tag:blogger.com,1999:blog-24765024354584931902024-03-14T04:16:54.196-06:00Kinetic Health - CalgaryDr. Abelson’s Blogs are on a wide variety of subjects from soft tissue injuries, to sports performance to his own personal opinions.Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.comBlogger159125tag:blogger.com,1999:blog-2476502435458493190.post-22670439651581907302023-06-07T11:16:00.001-06:002023-06-07T11:16:16.595-06:00MSR's Guide to Golf Performance Phase Two - The Backswing<a href="https://youtu.be/otRxt_gGSrA">MSR's Guide to Golf Performance Phase Two - The Backswing</a>Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com0tag:blogger.com,1999:blog-2476502435458493190.post-8369285782771383642017-04-14T23:45:00.001-06:002017-04-14T23:45:21.581-06:00Motion Specific Release - MSR
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<span style="color: rgb(6.666667%, 27.450980%, 45.882360%); font-family: 'Helvetica'; font-size: 10.000000pt; font-weight: 700;">What is Motion Specific Release - MSR</span></h2>
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-weight: 700;">Motion Specific Release (MSR) </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">is a hands-on evidence-based technique that recognizes the
strength of merging diverse perspectives and methodologies to achieve optimum results. We
now use </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-weight: 700;">MSR </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">procedures everyday in our daily clinical practice to achieve incredible results.
</span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-weight: 700;">Motion Specific Release </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">has evolved from a constant desire to improve our clinical outcomes
and to help our patients get back to the fully functional life they want to lead. </span><br />
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;">MSR is used to successfully treat a wide variety of musculoskeletal conditions-from head to toe.
MSR is not your typical passive technique where the practitioner provides therapy, while the
patient sits back and does nothing. MSR requires active participation of the patient in both
therapy and during execution of prescribed exercises. </span><br />
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<span style="color: rgb(5.098039%, 20.392160%, 38.823530%); font-family: 'Helvetica'; font-size: 10.000000pt; font-weight: 700;">The Evolution of MSR </span></h3>
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;">It has been over 25 years since I first started practicing as a musculoskeletal practitioner
(MSK Practitioner). My entire career has been a constant process of education and evolution. After eight years of post-secondary education, I thought I knew quite a bit about
the human body and how to help people, but in reality my knowledge base was very limit‐
ed, and my education was just beginning. </span><br />
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;">Throughout my career I have been extremely fortunate to work with, and teach, alongside
some great practitioners from a wide variety of health care disciplines in the MSK world. I
have worked with amazing chiropractors, physiotherapists, medical practitioners, osteopaths, acupuncturists, myofascial release practitioners, registered massage therapist,
kinesiologists, coaches, Olympic level and professional athletes, and some incredible
personal trainers. Working with, and teaching, with these individuals has taught me many
great lessons. These life lessons have helped me to develop the </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-style: oblique; font-weight: 700;">Motion Specific Re‐
lease (MSR) </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">procedures, and the courses that we are now offering to other medical professionals. I think it's important to give you a few of my perspectives about these lessons
so you can understand the basis of this incredible technique. </span><br />
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<span style="color: rgb(6.666667%, 27.450980%, 45.882360%); font-family: 'Helvetica'; font-size: 10.000000pt; font-weight: 700;">Guided to New Perspectives </span></h3>
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;">My career has taught me that we all need to be grateful for those who preceded us.
Every MSK technique that is now available today is built off of the work of others.</span><br />
<span style="font-family: 'Helvetica'; font-size: 10.000000pt;"><br />
In other words “we </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-style: oblique;">are all standing on the shoulders of giants” </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">a phrase that is attributed
to </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-style: oblique;">Bernard of Chartres </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">who used to compare us to dwarfs perched on the shoulders of
giants. He pointed out that we see more and farther than our predecessors, not because
we have keener vision or greater height, but because we are lifted up and borne aloft on
their gigantic stature. </span><br />
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;">MSR procedures would never have been developed without the great teachers I have
had, the research that has been done, or the numerous clinical experiences of those who
preceded me. Therefore, I Thank my colleagues and teachers for the knowledge and
truths of these various perspectives. </span><br />
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;">After working with so many different types of professionals, I quickly learned that the best
solutions usually come by merging a diversity of perspectives. No singular therapeutic
modality, profession, or philosophy has all the answers. (I have also learned that anyone
who thinks they have the ultimate solution for a given problem is usually deceiving them‐
selves at the expense of the patient.) There is always a better way to provide care. We
may not immediately see the solution, but by going through a logical process of investigation and treatment, it is often possible to achieve a complete resolution of most
conditions. Integration of multiple methods and perspectives is one of the fundamental
precepts of </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-style: oblique; font-weight: 700;">Motion Specific Release (MSR). </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG1aD5bxGFyBbW1EKuXegk_Kfk8VBcqm8QdRwAfVB9jMKlDnEdGwrsnOky5LOFOwJETNaSNUCnEsiHFRHcP8GJOTZ0KumNYbi8U8fqH0Lnlo8YgshC8Bavp8B_ZcCWuAvtSsyICA5dgw/s1600/shutterstock_413105974.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG1aD5bxGFyBbW1EKuXegk_Kfk8VBcqm8QdRwAfVB9jMKlDnEdGwrsnOky5LOFOwJETNaSNUCnEsiHFRHcP8GJOTZ0KumNYbi8U8fqH0Lnlo8YgshC8Bavp8B_ZcCWuAvtSsyICA5dgw/s320/shutterstock_413105974.jpg" width="320" /></a></h3>
<span style="color: rgb(6.666667%, 27.450980%, 45.882360%); font-family: 'Helvetica'; font-size: 10.000000pt; font-weight: 700;">Motion Specific Release - Building New Solutions </span><br />
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;">Just because somebody says </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-style: oblique;">"there is no solution" </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">to a particular problem does not
mean that a solution does not exist. Solutions to problems often require a process of exploration. This does not require us to give up standard orthopedic and neurological tests,
or the incredible advances that modern medicine has provided. It does mean that when
we do not achieve the results we are looking for, we should start considering alternative
methods. </span><br />
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;">For example, the work I have done in </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-weight: 700;">Fascial Manipulation </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">(Stecco’s </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-style: oblique;">Fascial courses </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">in
Italy and </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-style: oblique;">Anatomy Trains) </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">has taught me how incredibly important kinetic chain relation‐
ships are. At Kinetic Health, we have often achieved a complete resolution of difficult conditions by treating areas of the body that are not normally considered. Another example is
how </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-weight: 700;">Traditional Chinese Medicine </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">has taught me to step outside the normal paradigms
of Western Medicine to look for viable solutions along the body's energetic pathways. </span><br />
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<span style="color: rgb(5.098039%, 20.392160%, 38.823530%); font-family: 'Helvetica'; font-size: 10.000000pt; font-weight: 700;">Motion Specific Release - Getting Creative </span></h3>
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;">You often have to be creative to achieve great results . In other words, you have to </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-style: oblique;">"think
outside the box". </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">Sometimes we literally have to create a new procedure or exercise
based on an individual's specific needs. This creative process is one of the real powers of
</span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-style: oblique; font-weight: 700;">Motion Specific Release (MSR). </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">By being able to adapt both the procedures we have
created (or other techniques) we are able to meet the specific needs of each individual. </span><br />
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<span style="color: rgb(5.098039%, 20.392160%, 38.823530%); font-family: 'Helvetica'; font-size: 12.000000pt; font-style: oblique; font-weight: 700;">Avoiding the Cookbook Approach </span></h3>
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;">Unfortunately, most treatment methodologies are like cookbooks. Some people love the
recipes, while others hate them. The same holds true for treatment methods. What works
well for one person may not do so well for the next. </span><br />
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;">Every person is an individual and must be treated as such. A dozen patients may be
diagnosed with the same condition, yet the underlying </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-weight: 700;">cause </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">of the problem may be
completely different for each person. Even the anatomical structures involved can vary
greatly. These many variations are the primary reasons why so many people who suffer
from chronic musculoskeletal conditions never achieve a full resolution with generic
treatments. </span><br />
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt; font-style: oblique; font-weight: 700;">Motion Specific Release </span><span style="font-family: 'Helvetica'; font-size: 10.000000pt;">is a technique that embraces creativity. Creativity is the ability
to transcend traditional ideas, patterns, relationships; it allows you to create meaningful
new ideas, methods, interpretations, and techniques.
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<span style="font-family: 'Helvetica'; font-size: 10.000000pt;"> What some more information about Motion Specific Release go to https://www.yumpu.com/kiosk/motionspecificrelease. </span><br />
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com0tag:blogger.com,1999:blog-2476502435458493190.post-85249078149451041422015-03-26T22:01:00.000-06:002015-03-30T14:11:31.550-06:00What's Wrong with Dumbing Down Anatomy<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW3mL9SHRs_7FEQn_lWVXA0Dhn-zL20pAecjPFm4E0AzGTApHaxFydtarCWkYC8S4FrUvZ0KSRuhyNB0Itp7H1QS25LRFHw-pAsA0GcOJW26masC3rqM5q8mM23K51gGSZaaGXpwx73g/s1600/after-michelangelo-jbs-110-web.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW3mL9SHRs_7FEQn_lWVXA0Dhn-zL20pAecjPFm4E0AzGTApHaxFydtarCWkYC8S4FrUvZ0KSRuhyNB0Itp7H1QS25LRFHw-pAsA0GcOJW26masC3rqM5q8mM23K51gGSZaaGXpwx73g/s1600/after-michelangelo-jbs-110-web.jpg" height="640" width="410" /></a></div>
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The human body is an incredible, living, adaptive, self-communicating, always evolving machine that surpasses even our most advanced
technological wonders.<span style="mso-spacerun: yes;"> </span>Unfortunately,
this is <u>not</u> how standard anatomy classes are taught.<span style="mso-spacerun: yes;"> </span>With in the medical educational system we are taught more about separate parts rather than totally integrated systems. Essentially we tend to compartmentalize everything as if they were somehow not part of a complete system. Essentially our education system "Dumbs Down" the human body to make it easier to teach students. <span style="font-size: x-small;">(Drawing of the upper extremity by Michelangelo). </span></div>
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<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
My specialization is
the treatment of musculoskeletal conditions. Over 20 years ago when I first
began my practice, I also looked at the body from this very limited perspective. Fortunately for my patients, my perspective has changed radically. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You could say that three
fundamental areas of knowledge have given me a personal epiphany on how our entire body works as one synergetic interconnected system. These are the <i>myofascial system</i>, the body's <i>kinetic
web</i>, and the concept of <i>tensegrity</i>.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<br />
<h3>
</h3>
<h3>
</h3>
<div>
<br /></div>
<div>
<br /></div>
<h3>
About The Myofascial System</h3>
<div>
<br /></div>
The prefix 'Myo’' refers to muscle, whereas<span style="mso-spacerun: yes;"> </span>‘<i>fascia</i>’ refers to the connective tissue that
permeates the entire human body. Fascia is everywhere in the body, weaving
through, and connecting every component of the body. Fascia forms a seamless
web of connective tissue, which connects, holds, and infuses the tendons,
organs, muscles, tissues, and skeletal structures.<br />
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To get a better understanding of how interconnected we really are, it is essential that we first understand the significance of fascia. New discoveries over the last few decades have shown that fascia plays a very important role beyond that of simply serving as a packing material around muscles
and organs. Fascia is intimately involved in controlling both the
movement patterns and the neurological control mechanisms of the entire body. It is an integral component of a <span class="1-ITALICS">body-wide signalling
system</span>. Interestingly, it has been shown that fascia is full of neurological
receptors (even more so than muscle tissue). This is rather astounding, especially when of realizes that most physicians do not consider how fascia plays such a key role.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF2FKTcS-crPhS8SPs7LGYjMZJ77w0eogRN8pygMAEoNn98I3q82NK0VZHkMBlUbDzj-3IdA4hR1EzEpqYez99Uzh5HkvgDMUCHgnqMucW9MzeZzakgOt2rS2m6suKLGwivAL6ykOlfQ/s1600/Fascial+Disection.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF2FKTcS-crPhS8SPs7LGYjMZJ77w0eogRN8pygMAEoNn98I3q82NK0VZHkMBlUbDzj-3IdA4hR1EzEpqYez99Uzh5HkvgDMUCHgnqMucW9MzeZzakgOt2rS2m6suKLGwivAL6ykOlfQ/s1600/Fascial+Disection.png" height="320" width="245" /></a>Consider the image to the right, this is a dissection of the elbow (<i>proximal lateral elbow region</i>). What makes this dissection unique is that the <i>muscles</i> are dissected away from the body instead of the <i>fascia</i>. The strands you see show the convergence of this connective tissue to link all the structures surrounding the lateral elbow (<i>lateral epicondlye</i>). This is a great example of how convergence of multiple strands of connective tissue can form a interconnected functional matrix. If we did the same type of dissection technique in other areas of the body (shoulders, hips, knees etc.) we would discover a very similar pattern. Multiple stands of connective tissue, in complete continuity, with no visible separation from each other.<br />
<br />
Text book anatomy looks nothing like this. The anatomist's scalpel has removed all the fascia leaving the impression of individual muscles, all by themselves, each performing their own separate actions. Standard anatomy is actaully an anatomical fantasy, and a rather dumbed-down one at that!<br />
<br />
<br />
<span style="font-size: xx-small;">Image from "The Architecture of the Connective Tissue in
the Musculoskeletal System—An Often
Overlooked Functional Parameter as to
Proprioception in the Locomotor Apparatus - <span style="color: #231f20;">Jaap van der Wal, MD, PhD </span><span style="color: #231f20; font-style: italic;">University Maastricht, Faculty of Health, Medicine and Life Sciences, Department of Anatomy and Embryology,
Maastricht, Netherlands </span></span></div>
<div class="MsoNormal">
<b><o:p></o:p></b></div>
<div class="MsoNormal">
<br />
<h3>
Muscle Contraction - How Things Really Work</h3>
</div>
<div>
<br /></div>
<div class="MsoNormal">
Standard texts for anatomy and biomechanics teach us that
motion is created by the contraction of muscles. These muscles have tendons at each end that insert directly into bone. When a muscle contracts, the two
ends of the muscle (<i>origin</i> and <i>insertion</i>) are pulled towards each other to
create motion.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Although this description is quite true, it is also a
reductionist perspective about what is really happening in the body. Let me
explain how an understanding of <i>fascia</i> can help us develop a new, more holistic
perspective about how the body performs its actions. This will give us a better
understanding about why looking at the bigger anatomical picture can help us to better resolve many complex musculoskeletal conditions. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
First, consider the fact that the muscle fibers actually
<i>originate from</i>, and <i>insert into</i>, both the surrounding fascial fibers as well as the bone. These fascial
fibers, in turn, insert into multiple regions of other bones, and even into
other adjacent muscles. These additional points of contact provide muscles the ability to generate force in <i>multiple directions</i> (a three-dimensional model of movement).</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Learning about these multiple points of fascial attachment –
all working across three-dimensions – completely changed my understanding of
the biomechanics of muscle action, and also provides me with a much more
functional understanding of muscle contraction. Now, when I look at, and analyze
muscle contraction, I realize that only <span class="1-ITALICS"><i>certain sections
of the muscle contract</i> to perform an action</span> (not the entire muscle).<o:p></o:p></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixIZp0iCQ3lhgasnbLLZ_vGP0SIaplAqkFSItWaY6rAQx9ICAs46P26pimXMF6XHKgHin7vjulHTP3mTqfc1sAyeudwVCAToJK4Bbode8m5sWxYBaz5iI-POE6Bcw_78JG3bNLCo0Rlw/s1600/fascias.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixIZp0iCQ3lhgasnbLLZ_vGP0SIaplAqkFSItWaY6rAQx9ICAs46P26pimXMF6XHKgHin7vjulHTP3mTqfc1sAyeudwVCAToJK4Bbode8m5sWxYBaz5iI-POE6Bcw_78JG3bNLCo0Rlw/s1600/fascias.png" height="281" width="400" /></a></div>
<br /></div>
<div class="MsoNormal">
In actuality, groups of muscles usually work together as
functional units to execute any action. For example, some muscles may act as
the primary movers (<i>agonists</i>) to perform an action, while other muscles act as
<i>antagonists</i>; while yet others act as <i>synergists</i> and others as <i>stabilizers</i>. In all these activities fascia is the key component that allows these muscles to work together as functional
units by aiding in coordinating their actions across multiple joints. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Depending on the degree of motion, and the amount of force
that is needed, each muscle will then contract very specific areas of the muscle,
rather than the entire muscle. These very specific motions are largely
coordinated by the neurological receptors embedded in the fascia, and are not
controlled by the brain alone. <br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZhZDdh52S_U1BomNVxJXhV0diAG7MGjIimOqSdbMW6NxAGL9gWiBGGOl1xzs8_o7F3alp1roSzB9JJod1hkJn-SKznyHAMS7uMy1a41FOxixR_vRbRDKc9JuzaHOXTfG7nS2Fq34ZjA/s1600/runner-strength.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZhZDdh52S_U1BomNVxJXhV0diAG7MGjIimOqSdbMW6NxAGL9gWiBGGOl1xzs8_o7F3alp1roSzB9JJod1hkJn-SKznyHAMS7uMy1a41FOxixR_vRbRDKc9JuzaHOXTfG7nS2Fq34ZjA/s1600/runner-strength.png" height="285" width="400" /></a></div>
<h3>
<span style="mso-bookmark: _Toc414455886;">The Kinetic Web </span></h3>
<div>
<span style="mso-bookmark: _Toc414455886;"><br /></span></div>
<span style="text-align: center;">Your body is made up of a remarkable series of kinetically linked systems which, when working efficiently, store and release impressive amounts of energy without injury!</span><br />
<div class="MsoNormal">
<span style="mso-bookmark: _Toc414455886;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-bookmark: _Toc414455886;">Essentially, each body acts as a single large three-dimensional Kinetic Web, in which force or tension from one area directly affects multiple structures in both localized areas, and structures far from the site of tension.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bookmark: _Toc414455886;"><br /></span>
<span style="mso-bookmark: _Toc414455886;">The Kinetic Web can be thought of as a linked series of kinetic chains. Each kinetic chain is made up of individual links (the various components of your musculoskeletal system, nervous system, and cardiovascular system) which are connected to each other to form a three-dimensional Kinetic Web. <o:p></o:p></span>When you have changes in one area of your body, there will be cascading effects throughout the entire body, and thus multiple structures in your kinetic web will be affected.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bookmark: _Toc414455886;">Any weak link in this chain not only generates its own set of problems, but also creates problems and compensations somewhere else in the body. For example, when a structure in your hip, groin, or pelvis is injured or restricted, it becomes unable to effectively perform its normal functions such as walking, climbing up stairs, or even being intimate with your significant other.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br />
<div>
<br /></div>
</div>
</div>
<h3>
Kinetic Lines</h3>
<div>
<a href="https://www.blogger.com/blogger.g?blogID=2476502435458493190" name="_Toc414455885"><span style="mso-bookmark: _Toc414455886;"><br /></span></a></div>
<div>
Kinetic Lines (whole body fascial
interconnections) are actual physical structures that have been mapped out and dissected. These are actual physical structures that connect our bodies together. Researchers and clinicians such as <span class="1-ITALICS"><i>Thomas Myers (Anatomy Trains), Luigi, Carla and Antonio Stecco
(Fascial Manipulation)</i></span> have spent decades researching these
interconnections.<br />
<br />
Think of these Kinetic Lines as vectors for force transmission, they are not only connections, but are also a continuous line of tension. In the case of
Thomas Myers, he has mapped out seven primary lines of fascial connection
throughout the body. These are the:</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
</div>
<ul>
<li><span style="text-indent: -18pt;">Superficial Back Line (SBL).</span></li>
<li><span style="text-indent: -18pt;">Superficial Front Line (SFL).</span></li>
<li><span style="font-family: Symbol; text-indent: -18pt;"><span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="text-indent: -18pt;">Lateral Line (LL).</span></li>
<li><span style="text-indent: -18pt;">Spiral Line (SL).</span></li>
<li><span style="text-indent: -18pt;">Arm Lines.</span></li>
<li><span style="text-indent: -18pt;">Functional Lines.</span></li>
<li><span style="text-indent: -18pt;">Deep Front Line (DFL).</span></li>
</ul>
<div class="separator" style="clear: both; text-align: left;">
Other researches
have mapped out slightly different connections, but the general concepts remain
very similar.<span style="mso-spacerun: yes;"> </span>For example let us consider
the <span class="1-ITALICS"><i>Superficial Back Line (SBL)</i>. </span></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://vimeo.com/50298386" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt=" SBL Dissection" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-fGXmb8ZdtUhe18SWTJeUUYxhW05SktX8PHSw57ZAqwJK_k2-0Twwh_coF9QjYO1ymEGlgKIDxB1hw-I2HCMQOtvagR0k1rOOnQKtriJ7kue-qdgk4GpqgNckxc22SSq5676WeUye5Q/s1600/SBL.png" height="282" width="400" /></a></div>
Click image to view a video of the dissection of the <i>Superficial Back Line (SBL)</i>. As you view this video, consider how the fascia on the bottom of the foot connects directly into the calf muscles, hamstrings, low back, into the neck, and even to the top of the head. In fact, they are all inter-connected and inter-dependant.<br />
<br />
Most standard anatomy texts are just starting to acknowledge the importance of these connections<br />
<span style="mso-bookmark: _Toc414455886;"><br /></span>
<span style="mso-bookmark: _Toc414455886;"><br /></span>
<span style="mso-bookmark: _Toc414455886;"><br /></span>
<span style="mso-bookmark: _Toc414455886;"><br /></span>
</div>
<h3>
<span style="mso-bookmark: _Toc414455886;"><br /></span></h3>
<h3>
<span style="mso-bookmark: _Toc414455886;"><br /></span></h3>
<h3>
<span style="mso-bookmark: _Toc414455886;"><br /></span></h3>
<h3>
<span style="mso-bookmark: _Toc414455886;">Tensegrity – Tension Plus
Integrity</span></h3>
<div>
<span style="mso-bookmark: _Toc414455886;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-bookmark: _Toc414455886;">A key concept in understanding your body as an <span class="1-ITALICS">interconnected kinetic
web</span> is known as </span><span style="mso-bookmark: _Toc414455886;"><span style="background: white; color: black; font-family: "Lucida Grande"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">‘</span><span class="1-BOLD"><b>Tensegrity</b></span></span><span style="mso-bookmark: _Toc414455886;"><span style="background: white; color: black; font-family: "Lucida Grande"; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman";">’</span>. Tensegrity is a structural principle that describes the
integrity of a structure based on the <span class="1-ITALICS"><i>balance of
tensional forces</i></span> rather than just its <i>compressive nature</i>. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bookmark: _Toc414455886;">First a little
history; the term '<span class="1-BOLD">Tensegrity'</span> was made popular in
the 1960’s by a neo-futuristic architect by the name of Richard Buckminister
“Bucky” Fuller (1895-1983). Fuller came up with this term when examining the
highly creative sculptures of Kenneth Snelson. Snelson’s sculptural works are
composed of both flexible and rigid components. Snelson uses the term ‘floating
compression’ instead of ‘tensegrity’ to describe his sculptures. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge8Lhz9p_8YxMdQ1hCHoKMN3e8fOhfkT1AAoVVNa6KfxT5shcuoZBn1lCYwcKpOgr1vxdFxzMeZnoRXsDZXmZph2M5uJGuLxmh3rU5f5hpPxu3XHDYmH9_rnKhynuY4lL1OBLZ2lnHOw/s1600/Kenneth+Snelson.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge8Lhz9p_8YxMdQ1hCHoKMN3e8fOhfkT1AAoVVNa6KfxT5shcuoZBn1lCYwcKpOgr1vxdFxzMeZnoRXsDZXmZph2M5uJGuLxmh3rU5f5hpPxu3XHDYmH9_rnKhynuY4lL1OBLZ2lnHOw/s1600/Kenneth+Snelson.JPG" height="300" width="400" /></a></div>
<div class="MsoNormal">
<span style="mso-bookmark: _Toc414455886;">The geodesic dome
is a superb example of an architectural structure that uses the concepts of
tensegrity. Due to its structure, the geodesic dome is an
incredibly stable building due to all the pressure being distributed throughout the
entire framework. I remember my sense of awe and wonder when I saw my first geodesic dome as a child at the
1967 World's Fair in Montreal (<i>The Biosphere</i>). Even then, I and many other, knew that we were looking at something special!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bookmark: _Toc414455886;">With regards to how
tensegrity relates to the human body, I will refer to an analogy used by <span class="1-ITALICS">Thomas Myers of Anatomy Trains</span>. Standard anatomical
perspectives teach that our skeleton provides a strong stable framework to support the array of soft tissue structures that are attach to it.<span style="mso-spacerun: yes;"> </span><i>This is a concept of ‘continuous compression’
in which the osseous structure of the body provides structural integrity. </i><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bookmark: _Toc414455886;">This is the same
concept we use when building skyscrapers, where each layer of the building
provides support for the next layer, and is built on a strong base of stability
(a <i>Linear Model</i>). The problem when applying this concept to our human body is
that this is a static model (not reality).<span style="mso-spacerun: yes;"> </span>Yes
“<i>continuous compression</i>” works well in building construction, but not so well
in explaining the structural integrity of dynamic human bodies that are in
continual motion.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bookmark: _Toc414455886;">Think about this,
without the muscles, ligaments, tendons, and connective tissue, the framework
(our skeleton) would simply collapse. Thomas Meyers uses the analogy of a
sailboat to describe this concept. He compares the mast of the boat to our
skeletal system and its rigging to our myofascial system. When the wind catches
the sail of a boat it directs an incredible force into the mast, yet the mast
does not come toppling down because of the <i>tensional balance</i> of its rigging. When one side of the rigging becomes tight and contracted, while the rigging on the
other side of the boat becomes loose and movable. That is, until the wind changes
and the sail is then pushing in another direction which requires the line of
tension to shift to the other side. This describes a dynamic system where a
rigid structure (the mast) can take on dynamic qualities because of it
tensional system (its rigging). <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bookmark: _Toc414455886;">In the same way, our
skeletal system maintains its integrity due to the balance of tensional forces
provided by our myofascial system. We can run, jump, move, take our bodies into
a thousand contorted positions, and return to a state of balance all because of
this concept of<span class="1-BOLD"> tensegrity</span>.</span><br />
<span style="mso-bookmark: _Toc414455886;"><br /></span>
<br />
<h3>
Tensegrity and Injury Resolution</h3>
<h3>
<br /><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvUsbPOyZIBW-xUkZBuqZI_W2Lb4_u4n9Dx6_AWHcZKPdntAK600Wl0v-HW7ac9JlJMZF6_ywHT_wzqiJECS3uI2AB0fhbbyz6PZDbaJPvOmdpZRxPeKcTYALR-6sR1jI_D10KjNAX5g/s1600/balloon-13_1778789i.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvUsbPOyZIBW-xUkZBuqZI_W2Lb4_u4n9Dx6_AWHcZKPdntAK600Wl0v-HW7ac9JlJMZF6_ywHT_wzqiJECS3uI2AB0fhbbyz6PZDbaJPvOmdpZRxPeKcTYALR-6sR1jI_D10KjNAX5g/s1600/balloon-13_1778789i.jpg" height="400" width="266" /></a></div>
</h3>
<div class="MsoNormal">
<span lang="EN-CA">The greatest thing about understanding how our body is totally connected is the how this information helps resolve even some of the most chronic injuries. Consider this analogy. </span></div>
<div class="MsoNormal">
<span lang="EN-CA"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-CA">Consider how a soft pliable ball reacts to compressive forces. An interesting
thing occurs when we take a ball that is about seven inches in diameter (like the
ones we use for myofascial release of the abdomen), and compress it with our
hands. </span></div>
<div class="MsoNormal">
<span lang="EN-CA"><span class="1-Highlight"><span style="border: none;"><span style="border: none;"><br /></span></span></span></span></div>
<div class="MsoNormal">
<span lang="EN-CA">When we grasp the ball and squeeze hard, the
area that we are squeezing contracts while the rest of the ball expands.<span style="mso-spacerun: yes;"> </span>If we then take some type of mechanical
device and squeeze even harder until the ball bursts, we would find the area of
rupture in the ball is the weakest part of the material. Interestingly, the
point of rupture is often located far from the point of applied force. <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-CA"><br /></span></div>
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<div class="MsoNormal">
<span lang="EN-CA">The same thing occurs in the human
body.<span style="mso-spacerun: yes;"> </span>Previous injuries, muscle
imbalances, lack of exercise, mental stress (anxiety), poor nutrition, and a
host of other problems all create weak links in your body’s kinetic chain.<span style="mso-spacerun: yes;"> </span>These are areas where the body is most susceptible
to injury. When increased stress is applied to the body, <span class="1-ITALICS">the
entire body tries to compensate</span>.<span style="mso-spacerun: yes;">
</span>If the weakest link cannot withstand this additional stress, then an
injury occurs at that link. <o:p></o:p></span></div>
<div class="MsoNormal">
s</div>
<div class="MsoNormal">
<span lang="EN-CA">This tells us that we not only have to consider <b>where</b> the body has developed weak links, but we also have to
consider the non-symptomatic areas that are creating this increased stress. </span>Often,
these are areas where the patient is not even aware that there is any problem.<br />
<br />
<h3>
The Critical Key</h3>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Tensegrity is the key to resolving most chronic musculoskeletal injuries. We must “Look local and Look global”. If there is a problem, we must address both local and global areas. Treatments
that only address the symptomatic region (the area of pain) are really an
equation for failure.</div>
<br />
Bottom line, we are so much more than what appears on the two dimensional pages of an anatomy text (the dumbed-down version). We are complex three-dimensional beings that work as one synergistic organism. Recognizing this gives us the path to true healing, ignoring this leads us down the path to ongoing dysfunction.<br />
<br />
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0b0b0b;">Do you want more information about this, and other topics. Our books (e-Books and hard-copy) provide more information about soft-tissue injuries, rehabilitative exercises for injury recovery, and how to apply these tools to activate and restore all the structures of your kinetic chain. </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0b0b0b;">To purchase our internationally best-selling books, visit <a href="http://www.releaseyourbody.com/"><span style="color: blue; text-decoration: none; text-underline: none;">www.releaseyourbody.com</span></a>. </span> <span style="color: #0b0b0b;">
</span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0b0b0b;">
For information about our clinic in Calgary, Alberta, please go to <a href="http://www.kinetichealth.ca/"><span style="color: blue; text-decoration: none; text-underline: none;">www.kinetichealth.ca</span></a>. Or call us at 403-241-3772.</span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0b0b0b;">
</span><span style="color: #0c0c0c;">
(COPYRIGHT <a href="http://www.releaseyourbody.com/"><span style="color: blue; text-decoration: none; text-underline: none;">KINETIC HEALTH</span></a> 2015 – ALL RIGHTS RESERVED)</span></span><o:p></o:p><br />
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0c0c0c;"><br /></span></span></div>
</div>
</div>
<a href="https://www.blogger.com/blogger.g?blogID=2476502435458493190" name="_Load_Dispersion_a"></a><br />
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<!--EndFragment-->Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com6tag:blogger.com,1999:blog-2476502435458493190.post-1713328440298985602015-01-23T09:20:00.000-07:002015-01-23T09:20:08.005-07:00Resolving Iliotibial Band Syndrome (Lateral Knee Pain)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh91inRc1VTOMbasfozqY5ScLM6fHd8WZ-b-FaqDeTt-6ta3QDAD-p3-Rp5-V2VEa7p_XDVV6UwyYt8NDnwU-s5MeOC5MYNNR2QgqMb6KGRKEBmOOcljzjJ8bp1r65-KpYMHyqwu9qIVw/s1600/IT+Band+Ball.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh91inRc1VTOMbasfozqY5ScLM6fHd8WZ-b-FaqDeTt-6ta3QDAD-p3-Rp5-V2VEa7p_XDVV6UwyYt8NDnwU-s5MeOC5MYNNR2QgqMb6KGRKEBmOOcljzjJ8bp1r65-KpYMHyqwu9qIVw/s1600/IT+Band+Ball.jpg" height="266" width="400" /></a></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10pt;">Iliotibial Band
Syndrome (ITBS) is an overuse injury seen in runners, cyclists, soccer players,
skiers, and weightlifters. ITBS is one of the most common causes of lateral
knee pain. This condition often never completely resolves with conventional
treatments, since most practitioners do not typically address all of the key
structures involved in this injury.</span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b><span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">Traditional
Perspectives<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">Traditionally ITBS is
seen as a <i>friction syndrome</i> in which the iliotibial band rubs against
the lower portion of the leg (<i>lateral femoral epicondyle</i> of the <i>femur</i>).
It has been postulated that this occurs when the <i>iliotibial band</i> moves
anterior and posterior during knee flexion and extension. This repetitive
motion causes friction, micro-tears, and inflammation of the area. (including a
bursa located between the <i>lateral epicondyle</i> and the IT band). <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">Numerous researchers
have demonstrated that the most intense pain is experience at about 30 degrees
of knee flexion (a zone of impingement). This is certainly the perspective I
was taught during my orthopedic classes 25 years ago. It is also the logic that
most practitioners use to formulate a treatment strategy. The only problem is
that this perspective is <b>WRONG</b>….<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b><span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">What the Research is
Telling Us<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">With recent research,
this traditional perspective has definitely come into question. This is
primarily due to the discovery of anatomical factors that actually <b>prevent</b>
the <i>iliotibial band</i> from moving in an anterior-posterior direction.<span style="mso-spacerun: yes;"> </span>Research has demonstrated that the iliotibial
band is actually firmly anchored to the leg (<i>linea aspera</i> of the <i>femur</i>)
by a sheet of strong connective tissue (<i>intermuscular septum</i>). In
addition it is also attached by strong fibrous strands just above the knee (<i>lateral
epicondyle</i>) and deep into the bone.<span style="mso-spacerun: yes;">
</span>These strong attachments prevent the iliotibial band from sliding
anterior and posteriorly over the lower leg (<i>lateral epicondyle</i>) as was
previously assumed. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b><span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">Anatomy and Function of
the ITB<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">Anatomically, the <i>iliotibial
band</i> (ITB) is a thickening of a structure known as the <i>fascia lata</i>.
The <i>fascia lata</i> is a web of connective tissue (fascia) that completely
covers your entire leg. Think of the <i>fascia lata</i> as a sock encasing your
entire thigh. The <i>iliotibial band</i> (the fascial thickening) is located on
the lateral aspect of your thighand is <b>not</b> an independent structure; it
is a fully integrated part of the <i>fascia lata</i>. Which makes the
postulated anterior-posterior motion pretty much impossible since it cannot
glide independently. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">The <i>Iliotibial band</i>
is also part of a structure called the “<i>Pelvic Deltoid Complex</i>”.<span style="mso-spacerun: yes;"> </span>
In this complex, the superficial layers of
the <i>gluteus maximus</i> muscle from the posterior hip and the fibers from <i>tensor
fascia lata</i> muscle at the front of the hip fuse into the <i>Iliotibial band</i>.<span style="mso-spacerun: yes;"> </span>These muscles collaborate with each other to
raise the hip to the side (abduct the hip).<span style="mso-spacerun: yes;">
</span>They also assist the <i>gluteus medius</i> muscle (an abductor) in
maintaining the pelvis in a neutral position when standing on one leg (Stance
Phase of Gait). <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">In addition the IT band
acts as a brace that decreases bending stresses on the leg (femur). It does
this by converting tensile loading to compressive loading on the lateral aspect
of the leg. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b><span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">Look at Hip Strength!
Not IT Band Length<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">When the muscles of the
hip become weak, there is an increase in the inward motion (adduction) of the
leg.<span style="mso-spacerun: yes;"> </span>This becomes evident during the
Stance Phase of Gait.<span style="mso-spacerun: yes;"> </span>This inward motion
increases the amount of force directed through the <i>iliotibial band</i>,
which in turn causes compression of the tissue of the lateral knee. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">This is exactly what
researchers have found in individuals who suffer from ITBS.<span style="mso-spacerun: yes;"> </span>ITBS sufferers have weak gluteal muscles
(abductors) and an increase in inward motion (adduction) of the hip during the Stance
Phase of Gait. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b><span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">The Problem Lies in the
Fat Pad, Not in the Bursa<o:p></o:p></span></b></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">Earlier, we mentioned
that the conventional perspective believed compression of the bursa is the
cause of the pain. (A bursa is a fluid filled sac found between anatomical
structures). Unfortunately MRI studies have shown that there is <b>no bursa</b>
between the IT band and the lateral knee.<span style="mso-spacerun: yes;">
</span>From a biomechanical perspective, there are no bursa in this area
because there is no need for one.<span style="mso-spacerun: yes;">
</span>Without the presumed anterior-posterior motion, there is no need for
reduced friction. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">However is in the area
between the IT band and lateral knee (the site of pain), there is a layer of
highly innervated fat, a layer of fat <i>full of neurological receptor</i>s.
Compression of this area is the most likely cause of the lateral knee pain in
Iliotibial Band Syndrome.<o:p></o:p></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://youtu.be/l-4klP_BpE8" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt=" Check out our IT Band - Youtube Video" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEduiutlpdUsAWqN5Gv18bnFJtYM4WcJamMGklJ2KRwholINRJPwTkg8R7zUmf1_8_TQr2N5zf1pkNwDjnPpj99gshKsRzDJxy-9keO9xyK2ic6KK-GmmbMGs7pHMRyfUOlcrPdXThNg/s1600/ITBS.png" height="228" width="400" /></a></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b><span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">Treatment of ITBS</span></b><span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;"><o:p></o:p></span></div>
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<span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Helvetica; mso-fareast-language: JA;">This new information
has completely changed our approach for treating ITBS. Using this new approach
we have obtained excellent results in even the most stubborn cases.<span style="mso-spacerun: yes;"> </span>If you would more information, or to book an
appointment to have this condition (or another musculoskeletal condition)
treated, just give us a call. 403-241-3772.<o:p></o:p></span></div>
Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com6tag:blogger.com,1999:blog-2476502435458493190.post-24621561873914377172014-12-08T22:37:00.001-07:002014-12-09T00:07:48.292-07:00Joint Manipulation- What’s with all the ‘Cracking’ Doc?<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwVqAXQSFXCl_iGUDlovbEMYYwPgQqCSFpCuu6k83ZCR05ND96GNZ7ChnqcMmxZJldnafdk4LlFt-EulOnBkc6f0cmkXhhxUk1or-uHIXL9VZRqTZ2_bfZf6feJZ-0zKU2VR_TmUUWjg/s1600/da23bab5f5019d82079da7c4debb6d91.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwVqAXQSFXCl_iGUDlovbEMYYwPgQqCSFpCuu6k83ZCR05ND96GNZ7ChnqcMmxZJldnafdk4LlFt-EulOnBkc6f0cmkXhhxUk1or-uHIXL9VZRqTZ2_bfZf6feJZ-0zKU2VR_TmUUWjg/s1600/da23bab5f5019d82079da7c4debb6d91.jpg" height="320" width="320" /></a></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;">One of
my patients recently asked me why, when performing a manipulation, do their
joints make that ‘Cracking Sound’ and does it really do anything? She also
asked me if there was any purpose in trying to put joints back in place?<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;">How I
love these questions (Big Smile). I told her it was simple. It is very similar
to Thanksgiving when you pull apart a wishbone.<span style="mso-spacerun: yes;">
</span>Just Kidding (I do have a warped sense of humor). I explained that the
sound was primarily coming from the release of gas (80% carbon dioxide) in the
joint. Furthermore, that about 15% of our joint volume (where the synovial fluid
is located) is made up of gas. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;">I then
explained to her that in addition to the immediate benefit received from increased
range-of-motion in the joint, the manipulation also generates some very
beneficial neurological effects. Essentially, <i style="mso-bidi-font-style: normal;">cavitation</i> (<i style="mso-bidi-font-style: normal;">cracking</i> –
love that phrase) of the joint is a very effective way of initiating a
neurological response called a <b style="mso-bidi-font-weight: normal;">Reflex Action</b>
(<i style="mso-bidi-font-style: normal;">from periarticular receptors</i>). <o:p></o:p></span></div>
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<br /></div>
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<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;">Most
back injuries involve both the joints and the soft tissue structures around the
joint (paraspinal muscles, ligaments, tendons, joint capsules etc). Essentially
when you are injured the neurological receptors around your joints (<i style="mso-bidi-font-style: normal;">mechanoreceptors</i> and <i style="mso-bidi-font-style: normal;">nocieptors</i>) cause your joints and
muscles to become very hypertonic (increased capsule tension, increased nerve
ending sensitivity, and tight restricted muscles, all of which causes pain).<span style="mso-spacerun: yes;"> </span>Due to the abnormal motion patterns that then
develop spinal joint compensations (restrictions) also commonly occur in
injuries to the; shoulders, arms, hips, knees, ankles and feet. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;"><br /></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Helvetica; font-size: 10.0pt;">Vertebra don’t go out of place <o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;">I do
not know where this idea comes from but vertebral joints do NOT go ‘<i style="mso-bidi-font-style: normal;">out of place</i>’ unless they are
subluxated. A subluxated vertebra refers to vertebra being partially
dislocated, and this does NOT occur without significant trauma.<span style="mso-spacerun: yes;"> </span>Saying that “the joint is out of place gives”
the impression that the joint somehow jumped out of position.<span style="mso-spacerun: yes;"> </span>This just does not happen as each facet joint
is held firmly in place by a strong fibrous capsule. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;">When we
look at the anatomy of the spine, we can see that each vertebra has two
posterior (facet joints) and an intervertebral disc between adjacent vertebra. </span><span style="font-family: Helvetica; font-size: 10.0pt; mso-bidi-font-family: Times; mso-fareast-language: JA;">The function of each pair of facet joints is to guide
and limit movement of each spinal segment. </span><span style="font-family: Helvetica; font-size: 10.0pt;">Depending on the section of the spine, (cervical,
thoracic, or lumbar) the facet joints are orientated at a different angles. This
allows for motion while limiting certain movements in order to provide
stability and protection for the spine. Therefore, basic anatomy of the spine
stops the joints from ‘going out of place’. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<span style="font-family: Helvetica; font-size: 10.0pt;">However,
what commonly occurs in spinal joints is a lack of mobility (hypomobility). This
is often caused by arthritis, thickening or scarring of the joint capsule, or
soft-tissue restrictions. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHyN3_pA0k5LzQnFohfxly8IfVCmwFo5ImX4gn_4EbxaosPyHPkb7ZkFTqybxk02v5hnokW1rEaNHSsk320jsxQvaSlU8jRLv1ZDVNQZd01cYsiiFQKNvODt_8ppC_wdEiNfvVJmka7Q/s1600/bb3bb6213c3e1aaa58b06f43cd8f3656.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHyN3_pA0k5LzQnFohfxly8IfVCmwFo5ImX4gn_4EbxaosPyHPkb7ZkFTqybxk02v5hnokW1rEaNHSsk320jsxQvaSlU8jRLv1ZDVNQZd01cYsiiFQKNvODt_8ppC_wdEiNfvVJmka7Q/s1600/bb3bb6213c3e1aaa58b06f43cd8f3656.jpg" height="320" width="257" /></a></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Helvetica; font-size: 10.0pt;">Back to the “Cracking” – Pun
Intended<o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;">When a
spinal joint is manipulated (cavitated/cracked), it creates a reflex action in
all the surrounding neurological joint receptors (<i style="mso-bidi-font-style: normal;">mechanoreceptors</i> and <i style="mso-bidi-font-style: normal;">nocieptors</i>).<span style="mso-spacerun: yes;"> </span>This in turn cause the surrounding joint
capsule to release, hypertonic muscle to relax, and the nerve endings to become
less sensitive, which together results in decreased levels of pain.</span></div>
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<br /></div>
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<!--StartFragment-->
<span style="font-family: Helvetica; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast;">Think
of the sound of joint cavitation as a very positive occurrence. Joint cavitation
is an indication that the ‘<i>Neurological Reflex
Response</i>’ has been activated. Joint cavitation is most often </span><span style="font-family: Helvetica; font-size: 10pt;">followed
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;">A
considerable amount of my practice involves soft-tissue work where we combine
Active Release, Graston, Fascial Manipulation, and Acupuncture with functional
exercise programs. But, as a
practitioner if I did not address spinal joint restrictions, my success rate
would be greatly reduced. None of the soft tissue techniques I just mentioned
can activate the periarticular “Reflex Reponses” the way that joint cavitation
can. Nothing frees up a restricted joint and restores joint function like joint
manipulation. Joint manipulation in the hands of a trained practitioner is a
highly effective safe form of therapy. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXXcYUVwoGekg6lb9Z75glqvd5JpeygeNzsqpynZEBwLEI31upuYYdyGn6o7SZlDG6RS0DUeyuSzz1QW1qXbOtiNWF7IH7ZpammWRyRG5orRZvHwpvWNA353gA75bh_FXQGosWJogjFw/s1600/2b737a3d3b67f68639986d4e7e63418c.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXXcYUVwoGekg6lb9Z75glqvd5JpeygeNzsqpynZEBwLEI31upuYYdyGn6o7SZlDG6RS0DUeyuSzz1QW1qXbOtiNWF7IH7ZpammWRyRG5orRZvHwpvWNA353gA75bh_FXQGosWJogjFw/s1600/2b737a3d3b67f68639986d4e7e63418c.jpg" height="200" width="200" /></a></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;">Bottom
line, your spinal joints are a key component of your kinetic chain. Joints
restrictions are a significant part of most injuries and cannot be
overlooked. We are always talking about
the fascial connections between different muscle groups and how the whole body
acts as a single functional unit. Spinal joints are a key component in that
kinetic web. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;">My
advice is that if you are injured, to address all the structure of your kinetic
chain, both soft tissue and osseous. Don’t
leave a key aspect of your injury unattended. If you are not injured an
occasional adjustment is a great form of injury prevention. I recommend most
patients have a adjustment at least once every month or two. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Helvetica; font-size: 10.0pt;"><br /></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-fareast-language: JA;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-fareast-language: JA;">The
audible release associated with joint manipulation.</span><u style="text-underline: #262626;"><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;"> J Manipulative Physiol Ther.</span></u><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;"> 1995 Mar-Apr;18(3):155-64.<span style="mso-bidi-font-weight: bold;"> </span></span><a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Brodeur%20R%5BAuthor%5D&cauthor=true&cauthor_uid=7790795"><span style="color: windowtext; font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">Brodeur R</span></a><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">. <span style="mso-spacerun: yes;"> </span></span><a href="http://www.ncbi.nlm.nih.gov/pubmed/7790795"><span style="color: windowtext; font-family: Helvetica; font-size: 8.0pt;">http://www.ncbi.nlm.nih.gov/pubmed/7790795</span></a><span style="font-family: Helvetica; font-size: 8.0pt;"> </span><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: Helvetica; mso-fareast-language: JA;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-fareast-language: JA;">Spinal
manipulative therapy and somatosensory activation.</span><u style="text-underline: #262626;"><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;"> J Electromyogr Kinesiol.</span></u><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;"> 2012 Oct;22(5):785-94. doi:
10.1016/j.jelekin.2012.01.015. Epub 2012 Feb 19. </span><a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Pickar%20JG%5BAuthor%5D&cauthor=true&cauthor_uid=22349622"><span style="color: windowtext; font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">Pickar JG</span></a><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">1, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Bolton%20PS%5BAuthor%5D&cauthor=true&cauthor_uid=22349622"><span style="color: windowtext; font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">Bolton PS</span></a><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">. </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/22349622"><span style="color: windowtext; font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">http://www.ncbi.nlm.nih.gov/pubmed/22349622</span></a><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;"> <o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-fareast-language: JA;">Manipulation
does not alter the position of the sacroiliac joint. A roentgen
stereophotogrammetric analysis.</span><u style="text-underline: #262626;"><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;"> Spine (Phila Pa 1976).</span></u><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;"> 1998 May 15;23(10):1124-8; discussion 1129.</span><a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Tullberg%20T%5BAuthor%5D&cauthor=true&cauthor_uid=9615363"><span style="color: windowtext; font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">Tullberg T</span></a><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">1, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Blomberg%20S%5BAuthor%5D&cauthor=true&cauthor_uid=9615363"><span style="color: windowtext; font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">Blomberg S</span></a><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Branth%20B%5BAuthor%5D&cauthor=true&cauthor_uid=9615363"><span style="color: windowtext; font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">Branth B</span></a><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed?term=Johnsson%20R%5BAuthor%5D&cauthor=true&cauthor_uid=9615363"><span style="color: windowtext; font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">Johnsson R</span></a><span style="font-family: Helvetica; font-size: 8.0pt; mso-bidi-font-family: Arial; mso-fareast-language: JA;">. http://www.ncbi.nlm.nih.gov/pubmed/9615363<o:p></o:p></span></div>
<!--EndFragment-->Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com1tag:blogger.com,1999:blog-2476502435458493190.post-71472801735328145282013-11-20T13:23:00.000-07:002013-11-20T13:47:01.740-07:00Treating Bunions <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiygU1W2CGUhgC5Ch16cpZ4fUcGBG1s5opdkTVKW9wmfkoVP4KUoIX4EHXBv0w1eD4yFZidj0M0kNkBgQjVGqaq7hDI6VonOLGlbDTRo0MoAAc3s2TQBp4XnIxcvFj8X7q4iUjvLICVPw/s1600/shutterstock_79777987.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiygU1W2CGUhgC5Ch16cpZ4fUcGBG1s5opdkTVKW9wmfkoVP4KUoIX4EHXBv0w1eD4yFZidj0M0kNkBgQjVGqaq7hDI6VonOLGlbDTRo0MoAAc3s2TQBp4XnIxcvFj8X7q4iUjvLICVPw/s640/shutterstock_79777987.jpg" width="640" /></a>Bunions<span style="color: blue;"> (<a href="http://en.wikipedia.org/wiki/Bunion" target="_blank"><span style="color: blue;"><i>Hallus Abducto Valgus</i>)</span></a> </span>are a common foot problem that affects the joint at the base of the big toe <span style="color: blue;">(<a href="http://en.wikipedia.org/wiki/Metatarsophalangeal_articulations" target="_blank"><span style="color: blue;">first <i>metatarsophalangeal joint</i></span></a></span>). In Latin “bunion” means enlargement, while “<i>hallux abducto valgus</i> (HAV)” refers to a bending inwards of the big toe as seen on the image. As you see, the big toe bends in towards the other toes while the bone behind it (1st metatarsal) pushes outward. This creates a considerable amount of stress on the joint (<i><a href="http://en.wikipedia.org/wiki/Metatarsophalangeal_articulations" target="_blank"><span style="color: blue;">first metatarsophalangeal joint</span></a></i>). Due to this bending inwards, a sharp angle at the big toe joint is created, resulting in the formation of a bunion. Initially, this enlargement is composed of swollen tissue which becomes irritated by any external pressure (for example tight shoes). Eventually this swollen tissue thickens to form a very large lump or bunion. <br />
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There is an obvious relationship between bunions and shoes, since bunions do not occur in cultures that go barefoot. High heels, pointed shoes, ballet shoes, excessively tight shoes, and even cowboy boots often lead to the development of bunions.<span style="color: #404040;"> </span><br />
<span style="color: #404040;"><br /></span><a href="http://www.bodiempowerment.com/wp-content/uploads/2013/10/Foot-Abductor-Adductor-HallucisRight1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://www.bodiempowerment.com/wp-content/uploads/2013/10/Foot-Abductor-Adductor-HallucisRight1.jpg" width="214" /></a><b><br /></b><b>Anatomy and Biomechanics</b><br />
<b><br /></b>From a biomechanical perspective, bunion formation creates a cycle of dysfunction. As the bone behind the big toe (1st metatarsal bone) moves outwards, the inner arch of the foot becomes unstable and starts to collapse. This instability, or lack of support in the arch, increases stress on the angle at the point where the bunion is forming. This stress accelerates the formation of the bunion, which in turn further destabilizes the arch of the foot. To truly deal with this problem, you must address both the foot instability and joint angle.<br />
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In addition to the stresses caused by poor shoes, simply walking with your feet in a "turned out" position can also lead to bunion formation from the stress it puts on two particular muscles, the <i><a href="http://en.wikipedia.org/wiki/Adductor_hallucis_muscle" target="_blank"><span style="color: blue;">adductor hallicus</span></a></i> and the <i><a href="http://en.wikipedia.org/wiki/Abductor_hallucis_muscle" target="_blank"><span style="color: blue;">abductor hallicus</span></a></i>.<br />
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The <i><a href="http://en.wikipedia.org/wiki/Adductor_hallucis_muscle" target="_blank"><span style="color: blue;">adductor hallicus</span></a></i> is an interesting muscle which is shaped like the number seven. The <i><a href="http://en.wikipedia.org/wiki/Adductor_hallucis_muscle" target="_blank"><span style="color: blue;">adductor hallicus</span></a></i> transverses from several of the lateral toes into your big toe. When the <i>adductor hallicus</i> <b>contracts</b>, it pulls the big toe towards the 2nd toe. When the <i><a href="http://en.wikipedia.org/wiki/Adductor_hallucis_muscle" target="_blank"><span style="color: blue;">adductor hallicus</span></a></i> muscle becomes tight and restricted, it continually pulls the big toe towards the second toe (even without contracting). The <i><a href="http://en.wikipedia.org/wiki/Adductor_hallucis_muscle" target="_blank"><span style="color: blue;">adductor hallicus</span></a></i> tends to become restricted in individuals who excessively pronate or walk with their feet turned outwards (a huge percentage of runners and dancers).<br />
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This pulling action of the <i><a href="http://en.wikipedia.org/wiki/Adductor_hallucis_muscle" target="_blank"><span style="color: blue;">adductor hallicus</span></a></i> disrupts a key balance in muscle tension, which normally keeps the big toe in a neutral or straight position. This balance occurs between the <span style="color: blue;"><i><a href="http://en.wikipedia.org/wiki/Adductor_hallucis_muscle" target="_blank">adductor hallicus</a></i> </span>and the<span style="color: blue;"> <i><a href="http://en.wikipedia.org/wiki/Abductor_hallucis_muscle" target="_blank">abductor hallicus</a></i></span> muscles. The <i><a href="http://en.wikipedia.org/wiki/Abductor_hallucis_muscle" target="_blank">abductor hallucis</a></i> normally resists the pulling action of the <i><a href="http://en.wikipedia.org/wiki/Adductor_hallucis_muscle" target="_blank">adductor hallicus</a></i>. The <i><a href="http://en.wikipedia.org/wiki/Abductor_hallucis_muscle" target="_blank">abductor hallucis</a></i> runs from your heel (<i>calcaneus</i>) to your big toe (<i>proximal phalanx</i>).<br />
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Constant pulling from the <i><a href="http://en.wikipedia.org/wiki/Adductor_hallucis_muscle" target="_blank">adductor hallicus</a></i> weakens and overstretches the <i><a href="http://en.wikipedia.org/wiki/Abductor_hallucis_muscle" target="_blank">abductor hallucis</a></i>. Without the appropriate counter-balancing action of the <i><a href="http://en.wikipedia.org/wiki/Abductor_hallucis_muscle" target="_blank">abductor hallucis</a></i>, the big toe moves inward, and bunion formation accelerates.<br />
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<b>Treatment</b><br />
<b><br /></b>The objective of non-surgical treatment is to prevent the progression of the bunion by correcting the biomechanical stress on the foot, by realigning the joint as much as possible, and by increasing the intrinsic strength of the foot. We achieve this by using soft-tissue tissue techniques such as Active Release Techniques to break adhesions that form in the<span style="color: blue;"> <i><a href="http://en.wikipedia.org/wiki/Adductor_hallucis_muscle" target="_blank">adductor hallicus</a></i></span> muscle or other affected structures.<br />
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We use <b>taping</b> help bring the big toe back into a neutral position. We have our patients perform a series of strengthening, stretching, and self-myofascial release exercises. The selection of exercises will vary greatly between different patients, and is dependant on which areas of their kinetic chain has been affected. <br />
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<b><a href="http://youtu.be/WhoXgXZL7I8" target="_blank"><span style="color: blue;">Taping a Bunion</span></a></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmUUUQF1k2Myk_lX4tlj_paG7K3DFnMi_pkHJco4U6xEyRK75DuwkMtuTtg2FcNHl8Ea8DfwU6pKztpXdAOzmAduL1UnZOmoYzD2uRhaUh9nZdE1MNpjuke0Zn36hIttmZOTYWJpkbuA/s1600/Screen+Shot+2013-11-20+at+1.14.17+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmUUUQF1k2Myk_lX4tlj_paG7K3DFnMi_pkHJco4U6xEyRK75DuwkMtuTtg2FcNHl8Ea8DfwU6pKztpXdAOzmAduL1UnZOmoYzD2uRhaUh9nZdE1MNpjuke0Zn36hIttmZOTYWJpkbuA/s200/Screen+Shot+2013-11-20+at+1.14.17+PM.png" width="200" /></a></div>
<b><br /></b>Bunion taping can help reduce pain and discomfort of a bunion by helping to realign the joint taking pressure off the bunion.<br />
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<b>Exercises</b><br />
The following two exercises are examples of exercises that we recommend for Bunions. Please note, this is just a sample of our exercises, the actual exercise routine will vary depending on each individual case.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-y1PBJUW71u9h4Qk93RkT1yQY29BNt53DLyrOmdetaqNyuguFyfcSxeXXV52ZFc1ZdjnTX3hil4PEZDBP41EktgUH79Lb8I9882bD7g9GtrB_7OYPVLbYHBDGsvJiAn8K4OX1x9iWYA/s1600/Screen+Shot+2013-11-20+at+1.14.39+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="111" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-y1PBJUW71u9h4Qk93RkT1yQY29BNt53DLyrOmdetaqNyuguFyfcSxeXXV52ZFc1ZdjnTX3hil4PEZDBP41EktgUH79Lb8I9882bD7g9GtrB_7OYPVLbYHBDGsvJiAn8K4OX1x9iWYA/s200/Screen+Shot+2013-11-20+at+1.14.39+PM.png" width="200" /></a></div>
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<b><a href="http://youtu.be/UVcS6kP5aPc" target="_blank"><span style="color: blue;">Increasing Dorsi Flexion</span></a> </b>A decrease in <a href="http://en.wikipedia.org/wiki/Dorsiflexion" target="_blank">dorsi-flexion</a> causes excessive pronation of the foot, the knee to move in (<a href="http://en.wikipedia.org/wiki/Valgus_deformity" target="_blank">knee valgus</a>), and internal rotation of the the leg (<a href="http://en.wikipedia.org/wiki/Femur" target="_blank">femur</a>).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKy1QH1cNwW5VrVTFmjoFGMJehkdzpqfzL6-WGI1M4CgBGMeu-Zewv3-yFnVzvsFgT-JdtVmr1AhGEAGXepdnJCemmRNtexynyykBylk0vke0pTFr_73T5JglUKOEZ2NiLW5QhIxi0tw/s1600/Screen+Shot+2013-11-20+at+1.14.51+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="111" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKy1QH1cNwW5VrVTFmjoFGMJehkdzpqfzL6-WGI1M4CgBGMeu-Zewv3-yFnVzvsFgT-JdtVmr1AhGEAGXepdnJCemmRNtexynyykBylk0vke0pTFr_73T5JglUKOEZ2NiLW5QhIxi0tw/s200/Screen+Shot+2013-11-20+at+1.14.51+PM.png" width="200" /></a></div>
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<b><a href="http://www.youtube.com/watch?v=rS7tZQTFEV0" target="_blank"><span style="color: blue;">Increasing Big Toe Mobility</span></a> </b>Having mobility in the joints of the big toe is essential for normal gait.<br />
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<a href="http://www.goldstonefitness.ie/docs/circuit_training(2).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="425" src="http://www.goldstonefitness.ie/docs/circuit_training(2).jpg" width="640" /></a></div>
<h2>
<span style="font-family: Arial;"><b>Fat loss 101</b></span></h2>
<div class="MsoNormal">
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Think long-term…. avoid the rebound effect!</span></b></div>
<div class="MsoNormal">
</div>
<span style="color: #1a1a1a; font-family: Arial;"><br /></span>
<span style="color: #1a1a1a; font-family: Arial;">Keep your weight-loss goals realistic. It is reasonable to expect to lose
about one to three pounds per week. Too rapid weight-loss almost always results
in a rebound effect, where all the lost weight returns if you fall off the
path. </span><span style="color: #1a1a1a; font-family: Arial;">In many weight-loss programs, the
quick weight that you lose is often due to loss of muscle, rather than fat loss.
When you lose muscle mass, you actually </span><b style="color: #1a1a1a; font-family: Arial;">lower your metabolism</b><span style="color: #1a1a1a; font-family: Arial;"> since
muscles are the primary “burners” of carbohydrates and fats in your body.</span><br />
<span style="color: #1a1a1a; font-family: Arial;"><br /></span>
<br />
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Dramatic decreases in caloric intake leads to
decreased or slower metabolism, and more weight gain.</span></b></h3>
<div>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><br /></span></b></div>
<div class="MsoNormal">
</div>
<span style="color: #1a1a1a; font-family: Arial;">Suddenly reduced, or too low, caloric intake leads to a loss of muscle mass as your body
struggles to meet its daily energy requirements by burning muscle rather than
fat. It also causes your body to STORE FAT. This can happen whenever you eat
less than 1000 calories a day. Your body requires at least 1500 calories a day
just to perform its basic functions. </span><span style="color: #1a1a1a; font-family: Arial;">Decreases in your muscle mass results in a decrease in your metabolic rate,
which in turn results in more fat being stored! This is the major reason for
the failure of over 80% of all diet plans. Instead of training your body to burn
fat, they train your body to <b>store </b>fat.</span><br />
<span style="color: #1a1a1a; font-family: Arial;"><br /></span>
<br />
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Graze, Don’t Gorge!</span></b></h3>
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<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><br /></span></b></div>
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</div>
<span style="color: #1a1a1a; font-family: Arial;">Frequent SMALL meals are better for weight loss. Frequent small meals serve
to convince your body that you are NOT starving, that food is abundant, and
that fats DON’T need to be stored for hard times. </span><span style="color: #1a1a1a; font-family: Arial;">Basically, you need to provide you body with good quality food on a regular
basis. </span><span style="font-family: Arial;">This will
have several positive effects: it will help balance your blood
sugar, accelerate healing, and provide you with the
energy you need for exercising. </span><br />
<div>
<span style="font-family: Arial;"><br /></span>
<br />
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<a href="http://fitbie.msn.com/sites/default/files/opening-mother-daughter-breakfast-ss.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="218" src="http://fitbie.msn.com/sites/default/files/opening-mother-daughter-breakfast-ss.jpg" width="320" /></a></div>
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Your Mother was right…. you need to eat breakfast!</span></b></h3>
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</div>
<span style="color: #1a1a1a; font-family: Arial;"><br /></span>
<span style="color: #1a1a1a; font-family: Arial;">Did you know that your body burns about 450 calories when you sleep at
night? Your body <b>needs to re-fuel</b> at breakfast time. </span><span style="color: #1a1a1a; font-family: Arial;">If you don’t have breakfast, your blood sugar levels can fall too low,
resulting in cravings for high-sugar food. Successful individuals in any
weight-loss program </span><b style="color: #1a1a1a; font-family: Arial;">always</b><span style="color: #1a1a1a; font-family: Arial;"> eat breakfast.</span><span style="color: #1a1a1a; font-family: Arial;"> </span><br />
<span style="color: #1a1a1a; font-family: Arial;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://nationalpostlife.files.wordpress.com/2010/12/fastfood.jpg?w=620" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://nationalpostlife.files.wordpress.com/2010/12/fastfood.jpg?w=620" width="320" /></a></div>
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Forget the fast food.</span></b></h3>
<div class="MsoNormal">
</div>
<span style="color: #1a1a1a; font-family: Arial;"><br /></span>
<span style="color: #1a1a1a; font-family: Arial;">Fast food is generally made with cheaper ingredients, such as high fat
meat, lots of saturated and trans fats, lots of salt, and cholesterol. All of
these ingredients lead to health problems, weight gain, high blood pressure,
inflammation, and heart disease. </span><span style="color: #1a1a1a; font-family: Arial;">Consider what is in a basic, medium-size, fast food meal of a burger, French Fries, and a vanilla shake. In that one meal you will get 87 grams of fat and 1,480
calories. If you want to </span><b style="color: #1a1a1a; font-family: Arial;">gain weight</b><span style="color: #1a1a1a; font-family: Arial;">, </span><b style="color: #1a1a1a; font-family: Arial;">inflame your body</b><span style="color: #1a1a1a; font-family: Arial;">, and </span><b style="color: #1a1a1a; font-family: Arial;">die
of a heart attack,</b><span style="color: #1a1a1a; font-family: Arial;"> then by all means, go for it and enjoy that meal.</span><br />
<span style="color: #1a1a1a; font-family: Arial;"><br /></span></div>
<div>
<span style="color: #1a1a1a; font-family: Arial;"><br /></span>
<br />
<div class="MsoNormal">
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Start thinking about your body-fat percentage not your weight. </span></b></h3>
<div>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><br /></span></b></div>
</div>
<div class="MsoNormal">
<span style="color: #1a1a1a; font-family: Arial;">Body-fat percentage measures the percentage of fat in your body. If you are
200 pounds and 30% fat, it means that your body consists of 60 pounds of fat
and 140 pounds lean body mass. </span><span style="color: #1a1a1a; font-family: Arial;">Your goal is to gain muscle (which burns fat). Remember, <i>muscle also
weighs more than fat</i>. So initially, don’t worry about what the scales say. Your
focus is to get rid of the fat while adding on muscle.</span></div>
<br />
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<br /></div>
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</div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="MsoNormal">
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Add Muscle to Your Body</span></b></h3>
</div>
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<br /></div>
<div class="MsoNormal">
</div>
<span style="color: #1a1a1a; font-family: Arial;">Muscles burn more calories than any other type of tissue in your body (with
the exception of your brain). Muscles help to increase your resting metabolic
rate, which means you burn fat even when resting. </span><span style="color: #1a1a1a; font-family: Arial;">For each pound of muscle that you add to your body, you will burn an extra
50 calories each day. This means if you add five pounds of muscle mass to your
body, you can burn 250 extra calories a day, even </span><i style="color: #1a1a1a; font-family: Arial;">when you are just sitting
around</i><span style="color: #1a1a1a; font-family: Arial;">.</span></div>
<div>
<span style="color: #1a1a1a; font-family: Arial;"><br /></span><span style="color: #1a1a1a; font-family: Arial;">Strength training (or muscle building) should be one of the fundamentals of
any weight loss program. (</span><b style="color: #1a1a1a; font-family: Arial;">Note</b><span style="color: #1a1a1a; font-family: Arial;">: diet changes alone will not give you the
results you want!) Strength training builds muscle mass and increases your
resting metabolic rate. Exercise and strength training are the keys for getting
rid of all that already stored, excess fat.</span><br />
<span style="font-family: Arial;"><br /></span></div>
<div>
<span style="font-family: Arial;">It is important to differentiate between weight-lifting exercise and cardiovascular exercise.
There is no doubt, that cardiovascular exercise does burn a lot of calories.
The problem is, it is not nearly as efficient at turning up your fat
burning furnace as weight lifting can be.</span><span style="font-family: Arial;"> </span><span style="font-family: Arial;">In
fact when you compare the two exercise formats, cardiovascular exercise is about <i>40%
less efficient</i> </span><span style="font-family: Arial;">at burning fat </span><span style="font-family: Arial;">than weight lifting . </span><span style="font-family: Arial;">I am not saying you should
give up your cardio-routine.</span><span style="font-family: Arial;">
</span><span style="font-family: Arial;">Cardiovascular exercise is great for your overall health, especially your
heart. The problem is that using only cardio as your primary exercise will not
help you to achieve the fat loss you what.</span><br />
<span style="font-family: Arial;"><br /></span>
<span style="font-family: Arial;">I am currently developing an weight-loss exercise routine that is designed to help you increase muscle mass (lose fat). I will be presenting this in a future blog. </span><br />
<span style="font-family: Arial;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.afgfitness.com/blog/wp-content/uploads/2012/04/couple-sleeping.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="219" src="http://www.afgfitness.com/blog/wp-content/uploads/2012/04/couple-sleeping.jpg" width="320" /></a></div>
<div class="MsoNormal">
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Get a good night’s sleep!</span></b></h3>
</div>
<div class="MsoNormal">
</div>
<span style="color: #1a1a1a; font-family: Arial;"><br /></span>
<span style="color: #1a1a1a; font-family: Arial;">You need to sleep at least 8 hours every night if you want to lose weight.
Lack of sleep increases stress, stress increases cortisol levels in
your body, and increased cortisol levels result in weight gain. </span><span style="color: #1a1a1a; font-family: Arial;">Lack of sleep affects the level of hormones which control weight-loss –
<b>melatonin </b>and <b>human growth hormone</b>. Both of these are produced during sleep,
and interruptions and lack of production inhibits their positive effects on
your body. In fact, research has shown that the probability of your being obese
is 73% higher if you get only four hours of sleep per night.</span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<h2>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Specific Dietary Recommendations</span></b></h2>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">If you want to lose fat, decrease your body fat percentage, and feel the
best you have felt for years here is what I suggest.</span><br />
<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.expertprepper.com/wp-content/uploads/2012/04/water-bottle.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="168" src="http://www.expertprepper.com/wp-content/uploads/2012/04/water-bottle.jpg" width="200" /></a></div>
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Stay hydrated: </span></b></h3>
</div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Drink two glasses of water before each meal. Then continue to drink water on a regular basis
throughout the day. Read my blog about the importance of hydration for more information.</span><br />
<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><br /></span>
<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Drinking lemon or lime water is a great way to make your body more alkaline. The amazing thing is that lemons can turn even regular tap water alkaline. </span></div>
<div class="MsoNormal">
<h3>
</h3>
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><br /></span></b></h3>
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><br /></span></b></h3>
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><br /></span></b></h3>
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Meals and
snacks:</span></b></h3>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">My basic dietary program is quite simple, eat
three meals per day and 2 or 3 snacks. Avoid processed or packaged foods, refined carbohydrates, high fat foods, and eat your foods in as natural a state as possible. You should also do everything can to make your food taste great. Use spices and herbs liberally </span>but take it easy on the salt you add to your food. <br />
<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><br /></span>
Each
meal should contain protein, complex carbohydrates and essential fatty acids. You should also try to make choices that will make you meals more alkaline in nature (<a href="http://kinetichealthcalgary.blogspot.ca/search?updated-max=2013-02-10T20:43:00-07:00&max-results=7" target="_blank">See PRAL list for more information</a>).<br />
<br />
<b>Please note</b>: The links I have included to recipes in this section do contain some great ideas. This being said, all recipes will not be appropriate for all individuals. Please consider what each recipe contains, especially if you are allergic to certain foods. Remember,eating health foods can be a very enjoyable experience. You can lose all the fat you want, and still enjoy your food.<br />
<br /></div>
<div class="MsoNormal">
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<a href="http://2.bp.blogspot.com/_UIXOn06Pz70/R9wd1F7fDoI/AAAAAAAACOM/XidF3xniSEs/s800/Mushroom+and+Spinach+Omelet+Closeup.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/_UIXOn06Pz70/R9wd1F7fDoI/AAAAAAAACOM/XidF3xniSEs/s320/Mushroom+and+Spinach+Omelet+Closeup.jpg" width="320" /></a></div>
<h3>
<b><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Breakfast</span></b></h3>
</div>
<div class="MsoListParagraphCxSpFirst" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<br />
First off you need to eat breakfast, "DO NOT SKIP THIS MEAL" Breakfast should contain a serving of protein, dairy, fruit or grains and any amount of vegetables you would like.<br />
<br />
You can have coffee (espresso is more pH balanced - drip coffee is quite acidic), tea (ginger or green tea), or "FRESH" vegetable or fruit juice with your breakfast. Benefits of fresh juice is a blog on its own, please follow<a href="http://www.raw-foods-diet-center.com/benefits-of-juicing-vegetables.html" target="_blank"> <span style="color: blue;">this link</span></a> if you would like to learn some of its benefits.<br />
<br />
<b><br /></b>
<b><br /></b>
<b>Please note</b>: If you are having grains, then make sure you are not reacting to wheat or gluten. Again a topic for a future blog. In the meantime, if you would like to read an interesting article, here is a link to an interview of <a href="http://www2.macleans.ca/2011/09/20/on-the-evils-of-wheat-why-it-is-so-addictive-and-how-shunning-it-will-make-you-skinny/" target="_blank"><b>Dr. William Davis,</b> the author of "<b>Wheat Belly</b>"</a>.<br />
<br />
I hope you enjoy some of these breakfast recipes <br />
<br />
<h4>
</h4>
<h4>
Breakfast Recipe Suggestions:</h4>
<div>
<ol>
<li><a href="http://skinnychef.com/recipes/scrambled-eggs-5-delicious-ways" target="_blank"><span style="color: blue;">Scrambled Eggs</span></a></li>
<li><span class="fn" style="font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: inherit;"><a href="http://lowfatcooking.about.com/od/eggdishes/r/eggwhiteomelet.htm" target="_blank"><span style="color: blue;">Herbed Egg White and Spinach Omelet</span></a></span></li>
<li><a href="http://www.eatingwell.com/recipes/spinach_tomato_omelet.html" target="_blank"><span style="color: blue;">Spinach & Tomato Omelet</span></a></li>
<li><a href="http://www.shape.com/healthy-eating/cooking-ideas/10-new-ways-eat-quinoa?page=10" target="_blank"><span style="color: blue;">Breakfast Quinoa</span></a></li>
<li><a href="http://www.shape.com/breakfast/healthy-eating-breakfast-burrito-recipe" target="_blank"><span style="color: blue;">Healthy Breakfast Burrito</span></a></li>
<li><a href="http://www.womenshealthmag.com/nutrition/delicious-oatmeal-recipes" target="_blank"><span style="color: blue;">Oatmeal Recipes That Will Change Your Life</span></a></li>
<li><a href="http://www.wholeliving.com/136348/hottest-whole-grain-breakfast-cereals/@center/155850/healthy-breakfasts" target="_blank"><span style="color: blue;">Whole Grain Breakfast Cereal Recipes</span></a></li>
<li><a href="http://www.wholeliving.com/155524/muesli-breakfast-cereals/@center/155850/healthy-breakfasts" target="_blank"><span style="color: blue;">Healthy Muesli Cereal Recipes </span></a></li>
<li><a href="http://www.wholeliving.com/135929/smoothie-recipes/@center/155850/healthy-breakfasts#185519" target="_blank"><span style="color: blue;">Breakfast Smoothie Recipes (When you are in a hurry)</span></a></li>
<li><a href="http://www.wholeliving.com/185445/gluten-free-breakfasts/@center/155850/healthy-breakfasts" target="_blank"><span style="color: blue;">Gluten Free - Breakfasts</span></a></li>
</ol>
</div>
<h4>
</h4>
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<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Lunch</span></h3>
At lunch, you should have a serving of protein, fruit, and any amount of vegetable that you would like. Remember to drink two glasses of water (lemon water preferably) before you eat your lunch.<br />
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<h4>
Lunch Recipe Suggestions:</h4>
<div>
<ol>
<li><a href="http://www.wholeliving.com/183226/15-chicken-sandwich-recipes/@center/183822/healthy-lunches" target="_blank"><span style="color: blue;">Chicken Sandwich Recipes</span></a></li>
<li><span style="color: blue;"><a href="http://thestonesoup.com/blog/2012/03/16-easy-healthy-lunch-ideas-that-dont-involve-sandwiches/#" target="_blank">16 easy, healthy lunch ideas that don't involve sandwiches</a> </span></li>
<li><a href="http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/12-simple-soup-recipes/" target="_blank"><span style="color: blue;">12 Simple Soup Recipes </span></a></li>
<li><a href="http://www.wholeliving.com/183243/lunch-salad-recipes/@center/183822/healthy-lunches" target="_blank"><span style="color: blue;">Lunch Salad Recipes</span></a></li>
<li><a href="http://www.womenshealthmag.com/nutrition/lunch-ideas" target="_blank"><span style="color: blue;">10 Health Lunch Ideas</span></a></li>
<li><a href="http://www.cookinglight.com/eating-smart/smart-choices/healthy-lunch-ideas-00412000067923/page26.html" target="_blank"><span style="color: blue;">22 healthy lunch ideas (cooking light)</span></a></li>
<li><a href="http://www.wholeliving.com/183481/soup-recipes/@center/183822/healthy-lunches" target="_blank"><span style="color: blue;">Soup Recipes</span></a></li>
<li><a href="http://allrecipes.com/Recipes/Healthy-Recipes/Lunch/Top.aspx" target="_blank"><span style="color: blue;">Healthy Lunch Recipes</span></a></li>
<li><a href="http://www.facebook.com/pages/SimplyYummy123/139865369835" target="_blank"><span style="color: blue;">Simply Yummy 123 (Gluten free and dairy free cook book) - excellent</span></a></li>
</ol>
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<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Dinner</span></h3>
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Again, as with the other two meals, you need to get a serving of protein, complex carbohydrates and essential fatty acids. <br />
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For many individuals this is the main meal of the day. Try not to bulk up on this meal, and be sure to spread your total food intake throughout the day. As with the other meals, take a look at the <a href="http://kinetichealthcalgary.blogspot.ca/search?updated-max=2013-02-10T20:43:00-07:00&max-results=7" target="_blank">PRAL chart</a> to balance out the acidity of the meal. </div>
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<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Dinner Recipe Suggestions:</span></h4>
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<ol>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.eatingwell.com/recipes_menus/collections/healthy_grilled_salmon_recipes" target="_blank">Healthy Grilled Salmon Recipes </a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.foodnetwork.com/recipes/rachael-ray/grilled-salmon-salad-recipe/index.html" target="_blank">Grilled Salmon Salad </a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://lowfatcooking.about.com/od/crockpotrecipes/r/chickenchili.htm" target="_blank">Easy Crockpot Chicken Chili</a> </span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.eatingwell.com/recipes_menus/collections/healthy_chicken_recipes" target="_blank">Healthy Chicken Recipes </a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://lowfatcooking.about.com/od/dinnerrecipes/r/turkchili1104.htm" target="_blank">Turkey Chili</a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.eatingwell.com/recipes/north_african_orange_lamb_kebabs.html" target="_blank">North African Orange & Lamb Kebabs</a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.alkalinelifestyle.com/MealPlanRecipes/Alkaline-Greek-Salad" target="_blank">Alkaline Greek Salad</a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.savvyvegetarian.com/vegetarian-recipes/spinach-salad.php" target="_blank">Health Spinach Salad Recipes </a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.eatingwell.com/recipes_menus/collections/healthy_salad_recipes" target="_blank">Healthy Salad Recipes </a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.cookinglight.com/food/quick-healthy/healthy-soup-recipes-00412000070018/" target="_blank">101 healthy soup recipes </a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://allrecipes.com/recipes/healthy-recipes/low-fat/soups-and-stews/" target="_blank">Low fat soup and stews</a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.eatingwell.com/recipes_menus/collections/healthy_indian_recipes" target="_blank">Healthy Indian Recipes</a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.vegetariantimes.com/recipe/cuisine/mediterranean/" target="_blank">Mediterranean Recipes </a></span></li>
<li><span style="color: blue; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.vegetariantimes.com/recipe/cuisine/moroccan/" target="_blank">Moroccan Recipes</a></span></li>
<li><a href="http://www.facebook.com/pages/SimplyYummy123/139865369835" target="_blank"><span style="color: blue;">Simply Yummy 123 (Gluten free and dairy free cook book) - excellent </span></a></li>
</ol>
</div>
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<h3>
<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Snacks:</span></h3>
<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><br /></span>
<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">There are numerous healthy foods that you can use as snack throughout the day. Just be sure not to eat too much of these foods, otherwise you may find that you are sabotaging your fat-loss program. </span><br />
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<h4>
<span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;">Healthy Snack Suggestions:</span></h4>
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<ol>
<li><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><span class="Apple-style-span" style="color: blue;"><a href="http://www.fitday.com/fitness-articles/nutrition/healthy-eating/5-reasons-why-greek-yogurt-is-the-perfect-healthy-snack.html" target="_blank">5 reasons why Greek yogurt is the perfect healthy snack</a></span></span></li>
<li><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.globalhealingcenter.com/natural-health/healthy-nuts/" target="_blank">The top five healthiest nuts to snack on</a></span></li>
<li><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.shapefit.com/best-snacks-nonfat-cottage-cheese.html" target="_blank">Non-fat cottage cheese</a></span></li>
<li><span style="color: #1a1a1a; font-family: Arial; mso-fareast-language: JA;"><a href="http://www.huffingtonpost.ca/2012/11/29/healthy-snacks_n_2212464.html" target="_blank">10 healthy and tasty snacks to eat at work</a></span></li>
<li><a href="http://www.livestrong.com/article/408276-are-bananas-a-good-snack-when-you-are-dieting/" target="_blank">Are bananas a good idea when you are dieting </a></li>
<li><a href="http://www.webmd.com/food-recipes/features/best-and-worst-snacks" target="_blank">Best and worst snacks in your supermarket</a></li>
</ol>
</div>
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<span style="color: #1a1a1a; font-family: Arial, Helvetica, sans-serif; mso-fareast-language: JA;">I hope you will consider following the fat loss program I have just laid out for you. This program can literally transform your life. It has taken many of my patients out of pain, returned their energy, and literally revitalized their lives. I hope it can do the same for you. </span><br />
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com6tag:blogger.com,1999:blog-2476502435458493190.post-24106447702084806002013-02-10T20:43:00.002-07:002013-02-10T20:43:33.567-07:00Dr. Abelson's – Essential Nutritional Program Part 5<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.chaoticonion.com/wp-content/uploads/2012/11/obese-_skinny_women.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="356" src="http://www.chaoticonion.com/wp-content/uploads/2012/11/obese-_skinny_women.jpg" width="640" /></a></div>
<h2>
<b><span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">Weight Loss</span></span></b></h2>
<div class="body">
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">Is this section of the my dietary protocol, I will cover some of the consequences of </span></span><span style="color: #0d0e00; font-family: Arial, Helvetica, sans-serif;">obesity. My hope is that you will take this issue seriously, not because of the superficial way society judges overweight individuals, but because of how it is affecting your health - physically, emotionally and mentally. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0d0e00;"><br /></span>
<span style="color: #0d0e00;">Then, on the next installment of this blog, I will provide you with viable solutions that I have used with my patients to bring their body fat percentages into a healthy range. </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;"><br /></span>
<span style="color: #0d0e00;">Please note that w</span><span style="color: windowtext;">eight loss is now a multi-billion dollar industry that is full of hype, empty promises, and quick fixes that seldom deliver on their promises. </span><span style="color: windowtext;">My objective of this weight-loss section is to help you cut through that hype so you can find effective ways of dealing with this common condition. </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;"><br /></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;">After we get through the section on <b>conditions related to obesity,</b> I will give you viable solutions to help deal with this issue. As we go through this information please keep in mind two key factors:</span></span></div>
<div class="body">
<ol>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Just because you have never been able to reach your weight loss goals does not mean there are no viable solutions for you. Over 90% of individuals who follow my weight-loss recommendations reach their goals. </span></li>
<li><span style="color: windowtext; font-family: Arial, Helvetica, sans-serif;">Please, don’t beat yourself up over your current weight. Our society has some very
warped ideas about what your ideal weight should be. As I say to my wife, I would be very disappointed
if she lost all her curves. </span></li>
</ol>
</div>
<div class="body">
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">Before we get into specific recommendations about how to get your body-fat percentage within normal ranges, let us first review <b>why </b>we should take the extra weight we are carrying around seriously. </span></span></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Conditions Related to Obesity</span></h3>
<div class="body">
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">It
always amazes me that patients do not see the correlation between their current health status, and the extra weight that they are carrying around in their bodies. </span></span><br />
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span><span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">Here is a list of conditions/states that are directly related to obesity: </span></span><br />
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<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Asthma.</span></li>
<li><span class="Apple-style-span" style="color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 16px;"><a href="http://en.wikipedia.org/wiki/Benign_prostatic_hyperplasia" target="_blank">Benign Prostatic Hyperplasia</a>.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Cancer (obesity has been linked to the following types of cancer: breast, colon,endometrium, kidney, esophagus, gallbladder, pancreas , and ovarian).</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Cardiovascular disease.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0c0d00;">Cognitive decline (</span><span class="Apple-style-span" style="line-height: 19px;">Individuals who are obese, with high blood pressure, and other risk factors (metabolic abnormalities) can experience a faster decline in their cognitive function. <i><span style="color: blue;">August 21, 2012, </span></i><em><span style="color: blue;">Neurology</span>)</em></span></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0c0d00;">Depression </span><span class="Apple-style-span" style="line-height: 19px;">(<span class="Apple-style-span" style="color: #222222; line-height: normal;">Research has shown that obese people have clinical depression scores that are as bad, or worse than, for patients suffering from chronic pain</span>).</span></span></li>
<li><span class="Apple-style-span" style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Diabetes.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #0c0d00;"><a href="http://en.wikipedia.org/wiki/Erectile_dysfunction" target="_blank">Erectile dysfunction</a> (</span><span class="Apple-style-span" style="color: #0c0d00;">obesity damages your cardiovascular system and decreases your testosterone levels).</span></span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;"><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001311/" target="_blank">GERD</a>.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;"><a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001459/" target="_blank">Gout</a>.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Heart disease (coronary heart disease, congestive cardiac failure).</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Headaches.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">High Cholesterol.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Hormonal dysfunctions/imbalances.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Hypertension - High blood pressure (two-thirds of obese individuals are at risk of hypertension).</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Inflammatory conditions.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Insomnia.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Migraine headaches.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Musculoskeletal Injuries such as back pain, ankle pain, knee pain, hip pain, shoulder pain, neck pain, wrist pain, elbow pain, wrist pain, and hand pain. </span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;"><a href="http://en.wikipedia.org/wiki/Osteoarthritis" target="_blank">Osteoarthritis</a>.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;"><a href="http://en.wikipedia.org/wiki/Osteoporosis" target="_blank">Osteoporosis</a>.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">PMS.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Sexual dysfunction (impairs sexual performance and decreases sex drive).</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Slow healing.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;">Strokes.</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;"><a href="http://en.wikipedia.org/wiki/Testosterone" target="_blank">Testosterone decrease</a>. (In both men and women this fat-burning, muscle-building hormone is critical to weight loss).</span></li>
<li><span style="color: #0c0d00; font-family: Arial, Helvetica, sans-serif;"><a href="http://en.wikipedia.org/wiki/Urinary_incontinence" target="_blank">Urinary Incontinence</a>.</span></li>
</ul>
</div>
<div class="body">
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">At Kinetic Health, our clinical specialization is the treatment of musculoskeletal
injuries. In most cases, we can help the
patient resolve 80%-90% of their injuries in only a few short weeks (depending
on severity of the condition and age).
In the remaining cases, where I see little or very slow progress, the lack
of response is often related to the patient's <a href="http://en.wikipedia.org/wiki/Body_fat_percentage" target="_blank">body-fat percentage</a> issues. <o:p></o:p></span></span></div>
<div class="body">
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://myhealth.alberta.ca/HEALTH/_layouts/healthwise/media/medical/hw/h9991471_001.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="260" src="https://myhealth.alberta.ca/HEALTH/_layouts/healthwise/media/medical/hw/h9991471_001.jpg" width="400" /></span></a></div>
<div class="body">
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">Like
it or not carrying too much weight around is like a ticking time bomb,
especially if that weight is around your mid section. <o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;"><br /></span>
<span style="color: windowtext;"><br /></span>
<span style="color: windowtext;"><br /></span>
<span style="color: windowtext;"><br /></span>
<span style="color: windowtext;"><br /></span>
<span style="color: windowtext;"><br /></span>
<span style="color: windowtext;"><br /></span>
<span style="color: windowtext;"><br /></span>
<span style="color: windowtext;"><br /></span>
<span style="color: windowtext;"><br /></span></span></div>
<ul type="square">
<li class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">People who store fat
around the middle (abdomen, chest, and internal organs) have an "<strong>apple</strong>"
shape, and are more prone to diabetes (type II diabetes is at epidemic
levels), heart disease, high blood pressure, gall bladder problems,
systemic inflammation, and the wide array of health issues associated with
inflammation. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">People with a "<strong>pear</strong>"
shape, who store weight on their hips and thighs are at a lower risk for these conditions.</span></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.cyberlipid.org/images/pict20.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://www.cyberlipid.org/images/pict20.gif" /></span></a></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Inflammation and Obesity</strong></span></h3>
<div class="style2">
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">Here is one fact you cannot get around. If you are
obese/overweight, your body produces an increased level of pro-inflammatory compounds (such as prostaglandin E2). On the surface, these inflammatory compounds may not seem like a big deal, until you do a little investigation. Take a look at some of </span></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">common conditions that are related to increased levels of inflammation in your body:</span><br />
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<!--StartFragment-->
<br />
<div class="MsoNormal">
</div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Alzheimer’s
disease</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Arthritis</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Atherosclerosis</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Cancer</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Chronic pain</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Crohn’s
disease</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Dementia</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Diabetes</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Emphysema</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Heart disease</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">High blood
pressure</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Insulin
resistance</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Musculoskeletal conditions</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Osteoporosis</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Parkinson’s
disease</span></li>
</ul>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Unfortunately, obesity and inflammation creates an escalating cycle of dysfunction. Inflammatory hormones ,such as prostaglandin E2, </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">inhibits your body's ability to burn fat. This lowers your metabolism, makes you gain even more weight which increases the levels of inflammatory hormones. This really is a nasty cycle of dysfunction</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;"><br /></span>
<span style="color: windowtext;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://img.tfd.com/mk/O/X2604-O-15.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" src="http://img.tfd.com/mk/O/X2604-O-15.png" width="320" /></span></a></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Osteoporosis</strong> and Obesity </span></h3>
<div class="body">
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">Take a good look at this diagram, wouldn't you rather have the silhouette of the 40 year old at age 70, than the 70 year old at age 50. Sounds like a silly question but it really is not. There are numerous steps you can take to slow down osteoporotic degeneration. </span></span><br />
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">The first step is to <b>get rid of any extra weight</b> you are carrying. </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;"><br /></span>
<span style="color: windowtext;">Osteoporosis is a condition
that occurs when the quality and quantity of bone tissue is weakened, making
your bones more susceptible to bone loss and breakage. It also prevents your
bones from re-modeling and re-building themselves. <o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;"><br /></span>
<span class="Apple-style-span" style="color: #191919;">The relationship between obesity and osteoporosis has been widely
studied. Initially studies indicated
that obesity (increase weight ) may help prevent osteoporosis, but this is not true. More recent studies have now indicated
that the same nutritional problems associated with obesity lead to
Osteoporosis. The two conditions are linked. </span></span></div>
<div class="body">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #191919;"><br /></span>
<span class="Apple-style-span" style="color: blue; font-size: x-small;"><i>Relationship of Obesity with Osteoporosis Lan-Juan Zhao, Yong-Jun Liu, Peng-Yuan Liu, James Hamilton, Robert R. Recker and Hong-Wen Deng - The Journal of Clinical Endocrinology & Metabolism Vol. 92, No. 5 1640-1646</i></span></span><br />
<h4>
<span style="color: #191919;"><span style="font-family: Arial, Helvetica, sans-serif;">Osteoporosis - Some Important Facts</span></span></h4>
<span style="color: #191919;"><span style="font-family: Arial, Helvetica, sans-serif;">Osteoporosis should be take seriously, and you should do everything you can to avoid it. Consider some statistics about osteoporosis. </span></span><br />
<span style="color: #191919; font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin-bottom: 10pt;">
</div>
<ul>
<li><span style="color: #191919; font-family: Arial, Helvetica, sans-serif;">Over 80% of all fractures in people over fifty years of age are caused by
osteoporosis.</span></li>
<li><span style="color: #191919; font-family: Arial, Helvetica, sans-serif;">Osteoporosis causes 70-90% of hip fractures annually.</span></li>
<li><span style="color: #191919; font-family: Arial, Helvetica, sans-serif;">37% of men and 28% women and who suffer a hip fracture will die within the
next year.</span></li>
<li><span style="color: #191919; font-family: Arial, Helvetica, sans-serif;">Only 44% of people, discharged from hospital after a hip fracture, return
home.</span></li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.ihaveosteoarthritis.com/resources/arthritis_osteoarthritis.jpg?timestamp=1243470496078" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="260" src="http://www.ihaveosteoarthritis.com/resources/arthritis_osteoarthritis.jpg?timestamp=1243470496078" width="400" /></span></a></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Osteoarthritis</strong> and Obesity </span></h3>
<div class="body">
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">Osteoarthritis
is a complex degenerative condition that affects the joints in your body.
Primary Osteoarthritis affects the weight-bearing joints in your knees, feet,
hips, and lower back, as well as the fingers and neck. </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;"><br /></span>
<span style="color: windowtext;">Osteoarthritis is a condition that
is caused by excessive and long-term wear-and-tear of your joints, and is often accompanied by inflammation of the area with pain, swelling, and stiffness. </span></span></div>
<div class="body">
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="body">
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">Primary
Osteoarthritis begins by affecting the cartilage of your joints. Healthy
cartilage allows bones to glide over each other and assists in absorbing the
shock and stress of movement. In osteoarthritis, the top layer of the cartilage
breaks down and wears away, allowing the bones under the cartilage to rub against
each other. The rubbing causes inflammation or swelling, pain, and decreased
mobility of that joint. Over time, bone spurs may grow and the joint may lose
its normal shape. <o:p></o:p></span></span><br />
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="body">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Obesity increases the chances of developing
osteoarthritis since the excess weight multiplies the pressure and forces on
the joint, leading to more wear and tear over time.</span></div>
<div class="body">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;"><br /></span>
</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://static.guim.co.uk/sys-images/Guardian/Pix/pictures/2010/12/23/1293121908040/A-Zumba-class-007.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="192" src="http://static.guim.co.uk/sys-images/Guardian/Pix/pictures/2010/12/23/1293121908040/A-Zumba-class-007.jpg" width="320" /></span></a></div>
<h4>
<span style="color: windowtext;"><span style="font-family: Arial, Helvetica, sans-serif;">Osteoarthritis and Weight Loss - the GOOD NEWS</span></span></h4>
</div>
<div class="body">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;">Even
moderate decreases (15 lbs over 6 weeks) in weight can significantly reduce the
amount of pain caused by osteoarthritis. <i>Stephen Messier</i>, a lead author of a
noted study showed that "<em>The accumulated reduction in knee load for a
1-pound loss in weight would be more than 4,800 pounds per mile walked</em>".
</span><span style="color: windowtext;"> In other words,
for every pound of weight-loss, you will find a four-pound reduction in the
stress experienced with each step! <o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;"><br /></span></span></div>
<div class="body">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;">The
effects of even a moderate weight-loss is especially noticeable in weight
bearing joints such as the knee and hip. </span><span style="color: windowtext;">This can result
in significant improvement in quality of life. This is an achievable goal, and
can help you to live a more pain-free and enjoyable life.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext;"><br /></span>
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<span style="font-family: Arial, Helvetica, sans-serif;">In <i>Part 6 of "Dr. Abelson's Nutritional Program"</i> we will give some great ideas on what YOU can do to lose the excess weight, and bring your life back into balance. <o:p></o:p> </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUq2EN3h3iMVqa652Oo5MufWhxNaO92JM2_3DgIpUUFxOeHB6jXc7CUAJImhstuT56xOGRiVXnEkg_87MTwJKp4JF2LvSUxGDsgrbic8CGk5p_4VZEPVMyyJyoN_1ElYxZWKdsRKolKA/s1600/front-cover-icon-1.5-wide-300dpi.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUq2EN3h3iMVqa652Oo5MufWhxNaO92JM2_3DgIpUUFxOeHB6jXc7CUAJImhstuT56xOGRiVXnEkg_87MTwJKp4JF2LvSUxGDsgrbic8CGk5p_4VZEPVMyyJyoN_1ElYxZWKdsRKolKA/s320/front-cover-icon-1.5-wide-300dpi.png" style="cursor: move;" width="211" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0b0b0b;">Do you want more information about this, and other topics. Our books (eBooks and hard-copy) provide more information about soft-tissue injuries, rehabilitative exercises for injury recovery, and how to use these to activate and restore all the structures of your kinetic chain. </span><o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0b0b0b;">To purchase our internationally best-selling books, visit <a href="http://www.releaseyourbody.com/"><u><span style="color: blue; text-decoration: none;">www.releaseyourbody.com</span></u></a>. </span> <span style="color: #0b0b0b;">
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For information about our clinic in Calgary, Alberta, please go to <a href="http://www.kinetichealth.ca/"><u><span style="color: blue; text-decoration: none;">www.kinetichealth.ca</span></u></a>.</span><o:p></o:p></span></span></div>
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<!--EndFragment-->Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com1tag:blogger.com,1999:blog-2476502435458493190.post-42783034564987392922013-02-04T00:01:00.001-07:002013-02-05T09:11:59.918-07:00Dr. Abelson's – Essential Nutritional Program Part 4<!--[if gte mso 9]><xml>
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<a href="http://www.alkalinediethealthtips.com/image-files/alkaline-diet-plan-success.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"><img border="0" height="440" src="http://www.alkalinediethealthtips.com/image-files/alkaline-diet-plan-success.jpg" width="640" /></span></a></div>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Alkaline Diets</span></h2>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">The General Theory</span></h3>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The concept of balancing your bodies pH through diet has been around for a very long time (acid-base homeostasis or acid-base balance). Thirty years ago, I was using alkaline foods, such as wheatgrass, in my diet to help me recover from workouts for Ironman races. Today I am still using the same concepts to help me recover from fitness workouts, occasional injuries, and to keep my biological clock from rushing forward (I will explain that one later).</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The Alkaline Diet postulates that our bodies are designed for predominately alkaline foods, not the acidic diets of today (high meat, high grain, processed foods). There is considerable evidence to support the concept that</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> acid-based diets are directly related to the degenerative, cardiovascular, and pathological conditions that are so prevalent today. Even inflammation, and weight gain have been associated with acidic diets. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
Before we get into dietary details lets do a quick review of acidity and alkalinity. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.abundanthealthcenter.com/blog/wp-content/uploads/2011/04/PH-Scale.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="156" src="http://www.abundanthealthcenter.com/blog/wp-content/uploads/2011/04/PH-Scale.jpg" width="320" /></a></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Your Body's pH</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">pH is a measure of the acidity or alkalinity of a solution. Solutions with a pH <b>less</b> <b>than seven</b> are <b>acidic</b>, while those with a pH <b>greater</b> <b>than seven</b> are basic (<b>alkaline</b>). A pH of 7 is neutral. The pH of your blood is maintained in very narrow range from 7.38 to 7.42. Even a minor deviation from this range can have severe consequences, sometimes even resulting in death. Your body maintains this narrow balance through three mechanisms: your <b>respiratory system, chemical buffers, </b>and </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">your<b> kidneys </b>(excreting acid)</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">. </span><br />
<br />
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Your Respiratory System:</b> When acidity increases there will be a corresponding increase in pulmonary respiration. This will cause an increase in the excretion of H+. Hydrogen molecules are what make a solution acidic. Then a secondary reaction occurs (H + HC0<span style="font-size: x-small;">3</span> = H<span style="font-size: x-small;">2</span>CO<span style="font-size: x-small;">3</span>) forms water (H<span style="font-size: x-small;">2</span>O) and carbon dioxide (CO<span style="font-size: x-small;">2</span>), which is then eliminated through respiration. </span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Chemical Buffers</b> - When your body buffers a solution, the buffer binds to the loose hydrogen. Removal of loose hydrogen from a solution makes it less acidic. These reactions can occur within seconds. </span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Your Kidneys</b> - The kidneys can balance blood pH by excreting excess acids (or bases). This is a much slower process than the respiratory mechanisms or the chemical buffers. </span></li>
</ul>
<br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">
The balance between acids and bases in your body is of enormous
importance to the functioning of all your metabolic processes. This balance is
critical for the functioning of your proteins, the permeability of your membranes,
the delivery of electrolytes, and the functioning of every cell, organ, and structure in your body. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<a href="http://www.vibrationtraining.net/wp-content/uploads/2011/02/osteoporosis.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="color: black; font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="http://www.vibrationtraining.net/wp-content/uploads/2011/02/osteoporosis.jpg" width="240" /></span></a></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">pH and Aging</span></h3>
</div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">
Earlier, I mentioned that we can use the concept of alkaline diets to keep our biological clocks from rushing forward. Let me explain why. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">As we age, the body's ability to remove acidity decreases (by up to 80% by the later part of your life). This is primarily due to decreased kidney
function that occurs with normal aging (especially after age 50). This is due to a decrease in <a href="http://en.wikipedia.org/wiki/Renal_function" target="_blank"><span class="Apple-style-span" style="color: blue;">glomerular filtration</span></a>. The important point here is that your acid-base balance is dependent upon your kidney's ability to remove acid from your body, and that this ability decreases with age. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">This decreased kidney function can lead
to a state known as <b>low-grade metabolic acidosis</b> (increase in H+). Low-grade metabolic acidosis
is a clinical disorder that is characterized by an increase in total body acidity. <o:p>Even mild acidosis increases bone loss, muscle wasting, and inflammation. Not what you want to do if you are trying to repair your body or increase your athletic performance.</o:p></span><span style="font-family: Arial, Helvetica, sans-serif;"> If we can avoid increased acidity in our bodies, we can </span><i style="font-family: Arial, Helvetica, sans-serif;">slow down</i><span style="font-family: Arial, Helvetica, sans-serif;"> or </span><i style="font-family: Arial, Helvetica, sans-serif;">avoid</i><span style="font-family: Arial, Helvetica, sans-serif;"> some of the diseases associated with aging and acidity.</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
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<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Diet and pH</span></h3>
<span style="font-family: Arial, Helvetica, sans-serif;">The food you eat can have an effect on the how much stress is place on your body as it attempts to maintain its pH balance. Generally speaking, the North American diet is extremely acidic, because of the quantity of grains, animal products, and processed foods that is consumed. This constant acid-state does put a considerable load on your body's buffering systems. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
As
we already mentioned the pH of your blood is kept within a very narrow pH
range - around 7.4. Your body's buffering
systems does this by drawing upon minerals from your bones (calcium, magnesium,
potassium, zinc), amino acids from your muscles (glutamine), or by using your
respiratory or kidney's buffering systems. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In
contrast to the pH of your blood, the pH of your urine varies based on your
diet. Most people in North America have a very acidic diets, which shows up
directly in their urinary pH. Even
consuming a high-salt diet can cause your body to create a state of low-grade
acidosis. Something to think about - that extra table salt you are adding to your food may be
leading to chronic conditions such as osteoporosis, slowing your healing, inflaming your body, and even making you gain weight. </span></div>
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<h3>
<b><span style="font-family: Arial, Helvetica, sans-serif;">Acidic states damage your body</span></b></h3>
</div>
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<span style="font-family: Arial, Helvetica, sans-serif;">As mentioned, most
North American diets produce a state of “chronic low grade acidosis”. What this
means is that our bodies are continuously pulling key minerals out of our bones, and amino acids from our muscles, in an attempt to maintain a constant </span><span style="font-family: Arial, Helvetica, sans-serif;">pH in our </span><span style="font-family: Arial, Helvetica, sans-serif;">blood and
cells.
Bone and muscle breakdown are two classic examples:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Bone Degeneration</b> - Close
to a century ago, medical research concluded that constant acidic states in our
bodies cause the release (leaching) of calcium from our bones. This is because calcium is a strong base, used by the body to neutralize the acid. The net result
is <b>osteoporosis</b>, or weak, fragile, thin bones. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Muscle Break Down </b>– Your muscles contain high levels of an amino acid called <b>glutamine</b>. This amino acid helps you to build and preserve muscle mass. Your body also uses this amino acid to balance your pH. When your body becomes too acidic, it will start to break down the glutamine in your body. This drives the pH scale to a more <b>alkaline</b> direction. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Side Note:</b> Glutamine is definitely</span><span style="font-family: Arial, Helvetica, sans-serif;"> a supplement that I recommend taking on a regular basis to my patients. A decrease in glutamine levels leads to muscle wasting and suppressed immune function. Glutamine will:</span><br />
<br />
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Help to maintain pH balance. </span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Strengthen the immune system.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Help promote weight loss through insulin control.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Support gastrointestinal function.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Help to build and preserve muscle mass. </span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Help to control cravings for sugar and alcohol. </span></li>
</ul>
<br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">
<br />
</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoNcd1sSABq5hg0aNUcvgWyGbeGN9mWDEIRjPDgc2E1MZ9eSfvU0mzuKIqaR9eQKF80m_w6clIlJqnRpfWsZaecnR1YT_t6wOkM-iuT5yErC0DhL9di-di1tZJMvRgLKmtKrW4sVIxhg/s1600/IMG_0601.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="color: black; font-family: Arial, Helvetica, sans-serif;"><img border="0" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoNcd1sSABq5hg0aNUcvgWyGbeGN9mWDEIRjPDgc2E1MZ9eSfvU0mzuKIqaR9eQKF80m_w6clIlJqnRpfWsZaecnR1YT_t6wOkM-iuT5yErC0DhL9di-di1tZJMvRgLKmtKrW4sVIxhg/s320/IMG_0601.jpg" width="320" /></span></a></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Athletic Performance</span></h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Balancing the pH of an athlete's diet will have two major effects: </span><br />
<br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">It prevents hard-earned muscle from being broken down.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">It helps to increase their peak power output. </span></li>
</ul>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Let me explain. We know that protein is essential for maintaining our lean muscle mass. The problem is that the high protein diet maintained by many athletes can cause an increase in acidosis, which can lead to the breakdown of both muscle and bone. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">If we can decrease this acidity through diet and supplement, it is possible to avoid this from happening. For example, supplementation of sodium citrate and sodium bicarbonate has been shown to have substantial and positive effect on decreasing metabolic acidosis. Research has also shown that </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">a more alkaline pH increases the removal of hydrogen ions from your muscles, which correlates to an increase in peak power output. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Solutions</span></h3>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Balancing acid-base in your body does not not have to be daunting task. In the system that we recommend, you don't have to</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> avoid acidic foods. However, it is important for you to balance acidic foods with alkaline foods. Instead of filling your plate with foods that are going to tip the pH scale to the acidic side, make sure that the majority of your choices are alkaline in nature. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">This really is worth doing. Within a few weeks, I believe you will be pleasantly surprised. The most common results I see within this time-period are: </span><br />
<br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Decreased joint pain.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Overall decrease in inflammation.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Decreased blood pressure.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Decreased headaches.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Better sleep.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Increase in mental clarity. </span></li>
</ul>
<br />
<br />
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Foods To Eat, Foods to Avoid</span></h3>
<div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The list that we have compiled is primarily based from the <a href="http://www.saeure-basen-forum.de/pdf/IPEV-Food_table.pdf" target="_blank"><span style="color: blue;">PRAL list</span></a>. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>PRAL</b> stands for <b>Potential Renal Acid Load</b>. The PRAL list was developed by two researchers - Remer and Manz. </span></div>
<br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This list helps you to determine, with reasonable accuracy, the effects of diet on the acidity and alkalinity in your body. This list can help you to lower your overall acidic load, remove a huge stress on your body's buffering systems, and help your body to healing itself. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In the PRAL list, <i>most fruits and vegetables
are alkalizing</i>. Processed or refined
foods are very acidifying. Meats are
also acidifying, but will vary depending based on the type of meat being consumed.
Most grains are also acidifying, but it is often surprising which ones cause the
greatest increase of acidity. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">For
example, brown rice is more acidic than white rice. </span><span style="font-family: Arial, Helvetica, sans-serif;">Use the following list to balance out your diet. You will be surprised and pleased by the results you can achieve. Please note that many of the comments on this list are my own. </span></div>
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<h3>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><a href="http://www.saeure-basen-forum.de/pdf/IPEV-Food_table.pdf" target="_blank">PRAL LIST</a>:</span></h3>
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<!--StartFragment-->
<br />
<h4>
<span style="font-family: Arial; mso-fareast-language: JA;">Food Table</span></h4>
<div class="MsoNormal" style="margin-bottom: 12.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Arial; mso-fareast-language: JA;">The table allows for the assessment of dietary effects on acid-base balance.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 12.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Arial;">Foods with a </span><span style="color: blue; font-family: Arial;">negative </span><span style="font-family: Arial;">value
(blue colour) exert a </span><span style="color: blue; font-family: Arial;">base (B) </span><span style="font-family: Arial;">effect (alkaline effect). These are the foods that you want to predominately eat and drink. The more negative the number in blue the better the health effect. These are the foods that you use to balance out the acidic foods (red colour). </span></div>
<div class="MsoNormal" style="margin-bottom: 12.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Arial;">The foods with a </span><span style="color: red; font-family: Arial;">positive </span><span style="font-family: Arial;">value have a </span><span style="color: red; font-family: Arial;">acidic effect </span><span style="font-family: Arial;"><span style="color: red;">(A)</span> effect. You don't have to avoid these foods, but you do need to balance them out with the foods/drinks in <span style="color: blue;">blue</span>. Remember filling your plate up with just acidic foods is directly associated with causing degenerative/pathological conditions, inflammation, weight gain, and overall poor health. </span></div>
<div class="MsoNormal" style="margin-bottom: 12.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Arial;">Neutral foods are black in colour and labelled with the letter N.</span></div>
<h4>
<span style="font-family: Arial; mso-fareast-language: JA;">Beverages</span></h4>
<div>
<span style="font-family: Arial; mso-fareast-language: JA;">* Best Choices</span></div>
<div>
<span style="font-family: Arial; mso-fareast-language: JA;">** Worst Choices</span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Arial; mso-fareast-language: JA;"><b>Food</b><o:p></o:p></span></div>
</td>
<td colspan="2" style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 118.45pt;" valign="top" width="118"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Arial; mso-fareast-language: JA;"><b>PRAL</b><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;"><span style="color: blue;">Apple juice, unsweetened <o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;"><span style="font-family: Arial;">-2,2</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;"><span style="color: blue;">Beer, draft </span><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: #3366ff; font-family: Arial; mso-fareast-language: JA;">B</span><b><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-0,2</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Beer, pale **<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">0,9</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;"><span style="color: blue;">Beer, stout <o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue;"><span style="font-family: Arial;">B</span><b><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;"><span style="font-family: Arial;">-0,1</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">Beetroot juice <o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue;"><span style="font-family: Arial;">B</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;"><span style="font-family: Arial;">-3,9</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">Carrot juice *<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">-4,8</span></span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Coca-Cola **<o:p></o:p></span><br />
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Note: Diet Cola is even more acidic</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A</span><span style="color: #3366ff; font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">0,4</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">Cocoa, made with
semi-skimmed milk <span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-0,4<span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">Coffee, infusion, 5
minutes<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-1,4<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">Espresso
*<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-2,3<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">Fruit tea, infusion<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-0,3<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">Grape juice, unsweetened<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-0,2<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">
Green tea
, infusion *<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-2,5<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">Herbal tea<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-1,8<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">
Lemon
juice<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-0,1<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">Orange juice, unsweetened *<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-2,9<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">Red wine<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-2,4<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">
Tea, Indian, infusion<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-0,3<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">Tomato juice * <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-2,8<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">Vegetable
juice (Tomato, beetroot, carrot) *<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-3,6<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;">White wine, dry<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue;">-1,2</span></div>
</td></tr>
</tbody></table>
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<span style="font-family: Arial; mso-fareast-language: JA;">Fats and Oils</span></h4>
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<span style="font-family: Arial;">* Best Choices</span></div>
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<span style="font-family: Arial;">** Worst Choices</span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;"><b>Food</b><o:p></o:p></span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;"><b>PRAL</b><o:p></o:p></span></div>
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<o:p></o:p></span></div>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-2,2</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Margarine
**<o:p></o:p></span></div>
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<span style="font-family: Arial;">Note: Even though the </span><span style="font-family: Arial;">margarine is basic, it is made from hydrogenated oils and cannot be recommended. </span></div>
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<span style="font-family: Arial;"><br /></span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">Olive oil * - Olive oil is the oil of choice<o:p></o:p></span></div>
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<span style="font-family: Arial;">N<o:p></o:p></span></div>
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<span style="font-family: Arial;">0,9<o:p></o:p></span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">Sunflower seed oil<o:p></o:p></span></div>
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<span style="font-family: Arial;">N<b><o:p></o:p></b></span></div>
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<span style="font-family: Arial;">-0,1<o:p></o:p></span></div>
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<h4>
<span style="font-family: Arial; mso-fareast-language: JA;">Nuts</span></h4>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-2,8<o:p></o:p></span></div>
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">8,3<o:p></o:p></span></div>
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<span style="color: red;">Sweet almonds <o:p></o:p></span></div>
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<b><o:p></o:p></b></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">4.3<o:p></o:p></span></div>
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<span style="color: red;">Walnuts</span><span style="color: red; font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">6,8<o:p></o:p></span></div>
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<h4>
<span style="font-family: Arial; mso-fareast-language: JA;">Fish and Seafood</span></h4>
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<span style="font-family: Arial; mso-fareast-language: JA;">Note that the seafood with the highest level of acidity is </span><span style="font-family: Arial;">shellfish. The key is not to avoid seafood, but the more acidic the seafood is, the more you will need to balance it with basic foods. For example a spinach salad. </span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">PRAL<o:p></o:p></span></div>
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A <o:p></o:p></span></div>
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,9<o:p></o:p></span></div>
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Cod, fillets
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<b><o:p></o:p></b></span></div>
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Eal, smoked
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">11.0<o:p></o:p></span></div>
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Haddock
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<b><o:p></o:p></b></span></div>
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<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,8<o:p></o:p></span></div>
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</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Herring<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Mussels
<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">15.3<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Prawn
<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">15,5<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Rose-fish
<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">10,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Salmon
<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">9,4<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Salted matie (herring) <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">8,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Sardines in oil <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">13,5<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">
Shrimps
<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,6<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Sole
<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,4<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">
Tiger Prawn
<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">18,2<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Trout, steamed <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">10,8<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Zander<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,1<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<!--EndFragment--></div>
<div class="MsoNormal" style="margin-bottom: 13.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<!--[if gte mso 9]><xml>
<o:DocumentProperties>
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<o:TotalTime>0</o:TotalTime>
<o:Pages>1</o:Pages>
<o:Words>51</o:Words>
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<o:Company>Kinetic Health</o:Company>
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<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
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<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
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<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
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<w:LsdException Locked="false" Priority="0" SemiHidden="false"
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<h4>
<span style="font-family: Arial; mso-fareast-language: JA;">Fruits</span></h4>
<div>
<div>
<span style="font-family: Arial;">Note how alkaline dried figs and raisins are. These are great alkaline foods to add to the mix. </span></div>
<div>
<span style="font-family: Arial;"><br /></span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">Food<o:p></o:p></span></div>
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<td colspan="2" style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 118.45pt;" valign="top" width="118"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Arial; mso-fareast-language: JA;">PRAL<o:p></o:p></span></div>
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</tr>
<tr>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Apples </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B <o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-2,2<o:p></o:p></span></div>
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<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Apricots </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-4,8<o:p></o:p></span></div>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Bananas </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-5.5<o:p></o:p></span></div>
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<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Black currants </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-6,5<o:p></o:p></span></div>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Cherries</span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-3,6<o:p></o:p></span></div>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Figs, dried </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-18,1<o:p></o:p></span></div>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Grapefruit </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-3,5<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Grapes
</span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-3.9<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Kiwi fruit </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-4.1<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Lemon </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-2,6<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial;">Mango<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-3.3<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Orange </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-2,7<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Peach
</span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-2.4<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Pear </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-2,9<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Pineapple </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-2,7<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Raisins </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-21.0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Strawberries </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-2,2<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Watermelon</span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-1,9<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<!--EndFragment--></div>
<div class="MsoNormal" style="margin-bottom: 13.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<!--[if gte mso 9]><xml>
<o:DocumentProperties>
<o:Revision>0</o:Revision>
<o:TotalTime>0</o:TotalTime>
<o:Pages>1</o:Pages>
<o:Words>69</o:Words>
<o:Characters>396</o:Characters>
<o:Company>Kinetic Health</o:Company>
<o:Lines>3</o:Lines>
<o:Paragraphs>1</o:Paragraphs>
<o:CharactersWithSpaces>464</o:CharactersWithSpaces>
<o:Version>14.0</o:Version>
</o:DocumentProperties>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
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</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
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<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
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<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
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UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
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UnhideWhenUsed="false" Name="Medium Grid 3"/>
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UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
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UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
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UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
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<br />
<h4>
<span style="font-family: Arial; mso-fareast-language: JA;">Cereals and Flour</span></h4>
<div>
<span style="font-family: Arial; mso-fareast-language: JA;">There are several factors to consider with grains, besides their acidity. This includes food allergies (wheat is a common allergy), nutrient value, and glycemic index. </span></div>
<div>
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">Food<o:p></o:p></span></div>
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<td colspan="2" style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 118.45pt;" valign="top" width="118"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Arial; mso-fareast-language: JA;">PRAL<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Amaranth
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A <o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">7,5<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Barley (wholemeal)
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<b><o:p></o:p></b></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">5,0<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Buckwheat (whole grain)
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">3,7<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
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<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Corn (whole grain)</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<b><o:p></o:p></b></span></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">3,8<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
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<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Cornflakes
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">6,0<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Dried unripe spelt grains (wholemeal) </span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">8.8<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Dried unripe spelt grains (wholemeal) </span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
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<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">8,8<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Millet (whole grain)
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<b><o:p></o:p></b></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">8,6<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Oat flakes
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">10,7<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Rice, brown</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">12,5<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Rice, white
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">4,6<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Rice, white, boiled
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">1,7<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Rye flour
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">4,4<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Rye flour, wholemeal
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">5,9<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Wheat flour, white
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">6,9<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Wheat
flour, wholemeal</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">8,2</span></span></div>
</td></tr>
</tbody></table>
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<span style="font-family: Arial;">What is interesting about pasta is that, the more its cooked, the more acidic it becomes, and the higher it is on the glycemic index. If you are looking to balance out the acidity of meat, then a potato may be a better choice. </span></div>
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<span style="font-family: Arial;"><span style="color: red;">9,4<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="color: red;">7,3</span></span></div>
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<!--StartFragment-->
<br />
<h4>
<span style="font-family: Arial; mso-fareast-language: JA;">Bread</span></h4>
<div>
<span style="font-family: Arial; mso-fareast-language: JA;">Again acidity is not the only factor to consider. Are you allergic to wheat or have a sensitivity. If not, try to balance your bread intake with fruits, vegetables, and non-acidic drinks. </span></div>
<div>
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
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<tbody>
<tr>
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Arial; mso-fareast-language: JA;">Food<o:p></o:p></span></div>
</td>
<td colspan="2" style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 118.45pt;" valign="top" width="118"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Arial; mso-fareast-language: JA;">PRAL<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Bread, rye flour
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A <o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">4,1<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Bread, rye flour, mixed
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<b><o:p></o:p></b></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">4,0<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Bread, wheat flour, mixed </span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">3,8<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Bread, wheat flour, whole meal </span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<b><o:p></o:p></b></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">1,8<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Bread, white wheat
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">3,7<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Coarse wholemeal bread </span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">5,3<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Crispbread, rye
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
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<span style="font-family: Arial;"><span style="color: red;">3,3<o:p></o:p></span></span></div>
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</tr>
<tr>
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<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Pumpernickel
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<span style="font-family: Arial;"><span style="color: red;">A<b><o:p></o:p></b></span></span></div>
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<span style="font-family: Arial;"><span style="color: red;">4,2<o:p></o:p></span></span></div>
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<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Rusk
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">5,9<o:p></o:p></span></span></div>
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</tr>
<tr>
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<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Wholemeal bread</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span style="color: red;">7.2</span></span></div>
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<h4>
<span style="font-family: Arial; mso-fareast-language: JA;">Meat & Sausages </span></h4>
<div>
<span style="font-family: Arial; mso-fareast-language: JA;">I am definitely a carnivore, but it really important to balance out the acidity of meat with alkaline foods. </span></div>
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<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Arial; mso-fareast-language: JA;">Food<o:p></o:p></span></div>
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<td colspan="2" style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 118.45pt;" valign="top" width="118"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Arial; mso-fareast-language: JA;">PRAL<o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Beef, lean only </span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,8<o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Cervelat sausage </span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">8,9<o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Chasseur sausage </span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,2<o:p></o:p></span></div>
</td>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Chicken, meat only </span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">8,7<o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Corned beef, canned </span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">13,2<o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Duck</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">4,1<o:p></o:p></span></div>
</td>
</tr>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Duck, lean only </span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">8,4<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Frankfurters </span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">6,7<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Goose, lean only </span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">13,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Lamb, lean only </span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,6<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Liver (veal)</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">14,2<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Liver sausage</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">10,6<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Luncheon meat, canned
</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">10,2<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Ox liver
</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">15,4<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Pig's Liver
</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">15,7<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Pork sausage</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Pork sausage (Wiener)
</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,7<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Pork, lean only
</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">7,9<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Rabbit, lean only
</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">19,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Rump steak, lean and fat </span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">8,8<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Salami
</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">11,6<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Slicing sausage containing ham </span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">8,3<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Turkey, meat only
</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">9,9<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">Veal, fillet</span><span style="color: red; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">A<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="color: red; font-family: Arial; mso-fareast-language: JA;">9,0</span></div>
</td></tr>
</tbody></table>
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<br />
<h4>
<span style="font-family: Arial; mso-fareast-language: JA;">Milk, Dairy Products & Eggs</span></h4>
<div>
<span style="font-family: Arial;">Eggs are great sources of protein, but considering the acidity of egg yolks, you are better off mixing one whole egg with extra egg whites. Check out the acidity of parmesan cheese, it tastes great, but is not the best food if you are trying to lose weight</span></div>
<div>
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Arial; mso-fareast-language: JA;">Food<o:p></o:p></span></div>
</td>
<td colspan="2" style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 118.45pt;" valign="top" width="118"><div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Arial; mso-fareast-language: JA;">PRAL<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Buttermilk
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A <o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">0,5<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Camembert
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<b><o:p></o:p></b></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">14,6<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Cheddar-type, reduced fat
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">26,4<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Cottage cheese, plain</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<b><o:p></o:p></b></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">8,7<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Cream, fresh, sour
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">1,2<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Curd cheese
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">0,9<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Edam Cheese full fat
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">19,4<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Egg, chicken, whole
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<b><o:p></o:p></b></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">8,2<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Egg, white
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">1,1<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Egg, yolk
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">23,4<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Emmental Cheese full fat
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">21,1<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Fresh cheese (Quark)</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">11,1<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Full-fat soft cheese
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">4,3<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Gouda
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">18,6<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Hard cheese
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">19,2<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="font-family: Arial;">Kefir Cheese full fat
</span><span style="font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;">N<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;">0,0<span style="color: red;"><o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Milk, whole, evaporated
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">1,1<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Milk, whole, pasteurised and sterilized </span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">0,7<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Parmesan
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">34,2<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Processed cheese, plain
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">28,7<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Rich creamy full fat cheese
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">13,2<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Skimmed Milk
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">0,7<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue;"><span style="font-family: Arial;">Whey
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">B<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: blue;">-1,6<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Yogurt, whole milk, fruit
</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">1,2<o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 324.35pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: red;"><span style="font-family: Arial; mso-fareast-language: JA;">Yogurt,
whole milk, plain</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 18.9pt;" valign="top" width="19"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">A<o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.55pt;" valign="top" width="100"><div class="MsoNormal">
<span style="font-family: Arial;"><span style="color: red;">1,5</span></span></div>
</td></tr>
</tbody></table>
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<span style="font-family: Arial; mso-fareast-language: JA;">Vegetables </span></h4>
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<span style="font-family: Arial; mso-fareast-language: JA;">This is the area that most people lack in their diet. Use these foods </span><span style="font-family: Arial;">liberally to balance out your acidic foods. </span></div>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Asparagus </span></div>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
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<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-4,5<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Carrots </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-4,9<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Cauliflower </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-4,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Celery </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-5,2<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Chicory </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-2,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Cucumber </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-0,8<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Eggplant </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-3,4<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Fennel </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-7,9<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Garlic </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-1,7<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Gherkin, pickled</span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-1,6<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Kale </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-7,8<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Kohlrabi </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-5,5<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Lamb's lettuce </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-5,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Leeks </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-1,8<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Lettuce </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-2,5<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Lettuce, iceberg</span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-1,6<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Mushrooms, common</span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-1,4<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Onions </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-1,5<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Peppers, Capsicum, green</span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-1,4<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Potatoes </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-4,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Radish, red</span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-3,7<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Ruccola </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-7,5<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Sauerkraut </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-3,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Soy beans</span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-3,4<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Soy milk</span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-0,8<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Spinach </span><span style="color: blue; font-family: Arial;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<b><o:p></o:p></b></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-14,0<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Tofu </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-0,8<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Tomato </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-3,1<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 323.9pt;" valign="top" width="324"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">Zucchini <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 19.5pt;" valign="top" width="20"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">B<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.4pt;" valign="top" width="99"><div class="MsoNormal">
<span style="color: blue; font-family: Arial; mso-fareast-language: JA;">-4,6<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>References:</b></span><br />
<!--[if gte mso 9]><xml>
<o:DocumentProperties>
<o:Revision>0</o:Revision>
<o:TotalTime>0</o:TotalTime>
<o:Pages>1</o:Pages>
<o:Words>186</o:Words>
<o:Characters>1064</o:Characters>
<o:Company>Kinetic Health</o:Company>
<o:Lines>8</o:Lines>
<o:Paragraphs>2</o:Paragraphs>
<o:CharactersWithSpaces>1248</o:CharactersWithSpaces>
<o:Version>14.0</o:Version>
</o:DocumentProperties>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
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<li style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><span style="font-family: Arial; mso-bidi-font-weight: bold; mso-fareast-language: JA;">The effects of acid on bone.</span><span style="font-family: Arial; mso-fareast-language: JA;"> Bushinsky DA, Frick KK, Curr
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<li style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial; font-size: x-small;">Remer
T. Influence of Diet on Acid-Base Balance. <i>Seminars in Dialysis. </i>2000;
13(4):221-226.</span></li>
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loss because of high sodium intake: Is there a connection to the acid-base
balance? PETRA FRINGS, NATALIE BAECKER, ANDREA BOESE, MARTINA HEER Institute of
Aerospace Medicine, DLR, Linder Hoehe, 51147 Cologne, Germany, 2nd
International Acid-Base Symposium 2006</span></li>
<li style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial; font-size: x-small;">Frassetto
L, Morris RC, Sebastion A. Potassium Bicarbonate Reduces Urinary Nitrogen
Excretion in Postmenopausal Women. <i>J Clin Endocrinol &
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<li style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Arial; font-size: x-small;">Requena
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<li style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><span style="font-family: Arial; mso-bidi-font-weight: bold; mso-fareast-language: JA;">Potential renal acid load (PRAL) of foods and its
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<span style="font-family: Arial, Helvetica, sans-serif;">In Part 5 of "<b>Dr. Abelson’s– Essential Nutritional Program</b>", we will talk about weight loss. <o:p></o:p> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUq2EN3h3iMVqa652Oo5MufWhxNaO92JM2_3DgIpUUFxOeHB6jXc7CUAJImhstuT56xOGRiVXnEkg_87MTwJKp4JF2LvSUxGDsgrbic8CGk5p_4VZEPVMyyJyoN_1ElYxZWKdsRKolKA/s1600/front-cover-icon-1.5-wide-300dpi.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUq2EN3h3iMVqa652Oo5MufWhxNaO92JM2_3DgIpUUFxOeHB6jXc7CUAJImhstuT56xOGRiVXnEkg_87MTwJKp4JF2LvSUxGDsgrbic8CGk5p_4VZEPVMyyJyoN_1ElYxZWKdsRKolKA/s320/front-cover-icon-1.5-wide-300dpi.png" width="211" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0b0b0b;">Do you want more information about this, and other topics. Our books (eBooks and hard-copy) provide more information about soft-tissue injuries, rehabilitative exercises for injury recovery, and how to use these to activate and restore all the structures of your kinetic chain. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0b0b0b;">To purchase our internationally best-selling books, visit <a href="http://www.releaseyourbody.com/"><u><span style="color: blue; text-decoration: none;">www.releaseyourbody.com</span></u></a>. </span> <span style="color: #0b0b0b;">
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For information about our clinic in Calgary, Alberta, please go to <a href="http://www.kinetichealth.ca/"><u><span style="color: blue; text-decoration: none;">www.kinetichealth.ca</span></u></a>.</span><o:p></o:p></span></div>
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<!--EndFragment-->Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com2tag:blogger.com,1999:blog-2476502435458493190.post-30147493968276946502013-01-30T16:02:00.000-07:002013-02-04T10:45:54.943-07:00Dr. Abelson's – Essential Nutritional Program Part 3<!--[if gte mso 9]><xml>
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<b><span style="font-family: Verdana; font-size: 10.0pt; mso-bidi-font-size: 12.0pt;"><br /></span></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/fitness_tips_for_beginner_athletes_slideshow/getty_rf_photo_of_woman_drinking_water_during_workout.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="432" src="http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/fitness_tips_for_beginner_athletes_slideshow/getty_rf_photo_of_woman_drinking_water_during_workout.jpg" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<h2>
<b><span style="font-family: Arial, Helvetica, sans-serif;">Water
- Keeps you healthy </span></b></h2>
</div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">We can continue living without food for several months,
but we can only stay alive for a few days without water. Water is second </span><span style="font-family: Arial, Helvetica, sans-serif;">only</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">to oxygen in importance to your body. Our bodies are approximately 70% water. Water is essential for:</span><br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Transportation of oxygen and nutrients into our cells.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Removal of waste from our bodies.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Temperature regulation. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Metabolism.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Protein synthesis.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Brain function.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Kidney function.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Nutrient transportation and absorption. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Overall digestive function.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Normal joint function. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Moisturizing our lungs. </span></li>
</ul>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">How much water should I drink?</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">Answering this question is not as easy as you may think . When it comes to water consumption dietary experts can have very different ideas on how much water we should consume. What they do agree about are the universal benefits of staying hydrated. What they will also agree about are the signs of dehydration:</span></div>
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">
Mild dehydration (2% fluid loss)</span></h4>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 19px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 20px;">Mild dehydration is characterized by:</span></span><br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 20px;">Thirst, d</span><span class="Apple-style-span" style="line-height: 20px;">ark urine, f</span><span class="Apple-style-span" style="line-height: 20px;">atigue, c</span><span class="Apple-style-span" style="line-height: 20px;">hills, d</span><span class="Apple-style-span" style="line-height: 20px;">ry skin, head rushes, loss of appetite</span></span></li>
</ul>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 20px;"><br /></span></span></div>
<h4>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Increased level of dehydration (5% fluid loss)</span></h4>
<div>
<span style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Increased dehydration is characterized by:</span><br />
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Increased heart rate and respiration.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Decreased urine output and sweating.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Increased body temperature.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Muscle cramping.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Nausea.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Headaches.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Extreme fatigue.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Tingling in your extremities. </span></li>
</ul>
</div>
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">
Extreme dehydration (10% loss of fluid)</span></h4>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 19px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Extreme dehydration is characterized by: </span><br />
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Severe muscle spasms.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">I</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">ncreased heart rate.<br />Confusion, vomiting.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Seizures.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Severe chest and abdominal pain.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Difficulty breathing.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">Unconsciousness and even death. </span></li>
</ul>
<div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://farm4.static.flickr.com/3469/3381674666_fba8b19221_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="213" src="http://farm4.static.flickr.com/3469/3381674666_fba8b19221_o.jpg" width="320" /></span></a></div>
<h4>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 20px;">My opinion </span></h4>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Based on personal experience (both as a marathon runner and my clinical experience)</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">, I recommend the following guidelines for avoiding dehydration: </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Inactive individuals should drink approximately 1/2 ounce of water per pound of body weight. That works out to eight, ten-ounce glasses of water if you weigh 160 pounds. The Institute of Medicine recommends 3 litres of fluid for men and 2.2 litres for women. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">If you are very active (for example: a runner
or someone doing higher levels of aerobic activity) you will need approximately 2/3 ounce of water per pound of body weight (that would be about 12
glasses a day for a 160 pound individual). For example, on a recent trip to Cambodia, I probably drank twice that amount on a daily basis due to the extremely high temperatures we encountered while we were hiking through the countryside. . </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">I know this sounds like a lot of water, but it really is not. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Yes, for the first few weeks you will be going to the bathroom frequently. After about two weeks your body will adjust, then your restroom visits will decrease substantially. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">What most people will notice, besides the initial frequent bathroom breaks, are some substantial positive changes
in the way they feel: better digestion, better bowel movements, easier breathing, and decreased joint pain are often some of the first positive signs.</span><br />
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<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Your Urine</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">Alright, lets discuss everyone's favorite topic "<b>Your Urine</b>"...yeah....definitely kidding! Doing a quick check of your urine can actually give you a lot of information. For example, your urine should be a clear to pale-yellow colour. It should NOT be dark yellow, brownish, and definitely not red ( unless you have been eating red beets). It should also not be cloudy, or have a really strong smell to it. </span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">So, lets do a quick review of what you can learn by observing your urine. Keep in mind, short term changes in colour are usually nothing to be overly concerned about. </span><br />
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<b style="font-family: Arial, Helvetica, sans-serif;">When your urine is completely clear, no colour at all:</b><br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">You could be over-hydrated; you are consuming too much fluid. Your body is trying to get rid of excess water that you don't need. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">If your skin is also bright yellow/jaundiced, I recommend getting checked out to make sure you don't have hepatitis. (This a rare occurrence.)</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>When your urine is dark yellow:</b></span></div>
<div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">This dark yellow colour indicates <i>dehydration</i>. No matter how much water you <i>think </i>you should drink, you are still not drinking enough to properly hydrate yourself. </span></li>
</ul>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">When your urine is orange</span></b></div>
<div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">This could be dehydration. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">It can also be related to the foods that you consume: beets, berries, or foods containing artificial colours. </span></li>
</ul>
</div>
</div>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>When your urine is bright yellow:</b></span><br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">This is usually an indication that you are not absorbing your vitamins and supplements very well or that you are taking too many supplements. Note: this usually does not happen when you take food-based natural supplements. </span></li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>When your urine is blue or green:</b></span><br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">This can be the related to foods that contain high levels of artificial colourings. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">This can be the side-effect of certain medications. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">If this persists, see your doctor. </span></li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;"> <b>When your urine is dark brown</b></span><br />
<div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">This could be just dehydration, but if you also have really pale stools, you could be dealing with a liver disorder such as hepatitis. </span></li>
</ul>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">When your urine is red</span></b></div>
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<ul style="color: black; line-height: normal;">
<li><span style="font-family: Arial, Helvetica, sans-serif;">This could be the foods you have eaten: beets, berries or foods with red dye.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">On a more serious note, this could be an indication of a kidney or bladder infection. </span></li>
</ul>
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<div style="color: black; line-height: normal;">
<b><span style="font-family: Arial, Helvetica, sans-serif;">When your urine is not clear but cloudy or murky</span></b></div>
<div>
<ul>
<li><span style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: normal;">This may be an indication of a urinary tract infection. If this cloudy urine occurs in combination with a fever, urinary </span><span style="font-family: Arial, Helvetica, sans-serif;">urgency, and abdominal pain, then you need to see your physician. </span></li>
</ul>
</div>
</div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">When your urine smells bad</span></b></div>
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<ul>
<li><span style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: small; line-height: normal;">Beside being just gross, this could be an indication of dehydration which gives urine a strong </span><span style="font-family: Arial, Helvetica, sans-serif;">ammonia smell. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Foul smelling urine combined with: increase frequency, back pain, fever, or odd colour, could be an indication of a bacterial infection. </span></li>
<li style="color: black; line-height: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Sweet smelling urine could be an indication of a metabolic disease. </span></li>
</ul>
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<h3>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: 19px;"><b>Electrolyte replacement drinks</b></span></span></h3>
<div style="text-align: left;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Electrolyte replacement drinks have become an integral component in the training programs of many endurance athletes. Without these drinks many athletes claim that their performance and recovery is greatly diminished. </span></div>
<div style="text-align: left;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This is especially the opinion of athletes that train for extended period of time such as triathletes and marathon runners. This is due to the fact that when you exercise at high levels - for an hour or more - you start to diminish your body's electrolyte stores. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The electrolytes in your body conduct electrical charges - they have either a positive or negative charge to them. These </span><span style="font-family: Arial, Helvetica, sans-serif;">electrolytes are essential for overall neurological function, muscle contraction, and maintaining fluid balance. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Although</span><span style="font-family: Arial, Helvetica, sans-serif;"> you lose a variety of electrolytes during exercise, the </span><span style="font-family: Arial, Helvetica, sans-serif;">electrolytes lost in the highest concentration are sodium and chloride. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Personally, I usually feel better when I use these drinks during long workouts. I am certainly not a high-end athlete, so I am not sure how much it affects my performance, but I do notice a difference on my overall level of fatigue, and that I have reduced </span><span style="font-family: Arial, Helvetica, sans-serif;">recovery times when I use these drinks. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Here are some of the drinks that I have personally used. Check out these links, review their research, and draw your own conclusions about whether these drinks are for you. </span></div>
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.cytomax.com/" target="_blank">Cytomax</a> - </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.pacifichealthlabs.com/" target="_blank">Accelerade</a> </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://guenergy.com/" target="_blank">Gu2o </a></span></li>
</ul>
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<a href="http://www.indepthinfo.com/vinegar/images/woman-eating-salad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://www.indepthinfo.com/vinegar/images/woman-eating-salad.jpg" /></span></a></div>
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></h4>
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">Diet and Electrolytes</span></h4>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">While we are on the topic of electrolytes, don't forget that your <b>food </b>is the best resource for replacing the electrolytes that you lost through exercise. The following list shows the most common electrolytes lost through exercise, the symptoms that occur when you are deficient in these electrolytes, and some of the foods that you can use to replace them. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Sodium </b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">(Just remember, too much salt is definitely NOT healthy.)</span></div>
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Signs of Deficiency: Muscle cramps, dizziness, and loss of appetite.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Food Sources: Table salt, tomato juice, tomato sauce, soy sauce, salad dressings, sun-dried tomatoes, cheese, and pickled foods. </span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Chloride</b></span></div>
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<div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Signs of Deficiency: Irregular heart beat, loss of appetite, muscle weakness, lethargy, and dehydration which can eventually lead to alkalosis. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Food Sources: Tomatoes, lettuce, celery, olives, seaweed, and rye. </span></li>
</ul>
</div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Potassium </b></span></div>
<div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Signs of Deficiency: muscle weakness, spasms, cramps, mental confusion, abdominal bloating/pain/cramping, heart palpitations, frequent urination, and extreme thirst. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Food Sources: Dark leafy greens, bananas, white beans, baked potatoes, dried apricots, plain yogurt, salmon, avocados, and white mushrooms. </span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Magnesium</b></span></div>
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Signs of Deficiency: Low energy, fatigue, weakness, muscle, cramps, nausea, confusion, PMS and hormonal imbalances, insomnia, abnormal heart </span><span style="font-family: Arial, Helvetica, sans-serif;">rhythm, headaches, anxiety, and kidney stones. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Food Sources: Spinach, pumpkin seeds, swiss chard, sesame seeds, soya beans, halibut, black beans, sunflower seeds, cashews, and almonds. </span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Calcium </b></span></div>
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Signs of Deficiency: Numbness and tingling in the fingers, lethargy, muscle cramps, poor appetite, mental confusion, dermatitis, osteoporosis, and rickets. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Food Sources: Cabbage, broccoli, kale, bok choy, turnip greens, tofu, organic dairy products, and canned fish (the bones).</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;">In <a href="http://kinetichealthcalgary.blogspot.ca/2013/02/dr-abelsons-essential-nutritional.html" target="_blank">Part 4 of "<b>Dr. Abelson’s– Essential Nutritional Program</b>"</a> we will talk about the importance of an alkaline diet. <o:p></o:p> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUq2EN3h3iMVqa652Oo5MufWhxNaO92JM2_3DgIpUUFxOeHB6jXc7CUAJImhstuT56xOGRiVXnEkg_87MTwJKp4JF2LvSUxGDsgrbic8CGk5p_4VZEPVMyyJyoN_1ElYxZWKdsRKolKA/s1600/front-cover-icon-1.5-wide-300dpi.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUq2EN3h3iMVqa652Oo5MufWhxNaO92JM2_3DgIpUUFxOeHB6jXc7CUAJImhstuT56xOGRiVXnEkg_87MTwJKp4JF2LvSUxGDsgrbic8CGk5p_4VZEPVMyyJyoN_1ElYxZWKdsRKolKA/s320/front-cover-icon-1.5-wide-300dpi.png" width="211" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0b0b0b;">Do you want more information about this, and other topics. Our books (eBooks and hard-copy) provide more information about soft-tissue injuries, rehabilitative exercises for injury recovery, and how to use these to activate and restore all the structures of your kinetic chain. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #0b0b0b;">To purchase our internationally best-selling books, visit <a href="http://www.releaseyourbody.com/"><u><span style="color: blue; text-decoration: none;">www.releaseyourbody.com</span></u></a>. </span> <span style="color: #0b0b0b;">
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For information about our clinic in Calgary, Alberta, please go to <a href="http://www.kinetichealth.ca/"><u><span style="color: blue; text-decoration: none;">www.kinetichealth.ca</span></u></a>.</span><o:p></o:p></span></div>
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<!--EndFragment-->Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com0tag:blogger.com,1999:blog-2476502435458493190.post-49538147613970894612013-01-18T14:30:00.001-07:002013-02-04T10:45:01.069-07:00Dr. Abelson's – Essential Nutritional Program Part 2<!--[if gte mso 9]><xml>
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<!--StartFragment-->
<br />
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://drpinna.com/wp-content/uploads/2011/07/omega3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://drpinna.com/wp-content/uploads/2011/07/omega3.jpg" width="274" /></a></div>
<h2>
<span style="font-family: Arial; mso-fareast-language: JA;">Fats</span></h2>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">All
fats are not bad for you, this vendetta against eating any type of fat is insane.
Your body needs fats to construct every cell in your body. The protective
membranes in each cell that serve as defensive barriers are made from fatty
acids. The hormone-like molecules that
regulate your bodies immune responses are made from fatty acids. Fatty
acids are indispensable in cell-to-cell communication. The list of functions that fatty acids play
in your body is extensive. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<h3>
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></h3>
<h3>
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></h3>
<h3>
<span style="font-family: Arial; mso-fareast-language: JA;">Fats and Inflammation </span></h3>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">Good fats promote anti-inflammatory activity in
your body, bad fats promote destructive inflammatory processes.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">Keeping
inflammation under control is one of the primary reasons you need to consider
the type of fats you are putting into your body. Inflammation is part of the
natural immune response that is triggered by injury, allergens, disease or
poisonous chemicals. During this immune response, fatty acids are
released from your cell membranes. These fatty acids are then
transformed into substances called <a href="http://en.wikipedia.org/wiki/Eicosanoid" target="_blank"><span style="color: blue;">Eicosanoids</span></a>. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">There
are good and bad Eicosanoids, some will reduce inflammation and encourage
healing while others will create states of destructive inflammation. This will all
depend on how much of certain fats you have stored in your cell
membranes. If you have stored healthy <a href="http://en.wikipedia.org/wiki/Omega-3_fatty_acid" target="_blank"><span style="color: blue;">Omega-3-fatty acids</span></a>, from good
dietary habits, then your body will heal faster and cope with any aggressive
inflammatory states. If you have a history of consuming high levels of
<a href="http://en.wikipedia.org/wiki/Omega-6_fatty_acid" target="_blank"><span style="color: blue;">Omega-6-fatty acids</span></a> (bad oils) destructive Eicosanoids will be released and
your body will have to deal with increased aggressive inflammatory states.<o:p></o:p></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span>
<br />
<h3>
<span style="font-family: Arial; mso-fareast-language: JA;">Essential Fatty Acids</span></h3>
</div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://upload.wikimedia.org/wikipedia/commons/thumb/b/b1/ALAnumbering.png/799px-ALAnumbering.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="44" src="http://upload.wikimedia.org/wikipedia/commons/thumb/b/b1/ALAnumbering.png/799px-ALAnumbering.png" width="320" /></a></div>
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;"><a href="http://en.wikipedia.org/wiki/Essential_fatty_acid" target="_blank"><span style="color: blue;">Essential fatty acids</span></a> cannot be made by the body, but must be taken in as food or
supplements. Nutritionally important essential Omega-3 fatty acids are: <a href="http://en.wikipedia.org/wiki/Alpha-Linolenic_acid" target="_blank"><span style="color: blue;">α-linolenicacid (ALA)</span></a>, <a href="http://en.wikipedia.org/wiki/Eicosapentaenoic_acid" target="_blank"><span style="color: blue;">eicosapentaenoicacid (EPA)</span></a>, and <a href="http://en.wikipedia.org/wiki/Docosahexaenoic_acid" target="_blank"><span style="color: blue;">docosahexaenoicacid (DHA)</span></a>. These essential fatty acids are crucial for the
construction of healthy cell membranes, the development and functioning of your
brain and nervous system, and as we mentioned the manufacture of hormone-like
substances called eicosanoids. <a href="http://en.wikipedia.org/wiki/Eicosanoid" target="_blank"><span style="color: blue;">Eicosanoids</span></a> also help control other bodily
functions such as blood pressure and immune functions including inflammatory
responses.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://rippedclub.net/wp-content/uploads/2011/09/fat-belly.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://rippedclub.net/wp-content/uploads/2011/09/fat-belly.jpg" /></a></div>
<h3>
<span style="font-family: Arial; mso-fareast-language: JA;">Reservoirs of Bad Fats</span></h3>
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span>
<span style="font-family: Arial; mso-fareast-language: JA;">Most people have been putting the wrong types of fats into their bodies for so long that their cell membranes have become reservoirs of bad
fats. </span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span>
<span style="font-family: Arial; mso-fareast-language: JA;">The typical North American Diet is high in <a href="http://en.wikipedia.org/wiki/Saturated_fat" target="_blank"><span style="color: blue;">saturated fats</span></a>, <a href="http://en.wikipedia.org/wiki/Arachidonic_acid" target="_blank"><span style="color: blue;">arachidonic acid</span></a> and <a href="http://en.wikipedia.org/wiki/Trans_fat" target="_blank"><span style="color: blue;">trans fatty acid</span>s</a>. Both saturated fats and trans fatty acids
result in stiff, non-permeable cell membranes, which decrease cell
communication and limit sufficient transport of nutrients into your
cells. Arachidonic acid is an Omega-6 fatty acid found primarily in meat
and dairy (this does not mean I am saying to avoid meat and dairy products). Arachidonic acid is the precursor to immune molecules that
create inflammation and can contribute to chronic inflammatory conditions and heart disease <a href="http://jn.nutrition.org/content/135/9/2271.full" target="_blank"><span class="Apple-style-span" style="color: blue;">(more research needs to be done on the heart disease issue)</span></a>.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Another major problem is
that we have been consuming these bad fats for so long that our bodies cells
have become <a href="http://en.wikipedia.org/wiki/Insulin_resistance" target="_blank"><span style="color: blue;">insulin insensitive or resistant</span></a>. Insulin resistance occurs when
the normal amount of insulin secreted by your pancreas is not able to unlock
the door to your cells. To maintain a normal blood glucose, insulin
resistance causes the pancreas to secrete additional insulin.<o:p></o:p></span><br />
<span style="font-family: Arial;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.alive.com/timthumb.php?src=http://www.alive.com/uploads/698b052173e3a6e5b7439f03196e5090.jpg&q=100&w=620&h=300&zc=1" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="154" src="http://www.alive.com/timthumb.php?src=http://www.alive.com/uploads/698b052173e3a6e5b7439f03196e5090.jpg&q=100&w=620&h=300&zc=1" width="320" /></a></div>
<h3>
<span style="font-family: Arial;">Trans Fats</span></h3>
</div>
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<span style="font-family: Arial;">One of the really bad fats
to avoid is called trans fats (hydrogenated oils). If you see the word hydrogenated or partially
hydrogenated it has trans fat in it. The process of hydrogenation of oils, with
the removal of essential fatty acids (good fats), is used in the food industry
for the purpose of extending the shelf life of processed foods (bottom line -
maximize profits). A study from the New England Journal of Medicine in 1997 found eating just one gram of trans fats a day for 10 years increased the risk
of cardiovascular disease by 20 per cent. Another study from Harvard Medical
School, has shown high trans fat intake (as in fried foods) represents a
significant risk for developing premature diabetes. The average North American
is now consuming about 8.5 grams of
trans fat per person per day.<o:p></o:p></span><br />
<span style="font-family: Arial;"><br /></span>
<br />
<h3>
<span style="font-family: Arial;">Comparing the results of two meals</span></h3>
<span style="font-family: Arial;"><br /></span>
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<br />
<div class="MsoNormal">
<span style="font-family: Arial;">Lets compare the results of
eating a meal containing bad fats to a meal containing good fats. Different hormones will be produced in your body as a result of eating these meals, each of these hormones can have a significant impact on your health. Also consider how these meals are going to affect you if you already have an injury and you are trying to heal yourself. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><b><br /></b></span>
<span style="font-family: Arial;"><b><br /></b></span>
<span style="font-family: Arial;"><b>Bad fats meal: </b> Hamburger, French Fries, and
a shake<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Produces the hormone <a href="http://en.wikipedia.org/wiki/Prostaglandin_E2" target="_blank"><span style="color: blue;">Prostaglandin-E2</span></a><o:p></o:p></span></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="font-family: Arial;">Constricts
blood vessels</span></li>
<li><span style="font-family: Arial;">Increases
pain</span></li>
<li><span style="font-family: Arial;">Increases
swelling</span></li>
</ul>
<br />
<div class="MsoNormal">
<span style="font-family: Arial;">Produces the hormone</span><span style="font-family: Arial;"> </span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Thromboxane_A2" target="_blank"><span style="color: blue;">Thromboxane-A2</span></a><o:p></o:p></span></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="font-family: Arial;">Constricts
blood vessels</span></li>
<li><span style="font-family: Arial;">Constricts
airways</span></li>
<li><span style="font-family: Arial;">Increases
blood clotting</span></li>
<li><span style="font-family: Arial;">Reduces
circulation</span></li>
</ul>
<br />
<div class="MsoNormal">
<span style="font-family: Arial;">Produces the hormone</span><span style="color: blue;"><span style="font-family: Arial;"> </span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Leukotriene_A4" target="_blank">Leukotrienes-4series</a></span></span></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="font-family: Arial;">Constricts
airways</span></li>
<li><span style="font-family: Arial;">Prolongs
duration of inflammation</span></li>
<li><span style="font-family: Arial;">Promotes
inflammation</span></li>
</ul>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;"><b>Good fats meal:</b> Fish, Salad with avocado, flax oil dressing and fresh vegetables.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial;">Produces the hormone</span><span style="font-family: Arial;"> </span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Prostaglandin_E1" target="_blank"><span class="Apple-style-span" style="color: blue;">Prostaglandin-E1</span></a><o:p></o:p></span></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="font-family: Arial;">Improves
circulation</span></li>
<li><span style="font-family: Arial;">Increases
protective stomach secretions</span></li>
<li><span style="font-family: Arial;">Reduces
blood clotting</span></li>
<li><span style="font-family: Arial;">Relaxes
muscle spasms</span></li>
</ul>
<br />
<div class="MsoNormal">
<span style="font-family: Arial;">Produces the hormone</span><span style="font-family: Arial;"> </span><span style="color: blue; font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Leukotriene" target="_blank">Prostaglandin-E3</a></span></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="font-family: Arial;">Decreases
sensitivity to pain</span></li>
<li><span style="font-family: Arial;">Improves
circulation</span></li>
<li><span style="font-family: Arial;">Promotes
anti-inflammatory response</span></li>
<li><span style="font-family: Arial;">Relaxes
blood vessels</span></li>
</ul>
<br />
<div class="MsoNormal">
<span style="font-family: Arial;">Produces the hormone</span><span style="font-family: Arial;"> </span><span style="color: blue; font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Leukotriene" target="_blank">Leukotrienes-5 series</a></span></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="font-family: Arial;">Increases
circulation</span></li>
<li><span style="font-family: Arial;">Promotes
anti-inflammatory response</span></li>
<li><span style="font-family: Arial;">Relaxes
airways</span></li>
<li><span style="font-family: Arial; font-size: 12pt;">Relaxes blood vessels </span></li>
</ul>
<span style="font-family: Arial;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<h3>
<span style="font-family: Arial;">Solutions</span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.brake.co.uk/_assets/720x480/healthiereating_groaningtable.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://www.brake.co.uk/_assets/720x480/healthiereating_groaningtable.jpg" width="320" /></a></div>
<div>
<span style="font-family: Arial;"><br /></span></div>
<span style="font-family: Arial;">The solution to this
problems is quite simple, stop consuming the bad fats and start consuming omega
3 fatty acids. Omega-3 fatty acids can be found in fish, such as salmon (use
wild fish if possible), tuna, and halibut, they are also found in certain nuts
and nut oils.</span></div>
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<br /></div>
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<br /></div>
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<span style="font-family: Arial;">Research has shown that daily supplementation with omega 3 fatty acids within just three months will give
you a considerable improvement in insulin sensitivity, decreases overall inflammation,
faster body repair, less pain, decreases heart disease and diabetes, weight
loss and gives you a much younger you.<o:p></o:p></span><br />
<span style="font-family: Arial;"><br /></span>
<br />
<div class="MsoNormal">
<span style="font-family: Arial;">In <a href="http://kinetichealthcalgary.blogspot.ca/2013/01/dr-abelsons-essential-nutritional_30.html" target="_blank">Part 3 of "<b>Dr. Abelson’s– Essential Nutritional Program</b>"</a> we will talk about the importance of staying hydrated. <o:p></o:p></span><span class="Apple-style-span" style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><br /></span></div>
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<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUq2EN3h3iMVqa652Oo5MufWhxNaO92JM2_3DgIpUUFxOeHB6jXc7CUAJImhstuT56xOGRiVXnEkg_87MTwJKp4JF2LvSUxGDsgrbic8CGk5p_4VZEPVMyyJyoN_1ElYxZWKdsRKolKA/s1600/front-cover-icon-1.5-wide-300dpi.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUq2EN3h3iMVqa652Oo5MufWhxNaO92JM2_3DgIpUUFxOeHB6jXc7CUAJImhstuT56xOGRiVXnEkg_87MTwJKp4JF2LvSUxGDsgrbic8CGk5p_4VZEPVMyyJyoN_1ElYxZWKdsRKolKA/s320/front-cover-icon-1.5-wide-300dpi.png" width="211" /></a><span style="color: #0b0b0b; font-family: Arial;">Do you want more information about this, and other topics. Our books (eBooks and hard-copy) provide more information about soft-tissue injuries, rehabilitative exercises for injury recovery, and how to use these to activate and restore all the structures of your kinetic chain. </span><span style="font-family: Arial;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #0b0b0b; font-family: Arial;">To purchase our internationally best-selling books, visit <a href="http://www.releaseyourbody.com/"><u><span style="color: blue; text-decoration: none;">www.releaseyourbody.com</span></u></a>. </span><span style="font-family: Arial;"> <span style="color: #0b0b0b;">
</span><o:p></o:p></span></div>
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<span style="font-family: Arial;"><span style="color: #0b0b0b;"><br /></span></span></div>
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<span style="color: #0b0b0b; font-family: Arial;">
For information about our clinic in Calgary, Alberta please go to <a href="http://www.kinetichealth.ca/"><u><span style="color: blue; text-decoration: none;">www.kinetichealth.ca</span></u></a>.</span><span style="font-family: Arial;"><o:p></o:p></span></div>
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</span><span style="color: #0e0e0e; font-family: Arial;">
(COPYRIGHT <a href="http://www.releaseyourbody.com/"><u><span style="color: blue; text-decoration: none;">KINETIC HEALTH</span></u></a> 2013 – ALL RIGHTS RESERVED)</span></div>
</div>
<!--EndFragment-->Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com0tag:blogger.com,1999:blog-2476502435458493190.post-83257408104326605752013-01-15T11:43:00.000-07:002013-02-20T12:15:33.120-07:00Dr. Abelson's – Essential Nutritional Program Part 1<!--[if gte mso 9]><xml>
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<a href="http://media-cache-ec5.pinterest.com/upload/119063983868868117_s1Sp1Mz4_c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="452" src="http://media-cache-ec5.pinterest.com/upload/119063983868868117_s1Sp1Mz4_c.jpg" width="640" /></a></div>
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<h2>
<b><span style="font-family: Arial; mso-fareast-language: JA;">Why Focus On Nutrition </span></b></h2>
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<span style="font-family: Arial; mso-fareast-language: JA;">Good
nutrition is a key factor in any successful rehabilitation, wellness, or
performance program. Good dietary practices keep your weight in check,
strengthen your immune system, reduce inflammation, speed injury recovery,
prevent disease, improve the overall quality of your life, improve sports
performance, and can even revitalize your sex life.
<o:p></o:p></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">
When
I treat my patients or provide them with exercises, I usually expect
to see results within a short period of time. If I don’t see those
results, the most common reason (besides the patient missing appointments or
not doing their exercises) is often diet. For some reason, patients think
they can keep their bodies dehydrated, stuffed full of fast foods, processed
junk, and somehow not pay the price.
<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">The
good news is that once patients focus on certain key aspects of
nutrition, it is very common to see:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; mso-fareast-language: JA;">Resolution of chronically
non-responsive injuries.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l1 level1 lfo2; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; mso-fareast-language: JA;">Blood pressure returning to
normal.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l2 level1 lfo3; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; mso-fareast-language: JA;">Heart arrhythmias diminish.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l3 level1 lfo4; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; mso-fareast-language: JA;">Weight no longer becomes an
issue.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l4 level1 lfo5; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; mso-fareast-language: JA;">Osteoarthritis come under
control.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l5 level1 lfo6; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; mso-fareast-language: JA;">Diabetic states (Type II)
return to normal, and <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l6 level1 lfo7; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="font-family: Arial; mso-fareast-language: JA;">Resolution of a host of other
conditions. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">Also,
what is really incredible, is when I see my patients turn back their biological
clocks.
It is wonderful to see patients full of energy and enjoying
their lives in a pain-free state. They don't restrict their lives by the
limiting standards that society sets for their age. In contrast,
I see individuals in their 5th, 6th and 7th decades doing anything they
want, without restrictions. That also means that they often no longer
need the blood pressure pills, anti-inflammatory medications, pain killers, or
the viagra.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">
So
please take advantage of the information in this blog. In many cases it will
make the difference between success, failure, or even decades of improved
health.
Now for my standard disclaimer: <i>If you have any
type of medical condition, please see your medical doctor for their
advice. This blog cannot be used to diagnosis or treat any specific
medical condition. That being said, lets start
with fuelling our body properly</i>. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b><span style="font-family: Arial; mso-fareast-language: JA;">You Need Fuel - The Building Blocks</span></b><u><span style="color: #0000ef; font-family: Arial; mso-fareast-language: JA;"> </span></u></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">Let
your gas tank run dry, your engine run out of oil, or your car's radiator run
out of water, and the outcome is obvious. Yet people somehow think they
can eat sporadically, with no regard for the quality of food they consume,
without suffering major consequences.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">
Think
about this. Consider what happens if you don’t fuel your body on a regular
basis (i.e. skip meals because you are too busy to eat). Your body
needs fuel, so in this scenario your body turns to the best source of
fuel it can find - your lean muscle mass - not your fat (nature is
unjust I know). Thus, your body first goes after those muscles that you have been
trying to develop. Consequently instead of getting stronger, healing injuries
or losing weight, you end up getting weaker, staying injured and end up storing
fat in all the wrong places. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">
Therefore,
you need to fuel you body frequently with all the right building blocks,
if you are going to succeed in making those positive changes we all like
to see. Specifically, you need to eat 5 or 6 small meals throughout
the day (<b>small portions</b> of course). Essentially you need to eat
every 2 to 3 hours. This will have several positive effects: it
will help balance your blood sugar, accelerate healing, and provide you
with the energy you need for exercising. Don’t worry about
gaining weight, as mentioned eating more frequently will help to balance your blood sugar
levels and you will have tendency to much eat less.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.finalcrete.com/files/2012/11/shutterstock_918722-350x233.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="http://www.finalcrete.com/files/2012/11/shutterstock_918722-350x233.jpg" width="200" /></a></div>
<span style="font-family: Arial; mso-fareast-language: JA;">On
the other hand if you would like to gain weight, consider what ranchers do to
cattle before going to market. Ranchers only feed the cattle a couple of
times per day (lots of gains), which leads to considerable weight gain. So if
you would like to fatten yourself up for market, two meals a day should work
well.<o:p></o:p></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: Arial; mso-fareast-language: JA;">
Key point:</span></b><span style="font-family: Arial; mso-fareast-language: JA;"> Skipping meals, not eating breakfast, or going on a low calorie diet
causes larger changes in your blood sugar levels, and makes you want to have
larger meals or binge eat. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;">
Obviously, our
bodies need a regular supply of good quality food. So
let's talk about the three essential building blocks that each meal
or snack should contain. These essential building blocks are: <i>complex
carbohydrates, proteins</i>, and <i>essential fatty acids</i><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<h2>
<b><span style="font-family: Arial; mso-fareast-language: JA;">Carbohydrates</span></b></h2>
</div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;"><span class="Apple-style-span" style="color: #1d1d1d;">When you eat Carbohydrates they are converted into glucose which is either used immediately or stored in your liver and muscles as glycogen. Your body taps into this glycogen as a source of fuel when needed. </span></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span>
<span style="font-family: Arial; mso-fareast-language: JA;">Your brain runs on glucose which is
primarily derived from carbohydrates. <span style="color: #1d1d1d;">Except
for the process of glucogneogensis. This is where the liver breaks down fat to
release energy, the conversion of protein to sugar. </span></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><span style="color: #1d1d1d;"><br /></span></span>
<span style="font-family: Arial; mso-fareast-language: JA;"><span style="color: #1d1d1d;">The key to consuming carbohydrates is to eat them in balance with proteins and essential fatty acids. As much as you need carbohydrates we also need to sure not to over indulge in then. Over indulgence, especially in refined carbohydrates, will have several negative effects such as: weight gain, increased inflammation, decreased immune function, even a decrease in cognitive function. </span></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><span style="color: #1d1d1d;"><br /></span></span>
<span class="Apple-style-span" style="color: #1d1d1d; font-family: Arial;">This is especially true in the elderly. A diet to high in refined carbohydrates will often dull the mind. Glucose typically enchances cognitive function, but high levels of simple sugars (refined carbs) disrupts glucose and insulin metabolism. This can lead to mild cognitive impairment (MCI) and have has been linked to states of dementia. </span><br />
<span class="Apple-style-span" style="color: #1d1d1d; font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;"><b>
</b><span style="color: #191818;"><b>Carbohydrates and muscle
development. </b> <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #191818; font-family: Arial; mso-fareast-language: JA;">
Body builders know that protein is a critical element for muscle growth.
However, most people do not realize that eating carbohydrates causes the
release of insulin, which is an essential factor in making the amino acids
derived from proteins available for muscle growth.</span><br />
<span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"> </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.womensabworkout.com/wp-content/uploads/2009/11/complex-carbohydrates.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://www.womensabworkout.com/wp-content/uploads/2009/11/complex-carbohydrates.jpg" /></a></div>
<span style="font-family: Arial; mso-fareast-language: JA;">Of course the volume and type
of carbohydrates you eat is extremely important. You need to be very
selective about the types of carbohydrates you consume. </span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span>
<span style="font-family: Arial; mso-fareast-language: JA;">Processed or refined
carbohydrates should be avoided at all cost.
Refined carbohydrates are easily converted and stored as fat,
are devoid of nutrients, and play havoc with your insulin levels. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<b><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"><br /></span></b>
<b><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"><br /></span></b>
<b><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"><br /></span></b>
<b><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"><br /></span></b>
<b><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"><br /></span></b>
<b><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"><br /></span></b><br />
<b><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;">Carbohydrates and Weight Loss</span></b><b><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: Arial; mso-fareast-language: JA;"><span style="color: #191818;">If you need to lose weight, then fresh vegetables that are low on the </span><a href="http://www.glycemicindex.com/" style="color: #191818;"><u><span style="color: blue; text-decoration: none; text-underline: none;">glycemic index</span></u></a><span style="color: #191818;"> are your best choice of complex carbs. Also vegetables and nuts that are high in magnesium such as spinach, kale and pumpkin seeds. This will increase a hormone called </span><a href="http://en.wikipedia.org/wiki/Adiponectin" style="color: blue;" target="_blank">adiponectin</a><span style="color: #191818;">. Adiponectin is involved signalling you body to burn more fat. The higher body fat percentage you have the less of this hormone in your system. </span></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><span style="color: #191818;"><br /></span></span>
<span style="font-family: Arial; mso-fareast-language: JA;"><span style="color: #191818;">Some of the vegetables I would recommend to help you reduce your weight are:</span></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l7 level1 lfo8; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;">Spinach,
lettuce, cabbage, kale, collard greens, and leeks.</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l8 level1 lfo9; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;">Broccoli,swiss
card, brussels sprouts, cauliflower, watercress, radishes, rapini, and arugula.</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l9 level1 lfo10; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;">Artichokes and
asparagus.</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l10 level1 lfo11; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;">Green beans and
zucchini.</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l11 level1 lfo12; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;">Herbs, garlic,
onions and leeks.</span><br />
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l11 level1 lfo12; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<br /></div>
<div class="MsoNormal">
<span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"><b>An important point here </b> - not all vegetables are going to help
you lose weight. Starchy vegetables such as corn, potatoes, turnips,
parsnips, and beets, if eaten in significant amounts, will help you store
fat not lose it. </span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span><br />
<span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
<div class="MsoNormal">
<span style="color: #191818; font-family: Arial; mso-fareast-language: JA;">
Here is the problem, these vegetables taste great, but they can cause spikes
in your blood sugar, which can then cause the release of excessive amounts of
insulin. This increase in insulin makes you very efficient at fat
storage, and it makes it almost impossible for you to lose weight. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"><b>
Carbohydrates to avoid if your goal is weight loss</b> - Any food that can cause a spike in your blood sugar
level can make you gain weight. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l12 level1 lfo13; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"><b>The obvious
ones</b>: Cakes, pies, candies, donuts, cookies, crackers, muffins, ice cream,
chocolate, cereals out of a box, potato chips. Any thing high in refined sugar or corn syrup. </span><span class="Apple-style-span" style="color: #191818; font-family: Arial;">Anything that contains corn syrup will spike you blood sugar levels. This is just about anything that comes in a box.</span></div>
<div class="MsoNormal" style="margin-left: 36.0pt; mso-layout-grid-align: none; mso-list: l13 level1 lfo14; mso-pagination: none; tab-stops: 11.0pt 36.0pt; text-autospace: none; text-indent: -36.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-fareast-font-family: Arial; mso-fareast-language: JA;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #191818; font-family: Arial; mso-fareast-language: JA;"><b>The not so
obvious ones</b>: Orange juice (not freshly squeezed), whole wheat bread (and white
bread), salad dressings, low fat baked goods, oatmeal, rice, pastas, canned vegetables. </span></div>
<div class="MsoNormal" style="margin-bottom: 21.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://t2.gstatic.com/images?q=tbn:ANd9GcRwFcStrO-fYMDZJdcHLclUugD2N3sQ3-gW_Lg-6ZOA6Sep4Hay" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://t2.gstatic.com/images?q=tbn:ANd9GcRwFcStrO-fYMDZJdcHLclUugD2N3sQ3-gW_Lg-6ZOA6Sep4Hay" /></a></div>
<h3>
<span class="Apple-style-span" style="font-family: Arial;">Key Point:</span></h3>
<div>
<span class="Apple-style-span" style="font-family: Arial;">It not just the carbohydrates that are making you fat. That belly that many people develop comes from the total caloric </span><span style="font-family: Arial;">input. A simple equation - if you eat more than you burn you end up storing it as fat, no matter where the calories come from. </span></div>
<h3>
<span class="Apple-style-span" style="font-family: Arial;"><br /></span></h3>
<h3>
<span class="Apple-style-span" style="font-family: Arial;">Once the extra weight is gone</span></h3>
<h4>
<span style="font-family: Arial; font-weight: normal;">If weight is not an issue I would recommend that you eat a balanced diet of low and medium carbohydrates on the <a href="http://www.glycemicindex.com/" target="_blank">glycemic index</a>. This should be a combination of fresh vegetables, fruits, whole grains (such as brown rice), and even sweet potatoes. These foods are high in vitamins, minerals and fibre. </span><span class="Apple-style-span" style="font-family: Arial;"><b style="font-weight: normal;">Please Note:</b><span style="font-weight: normal;"> You should still focus on avoiding refined carbohydrates. It's actually hard to call many of these refined carbs "food". This is because these packaged substances are so void of nutrients and are related to a plethora of pathological conditions. </span></span></h4>
<div>
<span class="Apple-style-span" style="font-weight: bold;"><b><span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></b></span></div>
<div>
<span class="Apple-style-span" style="font-weight: bold;"><b><span style="font-family: Arial; mso-fareast-language: JA;">One more comment - Acidic Carbs - </span></b></span><span class="Apple-style-span" style="font-family: Arial;">An
interesting thing about refined carbohydrates is that these foods are also very
acidic. Research has shown that over a period of time acidic diets can
lead to states of disease, dysfunction, and overall poor health. We will acidity and the pH of your diet are we proceed through this blog. </span></div>
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<a href="http://media-cache-lt0.pinterest.com/upload/133137732704985574_IlIZC4UJ_c.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://media-cache-lt0.pinterest.com/upload/133137732704985574_IlIZC4UJ_c.jpg" width="249" /></a></div>
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span>
<span style="font-family: Arial; mso-fareast-language: JA;"><b>The
choice is yours</b></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span>
<span style="font-family: Arial; mso-fareast-language: JA;">Eat to many refined carbs and you get fat, decrease immune function,
inflame your body, slow healing, and dull you mind. Avoid refined carbohydrates and start eating nutrient rich, high fibre complex carbohydrates and you will
take a big step in improving your health. <o:p></o:p></span></div>
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<h2>
<b><span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></b></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://katherinetallmadge.com/wp-content/uploads/2011/06/grilled_salmon_8x10_300dpi_p6229914.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://katherinetallmadge.com/wp-content/uploads/2011/06/grilled_salmon_8x10_300dpi_p6229914.jpg" width="320" /></a></div>
<h2>
<b><span style="font-family: Arial; mso-fareast-language: JA;">Proteins</span></b></h2>
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<span style="font-family: Arial; mso-fareast-language: JA;">You
need good quality protein if you are going to repair your body, increase your
muscle mass, synthesize hormones, and produce antibodies and
hemoglobin (which is responsible for delivering oxygen to your cells). <o:p></o:p></span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">
Protein
is essential - there is no getting around it. If you are not a vegetarian,
the best sources of protein are cold water fish. Fish such as wild
salmon, herring, mackerel, trout, and tuna are your best choices. If you
can, try to eat wild sources of fish due to the increased level of lead,
mercury and PCBs in farmed fish. <o:p></o:p></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">
If
you are in the mood for red meat, stick to organic lean cuts. In general,
be careful how much red meat you are consuming. If you have an acute
injury do NOT eat red meat. This is because red meat contains high levels
of <i>aracadonic acid</i>. Aracadonic Acid (A.A.) leads to pro
inflammatory reactions which could inhibit your repair processes. I also
recommend consuming organic beef since all other types have very high
levels of antibiotics.</span></div>
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<u><span style="color: #0000ef;"><o:p></o:p></span></u></span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">Chicken
can be another great source of protein, but stick to the white meat. Your best
choice of chicken would be organic, free range hens. Unfortunately, due to
factory farming, most chickens today are full of antibiotics and other
hormones.<o:p></o:p></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
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<a href="http://www.clearskinreview.org/wp-content/uploads/2011/01/dairy-products.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="155" src="http://www.clearskinreview.org/wp-content/uploads/2011/01/dairy-products.jpg" width="200" /></a></div>
<span style="font-family: Arial; mso-fareast-language: JA;">
Organic
dairy can also be a good source of protein, but be careful of the high levels
of fat and calories in dairy products. Also, diary can have high levels of aracadonic
acid, which will increase pro-inflammmatory reactions. <o:p></o:p></span></div>
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<b><span style="font-family: Arial; mso-fareast-language: JA;">Note:</span></b><span style="font-family: Arial; mso-fareast-language: JA;">
Quite often people will think they are allergic to dairy foods, but what they
are really allergic to are the antibiotics in the dairy. <o:p></o:p></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">
Eggs
are also a excellent source of protein. Just be aware that egg yolks are
very acidic, and may promote inflammatory reactions. Egg whites are one
of your best sources of protein and are easily digested. My
recommendation is for you to mix egg whites with one whole egg to reduce
possible inflammatory reactions. </span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">For those of you that are vegetarians: tofu, beans, lentils, soy, nuts,
seeds, figs, dates, and avocados are great sources of protein.<b>
</b>
</span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span>
<span style="font-family: Arial; mso-fareast-language: JA;">The key
with protein is to balance your protein intake with complex
carbohydrates. Too high of a protein intake causes moderate metabolic
acidosis. This cause an increased production of the hormone called <i>cortisol</i>
(a stress hormone) which promotes visceral obesity (makes you fat around the
middle).</span><span style="font-family: Arial;">
</span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">Visceral
obesity has a considerable impact on insulin function. Even a modest amount of
cortisol can cause increased cellular resistance to insulin, which promotes development
of type 2 Diabetes. </span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span>
<br />
<h4>
<span style="font-family: Arial;">A little more on Cortisol</span></h4>
<span style="font-family: Arial;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhX_F006kYD8r3YB260mosB8YMKbORel8-DwXilsSpercCAP_iCElGDr5DKGCuN-MNCfwR5mgLXmcc3vdzRelymeyJVH5TCFrAj8sKMkVXHCcd3e4Rj6NCxVkyXhxb9GBi-JKQiOX52pU/s400/lion+attack.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhX_F006kYD8r3YB260mosB8YMKbORel8-DwXilsSpercCAP_iCElGDr5DKGCuN-MNCfwR5mgLXmcc3vdzRelymeyJVH5TCFrAj8sKMkVXHCcd3e4Rj6NCxVkyXhxb9GBi-JKQiOX52pU/s320/lion+attack.jpg" width="320" /></a></div>
<span style="font-family: Arial;">Think of the cortisol in your body an a barrier to weight loss This stress hormone is basically a fat burning barrier. The more circulating cortisol in your body the stronger your cravings will be for refined carbohydrates. </span><br />
<span style="font-family: Arial;"><br /></span>
<span style="font-family: Arial;">Cortisol also has one other nasty effect, it cause your muscles to break down so your body can have access to more energy. This is great if you are trying to get away from an attacking lion, but most people I know do not need this evolutionary adaptation. </span><br />
<span style="font-family: Arial;"><br /></span>
<span style="font-family: Arial;">Even Worse, the less muscle mass you have the slower your metabolism. Then there is the nasty cyclic nature of cortisol, which work like this. If your cortisol increases you will have an increase in abdominal fat being stored. The more abdominal fat (visceral fat) you have the more cortisol you produce with each stressful situation. With all the weight gain no wonder that high levels of cortisol are related to depression. </span><br />
<span style="font-family: Arial;"><br /></span>
<span style="font-family: Arial;">Fortunately there are some simple <a href="http://www.sciencedirect.com/science/article/pii/0022399989900470" target="_blank"><span style="color: blue;">Tai Chi Breathing</span></a> and <a href="http://www.amsciepub.com/doi/abs/10.2466/pms.2000.90.3.1027" target="_blank"><span style="color: blue;">Yoga</span></a> exercises that you can perform that have been shown to reduce high levels of cortisol in your body. These exercises will be part of our blog on stress reduction. </span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span>
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span>
<span style="font-family: Arial; mso-fareast-language: JA;">So remember, include protein with every meal,
but in balance with complex carbohydrates. I<o:p></o:p></span></div>
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<span style="font-family: Arial; mso-fareast-language: JA;">In
<a href="http://kinetichealthcalgary.blogspot.ca/2013/01/dr-abelsons-essential-nutritional_18.html" target="_blank">Part 2 of "<b>Dr. Abelson’s– Essential Nutritional Program</b>"</a>
we will talk about Essential Fatty Acids, and why the right fatty acids
are NOT bad for you. <o:p></o:p></span><br />
<span style="font-family: Arial; mso-fareast-language: JA;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUq2EN3h3iMVqa652Oo5MufWhxNaO92JM2_3DgIpUUFxOeHB6jXc7CUAJImhstuT56xOGRiVXnEkg_87MTwJKp4JF2LvSUxGDsgrbic8CGk5p_4VZEPVMyyJyoN_1ElYxZWKdsRKolKA/s1600/front-cover-icon-1.5-wide-300dpi.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUq2EN3h3iMVqa652Oo5MufWhxNaO92JM2_3DgIpUUFxOeHB6jXc7CUAJImhstuT56xOGRiVXnEkg_87MTwJKp4JF2LvSUxGDsgrbic8CGk5p_4VZEPVMyyJyoN_1ElYxZWKdsRKolKA/s320/front-cover-icon-1.5-wide-300dpi.png" width="211" /></a><span style="color: #0b0b0b; font-family: Arial; mso-fareast-language: JA;">Do you want more information about this, and other topics. Our books
(eBooks and hard-copy) provide more information about soft-tissue injuries,
rehabilitative exercises for injury recovery, and how to use these to activate
and restore all the structures of your kinetic chain. </span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
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<span style="color: #0b0b0b; font-family: Arial; mso-fareast-language: JA;">To purchase our internationally best-selling books, visit <a href="http://www.releaseyourbody.com/"><u><span style="color: blue; text-decoration: none; text-underline: none;">www.releaseyourbody.com</span></u></a>. </span><span style="font-family: Arial; mso-fareast-language: JA;"> <span style="color: #0b0b0b;">
</span><o:p></o:p></span></div>
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<span style="color: #0b0b0b; font-family: Arial; mso-fareast-language: JA;">
For information about our clinic in Calgary, Alberta please go to <a href="http://www.kinetichealth.ca/"><u><span style="color: blue; text-decoration: none; text-underline: none;">www.kinetichealth.ca</span></u></a>.</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
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</span><span style="color: #0e0e0e; font-family: Arial; mso-fareast-language: JA;">
(COPYRIGHT <a href="http://www.releaseyourbody.com/"><u><span style="color: blue; text-decoration: none; text-underline: none;">KINETIC HEALTH</span></u></a> 2013
– ALL RIGHTS RESERVED)</span><span style="font-family: Arial; mso-fareast-language: JA;"><o:p></o:p></span></div>
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<!--EndFragment-->Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com0tag:blogger.com,1999:blog-2476502435458493190.post-83186031893534851932012-06-28T00:34:00.001-06:002012-06-28T00:34:46.932-06:00Exercises for nerve compression syndromes of the upper extremity<br />
<br />
<span class="Apple-style-span" style="font-size: small; font-weight: normal;">In the last few weeks we have produced
three videos that provide you with exercises for three <i>different</i> types of upper-body nerve compression syndromes.</span><span class="Apple-style-span" style="font-size: small; font-weight: normal;"> </span><span class="Apple-style-span" style="font-size: small; font-weight: normal;">Each video
is directed towards a specific nerve entrapment syndrome: <i>Median Nerve Entrapment, Radial Nerve Entrapment</i>, or
<i>Ulnar Nerve Entrapment</i>.</span><span class="Apple-style-span" style="font-size: small; font-weight: normal;"> We recommend that you use t</span>hese nerve-flossing and tensioning
exercise videos in conjunction with the exercise routines in our book “<i><span class="Apple-style-span" style="color: blue;"><a href="http://www.releaseyourbody.com/RYKC-exercises-for-the-shoulder-to-hand/" target="_blank">Release Your Kinetic Chain from the Shoulder to Hand</a></span></i>”. This combination of exercises and techniques will provide with the most effective and rapid means to recover with these nerve entrapment syndromes.<br />
<span class="Apple-style-span" style="font-size: 19px; font-weight: bold;"><b><span class="Apple-style-span" style="font-weight: normal;"><b><br /></b></span></b></span><br />
<span class="Apple-style-span" style="font-size: 19px; font-weight: bold;"><b><span class="Apple-style-span" style="font-weight: normal;"><b>Nerve Distribution Chart</b></span></b></span><br />
Us this chart to help identify which nerve compression syndrome is predominant in your hand(s).<br />
<b><br /></b><br />
<b><br /></b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdHDsC0nyzumbQnpxZtgzQkk4vfzwclGNKAYTpAL96wp5ToCqby7fZGWw4_O2Vh0j3YW1UNCd-5FmsddTUCl_aV_pbgxBTcNuo2pgDmeKBZTbSgA09WGDL6h2UbeGVSc9u8Nx1j4Md9A/s1600/Screen+Shot+2012-06-27+at+10.34.26+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdHDsC0nyzumbQnpxZtgzQkk4vfzwclGNKAYTpAL96wp5ToCqby7fZGWw4_O2Vh0j3YW1UNCd-5FmsddTUCl_aV_pbgxBTcNuo2pgDmeKBZTbSgA09WGDL6h2UbeGVSc9u8Nx1j4Md9A/s640/Screen+Shot+2012-06-27+at+10.34.26+PM.png" width="497" /></a><br />
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This diagram is derived directly from our internationally best-selling book - <a href="http://www.releaseyourbody.com/release-your-pain-2nd-edition" target="_blank"><span class="Apple-style-span" style="color: blue;">Release Your Pain: 2nd Edition</span></a>. Use this diagram to help aid in identifying which nerve is affected in your upper body and arm.<br />
<h3>
Exercise Videos for Releasing Nerve Entrapments</h3>
Select and use the appropriate exercise video for your nerve entrapment syndrome.<br />
<h3>
Median Nerve</h3>
<b><span class="Apple-style-span" style="color: #333333; font-family: arial, sans-serif; font-size: 13px; font-weight: normal; line-height: 18px;">If you have a Median nerve entrapment (Carpal Tunnel or other nerve entrapment syndromes), then use the exercises in this video to floss, mobilize, and release the Median nerve from its surrounding tissues.</span></b><br />
<span class="Apple-style-span" style="color: #333333; font-family: arial, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 18px;"><br /></span></span><a href="http://www.youtube.com/watch?v=oeV9IhFFpEk&list=UU4N_ZSgXi81y8dOVRDEFl6Q&index=15&feature=plpp_video" target="_blank"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8OyueKaBscF0t6GEXlB8r3uwd5m4VYempLTF7lVTlCkP0nvxf4PA-pvUfFG31dYKV3TUoC1hfol0zLg4iGWW2au27S-eaozdQIuikS9XlBVQVh21vBkY24o4mpFWtM5sn-35VQX4w-Q/s320/Median+Nerve+Flossing.png" width="320" /></a><br />
<h3>
Radial Nerve</h3>
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If you have a Radial nerve entrapment syndrome, then use the exercises in this video to floss, mobilize, and release the Radial nerve from its surrounding tissues.<br />
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<a href="http://www.youtube.com/watch?v=oPx070a_dOw&list=UU4N_ZSgXi81y8dOVRDEFl6Q&index=14&feature=plpp_video" target="_blank"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmdjjscF4rBto_tEugPXZoaezYFg8Zf5tCWsQBQca-MfKoQLfmcguuHPAupVUIMD0rmLiW4vVBSzrIl3AE72aVMGpXOUTsf-JWIjBX9VXihgjGgJOCDdS9kLtxCD4RpigJNay7YE4RUw/s320/Radial+Nerve+Flossing.png" width="320" /></a><br />
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<h3>
Ulnar Nerve</h3>
If you have Ulnar nerve entrapment syndrome, then use the exercises in this video to floss, mobilize, and release the Ulnar nerve from its surrounding tissues.<br />
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<a href="http://www.youtube.com/watch?v=d85QKyWvrbI&list=UU4N_ZSgXi81y8dOVRDEFl6Q&index=1&feature=plpp_video" target="_blank"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKeEY2nyKo0OFglEabWb8BWck6DvpLoRdhAtuagsvLx4ape78Ck00nw42K0aVntg6RpWUr6_hazLUbV2Z4ShzaTYgl37VY1DywCW-tCgXFKkyV-CpyZJ4niZtO3q5ug0MOG8l3kxhEuw/s320/Ulnar+Nerve+Flossing.png" width="320" /></a><br />
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<span class="Apple-style-span" style="color: #161616; font-family: Arial;">(COPYRIGHT </span><span class="Apple-style-span" style="color: #161616; font-family: Arial;"><span style="color: #002bff; text-decoration: none;"><a href="http://www.releaseyourbody.com/">D</a>r. Brian Abelson</span></span><span class="Apple-style-span" style="color: #161616; font-family: Arial;"> 2012 – ALL RIGHTS RESERVED)</span><br />
<br />
<h2>
<b><span style="color: black; font-family: Arial; font-size: 10pt;">Exercises for the
Shoulder to Hand</span></b></h2>
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<a href="http://www.releaseyourbody.com/RYKC-exercises-for-the-shoulder-to-hand/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiep2BMGNRBDnkr0pQvX5Cp8YZjkLGvwfWDZISM3DWOfYoWvhOqk2XmfNvi9YoaguqfAkyTzBFp4UwVq_m44lnBCXItO6DV_1p5h_Uhw4UPNNCzYEp3Hil_CVTjE8c-niTzxrcSDsyjQ/s320/Shoulder_to_Hand_-_Front_Cover__75659_zoom.jpg" width="212" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial; font-size: 13px;">This book is
especially useful for people recovering from injuries to the shoulder, arms,
elbow, wrist, and hands. Use the exercises in this book to
rehabilitate, strengthen, and restore the function of muscles from your
Shoulders to Hands. This is the second volume in the </span><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;"><i>Release Your Kinetic
Chain</i></span><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;"> series of books. </span></div>
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ndex=1&feature=plpp_videohttp://www.youtube.com/watch?v=oeV9IhFFpEk&list=UU4N_ZSgXi81y8dOVRDEFl6Q&index=15&feature=plpp_videohttp://www.releaseyourbody.com/release-your-pain-2nd-edition</div>
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</span></div>Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com2tag:blogger.com,1999:blog-2476502435458493190.post-67617653840980552822012-04-29T23:49:00.001-06:002012-12-31T15:32:28.964-07:00Improving Performance with Total Immersion Technique<br />
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<br />
<a href="http://total-immersion.ch/images/Kurse_Bild-008.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="http://total-immersion.ch/images/Kurse_Bild-008.jpg" width="400" /></a>I Just finished the 8-week beginner program for Total
Immersion Swimming with <a href="http://www.vitalize.ca/about_grant.php" target="_blank"><span class="Apple-style-span" style="color: blue;">Coach Grant (Grant Molyneux)</span></a> at the <a href="http://vecova.ca/social-enterprise/recreation-centre/" target="_blank"><span class="Apple-style-span" style="color: blue;">Vecova Pool</span></a> in
Calgary. I must say, I am really impressed with this program. I read the <a href="http://www.amazon.ca/Total-Immersion-Revolutionary-Better-Faster/dp/0743253434/ref=sr_1_1?s=books&ie=UTF8&qid=1335669637&sr=1-1" target="_blank"><span class="Apple-style-span" style="color: blue;">book about Total Immersion</span></a> several
years ago but did not get a chance to take the program until now. Now, I have already signed up for the
intermediate level.<br />
<br />
Even when I first read the book about total immersion, I
found the concept to be very logical. Basically, it is based on the idea of
swimming deeper in the water to reduce resistance, while at the same time
streamlining the motions of the body. Just as a submarine can move faster under
the water, than up on the surface, so also can the human body. The overall
concept sounds simple, but it soon became obvious to me that the implementation
of this concept would take some retraining.<br />
<br />
Total immersion is like doing Tai Chi in the water; the
concepts and ideas are remarkably similar. With Tai Chi, you learn how to move
without resistance, how to breathe naturally, and how to reduce the overall
energy expenditure of each motion. Total Immersion is exactly the same, except
it is performed in the water.<br />
<br />
<b style="mso-bidi-font-weight: normal;">The lessons</b><br />
<b style="mso-bidi-font-weight: normal;"><br /></b>It may sound strange, but we spent the first 8 weeks
learning drills that taught us how to just balance in the water, how to float,
and get started on the path of moving in water without resistance. It literally
took us unitl the end of the course before we were allowed to swim one length
of the pool properly. It wasn't until the 2nd last lesson that we started to
introduce breathing into our strokes. This may sound like very slow progress,
but it was not. We were breaking all the bad habits that have been accumulated
over the years. I have been doing triathlons for over 30 years, swimming with
master swim clubs, and have taken numerous stroke improvement courses; yet in 8
weeks, I learned more about the importance of balance and body position than in
all those other courses combined.<br />
<br />
The Total Immersion program does this by starting out with
some very effective drills such as:<br />
<br />
<a href="http://www.youtube.com/watch?v=lvSYamL_Stw" target="_blank"><span class="Apple-style-span" style="color: blue;"><b>Superman Glide (Click for Video)</b></span></a><br />
<a href="http://www.youtube.com/watch?v=lvSYamL_Stw" target="_blank"><span class="Apple-style-span" style="color: blue;"><b><br /></b></span></a>The Superman Glide is a great drill that teaches you how to streamline
your body and move through the water without resistance. It teaches you about body alignment and
balance, andshows you how the water will support you, if you are in the right
position. In a sense, it is the first exercise that makes you consciously aware
of head, shoulder, arm, hand, torso, leg, and foot position. <a href="http://www.youtube.com/watch?v=lvSYamL_Stw" target="_blank"><span class="Apple-style-span" style="color: blue;">Click to view this video</span></a> to see just how deep
in the water the swimmers head position should be.<br />
<br />
<a href="http://www.youtube.com/watch?v=4sc7IayRlds" target="_blank"><span class="Apple-style-span" style="color: blue;"><b>Skating Drill (Click for Video)</b></span></a><br />
<a href="http://www.youtube.com/watch?v=4sc7IayRlds" target="_blank"><span class="Apple-style-span" style="color: blue;"><b><br /></b></span></a>The Skating Drill enables you to reduce the drag on your
body by learning how to lengthen your bodyline. When you watch this video see
how the swimmer starts out in the Superman Glide and then goes onto her side
into the Skating Position. This Skating Position is incredibly hydrodynamic.
This position will literally make you travel faster and farther with each
stroke you take. This position is one of the reasons why efficient TI swimmers
can reduce by 50% the number of strokes they take to swim a length.<br />
<br />
These are just a couple of the drills that we learned, but they
serve to demonstrate the type of training we experienced in the beginner
section of this program. It's really
important not to underestimate the importance of these drills, as even at my
beginner stage of this program, I have seen remarkable changes in my own
swimming efficiency.<br />
<br />
<b>In Conclusion</b><br />
<b><br /></b>Bottom line, I highly recommend taking a course in Total Immersion
Swimming. <br />
<ol>
<li>Triathlons:
If you are doing triathlons, the course will not only improve your speed, but
will reduce your energy expenditure so that you have more energy for the bike
and the run. Anyone, like myself, who has ever done Ironman length races, knows
that every last bit of energy is pure gold by the end of the run.</li>
</ol>
<ol>
<li>Life
Skill: Total Immersion Swimming is a great benefit for anyone. It is is an
exercise that you can perform at any age. It is a no impact exercise. But the
most important reasons is stress reduction.
We live in a very stress-driven society, and stress is a major contributing
factor in just about any illness or injury. Learning a skill such as TI would
greatly help you to reduce the impact of these stresses.</li>
</ol>
Since taking the Beginner TI course at the Vecova Pool in Calgary
I have started to recommend this program to many of my patients. I
cannot say a big enough Thank You to Coach Grant; not only have you introduced
me to a great program, but you have given me a great option which I can
recommend to many of my patients.<br />
<br />
All the best in health, Dr. Brian Abelson DC.<br />
<span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="color: #393939; font-family: ArialMT;"><span style="color: black; font-family: Arial;"><span style="color: #262626; font-family: Arial;"><span style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span style="color: #0c0c0c; font-family: Arial;"><br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>
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<span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="color: #393939; font-family: ArialMT;"><span style="color: black; font-family: Arial;"><span style="color: #262626; font-family: Arial;"><span style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span style="color: #0c0c0c; font-family: Arial;">If you would like more information or to purchase our books please go to <a href="http://www.releaseyourbody.com/"><span style="color: #002bff; text-decoration: none;">www.releaseyourbody.com</span></a> . </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="color: #393939; font-family: ArialMT;"><span style="color: black; font-family: Arial;"><span style="color: #262626; font-family: Arial;"><span style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span style="color: #0c0c0c; font-family: Arial;"><br /></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="color: #393939; font-family: ArialMT;"><span style="color: black; font-family: Arial;"><span style="color: #262626; font-family: Arial;"><span style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span style="color: #0c0c0c; font-family: Arial;">If you would like information about our clinic in Calgary Alberta please go to <a href="http://www.kinetichealth.ca/"><span style="color: #002bff; text-decoration: none;">www.kinetichealth.ca</span></a>.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="color: #393939; font-family: ArialMT;"><span style="color: black; font-family: Arial;"><span style="color: #262626; font-family: Arial;"><span style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span style="color: #0c0c0c; font-family: Arial;"><br /></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="color: #393939; font-family: ArialMT;"><span style="color: black; font-family: Arial;"><span style="color: #262626; font-family: Arial;"><span style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span style="color: #161616; font-family: Arial;">(COPYRIGHT <a href="http://www.releaseyourbody.com/"><span style="color: #002bff; text-decoration: none;">KINETIC HEALTH</span></a> 2012 – ALL RIGHTS RESERVED)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com0tag:blogger.com,1999:blog-2476502435458493190.post-39538993372322743102012-03-05T13:47:00.003-07:002012-12-31T12:53:11.214-07:00Disc Injuries - Most Do Not Require Surgery<br />
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<a href="http://www.lowerbackpainrelief101.com/wp-content/uploads/2011/04/3-300x240.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="256" src="http://www.lowerbackpainrelief101.com/wp-content/uploads/2011/04/3-300x240.jpg" width="320" /></a></div>
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<span style="font-family: Arial;"><b>Spinal Disc Degeneration</b><o:p></o:p></span></div>
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<span style="font-family: Arial;">Disc degeneration is part of the normal aging process.
As we age, our discs begin to shrink due to loss of fluid within the <a href="http://en.wikipedia.org/wiki/Intervertebral_disc"><span class="Apple-style-span" style="color: blue;">discs</span></a>.
This loss of fluid in the disc leads to a decrease in the normal height of the
disc, thereby decreasing the disc’s ability to absorb shock.<o:p></o:p></span></div>
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<span style="font-family: Arial;">The lack of shock absorption by the discs causes
increased stress on the <a href="http://en.wikipedia.org/wiki/Zygapophysial_joint"><span class="Apple-style-span" style="color: blue;">facet joints</span></a> (a gliding joint between each <a href="http://en.wikipedia.org/wiki/Vertebral_column"><span class="Apple-style-span" style="color: blue;">vertebra</span></a>) of
the spine and results in facet joint degeneration.<o:p></o:p></span></div>
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<span style="font-family: Arial;">These changes may eventually cause increased pressure
on the nerve roots (nerves that exit from the spinal cord) and may result in
sciatic-type pain down the arm or leg). This condition is often referred to as
<a href="http://en.wikipedia.org/wiki/Degenerative_disc_disease"><span class="Apple-style-span" style="color: blue;">Degenerative Disc Disease</span></a>.<o:p></o:p></span></div>
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<span style="font-family: Arial;"><b>Disc Herniation, Protrusion, Prolapse, & Extrusion</b><o:p></o:p></span></div>
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<span style="font-family: Arial;">A
<a href="http://en.wikipedia.org/wiki/Spinal_disc_herniation"><span class="Apple-style-span" style="color: blue;">disc protrusion</span></a> (also known as a disc bulge) occurs when the inner material of
the disc starts to push out through the outer wall of the disc, creating a
bulge in the disc. In most cases this disc bulge is completely symptomless, and
causes no pain or lack of function. In fact, most individuals over the age of
forty have disc bulges.<o:p></o:p></span></div>
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<span style="font-family: Arial;">Problems occur when these disc protrusions start to
fragment or tear. A herniated disc occurs when the inner material of the disc
(the <a href="http://en.wikipedia.org/wiki/Nucleus_pulposus"><span class="Apple-style-span" style="color: blue;">nucleus pulposus</span></a>) starts to push through the outer fibres of the disc (the
<a href="http://www.nlm.nih.gov/medlineplus/ency/images/ency/fullsize/19469.jpg"><span class="Apple-style-span" style="color: blue;">annulus fibrosus</span></a>). Most disc herniations occur at the lower levels of the
spinal column.<o:p></o:p></span></div>
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<span style="font-family: Arial;">When
the outer layers of a disc rupture, the inner centre of the disc may move out
and press upon a nerve. This condition is known as disc prolapse or protruding
disc. In such cases, the material inside the disc can sometimes extrude into
the vertebral (spinal) canal.<o:p></o:p></span></div>
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<span style="font-family: Arial;">In
rare cases a severe prolapse will press on the nerves which control bowel and
bladder function, resulting in severe <a href="http://en.wikipedia.org/wiki/Muscle_atrophy"><span class="Apple-style-span" style="color: blue;">muscle atrophy</span></a>. These are rare events and
are considered to be surgical emergencies. The majority of disc prolapses do
not fit into this category. In yet other cases, a disc may extrude right
through the outer fibres of the disc, and a piece may break off completely.<o:p></o:p></span></div>
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<span style="font-family: Arial;">When this occurs, the extruded piece of disc can
interfere with the function of the nearby nerves. This condition – <a href="http://www.spineuniverse.com/conditions/herniated-disc/herniated-discs-definition-progression-diagnosis"><span class="Apple-style-span" style="color: blue;">sequestered disc</span></a> – requires surgical intervention if it is causing neurological
dysfunction; it is a problem that cannot be resolved with manual therapy.<o:p></o:p></span></div>
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<span style="font-family: Arial;">However, the most important point to be made is that
most cases that involve a disc bulge or protrusion do not require surgery. In
fact there are a couple of common myths about disc protrusions that we should
consider:</span></div>
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<ul>
<li><span class="Apple-style-span" style="font-family: Arial;">The first myth is that the presence of a large disc
protrusion – often seen on <a href="http://en.wikipedia.org/wiki/Magnetic_resonance_imaging"><span class="Apple-style-span" style="color: blue;">MRI</span></a> or <a href="http://en.wikipedia.org/wiki/X-ray_computed_tomography"><span class="Apple-style-span" style="color: blue;">CAT scan</span></a> images – is an indication that this
problem cannot be resolved with conservative care (non- surgical). In reality,
research is showing the exact opposite to be true. The larger the disc
protrusion, the greater the reduction in protrusion size after conservative
treatment.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">The
second myth is that the extruded and <a href="http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=36378"><span class="Apple-style-span" style="color: blue;">sequestered disc fragments</span></a> are less likely
to resolve than the contained protrusions. In actuality, the migrating
fragments actually resolve more frequently and faster than the contained
protrusions.</span><span class="Apple-style-span" style="font-family: Arial;"> </span><span class="Apple-style-span" style="font-family: Arial;">The reason for this; the
larger the disc protrusion, the greater the degree of inflammation around the
protrusion. Once the disc fragments have broken off and inflammation has
decreased around the fragments and disc decreases, the body is able to reabsorb
the fragments easily.</span><span class="Apple-style-span" style="font-family: Arial;"> </span></li>
</ul>
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<span style="font-family: Arial;"><b>Treating and Resolving Disc Injuries</b><o:p></o:p></span></div>
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<span style="font-family: Arial;">Initially, disc injuries can feel incredibly painful,
and it may seem that surgery is the inevitable outcome. Fortunately, the
majority (95%) of patients suffering from disc injuries do NOT need surgery.
However, you will need to be patient as you work through the resolution
process.<o:p></o:p></span></div>
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<span style="font-family: Arial;">The actual time required to resolve a disc injury
varies based on the severity of the injury, length of time the problem has
existed, your age, and your current and historical physical condition. To
effectively resolve a disc injury, it is necessary to:</span></div>
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<ul>
<li><span class="Apple-style-span" style="font-family: Arial;">Remove any type of mechanical restriction that is
causing stress upon the disc.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">Avoid all physical stresses that are perpetuating that
problem. Anything that can be done to remove biomechanical stress from the back
can benefit the patient. This includes:</span></li>
</ul>
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<span style="font-family: Arial;"><b>Icing and Anti-inflammatories during the Acute Stage: </b><o:p></o:p></span></div>
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<span style="font-family: Arial;">During the acute stage of the injury,
anti-inflammatories and ice are useful, but only provide relief at a
symptomatic level. During the initial stage of injury:<o:p></o:p></span></div>
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<ul>
<li><span class="Apple-style-span" style="font-family: Arial;">Perform ice massage on the affected area for at least
the first 72 hours to reduce pain, inflammation, swelling, and muscle spasms.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">Rest for a maximum of two days during the acute stage
of the injury. In fact, you may find that resting is about as much as you can
manage!</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">Return to as many of your normal, daily living
activities as you can manage after the first 48 to 72 hours. This will increase
the speed of your recovery.</span><span class="Apple-style-span" style="font-family: Arial;"> </span></li>
</ul>
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<span style="font-family: Arial;"><b>Performing the Activities of Daily Living: </b></span></div>
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<span style="font-family: Arial;">With a
disc injury, you will have to find a way to perform your daily living
activities without aggravating your condition or increasing the resulting pain. </span><span class="Apple-style-span" style="font-family: Arial;">This may mean that you must:</span></div>
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<ul>
<li><span class="Apple-style-span" style="font-family: Arial;">Reduce
your range of motion as you perform each task.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">Move
more through your hips rather than through your back.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">Brace
your core before lifting or moving any object</span><span class="Apple-style-span" style="font-family: Arial;"> </span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">Avoid repetitive actions that are performed in a
flexed or bent- over spinal position since this can result in increased disc
damage. This is especially true if you are lifting heavy loads from this
position.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">Take frequent rest breaks. If you have a sedentary job
(sitting at a desk), then take active breaks to walk around, and move all your
limbs. If you have an active job, then slow down, sit, and relax for a few
minutes.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">Listen
to your body. If it says that a task is beyond your current capability, then
stop before you cause further injuries which can change an acute problem into a
chronic problem.</span></li>
</ul>
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<span style="font-family: Arial;"><b>Using Soft Tissue Therapy and Spinal Manipulation</b><o:p></o:p></span></div>
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<span style="font-family: Arial;">Any
injured muscle, joint capsule, ligament, tendon, fascia, or connective tissue
restriction can cause changes in motor patterns (neuromuscular imbalances)
which then directly affect spinal stability. The specific physical restrictions
that need to be addressed in a disc injury will vary depending on the
individual. However, the removal of any type of mechanical restriction is of
great benefit for any type of disc injury. The practitioner will need to
palpate the affected areas and conduct appropriate biomechanical analysis in
order to determine exactly which areas need to be addressed.<o:p></o:p></span></div>
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<span style="font-family: Arial;">Imbalances
in muscular tension increase stress on the spinal discs, which then perpetuates
or causes further injury. Fortunately, those spinal imbalances can be addressed
with manual procedures.<o:p></o:p></span></div>
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<span style="font-family: Arial;">Good results are obtained when these procedures are
combined with dynamic exercises that re-establish normal motor control.<o:p></o:p></span></div>
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<span style="font-family: Arial;">For
example, soft tissue therapies (<a href="http://www.activerelease.com/"><span class="Apple-style-span" style="color: blue;">ART</span></a>, <a href="http://www.grastontechnique.com/"><span class="Apple-style-span" style="color: blue;">Graston</span></a>, Registered Massage Therapy, <a href="http://www.fascialmanipulationworkshops.com/"><span class="Apple-style-span" style="color: blue;">Fascial Manipulation</span></a>) can be used to release restricted
structures around the discs, such as:<o:p></o:p></span></div>
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<ul>
<li><span class="Apple-style-span" style="font-family: Arial;"><b>Multifidus Muscles </b></span><span class="Apple-style-span" style="font-family: Arial;">(Deep posterior extensors and
stabilizers of the spine.) Research has shown that a disc injury can reduce
neurological input to the multifidus muscle. This reduction in neurological
input can lead to muscle wasting of the Type 1 and Type 2 fibres. ART
procedures are able to help restore normal multifidus function.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><b>Abdominal Muscles and Extensors of the Back</b></span><span class="Apple-style-span" style="font-family: Arial;"> - An
imbalance between the abdominal muscles and extensors of the back can affect
muscle strength, lumbar lordosis (curvature of the lumbar spine), sacral angle,
and spinal stability. </span><span class="Apple-style-span" style="font-family: Arial;">Any imbalances between these antagonistic structures
causes increased spinal tension and spinal instability, and places stress on the
disc. ART protocols in combination with the proper exercises are very effective
at resolving these imbalances.</span></li>
</ul>
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com1tag:blogger.com,1999:blog-2476502435458493190.post-35190888105281224192012-02-24T13:36:00.003-07:002012-12-31T12:54:35.958-07:00Patellar Tendonitis/Tendinosis or Jumper’s Knee<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www4.pictures.zimbio.com/gi/Iuliia+Morozova+Women+Volleyball+European+9KYCtdmcWVAl.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://www4.pictures.zimbio.com/gi/Iuliia+Morozova+Women+Volleyball+European+9KYCtdmcWVAl.jpg" width="345" /></a></div>
<span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="color: #262626;">The patellar tendon
links the kneecap (</span></span><span class="Apple-style-span" style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Patella"><span class="Apple-style-span" style="color: blue;">patella</span></a></span><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="color: #262626;">) to your shin bone (</span></span><span class="Apple-style-span" style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Tibia"><span class="Apple-style-span" style="color: blue;">tibia</span></a></span><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="color: #262626;">). The quadriceps muscle
and the quadriceps tendon allow your knee to extend.</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial;">Tendonitis refers to inflammation of a tendon.
Tendonitis in the knee is commonly caused by activities that shorten the
<a href="http://en.wikipedia.org/wiki/Quadriceps_femoris_muscle"><span class="Apple-style-span" style="color: blue;">quadriceps</span></a>, and that transfer force directly to the tendons of the knee. This
force causes friction and inflammation of the tendons, making it difficult and
painful to run, walk, or perform any weight-bearing motion.</span></div>
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<span style="font-family: Arial;">Tendonitis of the knee is common in ball players,
runners, cyclists and triathletes. It is also common in the elderly, or in
extremely inactive individuals. Untreated tendonitis can eventually lead to
tearing and rupture of the tendon.<o:p></o:p></span></div>
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<span style="font-family: Arial;">Traditionally, tendonitis/tendinosis is treated by
icing during the acute stages of the injury, reducing physical activities, and
by the consumption of non-steroidal anti-inflammatory drugs (<a href="http://en.wikipedia.org/wiki/Non-steroidal_anti-inflammatory_drug"><span class="Apple-style-span" style="color: blue;">NSAIDs</span></a>). These are
short-term treatments that should only be applied during the acute stages of
the injury. Most of these treatments are limited in their effects, and they
provide only symptomatic relief – they act to reduce inflammation – but do not
address the underlying biomechanical problems that caused
tendonitis/tendonosis.<o:p></o:p></span></div>
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<span style="font-family: Arial;">In addition, the long-term consumption of
non-steroidal anti- inflammatory medications has several detrimental
<a href="http://arthritis.emedtv.com/nsaids-(nonsteroidal-anti-inflammatory-drugs)/nsaids-side-effects.html"><span class="Apple-style-span" style="color: blue;">side-effects</span></a> including gastrointestinal problems, ulcerations, and internal
bleeding.<o:p></o:p></span></div>
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<span style="font-family: Arial;"><b>Treating Patellar Tendonitis with Soft Tissue Therapy</b><o:p></o:p></span></div>
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<span style="font-family: Arial;">Patellar Tendonitis, or Jumper’s Knee, usually
responds extremely well to Soft Tissue Theapy (<a href="http://www.activerelease.com/"><span class="Apple-style-span" style="color: blue;">ART</span></a>, <a href="http://www.grastontechnique.com/"><span class="Apple-style-span" style="color: blue;">Graston</span></a>, Register Massage
Therapy, <a href="http://www.fascialmanipulationworkshops.com/Home_Page.html"><span class="Apple-style-span" style="color: blue;">Fascial Manipulation</span></a>). The pain caused by Patellar Tendonitis is
usually felt between your kneecap (patella) and its attachment point on your
shin bone (tibial tuberosity of your tibia). Essentially, the entire knee
capsule must be evaluated and any restrictions that are found need to be
removed.<o:p></o:p></span></div>
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<span style="font-family: Arial;">It
is equally important to remove any restrictions in the <a href="http://en.wikipedia.org/wiki/Quadriceps_femoris_muscle"><span class="Apple-style-span" style="color: blue;">quadriceps</span></a> muscle since
muscle fibers from the quadriceps combine at the knee to form the <a href="http://www.aurorahealthcare.org/yourhealth/healthgate/images/si55550474.jpg"><span class="Apple-style-span" style="color: blue;">patellar tendon</span></a>.<o:p></o:p></span></div>
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<span style="font-family: Arial;">In addition to removing adhesions and restrictions,
you should also address the following key factors to obtain a full resolution
of this condition:</span></div>
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<ul>
<li><span class="Apple-style-span" style="font-family: Arial;"><b>Strengthen Your Knee’s Kinetic Chain</b> – It is important
to perform exercise routines that strengthen and support all the elements of
the knee’s kinetic chain even when that exercise does not appear to directly
affect knee function.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><b>Address Muscle Imbalances</b> –The muscles that form the
quadriceps femoris group can be incredibly strong. This strength has to be
counter-balanced by an equivalently strong hamstring. When there is a large
imbalance in strength between these two muscle groups, increased force is
placed on the patellar tendon which attaches to the knee. Muscle imbalances in
the hips and core also affect these structures, and need to be addressed for
long-term resolution of the knee injury.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><b>Reduce
Obesity</b> – Research has shown that carrying an extra 10 to 20 lbs of weight will
greatly increase the stress on the patellar tendon. Weight management can be an
important factor in resolving this condition.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><b>Manage Your Training Intensity</b> – It is important to
pay attention to the onset of your patellar tendonitis. If you find that the
condition occurs suddenly after an increase in training intensity, then you
should be careful and restrict your increases to 5%-10% per week. Any increases
above this level increases the probability of another injury.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><b>Get Enough Rest</b> – It always amazes me that people are
so unwilling to give their body sufficient time to heal. Rest is a critical
component of the healing cycle, so give your body enough time to heal between
your workouts.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><b>Wear Proper Footware</b> – Good footwear is essential to
the healing process, especially if you already have gait imbalances
(over-pronation or supination).</span></li>
</ul>
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<span style="font-family: Arial;">By
combining Soft Tissue treatments (</span><span class="Apple-style-span" style="font-family: Arial;"><a href="http://www.activerelease.com/"><span class="Apple-style-span" style="color: blue;">ART</span></a>, <a href="http://www.grastontechnique.com/"><span class="Apple-style-span" style="color: blue;">Graston</span></a>, Register Massage Therapy, <a href="http://www.fascialmanipulationworkshops.com/Home_Page.html"><span class="Apple-style-span" style="color: blue;">Fascial Manipulation</span></a></span><span style="font-family: Arial;">) with exercise, and
by following the above recommendations, you can usually expect substantial
functional improvements in your ability to perform your daily living tasks
(climbing stairs, sleeping, running, and jumping) as well as a reduction in
your pain.</span><span style="font-family: Arial;"><o:p></o:p></span><br />
<span style="font-family: Arial;"><br /></span>
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com2tag:blogger.com,1999:blog-2476502435458493190.post-66090364294610575822012-02-19T14:41:00.009-07:002012-12-31T13:06:35.343-07:00Achilles Tendonitis or Tendinopathy<a href="http://24.media.tumblr.com/tumblr_liah8znVdi1qd45ayo1_400.jpg"><img alt="" border="0" src="http://24.media.tumblr.com/tumblr_liah8znVdi1qd45ayo1_400.jpg" style="cursor: hand; cursor: pointer; float: left; height: 323px; margin: 0 10px 10px 0; width: 396px;" /></a><br />
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<span class="Apple-style-span" style="font-family: Arial; font-size: 100%;"><b>About the Achilles Tendon</b></span></div>
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<span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The <a href="http://en.wikipedia.org/wiki/Achilles_tendon"><span class="Apple-style-span" style="color: #3366ff;">Achilles Tendon</span></a> is the strongest and largest tendon in the body. It is extremely vulnerable to injury due to its limited blood supply and the numerous forces to which it is subjected.</span><br />
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<span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The Achilles Tendon is known as a co-joined tendon. This tendon joins directly into the calf muscles (<a href="http://en.wikipedia.org/wiki/Gastrocnemius_muscle"><span class="Apple-style-span" style="color: #3366ff;">gastrocnemius</span></a> and <a href="http://en.wikipedia.org/wiki/Soleus_muscle"><span class="Apple-style-span" style="color: #3366ff;">soleus</span></a>). The Achilles Tendon transmits the force generated by the calf muscles to produce the push-off required for walking, running, and jumping.</span><br />
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<span style="font-family: Arial; font-size: 100%;">The area of the Achilles Tendon (approximately 2 to 6 cm above its insertion into the <a href="http://en.wikipedia.org/wiki/Calcaneus"><span class="Apple-style-span" style="color: #3366ff;">calcaneus</span></a>) is very dense and under constant tension; consequently, this area has the poorest blood supply, which makes it extremely susceptible to injury and very slow to heal when it is injured.</span><br />
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<span style="font-family: Arial; font-size: 100%;">The calf muscles associated with the Achilles Tendon are composed of several layers of muscles, with the large <a href="http://en.wikipedia.org/wiki/Gastrocnemius_muscle"><span class="Apple-style-span" style="color: #3366ff;">gastrocnemius</span></a> and <a href="http://en.wikipedia.org/wiki/Soleus_muscle"><span class="Apple-style-span" style="color: #3366ff;">soleus</span></a> muscles being the more superficial. Under these muscles is a deeper layer of three muscles – the <a href="http://en.wikipedia.org/wiki/Tibialis_posterior_muscle"><span class="Apple-style-span" style="color: #3366ff;">tibialis posterior</span></a>,<a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;"> flexor hallucis longus</span></a>, and <a href="http://en.wikipedia.org/wiki/Flexor_digitorum_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">flexor digitorum longus</span></a>. </span><span class="Apple-style-span" style="font-family: Arial; font-size: 16px;">Injuries, restrictions, or adhesions in any of these tissue structures can directly affect the function and strength of the Achilles Tendon.</span></div>
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<span style="font-family: Arial; font-size: 100%;"><b>Kinetic Chain Structures of the Achilles Tendon</b></span><br />
<span style="font-family: Arial; font-size: 100%;"><b><br /></b></span></div>
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<span style="font-family: Arial; font-size: 100%;">Other structures of the Achilles Tendon’s kinetic chain that are commonly involved in Achilles Tendon injuries include:</span></div>
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<ul>
<li><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The<a href="http://en.wikipedia.org/wiki/Hamstring"><span class="Apple-style-span" style="color: #3366ff;"> hamstrings</span></a>, which are a group of muscles that include the <a href="http://en.wikipedia.org/wiki/Biceps_femoris_muscle"><span class="Apple-style-span" style="color: #3366ff;">biceps femoris</span></a>, <a href="http://en.wikipedia.org/wiki/Semitendinosus_muscle"><span class="Apple-style-span" style="color: #3366ff;">semitendinosus</span></a>, and <a href="http://en.wikipedia.org/wiki/Semimembranosus_muscle"><span class="Apple-style-span" style="color: #3366ff;">semimembranosus</span></a>. Tension in these muscles causes increased stress upon the muscles of the lower leg.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The <a href="http://en.wikipedia.org/wiki/Tibialis_posterior_muscle"><span class="Apple-style-span" style="color: #3366ff;">tibialis posterior</span></a>, which lies deep within/to the calf muscles. This muscle inverts the foot (turns the foot inwards) and <a href="http://hoylescience.pbworks.com/f/dorsiflexion.jpg"><span class="Apple-style-span" style="color: #3366ff;">plantar flexes</span></a> the foot (helps you to point your toes down).</span></li>
<li><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The <a href="http://en.wikipedia.org/wiki/Popliteus_muscle"><span class="Apple-style-span" style="color: #3366ff;">popliteus muscle</span></a>, which lies deep behind the knee and is involved in medial knee rotation. When it is restricted, it may place increased stress upon the lower extremities.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The <a href="http://en.wikipedia.org/wiki/Soleus_muscle"><span class="Apple-style-span" style="color: #3366ff;">soleus muscle</span></a>, which is a powerful plantar flexor of the foot and gives you the ability to rise up on your toes.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The <a href="http://en.wikipedia.org/wiki/Flexor_digitorum_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">flexor digitorum longus</span></a> which works to flex toes 2 thru 5. It also helps to plantar flex the foot.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The<a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;"> flexor hallucis longus</span></a>, flexor hallucis brevis, and the tibialis anterior muscles, which are all involved in cases of increased pronation and <a href="http://erikdalton.com/images/dalton02__1_1_611.jpg"><span class="Apple-style-span" style="color: #3366ff;">hyperpronation</span></a>.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The <a href="http://files.mda05wt.webnode.com/200000008-58e5f59e06/projectswolecom.jpg"><span class="Apple-style-span" style="color: #3366ff;">plantaris muscle</span></a>, which inserts into the middle one third of the posterior calcaneal surface (heel bone), just on the inside of the Achilles Tendon. This muscle assists in plantar flexion of the foot and is also involved in flexion of the leg.</span></li>
</ul>
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<b><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;">What is Achilles Tendonitis or Tendinopathy</span></span></b><br />
<b><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;"> </span><span class="Apple-style-span" style="font-family: Arial;"> </span></span></b></div>
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<span style="font-family: Arial; font-size: 100%;">The term Achilles Tendonitis (“itis” implying the presence of inflammation) is commonly used to describe tenderness, pain, and swelling in the area just above the heel bone (2 to 6 cm above the <a href="http://en.wikipedia.org/wiki/Calcaneus"><span class="Apple-style-span" style="color: #3366ff;">calcaneus</span></a>). A more accurate term would be Achilles </span><span style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span" style="font-family: Times; font-size: small;"><span class="Apple-style-span" style="font-size: 16px;"><span style="font-family: Arial;">Tendinopathy</span></span></span> which identifies the presence of both tendonitis (inflammation) and tendinosis (small tears in surrounding tissue).</span><br />
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<span style="font-family: Arial; font-size: 100%;">In our clinic, we typically see three types of injuries to the Achilles Tendon – paratenonitis, tendinosis, and rupture of the tendons:</span><br />
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<span style="font-family: Arial; font-size: 100%;"><b>Achilles Tendonitis/Paratenonitis:</b> This injury is commonly known as Achilles Tendonitis and describes an inflammation of the paratenon - a sheath surrounding the Achilles Tendon. Paratenonitis is often caused by overuse or repetitive strain and commonly occurs in triathletes and runners.</span><br />
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<span style="font-family: Arial; font-size: 100%;"><b>Tendinosis:</b> Refers to degeneration within the Achilles Tendon due to a previous tear. This condition can be felt as a palpable tendon nodule very close to the heel. The nodule is formed by the accumulation of scar tissue.<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 100%;">Circulation to the Achilles Tendon is very poor, especially near the heel, resulting in poor oxygen supply. This results in poor healing and formation of microscopic tears, causing the tendon to thicken. Chronic Achilles Tendinosis can lead to a complete rupture of the tendon if it is not treated and rehabilitated correctly. If not addressed, this tendinosis may be a warning sign of worse things to come.</span><br />
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;"><b>Rupture of the Tendon (either partial or complete):</b> Refers to the tearing or separation of the Achilles Tendon from the calcaneus (heel bone). The Achilles Tendon is very strong and can withstand a force of 1000 pounds without tearing. However, even with this strength, the Achilles Tendon is the second most frequently ruptured tendon in the body. A complete rupture is where the tendon has completely separated from the calcaneus (heel bone). This can occur when either Paratenonitis and Tendinosis are not correctly treated and rehabilitated. Surgical intervention is the only solution for resolving a complete rupture of the Achilles Tendon.</span></span><br />
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<span style="font-family: Arial; font-size: 100%;"><b>Biomechanical Analysis in Resolving Achilles Tendonitis</b></span></div>
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<span style="font-family: Arial; font-size: 100%;">Biomechanical analysis is an essential tool when trying to determine exactly which areas of the patient’s kinetic chain need to be addressed during treatment. Through careful observation of the abnormal motions in a person’s gait, we can identify the key areas that require treatment, and use this to determine which combination of exercises can most effectively help to resolve this condition. What appears to be a simple case of Achilles Tendonitis could involve structures from the foot right up into your core.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;">Let’s take a look at the following two motion-change examples, and learn how deviations in each one can cause injuries to the Achilles Tendon:</span></span><br />
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<span style="font-family: Arial; font-size: 100%;"><b>Effects of Abnormal Plantar Flexion</b></span></div>
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<span style="font-family: Arial; font-size: 100%;">Plantar flexion describes the downward movement of the foot (calf raise). The strongest muscle group in your leg - the<a href="http://en.wikipedia.org/wiki/Triceps_surae_muscle"><span class="Apple-style-span" style="color: #3366ff;"> triceps surae</span></a> - performs much of the plantar flexion. The triceps surae is composed of the by the soleus (deepest calf muscles) and the gastrocnemius (superficial double headed calf muscle). Both these muscles form the Achilles tendon, which then attaches to the posterior surface of your heel bone (<a href="http://en.wikipedia.org/wiki/Calcaneus"><span class="Apple-style-span" style="color: #3366ff;">calcaneus</span></a>). When these muscles contract (or shorten) they pull your heel bone up, and push your toe down.</span><br />
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;">Pain, restrictions, tightness in these structures, or abnormal motion during plantar flexion is often the immediate cause of Achilles Tendonitis. In some cases, these same structures may also be affected by knee function and stability since the <a href="http://en.wikipedia.org/wiki/Gastrocnemius_muscle"><span class="Apple-style-span" style="color: #3366ff;">gastrocnemius</span></a> muscle crosses three joints – knee, ankle, and <a href="http://en.wikipedia.org/wiki/Subtalar_joint"><span class="Apple-style-span" style="color: #3366ff;">subtalar joints</span></a>. Alterations in the function of any of these joints will also have the immediate effect of increasing tension on the Achilles tendon.</span></span><br />
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<span style="font-family: Arial; font-size: 100%;"><b>Effects of Abnormal or Restricted Knee Flexion</b></span></div>
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<span style="font-family: Arial; font-size: 100%;">Another common cause of Achilles Tendonitis are restrictions and injuries to the hamstrings. The hamstrings are the antagonists to the knee flexors. Restrictions in your hamstrings often prevents the full extension of your knee, resulting in increased tension in the Achilles tendon. Hamstring restrictions can create restrictions and tightness in the calf muscles, which in turn tightens the Achilles tendon.</span><br />
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<span style="font-family: Arial; font-size: 100%;"><b>Resolving Achilles Tendonitis</b></span></div>
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<span style="font-family: Arial; font-size: 100%;">It is easy to see how a restriction in one area can cascade and develop into multiple restrictions within other associated structures. The key to resolving Achilles Tendonitis is to remove all these restrictions – along the entire kinetic chain – not just at the point of pain. Soft tissue therapy (<a href="http://www.activerelease.com/"><span class="Apple-style-span" style="color: #3366ff;">ART</span></a>, <a href="http://www.grastontechnique.com/"><span class="Apple-style-span" style="color: #3366ff;">Graston</span></a>, Registered Massage Therapy, <a href="http://www.fascialmanipulationworkshops.com/Home_Page.html"><span class="Apple-style-span" style="color: #3366ff;">Fascial Manipulation</span></a>) can be very effective at doing this, but it requires someone who is trained in biomechanical analysis to locate all the affected areas.</span><br />
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<span style="font-family: Arial; font-size: 100%;"><b>Key Point: </b>The location of these restrictions, or weak links, will vary from person to person. Each individual may present with the same diagnosis of Achilles Tendonitis, but the areas of restriction will often be completely different, and thus require completely different treatments.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;">In addition to removing and releasing these restrictions, it is important to use exercise to rehabilitate, strengthen, and restore the function of all the structures in this kinetic chain.</span></span></div>
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com0tag:blogger.com,1999:blog-2476502435458493190.post-34312337034312401972012-02-14T14:05:00.009-07:002012-12-31T13:08:19.143-07:00How Abnormal Motion Patterns Cause Shoulder Injuries<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtJALji4cE4CBbapKWaOEm8lNfG2jXWBXg2zB4AfnUpqNeRrGiMrgVfWNeUbaSN0CZ3fF2psou8Gh6eSezmRf7IxcMFXN3rusnR_EZoUAGMTEDLKx62u9Lg79TjF-ZKf4-U4pttcgQpegj/s320/kettlebell.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtJALji4cE4CBbapKWaOEm8lNfG2jXWBXg2zB4AfnUpqNeRrGiMrgVfWNeUbaSN0CZ3fF2psou8Gh6eSezmRf7IxcMFXN3rusnR_EZoUAGMTEDLKx62u9Lg79TjF-ZKf4-U4pttcgQpegj/s320/kettlebell.jpg" style="cursor: hand; cursor: pointer; float: left; height: 320px; margin: 0 10px 10px 0; width: 222px;" /></a><br />
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<span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">Many shoulder problems are caused by abnormal motion patterns that occur as the body attempts to continue performing daily living activities while compensating for the effects of previous injuries. Some of the most common abnormal motion patterns that we see are caused by:</span></div>
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<li><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">Shoulder Joint Instability</span></span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">Abnormal Movements of the Shoulder Blade</span></span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">Restrictions in Internal Shoulder Rotation</span></span></li>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;"><b>Shoulder Joint Instability</b></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">Research has shown that extended periods of shoulder instability (<a href="http://en.wikipedia.org/wiki/Glenohumeral_joint"><span class="Apple-style-span" style="color: #3366ff;">glenohumeral</span></a> instability) can start a cycle of micro-trauma and secondary impingement syndromes which often result in chronic shoulder pain. Practitioners will often find this type of instability during shoulder examinations and translation tests.<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">Anterior shoulder instability (laxity of the <a href="http://www.wheelessonline.com/ortho/shoulder_capsule_static_stabilizers_of_shoulder"><span class="Apple-style-span" style="color: #3366ff;">anterior capsule</span></a>) is often related to problems in the posterior shoulder capsule. This combination of problems can have a considerable impact upon the structures of the shoulder’s kinetic chain<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">When the posterior shoulder capsule becomes tight, it affects the IGHL (<a href="http://en.wikipedia.org/wiki/Glenohumeral_ligaments"><span class="Apple-style-span" style="color: #3366ff;">inferior glenohumeral ligament</span></a>). This ligament helps to maintain your shoulder’s position in the joint and acts as a supporting hammock or sling for the humeral head. When your IGHL does not function the way it should, your arm (<a href="http://en.wikipedia.org/wiki/Humerus"><span class="Apple-style-span" style="color: #3366ff;">humeral head</span></a>) changes position, which can then result in a variety of impingement syndromes.</span></span></div>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;"><b>Abnormal Movements of the Shoulder Blade</b></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">Numerous studies have shown that abnormal motion patterns of the shoulder blade (<a href="http://www.shoulderdoc.co.uk/article.asp?article=930"><span class="Apple-style-span" style="color: #3366ff;">Scapular Dyskinesis</span></a>) can result in a variety of shoulder impingement syndromes. These alterations in muscle activity are often overlooked by clinicians when reviewing patients who have been diagnosed with a <a href="http://en.wikipedia.org/wiki/Rotator_cuff"><span class="Apple-style-span" style="color: #3366ff;">rotator cuff</span></a> injury.</span></span></div>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">Abnormal shoulder blade motion typically causes an alteration in the muscle firing patterns of the:</span></span></div>
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<ul>
<li><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Trapezius_muscle"><span class="Apple-style-span" style="color: #3366ff; font-size: 100%;">Upper trapezius (UT)</span></a></span></span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Trapezius_muscle"><span class="Apple-style-span" style="color: #3366ff; font-size: 100%;">Lower trapezius (LT)</span></a></span></span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Serratus_anterior_muscle"><span class="Apple-style-span" style="color: #3366ff; font-size: 100%;">Serratus anterior (SA)</span></a></span></span></li>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">These abnormal motion patterns affect the patient’s ability to bring their shoulder forward or backward (protraction and retraction). A lack of backward motion (retraction) often leads to hyperangulation - a risk factor that can lead to shoulder impingements.</span></span></div>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">I believe that it is extremely important to restore normal motion patterns for the shoulder blade, since the presence of abnormal motion patterns substantially increases the probability of an injury reoccurring.</span></span></div>
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<span class="Apple-style-span" style="font-family: Arial; font-size: 100%;"><span style="font-family: Arial;">A practitioner who tests for and discovers alterations in normal shoulder motion can apply the appropriate Soft Tissue procedures and exercises to solve this problem.</span><span class="Apple-style-span" style="font-family: Arial;"></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;"><b>Restrictions in Internal Shoulder Rotation</b></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">An increased risk of shoulder impingements is often associated with restricted internal rotation of the shoulder. This is especially true when an action requires the shoulder to be both flexed and internally rotated.<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">In this position, increased pressure is experienced between the insertion of the supraspinatus muscle and the <a href="http://en.wikipedia.org/wiki/Acromion"><span class="Apple-style-span" style="color: #3366ff;">acromion</span></a> or <a href="http://en.wikipedia.org/wiki/Coracoacromial_ligament"><span class="Apple-style-span" style="color: #3366ff;">coracoacromial ligament</span></a>. This area often becomes the focal point of an impingement. For example:</span></span></div>
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<li><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The<a href="http://en.wikipedia.org/wiki/Supraspinatus_muscle"><span class="Apple-style-span" style="color: #3366ff;"> supraspinatus muscle</span></a> is a rotator cuff muscle that raises the arm to your side.</span></span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The <a href="http://en.wikipedia.org/wiki/Acromion"><span class="Apple-style-span" style="color: #3366ff;">acromion</span></a> is a part of the shoulder blade (scapula) that lies above the shoulder joint. The acromion articulates with the <a href="http://en.wikipedia.org/wiki/Clavicle"><span class="Apple-style-span" style="color: #3366ff;">clavicle</span></a> to form the acromioclavicular joint which is a common restriction point.</span></span></li>
<li><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">The <a href="http://en.wikipedia.org/wiki/Coracoacromial_ligament"><span class="Apple-style-span" style="color: #3366ff;">coracoacromial ligament</span></a> is a strong triangular band on the shoulder blade, which with the coracoid process and the acromion, forms a vault for the protection of the head of the humerus.</span></span></li>
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<span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="font-family: Arial;"><span style="color: #393939; font-family: ArialMT;"><span style="color: black; font-family: Arial;"><span style="color: #262626; font-family: Arial;"><span style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span style="color: #0c0c0c; font-family: Arial;">If you would like more information or to purchase our books please go to <a href="http://www.releaseyourbody.com/"><span style="color: #002bff; text-decoration: none;">www.releaseyourbody.com</span></a> . </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="color: #161616; font-family: Arial; text-align: center;">(COPYRIGHT </span><a href="http://www.releaseyourbody.com/" style="font-family: Arial; text-align: center;"><span style="color: #002bff; text-decoration: none;">KINETIC HEALTH</span></a><span style="color: #161616; font-family: Arial; text-align: center;"> 2012 – ALL RIGHTS RESERVED)</span><br />
<br />
<!--EndFragment-->Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com1tag:blogger.com,1999:blog-2476502435458493190.post-47856400646061973982012-02-09T11:07:00.009-07:002018-05-19T16:22:23.202-06:00Effects of Excessive Pronation on the Knee<span class="Apple-style-span" style="font-family: "arial"; font-size: 100%;">For an example of the interactions between the structures of the knee’s kinetic chain, let us take a look at a person whose foot is excessively <a href="http://www.orthoticshop.com/image/foot-pronation-diagram.jpg"><span class="Apple-style-span" style="color: #3366ff;">pronated</span></a> (rolled inwards). This pronation causes the person’s foot to flatten out during normal walking. This flattening then causes the <a href="http://en.wikipedia.org/wiki/Tibia"><span class="Apple-style-span" style="color: #3366ff;">tibia</span></a> to rotate inwards (medially) and the <a href="http://en.wikipedia.org/wiki/Femur"><span class="Apple-style-span" style="color: #3366ff;">femur</span></a> to rotate outward (laterally).</span> <br />
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<span style="color: black; font-family: "arial"; font-size: 100%;">These actions place a considerable amount of stress on the knee, eventually leading to friction, inflammation, altered motion patterns, and injury of the soft- tissues of the knee. Thus, a problem that started at the foot ends up causing abnormal hip and femur rotation, which in turn leads to knee problems.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="color: black; font-family: "arial"; mso-fareast-language: JA;">From a therapy perspective, it is possible to achieve moderate success by treating just the immediate structures of the knee. However, in order to truly resolve the problem, we should also treat those structures that were the original cause of the excessive pronation – that is, the structures in the knee’s kinetic chain. For example, restriction in any of the following structures may be the actual cause of the excessive pronation:</span><span class="Apple-style-span" style="font-family: "arial";"> </span></span></div>
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<li><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: "arial";"><a href="http://en.wikipedia.org/wiki/Fibularis_longus"><span class="Apple-style-span" style="color: #3366ff;">Peroneus longus</span></a> </span><span style="font-family: "arial";">and </span><span style="font-family: "arial";"><a href="http://en.wikipedia.org/wiki/Fibularis_brevis">peroneus brevis</a> </span><span style="font-family: "arial";">muscles help you to point your feet and aid in eversion (rolling inward) of the foot when walking or running.</span></span></li>
<li><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: "arial";"><a href="http://en.wikipedia.org/wiki/Tibialis_anterior_muscle"><span class="Apple-style-span" style="color: #3366ff;">Tibialis anterior</span></a> </span><span style="font-family: "arial";">lets you bend your foot upwards (<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-DbcKHo6VPmYs_znyD15nzt2KxxJcaghNfbOD7Vue2H1aJx9xPOBkZK8WoRuQ2W-ci8Xu1jaGly5oUht19k2WEx_koJK6Qj5Yrw1m1CeBcZQ3FINZBLjMm7sYReGhUfOeDTB1XOcie4Sm/s1600/dorsiflexion.1.jpg"><span class="Apple-style-span" style="color: #3366ff;">dorsiflexion</span></a>) and also helps to <a href="http://www.fpnotebook.com/_media/AnkleAnatomySubtalarFunction.jpg"><span class="Apple-style-span" style="color: #3366ff;">invert the foot</span></a> (roll outwards) when you walk. Proper inversion of the foot is an important part of a normal gait pattern.</span></span></li>
<li><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: "arial";"><a href="http://en.wikipedia.org/wiki/Abductor_hallucis_muscle"><span class="Apple-style-span" style="color: #3366ff;">Abductor hallucis</span></a>, this muscle </span><span style="font-family: "arial";">is responsible for flexing the big toe and allows your big toe to move laterally (sideways). This is important since a normal walking/running stride requires us to push-off with our big toe.</span><span class="Apple-style-span" style="font-family: "arial";"> </span></span></li>
<li><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: "arial";"><a href="http://en.wikipedia.org/wiki/Flexor_hallucis_brevis_muscle"><span class="Apple-style-span" style="color: #3366ff;">Flexor hallucis brevis</span></a>, this muscle </span><span style="font-family: "arial";">is responsible for flexing the big toe and for supporting the medial arch of the foot.</span></span></li>
<li><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: "arial";"><a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Flexor hallucis longus</span></a>, this muscle </span><span style="font-family: "arial";">is responsible for flexing the big toe, supinating the ankle (turning inwards), and in pointing your foot (plantar flexion).</span><span class="Apple-style-span" style="font-family: "arial";"> </span></span></li>
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<span style="font-family: "arial"; font-size: 100%;">Restrictions in any of these structures can cause<a href="http://www.scielo.br/img/revistas/aob/v13n2/en_a01fig01.gif"><span class="Apple-style-span" style="color: #3366ff;"> excessive pronation</span></a>, which in turn leads to hip restrictions, and subsequent knee problems.</span></div>
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<span style="font-family: "arial"; font-size: 100%;">Obviously, in such situations, treating just the structures in the knee will not resolve the knee problem. Instead, the practitioner must treat the knee, and then, based on the biomechanical analysis, treat all other affected structures in the knee’s kinetic chain. The knee problem will only be resolved when restrictions in all these affected structures are removed.</span></div>
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<span style="font-family: "arial"; font-size: 100%;">For every restriction that occurs, an altered muscle-firing pattern is also created. These dysfunctional movement patterns will still remain after the restriction (adhesion/ scar-tissue) has been removed. Only a corrective program of exercises will re-establish a normal motion pattern by retraining these structures to properly work together. This is why it is essential to combine the removal of the adhesions with appropriate and specifically designed exercise protocols.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: "arial";">Bottom line, as good as any therapy is without rehabilitative exercises the problem will most likely return. </span><span style="font-family: "arial";"><o:p></o:p></span></span></div>
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<span style="color: #161616; font-family: "arial"; text-align: center;"><br /></span><span style="color: #161616; font-family: "arial"; text-align: center;">(COPYRIGHT </span><a href="http://www.releaseyourbody.com/" style="font-family: Arial; text-align: center;"><span style="color: #002bff; text-decoration: none;">KINETIC HEALTH</span></a><span style="color: #161616; font-family: "arial"; text-align: center;"> 2012 – ALL RIGHTS RESERVED)</span></div>
<!--EndFragment-->Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com0tag:blogger.com,1999:blog-2476502435458493190.post-40040618762576464662012-02-07T12:16:00.008-07:002012-12-31T13:22:28.118-07:00Ankle Stability - The Retinaculum<a href="http://s2.hubimg.com/u/4548305_f496.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://s2.hubimg.com/u/4548305_f496.jpg" style="cursor: hand; cursor: pointer; float: left; height: 306px; margin: 0 10px 10px 0; width: 496px;" /></a><br />
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<span class="Apple-style-span" style="font-size: medium;">Usually when we think about ankle problems, we think about sprained ankles or a strained muscle, not something called a <a href="http://home.comcast.net/%7Ewnor/medialretinaculaefoot.jpg" style="color: #3366ff;"><span style="font-family: ArialMT;"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span">retinaculum</span></span></span></a>. Yet these fascial structures play a significant role in a wide variety of chronic ankle problems.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;">So what is a<a href="http://home.comcast.net/%7Ewnor/medialretinaculaefoot.jpg" style="color: #3366ff;"> <span style="font-family: ArialMT;"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span">retinaculum</span></span></span></a>? From one perspective a retinaculum is a band of thick deep <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Fascia"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">fascia</span></span></a></span> that holds the long <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Tendon"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">tendons</span></span></a></span> of your ankle (those that cross the ankle) in place. <a href="http://home.comcast.net/%7Ewnor/medialretinaculaefoot.jpg" style="color: #3366ff;">Retinaculum</a> also acts as a pulley system increasing mechanical advantage.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;">From the second perspective retinaculum are a major source of <a href="http://kinetichealthcalgary.blogspot.com/2010/09/ankle-sprains-or-inversion-sprains-part_03.html"><span class="Apple-style-span" style="color: #3366ff;">neurological receptors</span></a> involved in balance and proprioception. Essentially retinacula have been hypothesized as key structures in spatial control for foot and ankle movements.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;">The following section is an overview of specific retinacula and what structures pass underneath them. As you look over the individual sections of the retinaculum also think of these areas as part of one large fascial interconnecting unit.<o:p></o:p></span></div>
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<b><span class="Apple-style-span" style="font-size: 100%;">Retinacula do not exist as they are illustrated</span></b></div>
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<span class="Apple-style-span" style="font-size: 100%;">At the second international fascia conference in Amsterdam it became very clear to me that retinacula do not exist as they are illustrated in textbooks. There is a lot of interconnecting fascia that has to be removed before retinaculum look the way they are presented in text books. Research is now showing that these fascial connections (which are removed by dissection) are very important for both force transmission and neurological function.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><br /></span></div>
<div class="MsoNormal">
<b><span class="Apple-style-span" style="font-size: 100%;">Retinaculum Anatomy:</span></b></div>
<div class="MsoNormal">
<b><span class="Apple-style-span" style="font-size: 100%;">Front (Anterior) Ankle Retinaculum</span></b></div>
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<b><span class="Apple-style-span" style="font-size: 100%;">Extensor retinaculum (2 parts)</span></b></div>
<div class="MsoNormal" style="margin-left: 0.75in; text-indent: -0.25in;">
<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> <span class="Apple-style-span" style="color: #3366ff;"></span></span></span><span style="font-family: Georgia;"><a href="http://en.wikipedia.org/wiki/Superior_extensor_retinaculum_of_foot"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">Superior extensor retinaculum</span></span></a></span>:<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 1.25in; text-indent: -0.25in;">
<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span>This structure holds in place tendons from the following muscles; <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Tibialis_anterior_muscle"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">tibialis anterior</span></span></a></span><span class="Apple-style-span" style="color: #3366ff;">,</span><span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Extensor_digitorum_longus_muscle"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">extensor digitorum longus</span></span></a></span><span class="Apple-style-span" style="color: #3366ff;">, </span><span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Extensor_hallucis_longus_muscle"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">extensor hallucis longus</span></span></a></span>, and <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Peroneus_tertius"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">peroneus tertius</span></span></a></span>.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span>The <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Deep_peroneal_nerve"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">deep peroneal nerve</span></span></a></span> also passes under the retinaculum.</span></div>
<div class="MsoNormal" style="margin-left: 0.75in; text-indent: -0.25in;">
<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Georgia;"><a href="http://en.wikipedia.org/wiki/Inferior_extensor_retinaculum_of_foot"><span style="color: #0000ea; font-family: ";"><span class="Apple-style-span" style="color: #3366ff;">Inferior extensor retinaculum</span>:</span></a></span><o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span>The inferor retinaculum is shaped like a Y (once the entire surrounding fascia is removed) and has a lower and upper portion. The Y shape has the function of preventing “Bowstringing” of the tendons during ankle motion.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><b>Pain/Symptom pattern</b>: If there is a restriction in an extensor retinaculum, (front of the ankle) you may experience the following symptoms:<o:p></o:p></span></div>
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</div>
<ul>
<li><span class="Apple-style-span" style="font-size: 100%;">Localized pain or restriction on the front of ankle when running or walking. It is a very common symptom that I see with runners.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Tension can also alter the <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Muscle_contraction"><span style="font-family: ";"><span class="Apple-style-span" style="color: #3366ff;">muscle firing patterns</span></span></a></span> in the lower extremity. This can create a host of injuries and result in a substantial decrease in athletic performance</span></li>
<li><div class="MsoNormal">
<b><span class="Apple-style-span" style="font-size: 100%;">Outside (Lateral) Ankle Retinaculum</span></b></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
<span class="Apple-style-span" style="font-size: 100%;"><b>Superior </b><span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Peroneal_retinacula"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;"><b>peroneal retinaculum</b></span></span></a></span><b>:</b></span></div>
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</div>
<ul>
<li><span class="Apple-style-span" style="font-size: 100%;">This band of fascia holds the tendons of two muscles the <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Peroneous_longus"><span style="font-family: ";"><span class="Apple-style-span" style="color: #3366ff;">peron</span><span class="Apple-style-span" style="color: #3366ff;">eous longus</span></span></a></span> and <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Peroneus_brevis"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">brevis</span></span></a></span> in place just behind the outer ankle bone (<span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Fibular_malleolus"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">fibular malleolus</span></span></a></span><span class="Apple-style-span" style="color: #3366ff;">)</span>.</span></li>
</ul>
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<span class="Apple-style-span" style="font-size: 100%;"><b>Inferior </b><span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Peroneal_retinacula"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;"><b>peroneal retinaculum</b></span></span></a></span><b>:</b></span></div>
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</div>
<ul>
<li><span class="Apple-style-span" style="font-size: 100%;">This band also holds the tendons of the <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Peroneous_longus"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">peroneous longus</span></span></a></span> and <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Peroneus_brevis"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">brevis</span></span></a></span> muscles in place. This retinaculum is continuous with the <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Inferior_extensor_retinaculum_of_foot"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">inferior extensor retinaculum</span></span></a></span>.</span></li>
</ul>
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<span class="Apple-style-span" style="font-size: 100%;">Pain/Symptom pattern: Tension or a restriction in this area will often cause lateral ankle pain, altering both foot and ankle motion. This can easily lead to ongoing injury and a decrease in athletic performance.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><br /></span></div>
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<span class="Apple-style-span" style="font-size: 100%;">Note: <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Peroneal_retinacula"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">Peroneal retinacula</span></span></a></span> are often injured during <a href="http://kinetichealthcalgary.blogspot.com/2010/08/ankle-sprains-or-inversion-sprains-part.html"><span class="Apple-style-span" style="color: #3366ff;">ankle sprains</span></a> (<a href="http://kinetichealthcalgary.blogspot.com/2010/08/ankle-sprains-or-inversion-sprains-part.html"><span class="Apple-style-span" style="color: #3366ff;">inversion injury</span></a>). Anytime there is persistent pain after an ankle sprain, a retinaculum injury should be considered. For more information on ankle sprains read my six part blog on <a href="http://kinetichealthcalgary.blogspot.com/2010/08/ankle-sprains-or-inversion-sprains-part.html"><span class="Apple-style-span" style="color: #3366ff;">Ankle Sprains</span></a> (<a href="http://kinetichealthcalgary.blogspot.com/2010/08/ankle-sprains-or-inversion-sprains-part.html"><span class="Apple-style-span" style="color: #3366ff;">Inversion Sprain</span></a>).</span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><br /></span></div>
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<b><span class="Apple-style-span" style="font-size: 100%;">Inside (Medial) Ankle Retinaculum</span></b></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;"><a href="http://en.wikipedia.org/wiki/Flexor_retinaculum_of_foot"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;"><b>Flexor retinaculum</b></span></span></a></span><b>:</b></span></div>
<div class="MsoNormal" style="margin-left: 0.5in;">
</div>
<ul>
<li><span class="Apple-style-span" style="font-size: 100%;">This band holds the tendons of the following muscles in place: <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Tibialis_posterior_muscle"><span style="color: #0000ea; font-family: ";">t<span class="Apple-style-span" style="color: #3366ff;">ibialis posterior</span></span></a></span><span class="Apple-style-span" style="color: #3366ff;">, </span><span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Flexor_digitorum_longus_muscle"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">flexor digitorum longus</span></span></a></span><span class="Apple-style-span" style="color: #3366ff;">, </span><span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Flexor_hallicus_longus"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">flexor hallicus longus</span></span></a></span><span class="Apple-style-span" style="color: #3366ff;">,</span> and the <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Tibial_nerve"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">tibial nerve</span></span></a></span>.</span></li>
</ul>
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<b><span class="Apple-style-span" style="font-size: 100%;">Pain/Symptom pattern:</span></b></div>
<div class="MsoNormal">
</div>
<ul>
<li><span class="Apple-style-span" style="font-size: 100%;">Restrictions of the flexor retinaculum are associated with what is known as <span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Tarsal_tunnel_syndrome"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">Tarsal Tunnel Syndrome</span></span></a></span>. In this syndrome people experience sensation of: Pain, tingling and altered sensation anywhere from the ankle, heel, bottom of the feet, to the toes.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">A person with this syndrome will often experience an electric shock sensation, which travels into the foot, when they tap directly over the retinaculum. This is also known as<span style="font-family: ArialMT;"><a href="http://en.wikipedia.org/wiki/Tinel_sign"><span style="font-family: 'Times New Roman'; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">Tinel’s sign</span></span></a></span>.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;"><br /></span></li>
</ul>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-size: 100%;"><a href="http://en.wikipedia.org/wiki/Tarsal_tunnel_syndrome"><span class="Apple-style-span" style="color: #3366ff;"><b>Tarsal Tunnel Syndrome</b></span></a><b> </b><span class="Apple-style-span" style="color: #3366ff;"><b>(</b></span><a href="http://en.wikipedia.org/wiki/Tarsal_tunnel_syndrome"><span class="Apple-style-span" style="color: #3366ff;"><b>TTS</b></span></a><b>)</b>: Tarsal Tunnel Syndrome refers to compression of the <a href="http://en.wikipedia.org/wiki/Tibial_nerve"><span class="Apple-style-span" style="color: #3366ff;">posterior tibial nerve</span></a> in the flexor retinaculum.<o:p></o:p></span></div>
<div class="MsoNormal">
</div>
</li>
<ul>
<li><span class="Apple-style-span" style="font-size: 100%;">Persons with flat feet (fallen arches) are susceptible to <a href="http://en.wikipedia.org/wiki/Tarsal_tunnel_syndrome"><span class="Apple-style-span" style="color: #3366ff;">TTS</span></a>. Also any type of enlargement in the Tarsal Tunnel can cause this syndrome which includes swollen tendon, cysts, arthritic bone spur, varicose veins, or even inflammation in the surrounding area.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">If this syndrome is left to progress it can lead to permanent nerve damage.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Conventional therapy can often be very effective in treating this syndrome (Rest, Ice, and Exercise). <a href="http://www.activerelease.com/"><span class="Apple-style-span" style="color: #3366ff;">Active Release Techniques</span></a> has developed some specific protocols the release the <a href="http://en.wikipedia.org/wiki/Tibial_nerve"><span class="Apple-style-span" style="color: #3366ff;">posterior tibial nerve</span></a> in the <a href="http://en.wikipedia.org/wiki/Tarsal_tunnel"><span class="Apple-style-span" style="color: #3366ff;">Tarsal Tunnel</span></a>.</span></li>
</ul>
</ul>
<div>
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"></span></span><br />
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span">Injury To The Retinaculum</span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;">When functioning correctly, tendons glide under these retinacula without hindrance. With injury (trauma, repetitive strain), the retinaculum can become a site of tendon restriction, nerve impingement, and circulatory compression. Injury to the retinaculum will cause mechanical and neurological damage.</span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;">From a mechanical perspective, when tension is created between the retinaculum, and the structures that pass under them, a considerable amount of tension occurs. This tension can be a major problem since tension creates friction, which can cause micro-tears in the tissue,</span><a href="http://en.wikipedia.org/wiki/Inflammation"><span style="font-family: TimesNewRomanPSMT; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">inflammation</span></span></span></a><span style="color: #1051ff;"><span class="Apple-style-span" style="font-weight: normal;">,</span></span><span class="Apple-style-span" style="font-weight: normal;"> and eventually </span><a href="http://en.wikipedia.org/wiki/Adhesion_%28medicine%29"><span style="font-family: TimesNewRomanPSMT; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">adhesion</span></span></span></a><span class="Apple-style-span" style="font-weight: normal;"> formation. These adhesions inhibit relative motion, alter lower extremity</span><span style="color: #1051ff;"><span class="Apple-style-span" style="font-weight: normal;"> </span><a href="http://en.wikipedia.org/wiki/Biomechanics"><span style="font-family: TimesNewRomanPSMT; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">biomechanics</span></span></span></a></span><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">,</span> and lead to a host of compensations.<o:p></o:p></span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;"><br /></span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;">From a neurological perspective, injury causes an alteration in neurological receptors (</span><a href="http://en.wikipedia.org/wiki/Mechanoreceptor"><span style="text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">mechanoreceptors</span></span></span></a><span class="Apple-style-span" style="font-weight: normal;"> and </span><a href="http://sportsmedicine.about.com/od/glossary/g/Proprioceptors.htm"><span style="text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">proprioceptors</span></span></span></a><span class="Apple-style-span" style="font-weight: normal;">). This leads to both ankle and foot instability. Instability of the ankle and foot creates abnormal motion patterns, compensations which can lead into numerous injuries throughout the body.</span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;"><br /></span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span">Treatment</span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;">Restrictions of the retinacula can be treated quite effectively with Manual Therapy (</span><a href="http://www.activerelease.com/"><span style="font-family: TimesNewRomanPSMT; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">Active Release Techniques</span></span></span></a><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">, </span></span><a href="http://www.grastontechnique.com/"><span style="text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">Graston Technique</span></span></span></a><span class="Apple-style-span" style="font-weight: normal;">, and Massage Therapy) and a series of </span><a href="http://www.releaseyourbody.com/default.htm"><span style="font-family: TimesNewRomanPSMT; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">corrective exercises</span></span></span></a><span class="Apple-style-span" style="font-weight: normal;">. Treating with manual therapy involves breaking restrictions between the retinaculum and the tendon. Essentially the practitioner is restoring relative motion between the retinaculum and the tendons (and of course the muscles that the tendons are attached to).</span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;"><br /></span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;">The practitioners should also be focusing their treatment on the fascial lines of stress. Lines of stress in fascia are often created during injury in multiple locations not just at the site of pain. If these areas of fascial stress can be released, then normal fascial tension can be restored.</span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;">Restoring overall fascial tension, besides releasing adhesions between retinaculum and the soft tissues that pass under them, can have significant effects in resolving an injury.<o:p></o:p></span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;"><br /></span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;">Fascial interconnections are </span><i><span class="Apple-style-span" style="font-weight: normal;">not theoretical entities</span></i><span style="font-style: normal;"><span class="Apple-style-span" style="font-weight: normal;">; they are actual physical structures that have been mapped out. Researchers such as Thomas Meyers (</span><a href="http://www.anatomytrains.com/"><span style="text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">Anatomy Trains</span></span></span></a><span class="Apple-style-span" style="font-weight: normal;">) and Luigi, Carla, and Antonio Stecco (</span><a href="http://www.fascialmanipulation.com/"><span style="text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">Fascial Manipulation</span></span></span></a><span class="Apple-style-span" style="font-weight: normal;">) have spent decades researching these interconnections. During the second </span><a href="http://www.fasciacongress.org/2009/"><span style="text-decoration: none;"><i><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">International Conference About Fascia</span></span></i></span></a><span class="Apple-style-span" style="font-weight: normal;"> at the </span></span><i><span class="Apple-style-span" style="font-weight: normal;">University of Amsterdam</span></i><span style="font-style: normal;"><span class="Apple-style-span" style="font-weight: normal;">, I had the privilege of listening to medical experts from around the world confirm this and related fascial research.</span></span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;">In my own clinical experience we have seen excellent results in improving ankle stability by removing adhesions at the retinaculum itself, but even better results when we work on restoring overall fascial tension</span></span></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;"><br /></span></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span">Exercise</span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-weight: normal;">Exercise plays a significant role in the rehabilitation of a retinaculum injury. Strengthening and flexibility exercises are needed, but because a significant component of a retinatculum injury involves neurological receptors, balance and proprioception exercises are also essential for full recovery.</span><span class="Apple-style-span" style="font-weight: normal;"><b></b></span></span></span></div>
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<span class="Apple-style-span" style="font-weight: normal;">The following links are examples of exercises that we often recommend for out patients with injuries to the retinaculum (from </span><a href="http://www.coreperformance.com/"><span style="text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">Core Performance</span></span></span></a><span class="Apple-style-span" style="font-weight: normal;">).</span></div>
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<li class="MsoNormal"><span style="font-family: Helvetica;"><a href="http://www.coreperformance.com/knowledge/movements/ankle-pnf-d22-theraband.html"><span style="text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-weight: normal;">Ankle PNF D2.2 (Theraband)</span></span></span></a></span><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-weight: normal;"><o:p></o:p></span></span></li>
<li class="MsoNormal"><span style="font-family: Helvetica;"><span style="text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-weight: normal;"><a href="http://www.coreperformance.com/knowledge/movements/dorsiflexion-stretch-half-kneeling.html">Dorsiflexion Stretch - Half Kneeling</a></span></span></span></span></li>
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com4tag:blogger.com,1999:blog-2476502435458493190.post-47287447023129840742012-02-03T10:46:00.010-07:002012-12-31T13:23:00.977-07:00Understanding Whiplash Injuries - Bio-mechanics & Anatomy<a href="http://thermal-aid.com/wp-content/uploads/2012/01/neck-pain-relief-Heating-Packs.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://thermal-aid.com/wp-content/uploads/2012/01/neck-pain-relief-Heating-Packs.jpg" style="cursor: hand; cursor: pointer; float: left; height: 266px; margin: 0 10px 10px 0; width: 272px;" /></a><span class="Apple-style-span" style="color: #333333; line-height: 20px;"></span><br />
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<span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span class="heading21" style="font-weight: bold;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Whiplash Bio-mechanics</span></span></span><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">The first factor to consider is that Whiplash injuries (hyper-extension,</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">hyper-flexion injuries) occur in an extremely short period of time. Most of these injuries occur in about one-quarter of a second. This means that the occupants of a vehicle which is struck from behind do not have time to react to the accident. Keep this time-frame in mind as we cover some of the actions that occur.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></span><br />
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<span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span class="body1"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;">Vehicle Impact</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></b></span></span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Let us start with the onset of a standard rear-end collision. Let us consider what happens from the perspective of the driver of the vehicle that was hit from behind. On initial impact where the vehicle in the rear hits the car in front; The force of impact begins to move the front vehicle forward.</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">Since the seat of the car is attached to its frame,</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">the driver’s seat moves forward with the car. But the driver is </span><i><span class="Apple-style-span" style="font-size: medium;">not</span></i></span></span><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"> attached to the frame of the car, and he/she continues to remain in a fixed position; this is due to inertia. Physics defines inertia as “the </span><i><span class="Apple-style-span" style="font-size: medium;">tendency of a body to resist acceleration</span></i></span></span><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">.”</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">Keep in mind, all of this is occurring within milliseconds.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Then, within a faction of a second, the car seat is pushed into the driver’s lower and mid back.</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">This rapid forward acceleration also pushes the lower part of the drivers neck forward (lower cervical spine). This has the effect of straightening out the normal curve in the driver’s neck (the lordotic curve) and the curve in the driver’s mid back (the kypotic curve).</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">This creates an abnormal S shaped curve in their cervical spine (neck).</span><span class="Apple-style-span" style="font-size: medium;"></span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></span><br />
<span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">A considerable amount of damage can be done during this phase (vehicle impact).</span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Normally, neck motion is the result of multiple vertebral joints, each of which contribute only a few degrees of motion to an action. Therefore movements like neck extension are made up of the summation of multiple vertebra each adding small degrees of motion to produce the total action.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">When the neck is in this abnormal S-shaped position, the joints of the neck (facet joints) are forced past what is consider their normal physiological range-of-motion limit. This excessive motion causes damage to the area around the spinal joints (facet joints). This damage can include: </span><i><span class="Apple-style-span" style="font-size: medium;">facet capsule ligament tearing, bony impingements, </span></i></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">and </span><i><span class="Apple-style-span" style="font-size: medium;">intra-articular (within the joint) hemorrhages</span></i></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">. The degree of joint damage depends on the severity of collision.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span class="Apple-style-span" style="color: #333333; line-height: 20px;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 78%;">Chronic whiplash and whiplash-associated disorders: An evidence-based approach Journal of the American Academy of Orthopedic Surgeons October 2007;15(10):596-606 Schofferman J, Bogduk N, Slosar P.</span></span></span></div>
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<span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;">Hyper-Extension Phase</span></b></span></div>
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<span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">This next high-speed, forward motion, jerks the driver’s head back.</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">In many cases the head moves right back over the headrest.</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">This often occurs since most people keep their headrest too low to be effective, or it can occur due to poor head rest design. If the impact of the accident is severe enough, a considerable amount of soft-tissue and joint damage can occur in the front of the neck as the head is thrown back.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span class="heading21"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Common areas of damage as the head is thrown back</span></span></span><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">:</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span class="body1"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;">Joints</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></b></span></span></div>
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<span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><a href="http://en.wikipedia.org/wiki/Zygapophysial_joint"><span class="Apple-style-span" style="color: #3366ff;">Facet joints</span></a> are the most commonly injured joints in the neck.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Wingdings;"><span class="Apple-style-span" style="font-size: medium;">§</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">These <a href="http://en.wikipedia.org/wiki/Synovial_fluid"><span class="Apple-style-span" style="color: #3366ff;">synovial</span></a> facet joints support weight and control movement between each individual <a href="http://en.wikipedia.org/wiki/Vertebra"><span class="Apple-style-span" style="color: #3366ff;">vertebrae</span></a>.</span><span class="Apple-style-span" style="font-size: medium;"></span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Wingdings;"><span class="Apple-style-span" style="font-size: medium;">§</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="color: #333333; font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">The facet joints are the most common source of chronic pain neck pain after a whiplash injury.</span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-left: 3in;">
<span style="color: #333333; font-family: Arial; font-size: 78%;">American Academy Orthopedic Surgery 2007; 15:596-606).<o:p></o:p></span></div>
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<span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 78%;">Chronic cervical zygapophysial joint pain after whiplash: a placebo-controlled prevalence study. Spine 1996;21(15):1737-1745</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span class="body1"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;">Ligaments</span></b></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">ALL (<a href="http://en.wikipedia.org/wiki/Anterior_longitudinal_ligament"><span class="Apple-style-span" style="color: #3366ff;">Anterior Longitudinal Ligament</span></a>)</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-left: 1.75in; text-indent: -0.25in;">
<span style="font-family: Wingdings;"><span class="Apple-style-span" style="font-size: medium;">§</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">This ligament runs down the front of the vertebral bodies and prevents excessive extension. Damage to this ligament causes instability in the neck (<a href="http://en.wikipedia.org/wiki/Cervical_vertebrae"><span class="Apple-style-span" style="color: #3366ff;">cervical spine</span></a>), and can be a cause of chronic neck pain after a whiplash injury. This occurs due to force being transmitted through the posterior spinal structures (<a href="http://en.wikipedia.org/wiki/Zygapophysial_joint"><span class="Apple-style-span" style="color: #3366ff;">facet joints</span></a>).</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="color: black; font-family: Arial; font-size: 78%;">Ivancic PC, Pearson AM, Panjabi MM, Ito S. Injury of the anterior longitudinal ligament during whipash simulation. European Spine Journal 2004;13:61-68.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 10pt; margin-left: 3in; margin-right: 0in; margin-top: 6pt;">
<span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 78%;">Cholewicki J, Panjabi MM, Nibu K, Macius ME. Spinal ligament transducer based on a hall effect sensor. Journal of Biomechanics 1997;30(3):291-293.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-left: 1.25in; text-indent: -0.25in;">
<span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Facet capsules</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-left: 1.75in; text-indent: -0.25in;">
<span style="font-family: Wingdings;"><span class="Apple-style-span" style="font-size: medium;">§</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="color: black; font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">The facet capsules in the neck are often injured due to the severity of muscle contractions and vertebra motions during whiplash accidents.</span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="color: black; font-family: Arial; font-size: 78%;">An anatomical investigation of the human cervical facet capsule, quantifying muscle insertion area J. Anat. (2001) 198, pp. 455–461</span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span class="body1"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;"></span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></b></span></span></div>
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<span class="body1"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;">Anterior Muscles and Nerves Injured During Hyper-Extension</span></b></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><a href="http://en.wikipedia.org/wiki/Longus_colli_muscle"><span class="Apple-style-span" style="color: #3366ff;">Longus Colli muscle</span></a></span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">This deep muscle runs along the front of your neck between the </span></span><span style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Atlas_%28anatomy%29"><span style="color: black; text-decoration: none;"><span class="Apple-style-span" style="font-size: medium;">top vertebra in your neck (C1)</span></span></a></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"> and your mid-upper chest (T3) and is commonly injured in whiplash injuries.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">This muscle (<a href="http://en.wikipedia.org/wiki/Longus_colli_muscle"><span class="Apple-style-span" style="color: #3366ff;">Longus Colli</span></a>) contains a high density of <a href="http://en.wikipedia.org/wiki/Muscle_spindle"><span class="Apple-style-span" style="color: #3366ff;">muscle spindle</span></a>fibers. Muscles that contain a higher level of these fibers are used for fine motor control, muscle tone, and positional sense. Injuries to these muscles affect a broad range of motor functions.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 78%;">Fiber composition and fiber transformations in neck muscles of patients with dysfunction of the cervical spine. Journal of Orthopaedic Research 1995;13:240-249</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><a href="http://en.wikipedia.org/wiki/Platysma_muscle"><span class="Apple-style-span" style="color: #3366ff;">Platysma muscle</span></a></span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">This superficial muscle overlaps the SCM (<a href="http://en.wikipedia.org/wiki/Sternocleidomastoid_muscle"><span class="Apple-style-span" style="color: #3366ff;">sternocleidomastoid muscle</span></a>).</span><span class="Apple-style-span" style="font-size: medium;"></span><span class="Apple-style-span" style="font-size: medium;">This muscle arises from the connective tissue (<a href="http://en.wikipedia.org/wiki/Fascia"><span class="Apple-style-span" style="color: #3366ff;">fascia</span></a>) on the upper parts of the neck, chest (<a href="http://en.wikipedia.org/wiki/Pectoralis_major_muscle"><span class="Apple-style-span" style="color: #3366ff;">pectoralis major</span></a>), and extends out over the shoulder (<a href="http://en.wikipedia.org/wiki/Deltoid_muscle"><span class="Apple-style-span" style="color: #3366ff;">deltoid</span></a>) and down over the collar bone (<a href="http://en.wikipedia.org/wiki/Clavicle"><span class="Apple-style-span" style="color: #3366ff;">clavicle</span></a>).</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">The Platysma is supplied by the <a href="http://en.wikipedia.org/wiki/Facial_nerve"><span class="Apple-style-span" style="color: #3366ff;">facial nerve (CN-VII)</span></a>. Injury to this muscle can create <a href="http://en.wikipedia.org/wiki/Trigger_point"><span class="Apple-style-span" style="color: #3366ff;">trigger points</span></a> which cause a prickling type of feeling across the face and upper chest.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><a href="http://en.wikipedia.org/wiki/Scalene_muscles"><span class="Apple-style-span" style="color: #3366ff;">Scalene muscles</span></a></span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">These are a group of three muscles on the lateral side of the neck (anterior, medial, and posterior scalenes).</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">A network of nerves (<a href="http://en.wikipedia.org/wiki/Brachial_plexus"><span class="Apple-style-span" style="color: #3366ff;">brachial plexus</span></a>) and a major artery (<a href="http://en.wikipedia.org/wiki/Subclavian_artery"><span class="Apple-style-span" style="color: #3366ff;">subclavian artery</span></a>) pass through the anterior and medial scalene muscles.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">This is an area that is commonly injured during whiplash accidents and can cause either neurological or vascular problems from the neck, right down to the hands.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">SCM (<a href="http://en.wikipedia.org/wiki/Sternocleidomastoid_muscle"><span class="Apple-style-span" style="color: #3366ff;">Sternocleidomastoid</span></a>) muscle</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">This superficial muscle is located on the lateral anterior side of the neck. It is involved in flexion and rotation of the neck</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Two major nerves (<a href="http://en.wikipedia.org/wiki/Lesser_occipital_nerve"><span class="Apple-style-span" style="color: #3366ff;">lesser occipital nerve</span></a> and <a href="http://en.wikipedia.org/wiki/Great_auricular_nerve"><span class="Apple-style-span" style="color: #3366ff;">greater auricular nerve</span></a>) pass by the <a href="http://en.wikipedia.org/wiki/Sternocleidomastoid_muscle"><span class="Apple-style-span" style="color: #3366ff;">SCM</span></a>. Compression of these nerves generate symptoms of<a href="http://en.wikipedia.org/wiki/Occipital_neuralgia"><span class="Apple-style-span" style="color: #3366ff;">occipital neuralgia</span></a>.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><a href="http://en.wikipedia.org/wiki/Occipital_neuralgia"><span class="Apple-style-span" style="color: #3366ff;">Occipital neuralgia</span></a> is a medical condition characterized by </span></span><span style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Chronic_pain"><span style="color: black; text-decoration: none;"><span class="Apple-style-span" style="font-size: medium;">chronic pain</span></span></a></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"> in the upper </span></span><span style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Neck"><span style="color: black; text-decoration: none;"><span class="Apple-style-span" style="font-size: medium;">neck</span></span></a></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">, back of the </span></span><span style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Head"><span style="color: black; text-decoration: none;"><span class="Apple-style-span" style="font-size: medium;">head</span></span></a><span class="Apple-style-span" style="font-size: medium;">,</span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"> and behind the </span></span><span style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Eye"><span style="color: black; text-decoration: none;"><span class="Apple-style-span" style="font-size: medium;">eyes</span></span></a></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">. This is sometimes known as <a href="http://en.wikipedia.org/wiki/Occipital_neuralgia"><span class="Apple-style-span" style="color: #3366ff;">C2 neuralgia or Arnold’s neuralgia</span></a>.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">The <a href="http://en.wikipedia.org/wiki/Accessory_nerve"><span class="Apple-style-span" style="color: #3366ff;">Spinal Accessory Nerve</span></a> provides input (motor innervations) to the<a href="http://en.wikipedia.org/wiki/Sternocleidomastoid_muscle"><span class="Apple-style-span" style="color: #3366ff;">SCM</span></a> and <a href="http://en.wikipedia.org/wiki/Trapezius_muscle"><span class="Apple-style-span" style="color: #3366ff;">Trapezius</span></a> muscles. Compression of this nerve can result in limited range-of-motion and decreased strength of the <a href="http://en.wikipedia.org/wiki/Sternocleidomastoid_muscle"><span class="Apple-style-span" style="color: #3366ff;">SCM</span></a> and<a href="http://en.wikipedia.org/wiki/Trapezius_muscle"><span class="Apple-style-span" style="color: #3366ff;">Trapezius</span></a> muscles. This will affect shoulder and neck strength.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;">Hyper-Flexion Phase</span></b></span></div>
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<span style="font-family: Arial;"><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Next, the car seat springs forward causing the driver’s whole torso to move forward at a high velocity. Physics defines </span><a href="http://en.wikipedia.org/wiki/Velocity"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">velocity</span></span></a><span class="Apple-style-span" style="font-size: medium;"> as “rapidity or speed of motion; swiftness.”</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">Keep in mind as your seat moves forward your head is still moving back.</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">This action is similar to the final moment before a spring releases.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></span></div>
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<span style="font-family: Arial;"><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Then, almost instantaneously your torso and head are flung forward.</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">This forward motion is so strong that if the driver does not have their seat belt on they could, depending on force of impact, be thrown right out of their seat into the steering wheel or even through the window. This strong forward action causes the driver’s whole spine to flex forward often past their physiological limits. This action can cause a considerable amount of posterior neck, mid-back, shoulder, and even low back damage.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></span><br />
<span style="font-family: Arial;"><span class="body1"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span></span></div>
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<span style="font-family: Arial;"><span class="heading21"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;">Common areas of damage as the head is thrown forward</span></b></span></span><span class="body1"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;">:</span></b></span></span><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></b></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;">Joints</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></b></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span><a href="http://en.wikipedia.org/wiki/Zygapophysial_joint"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;"></span></span></a></span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Zygapophysial_joint"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Facet joints</span></span></a><span class="Apple-style-span" style="font-size: medium;"> - These joints are the most commonly injured joints in the neck.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;">Posterior Ligaments</span></b></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Supraspinous_ligament"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Supraspinous ligament</span></span></a><span class="Apple-style-span" style="font-size: medium;"> - </span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">strong fibrous cord, which connects together the </span></span><span style="font-family: Helvetica;"><a href="http://en.wikipedia.org/wiki/Spinous_processes"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">spinous processes</span></span></span></a></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">.</span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Arial;"><b><span class="Apple-style-span" style="font-size: medium;">Posterior Muscles and Nerves</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></b></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Erector_spinae_muscles"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Erector spinae muscles</span></span></a><span class="Apple-style-span" style="font-size: medium;"> (</span><a href="http://en.wikipedia.org/wiki/Iliocostalis"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Iliocostalis</span></span></a><span class="Apple-style-span" style="font-size: medium;">, </span><a href="http://en.wikipedia.org/wiki/Longissimus"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">L</span></span></a><span class="Apple-style-span" style="color: #3366ff;"><a href="http://en.wikipedia.org/wiki/Longissimus"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">ongissimus</span></span></a><span class="Apple-style-span" style="font-size: medium;">,</span></span><span class="Apple-style-span" style="font-size: medium;"> </span><a href="http://en.wikipedia.org/wiki/Spinalis"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Spinalis</span></span></a><span class="Apple-style-span" style="font-size: medium;">).</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Group of back muscles that runs beside the vertebrae in an almost vertical direction.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">These neck extensors are commonly injured during whiplash accidents.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Rectus_capitis_posterior_minor_muscle"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Rectus Capitis Posterior Minor</span></span></a><span class="Apple-style-span" style="font-size: medium;"> muscle</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Individuals with chronic neck pain exhibit muscle atrophy of this muscle as seen of </span><a href="http://en.wikipedia.org/wiki/Magnetic_resonance_imaging"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">MRI</span></span></a><span class="Apple-style-span" style="font-size: medium;">. This can be caused by trauma or compression of the first cervical branches of the </span><a href="http://en.wikipedia.org/wiki/Spinal_nerve"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">spinal nerves</span></span></a><span class="Apple-style-span" style="font-size: medium;"> (</span><a href="http://www.cycfoundation.org/concepts/DorsalRamusC1"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">C1 dorsal ramus</span></span></a><span class="Apple-style-span" style="font-size: medium;">). This compression occurs because of entrapment within the </span><a href="http://en.wikipedia.org/wiki/Rectus_capitis_posterior_major_muscle"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">rectus capitis posterior major muscle</span></span></a><span class="Apple-style-span" style="font-size: medium;">.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Atrophy"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: #3366ff;">Atrophy</span></span></a><span class="Apple-style-span" style="font-size: medium;"> of this muscle and </span><a href="http://en.wikipedia.org/wiki/Atlas_%28anatomy%29"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">C1</span></span></a><span class="Apple-style-span" style="font-size: medium;"> injury causes symptoms such as: suboccipital headaches with radiation of pain behind the eyes, dizziness, and </span><a href="http://emedicine.medscape.com/article/791414-overview"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">benign positional vertigo (BPV)</span></span></a><span class="Apple-style-span" style="font-size: medium;">. With BPV you will feel a sudden sensation of movement, or spinning, when you move your head or hold it in certain positions.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 78%;">NEUROGENIC ATROPHY OF SUBOCCIPITAL MUSCLES AFTER A CERVICAL INJURY: A Case Study American Journal of Physical Medicine & Rehabilitation, Volume 77(6) November/December 1998, pp 545-549 Andary, Michael T. MD; Hallgren, Richard C. PhD; Greenman, Philip E. DO; Rechtien, James J. DO, PhD</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"></span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Suboccipital_triangle"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Suboccipital Triangle</span></span></a><span class="Apple-style-span" style="font-size: medium;"> – </span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">This is an area in the neck at the base of the skull surrounded by the following three muscles</span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Rectus_capitis_posterior_major_muscle"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: #3366ff;">Rectus Capitis Posterior major</span></span></a><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Superior_oblique_muscle"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Superior</span></span></a><span class="Apple-style-span" style="font-size: medium;"> and </span><a href="http://en.wikipedia.org/wiki/Inferior_oblique_muscle"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Inferior obliques</span></span></a><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">All of the </span><a href="http://education.yahoo.com/reference/gray/subjects/subject/116"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">suboccipital muscles</span></span></a><span class="Apple-style-span" style="font-size: medium;"> are extremely important as they contain very high levels of </span><a href="http://en.wikipedia.org/wiki/Muscle_spindle"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">muscle spindle fibers</span></span></a><span class="Apple-style-span" style="font-size: medium;">. Muscle spindles provide postural information to the </span></span><span style="font-family: Verdana;"><span style="font-family: Arial; text-decoration: none;"><a href="http://en.wikipedia.org/wiki/Central_nervous_system"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">central nervous system</span></span></a></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">. Damage to these structure in experimental animals cause</span><a href="http://en.wikipedia.org/wiki/Gait_abnormality"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;"> gait disturbances</span></span></a><span class="Apple-style-span" style="font-size: medium;"> and </span><a href="http://en.wikipedia.org/wiki/Ataxia"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">ataxia</span></span></a><span class="Apple-style-span" style="font-size: medium;"> (an inability to coordinate voluntary muscle movements)</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">The </span><a href="http://en.wikipedia.org/wiki/Suboccipital_nerve"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Suboccipital nerve</span></span></a><span class="Apple-style-span" style="font-size: medium;"> supplies input to the muscles of the suboccipital triangle. Compression of this nerve can occur at the superior oblique muscle.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Semispinalis (</span><a href="http://en.wikipedia.org/wiki/Semispinalis_capitis"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Capitis</span></span></a><span class="Apple-style-span" style="font-size: medium;">, </span><a href="http://en.wikipedia.org/wiki/Semispinalis_cervicis"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Cervicis</span></span></a><span class="Apple-style-span" style="font-size: medium;">)</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">The </span><a href="http://en.wikipedia.org/wiki/Greater_occipital_nerve"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">greater occipital nerve</span></span></a><span class="Apple-style-span" style="font-size: medium;"> is located directly under the </span><a href="http://en.wikipedia.org/wiki/Semispinalis_capitis"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Semispinalis Capitis</span></span></a><span class="Apple-style-span" style="font-size: medium;">.</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="font-size: medium;">Compression of this nerve is one of the causes of </span><a href="http://www.jaoa.org/cgi/content/full/105/4_suppl/16S"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">cervicogenic headaches</span></span></a><span class="Apple-style-span" style="font-size: medium;">, these are referred to as </span><a href="http://en.wikipedia.org/wiki/Occipital_neuralgia"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">occipital neuralgias</span></span></a><span class="Apple-style-span" style="font-size: medium;">.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Wingdings;"><span class="Apple-style-span" style="font-size: medium;">§</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Occipital_neuralgia"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Occipital neuralgia</span></span></a><span class="Apple-style-span" style="font-size: medium;"> is a medical condition characterized by </span></span><span style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Chronic_pain"><span style="color: black; text-decoration: none;"><span class="Apple-style-span" style="font-size: medium;">chronic pain</span></span></a></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">in the upper </span></span><span style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Neck"><span style="color: black; text-decoration: none;"><span class="Apple-style-span" style="font-size: medium;">neck</span></span></a></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">, back of the </span></span><span style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Head"><span style="color: black; text-decoration: none;"><span class="Apple-style-span" style="font-size: medium;">head</span></span></a></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">, and behind the </span></span><span style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Eye"><span style="color: black; text-decoration: none;"><span class="Apple-style-span" style="font-size: medium;">eyes</span></span></a></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">. This is sometimes known as </span><a href="http://en.wikipedia.org/wiki/Occipital_neuralgia"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">C2 neuralgia or Arnold’s neuralgia</span></span></a><span class="Apple-style-span" style="font-size: medium;">.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Wingdings;"><span class="Apple-style-span" style="font-size: medium;">§</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Research has shown that about 85% of patients with whiplash injuries have trigger points in the </span><a href="http://en.wikipedia.org/wiki/Semispinalis_capitis"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Semispinalis Capitis muscle</span></span></a><span class="Apple-style-span" style="font-size: medium;">.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: small;">A Distinct Pattern of Myofascial Findings in Patients After Whiplash Injury Archives of Physical Medicine and Rehabilitation Volume 89, Issue 7, July 2008, Pages 1290-1293</span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">Splenius (</span><a href="http://en.wikipedia.org/wiki/Splenius_capitis_muscle"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">capitis</span></span></a><span class="Apple-style-span" style="font-size: medium;">, </span><a href="http://en.wikipedia.org/wiki/Splenius_cervicis_muscle"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">cervicis</span></span></a><span class="Apple-style-span" style="font-size: medium;">)</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">This neck extensor is commonly injured in whiplash injuries.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: small;">Luo Z, Goldsmith W. Reaction of a human head/neck/torso system to shock. Journal of Biomechanics 1991;24(7):499-510</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: ";"><span class="Apple-style-span" style="font-size: medium;">o</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Transversospinales_muscles"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">Transversospinalis</span></span></a><span class="Apple-style-span" style="font-size: medium;"> (</span><a href="http://en.wikipedia.org/wiki/Spinalis"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">spinalis cervicis</span></span></a><span class="Apple-style-span" style="font-size: medium;">, cervical </span><a href="http://en.wikipedia.org/wiki/Multifidus_muscle"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">multifidus</span></span></a><span class="Apple-style-span" style="font-size: medium;">, rotatores cervical)</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">The </span><a href="http://en.wikipedia.org/wiki/Spinalis"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">spinalis cervicis</span></span></a><span class="Apple-style-span" style="font-size: medium;"> muscle is not present in everyone (inconsistent muscle). Orginates from a ligament in the lower neck (</span><a href="http://en.wikipedia.org/wiki/Nuchal_ligament"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">ligamentum nuchae</span></span></a><span class="Apple-style-span" style="font-size: medium;">).</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">The is some research showing the cervical multifidus msucle can cause increased loading of the </span><a href="http://en.wikipedia.org/wiki/Articular_capsule"><span class="Apple-style-span" style="font-size: medium;">joint capsule</span></a><span class="Apple-style-span" style="font-size: medium;"> surrounding the joint in the neck (collision-induced loading of facet capsular ligaments).</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">These deep posterior muscles are often injured during whiplash accidents.</span><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="color: #191919; font-family: Arial; font-size: 78%;"><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2440751/"><span class="Apple-style-span" style="color: #3366ff;">Are cervical multifidus muscles active during whiplash and startle?</span> </a>An initial experimental study Gunter P Siegmund, Jean-Sébastien Blouin, Mark G Carpenter, John R Brault, and J Timothy Inglis<sup> </sup>BMC Musculoskelet Disord. 2008; 9: 80. Published online 2008 June 5. doi: 10.1186/1471-2474-9-80</span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></span></span></div>
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<span style="font-family: Arial;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-size: medium;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"> </span></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: medium;">The </span><a href="http://en.wikipedia.org/wiki/Third_occipital_nerve"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: #3366ff;">third occipital nerve</span></span></a><span class="Apple-style-span" style="font-size: medium;"> travels under the trapezius muscle until it pierces this muscle and ends up in the lower part of the head (occiput).</span><span class="Apple-style-span" style="font-size: medium;"></span><span class="Apple-style-span" style="font-size: medium;">Compression of this nerve causes </span><a href="http://en.wikipedia.org/wiki/Occipital_neuralgia"><span class="Apple-style-span" style="color: #3366ff;"><span class="Apple-style-span" style="font-size: medium;">occipital neuralgias</span></span></a><span class="Apple-style-span" style="font-size: medium;">.</span></span></span></div>
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com1tag:blogger.com,1999:blog-2476502435458493190.post-1010863342116264602012-02-03T01:45:00.013-07:002012-12-29T16:52:26.047-07:00Resolving Tension Headaches<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIlsrs6OKYj9emnOQieXCLppzT8KN04dbTgPoUICYTVl7TvnWXYs0QHy6lDAOqtxb006vmYQ-C4LWDIfEuSH_JkNVTqrDshcuGHrcSwHqIkgL2sHYWyQAziXzVAX6AAArL39OZTOM7nV3s/s1600/headache21.gif" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIlsrs6OKYj9emnOQieXCLppzT8KN04dbTgPoUICYTVl7TvnWXYs0QHy6lDAOqtxb006vmYQ-C4LWDIfEuSH_JkNVTqrDshcuGHrcSwHqIkgL2sHYWyQAziXzVAX6AAArL39OZTOM7nV3s/s1600/headache21.gif" style="cursor: hand; cursor: pointer; float: left; height: 431px; margin: 0 10px 10px 0; width: 431px;" /></a><span class="Apple-style-span" style="font-size: 100%;"><br /></span><br />
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<span class="Apple-style-span" style="font-size: 100%;">Approximately 90 percent of headaches originate as tension headaches. Medical experts continue to debate over the causes of tension headaches. In my opinion, 90% of tension headaches are either caused by mechanical factors or are perpetuated by them. In other words, most ongoing, chronic, tension headaches can be attributed to specific physical restrictions. These are restrictions in muscles, ligaments, tendons, and fascia which cause nerve impingement syndromes, vascular changes, motion compensations and the output of biochemical substances that affect pain centres. </span><br />
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<span class="Apple-style-span" style="font-size: 100%;"><b>Symptoms of Tension Headaches</b><o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: 100%;">Tension headaches usually last from half-an-hour to an hour but they can continue to return for weeks, and in chronic cases, last for years. People who suffer from tension headaches often describe their headache as a dull ache, or they may experience them as a band of tightness around the sides of their head. This band may even feel like a vice compressing their skull. In severe cases the pain may even feel like a hooded cape that drapes over and across the shoulders. Obviously in such severe cases more than just the head is involved in creating the pain syndrome.<o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: 100%;">The following is a list of some of the common symptoms of tension headaches:<o:p></o:p></span></div>
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<li><span class="Apple-style-span" style="font-size: 100%;">Band like pressure around the head.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Difficulty concentrating.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Difficulty sleeping (<a href="http://en.wikipedia.org/wiki/Insomnia"><span class="Apple-style-span" style="color: #3366ff;">insomnia</span></a>).</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Fatigue and irritability.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Loss of appetite.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Neck, jaw/<a href="http://en.wikipedia.org/wiki/Temporomandibular_joint_disorder"><span style="text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">TMJ</span></span></a>, or shoulder discomfort.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Severe pain behind the eyes.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Tenderness of the scalp.</span></li>
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<span class="Apple-style-span" style="font-size: 100%;">You can usually differentiate a tension headache from other types of headaches because there are many symptoms you will not experience. For example, tension headaches do not cause visual disturbances, nausea, vomiting, numbness on one side the body, or slurred speech.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><b>Triggers for Tension headaches</b><o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-size: 100%;">Tension headaches are triggered by numerous causes. Some of the potential triggers include:<o:p></o:p></span></div>
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<li><span class="Apple-style-span" style="font-size: 100%;">Anxiety (including several medications used for reducing anxiety).</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Arthritis</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Clenching or grinding teeth (<span style="text-decoration: none;"><a href="http://en.wikipedia.org/wiki/Bruxism"><span class="Apple-style-span" style="color: #3366ff;">bruxism</span></a></span>).</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Dental Work.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Depression (including medications used for depression).</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Holding one position for a long time, or working in awkward positions.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Inflammation of the neck or shoulders.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Lack of sleep or insomnia.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Lack of physical activity.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Overuse of headache medication (3rd most common cause of headaches).</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Poor posture.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Stress.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Trauma.</span></li>
<li><span class="Apple-style-span" style="font-size: 100%;">Whiplash injuries (<a href="http://kinetichealthcalgary.blogspot.com/2010/06/resolving-whiplash-injuries-with-active_07.html"><span class="Apple-style-span" style="color: #3366ff;">hyper-extension hyper-flexion injury</span></a>)</span></li>
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<a href="" name="_Toc233441305"><span lang="EN-CA" style="color: windowtext; font-family: Arial; font-size: 100%;">Nerve Compression</span></a></h2>
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<span class="body1"><span lang="EN-CA" style="font-family: Arial; font-size: 100%;">Nerve compression can be a major factor in the initiation and perpetuation of tension headaches. If we look at the pathway of different peripheral nerves that transect, or pass under, musculoskeletal structures (muscles, ligaments, tendons, and fascia) it is easy to see how nerve compression can create a tension headache. Consider how a restriction of the following muscles can cause nerve compression which in turn can cause a tension headache.<o:p></o:p></span></span></div>
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<span class="body1"><span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><b>Muscles:</b></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-CA" style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-CA" style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Obliquus_capitis_superior"><span class="Apple-style-span" style="color: #3366ff;">Superior obliques</span></a><o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-CA" style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-CA" style="font-family: Arial;">The <a href="http://en.wikipedia.org/wiki/Suboccipital_nerve"><span class="Apple-style-span" style="color: #3366ff;">Suboccipital nerve</span></a> supplies input to the muscles of the <a href="http://en.wikipedia.org/wiki/Suboccipital_triangle"><span class="Apple-style-span" style="color: #3366ff;">suboccipital triangle</span></a>. Compression of this nerve can occur at a muscle called the <span class="Apple-style-span" style="color: #3366ff;"><a href="http://en.wikipedia.org/wiki/Obliquus_capitis_superior">superior oblique</a></span>.<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-CA" style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-CA" style="font-family: Arial;">A <a href="http://en.wikipedia.org/wiki/Trigger_point"><span class="Apple-style-span" style="color: #3366ff;">trigger point</span></a> in the <a href="http://en.wikipedia.org/wiki/Obliquus_capitis_superior"><span class="Apple-style-span" style="color: #3366ff;">superior oblique</span></a> muscle itself will also refer pain to various regions of the head.</span></span></div>
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<span class="Apple-style-span" style="font-size: 78%;"><span lang="EN-CA" style="font-family: Arial;">Referred pain from the trochlear region in tension-type headache: a myofascial trigger point from the superior oblique muscle. </span><span lang="FR-CA" style="font-family: Arial;">Headache 2005 Jun;45(6):731-7. </span><span lang="EN-CA" style="font-family: Arial;"><a href="http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=Search&Term=%22Fernandez%20de%20las%20Pe%C3%B1as%20C%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus"><span lang="FR-CA" style="text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">Fernandez de las Peñas C</span></span></a></span><span lang="FR-CA" style="font-family: Arial;"><span class="Apple-style-span" style="color: #3366ff;">, </span></span><span lang="EN-CA" style="font-family: Arial;"><a href="http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=Search&Term=%22Cuadrado%20ML%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus"><span lang="FR-CA" style="text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">Cuadrado ML</span></span></a></span><span lang="FR-CA" style="font-family: Arial;"><span class="Apple-style-span" style="color: #3366ff;">, </span></span><span lang="EN-CA" style="font-family: Arial;"><a href="http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=Search&Term=%22Gerwin%20RD%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus"><span lang="FR-CA" style="text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">Gerwin RD</span></span></a></span><span lang="FR-CA" style="font-family: Arial;"><span class="Apple-style-span" style="color: #3366ff;">,</span></span><span lang="EN-CA" style="font-family: Arial;"><a href="http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=Search&Term=%22Pareja%20JA%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus"><span lang="FR-CA" style="text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">Pareja JA</span></span></a></span><span lang="FR-CA" style="font-family: Arial;"><span class="Apple-style-span" style="color: #3366ff;">.</span></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-CA" style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-CA" style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Semispinalis_muscle"><span class="Apple-style-span" style="color: #3366ff;">Semispinalis</span></a> (<a href="http://en.wikipedia.org/wiki/Semispinalis_capitis"><span class="Apple-style-span" style="color: #3366ff;">capitis</span></a>, <a href="http://en.wikipedia.org/wiki/Semispinalis_cervicis"><span class="Apple-style-span" style="color: #3366ff;">cervicis</span></a>) muscle<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-CA" style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-CA" style="font-family: Arial;">The <a href="http://en.wikipedia.org/wiki/Greater_occipital_nerve"><span class="Apple-style-span" style="color: #3366ff;">greater occipital nerve</span></a> is located directly under the <span class="Apple-style-span" style="color: #3366ff;"><a href="http://en.wikipedia.org/wiki/Semispinalis_capitis">semispinalis capitis</a> muscle. </span>Compression of this nerve is one of the causes of <a href="http://www.jaoa.org/cgi/content/full/105/4_suppl/16S"><span class="Apple-style-span" style="color: #3366ff;">cervicogenic headaches</span></a>. The symptoms from these headaches are called <a href="http://en.wikipedia.org/wiki/Occipital_neuralgia"><span class="Apple-style-span" style="color: #3366ff;">occipital neuralgias</span></a>.<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-CA" style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-CA" style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Occipital_neuralgia"><span class="Apple-style-span" style="color: #3366ff;">Occipital neuralgia</span></a> is a medical condition characterized by </span><span lang="EN-CA" style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Chronic_pain"><span style="color: windowtext; font-family: Arial; text-decoration: none;">chronic pain</span></a></span><span lang="EN-CA" style="font-family: Arial;"> in the upper </span><span lang="EN-CA" style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Neck"><span style="color: windowtext; font-family: Arial; text-decoration: none;">neck</span></a></span><span lang="EN-CA" style="font-family: Arial;">, back of the </span><span lang="EN-CA" style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Head"><span style="color: windowtext; font-family: Arial; text-decoration: none;">head</span></a></span><span lang="EN-CA" style="font-family: Arial;"> and behind the </span><span lang="EN-CA" style="font-family: Verdana;"><a href="http://en.wikipedia.org/wiki/Eye"><span style="color: windowtext; font-family: Arial; text-decoration: none;">eyes</span></a></span><span lang="EN-CA" style="font-family: Arial;">. This is sometimes known as C2 neuralgia or Arnold’s neuralgia.</span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-CA" style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-CA" style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Sternocleidomastoid_muscle"><span class="Apple-style-span" style="color: #3366ff;">SCM (</span></a><a href="http://en.wikipedia.org/wiki/Sternocleidomastoid_muscle"><span class="Apple-style-span" style="color: #3366ff;">Sternocleidomastoid</span></a><span class="Apple-style-span" style="color: #3366ff;"><a href="http://en.wikipedia.org/wiki/Sternocleidomastoid_muscle">)</a> muscle</span><o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-CA" style="font-family: Wingdings;">§<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-CA" style="font-family: Arial;">The <a href="http://en.wikipedia.org/wiki/Lesser_occipital_nerve"><span class="Apple-style-span" style="color: #3366ff;">lesser occipital nerve</span></a> and the <a href="http://en.wikipedia.org/wiki/Greater_occipital_nerve"><span class="Apple-style-span" style="color: #3366ff;">greater auricular nerve</span></a> both pass by the<a href="http://en.wikipedia.org/wiki/Sternocleidomastoid_muscle"><span class="Apple-style-span" style="color: #3366ff;">SCM</span></a>. Compression of these nerves will give symptoms of <a href="http://en.wikipedia.org/wiki/Occipital_neuralgia"><span class="Apple-style-span" style="color: #3366ff;">occipital neuralgia</span></a>.</span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-CA" style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="color: #3366ff;"><a href="http://en.wikipedia.org/wiki/Trapezius_muscle">Trapezius (upper fibers)</a> muscle</span><o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-CA" style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-CA" style="font-family: Arial;">The <a href="http://www.ncbi.nlm.nih.gov/pubmed/7931379"><span class="Apple-style-span" style="color: #3366ff;">third occipital nerve</span></a> travels under the <a href="http://en.wikipedia.org/wiki/Trapezius_muscle"><span class="Apple-style-span" style="color: #3366ff;">trapezius muscle</span></a> until it pierces this muscle and ends up in the lower part of the head (occiput). Compression of this nerve by a restriction in the trapezius muscle can also cause <a href="http://en.wikipedia.org/wiki/Occipital_neuralgia"><span class="Apple-style-span" style="color: #3366ff;">occipital neuralgias</span></a>.</span></span></div>
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<span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial, serif; font-size: 100%;">Biochemical Changes</span></span></h2>
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<span lang="EN-CA" style="font-family: Arial;"><span lang="EN-CA" style="font-family: Arial; font-size: 100%;">If we review the literature on tension headaches there is no doubt that tension headaches are associated with changes in the levels of certain brain chemicals such as <a href="http://en.wikipedia.org/wiki/Serotonin"><span class="Apple-style-span" style="color: #3366ff;">serotonin</span></a>, <a href="http://en.wikipedia.org/wiki/Bradykinin"><span class="Apple-style-span" style="color: #3366ff;">bradykinins</span></a>, and <a href="http://en.wikipedia.org/wiki/Substance_P"><span class="Apple-style-span" style="color: #3366ff;">substance P</span></a>.</span></span></div>
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<li><span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial, serif; font-size: 100%;"><a href="http://en.wikipedia.org/wiki/Serotonin"><span class="Apple-style-span" style="color: #3366ff;">Serotonin</span></a> acts as a chemical messenger that transmits nerve signals between nerve cells. It also causes blood vessels to narrow.</span></span></li>
<li><span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial, serif; font-size: 100%;"><a href="http://en.wikipedia.org/wiki/Bradykinin"><span class="Apple-style-span" style="color: #3366ff;">Bradykinins</span></a> mediates the inflammatory response, increases <a href="http://en.wikipedia.org/wiki/Vasodilation"><span class="Apple-style-span" style="color: #3366ff;">vasodilatation</span></a>(expansion of arteries and veins), and causes contraction of <a href="http://en.wikipedia.org/wiki/Smooth_muscle"><span class="Apple-style-span" style="color: #3366ff;">smooth muscle</span></a>.</span></span></li>
<li><span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial, serif; font-size: 100%;"><a href="http://en.wikipedia.org/wiki/Substance_P"><span class="Apple-style-span" style="color: #3366ff;">Substance P</span></a> functions as a <a href="http://en.wikipedia.org/wiki/Neurotransmitter"><span class="Apple-style-span" style="color: #3366ff;">neurotransmitter</span></a>, especially in the transmission of pain impulses from peripheral receptors to the central nervous system.</span></span></li>
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<span lang="EN-CA" style="font-family: Arial;"><span class="body1"><span lang="EN-CA" style="font-family: Arial; font-size: 100%;">The question is, are these chemical the initial factor that created the headache or are they a secondary consequence of physical restrictions. In my opinion, the physical changes probably took place first; which in turn caused a cascade of events that eventually increased, or altered, the levels of these chemicals.</span></span></span></div>
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<span lang="EN-CA" style="font-family: Arial;"><span class="body1"><span lang="EN-CA" style="font-family: Arial; font-size: 100%;">Support for my perspective comes from what is called <a href="http://juniorprof.wordpress.com/2008/07/07/what-is-central-sensitization/"><span class="Apple-style-span" style="color: #3366ff;">central sensitization</span></a>. <a href="http://juniorprof.wordpress.com/2008/07/07/what-is-central-sensitization/"><span class="Apple-style-span" style="color: #3366ff;">Central sensitization</span></a>has been hypothesized as one of the primary mechanisms of chronic pain conditions. Central sensitization occurs when pain receptors in your nervous system (<a href="http://en.wikipedia.org/wiki/Nociceptor"><span class="Apple-style-span" style="color: #3366ff;">nociceptive neurons</span></a>) become sensitized by tissue damage or inflammation.</span></span></span></div>
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<span lang="EN-CA" style="font-family: Arial;"><span class="body1"><span lang="EN-CA" style="font-family: Arial; font-size: 100%;">By damage, I am not just referring to some type of trauma like a motor vehicle accident. I am also referring to damage caused by:</span></span></span></div>
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<li><span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial, serif; font-size: 100%;">The micro trauma of repetitive strain injuries.</span></span></li>
<li><span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial, serif; font-size: 100%;">Stress caused by muscle imbalances.</span></span></li>
<li><span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial, serif; font-size: 100%;">Long-term stress placed on your body by poor posture.</span></span></li>
<li><span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial, serif; font-size: 100%;">De-conditioned muscles.</span></span></li>
<li><span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial, serif;">A thickening of the fascia. It is postulated that this thickening is caused by </span></span><span class="Apple-style-span" style="font-family: sans-serif; line-height: 21px;">an increase in hyaluronic acid, which causes ‘densification’ of the fascia.</span></span></li>
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<span lang="EN-CA" style="font-family: Arial;"><span class="body1"><span lang="EN-CA" style="font-family: Arial; font-size: 100%;">All these causes can produce areas of hyper-tonicity (increased tension) in our bodies that become chronically restricted; such as that huge knot most people have in their shoulders or the one just under the base of their skull.</span></span></span></div>
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<span lang="EN-CA" style="font-family: Arial;"><span class="body1"><span lang="EN-CA" style="font-family: Arial; font-size: 100%;">When these hypertonic tissues becomes irritated or inflamed it releases chemical mediators (bradykinin, serotonin, substance P), which cause a sensitization of nerve endings resulting in pain, tension, and the production of headaches. If we review the history of most patients who suffer from tension headache we will routinely find a source of initial tissue damage (accident, trauma, history of tension) and associated inflammation which causes biochemical changes that elicit headaches.</span></span></span></div>
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<span lang="EN-CA" style="font-family: Arial; font-size: 78%;"><span lang="EN-CA" style="font-family: Arial;"><b>Myofascial trigger points and sensitization: an updated pain model for tension-type headache </b></span><span lang="EN-CA" style="font-family: Arial;">Fernandez-de-las-Penas C, Cuadrado ML, Arendt-Nielsen L, Simons DG, Pareja JA. <i>Cephalalgia</i></span><span lang="EN-CA" style="font-family: Arial;">. 2007 May;27(5):383-93. Epub 2007 Mar 14. inDepartment of Physical Therapy, Occupational Therapy, Physical Medicine and Rehabilitation, Universidad Rey Juan Carlos, Madrid, Spain.<o:p></o:p></span></span></div>
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<span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 78%;"><span lang="EN-CA" style="font-family: Arial;"><b>Stress-induced pain and muscle activity in patients with migraine and tension-type headache.</b></span><span lang="EN-CA" style="font-family: Arial;"> Leistad RB, Sand T, Westgaard RH, Nilsen KB, Stovner LJ. <i>Cephalalgia</i></span></span><span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 78%;">. 2006 Jan;26(1):64-73. Department of Neuroscience, Norwegian University of Technology and Science and Department of Neurology and Clinical Neurophysiology, St Olavs Hospital, Trondheim, Norway.</span><span class="Apple-style-span" style="font-size: 100%;"><o:p></o:p></span></span></span></div>
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<span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span" style="font-family: Arial, serif;">Treatment of Tension Headaches</span></span></h2>
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<span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span lang="EN-CA" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Georgia, serif;"><span class="body1"><span lang="EN-CA" style="font-family: Arial;">To resolve Tension Headaches it is essential that we remove all physical restrictions throughout</span></span><span lang="EN-CA" style="font-family: Arial;"> </span><span class="body1"><span lang="EN-CA" style="font-family: Arial;">the body’s Kinetic Chain. This would include restrictions in your shoulders, neck, jaw, skull, and perhaps other affected areas. In other words, wherever we find restrictions that may be initiating a physical cascade of events that will eventually cause physical or biochemical changes resulting in a headache. This will include:</span></span></span></span></span></div>
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<li><span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span" style="font-family: Arial, serif;"><b>Soft tissue adhesions</b> – These will be found in muscles, ligaments, tendons and fascia. Anywhere that a change in tissue texture, tension, movement or function is noted.</span></span></li>
<li><span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span lang="EN-CA" style="font-family: ";"><span style="font: normal normal normal 7pt/normal 'Times New Roman';"></span></span><span lang="EN-CA" style="font-family: Arial;"><b>Peripheral nerve entrapments</b> – Besides the actual tension headache, nerve entrapment symptoms include: <a href="http://en.wikipedia.org/wiki/Paresthesia"><span class="Apple-style-span" style="color: #3366ff;">paresthesisas</span></a> or </span><span lang="EN-CA" style="font-family: ArialMT;"><span style="font-family: Arial; text-decoration: none;"><u><a href="http://en.wikipedia.org/wiki/Neurological_examination"><span class="Apple-style-span" style="color: #3366ff;">abnormal</span></a></u></span></span><span lang="EN-CA" style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Neurological_examination"><span class="Apple-style-span" style="color: #3366ff;"> </span></a></span><span lang="EN-CA" style="font-family: ArialMT;"><span style="font-family: Arial; text-decoration: none;"><a href="http://en.wikipedia.org/wiki/Neurological_examination"><span class="Apple-style-span" style="color: #3366ff;">neurological</span></a></span></span><span lang="EN-CA" style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Neurological_examination"><span class="Apple-style-span" style="color: #3366ff;"> </span></a></span><span lang="EN-CA" style="font-family: ArialMT;"><span style="font-family: Arial; text-decoration: none;"><a href="http://en.wikipedia.org/wiki/Neurological_examination"><span class="Apple-style-span" style="color: #3366ff;">sensations</span></a></span></span><span lang="EN-CA" style="font-family: Arial;"> which include:</span><span lang="EN-CA" style="font-family: ArialMT;"><a href="http://www.biology-online.org/dictionary/Numbness"><span style="color: windowtext; font-family: Arial; text-decoration: none;">numbness</span></a></span><span lang="EN-CA" style="font-family: Arial;">, </span><span lang="EN-CA" style="font-family: ArialMT;"><a href="http://www.biology-online.org/dictionary/Tingling"><span style="color: windowtext; font-family: Arial; text-decoration: none;">tingling</span></a></span><span lang="EN-CA" style="font-family: Arial;">, </span><span lang="EN-CA" style="font-family: ArialMT;"><a href="http://www.biology-online.org/dictionary/Burning"><span style="color: windowtext; font-family: Arial; text-decoration: none;">burning</span></a></span><span lang="EN-CA" style="font-family: Arial;">, prickling, </span><span lang="EN-CA" style="font-family: ArialMT;"><span style="font-family: Arial; text-decoration: none;"><a href="http://en.wikipedia.org/wiki/Hyperesthesia"><span class="Apple-style-span" style="color: #3366ff;">hyperesthesia</span></a></span></span><span lang="EN-CA" style="font-family: Arial;"> (increased </span><span lang="EN-CA" style="font-family: ArialMT;"><a href="http://www.biology-online.org/dictionary/Sensitivity"><span style="color: windowtext; font-family: Arial; text-decoration: none;">sensitivity</span></a></span><span lang="EN-CA" style="font-family: Arial;">) and<a href="http://en.wikipedia.org/wiki/Muscle_atrophy"><span class="Apple-style-span" style="color: #3366ff;"> muscle atrophy</span></a>.</span></span></li>
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<span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="body1"><span lang="EN-CA" style="font-family: Arial;">It is extremely important to recognize that if we are only dealing with the headache on a pharmaceutical basis we have not addressed the chronic chain of events that perpetuates the headache.</span></span></span></div>
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<span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="body1"><span lang="EN-CA" style="font-family: Arial;"><br /></span></span></span></div>
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<span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="body1"><span lang="EN-CA" style="font-family: Arial;">There is a considerable amount of research in the literature to support this perspective. Even a change in posture can greatly affect the prevalence of a tension headache.</span></span></span></div>
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<span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="body1"><span lang="EN-CA" style="font-family: Arial;">Research has demonstrated that tension or weakness in any of the following areas will cause an increase in both the intensity and frequency of tension headaches.</span></span></span></div>
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<span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="body1"><span lang="EN-CA" style="font-family: Arial;"><b>Examples of Anterior Structures</b></span></span><span lang="EN-CA" style="font-family: Arial;"><b>:<o:p></o:p></b></span></span></div>
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<li><span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span lang="EN-CA" style="font-family: ";"><span style="font: normal normal normal 7pt/normal 'Times New Roman';"></span></span><span lang="EN-CA" style="font-family: Arial;"><a href="http://neckpainsupport.typepad.com/.a/6a010534db265a970c011570527775970b-pi"><span class="Apple-style-span" style="color: #3366ff;">Neck flexor muscles</span></a></span></span></li>
<li><span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span" style="font-family: Arial, serif;"><a href="http://en.wikipedia.org/wiki/Sternocleidomastoid_muscle"><span class="Apple-style-span" style="color: #3366ff;">Sternocleidomastoid</span></a> muscle</span></span></li>
<li><span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span" style="font-family: Arial, serif;"><a href="http://en.wikipedia.org/wiki/Temporal_muscle"><span class="Apple-style-span" style="color: #3366ff;">Temporalis muscle</span></a> (above Jaw)</span></span></li>
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<span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="body1"><span lang="EN-CA" style="font-family: Arial;"><b>Examples of Posterior Structures</b></span></span><span lang="EN-CA" style="font-family: Arial;"><b>:<o:p></o:p></b></span></span></div>
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<li><span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span" style="font-family: Arial, serif;"><a href="http://en.wikipedia.org/wiki/Suboccipital_triangle"><span class="Apple-style-span" style="color: #3366ff;">Suboccipital muscles</span></a></span></span></li>
<li><span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span" style="font-family: Arial, serif;"><a href="http://en.wikipedia.org/wiki/Splenius_capitis_muscle"><span class="Apple-style-span" style="color: #3366ff;">Splenius Capitus</span></a></span></span></li>
<li><span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span" style="font-family: Arial, serif;"><a href="http://en.wikipedia.org/wiki/Semispinalis_capitis"><span class="Apple-style-span" style="color: #3366ff;">Semispinalis Capitus</span></a></span></span></li>
<li><span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span" style="font-family: Arial, serif;"><a href="http://en.wikipedia.org/wiki/Trapezius_muscle"><span class="Apple-style-span" style="color: #3366ff;">Trapezius</span></a></span></span></li>
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<span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span class="body1"><span lang="EN-CA" style="font-family: Arial;">Our clinical experience has shown that the majority of chronic tension headaches can be completely resolved or substantially reduced by using soft tissue therapy <a href="http://kinetichealthcalgary.blogspot.com/2010/05/active-release-techniques-art.html"><span class="Apple-style-span" style="color: #3366ff;">(</span></a><a href="http://kinetichealthcalgary.blogspot.com/2010/05/active-release-techniques-art.html"><span class="Apple-style-span" style="color: #3366ff;">Active Release Techniques</span></a>, <a href="http://www.grastontechnique.com/"><span class="Apple-style-span" style="color: #3366ff;">Graston Techniuqe</span></a>, Fascial Manipulation, or Massage therapy) in conjunction with <a href="http://www.releaseyourbody.com/products/Exercises-for-the-Jaw-to-Shoulder-%252d-Release-Your-Kinetic-Chain.html"><span class="Apple-style-span" style="color: #3366ff;">the correct exercise program</span></a>.</span></span></span></div>
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<span lang="EN-CA" style="font-family: Arial; font-size: 100%;"><span style="color: #393939; font-family: ArialMT;"><span style="color: black; font-family: Arial;"><span style="color: #262626; font-family: Arial;"><span style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial;"><span style="color: black; font-family: Arial;"><span style="color: #0c0c0c; font-family: Arial;">This information is derived from our Release Your Kinetic Chain Exercise Series. If you would like to more information or to purchase our books please go to <a href="http://www.releaseyourbody.com/"><span style="color: #002bff; text-decoration: none;">www.releaseyourbody.com</span></a> . </span></span></span></span></span></span></span></span></span></div>
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com2tag:blogger.com,1999:blog-2476502435458493190.post-2828860227238797112012-02-02T11:33:00.007-07:002012-12-31T13:23:39.328-07:00Lateral Foot Pain - Cuboid Syndrome<a href="http://www2.macleans.ca/wp-content/uploads/2012/01/MAC02_FEET01_wide.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://www2.macleans.ca/wp-content/uploads/2012/01/MAC02_FEET01_wide.jpg" style="cursor: hand; cursor: pointer; float: left; height: 277px; margin: 0 10px 10px 0; width: 660px;" /></a><br />
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-US" style="font-family: ";">Cuboid syndrome is a condition that causes lateral foot pain. In forty percent of cases Cuboid syndrome is associated with </span><span lang="EN-US" style="font-family: ";"><a href="http://kinetichealthcalgary.blogspot.com/2010/08/ankle-sprains-or-inversion-sprains-part.html"><span class="Apple-style-span" style="color: #3366ff;">lateral ankle sprains (inversion sprain)</span></a></span><span lang="EN-US" style="font-family: ";">. This syndrome affects the joint (capsule), ligaments, and tendons (</span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Peroneus_longus"><span class="Apple-style-span" style="color: #3366ff;">peroneus longus tendon</span></a></span><span lang="EN-US" style="font-family: ";">).</span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-US" style="font-family: ";">This syndrome is defined as a “minor disruption or subluxation of the structural congruity of the </span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Calcaneocuboid_articulation"><span class="Apple-style-span" style="color: #3366ff;">calcaneocuboid</span></a></span><span lang="EN-US" style="font-family: ";"> portion of the midtarsal joint”. In laymen’s terms, the </span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Cuboid_bone"><span class="Apple-style-span" style="color: #3366ff;">cuboid bone</span></a></span><span lang="EN-US" style="font-family: ";"> has moved from its normal position in the joint.</span></span></div>
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<span lang="EN-US" style="font-family: "; font-size: 100%;">It is a common syndrome, but not well-recognized by practitioners. Cuboid syndrome also goes by several other names: subluxated cuboid, dropped cuboid, cuboid fault syndrome, and lateral plantar neuritis.</span></div>
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<b><span lang="EN-US" style="font-family: "; font-size: 100%;">Anatomy/Biomechanics</span></b></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-US" style="font-family: ";">The </span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Calcaneocuboid_articulation"><span class="Apple-style-span" style="color: #3366ff;">calcaneocuboid joint</span></a></span><span lang="EN-US" style="font-family: ";"> is a vital link in lateral foot stability. This joint is susceptible to sudden injury or chronic strain, which can cause this joint to partially dislocate or subluxate.</span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-US" style="font-family: ";">The <a href="http://en.wikipedia.org/wiki/Cuboid_bone"><span class="Apple-style-span" style="color: #3366ff;">cuboid</span></a><a href="http://en.wikipedia.org/wiki/Cuboid_bone"><span class="Apple-style-span" style="color: #3366ff;"> </span></a></span><span lang="EN-US" style="font-family: ";"><span style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Cuboid_bone"><span class="Apple-style-span" style="color: #3366ff;">bone</span></a></span></span><span lang="EN-US" style="font-family: ";"> is one of the seven </span><span lang="EN-US" style="font-family: ";"><span style="font-family: ";"><a href="http://media-2.web.britannica.com/eb-media/07/99107-004-B9666996.jpg"><span class="Apple-style-span" style="color: #3366ff;">tarsal</span></a></span></span><span lang="EN-US" style="font-family: ";"><a href="http://media-2.web.britannica.com/eb-media/07/99107-004-B9666996.jpg"><span class="Apple-style-span" style="color: #3366ff;"> bones</span></a></span><span lang="EN-US" style="font-family: ";"> of the </span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Foot"><span style="color: black; font-family: ";">foot</span></a></span><span lang="EN-US" style="font-family: ";">.</span></span></div>
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<li class="MsoNormal"><span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-US" style="font-family: ";">Joint Anatomy: The cuboid articulates with the fourth and fifth metatarsals forming a joint (</span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Tarsometatarsal_articulations"><span class="Apple-style-span" style="color: #3366ff;">tarsometatarsal joint</span></a></span><span lang="EN-US" style="font-family: ";">). It also articulates with the heel bone (calcaneus), forming a joint (</span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Calcaneocuboid_articulation"><span class="Apple-style-span" style="color: #3366ff;">calcaneocuboid joint</span></a></span><span lang="EN-US" style="font-family: ";">). On the inside (medially) the cuboid articulates with two bones (</span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Lateral_cuneiform_bone"><span class="Apple-style-span" style="color: #3366ff;">lateral cuneiform</span></a></span><span lang="EN-US" style="font-family: ";"> and the </span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Navicular_bone"><span class="Apple-style-span" style="color: #3366ff;">navicular</span></a></span><span lang="EN-US" style="font-family: ";">). An alteration of the cuboid can have a considerable effect on the joint biomechanics of the foot.</span></span></li>
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<span lang="EN-US" style="font-family: "; font-size: 100%;">If we were to view the bottom of the cuboid bone we would see a groove where the tendon of the peroneus longus muscle runs along it.</span></div>
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<li class="MsoNormal"><span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-US" style="font-family: ";">Peroneus Anatomy: The </span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Peroneus_longus"><span class="Apple-style-span" style="color: #3366ff;">peroneus longus muscle</span></a></span><span lang="EN-US" style="font-family: ";"> originates on the lateral lower leg (</span><span lang="EN-US" style="font-family: ";">upper one-third of the </span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Fibula"><span class="Apple-style-span" style="color: #3366ff;">fibula</span></a></span><span lang="EN-US" style="font-family: ";">). It then runs down around the outside of the ankle (</span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Malleolus"><span class="Apple-style-span" style="color: #3366ff;">lateral malleolus</span></a></span><span lang="EN-US" style="font-family: ";">) then through the grove on the bottom of the </span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Cuboid_bone"><span class="Apple-style-span" style="color: #3366ff;">cuboid</span></a></span><span lang="EN-US" style="font-family: ";">. It then inserts into the base of the </span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/First_metatarsal_bone"><span class="Apple-style-span" style="color: #3366ff;">first metatarsal</span></a></span><span lang="EN-US" style="font-family: ";"> (and cuneiform).</span></span></li>
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<span class="Apple-style-span" style="font-size: 100%;"><span lang="EN-US" style="font-family: ";">The </span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Peroneus_longus"><span class="Apple-style-span" style="color: #3366ff;">peroneus longus</span></a></span><span lang="EN-US" style="font-family: ";"> acts as a stabilizer of the forefoot. The </span><span lang="EN-US" style="font-family: ";"><a href="http://en.wikipedia.org/wiki/Cuboid_bone"><span class="Apple-style-span" style="color: #3366ff;">cuboid bone</span></a></span><span lang="EN-US" style="font-family: ";"> acts as a pulley which increases mechanical advantage for the peroneus longus muscle.</span></span></div>
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<b><span lang="EN-US" style="font-family: "; font-size: 100%;">Causes</span></b></div>
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<span lang="EN-US" style="font-family: "; font-size: 100%;">A single impact injury or repetitive motion can cause this syndrome to occur. Runners and dancers (especially ballet dancers) are susceptible to this injury because of the high levels of repetitive impact. In addition basketball players or racquet sport players also are susceptible due to the lateral motions required to play these sports.</span></div>
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<span lang="EN-US" style="font-family: "; font-size: 100%;">If a person abnormally pronates their foot during the push off phase of gait, they will be more susceptible to a cuboid injury. Excessive pronation causes an increase in force transferred to the cuboid bone which causes instability and a resultant injury.</span></div>
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<span lang="EN-US" style="font-family: "; font-size: 100%;"><b><span lang="EN-US" style="font-family: ";">Symptoms</span></b></span></div>
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<span lang="EN-US" style="font-family: "; font-size: 100%;"><span lang="EN-US" style="font-family: ";">Patients who have cuboid syndrome often complain of lateral foot pain, or weakness in their feet. Pain from cuboid syndrome can also radiate to the front of the ankle. This pain is often more noticeable during time of exertion (</span><span lang="EN-US" style="font-family: ";">toe-off portion of the gait cycle),</span><span lang="EN-US" style="font-family: ";"> or on impact.</span></span></div>
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<span lang="EN-US" style="font-family: "; font-size: 100%;"><span lang="EN-US" style="font-family: ";">The type of pain found in cuboid syndrome may not be a very good indication of this condition.Pain can be intermittent, or persistent, it can also develop suddenly or slowly over a period of time.</span></span></div>
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<span lang="EN-US" style="font-family: "; font-size: 100%;"><b><span lang="EN-US" style="font-family: ";">Diagnosis and Imaging</span></b></span></div>
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<span lang="EN-US" style="font-family: "; font-size: 100%;"><span lang="EN-US" style="font-family: ";">Upon physical examination, the patient may have pain directly over the <a href="http://en.wikipedia.org/wiki/Cuboid_bone"><span class="Apple-style-span" style="color: #3366ff;">cuboid bone</span></a> (especially when </span><span lang="EN-US" style="font-family: ";">pressure is applied <a href="http://dictionary.reference.com/browse/dorsal"><span class="Apple-style-span" style="color: #3366ff;">dorsally</span></a> on the <a href="http://www.ehow.com/facts_5635754_plantar-surface-foot_.html"><span class="Apple-style-span" style="color: #3366ff;">plantar surface</span></a>)</span><span lang="EN-US" style="font-family: ";">. In some cases there may be bruising, redness and swelling. Range of motion in the ankle is often limited in cuboid syndrome (<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglxIxl7fFDyfcniP8MuRskTbG-eopXjU_9O_lJgZSxmzBa3RUvl1YlSKRwwZ4vi-cwJOEyTIjXl5giZMeu5V1Koxcqu4F1xZldK0JeeKRVpdwgH8qpp9KsT2lfWZ1LoMfB-xj6YvPD_Ww/s1600-h/Dorsi+%26+plantarflexion.jpg"><span class="Apple-style-span" style="color: #3366ff;">dorsi and plantar flexion</span></a>).</span></span></div>
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<span lang="EN-US" style="font-family: "; font-size: 100%;"><span lang="EN-US" style="font-family: ";">X-rays, <a href="http://en.wikipedia.org/wiki/X-ray_computed_tomography"><span class="Apple-style-span" style="color: #3366ff;">CT scans</span></a> or <a href="http://en.wikipedia.org/wiki/Magnetic_resonance_imaging"><span class="Apple-style-span" style="color: #3366ff;">MRI</span></a>s are of little value in the diagnosis of cuboid syndrome. The only reason an X-ray is of value in the diagnosis of this syndrome is to rule out fractures or some type of pathological condition.</span><span lang="EN-US" style="font-family: ";"></span></span></div>
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<span lang="EN-US" style="font-family: "; font-size: 100%;"><b><span lang="EN-US" style="font-family: ";">Treatment</span></b></span></div>
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<span lang="EN-US" style="font-family: "; font-size: 100%;"><span lang="EN-US" style="font-family: ";">Several forms of manual therapy can be used in treating this condition. The sooner that treatment is implemented the faster the results will be.</span></span></div>
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<li class="MsoNormal"><span lang="EN-US" style="font-family: "; font-size: 100%;"><b><span lang="EN-US" style="font-family: ";">Manipulation: </span></b><span lang="EN-US" style="font-family: ";">One of the most successful treatments we have found is manual manipulation. A therapist training in extremity manipulation (chiropractor, physiotherapist, podiatrist) can often reduce the pain of cuboid syndrome in a short period of time.</span></span></li>
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<li class="MsoNormal" style="line-height: 16pt; margin-bottom: 16pt;"><span lang="EN-US" style="font-family: "; font-size: 100%;"><b><span lang="EN-US" style="font-family: ";">Soft tissue techniques:</span></b><span lang="EN-US" style="font-family: ";"> Techniques such as <a href="http://www.activerelease.com/"><span class="Apple-style-span" style="color: #3366ff;">Active Release</span></a>, <a href="http://www.grastontechnique.com/"><span class="Apple-style-span" style="color: #3366ff;">Graston</span></a>, Massage Therapy, and <a href="http://www.fascialmanipulation.com/Info/tabid/88/Default.aspx"><span class="Apple-style-span" style="color: #3366ff;">Fascial Manipulation</span></a> can also be of great help. The key is to work with all of the structures involved in the kinetic chain, not only at the site of pain. These structures could be anywhere from the foot right up to the hip.</span></span></li>
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<li class="MsoNormal" style="line-height: 16pt; margin-bottom: 16pt;"><span lang="EN-US" style="font-family: "; font-size: 100%;"><span lang="EN-US" style="font-family: ";">For example we know that the <a href="http://en.wikipedia.org/wiki/Peroneus_longus"><span class="Apple-style-span" style="color: #3366ff;">peroneus longus muscle</span></a> is involved in plantar flexion of ankle, and that this greatly affects <a href="http://en.wikipedia.org/wiki/Cuboid_bone"><span class="Apple-style-span" style="color: #3366ff;">cuboid</span></a> stability. A problem with the peroneus longus could create an alteration in the normal plantar flexion movement. Even though the peroneus longus is most likely involved in this injury, we cannot take it for granted that this is the only <a href="http://en.wikipedia.org/wiki/Plantarflexion"><span class="Apple-style-span" style="color: #3366ff;">plantar flexor</span></a> affected. Treatment of all plantar flexors and their <a href="http://en.wikipedia.org/wiki/Antagonist_(muscle)"><span class="Apple-style-span" style="color: #3366ff;">antagonist muscles</span></a>, the <a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexors</span></a>, is often needed for a full resolution.</span></span></li>
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<li class="MsoNormal" style="line-height: 16pt; margin-bottom: 16pt;"><span lang="EN-US" style="font-family: "; font-size: 100%;"><b><span lang="EN-US" style="font-family: ";">Plantar flexors</span></b><span lang="EN-US" style="font-family: ";">: Calf muscles (<a href="http://en.wikipedia.org/wiki/Gastrocnemius_muscle"><span class="Apple-style-span" style="color: #3366ff;">Gastrocnemius</span></a> & <a href="http://en.wikipedia.org/wiki/Soleus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Soleus</span></a>), <a href="http://en.wikipedia.org/wiki/Tibialis_posterior_muscle"><span class="Apple-style-span" style="color: #3366ff;">Tibialis Posterior</span></a>, <a href="http://en.wikipedia.org/wiki/Flexor_digitorum_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Flexor Digitorum Longus</span></a>, <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Flexor Hallucis Longus</span></a>, <a href="http://en.wikipedia.org/wiki/Peroneus_longus"><span class="Apple-style-span" style="color: #3366ff;">Peroneus Longus</span></a>, <a href="http://en.wikipedia.org/wiki/Peroneus_brevis"><span class="Apple-style-span" style="color: #3366ff;">Peroneus Brevis</span></a>, and <a href="http://en.wikipedia.org/wiki/Plantaris_muscle"><span class="Apple-style-span" style="color: #3366ff;">Plantaris</span></a>.</span></span></li>
<li class="MsoNormal" style="line-height: 16pt; margin-bottom: 16pt;"><span lang="EN-US" style="font-family: "; font-size: 100%;"><b><span lang="EN-US" style="font-family: ";">Dorsi flexors</span></b><span lang="EN-US" style="font-family: ";">: <a href="http://en.wikipedia.org/wiki/Tibialis_anterior_muscle"><span class="Apple-style-span" style="color: #3366ff;">Tibialis Anterior</span></a>, <a href="http://en.wikipedia.org/wiki/Extensor_digitorum_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Extensor Digitorum Longus</span></a>, <a href="http://en.wikipedia.org/wiki/Extensor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Extensor Hallucis Longus</span></a>.</span></span></li>
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<li class="MsoNormal" style="line-height: 16pt; margin-bottom: 16pt;"><span lang="EN-US" style="font-family: "; font-size: 100%;"><b><span lang="EN-US" style="font-family: ";">Exercise:</span></b><span lang="EN-US" style="font-family: ";"> Exercises should focus on stretching the <a href="http://en.wikipedia.org/wiki/Peroneus_longus"><span class="Apple-style-span" style="color: #3366ff;">peroneus longus</span></a> and the calf muscles. These stretches are combined with strengthening the extrinsic muscles of the foot. In addition, it is essential to perform balance exercises so that the injury does not reoccur.Please go to </span><span lang="EN-US" style="font-family: ";"><a href="http://www.activerelease.com/"><span style="font-family: ";"><span class="Apple-style-span" style="color: #3366ff;">www.releaseyourbody.com</span></span></a></span><span lang="EN-US" style="font-family: ";"> for a specific exercise needed to rehabilitate this injury.</span></span></li>
<li class="MsoNormal" style="line-height: 16pt; margin-bottom: 16pt;"><span lang="EN-US" style="font-family: "; font-size: 100%;"><b><span lang="EN-US" style="font-family: ";">Orthotics:</span></b><span lang="EN-US" style="font-family: ";"> Custom fit orthotics will help to correct abnormal <a href="http://www.thestretchinghandbook.com/archives/pronation-supination.php"><span class="Apple-style-span" style="color: #3366ff;">pronation and supination</span></a>that may be leading to cuboid syndrome.</span></span></li>
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com3tag:blogger.com,1999:blog-2476502435458493190.post-87237148732726380362012-02-01T23:14:00.004-07:002012-12-31T13:24:03.973-07:00Medial Ankle Pain - Dancer’s Tendonitis<a href="http://www.campuscircle.com/LA%20Places/images/121250.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://www.campuscircle.com/LA%20Places/images/121250.jpg" style="cursor: hand; cursor: pointer; float: left; height: 365px; margin: 0 10px 10px 0; width: 586px;" /></a><br />
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An injury to the <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Flexor Hallucis Longus</span></a> (<a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">FHL</span></a>) tendon causes medial ankle pain or pain on the bottom of the foot. FHL injury is a condition that is often overlooked or misdiagnosed. This injury affects dancers, runners, soccer players, and any other athlete who performs repeated, propulsive forces, or jumping. Injury of the<i><a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Flexor Halicus Longus</span></a></i></span><span style="font-family: Arial;"> muscle is sometimes called “Dancer’s tendonitis” but it is not limited to just dancers. Image </span></span><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: Arial, Helvetica, sans-serif;"><a href="http://www.alvinailey.org/"><span class="Apple-style-span" style="color: #3366ff;">Alvin Ailey American Dance Theater</span></a> dancer Constance Stamatiou.</span></span></span><br />
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<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span" style="font-family: Arial;"><span style="font-family: Arial;">The <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Flexor Hallucis Longus</span></a> (<a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">FHL</span></a>) muscle allows you to point your big toe (plantar-flexing your big toe) and stabilizes the <a href="http://en.wikipedia.org/wiki/Subtalar_joint"><span class="Apple-style-span" style="color: #3366ff;">Subtaler Joint</span></a>. The Subtaler Joint is located between two bones in your ankle - the </span><span style="font-family: Helvetica;"><span style="font-family: Arial; text-decoration: none;"><a href="http://en.wikipedia.org/wiki/Talus_bone"><span class="Apple-style-span" style="color: #3366ff;">Talus</span></a></span></span><span style="font-family: Arial;">and the </span><span style="font-family: Helvetica;"><span style="font-family: Arial; text-decoration: none;"><a href="http://en.wikipedia.org/wiki/Calcaneus"><span class="Apple-style-span" style="color: #3366ff;">Calcaneus</span></a></span></span><span style="font-family: Arial;">. The <a href="http://en.wikipedia.org/wiki/Subtalar_joint"><span class="Apple-style-span" style="color: #3366ff;">Subtaler Joint </span></a>allows movement of the heel toward the medial plane (</span><span style="font-family: Helvetica;"><a href="http://en.wikipedia.org/wiki/Inversion_(kinesiology)"><span style="color: windowtext; font-family: Arial; text-decoration: none;">inversion</span></a>)</span><span style="font-family: Arial;"> as well as movement of the heel towards the lateral plane (</span><span style="font-family: Helvetica;"><a href="http://en.wikipedia.org/wiki/Eversion_(kinesiology)"><span style="color: windowtext; font-family: Arial; text-decoration: none;">eversion</span></a></span><span style="font-family: Arial;">). </span></span></span></div>
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<span style="font-family: Arial;"><b>Anatomy/Biomechanics of Medial Ankle Pain</b></span></div>
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<span style="font-family: Arial;">The <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Flexor Hallucis Longus </span></a>muscle is located deep under your calf muscles (the most lateral muscle of the <a href="http://en.wikipedia.org/wiki/Posterior_compartment_of_leg"><span class="Apple-style-span" style="color: #3366ff;">deep compartment</span></a>). The FHL originates on the lateral lower leg (distal 2/3 of <a href="http://en.wikipedia.org/wiki/Fibula"><span class="Apple-style-span" style="color: #3366ff;">Fibula</span></a>). It then travels at an oblique angle (crosses the posterior surface of <a href="http://en.wikipedia.org/wiki/Tibia"><span class="Apple-style-span" style="color: #3366ff;">Tibia</span></a>) down towards the medial ankle (posterior surface of <a href="http://en.wikipedia.org/wiki/Talus_bone"><span class="Apple-style-span" style="color: #3366ff;">Talus</span></a>) and travels under a section of the heel bone (<a href="http://en.wikipedia.org/wiki/Sustentaculum_tali"><span class="Apple-style-span" style="color: #3366ff;">Sustentaculum Tali</span></a> of <a href="http://en.wikipedia.org/wiki/Calcaneus"><span class="Apple-style-span" style="color: #3366ff;">Calcaneus</span></a>). The FHL then passes under the sole of the foot (between the two heads of the <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_brevis_muscle"><span class="Apple-style-span" style="color: #3366ff;">FHB</span></a>) and inserts into the base of the big toe (base of the <a href="http://www.eorthopod.com/images/ContentImages/foot/foot_claw/foot_clawtoes_anat02.jpg"><span class="Apple-style-span" style="color: #3366ff;">Distal Phalanx</span></a> of Hallax).</span></div>
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<span style="font-family: Arial;">As mentioned the <a href="http://www.massagetoday.com/content/images/lowe_fig1_17954_1_1_5892_17956_1_1_2052.gif"><span class="Apple-style-span" style="color: #3366ff;">FHL Tendon</span></a> curves around a structure called the <a href="http://en.wikipedia.org/wiki/Sustentaculum_tali"><span class="Apple-style-span" style="color: #3366ff;">Sustentaculum Tali</span></a>. The<a href="http://en.wikipedia.org/wiki/Sustentaculum_tali"><span class="Apple-style-span" style="color: #3366ff;">Sustentaculum Tali</span></a> is a bony section on the inside of the heel bone (<a href="http://en.wikipedia.org/wiki/Calcaneus"><span class="Apple-style-span" style="color: #3366ff;">Calcaneus</span></a>). This is often a site of friction and irritation for the FHL tendon. The FHL tendon also travels between the two<a href="http://en.wikipedia.org/wiki/Sesamoid_bone"><span class="Apple-style-span" style="color: #3366ff;">Sesamoid bones</span></a> just behind the big toe (<a href="http://en.wikipedia.org/wiki/Metatarsophalangeal_articulations"><span class="Apple-style-span" style="color: #3366ff;">Metatarso-Phalangeal Joint</span></a>). The sheath that surrounds the FHL tendon is often irritated.</span></div>
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<span style="font-family: Arial;"><b>Causes and Presentation of Medial Ankle Pain</b></span></div>
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<span style="font-family: Arial;">The repetitive motion of pushing-off with your foot (<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglxIxl7fFDyfcniP8MuRskTbG-eopXjU_9O_lJgZSxmzBa3RUvl1YlSKRwwZ4vi-cwJOEyTIjXl5giZMeu5V1Koxcqu4F1xZldK0JeeKRVpdwgH8qpp9KsT2lfWZ1LoMfB-xj6YvPD_Ww/s1600-h/Dorsi+%26+plantarflexion.jpg"><span class="Apple-style-span" style="color: #3366ff;">plantar flexion</span></a>) during dance, running, soccer, and jumping can cause injury to the FHL.</span></div>
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<span style="font-family: Arial;">Injury to the FHL tendon and muscle can present in a variety of ways - sometimes involving inflammation and sometimes not. Injury to the tendon without inflammation is refer to as a “<a href="http://www.burlingtonsportstherapy.com/blog/tendinosis-tendinopathy-or-tendonitis/"><span class="Apple-style-span" style="color: #3366ff;">Tendinopathy</span></a>”. Tendinopathy refers to a degenerative lesion in the tendon without affecting the tendon sheath that surrounds the tendon.</span></div>
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<span style="font-family: Arial;">When FHL inflammation (tendonitis) is present in the foot, it usually occurs in one of the following three locations.</span></div>
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<span style="font-family: Arial;">1.<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;">Inside of the ankle (<a href="http://www.radsource.us/_images/1004_5.jpg"><span class="Apple-style-span" style="color: #3366ff;">fibro-osseous tunnel along the Posteromedial Ankle</span></a>).<o:p></o:p></span></div>
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<span style="font-family: Arial;">2.<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;">At the “Knot of Henry” – a section just behind the big toe (<a href="http://en.wikipedia.org/wiki/First_metatarsal_bone"><span class="Apple-style-span" style="color: #3366ff;">first metatarsal</span></a>) where the FDL muscle crosses the FHL tendon.<o:p></o:p></span></div>
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<span style="font-family: Arial;">3.<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;">Just behind the big toe by the <a href="http://www.theodora.com/anatomy/the_sesamoid_bones.html"><span class="Apple-style-span" style="color: #3366ff;">Sesamoids bone</span></a>.<o:p></o:p></span></div>
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<span style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;">A Sesamoid bone holds its tendon away from the center of the joint and acts to increase mechanical force.</span></div>
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<span style="font-family: Arial;">When the FHL tendon becomes nodular, a condition called Hallux Saltans can develop. Hallux Saltans is similar to trigger finger in the hand, except it occurs in the big toe. Triggering of the toe occurs when the nodular thickening of the tendon snaps through the fibro-osseous tunnel. This causes a jerking motion, much like a trigger finger.</span></div>
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<span style="font-family: Arial;">If not addressed Hallux Saltans can contribute to the progression of an additional condition called <a href="http://emedicine.medscape.com/article/1232717-overview"><span class="Apple-style-span" style="color: #3366ff;">Hallux Rigidus</span></a>. Hallux Rigidus means "stiff great toe". Hallux Rigidus is the second most common disorder of the <a href="http://en.wikipedia.org/wiki/Metatarsophalangeal_articulations"><span class="Apple-style-span" style="color: #3366ff;">first MTP joint</span></a>. The most common injury is a <a href="http://en.wikipedia.org/wiki/Bunion"><span class="Apple-style-span" style="color: #3366ff;">bunion</span></a> - otherwise known as <a href="http://en.wikipedia.org/wiki/Bunion"><span class="Apple-style-span" style="color: #3366ff;">Hallux Valgus</span></a>.</span></div>
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<span class="Apple-style-span" style="font-family: Arial; font-size: 100%;"><b>Special Considerations For The Dancer</b></span></div>
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<span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">Injury to the <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">FHL</span></a> in dancers is often caused by the repetitive motion of changing position from a <a href="http://www.womenslifelink.com/wp-content/uploads/2009/07/plie.jpg"><span class="Apple-style-span" style="color: #3366ff;">plié position</span></a> to a <a href="http://www.womenslifelink.com/wp-content/uploads/2009/07/releve.jpg"><span class="Apple-style-span" style="color: #3366ff;">relevé position</span></a>. This action produces a force that is 10 times the dancer’s body weight.</span></div>
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<span style="font-family: Arial; font-size: 100%;">Ideally, for greater stability and increased propulsion, the foot should be in a <a href="http://www.orthoticshop.com/image/foot-inversion-supination.jpg"><span class="Apple-style-span" style="color: #3366ff;">supinated position</span></a> at the heel during push-off. For a dancer, any action that causes a reduction in <a href="http://www.eorthopod.com/images/ContentImages/knee/knee_patellar_tendonitis/plantarflexion_dorsiflexion.jpg"><span class="Apple-style-span" style="color: #3366ff;">plantar flexion</span></a>motion can create an <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">FHL</span></a> injury. Biomechanically, a lack of plantar flexion leads to a prolonged <a href="http://www.orthoticshop.com/image/foot-pronation-diagram.jpg"><span class="Apple-style-span" style="color: #3366ff;">pronation position</span></a> of the foot when pushing off in the Propulsion Phase.</span></div>
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<span style="font-family: Arial; font-size: 100%;">In dancers, the <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">FHL</span></a> tendon is often compressed while performing a <a href="http://www.womenslifelink.com/wp-content/uploads/2009/07/releve.jpg"><span class="Apple-style-span" style="color: #3366ff;">relevé position</span></a> and is over-stretched while performing a <a href="http://www.womenslifelink.com/wp-content/uploads/2009/07/plie.jpg"><span class="Apple-style-span" style="color: #3366ff;">plié postion</span></a>. In such a case, the dancer will feel posterior medial ankle pain when performing the <a href="http://www.womenslifelink.com/wp-content/uploads/2009/07/plie.jpg"><span class="Apple-style-span" style="color: #3366ff;">plié</span></a>. (Photo - <a href="http://www.dancetheatreofharlem.com/"><span class="Apple-style-span" style="color: #3366ff;">Dance Theatre of Harlem</span></a>).</span></div>
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<span style="font-family: Arial; font-size: 100%;"><b>Diagnosis and Imaging - FHL Injury</b></span></div>
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<span style="font-family: Arial; font-size: 100%;">X-rays for this condition are not very specific. X-Rays are good for ruling out fractures (<a href="http://www.myfootshop.com/images/medical/x-rays/calcaneal_fracture_x-ray_mod.jpg"><span class="Apple-style-span" style="color: #3366ff;">Calcaneus</span></a>, <a href="http://emedicine.medscape.com/article/398578-media"><span class="Apple-style-span" style="color: #3366ff;">Distal Medial Malleolus</span></a>, or <a href="http://www.footphysicians.com/footankleinfo/os_trigonum_syndrome.htm"><span class="Apple-style-span" style="color: #3366ff;">Os Trigonum</span></a>) that may cause an impingement of the <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">FHL</span></a> tendon. It is important to note that X-Rays will not provide a definitive diagnosis of <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">FHL</span></a> injuries.</span></div>
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<span style="font-family: Arial; font-size: 100%;">A good history is much more definitive, especially when accompanied by a full physical examination and an <a href="http://en.wikipedia.org/wiki/Magnetic_resonance_imaging"><span class="Apple-style-span" style="color: #3366ff;">MRI</span></a>. MRI imaging is an excellent resource for showing damage to tissue fibers, inflammation, and swelling (<a href="http://en.wikipedia.org/wiki/Edema"><span class="Apple-style-span" style="color: #3366ff;">edema</span></a>).</span></div>
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<span style="font-family: Arial; font-size: 100%;">If the MRI is not available or is too expensive, a CT scan (<a href="http://en.wikipedia.org/wiki/X-ray_computed_tomography"><span class="Apple-style-span" style="color: #3366ff;">Computed Tomography</span></a>) can prove to be a useful alternative.</span></div>
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<span style="font-family: Arial; font-size: 100%;"><b>Treatment</b></span></div>
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<span style="font-family: Arial; font-size: 100%;">In most cases, <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">FHL</span></a> syndrome (involving partial tears, <a href="http://en.wikipedia.org/wiki/Tendinosis"><span class="Apple-style-span" style="color: #3366ff;">tendinosis</span></a>, or inflammatory conditions) responds well to conservative care. However, a complete tear of the <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">FHL</span></a> tendon may require corrective surgery since serious cases of <a href="http://en.wikipedia.org/wiki/Flexor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">FHL</span></a> injury could end an athlete’s career.</span></div>
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<span style="font-family: Arial; font-size: 100%;">Conservative care includes:</span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;">Ice or heat depending on stage and type of injury (inflammation or not). See our <a href="http://kinetichealthcalgary.blogspot.com/2010/05/cold-therapyicing.html"><span class="Apple-style-span" style="color: #3366ff;">Icing</span></a> and<a href="http://kinetichealthcalgary.blogspot.com/2010/05/heat-therapy.html"><span class="Apple-style-span" style="color: #3366ff;">Heating</span></a> blog.<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;">Reduction in activity. Usually, some modification in all activities is necessary.<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;">Supports (crutches or <a href="http://orthopedics.about.com/b/2008/01/26/walking-boots.htm"><span class="Apple-style-span" style="color: #3366ff;">walker boot</span></a>) can be beneficial.<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;">Taping – Kinesio Taping. At Kinetic Health we use <a href="http://www.nucapmedical.com/index.html"><span class="Apple-style-span" style="color: #3366ff;">SpiderTech Kineso-taping</span></a>.<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;">Soft-tissue and joint mobilization (<a href="http://www.activerelease.com/"><span class="Apple-style-span" style="color: #3366ff;">Active Release</span></a>, <a href="http://www.grastontechnique.com/"><span class="Apple-style-span" style="color: #3366ff;">Graston Techniques</span></a>, Massage, and <a href="http://www.fascialmanipulation.com/"><span class="Apple-style-span" style="color: #3366ff;">Fascial Manipulation</span></a>).<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;">Inflammatory strategy implementation (medication for no longer than seven days). See our<a href="http://kinetichealthcalgary.blogspot.com/2009/06/reducing-inflammation.html"><span class="Apple-style-span" style="color: #3366ff;">blog about Reducing Inflammation</span></a>.<o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="color: #393939; font-family: ArialMT;">Exercises for increased strength, flexibility and balance. Go to <a href="http://www.releaseyourbody.com/"><span class="Apple-style-span" style="color: #3366ff;">www.releaseyourbody.com</span></a>for exercises you can use to treat this condition.</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="color: #393939; font-family: ArialMT;">Biomechanical corrections (footwear or <a href="http://www.kintecfootlabs.com/orthotics.php"><span class="Apple-style-span" style="color: #3366ff;">Orthotics</span></a>) .</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="color: #393939; font-family: ArialMT;">A gradual return to activities.</span></span></div>
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com4tag:blogger.com,1999:blog-2476502435458493190.post-458116396079071392012-01-31T13:40:00.010-07:002012-12-31T13:24:24.789-07:00Shin Splints - Symptoms, Causes, Diagnosis, Treatment<a href="http://www.more.com/sites/default/files/imagecache/slideshow_thickbox/opener.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://www.more.com/sites/default/files/imagecache/slideshow_thickbox/opener.jpg" style="cursor: hand; cursor: pointer; float: left; height: 540px; margin: 0 10px 10px 0; width: 315px;" /></a><br />
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<span class="Apple-style-span" style="font-size: 100%;">One of the most common running injuries we treat in our clinic is shin splints or Medial Tibial Stress Syndrome (MTSS). Shin splints cause one in five athletes to stop running. In addition to running, engaging in soccer, rugby, basketball, volleyball, or any sport that involves running or jumping can cause shin splints.</span><br />
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<b><span lang="EN" style="font-family: "; font-size: 100%;">Symptoms</span></b></div>
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<span lang="EN" style="font-family: "; font-size: 100%;">Most people would describe the initial pain of shin splints as a dull ache along the inside of the the lower leg (<a href="http://en.wikipedia.org/wiki/Tibia" style="color: #3366ff;">tibia</a>). Shin splint pain is often felt at the beginning of a run and then diminishes as the run continues, only to return near the end of the run. In this initial stage the pain from shin splints will often dissipate completely with rest. If the shin splints progress, the pain will often be present with both activity and rest. Once shin splints reach the stage of constant pain, a medical professional should be seen to determine if additional injuries are present (<a href="http://en.wikipedia.org/wiki/Stress_fracture" style="color: #3366ff;">stress fractures</a> or<span style="color: #3366ff;"> </span><a href="http://en.wikipedia.org/wiki/Compartment_syndrome" style="color: #3366ff;">compression syndrome</a>).</span></div>
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<span lang="EN" style="font-family: "; font-size: 100%;">The exact location of shin splints is often hard to find, because it is usually more of a diffused pain in the soft tissue (fascia, tendon, muscle) rather than on the bone (<a href="http://en.wikipedia.org/wiki/Tibia" style="color: #3366ff;">tibia</a>) itself.</span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><b>Causes of Shin Splints</b></span></span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;">The most common cause of shin splints is repetitive motion. This is not surprising considering the force of impact of each runner’s stride. A runner’s shins are subject to two to three times the runner’s body weight on foot impact. This high level of force can easily overwhelm the shin muscles (</span><a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexors</span></span></a><span style="font-family: Arial;">) if they are not strong.</span></span></span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;">Shin muscles are called </span><a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexors</span></span></a><span style="font-family: Arial;"> because of the motion they perform with contraction. On contraction the </span><a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexors</span></span></a><span style="font-family: Arial;"> pull the foot up towards your shins, this is what is referred to as </span><a href="http://sports.jrank.org/article_images/sports.jrank.org/dorsiflexion.1.jpg"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexion</span></span></a><span style="font-family: Arial;">. </span></span></span><span style="font-family: Arial; font-size: 100%;">During running, the dorsi flexor muscles also control </span><a href="http://sports.jrank.org/article_images/sports.jrank.org/dorsiflexion.1.jpg" style="font-size: 100%;"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">plantar flexion</span></span></a><span style="font-family: Arial; font-size: 100%;">, through the process of </span><a href="http://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contraction" style="font-size: 100%;"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">eccentric contraction</span></span></a><span style="font-family: Arial; font-size: 100%;">. Eccentric contraction occurs when a muscle elongates while under tension. Controlling plantar flexion of the foot is not an exclusively linear motion. As the foot strikes the ground it is subjected to both rotational forces (</span><a href="http://www.thestretchinghandbook.com/archives/pronation-supination.php" style="font-size: 100%;"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">pronation and supination</span></span></a><span style="font-family: Arial; font-size: 100%;">) and side to side motions.</span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;">Any type of muscle imbalance, or abnormal motion pattern in the ankle, knee or hip could cause increased stress on the </span><a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexors</span></span></a><span style="font-family: Arial;"> as they try to control motion. In other words, the </span><a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexors</span></span></a><span style="font-family: Arial;">may be the site of the shin splints, but the root cause could be far from the location of symptoms. For example, we know that </span><a href="http://en.wikipedia.org/wiki/Foot_type"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">excessive pronation</span></span></a><span style="font-family: Arial;"> (</span><a href="http://en.wikipedia.org/wiki/Flat_feet"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">flat feet</span></span></a><span style="font-family: Arial;">) will increase the load placed on the</span><a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexors</span></span></a><span style="font-family: Arial;"> as they try to control </span><a href="http://en.wikipedia.org/wiki/Plantarflexion"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">plantar flexion</span></span></a><span style="font-family: Arial;">. We also know that weak or imbalanced external hip rotators (</span><a href="http://en.wikipedia.org/wiki/Gluteal_muscles"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="color: #3366ff;">gluteus muscles</span></span></a><span style="font-family: Arial;">) will increase</span><a href="http://www.thestretchinghandbook.com/archives/pronation-supination.php"><span style="color: windowtext; font-family: Arial; text-decoration: none;"> <span class="Apple-style-span" style="color: #3366ff;">pronation</span></span></a><span style="font-family: Arial;"> of the foot. Though it may not be a direct connection, weak external hip rotators could be part of the development and continuation of shin splints.</span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;">When it comes to shin splints, it is important to address the problems in all potential problem areas as well as the symptomatic structures in order to identify the root cause of the problem.</span></span></div>
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<span lang="EN-US"><span style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;"><b>Differential Diagnosis<o:p></o:p></b></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">It is very important in diagnosing shin splints to make sure that you are actually dealing with shin splints and not a stress fracture or a case of compartment syndrome.</span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;"><b>Stress Fractures</b></span></span></span></div>
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<span lang="EN-US"><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;">See our recent blog on <a href="http://kinetichealthcalgary.blogspot.com/2012/01/stress-fracture-what-you-need-to-know.html"><span class="Apple-style-span" style="color: #3366ff;">Stress Fractures</span></a> to review this condition.</span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span lang="EN" style="font-family: Arial;"><b>Compartment Syndrome</b></span><span lang="EN" style="font-family: Arial;"><o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">Another condition that must be ruled out is <a href="http://en.wikipedia.org/wiki/Compartment_syndrome"><span class="Apple-style-span" style="color: #3366ff;">compartment syndrome</span></a> (CS). The muscles of our legs are divided into rigid compartments. These compartments are bound by strong fibrous tissue (deep fascia), and bones.<o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">The anterior compartment contains some very important structures. It contains the dorsi flexors, the muscles directly linked to shin splints.<o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span style="font-family: Arial;"><b>Anterior compartment</b></span><span style="font-family: Arial;"> Contains:<o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span class="Apple-style-span" style="color: #3366ff;">Dorsiflexion</span></a> muscles of the ankle and foot<o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Tibialis_anterior_muscle"><span class="Apple-style-span" style="color: #3366ff;">Tibialis anterior</span></a><o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Extensor_digitorum_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Extensor digitorum longus</span></a><o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Extensor_hallucis_longus_muscle"><span class="Apple-style-span" style="color: #3366ff;">Extensor hallucis longus</span></a><o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span style="font-family: ";">o<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Peroneus_tertius"><span class="Apple-style-span" style="color: #3366ff;">Peroneus tertius</span></a><o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Anterior_tibial_artery"><span class="Apple-style-span" style="color: #3366ff;">Anterior tibial artery</span></a><o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span style="font-family: Symbol;">·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;"><a href="http://en.wikipedia.org/wiki/Deep_fibular_nerve"><span class="Apple-style-span" style="color: #3366ff;">Deep peroneal nerve</span></a><o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial;"><span style="font-family: Arial; font-size: 100%;">CS occurs when the pressure inside these compartments increases to the point where it interferes with the blood supply to your muscles and nerves. This can occur when the muscle inside the compartment becomes too large, increasing the pressure. CS can also occur from trauma, bleeding, swelling, overuse or even excessive medication.<o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span style="font-family: Arial;">In a case of <a href="http://en.wikipedia.org/wiki/Anterior_compartment_syndrome_of_the_lower_leg"><span class="Apple-style-span" style="color: #3366ff;">anterior compartment syndrome</span></a>, a runner may experience sharp pain and swelling over the shins. They may also notice weakness of the <a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexors</span></a>, especially against resistance. In addition there is often a decrease in the extremities pulse and a decrease in sensation. There are two types of compartment syndromes: chronic and acute.</span><span lang="EN" style="font-family: Arial;"><o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span style="font-family: Arial;"><b>Chronic Compartment Syndrome</b></span><span style="font-family: Arial;"> is not a medical emergency and can often be treated with manual therapies (<a href="http://www.activerelease.com/"><span class="Apple-style-span" style="color: #3366ff;">ART</span></a>, <a href="http://www.grastontechnique.com/"><span class="Apple-style-span" style="color: #3366ff;">Graston</span></a>, Massage). Chronic CS is also referred to as exertional CS. The pain of exertional CS in runners usually comes on with the first 15 minutes of running, then subsides within an hour after the run. The pressure of these compartments can be measured by a medical practitioner. A resting pressure of greater than or equal to 15 mm Hg is an indication that compartment syndrome is present.<o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial; font-size: 100%;"><span lang="EN" style="font-family: Arial;"><b>Acute Compartment Syndrome</b></span><span lang="EN" style="font-family: Arial;"> </span><span style="font-family: Arial;">could be a serious limb-threatening condition. Any delay in treatment may lead to infection, complications and even limb amputation. In most cases an acute compartment syndrome occurs after a traumatic event, and is most commonly seen with traumatic fractures.</span><span lang="EN" style="font-family: Arial;"><o:p></o:p></span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial;"><span lang="EN" style="font-family: Arial; font-size: 100%;">If you suspect a stress fracture or compartment syndrome you need the help of a medicial practitioner.</span></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial;"><b style="font-weight: bold;"><span style="font-family: Arial; font-size: 100%;">Running and Dorsi Flexor Strength</span></b></span></span><span lang="EN-US"><span style="font-family: Arial;"><b style="font-weight: bold;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 100%; font-weight: normal;">When a runner has weak <a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexors</span></a> they will have a tendency to slap the ground with every foot strike. A runner slaps the ground because they are unable to control foot motion as they hit the ground (<a href="http://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contraction"><span class="Apple-style-span" style="color: #3366ff;">eccentric contraction</span></a>). Next time you are out running, listen to the runners around you. You will be surprised to hear just how many of those runners are slapping the ground with their feet. These runners are susceptible to shin splints (MTSS).</span></span></b></span></span><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 100%; font-weight: normal;">Another point to consider is that slow runners have a tendency to slap the ground more. In other words, they have weak <a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexors</span></a>. This is a very interesting observation seeing that faster/elite runners are hitting the ground with more force, yet the fast runner is a quieter runner. This is because most elite runners have strong <a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexor</span></a> muscles which are able to control the foot as it comes down. Essentially they have good shock absorbers that are able to dissipate the impact of each stride.</span></span><span style="font-family: Arial;"><br /></span><span style="font-family: Arial; font-size: 100%;">Manual Therapy</span><br />
<span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 100%; font-weight: normal;">Any type of restriction that forms in the dorsi flexors, or other related areas should be removed for a full resolution of shin splints. Some of these restrictions can be removed through the process of self-myofascial release (foam rollers, and stretching). If the restrictions are severe, a manual therapy practitioner (<a href="http://www.activerelease.com/"><span class="Apple-style-span" style="color: #3366ff;">ART</span></a>, <a href="http://www.grastontechnique.com/"><span class="Apple-style-span" style="color: #3366ff;">Graston</span></a>, <a href="http://www.fascialmanipulation.com/"><span class="Apple-style-span" style="color: #3366ff;">Fascial Manipulation</span></a>, Massage) will be needed to break the restrictions.</span></span><span style="font-family: Arial;"><br /></span><br />
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<li class="MsoNormal"><span class="Apple-style-span" style="font-size: 100%;"><a href="http://en.wikipedia.org/wiki/Tibialis_anterior_muscle"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">Tibialis Anterior Muscle</span></span></span></a></span></li>
<span style="font-family: Arial;"><span class="Apple-style-span" style="font-weight: normal;"> (TA)<o:p></o:p></span></span></ul>
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<li class="MsoNormal"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 100%; font-weight: normal;">The TA dorsiflexes and inverts the foot. In running, the TA is twice as active as many of the other muscles in the lower extremity. Consequently it is easily fatigued if weak. Once fatigue sets in, abnormal pronation is likely to increase.</span></span></li>
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<li class="MsoNormal"><span class="Apple-style-span" style="font-size: 100%;"><a href="http://en.wikipedia.org/wiki/Extensor_hallucis_longus_muscle"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">Extensor Hallucis Longus Muscle</span></span></span></a></span></li>
<span style="font-family: Arial;"><span class="Apple-style-span" style="font-weight: normal;"> (EHL)<o:p></o:p></span></span></ul>
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<li class="MsoNormal"><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-weight: normal;">The EHL </span></span></span></li>
<a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span style="color: windowtext; font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;">dorsiflex</span></span></a><span style="font-family: Arial;"><span class="Apple-style-span" style="font-weight: normal;">es and assists with foot </span></span><a href="http://en.wikipedia.org/wiki/Inversion_%28kinesiology%29"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">inversion</span></span></span></a><span style="font-family: Arial;"><span class="Apple-style-span" style="font-weight: normal;">.<o:p></o:p></span></span></ul>
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<li class="MsoNormal"><span class="Apple-style-span" style="font-size: 100%;"><a href="http://en.wikipedia.org/wiki/Extensor_digitorum_longus_muscle"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">Extensor Digitorum Longus Muscle</span></span></span></a></span></li>
<span style="font-family: Arial;"><span class="Apple-style-span" style="font-weight: normal;"> (EDL)<o:p></o:p></span></span></ul>
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<li class="MsoNormal"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 100%; font-weight: normal;">The EDL dorsiflexes the foot.</span></span></li>
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<li class="MsoNormal"><span class="Apple-style-span" style="font-size: 100%;"><a href="http://en.wikipedia.org/wiki/Peroneus_tertius"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">Peroneus Tertius</span></span></span></a></span></li>
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<li class="MsoNormal"><span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-weight: normal;">The Peroneus Tertius is weak </span></span></span></li>
<a href="http://en.wikipedia.org/wiki/Dorsiflexion"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">dorsiflexion</span></span></span></a><span style="font-family: Arial;"><span class="Apple-style-span" style="font-weight: normal;"> of the ankle joint and is used to </span></span><a href="http://en.wikipedia.org/wiki/Eversion_%28kinesiology%29"><span style="font-family: Arial; text-decoration: none;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #3366ff;">evert</span></span></span></a><span style="font-family: Arial;"><span class="Apple-style-span" style="font-weight: normal;"> the foot at the ankle joint.</span></span></ul>
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<li class="MsoNormal"><span style="font-family: Arial; font-size: 100%;">Stand with your back to the wall, have your feet about 12-18 inches away from the wall.</span></li>
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<li class="MsoNormal"><span style="font-family: Arial; font-size: 100%;">Lean back against a wall with your shoulders and gluteus touching the wall.</span></li>
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<li class="MsoNormal"><span style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span">Keep your heels on the ground, dorsi flex both ankles at the same time to maximum dorsiflexion.</span></span></li>
<span class="Apple-style-span"> </span><span class="Apple-style-span">Then slowly lower your feet to almost touching the ground and repeat immediately.<o:p></o:p></span></ul>
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<li class="MsoNormal"><span style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span">Do 10 to 15 repetitions then walk around for a short time.</span></span></li>
<span class="Apple-style-span"> </span><span class="Apple-style-span">Do a total of 2 to 5 sets, depending on the strength of your dorsiflexors.<o:p></o:p></span></ul>
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<li class="MsoNormal"><span style="font-family: Arial; font-size: 100%;">Repeat this exercise every other day. Once you have done this exercise for several weeks, combine this exercise with version two.</span></li>
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<li class="MsoNormal"><span style="font-family: Arial; font-size: 100%;">With your feet straight ahead walk on your heels (maximum dorsi flexion) with short steps for about 15 – 25 meters, depending on your strength. Your legs should be straight, but your knees should not be hyper extended.</span></li>
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<li class="MsoNormal"><span style="font-family: Arial; font-size: 100%;">Next do exactly the same procedure, but this time with your feet turned outward.</span></li>
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<li class="MsoNormal"><span style="font-family: Arial; font-size: 100%;">Finally perform the same procedure with your feet turned inward.</span></li>
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<li class="MsoNormal"><span style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span">Note:</span></span></li>
<span class="Apple-style-span"> </span><span class="Apple-style-span">This exercise can also be performed on your toes.</span></ul>
<span style="font-family: Arial; font-size: 100%;">Some of quietest elite runners you will see (actually not hear) are the east Africans. Many of these runners have extremely strong </span><a href="http://en.wikipedia.org/wiki/Dorsiflexion" style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span" style="color: #3366ff;">dorsi flexor</span></a><span style="font-family: Arial; font-size: 100%;"> muscles from running barefoot throughout their lives. Having strong dorsi flexors may be one of the factors as to why east Africans have dominated major marathons around the world for decades. When I ran the Paris Marathon in 2009, the winner was </span><a href="http://www.ethiopian-news.com/ethiopians-tadesse-tola-and-atsede-baysa-won-paris-marathon/" style="font-family: Arial; font-size: 100%;"><span class="Apple-style-span" style="color: #3366ff;">Tadesse Tola from Ethiopia</span></a><span style="font-family: Arial; font-size: 100%;"> in a time of 2 hours, 6 minutes and 40 seconds. Seeing runners maintaining such incredible speeds while quietly taking each stride is incredible.</span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-weight: normal;">A runner at this level recycles about half their energy through elastic recoil. This process is very similar to a spring mechanism, loading and releasing the spring with each stride. Part of this amazing spring mechanism is the dorsi flexor muscles.</span></span><span class="Apple-style-span" style="font-weight: normal;"><b></b></span></span></div>
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<span style="font-family: Arial; font-size: 100%;">Treatment of Shin Splints (MTSS)</span></div>
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<span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 100%; font-weight: normal;">The classic treatment of shins splints involves: rest, icing, elevation, compression and some easy stretches. This is good advice especially in the acute stage of the injury. However, exclusively following this advice will not prevent the return of the problem.</span></span></div>
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<span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 100%; font-weight: normal;">In order to resolve MTSS, the removal of any myofasial restrictions that may have formed in the soft tissue is required. This will be done in combination with a program of functional strengthening exercises for both the dorsi flexors and other areas that are affecting gait stability.<o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-family: Arial;"><span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 100%; font-weight: normal;">Any time a restriction is removed from one muscle the <a href="http://en.wikipedia.org/wiki/Antagonist_%28muscle%29"><span class="Apple-style-span" style="color: #3366ff;">antagonistic</span></a> and <a href="http://en.wikipedia.org/wiki/Synergist"><span class="Apple-style-span" style="color: #3366ff;">synergist muscles</span></a> must also be assessed for restrictions. This is a key point that many manual therapists fail to recognize. For a full resolution, myofascial adhesions must be removed from the entire kinetic chain.</span></span></span></span></div>
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<span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 100%; font-weight: normal;"><br /></span></span></div>
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<span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 100%; font-weight: normal;">The following list of dorsi flexor muscles are common sites of adhesion removal, but a much larger kinetic chain must also be assessed and treated if necessary.</span></span></div>
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<span style="font-family: Arial;"><span class="Apple-style-span" style="font-size: 100%; font-weight: normal;"><br /></span></span></div>
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<span style="font-family: Arial; font-size: 100%;">Dorsi Flexors (Primary)</span></div>
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<span class="Apple-style-span" style="font-family: Georgia, serif;"><span class="Apple-style-span" style="font-family: Arial; font-size: 100%;"><b>Exercise</b></span></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;"><b><span class="Apple-style-span"></span></b></span><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span">As with all musculoskeletal conditions, exercise is essential for a full resolution.</span><span class="Apple-style-span"> </span><span class="Apple-style-span">Just because passive therapy has eliminated the symptoms does not mean the condition will not return.</span><span class="Apple-style-span"> </span><span class="Apple-style-span">The following exercises are example of exercises that we prescribe to our patients with shin splints.</span></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span"><br /></span></span></span></div>
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<span style="font-family: Arial; font-size: 100%;"><b>Strengthening Exercise – Example</b></span></div>
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<span style="font-family: Arial; font-size: 100%;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;"><b><span class="Apple-style-span">Shin Raises</span></b></span><span style="font-family: Arial;"><span class="Apple-style-span"> – This is a great exercise for strengthening the dorsi flexors.</span><span class="Apple-style-span"> </span><span class="Apple-style-span">It is best not to overdue this exercise at first, give your dorsi flexors time to adapt to the exercise.</span><span class="Apple-style-span"> </span><span class="Apple-style-span">Slowly increase to the recommended number of repetitions and sets.</span></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;"><b><span class="Apple-style-span">Version Two:</span></b></span><span style="font-family: Arial;"><span class="Apple-style-span"> This exercise is similar to version one except in two important aspects.</span><span class="Apple-style-span"> </span><span class="Apple-style-span">First, the repetitions are performed at a much faster rate.</span><span class="Apple-style-span"> </span><span class="Apple-style-span">Second the range of motion in which the exercise is performed is reduced.</span></span></span></div>
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<span style="font-family: Arial; font-size: 100%;"><b>Stretching Exercises - Example<o:p></o:p></b></span></div>
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<span style="font-family: Arial; font-size: 100%;"><b><br /></b></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;"><b><span class="Apple-style-span">Dynamic Shin Stretch</span></b></span><span style="font-family: Arial;"><span class="Apple-style-span"> – This dynamic stretches should be performed after a short warm-up.</span><span class="Apple-style-span"></span><span class="Apple-style-span">They are great for developing shin strength and overall motion control.</span></span></span></div>
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<span class="Apple-style-span" style="font-size: 100%;"><span style="font-family: Arial;"><span class="Apple-style-span"><br /></span></span></span></div>
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<span style="font-family: Arial; font-size: 100%;"><b>Heel Walking</b></span></div>
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<span style="font-family: Arial; font-size: 100%;">There are numerous strengthening and dynamic stretching exercises that we recommend to our patients for the prevention and treatment of shin splints. The exact exercises that we recommend will vary depending on which areas of the patient’s kinetic chain are weak or restricted. In prescribing exercises, it is very common to prescribe both core and hip exercises as well as the exercises that directly affect the muscles of the shins.</span></div>
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Dr. Brian Abelsonhttp://www.blogger.com/profile/10898535027659701712noreply@blogger.com1