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May 2010

The Interactive Healer 

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May 2010 

In This Issue
Dr. Tucker’s New E-Book Released!
Dr. Tucker on muscle imbalances
Balance Training

One-on-one training with Dr. Tucker!

1)What are your realistic goals? Add muscle? Reduce body fat?

2)How many days do you have to dedicate to training?
3)What timeframe can you commit to?
I will teach you what to do at home and write your  exercise program that can change every 4 – 8 weeks.


Get in shape this summer!

Dear Dr. Jeff,
Dr. Jeffrey Tucker

This is the first edition of The Interactive Healer newsletter in 2010. I feel that there is so much current information related to diet, nutrition, exercise and health that I want to make this newsletter more frequent than just 4 times a year.

First, as a quick update, my year long teaching schedule has pretty much ended this month and will most likely resume in June 2010. Monthly one-day weekend rehab seminars are planned for doctors, personal trainers and physical therapists. The new location will be in Las Vegas. I’ve spent several nights trying to get control of enormous piles of messes, and I’m excited to share the latest information with you. 
Keep checking so I can keep you updated on important and valuable health information. I will try to do better with blog postings moving forward.


My private practice is going well and I continue to feel passionate and excited about creating quality lifestyles. I’m using new detox programs and weight loss programs and always looking for the best and fastest ways to help people get out of pain. 


This information needs to reach more people about whom you care, so keep watching for our e-mails and articles and forward them to as many friends and family as you wish.

If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:

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 and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.

Upcoming Seminars in 2010-11 Las Vegas

SPINE 1   (Lumbar)                                             June 26, 2010                                           
SPINE 2    (Cervical & TMJ)                                 August 28, 2010
SPINE 3    (Thoracic)                                          Jan 29, 2011
SPINE 4    (Spinal Assessments)                          March 19, 2011              

EXTREMITY 1   (Hips & Gluteals)                         July 24, 2010                                              
EXTREMITY 2   (Upper Extremity)                        Sept 25, 2010
EXTREMITY 3   (Knee & Osteoarthritis)                Feb 19, 2010
EXTREMITY 4   (Ankle, feet, balance, plyo)          April 2011 TBA
Elective 1   Functional Movement Screen                              Oct 23, 2010
Elective 2   Corrective Exercise/Performance Enhancement   Nov 20, 2010
Elective 3   Neuromobilization                                              May 2011 TBA
Elective 4   Core training & Bodyweight Exercises                 June 2011 TBA

Dr. Tucker on muscle imbalances

Pain related to muscular imbalance is the most common condition I see in my patients. Combinations of muscle weakness and tightness cause musculoskeletal pain. Inhibition refers to the inability of a muscle to contract fully on demand. This inhibition is a neurological response and manifests particularly at the extreme ranges of motion – when the muscle is contracted fully. Muscle inhibition is common in the neck, low back, and extremities.

The most difficult part of treatments are to the muscles that become inhibited, (restrained, blocked, or suppressed) because this requires patient compliance to perform exercise at home.
A muscle may have strength at the mid-range, but be very weak when moved into a shortened position; this creates instability at the joint.  When the body senses instability, other muscles tighten up as a form of protection. To improve these muscle and joint imbalances I expect my clients to perform the exercises that I prescribe as part of my treatments.
Inhibitied muscles usually generate hypertonicity/tight muscles in adjacent regions of the body (low back & hip, neck & shoulders)). In other words, the relationship between weak and tight muscles is reciprocal. Inhibition is frequently found in muscles resulting from injury, inflammation or pain and that inhibition or weakness leads to reciprocal facilitation of its antagonist(s) muscles.
When a muscle has been over-stressed or over-worked, the result is altered feedback from the nervous system.  This causes a reduced capability for the muscle to contract, from the instability through full physiological range.  The end result is an inability for the muscles to properly stabilize joints. This is a major point that I want you to understand. I teach you stability (strength) exercises to train the weakened muscles to hold the joints in place again.  
Again, please understand, hypertonicity in a muscle leads to blockage(s) or weaknesses in other muscles close by. Inhibited (weak) muscles are capable of spontaneous strengthening when the inhibitory reflex is identified and remedied (most commonly through joint or soft-tissue manipulation).
Muscle hypertonicity/tightness/spasm generates inhibition in surrounding regions of the body, and so spasm is treated first using the Deep Muscle Stimulator, warm laser, manipulation and deep soft tissue massage therapy.
The inhibited (weak) muscles are treated with exercise, rocker boards, wobble boards, and other tools. I prefer to teach clients bodyweight exercises, resistance band exercises, stability ball maneuvers and kettlebell training.
I pay a lot of attention to posture because the postural muscles tend to be short, tight and usually hypertonic. This is why some times I will teach you to stretch, and other times I will teach you to strengthen your muscles.  

Balance Training Part 1

My clients enjoy participation in their care that exercise therapy provides. My role as a rehab specialist is to write corrective exercise programs, teach clients how to perform the exercises and guide them into progressions that help eliminate pain. Additional therapeutic goals may include injury prevention, decreased body fat, increased lean muscle mass, increased strength, increased endurance, increased flexibility, and enhanced performance.

An important exercise therapy often overlooked by clinicians, is that prior to resistance training, balance training should be performed, because it has preconditioning effects on strength training. Our everyday clients face the challenges of keeping balance to perform activities such as playing with their children or grandchildren, walking on uneven surfaces or even taking a walk in their neighborhood.
‘New school’ exercise programs realize balance is a skill-related component of physical fitness. It is important to incorporate balance training in every client’s corrective exercise program as an integrated component to a comprehensive training regimen.
Balance can be influenced by many factors. As we age, our ability to balance or maintain postural control decreases. Watch seniors maneuver steps and stairs. Those who lack the ability to decelerate and control their center of gravity have a significant risk potential of a devastating fall. Prior injuries, especially after ankle sprains, ligamentous injuries to the knee, and low back pain can also decrease an individual’s ability to balance.
A joint dysfunction in the ankle, knee, shoulder, or low back can lead to muscle inhibition. An acute joint injury may cause joint swelling, which results in an interruption in the internal communication process of the body-sensory input from receptors such as articular, ligamentous, and muscular mechanoreceptors to the central nervous system. In turn, this changes our proprioceptive capabilities. When sensory input to the central nervous system is altered, our movement system may become imbalanced.
Repetitive recruitment of the wrong muscle fibers, in the same ROM/Plane of motion and at the same speed, creates tissue overload and eventual injury. Consequentially, this can lead to neuromuscular inefficiency, resulting in decreased balance and postural instability.
Recovery from injury needs to include repairing faulty movement patterns (alterations in stability) and correcting inefficient neuromuscular control. Through balance training,
the central nervous system can be exercised to change and improve a lack of joint stabilization that is causing functional instability.
Don’t forget to address balance as a component of a training program. Balance training may be used not only for reconditioning clients post injury, but also as a preventative measure to increase postural stability and reduce the chances of injury.


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

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

This email was sent to by

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


June 30, 2010 Newsletter

The Interactive Healer 

Website Banner

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

Dear Dr. Jeff,
Dr. Jeffrey Tucker

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” @
Keep checking 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 and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.

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 @ 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

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

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

This email was sent to by

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


June 15, 2010 Newsletter

The Interactive Healer 

Website Banner

June 15, 2010 

In This Issue
Weight Loss Motivation
Nutrition Column
Sitting at Work Chairs

List of Upcoming Seminars

Dr. Tucker’s teaching schedule 

Are you a healthcare practitioner who is interested being a Diplomate in rehabilitation?
To learn more, please visit

Dear Dr. Jeff,
Dr. Jeffrey Tucker

I know there is a big difference between wanting to exercise and diet, and actually doing it. In this weeks newsletter, I provide
motivational  tips to inspire you to exercise-and provide better food choices to stick with a better diet. Let’s face it, at the root of this problem is motivation, or the lack thereof. I also added a piece on office chairs and low back pain.
Thank you to my friends for spreading my natural health message all around the world! 
Keep checking 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:

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 and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.

Motivational Tips 

1.  Find an “accountability” partner.  It helps if that person is supportive, positive, and will encourage you in your weight loss efforts. Often times you will want to look outside of your family members and best friends for support. Tell your accountability partner what you’re doing, what your goals are and how they can best support you. Talk to them on a regular basis and anytime you are struggling and need support. 
2. Be as intentional as you can by telling people what you are doing. Don’t be afraid to tell people about your intention to lose fat or start exercising. 
3. Begin working out even if it is only 10-15 minutes per day. If you are already working out regularly, it’s time to step up the intensity again!  In the morning, do a 4 minute circuit of squats and lunges. Add a 4 minute circuit of some push ups, bridges and abs. Then add another 2 minutes of running in place or jumping jacks. In the evening do the same thing.  So that’s 10 minutes of work in the morning and 10 minutes in the evening for a total of 20 minutes of workout time. Keep the exercises simple – don’t feel like you have to be at the gym to workout. Do it at home or at work. 
4. Go shopping. This is an important part of the process. 


.Better Healthy Food Choices…

EGGS:  The protein found ineggs 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.

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.

Read more…

Is Your Chair Causing Your Low Back Pain? 

Eighty percent of adults suffer from back pain. One of the greatest causes may be your office or home chair. Improper sitting can compress, crush, and irritate low backs. Even if you use the adjustable armrests and hydraulic height control, the most important thing to help your low back is to stand up and move around every 20-30 minutes – if you have a bad back it is critical to do this one simple thing.

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

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

This email was sent to by

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


The Interactive Healer June 2009 Newsletter

“Dr. Tucker’s Healthy Meal Plan for a Optimal Weight and Lifestyle” continued from Newsletter . . . .
I usually start my deconditioned clients out with a walking program five days a week, building up to 30 minutes per session. Once they start a walking program and are consistent for three weeks, clients are ready to start to learn how to lift free-weights or kettlebells. I enjoy teaching this one-on-one training in the office. We schedule half hour sessions together and I slowly progress clients to learning a complete whole body exercise program builds cardio, tones, strengthens, and creates flexibility.

In your quest to lose those extra pounds and achieve good health, proper nutrition and exercise is simply part of the process. What you eat and when you eat it can make all the difference. I have designed a healthy meal plan to make things easy.

The following is a typical daily meal plan I recommend. I especially like this plan because it helps control hunger, which is one of the most difficult issues facing people who are trying to lose weight.

Six Meals is Successful
This is what has worked! An ideal healthy meal plan involves eating six meals a day so you’re never hungry. These six meals should be broken down into two whole-food “regular” meals, two whole-food snacks and two high-energy, nutrient-dense, low-calorie meal replacement shakes. Daily scheduling of these meals could be as follows:

  • Breakfast: meal replacement shake
  • Mid-morning snack: whole-food healthy snack
  • Lunch: whole-food regular meal
  • Afternoon snack: meal replacement shake
  • Dinner: whole-food regular meal
  • Evening snack: whole-food healthy snack

Your Regular Meals
Your whole-food regular meals should consist of lean protein (meat or vegetarian) plus salad and/or vegetables. You can enjoy whole-food regular meals any time during the day; however, most people find it best to eat them for lunch and dinner. You can prepare them yourself, grab them on the go, or enjoy them in a restaurant, as long as you follow the following general guidelines in terms of content:

Protein: Choose any of the following and prepare it grilled, baked, or poached (not fried):

  • 7-9 ounces of cooked, lean meat, such as chicken, turkey, fish (salmon, mackerel, sardines, trout), beef, pork, lamb or shellfish.
  • Meatless options include eggs and garden burgers. You don’t have to be a vegetarian to enjoy meatless meals.

Complex Carbohydrates: Select any three servings from the vegetable list below:

  • Celery (1/2 cup)
  • Cucumber (1/2 cup)
  • Lettuce, butter (1 cup)
  • Lettuce, iceberg (1 cup)
  • Mushroom, white (1/2 cup)
  • Mushroom, portabello (1/2 cup)
  • Radishes (1/2 cup)
  • Romaine lettuce (1 cup)
  • Spinach, fresh/raw (1 cup)
  • Spring mix (1 cup)
  • Alfalfa sprouts (1/2 cup)
  • Asparagus (1/2 cup)
  • Cabbage (1/2 cup)
  • Cauliflower (1/2 cup)
  • Spinach, cooked (1/2 cup)
  • Broccoli (1/2 cup)
  • Cabbage, red (1/2 cup)
  • Green or wax beans (1/2 cup)
  • Peppers: green, red, yellow (1/2 cup)
  • Tomato, red ripe (1/2 cup)

Your Snacks
Your healthy snacks could consist of a small portion of lean protein (1-2 ounces) or a small portion of vegetables, such as celery, cucumber, radishes or peppers (green, red, yellow, etc.). You can also choose one serving of lentils, legumes, sweet potato, almonds, cashews, flax seed, walnuts, pecans, pumpkin seeds, sunflower seeds or nut butters made from the above ingredients.

Remember, fruits have more sugar content than vegetables, which may increase your hunger. Always choose whole fruits; avoid sugar-sweetened fruit cups, juices, etc., and do not substitute fruit juice, which doesn’t have the fiber and complete nutrient content of a whole fruit. Enjoy your healthy snack at a mid-morning break or in the evening. Limit yourself to two fruits per day.

This healthy meal planner doesn’t rely on whole grains or similar carbohydrates. Allowed grains are arrowroot, tapioca, brown rice, buckwheat, millet, quinoa, amaranth, and teff. I am still surprised at how many people have not tried these delicious foods yet. I ask my clients to avoid bread, period! Eating too much grain cereal can slow down or prevent weight loss. Stick to eating a majority of lean protein and vegetable-based carbohydrates. Avoid refined grains and sugar.

Convert Fat to Muscle with Nutrient-Rich Shakes
I recommend the UltraMeal high-energy, low-carb meal replacement shakes any time during the day or whenever you get hungry. Most people use them at breakfast, as an afternoon snack, or in the evening. This is a meal replacement shake that contains a quality vegetarian protein source, a vegetarian form of essential fatty acids for healthy oils, and does not contain sugar or synthetic sweetener. UltraMeal tastes delicious when mixed in just cold water, but it can be mixed with unsweetened fruit juice, rice milk, almond milk, or hemp milk.
Tips for Success

  • Don’t skip meals: Make sure you eat all six meals each day to keep you body well-nourished and your metabolic rate high.
  • Eat every two to three hours: Eating on a regular basis will keep you feeling full and help you lose weight/maintain a healthy weight.
  • Eat slowly: Spend at least 15 minutes eating each whole-food meal; eat snacks and drink your meal replacement shake as slowly as possible.
  • Drink lots of water: Drink at least eight cups (64 ounces) of water each day.

When you incorporate a healthy meal plan with a daily exercise routine, you’re taking an important step toward long-term health and wellness. Good luck!

“Winning Without Weights” continued from Newsletter . . . .
Getting fit and training without going to the gym is possible when you follow a proper progression and give yourself a variety of exercises. You can benefit your core strength by becoming your own personal trainer and identifying and fixing muscle weaknesses. The core is the area around your trunk and pelvis where your center of gravity is located. A strong core gives you better posture; more muscle control; better ability to perform the activities necessary to daily living; helps you prevent injuries; and improves sport movements. Foam rolls, your own body weight, stability balls, bands, tubing, and medicine balls are tools that you can use at home, on your own, to create a solid foundation for developing dynamic strength in your torso, shoulders, arms and legs.

It is not always necessary to use free weights or weight machines to increase your core strength. The foam roll can relieve tension in tight, overactive muscles. Body weight exercises such as squats, lunges, push ups, and pull ups can target the small and large muscles that influence the spine. Working out with balls and bands can provide you with toned muscles, a lean torso and abdominals, develop muscles in your pelvis, lower back, hips, abdomen, and arms, and create flexibility.

It doesn’t require much equipment to start your home training program! I have worked out at home on a daily basis for the past 15 years or more and have found that a disk used to move furniture becomes the perfect tool to perform sliding lunges. A chin-up bar replaces lats machines that can cost as much as $2,000. A chair or a bench becomes a platform to perform step-ups. An 8-pound medicine ball can be thrown against an outside wall while performing a chest press. A padded surface or a rocker board/balance board can be used to perform single leg stance movements and helps improve joint stability. A stability ball can be used instead of a flat bench and this will providenew stimulus to muscles and variety of movement. A band with handles can be used instead of barbells or dumbbells. Band training also provides an alternative to exercises often performed on machines, like pressing, rowing, and squatting. Maneuvers like the ‘plank’ exercise, are great for the abdominals.

If you work out with another person, you can practice speed and agility drills. Speed is the rate at which an exercise is performed or a movement occurs. Agility is the ability to move your body quickly in many directions and speeds with great control. All forms of tag and chase games improve reaction time.

Whenever you work out, check yourself for muscle weakness and imbalances from the right side to the left side. Asymmetries cause problems. Exercises that balance your muscles help you avoid injuries, especially those involving the back, groin, hamstrings and knees. A combination workout consisting of foam rolling, band and tubing exercises, medicine ball training, and stability ball exercises can improve your spine’s strength and help increase power and performance.

Most people are familiar with Pilates and yoga. These are systems that provide stretching, strength training (especially for the core muscles), balance training, and endurance. Home exercise programs should include these elements as well as cardiovascular training (walking, bike, elliptical), reactive training, and speed/agility training.

It’s important to change your workout program every eight to ten weeks. One of the biggest mistakes I see my patients make is repeat the same workout over and over again. Variety is vital! Often, clients’ workouts are still the same workouts they were doing several elections ago.

What are some good exercises for beginners? The National Academy of Sports Medicine recommends starting a workout using the foam roll for what is known as “self myofascial release.” When using the foam roll, hold pressure on tender points within the muscle for 30 seconds. This allows for optimal muscle lengthening and acts as part of the warm up phase. Next, perform lengthening or stretching exercises. After stretching tight, overactive muscles, perform basic exercises and then progress to advanced strength movements. Pick exercises that target the front, rear and side muscles of the trunk. Here are three bodyweight exercises to get you started:

1) Plank: 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. One or two repetitions is one set.

2) Side Bridge: Lie on your side with your forearm on the floor and your elbow under your shoulder. Beginners can start with their knees bent at 90 degrees. For an advanced pose, keep you knees straight so that your body forms a straight line from head to ankles. Pull in your abdominals as far as you can, and hold them stiff throughout the pose; raise your hips off the floor. Hold this position for 10 to 60 seconds, breathing steadily. Relax and lower yourself slowly. If you can do 60 seconds, do one repetition. If not, try for any combination of repetitions that gets you up to 60 seconds. Repeat on your other side. Repeat one to two times on each side.

3) Traditional Abdominal Crunch: Lay on your back with your knees bent and your hands behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. Perform one to three sets of 12 to 15 repetitions each.

The exercises above are safe and effective exercises to get the obliques and quadratus lumborum (a key lumbar stabilizing muscle) working.

Everyone always wants to learn more “butt” or gluteal exercises. The Gluteus maximus and gluteus medius are important muscles of the body and often need extra work. The following are good exercises to target the gluteals:

Gluteal Bridge on the Ball: Lay on the ball with your head and upper back resting on the ball. Place your feet on the floor with your knees bent. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body. Shoulders remain on the ball. Beware of rising too high or of flaring your ribs, which pushes the back into hyperextension. Hold the up position for two breaths. Let your butt come down and repeat. Perform two to three sets of 10-12 repetitions.

Supine Ball Bridge: Lay on your back with your heels on the top of the stability ball, hip-width apart to aid stability. Suck in the abdominals and squeeze up from your gluteals, lifting your hips until there is a straight line from heels to upper back. Your shoulders and head stay firmly on the floor. Take care not to lift your hips too high or flare your ribs so that your back hyperextends. Hold for 30 seconds and lower. Perform two to three sets.

Lateral Thera-Band Walking: With elastic tubing around both ankles, stand with your toes straight ahead, knees over feet and hands on hips. Draw in your abdomen and step to the right while maintaining an upright posture. Don’t rock your upper body when stepping. Step again with the right foot, bringing your feet back to shoulder-width distance. Repeat for six steps to the right and then six steps to the left. Perform sets of six steps to each side until you feel a slight burn in the gluteal muscle. This exercise strengthens glutes, core, abductors and adductors.

Training the important posture muscles of the thoracic (upper) and lumbar (lower) portions of the spine can be done on the ball:

Back Extension on the Ball: Position yourself with your chest against the ball and hook your feet under a leg anchor or put them up against the bottom of a wall. Hold your arms straight out in front of you. Your body should form a straight line from your hands to your hips. Raise your upper body until it’s slightly more than parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Pause for a second, then repeat. Perform one set of 12 of 15 repetitions. You can perform this exercise with your arms in a 10 o’clock and 2 o’clock position, and 3 o’clock and 9’clock pose.

If you want to build big arms, especially the triceps, stability ball push-ups will take you to the next level. Do a push up with your feet on a stability ball. Keep your body straight; don’t let your hips sag or stick your butt up in the air. Do as many push ups as you can with strict form. You can challenge your core by switching positions so that your feet are on the floor and your hands are on the ball. The instability of the ball increases the levels of trunk muscle activation.

If you want more intensity, performing pull moves and push moves with the bands is ideal. The band lunge-press improves strength, endurance, balance, coordination. There’s not much this exercise doesn’t hit. With a band securely in place behind you, grip the handles and hold them at shoulder level, palms facing each other, and elbows bent. Feet should be shoulder-width apart. As you step forward into lunge position, press the handles forward, and finish the press with outstretched arms. Return to the starting position. Form is key: make sure your front knee is aligned over the heel in the lunge position and concentrate on keeping your upper body erect, chin up, eyes staring forward throughout, as if you were trying to balance a book on your head. Do 10-15 lunges with each leg.

Swimmer’s Lat Pull is a back exercise that you’ll feel throughout your entire body. Use an anchored resistance band station. With feet shoulder-width apart and knees slightly bent, lean over at the hip – don’t roll your back – until your upper body is almost parallel with the floor. Extend your arms in front of you and grab the band handles. Dynamically draw your arms down and extend them in back of you, until they’re at hip level. Think of the motion of a swimmer doing a butterfly stroke – the arm breaking the surface of the water and then continuing down and back. Slowly reverse the motion.

Up-chop Kneel develops excellent core stability and trunk rotation strength. Kneel with a band or tubing handle attached to an anchor below hip height. Grasp the handle in both hands to the side of the hip nearest the band. Lift your arms up and at the same time rotate the shoulders away from the anchor, keeping your hips facing forward and arms straight. Complete two to three sets of eight to ten repetitions on both sides. Aim to increase the resistance for eight repetitions.

Down-chop Kneel is the opposite of the up-chop. Begin with the handle attached to an anchor above head height, grasping the handle in both hands above your head to the side of the band. Keeping your hips facing front and your arms straight, pull the hands down and turn your shoulders away from the band. Complete two to three sets of eight to ten repetitions on both sides. Aim to increase the resistance for eight repetitions.

Medicine Ball Slams are a great abdominal exercise. This exercise involves integration of your whole body. It will also teach you power development from the ground up and get your heart racing. Take a medicine ball and get in your athletic ready position. Bring the ball overhead really fast and slam it down as hard as you can. Make sure you do a few slow first to get a feel for the bounce of the ball since you have to catch it.

Exercise Repetitions Rest
Foam Roll 30 seconds none
Plank 1 or 2 none
Side Bridge 1 for 60 seconds none
Traditional Ab Crunch 12 to 15 none
Glute Bridge on Ball 10 to 12 none
Supine Ball Bridge 10 to 12 none
Lateral Band Walk 6 per side none
Back Extensions on Ball 12 to 15 none
Stability Ball Push Up 10 to 15 none
Band Lunge Press 10 to 15 per leg none
Swimmer Lat Pull 10 to 15 30 seconds
Up Chop Kneel 10 30 seconds
Down Chop Kneel 10 30 seconds
Medicine Ball Press 10 to 12 30 seconds
Medicine Slams 10 to 12 30 seconds

The Interactive Healer April 2008

One Patient’s FirstLine Therapy Results!
by Jeffrey Tucker, D.C., D.A.C.R.B.

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FirstLine Therapy is a food and nutrition program that is easy for clients to integrate and, best of all, my patients are really feeling and enjoying positive results.  I have been using FirstLine Therapy in my practice for the past three years, especially for weight loss and increasing energy. The program helps patients with serious health problems such as Type 2 Diabetes, high blood pressure, obesity, and fatigue. Diet, medical foods, vitamins, minerals and exercise offer a natural alternative way of improving other than drug therapy. Most importantly, the program teaches people how to be healthy for the rest of their lives.

Recently, a 50-year-old female called my office in desperation. “Please help me.  The doctor is going to put me on medication because I have borderline Type 2 Diabetes and I am overweight. I don’t want to take drugs. Can you do anything to help me? My doctor said I have to go on Lipitor and Metformin…I’ll do whatever is necessary to get better.”

Obviously, she had arrived at dire circumstances. Diabetes is a serious illness. Blood sugar problems cause inflammation and affect the vascular system. “Diabetes confers an equivalent risk to aging 15 years” – a quote from the medical journal The Lancet in 2006. People with diabetes are two to four times more likely to have a stroke than those without the disease. Poorly controlled blood sugar may lead to glaucoma and blindness. Gum disease and high blood sugar are related. Diabetes, particularly in conjunction with high cholesterol or high blood pressure, may lead to heart disease. Kidney damage may result from diabetes, especially in combination with high blood pressure. Diabetes has been linked to male sexual dysfunction (impotence). Nerves in the feet may also become damaged.

Prior to this “wake up call”, this woman thought she was doing pretty well regarding her over-all health. What originally brought her to my office was neck and shoulder aches and pain. She had frequent episodes of insomnia and painful menstrual periods. She knew she could stand to lose 20 pounds. She also complained of frequent fatigue. She prided herself on thinking that she was eating a healthy diet and that she didn’t get “sick” very often!

Not surprisingly, this woman’s medical doctor was not trained in integrative medicine….

“One Patient’s First Line Therapy Results!” continued from Newsletter…

Traditional medical treatment often looks to drugs as the only solution.  I believe you have choices and it is intelligent healthcare to provide the best of traditional western medicine plus integrative alternative healthcare. The solution I recommend is FirstLine Therapy. Together, this patient and I discussed the FirstLine Therapy program details and she decided that she was willing and able to begin the program.

She began following the treatment plan that combines the Mediterranean diet, nutritional supplements, and healthier living practices along with incorporating a series of simple exercises that I taught her.

The following list briefly summarizes the action plan she followed:

Eating guidelines:

  • Avoid high glycemic index foods such as pasta, candy, soft drinks, and desserts.
  • Limit dairy products, avoid gluten, and other foods that cause inflammation.
  • Eat fresh (and canned) organic vegetables of any type including beans, peas and legumes.
  • Eat fresh fruit – berries, apples, pears, bananas, mangos, and pineapple.
  • Eat small amounts of chicken (remove skin) and generous portions of oily, free-swimming small ocean fish. (These foods are considered non-inflammatory.)
  • Drink lots of water or green tea without sugar or sweetener. The bulk of beverage intake should be between meals to avoid diluting desirable stomach acid.

Natural Supplements: Begin taking UltraGlycemX Plus 360 medical food as a shake two times per day, Insinase, and Omega 3 fish oil. These supplements will help to improve blood sugar levels, reduce inflammation and improve energy.

(My favorite Omega-3 product is EPA-DHA 720.  All of the products mentioned above are Metagenics products and are available through our website.  To order online and receive a 10% discount, please click here.)

Physical Activity: Maintain normal daily activities and include 20 minutes of walking or a gentle Gymstick routine along with 10 minutes of gentle body weight exercises using the core muscles and joints five days per week.

Mental Emotional Spiritual: Practice breathing relaxation time, twice daily. Each 5-minute “relaxation imagery” session assists in becoming more aware of bodily sensations and the sensory experience of voluntarily relaxing mind and body.

Special Procedures: Use moist heat packs on the neck-shoulder areas for symptomatic relief.


Within two weeks the patient’s energy was improving, she lost 4 pounds of fat and gained lean muscle mass. All of her neck-shoulder pain stopped.

At Week 4, she reported doing well with the Low Glycemic Load Diet (Mediterranean Diet). She was eating smaller, more frequent meals and exercising 1 hour 5 days/week. Fasting blood glucose was still around 120 to 128 mg/dL, with 105 to 110 mg/dL at night. (A normal fasting blood glucose level is less than 110 mg/dl.) She felt better with more energy, but exercise had increased her neck-shoulder symptoms.

At Week 8, the patient was doing extremely well on the Low Glycemic Load Diet with a total weight loss of 12 lb. After 9 weeks, her fasting blood glucose was ranging 107 to 120 mg/dL. She reported a lot more energy and no menstrual cramps since starting the program.

At the 14-Week visit, the patient had lost a total of 17 lb and reported sustained energy and absence of insomnia. The patient was advised to continue on UltraGlycemX and the food program and to add a multivitamin/mineral supplement.


Please feel free to call me with any questions or concerns you may have about starting our FirstLine Therapy program. Please call: 310-473-2911.

Deep Muscle Stimulation!
A New Treatment Offered

Recently, I had the honor of becoming an appointed instructor for the National Academy of Sports Medicine (NASM).  Since 1987, the National Academy of Sports Medicine (NASM) has been a leader in certification, continuing education, solutions and tools for health, fitness, sports performance and sports medicine professionals. Over the years of my participating with this organization, I have studied the most current treatments and techniques in sports medicine and for performance enhancement.

I am very excited to “give back” by being one of the NASM instructors and in the next few months, I will have the opportunity to travel to visit the Phoenix Suns and be a part of a small team of doctors instructing the Suns on soft-tissue techniques. Stay tuned for further news!

With my NASM association, I have been exposed to cutting-edge treatments and products utilized by the NFL, NBA, NHL… teams and their players – and one of the treatment modalities that I have had much success with is the Deep Muscle Stimulator (DMS). I am happy to announce that we now offer this treatment to our patients.

For those of you who have already tried the Deep Muscle Stimulator (DMS) treatment, I would like to share this information and explain some of the benefits. For those who have not tried it yet, I encourage you to come in and try this treatment to help ease pain.


“Deep Muscle Stimulation!” continued from Newsletter…

Much of muscle pain stems from various conditions: strains, sprains, lactic acid build up, swelling, scar tissue and adhesions. The DMS uses percussion and vibrations over the skin, penetrating deep into the muscle tissue to stimulate blood flow and oxygen.

Most of you know what it’s like when I perform deep tissue therapy on you. The DMS provides deep muscle tissue with percussion and concussion vibration, which is relaxing and more comfortable than other procedures. This facilitates the patient or athlete with the benefits of:

  • Increased circulation
  • Reduced pain
  • Faster rehabilitation from injury
  • Increased lymphatic flow
  • Break up of muscular scar tissue
  • Reduced lactic acid build up
  • Tissue regeneration
  • Soft & active tissue release

The DMS can be used in effective management of acute and chronic pain. I have used the device for clients with headaches, sciatica, TMJ, carpal tunnel syndrome, tendonitis, bursitis, swelling and myofacial pain and frozen joints.  Most of all, the DMS helps to loosen contracted, shortened muscles and can stimulate weak, flaccid muscles. This muscle “balancing” can help posture and promote more efficient movement.  Some clients prefer this technique over regular massage. I have a wonderful massage therapist that comes to my home every two weeks or so. She has been using it on me instead of her regular technique, I feel less tightness and more flexibility during my workouts, and I love the results!

Listen, Love and Understand….
A Touching Story!

This is an old story that I was told as a young man.  It is just as true today as it was back in the 1970’s. I guess its time to share it once more with everyone here.

A farmer had some puppies he needed to sell. He painted a sign advertising the 4 pups and set about nailing it to a post on the edge of his yard. As he was driving the last nail into the post, he felt a tug on his overalls. He looked down into the eyes of a little boy.

‘Mister,’ he said, ‘I want to buy one of your puppies.’ ‘Well,’ said the farmer, as he rubbed the sweat off the back of his neck, ‘these puppies come from fine parents and cost a good deal of money.’

The boy dropped his head for a moment. Then reaching deep into his pocket, he pulled out a handful of change and held it up to the farmer.

‘I’ve got thirty-nine cents. Is that enough to take a look?’

‘Sure,’ said the farmer. And with that he let out a whistle. ‘Here, Dolly!’ he called.

Out from the doghouse and down the ramp ran Dolly followed by four little balls of fur. The little boy pressed his face against the chain link fence. His eyes danced with delight.

“Listen, Love and Understand” continued from Newsletter…

As the dogs made their way to the fence, the little boy noticed something else stirring inside the doghouse. Slowly another little ball appeared this one noticeably smaller. Down the ramp it slid. Then in a somewhat awkward manner, the little pup began hobbling toward the others, doing its best to catch up.

‘I want that one,’ the little boy said, pointing to the runt. The farmer knelt down at the boy’s side and said, ‘Son, you don’t want that puppy. He will never be able to run and play with you like these other dogs would.’

With that the little boy stepped back from the fence, reached down, and began rolling up one leg of his trousers. In doing so he revealed a steel brace running down both sides of his leg attaching itself to a specially made shoe.

Looking back up at the farmer, he said, ‘You see sir, I don’t run too well myself, and he will need someone who understands.’

With tears in his eyes, the farmer reached down and picked up the little pup. Holding it carefully handed it to the little boy.

‘How much?’ asked the little boy.

‘No charge,’ answered the farmer, ‘There’s no charge for love.’

The world is full of people who need someone who understands.

When you come into my office, I recognize your potential and I hope you feel understood.

Remember to listen, love and understand your family, friends and co-workers.

Look for miracles and opportunities every day!

All My Love,


The Interactive Healer March 2008

The REAL Cause of Disease
by Jeffrey Tucker, D.C., D.A.C.R.B.

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I turned 50 years old this past January. I have been in continuous private practice for 25 years now. That means I have spent more than half of my life in Chiropractic and health care.
I have seen great changes in clients’ lives, yet I am also seeing clients coming in to my office in worse shape than even 10 years ago. WHY? People sit too much, drive too long, eat too much. People have less quiet time, aren’t getting enough sleep and have low energy.

Maybe you are someone with a pain in the neck and shoulders, with no history of trauma. Yet your posture tends to look like your head is carried forward, your shoulders appear rounded, the rib cage appears crowed, you might even have a mild scoliosis, your pelvis may feel “off”, you have short or tight hamstring muscles. You come in hurting!

Such a person may not be breathing fully and deeply, they may be an upper chest breather only, not taking air into the deeper, lower parts of the lungs and moving the belly up and down; this can lead to an altered carbon dioxide-oxygen ratio and even change a person’s pH to alkalization of the blood. The result of such a change in blood chemistry would include heightened pain perception, anxiety, over use of accessory breathing muscles causing you tight upper trapezius and scalenes muscles (top of the shoulders and front-sides of the neck muscles). These tight muscles around the neck and shoulders could cause a lack of blood flow to your head and hence not enough oxygen getting to the brain. This causes a feeling of “brain fog” or fatigue.

Apprehension and anxiety is an almost automatic result of increased alkalinity, leading to reinforcement of an upper-chest pattern of breathing. In some clients, a slumped posture might be from the anxiety at work from a stressed out boss, or the depression of work or a situation at home. Stress is all of the above.

Stress negatively impacts the immune function, negatively impacts your state of mind, negatively impacts your body composition, and negatively impacts recovery. Stress is the real cause of disease.

“The Real Cause of Disease” continued from Newsletter…

What have I learned in 25 years of practice:

  1. Everything works!
  2. Nothing works forever.
  3. Time magnifies all errors made.
  4. A healthy program is not a bunch of exercises or techniques put together.
  5. Positive and negative changes will happen in your body and mind if you are weak and deconditioned, are in good shape, or even if you push the limits of your body in the quest for super health, fitness or performance.

What will help you recover from some of your lost health? Realizing what you are doing over and over again that is harming you is the first step. Examine what each thing in your workout/job/relationship/diet does to you that may be harming you. Attempt to remove habits that produce and maintain dysfunction in your body and mind.

Another solution is to create good time management, improve your nutrition, your sleep, and get enough variety of movement in your life. If you enjoy yoga stretching, understand that activity improves flexibility. A yoga practice alone will not build strength like free weights will. Running, biking, or swimming by themselves is good for the heart (cardio), but causes the body to become tight and stiff and creates a need for extra stretching time.

My treatment goals are to help you:

  1. prevent injury
  2. decrease body fat
  3. increase lean muscle mass
  4. increase strength
  5. increase endurance
  6. increase flexibility
  7. increase performance.

Here are some of my suggestions:

  1. Use a foam roll to mobilize joints and stretch tight myofascial tissues.
  2. Perform corrective stretches concentrating on tight muscles only. The best way to stretch is to maintain an anatomical neutral spine. (I like to spend about 20 minutes using the foam roll and stretching together.)
  3. Perform core exercise training movements. These include bodyweight exercises. I particularly like squats and lunges.
  4. Perform strength and resistance training. I prefer free weights because where in real life do you sit down and push weights other than on a machine in a gym! When you train with weights I think you should train hard.
  5. Perform your cardio routine following your weight training. I have been advocating Interval Training for the past 2 years and all of a sudden it’s very popular.
  6. Schedule enough time to regenerate. Ninety-nine percent of my clients do not get enough sleep. More healing takes place during sleep than any other time. (Eight hours of sleep is the suggested minimum.)
  7. Evaluate and create your nutritional intake. Just start eating 5-6 smaller meals a day rather than 3 big ones – just start that for now.

You have seen how I keep changing the way I practice and adding new information to assist us in getting healthy and staying healthy. Ask me about any of the above and how I can help you reach your health goals.


Healing Techniques and Therapies Available
A Variety of Joint Mobilization and Soft Tissue Techniques and more!

Below you will find techniques utilized in my treatments:

  • Joint Mobilization and Manipulation
    • Promotes improved joint mobility and range of motion using a variety of treatment philosophies including: McKenzie, Mulligan, Muscle Energy, and Janda.
  • Soft Tissue Mobilization
    • Mobilization of the skin, muscle, nerve, and fascial layers to break down scar tissue and adhesions. This is also known as transverse friction technique.
  • Myofascial Release
    • Deep tissue palpation using a small surface area to promote fascial stretch and muscle relaxation.
    • If a muscle is in spasm it can lead to imbalances such as leg length discrepancies or rotation/obliquities in the pelvis, hips or shoulders. I am now using Deep Muscle Stimulator as part of my practice.
  • Trigger Point Release
    • Deep palpation to promote muscle relaxation in an area of hyper-irritability and contracture. This is also known as “ischemic compression” or trigger point therapy.

“Healing Techniques and Therapies Available” continued from Newsletter…

  • Dynamic muscular release
    • Deep palpation to the origin (attachment site) of a muscle as the patient contracts to engage in the muscles intended action.
    • Promotes improved muscle function.
    • Can eliminate musculoskeletal imbalance.
  • Neuromobilization
    • AKA “Flossing” or “Gliding.”
    • Helps decrease inflammation in nerves.
    • Breaks up adhesions around nerves that result from inflammation
    • Can eliminate the sensation of “pins and needles”, “weakness” or “numbness and tingling”.
  • Therapeutic exercise and activities
    • Exercises with the intent to improve injury prevention, muscle recruitment, strength, flexibility, and endurance.
    • Promotes proper technique in performing functional activities (example: lifting).
  • Gait training and mechanics
    • Analysis of walking to optimize form and make sure that your gait is not a repetitive trauma.
  • Neuromuscular training
    • Enhances the function of the body by balancing the muscle activation patterns about a joint.
  • Free weight training for weight loss and osteoporosis prevention
    • Specific exercise prescription based on your individual body type.
  • Balance training
    • Decreases fall risk.
    • Improves coordination for increased performance.
  • Core trunk stabilization training
    • Improves the recruitment of specific muscle groups that stabilize the hip, pelvis and lumbar spine.

Some specialty treatments include:

  • Temporomandibular treatments
  • Scar/tissue, capsular adhesion mobilization
  • Diet, nutrition, vitamin recommendations
  • High-powered warm laser

Certified to Perform the Functional Movement Screen!

Do you ever wonder which corrective exercises you should be doing to improve your posture, performance or to prevent injury? By performing the Functional Movement Screen, I can quickly ascertain potential risk when an individual’s movement patterns are limited or altered. These patterns often go undetected in conventional testing. I look at movement patterns to identify those who may be at risk for an injury as activity levels are increased. Others need the Functional Movement Screen to figure out which corrective exercises will help them get out of chronic pain.

A focal point in my program is that significant limitations or right and left imbalances exist in some individuals at very basic levels of movement. These limitations and imbalances should not be overlooked. The body should be free of restrictions and free of imbalances prior to exercise training, conditioning, competition and fitness activities. They rob the body of efficiency and are very often hidden by those individuals who learn to compensate and substitute with other movement patterns.

“Certified to Perform the Functional Movement Screent!” continued from Newsletter…

How close are you to a perfect score? 3 is the best you can do for each of 7 tests. 7 x 3 = 21.  What is your score? Schedule an appointment and tell the front desk you want the Functional Movement Screen.

The benefits of performing the Functional Movement Screen and teaching you core training exercises:

  • Improves functional and athletic performance.
  • Helps to reduce the potential for training and sports injuries.
  • Provides a simple grading system to assess your movements.
  • Easily utilized exercises.
  • Identifies physical imbalances or weaknesses.
  • Rehabilitates imbalances and strengthens weaknesses with corrective exercises.
  • Provides individual training exercises.
  • Prevention of injuries.
  • Identifies potential cause and effect relationship of micro-trauma as well as chronic injuries in relation to movement asymmetries.

February 2008 Newsletter

The Interactive Healer February 2008 Newsletter

The FirstLine Therapy Difference
A Therapeutic Lifestyle Program that Works!
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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!
Schedule your body composition test today!

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.

Text Box:  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!
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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:

  1. Promotes healthy cardiac and skeletal muscle bioenergetics and heart function
  2. Supports cellular integrity and endothelial health by protecting against oxidative stress
  3. Plays a key role in every cell of the body, assisting oxygenation, circulation, heart muscle strength, and much more
  4. Replenishes healthy CoQ10 levels in patients who may be deficient, such as those taking popular cholesterol-lowering agents and individuals over 50
  5. Supports healthy blood pressure levels already within the normal range

CoQ10 is commonly recommended for patients who:

  1. Take a popular cholesterol-lowering agent
  2. Could benefit from heart muscle function support
  3. May benefit from natural blood pressure support
  4. 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.


January 2008 Newsletter

The Interactive Healer January 2008 Newsletter

FirstLine Therapy
A Therapeutic Lifestyle Changes Program

Feeling good in body, mind and heart is definitely connected to the choices we make daily.  Throughout the year, I will be sharing with you the latest information and techniques on how to feel great now!

Headline News! In 2007, I completed a rigorous and thorough course in the latest clinical nutrition and therapeutic science program titled FirstLine Therapy (FLT).  I am now a certified FirstLine Therapy Doctor, and I look forward to further sharing this ground-breaking knowledge with you and incorporating this powerful therapeutic lifestyle program into your treatment plan.

In upcoming newsletters, we will discuss the components of the FirstLine Therapy program and cover specific conditions of interest such as:  heart health, obesity, weight-loss, blood sugar and diabetes, stress-related disorders, and fatigue…just to name a few.

So what is FirstLine Therapy?
FirstLine Therapy is a “therapeutic lifestyle program” developed by Metagenics.  A ‘therapeutic lifestyle” means making choices every day that will enhance your health, help prevent the onset of disease, and assist you in living a full and healthy life.

A Healthy Lifestyle
Adopting healthy eating and lifestyle habits will lead to feeling better now and also into our older years.  A recent poll shows that a majority of patients would like their doctors to help them with lifestyle changes.  Our practice is dedicated to providing both the treatment and the education to assist you in living a healthy, happy and energetic life!

Our FirstLine Therapy program will put you on the path to feeling great through a combination of balanced eating, regular exercise, stress reduction, and appropriate nutritional supplementation…

The FirstLine Therapy Program!

FirstLine Therapy involves a comprehensive in-office evaluation.  The program includes initial body composition testing along with follow-up testing, and a thorough consultation where, together, we will design your individual program of diet, exercise and nutritional supplementation.

Start the New Year off right!
Schedule your body composition test today!

To schedule your appointment, please call 310-473-2911

Body composition testing is a simple in-office procedure utilizing a bioimpedance analyzer.  Bioimpedance analysis (BIA) is a reliable method for measuring your body composition to determine the percentage of body fat, lean muscle, and cellular fluids.  Electrodes, similar to EKG electrodes, are placed on the right foot and the right hand while you are lying down on the treatment table.  The procedure only takes a few minutes and the computer prints out your results.

The test is best performed when you follow the guidelines below:

  1. No food 4 hours before testing
  2. No exercise 12 hours before exercise
  3. No alcohol 24 hours before testing
  4. Do not drink caffeine the day of your test
  5. Drink 1 quart of water 1 hour before testing

Through careful analysis, I will suggest an appropriate diet and supplementation plan along with a suitable exercise program.  It’s fast, fun and a great step in monitoring real-time health values!

Suggested program schedule:

Week 1

BIA Testing, initial consultation to review test results, determine your health goals and establish your course of lifestyle therapy.  You will receive a FLT guidebook, instructions, and advice regarding diet, nutritional supplements, and exercise.  Your Program begins!

Week 2-5

Weekly visits monitoring and fine-tuning your program!

Week 6

BIA retesting and adjustments to your program.

Week 7-11

Weekly visits monitoring and fine-tuning your program!

Week 12

BIA retesting, progress evaluated, and long-term guidelines discussed.


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!
Schedule your body composition test today!

To schedule your appointment, please call 310-473-2911

Text Box:

Read what other FirstLine Therapy patients are saying!


Click on one of the links below to find out more about FirstLine Therapy successes.

Patient Testimonials for FLT

  • Toni’s Tale — This 30-year-old woman reduced her body fat by 9.6% in just 12 weeks, and was able stop taking her blood pressure medications, relieve anxiety and insomnia, and address the beginnings of insulin resistance. Read more.
  • Paul’s Progress — In just 12 weeks, this 57-year-old man was able to better manage his diabetes, high cholesterol, and high blood pressure. In the process he greatly relieved lower back pain and rekindled his love life. Read more.
  • Violet’s Victory — This 55-year-old woman reduced her body fat by 7.8% in 3 months, and was able to discontinue prescription medications and over-the-counter pain relievers for her rheumatoid arthritis and start living again. Read more.
  • Clancy’s Conquest — It only took 12 weeks for this 39-year-old male to change his habits and to increase his enjoyment of life on the FirstLine Therapy program. Read more.
  • Kay’s Comeback — This 65-year-old career woman was able to lose fat and address her elevated cholesterol, elevated blood pressure, and insulin resistance. In only 12 weeks, she also rediscovered the beautiful woman inside waiting to be set free. Read more.
  • Patrick’s Prevention — In just 3 months, this 44-year-old man gained control of his eating habits and reduced his blood pressure and the risk of insulin resistance. Read more.

PLEASE NOTE: These cases describe the results of patients under the care of a licensed healthcare practitioner and may not be a typical response. The FirstLine Therapy program includes a low-glycemic-index dietary plan, exercise, stress reduction techniques, and nutritional supplements and/or medical foods.