HOLISTIC HANDBOOK

Andrew Williams, Jr. Copyright © 2008

TABLE OF CONTENTS INTRODUCTION TO HOLISTIC LIVING GUIDELINES Shifting Medical Paradigms FUNDAMENTAL HOLISTIC PRINCIPLES Foundations of vitality Cleansing Hydration Alkalizing Meditation Passion Investment Oxygenation Nutrition NUTRITIONAL RECOMMENDATIONS TO ENHANCE GENERAL HEALTH Dietary Guidelines for Americans DAILY NUTRITIONAL SUPPLEMENTATION PROGRAM Whole Body Tonic Formulations Dosages Contraindications Herbal Supplementation Other Supplements Herbal Teas Antioxidant Supplementation Enzyme Supplementation WALKING AND STRETCHING TECHNIQUES Daily walking targets BREATHING EXERCISES Stimulate relaxation through abdominal breathing Abdominal Breathing Exercises The “Stimulating Breath” Exercise The “Relaxing Breath” Exercise DETOXIFICATION Guidelines for removal of toxins from the diet, water, and air Cleansing Rebuilding Maintenance MUSIC-ASSISTED RELAXATION Twenty-minute “Sound Bath” CONCEPTS OF SPIRITUALITY REFERENCES 1 1 2 2 3 3 3 3 3 4 4 4 4 4 5 5 8 8 8 8 8 9 9 9 11 12 12 13 14 15 15 17 18 19 23 23 24 26 26 29

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INTRODUCTION TO HOLISTIC LIVING GUIDELINES Suzan Walker, President of the American Holistic Health Association (AHHA) (1996) asserts that one of the accepted usages of the term “holistic” means “a whole made up of interdependent parts” usually referred to as: 1) the mind/body connection, 2) mind/body/spirit, or 3) physical/mental/emotional/spiritual aspects.” The AHHA promotes the following holistic health approach to create and sustain wellness: • • • • Balance and integrate your physical, mental, emotional and spiritual aspects Establish respectful, cooperative relationships with others and the environment Make wellness-oriented lifestyle choices Actively participate in your health decisions and healing process

Shifting Medical Paradigms Robert S. Ivker, D.O. (1999), then-President of the American Holistic Medical Association, in an article created during his term, defined aspects of the differing paradigms of conventional and naturopathic medicine in the following chart. Paradigm Philosophy Holistic Medicine Based on the integration of allopathic (MD), osteopathic (DO), naturopathic (ND), energy and ethno-medicine To promote optimal health and as a by-product, to prevent and treat disease Empower patients to heal themselves by addressing the causes of their disease and facilitating lifestyle changes through health promotion. Evaluate the whole person through holistic medical history, holistic health score sheet, physical exam, lab data. Conventional Medicine Based on allopathic medicine

Primary Objective of Care Primary Method of Care

To cure or mitigate disease. Focus on the elimination of physical symptoms.

Diagnosis

Evaluate the body with history, physical exam, lab data.

requiring a commitment to a healing process. and in doing so is: cost effective in treating both acute and chronic illness. physical therapy. physical therapy. environmental measures. homeopathy.) has developed a guide to boosting vitality. Highly therapeutic in treating both acute and life-threatening illness and injuries Strengths FUNDAMENTAL HOLISTIC PRINCIPLES Foundations of vitality Complementary therapist Carl Munson (n. and surgery. expensive. relationship and spiritual counseling. and spirit with: diet. Conventional Medicine Drugs and surgery. exercise. exercise. Shortage of holistic physicians and training programs. Botanical (herbal) medicine.2 Paradigm Primary Care Treatment Options Holistic Medicine Love applied to body.d. therapeutic in preventing and treating chronic disease. attiudinal and behavioral modifications. acupuncture. mind. manual medicine. and stress management. bioenergy enhancement. and reducing the risk of disease by focusing upon eight key “foundations of vitality”: . biomolecular therapies. Weaknesses Ineffective in preventing and curing chronic disease. Secondary Care Treatment Options Diet. Teaches patients to take responsibility for their own health. timeintensive. building health. drugs. not a quick-fix. essential in creating optimal health.

but so can the risk of cancer and coronary heart disease by unblocking arteries and reducing colon blockage. not prevention. with a sense of joy and adventure. better immunity. lowering the acid-forming content of your diet. Passion Passion. can motivate you to reclaim the concept of health. and emotional breakdowns. and a huge boost in energy levels. Alkalizing Alkalizing. Drinking five glasses of water per day can reduce the risk of developing breast cancer by 79 per cent and the risk of developing cancer of the colon by 45 per cent. and the correct expulsion of waste matter.3 Cleansing Cleansing or “detoxing” is crucial to the efficient flow of vital fluids and energy in the body. which makes up 70% of our bodies. Hydration Hydration. contributes to glowing skin. the process of consuming water. Proper meditation can help avoid or reduce anxiety. according to Munson. you get”. less cellulite. Considering health to be a fight against disease and becoming preoccupied with disease could. depression. result in a shocking possibility. largely misunderstood and deeply undervalued. doing what you can to boost your vitality and reduce the risk of disease. or by using an alkalizing supplement to eliminate the acidic residue of foods can avoid a major cause of poor health. Meditation Meditation. according to some psychological experts: “what you focus on. is simply about lessening the negative effect of your thinking mind. Constipation and sluggishness can be reduced or eliminated by proper cleansing. weight loss. . in fact. proper absorption of nutrients.

life-enhancing food back into your system. in fresh air at least twice a day for just ten minutes. vegetables. or try yoga for gentle. Department of Agriculture introduces the Dietary Guidelines for Americans (2005) with this timely quote: “The sooner you start the better for you. eggs. beans. moodiness. and your future. de-mineralized and downright deadly. Department of Health and Human Services and the U. energy. and cutting back on processed foods can help get some true. your family. improving breathing and air quality can avoid a host of health challenges. fish. allergies. and asthma. low immunity.S.” Make smart choices from every food group.S. whole grains and fat-free or low-fat milk and milk products. fatigue. Going organic. Including lean meats. and nuts. NUTRITIONAL RECOMMENDATIONS TO ENHANCE GENERAL HEALTH Dietary Guidelines for Americans The U. Nutrition Nutrition – proper nutrition – cannot be acquired by achieved by relying upon the whims of the food industry. . which is often heavy-handed with salt. by: • • • Emphasizing fruits. rather than later. including tiredness.4 Investment Investment of time. Get in the habit of breathing deep into the belly. Oxygenation Oxygenation. and money in your health sooner. poultry. trans fats. insomnia. growing your own. salt (sodium). sugar and bad fates – along with aggressive farming techniques that leave many meals de-natured. can avoid progressively serious and irreversible damage to your wellbeing. and Making sure your food selections are low in saturated fats. oxygenating exercises as often as you can. and added sugars. cholesterol.

keeping in mind that 5% DV or less is low. 20% DV is high). or grilling. so read food labels carefully. breads. if any. Therefore. and seeds. but lower in calories. fiber. Do not sugarcoat it. filter your choices by using the % Daily Value (DV) column when possible. Getting more lean protein. Finally. Getting the most nutrition out of your choices by selecting the most nutritionally rich foods that are packed with vitamins. or pasta each day. vitamins A and C. fiber. follow these nutritional tips: • • • Check servings and calories. rice. note that you are also doubling your calories and nutrients including the % DVs. beans. nuts. In addition. If you are eating a double portion. make sure that added sugars (caloric sweeteners). by eating at least 3 ounces of whole-grain cereals. and other nutrients. glucose. since sugars contribute calories with few. Anytime that a single food item has over 400 calories per serving. Making at least half your grains “whole”. peas. whether fresh. Varying vegetables. and iron. frozen. Know your fats. Make your calories count by comparing them with the nutrients you are also getting to determine whether the food is worth eating. by: • • • • • • Focusing on fruits. or an equivalent amount of low-fat yogurt and/or fat cheese if you can consume milk.300 milligrams of sodium (about 1 tsp of salt) per day. by choosing polyunsaturated and monounsaturated fats and avoiding foods rich in saturated fats. minerals. If not. calcium. by keeping your total fat intake between 20% to 35% of calories. high fructose corn syrup. the guideline suggests checking nutritional facts labels on packaged foods. Note that most sodium intake comes from processed foods. canned. or dried – rather than fruit juice. paying close attention to the serving size and compare how many servings you are actually consuming. it is considered very high in calories. nutrients. including sucrose.5 Mix up your choices within each food group. and increase potassium. and sodium low. such as 3 cups of low-fat or fat-free milk. cholesterol. get enough potassium. trans fats. • • . To counteract some of sodium’s effect on blood pressure. crackers. are not one of the first few ingredients in food and beverages you choose. and 20% DV or more is high. along with beans and peas. Reduce sodium (salt). eat foods high in potassium. and fructose. and varying preparation methods by baking. and cholesterol to help reduce the risk of heart disease (5% DV or less is low. by varying choices among fish. trans fats. but eating more dark green and orange choices. corn syrup. You may reduce the risk of high blood pressure by eating less than 2. select lactose-free milk products or calcium-fortified foods and vegetables. broiling. Getting more calcium-rich foods. not the saltshaker. with these tips in mind: keep saturated fats.

less expensive. milder and gentler.com 2007) also addresses the Second WBT requirement to “increase energy through normal metabolic means. normality. an herb . but to a different degree. which he defines as homeostasis. and describes ways that herbs are meant to do practically the same thing as drugs.” “Decreasing the effects of stress and anxiety on our ability to perform and our ability to rest and sleep” is the Fourth requirement of a WBT.6 DAILY NUTRITIONAL SUPPLEMENTATION PROGRAM Whole Body Tonic In a 1996 article. which “imbues them with the singular ability to restore and maintain balance or good health in body systems” that neither drugs nor other herbs possess. and maintain electrolyte homeostasis in the nervous system. and is addressed by Hops Flower. more natural. is to “enhance the tonic property of the immune system. normalize neurotransmitter secretions.” Siberian ginseng (Vitaminuk. which is accomplished by another property of Siberian ginseng. While he pointed out that writers most often mention advantages of herbs over drugs that include herbs being safer.” The Third requirement of a WBT. Those properties meet the first of ten (10) requirements that form the criteria for what Mowrey describes in Herbal Tonic Therapies (1998) for the composition of a “whole body tonic (WBT). Mowrey likens good health to balance.com 2007). Siberian ginseng helps to maintain the equilibrium between opposing factors in the immune system. more complex and capable of exerting multiple actions simultaneously. and equilibrium. Mowrey differentiated and defined “tonic herbs” as possessing a singular property known as bidirectionality. as an immuno-stimulant (Vitaminuk.

by promoting better circulation and improving liver and kidney functions. Alfalfa regulates digestive disorders and cleanses the intestines (McKeith. reduces cholesterol and blood pressure keeps the blood’s ability to clot in balance and keeps the cardiovascular system in good health”. and prophylactic (disease preventative) properties of Siberian ginseng (vitaminuk. 2007) also reduces blood sugar. the kidneys. 20 April 2007). .7 that “naturally promotes relaxation and exerts calming effects. 2007). which must “be able to protect from free-radical damage by having good antioxidant activity”.” The Seventh WBT requirement is to “regulate digestion processes and balance them and be able in the process. to meet the Sixth WBT requirement to “increase the body's ability to build muscle and/or lose weight through the burning of calories” and “improve the body's ability to utilize the dietary calories that we consume each and every day. according to Herbal Extracts Plus (2005). In that regard. 2007) help protect the body against environmental related conditions and meet the Fifth requirement of a WBT. The Ninth WBT requirement “targets the liver. and be able to lower cholesterol and so forth”. Siberian ginseng’s anti-hypertensive property applies (vitaminuk. prevent such things as simple indigestion or ulcers. to keep all of the organs and glands that are part of that system in balance.” Sarsaparilla Root facilitates the removal of wastes from the blood. thereby inducing rest” and is effective for treating sleep disorders (vortexhealth. The Eighth WBT requirement “strengthens the heart. 2005).net. and other related glands and keeps them in optimum health so that they reduce significantly the exposure to stressful toxins and pollutants in our environment. anti-viral. Siberian ginseng (vitaminuk. The anti-toxic.

After sealing the jar tightly so that the liquid cannot leak or evaporate. Drink one glass of Sarsaparilla Tea with a teaspoon of Siberian ginseng tincture.8 The Tenth and final property of a WBT must “address the lower bowel. On the fifteenth day. pour the tincture through cheesecloth into another jar or dark colored tincture bottle. with one teaspoon of Siberian ginseng tincture. while Celery Seed regulates elimination of the bowels (Herbal Extracts Plus. . Eat one serving of Alfalfa salad. shake the jar thoroughly for two minutes or more. label the bottle with the date and description of the contents (Satchell. After closing the storage container with a stopper. 2007). Drink two cups of alfalfa tea every other day. with a teaspoon of Siberian ginseng tincture. squeezing the saturated herbs to extract the remaining liquid until no more drops appear. Dosages 1.” Alfalfa increases the peristaltic action of the stomach and bowels (McKeith. nervous. 2. put the jar in a dark area or inside a paper bag. manic. tense. 4. Drink one cup of Hops Tea before bed each night. Each day for the next fourteen days. 3. both getting the bowels to run more if we are constipated and run less if we have diarrhea. seasoned with celery seed at lunch and at supper. 2005). This herb is not recommended during pregnancy and lactation. Formulations Beginning on the first day of the new moon pour 300 grams (1:5) of pre-cut Siberian ginseng root into a glass jar and cover the roots with 1 liter of glycerol until the liquid reaches about one and one half inches above the level of the herbs. at lunch and one glass at supper. or schizophrenic. hysteric. Contraindications Ginseng Root (Siberian) should be avoided or taken with caution by individuals who are highly energetic. 2005).

since it may increase testosterone production (Herbal Extracts Plus. juniper berries. and senega and LH Comfrey for the lungs. galactosamine and praseodymium nitrate. eat foods high in potassium. lungs. Michael Lam (2001-2004) reminds us. or any blood thinning medicine without first talking to one’s doctor (Herbal Extracts Plus. as should men with prostate disorders. you may need to use herbal supplementations to enhance the detoxification program. Dr. Lam lauds the impressive research done that validates the ability of a special extract of milk thistle. parsley. Alfalfa should not be taken by those who have autoimmune problems (lupus. 2005). red beet. to be used in conjunction with a detoxification diet. nor should it be taken by pregnant women (McKeith.9 Sarsaparilla should be avoided by people who take prescription drugs regularly. . 2005). 2005). angelica. gentian. and chamomile for the liver. called “Silybum marianum” or silymarin. parsley. however. and goldenseal for the kidneys. Herbal Supplementation In addition. Dr.). to protect the liver from damage by acting as an antioxidant much more effectively than vitamin E and vitamin C against such extremely toxic chemicals such as carbon tetrachloride. or kidneys enough. etc. Pregnant and nursing women should avoid Sarsaparilla. birch leaves. Celery Seed should not be used during pregnancy. Other Supplements He identifies other useful supplements such as LIV-A Dandelion. dandelion. ginger. horsetail. that because detoxification diets alone may not stimulate the liver. amanita toxin.

Lam recommends antioxidants including Vitamins A. located throughout the body facilitate all bodily functions. which help prevent feelings of bloating and exhaustion after a meal. and Drink herbal teas in between meals to support the liver. buckhorn bark. which might naturally cause increased bowel movements or slight cramping as the initial cleansing of the body occurs. E. chamomile flower. As your system adjusts. peppermint leaf. Antioxidant Supplementation Dr. for the first 3-5 days.10 Herbal Teas Herbal teas. you may increase seeping to 5 minutes. Lam suggests steeping the tea in 1-2 cups of water for 2 minutes and drinking the tea after your evening meal. Eating food that has been cooked and processed enough to destroy enzymes eliminates the use of the food to our bodies at all and helps to build up and accumulate toxins in the body. He suggests the following herbal cleansing program to use in conjunction with a detoxification diet: • • • • Drink a glass of lemon water or plain water with an additional teaspoon of apple cider vinegar and a teaspoon of blackstrap molasses upon rising. Have two to three multi-digestive enzymes and liver herbs with your meals. made from senna leaf. or enzymes. stevia leaf. Spending thousands of dollars on vitamin pills . damiana leaf. and in conjunction with silymarin. Dr. Drink a glass of plain water with added psyllium husk powder and a glass of water afterwards. can fortify your meals with digestive enzymes. particularly during fasting. making it even more important to eat raw fruits and vegetables containing a plentiful supply of enzymes. and uva ursi leaf. as in effective way to raise glutathione levels in the liver.300 different types of molecule catalysts. particularly digestive enzymes. Enzyme Supplementation Over 1. and especially C as essential to help cells to neutralize free radicals that cause mutation and cellular damage.

to nourish the spinal structures.11 throughout your life will also be a wasted effort because the body will continually flush them out unreleased into the body without the proper functioning of enzymes in the body. legs. Start the majority of the forward motion with the hips. and work up to walking for at least thirty minutes (roughly 2 miles) at least 3 to 4 times a week. with shoulders relaxed but straight. upper and lower leg muscles (including the hamstring muscles in the back of the thigh). WALKING AND STRETCHING TECHNIQUES Forcum and Hyde (5/24/04) introduce several benefits of a regular routine of exercise walking: • • • • Increases the stability of the spine and conditions the muscles that keep the body in the upright position by strengthening muscles in the feet. hips. (Along with regular stretching) allows greater range of motion. and ankles. They do caution. that certain guidelines need to be followed to realize the full benefits of exercise walking: • Stretch before walking to prepare the joints and muscles for the increased range of motion needed. after taking an easy five minute walk to warm up the muscles. making sure to include the neck. concentrating movement as suggested: Keep the head up and centered between the shoulders. Facilitates strong circulation. arms. however. with eyes focused straight ahead at the horizon. Walk briskly. Maintain good form while walking to help protect the back and avoid injury while getting the optimum aerobic benefit with each step. Keep the arms close to the body. Keep the stomach pulled in slightly and stand fully upright. This method actively uses the abdominal muscles to support the trunk of the body and the spine. taking natural steps to avoid the mistake of trying to take too long of a stride. avoiding the tendency to lean forward while walking. with elbows bent at a 90 degree angle. and torso. while maintaining enough breath to be able to carry on a conversation. swinging the arms front to back in pace with the stride of the opposite leg. Helps prevent osteoporosis and aid in reducing osteoarthritis pain by strengthening bones and reducing bone density loss. At the same time. pumping nutrients in to soft tissue and draining toxins. Start out with a five minute walk. hips. helping to prevent awkward movements and susceptibility of future injury. keep • • • • • • • .

000 steps every day. the conscious-unconscious. In closing. the researchers recommend 10.000 steps per day.the hands relaxed. In the event you use a treadmill for walking exercise. age 40-50.000 steps per day.000 steps per day. for women age 50-60. the researchers recommend 12. For men. Yamax/KeepWalking LS2000.000 steps per day and for women age 60 and above. the researchers recommend 12. • Use the balls of the feet and toes to push forward with each step. age 18-50.000 steps per day. and identical methods in various countries. For women. age 18-40. rolling smoothly to push off the toes with each step. without clenching the hands or making tight fists. Anders cautions that it is also important to bear in mind that more research is needed for the preliminary recommendations to be regarded as definitive. and avoid using the handrails as much as possible (unless they are needed to keep balanced).000 steps and boys 15. for women. follow all of the above guidelines. and 50 and above. the researchers recommend 8. lightly cupped with the palms inward and thumbs on top. Daily walking targets Michelle Toole’s blog (1/13/08) informs us that Anders Raustorp at the University of Kalmar. The research team has previously published recommendations for children aged 6–12 establishing that girls should accumulate 12. BREATHING EXERCISES Ratel (2003) informs us many cultures believe that the rhythmic expansion of and contraction involved with breathing is the very essence of being. landing gently on the heel and midfoot. was amongst researchers using the same pedometer.000 steps per day. and the sympathetic- 12 . the researchers recommend 11. to determine the number of steps per day recommended for weight control. the researchers recommend 11. Because the breath is easily used to communicate between the body-mind.

forcing air into the lungs. You can. leading to improved stamina in both disease and athletic activity. either consciously or unconsciously. circulation. and breathing to become rapid and shallow. Reacting to chronic stress. for example. however. rapid and shallow breathing causes most of the air exchange to occur at the top of the lung tissues towards the head. Stimulate relaxation through abdominal breathing The diaphragm. a large muscle located between the chest and the abdomen. Moreover. causing the abdomen to expand. causing your heart rate to rise. You can consciously use breathing to influence the involuntary nervous system that regulates blood pressure. breathing is the only bodily function that we do both voluntarily and involuntarily. Although one benefit of abdominal breathing helps prevent . heart rate. muscles to tense. Consequently. With regular practice. it provides an excellent tool to help facilitate positive change. even while asleep (abdominal breathing). use the breath to directly influence these stressful changes to cause relaxation and reverse changes in the sympathetic nervous system. For example.13 parasympathetic nervous system. In fact. pulls blood into the chest (improving the venous return to the heart). you can train your body to breathe from the abdomen most of the time. however. resulting in less oxygen transfer to the blood and poor delivery of nutrients to the tissues (chest breathing). digestion and many other bodily functions. contracts when it is forced downward. the involuntary (sympathetic) nervous system is stimulated and effects a number of physical responses during times of emotional stress. perspiration to occur. causes the connective and muscular tissues in the chest to become restrictive and limits the range of motion of the chest wall. you can train breathing for both positive and negative influences on health.

For example. After exhaling through the mouth. making the time of inhalation match the time of exhalation. or whenever you find yourself dwelling on unsettling thoughts or experiencing pain (keeping in mind that exhalation should be twice as long as inhalation. to insure that the diaphragm is pulling air into the bases of the lungs. take a deep breath in. Slowly exhale through the mouth for a count of 8. holding it for as long as you can. Practice until you become comfortable while completing 6 deep breathing cycles per minute. With your mouth gently closed. another is the stimulation of the relaxation response resulting in less tension and an increase in the overall sense of well being. causing the hand on the abdomen to rise higher than the one on your chest. • • Sit in a comfortable up-right position with your spine straight. which deepens respiration. Ratel recommends the “Bellows” breathing exercise. you can train your subconscious mind to bring in the feeling or emotion you want with inhalation and release those you do not want with exhalation. against overusing the following exercise in the beginning. as you could increase the risk of hyperventilation and loss of consciousness. You may be able to reinforce the benefits of this relaxation technique by incorporating words into your exercise routine. Abdominal Breathing Exercises Ratel suggests using the following exercise at least twice a day. saying to your self the word “relaxation” (with inhalation) and “stress” (with exhalation). gently contracting your abdominal muscles to completely evacuate the remaining air from the lungs. resulting in the release of energizing chemicals such as epinephrine. take a slow deep breath in through your nose.14 infection of the lungs and other tissues. as a general rule): • • • • Placing one hand on your chest and the other on your abdomen. breathe in and out of your nose as fast as possible. using short. but not exceeding a count of seven. . for up to 2-3 cycles of inhalation/exhalation pre second. fast rhythmic breaths to generate short bursts of energy by recreating the adrenal stimulation that occurs with stress. however. He cautions.

Slowly increase the length of the exercise by 5 seconds but do not exceed one full minute. but relaxed. (2004) claims. making a whoosh sound. “Stimulating Breath” exercise is designed to raise vital energy and increase alertness: • • • Inhale and exhale rapidly through your nose. Make your breaths in and out equal in duration. The “Relaxing Breath” Exercise Although the 4-7-8 Breathing Exercise (the “Relaxing Breath”) can be performed in any position. then increase your time by five seconds until reaching a full minute. to produce a rapid movement of the diaphragm. do this for no more than 15 seconds. Weil recommends sitting with your back straight while learning the exercise. Try for three in-and-out cycles per second. this simple. and can even help with stress-related health problems ranging from panic attacks to digestive disorders. but noisy. keeping your mouth closed. as required. try pursing your lips slightly to remove the discomfort. but as short as possible. exhale again and repeat the cycle three more times for a total of four breaths. Now. Placing the tip of your tongue against the ridge of tissues just behind your upper front teeth. Always inhale quietly through your nose and exhale audibly through your mouth. This is one breath. Begin with 15 seconds on your first try.D. Breathe normally after each cycle. making a whoosh sound to a count of eight. Close your mouth and inhale quietly through your mouth.” The exercise techniques he recommends to relax and generate energy are similar to Ratel’s: The “Stimulating Breath” Exercise Adapted from a yogic breathing technique. If it feels awkward for you to exhale through your mouth. keeping the tip of your tongue in position the whole time. Dr. M.15 • When first starting. Take twice as long with exhalation as . around your tongue. “Practicing regular. Andrew Weil. mindful breathing can be calming and energizing. • • • Exhale completely through your mouth. keep it there through the entire exercise.

the ratio of 4:7:8 is important. which can be done as frequently as you choose. but at least twice daily. You should find that you can slow it all down and get used to inhaling and exhaling more and more deeply. is a subtle. . However. Although the absolute time spent on each phase is not important. Keep the ratio of 4:7:8 for the three phases. with practice. and extend it to eight breaths thereafter. natural tranquilizer for the nervous system. he recommends a limit of four breaths at one time for the first month of practice. Weil claims. This exercise.16 for inhalation. should you choose. if you have trouble holding your breath.

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Lam adds. “Other common sources include lead from pesticides sprays and cooking utensils. and aluminum from antacids. and severe neurological disorders. high potency multiple vitamin-and mineral supplement. indigestion. essential for good health. onion. skin (as sweat). optimal liver function. pectin. headaches. which all tend to accumulate in the brain. liver toxins.) defines a toxin as “any compound that has a detrimental effect on cell function or structure”. and psyllium seed”. and immune system. mercury from dental fillings. Parkinson’s Disease. cysteine. formaldehyde. Dr. and air Dr. Heavy Metals Toxins include mercury. water-soluble fibers such as guar gum. pesticides. and have been linked to diseases including Alzheimer’s Disease. but are not limited to. muscle pain. vitamin C and B complex.d. tremors.18 Guidelines for removal of toxins from the diet. herbicides and food additives into compounds that the body can safely handle and remove through the kidneys (as urine). Solutions advanced by Dr. and soda cans”. constipation. indigestion. cookware. oat bran. nickel. and broadly classifies toxins into four categories: Heavy metal toxins. water. kidneys. Lam include: “chelation therapy using EDTA to bind toxic metals. and taurine). and high-sulfur content foods such as garlic. cadmium and lead from cigarette smoke. while mild toxicity symptoms include impaired memory and distorted thinking ability and severe toxicity can lead to death. eggs. microbial toxins and protein by-products toxins. sulfur containing amino acids (methionine. Lam suggests taking . solvents. Because the liver has the function of reducing toxins such as alcohol. anemia. Dr. Early signs of heavy metal poisoning include. Michael Lam (n. and aluminum. contaminated fish. and tremors. cadmium. fatigue. lungs (as expelled air) and bowels (as feces). arsenic.

Lam advances a detoxification protocol involving 3 principles: cleansing. and immune disorders. “Microbial toxins produced” Dr. In extreme cases. toxic derivatives from bile and carcinogens. Dr. Have been implicated in Crohn’s disease.19 compounds such as milk thistle extract. Toxins such as endotoxins and exotoxins from bacteria. methionie. allergies. lupus. antigens (antibodies formed against microbial molecules) can “cross-react” with the body’s own cellular structure. and autoimmune thyroiditis. asthma. while skin cleansing addresses external cleansing. which requires daily cleansing with at least 8 to 10 glasses of water and reducing protein intake such as red meat to avoid overloading the body with urea resulting from the breakdown of protein. Cleansing In normal circumstances. He also informs us that fiber can help eliminate toxins from the gut and promote their excretion. Dr. liver disease. diabetes. fasting is used to achieve internal cleansing of the body. and antitoxidants that support the liver’s detoxification mechanism. pancreatitis. . choline. toxic amines. and suggest that “large doses of Vitamin C also have anti-bacterial and phagocytic effects. enemas can be used. Lam’s proposed solution: “follow a diet rich in fiber. guar gum. pectin. psoriasis. and oat bran”. The elimination of waste products by protein breakdown such as ammonia and urea is mainly the responsibility of the kidney. and maintenance. ulcerative colitis. Lam asserts. rebuilding. in addition to being a laxative”. myasthenia gravis. causing rheumatoid arthritis. “by unwanted bacteria and yeast in the gut can be absorbed which can cause a significant disruption of bodily functions”. Moreover. particularly water-soluble fibers such as those found in vegetables.

Lam cautions that the release of toxins is common. contain excellent sources of vitamins. which could lead to insulin resistance and ultimately. He recommends: • • • Start slowly by drinking only one to two ounces of vegetable juices and gradually increase the amount to no more that 12 ounces each time. Take a nap or two during the day since daytime activity is lower. not exercise while fasting. and enzymes. eating slowly. The beginner should start by gulping the juice to ensure that the juice is in minimal contact with the taste buds. without their fiber (pulp). Getting rest during the day may yield better results as energy can then be directed towards healing instead of other body functions. during. You may need to consume 70 to 210 mg of silymarin three times a day if you are particularly overloaded with toxins. chewing thoroughly at room temperature and not overeating. which can usually be done at home. and respiration rates will drop as the body’s metabolic rate slows. take a high-potency multiple-vitamin-and-mineral formula to provide general support.20 Depending upon the timeframe. Get rest. During the fast. re-introduce solid foods gradually. and can actually reach blood levels toxic to the nervous system. He suggests avoiding fruit juices (along with carrots and beets) during three-day fasts. Lam also suggests vegetable juice fasting as a way to develop good health and employ toxin cleaning because juices. and the patient’s overall health. . Dr. or after the juicing to stimulate gastric juice secretion and aid digestion. Take some vegetables before. blood pressure. When ready to break your fast. by limiting portions. He suggests starting slowly with a three-day vegetable juice fast. pulse. while he recommends consulting a physician before embarking on a longer fast: • • • • • • • • • Prepare for fasting on the day before with fresh fruits and vegetables on the last meal. in order to preserve energy. However. and less sleep will be needed at night. because the high sugar content raises the blood sugar and insulin levels. the body’s requirements. toxic load. Take 1000 mg of vitamin c three times a day and two tablespoons of a fiber supplement at night before sleep. minerals. It is important to stay warm because the body’s temperature. Dr. diabetes. cleansing by fasting can last from one day to a week.

which in turn promotes healing. dry brush your skin before going to bed to open your pores for cleansing eliminations. and mustard greens. cabbage. The program is as follows: • • • • • • • • The night before beginning the fast. bottled. consume light. Once your taste adjusts. which are quite bitter tasting. although unsweetened herbal teas are acceptable. try using spinach. which are not the most nutritious.• • • • • • • Try mixing 10 percent of the pulp back into the juice and slowly increase the amount in accordance with your tolerance level. In the mid-afternoon. miso soup or hot water for relaxation. but are more tolerable and palatable than others. 21 Although Dr. raw foods during the day. In general. endive and lettuce. but to avoid coffee. drink one cup of mint tea. and have a simple. but very beneficial. and soft drinks. Prevent oxidation by consuming all vegetable juices immediately. break your fast with fresh fruits and yogurt. Dr. drink one glass of papaya/pineapple juice to enhance enzyme production or another glass of apple juice. You may consider adding small quantities of carrots and beets. At dinner. and coconut. such as collard greens. drink one glass of fresh apple juice. At lunch. You may add herbs such as cilantro and parsley to your vegetable juices. which have a relatively high sugar content compared to the greens. Lam urges a detoxification program on skin cleansing as essential to optimum health. Before bed. drink one to two glasses of juice from two freshly squeezed lemons with one tablespoon of maple syrup and 8-oz of pure water (filtered but not distilled) at room temperature. low fat dinner. he does recommend a 24-hour juice fasting detoxification process to enable the digestive system to rest and speed up the growth of new cells. drink one cup of herbal tea. canned or frozen juice. fennel (anise) and cucumbers. drink one glass of cranberry juice from concentrate to promote bowel movement. he suggests drinking at least 8 to 12 glasses of water every day during the fast. but he does not recommend chemicalized skin care products such as soaps and conditioners . Beginners should start with celery. bok choy. At midmorning. at room temperature. consume a dinner with a green leafy salad. The advanced juicer should try greens. The following morning. which is also a good source of fat to balance the meal. dandelion greens. On rising the next morning. Lam discourages three-day fruit juice fasts.

breathing difficulties. to wash the walls of the colon free of old encrustations. which keep the skin in good condition. digestive disorders. nervousness.because these products. Dr. he suggests a slower colon cleansing diet as follows (unless conflicting with advice from your doctor): start with at least a half pint of water. When augmented with dietary changes and other treating modalities. and obesity. 22 • • Dr. depression. For those people who consider the 15-minute colon irrigation process (enema) as uncomfortable. chronic fatigue. eliminating this body pollution provides great relief by reducing many conditions. before eating a breakfast of 50 per cent raw food along with a chewing teaspoonful of linseed or two level . Because effective skin detoxification requires good nutrition to maintain healthy surface. Lam recommends Colon cleansing. soak for 15 – 20 minutes before gently scrubbing the skin with soap on a natural fiber. fatigue. as preventive healthcare to begin to rid your body of toxins and contamination. colitis. flowing in and out at steady intervals. he recommends consuming butter and olive oils. by gently infusing water into the large bowel. though cheaper. preferably hot. perform a thorough skin brushing to help the skin remove its outer dead layers and keep pores open. Regularly employ sauna and steam baths to remove toxins from the skin and regenerate health and energy. used for 4000 years as a health practice of detoxification. are absorbed into our body circulation. severe constipation. Below are several of his recommendations: • After bathing. and arthritis. dislodging and flushing away accumulated fecal material. such as severe skin disorders. and loosening. which may cause cancer. Take care of your skin by using only natural oils and natural products for weekly detoxification baths: Using ½ cup of baking soda or ½ cup of Epson salt or ½ cup of sea salt. Lam suggests cleansing the large intestine with a thorough washing. they add more “toxins” into our system.

“In summary. low in trans or hydrogenated fat. Lam. after detoxification. grains. 23 Rebuilding According to Dr. “The body can only rebuild with proper raw materials. Food groups are rotated every four days to allow maximum elimination from the body before another quantity of the same food group are ingested. seeds. As you are cleansing the colon. soy.teaspoonfuls of Metamucil to release the nutrients. a self-help alternative medicine site. eggs. along with vegetables. offers comprehensive information about Natural Detoxification.com. excerpts of which are included below. Lam encourages you to keep your body clean and free of toxins. caffeine. if at all. and other fresh foods low in sugar. a rebuilding detoxification diet is essentially a vegetarian diet consisting of whole fruits. . and tobacco.” Maintenance Dr. Meat and fish are taken sparingly. sugar. legumes. and hormonal enhancement.” He suggests that the best option is for you to eat a diet comprising mainly fresh and simple prepared food. and seeds. diary. consuming only small amounts of meats. by incorporating exercise. green leafy vegetables. diet. supplementation. stress reduction. organic. Organic eggs are acceptable in reasonable quantities. sugar. try to drink two quarts of water per day. Tuberose. that you may find both informative and instructive. excepting deep-water fish once or twice a week.

tattoos). cell phones and towers. tissue growth. nuclear power plants. and so forth.” MUSIC-ASSISTED RELAXATION Music therapy. brain activity. bomb testing. blood pressure. injections (vaccinations. ingestion (chemical residues on food. and rancidity from undigested foods consumed. is the “clinical and evidence based use of music interventions to accomplish individualized goals within a therapeutic relationship who has completed an approved music therapy program”. and drugs). pesticides and chemical fertilizers sprayed on lawns) and irradiation (medical xrays. 24 . and toxic thoughts and emotions. paints. and power grid and radio and satellite transmissions). “Internal sources of toxicity include fermentation. putrification. In addition. malnutrition. with the most common external toxicity pathways from inhalation (smoking and air pollution). and enzyme systems.” “All of nature follows the 24-hour cycle of a day. absorption (chemicals from synthetic fabrics. immune system. internal toxicity can be caused from the effects of external toxins contributing to malnutrition and inhibition of digestion through damage to the nervous system. hormone levels. Biological (circadian) rhythms within the body control periods of tissue repair. uranium mine tailings. and from dehydration. according to the American Music Therapy Association (2007). body temperature. The healing process also occurs in cycles within which the body rebuilds damaged tissues on some days and does its detoxification and removal of accumulated toxins on other days. microwave ovens. waste elimination. chemicals in water. plastics. flu shots.“The human body becomes polluted or toxic from both exogenous (external) and endogenous (internal) sources. computer monitors and televisions.

acting upon human organism to awaken and develop the proper function of various organ systems to ultimately lead to self-realization” for thousands of years. and resolve conflicts leading to stronger family and peer relationships”. the individual’s preferences. circumstances and need for treatment. Indianetzone (n. along with the patient’s goals help determine the types of music therapist may use. Among the many places music therapy is practiced are general hospitals. music has been used to “evoke the effect of Yoga through the generation of sonorous sound. nor is there any particular style of music more therapeutic than the rest. to accelerate the rate of 25 . In fact. mental and social/emotional functioning. have a sense of control over life through successful experiences. make positive changes in mood and emotional states. no client or patient has to have any particular music ability to benefit from music therapy. the 20th century discipline was codified when Michigan State University became the first institution in the world to introduce a music therapy degree in 1944. Unlike the relatively recent embrace of music therapy by Western educators and scientists. Music also increases the metabolic activities within the human body. where it is used to calm or sedate.Although the writings of Aristotle and Plato described music as a healing influence on health and behavior. music therapy helps patients “explore their personal feelings. Among the mentioned benefits of music therapy in the treatment of diseases in India is acting as a sedative which can replace the use of tranquilizers or reduce the dosage level. music is used to increase or maintain elderly persons’ level of physical.d.) reminds us that in the Indian culture. In nursing homes. and often to lessen muscle tensions for the purpose of relaxation. Contrary to popular misconceptions. practice problem solving. In psychiatric facilities. including the autonomic nervous system.

Twenty-minute “Sound Bath” • • • • • • • • Lie on the couch or floor in a comfortable position with the liking music playing in a sound system. and affect muscular activities. Always choose a slow rhythmic music rather than a fast one. thereby affecting the total central nervous system and circulatory system of the listener. Spirituality involves the application of several beliefs or concepts: each living thing has an immortal and intangible spirit that is part of. increase hormonal secretion.) suggests that spirituality can be an important component in the healing process because the mind and body seem to heal faster when they are at peace.d. Further. yet separate from the tangible body itself. Music reduces the heart rate and promotes higher body temperature. . Focus on the breath and concentrate on the gaps of the tones Allow the music to wash over the body and mind in order to bring complete relaxation. Listening to natural music like waves of the sear of failing of raindrops is also helpful in relieving stress. Dr. experts. choose a faster music rather than a calm one. relaxed. Dan More (n. according to the website. suggest that the rhythm or the beats of the music has an almost unconscious and immediate calming effect on the nervous system.respiration. with an increase in deep breathing as well as an acceleration in serotonin hormone production. which they point out. Conversely. You may wear headphones to concentrate more on the music. 26 CONCEPTS OF SPIRITUALITY From a holistic health perspective. You can also choose a familiar a familiar music or good oldies for the music therapy and relaxation. in order to boost energy. is an indication of the onset of relaxation. and feel connected greater than the body and mind alone.

per se. Because spirituality can involve a sense of “connectiveness” to the spiritual nature of the universe. and is also capable of maintaining the same identity it had while in the living body. Holistic practitioners tend to believe that spirituality is real. created or organized into its current form or identity by a Divine maker. extend to spirits becoming embodied by way of man made inorganic matter or machines. In fact. the concept is flexible enough to include Christians who might define spirituality as the quality of their relationship with Christ.further. but also the Buddhist who would have a different definition of spirituality. and the very universe. were created by a Divine Source and have a spirit. and even an agnostic who can develop spirituality without a firm belief in God. it may seem to conflict with science. and our understanding of it is likely to improve with increased scientific inquiry. the practices of some religions may actually prevent or inhibit spiritual growth by teaching their members to hate others or judge others. including the earth. 27 . just because no one has yet invented a sensor sensitive enough to measure a spirit does not mean that it does not exist. it must be seen as being separate from the concept of religion. Conversely. which deals with things we can measure. however. even religious war cannot be considered to involve spirituality except to the extent that the participants rely on a higher power to defend themselves or their country against an evil. However. Because spirituality deals with seeming intangibilities. the solar system. The concept does not. Some people believe that even inorganic systems. Considering spirituality to always be constructive. this spirit. and never destructive in relationships with others.

a world view.” However. and includes you at all times. Further. Dyer suggests. Becoming one with God. is the ultimate achievement of the development of your spirituality. he asserts. Dr. or risk getting cheated out of your “share” of the material and finite rewards that life has to offer. you can transcend the limitations of your limiting ego by tapping into the diving intelligence that created you. As a motivational reminder. Rather than indulge in limiting these fears. his definition of spirituality to encompass all eight definitions. which provides an extra advantage in the healing process. with an increase of spirituality correspondingly causing an “increase in a sense of well being. tells you that “you are the sum total of what you do. Wayne Dyer (2001) urges you to realize that “You are a divine creation of God. he cautions you to realize that your ego. and who you are.Doctor Moore asserts that spirituality is quantitative. deepens your level of spirituality. 28 . Moore equates the development of love towards self and others with the quickest way to develop and strengthen the effects of spirituality. ideas of selfrejection. Dr. therefore. the idea that you carry around with you. Bringing your behavior into more consistency with those characteristics.” insisting that you are a separate being. being self-actualized and being at peace”. and aligns your life with the same goals and purposes of God. You can never be separate from that which created you. he considers spirituality to be a way of life. feelings of anxiety and experiences of hate or guilt. whereas “every rational individual is capable of increasing their level or amount of spirituality”. in competition with every other ego. embodying “pure” love that motivates our behavior into serving others and being kind. Noting that the ancient Greeks classified eight different types of love. a way of looking at one’s environment.

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