May 2009 Newsletter

An Inspirational Quote

"The body is an effect of what happens in the mind. Consequently, the attempts to solve the weight problem, which are addressed to the body only, are notoriously unsuccessful."

Dr. David Hawkins, M.D. Healing and Recovery.

The Power of Protein
by Paula Owens, paula@totalfitness.net

Protein is involved in numerous physiological processes, including building lean muscle, supporting the immune system and maintaining nitrogen balance, It is the building block for muscle, bone, hair and nails. Your body's cells require protein to regenerate and re-build. Proteins from whole food sources are rich in amino acids and micronutrients.

Studies have shown that for weight loss and health benefits, a high protein diet is better than the standard low-fat/high carbohydrate diet. (Foster et al. 2003; Gardner et a 2007; Dansiger et al, 2005).

Low carb/high protein diets contribute to weight loss, an increased metabolism, decreased appetite and reduced caloric intake (St. Joer et al. 2001). The protein needs of an athlete are higher than those of most other people - probably due to the exercise-induced muscle breakdown and the need to repair. Higher levels of protein intake support muscle mass, strength and function; bone health; maintenance of energy balance; cardiovascular function and wound health (Wolfe & Miller 2008).

Optimal protein is essential for our immune system. Make sure you include protein at every meal such as fresh wild fish, organic poultry, eggs or organic lean red meat. The first 40 grams of protein you eat every day goes to rebuild your immune system. If you are not rebuilding your immune system, you are not rebuilding your muscle tissue or your brain chemistry. Approximate daily dosing is 3/4 to 1g of protein per pound of FFM (fat free mass).

Instead of a large bowl of cereal for breakfast, opt for an egg and veggie omelet or leftover buffalo burger and avocado. Boxed cereals are processed grains (carbohydrates), and the pasteurized milk you eat them with is mostly sugar-water because the pasteurization process kills all the nutrients. So, what you have is a meal of high-glycemic, nutritionally void carbohydrates that quickly raise your blood sugar followed by a sharp drop in your energy level just an hour or two later. What you eat for breakfast will reflect how you feel the remainder of your day. Fuel up with protein!

Animal protein sources such as meat, eggs, whey, poultry and fish contain sufficient levels of all essential amino acids and are considered superior sources of protein.

On the other hand, plant proteins such as beans, nuts, certain grains, peas and soy products are deficient in one or more essential amino acids and are considered to be of lesser quality.

Vegans, the strictest type of vegetarians, avoid every sort of animal derived food. They may benefit from the use of protein supplements and shakes to meet their need for essential amino acids.

Protein from whole food sources take longer to digest. This allows for a steady supply of amino acid delivery to your muscles. Foods relatively high in protein include:

• Fish - Fish has an amino acid profile rich in glutamic acid and lysine. Glutamic acid is a precursor to glutamine. Glutamine is the most abundant amino acid in the human body and has been shown to increase the post exercise storage of glycogen creating protein re-synthesis (J. Applied Physiology 86: 1770-1777, 1999).
  
  Wild salmon (not farmed) contains omega-3 fatty acids which is valuable for those exercising because of its anti-inflammatory properties. Six ounces of salmon provides 34 grams of protein.
• Beef and Buffalo (grass-fed) - An excellent source of protein because these are rich in iron and zinc and a high amount of protein rich in essential amino acids. Some individuals have difficulty digesting beef. This is where digestive enzymes come in to play. Many people do not realize that grass feed beef actually has higher nutrient levels than chicken or turkey. Please see our FREE shopping list of the world's healthiest foods at the following link: http://www.totalfitness.net/nutrition%20recipes.htm.
• Poultry - A high-quality protein source rich in amino acids.
• Eggs - One egg has 6 grams of high-quality protein and 13 essential vitamins and minerals and loaded with antioxidants, all for 70 calories.. Whole eggs are easily digested and rich in vitamins B, D and E as well as phosphorus. The amino acid profile of eggs is ideal as they are rich in amino acids and glutamic acid. Eggs are also an excellent source of choline, an essential nutrient required for life's most basic functions and vital for fetal and infant brain development.

  What is up with people eating just the egg white? Look at their hair, skin and disrupted hormone profile - the evidence is there - they're fat phobic. These folks need to include more quality fat in their diets.

  The International Journal of Obesity found that eating eggs for breakfast as part of a reduced-calorie diet helped overweight dieters lose 65 percent more weight and feel more energetic than dieters who ate a bagel breakfast of equal calories and volume. The study also found no difference in blood levels of LDL and HDL cholesterol and triglycerides between the individuals who ate the egg breakfast and those who ate the bagel breakfast.

• For vegetarians (beans and rice) - Beans are low in the amino acid, methionine, and high in lysine. Brown rice is rich in methionine, and low in lysine. Combining these two food sources together provides a complete protein source.
• Casein - Casein provides a sustained, slow release of amino acids into the bloodstream. It is the main protein found in milk. Individuals that are lactose-intolerant (the majority of the population) are highly sensitive to casein.
• Whey - Whey is the liquid that remains after the milk has been curdled and strained. Whey is one of the highest-quality proteins because of its ideal amino acid profile, high digestibility and health benefits, ranging from promoting muscle health to immune modulation to protection against cardiovascular disease and cancer. Whey protein is digested rapidly, resulting in a short burst of amino acids into your bloodstream, whereas casein is digested slowly. Whey contains a high concentration of branched-chain amino acids, which are important for tissue growth and repair.

Not all whey proteins are created equal. Whey powder is 11-15% protein and is used as an additive in many food products. Whey concentrate is 25-89% protein, whereas whey isolate has a protein content of 90% or greater. The isolate form is nearly pure whey although some proteins can be lost during the manufacturing. Always read the list of ingredients on whey products. The longer the list of ingredients, the more the product is processed and full of toxic chemicals, cheap ingredients, fillers and artificial ingredients. Avoid synthetic whey products full of chemicals, fillers and artificial sweeteners.

If you're going to supplement with whey protein or any other supplement, I highly recommend that you avoid all synthetic products - this goes for everything from vitamin C, your multi vitamin, fish oil, whey protein, etc. Some people opt for saving a few bucks and end up with synthetic, toxic products. Not worth it!

Health Benefits of QUALITY Whey Protein:

• Anti-cancer, anti-oxidative and anti-inflammatory properties
• Delays aging
• Improves cognitive function
• Improves moods
• Increases muscle strength
• Lowers total cholesterol and promotes health blood lipid profiles
• Modulates blood pressure
• Promotes bone growth
• Promotes wound healing
• Quickly absorbed
• Regulates immune-system function

Consuming whey protein post-exercise is a Winning Formula to the productivity of your next workout and must be considered as part of your workout. Your performance, results, protein re-synthesis (muscle building) and recovery depend on post-exercise nutrition. Any person trying to build muscle, lose body fat and enhance recovery should make every effort to maintain a positive protein balance throughout the day and especially after exercise.

Studies show that whey protein helps augment the effects of resistance exercise training, particularly when it is consumed shortly before and after exercise training. Whey protein is the ideal post-exercise nutrition and should be consumed within 20-30 minutes post-exercise. As with any product, always read the list of ingredients (I can't stress that enough).

Quality whey protein sources that I recommend include:

• Biotics Research - Whey Protein Isolate (plain)
• Designs for Health - Whey Cool and Whey Cool Plus (Chocolate or vanilla)
• Healthy Whey, which you can purchase at our webstore. This is made from organic free range cow's milk and has no artificial additives or ingredients. http://www.totalfitness.net/1ShoppingCatalog/nutrition_products.html
• Immunomax, a dairy-free protein supplement that supports the immune system, that is ideal for people who are sensitive or allergic to cow's milk. Immunomax helps to repair the gut. http://www.totalfitness.net/1ShoppingCatalog/nutrition_products.html

Individuals with pre-existing illnesses such as kidney disease, osteoporosis, diabetes or liver disease should consult with their nutritionist or physician prior to adopting a high protein diet. (St Jeor et al.2001)

Read more about the importance of protein in my book
THE POWER OF 4
Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life
Copyright © 2009 Paula Owens

Sources:
Altern Med Rev. 2008 Dec;13(4):342-9.
Curr Opin Clin Nutr Metab Care. 2008 Jan;11(1):40-4.
Vander Wal JS, et al. Egg breakfast enhances weight loss. IJO 2008; 32(10): 1545-1551

Which Barriers To Change Do You Have?
by James Williams, james@totalfitness.net

Changing your life is the key if you want increased happiness, health, fitness, and a slimmer body. If you're unhappy with what you've got, then greater happiness can only be achieved by a change.

Doing the same thing and expecting different results is a fast track to frustration and hopelessness. Einstein explained this rather more eloquently: "We can't solve problems by using the same kind of thinking we used when we created them." After reflecting on the past 9 years of helping people, five reliable constants about change are:

1. The change process is highly individual depending on what beliefs a person has acquired and the nature of their environment, i.e., is it supportive of change?
2. Change requires adjustments to multiple parts of a person's life because all parts of one's life are interconnected. If you don't change all the areas of your life, then the possibility of getting excellent results is very low because you're leaving weak links in place. There may also be a long, frustrating plateau after an initial success.
3. If you interact with another living being, change happens daily.
4. Your ability to successfully motivate yourself to change depends on the amount of emotional energy you can consistently devote to the change. To do this you have to change your general outlook on life, or consciousness, so that you connect more with your heart and feeling of love for yourself and other people.
5. The more stressful you perceive life's daily events (because of what you believe), the less emotional energy you can consistently devote to change. In other words, the more you focus your feelings on stress and why things aren't right in your life, the less emotional energy you have to generate the uplifting emotions necessary to motivate yourself and sustain a change for the better change.

What patterns disrupt the change process?
Catherine explained some of these in her excellent article in her January 2009 newsletter article titled: How to develop a great attitude about exercise (http://www.totalfitness.net/2009 January Fitness Newsletter.htm).

Here are some other common behavioral patterns that, if you're aware of them, can prompt you to seek help. Often more than one pattern is present:

1. Greater priority given to doing other activities (instead of to the new behaviors that create the change) because there is more emotional attachment to the other "safer," more known or more pleasurable activities.
2. Misdirecting energy. Most people use up their mental and emotional energy by reacting to the stresses of the day that affect their life and other peoples' lives. As the day progresses, the person grows more tired, leaving little emotional energy to generate the internal motivation to do the daily activities they need to do to create a change in their life. Mothers can also do this by not putting their needs ahead of their children's or helping everyone else first, and themselves last.
3. Mental and emotional energy is locked in the past. This causes us to continually perform activities that worked in the past when our body was a different shape, or in better health, but don't produce results now. Years of accumulated stress reduces the functioning of cellular machinery, so that what worked when we were age 20 won't work if we're age 40 or 50, and 30 pounds heavier.
4. You have to hit rock bottom and have your survival threatened. This is a common pattern. Often a big shock, such as a diagnosis of a disease, can stimulate the desire to change. However, this form of change is sometimes triggered by fear, rather than an increase in consciousness. Fear-inspired change can be less successful in the long run, especially when it's combined with the next pattern:
5. Loss of the will to live. This is pretty major, especially when disease is present. Lack of sufficient will to live can contribute to a general decline in health and a lack of interest in wanting to improve one's life in any way. It is a form of stagnation and people have usually unconsciously given up on life and doing anything to make life better. Kinesiology with Sue, Catherine, Nina, and James can help to resolve this.
6. Bargaining. To escape changing more than one part of their life, some people argue using false logic to avoid making all the necessary changes. The result is usually a failure to sustain the change.
7. Biting off more than you can chew. We all want change to happen now because we want the benefits change brings. Trying to make too big a change results in an inability to sustain the change. This happens because the person can't generate enough emotional energy to motivate themselves on a daily basis. Taking small steps is better.
8. Denial. If a person can't accept that their life needs to change, then it's unlikely to happen and so they resist change very strongly.
9. Fear of failure. A previous experience of failure where the result was emotionally painful, such as public shame, guilt, or embarrassment, prevents people from wanting to move forwards with a specific part of their life. Even if their life is unsatisfying, it seems safer to these people for them to stay right where they are.
10. Stressful past events. The memory of an emotionally stressful past event lives on in the body if it is not resolved. This creates beliefs that cause us to act in ways that sabotage our best intentions to change. We do this to prevent creating the same circumstances arising again. When we sabotage ourselves it feels like we're taking one step forwards and two steps back.
11. Stopping what works. Here people take a few steps towards their goals and start noticing the benefits. Even though they're not fully healed, they decide that they are and stop doing the new behaviors that have made them well.
12. Pain behaviors. These are addictive behavioral patterns that cause us to get attention from others, manipulate them, deny ourselves of the resources and support needed to change, or they restrict our outlook on life and make it harder to motivate ourselves emotionally. Once again, we at Total Fitness use kinesiology to identify and clear the various payoffs that keep people addicted to pain.
13. Roles. Roles cause us to act out specific personas, duties, or take on responsibilities in a relationship. These can affect our ability to change and include archetypes such as the hero, scapegoat, addict, or parental roles.
14. Spiritual life challenges. These are major challenges that you have to overcome in this lifetime in order to experience greater happiness. Sometimes they seem unconquerable. However, overcoming them is a path to greater peace and happiness.
15. Refusal to connect with emotions. Men, in general, experience this far more than women. People affected by this pattern are not shown how to express a range of emotions, let alone how to use them for success. Instead, they rely on their mental will to push themselves through the change process. Frustration is frequently felt during the change process, making them d ifficult to live with, and once they do achieve their goal, it feels unsatisfying to them, and so they keep chasing goals throughout their life when what they're seeking, yet are afraid of, is an emotional connection with themselves and God.

Control Your Menopause Naturally
by Sue Maes, sue@totalfitness.net

As we move into the "change" in our lives we are not totally informed what this will entail.

Menopause is a space of time in the feminine life where you will be truly looking at yourself, who you have become, how your body works and functions, how your emotional self is and really looking at what is the importance of your life.

Emotionally you can be aware that there will be some ups and downs as the levels of estrogens begin to change. This is not a bad thing; it will help you to discover what, in all your busyness, you have been trying to suppress.

Suppressing your true feelings may have worked for you in the past, but now is the time to address them head on.

Ask yourself the question "What do I still desire to accomplish in my life?" Remember the average age span for a female has risen to in their 80's, so you have a lot of time left to begin something new and accomplish it fully.

Ask yourself:
"What is stopping me?"
"What have I got to lose?"
"Where can I get the information to make this happen?"

Emotionally when you begin to answer these questions and begin to pull yourself off the back burner and allow yourself to come to the forefront, watch out world. You have in this stage the knowledge, the wisdom and the life experience to make anything happen!

Physically your body is really busy. You must take really good care of it, feed it properly, drink lots of water and make sure you are adequately supporting yourself with vitamins and minerals so that we keep our bone mass, our hormones are balanced and we can have the inner strength to do what we choose.

Rest is a really important factor at this time, during our younger years we may have abused our sleep time to survive...that is, clean the house, take care of the kids and still try to have some time to yourself.

Now is the time to establish good night time habits of rest. No getting up in the night when you awaken. Practice staying in bed and reciting all the things you are grateful for. Remember gratitude brings you into a healthier state of being. Read about natural sleep aids if you need it. Your adrenals will thank you by rewarding you with energy.

Mentally you may feel that you need a break - maybe just a break from all your commitments. Which ones can you just say no to? Remembering that saying no to others is often saying yes to yourself. Make your new answer "I will get back to you on that." This allows you time to truly decide if it is something you want to spend your time, energy and resources doing at this time.

Learn a new skill-take up something you have always dreamt about-maybe painting-and not the house, but maybe also gardening, dancing, music, photography...and so much more. The learning of a new skill stimulates the brain to grow new dendrites all of which helps with the aging process. The more new things you learn the more the brain is active and healthier.

Spiritually find your peace with what this means for you. It can mean going on retreats or courses to learn more about spirituality or becoming active within your church as a leader. Take time to connect with source, either way it will bring you great inner strength and peace that can be called upon in times of need or even despair.

Use a professional coach to help you determine which or all of these avenues will suit you personally the best. At Total Fitness we can provide balance and information to make this transition time a great new fun part of your life. Discover the true you!!

Look for recipes for great foods naturally and other free downloads about how to be a healthier, happier more fit person on our web site www.totalfitness.net.

Webstore Specials

We like to promote healthy businesses!

Get 10 percent off one gluten free organic pizza at the Atlanta location of Pizza Fusion, located at 2233 Peachtree Road, by presenting a copy of this newsletter. Find out more about what's healthy there by visiting www.pizzafusion.com.

Take 10 percent off manners or agility classes with ace dog trainer Meredith Minkin of www.yourcaninephd.com. To take advantage of our special for Total Fitness readers just email info@yourcaninephd.com nd mention that you read about it in the Totalfitness newsletter..

Meredith is our partner in regular people-dog walks along the Chattahoochee River. We walk our dogs, practice behavior drills and do qi gong along the bank of the river. Agility classes are a great new way for both you and your dog to get exercise. You and your best animal friend learn how to run through an obstacle course. To find out about the next hike or take advantage of our special for Total Fitness readers email info@yourcaninephd.com.

Throughout June get 10 percent off Destressing Formula, Multiprobiotic and our Meditation CD by entering the code ten at checkout. Visit our webstore and key in the coupon code - ten.

Upcoming Total Fitness Seminars and Talks

The Money Class
a workshop with Sue Maes

Date: Saturday and Sunday, July 11-12
Time: 9 to 5 p.m.
Location: Total Fitness, 1951 Northside Drive NW, Atlanta, GA, 30318

What you will learn:

• Basic kinesiology to identify and clear issues
• How to have a healthier relationship with money
• Identify and clear blocks to building and maintaining wealth
• How to get out of survival mode and develop true abundance in your life

Cost: $400

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.

For more information on this course see this Brochure.

The Seven Steps To Lasting Self-Motivation
A fun, insightful, and life-shifting workshop presented by James Williams
Saturday June 27th, 2009

• Do you sabotage yourself despite your best efforts?
• Do you procrastinate when you really want to get something done?
• Do you want more out of your life or your body?

In this powerful, fun, life-enhancing new seminar you will:

1. Discover why you procrastinate and sabotage yourself.
2. Learn the seven small, quick things you can do each day to keep yourself on track for good and sustain your motivation

Let James Williams show you how to motivate yourself consistently so you can change your health, finances, weight, relationships, or career more easily.

You'll experience each of the seven techniques during the workshop and will receive a course manual which you can continue to use at home.

Date: Saturday June 27th, 2009
Time: 9.30AM to 1PM
Location: Total Fitness, 1951 Northside Drive NW, Atlanta, GA, 30318
Cost:

• Early Bird Prices: $75 per person, or book with a friend and pay just $55 each! To claim the Early Bird discount, please pay by 5/31/09. Price after June 1st: $85 per person.
• Price after June 1st: $85 per person.

For more information on this seminar see the Brochure.

Self Empowerment Technologies©
Sue Maes' fabulous internship

Date: Sept. 28 - Friday Oct. 2, 2009
Time: 9 to 5 p.m.
Location: Total Fitness, 1951 Northside Drive NW, Atlanta, GA, 30318

This is the ultimate self empowerment course! It is an experiential class. It can push you past all your limits, change your habits, move you toward peace and contentment. It has also been used as an adjunct to other therapies to enhance any healing business.

Four Levels

Includes a Comprehensive Manual

For more information see the Brochure.

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