"On The Go With Almine"

Acute Injuries: The Most Effective Treatments To Get You Back Training ASAP

2012-01-07T14:42:00.000-08:00

"Let Like Be Cured With Like." ~"Law Of Similars"

The biggest dilemma of living in an outdoor recreation mecca, such as Bend, OR. is what activity to do on any given day. Bend is known as the "birthplace" of modern American sport climbing. "Smith Rock State Park" is the incubator that allowed a new era of climbing to emerge in the early 80's. In addition, Bend is rated in the top 5 for its trail systems in the U.S. Mountain biking and trail running are a favorite pastime of the town's inhabitants.

In the winter months, options abound here. Over coffee, a "Bend-ite" may have a "U.S. Forest Service" trail map on the table, the "Mt. Bachelor" weather hotline on hold, & be looking at the "Smith Rock" web cam all at the same time.

As the excited outdoor lover puts on his/her clothes (with many layers, of course!), you may notice in the driveway a car already packed to the gills: mountain bike on the back, kayak & snowboard on top, dog, climbing gear and trail-running shoes already loaded up inside.

The nationally acclaimed TV show "Portlandia" claims that "Portland, OR. is the place where young people go to retire." I would venture to say that Bend is the place where everyone goes to retire. Its that good. :)

With all of the myriad possibilities for play surrounding the "Bend-ite," a few bumps and bruises are inevitable. My dear friend, and climbing pal, head of the local "Search & Rescue" rock climbing dept., Randy Columbell, says it best: "If You're Not Flying, You're Not Trying." This is in reference to taking a few falls, while pushing your limits with climbing. Falling is part of climbing. It WILL happen. No two ways about it. Same goes for mountain biking, snow sports, kayaking, etc. Its all part of the process of improving at any given sport.

With that being said, there are things you can do to help mitigate the pain of an acute injury, and get you back out playing again ASAP.

I admit it. I'm not a very good patient. A bit hypocritical, I realize, considering I treat patients, day in and day out. Put me on the couch for more than 24 hrs., and its not pretty. I crave the outdoors, like a fish to water, and if I don't get my "outdoor fix," I do go a 'lil bonkers. This is why I'm vested in figuring out the best (and quickest) possible way (with the least side effects) to heal an injury. I'm just like you. I don't like being injured, and thank God (knock on wood) it doesn't happen to me often.

Our culture, and western medicine, is obsessed with ice for acute injury recovery. The latest in sports medicine news says that this obsession has little science behind it. See the following "NY Times" article:

http://well.blogs.nytimes.com/2012/01/04/why-ice-may-be-bad-for-sore-muscles/

The content in the NYT article echoes what ancient medicine has stated all along. Ice is not necessarily the answer. What does ice do? Ice numbs the pain. This is a fact. Can that be helpful in some situations? Certainly, to ease the injured for a short period of time. However, it is not the "cure all" for acute injuries that its been made out to be. This goes for both joints and muscles. Nor is it very helpful for anything other than the initial 15 mins. of pain, according to Chinese medicine.

If ice isn't the answer for acute pain, then what is? It may surprise you. "The Law of Similars" gives us the answer: "Treat Like With Like." This is the basis for homeopathic medicine (where vaccinations originally came from: give the disease to prevent/treat the disease). In addition, the origins of Ayurvedic and Chinese medicine echo the same wisdom. Spagyrical homeopathy is a forte of Ayurvedic medicine, and originally came out of Egypt. It traveled east, eventually reaching India, where it became honed to an art. "The Law of Similars" can also be seen in the most ancient of martial arts sparring formulas.

Chinese medicine could really be considered the world's first system of sports medicine. Crafted for centuries, by monk-warriors of the Shaolin sect, who focused on acupuncture protocols and herbal remedies for weapon injuries to sparring wounds. Their formulas for broken bones, tendon sprain/strains, and all manners of muscle injuries are unparalleled. We think this is "new age" medicine? Quite to the contrary. Its thousands of years old. In comparison, western medicine has been around for the blink of an eye.

In no way, shape or form, am I saying western medicine isn't a vital, necessary part of medical treatment. In the way of emergency situations, its a gift. Would I go to the ER if I had a broken bone? Absolutely. Would I add in other protocols that have been shown to speed recovery by up to 65% (such as acupuncture and moxabustion). There's no question about it. If you have need, by all means go to the ER. But there are things you can do to get yourself back to playing, competing and training that compliment what western medicine does, more speedily.

If you're not in need of an ER, then there are things you can do at home that will greatly aid recovery. People have asked me how I've recovered from climbing and mtn. biking injuries so quickly. I will share with you "tricks of the trade" that you can implement in your recovery of acute injuries. Let's explore these...

ACUPUNCTURE: It goes without saying that acupuncture has substantial research behind it. We know it works. "The mechanism of action is unknown," however, which is just really an academic way of saying we have no idea how it works yet. We just know that it does. Look up acupuncture research on "PubMed" or the "National Institute of Health" websites and you'll find exhaustive research to back it.

To receive acupuncture 1-3x per week after an acute injury is ideal. It will not only reduce inflammation quickly, but it will strengthen and heal surrounding nerve tissue and fascia. Add electro-stim. to the needles and you will see remarkable healing. Find a licensed acupuncturist in your area, who specializes in sports injuries. They will augment your recovery process, and you'll be back to training in no time.

Performing electro.-stim. acupuncture on my swollen ankle, post first lead fall (I flipped upside down, then "cheese grated" all the way down an arete!). This acupuncture treatment was performed 4 hrs. after the fall (notice how swollen the ankle is). The next day I ran the 10k "Xterra Trail Race" with ZERO pain. :)

HERBAL MEDICINE RX.: 75% of the world uses herbal medicine to treat ailments. This is a big number. Ancient peoples observed what animals ate, chewed on, etc. after being wounded in the wild. They then, adapted these plants, into medicine tinctures, powders, poultices and the like for human use. Some societies even honed this practice to a science, such as the forefathers of medicine in Tibet, Egypt, Greece, China and India. In addition, indigenous peoples the world over came up with their own ways of applying plant medicine. There are many Rx.'s for acute injuries. I have somewhat of an obsession with Shaolin remedies. I have a passion for ancient medical texts, and find the Shaolin sect of monks to be unparalleled in their wisdom of treating acute pain and injuries. Please see your local acupuncturist, or naturopathic physician, for an injury herbal Rx. My athlete patients are amazed at how fast their injuries heal. Their referrals and testimonies are what has built my practice.

Chinese herbs being made into tinctures :)

Chinese herbal Rx.'s

MOXABUSTION: If I was on a desert island, and could have one thing in my "First Aid" kit for all manners of acute injuries, it would be moxabustion. Moxabustion is my "ice," and is absolutely dynamite for reducing inflammation quickly. Here is where the "Law of Similars" can be seen in Chinese medicine. We treat heat (inflammation) with heat (moxabustion). In a way, you can almost think of the heat from the moxabustion "canceling" out the heat of the inflammation. Its the best way I can explain its effects, and why it works so quickly. Known as "plant aspirin," its an athlete's best friend. I carry it in my climbing bag. I carry it in my gym bag. I've had the opportunity to perform moxa on patients in emergency situations, and its amazing. You will watch the inflammation reduce in front of your eyes. There are many ways to apply moxa. You should obtain it from your local acupuncturist or naturopathic physician. Look up the research on moxabustion. The statistics are exciting. Its said to be the "Queen herb of moving Qi & Blood." Whenever you hear the term "blood mover" in Chinese medicine, think "inflammation reducer." Moxabustion is my "secret weapon."

Moxabustion being applied via a moxa stick. "Like Treats Like" (heat treats heat/inflammation)

Moxabustion being applied via "Warm Needle Technique" (amazing for acute injuries!)

Moxa cones, being placed over area of injury, for quick reduction of inflammation

POULTICES/COMPRESSES: Herbs have been placed topically over areas of pain and inflammation for centuries. The method still works to this day. There are many ways of doing this. When I was camping once, I found an herb in the wild, that I knew could help a large cut I had. The cut kept bleeding like a war wound. The cut itself wasn't that large, but it wouldn't stop bleeding. I had some gauze in my emergency "First Aid" kit in my backpack. I smashed the plant, until the vital juices began oozing out of the leaves, stem and bark. I then proceeded to place the plant matter in between two pieces of gauze. I had surgical tape in my "First Aid" kit also. I taped this poultice (the plant matter smashed in between the two pieces of gauze) onto my leg. The bleeding stopped within five minutes. :)

Mountain Biking at "Phil's Trail," Bend, OR.

This girl loves her bike, dirt and trails! A few bruises and bumps are to be expected... :)

LINIMENTS: Liniments are liquid extracts of herbs that move Qi & Blood swiftly and effectively. Again, created by the Shaolin monks over centuries, there are as many liniment formulas as there are injuries. There are liniments for bruising, arthritis, sprains, strains, tears and breaks. Consult with your local acupuncturist as to what liniment is appropriate for your injury. Like the moxa, these have a home in both my climbing and gym bags. :)

HOMEOPATHY: Homeopathy is not only a science, but an art. There are few more gifted homeopaths in the Pacific N.W. than Dr. Mitchell Bebel Stargrove, N.D., L.Ac. He is located in Portland, OR. I've always felt so grateful to have been his T.A. for several years. He's as knowledgeable about the history of homeopathy as he is its application. There are simple home remedies that you can apply, in the way of homeopathy, for an acute, non-emergency injury. Arnica is the most well-respected and well known for bruising and trauma to tissues. You may find it in health foods stores in a variety of applications from creams, to lotions to homeopathic "pellets." My advice, when there is acute bruising and trauma to tissues is to do both topical and internal applications. Another swift-acting homeopathic remedy is "Traumeel." Some naturopaths offer "Traumeel" injections to areas of acute swelling and inflammation. It works like a charm. Arnica and "Traumeel" are both good things to have in your backpack, gym bag, etc.

There are many applications of "Traumeel."

Arnica montana, also commonly known as "leopard's bane, wolf's bane, mountain tobacco and mountain arnica."

St. John's Wort, Hypericum Perforatum, is known in western herbalism as a treatment for depression. In homeopathy it is known for acute injuries, particularly those "injuries to nerves, especially of fingers, toes and nails. Crushed fingers, especially tips. Excessive painfulness is a guiding symptom to its use. Prevents lockjaw. Punctured wounds. Relieves pain after operations." See a licensed naturopathic physician for homeopathy care and dosage.

For those that love to "play hard," like me there are many side-effect free options to support your recovery. Whatever your given sport is, its not a bad idea to implement some of the above recovery suggestions. Its also a good idea to have a natural "First Aid" kit, with some of the above liniments, homeopathics, creams, etc. inside.

The joy of sport is to find your "edge," while taking care of yourself and being smart about it. After all, they say that "Life Begins At The Edge Of Your Comfort Zone." I think this is so true, but it doesn't hurt to have safety equipment on and some remedies in your "toolbox" along the way. After all, the better you take care of yourself the more time you'll have to play... :)

My first 10a trad. lead attempt on the route, "Black Angel," at "Meadow Camp," Bend, OR., 2011

"Exchanging blows generously, which is not uncommon in some other martial arts, is unthinkable in Shaolin philosophy, because a Shaolin disciple always assumes that an opponent is competent and able to inflict damage with just one blow." ~WONG KIEW KIT, "Art of Shaolin Kung Fu"

Seasonal Affective Disorder (SAD): What It Is, & What To Do About It

2011-12-07T12:15:00.000-08:00

"The Color Of Springtime Is In The Flowers, The Color Of Winter Is In The Imagination." ~Terri Guillemets

SAD. Just reading the word makes you, well, sad. As a health care provider in the state of Oregon, I'm all too familiar with this seasonal disorder. It rivets many of my patients, and can send them reeling backwards in both mood, activity level, anxiety and sleep.

The onset of the dark, winter months in Oregon can be brutal. My father, raised in Alaska, often remarked how the winters in Oregon "are tropical compared to where I grew up." Living on the coast in Oregon (one of the wettest, darkest parts of the Pacific N.W.) is nothing short of relief for him.

I grew up there, in Newport, OR., nestled 1/2 way between San Francisco and Seattle, Newport is a bustling fishing town. Its cold, stormy winter waters have produced some of the most prominent American artists, awe-struck with the powerful coastline and old growth forests that line it.

Newport, OR. Where I Was Born & Raised. Home To Some Of The Most Spectacular Coastal Storms Around.

While the scenery is stunning, the familiar sound of the seagulls soothing, the winters there are made only for the hardy at heart. As I would watch the fishermen navigate their boats during thunderous coastal storms, I could only wonder what type of person could brave that darkness and the roaring, cold seas day after day. The very dampness that hangs in the overcast, foggy air during the winters is enough to chill one to the bone. Your only retreat is a fire, family and the warmth of home.

There are a few that thrive in winters such as Newport's. My grandma, Jo Ellen Barton, gained her greatest inspiration from the harsh environment. She would run 10 miles along "Coos Bay" everyday, come home make thistle soup (My thoughts as a child? Bleh!), and shut off the world during the wet, winter months. After her winter hibernation, she would showcase her most stunning paintings at the top art galleries all over the world. She became one of Oregon's best known coastline landscape painters. She reveled in the darkness the weather provided, and used it to fuel her artistic creativity.

She was accustomed, however, to raising three rambunctious boys and a young daughter in the harsh wilderness of Alaska. She lived on a meager houseboat, with her family, hunting grouse for dinner at night. Her husband, a bush pilot and logger, frequently went missing for days on end in deadly arctic storms. No where to be found until one day, he would stagger in, disheveled and worn, asking for "a beer and a bed." This became Grandma Barton's way of life. "Taking the bull by the horns," (as she often told me to do) she decided that to leave fate up to her husband, and his outdated airplane radio, was to live in a state of constant worry. She promptly went down and got her bush pilot license, so that she could look for her husband amongst the frozen tundra, should the need arise.

Alaska, My Father's Family's Home. Long Nights...Short Days...

Grandma Barton's constitution was one of survival. It was hardy. It was practical. It was no nonsense. It served her well, as she finished out her life along the dark coastline of Oregon, painting and running in the pelting rain.

My Favorite Painting Of Grandma Barton's...Hanging In My Home Office :)

Many of us do not relish the darkness as my family from Alaska does. Oregon can seem almost inhospitable to many in the winter. SAD, or "Seasonal Affective Disorder," can affect people's quality of life here.

Let us take a closer look at SAD. What is it? Who is affected? What can we do about it?

“Seasonal affective disorder (SAD) is a variation of depression that plagues normally healthy people with depressive symptoms during the winter. These symptoms include feelings of hopelessness, anxiety, loss of energy, social withdrawal, oversleeping, loss of interest in hobbies, carbohydrate cravings, weight gain, and difficulty concentrating and processing information. Approximately 6 percent of Americans experience SAD, and another 14 percent experience sub-syndromal Seasonal Affective Disorder, a milder form of SAD.”

The above statement seems a bit dismal. Yet, there are things within our control that we can do to help mitigate the effects of SAD. I do find it interesting to note that 3 out of 4 SAD sufferers are women.

Across the board experts agree that there are fundamental things that should be done to work with a SAD patient. There is now an acronym, widely agreed upon by health care providers, to be shared with their patients: S.E.L.F. (serenity, exercise, love, and food). Let me explain these, as they sound a bit simplistic.

SERENITY: Admit you have a problem. That tends to be the biggest hurdle, yet the most important one to confront. Many of my patients have stated that "I couldn't figure out what was wrong with me for years. I just kept trying to pretend I was happy, when I wasn't. It always came on with the onset of shorter days." I hear this a lot. As soon as a label or diagnosis was given, there was a sense of relief for them. The old black-and-white Dracula flicks admonish "If you can name the demon, you can get rid of it." That's really how it is with depression, addiction or dis-ease. First, we need to acknowledge there is something to treat and be pro-active about. With this step comes a deep sense of serenity. A peace in confirming that there is something "off" we need to come to grips with. Once we come to that realization, we can move forward with treatment and lifestyle changes.

EXERCISE: As a certified fitness trainer, I can't give enough reasons why regular exercise is of benefit. From sleep, to mood, to overall body strength and wellness, it can't be beat. Exercise has been termed "Nature's Great Anti-Depressant." I would venture to say that's accurate. It gives a person a deep sense of satisfaction and accomplishment, particularly when the dark winter months tell you to do anything but go outside. When one uses will-power to push through the lethargy of winter's short days to go for a run (yes, even in -12 degrees for me last year), whether the foe is ice, rain, sleet or snow, the reward is a cascade of "feel good" endorphins that permeate your body and psyche all day long. Is this important year round? Absolutely. Is this particularly important for people experiencing the depression of SAD? Its more crucial during winter for these folks than any other time of the year. In addition, exercise can off-set any winter-holiday eating choices that are outside of our norm.

My father used to tell me stories as a child of the dog-sled mushers who would run the "Iditarod" race, braving the coldest Alaskan storms over a distance of 1,150 miles. For the top mushers that takes almost 24 hrs. a day over 9 days. For the "average" musher, it takes approximately 12 days. Can you imagine? The mushers that train for that race train in the darkest of night, under the coldest conditions. It takes some "hutzpah!" to do that. If they can do that, you CAN get to a heated gym, with jacuzzi and sauna available for you after your workout. Those mushers don't have any special advantage over you. Its pure will power and determination to not let the elements get to them, and affect their spirit. Just remember: there is ALWAYS someone training in more challenging conditions than you. This helps me put things into perspective when I have 2 Malamutes pawing the front door to go outside, when the day is dark, the ice is thick and the snow is knee-deep.

My Sweet Girl, Sierra (R.I.P.), After We Dog-Sledded In Snoqualmie, WA., 2002

I moved to Bend 3 years ago. I'm not a skier or snowboarder. I've been on skis one time, when I was in high school, for about 1/2 hr. (so I don't really count it). Snowboarding? I never say never, but I do have a weird "thing" about being strapped into a contraption (bizarre, I know...I guess everyone has their "thing"). I like board sports, but I don't like being strapped to one. Is it time to conquer my dislike of this? Perhaps. I wouldn't mind trying snowboarding.

What I'm getting at is that I live about 25 mins. from "Mt. Bachelor," and yes, I admittedly don't ski or snowboard. This is completely weird for a "Bend-ite" to say. Most of my friends here don't just snowboard, they X-C ski, skate ski, tele-ski, you name it.

Last year, I thought "I better make friends with this snow thing. After all, I moved to Bend to get away from the rain." I do tend to "up" my "CrossFit" in the winter, and head to the rock gym more in the winter also, but mind you, I have 2 VERY "chatty" dogs, who don't care if I just went to the gym or not. They want out, and I'm not talking about a mere walk around the block. They want to run, pull and drag things in the snow, and they don't care at all if I would rather be in my slippers or in a hot bath.

Last year I was already on a roll with trail-running, so sought out an easy way to continue my running, with minimal equipment, and not a lot of hassle. Voila! Snowshoe-running! Thanks to my pal, ultra-runner, Laura Kantor, I got hooked. I found a way to exercise in the dead of winter, outside in the elements, that was a win-win for both me and the pups. I even ended up liking it so much that I placed 2nd in my age division for the 10k "Mt. Hood Snowshoe Scramble" (thanks for encouraging me to do that, Laura :)

"Mt. Hood 10k Snowshoe Scramble," 2nd Place In Age Division, Jan. 2010

Point? There is ALWAYS a way to exercise, even in the winter outside. Believe me, once you get on a roll with snowshoe-running, X-C skiing, etc. you'll be warm in no time...and its fun! :)

I Also Discovered This Past Year That I *LOVE* Climbing Waterfall Ice, Ouray, CO. (a.k.a. "Little Switzerland," or "The Ice Climbing Capitol Of The U.S."), Jan. 2010

Building Ice Anchors With My Girlfriends At The "Ouray Ice Park," Ouray, CO., Jan. 2010

I had a girlfriend say to me, "I just need something to motivate me to get outside when its cold." My suggestion? Get a cold-hardy pup! She took my advice, and is now logging more miles than me with her pup in the winter. She is a single woman who lives and runs alone, and is now relishing having a companion who not only gives her a sense of security, but motivates her to make that first step out the door when the snow is blowing sideways. A win-win. She rescued her dog from the same Malamute rescue I did mine (www.wamal.com) She's so happy to have a winter-loving friend now. :)

My Winter "Motivators," (R to L) Tallon (a.k.a. "Fatty Pajamas) & Anok. The coldest recorded temperature an Alaskan Malamute has spent over 1 month in? -80 F in Antarctica. Watch the movie "Eight Below" for the story :)

LOVE: Who doesn't need love? We all need to give it, and receive it. Its important that folks who suffer with SAD communicate to their friends and family that they're experiencing SAD, and could use some extra support during the winter months. This may cross-over with the "exercise" category, and create opportunities for a "buddy system," so that they go and workout with friends and family. Maybe it means taking more time for self-love and doing some counseling, therapy work, journaling or other nurturing activities. Receiving acupuncture and/or massage is a very nourishing, nurturing way to treat oneself in the winter. There are specific acupuncture protocols and needling-depth techniques that are more employed in the winter. Write down some words (don't judge them, just write) that come to your mind when you hear the word "Love." Pursue those. Maybe it means taking yourself out on a date (yes, it IS *fun*). Or perhaps treating yourself to a vacation, a play, concert, or a poetry reading. Whatever it is, make sure it nourishes you from the inside out.

The holidays can be rough for some people. Christmas, Hanukkah, Solstice, Kwanzaa...whatever you celebrate, if you suffer from SAD, don't celebrate alone. Surround yourself with community, friends and family that you experience joy with. Being afflicted with SAD can be hard enough. Doing it alone makes it more difficult.

Take The Time To Have A Sit-Down Dinner With Friends & Loved Ones Over The Holidays

FOOD: We all eat. Hopefully, three times a day at least. Food is a big topic. One I'm constantly addressing via social media, through public speaking venues, magazine articles, my blog and with my patients. It can feed our souls, or feed our fears and darkest emotions. It is very important, particularly in the darkest of winter to determine your motivation for eating. Cravings don't always mean your hungry. They can mean you're tired, thirsty, depressed, etc. Be a "food detective," if you're experiencing SAD and having ongoing cravings. Journal where you think they're REALLY coming from. Are there un-dealt with emotions that need to be processed and let go of? If so, I promise a bowl of macaroni and cheese, will not help you. The feeling will just come back. With that being said, food can also be a delicious, decadent part of life. I truly learned to enjoy food in Paris. The French and Italians relish every last bit of their food. It is edible art to them, as it should be. Take time to eat communal meals, meals in silence, meals with laughter, and meals by candlelight. Experience every nuance of delicacy and nutrition your food offers you. There is an old saying "Let thy food by thy medicine, and medicine thy food." (Paracelsus) It is true. Your food can be your medicine. Take time to lovingly prepare it, or take yourself out to a beautiful meal prepared with attention by top chefs. It is a real treat when viewed this way.

I think its also very powerful to turn one's grief or SADness into joy for others. It takes us out of ourselves and our own anguish. Consider offering food to those less fortunate than you around the holidays. Volunteer at a soup kitchen. Donate food to a local shelter. Bake something nourishing for an elderly neighbor. In this way too, we are nourished by food. It is as much joy to share it as to
receive it.

Ammachi, Recipient of The United Nations "Gandhi Peace King Award," Humanitarian From Kerala, India. Feeding The Poor In The Slums Of Bangalore, India

"Let Us Love Winter, For It Is The Spring Of Genius." ~Pietro Aretino

Your "Unsung Heroes"

2011-11-08T13:08:00.000-08:00

"I'm fifty years ahead of my time" ~Joseph Pilates

In exercise/fitness circles the term "core" is thrown around a lot. Its almost overused in the sense that no one seems to know quite what the definition is anymore. Or, put another way, there are as many variety of notions as to what the "core" is as personal trainers, methodologies, and exercise physiologists.

As a climber the concept of core is a vital one. Its the powerhouse for all that I do to get up a route. Certainly balance, flexibility and strength are essential, but like rays of the sun, they emanate from a center. A central "generator" that allows power output to the appendages, when most needed.

Eastern wisdom, as demonstrated through the martial arts, has placed great emphasis on the core for thousands of years. It is said that every sparring movement has power if the center has power. This power source is termed "Hara" by the Japanese or the "T'an Tien" by the Chinese. Eastern philosophy states that the location of this power source is located approximately 3 finger-widths below the navel. In addition, women are said to have a second power source: the uterus. In Taoist alchemy this is said to give women great power, in that they are able to gestate and birth life.

Exercises have been honed throughout time to strengthen the core. From various yoga asanas (postures) to T'ai Chi and Chi Gong practices.

However, throughout the ages, modern voices have reminded us of the importance of the core. Two such pioneers are Joseph Pilates and Coach Greg Glassman.

This blog is a joint venture. Brought to you by two trainers from two backgrounds. I'm honored to co-blog this month with top "NIKE" Pilates trainer, Christine Binnendyk, author of "Ageless Pilates" http://agelesspilates.wordpress.com/about/

Christine Binnendyk, "NIKE" Pilates Instructor

As a certified fitness trainer, and avid student of "CrossFit," I'll share with you some "CrossFit" inspired exercises to strengthen your core.

Almine Barton, Licensed Acupuncturist, Certified Fitness Trainer

It is Christine's and my hope that the combined wisdom and knowledge that we share with you will inspire you to get in touch with this "central switchboard" of the body, so that it may serve you in all your athletic endeavors.

Something to make note of: "CrossFit" and "Pilates" are both very powerful. It is the wish of both Christine and I that you find a highly qualified trainer/coach to work with you with these exercises. This is particularly the case if you're recovering from any type of back, abdominal, pelvic or hernia injury and/or surgery.

Women have often heard that "Kegel Exercises" are important for OB/GYN health pre and post partum. Yes, we agree with this. But to target your "unsung heroes" (which we'll get to in a minute) will benefit you even more, because of their wide-spread influence upon not only the pelvic floor, but also the supporting muscles in your back (which can take a beating during pregnancy and childbirth).

When Christine and I sat down to talk about this blog we decided we wanted to put a spotlight on some "unsung heroes." What does that imply? That implies the intrinsic or supporting muscles of the core (not the main ones, such as the Rectus Abdominis, etc.). These intrinsic or "minor" muscles of the trunk are like black keys on the piano. Just as vital as the white keys, but less understood.

The other thing that should be pointed out, before we explore these amazing muscles is the difference in methodology between "CrossFit" and "Pilates." Both target the same muscles in different ways. Our advice is to do both. Why? Because in the spirit of balance, fast, anaerobic workouts are just as important to health as slow and controlled movements. You could think of them as yin/yang of one another. To train the body in a variety of capacities and modal domains is best. In the words of Coach Glassman "Train for the unknown." The "unknown" contains in life both qualities of controlled and slow, and fast and furious. You never know what you're going to get. Therefore, keep your body on "its toes" by mixing it up, & introducing new ways and speeds for it to move. If you train this way, you will rarely get injured. Your body will be prepared for the unknown, and have the ability to adapt to any given situation put before it. Whether its carrying someone in an emergency situation, treading water, or holding a static posture for a long period of time, you will be ready.

Which Muscles Are The "Unsung Heroes?"

-Serratus

-Intercostals

-Obliques

Let's explore what Christine has to say about these crucial muscles, and how, from the "Pilates" method one can train them:

"When people think of Pilates, they often think of 'core exercises,' but Pilates training can be so much more. I like to work several muscles that are often ignored, simply because many people don’t know what they do or how they can supplement your training. Try working these three 'unsung muscle heroes' and you’ll experience a stronger core and reduced likelihood of many sports injuries."

Serratus
This muscle lies just a bit below your armpit, hugging your side. It holds your shoulder in its sweet spot, so that you can support your body weight with your arms in a push up position. By training your serratus, you’ll learn to keep your shoulders down away from your ears and you’ll work your shoulder muscles evenly, rather than overburdening some and leaving others to atrophy.

Work your serratus with "Forearm Plank". Get down on all fours, then lower down to your forearms, placing your elbows under your shoulders. Drop those shoulders away from your ears, then step your legs back, as if you were going to do a push up. Lengthen your spine and draw your navel in. Hold this position for up to 60 seconds. Not hard enough? Lift a leg off the ground for 30 seconds, then switch. Too hard? Come down to your knees or do this move leaning against a wall.

Christine demonstrating the "Plank"

Ask a friend to take a look at you while you perform Forearm Plank. If your shoulder blades are poking up, that’s a sign that you’ve chosen a position that is too difficult for you to perform perfectly. Practice an easier version for a couple weeks, then try the more challenging version again.

Intercostals
These tiny muscles lie in between each rib, connecting them together into a natural corset. Untrained intercostals can mean less stability in your torso. Trained intercostals give you a tighter core, better posture and a "v" shape for your torso. These muscles also support your diaphragm and assist in building your breath capacity.

Work your intercostals with "Criss-cross". Lie on your back with your knees bent and your feet flat. Place your hands behind your head with your elbows wide. Twist your torso to the right, peeling your left shoulder blade off the floor. Twist until you can peek at your right elbow, but leave your hips flat on the floor. Slowly roll down and repeat to the other side. Alternate twists -- moving slooooowly – until you’ve performed 15 to each side.

Christine demonstrating the "Criss Cross"

Obliques
These large muscles attach your ribs to your hips on the sides of your torso. They help you rotate and/or side bend. Untrained obliques can cause you to fatigue earlier when you run, hike or walk. Trained obliques support the cross-body torque that happens in every step you take.
Work your obliques with Twisting Roll Backs. Sit upright on a mat with your knees bent and your feet flat. Float your arms in front of you at shoulder height and pull your navel inward. Pretend that you’re going to reach for something behind you. Slowly lean back and twist to the right --- at the same time, bend your right elbow behind you and turn your head to the right. Then slowly return to your upright and forward-facing position. Keep your lower body still and maintain a straight spine throughout the movement. Don’t slouch or round your spine. Perform 15 twists to each side. Too hard on your back? Keep your spine upright. Too easy for you? Hold a hand weight or pull on a cable. Listen to your low back, though --- if you feel tension here, it means that your obliques can’t handle the load.

As a certified fitness trainer, I too, over the years, have found a love of training these muscles. Not only have I personally seen enormous gains in my own athletic pursuits, but have seen substantial progress in both training clients and sports injury patients. I bring a background of training under top "NIKE" trainer, Jeff Spurgeon, and have trained and treated some of the world's most elite athletes in a variety of disciplines.

Some of my favorite exercises to target these muscle groups should be done at a fast, anaerobic pace (for time), or as many reps. as you can do in a given time.

The "GHD Sit-Up"

Me demonstrating a "GHD Sit-Up"

One of the reasons why the "GHD Sit-Up" is a paramount staple of "CrossFit" core exercises is the powerful way it recruits the trunk. This is done in 2 ways that are unmatched by a regular sit-up:

1) The trunk moves from hyper-extension to full flexion, with negligible load (no crunch or "regular" sit-up comes close to this range of motion)

2) The role that the abs play in this specific type of sit-up is primarily isometric (they stabilize the torso from undue extension), which engages the core powerfully.

Coach Glassman states that "the most powerful, functional, and developmental contractions of the trunk are isometric, not isokinetic." This is achieved through the need for the core or trunk to stabilize the outward appendages (arms and legs).

It is important, when implementing GHD sit-ups in one's workout regime, that you initially have a spotter. This is to ensure that you safely come down to parallel without collapsing the core (developing sloppy intrinsic muscle engagement) from the get-go. A certified "CrossFit" coach is the best person for the job.

Many elite athletes cannot perform a proper GHD sit-up. Coach Glassman shares a story of how a Stanford University coach (who made a huge point of focus on core training with a "Swiss Ball") couldn't do one GHD sit-up: "When we got him on the GHD, he fell back off of the horizon, and couldn't get up. He had to be deadlifted back to horizontal, so weak was his intrinsic trunk muscles."

If one's core is weak, or recovering from injury, beginning with an "AbMat" and introducing the GHD later is advised, once more rudimentary strength has been increased.

The "L-SIT"

An "L-Sit" On Gymnastic Rings

The amount of core stabilization this exercise provides is un-matched. The picture speaks for itself. Within seconds your "unsung muscle heroes" will begin to burn in earnest. This exercise takes time to work up to, but is worth the effort. You may need to utilize a resistance band to "scale" up to working without one. This takes dedication, so be patient with yourself. The rings provide an unstable apparatus that provides the core extra work to stabilize the arms and legs.

Top "Black Diamond" boulderer, Christopher Schulte, told me that the only other thing he uses to cross-train for bouldering is gymnastic rings. They work every part of the body, but particularly focus on the trunk and its ability to stabilize the rest of the body. This is of the utmost importance when performing what's known in bouldering as "dynos," or dynamic
movements.

"Black Diamond" Athlete, Christopher Schulte

The "Overhead Squat"

Me demonstrating an "Overhead Squat"

The "Overhead Squat" is such a powerful movement. Not only is it a "burner" for the arms and legs, but the amount of intrinsic trunk muscle recruitment is amazing. Your core, when done properly, will begin to engage within seconds, and in this exercise too, you will "feel the burn" almost immediately.

Holding the weight overhead creates mandatory need for your trunk to recruit. It feels almost impossible to do a "sloppy job" of trunk stabilization here, because you have an awareness that you are holding weight above your head, and that this would be a bad idea.

Believe it or not, because of the "powerhouse" nature of this exercise, you are escorted to the final result through a 7-step process. This is how complicated a good Overhead Squat can be. You begin using a PVC pipe or a dowel (broomstick). The Overhead Squat is then broken down into steps or stages to be perfected. A certified "CrossFit" coach is of the utmost importance in learning a good Overhead Squat. You need a "mirror," or someone to watch your form, as you begin to feel in your body, and become accustomed to what proper form feels like. Then you will know when you're doing it properly, and when you're not.

Over time, you will work from a PVC pipe/dowel to a weight bar, with weight added to it, as you grow stronger. This is very rewarding to experience, because the day-to-day implications of what a good Overhead Squat can do for you is enormous. From putting luggage into an overhead compartment (that used to feel heavy, but no longer does because you've been doing your O.H. Squats) to proper posture, you will notice too many benefits to count.

As Coach Glassman says "Once developed, the Overhead Squat is a thing of beauty-a masterpiece of expression in control, stability, balance efficient power, and utility."

Christine and I hope this blog post has inspired you to begin exploring your "unsung heroes." The benefits will unfold in your life through avenues that you can't imagine. Remember to utilize a variety of methods, at varying speeds, across various modal training domains. This will ensure success. So what are you waiting for? Its time to hit the gym! :)

"We train our athletes to think of every exercise as an ab exercise, but in the lifts its absolutely essential to do so. Its easy to see when an athlete is not sufficiently engaging the abs in an overhead press-the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation. The benefits are endless if this is achieved." ~Coach Greg Glassman

PALEO LIFESTYLE: The Key To Overall Wellness (Part 3 of the "Paleo Series")

2011-09-07T15:00:00.001-07:00

"Now I See The Secret Of The Making Of The Best Persons. It Is To Grow In The Open Air, And To Eat And Sleep With The Earth." ~Walt Whitman

Stopping to do a 'lil yoga in the "Sisters Wilderness," with "South Sister" in the background (Aug. 2011)

Exploring the concept of "Paleo" is a new one. Why explore what "Paleo" means in our modern day? Because really its a call. A call to remember ancient ways that have been long forgotten. A call to remember our connection to the Earth & what sustains us. "Paleo" is much more than the food we eat, or the way we exercise. It is how we choose to walk on our planet.

In the last blog post of the "Paleo Series," I'll share with you some tips on how to "round out" the term "Paleo," so that it becomes a lifestyle for you, versus simply a diet. A diet anyone can follow. Yet, the way we obtain the food we eat for "The Paleo Diet" is just as important.

We have often heard that "organic" food is good for us. I think a better question to explore is what does participating in consuming organic food mean for the whole? How is choosing to vote with our dollars impacting something beyond our dinner plate?

"An Apple A Day Keeps The Doctor Away" (Me at "Cycle OR.", 2009)

"Organic" has become a household term. How many people really know what this means, or what the process is for a farm to go from "conventional" to "organic" standards?

Beautiful organic produce from a local farm, "Bend Farmers Market"

A great way to find out is to speak with your local farmers. This is easy to do at a farmer's market. The farmers are only too delighted to share with you stories of the hours spent growing and harvesting the food you are about to purchase. It is a way to feel a connection with your food. The alternative is getting into a "zone" at the grocery store. There is a misnomer in the American mind that our "food grows on store shelves." This is because we have become disconnected from what nourishes us. This metaphor has spilled into other areas of our lives as well.

Moroccan Market

In other areas of the world the local market is a time for comraderie, catching up on news with neighbors, and trade. It acts as a central hub for community. Food and community have always gone hand-in-hand until modern day. Communal meals, food-sharing, and family sit-down dinners were the norm. This is "Paleo Living." Paleo man, no doubt, shared the hunt around the fire. Community was not only necessary to keep the spirits up during time of famine, harsh weather and the like, but it was vital for survival. Safety was in numbers.

Ramadan In Mali

A larger sense of life, and the effects we have on the whole was also understood. Its not enough to just eat together. Understanding the nature of why this is paramount is the only thing that will keep these traditions alive. If we view ourselves as stewards instead of dominating nature, we may come to understand the importance of our dependence on it.

The Great Law Of The Iroquois Confederacy States:

"In our every deliberation, we must consider the impact of our decisions on the next seven generations."

This is "Paleo thinking." That we are interdependent. Our very survival depends on it. We are no different than our "Paleo" ancestors in this regard. In fact, during this time of technology, we may find that the human heart and a sense of community is needed now more than ever. Technology can be thought of as "neutral." Like money or water, its function lies in the intent of the one who holds it. Money can help people. It can also divide family and friendships. Water can destroy continents. Recent tsunamis and hurricanes have proven this. It can also heal and bring life to a nation in drought. Technology is an opportunity to bring us closer together. We have a world wide web now that allows us to share information in an instant. It can also make a person feel more isolated than ever.

"Pipeline," North Shore, Oahu

Here are a few simple guidelines you can follow to help make a difference:

-Shop organic & local
-Purchase meat that is grass-fed, humanely-raised
-Get to know your farmers
-Bring your own bags to the market
-Eat a communal and/or family meal at least 1x per week
-Feed your animals the way you would want to be fed
-Volunteer for a non-profit that works for a cause you feel passionate about
-Spend a holiday volunteering or donating to a soup kitchen
-Be an advocate of community gardens
-Speak up for clean rivers, oceans & waterways
-Visit other countries. This gives you a broader vision of life, customs, beliefs and compassion for the struggles of our global family.

We are at a crux. A fork in the road. Do we embrace the beneficial traditions of our ancestors? Traditions we've explored throughout this 3-part "Paleo Series." Or, do we choose to ignore ancestral ways of eating, relating and moving our bodies?

The choice is ours. Everyday. We get to choose health or decline. Community or isolation. Fresh, local produce or boxed corporate-made meals. Quality of life or convenience. The future will be shaped by our choices, and the next seven generations to come...

"If You Wish To Know The Book Of Nature, You Must Walk Its Pages With Your Feet." ~Paracelsus

PALEO NUTRITION: The Key To Good Health (Part 2 of "The Paleo Series")

2011-08-20T11:51:00.000-07:00

"A Healthy Body Is The Guest Chamber Of The Soul; A Sick One Is Its Prison." ~Francis Bacon

As of late "The Paleo Diet" has become all the rage. What is it? How can it help us? Why is a "caveman diet" relevant to us today? Ever since I can remember I've been fascinated by the topic of cultural longevity. This overlaps my fascination with archaeology, medical anthropology, epidemiology and exercise physiology. There are very basic and simple laws, which we all fall govern to: the laws of nature. No one can escape them. No one can refute them. They are impersonal, un-bias, and un-wavering. Yet, there are nuances and subtleties within these laws. You could liken this to the intricate veins of a leaf. One leaf, one snowflake is not like another. In other words, every snowflake is governed by nature's laws, yet each is unique. We too are like this. The "art" of being a medical provider is maintaining a "bird's eye view," or larger perspective, while examining the individual canvass of each person before him/her. This is the discipline, as the Chinese say. "See yin within yang, yang within yin." Easy to say, a challenge to be sure.

Let us get out on the table some questions I hear every week in my practice. "Is there one diet for everyone, Almine?" The answer is no. Do I think every single person on the planet should be on "The Paleo Diet." My answer is "No." I will say this, however. The broad sweeping "bird's eye view" on our culture is in need of it.

We are statistically the most obese nation in the world. This is not a badge to be proud of. It is a concern. In fact, former president Bill Clinton called it "an American health crisis unparalleled."

So, do I believe (and have seen clinically) that "The Paleo Diet" is a solid "prescription" for the majority of Americans? Yes. You will have the "outlier," who defies the "bell-shaped curve" of nutritional needs. As "CrossFit" founder, Coach Glassman calls them "The Specialist." However, that is not the demographic this post is addressing. It is addressing the "general athlete," & "average American."

When Dr. Loren Cordain, Ph.D. first expounded upon his research of "The Paleo Diet," as he termed it, he was "poo-pooed" by his fellow colleagues. "But, what about the fact that 'Paleo Man' only lived to be in his/her 40's (at the most)?" "What about the endurance athlete?" "What about the 'tried and true' theory of 'carb-loading?" All of these questions were fired over and over. His responses, however, fell on deaf ears. To be frank, the academic community did not embrace doctor Cordain's research. Until now.

An old adage states "A prophet is never honored in his/her own land." This is as applicable to modern scientists, as to sages of old. A friend of mine stated (whose a Quantum Physicist), "Quantum physics will be accepted when the old guys who cling to worn out theories are dead and gone. Only then will the latest research have minds open enough to grasp it." Moral of the story? It often takes years for a theory to become accepted.

"The Paleo Diet" is a wake-up call. What is it waking us up to? Ancestral wisdom. Perhaps we can be open enough to see that progress is not necessarily linear. For all our new "faux foods" ("faux" or imitation meats, milks, etc.) we're none the better for it. Our obesity rates continue to soar, & our preventable diseases continue to rise.

"The Paleo Diet" is really a practical application of the late Dr. Weston A Price's research (1870-1948), who was a forefather in the realm of Medical Anthropology. Dr. Price and his wife spent their latter years, traveling, studying what he termed "ancestral diets" amongst traditional peoples. We call this "historical nutrition" in Medical Anthropology. Dr. Price is known in Medical Anthropology circles as "The Charles Darwin Of Nutrition." An excerpt from a Medical Anthropology textbook (which was my "Bible" in undergrad.) states:

"Price traveled the world over in order to study isolated human groups, including sequestered villages in Switzerland, Gaelic communities in the Outer Hebrides, Eskimos and Indians of North America, Melanesian and Polynesian South Sea Islanders, African tribes, Australian Aborigines, New Zealand Maori and the Indians of South America. Wherever he went, Dr. Price found that beautiful straight teeth, freedom from decay, stalwart bodies, resistance to disease and fine characters were typical of primitives on their traditional diets, rich in essential food factors."

Seminole Native American studied by Dr. Price. Note the perfect teeth structure, jaw line and nasal passage openings. All indicators to Medical Anthropologists that give a clue as to excellent pre-natal nutrition of the mother, and a continuation of high fat-soluable vitamin intake.

"When Dr. Price analyzed the foods used by isolated primitive peoples he found that they provided at least four times the calcium and other minerals, and at least TEN times the fat-soluble vitamins from animal foods such as butter, fish eggs, shellfish and organ meats."

It was Dr. Price's research that spurred Dr. Cordain to further investigate "Paleo Nutrition."

A fundamental difference you will see between Dr. Price's work and Dr. Cordain's work is the exclusion of dairy in "The Paleo Diet." Dr. Price was an advocate of raw, grass-fed dairy and its products (cheese, kefir, yogurt, butter, curds, etc.). Dr. Cordain is not.

My feeling on this? If one participates in one's own animal husbandry, and/or has access to raw, organic, grass-fed dairy, then try it. See how it does for your body. I see genetics come into play quite a bit with the dairy issue. I have a lot of French blood in me. I do well on raw, European sheep's and goat's cheeses. I allow myself a "cheat day" 1x per week, where I decadently eat the best French sheep and/or goat feta I can find. My body sees it as something special, and a rare treat. I digest raw feta well, but keep it to a minimum in my diet.

Dr. Cordain's argument for eliminating dairy is that the majority of the American people will not take the time to source, the high-quality dairy that Dr. Price saw amongst native peoples. I think he's accurate. That's not to say that its unavailable. It is available, but you have to mimic the practices of your ancestors by sourcing the "local dairy," and connecting with a small, family farm in your area. Luckily, this is becoming more and more easy to do. Through venues like farmer's markets and websites, in fact, its easier now than ever before. A good website to use as a reference for this is: http://www.realmilk.com/

If you look at people with genetics from Scandanavia, they tolerate high-fat dairy very well. Its how they obtain their vit. D in such a sun-deficient land. In fact, its necessary to their health. They do, however, count quality as priority in their dairy. Many of them keep one cow, and even ingest reindeer milk products (high-fat) to obtain the fat-soluable vitamins so vital that Dr. Price spoke of. Neurological disorders ensue, north of the equator the more north you go, and the less sunlight you see. This is of course, if you're not supplementing via animal fat products. Let me be clear: this is NO vegan equivalent for fat-soluable vitamins. You MUST OBTAIN IT FROM ANIMAL FAT. There is no chlorophyll and/or plant compound equivalent that makes up for "edible sunlight" in the form of vit. D.

Vit. D and A levels are highest in raw dairy, not to mention CLA (conjugated linoleic acid) being a bonus as well (the newly touted "anti-cancer miracle").

If you live north of the equator, or in an area that obtains little sunlight, in comparison to the tropics, you are doing your liver and immune system a disservice be eating a vegan diet. Vegan diets are wonderful "temporary fixes" for obesity. So is a low-carb diet. It doesn't provide adequate nutrition, however, for the growing child, pregnant mother, athletic woman or vital senior. Not even by a long shot. Take it from a "recovering vegan." My blood-work #'s while being a vegan for 5 yrs. are like night and day compared to them now. My primary care naturopath says I have the #'s of "the healthiest teenager I've ever seen." What turned them around? Eating good amounts of (gasp!) high-quality animal fat and protein via animal sources.

Concerned about the welfare of animals? You should be. If you're not you're eating unconsciously. I was a vegetarian for 10 yrs. (5 of those vegan) for ethical reasons. However, my diagnosis of obesity (yes, on a vegan "healthy" diet!) coupled with chronic fatigue (CFS) and fibromyalgia diagnosis got the better of me. This is when I was in my 20's. I realized I couldn't live like that anymore. I began to wonder "Whose suffering more here? The animals or me?" I wondered as I huffed and puffed up 1 flight of stairs, body aching the next day because of it. In earnest, with a sincere heart, I asked my meditation teacher "What do I do? I want to live an ethical life, but my body is hurting me." Her response (and she is a vegetarian from India):

"Suffering is a relative concept. If you alleviate the suffering in your own body, you will be stronger, so that you may inspire and help others. I understand your compassionate heart, but you must do what is right for your body, so that you can do your 'dharma' (role or mission) in this world. That is the most important thing. If your body requires you to eat meat to be strong and healthy, you should."

My meditation teacher, whom I met in 1995, Mother Meera

My husband and I take painstaking care to source our grass-fed meat from small family farms in our area. Factory farming has no place in our household. We don't advocate cruelty. Nor do we support it. Large agri-conglomerates are stamping out the rural family farm. A family farm, with 2-4 livestock animals has become a thing of the past. "Monsanto" has put fear into the hearts of multi-generation family farms to succumb to the corporate structure of farming, thereby creating un-sanitary, cruel, and un-savory conditions for animals to live in. In addition, consider this: when an animal (or a human being) is under long-periods of stress, cortisol, our "fight or flight" hormone is released in large quantities into the blood stream. This actually compromises meat quality, and thereby nutrition. A happy animal, is a power-packed nutrition source. Clean air, grass, sunshine and kindness will in fact nourish your body more, by way of a happy animal. A relaxed cow, is a nutrient-dense cow. We are no different. When we're stressed our health quality is poor. All creatures are governed by this law.

Poor conditions for animals in factory-farms leads to poor-quality meat, and inhumane treatment of animals.

By voting with your dollars, and supporting small family farms, you are doing an immense amount of good. You're not only supporting local families, your ingesting high-quality food that will nourish your body whole.

Content, free-ranging cows in the Swiss Alps

While it is true that certain periods of athletic activity require higher glycemic carbohydrates, you may be surprised as to the amount that you need. The "carb loading" theory, that endurance athletes have seldom questioned, has its "holes." When looking at the level of importance amino acids play in endurance events vs. carbohydrates, you may reconsider which is more needed. Amino acids come from protein. Think having a piece of toast vs. an egg before a race is more beneficial? Think again. There IS a time to increase carbohydrates during a racing event, but it might shock you as to when you should take them and quantity. This is something that has to be carefully examined and "tweaked" by coach, athlete and medical provider. This is a delicate process, not unlike a spider web. Each strand of the athlete's nutrition has to be properly accounted for and taken into consideration.

When you begin to look at the nutrition needs of the Adventure Racing athlete, or those doing such physical events like an "Eco-Challenge" or ultra-run, then we're getting into the realm of "The Specialist," or "Outlier," where other issues must be taken into consideration. This too, is taken into account, by Dr. Cordain's second book "The Paleo Diet For Athletes." I HIGHLY recommend all endurance athletes and coaches read this book. It will answer all your questions in great detail.

With the agricultural revolution came the industrial revolution, hot on its heels. As we began to understand how we could manipulate the laws of nature, this created a "ripple effect" of consequences. We began to gain power and control over not only the seed itself (with patents on seeds!), but also realized we could "create" food. This began the advent of "boxed meals." You may think that rice milk or soy milk is much better than a "Lean Cuisine," but think again. You're drinking predominately refined carbohydrates, and unnecessary ones at that. A statement that bluntly drives home this point was once told to me by the great herbalist, Susan Weed: "If it doesn't have breasts, it doesn't make milk. Period."

Here's how you need to consider boxed meals: they are products where "filler" agricultural remnants go. Where the "waste" of agriculture ends up. Its the food equivalent of "fluff" or styrofoam "peanuts." Very little, if any nutritional value.

As "The Zone" diet advocates: stick to the perimeter of your grocery market. Perishable items are usually a safe bet. The ratio of fats/protein/carbs. in these products tend to be the way Mother Nature wanted it. Not manipulated by man.

In addition, I would recommend game meats vs. agricultural meats, if given a choice. Find a neighbor in your area who ethically hunts (takes only whats needed for neighbors and family, practices humane hunting methods). Game meats are more nutrient-dense than agriculturally raised meat. Buffalo, elk, venison, rabbit, various game fowl are good choices.

The Greeks and Romans Had A Name For Their Hunting Patron, "Artemis" or "Diana" The Huntress :)

When eating seafood take the time to talk to the people behind the front counter. They can tell you what is on the endangered list. "Whole Foods" provides a "key" or "legend," which is on each type of fish sold telling you about its eco-sustainability rating.

An Inuit Man Ice Fishing In Alaska

In addition to game meats, I would like to recommend emphasizing organ meats as the primary protein/amino acid source in the diet. Quality counts here, and organic is imperative, unless you want to ingest the main "filter" of the animal's body, where all the anti-biotics, pesticides, etc. go. Organ meats are virtually powerhouses of amino acids. Its a no wonder the old school "strongmen and women," as they were called in Europe (the warriors of the Celts & Sparta) ate nothing but organ meats, berries and fruit. Annals say they trained on organ meats alone.

When the first white settlers came to Tanzania and Kenya they encountered the Maasai. Fierce, warriors, "superior physical specimens of unparalleled athleticism," one priest wrote in his diary. Oddly enough, he also touted them as "heathens" for drinking blood mixed with raw cow's milk and eating liver. I wonder how they got so "superior" and "athletic?" That's a menu of 100% amino acids, protein, mixed with the proper ratio of carbs. and fats.

My brother had the opportunity to participate in this culinary experience with them, when in Africa. He stated you saw no declining health in these people. The women carried heavy loads across miles (with their children on their backs as well), while the men hunted lion (yeah, that might take some "athleticism") and game during the day. Cows are very important to their culture, and they prepare them by ethical culling. In other words, they kill them in a kosher manner: they aim accurately for the most "vulnerable area of the jugular" & swiftly blow a dart into the cow. The cow painlessly dies within seconds.

Maasai Warrior, Kenya

After discussing some of the finer points of "The Paleo Diet" we can sum it up in few words. Coach Glassman founder of "CrossFit" states simplistically:

"Base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar."

To reduce high-glycemic carbohydrates, increase protein and amino acid dense foods, and decrease boxed items will be, in and of itself, of huge benefit to anyone. Try to do these simple things, and you will notice a remarkable increase in health, vitality and fitness. To be fit and healthy is to be strong, so that you can help others. When one lights their own candle, they can then, in turn, light others. Support local farmers. Eat consciously. Move outside. Feel gratitude.

Backpacking Through The "Sisters Wilderness," Middle Sister In The Background

PALEO FITNESS: The Key To Athletic Longevity (Part 1 of "The Paleo Series")

2011-07-14T14:18:00.000-07:00

"Every morning in Africa a gazelle wakes up. It knows it must run faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must run faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up, you better be running." ~African Proverb

Paleolithic man. The image conjures up brute cave people...nomadic, moving from forest dwelling to dwelling. Who were they? What were their lives like? Did they leave the modern world with any clues as to how to unlock our own potential?

During my undergraduate years of pursuing a degree in Medical Anthropology, I was exposed to these very questions. Year after year, from India to the Amazon, from the rainforests of the Maya to the Celtic coastlines, I sought the answers to these queries.

Amongst temples, towering over the forest canopy to ancient stone ruins, I sought the expertise of scholars who probed archaeological remains for clues to our past. Two highlights of my academic career: working with Geo-Physicist, Gregg Braden (who edited my B.A. thesis for me) and interning with Dr. Cynthia Robbins (U. of Pennsylvania), head of the Maya "Xunantunich" archaeology project on the border of Guatemala and Belize. These two brilliant scientists had a lens on our ancient past that few have had the privilege to view. Working with both of them, throughout my academic years, was an unimaginable treat for me.

"Xunantunich," where I completed part of my undergraduate research, outside of Succotz Village, Belize

As I began to wonder at the sheer genius of subjects such as archaeo-astronomy, Mayan calendrics, and the architecture of the ancients, I began to ponder what their daily lives were like. Granted, depending on culture, environment, food/water sources, etc. it varied from continent to continent, but there were underlying themes which were woven throughout all cultures that I had the opportunity to study.

It mattered not, whether I was studying with the Quechua natives abiding on the floating islands of "Lake Titicaca," Peru (16,300 ft.), or the Celtic coastal fisherman, inhabiting sea-level villages along the British Isle coastline. Underlying primal needs were a necessity. Physical exertion was part of having those needs met to ensure survival. A "lazy" person amongst the tribe was not tolerated. Water needed to be carried, foraging and gathering to occur, and the hunt to feed the entire village was not optional.

Current Medical Anthropology states that "The average Paleo ancestor walked/hiked/ran up to 9 miles daily to complete life tasks." Pushing, pulling, lifting, hauling, squatting, climbing, crawling, jumping, all these were functional movements that were used, in one capacity or another, to assure survival for the whole. These movements were executed, according to Medical Anthropology experts, at high-intensity for short bursts of time. In other words, what we term "anaerobic exercise" today.

Man Climbing Tree In The South Pacific For Coconuts

Anaerobic exercise has been, up until recently, the "neglected orphan" of the exercise world. Why? Perhaps its because its difficult. Perhaps its because our culture has become "cardio crazed." Regardless, anaerobic activity is a vital necessity for any type of long-term athletic training for modern man. Our ancestors lived in a nomadic way. Sprint running after game, running away from being game, and the like were all necessary components of day-to-day existence. Modern man likes what is termed LSD types of exercise: "Long Slow Distance." Is this a "bad" thing? Of course not. But, from an anthropological perspective, there were very few members of a tribe that were allotted the role of being "messenger" or the "pony express" across vast distances. In other words, the majority of tribe members got their daily exercise through functional, anaerobic movements, combined with intermittent distance walking or hiking for water or food. There were 1-3 people (depending on the size of the population) that were given the task of carrying messages throughout the kingdom, to neighboring tribes, or to make far-reaching announcements.

Today, with modern science and technology, any individual can train to become an ultra-runner, or endurance athlete. This is an amazing exercise physiology phenomenon. One that has never been seen before historically. However, along the way, anaerobic exercise was a bit forgotten. Thanks to exercise outfits such as "CrossFit," P90x, and an emphasis on interval training and plyometrics, we are beginning to understand the relevance of it. We are realizing the need for our body's metabolism to train like our ancestors.

Alaskan Inuit Walrus Hunting

When we delve into the world of the human need for movement, we find common denominators the world over. There are fundamental movements that are necessary for life to continue. We call these, in modern day, "functional movements." Do you think of a deadlift as a "macho" thing to do? Does it sound a little too "Gold's Gym" for you? Think that sounds "hardcore?" The reality is you deadlift everyday. Whether its picking up your child, the groceries, or loading something into your car, the capacity to move loads across a distance is of vital importance. In other words, these movements: pushing, pulling, climbing, jumping, crawling, squatting, run-sprints, lifting, rolling, etc. should be considered the "ABC's" or fundamentals of any exercise regime. They will only make your favorite sport of choice that much stronger. Why? There is something in our genetics that says that these movements perpetuate ongoing survival of the species. They are "familiar" to our bodies, no matter where you live in the world. They could be considered "common denominator" movements.

Maasai Jumping Contest

To execute functional movements, at high intensity, for short bursts of time is even better. It keeps your metabolism "on its toes" to where your body recognizes its time to move into a "hyper" state of fitness.

It has been said, by exercise physiologists and medical anthropologists, that the Maasai tribe have "some of the strongest knees the world has seen." Vertical movement, executed at high intensity (see previous blog post on "Knee Health") is one of the most powerful and healing movements one can do to strengthen and/or heal the knees, and supporting lower limb muscle groups. It is a no wonder that NBA coaches fly to Kenya and northern Tanzania to recruit potential future star basketball players. Generation after generation of Maasai have been jumping for health, to participate in cultural ritual, and to assure continuation of tradition.

The infamous Maya ball court games: Deadly. Political. Tradition. The ball court was the "leveling field" of political dispute. Only the most skilled, and trained warriors of the classic Maya era had the last say at the end of the game. This was a match over kingdoms and commerce. The contestants saw themselves as the most elite and physically fit specimens of their people. "The sport of kings," as its been referred to in historical texts.

What little information we have of the warrior-athletes who participated in such a pivotal political "game" of strength and will is a testament to functional fitness. Run-sprints, at high intensity, up and down the ball court, along with long jumps and high jumps have been indicated in records. To be able to run, at high speed, with the ball, or to block the ball (such as in soccer) was of utmost importance. The stakes were high. Winning could not be considered optional. Kingdoms, crops, temples, and trade were all at stake. The team that lost didn't get the opportunity to say "Good Game" to one another at the end. Fitness was paramount. Their very lives, and the lives of their loved ones, depended on it. Training was everything.

Maya Ball Court Game

Fitness, in eras gone by, was rarely utilized for just enjoyment. It had to be maintained to survive. We now have the modern luxury of "enjoying" our runs. We can run with no other reason in mind, other than to feel the wind on our face. The majority of the time we're not hunting for food, or being chased. We aren't obligated to remain fit to survive the way "Paleo" man was. This is both a pro and a con. The pro? We get to experience the way our bodies move for the sheer bliss of being alive in them. The con? A hypnotic "web" of laziness has ensued amongst industrial nations that we're now paying the price for. This is the first time in history that parents are outliving their children. The national obesity crisis, in the U.S., has reached an all-time high. Doctors are now stating that 90% of disease is preventable through healthy lifestyle habits. Yet, the fast-food eating crisis has put out a subliminal message the across the globe: you don't need to hunt or gather food anymore. Sit back, and we'll take care of it all for you.

Poster From The Movie "Super-Size Me"

You may not need to hunt or forage for food any longer, but your body still has the need to train like it does. Genetics and ancestory change little over time. Your body still has the same functional fitness needs as your ancestors...and their ancestors before them. All the way back to the first inhabitants.

To train against the cultural lethargy of sedentary living and working environments is a mental discipline. It is one that cannot be ignored. Not if good health, and quality of life, is to be maintained. To move into a state of deliberate athleticism is the next level of fitness.

"CrossFit" gives 10 basic principles that should be utilized in any high-intensity, functional fitness program. They are:

10 Elements of Fitness

"According to the "Crossfit" ethos, there are 10 components of fitness. All of these points can be trained, while some of them are more down to genetics and god given ability. All the more reason to Train Your Weaknesses. Hammer the things you can, the things you don't want to, and often!" -Coach Glassman, Founder of "CrossFit"

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

Here are a few picture examples, illustrating above "CrossFit" principles and functional movements:

POWER

ACCURACY: HITTING THE TARGET ACCURATELY

BALANCE

FLEXIBILITY

SPEED: ROPE-CLIMBING AGAINST THE CLOCK

STAMINA

STRENGTH

CARDIOVASCULAR/RESPIRATORY ENDURANCE: RUN-SPRINTS FOR TIME

"Paleo Fitness" means that you pretend you still have the need to maintain the above listed 10 elements of physical fitness, even though our society doesn't live a "primitive" or "paleo" lifestyle. It means to consider the ways of our ancestors, and how their survival mechanisms have allowed us all to get to where we are today; to be here at this moment. Obviously, they did something right. They were "hardy" enough to withstand ages of living amongst harsh environments. Just because we have a remote control in our hand doesn't mean we can't benefit from lessons of the past.

"Paleo" means to consider the natural world, and its inhabitants. Observe the animals in your surrounding eco-system. Take note of the functional movements they employ for survival. Mimic those. Get in touch with the world around you (literally) by climbing trees, rocks and boulders. Jump in the tall grasses, swim in the vast lakes. Run trails, up them, down them, explore them. Hike your surrounding areas foothills. Move your body in as many ways as possible. Vary intensity and terrain. Relish in the amazement of your body, and all the varied ways it can move...up, down, all around. Most of all, enjoy this beautiful planet that we live on, like its the first time you've ever see it. Ponder the ways a child explores his/her environment. Wonder, excitement and curiosity permeate every cell of their being. To be alive is the greatest miracle of all.

DANCE IN THE RAIN! :)

Qi: The Mother Of Life

2011-06-21T15:38:00.000-07:00

"Qi flows where attention goes." ~Tai Chi Principle

Qi (pronounced "Chee"). The very word is illusive. We have no English equivalent for it. The Japanese call it "Ki," in India it is referred to as "Prana." The Greeks termed it "Soma." No matter the label, it is a concept that seems vague to the western mind. One that reminds us of deep space, or the undiscovered mysteries of our oceans. We somehow know its there, but we can't quite put our finger on it.

100 years ago, if you told people there were creatures who thrived in the hottest of vents under our ocean, independent of sunlight, no one would believe you. Furthermore, if you described these creatures as SCI-FI looking, almost alien in nature, you would shake your head in disbelief. No need for sunlight to live? "Impossible!" they would say. This is precisely what research vessels for not only the "Cousteau Society," but NOAA have found: creatures who thrive off of temperatures that mimic the hottest of ovens, without need for sunlight, who look like something off of the "Star Trek" movie series.

Now, what if I told you, you were like an onion? "An onion?" you ask. "What?" How can that be? The metaphor of an onion is a good one. An onion is comprised of layers. So, according to ancient philosophy, are all creatures.

We have a physical anatomy, a mental psyche, and an "energy anatomy." In ancient systems of medicine (Tibetan, Ayurvedic, Chinese, Unani, Greek) it is said that "if you take care of the driver of the cart, the horse will be obedient." Likewise, if the "energy anatomy" is treated the physical anatomy can heal at a much faster level.

Let us look more closely at examples of "energy anatomy," from a western perspective. For many centuries, this concept has been hidden in esoteric texts, and amongst elite scholars and sages. I believe a time has come in our world, where this concept is not to be only understood, but utilized for the good of mankind. We can all participate in this process by first defining what "Qi" is, and second, utilizing it to its maximum healing capacity for not only ourselves, but our communities, our families, and our world.

"Energy Anatomy" painting by Alex Grey, grandson of Henry Grey ("Grey's Anatomy"), who composed some of the first anatomical drawings of the human cadaver

Ever heard of the term "Phantom Pain?" When a person has undergone an amputation operation of some kind, he/she may experience pain in the "limb" that was removed. The mind tells the patient that he/she is still whole, with all parts intact, until the mind is shifted to a different reality. This is termed in western bio-medicine as "Psycho-neuro-immunology." An English three letter hyphenated word to describe "Qi." Your mind-body complex is working together at all times, like a driver and horse. Your body is convinced the amputated limb is still there, until it is informed (with repetition) to be convinced otherwise. The feeling of that amputated limb, the fact that the brain is still working in conjunction with the Autonomic Nervous System is the perfect harmonious balance of how "Qi" is expressed in matter.

Ever heard of "Kirlian Photography?" Let us look at what occurs in the following picture when a piece of a leaf is cut.

The upper portion of the leaf was cut (it is black in the photo), yet the plant, when photographed, is still exhibiting a field of "Qi" around itself as if it is still perfectly intact.

You are not unlike this leaf. You have a perfect form of "energy anatomy" that is super-imposed over your physical anatomy like layers of an onion. There is a constant "dialogue" interaction between these two anatomical systems occurring at all times. The conversation is this: You are whole. You were born whole. You will leave this world whole. You mind knows nothing, but to see yourself in a state of perfection. The trick? To convince the conscious mind of what the subconscious already knows.

The problem? We have forgotten our inherent nature. We probe all things outside of us, with expensive technology. As we should. Our world is a glorious and fascinating place, filled with treasures all around us. Yet, we know very little of how to direct our own body ("horse") with our minds ("driver").

It has been said that 9/10ths of our mind is like a submerged iceberg, hidden under the layer of our conscious mind. It is this submerged place that we access "Qi." "Qi" is our greatest healing power, latent within all things. No exceptions. Ancient medical wisdom teaches us that we are our own best doctors. But how to access this illusive "Qi?" By quieting our sympathetic nervous systems, and gaining states of parasympathetic nervous system relaxation. Term this meditation, if you like, but the truth is, you do this when you sleep. In western bio-medicine we know our bodies repair themselves during deep R.E.M. states of sleep. You can do this while awake. And no, you don't need to sit on a meditation cushion for hours on end to access this power within you. In fact, movement can be a powerful catalyst to access "Qi."

In ancient China systems of "moving meditation" formed to access "Qi" while awake. Tai Chi, Qi Gong, and various martial arts were seen to "unify body and mind." In India, this practice has taken place through hatha yoga. Do you need to do yoga or Qi Gong to access "Qi" while awake? Not at all. I've had some of my deepest moments of healing while surfing waves, climbing rocks, swimming, trail-running, hiking, and the like. In fact, a sage in India once said to me "In this age of the world, movement will be the most powerful form of meditation. Stillness on a cushion is becoming a thing of the past." Is this to say that stillness, while sitting on a meditation cushion isn't valuable? Quite the contrary, its a perfect "balance" to what form of movement meditation you choose throughout your day.

A Shaolin Monk, Practicing His Form

The question to ask yourself during your movement hobbies? Do they move my mind into a state of complete focus and present moment awareness? Example: while I'm surfing, all I can think about is spatially what's around me. The waves, my balance (great metaphor, right?), my fellow surfers, the conditions, etc. It puts me into a state of "hyper focus," where I don't have time to think about bills, the past, what I'm having for dinner, etc. Present moment. Just me, my body, and nature. That IS a form of moving meditation. In fact, I've been able to access deeper parts of myself in moving meditation forms than I ever thought possible.

Ever heard of "Runner's High?" It may feel different to every runner, but its a place I experience when the only thing I hear is the synchronous movement of my feet, in tandem with my breath. There are no thoughts in my head when this occurs. Only stillness. Only movement meditation.

Me trail-running through wetlands and old-growth forest in Newport, OR.

I've mentioned the book "Chi Running" in previous blog posts. I'll mention it again. I highly recommend it, if you want to turn your exercise into something other than just to burn calories. Danny Dreyer is an excellent author, and ultra-runner, who puts the concept of moving meditation, together with the practice of running, beautifully.

When we look at the role the "Placebo Effect" has had on studies its quite astonishing. For the mind to be able to convince itself its in a state of healing, when really no substance has been administered, points to something deeper. If we could learn to, each individually, harness the power of our minds to heal our bodies, imagine what effects could come of it? Not only is the power for infinite healing within you, but think of the ripple effects it would have on our world, if we each utilized this ability? To start at a fundamental level, the effect it would have on society and health care costs alone would be incredible.

When you begin to understand what a treasure chest of healing you are, you may begin to tap into your "Qi," or potential. I would invite you to contemplate ways in your life you seek quietness of the mind. Is it a walk on the beach? Climbing a beautiful rock? Running through the forest? Paddling a river? Playing with your child or pets? Listening to a piece of music that makes your heart sing? Whatever gives you a sense of tranquility inside, do that. Do it often. The more you dip into this sense of delight within, the more the waters spring from the well. This well is your power-source. It is your true nature.

Trail-Running Along One Of My Favorite Trails, Stopping At A 7,000 yr. old Native American Hunting Cave

"You Are All Buddhas With Amnesia. You have forgotten your true nature. Wake up to the divinity that lives inside, and you will heal your world." ~Ammachi

Ammachi, with a leper in Bombay, India

KNEE HEALTH: How To Keep Your Knees Healthy & Heal Them From Injury

2011-05-26T19:36:00.000-07:00

"I just don't want to end up on something that bores the hell out of me. Otherwise, I'll fake a knee injury and get out of there." ~Sasha Alexander

Knee injuries. Unfortunately, something I see a lot of in my practice. Particularly in a town like Bend, OR. Bend has been called "Little Boulder" or "Mammoth North." It is a town full of not just "weekend warriors," but everyday gladiators. Residents make the most of having stellar snow conditions 30 mins. from town in one direction, while having access to "Smith Rock State Park" 30 mins. the other direction. Pulling a "double" or a "triple" is not unusual here. What form can that take the shape of? A morning trail-run, an afternoon climb, and an evening mtn. bike ride. Or...a morning of skiing (or snowboarding), a lunchtime kayak sojourn, and an evening road ride. "Bend-ites," as they're known, push their limits to the max., and love every minute of it.

However, with the local love of the outdoors can come a few "battle wounds" along the way. Knees enable "gnarly turns," steep terrain and downhill scrambling. On occasion, however, they rebel. When they rebel, they tend to rebel with a vengeance, making for a very unhappy patient. You see, when a "Bend-ite" is laid up from doing what s/he loves, lower lips begin to protrude and people get cranky (including their loved ones who have to live with them).

I hear it, week-to-week, in my clinical practice. "But, but...I was just getting on a roll with my training!" My practice is focused on sports medicine, and keeping the good people of Bend alive and kicking, so they can continue getting muddy, wet and bruised up. This makes for a very happy Bend-ite. :)

I have a personal vendetta: to get my patients well. Why? Because many of them are either my athletic inspirations or climbing partners. This means I'm emotionally invested, and actually it feels kind of nice to be. I enjoy seeing my patients run pain-free past me on the trails, or climb on the route next to me on the rock. I enjoy hearing their excitement as they recant a story of "the best mtn. bike ride yet!" This makes me happy. To see humans enjoying the Earth they live on. Living it up to the fullest in the beautiful high-desert.

However, for all of this to occur, knee health is paramount. There is no way around this. Maintenance and prevention are crucial for everyone, but particularly for an athlete. How to do this, though? I will share with you some tips to help keep your knees cruising those trails and hiking those hills with ease.

NUTRITION: In Chinese medicine we treat "like with like." This is also a homeopathic approach as well. People take glucosamine, MSM and chondroitin supplements. Want the most bio-assimilable ingredients to help protect and treat your knees? Eat them. Sound strange? Indigenous societies functioned on a premise of zero waste. The entire animal was used from the hunt. Where is all the perfect cartilage, gelatin and collagen found that is specific for knee health? In the knees of the animal. Eat substance from knees to treat your own. Ever wonder why grandma made broth out of knuckle bones? Wonder what those bags of knuckle bones in the freezer section at your grocery store are used for? Bone broth (specifically, knuckle bone broth) has been called "nature's penicillin." It is a powerful nutrient source of the perfect collagen/gelatin/cartilage make-up that is a powerhouse for your knees. No man made supplement, or isolated ingredient will compare.

Traditional Chinese knuckle bone broth with lotus root. A staple in rural Chinese homes

By the way, principles of "Paleo" or "Primal" nutrition are the same for animals as for humans. Feeding your dogs a glucosamine supplement is pretty pointless. You're better off buying a bag of knuckle bones from your local butcher. You get 1/2 and they get 1/2. :) Their bodies (like ours) are governed by the same principles. We readily break down whole food compounds. Not isolate ingredients. Your body knows what to do with a lemon, but ascorbic acid that's been isolated from a lemon? Not so much. To isolate compounds, and extract them from the whole is a new thing in dietary history. Your grandmother ingested cod liver oil. She didn't take synthetic vit. D tablets. Bottom line: if grandma did it, its probably pretty good for you. If a lab made it, steer clear. If you're going to do additional supplementation (& I do suggest athletes do), then make sure what you're ingesting is a whole food based product. Otherwise, you're going to have very colorful, expensive urine that is excreting the majority of what you're hoping to absorb out of the body.

YOGA: Bikram Choudry could be considered a master of "therapeutic" or "medical" yoga. The system of yoga (asanas done in a heated room) is what is done in Ayurvedic hospitals in India. I've done an internship in 2 separate hospitals in India, and witnessed this first-hand. Yoga is their version of physical therapy. In America, we want someone else to stretch us, contort us, and and massage us. Why not take the responsibility of doing it yourself? You will begin to feel as though you're a musician tuning an instrument, and become incredibly self-aware of what your body needs, when it needs it. Rarely do mono-sport athletes take the time to incorporate other forms of fitness into their existing training regime. They want to do what they do best: run, bike, ski, etc. This is nice in theory, but relatively unrealistic if you want any form of longevity to your sport-of-choice training. Yoga must become a non-negotiable in your training, no matter what sport you're into. Stretching is always the element of fitness to go by the wayside, and the most important to maintain. You will be more susceptible to injury without it. Guaranteed. I've seen this, time and time again, in my clinical practice over the years. Want to run longer, faster and farther? Do yoga. Want to cycle those hills with greater efficiency? Do yoga. Want to maintain an injury-free lifting program? Do yoga. Period.

Bikram Choudry demonstrates the "Eagle Pose" (Garurasana), which opens the 14 largest joints of the skeletal system, and is powerful for treating knee pain

Having worked in a physical therapy sports clinic, where the U.S. Snowboard Team receives treatment, I've seen consistently the use of heat and stretching. This is "Bikram Yoga." As Bikram says: "Be your own physical therapist. Don't wait until you need one."

"Fixed Firm Pose" (Supta-Vajrasana) increases circulation to the knees, prevents varicose veins, and improves flexibility of all major lower joints

To stretch ligaments in a non-heated environment can be hazardous, particularly in the winter. When your ligaments and tendons are cold, they're like taught guitar strings. They can snap. They "open" and become more loose with the introduction of heat. You will be able to go deeper into each asana (yoga pose) with the elongation of muscles, ligaments and tendons due to the heat. People say "But can't you overstretch in the heat?" You will begin to become extremely "body aware," just like when you run, lift, climb or bike. You will know when you've reached, as Bikram says "The pain of stretching versus the pain of injury." Like anything active, to "tune out" is not beneficial. Listen to your body, and fine tune it like an instrument. Then you will be in "dialogue" with it, and you will know. In the practice called "Chi Running," this is called "body sense-ing." Which leads us to our next topic...

FORM: The folks that I've treated the most for knee injuries are runners. This is not to say that knee pain will be inevitable for runners. In fact, I believe it can be quite the opposite. This is also not to say that athletes who do other sports don't suffer knee injuries as well. Good form, in any athletic endeavor, is imperative. Again, a non-negotiable. Only recently, in the past few years, have runner's been discussing the importance of good running form. It is an ongoing practice of listening to your body, and "fine tuning" it as you clock the miles. I begin to feel my right knee if my running form is not in alignment. This, for me, is because I'm not engaging into the lean, referred to in good running form practices. We tune our bikes, re-sole our shoes, and wax our skis. Our body is the most important device to maintain proper maintenance of. If you're a runner, this means, not only finding your "sweet spot" running shoe, but diligently practicing a form of running that puts you in proper alignment as well. There are several forms out there that can teach you methods to maintain good running form. "Chi Running" is one, the "POSE Method" is another. There are others that are also beginning to crop up. The bottom line: they all hint at the same thing. Mid-foot (ball of the foot) strike, proper cadence, proper alignment. The way they may teach these things might vary a bit, but they all agree on these general principles. Talk to your local running store about classes they may offer, or local coaches they may suggest, to assist you with good running form.

VERTICAL FUNCTIONAL FITNESS: We live life moving on a horizontal plane. There is an old adage in Ayurvedic medicine: inversions (handstands, etc.) and vertical movement lengthens life. Why might this be? To give a simplistic metaphor, we are like a snow globe. We too need to be "shaken up a bit" from time to time. When we move purely on the horizontal plane, day in and day out, its like the snow gathering at the bottom of the snow globe. The sediment just collects there, and doesn't circulate properly. We are meant to literally "jump for joy!" as humans. Our knees should be as supple as springs in a mattress. Joseph Pilates often referred to this while training trapeze artists and professional ballerinas. "Use your springs!" he would say.

"Jumping For Joy!" is good exercise

Jumping and vertical movement is very strengthening to the knees. It keeps them supple, and the ligaments supporting them very strong. I recommend watching "YouTube" videos of gymnasts who do rebounding (a fancy name for jumping on a trampoline). Their knees are so strong. They have the legs of a speed-skater with the suppleness of a ballet dancer.

Rebounding strengthens your knees

Children intuitively jump on the bed. Parents instinctually bounce their child on their knee. Vertical movement is powerful, like shaking up the contents of a snow globe. Studies reveal it increases circulation, stimulates the lymphatic system (the garbage service for your body), and keeps your knees very strong.

Box-Jumps In "CrossFit"

Jumping on a trampoline (even a mini one), jumping rope, doing box-jumps, or using a jumpboard are all powerful (and FUN!) ways of strengthening your knees. They will begin to feel strong after only 2 weeks of consistent jumping, 3-4x per week. Due to the power of vertical movement, Joseph Pilates created the jumpboard to add to his reformers. They are fun, and intensive to work with. He knew that for his ballerina clients to be able to maintain proper posture and alignment on pointe shoes for hours, that not only was a strong core imperative, but strong knees as well. Hence, the birth of the jumpboard in Pilates.

Pilates Jumpboard

HILLS: The word gives people a sense of dread. People frequently experience knee pain, whether its going up them, or down. This is all the more reason to work on hills. Work in small increments and inclines, if you have a pre-existing knee injury. But do incorporate hill work, slowly but surely. If you need to use trekking poles to assist you then do. But actually going up and down hills will not only engage your core, versus working on a flat surface, but strengthen your knees over time as well.

Hiking hills, up and down, strengthens the knees

ACUPUNCTURE: You change the oil in your car. You get tune-ups for it. Why should your body be at the bottom of the self-maintenance list? Its kind of strange to go in for a "knee massage." That's not to say you can't have your knees massaged by a professional LMT if you're experiencing knee pain, but acupuncture is extremely effective at getting deep into tendons and ligaments surrounding the knee to not only quell existing pain, but to prevent it. Add electro-stimulation to the needles and you have a very powerful treatment indeed. Remember: Oriental medicine is not a medicine for "softies." Its is a viable part of any sports medicine treatment protocol. It really could be considered the world's first sports medicine. Honed, over the centuries, by sparring warrior monks, who suffered myriad injuries and blows, it is truly a cure for knee pain that is unparalleled.

Electro-stim. acupuncture is wonderful for prevention and treatment of knee pain

"Knee replacement is serious stuff. And it actually could have made me worse." ~Lee Majors

A Journey Through Darkness

2011-05-02T20:24:00.000-07:00

(1984) "Well, we could put her in dance class, Bill. Perhaps that would keep her out of trouble?" I pulled the covers up around my face as the breeze from my window made a soft whistling sound. The breeze was cold. The type of cold that only carried itself on an ocean breeze. I could almost taste the salt on my lips as it brushed them.

"She's no athlete, Almine. Hell, why not? Put her in ballet. We've already got a teenager on our hands to deal with at the moment." I could feel my stomach clench. As if I had been punched.

"If I had a dime for every time that child scaled the back fence..." my mother's voice trailed off. "I can't keep replacing it, Bill. Its getting too expensive. Higher and higher, thicker and thicker. Its like she doesn't want to be kept inside of it. I'm concerned this is a preview of things to come for her."

"We have bigger issues on our plate right now," my father replied. "We need to get Brent glasses, and take him for another eye exam. Monique's rebelling every which way, and I blame us for all of it. I was too hard on her. Shit, she's just a kid. The oldest always gets it the roughest. Damn it, I wish I could've done things differently..." the voices trailed off as the wind picked up outside. The branches began to make a screaming sound as they scratched the window. My eyelids began to feel heavy as tears streamed down my face. Then...nothing...just blackness...

My parents put me in dance when I was very young. I loved it, but also felt like I needed something else.

(1991) "You know, you're just like you're sister, Almine," my high school P.E. teacher looked at me, narrowing her eyes. "I don't know what to do with you. Just like I didn't know what to do with her." She stormed off, leaving me alone in the locker room. I didn't understand what she meant, but I didn't feel good about it.

That night, as I sat by the fire doing my homework I asked my mom "Mom, do you think I can do things?" She looked up from the scrapbook that she was putting together for my sister's birthday. "What kind of things, honey?" "Ummm...I don't know. I want to do sports." "Well, you do cheerlead. Do you not like that?" she asked in her thick South African accent. "I like to make people happy, and get them to cheer for one another, but I want to do something else." "What are you interested in?" she asked. "I tried to lift some weights at school today, but the boys said that girls weren't allowed in the weight room." There was a long pause, and an uncomfortable silence.

"Sweetheart, you know your Oma was very strict with me. Private schools, tea at 4 pm, that sort of thing. I grew up in a world of lace and dolls. I've always known that you wouldn't be drawn to that, but I've been unsure as to how I can support you best. I don't know anything about weight rooms. This is something you should take up with your father, okay?" she let out a nervous sigh, and went back to her myriad tubes of colored glue and glitter.

The next morning, as I was getting ready for school I found my dad in the kitchen. "Hey dad, I was thinking..." My mom came in and swiftly moved to fix his tie. My father's unruly tie was about as irritating to my mother as a painting askew on a wall. "Hmmm???," he murmured. "Weights. I'm interested in the weight room at school," I said nervously. He grabbed his glass of juice in the right hand, his briefcase in the left, and exited the kitchen. My mom just looked at me, shrugged her shoulders and said "Honey, do you want to take a scone and some rose petal jelly with you to school?" I always thought it was sweet when my mom said "Scon." Anytime she heard the pronunciation of the word "scone" as "scone" you could see her wince.

As I watched the clock tick towards 11am I swallowed hard. P.E. I couldn't stand it. I felt awkward, always being barked at by the P.E. teacher and sport coaches out on the field. I looked at them with amusing disdain. They were barking orders at me? Am I supposed to be inspired by them? I watched them, as they talked amongst themselves, drinking milkshakes with their huge stomachs...a pinnacle of fitness and health? I was no one's dummy. I could see a person who didn't walk their talk then, and I can see it to this day. I felt no need to perform for them, or anyone. I didn't want to play for their team. I felt no allegiance to them and their early retirement. I wondered where I could be inspired?

"MOVE, Barton!" I heard accompanied by a whistle. "No!" I shouted back. The footsteps circling around the track fell silent. I realized an instant audience was born. My peers were watching me with round eyes and amazement. "What did you say to me?" the coach walked towards me with menacing eyes. She realized that the pressure was on. This was the moment she'd been waiting for. The moment she, once again, got to resurrect herself as authority figure. I could smell her hot breath, reeking of cheap fast food, as she got in my face. Her breath rapidly escalating with each passing second. "You heard me," I retorted. "I said NO!" "Who do you think you are?" she shot back. "Someone special?" "In fact, who do ALL of you think you are?" she said rotating around so that she got a glimpse of every student watching. "You're not special. You're not unique. In fact, I can't even figure out why I bother teaching teenagers." I stormed off. "Get back here, Barton!" I could hear snickers from my classmates, and her screeching in the distance. I kept walking. I walked from my high school down to the ocean at "Nye Beach." There I sat in my P.E. uniform and cried until my eyes stung. After an hour of sitting there, I couldn't tell if my eyes hurt from the salt of my own tears, or the salty air. I shivered a deep shiver. I realized it had been misting. My hair and skin were wet.

Newport, OR., where I grew up

(1992) As soon as I saw the sign I knew I wanted to be a part of it. "SURF CLUB" it read. I felt like jumping for joy! Finally, something that sounded interesting to me. I was getting more restless with each passing quarter. I couldn't put my finger on it, but could feel a need to move in a different way. I wasn't sure what that meant, but maybe the surf club was the answer. I inquired about it from a teacher. She looked me straight in the eye and said "Oh honey, girls don't join that club," and walked off. I began to ask around in school. I was directed to one of the junior boys, who was a member. I said "Hey, I'd like to be a part of the surf club." "Do you know how to surf?" he raised his eyebrow. "Well, no, but I'm eager to learn. I won't get in the way of you guys out there. I'm a quick learner," I was hopeful. This was it. I could feel a wave of excitement. "Don't bother," he said as he walked down the hall. That day, I felt a deep sense of sadness. A part of me began to leave my social peers emotionally. I felt bewildered, as to how there were very few opportunities for the things I was most interested in. I formed a plan. A plan to leave my school to find those opportunities. I wasn't sure where to look, or where to go, but I was determined to get out of Newport.

Surfing, OR. Coast, 2009

I began to work very hard. I took three 4-credit community college classes at the "Oregon Coast Community College" in the evenings, each quarter, to work towards early graduation. In 10 months I earned all the necessary credits to graduate from high school a full year early. I was so happy! I was managing both my high school classes, and my college classes in the evenings. I found my high school class homework dull and lifeless compared to the classes I was taking with the adults in the evening. I reveled in the adult discussions that were brought to each college class, filled with the life experience of those in their 30's and 40's. I loved the rich, creative environment and the stories that were shared by the returning adult students.

Finally, the day came. I received my OCCC transcripts with a 3.8 GPA, and a few credits over what was required for me to graduate early. I had my parent's reluctant approval to head to college one full year early. As I proudly walked down the hall towards the main office of my high school, transcripts in hand, a teacher stopped me in the hall. "Barton! Just what do you think you're doing?" he barked. "Actually, I'm really excited to show you this," I said pulling out my college transcripts. "Look what I've been doing in the evenings," I pointed to the paper excitedly. I was so proud to show one of my teachers all of my hard work. "Just what do you think you're doing? You think you're above your classmates? You think you're ready to leave this nest? I don't think you are, Barton. In fact, I don't think you'll amount to anything. You heard me. Anything!"

He turned on his heels, and stomped down the hall. I felt my knees buckle, as I steadied myself to sit on a bench. My eyes felt hot, brimming with tears." My transcript papers fell out of the folder, to the floor, like feathers.

(2000) I could hear her high-heels against the linoleum floor. They were coming towards the treatment room I was in. As the door opened I looked up. "Ms. Barton?" the doctor inquired. "Yes, that's me," I said softly. I'd like to go over your lab test results with you, if you're ready?" "I am," I said calmly. "Frankly, Ms. Barton, I'm a bit puzzled by some of your numbers. I don't see this thing often. Are you a vegetarian?" "Yes. Actually, I'm a vegan," I stated. "For how long have you been eating this way?" she asked. "I've been a vegetarian for 10 years, a vegan for 5 of those years. Why? Is something wrong?" I knew I felt "off," but didn't anticipate anything being wrong with my health overall since I pretty much lived off of salad, fruits, brown rice, beans and tofu. That was healthy, right? What could she possibly have to say to me that I wasn't already doing? "Ms. Barton, I'm not quite sure how to word this, so I'm just going to come out and say it. Your body is in the "red zone." What I mean by this is that everything is too low on your blood panel. "But, how can this be?" I inquried. "I eat all organic. I get check-ups regularly. I even have a naturopathic physician oversee my diet and menu plans, so I make sure I get what I need nutritionally speaking." I was dumbfounded. I was a member of the "Portland Vegan Society."

Sure, I was a bit overweight for my norm, but I had just gone through a divorce, was "couch surfing" from house-to-house, & starting graduate school. Okay, so maybe I had been stress eating a little bit, eating more than I really needed, but unhealthy? No. Not possible. "Ms. Barton, may I inquire about your monthly cycle?" "Its great," I said with a shakey voice. I haven't had one for four years. I'm loving not having any cramps, back pain, or PMS. Its like menopause without the hot flashes," I said jokingly. She looked back at me unamused. "Ms. Barton, what I'm about to share with you may sound bizarre, but I need you to hear me." Her voice got low, and she pulled out my blood panel notes. "You are in serious danger of doing damage to certain vital organs if you keep this up." "Keep what up?" I replied with indignation. Saving the animals? Doing good for the world? She didn't know what she was talking about. She was just jealous I didn't have a period. Maybe she was tired of her own menstrual cramps, and projecting on me that I should have them. Who did she think she was anyway? What do doctors know about nutrition? What a bitch.

As silence permeated the room, she said "Can I walk you through what I'm seeing here?" "Fine," I groaned. "But, I need to leave within 20 minutes for a class, so can we please just do this?" "Yes, certainly," she said firmly. "Do you see this number here? It indicates that your cholesterol is so low that you're endocrine system is beginning to go on strike. You're making barely the amount of hormones that we would need to even see a low-end number. This has taken a great toll on your body. I'm concerned certain gynecological processes maybe heading for the point of no return."

205 lbs., vegan, achy joints, migraine headaches, in this picture I had had no monthly cycle for 4 years. I was diagnosed with Fibromyalgia, Chronic Fatigue Syndrome, and Obesity 1 week after this photo was taken.

"In addition, you're not getting enough protein. Not even by a long shot. This has caused a 'neuro-endocrine response' that has triggered your body into retaining adipose tissue. It believes its starving. Your BMI test indicates you would be in the bracket, for your height and age, in a state of obesity. I realize how strange it must sound, to hear me using the term 'obese' when you eat nothing but 'rabbit food,' but truely, that's what has happened." I grabbed my coat with fury. "Thank you for your time, Dr. As I said, I have a class to get to." With the slam of the treatment room door, and a flushed face I drove off.

(2002) "You know I love you, I'm just not attracted to a woman, well, of your 'body type,' shall we say?" I couldn't believe what I was hearing! What? What did that mean, "body type?" "But, but...I love you so much," I said stuttering, tears streaming down my eyes. "Almine, I want to break up. I feel as if there will be someone out there...(long pause)...more attractive. I'm looking for someone shorter, and skinnier." I felt like I was floating out of my body, watching the scene below me. I was mortified, angry, devastated, embarrassed. I felt as if my world was crashing down around me.

Several months later I found out his new "shorter, skinnier" girlfriend was pregnant with his child. She was still married at the time to her husband of many years. I walked through a maze of hell, day in and day out, as I watched them together in our tiny graduate school program. They would flaunt their new-found status as "couple" together overtly. I was confused as to the level of pain they were willing to cause, not only to themselves, but to each other. She was my study partner in school. He and I had traveled to foreign lands together, had amazing journeys in primitive places, some which, doubtful, had ever been seen by anyone but the indigenous natives. I barely got through that year in school emotionally intact.

Still maintaining 205 lbs. 1 year later. stressed, short of breath, feeling more tired and achy by the week.

Medical programs are intimate. Draping, body-parts, palpation, practicing point location on the body. Its what any medical professional has to go through. I felt emotionally vulnerable and exposed, half-naked next to them for hours on end. So, I ate more to cope with my pain. There was nowhere I could run or hide. I had to hold my head up, and deal. Eating was the only coping mechanism I had. I justified my oversize portions because they were "healthy foods." Still sticking to the cheap bags of brown rice, and gallon buckets of tofu, I would eat two bowls, instead of one. I ate myself through graduate school until I reached 205 lbs.

A Time Of Darkness For Me, Emotional Eating, Energy at Zero, Felt Like I was barely Getting Through Each Day

A week after graduation I woke up to a reflection in the mirror. She looked tired. Her joints ached. She had dark circles under her eyes. She went back to sleep, and slept almost 2 full days straight. She woke up, ate something, and slept for another 24 hrs.

This picture was taken in 2005. I began to feel my soul stir from something deep within myself...

During that sleep, she felt her soul stir. Inside the darkness of that dreamlike cocoon her wings began to feel themselves. Her heart rested. Upon daylight a new creature was born. What had happened during that sleep I may never know. What I do know is this: a new woman emerged. A woman with hope in her heart, and determination in her mind. She has never looked back. Her wings turn different colors every year. The hues stay the same, but the iridescence becomes more brilliant.

I began to feel happy again, 2008

It has been said that a stained glass window only shows its brilliant colors when light is shown through it. We are all like this. The dark moments of our lives are really the greatest gifts. If we can take them, and use them as fuel for our journey, perhaps, we too can shine like the glass in the most beautiful of cathedral windows.

Sierra & I ;-} Sierra was the dearest companion I had for 9 years. She started my journey into camping with her, hiking, and generally being more active. She helped me find my sense of self, alone, in the wilderness. I began to feel unafraid being alone, in the dark, in the woods with her by my side. She allowed me to find a place of fearlessness in the natural world. Sierra passed Jan. 2010. Her passing broke my heart open. So open that it allowed for further journeys along the trails where her ashes are spread.

A lighthouse fulfills its purpose only when its light brings home the weariest of sailors. Until then, it continues to penetrate the darkness, ever constant, maintaining vigilance, providing a beacon of hope to all who see it.

Ice Climbing, Ouray, Co., 2011

My only wish in writing this post is that it may provide some shred of hope for the forlorn, the tired, the grief-stricken. May it provide a ray of light for young women everywhere who long to find their passion, who feel isolated, or not heard.

"Smith Rock State Park," Terrebonne, OR., 2010

I offer to you, snapshots of my life, that they may provide fuel for your journey. That you may provide fuel for others.

Spring Detoxing...The In's & Outs

2011-03-25T08:58:00.000-07:00

“If I had my life to live over, I would start barefoot earlier in the spring and stay that way later in the fall. I would go to more dances. I would ride more merry-go-rounds. I would pick more daisies.” ~Nadine Stair

Spring Lilac Buds

Spring is a time of renewal. Its invites the vigor of youth, and the release of winter. Its a time to shake off the sleepiness of cold hibernation, and to embrace the newness of life's beginnings again.

About this time of the year, its inevitable that I'll get this question from personal training clients and patients, "Should I do a spring cleanse or detox?" My answer: it depends.

There are many health care providers, yoga instructors, and practitioners of Chinese medicine that advocate spring detox or cleansing regimes. There is a lot of information available to the public on a variety of "detox diets." In this wellness post, I'm going to do my best to offer the essence or "bullet points" on what I recommend for spring cleansing. I'm going to try to help you wade through all the myriad opinions out there on what to do/what not to do.

I would never say that I think that doing a little spring "cleaning" of the body is a "bad" thing. We take our cars in for tune-ups, and oil changes. Why not give the same attention to our bodies? Our bodies give us so much each day. They are the vehicle, which human experience is played out in. To think the two words "maintenance" and "prevention" can only enhance your experience of activities you like to enjoy in the long run.

The "In's" and "Out's" of spring cleaning. Let's break it down into parts, and then go into detail with each one:

-Diet
-Exercise
-Supplementation
-Adjunct Therapies
-Emotional well-being

DIET: First and foremost, the topic of diet is what's brought up with patients. They want to know of a specific "detox" diet to do while undergoing a cleanse. This is up to several factors: what's your goal/aim, how long do you want to cleanse, do you have any current/prior medical conditions (if so, what are they?), what's your constitution. You can cleanse the body as gently or as vigorously as you want. It all depends on what you're up for, and what your goal is. If you have ample time to rest during a cleanse, say you're on a week-long relaxing retreat of some kind, then by all means, entertain the thought of doing a deeper cleanse (with more detoxifying foods/herbs/supplements). If you have a weekend alone, while the kids are away with dad, then maybe a mild-moderate one might be more appropriate due to timing. If you're looking for something to do, more consistently, over a period of weeks, then a mild, gentle ongoing cleanse may be a better option.

Ayurvedic and Oriental medicine advice recommends 2 main things with cleansing/detoxing regimes: #1: The optimal time to do them is at the crux of the seasons, as they're changing, to ensure healthy immunity for the coming season ahead (say around the equinox or solstice). #2: The body should rest during a moderate-heavy detox. Let's define "rest" then: yoga, tai chi, Qi Gong or other forms of what is termed in western fitness as "active relaxation" are all appropriate. Vigorous strength-conditioning, anaerobic functional fitness, running, etc. are not considered best to do during this time. In fact, it can be considered retrogressive to the cleanse.

Running Through Old-Growth Forest Along The OR. Coast, Newport, OR.

To just do a "detox" diet you read out of a book or magazine is not the best option. Constitution comes into play here, and unfortunately, the West has not yet grappled with this concept. The East has, for thousands of years, stated that it is paramount to have cleanses done according to a person's constitution. An example: if a "Vata" constitution (and Ayurvedic term) individual is interested in cleansing, then a soup-broth, or easily-digestible meal (cooked) dish cleanse would be a better option. For a "Pitta" constitution (Ayurvedic term) a raw-food diet, with "cooling" herbs and foods included such as: sprouts, raw leafy greens, raw juices, melons, etc. would be more appropriate. For a "Vata" person to do a "Pitta" cleanse would not enhance his/her health. It would make it more deficient and thereby weaken immunity for the coming season. If you want to get more "bang-for-your-buck" from your cleanse, see either an Ayurvedic or Oriental medicine practitioner to help determine what your constitution is. If you're going to go through the trouble of shifting your lifestyle for 3,5, even 7 days during a cleanse, you might as well ensure that it will work for you. There are as many types of cleanses as there are constitutions. Depending on what system your health care provider uses (Ayurvedic or Oriental medicine) there may be 3 constitutional body types, or 5 (with sub-constitutions as well). Determining constitutions is an art. Its not something you just figure out by taking a self-test online or from a book. My Tibetan medicine teacher, Dr. Keyzom Bhutti, shared with me it takes 15 yrs. to master constitutional diagnosis. This type of learning only comes with experience of working with thousands of patients.

In addition, eastern medicine puts a large emphasis on weather and external environment. If you're living or vacationing in Fiji, its much easier to do a raw-food diet cleanse vs. if you're in Scandanavia or Alaska. A warm, cooked food cleanse may be a better option in colder regions. Then layer constitutional analysis, per individual, on top of geography, and you begin to get a picture of what a good practitioner will do to ensure you're on a cleanse that's advantageous for you.

Exercise: We touched a bit on "active rest" above, and what some of those exercises might be. Its very rare that a system of medicine, either indigenous or eastern, will advocate complete rest (i.e. inactivity) during a cleanse. Reason behind this? The lymph is an under-appreciated system. Its the system in your body that is your primary pathogen-defense. You could think of it as the "garbage man" who comes to pick up the trash, and properly dispose of it. How can we stimulate the lymph best? Movement. As your body cleanses, and begins to push free-radicals (toxins) out of the body, it needs your help.

Movement of the muscles produce a "pumping" action of the lymph nodes, thereby increasing movement of toxins out of the body at an increased rate. The #1 lymph system enhancing exercise studied at NASA? Rebounding. Yes, this is a fancy word for jumping on a trampoline (big or small). Vertical movement is powerful. Most movement that we do on a daily basis (running, cycling, walking, etc.) is horizontal. Vertical movements (and inversions in yoga) are like the lymph system equivalent of shaking up a snow-globe. It enhances detoxification, & powerfully moves free-radicals out of the body.

This is why, on a consistent weekly basis, I love intertwining "CrossFit" and jumping on my mini-trampoline at home (at least 2x per week for 45 mins. per time). At "CrossFit" a variety of vertical movements are introduced: jump-rope, box-jumps, "frog jumps," headstands, handstand push-ups, upside-down gymnastics on the rings, etc. You are introducing vertical motion into a normally horizontal movement day. This will powerfully move free-radicals out of the body at a faster rate. Add yoga into the mix, and you have a win-win on a consistent basis, not just once or twice a year.

"Skin-The-Cat" gymnastic movement at "CrossFit"

Supplementation: This is also along the same lines as diet. There is no one "liver cleansing" herb or "colon cleansing" herb for everyone. With one exception: "TRIPHALA" In India there is a saying: "Don't have a mother? Its okay, if you have triphala." What does that mean? Triphala nourishes our body "like a mother." Its considered a tri-doshic (no matter what dosha/consitution/condition) formula. It will help you. It has an unusual "dual nature" as an herbal Rx. Most herbs and/or herbal formulas fall into one of two "actions:" cleansing or tonifying. The combination of the 3 berries (hence the "TRI" in "Triphala"), have an unusual nature. They both cleanse and tonify at the same time, so as not to deplete the body while cleansing the vital organs and tissues. This can happen if you unknowingly take "liver cleansing" herbs without this knowledge. In other words, you could deplete your organ "Chi" versus building and strengthening it over the long haul.

Western herbalism basis its information on research. While I'm one of the biggest research buffs I know (I love it), I also realize that thousands of years of emperical evidence have gone into eastern medicine. Its tried and true. Just because milk thistle or dandelion root is high in "anti-oxidants specific for the liver" doesn't mean its the appropriate herb for your liver cleansing regime. In western herbalism cleansing is cleansing. This is not so in eastern medicine. For instance, we have several liver/g. bladder syndromes, which may need addressing. For example:

-Liver "Chi" Stagnation
-Liver Yin Xu (deficiency)
-Liver Blood Xu
-Damp-Heat In The Liver
-Liver Wind (which may be caused by a combination of any of the above syndromes)
-G. bladder "Chi" Stagnation
-Damp-Heat In The G. bladder

So, you see, "liver cleansing" is not just a matter of taking some artichoke leaf, eating raw veggies for a week, and calling it a day. Individuation of diagnosis is paramount for proper cleansing. One or more of any of the above syndromes may be present, and should be addressed. There are several herbal formulas for each of the above listed syndromes. One or more may need to be taken for effective cleansing to occur. Otherwise, to put it bluntly, you may get a "half-baked" detox going for you.

The majority of the American public, including employees at health food stores, have zero concept of supplementation individuation. This is why one herb make work for someone, and not for another person. Its not that the herb doesn't work. Its not working on the right constitution, syndrome, etc. See you local practitioner of Ayurvedic or Oriental medicine to determine which herbal formula(s) is right for you.

Adjunct Therapies: Are there additional adjunct therapies that can be done during a cleanse that can help to promote cleansing of the body? Yes, there are a few: sweating, stretching, dry-brushing. Why do I love "Bikram Yoga" so much? Because it combines many of the elements we've discussed: stretching, sweating, vertical inversion asanas, and heat. In Scandanavia saunas (the word "sauna" is Finnish) are a non-negotiable. There are more saunas in Finland vs. any other country in the world. Indigenous Scandanavian medicine states: "To sweat from every pore of your body enhances your immune system." When we stretch the muscles, free-radicals from built-up toxins that have been latent in them get released. They need to go somewhere. Out the pores, is better than re-circulating in the blood stream. Bikram Choudry was smart upon realization of this simple fact. Heat elongates muscles. Muscles thereby stretch more effectively. Stretching muscles release stored up inflammation and free-radicals. Free-radicals should exit the body via pore sweating to properly remove them out of the lymph and blood. Simple. Effective. Brilliant, really.

Students Doing "Bikram Yoga" in 105 degrees

Dry-brushing (brushing with a dry-bristle brush) is good for lymphatic movement. Always brush towards the heart, not away from, for proper cleansing. This should be done on a dry body. Doing it on a wet body (in the shower) is not as effective. The skin should turn a bright red to give you an indication that blood circulation has increased, and that pores are opening. The skin is the largest organ in the body. It only makes sense to use the pores on it to our advantage...to remove waste. To dry-brush it regularly, 2-3x per week during "non-cleansing" times to everyday during a cleanse is wise. Snakes shed their skin. Unfortunately, we don't have this built-in cleansing mechanism. We only have one "skin suit," so its best to dry-brush it regularly to remove dead skin, increase circulation, etc.

Dry-Skin Brush

Emotional Well-Being: During a cleanse emotions can come up. This is also spoken of in "Bikram" yoga. Bikram says you may particularly feel this in asanas like "camel," where there is deep back-bending. The incredible cleansing effect back-bending has on the vital organs cannot be overemphasized.

In Chinese medicine the liver "rules" the emotion of "resentment and anger." This is NOT necessarily good or bad. Its important not to judge anger. Anger, while indulged in consistently, is never healthy. Neither is indulging in any one emotion ever healthy (sadness, fear, etc.). However, anger can produce change in our lives. When we are angry we want to change something, whether it be standing up for justice, defending a principle, or creating boundries in our lives. Anger has power. Power is a word that scares us. Its neutral, like water: it can harm or heal. If you feel anger during a cleansing regime, don't judge it as "good" or "bad." Its there for a reason. What is the reason? Meditate, journal, take a walk, get clear on what you're really angry about. Maybe it will spark you to change various behaviors, or political situations.

In the new age movement there is a lot of fear about anger. Its considered not "spiritual." I would disagree. There is not one prophet or sage who has not exhibited "holy wrath" in the world's major scriptures. Martin Luther King described himself as "Angry enough at what he saw in the world to change things." Every world tradition has an archetype showing this emotion...inviting us to look it square in the face, vs. running away from it. From the Hindu goddess Kali to the Celtic Cerridwen. From the Egyptian Goddess Sekhmet to the Greek Minerva. Look at it. Don't run from it. You can make lasting changes by getting in touch with your defiance about injustice, and what you want to change in your life. Perhaps your liver cleanse will make you aware of what those injustices are, and give you clarity on how to proceed?

Two "side notes:" One is that women, in eastern medicine, are advised to cleanse "less heavy" then men. Why? We lucked out, girls. Whether its inconvenient or not (and I agree that it can be), we do a "mini" cleanse 1x per month. By shedding the endometrial lining, we are coming as close to the snake does in shedding its skin. Women are said to live longer, because they have this "built-in" cleansing mechanism. We expel waste, toxicity, etc. every month. In Native American lore, men were said to need to do longer sweat lodges, and take heavier herbal remedies to cleanse their systems because according to a friend of mine, whose a full-blood Cree sweat lodge leader, "Men's bodies are inferior to women's in immunity, cleansing, and maintenance." They, therefore, need to make up for what their bodies lack in natural cleansing each month. See, ladies, its a pain sometimes (& I know it is), but really, medically speaking, we're the better for it. ;-}

Second "side note:" It is of the utmost importance that your bowels are moving consistently during a cleanse. This liver dumps toxins into the "waste receptacle" of the body. What's that? Your large intestine. It must move these toxins out on a consistent basis, or the toxicity will go right back into the blood stream, and make you feel sick (nauseated, headaches, etc.). You could think of this in the analogy of a "kink" in a hose with muddy/"sludgey" water re-circulating over and over in it. Each time it circulates it gets darker and thicker. Not fun for the person cleansing.

How to increase bowel movements while cleansing? Acupuncture is wonderful for this. In addition, the acupuncturist can also put in points for your liver and gallbladder to assist with their cleansing process as well. To receive acupuncture 2x per week during a cleanse is the most beneficial. "Triphala" will assist with this as well, gently and effectively. Chances are, with the proper cleansing foods and herbal remedy, analyzed by your health care provider, this should already be taken into consideration, and shouldn't be a problem.

I invite you to enjoy the spring, all of the new foods available to you at your local farmer's market, and to embrace the process of renewal in your life. Spring is a time to contemplate the cycle beginning again. The return of longer days, and increasing warmth. ;-}

Riding My Mtn. Bike On One Of My Favorite Trails

“Never cut a tree down in the wintertime. Never make a negative decision in the low time. Never make your most important decisions when you are in your worst moods. Wait. Be patient. The storm will pass. The spring will come.” ~Robert H. Schuller

ADD/ADHD: What Can Be Done About It?

2011-02-17T14:51:00.000-08:00

"You switch off the engine of your car, so why don't you switch off the engine of your mind?" ~Remez Sasson

As a licensed health care provider, I give talks all over the country. Often, I will hear the same questions from people in the audience over and over. Particularly parents. The well-being of the younger generation weighs heavily on the minds of many. From childhood obesity to now the "secret epidemic," (as its been termed by some), ADD or ADHD (Attention Deficit Disorder/Attention Deficit Hyperactivity Disorder), the younger generation is battling with diagnosis codes we've never seen before.

First and foremost, I should point out, that like with any topic addressed in this blog, 2 things need to be taken into consideration:

1) The subject is so vast, with new research appearing daily, that I could literally write a book on any given post.
2) You must consult your primary care physician, before implementing any suggestions I make.

With that being said, let us explore the world of ADD/ADHD. What are the contributing factors? What's to be done? Is there anything that we can do at home to help alleviate the symptoms? How does eastern medicine view it? Can it be cured?

The above questions are all ones I hear frequently in my practice, via email, and from audience members at talks I give.

I think the subject of ADD/ADHD is like a pie, with many slices that make up its whole. I don't think there's one contributing factor, but many.

First, let us address the fact there is both adult and pediatric ADD/ADHD. Yes, adults can be diagnosed with it too. There is a misnomer that it is a "pediatric disease," yet that is not so.

I have had many referrals from psychiatrists, M.D.'s, counselors and teachers for pediatric ADD/ADHD patients. 9 out of 10 times, if the parents are compliant in following through on the suggestions I give them, we can make a significant difference in the behavior of the child. I will say that the majority of adult patients I've treated have come in with a diagnosis of ADD vs. ADHD, and vice versa for the children.

First and foremost, I think the obvious should be stated. When we look at our public schools, we are constantly faced with budget cuts, which means physical education programs get axed. The average grade-school age child gets up to 3 hrs. less per day of physical activity than when I was in grade school. This alone, is enough to make any kid hyper. We've all marveled at how children are "little balls of energy." When asked to sit sedentary at a desk with less recess and P.E., we're bound to have children not pay attention in class and act up. Its been said that exercise is "the poor man's Ritalin." We know that exercise releases "feel good" neuro-transmitters in the brain that give us a feeling of contentment. When we don't get a steady stream of these chemicals (i.e. endorphins) throughout our day, we feel jittery, unsettled and cranky. This is across the board, from children to adults. However, as we mature through life we become more desensitized to it. It doesn't mean we don't need those endorphins any less. It just means we're able to "numb out" more if we don't get them. In other words, we're able to "deal" or cope if we don't.

Another issue, which I think needs addressing is school lunches. What are kids eating today? There are so many things that affect this topic: economics, demographic, location, accessibility. It is a vast issue to conquer. Yet, it must be addressed. To create a "double whammy" we've produced a cultural "cocktail" of less exercise in the schools, bigger portion sizes and/or "All You Can Eat" buffets, and accessibility to vending machines and lunches packed with known allergens: wheat, dairy, soy and sugar. Just sitting with the above two issues is enough to see why anyone would not pay attention and be more hyper.

For little ones to have eaten a breakfast of sugary, grain-based cereal with milk, go to school, get less exercise throughout their day, eat a school cafeteria lunch with more sugar, trans-fats and refined carbohydrates, yes, no wonder we have an epidemic on our hands.

My advice to parents is, first and foremost, become more proactive in their children's nutrition, and in their accessiblity to more exercise (outdoors is even better for the vit. D, which we will see is crucial).

I had a mother once bring her daughter in due to her child's teacher stating she has "ADHD." The mother said "What can I do? She's climbing the walls at school!" I knew that she meant this as a figure of speech. I looked at her and said "So, why don't you let her climb some walls?" The mother's jaw dropped. "Are you suggesting I let her act up at school?" "On the contrary," I replied. "I'm suggesting you get her in a children's climbing club at her local rock gym after school." The mother said "Go on. I'm listening." "Do you know how much exercise your daughter gets a day, Mrs. Robinson?" I asked. "Uhhhh...I think she gets a total of an hour of recess a day, but I'm not sure." "I would suggest you find out, and take note of how much exercise she gets a day. One hour is simply not enough," I stated. I continued, "How many hours a day did you get as a kid, Mrs. Robinson?" "Well, she said thinking, I did chores on the farm before and after school. I grew up in Arkansas. That doesn't include recess at school." "Were you picking up buckets on the farm, running, gathering straw, lifting, pushing, pulling things?" I inquired. "Yes, I suppose I was," she said softly. "I guarantee you probably got at least 50% more exercise than your daughter is currently getting. Its time to change that," I said.

Her daughter (we'll call her "Amy") is now one of the top climbers in her age-division in the country. She competes all over the U.S., Mexico and Canada. I suspect I'll see her on the cover of a climbing magazine one day..."The little girl who couldn't sit still," as her teacher firmly stated. Since finding a physical outlet that appealed to her, Amy's grades have soared, her temper tantrums have stopped, she sleeps soundly, is attentive in class, and asks her mother for salads and meat "because I'm training for my next comp., mom. I need to eat healthy now."

How many "Amys" are out there, who are being medicated that potentially are "hiding under a bushel" of talent? We will never know.

In addition to the two components, less exercise and poor-quality nutrition, we must consider the paramount premise of Chinese Medicine: "Its not just WHAT you eat, but IF you DIGEST it." This is KEY. You can eat all the wonderful organic, wholesome foods you want, but if you have compromised digestion, in any capacity, you're still not getting the nutrition you need. In other words, you're not getting the "bang for your buck" from the food you're taking in. For a growing child, an athlete, someone in a deficient state of health, a pregnant woman, this is crucial.

Its been said in the world of nutrition that ADD/ADHD is linked to a combination of 2 things: an inability to breakdown the milk protein called casein and either a lack of essential healthy fats, or the inability to absorb them. Once again, it tends to be a combination of these 3 things. Naturopathic physicians frequently increase an intake of essential fatty acids for a patient with either diagnosis. Symptoms decrease, parents are pleased. However, it shouldn't end there.

Proper gut flora is essential to the proper absorption of both fats and proteins. To simply increase "healthy fats" is what we call in Chinese medicine the "biao" (branch). The "ben" (root) of the issue is improper gut flora, acidic body pH & possibly poor diet. These things, plus a lack of exercise are all major contributors to ADD/ADHD.

So, where do we go from here? Give the child (or adult) some probiotic tablets, a few capsules of room-temperature flax seed oil, bought on a store shelf and call it a day? Not quite. First and foremost, it is pointless to buy any omega-3 oil at room temperature. Omega-3's are NOT heat-stable. When I was a buyer at "Down To Earth," the chain of health food stores on the Hawaiian Islands, the first thing I did was make it mandatory that every omega-3 oil be refrigerated. You're wasting your money if you buy them on the store shelf. The only way they're still therapeutically active is if they've been flushed with inert gas to make them last longer. The minute you open any of the following oils they should be refrigerated immediately: olive oil, flax seed oil, pumpkin seed oil, cod liver oil, krill oil, salmon oil. That is the way to gain true medicinal benefit.

Also, my first nutrition teacher, Donna Gates, is the foremost expert on autism and ADD/ADHD in the country. I can't highly emphasize enough to read her book "The Body Ecology Diet" and begin implementing probiotic-laden foods immediately. For more information: www.bodyecologydiet.com

I know of no one more active on the east coast, and in the south, regarding public school nutrition and this issue than Donna. The above website has a host of additional informative articles written by her on autism and ADD/ADHD. In addition, she posts wonderful tidbits, recipes, information, "YouTubes," etc. on her "Facebook" page.

Omega 3 fatty acids tend to be what's focused on when it comes to "healthy fats" and ADD/ADHD. They're often, in fact, heralded as the cure-all for it. I think it never hurts to increase omega 3's...for anyone. I will say this: I believe fat-soluable vitamins A & D to be MORE important. I want to make this pretty clear: this is ZERO VEGAN EQUIVALENT for fat-soluable vitamins. They can ONLY be found in animal products such as soft (over-easy) egg yolks, cod liver oil, and fermented dairy. I emphasize fermented, because if the child has compromised digestion, then fermentation is paramount for the dairy to be digested. Fermentation breaks down the milk protein, casein, so that its "pre-digested," & easy to absorb. An example? Kefir or yogurt, although read "The Body Ecology Diet" to find out why kefir is preferred.

Children who live above the equator need more vit. D via food. Again, this can only be found in animal products. If you live in the tropics its easier to be vegan, or get less vit. D, due to the increase in exposure to sunlight. The more far north you get, the more you need animal products. You do not see Scandanavians eat coconuts, nor do you see natives from Fiji living off of thick butter and raw cheese. Here's the equation: the more north you go, the more animal products you need. No, vit. D tablets and tanning beds don't cut it. Not even close.

Fat is said to have a "heavy" or "settling" nature, according to eastern medicine. In India, many pictures of the boy-king, Krishna, are of him dipping his hands in a jar of ghee (clarified butter). What's the "take home message?" Ghee is a powerful medicant. It is said to "calm the mind," "soothe the nerves," "promote serenity," and "deepen sleep." Ghee is very easy to make, is lactose-free, and therefore does not require refrigeration (making it great for traveling, camping, etc.). Here's a link on how to make ghee: http://www.ayurveda.com/online_resource/ghee_recipe.htm

In addition, there are "YouTube" videos on how to make ghee as well you can search. If you'd like more information about healthy fats, please see my previous blog post titled "Fats: Friend or Foe?"

For additional assistance, above and beyond what has been discussed, you may see your local naturopathic physician or licensed acupuncturist in your area. There are many herbal formulas, from mild to prescription-strength, that can be taken in addition to improving nutrition and increasing exercise (again, get that vit. D in anyway you can, so make it outside :-) These formulas can be the "frosting on the cake" to the above suggestions, and work effectively, without side-effects. Acupuncture, in and of itself, has a very calming and overall balancing effect on the body/mind complex. Specific acupuncture protocols are used for an ADD/ADHD diagnosis. Even for children, if they're open to the idea.

"After a storm comes a calm...a sense of serenity." ~Matthew Henry

Rx.: caffeine

2011-01-20T21:33:00.000-08:00

"Espresso: Euphoria without the unsightly track marks."

yerba mate, in a traditional gourd with a bombilla filter-straw, drunk throughout S. America as a therapeutic and culinary delight

Caffeine: the very word conjures up opinions almost as strong as the coffee that contains it. However, when venturing more into the topic of caffeine and athletic performance enhancement, its not that simple. There are a variety of opinions from top coaches of various sports, as to when it becomes friend or foe during training.

If you look judiciously at the history of caffeine, you begin to find that it almost comes second runner up to "man's best friend." But when can it help? When can it harm? Are there things which can bring out caffeine's best qualities while mitigating its negative ones?

The answer is to be found (like most questions regarding substances such as herbs) in the old adage of homeopathy: "The same substance can heal or cause the same symptoms." Let's look more clearly at what that means.

What this says, in regards to caffeine, is that it can cause insomnia in one dosage, but treat insomnia in another dosage. Think this is impossible? Know of anyone with insomnia? Have them consult a naturopathic physician about the option of partaking homeopathic Coffea Cruda. You will notice a difference within the first night.

What does this mean to the performance athlete? That coffee is not necessarily bad or good. In fact, studies support caffeine being a valuable enhancement to one's training regime.

If you've read "Born To Run," by Christopher McDougall then you are familiar with the concept of the ultra-runner. Yes, we see them in our own society. They continue to amaze us with their endurance. However, if you look at tribal societies, you will realize that ultra-runners were, in fact, a necessity for many cultures. From the chasquis of Peru, to the !Kung-Saan bushmen of the Kalahari. For messages to reach far distances, either from the King, or from one village to another, there was no choice. Someone had to do it, and it needed to be done, post-haste. If you look at the map of the ancient Incan kingdom, you will see that it, at its height, was an empire of up to 9 million people. For the king, to reach his message to the stretch of his kingdom, a chasqui would be brought to task to run along the "Inca Trail" to deliver this message along the ancient "highway."

An Incan "chasqui"

Medical Anthropology was the degree I obtained in my undergraduate. Anthropology is the study of culture, while medical anthropology is the specific, in-depth, study of culture and how it views, utilizes, and obtains its nutrition and medicine.

If we look at various tribes, in various parts of the world, from the Q'uechua of Peru to the nomadic bedouin of the Sahara, you will come to the conclusion that they each had a drink or "nectar of the gods," which gave them extra stamina and strength during times of need. I have yet to see a drink, which provided stamina, over the centuries for a people that didn't contain caffeine of some sort. In Arabic and north African cultures this takes the form of coffee. In other parts of the world, a tea (either black or green), but you will notice a theme: it contains caffeine.

espresso beans

Let's look even more in-depth now, on what comes with the drink. Typically some type of digestive aid, or carminative. Example: Turkish coffee with a dash of rose water (a digestive aid). If you go to the middle east they will offer you a smidge of ground cumin on top of your coffee. In Europe, its a dash of cinnamon. What is the nature and purpose of these herbs? How do they synergistically assist the coffee? An herbalist will tell you that herbs should be used with purpose. This does not exclude culinary. Herbs are medicinal. That's why, when used with awareness, herbs used in cooking or beverages change the nature of the food. They provide anti-bacterial and anti-viral properties. They enhance not only of the flavor of the food, but the digestion of it as well. Its almost like "cooking alchemy." This is no less true for beverages.

Cultures around the globe have, through careful observation, noticed the benefits, but also the burdens of caffeine on the body. How to negate the burdens? Herbs. Here's how: dash an anti-flatulent on the top (or mix it in) with your beverage.

In Ayurvedic medicine cardamon is said to be the most potent herb to not only enhance caffeine's benefits, but negate its burdens. Here's what I do: I buy a bottle of therapeutic-grade, organic cardamon essential oil. 1 drop is all you need in your latte to not only make it taste good, but to negate any "jitters." Voila! Its wonderful tasting too. For an even better latte? Try adding some cinnamon and nutmeg (digestive herbs) also. The combination is excellent. I sprinkle a dash of vanilla-flavored stevia, & you have a chai-smelling cup of deliciousness.

Why go to all the trouble? Because caffeine does have benefits. Yes, you read that right. What does it do for us exactly? First of all, it acts as a cholegogue. A cholegogue is a substance that effectively regulates bile. This is particularly important for people who have a hereditary issue of digesting fats, and/or breaking down acids. Many herbs considered "liver tonics" or "liver cleansing" in nature do this same function: dandelion root, artichoke leaf, burdock root, milk thistle, lotus leaf, etc.

Unless you're planning on ingesting one or more of the above herbs daily, then caffeine is generally the preferred bile stimulant by most.

Dr. D'amo's famous "blood type diet," actually suggests that blood type A's benefit the most from coffee, and other caffeine containing substances, due to a pattern he viewed over time: that blood type A's have troubles digesting fats. Due to the nature of the above therapeutic benefits expounded upon, we may well see how a caffeinated beverage could assist with this dilemma.

Another recent concept, looking further at the issue of "Caffeine: friend or foe" is the issue of acidity. Recent studies further support that its not the caffeine that ends up being harmful, but the acids themselves, contained within the coffee, black tea, etc.

Again, carminative (digestive) herbs help "buffer" acids against the delicate lining of the G.I. tract. They, in a sense, do "damage control" with every cup. There are options of "low acid" coffee available on the market. Personally, I haven't found one that has a desirable taste for me.

I'll let you in on a secret: espresso has less acid than regular coffee. You're better off drinking it. The Europeans rarely drink a brand like "Folgers." Other cultures have called them "coffee snobs." Perhaps they've realized something we haven't? That espresso is less acidic, and you get more bang-for-your-buck when your body is actually able to digest what is being taken in. In addition you need less to get the same effect as a full mug of "joe." We would do well to mimic the Italian and French love of espresso. They savor it with each delicious sip.

Another 'lil secret I learned while I was in France: if you're going to have your espresso, coffee or caffeinated tea, have it with dessert.

espresso con panna

Why have it with dessert? Coffee lowers blood sugar. When is this helpful? With diabetes, one of the biggest ailments of our country. This is why you're seeing, "trickling" down in the news, studies on coffee's benefits. Most of them are pertaining to high blood sugar, which really could be considered an epidemic in our culture. So, by drinking an espresso with your piece of cake, its almost like a - and a + canceling each other out, as far as your blood sugar is concerned. This is why the Europeans have "dessert and coffee." Smart people.

This discussion could go on for a long time. We could divide it into many parts: which is better tea or espresso? which green tea is the most therapeutic? when is caffeine appropriate during endurance races? Fair-trade coffee vs. organic? Shade grown vs. not?

Here's a thought: I would speak with your local owner of your favorite coffee shop. Ask them about the various acidity contents of a variety of coffee they serve. Talk to them about where its grown. Ask them about whether they support "Fair Trade," where the farmers (who are mostly in third world countries) get a fair wage for their hard-labor.

My favorite espresso shop in Bend is "Bellatazza." Stewart Fritchman, the owner, loves talking about his coffee, his journey abroad to find the finest, and what goes into every cup. Support your local coffee shop, & drink in the benefits. Don't forget to add a dash of cardamon, nutmeg and cinnamon too ;-}

"I'm only as strong as the coffee I drink, & the hairspray I use." ~Mae West

My Recovery "Kit" Power Players

2010-12-20T18:25:00.000-08:00

"I ran. I ran until my muscles burned and my veins pumped battery acid. Then I ran some more."

- Tyler Durden (Fight Club)

At "CrossFit," working on dynamic back-squats with chains :)

Most days of the week I like to pull what I call "doubles." If I'm lucky with my schedule, I may be even able to pull a "triple." A "double" might look something like this: an a.m. workout, then a p.m. workout (ex: run/climb, "CrossFit"/"Bikram", bike/hike). A "triple"? Well, you just add a third activity to the mix :)

People ask me all the time, "How can you do that? Don't you get sore?" Of course I do. I don't think there's any fool-proof way of completely eliminating DOMS (delayed onset muscle soreness), what I am sure of, though, is that there are effective ways of doing "damage control," or lessening the soreness.

Ask any athlete, and they'll have their chosen recovery "favorites." Everyone has little tricks that work for her/him. There is no one "bullet" system, just as there is no one fool-proof diet for everyone. I just give suggestions on various nutrition principles that seem to work for the general public in weight management, increased energy, and better health. There's always the "special" diet that someone is on: gluten-free, vegan, macrobiotic, ayurvedic, raw foods, what have you.

The bottom line: its pure trial and error. Unfortunately, the learning curve is more steep for some people than others. I won't bother going into detail on my giving "CLIF" shot blocks a try during a trail race, or trying some new electrolyte product while hiking in the Himalayas. YIKES! Those items will work for some people, but not for others. I've found, that my stomach is extremely sensitive to sorbitol, which is in many "GU" & "NUUN" types of products. For others, they will have zero effect on them.

Due to my occupation in Oriental medicine, I've long had a fascination with the martial arts. If there were only several more hours in a day... :) I find the Shaolin monks fascinating: their training protocols, and astute medical texts, containing sparring/energy/recovery formulas. These active monks, really honed the world's first sports medicine (acupuncture & herbal formulas) in remote region monastaries. There they could experiment in the uses of these herbs and their interactions. You might say a Shaolin monastic was really a combination of monk-physician-athlete.

There were no emergency rooms back then. No one to treat sparring injuries that included deep injuries inflicted by weapons. While the majority of us are just looking to ease our quads or hamstrings after a hill run, the principles are the same: rebuild muscle tissue, strengthen it, reduce inflammation.

There are a hundred new "recovery" formulas and products available now. There's one I use that's an over-the-counter product, which you can purchase online, at REI, or at most running stores. That's the "HAMMER" product called "Recoverite." This is an excellent product, which my sensitive "petri dish" stomach has tested, tried and true. Its an L-Glutamine rich formula, that should be taken directly after hard exercise. The rest of the products are products that are referred to in ancient martial arts texts as being "bullet proof" in speeding recovery. The combination of liver (due to its extremely high amino-acid profile), seaweed (highest magnesium source in the world, better than chromium in stabilizing blood sugar levels) and the spice turmeric (nature's aspirin, not to mention anti-biotic). The three act as a synergistic blend to increase the body's natural capacity to heal itself rapidly.

"NEW CHAPTER" Turmeric Force may be purchased at your local health food store. *Consult your local acupuncturist or naturopathic physician before taking turmeric if you have low Vit. K levels and/or are on any type of blood-thinning medication

This is a picture of seaweed, the laminaria, species to be exact. I take a particular seaweed product, which I order from a Chinese medicine apothecary. Its therapeutic-grade, and very potent. If you have questions about this product, feel free to contact me, and we can see if this is the right product for you. *Consult your local acupuncturist or naturopathic physician before taking a seaweed product if you are hyperthyroid.

"Dr. Ron's" has the highest quality New Zealand, humanely-raised, organic, grass-fed liver available. Its not cheap, but its worth every penny. www.drrons.com *Consult your local acupuncturist or naturopathic physician before taking liver if you know you are pregnant.

"HAMMER" recovery product called "Recoverite." www.hammernutrition.com

Acupuncture, in addition to the above suggested supplements, can also greatly assist in releasing "trigger points," reducing inflammation, and healing torn muscle fibers. Massage, with various, anti-inflammatory essential oils, can also be of benefit in soothing strained muscles, and aiding relaxation. Also, having a regular yoga and/or stretching routine is imperative. Its best to think of it as a "non-negotiable." That way it doesn't get ignored ;-}

Looking Back Over 2010...

2010-11-30T08:34:00.000-08:00

"Don't ask yourself what the world needs. Ask yourself what makes you come alive, and go do that, because what the world needs is people who have come alive." ~Howard Thurman

Snowshoeing, "Tumalo Mountain," Bend, OR., 11/2010

Reception Party thrown for Stan & I, by Liz Coleman & Tom Herron, 11/2010 ;-}

Married the love-of-my-life, Stanford Davidson, at "Dillon Falls," Bend, OR., 11/12/2010

Rope-climbing at the "CrossFit" Halloween Party! 10/2010

Hiking/Climbing, "Smith Rock," Terrebonne, OR., 10/2010

Handstand Push-Ups, "CrossFit," Bend, OR., 10/2010

"Flagstone," slab climbing with Liz & Randy, 09/2010

"Providence Bridge Pedal," Portland, OR., 08/2010

"Night Climbing," Bend, OR., 08/2010

Rafting "Big Eddy," Bend, OR., 08/2010

"Oyster Urban AR," Portland, OR., 08/2010

"Trek" Dirt Series, Women's Mtn. Bike Camp, Bend, OR., 07/2010

Surfing, Short Sands, Cannon Beach, OR., 07/2010

"HERA Climb 4 Life/Climb 4 The Cure" event in Boulder, CO., 06/2010

"Spring Chicken AR," Redmond, OR., 05/2010

Yoga, 03/2010

Bouldering, "Waime'a Bay," N. Shore, Oahu, 02/2010

Surf trip to the N. Shore, Oahu, 02/2010

Sierra, My Alaskan Malamute, passed in Jan. 2010. She'll always be my best girl...R.I.P., sweet girl...xoxoxo

"JUST MARRIED"

2010-11-29T02:39:00.000-08:00

Almine Barton & Stanford Davidson, married at "Dillon Falls," Bend, OR., 11/12/10

"There is no salvation for the soul but to fall in Love.
Only lovers can escape out of these two worlds...
This was ordained in creation.
Only from the heart can you reach the sky:
The Rose of Glory can grow only from the heart."
--Rumi

High-Altitude Allies: Plants that help prevent and treat high-altitude sickness

2010-10-23T06:39:00.000-07:00

"Climb the mountains and get their good tidings." ~John Muir

When I was doing undergrad. research in medical anthropology, my travels took me to far (and high up) places. I spent time not only in the Himalayas, but in the Andes mountains as well. I loved my time in the east, but always felt at home in the Andes. To me, there is nothing else like them. I still long for them, and contemplate often my next journey back to them.

Several of the researchers, from not only the FDA, but also doctoral students from the University of Pennsylvania, crossed our path in Puno, Peru, which is 3,860 m (12,421 ft.) above see level. As we conversed with some of these researchers at a local cafe, it became apparent to me that they had not traveled up to this elevation before. This had me concerned, as some of them were describing onset symptoms of altitude sickness that were beginning to set in amongst the group members. As I inquired more about their research, and where they were headed, it was becoming apparent to me that they were heading up to the altiplano behind us. Our destination research site was at 16,330 ft. I was beginning to feel concerned for their well being.

2 days later, 2 of the FDA researchers had to be life-flighted down to Cuzco. Both of them had severe altitude sickness. Their colleagues had to postpone their time-sensitive research, and fly back to the states.

I wondered, in the back of my mind, since we were studying cultural ethno-botany in Peru, if there was anything that couldv'e assisted or prevented the altitude sickness. Felicia, one of the Uros native yerbarinas (herbalists) said to me that there was. She asked if I would like to go high into the mountains with her the next day to harvest roots that were specific for prevention and treatment of altitude sickness. She also kindly offered to share with me how to prepare them.

Yerbarina, altiplano, 16,330 ft., Peru

2 months later, after having collected all the plant samples and data that we needed to for our anthropology dept., we came back to the U.S. I missed the Andes, the culture, the people, the food, the air. I missed those mountains. I knew I would not only be called back there again (only to return a year later), but also to other high places of the world. From rock faces to mountain passes, my life has been about seeking the high places of the world, where the birds are free, and the quiet is the only "noise" you hear.

The information that I learned, not only in the Himalayas, but in the Andes as well, as to what plants can be used to assist with altitude training and sickness, I now pass on to you.

Quechua native boy, holding a newly harvested Maca root (a botanical "cousin" of the radish), altiplano, 16,330 ft., Peru

The following plants you want to have in your "arsenal" of training supplements/altitude sickness kit*:

-Maca Root
-Cordyceps
-Yerba Mate
-Suma root
-Ling Zhi mushroom
-Rhodiola root
-Astragalus root
-Adrenal Glandular (org.)
-Kidney Glandular (org.)

Some of the above herbs/roots are considered "adaptogens," or "adrenal tonics." Interestingly enough (and this is a completely separate blog, in and of itself), caffeine, and caffeinated beverages are very helpful in altitude adjustment. Hence the yerba mate included above. Coca leaf is also used in Peru, which is a caffeinated tea leaf. In fact, the coca leaf is what the maker of "Coca-Cola" derived his original recipe from, because it was so highly effective in helping him adjust to altitude during his travels throughout the Andes. I'm not suggesting you use "Coca-Cola." The sugar and carbonation are not a good combo. to assist with the nausea that comes along with altitude sickness. In fact, they will prolong the symptoms.

What I do in the clinic is custom-make "high altitude training formulas" for my traveler patients, and athletes-in-training. They are highly effective, and my patients report wonderful results using them. My suggestion is to seek an acupuncturist to assist you in your area, at least several weeks in advance to your trip, or onset of your training regime, so that you may begin the formula 2-3 weeks before increasing altitude. You'll also need to take the formula consistently while you're there, and for several days after, as you come down in altitude to allow the body to adjust.

I would not suggest going to a health food store and purchasing the above herbs on your own, and beginning to take them without supervision. There are drug-supplement-herb interactions that may occur, if you're already on medication. You will need assistance with dosage per sex, body weight, how many days your there, how hard you're training, etc. This is something that a clinician should assist you with.

When people take either herbs or supplements because they "read about it" somewhere, they usually are not taking a proper dosage and/or they are taking the wrong herbs. Then people say, "Well, they really don't work." They work. They've been tested throughout the centuries to work. They need to be worked with, however, a skilled practitioner and his/her experience.

Tibetan refugee camp, Himalayan foothills, India

In addition, the clinician will recommend a list, based on your particular constitution, of foods that will help to strengthen your immunity, and keep you healthy during your travels and/or training. In eastern medicine, there is no "one size fits all." There is no BMI index or magic "bullet" list of foods for you to eat. Whether you're a female vs. male athlete, where you're at in your life cycle, how much you exercise, and even what time (& season) you're training/traveling, is all taken into account. This is why this list is customized to you and your goals.

Please call your local acupuncturist or Naturopathic physician for further information on high-altitude training formulas. A clinician whose practice is focused in sports medicine, and working with athletes, is your best bet.

*Of course, you'll want to consult your doctor before taking any of the above supplements, in conjunction with exercise or training. For the glandulars, you should get them from a grass-fed, reputable, organic source. Quality counts.

Spine Health: The gauge of overall wellness, & why its important

2010-06-25T12:42:00.000-07:00

~Doing a 'lil "triangle pose" with the "Bikram Yoga" crew before kayaking on the "Deschutes River"

"The spine should be as supple as a baby, as flexible as a willow tree..." ~Eastern Proverb

When you walk down the street, how many elderly people do you see hunched over as they move? Their shoulders rounded, their posture appearing uncomfortable? In our culture we seek chiropractors to help our spines "get aligned" or "adjusted." While this is a viable option, certainly, we must ask ourselves what our personal responsibility is to maintaining proper spine health. How can we best achieve this? Lets explore, first, the importance of the "staff of life," as the ancients referred to the spine. How does it affect our every movement, our sense of well being, and our emotional status?

We first can all attest to the fact that when we're experiencing pain our emotional well being is affected. It affects our state of mind, and how we feel throughout our day. When we look at the majority of musculo-skeletal complaints, we can typically trace them back to a spine that is in a state of dis-ease (& possibly has been for awhile). The way we walk, run & move about our day is all contingent upon an operable spine. One that is doing what its supposed to do, which is maintaining an upright, balanced posture, allowing the body to adapt to variances in surface change or environment (i.e. hills, pavement, gravel, sand, uneven surfaces, etc.).

In every culture around the world, spine health is emphasized in the health care system. I've had the opportunity to travel the globe, studying indigenous or traditional methods of medicine since 1994. My undergraduate degree was in Medical Anthropology. From yoga in India and Tibet, to Pilates in Germany, from capoeira in Brazil to Tai Chi in China, for centuries systems have been put into place to maintain the proper health of "the tree of life."

The spine, referenced as a tree, gives us the sense that if we nourish it with the same foundational principles, that it can bear fruit for many years to come. The question is how to go about doing this? While all of the above systems of spine health, from yoga to Tai Chi work, it will be the most effective if you find one that you know you'll be compliant with. It does little good, I tell my patients, to have a bottle of herbs on your shelf, if you do not take them. To find a system or methodology to maintain, with consistency, the well-being of your spine is the most vital.

There is a re-surgence in the running community of making note of postural alignment while running to prevent pain, and to give "the upper edge" in running performance. Concepts such as the "POSE Method," "Chi Running," "Barefoot Running" are all answering a call within us to evaluate the motion of injury-free running, and how we can affect this ourselves simply by the way we move. By "body sense-ing," as Danny Dreyer calls it, we can become in tune with the rhythm of the breath, how our feet touch the ground, and how it really all comes back to the postural alignment of the spine. Danny combines his knowledge of working with the ancient art of Tai Chi with his love of ultra-running in his book, "Chi Running." A fascinating read, weaving the principles of the east with the knowledge of the west.

Danny invites us to look at the notion of viewing nature: this includes watching the suppleness of the spine health of children at play, to the magnificence of a cheetah running. What do these things tell you about the flexibility of their spines, and how that affects the movement of the appendages?

A large majority of yoga asanas (poses) are named after animals: "the locust," "cobra," "downward dog," "cow pose," "the cat," etc. Various systems of Tai Chi & Qi Gong are named after animals. An example: "Soaring Crane Qi Gong." What is the meaning of this? Ancient rishis (sages) throughout time have observed that animals move fluidly, not with rigidity. Even when an animal is about to pounce on its prey, and is rigid in body, the sages say, "they're 1000 times more supple than a human being relaxed." The above poses or styles of movement from the east are to assist us in re-gaining the suppleness of our youth. Another example of reference to the state of suppleness that is exhibited by children in the system of yoga is the "child's pose." Again, the way children move is light as a feather. When they run, they run with lightness in their being, not a sense of gravity pulling on them.

The maintaining of proper spine health and alignment is not a one time thing. It is like tending to a garden. There is no end to it, and the joy is in the journey. When this is performed regularly, people need practitioners like myself less. Backs don't just "go out," injuries recover quickly, muscles are well-developed, and posture is maintained. I invite you to find a system of spine health, and treat it as the cog in the wheel to your exercise regime. The spokes coming out of the cog are additional activities which bring you joy: biking, hiking, climbing, surfing, dancing, running, skipping, jumping...

It is never a bad thing to have periodic "tune-ups" from a chiropractor that you trust. Particularly when one is very active. My chiropractor in Bend, Dr. Jason Kremer, said to me upon my last check-up: "Your spine is in such good health, I don't even know what to say, except for keep doing that yoga. There is no need to adjust anything." I was in and out of his office within 5 mins.

Eastern wisdom suggests, "When there's yin, you do yang. When yang is predominant you do yin." How does this seemingly esoteric advice apply to the concept of spine health? We walk upright and bend forward all day. To maintain perfect yin/yang balance, we must cultivate movements opposite in nature: a variety of backward bends, inversions such as hand/headstands, defying gravity like a bird.

The latest statistics prove that cardiovascular health is best maintained for longevity when inversions are done on a regular basis, thereby providing "additional assistance" to the heart to move blood more readily towards the brain. In addition to cardiovascular health, studies also prove that "brain power," cognitive thinking skills & memory is improved by the above mentioned movements. This has been said in the east for thousands of years. Assist the body in pumping blood and lymph more efficiently through proper spine health, and you will be rewarded with a long, happy, and healthy life.

~Rehearsing prior to a bellydancing performance, Oct. '09

"The spine is the key to all. Maintain it well, and chiropractors will come to you." ~Bikram Choudry

Karma Yoga: Turning Action Into Benefit For Others

2010-06-08T17:29:00.000-07:00

“In Karma-yoga no effort is ever lost, and there is no harm. Even a little practice of this discipline protects one from great fear [of birth and death].” ~Bhagavad Gita

"Suck My Kiss," 10a, "Smith Rock," Terrebonne, OR.

In Sanskrit, the literal translation of the word "karma" is action. The word "yoga," also a Sanskrit term, means "to yoke, or to become one with." Therefore, the two words, "Karma Yoga," indicate that right action leads to a "yoking" with, or a union with the Divine, or the inner self.

Throughout the week I read the blogs, posts, & "tweets" of athletes the world over. The ones that have left an impression in my mind are the ones who take their given sport of choice, and choose to benefit others through their action. The first person that comes to mind when I think of the practice of karma yoga, or taking an action and turning it into benefit for others, is my dear friend Lisa Shannon (see the link to her blog, "A Thousand Sisters" below). She has taken a beloved action (trail-running), and has used it to benefit thousands of women in the war-torn country of Congo (DRC). She was named "Runner's World" philanthropist runner of the year. Her epic story, of how right action (karma yoga) was reached in her life through pounding the mud-beaten "Wildwood Trail" in Forest Park (Portland, OR.) can be read about on her website at: www.runforcongowomen.org

When the notion of climbing entered my life, I was instantly drawn to it. It was a metaphor for not only seeing the earth from a bird's eye-view, but also it provided a lense with which to view my inner world; to see what heights I could reach inside myself. Climbing continues to provide me with the opportunity to conquer my fears, push my mental abilities, and see the world from a new perspective. I feel the breeze that the birds feel on their face from on high. I hear the stories of the people on the path below me. I wonder, how may I use this modality, this practice, as a way of benefitting others...of creating right action in my life?

This Thurs., June 10th is my birthday. Normally, I embrace any excuse to have a celebration or a party. I enjoy laughter, and the sense of comaraderie I feel at social gatherings. However, this year, I decided to use my birthday as a way to incite myself to think beyond the typical birthday theme. I wanted to combine elements in my life that I love most: climbing, non-profit work, and raising money for a cause bigger than myself.

This year, over the weekend, I'll be "Climbing For Life." "Climb For Life" is to ovarian cancer what "Race For The Cure" is to breast cancer awareness. I will be wearing my grandmother's name, Jo Ellen Barton, on my back as I climb. Although Grandma Barton passed of cervical cancer, she nonetheless will be present in my heart during the event. She lived a life of mental toughness. She raised 4 children on a houseboat in the middle of the icy waters of Alaska. She hunted dinner for her children, learned how to fly a bush plane to search for her pilot husband in the arctic storms, and become an avid runner in her later years. She ran along her beloved beach trail, up to 10 miles a day before she passed at age 55. I honor her, and all other women and families who have been affected by reproductive cancer of any kind (ovarian, cervical, uterine, etc.) I'm honored to be climbing at this event with such climbing masters as Jason Kehl and Olivia Hsu. I look forward to spending time with them on the rock for this great cause.

I'd like to take the time to thank the following businesses for supporting and/or donating to my climb this weekend (be it through donation or product):

-Dr. K.E. Edmisten, N.D., L.Ac., Newport, OR.
-Mario Riquelme, Attorney At Law, Bend, OR.
-Amy Mendenhall, L.Ac., M.Ac.O.M., Portland, OR.
-"PGC Building + Design", Bend, OR.
-"FootZone", Bend, OR.
-Kerri Duncan of "Holistic 4 Pet," Portland, OR.
-Bonnie Povolny, L.Ac., M.Ac.O.M., Portland, OR.
-"Emerald Smoothie," Bend, OR.
-"Oregon CrossFit," Bend, OR.
-"Redpoint Climbers Supply," Terrebonne, OR.
-Misako Yamamoto, L.Ac., M.Ac.O.M., Portland, OR.
-Dr. Jason Kremer, D.C., Bend, OR.
-Dr. Lisa Shaver, N.D., L.Ac., Portland, OR.

***Thank You For Your Generosity, & For Being A Part Of My Fundraising Climb***

10c crack, "Meadow Camp," Bend, OR.

Fats: Friend, Not Foe

2010-05-26T17:27:00.000-07:00

In years gone by, the coconut has waxed and waned in the eyes of the public. Rumors of saturated fat being the "lethal" ingredient to all that ails us colored our view of this nutritional powerhouse. We were lectured by the food industry to stay away from this innocent culprit. What drove such vehemence against this life-saving food, and why do we still consume it with fear in the backs of our minds?

If we look at cultures whose primary fats are saturated, versus the consumption of trans-fats (which America is the biggest consumer of in the world), we will find very little heart disease, obesity, and cancer in general populace studies (read: "Nutrition & Physical Degeneration," Weston A. Price). Americans revel in single-handed "food blame": we're overweight because of... (insert word here: stress, sugar, fat, etc.). In truth, the public is pining for more sound, independently conducted studies, those which are not funded by a vested party.

Coconut oil is one of the most powerful nutrient-dense allies for the body. It is anti-fungal, anti-bacterial, and anti-viral. It is used internally, and for topical reasons, such as rashes, burns, etc. It is one of the easiest fats for the liver to process, and is typically thought of as a "satiation bullet." What this means is that when you include coconut oil in your diet, you will feel fuller, faster.

You may see on the internet, hear on "Oprah," and read in popular women's magazines about the "thermogenic effect" (ability to speed up metabolism) of coconut oil. This statement is accurate. It nourishes the thyroid, from a Chinese medicine perspective, thereby taking care of this vital endocrine gland which helps normalize weight.

There are two things which "activate" CCK (cholecystikinin) in the gut, the "satiation hormone": fat and fiber. If you're deficient, or low, in one of these two areas, your body's metabolism is sure to slow down. You give the opportunity for the body to feel full often, by feeding it healthy fats and high fiber foods (throw some good, high-quality protein in there), your body will be constantly re-reminded that it has no worry of starvation. The effect? A healthy, metabolism, which functions at optimal peak condition.

One of the biggest reasons for type 2 diabetes in this country is over-eating. Other countries call this disease, "the rich man's disease," as it typically is western industrialized nations that eat the portions that we do. Why are we not satisfied with the portion-size served to the French, Italians, Indians, or Thai? Yes, this is a complex problem, which has many issues as contributing to the problem. One is that we don't take time to enjoy the pleasure of our food. We don't allow CCK to kick in before we stop eating (statistically, this takes 20-30 mins.) Having a healthy amount of good fats in the diet, combined with fiber-filled food, will be the winning combination to create a sense of satiation early on within the meal.

By including such fats as coconut oil in the meal, you will notice your portion sizes decreasing without you even trying to do this. You will feel satisfied, and not hungry.

Coconut oil is one of the few oils that is heat-stable. What this means is that it may be used for high-heat baking, sauteeing, cooking, frying, etc., without losing its therapeutic or medicinal components. Olive oil is NOT this way. It should not be thought of as a cooking oil. In European countries, butter is used for high-heat baking and cooking. Olive oil is used for salads, and bread-dipping. Omega-3 oils such as olive oil, flax seed oil, borage oil, and cod liver oil should all be used for condiments only, and should be refrigerated at all times. If you purchase flax seed oil (or any other omega 3 oil) in capsules from your local health food store, and they're not refrigerated, you're not getting your money's worth. Only purchase these oils refrigerated. Once open, refrigerate them immediately. They are medicinally worthless not refrigerated.

(notice the color of the olive oil: dark green, not white or "greyish", this is what you're looking for in high-quality olive oil)

When I managed supplement departments around the country, during my undergrad. in college, this was the first thing I would change: out with all the un-refrigerated oils, put all cod liver oil, flax seed oil, etc. in the refrigerator. Patients say to me, "Almine, I don't notice any difference from the flax seed oil capsules I take daily." I ask them if they bought them on the store shelf. 99% of the time the answer is "yes." No wonder. We'd like to think that the "nice" people at the supplement companies have our backs in us wanting to feel a difference from their products, but the reality is, that as supplements, organics, etc. become more "mainstream" large agri-business companies are buying them up at a rapid rate. For instance, "Coca-Cola" recently bought the organic label "Cascadian Farm." What does this mean? Quality control goes down. When people don't feel a difference from their supplements, they typically keep buying more of the same supplement, because "I'm sure I'm just not taking enough." Its a vicious cycle.

I ask my patients to bring in the supplements that they're on. You would be shocked that I have several patients per week who will dump out 1-2 grocery bags of bottles on my desk. I ask them if they feel a difference from taking all of these supplements. Generally, the answer is "No." I'm assuming they aren't feeling what they want to be feeling, or they wouldn't be in my office.

(the best fermented, high-vitamin cod liver oil around. "Blue Ice" fermented cod liver oil can be purchased from: www.drrons.com)

Healthy, high-quality fats actually assist the body in absorbing proper nutrients, and breaking down plant cellulose fiber. This is crucial, as otherwise, your body is ill-equipped to do this on its own. Your grandmother knew exactly what she was doing when she fried up those collard greens in lard and poured a little vinegar on top. This is why our ancestors realized that oil was crucial to the nutrient absorption from raw vegetables (hence salad dressing). Acid plus oil equals the ideal "solvent" for proper plant cellulose break-down (but we'll save the topic of acids for another blog).

A low-fat diet is not the best option. Even for those with gallbladder issues, or even for folks whose gallbladders have been removed. The type of oil is to be considered, and my recommendation would be coconut oil.

When purchasing coconut oil, my recommendation would be extra-virgin, fermented coconut oil. You may purchase this at: www.wildernessfamilynaturals.com or www.tropicaltraditions.com

Coconut oil is an ideal oil for the athlete. I take 6 capsules per hr. for endurance events. Past 2 hours of vigorous, ongoing exercise, your body is in need of a more long-term fat source for fuel. Dean Karnazes, the "Ultra-Marathon Man" prefers vials of olive oil, 1 per hr. He learned this trick from the "Navy SEALS," as they've tested this fat source out as fuel in the most rugged of conditions.

I would experiment for yourself to find your ideal oil source for endurance sports. Coconut oil seems to be easier on my digestive system. The digestive system goes into "hibernation" mode, so that all necessary fuel goes directly to the muscles during exercise. Coconut oil seems to not bother my stomach, make me feel nauseated, and gives me long-lasting energy.

A question I get often is, "How do you take coconut oil when you're exercising? Isn't it cumbersome and messy?" I take it in capsules (see brand below). Your local health food store may carry this product. If not, you can order it directly online.

I would highly recommend reading up on coconut oil's benefits, incorporating it into your cooking, baking, and other high-heat activities. Melt it like butter, and put it in a smoothie. Its a versatile oil whose health benefits will be felt within hours.

Sports Drinks Simplified: Which One Is The Right One For Me?

2010-05-07T06:30:00.000-07:00

We've all heard about the importance of fluid hydration during exercise. Hydration for the athlete is a topic that is consistently being debated upon. From exercise physiologists to personal trainers, everyone has an opinion on how to deal with the issue, and what products to take.

While there is no one simple answer to this question, I do have some ideas for you to explore and play with. Ultimately, like nutrient intake, it will be a question of trial-and-error. You will need to go through the "gauntlet" of figuring out proper proportions and what products are right for you.

A tip would be to begin asking various athletes what they recommend, their personal favorite hydration products or beverages, and then give them a try. In addition, you will need to calculate how much hydration will be needed for your given event, and plan accordingly.

Unfortunately, I figured out the hard way, last year, during the "Xterra 10k" trail-run that I had drunk not only too much fluid before the race, but was also carrying way too much liquid in my "Camelbak" pack during the race. It weighted me down, and was unnecessary for me to be carrying that much while I ran.

So what is the "magic formula" for how many ounces to drink per hour, what product to take, etc.? The simple answer is: there is none. There are some guidelines and suggestions I may make, however, as I continue upon my own quest for the "perfect" hydration beverage for me (if there is one).

First and foremost, I am an advocate of getting your fuel from as natural a source(s) as possible, as often as you can. This is sometimes not possible, nor is it practical. For instance, I have 2 "natural" electrolyte replacement beverages that I choose from, and 1 powder-form electrolyte replacement to mix in with my water when needed. Why have this variety? One of the products that I like (will go into more detail below) comes in a glass bottle. It contains apple cider vinegar (ACV). ACV (or any other acidic juice, such as lemon, lime, etc.) should not be put in plastic. The acids "eat away at" or "leach" the plastic, thereby extracting potentially harmful compounds from the plastic into the water, which you then ingest. That's counter-productive. Also, a bunch of glass bottles can add up in weight if you're carrying a heavy pack, running a long-distance, etc. I keep that beverage for when I do "Bikram" yoga, because its easy to transport to the yoga studio. I keep my powder-electrolyte mix in a bag with a scoop (which is light in weight to carry) for backpacking trips, long climbing days, camping, etc.

I also suggest rotating sports beverages of choice (have an "arsenal" of 2-3 to pick from), so that you don't get bored with the same taste. Many people have an aversion to drinking something when they either don't like the taste, or get tired of it. So, think variety, yet consistency in electrolyte profile.

While there is no bullet-proof formula, "Hammer Nutrition" has put out a "guideline" that is fairly good to follow. It, at least, will get you started:

*FLUIDS: 20-25 oz. hourly
*SODIUM CHLORIDE (salt): 300-600 mg. hourly
*CALORIES: 240-280 cal. hourly

Again, if you're interested in a particular sport (ultra-running, Adventure Racing, cycling, etc.) talk to experts, friends, and folks who have put various electrolyte-replacement beverages to the test, and ask them for advice.

Here are my top 3 Favs.:

*"Amy & Brian's Coconut Juice" (this comes in a variety of flavors, & with/without the "pulp"). Check out the following link on this beverage: http://amyandbriannaturals.com/pdf/Coconut_Natures_Sports_Drink.pdf

*BRAGG'S Apple Cider Vinegar Drink. Check out the following link for this beverage: http://bragg.com/products/bragg-organic-apple-cider-vinegar-drink-honey.html

*"Hammer Nutrition" HEED electrolyte-replacement powder drink mix (comes in a variety of flavors). Check out the following link on this beverage: http://www.hammernutrition.com/products/heed-sports-drink.he.html?navcat=fuels-energy-drinks

There are very few over-the-counter sports drink mixes that settle well in my stomach. I've never had a problem with any of the "Hammer Nutrition" products. They pay meticulous attention to using such natural sweeteners in the products as stevia and xylitol, which in turn, keep your blood sugar nice and steady. Products such as "Gatorade," or any of the other myriad sports beverages you purchase at the grocery store cause excessive spikes in blood sugar, thereby setting the body up to "crash" during your event. The body doesn't process rapid jumps in blood-sugar all that well. The mantra to keep in mind is "slow and steady wins the race." Keep your hydration levels and nutrient levels at a nice, consistent "hum" throughout your day, and all will be well. Achieving this may take some time to figure out. Be easy with yourself, and realize that every new product is "on trial" by your gut until it proves itself one way or another. Many trails have been "christened" by athletes as they undergo this process of figuring out what works for their body. Its great if we can avoid this part, and skip to knowing exactly what works for us during long days of activity, but not always possible.

To look more closely at the nutrient/electrolyte profile of each above mentioned beverage I suggested, I recommend going to the links I provided and searching more on the internet about the benefits of each product. A blog post could be done, in and of itself, on the various benefits of raw honey and raw apple cider vinegar.

I hope today's blog was helpful to you, and that it sparked interest for you to undergo the process in finding a good electrolyte/hydration source for your body's needs. ***ENJOY***

I'm Climbing For Cancer On My Birthday...Please Join Me In Supporting The HERA Foundation

2010-04-28T10:19:00.000-07:00

Me climbing on "Super Slab," 2nd pitch, "Smith Rock," Terrebonne, OR. 2009

This year, for my birthday (6/10), I've decided to do something a little different. I'm going to turn my passion, climbing, into something of benefit to others. I'll be going to Boulder, Colorado to climb for the HERA "Climb For Life" fundraising event. HERA is a non-profit that invests 85% of the money raised to find a cure for ovarian cancer. Please assist me in raising money for this great cause. I'll be climbing the beautiful spires of Boulder thinking of my grandmother, Jo Ellen Barton, who died of cancer. Below is my personal donation page. I invite you to visit it, & make a tax-deductible donation today. *Thank You*

http://www.HERAClimb4LifeColo2010.kintera.org/almineclimbs4life

"Super Slab," 2nd pitch, "Smith Rock," Terrebonne, OR., 2009

PASSION: "The Fire of Life"

2010-04-26T03:12:00.000-07:00

"Don't ask yourself what the world needs. Ask yourself what makes you come alive, and go do that, because what the world needs is people who have come alive." ~Howard Thurman

Route Name: "Carla The Stripper," Smith Rock, Terrebonne, OR., Apr. 2010
(I'm leading this route on the arete in the picture. I look like a little ant on the rock. My friend, Julie Z., is belaying me below)

It seems that outdoor climbing season has finally descended upon Central OR. Fri.-Sun., unless I'm treating patients up in Portland, I'm now out climbing. This will last until it gets too cold to climb outside again.

It feels good to see all the hardwork and training I put into "CrossFit" and "Bikram Yoga" over the winter pay off with my passion. I feel more confident about my strength, balance and flexibility this year than I did the year before. My endurance feels better, and my mind feels more focused.

What is your passion? Do you have one that draws you back to it, over and over again? Do you have several that overlap and accentuate one another (an example may be: dancing/acting/singing)? Is there a passion that has always nagged you to be expressed, but hasn't been given a voice yet?

When you give expression to the latent talents or tendencies within you, you'll find that a host of wonderful things will come your way. From new friends to new opportunities, you'll find that when you go after what's important to you, new adventures ensue. I have a friend who once said to me, "I just go after what I'm interested in. The Universe handles the details." How I interpreted her statement was in light of the following:

We all have hidden talents, or latent seeds that want to flower. When we "follow our bliss" its like the Universe gets "in step" with us, and does what it can to help us express those talents. We meet the "right people," are put in the "right situations" to help "nudge us along" in that direction. Its a wonderful cycle of expressing your passion, and being "rewarded" for it through a flood of abundant new experiences and people that come into your life.

Perhaps you've always wanted to be a dancer. All of a sudden, as you put thought-energy into wondering what it would be like to pick out your dancing costume, find a dance studio, or purchase your new dancing shoes, the lady on the bus turns around and says to you, "Are you a dancer? I thought I saw you in a performance last week." Or, "Hey, did you watch 'Dancing With The Stars' last night?" These "little things" are clues: clues that are affirming your intent with your new-found passion. Urging you to express it, hone it, love it, cherish it.

Passionate people are what this world needs. "Doers," not "talkers": "doers" make their passions come alive, and thereby inspire others to do the same as well. Passionate people make the world a better place. They inspire change, action and enthusiasm. Ask yourself what your top 5 passions are. Write them down. Ruminate on them, meditate on them, see yourself in your mind as not only doing them, but being successful at them. Pretty soon, you'll find the Universe "conspiring" with you to create all the right circumstances for your passion to find an outlet. Ultimately, that outlet is you...

Route Name: "Carla The Stripper," Smith Rock, Terrebonne, OR., Apr. 2010

"One person with passion is better than forty people merely interested." — E. M. Forste

The Vertical World: "With The Vision Of An Eagle, You May See More"

2010-04-19T18:56:00.000-07:00

"But What Really Interests Me Is The Struggle. And I Like To Be Interested." ~ Steph Davis, Climber, Author

"Waime'a Boulders, N. Shore, Oahu, 2010"

A friend of mine once said, "Almine, why would you climb? Its the fastest way to get to nowhere." While there may be some accuracy to this statement, what I'm interested in, as Steph Davis said, is the struggle. There is a place for resistance in life. We've been taught to not resist anything. That to "resist" is a negative thing. Women, in particular, have been taught to yield to all things. To please everyone around them. Saying "Yes" to everything denotes a kind of benign mother image. Yet isn't resistance the very power behind how a caterpillar becomes a butterfly? Isn't that how a baby is born? "Through contraction (resistance) and expansion (non-resistance) we experience the Tao", the great philosopher, Lao Tzu has said.

Climbing, for me, is a way of experiencing a natural cycle of frustration and accomplishment, which internally, makes me strong. Strong enough to encounter obstacles in my life and barely give them a glance. There is a dance of chaos and order in this universe. A delicate balance of yin and yang, as the Chinese say.

To actively dive into one's own process of experiencing the art of letting go, and resisting when appropriate, is the stuff of champions. "The body may be used as a platform for the mind," says centuries old martial arts wisdom. One may liken the body to a stage, where the drama of contraction and expansion plays out on the most minute level. From the opening and closing of the heart, the eyelids, and the lungs to the opening and closing of the mind itself. Notions, ideas and thoughts, become the "stuff" that allows us to be creators. Creators of our own reality.

I use my body as a stage to move through the landscape of the vertical world. In this vast sky matrix I experience the opportunity to master fear, and see with the vision of an eagle. I experience the joy of seeing how tiny we all really look from the heavens. When you see people, the size of ants below you, you marvel at how the birds must see us. Our lives, our conversations, those close to us all walking along the hiking trail next to the river. They cannot see you, but you hear their stories. Stories of sorrow, pain, joy & wonder. You understand how tiny and insignificant we all really are, yet what an impact each one of us can have on the eco-system at large.

Though you may not feel drawn to the sport of climbing, think about taking 5 minutes out of your day to contemplate what "With The Vision Of An Eagle" means. What does it mean to you? What if you were a bird, in its nest, peering hundreds of feet down below? How would you see the earth, its creatures and people on the ground? When life is seen from a bird's-eye view, a deep sense of compassion for the human plight ensues. You see the precious, delicate thread that weaves us all together. The mind switches into a place of tranquility realizing that really, deep down, all creatures just want to experience love. Everything that takes place on the ground, from a higher vantage point, is a result of some deep need to love and be loved. All else is commentary.

"I'm always inspired to work really hard and get better at those things that I'm not naturally good at. That is usually what drives me-if something isn't easy, if I flail a little bit." ~Steph Davis

Almine, & her friends, Julie & Brian, "Smith Rock", Terrebonne, OR. 2010

Heat, Steam, Yogis & Curry: My journey to India & How I Came Upon "Bikram Yoga"

2010-04-09T11:15:00.000-07:00

"If you can keep your mind calm and focused while moving the body in intense heat, that is meditation. It will trickle into your daily life and everything else will seem easy. You will be unmoved by the adversities of life." ~Bikram Choudry

Really, I've been playing peek-a-boo with "Bikram Yoga" for years. Unknowingly, its been tapping me on the shoulder since 1994. When I was 12 years old, I found the classic work "Autobiography of a Yogi" in a box in our garage. I was enamored with the man on the cover. I picked it up, took it to my bedroom with the rusty old flashlight I found next to it, and read through the night.

The next morning I asked my mom about the author, Paramahansa Yogananda. We were having a quiet breakfast of scones, tea and rose petal jelly. My mom's eyebrow raised, and said, "How do you know about him?" I told her that I found his book in the garage, and had stayed up all night reading it. I explained to her my fascination with the contents of the book, and asked her what prompted her to buy it. "I didn't buy it," she replied. "It fell on my head, off of a bookshelf, in a bookstore. The owner of the bookstore said, 'Well, I think you were meant to have this.' I took it home and put it in that box you found it in last night."

-Paramahansa Yogananda

I told her that instead of having the family vacation this year in "Disneyland," I wanted to go to India instead. "India???" she gasped. "Do you think you would like it there?" I looked at her simply and said, "I know I would. I've already lived there." She began to laugh and started to clear the table. Nothing more was said after that.

In 1994, I told my parents it was time for me to go to India. "Alone?" my dad asked me. "Yes," I said. I don't want you or mom to go with me. "We're concerned about your safety, honey," my mom said softly. "I want your dad to go with you." "No, I need to do this for myself," I stated.

To fastforward, I had the experience of a lifetime. I primarily stayed in the south, but would meet fellow pilgrimage-travelers along my journey who would drop the names "Bikram," "Bishnu Gosh," and "Paramanhansa Yogananda." Every time I would hear these names I would get what I called "truth bumps," i.e. "the tingles."

In 1996, I began to have dreams of going back to India. I would wake up in the morning, covered in sweat, not understanding why. All I knew is that it was time to go back, and this time it would be to the north, and to the Himalayas. So I did in 1997. I can only describe my several month journey there as wondrous. I did several internships in Ayurvedic hospitals in Varanasi (Benares), Rishikesh, and outside of Delhi. I came to see the workings of an ancient system of medicine that was brought forth from the minds of the highest sages at the time: Ayurveda

-Bishnu Gosh, brother of Parmahansa Yogananda

There are expounding works on Ayurveda that are too numerous to count. Deepak Chopra, M.D. the renowned Indian Ayurvedic "transplant" has made it a household word in the U.S. now. Like in Western medicine, there are many areas of specialty. For the sake of efficiency, I'm going to share a bit about my exposure to "yoga therapy," as prescribed in Ayurvedic hospitals throughout India.

The first Ayurvedic medical ward I had the opportunity to intern in was in Kerala, South India. It was during my first trip. I was astounded at how the simple combination of heat, humidity, and various yoga postures (asanas) were used effectively to treat a variety of ailments: arthritis (of all kinds), paralysis, bow-leggedness, all manners of anxiety-related disorders, poor digestion, musculo-skeletal complaints, and as an adjunct therapy for cancer and hepatitis patients.

I asked one of the Ayurvedic physicians about it, and he said, "Heat and yoga have been the preferred combination for thousands of years to treat all manners of disease. To have one without the other can actually be detrimental to the body. The Yogis of India were sage-physicians. The body was their scientific laboratory. They have meticulously honed, for thousands of years, the science of physical therapy before it was even heard of in the West."

An old therapeutic adage, found in a 6th century Unani (Islamic) medical text reads, "For all manners of joint ailments, bury the patients body in hot sand to promote sweating, leaving face above the ground. Allow the patient to sweat in the heat, and the disease will flee the body."

Upon my second trip to India, I realized that I "just so happened" to live about 2 blocks from Lahiri Mahasaya's old house. Sri (a term of respect) Mahasaya was in the lineage of Paramahansa Yogananda, whom I had read about in the book I found in the box when I was 12 years old. Intrigued, I went down to visit his home, now a shrine, on a lunch hour break in Varanasi. There I met a strange little man who too was walking around the home viewing the photographs on the wall. It was just him and I in the house. He looked at me and sighed under his breath..."Tsk, tsk, he said. You've always been a naughty girl, but in your heart so devoted." I whirled around to look at him, "I'm sorry, are you talking to me?," I asked. Don't you recognize your home?" he said. "Its been waiting for you here all this time. Why did you stay away so long? We've missed you!" his eyes twinkled. My jaw dropped. I stammered, "Sir, I've never been here before. I'm sorry, have we met?" "You sure about that?" he laughed. Then walked out the front door. I never saw him again. I just shrugged, and thought "How odd," as I tried to rub the "truth bumps" off of my arms. I felt warm all of a sudden.

I went back to the hospital that day, and heard about "Bikram Yoga" for the first time. I watched post-stroke and "Parkinsons" patients do yoga in a "hot room." I asked the Dr., Dr. Mahendra, how this would help them. He said, "This is like doing physical therapy everyday for themselves." Their bodies will begin to feel supple, their ligaments will become strong, and the sickness will run from them. In one years time, of doing this 5x per week, chiropractors will come to them to ask how they got their backs so strong. Wait and see."

I said, "It seems like there's a particular order to this. Is that true?" Dr. Mahendra replied, "Everything moves in cycles. All of nature moves in cycles. The ancient sages saw a rhythm, an order, that the body should be properly warmed up, and cooled down. You do not put the car in reverse before you've put the key in the ignition. Nor do you put the car in "park," before you've stopped it." Yes, the body must be kept at a proper temperature during the postural exercises to prevent cold-contraction of the muscles, fascia and ligaments. You warm-up or cool-down the body out of order it gets "confused." Its like asking a rabbit to give birth in the winter. It is out of order with nature. Rabbits give birth in the spring. For every backward bend, the next will be a forward one. For every left-sided bend, there will be a right-sided one. The new fangled yoga of today is out of harmony with the body. It does not take into account natural laws and cycles."

From my perspective as a health care provider, I've been exposed to many yoga practices. The heat is an essential element for the body to stretch properly, without over-stretching. To practice in a cold room is a detriment. Many winter fitness enthusiasts come in to see me for what we term "cold-contracted syndromes." This is particularly noted in the Pacific N.W., where the dampness sets into the bones and creates what we call in Chinese medicine, "Bi Syndrome." The main herbal ingredients in the formulas used to treat "Bi Syndrome" are "venting" herbs (i.e. herbs that make you sweat or diaphoretics: peppermint, cayenne, ginger, garlic, "hot" spices, etc.). Why not do this for yourself by engaging in a yoga practice such as "Bikram?" You do not need to have an ailment to practice this yoga, although I do think of it as a "medical yoga," because of its incredible value on all vital organs and fascia of the body. It should be practiced with the mindset of prevention as well. This goes for acupuncture. My Oriental patients come to see me 1x per month in Portland to "stay well." They know that acupuncture has been proven to boost (and maintain) a healthy immune system. They don't have the western concept of "only fix it when its broken." They don't let it get to that point. We westerners can learn a lot from considering the concept of prevention.

Like any exercise or activity, there is a "hump" you have to move through. They say, statistically, it takes 3 weeks to get into a habit. The body may put up a bit of "a fight" as toxins are released more rapidly through the bloodstream, and excreted through waste (i.e. sweat, feces, saliva, urine). You may feel dizzy, nauseated, get headaches during the initial process. "Why would I want to put myself through that?" you may ask. Let me ask you this, "Would you prefer for those toxins to build up in your system, quietly 'sleep,' and then one day you wake up with a diagnosis of something more severe?" That's how toxins function: they build up over time, like dust in between floorboards. The dust doesn't constantly try to get your attention asking you to sweep it. You must have a cleaning schedule to keep up with it. Like weeding a garden. No one will do it for you. Its about taking responsibility for yourself, tending to your own inner garden. It actually is a very empowering process when you realize that your health is in your own hands. Take care of it. Nourish it. Allow your body to experience the scientific process behind warming it up and cooling it down in a proper way.

The rest of my exercise world is one of change. This is purposeful on my part. I keep things varied, prevent my body from experiencing a "plateau" effect. I enjoy the experience of moving my body in different ways everyday. I enjoy watching it dance, jump, run, cycle, climb, surf, and lift things. But, I also enjoy coming home to an old friend. That's what the 26 yoga asana (postures) provide for me in my life. A nice stable foundation, allowing for the playful way my body likes to move the rest of the week. Its like a comforting pair of slippers. You put your feet in them, and just feel at home....

-Bikram Choudry

The Mentor: "A Reflection Of The Moon On Water"...

2010-04-06T22:09:00.000-07:00

"A true mentor is like the reflection of the moon on water. When you see the beauty of it, and are awe-stricken, you're actually seeing your truest nature." ~Kundun

This week there has been a lot of snow in Bend. Rain, then sun, then grey skies, then snow...the weather seems to be changing by the minute. The Celts referred to spring as "the season between all seasons." Change is in the air. Mother Nature seems to be trying to make up her mind, with one foot still in winter, and one already in summer. I'm doing my best to be grateful for the beautiful snow, but I must admit, I'm ready for outdoor climbing season to arrive. I'm itching to improve my climbing skills this year, and am looking forward to many wonderful climbing adventures with Stan and my friends. I feel lucky to live in Bend. There is an abundance of beautiful rock here to climb: sport, trad., face, cracks...its all here, within 1/2 hr. of my doorstep. I'm grateful for the spiritual lessons climbing brings into my life: facing my fears, trust, the art of letting go, learning to quiet my mind during a climb, the beauty of friendship, the exquisite experience of the vertical world...the list goes on...I'm grateful for all the wonderful, empowered women, in particular, who have influenced my life as a climber.

I want to honor my dear friend and climbing mentor, Janet Linebarger. Janet is the epitome of strength and power, in my mind. She is an example of a woman, in her 60's, who has the strength of a 20 yr. old, and the grace of a seasoned dancer. To watch her effortlessly move on a rock face, silent...focused...skilled... is a wonder to behold. Janet is moving from Portland, OR. to Bellevue, WA. While I'm excited for Janet, and the new opportunities that are being presented to her, I'm selfishly very sad. I will always consider Janet my first climbing teacher. Its not that I won't ever see Janet, but our visits will be farther and fewer between.

Almine & Janet, "Club Sport," '09

Each month, when I've gone up to Portland to treat patients at my Portland office, I've gotten a lesson from Janet. If the weather is nice we climb outside. If its rainy we've climbed at "Club Sport." Each time I've walked away with more of a deep appreciation for what climbing has become to me: a metaphor for the inner world. It is because of Janet that I've faced some of my darkest fears with climbing. She's influenced me enough to want to do that for myself. Janet seems to have the wisdom to know when to push me when I need to be pushed, and to allow me to figure things out for myself when appropriate. The power of a mentor in our life is a blessing. One whose lessons seem to soak in a little more each day. I'm honored to call Janet my mentor & friend. I hope to be just like her when I grow up someday... ;-} I'll miss you, Janet...

Almine Climbing At "Smith Rock," '09

Why You Need To Know About This Man...

2010-04-01T20:13:00.000-07:00

Very rarely does a pioneer, a true genius, change the way we do things. When one does, however, generally they're at least about 50 years ahead of their time. On occasion, they will interest a few, but this is not always gauranteed as they walk amongst us. In the world of fitness and health, Joseph Pilates was one such genius. Pilates. The very word conjures up rich, yuppie soccer moms who gather together in studios to get their "workout in" between their spray-tan and manicure. Let this image not prevent us from looking a bit deeper. While the word "core" is being thrown around gyms, home videos, and our local "Big 5 Sporting Goods" store, do we REALLY understand who Joseph Pilates was, and what his gifts to humanity were?

First and foremost, I'm a believer in the "proof is in the pudding." Someone who "walks-their-talk" is rare in this world. There's a lot of talkers, not a lot of doers. Let us look at 2 pictures of Joseph Pilates in his 80's. He not only appears to be in excellent shape, age seems to have no hold on him. His anatomical physique speaks to the power of his teachings. His body is the proof: the sparkle in his eyes, the youth of his skin, the definition of his muscles. Examine the pictures and ask yourself if he ever said, "I can't do that, I'm too old." Its doubtful...

Let's gather a brief snapshot of who this man was, and how he came to be a legend in the world of fitness:

"Joseph H. Pilates was born in 1883 in Mönchengladbach, Germany. His father was a prize-winning gymnast of Greek ancestry, and his mother worked as a naturopath.[2] The family originally spelled their surname in the Greek manner as "Pilatu", but changed to using "Pilates." This caused Joseph Pilates much grief as a child, because older boys taunted him calling him "Pontius Pilate, killer of Christ."

Pilates was a sickly child and suffered from asthma, rickets, and rheumatic fever, and he dedicated his entire life to improving his physical strength. Besides skiing frequently, he began studying body-building, yoga, zen, and gymnastics. By the age of 14, he was fit enough to pose for anatomical charts. Pilates came to believe that the "modern" life-style, bad posture, and inefficient breathing lay at the roots of poor health. He ultimately devised a series of exercises and training-techniques and engineered all the equipment, specifications, and tuning required to teach his methods properly.

Pilates was originally a gymnast, diver, and bodybuilder, but when he moved to England in 1912, he earned a living as a professional boxer, circus-performer, and self-defense trainer at police schools and Scotland Yard. Nevertheless, the British authorities interned him during World War I along with other German citizens in a camp on the Isle of Man. During this involuntary break, he began to intensively develop his concept of an integrated, comprehensive system of physical exercise, which he himself called "Contrology." He studied yoga and the movements of animals and trained his fellow inmates in fitness and exercises. It is told that these inmates survived the great pandemic of 1918 due to their good physical shape.

After the war (WWI), he returned to Germany and collaborated with important experts in dance and physical exercise such as Rudolf Laban. In Hamburg, he also trained police officers. When he was pressured to train members of the German army, he left his native country, disappointed with its political and social conditions, and emigrated to New York.

The year 1925 is the approximate time when Pilates migrated to the United States of America. On the ship to America, he met his future wife Clara. The couple founded a studio in New York City and directly taught and supervised their students well into the 1960s. His method, which he and Clara originally called "Contrology," related to encouraging the use of the mind to control muscles. It focuses attention on core postural muscles that help keep the human body balanced and provide support for the spine. In particular, Pilates exercises teach awareness of breath and of alignment of the spine, and strengthen the deep torso and abdominal muscles.

Joseph and Clara Pilates soon established a devout following in the local dance and the performing-arts community of New York. Well-known dancers such as George Balanchine, who arrived in the United States in 1933, and Martha Graham, who had come to New York in 1923, became devotees and regularly sent their students to the Pilates for training and rehabilitation.

Joseph Pilates wrote several books, including Return to Life through Contrology and Your Health, and he was also a prolific inventor, with over 26 patents cited. Joe and Clara had a number of disciples who continued to teach variations of his method or, in some cases, focused exclusively on preserving the method, and the instructor-training techniques, they had learned during their studies with Joe and Clara.

Joseph Pilates died in 1967 at the age of 87 in New York. It is said that his studio caught on fire, & that he walked into the studio to rescue some of his equipment. He died of smoke inhalation. Not decrepitude or declining health."

Still think Pilates "is for girls," "is easy," or "too slow for me"? Then you haven't experienced German-born Gabi Davis at "Bend Pilates Connection." Gabi is a true disciple of the classical teachings of Joseph Pilates. Her regime is intense, and your abs will burn for days after. For Portland, OR. folks, Christine Binnendyk, Pilates instructor at the "Nike World Headquarters" is the best of the best. Her precision and expertise has been made manifest in her groundbreaking new book, "Ageless Pilates." The "Ageless Pilates" system is applicable for anyone at any level. Its never too late to start.

There is no fitness regime that cannot benefit from adding Pilates to it. Its obvious that I'm a fan of "CrossFit." In "CrossFit" we do a lot of powerlifting exercises & bodyweight gymnastic exercises. Any "Crossfitter" would benefit by adding Pilates to his/her physical routine. It can only enhance these exercises and make them more efficient. In Bend, contact Gabi at: http://pilatesconnection.us/ or in Portland, Christine at: http://agelesspilates.wordpress.com/about/ today with any questions. Enjoy the benefits of the wisdom of this great man and flourish...

FEAR: Your Greatest Ally....

2010-03-29T13:52:00.000-07:00

"Courage is being scared to death, but saddling up anyway." ~John Wayne

FEAR: The very word drudges up mental images of cold sweats, "Jell-O legs," clammy hands & rapid heartrate. Its been something we've been taught to avoid at all costs. Fear is synonymous with "Go Back!" But what if we've misjudged fear's lessons? What if we've misunderstood its teachings?

In the April 2009 issue of "Outside" magazine, an article written called, "This is your brain on adventure" explored the neuro-chemistry behind pushing the boundry, exploring the edge, & why we need a bit of risk in our lives. To check out the article, go to the following link:

http://outside.away.com/outside/culture/200904/adventure-science-brain-1.html

"Paleo" man/woman lived in a state of survival. "Nothing fun about that," you say. However, scientists are beginning to look at the possible way our brain gets "extra" creative when we're forced to face our fears. There's something to be said for safety. No one is questioning that. To be unsafe is silly, even faulty. However, there is a new school of thought amongst neuro-scientists that are beginning to differentiate between anxiety and true fear. True fear doesn't actually appear to be all that harmful to the body. Anxiety does. In fact, in our remote-controlled, escalator-ridden world, scientists are seeing that certain neuro-peptides have become "lazy" or "complacent" in our modern society.

Yes, its of advantage that we don't always have to wrestle a bear to get back to our "cave." At the same time, scientists are growing concerned that we don't always move past our places of comfort either. There is a healthy balance, and it will be an individual search within oneself to find it. I hear people say to me, "You rock climb? I could never do that. I'm afraid of heights." I have an answer for them: I am too. I look at climbers that are so much more accomplished than I am, and esteem to have their bravery. If I know my equipment is sound, that there is redundancy in backing up my safety mechanisms, that my belay partner has double-checked everything, and that I am capable of the climb, then I ask myself, "Almine, what are you REALLY afraid of?"

There is an element of self-preservation which is completely natural. We all have these innate instincts. Tom Brown Jr., America's most renowned tracker and wilderness survival expert, makes a distinction. He says, "My teacher, Stalking Wolf, told me, 'The difference between the Apaches and the white settlers they encountered, is when the Apaches were afraid they moved towards whatever frightened them. The white settlers stepped back."

The subtle art of knowing the difference between a "surface" level anxiety and a true gut-instinct of "move away" takes time to distinguish. According to Tom Brown, the majority of us mistake anxiety for a true fear. He said that true fear is actually rare in the wild.

Cultures, the world-over, have sought out to master their fears. This has taken place in a variety of ways. The Maya used cenotes (underground well-caves) to experience true darkness in the bosom of the earth...to experience fear welling up inside them...only to learn to calm their mind amongst it. According to Geologist and author Gregg Braden, temples of great civilizations were generally used to "isolate" certain emotions. It is there, in these temples, initiates sought out the internal power to master these emotions. For instance, Egyptologist, Graham Hancock, author of "Fingerprints of the Gods," specifically states that the very bottom chamber of the great pyramid of Giza was used by the Egyptian initiates to "master their most innate darkness." He states that the lower chamber (representing the "lower" or limbic part of the brain) has heiroglyphs etched into the walls indicating the word "fear," or the "mastering thereof."

In Chinese medicine, we look at the vital organs in terms of a more holistic approach. You really could liken them to complex systems, that each "house" or "rule" an emotion. For instance, the ancient medical text, the "Nei Jing," or the "Yellow Emperor's Cannon of Classic Medicine" (as its more commonly known) states, "The kidneys are the house of fear." What does this mean? We do know, in western bio-medicine that the adrenal glands (which look like little "nightcaps" sitting on top of the kidneys) pump out cortisol, our "fight-or-flight" hormone. Chinese medicine is based on 2 main intertwined theories: the theory of yin/yang, and the 5-elements. Both of these theories come together to create a complex, yet completely organic whole-system, view of the human being. For every "yin" organ, there's a "yang" organ. The kidneys are considered "yin," its paired organ, the bladder is considered "yang." The kidneys are said to "rule" the deepest fears of our human self: abandonment, survival, fear of the dark, of deep water, of heights, etc. The bladder is said to "rule" more anxiety, such as: "what am I going to do about money this month?," "did I leave my stove on?," etc. When we feel fear, people say, "I have to pee!" This is an obvious example of how when we feel anxious our bladder responds. "Kidney fear" is said to be mastered. "Bladder fear" is said to be ignored. There are a variety of meditation disciplines in the world to assist in quieting the mind. Lisa Rands, Steph Davis, Dean Potter, Chris Sharma...some of the most accomplished climbers in the world use one form of meditation or another to master their minds, and still their thoughts.

I use climbing as a metaphor because heights is such a common fear (the #2, to be exact...public speaking is #1). I ask myself, over and over, "Almine, if you know your gear is sound, and the climb is within your ability, what's the problem?" I then look at my deepest fears, and do my best to move forward. I'm not always successful. Sometimes I can't commit to the climb. Sometimes I can. This is why the Buddhists call the discipline of "stilling the mind" a "practice." Every day is different, and you have to accept that. Be kind to yourself. Mastering our fears is the opposite of what we've all been taught to do.

We all grew up being fascinated by "Star Wars." The graphics, the costumes, the archetypal story. However, nothing in "Star Wars" captured the imagination, of young and old, like the Jedi. Joseph Campbell, the brilliant mastermind behind the story line of "Star Wars" was one of the greatest mythologists the world has seen. His book "The Power of Myth" is an academic classic in the world of anthropology, history and philosophy. Did you ever stop to wonder where this great concept of the Jedis came from? The historical Egyptian "Jeds" were Campbell's inspiration for the Jedis." The Jeds were said to have "mastered their fears in the temples of Anubis. The underworld (the mind of fear) had no hold left on them."

We are enamored with the timeless Jedis, because we too have the same fears that lurk within us: of the dark, the deep ocean, of small spaces, snakes, heights, the list goes on...insert your own fears.

As an Amazonian shaman said to me, "It is your job, as a human being to live free from fear. To live beyond the shadows of the mind. Do your best and practice diligently."

To resist fear is cheating ourselves. It may have some lessons yet to teach us. Be open to yours, and in the way they come to you. Observe them when they come up, without judgement. They simply ARE. They're neither good nor bad. They're your teacher. Use your life circumstances to practice this, and as the Buddhists say, "The fear of death then, can have no hold on your mind."

"I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear." -Nelson Mandela

Ever Wonder Why A Flock Of Birds Fly Faster Together, Or Why A Pod Of Dolphins Swim Faster As A Group? Maybe They're Onto Something...

2010-03-26T01:02:00.000-07:00

ALMINE DANCING WITH THE BELLYDANCING TROUPE (I'm the one in the back), "Ghaziya-13" at the 2009 BELLYDANCE HALLOWEEN SHOW IN PORTLAND, OR.

ALMINE & HER FRIEND, TARA, at "Oregon CrossFit," 2009

We all love our solitude. My job is very people-oriented. Sometimes I just feel the need to clear my head, be alone, and experience the silence of a trail-run...

If you're a "solo exerciser," a recent study found, however, that it may not be a bad idea to expand your horizons. Researchers at Oxford University found that rowers get a bigger surge of mood-boosting endorphins during a synchronized workout vs. when they row alone. Doing the same movements together is a bonding experience, which helps trigger the feel-good vibes, the study authors suspect. The endorphins seemed to be heightened when the group moved in unity, instead of merely just moving as a group. An example of this would be a troupe of dancers moving to the same choreography vs. a group of people hiking together.

So, it may not be a bad idea to take that dance class, or explore rowing in a boat with a group of others...find a synchonized group workout class and throw it in the mix of your "solo" exercise schedule 1-2x a week. The research indicates it can do nothing but make your more happy ;-}

Q., "Almine, What Is Your Feeling On Grain/Grain-Based Product Consumption?" C.B., Portland, OR.

2010-03-25T07:41:00.000-07:00

A. To answer this question, I'm going to pass on a link to an article that I think addresses this issue very well:

http://www.westonaprice.org/Be-Kind-to-Your-Grains...And-Your-Grains-Will-Be-Kind-To-You.html

Upon reading the article, if you have further questions about it, please don't hesitate to ask. I will say this: In general, I'm a proponent of the "Paleo" dietary lifestyle (see previous post on "What is CrossFit?"). I also spoke yesterday of "ancestral eating." My ancestors (predominant genetic "strain") were French. They lived in the Rennes-Les-Chateaux region of France. This is a goat/sheep herding region. I eat a fairly modified version of the "Paleo Diet." I do incorporate some goat and/or sheep dairy into my diet. My body seems to do very well with it (no surprise by looking at my genetics), particularly when the dairy is fermented in a product such as kefir or "Roquefort" raw sheep's cheese. That being said, the "Paleo Diet" does not advocate grains and/or grain products. I want to make a distinction with quinoa and amaranth. These two "grains" are not, in fact, botanically speaking, grains at all. They're actually seeds. I do consume quite a bit of quinoa. I soak it overnight (see above link), & get it to the point of soaking where it smells almost "sour." That's when you know its time to discard the soaking water and cook it. If any grain has been pre-soaked, it actually is quite a time saver. It cooks up (particularly quinoa) within 2-3 mins. of high-heat "flash" boiling. Its very time effective. Quinoa has as much protein as turkey, and as much calcium as milk. If someone is a vegetarian, they should absolutely be incorporating quinoa into their diet (please soak first...read above article to understand why this is crucial). When I was doing research in Peru, soaked, fermented quinoa "gruel" was the first baby food introduced post-breastfeeding. It has an extremely high amino acid profile as well.
I have friends who are endurance athletes who consume a high-amount of grain products. Its not my recommendation, however, but they at least can justify the high-carb. caloric intake with the amount of calories they burn per hr., so its unlikely they're going to experience weight gain from it. The old adage of "carb loading" before a workout is now being re-examined by sports nutritionists and physiologists. The jury is still out, however, but I think an excellent read is "The Paleo Diet For Athletes," by Loren Cordain, Ph.D. A longer lasting fuel source for endurance events is actually fat. The good, healthy kind. "Navy Seals" will tell you that during intensive endurance training drills they consume vials of olive oil. Dean Karnazes, "The Ultramarathon Man" was tipped off to this little dietary tip, and hasn't looked back since. He consumes healthy quantities of olive oil as his preferred fuel source during long-distance runs. For folks who may experience a sense of "heaviness" with the combination of exercise and fat intake, my suggestion would be to play with coconut oil. It bypasses much of the break-down process that needs to occur with other fats, & goes straight to the metabolism to fuel it immediately. Coconut oil is also the preferred choice for those who are blood type A, and/or the people who have fat digestion problems (gallbladders removed, lipase and/or bile salt deficiency, etc.) During Adventure Races (AR), or other endurance events, I actually take coconut oil in capsules. Its much more convenient to take it that way, and seems to settle well in my stomach. It gives me a "boost" during any event. If you look at the gladiators of old Rome, historical records of the time state, "They consumed large quantities of raw cream during sports events." Again, we see that fat was the preferred source of fuel for the athletes of history.
Of course, this is a trial and error process for everyone. You will need to "play" with your preferred fuel source, and see how pre-soaked grains feel in your body.
On occasion, I will cook up millet. Outside of quinoa (again, which is a seed, not a grain), its really the only grain we eat in our house. Millet is one of the most ancient grains on the planet. It comes from Africa, & is the main dietary amino acid source in the Sudan and Eithiopia. You rarely see millet "by-products" in the U.S. (breads, tortillas, crackers, cookies), which generally means its still fairly unadulterated. Millet is the only completely "alkalizing" grain there is. It has a complete amino acid profile (which most grains, in fact, are very low in amino acids), and is highly anti-fungal (think disorders such as yeast infections, systemic candidiasis, halitosis, "jock-itch", athletes foot, fungus on the toes, etc.). We use millet in Chinese medicine to help promote fertility, to "hold the baby" (i.e. prevent miscarriage), and to promote healthy "Stomach Qi" (good for gastric ulcers, GERD, gastritis, Crohn's, morning sickness, nausea, etc.). Millet is unique in that it has no phytic acid surrounding the individual grain (see above article), so it doesn't need to be pre-soaked for your body to easily absorb the full nutrient profile, and get maximum nutrition benefits from it.
I hope the above information has been helpful. Another book I'd like to highly recommend is, "Traditional Foods Are Your Best Medicine," by Dr. Ron Schmid, N.D. (the same Dr. Ron who sells the org. glandulars I referred to in yesterday's post at: www.drrons.com) He expounds more on how traditional peoples fermented and pre-soaked their grains for maximum absorption. If you're not willing to do this process with your grains (millet would be the exception), then I would avoid them, and any products derived from them altogether.
If you need some great "Paleo" recipe ideas, please scroll down to the bottom of my blog page to Stephanie Amato's blog-site called "Primal Mama Cooks...and Dishes On Life." She has some great suggestions (which are incredibly tastey, I might add ;-)

Q "Almine, What Are Some Of The Best Supplements I can take?" T.S., Boise, ID.

2010-03-24T06:43:00.000-07:00

A. The supplements that I prefer are not vegetarian. I wanted to state that upfront, because I do get that question a lot. Questions about supplementation for vegans and/or vegetarians would be a separate post. That being said, I'm meticulous about quality. Quality DOES count. You get what you pay for. I only get grass-fed, humanely-raised, additive-free organic supplements (a mouthful, I know ;-) People ask me how I have so much energy? I have "slower" days, like everyone else, but in general, my energy is very good. One of the reasons for this, I attribute to what I call "ancestral eating." My B.S. is in Medical Anthropology. My Master's is in Acupuncture and Oriental Medicine. I have traveled the world over, doing research in the Amazon to living in the high Himalayas. I've lived in jungles in Central America, doing research on Mayan OB/GYN practices, & have studied throughout Europe with the best Celtic herbalists and homeopaths. My suggestion is this. Research a predominant "strain" or "line" of your ancestry, & read up on what their traditional diet was. Do your best to follow that as closely as possible, & it will be hard to not have good health. Genetics don't change very much over thousands of years. New fangled "faux" foods, such as imitation "milks," "meats," etc. zap energy from you. Your body doesn't recognize them, or how to break them down. An example of this would be COQ10. Your body doesn't recognize COQ10 on its own. However, the plains Native Americans have been shown, through Medical Anthropology, to have the highest COQ10 levels of any traditional people. Why? The plains Native Americans, such as the Pawnee and the Sioux ingested heart. Yes, you read that correct: heart. You may recall this being shown in the movie "Dances With Wolves." There is a saying in homeopathic and Oriental medicine: "Like treats like." You eat heart, to have a strong healthy one. If you choose to eat meat, then my advice would be to eat as much of the animal as possible. This is what your ancestors did. They didn't eat the muscle meat only, which was actually considered the "lesser" meat of the animal. All micro-nutrients, organically bound minerals, and fat-soluable vitamins (which is ONLY found in animal fat...there is no vegan source of fat-soluable vits.) was in the organ meat. Again, quality is of the utmost importance. You cannot ingest organ meats, which have been treated with anti-biotics, pesticides, etc. and expect to feel good. These harmful substances, when given to the animal, go straight to the vital organs. Therefore, you MUST get high-quality organ meats. I ingest a great deal of raw, organic, grassfed liver and heart. I get my liver by the large tub at: www.bodybuilding.com Liver is the highest bio-assimilable iron source in the world. Women, in particular need this. Most iron supplements out on the market (even the "natural" ones) create bowel irregularity. The more active a woman is, the more iron she needs. On "high" exercise days I eat up to 18 tablets of liver. Liver is also one of the highest sources of branch chain amino acids (BCAA's), B-complex, and has up to 30x more beta carotene than carrots. In Chinese medicine we use it for eyesight/night-vision problems for obvious reasons (the high beta carotene content). I get my heart at: www.drrons.com Dr. Ron is a naturopathic physician and grass-fed raw dairy farmer. All of his products come from N. Zealand, where they've never had a case of organ contamination, and they do have "humanely raised" standards. If you eat meat, you're "skimping" yourself nutritionally if you're only eating the muscle meat. For more information on this, "ancestral diets," and the Medical Anthropology of native/traditional peoples, please purchase Dr. Weston A. Price's book, "Nutrition and Physical Degeneration." Truely, the pictures in there are worth the purchase alone. Or, you may go to: www.westonaprice.org My undergrad. thesis was based on Dr. Price's work on traditional people's and native diets.
Also, I'm a proponent of HIGH-VITAMIN cod liver oil. I emphasize high-vitamin, because it must say that on the bottle, or you're not getting the fat-soluable vitamin amount in the cod liver oil that your ancestors did, when they ingested cod liver oil. You cannot find high-vit. in stores, even "Whole Foods" or any of the health food store chains. Again, you may order this online from www.drrons.com They even have a fermented option, which is a bit more expensive, but worth its weight in gold. It is a completely raw product, rich in enzymes and associated nutrients, and is produced in America by traditional methods with imported cod livers.
In addition, I always take digestive enzymes with my meals, even my raw ones. I eat a diet rich in a variety of fermented beverages and foods. Native peoples get the majority of their vit. C (particularly those above the equator) from fermented foods. There are very few trees of the citrus family in places such as the Alps, Ireland, Scotland and Scandanavia, so Northern European peoples had to improvise by using the "food alchemy" process of fermentation to create a dynamic, bio-assimilable vit. C source in the winter, rich in pro-biotics and enzymes by fermenting their food and beverages such as kraut, olde-world style mead, beet kvass, etc. With the depleted soils, that our food is produced in (even the organic ones) it would be hard to get enough fermented foods and beverages in your body, particularly for the athlete. Digestive enzymes have been shown to decrease DOMS (delayed onset muscle soreness) post-workout. People can say, "Yes, but I eat an all raw, or the majority of raw food in my diet, so I'm getting enough enzymes." My response, "Not necessarily." Just because you ingest something doesn't mean you digest it. Oriental medicine says, that unless you're living in a warm, year-'round area to have the environment help "warm the middle jiao" (or the digestive system, as we say in the west), eating a perpetual diet of raw food in a cold region will "suppress the digestive fire, and in the long run create weakness." My suggestion is to eat seasonally. Traditional people ate more cooked foods in the fall/winter, and then switched to more raw in the spring/summer. Using the "Macrobiotic Diet" general rule of "80/20" is a good place to start. I "eyeball" my plate, and have 80% cooked food on it in the fall/winter, and 80% raw food on it spring/summer. You don't have to measure this out. Just use your eyes as your measurement tool. Again, when I eat a predominatly cooked diet, I eat and/or drink a good amount of fermented foods and/or beverages with it for enzymes. This is the way of my ancestors. Native people's didn't eat like it was Thanksgiving everyday. Even when their physical activity increased in the spring/summer, statistically, they still ate less in the warmer summer months. Generally, Americans eat like they're about to go into a famine everyday. You will have to take into consideration physical exercise, of course. The amount of food one eats, for obvious reasons, will need to be increased the more physical activity you do. This is a different subject matter all together. For now, I'm referring to "the average American." The above is a good start to getting you on your way to peak health and wellness. Enjoy ;-}

Q. Almine, What Exactly IS "CrossFit"? -J.B., Columbus, Ohio

2010-03-23T21:57:00.000-07:00

A. "Crossfit: World-Class Fitness in 100 Words" (according to Coach Glassman)

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

"Welcome To My New Blog"

2010-03-23T12:55:00.000-07:00

As a licensed acupuncturist & certified fitness trainer, I get many questions a day ranging on topics from herbs to fitness protocols. This blog is a way of streamlining some of the answers to your questions. It is also a way to keep you updated on new findings regarding complimentary medicine, fitness, sports nutrition & various events that may inspire you to move your body & stay healthy. Frequently I'll post fitness activities I'm doing, answers to questions (when I'm able to...some medical questions I may not answer via internet), & various recommendations on how to keep yourself healthy & fit. Thanks for stopping by. I'm just learning about how to blog, so will hopefully be a bit more "sophisticated" with it by adding pictures, attaching articles, etc. in the future. ***Enjoy!***