Ten Years in China – with Rafa Goes Around

Discover life in NanJing, JiangSu province - parks, temples, transportation and more ... Plus a beautiful time-lapse of NanJing ...

With Lisa and Josh ... Bonus film - with Expat Natt ...

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 Walk East ... Bonus film - the Singing Sand Dunes of GanSu ... Visitor Guide to Chaka Salt Lake, QingHai Overview Chaka Salt Lake, located in the Haixi Mongolian and Tibetan Autonomous Prefecture in QingHai Province, is a stunning natural wonder known for its mirror-like reflection of the sky. Often referred to as the "Mirror of the Sky," this salt lake offers breathtaking views and a unique travel experience. Getting There By Air: The nearest airport is CaoJiabao Airport in XiNing, the capital of QingHai Province, located approximately 300 kilometers from Chaka Salt Lake. From the airport, you can take a taxi or a bus to XiNing Railway Station, and then a train or bus to Chaka Town. By Train: You can take a train to Chaka Railway Station, which is well-connected to major cities like XiNing and Lhasa. From the station, you can take a local taxi or shuttle bus to the lake. By Bus: Long-distance buses from XiNing and other cities in QingHai Province can take you to Chaka Town. From there, local buses and taxis are available to reach the lake. Getting Around Walking: The best way to explore Chaka Salt Lake is on foot, allowing you to fully immerse yourself in the stunning scenery and take beautiful photographs. Local Transport: Taxis and shuttle buses are available for traveling to and from different parts of the lake area. Main Attractions Mirror Reflection The most famous feature of Chaka Salt Lake is its mirror-like surface, which perfectly reflects the sky and surrounding mountains. The best time to see this phenomenon is on a clear day, especially during sunrise and sunset when the colors are most vibrant. Salt Sculptures The lake is surrounded by fascinating salt sculptures, created both naturally and by local artists. These sculptures add an artistic touch to the already stunning landscape. Chaka Salt Lake Scenic Area The scenic area offers well-maintained walkways, viewing platforms, and resting spots for visitors. It's a great place to take a leisurely stroll and enjoy the natural beauty of the lake. Train Rides A narrow-gauge tourist train runs along the edge of the lake, offering a unique perspective and a convenient way to see more of the area. The train ride is especially popular among families and photographers. Stargazing Due to its high altitude and clear skies, Chaka Salt Lake is an excellent location for stargazing. On a clear night, you can see a breathtaking display of stars, making it a popular spot for astronomy enthusiasts. Local Cuisine While visiting Chaka Salt Lake, you can enjoy a variety of local and regional dishes. Here are some recommendations: Lamb Dishes: The region is known for its high-quality lamb, which is used in various dishes such as roasted lamb, lamb hotpot, and lamb kebabs. QingHai Yogurt: Made from yak milk, QingHai yogurt is thick, creamy, and slightly tangy. It is often served with honey or sugar. Tibetan Cuisine: Enjoy traditional Tibetan dishes such as tsampa (roasted barley flour), yak butter tea, and momos (dumplings). Shopping Salt Products: Chaka Salt Lake is a major producer of salt, and you can purchase various salt products, including salt crystals, salt lamps, and bath salts. Local Handicrafts: Explore shops for traditional Tibetan and Mongolian handicrafts, such as jewelry, textiles, and wooden carvings. Specialty Foods: Purchase local specialties such as dried yak meat, yak cheese, and Tibetan pastries. Accommodation Hotels: Chaka Town offers several hotels and guesthouses catering to different budgets, providing comfortable accommodations and easy access to the lake. Eco-Lodges: For a more unique experience, consider staying in an eco-lodge or yurt near the lake, which offers stunning views and a closer connection to nature. Historical Background of Chaka Salt Lake Chaka Salt Lake has a history of salt production dating back over 3,000 years. The lake's salt has been an essential resource for local communities, providing economic support and playing a crucial role in daily life. The name "Chaka" means "salt lake" in Tibetan, reflecting the area's significance in Tibetan culture. The lake has also been an important stop on the ancient Tea Horse Road, a trade route that connected China with Tibet and other regions. In recent years, Chaka Salt Lake has developed into a major tourist destination, attracting visitors with its unique natural beauty and mirror-like reflections. The local government has invested in infrastructure and facilities to enhance the visitor experience while preserving the lake's natural environment. Tips for Visitors Best Time to Visit: The best times to visit Chaka Salt Lake are summer (June to August) and autumn (September to October) when the weather is mild and the lake's reflections are most impressive. Clothing: Wear comfortable walking shoes and dress in layers to accommodate changing temperatures. Sun protection, such as hats and sunscreen, is also recommended. Respect Local Customs: Be respectful of local customs and traditions, especially when visiting nearby Tibetan and Mongolian communities. Language: While Mandarin is widely spoken, learning a few basic phrases or using a translation app can be very helpful. Plan Your Visit: Chaka Salt Lake is best explored at a leisurely pace. Take your time to enjoy the stunning views, visit local attractions, and savor the local cuisine. Conclusion Chaka Salt Lake, with its breathtaking mirror reflections, unique salt sculptures, and rich cultural heritage, offers a one-of-a-kind travel experience. Whether you're exploring the scenic area, enjoying local cuisine, or stargazing under the clear night sky, Chaka Salt Lake provides a serene and memorable escape. Plan your visit carefully to make the most of your trip to this stunning destination in QingHai Province.

Capital of ZheJiang province.

With Sun Kissed Bucket List ... XiZhou Ancient Town Visitor Guide XiZhou Ancient Town is a gem of Yunnan Province, located approximately 20 kilometers from Dali’s old town. Nestled along the shores of the serene Erhai Lake, XiZhou offers a unique blend of rich Bai culture, stunning ancient architecture, and a tranquil environment, making it a must-visit for travelers seeking a more intimate and traditional experience. Overview Location: XiZhou is situated within the Dali Bai Autonomous Prefecture and is renowned for its well-preserved Bai minority culture. Famous For: Traditional Bai houses, ancient courtyards, folk performances, unique local cuisine, and vibrant markets. Getting There From Dali: You can take a bus or taxi from Dali Old Town (20-30 minutes). From Kunming: XiZhou is about a 5-hour drive from Kunming. Buses to Dali are available, and from Dali, you can take local transportation to XiZhou. Best Time to Visit: Spring (April-May) and autumn (September-October). Top Attractions in XiZhou Yan Family Courtyard (Yan Jia Da Yuan): The most famous ancient residence in XiZhou, showcasing traditional Bai architecture with beautiful wood carvings, white-washed walls, and murals. Bai Minority Culture and Houses: Explore over 150 well-preserved traditional Bai houses with intricate designs and courtyards. XiZhou Morning Market: A bustling market full of fresh produce, traditional snacks, and local crafts. Arrive early (7 AM – 9 AM) to experience the market at its liveliest. Erhai Lake: A stunning lake where you can walk, cycle, or take boat rides to enjoy the natural beauty. Shuanglang Town: A trendy nearby town famous for its artistic vibe and boutique guesthouses. A perfect day trip from XiZhou. Cultural Experiences Bai Minority Dress and Dance: Experience colorful traditional Bai clothing and catch performances of traditional dances during festivals or market days. Tea Culture at XiZhou: Enjoy traditional tea-tasting experiences in local homes or guesthouses. Local Delicacies XiZhou Baba (喜洲粑粑): A crispy, savory (or sweet) flatbread made from wheat flour. Try it fresh from street vendors. Dali Cheese (Rushan, 乳扇): A Bai specialty cheese, often grilled or fried, that you can find throughout the town. Erhai Fish: Fresh fish dishes prepared from the lake's bounty, best enjoyed at lakeside restaurants. Rose Petal Cake (玫瑰饼): A delicate pastry filled with rose petal jam. This treat is especially famous in XiZhou, where roses are grown locally. Its fragrant sweetness makes it a popular souvenir. Where to Stay Local Homestays: Family-run guesthouses, often in traditional Bai homes, offering an intimate experience of Bai culture. Boutique Hotels: For more luxury, boutique hotels combine modern amenities with traditional architecture. Tips for Visitors Language: Most people speak the local Bai dialect, but Mandarin Chinese is sufficient for communication. English is not widely spoken. Respect Local Customs: Dress modestly and ask permission before photographing people. Shopping: Support local artisans by purchasing handmade textiles, embroidery, and silverware from the markets. Nearby Attractions Dali Old Town: A larger, more developed town known for its old city walls, temples, and lively atmosphere. Cangshan Mountain: Offers hiking trails, cable cars, and panoramic views of Erhai Lake and Dali’s landscape. Conclusion XiZhou Ancient Town is an ideal destination for those wanting to immerse themselves in authentic Bai culture, ancient architecture, and the peaceful lakeside environment of Yunnan. Whether you're exploring ancient homes, tasting local delicacies, or enjoying the beauty of Erhai Lake, XiZhou provides a rich cultural experience in a relaxed setting.

Those who seek hegemony think only in terms of win-lose and can't imagine win-win : they must be the only ones to win. They think that this is to win big, but is actually to win small, as well as being morally evil. China on the other hand, has always sought win-win. By helping others develop, rather than enslaving them, the win is far bigger. This is termed 'common prosperity'. And this is what the world must do if it is to survive. Don't miss it. Bonus films : with Cyrus Janssen ... On the US debt and decline, with Richard Wolff ... On Taiwan, with CGTN ...

A trip to the wonderful, natural getaway of JinSi Xia (JinSi Canyon), ShaanXi province in central China ...