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2007 Newsletter
September / Issue #16
Words from the editor
An Apple a Day
Keeps
the DR. Away.
"Apples contain both insoluble and soluble fiber. One medium (5 ounces) unpeeled apple provides over 3 grams of fiber, more than 10% of the daily fiber intake recommended by experts. Even without its peel, a medium apple provides 2.7 grams of fiber.
Apple's two types of fiber pack a double punch that can knock down cholesterol levels, reducing your risk of hardening of the arteries, heart attack, and stroke.
Apple's insoluble fiber works like bran, latching on to LDL cholesterol in the digestive tract and removing it from the body, while apple's soluble fiber pectin reduces the amount of LDL cholesterol produced in the liver. Adding just one large apple (about 2/3 of a pound) to the daily diet has been shown to decrease serum cholesterol 8-11%. Eating 2 large apples a day has lowered cholesterol levels by up to 16%!
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as apples, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less CHD and 11% less CVD compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD."
Source: WHF
The Dirty Dozen
Considering apples are on the Dirty Dozen List --"for the most commonly and highly contaminated foods with pesticides and chemicals" (even after washing and peeling), I tend to opt for organic selections when available. The FDA revealed over 36 different chemicals residues on conventionally grown apples. If you're interested in going the organic route it's a great time of year to go out and pick some local apples from organic orchards, yummm!. Avalon Orchards just outside of Barrie (ON) have a good selection of organic apples that are ready to pick. Appletop Farm in Clarksburg just outside of Collingwood (ON) also offers organic apples around this time of year.
Great activity for the whole family!
Happy Picking!!!
.............................................
QUESTIONS: What's that WHITE STUFF on Organic Apples / in Organic Orchards??
ANSWER: Kaolin Clay
Kaolin clay is natural clay
that is applied as a film to create a barrier between the pest and its host
plant. This clay is processed to a very fine particulate size to enable it
to be mixed with water. It is environmentally benign, worker-friendly and
cost-effective as a tool to be used with integrated pest management.
Kaolin clay also is used in toothpastes and in foods as an anti-caking
agent. Kaolin clay is also an effective tool in reducing sunburn on apples,
especially Granny Smith. Kaolin clay can leave a subtle deposit in stem
bowls of the apples where the brushes did not reach during the cleaning
process. The clay is harmless and safe.
In good health,
Dr. Rene Asselin (DC, BPHE, CSCS, D.Ac., ART, RTP, CPTI)
CONTENT
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Latest News
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Articles
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Hot Topics
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Exercise Library
●
Food Review
●
Book Review
●
Ask Dr. Asselin
-------------------
Chiropractic
Trigenics
Medical Acupuncture
Active Release Therapy
Strength & Conditioning
Latest News
-Just Released-
Instant Stretch v3.0
Exercise Scientist
& Sports Trainer
InstantStretch is an easy-to-use piece of software that allows anyone, (and I mean anyone) to design and create unlimited stretching routines with ease. You don't need any special training, you don't need to know all about anatomy and how muscles work, and you don't even need to know what stretches to choose. The software does it all for you!
All you need to do is choose from a few options and let the software do the rest. It's so simple; it's like child's-play.
As you can see from the tutorials below, all you need to do is...
-
Input some personal information, so you can identify who the routine is for.
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Choose your level of fitness.
-
Decide how many stretches you want in your routine.
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Choose either a Sports Specific routine, a Muscle Group routine, or the design your own routine option.
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Choose the sport or muscle group the routine is for.
-
...and then hit save, eMail or print.
...create as many routines as you want
Click here for more details: Instant Stretch
Review
This program is extremely user friendly. Programs can be created in seconds. Additionally, the email function / compatibility is excellent. You can create programs for your clients, friends, family, etc. and send them over the internet with a simple click of a button. The pictures are high quality and the instructions are clear.
Dr. Rene Asselin (DC, BPHE, CSCS, D.Ac., ART, RTP, CPTI)
Articles
Meditation
A 20 Minute
Vacation: The Amazing Health Benefits of Meditation
by Richard and Mary Maddux
for
www.SixWise.com
Meditation is gaining mainstream acceptance as a beneficial preventive health program. Once thought of as only for eastern monks practicing in remote caves in the mountains of India, today everyone from busy executives to students are enjoying the practical results of daily meditation.
Meditation is one of the better-studied alternative therapies, and it has been shown to provide a wide range of health benefits. More and more doctors and hospitals are recommending meditation as an effective stress buster and useful support for patients of heart disease and many other chronic and acute conditions.
The effectiveness of meditation comes from the fact that one can achieve a state of deep relaxation in just a few minutes. When we settle down into a state of deep relaxation, the body and mind are refreshed and revitalized. This gives us many good effects that are both immediate and long lasting.
Health Benefits of Regular Meditation Include:
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Lower Blood Pressure
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Better Sleep
-
Anti-aging
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Less Anxiety
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Faster healing
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Decreased substance abuse
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Lower Cholesterol
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Stronger Immune Response
Source: SixWise.com
Dr. Rene Asselin (DC, BPHE, CSCS, D.Ac., ART, RTP, CPTI)
HOT Topics
--New Product Release--
My Victory
Weight Control Program
What does the My Victory Program provide?
My Victory is an integrated lifestyle solution that can yield impressive and sustainable results, by changing behaviors and helping to give consumers more control. The program includes:
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AC Complex and AC Shake— provide powerful botanicals to help control appetite throughout the day.*
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GoWear™ fit Armband—a unique technology that helps you measure your caloric burn every day, empowering you with the knowledge you need to reach and maintain your weight loss goals.
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An online community—with access to coaches for one-on-one counseling, clubs for unity and strength, group conference calls, and forums to share successes and challenges, consumers have control to choose the level of support they desire.
Are there scientific studies validating this product?
Pharmanex has conducted an open-label study on the My Victory Weight Control Plan. Forty participants were selected to utilize the My Victory AC Complex and AC Shakes and the GoWear™ fit for 12 weeks. Baseline assessment included weight, body fat, measurement (chest, waist, hip, thigh, and arm), and Pharmanex® BioPhotonic Scanner score. Participants met once a week for a weigh-in and team meetings which included an educational piece on weight loss, exercise, and/or healthy diet. Optional mid line assessments were provided for those who were interested. At the end of 12 weeks, the group lost a combined total of 884 pounds as a group, average loss was 22 pounds per person, 5.3% body fat, and 12.8 inches per person. Scanner scores went up over 6,000 RIC on average per person. A double-blind, placebo-controlled clinical trial evaluating My Victory is currently in progress. The components of My Victory™ Weight Control Plan are substantiated also and based on extensive research. There have been upwards of 500 studies conducted on the active ingredients included in AC Complex and AC Shakes. The GoWear™ fit Armband has proven to be a useful measurement tool and has published studies relating to its ability to accurately measure energy expenditure outside of the studies conducted by the manufacturer (Welk, 2007; Fruin, 2004, Jakicic, 2004). At the 54th ACSM meeting in New Orleans on May 30- June 2, 2007, ten clinical studies were presented.
Pharmanex once again proves that they have the MEASURABLE DIFFERENCE.
The
My Victory program has just been released at the 2007 Global Convention in
Provo just last week and will be available to the public by mid-September,
pending product availability. The weight loss / body transformation system
will be great for those wanting to drop a few extra pounds. The arm band
technology will also be useful for athletes and the general public who many
be interested in health, performance, etc. This tool would also be
appropriate for those trying to gain weight / muscle mass. The ability to
measure is powerful and helps to build long term habits.
Those interested in learning more can contact me personally. Let me know and I'll keep you updated on the actual program release.
Dr. Rene Asselin (DC, BPHE, CSCS, D.Ac., ART, RTP, CPTI)
drrene@synergywellnesscentre.com
Exercise Library
Corpse Pose - Savasana
The corpse pose, or Savasana in Sanskrit, is the most restful pose in yoga. It's the final pose used in most yoga classes, but can also be done on its own to facilitate meditation or relaxation.
Source: ehow.com
Dr. Rene Asselin (DC, BPHE, CSCS, D.Ac., ART, RTP, CPTI)
White Lotus Yoga
at SYNERGY
Contact Information: for class reservations and availability
Cathy Day
Phone: (705) 606-1456
email: whitelotusyoga@gmail.com
Food Review
Papaya
As most of you may know I'm a big fan of using whole foods in the treatment of a variety of conditions. Papaya has a natural enzyme that helps deal with pain and inflammation naturally. Additionally, papaya helps promote good digestion, supports your immune system, etc. Combine papaya with other natural anti-inflammatory type foods such as pineapple, fatty fish, flax seed oil, ginger, Tumeric, etc. and you have an arsenal to help you fend off pain and inflammation while helping to support tissue healing.
Papaya:
The Delicious Powerhouse Fruit that Can Help Prevent Heart Disease, Cancer
by
www.SixWise.com
"Papaya is a sweet, tropical fruit that originated in Central America. Today, though, its popularity has made it easily accessible throughout the United States (which, along with Mexico and Puerto Rico, is now one of the biggest commercial producers of the fruit)." read more...
Remember: "pick a fruit or vegetable to accompany every meal or snack"
Dr. Rene Asselin (DC, BPHE, CSCS, D.Ac., ART, RTP, CPTI)
eBook Review
Body Building Revealed
by Will Brink
A review by Dr. Rene Asselin
There's a lot of myths and
misconceptions in the bodybuilding realm. Similarly, there's a lot of
people who put hard work into their training and get "mediocre" results, at
best. This ebook is an excellent "evidence based", "objective" review of
many of the body building concepts 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 body building supplements, dietary
practices, and exercise strategies. Basically, the ebook is filled with all
the information you'll need to build a healthy, lean, muscular body.
I feel that everyone should have a solid understanding on how to build and
maintain lean body mass. This becomes especially important as we age, and
we all now that our lean body mass is a good reflection of our bone mineral
density. Don't fall short in thinking that this information is just for the
"muscle nerds". The average person who wants to live a long healthy life
would also benefit greatly from some of the information in this ebook
What do you get?
630 pages crammed with everything you could ever need to know about gaining
lean muscle. Who wouldn't want to learn how to gain or maintain their lean
body mass? Did you know that your lean body mass is one of the number one
BIOMARKERS of health and longevity.
The e-book is split into 5 main components.
1 - Nutrition & Muscle Building Diet
2 - Supplement Section (reviews)
3 - Weight Training
4 - High Intensity Cardio Techniques or HIIT
5 - The Mental Edge; goal setting & motivation
+ BONUS
MATERIAL
FREE ONLINE FORUM
With the ebook you get 12 months free access to Will Brink's personal private members area. In this private forum Will and other experts moderators are on hand to help you with your program. There also on hand to answer any questions you may have. In the members area they have pre made nutrition programs / guides, workout charts that you can download, and a very handy cutting edge diet planner which shows you your progress with graphs and charts. They also have online videos of all the exercises you can think of, a nutrition database, a gallery, a shop, tons of resources like body fat calculators, 1 rep max calculators, a live chat box, and the list goes on. The true highlight of the online private forum is certainly having access to Will Brink and his qualified advisors.
Still not convinced?
Below is a
FREE trial copy for your review
Happy Reading!
A s k D r. A s s e l i n ?
QUESTION:
I'm getting on in age and just can't seem to keep the pounds off?
ANSWER:
That's somewhat of a loaded question and I don't have a lot of personal information to go on. However, one thing we know is that our metabolism tend to drop as we age. Your resting metabolic rate is responsible for up to 75% of your total daily energy expenditure. The other 25% will be affected by exercise, stress, the thermic effect of food, etc. You could either simply be more active throughout the day and keep burning more calories, or you could find ways to maximize your resting metabolic rate. In today's society a combination of the two would probably work the best as we tend to live fairly sedentary lives and could use some extra activity. Your resting metabolic rate is greatly influenced by the amount of muscle you have on your body, more muscle = higher resting metabolic rate. Take note that your metabolic rate can reduce while your body weight stays the same. This happens when you lose muscle and gain fat. This is why using a typical weight scales is somewhat useless on it's own. Measuring your body composition is a much better approach (bioelectrical impedance analysis, body fat calipers, hydrostatic weighing, etc.). Back to your original questions. In order to help fend off the pounds as you age I'd work on increasing your muscle mass and resting metabolic rate through eating smaller more frequent meals balanced in protein, carbohydrates, and healthy fats, start weight training if you don't already, and consider doing some high intensity interval training. (HIIT). Unlike long distance cardio, HIIT tends to preserve lean body mass / muscle, while promoting fat loss. Research also supports improvements in VO2max, a rise in growth hormone production, and a greater "after-burn" or post exercise calorie consumption. Meaning your body tends to burn more calories after the exercise session is done, relative to traditional cardio. One of the other benefits of including HIIT in you training program is that you can get all these benefits in a shorter period of time. However, I'd also include some lower intensity cardiovascular work into the mix (walking, light hiking, cycling, etc.). This way you can be active more throughout the week. You see, HIIT requires more rest and you would not be able to do this everyday (2-3x/week max). Overtraining and mental exhaustion would eventually creep up on you.
Don't for get about your diet. Your diet plays a huge role in determining the type of body composition you'll have. It can really sabotage your efforts if you don't watch yourself. Total calories, macronutrient composition, and nutrient timing are all extremely important. Additionally, you'll want to consume a clean whole food diet (fresh fruits and veggies, lean protein sources, whole grains, etc.). Like I said, it's a loaded question and not one that can easily be answered in a short response like this. I'd like to direct you to a few resources that you may find extremely helpful. Additionally, the following link provides a few quick tips: Top 10 Diet Tips You Can't Lose Weight Without. I'd get clearance from your primary health care provider prior to embarking on any new dietary or exercise program, especially high intensity interval training type programs. Don't hesitate to contact me should you require personal assistance in designing a program for you.
Dr. Rene Asselin (DC, BPHE, CSCS, D.Ac., ART, RTP, CPTI)
drrene@synergywellnesscentre.com
"Burn the Fat Feed The Muscle" by Tom Venuto
Precision Nutrition
by Dr. John Berardi
Fat Loss Revealed by Will Brink
Live Better, LONGER!!!
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)