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| Newsletter | August 2006 / issue #7 | ||
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Click on the image above!
P.S. All of the back issues of this Newsletter are available online Click here.
"Mary
Anne Radmacher"
We've added a new section to our website
entitle "Patient
Education". This section will be loaded with educational resources. Some of the information will be password protected for clients of the clinic only. Your doctor or therapist will provide you with the appropriate passwords.
Let us know what you think of the new
section;
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Personal Training On the
WEB
Please note;
If you would like access to Dr. Asselin's website geared towards Strength
and Conditioning please follow this link:
This newsletter is also updated monthly. If you have a request for another topic feel free to send us an email; info@synergywellnesscentre.com
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Overtraining
"Not giving your body This month we're going to have a look at the difference between being just a little tired or on a down-cycle, and being legitimately run down or over tired. Its important to be able to tell the difference if you want to stay injury free. Nothing will put a stop to your fitness goals more quickly than not being able to recognize when youre legitimately run down and over tired.
Unified Theory
One school, I would say the 'old school' of nutrition, maintains weight loss or weight gain is all about calories, and "a calorie is a calorie," no matter the source (e.g., carbs, fats, or proteins). They base their position on various lines of evidence to come to that conclusion. The other school, I would call more the 'new school' of thought on the issue, would state that gaining or losing weight is really about where the calories come from (e.g., carbs, fats, and proteins), and that dictates weight loss or weight gain. Meaning, they feel, the "calorie is a calorie" mantra of the old school is wrong. They too come to this conclusion using various lines of evidence.
For more articles please visit;
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This pillow twists to conform to your neck and shoulders. It's versatile and can be used to support your lower back or neck while driving, while sitting on your sofa watching tv, or on airplane rides. The options are virtually endless. The pillow helps to support the natural curve of both your neck and lower back. In essence helping to relieve chronic muscle and joint pain while reducing your risk for injury. If you're suffering from chronic neck, shoulder, or lower back pain give the contour twist pillow a try. It's relatively inexpensive and can be used in a variety of situations. These pillows can be purchased online in Canada through Interwood Canada The pillow is constructed of memory foam and consists of a soft velour cover that can be removed for cleaning. There is a fully articulating internal link system that can be twisting and held into numerous positions.
NOTE: If you're buying the pillow for the bonus FREE pair of slippers, don't bother making the purchase. The slippers are really not that great. However, for $29.99 the pillow is well worth the price on it's own. If you have any questions with
regards to the product please don't hesitate to contact the clinic. There
is a pillow in the clinic that you're more than welcome to come tryout
before you decide on a purchase. (705) 446-5828 --Collingwood (705) 732-4334 --Penetanguishene email: drrene@bmts.com
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*Increases anaerobic threshold (muscular endurance) *Increases aerobic threshold (endurance in general) *Increases physical work capacity *Increases lean mass *Increases intercellular carnosine levels dramatically in both fast-twitch and slow-twitch muscles *Decreases body fat (possibly)
Let us no what you think? Speak out in our
online Forum. If you have any comments or questions regarding any of
these topics consider discussing them in our online forum. Click here and
sign up today. |
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I bet you can't just eat one! Sunflower greens are baby sunflower plants that are grown from sunflower seeds. They're usually grown for a period of 7-8 days and then harvested while still tender. Sunflower greens are often confused with sunflower sprouts. Sunflower sprouts are produced by soaking sunflower seeds for 1-2 days and then allowing them to germinate / sprout. In order to produce sunflower greens, these sprouts must be planted in soil and allowed to grow for another 7-8 days, or until they reach 2-3 inches in height. Nutritional Information Sunflower greens are a rich source of chlorophyll, vitamins, minerals, and plant based amino acids (protein building blocks). Growing - The Basics - Step One-Sprouting Soak food grade hulled sunflower seeds in water overnight. Drain water and allow to sprout for 1-2 days, or until tiny roots begin to emerge. Using a glass jar with a plastic screen for sprouting will save you a lot of work.
Step Two-Planting Sunflower greens can be grown indoors on plastic trays, cafeteria trays, or seedling trays sold at a local nursery. Preferable the tray would be about 1-2 inches in height.
Add 1 inch of potting soil or seedling mix to your trays (chemical & fertilizer FREE). For added nutrients you may want to add a small amount of lime (rock dust), and/or kelp powder to the soil. Transfer the sprouted seeds to your trays and spread / sprinkle them evenly over the soil. DO NOT COVER THE SEEDS WITH SOIL. Gently water or spray the trays with water and allow to sit in a dark environment for 2-3 days, or until the roots begin to plunge into the soil and the plants begin to emerge. Step Three- Growing Uncover the seedling and expose them to direct sunlight, or place them under a full-spectrum lighting system. Lightly water or spray daily until greens are about 2-3 inches in height. Step Four- Harvesting Harvest the greens before a second set of leaves start to develop. Once the second set of leaves develop the greens become bitter tasting. Harvest the greens by cutting them with scissors at the base of the stem. You may have to manually shake, or remove some of the hard shells from the green leaves if any remain.
Unfortunately,
sunflower greens are hard to come by in our area (simcoe county, grey
bruce county, etc.). However, they are easy to grow at home. The greens
you grow at home will not only save you money but they'll be a whole lot
fresher. Sunflower greens can
be added onto a salad, toped onto a sandwich, blended into a green
smoothies, or simply eaten by themselves.
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Your children will love these recipes Ingredients 1. Popeye's gone banana's Ingredients; 1 large banana, 3 large handfuls of spinach, and 1 cup of strawberries 2. Apple Zester Ingredients; 2 apples, 2 large handfuls of kale, half lemon 3. Mangolian Parsely Ingredients; 2 mongoes (peeled and cored), 1 large bunch of parselely 4. Blueberry Romaine Ingredients; 1 cup of blueberries, 1 banan, 1/2 head of romaine lettue. Note: all recipes serves approximately two people Instructions
Wash all produce thoroughly, peel fruit when needed, and blend. The
options are endless. Simply use your imagination and make your own
creations.
Enjoy !
Need a Blender???
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1. Get
adequate sleep every night (7-8 hrs) 4. Consider
relaxation training. Targeted Nutraceuticals
"Supplement Considerations" 4. 5-HTP 6. Valerian
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The China Study The Most Comprehensive Study of
Nutrition Ever Conducted and the Startling Implications for Diet, Weight
Loss and Long-term Health
According to the New York Times, this book
is based on
findings from the most comprehensive large study ever
undertaken of the relationship between diet and the risk of developing
disease. The china study was one of the top selling books on amazon with
an average rating 4.5 on a scale of 5 stars. Weston Price Foundation; THUMBS DOWN Click here Steve Pavlina; THUMBS UP Click here I'm still a proponent of consuming whole unprocessed foods; fresh fruits, vegetables, legumes, nuts & seeds, whole grains, and lean meats. I think we have a bigger issue to battle then whether or not to include animal protein in our diets. Look at the average grocery cart exiting your local supermarket; loaded with refined white breads, pastry's, donuts, chips, pop, cookies, ice cream, processed meats, etc. Look at the amount of physical activity that's in our lives, not much. We spend more time googling, driving, and sitting at desks than ever before. I can also never understand how much time highly intellectual individuals spend arguing over mundane issues such as animal protein, high carb, low carb, etc., when there are bigger issues to tackle. I don't know, maybe it's just me??? Happy Reading! Dr. Rene Asselin (705) 446-5828, (705) 734-4334
NEXT
MONTH's REVIEW;
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 --Overpronation--  The resultant kinetic chain imbalances The short foot position is utilized to aid in the restoration of normal foot functioning. Over-pronation is a common foot problem that may lead to a variety of disorders in the foot, lower leg, knees, lower back, hips, and in the neck and shoulders. One often overlooked area in terms of foot functioning is exercise therapy. All to often, foot beds, custom orthotics, or specialised shoes are used as the sole treatment. It's my opinion that foot orthotics, specialized shoes, and foot beds should be used as an adjunct to exercise therapy. The following few exercises will give you a brief introduction into exercises that can be used to help promote optimal foot mechanics. 1. Short Foot Exercises
Figure 1- relaxed arch Figure 2- short foot position Instructions: 1) First roll slightly to the outside edge of your foot by gently externally rotating your lower leg while you keep the base of your big toe and inside heel planted firmly on the ground. 2) Then try to increase the amount of space under your arch by tightening the muscles of the arch. Avoid griping with the toes, or curling the toes under. Try to imaging grabbing sand between the ball of your and heel.
Figure 1- Gastroc
Stretch Figure 2-
Soleus / Achilles Tendon Stretch 3. Plantar Fascia Self Mobilization "Tennis Ball Release"
Instructions: Simply place a tennis ball under the sole of
your foot 4. Single leg squat (with short foot position)
If you require more help and would like to be placed on an individualized exercise program to help restore posture, reduce pain, and improve performance, contact Dr. Rene Asselin today. Dr. Asselin designs exercise programs for patients of all ages and activity levels. The exercise program can be designed to be performed at home with little to no equipment, or it can be designed to be performed at your local gym or training centre. If you're a competitive athlete, and would like Dr. Asselin to analyse your existing program and make suggestions with regards to safety, injury prevention, and performance, simply bring in a copy of your existing program and be prepared to demonstrate some of your exercise routine on your initial visit.
Sign up today; Collingwood; (705)
446-5828
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All information provided in this newsletter, including external links to
other sites, 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)
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