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Want to stick to your diet?

The Interactive Healer
DrJeffreyTucker.com 

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Febuary 7, 2011 

 
In This Issue
Want to stick to your diet?
Plank. A Better Abdominal Exercise
Weight Loss Training
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METAGENICS IS 10% OFF 

 
Dear Dr. Jeff,
Dr. Jeffrey Tucker

 

I was at a friends home for a wonderful Valentine’s dinner last night. Among the guests were two incredible MD’s and another Chiropractor. We are all concerned about the future of health care in this country. We know the costs of health insurance is expensive and patients are not happy with the bills they get from doctors. Every doctor I talk to is upset about the current state of affairs in health care. I believe one thing is certain – each one of us has to “choose to stay healthy.”  This means watching our weight, exercising, not smoking, reducing stress, and watch our finances. Every day is sacred, and we can make a firmer commitment to our health. You have the power to do anything you choose to. Please enjoy my health letter and I hope somethings make positive changes in your life.

Sincerely,

Jeff

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!”

 
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ant to stick to your diet? Start snacking
 

Snacking helps control hunger and rein in portion sizes at meals. Here are some of my favorite snack suggestions. Go ahead indulge! 

 

1) UltraMeal Bars. These are the equivalent of an UltraMeal protein shake. They have 190 calories each, 5 grams of fiber, 17 grams of protein, and they’re low-glycemic. And they actually taste good. The calorie range is right, and they are available in a variety of delicious, natural flavors.
2) Eat more peas (fresh or frozen). Half of a cup of peas has 55 calories and 3 grams of fiber; the same amount of corn contains 72 calories with 2 grams of fiber. I avoid corn most of the time. Corn is a grain, not a vege. The high-fiber and low-calorie-density combination of peas means they’re filling and satisfying, and the frozen part makes them interesting. They’re firm, but not rock hard, and they melt in your mouth. 
3) Fage Total Greek Yogurt. Avoid the fruit-on-the-bottom yogurts –  these are high in sugar. I’d rather you toss in chopped dates, figs, or apricots. This yogurt is fluffy, low in calories, and has good protein and fiber.
4) One of the best ways to lose weight is to increase consumption of vegetables. That increases volume and decreases calorie density.
5) Beef Jerky is high in protein and doesn’t raise your level of insulin-a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you’re trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients, such as MSG and sodium nitrate, chemical-free products are available. Check the label for brands that are made from all-natural ingredients, which reduce the total sodium content.

          

Bonus: Order Metagenics at 10% 0FF UltraMeal Bars

Plank – A Better Ab Eercise

Start to get in a Pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles.  Pull your abdominals in;  imagine you’re trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, you can do one 60-second set. 1 – 2 reps, 1 set.

    The photo of the women doing ab sit-ups is NOT my favorite ab exercise.  I  prefer the plank over situps which may harm the lumbar spine.

Weight TRAINING for Weight LOSS

Over the years I have developed hundreds of workout routines for clients that come in for weight training to lose weight, improve performance, get a “6 pack abs,” tone, eliminate pain, prevent osteoporosis, and many other conditions. Here are some important tips I suggest: 

1) When I review clients current workout programs, I see too many people lifting light weights. Most of the time I have to get clients to use a heavier weight than they would pick. I pick a weight that is based on the strength level of the individual person. But the reality is if you are lifting a weight ten
times, numbers nine and ten should be difficult. If you can lift a weight 20 times but choose to do only ten, you are wasting your time. Period.

2) One of the first questions I ask clients is “How long have you been doing your exercise routine?” Often, I get answers like, “I’ve
done this two to three times a week for a year.” I go crazy when I hear that people do the same routine over and over for months on end. Programs need to be changed every 6-8 weeks. Each persons program needs to be progressive – that means the reps, sets, the load/resistance, and even the exercises need to be changed.

3) Be impeccable in your form. An all-too-common mistake is using such a heavy load that you lose proper technique and cheat in your form. Whether it’s dumbbells, kettlebells, bands or bodyweight, I teach good form and expect you to stick to it!  

4) Learn to use the foam roll, learn to stretch properly for your body, learn how to do bodyweight exercises, bands exercises, free weight and kettlebell maneuvers. You are never too old to start. You need to make working out a priority. You do not need to go to the gym…you do not need a lot of equipment!

Cheers to consistent basic training that makes you feel young and good. If you aren’t sure about your trainer, come in so we can discuss your personal program.

Order Metagenics UltraMeal shake 

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
 
 
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! 
Call today to schedule your FMS Consultation:  310-473-2911
 

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

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