To Do List to Change Your Lifestyle

1. Do not drink milk or cold water at room temperature or from the refrigerator.  Both milk and water must always be drunk warm.  Do not drink coffee or soft drinks as it reduces the chi from your body which can affect your immune system.

2. Do not consume any greasy; salty; sugary or fried foods or snacks.

No coffee, no soft drinks，no icecream,  no external massage therapy, no collegan, no protain powder.

3. Do not smoke tobacco or any other substances or consume alcohol.

4. Refrain from taking showers in the morning.  Instead take your shower or bath after you return from work but never after 7pm.  After your shower or bath dry your hair immediately and don't allow it to dry naturally.

5. Do not eat or drink anything after 7pm in the evening. Always eat your final meal of the day between 5pm and 7pm in the evening.

6. It is paramount to always get up between 5am and 7am in the morning and empty your bowels during this time according to the meridian timetable.  Even at first your body resists train your body to empty your bowel during this time.

7. Whether or not you suffer from constipation you should consume chinese cabbage water which is also amazing for cleaning the blood. You can prepare the cabbage water by firstly taking five chinese cabbage leaves and soaking it in alkaline water for 20 minutes to remove all chemical residue. Do not cut the chinese cabbage but pull out each leaf.  After 20 minutes place the chinese cabbage in cold water and bring it to the boil adding little salt，three pieces of ginger and little vinegar but no oil.  Ideally you should drink this 3 times a week.  Eat the cabbage  between 3pm and 5pm in the afternoon.

8. Always eat your breakfast between 7am and 9am in the morning.

9. For breakfast it will be beneficial for you to consume porridge made from the ingredients below. It doesn't matter if you don't have all of the ingredients highlighted below but at least five ingredients from the list should be included.

• Regular rice

• Red dates

• Black rice

• Red bean

• Dried longan

• Lotus seeds

• Millet

• Glutinous rice

• Goji berry

• Raisin

• Peanut (if you are allergic, don't use it)

• Chinese yam

• Dried lily

• Black sesame

• Black bean

• Soybean

• Walnut

• Snow fungus

10) To reclaim your energy for the day you are.  advised to take a nap for 20 minutes between 11pm and 1pm. If for whatever reason you cannot do this you may practice the sitting exercise on a chair.

11) Go to bed before 10.30pm in the evening every day.  Ideally you should be in deep sleep by 11pm in the evening.

12) Comb your head hard with a sandalwood comb for 10 minutes after your get up and 10 minutes before you go to sleep.  You may initially  feel some pain but as time goes by with consistent combing the pain with subside.

13) One way in which to make the spleen strong is by consuming spleen tea. Spleen tea can be made boiling 5-8 dried hawthorn berries, 3 dried red dates and 1 peeled apple in 1 litre of water for 30 minutes.  This tea should be consumed for at least 28 days consistently for results to become evident.

15) When eating at meal times refrain from filling up your stomach 100%, instead only eat up to 70 to 80% of the capacity of your stomach at breakfast and lunch and only 30% at dinner time.

16) Walk on your heals to raise the chi of your kidneys.  Do this for at least 3 minutes and then walk for 3 minutes. If you struggle start off by walking for 1 minute then gradually increase it to 3 minutes.

17) Stomp on your heals everyday for 1000 times to strengthen your spleen.  If you struggle with this start off with 250 stomps and gradually raise it to 500 then 750 to 1000 stomps daily.

18) Consume foods that are black because they are great for the health of the kidneys. These include foods such as black beans, blueberries, black berries. You should ideally consume at least 200g of these foods daily.

19) Consume taro, brocolli,carrots and pumpkin as they are great to maintain the health of the liver. You should ideally consume at least 200g daily of one of these vegetables or a mixture of them to amount to 200g daily.

20) Dont take vitamin or mineral supplements as they will not only weaken your immune system but reduce the chi in your body.  You should aim to extract all your daily vitamins and minerals from the whole foods you consume.

21) Dont expose your shoulders, neck, wrists, lower back, belly button, crotch, knees and ankles. It is essential that you cover these areas to keep your body warm and not expose it to dampness.

22) Refrain from going to the sauna and do not engage in cupping.

Best food for spleen:

Chinese yam, sweet potato, red dates, millet, corn, potato, white bean, chestnut, lotus seed, pumpkin, beef, mushroom, sticky rice, egg, honey, soybean, carrot, poria cocos/India bread