So ditch the yo-yo diets, and make 2019 the year you make a real lifestyle change.

If you want lasting health and happiness this year (and we’re pretty sure you do), these are the bandwagons to jump on. They’re effective, they’re sustainable, and they’ll get you through 2019 and beyond. Trust us. After all—we are the experts.

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Friday, 16 November 2018

Help Weight Loss One Pinch, Dash, or Sprinkle at a Time

Eating healthy and nutritious foods is always a good idea, but it is not always a delicious idea. Ask anyone who’s been on a diet, and they’ll tell you that they ended up eating many of the same foods over and over (and over again). As much as we love chicken and steamed vegetables, you can only eat those so many days in a row before your mind and your stomach starts to wonder if there’s a better option out there (maybe at that burger place down the street, for example).

Before you go cheating on your chicken, think about this: adding variety to your meal plan doesn’t have to mean coming up with crazy new concoctions every night. In fact, it can be as simple as changing up the herbs and spices in some of your favourite healthy meals. Getting creative with your flavour profiles can add some much-needed variety to your diet, so you won’t have to satisfy your cravings with processed foods and drive-thrus.

We found nine delicious herbs and spices that won’t only add a little kick to bland foods, but will also help you in your weight loss efforts. Get ready to add a little spice to your life (or at least your diet).

1. Cayenne pepper. Cayenne pepper is a classic option for adding a little (or a big) kick to a variety of dishes. Different types of cuisine, from Mexican to Thai, all utilize cayenne pepper for its heat value and delicious flavour. But cayenne pepper will burn more than just the roof of your mouth—it can help you burn calories, too!

Cayenne pepper’s weight loss benefits are mainly a result of capsaicin, an ingredient found in several types of peppers. Capsaicin is thought to help speed up your metabolism and decrease your appetite, both of which can play a role in helping you lose weight. Additionally, the spice factor in cayenne pepper causes your body temperature to rise, so your body has to work to cool itself down, resulting in calorie burn. Of course, if your body gets accustomed to all that heat because you eat too much spicy food, then the weight loss benefit will probably decrease.1

As we mentioned above, cayenne is a pretty flexible spice. People get their doses of cayenne in a variety of ways, from adding it to their favourite sauces to mixing it in their drinking water (yes, really). You can get creative by adding it to your meat marinades or rubs, or, if you have a hard time with the heat, you can even mix a small amount of powdered cayenne into a flavourful smoothie.

Here are two of our favourite recipes that you could easily add cayenne to:
Tangy Buffalo Burgers with Pickles and Slaw
Cabbage Roll Chicken Enchiladas

2. Ginseng. Ginseng is an ingredient that is popular in many Asian dishes. It has a somewhat bitter, earthy taste, but that means that it can add an interesting depth of flavour to different dishes.

Ginseng has been used medicinally for a variety of reasons, but we’ll focus on its weight loss benefits in particular. While ginseng for weight loss is still a topic of study and research, ginseng may affect the way your body absorbs and forms fat,2 meaning it could have a real impact on your weight. Some people also say that ginseng curbs their appetite,3 helping them eat less.

Ginseng is sometimes considered an acquired taste, but it is fairly easy to add it to your diet. Ginseng tea can be made from fresh ginseng (though the taste might be too bitter for some), and with many varieties of ginseng powder available, you can add a little ginseng zing to just about anything. Try adding it to your favourite Asian dishes: start small as you get accustomed to the taste!

Ginseng would also make a good addition to these recipes:
Vietnamese Tofu Veggie Rolls
Miso and Tahini Baked Eggplant

3. Oregano. While this popular herb is actually part of the mint family, you probably won’t see it paired with chocolate any time soon. Oregano is a very common spice used in many different cuisines (notably Italian and Mediterranean). Not only is it fragrant and delicious, but it also has several health benefits, including weight loss.

Oregano contains a compound called carvacrol, which has been studied for its properties as a weight loss aid.4 One such study suggested that it may actually suppress fat formation in the body.5

While oregano might not do much for your weight loss efforts if it’s included in a carb-heavy pasta dish, it’s a great way to add some strong flavours to meats and dressings. We have a few healthy-friendly recipes that could benefit from a dash of oregano.

Quinoa Pasta
Pizza Bake
Grilled Steak Caesar Salad
Sweet Potato Shepherd’s Pie

4. Ginger. This one might not surprise you, as ginger has been a popular health food ingredient for years. Many people tout the benefits of ginger tea, for example, for its ability to help you shed the pounds.

But what is it about this lumpy root that makes it so great for losing weight? Similar to capsaicin, ginger can help rev up the calorie burn and calm down your appetite. And since it also contains antioxidants, it’s really just a healthy choice all around.6

Ginger has a very distinct flavour, with a little spice and a lot of fragrance. It’s one of those things that can take a dish to the next level, if it’s used right. We’ve got a few suggestions for adding this incredible ingredient to your weekly meal plan.

Roasted Vegetable Salad (add grated ginger to dressing)
Zesty Lemon Chicken Salad

5. Cinnamon. It’s the darling of the dessert world, but cinnamon might be healthier than you would think.

Cinnamaldehyde, which gives cinnamon that familiar, sweetly spicy kick we all know and love, can help encourage cells to metabolize fat, rather than store it.7 What’s more, cinnamon may help create feelings of fullness,8 so you don’t eat as often (or as much). Of course, these benefits could be easily negated by all the sugar that usually accompanies cinnamon, so use it with caution.

One of the best things about cinnamon is its widespread popularity and incredible versatility. You probably have some in your kitchen cupboard right now, and it’s an easy and delicious addition to many drinks (coffee, tea, or even milk), smoothies, oatmeal, fruits, and more. It can even be used to add an interesting depth to savoury dishes (it pairs especially well with sweet potatoes). One way it shouldn’t be eaten? Alone. Eating a spoonful of cinnamon will have irritating or even downright painful effects. Stick with cinnamon-spiced recipes, and you’ll be fine. Speaking of, here are some great, healthy recipes that could be made even better with a little cinnamon.

Homemade Yogurt Parfaits
Vegan Overnight Oats
Mocha-Haze Protein Balls

6. Black pepper. While table salt doesn’t make the cut for our list (hey, sodium), its partner in crime, black pepper, does.

Piperine is the part of black pepper that makes us sneeze, but as it turns out, its useful for more than just clearing out your sinuses. Piperine may change or inhibit the way your body produces fat, setting off a “chain reaction” that ultimately results in, well, less fat.9Piperine may also be added to the many metabolism boosters on this list, furthering its potential as a weight loss aid.10

Even more so than cinnamon, black pepper is a kitchen staple. Don’t be afraid to use a heavier hand with the pepper mill when you want to add a little kick to your meals. It’s a great finishing touch to almost any savoury dish! Here are a couple worth trying.

Broccoli Melt
Sauerkraut and Polish Sausage

7. Cumin. With a very distinct, slightly smoky flavour, cumin is responsible for ramping up our taste buds in many dishes, particularly in Mexican food.

Cumin’s power actually lies in its ability to magnify weight loss efforts. One study showed that participants lost about 50% more weight when adding cumin to their already healthy diet.11 This might be because of the heat factor in cumin, which may get your metabolism working a little harder. Whatever the reason, cumin just might be an easy way to add a little oomph to your meals—and to your diet.

Cumin is very common in Mexican food recipes, but it can lend its flavour to many other dishes as well. We’ve got a few favourite healthy recipes that include this delicious spice.

Quinoa Chicken Burrito Bowls
Gluten-Free Chicken Fajitas

8. Cardamom. Possibly the “dark horse” of this list, cardamom has various medicinal uses, as well as culinary ones. It’s also used for its fragrance, which is a little woody and spicy. In cooking, however, it’s a popular choice for adding flavour to meats (especially chicken), rice, soups, and more.

As a natural diuretic, cardamom is sometimes used to reduce bloating and water retention, helping you lose weight. It also might be effective in boosting your metabolism so your body burns fat more efficiently.12

While the following healthy recipes don’t call for cardamom, the spice would be a welcome flavour to either one. You can also try using it as a simple spice for rice or roasted vegetables.

Ground Chicken Sloppy Joe
Chicken with Mustard Greens, Quinoa, and Oranges

9. Garlic. It may not do much for your love life, but garlic might help you as you’re trying to drop some pounds.

We know that when your body’s temperature rises, it has to work hard to cool itself down, thus resulting in calorie burn. Well, garlic has that effect on the body, meaning it could contribute to your weight loss efforts.

Chances are, you already use garlic pretty often in your cooking. We’ve got a couple healthier recipes that use garlic, too! Try them out.13

Turkey Chili
Bacon Leek Black Bean Soup

Eating healthfully doesn’t have to be boring or bland, and by spicing things up, you just might boost your weight loss efforts even more! Add these healthy recipes to your meal rotation, and see just how flavourful losing weight can be.

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