Greetings!
At the core of Naturopathic Medicine is education; educating our patients, our patients' families and our community. On this premise, we welcome you to our free Monthly Health Newsletter, rich in information on integrative medicine and tips for healthy living.
We hope this information adds an additional tool for knowledge, empowerment, and creating optimal health and well-being in your life.
If you have family or friends that would like to subscribe to this free newsletter, they can add their name by going to our website and clicking on the envelope in the upper right corner. We welcome topic ideas for the newsletter and your feedback. Thank you.
To Your Health!
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Monthly Spotlight on Naturopathic Medicine
Interval Training: The Key to Successful Weight Loss
 Have you been doing regular aerobic exercise and still can't lose weight? Imagine being able to lose more fat by doing less exercise! Well, it's actually possible by using a specific method of exercise called 'Interval training'. Interval training is the best method of exercise for losing fat. It's secret to success is not in how many calories you burn during the exercise routines but rather how many you burn after exercise and where these calories come from.
Many studies have proven the incredible fat burning effects that HIIT (High Intensity Interval Training) can have on the body. In early research, that set interval training as the benchmark for fat loss, the participants lost 9 times more fat compared to those doing standard aerobic exercise.
An easy way to understand the difference is by comparing a sprinter to a marathon runner. A sprinter is doing short, intense bursts of exercise followed by periods of rest. A marathon runner is doing steady, moderate exercise for a much longer period of time. Surprisingly, the sprinter burns more calories and fat compared to the marathon runner, in a much shorter period of time. This is especially valuable in our busy lives where time available for exercise can be limited and efficiency is vital to success.
What is Interval training?
Interval training is simply alternating bursts of intense activity with intervals of lighter activity.
This method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This is due to the metabolism boosting effects of high intensity intervals. The secret to it's effectiveness is intensity. The more intense the exercise, the longer you will be in a fat burning stage, even after you are done exercising. The body also adapts under intensity, the harder you can push yourself, the more your body adapts to able to function at higher intensities.
However, it's important to consider your current level of fitness and ease into it, to avoid injury.
How does it work?
Carbohydrate reserves stored in the muscles (glycogen) get used up fairly quickly with intense exercise. After exercise the muscles find themselves depleted of energy stores. These need to be replaced as soon as possible, so the body starts converting carbohydrates from the blood into stored glycogen in the muscles rather than using it for energy. While this is going on the body still needs energy to function. The only area it can turn to for another source of energy is the fat reserves in the body. This process is very active for about an hour after exercise, but continues for many hours after you're done exercising. The body is using fat which is pulled directly from your fat stores as its energy source, resulting in fat reduction and weight loss.
How do I get started with Interval training?
If you've never done interval training before or are not in very good physical condition it's a good idea to ease into it.
You can start with 30 seconds of high intensity followed by 2 minutes of low intensity exercise, for 4 to 6 repetitions.
The high intensity periods should be enough to where your muscles are burning and you feel during the last few seconds that you can't do any more. The type of exercise used is flexible, it can be running, using an elliptical machine, biking or any other form of exercise where you can do alternating high and low intensity. An example with running (outside or on a treadmill) would be alternating sprints with a slow jog or walk. For someone just starting out it could be a fast walk alternating with a slow walk.
It's very important to warm up for 3-5 minutes before starting the interval training and to stretch before and after your work out.
Listed below is an example of Interval training that may be used by someone that is in moderate to good physical condition and already exercises regularly:
Interval Variation: Standard
■ 3 - 5 minutes warm-up (light ride, low intensity, gradually increasing at the end of the warm up period)
■ 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6-8 times)
■ 3 - 5 minutes cool down (light ride, low intensity, gradually decreasing by the end of the cool down period)
Give Interval training a try and meet your weight loss goals for 2012! |
Nutrition Corner
February is American Heart Month
We Have Nutrients for a Healthy Heart
 February is celebrated as American Heart Month. We at Arizona Natural Medicine recognize the need for cardiovascular disease prevention and treatment. In addition to healthy eating, exercise, smoking avoidance, and stress management, there are nutrients and botanicals that are especially healthy for the heart:
- Hawthorn (crataegus spp.)
- The hawthorn tree is a symbol of love and has traditional use as a tonic for the heart. Hawthorn can help strengthen the heart muscle, increase exercise tolerance and provide antioxidant protection to the heart. Generally hawthorn is well tolerated and can be taken as a capsule, tincture, or solid extract. The solid extract can be delicious over toast as a healthy way to start your day.
- Omega-3 fatty acids
- Omega-3 fatty acids are essential fatty acids that have many health benefits. They are anti-inflammatory and important in the prevention and treatment of cardiovascular disease. Omega-3's can reduce blood triglyceride levels and improve cholesterol levels. Two of the best sources high in the fatty acids EPA and DHA are wild salmon and high quality fish oil.
- Ginkgo
- Ginkgo is the oldest surviving tree species. It has great antioxidant activity, supports healthy blood circulation, and supports cognitive function. It is often used to treat many disorders of cerebral function that may be caused by inflammation or decreased cerebral blood flow. This includes memory loss, fatigue, and peripheral vascular disease.
- Coenzyme Q10
- CoQ10 is a fat-soluble antioxidant that is present in cellular mitochondria and a big component of generating energy. The organs with the highest energy requirements such as the heart, liver, and kidney have the highest utilization of CoQ10. Healthy meats and fish are food sources of CoQ10 and it is also available as a supplement. CoQ10 is especially important for those taking statin drugs (Lipitor, Zocor, etc) because statins will decrease they body's synthesis of CoQ10.
- Magnesium and Potassium
- Magnesium and Potassium are both minerals and essential for healthy heart function. Unfortunately, Americans have had a progressive decline in dietary intake of both minerals over the past century. With heart disease as the leading cause of death in the United States, it is essential to have optimal intake levels in our diet and/or supplementation. Food sources of magnesium include pumpkin seeds, spinach, swiss chard, soybeans, and sesame seeds. Potassium rich foods include avocados, tomato sauce, apricots, prunes, and pistachios.
- Garlic (allium sativum)
- Garlic has been used throughout history for its culinary and medicinal uses. Garlic can regulate cholesterol and triglyceride levels and may help normalize blood pressure levels as well. This is what makes garlic one of our favorites for a healthy heart.
If you are interested in learning more about these nutrients and botanicals, talk to our physicians to determine if these are healthy heart options for you. |
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Mind Body Center
Heart-Centered Meditation
 Meditation is one important gift you can give to yourself in starting each and every day. There are many ways to meditate, but they all lead to the same wonderful experience.
Meditation reduces stress, calms your nervous system, reduces blood pressure, reduces heart rate, and adds peace into life.
Before beginning your heart centered meditation, set your intention to focus on one of the four heart-centered topics: Compassion, Innate Harmony, Healing Presence and Unconditional Love. These topics are described below to help you in your meditation. Choose only one topic at a time to focus on.
1. Compassion - Sometimes it is easier to have more compassion with others than we do with ourselves. Practice must always begin at home by finding compassion with ourselves. Compassion allows you to develop another state of consciousness and awareness. Compassion gives you clarity.
2. Innate Harmony - Accepting all the parts of yourself just as they are, without judgment. I know it is hard to believe and there is a part of us that only wants to accept what we have determined and judged as "good" without ever owning our disowned parts (i.e. greed, jealousy, and judgment). We must accept all our parts, and not deny or judge them but just observe them when they appear, and accept ourselves in spite of our imperfections.
3. Healing Presence - When you can be open to all the parts of yourself without judging them, a wonderful healing shift takes place. Try to come from a place of acceptance rather than critical judgment. An example might be "today, I made an unkind statement" rather than," I am always unkind." Allow the parts of yourself that have angst to be healed.
4. Unconditional Love - Once we can love ourselves and all our parts unconditionally, we feel happier, we are healthier and we are capable of loving others without condition. First we must love ourselves unconditionally.
Your Heart Centered Meditation
- Set your intention to focus on one of the four heart-center areas
- Find a quiet place.
- Sit in a comfortable chair or on a cushion, sitting upright so you can breathe easily.
- Close your eyes with quiet music (wordless) in the background or in silence.
- Breathe in through the nose and consciously focus on your belly breathing
- Imaging you are breathing in Unconditional love, for example.
- With each breathe you bring in Unconditional love into your heart.
- Imaging it radiate out from your heart into your entire body.
- As you exhale you release all stress, pain and anything that blocks you from this love.
- Do this quietly for 10 minutes.
- Open your eyes and proceed with your day in a more peaceful state
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Arizona Natural Medicine, L.L.C.
Integrative Medicine for the Body and Mind
Chandler, Arizona 85224-3558
Arizona Natural Medicine, L.L.C.
http://www.aznaturalmedicine.com
480-722-2811
For an appointment at Arizona Natural Medicine, L.L.C., please contact our office.We look forward to hearing from you. |
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Mission Statement
Our mission is to provide the most comprehensive and effective heath care, integrating the best of Western, Eastern, and Natural medicine in a safe and caring atmosphere. We provide individualized care that addresses the whole person, focuses on prevention, and assists you in achieving an optimal level of health.
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Naturopathic
Philosophy
1. Healing Power of Nature
2. First Do No Harm
3. Identify and Treat the Cause
4. Doctor as Teacher
5. Treat the Whole Person
6. Preventive Medicine
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Real People
Acupuncture and cupping therapy with Dr. Lane have really improved my overall health and energy levels. I've been a patient for several years and have also seen Traditional Chinese Medical Doctors in China and the care at Arizona Natural Medicine has been the best by far.
A.R. - Chandler, AZ
My acupuncture experience with Dr Khalsa at AZ Natural Medicine has been very positive. At a time when nothing else would provide relief, weekly acupuncture treatments have made a measurable difference in my low back pain and in my life. Increased energy is an added bonus. I am 3 weeks post partum and have every right to be exhausted. However, as my pain becomes more manageable I have a substantial increase in energy. Thank you Dr Khalsa and AZ Natural Medicine for helping me to feel better! I forward this health and energy on to my new baby.
C.S.- Chandler, AZ
Naturopathic medicine has always offered me alternatives that I could never find in the traditional medical model. I am so happy that I have options for my health care. I am hopeful that I have the tools to stay healthy.
KL.- Chandler, AZ
For 15 years, I have been under the care of various naturopaths, but until now, I hadn't experienced anyone who was the "complete package." Dr. Kiera Lane is. She has all of the components necessary to provide the highest level of care a patient could want or need. Dr Lane is a gifted physician. She has a unique combination of compassion, superior intellect and expertise, a kind and gentle personality, as well as an unpretentious demeanor. She is able to precisely diagnose and prescribe the accurate medication for her patients' unique problems. One of the keys to her success is her ability to ask the right questions to ascertain the information needed to diagnose and treat a patient's individual ailments. Another key to success is her capability to understand that each patient is a distinct individual, thus eliminating the possibility of a "one-size-fits-all" remedy for all of her patients.
She also allows patients to work at their own pace. Some patients are more aggressive about their treatment than others, and that is fine with her. She simply wants her patients to feel better and wants to help prevent unnecessary illnesses. You choose the pace, she'll work with you at that pace.
I recently experienced a diversity of ailments that Dr. Lane was able to precisely diagnose and treat with a combination of acupuncture, injections, remedies and homeopathic supplements. I not only recovered quickly, but I've never felt better!
I feel very fortunate to be in the capable hands of such a remarkable doctor.
M.H. - Chandler, AZ
I was hesitant to try acupuncture because it was foreign. I did and it has changed my life. Not just because acupuncture can help my health but now I am open-minded to other things. It has changed my perspective on health care. I feel more vibrant, energetic, and I love that it affected me mentally. It made me more positive and I think clearer.
C.L.- Chandler, AZ
Dr. Lane is a phenomenal doctor. She is thorough and methodical, leaving no stone unturned in her quest for good health and quality of life. Her diagnosis is based on sound, thorough investigation and she makes sure to study her patient's medical history as well as the causes of the specific issue. While other doctors may give a verdict based on narrow inquiry, Dr. Lane takes a holistic approach, considering causes other doctors often neglect.
In my personal case, Dr. Lane has helped with a situation many doctors had considered hopeless. She suggested a longer but healthier path for recovery that ultimately did the job minus the risks present in prevailing medical procedures.
I am eternally grateful to Dr. Lane for her insight, patience and perseverance in treating me and for the effect her treatment had on my long-lasting quality of life. I recommend Dr. Lane wholeheartedly to any patient.
L.P.- San Diego, CA
I not only trust my patient referrals to Dr. Lane, I see her myself for my own healthcare needs. Her breadth and depth of clinical application and understanding of the human body is unrivaled when it comes to holistic, complementary and alternative forms of healthcare. I would highly recommend Dr. Lane.
Local Doctor - Chandler, AZ
When I started coming to Dr. Khalsa office I was living with migraines twenty out of thirty days a month. I have had them since I was seven. I had learned to deal with them since I was told for many years they were just allergies or tension. I was diagnosed with migraines in the late 90's and tried all the traditional medications. Some helped, but not for very long and they only relieved the pain, never taking them away. When I started menopause the migraines were horrible. I had spent a year trying new drugs that didn't work. I remember going to see my grandson for two weeks and I spent most of it with migraines. I came home determined to try alternative medicine.
I feel so blessed to have found you! We tried several more conservative routes, but now my monthly IV therapy of B's and C's keep my migraines away!! I am so happy! I know I have tried to push it out to two months, but I find the migraines begin to creep back into my life, so monthly it is!
You have also helped me with the pain in my ankle that I shattered almost ten years ago. The acupuncture and heat lamp feel so good and help to relieve the pain. I am so thankful for your help especially since I am allergic to pain medications. Your talent has truly given me a new life. I can spend time with my family and enjoy life again! Thank you for everything you have done for me! You gave me my life back!
D.T.- Chandler, AZ
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Acupuncture & Chinese Medicine