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2007 Newsletter        March / Issue #10
  

Words from the editor

In this ISSUE

 
It's been a few months since our last newsletter (Issue 9).  Our website is currently being overhauled and we've had a few technical glitches with our server.

Enjoy this months Newsletter!

In good health,

Dr. Rene Asselin

www.synergywellnesscentre.com

 
►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

Food Science

Acid Base Balance?

An interesting look at why fruits and vegetables are proving to be more osteo-protective than calcium?

In the U.S. calcium intake is one of the highest in the world, yet paradoxically we also have one of the highest rates of bone demineralization (osteoporosis).  Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake minus calcium excretion).  Most nutritionists focus upon the calcium intake side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important. Bone health is substantially dependent on dietary acid/base balance.  All foods upon digestion ultimately must report to the kidney as either acid or base.  When the diet yields a net acid load (such as low-carb fad diets that restrict consumption of fruits and vegetables), the acid must be buffered by the alkaline stores of base in the body.  Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load.  Read more.....

Source:  www.thepaleodiet.com  

Dr Rene Asselin;

Just another reason to get your daily intake o f fresh fruit and veggies.  I like the idea of getting to the root, or the cause of the problem rather than simply patching the problem with supplements or medication.  For the most part, I feel that supplements should be used as a "supplement", and not as a quick fix / miracle cure.  They should be used to optimize and support a healthy diet and lifestyle, not compensate for poor habits.  We need to examine the questions as to WHY?  Why am I constipated, why is my blood cholesterol high, why am I chronically fatigued?  Specifically, in the case of bone mineral density, we must first fix the diet, general lifestyle, and exercise habits.  Relying on a supplement while eating McDonalds and watching TV, or surfing on the internet all day simply won't cut it. 

Here's a comprehensive food table that will allow you to calculate the acid base loads for different foods.  Allow me to put this chart into perspective for you.  Just because a food has a high acid load does not mean you must avoid that food like the plague.  The chart is meant to help you balance the acid loads of foods within a meal, or in the context of an entire day.  By combining alkaline fruits and vegetables throughout the day you can balance more acid foods such as fish, grains, meats, etc.

Food Table PDF

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

 
Welcome!

Synergy Health & Wellness Centre would like to welcome Dana Monette (RMT) to our team of doctors and therapists.

Dana studied linguistics at the University of Ottawa and graduated from Massage Therapy school becoming licensed with the RHPA (Regulated Health Practitioners Act) in 1996. Over the last decade she has focused on learning new skills and techniques to improve the overall health, communication and expression of the body and mind. This passion lead to the research and development of Performance Evolution Inc, Synerkinetics and Aha! Business Concepts. As the founder and creator, she has had a wonderful opportunity to mentor and be in practice with many experts in their profession and to further develop her specialization in human performance and function.  The success and results from her clients, teaching and coaching, as well as in her own life continues to inspire and motivate her.

• What to expect

• Service rates

Dana Monette RMT
1 First Street, Suite 224
(Synergy Health and Wellness)
Collingwood, Ontario  
Telephone:  (705) 888-1533
Email:  dana@performanceevolutioninc.com 

Climate Change

News Releases

Olympic skiers play it cool with Suzuki

CALGARY — Two of Canada’s leading winter athletes are fighting global warming by joining the David Suzuki Foundation to play it cool.

Concerned about the future of their sports — as well as the future of their family and the environment — Olympic medalist cross-country skier Sara Renner and partner double World Cup winner Thomas Grandi are going carbon neutral, shrinking their environmental impact and offsetting the greenhouse gas emissions they produce.

“Play it cool” is a new initiative by the David Suzuki Foundation to get winter athletes to help combat global warming and reduce greenhouse gas emissions.

“Global warming threatens the winter sports we love and that help define us as a nation,” says Thomas Grandi. “If we continue business as usual, we’re going to lose that cultural identity and all the recreational opportunities that go with it.”

A recent United Nations report warns that downhill skiing could disappear completely at some resorts by 2030.  read more......

Research Review

Myth Busting 101

GREEN TEA


Am J Clin Nutr, 70(6):1040-5 1999 Dec

Dulloo AG ; Duret C ; Rohrer D ; Girardier L ; Mensi N ; Fathi M ; Chantre P ; Vandermander J

BACKGROUND: Current interest in the role of functional foods in weight control has focused on plant ingredients capable of interfering with the sympathoadrenal system. OBJECTIVE: We investigated whether a green tea extract, by virtue of its high content of caffeine and catechin polyphenols, could increase 24-h energy expenditure (EE) and fat oxidation in humans. DESIGN: Twenty-four-hour EE, the respiratory quotient (RQ), and the urinary excretion of nitrogen and catecholamines were measured in a respiratory chamber in 10 healthy men. On 3 separate occasions, subjects were randomly assigned among 3 treatments: green tea extract (50 mg caffeine and 90 mg epigallocatechin gallate), caffeine (50 mg), and placebo, which they ingested at breakfast, lunch, and dinner. RESULTS: Relative to placebo, treatment with the green tea extract resulted in a significant increase in 24-h EE (4%; P < 0.01) and a significant decrease in 24-h RQ (from 0.88 to 0.85; P < 0.001) without any change in urinary nitrogen. Twenty-four-hour urinary norepinephrine excretion was higher during treatment with the green tea extract than with the placebo (40%, P < 0.05). Treatment with caffeine in amounts equivalent to those found in the green tea extract had no effect on EE and RQ nor on urinary nitrogen or catecholamines. CONCLUSIONS: Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se. The green tea extract may play a role in the control of body composition via sympathetic activation of thermogenesis, fat oxidation, or both.

Take Home Points??

90mg of green tea extract raised

"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
 

Exercise Mythology

LOWER BACK

#1. Stretching the back and increasing range of motion is beneficial and reduces back problems.

Reality:  Contrary to popular opinion, "scientific evidence shows that, on average, those who have more range of motion in their backs have a greater risk of future troubles."  Mcgill 2003.

#2. Increasing low back strength is beneficial and reduces back problems.

Reality:  Contrary to popular opinion, "strength has little association to low back health.  In fact, many people hurt their backs in an attempt to increase strength." Mcgill 2003

#3. Sit-up exercises are beneficial and reduce back problems.

Reality: Performing sit-ups both replicate a potent injury mechanism (specifically posterior disc herniation), and results in high loads on the spine." Mcgill 2003

More Information

If you missed our last newsletter (issue 9) you may want to review the information on lower back health in the exercise flexibility library.

"Your body's a temple, take care of your back!"

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.

Happy Training!

Dr. Rene Asselin

Exercise & Flexibility Library

Hot Topics on the WEB

Conquering Enemies of the Spine
by Michael Stare and Cassandra Forsythe

"Sometimes the simplest solutions are, in fact, simple."

As a physical therapist and conditioning specialist, one of the most common ailments that sends people my way is low back pain. I'll spend hours working with clients teaching spinal stabilization exercises, performing joint mobilization, manual traction, stretching, and instructing proper spine mechanics with lifting or working. Most people usually leave my care feeling much better and think their problem is gone, but there are those who return with the same issues, if not more. 

Now, this doesn't mean I'm a bad physical therapist; it means these people are continuing to do something that's irritating their backs, whether they realize it or not. I often tell my patients that you wouldn't expect your headache to go away if you took Tylenol and then proceeded to bang your head against a wall. The treatment, be it at the hands of a skilled clinician or the advice of a conditioning expert, can't be effective if you continue habits that cause or aggravate your condition. read more...

The following is an example of one of the exercises discussed in the article.

1) To deload while sitting, you're going to essentially hold your body above your seat with your arms.

Source: Tnation.com

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

 

Mechanism proposed
for black cohosh
"menopause benefits"

Food Review

Recipe of the Month

Canada's New Food Guide 

    Canada's Food Guide Click Here

  Mung Beans

Basic Mung Dhal

• 1/2 cup split hulled mung beans (mung or mong dhal).

• 3-4 cups of water

• Rock salt to taste

• 1 tsp - 1 tbsp ghee (clarified butter)

• 1/2 tsp cumin seeds

• 1/8 tsp tumeric

Note:  I often substitute celtic sea salt for rock salt, olive oil for ghee, and often include finely chopped fresh garlic and ginger to the mix.

Instructions: Sort and wash the dhal. Drain. In a heavy-bottomed pot, add the washed dhal, turmeric and 3 cups water. Bring to a boil; then turn heat down to medium/low and simmer-cook until dhal is butter-soft (about 30-40 minutes). Stir occasionally to prevent sticking, and add more water as needed to maintain desired consistency. If foam forms on the surface, skim it off and discard. When cooked, add salt and stir. In a separate pan, heat ghee until melted to a clear oil. Add the cumin seeds and stir to release aroma. The cumin should turn a rich dark brown but not burn. Pour the ghee-spice mixture carefully over the dhal. Stir and serve immediately with boiled Basmati rice or other whole grain and vegetables. (In a thinner consistency, this dhal can be drunk as a nourishing soup-beat with a metal whisk to a smooth consistency and heat through).

Source: Boloji.com

 Happy Cooking!!

Book Review

Product Review

Body Building Revealed

By Will Brink

New 2006/07 Release

If you enjoyed Will's ebook Fat Loss Revealed, You're going to be in for another treat !

Happy Reading!

Dr. Rene Asselin

Align Right

"Custom Fitted Pillows"

    

US FDA Registered Medical Device
Canadian Medical Device #5097

•The Company
•Frequently Asked Questions
•Letters from customers

Research LINKS

Chronic Next Pain Study;
 
*JMPT "The effectiveness of the Align Right pillow in reducing chronic neck pain severity."

"Your sleep is precious!"

*Demo pillows are available. 

Call today for more information:

Collingwood
(705) 446-5828

Penetanguishene
(705) 734-4334

drrene@bmts.com

A s k    D r.    A s s e l i n    ?

Question:

Are you familiar with food combining?  I was told not to combine proteins with grains in one meal.  I've was also recommended to eat fruit or dairy by themselves.  I was then directed to a few resources to learn more about proper food combining.  I'm a little lost and don't know what to think.

Great Question!!!

"Sorry in advance but I digress a little here".

Your confusion is the exact reason why I get so excited about nutrition, it seems so simple but at the same time it tends to confuse even the best of us.  Yes, I am familiar with food combining.  It's really nothing new.  Back in high school was when I first develop a fascination for health and nutrition.  Particularly I was interested in anything that could help improve my athletic performance. 

Anyway, I started reading book after book on nutrition.  At this time in my education I did not have much a scientific background in nutrition or biochemistry.  However, I was fascinated at how each of the books seem to have a unique perspective and something to offer.  I learnt how food affected the endocrine system, the digestive system, the cardiovascular system, etc.  Each author seemed to have what they thought was the answer.  They also tended to have a unique theory or framework to prove their hypothesis.  Many of the authors where also able to support their views with research literature.  For instance: The ZONE by Barry Sears, and The Schwarzbein Principle by Diane Schwarzbein focused primarily on how foods and their proportion effect the endocrine system.  By having the correct ratios of proteins, carbohydrates and fats at each meal or snack was paramount in both of their books.  They where also big proponents of the glycemic index.  Other authors looked at the cardio-protective effects of a low fat diet high in complex carbohydrates (Dean Ornish).  Many of the books seem to have conflicting ideas.  However, I was fascinated to learn more. 

Getting a little closer to your question; the zone wanted you to balance your proteins, carbs, and fats at every meal or snack.   On the other hand, many of the food combining authors did not like combining certain carbs with protein.  They felt that the digestion system was not optimal if the two where mixed.  Likewise, the author of the zone felt that the endocrine response (blood sugar, etc.) would not be optimized if foods where not combined properly.  I came to the conclusion early on that authors seemed to be stuck in their own little paradigms.  You see this today; low fat, high fat, low carb, high carb, low protein, high protein, raw food, vegan, vegetarian, fruitarian, etc.  What I'm trying get at here is that I feel that we've forgotten about some of the basics.  More specifically to your question on food combining we must ask ourselves if something is optimal for digestion, does it mean that it's optimal for an endocrine response, etc.  If you go on a particular diet and your digestion improves, does this mean that this diet will be optimal for hormonal regulation?  Can you see what I'm hinting at?  If we followed every theoretical framework that seemed plausible (raw foodist, food combining, fruit before noon, etc.), we basically would be restricted to plain water. 

It's hard to put it into words but we simply need to find a balance.  Most people really need to work on the basics.  How many people do you know that get adequate exercise everyday, control their stress, balance work and play, eat 3 meals per day including 1-2 healthy snacks, and ensure adequate daily fresh fruit and vegetable intake?  Not many, and we tend to focus on whether or not I should be adding blueberries to my plain yogurt, or whether I should combine brown rice with my salmon and veggies??  I'd be ecstatic if people would simply start eating more whole foods.  Since you asked this question, I may be preaching to the converted, sorry if I am.  Don't get me wrong, certain aspects of food combining may be important for certain individuals or certain population groups.  And, I don't know why you may have been recommended to follow food combining principles.  For certain digestive complaints, health conditions, body types, food combining may be important.  Also, for short term use it may help to cleanse and support the body?  However, for the average individual who is healthy, eats a whole food diet, exercises regularly, and controls their stress, I don't feel there is a need to follow these types of restricted eating patterns.  For the most part, I feel that the human gut or digestive system when functioning properly can handle different types of foods combined together.  Personally, I find that impaired digestion happens more often from eating too much food at one meal, being highly stressed, and from a variety of food allergies and intolerances people may be unknowingly suffering from. 

I hope this helped answer your question. 

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.

____________________________

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

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)
 

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