The Interactive Healer February 2008
The FirstLine Therapy Difference
A Therapeutic Lifestyle Program that Works!
As we discussed in the January 2008 newsletter, feeling good in body, mind and heart is definitely connected to the choices we make daily. In this issue, we will continue the FirstLine Therapy (FLT) discussion along with touching on matters of the heart.
Different Than Other Lifestyle Programs!
Our FLT program is a comprehensive treatment program. We will start by measuring your body composition
(see BIA Testing PDF) and thoroughly analyze and design a friendly personalized health program which will address diet and exercise, along with stress-reduction and attitudinal healing techniques. While other lifestyle programs are narrowly focused, our program addresses the full you!
Not Just Another Diet! FirstLine Therapy’s eating plan is specifically tailored and closely monitored for ease and optimal results. Most food plans are restrictive – no carbs, no fats and no variety. Most plans severely limit the amount of food you eat and the types of foods you eat – their success is primarily based on “willpower”.
FLT is different! Our plan emphasizes the need to eat and to eat often. The focus is on eating the types of foods that are best for you – the right quantities and qualities of carbohydrates, proteins and fats. The diet also incorporates a low-glycemic-index food plan allowing for optimal blood sugar and energy levels.
Studies show that low-glycemic diets are more effective than low-fat diets in treating obesity, insulin resistance, high cholesterol, cardiovascular disease, and type-2 diabetes. Additionally, FLT has been demonstrated to be effective in controlled clinical trials, while most other diets have not.
Increase Lean Muscle and Reduce Body Fat
Whether weight loss is your goal or not, the FLT plan will help you lose unwanted and unhealthy fat while maintaining and building lean muscle. Just because you’re thin, doesn’t mean you’re healthy – the research now clearly demonstrates that a major factor in determining health is the fat to lean muscle ratio, not your weight….
The FirstLine Therapy Difference continued from Email Newsletter…
A healthy body weight is where you feel healthy and fit, have no eating disorders to maintain that weight, and have a healthy functioning immune, hormonal and reproductive system. It is also a weight that you can realistically reach and maintain with healthy lifestyle efforts. One of the most important components of good health is your muscle-to-fat ratio. Over the last 25 years, body composition analysis has become a primary factor in the assessment of health status and the risk potential of developing certain diseases. The research suggests that there are direct correlations between high body fat measurements and the onset of chronic conditions such as heart disease and diabetes.
To effectively manage body weight and body composition, it is important to know your daily caloric requirements. A bioelectrical impedance analysis (BIA) test can tell us body composition and basal metabolic rate. Accurate assessments using BIA, allows me to determine each client’s unique personal caloric requirements and better plan and evaluate weight management, exercise programs and comprehensive FirstLine Therapy programs.
The optimal body fat range for women is between 12%-25% and ranges between 5%-20% for men. Through eating and exercising properly, you can effectively bring your muscle-to-fat ratio into a healthy range. Our FLT program addresses the muscle-to-fat ratio issue and so much more!
FLT focuses on lifestyle factors that are the underlying cause of most health problems. Since your FLT program will be designed specifically for you, you will begin to feel better and see results within the first week or two. Most people report less hunger and more energy, making it easier to stick to the program. Working together, we can realistically design a program that fits your needs and lifestyle.
Questions? Please feel free to call me with any questions or concerns you may have about starting our FirstLine Therapy program.
Start the New Year off right!
To schedule your appointment, please call 310-473-2911
Have You Been Doing the Best Cardio Fitness?
One of the first changes to a cardio program I do is to have my clients eliminate conventional aerobics. For example, if a client is spending 60 minutes on a treadmill, elliptical, or swimming, I recommend that they spend that hour of time performing: 10 minutes on the foam roll; 10 minutes isolated stretching; 35-40 minutes doing a combination of body weight exercises, work out with the Gymstick, and/or lift free weights; and 15-20 minutes on cardio training using interval training techniques.
Body weight exercise can mean squats, lunges, push-ups, pull ups, etc. When I train my clients to lift free weights, I want them to lift heavy weights – not light weights. When I teach free weight training, I recommend creating circuits of 5 exercises, performing 6 repetitions of each exercise and then performing the circuit 3 times. The 6th rep of each set should be difficult to complete if you are using the correct amount of weight.
In three separate half hour in-office sessions (one per week for three weeks), I can teach my clients approximately 15 different Gymstick, body weight and/or free weight exercises. At the end of the three sessions, they have learned and practiced enough with me to perform a 15 minute, 30 minute, or a 45 minute whole body, customized workout routine.
The Gymstick is a fitness tool that combines a stick and exercise bands into one effective workout. You can do hundreds of different exercises and combination movements to improve strength and flexibility. Every Tuesday and Friday mornings, I teach a small group exercise class. My experience has shown that Band or Gymstick exercises can be performed for one minute intervals, then change to the next exercise for the next minute and continue this routine for 20-45 minutes. This provides a great cardio, strength and flexibility workout!
Have You Been Doing the Best Cardio Fitness continued from Email Newsletter…
Is there a better way to exercise than running to promote cardio and fat loss? Yes, the answer is Interval Training. What is interval training? Interval training is broadly defined as alternating brief periods of very high-speed or high-intensity work followed by periods of rest or very low activity. In interval training, high heart rates during work periods and low heart rates during recovery follow each other. This not only results in increased cardiovascular strengthening, but increases the energy expended per minute, increasing calorie output, and thus resulting in an increase of fat loss. Simply put, the concept of interval training is: go fast then go slow.
Unfit clients can’t run to get fit – you need to be fit to run. When people decide to start an exercise program they usually think of walking as a major form of exercise. Walking is an ideal place to start. How do you apply interval training to walking? If you’re in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking. For example, if you’re walking outdoors, you could walk faster between certain mailboxes, light poles, trees, or other landmarks.
Have you ever noticed when people continue to do the same walk day-in and day-out and do not add periods of short bursts to increase metabolic activity to improve their fitness level, that they simple stay at the same weight, Body Mass Index (BMI), and body composition? If clients are just beginning an exercise routine I also suggest that they include bicycling in their routine. Since bicycling allows for maximum metabolic disturbance with minimal muscular disruption, one can easily increase their metabolic rate and increase the efficiency of their exercise activity. To apply interval training to cycling, you could pedal ‘all out’ for 60 seconds and then ride at a slower pace while you catch your breath for the next 2-4 minutes.
In my home gym where I work out, I have an Elliptical machine and I do my interval training on it. For example, I warm up at a speed of 5.5 for 5 minutes, then perform short fast (speed of 8-10) bursts for 30-60 seconds. I slow down for a minute and then repeat the fast burst again. This is performed for 15 minutes.
We will continue our exercise and interval training discussion in upcoming newsletters – so please stay tuned!
Daily Nutrition for the Heart!
MUSCLE PAINS & CHOLESTEROL LOWERING DRUGS
I have a lot of patients on cholesterol lowering drugs (e.g. statins) and I have to tell you, I’m really alarmed about this. These drugs deplete the essential nutrient CoQ10. Higher statin potencies and dosages shrink target LDL cholesterol, but the prevalence and severity of CoQ10 deficiency is increasing LDL too. Drug companies keep lowering the target cholesterol levels and this creates more candidates for statin drug therapy.
Statin induced CoQ10 depletion is well documented in animal and human studies with detrimental cardiac consequences in both animal models and human trials. This drug-induced nutrient deficiency is dose related and more notable in settings of pre-existing CoQ10 deficiency such as in the elderly and in heart failure patients.
Published data indicates that statins can cause myopathies (muscle aches and pains) and muscle breakdown with renal failure….
Muscle Pains & Cholesterol Lowering Drugs continued from Email Newsletter…
Moreover, on May 1, 2000, the FDA issued a warning about liver failure as an adverse reaction of statin use, based on reports that more than half of 62 patients with liver failure died. An estimate claims that the drugs can cause liver and muscle injury in up to 1% of users. For the US this will equal up to 130,000 patients with liver and muscle toxicity symptoms. Moreover, statin use is also implicated in the increased incidence of cataracts, neoplasia, peripheral neuropathies, and some psychiatric disturbances.
Statin-induced CoQ10 deficiency is completely preventable with supplemental CoQ10 with no adverse impact on the cholesterol lowering or anti-inflammatory properties of the statin drugs.
If you are on statins you must consider adding:
Metagenics’ CoQ-10 ST-100™ — 1-2 softgels daily. CoQ-10 ST features 30 mg of a stabilized, all natural encapsulation of coenzyme Q10 (CoQ10) manufactured to achieve exquisite quality, purity, and bioavailability.
Research demonstrates that CoQ10 supplementation supports numerous aspects of health:
- Promotes healthy cardiac and skeletal muscle bioenergetics and heart function
- Supports cellular integrity and endothelial health by protecting against oxidative stress
- Plays a key role in every cell of the body, assisting oxygenation, circulation, heart muscle strength, and much more
- Replenishes healthy CoQ10 levels in patients who may be deficient, such as those taking popular cholesterol-lowering agents and individuals over 50
- Supports healthy blood pressure levels already within the normal range
CoQ10 is commonly recommended for patients who:
- Take a popular cholesterol-lowering agent
- Could benefit from heart muscle function support
- May benefit from natural blood pressure support
- Could benefit from overall cardiovascular support
For over 10 years, I have recommended Metagenics products. More than ever I feel dedicated to your health and to keeping you informed of important healthy tips. In harmony with this dedication, I am committed to providing high quality formulations through the combination of the best of modern nutritional science and triple GMP (Good Manufacturing Practices)-certified manufacturing. You can purchase these products through our website at: Metagenics – Order Online.
Thank you for choosing me as your Doctor!
Langsjoen PH, Langsjoen AM The clinical use of HMG CoA reductase inhibitors and the associated depletion of coenzyme Q10. A review of animal and human publications. Biofactors 2003;18:101-111
Bliznakov E. Lipid lowering drugs (statins), cholesterol, and coenzyme Q10: the Baycol case – a modern pandora’s box. Biomed Pharmacother, 2002;56:56-9.