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

"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

(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

“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?

"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

"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

"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 ;-}