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Words from the editor |
In this ISSUE |
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 Welcome
to our new look!We hope that this new design helps to make the information more user friendly. Please provide us with any feedback as this helps us make future changes in our design possible. In good health, |
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By Stuart M. Mcgill, Ph.D. Appropriate exercise design for the low back cannot be achieved with pamphlets showing suggested exercises. Some people with a history of back troubles desire pain relief and spine stability (a health objective) while others may seek a performance objective (which may be counterproductive to optimal back health. Read more....... Note: If you found this article useful I'd encourage you to forward it on to your friends and family members. Low back pain affects nearly all of us at one time in our life. Take the necessary steps to prevent low back pain and help others do the same. I'd also encourage you to direct your friends towards a therapist or practitioner who can help identify which exercises would be best suited to them. Stay Fit, 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.
Dr. Asselin can be reached at;
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What's New in this newsletter?
Another section entitled Myth Busting
101 has been added to explore some of the never ending health, fitness,
and dietary myths.
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1.
Yogurt & Gastrointestinal Health The use of fermented dairy foods is common in areas of the world where lactase deficiency is prevalent. Recently, we have shown that the digestion of lactose from yogurt is enhanced as compared to that from milk. Interestingly, eight of nine subjects fed cultured milk experienced gastrointestinal distress, whereas all subjects fed pasteurized yogurt were symptom free, even though the amount of mal-absorbed lactose was similar. 2. Yogurt and Weight Management "Fat Loss" Fat loss was markedly increased on the yogurt diet (-4.43+/-0.47 vs -2.75+/-0.73 kg in yogurt and control groups; P<0.005) while lean tissue loss was reduced by 31% on the yogurt diet. Trunk fat loss was augmented by 81% on the yogurt vs control diet (P<0.001), and this was reflected in a markedly greater reduction in waist circumference (-3.99+/-0.48 vs -0.58+/-1.04 cm, P<0.001).
Next month Soy....... |
MYTH BUSTED! Bump up your INTENSITY if you want to burn more total fat!!
"I
never was aware of any other option but to question everything."--Naom
Chomsky |
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If you're short
for time and need a quick full body CAUTION: this is an advanced movement that should only be performed once you have mastered the basic side lunge and overhead press in isolation. Once you're able to do these with correct form you may be ready to try out this integrated exercise. 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 and ptonthenet.com disclaims any liability from and in connection with these exercises. The material is provided for education purposes only.
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Are you tired of spending hours cooking lentils, beans, roasts, stews, etc. Pressure cooking is a great alternative for those who want to eat healthy but don't have a lot of extra time. Benefits
Check out the following links for some helpful tips purchasing a pressure cooker. http://missvickie.com/workshop/buying.html In General you want to purchase a pressure cooker with the follower basic features.
Two of the best cookers on the market are Kuhn Pressure Cookers, and Fagor Pressure Cookers. With the Fagor cookers you get the best value for your dollar. Unfortunately amazon.com does not ship to Canada. They have great deals on both the Fagor Pressure Cookers, and the Kuhn Pressure Cookers. You could always have a friend down in the US purchase it for you and have them send it to you as a gift? Happy Cooking!
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Yogurt Yogurt is a semisolid fermented product often made from cows milk. Yogurt is made by adding a starter culture (Streptoccus thermophilus and Lactobacillus bulgaricus) to milk and allowing it to incubate for a period of time. The starter culture is nothing more than active "friendly" bacteria that help start the fermentation process. Yogurt is frequently recommended for individuals with gastrointestinal disorders. The active bacterial cultures in yogurt help replace the natural flora that resides in the human gut. Natural flora may be compromised in those with GI disorder, individual under high stress, and those taking antibiotics. The beneficial bacteria from yogurt has been shown to help reduce symptoms in those suffering from gastrointestinal disorders. To be effective, the beneficial bacteria must be "alive". Therefore, when purchasing yogurt always look on the label to ensure they read "live" or "active" bacterial cultures. You may also want to purchase your yogurt form a reputable company to ensure proper processing, packaging, shipping, and storage of the yogurt. Yogurt bacteria may be damaged or killed if there is a problem with any of the above steps. I personally like the taste, and the quality of Organic Meadow's plain yogurt. The recipe section of this Newsletter will instruct you how to prepare homemade yogurt. You Are What You Absorb! "Heal Your Gut"
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Nothing beats fresh yogurt!!! Ingredients; 1L Skim Milk (Organic) Equipment Stainless steel pot Note: to sterilize your glass jars simply poor boiling hot water into the jars before filling them with the milk mixture. Yogurt cultures can be purchased in most health food stores. You'll find them in the refrigerator section. Directions; Heat skim milk in a stainless steel pot on a stove until it reaches about 185 degrees, or just before it starts to boil. Do NOT allow the milk to boil, and make sure you stir the milk continuously to avoid it from burning on the bottom of your pot. Using a double boiler may help avoid burning the milk. Allow the warm milk to cool to about 110 degrees. Use a candy thermometer to ensure the milk is cool enough before stirring in your culture. If you place the culture in hot milk it will kill the culture and the milk will never ferment into yogurt. Stir in skim milk powder and yogurt culture. Poor mixture into sterilized glass jars and incubate at 90-110 degrees for 6-8hrs. To incubate the jars simply place the jars into a warm oven (100 degrees). I personally like using commercial incubators. They help to maintain a consistent temperature. Many ovens today cannot be set low enough. Simply leaving the pilot light on in the oven is not usually hot enough. Serving Considerations; Enjoy the plain yogurt with fresh fruit. Use the yogurt as a topping on your favorite hot or cold cereal, or mixed the yogurt into your favorite shake. Stevia works well as a natural sweetener if you're looking to add a little bit of sweetness to the yogurt. A few drops of 100% Pure Vanilla Extract and a sprinkle of cinnamon on top is another option. Review my March Newsletter for the details on Stevia, browse the "Hot Topics" and "Product Review" sections. Enjoy!
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"Lose Weight and Get Healthy by Eating the Loren Cordain, Phd. Not another diet book you may be telling yourself. It seems as though everyone is trying to cash in on the obesity epidemic. Anyway, I've inserted an article in which I feel sums up some of the main flaws behind the book. I'm all for eating a whole food diet and reducing / eliminating processed foods from the diet. However, the elimination of beans, potatoes and other root vegetables, whole grains such as brown rice, quinoa, amaranth, rye, barley, etc., is simply not necessary. Sure, there are those who don't do well with, or have allergies / intolerances to certain grains, etc., but the complete elimination from the diet is simply unnecessary, and not scientifically justifiable. Read the following review and let me know what you think. Should We
Eat like Our "Cave Man" Ancestors? If we could
simply eliminate the junk from our diets, exercise daily, and try to control
our daily stressors most of us would be pretty darn healthy. I don't
think we need miracle potions, fancy restrictive diets, etc. We seem
to be looking for that miracle switch that will allow us to eat like @#$%,
never exercise, think like @#$%, and still be healthy. It's not going to happen, period! -------------------------------- In good health, Dr. Rene Asselin P.S. I still enjoyed the book and I would read more material published by Dr. Cordain. He puts a lot of time and effort into his research / literature, and there's a lot of useful information throughout his book. I just think it's a little overboard. "Just because our ancestors ate
a particular way does this mean it's right, or that it's the healthiest way
to eat?" |
Looking for a back support that can be used to support your back while you drive, strengthen the muscles of your spine, and can be used as a piece of exercise equipment? This light weight product may be just for you. It's versatile enough that you can carry it with you anywhere. Check out the info online or drop by the clinic and try it for yourself.
A Note from Dr. Asselin, Sitting is a very stressful position for your spine. Poor seated postures can lead to chronic neck pain, lower back pain, and may increase your risk in developing disk herniations. It's important that you support the normal curvatures of your spine while you sit. Make sure you have something that helps you maintain the natural curve in your lumbar spine. Use a back vitalizer, an Obusform back rest with a lumbar cushion, or an Embrace Air back support while you sit. You can also simply stick a small firm pillow in the hollow of your lower back. Just do something to avoid your back from flexing and flattening out while you sit.
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Question: Thanks in advance for your help, XXXXX
Answer: This is a common question I get all the time. There's insignificant scientific evidence to suggest that doing cardio at any particular time is better than another time. Most people simply need to get off there BUTTS and "Just Do It". With that said, I realize that research is often quite limiting and I think you may benefit from understanding the issue a little better.
The following are a few of the reasons you may have
heard against doing fasting morning cardio.
In conclusion there's really no simple answer to this question. Whether fasting morning cardio will work for you depends on a variety of factors; 1) length of exercise, 2) intensity of exercise, 3) type of exercise, 4) body type, 5) glycogen storage capacity, 6) how well you ate the day before, 7) fitness level, etc.
Some people thrive on doing early morning cardio on a empty stomach, and other don't.
Personally I feel that morning cardio is a great way to start your day. If you decide that morning cardio if for you, you may want to consider a few things. Make sure you've had a healthy dinner and a small snack the night before. Start out slow, allow your body to adapt to the morning fasting exercise by progressively increasing the duration and intensity of exercise each day. Don't over do it. If you overdo morning exercise on an empty stomach you may end up feeling terrible after. Don't wait too long to start after you rise from bed. The sooner you start the less likely you'll be wasting your glycogen stores on novel tasks around the house. Also, don't exercise with a rumbling stomach. If you wake up starved you'll need to feed your body a little. A glass of juice mix with some fast absorbing protein powder, or simply a glass of milk or soy beverage may do the trick. Within a short period of time after your morning session make sure you refuel with a balanced breakfast (proteins, carbohydrates, and good fats).
I suggest you experiment for yourself and see how you feels with a variety of different approaches. Morning cardio on a empty stomach may work great, morning cardio while sipping on a drink may work even better, or ? See how your body responds to a trial of exercise and monitor your results. Keep a close eye on your body fat % and your lean body mass throughout this trial period. If you feel great, and you're reaching your goals, keep it up. If not, you'll need to reassess your strategies and switch things up a little. In the end, exercise when it's convenient for you, and when you feel the best.
Happy training,
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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)
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Stabilization Exercises
