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June 15, 2011 Newsletter

 

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The Interactive Healer
DrJeffreyTucker.com 

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June 15, 2011 

 

 
In This Issue
Laser Therapy
Grilling on the BBQ
Resveratrol
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METAGENICS IS 10% OFF 

 
Dear 
Dr. Jeffrey Tucker

 

If you have any questions, suggestions or comments, please feel free to email Dr. Tucker at:  DrJTucker@aol.com
For the practitioners reading this I have a few seminars lined up this summer. On July 9 I’ll be starting up the Diplomate program in Rehabilitation in Omaha, NB. On July 16-17 in Manhattan Beach, CA I’ll be teaching a segment for ProSport about golf performamnce. On July 23-24 I’ll be teaching the Functional Movement Screen in San Jose, CA. Feel free to call me or email me for details.
  
I don’t mind the seminar work, or concentrating too much on work, or being stuck under pressure, you know why? It’s summer, & I love summer time! Be sure to read the article below about out-door grilling!

 

Warm regards,

Jeff

 

Click on

DrJeffreyTucker.com  so I can keep you updated on important and valuable health information. 

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.

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

 

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

 

  
Laser Therapy
  
Laser therapy has been around for a long time but it is considered cutting edge treatment for musculoskeletal injuries and pain.
Laser therapy stimulates cellular activity, expediting the healing processes to reduce inflammation and repair damaged tissue. 
  

You can feel the warm deep tissue penetration. This deep heat significantly increases the body’s cellular production of ATP (Adenosine-triphosphate) to reduce inflammation and heal the inflamed area.

Here are some of the benefits of using the deep tissue penetration that laser provides safely and effectively:

Healing and pain relief with no side effects, drug interaction effects, or invasive surgery.

Treats acute and chronic conditions as well as post surgical pain.

Pain relief is often felt immediately.

Most laser treatments take only 10-20 minutes.

Are you a potential candidate?

  • If you have pain that is of musculo-skeletal origin, laser therapy may be for you:
    This includes sports injuries, back and neck pain, any joint pain (knee, shoulder, ankle, etc), bursitis, tendonitis, tennis elbow, contusions, strains and sprains, carpal tunnel syndrome, chondromalacia patellae, arthritis, fibromyalgia, heel spurs, plantar fascitis, migraine headaches, neck pain/whiplash, nerve root pain, postoperative pain, repetitive stress injuries, TM joint pain and more.
  • If you have a wound that is slow to heal and has been resistant to treatment, you may be a candidate for laser therapy. This includes slow healing fractures, as well as soft tissue injuries and ulcers.
  • If you have multiple trigger points (sore spots in the muscles) that do not go away, you may be a candidate for laser therapy. This includes areas associated with fibromyalgia.
  • If you have had Prolotherapy or PRP, and wish to accelerate the response of healing, you may be a candidate for laser therapy. This includes any area that has been treated with Prolotherapy/PRP injections.
  • If you need Prolotherapy or PRP therapy but are afraid of needles, you may be a candidate for laser therapy.
  • Laser therapy stimulates the same areas that Prolotherapy targets. It does it without needles, but requires a lot more time and repeated treatments to gain the result that can be gotten from Prolotherapy and laser together.

Feel free to call my office at 310-473-2911 or call me directly on my cell phone at 310-339-0442

 

Health Tips For Grilling on the BBQ

I love grilling! My wife does all the time intensive food prep and sets up the entire meal for our friends and family. I spend about 5 – 10 minutes actually grilling the food and I get all the credit for a great meal! For me, grilling is a fun thing to do! But cooking animal flesh over a hot open flame has risks. Scientists have been warning us about the cancer-causing compounds known as heterocyclic amines (HCAs) that form when cooking animal flesh over high heat especially when barbequing. These chemicals – the same chemicals that are found in cigarette smoke – have been shown to cause cancer.

 

If you grill, here are a number of “tricks” that may reduce the risks posed while barbequing, either by interfering with the creation of HCAs or inactivating them once they’re formed. For example,

  1. Precooking a hamburger patty for two minutes in a microwave before barbequing reduces heterocyclic amines by a whopping 90 percent.
  2. Marinating it in antioxidant-rich spices before cooking appears to work almost as well.
  3. The best marinades – teriyaki sauce reduce heterocyclic amines produced during cooking by half. Those packets of store-bought powder marinades that you add oil and vinegar to also seem to be surprisingly effective.
  4. Old-style tomato-based barbecue sauces actually increase heterocyclic amine production. 
  5. Lactobacilli strains in yogurt or Probiotic pills with meat meals provides additional protection because it actually reduces the harmful effects of these chemicals. I make sure to take a capsule of Probio Defense from XYMOGEN while eating these meals. You can order by calling 1-800-647-6100 and using TUC500 code.

The bottom line for anyone who wants to cook meat, whether chicken, beef, pork or anything else on the grill is simple – make sure to marinate all meats before cooking. When cooking ground beef, knead in herbs and/or vitamin E. Stick with skinless chicken if cooking poultry. Always accompany barbecued meat with a yogurt dish and a little alcohol, preferably stout ale; and use a yogurt salad dressing or even something as simple as healthy frozen yogurt for dessert. And, remember that you can cook vegetables on the grill  without the danger of heterocyclic amine formation – and increase the nutritional content of your meal at the same time.    

Resveratrol

 

Resveratrol is catching on. It’s important for cardiovascular health, cell replication, capillary integrity and aging. One of the most important functions attributed to resveratrol is the activation of the anti-aging gene known as SIRT1. Previously, calorie restriction was the only known mechanism thought to positively influence this critical gene, but recent research demonstrates that resveratrol is also able to accomplish this longevity function. Since resveratrol is able to cross the blood-brain barrier, it is able to improve brain plasticity by generating new neural networks.

 

 

 

I like resveratrol because it has been shown to increase brain oxygenation which relates to increased memory capacity and improved cognition. Maybe it will help in the prevention of certain dementias, including Alzheimer’s disease.

 

 

 

 

I often recommend Resveratrol as part of a natural weight loss programs. Researchers demonstrated that fat cells make SIRT1 in direct proportion to the amount of resveratrol they are exposed to. SIRT1 halts the formation of immature fat cells which as they grow, contribute to the accumulation of dangerous abdominal fat.

 

    

 

Resveratrol also lowers levels of systemic inflammation, which as you know causes a lot of chronic pain. It’s rare when one specific nutritional compound is attributed with the potential to lower the risk of multiple disease processes and assist weight loss. For my health conscious friends and patients, I take the product called RESVERATIN by XYMOGEN. You can order by calling 1-800-647-6100 and using TUC500 code.  

 

 

 

 

 

 

 

 

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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Vitamin D3 & Bone Health

The Interactive Healer
DrJeffreyTucker.com 

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July 30, 2010 

 

 
In This Issue
Dr. Tucker’s New E-Book Released!
Vitamin D
Improve Posture
http://visitor.constantcontact.com/email.jsp?m=1101888231508

List of Upcoming Seminars

 

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

 

 
Dear Dr. Jeff,
Dr. Jeffrey Tucker

This week’s newsletter offers you tips for when to take vitamin D, as well as supplements for osteoporosis and important exercises for maintaining good posture. 
Keep checking www.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!

 

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

Osteoporosis & Ostera 

 

Ostera (a natural supplement from Metagenics) versus the new crop of osteoporosis drugs such as denosumab. Let’s see: 
Denosumab is given by injection
Denosumab may cost more than $10,000 per year
Denosumab works by affecting the immune system, so the long-term effects on immune function and cancer risk are unknown and will need to be tracked by the FDA.

Or would you rather try something less-expensive and drug- free?

 

Ostera! A supplement that promotes healthy bone remodeling in postmenopausal women. Researchers at Metaproteomics, a nutrigenomic research and development company employing more than 40 scientists and physicians at its research centers in the US and Europe, developed Ostera. Drawing on the anti-inflammatory properties of hops, as well as other unique nutritional agents like berberine and acacia, Ostera is a potent promoter of bone-remodeling.

 

Osteoporosis is actually an INFLAMMATORY DISEASE. Inflammation accelerates bone loss. But all of us tend toward inflammation as we age, and this body-wide process does not exempt the bones. The realization that inflammation is at the core of osteoporosis has prompted investigation into new drug therapies that specifically target bone inflammation. One such drug is denosumab, now in clinical trials. Denosumab is a breakthrough bio-engineered monoclonal antibody. This new Amgen drug has shown significant benefits in clinical trials, and promises to be a block-buster once it’s approved within a couple of years. But it’s certain to be VERY expensive, and it requires injections to work. I predict these new drugs will arrive at an opportune time: just when the medical establishment and the public will be in full retreat from the current crop of medications, as their limitations and side effects become increasingly evident. 

 

Ostera, in combination with a Mediterranean-style, low-glycemic-load diet and aerobic exercise, has been clinically shown in postmenopausal women to beneficially influence key biomarkers of bone remodeling more than diet and exercise alone.

 
When Ostera was field-tested on 77 postmenopausal women with low estrogen. It produced dramatic improvements (greater than 40%) in markers of bone turnover. Those patients adding Ostera to there arsenal of natural therapies for osteoporosis will further enhance there results, sometimes even after a few short months of treatment. 
Ostera is perfectly safe with other natural supplements and prescribed medications.
Dr. Tucker’s osteoporosis recommendation: 
Cal Apatite Forte Capsules  Daily supplements of vitamin D and calcium.
Ostera A safe natural alternative for bone support.
Sources:
“Studies: New Osteoporosis Drug Cuts Fracture Risk” Linda A. Johnson, Associated Press, 8/11/09, ap.org

 

More on Vitamin D…

 

Vitamin D intake is important for muscle function, bone health, fighting cancer, improving heart health, and preventing type 2 diabetes. That’s why I think more is better… 
The International Osteoporosis Foundation supports raising the recommended daily intake of vitamin D to:
1) Daily intake of 800 to 1,000 IU
2) Daily intake of 2,000 for those who have osteoporosis, get limited sun exposure, or are obese.

This higher dosage is absolutely a step in the right direction, but it’s just starting to approach the daily D intake I recommend – between 2,000 and 3,000 IU daily, and 5,000 IU daily for those over the age of 40. 

Wake Forest University researchers examined data from a study that measured blood levels of D in more than 2,780 elderly subjects. Three blood samples were taken from each subject over the course of four years. Results showed that higher blood levels of D were linked to better physical function, while about 90 percent of subjects with the lowest D levels had poorer physical function. 

TIP: You may be able to significantly boost your vitamin D levels by following one simple habit: Take D supplements with your largest meal of the day. Researchers at the Cleveland Clinic Foundation Bone Clinic recruited 17 subjects who had remained vitamin D deficient even after being treated for their deficiency.

For 2-3 months, each subject began taking their D supplements with the largest meal of the day. Dosage levels varied from 1,000 to 50,000 IU daily.

Results: Overall, absorption of the vitamin was improved and blood levels of D increased by more than 50 percent when D was taken at a meal. 

Take Home Point: Take vitamin D supplements at lunch or dinner time.

 

I recommend Iso D3. Either the 2000 IU or 5000 IU depending on age and exposure to sunshime. Iso D3 is the preferred form of vitamin D3 with Isoflavones.

 

 

These exercises prevent the natural progression of kyphosis (rounded back)

Rounded shoulders & slumped posture increases in healthy men & women with age, with the most rapid increase occurring between 50 and 60 years. The progression of rounded shoulders was prevented in those performed these extension exercises three times a week for one year. 
Like everything else I teach you, compliance is important.
Exercises which strengthen the extensor muscles of the spine can delay the progression of hyperkyphosis (rounded back).

 

Source: Ball et al. Department of Physical Therapy Education, School of Allied Health, University of Kansas Medical Center, Kansas, KS, USA.

 

 

 

 

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
 

 

Dr. Tucker is certified in using the Functional Movement Screen (FMS) & just returned from Danville, VA with the developers of the FMS. When you start a fitness plan, it’s vital to be prepared. Commitment isn’t measureable, but physical readiness is. The FMS evaluates whether your body is ready to take on a fitness plan, puts you on the road to genuine wellness, and tracks your progress along the way. Dr. Tucker will be happy to perform the FMS on you.
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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025

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November 15, 2010 Newsletter

The Interactive Healer
DrJeffreyTucker.com 

Website Banner

November 15, 2010 

 
In This Issue
Exercise machines you don’t need
Best holiday foods
http://visitor.r20.constantcontact.com/email.jsp?m=1101888231508&id=preview

To schedule a seminar on the Functional Movement Screen (FMS)

 

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

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

 

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

 
Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.
Dear Jeffrey,
Dr. Jeffrey Tucker

This month I went to The World Congress on Lumbar Spine & Pelvic Pain in Los Angeles. It was a real “who’s who” of people in the lumbar spine research world.  

 

I’m excited that I contributed two chapters in Mike Clark’s new book written for the National Academy of Sports Medicine (NASM). The book was released this week.

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
 


6 exercise machines not to put on your holiday list 
 

You know I’m not a proponent of weight machines. I prefer bodyweight exercises, bands, free weights and kettlebells. Machines aren’t very functional and may not be safe. In fact, sometimes they actually contribute to the injuries you were trying to avoid in the first place. Here are 6 machines you should lift without. 

1) The Seated Leg Extension

The myth: It’s the safest way to work your quadriceps, or thigh muscles.

The truth: Physiologists at the Mayo Clinic determined that leg extensions place significantly more stress on your knees than squats. Why? Because the resistance is placed near your ankles, which leads to high amounts of torque being applied to your knee joint every time you lower the weight. What’s more, Auburn University scientists found that people who squat long-term have tighter, stronger knee ligaments than those who don’t squat at all.

The alternatives: Free weight squats, split squats, and lunges-performed with perfect form-are all better choices for working your quads and protecting your knees. 

2) The Behind-the-Neck Lat Pull-Down

The myth: The best way to perform the lat pulldown is to pull the bar behind your head, down to your upper back.

The truth: This exercise can increase your risk for shoulder impingement syndrome-a painful condition in which the muscles or tendons of your rotator cuff become entrapped in your shoulder joint.

The alternative: Simple-just pull the bar in front of your head, down to your collarbone. You’ll work your back just as hard, but with less risk for injury.  

3) The Pec Deck

The myth: It’s a super safe and very effective way to work your chest muscles.

The truth: This apparatus, also called the chest fly machine, can overstretch the front of your shoulder and cause the muscles around the rear of your shoulder to stiffen. The result: Doing this movement frequently can lead to shoulder impingement syndrome.

The alternatives: Pushups, dumbbell bench press and dumbbell incline press; they’re easier on your shoulders and the best way to build your chest overall.

 

4) The Seated Hip Abductor Machine

The myth: This machine is the best way to work your out thighs, including your glutes.

The truth: Because you’re seated, it trains a movement that has no functional use. And if done with excessive weight and jerky technique, it can put undue pressure on your spine.

The alternative: Work the same muscles, but while standing. Simply loop a resistance band around both legs, and position the band just below your knees.  Now take small steps to your left for 20 feet. Then side-step back to your right for 20 feet. That’s one set.

5) The Seated Rotation Machine

The myth: Twisting on this machine helps melt your love handles.

The truth: It works the muscles under your love handles, but will do little to reduce the fat that covers them. What’s more, because your pelvis doesn’t move as you rotate your upper body, this exercise can put excessive twisting forces on the spine.

The alternative: As long as you don’t expect to shrink your love handles, you can use rotational exercises to work your obliques. But here’s the secret to safety: Before you do any rotational exercises, brace your abs forcefully-as if you’re about to be punched in the gut-and hold them that way as you do the movement. This limits your range of motion and helps to keep you from rotating excessively at your lower spine.

6) The Smith Machine

The myth: This machine-which looks like a squat rack with a built-in bar that runs on guides-gives you all the benefits of squats, but none of the risk that comes from holding a heavy barbell across your back. That’s because the bar can easily be secured at any point during the movement.

The truth: Because the bar runs on guides, you can only move straight up and down as you squat-instead of down and back, as you would in a free-weight squat. The result: An unnatural movement that puts extra stress on your knees and lower back. Need another reason to skip the Smith? Canadian researchers found that traditional squats produced almost 50 percent more muscle activity in the quadriceps than squats done on a Smith machine.

The alternative: If you’re not comfortable with barbell squats, simply do the exercise while holding dumbbells at arm’s length next to your sides. You won’t need a spotter, and your body will be free to move through the natural motion of the squat.

 
Order Metagenics UltraMeal Bars

 

 

Best Holiday Foods to Eat

Especially during this holiday season and every day of the year, try to include these foods into your diet. These foods are delicious and among the best foods you can eat to help boost your metabolism and melt fat, enhance the immune system, lower cholesterol, stabilize blood sugar, and manage your weight through these holidays.

 

GREEN TEA: Contains catechins that are antioxidants. The American Medical Association published a study in 2006 that followed more than 40,000 Japanese adults for a decade, and at the 7-year follow-up, those who had been drinking five or more cups of tea per day were 26 percent less likely to die of any cause compared with those who averaged less than a cup. Catechins are also effective at boosting metabolism.
 
Substitutes: Yerba mate, white tea, oolong tea, rooibos (red) tea

 

GARLIC: My wife Maddy, being Italian, loves garlic. It contains natural antibacterial and antifungal compounds. Garlic is used to fight cancer, strengthen your cardiovascular system, decrease fat, and fight acne inflammation. Maddy says to activate the healing compounds, you’ve first got to crush the garlic as finely as possible. Then be sure not to overcook it, as too much heat will render the compound completely useless (and your food totally bitter).
 
Substitutes: Onions, chives, leeks

 

GRAPEFRUIT: In a study of 100 obese people at The Scripps Clinic in California, those who ate half a grapefruit with each meal lost an average of 3.6 pounds over the course of 12 weeks. Some lost as much as 10 pounds. The study’s control group, in contrast, lost only 1/2 pound. Grapefruit also helps decrease insulin levels.

Substitutes: Oranges

TOMATOES:  Again my Italian wife loves tomatoes. These contain lycopenes-a cancer-preventing antioxidant.

Substitutes: Watermelon

GREEK YOGURT: It contains good protein, and is a delicious desert mixed with almonds, oranges, or grapefruit. Greek yogurt has been separated from the watery whey that sits on top of regular yogurt, and the process has removed excessive sugars such as lactose and increased the concentration of protein by as much as three times.

 
Substitutes: Kefir and yogurt with “live and active cultures” printed on the product label

AVOCADO: This fruit contains the healthy fats called monounsaturates. Numerous studies have shown that monounsaturated fats both improve your cholesterol profile and decrease the amount of triglycerides (more fats) floating around in your blood. That can lower your risk of stroke and heart disease.

 
Substitutes: Olive, canola and peanut oils, peanut butter, tahini 

EGGS: I still think eggs are on of the best foods. You can have then everyday as breakfast or a snack. A large egg is low calorie (72 calories) and packs 6.3 grams of high-quality protein. A study published in the International Journal of Obesity found that people who replace carbs with eggs for breakfast lose weight 65 percent quicker. Researchers in Michigan were able to determine that regular egg eaters enjoyed more vitamins and minerals in their diets than those who ate few or no eggs. By examining surveys from more than 25,000 people, the researchers found that egg eaters were about half as likely to be deficient in vitamin B12, 24 percent less likely to be deficient in vitamin A, and 36 percent less likely to be deficient in vitamin E. Those who ate at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one. Turns out the dietary cholesterol in the yolk has little impact on your serum cholesterol.
 
Substitutes: Egg Beaters egg substitute – but why bother! Eat the whole egg.

QUINOA: You cook it like rice but it has about twice as much fiber and protein as brown rice. It has a near-perfect blend of amino acids, healthy fats and a comparatively small dose of carbohydrates. Quinoa’s in the morning mixed with eggs, garlic, tomatoes, peppers, and spinach is an amazing delicious, healthy meal.

Substitutes: Oats, amaranth, millet, pearl barley, bulgur wheat

BELL PEPPERS: All peppers are loaded with antioxidants, but none so much as the brightly colored reds, yellows, and oranges. These colors result from carotenoids concentrated in the flesh of the pepper, and it’s these same carotenoids that give tomatoes, carrots, and grapefruits their healthy hues. The range of benefits provided by these colorful pigments include improved immune function, better communication between cells, protection against sun damage, and a diminished risk for several types of cancer. And if you can take the heat, try cooking with chili peppers. The bell pepper cousins are still loaded with carotenoids and vitamin C, but have the added benefit of capsaicins, temperature-raising phytochemicals that have been shown to fight headache and arthritis pain as well as boost metabolism.
 
Substitutes: Carrots, sweet potatoes, watermelon

ALMONDS: An ounce of almonds a day, about 23 nuts, provides nearly 9 grams of heart-healthy oleic acid, which is more than peanuts, walnuts, or cashews. This monounsaturated fat is known to be responsible for improved memory. Nearly a quarter of an almond’s calories come from fiber and protein.
 
Substitutes: Walnuts, pecans, peanuts, sesame seeds, flaxseeds

SWISS CHARD: It contains lots multivitamins. For a mere 35 calories worth of cooked chard, you get more than 300% of your recommended daily intake vitamin K, 100% of your day’s vitamin A, shown to help defend against cancer and bolster vision, and 16% of hard-to-get vitamin E, which studies have shown may help sharpen mental acuity.
 
Substitutes: Spinach, mustard greens, collard greens, watercress, arugula, romaine lettuce

Order Metagenics 

Please forward my newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
 
Warm regards,
 
 
Dr. Jeffrey Tucker
 

FirstLine Therapy

Do you want lots of energy and mental clarity? Would you like to reduce your risk of chronic health conditions like diabetes, heart disease, and high cholesterol?  Then Dr. Tucker’s FirstLine Therapy program is for you.  A therapeutic lifestyle is the most powerful tool there is to positively impact your health for a lifetime.  
 
Call today to schedule your FirstLine Therapy Consultation:  310-473-2911
 
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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025
 
 
More

June 15, 2010 Newsletter

The Interactive Healer
DrJeffreyTucker.com 

Website Banner

June 15, 2010 

 
In This Issue
Weight Loss Motivation
Nutrition Column
Sitting at Work Chairs
http://visitor.constantcontact.com/email.jsp?m=1101888231508

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 www.RehabDiplomate.com

 

 

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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 www.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!

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 Lulu.com 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

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

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