Alpha Bits: Newsletter

Welcome to the inaugural issue of Alpha News. The purpose of the newsletter is to support your health and fitness efforts by bringing you quality wellness information on a monthly basis. I know you're busy so the format will be short meaningful articles. We'll do the research and give you only the "goods." I welcome your feedback.

According to the latest statistics, the weight loss industry now exceeds $50 billion. With all those New Year’s resolutions out there it’s about to get even bigger. It’s such a lucrative market that Taco Bell created the Taco Bell Drive-thru Diet. I guess being part of the $160 billion dollar fast food restaurant business isn’t enough. Before you spend any money on weight loss products or drive-thru “nutrition” let me share with you the secret to weight loss.

I’ve helped hundreds of people lose weight, ranging from the obese person to the middle-aged soccer mom to the professional bodybuilder and figure competitor. I’ve gained and lost weight myself over the years. Through these experiences I have learned the secret to weight loss and weight management. Because it is a new year and I’m still in the gift-giving mood I’m going to reveal the secret to you for absolutely no cost. Are you ready? Be patient. Before I tell you what it is, I’m going to tell you what it’s not. It’s not Weight Watchers, a low calorie diet, high protein diet, a vegetarian diet or South Beach Diet. It’s not cardiovascular exercise or weight training (although they help). It’s not yoga or Pilates. All of these can help when implemented into a system. Individually, they are not the answer. The system is the answer. That’s right, the key to weight loss and management is a SYSTEM. People that lose weight and keep it off have a system that works for them when followed consistently. They have a system that they follow to eat healthy food consistently throughout the day. It may include:

They have a system for movement and exercise. The movement really doesn’t matter. What matters is that it’s scheduled and part of your system for weight loss or management.
It may include:

They have a system for dealing with stress and getting enough rest. I think you get the point. If your goal is to lose weight and/or keep it off you must set up a system that works for YOU and execute it. Make sure your system fits into your lifestyle. Make sure your system includes proper nutrition and movement. And lastly, make sure your system is helping you achieve your goal. Once your system is created and successful all you have to do is follow it. Now and then you’ll have to update it based on your life circumstances but NEVER, NEVER abandon it.

So if you’re goal is to lose, gain or maintain your weight, create a system that will help you do it. It’s your best chance at long-term success.

“Success is the sum of small efforts, repeated day in and day out.”
Robert Collier

System - a set of interacting or interdependent entities forming an integrated whole. Systems have structure, behavior and interconnectivity.

Of course it isn't. However, it does not burn as many calories as calculated by the machine. In a study published in Research Quarterly for Exercise and Sport, researchers found that the manufacturer's calculated energy expenditure (calories) was overestimated. It was surmised that the calculations used are based on running and stepping which require greater acceleration and deceleration. Thus, both running and stepping require more work (calories) than the non-impact elliptical trainer for the same distance moved. Does this mean you should not use the elliptical? No. However, if your goal is to burn calories and your joints are healthy enough to run or step than you should consider changing activities. If you do decide to use the elliptical for calorie burning, use both the upper and lower body attachments. The combined arm and leg action was closer to the calorie prediction in the study.

WHO is…Brittany Behrmann? Owner of Resolve 2 Evolve, Brittany is a certified holistic health counselor and Reiki practitioner. She has been in business for two years, and has recently relocated to two new locations: Alpha Fitness Studio in Manchester and Prossage Massage Therapy in Hartford.

WHAT is…Holistic Health Counseling?
The term “holistic” is defined as “emphasizing the importance of the whole and the interdependence of its parts.” If one part is neglected, the whole cannot exist. A true holistic perspective on health brings together both nutrition and other essential forms of nourishment, including healthy relationships, a meaningful spiritual practice, a career that inspires you, and physical activity that you enjoy. As a holistic health counselor, I will work with you to help you find balance in all areas of your life. I believe that by acknowledging the outside factors, which influence our health, you can begin to resolve your personal relationship with food and the other elements that influence your life.

WHERE did you…Obtain Your Education?
Well, believe it or not, it took me ten years, five schools and three different educational programs to figure out the career/education path I wanted to take. During the early years of college, I decided to take a semester off and use the time to work on my personal health and self-growth. I enrolled in the Institute of Integrative Nutrition in NYC and spent ten months learning all aspects of nutrition and the power of the mind/body connection. At that time, my intentions were not to use this education towards developing my career path. I continued on, obtaining my Bachelors degree in global health and Spanish. It was after graduation that I decided my passion was to help others improve their health and well-being. Resolve 2 Evolve, LLC was created.

WHY did you…Become a Certified Reiki Practitioner?
About five years ago, I was misdiagnosed with cervical cancer. I opted to follow the path recommended to me by conventional doctor and had a surgical procedure which ended up being done incorrectly. Not only was I struggling emotionally to handle to stresses and concerns I was being faced with, I was now physically suffering. A good friend of mine from Boston came into town and offered me several Reiki treatments to aid in the healing process and help reduce my stress levels. Words cannot possibly describe the powerful impact these treatments had. I was able to release many of my negative emotions and physically recover at a rate much faster than most. This experience inspired me to add Reiki to my practice. Over the past two years, I have seen the incredibly powerful effects Reiki has had on my clients.

HOW do you…Create Diet Plans for Clients?
First of all, I do not believe in diets. There are many reasons for this but my main concern is first three letters of the word . . . DIE. The majority of clients I design programs for have struggled with dieting for years. Many have lost weight, but all have gained back some, or more, than they lost. One of the biggest factors in this yo-yo process of dieting is restriction. When we restrict ourselves from too many things, we often end up doing the opposite, bingeing. In return, there becomes a strong emotional attachment to food and a negative mind/body connection. As a holistic health counselor, I create eating plans that satisfy the individual needs of my client, and rather than restrict, I add foods before taking anything away. It’s amazing the impact this has on each of my clients.

For more information about Brittany Behrmann or her services, please visit www.resolve2evolve.com or call (860) 256-8471.

Super Supplements

Each month our newsletter will be featuring a ‘Super Supplement,’ a food source or product that, in our opinion, will enhance your overall health and well-being. We will provide you with the real facts about the health benefits and the reasons you should consider adding it to your daily regimen.

The Truth About….Omega-3 Fatty Acids
Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants (including purslane), and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development.

There are three major types of omega-3 fatty acids that are ingested in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body. It is important to maintain an appropriate balance of omega-3 and omega-6 (another essential fatty acid) in the diet, as these two substances work together to promote health. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. An inappropriate balance of these essential fatty acids contributes to the development of disease while a proper balance helps maintain and even improve health.

A healthy diet should consist of roughly 2 - 4 times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids, and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States. The reason that the imbalance and overconsumption of omega-6 fatty acids exists in the American diet is due to the consumption of processed foods and baked goods made with refined vegetable oils. Omega-6s are found in seeds and nuts, and the oils extracted from them. According to Dr. Andrew Weil, “Soybean oil alone is now so ubiquitous in fast foods and processed foods that an astounding 20 percent of the calories in the American diet are estimated to come from this single source.”

The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease. In a recent article written by Dr. Mark Stengler, it was stated that fish oil can be a replacement for Prozac (or other antidepressants). “Results of the largest ever trial of omega-3 supplements for depression, the Omega-3D Trial, found that fish oil supplements (1,050 mg daily of EPA) improved depression symptoms as much as is reported by those taking prescription drugs –particularly those with major depression who did not also have an anxiety disorder.”

In addition to being used as a replacement for antidepressants, omega-3s are extremely beneficial to heart health and can prevent, and treat, cardiovascular disease. According to an article published in the Journal of the American Medical Association, researchers found that eating one to two weekly servings of oily fish, such as salmon, trout, or mackerel, reduces the risk of heart-related death by 36 percent and the overall death rate by 17 percent.

Be sure to consume omega-3 fatty acids daily to improve your overall health and well being. The best form of consumption is through food sources such as oily fish (salmon, mackerel, or tuna), algae or krill oil, flaxseed (either cold pressed oil or freshly ground seeds), or chia seeds. If you know that you are not eating enough of these food sources, be sure to take a high quality fish oil or DHA/EPA supplement daily.

The Alpha Fitness Challenge begins on February 1st and concludes on April 25th. The winner of the Challenge will be the individuals who lose the greatest percentage of body fat over the 12 week period. THIS IS NOT A WEIGHT LOSS CONTEST, IT'S A FAT LOSS CONTEST. You can enter the challenge at any of the 4 WOW! locations or our studio in Manchester. Each location has its own price pool and there are plenty of benefits for participating in the challenge.

Salmon is low in calories and saturated fat, yet high in protein and the omega-3 essential fatty acids (see the supplement article). In addition to being an excellent source of omega-3s, salmon are an excellent source of selenium, a very good source of protein, niacin and vitamin B12, and a good source of phosphorus, magnesium and vitamin B6.

Be sure to pay attention to the type of salmon which you purchase. Fresh, wild caught salmon is of highest quality and most nutrient dense, where as farm raised salmon tends to lack nutrients.

Black beans are an excellent source of dietary fiber, known for naturally lowering cholesterol levels. In addition to their high fiber content, these beans help to maintain blood sugar levels and prevent these levels from rising too rapidly after a meal.