Nutritional Protection from Radiation

Joining a world that's stunned by the effects of the Tsunami off the coast of Japan last week, & the deterioration of the Nuclear Reactors, I've been thinking about Iodine.

Sea weed expert (& biologist) Ryan Drum writes about this essential nutrient:

"About a half billion years ago early chordates (the vertebrates and animals with a notochord) decided to use Iodine127 for their respective thyroid hormones. This decision to use stable Iodine 127 as the definitive element in regulatory hormones is probably a significant factor in Chordata survival and success.

Chordates developed in the oceans where Iodine 127 was always available. Once chordates moved onto land, their iodine requirement became problematical. Land animals must derive their iodine from food and water. Fresh water often has less iodine than seawater. Unlike seaweeds, land plants seem to have no requirement for iodine and thus accumulate very little iodine.

Over time, most land animals developed efficient Iodine 127 extraction and storage mechanisms, becoming innately iodine-conservative with iodine reserves stored in thyroid glands and secondarily as circulating iodinated hormones bound to blood globulins. The absolute stability of Iodine 127 favored reliable longterm storage.

Prior to the 1940’s, there was no biologically available Iodine 131. This means that prior to the development of nuclear devices and facilities, animals had no prior experience with unstable Iodine 131 and probably no special protective mechanisms.

Are animals at risk for Iodine 131 uptake and subsequent radiation damage? Yes and no. Amazingly, animals can detect the atomic weight differences between the lighter stable Iodine 127 and the heavier unstable Iodine131. But, this is apparently the only detectable difference between the two iodine forms. Because of their innate iodine conservation mechanisms, iodine-dependent animals will readily take up radioactive, heavier Iodine 131 if they are deficient in Iodine 127. The Iodine 131 is placed in molecules, cells and tissues where iodine is needed, just as if it were Iodine127. The safety factor is: ANIMALS WITH COMPLETE BODY COMPLEMENT OF IODINE127 TEND TO NOT TAKE IN RADIOACTIVE IODINE131."

-- So, our task, if we wish to take it, is to be certain we have a 'complete body complement of Iodine 127!

Eating Sea veggies is one of the easiest ways to get that complement of Iodine 127. In 'Seed of Life Nutrition, Summer writes: "Bladderwrack, wakame, kombu and dulse have the highest iodine levels and therefore the most protective properties. Sea palm is good, as well. Nori isn’t known for having the highest levels of iodine, so in this instance wouldn’t be my first recommendation unless it is the only kind of seaweed someone likes or tolerates. For kelp powder 1-3 grams per day is a maintenance dose."

I use a piece of kombu when cooking beans or soups, (usually cut into smaller pieces, so it's easy to eat), & love to munch on wakame. I enjoy finding kelp powder that's not too granular, & sprinkle it on most anything I'd use salt on. Tuesdays I swim with my 6 year old granddaughter, & since the pool water is chlorinated, I take an iodine capsule. (chlorine, bromide & fluorine are in the same halogen group, & displace iodide 127!)

In my mid 20s, I developed pre-menstrual breast tenderness, & after reading one of Dr Jon Wright's articles, began taking a few drops of Lugol's Solution, & within a couple of months, that was no longer an issue. Dr Jarvis writes in his books on (Vermont) Folk Medicine that Lugol's Solution added to apple cider vinegar would reverse mastitis in the Dairy Cattle, & a few drops with a couple of tsp. vinegar in a glass of water would 'Calm the Race Horse type child!' Interestingly, he also recommends against wheat, (along with white sugar, etc) & comments that the folks in Vermont do better eating corn! hmm -

Dr. Jarvis was quite interested in the need for iodine, & the effects of consuming/esposure to other members of the same Halogen group:

Relative
Halogen Atomic Weight
Fluorine 19.
Chlorine 35.5
Bromine 80.
Iodine 127.

As always, remember I'm a massage therapist, & while interested in nutrition & well being for most of my life, am not a doctor. I encourage you to do your own research!

Always Apply a Joyful Mind

This morning, reading a bit in a library book before I rolled out of bed, I ran across this quote by Akisha, 11th century. "Always Apply a Joyful Mind" Rather like the 5th Reiki Precept: 'show gratitude.' I am grateful, indeed I am grateful for many blessings, health, happiness, family, food/shelter/warmth, clients, time, music .. & I have much joy in my life.

Life has been good & busy - since I began 'facebooking' I notice I've blogged less & less - instant gratification? & communication with a vast community - I recently read that 1/3 of the internet use is spent on Facebook ... now is that really true? While I write here, my FB is 'open' so am I considered spending time there, while I'm actually 'here' ??

(excuse me, I had to pop over cause I had comment notifications ...)

You see how it goes! & then there was a call from my March Red Hat Hostess, checking to see if she had everyone's contact information ... we're going to Wednesday Wines, with catering from Harvest Fresh across the street! Yes, those lovely photos are actually of the produce & other shelves! & if I didn't have a CSA share, I would be quite happy with the lovely OG & local fare -

A week or so ago, my former hubby called my daughter to ask about HIS family history - two of his sisters & a niece & nephew have celiac & have gone gluten free. My son & his family think about doing so, but haven't really stepped off the wheat wagon, ...

Now what is wrong (um, short sighted?) with a family of biologists, who, when they see several members of the family have a 'disorder' that is now known to have genetic links, & have health problems that are also related, but 'wonder' if they could also have gluten issues?? Do you think? He is lactose intolerant, which often follows gluten sensitivity, & 'does better' when he doesn't eat bread ... it's not just about bread! Sigh. At least he's asking questions!

Yesterday I received 'Gluten Toxicity' e-book from Shelly Stuart - a compliation of her research & info she'd posted on her website - yea!!
Love these quotes: "Unfortunately, gluten appears to be a difficult protein for everyone to digest. Humans don't have all the gastric (stomach), brush border (intestinal) & pancreatic (pancreas) enzymes necessary for ... it to... be broken down & digested easily." (chapter 2)

A DIFFICULT PROTEIN FOR EVERYBODY TO DIGEST!

& this one: 'like a ticking time bomb, perhaps, everyone who is ingesting gluten has the potential for an unfavorable outcome" (cancer, auto immune damage & diseases, malnutirition ...

Off to enjoy the morning - lots of light, off & on sun ... blessings on your day, may it be joyful!

Purple Door & Feng Shui

Welcome 2011!

I've been following my dear, inspiring friend Gwynne's Feng Shui 18 day program to nutrure business success for the coming year, & the task for day 3 was to clear & bless your entrance or 'Mouth of Chi' by clearing clutter by your front door, sweeping the steps & porch, making sure the street numbers are visible, & washing the door - or painting it! Gwynne's suggestions were: glossy red for good luck, black for career & money, or green for growth & new beginnings.

I've done some things at the office, & some at home, so my front porch got some needed attention! I swept, cleared, washed the door, took the mailbox down & repainted it (gold with red), took the shutter by the window off (to the L, facing the door), so I could move the house numbers to a 'visible' position, & thought about choosing a new colour for the door!

My home has vinyl siding, & the door & vinyl shutters on several windows have been teal blue. I considered painting it red ... my friend Leonard mentioned having looked up possibilities on-line - which colours are harmonious for the direction your door faces.
Mine faces East, some possibilities include: green, blue, & turquoise. One author commented: "in feng shui, purple is the only colour that you can place in any direction." Hmm, purple ...

Reno Berkeley writes: "a purple door signifies royalty and wealth, but not necessarily monetary wealth. Purple is a spiritual color, and in Feng Shui is connected with psychic activities such as spirituality & meditation. ... painting your front door purple can show the world that you are open-minded and willing to think outside the box. Purple is universally known as the most spiritual and versatile color in the spectrum."

So I headed out to find some paint - & chose a glossy purple for the door, & pale lavender for trim. Painting is so satisfying, very quickly you have a whole new look!! I washed & painted the porch window trim as well - still have to do more clean up, & find a nice new doormat!

The Chinese New Year - year of the Rabbit - begins on Feb 4. On Saturday, I went with my friends Donna & Marvin to the Lan Su Gardens in downtown Portland, had tea, enjoyed the gardens, & got a few goodies from the gift shop. My feng shui packet from Gwynne & 10,000 Blessings contains a lovely selection of cures for enhancing the fortune of the year, Chinese coins on red ribbon, loose coins, ingots, incense ...

The Rabbit year is an especially favorable & mild one, following the more exciting year of the Tiger! I'm a Tiger, & my Handbook of Chinese Horoscopes says: "A happier year for the Tiger. Some good news is forthcoming, love & business affairs look rosy. There are still some obstacles, but (s)he will surmount them with little difficulty, & will be quite content with (her) achievements." That sounds good!
In general, a Rabbit year brings "A congenial time in which diplomacy, international relations & politics fare well. We will act with discretion & make reasonable concessions without too much difficulty. Money can be made without too much labor, our life style will be more languid & leisurely. A temperate year with an unhurried pace."

Remember last year's preparations - my grandkids especially loved rolling oranges across the doorstep! This Saturday my LAc co-worker Lisa & I are hosting an open house at our business, & rolling those oranges!!

Blessings on your year! May it indeed be congenial, prosperous & leisurely!

Mid December Musing

As the year rolls to a close, I'm enjoying time with grandkids ('grammie, we always have sleep overs at your house - you need to stay here tonight!'), the square dance calling, de-thugging more of my clutter, Holiday Harp gigs ...

Tomorrow my Bodacious Babes Red Hat group travels to one of our favorite local tea rooms, & I'll again make GF scones, this time for myself & one of my gal friends, who's been GF about 2 months now! I intend to use the recipe I used for macaroons for a dessert buffet, reducing the sugar a bit more. I adapted a 'normal' (non-GF) recipe:
1/2 C basic GF mix, 1/4 C sorghum flour, 1/4 C coconut flour
1/2 C Spectrum OG Palm oil shortening (for butter)
1/2 C coconut sugar (only used 1/2 C sugar, prob cut to 1/3 C for the scones)
1 T ground flax/chia seed mixed w/ @ Tbsp coconut milk (for egg)
My daughter just got a box of Montina, so I'll add a couple of Tbps of that as well GF RN suggests using a small amount to boost the nutrition in recipes.

& I've been reflecting on the changes I've seen in myself & my family over the last 18 months of being gluten free. In the summer of 2009, my daughter sent DNA samples off to TX for the genetic testing, & both she & her girls had two genes for sensitivity (her husband had one sensitivity, one celiac gene) Since they lived next door, & I felt it would be easier on my grandkids if grammy was also GF, I stopped eating wheat, rye, barley & any products I knew or suspected contained them at the same time.

Having been interested in health all of my adult life, this is one of the best things I've ever done for myself! Cousins remember that I wouldn't let my kids eat 'refined sugar' at family outings, & my pie crust was always whole wheat pastry flour ... oops!!

Gluten Free RN comments "Celiac disease is associated with over 300 signs and symptoms. The reason the problems are so diverse, is that complications are a manifestation of four causes. This is what makes celiac disease and gluten intolerance extremely tricky to recognize."

1) the body recognizes gluten as a pathogen & responds with inflammation
2) chronic inflammation causes T cell dysfunction
3) chronic inflammation causes an auto-immune reaction
4) celiac or gluten sensitivity can cause malabsorption or malnutrition symptoms

So what have I noticed personally over the last 18 months of being Gluten Free?

* lost 20# & my post menopause 'tummy'/ feel more like my 30-something self than 60!

* my scalp no longer itches! My mom used think it was lice, as I ALWAYS scratched my head. (I'm careful to use GF skin products, vitamins, etc)

* very little gas

* rarely need a nap (though I still enjoy one occasionally)
I'd usually eat bread at Breitenbush when I lived there, often a second slice with a bit of honey & butter; & remember struggling to stay awake doing that first massage after lunch - warm room, sleepy sleepy ....
when filling-in these days, I always choose the 'special diet' (gluten, dairy & egg free) & same warm room, but no problem staying awake!

* slight numbness in my hands some morning - that was becoming common, is reversing. My X's older sisters who've been ID as having celiac had Raynaud's (extremely cold hands & feet) years ago - which is now seen to be a sign of gluten sensitivity or celiac.

* mental clarity

* looking for the right word - ambition is almost right - I'm more enthused to clear clutter & keep a neater house!

* my main seed is quinoa - love that!! (it's in the beet family, so a seed rather than grain) Cooks in ~ 20 minutes, I usually add 1 T teff & 1 T amaranth to 1/2 C, cook with ~ 1 1/2 C water/stock or coconut milk - mmm.
I tend to cook it plain, then can add spices when I reheat - often have ~ 1/3 C mixed in with cooked veggies (or stuffed in pumpkin - yum!), take it in my tiffin, etc.
I used to eat a lot more rice, but tend to limit that now, so I don't overuse it. Rice cakes & crackers are a good option for when I'm out & about, & I use a basic mix that has rice flour. A major difference I notice is I'm less hungry eating less grain! We think of grains as 'fillers' - but I actually ate more of everything - perhaps that malabsorption bit GF RN mentions; the body craves more because it's actually starved for nutrients! Where I could easily eat a couple of pieces of bread, or a bit of every desert, it's now fairly simple to fill my plate (medium, not huge) or eat half of a restaurant meal; & only a piece of GF desert. It's not because it's not good - far from it! I've had some of the best deserts I can imagine that are GF! I'm just not as hungry!

* I take a multi-vitamin/mineral, Vitamin D-3 (5000iu in winter), magnesium (important for >300 biochemical functions in the body; I take 700 mg - some is from my multi) fish oil or chia seed, lithium ('think young into your 90s with this anti-aging secret for your brain'), sub-lingual or liquid Vitamin B-12 (absorbs in the gut rather than stomach, & is often low if you're Gluten sensitive), digestive bitters (1/2 tsp before meals), & coconut milk kefir (probiotics)

* My 10 year old granddaughter did go off her anti-seizure meds over the summer. She is doing well (though we still need to watch her); she also raised from level 12 to level 22 in her Spanish reading this fall! (the family Dyslexia is probably gluten related)
This week my niece commented she'd mentioned my granddaughter's progress at a party, & later one of the men took her aside & told her his 19 year old son recently had a seizure while driving - he & mom were OK, but the car was totaled when he seized while driving! They had no idea he'd been having seizures, & the dad said the boy could 'eat a loaf of bread or half a cake' at a sitting, so after hearing about my granddaughter, they planned to ask the Doctor to check for gluten issues! I warned her that the Doc might not know much about gluten sensitivity, & they may need to look into it on their own!

* My 5 year old granddaughter is much calmer, happier, & more alert. While she may get feisty, she rarely has the flares she did while eating gluten. Her little hands are smooth & soft as long as she avoids wheat flour play dough & soaps with a lot of chemicals/ gluten. & did I mention happier?? Her playschool teacher commented several times what a difference it made for her 'she just WOKE UP!'

* My daughter is seeing a new doctor who is working on healing her 'leaky gut' & helping her safely reduce/discontinue her anti-depressant. Her last blood work showed sensitivities to more foods (whey, so no yogurt/milk; hard cheeses are OK) egg whites (mildly sensitive) as well as yolks; & cane sugar (another grass, like wheat, rye & barley) among others.
She's been anxiety free since the first week GF, but has been taking the anti-depressant for a number of years. He's recommended a good digestive enzyme, & an amino acid supplement. She's pregnant, so he & her midwife want to avoid postpartum depression, so are being very careful! For protein, she's adding ground pumpkin seed into smoothies. I recently got some hemp seeds which are great on salads, & always roast the seeds of the pumpkins & squash I'm baking this season.
Her European doctor (primary care) is a proponent of limiting animal proteins, fish being the only meat he recommends. He also recommends NONE of his clients eat gluten containing products in America, tho when his family visits Europe, they eat bread & pastas. Dr Radzik's concerned about the GMOs & other American farming practices, feeling we'd ALL be better off avoiding wheat.

So if you've wondered if YOU might be gluten sensitive, now's the time to check it out for yourself - have the Genetic testing, or simply go gluten free for a few weeks & see how you feal! (it takes much longer for the body to heal, but you will probably notice some changes over the first weeks) & if you've been GF, & slipped, don't beat yourself up, just go GF again!

Here's to a wonderful GLUTEN FREE holiday!

Gluten Free Thanksgiving

Had a lovely Thanksgiving dinner at my daughter's - 19 gathered for a wonderful GLUTEN FREE feast!
Turkey n ham, mashed potatoes (both vegan & w/dairy)
...
I brought Rattatoui (Rroasted Veggies), mostly from my CSA share; carrots, parsnips, Jerusalem Artichokes, golden beets, leeks, garlic, sweet potatoes & yams ... chopped them all first, & had in bowls to saute in coconut oil in the wok, then transfer to the baking dish. I added a bit of veggie stock to moisten, & Italian herbs w/ a bay leaf & pieces of kombu.

Orange Cranberry sauce - had to settle for 'regular' oranges as blood oranges aren't quite in season yet; & used ~ 1/2 C honey (my daughter has sensitivities to both cane sugar & agave) - mmm - added a bit more sweetening when I've had left overs (but would rather not have it too sweet in the beginning!)

Pumpkin pudding - I used both pumpkin & butternut squash, which I baked at 350* earlier in the week. To make it egg free, I ground flax & chia seeds (2 parts flax to 1 part chia), & used 3 Tbsp in place of 3 eggs, & blended the baked pumpkin with a bit of the coconut milk. I used a tsp garahm masala with the other spices, & again used honey rather than Agave - YUM!!

My sweetie brought curried quinoa (cooked in coconut milk), 'good' olives, (inc green with garlic - which my 5 yr old granddaughter LOVES), & roast chestnuts! He also has a whipped cream maker that uses little canisters to do instant whip - YUM! Went great on the GF brownies, apple pie, & my pudding.

Good time with family & friends, lovely Gluten free food, what more can we ask?? Happy Holidays!!

Pumpkin time again

Yesterday our church had a Harvest Party out at the Heritage Center S of town, & our Square Dance club performed & invited folks to join us on the dance floor! Was a big hit. A gal in her 80s who was a club member, but has had health issues & has memory loss joined the 'lesson,' & didn't miss a beat! Her daughter was in tears, watching mama out on the dance floor, helping her partner figure out where to go! So sweet.

I brought pumpkin soup & a big green salad to the potluck - this fall I got a copy of Gluten Free Girl & The Chef's wonderful cook/story book, & they have been sponsoring a weekly recipe 'cook off' - the first week was making their pumpkin soup! YUM!

Chantrelles were just hitting our farmer's market, so I made mine with fresh chantrelles, leeks, celery root & coconut milk (replacing red onion, celery & cream :) Have made it several times - it's great!

I roast the squash or pumpkin whole, as suggested by my CSA farmers Katie & Casey, till soft enough for a knife to easily pierce, then cut & scoop meat & seeds out. I roast the seeds - Shauna has a great recipe for pumpkin seed hummus on her blog.

PUMPKIN SOUP (adapted from the recipe in Gluten Free Girl & the Chef)

5# pumpkin or squash - roasted & meat scooped out, seeds roasted & set aside

2 Tbsp coconut oil
half dozen chantrelle mushrooms (or others in season - chantrelles are
nice & orange)
* saute the chantrelles & set aside

2 Tbsp coconut oil
1 large carrot - large diced
1 leek (white part) or onion - diced
2 stalks celery or 1/2" slice of celery root (celeriac) large diced
5 cloves garlic, smashed & peeled
* saute the veggies in a medium stock pot, ~ 10 minutes till soft add 1 Tbsp chopped fresh sage, saute till you smell the herb

1 medium sweet potato, peeled; medium diced
1/2 tsp fresh nutmeg (freshly grated)
1 bay leaf
2 quarts veggie stock
* toss sweet potato into the stock pot with the other veggies, cover with stock & add herbs. Add salt & fresh ground pepper. Bring to boil, reduce heat & simmer about 15 minutes.

Finishing: fish out the bay leaf, & puree about 2/3 of the soup in batches in a blender or food processor. Taste & season with salt & pepper - add 1/2 Cup coconut milk, & reserved chantrelles.

If you wish, add roasted pumpkin seeds to each bowl (Shauna has her method for roasting with the pumpkin seed spread recipe) I roast my pumpkin/squash whole, then scoop out the seeds, & put them in a pan, sprinkle with salt, & return to the hot oven for ~ 10 minutes or till they're lightly toasted.

Made the soup - yumm - then made a green salad, & a fun, creamy vegan PUMPKIN DRESSING!
1/3 cup pumpkin
1/3 Cup Coconut milk Kefir (plain)
1/3 Cup olive Oil
1/2 tsp pumpkin pie spice (I used Garam Masala)
1 Tbsp balsamic or cider vinegar
Blend till smoothe
This has been VERY POPULAR at my daughter's house!! The girls love helping MAKE kefir, & sometimes drink it ... my daughter has recently found she's sensitive to whey, as well as egg yokes (& somewhat sensitive to the whites) ... so some of the creamy dressing options aren't good for her.

I've been making kefir steadily since receiving the grains in the mail back in the spring. I still drink a cup of milk (coconut) kefir morning & evening, but haven't been making the water kefir. I tend to use canned coconut milk, & add 1/2 scoop cal/mag powder, 1/4 tsp baking soda, & 1/2 tsp maple syrup, honey or agave nectar. Cover with a piece of muslin & fasten with a rubber band, & leave at room temp 24-36 hours.
Then strain the 'grains' out, & store the cultured kefir in the fridge; starting a new batch in a wide mouth quart jar. The girls usually want a bit of honey or agave nectar in theirs (less than 1/2 tsp!) & usually want to help me strain & start a new batch when they visit.

Happy fall - soup's on!

Soaring like a Crane

I spent the weekend at the beach with my galfriends - 'Sister Circle's' annual retreat at the Sylvia Beach Hotel - marvelous! It was rainy but not to cold; by Sunday had cleared off & there were high tides, so lunch at Depot Bay offered lovely view (without danger of being swept away!)

In a few weeks I'll begin Level III of Soaring Crane Qigong. ('chee gong') with Jo Ann Albrecht.
This form is designed to energize those in very poor health - "Professor Chen (who brought this form to Oregon) was diagnosed in 1982 with terminal cancer. Doctors gave her a 25% chance of recovery. In search for a cure, Professor Chen was introduced to Qigong.
"At that time, Professor Chen was an English Professor at University of International Business and Economics in China. After her remarkable recovery, Professor Chen became a devoted practitioner and has dedicated her life to teaching Qigong."
Jo Ann studied with Professor Chen & offers the teachings in a clear, dedicated way.

I have been practicing this form for ~ 8 years, having begun studying Tai Chi/qigong in my early 30s. My massage mentor suggested it as a way to learn good ergonomics, & felt it was well suited for exercise classes (& hoped we'd learn to teach it!)
When I lived & worked at Breitenbush Hot Springs, I had the opportunity to offer a 'daily well being' program & developed a style of 'drop in' Tai Chi which incorporated quite a bit of Qigong, focusing on the basics of breath, slow movement, attention to posture, & releasing 'negative' energy or chi, then bringing in positive energy.
Guests & fellow staff members often commented on my youthful appearance/radience after a class - & I looked forward to those bi-weekly offerings. When one of the cooks began offering Yoga classes, I sat across from her at dinner just after her first class, & noticed that same 'glow!'

In preparation for class, I've re-read the Soaring Crane level I manual, & been pulling out other qigong books. 'Qigong essence of the healing dance' by Garri Garripoli - one I ordered from Powells Books some time ago, is fascinating, with chapters on healing, on children & qigong (the author played with chi as a child, & assumed everyone did!) & interviews with masters from US, China & Canada; including one of his mentors, 92 year old Duan Zhi Liang. who does qigong in the morning, then 'spars with Kung Fu masters a third his age' before going to his offices & offering Chinese medicine & medical qigong (charging ~ $1 US per treatment!)

Gerri speaks of qigong as a dance, master Duan "uses the Chinese word hundun when he refers to his family's form of Qigong - 'chaos' ..." (p 26) mixing up movements, doing them in a different order each time, truely a 'dance.' This fits well with the classical Russian Ballet I began with (in my late 20s) where the teacher would listen to music, eyes shut, then give us the warm up routines for that day! One student, who'd studied ballet with my Tai Chi teacher (!) was quite puzzled that there was no set 'warm up' - it varried from day to day & class to class. Hundun.

This is the way I've taught Tai Chi/qigong; varying the order, using the same routines, but mixing them up, 'listening' for what to teach that day. The 'set form' of the Soaring Crane routines attracts me; will I actually teach this way?? (If I'm certified to teach it!!)

From Qigong essence: "When I began (with Master Duan) I had years of training in Tai Chi, ... in a world that seemed a bit crazy & unmanageable, perfecting my Tai Chi forms & repeating the prearranged sequence provided a sense of pride & security. Master Duan entered my life with his chaos theory & turned everything on its head. This 92 year old master never did anything in the same way or order twice." (p 17)
& "Bring the principles of Qigong into the basic activities that consume your life. With each step that you would normally take in a semiconscious way, bring consciousness into it. Link a deep breath to it. ... Reach for the door handle, . . . breath out. Pull it toward you . . . breathe in. ... Link a breath with action, this will slow you down." (p 33)

Essence of Qigong - bring presence to our daily activities!