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April 30 2011 Newsletter

The Interactive Healer 

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April 30, 2011 

In This Issue
Foods that boost your metabolism
Sore Muscle Remedies
I am so sick of…


Dear Dr. Jeff,
Dr. Jeffrey Tucker


I hope everyone enjoyed Passover and Easter as much as I did. Holiday preparation & events often expose us to increased stress…time away from work, rushing round, family gatherings (dysfunctions), etc. For me the past holidays presented an opportunity to do some intense emotional work, dealing with recurring themes and patterns of dysfunction in my own life. I have a passionate commitment toward creating healthy relationships within healthy lives. I had to shift some habitual family patterns that were not OK and create new possibilities.


My message is to keep looking at the issues that are obstructing the quality of life you want to have; risk working deeply on yourself, whether it is diet, nutrition, exercise, or emotions; and expand your capacity for compassion for yourself and others.         


Warm regards



Click on  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:

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Foods that boost your metabolism

Green Tea is a great antioxidant

Catechins are the group of antioxidants concentrated in the leaves of tea plants. One study published by the American Medical Association in 2006 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. Another Japanese study broke participants into two groups, only one of which was put on a catechin-rich green-tea diet. At the end of 12 weeks, the green-tea group had achieved significantly smaller body weights and waistlines than those in the control group. Why? Because researchers believe that catechins are effective at boosting metabolism.
Substitutes: Yerba mate, white tea, oolong tea, rooibos (red) tea


Garlic contains allicin, an antibacterial and antifungal compound

The chemical is produced by the garlic plant as a defense against pests, but inside your body it fights cancer, strengthens your cardiovascular system, decreases fat storage, and fights skin (acne) inflammation. To activate the most possible allicin, you’ve first got to crush the garlic as finely as possible. Peel the cloves, then use the side of a heavy chef’s knife to crush the garlic before carefully mincing. 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 is known as the diet fruit

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. But here’s something even better: Those who ate the grapefruit also exhibited a decrease in insulin levels, indicating that their bodies had improved upon the ability to metabolize sugar. If you can’t stomach a grapefruit-a-day regime, try to find as many ways possible to sneak grapefruit into your diet. Even a moderate increase in grapefruit intake should yield results, not to mention earn you a massive dose of lycopene-the cancer-preventing antioxidant found most commonly in tomatoes.


Substitutes: Oranges, watermelon, tomatoes


Greek Yogurt contains protein

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. That means it fills your belly more like a meal than a snack. Plus a single cup has about a quarter of your day’s calcium, and studies show that dieters on calcium-rich diets have an easier time losing body fat. In one of these studies, participants on a high-calcium dairy diet were able to lose 70% more body weight than those on a calorie-restricted diet alone.

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


Avocado is good for you

More than half the calories in avocado comes from the healthiest fats, called monounsaturates. These fats differ from saturated fats. 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 – whatever you think, get over it & eat them

 Each large egg has about 6 grams of high-quality protein and only 70 calories. A study published in the International Journal of Obesity found that people who replace carbs (grains, fruit, cereal) 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. Want to hear something shocking? 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. Get over it, eat eggs!


Quinoa should replace your rice

It has about twice as much fiber and protein as brown rice, and those proteins consist of a near-perfect blend of amino acids. And get this, all that protein and fiber-in conjunction with a handful of healthy fats and a comparatively small dose of carbohydrates-help insure a low impact on your blood sugar. Quinoa has a soft and nutty taste and it cooks just like rice, ready in about 15-20 minutes.
Substitutes: Oats, amaranth, millet, pearl barley, bulgur wheat  


Bell Peppers are loaded with antioxidants

Enjoy all the colored ones – red, yellow, and orange. 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. Peppers help improve immune function, protect against sun damage, and a provide protection for several types of cancer. Chili peppers are great too. They contain 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 are better than peanuts

An ounce of almonds a day, about 23 nuts, provides nearly 9 grams of heart-healthy oleic acid. This monounsaturated fat is known to be responsible for  improved memory. Rats in California were better able to navigate a maze the second time around if they’d been fed oleic acid. Nearly a quarter of an almond’s calories come from fiber and protein. Almonds are a better snack than a rice cake.
Substitutes: Walnuts, pecans, peanuts, sesame seeds, flaxseeds 

Swiss Chard has lots of multivitamins

It’s not only a low calorie food but you can get more than 300% of your recommended daily intake of bone-strengthening vitamin K, 100% of your day’s vitamin A,  16% of vitamin E. Plus, emerging research suggests that the combination of phytonutrients and fiber in chard may provide an effective defense against colon cancer.
Substitutes: Spinach, mustard greens, collard greens, watercress, arugula, romaine lettuce


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 Sore Muscle Remedies

Heres a typical sceanario I see in my office: A client moved some furniture or lifted heavy bags over the weekend and by Wednesday they still complain of feeling sore muscles.


Regular sore muscle pain is fairly easy to remedy. Try taking a hot bath with Epsom salts and a few drops of lavender essential oil. Lavender has anti-imflammatory properties and helps relieve fatiqued muscles. Here are some of my thoughts on over-the-counter remedies for sore muscles:


The three most popular drugs are acetaminophen (Tylenol), ibuprofen (Motrin, Advil) and naproxen (Aleve). These reduce inflammation within an hour or two.  I recommend you take these with food. Keep in mind, acetaminophen is harder on the liver, while ibuprofen and naproxen affect the stomach and intestines more. Natural anti-inflammatories may not work as quickly, but we don’t have to worry about side effects. I have been recommending ACUTE PHASE by Metagenics. It contains vitamin C, calcium, magnesium, Boswellia, Tumeric, Ginger and other powerful natural anti-inflammories. For chronic pain I want all of my clients on high doses of omega 3 fish oils. I recommend the Metagenics EPA-DHA 720.


Biofreeze Pain Reliever:  is a topical analgesic that delivers the therapeutic benefits of cold therapy and uses menthol. Biofreeze is fast acting and used for sore muscles, muscle/joint aches or pain, back, shoulder and neck pain, painful ankle, knee, hip and elbow pain. I suggest you rub it on at least four times daily.


Capsaicin: It’s the active ingredient in chili pepper and you can buy it at most pharmacies. I suggest the patches or roll-on for ease.  These need to be applied four times daily.


Drug muggers

Do you suffer with chronic muscle soreness? If  you are on  Statin cholesterol drugs and blood pressure pills, these are well-known culprits to cause muscle pain. The remedy for drug-induced myopathy (muscle pain) is Coenzyme Q10 (Order CoQ10ST-100 from Metagenics) . Also, Corticosteroids are drug muggers of calcium, you may need to supplement if you take these  medications long-term.

I am so sick of…

I am so sick of clients doing excessive  cardio – I mean mindless long runs, or bouts on the bike or eliptical. I hear about clients doing 60 minute cardio sessions and they are stiff as a board and in pain. The part that ‘kills me’ is that they won’t stretch or even listen to me when I talk to them about doing some weight lifting. I know cardio is one fat burning strategy, but it is time consuming and the reality is that aerobic activities burn far fewer calories than you think.  After doing 20-30 minutes of cardio you may feel as though you’ve burned 600 calories but the cold reality is far different. For example, researchers measured the number of calories burned when walking versus running. The study showed that the average man burns just 124 calories when running a mile and only 88 when walking the same distance. So by running three miles you can expect to burn about 396 calories and by walking three miles you will burn about 240.


Figures for other aerobic activities are shown below (these are calculated using a man who weighs 190 pounds).

·    Stationary bike (light): 474 calories per hour;
·    Walking uphill (3.5 miles per hour): 518 calories per hour;
·    High impact aerobics: 604 calories per hour;
·    Stationary bike (moderate): 604 calories per hour;
·    Jogging (light pace): 604 calories per hour;
·    Running (5 miles per hour): 690 calories per hour;
·    Stationary bike (vigorous): 906 calories per hour;



Just tell me what you like to do and I can turn any of your activities into a  cardio + resistance workout. For example, if you like to walk or jog you can pick up a set of dumbbells, some ankle weights or even a weight vest. If biking is your thing, just kick up the resistance. Whatever cardio activity it is that you like to do, I’ll show you how to add some resistance and not only will you burn more fat but you’ll also be able to maintain more of your hard-earned muscle mass.

Order Metagenics UltraMeal shake 

Please forward my newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
Warm regards,
Dr. Jeffrey Tucker
Functional Movement Screen (FMS). The FMS is seven tests that include a squat, hurdle step, lunge, shoulder mobility, active straight leg raise, push up & rotary stability test. The most recent research completed on the FMS was performed in Quantico, VA at the Marine Officer Candidate School. They screened over 900 Marines and followed them through basic training and found that the individuals who had a score > 14, were twice as likely to not graduate due to injury than those with higher scores. This goes right along with the previous research found in the NFL. Football players who scored less than 14 are more likely to be injured during the season. Are you at risk of injury from your workout? Come in for a Functional Movement Screen and find out! 
Call today to schedule your FMS Consultation:  310-473-2911
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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025


Nutrition and exercise

 All day long I get to talk to clients about these two subjects. Today I was talking with a patient who does long cardio runs. He is as stiff as a board…I suggested he drop his long runs and replace them with sprints. With all the extra time he’ll have, he can foam roll and stretch. That will help him get rid of his chronic low back pain. 

 Another client is exercising for 90 minutes at a time…I said “How about shortening your workout from four sessions of 90 minutes each to 3 sessions per week of 30 minutes?” I said just make sure you give it your all and lift heavier weights for fewer reps and fewer sets! Now he’ll have time to foam roll and stretch. That will help him get rid of his chronic low back pain.

There are a lot of variables I can change in a persons workout. It all depends on your goals and current physical status. I don’t change everybodies workout routine, but if I see that the current workout is contributing to symptoms, I need to change it up. I want excellent results for my clients, not average results!  You may not have a way of  knowing what’s giving you the greatest benefit vs. what might not be helping you, or worse, what might be causing symptoms or slowing you down. I use the Functional Movement Screen (FMS) to help me sort that out.