i
Living Well the Natural Way
wisdom from
naturalhealthcare.ca practitioners and researchers
edited by Heather Anne Wakeling
ii
Using this eBook:
This is the electronic version of our book “Living Well the Natural Way” - the
rst in our series on natural health information.
To view this book one page at a time, simply click the button in the toolbar above or
use the menu bar and select View > Page Display > Single Page
You can download a new copy of this book and nd ordering information for the soft-cover
version of this and future titles through: www.naturalhealthcare.ca/books
iii
It’s no secret that we are living longer. What remains a mystery, however, is: how
do we keep ourselves healthy so that we can enjoy those extra years?
In working with naturalhealthcare.ca, I have learned that there are three things
you need to do every day to keep in your best shape:

one thing to heal and support your body;

one thing to stretch your body; and

one thing to exercise your mind.
This book contains many ideas for you to think about what could work for you.
As always, speak to your health practitioner before starting any new practice to
make sure it is compatible with the state of your health.
Living Well the Natural Way is designed to be a guide for those who are new to
the world of natural health care. It has been beautifully laid out by Mark Lobo,
who has been exceptionally patient as this project snowballed from a simple
e-book into a printed series, of which this is the rst. I would also like to thank

Heather Anne Wakeling for her patience in editing this volume and, of course, all
of the contributing authors, for without whom it would not have been possible.
I am excited to be sharing it with you.
Gisela McKay, Managing Director, NaturalHealthcare.ca
Welcome
iv
This rst edition published in 2010 by pixcode.
This book was conceived, designed, and created by Natural-
Healthcare.ca (a division of pixcode Inc.), all rights reserved.
An electronic version of this book may be found online at
www.naturalhealthcare.ca (search: ebook) and may be down-
loaded and shared in its entirety only. No part of the hard copy
version, may be reproduced, transformed, stored in a retrieval
system, or transmitted in any form or by any means electronic or
otherwise without permission from the copyright holders.
Copyright © 2010 pixcode.
ISBN: 978-0-9866098-0-0
NOTE:
Any information published in this book is not to be taken as a replace-
ment for medical advice. Any person with a condition requiring medical
attention should consult a qualied medical practitioner or therapist
before beginning any exercise described in this book.
Acknowledgments:
Cover photo: Can Stock Photo – user CreativeFire
Inside Photos all by Can Stock Photo except:
Page 16 - 19 – Feldenkrais Method® photos by Rosalie O’Connor
Page 62, 63 – Heart Rock, Heart Leaf Elspeth Duncan
Feldenkrais®, Feldenkrais Method®, Awareness Through Move-
ment®, Functional Integration®, are registered service marks of the
Feldenkrais Guild® of North America.

make it happen.
v
Living Well the Natural Way
wisdom from
naturalhealthcare.ca practitioners and researchers
edited by Heather Anne Wakeling
vi
Contents
ix
Introduction
SECTION ONE
A Physical Embrace of Self Care

Acupressure for Health & Vitality

Helpful Acupressure Points

Body Awareness

Bounce Back into Good Health

Breast Health

The Basics of Energy Work

Get Active

Headaches

How is Your Sleep?


Posture

Vision
SECTION TWO
A Nutritional Foundation

Healing with Food

Cleanse/Detoxication
vii

Conscious Loving
Building strong relationships
through Yogic techniques

Curiosity

Emotional Stress Release

Laughter

Resiliency

How to Substantially Decrease Stress

Visualization & Auto-suggestion

Eat to Satisfy Cravings


Salt

Dietary Sodium

Vitamins & Minerals

Water
SECTION THREE
Nurturing the Emotional Body/Health
as a State of Mind

Body Relaxation Technique
viii
ix
Thank you for choosing to begin your exploration of
complementary therapies with the information provid-
ed at naturalhealthcare.ca. We strive to provide accurate
information, and while I personally maintain the opinion
that complementary therapies are not a substitute for
“allopathic” care, as a Licensed Holistic Practitioner, who
specializes in bio-energy modalities, I do recognize that
many modalities, lifestyle choices and “ways of being”
have a denite role when creating, or even re-creating a
life health plan of action and success.
I am often asked questions regarding the use of comple-
mentary therapies, and questions regarding “should I,
or shouldn’t I” are common during conversations. As an
energy therapist, my role is not to suggest, prescribe or
diagnose, but to provide information so the person can
begin the process of researching options. In doing so, I will

gently remind people that it is important that they take
into account that there is a myriad of opinions and infor-
mation available, and that at times, some of that informa-
tion will not be based with a science, research, or educa-
tional foundation.
Bear in mind, that statement may seem a contradiction as
my work with bio-energy is a modality that was initially
met with skepticism and mistrust from many in the medi-
Introduction
cal community. As my life work progressed, I found that
acceptance and credibility for these modalities was gar-
nered in how I and other complementary professionals
have presented their modalities, as honest and eective
supports, and not cures. In doing so, patient response was
favourable, and I, as well as other peers gradually secured a
supportive role in healthcare.
It is with this state of mind, that we present our beginner
collection of snippets of information for your perusal and
consideration. We hope that you will nd them useful.
We’d like to thank our contributors: Elizabeth Abraham,
Michael Ballard, Stephanie Brander, Doug Cook, Linda Orr
Easthouse, Tammy Gilden, Laura Holmes, Salimah Kassim-
Lakha, Renee Lindstrom, Gisela McKay, Suhujitha Parasur-
aman, Barbara Quigley-Guerra, Stephen van Beek, Angela
Warburton, Dr. Jennifer Wise, Wendy Woods, and Joshua
Zuchter.
Heather Anne Wakeling | Editor, naturalhealthcare.ca
10
11
SECTION ONE

A Physical Embrace of Self Care
12
13
terns through the
body and over its
surface. These chan-
nels or meridians are
like rivers owing
through the body to
nourish the tissues
and organs. Along
these channels are
various points, each associated with a dierent part of the
body, and each with a dierent function. An obstruction or
blockage in the movement of Qi or energy creates imbal-
ance and/or pain in the body and can lead to ‘dis’-ease. By
applying pressure to the acupuncture points on a regular
basis you can help balance and strengthen your body, to
increase your vitality, to refresh yourself when tired, or to
boost your immune system, reduce stress and feel better.
Traditional Chinese Medicine (TCM) is an ancient Asian
system of healing that focuses on achieving internal bal-
ance. TCM practitioners use methods such as acupuncture,
herbal medicine, diet and lifestyle counselling, and mas-
sage to restore the ow of Qi (pronounced ‘chee’, which
means ‘vital energy’) and balance to the body.
Chinese Medicine seeks to nd the root of the problem
and treats imbalances from there. TCM views health as a
state of harmony and balance between mind, body and
spirit.

Acupuncture is a branch of Chinese Medicine that involves
inserting ne needles through the skin at specic points to
treat various health problems. Acupressure uses the same
theory and points as acupuncture, but uses pressure for
therapeutic benet instead of the insertion of needles. It
can be practiced by an individual in the comfort of their
own home.
The classic Eastern explanation for how acupuncture
works is that channels of energy or Qi run in regular pat-
Acupressure for Health & Vitality
Angela Warburton
Angela Warburton, Traditional Chinese Medicine doctor and CranioSacral Therapist believes that all symptoms are relevant and it is by listening to the body and working
with the individual to bring the systems back to balance that healing occurs. Angela happily practices out of Lifecycles Wellness in downtown Toronto. Her studies have
included extensive TCM training in Vancouver as well as postgraduate studies in Mainland China. Angela also holds a B.A. in Psychology and Sociology and studied Western
Nutrition and Dietetics at McGill University before embarking on her TCM studies. She has spent a number of years specializing in integrative cancer care, as well as fertility
and birth support. www.angelawarburton.com
14
Note: Do not be too concerned with nding the precise location of each point. If you use several ngers to tap or massage in the vicinity described, you will hit the right spot.
Pericardium 6
For nausea, insomnia, anxiety

Located on the inside of the forearm, three nger widths
directly above the wrist in the centre of the arm.

Apply pressure downwards and in a small circular motion
twenty times.
Liver 3
To help smooth emotions, calm irritability and reduce anxiety

Located in the web between the big and second toe ap-

proximately 1-1.5 inches up from the start of the web. A
tender spot should be felt.

Massage and hold for 30-60 seconds and repeat
Large Intestine 4
For pain (headaches, toothache, abdominal pain, etc.); use with
Liver 3 to help balance the emotions, reduce stress and calm the
mind

Located between the thumb and index nger in the high
point in the web. A very tender spot should be felt.

Note: do not use if you are pregnant
Helpful Acupressure Points
Kidney-27
For energy and mental clarity

Place your ngers on your collarbone, slide them inward
toward the centre and nd the bumps where they stop.

Drop about an inch and slightly outward. Most people have
a slight indent here that their ngers will naturally dip into.

Tap and massage the points rmly while breathing deeply.
Continue for about 20 seconds.
Thymus Gland
To strengthen immune system and boost vital energy

Located in the centre of your chest approximately 2 inches
down from the top of your sternum (breast bone).


Tap rmly as you breathe deeply, for about 30 seconds.
Stomach 36
To improve your energy, boost your immune system and
strengthen your digestive system

On the outside of the leg, approximately four nger widths
below the bone that protrudes just below the knee. Mas-
sage or knead it twenty times.
15
16
Feldenkrais Method® photos by Rosalie O’Connor.
17
Human beings are not born with the ability to hold our-
selves upright or to move with intention. Horses, cows,
and many other animals are able to stand, bear their own
weight, and walk immediately after birth.
We are not born with other functional skills developed,
either, such as thinking or speaking. Instead, we humans
have the innate ability to learn and develop through spon-
taneous movement – we learn from the experience of our
own bodies.
But how do human infants begin to organize and develop
the thinking patterns that enable them to hold their selves
upright? It is accomplished through a gradual develop-
ment of this personal body awareness. And, it all begins
with the ve basic senses: seeing, hearing, smelling, touch-
ing and tasting.
For example, infant eye movements are random until the
baby begins to recognize patterns like mother approach-

ing. The combination of sounds, voice, and the sight of
mom become associated with her presence and infants
begin to move their eyes with intention in the direction of
her approach. Soon this leads to turning their heads with
Body Awareness
Renee Lindstrom
Renee Lindstrom,

intention and the development of rotation.
How we function in life is a reection of those around us
from our earliest experiences. Those experiences shaped
– and continue to shape – the patterns of how a person
moves, thinks, speaks, and looks.
Body awareness, pausing and checking in with ourselves,
felt through our senses, brings back self-action based on
intention, and has an important role in strength training.
Feldenkrais Method® photos by Rosalie O’Connor.
18
A simple lesson in Awareness Through Movement®
Repeat all steps four to six times slowly with 20% of your
usual eort and try not to strain.

Sit forward on your chair, knees bent with feet at under, hip
width apart.

Take a moment and sense yourself sitting. What in your body
draws your attention?

Gently turn head to the left, pick out visual marker to go
back to.


Gently turn your head to the right. Again look for a mark to
reference back to.

Face forward; begin rocking side to side on your sit bones.
Pick up one sit bone, shift the weight to the other and back
again.

Once or twice lift the right sit bone together with bringing
the right shoulder closer together to the right hip.

Alternate and bring the left shoulder closer to the left sit
bone as you lift it bringing them closer together.

Pause and go back to just turning your head to the left.
Notice has this changed?

Pause and turn your head gently to the right. Notice: has this
changed?

Face forward place right hand on left shoulder, left hand on
your right shoulder. Turn right shoulder back to the right
and allow your left shoulder to come forward. Repeat 4 to 6
times.
Body Awareness (con’t)
Feldenkrais Method® photos by Rosalie O’Connor.
19
Renee Lindstrom is a Certied Feldenkrais® Practitioner and Past Director of the Board
for BC Network for Non-Violent Communication. She currently practices in Victoria, B.C.


Uncross your arms and pause.

Place hands on your shoulders again chang-
ing which arm is on top.

Turn and take your left shoulder back to the
left. Repeat 4 to 6 times.

Uncross your arms and pause.

Gently turn head gently to the left. Has this
changed from the beginning?

Take a moment and sense yourself sitting
now. What in your body draws your attention?
How much more of yourself do you sense
from the beginning? Redo the steps and see
how much more of a change happens after
each cycle.
Feldenkrais Method® photos by Rosalie O’Connor.
20
21
The lymphatic system is the last thing most of us even
consider when it comes to our health. However, it plays a
critical role as it is the system that carries nutrients to every
cell in our bodies – as well as carrying the waste products
away.
There is no pump in the lymphatic system, so the primary
diculty lymph (the uid) has is that it must rely heavily on
external compression from skeletal muscles to be circulat-

ed through the system (This is on top of the contractions
in the lymphatic vessels.)
It all means that in order to keep our lymphatic systems
working at peak potential we must engage in physical
activity – something that many of us neglect to do on a
regular basis. When we are inactive, the lymphatic sys-
tem becomes sluggish and our cells sit in their own waste
products. More importantly, the cells do not receive fresh
nutrients, a contributing factor to the onset of various dis-
eases and aging.
One activity that will help your lymphatic system operate
at peak eciency is to enjoy having a good bounce on a
rebounder or a mini trampoline. It’s a fun, inexpensive, and
Bounce Back into Good Health
Suhujitha Parasuraman
Suhujitha Parasuraman is a Wellness Coordinator with Wellergize™ workplace wellness programming. Find tools and information to help develop and support your work-
place wellness program – and contact Suhujitha - through www.Wellergize.ca
easy method to detoxify your body every day.
A two minute session of rebounding also helps boost the
function of your immune system. Lymph carries white
blood cells and rebounding helps to increase their count
by keeping the blood pumping and the muscles working.
Other immune system cells like T-lymphocytes and macro-
phages are self-propelled by amoebic action and the ad-
ditional push from bouncing helps to circulate.
As an added bonus, bouncing on a rebounder stimulates
all our internal organs, moves the cerebral-spinal uid, and
it is benecial for the intestines. You can also add hand-
held weights to increase the intensity of the workout for
cardiovascular benets.

Let’s get back to our childhood ways and have jumping
sessions a couple of minutes a day!