Music and dance at the Summer Palace, BeiJing 北京

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. .

With Blondie in China ... Visitor Guide to DunHuang, GanSu Province Overview DunHuang, located in GanSu Province, is a city of historical and cultural significance, famous for its strategic position on the ancient Silk Road and its remarkable Buddhist art. The city is best known for the Mogao Caves, a complex of Buddhist cave temples, as well as its stunning desert landscapes and historical relics. Getting There By Air: DunHuang Airport (DNH) is the nearest airport, located about 13 kilometers southeast of the city center. The airport has regular flights from major cities like BeiJing, ShangHai, and Xi'an. From the airport, you can take a taxi or a shuttle bus to reach the city center. By Train: DunHuang Railway Station connects the city with various destinations across China. The station is located about 12 kilometers from the city center, and you can take a taxi or a bus to reach the main attractions. By Bus: Long-distance buses from nearby cities and provinces also provide access to DunHuang. The main bus station is located in the city center, making it convenient for travelers. Getting Around Public Transport: DunHuang has a local bus system that connects major tourist spots and the city center. Buses are an economical way to get around. Taxis: Taxis are readily available and relatively inexpensive. Ensure to have your destination written in Chinese for ease of communication. Biking: Bike rentals are available for those who prefer a more active way to explore the city and its surroundings. Main Attractions Mogao Caves The Mogao Caves, also known as the Thousand Buddha Grottoes, are a UNESCO World Heritage site and the highlight of DunHuang. The caves contain thousands of Buddhist statues and murals dating back to the 4th century, showcasing exquisite art and religious devotion. Crescent Lake and Singing Sand Dunes Located about 6 kilometers south of DunHuang, Crescent Lake is an oasis surrounded by the towering Singing Sand Dunes. The contrast of the lush green lake against the golden sand is a sight to behold. Visitors can enjoy camel rides, sandboarding, and hiking in the area. Yumen Pass (Jade Gate Pass) The Yumen Pass is a historic site that served as a vital checkpoint on the Silk Road. The ruins offer a glimpse into the ancient trade routes and the military significance of the area. Yangguan Pass Yangguan Pass, along with Yumen Pass, was an important gateway on the Silk Road. The site includes remnants of ancient walls and watchtowers, and a museum that provides historical context. Historical Significance DunHuang has a rich history as a major stop on the Silk Road, facilitating trade and cultural exchange between China and the West. The city's strategic location made it a melting pot of different cultures, religions, and artistic traditions. The Mogao Caves were established as a place of worship and meditation, attracting Buddhist monks and pilgrims. Over the centuries, the caves became a repository of religious art, texts, and artifacts, making them one of the most significant cultural heritage sites in China. Local Cuisine While visiting DunHuang, you can enjoy a variety of local GanSu dishes. Here are some recommendations: Beef Noodles: A signature dish of GanSu Province, featuring hand-pulled noodles in a flavorful beef broth. Yellow Noodles with Donkey Meat: A unique local specialty, featuring tender donkey meat served with yellow wheat noodles. DunHuang Toasted Buns: Crispy buns filled with minced meat and spices, a popular snack in the region. Shopping Shazhou Night Market: A vibrant market offering a variety of local handicrafts, souvenirs, and street food. Silk Road Markets: Several markets in DunHuang sell traditional Silk Road goods, including silk products, jade, and antiques. Local Shops: Numerous shops in the city center offer a range of local specialties, such as dried fruits, nuts, and unique crafts. Accommodation Luxury Hotels: DunHuang offers several high-end hotels with excellent amenities and services, such as the DunHuang Hotel and the Silk Road DunHuang Hotel. Mid-Range Hotels: There are numerous mid-range options providing comfortable accommodations at reasonable prices, including international chains and local boutique hotels. Budget Accommodations: Budget travelers can find affordable guesthouses, hostels, and budget hotels throughout the city. Tips for Visitors Best Time to Visit: The best times to visit DunHuang are spring (April to June) and autumn (September to November) when the weather is mild and pleasant. Clothing: Wear comfortable walking shoes and dress in layers to accommodate changing temperatures. Bring a hat and sunscreen if you plan to spend time outdoors, especially in the desert areas. Respect Local Customs: Be respectful of local customs and traditions, especially when visiting religious and cultural sites. Language: While Mandarin is widely spoken, learning a few basic phrases or using a translation app can be very helpful. Plan Your Visit: The attractions in DunHuang offer a mix of historical significance and natural beauty. Plan your visit to include both leisurely activities and sightseeing to fully appreciate the area's offerings. Conclusion DunHuang, with its rich history, stunning desert landscapes, and cultural heritage, offers a unique and unforgettable travel experience. Whether you're exploring the ancient Mogao Caves, enjoying the serene beauty of Crescent Lake, or delving into the city's Silk Road history, DunHuang promises a journey filled with discovery and wonder. Plan your visit carefully to make the most of your time in this extraordinary city in GanSu Province.

Step back in time with Tim and Glo as they visit HóngCūn, in the historical HuiZhou region of southern AnHui province, near the south west slope of Mount HuangShan, plus the close-by MuKeng Bamboo Forest. The architecture and features of the approximately 150 residences that date from the Ming and Qing dynasties are among the best of their kind in China. One of the largest residences open to visitors, ChenZhi Hall, also contains a small museum. Together with nearby XiDi, the village is a UNESCO World Heritage Site. Scenes from the film 'Crouching Tiger, Hidden Dragon' were filmed on location here.

Mr. Q - pure perfection - don't miss it ! ...

Jiddu Krishnamurti talks about how we are enslaved, and how to be free; clear sight, without prejudice, reveals the truth / what is - that is the true knowing / now. "Distortion will inevitably come into being when there is fragmentation, when one part of you condones or condemns what you observe. We are the result of propaganda, what we have been told from childhood to believe and not to believe. Knowledge is the past; there is no knowledge in the present. To be aware without choice is to observe without the observer, which is the past, the image-maker." BB says : truth begins when belief ends ... To be free, to be eternal, is to be here, right now, not chained to the past (baggage that blinds us), or forever focused on the future (in fear). This, is it. Until we realise it, the past controls us - both own own experience (in those chains), and all that we have believed. The past gives rise to fear. Love is the absence of fear.

JiLin province ...