Company Logo                 Loreli With Weight

 

Phone:  250-590-3488                             Email:  info@alteregofitness.ca

 

 Web:  www.alteregofitness.ca 

March 2014       e-Newsletter

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Daylight Savings Time
LoveYourSelf 
It's Daylight Savings Time again!

Don't forget to set your clocks ahead an hour before going to bed on Saturday night (08th), or first thing on Sunday,
March 09th.

Come Visit Us At
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Saturday
March 8th
10 AM - 6 PM
 & Sunday
March 9th
11 AM - 5 PM
 
Pearkes Arena

Visit the Alter Ego Fitness Booth and say "Hi!"

AND, Loreli will be
speaking on the Main Stage

at 11 AM on Saturday
and
2:30 PM on Sunday.

Get a 2-for-1 coupon
by visiting our
Facebook page.

  Don't Delay!
Our next 6-Week Bootcamp Training Session starts
 March 24th!

  
Call TODAY to book your spot and schedule your Orientation Session.

For information on costs, and additional Training dates, please click here
to visit our website. 
Nutrition   Food For Thought 

Nutrition Tip

Thinking of Modifying Your Nutrition?  
 

Don't go cold turkey.

Set small, achievable goals to change your behaviour - that's the best approach for long-term success. Modifying your nutrition is about changing habits, which takes time and commitment.

 

And, check your shopping cart. If you have a weakness for a certain junk food,

don't buy it. You can't

eat what you don't have.

  

For more help in maintaining your

healthy eating, please visit our blog for more delicious, healthy, recipes.

 

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FitnesstipWorkout Tricks 

Fitness Tip

 

 MYTH:

Strength training will make me "bulk up."

 

FALSE!

Gaining muscle mass is something you have to work very hard at to achieve, male or female. Women may tend to avoid weight training because they don't want to look bulked up. However, strength training is a critical element to maintaining a healthy weight and strengthening your body.

What we know is that
the average woman doesn't typically gain bulk from strength training because she doesn't
have the amount of hormones necessary
to build massive
amounts of muscle.  But, she can have a shapely, well-defined body.

 

Visit our Blog for more great information and suggestions on maintaining your health.

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Top  

 

Here's a brief look at what we've got for you in this issue:

 

Gluten! How Much Do You Know About It?

Gluten has become a common 'buzzword' in many healthcare forums - and for good reason. Numerous health experts have identified gluten to be a common irritant to many of us. And, even if you're not diagnosed as celiac, you could be sensitive to gluten.

 

Read more . .  

 

COMING SOON!

A brief listing of some future local running events that we support and plan to have teams entered in. When you sign up, please consider joining our team.

Read more . . 

 

Workout Tricks (Fitness Tip)

Each month, we share a fitness related tip/suggestion/tidbit. These may be specific to a particular exercise, or may be more general in nature. 

Read more . .


Food For Thought (Nutrition Tip)

Each month, we also share a nutrition related tip/suggestion/tidbit. Again, these may be specific to a particular food group, health issue and/or may be more general in nature. 

Read more . .

 

 

MainArticleGLUTEN! HOW MUCH

DO YOU KNOW ABOUT IT?   

 

Gluten has become a common 'buzzword' in many healthcare forums - and for good reason. Numerous health experts have now identified gluten to be a common irritant to many of us. And, even if you're not diagnosed as celiac, you could be sensitive to gluten. The effect(s) of this irritation can often be very subtle and may go unnoticed for years.  However, the effect of this can be devastating.

 

Many people believe that merely going "wheat free" eliminates all gluten.  But, gluten (defined as a protein composite) is found in multiple grains - most commonly wheat, spelt, barley, rye, triticale, kamut, and oat.  These grains (or partial derivatives) are found in numerous foods other than the traditional "grain products" (breads, crackers, pasta and cereals). Read your labels and you'll notice them showing up in your ice cream, chewing gum, processed meats, soups, salad dressings, etc. 

 

And, gluten is not just found in foods.  It can also be found in many cosmetics and personal care products. This is especially important for those diagnosed with Celiac disease.

 

For those who are sensitive to gluten, it can trigger inflammatory processes that have many serious effects on your body. The most common is weight gain. A gluten sensitivity can cause inflammation, which leads to fluid retention and weight gain. To fight inflammation, the body releases a chemical called ghrelin, which also happens to be an appetite stimulant. Thus, IgG food reactions can cause weight gain in two ways: fluid retention and increased appetite leading to increased caloric consumption, ultimately resulting in fat storage.

 

Another of the most common symptoms associated with a gluten sensitivity are digestive complaints. Conditions like irritable bowel syndrome (IBS) and Crohn's disease have been linked to IgG food reactions. A growing amount of research has shown that elimination of IgG reactive foods can alleviate IBS symptoms including gas, bloating, cramping, etc. Mood and attention deficit disorders are also commonly associated with gluten (and other food) sensitivities. There is some evidence that eliminating IgG food allergens improves attentiveness in children. Other conditions that are commonly improved by elimination of gluten include; joint pain, asthma, eczema, acne, hypertension, and migraines.

 

So, do we really need gluten in our diet?  No, gluten is not essential to optimal health, nor will any specific nutrients become deficient as a result of eliminating gluten foods from our diet. However, grains are a good source of B vitamins and fiber. So, while there's a growing body of evidence suggesting that too many grains (gluten-free or not) create another subset of health related problems, having a limited amount of gluten-free grains is beneficial to most.  There are many grain options that are gluten free including; amaranth, rice, quinoa, millet, teff, tapioca, and buckwheat.

 

What do you need to know before cutting gluten out of your diet?  Anyone looking to lose weight, improve their energy/focus, sleep better, improve skin complexion, lower blood pressure, reduce anxiety/depression and/or reduce pain in their body should try cutting gluten products from their diet.

 

However, going gluten-free does not automatically equate to good health.  This is because many people fall into the trap of replacing gluten grains with too many other starchy foods (corn, potato, tapioca, etc.). Too many starches create insulin surges that, in turn, create inflammation resulting in fat deposition.

 

You should also be aware of the addictive nature of wheat and other gluten grains.  Gluten increases endorphins that create a sense of well-being. When the levels of these molecules are reduced, one can experience a sense of withdrawal. That being said, the withdrawal phase will pass soon enough, and by remaining gluten free can often reward you with a whole new world of well-being!

 

So, whether or not you completely eliminate gluten from your life, you should ensure that you're at least informed of it's effects on YOUR body.  Do some "elimination" testing to see how you feel without it.  Then, make an informed decision.

 

 ComingCOMING SOON!  

 
CBI Hustle For Hunger
Saturday, April 13th - 10 AM - Elk/Beaver Lake

The Hustle for Hunger is a charity run for the Mustard Seed Food Bank, hosting 5K and 10K routes along the trails provided at Elk/Beaver Lake.  The money raised for this event will go directly towards the Mustard Seed to help them support others in their fight against poverty. 

Click HERE for more information and/or to register.
TC 10K 
Sunday, April 27th - 8 AM

This is the 25th Annual running of the TC 10K! Thinking about doing it?  Then consider joining the Alter Ego Fitness team "The Young And The Rest Of Us" when you sign up.

Click HERE for more information and/or to register.
3rd Annual Victoria Goddess Run
Sunday, June 01st, 2014 - 5K, 10K or Half Marathon

Goddess Run Logo
If you're a Victoria Goddess, then you MUST enter this women's-only event! Your registration fee gives you a Brooks technical shirt, a designer necklace and pendant (exclusively made by Sporty Jewels), and entrance into the Westshore Women's Expo.

Once again, Alter Ego Fitness is a sponsor of this great event and the AE/DC (Alter Ego/Daughters of Carna) Team will be there.  If you'd like to be a part of our Team, no matter which distance you choose to do, select that option when you register.

Click HERE  for more information and/or to register.