Exercise of the WeekLumbar stabilization (stage 3)Difficulty: Moderate

(Consult your chiropractor before starting this or any other exercise.) Start: On hands and knees. Be aware of position of spine – start with a neutral spine or a flat back. Engage inner abdominal muscles by bringing belly button inward.

Exercise: Keeping spine steady, reach one arm over head, elbow straight, with thumb pointing up to ceiling. Then, extend opposite leg out behind until knee is straight. Try to hold arm and leg at same height, preferably in line with spine. Balance and hold for 10-15 seconds. Switch arm/leg, balance and hold for 10-15 seconds. Perform 3-5 sets of this exercise per side.

TMTM

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You've probably heard a lot aboutthem in the media. You've been toldyou should have a diet rich in them.But what exactly are antioxidants? Why do we need them? And which foods are the best sources?

Antioxidants are powerful moleculesfound in your body. They protect youfrom free radicals, which are dangerousmolecules that damage cells, tissuesand organs.

Every time you take a breath, youundergo oxidative stress. For the mostpart, your body handles the oxidationprocess quite well. But a small numberof cells will evolve into free radicals.Once let loose, free radicals producemutant cells and these mutations leaveyou vulnerable. Free radicals arelinked to heart disease and some typesof cancer. They also contribute to anumber of annoying health conditions,including low energy, poor sleep, andblotchy skin.

You must do all you can to protectyour body from free radicals. But intoday's world it's not easy. There aremany sources inside and outside us thatboost free radical production...

The Power of Antioxidants

And as you age, your body producesless antioxidants. The best way toincrease their levels is through yourdiet. You may want to discuss this withyour chiropractor.

Foods High in Antioxidants Different types of antioxidants arefound in different foods, so consume awide variety of antioxidant rich sourcesfor optimum health. Here are just a fewexamples...

Exercise of the WeekReverse Bridge with Knee to Chest

Muscles Targeted: Hip Extensors, Abdominals

Description: Establish a stablereverse bridge position. Liftone foot and slowly bring theknee towards your chest. Holdleg at 90 degrees. Return thefoot to the ball. Alternate legs.

Repeat: 4-8 times per leg.

ToxinsPesticidesAir pollutionSmokingStress

Fruits: blueberries, strawberries,cherries, pomegranates and redgrapesVegetables: brightly colored anddark green leafy vegetables such ascarrots and spinachNuts: Pecans, walnuts,and hazelnutsLegumes: Black beans, pintobeans and red kidney beansGreen tea: High in antioxidant richpolyphenolsOlive oil: Choose virgin or extra-virgin oil for best health benefits

Quote to InspireQuote to Inspire

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.

Copyright © - The Wellness ExpressTM

nously for cancer patients 2 and results to date show some promise for this therapy.

Vitamin E: This antioxidant comes inseveral different forms, but the alphato-copherol version of vitamin E is consi- dered the most potent. Foods contain-ing vitamin E include nuts, asparagus, and spinach. The recommended dietaryallowance for adults is 15 mg a day or22.5 international units. For years,vitamin E was thought to be beneficialfor the prevention of heart disease, butrecent studies seem to contradict earlierresearch. However, a study conductedthis year by the Baylor College ofMedicine showed increased survivalrates for Alzheimer's patients who weregiven high doses of vitamin E with adementia medication.3

Selenium: This antioxidant mineral isan essential micro nutrient - your bodyneeds it in small amounts. The recom-mend daily intake of selenium is 55 mcg. The mineral can be found in beef, tuna, and plant sources. The amount of selenium found in plants varies; some geographic areas have higher concen-trations of selenium in the soil than others. For example, China has low quantities of it, so selenium deficiency is relatively high in the Chinese popula-tion. It's rare to find this condition in North America. While it's a strong antioxidant, selenium can be toxic in high doses.

But before you use any type ofsupplement, first discuss it withyour chiropractor.

Certain vitamins, minerals and herbs can be dangerous in high doses or cause adverse health reactions. Your age, sex, & state of health also affects the amount of nutrients you require. Your chiropractor has extensive knowledge of supplements & can advise on what's best for you.

How Much Do WeNeed? Science has developed a system tomeasure antioxidants in food. It's calledOxygen Radical Absorbance Capacity(ORAC). Researchers from the JeanMayer Human Nutrition ResearchCenter on Aging (Tufts University)studied how food, blood and plasmacan reduce free radicals in a test tube.1Foods with a high ORAC score arehigh in antioxidants. As expected,many fruits and vegetables scored well.Also scoring high were certain spicesand legumes, such as cinnamon, pintobeans and black beans.

For maximum free radical protection,you should consume 3,500 to 5,000ORAC units daily – about the equiva-lent of eating eight to ten servings offruits and vegetables a day.

Are Supplements theRight Choice? In this time-starved world, you mayfind it hard to eat as well as you should.Many people compensate by takingsupplements. Some of the most popularantioxidant supplements are...

Vitamin C: Found in a wide-varietyof fruits and vegetables, this vitamincan help your body resist infections,such as the common cold. Unfortunate-ly, we cannot manufacture vitaminC in our bodies. We must get it fromour diet or through supplements.There's some disagreement amonghealth experts about the recommendedamount of vitamin C adults should getdaily. The World Health Organizationsuggest 45 miсrograms, the US Nation-al Academy of Sciences recommends60-95 mсg. As a powerful antioxidant,vitamin C may reduce the risk of heartdisease & some types of cancer. Various clinical trials have been conducted which involves administer-ing high doses of vitamin C intrave-

What is 1 Serving of Fruits or Vegetables?You often hear health experts reco- mmend you eat several servings a day of fruits and vegetables. But like many consumers, you may be confused about the definition of a serving size.

5 to 10 servings is equal to about 2½ to 5 cups of fruits or vegetables(raw or cooked). Keep in mind, aserving size for children undereight years is less than an adult.

“A wise man should consider that health is the greatest ofhuman blessings.”

- Hippocrates

References and Sources:

[1] Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods – 2007USDA /Agricultural Research Service Study prepared by- Nutrient Data Laboratory- Beltsville Human Nutrition Research Center (BHNRC)- Agricultural Research Service (ARS)- U.S. Department of Agriculture (USDA)Additional research:- Jean Mayer Human Nutrition Research Center on Aging (HNRCA)

[2] Study of High-Dose Intravenous (IV) Vitamin C Treatment in Patients With Solid Tumors- Sponsored by Cancer Treatment Centers of America- Retrieved from ClinicalTrials.gov- A service of US National Institutes of Health

[3] Vitamin E is associated with Improved Survival Rate with AD cohort- Baylor College of Medicine World Health Organization (2004

Baby = 1 tablespoon of an adult servingPreschooler = ¼ adult servingKindergartner = ½ adult serving

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