 method known as T abata training, in
which athletes give their full ef f ort at an exhausting work rate for periods of
just 20 seconds at a time. The authors of the study concluded that although
moderate-intensity aerobic training improved aerobic power, hi gh-intensity
intermittent training improved both anaerobic and aerobic performance.
In anoth er study, Stephen Bailey and colleagues from the University of
Exeter in the U K compared a high-intensity sprint training program with
low-intensity endurance training, measuring VO 2  u ptake  and muscle
deoxygenation. Posttrial results showed that the high-inten sity groupexperienced faster VO 2  kin etics and an increased to lerance of high-
intensity exercis e. This means that the athletes experienced fa ster oxygen
uptake when transitioning between rest and exercise, allowing them to
perform at a hi gher standard more easily. This improved oxygenation of
active muscles also contributes to decreased recovery time following
exercise and a reduction in the production of lactic acid.
It seems clear, therefore, that high-intensity training of fers several
positive benefits to athletes, including:
•   Improved anaerobic and aerobic ener gy supplying systems,
allowing for greater endurance, strength, speed, and power
•   Faster  VO 2  kinetics, allowing the blood to carry more oxygen
to the muscles
•  Increased tolerance to high-intensity exercise
•  Decreased recovery time from less than maximum exercise
•  Reduced lactic acid buildup
•   Improved ox ygenation of active muscles, allowing you to
exercise harder and longer
In t he next sec tion we will examine how to produce the be neficial
ef fects of high-altitude and high-intensity training to increase exercise
performance.
The Science of Simulating High-Altitude and High -Intensity
Exer cise
High-altitude training in real conditions is obviously more feasible for
athletes living in countries such as Kenya than those of us liv ing in, say,
Ireland, where the low-lying terrain reaches no higher than 1,000 meters.
Similarly, high-i ntensity training  may not be practical for some people, as itinvolves maximum physical ef fort and respiration until exhaustion. Some
people will find high-intensity exercise extremely uncomfortable or find
that they lose control of their breathing, which can lead to health concerns.
A practi cal alternative available to all athletes regardless of location and
fitness i s to supplement regular training with breath-hold training. In the
following sections we will learn how breath-holding techniques allow us to
simulate many of the positive benefits of high-altitude and hi gh-intensity
training, including:
•   The release of red blood c ells from the spleen, improving
aerobic performance
•  The production of natural EPO
•  A higher tolerance to carbon dioxide
•  Reduced stress and fatigue of working muscles
•  Improved psychological preparedness
•  Improved recovery time
•  Reduced lactic acid
•  Improved swimming technique (as discussed later)
•  The ability to maintain fitness during rest or injury
•   Maintenance of these benefits without the need to travel to high
altitudes
For hundreds of thousands of years, breath holding was practiced
extensively by our ancestors for  the purposes of foraging for food by diving
in a deep-water environment, an d some evolutionary theorists even suggest
that it might have been responsible for a number of unique human features.
T o t his day, pre dominantly female Japanese pearl divers kno wn as amacontinue with the tradition of b reath-hold diving—a practice th ought to be
over two thousand years old.
The bes t-equipped natural dive r is likely the W eddell seal, which can
remain submer g ed in water for up to two hours at a time. Although humans
do not have the same adaptive physiological response of the seal, we are
able to exhibit certain coping mechanisms in order to deal with a relative
lack of oxygen. Generally, most humans can hold their breath after an
inhalation for a maximum of up to about 50 seconds, with elite divers
achieving a static breath hold of between 8 minutes 23 seconds and 11
minutes 35 seconds.
A nu mber of stu dies have sought to understand the significant role that
breath holding can play in adapt ing the body for increased oxyg en delivery,
with res earchers investigating the ef fects of breath-hold divin g in native
divers, professional divers, and untrained divers.
The spleen is an  or gan that acts as a blood bank; when the body  signals
an incre ased demand for oxygen, the spleen releases stores of red blood
cells. It therefore plays a very important role in regulating blood  hematocrit
(the percentage of red blood cells in the blood), as well as hemoglobin
concentration.
Provoking the body to release additional red blood cells and increase the
concentration of hemoglobin in the blood improves the body’ s ability to
deliver oxygen to working muscles during exercise. Breath-holding studies
involving volun teers whose spleens had been removed for med ical reasons
demonstrate just  how vital this or gan is in changing the composition of the
blood. After a s eries of short breath-holding exercises, those with spleens
intact sh owed a n increase in he matocrit and hemoglobin conc entration of
6.4 perc ent and 3.3 percent respectively, while those without spleens
showed no alterations in blood composition at all. This means that after as
few as 5 breath holds, the oxygen-carrying capacity of the blood can be
significantly improved with the help of the spleen.
This or g an also influences how long a person can hold their br eath for.
In o ne s tudy, pa rticipants were able to achieve their longest breath hold on
their thi rd attempt. T rained breath-hold divers peaked at a total of 143
seconds, untrained divers at 127 seconds, and splenectomized volunteers—
those wh o had previously had their spleens removed—achieved 74 seconds.
Not only  that but spleen size decreased by a total of 20 percent in bothbreath-hold divers and the untrained volunteers, demonstrating a rapid
contraction of the spleen in resp onse to the reduction of oxygen. What this
means is  that breath-holding ability improves with repetition as the spleen
contracts, releasing additional red blood cells into circulation and
improving the oxygen-carrying capacity of the body. While these studies
generally include subjects hold ing their breath for as long as possible,
significant splen ic contraction has been found to take place with even very
short bre ath hold s of 30 seconds. However, the strongest contractions of the
spleen, and therefore the greatest changes to blood composition, are shown
following maximum breath holds.
Another useful piece of information gleaned from these studies is that it
is not necessary  to be immerse d in water to benefit from the ef fects of
breath-hold diving. There seems  to be no discernible dif ference between the
increase of hematocrit and hemoglobin concentration in volunteers
practicing breath holds in and out of water. Since there is no visible increase
in the results of breath holding with the face immersed in water, it can be
concluded that it is the breath hold itself that stimulates splenic contraction.
In o ther words, it is not being underwater that causes the splee n to release
red bloo d cells into the circulation but the simple drop of oxyg en pressure
in th e bl ood resu lting from holding of the breath. Therefore, the benefits of
breath h olding a re not limited to  divers and swimmers. This is of particular
relevance to the Oxygen Advantage program, as our breath-hold exercises
are performed out of water.
The relevance of the above stud ies suggests that ef fects similar to those
achieved with high-altitude training can be obtained at sea leve l simply by
performing a series of breath h olds. Stimulating the spleen to contract by
reducing the availability of oxy gen causes an increase in hem oglobin and
hematocrit, which in turn increases the oxygen-carrying capacity of the
blood and improves aerobic ability.
The mo st appea ling aspect of breath holding is that it is feas ible for
most ind ividuals and is not as taxing on the body as high-intensity exercise.
Performing just 3 to 5 breath holds of maximum duration can lead to a 2 to
4 percent increase in hemoglobin. This might not sound like much, but
where a fraction of a second can determine the dif ference b etween the
winner and the loser, every possible advantage counts.Why Oxygen  Advantage T raining Elicits an Even  Str onger
Response
In the studies in vestigating breath holds and splenic contraction s discussed,
each breath hold was performe d following an inhalation. Y ou might be
wondering why  Oxygen Advantage breath holds are performed after an
exhalation. Let me explain.
Performing a breath hold aft er an exhalation lowers the oxygen
saturation of the blood to simulate the ef fects of high-altitude  training. I
have monitored the blood oxyge n saturation of thousands of in dividuals as
they pra ctice breath holds, and by far the greatest change to


 thirties should also take
nutritional supplements even though young people usually feel so good that theyfind it impossible to conceive that anything could harm them or that they evercould become seriously sick or actually die. I know this is true because Iremember my own youth and besides, why else would young people so glibly ridemotorcycles or, after only a few months of brainwashing, charge up a hill into thebarrel of a machine gun. Or have unsafe sex in this age of multiple venerealdiseases. Until they get a little sense, vitamin supplements help to counteract theirinevitable and unpreventable use of recreational foods. Vitamins are the cheapestlong life and health insurance plan now available. Parents are generally verysurprised at the thought that even their children need nutritional supplements; very
few healthy children receive them. A few are given extra vitamin C when acutely
ill, when they have colds or communicable diseases such as chicken pox.
Young people require a low dose supplement compared to those of us middle-
aged or older, but it should be a broad formula with the full range of vitamins andminerals. Some of the best products I have found over 25 years of research andexperimentation with young people are Douglas Cooper’s “Basic Formula” (lowdose and excellent for children) and “Super T Formula” (double the dose of BasicFormula, therefore better for adolescents and young adults), also from DouglasCooper Company; Bronson’s “Vitamin and Mineral Formula for Active Men andWomen” and Bronson’s “Insurance Formula.” “Vitamin 75 Plus;” and “Formula2” from Now Natural Foods are also good and less costly.
Healthy very small children who will swallow pills can take these same
products at half the recommended dose. If they won’t swallow pills the pills canbe blended into a fruit smoothie or finely crushed and then stirred into applesauce. There are also “Children’s Chewable Multi-Vitamins + Iron” (1-5 yearsold) from Douglas Cooper that contains no minerals except iron, Bronson’s“Chewable Vitamins” (make sure it is the one for small children, Bronson makesseveral types of chewables) and a liquid vitamin product from Bronson calledMultivitamin Drops for Infants. These will be a little more costly than cutting pillsin half.
There is also an extraordinarily high quality multivitamin/mineral formula for
children called “Children’s Formula Life Extension Mix” from Prolongevity, Ltd.(the Life Extension Foundation), it is in tablet form, and slightly more expensive.
I hope that my book will be around for several generations. The businesses
whose vitamin products I recommend will not likely exist in twenty years. Evensooner than that the product names and details of the formulations will almostcertainly be altered. So, for future readers discovering this book in a library ordusty shelve of a used book store, if I, at my current level of understanding, weremanufacturing a childrens and young adults vitamin formula myself, this is what it
would contain. Any commercial formulation within 25 percent of these figures plus
or minus would probably be fine as long as the vitamins in the pills were of highquality.
Vitamin C 500 mg B
1 30 mg
Vitamin E 50 iu B 2 30 mg
Vitamin A 500 iu B 3 niacinamide 100 mg
Vitamin D 25 iu B 5 50 mg
Magnesium 100 mg B 6 30 mg
Calcium 400 mg B 12 30 mcg
Selenium 10 mcg Chromium 20 mcgManganese 2 mcg Biotin 30 mg
Zinc 5 mg Iodine (as kelp) 5 mg
PABA 20 mg Bioflavinoids 100 mg
Vitamins For An Older Healthy Person
Someone who is beyond 35 to 40 years of age should still feel good almost all
of the time. That is how life should be. But enjoying well-being does not mean thatno dietary supplementation is called for. The onset of middle age is theappropriate time to begin working on continuing to feel well for as long aspossible. Just like a car, if you take very good care of it from the beginning, it islikely to run smoothly for many years into the future. If on the other hand youdrive it hard and fast with a lot of deferred maintenance you will probably have totrade it in on a new one after a very few years. Most people in their 70s and olderwho are struggling with many uncomfortable symptoms and low energy lament, “ifI’d only known I was going to live so long I would have taken better care ofmyself.” But at that point it is too late for the old donkey; time for a trade in.
Gerontologists refer to combating the aging process as “squaring the curve.”
We arrive at the peak of our physical function at about age eighteen. How highthat peak level is depends on a person’s genetic endowment, the quality of thestart they received through their mother’s nutritional reserves, and the quality oftheir childhood nutrition and life experience. From that peak our function begins todrop. The rate of drop is not uniform, but is a cascade where each bit ofdeterioration creates more deterioration, accelerating the rate of deterioration. Ifvarious aging experiences were graphed, they would make curves like those onthe chart on this page.
Because deterioration starts out so slowly, people usually do not begin to
notice there has been any decline until they reach their late 30s. A few fortunateones don’t notice it until their 40s. A few (usually) dishonest ones claim no losses
into their 50s but they are almost inevitably lying, either to you or to themselves,
or both. Though it might be wisest to begin combating the aging process at age19, practically speaking, no one is going to start spending substantial money onfood supplements until they actually notice significant lost function. For non-athletes this point usually comes when function has dropped to about 90 percentof what it was in our youth. If they’re lucky what people usually notice with thebeginnings of middle age is an increasing inability for their bodies to tolerate insultssuch as a night on the town or a big meal. Or they may begin to get colds that justwon’t seem to go away. Or they may begin coming home after work so tired thatthey can hardly stay awake and begin falling asleep in their Lazy Boy recliner infront of the TV even before prime time. If they’re not so lucky they’ll beginsuffering the initial twinges of a non-life-threatening chronic condition like arthritis.
The thinnest line demonstrates the worst possible life from a purely physical
point of view, where a person started out life with significantly lowered function,lost quite a bit more and then hung on to life for many years without the mercy ofdeath.
If one can postpone the deterioration of aging, they extend and hopefully
square the curve (retard loss of function until later and then have the loss occurmore rapidly). Someone whose lifetime function resembled a “square curve”(thethickest, topmost line) would experience little or no deterioration until the veryend and then would lose function precipitously. At this point we do not know howto eliminate the deterioration but we do know how to slow it down, living longerand feeling better, at least to a point close to the very end.
Vitamin supplements can actually slow or even to a degree, reverse, the aging
process. However, to accomplish that task, they have to be taken in amounts fargreater than so-called minimum daily requirements, using vitamins as though theywere drugs, a therapeutic approach to changing body chemistry profiles andmaking them resemble a younger body. For example, research gerontologists likeWalford reason that if pantothenic acid (vitamin B
5, in fairly substantial but quite
safe) doses can extend the life and improve the function of old rats, there is every
indication that it will do a similar job on humans. Medical researchers andresearch gerontologists have noticed that many other vitamin and vitamin-likesubstances have similar effects on laboratory animals.
Some will object that what helps rats and mice is in no way proven to cause
the same result on humans. I agree. Proven with full scientific rigor, no. In fact, atpresent, the contention is unprovable. Demonstrable as having a high likelihood’sof being so, yes! So likely so as to be almost incontrovertible, yes! But provableto the most open-minded, scientific sort—probably not for a long time. However,the Life Extension Foundation is working hard to find some quantifiable method ofgauging the aging process in humans without waiting for the inarguable indicator,death. Once this is accomplished and solidly recognized, probably no rationalperson will be able to doubt that human life span can be increased.
Experiments work far better with short-lived laboratory animals for another
reason; we can not control the food and supplement intakes of humans as we canwith caged mice. In fact, there are special types of laboratory mice that have beenbred to have uniformly short life spans, especially to accelerate this kind ofresearch. With mice we can state accurately that compared to a control group,feeding such and such a dose of such and such a supplement extended the life-span or functional performance by such and such a percent.
A lot of these very same medical gerontologists nourish their own bodies as
thoroughly as the laboratory animals they are studying, taking broad mixes of foodsupplements at doses proportional to those that extend the life spans of theirresearch animals. This approach to using supplementation is at the other end ofthe scale compared to using supplements to prevent gross deficiencies.


 1/2Aloe vera is excellent for all skin conditions and beneﬁcial in the treatment of cancer, AIDS and other infectious diseases. It is also
good for gastro-intestinal irritation, inﬂammation and ulcers. However, not all commercial brands of aloe on the market are effective. If
nothing seems to be happening, try another brand.
Preferably use fresh aloe vera gel straight from the garden, as much as you have and can take without getting diarrhea. Normally you
slice off the green skin and ingest just the gel but you may also blend a small whole leaf with suitable additions and some fruit juice or
other ﬂavoring. Also for wounds it is usually better to slice part of a leaf in half and leave the skin on top. Normally avoid the base of
the leaf with its yellow sap, as this is a strong irritant and laxative. Aloe vera is most beneﬁcial for those with blood group A, with other
blood groups check for compatibility or observe ef fects.
Parasites
Parasite infestations combine with fungi, such as Candida, to greatly undermine our long-term health. Examples of common parasites
are intestinal worms and protozoa. Malaria and Giardia are protozoa. Most of these parasites can be eliminated with wormwood
(Arthemesia absinthium), best combined with other herbs.
In her book, The Cure for all Cancers  Hulda Clark claims that the human intestinal ﬂuke is involved with all cases of cancer, AIDS and
other diseases, especially when it lodges in the liver. Many individuals claim that eliminating parasites with the 3 recommended
remedies, green tincture of black walnut hulls, wormwood, and ground cloves, has greatly helped them. In addition, one should avoid
propyl alcohol, propanol or isopropanol as in cold cereals, cosmetics, shampoo, lotions, sprays and shaving supplies.
The cloves should be freshly ground; you may order 200g in addition to 100g of wormwood. In a modiﬁed program I recommend
taking 4 drops of Black Walnut 4 x in liquid during the ﬁrst day. If this is all right, take 4 x 8 drops the next day, then 4 x 12 drops, 4 x
16 drops and on the 5th day 4 x 20 drops. Then continue taking 20 drops once a day for several weeks.
Wormwood is very bitter. You may put the ground wormwood into empty gelatin capsules size 00. Start with 1 capsule before supper
and increase by 1 capsule per day to 7 capsules on the 7th day and for 2 more days then continue for several more weeks taking 7
capsules twice a week. Alternatively, you may take it just with a spoon and wash it down; 1-heaped teaspoon is equivalent to about 7
capsules.
With cloves you take 1 capsule 3 x before meals on the 1st day, 3 x 2 capsules on the 2nd day and after that 3 x 3 capsules until day
10. Finally take 3 capsules only once a day for several weeks. If you want to take ground cloves directly on a teaspoon use half a
level teaspoon instead of 3 capsules and wash down with plenty of liquid. If you have a sensitive stomach you may proceed much
more slowly increasing either one of these remedies. You may repeat this or a similar program twice a year to prevent re-infection.
There are now tinctures available which contain all three ingredients in one convenient preparation. However, I believe the dry herbs
to be stronger and if you know to have parasites or a serious healt h problem, then take the individual herbs initially and the
combination remedy for maintenance  or repeats. During any parasite or Candida cure have a high intake of water or diluted liquids to
ﬂush out toxic residues. In addition to any herbal remedies an electronic zapper is recommended to keep the blood clean. The
relevant book by Hulda Clark is The Cure for All Diseases (ProMotion Publishing).
Papaw Leaf
Papaw (papaya) leaf tea or extract is highly regarded as a tumor destroying agents but is also good as a liver cleanser and digestive
aid. However, I believe that the main healing agent is in the white sap that is more in the leaf stems, twigs and skins of green papaws
than in the leaf itself. Dried preparations may be less potent, especially as it is so much easier to dry leaves rather than stems. Fresh
leaves and stems may be supplied by parcel mail from a papaw farm and refrigerated or frozen for several weeks. You may also
prepare a concentrated tea or juice and freeze that.
The usual instruction is to cram as many papaw leaves as possible into a saucepan and cover with water. Bring to a boil and then let
simmer for 2 - 3 hours. Drain and refrigerate the liquid. Drink one large glassful or about 200ml three times a day. Continue until
recovery.
In addition, you may eat some cooked green papaws and ingest the water in which they have been cooked. You may also use peeled
green papaw for juicing or in salads and simmer the skin with or instea d of leaves to make the bitter tea. Papaw leaf juice is also
available commercially but I cannot comment on the ef fectiveness of these preparations.
However, I believe that the fresh juice of green papaws, leaves and stems is even more effective than boiled reparations. This is a
concentrated solution of the protein-digesting enzyme papain. A spoonful of it in diluted form is excellent to be taken with or after
meals. It is, of course, rather bitter. A recommended way of preparing it is to freeze the juice in ice-cube trays. This may be used in
addition to the boiled leaf juice.
Disclaimer: The aim of this web site is to provide information on using natural healing methods to aid in the treatment of illness and health improvement.
The author cannot accept any legal responsibility for any problem arising from experimenting with these methods. For any serious disease,
or if you are unsure about a particular course of action, seek the help of a competent health professional.
© Copyright W alter Last & Austpac Productions. All Rights Reserved. | W eb Design by Austpac.10/30/24, 2:37 PM Health-Science-Spirit - Herbs
https://health-science-spirit.com/Healing_Foods/Herbs.html 2/2<|eot_id|><|begin_of_text|>    DR. LEE T. ROZELLE  AND DR. RONALD L. WATHEN:  "CONSUMPTION OF LOW TDS WATER"   (NOTE: DISTILLED WATER falls under the category of "LOW TDS WATER."  The term "LOW TDS WATER" means water with a low Total Dissolved Solids count. Distilled Water is in the category of "LOW TDS WATER" because it generally has a count of zero parts per million of dissolved solids.) CONSUMPTION OF LOW TDS WATER
A COM1v!ITTEE REPORT
BY
WATER QTJALITY ASSOCIATION
SCIENCE ADVISORY COMMITTEE
1992-1993.
With
Review By
Dr. Lee T. Rozelle
and
Dr. Ronald L. Wathen, M.D.
MARCH 1993
II
WOA
Technical
. Services INTRODUCTION
Since the beginning of time, water has been both praised for good health and blamed for human
ills. We now know the real functions of water in the human body are to serve as a solvent and
medium for the transport of nutrients and wastes to and from cells throughout the body, a
regulator of temperature, a lubricator of joints and other tissues, and a participant in our body's
biochemical reactions. It is the H20 in water and not the dissolved and suspended minerals and
other constituents that carry out these functions. -
Low TDS water is defined in this paper as that containing between one and 100 milligrams per
liter (mg/L) of total dissolved solids (TDS). This is typical of the water quality obtained from
distillation, reverse osmosis, and deionization point-of-use water treatment of public or private
water supplies that are generally available to consumers in the world.
Highly purified (distilled) water is believed by some to help "cure" arthritis by "washing out"
excess calcium and other minerals from deposits in joints. Along with this reasoning, some
people speculate that drinking highly purified water, treated by distillation, reverse osmosis, or
deionization, "leaches" minerals from the body and thus causes mineral deficiencies with
subsequent ill health effects.
An isolated report, a summary of Russian studies available through the World Health
Organization, has recommended that fluid and electrolytes are better replaced with water
containing a minimum of 100 mg/L of TDS. However, this may pertain more to situations in
the human body during heavy exertion and sweating. It is the market for sports drinks which
are formulated to help replace the sugar compounds, glucose in the blood and glycogen in the
. muscles that are burned in prolonged exercise. Sports drinks are formulated to help replace the
sugar compounds -glucose in the blood, glycogen in the muscles -and electrolytes -salt,
calcium, and potassium that keep cells in proper electrical balance -that may be burned and
depleted after an hour or more of hard exercise. This situation does not have anything to do
with low TDS or demineral


 in this blame category?” I asked.
“Everything seems to be in this blame category,” she replied. “It all
seems to boil down to self-responsibility versus blaming others. Obviously
those who accept responsibility for themselves and their lives are few and
far between,” she concluded.
“I’m sure you found some reality-based thinkers?” I suggested hopefully.
“Hardly at all, and those I did observe tended to be mostly blamers and
only occasionally wandered straight into their own reality—realistically, if
you know what I mean?”
“I do, but can you give me an example of those part-timers?” I asked.
“Certainly,” she said at once. “I saw a man who appeared to be a reality-
based person. He didn’ t blame others, he was happy and fulfilled, both
physically and mentally. But when he was being loud and boisterous in a
restaurant and obviously losing his temper because of the slow service, he
explained his quick temper with one of the strangest comments I’ve heard
here on Earth.”
“Yes, and what was that?” I asked, not knowing what to expect.
“When his friends said, ‘Hey, calm down, relax, enjoy yourself,’ he
responded in all seriousness, ‘So what do you expect from me? I’m Italian!
I’ve always been that way!’ Now you tell me what his being Italian has to
do with choosing to be impatient! I checked what being Italian meant in
reality, and it has nothing to do with his explanation. It means, ‘from Italy, acountry in southern Europe.’ Nothing more, nothing less. But he uses it as
his blame source.”
I smiled. “Y ou’re correct, Eykis. People often blame their cultural
heritage for their personality quirks. I guess it’ s just easier than taking
responsibility for them. I’d never really thought of it before,” I confessed to
her, “but people here do have a lar ge say about their own personalities.”
“On Uranus,” she said, “people aren’ t given a choice in such matters.
They are assigned the kind of personality they will have. But here it’ s
entirely up to each individual to choose what he would like to be. At least
that’s what I have observed. Y et people act as if they had no choice at all in
the matter.” She was talking faster again, which she did when she wanted to
hammer home a point.
“I’ve heard people blame their parents, their birth order, their ethnic
background, their childhood, and on and on. Y et according to my
investigations, it seems that even as very young children all Earthlings
have, and always did have, the ability to use their corner of freedom, that is,
to choose their thoughts.”
“But surely, Eykis, you don’ t think that Earth children choose their
personalities? Don’ t you think parents do in fact shape and mold their
children and, in fact, are somewhat responsible for what they become?”
“My observations are admittedly limited. I’ve been studying your planet
full-time for less than ten days. Nevertheless, I don’ t see the validity of the
beliefs expressed in your question,” she said.
“How so?” I asked, listening most intently.
“I’ve observed lar ge and small families, where, for example, an alcoholic
father is abusive to all his children. Some take it seriously and are afraid,
others ignore it, and others blame him for their shyness. T o me, if he were
in fact creating their personalities they would all be what he wanted them to
be. Y et each one is unique. Each reacts separately to his behavior. Even as
children they choose how they think. But that’ s not the tragedy. The
problem surfaces when they grow up and look back to their childhoods for
explanations (that is, blame) of their adult lack of fulfillment, or
unhappiness. Instead of saying, ‘As a child I chose to react this way or that
way, and perhaps I didn’ t know any better then, however I do know better
now, and if I don’ t like something about myself today I can’ t blame daddy,
because if I did then I would be saying that I can’ t get better unless he
changes.’ On Earth, what daddy did is over as far as I can tell, so blaminghim is, again, simply incorrect. He didn’ t do it to you even then—you chose
your childhood reactions. And if you continue to believe he did, you will
only remain unhappy.”
“But,” I of fered, “wouldn’ t an understanding of what he did help you to
change more readily?”
“Why, of course, but it’ s not an understanding of what he did that you’re
after. It’s an understanding of what YOU did that really counts. Saying ‘My
father ’s alcoholism made me what I am today’ is not an understanding. It’ s
an excuse, and an incorrect one at that.”
“Then what would a correct understanding be?” I asked.
“Very simple,” she stated. “‘My childhood reactions to my father helped
to create what I am today. It’s not his fault, he was only doing what he knew
how to do. How can you ask any more of anyone than that? If shyness is my
problem and I don’ t like what I’ve made of myself, I’m going to change
being shy by practicing new nonshy behaviors.’ Now on Uranus, with the
benefit of rewind, guilt-prodders, and re-do, we could fix that up fast.”
She’d done it again. She had cut through the wishy-washy blameful
thinking. Her sensible, razorlike logic kept her from employing excuses.
Here on a planet where free will and personal choice are the only reality,
she simply couldn’ t find any rationale for blame, particularly since she
resided on a planet where free will was not taken for granted, and blame
was dispensed by external sources. No matter how long we talked, she
remained at a loss to explain why anyone would ever blame, when the
results were always so destructive to the one doing the blaming.
We talked for many hours that day. I felt a new sense of awareness about
my own potential for fulfillment and happiness. She was not critical of us,
but thrilled and amazed at the abundance of our opportunities. She was such
fun to be with. I would laugh with her at the folly of our ways, as she
pointed to the significant dif ferences between her reality and my own. I
laughed hard when she told me about having overheard a conversation
related to complexes.
“I heard a woman telling her ‘shrink’ that her husband had given her a
complex and that consequently she felt inferior. She was blaming her
husband for her feelings of inferiority, but I was getting used to this by
now.”
“What was it that you found so objectionable, if you expected her to
blame her husband anyway?” I asked.“At that time I wasn’ t aware that you can’ t enter a complex encounter
study,” she explained.
“What do you mean, complex encounter study?” I asked, surprised again
by Eykis’ seemingly impossible conclusion.
“On Uranus, if you want to deepen your relationship by working through
a complex, you go to the Department of Encounter at the university and
register for a complex encounter study. They issue one per spouse and you
can earn credit toward a psychology degree while learning more about each
other,” she explained.
“Have you ever received a complex?” I asked Eykis.
“Why, certainly, my husband gave me one, for my breasts, many years
ago.”
“And how did it work? What did you do with the complex?” I asked
impatiently.
“Well, I kept it for three years. Imagine, for three years I had a complex
about my breasts. But that’ s the maximum time under the law for retaining
a complex given by your husband,” Eykis responded.
“But what was the complex? What did you do with it?” I asked.
“Well, I wore special underwear for three years. That reminded me to go
around telling others about my inadequate feelings regarding my breasts. I
looked in the mirror and felt inferior, all the things you do when your
husband gives you a complex for your breasts.” She was brutally serious.
“You must have been happy when the three years were up and you were
finally rid of that complex,” I said sympathetically.
“Well, I was pleased to earn the credits and I did acquire some insights
into my husband’ s attitudes. Complex encounter study is simply a part of
our educational system in the psychosexual department. When you enter a
study project you accept it as basic to the learning technique. Besides, I
gave him a three-year complex for a little portion of his anatomy, so it all
worked out, as complexes usually do.”
“Then you must have been in shock when you heard that woman telling
her shrink about her husband giving her a complex, when they can’ t
literally be purchased here as they are on Uranus,” I asked.
“Of course I was shocked. I went to all the department stores asking for
the ‘complex department,’ and they all thought there was something wrong
with me.”The image of Eykis asking information-booth clerks for the ‘complex
department’ was hilarious. W e both laughed out loud at the absurdity of
shopping for a complex. And yet the woman in her therapist’ s office really


ale-ncy in the hydrogen bond and the proper
tics of water and ice. Proc. Roy. Soc. London A247:481, 19S8.
32. Gallagher, C. H., Judah, j. D., and Rees, K. R.: Enzyme
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qvjst & WikseiJ, 1966.
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mcmbnoes. Trans. Faraday Soc. S9: 1918, 1963.
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49. Loeb, I.: On the cause of the influence or ions on the rate of
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 with a base.
When the valve is open a current will, of course, flow
through the circuit. The bulb may light, representing
Principles and conseque nces of BCEC 327 a b 'I/
Ughting lamp- =-----~ tion of htgh current density
,. ·~ Section of physiologic stimulation?=:::==-Fig. XV/ll: S. Suggested
possible ime:raction between two
org3ns o~er Vo.:x:ular -Ductal
Closed Electric Circuits
(VDCEC). For explanation, see
text.
Sugoested redox
reaction s at vascular
organ interphases
a section in which the density of current is high. Fig.
XVIII: 5 b represents a biological analogue of Fig.
XVIII: 5 a. Two organs are shown, one containing
base, the other acid. Valves are also included in the
ductal part of tbe circuit, which is completed by vascu
lar branches to the two organs. When the valves open,
iortic transports will be induced in this closed circuit,
which may give rise either to undesired or beneficial
physiologic effects. Thus, after neurogenic triggering
of acid production in organ I, an operting of valves I
and II could induce functional activities in organ II
over this vascular-ductal closed electric circuit.
H. Acupuncture
The peculiar old Chinese method of acupuncture may
also relate to the BCEC principle. The author's ac
quaintance with this method of healing by percutan
eous insertions of ftne ·needles is mainly limited to
information from periodicals and other literature ( 48,
59, 90). Recent reports by scientifically trained, west·
em physicians support the idea that acupuncture can
not simply be dismissed as psychological hocus-pocus.
Dcncficial effects arc reponed in many disorder$, ina
eluding asthma, headache, insomrtia, and muscle and
joint pains (59). Most dramatic are reports of major
surgery, including thoracotomies and laparotomies,
performed under anaesthesia by acupuncture. As long
as no rational explanation for acupuncture is present
ed, it is understandable that scientifically trained phy
sicians may be reluctant to use or accept its tcch
rtiques. The physiological mechanisms involved are
328 Principles and consequences of BCEC probably too complex to be explained in a simple way.
The concept presented in this volume that tissues
polarizt and interconnect via biologically closed elec
tric circuits does, however, offer the possibility of a
rational approach toward understanding the mecha
nism of acupuncture.
Needles introduced under skin can level locally the
electric potential of the subcutis. Different parts of
this organ in dogs were found to differ in their local
quantities of iortic charge (Chapter VI, page 53). Intro
duced needles were found capable of levelling these
differences. However, the levelling by needle was also
shown to be reversible as an effect of spomaneous
generation of charge. Prolonged levelling of many re
gions in the subcutis can even markedly reduce subcu
taneous potentials to a level at which tissue colloids
will then precipitate (75). Such a prolonged and exten
sive lowering of the electric potential of the subcutis
may therefore be dangerous.
The author had the opportunity to attend a demon
stration of acupuncture anaesthesia at the Internation
al Congress of Cardiology in Tokyo in 1977. Connec
tions like those in the experiments of Chapter VI were
used. A. grounded external wire connected the intro
duced needles. One needle was introduced in the skin
behind an ear and one in the subcutis of the back of
the ipsilateral hand. "Stimulation of the ac-upuntture
points" was then performed through a source of direct
current connected with wires to the two needles. The
subject reponed local sensation of anaesthesia. Appar
ently separation of ionic charges had been induced
between the needles in the electricall y interconnecting
tissue, which should interfere with its normal func
tion.
Insertion of only one needle is also sometimes used •= redox reactions at metal surfaces
Fig. XV/11:6. Acupuncrure : suggested basic mechanism is
illustr.ned in Figs. XVIII: 6-8.
Two adjoining muscles are separated electricaiJy by their
fibrous fasciae. One muscle is injured locally. Secondary ef.
fccts develop locaUy around the lesion, e.g., oedema and
compression by blood clots (arrows). These effects interfere
with the local VICC function of the injured muscle, restrict
ing exchange of materials in the process of healing.
A needle introduced through the skin and normal muscle
into the injury wiU now create new closed circuits, in which
the needle connects vascular and intcntitial channels in the
injured region to corresponding channels in the normal mus
cle. The new circuits enhance specifically the exchange of
ions and transport of wate.r. The driving electromotive forces
of the circuits derive from the differences of electric potential
between the injured and normal tissues. Redox steps at met·
in acupuncture therapy. The principles of BCEC and
differences of electric potential in tissues also offer a
possible rational explanation for the effects of single
needle acupuncture, as follows:
Electrophoretic transports may lead to the develop
ment of muscular fasciae by depositing products of
polarization on the surfaces of muscle bundles, form
ing electricalay insulating sheaths. Fig. XVIII: 6 shows
a locally injured muscle. The injury is healing slowly
because avaibble vascular and interstitial channels are
functioning inadequately, e.g., by thrombosis, oedema
or compression by blood clnts. Such interferences ap
ply to diffusion and electrical, matrix-mediated trans
port of water and other ergons as well as to exchange of
ions. The degrading processes of the injury supply the
driving force for a VICC, but this energy potential is
now inefficient. A metal needle introduced through
normal tissues into the injury will create new path
ways, more efficient than previousl y, for exchange of
energy and material between the injured and normal
tissues. This increased efficiency is possible because
the needle connects in parallel all electrically func
tioning vascular and interstitial branches around the aJ.electrolyte interfaces are indicated by x. The acupunctu·
rist's characteristic twirling of the needle should improve
flow of current through the circuits insofar as the twirling
movements may loosen any material deposited on the surface
of the needle. In case blood vessels arc unavaibblc for BCEC
flow, the needle must penetrate normal tissue where inter·
connecting lymphatic channels are available (possibly equal
to an.. acupuncture meridian ").
An additional way to influence the healing process may be
to connect one pole of an electric battery to the needle in the
lesion and the other pole to a needle placed in a "meri
dian" (possibly a lymphatic-interstitial conducting branch)
leading to the injured tissue. Closing of this circuit should
then correspond to the acupuncturist's "stimulation of the
yin :and yang of a meridian''.
injury. The exchange of material between the injured
and surrounding tissues is thereby enhanced.
To facilitate understanding of the proposed explana
tion of acupunctu re, a self-driving system (Fig.
XV111: 7 a-d) and a driven system (Fig. XVIII: 8) will
be presented.
In Fig. XVlll: 7 a, two metal electrodes (Cu and Zn)
are inserted into an electrolyte in two rubber bags
(corresponding to the fibrous, electrically insulatin.g
fasciae of the muscles in Fig. XVIII: 6). The comems
of the bags are connected by a communicating "ves
sel". Short circuiting of the metals over a cable pro
duces flow of electrons in the metallic part of the
circuit and flow of ions in the electrolyte. The poten-.
tial differences between the metal electrodes and the
electrolyte create the driving force.
In Fig. XVIII: 7 b, the ionic transportS are blocked,
as by experimentally clamping the communicating ves
sels. In Fig. XVIII: 7 c, a metal needle is introduced
through the two rubber bags, restoring the transport
of current in the closed circuit. Redox reactions in this
case take place not only at the electrode-electrolyte
interfaces but also at the needle-electrolyte interfaces.
Principles and conseque nces of BCEC 329 a '' '' b
',,/
c'
Ele-ctron low No CUffent flow E*tron flow
Cu n
Communicating
vettel Blocked
communication · Short-cirCtJiting metal
needle reatorH flow
of current
d
• • redox reactions
at metal-electrolyte
interphases
Electron flow in metal
Capillary membt'anes


 the Work  your  Beloved  Saint  Germain  has
brought  forth  to you,  is producing  such  tremendous  results
today.  The  puny  mind  of mankind  which  criticizes  and
condemns  His  Work,  will  one  day long  to have  It, when
it is too late.  I plead  with  you,  do not be so foolish.  If you
do not care  for a thing,  at least  do not condemn  it, then  you
have  saved  yourself  much.  No one in the Universe,  not even
Ourselves,  wants  you  to do something  you  do not want  to
do. Therefore,  you  are Free  Beings,  except  with  each  other.
You are not willing  to give  each  other  Freedom,  so of course
you do not have  It yourself!
Now  realize,  beloved  students,  friends,  relatives  and  fel-
low associates;  if you want  your  Freedom,  you  have  to give
Freedom  to every  one  else  you  know.  Unless  you  do, you
will remain  bound  yourself,  for It is the Law  of Life.  There-
fore,  profit  by This  Wisdom  which  We give.  There  are no
mistakes  in It. It is mankind  in its bondage  who  needs  Free-
dom.  If We are willing  to attempt  to give  Our  Assistance,
mankind  should  be willing  to accept  It; at least  enough  to
try It out and  see whether  It will  not produce  definite  re-
sults.  That  at least  should  be the logical  activity  of mankind.
In the activity  of your  physical  life,  if you  are not quite DISCOURSE  XXII  313
familiar  with  a thing,  you  experiment  and  see whether  it
is useful  to you.  In the Great  Laws  of Life,  when  presented
by Those  who  have  set Themselves  Free  by This  Identical
Application,  mankind  ought  to be willing  to try It out and
see. Fortunately,  great  great  numbers  of mankind  have
been  willing  to try It out and are having  Freedom  now.
From  Our  Standpoint,  Beloved  Ones,  and  I speak  of it
only  for your  encouragement—if  you  cannot  see the Ex-
ample  of the Messengers,  then  there  is not a great  deal  of
hope!  They  have  stood  against  the greatest  fierceness  ever
projected  at two human  Beings;  yet they  remain  untouched,
because  they  must  be the Example  of the Law  to mankind.
As students,  you  are expected  to become  the Same  Ex-
ample  to your  fellow-man.  Therefore,  you  must  study,  ap-
ply the Law  and  prove  the Law  to yourselves;  which  gives
you the confidence  to say to your  fellow-man:  "I know  the
Law,  because  I have  proved  It." Every  one of you can do it,
for I say to you,  no human  Being  in embodiment  in this
world  can prove  This  Law  wrong;  and anyone  from  a child
six years  old on can prove  It Right,  if such  a person  really
wants  to.
That  is why,  you are not dealing  with  a questionable  ac-
tion of Life;  you  are dealing  with  the Powerful  Almighty
Law  of your  own  Life,  which  is actually  beating  your
Heart.  It will  give  you the strength  and  power  in your  Call
to the Presence  of all Life,  to win  the Victory  over  all con-
ditions  which  are before  you.
Let us anchor  It so strong,  tonight,  within  your  feeling 339 THE  "I AM99  DISCOURSES
world  for constant  action,  that  you  never  forget  It. Your
Call to your  Life  never  failed  in the world,  never  could.  If
you follow  your  Call  with  doubts  and let human  conditions
and suggestions  of mankind  rush  in upon  you;  if you  re-
spond  to them,  instead  of standing  with  your  Call  and  the
Presence  of All Life,  you are very  apt to be disappointed.
Remember,  you  are the Authority  in your  world  and  no
one else!  Not  your  dearest  friend,  not your  husband  nor
wife  can say to the other  what  you  shall  do; for those  who
bind  are thus  bound!  Remember  THAT!  Beloved  Ones.
Say not to your  fellow-man:  "DO  THUS  AND  SO."  SAY
TO YOUR  FELLOW-MAN:  "THE  BLESSINGS  OF
THE  ETERNAL  LIGHT  OF GOD  REST  UPON  YOU.
GO FORTH  THE  VICTORY  OF LIFE"!  THEN  YOU
WILL  HAVE  FULFILLED  YOUR  OBLIGATION
TO YOUR  FELLOW-MAN;  BUT  EVERY  WORD,
EVERY  FEELING  OF  CRITICISM  YOU  PASS  TO
EACH  OTHER,  YOU  ARE  SETTING  YOURSELF
INTO  GREATER  BONDAGE.  DON'T  FORGET  IT!
I say to you  Beloved  Group  Leaders,  not only  here,  but
everywhere  in America  and  the World:  as you value  your
existence,  as you  value  your  Progress  and  Freedom,  don't
criticize  other  Group  Leaders;  don't  criticize  students  of
other  Group  Leaders;  DON'T  CRITICIZE  EACH
OTHER,  FOR  ANY  REASON  WHATSOEVER!
THEN,  YOU  WILL  FIND  YOUR  FREEDOM
QUICKLY.  Whether  it be person,  place  or condition  mat-
ters not.  It is the quality  which  you  generate  and  set into DISCOURSE  XXII  315
action  in your  own  feeling  world  that  always  deprives  you.
Let everyone  understand  It tonight  and  while  human
creation  is being  dissolved  for you,  let This  Charge  go into
your  world  and  stand  there—the  Ascended  Master  Self-
luminous  Intelligent  Substance  for action,  which  you  can-
not requalify.  In having  removed  for you  the substance  in
your  Life  which  you  could  requalify,  should  you  not  be
grateful  to Life,  which  has called  Us into  action  to render
This  Service ?
All you  are or ever  hope  to be, depends  upon  your  ac-
ceptance  of This  Light,  your  own  "Beloved  Mighty  I AM
Presence";  and  your  willingness  to apply  the Law  set before
you. In the comfort  of your  own  city,  I have  brought  to
you, that  for which  mankind  has  searched  for centuries.
Many  of you  I see appreciate  it greatly;  therefore,  to you
be the Freedom  of Life!
Beloved  Ones,  in all which  exists  upon  This  Earth  or
within  the human  octave,  there  is not one  thing  of impor-
tance  except  your  Life.  You  have  given  authority  and  power
without  limit,  to everything  in the world  but  your  own
Life!  Then,  you  wonder  why  you  are not Free,  or why
you are in distress  and  limitation.  Do you  not see,  as you
have  looked  upon  human  creation,  you  thought  it was  the
authority  and  power;  giving  it your  Life,  to send  back  its
discord,  limitations  and  distress  to act in your  world ?
Look  how  quickly  the whole  world  of the Messengers
reversed,  when  they  began  to refuse  acceptance  of the hu-
man  creation  and  outer  appearance  in their  world.  When 3I6 THE  "/ DISCOURSES
they called  the Great  Presence  of Life  into  action,  see how
quickly


 that nobody had ever explained why she experienced these
symptoms, what was happening  in her body to make her feel this way. Now
she understands that her feelings of breathlessness are largely caused by the
drop in CO 2 during the premenstrual phase of her cycle.
Emma’ s PMS has not completely disappeared, but every month her
symptoms are less severe and more manageable. She has lost the extra two
kilos she was carrying, she no longer has dramatic mood swings or brain
fog, and her bloating is much less extreme. Her quality of life has improved
because, in her words, she has much less of a battle to fight each month.
For wom en who suffer from PMS, the connection to hyperventilation is
big news. It means that many symptoms previously believed to be hormonal
and unavoidable are actually the result of a hormone-driven change inbreathing pattern s. That is something that can be addressed with breathing
exercises and by moderating blood sensitivity to CO 2.
If you suffer from PMS, keep an eye on your breathing. If your BOL T
score decreases,  your breathing gets faster, or you experience air hunger,
then practice breath holds, begin  light, slow, and deep breathin g, and work
to restore full-time nasal breathing. That should help relieve your
symptoms.
HOW PREGNANCY AFFECTS BREA THING
It makes sense that breathing would change during pregnancy. After all, you
are now breathing for two. Oxygen demand is higher due to a 15% increase
in metabolic rate and a 20% increase in oxygen consumption.11 The space
within the abdominal cavity, where the diaphragm rises and falls, becomes
incrementally smaller as pregnancy progresses. The increase in sex
hormones in the system leads to a significantly higher incidence of
hyperventilation,12 Early on, there is a rise in minute ventilation of around
40% to 50%,11 levels of blood CO2 drop, and the ventilatory responses to
hypoxia and hypercapnia increase13.
The changes in pregnancy that lead to hyperventilation are believed to
be caused by a heightened response to blood CO2. There is a close
relationship between blood sensitivity to CO2 and the relative ratio of the
hormones, progesterone, and estrogen. As well as maintaining pregnancy,14
progesterone acts as a respiratory stimulant in men and women. Levels of
the hormone increase around 100-fold during pregnancy.15
Sex hormones are instrumental in respiratory changes during pregnancy.
Even back in 1979, researchers reported that the respiratory response to
pregnancy was “largely mediated by the action of proges terone and,
perhaps to a lesser extent, estrogens, at least in the first and second
trimesters.”16 Estrogen, which increases around 80-fold during pregnancy,
is known to improve the functioning of progesterone receptors.13 The 1979
paper stated that breathlessness during pregnancy is likely to be caused by
hormones, but at that time, the relationship between hormones, functionalrespiratory change, and the development of symptoms was not clearly
defined.16
More recent work has demonst rated that hyperventilation at rest, even
during the first trimester of pregnancy, is linked to an increase in ventilation
with no change in respiratory rate.17,18 It is now understood that
hyperventilation during pregnancy is caused by alterations to the blood
acid-base balance, cerebral blood flow, metabolism, variations in sleep
patterns, and changes in the central chemoreflex drive to breathe, triggered
by the increased concentration of sex hormones.12
There are, of course, mechanical factors to consider too. For instance, as
the size of the fetus and therefore the uterus increases, there is progressively
less room for the breathing muscles. During the second half of the
pregnancy, residual lung volume decreases by as much as 22% and
respiratory resistance becomes greater. The diaphragm is displaced upward
by abou t five centimeters, increasing its ability to generate tension as
muscle fibers lengthen.19 The diaphragm may have to work harder as load
increases, but widening of the chest prevents further loss of lung volume.20
The gradual extension of the abdominal muscles causes their fibers to
lengthen by up to 115%, their thickness reduces, and their angle of function
changes. This inhibits their ability to stabilize the pelvis—which may be a
factor in back pain during pregnancy.19.
Around 70% of healthy pregnant women report breathlessness during
their daily activities. This often begins during the first trimester, suggesting
that mechanical changes to the diaphragm and lungs are not to blame. It is
more likely that breathlessness is caused either by hyperventilation
associated with pregnancy or by a heightened perception of respiratory
discomfort as the result of increased ventilation.
Not surprisingly, the incidence of sleep-disordered breathing increases
among pregnant women. The physiological and anatomic al changes
intrinsic to gestation can unma sk or exacerbate obstructive sleep apnea
(OSA).21 If this is left untreated, the limitations in upper airway flow can
lead to serious consequences for both maternal and fetal health. While not
the focus here, it should be noted that, generally in the realm of respiratory
disorders, uncontrolled maternal asthma has been found to be associated
with an increased risk of spontaneous abortion.22Healthcare providers should screen expectant mothers for OSA to
ensure the well-being of both mother and baby. This is especiall y important
in preeclampsia, a primary cause of maternal and fetal illness and mortality,
which sleep-diso rdered breathing has been proven to increase the risk and
severity of. It is believed that the repetitive limitations to airflow that occur
during sleep-disordered breathing are linked to surges in nocturnal blood
pressure and poor health in both mother and baby—and may be just as
damaging as full apneas.21
One 2016 paper about OSA during pregnancy describes sleep apnea as a
modern epidemic.23 It is now accepted that the condition is widespread in
women, particu larly during pregnancy. According to curren t evidence,
sleep-disordered breathing is present in 50% of high-risk pregnancies and in
15% of otherwise healthy, obese  pregnant women. It should be no surprise
that pregnancy contributes to sleep disorders. By its nature, it causes
anatomical, physiological, and hormonal changes, including narrowing of
the uppe r respir atory tract, which can increase the risk of OSA or worsen
existing apneas.24
During pregnancy, OSA contributes to a five-fold increase in maternal
mortality due to complications including pulmonary embolism23 (a
blockage of an artery in the lungs). A 15-year study of matern al deaths in
Michigan found a connection with OSA and sleep-disordered breathing and
demonstrated that, even after the birth, OSA presents a risk for women.25
Maternal OSA has also been linked to poor fetal outcomes, fetal growth
restriction,23 low birth weight,26 preterm delivery,23 cesarea n sectio n, and
preeclampsia.27,28 It has been connected to a low Apgar score in babies in
the five minutes after delivery.24 The Apgar score is a generalized measure
of health  that assesses appearance (skin color), pulse (heart rate), grimace
response (reflexes), activity (muscle tone), and respiration (breathing rate
and effort).29 A 2012 study set out to determine whether poor pregnancy
outcomes were related to OSA. It concluded that babies are at an increased
risk of complications in the areas previously listed when the mother has
sleep apnea. This can impact the health of the child long term.24
Children born significantly preterm commonly suffer from medical
problems and growth restrictions in early childhood.30 They frequently have
lower weight, height, and head circumference than their classmates. Thepreterm children were much more likely than normal term children to have
serious dental malocclusions, and deep bite and overjet were also
prevalent.30 According to pediatric dentist Dr. Kevin Boyd, restricted fetal
growth can cause problems that will result in suboptimal airway  health once
the baby is born. In Chapter Eight, we discussed how dental problems and
compromised airways in children can lead to childhood mouth breathing,
and subsequent cognitive, developmental, and behavioral issues.
When fetal development is poor due to frequent drops in blood oxygen,
as can be the case for mothers with OSA, the baby may have cognitive
problems that progress into child hood and may not receive appro priate care.
A 2020 review confirmed that children with restricted inter-uterine growth
and small birth weight had significantly lower cognitive scores than those
born at an average gestational age.31 While these children had similar
cognitive scores to those born preterm, they were unlikely to receive the
follow-on care or to be included in the rehabilitation programs that are
available to preterm babies.31
Another review explored the role of placenta health in chronic  disease
later in adulthood.32 Much research has demonstrated how low birth weight
contributes to the onset of certai n diseases, including obesity, heart disease,
stroke, and diabetes. Chronic hypoxia and elevated stress levels, both
symptomatic of sleep apnea, cause changes to the organs of the unborn
baby. The review cites a study of 187 men and 47 women that found that
sudden


 1920."
The epidemic wore itself out in two years and the vaccinators claimed that it was the
serum that arrested it. If vaccination could arrest an epidemic at all, it should - certainly
do it in less than two years. If there had been no vaccination at all there would have been
a much lower smallpox rate as is proved by world records where the facts are not
falsified.
The fact that there was less smallpox the following year was no proof that vaccination
curbed it. Isn’t it quite logical that all those who were in a condition to develop it did so
during the long two year epidemic, so there would not be many to contract it the
following year?
The following report put out by the League of Nations’ Health (?) department is a typical
example of how the medical schemers influence the average, unthinking person with
data that appears to be true and convincing.
"NORTHERN AFRICA — As vaccination progresses, the most remarkable success is
being achieved in Egypt which in 1926 had 2,677 cases with 544 deaths. But in 1930 it
(smallpox) caused only 14 cases without deaths... This is undoubtedly due to the
vaccination campaign begun at the end of 1925 and completed in 1926. Approximately
14,600,000 vaccinations were performed, thus reaching practically the whole
population."
Here we have a number of statements that are hard to reconcile with known facts. For
instance: (1) In June 1925, the population of Egypt was estimated to be 13,964,900 yet
the report said they gave 14,660,000 vaccinations. Since there are more vaccinations
reported than people, either the figures are fabricated or the vaccinators didn’t really
believe in vaccination and knew it would not protect for even one year so they re-
vaccinated thousands of people with the vain hope that the repetition of failure would in
some way reap success.
(2) In the first report they blamed the frequent outbreaks of smallpox on the claim that it
was impossible to enforce vaccination on all the people. Yet their figures in the second
record showed the number of vaccinations exceeded the population.
(3) The first report stated that their widespread vaccination campaign in 1920 which
reached 5,500,000 people had completely arrested smallpox and the following report of
1931 made it clear that the complete and thorough vaccination campaign succeeded in
conquering smallpox, even to the point where there were no deaths at all from that
cause. This type of propaganda has a tendency to lull the people into a sense of false security which leaves the real cause of disease unchecked. Let’s follow the record a little
farther and see what happened.
The five and a half million vaccinations in 1920 were supposed to have brought
smallpox under control, yet in 1926 (only 6 years later) the second report tells of a
sweeping smallpox epidemic in which 2,677 were stricken and 544 died.
In spite of the 5,500,000 vaccinations in 1920 and the 14,600,000 vaccination in 1926
and all the vaccinations in the intervening years, including the compulsory vaccinations
of all infants, there occurred another larger and more terrible smallpox epidemic in 1932
(only 6 years after the alleged complete control of smallpox in Egypt). This sweeping
epidemic continued for two years, aggravated, of course, by the meddling vaccinators.
By the end of 1934, 7,650 cases had been reported of which 1,373 had died. Where is
the remarkable success of vaccination boasted of by the medical faction of the League of
Nations?
"These figures speak for themselves and eloquently proclaim the utter futility of
vaccination as a preventive or mitigant of smallpox." ( Swan — "The Vaccination
Problem" — p.291.)
LEAGUE OF NATIONS HEALTH COMMITTEE IN THE DARK
In their monthly Epidemiological Report (RE 132) dated Nov 15, 1929, this one time
great organization revealed its biased confusion on health matters by stating:
‘It will therefore be plain that, if the conclusions are to be accepted, and allowing for
individual peculiarities, re-vaccination should be repeated, three or four years at least, or
even more often."
Joseph Swan comments on this in his book ‘The Vaccination Problem’ page 288 by
saying ‘All these demands for frequent re-vaccination may be to an absurdity by asking
a simple question — ‘How is it that in England, abandonment of even primary
vaccination by approximately half the parents during the past 25 years, and the almost
entire neglect of re-vaccination at any age, have been accompanied by the lowest
smallpox mortality rate on record?"
After smallpox vaccination was found to be so financially profitable doctors and serum
manufacturers, serums for other diseases were invented and enforced with the same
financial increase but also with the same decrease in the elimination of the disease.
Diphtheria is one of the most notable examples of this.
The following table is one of the many records that show how the unvaccinated diseases
declined more rapidly than those that were supposed to be wiped out or controlled by
vaccines. (This report was compiled before serums were invented for the other diseases
shown.)CHART SHOWING DECLINE OF DISEASE WITHOUT V ACCINATION (England
and Wales) Death-rate per million children living. (Ages, between birth and 15 years.)
20 year periodsMeaslesScarlet FeverWhooping
CoughDiphtheria
1861-18801,0621,9731,344932
1881-19001,149   5851,104838
1900-1920   877   197   684504
1921-1940   297     50   294293
1941-1948     62     69   121105
Here we see that  measles decreased 94.1 per cent during this period;  scarlet
fever decreased 99.7 per cent;  whooping cough  decreased 91 per cent while  diphtheria,
the disease that was supposed to be conquered by serum immunization decreased only
88.8 per cent which was the least of all. If left alone it would have declined at the same
rate as the others, or even faster because it was the least prevalent.
It will be noted that in 1861 diphtheria was the least fatal of the children’s diseases. But
according to this report of the Ministry of Health, the 1948 record shows it to have
increased to the second most deadly of the children killers with its 105 deaths per
million, while whooping cough was only slightly higher with 121 deaths.
Another report issued by the British Ministry of Health gives the diphtheria death-rate
from among 4,000,000 children who were  not immunized. It gives a five year period
(1945 to 1949) in which the diphtheria death-rate declined from 551 cases in 1945 down
to 63 in 1949. What caused this phenomenal drop of 87 per cent in only five years when
the record of immunized children showed a decline of only 88 per cent in an 87 year
period of immunization? The credit cannot be claimed by the serum makers because
these children were not "protected" (?) by any vaccines.
The Ministry of Health attributed the rapid decline of the other diseases, to
improvements in sanitation, nutrition, housing, education and social conditions, but
diphtheria and smallpox were claimed to have declined because of "prophylactics." If
vaccination and immunization were preventives of smallpox and diphtheria they should
at least keep pace with the decline of other diseases.
IMMUNIZATION INCREASED DIPHTHERIA IN SOME COUNTRIES
Although France had rejected immunization after seeing the disasters that followed its
use she was pressured into submitting to it after German occupation. By 1941 most of
the French children had been inoculated after which the diphtheria incidence rose to
13,795 by the end of that year. By 1943, diphtheria had increased to 46,750.
At the beginning of the Second World War immunization was made compulsory in
Germany and the diphtheria rate soared up to 150,000 cases (1939) while in
unvaccinated Norway there were only 50 cases.Space in this chapter does not permit the reviewing of the numerous records that
condemn immunization. More on this subject will be given in the chapter on
DIPHTHERIA AND IMMUNIZATION in Book II.
DECLINE OF V ACCINATION IN UNITED STATES
The over-all picture for United States has been toward a steady decline in smallpox since
the gradual abandonment of vaccination laws in the various states. Only a few of the
more backward states and some of the medically dominated institutions and businesses
still impose compulsory vaccination laws on the people. In 1902 when vaccination was
endorsed by the majority, the death-rate from smallpox was 2,121. By 1910, vaccination
disasters had caused it to lose favor to such an extent that the smallpox death-rate
dropped down to 202. The serum makers used the frenzy of the First World War to work
up a nation wide vaccination campaign that raised


 asneed
arises. While oxidation warms thebody,evaporation (asinsweating) cools it.These
physiological processes arecarried oninrelation tovital wants. The human body,to
narrow ourconsiderations atthispoint, isbased upon asystem ofself-regulation and
equipoise, anditstemperature relations arebeautifully provided for.Inacool atmos-
phere lessheat islostbyevaporation andmore produced within thebody,while areverse
process is seen in a warm temperature.
Inallchanges oftemperature outside thebody,some compensatory effortisrequired.
Butifourother relations arecorrect, theinternal heat-regulating capacity ofthebody
willbeefficient. Themaintenance oftheheat-making mechanism ofthebody isanin-
dispensable condition ofhealth. Feeble andsick individuals who find itdifficult orim-
possible tomaintain normal temperature inacold climate need tobekept warm. Chilling
inhibits allfunctions oflifeandreduces their already greatly reduced stock ofenergy.
Theescape toawarm climate isnomere luxury forsuch persons. Warmth ofsome de-
gree iscertainly anormal requisite oflife. Butexperience andexperiment have shown
thatwhen thetemperature ofthesurroundings isoutofallproportion totheneeds ofthe
body andtoitscapacity toadjust itself, thebody must anddoes suffer.There isnotonly
discomfort, which normally causes ustoseek relief from extremes ofheat orcold, but
there is some expenditure of ener gy in resisting extreme temperature.
Inlands where fogs, frost anddarkness cramp theenergies ofman, aswell asin
regions where excessive andlong-continued heat depresses hisvital activities, lifeis
handicapped. Bymeans ofclothing, housing andartificial heating arrangements, weare
able toliveincold climates. Bymeans ofcooling systems andareduction ofclothing,
welivemore comfortably inhotregions andseasons. Butnone ofthese arrangements
areideal. Awarm climate serves man best; first-class habits ofliving enable himtolive
better in whatever climate he resides.Article #2: Are You Suited For Health by Mike Benton
Doyoudress forsuccess? Areyouafashion follower ora“clothes horse?” Isyour cloth-
ing bought for style and status or comfort and durability?
Like food, shelter andtheother necessities oflife,clothing canbeasnatural orun-
natural aswechoose. Justasthebusinessman who orders steak ataluncheon toimpress
others with hisfinancial success, there arepeople who wear thelatest styles inclothing
and name brands to make impressions.
However,from thebody’ sstandpoint, clothing serves twofunctions only: 1)Topro-
tectusfrom climatic variations, and2)Toprotect theskin from injuries. Clothing isnot
anecessity ifweliveinanagreeable climate andanon-threatening environment. Ifwe
need to cover the body, clothing should be chosen for only these reasons:
1.Comfort;
2.Environmental harmony;
3.Aesthetic pleasure.
Clothing iscomfortable ifitallows unrestricted natural movement. High-heel shoes
arenotcomfortable. They throw thebody outofalignment andplace undue strain on
thefeetandcalves. They make awoman’ snatural gaitintoawiggling, mincing move-
ment which prevents fullstrides. Neckties arenotcomfortable. They serve noprotec-
tivefunction. Instead, they may restrict circulation about theneck andcreate tension and
headaches.
Alltight clothing, beitjeans orpantyhose, prevent natural aircirculation over the
body.Vaginitis andyeast infections have increased asrapidly asthepopularity ofthe
smothering pantyhose. Allunderwear,especially,should beoflight natural fibers that
allow the skin to breathe.
Most shoes aremade from leather andaretightly-laced orhigh-topped. Again fresh
airisshut offfrom theskin andfungus andodors result. Belts bind thewaist. Brasieres
constrict thechest. Infact, fainting was very widespread inthenineteenth century not
because ofthegentility ofthewomen, butbecause thecorsets they wore were sotight
they could not take a deep breath.
The human metabolism depends upon thefree flow ofairover theexposed skin.
Tight, constrictive clothing blocks airandsunshine. Webecome trapped inanenvelope
of toxic gases emitted from the skin during its process of elimination.
Ifwedesire harmony with ourenvironment, wemust wear clothes made from natur-
alfibers. Synthetic materials donotallow theskin to“breathe” andareresponsible for
many oftheheat rashes experienced inthesummer.Theplastic diapers used onbabies
aretheculprits behind diaper rash. Ourskin isrepelled bythesynthetic clothes thatpre-
vent natural body moisture from evaporating.
Synthetic fibers arealsomade from non-renewable resources andharm theenviron-
ment. Such “natural” materials asleather andfursrequire theslaughter ofanimals, either
directly orindirectly.Wearing leather andfurs while espousing ameatless dietmakes
the ethical vegetarian an unconscious hypocrite.
This leaves uswith cotton, linen, straw,andwool asoptimum materials forclothing.
These arefrom renewable resources (wool does notinvolve thekilling ofthesheep), and
they allow theskin tobreathe. They require noundue exploitation oftheenvironment or
animals.
Aesthetic pleasure isalso avalid reason forchoosing ourclothes. Wehumans have
adeep love ofbeauty andthislove should beexpressed inourliving surroundings and
personal effects. Clothing should bepleasant totheeye, colorful, andpretty without be-
ingmerely ornamental. Beautiful clothes, ofcourse, cannot hide theugliness ofadis-
eased body or unhappy mind, nor should beauty be confused with fickle style.Themost aesthetically pleasing clothes arethose thataresimple andhave stood the
testoftime. Sexual attributes should notbeemphasized byclothing, norshould they be
hidden, unduly.Nopiece ofclothing intheworld isasbeautiful asthehealthy body.
Neither artifice nor deception can improve upon nature’ s work.
So, are you suited for health?
Youareifyouwear clothing made from natural fibers which arecomfortable, pleas-
ingtotheeye, andsimple. Give your body asmuch freedom from clothes aspossible.
Nudity,when weather andpersonal feelings permit, canbeanimportant factor inregain-
inghealth. Overdressing ismuch likeovereating—it weakens thebody’ snatural vitality.
Awarm smile, sparkling eyes, healthy hairandaradiant complexion arethebestat-
tributes in your wardrobe. The rest is only window dressing.
Article #3: Mental And Emotional Poise by Lee Bauer
Know Thyself!
Tracing Our Conditioning
I Really Don’ t Know
About Listening
There’ s More I Must Learn
Youmay eatthefinest food, getdaily exercise, sunshine, fresh air,pure water,proper
restandsleep, liveinanear-perfect climate, andyetbemiserable andunhappy.Why?
Because lifeismore than bread alone, more than creature comforts, more than well-dis-
ciplined physical health procedures. Totalhealth andwell-being depends upon somany
factors—each important andnecessary.Each demands ashare ofourtime andenergy.
But, unless wewatch ourmind andemotions atwork, ourpsychological responses, our
inner urgesanddemands, acomplete state ofhealth andhappiness willsurely elude us.
This istosaythatthephysical andmental aretiedtogether asone. They arenotseparate.
But, much ofthetime wetreat them asifthey were. Actually,wecanonly separate them
forthepurpose ofdiscussion. Since, asDr.Shelton hasremarked, “The human being is
aphysical, mental, emotional andspiritual unit, andnotamere bundle ofseparate and
more orlessantagonistic elements. Health isamatter ofvital, nutritive andphysical hy-
giene.”
Solet’sexamine thatpartofuswhich isnottoooften talked about atourconven-
tions, orwritten about inHygienic literature. Perhaps thismay bebecause ofthecom-
plexity,thevastness, andthedifficulty usually experienced intrying toexplain itsatis-
factorily.Bynomeans doIconsider myself anexpert inthisfield. Iammerely aby-
stander,noticing what isgoing onwith myself, wondering about it,andasking questions
which have ledmetosome rather satisfying answers over theyears. Iwould liketoshare
them with you.
Let’sbegin atthebeginning. What isitthatmost ofusareseeking? What arewe
after? Why isitthatweoften gofrom onereligion toanother? Why areweengaged
intrying different disciplines, gurus, masters andmystics? Could itbethatmost ofus
aresearching forapermanent state ofpeace, happiness, satisfaction, security,ortheul-
timate: God? Whatever itis,itisdescribed bymany names. But, since thename isnot
thething, itreally doesn’ tmatter what wecallit.Maybe we


, andit’stime wewere
told the truth, psychiatry as practiced today is falling apart at the seams.
Both psychiatry andpsychotherapy arebranches oforthodox medicine. Medicine
wasonce based mainly onmagic andstillis.Plato, theGreek philosopher,believed that
thewomb orhysteros hadastrong desire toproduce children. Ifitremained sterile for
long after puberty,itbecame temperamental. Itstarted toflow around, andhysteria was
attributed tothiscause. Hippocrates (theso-called Father ofMedicine) prescribed valer-
iantodrive thewomb back toitsrightful place. InEngland some physicians stillpre-
scribe amixture ofvalerian andbromide asatreatment formentally depressed women.
Valerian is a depressant!
Another example ofphysician—and drug—induced mental andemotional problems
wasobserved inasurvey.People who hadtaken barbiturates foroneyear orover had
chronic psychiatric andphysical complaints andmade increasing demands forbarbitu-
rates. Barbiturates make people more anxious and more depressed in the long run.
Harry Solomon, aprofessor ofPsychiatry atHarvard University,banned allbarbi-
turates, andhispatients became much more competent. Ithasbeen suggested andsus-
pected thatthetaking ofbarbiturates addles thebrains ofyoung human embryos and
affects theintelligence ofthechild. Yet,hospitals, doctors andpsychiatrists prescribe
these drugs inorder to“cure” depression, insomnia andanxiety.Treatment bydrugs is
nearly always assumed tobegood, both bythephysician andthepublic, until proved
otherwise—this takes some proving andsome time—meanwhile thedamage hasbeen
done.
That mental andnervous disorders spring outofourmisbehaviour inlifeandunnat-
uralliving habits, asmuch asphysical disorders, hastobedrummed intotheminds ofthepublic asmuch asintothemedical profession. Badnutrition; lack ofexercise; pollut-
edair;lack ofsunshine; insuf ficient restandsleep; enervation; andmental andemotional
habits; andthetaking ofdrugs, medicines andsocial poisons liketea,coffee, chocolate,
cocoa andalcohol, alllead totoxemic tissues, resulting inbreakdown ofbrain cells and
nervous tissues.
Instead ofdealing with these primordial causes ofourlack ofwell-being, themedical
profession doles outpills and/orsomany sessions ontheanalyst’ scouch, both causing
further trouble, apart from waste of time and money.
Nooneknows how much illness anddeath isattributable toalcohol. The middle-
course alcoholic hasnearly four times asmuch sickleave from work asdoes anaverage
person, andhislifeexpectancy isreduced bytenortwelve years compared with theav-
erage. InBritain, about 1%ofthepopulation, i.e.,nearly 350,000 people, arealcoholics,
andaquarter ofthese show mental andphysical deterioration. InAmerica, thepercent-
ageishigher,47%. Psychiatrists, with alltheir panhandling ofsubstituting onestimulant
foranother,onedrug foranother,areunsuccessful atstopping people from drinking. So
far, physicians have been more successful at causing addiction than at curing it.
Theblame fordrug addiction ofallkinds canandshould berightly laidatthedoor
of:
1.Physicians andtheorthodox medical profession forlulling usintoafalse sense ofsecu-
rity by drug dependence;
2.The manufacturers of drugs, alcohol and other poisons; and
3.The government which tolerates and even encourages sale of these commodities.
Drug companies arenotcharitable institutions. Ouraches andpains, ourmental dis-
comforts andourinsomnia aretheir gold. Notsurprisingly,their most profitable drugs
arethose thathave thepublic gently butsurely hooked ontaking them, asthey ensure
aregular andenthusiastic clientele. Thedrug companies, thebreweries andthetobacco
companies allexploit ouraddiction tovarious chemicals. Themind-bending process, al-
ready started from early childhood, getsitsfinal coup degrace with thestress, strain, rat
race, and political and social injustices of our modern-day society.Lesson 17 - Exercise And Its Beneficial Role In Nutrition
And Digestion
17.1. The Philosophy Of Exercise
17.2. Ef fects Of Exercise On The Bodily Systems
17.3. The Three Major Categories Of Exercise
17.4. Exercise And Nutrition
17.5. Questions & Answers
Article #1: Staying In Shape For Life By Richard K. Schmidt
17.1. The Philosophy Of Exercise
Inorder forhealth tobeachieved andmaintained, there must exist aproper balance be-
tween restandactivity.Ascertainly asrestfollows exertion, sotoomust activity follow
repose. Itisonourown twolegs thatprogress, growth, andtruehealth areachieved. If
weresttoomuch anddonotbalance ourrestwith theproper amount ofphysical activity,
we can never achieve and maintain our true health potential.
Normal physiological functioning within thehuman body isdependent upon nutri-
tion, drainage, warmth, andfreedom from violence. Inorder toinsure proper functioning
forallthecells, body fluids should beinperpetual motion. Exercise isessential inmain-
taining thisgrand vital circulation andingiving tone toallvital functions andperfection
toallvital changes. Italso secures aproper supply ofblood toevery partofthebody,
keeps thelymph moving normally andmaintains thegeneral health oftheentire system.
Exercise serves tostrengthen andnourish allthevarious organs andsystems ofthebody.
Itis,infact, themost important component oftheHygienic regime fordeveloping vital
tonicity fortheentire body.When exercise isneglected, allthevarious muscles, organs
andglands andthecirculatory andrespiratory systems become weakened andsluggish,
leading to a decrease in physiological ef ficiency.
Exercise ismuch more than simply developing strong muscles. Itisbody building
inthecomplete sense oftheterm. Every cellandfiber isinvolved. Theheart, kidneys,
liver,skin, hair,eyes, etc., including thebrain andnervous system, arestimulated and
strengthened inthese various functions. Thetone andquality oftheentire system isim-
proved. Theskeletal system, forexample, depends upon exercise inorder tomaintain its
size, strength, and physiological functions.
When apart oftheskeleton isplaced inacast duetoafracture, muscle tear,etc.,
inorder toprevent further damage andallow time forhealing, thebone andsurround-
ingmusculature begins toatrophy,reducing thesize andstrength. However,when the
castisremoved andmotion isonce again possible forthearea, themuscle andbones re-
spond byregaining their normal structure andfunction Thedevelopment ofrespiration;
thepowers ofdigestion andassimilation; andthestrength oftheheart andefficiency of
elimination depend largely upon physical exercise. Theblood andlymph improve, res-
piration is deepened, and the lung capacity is increased through exercise.
When aspecific part ofthebody isputinto action, thebody responds bysending
more blood, nutrients, andnerve energytothatpart. This response leads tooverall im-
provement inthenutrition anddrainage oftheparticular part involved. Asthemetab-
olism isincreased, there isaconsequent improvement inthetone andqualities ofthe
tissues involved. Exercise isthemost effective andefficient means forbringing about
this result throughout the entire system.
Themain concept forunderstanding thephilosophy ofexercise is:Ifwedonotex-
ercise, muscles begin tolosetheir tone, becoming weak andflaccid. Intime, these mus-
cles canatrophy tothepoint ofwasting away.This same situation istrue fortheen-
tirebody.Notonly dothestructural parts ofthebody sufferfrom lack ofexercise, buttheir function isimpaired aswell. Byanirrevocable lawoflife—growth, development
andstrength ofmind andbody areacquired through exercise. Exercise isasessential to
physical vigor,strength anddevelopment asairistolife. Exercise iscumulative inits
benefits. Ifpracticed correctly andconsistently,strength andendurance along with co-
ordination andagility become ourreality.Posture isimproved, which assures acorrect
relationship between thebonqs, muscles, organs andallother tissues ofthebody.Adi-
mension ofgrace andpoise along with anincrease inbeauty andsymmetry isestablished
andmaintained. Most importantly,anoverall feeling ofjoyandhappiness from living
lifetothefullest isexperienced. Exercise causes muscles thataretight andtense tobe
stretched, adhesion tobebroken up,andnerve energytobebalanced andimproved. It
hastens theabsorption andexpulsion ofvarious growths anddeposits. Because ofthe
intimate relationship between mind andbody,thebenefits derived from exercise ona


.
Use slices as a sandwich for tomatoes; sprouts, lettuce, or any other raw food.
If soups are used occasionally, they should be thick, not watery.
Potatoes, yams, salsify,rutabaga, kohlrabi, beets, carrots and parsnips may be
steamed orbaked. Steam whenever possible. Steaming isfaster andpreferable nutri-
tionally,Steamed potatoes andother root vegetables retain more nutrients—because of
lower heat andshorter cooking time. Scrub clean andsteam inskins. Theredcolor of
steamed beets seeps into the steaming water unless cooked whole, with skin intact.
Baking sometimes produces atastier product—my husband andIlove baked pota-
toes andsometimes indulge ourselves. Baked carrots, parsnips andbeets arealso deli-
cious, and may be indulged in occasionally.
Carrots, parsnips andbeets sometimes spatter theoven, soacovered dish should be
used. This also shortens thebaking time. Select beets about twoinches indiameter,orcutinhalf. These three vegetables willallbake inabout thirty minutes orless, andarea
delicious combination when used together. They have a special sweetness when baked.
Forgreater nutritional value, steam these vegetables, oreatcarrots andbeets raw(or
grated, which some people find necessary,intosalads. Any grating should bedone im-
mediately before eating). Young garden parsnips may alsobeeaten raw.Ifyoulikethese
vegetables baked, use occasionally as a special treat.
Potatoes may be,baked inanopen pan. Pierce white potatoes with afork before bak-
ing.Bake without foiloranycoating. Scrub well, andbake inopen panin400degree
oven. Small potatoes take about 45minutes, largeones onehour orlonger.Baking time
may be reduced by cutting potatoes in half.
Another “trick” forreducing baking time ofwhite potatoes istoplunge them into
very hotwater fortwoorthree minutes before baking. Bring water toboiling point and
remove from heat before inserting potatoes. Iwould suggest reserving thismethod for
useinemer gencies only,when time islimited. Ifyouneed thepotatoes sooner than they
can be baked, it would be better to steam them instead.
Always preheat theoven tothedesired temperature before inserting thevegetables
which are to be baked.
New potatoes (little, round, redorsmall white potatoes) arehigh insugar andlow
instarch andcook very quickly.They steam inabout 10minutes, andbake in15or20
minutes, depending onsize. Ifyoueatrawwhite potatoes, new potatoes arepreferable.
However, white potatoes shouldn’ t be eaten raw.
Fresh green lima beans (orother fresh, podded beans orpeas): Buy inthepod, shell
them, and steam until tender. Fresh green peas are delicious raw.
Yams, Sweet Potatoes, Butternut orAcorn orHubbard Squash: These may be
steamed orbaked. Squash may behalved, quartered, orcutupforsteaming. Forbaking,
bake sweet potatoes oryams whole. Cutsquash inhalf (or,inthecase ofvery large
squash, cutupinserving sizepieces); remove seeds ifyouwish. Bake squash cutside
uptoconserve juices. Bake squash incovered panasitmay spatter theoven. Whole
sweet potatoes oryams inanopen panwillnotspatter theoven ifyoudon’tleave them
intoolong. Sweet potatoes, yams andwinter squash take about thirty minutes tobake,
depending on size.
Globe Artichokes: These may bebaked intheoven inacovered casserole—no added
water isnecessary.Justwash andputincasserole wet. Bake at375to400degrees un-
tiljustbarely tender.Length oftime depends onsize—45 minutes average. Orsteam in
aslittle water aspossible; itwilltake more water than most other vegetables, andwill
take 15or20minutes, depending onsize. Theusual way ofcooking artichokes, cover-
ing with boiling water, is faster, but much more wasteful of nutrients.
Toeatartichokes, pullofftheleaves, oneatatime, andscrape offthetender edible
flesh atthebase with your teeth. Thelargerouter leaves arenotastender astheinner
leaves. When youreach the“heart,” scrape outthefuzz called the“choke” andeatthe
remaining heart, which is the most delicious part.
Tasty steamed vegetables: Broccoli, cauliflower,green beans, yellow crookneck or
zucchini squash, Brussels sprouts, etc.—add parsley,diced celery andcelery leaves and/
orsweet bellpepper toanyvegetable, ifdesired. Steam inasmall amount ofwater until
justbarely tender—still crisp, andcolor unchanged. Donotovercook.This isworth re-
peating andre-emphasizing. Ifnotovercooked, noseasoning should benecessary (even
if no parsley, celery or sweet pepper have been added).
Overcooked Brussels sprouts areactually repulsive. Overcooked cauliflower isal-
most asbad. Don’ tcook cabbage atall.Cooked cabbage takes along time todigest, and
Ican’tthink ofanyreason tocook it.Cooking certainly doesn’ timprove thetaste (nor
thedigestibility ornutritional value). Ifovercooked, itisquite unpalatable. Ifsteamed
slightly and still crisp and green, it is barely acceptable.When vegetables ofthecabbage family (broccoli, cauliflower,Brussels sprouts, cab-
bage) areovercooked, they arenotonly unpleasant tothetaste (and smell), they also
cause digestive distress.
Corn onthecob: Green corn freshly picked isdelicious eaten raw,ifnottoomature.
Several hours after picking, itisnolonger agreen vegetable. The sugar hasturned to
starch, which should bedextrinized byheating. Ifreasonably young andfresh, itisdex-
trinized andtender inonly afewminutes (two tofiveminutes). Ifmore mature, itmay
benecessary tosteam aslong astenminutes. Usually,steaming longer than tenminutes
actually makes mature corn tougher.
Asparagus: Raw asparagus tipsaredelicious. Snap offthewhite ends with your
hands; they break easily near theedible part. Tocook, place inpanatanangle sothetips
arenotinthewater.Thetough, discarded ends canbeused toprop upthetips. Steam
two or three minutes, till barely tender.
Greens: Kale, turnip, dandelion, collard, andbroccoli leaves. Forgreatest nutritional
value, eatyoung tender greens raw.Larger,more mature greens may besteamed ina
very small amount ofwater until justtender.Add diced turnips toturnip greens. Very
small turnips areusually mild andsweet enough tobeeaten raw.Diced celery and/or
sweet pepper may be added when steaming greens. No seasoning is necessary.
Donotusecooked mustard orspinach greens. Mustard greens have acharacteris-
tically sharp taste, since they contain mustard oil,anirritant. Spinach, beet greens and
Swiss chard aretoohigh inoxalic acid, acalcium antagonist. Small, immature spinach
leaves (ormustard orbeet greens) may beused rawoccasionally insalads. Swiss chard,
which is extremely high in oxalic acid, should never be used.
Kale isanexcellent green, especially when young andimmature, andeaten raw.
Broccoli leaves arealso greens ofhigh nutritional value. Eatasmany aspossible raw.
Very lar ge broccoli leaves may be steamed.
Jerusalem artichokes, chayotes, kohlrabi: Eatthem raw! They have apleasant taste
when steamed slightly, but have a much better taste when uncooked.
Use cooked celery only toseason other cooked vegetables—otherwise eatitraw.
Strong celery tops may be slightly steamed as an individual vegetable.
Tender celery cabbage should be eaten raw—if tough and stringy, steam it slightly.
Okra: Sometimes palatable raw,ifimmature. Usually cooked with other foods
(soups, casseroles, asathickener). Tomatoes tend toreduce orneutralize the“sliminess”.
Ifyoudon’tlikeokra, forgetit!Foods which have properties thatrequire “neutralizing”
are best avoided anyhow.
Use cooked tomatoes seldom, ifever.Cooking tomatoes accentuates their acidic
properties.
Salsify (oyster plant): Steam until just tender.
Don’ tever cook fresh, rawwater chestnuts. Ican’tthink ofanypossible reason or
excuse forcooking thisdelicious food. Itissoexcellent andsucculent raw,andcooking
would really robitofmost ofitsexceptional qualities. Justcompare fresh water chest-
nuts with canned water chestnuts. Thecanned variety does, surprisingly,retain itscrisp-
ness, but the sweet, juicy flavor is gone.
Lettuce issometimes steamed or“wilted.” Verytough blemished outer leaves might
beused asasteamed vegetable, butrawdark green lettuce leaves areofgreat value and
should be