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Issue #3 August/September /2012

Meet the



girls AYURVEDA wellness






This edition´s frontpage is taken by Trevor Murphy @ Uluuwatu, Indonesia

Hello hello! You are now reading the third issue of Superstoked Magazine, a magazine devoted to surfing, health, nutrition and training. In this issue we have focused more on the visual appeal, trying to intertwine more amazing photography by the likes of Trevor Murphy, Mark Wengler ++ with interesting, intriguing and appealing articles. We are also hoping to turn our website SUPERSTOKEDMAGAZINE.COM into a free online edition of the magazine, and according to the estimate from our online designer that should be on track around June 2012, if everything goes as planned. Fishfingers crossed for that one.

And another big thank you to all our contributors which makes this magazine possible, you are all amazing people. Hope you enjoy this issue of the magazine, and if you do (or don’t) let us know on email or via our facebook page. Cheerio! - Alexander PS- Be sure to join our facebook page ‘Superstoked Surfing Magazine’. And if you want to contribute to a future Superstoked Surfing Magazine issue, simply send us an email at

Once again, for the third time running, the beautiful graphical design has been artfully crafted by our talented lead graphic designer Linda Heggen ( Thank you!

“The only one whom can whisper to you the ways of the surf, is the wind.” - Wilhelm Sverdvik

SUPERSTOKED We Show Up On Radar… We Are Superstoked Magazine: Chief Editor: Alexander Andorff Graphical Layout: Linda Heggen ( Photographers: Tommy Strømmen, Eric “Big Coop” Cooper, Mark Wengler, Trevor Murphy, Peter “Hopper” Hopkins, Luiz Felipe Simonsen-Gonzalez, Even Lindseth, Nicole Scott, Eirik Borgersen, Alexander Andorff, Rachel Rife, The Booty Girls, Anna Holmquist, Tomas Petersson, Camilla Jacobsen Contributors: Hartkopp bros, Eirik Borgersen, Pål Lindseth, Even Lindseth, Ben Scott, Trevor Murphy, Eric Cooper, Peter Hopkins, Nicole Scott, Tom Claykens, Elisabeth Gløersen, Tom Shay, The Booty Girls, Luiz Felipe Simonsen-Gonzalez, Falko Richter, Alexander Andorff, Linda Heggen, Wilhelm Sverdvik, Patrick Larsgaard, Morten Øvreås Thank you for your support, we are eternally grateful: Nicole Scott, Jarand Fretheim, Nina Andorff, Peter Andorff, Nathalie Andorff, Roy Landberg, Dyon Bekkers, Douwe Enserink, Falko Richter, Mathieu Deknudt, Tom Claykens, Sara Svensk, Oskar BB Lynum, Tommy Strømmen, Martin Myklebust,, Eirik Jahr, Christoffer Lossius, Sebastian Kjellström, Linus Eliasson, Luca- & Joackim



Guichard, Luiz Felipe Simonsen-Gonzalez, Christoffer Hartkopp, Oliver Hartkopp, Fanny Tivenius, Bjørn Erik Johnrud, Your New Favourite White Trash, Stian Tidemann Jåsund, Stian Lorang, Seamus Fox, Wes Schaftenaar, Philter, Ben Scott, Elisabeth Gløersen, Lapoint Surfcamps,, Ed Temperley, Miguel Jasperse ++ Follow us @ WWW: / / TWITTER: FACEBOOK: “SUPERSTOKED SURFING MAGAZINE”

INDEX 2: 8: 16: 20: 24: 32: 36: 42:







Can chiropractic help surfers suffering from low back pain?



46: 50: 54: 56: 62: 64:



Tom claykens' guide to surf fitness

OLIVEr hartkopp

what is surfers ear and how can you pre- vent it?

65: 66: 70: 73:

christoffer hartkopp brain nutrition surfing through life next issue







WORDS: ALEXANDER ANDORFF Photos: Anna holmquist, tomas petersson & camilla jacobsen

"Meet Pontus Johansson


ers may not be connected by

Linus Eliasson. Although these direct bloodline, given the time

two swedish surfthey have spent in

the surfline together they are most certainly connected by water.



blood was thicker than water...?"



LINUS FROM: halmstad, sweden favourite surfing destination: indonesia favourite surf spot: Killers QUIVER: divine surfboards (p. rodriguez / ericeira) my favourite shape at the moment here in costa rica is a 6.2 x 18.37 x 2.37 (for fast waves) and a bubble 5.10 x 19.75 x 2.40 (for slow, fat waves.) music track I am listening to right now: “ chilled out tunes to ease the tension in between the sessions

A little introduction if you please? L: My name is Linus Eliasson, and I’m a 23 year old ”boy” that simply loves to surf. I’m from a town in Sweden called Halmstad. I started to surf in Halmstad when I was 15 years old, but I didn’t really figure out what surfing was before i started to travel about 1-2 years later.. but from then on I was completely hooked. P: Hello hello, my name is Pontus johansson, I am 23 years old as well. In about four weeks I am emigrating to Australia to score some really big waves. My passion for surfing first developed when I lived in Los Angeles in the year of 2008, this year simply taught me how to live my life to the fullest and showed me what to focus on onwards. How did you two first start surfing, and how did you meet? L: I met Pontus for the first time about 10



years ago, but it took some years until we figured out we had the same passion for surfing. We started to work together when we were 17 years old in a restaurant in Halmstad; we were doing the dishes at that time… and not to brag or anything… we are probably the best at it… in the world.

In amongst seasons with Lapoint (Portugal, Morocco, Costa Rica ++) I like to travel to other places as well surfing there or even at home with my dear friends and family.

How many days a year do you reckon youspend in the surf? And how do you get the chance to live out your wet dream?

L: Linus: Me and Pontus had a great day at Jojo’s on Sumbawa, Indo, when we traveled around between islands there. One early morning we were sitting outside the break, totally alone, no one out yet… it was quiet… too quiet. Then suddenly a big set charged and Pontus found himself in the best position. He dropped in and had the barrel of his life! I just heard a cheeful ”wiiiihooooo” and I was thinking ” Shit shit shit for missing that one!” but I was very happy for him though… haha.

L: I’ve almost spent my 5 last years travelling and the last 3 years I’ve been surfing a lot. I reckon a little bit over 300 days a year and atleast two sessions a day, which has been a dream come true. Lapoint Camps helps me out a lot in terms of making me have the chance to live it. Working as a camp manager/surf instructior is fun, and I truly get to cheerish the time I spend it the water… it is truly worth its weight in gold to me. This is in many ways my life long dream, and I am living it.

What are your favourite surfing destinations? Favourite surfing spots?

We surfed the biggest waves on Killers for sure, the swell was pumping last season. It was actually what was deemed ’unsurfable’ as



one of those big December swells mixed with a lot of wind; but Pontus and me got into the car on the hunt for glory… and fun. We first drove straight past Killers, as it looked onshore and not too good, but then as we had just passed it I had a proper ’lightbulb’ moment of enlightenment, and I just knew that Killers would be worth checking out. When we came back, we both went: ”Shiiiiieeet!” The waves were massive, and the wind had dropped off quite a bit. Pontus was the first one in, and the current quickly grabbed



him, making him go fast in the wrong direction, all the way towards Mystery before he could come back to the line up. Seeing this, I decided to jump from the cliffs instead, and I came out really fast inbetween 2 sets, saving me loads of energy for a day filled with the biggest, glassiest waves of our lives. We were merely 4 lucky guys out that day; Pontus, Luca Guichard, a peruvian guy and myself. Any dodgy experiences while travelling around the globe? L: I had one sketchy wipe out at Anchor Point in Morocco, where I took off a little

bit to deep and nose dived and rolled down the face of the wave. When I emerged to the surface I was just 10 m from the rocks, and the waves kept rolling in. Not funny there and then, but I live to tell the tale. P: I was photographing a friend (Yassine) while he was doing some mean aerials on day. Later that night while I was editing the pictures I suddenly noticed a fin in the background, 200 meters outside the break… dodgy, and after looking it up we realized that it had been a killer whale we had been surfing with.


FROM: halmstad, sweden

favourite surfing destination: Morocco. favourite surf spot: Killers QUIVER: Divine surfboards (( 6.0 - 6.2 ) 2 1/4 / 18 Âź) music track I am listening to right now: Awolnation - Sail



"When the well is dry, we know the worth of water.” - BENJAMIN FRANKLIN

Photos: Trevor Murphy

WORDS: Andrea Andîn mamushka Photos: Rachel Rife, Elisabeth Gløersen, Wikimedia Commons


Yoga and Ayurveda are compatible systems which promote health and stability, inner and outer strength and awareness.

The world’s necessity today is clearly to go back to the roots...Let’s talk about this fascinating and ancient philosophy, Ayurveda. It is a holistic system of medicine, indigenous and widely practiced in India for more than 5000 years. It involves Science, religion and philosophy. In Sanskrit, Ayurveda means ‘Science of Life and Longevity’. It not only works on the diet but as well on many important aspects of our lives, such as: oil massage, ayurvedic cleansings, herbal medicine intake, home remedies, astrology, literarure, surgery, paedriatics, Ayurveda for some animals, and many others. MICRO AND MACROCOSM Ayurveda teaches that man is a microcosm, a universe within himself, a child of cosmic forces of the external environment, the macrocosm. His individual existence is indivisible from the total cosmic manifestation. The 5 basic elements that are present in all matter, and also exist within each person are: •SPACE •AIR •FIRE •WATER •EARTH These elements manifest in the human body as 3 principles, or humours called TRIDOSHA (tri: three, dosha: humour) •SPACE AND AIR CREATE VATA •FIRE AND WATER CREATE PITTA •EARTH AND WATER CREATE KAPHA VATA, PITTA AND KAPHA governs all biological, psychological and physiopathological functions of the body, mind and consciousness. Each person is a combination of all 3 doshas, with a predominant tendency towards 1 or 2 doshas.

So, you will need to do the Dosha Test and become aware of your own, unique, personal constitution. This is very important because when the Doshas are in balance, the body will function to its fullest, thus when imbalanced, the body will be affected negatively in certain ways. (A good way to find out, is doing the DOSHA QUIZ at The balance between bodily energies reduces chances of disease. Remember: •We all have the power to heal ourselves. •Sound diet, stable, healthy everyday life, traditional practices of Yoga and breathing exercises... all these create harmony and happiness. •Diet should be chosen to suit individual constitution. This is very important. Next, there’s a brief description of each Dosha and its relation to the different elements and foods: Vata is air. Vata foods are light ones (eg. greens). So, Vatas need to eat more “heavy”, earthly foods such as avocado, bananas, potato, zucchini, nuts, etc. Pitta is fire. Pitta foods are spicy and pungent such as sour fruits, garlic, onions, tomatoes. So, pittas need mild foods such as asparagus, cabbage, greens, peas, pears, apples, avocado, etc. Kapha is earth, heavy. Kapha foods are, for example: nuts, oil, coconut, melons, grapes, banana, potato etc. So, Kaphas need light foods (vata foods): greens, apples, berries, pears, cabbage, carrots, lettuce, mushrooms, etc.

"Health is the greatest gift,

contentment the greatest wealth,

faithfulness the best relationship. -Buddha"

HEALTHY TIPS DO NOT MIX (nor eat in the same hour): •Fish and milk •Meat and milk •Yoghurt and beef •Sour fruits and milk •Melons should be eaten alone •Honey should always be raw (don’t heat it) •The intake of food should b e regulated by Agni, the digestive fire. It manifests through hunger. So don’t eat unless hungry. •Don’t eat when you are thirsty. •Don’t drink when you are hungry. If you feel hungry: digestive fire is on, if you drink at this time: liquid will dilute digestive enzymes and Agni will be reduced. Change your perspective: Make Food your Medicine, it nourishes body and mind, keeps you strong and healthy, cleans the body, prevents disease and helps to cure anything that needs to be cured. WATER WATER has a vital role in body balance. It may be taken in the form of fruit juice, but never drink juice during meals. Water is nectar during meals, you should sip water while eating, as it aids digestion. But if a large quantity of water is drunk after meal, digestive juices will be diluted and digestion will be harmed.


ALLOPATHY VS NATURAL MEDICINE •Allopathic Medicine treats symptoms, uses possibly harmful medications, does not see the individual as unique, does not take diet into account. You can see people dying in hospital having sodas and eating sweets, doctors won’t say a thing. Unfortunately, Man still can’t see himself in the philosophic level (universe, micro and macrocosm, etc). He lives life in a stupid and irresponsible way, and then runs to the hospital to get fixed, putting his own life in stranger’s hands. This doctor won’t see him as a unique patient who needs a unique diet and treatment. •Ayurveda is HOLISTIC because it takes into account all the aspects of a human being: mind, body and consciousness. It’s UNIVERSAL because you don’t have to go to India to practise it, you just have to know your constitution and the properties of the foods that are good for you. Eg., if you know bitter foods are good for you, any bitter food will do. It’s NATURAL, it uses only natural ingredients, with no side effects. Recommended movie: (Ayurveda - the art of being) Sources: Wikipedia, Yoga and the Mind, David Frawley

YOGA AND AYURVEDA Many people consider Ayurveda to be the medicine of Yoga. Yoga is as well a very ancient, practical philosophy. Yoga and Ayurveda are compatible systems which promote health and stability, inner and outer strength and awareness. Its powerful practice has become so very famous in the last few years, so it’s very easy to find a nice school near your place. We have to accept it, some fashions are really cool! Start practicing Yoga regardless how flexible or “yogic” your life is right now. As a Yoga teacher many times I’ve heard the same thing “I don’t do Yoga because I’m so not flexible and it’s embarrassing”. And my answer is always the same: “This is exactly why you should start practicing Yoga!” So, dear friend, if you have reached the end of this article it means that you are interested in this kind of stuff, so just give it a try, and if it’s

not for you then you can always walk away... but believe me… you will love it. If you want to know more about these matters, classes and workshops on Yoga and Ayurveda, please contact me: A n d î n mamushka []

WOrDS: Alexander Andorff Photos: Eirik Borgersen & Elisabeth Slettemoen Norheim



EIRIK BORGERSEN Name: Eirik Borgersen From: Stavanger, Norway Merit list: 1st telemark World Championship 2005, 1st Galdhøpiggrennet 2007

Meet Eirik Borgersen, a true Superstoked friend and a true man of winter. You know all those socalled yeti-sightings? It was just Eirik trotting up the mountain towards some fresh powder freeriding. Hey Eirik! When did you first start skiing? Do you remember that first sweet ski ride? ► Hello Superstoked! Well, my dad took me alpine skiing when I was 3 years old. I guess he held me up for the first laps, and then just pushed me over the edge like a bird kicks the newborn out of the nest. Learn to fly or die, control your skis or cry. I don’t remember learning to ski, but I do remember the cold, runny nose, freezing fingers and wet mittens. As a kid your equipment is often very heavy and big, like your skiboots, helmet and goggles. This makes the whole experience very hateful for a while, but as soon as your skills get better this is shortly forgotten. When I was 10 I started skiing from the resort down the other side of the mountain to the cabin in the dark wearing a headlamp and a heavy rucksack. Falling over in the deep snow gave you a 15 minute fight to get out of the straps, which made me learn how to avoid falling. When my buddies and I were 14-15 years old and ambitious ski racers we spent most of the summer on Folgefonna, a glacier near Bergen. A typical day was like this: breakfast at 07.00, starting skiing at 09.00, 30 minutes of break mid-day and ending the day at 16.00. With Folgefonna located on the west coast of Norway it rained most of the days, your toes bathed in the skiboots and your underwear was soaked. I could tell more hate stories then love stories but I guess that’s what drives your search for more of the good days. I guess surfing and skiing have a lot of this love and hate relationship in common. Hehe, I think you are right. You have been in a number of contests throughout the years, tells us a little bit about which one is your favourite and why? ► I skied on a national level in Alpine until I was 17 and got fed up. I was 8th when Kjetil Jansrud (Who won a world cup gold medal in Super-G at



“I came in 8th place when Kjetil Jansrud came 10th in 1999”



Kvitfjell 4th March 2012…) was 10th in 1999 I think, so this sails up as one of my favorites. Some of my friends started racing on telemark skis at this time, so I joined them and loved the sport straight away. Telemark racing is very similar to alpine, but there is more elements in the course like jumping, skating and a 360 degree turn on a snow ramp. Winning the telemark classic World Championship in 2005 is probably my biggest favorite. Galdhøpiggrennet is a mountain-telemark contest, where we climb up to Norways highest moun-



tain and ski down. It takes about three hour to walk up, and three minutes down. I won this contest in 2007, with the time 2min and 38 seconds. It still stands as best time, and I share with a good friend of mine, Eirik Rykhus. Favourite ski spot? ► I have many favorite ski spots, it’s a very tough question. I do love my “home-resort” in Sirdalen, not far from Stavanger. Its one of the smallest resorts you can find in Norway

but I’ve skied here for 24 years and can be entertained as long as the conditions are good. Given good conditions I would pin Voss as Norways best resort. What goes for Europe, I would like to go back to Fiss near Insbruck and I always have a good time in BadGastein. Quiver / equipment? ► Never get enough and I never sell my skis. I keep them in the basement… they just have too much sentimental value. Sometimes when I pass the door leading down to the basement I swear I can hear them calling my name… it

is kind of spooky. Can we expect to see you any in more competitions any time soon? ► I try to ski as much as possible, every weekend and Wednesday evenings. My name is on the starting list for freeride competitions in Hemsedal and Voss. They’re coming up March 2012, I am looking forward to it.



"Eastern Seaboard of the US" Photos: Trevor Murphy - Trevor's brother, Dillon Murphy, tearing apart some waves on an undisclosed location at the US east coast.

The Booty Super Blog It was the fantastically whimsical summer of 2000 that planted the seed for the incredible journey that was to unveil…and still is. The air was ripe with anticipation and endless possibilities. The anthem was Sublime CD’s on repeat until we had to buy new ones due to overuse. It was the feeling that these groovy tunes belonged in our bones, in our souls and we were not quite sure how life existed before the lyrics “summertime and the livin’s easy”. This undeniable chemistry of feeling one with something is the identical magic that brought our friendship closer than Bradley and Lou Dog during this plunge into our teen years. When the three of us would get together, we called ourselves “badfish”, and together we represented the essence of this nickname with pride. We belonged in the water and took full advantage of the curiosity and exploration this new decade was promising. We are Kate Hooven, Rachel Rife, and Rebekah Rife; a trio of soul sisters bitten by the travel bug who have been trotting California, the United States, and the world together since we can remember. It was long careers as synchronized swimmers that catapulted our friendship, but our vibrant imaginations, love for all things beach and a co-owned jewelry and clothing company called ‘Badfish Booty’ that have kept the bond very tight. Our hopes and dreams are to explore every inch of the world to better understand the diverse and mysterious places so many call home. We feel honored to be able to share with you our journeys, tales and adventures of the destinations that have kept our vagabonding spirits alive and thirsty. We hope that perhaps you feel inspired to check out a Booty Blog hotspot in the near future.

ST. JOHN ~ USVI ~ CARIBBEAN WONDERLAND ~ LOVE CITY The United States is blessed to call the US Virgin Islands (USVI’s) their own paradise located in the beautiful turquoise waters of the Caribbean. The USVI’s consist of St. Thomas, St. John and St. Croix. All of these islands are surrounded by many other British Virgin Islands, some so close that it is possible to dive in the water and take a nice swim over to the other side…that is if you brought your passport in a Ziploc. While they are each unique and different the small mysterious gem of St. John has stolen our hearts

and we can’t go back enough. Covered in 2/3 Virgin Island National Park, this paradise is rich with life and history. As you cruise on the short ferry ride from St. Thomas to St. John you are immediately greeted with rum shots and friendly locals. The first things one might notice is the diverse eclectic mix of people and that rum that is cheaper than orange juice or milk at the local market. On an island where most things are shipped in, why not stick to the real local product… RUM….and the drink of the island… called Pain Killers! Many parts rum, with a splash of cream of coconut, orange juice, pineapple juice, shaken aggressively and fresh grated nutmeg on top. This drink embodies the cruisy delicious vibrations of the island and with just one sip you may find no reason to leave your hammock or sea foam green Adirondack chair for the rest of the warm humid afternoon. Choosing a beach is easy to do, you can’t find a bad one. There is beautiful Trunk Bay, popular for sunset weddings and its underwater trail. Cinnamon is right around the corner and picks up a decent swell every once and awhile. On Sundays you can catch locals fishing out of volleyball nets from the bushes or teenage boys running skim boarding contests. Really any beach you choose is a fantastic option, just don't forget your cooler and to clean up after yourself. On this island a rental car is a must, and with the hilly rugged terrain the best thing to do is rent a Jeep Wrangler. While hitchhiking isn’t frowned upon, it may not be the most reliable mode of transportation. The busier side of the island where visitors are dropped off hosts the biggest city on St. John called Cruz Bay. Here there is a stimulating multitude of bars, amazing seafood restaurants and souvenir shops where everything is walking distance. At nighttime this city comes alive with reggae and other soulful rhythms. Our favorite bar here might have to be Quiet Mon where rasta meets Irish littered with photos of all the good times. The best jewelry store to pick up the local hook ring or bracelet at fair prices is Free Birds and local grub spot is Cactus in the Blue owned by an amazing couple that ditched mainland for the Caribbean dream. Hitching a ride across the island (8 tuff miles to be exact), you end up at a more colorful local side, Coral Bay. But this journey is no walk in the park. While concentrating on keeping left, passing idyllic mansions of Kenny Chesney or a cluster of Eco-tents, one must





also dodge donkeys, goats, hikers, one very large pig and not to mention the Bus that gets the “most creative” award with the middle line. And for the poor soul that gets stuck behind a cement truck on a steep hill… better have the extra insurance! Coral Bay is a destination of gentle souls, pirates, salty dogs, musicians, artists (Annie Caswell and Sloop Jones), philanthropists, professional drinkers and a pretty mellow bunch. The harbor is filled with sailboats, some as homes others as cruisers. Silver Cloud, a 110-year-old Tall Ship, is undoubtedly the landmark of the harbor. This timeless piece built in 1899 and used as a rum runner during the Prohibition, endured sinking in Michigan, being rescued by missionaries and finally being brought to St. John by Elliot Cook Hooper in 1987 (a true descendant of Captain Cook). Upon arrival into Coral Bay, one notices the harbor ahead and fork in road boasting clusters of signs, known as “The Triangle”. Choosing to go left, you pass a field dominated by either a herd of 50 whining goats or a roaming family of donkeys and on some Tuesdays a battle with the local ultimate Frisbee teams for field space. On your left you have the historical Monrovian Church (constructed in 1750) and an opening to the Johnny Horn Trail, a beautiful jungle-type hike connecting Coral Bay to the “other side”. Here you will also see one of our favorite marina front spots to hang out, Skinny Legs, deemed “A pretty OK place”. Inside you may find yourself bonding with friends over a game of horseshoes and a mouthwatering burger or a Greek salad. The crowd is a colorful bunch ranging from multimillion-air yachters to wayward tourists to your local pot dealer. Once you have had your share of rum drinks you can mosey on out through a couple shops for some local threads. Jolly Dog is home to rasta piratey swag with a kick of Vermont humor. Continuing on past Skinny’s, you venture into the unknown of the East End, the most desolate unpopulated side of the island. With rolling hills filled with hippies and naturalists this slice of the island may be the most pristine, untouched and magical; definitely worth the trek. Now if you chose to go right at the triangle, you will pass what some call the “Star Wars Bar”, Island Blues. A great place to listen to live music, but on most nights you’ll find some strange looking characters with little to no teeth, generally resembling something out of “The Empire Strikes Back”. A couple trees down, lays Cocolooba shopping center, home to Aqua Bistro and friendly boutiques. Aqua Bistro is famous for its Boston native Chef MJ, the spectacular ponzu tuna he whips up and their great happy hour. In the artsy spirit

of Coral Bay, you will find live entertainment on any night of the week. Whether it is the smooth duo of Lauren and Bo (our favorites), the soulful Luba, local Inner Visions, or funky Ish, you will not leave without your ears being serenaded. Continuing on, leaving Coral Bay you will stumble upon a cluster of cars gathered at Salt Pond, an exquisite bay hosting crystal clear water full of fish and Caribbean lobster. Adjacent to the Bay is a huge salt pond where locals treat themselves to a very “organic” smelling mud bath. The mud, heavy in salt crystals, exfoliates and tones your skin leaving it feeling baby butt smooth. Once the spa treatments are done, you can throw on some hiking shoes and head up Ramshead. Mostly popular for its spiritual vibrations on full moon nights, this hike is more like an unchartered treasure map with no clear path directing you up. As the story goes, the slaves led a revolt and were pushed back to Ramshead. They had the option of going back to slavery or jumping the shear cliffs to a rocky, watery freedom. The majority didn't think there was an option, and they bravely jumped off the rocks freeing themselves from their oppression. With this history, the presence of these souls still echo through the wind and waves. In addition to Ramshead, the Reef Bay Trail is one you definitely don’t want to miss. Starting off the main road in the middle of the island, it twists through Sugar Mill ruins and jungle, one of the lone St. John beaches with a surf break, Reef Bay, and spits you out at Lameshur Bay, a serene hideaway. One of the finger trails off the main path will bring you to a mysterious freshwater pond. During the right time of year, this pond turns into a cascading waterfall donned with wild orchids and petroglpyhs carved onto the rocks. The origins of these carvings are unknown but some say they were created by the Taino Indians, while others say these markings are closely related to African heritage, meaning, “Plunge in to cleanse and dissolve away impurity and trouble; this is water for ritual ablution before devotions”. Either way, the energy embodied in this water and atmosphere is most definitely positive. Chartering a sailboat on St. John is a must. The day trip that is vital in our opinion is a nice sail over to Jost Van Dyke, a close British Virgin Island. The mindbaffling thing is that this island has even more clear vibrant blue water due to very little population and pollution. Here the customary thing to do is an all day pub-crawl of the beach-lined bars. Yes this day gets intense but the only way to prepare is to stick a couple twenty-dollar bills in your bathers, jump off the boat



and start swimming to One Love Bar. Here get the local fix of fresh blended Bushwackers and enjoy the decor of shipwreck and the kindest family running the joint with no shame in a modest top off of extra rum. Next a light stroll will land you at the infamous Soggy Dollar Bar that boast the original Pain Killer. Maybe it’s their ever so secret proportions or the satisfaction that you get to keep the awesome cups these delicious beverages are poured in, but Soggy Dollar Bar does not disappoint. As you contemplate leaving for the next stop on the beach bar crawl, they leave you thinking, “We are going to come back before our soggy dollar swim back to the boat, right?” A light swim will land you at the next mind-blowing establishment called Ivan’s Stress Free Bar. The name says it all. Not one employee, just a fully stocked bar, you as the bartender and an honor box to throw in some bucks of what you think you owe. Groovy or groovy? The walls are tagged with writings from all the visitors,



and if you plan ahead you can stay at the hostel in the back or bring your own tent to pitch. Perfection. Our best advice for this unforgettable day is to stay hydrated, soak in the simplicity, have a good lounge under the magical trees and plan your sail back home with the glistening sunset. On your way home, stopping at Sandy Spit is a requirement. Ever see those Corona commercials, on pure white sandy beaches with nothing but turquoise water and not a soul around? Well, this is that place. A small little spit of perfection right smack in the middle of the US and British Virgin Islands. Just a couple stops over rests Norman Island. Within its harbors lies an old pirate ship by the name of Willy T. Tie your vessel up to this rowdy sight and let the fun begin. Enjoy some amazing pirate food, but make sure you behave or they will make you walk the plank…for real! And as the rumor has it, there are Tshirts to be won for the ladies that jump off the plank commando…but you didn't hear that from us! The weather is here, wish you were beautiful!

For more tantalizing Booty stories, check out the next issue of Superstoked Magazine or visit us at, www.badfishbooty.blogspot. com and feel free to drop us a line anytime at, Also become our friend at, and for all your jewelry and gift needs check out, Find your treasure‌.




The short answer is yes; in the majority of cases, but a conclusion like this is worthless without having a look at the evidence which supports it. Short term (acute) low back pain (LBP) continues to be a very prevalent, disabling and costly problem in modern society. This problem is most commonly treated with these interventions, including; spinal manipulation therapy (SMT - as utilized by chiropractors), physical modalities, medication, education, or exercise, or in a more multimodal approach combining several of the interventions (which is most the most common approach). In a recent systematic review (which is the study design which thrones highest in the research hierarchy) published in Spine (Dagenais et al 2010), 14 randomized controlled trial studies looking into the different treatment interventions with a total of 2027 participants were evaluated. After evaluating the results, both in terms of pain reduction and function improvement; the study concluded that: … “Several RCTs have been conducted to assess the efficacy of SMT for acute LBP using various methods. Results from most studies suggest that 5 to 10 sessions of SMT administered over 2 to 4 weeks achieve equivalent or superior improvement in pain and function when compared with other commonly used interventions, such as physical modalities, medication, education, or exercise, for short, intermediate, and longterm follow-up.” … As shown by this study, spinal manipulative therapy shows benefit for patients suffering from short term low back pain, normally within 5 to 10 treatment sessions over two to four weeks. However, it is important to combine treatment with educational exercise to prevent reoccurrence and to address the faulty motor control pattern which triggered the low back pain in the first place. Therefore, addressing physical exercise either through a home exercise program or with a qualified training center is essential to reduce the chance of reoccurring back pain.



Later the same year, an award-winning study was published in Spine (Bishop et al 2010) entitled “Chiropractic Hospital-based Interventions Research Outcomes (CHIRO) Study: A Randomized Controlled Trial on the Effectiveness of Clinical Practice Guidelines in the Medical and Chiropractic Management of Acute Mechanical Lower Back Pain". The CHIRO studies are a unique series of studies being conducted in a hospital-based, tertiary-care Orthopaedic and Neurosurgical Spine Program at Canada's National Spine Institute (ICORD) in the Faculty of Medicine at the University of British Columbia in Vancouver. The chiropractors have full hospital privileges, which are a first according to Dr. Bishop, and work in a continuum-of-care model that involves related medical and surgical disciplines. The results have been very positive, and concluded that: … “Patients randomized to CPG (evidencebased clinical practice guidelines - reassurance, avoidance of passive treatments, acetaminophen, four weeks of lumbar chiropractic spinal manipulative therapy, and return to work within eight weeks) care improved to a significantly greater degree (Roland-Morris Disability Questionnaire - RDQ scores) than patients receiving UC (family-physician usual care); bodily pain and physical functioning scores also significantly improved in the CPG group compared to the UC group.” … *(Italics text added for explanatory purposes) The study further criticizes an earlier study from 2007 which denied the efficacy of spinal manipulation, by pointing out that this study based its results/conclusions on the outcomes of therapies performed by non-chiropractors, and that: … “the levels of training and clinical acumen vary widely.” … It is essential to remember that authorized chiropractors have an extensive 5 year university education / training (masters’ degree) and are primary health care physicians.

In concluding, it can be seen that chiropractic treatment has shown significant positive results in terms of pain reduction and physical functioning improvement scores in highly ranked studies, and thus it can be said that chiropractic care can help you with your low back pain. However, as mentioned earlier, I would like to emphasize the need to address the causative factors with a multi-modal approach to prevent reoccurrence of the problem. If you have any questions, please submit your comment below. Chiropractically yours, Alexander (DC, Doctor of Chiropractic, 2011) References: Bishop PB, Quon JA, Fisher CG, Dvorak MF. The Chiropractic Hospital-based Interventions Research Outcomes (CHIRO) study: a randomized controlled trial on the effectiveness of clinical practice guidelines in the medical and chiropractic management of patients with acute mechanical low back pain. Spine J. 2010 Dec;10(12):1055-64. http://www. Simon Dagenais, Ralph E. Gay, Andrea C. Tricco, Michael D. Freeman, John M. Mayer. NASS Contemporary Concepts in Spine Care: Spinal manipulation therapy for acute low back pain. The Spine Journal, Vol. 10, No. 10. (October 2010), pp. 918940. doi:10.1016/j.spinee.2010.07.389 Key: citeulike:7921321. S1529-9430%2810%2900942-3/abstract



wORDS:Falko Richter Photos: Trevor Murphy ( and Nicole Scott


Driving to Wales takes forever, and even though if you were to start your journey before you were born, still wrapped in cosy amniotic fluid, you will still only get there by about 2pm the following day. Even if you live in Wales, driving to Wales takes forever, but then again… that is one of the things that make Wales special.

Alex was so nice as to donate his car (a Bugatti Veyron… which makes the previous paragraph even more ridiculous…!) for the trip, as we were not only taking 2 surfboards and a lot of supplies, but also our girlfriends (sounds like I am talking about a harem or something here… and I will let you believe that is what I meant). The trip was actually thought up by my girlfriend, who doesn’t even surf. She had found some sweet little trailer in Wales that could hold 6 people and which was also located next to the famous Hells Mouth beach. So it wasn’t strictly a surf trip from the start. It was a “2 couples and 2 additional friends holiday trip” that happened to be close to a sweet welsh beach break. We started our journey in Bournemouth at 3am in the morning. I insisted on driving that early because I was going to do a considerable part of it and it was the royal wedding weekend. In my head I could already see us standing in traffic on the M25 if we would drive at a normal time, cursing in a way that would even offend the South Park creators; Matt Stone and Tray Parker. Soooo… I made my friends wake up to an unholy early hour, stuffed them all in a car and we were off, destination Lynn peninsula, North Wales. First we had to drive via Guildford to pick up my dear Becca, who was awfully delighted to be so privileged to experience this most beautiful hour of the day… she definitely would have preferred some more sleep! With her on board we started the second part of the ride. Here I should mention that I looove motorways. I am from Germany. The country that probably invented motorways, or at least perfected them, ‘cause you can drive so fast that your face peels off... literally. Even though that is not the case in England, / ISSUE 3/ SUPERSTOKEDMAGAZINE.COM

you got some sweet roads here that at least allow you to go 80 miles per hour for a good while without interruptions. And then, … you hit Wales! Oh jeez the roads are long, winding and slow. Now I know where Oasis got their inspiration from for that famous quote… The road behind us was twice the distance of the one ahead of us, but the next bit would still take a painful 4 hours to drive (exactly the time of which we had already driven… it was like driving around in Narnia or something). I know I am comparing “no speed limits” with welsh roads, but in Germany 8 hours of driving would mean you would end up in the middle of Italy, not just having barely passed a 1/3 of the country. That is something I will never get used to here. In defence of Wales though, I have to say that it is absolutely stunning. It looks like Hobbiton of middle earth, made out of peaceful valleys, rolling hills, stunning green mountains, beautiful sandy bays and amazing views. When we finally arrived at our booked accommodation, we found out that it was the most ridiculous looking little trailer trash thing, straight from the 80s era. I wanted to put on my fake moustache (which I always bring with me just in case an opportunity like this was to unveil) and film an episode of “My name is Earl”. We unpacked all our gear and cracked open a can of sunshine on the front lawn. The weather turned out to be just glorious for the whole trip. Probably 25 degrees and pure sunshine for 4 days. People would always ask us later: “Are you sure you went to Wales?” Apparently our experience of the weather is somewhat untypical for the area. We didn’t know this at the time, but when you are drinking rainbows out of cans, basking in sunlight and at the same time riding

around on small pink unicorns; other things tend to be put aside quite efficiently. We spent the first day on the beach, sunbathing, skim boarding, playing cricket and getting a traditional English sand-peeling from the strong winds that occasionally danced across the beach without forewarning. In the evening we fired up the BBQ and had rainbow-alcoholic beverages until comfortable numbness set in and the jokes lost a lot of class, but the laughing lasted proportionally longer and longer. One of the days, on the way back from the beach we nearly drove into some tiny baby sheep, which had managed to escape from under the nearby fence that bordered the road. Alex stopped immediately and I jumped out to collect them and put them back over the fence. The word “put” is maybe a bit misleading. When I picked the first one up, I tried to lift it over the fence, keeping my arms clear of the barbed wire and also avoiding contact with the horned mother sheep that was waiting on the other side of the fence and looked a ‘little’ unhappy about the situation. So I basically let go a little early and it turned more into “throwing” baby sheep. The little fellows got back to their feet though and recovered, looking a little confused to what had happened. It was only afterwards I realized I was smeared with sticky goo, and saw that the lambs still had parts of the umbilical cords attached. That’s how young they were! Apart from being proper welsh (interacting with sheep in an inappropriate way… just kidding), we also discovered a stunning rock formation on the top of a hill just between Hells mouth and the next big bay. I cannot remember the names of all these places be-



cause they all sounded like things located in the Lord of The Rings saga; Mordor or Lothlorien, or similar (LOTR fans will know what I mean). I think the little collection of houses close to it was called “Rhiw”. It was an easy little climb and absolutely worth the effort. At the top we were rewarded with a view that I just cannot describe, but have a look at the pictures which speak for themselves. You could see for probably 60 to 70 miles north and south. All of the stunning bays and mountains dwelling in the late afternoon sunshine. We took quite a few landscapie and self-absorbed pictures and hung out there taking in the beauty and majestic atmosphere before starting our decent. We repeated those kind of days for the whole weekend and lived happily ever after. Oh, wait… I forgot… the surf. Well… there was none! It was just nail-bitingly unfair. A trip to the welsh coast. 8 hours drive each way. Hells Mouth at our feet. Wonderful weather, but the sea was flat like a pancake. I had even bought some new fins to allow for some more tail release of my 6’4’’ performance fish. Alex and me kept jumping into the car, analysing the map, trying to figure out what the windand swell direction could throw up. Checking magicseaweed, driving from one bay to the next. Crossing the peninsula back and forth. Checking magicseaweed again. Getting frustrated. Trying the next bay, getting excited over a ripple in the distance. Getting disappointed again. Dying a little bit on the inside, back into the car. Next bay… only yet again to be filled to the brink with disappointment. It was just tragic, but at some point or another we had to admit it: It was and was going to stay flat. On the Sunday evening before the hill climbing action, we just decided to get the wetsuits and boards wet, and walked into the smallest swell ever. Both Alex and me surfed some tiny waves lying on our boards and even got to our feet once or twice just to sink straight back in. It was the least epic surf trip ever and the most epic short holiday we could have had in Wales.



3 tips for an epic trip to Wales: •

Fasten your boards on a roof rack so tight that you think the straps must be an inch deep in epoxy by now. It will save you some standing on the hard shoulder of the M3 at 3.30am retightening it, while lorries filled with doom thunder past you in a pitch-black night, their wing mirrors only inches from your face.

Don’t get the funny idea to overtake a car on a welsh road that is more windy than your own guts. We have seen enough cars rushing around stone walled corners with a speed that defies centrifugal forces to know that if you risk it, you might eat windscreen.

If you plan a surf trip 4 weeks ahead and the swell ends up being none existent, don’t be all gloomy about it. Bring a BBQ, your beach towels, some good friends and enjoy your life anyway… and do not forget the rainbows and pink unicorns. They are essential for any trip.

“The best surfer is the one having the most fun… be that in or outside the waves” – Falko Richter

OPTIMIZE YOUR SURFING FITNESS ”Increase your fitness to enhance your surfing experience.” - Tom Claykens, MSc, MChiro

Don’t think of the city of dreams as a city of dreamlike surf…? Neither did we… until Eric “Big Coop” Cooper ( showed us otherwise.

Everyone who has been out surfing knows how physically demanding it can be. Next to the spirit and technique, a good fitness is primordial for getting the best out of your surf. I will try to outline the areas that are especially important for you and how to work on them. Cardio We all need a good endurance out there. Every time we think we are getting out of the water, we reconsider and wait for just one (or two) more waves”. This determination in the mix with bursts of paddling, the ride, and getting back behind the wave for just one more time can be very exhausting and physically demanding. The adrenaline will keep us going for a while, but a little extra help from your red blood cells is always welcome. These red blood cells carry oxygen which is necessary to keep on delivering fuel and energy to your muscles. The more red blood cells you have, the better your cardiovascular (CV) fitness level, leading to a longer and more comfortable surf experience, without the excess build up of metabolic waste products, like lactic acid, which together with dehydration is the main cause of muscle cramps. One way of going about this would be to go for a run every single day, and yes, that will indeed increase your fitness level, but

Running + Push-ups:

1. The first is that we want to train with surfing specific exercises. 2. The second is that we don’t need the ability to perform rhythmic, repetitive, cyclic movements like running or cycling for 2 hours. We need the ability to be explosive and after a burst of intense work, be able to recover fast. These two points together means that you ideally train your cardiovascular fitness doing interval swimming sessions. If you don’t have access to a pool, this may be inconvenient. So in case you do not have access to a pool all the time, let me give you some alternatives below. Before starting interval training of any kind, you need to be prepared. 4 weeks of moderate training to increase blood- & nerve

Running + Push-ups:

• •

10min warm-up (65%HRmax) Stretch/rest 2min

• • • •

5min, 80% speed (1km) 20 push-ups 2min, 90% speed (500m) 15 push-ups

Above 3 times

End with 2min walking and stretching

With this type of interval training you are prepared to surf for a long time in viciousconditions with a fast recuperation from your session so you can hit the beach


we want it to be a little bit more tailored for surfing. There are two main things we have to consider.


flow to the muscles will reduce your risk of training injuries. Moderate training would be working at 70%-80% of your maximum heart rate (HRMax). An easy way to calculate your HRMax is by following formula; 220 – age = HRmax. If you are 25 years old that means your maximum heart rate would be 195bpm (theoretically, this may vary). So go to the local beach or gym and go running for 30 – 45 minutes per session, twice a week or more, with a heart rate of 136 – 156 bpm. "Do this for about one month, until your heart rate stays stable whilst still maintaining the same time” or “Undertake this for 1 month to develop a basic level of cardiovascular fitness, after which you will be ready to challenge your muscles with interval training. This will introduce them to metabolic waste products, with which they learn to deal with, adapt to – and consequently eliminate them effectively”

Swimming crawl:

• •

10min warm-up (65%HRmax) Stretch/rest 2min

• • • •

5min, 80% speed (1km) 20 push-ups 2min, 90% speed (500m) 15 push-ups

Above 3 times

End with 2min walking and stretching

party without sore muscles. Some dancing in the evening will further improve the waste product elimination .

• •

200m warm-up Stretch/rest 60sec

• • •

100m, 80% speed 25m, 95% speed Rest 30sec

• • • •

150m, 70% speed 100m 80% speed 25m, 95% speed Rest 60sec

• • • • •

50m, 70% speed 100m, 85% speed 25m, 100% speed Rest 60sec 100m cooldown

Strength In general you can group strength training into 3 categories; • • •


(4 – 8 reps)

Growth (hypertrophy)

(8 – 12 reps) Endurance (>15 reps)

According to the sport you perform, one category will be more important than the other, but it is recommended, in every case, to vary your program with regards to both the exercises as the weight, speed and amount of repetitions and sets. Before going into specific exercises, I will explain how to train to get optimal strength used in surfing. For the paddling and takeoff you want to be fast and explosive. For the ride you want your legs to be strong and be able to hold on a low squat. So the upper body needs to be trained with more importance to speed and explosion and the lower body with the emphasis on isometric squatting. As with the cardio interval, you need to be ready to train hard. If you are not at a great level, then I would advise to follow a basic strength program prescribed by the local gym for about 6 weeks. Once you are ready, these are the golden rules;

Fig.1: Powerplate Isometric Squat • Hold a static position 3 sets, for about 30 seconds. •Works; quadriceps & gluteals

Fig.2: Bar pull-up • Works; lats, rear delts & biceps

• First step of the exercise you push or pull fast or 1 count (concentric phase) • Second step of the exercise you move the weight slower (eccentric phase) • •

First 3 weeks; 3 x 12-15 reps upper body 3 x 15-20 reps lower body

Fig.3: Bar push-up (small grip) • Works; triceps & pecs

Next 3 weeks; 3 x 8-12 reps upper body 3 x 12-15 reps lower body

Try this; Heavy weights, around 3 x 6 reps upper body. The exercise physiology of weight training lies beyond the scope of this article, but try to be fast and safely explosive in the first step of the exercise and after the first few weeks having increased the muscle potential, vary with your training exercises. In this section I will highlight a few good exercises for the shoulders, back and legs which are important for surfing specifically. The exercises shown in the pictures are not a total work-out, but serve as extra exercises to add to your basic work-out. These exercises tailor your work out so that they are surfing specific

Fig.4: Squat – Shoulder press • Works; quads, gluts, delts & triceps

Core & Balance You can’t build a house on a weak and wonky foundation. I bet you also can’t ride a proper wave without good core strength and balance. The pictures below are exercises to improve both.

Fig.5: Plank • Works; core muscles

Fig.6: Side-plank star • Works; core muscles

Fig.7: Balance board • Many board type variations. Generally trains your balance. Try to work in different planes.

Surfing is even more fun if you have increased endurance, which will let you surf harder, longer and stronger. It is definitely worth it, so get to it and take your surfing to the next level. Best of luck! - Tom



Illustration by: Anders Qvigstad




Some amazing surfing by oliver hartkopp (Chris Hartkopp's little brother) captured by the talented photographer Mark WengleR



And in this case, as in so many others, prevention is the better option when compared with the cure/treatment; as that includes anesthesia, a certified (hopefully) surgeon and a choice of either chiseling or drilling away the new bone which has formed in your ear canal. Chiseling has been shown to be the better option out of the two, as drilling may cause partial hearing loss due to the high intensity sound.

“What is surfer's ear? And how do I prevent it?” I hear you whisper. Well, gather up, sit down next to the bonfire and listen up, for I will tell you the tale. Surfer's ear might sound like a cool thing to have, but it is definitely not. What it actually means is abnormal bone growth (exostosis) occurring within the ear canal, which can in severe cases limit both hearing function (either temporarily or progressively) and make the subject more prevalent to ear infections. Surfer's ear conditions occur due to repeated irritation from cold wind and water, which leads to the bone surrounding the ear canal to adapt to the situation; by developing lumps of new bony growth which in turn will constrict and narrow down the ear canal. Here are two pictures, one (A) of a normal ear canal and another (B) one in which the individual has suffered moderate bone growth changes within the external auditory canal, which is known in layman terms as surfer’s ear.

(A) Normal ear canal

Prevention There are three ways of avoiding Surfer’s ear: Move to Costa Rica, Sri Lanka or Bali where the water is always warm. We know this might be hard on your current life, but hey, you do not want to develop Surfer’s ear do you?! Wear swimming/surfing ear plugs every time you surf. Go invest in some right now. Wear a swim cap or neoprene hood if the water is very cold (Scandinavian and British surfers I am thinking of you.) Do yourself a favor, wear a neoprene hood in Nordic conditions and wear ear plugs at times when exposed to cold water and wind. That way you will be able to hear what your mates are saying when you are having that refreshing aftersurf drink. ... “Hearing the blues changed my life.” … - Van Morrison

(B) Severe case of Surfer’s ear (Exostosis within the ear canal)



WORDS: Ben Scott Photos: Wikimedia Commons & Nicole Scott

“You can't process me with a normal brain." - Charlie Sheen All surfers need their brain to function optimally. Not only for concentration and visual input, but also to hone their nervous system and thus be able to react with cat like reflexes when that is required. A well fed brain is a quick brain, which means quicker reactions and a better overall surf endurance. Here is a simple way to recognise if you are feeding your brain what it needs to express health and vigour. Firstly the brain, like any tissue, requires a varied nutrient pool to allow it to function optimally. In general, the brain requires three main nutritional sources to thrive. They are: 1. Fats (Phospholipids) 2. Glucose 3. Oxygen Let us work out ways to recognise if we have issues lacking any of these and in what ways we can normalise them. 1. FATS These guys are essentially the framework for cells and they allow your cells to communicate with each other.



Essential Fatty Acids (EFA) are fats that cannot be made by the body, hence their name "Essential". They have to come from our food. EFA’s become hormones called Prostaglandins which are extremely important in the function of your body. There are 3 categories; Prostaglandin 1, 2 and 3. Prostaglandin 1 and 3 are ANTI-INFLAMMATORY, while Prostaglandin 2 is INFLAMMATORY. This is why your GP recommends taking NSAIDs such as Ibuprofen. These drugs function by blocking Prostaglandin 2 formation, which in order decreases inflammation in the involved tissue and therefore pain. So now you know that you can get this same effect from your nutrition without the risk of any adverse drug reactions. Pretty great, right? Remember that drugs have their value, but they should always be seen as a last resort and in such a case, act as a way of biding time for you to fix the cause of the problem. It is important to understand that inflammation is a natural function of the body and that it should not be looked at as "bad". For example, without inflammation we would not be able to heal after suffering a wound. However, we know

from the last Superstoked edition (see Superstoked Magazine #2 for reference) that the modern day diet is too high in pro-inflammatory foods and too low in anti-inflammatory foods. This nutritional soup is one of the major reasons for the growing chronic illness rates of today. So how do we increase our antiinflammatory pathways (Fats "PG1" and "PG3")? • Fish Oils (EPA/DHA). (N.B. if you fry fish, then the oils decrease). • RAW NUTS and SEEDS •OLIVE, WALNUT and FLAX SEED OIL How do we reduce our pro-inflammatory pathways (Fat "PG2")? •Don't fry food •Reduce the intake of red meat Although red meat is a natural food source, modern day meats are usually fed on pro- inflammatory grain-based diets. Grass fed meat and Wild Game are therefore not a prob

lem and in fact an intelligent choice.) •Reduce shell fish intake N.B! If you burp on fish oils you might have a gall bladder problem. Try supplementing with Beetroot Juice for 1-2 weeks and then retry taking the fish oil supplement. Beetroot juice stimulates gall bladder movement, so hopefully this might be an easy, natural way of fixing the problem. Being on blood thinners can be a contraindication to taking fish oils so ask your GP.

MINI-TEST How to know if you might have an glucose or insulin issue (if you answer YES to one or more options you might have an issue):


cereals, sweets, potatoes and rice. Do you skip meals? Do you feel tired most of the time? Do you need an afternoon nap?

… “There is an urgent need for a radical revision of our current concepts of the nature of consciousness and its relationship to matter and the brain.” … - Stanislav Grof

Do you eat foods with a High Glycaemic index?

2. GLUCOSE Glucose is sugar. Think about it… how do we usually feel when we have not eaten? We usually feel tired, forgetful, find it hard to concentrate or to think, and might even experience blurry vision. This is our brain telling us and showing in clear context how it cannot function without glucose. The body does not like too much glucose or too little, it likes a healthy balance. Modern day diets contain foods that are high in glucose (HIGH "Glycaemic Index"). Why is this a problem, you ask? Well, these foods cause a quick spike of glucose levels in your blood. This causes your body to have to pump out lots of the glucoselowering hormone "insulin" in order to lower the glucose running around in your blood. This provides a "peak-trough" pattern of your sugar levels. This pattern promotes insulin eventually becoming resistant to lowering the glucose (Insulin Resistance), as the insulin receptors are damaged by the constant spikes in blood sugar levels. Insulin Resistance comes with its own problems but as glucose and insulin issues are linked we will describe both in this section. They both promote diabetes and an increased susceptibility to a host of chronic illnesses. You can check the Glycaemic Index lists of your food online, and sometimes on the packaging label. Examples of ones that cause this harmful spike are bread,

Do you feel tired after meals?

Do you depend on a stimulant, such as chocolate or coffee to get you, or keep you, going throughout the day?

Do you feel noticeably energised after meals? Do you crave sugar and sweets after meals? Do you feel you need a stimulant such as chocolate or coffee after meals? Do you have difficulty losing weight? Do you have frequent urination? Has your thirst and appetite been increased? Do you gain weight when under stress? Do you have difficulty falling asleep? Do you wake up frequently in the night?

NB! A key difference in knowing whether you have an insulin or a low blood glucose (Hypoglycaemia) problem is that generally hypoglycaemics will feel better after eating, whilst insulin resisters will feel tired.



How to promote healthy, stable Glucose levels: •Ensure you eat Breakfast IN THE FIRST HOUR of awakening. (Don't have time? Make time. This is always met with "but you don't know what it's like in my house" or "I can't make my kids eat this way?" Would we allow our kids to dictate who drives the car? Of course we wouldn’t. Then why would we allow them to dictate what they eat and what foods are good for them? Buying a bag of mixed fruit and nuts for example involves no prepara tion!) • High Protein Breakfast (Raw Nuts, Meat, Fish, Eggs). • Protein or Vegetable (Fibre) snack between Breakfast and lunch and between lunch and dinner (NOT FRUIT). • Never miss meals. • If you're not sleeping well then have some protein before bed, e.g. nut butter. •Vegetables in the morning are great too if you want something different.

Did you know? Being slim does not mean you don't have a glucose problem. There are two types of reactions to low blood glucose. They are “Reactive low blood glucose" and "Insulin Resistance". Reactive Hypoglycaemia is usually people of normal weight and the insulin resistant sufferers are usually overweight. “But what about Fruit? It's high in glucose?” Fruit is great and provides natural resources of healthy glucose. However, it can indeed be high in glucose, e.g. Watermelon. Therefore fruit should be eaten as a desert and not a meal. This is because Glucose (Fruit) plus fibre (e.g. Veg) will lead to a slow glucose breakdown. How many of you start your day with Cereal or/AND Bread? You can use the "but its brown rice/bread" sentence and this is an intelligent choice, but we know that those foods are still pro-inflammatory grains and they are not part of the natural human diet. So it's not surprising that they have these damaging consequences to the body.

NB! Apply this regardless if you're hungry or not. People with glucose issues have usually lost the ability to sense when they are hungry.



How to know if you have a BP issue? • Cold hands and feet • Fungal overgrowth in feet. (Not because they have an infection but because with decreased blood flow you'll have decreased immune cell supply. Immune system prevents fungal overgrowth. Lack of blood will lead to lack of immune cells which will allow fungal growth, e.g. athlete’s foot. • Hair loss • Have someone check it. Ways to INCREASE a Low BP: • Exercise • Increase Sea Salt (add a pinch to one meal/day) NB! Salt is an obvious cause of high blood pressure but lack of it can cause a low blood pressure. If you use no salt in your diet at all, this could be a reason for your low blood pressure.

Did you know? Waking up frequently in the night can be a sign of low blood glucose. Why? If you don't have adequate stores of glucose for your brain to use at night, then it will release "adrenaline" to obtain glucose from your fat stores. The consequence, as adrenaline is a stimulant, is that we are stimulated to wake up. You may even notice palpitations (increased heart rate) with it. Try a tablespoon of nut butter or a handful of raw nuts an hour before bed to provide you with healthy glucose stores throughout the night.

brain too. This is due to the blood not reaching it because of restrictions along the arteries (atherosclerosis). Both result in decreased fuel being supplied to your brain. As your brain controls virtually all processes in the body, this will have a global effect on your health, whether you notice symptoms or not.

3. OXYGEN: Your blood pressure is vital in allowing Oxygen to flow up to your brain. Having a low blood pressure can be as problematic as having a high blood pressure. Generally, your blood pressure should be around 120/80. 150/110 would be an example of it being high and 90/60 would be an example of it being low. The problem with low blood pressure is, as blood carries everything, you will have depleted resources of everything. Oxygen being one. Oxygen is very important for all your tissues, especially your oxygen-sensitive balance and co-ordination centre, the Cerebellum. HIGH BP causes low blood flow to the

Ways to DECREASE HIGH BP: • Exercise • Decrease Salt • Water • No Coffee. (Constricts blood vessels and is a diuretic so it will dehydrate you. This will lead to thicker blood and therefore the heart needing to work harder in order to be push blood through the restricted vessels to your brain. Think about it, your brain is away from your heart and it’s above it. Not only does the heart need to beat against gravity, it now needs to beat through restricted blood

vessels.) • Reduce Pro-inflammatory foods (PG2 has been shown to increase BP and pain perception) • Relax (e.g. Meditation) NB! Exercise has a modulatory effect on BP. So exercise will help decrease a high BP and increase a low BP.

Summary If you eat the genetically required paleo diet you'll decrease the amount of "chemical stress" on your body. This diet is one consisting of Fruits, Vegetables, Nuts, Seeds, Meat, Fish and Eggs. This will promote you to balance and in healthcare, balance (homeostasis) means health. We must remember that nutrition is one of three main factors that contribute to health and therefore "yes" you can have the best nutrition and still have problems. That is why exercise and a healthy mind are so important too and therefore need to be incorporated with your healthy nutrition.

“But it's in my genes to have low blood glucose and low/high BP!" In nearly all cases this is not true. JUST BECAUSE YOU HAVE A SUCEPTIBLE GENE TYPE DOESN'T MEAN YOUR BODY HAS TO EXPRESS IT. Genes are turned on/off by an environmental stimulus. The field of "epigenetics" will explain more if you are interested. You are in control of your own lifestyle. Admittedly, you are not directly in control of certain aspects of your lifestyle, such as how much pollution there is in your local water or how much radiation is in your environment. However, the three aspects you are in control of are how you eat, move and think. Your lifestyle is expressed as your health. So choose healthy lifestyle choices! Ben Scott MChiro, Dip. C. Hyp



"Surfing through life…" by: ANDERS QVIGSTAD


T X E N on the

: s e v li r u o days of

/Goats in trees & ... the occasional camel (Morocco bonanza) /Bootyfish girls - next layer /Meet the Superstoked crew /Our first online competition... win, win, win!

u u u u u u u u If you want to contribute to Superstoked Surfing Magazine with articles, photos, marketing or similar please get in touch via or … all contributions are warmly appreciated, and we will be sure to send you loads of virtual hugs in return. Also, please like us on facebook: “Superstoked Surfing Magazine”



Surfing is like therapy. I don't see a shrink, I see the waves

- Alej Van Dorph

Superstoked #3  

Surfing, travelling, good times, health and nutrition. Our third edition features amazing surf photography and entertaining articles, which...