All Posts tagged Dr. Tucker

Thera-band Consecutive Loops – Dr. Tucker’s Review

There are tremendous benefits to patients doing band work. For years we have had tubing, tubing with handles, Thera-bands, loops, the Stretch strap, and now the Consecutive Loop (CLX) Theraband. In my office patients are being introduced to the CLX along with bodyweight exercises before using free weights or Kettlebells. Patients are instructed to perform bodyweight workouts and then they try doing it with the new CLX Thera-bands. There is a difference between the CLX movement and bodyweight only maneuvers and I notice patients are surprised at the difference between the two sensations. The obvious things patients notice when training with CLX is a difference in the sensation of more muscle recruitment, breathing becomes deeper, and heart beats go up. The CLX creates more intensity and it seems obvious that the energy expenditure of the CLX workout is greater than the bodyweight workout alone.

One of the biggest advantages of using CLX is the way I can cue patients to apply compressive forces (increases muscular response and promotes stability) as well as traction (increases muscular response and promotes movement) forces to act on the body while having it wrapped around a foot or hand. Wrapping a CLX band around the feet and hands while performing a squat or lunge is a fun challenge and causes the body to increase more muscle activation.

All rehab and exercise tools are not the same. If space is an issue in your office, all you need to get started with the CLX is about a 6’x 6’ space. Patients can benefit from CLX training without ever graduating to free weights or Kettlebell drills. One-arm CLX training is great unto itself. Further, many classic band exercises, such as pushes and pulls are great for flexibility, strength and cardio fitness. Static holding of poses with CLX resistance is a great way to increase strength through the upper body and trunk.

The new CLX Theraband is different and it provides patients with the variety they need to stay engaged in therapy.  After a few sessions you will see very different results and realize the unique attributes the CLX can bring to your in-office rehab training. CLX bands are absolutely the first place Doctors and patients can apply themselves to learning proper band technique. For in office training and at home follow up therapy the CLX is definitely the way to go!  Bottom line? You can certainly get fit and strong with one single 3-5 foot long CLX Theraband.

 

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Want to eat less?

Eat less carbs and enjoy more fats! If you’re trying to eat less but having little luck, maybe you need to choose different types of foods.

Scientists at University of California, Irvine (UCI), showed that high-fat foods stimulate production of OEA, a compound in the small intestine that suppresses appetite.

HIGH-FAT? Aren’t high-fat foods supposed to kill you?

That’s what old school “experts” will tell you. But certain high fat foods contain oleic acid, which stimulates OEA production. Oleic acid is an unsaturated fatty acid found in three types of foods: olive oil, avocados, and nuts.

All three of these foods are prominent in the heart-healthy Mediterranean diet.

While researchers look for anti-obesity drugs, we can be happy to eat a delicious avocado, olive oil and nuts.

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Beating back pain with DMS, laser & corrective exercise training

Chronic back pain can ruin your life. Dr. Tucker suggests that a targeted program of DMS, warm laser & corrective exercise training can accelerate recovery.

I hate when clients have to miss work or workout days because of low back pain. I have experienced low back pain and I understand  the misery, pain and frustration it causes. Debilitating back injuries can be helped with controlled activity, movement therapy, warm laser and Deep Muscle Stimulation (DMS). First I get rid of the acute back pain and swelling with the warm laser. Then I use the DMS on the back spasms. I still use other treatments such as moist heat, therapeutic ultrasound, massage and electrical stimulation because these have  positive effects too.

Part of recovery is the continuation of normal daily activities. Bed rest is only recommended when you can’t get out of bed because it hurts too much to move.

As soon as possible I like to see clients begin corrective exercise. We begin with gentle controlled movements that usually use just your bodyweight. Then we can progress to band or stability ball therapy lessons. Eventually I train my clients in kettlebell maneuvers. Kettlebell training helps with fat loss, core strength, and range of movement. If you like Pilates and yoga or wanted to learn these methods, you will love Kettlebells. Training the ‘core’ has become a popular focus in recent years, and I’m all about improving the “core” to prevent future episodes of low back pain.

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Leaky Gut Syndrome

The lining in your small intestines is only one cell thick. When this delicate surface barrier is damaged by a poor diet, inflammation, environmental toxins or overuse of medications, partially digested food particles can “leak” into your bloodstream.

This means that material in your intestines can leak into your bloodstream. When this happens it activate your immune system, causing you to become allergic to foods you normally should be able to digest. This can cause you to become sick, overweight, and even depressed. Some people even feel forgetful and describe ‘brain fog’.

It’s not just about what we eat, but more importantly what and how well we absorb nutrients. If your gut is damaged, your body cannot absorb the nutrients it needs, like omega-3 fats, magnesium, zinc, and vitamins D and B12. These key nutrients, which are critical for normal brain operation, have the most trouble being absorbed when things go wrong in the gut.

What can you do to fix leaky gut syndrome?

1) Start with eliminating gluten and dairy from your diet for 6 weeks.

2) Take UltraInflamX Plus 360 (Metagenics) every morning as a breakfast shake (2 scoops) for 6 weeks.

3) Take LactoFlamX (1 capsule daily) probiotics daily for 6 weeks.

These 3 suggestions have helped repair my clients damaged intestines and bring the digestive system and brain back into balance.

www.DrJeffreyTucker.meta-ehealth.com

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A personal question…

What do I enjoy the most about my job?
1. Helping clients lose weight while teaching them about eating real foods.
2. Helping clients maximize there energy.
3. Teaching clients exercises that help them burn more calories.
4. Writing & teaching exercise programs that build lean, solid muscle.
5. Improve clients endurance…inlife and in sport.
6. Train exercises that increase your flexibility.
7. Providing emotional support.

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Varicose Viens & Vitamin K

Varicose veins are caused by a variety of factors: genetic inclination, standing occupations, obesity, or multiple pregnancies.

In a 2007 study from France’s University of Nantes, researchers examined 36 healthy male subjects and 50 male subjects with varicose veins. They found a link between varicosis and inactivity of a protein called matrix GLA protein (MGP). And because MGP is properly activated only when vitamin K levels are adequate, researchers theorize that sufficient intake of the vitamin may play a role in the prevention of varicose veins.

The importance of vitamin K intake for circulatory health is already well known. Dr. Tucker recommends 5 to 15 mg of vitamin K per day – considerably higher than the recommended daily allowance.

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Weight Loss Tips

A big part of my private practice is helping people lose fat. Here are 3 nutrition principles that will serve you well throughout your fat loss journey. I suggest that you pick one from the list to start out with, master that one and then move on to the next ones.
If you are a client you know that I recommend eating a healthy Mediterranean Diet or The Paleo Diet. Both are low sugar, high fiber, with foods such as lean protein (beef, chicken, fish, eggs and whey protein), vegetables (technicolor plates), fruits (strawberries, blueberries, etc.), nuts (almonds, cashews and walnuts) and very little whole grains (oatmeal and multigrain bread). I usually up everyone’s protein & fat intakes.
1) Eat Breakfast Every Day.
Studies have consistently shown that making breakfast a daily habit will help you lose weight and keep it off. People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved. Breakfast skippers replace calories during the day with mindless nibbling, binging at lunch and dinner. Don’t set yourself up for failure. Eating breakfast also jump starts your metabolism for the day. When you don’t eat breakfast, you’re actually fasting for 15 to 20 hours, so you’re not producing the enzymes needed to metabolize fat to lose weight. If you don’t have time for breakfast, make a delicious protein shake using UltraMeal from Metagenics (see link).
2) Eat a little something every 2-3 hours that you are awake.
Basically you’re going to eat whenever you are truly hungry. Hunger is the best indication of when you need to nourish your body and will help control over eating and not eating enough. Aim to eat only when you are truly hungry and stop eating when you are satisfied. This generally works out to 3 larger meals alternating with 2-3 smaller snacks throughout the day. This will help keep you full and satisfied and will reduce the likelihood of binge eating at the end of the day. This is one of the best principles you can follow to blast fat and build lean muscle.

3) Unless you are on the 28 Day Cleanse, for one meal a week, eat your favorite foods.
You shouldn’t be deprived of your favorite foods. This is a reward meal. A reward for eating healthy the entire week. So pick one meal per week to eat anything you want. Pasta, ice-cream, chocolate, wine….anything goes at this meal.

The 28 Day Cleanse has been most helpful with clients who complain of fatigue, recurrent gastrointestinal problems (especially diarrhea), food intolerance or sensitivity, chemical or environmental sensitivities, chronic headache, and muscle or joint pain of unknown origin.

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Triglycerides and heart disease link

Triglyerides are blood fats and are different from cholesterol. Cambridge University researchers looked at the role of triglycerides, which is produced in the liver and derived from foods such as meat and dairy products.

They did an analysis of 350,000 people from 101 previous studies and found those with higher levels of the blood fat were more likely to have heart disease.

The Lancet medical journal reported that the analysis centred on a specific gene which is known to influence the levels of triglycerides. Those with the variation in the gene which boosted triglyceride levels had an 18% greater risk of heart disease than those that did not.

The findings suggest the blood fat could be causing heart disease in some way. I’ve been saying for years that lowering triglyceride levels is more important than reducing cholesterol in reducing the risk of heart disease.

My advice is to make simple lifestyle changes; continue to eat a Paleo-Mediterranean diet; make the transition to a healthy, whole food diet; exercise; stop smoking; replace problem meals with a healthy protein shake (use UltraMeal Plus medical food from Metagenics). These are still the best ways to tackle your heart disease risk.

Most places you look these days are saying the TG/HDL ratio is the most important test of blood lipids, and should be under 2.0, or preferably under 1.0. Beyond that there is CRP, and a bunch of different, more expensive tests: http://www.bhlinc.com/clin_test.php http://www.atherotech.com/ http://www.atherotech.com/content/files/pdfs/vap_report_sample.pdf http://www.your-story.org/spectracell-laboratories-now-offers-hs-omega-3-indexr-161378/ http://www.spectracell.com/lpp

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