 | Referring Farmacist Info. | Name | | Robert & Susan Jacques | Phone | 1-906-250-2995 | ID Number | | 1384001 | | Send Farmacist E-mail |
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| | | | Stretching  Stretching is something you can easily do anytime, anywhere — in your home, your office, or even when you're traveling. Aim to stretch at least three times a week. If you can't get a full workout in, you can still benefit from stretching at least that often.
Many experts believe that stretching may also reduce your risk of injury in sports. "The more prepared your muscles and joints are for an activity, the more protected you are against injury," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn. Dr. Laskowski explains, "If your joints are not able to go through their full range of motion because of muscle tightness, sports and exercise activities may put an excessive load on the tissue and contribute to injury.”
The many benefits of stretching include:
Increased flexibility and better range of motion of your joints - Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.
Improved circulation - Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
Better posture - Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
Stress relief - Stretching relaxes tight, tense muscles that often accompany stress. Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.
Basic stretches to improve your flexibility focus on your body's major muscle groups: calf, thigh, hip, lower back, neck and shoulder.
Warm up first. Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.
Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.
Don't bounce. Bouncing as you stretch can cause small tears in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.
Focus on a pain-free stretch. If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch. Relax and breathe freely. Don't hold your breath while you're stretching. Stretch both sides. Make sure your joint range of motion is as equal as possible on each side of your body.
Stretch before and after. Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet. In addition to stretching major muscle groups, stretch muscles and joints that you routinely use at work or play. Sport-specific stretching prepares your muscles for a particular sport or activity. For example, if you frequently play tennis or golf, working in a few extra shoulder stretches loosens the muscles around your shoulder joint, making it feel less tight and more ready for action.
 Stretch when you exercise or three times a week to maintain flexibility "Stretch as often as you exercise," Dr. Laskowski recommends. "Most experts recommend a cool-down period anyway after exercise. Going into your stretches after your workout is a good way to cool down.
Why not make stretching a family fun time with the kids as part of your family’s daily wellness program?
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| | | | | | Get Active!!  In the first ever comprehensive study of strenuous physical activity and the risk of Parkinson's disease, researchers from the Harvard School of Public Health have found that men who exercised regularly and vigorously early in their adult life had a lower risk for developing Parkinson's disease compared to men who did not. The findings appear in the February 22, 2005 issue of the journal Neurology.
Men who were the most physically active at the start of the study cut their risk of developing Parkinson's disease by 50 percent compared to male study participants who were the least physically active. The researchers also found that men who reported regularly strenuous physical activity in early adult life cut the risk for Parkinson's by 60 percent compared to those who did not.
Alberto Ascherio, senior author and associate professor of nutrition and epidemiology at the Harvard School of Public Health, said: "These are intriguing and promising findings that suggest that physical activity may contribute to the prevention of Parkinson's. As the New Year approaches, we encourage all to make 2007 the year to Get active. With a little creativity and planning, even the busiest people can make room for physical activity. Think about your daily schedule and look for opportunities to be more active. Every little bit helps - so here are some helpful tips: - Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
- Park the car farther away from your destination.
- Get on or off the bus several blocks away.
- Take the stairs instead of the elevator or escalator.
- Play with children or pets. Everybody wins.
- Take fitness breaks – walk or stretch.
- Perform gardening or home repair activities.
- Turn off the self-propel option on your lawn mower or vacuum cleaner.
- Use leg power-take small trips on foot to get your body moving.
- Exercise while watching TV using hand weights or a stationary bicycle.
- Dance to music.
- Walk while doing errands.
 We especially reach out to parents everywhere and encourage you to guide your children towards more physical activity. The lifestyle that your children learn from you will likely stay with them their entire lives. By encouraging your children to be active, to run and play, to ride their bikes and to participate in organized sports – you can put them on a path that offers life long health benefits.
Make 2007 the year that you Get Active. | | |
| | | Brown Rice Milling is the process that turns brown rice into white rice by removing the outer layer known as the bran layer - this alters the nutritional value of the rice. The complete milling process that creates white rice from brown rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. In short, brown rice is a fiber-rich whole grain whereas white rice is simply a refined and nutritionally depleted processed food.
In March of 2006, research reported in the journal Agricultural Research, Nancy Keim and a team at the USDA ARS Western Human Nutrition Center studied 10 women age 20-45 who ate a whole grain diet for three days, then ate the same foods but with refined grains in place of whole grains. Blood samples at the end of each 3-day period showed that the refined grains diet caused a significant increase in triglycerides and a worrisome protein called "apolipoprotein CIII" (apoCIII), both of which have been associated with increased risk of heart disease.
At the University of Utah, in a study of over 2000 people, a team led by Dr. Martha Slattery found that high intakes of whole grains, such as brown rice, reduced the risk of rectal cancer 31%. They also found that a high-fiber diet, 34 grams or more of fiber per day, reduced rectal cancer by an impressive 66%. The findings were published in the February 2004 issue of the American Journal of Clinical Nutrition.
In a Study presented at American Heart Association Conference, March 2006, overweight children, age 9-15, spent two weeks on an all-you-can-eat diet of whole grains, fruits, vegetables and lean protein, while exercising 2.5 hours each day. University of California researchers led by Dr. James Barnard reported that in just two weeks the children's cholesterol levels dropped an average of 21%, while insulin levels fell 30%.
As we approach the New Year we encourage parents everywhere to consider guiding themselves and their children down a healthier path by replacing processed and refined grains with healthy, natural whole grains such as brown rice. The healthy habits that your children learn from you while young will stay with them and be passed on for generations to come.
This is one small change that can make a BIG difference. | | |
| | | 2006 – The Year in Review During 2006, our Wellness Wednesday readers have learned: - A simple and inexpensive way to cut their risk of fatal heart attack by 50%
- How to prevent type 2 diabetes
- Which spice can block the progression of Alzheimer’s disease
- Which vegetable fights prostate cancer in two separate ways
- How smokers can cut their risk of heart disease by 46% with a delicious food
- Which spice can lower blood sugar and cholesterol levels
- How a healthy breakfast can improve their children’s behavior and grades at school
- Which foods fight cancers of the mouth, skin, lung, breast, stomach, and colon
- A free, simple and fun activity that can boost your immune system
- Which spicy food causes prostate cancer cells to self-destruct
- About a single food that can help lower blood cholesterol, improve bowel function, and reduce their risk of stroke, prostate cancer, type II diabetes and asthma.
All of this... and much more awaits you here, in the Wellness Wednesday Archive. Happy New Year to you and your loved ones,
The Wholefood Farmacy Team | | |
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