Best Herbs for Internal Detoxification – 5 Channels of Elimination

The case for ridding the body of accumulated waste is a strong one. Powerful natural healers over the years have pointed to internal cleansing time and again as a cornerstone of optimum health. Natural health giants including Dr. Bernard Jensen, Dr. Norman Walker, Ph.D., Dr. Jon Matsen, author of Eating Alive, one of the best natural health primers ever written, Dr. Paul Bragg, Dr. Herbert Shelton, Dr. Paavo Airola have all emphasized the need to cleanse our internal bodies. The list of advocates goes on and on. The question no longer is whether to detoxify, but how.

At the end of the nineteenth century, Dr. John Harvey Kellogg, of Kellogg’s cereal fame and subject of the film The Road to Wellville, offered his guests a variety of cleansing programs at the Battle Creek Sanitarium. Later, Dr. Jensen helped thousands of patients relieve a wide assortment of ailments through internal cleansing at his ranch retreat in Escondido, California. But these days it isn’t practical for most of us to drop everything for days, weeks, or even months at a time to “clean house”. We may no longer have the time, but our need to detoxify is greater than ever.

Today, toxins from every direction bombard our bodies. Poisons pollute the air we breathe. They seep into the water we drink and infiltrate the food we eat. There’s just no avoiding them. In 1993 over 271 million pounds of toxic chemicals (phosphoric acid, ammonia, sulfuric acid, methanol etc.) were dumped into our water supply. Agribusiness uses 33 times more pesticides today than 50 years ago. The simple truth is your filtering and eliminative organs were not designed to process such a heavy load. Eventually they become overworked, sluggish and toxins begin to accumulate throughout the entire body.

Staying inside won’t work either. The EPA reports that levels of pollutants inside buildings can be as much as 100 times greater than outdoor pollution levels. Time magazine, December 21,1998, in an article titled This Place makes Me Sick, reported on the escalating problem known as sick-building syndrome, a disease of modern architecture in which sealed, energy conserving buildings have become breeding grounds for some particularly insidious stuff. These include out-gassing of paint, vinyl flooring, insulation and furniture; chemical contaminants oozing from copy machines, fax machines and laser printers; molds, fungi, bacteria and dusts belching from dirty air ducts and inadequately maintained air conditioners. It’s enough to make you sick…and it does.

But if this toxic monster seems unbeatable, don’t despair. Therapeutic, internal cleansing can take the load off your eliminative organs and free them up to do their work. Remember that these poisons are hiding all over your body, in all the soft tissues, organs and systems. Avoid the mistake of concentrating solely on the colon. A colon cleanse will do you some good, but improvement will be marginal. The large intestine is only one of your body’s five channels of elimination, albeit the most obvious one. The lungs, lymph system, kidneys and skin each have crucial roles to play in the cleansing process, and you’ll need to address them all to get maximum results. The liver, the primary filter for the blood stream, will almost certainly need detoxifying. However, unless it is especially weak or toxic, cleansing the liver should wait until you’ve lowered the toxic load on the rest of your body.

Fortunately, modern herbalists have formulated some excellent cleansing products you can use to great effect, without putting your life on hold. Keep in mind, different herbs target different organs and systems. A cleansing product’s design should be comprehensive enough to do a thorough job. The best cleanses activate all five channels of elimination and promote the release of toxins from every nook and cranny. Here’s what to look for.

Channel #1 – The Colon

Unless you are having 2-3 good bowel movements every day you are constipated and invariably toxic.

Therapeutic Herbs

Chickweed to strengthen the bowel.

Fennel seed to relieve gas by improving digestion.

Ginger Root which acts as a cleansing agent.

Marshmallow removes hardened mucous from the intestines.

Peppermint cleans and strengthens the bowel.

Plantain is one of the best herbs for neutralizing poison and breaking up intestinal mucous.

Slippery Elm heals and soothes the bowel (and the lungs).

Fenugreek lubricates the intestines and dissolves hardened mucous.

Health Food for the Colon

Flax Seeds– a gentle bulking agent.

Miller’s Bran– a fiber to help restore peristaltic action.

Whey– to acidify the colon.

Brewer’s Yeast– supplies B-complex vitamins, amino acids and minerals to support nerve supply to the colon.

Yogurt– supplies friendly bacteria.

Super-Green Foods– chlorella, spirulina, and blue-green algae help detoxify and build the entire body.

A colon friendly diet is largely vegetarian with lots of high fiber vegetables, fruits, whole grains, cereals and salads.

Channel #2 – The Lungs

Every time you exhale you are eliminating waste.

Therapeutic Herbs

Black Cohosh helps to loosen and expel mucous from the bronchial tubes.

Fenugreek helps expel phlegm, toxic waste, and protects against infection.

Ginger Root is a cleansing agent for the lungs.

Licorice Root reduces excess fluid in the lungs.

Mullein loosens mucous.

Marshmallow removes mucous.

Slippery Elm is soothing and healing to the lungs.

Lobelia relieves bronchial spasms and congestion.

Health Food for the Lungs

A diet for lung health should be high in vegetable proteins, whole grains, and low in refined carbohydrates and starches. Pitted fruits like apricots, peaches and plums are good for the lungs, as are cultured foods like yogurt, kefir and miso.

Channel #3 – The Lymph System

This circulatory system removes cellular debris from all over the body and is home to a large part of your immune system.

Therapeutic Herbs

Black Cohosh stimulates secretions of the lymphatic system.

Echinacea improves lymphatic drainage.

Fenugreek promotes the expulsion of toxic waste from the lymph.

And because liver exhaustion and stress weakens lymphatic function, support your liver with:

Dandelion Root is a powerful liver detoxificant.

Milk Thistle is very protective and cleansing to the liver.

Health Food for the Lymph System

Too many saturated fats, refined carbohydrates, and insufficient water intake makes lymphatic flow sluggish. A colon friendly diet is also good for the lymph. You’ll also want to add some potassium rich foods like broccoli, bananas and black olives. Fresh vegetable juice made from carrots, celery, spinach and parsley is great for the lymph system and the liver. Buy it freshly made at the health food store or, if you are feeling particularly motivated, get a juice extractor and make it yourself using 3 carrots, 3 stalks of celery, ½ a bunch of spinach and ½ a bunch of parsley.

Channel #4 – The Kidneys

Regulation of water and electrolytes, maintaining normal acid-base equilibrium, retention of vital substances and the elimination of metabolic waste is the kidneys’ responsibility.

Therapeutic Herbs

Burdock Root helps detoxify the kidneys.

Ginger Root detoxifies the kidneys.

Horsetail tones the kidneys and bladder.

Health Food for the Kidneys

Emphasize garlic, onions, papayas, bananas, sprouts, leafy greens, cucumbers, and watermelon- all are healing to the kidneys. Try to avoid heavy starches, red meat, dairy products (except cultured), refined, salty and fatty (fast) foods- they all inhibit the kidneys’ filtering ability. In general, a healthy diet that includes plenty of water will support healthy kidneys.

Channel #5 – The Skin

The body’s largest organ also happens to be the largest organ of elimination, removing over 20% of your body’s waste. If you want to detoxify you’re going to have to sweat.

Therapeutic Herbs

Herbs that cleanse the blood have a beneficial impact on the skin.

Black Cohosh neutralizes poisons in the blood.

Yellow Dock a great blood builder.

Burdock Root one of the best blood purifiers.

Dandelion Root detoxifies the liver and the blood.

Yarrow opens the pores to permit free perspiration.

Health Food for the Skin

Foods for healthy skin include: mineral rich foods like leafy greens, bell peppers, broccoli, sunflower and sesame seeds, fish and sea vegetables. Cultured foods like yogurt and kefir supply friendly bacteria. Eat lots of high water content foods; fruits and vegetables, and drink plenty of water, 6-8 glasses of bottled or filtered water every day.

Turbo-charging the cleansing process with herbs and lifestyle modification has helped thousands of my clients relieve digestive problems, lose weight, improve poor skin, eliminate allergies, constipation, fatigue, headaches, brain fog, menstrual problems…the list goes on and on. Chances are, it can help you too.

Sam Rose, CN MS is a licensed and certified nutritionist and owner of Rose Nutrition Center in West Los Angeles. He can be reached at sam@rosenutrition.com or 310-473-8835.

TheBestDetox.com

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Physical Benefits of Massage Therapy

After a long day, a massage can help you relax and unwind. Your body will appreciate this effective form of stress management. Learn about the physical benefits of this alternative therapy.

Muscle Pain Reduction

Muscle pain can be debilitating for many people. Massage can be an effective tool for relieving muscle pain and tension. After a session, most people emerge feeling calmer and more relaxed. The kneading and circular movements target deep layers of muscle. This can be particularly beneficial for people recovering from an injury.

Improved Immunity

Regular stress can wreak havoc on the body’s immune system. A weakened immune system often leads to more illnesses and infections. Regular sessions can help improve immunity naturally. A number of reasons exist for this improvement. First, the kneading movements help activate cytotoxic capacity within the body, which involves killer cells that will fight infection. This process also helps eliminate T-cells in the body, which helps the immune system function more efficiently. Serotonin naturally elevates after a session, which also boosts immunity naturally.

Fighting Depression

When depression hits, a massage might be an effective way to fight it. Stress and unhappiness usually result in elevated cortisol levels in the body. Elevated cortisol levels are associated with depression. However, this type of physical therapy can decrease cortisol levels by as much as 50 percent. An increase in serotonin and dopamine also helps improve and stabilize moods.

Flexibility and Range of Motion

Aging and activity can result in tightened joints. Restricted joints result in a decrease in flexibility and range of motion. This therapy is effective for improving range of motion and comfort with flexibility. The therapist will focus on kneading muscles, tendons, ligaments, connective tissue, and joints. After a session, most people will experience greater fluidity in joints, which can improve comfort and reduce injuries.

Blood Flow and Circulation

Poor circulation results in numerous maladies, including achiness, pain, fatigue, and tense muscles. These kneading motions apply pressure to move blood through various regions of the body. After releasing the pressure, new blood moves in quickly. The pressure also serves to flush out lactic acid from tired muscles. This flushing helps lymph nodes work more effectively to eliminate metabolic waste.

Skin

Enhanced circulation is also beneficial for the skin. After a massage, skin typically glows from the extra blood flow. If the masseuse uses oil, skin will also receive nourishment and hydration. Vitamin E, jojoba, primrose, or almond oil are examples of beneficial oils that will improve skin texture.

Working tight and weak muscles can make them feel vibrant once again. Athletes could engage in this treatment either in preparation for an event or to recover from one. This could be a viable option to help you recover from surgery to fight against postsurgical swelling. Whether you’ve had an injury or you are experiencing stress, a massage can be an effective way to help you feel better.

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Polarity Therapy, Healing and Sexuality

So – What do sexuality, polarity therapy and healing have in common? The immediate misconception is that our sexuality (sexual behavior, sexual thoughts, internal visual images, sexual partner preference and choice, body-concept, arousal pattern, level of desire, etc.) can be separated from who we are, how we think and what is going on physiologically in our body. The second misconception is that healing happens piecemeal, that we can “heal” or change one body part or one aspect of our mind-body-spirit without affecting every other part. Our body is a hologram, every part affects and reflects every other part. The third misconception is that healing equals perfection (perfect health, perfect relationship, perfect finances, a perfect life). Our body is a metaphor, a physical representation of our thoughts, actions and responses, revealing to us what we need to pay attention to, change or learn. I remember hearing about AIDS patients, on their deathbed, claiming that they were “healing.” They were not healing their physical bodies because they were dying. Yet they were healing something – perhaps their relationships, perhaps their accepting the love that was always there, perhaps realizing their own loving potential, or perhaps healing or letting go of their sense of control and superiority as a mere mortal being.

Touch Heals.

Touch is the first sense to develop and one of the last to fade. Touch triggers the release of endorphins, hormones that help to suppress pain and make us feel good. In fact, there is one gene in our body, ornithisnecoborulase, that is only turned on through touch.

Numerous studies about the healing effects of massage, conducted by the Touch Research Institute in Miami, Florida and other locations, by psychologist Tiffany Field, Ph.D. and her colleagues, indicate that touch lowers stress hormones and increases levels of serotonin, which is just what many anti-depression drugs do. Massaging touch (15 minutes, 3 times per week, for 5 weeks) has been shown to relieve and manage pain, improve circulation and breathing, lower heart rate and blood pressure, decrease anxiety and stress, enhance flexibility, relaxation, energy, and body awareness, elevate mood, and even improve performance of mathematical calculations. Studies at The Upledger Craniosacral Institute in Palm Beach Gardens, Florida, have indicated that craniosacral therapy can help clients to heal from post traumatic stress disorder, autism, migraines, and many other physical and psychological ailments.

Sexuality Heals.

In 1994, the 14th World Congress of Sexology adopted The Declaration of Sexual Rights, which declared: “Sexual pleasure, including autoeroticism, is a source of physical, psychological, intellectual and spiritual well-being.” (WAS, 1994. The Health Benefits of Sexual Expression, White Paper. April 2003. Published by Katharine Dexter McCormick Library, Planned Parenthood Foundation of American). Regular sexual activity has been shown to reduce anxiety and stress, increase fitness and brain stimulation, lower blood pressure, relieve pain, improve sleep, enhance immunity, increase longevity, and promote peak spiritual experiences.

Normal sexual response depends on the interplay of sensual stimulation (sight, sound, smell, taste and touch) and vascular and neuromuscular activities, precipitated and mediated by hormones and neurotransmitters. Sexual attraction, desire, arousal, orgasm and tendency toward bonding result from a delicate and fragile combination of events.

Sexual desire is a mental-emotional-sensational event which may operate separately from our natural sexual functioning. In other words, our body may be able to perform sexually without our feeling desire or we may feel sexual desire without becoming

physiologically aroused.

The significant hormones in the sexual response cycle are:

Attraction, Sexual Desire and Tendency Toward Bonding

o DHEA – androgen precursor to testosterone, estrogen and pheromones which stimulates limbic arousal in men and women

o Dopamine – located in the mesolimbic “pleasure center,” presumed to enhance sexual response, bonding and monogamy

o Vasopressin – a peptide hormone, released in the brain during sexual response, increases pair bonding and aggression by males toward other males

Arousal

o Estrogen – keeps vaginal ph lower, increases number of lactobacillus (good bacteria, and increases blood flow but increased estrogen can decrease sexual desire

o Progesterone – balances estrogen so that oxytocin can be high but may also

inhibit testosterone

o Testosterone – androgen, a threshold level is needed for sexual arousal

o Choline – precursor of neurotransmitter acetylcholine, essential for memory, muscle control and cardiovascular health, it transfers the sexual arousal messages to the genital arteries and releases nitrous oxide (necessary for

penile erection and clitoral swelling

o Epinephrine and Norepinephrine – stress hormones, increase during sexual activity

Orgasm and Post-Orgasm Tendency Toward Bonding

o PEA – amphetamine-like stimulant whose levels spike at orgasm and ovulation and mediate feelings of romance and love

o Oxytocin – the cuddle hormone, spikes at orgasm leading to post orgasm inertia facilitating attraction, touch sensation and bonding

*Note – Effect increased by estrogen and yohimbine and decreased by alcohol

o Prolaction – released after orgasm to give the body a rest, it inhibits appetite as well as sexual desire, arousal and orgasm,

o Serotonins – creates relaxing, dreamy, after-sex glow and sleeping better

*Note – serotonin can inhibit release of dopamine, decreasing sexual response

Drugs that increase serotonin are associated with anorgasmia and delayed ejaculation

o Endorphins – feel good hormones, relieve pain, stimulate immune system

Healthy sexual functioning involves adequate neural signals from the central nervous system and an optimum balance within the autonomic nervous system, fluctuating between the stress response (activation of the sympathetic nervous system) and the relaxation response (activation of the parasympathetic nervous system).

Sexual arousal (vaginal lubrication and penile erection) is a neuro-vascular event mediated by the autonomic nervous system. Adequate central nervous system stimulation triggers the male erection reflex at spinal cord segments S2, S3, and S4. Adequate parasympathetic stimulation triggers the relaxation of smooth muscles and blood flow within the penis as well as female vaginal tissue engorgement and lubrication.

Orgasm and ejaculation are neuromuscular events. They require adequate central nervous system stimulation to trigger the male ejaculation reflex at multiple spinal cord levels, receptors in the skin of the penis, firing of the pudendal nerve causing compression of the penile urethra and rhythmic smooth muscle contractions and vascular constriction as well as female orgasmic response, a similar but more diffuse response that may be mediated by the vagus nerve.

Polarity Therapy Heals

Dr. Randolph Stone developed a comprehensive system of healing, Polarity Therapy, that assists us to recognize, understand and implement the healing process from the inside out and the outside in. Dr. Stone travelled the world, gathering research and information about healing. He studied theories and practices of chiropractic, naturopathy, osteopathy, homeopathy, ayurvedic, Traditional Chinese Medicine, energy healing including meridians and chakras, astrology, Vedic scriptures, ancient Hermetic philosophy, and other esoteric teachings and perspectives.

Dr. Stone saw the body with all its aches and pains and physical problems as a manifestation of our thoughts and beliefs, “As we think, so we are.” He viewed health as freely flowing, uninterrupted life energy and disease as imbalance and blockage of energetic flow. He saw our bodies and our lives, in fact the entire universe, as a hologram, interconnected and mirroring, “As above, so below; as within, so without.” Dr. Stone taught that healing occurs when the necessary changes and transformations have occurred, first in the subconscious mind and in the most subtle and least dense aspect of the energetic field and then gradually, slowly stepping down into the dense tissues of the body and its organ systems. He taught about the profound effects and psychological meanings of the five tattvas or elements (ether, air, fire, water and earth).

Dr. Stone discovered that the human energy field is affected by everything that affects our senses (touch, sight, sounds, taste and smell) as well as the ways that we move or restrict our physical bodies and the ways that we interact with our environment and everything in it (plants, animals, and people). He also emphasized the continual expansion and contraction, yin and yang, manifested cyclically throughout the universe, within our own bodies and in our interactions with the world and the people in it.

As polarity therapy practitioners we know that our hands are energy conductors, that as we touch our clients’ bodies they respond to our touch and also to our consciousness, and that our clients’ mind-body-spirit has its own intelligence and self-regulating capacity. Our clients’ systems already know what they need in order for healing to occur. As practitioners, our task is to facilitate the unfolding of this exquisite knowing.

How Can Polarity Therapy Assist Clients With Relationship and Sexual Problems?

This article began with some comments about the profoundly negative effect researchers and therapists are finding as more and more people, especially men, become compulsively attached to internet pornography. Instead of dealing with current life problems, images of scantily clad bodies temporarily pacify the angst, restless mind, insecurities and anxieties, acting as a stimulus as strong as the most addictive drugs. At the same time, relationships are being neglected and undermined. Another epidemic in this country is the use of properly prescribed prescription drugs for almost everything, from relief of pain to reducing anxiety, to alleviating restless leg syndrome. For sexual arousal difficulties, men now have a host of little pills to take in addition to such paraphernalia as a vacuum pump and papavarine injections into the penis (regardless of the man’s state of emotional and physical health, the quality of his movement or the contents of his diet). Women are being offered surgeries for vaginal vestibulitis (vaginal inflammation) and the possibility of a new pill to improve sexual desire (regardless of the functioning of her body or the dynamics of her relationships).

Polarity therapy practitioners can have a profound and life transforming effect on clients who present with sexual and relationship issues. These clients usually do not understand the holographic interconnection among their thoughts, feelings, physical activities, dietary habits, emotional state and relationships. Beginning with observation of the body, the postural presentation, the tone of voice, facial expression, muscular tension patterns as well as the emotional content of the client’s story, the polarity therapist already has some understanding of the possible underlying energetic blockages. Following his or her intuitive knowing, the polarity therapist can begin the process of touching the client and allowing the energy to unwind and flow. This process will naturally allow the pituitary gland to reinstate a balanced flow of hormones and neurotransmitters as needed.

During this process, the client may reveal some significant past life or earlier in this life emotional or physical traumas, confusions or unresolved dilemmas. The therapist can discover which tattva is most out of balance or which chakra is blocked. By listening with full attention and honest intention to assist the healing process, the therapist can engender trust and openness in the client.

Sexual issues are very personal, private and often reveal a sense of embarrassment, shame, humiliation, distortion, cognitive dissonance or complete denial. I highly recommend investing in a few consultation sessions with a certified and qualified sex therapist to get a more comprehensive understanding of the depth of a client’s issues and how they can be handled. As a polarity therapist, you can also work in conjunction with a sex therapist, providing insight into the emotional and energetic underpinnings and assisting the client to open up enough in your sessions so that he or she can bring that newly uncovered material into a psychotherapy session for greater illumination.

Sex therapists usually do not utilize touch with their clients. They may encourage their clients to do some touching homework assignments with their sexual partners in the privacy of their own bedroom, but the touch is usually focused on sensual and sexual arousal. The touch utilized by polarity therapists has a different purpose and focus. Polarity therapists touch clients to assist the energetic flow throughout the client’s body. There is no agenda that this or that should happen. There is only touch, observation and allowing, sometimes encouraging, the energy to move and flow where it needs to go.

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Healthy Weight Loss Diet Plan

Keeping Your Weight Loss Permanent

Losing weight is a sometimes daunting task but when successful it is a cause for great pride. Keeping the weight off is also a hard job but with some key guidelines to help it is possible to keep the weight off and enjoy yourself at the same time.

How You Eat

First, it is important that in your original plan you accomplished the loss in a healthy way with a good variety of healthy foods and exercises that fit your lifestyle and attitude. This is important because to maintain your new healthy lifestyle you will need to permanently incorporate your new eating habits and exercise regime. Variety and things that suit your pace of life is the best way to stay the course with your new healthy lifestyle.

A Healthy Attitude

You need to reinforce a positive mindset in your new habits for eating and exercising. Making sure you keep with your new routine is important and keeping an upbeat view about your new habits is vital. Luckily the nutritious food and exercise will actually help in making you physically and mentally feel better and keep an optimistic outlook.

Exercise

Exercise is a crucial step in maintaining your new lifestyle. There is a huge variety of exercises and styles of workouts. You have no excuse in not finding something to suit your schedule and temperament. It’s important to remember that while you can take off weight with just wholesome and nutritious eating habits adding a cardio and weight-lifting program greatly increases your chances of losing more weight and maintaining it over time.

Motivation and Support

Sharing your goals with some friends or your family can be a good motivator and an additional help in staying the course for a healthier you. Even better include them in your new weight loss arrangement, it’s an excellent way to keep up your enthusiasm and attitude.

Carefully Choose Your Weight Loss Plan

Remember to choose carefully in your weight loss ideas and plans as well as the people you let on to your intentions. You do not want any negative thoughts or feelings to hamper your goals. Losing weight can be fun and interesting if you approach it with a positive attitude. Learning about new foods and workout styles can be quite enjoyable. Learning to cook, meet new people and travel to new and different areas can all be part of your new improved life. Approaching weight loss with a fun and yet practical outlook can be extremely rewarding and life-changing.

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Can Massage Therapy Treat Fracture Injuries?

Massage therapy is a treatment option which can reduce pain and discomfort in the soft tissue surrounding a fracture injury, and it can also assist in reducing edema and muscle tension of both the affected and compensating structures. When a massage therapy treatment plan is taken out correctly, once the cast is removed, a client can regain full function sooner as the health and mobility of compensating muscles has been addressed.

Initially, your massage therapist will only work above the cast, and will take care to not disturb the healing bone. Occasionally, when the cast is removed, massage therapy will continue to restore the health of the tissue by increasing circulation, restoring function and strength, and reducing any scar tissue.

Consideration for treatment

It is highly recommended that your physician provide a written recommendation for massage, and your therapist probably will not agree to treat you until your doctor has given the green light.

In all likelihood, you will also be seeing a physical (physio) therapist. It's a good idea to provide written permission for your massage therapist to cooperate with your other health care professionals to ensure the best possible care and treatment outcome.

Before your massage therapist begins to treat you, he or she will want to verify the following information:

  • Your physician has approved massage therapy
  • Are you on any type of medication? (Anti-inflammatory, analgesic, anti-coagulant, antibiotic).
  • What is your general health – for example, consider age, fitness prior to injury, nutrition (your MT may refer you to a nutritionist, as proper nutrition impacts the healing process), lifestyle (ie do you smoke?)
  • Are there any open wounds which must be addressed? (Ie with a compound fraction)
  • Will treating the affected limb with massage therapy stress and disrupt the healing of bone, muscle, skin or nerve tissue?
  • Is there any neurological or vascular injury in the area that causes the use of certain massage techniques or modalities?
  • Do you have any plates, wires or pins? If so, hydrotherapy over the site will be contraindicated.
  • The most important consideration is to avoid stressing and interfering with healing tissue. Any pressure or traction applied to the affected bone is contraindicated.
  • Have other types of injuries been sustained, such as sprains or contentions? (In all likelihood, there will be other injuries)
  • Muscle atrophy from disuse will be present when the cast is removed. Provided that the injury is not an avulsion fraction, the development of atrophy can be reduced by the use of isometric contracts at the appropriate time with cast on. If an avulsion fraction is present, avoid isometric contractions, as this may disrupt the healing bone.
  • Tissue under the cast will be fragile when the cast is removed, so extra care must be taken when massaging this tissue

As treatment progresses and the injury heals, issues such as tissue atrophy, altered biomechanics and altered proprioception must be taken into account. For this reason, there are different considerations for treatment with cast on and cast off.

Types of fractures

There are several basic types of fractures:

1. Simple – there is no broken skin, and the break is clean. Also known as a "closed" fraction.

2. Compound – the broken bone damages surrounding tissue and skin by piercing it. There is a greater risk of infection in this type of break due to breaking of the skin and protrusion of the injured bone.

3. Comminuted – a fraction that is in several pieces – common amongst a population with more brittle bones (ie elderly)

4. Compression – a fracture where the bone is crushed

5. Depression – a fracture where the bone is crushed and press inward

6. Impacted – bony surfaces are forced into each other (impacted)

7. Spiral – an break with ragged edges that result from twisting

8. Greenstick – an incomplete break that is common in children, as bones are more flexible

9. Stress fracture – aka hairline fracture, is a tiny crack in the bone and may not be visible with an x-ray

10. Avulsion – this occurs when a ligament or tendon pulls away a chunk of bone to which it is attached.

Fractures and breaks are repaired by "reduction" – when the bony ends are placed back together. A closed reduction is done manually by a physician, whereas an open reduction involves surgery, and possibly the placement of pins or wires to hold the bony surfaces together.

Finding the best massage therapist for you

It goes without saying that an injury as serious as a fracture or break will require treatment from a therapist who really knows his or her stuff and understands the healing process. Personally, I would ask my physical therapist if he or she could refer me to a qualified and experienced massage therapist, and then ensure that I give them both permission to communicate with each other so that my treatment plan would address all of my needs and concerns .

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Simple Rules For Personal Health and Hygiene

Have you been following a plan for your own personal hygiene, or do you get up in the morning, take a bath, brush and blow dry your hair, use the bathroom through the day, and go to bed at night? If you only do the latter, you need to put more planning and preparation into your personal care and grooming.

Cleanliness is seen nowadays as next to Godliness, and neglect of your own personal hygiene may cause health and social problems of which you are not even aware. Bad breath, for example, is a common problem – the perpetrator is often accused of it, but he or she may not be attending to it. Problems such as dandruff are forgivable, but good looks are usually the result of great care and attention paid to personal grooming. You should put some time and effort into it if you want to feel and look your best every day.

All external parts of the body need time and attention. Below is a partial list of the body parts which you should be taking care of with your grooming plan. Here are some tips as to how to attend to your most common and ordinary daily grooming needs.

HAIR

First of all, keep your hair at a length and style which you can properly maintain in a cleanly manner at all times. Wash your crowning glory at least twice per week, using a mild shampoo devoid of borax or alkalis. It is not a good idea to use soap, as it can leave a fine film of stickiness in your hair. Shampoo is meant to wash totally out of your hair. Be sure and carefully towel dry your hair after you wash it, and be cautious with the blow dryer. You do not want your hair to become too dry and brittle. Especially if you have long or thick hair, brush it three to four times per day, using a soft bristled brush or wide toothed comb. Be sure to wash your hair grooming tools every time you wash your hair. And oil your scalp with grooming oil once per week, preferably one hour before you wash it. A hot oil treatment is fine – if you know exactly what you are doing.

Hair coloring or dye is not recommended, as no current dyes have been found to be completely safe for long term use. They contain chemicals which can seep into your scalp and even cause premature hair loss. So we recommend not using hair dye if possible. Also, try not to wear a hat for a very long period of time. Wearing hats has also been shown to cause premature hair loss. Redheads need to be particularly concerned, as they are subject to early hair loss.

SKIN

A good bath once or twice per day is essential for cleanliness and good grooming. You should always bathe after any strenuous physical activity. Mild soaps are best, and you do not need to use a germicidal or antiseptic soap unless you have a medical or "smelliness" problem. Bath brushes, bath sponges, and mildly abrasive scrubbers are recommended. You must also pay special attention to your genitals and anal area, as lack of care paid to these can lead to serious infections – as well as an inadequate sex life. Rinse yourself thoroughly after washing, and be sure to use a dry and clean towel to properly dry yourself. Do not ever share towels, try not to share bathing equipment, and wash all of your equipment after each bath. Putting a teaspoonful of bleach in one gallon of warm water, rinse your bathing equipment in the water, and then under warm running water. And always change into completely clean underwear after each bath.

It's good to use a fine organic moisturizing oil or cream every day, especially as you get older. Put it on at night to avoid that sticky feeling, and so as to not attract dust and filmy dirt throughout the day.

TEETH

Brush your teeth two to three times every day, or after meals or snacks as needed. It's important especially to brush right before bedtime. Pay attention to getting rid of the food particles stuck between your teeth. Flossing is highly recommended over toothpicks for this. You only need about a pea sized dab of toothpaste on your toothbrush. When brushing, brush down on the upper teeth and brush up on the lower teeth, using a circular motion. Also, brush the inner as well as the outer surface of your teeth, and before you brush each time, carefully brush your tongue.

Your toothbrush should never be shared with anyone. It should have resilient bristles, and it should be well rinsed and left somewhere completely sanitary to dry after each usage. Try to use organic toothpaste, one that's completely safe and free of harsh abrasives or strong antiseptics. Baking soda has been found to be a very effective substitute for toothpaste, if you do not mind its strong flavor.

HANDS

You should always be washing your hands. There's no such thing as too often. Use a good hand cream if they become dry. Pay attention to your fingernails when you wash your hands. A good nail brush placed near your bathroom sink is a sound investment. Use soap every time you wash, and always wash before and after meals – and after you go to the bathroom. Many infections such as E. coli are caused every day by people who do not wash their hands after going to the bathroom. You should also keep washing your hands while preparing meals.

NAILS

Your fingernails completely replace themselves every five to six months. You need to keep them well trimmed, and preferably buffed and polished too. Men can buff their nails and use a nail shining tool instead of polish to give their nails a healthy glow. Women may of course polish their nails with beautiful colors, which can hide the discoloration that comes with age. Clip your nails to the length you want them, but do not ever trim too close to the skin. If your nails chip easily, consider adding more protein to your diet, as finger and toenails are all made of protein. Eating gelatin can work for this.

Very brittle, highly yellow or discolored nails can be a sign of a serious health problem. Please see your doctor immediately if you have this. Also, do not always keep your nails painted with polish. This can lead to stripping of the natural keratin of the nails. Also, either go out or give yourself a home manicure and a pedicure once every couple of weeks. Be sure and buy a very good manicure kit for this purpose.

FEET

Many people take no care whatsoever of their own feet, usually to their detriment. Always keep your toenails clipped, shaping the nails but not cutting too close to the skin. Always give your feet a good scrubbing with a pumice stone or mildly abrasive brush when taking a bath, and before you put on your socks, dry carefully between your toes. Try wearing a clean pair of cotton socks every day; this will pamper your feet and keep them dry and not smelly. Powder your feet after you take a bath. Try not to wear the same pair of shoes every day, and alternate wearing your shoe pairs. And make sure you wear comfortable shoes. Comfort and safety should come before stylishness. High heels can lead to the shortening of important calf muscles.

DEODORANT

Your underarms do not emit an odor until you hit your preteens. That's when your apocrine glands, which are located under your arms and around your genitals, begin to function, producing a milky, oily type of perspiration. Bacteria then thrive in this sweat, causing the familiar underarm odor.

To control strong odor, you can wash daily with an antibacterial soap such as Lever 2000. You should always wear clean clothes that are free of staining and sweat. Use a deodorant that is also an antiperspirant, which will dry up moisture in the armpits. Cut back on your caffeine intake-it puts your apocrine glands into overdrive. After a bath, dust yourself liberally with a fine talcum powder. Always drink plenty of water, both to flush your system of toxins and to regulate your bowels. This alone may end some problems you may have with "smelliness."

TANNING

Getting a "healthy tan" is not considered to be healthy anymore. Now doctors are telling us that you should not mind your pale skin. Skin cancer, which is often deadly, is not a fair trade for good looks. When sunning, protect your fair skin with an at least SPF 30 sunscreen lotion. Keep your skin oiled and moisturized during the summer, and do not bother with the "bronze look."

BODY HAIR

Around puberty, your hair follicles respond to hormones raging in your body. You can end up with hair around your belly button, on your back, near your breasts and for both women and men, on your upper lip. If it's especially coarse, show your doctor, as you may have a treatable hormonal imbalance. Some such "peach fuzz" is normal for girls, and if it seems unsightly to you, you can try bleaching or removing it. Nair is known to be a gentle permanent hair remover.

I hope you found these simple rules to be helpful to you. If you follow your own careful grooming and personal care plan, you will feel better, look more attractive, and probably live a longer, happier and more fulfilling life.

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Indications and Contraindications for Laser Therapy

Laser has been successfully used in physical medicine and rehabilitation for more than 30 years in various parts of the world and has begun to increase in popularity in the United States since the FDA has cleared its use for a number of medical indications. Laser treatment involves introducing the energy of light into damaged or injured tissues to promote healing through the stimulation of ATP production and lymphocyte activity among other physiological responses.

In the United States, the FDA has thoroughly evaluated and subsequently cleared a number of laser devices for the treatment of neck and shoulder pain and carpal tunnel syndrome. The FDA has also cleared infrared light, which is light energy with wavelengths longer than visible light, to do the following:

  • Increase local blood circulation
  • Alleviate minor muscle or joint aches, pain, and / or stiffness
  • Relaxation of muscles
  • Relieve muscle spasms
  • Ease the pain and stiffness of associated with arthritis

Although laser therapy has been used safely and effectively throughout the world in animal research since the 1960's and safely with humans since the 1970's, there are provisions with regard to the use of laser and specific substances where laser should not be used.

Only authorized and trained medical professionals should use laser for medical treatment. Since the beam of an infrared laser can not be detected by the human eye, protective eye wear that is designed for the wavelength was used should be worn to prevent accidental exposure. Infrared light will not usually cause the eye to blink for protect itself. Another precaution relates to the use of laser over growth plates in the bones. Although very few, if any, studies have concluded that the use of laser has any negative effect on growth plates, it is probably wise to avoid using a laser directly over them. Highly reflective jewelry should be removed from the area being treated, and treatment should not be over or near reflective surfaces. Laser should only be applied to the area to be treated and should not be used over areas where sensation has been compromised, as the patient may not be able discomfort discomfort if the laser is too intense.

Laser should not be used to irradiate the eyes, over cancerous tumors, within 4 to 6 months of radiation therapy, over hemorrhage, over or near the thyroid or endocrine glands, over a fetus or uterus during pregnancy, in cases where the patient has sensitivity To light, if the patient is using medication that is photosensitive, or with patients that have vascular disease.

Laser use has been proven effective for the treatment of a number of conditions, and may prove to be effective in the treatment of others as the use of laser increases. However, when laser is used caution should be exercised and attention should be paid to the conditions under which laser may be harmful to avoid negative effects.

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Healthy Living: Secrets You Need to Know

Healthy living is a term which makes us think about a right balance and a perfect functionality of mental and physical health. In most of the cases, we find the health of both, mental and physical one, quite connected. Accordingly, when one gets poked, the other automatically.

Diet, the healthy one, that clutches much importance as it aids in growth and healthy maintenance of the body. The eating requirements are different to us as an infant, child, and teenager, young, adult or senior.

Today, we will bestow some suggestions for a "healthy living", mentally and physically both for all age group beings.

Healthy Living Tips

  • A healthy living cookbook is a big evidence where you may read about the daily meals, "three meals a day", is the most significant line ever. Among these, the dinner should not hold the much quantity. Before going to bed, your tummy should not be overloaded. This will not lead to weight loss and decreased gastroesophageal reflux.
  • Go through the labels of the market products in the ingredients section. Pick the one with low added sugars, sodium, cholesterol, trans-fats and saturated fats.
  • By highlighting nuts and beans comparatively, you should pick eggs, beans, poultry, fish and lean meats.
  • The whole grains, low-fat or fat-free milk made products, veggies and fruits should cover your diet chart the most.
  • The most significant one among all is the amount, just satisfy your hunger having a smallest portion, after that just stop eating.
  • Sugar enhanced drinks and sodas should not be consumed much as these hold excessive calories. However, it's not like the diet drinks should be picked because these raises the hunger of the people and thereby they consume more.
  • The people suffering from depression and anger can not find eating a perfect solution to get rid of these kinda problems. This would make the situation even worse.
  • In summers too, the heavy meals should not be chosen.
  • To control the hunger, snacks are the best option. For the same, whole grains, fruits or nuts should be counted. It's not like sugary snacks may get in. The children should not pick these as it may lead to a wild habit.
  • For weight loss and a healthy living, a vegetarian lifestyle should be promoted. Seek advice from your physician so that you may become quite sure about intake of enough iron, minerals, and vitamins in your food.
  • A cooked food kills the pathogens and harmful bacteria. On the contrary, it's not like that uncooked food should not be the part of your diet chart. But yes, for that just prior eating you should thoroughly wash the fruits and vegetables with fast running and safe to drink tap water. Raw and undercooked meats should be avoided.

Some Healthy Living Facts

The above lines are crafted to offer you some of the best ever tips, about how to augment or enrich the acts in your daily life to live a healthy lifestyle. On the other side, few tips would stop you giving a reality to some of the bad actions that may make you live an unhealthy life.

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High School Wrestling: Diet and Weight Loss Options

As wrestling season draws near, wrestlers begin to contemplate the weight class in which they may wrestle. Wrestlers often believe that they will be more competitive at the lowest weight they can reach without sacrificing their strength and endurance. This isn’t always the case. Too often, wrestlers end up dehydrated. They end up starving themselves and their performance suffers greatly.

If you’re looking for an article on cutting weight, this isn’t it. If you’re the kind of wrestler who can lose ten pounds in wrestling practice, this article may not interest you either. I could never sweat off a lot of weight, so I was always more interested in manipulating my diet to lose weight. There are, of course, a myriad of diets to choose from. I simply want to discuss ten diets of which I am familiar. Maybe one of them will interest you and you can research it further. Let’s explore.

1. Low Carb/High Protein Diet

The Atkins Diet is probably the most famous low carb diet. So, what exactly is a low carb diet? A low carb diet limits carbohydrates such as bread, pasta, cereals, grains, potatoes and other starchy vegetables, fruit, and sometimes even milk.

The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is considered bad because the idea is that insulin tells the body to store carbohydrates as body fat and prevents the body from accessing body fat as a fuel source. Supposedly, if you follow a low carb diet plan you can lose excess body fat without having to drastically limit your food intake.

Some low carb diets focus on limiting carbohydrates while increasing one’s intake of fat and protein.

Some low carb diets focus more on the glycemic index. The glycemic index essentially measures how much a given food raises one’s blood sugar levels. For instance, white rice may have a glycemic index of 58 while broccoli may only have a glycemic index of 15. White bread may have a glycemic index as high as 71. The idea is that a diet composed of low glycemic foods will lead to lower insulin levels which in turn may help one lose weight.

Patrick Holford takes the glycemic index one step further and uses a concept called the glycemic load. The glycemic load takes into account the glycemic index as well as the total carbs in a given amount of food. For instance, a bowl of steel-cut oats (1 oz.) has 2 GL while a bowl of corn flakes has 21 GL. In addition, half an apple has 3 GL while a banana has 12 GL. That is quite a difference. Holford is a big fan of oats. He claims in his book The Holford Low GL Diet, “There are specific foods and food combinations that cause rapid weight loss.” He claims that you will never feel hungry on his diet. You limit the number of GLs you eat in a day and you combine carbs and protein at each meal.

Tim Ferriss champions a diet he refers to as the Slow-Carb Diet. On this regimen one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, etc. Then simply choose one protein, one legume, and one vegetable for each meal. For example, breakfast might be scrambled eggs, black beans, and mixed vegetables. Lunch might be beef, pinto beans, and mixed vegetables. And, dinner might be chicken breast, lentils, and asparagus. Eat as much as you want at each meal and eat up to six times a day. But, always avoid carbs and dairy products and always include a protein, legume, and vegetable.

Some low carb diet books include Dr. Atkins’ New Diet Revolution, Protein Power, The Zone Diet, The Carbohydrate Addict’s Diet, The South Beach Diet, The Greenwich Diet, The No-Grain Diet, and Sugar Busters.

I suppose the main attraction of low carb diets is that one can burn fat and spare muscle while not having to restrict the amount one eats drastically. On the other hand, low carb diets can make one fatigued and irritable until one gets used to the low carb regimen. Keep in mind that there are several different versions of low carb diets.

2. Paleolithic Diet (Paleo Diet)

The Paleolithic (Paleo) diet seeks to replicate what humans ate during the Paleolithic Era. This diet may also be referred to as the Stone Age Diet, Cave Man Diet, or Hunter-Gatherer Diet. The Paleo diet is purported to promote weight loss as well as provide high fiber, protein, and omega-3 fats.

Foods You Can Eat:

  • Lean Meat (skinless chicken breast, turkey, cuts of lean beef like sirloin and extra-lean hamburger, cuts of lean pork, seafood)
  • Eggs
  • Fruits including berries
  • Vegetables including root vegetables like carrots
  • Nuts such as walnuts, macadamia, almonds, pecans, and pistachios
  • Seeds such as pumpkin seeds, sesame seeds, and sunflower seeds
  • Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado

Foods To Avoid:

  • Grains
  • Pasta
  • Bread
  • Cereals
  • Potatoes
  • Sugar
  • Beans
  • Dairy Products

The Paleo diet may seem similar to the low carb diet and it is in some ways. For instance, it doesn’t allow grain products. However, the Paleo Diet does allow fruits. In addition, it makes a distinction between lean meat and fatty meat which I think is beneficial. Moreover, cheese can be eaten on a low carb diet but dairy is not allowed on the Paleo Diet because it would not have been a food consumed during the Paleolithic era.

I like the Paleo Diet because it provides fiber, protein, and healthy fats.

3. Anabolic Diet

The Anabolic Diet was developed by Dr. Mauro Di Pasquale. He developed this diet primarily for bodybuilders looking for an alternative to steroids and other drugs. He states, “The Anabolic Diet maximizes the production and utilization of the Big 3 growth producers – testosterone, growth hormone, and insulin – and does it naturally. It also shifts the body’s metabolism from that of a sugar burning, fat producing machine to that of a fat burning machine.” The Anabolic Diet is a high fat/high protein/low carb diet with a twist. The Anabolic Diet employs a method called carb cycling. For example, you eat a high fat/high protein/low carb diet for five days followed by a high carb diet for two days.

A more generic term for this diet would be cyclic ketogenic diet or simply carb cycling. The idea is that you must eat fat to burn fat. You can find specific guidelines about what to eat on low carb versus high carb days online.

So, it’s not as strict as a low carb diet because you can carb up for a day or two. You still need to watch the total amount of calories that you consume because you’re not a bodybuilder trying to gain weight, you’re a wrestler trying to stay lean or even lose weight.

I’ve never tried this diet before and have no idea how it would work for a wrestler. I suppose, in theory, that one could eat low carb during the week and carb up on Saturday when tournaments are usually held. On the other hand, eating a lot of fat seems like a strange idea to most of us. If this diet interests you, I would suggest doing an internet search for anabolic diet or cyclic ketogenic diet to learn more.

4. Intermittent Fasting (IF)

This is a way of eating of that involves cycling periods of fasting (i.e. not eating) and eating. You can fast for 24 hours once or twice a week. The idea is that fasting twice a week reduces the total number of calories one takes in during any given week. For instance, you may have dinner at 6:00 pm one evening and not eat again until 6:00 pm the following evening. If you normally consume three meals a day, then you would simply skip breakfast and lunch two days a week but still have dinner on those days. Sure you might get a bit hungry, but it’s only 24 hours and you’ll only do it about twice a week. You never technically have to go a day without eating. If you eat at 6:00 pm on Monday, you can still eat on Tuesday; you just have to wait until 6:00 pm again. A good book on the subject of IF is Eat Stop Eat by Brad Pilon.

A somewhat similar fasting routine is called The Warrior Diet created by Ori Hofmekler. On this regimen, you eat one main meal at night and you have the option of eating a small amount of food during the day. You follow this routine every day. You can eat some fruits and vegetables during the day. You can also eat small amounts of lean meats and eggs or a low-carb protein shake. You eat no grains or starches during the day. At your main evening meal, you can consume essentially anything you want but in a certain order. You eat vegetables first, then protein, and then if you’re still hungry you can eat some carbohydrates.

While using the intermittent fasting method, you still want to eat healthy. While you can basically eat what you want when not fasting, you still want to eat fruits and vegetables and healthy sources of protein and carbohydrates. You can eat other foods too (e.g. a dessert) but don’t use your non-fasting period as an excuse to binge on junk food.

5. Body for Life

Bodybuilder and entrepreneur Bill Phillips was the founder of Muscle Media 2000 magazine and later acquired the ESA supplement company. He is perhaps most known for authoring the book Body for Life: 12 Weeks to Mental and Physical Strength. In this book he outlines a workout strategy and dietary strategy to transform one’s body.

The dietary strategy involves eating six small meals a day which is believed to promote stable blood sugar and insulin levels. Small meals are also believed to be easier to digest and assimilate than three larger meals.

What can you eat for each small meal? You can eat a portion of protein and a portion of carbohydrate. You are also encouraged to eat a serving of vegetables with some meals. A portion is about the size of the palm of your hand or your clenched fist. A potato the size of your clenched fist is a portion as is an apple. Two slices of whole wheat bread is a portion. A skinless chicken breast the size of your palm is a portion. You can also use MRP (meal replacement products) shakes and nutrition bars like Myoplex, Met-Rx, Meso-Tech, Muscle Meals, etc. that provide protein, carbs, and other nutrients all in one bar or shake.

Possible Meal Ideas:

  • One omelet and two slices of whole-wheat toast
  • Egg whites and oatmeal
  • Pancakes made with egg whites, oatmeal, protein powder, and fat-free yogurt
  • Combine one portion of low-fat cottage cheese and one portion of fat-free, sugar-free yogurt
  • One serving of chocolate MRP shake
  • Turkey burger on a whole-wheat bun
  • Chicken breast, steamed brown rice, and broccoli
  • Grilled sirloin steak, potato, mixed vegetables
  • One MRP nutrition bar

You are also encouraged to drink 10 glasses of water a day. You can consume one tablespoon of healthy fat a day such as olive, safflower, canola, sunflower, or flax seed oil. You can also consume small amounts of natural peanut butter and avocado.

You are encouraged to take one day off a week and eat whatever you want.

This plan is nice because you don’t have to count calories and you probably won’t get hungry eating six small meals a day. It may be hard to follow if you have a busy schedule.

6. Fit for Life

When Harvey Diamond co-authored Fit for Life, he helped bring the concept of natural hygiene into the mainstream. This way of eating isn’t just about how much you eat but also when and how you eat it. This regimen is based on the principle of proper food combining. The idea is that different foods are broken down differently by the body and therefore should be eaten separately. Harvey Diamond makes a distinction between live foods (high-water-content food like fresh fruits and vegetables) and dead food (e.g. processed foods).

The Guidelines:

  • Fruit is always eaten alone at least two to three hours away from any other food.
  • Never eat more than one concentrated food (i.e. protein or starch) per meal.
  • Never combine starches and proteins (e.g. cereal and milk, bread and cheese, pasta and ground beef, fish and rice).
  • You can combine protein with vegetables or starches and vegetables.
  • Fat (e.g. butter, olive oil) is considered neutral. However, don’t combine fat with protein.
  • Eggs and dairy products are discouraged.
  • Meat is discouraged but should be eaten alone or with vegetables if consumed.

Meal Ideas:

  • Breakfast – Fruit is encouraged because it is the food with the highest water content and is considered to be the best food to consume. So, you could eat two or more oranges or two apples or two bananas or other fruits and fruit combinations. However, if you don’t like fruit you could have scrambled eggs with tomato and broccoli (i.e. protein and vegetables) or toast with butter (i.e. starch and fat). But, do not have eggs and toast or cereal and milk.
  • Lunch – You could have a large vegetable salad with some olive oil and lemon. You could skip the olive oil on your salad and put some pieces of grilled chicken on it. You could have a vegetable salad and some bread sticks. You could have vegetable soup and some bread sticks. Alternatively, you could have avocado slices and other vegetables (e.g. tomatoes) between two slices of whole-grain bread. You could have a large baked potato with butter and vegetables (just be sure to steer clear of bacon bits, cheese, and chili).
  • Dinner – You could have fish (or chicken or beef), vegetables, and a vegetable salad. Or, you could have rice (or couscous or pasta) with vegetables, and a vegetable salad. Or, if you like potatoes, then you could have a big baked potato with butter and vegetables.
  • If you want milk, yogurt, or ice cream then eat it alone at least two or three hours away from other food.
  • If you want fruit for a bedtime snack, then eat it alone at least two or three hours after dinner.

The motivational speaker and self-help guru Tony Robbins is an advocate of food combining. I’ve never tried it before. The good thing is that it focuses a lot on fruit and vegetables. In addition, your calories may be limited (helping with weight loss) when you can’t combine starches and proteins, but at least you can still consume them if you choose.

7. High Carb/Low Fat Diet

Some doctors and nutritionists recommend a high card/low fat diet to lose weight and stay healthy – the exact opposite of the low carb advocates. Some names associated with low fat diets include Walter Kempner, Nathan Pritikin, Dean Ornish, and John McDougall. According to Dr. McDougall, his diet is “a diet of plant foods, including whole grains and whole grain products (such as pasta, tortillas, and whole-grain bread), a wide assortment of vegetables, and fruit.”

The advocates of these diets claim that a person can enjoy unlimited quantities of fruits, vegetables, and whole grains without feeling hungry. These diets contain less fat and more fiber than other diets.

According to Dr. McDougall, “Carbohydrate is the body’s preferred fuel for daily activities and high-intensity exercise performance. Following a low-carbohydrate regime will impair performance.”

A baked potato is only about 160 calories and essentially fat free. An apple is only about 100 calories and also essentially fat free. A slice of whole wheat bread is only about 75 calories and essentially fat free. A bowl of oatmeal is about 165 calories, 4 grams of fat, and 4 grams of fiber.

In contrast, a 3 oz. patty of 85% lean ground beef (broiled) is about 213 calories and 13 grams of fat. And, a McDonald’s Quarter Pounder with Cheese is about 510 calories and 26 grams of fat. Moreover, a Snicker’s Bar is about 270 calories and 14 grams of fat.

I’m not sure why everyone is so worried about cereals, potatoes, fruits, and breads. You can eat a lot of those foods for few calories if you don’t add condiments.

Martin Katahn, author of The T-Factor Diet, believes that it is mainly fat in your diet that determines your body fat. He contends that protein and carbohydrate calories don’t really matter that much. So, his approach is to count the fat grams in the food one eats and to keep the number low. He does, however, warn people to steer clear of highly processed fat-free desserts and snacks. Get your carbohydrates from fresh fruits, vegetables, and grains. In addition, eat lean meat, chicken, and fish.

8. Satiety Index

The Satiety Index (developed by Susanna Holt, PhD.) measures the extent to which certain foods provide satiety (i.e. fill you up and satisfy your hunger). Certain foods are simply better at filling you up than others.

For the most part, foods that are high in protein, water, and fiber provide the most satiety.

Carbohydrates are also better at producing satiety than fatty foods.

All foods on the index are compared with white bread which is given the rank of 100.

Some Satiety Food Rankings:

  • Croissant – 47%
  • Doughnuts – 68%
  • Yogurt – 88%
  • Corn Flakes – 118%
  • White Rice – 138%
  • Cheese – 146%
  • Eggs – 150%
  • Whole Meal Bread – 157%
  • Beef – 176%
  • Popcorn – 154%
  • Apples – 197%
  • Oranges – 202%
  • Oatmeal – 209%
  • Potatoes, Boiled – 323%

As you can see, potatoes provide a much higher level of satiety than a croissant. Similarly, oatmeal is more satisfying than a doughnut. In addition, eggs are more satisfying than yogurt. Seemingly, a sandwich made with whole meal bread with some lean beef or tuna along with an apple could make a satisfying and filling lunch.

A concept related to satiety is caloric density or energy density. Caloric density is the number of calories in a specific amount of food. Foods high in fat have the highest energy density while foods high in water content have the lowest energy density.

For instance, cucumbers, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelon, cantaloupe, carrots, oranges, and apples are very low in caloric density. Some other low caloric density foods include oatmeal, grapes, low-fat cottage cheese, peas, corn on the cob, potatoes, rice, and pasta.

In contrast, foods such as French fries, chocolate cake, pretzels, croissants, doughnuts, onion rings, chocolate chip cookies, bacon, milk chocolate bars, potato chips, and peanuts are much higher in caloric density. Even though pretzels are essentially fat free, they are high in energy density because they lack water and fiber.

Fresh corn (e.g. steamed corn or corn on the cob) has a caloric density of 0.92. However, a corn muffin has a caloric density of 4.14 and corn bread has a caloric density of 4.27. So, choose a big bowl of steamed corn if you’re hungry.

Some low-fat cottage cheese and grapes could make a satisfying and filling meal.

9. Food Exchange System

The food exchange system is a dietary regimen most commonly associated with diabetic individuals. However, the food exchange system can be used by any individual as a guide to help them lose weight. Following this regimen can help one to plan balanced and nutritious meals.

The foods in this system are divided up into categories: starches (e.g. bread, cereals and grains, starchy vegetables, beans and peas), fruits, milk and yogurt, meat and meat substitutes, vegetables, and fats.

You need to know what constitutes a serving size. For instance, a serving of starch could be ¾ cup of ready-to-eat unsweetened cereal, 1 slice of bread, or ½ a bagel. A serving of fruit may be one small apple, banana, or orange. A serving of milk may be 1 cup of fat-free skim milk. A serving of meat may be 1 ounce of meat, poultry, fish, or cheese. A serving of vegetables may be ½ cup of cooked vegetables or 1 cup of raw vegetables. A serving of fats may be 1 tsp. of butter or 1 tsp. of olive oil. These are just a few of the examples. There are also free foods like 1 tbsp. of fat-free mayonnaise or ¼ cup of salsa. In addition, there are ways of determining exchanges for sweets and combination foods (e.g. casseroles, pizza, and soups).

For a 1,200 Calorie Meal Plan You May Eat:

  • 5 Starches
  • 2 Fruits
  • 2 Milks
  • 5 Meats
  • 3 Vegetables
  • 4 Fats

So, you might have a breakfast that contains 1 starch, 1 fruit, 1 milk, and 1 fat. Then you would divide the remainder of your exchanges amongst lunch, dinner, and possibly snacks. Some people find this easier than counting calories.

A somewhat similar regimen may involve using the original USDA Food Pyramid as a guide for eating. According to Jane Kirby (a registered dietitian) and the American Dietetic Association, one can use the food pyramid to plan a weight-loss diet.

A Possible 1,200 Calorie Meal Plan:

  • 5 Bread group servings
  • 3 Vegetable group servings
  • 2 Fruit group servings
  • 2 Milk group servings
  • 5 ounces total for a day for Meat group (divide up into 2 or 3 servings if you want from lean meats or eggs)

10. Counting Calories

Calorie counting is nothing new.

A Los Angeles physician named Dr. Lulu Hunt Peters published a book entitled Diet and Health, With a Key to the Calories in 1918. She recommended consuming no more than 1,200 calories per day, with somewhat more allowed after one’s goal weight was reached.

Calories in Carbohydrate, Protein, and Fat:

  • Carbohydrate = 4 calories per gram
  • Protein = 4 calories per gram
  • Fat = 9 calories per gram

Keep in mind that 3,500 calories = 1 pound of fat. Therefore if you cut 500 calories a day from your diet, you’ll lose approximately one pound a week (7 days x 500 calories = 3,500 calories).

A simple formula for losing weight is to take your current bodyweight times 10 and eat that number of calories daily to lose weight. For example, a wrestler who weighs 150 pounds would eat 1,500 calories daily (150 x 10 = 1,500). To maintain your weight, take your bodyweight times 15. A 125 pound wrestler wishing to maintain his weight would eat 1,875 calories daily (125 x 15 = 1,875).

Calorie counting is becoming popular again. For example, you may have noticed packages of 100-calorie snacks in the supermarket.

You can still find books listing calorie counts for common foods as well as restaurant foods. And, almost every food at the supermarket contains nutrition information including calories.

Calorie counting can be inconvenient. Individuals sometimes get hungry on a calorie-controlled diet. Nonetheless, calorie counting works for many people.

Final Words

The best advice I have to give is to simply wrestle at your natural weight. But, I know that many of will choose not to because you think you’ll be more competitive at a lower weight. Some of you may have to cut weight to reach a certain body weight in order to make the team.

I used to eat a lot of oatmeal and other cereals, whole wheat bread, rice cakes, potatoes, apples, oranges, bananas, carrots, green beans, milk, yogurt, cheese, and lean meat during my high school wrestling career. I counted every calorie and limited my fat intake because that’s what worked for me.

It’s interesting to look back at what I ate. I ate a lot of oatmeal which is low on the glycemic load, low in caloric density (when cooked with water), relatively low in fat, and high on the satiety index. I didn’t know all of that back when I was wrestling. I just knew that oatmeal was low in calories and provided a filling breakfast.

I also ate a lot of apples and green beans. These foods are low in calories and fat, but are high in water content and fiber. In addition, I ate a lot of potatoes which are very high on the satiety index.

You may be different.

Perhaps you’re one of those guys that can lose 5 to 10 pounds of water weight in a practice. Or, perhaps you like meat and, therefore, a low carb diet would suit you better.

Even some of the greatest wrestlers can become disheartened with dieting and cutting weight. Three- time NCAA wrestling champion and Olympic silver medalist Barry Davis cracked once when faced with the strain of cutting weight. He almost missed the Big Ten Tournament in 1982 because of the pressure of cutting weight. Many other great wrestlers have had tough experiences cutting weight as well.

On the other hand, John Smith (two-time Olympic gold medalist and winner of multiple world championships) took a different approach to weight control. He disciplined himself to maintain year-round weight control (according to Wrestling Tough by Mike Chapman). Smith kept near his competition weight throughout the year.

Other wrestlers have had success by working hard and wrestling near their natural body weight and sometimes cutting no weight whatsoever.

If you decide to cut weight for wrestling, please don’t starve and dehydrate yourself. It’s unhealthy, dangerous, and will most likely hurt your performance. Try always to eat balanced and nutritious meals. If you decide to lose weight, figure out what works best for you.

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Physical Therapy and Sports Medicine – Know the Differences

It isn’t unusual to use the terms sports medicine and physical therapy interchangeably. However the two aren’t exactly the same things even though you may find yourself the patient of both fields at the same time.

While compatible, the difference between the two branches of medical discipline is clear. Both are effective for treating injuries, diseases and disorders of the muscle and skeletal systems of the body and both are useful for the prevention of future injury or disease symptom reoccurence. By taking an individual look at both types of medical assistance, you will soon see the differences between physical therapy and sports medicine.

Let’s take a look at the field of physical therapy first. Unlike sports medicine, physical therapy as a whole is devoted to correcting any injury, disease, or disorder of the bones and muscles that can be treated with non invasive techniques. The focus is to provide patients with relief from pain, improve their muscle, joint, and bone function, while providing techniques the patient can use on their own for additional healing. The primary tools of a therapist are good diagnosing and evaluating skills, knowledge of the musculoskeletal system, and knowledge of which therapy is effective for each situation.

One large difference between the two is that physical therapy doesn’t only deal with sports related injuries or problems. Physical therapists can choose to specialize in their careers with emphasis on things like pediatrics, geriatrics, and neurology. Other areas of expertise included in physical therapy are sports, cardiovascular sciences, and occupational therapy.

When you are looking at the differences between these two healing arts you certainly can’t overlook sports medicine. The type of medical discipline is solely used for sports related injuries and disorders. While sports physical therapy techniques are commonly used in addition to sports medicine, sports medicine may involve surgeries, procedures, and medications not used in physical therapy. Sports medicine practitioners also can have specialty fields as well. Orthopedics and skeletal emphasis are common. Advanced study of how long term sporting activities and treating sports related injuries are always a part of this particular discipline.

Understanding the difference between physical therapy and sports medicine may be key to determining how to best treat your physical problem. While they can and are commonly used together, each one has its own distinct benefit. Your medical care team can further help distinguish the two and point you in the right direction in terms of your health care needs. The important thing is take care of any injury, sports related or not, to ensure your body’s function in the years to come.

The difference between these two medical approaches is obvious. Although the two are often used together, each one has its own purpose and uses. Your doctor can give you advice on which specialist is right for your needs.

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