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Last Updated 12/14/2007 12:14:28 PM
Practice fitness behind the wheel
By: Lisa Zeigel
 Being a native of Los Angeles, I thought I was used to driving and navigating the freeways. I have put in a lot of miles in a lot of different cars, but I was not particularly fond of it.
For about a year now, I’ve been commuting a pretty long distance to work, which is new for me since I had previously lived very close to my work. Now I have to deal with what has become a common nightmare for many commuters – I get stuck in traffic jams that can delay me for interminable periods of time, so I am spending quite a bit more time in my car than I was used to. I started to notice that my neck was becoming continuously tight, my hips were feeling out of whack, and I had nightmares about just driving and driving, getting cut off by other drivers, and anxiety about being forced to move over because behemoth SUVs were tailing me.
One day, sitting in an endless line of cars waiting to get on the interchange from the 101 to the 405 Freeway, I thought to myself “I can’t do anything about this traffic, (I’ve been looking for a carpool for months, and public transportation is not an option with my hours, plus it would take 2 ½ hours to navigate) but I can do something to make it healthier for me. Besides, I thought, if I am suffering physically and mentally, what about others?
According to the Boston Globe, the percentage of commuters in Massachusetts taking 45 minutes to get to work each way went up 20 percent in 10 years. That was seven years ago, and it has only gotten worse. Now “super commutes” are more common, with rides lasting 60-90 minutes each way becoming common. What are some of the problems we are seeing because of this? In my job, I see stiff necks (like mine), rounded shoulders, low back pain and tightness in the calves (from constantly pushing the brake and accelerator down). Worse of all, there’s that killer — stress and fatigue. All that driving takes time away from the time one might use to exercise. This lack of activity, along with poor eating habits, can lead to inevitable weight gain, which exacerbates the back pain and adds more stress, thus becoming an endless cycle.
So if we can’t do anything about the traffic or our ever-increasing commuting time, what can we do to prevent a physical and mental breakdown? If you can’t change jobs, move, find a way to telecommute, or use a bicycle to ride to work, there are several things you can do.
First, we can start by adjusting your position behind the wheel and your seating (even if you’re a passenger) to make yourself more comfortable and at the same time keep it safe. You should be able to adjust the back of the seat, the height, and the tilt (forward or backward). Aim for a 90-degree angle of the thighs and lower legs and a slight lean forward or backward of the back of the seat, (as opposed to sitting straight up). Your legs should reach the accelerator and the brake without having to over-extend but not be too close either. The headrest should be at the back of the head but not pushing your head forward or letting it tilt backward. And your arms should be at about arm’s length with a slight bend at the elbows, and fall slightly below shoulder level. Hold the steering wheel with your hands positioned at “9 o’clock and 3 o’clock.” This is the optimal posture. However, on a long drive, staying in those positions is not only difficult but can also lead to aches and pains if held too long. Varying the hands, the angle of the seat, and/or the seat height (as long as you can safely adjust these while driving) can be helpful.
Sitting for a length of time can also be hard not only on the gluteus maximus but the spine as well. There are pads you can buy to sit on. These correct the angle of the pelvis and allow for movement on the soft foam. (I sit on one of these – it helps immensely.) There are seat covers for the entire car seat that provide lumbar support and are pressure-sensitive to relieve fatigue in sensitive areas. And of course, lumbar rolls and neck rolls to help those specific areas. One good resource for these can be found at the “Relax the Back Store”: http://www.relaxtheback.com/seat-cushions-subcategory-6389775. You can also find heated car seats, massaging-car seats, and wide assortment of other cushions to make your ride more comfortable.
A couple more thoughts on making your external driving environment more comfortable: Consider wearing comfortable shoes, such as sneakers or soft-soled flats. If you usually wear high-heels, these will only further tighten the calves and can lead to a variety of postural imbalances, which you want to avoid! You can bring your heels along and change when you get to work. If possible, wear clothing that is not too restrictive. And I know this is a hard one, but avoid using the cell phone, even if you have a headset. It only distracts you and makes driving more stressful.
Now let’s talk about the internal driving environment – in your mind and body. There are several things you can do to help with the stress, beginning with your attitude. Recently, I had to take a traffic school course on-line to deal with a traffic ticket. I actually enjoyed it, since it reminded me to drive courteously, stay rested, leave plenty of time so I don’t have to rush. All of these are reminders that make common sense, but we forget in our rush to do a million things every day. So start out rested, fresh, and peaceful. Forgive and forget if someone cuts you off or offends you in any way – getting angry, yelling, or otherwise reacting will not affect the other person, it will only raise your blood pressure and create more stress. Drive defensely, not aggressively!
You can even do a few little exercises while you are behind the wheel, as long as you can stay focused on the road and do them safely! (It is best to do them while you are at a stop in traffic or at a stoplight). Before you even get in the car to start your drive, take a little time to breathe in and out and do a little active stretching – shoulder/neck rolls, lower back, hamstrings, ankle rolls. Next, while holding onto the steering wheel (in the 9 and 3 o’clock hand positions), you can do rows for the sides and upper-middle part of your back. Just pull your upper torso toward the wheel – think of using your back muscles, and squeeze in between the shoulder blades. This is great for relieving upper back tension and strengthening the muscles that can improve your posture. You can push away from the wheel and think of squeezing in the chest to strengthen the pectorals and the arms.
Another one to do (again, only if you are at a stop) is an isometric shoulder press. You can push your hands up against the ceiling of your car, then squeeze in the shoulders, holding this for 5 seconds. Relax for about 10 seconds, and repeat. All of these can be done about 8-10 times, if not all at once, over time.
Pelvic tilts and shifting the hips up and down are great for keeping the spine flexible and pulling in the lower abs. Holding them and alternating with relaxing can help in the lower body. Above all, keep shifting your body weight and be aware of possible tightness in the shoulders and neck. (This can creep up on you, but you can stop it with backward shoulder rolls and using your posture.)
Getting stuck in traffic and sitting in your car for such long periods are inescapable facts of modern living. But if you prepare for your drive, do some stretching before and after, and become a more “active driver,” you will find your mind and body improving, and this can go a long way toward making your commute much more pleasant.
Lisa Zeigel is a personal trainer and a group exercise instructor who has been involved in health and fitness for more than 19 years. She holds a bachelor’s degree in physical education from Cal State University, Dominguez Hills, and is certified by the American College of Sports Medicine as a health and fitness instructor and as a National Academy of Sports Medicine personal trainer. She has created unique wellness education programs and has taught healthy lifestyle classes for her local community. Currently, Lisa works with all types of clients and particularly likes to focus on new and returning exercisers, combining cutting-edge techniques with the tried-and-true. Most of all, she strives to make exercising fun and easy to integrate into each individual’s lifestyle. You can contact Lisa at fitgirl@operamail.com.
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 Dr. Barry Sears is a leading authority on the dietary control of hormonal response. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He holds 13 U.S. Patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease.
A turning point in his research occurred in 1982. That year, the Nobel Prize in Medicine was awarded for discoveries of the role that specialized hormones, known as eicosanoids, play in the development of cardiovascular disease, diabetes, auto-immune diseases, and cancer. Since eicosanoids are only generated from dietary fat, Dr. Sears reasoned that one could apply intravenous drug delivery principles to nutrition in order to control these exceptionally powerful hormonal responses with laser-like precision. In essence, his approach treats food as if it were a drug.
This area of his research led to various patents in the area of hormonal control by essentially using food as an oral drug delivery system to modulate eicosanoids especially for cardiovascular, diabetic, and neurological patients.
The impact of Dr. Sears’ revolutionary work in the dietary control of hormonal response began with the publication of his landmark book, The Zone. Since its publication in June 1995, The Zone has sold more than 2,000,000 hardcover copies, and became a #1 best seller on the New York Times book list. In addition, The Zone has been translated into 22 languages indicating a worldwide response to Dr. Sears’ research. His second book, Mastering the Zone, published in 1997, also became a New York Times bestseller with hardcover sales in excess of 500,000 copies to date. His third book, Zone Perfect Meals in Minutes, published in 1997, quickly became one of the best-selling cookbooks of 1997 and an another New York Times bestseller. The Anti-Aging Zone was published in 1999 and provides the molecular insights into how the Zone Diet can reverse the aging process. The Omega Rx Zone, published in 2002, explores the molecular foundation of chronic disease and how high-dose fish oil can dramatically reverse it. His latest book The Anti-Inflammation Zone discusses how to combat silent inflammation in order to reduce the risk of cancer, heart disease, diabetes, dementia, and many other inflammatory conditions—and how to reverse these conditions if they are already present. To date more than 5 million hardcover copies of his Zone books have been sold in the United States.
His research has elevated food from more than simply a source of calories to being recognized as an exceptionally powerful drug. Because of his revolutionary research, Dr. Sears has been a frequent guest on many national programs such as 20/20, Today, Good Morning America, CBS Morning News, CNN, and MSNBC.
Dr. Sears continues his ongoing research as President of Zone Labs, a biotechnology company in Danvers, MA as well as the President of the non-profit Inflammation Research Foundation in Marblehead, MA. In addition to continuing research on the hormonal effects of food, Dr. Sears has expanded his research in developing innovative dietary approaches to treating cancer and neurological conditions, as well as his on-going work in treating cardiovascular diease and type 2 diabetes.
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I have been taking the Fish Oil for over 3 years now. I am 44 playing hockey and working out. The Fish oil helps with the pain that I get from playing hockey. It greatly enhances my performance on the ice and while working out. I have noticed a big difference in my energy, attentiveness and memory. If I miss a day for whatever reason, I notice a huge difference and it feels like something is missing. Anyway that is my short little story and it comes from the heart.
– Carter B.
I am a nutritionist and Ph.D. doctor of health and nutrition. For Dr. Sears to figure out balancing fat, carbs and protein, is really beyond brilliant. It is a milestone in diet history. I go over people's diet/emotional journals. Mostly all the time, we discover that the fatigue, irritability, unstable emotions were due to the imbalance in their diet. Using the Zone to balance them out, helps control weight, roller coaster emotions and gives them energy. Dr. Sears is so right when he says food is medicine. He has figured out the most powerful drug combination going, called The Zone.
Best and healthy wishes,
– Elaine W., Ph.D., N.C., M.A.
I have a very exhausting job as a flight attendant. I read the "Omega Rx Zone" about 4 years ago and started taking the fish oil. I am 47 and have been flying for 22 years. I am very active, I run and lift weights. But combining lack of regular sleep, a physically demanding job, and irregular eating patterns this job takes a toll on the body. Since taking the fish oil, I have noticed that I do not get exhausted. I get tired, but not exhausted. I stopped taking it for a couple of months and then started taking another company's fish oil. I started getting exhausted again. I came back to Zone Labs and will continue with the fish oil for the rest of my life. I believe in the product and it makes a huge difference in my life. It makes a difference with my running as well. I also bring the bars and shakes with me on the road. It is almost impossible to eat the way I should at work. I haven't found the right secret. At least I have my Zone fish oil, bars, and shakes.
– Kathryn S.
I have been in the Zone, for about 1 month now. I wanted to share with you how wonderful I think this program is. I have been a personal trainer for almost 10 years and actively compete in numerous athletic activities. The Zone program has helped me to achieve a better awareness of my nutritional needs and the results I have seen are amazing! I have lost nearly 13 lbs since I have been in the Zone. I feel more mentally alert, more focused at work, have greater intensity during my training, have made significant strength gains, and just feel better over all. With that said, I would like to thank you for helping me in my quest for "super-health"!
Thank you!
– Rob Y.
I read 'The Zone' and as exactly as I could followed the advice for diet. I noted weight loss progress. Over six months, I lost 33 pounds. One year has passed since then. I have maintained the new weight, guided always by Zone concepts. The Zone is powerful - I have found it fantastic and I am very grateful to Dr Sears.
– Lyn S.
Before I stumbled across the Zone I was weighing close to two hundred pounds and I was depressed. I used to be a gymnast as a young man. I would think, "look at me now," when I looked in a mirror. The day I found 'The Zone' book, I was intrigued and as I read it the science made sense and so, I began to follow the "treatment". I began to lose weight and I was feeling way more energetic. I am forty two years old, I am very active and my weight is down to 162 lbs, 38 pounds lost on the Zone. I cycle, walk, jog, swim and I can now perform some of the more simple gymnastic skills I did twenty years ago...I literally feel like I have turned back the clock.
Thank you!
– Jack J.
I have been on the Zone diet for 7 years. I did not go on the diet to lose weight necessarily; but fairly quickly I lost 25 pounds, going from 190 to 165; from a 36-inch waist to a 32-inch waist. I primarily did the Zone to live healthier. My health is excellent now. I just turned 62 years old. My Zone is my eating lifestyle now; I seldom stray; and I do not miss anything. It is The Good Life.
– Curtis Y.
My wife's doctor told her to read "Enter the Zone" and to do the diet, so I told her I would do it with her. After only one week on the plan we went on a strenuous hike (the first of the year), and when we stopped at our favorite coffee shop on the way home I was able to get out of the car and stand upright and walk into the place without pain or stiffness. The Zone had eliminated all the inflammation that had always forced me to stumble all humped over into the coffee shop any time we skied or hiked all day.
Thank you, Doctor Sears.
– Larry C.
I used to have a lot of knee pain when I walked or ran. I have been taking Omega Rx for almost a year now, and rarely have any pain. I believe it is the anti-inflammation action of the oil. I feel smarter as well. Thanks for developing such a superior oil!
– Joe W.
Prior to following the Zone Diet, my body fat was around 15% and my weight around 153 pounds. No matter what I did, my weight and body fat did not change much. I regularly cycled 20-30 hours per week logging well over 400 miles. That had little impact on body fat or weight. Diet also seemed to have little impact on body fat or weight. Within a couple of months of following the zone diet, my weight dropped rather quickly to 142 pounds and body fat to about 8%. I still regularly cycle up to 20 hours per week (during the summer). I have also started strength training. I eat about 16 blocks per day. I take 3.6 grams of fish oil per day, along with Vitamin E, Alpha Lipoic Acid, CoQ10, and B & C vitamins. I also take GLA, which in my opinion, has significantly reduced fatigue and improved recovery times after exercise.
– Jeremy S.
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All polyphenols have antioxidant properties than can be measured by their Oxygen Radical Absorption Capacity (ORAC), but not all polyphenols have anti-inflammatory properties. The polyphenols in Dr. Sears’ Zone Polyphenol Plus have been carefully chosen to have both.
Polyphenols are the phytochemicals that not only give fruits and vegetables their color, but also help regulate inflammation. In addition, polyphenols also activate the key enzyme (AMP kinase) that helps restore cellular ATP levels. Polyphenols also help regulate the activation of inducible inflammatory proteins (such as COX-2 and inflammatory cytokines).
There are more than 4,000 known polyphenols, and the richest sources are fruits and vegetables. In general, the more color a fruit or vegetable has, the richer the polyphenol content.
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Zone Labs’ Ultra Refined Omega-3 Concentrates are three times fresher and contain less than 1/10th the mercury than what is allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standard
Zone Labs adheres to the International Fish Oil Standard (IFOS), an independent third party validated laboratory quality standard that is more rigid than any other global standard for purity.
- No company in the worlds runs more tests with IFOS than Zone Labs
- Zone Labs receives a 5 out of 5 star IFOS rating for every batch it tests
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| Standard |
IFOS Standard for a 5-Star Ranking |
Council for Responsible Nutrition |
European Pharmacopeia |
Norwegian Medicinal Standards |
| Peroxide |
< 3.75 meg/kg |
5 meg/kg |
10 meg/kg |
10 meg/kg |
| Totox Levels |
< 20 meg/kg |
26 meg/kg |
NA |
NA |
| Lead |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Mercury |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Dioxans and Furans |
< 1 ppt |
2 ppt |
2 ppt |
2 ppt |
| PCBs |
< 45 ppb |
90 ppb |
NA |
NA |
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"IFOS – THE TOP GLOBAL PURITY STANDARD FOR OMEGA-3 FROM FISH"
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Zone Labs products show no detectable lead or mercury when tested down to 10ppb, which is 10 times below the Norwegian Medicinal Standard and European Pharmacopoeia Standard limits.
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Zone Labs products are three times fresher than the minimum allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standards (based on average peroxide values).
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Zone Labs starts with only wild, small fish from pristine Chilean waters and ends with proprietary validation and testing processes to achieve an IFOS certified 5 star rating.
8-Step Manufacturing Process - Quality Assured
Testing to specification all raw materials, bulk products, packaging material and finished products – always using stringent internal standards and in-process testing.
- Extraction of fish oil
- Winterization – remove limited amounts of saturated fats
- Absorption – remove heavy metals
- Preliminary Molecular Distillation – refining “touch up” to reduce contaminants
- Oil conversion to ethyl esters
- Ethyl ester thermal fractionation – remove additional saturated fats
- True Molecular Distillation – final refining to remove pcb’s and long-chain monoenes
- Rigid Processes – proprietary validation, inspection and encapsulation methods. Independent lab verification of IFOS requirements and certified 5 star rating
No farmed fish. No large fish. Pristine waters.
Zone Labs starts with wild sardines & anchovies fished from cold, pristine waters off of South America where there are less environmental impurities.
A recommended serving of Zone Labs Ultra-Refined Concentrates delivers 8 times more omega-3’s than a typical retail fish oil supplement.
Most fish oil supplements have 30% or less of the healthy omega-3s EPA and DHA, with the remaining 70% of the capsule containing unbeneficial, lesser refined fatty acids that contribute to their bad taste and gastric side effects.
Getting a clinically valid dose of omega-3’s is easy with Zone Labs’ Ultra-Refined Omega-3 Concentrates.
Typical Retail Dose = 300mg omega-3
Standard Zone Dose = 2400mg omega-3
A serving of canned tuna has 12 times less omega-3’s than
Zone Labs Ultra-Refined Omega-3 Concentrates
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Commonly consumed fish and shellfish in the United States
Mercury Source: Food and Drug Administration, FDA 1900-2004, “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource". Omega-3 Level Source: American Heart Association Website.
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Mercury level
in parts per million (ppm) |
Omega-3 fatty acids
(milligrams per 3-oz. serving) |
| Zone Omega-3 Products |
< 0.01 |
2400 (standard 4 capsule serving |
| Salmon (fresh, frozen) |
0.014 |
1200 |
| Flounder or sole |
0.050 |
480 |
| Pollock |
0.041 |
450 |
| Crab |
0.060 |
400 |
| Scallops |
0.050 |
290 |
| Shrimp |
ND* |
290 |
| Catfish |
0.050 |
270 |
| Clams |
ND* |
250 |
| Cod |
0.095 |
210 |
| Canned Tuna (light) |
0.120 |
200 |
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Zone Labs’ leading product. OmegaRx delivers all of the benefits of Zone Labs’ ultra-refined omega-3 concentrates.
Advantages
- Delivers clinically proven health benefits from the omega-3 fatty acids EPA and DHA*
- Promotes a healthy heart, healthy brain, healthy immune system, healthy circulatory system, healthy joints, healthy moods, healthy triglyceride levels and a healthy pregnancy*
- Combats silent inflammation
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