,
you must know how to change. To move from an abused individual to one
fully engaged in life, you must reflect on the process of change. How will
you most ef fectively prepare for the new life you can have going forward. The way to make changes in your life is to first understand how change
occurs. Marc Perry, in his article “Five Stages of Change Model: Which
Stage Are You In.,” lists five stages of change. 1 He has identified some
well-accepted stages to chang e you can use to measure your growth. Consider where you are in the change process and where you’d like to be. Precontemplation
People in this stage don’t want to make any change to their habits and
don’t recognize there is a problem. They live in that nether world of denial,
which aptly stands for Don’ t Even Notice I Am L ying (to myself). Y ou have
undoubtedly met people who live in this world. Seeing only what needs to
change in others, never thinking  there are changes to be made in their own
lives, their myopic view makes them nearly impossible to be around. Living in denial, of course, keeps you absolutely stuck. We can’t change
what we don’t own, and we don’t own what we can’t see. We can’t see what
we are not brave enough to explore. Change requires the courage to open
your eyes and look critically at your life. As long as you are unwilling to do
this, positive change is impossible. Having moved beyond this stage, I looked back at all the excuses I
made for not changing. I remembered the blame I placed on my wife,
failing to honestly look in the mirror and see my own behavior. Contemplation
During this next stage, you weigh the costs and benefits of behavior and
lifestyle change. Here you have the gnawing feeling that something needs
to change, perhaps even noting your world is not working as you would
like. You consid er change, but this is not enough to truly make changes. People can remain in this stage for years. I rationa lized, minimized, and found creative ways to convince myself
my life was working. I repeatedly lied to myself, telling myself everything
would be fine in spite of Christie’ s protests. I used denial as long as
possible, clinging to a life I wanted. I was afraid of change. PreparationPeople in this stage have made the mental shift and are ready to change. They’ve set an appointment with a personal trainer, psych ologist, or
nutritionist—whoever can help them reach their goals. They  develop a
concrete action plan and a schedule for carrying it out. They may even
establish someone who will hold them accountable to carry out their plan. In my case, a final convicting and convincing conversation with my
wife nudged me over the edge. It was the umpteenth conversation, taking
place after much damage had been done to both of us emotionally. Regardless, I was finally ready. Action
In this stage you are engaged in the process of change. You are
exercising more, eating healthier, or taking the plunge in setting healthier
boundaries in your relationships. You have crossed the threshold. No longer
paralyzed in denial and frightened about the prospect of change, you are
excited about the new possibilities. I decided to make the move. I decided having a happy wife was far
better than living in that locatio n. It was time for a new adven ture. It was
time for me to swallow my pride and face the truth of the situa tion. It was
time to move. Maintenance
In this stage you are engag ed in successful, sustained lifestyle
maintenance. You have blended positive habits into your lifestyle. You
guard, manage, and maintain boundaries that took some time to set. My maintenanc e program means I listen more to my wife. It means
future decisions are made much more collaboratively and at times, in
submission to her. It’s Really Up to Y ou
Kathryn—Kat to her friends—was struggling to believe her life was her
own to do with as she chose. Nearing 50 and feeling discouraged about the
life she had lost, she felt like a victim. Trapped in feelings of helplessness
for so long, deciding her future was really up to her was a challengingbridge to cross. She had tried to stir up the courage to make changes within
her marriage but hadn’ t experienced significant results. “How can you tell me I have freedom of choice. ” she asked angrily. “That’ s easy for you to say. You haven’ t lived with an overbearing man for
25 years. Y ou haven’ t been beaten down and had your life stolen from you. ”
“You’re right, Kat,” I said. “I can’t really know what it’s been like for
you. I’d like to hear more. ”
“It’s been impossible, like losing your life one inch at a time,” she said. “There hasn’ t been a single day that I have felt fully encouraged to be who I
am. I don’ t think you or anyone can really understand. ”
“I agree, Kat,” I said. “I really  can’t truly understand. I have n’t been
beaten down for 25 years. I haven’ t had my life dominated. I haven’ t
experienced long-term depression. But I have had some life experiences
that give me perspective. I want to escort you across the bridge  of change. Even though it’ s scary, it’s worth the journey. ”
Kat lightened, perhaps feeling a hint of hope. “I’ve been thinking about my options for a long time,” she said. “I used
to think I would  be trapped forever, but I have a glimmer of faith. It has
helped talking to you and some women who are reclaiming their lives. I
have been part of an online wom en’s forum that has given me some hope. It’s still scary to think about major changes. ”
“It won’ t be easy,” I said. “I sometimes think I make it sound easier than
it is. Change is a process, with stages. Each stage has its own challenges. But others have made the trans ition, and so can you. Others have found a
way to face their fears, become empowered, and revitalize their lives. I
know you can too. ”
Kat seemed unmoved by my words. While I have fought my own
battles, none seem to match the battle women face when trying to reclaim a
life taken from them by a narcissist or emotionally abusive man. I reflected
again on how exhausted many women feel and how the task of recapturing
their lives can be daunting. As challenging as they can be, we must all navigate our way through
difficult changes. We dare not become too paralyzed by the status quo. We
must move through stages of precontemplation, contemplation, preparation,
action, and maintenance. We all must face reality and take the necessary
tasks before us. “It is up to you,” I said to Kat firmly. “You will have to seek supportive
people. If you look hard enough, there are many who can give you support,
applauding as you navigate the frightening process of change. But we can’t
do it for you. ”
“I know,” she said. “I’ve though t about it long enough. It’s time to take
action, and I know the action I want to take. I want to leave Jed for a month. I want to give him some time to think about what I’ve been complaining
about and am ready to insist upon. I can no longer live with his temper. I
can’t live with him overpower ing me and stealing my voice. It has to
change, and it’s going to take me leaving for a time for him to take me
seriously. ”
I was a bit surprised—she hadn’ t seemed ready for such a bold move. She must have been making unseen progress, tackling unseen hurdles, and
readying herself  for the action phase of change. Listening to other women
talk about making changes had undoubtedly helped her. “I have a sister in Phoenix who has been scolding me,” she said. “She
wants me to leave Jed and make it clear that he has to enter into counseling
before I come back. She’s been tough on me, and I needed that. I know I
need to do this now. I’m ready to do it. ”
“This is a big step,” I said. “But it’ s time,” she said. “I’ve got to do this. ”
“Okay,” I said. “Let’ s talk about a few things you can expect as you
move forward with this. ”
“Sounds good,” she said. Resistance to Change
Kat had obviously considered her earlier resistance to change. She
shared that she had walked through her fears about what Jed was likely to
do when she left. She had played the move over in her mind a hundred
times and was prepared for any number of possibilities. “He is not going to like this,” she said. “First he’ll be mad. Really
angry. I’m not sure what kind of retaliation he’ll take, but he’ll do
something. He might cut me off financially. I’m sure he’ll tell our friends
I’m the bad guy. He’ s going to get everyone on his side. Poor Jed. ”“Yes. Many men make all kinds  of threats,” I said. “They usually make
threats in an effort to regain control. When they realize that you are serious


 about with quickness,
strength and infinite variety of movement. The "Illusion of Descartes" proves the tongue's magnificent
sensitivity. This philosopher observed that a pinhead-sized cavity
seems as large as a matchhead to the tongue: such is the organ's
unique capacity to magnify tactile impressions. More importantly,
the tongue is the major means of directing your chi into your lover
prior to intercourse. This is because the tongue is the main switch
for the chi flowing in your microcosmic orbit. Whenever you kiss
deeply or lick her, your life energy flows into her, and hers into
you. A power tongue is like a magic wand, sprinkling bliss wher-
ever it touches, making the spark that connects two life forces. The essential Tongue Kung Fu exercises follow:
A. Serpent Tongue: Thread an orange with string and secure
one end of the string with a 1" section of toothpick. Hang theExercises To Increase Male Potency 247
orange at mouth level. Then lash out at the orange precisely in the
manner of a viper. Shoot the tongue straight out of the mouth,
making it ver,y firm and sharp-pointed. Fire it directly forward and
with practice increase speed. This serpent-movement is useful in
stimulating breasts, genitals, and ears. Ears are especially sen-
sitive, as each ear has dozens of acupuncture points that connect to
the whole body when activated by chi flowing through the tongue. B. Hook Tongue: Using the hanging orange, stick out the
tongue as far downwards toward your chin as possible. Stick the
tip forward. Then try to hook the orange as you lick up its side. This action is especially exciting to the genitals; if you touch her g-
spot, it may cause her to release her "elixir of moon," the female
ejaculate considered by Taoists to contain a super powerful yin
essence. C. Slap Tongue: With the hanging orange stick the tongue
quite far out while drawing it to the extreme left. Then quickly
swing it to the right, forcefully slapping the orange with the rigid
tongue side. Then start with the tongue at the extreme right and
slap at the orange with a quick movement to the left. Slap the
orange around with increasing power and speed. Teach this to your
lover, she can use it to arouse your "Jade Stalk" (ancient Chinese
term for "penis"). It will increase your own oral dexterity and
nimbleness much to her delight. After some practice you should be able to dribble the orange. Catch it on tongue tip, side and surface, balance it with flashing
movements. Use the orange for the first month; then move up to
grapefruit for the second. In the third month graduate to a hanging
glass jar filled with little steel balls or with nails, beginning with
ballast of ¥1 lb. and progressing to 1 lb. As you improve larger jars
may be used. Wash citrus fruits before and after each workout. Keep them
in a plastic bag in the refrigerator. In this way the fruits may be
used for a few weeks of practice, and you will avoid infection. It is
of the highest importance to keep your mouth clean and free of
offensive odor. Casanova himself commented on the discouraging
effect of bad breath. In fact tongue Kung Fu will stimulate the
production of fresh, clean saliva, which you should swallow in a
single gulp to your navel. Taoists consider saliva to be a very
potent elixir that can be used to intensify and center one's chi. If
you have an ongoing problem with plaque coating your tongue, eat248 Taoist Secrets Of Love
less meat and more vegetables and use a tongue scraper to clean it
daily. The graduate school of tongue exercises involves the use of a
plastic ruler, which you alternately lift up and depress with the
broad base of the tongue. These Power Lifts strengthen the tongue
muscles and complement the darting practice. You may use any
flexible material such as wood, metal or bamboo for the ruler. Use
only smooth rulers, since any wound in the tongue is slow to heal. It sits in a medium full of microbes. If your tongue should happen
to suffer a cut for any reason, you may find it helpful to rinse the
mouth with boiled salt water thrice daily. Once you have practiced the secret tongue gymnastics, you
are ready to approach the fortunate partner of your choice. Find
the spots of her greatest sensitivity and lavish your skill upon them. Often you may find those points by watching where the woman
directs her hand or eye. When you've found the places where she wants you, enjoy
playing with your full complement of tongue techniques. What
pleases best in one place may not be what she craves in another. Watch for her responses; she will tell you with unmistakeable elo-
quence when you hit the mark. D. For tumescent nipples you may unfold the Drill Tongue. In
this esoteric practice the tip of the tongue drives the projecting
nipple back into the breast where it is whirled around in a little
circle, creating a thrilling spiral of energy. If you perform Tongue Kung Fu in the vagina, moisten the
right thumb and index finger. Put the thumb inside the vagina and
the wet index finger over the anus opening. Seal the anus to pre-
vent loss of your partner's energy. When your partner kisses your
genitals, have her seal your anus with a moistened middle finger
while she stimulates your scrotal region with the other fingers. I must emphasize the importance of being with partner who
observes reasonable standards of hygiene. The genitals and anus
are warm and moist, ideal conditions for bacterial growth. Wash
and keep them clean especially when you have sex. Odor can spoil
or lessen the enjoyment of sex. Like the tongue, the index finger is also a very powerful stim-
ulator. You may have it lightly explore the vagina and gently mas-
sage the clitoris. Keep your finger nails clean, especially the index
finger. Trim the nail quite short and file it to a smooth surfaceExercises To Increase Male Potency 249
which will not scratch sensitive tissues. The utmost gentleness
must be used in these attentions. Pain may upset your mate and
bring her pleasure to a screaming halt. The gentle of the index finger can easily stimulate the gland
(critoris) and the G spot which lie behind the pelvic bone, one inch
behind the gland (cretoris). DIAGRAM 37
TONGUE KUNG FU
Use an orange for
beginning practice. Serpent Tongue
Slap Tongue
Strike Sideways
with ridge of tongue
Lick Tongue
Stretch Dowi250 Taoist Secrets Of Love
Tongue Kung Fu exercises strengthen
the tongue's ability to direct Chi from
your Microcosmic Orbit into your lover's
erogenous zones. Use a hanging grapefruit for the
2nd month of practice. A jar filled with weights
is used for advanced practice. Use a flexible rule for the power
lift exercise. HOT AND COLD BATHS FOR SEXUAL HEALTH
These ancient time tested methods that have come down to us help
build the body's resistance to disease. (a) Cold Water Sitz Baths
This technique is extremely good to alkalize the blood of the
genital groin area. This increases blood flow to the genital area,
stimulating the prostate and production of sperm for the man (and
stimulating the hormones in a woman), thus increasing sexual po-
tential. The procedure is quite simple. Just squat or sit in a tub of
cold water so that your genitals, anus, and coccyx are submerged
in the water. Minimum time for this is ten to twenty minutes. Start
with cool water and gradually accustom yourself to colder tem-
peratures. (b) Alternating Hot and Cold Water Baths, Showers or Sitz
BathsExercises To Increase Male Potency 251
This also is an ancient technique in which one alternately
plunges into first hot, then cold water. This method increases blood
circulation, tonefies the body, increases resistance to disease, and
stimulates hormone production, thus increasing sexual potential. One must stay for a minimum of three minutes in either hot or cold
baths before one alternates to the other temperature extreme. And,
one must alternate at least six times to be effective. Try for 12 times
is best, with at least three minutes in each one. If you don't have
time, during your morning shower begin it hot—while soaping—
and finish with a cold rinse. One may also instead of plunging into the bath, gradually
enter first with your toes, then legs, body, back, shoulders, ab-
domen, and lastly the head. This way the body gradually accli-
mates itself to the temperature change. Those suffering from high
blood pressure, heart disease, kidney disease, etc., can also enjoy
alternating hot and cold baths, but be careful and go slowly. (c) Exposing the Skin to the Air (Air Bath)
This is very healthy for the body, aerating the skin. It gets rid
of musty odors, builds the body's resistance to disease, and helps
blood circulation. It keeps the male genitals cooler than the rest of
his body temperature thus increasing his sexual potential. The
thought of running naked on a beach or in a mountain field has
much appeal. One gets exposed and absorbs much needed negative
ions. The weather should be moderate


 out through the nostrils to keep the breath
long, slow, and controlled when practicing asanas. Ujjayi, or “victorious”
breath, is a techn ique that involves narrowing the vocal cords at the back of
the throat. This process slows down the passage of air in the pharynx, whichlengthens and extends the breath. It also creates a warming effect on the
breath, which helps build mental heat and focus. Ujjayi  makes a whispe ry-
like sound that stimulates the vagus nerve (the longest and most complex
cranial nerve, a central part of the parasympathetic nervous system). Ujjayi
gives our mind something audible to anchor to in each pose. How to practice ujjayi  breath:
Inhale through your nostrils. As you exhale, open your mouth, and breathe out as if
you were fogging up a mirror. Listen to the ocean-like
sound of the breath and go to the very bottom of the
exhalation. Now inhale and engage those same muscles at the back
of the throat as you did on the exhalation, keeping your
mouth open. Exhale again as if you were fogging up a mirror. Close
your mouth halfway and breathe out through the
nostrils, listening for that whispery-like sound of the
breath. It should be audible just to you.<|eot_id|><|begin_of_text|>Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        It is hard to pull up a full-grown weed, easier to pull up a weed that
is just a seedling, and easiest of all to throw away the weed’ s seed before it
has sprouted. Karma  is the Sanskrit word for “actio n,” but it doesn’ t refer to every
tiny thing you do or that your body does. Karmas are actions that leave a
memory behind. Your first day at school, your first kiss, losing money at a
casino, wrecking your car—these are memorable events. If a memory is
strong enough, it can take charge of, color, or even control your life in
various ways. A painful divorce  colors your next relationship, for example. Because some events are painful to recall, memories of humiliation, defeat,
failure, setbacks, and loss indicate the power that the past holds over us. In the operation of karma, a positive memory can color or control your
life, too. The high school quart erback who discovers that nothing in later
life feels quite as good as being a teenage hero is overshad owed by a
positive memory. Good or bad karma is how most people think of karma,
but Royal Yoga is concerned with the binding power of all karmas, the
stickiness that allows memories to color or control our lives. In pratyahara, there are pract ical ways to achieve a state of awareness
where you use your memories, instead of the other way around. GAINING CONTROL OF YOUR MEMORIES
Don’t believe everything you remember. Substitute positive thoughts when a bad memory arises. Don’t dwell on the past. Feel the fear but move ahead anyway. If a memory throws you off, take time to center yourself. Don’t repeat the past just because your memory tells you to. Practice being in the light through meditation. Remind yourself that the only permanent reality is bliss. The most untrustworthy memories arise from fear. Let’ s say you want to
ask for a raise at work, but you remember that the last time you did that you
were turned down. Memory is using you if this recollection is enough to
stop you from asking for a raise; as a result, you defeat yourself. You can
reverse the situation if you realiz e that today is new, which motivates you to
go in and ask for a raise without being overshadowed by the past. The practices for gaining contro l over your memories work as general
guidelines for everyone, but they are most effective if you have a vision of
constantly movi ng toward the light. Keep in mind that the light of pure
awareness is the ultimate healer and that being in the light place s you in the
eternal now, which the past cannot touch. Exercise
Pratyahara  teaches  that you can defuse your karma by starving it of
attention. Attention is what makes karmic seeds sprout and grow. The
earlier you detec t them, the better. This ensures the least pain and struggle,
and once you master the following exercise, there will be none at all. Lie on your back, eyes closed, and take a few deep breaths. Place your
attention in the region of your heart. Karma is easiest to detect as faint
sensations and emotions in the heart. In an easy way, sense your heart
becoming warm  and relaxed. If it helps, you can visualize a warm, golden
glow suf fusing your heart. As thoughts arise, they might draw your attention, which is only
natural. As soon as you can, return to the warm glow of your heart. A
thought or sensation might be unpleasant. Say to yourself, “I no longer need
you,” and resume the exercise. If a strong negative memory or feeling
arises, open your eyes, take a few deep breaths, and let it subside. Then,
once you feel more at ease in yourself, return to the exercise. You can choose how long to perform this exercise. It works well for a
few minutes or up to half an hour or more. But it would be best if you
started with a shorter duration. If you are dealing with a painful memory,
the attitude to take is that you can invite the memory to go. There is noreason for the past to linger over the present. All negative energy will
dissipate once you learn how you are meant to use your memories, not the
other way around. WEDNESDAY
Exposing Three Myths
Begin by silently repeating today’ s theme:
I share one awareness with my body. I share one awareness with my body. By staying in the light, you begin to dissolve the separation of mind
and body. The same creative intelligence flows through both. They share
the same source in pure consciousness. The place that pratyahara  leads
you to is neither mind nor body, however. It is a silent field of awareness,
and the faint sensations that arise in the field are like creative sparks or
impulses. It takes a shift in your perspective to fully inhabit this field of
awareness. This is where you meet your true self. Any other version of
yourself—physical, mental, social, or emotional—is second ary, a by-
product of the flow of creative intelligence. There is no reason to judge
yourself against  these secondary selves. They spring from the one source
that all of creation springs from. The problem is that we mistake them for
who we really are. Then a set of false beliefs surrounds us and blocks the
journey to the true self. You will dispel your old conditioning and false beliefs by resting in the
field of awarene ss; the light offers a feeling of bliss, oneness, and belonging
that no secondar y self can matc h. But Royal Yoga is also about knowledge
(vidya ) that contains truth, and truth, as the biblical adage says, can set you
free. To get closer to the truth abou t who you really are, let’s examine its
opposite. The opposite of truth  is myth, and three powerful myths about
mind and body pervade society. Myth #1: You are captive inside your body. Myth #2: You were created out of matter. Myth #3: Your brain is doing the thinking. These are such pervasive myths that you have probably never
questioned them, but if we shatter each myth, you will come closer to
merging your bodymind with the field of light. Only then will you
experience who you really are.<|eot_id|><|begin_of_text|>
Q: What is the primary goal of Royal Yoga?,
A: To gain control over your memories and emotions, and ultimately, to transcend the limitations of the physical body and the web of magical lies.
Q: What is the primary focus of pratyahara?,
A: To detect and control the flow of energy in the body, allowing you to merge with the true self and break free from the cycle of karma.
Q: What is the ultimate reality, according to the text?,
A: Bliss, oneness, and belonging, which is the ultimate truth that sets us free.
Q: What is the purpose of the last three limbs of Yoga?,
A: To transcend the limitations of the ego and the physical body, and to achieve unity consciousness and the power to create one's own reality.
Q: What is the primary focus of the last three limbs of Yoga?,
A: To merge with the infinite potential and transcend the limitations of the ego and the physical body, and to experience the infinite possibilities of the universe.<|eot_id|><|begin_of_text|>Keep your mouth closed as you inhale through the
nostrils. Continue to breathe slowly in and out like this, engaging
the ujjayi breath. The Vayus
The vayus  are winds or directions of energy that govern the healthy
functioning of our body. Each asana has a particular vayu  or vayus  that are
dominant when we experience it. Each vayu  has an element associated with
it, a pattern of movement, and a specific function that it carries out. For
example, when we practice an asana that activates the core, we


 to the COX-1-specific inhibitor SC-560, a similar inhibition of 33%
of total COX activity was observed with SC-560 as compared to control.151 When
DMSO and SC-560 were combined, no further reduction in COX-1 activity was seen,
an indication that the residual COX-2 activity was not inhibited by either agent and that DMSO acted as a selective inhibitor of COX-1. 151 This is an important find -
ing because the inhibition of COX-2 by some NSAIDs has been associated with an increased risk of renal failure, heart attack, thrombosis, and stroke through an increase in thromboxane A
2, which reduces the synthesis of PGI2.152,153
In the study by Asmis et al.,151 when the exogenous thromboxane A2 analogue
U46619 was combined with DMSO, the inhibitory effect of DMSO on platelet aggre -
gation was prevented, implying that DMSO has the ability to block the prothrom -
botic release of thromboxane A2. The collective evidence from all these studies is that DMSO, like aspirin, is an
antiplatelet agent with unique activities in blocking prostaglandin biosynthesis and the production of the powerful platelet aggregator thromboxane A
2, a cornerstone of
acute coronary syndrome and stroke prevention. Like aspirin, whose optimal oral dose is recommended to be not greater than 75–81 mg/day, DMSO is in need of a clinical study that establishes its optimal dose and route of administration so it can best serve as a long-term antiplatelet agent in the control and prevention of acute coronary syndromes and stroke. The data presented here on the effects of DMSO as a treatment for coronary
stenosis and cardiac ischemia strongly suggest that this drug could be an effective anticlot-forming, cardioprotective, and stroke-preventing agent with similar actions as aspirin but void of the potential side effects such as hemorrhage, gastric pain, nausea, and skin rashes often seen with aspirin. TISSUE FACTOR AND INFLAMMATION
The third and fourth properties expressed by DMSO as a potential antithrombotic agent are its inhibition of tissue factor expression and its anti-inflammatory activity. Atherothrombotic vascular disorders often underlie CAD, stroke, and peripheral
arterial disease and involve coagulation-induced thrombogenic molecules that can generate inflammatory reactions. In the coagulation cascade, thrombin promotes platelet adhesion and aggregation
by activating protease-activated receptors on the cell membrane of the platelet. 154
Because thrombin plays a central role in arterial thrombogenesis, the goal of most
treatment regimens is to block thrombin generation or inhibit its activity. Direct thrombin inhibitors are a new class of anticoagulants that are used to pre -
vent arterial or venous thrombosis. By reducing the bound thrombin activation of platelets, direct thrombin inhibitors can also be used as antiplatelet agents for such conditions as acute coronary syndromes and stroke. 155 They act by inactivating free
thrombin or the thrombin that is bound to fibrin.155
Inactivation of fibrin-bound thrombin can be achieved by blocking upstream mol -
ecules in the coagulation cascade such as tissue factor. This approach is as effective as direct thrombin inhibition in preventing thrombin-induced platelet aggregation. 15469 DMSO Clinical Pharmacology
Tissue factor is a cell surface glycoprotein that interacts with plasma factor VIIa
to activate the coagulation cascade and generate thrombin in a stepwise activation of
a series of proenzymes.156
The best known function of tissue factor is its role in blood coagulation where
together with factor VIIa it forms a common pathway that leads to the formation of thrombin. 157
Thrombin plays a dual action role where it normally contributes to signaling
platelets for hemostasis and, abnormally, where it triggers platelet activation and arterial thrombosis that can result in heart attacks and stroke. 158 Thrombin has a
large array of functions, but its primary role is the conversion of fibrinogen to fibrin, the primary building block of a hemostatic plug. 159,160 Although tissue factor is essen -
tial for hemostasis, its aberrant upregulation can also lead to atherothrombosis via the formation of thrombin. The exact role of tissue factor in thrombosis remains unclear, but it has been
found present in atherosclerotic plaques, and recent studies suggest that tissue
 factor–positive microparticles are the most abundant source in plaques.161
Rupture of high-risk vulnerable plaques with the subsequent tissue factor expo -
sure is responsible for coronary thrombosis, acute MI, and sudden cardiac death.162,163
Moreover, plaque thrombogenicity is directly correlated to the presence of elevated tissue factor content. 164 When a plaque ruptures, tissue factor on the plaque surface
triggers thrombus formation, leading to downstream arterial occlusion.165
Thrombosis and inflammation are two major consequences of blood coagulation,
and both can promote each other. Tissue factor can induce both thrombosis and inflammation through coagulant mediators factor VIIa, factor Xa, and fibrin produc -
tion, all of which are proinflammatory. 166
It would seem that if a drug could be found that suppressed tissue factor, vul -
nerable atherosclerotic plaque formation and platelet activation leading to arterial thrombosis could be dampened and possibly prevented. Emerging evidence in a key research finding by Camici et  al. 167showed that
DMSO was able to suppress tissue factor expression and activity as well as thrombus formation in a mouse carotid artery injury model. Tissue factor expression was seen to increase 19- and 24-fold in human aortic endothelial cells stimulated with tissue necrosis factor-a (TNF- α) or thrombin, respectively. 167 What was remarkable about
this study was that DMSO was seen to inhibit the tissue factor induction of TNF- α
and thrombin in a concentration-dependent manner. In the same study, in addition to blocking tissue factor mRNA expression, DMSO also inhibited the proliferation and migration of vascular smooth muscle cells, which occurs in vascular injury and atherogenesis after signal transduction pathways are activated. 168 No toxic effects by
DMSO on the aortic endothelial cells were observed even at the highest doses used of 12.6 mmol/L,
157a finding previously supported in human corneal endothelial cells.169
The findings from this study prompted the suggestion that DMSO has the potential to be applied to drug-eluting stents in order to inhibit platelet aggregation, particu -
larly since DMSO was also shown to suppress paclitaxel- and rapamycin-induced tissue factor expression, which are known to represent a cause for stent thrombosis in drug-eluting stents. 170,17170 Dimethyl Sulfoxide (DMSO) in Trauma and Disease
DMSO was found to suppress in a concentration-dependent manner tissue factor
expression and activity in response to TNF- α or thrombin exposure in human endo -
thelial cells, monocytes, and vascular smooth muscle cells in vitro.167 Moreover, it
was additionally observed that DMSO prevented the proliferation and migration of
vascular smooth muscle cells from human aorta, an outcome that could have impor -
tant clinical application in treating coronary thrombosis and MI.167
In summary, DMSO combines antiplatelet and anti-inflammatory properties
much like aspirin, a drug of choice for the prevention of cardiovascular disease and stroke,
172 but unlike aspirin, DMSO adds two more properties that can additionally
block alternate signaling pathways that lead to coronary artery syndromes. These two additional properties, anti-free radical effect on platelet aggregation
173,174 and
anti thrombin activity on thromboembolism,151,167 place DMSO in a class by itself as
a potential treatment for thrombogenesis of any etiology. Clinical studies to investigate these actions by DMSO seem highly warranted. CLINICAL TOXICOLOGY
The DMSO toxicology in animals is discussed in Chapter 2. A thorough human toxi -
cology study was reported by Brobyn5 in 1967 due to the wide and ever-increasing
use of DMSO not only under clinical supervision but also as a home remedy where DMSO could be purchased over the counter by consumers. A short-term study (14 days) and a long-term study (90 days) were undertaken by
Brobyn,
5 who reported his findings on 213 healthy human volunteers. These volun-
teers were periodically examined by specialists after being administered 1 g/kg/day 80% DMSO daily. This dose was considered 3–30 times higher than the typical DMSO dose used or recommended. The specific clinical examinations included complete physical examinations with laboratory examinations of blood and urine, ophthalmologic, dermatologic, cardiologic, neurologic, pulmonary function, and bone marrow studies. 5
The results of this study concluded that no significant adverse effects from either
the short-term or long-term administration of DMSO were observed after a very extensive toxicology study was conducted. 5 Minor side effects of DMSO adminis -
tered daily included skin irritation, nausea, sedation, and diarrhea, which resolved following discontinuation of DMSO. 5 DMSO at 3–


	a	dreadful	scourge,	socially	and	medically. It	has	now
virtually	disappeared,	and	our	gratitude	is	owed	to	those	who	accomplished
its	elimination. I	remember	not	being	able	to	swim	at	the	local	pool	for	fear	of	contracting
polio! Remember	polio? Let	us	be	grateful	to	Dr.	Salk. Let	us	be	grateful	that	we	can	now	talk	openly	about	cancer,	where	30	years
ago	it	was	a	taboo	subject. Because	we	can	now	discuss	it,	we	get	treated
earlier	and	more	effectively. I	am	grateful	to	be	able	to	tell	cancer	patients	of
my	history	and	to	encourage	them	to	know	that	there	is	hope. Above	all,	as	a	father,	I	am	grateful	that	my	son	has	not	had	to	learn	to	kill	his
fellow	men	in	war,	as	both	I	and	my	father	had	to	do.It	will	be	clear,	I	hope,	that	I	believe	that
the	world	has	become	a	better	place
during	my	lifetime,
	and	that	I	am	lucky	to	have	lived	when	I	have. I	am	deeply
grateful	to	those	of	my	fellows,	whether	I	know	them	or	not,	who	have	caused
this	to	be	so. Gratitude:	A	Healing	Attitude
Emmett	E.	Miller,	M.D. Emmett	E.	Miller,	M.D.,

has	had	more	than	25	years	of	success	teaching
people	how	to	enhance	their	health	and	well-being. His	relaxation	and
imagery	cassettes	(I	AM,	LETTING	GO	OF	STRESS,	and	HEALING
JOURNEY,	among	others)	are	the	accepted	standard	throughout	the	world
and	are	in	widespread	use	by	Olympic	athletes,	business	leaders,	physicians,
and	others	in	the	healing	arts. He	is	the	author	of	DEEP	HEALING:	THE
ESSENCE	OF	MIND/BODY	MEDICINE. Just	look	at	my	life! Should	I	be	feeling	gratitude,	or	have	I	been	ripped	off? Is	the	glass	half-empty	or	half-full? I	can	complain	that	rose	bushes	have	thorns,	or	I	can	be	grateful	that	some
thorn	bushes	have	roses. At	the	purely	intellectual	or	“scientific”	level,	these
two	attitudes	are	equivalent. But	in	real	life,	it	makes	a	huge	difference	which
we	choose. When	the	image	we	hold	of	ourselves	in	relationship	to	the	world	portrays	us
as	a	victim,	the	resulting	sense	of	helplessness	is	transmitted	through	the
entire	system. The	physical	consequence	of	this	can	be	failure	or	breakdown
in	an	organ	or	organ	system. Whether	we	feel	gratitude	and	fullness,	or	loss,	deprivation,	and	resentment,	a
corresponding	internal	chemical	state	is	created. This	state,	in	turn,	generates
characteristic	behaviors—health	or	disease,	empowerment/powerlessness,
fulfillment/dissatisfaction,	success/failure. In	my	medical	practice	(mind/body	medicine),	the	importance	of	gratitude	is
strikingly	clear	in	a	psychophysiological	way—grateful	people	heal	faster;
they	are	able	to	eliminate	harmful	behaviors	from	their	lives	with	greater
ease;	they	are
happier.In	twentysomething	years	of	practice,	I	have	made	an	interesting	discovery. There	are	those	who	take	what	they	learn	from	me	and	make	profound
changes	in	their	lives;	there	are	others	whose	symptoms	and	diseases	are
exactly	the	same,	who	have	difficulty	healing	or	changing	their	behaviors. Patients	who	are
grateful
	for	the	sessions	we	have,	who	appreciate	the	energy
and	focus	I	give	to	them,	are	the	ones	who	do	well. Those	who	are	suspicious
and	mistrusting,	who	think	the	sessions	should	be	longer	or	less	expensive,
who	wonder	whether	they	are	being	“ripped	off,”	are	much	slower	to	change. It	is	obvious	from	the	sequence	of	events	that	the	gratitude	(or	lack	of	it)
comes
first. The	way	in	which	we	see	the	world	shapes	our	responses	to	the	challenges
life	presents	us. A	sense	of	gratitude	empowers	us	to	choose	wisely…how	we
feel,	what	we	say,	what	we	believe,	what	we	do. How	preposterous	for	us,
who	are	richer	and	consume	10	times	the	resources	than	95	percent	of	the
world’s	people,	who	routinely	live	25	years	longer	than	our
greatgrandparents,	who	bask	in	personal	freedom	and	potential,	to	focus	on
the	“half-empty.”	Gratitude	leads	us	to	see	what	is	available,	what	can
develop. After	all,	there	is	nothing	to	work	with	in	the	empty	part	of	the	glass. Without	the	attitude	of	gratitude,	there	results	a	feeling	of	deprivation	well
known,	for	instance,	to	America’s	overweight	60	percent. In	a	similar	way,
smokers,	drinkers,	and	drug	abusers—whose	quality	of	life	continuously
deteriorates—are	unable	to	enact	the	apparently	simple	choices	that	they	say
and	truly
believe
	they	want	to	make. Such	people	are	in	an	involuntary	state
of	denial—a	denial	of	the	richness	that	is	within	them. Consciousness	of	the
fullness	of	Self	would	make	their	compulsions	pale	by	comparison. Without
the	sense	of	who	you	really	are,	it	is	difficult	to	discern	the	true	worth	of
anything	that	takes	place	in	your	life	except	at	the	immediate	and	transitory
level	of	instant	gratification. Vicious	Circle,	Virtuous	Circle
When	we	feel	grateful,	we	interact	with	other	people	from	our	fullness;	they
feel	appreciated	and	are	attracted	by	our	energy. Resentment,	bitterness,	and
victimhood	tends	to	repel	people,	and	we	experience	less	support	from	others. Similarly,	when	our	lack	of	gratitude	leads	to	helplessness	and	disease,	we
feel	“ripped	off	that	our	health	is	going	downhill	while	others	are	out	enjoying
themselves.Learned	Gratitude
In	the	field	of	psychoneuroimmunology,	we	are	now	certain	that	emotions,
beliefs,	and	interpretations	(our	map	of	the	world)	have	a	profound	effect
upon	the	body’s	functioning,	including	whether	we	become	ill	or	resist
disease. Most	dramatic	are	the	studies	on	“learned	helplessness.”	No	matter
what	the	challenges	or	crises	in	our	life	may	be,	if	we	feel
helpless
	about
them,	we	are	much	more	likely	to	become	ill. The	state	of	mind	that	we	call	gratitude	is	not	inborn,	in	my	opinion,	but
something	we	learn. Gratitude	has	to	do	with	feeling	full,	complete,	adequate
—we	have	everything	we	need	and	deserve;	we	approach	the	world	with	a
sense	of	value. It	is	the	experience	of	the	range	of	fulfillment	that	is	possible
that	leads	to	a	capacity	for	gratitude. Without	gratitude,	the	tendency	is	to	feel
incomplete,	cheated,	deficient—in	a	word,
helpless. If	you	were	not	fortunate	enough	to	have	been	taught	the	attitude	of	gratitude
as	a	child,	you	may,	from	time	to	time,	feel	yourself	slipping	into	despair,
feeling	resentful	and	unblessed. That	still	happens	to	me	sometimes	and,
when	it	does,	I	simply	remember	my	reasons	for	doing	the	things	I	do,	my
personal	life	mission	and	vision,	with	gratitude. It	may	t


 the Health Laws of Mother Nature
and God. These are good laws. They want you to have a
painless, tireless, ageless body. It’s your birthright to feel
the thrill of joyous living ever y day of your life! 127
I have treated with water only, well over 3,000 persons with dyspeptic pain. They all responded to an increase in their water intake, and their clinical
problems associated with the pain disappeared. – F. Batmanghelidj, M.D. By following Mother Natur e’s and God’ s great and
good laws you can awaken one beautiful morning to
discover the feeling of radiant health and happiness! You’ll have slept deeply like a baby. Gone are your
headaches, gone is your chronic fatigue, gone are all
your aches and pains! Y ou’ll feel new vitality surging
throughout your entire body. You’ll have a spring in your
step, a sparkle in your eyes and the glow of health in
your skin. Y ou’ll have found the gr eatest and most
precious treasure in the whole world – radiant, glorious
health! Physical and mental health are now yours! Perpetual Y outhfulness Can Be Y ours! Longfellow says that “In youth the heart exults and
sings!” This suggests the idea that beyond certain
prescribed years the heart does not exult and sing. Youth, in its crudest sense, does not refer to years
but to a state of being. It r eally is a matter of one’ s own
choice, if one is born with a normal constitution, as to
128	 when youth shall end and “middle age” begin. Some
people can truly be referred to as youthful although they
may have seen sixty or more years. Every normal person really has a desire to remain
youthful, but few are willing to pay the price. The price
of prolonged youthfulness is the consistent faithful
performance of certain healthy lifestyle habits. These healthy lifestyle habits are: staying away from
chemicalized drinking water full of inorganic minerals;
eating no salt; drinking ample amounts of distilled
water; eating a healthy, well-balanced, natural diet;
consistent daily exer cise; deep power breathing; good
personal hygiene; and thinking positively. Without a
healthy body, one cannot maintain positive thinking! You now know that the most destructive for ce that
robs you of youthful good health consists of a gradual
settling of insoluble inorganic mineral matter from water
and salt into the tissues of your body. This encrustation
begins first on the walls of the arteries, gradually
diminishing their elasticity and caliber as well as the
nourishment of the tissues they supply. As a consequence The choice of which r oad to take is up to the individual. He alone
can decide whether he wants to r each a dead end or live a healthy,
wholesome, long, happy, active life. – Paul C. Bragg, N.D., Ph.D.
of these destructive changes, all body functions slow
down more and more until some vital organ stops
altogether and death occurs from premature ageing. The
beginning of corrosion and the subsequent hardening
of the arteries are the first stages of premature ageing,
129
no matter how long a person has lived! Your life-long work is the battle to keep your ar teries
free from the inorganic minerals and toxic chemicals
contained in most drinking water. Stop using table salt
and eat a balanced diet that does not leave a residue of
toxic cr ystals to clog and obstr uct your cir culation. You now know what we know... the shocking truth
about water... and what we believe to be the world’ s
best-kept health secret. Let’ s really make life a healthful,
vigorous adventure! Health and happiness are our goals. Health is our wealth! There are no failures possible for
those who start today and move steadily onward
in their quest for perfect, youthful health! To maintain and enjoy good health, the body must be exercised properly
(stretching, walking, jogging, running, biking, swimming, deep breathing, good posture,
etc.) and nourished wisely (with natural organic foods), so to maintain a normal weight
and increase the good life of radiant health, joy and happiness. – Paul C. Bragg, N.D., Ph.D. I have found perfect health, a new state of existence, a feeling of purity and happiness,
something unknown to humans! – Novelist Upton Sinclair, a frequent faster Benefit f rom Natural Foods Rich in Calcium
There are some ver y fine sour ces of calcium other
than milk. We prefer the organic calcium found in
kale, greens, corn, beans, veggies, soybeans and soy
tofu. Dr. Neal Barnard and Dr. Lynch point out that
all natural foods contain appreciable amounts of
calcium. This chart below shows some of the many
foods that contain large amounts of organic calcium
you should include in your healthy diet. 130 Almonds, 1 oz...................... 80
Artichokes, (steamed) 1C..... 51
Beans,  (kidney, pinto, red) 1 C. 89
Beans,  (great northern, navy) 1C 128
Beans,  (white)  1C................. 161
Blackstrap molasses, 1 Tbsp.. 137
Bok choy, (steamed) 1C..... 158
Broccoli, (steamed) 1C....... 178
Brussel sprouts,  (steamed) 1C 56
Buckwheat pancake, 1......... 99
Cabbage, (steamed) 1C....... 50
Cauliflower, (steamed) 1C... 34
Collards, (steamed) 1C...... 152
Corn tortilla......................... 60
Cornbread, 1 piece.............. 28
Figs, (5 m edium)................ 135
Sources: Back to Eden, Jethro Kloss; Health Nutrient Bible, Lynne Sonberg;
website: veggiepower.ca/caltable.htm, chart by Brenda Davis, R.D. Food Source Food Source
Kale, (steamed) 1C................ 180
Kohlrabi, (steamed) 1C........... 40
Mustard greens, 1C.............. 138
Oatmeal, 1C......................... 120
Orange, 1 large....................... 96
Prunes, 4 whole...................... 45
Raisins, 4 oz............................ 45
Rhubarb, (cooked) 1C........... 105
Rutabaga, (steamed) 1C......... 72
Sesame seeds (unhulled)  1 oz.. 381
Spinach (steamed) 1C........... 244
Soybeans, 1 C......................... 73
Soymilk, fortified................... 150
Tofu, firm 2 C...................... 258
Turnip greens, 1C................. 198
Whole wheat bread, 1 slice..... 17 mgs mgs Calcium Content of Some Common Foods
Read these 2 important books on milk and why to avoid milk:
• Mad Cows and Milk Gate by Virgil Hulse M.D. (541) 482-2048
• Milk, the Deadly Poison  by Robert Cohen (888) 668-6455
Visit websites: • notmilk.com • milkgate.com
Dr. Dean Ornish has been able to reverse heart disease in more than 70%
of his patients who follow, among other things, a low-fat vegetarian diet. Knowing these teachings will mean true life and good health for you – Proverbs 4:22
The human body has one ability not possessed by any machine
– the body has the ability to repair itself. – George W. Crile
The World Health Organization reported recently that 24.5 million people
worldwide – nearly 50% of the yearly deaths – are victims of just 3 chronic
conditions linked to unhealthy lifestyles: circulatory diseases (especially heart
attacks and strokes), cancer and lung disease! – US News and World Report Chapter 7
SPECIAL SUPPLEMENT
Since its first publication, Water – The Shocking T ruth
has been in such demand that the last printing of the
book was almost sold out the day it was printed! This
book, we feel, is playing an important part in the
development of the widespread public awareness of
Mother Ear th’s envir onmental water, soil and the air
problems. Man is finally realizing that he cannot
continue to contaminate this planet Ear th and survive. This Special Supplement brings you the latest and most
important infor mation on this vital subject of pur e water. our society – at first welcomed as benefactors bringing
creature comforts and labor-saving devices – are now
revealed as “T rojan Horses” bringing the various enemies
into our ver y homes to destroy us! 131 A New Era of Personal Ecology
The damage to our natural resour ces has become
personalized in the form of a terrible threat to our health
and our ver y lives. T echnology has outstripped biology! The increasing mechanization and industrialization of
Biochemists Shocked by Lab T ests
Biochemists ar e alarmed by the r esult of laborator y


 for health reasons microwave ovens were banned in
the former Soviet Union as far back as 1976!) If you own one, get rid of it. If it is not removable,
unplug it, and be not tempted to use it under any circumstances. Copyright © Charlotte Gerson, 2007. All rights reserved. This material may not be reproduced in any medium, print or electronic without prior written permission from the author.Page 9 4Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comPots  and utensils
Any contact of food with aluminum causes small amounts (with some vegetables, e.g. tomatoes, large amounts) of aluminum to be dissolved and released into the food. This metal is
highly toxic; it causes brain damage and is believed to play a role in causing Alzheimer’s. Discard any and all aluminum items and don’t allow aluminum foil to come into contact with
food. Use stainless steel pots, preferably with heavy “waterless” bottoms; or glass (Pyrex) or
enameled cast iron pots. Stainless steel cooking utensils or wooden spoons are best; also silver
flatware, if available. Small amounts of colloidal silver, released from silver forks, spoons and
knives are valuable stimulants for the immune system. Do not use pressure cookers: they work at a very high temperature that damages nutrients,
and one of the basic Gerson rules is to cook food very slowly, at a low temperature, to avoid such
damage. The glaze used on some crockpots is toxic—best steer clear of them. Distillers
Surprising though this may sound, Gerson patients don’t drink water. There are two reasons
for this. On the one hand, their daily intake of 13 glasses of freshly made organic juices and fluid-
rich soup, salads and fruit provides them with all the top quality nutritious liquid they need. On
the other hand water would only dilute their already deficient digestive juices, without supplying
any nutrients. However, water is used in the Gerson Therapy in cooking, to make soups, teas, and
of course enemas, and it is vitally important to ensure the purity of this water. There are various
filter systems in the market, including reverse osmosis (R.O. ), which can only be used if the local
water supply is guaranteed free from highly harmful fluoride. ( see Chapter 5., Pg. 24, pp. 6 ) The
safest way to ensure freedom from impurities, toxic chemicals and above all fluoride, is to set up
a home distiller. Many kinds of distillers are available in various price ranges. Choice must depend on cost
and on the amount of water the household may need. The patient alone will use up 2-3 gallons
in every 24-hour period; more, if other family members also eat Gerson food and/or wish to use
enemas. A distiller needs an electric connection and an extra water faucet; many patients install theirs
in the laundry room or the garage. The machine needs to be detached and cleaned every 3 days. Seeing the sludge left behind will convince anyone of the need to purify water as thoroughly as
possible. Distillation works by heating water to the point of it becoming steam, which is run through
a tube that causes it to cool and condense back into water. Since minerals, various impurities and
Copyright © Charlotte Gerson, 2007. All rights reserved. This material may not be reproduced in any medium, print or electronic without prior written permission from the author.Page 9 5Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comadditives do not turn into steam, they stay behind, leaving the cooled, condensed steam free from
harmful components. However, volatile liquids, such as benzene fractions, also boil away, and
get condensed back into the purified water. To remove such items, all distillers should contain a
small tube of carbon pellets, so that when the condensed water drips back into a fresh container,
it passes through the carbon filter, which removes the unwanted volatile items. It is sometimes claimed by health professionals that distilled water “removes minerals from
the body” and shouldn’t be used. But they are wrong. The minerals found in water are generally
inorganic and are therefore poorly absorbed or downright harmful, e.g. sodium or calcium. On the
other hand, the patient is virtually flooded with the easily absorbed organic minerals contained in
the large amount of juices drunk throughout the day; the “loss” of minerals contained in tap water
is actually a gain. Cleaning Chemicals
Cleanliness is of course all important in the Gerson household, but, as stated before, special
care must be taken not to use toxic products. Here are the ones to avoid:
Chlorine : this is not only bleach, but also a powerful disinfectant, able to kill or control all
kinds of germs.. For that reason it is present in almost all kitchen cleansers (also in swimming
pools and in tap water!). Chlorine is harsh and unsafe, able to displace iodine from the thyroid
gland and must be avoided. There are a few kitchen cleansers that do not contain chlorine—try
to find one. You can also produce your own by mixing malt vinegar with water, half and half,
and decanting it into a spray-pump bottle to clean glass or polish kitchen surfaces—but keep off
wood. Plain soap and hot water are also recommended. To remove lime scale, soak a piece of cotton in white vinegar, wrap it around the faucets in
your kitchen or bathroom, and leave for 30 minutes. Wash off with soap and water. Clean stainless steel pans with olive oil. The result is stunning, but use the oil sparingly and
be careful to clean it all off. Solvents : paint solvents, grease or glue solvents are all toxic and damaging to the patient. If
one has to be used, take it outside and don’t allow it to evaporate in the kitchen.. Dishwasher soap : Most dishwashers are equipped with two wash cycles followed by one
rinse cycle. Since the Gerson Therapy does not involve the use of greasy food or baking dishes,
it is best to use one wash cycle and ensure that the soap is cleared by using two rinse cycles. That
way the dishwasher soap should be completely eliminated, with no toxic residue remaining on
dishes. Laundry soap & bleach :  If the laundry is washed in a washing machine, more or less the
same applies as to dishwasher soap. You can use any appropriate soap and even add bleach, if
needed—as long as it is inside the machine and the patient doesn’t smell it. (If he can smell it,
Copyright © Charlotte Gerson, 2007. All rights reserved. This material may not be reproduced in any medium, print or electronic without prior written permission from the author.Page 9 6Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comhe is getting some into his system.) Then make very sure that the laundry is thoroughly rinsed,
possibly running a second rinse cycle. Fabric Softeners :  These should be avoided, whether in liquid form or as drying sheets. Either
way they leave a chemical film, which never washes out completely. They are also irritating to
sensitive individuals, e.g. asthma sufferers. As a harmless alternative, add 1⁄4 cup of distilled white
vinegar to the wash cycle. This is said to soften your clothes and also get rid of static cling. If you are washing delicate items (marked: ‘hand-wash’), use a mild soap and wear rubber
gloves. Dry Cleaning: As this is done outside the home, it doesn’t directly affect the patient. However, when dry-cleaned items are brought home, it is wise to leave them outdoors without
their plastic covers, to let them air and get rid of any remaining chemical. Aerosols and sprays: Do not use any of these. Once the spray is distributed in the air, it
is impossible to avoid inhaling it. Obviously the toxic pesticide sprays are the most dangerous. However, any cleaning chemical (window cleaner, oven cleaner) that is sprayed will go into the
air and be breathed in. If a window cleaner is used, just pour a little on a cloth and wipe the window clean without
spraying. Oven cleaning is not much of a problem, since the Gerson food is clear of fats and doesn’t
cause deposits on the oven walls. The Bathroom: Chlorine-containing cleansers should not be used in the bathroom. Disinfect
with 3% commercial hydrogen peroxide. Choose mild soaps for personal use and avoid spray
deodorizers. Men should use spreadable shaving soaps, not products sold in aerosol cans or
sprays. Avoid after-shave lotions and underarm deodorants. (see Chapter 5.on cosmetics, Pg. 26, pp. 5.) Only use plain white unscented toilet paper. Living area:  Many kinds of toxic damage can be caused inadvertently in the living room. One possible culprit is furniture polish, which c ontains solvent and must be banished. Carpet
cleaning presents another potential hazard..  Do not use (or allow cleaning services to use)
chemical cleaners, only soapy solutions. Very serious toxic damage has been caused by new carpeting, most of which is impregnated
with toxic pesticides or other chemicals to resist staining, etc. If it is absolutely necessary to install new carpeting, track down non-toxic kinds. Several


  to improve
the qual ity of life for some other human being. So if we know th at that’ s the
business we’re in, then we can apply this concept globally. W orld peace
comes about through inner pe ace within each individual. Therefore, if
we’ve got a wh ole world full of people who are peaceful, then we’ve got
world peace. But if we’ve got a world full of some individu als who are
peaceful and a whole bunch more who are full of anger, dissension, fear,
mistrust, and so on, then we’ve got world disorder. The sam e is true in any or ganiz ation—it all starts with getting your own
act together. T rying to get ahead of the next guy should never be your focus,
because that’ s not what the people business is about. It’ s about improving
life for all people. W hen you improve your own life first, all you’ll have to
give away is qu ality of life. If you do that, and you’re giving a way quality
in every interaction that you ha ve, you will be the kind of pe rson whom
other people want to be around. When you become this type of person, you’ll be more ef fective at your
job because people want to be around you. W alk into any automobile
dealership, for instance, and you can easily find somebody wh om no one
wants to  be around. That per son usually doesn’ t sell very many cars,
whereas the person you want to be around tends to be very successful. If you’re feeling uninspired in your or ganization, however, the universe
is sending you a message: Move along. Don ’ t te ll yours elf that you’re s tuck. Don’ t become consumed with the posturing and the awards t hat go withyour pos ition, th e opinions of ot her people, and other hallmarks of the ego. If yo ur sole and total focus is on  living the life you’ve imagined, wonderful
things will happen. Y ou’ve got to tr ust that you’ll k now when it’ s time to make a change. If
you don ’ t, the universe will tell you—you’ll get the signal in some way, and
you will indeed move along. If you continue to stay where you don’ t
belong, the universe will start making you deteriorate: Y ou might get sick or
have an acciden t. Whatever the signal is, it will indicate that t hings aren’ t
working right for you, and you’ll know it. But you have got to pay attention
to the messages of the universe. Let me remind you that one of  the hallmarks of ego is fear. Y ou must
trust in the wisd om of your hig her self, which knows that you can’ t ever
make a mistake—there ar e  no mistakes, as this is a perfect place. Everything is all working perfectly, and so are you. KEEP IT FLOWING
In a soc iety that has become almost obsessed with upward mob ility, our
possessions, and  the accumulation of mor e, it’ s  imp ortant t o ask why: Wha t
are we planning to do with all this stuf f. Remember, you can’ t own anything—ever. Y ou show up on this planet
with nothing, and you leave the same way. I have a suit in which I have cut
out all the pockets, and every time I open my closet, I see this funny-
looking suit there with its holes  and slashes. If anyone else sees it, they’ll
ask, “W hat in the world is that. ” I’ll respond, “That’ s to remind me that the
last suit you wear doesn’ t need a ny pockets. ” It’ s a reminder tha t none of us
is taking anything with us from the world of form. As you’ ve learn ed, the relationships you’re in can only be experienced or
processed throug h thought. Y ou can’ t be your spouse or your children, and
they can’ t be y ou. Y ou can o nly process the experience of each other
through thought. Y ou can never get hold of them; they can never  get hold of
you. The illusion is that you h ave them, or that they have you, and you
don’ t at all. It’ s the same wi th your stuf f: you don’ t own it; it owns you. As long as
you “need” possessions and feel  incomplete if you don’ t—if you  don’ t havethe fancy car, if you don’ t have the right house in the right part of town, if
you don’ t have jewels on your fingers, and so on—that’ s a sign that you feel
something must  be lacking in your life. In this position of I’m incomplete,
you’re sure that your completen ess will be fulfilled through mat erial things. Y ou get some di amonds, and then you say to yourself, That sho uld mak e me
happy, but  it doesn’ t b ecause possessio ns are just an illusion. Y et you think,
Maybe if I get bigger diamonds,  or a better car, or. Y ou ’re constantly at
the mercy of the  ego’ s disease o f more. Needing to have all the th ings that
you accu mulate and collect and hang on to and so on makes you a victim of
those things. The irony is that the less you need, the more you’ll get. The totally awake person operates with heightened spiritual awareness,
understanding t hat more is less and less is more. All of u s are here
temporarily. W e ’re part of thi s dream, and for a very short time. W e
accumulate a certain amount of  things while we’re here, but we have no
need for  them when we leave this world of form. So fiercely  clinging to
things makes no sense. What does make sense is relaxing that grip, letting
go of what we know we don’ t need so that we can make room for what we
do  need. Everything in the universe flows, but the strongest things are those that
flow the best. If you take water a nd a rock and put them together, which one
is going to triumph over the other. The water will always we ar away the
rock. Y et if you try to reach in and get a handful of this stuf f that is so
powerful that it can wear away  rock in practically no time at a ll, you will
find that the tigh ter you squeeze, the less you get in your hand. Y ou have to
put your hand in the water and relax it, and only then can you experience
the water. Y ou can never hold on to it. “Go with the f low” might be a clichéd saying, but there’ s a lot of
meaning to that. It means you’re not fighting anything; you’re allowing it to
happen. Allowing  i s anoth er word  for surr ender. Y ou  must allow  yourself to
trust the  Divine. Surrender and become unattached to how things turn out,
even though this can be very dif ficult. A go od analogy for being detached from the things that we think are so
important to us is to think of a s ymphony. W e’re li stening to the music, bu t
we c an never he ar the whole symphony at one time. W e can on ly hear it amoment at a tim e—we hear one note, then we hear another note, and then
we h ear another. That whole in dividual, step-by-step process, the flowing
with it, the goin g with just one note, with whatever is happening, is what
constitutes the experience called “symphony” and the appreciation of
music. W e don’ t sit back and say, “No, this note doesn’ t count. None of that
counts. I want to hear the whole thing at once. ” W e take each moment that
comes and experience it, and we experience the next one, and so on. It’ s silly  to think of being able t o appreciate music without being able to
hear each individual note as it comes along. That’ s also how  life is. It’ s
absurd t o becom e attached to the notion that we have to consu me it all or
have so many things. Here’ s a  great exercise in not be ing attached: Go through your h ouse and
the closets, gather up all the toys that your children don’ t use an ymore, and
give them away. Have the kids participate in this as well. Next, gather all
the clothes that y ou haven’ t worn in the last 18 months. If you haven’ t worn
it for a year and a half, it’ s no longer yours. W e’ve already established that
you can’ t own a nything anyway—you come in naked and yo u leave that
way. So send these clothes on to somebody else. Then go out to your
garage, and collect everything t hat you’ve been so busy holdin g on to but
not usin g. Give it away too. There’ s somebody else out there w ho can use
all that stuf f. Get it recirculating. Keep it flowing. Keep it moving. Know th at every thing you feel y ou


atory results. (10) This would seem to entail a great deal of
care and bother, and lead to a waste of time. (11) Such, however, is not the case. To give
attention in the beginning does require strictattention and persistent care to overcomelifelong habits of nervous haste ; but if theattack is earnest, habits of careful mouthtreatment and appetite discrimination soonbecome fixed, and cause deliberation in takingfood unconsciously to the feeder. (12) Food of a proteid value of 5-7 grams of
* Forwarding muscular movement which advances food
along the whole  extent of the alimentary canal.nitrogen and 1,500-2,500 calories of fuel value, *
paying strict attention to the appetite forselection and carefully treated in the mouth,has been found to be the quantity best suited toeconomy and efficiency of both mind and body insedentary pursuits and ordinary businessactivity; and also, such habit of economy hasgiven practical immunity from the commondiseases for a period extending over more than
* The organic materials of human diet are usually classified
into three divisions :—
(1) The Proteids, or Albuminates—the characterising
element occurring being nitrogen. The nitrogenous foods are :
flesh (without the fat), eggs, milk, cheese, legumes (peas, beans,lentils, etc.). (2) The Fats, or Hydro-carbons. All animal and vegetable
fats and oil. Emulsions of mineral oils have been shown to passthrough the system unchanged, and therefore cannot be
regarded as food. (3) The Carbo-hydrates (sugars and starches): bread,
potatoes, and grain generally. Protein is the tissue builder; heat and energy are derived
largely from the non-nitrogenous foods. A Calorie (large) is the unit of heat required to raise one
kilogram of water to 1° C. The full value of a food is ascertained
by means of the calorimeter, or apparatus used to determinethe specific heat of substances, or the amounts of heat evolved
or absorbed in various physical and chemical changes. Calorimeters take very diverse forms, varying from quite simplevessels to highly complex apparatus, according to the particular
kind of determination to be carried out in them.fifteen years, whereas the same subject was
formerly subject to periodical illness. Similareconomy and immunity have shown themselvesconsistently in the cases of many test subjectscovering periods of ten years, and appliesequally to both sexes, all ages, and otheridiosyncratic conditions. (13) The time necessary for satisfying
complete body needs and appetite daily, whenthe habit of attention, appreciation anddeliberation have been installed, is less thanhalf an hour, no matter how divided as tonumber of rations. This necessitates industry ofmastication, to be sure, and will not admit ofwaste of much time between mouthfuls. (14) Ten or fifteen minutes will completely
satisfy a ravenous appetite if all conditions ofingestion and preparation are favourable. (15) Both quantitive and qualitive supply of
saliva are important factors; but attention tothese fundamental requirements of right eatingsoon regulates the supply of all of the digestivejuices, and in connection with the carerecommended above, ensures economy ofnutrition and, probably, immunity from disease.CHAPTER V
WHAT IS PROPER MASTICATION? Not Excessive Chewing—Gladstone's Advice—Salival Action on Starch
Foods. NOTWITHSTANDING  the fact that Fletcherizing
stands for tasting as the important thing toaccomplish before food is swallowed, and thatbiting, chewing, or masticating is merely ameans to secure the end of thorough tasting,nine-tenths of all who know anything about theclaims for Fletcherizing insist on thinking thatit merely means " excessive mastication." TheNational Food Reform Association of England,in a bulletin giving advice concerning thefeeding of school children, intended to be postedin schoolrooms and private dining rooms,speaks of Fletcherizing in its ideal practice as" Excessive Mastication." This is just what Fletcherizing is not. The
very essence of the method of performing thepersonal responsibility is avoiding excess ofanything, excessive or laboured chewing amongthe rest.There is little if any harm in keeping food in
the mouth as long as possible, and I believe thatit is impossible to have too much saliva mixedwith it when it is swallowed, because when it isproperly tasted and insalivated it is almostimpossible to hold it back from the food gate atthe back of the mouth. There is always suctionthere ready to draw welcome nourishment inwhen it is ready, and readiness touches abutton, electrically relieving the muscularsprings that close the gate tightly duringtasting, and, literally a " team of horses couldnot hold it." What the mystics of the stomach-diseases
profession called bradefagy, or, in plain English,
excessive chewing, can only be performed withpainful tediousness. It makes work—hardwork—of the act, and that is just as muchopposed to Fletcherizing as it is to common
sense, horse sense, and all of the natural senses. Now just for one moment please pay
attention to one who is telling you somethingMother Nature wants you to know more thananything else in the whole category ofintelligence. Fletcherizing isNOT EXCESSIVE  CHEWING,
or tedious chewing, or long chewing. The things
that require to be chewed long are not goodfood, and by that sign you may find out theirunprofitableness better than in any other way.Good taste from good food is not long lasting.When the mouth is " watering " for the food insight, or even in thought of it, the coupons oftaste they carry with them are short, butrepresent large figures of satisfaction andnourishment. MR. GLADSTONE 'S ADVICE. Now listen to some figures regarding the
number of bites or chews that some foodsrequire under varying circumstances. Mr.Gladstone's advice to his children which hasbecome classic, viz. : " Chew your food thirty-twotimes at least, so as to give each of your thirty-two teeth a chance at it," was a generalrecommendation. Mr. Gladstone was observedonce when he was a guest at " high table " atTrinity College, Cambridge, and the averagenumber of his " bites " (masticatory movements)as far as they could be counted, was aboutseventy-five. That did not speak very well for
Trinity fare, unless Mr. Gladstone happened tochoose food that required that amount ofchewing. Even if Mr. Gladstone did devote seventy-five
masticatory movements to each morsel, as anaverage, such thoroughness would not haveinvolved an unusual length of time for a heartymeal.<|eot_id|><|begin_of_text|>Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        THE AUTHOR. F L E T C H E R I S M :
WHAT IT IS ;
OR
HOW  I  BECAME  YOUNG
AT  SIXTY
BY
HORACE FLETCHER, M. A.,
Fellow of the American Association for the Advancement of Science. AUTHOR OF
"THE NEW MENTICULTURE"; "THE A. B. —Z. OF OUR OWN
NUTRITION"; THE NEW GLUTTON OR EPICURE," ETC., ETC. LONDON
EWART, SEYMOUR & CO., LTD.,
TWELVE BURLEIGH STREET, STRAND
Reprinted by Photolithography
LEE FOUNDATION FOR NUTRITIONAL RESEARCH
Milwaukee 1, Wisconsin
July — 1960BRADBURY, AGNEW, & CO. LD., PRINTERS,
LONDON AND TONBRIDGE. INTRODUCTION
FLETCHERISM  has become a fact. A dozen years ago it was laughed at as the
" chew-chew " cult; to-day the most famous menof Science endorse it and teach its principles. Scientific leaders at the world's foremostUniversities—Cambridge, England; Turin,Italy; Berne, Switzerland ; La Sorbonne,France; Berlin, Prussia ; Brussels, Belgium ; St. Petersburg, Russia; as well as Harvard, Yaleand Johns Hopkins in America—have shownthemselves in complete accord with Mr. Fletcher's teachings. The intention of the present volume is that it
shall stand as a compact statement of theGospel of Fletcherism. The author relatesbriefly the story of his regeneration, of how herescued himself from the prospect of an earlygrave, and brought himself to his presentsplendid physical and mental condition. He tellsof the discovery of his principles, which havehelped millions of people to live better, happier,and healthy lives. Mr. Fletcher writes with all his well-known
literary charm and vivacity, which have won forhis works such a wide-spread popular demand. It is safe to say that no intelligent reader will
peruse this work without becoming convincedthat Mr. Fletcher's principles as to eating andliving are the sanest that have ever beenpropounded ; that Fletcherism demands noheroic sacrifices of the enjoyments that go tomake life worth living, but, to the contrary, thatthe path to Dietetic Righteousness, which Mr. Fletcher would have us tread, must be thepleasantest of all life's pleasant ways. THE PUBLISHERSPREFACE
" What is  good for the richest man in the world, must be


and
then
different
cereal
porridges
with
a
minimum
of
spices. Instead
of
porridge,
you
can
eat
nuts,
potatoes,
white
meat,
fish
and
other
natural
products,
but
only
separately. They
are
all
combination
foods. If
you
change
your
diet
(this
can
take
at
least
half
a
year),
you
will
find
that
your
urine
has
a
much
better
taste,
eventually
it
can
taste
like
freshly
milked
milk. From
such
urine,
you
can
prepare
evaporated
urine,
which
you
use
for
enemas. You
do
it
with
a
quarter
of
your
urine
every
other
day. Use
50
grams
the
first
time
(100
grams
for
those
who
are
braver),
increase
the
dose
by
another
50
to
100
grams
in
two
days,
and
so
on,
until
you
reach
250
or
500
grams,
respectively. Then
gradually
return
to
the
original
dose. This
will
take
you
about
20
days. These
mini-enemas
will
show
you
what
you've
been
growing
in
your
colon
and
how
easy
it
is
to
live
parasite-free. Now
that
you
have
familiarized
yourself
with
urine
therapy
and
relieved
the
excretory
systems,
proceed
to
the
third
stage,
which
again
timed
to
the
beginning
of
the
lunar
cycle. Now
start
drinking
the
middle
part
of
the
urine,
in
the
morning
on
an
empty
stomach,
an
odd
number
of
sips,
rinse
your
nose
and
rub
or
massage
your
body
with
evaporated
urine
once
or
twice
a
day. This
is
mainly
done
by
sick
people,
it
is
not
necessary
for
prevention. Also,
try
putting
urine
compresses
on
your
feet,
lower
back
and
neck
instead
of
a
massage. First
for
10
to
20
minutes. If
there
is
no
strong
response,
you
can
gradually
increase
the
time
of
compresses
to
two,
three
hours,
or
overnight. For
women,
washing
and
spraying
the
genitals
with
fresh
urine
will
be
an
excellent
additional
procedure. After
completing
the
six-month
course,
you
will
be
completely
different
people. If
you
are
sick,
you
must
go
through
cleansing
and
healing
crises
to
finally
gain
health
like
you
have
never
known
before. I
will
give
an
example
of
a
specific
dialogue
with
a
patient:
-
"When
did
you
start
urine
therapy? "-
"Two
summers
ago
and
I've
been
practicing
it
every
day
since
then." -
"What
made
you
do
that?" -
“Helplessness,
absolute
helplessness,
with
a
whole
range
of
diseases
and
lack
of
medical
care. So
those
diseases:
arachnoencephalitis,
chronic
pancreatitis,
chronic
cholecystitis,
duodenal
ulcer,
chronic
gastritis,
rheumatoid
arthritis. It's
hard
to
say
which
organ
didn't
hurt. I
had
a
terrible
allergy. My
whole
body
itched,
an
allergy
caused
by
an
overdose
of
medication
with
no
hope
of
relief. They
wanted
to
send
me
to
a
madhouse.'' -
"What
exactly
did
you
do
with
urine
therapy?" -
"I
started
drinking
urine
immediately,
as
much
as
I
could,
an
odd
number
of
sips
or
rather
gulps,
from
7
to
15,
so
I
drank
300
grams
at
once. I
drank
only
in
the
morning,
lubricated
several
times
a
day,
depending
on
how
I
had
time,
in
the
morning,
at
noon
and
in
the
evening. However,
I
stopped
in
the
evening,
I
was
very
upset. I
also
started
doing
enemas
right
away. For
the
past
year
I
have
only
been
drinking
evaporated
urine. I
changed
my
eating
habits
and
came
to
the
conclusion
that
urine
became
a
real
medicine
for
me. I
like
it,
it
smells
good,
it
doesn't
cause
any
problems. When
I
cook
it
at
home,
no
one
knows
anything. However,
I
have
a
hood
above
the
stove.' -
"What
are
your
successes
in
healing
the
organism?" -
"I
am
52
years
old
and
I
have
practically
returned
to
the
health
of
a
thirty-year -old
woman. I
run,
jump,
ski,
swim
in
ice
water
and
in
freezing
temperatures. We
enjoy
life. In
the
plexus
solario
area
I
feel
a
fire
that
warms
me. Mainly,
I
got
my
lost
health
back.”
-
"What
changes
do
you
observe
in
the
spiritual
realm?" -
"In
a
year
I
came
out
of
the
darkness,
I
started
to
understand
the
meaning
of
life. I
converted
to
faith,
I
was
baptized,
I
feel
cosmic
vibrations,
I
have
a
feeling
of
connection
with
the
universe,
which
fills
me
completely. I
try
to
help
people,
that's
what
I
see
as
my
purpose
in
life
now." -
"What
would
you
like
to
add?" -
"First
of
all,
people
have
to
believe. Clearly. Without
faith,
the
whole
system
cannot
function.”
-
"What
difficulties
did
you
have
when
taking
urine?" -
“Difficulties,
all
my
illnesses
that
I
had
since
childhood
were
incredibly
difficult
to
get
rid
of. During
the
kidney
treatment,
my
lips
turned
black
and
I
lay
as
if
dead. Pus
was
pouring
from
my
eyes. I
couldn't
open
them
in
the
morning,
they
were
stuck. But
everything
passed
within
a
week. For
example,
my
kidneys
hurt
for
three
days. I
had
high
blood
pressure,
my
bones
and
skin
were
angry,
there
was
no
organ
that
didn't
hurt. And
everything
took
place
in
a
very
sharp
form. Sometimes
I
couldn't
even
get
out
of
bed. But
faith
helped
me
overcome
everything. People
with
great
difficulties,
expecting
a
quick
turnaround
of
recovery,
must
strongly
believe,
not
be
afraid,
not
look
back. If
you
have
decided,
it
is
necessary
to
go
directly,
drink
urine,
rub
it
into
your
skin,
make
enemas
with
it,
all
in
one
complex. Drinking
urine
is
necessary
to
heal
the
stomach
and
intestines. Today,
a
person
is
poisoned
as
many
times
as
he
takes
food
and
medicine.' -
"How
do


 and polish the verbs in her own ruthless and fabulous
way. (Svetcov’ s constant support is priceless, or, at minimum, worth way
more than that 15 percent.) Alex Heard, once again, winced while he
whittled and whetted innumerable chapter drafts, down to the “dagger
quotes,” in almost legible cursive writing. (Sorry for ruining so manyweekends, Alex.) Daniel Crewe at Penguin Books UK of fered sage words
of advice and encouragement early on and until the end. I owe mafia-level favors to the readers who provided a much-needed
editorial pummeling on early versions of this tome. Thank you to the crabby
and scrupulous Adam Fisher; exclamatory Caroline Paul; poetic Matthew
Zapruder; careful Michael Shryzpeck; adamant Richard Lowe; flexible Ron
Penna; and cold-hearted Jason Dearen. Just give me a call whenever you
need to move that body from the trunk. My research assistant and fact-checker extraordinaire, Patrycja
Przełucka, scoured through several hundred scientific papers with terrible
titles like “The Correlation Between Erythropoiesis and Thrombopoiesis as
an Index for Pre-Operative Autologous Blood Donation” and “T rained
Breathing-Induced Oxygenation Acutely Reverses Cardiovascular
Autonomic Dysfunction in Patients with T ype 2 Diabetes and Renal
Disease”—and then, then, she suf fered the indignity of cross-checking this
convolution, digit by digit, in the final drafts. Thank you, Patrycja, for your
fastidiousness and spectacular grammar. Lastly, firstly, to my lovely wife, Katie Storey, who breathes a constant
supply of fresh, often-eucalyptus-scented air into my small of fice and
frenzied life. V i ĉiam spiras fr eŝan aer on, varma hundo. Br eath  was written between the stacks of W eimar -era art books at the
Mechanics’ Institute Library in San Francisco, at the American Library in
Paris, and on the kitchen table of that little red-doored house beside the old
Catholic cemetery in V olcano, California, population 103.Appendix
BREATHING METHODS
V ideo and audio tutorials of these techniques, and more, are available at
mrjamesnestor.com/breath. CHAPTER 3. AL TERNA TE NOSTRIL BREA THING (NADI
SHODHANA)
This standard pranayama technique improves lung function and lowers
heart rate, blood pressure, and sympathetic stress. It’ s an ef fective technique
to employ before a meeting, an event, or sleep. (Optional) Hand Positioning: Place the thumb of your right
hand gently over your right nostril and the ring finger of that
same hand on the left nostril. The forefinger and middle finger
should rest between the eyebrows. Close the right nostril with the thumb and inhale through the
left nostril very slowly. At the top of the breath, pause briefly, holding both nostrils
closed, then lift just the thumb to exhale through the right
nostril. At the natural conclusion of the exhale, hold both nostrils
closed for a moment, then inhale through the right nostril. Continue alternating breaths through the nostrils for five to ten
cycles.CHAPTER 4. BREA THING COORDINA TION
This technique helps to engage more movement from the diaphragm and
increase respiratory ef ficiency. It should never be forced; each breath
should feel soft and enriching. Sit up so that the spine is straight and chin is perpendicular to
the body. T ake a gentle breath in through the nose. At the top of the
breath begin counting softly aloud from one to 10 over and
over ( 1, 2, 3, 4, 5, 6, 7, 8, 9, 10; 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 ). As you reach the natural conclusion of the exhale, keep
counting but do so in a whisper, letting the voice softly trail
out. Then keep going until only the lips are moving and the
lungs feel completely empty. T ake in another lar ge and soft breath and repeat. Continue for anywhere from 10 to 30 or more cycles. Once you feel comfortable practicing this technique while sitting, try it
while walking or jogging, or during other light exercise. For classes and
individual coaching, visit http://www.breathingcoordination.ch/training. CHAPTER 5. RESONANT (COHERENT) BREA THING
A calming practice that places the heart, lungs, and circulation into a state
of coherence, where the systems of the body are working at peak ef ficiency. There is no more essential technique, and none more basic. Sit up straight, relax the shoulders and belly, and exhale. Inhale softly for 5.5 seconds, expanding the belly as air fills
the bottom of the lungs. W ithout pausing, exhale softly for 5.5 seconds, bringing the
belly in as the lungs empty. Each breath should feel like acircle. Repeat at least ten times, more if possible. Several apps of fer timers and visual guides. My favorites are Paced
Br eathing  and My Car diac Coher ence, both of which are free. I try to
practice this technique as often as possible. BUTEYKO BREA THING
The point of Buteyko techniques is to train the body to breathe in line with
its metabolic needs. For the vast majority of us, that means breathing less. Buteyko had an arsenal of methods, and almost all of them are based on
extending the time between inhalations and exhalations, or breathholding. Here are a few of the simplest. Contr ol Pause
A diagnostic tool to gauge general respiratory health and breathing
progress. Place a watch with a second hand or mobile phone with a
stopwatch close by. Sit up with a straight back. Pinch both nostrils closed with the thumb and forefinger of
either hand, then exhale softly out your mouth to the natural
conclusion. Start the stopwatch and hold the breath. When you feel the first potent desire to breathe, note the time
and take a soft inhale. It’ s important that the first breath in after the Control Pause is controlled
and relaxed; if it’ s labored or gasping, the breathhold was too long. W ait
several minutes and try it again. The Control Pause should only bemeasured when you’re relaxed and breathing normally, never after
strenuous exercise or during stressed states. And like all breath restriction
techniques, never attempt it while driving, while underwater, or in any other
conditions where you might be injured should you become dizzy. Mini Br eathholds
A key component to Buteyko breathing is to practice breathing less all the
time, which is what this technique trains the body to do. Thousands of
Buteyko practitioners, and several medical researchers, swear by it to stave
of f asthma and anxiety attacks. Exhale gently and hold the breath for half the time of the
Control Pause. (For instance, if the Control Pause is 40
seconds, the Mini Breathhold would be 20.) Repeat from 100 to 500 times a day. Setting up timers throughout the day, every 15 minutes or so, can be
helpful reminders. Nose Songs
Nitric oxide is a powerhouse molecule that widens capillaries, increases
oxygenation, and relaxes the smooth muscles. Humming increases the
release of nitric oxide in the nasal passages 15-fold. There is the most
ef fective, and simple, method for increasing this essential gas. Breathe normally through the nose and hum, any song or
sound. Practice for at least five minutes a day, more if possible. It may sound ridiculous, and feel ridiculous, and annoy those nearby, but
the ef fects can be potent.W alking/Running
Less extreme hypoventilation exercises (other than the misery I experienced
jogging in Golden Gate Park) of fer many of the benefits of high-altitude
training. They are easy and can be practiced anywhere. W alk or run for a minute or so while breathing normally
through the nose. Exhale and pinch the nose closed while keeping the same
pace. When you sense a palpable air hunger, release the nose and
breathe very gently, at about half of what feels normal for
about 10 to 15 seconds. Return to regular breathing for 30 seconds. Repeat for about ten cycles. Decongest the Nose
Sit up straight and exhale a soft breath, then pinch both
nostrils shut. T ry to keep your mind of f the breathholding; shake your head
up and down or side to side; go for a quick walk, or jump and
run. Once you feel a very potent sense of air hunger, take a very
slow and controlled breath in through the nose. (If the nose is
still congested, breathe softly through the mouth with pursed
lips.) Continue this calm, controlled breathing for at least 30
seconds to 1 minute. Repeat all these steps six times. Patrick McKeown’ s book The Oxygen


 t he h undreds of varieties of nectarines (Prunus persica nucipersica), the
clingstone types  generally have the best texture and firmness for  preserving. Freestone variet ies are easiest to  work with in lar ge quantities because the
stone is readily removed from the flesh. However, like peach varieties,
many fr eestone nectarines are of the melting flesh type, whic h is not the
best for canning and freezing. Ar ctic Jay:  F reesto ne; lar ge with pale yellow skin that has a slight red
blush; flesh is w hite; flavour is deep, fragrant and sweet; use in jams and
compotes. Fir e Sweet:  Clingstone, medium; bright red skin with yellow patches; firm
smooth yellow flesh; rich fragrant flavour; a good canning variety. Heavenly White:  Fre estone; very lar ge fruit; creamy white skin that is
deeply red blushed; white flesh has full aroma and flavour. Le Grand:  Clingstone, lar ge; bright red an d yellow skin; yellow, firm flesh
that is fine textured; mild tasting; a good canning variety. Pur chasing/Storing
• 1 lb (500 g), about 3 medium nectarines, yields 2-1/2 to 3 cups (625 to
750 mL) sliced. • Y ou will need roughly 1 lb (500 g) for each quart (1 L) jar.Select firm, plump fruits with no touch of green or bruising. Skin colour is a
characteristic of the variety, not an indication of ripeness. Ripe nectarines
have a fragrant aroma and give slightly when pressure is applied along the
seam. If necessary (though it’ s best not to), ripen in a paper bag at room
temperature, away from sunlight, checking daily. Use immediately once
ripened. Good W ith
• Herbs such as basil, bay, thyme, chives, rosemary; anise herbs such as
chervil, tarragon. • Sweet seasonings such as cinnamon, ginger, cloves, nutmeg, vanilla,
almond. • Semi-soft cheeses such as havarti, Boursin; medium-age cheddars, colby. • Other fruit, such as raspberries, peaches, cherries, raspberries, blueberries. • Hazelnuts, Brazil nuts, almonds, pecans and pine nuts; raisins, currants;
dark chocolate. • Poultry, veal; hearty fish such as cod, red snapper. Pr eparation
W ash under cool running water. The thin, smooth skin of nectarines is
usually left on t he fruit but can be removed with a vegetable peeler. Cut
lengthwise in half and remove the stone. Slice or use nectarine halves. T o prev ent discolouration, acidulate: Immerse peeled fruit in  water with
vitamin C made by mixing 1 tsp (5 mL) crystalline ascorbic acid or six 500
mg vitamin C tablets in 1 gallon (4 L) cool water. Canning Nectarines
See detailed canning information, Methods. Essential:  Use  a firm-fleshed, clingstone v ariety and try a small quantity of
nectarines first to see if you like the quality of the canned fruit. 1. Pr epar e Equipment:  W ash and heat pint (2-cup/500 mL) or quart (1 L)
jars, and  scald the lids, funnel, la dle and tongs ( Boiling W ater Method, Stepby Step ). 2. Make a Light Syrup:  In a la r ge sauc epan, combine 1 cup (250 mL)
granulated suga r with 4 cups (1 L) water; stir until dissolved. Bring to a
gentle b oil over  high heat. Mak es 4–1/2 cups (1.125 L) syrup,  enough for
three or four 1-quart (1 L) jars of nectarines. Note:  Y ou  can use the same amount of apple juice or white grape juice in
place of the light syrup. 3. Pack nectarines into jars either hot or raw  ( Ho t Pack is considered the
best method). Make a Hot Pack:  A dd nectarines whole, halved o r sliced to gently boiling
syrup or  juice and boil for 1 minute. Fill hot jars with hot fruit a nd cooking
liquid, leaving a 1/2-inch (1 cm)  headspace. Run a thin non-met allic utensil
around the inside of the jar to allow air to escape. Add more hot fruit or
liquid, if necessary, to leave a 1/2-inch (1 cm) headspace. W ipe sealing edge
of ja rs w ith a clean, damp, lint-free cloth. Position flat lids over the tops of
jars and hand-tighten screw bands. OR
Make a  Raw Pack:  F ill jars with h alved or sliced nectarines, cut sides
down an d packed fairly tightly. C over with hot syrup or juice, leaving a 1/2-
inch (1 cm) headspace. Run a thin non-metallic utensil around the inside of
the jar to allow air to escape. A dd hot liquid, if necessary, to leave a 1/2-
inch (1 cm) hea dspace. W ipe sealing edge of jars with a clean, damp, lint-
free clot h. Posit ion flat lids ov er the tops of jars and hand-tighten screw
bands. 4. Pr ocess nectarines in a canner:  Use  a Boiling W ater Canner according
to the chart below.OR
Process nectarines in a Pressure Canner following manufacturer ’ s directions
for steam pressure and time at your altitude. 5. Cool, Label and Stor e:  L ift jars from c anner and place on a clean towel
or rack. Do not re-tighten screw bands. Let the jars cool to room
temperature. This may take from 12 to 24 hours. Remove and store screw
bands. Check lid seals ( Boiling W ater Method, Step by  Step ). W ipe and
label sealed jars. Store in a cool, dark place. n e c t a r i n e  c o n s e r v e
How oft en, I wonder, have gr eat new inventions been the r esult of sheer
chance or luck or accident? It happens to me so often that I am convinced it
is actually part of the cr eative pr ocess. When I set out to design this summer
conserve, I had no idea that the r esult would be two ex quisite and
completely differ ent pr oducts. Having just tested the Blackcurrant Cor dial, I
was thinking thr ough other poss ible fruit syrups when I put the ingr edients
for this shimmering pr eserve together. What r esulted was a  r ecipe for
nectarine slices floating in syru p and—bonus—nectarine raspberry cor dial
to use in drinks, over fruit and in vinaigr ette dr essings. W ith its vanilla- and cinnamon- infused syrup, this has a rich and complex
taste, worthy of your best desserts. Let it shine on pound ca ke or warm
crêpes. Y ou can give it away with confidence and pride. And ev en when thelast jar of nectarine slices ha s disappear ed, you will still have their
lingering memory captur ed in the velvety syrup. No matter how car eful you ar e when straining the syrup, ther e will be
raspberry seeds that cling to the nectarine slices, so if you don’ t want those
tiny pips  in the conserve, use p itted cherries or chopped pitted r ed plums. And even if you don’ t mind the seeds in the conserve, be sur e to strain them
out of the syrup, because you don’ t want them floating in drinks. If you don’ t
have whole vanilla bean, do not substitute vanilla extract; ju st omit the
bean. MAKES 8 CUPS (2 L) CONSER VE AND 4 CUPS (1 L) SYRUP
2 cups (500 mL) dry white wine or unsweetened white grape juice
grated rind and juice of 1 lemon
3 cinnamon sticks, each 3 inches (8 cm)
1 vanilla bean
5 cups (1.25 L) granulated sugar
8 cups (2 L) nectarine slices
6 cups (1.5 L) raspberries, fr esh or fr ozen

1. H eat six 1-pint (2-cup/500 mL) jars in boiling water, and sc ald the lids,
lifter, funnel and tongs ( Boiling W ater Method, Step by Step ). 2. In a Maslin pan or canning kettle, combine white wine, lemon rind,
lemon juice, cinnamon sticks and vanilla bean. 3. Bring to a boil over high heat. Add sugar, 1 cup (250 mL) at a time,
stirring to dissolve before addi ng the next cup. Bring to a b oil, stirring
constantly. Redu ce heat and si mmer gently, stirring occasion ally, for