Walking Just Might ...

"It engages your buttocks with the world
It modestly reduces fat
It improves glycemic control, especially after meals
It improves triglyceride levels and lowers blood pressure, especially after meals
It might help you live longer if you do it briskly
It is well tolerated by people with arthritis
It is good for your brain
It reduces stress
It boosts immune function
It helps prevent falls in the elderly
It gives you a chance to think
It can be a kind of meditation
It is in your blood, in your genes
It enables recognition of the felt presence of immediate experience."
-  Mark Sisson, Reasons to Walk this Year, 2014



"Walking might:
Allow you to see new aspects of your local environment
Make you a bit mellower and more peaceful
Set a good example for others
Enable you to meet other people and dogs
Make for good conversations with a friend while walking
Engender more gratefulness and kindness
Lift your mood and improve your attitude
Give you time to think, reflect, or contemplate alone
Energize your body, mind, and spirit
Bring new scents and smells to your nostrils
Provide mystical experiences and epiphanies
Reduce or resolve your worries 
Enjoying good memories or testing your memory 
Allow you to feel and see the effects of our invisible Air
Give you more confidence in achieving your goals
Get you in better awareness of your feelings
Change your perspective 
Allow you to help with neighborhood watch
Let you be alone for awhile
Make your legs feel good
Appreciate the beauty in our world
Allow you to come under the 'Spell of the Sensuous'
Provide some time for listening to music or lectures
Reduce the onset or ameliorate physical ailments or diseases."
-  Michael P. Garofalo, Ways of Walking, October 2016  



Ways of Walking Website:  Quotations, Information, Facts, Poetry, Inspiration

Benefits of Walking

Caloric Expenditures While Walking

Walking Meditation

Exercise Options for Older Persons

Aging Well

Help With Arthritis

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet   Bibliography, links, resources, recommended books, information, quotations, tips, and research.  By Michael P. Garofalo.  

For the past six years, I have had increasing pain, discomfort, and joint problems caused by arthritis.  Osteoarthritis effects my toes, fingers, tailbone, and shoulder.

My orthopedist has recommended surgery on my right shoulder, and my podiatrist has recommended surgery on my right big toe.  Not an unusual report for a 69 year old big man.  As of yet, I have not had any surgeries to help with my arthritis. 

I don't take any oral medications specifically targeting arthritis.  I take two ibuprophen tablets approximately two times in any ten day period.

I practice t'ai chi ch'uan, chi kung, yoga, walking, and gardening. 

I favor a non-inflamatory diet with lots of vegetables, grains, seeds, nuts, fruits and salads.  For example, my breakfast each morning consists of 2/3 dry cup of half steel cut oats and half quinoa, with raisins, almonds, and butter added to the cooked grains; along with coffee and creamer.  I start with about 900 calories for breakfast.  Since I weight between 250 and 260 pounds, and am very active, I need a few more calories than smaller people. 

Hopefully, these health practices, will slow the progress of my osteoarthritis, keep me limber, allow me to be active, and ameliorate the, thus far, modest pain and discomfort.

Many experts have recommended that persons suffering from osteoarthritis practice T'ai Chi Ch'aun, particularly Sun Style Taijiquan.

My webpages on the subject of exercise might be useful to persons with this health problem:

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet

Qigong (Chi Kung) Exercises for Fitness and Good Health

T'ai Chi Ch'uan Exercises 

 

Tai Chi for Arthritis - 12 Lessons with Dr. Paul Lam, M.D..   Instructional DVD, 2009.  2 Discs, 300 Minutes.  VSCL. 

Gentle Yoga for Arthritis: A Safe and Easy Approach to Better Health and Well-Being through Yoga.  By Laurie Sanford and Nancy Forstbauer.  Hatherleigh Press, 2014.  112 pages.  ISBN: 978-1578264483.  

Arthritis Relief: Chinese Qigong for Healing and Prevention  By Grandmaster Yang Jwing Ming.  YMAA Publications Center, 3rd Edition, 2005.  Index, 2014 pages.  ISBN: 978-1594390333.   VSCL.  

The Immune System Recovery Plan: A Doctor's 4-Step Program to Treat Autoimmune Disease.  By Susan Blum, MD and MPH; and Michele Bender.  Foreword by Mark Hyman, M.D..  Scribner, 2013.  384 pages.  ISBN: 978-1451694970.  VSCL. 

 

Falling Down, Then Sitting

I was cheerfully and energetically walking with my dog, Bruno, on Sunday morning (9/10).  The weather was cool and overcast, almost foggy. We both had spirit and liveliness in our quick walking pace. The evergreen pines were impressive borders to our morning jaunt, and many deciduous shrubs and trees added a few autumn colors to delight our views.  

Suddenly, a large black cat jumped out from some shrubs and scrambled directly in front of our path.  Bruno, predictably, lunged in pursuit of his longstanding DNA enemy. I gathered my strength and balance and controlled his aggressiveness via the leash. We walked another ten feet.  Then Bruno suddenly turned in front of me and ran into my legs. I quickly lost my balance and fell forward on to the asphalt street.

I injured my left knee, right hand, right shoulder, and overall sense of well-being.  Blood dripped from my hand and bruised knee. I slowly assessed the damage, and gradually returned to standing, supported by my cane.  We slowly and carefully walked back home.

Karen helped me bandage and treat my wounds.  I applied ice to my bruised knee. I rested and hoped for the best.

I had a scheduled a yurt camping trip to Pacific Beach State Park on the Southwestern Washington Pacific coast, from 9/11-9/14. I was quite disappointed that I could not go camping because of my leg injuries from the Sunday fall.  I lost the $150.00 I had spent on the Yurt reservations.

Now, for three days, I have been sitting, resting, doing some gentle massage and rehab movements for my bruised knee, icing, and reading.

Multiple injuries to my right hand, and arthritis, have resulted in permanent impairment, pain, and weakness in my dominant right hand. 

Injuries to my legs have resulted in fewer problems and more rapid recovery.  

I've been reading many books on 20th Century history.  I particularly enjoyed "The Existentialist Café: Freedom, Being, and Apricot Cocktails" by Sarah Bakewell. The extreme challenges and choices of Europeans living from 1910-1960 are very disturbing to read about. Bakewell tells the story via the lives of many French and German intellectuals of that era. Eric Hobsbawn's "The Age of Extremes: A History of the World, 1914-1991" chronicles the influences of socialism, fascism, communism, capitalism, and the devastating Wars, and the Cold War, during that time period. 

I had anticipated adding reports, photographs, and poems about my yurt camping trip to Pacific Beach after I returned on Thursday (9/14). 

In the remaining three months ahead in 2023, I have scheduled Yurt camping beach trips to Nehalem Bay, Grayland, and Cape Lookout. Each month, I yurt camp four days and three nights at a State Park along the ocean shores. Hopefully, I will be physically able to enjoy these local adventures and retreats to the Pacific Coast in 2023 and 2024.

Lake Quinault

Ocean Shores State Park

Memories of Pacific Coast Places: Highway 101 and 1

Reports from Yurt Camping Retreats at the Ocean from 2021

Yurt Camping

Diabetes and Caloric Restriction

I have been dealing with the disease of diabetes since I was 52 years of age - for the last twenty years.  Vigorous daily exercise and reasonable eating from 1998 to 2016, kept my A1C around 7.2.  

Most diabetes patients die from cardio-vascular disease.  So, as the odds predicted, I had a pacemaker inserted in 6/17 and a LAD heart stent placed in 10/17.  Of course, being 72 years of age does not help with the progress of any disease.  Also, the problems and anxieties of serious heart disease resulted in a reduction of exercise.  

In the last year, while suffering from heart disease, my blood sugars were rising.  I tried three different medicines in 2017: Trulicity, Januvia, or Glipizide combined with Metaformin.    

I see my internal medicine doctor next Friday.  I am considering asking for a referral to an endocrinologist, and a change in medications.   

I have been attending, since November, the cardio rehabilitation classes three days each week, for 1.5 hours per class, at the Peace Health Hospital complex in Vancouver, WA.  The class consists of one hour of aerobics, and a half hour of weight lifting, core work, or stretching.  They offer a 1 hour lecture each Wednesday on heart health care.  Fortunately, my health insurance covers this cardio rehabilitation program - how lucky I am.  

Unquestionably, moderate exercise helps with reducing blood sugar.  Typically, after a breakfast (600 calories) and a one hour wait, my blood sugar will be at around 220.  After I finish the 1.5 hours of exercise, my blood sugar is 150.  Ideally, it would be around 110.  Exercise does help, it has few side effects like medicines, is inexpensive (e.g., my nearby LA Fitness Gym membership costs $31.00 per month).  I enjoy walking and weightlifting, and I practice Taijiquan. 

  
The most important factor in controlling diabetes is carefully choosing what you eat, and more important, what you do not eat.  Reducing caloric intake has the beneficial effect of reducing blood sugar.  Also, any overeating of high glycemic index (carbohydrate) foods increases your blood sugar.  In the past, sometimes I am inconsistent and negligent about my diet.  

My goal for January and February is too eat under 100 grams of carbohydrates per day, and around 1,500 calories per day.  My body-weight goal is 225 pounds.  For a, currently,  6'7" and 246 pound man, this is a significant caloric reduction.  

If I eat under 1,300 calories a day, my morning fasting blood sugar goes down to 135.  However, it is very hard for me to control my lust for food and eat under 1,300 calories per day.  Also, my energy level drops and fatigue sets in earlier the less I eat.  However, overall, I must strive to bring my blood sugar to proper maintenance levels.  Always Compromises!!


"The Longevity Diet: The Only Proven Way to Slow the Aging Process and Maintain Peak Vitality Through Caloric Restriction." By Brian M. Delaney, and Lisa Walford, 2010.  

Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition Based Cure.  By Caldwell B. Esselstyn, M.D., 2008.  

Teaching Us About Healing

This past weekend, I read the most interesting book by Tim Parks:

"Teach Us to Sit Still: A Skeptic's Search for Health and Healing."  By Tim Parks.  New York, Rodale Press, 2011.  322 pages.  ISBN: 9781609611583. 

The author lives in Italy and has written over 20 books.  He was having many urological, genital, and pelvic pain problems.  He used conventional medical tests and some recommendations to help him with his problems; but was not satisfied.  He discovers the book titled "A Headache in the Pelvis" by David Wise, PhD., and Rodney Anderson, M.D..  The book advocates daily exercises and relaxation/meditation methods, and psychological methods to help with healing. 
Tim follows the regiment with some improvement in his condition.  

Mr. Parks experiments with regular Shiatsu massage therapy.  Finally, he participates in some Buddhist Vipassana retreats.  He shares, honestly and insightfully, his experiences with many alternative therapies he used to ameliorate his health problems.  

Men with prostate problems (prostatitis, benign prostatic hyperplasia (BPH), excessive urination, and pelvic pain) might gain some treatment and adaptation ideas from Mr. Park's journey.  

Mr. Parks thinks a great deal and complains of the "constant chatter in my head."  This active mind-set, he believes, hinders his progress in the body-consciousness practices he wants to integrate into his daily life.  His practice of Vipassana provides some clearer understanding of his psychological and bodily states and conditions.  

Tim usefully explores the relationship between writing, writers, and health issues throughout the book.  After a ten day Vipassana silent retreat, he decides to stop writing for awhile to reduce his stress and deactivate his analytical and judgmental over-thinking.  

Overall, a fine book by a skillful writer, full of cogent observations, a skeptic's questioning, humor, and personal revelations.  

Reiki Master, Red Bluff, California

Karen Garofalo, Reiki Master, Third Degree 

In the Usui Shiki Ryoho Reiki Tradition
Valley Spirit Center
Red Bluff, California

Schedule appointments with Karen by telephone:  530-200-0750

Reiki: Bibliography, Quotations, Information, Resources 
Karen's Reiki Homepage

Reiki Research Group, Gratitude Center in Red Bluff, California

Karen's husband, Mike Garofalo, has studied the Chinese energy art of Chi Kung for over 30 years, and has taught Chi Kung (Qigong) and Tai Chi Chuan (Taijiquan) since 2000.   You can make arrangements to study with Mike in Red Bluff. 

Both Karen and Mike are active gardeners. 

 

Back Home Again in Red Bluff

This past week, from 3/25 - 3/30, I was in Portland, Oregon.  I enjoyed visiting with my two children and their families.   We celebrated Easter in style!  

My son, Michael Delmer, is steadily recovering from his recent kidney surgery. He received a kidney transplant on 3/15 by a surgical team at the Legacy Good Samaritan Hospital in Portland.  He had been on dialysis for four years.  

Karen has been helping to care for Mick in Portland since 3/20.  

Karen and I and drove from Vancouver to Longview, and then by Route 4 to Long Beach, Washington, and down to Cape Disappointment State Park.  

Back to four days of my home routines, unpacking, reading, walking, taijiquan practice, webpage creation, gardening, home improvement projects, chores, etc.  I go back to my job on Monday morning.  Looking forward to some dry weather for outdoor projects.  

Travel Guides to Washington and Oregon  

Karen Garofalo, Reiki Master, Red Bluff, CA

Karen Garofalo, Reiki Master, Third Degree 

In the Usui Shiki Ryoho Reiki Tradition
Valley Spirit Center
Red Bluff, California

Schedule appointments with Karen by telephone.  

Reiki: Bibliography, Quotations, Information, Resources 
Karen's Reiki Homepage

Reiki Research Group, Gratitude Center in Red Bluff, California

Karen's husband, Mike Garofalo, has studied the Chinese energy art of Chi Kung for over 30 years, and has taught Chi Kung (Qigong) and Tai Chi Chuan (Taijiquan) since 2000.   You can make arrangements to study with Mike in Red Bluff. 

Both Karen and Mike are active gardeners. 

 

Karen Garofalo, Reiki Master, Third Degree, Red Bluff, California

Karen Garofalo, Reiki Master, Third Degree 

In the Usui Shiki Ryoho Reiki Tradition
Valley Spirit Center
Red Bluff, California

Schedule appointments with Karen by telephone.  

Reiki: Bibliography, Quotations, Information, Resources 
Karen's Reiki Homepage

Reiki Research Group, Gratitude Center in Red Bluff, California

Reiki Touch Healing in Red Bluff, California

By Karen Garofalo, Reiki Master, Third Degree 

In the Usui Shiki Ryoho Reiki Tradition
Valley Spirit Center
Red Bluff, California

Reiki: Bibliography, Quotations, Information, Resources

Yoga Routine for Diabetics

Yoga as Medicine: The Yogic Prescription for Health and Healing  By Timothy McCall, M.D. and Yoga Journal.  Bantam, 2007.  592 pages.  ISBN: 0553384066.  VSCL.  Diabetes discussed on pages 281-298.  This sequence of asanas for diabetics was suggested by the Yoga Master Sandra Summerfield Kozak.  

 

1.  Kapalabhati Breathing 
2.  Alternate Nostril Breathing  (Nadi Shodhana) 
3.  Mindfulness Meditation
4.  Modified Sun Salutations
5.  Cobra Pose  (Bhujangasana) 
6.  Locust Pose  (Salabasana) 
7.  Seated Forward Bend  (Paschimottanasana) 
8.  Tree Pose  (Vrksasana) 
9.  Triangle Pose  (Trikonsasana) 
10.  Warrior I  (Virabhadrasana I) 
11.  Warrior II  (Virabhadrasana II) 
12.  Extended Side Angle Pose  (Utthita Parsvakonasana) 
13.  Standing Twist  (Marichyasana) 
14.  Bridge Pose  (Setu Bandha Sarvangasana) 
15.  Seated Twist 
16.  Alligator Twist  (Jathara Parivartasana) 
17.  Relaxation Pose  (Savasana) 
Practice Karma Yoga (Serving, Volunteering, Helping, Giving, Sharing)   

My Diabetes Management Program for 2012

 

Purifying the Lungs

Since the days of the great Chinese healer, Sun Simiao (581-682 CE), there has been extensive use of six sounds to energize, purify, strengthen, and heal the body. 

One sound is used to energize, purify, strengthen, and heal the lungs.  This sound is variously translated into English as "ssss" or "tzzz" or "shhhh."

Here is one version of the method used:

Lie on your back on a comfortable and flat surface.  [Others recommend doing the exercise while seated or standing, but try it lying on the ground in this version.]
Close your eyes. 
Relax the entire body.  Be comfortable and warm. 
The room should be quiet and you should be undisturbed. 
The room should be clean, dust free, incense free, and pollution free. 
Healthy plants in the room contribute to better air. 

Keep your tongue down on the bottom of your mouth. 
Extend your lower jaw somewhat. 
Either let your arms relax on the floor at your sides, or rest your hands on your upper chest. 
Inhale slowly and deeply through the nose.  Relax your abdomen and let it rise as you inhale.
As you exhale make the "ssss" or "tzzz" or "shhhh" sound. 
You should be able to hear and feel this healing sound as you make it. 
Vibrate the sound in the throat.
Imagine the buzzing sound descending, vibrating, and buzzing in your chest and lungs. 
Imagine your lungs being energized, purified, strengthened, rejuvenated, healed. 
The abdomen falls down as you exhale. 

1. Audibly repeat the inhalation and exhalation pattern eight times. Take your time, go slowly, concentrate, and focus on energizing the lungs. 
2. Silently, inaudibly, with your imagination, repeat the inhalation and exhalation pattern eight times.  Take your time, go slowly, concentrate, and focus on energizing the lungs. 
3. Audibly repeat the inhalation and exhalation pattern eight times.  This time, as you exhale, imagine and mentally concentrate on and try to feel the Qi (bodily energy) moving from both big toes (Liver 1 point Dadun) upward, up through the inside of the legs (Liver Channel), up into the abdomen, up into the chest and lungs, then down the inner arms (Lung Channels) moving to the tips of the middle fingers (Lung 11 point Shaoshang).  [Accupressure and medical qigong books explain these inner energy systems in more detail). 
4. Silently, inaudibly, with your imagination, repeat the inhalation and exhalation pattern eight times.  Take your time, go slowly, concentrate, focus on energizing the lungs. 

Relax quietly for a few minutes. 
Imagine your lungs being energized, purified, strengthened, rejuvenated, healthier and healed. 
Return to normal, relaxed, and natural breathing.  Rest for awhile. 
Place your hands gently on you abdomen (right hand over left hand for men, women the opposite) and move your hands in a circular manner around your abdomen for 36 circles clockwise, then 36 circles counterclockwise.  Enjoy this self-massage. 
 Remain quiet, relaxed, and calm.  Meditate. 
 
 

Shaman's Staff

"In Chinese shamanism, a staff represents the power of the universe. With a staff, a shaman had the power to pass on the universal knowledge to others. Later, when teachers took over part of the shaman's job, they always taught with a small staff in their hands like a shaman."
- Master Zhongxian Wu, Vital Breath of the Dao, p. 106

"Professional and patient centered organizations (in fact most medical associations around the world including the World Health Organization) use the "correct" and traditional symbol of medicine, the staff of Asclepius with a single serpent encircling a staff, classically a rough-hewn knotty tree limb. Asclepius (an ancient Greek physician deified as the God of Medicine) is traditionally depicted as a bearded man wearing a robe that leaves his chest uncovered and holding a staff with his sacred single serpent coiled around it, symbolizing renewal of youth as the serpent casts off its skin. The single serpent staff also appears on a Sumerian vase (circa 2000 BCE) representing the Healing God Ningishita, a prototype of the Greek Asklepios."
-   The Caduceus vs the Staff of Asclepius (Asklepian)  
 

Way of the Staff

Shifu Miao Zhang Points the Way
Teacher with the Magical (Wondrous, Amazing, Powerful) Staff, Shifu Miao Zhang, 师傅妙杖