Posts
Well, if pure weight loss was a goal of this pursuit, week two was a negative one, as a pound was gained. I'll blame the bad weather.
Maybe I need to read/view some of the links Dr. Duckworth has passed along. It's not a small grouping of readings, so pick-and-choose, as you have time (from vegsource.com, unless otherwise noted):
New veg show on cooking channel
Milk intake and osteoporosis examined
A speech on "The Starch Solution" by John McDougall, MD
Time Magazine: Veggies still good for you
A debate over the book "The China Study"
Vegetarianism as long-life indicator
High fructose corn syrup's fat-inducing effects
High-end vegan dining in SF
Food Democracy Now: a clearinghouse for issues relating to good eating
Thursday, December 16, 2010
Monday, December 13, 2010
Qs for Dr. Duckworth: Natural Remedy for Dry Skin?
Question for Dr. Duckworth,
Do you have any thoughts on natural remedies for dry skin? As we've moved into winter, I'm finding that over-the-counter lotions aren't completely doing the trick. Thanks.
M. Graham
M.,
You can make a lotion out of ginger and sesame oil. Take the ginger and chop it up, very fine. Then pour in sesame oil, or even olive oil. Use one part ginger to three parts oil. You could even go as high as a one part-to-one part. Mix it up over three days' time. The ginger will activate properties in the oil to make a nice ointment for the skin.
Dr. Duckworth
Do you have any thoughts on natural remedies for dry skin? As we've moved into winter, I'm finding that over-the-counter lotions aren't completely doing the trick. Thanks.
M. Graham
M.,
You can make a lotion out of ginger and sesame oil. Take the ginger and chop it up, very fine. Then pour in sesame oil, or even olive oil. Use one part ginger to three parts oil. You could even go as high as a one part-to-one part. Mix it up over three days' time. The ginger will activate properties in the oil to make a nice ointment for the skin.
Dr. Duckworth
Thursday, December 9, 2010
Vegan for a Month: Day 9
It's good to get some information in your system, when you're about to make a change in lifestyle, even for a shorter term eyb. As someone who built up about three years of veganism in smaller chunks, I wanted to read up on some supporting literature, while also looking for any drawbacks that might occur, any nutritional deficits that I might be inviting.
The two main bits of media that I took in while transitioning in December would certainly be considered advocacy of a more vegetarian and, by extension, locavore diet. Readers of this blog would be sympathetic, I'm guessing, to many of the ideas expressed in them and may have already taken in the works.
As someone who lists the books that I read, I noticed that I'd recently consumed two by Anthony Bourdain, the world-renowned chef, traveler, author, curmudgeon and champion of meat-eating. In response, I picked up "The Face on Your Plate" by Jeffrey Moussaieff Masson, a writer unknown to me, despite myriad titles to his credit. He's a sensitive man, and I don't say that with disrespect. The process of killing animals for food revolts him at that base level, he's even squeamish around sustainable family farms that grow animals for meat. The book's smart and you'll learn something about how your meal came to be; for sushi fans, his describing the way eels are killed will be something you won't forget the next time you're checking off boxes at your local sushi restaurant. His calls, though, for more happiness for farm animals is one of the ideas that probably won't resonate with most Americans. On the other hand, his discussions of how he, in his late 60s, keeps up with his young children, while still able to work out at a highly effective clip might sway more. In fact, his advocacy for a Meatless Monday is likely pointing to a way to bring people into a more vegetarian lifestyle, if at a slower pace. For those that labor over books, it's a quick, "readable" read.
"Food Inc." is a film that's made a mark in a short period of time, the 2008 documentary (available for online streaming at Netflix) tackling factory farming, American families and their over-reliance on fast food, the ability of companies like WalMart to make a major dent in the ecological future of our world, and a variety pack of other major-and-minor themes involving our country's food production and checkout line desires. Though it's a strident film, with clear points of view from the first few frames, the doc's got enough subtlety to not wear you out with jackhammering of messages. (That said, I watched it in two sittings, so I might be countering my own point; the early section on chicken farms might have you walking around the block, on a search for some perspective.) The film's probably going to find an audience already caring about these issues, but if it somehow made it into schools, public television and other mainstream viewing circles, the effect could be profound. The images and messages explored are so universally troubling, only the most unthinking people could resist making some change for the better after watching.
===
Oh yeah! An update, or two, on the last entry. Lost five pounds the first week of the vegan plan. Ate one massive pot of healthy soup to do so; once exercise kicks into higher year, the results should even even better. And the sugar cravings are largely past. There's still that temptation to grab an Amp when they're around, but those afternoon and early-evening crashes are starting to abate. Shew.
The two main bits of media that I took in while transitioning in December would certainly be considered advocacy of a more vegetarian and, by extension, locavore diet. Readers of this blog would be sympathetic, I'm guessing, to many of the ideas expressed in them and may have already taken in the works.
As someone who lists the books that I read, I noticed that I'd recently consumed two by Anthony Bourdain, the world-renowned chef, traveler, author, curmudgeon and champion of meat-eating. In response, I picked up "The Face on Your Plate" by Jeffrey Moussaieff Masson, a writer unknown to me, despite myriad titles to his credit. He's a sensitive man, and I don't say that with disrespect. The process of killing animals for food revolts him at that base level, he's even squeamish around sustainable family farms that grow animals for meat. The book's smart and you'll learn something about how your meal came to be; for sushi fans, his describing the way eels are killed will be something you won't forget the next time you're checking off boxes at your local sushi restaurant. His calls, though, for more happiness for farm animals is one of the ideas that probably won't resonate with most Americans. On the other hand, his discussions of how he, in his late 60s, keeps up with his young children, while still able to work out at a highly effective clip might sway more. In fact, his advocacy for a Meatless Monday is likely pointing to a way to bring people into a more vegetarian lifestyle, if at a slower pace. For those that labor over books, it's a quick, "readable" read.
"Food Inc." is a film that's made a mark in a short period of time, the 2008 documentary (available for online streaming at Netflix) tackling factory farming, American families and their over-reliance on fast food, the ability of companies like WalMart to make a major dent in the ecological future of our world, and a variety pack of other major-and-minor themes involving our country's food production and checkout line desires. Though it's a strident film, with clear points of view from the first few frames, the doc's got enough subtlety to not wear you out with jackhammering of messages. (That said, I watched it in two sittings, so I might be countering my own point; the early section on chicken farms might have you walking around the block, on a search for some perspective.) The film's probably going to find an audience already caring about these issues, but if it somehow made it into schools, public television and other mainstream viewing circles, the effect could be profound. The images and messages explored are so universally troubling, only the most unthinking people could resist making some change for the better after watching.
===
Oh yeah! An update, or two, on the last entry. Lost five pounds the first week of the vegan plan. Ate one massive pot of healthy soup to do so; once exercise kicks into higher year, the results should even even better. And the sugar cravings are largely past. There's still that temptation to grab an Amp when they're around, but those afternoon and early-evening crashes are starting to abate. Shew.
Sunday, December 5, 2010
Vegan for a Month: Day 4
Greetings. My name's Thomas and I'm generally the person who posts up videos and other blog items here. I've been a patient of Dr. Duckworth (and occasionally Jason Hackler) for the past 18-or-so months. During that time, I've welcomed the approaches and care given at NLTC. But no one can monitor you all the time, and I've allowed some personal habits to push me to a personal-high weight of 231 pounds.
As a former athlete (not a good one, but an active one), this is completely galling. It pains me to even type in those numbers. 2. 3. 1. Together. In a row. AYIE.
To combat the creep of pounds and to establish some better habits going forward, I called a truce with drinking, giving myself a break from alcohol for the last seven weeks of the year. That process I'm well into and it's not been a bad thing; it hasn't been that rough to adapt, actually. But I'm also tapping into a vegan diet for the month of December, figuring that there's no rougher month to attempt some dietary changes, what with holiday parties, cookies set out on every available surface and the wintry temperatures keeping outdoor exercise to a minimum.
Dr. Duckworth thought it'd be interesting, maybe informative, for me to punch up some thoughts over the next month. I've given myself a few days worth of veganism before jotting down the first thoughts, but I'd like to diverge from the meat-and-dairy talk for this first entry. Instead, I'd like to point out that energy drinks can be as addictive as anything I've come across.
While they probably disgust no lack of readers here, energy drinks have been a daily dose for me over the past year, or two. I'm partial to Rockstar, Amp and Full Throttle, while passing on Monster, Rip It and Xyence. (Though, if handed one of those for free after a concert, I've willingly broken my own rules.) For the first three-plus days of the new diet settings, what's bothered me most is a serious, mid-day craving for these caffeine-and-sugar bombs.
Used to be, I'd grab one before an afternoon class "to help keep me sharp." Or I'd grab one before working nights "just to stay awake." And sometimes I'd find myself with one in-hand, solely because I'd be paying for gasoline, or standing in the checkout aisle at a store, with the drinks within super-easy reach.
Cheese, oh, I'll miss it soon enough, I'm sure. A pizza? Oh! They're so delicious! But I just watched a friend dine at the awesome Good Pie without having a stress attack. After being vegetarian for 20 years, I've worked in a fair amount into my weekly meals and I'll certainly want some sushi, eventually.
The energy drinks, though? I miss them already, like old friends. It's mid-day of day four and mind's keeping with the program, but my body's detoxing. It ain't fun. But it is necessary.
More soon...
As a former athlete (not a good one, but an active one), this is completely galling. It pains me to even type in those numbers. 2. 3. 1. Together. In a row. AYIE.
To combat the creep of pounds and to establish some better habits going forward, I called a truce with drinking, giving myself a break from alcohol for the last seven weeks of the year. That process I'm well into and it's not been a bad thing; it hasn't been that rough to adapt, actually. But I'm also tapping into a vegan diet for the month of December, figuring that there's no rougher month to attempt some dietary changes, what with holiday parties, cookies set out on every available surface and the wintry temperatures keeping outdoor exercise to a minimum.
Dr. Duckworth thought it'd be interesting, maybe informative, for me to punch up some thoughts over the next month. I've given myself a few days worth of veganism before jotting down the first thoughts, but I'd like to diverge from the meat-and-dairy talk for this first entry. Instead, I'd like to point out that energy drinks can be as addictive as anything I've come across.
While they probably disgust no lack of readers here, energy drinks have been a daily dose for me over the past year, or two. I'm partial to Rockstar, Amp and Full Throttle, while passing on Monster, Rip It and Xyence. (Though, if handed one of those for free after a concert, I've willingly broken my own rules.) For the first three-plus days of the new diet settings, what's bothered me most is a serious, mid-day craving for these caffeine-and-sugar bombs.
Used to be, I'd grab one before an afternoon class "to help keep me sharp." Or I'd grab one before working nights "just to stay awake." And sometimes I'd find myself with one in-hand, solely because I'd be paying for gasoline, or standing in the checkout aisle at a store, with the drinks within super-easy reach.
Cheese, oh, I'll miss it soon enough, I'm sure. A pizza? Oh! They're so delicious! But I just watched a friend dine at the awesome Good Pie without having a stress attack. After being vegetarian for 20 years, I've worked in a fair amount into my weekly meals and I'll certainly want some sushi, eventually.
The energy drinks, though? I miss them already, like old friends. It's mid-day of day four and mind's keeping with the program, but my body's detoxing. It ain't fun. But it is necessary.
More soon...
Wednesday, November 3, 2010
Thursday, October 21, 2010
A natural medicine approach to warts
In western terms, warts are the result of viral activity in an environment conducive to that particular life form’s health and well being. In oriental natural medicine terms, warts thrive because of the over consumption of animal protein, especially red meat and shell fish, and sugar which create an acidic environment. Either point of view, in order to be rid of warts, you must change the eco-system.
In Japanese Naturopathic practices, the acidic environment is altered by introducing ume tea internally through the digestive system and eliminating sugars and animal protein from the diet. This would, of course, include dairy, artificial sweeteners and tropical fruits.
Genital warts should be washed or soaked with an ume solution and/or moxa tea; other external warts, including plantar warts, can be ‘burned’ off by applying raw eggplant to the wart. This procedure involves cutting thick pieces of the flesh of the eggplant and bandaging onto the wart. Most warts or wart clusters can be covered with a slice of eggplant that fits under a 2 inch band-aid. Ideally, the eggplant should be changed about every 4-8 hours and the eggplant compress maintained 24 four hours a day. However, using the eggplant just in the evening/through the night can be very powerful. Direct moxibustion (Japanese ½ grain size kyu, once a day for 2-3 days) is also very powerful. Another approach is to use thick slices of garlic in the same manner as eggplant. Either one should begin to show results in 3-10 days.
In Japanese Naturopathic practices, the acidic environment is altered by introducing ume tea internally through the digestive system and eliminating sugars and animal protein from the diet. This would, of course, include dairy, artificial sweeteners and tropical fruits.
Genital warts should be washed or soaked with an ume solution and/or moxa tea; other external warts, including plantar warts, can be ‘burned’ off by applying raw eggplant to the wart. This procedure involves cutting thick pieces of the flesh of the eggplant and bandaging onto the wart. Most warts or wart clusters can be covered with a slice of eggplant that fits under a 2 inch band-aid. Ideally, the eggplant should be changed about every 4-8 hours and the eggplant compress maintained 24 four hours a day. However, using the eggplant just in the evening/through the night can be very powerful. Direct moxibustion (Japanese ½ grain size kyu, once a day for 2-3 days) is also very powerful. Another approach is to use thick slices of garlic in the same manner as eggplant. Either one should begin to show results in 3-10 days.
Tuesday, October 12, 2010
Clinicscape
As you enter Natural Life Therapy Clinic, directly in front of you there is a place of honor for my studies. There is a portrait of M. Masahilo Nakazono Osensei, founder of Kototama Life Medicine and my teacher. It is a beautiful pastel chalk on sandpaper painting by an extraordinary artist, Kitty Wallis. Sensei was about 64 when she painted him. To the left of Sensei's painting is a portrait of the three legendary emperors: Fu Hsi ([2852-2738 BCE], the Father of Philosophy and Divination who brought us the Principle of Tai Chi, Yin/Yang and authored The Book of Change (I CHING),(invented writing and fishing with nets); Shen Nung [28th Century BCE], Emperor of the Five Grains, Father of Agriculture and herbal identification; he is considered the Father of Chinese Medicine (who invented the plow, tamed the cow, yoked the horse and used fire to clear farm land); and Huang Ti [26997-2597 BCE], the author of the 'Yellow Emperior's Classic of Internal Medicine' and Father of Acupuncture. It is a copy by Judy Stone Sawyer from a 1798 Japanese scroll by Sibi Wake that I commissioned in 1989.
To the right of Sensei is the Medicine Buddha poster from the Tibetan Medical Center at Dharamsala. This 'clinic warming gift' travelled from the Dalai Lama's Clinic to mine via Larry Brilliant, MD, a World Health Organization physician involved in the eradication of small pox and a co-founder of SEVA, an international service organization serving the vision needs of indigenous people throughout the world Larry presented it soon after I opened my practice in June 1980. Our connection is through our beloved guru, Neem Karoli Baba Maharaji who instructed his followers to "Feed everyone; Serve everyone." In front of the painting is a sword resting on a small wooden bench.
On left side of the bench is a 'medicine bone' from Africa, a reminder that the art of healing comes in many forms; on the other side is a sand dollar, an object of beauty that remarkably resembles the symbol for Kototama Medicine that was designed by Sensei. It is round, contains a five-pointed 'flower,' has five holes and inside, has five 'doves,' continual reminders of the five dimensions of life energy and the multi-faceted ways the five energies create a whole. In front of the bench is a wooden plaque that reads "I have no sword, I make absence of self my sword."
On the shelf below is a copy of the 'Long Landscape Scroll' (1486), by Sesshu, considered Japan’s greatest artist; it depicts the gentle, gradual flow of the seasons from spring to winter. (The original is 51-feet long by 1 1/4-feet tall.) This too was gift from Sensei. In front of the scroll is a length of braided sweetgrass that Jason Hackler bestowed upon me. Sweetgrass is a spiritual ceremonial plant used by the First People of this continent and is referred to as "the Hair of Mother Earth." It is held that Earth gives us life and any person who thinks he is more important than Earth is truly and sadly lost.
On the middle shelf is a photo of Jason and me. It's a good picture. In front of the photo is a wild turkey feather I brought home from a retreat in Texas. Ben Franklin was a strong advocate of declaring the wild turkey as the national bird. It is a gentle social creature that clusters in large flocks and though they can fly, seemed rooted to the earth. Franklin felt the eagle to be a stand-alone bully that kills anything it sees and, as Franklin observed, "is a carrion beast." If things get tight, won't hesitate to eat 'road kill.' He didn't think the eagle represented the heart of America. Now, of course, he would see the eagle very much represents America, flying around killing whatever it sees.
Below that is a five picture frame presentation of cartoon samurai ducks… and you were expecting what?
Back to the top shelf. The sword came from a long time martial arts practitioner who wished to acknowledge the study and practice of Kototama Life Medicine as being in the tradition of the warrior-priest. The bench was a present from another extraordinary artist, Steve Auger. (The large painting on the north wall behind the puja table is an Auger creation.) The bench is a traditional tool of the shaman of South America. It was used as a seat for the physician, as a chopping block where he prepared his herbal medicines and as a headrest when he slept. The symbolism and grace of this simple piece of furniture never ceases to awe me. And the wooden plaque...
The wooden plaque is a gift from my close friend, student extraordinaire and long-time clinical associate, Jason Hackler, DOM, L.Ac. It is a constant reminder of the path I have chosen, the goals I seek and the attitude that best serves my quest. The lines, "I have no sword, I make absence of self my sword," are the final lines of a prayer/poem penned by a 14th Century samurai.
From Catholic seminarian to psychedelic explorer; Hindu devotee to Buddhist meditation practitioner; shaman and Shinto student and, finally, mastery of the Kototama Principle; my path has been long, intense, varied in form yet singular in purpose. I have sought and still seek to embrace everything with attachment to nothing; I have attempted to be whole and to be zero. My pride is my distraction, my determination, which some term arrogance, is fueled from deep within and in this poem/prayer I have found a sensible guide to physical life, spiritual development and intellectual integrity.
"I have no parents;
I make the heavens and earth my parents.
I have no home;
I make awareness my home.
I have no life or death;
I make the tides of breathing my life and death.
I have no divine power;
I make honesty my divine power.
I have no means;
I make understanding my means.
I have no magic secrets;
I make character my magic secret.
I have no body;
I make endurance my body.
I have no eye;
I make the flash of lightening my eyes.
I have no ears;
I make sensibility my ears.
I have no limbs;
I make promptness my limbs.
I have no strategy;
I make 'unshadowed by thought' my strategy.
I have no designs;
I make 'seizing the opportunity by the forelock' my design.
I have no miracles;
I make right-action my miracles.
I have no principles;
I make adaptability to all circumstances my principles.
I have no tactics;
I make emptiness and fullness my tactics.
I have no talents;
I make ready wit my talent.
I have no friends;
I make my mind my friend.
I have no enemy;
I make carelessness my enemy.
I have no armor;
I make benevolence and righteousness my armor.
I have no castle;
I make immovable-mind my castle.
I have no sword;
I make absence of self my sword."
This then is what greets me each time I walk through the door of Natural Life Therapy Clinic. When I greet you, this is what I am seeking to convey.
To the right of Sensei is the Medicine Buddha poster from the Tibetan Medical Center at Dharamsala. This 'clinic warming gift' travelled from the Dalai Lama's Clinic to mine via Larry Brilliant, MD, a World Health Organization physician involved in the eradication of small pox and a co-founder of SEVA, an international service organization serving the vision needs of indigenous people throughout the world Larry presented it soon after I opened my practice in June 1980. Our connection is through our beloved guru, Neem Karoli Baba Maharaji who instructed his followers to "Feed everyone; Serve everyone." In front of the painting is a sword resting on a small wooden bench.
On left side of the bench is a 'medicine bone' from Africa, a reminder that the art of healing comes in many forms; on the other side is a sand dollar, an object of beauty that remarkably resembles the symbol for Kototama Medicine that was designed by Sensei. It is round, contains a five-pointed 'flower,' has five holes and inside, has five 'doves,' continual reminders of the five dimensions of life energy and the multi-faceted ways the five energies create a whole. In front of the bench is a wooden plaque that reads "I have no sword, I make absence of self my sword."
On the shelf below is a copy of the 'Long Landscape Scroll' (1486), by Sesshu, considered Japan’s greatest artist; it depicts the gentle, gradual flow of the seasons from spring to winter. (The original is 51-feet long by 1 1/4-feet tall.) This too was gift from Sensei. In front of the scroll is a length of braided sweetgrass that Jason Hackler bestowed upon me. Sweetgrass is a spiritual ceremonial plant used by the First People of this continent and is referred to as "the Hair of Mother Earth." It is held that Earth gives us life and any person who thinks he is more important than Earth is truly and sadly lost.
On the middle shelf is a photo of Jason and me. It's a good picture. In front of the photo is a wild turkey feather I brought home from a retreat in Texas. Ben Franklin was a strong advocate of declaring the wild turkey as the national bird. It is a gentle social creature that clusters in large flocks and though they can fly, seemed rooted to the earth. Franklin felt the eagle to be a stand-alone bully that kills anything it sees and, as Franklin observed, "is a carrion beast." If things get tight, won't hesitate to eat 'road kill.' He didn't think the eagle represented the heart of America. Now, of course, he would see the eagle very much represents America, flying around killing whatever it sees.
Below that is a five picture frame presentation of cartoon samurai ducks… and you were expecting what?
Back to the top shelf. The sword came from a long time martial arts practitioner who wished to acknowledge the study and practice of Kototama Life Medicine as being in the tradition of the warrior-priest. The bench was a present from another extraordinary artist, Steve Auger. (The large painting on the north wall behind the puja table is an Auger creation.) The bench is a traditional tool of the shaman of South America. It was used as a seat for the physician, as a chopping block where he prepared his herbal medicines and as a headrest when he slept. The symbolism and grace of this simple piece of furniture never ceases to awe me. And the wooden plaque...
The wooden plaque is a gift from my close friend, student extraordinaire and long-time clinical associate, Jason Hackler, DOM, L.Ac. It is a constant reminder of the path I have chosen, the goals I seek and the attitude that best serves my quest. The lines, "I have no sword, I make absence of self my sword," are the final lines of a prayer/poem penned by a 14th Century samurai.
From Catholic seminarian to psychedelic explorer; Hindu devotee to Buddhist meditation practitioner; shaman and Shinto student and, finally, mastery of the Kototama Principle; my path has been long, intense, varied in form yet singular in purpose. I have sought and still seek to embrace everything with attachment to nothing; I have attempted to be whole and to be zero. My pride is my distraction, my determination, which some term arrogance, is fueled from deep within and in this poem/prayer I have found a sensible guide to physical life, spiritual development and intellectual integrity.
"I have no parents;
I make the heavens and earth my parents.
I have no home;
I make awareness my home.
I have no life or death;
I make the tides of breathing my life and death.
I have no divine power;
I make honesty my divine power.
I have no means;
I make understanding my means.
I have no magic secrets;
I make character my magic secret.
I have no body;
I make endurance my body.
I have no eye;
I make the flash of lightening my eyes.
I have no ears;
I make sensibility my ears.
I have no limbs;
I make promptness my limbs.
I have no strategy;
I make 'unshadowed by thought' my strategy.
I have no designs;
I make 'seizing the opportunity by the forelock' my design.
I have no miracles;
I make right-action my miracles.
I have no principles;
I make adaptability to all circumstances my principles.
I have no tactics;
I make emptiness and fullness my tactics.
I have no talents;
I make ready wit my talent.
I have no friends;
I make my mind my friend.
I have no enemy;
I make carelessness my enemy.
I have no armor;
I make benevolence and righteousness my armor.
I have no castle;
I make immovable-mind my castle.
I have no sword;
I make absence of self my sword."
This then is what greets me each time I walk through the door of Natural Life Therapy Clinic. When I greet you, this is what I am seeking to convey.
Thursday, September 30, 2010
Kirtan Sacred Chanting: Friday, October 1
Shantala
Benjy & Heather Wertheimer
Kirtana Sacred Chanting
Unity in the Community Tour
Friday, October 1, 7 p.m.
Presented by Jan & Mitch Herzog and JennTara Ward
First Unitarian Church
5007 Waterman Blvd.
$20 in advance, $25 day of show
Advance tickets: www.brownpapertickets.com
For more info, call Jan or JennTara at: 314-497-8452; or at anusarayogastl@yahoo.com.
www.shantalamusic.com
Benjy & Heather Wertheimer
Kirtana Sacred Chanting
Unity in the Community Tour
Friday, October 1, 7 p.m.
Presented by Jan & Mitch Herzog and JennTara Ward
First Unitarian Church
5007 Waterman Blvd.
$20 in advance, $25 day of show
Advance tickets: www.brownpapertickets.com
For more info, call Jan or JennTara at: 314-497-8452; or at anusarayogastl@yahoo.com.
www.shantalamusic.com
Thursday, September 23, 2010
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