In This Issue:

If I Had To Pick Just One…

By Dr. Bill Stillwell

If I were asked to pick just one supplement for optimal joint health, I would have to go with fish oil.

Why fish oil? Well, fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), long-chain polyunsaturated fatty acids (PUFAs), commonly referred to as omega-3 fatty acids or just omega-3’s. These omega-3 PUFAs have a number of beneficial effects on the body, including the joints.

In any type of arthritis, pain comes from two main sources:

1. Exposed and irritated nerves in the bone which are vulnerable to friction and chemical irritants when the protective cartilage layer is destroyed.
2. Inflammation which causes the synovial membrane of the joint to swell, grow, and produce excessive amounts of joint fluid (”water on the knee”).

Omega-3 fatty acids have been shown to reduce inflammation by interfering with the production of inflammation-producing chemicals which stimulate pain nerves in the tissues.

While it is true that there are some vegetarian sources of omega-3’s like walnuts, flaxseed (linseed) oil, canola oil, soybean oil, etc., all of these are short chain polyunsaturated acids which must be converted by the body into longer chain PUFAs to be useful.   Since fish oil already contains long chain PUFAs, it’s the best dietary source.

In fact, fish oil is so effective, that some studies have shown that it can relieve pain symptoms even in cases of rheumatoid arthritis (RA).   RA is a serious autoimmune condition that can affect joints and soft tissues throughout the entire body.

One study showed that fish oil reduced morning stiffness and joint tenderness and increased the effectiveness of NSAIDs in patients with RA.¹ Another study suggested that the long-term use of fish oil (over 12 weeks at 6 grams a day) may decrease the need for NSAIDs and other RA medications.^2,3

Finally, a recent Australian study showed that fish oil reduced the use of NSAIDs by 75% in RA patients and reduced inflammation-causing chemicals by up to 41%.⁴

When you add these benefits to the others known to be associated with fish oil like lowering triglycerides, “thinning” the blood (reducing the risk of clots), and benefitting both the heart and brain (60% of the brain is fat and half of that is DHA), there is no doubt that it’s the king of joint supplements.

When taking fish oil supplements, it is also a good idea to take vitamin E (3 mg for every 1 gram of fish oil) to protect against oxidation.⁵ A garlic supplement can also be taken to prevent increased levels of LDL cholesterol.

References

1. Mayo Clinic, National Standard Patient Monograph 2008.
2. Geusens, P et al. Arthritis & Rheumatism, 37:824-829, 1994.
3. Kremer, JM et al. Ann Int Med. 106:497-503, 1987.
4. Darlington, LG and Stone, TW, Brit J Nutr. 85:251-269, 2001.
5. Cleland, LG et al. J Rheum. on-line, 2006.

[Ed. Note: Dr. Bill is William Thomas Stillwell, MD, FACS, FICS, FAAOS, FAANAOS, FAAPGS, a board certified orthopaedic surgical specialist, President and CEO of Dr. Bill's Clinic, Inc. and author of the new healing program, How to Avoid  Knee  Surgery. To learn more, click here.]

Cutting Edge Fitness:

10 Beginner Tips for Safe Workouts

By Craig Ballantyne

When my client Carrie first came to me, she was injured. Only three weeks earlier she had made up her mind to lose weight and starting running for 45 minutes per day. But this was not a good idea, given that she hadn’t run in years and was 20 pounds overweight.

After only a few workouts, she had developed a muscle strain in her upper thigh and it required weeks of rehabilitation to heal. This made our fat burning workouts more difficult because she couldn’t do interval training and some of the bodyweight exercises I use with all of my clients.

Over time, Carrie healed and she lost fat with my short burst workouts. However, no one should have to get hurt like Carrie did using a traditional weight loss program.

It bugs me that so many trainers still recommend long, slow cardio workouts for fat loss, when research shows them to be relatively ineffective — and experience shows that cardio often just lands folks in the doctor’s office.

If I could have met Carrie before she started running, here are 10 tips I would have given her to lose fat fast and without getting hurt.

1. It is very important for all of us to train conservatively and not overdo things. If you are doing resistance training, and everyone should, don’t do any exercise that you aren’t sure how to do. Always get personal instruction from a certified trainer.
2. Don’t do anything that hurts or “doesn’t feel right”. There are plenty of alternative exercises for any exercise in every workout program. Just ask a qualified trainer for help.
3. Whenever you start a new resistance training program, use lighter weights than normal and perform only one set per exercise. This will minimize the muscle soreness that accompanies any new program.
4. If you need extra recovery within the workout or between workouts, don’t hesitate to take it.
5. Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think “look easy”. Surprisingly, this also goes for yoga. Many beginners over-stretch and end up with injuries often associated with weight training. So no matter what you do, be conservative.
6. Do not do interval training or hard cardio more than four times per week. Even pro athletes don’t play hard every day, so why should you?
7. Never skip a warm-up. Also, instead of using a treadmill to warm-up (which is pointless), do a general bodyweight circuit of easy squats, easy pushups, and ab planks to better prepare your body for resistance training.
8. If you have any type of injury at all, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.
9. Check with your doctor before starting any new exercise or diet program. All together now, Safety first!
10. If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.

Keep these 10 safety tips in mind before you start your new fat burning workout.  Train safe!

[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle and quickly step into the body you have always wanted with just three workouts each week, check out Craig's fat-loss system, Turbulence Training for Fat Loss.]

Healthy Recipes:

Glazed Ostrich Tenderloin

By Kelley Herring

Haven’t tried ostrich? Don’t wait any longer! This amazingly delicious, nutrient-dense food has the texture of lean beef, is ultra low in fat, and packed with protein. In fact, one serving of this easy and elegant dish provides a whopping 43 grams of muscle building, blood-sugar balancing, organic protein. Serve with my recipe for Horseradish Smashers and a fresh green salad.

The recipe for Horseradish Smashers can be found here:  http://www.totalhealthbreakthroughs.com/2007/12/

horseradish-smashers/

Serves: 10

Time to Table: 3 hours (Active Time: 30 minutes)

Benefits

Excellent source of iron, potassium, protein, selenium, zinc, vitamin B6, vitamin B12, niacin, riboflavin
Good source of magnesium
Preferences: Gluten-Free, Low Carb, Low Sugar, High Protein

Ingredients

4 lb organic, free range ostrich tenderloin
1/4 cup organic tamari
2 tbsp. organic garlic, minced
1 tbsp. organic ginger, minced
2 tbsp. freshly ground black pepper
2 tsp. organic grapeseed oil
6 cups organic chicken broth
1/2 tsp. thyme

Preparation

First, place chicken broth, thyme and 1 Tbsp. garlic in a pot and cook over medium heat until reduced by three quarters to make a demi-glace. Marinate ostrich in tamari mixed with garlic, ginger, pepper and oil for up to 2 hours. On a hot grill with lid down, sear ostrich for 2 minutes on each side. Ostrich will be almost cooked. Remove and cool.

Slice ostrich into 1/4″ medallions. Arrange half of the medallions in the pan and immediately turn them, starting with the first one placed. When all are turned, pour half the demi-glace over pan and remove ostrich to platter.  Cover loosely and place in warm oven. Repeat with balance of medallions. Serve immediately.

Nutrition Information

263 Calories, 4 g Carbohydrate,143 mg Cholesterol, 8 g Total Fat, 0 g Fiber, 43 g Protein, 533 mg Sodium, 0 g Sugars, 2 g Saturated fat, 0 trans Fat,3 g Monounsaturated fats, 2 g Polyunsaturated fats

[Ed Note: Who says dessert can't be healthy? Nutrition expert Kelley Herring's brand-new recipe e-book, Guilt-Free Desserts, reveals 40 easy-to-make, mouthwateringly delicious, 100% healthy dessert recipes you can make at home. Order today, and you'll receive the e-book Healthy Holiday Hors d'Oeuvres for free.]

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