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2006 Newsletter        December / Issue #9
  

Words from the editor

In this ISSUE

 
The White Stuff is back!

It's about that time of year again.  If you haven't already you may want to pull out your skies, skates, and winter clothing from the back closest. 

It's also about that time of year where many of us seem to be able to defy the laws of matter, remember from science 101 "matter can neither be created nor destroyed".  It's not that uncommon for 5-10lbs of matter to creep up around your hips, butt, thighs and abdominal area around the holiday season, is it? 

Anyway, try to use your time off to enjoy the outdoors.  Rather than sitting around after dinner consider going for a walk around the block.    You may also want to pull out that old twister game from the closet?? 

Just try to make a point to be a little more active around this holiday season.  You'll feel better about yourself, you'll be less likely to defy the laws of matter and you'll act as a positive role model for others.

In good health,

Dr. Rene Asselin
 

 
►Articles
►Latest News
►Research Review
►Myth Busting 101
►Exercise & Flexibility Library
►Hot Topics on the Web
►Food Review
►Recipe of the Month
►Book Review
►Product Review
►Ask Dr. Asselin

Disclaimer
 

Articles

Latest News

Cooking with Oil?

Is it OK to cook with extra-virgin olive oil?

One of the main things to consider when evaluating whether it is OK to heat extra-virgin olive oil (or any other oil for that matter) is the smoke point of the oil. The smoke point is the temperature at which visible gaseous vapor from the heating of oil becomes evident. It is traditionally used as a marker for when decomposition of oil begins to take place. Since decomposition incurs chemical changes that may not only result in reduced flavor and nutritional value but also the generation of harmful cancer causing compounds (oxygen radicals) that are harmful to your health, it is important to not heat oil past its smoke point. Inhaling the vapors can also be damaging. Read more.....

Source:  www.worldshealthiestfoods.org 

Dr Rene Asselin;

I think the following statement from this article sums up my thought on cooking with any type of oil.  "It is best to add it to your dishes after they have been cooked to enjoy the wonderful flavor and nutritional value of olive oil."  It tastes better and the chemical composition of the oil remains intake. 

Happy Cooking!

Dr Rene Asselin (DC, BPHE, CSCS, ART, RTP, CPTI)

Dr. Rene Asselin is the founder of Synergy Health & Wellness Centre in Collingwood  / Penetanguishene, and the developer of www.synergywellnesscentre.com.  Dr. Asselin is a chiropractor, a Certified Strength  and Conditioning Specialist, a Credentialed Level II Active Release Therapy Provide, A Certified Primary Trigenics Instructor, a Registered Trigenics Practitioner, and a Contemporary Medical Acupuncture Provider. 

Over the years Dr. Asselin has been developing personalized strength training & conditioning programs to help his patients reach their goals.  Dr Asselin also spends a considerable amount of time devoted to educating his patients on diet, nutrition, and life skills in general.

Dr. Asselin can be reached at;

(705) 446-5828 (Collingwood),

(705) 734-4334 (Penetanguishene). 

email; drrene@bmts.com

Fat Loss Revealed

By Will Brink

New 2006/07 Release

I get a lot of questions with regards to fat loss techniques and supplements these days.  This ebook is an excellent "evidence based", "objective" review of many of the fat loss products on the market today.  Will Brink has done an excellent job of reviewing the literature and providing people with an objective view on many of the current fat loss supplements, dietary practices, and exercise strategies on the market today.
 

This ebook reviews 40 different dietary supplement.  It also provides an insight into some of the current thoughts on diet and exercise as it pertains to fat loss.

Supplement Reviews

• Creatine

• Hodia

• Chromium

• Chitosan

• CLA

• Flax Oil

• Green Tea Extract

• Hydroxycitric Acid

• and 38 other..................

Not interested in fat loss?  I still strongly believe that you'd benefit from understand some of the information in this ebook.  Will Brink has provided some excellent chapters on diet and exercise.  He discussing on the pros and cons of the Glycemic Index, food preparation, recipes, high intensity interval training, etc. 

With the ebook you get a 12 months subscription to a members forum along with numerous other bonuses including a 220 brand name supplement review.  Will and a few of his moderators often personally answer many of the questions asked on the forum.  The forum is used to supplement the ebook and provide information on products that may not have been discussed in the ebook.

Happy Reading!

Dr. Rene Asselin

Research Review

Myth Busting 101

1. Acupuncture and Osteoarthritis (knee & hip)

Osteoarthritis (OA) has a major impact on patients' mobility and quality of life but the anti-inflammatory drugs used to treat it are associated with a number of side effects. In recent years, patients have turned increasingly to acupuncture to relieve the chronic pain associated with OA. A new study published in the November 2006 issue of Arthritis & Rheumatism examined the use of acupuncture as an extension of routine medical care and whether the effects of treatment last after therapy is discontinued.

"Patients with chronic pain due to OA of the knee or the hip who were treated with acupuncture in addition to routine care showed significant improvements in symptoms and quality of life compared with patients who received routine care alone."

Read more....

Original Article

Tao Liu, Chen Liu.  Acupuncture for treating osteoarthritis of the knee and the hip. Arthritis & Rheumatism.  Volume 54, Issue 11, 2006. Pages 3375-3377

"I never was aware of any other option but to question everything."--Naom Chomsky

Let us help you find the way!

Synergy Health & Wellness Centre

Culinary Mythology

MYTH 1.
 
All of the alcohol used in cooking is burnt off or evaporated.

Reality
 
It would take a few hours of simmering to truly burn off all of the alcohol used in cooking.  If you don't simmer your dish for a long enough period of time you can count on their being alcohol present.

MYTH 2
 
Most of the heat in chili peppers comes from the seeds.

Reality
 
In reality the heat comes from the veins of the chili peppers.  This is where most of the capsaicin is concentrated.  Capsaicin is the component that gives chilies most of their punch.

Take Home Message:

Remove the inner veins of the chili pepper to reduce the heat.  Remove and dry the seeds for future use.  Fresh seeds tend to have a bitter taste.

MYTHS BUSTED!

Side Note:

Almost addicting.  Many people regard the consumption of hot / spicy foods to be somewhat of an addiction.  Researchers suggest that there may be some merit to the above statement.  They've found that the ingestion of chilies tend to release endorphins (feel good hormones) into the circulation.

Exercise & Flexibility Library

Hot Topics on the WEB

Low Back Stabilization 101

Abdominal bracing is the act of “stiffening” or “tightening” the muscles of the midsection. An abdominal brace protects the spine by forming a brace of muscles around the spine. This “stiffening” of the core muscles should be used with all activities to protect the low back.  Perform the abdominal brace throughout the following exercises.  Note:  the brace need only be contracted at approximately 10-15% of maximum voluntary effort.  About as much effort that would be required if a 1-2yr old was going to try an punch you in the gut.  Also, you want to ensure that you brace your lower spine in a "neutral" lordotic curve.  This will protect your back!

For more information please refer to the article in last months newsletter

 1. The Bird Dog

Quick Time Movie Link


 2. The Side Bridge 
 

  
Basic Version                                                   

Quick Time Movie
 

 3. Curl Up

         
       Correct Form        Improper Form (Back Breaker!)

Quick Time Movie
 

Disclaimer: The exercise instruction and advice presented on this newsletter are in no way intended as a substitute for professional / medical consultation. Synergy Health & Wellness Centre disclaims any liability from and in connection with these exercises.  The material is provided for education purposes only.

Sources

1. Canadian Centre for Occupational Health & Safety

2. University of Washington Orthopedic & Sports Medicine

 

Cold & Flu

1. Happiness Enhances Health

A new study finds that happiness and other positive emotions play an even more important role in health than previously reported. read more.....
 

2.  Are Influenza Vaccines Worth The Effort? BMJ

Each year enormous effort goes into producing influenza vaccines and delivering them to appropriate sections of the population. But a review of the evidence in this week's BMJ suggests that they may not be as effective as we think. read more....
 

3.  Statement on Influenza vaccination for the 2006-2007 season-Health Canada

"The antigenic components of the influenza vaccine have been updated for the 2006-2007 season. This statement contains new information on human and avian influenza epidemiology." Read more....
 

4. Influenza Vaccination and Health Care Workers in the United States

"In a study of 1,651 U.S. healthcare workers, only 38 percent were vaccinated against the flu.  Vaccination rates were particularly low in workers who were health aides, African American or under 50."

Study

5. Flu Deaths Outrageously Exaggerated to Increase Vaccine Sales

"Many people are rushing out to get a dose of the flu vaccine, as the supposed number of flu deaths a year is an estimated 36,000. However, new evidence shows a major flaw in these numbers."  read more...

Build Your Immunity Naturally

1. Get adequate rest everyday.

2. Learn how to deal with stress & emotions.

3. Get some fresh air and sunshine everyday.  Consider opening your window a crack at night to allow for some fresh air.

4. Wash your hands regularly.

5. Keep your hands away from your face.

6. Ditch the handkerchiefs.

7. Exercise daily.

8. Eat a balanced diet.

9. Drink plenty of fluids.

10. Change your towels, face cloths, and bedding regularly.

11. Don't share towels, toothbrushes, and other personal care products.

12. Routinely clean and disinfect common surfaces; telephones, keyboards, mouse, steering wheel, kitchen appliances, etc.

13. Keep your distance from those who are sick.

14. Greatly reduce your alcohol, caffeine, and processed food consumption.

15. Consider using a sauna.  A study done by the Swedes suggested that those who used a sauna 2x/week prevented the onset of colds and flues.

What to do if you get sick?

All the above, +

1. Chicken soup is not only good for the SOUL.

2. Load up on liquids.  Fresh ginger tea sipped on throughout the day is an excellent way to meet your quota.

3. Consider cooking with ginger, garlic, and cayenne.

4. Consume foods rich in Vitamin C- oranges, grapefruits, guava, strawberries, watermelon, cantaloupe etc.

5. Zinc lozenges may help soothe sore throats.

6. Echinacea and Goldenseal may help deal with symptoms and strengthen your immune system.

7. Homeopathic remedies such as Oscilliococcinum may help.

8. A saline solution may help relieve nasal congestion

9. Consider using positive affirmations, meditation, etc. link

Seek the advice of your doctor, natural medicine practitioner, qualified pharmacist or nutritionist to help support you this holiday season.  Arm yourself with a plan before it's too late.

In good health,

Dr. Rene Asselin

Food Review

Recipe of the Month

Spirulina
 
   

Blue Green Algae

Superfood or Superfad Part 1

This is part 1 of a series of articles looking at the literature on a variety of superfoods marketed in the health food industry today.

Spirulina is a microscopic algae that is grown in fresh and alkaline waters of lakes in various parts of the world.  Spirulina is often referred to as Blue Green Algae or cynanbacterium.  It is often grown in Mexico, Peru, and in Africa.  It ca also been grown in shallow ponds in Hawaii, California, and Thailand.

Spirulina is produced commercially and sold in health food stores around the world.  It contains proteins, vitamins, essential amino acids, minerals, and essential fatty acids such as GLA, or gamma linolenic acid.  There are few sources of GLA, one of which come from evening primrose oil, borage oil, and black currant oil.  GLA is well known for it's use in helping deal with PMS, and menopausal symptoms.  Other possible uses may include; diabetes support, eczema, allergies, rheumatoid arthritis, osteoporosis, ADHD, Cancer, Weight Loss, Hypertension, Heart disease, and ulcers.

Spirulina contains 60-70% protein by weight.  It's also a rich source of vitamin B12, Iron, and pro-vitamin A (beta carotene).

Spirulina was original used as a food supplement secondary to it's high source of protein and rich content of various vitamins and minerals.  Today and in the more recent past Spirulina has been used for a variety of therapeutic purposes.  Numerous research studies has examined it's effect on a variety of diseases; High cholesterolemia, Cancer, Diabetes, Obesity, Hypertension, Kidney disease, etc.  A review article back in 1993 in the Journal of Applied Phycology reviewed some of the work done with regards to it's therapeutic potential.  Out of the 15 studies reviewed only 2 of them where done on humans.  The other studies where done using rats, mice, and hamsters.  The study concluded that several therapeutic effects of Spirulina have been demonstrated in many animal and few human studies.  They also revealed that Spirulina has undergone two decades of toxicity testing in addition to its known human use for centuries.  The research also suggests that the effects of Spirulina may be due to factors other than the mere nutritional value (protein, vitamin, minerals) since very low concentrations in the diet seemed to produce significant therapeutic effects.

The nutritional value often depends on when and where the Spirulina was grown and what types of processing had been used.  Like soy, Spirulina is a complete protein but lacks high levels of methionine, an essential amino acid.  The value of Vitamin B12 is questionable.  Most research studies suggest that the body can absorb only a mere 5% of the available vitamin making it a poor source of B12.

Macronutrient Information (per 100g dried)

Protein 60g
Fat 6g
Carbohydrate 18g

Source

Belay, A., et al.  Current Knowledge on potential health benefits of Spirulina: Review Article; Journal of Applied Phycology 5:235-241, 1993

Note:  Therapeutic doses of Spirulina vary from 2-10g per day.  Beware of the "kitchen sink" approach to nutritional supplements.  This is where companies put everything in their product including the kitchen sink in order to give the impression that they have a superior product.  Oftentimes these products contain inadequate per serving dosages.  Meaning, at that dose it wouldn't produce any measurable therapeutic benefit.

Typical Unsubstantiated Claims;

"Spirulina is on of the few plant sources of Vitamin B12 (TRUE), usually found only in animal tissue (TRUE).  A teaspoon of Spirulina supplies 21/2 times the RDA (TRUE)".  However, less than 5% is available in a usable form for humans.

Be careful with product claims!!

Baked Pumpkin Custard

Packed full of fiber, vitamins and minerals.  This nutrient dense low calorie desert can be eaten as a treat or combined with berries and yogurt and eaten for breakfast.

Ingredients;

3 cups of cooked fresh pumpkin
3 eggs
1 can evaporated skim milk or 1 cup milk
1/4 cup  freshly squeezed orange juice
1 tsp natural vanilla extract
2 tsp pumpkin pie spice
Sweetener of your choice (1-2TBS)

Note:  soy milk, regular skim milk, almond milk, etc., can be used as a substitute for the evaporated milk.  I normally use a combination of organic unsweetened soy and organic skim milk.  Using sweetened soy milk or condensed milk simply makes the dish a little richer and sweeter tasting.  Try numerous combinations until you find one that works well for you.

For your sweetener you can use either fresh maple syrup, honey, or a little dash of pure stevia powder.  1-2TBS of maple syrup or honey should be enough.  1/2 tsp of pure stevia could be used as an alternative.  Try different amounts of sweetener until you find what works well for you.  I prefer using as little as possible, just enough to cut the tartness of the fresh pumpkin.

Instructions:

1. Slice the cooking pumpkin in half, scoop out the pulp and reserve the seeds to toast in the oven for a treat later on.

2. Bake the pumpkin halves flipped over in a baking dish with a small amount of water. Cook at 375-400F for approximately 40-60 minutes (depending on size of pumpkin).

3. In a casserole dish (as above picture), add all ingredients and blend with a hand blender until smooth.

4. Bake in the oven for 40-60 minutes or until a toothpick can be inserted and removed cleanly.

Serving Considerations; Top with plain yogurt and some fresh berries.  Sprinkle a little cinnamon or pumpkin pie spice on top.

Enjoy!

Book Review

Product Review

The Wrinkle Free Zone

"Guide to Perfect Skin in 30 Days"

--------------------------------

The real source of health and beauty lies in the inner layers of the skin where cells develop and are nourished by the bloodstream. It’s the vitamins, minerals, and other nutrients you consume every day that give your skin a healthy glow and keep it free from developing wrinkles and various conditions like acne, rosacea, eczema, seborrhea, psoriasis, and even skin cancer.

What's in the book?

• Specific nutrients necessary for healthy, supple, and wrinkle-free skin.

• Natural methods for treating difficult skin conditions.

• Nutritional solutions for a youthful complexion.

• Breakthrough products for deep-skin moisturizing and anti-aging.

• How others overcame serious skin conditions with the Wrinkle-Free Zone program

About the Author

Dr. Meschino holds a master's degree in science with specialties in nutrition and biology. He is on the board of advisors of the Academy of Anti-Aging Research and is the clinical and research director for the RenaiSante Institute of Integrative Medicine. He is an associate professor in the division of graduate studies and research at the Canadian Memorial Chiropractic College and a postgraduate faculty member of the American Council on Exercise (ACE).

In good health,

Dr. Rene Asselin

P.S.  My current take on skin health seems to be similar to other areas of health.  Master the basics first---consume a wholesome diet, get adequate rest & relaxation everyday, include moderate amounts of exercise, and use some basic personal care strategies.  Simple but not easy, so start early in life and help your children do the same. 

 

Rebounder
"Mini Trampoline"

    Fun for the whole family.

Rebounding is great for all ages and ability levels.  Considering it's a low impact form of exercise, it has the ability to provide numerous health benefits.  Some of the potential benefits of rebounding include.

1. Strengthening your heart

2. Improving balance & coordination

3. Improving bone mineral density

4. Improving muscle strength & tone

5. Enhancing your metabolism

6. Reducing stress

7. Improving energy levels

8. Facilitating lymphatic flow

9. Enhancing digestion & elimination

10. ..............etc.

What does the research have to say?

Exercise intensity increased by addition of handheld weights to rebounding exercise.
J Cardiopulm Rehabil. 1995 Jan-Feb;15(1):34-8

CONCLUSIONS. The addition of HHW exercise to rebounding substantially increases exercise intensity. Because rebounding without weights results in a relatively low intensity, the addition of HHW should be considered in the use of rebounding for cardiovascular training.

A Note from Dr Asselin.  Considering the claims posted all over the web for this form of exercise, the research is somewhat scarce.  However, I do believe that rebounding is an excellent adjunct to a home fitness program.  I would however recommend other forms of cardiovascular equipment to be used along with a rebounder.  Equipment such as an exercise bike, treadmill, elliptical trainer, or a Nordic Tract would be  a great addition to rebounding.

Home Gym Training

Depending on your current state of health, fitness level, and exercise goal, the type of equipment you choose will vary.

If you would like help in designing a home based exercise program, contact Dr. Asselin today.  He will assess your current state of health, design a comprehensive exercise program combining strength training, cardiovascular training, core stability, proprioceptive & balance training, and personalized nutritional and lifestyle suggestions to complement the program.  A home based exercise program is great for those with time restraints.

Call today for more information on Dr Asselin's Personalized Home Gym Training Programs.

Collingwood
(705) 446-5828

Penetanguishene
(705) 734-4334

drrene@bmts.com

A s k    D r.    A s s e l i n    ?

Question:

Is fructose a better form of sweetener to use than regular sugar?  I found a package in the health food section at the grocery store and it was labeled "all natural".

Answer:

Great question.  A little background information may help you understand the situation a little better.  Fructose is a simple sugar (monosaccharide) found in most fruits and certain vegetables.  Fructose is also formed by the breakdown of sucrose (disaccharide).  Sugars are classified as either monosaccharide (glucose, fructose & galactose), or disaccharides (sucrose, lactose, and maltose).  Disaccharides are nothing more than the combination of two simple sugar units;

• GLUCOSE + GLUCOSE = Maltose

• GLUCOSE + FRUCTOSE = Sucrose

• GLUCOSE + GALACTOSE = Lactose

Sugars can be further classified as trisaccharides and oligosaccharides.  However, learning more with regards to this further classification will offer little insight into your original question.

Now we know that fructose comes from fruit, certain vegetables, and the breakdown of sucrose and that sucrose is nothing more than extracted sugar found in a variety of plants; such as sugar cane, sugar beets, sugar maple, or sorghum.  Sucrose has been known to be the most commonly consumed sugar and is often referred to as "table sugar".  With this said, in the last few years the consumption of fructose and high fructose corn syrup has climbed, surpassing that of sucrose consumption.  With it's low production cost, it's high relative sweetness, and it's negligible effects on blood sugar, the consumption of fructose and high fructose corn syrup has skyrocketed.

So which is better.

Well, fructose has a lower glycemic response than that of glucose or sucrose.  High blood sugar related to glucose metabolism has been linked to a variety of ill-health conditioning; diabetes, metabolic syndrome, cardiovascular disease, depression, chronic fatigue, etc.  Fructose has often been suggested for those suffering from diabetes, metabolic syndrome, etc., to help control blood sugar fluctuation.  However, fructose consumption may have a negative impact on blood lipids, uric acid levels, and liver functioning.  Also, we need to make a distinction between fructose and high fructose corn syrup.  Corn undergoes a enzymatic process that helps to produce a larger relative percentage of fructose, and we call the end product; high fructose corn syrup (HFCS).  Originally, corn syrup contains a much higher percentage of glucose.  HFCS can contain as little as 40% fructose or as high as 90% fructose with the remaining sugar content being in the form of glucose.  Therefore, it would be unwise to consider  HFCS and fructose to be one and the same.
 

There's mixed results regarding the consumption in the research community.  Searching the literature it would seem that it would be possible to support either side of the fence.  For your interest I've including a few link that will give you some further insight;

FRUCTOSE

BAD PRESS
Fructose is No Answer For a Sweetener

GOOD PRESS

Fructose and it's advantage over other natural sugars by Metagenics

Position Paper on Fructose by Metagenics.

For a chemical understanding of Fructose click on the following

Wikepedia

The above information by Metagenics offers a useful insight into the limitation of some of the current literature on fructose.  It also makes you think outside the box a little.  However, since Metagenics is a nutritional company and makes money from the sales of their product you have to question their conclusions somewhat.  They may be right on? However, current research suggests that researchers tend to conclude what they originally set out to find.

In the end, my personal suggestion to most people would be to consider whole fruit as ones primary source of fructose.  Nature has packaged foods in a certain way for a reason.  Further, I would suggest that your diet consist of primarily whole foods; fruits, vegetables, whole grains, legumes, nuts & seeds, fatty fish, lean meats and small amounts of low fat dairy such as yogurt, cottage cheese, etc.  As for sweeteners go, I would stick to small amounts of honey, maple syrup, molasses, etc.  I would stay away from refined sugars altogether; white, brown, or purple for that matter.  I would also greatly reduce the amount of sugar consumed in altogether.  
 

 If you require more information I would be glad to set up an appointment with you in order to go through any specific dietary concerns you many have.

I hope this helps,

In good health,
 

Dr Rene Asselin

A word to all the athletes and weekend warriors;

For all you exercise buff's, you may want to examine the differing physiological effects that fructose and glucose have on your body.  You see, post exercise your body is primed and hungry for fuel.  At this time your body is able to utilize blood sugar like no other.  Therefore, during the post exercise period you will want to take advantage of foods that stimulate a greater rise in insulin.  Complex carbohydrates such as brown rice, whole grain breads, oatmeal, potatoes, yams, etc., are efficiently utilized at this time.  Add some protein and some essential fats to the mix and you have a great post-exercise recovery meal.  Don't forget a few veggies to help scavenge all the FREE RADICALS.   Since the post exercise window can last up to a few hours, many athletes are using a liquid drink (balanced carbohydrates & protein) immediately after exercise along with a whole food meal (as above) 1-2 hrs afterwards.  This will help to maximize recovery and growth potential.  This briefly discusses the concepts of nutrient timing. 

Disclaimer

 
No individuals, including those under our active care, should use the information, resources or tools contained within to self-diagnose or self-treat any health-related condition. The material provided on this site is for educational purposes only and any recommendations are not intended to replace the advice of your physician. It is important that you do not reduce, change, or discontinue any medication or treatment without consulting your physician first, or other qualified primary health care provider.

All information provided in this newsletter do not necessarily reflex the views of Dr. Asselin or the clinic at large.  If you have any questions or concerns regarding any of the information present in any of our newsletter or online website please content Dr. Asselin (info@synergywellnesscentre.com)
 

Content Copyright © Synergy Wellness Centre 2006