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 ;-}

Looking Back Over 2010...

"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"

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

"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

~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

“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

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.