Author's Note | p. xi |
Introduction | p. xiii |
Why a Healthy Lifestyle? | p. 1 |
Can I Avoid Getting Ill if I Live Healthily? | p. 3 |
Chinese Medicine and our Energy | p. 4 |
Chinese Medicine and Health | p. 4 |
Is this Just Another Fad? | p. 5 |
The Chinese and Longevity | p. 6 |
Lifestyle in 'Modern' Times | p. 7 |
Lifestyle in the West before Industrialization | p. 8 |
Adapting to the 21st Century | p. 9 |
Being Aware of the Need for a Healthy Lifestyle | p. 11 |
The Results of Lifestyle Changes | p. 11 |
Can a Healthy Lifestyle Always Restore my Health? | p. 12 |
Do I have to be Perfect? | p. 13 |
How Long will it Take to Change my Habits? | p. 13 |
How to Read this Book | p. 14 |
Summary | p. 14 |
The Secret of Healthy Eating | p. 16 |
Balancing Our Diet | p. 17 |
The Correct Proportions of Foods | p. 18 |
Research on the Food Proportions in our Diet | p. 19 |
Phlegm and Damp-forming Foods | p. 22 |
Dealing with Weight Problems | p. 24 |
Meat-eating or Vegetarian--Which is the Healthy Choice? | p. 25 |
Dietary Tips for Vegetarians | p. 27 |
How Anna Changed her Diet | p. 28 |
Eating Healthily | p. 30 |
Eating Good Quality Food | p. 31 |
Eating Fresh Foods which are not 'Spoiled' | p. 32 |
Enjoying our Food | p. 33 |
The Temperature of Food | p. 34 |
The Taste of Food | p. 37 |
Eating in the Right Conditions | p. 41 |
Becoming Sensitive to our Dietary Needs | p. 44 |
Simon's Diet | p. 46 |
Indira's Diet | p. 47 |
Hannah's Diet | p. 49 |
Summary | p. 50 |
The Secret of Balancing Our Emotions | p. 52 |
Emotions as a Cause of Disease | p. 52 |
The Internal Causes of Disease | p. 53 |
Emotions as a Cause of Disease | p. 53 |
Anger | p. 55 |
Fear, Anxiety and Worry | p. 56 |
Sadness and Grief | p. 57 |
Joy | p. 58 |
Our Attitude to our Emotions | p. 59 |
The Spectrum of our Emotional Traumas | p. 61 |
Dealing With Our Emotions | p. 61 |
The Power of Taking Pleasure from the World | p. 62 |
The Power of Keeping in Good Humor | p. 63 |
The Power of Developing a Positive Attitude | p. 65 |
Dealing with 'Stuck' Emotions | p. 66 |
Gaining Perspective on our Emotions | p. 67 |
Talking and Writing Therapy | p. 68 |
The Power of Positive Goals | p. 70 |
Discharging Blocked Feelings | p. 74 |
Lifestyle and our Emotions | p. 75 |
Chinese Medicine and our Emotions | p. 77 |
Summary | p. 78 |
The Secret of How to Work, Rest and Exercise | p. 79 |
Work and Exercise | p. 80 |
Balancing our Work, Rest and Exercise | p. 81 |
Overwork | p. 82 |
Underactivity | p. 85 |
Internal and External Exercise | p. 88 |
Overexercising | p. 90 |
Activity, Rest, Age and Constitution | p. 91 |
Qigong Exercises and their Benefits | p. 91 |
A Qigong Stretch | p. 93 |
Exercising in the 'Spirit' of Qigong | p. 96 |
A Cleansing Qigong Exercise | p. 96 |
Learning Qigong | p. 97 |
How Much Qigong should I do? | p. 98 |
Seven Tips for Creating an Exercise Routine | p. 98 |
A Morning Qigong Exercise--Patting the Body | p. 99 |
Rest and Sleep | p. 102 |
Our Posture when we Sleep | p. 103 |
The Midday Nap | p. 104 |
If I have Difficulty Sleeping | p. 104 |
A Qigong Exercise before Sleeping | p. 106 |
Making Time for Rest and Relaxation | p. 107 |
Ways we can Rest and Relax | p. 107 |
A Simple Relaxation Exercise | p. 108 |
Resting after Pregnancy | p. 109 |
Summary | p. 110 |
The Secret of Protecting Ourselves from the Environment | p. 111 |
Old Wives' Tales in the West | p. 112 |
Why are the Climatic Causes Important? | p. 113 |
Cold and Wind | p. 114 |
Cold | p. 114 |
Wind | p. 119 |
Damp, Dryness and Heat | p. 123 |
Damp | p. 124 |
Dryness | p. 128 |
Heat | p. 129 |
Climatic Factors Combining Together | p. 131 |
Keeping Healthy with the Seasons | p. 132 |
Diet, Work, Rest, Exercise and Keeping Healthy | p. 133 |
Summary | p. 133 |
The Secret of Respecting Our Constitution | p. 135 |
What is Jing? | p. 135 |
Our Internal Battery | p. 136 |
Our Jing at Birth | p. 137 |
Using up our Jing | p. 138 |
The Signs of a Depleted Constitution | p. 139 |
Preserving our Jing | p. 140 |
Sexual Activity and our Jing | p. 141 |
Our Jing in Pregnancy and Childbirth | p. 143 |
Four Important Stages in our Lives | p. 144 |
Living within the Confines of our Jing | p. 145 |
Strengthening the Quality of our Jing | p. 146 |
Activating the Tan Tien | p. 147 |
A Qigong Exercise for the Tan Tien | p. 149 |
Qigong and Jing | p. 150 |
Checking the Strength of our Jing | p. 151 |
Constitution and the Ears | p. 151 |
The Strength of the Jaw Line | p. 151 |
Our Physique and Stamina | p. 152 |
Summary | p. 153 |
Staying Healthy and Preventing Disease | p. 154 |
Lifestyle adjustments to prevent or improve | |
Anxiety and Panic Attacks | p. 155 |
Asthma | p. 157 |
Back Pain | p. 160 |
Colds and flu | p. 162 |
Constipation | p. 165 |
Depression | p. 167 |
Diabetes | p. 170 |
Diarrhea | p. 172 |
Headaches | p. 175 |
Hypertension | p. 177 |
Indigestion and Heartburn | p. 179 |
Insomnia | p. 180 |
Joint Problems | p. 183 |
Menopausal Hot Flushes | p. 186 |
Period Pains | p. 187 |
Post-viral Syndrome | p. 189 |
Premenstrual Syndrome | p. 192 |
Skin Conditions | p. 193 |
Where do I Start? | p. 196 |
Find Ways to Become Motivated | p. 197 |
Find Ways to Make Changes as Enjoyable as Possible | p. 199 |
Make Changes at the Speed you Want to Make them | p. 201 |
Turn any Changes into Regular Good Habits | p. 203 |
Summary | p. 205 |
Keeping Healthy and Preventing Disease--A Seven-Step Plan for Healthy Living | p. 206 |
Lifestyle Questionnaire | p. 212 |
Some Basic Recipes | p. 220 |
Cooking Grains | p. 220 |
Cooking Beans | p. 222 |
Cooking Seaweed | p. 223 |
Glossary | p. 229 |
Notes | p. 233 |
Reading List | p. 239 |
Useful Addresses | p. 241 |
Index | p. 247 |
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