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October 15, 2010 Newsletter

The Interactive Healer
DrJeffreyTucker.com 

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October 15, 2010 

 
In This Issue
Perfecting Push Ups
Protein Bars
How We Sabotage Weight Loss
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List of Upcoming Seminars

 
Dear Dr. Jeff,
Dr. Jeffrey Tucker

This month I taught a group of Physical therapists, Chiropractors, & personal trainers in San Jose, CA on the Functional Movement Screen (FMS). The FMS is seven tests that include a squat, hurdle step, lunge, shoulder mobility, active straight leg raise, push up & rotary stability test. The most recent research completed on the FMS was performed in Quantico, VA at the Marine Officer Candidate School. They screened over 900 Marines and followed them through basic training and found that the individuals who had a score > 14, were twice as likely to not graduate due to injury than those with higher scores. This goes right along with the previous research found in the NFL. Football players who scored less than 14 are more likely to be injured during the season. Are you at risk of injury from your workout? Come in for a Functional Movement Screen and find out!   

In this issue check out my favorite protein bars, and what I have to say about weight loss. 
Click on DrJeffreyTucker.com  so I can keep you updated on important and valuable health information. 
If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

In my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health, you are taken through self-assessment tests, and then guided through a progressive and safe exercise format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical health, this book will help you.

 

A recent comment was “Working through your e-book. My glute medius has never been stronger!”

 
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.
 

Perfecting Push Ups 

Proper ‘push ups’ seem to be difficult for many clients, especially females. What I typically see is poor form – people let the hips sag as they raise and lower the body.

Perfect Your Form
1. When you’re in a pushup position, your posture should look the same as it would if you were standing up straight and tall. Your hips shouldn’t sag or be hiked, and your upper back shouldn’t be rounded.

2. Before you start, contract and stiffen your core the way you would if you had to zip up a really tight jacket or pair of jeans. Hold it that way for the duration of your set. This helps your body remain rigid-with perfect posture-as you perform the exercise.

3. It helps to push your hands through the floor and then lift up. This little technique helps you generate more power with every repetition.

Protein Bar Review
The UltraMeal Bar is like the UltraMeal medical food powder. These bars can be a meal replacement or a great snack. They help with weight loss and they support the management of conditions associated with metabolic syndrome such as obesity, insulin resistance, and altered body composition. I think they are delicious (that’s why I am writing about them), low glycemic, and contain heart healthy isoflavones, prebiotic fiber and inulin. Flavors include Apple Cinnamon, Lemon Zinger, Chocolate Banana, Chocolate Rasberry and my favorite Chocolate Fudge. Order UltraMeal Bars

ProteinFusion Bar is ideal for those who are trying to increase protein intake and limit their consumption of high glucose (sugar) producing carbs. These bars contain 20 grams of protein and only 3 grams of glucose impact carbs. They have 1 gram of sugar and 8 grams of fiber. Flavors include Double Chocolate, Cookies & Cream, and Peanut Butter Crunch.Order ProteinFusion Bar

ImmunoBar are my favorite tasting bar. It’s chocolate flavored and has 15 grams of high quality protein. Importantly, it has serum-derived immunoblobulins that support immunity against a broad range of pathogens such as E. Coli, H. pylori, and crytosporidiaand retrovirus.  Order ImmunoBars by calling XYMOGEN @ 1-800-647-6100 PIN # TUC500.

 

Common things we do to sabotage a weight loss program 

Your Significant Other

Every now and then I blame Maddy for buying “those cookies” (my favorite desert). Usually I’ll say something like this to myself, “I’ll just have one and that’s it”. Then one turns into five and it’s “her fault for buying the cookies” in the first place! Researchers at the University of Minnesota found that men and women usually gain 6 to 8 pounds in the first 2 years of marriage. All these years later, and for those of you that know Maddy (an awesome cook & all about  food), I’m doing pretty good. YOU have to take control of this situation. One of the best ways is to never lose that feeling of trying to please and impress your partner. If you showed up with a decent body when you met your partner – keep it that way! It is your choice – nice abs or a gut! Ask yourself, “Why am I eating?” Nervous? Bored? Habit? Ask your partner to stop bringing those binge foods into the house.

Pregnancy
 

If one of you binges snacking on chocolate, ice-cream, or whatever, adopt a simple policy, “They can have it, but I won’t.”

 

Don’t ever stop your exercise routine, especially weight lifting. If you get into a time crunch, just do 10 minutes a day of exercise, but be intense about it. 

 

Our Own Kids

 

When you have kids it’s easy to shop for fast foods and junk food. How can you help from not eating some of it? One of my kids would always order french fries and who do you think would finish them. My daughter likes frozen yogurt so that became one of our outings together. One of my sons likes cookies too – I  guess I’m lucky my Happy Meal days are over. If I knew back then what I now know I never would have started with that one.

The kids are so active that a sugary snack will burn off of them quickly, but with us adults – think fat deposit! I’ve learned to choose better snacks – usually a protein. Lately I’m loving celery with salsa.

 

Not Getting Enough Deep Sleep

 

It’s simple – non-REM sleep inhibits production of growth hormone, which might lead to premature middle-age symptoms – abdominal obesity, reduced muscle mass and strength, and diminished exercise capacity. Be an adult and figure out your sleep.

 
Snack Ideas: Protein energy bar, or single-serving bags of almonds or cashews. Cool down with Italian ice (120 calories per cup) instead of ice cream (290 calories per cup).

 
Bonus: Order Metagenics UltraMeal Bars

Please forward my 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
 

FirstLine Therapy

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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This email was sent to drjtucker@aol.com by drjtucker@aol.com.

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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025

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