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PRODUCT HIGHLIGHTS.................. 3
INTRODUCTION
Everyone knows that exercise is an important element of a healthy lifestyle, but do you need to be a gym junky or intense athlete working out five hours each day to reap the benefits of fitness? Not necessarily, though it does take being consistent with the exercise that is best for you. Physical activity is important at any age. It helps to produce normal bone development and healthy weight in children. It also sustains healthy bone mass, increases muscle mass, and manages weight in adults. This edition reviews fitness basics, the importance of pre- and post-workout nutrition, and the benefits of interval training. It introduces a new line of NUTRA Sports products, which include a Sports Cream, Exercise Support Supplement, and Protein Drink. Two energy-boosting recipes are also shared to help you start feeding your body right for an active lifestyle.
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Decades ago, the idea of going to the gym to exercise would have been completely misunderstood, as most people were involved in heavy physical labor at home or work. Yet, times have changed and day-to-day activities consist more of sedentary activity. A long commute to work, sitting in meetings or at your desk for over eight hours, and unwinding at home in front of the television can be hard on the body. You dont need to workout an hour each day, but you can participate in 15-minute increments throughout the day. Walking, strength training, stretching, and cardio bursts can all be done in a short amount of time. It just takes a commitment to move more during the day. Choose a variety of exercises to keep it interesting and work different muscles, such as biking, swimming, hiking, climbing, yoga, and interval training. A small amount of exercise can go a long way. Exercise is important for the prevention of several chronic ailments, including cardiovascular disease, type 2 diabetes, and cancer.1,2 A bare minimum of 15 minutes of exercise each day can significantly reduce cardiovascular risks.3,4 Exercise can reduce type 2 diabetes by reducing insulin resistance and improving glucose levels. This occurs as body fat decreases and muscle mass increases. Metabolic markers, such as hypertension, abdominal obesity, high cholesterol, and glucose levels, can be reduced with regular physical activity.5,6 Furthermore, exercising helps to improve recovery from injuries or illness much faster.7,8
Benfits of Exercise: Increase energy and endurance Improve metabolic rate and weight management Greater bone density Healthy immune function Greater balance and flexibility Improve mood, mental clarity, and concentration Reduce anxiety Improve sleep Sustain muscle mass and tone
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PRODUCT HIGHLIGHTS
NUTRAscriptives has launched a line of supportive fitness products to maximize your energy, benefit muscle recovery, and alleviate muscle soreness: NUTRA Protein Drink, Exercise Support, and Sports Cream.
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RECIPES
EGGS ITALIANO
This sophisticated take on Eggs Benedict swaps a full-flavored, chunky vegetable medley for Canadian bacon and hollandaise sauce. Add whole-wheat English muffins and poached eggs and this combo makes a lovely brunch or an elegant light supper when served with a salad. 4 servings | Active Time: 40 minutes | Total Time: 40 minutes Ingredients 1/4 cup distilled white vinegar 2 teaspoons extra-virgin olive oil 1 shallot, minced 1 clove garlic, minced 1 pound zucchini (about 2 medium), diced 12 ounces plum tomatoes (3-4), diced 3 tablespoons thinly sliced fresh basil, divided Preparation 1. Fill a large, straight-sided skillet or Dutch oven with 2 inches of water. Bring to a boil. Add white vinegar. 2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add shallot and garlic and cook, stirring until fragrant (about 1 minute). Stir in zucchini and tomatoes and cook, stirring occasionally, until the zucchini is tender (about 10 minutes). Remove from the heat. Stir in 1 tablespoon basil, balsamic vinegar, salt and pepper. 3. Reduce the boiling water to a gentle simmer (the water should be steaming and small bubbles should come up from the bottom of the pan). Crack each egg into a small bowl and slip them one at a time into the simmering water, taking care not to break the yolks. Cook for 4 minutes for soft set, 5 minutes for medium set, and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain. 4. To serve, top each muffin half with some of the vegetable mixture, an egg, a sprinkling of cheese and the remaining basil. Per serving : 329 Calories; 14 g Fat; 4 g Sat; 6 g Mono; 425 mg Cholesterol; 31 g Carbohydrates; 22 g Protein; 5 g Fiber; 675 mg Sodium; 570 mg Potassium 1 tablespoon balsamic vinegar 1/2 teaspoon salt Freshly ground pepper, to taste 8 large eggs 4 whole-wheat English muffins, split and toasted 2 tablespoons freshly grated Parmesan cheese
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REFERENCES
Linkov F, Maxwell GL, Felix AS, Lin Y, et al. Longitudinal evaluation of cancer-associated biomarkers before and after weight loss in RENEW study participants: Implications for cancer risk reduction. Gynecol Oncol. 2011 Dec 21. Nicolucci A, Balducci S, Cardelli P, Cavallo S, et al. Relationship of exercise volume to improvements of quality of life with supervised exercise training in patients with type 2 diabetes in a randomised controlled trial: the Italian Diabetes and Exercise Study (IDES). Diabetologia. 2012 Jan 11.
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Groeneveld IF, Proper KI, van der Beek AJ, Hildebrandt VH, van Mechelen W. Scand J Work Environ Health. 2010 May;36(3):202-215.
Held C, Iqbal R, Lear SA, Rosengren A, et al. Physical activity levels, ownership of goods promoting sedentary behaviour and risk of myocardial infarction: results of the INTERHEART study. Eur Heart J. 2012 Jan 11.
Churilla JR, Magyari PM, Ford ES, Fitzhugh EC, Johnson TM. Muscular strengthening activity patterns and metabolic health risk among U.S. Adults. J Diabetes. 2011 Nov 18. Miettola J, Nykanen I, Kumpusalo E. Health views and metabolic syndrome in a Finnish rural community: a cross-sectional population study. Can J Rural Med. 2012;17(1):10-16.
7 Doyle LM, Roberts BL. Exercise enhances axonal growth and functional recovery in the regenerating spinal cord. Neuroscience. 2006 Aug;141(1):321-327. 8 9 6
English AW, Wilhelm JC, Sabatier MJ. Enhancing recovery from peripheral nerve injury using treadmill training. Ann Anat. 2011 Jul;193(4):354-361.
Mayo Clinic Staff. Eating and exercise: 5 tips to maximize your workouts. Retrieved on May 24, 2011 from http://www.mayoclinic.com/health/ exercise/HQ00594_D
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