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Your Weekly Nutrition Roundup

Your Weekly Nutrition Roundup
Welcome to our weekly nutrition newsletter! Every Sunday, we will update you on everything nutrition related at Sleven. Our partners, pH Nutrition have been hard at work creating exclusive content for you and we hope that you can benefit from the information we provide!

We had a brilliant turnout for our Smoothie Saturday yesterday where we talked smoothie recipes, nutrition, training and even compared life to a WOD! We're hosting it again on Saturday 18th April at 11:00. Come with questions or just have a listen and we bet you'll leave the chat feeling a bit more connected to your fellow Sleveners and hopefully having learned something too.

Our carrot cake smoothie has anti-inflammatory nutrients and some excellent carb sources making this one of our favourite training day smoothies. If you don't have the ingredients for this smoothie, make your own or just settle in with a cup of coffee!

Smoothie Saturday with Tom on 18th April on Zoom

Meeting ID: 150 324 316
Password: 711711

Quarantine Shopping Tips

Shopping is becoming a stressful thing under quarantine but here are some top tips to help!
Buy half your veg frozen, half fresh
Mixing this up allows for everyone to get access to different products. Frozen veg and fruit is not less nutritious and is a great way to ensure you are getting those colours in.
Half your meat and fish serving and combine other protein
Everyone is talking about pantry staple recipes but the bloody pantry items are not in the shops! Again being mindful of other shoppers if you halved your meat and fish serving and combined beans, pulses or greek yoghurt this will bump your protein intake up to the normal serving size, and allow us all to have access to more variety.
Shop local
As much as possible try to shop at small veg stalls, newsagents, markets etc. You will be surprised what you can buy in these local places and keeps you out of the large supermarkets. 
Use alternative online suppliers
Lots of suppliers and companies are doing food drops that may help with getting some of your usual foods. This may take a little research but well worth doing. 
Use supplement companies to buy "food"
Bulk powders, MyProtein and Protein Works all sell “food” as well! Check them out and stock up on nut butters, oats, seeds, bars and all sorts.
Protein Powder
It is also a great time to get a good protein powder to stock up on. Great to ensure you are hitting your protein targets by stirring into oats, yoghurt, smoothies or to bake with. We recommend WHEYD and as a Sleven member you get 20% off everything on their website using the code SLEVEN!
If, like many of us, you went bulk shopping at the beginning of the crisis, you may need some ideas with what to do with some of the stuff you have in your cupboards. Check out the link below for some inspo!
How to Make the Most of What’s in your Cupboards

Is this Smoothie Healthy?

During our Saturday Smoothie with Tom, we were asked this question and in short, the answer depends! Why does it depend if it has fruit, oats, some protein and low in fat? All sounds good to me! Well, yes, but what else are you eating for the rest of the day and does it fit with the bigger picture?

We have asked you before to calculate your daily calories and macros using pH Nutrition's Calorie Calculator. Once you know this, you have the tools to know whether something is healthy or not and fits in with your prescribed diet for the day. You will have heard your fellow Sleveners at the gym say that some new protein donut has "good macros", but what does that mean? It means the macros are balanced and won't blow out your eating for the rest of the day. Keeping your meals and snacks balanced is key to keeping on track with your diet.

If you haven't already, check out the guide below on tracking your macros and see how your "healthy smoothie" or your "favourite healthy meal" fits in with the big picture and start to get a grip on your nutrition!

How to Track your Food in 5 Simple Steps
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Your Weekly Nutrition Roundup

Just a reminder that partner WOD Saturday is now EARLIER at 10:00. This gives you the opportunity to get your WOD in before the Cook Along with Tom. Also, there is no need to partner up with someone beforehand, we will do that for you! We’re going Asian this week with a simple, yet delicious stir-fry! Jamie’s Quick Steak Stir Fry is high in protein and low in carbs so if you’re following up your training session with this meal we recommend you add a carb source such as rice or noodles. If you’re not into red meat, you can always sub it out with chicken or if you’re a veggie, tofu!
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We’re still on course for a July reopening and we’ve been incredibly busy behind the scenes making preparations for your return. We can assure you that we will be the cleanest gym in London! While we wait for direction from the government, we have some solid plans in place and if you’re feeling uneasy about Sleven’s reopening, we would like to reassure you that everything will be OK. While the future is uncertain, we’re confident we can provide you with a fantastic training experience.
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Your Weekly Nutrition Roundup

For this week’s Cook Along with Tom, we’ve chosen a brunch favourite: smoky mushroom frittata! If you’re following a low carb diet or looking to up your protein intake, this simple recipe is for you! To help you fit your macros, you can easily serve with toast or crusty bread to up the carb content. If you need to cut down the fat in the recipe, you can make some easy substitions: turkey bacon, egg whites and light cheese.
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Let’s be honest here, lockdown is beginning to drag! We’ve not only noticed this ourselves, personally, but in the enthusiasm and engagement of the membership and it’s completely expected. The days seem to merge together, any novelty has worn off and we’re all craving social interaction, outdoor activities and especially, getting back to the gym! We’ve reached out to every member personally and we’re seeing a common trend: either work has become exponentially busier, as the business you’re in switches online, or you have nothing to do! We worry mostly about those of you with nothing to do so please do reach out to us if you are feeling hopeless,lonely or fancy a chat. We are here to help!
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Your Weekly Nutrition Roundup

Smoothie Saturday is now Cook Along with Tom! We will be pulling recipes from a book we love, Jamie Oliver’s 5 Ingredients which makes shopping and meal prepping simple while also giving you inspiration to cook some delicious recipes.
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Yesterday, we received a payout for CrossFit HQs “Support Your Local Box” competition and we’d like to send out a massive heartfelt thank you! Not only was it a fun weekly competition with so many of you participating, many of you found some spare funds at a tough economic time which shows the strength of our community! Needless to say, we can’t wait to be back and we’ve been hard at work behind the scenes to make your return and experience at Sleven the best it can possibly be!
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