Chang Ming Guide

Chang Ming Guide

How to follow a Chang Ming Diet….

The Chang Ming diet goes hand in hand with the Lishi practice.  So here are 5 basic steps to help you follow the

  1. Eat lots of veggies and wholegrains – yum!
  2. Replace refined sugars with natural sugars
  3. Cut out stimulants – byebye -coffees and chocolates – and then bye bye to mood swings, bad nerves and hello better quality of sleep
  4. Don’t drink when you eat – wait until after your meal to drink.  This ensures better digestion and that you are not diluting your stomach acids.
  5. Eat until you are 80% full – then stop….learn to listen to your body and stop before you are bloated.  It takes about 20 minutes for your brain to register the signals from your stomach that you are full.  SO if you eat until you are full, then you are likely to feel too full

Recipes

Search my blog for Chang Ming Recipes that I post regularly or buy The Basic Chang Ming Cookbook from Amazon

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Qigong

Qigong

Lishi Tai Chi

What is Qigong?

Qi (pronounced Chee) means energy or focused intent.

Gong means to do work.

Qigong is an ancient Chinese system of exercise that incorporates physical postures that focus your mind and increase your energy levels.

Many people thinking of Chinese exercise visualise an old person waving their arms around in a park. Any fool would believe these movements are easy….until you try them.

When performed correctly these “gentle” movements have a profound effect on the body both mentally and physically.

The “Gong” in “Qigong” is not there for no reason!

What Types of Qigong Are There?

There are four main types of Qigong.

Sitting, Standing, Moving and even Lying down Qigong exercises.

Basically you can practice at any point in the day…. anywhere…. any time.

So there is no excuse for not making this a regular part of your day.

Benefits of Qigong

These gentle exercises help to reduce stress and improve your health.  The postures build physical and mental stamina as well as increasing your energy levels whilst activating the natural self-regulatory capacity of the body to heal itself (A Comprehensive Review of Health Benefits of Qigong and Tai Chi Jahnke, Larkey, Rogers, Etnier, and Lin; 2010)

It is a great form of exercise that helps balance your mind and body. Far from it being “only for old people”, qigong is an excellent tonic for young people in their twenties and thirties who want to harness and store their energy, building up reserves that will fuel an energised way of life even as they get older.

How Do I Get Started?

The right time to start practising qigong is now.

Watch the video below and follow along with a simple beginners level qigong exercise:

If you would like to learn more then come along to my next beginners course. You can find full details at lishi.org/classes/leeds

Lishi incorporates all four types of qigong as well as deep-breathing exercises, Tai Chi and Self-Defence. The course will teach you how to quiet the mind and you will practice focusing on one thing with full awareness.

It will calm your chattering brain and emotions so things in life don’t feel so overwhelming and you will learn to focus on the job at hand rather than procrastinate and choose to eat cereal or clean the fridge instead 🙂

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Why Warmup

Why Warmup

Why Warm Up?

WARM UP

Often people turn up 10-15 minutes late for the class.  However during this time they’ve missed an essential section of the Lishi class that we do at each and every session.  So if you ask me if it is important to attend the warm ups before each class, my answer would be YES!

Why should I warm up?

A warm up’s get the body into a ready state before exercising. This is much like oiling a squeaky wheel. You give the different aspects of your physical body a chance to prepare to work together.

Your heart rate increases gradually. Your muscles warm up to prevent injury and your ligaments and tendons become more flexible, reducing the chance of tears.

A warm up also help to slowly increase the body’s temperature and heart rate and ensure that the demand made on the circulatory and metabolic systems is gradual as well.  In a safe and gradual way they allow blood to be diverted away from other parts of the body such as the digestive system to the muscles being exercised. This initial part of your exercise session also helps to improve neural function and co-ordination, protect major joints as it takes time to increase the supply of lubricating synovial fluid and to thicken the articular cartilages – the body’s shock absorbers.

In addition a warm up helps you prepare mentally for exercise.  This allows you to leave the stresses of the day at the door before you start the class so you can focus on the exercises in the room.

How should I warm up?
The warm up’s intensity should cause perspiration but not cause fatigue. The type of warm up needs to be appropriate for the activity planned. It also needs to be appropriate to the age range and fitness level of the participants, usually lasting for 5-15 minutes in duration.

In Lishi we warm up both the external and internal.
We warm up and open the major joints and muscles in the body.

We increase the body’s temperature by gently loading the body’s muscles and gently stretch the muscles tendons and ligaments to reduce muscle stiffness and warm up specific muscles that will be used during exercises.

We also include important deep breathing exercises (which I will blog about next week) to help to oxygenate the system and warm up the internal organs.

So in warming up thoroughly, we are preparing the body and the mind for the more energetic demands of a Lishi class to come.

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Ten Lishi Wisdoms on how to be happy and healthy for 2016

Ten Lishi Wisdoms on how to be happy and healthy for 2016

Ten Lishi Wisdoms on how to be happy and healthy for 2016

1. Take your time, when going about your daily life; don’t hurry. Remember “Wait, wait, wait and let the energy move you”

2. Don’t think too much. Thinking takes energy. Thinking can make you age quickly. Learn to follow your energy work in the flow.

3. When working, work for 40 minutes then stop for 10 minutes. When you look at something all the time, it can damage your eyes. Concentrating on something too long is not nourishing for your mind or body.

4. When you are happy, control your happiness, too much happiness damages the heart energy.  When you lose control of your happiness then you damage your lung energy.

5. Don’t worry too much or get angry.  Anxiousness and anger damages your liver and your intestines. It’s ALL GOOD!

6. Don’t talk too much. Lishi is a doing Art – most people either talk about doing, or do. The benefit is in the doing.

7. When you eat food don’t eat too much.  Chang Ming advises always make sure you leave a little space in your stomach and do not eat until you are totally full as this can damage your spleen.

8. If you only do physical exercise all the time and you never do Qigong this makes you lose your balance and you will become impatient. You lose the Yin of your body. Lishi Exercises balance the Yin and the Yang.

9. If you never exercise your body, and instead only meditate with soft training/qigong, then this doesn’t nourish your Yang energy so you will use up your Yang and become weakened.

10. Lishi training is holistic. The purpose of our training is to balance our Yin and Yang.  How many hours is not important. It’s quality not quantity – come along to one of our classes lishi.org/classes/leeds

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Recipe: Steamed Greens and Carrots with a Tahini and Miso Sauce

Recipe: Steamed Greens and Carrots with a Tahini and Miso Sauce

Steamed Greens and Carrots with a Tahini and Miso Sauce

This currently has my number one spot for favourite meals.

At the moment I am 30 weeks pregnant and I my body craves Cabbage and Broccoli! (nope, not a pickled onion or piece of coal in sight!)

This recipe is super quick and easy. Plus once you’ve tried the Tahini and Miso sauce you won’t be able to get enough of it.

 

Serves: 2 adults / 2 Kids

Prep time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

 

Ingredients:

Half a head of Brocccoli

2/3 Carrots ( organic if possible, just because they taste so much better)

Half a Green Cabbage

But substitute with any seasonal vegetables that are hanging around in your fridge.

 

Sauce:

2 tablespoons of Tahini ( Light)

1 generous tablespoon of Brown Rice Miso

1 generous dollop of date syrup

1 dash of tamari

1 dash of toasted sesame oil

2 ladels of vegetable stock / water from the steamed veg

 

Instructions:

  1. Wash and cut the carrots into large chunks
  2. Place the carrots into the steamer and start steaming
  3. Wash and cut the broccoli into chucky heads
  4. Wash and dice the cabbage
  5. Place the broccoli and cabbage into the steamer and add as another layer over the carrots. Steam for 5 mins.

 

While the veg are steaming, make the sauce.

 

Tahini and Miso Sauce

  1. Place 2 heaped tablespoons of Tahini in a pan with a very low heat.
  2. Add 1 dollop of date syrup, toasted sesame oil and tamari soya sauce
  3. Add 2 ladles of the steamed vegetable water and stir
  4. Once the sauce has mixed well, turn off the heat and add 1 tablespoon of brown rice miso and continue to stir in well.

 

Place the steamed veggies in a bowl and generously dress with the hot sauce and serve.

I try and follow lifestyle guidelines called Chang Ming (Long Life therapy).

This means plenty of seasonal veggies and I’ve also been cutting down on the amount of grains and carbs I’ve been eating lately.

However you can also serve this with a portion of short grain brown rice.  The nutty flavour of the brown rice is also delicious with this sauce.

Bon Appetite! 🙂

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How To Make Organic Moisturiser Cream

How To Make Organic Moisturiser Cream

How to Make Your Own Organic Body Moisturiser Cream

I was looking in boots and local pharmacies for a natural and gentle moisturiser.  Much of what I found was petro-chemical based or made from Lanolin which is a wax made from sheep’s skin.

Lanolin has been used from hundreds of years as a natural emollient.  However nowadays, due to the industrialisation of agriculture, sheep are routinely dipped in chemical baths which can transfer onto you, and therefore has become a modern day allergen.

Therefore I decided to make my own….

It is surprisingly quick and easy.

Here’s how:

 

Ingredients:

  • 1 tablespoon of jojoba oil (organic) – to help retain moisture
  • 2 tablespoons of coconut oil (organic) – as well as being a great moisturiser, it has antibacterial properties that help against thrush and infections.
  • 1 teaspoon of cold press sesame oil (organic) – chock full of vitamins, A, D, E

 

Place a saucepan with hot water on the stove.

Place a ceramic bowl in the water (so the water comes half way up the sides of the bowl) and add the ingredients to the bowl.

Using a ceramic spoon stir, mix and melt the ingredients in the bowl.

Clean out and re-use an old glass jar or pot.

Pour the liquid mixture into the pot.

Place in the fridge to firm up.

 

This is super easy and cheap to make and most importantly natural! It’s super rich so I like to use it on my hands and feet.  And So natural that you could eat it! 🙂

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5 Non-Dairy Sources of Calcium

5 Non-Dairy Sources of Calcium

Here are 5 non dairy sources of calcium

Calcium is an essential mineral for the good health of the body, teeth and bones.  I am sick of being told that the only source of calcium is from milk and dairy.

In actual fact calcium is the most abundant mineral in the body and also abundant in a number of foods in equal or higher quantities than dairy.  It is estimated that 6 out of 10 people are not able to digest lactose.  Chee Soo describes it as “ cows milk is designed for baby calves not people” (sic)

For example only 33% of calcium from dairy products can be absorbed by the body.  We need around 300-400 mg of calcium a day. Other food sources such as leafy greens, vegetables and seeds are a much better source of absorbable calcium.

Over zelous PR from the dairy industry market calcium as an wonder mineral, however over comsumption of calcium has its problems.  Therefore to be safe it is better to consume calcium through natural food sources rather than supplements and fortified foods.  Natural food sources are the best way to consume calcium as to absorb this mineral, Vitamin D, K and Magnesium is also needed in the body, which are also naturally occurring in food sources.

Here is a quick list of 5 great non dairy alternatives to calcium

  • Dark Leafy Greens: e.g. Pak Choi, Broccoli, Cabbage and Kale. In addition they are also a fanastic source of vitamins A, C, E and K and B vitamins.  If you make no other changes to your diet, if you have an extra helping of dark leafy greens, you will see positive results in your body.
  • Sesame seeds: there are 90mg of calcium in a teaspoon. But foods such as tahini and halva are rich in sesame and therefore calcium as well as zinc, magnesium, selenium and iron.
  • Beans:such as haricot or navy beans are high in calcium, fiber and iron.
  • Black Strap Molasses: This is an excellent sweetener for teas and baked goods. High in multiple vitamins and minerals, one tablespoon of this thick, dark molasses will give you 172 mg of your daily calcium needs. Try it in your morning cup of organic tea or coffee.
  • Quinoa: this is widely thought to be a grain, but is actually a seed. The delicious light nutty texture contains around 175mg of your daily RDA for calcium, as well as high levels of potassium, magnesium and zinc.

For more information on the Chang Ming Diet buy our Kindle book which includes sixty delicious Chang Ming Recipes

 

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10 reasons to breathe deeply

10 reasons to breathe deeply

10 Reasons to Breathe Deeply

The human body is designed to take in 75% of its energy requirement through breathing; oxygen is the most fundamental unit of fuel that we take into our body. Further, we also eliminate 70% of our toxins via the breath; Did you know that the human body is designed to take in 75% of its energy requirements through breathing.   oxygen also cleanses the cells by oxidation and enables waste products to be carried back to the lungs via the bloodstream. Given these basic facts it is easy to see why learning to breathe correctly is one of the most fundamental things we can do to support and maintain our health and wellbeing.

The Daoist have always know the secret that breathing deeply is important for not only for your body’s health but it’s also a key factor emotional wellbeing. Let’s face it during this cold and dark time of the year keeping the SAD (seasonal affective disorder) away so you keep smiling through winter is essential.

The results of poor breathing practices are:

  • Under-oxygenation and low energy levels,
  • toxicity build-up,
  • high stress and stagnant emotional states.

It is well accepted that long-term emotional stagnation eventually leads to physical and emotional disorders.

By becoming a conscious breather we can re-take control of our lives by fully oxygenating our system and maintaining a lucid state of emotional freedom.

Since most of us  are not educated to become conscious of this fundamental metabolic process, over 90% of us are using less than 50% of our breathing capacity here are 10 reasons why you should add it to your everyday routine.

  1. Breathing Detoxifies and Releases Toxins
    Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of its toxins i.e. other systems in your body must work overtime which could eventually lead to illness. When you exhale air from your body you release carbon dioxide that has been passed through from your bloodstream into your lungs. Carbon dioxide is a natural waste of your body’s metabolism.2. Breathing Releases Tension and StressDeep breathing helps decrease your heart beat and relax your muscles there by lowering blood pressure to reduce stress
  1. Breathing Relaxes the Mind/Body and Brings Clarity
    Oxygenation of the brain reducing excessive anxiety levels. Paying attention to your breathing. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights to you as well.
  2. Breathing Relieves Emotional Problems
    Breathing will help clear uneasy feelings out of your body.
  3. Breathing Relieves PainYou may not realize its connection to how you think, feel and experience life. For example, what happens to your breathing when you anticipate pain? You probably hold your breath. Yet studies show that breathing into your pain helps to ease it.6. Breathing Massages Your Organs
    The movements of the diaphragm during the deep breathing exercise massages the stomach, small intestine, liver and pancreas. The upper movement of the diaphragm also massages the heart. When you inhale air your diaphragm descends and your abdomen will expand. By this action you massage vital organs and improves circulation in them. Controlled breathing also strengthens and tones your abdominal muscles.7. Breathing Increases Muscle
    Breathing is the oxygenation process to all of the cells in your body. With the supply of oxygen to the brain this increases the muscles in your body.8. Breathing Strengthens the Immune System
    Oxygen travels through your bloodstream by attaching to haemoglobin in your red blood cells. This in turn then enriches your body to metabolise nutrients and vitamins.9. Breathing Improves Posture
    Good breathing techniques over a sustained period of time will encourage good posture. Bad body posture will result of incorrect breathing so this is such an important process by getting your posture right from early on you will see great benefits.10. Breathing Improves Quality of the Blood
    Deep breathing removes all the carbon-dioxide and increases oxygen in the blood and thus increases blood quality.

 

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Exam Stress Tai Chi

Exam Stress Tai Chi

How doing Taichi helps exam stress and anxiety

Let’s face it—being a student is stressful. You not only need to prepare for each class you take, you also have to take care of your social life, bills, and anything else that needs attention. Having to study for an exam only adds to this stress.

Fortunately, there is a way to fight back. That method is Tai Chi. Before you roll your eyes and assume that Tai Chi is only for ‘older’ folks who’ve recently retired and have time to move slowly in the grass for hours on end, hear us out.

What is Tai Chi?

Tai Chi is an ancient Chinese health ‘technology’ and practice that involves slow, sometimes odd circular movements of the body—in particular the arms and legs. It helps keep the body healthy and strong and can be practiced by virtually anyone, regardless of their current physical condition. It is among the gentlest martial arts practiced, and has gained serious popularity over the past several decades.

How it Helps with Exam Stress

The number one benefit of Tai Chi is relaxation. Exam stress is unfortunately linked to lower test scores and a dissatisfaction in life. You don’t have to suffer these consequences, however. Tai Chi can help you physically relax, slow down, and enjoy each moment.

Research proves that Tai Chi can physically relax the body, the nervous system, and promote mental relaxation. Because it requires heightened awareness of your senses and your body, Tai Chi puts you in the here and now and removes the chatter of the mind. This increases concentration and can actually improve your test scores!

Benefits of Tai Chi

Calming the nervous system, re-focusing the mind, and relaxing the mind and body enable you to stay calm on exam day. When our bodies have built up anxiety and tension, it is difficult to concentrate and feel positive. With regular practice, Tai Chi can eliminate negative thoughts and tension in the body and help you maintain a positive outlook no matter what subject you’re testing for.

Consider doing Tai Chi if you suffer from serious exam anxiety, and discover its many benefits beyond just alleviating exam stress.

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Newsletter001

Newsletter001

E-News July 2015

Abbot Zhao from the White Cloud Temple visits Lishi in Leeds

Strength of Character

Abbot Zhao from the White Cloud Temple in Beijing has long been a friend of Lishi and on his latest visit to Leeds he presented our teacher, the President of Lishi International and the International Daoist Society, with some very special caligraphy.
The characters pictured say “Lishi Daoist Tai Chi” and were painted by Huang Xing Yang the Deputy President of the Chinese Daoist Association.
The presentation of these prescious caligraphy scrolls further strengthens the relationship between Lishi International and the White Cloud Temple.
Additional paintings were also gifted by Ren Fa Rong the President of the Chinese Daoist Association.
These paintings from esteemed Daoist Masters will feature in our teacher’s forthcoming book “Moving As Water” which will be published later this year.

Historic Footage of Our Teacher’s Teacher

 
Video footage from the 1970’s of Grandmaster Chee Soo has recently been posted on the internet and you can watch the interview and demonstration on our facebook page.
 
In the interview, Chee Soo talks about the history of Lishi and demonstrates some Daoist principles to the amazement of the interviewer.
 
Watching this wonderful footage will give you a good feel for what Lishi is about.

 

Watch the video here

Why does Bill look so happy?

Because he has just made history by graduating from Leeds Trinity University at the age of 90!

The foundation degree in Coaching Lishi Movement is the first degree of its kind, equipping students with the skills and knowledge to teach Tai Chi, Yoga and all the arts of Lishi as movement and exercise professionals.

Huge congratulations to Bill and Iain on completing their Lishi coaching degree.

Pictured with Dr Ian Kenvyn, Willoughby Hart, Iain Keegan and Dr Alex Boyd.

New  Class in Beijing

 In September, Laoba will lead a group of twenty students of Lishi on the annual Daoist Trail trip to China.  He will also be teaching at the newly opened class that runs weekly in Beijing.
 

If you are in Beijing and would like to attend the weekly class then please get in touch and we will send you all the details.

Looking ahead to June 2016

lishi lifestyle festival logo strapline url

Learn more and register your interest at lishi.org/festival

     

© Lishi International 2015

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