I could just say “yes” and call it a day but I would really like you to have a deeper understanding as to why this is so!

We need to start off by having an understanding of  what detoxification really means.  Generally speaking, detoxification is the process of   removing chemical substances from the body.  Among the thousands of chemical reactions that occur in your body and that are responsible for making your body function normally, there is a handful of reactions that are specifically designed to help your body rid itself of chemical toxins.

Just as most of the chemical pathways in the human body have been studied extensively and have become well understood, the particular reactions that take care of removing toxins from the body have also been solidly documented and in fact, have been clarified in such detail that only a true biochemistry geek would stay awake reading about them.  This level of detailed understanding about detoxification reactions exists largely due to the work that has been done on drug metabolism– which means how medications clear the body.

Detoxification chemistry is no different than other chemical reactions in the body, it has particular requirements for optimal function.  It needs specific nutrients available in order to turn fat loving chemicals  into easily eliminated, water soluble substances.  Some of these nutrient requirements are vitamins A, B2, B3, B6, B12, Folic Acid, specific amino acids, certain minerals like zinc, selenium and sulphur and a slough of antioxidants.  Final excretion of toxins through the kidneys requires a specific pH that is on the alkaline side of the pH scale.

Losing Weight by Detoxification
So now let’s get to the point at hand.  We are all exposed to chemical toxins whether that’s from our skin and hair care products, the lining inside pizza boxes, canned food or microwave popcorn bags, or maybe from plastic water bottles, clothes that have been dry cleaned or even the dust in your house which holds a plethora of toxins.  These toxins, omnipresent yet invisible, can have tremendous effects on our system of hormones as they slowly accumulate in our tissues over time.  It is this accumulated burden of toxicity that can start to erode our health by instructing our hormones to act in very different ways than originally intended.  I often speak of the ability that toxic chemicals have to derail your metabolic train to another track whose destination is stubborn weight gain.

The balance of your hormonal health, particularly insulin, is critical to maintaining normal weight. It is well documented that conditions involving resistance to insulin and therefore weight loss have correlated with higher blood levels of chemicals such as Bis Phenol A (BPA) and pthalates.  If you have tried to lose weight over and over again and can’t, doesn’t it make you wonder what is blocking your body’s ability to do that?

Cleansing vs Detoxification
These 2 terms are often used interchangeably (even I exchange one for the other at whim) but in reality, detoxification refers to the particular chemical pathways I’ve discussed while cleansing has more of a sense of lightening the incoming food burden while improving the elimination function of various organs such as the bowel, kidneys and skin.  If we speak of detoxification in a more biochemically exact way then the following comments are of interest:
~taking a bowel cleansing product and still eating a nutrient depleted diet, doesn’t mean you are truly detoxifying your body.
~fasting on liquids or using The Master Cleanse of water, lemon juice, cayenne and maple syrup does not mean that the detoxification reactions are enhanced.
~eating a totally raw diet does not insure optimal detoxification function.
~following a vegan or vegetarian diet certainly does not secure optimal detoxification.

This isn’t about one being better than the other but really that one beautifully complements the other. Providing the required nutrients to enhance detoxification reactions while cleansing the organs by improving their elimination is your best combination to rid the body of accumulated toxins, particularly the ones that just might be blocking your weight loss!

The holidays make us too busy, too stressed and therefore too tired.  And because we’re tired but need to keep going, we reach for the easiest and fastest thing that seems  to help us do that and that’s not a salad–it’s sugar!  If you understand the metabolic mechanics of the holidays then you’ll know how to beat the fatigue, depression and out of control cravings that come from this wonderful but chaotic time of year!

1. FRUIT: Forget about fruit juices and keep your fruit servings down to 2 low glycemic fruits per day.  No dried fruit.  Fruit cake, banana bread or persimmon pudding does not count as a fruit serving and just because a fruit is in the name doesn’t make it
   healthy!
2. SWEETENERS: Turbinado, demirara, brown sugar, maple syrup, agave, honey, fructose, palm sugar, evaporated cane juice, dried palm sugar, rice syrup, barley malt……….need I go on? These are all high glycemic and need to be limited.  Don’t sweeten your hot beverages and absolutely DO NOT substitute with artificial sweeteners……unless you’d like to gain weight and add toxins to your brain.
3. FAT FREE: Yeah right, less fat but guess what there is usually more of?  Yep, sugar.
   Remember to read the label for the GRAMS OF SUGARS in the food item particularly if it says it is reduced fat or fat free!
4. BREAKFAST: Have it! No, not a coffee and a bran muffin.  That might sound healthy
   but it’s just a cupcake for grown ups and hence, a high glycemic load!  Be especially aware about having a protein dominant breakfast during the holiday season, not a carb laden bakery item.
5. ALCOHOL: Ok, here is where you can really pack it in!  The triple whammy for glycemic load, calories and food intolerance is the traditional egg nog–let alone spiked egg nog!  Run to the other side of the room if this is being served. Those seemingly cozy hot toddies are carbohydrate bombs.  Remember that alcohol is expert at moving through mucus membranes and will start effecting your blood sugar even before you swallow it!  If you are going to enjoy ONE glass of wine, do so with your meal!
6. BALANCE: This doesn’t mean to figure out how to hold your wine glass and hors d’oeuvres plate in the same hand so you can grab more from the buffet table with the other.  It means to make sure you are having lean protein servings, healthy fat choices and many low glycemic vegetable servings with a modest 1/2 cup healthy carb on your plate.  Balance means that you know you are going to a Holiday party where you will likely have a dessert (1 small serving), so you don’t eat ANY sweets the rest of the week.
7. EXERCISE: No matter what–move!!!  You MUST use your muscles during the holiday season in order for them to burn stored carb and fat!  I know it’s cold and rainy out–go to the gym, just get there.  No gym membership but you have a 2 story house or an uphill driveway?  Then burst up those stairs or driveway with an easy walk down and repeat and repeat and repeat!  Get that book on tape and go for a walk, in fact, as one of my clients does, she allows herself another chapter–but onlyif exercising!

If you are super vigilante about your carb and sugar intake through out the holiday season, a small indulgence at your favorite holiday get together won’t turn into days and days of continual carb loading,  elevated insulin levels and a source of next year’s resistance to weight loss!

I know you’re aware that repetitive stress, sitting too long, being overweight, an old injury, poor posture and even ill fitting shoes can all contribute to joint pain whether that’s in your back, your knee or your neck. But are you aware that your blood sugar and how you manage it can be THE source of your joint aches and pains?

You heard that right and here we go again… your diet and your body parts are most definitely connected. I know you’re aware of that and if you follow my articles, you know that certain foods like gluten and dairy can really be culprits for a whole host of health ailments. But now I’m not just talking about what you eat, I’m also talking about how you eat, when you eat, how much you eat, how fast you eat, the stress that is present when you eat and believe it or not, even if you eat!

All of these aspects about eating are incredibly important when it comes to managing your blood sugar level. In other words, everything about your pattern of eating including what you eat results in either a stable blood sugar level that gently rolls up and down like the soft swells in the ocean on a very calm day, or it results in jagged spikes that soar upwards like the Eiffel Tower and plunge downward like a roller coaster or maybe your blood sugar rises but then keeps slipping to the bottom where you’ll simply want to eat again to revive your brain and yourself back to productivity. And I can’t leave out the blood sugar that promptly rises with eating but then stays up there like the world’s most efficient hot air balloon, never to come down but also never to really deliver the glucose in your meal all the way into your muscle cells for fuel. You’ll want to eat again even though you just ate, and you’ll particularly want something sweet since your muscle cells are actually starving! This is an example of overeating and starving all at the same time! A common nutritional picture in America: overfed and undernourished! This last scenario where your blood sugar level stays elevated means that your insulin level also stays elevated as it works like a dog trying to get glucose into the muscle cells but can’t. That’s because insulin has worn out its welcome and the muscle cells have stopped responding to insulin. Elevated insulin is a key to turning on the body’s inflammation waterfall and thus begins the joint destruction process! Arthritis starts out as systemic inflammation that ultimately focuses at the joints and surrounding tissues.

So let’s review! You haven’t had great eating patterns for awhile now, even though you might eat healthy foods. Then you notice that you really crave sweets, especially after dinner. Or, you get really tired after you eat or you have to eat again even though you just ate. Now you’re getting cranky and maybe a muffin top too and just like your mood, your sleep’s not so great either! And before too long, the morning stiffness and aching joints with exercise start showing up! Maybe it just shows up in your fingers, hands or feet but joint inflammation is definitely setting in! Do you see how the joints become a problem but it started way back with inflammation coming from poor eating patterns? Arthritis is a condition and it’s also a clue. A clue that something deeper in the body needs help.

Please let me know the next time your orthopedist tells you to take a look at what you’re eating or how you’re eating when you go in for a visit because your joints are hurting or your arthritis is acting up!

I won’t hold my breath waiting!

Judging from the more than 700 million dollars a year spent on laxatives in the U.S. you can guess that constipation is a common condition that millions of Americans are seeking help for. As common as constipation seems to be, do you think that the education about understanding its causes and how to improve it are as prevalent? I don’t think so. That’s why I would like to outline for you some of the basic facts about constipation as well as some lesser known and even surprising information that just might help you or someone you know that suffers from the dilemma of constipation. Oh, that’s right, you might not know someone else who suffers from it because people don’t really talk about it!

Click below to listen to the podcast!

You can listen to the article here.

Judging from the more than 700 million dollars a year spent on laxatives in the U.S. you can guess that constipation is a common condition that millions of Americans are seeking help for. As common as constipation seems to be, do you think that the education about understanding its causes and how to improve it are as prevalent? I don’t think so. That’s why I would like to outline for you some of the basic facts about constipation as well as some lesser known and even surprising information that just might help you or someone you know that suffers from the dilemma of constipation. Oh, that’s right, you might not know someone else who suffers from it because people don’t really talk about it!

One basic aspect of constipation is that it is an issue of dehydration or dryness in the bowel. So, among the basic instructions that most health practitioners will give you is to drink plenty of fluids. Remember those should be caffeine free beverages since caffeine is a diuretic and ultimately contributes to dehydration and further constipation. However, caffeine is also a bowel stimulant and many people rely on their coffee to trigger bowel elimination in the morning. Whenever my patients answer “no” to having constipation, I always evaluate if bowel stimulants, laxatives, or supplements are being used to assist in elimination. If so, then the real answer to “do you have constipation?”is actually, “yes!”

Other basic instructions to combat constipation usually include getting enough fiber and exercise. The correct fiber choice for constipation should be INsoluble fiber which enhances the motion of the colon walls encouraging the colon to empty itself vs. soluble fiber which has a quality of bulking the stool and is better for loose bowel conditions. Good insoluble fiber choices include ground flax, chia seeds, vegetables and nuts and seeds. High fiber vegetables that you have to chew and chew are key! Lesser known about fiber is that it is a key source of fuel for the good bacteria of the large intestine. The bacteria ferment the fiber which results in production of fatty acids that are critical nutrients for the cells of the colon! Some of these fatty acids have been shown to stop colon cancer cell growth in the laboratory setting! That’s powerful and it all started with fiber!

So those are some of the basics, now let me list for you additional information about constipation causes and cures, some of which may surprise you.

CONSTIPATION:

• is not only defined by skipping 1 or more days of bowel elimination but also includes passing stools that are hard, small, incomplete or require straining.
• can be a source of lower back pain and lower back problems can also create constipation. Chicken or the egg? An integrated nutritional and spinal exam will tell.
• symptoms can appear or worsen during the Autumn months which aggravate dehydration in the body.
• is often overlooked as a reaction to intolerant foods because it doesn’t have the same acute or immediate presentation that diarrhea can have.
• is one of the classifications of irritable bowel syndrome. There is IBS-D, diarrhea dominant, IBS-C, constipation dominant, and then mixed and alternating types of IBS. So, you may actually have IBS which requires deeper assessment and treatment protocol.
• medications that act to suppress the central nervous system can also suppress the activity of the large intestine such as: narcotic pain killers, antidepressants and blood pressure drugs.
• can occur from taking certain supplements such as iron or calcium.
• can be easily relieved by taking Magnesium.
• can be a symptom of low thyroid function and may be the only tip off that thyroid function is slipping.
• can be helped by taking probiotic supplements, or good bacteria. Bifidobacteria are the predominant beneficial microbe of the large intestine over lactobacillus acidophilus which is more well known but dominates in the small intestine.
• in Ayurveda, can be the result of the lack of a specific downward moving energy in the body along with too much fast moving energy in the mind. I teach my patients to sit still, quieting the mind and breathe smoothly, slowly and rhythmically into the lower abdomen for 5 – 15 minutes to help reverse these dysfunctional energies.
• can be the result of nervous system imbalancesand not just digestive system issues. This requires its own list of key points:~ proper bowel elimination requires a good balance of brain chemistry and constipation can point toward inadequate serotonin or dopamine. Amino acid therapy could be helpful in this case.~ the intestines have their own nervous system called the enteric nervous systemwhich can be damaged from chronic laxative use, whether the laxative is ‘natural’ such as Senna or not such as Ex Lax. Prolonged use of laxatives can produce tremendous intestinal dysfunction later in life.~ Conditions that impair the brain’s nerve cells such as Alzheimer’s and Parkinson’s Disease can also impair the intestine’s nerve cells. Abnormal motion of the lower bowel resulting in constipation would therefore not be a surprising symptom for those with these conditions and taking extra care for good bowel health would be warranted.

  ~ anything that stresses us and causes us to feel uptight with difficulty to relax can contribute to constipation. Normal and easy elimination of stool from the lower colon needs the calm part of our nervous system to dominate.

  If you suffer from constipation, I hope that you have found a few good ‘take aways’ here. Diligently attending to any one of these tips could be the missing piece in solving your constipation dilemma!

You can listen to the article here.

People who come to work with me have a variety of health complaints and it’s not their type of complaint that is a common thread but rather that they all have symptoms that they’ve tried to get rid of over and over again, either on their own or with professional help but to no avail! Their symptoms persist, solutions seem improbable and their feelings of frustration and hopelessness are increasing.

Discovering someone’s food intolerances, particularly gluten intolerance whether Celiac or Non Celiac is particularly gratifying because it can be the source to so many seemingly unrelated health issues. The simple remedy of establishing a gluten free life is incredibly rewarding because it’s in your control, it costs nothing to implement, it doesn’t involve taking medications and can finally result in the disappearance of previously unresolved health issues.

BUT, what about the person who IS living gluten free and STILL has digestive issues and hasnʼt been able to get help for that either!? Letʼs look at a few real cases that Iʼve worked with to find out what was wrong and how it was resolved:

Robert from Portland
Robert came to me with complaints of hip and back pain, random but consistent diarrhea and seemingly increasing intolerance to more foods. Robert was already living a strict gluten free life as he had been diagnosed with Celiac Disease 2 years prior. His doctors felt that his current symptoms were because of his challenging and fragile digestive function due to Celiac Disease. Although this description can be true with unhealed digestive tracts of gluten intolerant people, Robert had been strict with his GFD (gluten free diet) and took appropriate supplements for the first 12 – 15 months following his Celiac diagnosis in order to heal his gut lining and replete the nutrient deficiencies that result from gluten induced malabsorption.

During his 2 hour comprehensive assessment with me there were many things that shed light on why he continued to suffer but the light bulb went on for me when I asked him to think of ANYTHING that was going on for him when his symptoms first occurred. His answer meandered along for awhile, listing a few different events going on then, he was recalling the time of year…….his son had graduated from middle school, they celebrated with friends by going to a water theme park and then they……….Bingo – that’s it!

I knew he had to do a stool test looking for abnormal microorganisms. Unfortunately, water theme parks are a favorable environment for fecal born organisms such as cryptosporidium–a water born critter that can cause diarrhea and digestive malaise…… And thatʼs exactly what his test results showed: cryptosporidium, positive.
Once Robert received the appropriate antibiotic against this microbe, his symptoms cleared. It took awhile since crypto is not easily eradicated, but he eventually regained normal digestive function and with a proper stretching program, he even eliminated his hip and back pain.

Jake from San Francisco
This is another ʻcrypto caseʼ (ie. cryptosporidium positive on his stool analysis) of a teenager with increasing weight loss, bad gas, random soft stools and mediocre exercise tolerance who was already living gluten free since he was 10 years old, but hereʼs the catch. Because Jakeʼs doctor was not aware of the functional medicine specialty labs that use advanced DNA detection techonology such as Metametrix Labs or Genova Diagnostics, he didnʼt trust the lab results that Jake and his mother brought in from our previous testing. The doctor ordered Jake to do another stool test with a local lab (no DNA detection for microbes) only to find negative results for cryptosporidium. The doctor concluded that Jake didnʼt have crypto and probably just needed to bulk up on his foods to gain weight and improve his energy. He told Jake to eat a lot of bread and cheese and drink milk everyday–all foods that make Jake very sick!

Jakeʼs family found another doctor who would treat Jake for the cryptosporidium infection and slowly but surely Jake improved and his weight and energy began to climb again to normal levels for his age group.

Gina from Berkeley
Gina is a busy mother of 3, a small business owner and volunteers at her kidsʼ school. She and 2 of her 3 children all live gluten free and she has done so for 5 years! In the last 3 years she has had increasing gas and bloating, interrupted sleep, an energy level that no longer feels robust and carb cravings that seem to be winning. Obviously, anyone could guess that Gina has a lot of stress in her life and as a practitioner, I know that stress alters the integrity of the intestinal lining. Once again, after a comprehensive inquiry and physical exam I could tell that Gina needed to do a stool test to assess her digestive environment. Her test results came up positive for significant yeast growth which is not an uncommon finding when stress compromises the balance of the digestive systemʼs microbes. The yeast, in turn, encourages Ginaʼs desire for carbs which, when eaten, keeps the yeast population going strong! Following a well rounded treatment protocol for yeast which addressed aspects of not feeding the yeast, balancing them and eradicating their overgrowth, as well as focused training for stress management, Ginaʼs digestive system as well as her energy and sleep returned to normal function. Being able to button the top of her pants again was a bonus since her bloating disappeared!

So for those of you who ARE gluten free and your digestive system STILL isnʼt right, donʼt despair, youʼre not crazy, there is so much more to the digestion picture than just living gluten free. Yes, the digestive system is complex and a variety of issues other than gluten intolerance can be disrupting your digestion. But with a detailed and integrated functional evaluation there are also many opportunities to uncover the sources of your digestive complaints which will then lead to clear solutions. Donʼt despair!

People who come to work with me have a variety of health complaints and it’s not their type of complaint that is a common thread but rather that they all have symptoms that they’ve tried to get rid of over and over again, either on their own or with professional help but to no avail! Their symptoms persist, solutions seem improbable and their feelings of frustration and hopelessness are increasing.

Click below to listen to the podcast!

You can listen to the article here.

7 SHOCKING FACTS ABOUT GLUTEN THAT JUST MIGHT RELATE TO YOU!

Until very recently, Celiac Disease was thought to be the only severe form of reaction against gluten and that it presented itself in young underweight children who have celiac genes and chronic diarrhea. We now know that Celiac Disease can occur at any age, in any body type with a variety of bowel patterns and it’s even possible that the celiac genes may be absent. Additionally, we finally know that a strong reaction to gluten also exists among those with Gluten Sensitivity, a condition distinct from Celiac Disease. Those of us who are intolerant to gluten and have never been diagnosed with Celiac Disease have always known this to be true but admittedly, we could finally breathe an ʻit’s about time’ sigh of relief when the medical director of the University of Maryland’s Center for Celiac Research, Dr. Alessio Fasano, stated in the August, 2010 American Journal of Medicine: “For the first time, we have scientific evidence that indeed, Gluten Sensitivity not only exists, but is very different from Celiac Disease.” While the prevalence for Celiac is thought to be about 1:100, research proposes that gluten sensitivity could be as common as 1 in every 20 individuals.

That said, let’s move on to some of the more shocking facts about gluten and its potential ravaging effects on your health.

Shocking gluten fact #1: Your response to gluten can be silent!
That’s right, out of the 4 categories for gluten reactivity: (typical = within the digestive tract, atypical = outside of the digestive tract, latent = manifestation later in life and silent), the possibility that your reactions could be silent, otherwise known as subclinical symptoms, is very real. This basically means that your reactions are beneath your experiential radar and you really don’t know that they are happening, however, the physiological damage is still taking place. I have an eagle eye out for this person because their persistent health issues will go on unexplained and the potential is very high for a slow but steady decline in their health.

Shocking gluten fact #2: Your gluten response may have nothing to do with your digestive tract!
I alluded to this in #1. The atypical category of response is one that lies outside of your digestive system. Most commonly, these areas include your brain, skin, joints, liver and thyroid gland. So when’s the last time you had joint aches and pains, a skin rash or maybe you already have a thyroid problem? Did you ever think that a food could be connected to the reason why you have these conditions?

Shocking gluten fact #3: Traditional lab testing may not reveal your gluten problem!
Traditional labs are testing for 3-4 antibodies that act against gluten proteins and related intestinal enzymes. This is good, but they omit testing for additional antibodies
against a handful of other gluten related proteins that are equally damaging and can cause tremendous compromise to your health. A specialty lab like CyrexLabs is doing comprehensive testing for the larger group of gluten proteins and their related antibodies. It’s important to know that testing options other than the lab your doctor is most familiar with are available.

Shocking gluten fact #4: Neurological issues from gluten far outweigh digestive problems from gluten!
This should truly stun you into an introspective silence. Neurological issues mean that the nervous system is involved. That could be anything from mood and attention issues to full blown nerve cell problems like multiple sclerosis. Back in 2007 in the Journal of Neurology, Neurosurgery and Psychiatry, an article revealed this finding:
“patients with a gastrointestinal dysfunction represent only 1/3 of patients with neurological manifestations and gluten sensitivity.” So within the plethora of sources that could be causing your or your children’s moodiness, irritability, poor attention span, lack of focus, headaches or numbness–do you include gluten as one of those possible sources?

Shocking gluten fact #5: Gluten can form addictive, opiate-like substances that can be measured in your bloodstream.
It has long been known that gluten can form opioid substances called gluteomorphins and that these compounds can be measured in your bloodstream. Although most well known by the families and patients in the Autism spectrum population, gluteomorphins can be formed in anyone and can have the same opiate-like results of addiction, reduced pain perception thus increased pain tolerance, sedation, euphoria and constipation. That’s right, that feeling of being addicted to your favorite bread, pasta or crackers is real!

Shocking gluten fact #6: Intolerance to gluten can be connected to the formation of autoimmune Type 1 diabetes.
A study published in 2009 showed that almost 10% of Type 1 diabetics have Celiac Disease. It has been shown that the presence of particular antibodies (GAD 65) have been correlated to the onset of Type 1 diabetes and that these antibodies actually decrease along with the antibodies against gluten once someone follows a gluten free diet. This particular type of autoimmune induced diabetes has been called Type 1.5 (vs Type 1 or Type 2). Watch for Type 1.5 diabetes to hit the health news media before too long.

Shocking gluten fact #7: Your immune system can perceive other foods as ‘gluten look alikes’ and therefore can produce a negative reaction against those foods as well!
Just when you think omitting gluten was the final answer to your unexplained health problem prayers, there’s more. Unfortunately, for some people, eliminating gluten from their diet is just the first food of several more to go due to this confused immune system situation called cross reactivity. Among the more common foods that are cross reactive with gluten are: coffee, dairy, corn, chocolate and sesame. This is a very important
area to address for those who already follow a strict gluten free diet and still don’t feel well. Cross reactive food testing is available also with CyrexLabs.

I hope these shocking truths about gluten have helped you realize that health issues related to gluten are indeed serious ones and that all of the recent hype about gluten is not fad or fallacy but fact!

Until very recently, Celiac Disease was thought to be the only severe form of reaction against gluten and that it presented itself in young underweight children who have celiac genes and chronic diarrhea. We now know that Celiac Disease can occur at any age, in any body type with a variety of bowel patterns and itʼs even possible that the celiac genes may be absent. Additionally, we finally know that a strong reaction to gluten also exists among those with Gluten Sensitivity, a condition distinct from Celiac Disease. Those of us who are intolerant to gluten and have never been diagnosed with Celiac Disease have always known this to be true but admittedly, we could finally breathe an ʻitʼs about timeʼ sigh of relief when the medical director of the University of Marylandʼs Center for Celiac Research, Dr. Alessio Fasano, stated in the August, 2010 American Journal of Medicine: “For the first time, we have scientific evidence that indeed, Gluten Sensitivity not only exists, but is very different from Celiac Disease.” While the prevalence for Celiac is thought to be about 1:100, research proposes that gluten sensitivity could be as common as 1 in every 20 individuals.

Click below to listen to the podcast!

Summer time is so awesome with warm weather and long days. It’s stays light out until almost 9pm and that means many more hours to cycle, hike, paddle, swim, wind surf–you name it, as long as it’s light out we can just keep on playing! But engaging in more activity can sometimes mean more injuries too. If you happen to be spending some of this summer rehabbing an injury that doesn’t mean you have to let your health go downhill or lose all of your strength, stamina or flexibility.

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