June 30, 2010 Newsletter

The Interactive Healer DrJeffreyTucker.com  June 30, 2010

In This Issue Dr. Tucker’s New E-Book Released! Nutrition Column Exercise Column List of Seminars   Dr. Tucker’s teaching schedule  Are you a healthcare practitioner who is interested being a Diplomate in rehabilitation?   To learn more, please visit www.RehabDiplomate.com       Dear Dr. Jeff, I need your help! Everyday, clients or Doctors ask me great questions. Most of the questions are about weight loss, diet, exercise, treat-ments, and even relationships. I’ve been answering your questions on my website blog. I need help coming up with a name for my daily answers to your questions. Please email me your choice of “Dr. Tucker’s answers” @ DrJTucker@aol.com Keep checking www.DrJeffreyTucker.com so I can keep you updated on important and valuable health information to your questions.  Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now! I am proud to announce the release of my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health. Using self-assessment tests, you are guided through a progressive and safe format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical, optimal health, this book will help you.   Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75. Click here to order now!

Protein Snacks Twenty grams of protein is the magic number to ingest for muscle-building, half before and half after your workout. Here’s a list of 5 great snack ideas. Chicken, Turkey, or Tuna (3 oz) 14-22 grams protein 65-100 calories Wrap it in a piece of lettuce or enjoy it by itself. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams of protein. Eggs (three) 18-19 grams protein 230 calories Hard-boiled eggs are most convenient, but eggs are easy to scramble. Put them in a grab & go container and enjoy a little before & after your workout. For those of you that know me, I have always thought eggs are a great food. Chocolate 2% Milk (16 oz) About 17 grams protein 333 calories A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal postworkout beverage for building muscle FitFood protein powder shakes – Whey or Dairy-free, Soy-free (2 scoops in water) 21 grams protein 210 calories Made by XYMOGEN FitFood supports healthy body composition; immune support; cardiovascular health; healthy glycemic management and weight management. Mix it with rice milk or almond milk instead of water if you want a bit more protein. Order by calling 1-800-647-6100 or online @ XYMOGEN.com. When ordering online use PIN # TUC500. Greek Yogurt (5.3 oz container) 15 grams protein 80 calories Greek-style yogurt is packed with protein. Skip yogurts with fruit and sugar; to add flavor, drop in a few berries, nuts or cottage cheese. Exercise and Fat Loss… A study performed by Jackson Davis et al., was published in the Journal of Strength and Conditioning in 2008. They took 2 groups of people: One group did exercise consisting of a warm-up, resistance exercises at low heart rate (HR), aerobics, and a cool down. The other group did the same resistance exercises at a higher heart rate achieved by some intense cardio before each set, aerobics, and the same cool down.   The findings were awesome! The more intense group showed a significant difference in heart rate, increased lower body muscle strength and improved lower body endurance. They also showed an 82.2% increase in muscle gain. And the best result!  They had an almost 10-fold reduction in bodyfat. I’ve perfected this style of training in my own workouts and the workouts of my clients to get maximum fatloss in just a 20 minutes a day. Many of the workouts take less than 20 minutes. Read my article on 20 Minute Fat Loss Workouts Read more . . . . Is Your Chair Causing Your Low Back Pain?  If you have a bad back it is critical to do these simple things….   Change Posture Frequently This varies the location of the stress on your spine, instead of focusing all of it on the same area. The key is to maintain a neutral, natural arch in your low back. Try standing up every 20 minutes; try putting your feet up or leaning your chair back.   Aim For a Dozen ’Arch-ups’ (Cobra in yoga) or Standing Backward Bends Every Day Most lower-back problems come form prolonged flexion or leaning over like sitting in a slumped posture. Avoid prolonged flexion by standing up and arching backwards 4 times threes times daily.    Squeeze Your Butt Muscles  The gluteal muscles are often weak, especially if you have tight hamstrings and weak abdominals. By squeezing the glutes, you’ll automatically help stabilize your spine, which lowers your risk of back injuries. Read more….

Feel free to forward our newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions.  Please stay committed to your health, fitness and nutrition efforts.   Warm regards,     Dr. Jeffrey Tucker

Do you want lots of energy and mental clarity? Would you like to reduce your risk of chronic health conditions like diabetes, heart disease, and high cholesterol?  Then Dr. Tucker’s FirstLine Therapy program is for you.  A therapeutic lifestyle is the most powerful tool there is to positively impact your health for a lifetime.     Call today to schedule your FirstLine Therapy Consultation:  310-473-2911

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Knees, back, & hip pain – which supplements?

I’ve been taking glucosamine and chondroitin for a year and I don’t see any changes in my knee, back & hip pain. Do you recommend any other supplements for my joint pain? 

If you have been taking at least 1500 mg per day of those supplements, it’s time for a change. I’ve had good results with clients using UltraInflamX Plus 360 by Metagenics. They use 2 scoops twice daily in a shake. I also use EPA-DHA 720 by Metagenics. I dose them high, often at 3-6 grams daily. In addition, I see good results with Kaprex by Metagenics. The dose is usually 2 gel caps in the morning and 2 at night.

Order at www.DrJeffreyTucker.meta-ehealth.com

Alzheimers Disease Supplements

This is the list of nutrients that are known to be related to Alzheimers Disease: 

• Omega-3 fatty acids
• Vitamin B complex
• Niacin (vitamin B3)
• Vitamins C & E
• Beta-carotene

Research has linked all of these nutrients to Alzheimer’s risk. Subjects in the studies were either at higher AD risk because nutrient levels were too low (as in the case of DHA –-an omega-3 fatty acid), or subjects were at lower risk because nutrient levels were very high (as with vitamins B3, C and E).

In addition, following a strict Mediterranean diet helps prevent dementia as well as silent strokes that damage the brain without causing symptoms.  

Eat well. Get regular exercise. Preventing Alzheimer’s might not be as simple as that, but it’s a perfect place to start.

I recommend EPA-DHA 720 omega 3 fish oils by Metagenics. Order at www.DrJeffreyTucker.meta-ehealth.com The important thing is the dose. Email me off list for the dose.

Men, do you have too much estrogen?

How do I do the calm exercise? Why do you ask me to squat each session?

When I ask you to perform a squat, I get so much information about the way you move and walk. The info in the chart below explains some of that. The strength and function of the gluteal muscles is probably the most important active muscle in the achievement of efficient walking or running. One of our major treatment goals is to improve your gait.

The deep-lying glut med muscle is normally associated with movement, and it’s key role in running is to act as a stabilising force, to slow the downward drive of the pelvis on the opposite side during stance phase. I see all kinds of adaptations & compensations for weak gluteus medius muscles. 

How clients cheat to compensate for weak buttocks

I gave you the “clam” maneuver to improve your glute medius:

Here it is: In side-lying, both hips are flexed to 30 degrees with knees bent and hips and feet stacked in line. You have to open the top knee while keeping heels together, and most importantly, holding the pelvis completely still (one on top of the other). Don’t let your pelvis rotate – if it does like when we were together in the office, it means you are not able to isolate the muscle and you are trying to recruit (‘cheate’) with the  TFL muscle.

What Symptoms Made You Think I Was Sensitive To Gluten?

 Gluten is a toxin to some people, and they feel better after a few months of going gluten free.  If you are sensitive, gluten can raise your TPO antibodies (causing Hashimotos thyroid disease).  Gluten is basically a food additive, and most people associate gluten with Celiac disease (an autoimmune condition) and with IBS (irritable bowel syndrome) or Crohn’s, colitis and other digestive disorders.  

Gluten doesn’t have to upset your stomach, sometimes it just damages your brain and central nervous system and you have no GI symptoms at all. Other common symptoms associated with gluten sensitivity:

Depression. Brain fog - it can cause cerebral hypoperfusion (lowered blood flow to the brain). Confusion. Lethargy. Mood problems. Some people that think they have neuropathies related to multiple sclerosis or Parkinsons, or ALS, and all these may actually be gluten intolerance. Weight gain. Gas. Bloating. Lack of energy. Headaches.

Going gluten-free can cure a person of many problems. I expect you to do well as long as you use the UltraInflamX 360 & LactoFlamX with the food plan I layed out. Don’t forget to order UltraInflamX 360 & LactoFlamX from www.DrJeffreyTucker.meta-ehealth.com

Spinal Manipulation On Strength And the Basal Tonus of Female Pelvic Floor Muscles

 de Almeida BS, Sabatino JH, Giraldo PC.

Department of Gynecology, UNICAMP (The State University of Campinas), Campinas, SP, Brazil. bertasna@yahoo.com.br

Fat Burning Products

Are there supplements that can help your body utilise more fat for fuel? The answer is yes. This certainly helps as part of a weight management plan. My job is to help you find the best ‘fat burning’ supplement.

Taking a fat-burning product without first having in place a properly structured exercise program that includes plenty of aerobic exercise, and a well-balanced eating plan is a complete waste of time. That’s because the effect of even the best of these formulations is relatively small compared to exercise and diet; moreover, some of the commonly used ingredients in these products only exert any (small) effect when combined with exercise. 

Ingredients that may be useful include:

• Caffeine (from various sources including guarana). Caffeine doesn’t appear to increase fat burning per se, but it can help to significantly prolong endurance exercise and reduce the perception of effort, encouraging longer workouts, thereby increasing fat oxidation.
• Conjugated Linoleic acid or CLA for short – a naturally occurring fat for which there is plenty of evidence of fat-burning enhancement;
• B-vitamins – involved in all aspect of energy metabolism;
• Citrus Aurantium an extract from oranges;
• Green Tea extract – research has demonstrated increased 24-hour energy expenditure, but it is unclear if brewed green tea leaves will do anything similar. Research on rodents also suggests improved fat use and endurance but not yet supported in humans. Research is ongoing.

Ingredients for which evidence is either lacking, very patchy, or which should be avoided for other reasons include:

• L-carnitine – very popular as L-carnitine is known to help the transport of fatty acids into cells for oxidation. However, numerous large and well controlled studies have found no benefits for taking L-carnitine;
• Ephedra/Ephedrine – naturally occurring alkaloids found in plants; effective but banned by sporting bodies such as the IOC and with the added risk of potentially fatal side-effects;
• Hydroxy Citric Acid (HCA) – a small molecule found in low concentrations in some plants, especially fruits; early studies in rodents looked promising, but very little evidence to date of any benefit in humans;
• Pyruvate – no substantive evidence to support this supplement’s role as a fat loss agent

I recommend:

UltraMeal Rice or UltraMeal Whey (Metagenics) shakes – 2 scoops twice daily

Ultra CLA (Metagenics) – 2 soft gels daily

Green Tea 600  (Xymogen)- 1-2 capsules daily

Protein Fusion or UltraMeal Bars are excellent snacks as well. 

Do I Perform Core Training?

Absolutely, positively. yes! A weak core makes you susceptible to lower back pain, poor posture and a whole host of muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury.

Andrew van Rensberg states:

“By strengthening the core trunk muscles, we are, in effect, improving the efficiency with which sporting movements are carried out. Up to a 10% increase in efficiency has been noted in top swimmers. A 10% improvement in an elite athlete is a massive achievement – one that could take years of strength training and technique modification to achieve.

And all this can be achieved by a process as simple as allowing the correct muscles to carry out the correct tasks, without compensation.”

 I teach core training as part of my rehab protocols.

The benefits of core training include •Better posture •More control •Improved, more powerful performance •Injury prevention and rehabilitation •Increased protection and “bracing” for your back •A more stable center of gravity •A more stable platform for sports movements

Sample Kettlebell Program

The first kettlebell maneuver I teach my clients is the swing. It is the most common kettlebell exercise. The swing should be viewed as the foundation exercise and I like to see clients master the swing before other kettlebell exercises are introduced.

Once clients can perform the 2-handed swing, this is a typical progression I teach my clients in the office:

One-Arm Swing. Grasp the handle with one hand in overhand grip with slight elbow bend. Position feet slightly wider than hip width, and assume athletic stance. Upper body should be upright, with chest lifted and shoulder blades retracted. Free arm should be out to side of body. Rotate body slightly, allowing kettlebell to hang between legs. Initiate swing by rocking hips (versus using shoulders to lift bell). Raise bell upward with momentum, and give forceful hip thrust at top of movement. Bell should go no higher than eye level, with bell pointed away from body at end of arm. Allow gravity to bring bell downward in controlled manner. Keep spine at neutral, rather than rounded, at bottom of movement. Perform 10 repetitions in each hand.

One-Arm Alternating Swing. Repeat steps above (one-arm swing), but switch to other hand at top of movement. Perform 10 repetitions in each hand.

Around-the-Body Pass (at waist level). Grasp handle with both hands in overhand grip with slight elbow bend. Position feet slightly wider than hip width apart, and assume athletic stance. Upper body should be upright, with chest lifted and shoulder blades retracted. Release one hand from bell, allowing opposite hand to bring bell behind body. Free hand should grasp bell at back of body and complete the rotation. Grasp kettlebell firmly to avoid dropping it. After 10 repetitions in one direction, repeat 10 reps in the opposite direction.

Figure Eight (between the legs). Grasp handle with right hand in overhand grip with slight elbow bend. Position feet slightly wider than hip width apart, and assume athletic stance. Upper body should be upright, with chest lifted and shoulder blades retracted. Left arm should be out to side and ready to accept kettlebell. Begin movement by handing bell from right hand to left hand through legs from front of body to back. Left hand then brings bell around from back of body to front of body. Continue this figure-eight pattern by passing bell through legs again from left hand to right hand. After desired number of repetitions, repeat in opposite direction.

These exercises provide a good cardio and fat-loss workout, creating a great foundation for other exercises. After a full-body warm-up, perform each exercise for approximately 30 seconds or 10 reps. Do one exercise after another and rest at the end. Repeat the circuit 2 or 3 times depending on your condition and the amount of time you have to train. 

For a one-on-one in-depth kettlebell session, please call my office at 310-473-2911.