Muscle Mass…When do we start to lose it?

Dr. Duane Paterson of Universal Chiropractic & Functional Rehabilitation in Elk Grove, CA, also known by his colleagues and friends as “Dr. P.” Dr. Paterson is a Doctor of Chiropractic and a Certified Performance Enhancement Specialist through the National Academy of Sports Medicine. Also he’s the Strength and Conditioning Coach for Franklin High School in Elk Grove.

Dr. Paterson is a former construction worker and while working on the railway, he sustained an injury to his back and neck. After experiencing pain that wouldn’t subside and with the advice of his father, he reluctantly decided to seek chiropractic services. Upon his experience, and the encouragement of those treating him, he decided to seek a career as a chiropractor.

When asked, “At what age do we start to lose muscle mass?” According to Dr. Paterson, at the age of 25 when most of us feel invincible we’re actually losing muscle mass. Research has shown between the ages of 25-50 we could lose up to 15 percent of our muscle mass naturally. From age 50 on, the decline can become quick and we can lose up to 30 percent of our muscle mass, for a total of 45 percent loss of muscle mass. It’s one of those processes that is very insidious; otherwise it’s very slow, so we’re not aware that it’s going on until one day we realize, “We’re unable to get out of this chair, we’re having trouble getting up the stairs and we try to figure out, “When and how did this happen?” It happens slowly, over a period of time and then it reaches a level when you start to notice the decline.

This is what Dr. Paterson does when he has a patient that complains of hip pain. He administers the chair squat test. This allows him to see if the patient can get out of the chair without using their arms or swaying their body (leaning your body forward to get up.) If they can’t perform this test, then he knows they have some level of muscle loss and the medical term for this condition is called Sarcopenia. Dr. Paterson stated, “In the 10 years he’s conducted workshops, unless the individual is associated with the medical community they had never heard of Sarcopenia.“ According to Dr. Paterson, the interesting thing about Sarcopenia it affects all us, none of us can escape it – we all have a natural amount of muscle loss as we age. This condition costs the health care system approximately $18 billion a year to treat. What we see from Sarcopenia is this; it’s the number one reason for early disability in seniors. It leads to their inability to get up from a chair, get out of a vehicle, or climb stairs. It also contributes to instability, because they don’t have the strength to recover so it contributes to falls. We know that the loss of muscle mass decreases the amount of protein available to our immune system, so our immune system becomes suppressed. Due to the loss of muscle mass, we’re unable to maintain our body temperature, so we get cold easily. There are other symptoms that occur, but these are some of the main things that surface. Loss of muscle mass actually contributes to osteoporosis because we don’t move and as we become weaker, we don’t move as much and that contributes to the loss of bone.

According to Dr. Paterson, the amazing thing about this condition, it’s very, very easily fixed – without medicine, without a trip to the doctor, but with the right coaching and the right exercise techniques.

According to Dr. Paterson, studies have been conducted on individuals who were over 80 years old who were experiencing significant muscle loss and the inability to move. The seniors were placed on a twelve week weight lifting regimen. You can imagine the small measure of weight suitable for someone 80 years old. It’s a very light amount. At the end of the twelve weeks, they measured most of the people in the study at a 30 percent increase in muscle mass. There was also a 30 percent increase in strength. The most amazing part of that study found that when you reach a certain level of muscle loss your body metabolically will quit using protein to build muscle, so it doesn’t matter how much protein you eat at that point your body won’t take it in. When the individuals in the study started lifting weights and had a need for the protein, their protein uptake in their muscles measured 182 percent. Dr. Paterson stated, I’ve had individuals say to me, “Am I too old to lift weights.” I’d tell them, “You’re never too old to lift weights, but you need to start at the level that you can. Dr. Paterson stated, “So the whole point is to get people to start doing exercise to increase their muscle mass to prevent this from happening to them. We start people at every age level. We have 80 year olds that come in for treatment and we start them on very simple weight lifting and squatting techniques to help to increase their muscle mass and it does make a big difference for them.

Dr. Paterson stated, “We have seniors who come in for treatment who are experiencing hip problems, who can’t even get out of a chair. We work with them for a period of time and eight to twelve weeks later they’re getting out of the chair, their balance is better, they feel more energized and they are a lot stronger. According to Dr. Paterson, an elderly patient’s fear of falling and ending up in the hospital is their primary motivation for participating in the exercise programs.

Studies have shown the number one reason for early death in seniors is an accidental fall. A senior citizen has a greater chance of death from a fall where a hip is broken, than from a diagnosis of cancer or heart disease. That is a statistic that should make all of us take notice – for ourselves as well as for an aging loved one. A broken hip is a big deal…

For more information about Dr. Duane Paterson and Universal Chiropractic & Functional Rehabilitation you can visit their website www.universalchiro-rehab.com, or you can contact them at 916-683-3900.

The Importance of Avocados For Your Beauty and Health Needs

In every woman’s agenda of their personal beauty needs is one thing, to look and feel beautiful, and rock their beauty in the public. The simplest way most want to achieve that is using the products that are appealing and have worked on others, not knowing that the products may cause their beauty to fade over time. To achieve beauty. You need to make sure you hydrate your hair and your skin.

Avocados is that ingredient that’ll help your hair and skin look and feel hydrated. Rich in Vitamin A, Vitamin K, fiber, folate, Vitamin B6, Vitamin C, copper and potassium, avocadoes are rich in the necessary vitamins that are meant to combat dryness and brittle hair, as well as dry and ashy skin. In addition, avocados have fatty acids that the hair needs in order to feel strong and fortified. Lastly, Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol.

After going through the day of wearing make up and having chemicals in your hair, or after sweating from hard work, your hair and skin need to hydrate. There are two types of avocado mixtures that treat the hair, scalp, and your skin. You can find the recipes from this article: Avocados Hydrate Skin & Hair! The best thing about having the avocado mask for your hair and skin is that it takes 15-20 minutes to do daily, which can determine the outcome of the look and feel of your hair and skin.

Review and use those recipes to reduce the hair and scalp problems you’ve been having. It’s better than always taking that trip to the salon or a dermatologist. Use these basic methods of skin and hair care and you’ll always look and feel hydrated.

So What Are Parabens??

A few months ago, I was listening to the Yolanda Adams morning show. Actually, I happened to catch the tail end of her Wellness Wednesday show. She shared with her viewers the importance of limiting the use of parabens in their personal products because of her own personal experience.

One of our contributing writers, Nancy Yilk, owner of Optimum Health, spoke about the importance of using paraben-free products. This subject was discussed in our October 2009 e-mail newsletter. Once again, I would like to share Nancy’s article on this subject.

So What are Parabens?

Parabens are used to extend shelf life in products such as shampoos and personal body care products from shaving cream to lotion. What I often refer to as our personal jams, jellies, lotion and potions, items that we use on our skin to keep us looking good and keep us clean. Parabens are found in toothpaste, used as a food additive, and are found in products such as pharmaceuticals and even added to health food products. Parabens widely used, are not hard to find in products that you use daily throughout your home. Concerns surrounding parabens are that daily chemical use on a minute-by-minute case is giving us an over- exposure. Parabens broken down to their chemical structure (as our body breaks them down) mimics the structure of estrogen in our body. So much so, that our bodies mistake these chemicals for estrogen and receptors on our cell membranes are locking onto these artificial chemicals. That causes hormonal disruption. Natural hormones produced by our body move in and out of the cell receptors as needed. These chemicals from personal health care products appear to accumulate in tissue at unnatural and unsafe levels.

Eighteen years ago, I began making efforts to share with clients the health risks of chemicals called parabens found in personal care products. I first became aware of them when breast cancer researchers were identifying them with breast cancer. There was a PBS documentary called, “Exposures” hosted by Olivia Newton -John that reported to the public the concern. Unfortunately, over the last two decades, more clients came to me looking for paraben-free products because they were dealing with hormonal cancers. Many felt frustrated that information of the health risks of parabens had not reached them earlier. Universally, they felt they could have easily chosen differently if they had known the risk of parabens and the benefits of a paraben-free product.

When it comes to these chemicals, experts are divided on the discussion and the public is concerned that their best interests are not being kept in mind. The public is definitely taking the side of caution, voting on the issue with their dollars. Consumers are re-assessing any product with parabens and actively seeking alternatives. Bottom line is this; it is a concern that is not going away and it affects not just your clients, but you too. as salon owners. Your exposure is even higher, putting you at even greater risk than the public as you have your hands in these products daily.

Salon owners, think of it this way, our skin is what separates us from each other... it makes me, me and you, you. However, you must look at your skin the way your body uses it. Your skin cells are epithelial cells which are the type of cells not just on our outside skin, but are the same type of cells that run the entire pathway of our internal mucosal barrier from our mouth and digestive tract, to our bowels. This is why the skin is the largest organ in the body. Our skin is not what separates us from the world it is what connects us to the world and lets the rest of our body know what is safe or threatening to us. The primordial chemical fact of how our body communicates to its environment cannot be avoided. It is this communication that globally tells all our other body cells what is going on… whether we are exposed to a toxin found in nature or a raindrop that nourishes.

What’s being added to the mix of this time- tested communication is the fact that when you add up all the synthetic chemicals that are considered “within normal limits” allowed in our air, water and food source it equates to over sixteen pounds ANNUALLY. Since our creation, the human body has never before encountered these levels of synthetic chemicals. We have been exposed and over-exposed for just the last 50 years. Think of the fact that we’ve had dairy in the diet for a couple of thousand years and the human body has yet to mutate to fully handle dairy, so there is a legitimate concern of the over burden of these multiple chemicals. So, with all this in mind, you can bet your bottom dollar that clients are looking for sources of healthier choices of products across the line, from their foods to their shampoos.

Your clients are people who have the discretionary dollars to invest in their appearance and you can bet they are also investing in their health as well.

The End

In closing, the goal is to limit products that contain parabens and introduce paraben-free products into your life. Let’s be real; you would go crazy trying to eliminate everything that is bad for you. Do your best, educate yourself and change one thing at a time for your health’s sake.

Darlene Alexander

When less is better… the use of personal care products

If we tally all of the personal care products we use on our skin externally and products we use internally on a daily basis it would probably look like this: soap or shower gels, shampoo, conditioner, styling products, lotions, deodorants, shaving gels, toothpaste, mouthwash, makeup, and perfume. Now if I left anything out, please let me know. Here’s something to think about, if we use all these products seven (7) days a week, three hundred sixty-five (365) days a year that’s a whole lot of chemicals we’re exposing ourselves to year after year.

As a person who has chemical sensitivities, I’ve found using less is better. Heaven forbid, by no means am I suggesting you skip using deodorant, or toothpaste and mouthwash – I’m sure I’d receive some distasteful letters by doing so. I believe we all should rethink, limit and use quality products when we can. What we apply to our skin and consume in our bodies maybe detrimental to our health.

See that is what led our family to develop Pure’ity Hypo-allergenic Hair Care Products. I had experienced enough unpleasant symptoms that warranted a solution. Some people believe I went to desperate measures to seek a solution – I have to disagree. When you’re sick, you’ll seek high and low for a remedy. I’ve tried natural, organic and mass market products to no avail. Natural and Organic products are wonderful products, but not for someone with sensitivities. However; hypoallergenic products maybe the best choice for someone with sensitivities, but it doesn’t mean you won’t be allergic to an ingredient in the product. And by no means do I hold our products on a pedestal, it was my solution. Yet I can say it has helped many others with skin and scalp sensitivities and those without.

If you haven’t tried our products and would like to, visit our website, check for our email promotions in your inbox or possibly in your junk mail. Refer a friend and if they purchase, we’ll discount your next purchase.

Accepting Illness and Disease as the Norm?

Written By: Christina Margo

When was the last time your were pain free? Had a full nights sleep (without getting up to go to the bathroom) and woke up excited about your day? Felt good about your body when you undressed at night? Had the energy to carry you through the whole day without energy drinks, caffeine or sugar?

When did we as a society start to accept illness and inevitable disease as the norm? Yes, we are fortunate that we have not experienced any major disease outbreaks for along time i.e.bubonic plague, malaria, cholera, polio, small pox and typhoid fever. Maybe we have just forgotten what it is like to have vibrant health. I am here to tell you that you can have vibrant health. In fact it is your God given right. I would like to introduce my Whole Healthy Body checklist. In this newsletter and those to follow, I will be sharing the Mind ~ Body ~ Spirit aspects of the Whole Healthy Body. Let's get started!

Body ~ Digestion
The main purpose of digestion is to break down our food and absorb nutrients. In order to help the digestive tract do its job it is suggested that we include the following elements.
1) Fiber: Fiber is the brush for our intestines. Fiber has been said to reduce the risk of colon cancer and reduce blood cholesterol. Good sources of fiber are raw fruits and vegetables, flax seed, brown rice and whole grains.
2) Omega Oils: Essential Fatty Acids a.k.a. EFA are made up of 2 basic groups LNA Omega 3) and LA (Omega 6). Having the sufficient amount of Omega Oils in your body has been known to reduce the risk of coronary heart disease. These oils help with the passage of waste, especially with a diet high in protein. Good sources of Omega Oils are wild Atlantic salmon, flax seed, hemp oil or walnuts.
3) Probiotics: The purpose of probiotics is to regulate the bacterial colonization of the intestinal tract. They can assist in great absorption of nutrients and increase your immune system. Good sources of probiotics include yogurt, miso, tempeh, some juices, kefir and soy beverages. You can also purchase probiotics in capsule formulas.
4) Enzymes: They properly break down all food. Although we have the capability to create the enzymes to breakdown our food that does not have enzymes (processed and foods heated over 118 degrees) in the aging process it is suspected that our bodies are taxed by this process and may end up deleting our ability to generate more. Good sources of enzymes are raw fruits and vegetables. It is common that people do not get enough raw fruits and vegetables and they are recommended to supplement with enzymes. Go towww.CMargo4JuicePlus.com to ensure you are getting your 7 to 9 servings of fruits and vegetables.

If you are currently experiencing challenges with your digestion like gas, bloating, constipation, diarrhea, crohn's disease, colitis or taking medication for digestion problems please check out this link www.greattastenopain.com.

For additional resources to increase the efficiency of your digestion, please contact us.

Remember to take 1 small step at a time for permanent change and when you get stuck, seek a helping relationship to help you reach your health goals and dreams.

Christina Margo is a successful health coach, helping small to mid sized businesses and employees set up and implement their own custom health and fitness programs that will fit their needs. For more info on how you can get help on having your own program to increase your energy, and live a healthier life, visit http://healthyandabundantliving.com.

Inside Fibromyalgia by Mark J. Pellegrino, M.D.

I purchased a book recommended by my chiropractor. It’s called, “Inside Fibromyalgia” by Mark J. Pellegrino, M.D.

Dr. Pellegrino is a fibromyalgia survivor and has been helping others through education, diet, supplements and medicine to cope with their flare-ups.

Dr. Pellegrino’s Fibromyalgia diet has been very helpful to me. Personally, I have a lot of food intolerances. The most common foods: sugar, wheat, dairy products, citrus fruits, eggs and chocolate products are usually the ones that create problems.

Dr. Pellegrino combined some of the features of different diets, Dr. Adkin’s Diet and The Mayo Clinic Diet, to come up with the HIPLOC diet designed for individuals with Fibromyalgia. It is a high protein and low carbohydrate approach in promoting steady weight loss, improving energy, reducing appetite naturally, and consistently improving overall fibromyalgia symptoms.

Here are a few of the foods you should avoid:

1. Sugars (dessert, candy, cookies, most fruits, sugared drinks, yogurt and potato chips)

2. Breads and starches (bagels, muffins, pancakes, waffles, noodles, pizza, breaded meats and pasta )

3. Certain vegetables (potatoes, sweet potatoes, corn, popcorn, cole slaw, peas, navy beans, black beans, kidney beans and rice)

Foods that are okay:

1. Meats (steak, hamburger, chicken, fish, lunch meat if it doesn’t contain sugars)

2. Most red and green vegetables

3. Dairy products, cheese, cream, butter, skim milk

4. Any salad dressing, mayonnaise, or olive oil. Salad garnishes which include nuts, olives, bacon, grated cheese, mushrooms, and allowed vegetables

5. Certain fruits such as avocado, raspberries and strawberries

6. Artificial sweeteners and beverages with no sugar

For more information on Dr. Pellegrino’s book visit www.barnesandnoble.com.

Good and Healthy Treat

German Chocolate Cookie

This recipe is from Better Homes and Gardens September 2009 issue. In order to make these cookies more healthful we used dark baking chocolate. For a classic German chocolate flavor, use sweet baking chocolate. Prep: 25 min. Bake: 8 min. Cool: 1 min. Oven: 350

1/4 cup butter, softened
3/4 cup packed brown sugar
1/2 tsp. baking soda
1/8 tsp. salt
1 egg
1 tsp. vanilla
2/3 cup all-purpose flour
2/3 cup rolled oats (oatmeal)
1/4 cup unsweetened cocoa powder
3 oz. dark or sweet baking chocolate, chopped
1/3 cup flaked coconut
1/3 cup chopped pecans, toasted Chopped pecans, optional Flaked coconut, optional

1. Preheat oven to 350. In a large mixing bowl beat butter with an electric mixer on medium to high speed for 30 seconds. Add brown sugar, baking soda, and salt. Beat until well combined, scraping sides of bowl occasionally. Beat in egg and vanilla until combined. Beat in flour. Stir in rolled oats, flax seed meal, and cocoa powder. Stir in chopped chocolate, coconut, and pecans (dough will be thick).

2. Drop dough by rounded teaspoons 2 inches apart on to ungreased cookie sheets. If desired, sprinkle tops with additional chopped pecans and flaked coconut. Bake for 8 to 10 minutes or until edges are just firm and tops are set. Let cookies cool on cookie sheet for 1 minute. Transfer cookies to wire racks to cool.

Makes about 35 cookies.
Storage: Store cookies for 2 days at room temperature or freeze for up to 3 months.
Each cookie: 84 cal, 4 g fat (2 g sat. fat) 10 mg chol, 45 mg sodium, 11 g carbo, 1 g fiber, 2 g protein. Daily values: 1% vit. A, 1% calcium, 3% iron.

For a healthier treat, you can substitute the brown sugar with Lundberg Sweet Dreams Organic Brown Rice Syrup. If you're allergic to nuts, omit them from this recipe.