Nutrition Quarterly Series 3, Volume 1

The start of a new year is ripe for fresh opportunities, clean slates, and new beginnings. This is often the time of year we all make promises to ourselves to go to the gym more often, eat healthier, or manage our weight better. While all these goals are admirable (and reachable – you can do it!), one key factor that we find often gets missed is post-workout recovery. Exercise has a ton of benefits that you could be missing out on if you’re not recovering properly, or at the right time! Fueling your body prior to and after exercise isn’t just important – it’s necessary to push yourself during your workout session and to help your body recover afterwards. No ifs, ands, or buts about it – nutrition is the biggest hurdle towards getting fit and healthy. But it doesn’t have to be a hurdle! In this issue, we’re sharing some of our favorite ways to get warmed up and leaned down during the colder months (come on, use that snow to your advantage!), as well as ways to help your body recover afterwards (don’t forget a Recovery Shake that fits your workout calorically and with precise macros!). We also have new smoothie recipes to help you detox, a registered dietitian's tips for eating healthier (who better to ask than a pro?), and some pointers on immune boosting whole-foods. There’s even a recipe to help comfort and warm you during the cold nights – did someone say warm spinach dip? Yum! Whatever your goals are this year, I’m positive you’ll find recovery methods in this issue that work for you and support you on your journey to better health! It’s all waiting for you inside. Eat Well! Dan Young Dan Young is the founder and president of Simple Again, representing Performance Food Centers and the swiig brand of nutritional products. Certified in personal training and sports nutrition, Dan is a lifelong athlete, having competed in body building and endurance events. Dan completed his first of many Ironman competitions in 2018. “Winter passes and one remembers one's perseverance. ” — Yoko Ono Letter from the Founder Q Hi Nute Guru! What are your suggestions for timing meals? Is it better to eat a few larger meals throughout the day, or is it better to snack? I find myself skipping meals occasionally due to my busy work schedule, but notice I don’t perform as well when this happens. A I always tell people to never skip a meal. Why? Your body needs those key nutrients—proteins, carbs, and healthy fats—to supply the essential nutrients and energy for optimal function. Continue reading below to learn more tips about timing your meals properly, even with a busy schedule! The key nutrients your body needs are essential to healthy living. When these macronutrients are harvested in their most original state, we call them Whole-Foods. Whole-Foods are what our bodies were meant to live on. When proteins, carbs and fats are combined at each meal, slow digestion takes place. If these meals are eaten frequently throughout the day, every 2.5 to 3 hours, we maintain an anabolic (muscle building) state and sustained energy is the result. This is the easiest way to control the amount of calories you consume throughout the day, and is the best way to guarantee that your body is receiving the essential nutrients it needs to build a better you. Grazing When you eat small meals often, it is referred to as grazing. When grazing, there is a steady flow of carbohydrates migrating across the intestinal wall. This steady migration of carbohydrates into your blood system has a number of positive effects. 1. It keeps your body in a muscle-building, or anabolic state. Skipping meals causes carbohydrates to cease migrating across the small intestine. As a result, your body sends a hormonal response that it is starving and immediately begins breakingdownmuscle for energy, a process called Gluconeogenesis. 2. It keeps your energy level high, delivering essential glucose to the brain and every part of the body. Along with glucose, your body is absorbing all of the nutrients found in the Whole-Foods you eat. These nutrients are the building blocks of life, just as important as the amino acids derived from the proteins Eating right can not only help you achieve your goals, it can improve your overall health. Don’t skip meals; drink your meal if you don’t have time to eat it. Make sure you know where the ingredients are coming from and that each meal contains carbs, proteins and healthy fats. Do you have a question for the Nute Guru? We'd love to hear from you! Email us at marketing@simpleagain.com for a chance to have your question featured in the next issue of Nutrition Quarterly. Nute Guru "Whole-Foods are what our bodies were meant to live on." 3 Nutrition Quarterly · Series 3 – Volume 1 2 Nutrition Quarterly · Series 3 – Volume 1