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FEBRUARY 2012

FITNESS

the aging process is inevitable...the changes dont have to be!

MONTHLY
669 West 900 North, North Salt Lake, UT 84054 P: 888.222.2956 F: 866.373.2979 www.mqrx.com

INTRODUCTION ............................ 1

WHY IS EXERCISE IMPORTANT?... 2

PRE- AND POST-WORKOUT NUTRITION ..................................... 2

BENEFITS ON INTERVAL TRAINING........................................ 3

PRODUCT HIGHLIGHTS.................. 3

RECIPES: EGGS ITALIANO & ALMOND-HONEY ENERGY BARS.. 4

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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WHY IS EXERCISE IMPORTANT?

PRE- AND POST-WORKOUT NUTRITION


Pre-Workout Energy A pre-workout meal can be one of the most important meals of the day. It doesnt matter what time of day you workout as long as there is fuel in your body to exert the energy you need to get through your routine. As you go through an intense exercise routine, the body will use glycolysis as energy. Glycolysis is the process of converting sugars or carbohydrates into ATP (the energy your muscles need to function). Eating a healthy snack before you go to the gym can increase the energy needed to endure. A pre-workout meal should include protein and complex carbohydrates. This should be consumed 60 to 90 minutes before exercising, so that the body can digest and make these nutrients available as fuel during the workout. Try a piece of whole grain toast and peanut butter, yogurt and blueberries, a banana, or a granola bar as a light snack about an hour before you exercise. Small meals should be two to three hours before your workout, while large meals should be at least three to four hours prior to exercise. Eating too much before a workout can leave you feeling sluggish, while eating too little may not give you enough energy. Overtime, you will learn what works best for you when it comes to what you eat and when to enhance your exercise performance. Post-Workout Restoration The post-workout meal is imperative to restore your body with carbohydrates and protein that were used during the workout. This should occur within 30 minutes after the workout to restore energy and repair muscles. The post-workout snack can include protein and carbohydrates, but not fat. Fat will slow down the digestion of protein and carbohydrates. Also consider the type of protein you choose after a workout, as solid protein (chicken, meat, eggs, etc.) is digested slower and less readily available for the body to use after a workout. Between 0.15 to 0.25 grams of protein per pound of body weight and 0.25 to 0.4 grams of carbohydrates per pound of body weight should be consumed after a workout. A healthy protein shake, yogurt and almonds, or an apple and peanut butter are examples of beneficial postworkout fuel.9

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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BENEFITS OF INTERVAL TRAINING


By Angie Idle (Owner of Functional Fitness Trainers) To matter how much time is spent walking, standing, or sitting throughout the day, we all need extra exercise to keep our bodies mentally, physically, and emotionally strong. As a licensed personal trainer, I integrate interval training into each workout session for my clients with specific exercises to help them reach their fitness goals. Whether it is low or high repetitions, body weight or external weights, cardiovascular type workouts or strength training, individuals who participate in interval training greatly benefit. Interval training should consist of different exercises mixed together to shuttle blood and nutrients throughout the body. This increases circulation, reduces water retention, and improves metabolic function. It is important to incorporate body weight exercises, aerobic/cardiovascular training, free weights, stretching, and yoga positions. These exercises can also be injury and gender specific. No matter your fitness level, interval training sessions are beneficial to all. Learning new techniques can help your body step above or prevent a plateau. If you think that interval training is not for you, it is best to give it a try. You will start seeing a rapid increase in your fitness level. Give yourself a chance to try something that will be highly beneficial for you.

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.

NUTRA Protein Drink - $64.95


Feed your body right with NUTRA Protein Drink. Your body needs protein to preserve crucial metabolic functions, repair damaged tissue, aid muscle recovery, and sustain energy. NUTRA Protein Drink contains an easily assimilated blend of yellow pea protein, antioxidant-rich fruits, and micronutrients to help your body stay active and strong. NUTRA Protein Drink includes BerrySelect, Betaine, Choline, Folic Acid, L-Glutamine, N-Acetyl-L-Cysteine, Taurine, Vitamin B12, Vitamin C, and Yellow Pea Protein for a quality source of essential amino acids and micronutrients. This nutritional blend also includes Stevia, a natural sweetener that does not affect blood sugar levels. Suggested Use: NUTRA Protein Drink can be taken before and/or after a workout.

NURTAscriptives Sports Creamn - $19.25


Does it seem like sore, stiff muscles are a frequent result of your weekend warrior excursions or daily fitness routine? Muscle stiffness can make it difficult to reach your optimal athletic performance. Sports Cream provides relief to strained muscles that can develop from daily activities or intense physical exertion. With soothing wintergreen, sweet almond, and clove oil, as well as cooling menthol, Sports Cream deeply penetrates through the skin to alleviate muscle aches. Suggested Use: Sports Cream can be applied topically to areas of muscle soreness.

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NURTAscriptives Exercise Support - $14.95 (Available 3/1/12)


Feed your muscles and fuel your energy with NUTRAscriptives Exercise Support. Amino acids are essential to muscle recovery and exercise capacity. Without proper nutrition, muscles breakdown and the body becomes easily fatigued. Exercise Support contains the nutrients your body needs to sustain muscular health, prolong physical stamina, and aid exercise recovery. NUTRAscriptives Exercise Support is a select combination of nutrients and amino acids that benefit exercise capacity and muscle recovery. These nutrients include Alphasize, Ginkgo Biloba, Tribulus Terrestris, SerinAid, L-Arginine, L-Glutamine, L-Ornithine, L-Lysine, L-Isoleucine, L-Leucine, Arginine AlphaKetoglutarate, and L-Alanyl-L-Glutamine. Suggested Use: Three capsules of Exercise Support can be taken before and after a workout to increase energy and benefit muscle recovery.

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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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ALMOND-HONEY ENERGY BARS


Golden roasted nuts, seeds and oats are enveloped by flavorful almond butter in these delectably chewy, no-fuss energy bars. Bars stored at room temperature will be softer than those that are refrigerated. 8 bars | Active Time: 30 minutes | Total Time: 1 hour (including chilling) Ingredients 1 cup old-fashioned rolled oats 1/4 cup slivered almonds 1/4 cup sunflower seeds 1 tablespoon flaxseeds, preferably golden 1 tablespoon sesame seeds 1/3 cup chopped dried apricots Preparation 1. Preheat oven to 350F. Coat an 8-inch-square pan with cooking spray. 2. Spread oats, almonds, sunflower seeds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through (about 10 minutes). Transfer to a large bowl. Add cereal, apricots and raisins; toss to combine. 3. Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles lightly (2 to 5 minutes). 4. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm (about 30 minutes). Cut into 8 bars. Obtained from Eating Well Magazine 1/3 cup chopped golden raisins 1/4 cup creamy almond butter 1/4 cup turbinado sugar 1/4 cup honey 1/2 teaspoon vanilla extract

1 cup unsweetened whole-grain puffed cereal 1/8 teaspoon salt

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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