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March 2000 Vol. 5 No. 3

 In order to be utterly happy the only thing necessary is to refrain from comparing this moment with other moments in the past, which I often did not fully enjoy because I was comparing them with other moments of the future.
Andre’ Gide [1869-1951]

 

Table of Contents:

Coenzyme Q10 (Co-Q10) and Protection Against Disease
Vegetables and Fruits Cut Stroke Risk
Veggies Cut Breast and Prostate Cancer Risk
Fast Foods Lead to a Quicker Death
Upping the Exercise
Cost effective Treatment for Lower Back Pain
High Risk Exercise for the Shoulder
Pacific Rim Stir Fry
Vegetable Casserole
Some “High Risk” Exercises that have no place in High School
Conditioning Programs-Or “Is the Juice Worth the Squeeze?”
SportSpecific Training

Coenzyme Q10 (Co-Q10) and Protection Against Disease

Co-enzyme Ql0 also helps protect against oxidation and age-related diseases. It is essential for energy production, especially in the heart. Co Q10 may be able to reduce damage to the heart muscle in ischemic heart disease. Researchers in one study found that CoQ10 increased aerobic energy production and protected enzymes from free radical damage. In an animal study, cell membrane damage was prevented with 10 mg/kg a day oral CoQ10 when challenged with a chemotherapeutic agent, adriamycin, which induces cell membrane damage.

In addition, CoQ10 can prevent liver damage caused by acetaminophen (commonly known under the brand name Tylenol), adding evidence to its role in free-radical protection. Typical preventive doses of Co-Ql0 would be 50-100 mg daily, but someone with signs of age-related disease particularly cancer, heart disease or immune disorders can increase the dose to 100-400 mg daily.
CrestanelLo JA, et al. Elucidation of a tripartite mechanism underlying the improvement in cardiac tolerance to ischemia by coenzyme Q10 pre-treatment. 3 Thorac Cardiovasc Surg 1996 feb;111(2):443-50.

Shinozawa 5, et al. Effect of biological membrane stabilizing drugs (coenzyme Q10, dextran sulfate and reduced glutathione) on adriamycin (doxorubicin)induced toxicity and microsomal Lipid peroxidation in mice. Gan To Kagaks Ryoho 1996 Jan;23(1):93-8.

Amimoto I, et al. Acetaminophen-induced hepatic injury in mice: the role of lipid peroxidation and effects of pre-treatment with CO-Ql0 and alpha-tocopherol Free Radic Biol Med 1995 Aug;19(2):169-76.

Vegetables and Fruits Cut Stroke Risk

Vegetables and fruits reduce the risk of ischemic stroke, the kind of stroke caused by a blocked artery to the brain, according to data on 570 men and women participating in two Harvard studies.

The strongest benefits were seen with green leafy vegetables, cruciferous vegetables (e.g., broccoli, cauliflower, and cabbage), citrus fruits, and fruit juices. The actual risk reduction could be calculated by multiplying the number of daily servings by 3 percent n women and 5 percent in men (e.g., four servings cut risk by roughly 12 percent and 20 percent, respectively). Risk was further reduced to the extent that vegetables and fruits were not simply added to the diet but actually displaced meats and trans fats.

Joshipura KJ, Ascherio A, Manson JE, et al. Fruit and vegetable intake in relation to risk of schemic stroke. JAMA 1999;282: 1233-9. http://www.pcrm.org

Veggies Cut Breast and Prostate Cancer Risk

Vegetables and fruits rich in beta-carotene can cut the risk of breast and prostate cancer. The findings were based on 83,234 participants in the Harvard Nurses’ Health Study, and showed a particular benefit for younger women and those at risk due to a family history of cancer or regular alcohol use.

A study of 3,643 male physicians showed that men with the lowest levels of beta-carotene in their blood had 45 percent greater risk of developing prostate cancer, compared to men with the highest blood levels. Lycopene, a cousin of beta-carotene that gives the red color to tomatoes and watermelon, is also associated with reduced risk, and carotenoid-rich foods are associated with better cancer survival. Here are some healthy sources of beta-carotene (in milligrams):

Broccoli (1 cup) 1.3
Brussels sprouts (1 cup) 0.7
Carrot (1) 12.0
Grapefruit (1) 0.4
Fresh spinach (1 cup) 2.3
Sweet potato (1) 15.0

Zhang S. i-lunger DI. Forina,, MR. et al. Dietary carotenoids and vitamin A, C, and E and risk of breast cancer.) Nail Cancer Inst 1999;91:547-36.
Cook N, Stampfer MI, Ma I, et a!. Beta-carotene supplementation for patients with low baseline levels and decreased risks of total and prostate carcinoma. Cancer 1999;86:1783-92.
http://www.pcrm.org

Fast Foods Lead to a Quicker Death

A westernized diet spells heart attacks, according to Chinese researchers who compared villagers in Pan Yu, a town 100 miles from Hong Kong, to westernized Chinese living in Hong Kong, Sydney, and San Francisco. Using ultrasound, the re searchers measured the wall thickness of the carotid arteries, which carry blood to the brain and are a good indicator of heart health. The average carotid inner wall was a healthy one-fifth thinner among villagers than among the westernized Chinese. Dr. Kam Woo of the University of Hong Kong credits the Chinese diet.

Hardly any ham, bacon, sausage, or scrambled egg is eaten in the typical Pan Yu breakfast meal,” Woo said. Westerners, he said, should think about drinking more green tea, eating more vegetables, and eating less meat and dairy products.
The study supports findings of Cornell University researcher and PCRM Advisory Board member Cohn Campbell, Ph.D., whose research has shown dramatically low cholesterol levels and low heart disease risk among those following a traditional Chinese diet. http://www.pcrm.org

Upping the Exercise

Three studies presented at the North American Association for the Study of Obesity in late November 1999 demonstrated that people who maintained significant weight loss over an extended period of time typically burn off 2,800 calories per week in physical activity. This figure equates to walking approximately 3-4 miles per day or an hour a day, according to Dr. Rena Wing of Brown University School of Medicine. Considering that previous recommendations for burning calories per week of 2,000 calories per week for weight loss maintenance. The studies also revealed that people most successful at weight loss typically engage in a variety of activities including strength training and cardiovascular exercise. Now if you can just convince your clients to exercise more!
Cost effective Treatment for Lower Back Pain

A report by Dr Gunnar B J Andersson and colleagues in the November 1999 issue of The New England Journal of Medicine compared the effects of osteopathic therapy and traditional medical care on treating chronic low back pain in 155 patients. Osteopathic physicians (DO.), using a holistic approach to medicine, administered manipulation therapy, while the allopathic physicians (M.D.) treated patients with anti-inflammatory drugs plus physical therapy. While equal pain-relief and healing was evident in both groups of participants, the authors of this study noted that osteopathic care was significantly less expensive due to lack of prescriptive medicine and less physical therapy. This is certainly a consideration to the current insurance environment that Americans find themselves.
High Risk Exercise for the Shoulder “Pulldown behind the neck”.

There are several “high risk exercises for the rotator cuff, this is one of them. While it is true this movement retracts and depresses the scapula causing the muscles including: latissimus dorsi, rhomboids, teres major and to a lesser extent the teres minor, as well as the middle trapezius to contract, this movement also creates the potential for serious injury to the rotator cuff.
Pulling down behind the head creates mechanical inefficiency, causing the shoulder to externally rotate. This places undue stress on the supra spinatus tendon-further causing strain as the tendon now has to cross the head of the humerus. This external rotation under load creates over time a thinning effect on the tendon, which can lead to tendonitis and bursitis.

The American Orthopedic Association and the American Physical Therapy Association both have this exercise as well as the behind the neck press on their list of absolute contra-indicated exercises. This has been argued in court on behalf of plaintiffs injured as a result of personal trainers who do not understand human anatomy and cannot exercise good common sense.

Since lawsuits have already been brought and won regarding potentially dangerous exercises there has been a precedence set that is referred to when new lawsuits occur.

Since an injury to the rotator cuff typically involves a minimum of 8 weeks to heal with just rest and anti-inflammatory drugs, and may require at the very least a arthroscopic procedure done involving an additional 4-6 weeks of recovery and physical therapy, it can create a substantial award on behalf of the plaintiff.

The argument that ” I have been doing this exercise for years with no problem” will not hold up in a court of law. Nor do manufactures of equipment bear the full responsibility for their placards with demonstrations of incorrect exercise form.

Pacific Rim Stir Fry

MAKES: 5 cups

2 tsp. Canola oil
1 large Sweet Onion, sliced into 1/4-inch-wide half rings
1-3 cloves garlic, minced
1 tsp. minced ginger
1 red pepper, cut in half lengthwise and sliced into 1/4-inch- wide half rings
1 green pepper, cut in half lengthwise and sliced into 1/4-inch- wide half rings
1 tsp. Honey
½ tsp. Sea Salt
½ tsp. Cayenne pepper
1 lb Shrimp (shelled) and de-veined [optional] This may be substituted with tofu, or sesame seeds for protein content.

Add the oil to the wok or frying pan and heat on medium high. Add the Onion, garlic, ginger, and cook until onions are soft, another 2-3 minutes. Add the peppers, honey, sea salt, and cayenne pepper and cook for another 3 minutes. Finally add the shrimp or squid and cook until done. Serve over brown or wild rice.

Vegetable Casserole

It is important to eat a variety of different kinds of vegetables for your health. Mixed together, they make a delicious and nutritious meal..Serve with a crusty loaf of fresh whole grain bread drizzled with Olive Oil.

Serves 4
Ingredients:

1 Medium Sweet Onion, Thinly Sliced
1 Clove Garlic, Finely Minced Or Crushed
2 Tbsp. Canola Or Olive Oil [Extra Virgin]
1 Small Eggplant, Peeled And Cut Into Approximately 1-Inch Cubes
1, Large Can Whole Tomatoes, Plus Their Juice
2 Ounce Portobello (Or Other) Mushrooms, Cleaned, Stemmed, And Cut Into Slices
1 Roasted Red Pepper, Homemade Or Canned
Small Package Frozen Peas
1 Small Package of Beans [Canaille beans are delicious]
1 Small Package Of Baby Carrots
½ Tsp. Sea Salt
½ Tsp. Fresh Ground Pepper
½ Tsp. Dried Thyme
1 Tsp. Dried Basil
1 Tsp. Apple Cinder Vinegar

Slice the onion. Place the Olive oil in a large casserole bowel or saucepan. Sauté’ the onion for 2-3 minutes. Add the garlic, eggplant and tomatoes, cooking for another4-5 minutes, stirring slowly and continuously. Turn down the heat to low setting and add the mushrooms, red peppers, canned beans, sea salt, thyme, and apple cider vinegar. Mix well, cover, and simmer over low heat, stirring occasionally for an additional 5 minutes. Add frozen peas and baby carrots, cooking until tender. Total cooking time is approximately 30 minutes.

Some “High Risk” Exercises that have no place in High
School Conditioning Programs-Or “Is the Juice Worth the Squeeze?”

High risk can be defined in the realm of the human body as placing undue stress on the body to achieve a desired result. For example:

Good mornings-Lumbar spine load. There are a variety of exercises [including: bi-lateral back extensions, back extensions, etc] for the lower back are superior and are extremely safe.

Stiff legged deadlift-Be serious! The load to the lumbar spine, even with lighter weight is not worth the risk. Additionally, the lower back [erector Spinae] or hamstrings, whichever is the intended muscle group to be worked here could be achieved with better-selected exercises. [i.e., standard deadlifts, leg curls, reverse lunges, etc.]

Upright rows-Causes impingement syndrome in the rotator cuff. Research conducted over the years with the American Orthopedic Association, American Physical Therapy Association clearly state that there are better ways to increase strength in the upper trapezius.[i.e., dumbbell shrug,]

Hang Snatch-Snatch pulls- split jerk, Power cleans-Clean pulls- Overhead squats-side squat- Where to begin. I have combined these exercises together due to the velocity, shearing force created, and momentum that must be absorbed by the lumbar spine, rotator cuff, cervical spine, patella, hip during the performance of said exercises. The risk is just to great to place adolescents at this risk when their bodies have not reached maturation.

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