February Newsletter

FITNESS NEWSLETTER • FEBRUARY 2018 EDITION

DROP GLUTEN AND DROP A FEW POUNDS |1
WELCOME JANUARY CLIENTS |3

JANUARY CLIENT OF THE MONTH |3
FITNESS FUN FACTS |4

BRING A FRIEND REWARD |4
KELLY’S KITCHEN CORNER |5

Drop the Gluten and

DROP A FEW POUNDS

Just 10 years ago, barely anyone knew what the word gluten
meant, let alone gave any thought to avoiding it. But now
gluten-free menus are all the rage, and high-profile stars such
as Gwyneth Paltrow, Rachel Weisz, and Victoria Beckham
have been linked to the gluten-free lifestyle, which is said to
contribute to increased energy, thinner thighs, and reduced
belly bloat.

WHAT IS IT EXACTLY?
Gluten is a protein found in the grains wheat, barley, and
rye. Most of us unknowingly love it, because gluten gives
our favorite foods that special touch: It makes pizza dough
stretchy, gives bread its spongy texture, and is used to thicken
sauces and soups.

Gluten-free eating has a basis in science, and it does help a
genuine health problem. To people with a chronic digestive
disorder called celiac disease, gluten is truly evil: Their
bodies regard even a tiny crumb of it as a malicious invader
and mount an immune response, says Alessio Fasano, M.D.,
medical director of the University of Maryland Center for
Celiac Research in Baltimore. (continued on next page)

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FITNESS NEWSLETTER • FEBRUARY 2018 EDITION

DROP GLUTEN AND DROP A FEW POUNDS (CONTINUED)

Problem is, this immune reaction ends up damaging the SHOULD YOU GO GLUTEN-FREE?
small intestine, which causes both great gastrointestinal If you have celiac disease or gluten sensitivity, the answer
distress and nutritional deficiencies. If untreated, these is easy: Yes, you have to. But if you just want to give the
responses can then lead to intestinal cancers as well as diet a spin, know this: It’s a giant pain in the butt. Giving up
complications such as infertility and osteoporosis. gluten may sound as basic as cutting out bread or eating
less pasta, but this isn’t just another version of the low-
THE HEALTH HYPE carb craze. Because gluten makes foods thick and tasty, it
Thanks to the increase in diagnosed celiac and gluten is added to everything from salad dressing to soy sauce to
sensitivity cases, and the corresponding uptick in foods seasonings.
marketed to sufferers, “gluten-free diets have emerged
from obscurity, and now the pendulum has swung Besides the hassle, you can end up with serious nutritional
completely in the other direction,” says Fasano. deficiencies. “Gluten-free doesn’t necessarily equal
healthy, especially when people yank vitamin-enriched
And with this popularity push, people have latched on to and whole-grain foods from their diets and replace them
avoiding gluten as a cure-all for many conditions aside with gluten free brownies,” says Case.
from celiac, including migraines, fibromyalgia, and chronic
fatigue syndrome. While some have found relief, that In fact, research suggests that those who forgo gluten may
doesn’t mean a gluten free diet will work in all cases. be more likely to miss out on important nutrients such as
iron, B vitamins, and fiber.
And then there’s the idea that a gluten-free existence is
the ticket to speedy weight loss. But, says Mark DeMeo, This is where careful meal planning comes in, which may
M.D., director of gastroenterology and nutrition at the explain why some people feel so good when they go
Adult Celiac Disease Program at Rush University Medical G-free: They’re eating real food instead of ultra-processed
Center in Chicago, “there’s nothing magical about a gluten- packaged fare.
free diet that’s going to help you lose weight.”
If you skip the gluten-free goodies and focus on fruits,
What’s really at work: Gluten-free dining can seriously vegetables, lean protein, dairy, and gluten free grains like
limit the number of foods you can eat. With fewer choices, amaranth and quinoa, this can be a very healthy way of
you’re a lot less likely to overeat, says Shelley Case, R.D., eating.
author of Gluten-Free Diet: A Comprehensive Resource
Guide and a medical advisory board member for the Celiac DID You KNOW?
Disease Foundation.
The gluten free diet is not dangerous to fol-
But it can backfire too, because gluten-free doesn’t mean low if you don’t have gluten sensitivity.
fat-free or calorie-free.
Read more facts about gluten at:
“Without gluten to bind food together, food manufacturers www.glutenfreesociety.org
often use more fat and sugar to make the product more
palatable,” says Case. Consider pretzels: A serving of
regular pretzels has about 110 calories and just one gram
of fat. Swap them for gluten-free pretzels and you could
get 140 calories and six grams of fat.

INDIVIDUAL FITNESS | CONCORD, NEW HAMPSHIRE 03301 | (603) 224-8096 | INDIVIDUALFITNESSLLC.COM 2

FITNESS NEWSLETTER • FEBRUARY 2018 EDITION

Our New JANUARY client of the month

january members

KRISTEN BERGER • TRACEY COTE •

REFERRAL - WELCOME! I was physically active and fit throughout my 20s and 30s. I
hiked, ran, cycled, played squash, and cross country skied. The
BETHANY GIRARD demands of work and family, along with a slowing metabolism,
took their toll in my 40s. I spent less time outdoors and more
WELCOME! time at my desk, in the car, and on the couch. By the winter
of 2016-17, I felt out of shape, uncomfortable in my clothes,
PAMELA KLASSEN and I was in pain. My back hurt constantly. I couldn’t sit
cross-legged because of the tightness in my back and hips. I
REFERRAL - WELCOME! was at a client meeting one day when I saw a sign advertising
another personal trainer in Concord. I thought about walking
KEN HARDING in directly from my client meeting and saying “help me.”
Thankfully, I did my research, and realized that IF would be a
WELCOME! better place for me to train. I said “help me” to John & Jim,
and it was the best decision I’ve made in years.
BRITTANY PARADIE
I am pain free. My back doesn’t hurt, my shoulders don’t
WELCOME! hurt, my right leg doesn’t hurt, and I can sit cross legged. I
sprained my ankle badly in the early summer and with John’s
ERIN HOLMES help, I didn’t miss a single workout because of it. The ankle
is stronger now than it was before I sprained it. I’ve taken up
RE-JOIN, WELCOME BACK! mountain climbing again, with my energetic 13-year-old, and
with my brother, an Ironman triathlete. I am strong. I ran
TRACY BANKS three miles on Christmas Day. During the arctic cold of the
Christmas week, I did a four-mile hike on the trails at Oak Hill
RE-JOIN, WELCOME BACK! in East Concord, and was comfortable doing it. I have more
energy, and I am better equipped to manage the strains and
KATELYN AHERN stressed of daily life. There’s always more to achieve, but I’m
confident in my strength and my fitness. It’s night and day
RE-JOIN, WELCOME BACK! from where I was a year ago.

Thinking about joining or coming back? let us help you I feel challenged and supported, never judged or criticized. I
Get Started! Email Jim@individual fitness today and love the positive attitude and atmosphere at IF. I look forward
schedule your free consultation and fitness assessment! to coming in. If I miss a workout, I don’t panic. I know John,
Jim, and the rest of the IF crew have my back. My strength
When you become a member we will work privately, training workouts are thoughtful and personalized to move
one-on-one with you to design and implement an me closer to my fitness goals without injury. After years of
efficient exercise & nutritional plan to maximize your trying to design my own fitness program, and failing to meet
time and potential. We call this The Lifestyle Makeover! my goals, all I do now is put myself in the capable hands of
John and the IF trainers.

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FITNESS NEWSLETTER • FEBRUARY 2018 EDITION

Fun Facts gift a friend...
bring a friend
about fitness
Gift a friend or family member of
YOU ARE NEVER TOO yours with this certificate good
OLD TO BUILD MUSCLE for one complimentary health and
No matter how old you fitness assessment and personal
are, age is no barrier to
getting stronger. training session.
OR
A MUSCLE DEHYDRATED
BY A MERE 3% WILL Bring your friend or family member
HAVE A DECREASE IN with you (please call ahead to
STRENGTH OF 10% let us know 603.224.8096) for a
Always have water handy
when exercising. complimentary buddy workout!

SLEEP IS THE MOST Referred By:
IMPORTANT FACTOR IS
FAT BURNING Friend’s Name:
Studies show the more you
sleep the more fat you CERTIFICATE EXPIRES 2.28.2018
burn.

THERE IS NO ‘BEST TIME’ Referral Rewards
TO EXERCISE
The real and only best time Earn cash back for your referrals! When you refer a
is whatever works for you friend or family member to Individual Fitness, complete
- Do it when you can, as of- the certificate above and make sure to put your name
ten as you can, and make it in the “Referred By” section before you bring it in.
something you enjoy.
We will roll out the blue carpet and treat your friend
like royalty.

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FITNESS NEWSLETTER • FEBRUARY 2018 EDITION

kellys kitchen corner Eating lower calorie meals doesn’t mean you need to
lower the flavor of it also. Too often when we want
to lose weight we put ourselves in the mindset of
“bland eating”. BREAK THAT HABIT

Fruitfeaturing Topped Protein Pancakes

What You’ll Need:

• Protein Pancake Mix
• 1 TBSP Powdered Peanut Butter
• 1 TBSP Greek Yogurt
• Fresh Fruit of your Choice

What To Do:

Blend all the ingredients until a batter forms.
Pour over a hot griddle.
Flip when the edges start browning.
Serve with a tablespoon of Greek yogurt and
some of your favorite fruits.

COOK’S NOTE:
I used Birch Bender’s protein pancake mix and added in some powdered peanut butter
to increase the amount of protein. After they were golden brown and ready to devour
I topped them with Greek yogurt and “sautéed fruit” (to bring out the natural juices)
for added moisture and flavor rather than tradition sugar filled syrup.
Nutrition: 300 calories with 20g of protein

INDIVIDUAL FITNESS | CONCORD, NEW HAMPSHIRE 03301 | (603) 224-8096 | INDIVIDUALFITNESSLLC.COM 5