A trip to TongLi 同理, SuZhou

10 word summary : eat real (natural / unprocessed) food; be active; relax; be kind / appreciate. The 'low fat (low saturated fat) diet' has led to increased disease and early mortality. Real food - including, eggs, meat and dairy was replaced by highly processed toxic foods such as margarine, 'vegetable' oils, and refined grains. A recipe for disaster. Over the last 100 years, cancer went from rare to common; same with heart disease, diabetes, arthritis, poor eyesight and degenerative brain disorders (these are all symptoms, not really diseases). Especially from the 1950s / 60s. So why ? In short, increasing amounts of processed foods; though pollution, tobacco and alcohol also played a part. In particular, the cause of the increased incidence of disease was the adoption of the 'low fat diet' dogma, that allowed cheap, but nasty, 'food' to be made from 'vegetable' oils, plus sugar and refined carbohydrates (and a large variety of additives, such as artificial sweeteners and preservatives). The big two culprits are : *** 1) 'vegetable' (seed and bean) oils - sunflower, canola / rapeseed, corn, etc. These oils are highly processed, very unstable (easily oxidise and degrade) and are pro-inflammatory (omega-6). Note that extra virgin olive oil is not a vegetable oil, and is un-processed. Saturated fats are not a problem. Neither is cholesterol - so essential to life that every cell can make it; and if they didn't, we'd die. It is needed by the brain, for making vitamin D and other hormones, and much, much more. The problem isn't too much fat; the problem is eating the wrong fats. Don't think 'low fat', think 'good fat'. Good fats include fish oil / cod liver oil (choose a good one), EVOO, butter / ghee, coconut oil. *** 2) sugar and refined carb.s - bread, cakes, biscuits, pastries, colas, fruit juices, etc. These easily overload metabolism leading to fatty liver, weight gain and many other disturbances. Even whole-grains are not a good source of nutrition and have anti-nutrients (vegetables are where to get fiber, not grains). Sugar and refined carb.s are addictive - the more you eat, the more you want. Real food is the answer. Rather than managing symptoms, we need to fix the root problem. Avoid processed foods, also known as fake 'foods'. Real foods include non-starchy vegetables (arugula, broccoli sprouts, garlic, tomato, onion, ...), meat (not the preserved type) and wild fish, some whole fruit (berries, avocados), nuts, eggs, cream, kefir; sauerkraut; kimchi. Small amounts of rice and pasta and potato may be okay for some people. High potassium 'lo salt'. Herbs and spices. Tea and coffee (unsweetened). The more variety, the better. The microbiome in the gut is a key to health, and it needs real food. Start the regeneration. The liver, in particular, but all the digestive system, and ultimately every part of the body, hates highly processed foods. End the poison. Kefir and sauerkraut can help. Carnivore ? Vegan ? The important thing is to avoid processed 'food', especially sugar, refined carb.s and 'vegetable' oils. Yet going to either extreme is far from ideal. Healthy keto would be a good choice, and maybe semi-keto for some. Variety. Quality (grass-fed, organic, etc.). Animal foods for high quality protein and good fats; vegetables for fiber and their many phytonutrients (and feeding the gut microbiome). Vegetarian ? Don't rely on fake 'meats' and include eggs, butter and cheese; plus fermented veggies. If include high quality eggs daily, a vegetarian diet can work. Time restricted eating (and no snacks or 'grazing') and fasting. Intermittent fasting (time-restricted eating) gives your body a chance to repair, heal and clean house. Breakfast is the easiest meal to skip. Also, try not to eat for a few hours before sleep. At root, the point is to balance energy storage and building the body, with using that stored energy and repairing the body. 1) Try to have a minimum of twelve hours a day not eating (the longer the better); 2) eat real food, not processed food. This is important for everyone, but especially for diabetes / pre-diabetes (and that's almost the majority now). Vitamins and supplements ? It depends on one's circumstances and the quality of one's food. Because of soil depletion, intensive farming and breeding, food can be lacking in nutrients these days. While food is the go to, one might consider fish oil if do not eat fatty fish, vitamin D in the winter, + vitamin K2, CoQ10, magnesium, NAC (N-Acetyl Cysteine), nutritional yeast (or at least a B-complex or B1), and if not eating these : green tea extract and garlic extract. Dr.s and professors who make sense include : Mark Hyman, Jason Fung, Sten Ekberg, William Li, Eric Berg, Robert Lustig, Rangan Chatterjee, Tim Spector. Next big thing to take care of is stress, then moderate exercise, then good sleep. And stay positive - stay alive - be grateful everyday for life, for all that is beautiful, all humanity, and all that can be. Take time to relax, to help others, to de-clutter one's mind. .

Filmed in August 2010. Includes the famous 'plank walk' at the end; this is perched precariously on a cliff face that is well over 1000m above the valley below, in a sheer drop. The plank walk is on the east peak, which is about a 15km walk / climb from the north peak. HuaShan ('Flower Mountain', or 'Splendid Mountain') lies in southern ShaanXi province, about 120km east of Xi'An; it is one of the five sacred Taoist mountains, with four main peaks. There are hiking trails to all four peaks and a cable car to the north peak. The south peak is highest at 2155 meters. There are a number of hotels and hostels around the base.

The JianKou ('Arrow Head') section of the Great Wall is one of the most picturesque. It is also un-restored; and with steep inclines and long drops, also one of the most dangerous. JianKou lies between the MuTianYu and HuangHua sections. Filmed and edited by vimeo.com/niffgurd. More about JianKou Great Wall

The US doesn't have allies - it has slaves; and all - slaves or 'others' - must be crushed for its supremacy. Bonus film - with Danny HaiPhong, Carl Zha and Garland Nixon ...

The Hakka Tulou are unique, fortress-like buildings located in the mountainous areas of Fujian Province. These large, circular or rectangular earthen structures were built by the Hakka people, an ethnic group known for their migratory history. The Tulou are notable for their communal living spaces, defensive features, and remarkable architectural design. Who are the Hakka People? The Hakka are a subgroup of the Han Chinese, known for their migratory history and resilience. Originating from northern China, the Hakka migrated southwards over several centuries, settling in the mountainous regions of southern China. The name "Hakka" means "guest people," reflecting their history of migration and settlement in new areas. Hakka culture places a strong emphasis on education, family unity, and community cooperation. Despite facing hardships and displacement, the Hakka have maintained their unique cultural identity and traditions. Historical and Cultural Background Origins and History The construction of Tulou began during the Song Dynasty (960-1279) and continued through the Ming (1368-1644) and Qing (1644-1912) Dynasties. These buildings were designed to provide protection and communal living for large families or clans, often housing up to 80 families in a single Tulou. Cultural Significance The Tulou reflect the Hakka people's need for security and their communal lifestyle. The buildings are designed to be self-sufficient, with living quarters, storage areas, and defensive structures all incorporated into the design. The Hakka culture values family unity, and the Tulou are a physical manifestation of this principle. Architectural Features Design and Structure Tulou are typically large, multi-storied structures built with thick earthen walls that provide insulation and protection. The outer walls are made from rammed earth, mixed with stone, bamboo, and wood, making them extremely durable. The interiors are organized around a central courtyard, with rooms for living, storage, and communal activities. Defensive Capabilities The design of the Tulou includes defensive features such as narrow windows and a single, reinforced entrance. These elements were intended to protect the inhabitants from bandits and wild animals. The circular shape of many Tulou also allows for effective communication and defense within the building. Communal and Social Aspects Living Arrangements The Tulou were built to house entire clans, with each family having its own designated area within the structure. The central courtyard served as a communal space for social activities, celebrations, and meetings. This layout fostered a strong sense of community and cooperation among the inhabitants. Self-Sufficiency The Tulou were designed to be self-sufficient, with areas designated for food storage, livestock, and agricultural activities. This self-sufficiency was essential, as the Tulou were often located in remote, mountainous areas where resources needed to be carefully managed. UNESCO World Heritage Status Recognition In 2008, several Fujian Tulou were inscribed as UNESCO World Heritage Sites. This recognition highlights their architectural uniqueness, cultural significance, and historical importance. The Tulou are considered outstanding examples of communal living and defensive architecture. Conservation Efforts Efforts to preserve the Tulou focus on maintaining the traditional construction techniques and protecting the buildings from modern threats such as tourism pressure and environmental degradation. These efforts aim to ensure that the Tulou remain a living part of Hakka culture. Conclusion The Hakka Tulou are extraordinary structures that embody the resilience, ingenuity, and communal spirit of the Hakka people. These architectural marvels continue to stand as a testament to the Hakka's ability to adapt and thrive in challenging environments. As both historical treasures and vibrant communities, the Tulou attract visitors from around the world, offering a glimpse into a unique way of life. With How To Do? In China ...

With Wei's Travel ...

A 5-6 hours hike along the scenic YangDi to XingPing section of the Li River, GuangXi province. From YangShuo bus station there are regular buses to YangDi; the journey takes about an hour. After the ferry crossing at YangDi, the trek through farms and villages to the 2nd ferry crossing takes about an hour. At QuanJiaZhou, you can take a raft then continue on foot to the 3rd ferry crossing. From the Nine Horses Mural Hill, the tram to XingPing will stop by the scenery featured on the back of the RMB 20 bank note. The tram ride is included in the fare for the 3 ferry crossings. At XingPing bus station, there are buses to YangShuo till about 8 pm. If you start from XingPing in the morning, the scenery featured on the RMB 20 note will look better, but note that the last YangDi-YangShuo bus is around 5 pm.