Welcome to our Friday newsletter for February 28, 2025.

Health trends aren’t just about what’s popular—they shape what lands in your cart and fuels your day. This week, we’re taking a sneak peek at the NEXTY Awards, where the most forward-thinking brands in food and wellness are making their mark.

We’re also flipping the script on pancakes, turning them from sugary stacks into protein-packed powerhouses. And if you haven’t stocked up on blueberries yet, now’s the time—their value (and demand) is about to soar.

Let’s dive in. 🚀

Health & Wellness

NEXTY Awards: The Hidden Gems Shaping Your Grocery Aisle

Ever wandered through the grocery store and wondered, Who decides what’s the next big thing in health and wellness?You won’t find the answer on a flashy billboard or a late-night infomercial. Nope—this is where the NEXTY Awards come in.

Every year, the NEXTYs shine a well-deserved spotlight on the most innovative and exciting brands in the natural products industry. Think of it like the Oscars for your pantry—only instead of dramatic speeches and gold statues, you get functional sodas, adaptogenic drinks, and sustainability-forward goodies that could change the way you snack and sip.

Let’s dive into this year’s hottest trends straight from the NEXTY stage. You might just find your new favorite drink!

Functional Beverages Steal the Show

Gone are the days when a drink just… quenched your thirst. Today, beverages work overtime, boosting energy, supporting immunity, and even helping with stress.

Sip on This:

✨ heywell Sparkling Energy Drink – A refreshing, bubbly pick-me-up made with green tea, adaptogens, and no dodgy ingredients. It’s clean energy without the crash.

🛒 Where to find it: heywell’s official store or you can buy on Amazon

💡 Why it matters: Instead of reaching for sugary energy drinks that leave you jittery, these functional sips give you sustained energy while keeping things light and natural. Perfect for busy mornings, workouts, or that mid-afternoon slump.

Sustainability is No Longer Optional

More people are scanning labels, not just for ingredients but for eco-cred. Compostable packaging? Sustainable sourcing? These things matter. And this year’s NEXTY winners are proving that being good to the planet doesn’t mean sacrificing taste.

Sip on This:

🌱 NIRA Cherry Vanilla Craft Soda – A soda that’s organic, recyclable, and delicious? Yes, please! It’s smooth, slightly tart, and made for mindful sipping.

🛒 Where to find it: Find NIRA near you

💡 Why it matters: If you care about what goes into your body, you probably care about what happens after you toss the bottle. These brands are raising the bar for sustainability while delivering full-on flavor.

Adaptogens & Superfoods: The Secret Ingredients

Move over, artificial sweeteners—nature has some real powerhouses ready to take your drinks to the next level. Adaptogens and superfoods aren’t just trendy buzzwords; they’re here to support stress relief, boost focus, and keep you feeling your best.

Sip on This:

🍄 FANKEE Italian Sparkling Beverage – A tropical mango delight with functional mushrooms? Sounds wild, tastes amazing. This drink blends adaptogens with juicy fruit flavors, making it the ultimate wellness sip.

🛒 Where to find it:
(FANKEE will be at Natural Products Expo West, March 4-7, 2025, so stay tuned for updates on where to buy!)

💡 Why it matters: Modern life is hectic, but drinks like this help you stay balanced without the artificial nasties. More focus, less stress—it’s a win-win.

Why You Should Care About the NEXTYs

These awards aren’t just about hyping up brands. They’re about recognizing real innovation—the stuff that shapes what we’ll all be sipping in a few years. Whether it’s cleaner energy drinks, better-for-you sodas, or eco-conscious brands, the NEXTYs highlight products that are truly worth your time (and taste buds).

More Award-Winning Sips to Try:

🍇 Tethos Sauvignon Blanc Tea – A non-alcoholic, crisp blend of white pear, green tea, and honeydew. Light, refreshing, and perfect for unwinding.
🛒 Find it here | Buy on Amazon

💧 oHy Sparkling Water – Hydrogen and magnesium-infused for clarity and calm, without the aggressive fizz of standard sparkling waters.
🛒 Find it here

🍊 Fresh Fizz Sodas – Made with real juice, herbs, and spices, sweetened naturally with honey or dates—no weird chemicals, just pure refreshment.
🛒 Find it here | Buy on Amazon

What’s Next?

The NEXTY Awards give us a sneak peek into the future of food and beverages, and these trends aren’t going anywhere. So the next time you’re scanning the grocery aisles for something new, check out these award-winning brands. Your taste buds (and your health) will thank you!

Fitness

Pre-Workout Nutrition Guide: Science-Backed Strategies for Peak Performance

1. Timing Your Pre-Workout Meal

• 30–60 minutes before workout: Focus on easily digestible carbs and fast-absorbing protein to provide quick energy and reduce muscle breakdown.

• 2–3 hours before workout: Include a balanced meal with protein, complex carbs, and healthy fats to sustain energy levels.

2. Macronutrient Breakdown for Optimal Performance

A. Carbohydrates (Energy Source)

• Why? Carbs fuel high-intensity workouts by replenishing glycogen stores.

• Recommended Intake: 1–4 grams per kg of body weight (depending on training intensity and duration).

• Best Sources:

  • Fast-digesting carbs (30–60 min before): Banana, white rice, fruit juice, honey.

  • Slow-digesting carbs (2–3 hrs before): Oatmeal, whole wheat toast, quinoa, sweet potatoes.

B. Protein (Muscle Support & Recovery)

• Why? Consuming protein before a workout helps reduce muscle breakdown and enhances muscle protein synthesis.

• Recommended Intake: 0.3–0.5 grams per kg of body weight (15–30g protein).

• Best Sources:

  • Fast-absorbing protein: Whey protein, egg whites, Greek yogurt, lean chicken.

  • Plant-based options: Pea protein, soy protein, tofu, beans with rice.

C. Fats (Sustained Energy)

• Why? Healthy fats provide long-term energy but should be minimized right before intense workouts to avoid sluggishness.

• Recommended Intake: 5–15g of healthy fats (if eating 2+ hours before).

• Best Sources:

  • Avocado, nuts, seeds, olive oil, nut butter (in moderate amounts).

3. Hydration & Electrolytes

Why? Proper hydration and electrolyte balance support muscle contractions, nerve function, and prevent dehydration-related fatigue.

✅ Pre-Hydration Goal: 500–600mL (17–20 oz) of water 2–3 hours before exercise.
✅ Electrolytes to Focus On:

• Sodium (prevents muscle cramps, retains fluids)

• Potassium (supports nerve function and hydration)

• Magnesium (reduces muscle fatigue, supports energy production)

• Calcium (aids muscle contractions)

Healthy, Organic Electrolyte Sources

• Sodium: Himalayan pink salt, sea salt, miso, bone broth

• Potassium: Bananas, coconut water, avocados, sweet potatoes

• Magnesium: Pumpkin seeds, dark leafy greens (spinach, kale), almonds, cacao

• Calcium: Chia seeds, tahini, sesame seeds, almonds

Electrolyte Supplements (Clean & Organic Options)

If you prefer supplements, look for:

• LMNT Electrolyte Powder (zero sugar, no artificial ingredients)

• Redmond Re-Lyte Electrolytes (organic minerals, no fillers)

• Trace Mineral Drops (add to water for natural electrolyte balance)

💡 DIY Natural Electrolyte Drink:

• 16 oz filtered water

• ¼ tsp Himalayan pink salt

• 1 tbsp fresh lemon or lime juice

• ½ tsp raw honey (optional)

• 1 tsp coconut water (optional)

4. Pre-Workout Supplements (Optional, but Effective)

A. Caffeine (Performance & Focus)

• Benefit: Enhances endurance, strength, and mental alertness.

• Dosage: 3-6mg per kg of body weight (60 min before workout).

• Sources: Black coffee, pre-workout supplements, caffeine pills.

B. Creatine Monohydrate (Strength & Power)

• Benefit: Improves ATP production for explosive movements and muscle recovery.

• Dosage: 3-5g daily (pre- or post-workout).

• Sources: Creatine monohydrate powder. Available at Momentous or Amazon 

C. Beta-Alanine (Endurance)

• Benefit: Delays muscle fatigue and improves high-intensity performance.

• Dosage: 3-6g daily (may cause harmless tingling sensation).

• Sources: Pre-workout blends, chicken, turkey, fish.

D. Nitric Oxide Boosters (Blood Flow & Pumps)

• Benefit: Improves blood circulation and muscle oxygenation.

• Sources: Beetroot juice, citrulline malate (6-8g), arginine.

5. Example Pre-Workout Meal Plans

Fast-Digesting Meal (30-60 min before)

• Option 1: 1 banana + 1 scoop whey protein + 8 oz water

• Option 2: 1 cup Greek yogurt + honey + berries

• Option 3: 1 rice cake + almond butter + honey

Balanced Meal (2-3 hrs before)

• Option 1: Grilled chicken + brown rice + steamed broccoli

• Option 2: Oatmeal + peanut butter + banana

• Option 3: Scrambled eggs + whole wheat toast + avocado

6. Key Takeaways

✅ Carbs = Energy → Choose fast-digesting carbs for quick fuel.
✅ Protein = Muscle Protection → Prevents breakdown and enhances recovery.
✅ Hydration = Performance → Water + electrolytes optimize endurance.
✅ Supplements (Optional) → Caffeine, creatine, beta-alanine, and nitric oxide can enhance results.

This guide ensures science-backed pre-training nutrition that maximizes energy, endurance, and muscle growth for any workout. 💪🚀

Food

Flippin’ Good Pancakes & the Berry That’s Taking Over

What if I told you that your favorite breakfast—pancakes—has been fueling people for centuries? And what if I also told you that one tiny berry is currently making waves in the food industry, experiencing a massive surge in popularity?

Yep, breakfast is evolving, and it’s time to upgrade your plate with protein-packed pancakes and the mighty blueberry—a duo that delivers both flavor and serious nutrition. Let’s dig into why your pancakes need an modern makeover from sweet to savory and why blueberries are the new star of the healthy food market.

🥞 Ancient Pancakes, Modern Gains

Pancakes have been a staple for thousands of years, but modern versions? Let’s be honest—modern pancakes, while good are mostly empty carbs that leave you hungry an hour later. That’s why high-protein pancakes are taking over.

With simple ingredient swaps like protein powder, Greek yogurt, and fiber-rich flours, pancakes are no longer just a treat—they’re a nutritional powerhouse that helps you stay full, build muscle, and support metabolism.

Want to know how pancakes evolved from ancient grains to modern muscle-building masterpieces? We break it all down in Ancient Pancakes, Modern Gains: The Ultimate Guide to High-Protein Pancakes.

🫐 Blueberry Blues: The Sweet, The Sour & The Science

Blueberries aren’t just a delicious pancake topping—they’re making big headlines in the healthy food market.

✔ Market Boom: The global blueberry industry is projected to double from $6.6 billion in 2025 to $13.2 billion by 2035, growing at a 7.2% CAGR.
✔ Why the Hype? People are finally catching on to what health experts have known for years: blueberries are a nutritional powerhouse.
✔ Superfood Status: Packed with antioxidants, fiber, and vitamins, they help support heart health, cognitive function, and overall wellness.

🫐 But here’s the catch: 

The rising demand isn’t without challenges. Climate change and supply chain disruptions could affect availability and pricing. Berry production has already seen fluctuations due to environmental factors, so expect higher prices and more blueberry-based products in everything from fresh fruit to health supplements.

Want to dive deeper into the real power of blueberries and what’s happening in the market? Check out The Mighty Blueberry: A Small But Mighty Superfood.

The Perfect Breakfast Upgrade

So here’s your new morning ritual:
1️⃣ Flip up a batch of high-protein pancakes—because gains start in the kitchen.
2️⃣ Top them with a generous serving of blueberries—for flavor, brain-boosting antioxidants, and market-savvy nutrition.
3️⃣ Stay ahead of the food trends—and get the most out of this blueberry boom.

🚀 Want to redefine breakfast and stay ahead of the hottest health trends? Check out both full articles now on simplydished.com and fuel your mornings with flavor and function.

Tech

New holistic Apple Health Study launches today in the Research app

Apple launches a groundbreaking Apple Health Study in collaboration with Brigham and Women’s Hospital, using iPhone, Apple Watch, and AirPods to explore the connections between physical and mental health—now available in the Research app. Learn more: www.apple.com/newsroom/

🚀 That’s a wrap! Go forth and crush your weekend. And if you learned something new today, don’t keep it to yourself—your friends deserve the inside scoop too.

📢 Stay connected with @simplydished: YouTube | Instagram | X
(We promise no cringy dance moves… yet.)

And hey, tap that Like 👍 Subscribe and 🔔 notification bell because we’re out here making your health smarter, not harder.

See you next time—same place, same vibes. ✌️