My Blog

Core strength on swiss ball

05/07/2012 16:21:00

Easy and good core exercises to strengthen your core muscle. Core stabilization exercises not only work you abds. but have stabilize your back and posture. So enjoy!

http://www.thepostgame.com/blog/training-day/201204/90-second-ab-blaster

Eating dried plums everyday can keep the bone healthy

04/23/2012 11:21:00

Dried plums are one of the world’s healthiest foods. It appears that they are packed with bone-building phenolic compounds, boron and potassium, all of which play important roles in bone health. Following is a human study that looked at bone markers and bone density exams.

Comparative effects of dried plum and dried apple on bone in postmenopausal women

Journal of Nutrition September 2011 - Hooshmand S, Chai SC, Saadat RL, Payton ME, Brummel-Smith K, Arjmandi BH.

Breakdown of the study in a nutshell

Study appeared in the Journal of Nutrition, September 2011

236 women were recruited who were 1-10 years postmenopausal. 160 women qualified and they were randomly assigned to: 100 grams/day dried plum (about 12) or dried apple.
Participants were not on hormone replacement or any other medication known to influence bone metabolism
Participants received 500 mg calcium plus 400 IU vitamin D daily
Bone mineral density (BMD) of lumbar spine, forearm, hip and whole body was assessed at baseline and at the end of the study using dual-energy X-ray absorptiometry.
Blood samples were collected at baseline, 3, 6 and 12 months to assess bone bio-markers.
Physical activity recall and 1-week FFQ were obtained at baseline, 3, 6 and 12 months to examine physical activity and dietary confounders as potential covariates

Findings

Dried plum significantly increased BMD of the ulna (forearm bone) and spine in comparison with dried apple.
Only dried plum significantly decreased serum levels of bone turnover markers including bone-specific alkaline phosphatase and tartrate-resistant acid phosphatase-5b.

Conclusion of authors

The findings of the present study confirmed the ability of dried plum in improving BMD in postmenopausal women in part due to suppressing the rate of bone turnover.

Opinion of authors

Among the nutritional factors, dried plum or prunes (Prunus domestica L.) is the most effective fruit in both preventing and reversing bone loss.

Balancing blood sugar problems

04/13/2012 12:23:00

If you are experiencing a blood sugar balance program please listen!

https://metagenics.webex.com/metagenics/ldr.php?AT=pb&SP=MC&rID=14475397&rKey=5f3fda1cbeeed527

Nutrition 101

04/13/2012 12:13:00

Are You Sending Your Body Mixed Signals for Health?

You truly are what you eat…and that starts with how food and other natural substances that complement the diet affect your cells and influence your health.

In the past, the main focus was on the nutrients we might be missing. That's still important. However, now scientists realize that there's a lot more to consider when planning our daily diets than just avoiding a deficiency. Healthy eating, nutrition, and other modifiable lifestyle factors can help you reverse the disease process and improve health.

Armed with the basic nutritional knowledge we've provided here, you and your health care provider can work together to develop the dietary and lifestyle prescription that's exactly right for you.

How Lifestyles Affect Your Body's Nutritional Intake

Despite a wide variety of foods, people today generally eat more but actually get fewer nutrients. Many common aspects of daily life can deplete the body of the nutrients it needs to function properly:

Drinking—alcohol, coffee/sodas (caffeine)
Smoking—nicotine
Medications—statin drugs, corticosteroids, diuretics
Eating—junk food, refined carbohydrates
Stress—work, family
State of Health—illness, injury, intestinal issues, pregnancy

These things can rob you of nutrients by:

Increasing your need for certain nutrients
Causing accelerated nutrient loss
Impairing the absorption of nutrients from food

What You Eat Affects How You Feel

Processed foods and other unhealthy dietary habits can interfere with the dietary signals sent to cells throughout the body, which can lead to premature aging and disease. Addressing unhealthy eating patterns allows you to manage symptoms and even halt or reverse the progression of illness. Eating plans can also be tailored to specific conditions to maximize healthy signals—to help regulate blood sugar or reduce inflammation, for example.

Eating to Send a Healthy Message

Are 3 balanced meals a day enough to keep you healthy? Food is the preferred source of nutrients to supply you foundational nutrition needs for basic health maintenance. Knowing how to eat to maximize these nutrients will help you stay on a path of reduced disease risk.

As you probably know, the foods you eat can be broken down into 3 categories: fats, proteins, and carbohydrates. They're all essential to health—but not every food supplies them in a "good" way. And too much of anything—even a good thing—is still too much. Work with your health care provider for suggestions on daily calorie intake and serving size suggestions to match your individual needs and activity level.

Some Fat is Good for You

Fat is a vital nutrient that your body needs for a wide range of biological processes, including growth, healthy skin, and absorption of nutrients. It's also an important fuel source. Eating the right fats, in moderation, will help you feel full faster, and in turn, decrease your appetite. They can even help lower your risk of heart disease by reducing your levels of total and LDL ("bad") cholesterol.

Good. Mono- and poly-unsaturated fats and omega-3 fatty acids (from coldwater fish, nuts, flaxseed oil) are healthy.
Bad. Saturated fat and trans fat (from animal products and processed foods) can be harmful.
Disease alert. Saturated and trans fats can increase your risk of heart disease by increasing your total and LDL cholesterol.

Protein is More Than Just Meat

Protein is a key component of practically every tissue in your body, including muscle, skin, hair, and other tissues. Proteins manufacture the enzymes and hormones that power digestion, metabolism, and tissue growth and repair.

Protein can be found in all meats and vegetables. Some are "complete" proteins (typically from animals) because they contain all the essential amino acids your body needs to build more protein. Others are "incomplete" proteins (vegetables, nuts) because they lack one or more essential amino acids.

Good. Lean cuts of meat, white poultry meat, whey protein, soy protein, nuts (in moderation), beans, reduced fat dairy products (or dairy substitutes).
Bad. Fatty cuts of meat, dark poultry meat, excess cheese or "whole" dairy product consumption, poultry skins.
Caution. Even lean protein sources can be prepared in unhealthy ways—battered, deep fried, or covered in fatty sauces or cheeses.

Carbohydrates: the Key to Healthy Eating

Carbohydrates are important sources of energy and can be found in most foods. Not all carbohydrates are beneficial, so choosing the right carbohydrates is essential.

Good. Better sources of carbohydrates are whole grains, vegetables, fruits, and beans. These foods are a good source of energy and provide fiber, vitamins, and minerals—as well as phytonutrients that are essential for good health.

Bad. Refined carbohydrates or sugars (white bread, white rice, pastries, sugary sodas) provide little or no nutritional value.
Caution. Even the best carbs can be prepared in bad ways. Overcooking can deplete nutrients, or they can be covered in cheese, butter, and fatty/sugary sauces that counteract their benefits.
Disease Alert. Over time, a steady intake of refined carbohydrates can lead to insulin resistance, a harmful condition in which the body can't properly convert blood sugar into energy. Insulin resistance, in turn, can result in weight gain, low energy levels, diabetes, heart disease, and other health conditions.

Fiber and Water: Filling You Up and Cleaning You Out

Good sources of fiber include bran, beans, brown rice and nuts, and green vegetables (broccoli, asparagus, spinach). Your health care provider may also recommend a fiber supplement. Dietary fiber helps:

Promote healthy insulin and blood sugar response by slowing digestion, which helps to prevent a surge of blood sugar.
Create a feeling of fullness, helping you control the amount of food you eat.
Increase bowel motility, helping you empty what your body doesn't need more regularly.
Disease alert. Low fiber diets can increase the risk to insulin resistance, digestive discomfort, and more serious intestinal concerns.

Water helps to transport vital nutrients to, and export waste from, our cells. It's also necessary to moisten the lungs and respiratory tract, lubricate joint surfaces and internal organs, and ensure proper digestion. Like fiber, it can increase the feeling of fullness and aid in toxin removal. So it's important to make sure you're getting enough water every day.

Targeted Nutrients—Extra Help for Improving Health

The growing field of research in nutritional genomics—or nutrigenomics—has demonstrated the effects that nutrients and plant substances can have on modifying the expression of genes in favor of good health. This has led to the development of research-based nutraceuticals and medical foods that complement dietary approaches to address today's top health concerns.

"Boosting" Your Healthy Message with Nutritional Supplements

Even if you eat a nutritious diet, you might benefit from nutritional supplementation. Nutritional supplementation not only helps you maintain adequate nutrient levels. It can also help improve your health or manage chronic health conditions.

The following are key areas for targeted support along with some recommended nutrients:

Health maintenance—multivitamin/mineral, essential fatty acids (EPA/DHA), calcium, vitamins B, C, D & E, other antioxidants, phytonutrient complex, fiber, probiotics
Body composition—protein, conjugated linoleic acid, chromium, L-carnitine
Bone health—MCHC, calcium, vitamin D, boron, magnesium, ipriflavone, berberine, hops, phosphorus
Brain function (cognition, memory)—ginkgo biloba, prolie-rich polypeptides, huperzine A, folate, N-acetylcysteine, EPA/DHA
Detoxification & liver/kidney function—silymarin, epigallocatechin gallate, watercress, cordyceps, folate, chlorophyllin, andrographis, hops, methionine, artichoke
Digestion—lipase, proteases, amla fruit, betaine, pepsin, zinc carnosine, chamomile, peppermint, certain raw organ concentrates, probiotics
Immune, sinus & lung health—vitamins A, C, D & E, andrographis, hops, zinc, amla fruit, selenium, Chinese botanicals, Ayurvedic botanicals, homeopathic remedies, perilla, garlic, select mushrooms, probiotics, whey protein, echinacea, ginger, licorice,
Intestinal health—probiotics, glutamine, plantain fruit, coptis root, oregano, red thyme, sage, ginger, fiber
Joints, tendons & muscles—hops, magnesium, glucosamine, MSM, chondroitin, antioxidants, EPA/DHA, calcium
Men's health—arginine, tribulus, zinc, saw palmetto, soy, plant sterols, epigallocatechin gallate, ashwaghanda, DHEA
Minor pain relief—ginger, turmeric, reduced iso-alpha acids from hops, boswellia
Mood—St. John's wort, DHEA, folate, inositol, EPA/DHA
Relaxation & sleep—lemon balm, passionflower, valerian, L-theanine, casein tryptic hydrolysate, epigallocatechin gallate, N-acetylcysteine, Chinese botanicals, L-5-hydroxytryptophan, L-theanine
Sports nutrition—whey protein, electrolytes, magnesium, long-chain glucose-polymers
Stress management—licorice, ashwagandha, rehmannia, ginseng, cordyceps, Chinese botanicals, homeopathic remedies
Women's health—indole-3-carbinole, isoflavones (soy, kudzu, red clover), Chinese botanical blends, chasteberry, choline, calcium, ashwaghanda, black cohosh, folate

Be sure to discuss nutritional supplementation with your health care provider, especially if you have a health condition or are currently taking medication. If you don't have a health care provider to recommend nutritional supplements, you can contact us.

Article by Metagenics

Healthy Holiday Eating

12/07/2011 14:48:00

Great tips to fight off those extra pounds during the holidays!

Healthy Holiday Eating

Food is everywhere during the holiday season, making it tough to stick to your healthful eating and exercise habits. However, with a little attention, you can make it through the holidays without losing track of your healthy lifestyle.

Is it true that the average person gains 5 pounds between Thanksgiving and New Year?s Day?
People often do gain weight during the holidays, but how much weight? In 2000, a study of 195 adults showed an average holiday weight gain of between .75 pounds (lb) and 1 lb. However, 14% of those studied gained 5 lb or more. In this study, those who were overweight or obese gained more holiday pounds than those who were normal weight. According to the study, while most people gain less than 1 lb during the holidays, the holiday weight gain is one reason that your weight creeps up from year to year.

What can I do to prevent gaining weight over the holidays?
Are you dreading the holiday season because you think you will gain back all of the weight you have lost in the last 6 months? The best advice is to change your mind-set. Do not expect to lose weight between Thanksgiving and New Year?s Day. Instead, focus on not gaining weight. For success, keep a regular exercise pattern and healthy diet during this time. After all, the fine food of the holiday is one of the pleasures of the season.

Allow yourself to splurge on foods that make your holiday season meaningful. Enjoy your favorites in small amounts. Try to cut back in other ways, and keep your exercise schedule on track.

What can I do to stay active when I am traveling and cannot get to my gym?
Exercising during the hectic and sometimes stressful holiday season can help you maintain your weight and sanity. If you are a true ?gym rat,? most gyms will allow you to visit as a guest, although sometimes at a hefty fee! Walking, running, or stair-climbing are easy when you are traveling?you can do these activities almost anywhere. For resistance training, check your sporting goods store or online for rubber resistance bands. They slip easily into a travel bag and are lightweight?use them to strengthen and tone almost any body part.

You may need to adjust your expectations for holiday exercising. Try to stay flexible. Know that you might miss out on some workouts. Sneak in exercise whenever you can by taking a walk after a large meal, for example. Make sure to get back to your regular exercise routine when you return home.

How can I stay on track and not overeat at holiday functions?
You can keep your calorie intake under control in many ways. Try these tips and see which ones work best for you:

Survey the entire table before you take any food. Decide what foods are worth eating and which you can ignore, and then stick to that decision. Why waste calories on foods that do not bring you pleasure?

-Eat a snack before you leave home. If you arrive at a party starving, you are more likely to eat too much.
-Eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, lite beer, or a wine spritzer), instead of punches, eggnog, and mixed drinks that can have up to 500 calories/cup.
-Sip a large glass of water between every alcoholic drink, nonalcoholic punch, or eggnog. This will help keep you hydrated, and you will drink fewer calories by the end of the night.
-When you are hosting, make sure the menu includes lower-calorie foods, such as fruits, vegetables, and lean meats. When you are a guest, bring along a lower-calorie dish to share.
-Try not to hang out near the food. Find a comfortable spot across the room, and focus on people instead of eating.
-Watch your portion sizes. Do not cover your plate completely with food. When it comes to holiday sweets and alcoholic beverages, less is better.
-Drop out of the ?clean plate club.? Leave a few bites behind every time you eat, especially if you are eating something you do not really care for.
-Enjoy your favorite holiday treats, but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.

Visit these Web sites for free reduced-calorie and reduced-fat recipes:

www.foodfit.com
www.deliciousdecisions.org
www.allrecipes.com

Reference

Roberts SB, Mayer J. Holiday weight gain: fact or fiction? Nutr Rev. 2000;58:378-379.

Why do I still have Thyroid symptoms

10/18/2011 12:06:00

Why do I still have Thyroid symptoms? By Dr. Datis Kharrazian's

If anyone is in doubt of their Thyroid symptoms being dismissed by their doctors please read this book. It really opened my eyes to how common primary and secondary thyroid conditions are in the asian population. Also, how easily our thyroid is altered by the toxic conditions of our environment (food, water, air, etc)

Fitness Log

10/17/2011 17:00:00

Join others in discussions of daily workout routines, proper nutrition, injury prevention, and sound advices from experts.

Only members see the group, who's in it, and what members post. — myfitnessjournal@groups.facebook.com.

You can also post to the group by sending an email to this address.

LA marathon

03/23/2011 14:41:00

Congratulations Dr. Yoo for finishing the LA marathon with a new personal record time!

Spinal care and nutrition classes

02/15/2011 16:15:00

Spinal care classes and nutrition classes given by David Yoo D.C.: Mon. @ 6:00 pm and Fri @ 12 pm

Please sign up for these classes to educate yourself to improve your health and wellness.

Classes are offered at no charge.

The doctor of the future

01/21/2011 18:49:00

"The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in care of human frame, in diet and the cause and prevention of disease.“

-Thomas Edison