November 2008 Newsletter

An Inspirational Quote

"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."

Aristotle

How To Simplify Your Life In The Kitchen
by Catherine Carrigan, catherine@totalfitness.net

To this day, it makes me giggle that so many people seek out my advice for nutrition.

Not that I don't have the training - I have spent years studying how to heal metabolism, overcome illness and disease, the benefits of vitamins, minerals, herbs and amino acids, multiple systems of metabolic and body typing, healthy cooking, meal planning and how to determine the right approach to eating and nutritional supplementation for each individual client.

And not that I don't have the experience - I have changed the way countless people lose weight and heal from catastrophic illness using food as one of our primary tools.

What makes me laugh is how I got started with all this mess. Growing up in the South, the ultimate culinary question was how to make a better pecan pie. One of my favorite foods as a child was fried okra, which at least started out as a vegetable. Both my grandmothers were expert cookie bakers, and the church cookbooks I grew up reading could give you diabetes just reading the primary ingredients - white flour, sugar and lard.

When I first started becoming a healthier person, I struggled with the gap between what I grew up with and what I really needed to do to have more energy and heal from various illnesses. I spent years fretting over what to do with the collective wisdom of my grandmothers' cookbooks. Should I give them away and betray their traditions? Or keep them for posterity's sake.

I went through years of extremes. One year, I devised my own personal cookbook based on the severe food allergies I was suffering from at the time. It was color-coded with a four-day rotation of menus. I baked my own gluten-free bread and forced myself to experiment every week with new foods like quail eggs, fennel and yucca. After spending hours in the kitchen every day, I finally threw up my hands and literally never even turned on the oven for the next five years. I am not quite sure how I got by during that time. I was just in denial and frustration.

Finally, I have come up with a happy medium. I cook, but it's simple and easy. I have devised an integrated approach that gives me maximum nutrition with the minimum amount of time shopping and preparing.

I have come to realize that feeding yourself right is one of life's basic skills that must be mastered - like balancing your checkbook, making a financial plan or discovering your true job talents. If you fail to plan to succeed, you set yourself up for a long list of various failures.

Here are a few suggestions that might make the process of eating healthier easier for you:

1. Start with a healthy shopping list. Although this step may seem like a no-brainer, if you aren't focused on buying the most nutritious foods, you may fall back into old patterns. You can download and print out a FREE shopping list of the world's healthiest foods from our website at the following link: Shopping List For Worlds Healthiest Foods.
   Because I like to be positively focused with people - paying attention to the good things to eat rather than what to deprive yourself of - I recommend that at least 80-90 percent of what you eat come from this list. After years of arriving at the store without my printouts, I put my shopping list on my iphone because it's always with me. I can easily keep a record there of the items I already have and the ones I still need to buy.
2. Visit your local farmer's market once a week. Shopping this way allows me to purchase the freshest local and primarily organic foods and inspires me to be creative with what's in season. You also save a tremendous amount of time because you don't have to read the food label on a cabbage, bunch of kale or fresh basket of peaches. This also allows you to eat actual food, not products, and gives you a tremendous amount of energy that you would never experience if you were eating dead, processed food.
3. If you are pressed for time during the week, set aside a few hours on the weekend when you can make basic staples to have on hand. I like to multi-task and get my vegetable soup going (recipe follows) while making a raw food dessert or two in individual, transportable containers and maybe a salad dressing (see the links to our recipes for these at http://www.totalfitness.net/nutrition%20recipes.htm). If you find yourself hungry and in a hurry, you can always heat up your soup or grab a raw food dessert and take it with you as you are heading out the door.
4. Start your day with homemade organic vegetable juice. During the week, I make fresh juice for both my husband and myself. This gives me the comfort of knowing we are loading up on antioxidants, enzymes, vitamins and minerals first thing in the morning. We also juice vegetables that we might not eat later in the day - like kale, golden beets or beet greens. I have a huge bowl of apples on our kitchen table that I use for this purpose. Even if you find yourself busy later in the day, if you start your morning with fresh juice you'll know you have already consumed more fruits and vegetables than many people get in a week. To find out more about juicing, download this article: Juicing the Total Fitness Way, by Catherine Carrigan.
5. Have plenty of healthy snacks on hand. We all eat five to six times a day. This may include sheep or goat yogurt, a variety of nuts, nut butters, cheese and gluten-free bread and crackers, hummus and baby carrots, healthy protein bars made without soy or corn syrup, leftover meat from the night before as well as sliced nitrate-free meats from the deli counter and a variety of berries.
6. Dinner is always simple - a meat, usually something that can be thrown on the grill - and a vegetable, usually something that can be cooked in a vegetable steamer and tossed with butter once it's put on the table. We marinate many of our meats - pork, lamb and beef - to increase the body's ability to digest them. Because I keep dinner simple, I can enlist the help of others, and that keeps my own grumpiness factor down by not doing all the work myself. Most people aren't exercising after dinner, so the usual potatoes, rice or other starches are not necessary. In our case, we eat dinner and only have dessert an hour or two afterwards if we are still hungry. I eat lightly before teaching yoga in the evening and frequently have a snack afterwards before bed. We save everything - the ends of broccoli and asparagus that ordinarily would get cut off and tossed are saved for making juice the next morning. Leftover meat is saved for snacks the following day. All vegetable leftovers, including the pulp from juice in the morning, are put in my compost bucket and later recycled in our compost pile in the garden. If you live in the Atlanta area and want a compost pile, you can ask our gardener, Gabe Horrisberger, to make one for you. You can reach Gabe at gardenr@bellsouth.net or by calling 404-906-6299.
7. To stave off cravings, always keep a raw food dessert in the refrigerator. The smartest way to overcome any addiction is to find a healthy substitute. If you open your fridge to find, for example, a raw food berry pie, you won't end up feeling deprived. To download my suggested list of substitutes, please download Comfort food for healthy people, by Catherine Carrigan.. We also keep on hand gluten-free cookies as well as a wide selection of organic chocolates.
8. For a quick meal, heat up the soup you made over the weekend and add a protein, even something simple as cheese on toast or leftover meat from the night before. If juicing sounds too intimidating, you can start increasing your vegetable consumption by making fresh soups based on what's in season.
9. Never deprive yourself, just find the healthiest version. In 2005 when I visited Findhorn, Scotland, the spiritual community served gluten-free pizza. I realized it was ridiculous that it had been at least 8 years since I had eaten pizza, so I came home and started making it a couple of times a month for my family. Sometimes I make it from a mix and sometimes we use a gluten-free pizza shell that I can keep in the freezer and throw together very quickly with sautéed vegetables on top. I started the recipes section of our website because I realized that most people think that healthy eating is boring. All our recipes are gluten-free. You can visit this section at the following link: http://www.totalfitness.net/nutrition%20recipes.htm. Please email me at catherine@totalfitness.net if you have healthy recipes you would like to contribute.
10. Learn how to cook, even if you start by making one new recipe every week. My healthiest and thinnest clients have all gone through a similar process that I have of re-thinking the what and how of cooking and eating. I use a Cuisinart, blender, vegetable steamer, oven, juicer and stove top most often. The grill outside is the domain of my husband, but at least he has a domain. Never thaw, heat or reheat anything - even water - in the microwave. I keep my microwave for heating up my neck warmers in the evening to snuggle with while I am reading a book or watching a movie. Please give away your deep fryer, especially if you grew up in the South.

Vegetable Soup:

  Ingredients:

• Onions, carrots and potatoes, diced
• One bunch of fresh basil, chopped
• Fresh cloves of garlic to taste, minced
• Fresh vegetables in season, which may include:
• Okra, zucchini, summer squash, green beans, peas
• After vegetables are tender, add 1 large can of tomato puree
• 1 box of chicken broth
• Celtic sea salt to taste

The secret to this recipe is fresh spices and whole food ingredients. Store in the refrigerator to fill up on when you are seeking something warm and comforting.

What's especially healthy about this recipe:

1. Remember that coconut oil is the only oil that will withstand high heat cooking. It will also heal your thyroid.
2. If you study the shopping list of the world's healthiest foods, you will find vegetables at the top of your list. Making soup is one of the simplest ways to increase your family's vegetable consumption and even the pickiest eaters will be pleased with this homemade version.
3. Many conventional canned soups are loaded with MSG, a known neurotoxin. Make your own soup and save your brain!

Dec. 13 Dog Walk with Qi Gong
by Catherine Carrigan, catherine@totalfitness.net

Join us on Saturday, Dec. 13 at 11AM, at East Palisades Park near Vinings for our next dog walk with qi gong.

We at Total Fitness believe that exercise should be rewarding on all levels.

Join Catherine Carrigan, ace people trainer, and Meredith Minkin and Mara Whiteacre, ace dog trainers of www.caninemastermind.com.

We held our first hike on Saturday, Nov. 15. Each person was allowed to bring one dog to train, and we practiced qi gong with our dogs afterwards. Unfortunately, the qi gong practice was cut short by rain.

For more information, please email Meredith Minkin at merminkin@yahoo.com or at at info@caninemastermind.com. The cost is $15 per walk, which includes a fun hike in the woods, behavior drills with your dog and the qi gong class at the end of our walk.

The Raw and The Cooked
by James Williams, james@totalfitness.net

Our canine and feline friends can provide us with many years of companionship and the opportunity to practice unconditional love. We at Total Fitness believe that our pets deserve the very best food we can buy for them so they can experience long, healthy, and happy lives.

We humans can can buy raw food cheeses, milks, and many other raw products which are packed full of nutrients, but did you know that you can also buy raw dog food which doesn't cost a fortune?

Robbie and Belle (R&B), our resident canine pals here at Total Fitness have been enjoying the raw dog food made by Healthy Pet Food Products which is sold in the Atlanta area by Lisa Stephens. We know R&B enjoy the food because they wait enthusiastically for it to be served, vacuum it up, and then leave their bowls absolutely spotless!

So why do our pooches need raw dog food and not the dry kibbles or canned foods widely on sale? The diet of wild dogs is largely carnivores and because they're smart, dogs tend to eat nutrition-rich organ meats before they tuck-into the muscle meats. Better quality raw dog foods contains organ meats, are the closest match to what wild dogs eat, and is considerably more nutritious and unprocessed than any canned or dry food, e ven the organic products.

By giving our canine friends food that's very close to what their wild cousins eat, they receive the ultimate in doggie cuisine. This is because raw dog food is in a digestible form, contains a better balance of fats, proteins, carbohydrates, vitamins, minerals, and enzymes, and is free from artificial additives. If you want to know more about why canned and dry food need to be avoided there's a web link at the tail of this article. One of the criteria for choosing raw food for our precious doggies was that it had to be organic. Fortunately for R&B, the Healthy Pet Food Products Beef Complete and Chicken Complete are certified under the USDA's organic program.

Dried or canned pet foods are highly processed and contain additives such as corn and wheat gluten which, when served every day, lead to inflammation and food sensitivities and intolerances. BHT, a synthetic anti-oxidant additive is also added to many pet food products and may contribute to tumor growth, so it pays to watch what you're feeding your pal if you want to keep the vet bills low. You can learn more about which ingredients to avoid by following your nose and visiting the Dog Food Project link below.

Why should you switch to raw dog food? Owners, perk up your ears because dogs fed a raw food diet usually have fewer illnesses, lower veterinary costs, smaller poops, and the raw food made by Healthy Pet Food Products is cheaper than the canned and kibble organic dog foods. In addition, your dog will be lean, have a shinier coat, and possess stronger immunity, all of which contribute to a long, healthy life.

Robbie and Belle each weigh 20Ibs and after a simple two week transition from canned wet food, they now eat two 4 ounce servings of raw dog food each day. If your dog is presently being given kibbles, transition them onto canned food, and then move onto the raw cuisine.

We buy five 5 pound packs for each dog which lasts them 50 days, working out at about $1.25 per day per dog. That's half the price of a can of organic canned food in the stores and nearly a dollar a day cheaper than buying-in-bulk online.

We recommend you and your dogs make the switch to raw organic dog food today because you'll have a healthier and happier dog, and investing in their health now will save you big vet bills later. The best news is that you'll have a pal who'll help you to experience love for many years in your walks, cuddles, and play time together.

Additional Resources:

• Lisa Stephens at 404 -788-7317
• Why canned and dry food need to be avoided
• Dog Food Project
• Dog food intolerances and sensitivities

The Meditation Project
by Catherine Carrigan, catherine@totalfitness.net

Every holiday season, I look around to find something special I can do for others.

If you are reading this email, you are invited to come and meditate with me every Monday at 7 a.m. and/or every Saturday at 8 a.m. in Atlanta, Georgia, for 20 to 30 minutes throughout the month of December.

Our practice will be free - the only caveat is that you must email me at Catherine@totalfitness.net the day before to let me know that you are coming.

Please understand my larger intention.

Scientists have reported what is called the Maharishi effect. If the square root of 1 percent of population meditates, there is a statistically significant beneficial effect felt throughout the entire area. In a city of 1 million people, for example, that would mean that only 100 people would need to meditate to make a larger contribution beyond finding deep relaxation for themselves.

This has been an especially stressful year for many people, and we are coming up on a time of year that frequently challenges the mental health of even the most together people. Just because there has been turbulence in our society doesn't mean you have to experience chaos internally.

If you are unable to join me in person, I invite you to start your own meditation project. You can use our Loving Kindness Meditation CD, which you can purchase on our webstore at the following link: http://totalfitness.net/1ShoppingCatalog/CDs.html

Many of my clients and friends have been asking me what they can do now to make the world a better place. Meditation is a great place to start. Please forward this email to everyone you know and let's make a difference. Do what you can do now to contribute to peace on earth.

Gifts For Friends and Family, Money For The Atlanta Pet Rescue

Looking for a special gift? As usual, I am making jewelry to benefit www.atlantapetrescue.org.

You can look at the necklaces I have already made or describe the color or gemstone you would like for your loved one. All the profit goes to support a formerly homeless dog or cat.

Please email Catherine@totalfitness.net to drop by and look or ask me how I could make something wonderful. The Atlanta Pet Rescue is a non-profit, volunteer-based no-kill shelter dedicated to rescuing unwanted pets. Make someone else happy and help the pets!

Upcoming Total Fitness Seminars

U.S. Seminar:

Mar. 30 - Apr. 3: Soul Enhancement. This is Sue' Maes newest course!! This five day course will blow your resistance right out of the way from becoming all you choose to be! You will enhance your spiritual light.

Experience:

• Reach a higher level of consciousness
• Accessing your intuitions
• Clearing your energy fields
• Raising your vibration
• Your personal gifts
• Develop Clairvoyance, Clairaudient & Psychometry
• Self testing
• Chakra Healing
• Spirit Guides
• Many Spiritual Techniques
• Clearing techniques to enhance your spiritual path
• Clearing your karma levels
• Seeing Aura's

Receive a comprehensive manual that you will be able to work from after on yourself or others.

Cost: $1200 with a $200 non-refundable deposit due no later than March 1, 2009

Location: Atlanta, Ga.: see location map

For more information, please contact Catherine@totalfitness.net or call 404-350-8581

London, Ontario, Canada, with Sue Maes:

Jan. 16-19: Healthy Body Class. One week course that teaches you how to "turn on" the organs in your body allowing the body to move toward better health. It utilizes techniques to improve and reset the out things that are out of balance. $800 Canadian

For more information on how to sign up please visit Sue's website or contact her at sue@totalfitness.net or call 519-471-1174.

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.

Yoga classes are taking a break for the month of July and will resume August 12. All the proceeds from August yoga will benefit the Atlanta Pet Rescue.

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, Phone: 404-350-8581

James Williams james@totalfitness.net , Phone: 404-350-8581

In Los Angeles

Nina Lynn nina@totalfitness.net, Phone: 323-336-7677

In Phoenix

Paula Owen paula@totalfitness.net, Phone: 480-706-1158

In London, Ontario, Canada

Sue Maes sue@totalfitness.net, Phone: 519-471-1174

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