Author: xiao tiantian

Monday · Wake-Up Day: Drink a “Debloating Drink” in the Morning

When you wake up, don’t rush for cold boiled water. Brew a cup of warm lemon water (1 fresh lemon slice in 300ml warm water), add a pinch of sea salt, stir well, and drink. The organic acids in lemon awaken your digestive system, while sea salt helps your body flush out water retained overnight. After drinking, you’ll feel less bloated and more alert—it’s way better than coffee as a “Monday starter.”

Tuesday · Shoulder Relaxation Day: 5-Minute Wall Stand to Fix Posture

Sitting for hours at work often leads to rounded shoulders and a hunched back. Spend 5 minutes doing a “wall stand” during lunch: Press your head (back of the skull), shoulder blades, buttocks, calves, and heels firmly against the wall. Let your hands hang naturally and tuck your chin slightly. This exercise corrects poor posture, relaxes tight neck and shoulders. Afterward, your shoulders won’t ache, and even your breathing feels smoother.

Wednesday · Midweek Pick-Me-Up Day: Dab Peppermint Oil on Temples to Fight Fatigue

Wednesday is typically the most tiring day of the week. When you feel drowsy in the afternoon, skip chugging coffee. Grab a small bottle of peppermint oil (or Fengyoujing as a substitute), dab 1 drop onto each temple, and massage gently for 30 seconds. The coolness of peppermint gives you an instant energy boost without making your heart race—unlike coffee, it won’t mess with your nighttime sleep.

Thursday · Stomach-Care Day: Have Millet & Chinese Yam Porridge for Dinner

Busy work often makes you skip meals or eat irregularly. On Thursday night, cook a bowl of millet and Chinese yam porridge: Soak millet for 10 minutes first, add peeled and cubed Chinese yam, then simmer for 20 minutes until the porridge thickens. Millet nourishes the spleen, and Chinese yam protects the stomach. A warm bowl eases the digestive burden from daytime irregular eating, with no extra strain on your body.

Friday · Stress-Relief Day: Soak Your Feet Before Bed to Boost Circulation

After work on Friday, soak your feet in warm water (around 40°C) for 10 minutes. Toss 2-3 fresh ginger slices (no need to peel) into the water. The warming properties of ginger seep through the acupoints on your feet, dispelling the cold accumulated over the day. Soak until you break a light sweat—your hands and feet won’t feel cold before bed, you’ll fall asleep faster, and it eases the week’s work stress.

Saturday · Relaxation Day: Do Cat-Cow Stretches to Loosen Your Whole Body

No need to rush on Saturday. When you wake up, do a set of Cat-Cow Stretches in bed: Kneel on all fours (hands under shoulders, knees under hips). Inhale (Cow Pose): Lift your head, arch your back, and let your belly sink. Exhale (Cat Pose): Tuck your chin, round your back, and pull your belly in. Repeat 5-8 times. This stretch loosens your spine and lower back muscles, unwinding your body from a week of sitting—you’ll feel relaxed all over afterward.

Sunday · Energy-Storage Day: Brew Wolfberry & Chrysanthemum Tea to Support Liver Health

On Sunday afternoon, brew a cup of wolfberry and chrysanthemum tea: Use 5 wolfberries and 3 dried chrysanthemums, brewed with warm water (boiling water will destroy the chrysanthemums’ nutrients). Wolfberries nourish the liver, and chrysanthemums soothe the eyes. Drinking it throughout the afternoon relieves eye strain from scrolling phones or watching TV, eases the liver’s workload, and helps you replenish energy for the week ahead.

These tips don’t take much extra time—just 5-10 minutes a day. The key is consistency. If you want an easier way to remember them, I can organize this corrected English version into a printable “Weekly Wellness Checklist” with clear daily items, so you can stick it on your fridge or save it in your phone. Need me to put that together?

1. Monday: 1 orange + 1 small carton of strawberries – Kickstart your week with energy. Strawberries are sweet and sour, appetizing, and when paired with oranges (a classic source of Vitamin C), they make a great combo.
2. Tuesday: 2 kiwifruits – Known as the “king of Vitamin C”. Eat them directly or mash them into pulp to quickly meet your daily Vitamin C needs.
3. Wednesday: 2-3 grapefruit segments – High in water and low in calories. Enjoy them as an afternoon snack to relieve fatigue while replenishing Vitamin C.
4. Thursday: 1 small handful of fresh jujubes (about 10 pieces) – Their Vitamin C content is 60 times that of apples. Eat them as a snack, but note not to eat too many at once to avoid bloating.
5. Friday: 2 mandarins + half a carton of blueberries – Mandarins are easy to carry; pair them with blueberries to get anthocyanins for double immune support.
6. Saturday: 1 guava – A dark horse for Vitamin C among tropical fruits. Eat it directly or sprinkle a little salt on it for a unique, nutritious taste.
7. Sunday: Mixed fruit platter (orange + kiwifruit + strawberry) – You have more time on weekends. Mix and eat the core Vitamin C fruits of the week for more comprehensive nutrition.

1. Chaohecai (Stir-Fried Assorted Dish)
   It is made by stir-frying bean sprouts, chives (or chive buds), and eggs; shredded pork and vermicelli are sometimes added. The dish is hearty, with a fresh and crisp texture. If topped with a thin omelet, it is called “He Cai Dai Mao’er” (Assorted Dish with a “Hat”), which symbolizes family harmony and prosperity.
2. Muxu Rou (Scrambled Pork with Eggs, Fungus and Vegetables)
   The name comes from the scrambled eggs, which resemble sweet osmanthus flowers (muxu in Chinese). A classic quick home-style dish in Beijing, it combines lean pork slices, eggs, wood ear fungi, daylilies, and cucumber in a stir-fry. Using common ingredients, it is nutritionally balanced.
3. Chao Ma Doufu (Stir-Fried Fermented Mung Bean Residue)
   The main ingredient is ma doufu — a by-product from making mung bean starch and vermicelli. It is typically stir-fried with lamb tail fat (not “oil”), then mixed with green peas, chopped green onions, and ginger, until the moisture is fully absorbed. It has a sticky, glutinous texture and is a beloved specialty among old Beijingers.
4. Jiang Bao Rou Ding (Stir-Fried Diced Pork in Yellow Bean Sauce)
   Pork collar meat (not “neck”) is usually used, stir-fried with yellow bean sauce and other seasonings. The diced pork has a crispy outer crust and tender interior — like little juicy meat bombs. Rich in the aroma of bean sauce, it is extremely pairing-friendly with rice.
5. Bao Chao Yao Hua (Quick-Fried Pork Kidney)
   One of Beijing’s “Four Great Bao Chao Dishes” (a classic set of quick-stirred dishes). Pork kidneys are coated in dry starch to form a light crispy coating, then stir-fried in a tangy (not “sour”) thick sauce. The kidneys are crisp, tender, and free of gaminess (not “off-odor”), balancing tanginess, aroma, tenderness, and freshness.
6. Chao Ge da (Stir-Fried Wheat Dumplings)
   Cooked wheat dough dumplings (small, gnocchi-like) are stir-fried with vegetables such as carrots and cucumbers. The dumplings are chewy and springy, and when paired with fresh vegetables, the dish offers a rich texture.

The Eight Great Cuisines of China form the core of Chinese culinary art, with the key feature of “Each dish has its own style, and each cuisine has its own distinct characteristics” — each is marked by vivid regional flavors, unique cooking techniques, and representative ingredients, together constituting the richness of Chinese cuisine.

Below is the core distinction of the Eight Great Cuisines (categorized by region, highlighting the memory points of “flavor + representative dishes”):

1. Lu Cuisine (Shandong) – “Representative of Northern Cuisine, the Ancestor of Techniques”
   Core Flavor: Pure salty and fresh taste, emphasizing “the finer the food, the better”. It makes good use of green onions, ginger, garlic, and soy sauce for seasoning. Its cooking techniques are good at stir-frying, quick-frying, braising, and simmering, especially in cooking seafood, poultry, and livestock.
   Representative Dishes: Braised Sea Cucumber with Scallions, Braised Pork Intestines in Brown Sauce, Sweet and Sour Carp.
2. Sichuan Cuisine (Sichuan) – “A World of Spicy and Numbing, a Hundred Dishes with a Hundred Flavors”
   Core Flavor: Centered on “numbing, spicy, fresh, and fragrant”, it emphasizes “each dish has its own style, and a hundred dishes have a hundred flavors”. It skillfully uses chili peppers, Sichuan peppercorns, broad bean paste, pickled peppers, etc., with rich flavor profiles (fish-fragrant, spicy, sour-spicy, etc.).
   Representative Dishes: Mapo Tofu, Twice-Cooked Pork, Kung Pao Chicken, Boiled Fish in Spicy Broth.
3. Cantonese Cuisine (Guangdong) – “The Pinnacle of Freshness, Simplicity as the Foundation”
   Core Flavor: Pursues “the original taste of ingredients”, focusing on “clear, fresh, tender, smooth, and crisp”. Its cooking techniques are exquisite, good at steaming, blanching, and roasted meat. It especially values the freshness of soups and seafood.
   Representative Dishes: White-Cut Chicken, Roast Goose, Slow-Simmered Soup, Steamed Grouper.
4. Huaiyang Cuisine (Jiangsu, Northern Anhui) – “Exquisiteness of the Jiangnan Region, the King of Knife Skills”
   Core Flavor: Moderately salty and sweet, fresh and mild, with exquisite knife skills (e.g., “Wensi Tofu”). It is good at braising, simmering, and steaming, focusing on the tenderness of ingredients and the richness of soup.
   Representative Dishes: Braised Lion’s Head with Crab Roe, Sliced Pork in Chicken Broth, Sweet and Sour Mandarin Fish.
5. Zhejiang Cuisine (Zhejiang) – “Sweet Freshness of Jiangnan, the Taste of Mountains and Waters”
   Core Flavor: Fresh, crisp, and tender, slightly sweet and fresh. It makes good use of Jiangnan ingredients such as rice wine, bamboo shoots, fish, and shrimp. Its cooking techniques are mainly steaming, boiling, stir-frying, and pickling, emphasizing “fresh and crisp without greasiness”.
   Representative Dishes: Dongpo Pork, Sautéed Shrimps with Longjing Tea Leaves, West Lake Vinegar Fish, Sister Song’s Fish Soup.
6. Fujian Cuisine (Fujian) – “A Feast of Seafood, Outstanding Soups”
   Core Flavor: Characterized by “fresh, fragrant, light, and mellow”, it is good at cooking mountain delicacies and seafood, especially famous for its soups (“ten variations from one soup”). It skillfully uses red yeast rice, shrimp oil, fish sauce for seasoning.
   Representative Dishes: Buddha Jumps Over the Wall, Lychee Meat, Satay Noodles, Fuzhou Fish Balls.
7. Hunan Cuisine (Hunan) – “The Passion of Spicy and Fragrant, a Must for Rice”
   Core Flavor: Focusing on “spicy, sour, and fragrant”, different from the “spicy and numbing” of Sichuan cuisine, it emphasizes “spicy and fragrant” and “sour-spicy”. It skillfully uses chopped chili peppers, fermented black beans, and perilla, with strong and savory flavors that go well with rice.
   Representative Dishes: Chopped Chili Fish Head, Sautéed Yellow Beef with Chili, Dong’an Chicken, Mao’s Braised Pork.
8. Anhui Cuisine (Anhui) – “The Richness of Mountain Areas, Excellence in Heat Control”
   Core Flavor: Rich in oil and dark in color, emphasizing “heat control” (slow braising, stewing). It makes good use of mountain delicacies (bamboo shoots, mushrooms), river fresh ingredients, and preserved meats (such as ham, cured pork), with a mellow and simple taste.
   Representative Dishes: Stinky Mandarin Fish, Fermented Tofu, Hu Shi’s One-Pot Dish, Huizhou Sliced Pork with Bamboo.

• Hydration Habit: Drink 1.5-2 liters of warm water daily; don’t wait until you’re thirsty. Have a cup of warm water on an empty stomach in the morning to awaken the digestive system and protect the spleen and stomach.
• Sedentary Protection: Get up and move for 5 minutes every time you sit for 1 hour (stretch your lower back, take a short walk) to reduce slow blood circulation and lumbar spine pressure.
• Sleep Optimization: Stay away from electronic screens 1 hour before bed (blue light inhibits melatonin). Read a book or listen to light music to help fall into deep sleep.
• Meal Order: Follow the order of “vegetables first → then meat/eggs → finally staple foods” during meals to slow down blood sugar rise, promote digestion, and avoid overeating.
• Oral Care: Brush your teeth for 2 minutes each morning and night (remember to brush the inner sides of teeth and tongue coating). Rinse your mouth promptly after meals to reduce bacteria growth and prevent tooth decay and periodontitis.
• Bowel Habit: Keep each toilet session within 5 minutes. Avoid using phones/reading books while on the toilet to reduce perianal venous pressure and lower the risk of hemorrhoids.
• Leg Health: Try to avoid crossing your legs for a long time. Keep your feet flat on the ground when sitting to prevent pelvic tilt, impaired lower limb blood circulation, and muscle imbalance.

Crossing legs for an extended period primarily leads to impeded lower limb blood circulation and lumbar spine/pelvic deformation. Additionally, it triggers a chain of issues such as leg muscle imbalance and joint damage.

The specific consequences can be categorized into 4 key types, with their core impacts clearly outlined below:

• Skeletal and Joint Damage: Long-term unilateral stress causes pelvic tilt and lumbar scoliosis. It also increases pressure on the inner side of the knee joint, inducing knee osteoarthritis or ligament strain.
• Blood Circulation Disorders: Crossing the legs compresses blood vessels, slowing down the return of blood in the lower limbs. This easily leads to leg numbness and swelling; in the long run, it may raise the risk of varicose veins.
• Nerve Compression Discomfort: While blood vessels are compressed, the sciatic nerve is also squeezed. This can cause radiating tingling and numbness in the legs, especially after prolonged sitting.
• Muscle Imbalance and Deformation: The leg muscles (e.g., hip flexors, calf muscles) on the side where the leg is often crossed become tight, while the other side becomes relaxed. Over time, this results in asymmetric leg muscles and even a slight “one leg longer than the other” visual effect.

Winter is ideal for the following foods:

• Meats: Lamb is warm in nature, rich in high-quality protein, vitamins, and minerals. It boosts blood circulation and strengthens the body—Lamb Soup with Angelica, Ginger, and Scallions is a classic winter nourishing recipe. Additionally, eggs, milk, fish, shrimp, chicken, duck, and goose are great choices. They provide abundant protein to enhance the body’s cold resistance.

• Vegetables: Spinach is high in vitamin K and beta-carotene, beneficial for bone health and cardiovascular protection. However, it contains high oxalic acid and needs to be blanched in advance. Broccoli is rich in isothiocyanates and folic acid, which help prevent cancer and cardiovascular diseases. Shiitake mushrooms are packed with lentinan and vitamin D, regulating immunity and promoting calcium absorption. Carrots are high in beta-carotene, supporting respiratory health. Cole (Chinese cabbage) is high in calcium and low in calories, suitable for winter consumption.

• Fruits: Kiwi fruit is abundant in vitamin C and also contains lutein, which promotes collagen synthesis and boosts immunity. Strawberries are in-season winter fruits, low in calories, and high in vitamin C and folic acid, with antioxidant effects. Grapefruit is low in sugar and has a slow glycemic index, ideal for winter. Pears are rich in dietary fiber, aiding bowel movements—great for people prone to constipation. Apples are high in antioxidants like polyphenols, have a moderate glycemic index, and can be eaten roasted or cooked into Rock Sugar Stewed Apples.

• Soups & Congees: Nourishing soups are perfect for winter, such as Chicken Soup with Codonopsis and Astragalus, Duck Soup with Cordyceps, and Beef Brisket Soup with Tomatoes. These soups use chicken, duck, fish, or meat as the main ingredient, supplemented with warm ingredients like Chinese yam and wolfberries, offering rich nutrition. Congees like sweet potato congee are easy to digest and aid bowel movements; coix seed and sweet potato congee strengthens the spleen and stomach while lowering blood lipids; Chinese cabbage and fungus congee moistens the lungs, promotes fluid production, and nourishes the stomach.

• Other Foods: Red dates contain active ingredients like cyclic adenosine monophosphate (cAMP), enhancing immunity. Cooked with longans and wolfberries into congee, they nourish qi and blood. Black sesame is rich in vitamin E and unsaturated fatty acids, nourishing the liver and kidneys—it can be ground and mixed with walnut powder for consumption. Chestnuts warm and tonify the spleen and kidneys, providing excellent nourishment when eaten in moderation.

1. Baduanjin (Eight-Section Brocade)

Core Effects: A millennium-old “longevity exercise” (available in standing/seated styles). Uses 8 simple movements (e.g., “Hands Held High to Regulate the Triple Burner”) coordinated with breathing to gently balance internal organs, unblock meridians, and relieve fatigue.
Suitable For: All age groups, especially absolute beginners (zero threshold).

2. Tai Chi (Health-Preserving Version)

Core Effects: Centered on “uprightness, smoothness, and flexibility”; integrates Yin-Yang philosophy. Movements are slow and continuous. Focuses on cultivating both body and mind (not combat). Simplified versions (24-style, 48-style) improve cardiopulmonary function and emotional stability.
Suitable For: People seeking mental calmness, middle-aged and elderly individuals.

3. Wuqinxi (Five-Animal Frolics)

Core Effects: A bionic exercise mimicking movements of 5 animals (tiger, deer, bear, ape, bird), each targeting a specific organ (liver, kidney, spleen, heart, lung). Dynamic, fun, and stretches the body to activate joints and boost coordination.
Suitable For: Those who prefer interesting, non-monotonous exercises.

4. Yijinjing (Muscle-Tendon Changing Classic)

Core Effects: Focuses on “stretching muscles and tendons” through slow stretching/twisting movements (e.g., “Weituo Presenting the Pestle”, “Nine Ghosts Pulling the Saber”). Improves muscle flexibility, unblocks meridians, and strengthens posture/strength (slightly more intense than Baduanjin).
Suitable For: People wanting to enhance posture and mild muscle strength.

5. Liuzijue (Six-Character Formula)

Core Effects: Relies on 6 syllable chants (“Xu”, “He”, “Hu”, “Si”, “Chui”, “Xi”) paired with simple body movements. Uses breathing to directly nourish internal organs; minimal physical strain.
Suitable For: Sedentary people, the elderly, and those with weak qi (vital energy) and blood.

6. Mawangdui Daoyinshu (Mawangdui Daoyin Technique)

Core Effects: Developed from the Western Han Dynasty’s Daoyin Tu (Guide to Exercises); includes 17 ancient, gentle movements (e.g., “Duck Bath”, “Abdominal Pull”). Focuses on joint mobility and core strength; shapes the body (slims waist/arms) and strengthens muscles/bones.
Suitable For: People focusing on body shaping and joint health.

7. Tai Chi Health Staff

Core Effects: A Tai Chi-derived exercise using a lightweight wooden staff. Movements revolve around the shoulders, neck, and lower back—slow and smooth, promoting local blood circulation and adding fun to practice.
Suitable For: Those with shoulder/neck discomfort, people who enjoy equipment-aided exercises.

8. Meridian Patting Exercise

Core Effects: Based on TCM meridian theory. Uses palms/hollow fists to gently pat key meridians (e.g., Lung Meridian on inner arm, Liver/Gallbladder Meridians on outer leg). Simple to perform anytime, anywhere; directly boosts qi and blood circulation.
Suitable For: Office workers, people who practice on the go.

9. Seated Baduanjin

Core Effects: A modified version of standing Baduanjin; performed entirely seated. Uses hand, head, and upper-body movements to regulate internal organs—no need to stand up.
Suitable For: Office workers (during breaks), post-operation rehab patients, and those with limited mobility.

10. Shaolin Baduanjin

Core Effects: A branch of traditional Baduanjin integrated with mild strength elements from Shaolin martial arts. Movements are soft but with slight force; balances “qi cultivation” and “strength training”.
Suitable For: Practitioners with basic qigong experience, those seeking slightly more intensity.

I. Core Definition

Baduanjin is a traditional Chinese qigong (energy cultivation) exercise with a history of over a thousand years, known as the “Millennium Longevity Exercise”. It focuses on coordinating gentle movements, regulated breathing, and mental concentration to balance qi (vital energy) and nourish health.

II. Historical Origin

• Legend attributes its creation to Zhong Liquan (Tang Dynasty) or Yue Fei (Song Dynasty), but no written evidence supports this.
• The earliest documented record appears in Yi Jian Zhi (Records of the Strange), a book by Hong Mai of the Northern Song Dynasty, proving its popularity at that time.
• During the Ming and Qing Dynasties, its movements became standardized, with classic mnemonics like “Hands Held High to Regulate the Triple Burner”.

III. Postures & Styles

1. Posture Types

• Standing Style: Higher exercise intensity, suitable for daily practice.
• Seated Style: Lower intensity, ideal for practice before bed or for those with limited mobility.

1. Main Styles

• Southern Style (Wen Baduanjin): Focuses on gentleness and softness, emphasizing internal qi cultivation.
• Northern Style (Wu Baduanjin): Incorporates more firmness and strength, combining qigong with mild martial arts elements.
• Variations: Shaolin Baduanjin and Tai Chi-influenced Baduanjin, adapted from the core styles.

IV. Key Movements (8 Classic Sections)

1. Hands Held High to Regulate the Triple Burner
2. Drawing the Bow Left and Right to Mimic Shooting a Hawk
3. Raising One Arm to Regulate the Spleen and Stomach
4. Looking Back to Relieve Five Fatigues and Seven Injuries
5. Shaking the Head and Wagging the Tail to Clear Heart Fire
6. Bending Down to Touch the Feet to Strengthen the Kidneys and Waist
7. Clenching Fists and Glaring to Enhance Strength
8. Heels Lifting and Dropping Seven Times to Dispel Ailments

V. Health Benefits

• Physical Benefits: Exercises the spine, improves joint flexibility, regulates peripheral nerves, and boosts blood circulation.
• Mental & Emotional Benefits: Combines breathing, movement, and mindfulness to reduce stress, calm the mind, and enhance emotional balance.
• Long-term Effects: Aids in digestion, strengthens the immune system, and supports overall longevity when practiced consistently.

（Note: “Qi” (vital energy), “Triple Burner” (a TCM concept referring to three body regions for qi and fluid metabolism), and “Five Fatigues and Seven Injuries” (TCM terms for common physical strains) retain their cultural context as direct translations lack equivalents in Western anatomy/medicine.）

I. Core Principles (Must-Read Before Practice)

1. Essential Positioning: Focusing on “health preservation” as its core, it is a practice that cultivates both the body and mind. It does not emphasize combat, but integrates traditional martial arts, TCM meridian theory, and modern rehabilitation.
2. Four-Core Essentials:

◦ Practice Form: Movements should be continuous and smooth; do not prioritize speed or strength.

◦ Practice Mind: Let the mind guide the flow of qi; focus your attention on movements and breathing.

◦ Practice Relaxation: Relax with your breath; keep your whole body free from stiffness.

◦ Practice Qi: Use “reverse abdominal breathing” and unblock meridians gradually.

II. Routine Selection Suggestions (Choose Based on Your Level)

• Beginner’s First Choice: 24-Style Simplified Tai Chi (fewer movements, low difficulty; beginners can master it in 1-2 weeks).
• Intermediate Choice: 48-Style Simplified Tai Chi (expanded from the 24-style; balances fitness and观赏性).
• Advanced Practice: 109-Style Health-Preserving Tai Chi (complete movements, focusing on meridian regulation; suitable for those with basic skills).

III. Daily Practice Tips

1. Time: 20-30 minutes each time, in the early morning or evening (do not practice within 1 hour after meals).
2. Breathing: Cooperate with reverse abdominal breathing throughout; inhale when moving up, exhale when moving down. Breathe naturally without holding your breath.
3. Key Benefits: With 1-2 months of consistent practice, it can help improve hypertension and enhance cardiopulmonary function; it also relieves anxiety and improves emotional stability in daily life.
4. Environment: Choose a quiet and well-ventilated place. Wear loose clothes and soft-soled shoes (such as Tai Chi shoes or cloth shoes); do not wear jewelry.
5. Mindset: Stand quietly for 30 seconds before practice to let go of distractions. During practice, do not pursue “perfection”; prioritize physical comfort and natural movements.

（Note: “Qi” (气) and “Meridians” (经络) are core concepts in Traditional Chinese Medicine (TCM), and their English translations retain the original Chinese terms for accuracy, as there are no direct equivalents in Western medical terminology. “Reverse abdominal breathing” refers to the TCM breathing technique where the abdomen contracts during inhalation and relaxes during exhalation.）