June 2008 Newsletter

An Inspirational Quote

"All truly wise thoughts have been thoughts already thousands of times; but to make them truly ours, we must think them over again honestly, till they take root in our personal experience."

JJohann Wolfgang von Goethe

Trim Your Butt and Thighs by Correcting Estrogen Dominance
by Paula Owens, paula@totalfitness.net

One of the main complaints I often hear from females is that their legs are fat or thick.

Upon observation of these women, I noticed they tend to spend a ton of their time on cardio equipment or jogging and never or hardly any time weight training.

Aside from the activity of choice these women choose, they tend to be estrogen dominant. This is determined by various factors such as genetics and lifestyle.

Estrogen dominance may be revealed through caliper skin fold measurements and hormonal lab work.

Hormonal lab testing may indicate high estrogen and low testosterone. This problem may affect men as well as women.

Suggested lab testing:

• Female Hormone Profile: Pregnenolone, Total Estrogens, DHEA-S, Progesterone, Testosterone (total).
• Both males and females should do a thyroid panel: T3 (total, free or uptake), T4 (total or free, free thyroxine index and TSH (Serum or saliva testing).
• Male Hormone Profile: Pregnenolone, Total Estrogens, DHEA, Progesterone, Bioavailable Testosterone, Testosterone (total), Testosterone (free).
• PSA, or Prostate-specific Antigen. Caucasian males should test at age 50; age 40 for African American men.

Skin fold measurements may indicate a problem in males if the pectoral site is higher than the triceps site. Additionally, if the quadriceps skin fold is relatively high in a male, a PSA (Prostate-specific Antigen) test is in order.

In women, skin fold measurements may indicate a problem if the quadriceps and hamstrings show high fat levels.

High estrogen and low testosterone may indicate aromatase, an enzyme that converts androgens (testosterone) to estrogens (estrodial). Aromatase is found in estrogen producing cells in the adrenal glands, ovaries, placenta, testicles, fat tissue and the brain.

Liver enzyme activity and poor detoxification of estrogens are other factors to consider. Alcohol is often the main culprit here. One of the main reasons to avoid alcoholic beverages is that drinking alcohol causes your body to convert testosterone into estrogens, which is why men who drink excessively can appear to develop breasts like women. Antidepressants also cause aromatization in both men and women.

Excess estrogens in your body also lead to estrogen-dominant health issues such as endometriosis, fibroids and breast and prostate cancers.

Factors that raise levels of estrogen are:

• Age, which increases aromatase activity.
• Carbohydrate intolerance and insulin resistance. This affects the adrenals and all other major hormone levels. The hormone you have the most control over is insulin. This is controlled through the amount and quality of carbohydrates in your diet. Hormones do not act independently, so controlling your insulin has a beneficial effect on all the hormones in your body.
• Liver function changes. All the above are liver stressors. Unresolved anger and resentments are stored in this organ.
• Obesity. High estrogen is present in most obese people of all ages. Obesity in males = 25% body fat or greater. Obesity in females = 30% body fat or greater.
• Overuse of alcohol.
• Prescription drugs, especially diuretics and medications that affect the liver.
• Zinc deficiency.

Aside from implementing lifestyle changes, eliminating all estrogen precursors, such as plastics, and ensuring healthy gut flora, there are various aromatase inhibitors one can obtain through herbs and other supplements. Resveratrol, chrysin and green tea are natural estrogen blockers, preventing aromatase. DIM is helpful for estrogen dominant legs in women and gynecomastia in men. Gynecomastia is a growth of breast tissue in men.

The exercise training program solution for estrogen dominant legs is one which builds muscle. Proper nutrition must always be factored in. Workouts involving the major leg muscles will force the body to lose the fat reserves and increase muscle mass. My favorite weight training exercises for legs include squats, multi-directional lunges, various dead lifts and step ups.

Here is my analogy of fat versus muscle and the amount of space these tissues take up in the body. Muscle equals one pound of nuts and bolts (dense and takes up a small space), whereas fat equals one pound of cotton balls (occupies much space).

Muscle mass can increase without increasing the size of your legs because the composition changes. The amount of intramuscular fat diminishes with strength training. Using light weights and high reps will not achieve this effect. The only time lighter weights and higher reps are recommended is during the intro phase for trainees who do not have experience and need to strengthen their joints and tendons first, plus create a quality motor engram of various exercises to learn technique and enhance quality of movement.

For more information about how you can implement these recommendations, we recommend you purchase these radio shows at the following links:
Which Gets You Leaner - Cardio or Weight Training? Interview with Charles Poliquin.
Achieve Your Health and Fitness Goals Free Of Fear.
The Hormonal Effect of Exercise, Interview with Dr. Diana Schwarzbein.

How To Lose Weight By Eating Healthy
by Catherine Carrigan, catherine@totalfitness.net

Most efforts to lose weight focus on a LESS mentality. The thinking goes, to lose weight, you have to eat LESS of something: less calories, less fat, less carbohydrates, less "fun" foods.

All this focus on LESS thinking can lead to a mentality of deprivation. Dieters may end up feeling sorry for themselves or develop a "poor me" attitude towards food as they project that other people can eat all the "good stuff" while they feel like they are restricted to foods that are bland, boring or emotionally unfulfilling.

Here at Total Fitness, we want all our clients to develop a healthy relationship with food and a healthy relationship with exercise. Part of the way we accomplish these goals is to empower our clients to have a MORE mentality.

By eating MORE nutritious organic foods, you have MORE energy, MORE fun when you are actually eating and you can enjoy MORE foods than most restrictive diets. As you enjoy MORE energy, you heal your metabolism, replenish your brain chemistry and find yourself functioning at a higher level in every area of your life.

Consider three simple facts:

1. You hold toxins in your fat cells. Given that fact, why in the world would you ever want to consume conventional diet products that are loaded with chemicals?
2. Within 24 hours of going on a low calorie diet, which is defined as eating less than 1800 calories per day, you immediately deplete your brain chemistry. When your brain chemistry is depleted, you experience cravings, as your brain is your body's most important organ. Low calorie dieting is especially challenging for anyone with a history of depression, anxiety, eating disorders or alcoholism. People with depleted brain chemistry may find it harder and harder to fight their body's signals begging for the nutrients they really need. Why set yourself up for failure by depleting your brain chemistry? Here at Total Fitness, we can run lab tests to determine how nutritionally depleted our clients are. Anyone with a history of chronic low calorie dieting or long-term use of psychiatric medications usually has severe nutritional deficiencies.
3. When scientists want to breed fat rats in the laboratory, all they have to do is feed them processed foods. The research shows that even rats doing hours and hours of exercise do not lose weight no matter how much exercise they are doing. When a new client tells me they are exercising vigorously every day and can't lose weight, I already know what they are eating before they even tell me.

In order to create a caloric deficit in order to lose weight, a MORE intelligent approach is to eat enough food to replenish your brain chemistry and keep the body's metabolism running at its peak and create enough energy to exercise daily. In other words, cover your bases nutritionally and then be consistent with your workouts - the scientific research shows that to lose weight, you need to exercise 3 ½ to 5 hours every week.

I like to make things simple, because simple guidelines are easier to follow. Here are a few suggestions:

1. Focus on eating the most nutritionally dense foods you can find. Many people do not know what is actually healthy. My practice is full of people who couldn't understand why they were fat and exhausted living on so-called "healthy choice" dinners that have been frozen, wrapped in plastic and then microwaved. This is a far cry from the wonderful options that anyone can avail themselves of visiting their local farmers market. To make it easy for you, we have a FREE shopping list on our website. The higher the number next to a food on the list, the more nutritious it is for your body. Please follow the link below: Shopping List For Worlds Healthiest Foods.
2. If you are healthy and at a normal weight, you can give yourself permission to follow the 80/20 rule. That is, 80 percent of the time, anything that goes into your mouth has to come off the list of healthy foods. Up to but no more than 20 percent of the time, you can go off the reservation, but even when you go off the reservation, eat like a civilized person.
3. If you are sick or overweight, follow the 90/10 rule. That is, 90 percent of the time, anything that goes into your mouth has to be from the healthy foods list. Don't go off the reservation more than 10 percent of the time. The healthier you choose to be, the more you will want to stick to the list.
4. Do not eat processed food. Even when you are going off the reservation, choose treats like the ones from my recipes below. Remember, eating processed food sets you up for failure, even if you are doing hours and hours of exercise every week.
5. Drink half your body weight in ounces of water every day. Dehydration affects your ability to digest fat . You must sip enough water throughout the day so that your gallbladder can make enough bile to metabolize fats.
6. Cook your food the way your grandmother did it. Do not use a microwave to defrost, cook or reheat your food. Do not make the mistake of buying expensive organic food and then coming home and zapping it. Microwaving reverses the spin of the molecules in food, suppresses your immune system and makes it much harder for you to lose weight. Even eating microwaved vegetables will raise your cholesterol.
7. Eat minimeals every 3 hours. Eating small portions takes the stress off your digestive system, can eliminate inflammation and bloating, keeps your blood sugar and energy levels stable throughout the day and improves your body's ability to assimilate the nutrients from foods.
8. Focus on getting your carbohydrates from energy rich, nutrient dense natural sources like fruits and vegetables. Nutrition boils down to chemistry. You need basic nutrients to keep your metabolism healthy, and if you don't get them, your metabolism may become damaged and you'll find yourself looking fatter, breaking down muscle tissue and aging fast. Many fat people are starved of the basic nutrition they need to keep their bodies running properly. A damaged metabolism impairs your ability to lose weight no matter how few calories you take in or how much you exercise.
9. Focus on getting your fats from organic olive oil, real butter and coconut oil. Coconut oil is the only oil that will withstand high heat cooking. Save money by making your own salad dressings with delicious organic olive oils. Avoid trans fats that can clog your system, lead to inflammation and therefore physical pain.
10. Heal your relationship with food. Avoid what I refer to as "cookie therapy" - i.e., eating to try to solve your other problems. Choose to nourish your body with the healthiest foods you can buy at your local farmers market. Rather than depriving yourself of treats, think of choosing MORE healthy food.

For more information about how you can implement these ideas, we recommend you purchase the following radio shows at these links:
Sugar, Sugar, Sugar: How To Stop Sugar Cravings

The Benefits of Detoxing: Interview with Ann Louise Gittleman

How To Have A Healthy Relationship With Food And Overcome Eating Disorders: Interview with Julia Ross

Recpe: Fun and Healthy Chocolate Fondue
by Catherine Carrigan, catherine@totalfitness.net

Ingredients:

• 3 ripe avocados
• 7 ½ tablespoons Dagoba unsweetened organic chocolate powder
• ½ cup agave
• pinch of sea salt
• dash of cinnamon
• Fresh fruit: Bananas, apples, fresh strawberries, etc.

Peel the ripe avocados and mash them in a Cuisinart. Add chocolate powder, sea salt and cinnamon. Add agave and adjust the amount for sweetness. Keep whipping in your Cuisinart until creamy.

Refrigerate.

When ready to serve, slice fruits into a bowl and place the chocolate pudding in the center of a table. Hand all your guests a fork. Dip fresh fruit into gluten-free, dairy-free pudding.

What's so healthy about this fondue?

• Safe for people with food sensitivities. Most puddings are made from the top four food sensitivities - gluten, cornstarch, cow's milk and/or eggs. This recipe is free of all common food sensitivities.
• Avocados. Avocados are loaded with oleic acid, a monounsaturated fat that may help to lower cholesterol. They are also a good source of potassium, which helps to lower blood pressure, as well as folate and B6, which helps promote serotonin production.
• A dessert that tastes so good that nobody will complain that it's too healthy. Ask your guests to guess the ingredients.
• healthy sweetener. Agave is a syrup extracted from the cactus. It has almost no impact on blood sugar. It scores only 55 on the glycemic index. Compare this to honey (35 to 64 on the GI index) or table sugar (60 to 65) or pure maple syrup (54). Its sweetness comes from a complex form of fructose called inulin. Agave is 50 percent sweeter than table sugar, so less is needed.
• Healthy chocolate. I admit I fell for Dagoba Unsweetened Hot Chocolate a long time ago. It's 100 percent cacao powder and 100 percent organic, so you get all the antioxidants of dark chocolate without the junk associated with traditional processed varieties. Cacao is loaded with vitamins B1, B2 and D as well as magnesium and iron.

Improve Your Health By Eating Organic
by Robin Yezzi, ryezzi@gmail.com

There are many choices when it comes to fresh produce these days. Which is better -locally grown or organic? Is it worth paying extra for organic food? In the best-case scenario, choosing produce that is local and organic is the best choice. Our food buying decisions are in fact a vote for what type of food system we want to support. We vote everyday with our forks.

   Conventional vs. Organic Produce

Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Most modern pesticides function as neurotoxins and kill pests by interfering with their nervous systems. The long-term effect of human exposure to these pesticide residues in our food is not well understood. Eating organic produce limits your exposure to these pesticide residues.

Organic foods are produced without the use of conventional pesticides, artificial fertilizers, human waste, or sewage sludge. Farmers who grow organic produce and meat don't use conventional methods to fertilize, control weeds or prevent livestock disease. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Organic food costs more than conventional food because of the laborious and time-intensive systems used by the typically smaller organic farms, but I believe the benefits of reducing the exposure to potentially dangerous pesticides outweigh the additional costs.

The Environmental Working Group (EWG) analyzed pesticide residue tests conducted by the USDA and FDA. EWG ranks fruits and vegetables according to levels of pesticide residue. Their "Dirty Dozen" list is a list of the 12 most contaminated fruits and vegetables (http://www.foodnews.org/pdf/EWG_pesticide.pdf). If your budget is limited, consider buying organic fruits and vegetables from this "Dirty Dozen" list of conventionally grown produce: Peaches, Apples, Sweet Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Lettuce, Grapes (Imported), Pears, Spinach, and Potatoes.

   Locally Grown

Local food systems are an alternative to the global corporate models where producers and consumers are separated through a lengthy chain of processors/manufacturers, shippers and retailers. The average food item travels more than 1500 miles before reaching the consumer. A local food system is a community-based model where consumers buy farm fresh food from local producers.

The benefits to eating locally produced food are numerous: the produce is fresher, more nutritious, and tastes better than food shipped from long distances. Eating locally helps preserve local family farms and supports a strong regional economy by keeping local money in the community. The environmental impact and transportation costs are reduced. The best benefit of all is that it keeps people connected to the source of their food.

   Where to Buy?

   Farmers' Markets
Local farmers' markets are a great way to find local producers. It is important to ask questions of the sellers about their farming methods. Some may be farming organically but can't afford the costly organic certification process. Buyer beware, some vendors might not be farmers at all. They could be just reselling wholesale produce that is not locally grown. It is easy to spot these vendors, since they often offer produce that is not in season. At my local farmers' market I spotted watermelons in early May from a vendor who is just reselling wholesale produce, some of which came from Mexico.

   Community Supported Agriculture (CSA) Programs
Community Supported Agriculture (CSA) is a mutually beneficial partnership between a farmer and a community. Members purchase shares of the farm and in exchange receive a weekly delivery of fresh locally grown produce as well as satisfaction gained from reconnecting to the land and participating directly in food production. I belong to the TaylOrganic Farm CSA program and I receive a box weekly filled with 8-10 different items in season. I like the fact that I know where my food is coming from and that I can visit the farm at any time. My food is organically grown and picked fresh the day it is delivered. The quality, selection, and freshness are far superior to anything I can find in a store. For more information about CSA programs and recipes for seasonal produce, please visit my CSA blog at http://taylorganic.blogspot.com

   Grow Your Own
   Community Supported Agriculture (CSA) Programs
It doesn't get more local than growing your own produce. Even a small garden can provide a lot of food. Do some research and find out what are fruits and vegetables are native to your area and can easily grown organically. Georgia is known as the "Peach State," but peaches are not native to Georgia and are extremely difficult to grow organically in this area due to the high humidity, many pests, and diseases. Blueberries are native to Georgia and are very easy to grow organically in this area. I have a very small yard, but I was able to plant five blueberry plants last fall and some heirloom tomatoes this spring.

   Pick Your Own
   Community Supported Agriculture (CSA) Programs
There are many farms that offer "Pick Your Own" options, especially berry farms. The produce from these farms is often offered at a lower cost than you can purchase at a farmers' market or store. This is a great option to stock up on fresh fruit and vegetables, which can be preserved by freezing or canning.

There are many options available for finding local, organic produce. It is the best way to eat fresh, nutritious, and healthy foods. It helps to connect consumers with their local farms and lend support to small family farmers. It also helps to preserve our environmental by reduce the transportation load and pesticide pollution. Support your local, organic food community. Vote with your fork!

   Resources:

Local Harvest offers a national directory to farms, farmers' markets, and Community Supported Agriculture (CSA) programs where you can search by zip code: http://www.localharvest.org.

Georgia Organics offers a "Local Food Guide" for Georgia with a directory to farms, farmers' markets, and Community Supported Agriculture (CSA) programs in Georgia available at: http://www.georgiaorganics.org.

PickYourOwn.org offers a nationwide listing of "Pick Your Own" farms: http://www.pickyourown.org.

My name is Robin Yezzi. I have started a small organic garden in my yard and try to eat as much local, organic produce as possible. Earlier this year I wanted to join a Community Supported Agriculture (CSA) Program after reading about them in the local paper, but was unable to find one in my area. I found a group of friends that was also interested in joining a CSA program, so I was able to work with Farmer Neil Taylor of TaylOrganic Farm to get a weekly delivery of farm fresh produce to our area in Marietta. I enjoy cooking, gardening, traveling, and studying traditional Chinese Kung Fu. I have a strong interest in health and nutrition as well. I enjoy reading books such as, Animal, Vegetable, Mineral and The Omnivore's Dilemma. I am a member of Georgia Organics and Slow Food Atlanta, which has a mission to support local farmers and preserve biodiversity in our food supply.

Webstore Special

For the latest in fitness, nutrition and healing products, please visit our webstore.

This month's webstore special is $10 off a blood pressure cuff. Put the cuff into the shopping cart for $39.95 and use the coupon code BP when you check out to get the $10 discount. Your price is just $29.95 + shipping.

We use the blood pressure cuff for teaching our clients how to flatten their lower abdominal area and strengthen the transverse abdominis. You can set up an appointment with your Total Fitness practitioner to find out how.

Yoga and Qi Gong Classes in Atlanta

Yoga Classes: Every Tuesday and Thursday, 7:30 p.m.
Holy Spirit Catholic Church
4465 Northside Drive, Atlanta, GA.
$15 per class or $65 per calendar month.

Qi Gong Class: Every Wednesday, 5:30 p.m.
1951 Northside Drive, Atlanta, GA. $15 per class.

Booking appointments with Total Fitness

To schedule an appointment to find out about a personalized fitness, nutrition or healing program that will help you get results, please contact us:

In Atlanta

Catherine Carrigan catherine@totalfitness.net

James Williams james@totalfitness.net

In Los Angeles

Nina Lynn nina@totalfitness.net

In Phoenix

Paula Owen paula@totalfitness.net

You can also visit us on the web at www.totalfitness.net