Posted by DrTucker in Articles by Dr. Tucker, Fitness & Exercise, Weight loss on 06 28th, 2010 | no responses
The core is the center of the body, where all movement begins. When you lift a heavy grocery bag, reach for a suitcase, pick up one of your children, move a bookcase or throw a ball, the core muscles should activate even before your limbs are in motion. Healthy core muscles will provide your body with the structural integrity and support to your spine for everything from walking and running to lifting to standing to sitting.
During most activities, do you feel that the way you are using your body is efficient and coordinated or inefficient and uncoordinated? The core should work in an efficient and coordinated fashion to maintain correct alignment of the spine and pelvis while the limbs are moving. As you move your arms and legs, the core muscles create a solid base of support to hold the spine still. If you feel uncoordinated and have a weak core, you are susceptible to lower back pain, poor posture and a whole host of muscle injuries. Strong core muscles act as a “brace” or support to help prevent pain and injury. Strong core muscles increase the recruitment efficiency of the smaller, deeper “stabilizing” muscles around the abdominals, low back, hips and pelvis. They protect your back from potential injury. Strengthening weak core muscles can reduce existing back pain problems. Core training will help runners avoid hamstring and knee injuries; gymnasts, soccer, football and rugby players avoid groin injuries; dancers, golfers and weight-lifters avoid back injuries; and help you become stronger, fitter and healthier.
Ankle sprains can easily get reinjured – which is especially common during the first year – and this can result in chronic pain or disability. My article offers a home–based proprioceptive training program shown to significantly reduce the risk of recurrent ankle sprain.
California Chiropractic Journal article and photos:
Here are the suggestions I hear myself telling clients about weight loss advice everyday.
Don’t worry about fat, carbs are the culprit. Limit carbs to 100-150 grams per day. Get your Protein intake up to 100 grams a day for women and 120 grams for men. This number varies but I can be more exact if I can perform a Body Fat Analysis on you.
I generally see better results with a low-carbohydrate plan. You still have to eat fewer calories than you burn if you want to lose weight. So the truth is, the perfect weight-loss diet is the one you can live with, whether you cut fat, carbs, or some combination.
Just don’t cut protein. Protein-rich foods make you feel fuller. Snacks between meals are advised and should include protein. The most important meal is breakfast. In my opinion, the best food for breakfast is a whey (rice protein or soy protein is my second choice) protein shake. A daily breakfast shake made with two scoops of UltraMeal whey protein powder, a little fruit (fresh or frozen berries or a banana), and water or crushed ice will help you lose fat (not muscle). You can buy UltraMeal whey protein powder at my Metagenics link. Some clients have two or three shakes a day instead of lousy fast food meals.
Animal proteins are fine. I encourage eggs. I am an ex-vegetarian and have been on both sides of the camp. Protein from animals increases thermogenesis more than vegetable proteins, so the best calorie-burning foods are lean meats. So eat some protein at each meal—build your dinner around lean chicken, beef, or pork. That way, you’re burning the most calories through digestion at the end of the day, when your metabolism is slower.
Not only is it Ok to eat lots of meat, but dairy products as well.
Restrict fructose-sweetened beverages and breads. Breads are just not going to work. A few are OK but you’ll have to email me separately for those name brands.
Restrict potato chips and french fries.
Include a lot of vege’s. Vege’s are fiber’s and when you have fiber in your stomach, food takes longer to enter the bloodstream, and your blood-sugar level stays steady. The benefits: You’ll have a more consistent energy supply and less between-meal hunger. Broccoli, cauliflower, kale, Brussel Sprouts, tomato, and salads are great examples. Eat lots of these with eat main meals and as a snack.
Use Olive oil (which contains a cancer-fighting fat called beta-sitosterol) for dressings. I love to cook with coconut oil.
You’ll need to take omega-3 polyunsaturated fats, which are found in fish, nuts, seeds, flaxseed and fish oils. (supplement with EPA-DHA 720, available at my Metagenics link).
Omega-3 fats reduce inflammation throughout your body. That not only prevents heart attacks (inflammation in the tissues surrounding blood vessels is a major cause) but also helps your muscles recover faster from workouts I’ll be teaching you. If you don’t eat fish twice a week and can’t stomach fish-oil supplements, try eggs high in omega-3s, which are found in the dairy case, next to the regular eggs. You can eat 3-4 of them a day without any negative effect on your cholesterol levels.
You must keep a food diary. The more honest you are, and the more detailed it is, the better. You can’t wing it and expect to see results.
The best plan is likely to include these elements:
• Meals and snacks are based on some lean protein source—fish, eggs, dairy, meat.
• More meals are better than fewer. Five or six meals and snacks a day is ideal.
• Low-fat and high-fat diets can both work, but one that cuts almost all fat is doomed.
• Eat— no more than 2 per day of fruits, eat lots of vegetables, and a minimal amount of whole grains, nuts and seeds. Avoid potatoes (except Yukon gold & yams), pasta, rice, popcorn, and white bread.
Posted by DrTucker in Articles by Dr. Tucker, Blog, Fitness & Exercise, Treatment on 06 14th, 2010 | no responses
An acute injury should always be iced, never heated, whether it?s a muscle strain, a twisted ankle, or pain around a joint. The ice will constrict blood flow in surrounding blood vessels, which reduces swelling at the injury site. The cold will also help to dampen pain. Apply an ice pack for 15 to 20 minutes, about four times daily. Always use ice after a physical activity rather than before.
Commercial ice packs work well, including disposable packs that rely on a chemical reaction for instant cooling, or cold gel packs that can be kept in the freezer and reused. But a homemade ice pack will do the job equally well. A bag of frozen peas works well.
After a few days of icing, applying moist heat to help with the healing process for as long as needed. It reduces stiffness that occurs around an injury site and increases blood flow to healing muscles and joints.
Avoid heat until three to five days after an injury. I prefer a moist heating pad. Heating pads can be left on an injury for 15 or 20 minutes at a time; don?t leave a heating pad on the site while sleeping. Heat can also be helpful for chronic injuries, particularly before an activity, to loosen muscles and increase mobility.
Posted by DrTucker in Articles by Dr. Tucker, Blog, Conditions, Treatment on 06 12th, 2010 | no responses
Chronic fatigue syndrome (CFS) is a serious and debilitating condition. Is there a solution for those who are unlucky enough to suffer from CFS to get well again?
Some people feel flu-like symptoms, dizziness, “brain fog”, poor concentration, headaches and most of all, severely exhausted and completely drained. Literally weeks and months of this severely exhaustion can go by.
My experiences with numerous patients who suffer with CFS, has led me to a supplement called Mitichondrial Renewal Kit by XYMOGEN. The Mitochondrial Renewal Kit helps to improve insulin sensitivity and action; improve glucose transport; increase Nitric Oxide production; improve cardiovascular function; improve appetite control; reduce fat mass; increase muscle mass; improve movement ability; improve antioxidant status.
The experience of working with CFS has taught me that nutrition actually plays a key role in helping people feel better. It’s not about beating CFS – it’s about working with it to attain better health. CFS treatment requires intense hands on participation from your Doctor and you! My advice to all patients with CFS is to work with a Doctor who can help you fine tune your nutritional needs!
Posted by DrTucker in Articles by Dr. Tucker, Blog, Fitness & Exercise, Posture, Rehab Exercises on 06 11th, 2010 | no responses
Posted by DrTucker in Articles by Dr. Tucker, Blog, Daily Exercises, Fitness & Exercise, Hip Pain, Knee pain, Low Back Pain, Osteoporosis, Posture, Rehab Exercises, Treatment on 06 9th, 2010 | no responses
Posted by DrTucker in Articles by Dr. Tucker, Blog, Nutrition, Treatment, Weight loss on 06 6th, 2010 | no responses
EGGS: The protein found in eggs has the highest “biological value” of protein — a measure of how well it supports your body’s protein need — of any food. In other words, the protein in eggs is more effective at building muscle than protein from other sources, even milk and beef. Eggs also contain vitamin B12, which is necessary for fat breakdown. Even during all those years eggs were considered bad for you, I never saw it that way. Eating an egg or two a day will not raise your cholesterol levels.
BERRIES: Berries carry powerful levels of antioxidants: all-purpose compounds that help your body fight heart disease and cancer. The berries’ flavonoids may also help your eyesight, balance, coordination, and short-term memory. During the summer months plan on eating a cup of raspberries or blueberries a day. One cup has about 6 grams of fiber and more than half of your daily requirement of vitamin C.
ALMONDS: Almonds are one of the best sources of alpha-tocopherol vitamin E — the form that’s best absorbed by your body. Vitamin E is a potent antioxidant that can help prevent free-radical damage. A recent study published in the Journal of the American Medical Association found that those men who consumed the most vitamin E — from food sources, not supplements — had a 67 percent lower risk of Alzheimer’s disease than those eating the least vitamin E. Almonds are a great snack after a workout.
BEANS & LEGUMES: Pick whichever you like – Black, lima, pinto, navy. They are good protein, fiber and iorn sources, and low in fat. When people think of fiber they forget to think of beans as a great source.
Researchers in Australia, Indonesia, and Sweden studied the diets of 400 elderly men and women, and found that those who ate the most leafy green vegetables and beans had the fewest wrinkles.
SPINACH & OTHER GREEN VEGES: These foods have high nutrient content — especially vitamins A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber; and antioxidants. They have antioxidants and fiber that helps fill you up without loading you up with calories.
Snack on more vegetables – period!
DAIRY: Unless you are allergic to dairy, I am all for yogurt, cheeses, and other dairy products. Whey protein powder in the UltraMeal shakes is one of my favorites for weight loss. Three or more servings of dairy per day can reduce your risk of heart disease by 31 percent.
OATMEAL: I wouldn’t suggest everyday for breakfast. Don’t forget oatmeal can be a good pre-workout snack, or at night to avoid a late-night binge. Oatmeal contains soluble fiber, meaning that it attracts fluid and stays in your stomach longer than insoluble fiber (like vegetables). Soluble fiber is thought to reduce blood cholesterol by binding with digestive acids made from cholesterol and sending them out of your body.
Studies show that oatmeal sustains your blood sugar levels longer than many other foods, which keeps your insulin levels stable and ensures you won’t be hungry for the few hours that follow.
TURKEY: Turkey breast is one of the leanest meats you’ll pick, and it packs nearly one-third of your daily requirements of niacin and vitamin B6. Dark meat, if you prefer, has lots of zinc and iron.
PEANUT BUTTER: I know it’s high in calories but it has heart-healthy monounsaturated fats. For guys that means it can increase your body’s production of testosterone, which can help your muscles grow and your fat melt.
Avoid “classic” peanut butters such as Jif and Skippy – they have added sugar and trans fats. Purchase all-natural butters with one ingredient: peanuts.
OLIVE OIL: It contains monounsaturated fat – these prevent muscle breakdown by lowering levels of tumor necrosis factor-alpha. Buy the extra-virgin variety whenever possible; it has a higher level of free-radical-fighting vitamin E.
EXTRA PROTEIN POWDER: I add BioPureProtein from Metagenics to my protein smoothie shakes. In conjunction with my UltraMeal powder (Metagenics) or FitFood (Xymogen), it is a total meal replacement. I’ll say it again, the most powerful fat-burning meal is high in protein and low in carbs. The UltraMeal powder and the BioPureProtein shakes are high-quality protein that contains essential amino acids that build muscle and burn fat. It’s simple, it has the highest amount of protein for the fewest number of calories.