part is for you.
Semolina is the name for the part of the wheat left over after removing the bran and the germ. It
is used to make pasta and couscous. It is unclear how healthy these unfermented processed grains are
to eat, but they will be low in phytic acid if they are not made from whole grains. Traditionally
couscous and pasta would be made from semolina or other bran-free grains that are soured or
fermented in some way. These options are not available commercially as far as I know.
Any type of bread made with unbleached white flour will be low in phytic acid. Fermented
sourdough bread is the ideal way to consume unbleached flour. Sourdough bread with unbleached
flour that is sour in taste is the best grain product available in the western world. Not all sourdoughs
are created equally. The bread should be soured at least 16 hours and be sour in taste. Some artisan
bakers even freshly grind the whole wheat or rye, and remove the bran and germ to make an excellent
soured loaf.White rice does not have much phytic acid. It appears that white jasmine and white basmati rice
in health food stores retain a tiny portion of the rice germ because of their brownish color. White rice
does not seem to have negative health effects on people like white flour does. The ideal rice
preparation is with rice that is first aged for one year, freshly milled to remove about half or more of
the bran and germ, and then soured. Since most of us cannot do this ourselves, our second best options
are to choose between high quality white rice, and partially milled or brown rice prepared with a
phytase-rich starter. The brown rice recipe is in the recipe section. If you are not going to soak your
rice with a phytase-rich starter, then choose white rice.
Like the other grains, corn products should be fermented. There are many corn tortillas and other
corn products in the stores that do not have the corn bran and germ. These should be low in phytic
acid and not promote tooth decay. Just keep in mind if you eat any of these compromise foods that any
unfermented grain eaten consistently has the potential to cause negative health effects in the long run.
Calcium
– Just as in the Loetschental Valley grains go well with cheese. Calcium will block
many negative effects from grains, nuts and beans. If you consume bread, have it with a large slice of
cheese, or with a cup of raw milk, or both. Lentils go great with some yogurt on the side. The rickets-
producing effect of oatmeal was limited by calcium.
48b
 When vitamin D is low in the diet, even
phytic-acid-free grains can deplete levels of calcium.
49b
 This gives us an important clue to safe grain
consumption: have calcium-containing foods with your grains.
Vitamin C
 – Vitamin C significantly counteracts the negative effects of grain anti-nutrients. Have
vitamin C-rich foods with meals that have grains, nuts, beans or seeds in them. High quality
unpasteurized dairy products have some vitamin C.
Vitamin C in Food
Food
Serving size 100 grams or 3.5 ounces
Vitamin C Milligrams (mg)
Camu Camu
2800
Rose Hips
2000
Acerola Cherry
1600
Red Pepper
190
Parsley
130
Guava
100
Kiwi, Broccoli
90
Persimmon, Papaya, Strawberry
60
Orange
50
Kale
41
Lemon
40
Mandarin Orange, Tangerine, Raspberry
30
Raw Cabbage, Lime
30
Adrenal Gland
High
Calf Liver
36
Beef Liver
31Oyster
30
Raw Milk 4 Cups
19
Lamb Brain
17
Folic Acid
may play an important part in working with vitamin C to reduce the anti-nutritional
effects of grains. High amounts of folic acid are found in liver from a variety of animals as well as in
beans, spices, seaweed, leafy greens and asparagus.
Vitamin D
 – The anti-calcifying effects of whole grains are greatly reduced by vitamin D.
Details about vitamin D were discussed in the last chapter. The more grains you consume, in
particular oatmeal or whole grains, the more vitamin D your body needs. There is an upper limit to
how much vitamin D will block the negative effect of whole grains. So even with plenty of cod liver
oil, people consuming a high whole grain diet can have tooth decay problems. That is why it is
important to consume grains that do not contain phytic acid or grain toxins. The combination of low
phytic acid grains with vitamin D produced optimal bone growth and protection against rickets in
diets that contained grains.
Protein
– Traditional nut preparation combines roasted nuts with meat stews. Having protein
with grains, nuts, seeds or beans may reduce some of their anti-nutritional characteristics.
Summary of Basic Grain and Seed Consumption Guidelines

Do not eat products containing whole grains or added bran.
Do not eat whole grains that are not home prepared.
Do not eat sprouted whole grain products.
Do not consume bleached white flour products.
Do not consume seeds regularly.
When you consume grains, nuts, seeds, or beans regularly, you need to make sure to have
adequate calcium, vitamin C and vitamin D in your diet.Eating Grains At Home
Introductory Guidelines
- If you are going to buy flour from the store, then I recommend buying
partially refined flour such as unbleached, unenriched organic white flour. Do not use store-bought
whole grain flour. Unbleached flour is low in phytic acid. Just keep in mind that for the long run,
eating only unsoured unbleached flour is not an ideal health practice. Choose white basmati or white
jasmine or sushi rice for your homemade rice dishes.
Bleached Flour vs. Unbleached Flour
Unless labeled as unbleached, white flour has been subjected to benzoyl peroxide or chlorine
dioxide to make it appear bright white. Many commercial flours add potassium bromate and are also
enriched. Choose unenriched organic unbleached white flour when possible. Flour can go rancid
easily, so flour that is freshly ground will be healthier.
Advanced Guidelines
 – The indigenous practice all over the world is for grains to be freshly
ground before use. Many people have
Nourishing Traditions
 by Sally Fallon or other books which
have many delicious recipes including whole grain recipes. These recipes provide soaked and soured
grain dishes that are easier to digest. The careful suggestion I have is not to use whole grain flour.
After you fresh grind your whole grain you will want to sift it with a sifter or sieve to remove the
bran and germ. Then follow the recipe. You will have delicious dishes that are easy to digest as a
result. Grains that definitely require bran and germ removal to be safe are corn, rye, spelt, kamut,
barley, and wheat as well as grains directly related to them. For rice you will need to decide if you
want to use brown soaked rice, partially milled soaked rice with the phytase starter, or white rice. If
you can, you will want to start with a vacuum sealed brown rice (since brown rice goes easily
rancid), remove about 50% of the bran, and then soak it with a phytase-rich starter as described in
chapter six. Soured rice cakes will increase the vitality of the rice.
Quinoa, and Buckwheat
I am not totally certain whether the grain bran or germ needs to be removed from the pseudo
cereals of buckwheat and quinoa. Because I am unsure, if you eat the bran of these grains you do so at
your own risk for exposure to plant toxins. If you want to eat these grains regularly, I suggest you do
your own research.
Grain Detoxification
When adults come to me with a difficult tooth that is not healing, I recommend they avoid grains
for 2-3 weeks to let their body recover and find balance. Also avoid grains, nuts, beans and seeds
temporarily if:

You are eating a more nutrient-dense diet where you have achieved some cavity healing success,
but not complete success, such as a once-painful tooth that now hurts occasionally.
If you have been consuming whole grains that were not properly soured, or the bran from rye,
kamut, spelt or wheat. It is possible that your intestinal lining is inflamed. Taking a temporarybreak from grains will help heal this problem.
After grain, nut, bean and seed detoxification you will more clearly be able to evaluate how
grains are affecting your body, and which grains feel good for you to eat.Beans
Beans are high in phytic acid and lectins. Lathyrism is a disease attributed to poor people who in
difficult environmental circumstances planted and consumed the extremely hardy bean
lathyrus
sativus
 (a type of sweet pea). The toxic substance that caused lathyrism is likely the toxic amino acid
beta-N-oxalylamino-L-alanine. Its symptoms include walking difficulties, leg weakness and
eventually complete paralysis. Other beans also contain quite a few plant toxins such as soy beans.
Lima beans consumed in Nigeria as a staple involve a “painstaking processes” to make them safe to
eat.
1c


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, where the temperature did not drop to below 0 ° C. otherwise
If cells are irreversibly injured tissue formed
the freezing of ice crystals. Crayfish, completely unaware of
the kind of strong reaction in people cause their peaceful winter
rookery, burrow into the mud at the bottom of ponds. Males usually hibernate
groups in the deep wells at the bottom, while females - one at a time in burrows.
True, this loneliness will not name because of their short
legs of females bonded with 50 to 500 pieces of fertilized eggs
of which hatch in early summer, crustaceans the size of an ant.
If the sludge is frozen, crawfish do not perish and come to life during thawing. Not
they fear and a long stay without water, gradually replacing
it in the gills of the air with a characteristic sound (which is why they say that
out of water crayfish whisper, as if saying goodbye to each other).
There in the mud spend the winter water snail Lymnaea stagnalis. Land
snails after the accumulation of essential nutrients
dig burrows, where several wintering could together
"Nap" deep underground at a temperature of 7-8 ° C. Well
cork shelter, they descend to the bottom of the hole and lie
shell up, which, however, also delayed the mucous
substance. With a significant cold snap snails burrow more
deeper, forming a new film and airbags, which play a role
excellent insulator. All metabolic processes are dramatically during
month decay to reach the minimum at which
animal runs almost in a state of suspended animation with subtle
vital functions. and so from October until early April.
16
16Insect attack of the winter season catches at different stages of their
development: in the form of eggs, larvae, pupae or adults. Each
form has developed its own approach - at what stage is better to "sleep off".
For example, the ladybird and the anopheles mosquito overwinter only in the
adulthood, and aphids - in the eggshell. But there are those
that any form of hibernation for good. That's at least home
flies - they spend the winter in the form of larvae and pupae in the form (in warm
dung piles) and in adulthood. Duration of sleep
also different: the butterfly peacock eyes in a state of suspended animation
five and a half months at a temperature of about 6 ° C, and mulberry
moth to a month longer at 8,6 ° C.
Ever since the first signs of cooling off insects
find it convenient to shelter under rocks, bark of trees, fallen
foliage, in soil, where after a snowfall remains moderately
low and uniform temperature. At 0 ° C metabolism of these
slows to a crawl: respiration is suppressed, the rate of oxidation
processes is reduced by 10-15 times. To survive such wintering
preceded by some preparation: accumulate stocks
fat (they go up to 18% of body weight), the body as much as possible
dehydrated (larva Galician water content drops from 65 to
20%). Some species of insects capable of carrying very low
temperature, such as the meadow moth caterpillars, which
keep the spark of life to minus 30 ° C! But this is the exception rather
and not everyone is on the shoulder. Bees, for example, do not fall
into a prolonged hibernation, the stock of accumulated fat does not exceed
1,5-2%. Still, at temperatures from 0 to 6 ° C otsepenevayut in this
state may be 7-8 days. At lower temperatures
they die. Unfortunately for many lower animals, nature does not
provided them with tracking mechanism, and a poor choice
wintering numbness often goes into its logical
continued.
Strangeness of the black fish.
Peculiar reaction to a sudden drop in temperature
water, some species of fish - they fall into a state of shock. After
brief excitement phase cease to breathe, swim and look
as dead. Enough, however, that the water warmed, and they quickly
alive. Detrimental to fish was cooling, resulting in
to the formation of blood and tissues of ice crystals, damaging
walls of blood vessels. Back to life, they can only
in that case, if the freeze applied only to
superficial tissues. When the fish some time living from
supply of oxygen in the swim bladder (the assumption that
frozen fish breathe with gills, it was insolvent).
One of the most adapted to a cold fish - the so-called black
Fish - lives in rivers, lakes and peat bogs of Alaska and Chukotka.
Severe climate allows her to recover for a short summer
period, which she uses for breeding. The rest of the
17
17, the fish and freeze in burrow into the mud. If the temperature of liquid
the body does not fall below - 0,3 ° C, with slow thawing, they
alive. If the blood is frozen - fish die. Local people
uses the fish as food for dogs. They say that if the dog
swallow whole frozen fish, then shortly after that she
Defrosting in the stomach and begins to irritate his wall.
in such cases, the dog usually burps fish, and if she gets
in water, then immediately floats serenely.
From freshwater fishes in November in hibernation fall
Carp, ruff, perch, catfish and others. When water temperature drops below
8-10 ° C, these fish move to deeper parts of the reservoir, the so-
called wintering holes, buried in large groups
in the mud and remain in a state of torpor throughout the winter.
this time in the carp heart rate slows down instead of the normal
25-30 beats per minute to 2-3, and his breath - up to 3-4 breaths per minute.
An interesting device has a sturgeon, starlet and beluga -
their bodies upon the occurrence of extreme cold enveloped with mucus,
protecting from adverse effects of environmental
environment, and they fall into hibernation. Some species
herbivorous fish (grass carp, silver carp) are also over-winter
groups covered by a thick layer of mucus. Part of the marine fish, too
tolerate severe frosts in a dream state. Herring in the autumn
close to the coast of the Arctic Ocean, to sleep on
the bottom of a small creek. Even the Black Sea anchovy
moves to the southern regions - Georgian coast and the adjacent coast
Asia Minor, at which time the fish is weakly active, and food does not use.
Salamander from the eternal ice.
Amphibians are prepared in advance for winter, summer accumulating
nutrient stores. And in the fall with a decrease in daytime
temperature to 8-12 ° C, and night to 3-5 ° C are sent to places
next winter, sometimes breaking a few miles. One
Most of them overwinter under water, the other - on land. Under water winter
lake, grass, quick, long-legged frog. Going
groups of 10-20 eggs (sometimes up to 100) of different sex and age as well
sometimes even different species, and buried in mud or submerged hollow.
With such a group wintering level of metabolism in frogs almost
40% lower than in the wintering alone. During hibernation
frogs breathe only through the skin, heart rate slows, but still, even though
and extremely slowly, amphibians grow and their sex cells
ripen. And dream they have shallow, and under adverse
conditions, they may move to another place in the same pond.
The main thing is to happen on time, because the most significant
danger for them lies in the lack of oxygen. For very severe
winters happens even mass mortality of amphibians, especially when
ponds in which they overwinter, freeze to the bottom. Therefore,
they prefer fast flowing rivers and creeks, streams, canals
and lakes with rivers flowing into them, that is, choose water,
18
18oxygen-rich. during hibernation in amphibians sharply
increases the diameter of blood vessels in the skin, through which
they breathe.
On land, spend the winter green and gray toad, common
tree frog, spadefoot toad, yellow-bellied Bombina bombina, salamanders. They
hibernate in large groups at the foot of the cliffs, in crevices of rocks
and among tree roots, in holes dug by other animals,
under a thick layer of leaves and moss. Some species are even capable of
burrowing into the ground.
Newts different species overwinter on land and under water. The first
usually arranged under rotten stumps and fallen tree trunks
trees, and if you do not find such comfortable apartments, is being met
cracks in the soil. Of particular interest are the Siberian
Triton - salamander inhabiting the vast territory of the Kamchatka
and Sakhalin Island to the Urals. This is the only caudate amphibian
north of the Arctic Circle. Even at 0 ° C, it can still move,
and some individual whales salamander tolerate cooling
(Of course, in a state of torpor) to -37 ° C. Geologists and builders
newts were found, frozen into ice


 as fever and irritability, brought on by patterns of excess heat.
Taking Medicines
The Chinese tradition relies heavily on formulas, which are set mixtures
of herbs that have proven effectiveness as tonics or remedies for specific illnesses. Many are available over the counter and are used by millions of people every day in China and around the world. Chinese herbalists often take a formula as a starting point and then add other herbs to the mixture. There are hundreds of formulas, one of the most famous being “Four Things Soup,” a tonic given to regulate the menstrual cycle and tone the reproductive system. It consists of dong quai ( Angelica sinensis,
p. 63), rehmannia (Rehmannia glutinosa, p. 125), chuang xiong ( Ligusticum
wallachii), and white peony (Paeonia lactiflora, p. 117).
 Chinese herbal medicine uses tinctures or alcoholic extracts of herbs, but only infrequently. Generally, patients are given mixtures of roots and bark to take as decoctions two or three times a day.
The Chinese Influence in Japan & Korea
Japan and Korea have been strongly influenced by Chinese medical
ideas and practices. Kampoh, traditional Japanese medicine, traces its
origins back to the 5th century ce, when Buddhist monks from Korea introduced their healing arts, largely derived from Chinese medicine, into Japan. In the following century, the Empress Suiko (592–628 ce) Goji berries
Goji berry plant bark
Ephedra tincture
Dried EphedraMany herbal preparations are available to Chinese
practitioners.
US_040-043_China.indd   42 26/02/16   4:42 pm43China, Japan, and southeast asia
sent envoys to China to study that country’s culture
and medicine. Direct Chinese influence on Japanese
medicine, which was practiced for the most
part by the monks, continued for 1,000
years. In the 16th century, Japan started
to assert its cultural identity, and kampoh
developed its own characteristic traits,
emphasizing the Japanese ideals of
simplicity and naturalness. However,
certain Chinese concepts, such as
yin and yang and ki (qi), continued
to have a central role.
 In 1868, the Japanese embraced
Western conventional medicine.
Formal training in kampoh  officially
ceased in 1885, but a few committed
practitioners passed their knowledge
on to younger generations, keeping
the tradition alive. In the last 40 years
the number of medical practitioners who use kampoh  within their
practice has greatly increased. Many Japanese medical schools now
include training in kampoh  as part of the curriculum.
 Korean herbal medicine is very similar to mainstream Chinese herbal
medicine, and almost all the Chinese herbs are used in Korea. Ginseng
(Panax  ginseng, p. 118) has been cultivated in Korea for home use and
export since 1300.
Importance of Chinese Herbal Medicine
Since 1949 when the Communists gained control, the herbal tradition
has flourished in China ( see p. 29) and today it is recognized as a valid
medical system, available to the Chinese on an equal footing with
conventional Western medicine. As is often the case elsewhere, herbs
seem to be used mainly for chronic conditions, while Western medicine
is more frequently employed for serious acute illness.
 Chinese herbal medicine, however, is not just of significance in China
and the surrounding regions, but is practiced by trained practitioners in
every continent and, in some countries, now has official government
recognition. For example, there has been a traditional Chinese medicine
hospital in Paris since 1996, and in 2013 the French government agreed
to open three new traditional Chinese medicine hospital centers. Herbal
medicine is now taught in 34 Chinese universities. This development (and
the massive input of resources involved) has helped revitalize herbal
medicine around the world over the past 30 to 40 years.
 The impact of these developments has not been confined solely
to those taking herbal medicines—whether in China or elsewhere.
In 2015 Dr. Tu Y ouyou, a researcher trained in traditional Chinese
medicine and conventional medicine, was awarded the Nobel Prize
for medicine for her lifelong study of sweet Annie ( Artemisia  annua,
p. 67) and its key active constituent artemisinin. From her base at the
Academy of Traditional Chinese Medicine in Beijing, she proved that
the herb (and its active constituent) had unusually potent antimalarial
activity. Artemisinin has now become the standard treatment for
acute malaria.The tai chi symbol (in the center of the silk material)
illustrates the harmony of yin and yang. An imbalance
of these principles leads to illness. Corydalis rhizome
Corydalis tincture
Lycium aerial partsJu hua
(Chrysanthemum  x
morifolium, p. 78) is
popular as a relaxing
infusion. It also
improves vision.
Corydalis
(Corydalis yanhusuo,
p. 86) has a potent
painkilling action.
Zhe bei mu  (Fritillaria
thunbergii ) is taken
in eastern China for
coughs and bronchitis.
Coptis (Coptis
chinensis, p. 195)
has been shown to
improve tuberculosis
in a clinical trial.
Fo ti
(Polygonum multiflorum,
p. 124) is thought
to concentrate qi
(vital spirit) in its
root, and is taken to
improve longevity.
Shan yao
(Dioscorea opposita )
is used in the “Pill of
Eight Ingredients,” a
traditional Chinese
remedy for diabetes.
Suan zhoa ren
(Ziziphus spinosa,
see Z. jujuba, p. 283)
is used in Chinese
medicine to “nourish
the heart and
cleanse the spirit.”
US_040-043_China.indd   43 26/02/16   4:42 pm
44The developmenT  of herbal medicine
44Calumba (Jateorhiza
palmata, p. 224) is a bitter herb that is used as a digestive remedy and as a means to improve the appetite.
Buchu (Barosma betulina,
p. 71) has a diuretic and tonic effect within the urinary tract. It is infused in oil to make perfume.
Coffee (Coffea arabica,
p. 192). According to legend, an Islamic mullah discovered the stimulating effect of coffee by observing the frisky behavior of goats who had grazed on the beans. Coffee is used medicinally to treat headaches.
Visnaga (Ammi visnaga,
p. 62) is mentioned in  an Egyptian medical  text of c. 1500 bce
as an herb that relieves  kidney stones. Visnaga  seeds were used to  clean the teeth.
Myrrh (Commiphora
molmol, p. 85) exudes an astringent resin that is used to treat sore throats.The therapeutic use of medicinal plants in Africa dates back to the
earliest times. Ancient Egyptian writings confirm that herbal medicines
have been valued in North Africa for millennia. The Ebers papyrus  (c. 1500 bce), one of the oldest surviving medical texts, includes over  870 prescriptions and formulas, 700 medicinal herbs—including gentian (Gentiana lutea, p. 99), aloe (Aloe vera, p. 60), and opium poppy  (Papaver somniferum, p. 244)—and covers conditions ranging from  chest complaints to crocodile bite. The medicinal arts put forward  in this and other Egyptian texts formed the intellectual foundation  of classical medical practice in Greece, Rome, and the Arabic world.
Trade & the Arabian Influence
Herbal medicines have been traded between the Middle East, India,
and northeastern Africa for at least 3,000 years. Herbs widely used
in the Middle East, such as myrrh (Commiphora molmol, p. 85), originally
came from Somalia and the Horn of Africa. From the 5th century ce  to the 13th century, Arab physicians were at the forefront of medical advancement, and in the 8th century, the spread of Arabic culture across northern Africa had an influence on North African medicine that lasts  to this day. In the mid-13th century, the botanist Ibn El Beitar published  a Materia Medica that considerably increased the range of North African plant medicines in common use.
Ancient Beliefs & Indigenous Herbs
In the more remote areas of Africa, nomadic peoples, such as the Berber
of Morocco and the Topnaar of Namibia, have herbal traditions that remain largely unaffected by changes in medicine in the world at large.  For these peoples, healing is linked to a magical world in which spirits influence illness and death. In Berber culture, possession by a djinn (spirit)
is a major cause of sickness, and herbs with “magical” properties are given to restore health. If the patient fails to recover, their condition is likely to be attributed to a curse or to the “evil eye.” The Topnaar formerly depended completely on their environment for
medicines, using the few medicinal plants that grow in such harsh and arid


 Prunus mume (Rosaceae)
Asian Plum,
Wu Mei (Chinese)
Description Deciduous tree growing to 33 ft
(10 m). Has pointed oval to elliptical leaves, white
flowers, and yellow fruit.
Habitat & Cultivation Native to China,
Asian plum grows wild and is planted in the
southern and eastern provinces. The fruit is picked
in late spring.
Part Used Fruit.
Constituents Asian plum contains fruit acids
and sugars, vitamin C, and plant sterols.
Medicinal Actions & Uses The sour-tasting
astringent Asian plum is used in Chinese medicine
to counter diarrhea and dysentery, to stop bleeding,
and to ease coughs. It may also be effective in
expelling hookworms. Externally, a plaster of the
fruit is applied to the sites of removed corns and
warts to hasten healing.
Research Laboratory research undertaken in
China indicates that the fruit of Asian plum has
antibiotic properties.
US_246-265_Pergularia_Extensa_Salvia_Sclarea.indd   257 26/02/16   12:47 pm
258
other medicinal plantsPsoralea corylifolia
effective remedy for chronic dry and irritable
coughs. It combines well with coltsfoot (Tussilago farfara, p. 278) as a treatment for asthma and whooping cough. The astringent bark also helps treat indigestion and the symptoms of irritable bowel syndrome, especially when these conditions are of nervous origin.
Caution Wild cherry bark is highly toxic in
excessive doses.It is also used to treat or prevent baldness.
The bark is strongly astringent and is employed  as a gargle for sore throats and taken in the  form of an infusion in order to treat diarrhea  and dysentery.
Related Species Lirisoma ovata, another
Brazilian tree, is also known as muira puama,  but has quite distinct chemical constituents.
Pueraria lobata
syn. P. thunbergiana (Fabaceae)
Kudzu,
Ge Gen (Chinese)
Description Deciduous climber growing to
100 ft (30 m). Has leaves with 3 broadly oval
leaflets, curling tendrils, and spikes of pea-type purple flowers.
Habitat & Cultivation Native to China,
Japan, and eastern Asia, kudzu is naturalized in  the U.S. It is cultivated in the central and eastern provinces of China. The root is unearthed in  spring or autumn.alopecia (loss of hair), and vitiligo (loss of skin pigmentation). In Vietnam, a tincture of the seeds  is used in the treatment of rheumatism.
Research Studies in China indicate that this
herb is of value in the treatment of skin disorders, including vitiligo.
Caution Applied externally, this herb may sensitize
the skin, resulting in an allergic reaction to sunlight.
Pterocarpus marsupium (Fabaceae)
Kino
Description Handsome deciduous tree growing
to 52 ft (16 m). Has leaves with 5–7 oval leathery
leaflets, and numerous small yellow
or white flowers.
Habitat & Cultivation
Native to Sri Lanka, India, Malaysia
and the Philippines, kino grows in
tropical rainforests. The tree is
cultivated for its timber and for the
sap (“kino”) that exudes from cuts made
in the trunk. The sap is collected year round.
Part Used Sap.
Constituents Kino contains tannins, flavonoids,
and marsupsin.
Medicinal Actions & Uses Kino is a
strongly astringent herb that tightens the mucous membranes of the gastrointestinal tract. Kino relieves chronic diarrhea and the irritation caused by intestinal infection and colitis. Though its taste is unpleasant, this herb makes a good mouthwash and gargle. It is widely used in Asia as a douche for excessive vaginal discharge.
Research Clinical trials have found that the herb
is therapeutically useful in treating the early stages of non-insulin-dependent diabetes.Wild cherry bears long spikes of white flowers,
followed by fleshy, blue-black fruit.
Kudzu is used in China to treat alcoholism and is an ingredient in a remedy for hangovers.Psoralea corylifolia (Fabaceae)
Bu Gu Zhi
Description Perennial growing to 3 ft (90cm).
Has oval leaves, yellow clover-like flowers, and
black seed pods containing yellow-black seeds.
Habitat & Cultivation Bu gu zhi is native to
southern and southeastern Asia and cultivated in China. The fruit is gathered when ripe in autumn.
Parts Used Seeds.
Constituents The seeds contain a volatile oil,
flavonoids, a flavone, and furanocoumarins.
History & Folklore In the Chinese tradition,
bu gu zhi has long been considered a tonic remedy. It was first documented in Grandfather Lei’s Discussion of Herb Preparations, which was written in about 490 ce.
Medicinal Actions & Uses Valued as a yang
tonic, bu gu zhi is taken in China to treat impotence and premature ejaculation and to improve vitality. The seeds are also used to counter debility and other problems reflecting “kidney yang  deficiency,”
such as lower back pain, frequent urination, incontinence, and bed-wetting. Bu gu zhi is used externally to treat skin conditions such as psoriasis, Ptychopetalum olacoides
syn. P. uncinatum (Oleaceae)
Muira Puama
Description Tree growing to 49 ft (15 m) with
a gray trunk, dark brown leaves, white flowers,
and orange-yellow fruits.
Habitat & Cultivation Muira puama is
native to Brazilian rainforests, especially the
Rio Negro and Amazonas regions.
Part Used Root, bark, wood.
Constituents Muira puama contains esters
and plant sterols.
Medicinal Actions & Uses Muira puama
has long been used in Amazonian medicine as  a tonic and aphrodisiac. Considered useful as an aid for impotence, it is thought to help with both physical and psychological aspects of the problem. Parts Used Root, flower.
Constituents Kudzu contains triterpenoid
saponins, isoflavones, and phytosterols. The isoflavones are estrogenic.
History & Folklore From the 6th century bce
onward, Chinese herbalists have considered kudzu to be a remedy for muscular pain and
a treatment for measles. Zhang Zhongjing
(150–c. 219 ce) recommended kudzu if the
patient “has a stiff back and muscles, does not breathe easily, and is susceptible to wind.”
Medicinal Actions & Uses In China, kudzu
is frequently used as a remedy for measles, often  in combination with sheng ma (Cimicifuga foetida).
US_246-265_Pergularia_Extensa_Salvia_Sclarea.indd   258 26/02/16   12:47 pm259 other medicinal plantsPunica granatum
History & Folklore According to the
medieval Doctrine of Signatures, which held
that a plant’s appearance pointed to the ailment
it treated, lungwort was effective for chest
ailments because its leaves were said to resemble
lung tissue.
Medicinal Actions & Uses Given its high
mucilage content, lungwort is indeed a useful
remedy for chest conditions, and it is particularly
beneficial in cases of chronic bronchitis. It combines
well with herbs such as coltsfoot ( Tussilago farfara,
p. 278) as a treatment for chronic coughs (including
whooping cough), and it can be taken for asthma.
Lungwort can also be used as a treatment for
sore throats and congestion. In the past, lungwort
was given for the coughing up of blood arising
from tubercular infection. Lungwort leaves are
astringent, and have been applied externally to
stop bleeding.
Caution Lungwort is subject to legal restrictions
in some countries.Punica granatum (Lythraceae)
Pomegranate
Description Deciduous shrub or tree growing
to 20 ft (6 m). Has branches tipped with spines,
whorls of lance-shaped leaves, scarlet flowers, and
leathery-rinded round fruit containing many pulp-
covered seeds.
Habitat & Cultivation Native to
southwestern Asia, pomegranate has become
naturalized in Europe. The tree is widely cultivated
for its fruit, which is gathered in autumn when it is
ripe. The bark is also gathered in autumn.
Parts Used Juice, fruit pulp, rind, bark.
Constituents The fruit and juice contain
pelletierene alkaloids, elligatannins (up to 25%),
and triterpenoids. The alkaloids are highly toxic.Kudzu is also given for muscle aches and pains,
especially when they are linked with fever or are
affecting the neck and upper back. The root may be
taken to treat symptoms of headache, dizziness, or
numbness caused by high blood pressure. Kudzu also
treats diarrhea and dysentery. Kudzu flowers are
traditionally taken to treat alcohol intoxication and
hangovers, and are thought to increase the


	to	worry.	Worry	is	unreal.	It	makes	you	feel	pain
in	advance,	and	your	soul	isn’t	part	of	anything	painful.	Survivors	who	have
been	through	a	disaster	like	a	flood	or	tornado	will	tell	you	that	handling	the
crisis	was	ten	times	easier	than	waiting	for	it	to	occur.
	So	the	best	way	to	cure
worry	is	to	confront	the	thing	you	fear.
Worry	goes	away	when	you	face	the	thing	you	fear.	Once	you	know	how
you’re	going	to	deal	with	a	situation,	your	soul	will	help	bring	you	a	sense	of
security;	it	will	help	make	you	feel	safe.	See	yourself	in	the	situation.	Practice
what	you’re	going	to	do	and	say.	Be	totally	honest	about	what	you	know	is
true.	Every	time	your	mind	says,
What	if?
	answer	it	with,	“Then,	I’ll	do
X
.”
The	more	concrete	you	are	with	facing	your	fear,	the	better.	Some	champion
athletes	visualize	a	whole	game	in	advance	before	stepping	out	on	the	field.
Singers	practice	their	songs,	actors	recite	their	lines.	Of	course,	a	part	of	you
will	say,	“Just	don’t	think	about	it.”	But	have	you	really	succeeded	in	not
thinking	about	something	you	dread?	Your	mind	keeps	coming	back	to	it	no
matter	how	hard	you	try.
Above	all,	know	that	you’ll	survive,	no	matter	what.	And	if	you	doubt	that,
seek	someone	you	trust	so	that	you	can	hear	them	say	it	to	you.	Their
reassurance	is	an	echo	of	what	your	soul	is	telling	you.
3.	F
ORGETTING
Forgetting	your	soul	is	hard	to	describe.	It’s	like	being	a	millionaire	who
thinks	he’s	poor	because	he	doesn’t	remember	what’s	in	the	bank.	It’s	like
looking	for	your	glasses	and	forgetting	that	you	are	already	wearing	them.
In	other	words,	it’s	a	special	kind	of	forgetting.	When	you	forget	that	you	left
your	wallet	at	the	supermarket,	it	might	still	be	there	when	you	go	back,	or	it
might	not.	You	feel	anxious	not	knowing	which	it’s	going	to	be.	But	your	soul
is	always	there,	ready	for	you	to	remember	it.	The	way	of	the	mind	could	be
called	the	way	of	reminding—you	remind	yourself	that	your	spirit	is	alwayspresent;	it	is	in,	around,	and	everywhere.	The	whole	universe	vibrates	with
every	thought,	according	to	physics.	The	messages	sent	by	your	soul	are
sometimes	sudden	flashes,	sometimes	just	a	steady	feeling	that	tells	you,	deep
in	your	heart,	that	you	belong,	you	are	safe,	you	are	part	of	everything.	All	it
takes	to	receive	these	messages	is	never	to	forget	that	your	soul	is	sending
them.The	Way	of	Silence
W
e	were	back	in	the	shade	under	the	trees	because	it	was	the	hottest	part	of
the	day.	Baba	had	stopped	talking.	He	sat	very,	very	still	now.	I	watched	as	a
single	leaf	fell	from	the	tree.	It	fluttered	and	swiveled	through	the	air	as	it
dropped.	Baba	saw	it	too.
“Do	you	think	you	can	catch	that?”	he	asked.
I	knew	how	hard	it	is	to	catch	a	falling	leaf,	because	I	had	tried	before.	I
grabbed	at	it,	but	the	next	puff	of	air	seemed	to	carry	the	leaf	just	out	of	reach
—nothing	is	more	slippery	than	a	leaf	that	doesn’t	want	to	be	caught.
“Can	you?”	I	asked	when	my	try	was	over.
A	second	leaf	was	falling	toward	us.	Baba	didn’t	reach	up	or	even	look	at	it.
When	the	leaf	was	just	in	front	of	his	face,	his	hand	darted	out,	and	as	easy	as
that,	he	caught	it.
“You	see?”	he	said.	“I	am	just	like	a	snake	in	the	sun.	One	moment	I	am	so
still	that	I	could	be	sleeping,	but	when	I	strike,	I	move	instantly,	with	total
certainty	Now
	you	know	the	key	to	the	third	way	that	your	soul	wants	you	to
live	by,	the	way	of	silence.”
“I	don’t	think	being	quiet	makes	somebody	certain,”	I	said	doubtfully.
“You	haven’t	found	the	real	silence	yet,”	he	said.	“It’s	a	lot	more	than	being
quiet.	Silence	sharpens	the	mind	like	an	arrow	ready	to	fly	through	the	air.
But	it	also	softens	the	mind,	like	the	paw	of	a	cat	when	its	claws	are	drawn	in.
A	cat’s	paw	is	sensitive	and	sharp	at	the	same	time.”
“But	nobody	is	really	certain	of	anything,	are	they?”	I	asked.
“No?”	said	Baba.	“Haven’t	you	set	eyes	on	somebody	and	instantly	said	to
yourself,	‘He’s	going	to	be	my	new	best	friend’?	Haven’t	you	woken	up	one
morning	and	known	for	sure	that	something	special	was	going	to	happen	to
you?	The	soul	has	a	quality.
It	knows	for	sure
.
“The	way	of	silence	is	about	developing	the	ability	to	know	for	sure,”	saidBaba.	“You	can	learn	to	be	relaxed	and	still,	yet	when	it’s	time	to	make	a
decision,	you	will	be	able	to
go!
	Just	like	that.”
W
HAT
	I	L
EARNED
The	way	of	silence	isn’t	about	being	quiet	for	its	own	sake.	Silence	is	how
you	are	naturally	when	you	are	certain	about	something,	because	the	mind
keeps	talking	only	as	long	as	it	is	in	doubt.	Baba	was	really	teaching	me	about
being	a	spiritual	warrior.	That’s	a	term	you	may	have	read
	or	heard	about.
Spiritual	warriors	aren’t	fighting	other	people;	they’re	fighting	not	to	be
mentally	foggy	and	doubtful.	So	it’s	not	a	martial	art.
Instead,	spiritual	warriors	are	training	to	know	who	they	are.	When	you’re
certain	about	that	one	thing,	the	rest	is	simple.	In	India	there’s	an	ancient
saying,	“I	am	That.”	What	it	means	is	that	if	you	strip	away	all	labels,	you	are
pure	spirit	or	essence.	People	usually	say,	“I
have
	a	soul,”	but	the	spiritual
warrior	says,	“I
am
	the	soul.”	This	wisdom	is	one	of	the	most	glorious	goals
you	can	live	for.	In	ancient	India	they	would	have	said,	“Yes,	it’s	true.	I	am
That”	to	mean	the	same	thing.
You’ve	seen	pictures,	I’m	sure,	of	Buddhist	monks	in	saffron	robes	meditating
or	of	Christian	monks	in	silent	prayer.	Both	are	connecting	with	That.	They
are	in	training	to	awaken	all	the	qualities	of	spirit.	And	That	is	intelligent
beyond	anything	we	can	imagine.	It	breathes	life	into	raw	matter.	The	sugar	in
a	sugar	bowl	is	basically	the	same	as	the	sugar	that	your	brain	uses	for	food
(in	the	body	this	sugar	is	called	glucose),	and	yet	there


 of
wholeness, in love, in the pursuit of beauty, order and harmony. But
for the wholeness of the human condition to be attained, a
wholeness in all things contri buting to human existence is
indispensable. The importance of food to life in general emphasizes
its supreme importance in the attainment of human wholeness, and
only a highly specific pattern of eating can meet this highest
achievement of evolution.
Mankind on this planet has been the unfortunate victim of
terrible times and tribulations. Barely had humanization been
achieved, than the earth underwent a prolonged period of intermittent and devastating gl aciation, with world-wide
repercussions. During these terrible times, human beings were obliged to adopt ways of living in order to survive which departed
widely from the human ideal previously set by nature. Although
when the Ice Ages subsided some ten thousand years ago, the majority of human beings tended to resume ways of living more
tolerably human, inventing agriculture in the process to ward against further catastrophe, many bad habits have persisted,
particularly regarding feeding, which, as we have suggested,
accounts in large part for the horrors and abnormalities of human
behaviour.
Many parts of the world today should be sympathetic to a
properly human condition, but because of the importance of cortical conditioning, these bad habits persist and remain a most
dehumanizing influence, responsible for the terrors of human
existence and the ugliness of the environment. As the means of
expressing anger and hatred against nature, against other creatures,
against man himself have increased  with the industrial age, so
nature has become increasingly soiled and desecrated, and man's
chronic inhumanity to man has become more sharpened. The
situation is critical, for every aspect of the contemporary crisis examined shows a course set on annihilation and extinction. If further appeals to reason, to scien ce, to politics, to sociology, to
economics are certain to be frustrated unless backed by a genuine change of heart, so are the more simpleton calls for a return to
nature, for a denial of civili zation. Man is too wounded and
humiliated a creature, too complicated by culture to be able to act from such purity. Salvation is likely to be very, very demanding.
The change must begin from within, important as the tangible
aspects of life happen to be. One simply must first restore the belief
that the human being is a noble, sacred creature, holding the most
essential post in the creative enterp rise of the universe. Anything
less must entail alienation. Since no reasonable argument can change the colours of the soul, colour must be played, like music to the insane, in the hope that slowly, progressively, the divine
sensitivities will be recovered, and the mind made whole.
Although ugliness tends to cancel the craving for beauty,
wholeness and purity, to be surrounded by beauty and harmony, to
practise it at every possible opportunity, must in the long run work. One has the examples of this in the arts. People are often drawn to the arts as a reaction against the puerilities and frustrations of living, the deceptions of gain and material power. While artists, musicians and poets themselves are usually simple people, little good at
worldly tasks, the patrons have always been people of power, in
their lives ruthless and hard, yet st rangely softened in the presence
of the beauty and divinity of ar t. They are not likely to become
gurus and saints as a result, but they are more whole and human for it, certainly worse without it. The sensitivities on which the arts
trade should be pursued in every possible aspect of living; nothing
which is not beautiful should be tolerated, whatever its apparent
lures.
The aim of this book has been to emphasize that such
sensitivities are eminently applicable to man's most important
biological function, eating. Not only is it a matter of the choice of
the right kinds of foods. The attit ude towards food, the conditions
under which foods are eaten can provide a most important occasion for developing an overall, humanly compatible attitude and a recovery of the sensitivities, of the meaning of being human.
This is not a new appeal. All ot her peoples had discovered that
sacrament and myth are the supreme means of incorporating
thought, feeling and action into a meaningful human cosmology. One finds, among primitives, as among other less materialistically preoccupied civilizations, that nothing is left out. All is made hallowed, meaningful and sacred. Part of the tragedy of the West,
thanks to misinterpretation of the significance of science to society,
has been to purge life of mythical  meaning. Eating is an excellent
opportunity to restore this indispensable strategy.
How one eats is as important as what one eats. Eating cannot be
a matter only of belly filling, of meeting calories, proteins, and the other dietary essentials, but the daily recurring opportunity to
express joy, to contemplate beauty, to feel the craving for purity,
and, a need particularly ignored to day, to feel and express gratitude
for the bounties of the earth. All peoples and ages have in fact insisted that food should be communally partaken, making it a socially bonding ritual, a bodily f unction raised to a high social and
spiritual level, becoming in the process a joyful sacrament enacting
the glory and joy of life.
After all, food is not an incidental occurrence. It is the product
of a quite fantastic creative ecology  on the part of nature, which
began some fifteen thousand million years ago, and has been ever since groping for the expression of the inherent drive for harmony,
beauty, and creativity in all matter, ever more explicit, until its
culmination in the human being. As we have seen, the beauty of fruits and flowers, of all things humanly good, reflect this deep goading at work in all nature. Unless these qualities had found
previous expression in fruit and fl ower, the human mind would have
been an impossibility. In spite of the apparent fumblings and
distractions of time, of the long haul of evolution, seen with the unitive vision of gods, man finds a summit place in the operations of Creation. As an important constitu ent in this realization, such a
providential offering as food should be partaken in joy, and in humility and reverence, a thanksgi ving to the gods and powers
responsible for this strange and wonderful place.
The right kind of attitude to nature, to food, indeed to all whole,
natural things is best illustrated in Zen practice, which teaches that
loose, unconnected thinking is necessarily bad, while at the same
time it insists that a rigid, imposed direction, the kind favoured by the puritans and fascists, is also bad. Living is a constant juggling
for which every occasion becomes an opportunity of practice, every
thought, every touch, every sight, and especially every act.
How can this apparent contradic tion be resolved in ordinary
living? By sensing the inherent sanctity, dignity and cosmic connection of all that is worthy of human doing. Then, in the simple
outfolding of such an act, no matter how elemental and superficially
trivial, a sense of profound, exquisite meaningfulness results, beyond all analysis and doubt. This can  be practised in virtually any
aspect of living, in one's daily work, in one's relations to others, in the contemplation of nature, in the ar ts, in sport, in some particular
hobby. Eating is an excellent opport unity for so doing, which raises
the simple act to a high order, physically and spiritually enhancing, and providing a level of satis faction and joy beyond verbal
description.
Zen is not native to the European mind and tradition, and such a
suggestion will at first seem esoteric. Yet many people do in fact
attempt to practise what is being suggested in their daily lives,
having discovered intuitively that it is the best course through the jungles of civilized confusion and uncertainty. Many artists, for instance, are Zen practitioner; without realizing it. finding an integration and joy in their creative procedures which is pure Zen.
The fact is that with a modicum of desire, what is being suggested is
quite easily realizable, and all the more easily in the pursuit of a natural dietary.
This exercise can begin with the preparation of food, through
its presentation and serving, to consumption, stages necessarily demanding familial and social participation. Evidently, the
environment becomes of great importance. One should forgo eating
rather than eat in squalid, ugly  surroundings. Joyful, enticing,
uplifting conversation, music and periods of quiet and meditation should be an intrinsic aspect of the pattern. By contrast, the usual futile banter, the ribald and mischievous exchanges of usual
entertainment show themselves up as a counter strategy to deny the
humanizing relevance of the meal, one  more aspect of the subtle and
all-permeating impoverishment of the sensitivities.
Regular meal times constitute a device for the convenience of
cooks and the cortical conditioning to greed. Meals should be left to the kind of intuitive communal decisions one finds children
displaying in their games.
Eating can undoubtedly induce a 'high', an ecstatic type of
experience, of the kind one can derive in the most humanizing raptures of life, in love, in communion with' nature, in art, and, as every age and culture has discovered in its own ways, through
certain drugs. Although it


 intestines and the main protecting agents in those
parts of the digestive system. Lactobacilli were the first probiotic bacte
ria to be studied and to be used as a supplement to benefit health.
Indeed Lactobacilli are the most common bacteria in commercially
available probiotics today,
a. Bifidobacteria  Most commonly known species are B. bifidum, B. breve,
B. longum and B. infantis, though there are around 30 different species
identified. This is a large family of probiotic bacteria, which are most
numerous in the human bowel, lower intestines, vagina and genital
area. 90-98% of all bacteria living in the bowel of a healthy baby are
Bifidobacteria. In an adult gut they are about seven times more numer
ous than Lactobacilli and fulfil many useful functions. Apart from pro
ducing different antibiotic-like substances which protect the gut from
pathogens, engaging the immune system, maintaining gut integrity and
health, they act as a source of nourishment for the body. Bifidobacteria actively synthesise amino acids, proteins, organic acids, vitamin K, pan
tothenic acid, vitamin Bi (thiamin), Vitamin B2 (riboflavin), vitamin B3
(niacin), folic acid, vitamin B6 (pyridoxine), vitamin B12 (cobalamin),
assist absorption of Ca, iron and vitamin D. Bifidobacteria are the
second most numerous family of bacteria in probiotic supplements
available on the market.
3. Saccharomyces boulardii  This is a yeast first discovered by a French
scientist H Boulard in 1920. He observed that people in China treated
diarrhoea with an extract from lychee fruit. He found the yeast in this
extract which was named Saccharomyces boulardii. Supplementing this
yeast has been found to be effective in treating various forms of diarrhoea
in children and adults. Recently there has been a lot of interest in using
S. boulardii as an antagonist to a pathogenic yeast - Candida albicans.
4. Escherichia coli  or E.  coli  E. coli is a large family of bacteria. Pathogenic
members of this family can cause serious infections. However, physio
logical strains of E. coli are normal and numerous inhabitants of healthy
human gut. They normally occupy particular areas of the digestive
system: the bowel and lower parts of the intestines and should not be
found anywhere else. If they are found in the mouth, stomach or duode
num that indicates an abnormality in gut ecology - gut dysbiosis.
Physiological strains of E. coli fulfil a number of beneficial functions in
the body: they digest lactose, produce vitamins (vitamin K and group B)
and amino acids, produce antibiotic-like substances, called colicins and
have a powerful stimulating influence on local and systemic immunity.
They are very active against various pathogenic microbes including
pathogenic members of their own family. Indeed having your gut popu
lated by physiological strains of E. coli is the best insurance not to suc
cumb to pathogenic strains of E. coli. That is what a German physician
Alfred Nissle found in 1917 when he was trying to find out why some sol
diers in the First World War did not fall prey to typhoid, when most of
their comrades were ill. He identified a particular strain of E. coliin the
stools ofthese soldiers, which was named the Nissle strain. He grew this
bacterium and sealed it in gelatine capsules. After trying this product on
himself he started manufacturing it under the name Mutaflor. Mutaflor
is still available on the market. Some other physiological strains of E. coli
have been studied and are used in some commercial probiotic formulas
around the world.
5. Enterococcus Faecium  or Streptococcus  faecalis As the name would
imply these bacteria, as with all other probiotics, were isolated from human stools. They normally live in the bowel where they control
pathogens by producing hydrogen peroxide and reducing pH to 5.5.
They break down proteins and ferment carbohydrates. There are a
number of clinical studies showing that they are effective in treating
various forms of diarrhoea. These bacteria are quite common in probi
otic formulas on the market.
6. Bacillus subtilis or soil bacteria Bacillus Subtilis was first discovered by
German microbiologists during the Second World War, which led to the
use of this micro-organism in protecting German troops from dysentery
and typhoid. After the war Bacillus subtilis was extensively studied in
Germany, Russia, Italy, Finland, Eastern Europe, China and Vietnam.
Number of subspecies were identified: B. licheniformis, B, cereus,
B. brevis, B. mesentericus, B, pumilis, etc., most of which were shown to
be therapeutic in animals and then humans. This led to the develop
ment of a range of products with B. subtilis for animal use. For humans
there are number of products with B. subtilis which have been used by
doctors in Russia, Germany, Italy, Eastern Europe, Japan, Vietnam and
China for decades. B. subtilis is a spore-forming microbe and is resistant
to stomach acid, most antibiotics, temperature changes and other influ
ences. It has strong immune-stimulating properties and is considered
particularly effective with allergies and autoimmune disorders. It pro
duces a whole host of digestive enzymes, anti-viral, anti-fungal, anti
bacterial and other active substances. Soil bacteria are not indigenous
to humans, they are transitional microbes, which do not colonise the
gut but go through it doing a lot of work on the way. We humans used to
consume soil bacteria in large amounts when we were drinking water
from wells and streams. In the process of evolution the human gut has
developed a need for these transitional bacteria. One possible need is
keeping the gut clean. B. subtilis species are used in waste management
because they have a great ability to break down rotting matter and to
suppress putrefactive microbes. By clearing out old putrefaction in the
gut soil bacteria may lay the ground for re-establishment of normal gut
flora. In my experience probiotics, which contain soil bacteria are the
most effective probiotics on the market.
The market offers a wide range of probiotic products from probiotic
drinks to powder, tablet and capsule forms. Unfortunately, many of
them are not strong enough or do not contain strong enough species of
bacteria to be of therapeutic benefit. There is also a problem of quality control. The last "Which" magazine report showed that many brands of
probiotics on the market do not have bacterial species listed on the label or
do not have claimed bacterial strength. So, how do we choose a good
probiotic?
First of all it always makes sense to work with a qualified practitioner
with experience in using probiotics who will help you to chose good-
quality supplements. If you are trying to chose a probiotic yourself, then
there are some general guidelines to follow.
1. A good probiotic should have as many different species of beneficial
bacteria as possible. A human gut contains hundreds of known species
of different bacteria. We should try to get as close to that as we can.
Different species of probiotic bacteria have different strengths and
weaknesses. If we have a mixture of them then we have a better chance
of deriving maximum benefit.
2. A mixture of strains from different groups of probiotic bacteria is more
beneficial than just one group. For example, many probiotics on the
market contain just Lactobacilli. A combination of representatives from
the three main groups: Lactobacilli, Bifidobacteria and soil bacteria usu
ally works best.
3. A good probiotic should have a concentrated amount of bacteria: at
least 8 billion of bacterial cells per gram. You need to provide probiotic
bacteria in large enough doses to see an improvement.
4. The manufacturer of the probiotic should test every batch for strength
and bacterial composition and should be prepared to publish the
results of testing.
Once you have found a good probiotic you need to know how to use it. A
good therapeutic strength probiotic will always produce a so-called "die-off
reaction". What is it? As you introduce probiotic bacteria into a digestive
system, they start destroying pathogenic bacteria, viruses and fungi. When
these pathogens die they release toxins. These are the toxins, which made
your patient autistic or schizophrenic or hyperactive. So, whatever charac
teristic symptoms the patient has may temporarily get worse. Your patient
may also feel more tired than usual, generally "off colour" or develop a skin
rash. It is a temporary reaction and usually lasts from a few days to a few
weeks in different individuals. To make this reaction as mild as possible,
build the dose of your probiotic slowly. Start from a very small amount.
Observe the patient for any "die-off" symptoms. If there are none then increase the dose. When you see a reaction, let your patient settle on this


.
Mix the dressing ingredients and pour over the salad just before serving,  tossing lightly.  Garnish
with watercress.
Colorful Winter Salad
Preparation time: 20 minutes
Serves 4-6
3 tart eating  apples, cored and roughly chopped
lemon juice
1/4 medium-sized red cabbage, cored and finely shredded
1 medium carrot, peeled and grated
1/2 medium red bell pepper, seeded and chopped
2 sticks celery, sliced
1/2 red onion, peeled and chopped
watercress
Core and roughly chop the apples and mix with lemon juice in a small bowl.  Core and finely
shred the red cabbage.  Peel and grate the carrot. (This is the only time to peel the carrots. If they
are grated with their skins on,  they tend to turn brown. ) Seed  and chop the red pepper.  Slice the
celery. Peel and chop the red onion.  Put all the above ingredients into a large bowl.  Garnish with
watercress.
 Variations: Serve with cottage cheese and your favorite dressing.
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 223Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comCole slaw
raisins, presoaked
white cabbage, thinly shredded
apple, thinly shredded
celery, finely chopped
onion, finely chopped
Dressing:
yogurt
lemon juice
flaxseed oil
Presoak the raisins.  Thinly shred the white cabbage and apple. Finely chop the celery and onion.
Put all into a bowl and add the raisins.  Toss in dressing.
Crunchy Salad
Preparation time: 15 minutes
Serves 4-6
2 oz. dried apricots, presoaked and chopped
3 oz. raisins
1 lb. white cabbage, finely shredded
1 green bell pepper, chopped
1 red bell pepper (or 1/2 bunch of radishes), chopped
watercress
Dressing:
6 fl. oz. yogurt
1 clove garlic, crushed
1 tsp. honey
Presoak the apricots. Pour some boiling water over the raisins,  and leave to soak for a few
minutes until they begin to swell. Finely shred the white cabbage.  Chop the pepper (or
radishes). Place into a bowl together with the drained raisins and chopped apricots. Mix well.
Mix the dressing and pour over the salad. Toss lightly, garnish with watercress and serve.
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 224Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comEndive and Orange Salad
Preparation time: 15 minutes
Serves 2
1 small head of endive, chopped
1 red bell pepper, seeded and cut into strips
2 oranges, peeled
2 tomatoes
1 tbsp. herbs, chopped
Dressing:
juice of 2 oranges
5 oz.  yogurt
1 tsp. honey
Chop the endive and put into a bowl. Seed the pepper, cut into thin strips and add to the bowl.
Peel the oranges, removing the pith with the peel.  Cut out segments between the membranes
and add to the bowl.  Make the dressing and toss into the salad.  Sprinkle with chopped herbs.
Fruity Winter Salad
Preparation time: 15 minutes (does not include overnight soaking)
Serves 2-4
2 oz. raisins, presoaked
2 oz. dried figs, presoaked
2 oz. dried apricots, presoaked
1/2 white cabbage, finely shredded
2 carrots, coarsely grated
2 red eating apples, coarsely grated
8 tbsp. yogurt
1 lemon
parsley, chopped
Soak the raisins, figs and apricots overnight in cold water, or pour boiling water over them and
leave for a couple of hours until plump.  Finely shred the cabbage.  Coarsely grate the carrots and
apples.  (Sprinkle the apples with lemon juice to stop them from turning brown.)  Put the above
ingredients into a bowl.  Combine the yogurt, lemon juice and chopped parsl ey in a jug  and
spoon over the salad.  Toss together until well mixed.
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 225Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comGerson® Coleslaw
Preparation time: 15 minutes
Serves 2-4
onion, sliced or chopped
white cabbage, grated or sliced
carrot, grated
Dressing:
2 tbsp. lemon juice
2 tbsp. water
sugar (optional)
yogurt
cottage cheese (nonfat, unsalted)
Slice or chop the onion.  Grate or slice the white cabbage.  Grate the carrot.  Mix all together. For
the dressing, mix lemon juice with water (and sugar, if used).  Mix yogurt with cottage cheese
and beat well to get rid of any lumps.  Then add the lemon juice and water mixture.  Mix well
and pour over salad.
Grated Lime Zucchini Salad
Preparation time: 15 minutes
Serves 2-4
1 lb. zucchini, finely grated
juice of 1 lime (or lemon)
1 red bell pepper, grated
1 clove garlic, crushed
lettuce
Grate the zucchini  finely. M ix with the lime (or le mon) juice and grated pepper.  Add crushed
garlic. Allow the flavors to blend a little before serving on a bed of lettuce.
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 226Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comHungarian Tomato Salad
Preparation time: 15 minutes
whole tomatoes, skinned
lettuce
chopped chives
Dressing:
yogurt
lemon juice
flaxseed oil
grated horseradish
Skin the tomatoes by dipping them in boiling water for a minute.  Make the dressing. Place
the whole, skinned tomatoes on the lettuce leaves and cover with the dressing.  Garnish with
chopped chives.
Jumbo Salad
Preparation time: 20 minutes
Serves 4-6
variety of shredded lettuce leaves and salad greens, bite-sized and shredded
Any, or all, of the following:
tomato, chopped
green (or red) bell pepper, chopped
green onions, finely sliced
carrot, finely grated
beet, finely grated
radish, finely sliced
fennel, finely sliced
grape halves
lemon juice
flaxseed oil
dried dill  weed
raisins, plumped
Gradually build up the salad, beginning with the bite-sized shredded lettuce leaves and salad
greens.  Add any, or all, of the ingredients listed above.  Pour boiling water over the raisins
and leave for a few minutes to become plump and juicy. Sprinkle on top of the salad.  Grate
the carrot and/or beet and place to one side of the salad.  (If you put it all on top, it tends to
“smother” the salad.)  Pour on the lemon juice and flaxseed  oil. Sprinkle with dill.  Serve with
rice, oven-cooked and sliced potatoes or boiled small new potatoes.
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 227Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comMinted Apple and Celery Salad
Preparation time: 15 minutes (does not include soaking)
Serves 2
1 red eating apple, cut, cored and chopped
apple cider vinegar
1 stalk of celery, chopped
raisins, presoaked
mint leaves
lettuce
Cut and core the apple and chop into bite-sized chunks.  Mix with a little apple cider vinegar
(diluted with water, if desired).  Chop the celery and add, with the presoaked raisins, to the apple
and apple cider vinegar. Take the mint leaves and tear into small pieces.  Add to the dish and
serve on a bed of lettuce.
(Leave for a little while before serving  so the flavors have time to mix. )
 Variation: Yogurt  can be mixed with the apple cider vinegar  for the dressing.
Orange, Chicory and Watercress Salad
Preparation time: 15 minutes
Serves 2-4
1 orange, peeled and segmented
2 heads of chicory
1 bunch of watercress
Dressing:
1 tbsp. flaxseed  oil
1/2 tbsp. apple cider vinegar  (or lemon juice)
1 clove garlic, crushed
1 green  onion
parsley


level
of
nitrourea
in
the
body
with
the
help
of
the
semicarbazide
preparation
and
achieved
a
significant
antitumor
effect.
Urine
evaporated
to
one-quarter
is
actually
a
concentrate
of
urea
and
therefore
will
work
to
tumors
as
semicarbazide,
especially
over
the
skin
by
applying
poultices.
An
increased
content
of
amino
acids
in
the
urine
is
observed
in
the
case
of
protein
deficiency,
rapid
tissue
breakdown,
fever,
poisoning
and
impaired
liver
function.
Folk
practice
has
shown
that
losses
of
these
substances
so
important
to
the
human
body
can
be
prevented
in
time.
Receiving
one's
own
urine
internally
and
through
the
skin
helps
in
such
conditions
to
avoid
unwanted
losses
and
to
quickly
normalize
the
body's
functions.
Remember
that
it
takes
a
huge
amount
of
energy
to
make
amino
acids
from
food.
A
sick,
weakened
organism
is
unable
to
provide
it.
Therefore,
the
intake
of
food
not
only
does
not
help
the
patient,
but
worsens
his
overall
condition.
On
the
contrary,
the
intake
of
urine,
which
contains
all
substances
in
a
decomposed
state,
does
not
require
any
energy
and
the
amino
acids
are
already
balanced.
And
if
there
are
no
losses,
the
organism
quickly
recovers.
From
the
group
of
nitrogen-free
organic
substances
excreted
with
urine,
we
will
mention
in
more
detail
only
etherosulfuric
acids.
These
acids,
like
essential
oils,
have
significant
dissolving
powers.
Herbivores
have
more
etherosulfuric
acids
in
their
urine
than
carnivores.
Therefore,
the
urine
of
herbivores
also
has
much
greater
ability
to
dissolve
stones.
Of
the
50-65
grams
of
dry
matter
that
is
formed
during
the
evaporation
of
urine,
15-25
grams
are
inorganic
or
non-living
components.
The
inorganic
substances
of
urine
are
mainly
represented
by
salts
of
sodium,
potassium,
calcium,
magnesium,
iron,
chlorine,
phosphorus,
chromium,
and
a
number
of
other
elements.
Even
such
a
cursory
enumeration
of
chemical
elements
in
urine
indicates
that
these
are
very
important
elements
for
the
normalization
of
the
human
organism.
As
it
turns
out,
urine
salts
have
powerful
healing
effects.
They
actively
break
down
and
absorb
harmful
acids
and
thereby
disrupt
the
basis
of
most
diseases.
The
combination
of
trace
elements
in
the
urine
"repeats"
the
patterns
of
the
best
tonics
resources.
In
reality,
however,
such
an
artificial
tonic
is
much
worse
than
the
natural
salts
of
urine.
Since
today's
human
diet
is
very
poor
in
trace
elements
and
minerals
(flour
is
refined,
grits
are
ground,
meat
contains
very
little
of
these
substances
and,
moreover,
everything
is
cooked,
preserved
and
therefore
dead),
our
body
is
in
a
constant
mineral
state
hunger.
Therefore,
regular
use
of
urine
internally
and
externally
is
an
excellent
method
mineral
supplementation
of
the
organism.
The
prominent
Russian
scientist
V.
Karavayev
has
developed
a
special
preparation
for
mineral
supplementation
of
the
organism
based
on
a
large
number
of
herbs,
whosecomposition
approximates
the
mineral
composition
of
plasma.
The
preparation
is
called
Vivaton
and
is
rubbed
into
the
skin.
This
agent
particularly
well
regulates
the
composition
of
the
blood
and
through
it
all
the
functions
of
the
body,
neutralizes
the
influence
of
various
external
and
internal
pathologies.
I
think
that
if
you
frequently
apply
different
baths
using
a
wide
variety
of
herbs,
you
should
achieve
the
same
effect.
The
effectiveness
of
the
given
preparation
cannot
be
denied,
but
urine,
especially
evaporated,
is
a
much
more
effective
and
safer
agent.
First,
it
arises
from
blood
plasma
and
approaches
it
in
its
composition.
Second,
the
trace
elements
and
minerals
passing
through
the
human
organism
also
under go
all
the
changes
that
occur
with
any
substance
before
the
body
accepts
it
as
its
own.
Without
these
changes
these
substances
are
foreign
to
our
body.
For
example,
proteins
from
food
go
through
a
long
process
of
processing
and
modification
before
they
become
"ours".
If
this
does
not
happen
for
some
reason,
the
food
protein
will
cause
an
allergic
reaction.
No
artificial
substance,
including
Vitanol,
has
these
properties
of
urine.
Tibetan,
Indian
and
other
ancient
healers
used
ash
medicine
extensively.
A
certain
organ
is
burned,
the
ashes,
or
base
with
trace
elements
and
minerals,
are
taken
and
mixed
with
the
so-called
horse,
or
substance,
which
is
supposed
to
transport
the
elements
into
the
body.
Urine
evaporated
to
one
quarter
of
the
original
volume
is
a
concentrate
of
trace
elements
and
minerals
of
natural
origin
and
in
this
respect
far
surpasses
all
synthetic
preparations.
If
the
amount
of
urine
excreted
in
24
hours
ranges
from
1
to
2
liters,
then
during
its
evaporation,
15-26
grams
of
minerals
can
be
concentrated
in
500
grams.
Such
urine
is
an
excellent
polymineral
agent
for
feeding
the
organism.
This
is
further
proof
that
urine
is
the
basis
of
all
medicines.
The
biological
components
of
urine
represent
all
substances
produced
by
the
body.
These
are
hormones,
ferments
(enzymes),
vitamins,
etc.
All
of
the
hormones
were
found
in
the
urine,
but
their
concentration
is
very
small.
The
urine
of
young,
healthy
people
is
most
saturated
with
hormones,
and
the
urine
of
pregnant
women
is
especially
valuable
in
this
regard.
The
well-known
Russian
doctor
A.
Zemkov
obtained
the
highly
effective
preparation
Gravidan
by
processing
this
urine.
Because
hormonal
treatment
has
a
strong
and
unfortunately
mostly
negative
effect
on
human
health,
we
will
look
at
it
from
the
point
of
view
of
urinotherapy.


 and Logic of Using Urine
to Grow Plants
by Carol Steinfeld • Illustrations by Malcolm Wells
5.25 x 8.25 • 96 pages • Many illustrations and photographs
Color cover, black and white and color pages
ISBN: 0-9666783-1-1 • $14.95
Every day, we urinate nutrients that can fertilize plants
that could be used for beautiful landscapes, food, fuel,
and fiber. Instead, these nutrients are flushed away,
either to be treated at high cost or discharged to waters
where they overfertilize and choke off aquatic life.
Liquid Gold: The Lore and Logic of Using Urine to Grow Plantstells you
how urine—which contains most of the nutrients in domestic wastewater
and usually carries no disease risk—can be utilized as a resource. Starting
with a short history of urine use—from ritual to medicinal to even
c u l i n a ry—and a look at some unexpected urinals,Liquid Goldshows how
urine is used worldwide to grow food and landscapes, while protecting the environment,
saving its users the cost of fertilizer, and reconnecting people to the land and the nutrient
cycles that sustain them. T h a t ’s real flower power!
Liquid Gold features three ways to use urine hygienically and productively for plant growth,
with studies that show the science behind this practice. Several advocates of urine
diversion and their gardens are profiled, demonstrating that using urine for fertilizer is a
feasible, safe, and cost-saving way to prevent pollution and save on fertilizer costs.
Whimsical drawings by Malcolm W ells (world-renowned architect, artist, and author of several
books, including The Earth-Sheltered Home, Classic Architectural Birdhouses, Recovering
America, InfraStructures, and How to Build an Underground House ) throughout the book
make this a must for every bathroom library, a great gift for gardeners (and anyone who
urinates), and an enlightening problem-solver for environmental planners dealing with the
nutrient pollution of water.
Author Carol Steinfeld is projects director for Ecowater Projects, a nonprofit project that
informs the public about ecological wastewater management solutions. She is the co-author
of The Composting Toilet System Book and Reusing the
Resource: Adventures in Ecological Wastewater Recycling.
Her articles have appeared in The Boston Globe, San
Francisco Chronicle, a n dNatural Home Magazine.
Available from online book services as well
as your favorite local bookstore. Or, order
from Ecowaters Projects
P.O. Box 1330, Concord, MA01742 USA
Tel.: 978-318-7033
w w w. e c o w a t e r s. o r g
Media inquiries:
i n f o @ l i q u i d g o l d b o o k. c o m
Book includes a 3-inch
“Urine Charge” decal<|eot_id|><|begin_of_text|>Table	of	Contents

Title	Page
Dedication
Introduction
CHAPTER	1	-	Gallstones	in	the	Liver:	A	Major	Health	Risk
The	Importance	of	Bile
Disorders	of	the	Digestive	System
Disorders	of	the	Circulatory	System
Disorders	of	the	Respiratory	System
Disorders	of	the	Urinary	System
Disorders	of	the	Nervous	System
Disorders	of	the	Bone
Disorders	of	the	Joints
Disorders	of	the	Reproductive	System
Disorders	of	the	Skin
CHAPTER	2	-	How	Can	I	Tell	If	I	Have	Gallstones	?
Signs	and	Marks
CHAPTER	3	-	The	Most	Common	Causes	of	Gallstones
Dietary
Pharmacological	Drugs
Lifestyle
Miscellaneous	Causes
CHAPTER	4	-	The	Liver	and	Gallbladder	Cleanse
Preparation
The	Actual	Cleanse
The	Results	You	Can	ExpectHaving	Difficulties	with	the	Cleanse?
CHAPTER	5	-	Simple	Guidelines	to	Avoid	Gallstones
CHAPTER	6	-	What	Can	I	Expect	from	the	Liver	and	Gallbladder	Cleanse?
A	Disease-Free	Life
Improved	Digestion,	Energy,	and	Vitality
Freedom	From	Pain
A	More	Flexible	Body
Reversal	of	the	Aging	Process
Inner	and	Outer	Beauty
Improved	Emotional	Health
A	Clearer	Mind	and	Improved	Creativity
CHAPTER	7	-	What	People	Say	About	the	Liver	Cleanse
CHAPTER	8	-	Frequently	Asked	Questions
Afterword
Appendix
Notes
Further	Reading
Index
About	the	Author
Copyright	PageTo	all	those	who	dare	take	responsibility	for	their	own	health	and	who	care	about	the
health	and	well-being	of	their	fellow	human	beings.	And	especially	to	all	those	health
practitioners	who	have	given	this	liver	cleanse	procedure	to	their	patients	so	they	can
achieve	a	high	degree	of	physical	and	mental	wellness

Introduction

Many	people	believe	that	gallstones	can	be	found	only	in	the	gallbladder.	This	is	a
commonly	made	yet	false	assumption.	Most	gallstones	are	actually	formed	in	the	liver,
and	comparatively	few	occur	in	the	gallbladder.	You	can	easily	verify	this	assessment	by
giving	yourself	a	liver	cleanse.	It	matters	little	whether	you	are	a	layperson,	a	medical
doctor,	a	scientist,	or	someone	whose	gallbladder	was	removed	and,	therefore,	is	believed
to	be	stone-free.	The	results	of	the	liver	cleanse
1
	speak	for	themselves.	No	amount	of
scientific	proof	or	medical	explanation	can	make	such	a	cleanse	any	more	valuable	than	it
already	is.	Once	you	see	hundreds	of	green,	beige-colored,	brown,	or	black	gallstones
floating	in	the	toilet	bowl	during	your	first	liver	cleanse,	you	will	intuitively	know	that
you	are	on	to	something	extremely	important	in	your	life.	To	satisfy	your	possibly	curious
mind,	you	may	decide	to	take	the	expelled	stones	to	a	laboratory	for	chemical	analysis	or
ask	your	doctor	what	she	thinks	about	all	that.	Your	doctor	may	either	support	you	in	your
initiative	to	heal	yourself,	tell	you	this	is	just	ridiculous,	or	warn	you	against	it.	However,
what	is	most	significant	in	this	experience	is	that	you	have	taken	active	responsibility	for
your	own	health,	perhaps	for	the	first	time	in	your	life.

Not	everyone	is	as	fortunate	as	you	are.	An	estimated	20	percent	of	the	world’s
population	will	develop	gallstones	in	their
gallbladder
	at	some	stage	in	their	lives;	many
of	them	will	opt	for	surgical	removal	of	this	important	organ.	This	statistical	figure	does
not	account,	though,	for	the	many	more	people	who	will	develop	gallstones	(or	already
have	them)	in	their
liver
.	During	some	thirty	years	of	practicing	natural	medicine	and
dealing	with	thousands	of	people	suffering	from	all	types	of	chronic	diseases,	I	can	attest
to	the	fact	that	each	one	of	them,	without	exception,	has	had	considerable	quantities	of
gallstones	in	his	or	her	liver.	Surprisingly,	only	relatively	few	of	them	reported	to	have	had
a	history	of	gallstones	in	their	gallbladder.	Gallstones	in	the	liver	are,	as	you	will
understand	from	reading	this	book,	the	main	impediment	to	acquiring	and	maintaining
good	health,	youthfulness,	and	vitality.	Gallstones	in	the	liver	are,	indeed,	one	of	the	major
reasons	people	become	ill	and	have	difficulty	recuperating	from	illness.

The	failure	to	recognize	and	accept	the	incidence	of	gallstone	formation	in	the	liver	as
an	extremely	common	phenomenon	may	very	well	be	the	most	unfortunate	oversight	that
has	ever	been	made	in	the	field	of	medicine,	both	orthodox	and	complementary.

Relying	so	heavily	on	blood	tests	for	diagnostic	purposes,	as	conventional	medicine
does,	may	actually	be	a	great	disadvantage	with	regard	to	assessing	liver	health.	Most
people	who	have	a	physical	complaint	of	one	kind	or	another	may	have	perfectly


 back through your toes and lift the legs from the inner
thighs. Now raise your hands off the ﬂoor. Lengthen your tailbone
back toward your heels. Reach the center of the chest toward the
wall in front of you. Align the shoulder blades on your back, keep
the back of your neck long. Stay in this position and breathe in and
out.
Benefits:  Physically, Flying Locust pose strengthens the
hamstrings, the buttocks, and the back. It opens the shoulders, thechest, and the thighs. It helps correct poor posture and stimulates
digestion. Additionally, strengthening the back body helps to
create space for the organs to function correctly.
Energetically, this pose opens the fourth chakra, which governs
our emotions and enables us to feel compassion for others. It also
helps build our sense of autonomy by strengthening the muscles
along the spine, which helps us to stand tall and erect. Lastly, this
pose facilitates a long spine, which, energetically, enables us to
feel the central channel of the spine, or brahma nadi.
Engage mula bandha and vajroli mudra. Engage slight
jalandhara bandha to keep length in the back of the neck.
Stimulates prana vayu.
Therapeutic applications:  Alleviates fatigue, indigestion, lower
back pain, scoliosis.
Helpful tips: Place a block in between the thighs to help create
more space in the lower back. To open the shoulders, practice this
pose while clasping the ﬁngers behind you at the small of the back.
OceanofPDF.comBOW POSE: DHANURASANA
Overview:  Like the bow that helps an arrow take ﬂight, this pose
helps liberate the individual spirit at the center of the chest, known
as the jiva atman. When the jiva is liberated, we can feel a sense of
connection to all beings.
How-to:  From Flying Locust pose, bend both legs and take hold
of the ankles or the toes. Press back through your shins and begin
to lift the inner thighs, the torso, and the chest off the ﬂoor.
Lengthen your tailbone back toward your heels and keep the back
of your neck long. Breathe in and out into the chest.
Benefits:  Physically, this pose stretches the quadriceps, the hip
ﬂexors, the abdomen, the chest, the shoulders, and the biceps. It
strengthens the gluteal muscles and the hamstrings, and stimulates
the digestive organs.Energetically, Bow pose opens the fourth chakra. Because it so
signiﬁcantly opens the front of the body, it increases the quality of
rajas, which is the energy that awakens us and projects us into the
future.
Engage mula bandha and vajroli mudra. Stimulates prana vayu.
Therapeutic applications:  Stimulates digestion, can help boost
metabolism, combats depression, helps alleviate upper respiratory
congestion and asthma.
Helpful tips: If your quadriceps or hip ﬂexors are tight, try this
pose with your torso close to the ﬂoor. If you have any shoulder
sensitivity, keep your arms alongside your body or practice holding
on to your feet with a strap.
OceanofPDF.comBRIDGE POSE: SETU BANDHA SARVANGASANA
Overview:  Like a daily vitamin, this pose helps boost our
immune system and regulate our energy levels when done
regularly. It stretches muscles that are tight and strengthens weak
muscles, creating a harmonious effect on our body, mind, and
nervous system.
How-to:  From Constructive Rest pose (see this page), place your
arms alongside your body and your feet into a parallel position.Walk your heels in so that they almost touch your ﬁngertips. Inhale
and lift your hips off the ﬂoor, pressing down into the big toe
mound of the foot. Interlace your ﬁngers underneath you, work the
shoulder blades toward one another, and bring your palms
together to touch. Lift your chin away from your chest as you lift
your chest toward your chin.
Benefits:  Physically, this pose is very similar to Flying Locust
pose in that it strengthens the hamstrings, the buttocks, and the
back, and it also supports the quadriceps. It opens the shoulders,
the chest, the thighs, and the hip ﬂexors, and helps correct poor
posture. This pose also stimulates the abdominal organs, the
lungs, and the thyroid gland.
Energetically, this pose opens the fourth chakra. It is energizing,
frees the breath, and can help cure mild depression.
Engage mula and jalandhara bandha and vajroli mudra.
Stimulates prana vayu.
Therapeutic applications:  This pose can be helpful in alleviating
asthma, high blood pressure, osteoporosis, and sinusitis, and is
helpful with postnatal conditions. It regulates the thymus and the
thyroid gland. When done with a block under the sacrum, this
pose can help ease menstrual disorders.
Helpful tips: Place a block in between the thighs to help create
space in the lower back. If your shoulders are tight, keep your arms
alongside your body or hold on to the outer edges of your mat. For
a more restorative option, place a block or a thick cushion
underneath your sacrum.
OceanofPDF.comCAMEL POSE: USTRASANA
Overview:  As one of the more intense chest openers, Camel
pose gives a natural boost to your mood and energy level. Not
only does it free up space in the chest, but it frees the breath and
the jiva—the individual spirit—as well, creating a feeling of
expansiveness and liberation.
How-to:  From a kneeling position, align your hips directly over
your knees and your shoulders over your hips. Place the hands on
the lower back, ﬁngertips pointing either toward the chest or down
toward the ﬂoor. Engage your lower abdomen and lift your chest
away from your navel as if you had a thread pulling your sternum
up toward the ceiling. Curl your toes into the ﬂoor. Reach for your
heels with your ﬁngertips, keeping your hips stacked over the
knees. Keep the back of your neck long and breathe.
Benefits:  Physically, Camel pose stretches the quadriceps, the
hip ﬂexors, the chest, the shoulders, and the throat. It strengthens
the backs of the legs and the muscles along the spine, whilestimulating the adrenals, the kidneys, and the digestive organs.
This pose also helps to correct poor posture.
Energetically, Ustrasana is mood-boosting and bolsters
stamina. It stimulates the fourth and ﬁfth chakras, enhancing our
conﬁdence and our ability to connect to the outside world,
communicating our truth with love and compassion.
Engage mula and slight jalandhara bandha to keep the back of
the neck long. Engage vajroli mudra. Stimulates prana vayu.
Therapeutic applications:  Helps with kyphosis, asthma, mild
depression, neck pain, and lower back pain. Indicated for women
during pregnancy.
Helpful tips: Place a blanket under the knees if your kneecaps
are sensitive. Put a block in between the thighs to help engage
mula bandha. Place a large bolster or blocks on your calves to
bridge the gap between the feet and the hands and to keep the
backbend in the thoracic spine.
OceanofPDF.comINVERSIONS
Two of the most common inversions in yoga—
Headstand and Shoulder Stand—were traditionally
referred to as the king and queen of all the poses because
they encourage the union of Shakti, the divine feminine
force at the base of the spine, to Shiva, pure
consciousness at the crown. When these two forces
converge, yoga happens. Inversions take us into the
unknown, moving us out of our comfort zone and into our
fears, which helps us see both the world and ourselves
from a new perspective.
OceanofPDF.comDOLPHIN POSE: SALAMBA SIRSASANA
Overview:  Like Downward-Facing Dog pose, this pose is a mild
inversion. It is a helpful preparation for Headstand, with many of
the same beneﬁts and not as many of the risk factors. If you feel
stuck in your ways, try this posture to shift how you perceive the
world.
How-to:  From hands and knees, lower each forearm down onto
the ﬂoor to align the elbows directly underneath the shoulders.
Interlace your ﬁngers and press your forearms and outer wrists
into the ﬂoor as you curl your toes into the mat. Lift your hips up,
away from the ﬂoor, and walk your feet in slightly closer, toward the
face. Stay and breathe, letting your head and neck relax toward
the ﬂoor.
Benefits:  Physically, this pose opens the calves, the hamstrings,
and the shoulders. It strengthens the upper body and the back,and helps bring blood to the brain, increasing mental alertness.