This is a guide to bettering health through exercise and good nutrition.

It’s a strategy that anticipates a huge increase in nutritional and oxidative demands based on the increased need of exercising muscles.  It chooses colorful carbohydrates, omega-3 fats and pharmaceutical grade botanical supplements to meet those needs.

Exercise and a healthy diet prevents disease; specifically they prevent the chronic diseases of arthritis, diabetes and heart disease.

Arthritis is the prototypical chronic disease and its prevention can be achieved through a colorful diet and a select group of dietary supplements designed to repair damaged structures.

Sea weeds, supergreens and omega-3 fats are all part of the protocol, which ultimately lowers the amount of inflammatory compounds produced by the body.

Less inflammation means joints heal faster.

The strategy outlined here has a lofty goal; prevent joint disease.

It's recovery component includes amino sugars (glucosamine), milk proteins (cetyl myristoleate), green vegetables (sea weeds and sea cucumber as well as omega-3 fats and other bioactive nutrients to promote healthy joint function.

Because pain is less severe in athletes who follow this protocol. it can be effectively managed by natural products (willow, turmeric and boswellia), and not pharmaceutical drugs (Motrin, Advil, Cortisone).

Botanicals enhance athletic performance, improve health and prevent disease in already healthy people. They also increase an athlete’s amount of participation in the activity and this benefits them more than anything else in life.

Restoring the body to health is the first priority for those unfit. This is the real goal of exercise.

Exercise makes one look and feel good. Protecting the human engine so it can metabolically drive its movements can only make one feel better.  And that should be the real goal of medicine.


Botanical anti-inflammatory foods (ginger, garlic, chili peppers, turmeric, boswellia) with their rich supply of antioxidants, help injuries heal quicker.

They may even prevent them from occurring in the first place. Quite a bold statement I might add.

The historical use of such plants and the simplicity of eating plants in the form of a capsule, beverage or herbal tea makes this the perfect remedy for a world far too dependent on drugs.

It also makes good medical sense.

Athletes who recover faster following exercise, will be healthier than those who recover slower. 

Healthy athletes replenish their bodies with nutrients and rest. This allows the body to heal itself.

Arthritis prevention is thus a two pronged attack that strengthens joints and represses inflammation.

It’s a methodology to prevent arthritis and avoid a host of rheumatic diseases that can follow it.

This is the kind of claim that the FDA rightly bans on the label of dietary supplements. Fortunately, the material in this book is protected as free speech.



This program is based on consuming a wide and colorful variety of plants.

Plant’s contain a library of phytocompounds that improve exercise performance, stimulate healing and prevent disease.

Plants, via the carbohydrates they provide, are the best foods to fuel exercise.

But plants offer much more than just energy. 

There are also many other plants and herbs that contain valuable anti-inflammatory compounds (turmeric, boswellia) or possess powerful antioxidants that protect vital organs like the liver (milk thistle, piccoriza) and brain (bilberry).  

Other plants quietly protected and made us strong without our knowledge.  

Garlic for example, provides sulfur to ward off infections but also is used in fortifying collagen by increasing cross linkage.  

Other plants provide hormone modulating phytoestrogens like those in soybeans.

The foods recommended are designed to replenish and repair the nutrients that were depleted during exercise.

This is an area where professional athletes gain an edge. They have access to everything.

Preventive nutrition is a method to improve health, enhance athletic performance and minimize injury.

The goal of this strategy over the long haul is a healthy aged athlete.

The rational in support of preventive nutrition is based on Ancient Healers who emphasized balance. Their medicines were the foods they ate, their therapies were the activities they performed.

Hard work and healthy food. 

This is a medical philosophy and prescription for living in the twenty-first century as well. A program I might add, that is more successful when instituted while young.

The Athlete’s Solution anticipates physical stress in the form of exercise; requires it as part of everyday life; and provides for it with sound nutrition.

 To best fuel exercise, this program recommends a balanced and colorful diet. Its foods are the colorful, complex carbohydrates that have fueled human activity since pre-history.


Together with the structural damage done to muscles, tendons and ligaments, exercise promotes aging.


To counter those forces, colorful carbohydrates, botanical supplements and omega-3 fats are incorporated into its diet. The foods that were chosen contained colorful antioxidant or anti-inflammatory compounds and higher amounts of Omega-3 fatty acids.

The library of compounds in plants provides built in balances to prevent side effects. Their effect on biological systems is thus safer and different from that displayed by pharmaceutical drugs. Exercise nutrition is the use of foods as medicine.

The philosophy is simple, ’Let food be thy medicine’.

This strategy incorporates many of the preventive strategies of Traditional healers who used local remedies to reverse the outward symptoms of disease.

Regarding exercise, foods are needed that can repress the anticipated inflammation and free radicals that exercise produces. This is accomplished by an assortment of phytonutrients recommended later on.

Herbs used by native cultures contained either one of four classes of compounds. These compounds are classified as an antioxidant, an anti-inflammatory agent, a plant steroid (saponin) or an alkaloid. Most plants contain a combination of compounds in varying proportions.

Plant compounds are healthier, safer and much easier to eliminate from the body compared to pharmaceutical drugs.

The compound found most often in plants are its unique antioxidants.

They serve to protect the plant from the sun’s harmful rays, which through the same mechanism, also protects our cell’s vital structures by intercepting free radicals.

Plant’s also contain highly specific anti-inflammatory compounds. They function by interfering with arachidonic acid metabolism via the cyclooxygenase and lipoxygenase pathways, the same pathway that anti-inflammatory drugs use.

Plants are inherently good, anti-inflammatory foods because they provide a healthier ratio of omega oils.

Whole plants contain less omega-6 fatty acids than prepared foods.

Plant foods therefore provide a more balanced ratio between omega-3 fats to omega-6 fats.

The higher the proportion of omega-6 fatty acids to omega-3 oils, the more arachidonic acid that will be converted to prostanoids, the chemical enablers of inflammation.

Traditional medicine depended on the use of plants or botanicals to prevent and cure illness. The foods their patients ate and the beverages they drank contained colorful antioxidant and anti-inflammatory compounds.

In some cases, the active compounds in these plants are the “soapy” sterols or the more colorful, nitrogen based alkaloids.

Plant sterols (saponins) structurally resemble human steroids which are also are lipid soluble. This property allows them to diffuse across cell membranes. This gives the compound incredible access to the inner working of genes.

Alkaloids on the other hand, are much smaller. The are unique in that they have have nitrogen incorporated into a water soluble structure. This forces them to interact with cell membrane receptors and not genes.


Plants contain different combinations of these compounds in varying proportions. This gives a plant its specific characteristic color, taste and odor as well as its medicinal potential.The library of compounds present in plants provides built in balances to prevent harmful side effects. Their overall effect on biological systems is thus moderated producing a safer reaction than that produced by pharmaceutical drugs. The chronic diseases outlined in Quandary can be prevented. These disease include obesity, arthritis, cardiovascular disease and cancer. In fact, aging itself, which can only be delayed not prevented, can be viewed as the accumulation of chronic dysfunctions.



Foods high in omega-3 fats or omega-3 supplements are essential to gaining an edge.  An edge in performance, recovery and health. A real no-brainier.

These fatty acids are exceptionally important to health and not easy to obtain from an American-style diet. Supplements are the way to go here.

Shifting the balance toward higher omega 3 fats at the expense of omega 6 or linolenic acid, lowers the amount of inflammatory compounds produced. Omega-3 fatty acids thus helps joints heal faster. On the other hand, polyunsaturated fatty acids like safflower, sunflower and corn oils raise the level of omega-6 fatty acids in the body. This promotes the conversion of arachidonic acid into the chemical enablers of inflammation, the prostanoids. Omega-3 oils block this conversion. PBM Pharmaceuticals has introduced the first prescription medication that contains omega-3 fatty acids. These highly purified omega-3s have had their mercury and other impurities removed.

The fatty acids are combined with folic acid and vitamins B6 and B12. This combination of natural compounds is marketed as Animi-3 and is only available by prescription. This botanical strategy is a natural method to minimize arthritis. It depends on plants that contain natural versions of COX-2 inhibitors and works best when taken on a daily, long-term basis.



Herbs depend on small dose, long term use, compared to high dose, short term, pharmaceutical drugs. When botanical supplements are made a part of the diet their concentration in the blood remains constant. Botanicals are thus most effective when their intake is distributed over the course of a day allowing the active agents to be available at the conclusion of exercise. This best minimizes the inflammation and swelling that occurs as a result of exercise and in many cases can completely repress it.

The arsenal of botanical supplements include glucosamine, garlic, ginger, turmeric, boswellia, bromelain, omega-3s, CM, sea cucumbers and green mussels. Most of the plants are recommended for their anti-inflammatory and antioxidant effects.

Omega-3’s repress prostanoid formation and glucosamine supplements provide the building blocks for collagen repair. Together these supplements enhance recovery from exercise and best prepares the body for its next exercise session. This alone prevents disease.

By speeding the body’s recovery from exercise, this program will increase an athlete’s participation in the activity that benefits them more than anything else in life.

The recovery from exercise and the prevention of arthritis is a long term project. There is no healthy way to treat symptoms.  Only drugs can promise immediate results because drugs treat symptoms not prevent them.

In the wake of the withdrawal of both Vioxx and Bextra and the rejection of the new COX-2 inhibitor, Arcoxia, by the FDA, arthritis suffers are advised to try this natural approach since it elicits a more positive response from the body compared to toxic pharmacological drugs.



The jaw, neck, spine, shoulders, elbows, fingers, wrists, hips, knee, ankles and toes are joints within the axis of movement. Any one of them can succumb to arthritis. The stress of exercise increases the likelihood that one or more of these joints will develop inflammation and become damaged. The best method to prevent arthritis is to strengthen the joints before they become weak and inflamed.

Exercise is a demanding activity that causes injury and produces a huge amount of free radicals. To counter these harmful effects, a good diet, a proper warm up, adequate rest, fluid replenishment and botanical supplements are recommended. These botanicals (omega-3 fats, carbohydrates, herbs and superfoods) contain an assortment of very powerful anti-inflammatory and antioxidant compounds, which on the molecular level, bind to receptors to inhibit the formation of prostaglandins and leukotrienes, the enablers of inflammation.

Arthritis is the most common chronic disease in adults. In fact, more than 80% of people over the age of 55 have X-ray evidence of osteoarthritis. Baseball players’ shoulders and elbows, basketball athlete’s knees, golfer’s backs as well as typist’s fingers have a high incidence of these stress related injuries. Osteoarthritis or degenerative joint disease is marked by a progressive loss of articular cartilage, the interface between bones. The loss is most prominent in the weight-bearing joints, such as the hips and knees, as well as other joints that are used repetitively like fingers. Repeated and continuous use of any particular joint initiates osteoarthritis. Its progression to a chronic disease depends on unresolved inflammation.

Gout is the result of an accumulation of uric acid. It is due to a combination of genetics and poor dietary habits. The Ancients believed it was due to a defluxion in the humors, whatever that means. Hippocrates connected gout (swellings) to diet and claimed it was due to gustatory excesses. Gout involves a malfunction in purine metabolism. Purines are the nitrogen bases that make up DNA as well as the core of the energy currency molecule ATP. Gout is driven by hyperuricemia.

Gout is really a group of diseases that result from the deposition of monosodium urate (MSU) crystals in body tissues. These crystals can accumulate in joints, the urinary tract and the kidneys. These accumulations occur either because of overproduction or underexcretion of uric acid. Ethanol (alcohol) abuse causes both the overproduction and underexcretion of uric acid. Another side effects of this drug. Rheumatoid Arthritis is the immunological response directed at arthritic sites. The foci of damage that was established in arthritis attracts a host of pro-inflammatory and immune-stimulating compounds. The inflammatory mediators include prostaglandins, prostanoids, histamine, interleukins, leukotrienes, cytokines and mast cells.

A combination of factors activates the immune system, which sends antibodies to the site of the injury and inflammation causing the joint to swell. Swelling in joints characterize rheumatoid arthritis. Rheumatoid arthritis is considered an autoimmune disease, since the response is directed at the body’s own products.

The term rheuma is derived from the Greek word used to describe phlegm, one of the four primary humors of Ancient Greek medicine. They based disease as an imbalance in one of the humors. Joint diseases for them were the result of clogged rheuma. Today we know joint disease results from the buildup of malformed products causing inflammation and immune attack.

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