How holistic healing modalities work & why they're better for you

The following is an excerpt from the book Healing Power Of Acupressure and Acupuncture (Avery Health Guides) by Matthew D. Bauer, L. Ac., The Penguin Group, NY, 2005, ISBN 1583332162

I am acquainted with Matthew; he and I belong to the same Yahoo!Group list. I heard a little about his book before it was published, and couldn't wait to get my copy when it finally arrived in my favorite book store. He wrote the book at the encouragement of his patients who wanted to know and understand more about the roots and the reasons behind the practice of acupuncture, the "how" and "why" it works. Matthew explains this in excellent detail in his book (which I am reading again – for the third or fourth time).

I happened to be reading the sections below at the time I ran into a person who thinks holistic medicine is quackery, herbal medicine belongs back in the Dark Ages, and hypnotherapy is a parlor game. People like this always take the high ground on the side of surgery and drugs by demanding to see the double-blind, scientific study that proves you, the believer in holistic practices, can make your case. Studies in the efficacy of holistic methods are being done all the time, but it can be a challenge to prove.

These excerpts from Matthew's book explain both why holistic medicine works (and works well!) and why it's difficult to produce proof. Being an acupuncturist, he writes about Chinese medicine and acupuncture, but I believe his explanation of self-healing "Reaction Medicine" can apply to many holistic modalities.

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Pages 98 – 103 Action Medicine vs. Reaction Medicine

Whenever a healer does something to a patient in an attempt to help the patient's health, the healer is, in effect, taking some sort of action. The healer is manipulating or changing the patient's status quo. When such action is taken, there will be two basic consequences. The first will be the direct consequence of that action, and the second will be the body's reaction to having its status quo changed. To put it simply: every action causes a reaction.

Modern medicine's use of drugs and surgery are examples of action medicine – the intervening approach. When a drug such as an antibiotic is introduced into the body, its direct consequence is to kill bacteria. It will do this in a laboratory petri dish as well as in the human body. Unlike a petri dish, however, when such a substance is introduced into a living system, including the human body, this will also cause some sort of reaction. If this reaction causes harm, it is called a side effect, also known as an adverse reaction. Whether or not the body's reaction to a drug such as an antibiotic causes enough noticeable harm to be called a side effect, there must be some sort of reaction as the body adjusts itself after having its status quo changed.

With action medicine such as drug therapy or surgery, the hope is that the direct consequence of the action will be to improve the patient's problem and that the body's reaction will be minor and of little or no consequence. Acupuncture, on the other hand, is a type of reaction medicine – the self-healing approach. In the case of reaction medicine, the goals are the opposite of those for action medicine – one now hopes the direct action is of little or no consequence and that the reaction will improve the patient's symptoms.

Researchers around the world have been discovering that acupuncture can cause the body to produce a wide array of natural substances, including those that reduce pain and inflammation, enhance immune function, balance hormones, and produce feelings of well-being. The brain imaging research being done by Hang-Zee Cho and others strongly suggests that these effects result from the stimulation of key brain centers that exert control on the body's ability to produce these and other body-regulating substances. This is how reaction medicine works – by stimulating the body to produce its own medicine, as opposed to intervening in place of the body's healing process, as it is done in action medicine. The possibility of stimulating healing reactions is almost completely unknown to modern medicine but actually provides an important complement to action medicine.

As an example of the difference between action and reaction medicine, consider the gardener who wants to control some pests, such as aphids, that are destroying a garden. One method would be to spray the garden with an insecticide that kills aphids. This is usually a pretty reliable way to get rid of the pests, but it can also cause some undesirable effects, such as damaging plants and leaving toxins on plants one may wish to eat. Another method to deal with the problem would be to release ladybugs within the garden or, better yet, grow plants such as dill, cilantro, or caraway that will attract ladybugs to the garden naturally. As aphids are a natural food for ladybugs, having ladybugs in one's garden is a natural way to deal with aphid infestation. The first approach, using insecticide, is similar to what is done in action medicine: employing a manmade agent to intervene on nature. Releasing or attracting ladybugs into the garden is similar to the reaction medicine approach: facilitating nature's own means to control a problem.

Think of the human body as a garden and the bacterial infection as the aphids. Introducing an insecticide into the garden to directly kill the aphids is essentially what happens when antibiotics are used to treat a bacterial infection. Some infections, however, can be successfully treated with acupuncture. In this case, however, the action taken – performing acupuncture on the body – does not directly kill the bacteria but rather stimulates the body's immune response, helping it to do a more effective job of fighting the bacteria itself. This is somewhat like using plants that attract ladybugs to an aphid-infested garden.

Another method that may be used to treat a bacterial infection in Chinese medicine is to use herbs. In the case of Chinese herbs, there is a very wide range of actions. Some herbs are potent substances similar to drugs and work as an action medicine that in this example would directly kill bacteria. Other herbs are very mild substances that work as a reaction medicine by stimulating the body to heal itself. This would be like introducing ladybugs into the garden to eat the aphids. The vast majority of Chinese herbs are of the very mild variety that stimulates the body to heal itself. Many of these herbs have been deemed ineffective when tested by modern researchers because they were tested as though they were action medicine drugs – for example, putting an herb extract in a petri dish with bacteria and them proclaiming it ineffective because the bacteria were not killed. Testing herbs this way is as senseless as placing some acupuncture needles in a petri dish filled with bacteria and then reaching the conclusion that acupuncture is ineffective after the bacteria survive. Reaction medicine works via the body's reaction to a mild stimulus and so can only be studied by observing its effects on real, live subjects.

Another example that can put reaction medicine, especially acupuncture, into perspective is to consider a group of people with mild sinus congestion. One way to treat these people would be to administer antihistamines, an action medicine drug that directly blocks the production of the body's histamine response. The histamine response is a natural function of the body that causes cells to react to allergens, such as sinus cells that produce mucus to flush allergens out of the body. Nature gave us the ability to flush out allergens with the histamine response for good reason. Many of the symptoms we suffer in health problems are part of our body's natural response to the cause of the problem – for example, when our bodies try to flush out an allergen with mucus. A good percentage of action medicine approaches simply short-circuit our body's natural response to a problem. This can make us more comfortable, but does nothing to get at the root of the problem.

Imagine, however, that this group with mild sinus congestion could clear it with a good sneeze (I know this is far-fetched, but please play along so that I might make my point). A sneeze is another response the human body has developed over countless generations of evolution to help clear the sinuses. If one were to take a feather and tickle each person in this group under the nostrils, some, perhaps 20 percent or so of this group, would respond by sneezing, thus clearing their congestion. Acupuncture works very much like the feather – it stimulates the body to initiate natural, self-healing responses that nature has endowed us with over millions of years of evolution. Sometimes, for countless reasons, the body is not able to make full use of all the healing resources nature endowed it with. Good reaction medicine helps the body to make better decisions about how to utilize its resources.

I hope these examples have helped to explain these two approaches to healing. Now I can go on to explain some of the characteristics of each approach, as understanding these will help answer many questions about how to utilize Chinese medicine.

In the foregoing example, those who used the action medicine approach of taking antihistamines would probably experience a high rate of relief for their symptoms. Perhaps 70-80 percent of those who took that medicine would experience a reduction in their congestion. However, every action will cause a reaction, and some who took antihistamines will end up with side effects – that is, adverse reactions. The most common of these adverse reactions would be minor things like dryness of the mouth, throat, or sinus. Although it is rare, some who took antihistamines could experience severe reactions such as hallucinations, convulsions, or even cardiovascular collapse.

The point I wish to make here is that the direct consequence of taking action is easy to predict, while the subsequent reactions are difficult to predict. The same will be true when using a feather to cause a sneeze. The direct affect of this action – a slight stimulation of the skin cells touched by the feather – would be largely the same for all the subjects. The number of those who react by sneezing would be much smaller. So here, as in the example of the use of antihistamines, the direct effect of the action was the same for a large percentage of the subjects and thus predictable, while the reaction was much more varied and difficult to predict. Who, exactly, will sneeze when tickled with the feather, and who, exactly, will get what side effect from the antihistamine? Such questions regarding reactions are difficult to answer and thus explain why so many people are seriously harmed by drug side effects; we cannot predict beforehand who will get reactions that are worse than the original problem. If we could predict this, we would not give that drug to those individuals, and drug side effects would not be killing tens of thousands of Americans, as is the case in the United States today.

As action medicine's desired therapeutic effect is a direct result of the action taken, this action must be relatively strong and will thus be relatively easy to predict. That is one of action' medicine's greatest strengths. One of its greatest weaknesses, however, is the high rate of undesirable side effects that are much more difficult to predict. In the case of reaction medicine, the desired therapeutic effect takes place as an indirect reaction to the healer's intervention. This intervention will be milder than that used in action medicine, and there will be few if any undesirable effects, but the desired therapeutic effect, being a reaction, will be difficult to predict. Thus, one of the strengths of reaction medicine is its safety, while one of its weaknesses is a relatively greater degree of unpredictability in obtaining the desired therapeutic effect.

Pages 110 – 111 Additional Benefits of Reaction Medicine

[These are a couple of brief quotes from this section]

One of the most important and often overlooked strengths of reaction medicine is the potential to provide benefits for problems other than those being treated; that is, to cause good side effects. Because of the nature of holistic interconnections and the fact that reaction medicine takes advantage of these connections in helping the body to help itself, helping one problem with reaction medicine often helps others as well. …

Finding that other health conditions improve in the process of treating the primary problem is common occurrence in the practice of Chinese medicine. Often these additional benefits go unnoticed by the patient at first. Because reaction medicine helps the body to better adjust and heal itself naturally, many people do not realize that the cause of their sleeping better, catching fewer colds, experiencing more energy, and so on is the treatment they have been having for other problems. If someone continues to be treated with reaction medicine approaches over long periods of time, the improvements in overall body balancing they experience can also help to prevent future health problems.

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Standing Meditation

In honor of the Festival of the Trees, today's technique introduces the meditation and wellness practice of Standing Like a Tree Qigong. (Qi means energy, and gong means practice or work.)

My love for spending time in the forest is partly an emotional recognition of the physical healing nature of plants since I use herbal medicine exclusively; I feel comfortable and comforted spending time among these elders of the herbal kingdom.

(Photo courtesy of Jade Blackwater)

I love to sit with my back against a tree in seated meditation; it's very grounding and centering. Even better is to practice Standing Like a Tree qigong among the trees. That is just an amazing experience…like becoming One with the forest. (Not to mention cultivating exceptional good health and wellness at the same time.)

Li Nianzu L.Ac., founder of the Song Ho Health Center, calls this qigong "Pine Tree Meditating." Even though the Chinese calligraphy characters are slightly different, Pine Tree is a fitting image for this practice because as you stand, your fingers are splayed out like the needles of a pine tree, and the pine tree is a Chinese symbol of longevity which this mind-body-energy practice certainly promotes. On his website, Martial Artist and Teacher Michael Garofalo of Valley Spirit T'ai Chi Ch'uan lists the name as "Enter the Heart of the Trees." Doesn't that sound like it would be an amazing experience?

zhan zhuang qi gong

"Standing like a tree" qigong, zhan zhuang qi gong in Chinese, is one of the few Asian wellness and energy practices in which continuous movement is not integral to the form as it is in the popular "Yang Style Tai Chi Chuan" or Baduanjin qigong (which I previously wrote about). In the zhan zhuang form, you do literally "stand like a tree;" your arms assume positions resembling the branches of a tree while your feet and legs remain motionless. Some instructors include the visualization of roots reaching out from the soles of your feet and spreading into the soil.

Like all qigong, the intent of this form is to maintain the free-flow of your internal energy (qi or chi) since stagnant or blocked energy is at the root of most illnesses. Zhan zhuang delivers the added benefit of actually increasing your internal energy and making you stronger as you stand while holding your arms in each of the five basic positions. It is recommended that you begin with five minutes and build up to standing for about thirty minutes each day. At the height of my practice, I was standing for forty-five minutes every day; I've toned it down a bit since then.

(Photo courtesy of free Adobe Acrobat book available on the YiQuan website.)

This is the second of the five basic postures. As you can see, it looks as if the practitioner is hugging a tree, and indeed the position is called cheng bao zhuang, "support by embracing tree," and is reported to bestow remarkable recuperative powers. (I assure you, it can.)

I had a marvelous experience standing like a tree during one of the world-wide meditations in which I participated. At the appointed hour, I stood in the cheng bao zhuang position with my eyes closed. In a dream or a vision, I'm not sure which, I saw a tree in the distance….an enormous tree with millions of widely-reaching branches. The tree was bare of leaves, but there were hundreds of colorful birds scattered among the branches. To add to that avian population, the sky was filled with chirping birds flying toward the tree from every direction. It was noisy, but pleasantly so, not raucous. As I approached the tree, I saw that all the birds had human faces portraying every race and color on the Earth, and we all were coming together on the branches of the tree. When I ended the meditation, I wondered if that had been the World Tree, and if the birds represented all the people meditating together!

"Standing Like a Tree" can be very challenging at first because as you stand, most of your muscles are naturally contracted. About 100 days of dedicated practice using the powerful intention of your mind to relax your muscles while mastering the five basic postures brings the rewards of complete physical relaxation and vibrant health (or improvement in most chronic conditions), as well as improved mental concentration, control, and stamina. There are also four advanced postures, and a very advanced practitioner may develop the ability, as is shown in the book, to create an energy circuit enabling her to experience the circulation of qi between herself and a tree. Perhaps that is why Mr. Garofalo calls this practice "Enter the Heart of the Trees."

You too can practice "Standing Like A Tree" by following the instructions of Master Lam Kam Chuen in his book The Way of Energy, ISBN 0671736450, which you can see in the sidebar on the left.

Friday Food Pharmacy: Pasta & other grain (& sometimes fruit) products

Keep your energy up and your stress down: eat pasta!

At this busy time of year, it is especially important to take care of yourself, eat right, and get enough quality sleep. You already know that complex carbohydrates like those found in grain products (pastas, breads, and cereals) are great energy foods. What you might not be aware of is that they can also be good sources of useful tryptophan, the amino acid that produces the neurotransmitter serotonin which aids in relaxation and sleep, and helps to relieve depression.

There are many foods that contain tryptophan; however as with many nutrient interactions, some sources are better than others to initiate the proper response of your body chemistry to produce the desired result: promoting relaxation.

As it enters your bloodstream through the digestive process, tryptophan can get side-tracked by the amino acids tyrosine, phenylalanine, valine, leucine and isoleucine. When that happens, it reduces the amount of tryptophan available to travel to your brain to create serotonin. Eating carbohydrate-rich foods causes your body to release insulin. Insulin helps to clear some of those competing amino acids out of your blood allowing more of the tryptophan to travel to your brain.

Tryptophan, like all the amino acids, is most abundant in meats, fish, poultry, dairy products, and nuts. However, flesh, dairy, and nut sources do not initiate the same insulin-releasing chemistry that carbohydrates do, and so do not keep the other amino acids from hijacking the tryptophan. Eating proteins will give you energy and perk you up, it won't be the relaxing type of energy you receive from eating carbohydrates. For example, eating a bagel as a bedtime snack is a great idea, but only add salmon and cream cheese on a breakfast, lunch, or afternoon-snack bagel because the proteins contained in those toppings will make you more alert, not sleepy.

You may make an exception in the case of the cream cheese, or you may want to have a cup of hot cocoa with your bagel since there is evidence that calcium helps the manufacture of tryptophan into the other sleep hormone melatonin, an important product of your endocrine system. To digress for a moment: It has been proposed that a lack of melatonin is a significant factor in the higher rates of cancer in people who work at night because they often experience low levels of this powerful antioxidant. Darkness is required for the production of melatonin, and excessive or lengthy illumination can reduce its production. Read more about melatonin at Wikipedia.

Following is a chart I created of popular selections of grain foods: pastas, cereals, bread, and pies (yes, pie is a great choice for carbs and a good carb-to-protein ratio). These items have a satisfactory level of carbohydrates, and a reasonable ratio of carbohydrates to proteins. I've marked the best of the pasta, pie, and breads class with an asterisk, but beware of the high calories of the pies! The cereals section is there for comparison but some of the information is unavailable, so I did not indicate a asterisk a "best source" in that group.

Food	Serving Size	Calories in Kcal	Carbohydrates in Grams	Protein in Grams	Tryptophan in Grams
Pasta
Spaghetti / macaroni	1 cup	221	43.20	8.12	0.113 *
Spaghetti – whole wheat	1 cup	174	37.16	7.46	0.097
Spaghetti – spinach	1 cup	182	36.61	6.41	0.081
Egg noodles	1 cup	221	40.26	7.26	0.069
Pasta Sauce – for those of you who couldn't survive bare pasta: Prego 100% Natural Spaghetti Sauce (jar)	2 Tbsp	136	20.80	2.21	N/A
Pie
Pecan pie	1/6 pie	452	64.64	4.52	0.073 *
Pumpkin pie	1/6 pie	229	29.76	4.25	0.056
Cherry pie	1/6 pie	304	46.57	2.34	0.033
Blueberry pie	1/6 pie	271	40.83	2.11	0.029
Cereals
General Mills Cheerios	1 cup	110	22.78	3.00	0.048
General Mills Whole Grain Total	¾ cup	100	23.15	2.00	0.039
Kellogg's Raisin Bran	1 cup	195	46.54	5.18	N/A
Quaker Instant Oatmeal – Raisin Spice	1 packet	162	32.92	3.35	N/A
Breads
Bagel – cinnamon raisin	4" diameter	243	49.13	8.72	0.101 *
Biscuit – home made	4" diameter	357	45.05	7.07	0.088
Pumpernickel	1 slice lg.	335	15.20	2.78	0.031
Rye	1 slice	83	15.46	2.72	0.031
Whole wheat	1 slice	69	11.56	3.63	0.023
White	1 slice	66	12.65	1.91	0.022

You may also like to read (or re-read) the "How to eat right to reduce stress" article reprinted with permission from the PCRM (Physicians Committee for Responsible Medicine) website.

This column is dedicated to my son Steven who would live entirely on pasta and cereal if he could. :-) Happy Thanksgiving, Steven!

New name - same great information!

I've been trying to come up with a name that was more reflective of what this blog is all about, and more descriptive of what it is that I, as a Stress Management Consultant, can do for you.

It's been a bit of a challenge coming up with a combination of the words "stress-free," "live / living," and "natural / naturally" that wasn't already in use by someone! I've managed to do it though....at least according to Google search....and thought I'd try it out and see how it works.

Of course, I will continue to bring you information of the highest quality on holistic stress management and relaxation techniques, and general health and wellbeing.

Thank you!

This post, first started on November 22, 2006, is an ongoing Thank You! right back to the clients and students who took the time to share their thoughts and feelings about my courses, workshops, and my work in general. Below you will see just a few of their letters and evaluations.

To say that I am passionate about what I do is an understatement. I live and breathe qigong, organic nutrition, and holistic health. I love what I do, I love sharing what I know, and I love helping you through the self-healing practice of qigong, and helping you find the best ways to fully embrace holistic health!

I teach tai chi, and I have studied some qigong with various instructors in Seattle and am not totally unfamiliar with it. During January I had the pleasure of spending an evening at one of the Michelle's classes and learning a new qigong from her. She is an excellent teacher and quite knowledgeable of the subject. Her passion for qigong and her dedication to making sure it was being learned by all present make her an exceptional teacher.

I also know Michelle from her work with our organization, Central Oregon Internal Arts, and she has been an asset there also. She has readily stepped up to help the organization promote the internal arts and has willingly shared her time and energy toward this goal. It is not often that you find someone who is not only knowledgeable about what they teach, but is also willing to go out of their way to help others.

Chris M.

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I consulted Michelle about Qi Gong in regards to how it could help me recover from a serious hand injury. She gave me an immense amount of insight, and I am very impressed with the depth of her knowledge in both Qi Gong and how it helped me as an individual. Prior to my injury I taught Kempo karate for a number of years. I confidently recommend her classes to anyone who's interested, no matter the age.

Steven W.

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I have had the privilege of knowing Michelle Wood for seven years, and during that time I have watched her develop through intense study her qigong and stress management courses. I participated in a small group that met bi-weekly for qigong and meditation and found that those meetings always slowed and calmed me down. I was able to nourish my body and soul and let that nourishment stay with me as I dealt with the everyday stuff we all have to deal with.

Michelle has a calm, centered personality and certainly practices what she preaches. She quit smoking in 2005, and is very conscious about what she eats. In other words, she's nourishing her whole self and as she does that, she is one of the best examples of the subjects she teaches.

Her courses are developed in such a way as to gently bring each person along, and Michelle has great patience with anyone new to the practices she introduces.

Corle H.

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My name is Tiffanie and I am a long time student of Michelle. As a student, I thoroughly enjoy the benefits of Michelle’s Qi Gong classes.

She does an excellent job of teaching the movements and explaining the health benefits. Her gentle voice is pleasing to hear and she has the patience of a saint!

Because of her, I feel stronger in my back and I sleep better now that I practice what she has taught me. I strongly recommend Michelle as a Qi Gong teacher.

Tiffanie R.

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Michelle volunteered to give a presentation at our 8^th Annual Youth Prevention Conference in Redmond, Oregon [in 2006]. This conference is a one-day event for Middle and High School students from throughout a tri-county area. The purpose of the conference is to share information regarding prevention issues with young people and to engage them in sharing what they learn from this conference with their schools and community.

Michelle did two break out [qigong] sessions entitled: "Stretch and Relax." Michelle’s breakout was well received with the majority of those in attendance expressing that they learned something new and they would recommend the session to others. What the students shared that they enjoyed about the session was that they learned to relax, breathe and stretch as well as, they enjoyed learning the exercises.

Michelle was well prepared and had great handouts that were age appropriate for the participants. Michelle has worked with young people in the past, and so she is able to apply relaxation to their lives and the relevance of how they are affected by stress.

Michelle is highly recommended to share this knowledge with other young people in most any kind of setting.

Mary F., Youth Conference Speaker Committee

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"She is very passionate about what she does. That made it fun for me."

Ashley (Youth Conference Participant)

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My name is Shannon J. and I am the Administrator for NHI-Natural Health Institutes. Michelle Wood has been a student with us since July/05 [and has since earned her Diploma as a Holistic Relaxation Therapist]. I also consider Michelle a very good source for information when it comes to aspects of holistic health.

She has a very diverse background in holistic health in teaching Qigong (Chinese Yoga) and now having a diploma in Holistic Relaxation Therapist. She has been asked on occasions to speak about the importance of relaxation and has always gladly accepted the invitation to let people know about the importance in relaxing.

Michelle is a great listener, a great teacher, outgoing and always up for a challenge. I like to use Michelle as an example to potential students who are thinking of studying Holistic Relaxation Therapist. Michelle has had opportunities open up for her since taking this diploma and I am proud of Michelle. She worked hard on her courses received 100% on every exam. I always look forward to Michelle’s emails and phone calls.

I would definitely recommend Michelle Wood for anyone seeking advice on how to relax or reduce stress in your life. You can always count on Michelle to give you sound advice and a smile.

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"Michelle is the most patient meditation teacher I've ever worked with."

Julia (Adult Meditation Student)

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Michelle went slow enough so that I thoroughly understood each step, and I received a lot of personal help.

Karen B. (Workshop Participant)

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Michelle was very patient and encouraging.

Dorothy F. (Workshop Participant)

Walking meditation

For anyone who leads a busy life, and who has not tried meditation before, walking meditation is a great place to start. You receive the many calming, grounding, and centering benefits of meditation without the challenge of trying to sit completely still.

You already know how great walking is for your circulation because the leg muscles aid the heart in moving your blood through your veins and arteries. Walking also works to relax your leg muscles through the constant flexing and stretching. It (hopefully!) takes you outdoors where you get fresh air, and sunshine to boost your Vitamin D intake.

There is a special benefit to walking meditation (and standing meditation, which I will talk about next time) that none of the seated methods offer. In Traditional Chinese Medicine, the energy channels or meridians for the kidneys, spleen, and liver begin on the foot. Every step you take is like a little self-reflexology or self-acupressure treatment. When your toes press the ground, you put pressure on the starting points for each of these energy channels. In effect, you are giving each of these organs a little boost of energy, and that is fantastic since all three are involved in the processes of removing toxins from the body. If you would like to carry the Chinese Medicine ideals a step further, you may plan your walking meditation for one of the two-hour periods of the day when the energy channels for the organs are "active" or most open to energetic influence: between 9:00 and 11:00 AM for the spleen, 5:00 and 7:00 PM for the kidneys, or 1:00 and 3:00 AM for the liver.

(I know I spend a lot of time talking about physical wellness, but I can't emphasize this enough: When your body is in great shape, you are better prepared to effectively deal with mental and emotional stress.)

There are two types of walking meditation, random and pattern. Random walking is done anywhere at any time, and is like strolling according to meditative principles. Pattern walking is following the path of one of the many styles of labyrinths.

To prepare for walking meditation, you should be dressed comfortably and for the environment; lightweight clothing for indoors or warm weather, warm garments in layers for outdoor cooler weather. You can carry an umbrella if you like to walk in the rain….there is no especial position or task for your hands in walking meditation. Of course, you should always wear comfortable, supportive shoes although walking barefoot on grass is ideal if you have the opportunity to do so safely. Always walk on the softest surface possible; carpet indoors, grass or soil outdoors. Try to avoid solid, unforgiving surfaces that will be hard on your knees and shins.

While you walk, your breathing cycle and your steps will be synchronized: inhale as you raise your leg; exhale as you extend your leg and lean forward into your step. When you place your heel on the ground, your forward motion will be like rolling from the heel to the ball of your foot. You will inhale through your nose; you may exhale through your nose or mouth.

Stand up and try it now:

Lift your foot from the ground while you inhale.

Extend your leg and place the heel on the ground; roll forward from the heel to the sole of the forward foot while the foot behind you rolls up onto the toes as you exhale.

Lift your back foot from the ground while you inhale.

Extend that leg and place the heel on the ground; roll forward from the heel to the sole of the forward foot while the foot behind you rolls up onto the toes as you exhale.

Here's how it should look at the moment your forward heel touches the ground.

You will be walking slowly, of course, because your pace is linked to your breathing. You don't want to breathe too fast, you'll hyperventilate! To reach a level of meditative relaxation, your breathing cycle should be one complete breath, inhale and exhale, approximately every six seconds, so you should be walking at a pace that is about ten steps per minute.

For random walking, once you have command of the breathing/stepping cycle, you will want to deepen your meditative practice.

Begin by paying attention to your body as you move. Concentrate on the muscles and how they feel as they contract and extend as you move forward.

Extend your awareness to the ground beneath your feet and ponder how it affects your practice and your mood if it's soft, hard, lumpy, etc.

Place your awareness upon your intention, how your mind carries out your intention to walk by sending the signal to your muscles to move. Consider how your mind is in charge of your breathing and your movement.

Ponder how your awareness and your intentions affect your reactions (including stress reactions), moods, emotions, and "where you are going," how you "move" through life.

Chartres-style labyrinth

Pattern walking is a little different after you have mastered the breathing/stepping cycle.

Instead of directing your attention to your movement and your body, you will direct your attention inward. Most often this is a spiritual practice very symbolic of the inward journey to your source or soul, and the labyrinths are often found at churches or other houses of worship. The most famous of the labyrinths is the eleven-circuit one imbedded in the floor in the Chartres Cathedral in France, constructed during the Middle Ages (c. 1201) for the spiritual benefit of the parishioners. The Chinese and Native Americans had their own styles of labyrinths, and the Greeks had a very popular seven-circle pattern that was even stamped on their coins.

Labyrinth imprinted on a Greek coin (c. 100 BC)

Labyrinths come in a variety of patterns, but all tap into the same idea: inwardly, you are walking toward your Center just as outwardly, you feet are walking toward the center of the pattern. As a metaphor for life, a labyrinth is made of many twists and turns, sometimes it seems as though you double back on yourself, and it doesn't always make sense, but you are always on the right Path for there is only one Path leading to the Center.

If you ever have the opportunity to walk a labyrinth, go for it! I've walked labyrinths twice, one seven-circle Greek style outdoors, and one Chartres style indoors. Each of my labyrinth experiences was very different from the other, but both were pretty amazing. I'm sure your labyrinth-walking experience will be amazing, too!

Meditation

(Photo courtesy of Jenn Cobb from her visit to a temple in Thailand)

When you hear the word "meditation," you immediately form the picture in your mind of a yogi or guru seated in a strange position chanting a deeply resonant "OM." If you think meditation is only for spiritual achievement, you are missing a great opportunity to not only relax your body, but improve your whole-brain function, memory, and give yourself more opportunities for those problem-solving "Ah-ha!" moments.

For centuries, meditation has been a vehicle for physical relaxation as well as higher awareness and spiritual enlightenment. A lot of people today talk about this awareness and living at a "higher vibration," but often can't really tell you what that means.

What it means is this: the electrical impulses of your brain as measured on an electroencephalograph, a machine that measures brain-wave activity, are vibrating faster than the rate they would during normal, wakeful, conscious activity.

When you are driving your car, making dinner, working at your desk, normal conscious activities, your brain frequency is usually in the Beta range, roughly 12 to 24Hz. (I am taking the average here; the measurements for brain activity are close but not 100% standard across medical/ psychological/ scientific disciplines.)

There is a higher brainwave frequency that operates in the 26 to 70Hz range. These are called Gamma waves, and are associated with higher mental activity, problem solving, "Ah-ha" moments, and a higher or broader level of awareness. This level of brainwave activity also may help improve memory function due to its possible effect on "binding," the way the brain makes associations and brings together different elements of information to create a whole picture as when a certain smell and sound come together to trigger a particular memory.

Gamma waves are the measured frequency experienced during REM sleep, that period of sleep when you dream. This is why many people wake from a night's sleep with a new idea or the answer to a nagging problem – they have experienced the Gamma level of problem-solving brainwave activity and brought that knowledge to the level of normal consciousness. It is said that many famous inventors saw their creations, or the answer to seemingly insurmountable problems, through dreams which they then applied to their real life situations.

The great thing is you don't have to take a nap or go to bed to experience Gamma wave activity or enjoy this level of higher mental awareness. Just learn to meditate!

A study was completed with Buddhists whose brainwave activity was measured before, during, and after their meditation sessions. It was discovered that during the practice of meditation, their brainwaves ascended into the Gamma range. What surprised the study team was that the higher brainwave frequencies were maintained after formal meditation session had ceased. The study included both people who had practiced meditation over many years and people who had practiced only a few months. It was discovered that the people who had meditated for years also experienced the higher brainwave frequencies sooner during their meditation sessions and for a longer period of time after they had concluded their meditation session. This means that the long-term practice of meditation delivers the benefits of longer periods of enhanced brainwave activity during your normal level of consciousness.

Over the next few weeks, I'll be writing about different methods of meditation, and the particular benefits, advantages and disadvantages of each. If you've wanted to start a meditation practice (not a bad New Year's Resolution….hint, hint) but sitting and chanting doesn't appeal to you, never fear. Stayed tuned and I'm sure you will find a style that suits you and your lifestyle!

Friday Food Pharmacy: Turkey

The United States will celebrate Thanksgiving next Thursday, and many people are looking forward to a traditional family dinner featuring turkey. I hope you will take the time to find, and spend the extra money to purchase, an organic turkey which is bred with as few added hormones and antibiotics as possible, and slaughtered humanely. Not only is that better for the turkey, it is much, much better for you, too, because studies show that the additional hormones and antibiotics from meats and poultry do upset your own chemical balance and cause health problems. If you're not sure, visit the company's website, email, or call the producer. So many things labeled "organic" and "natural" are that way in name only. Loopholes in the laws and watered-down definitions allow food product producers to get away with labeling a product as wholesome without providing either the wholesome environment or product.

That said, of all the meats, turkey (especially white meat) is the best for you in terms of low fat and high protein and nutrients. It is the best source of tryptophan, the amino acid that is carried to your brain to be turned into serotonin, the relaxing and "feel good" brain chemical believed to be low in people who suffer from depression. Turkey is also a good source of iron, zinc, niacin, potassium, and many important amino acids. (See the nutrient chart below, too.)

I would, however, like to dispel an urban legend: many people believe that the tryptophan you ingest by eating turkey on Thanksgiving makes you sleepy. Not true. You would have to eat three or four whole turkeys by yourself to ingest enough tryptophan to make you sleepy. It's far more likely that what makes you sleepy after dinner is the amount of food intake (there's always someone urging you to "have s'more" of everything!) and the fact that eating a meal with great friends and family keeps you at the table longer so you really do eat more, often without even realizing it!

For any last-minute turkey-cooking crisis you may experience, aid is just a phone call away, and is available in both Spanish and English. You can call The Turkey Talk Line often referred to as the Butterball Hotline at 1-800-BUTTERBALL (1-800-288.8372.255 Yes, I realize there are extra digits in the phone number. Just keep punching numbers until something rings!)

Operating hours for the Talk Line are:
Thanksgiving day 6:00 AM to 6:00 PM Central Standard Time
Christmas Eve and Christmas Day 6:00 AM to 3:00 PM Central Standard Time

Enjoy the fun and interesting turkey facts that follow the nutrients chart below!

Here are the statistics from the USDA Nutrient Database for one serving of turkey – about 3.5 ounces which, I've read, is a stack of sliced meat about the height of a deck of cards.

Turkey, young hen, dark meat, meat and skin, cooked, roasted

Refuse: 27% (Bone)
Scientific Name:
NDB No: 05240 (Nutrient values and weights are for edible portion)

Nutrient	Units	Value per 100 grams	Number of Data Points	Std. Error
Proximates
Water	g	59.61	15	0.448
Energy	kcal	232	0
Energy	kj	971	0
Protein	g	27.37	15	0.399
Total lipid (fat)	g	12.78	15	0.645
Ash	g	0.98	15	0.009
Carbohydrate, by difference	g	0.00	0
Fiber, total dietary	g	0.0	0
Minerals
Calcium, Ca	mg	31	15	1.352
Iron, Fe	mg	2.28	15	0.085
Magnesium, Mg	mg	23	15	0.21
Phosphorus, P	mg	196	15	2.995
Potassium, K	mg	276	15	3.241
Sodium, Na	mg	72	15	1.032
Zinc, Zn	mg	4.10	3	0.118
Copper, Cu	mg	0.139	3	0.005
Manganese, Mn	mg	0.023	3	0.002
Selenium, Se	mcg	37.2	0
Vitamins
Vitamin C, total ascorbic acid	mg	0.0	0
Thiamin	mg	0.055	15	0.002
Riboflavin	mg	0.223	15	0.007
Niacin	mg	3.659	15	0.097
Pantothenic acid	mg	1.117	0
Vitamin B-6	mg	0.310	0
Folate, total	mcg	8	0
Folic acid	mcg	0	0
Folate, food	mcg	8	0
Folate, DFE	mcg_DFE	8	0
Vitamin B-12	mcg	0.34	0
Vitamin A, IU	IU	0	3	0
Vitamin A, RAE	mcg_RAE	0	3	0
Retinol	mcg	0	3	0
Lipids
Fatty acids, total saturated	g	3.860	0
10:0	g	0.000	0
12:0	g	0.020	0
14:0	g	0.090	0
16:0	g	2.330	0
18:0	g	0.990	0
Fatty acids, total monounsaturated	g	4.060	0
16:1 undifferentiated	g	0.660	0
18:1 undifferentiated	g	3.300	0
20:1	g	0.030	0
22:1 undifferentiated	g	0.020	0
Fatty acids, total polyunsaturated	g	3.420	0
18:2 undifferentiated	g	2.890	0
18:3 undifferentiated	g	0.150	0
20:4 undifferentiated	g	0.260	0
20:5 n-3	g	0.000	0
22:5 n-3	g	0.040	0
22:6 n-3	g	0.050	0
Cholesterol	mg	84	15	3.021
Amino acids
Tryptophan	g	0.303	0
Threonine	g	1.196	0
Isoleucine	g	1.375	0
Leucine	g	2.130	0
Lysine	g	2.495	0
Methionine	g	0.771	0
Cystine	g	0.300	0
Phenylalanine	g	1.072	0
Tyrosine	g	1.041	0
Valine	g	1.427	0
Arginine	g	1.927	0
Histidine	g	0.825	0
Alanine	g	1.741	0
Aspartic acid	g	2.639	0
Glutamic acid	g	4.372	0
Glycine	g	1.624	0
Proline	g	1.264	0
Serine	g	1.208	0

USDA National Nutrient Database for Standard Reference, Release 19 (2006)

Finally, here are some fun and interesting turkey facts from the website of University of Illinois Extension. How many do you already know?

Turkey Facts

· Ben Franklin, in a letter to his daughter, proposed the turkey as the official United States bird.

· In 2003, the average American ate 17.4 pounds of turkey.

· The heaviest turkey ever raised was 86 pounds, about the size of a large dog.

· A 15 pound turkey usually has about 70 percent white meat and 30 percent dark meat.

· The wild turkey is native to Northern Mexico and the Eastern United States.

· The male turkey is called a tom.

· The female turkey is called a hen.

· The turkey was domesticated in Mexico and brought to Europe in the 16^th century.

· Wild turkeys can fly for short distances up to 55 miles per hour.

· Wild turkeys can run 20 miles per hour.

· Tom turkeys have beards. This is black, hairlike feathers on their breast. Hens sometimes have beards, too.

· Turkeys’ heads change colors when they become excited.

· Turkeys can see movement almost a hundred yards away.

· Turkeys lived almost ten million years ago.

· Turkey feathers were used by Native Americans to stabilize arrows.

· Baby turkeys are called poults and are tan and brown.

· Most of the turkeys raised for commercial production are White Hollands.

· Turkey eggs are tan with brown specks and are larger than chicken eggs.

· It takes 75-80 pounds of feed to raise a 30 pound tom turkey.

· Male turkeys gobble. Hens do not. They make a clicking noise.

· Gobbling turkeys can be heard a mile away on a quiet day.

· A 16 week old turkey is called a fryer. A five to seven month old turkey is called a young roaster and a yearling is a year old. Any turkey 15 months or older is called mature.

· The ballroom dance the "turkey trot" was named for the short, jerky steps that turkeys take.

· Turkeys don’t really have ears like ours, but they have very good hearing.

· Turkeys can see in color.

· A large group of turkeys is called a flock.

· Turkeys do not see well at night.

· Turkeys are related to pheasants.

· Wild turkeys spend the night in trees. They especially like oak trees.

· Wild turkeys were almost wiped out in the early 1900's. Today there are wild turkeys in every state except Alaska.

· In England, 200 years ago, turkeys were walked to market in herds. They wore booties to protect their feet. Turkeys were also walked to market in the United States.

· June is National Turkey Lover’s Month.

· Since 1947, the National Turkey Federation has presented a live turkey and two dressed turkeys to the President. The President does not eat the live turkey. He "pardons" it and allows it to live out its days on a historical farm.

· The five most popular ways to serve leftover turkey is as a sandwich, in stew, chili or soup, casseroles and as a burger.

· Eating turkey does not cause you to feel sleepy after your Thanksgiving dinner. Carbohydrates in your Thanksgiving dinner are the likely cause of your sleepiness.

· Turkey is low in fat and high in protein.

· White meat has fewer calories and less fat than dark meat.

· For their first meal on the moon, astronauts Neil Armstrong and Edwin Aldrin ate roast turkey in foil packets.

· Turkeys will have 3,500 feathers at maturity.

· Turkeys have been bred to have white feathers. White feathers have no spots under the skin when plucked.