Living well in harmony with our environment and the seasons. Healthy fitness routine, diet, nutrition and common causes of disease.

1. Wellness in Traditional Chinese Medicine
Living in
Harmony
BY HUIYING CHIN

2. HOLISTIC WELLNESS
Heaven, Earth and Human
Wellness Check
Causes of Disease
Living with the Seasons
Healthy Routine
Fitness and Nutrition
Agenda

3. INTERCONNECTEDNESS
The Way is to know principles of
heaven, earth and humans so we
can be sustained.
Heaven,
Earth and
Human
道者，上知天⽂，下知地理，中知⼈事，可以⻓久。

4. JING/ESSENCE
QI/ENERGY
SHEN/SPIRIT
BLOOD
Yin Yang

5. YELLOW EMPEROR'S
INTERNAL CLASSIC
Sages treat a disease before it manifests,
manage unrest before it breaks out.
If we seek treatment after falling sick,
it is like digging a well when thirsty or
casting weapons after a war started.
Isn't it too late?
是故圣⼈不治已病，治未病；
不治已乱，治未乱，此之谓也。
夫病已成⽽后药之，乱已成⽽后治之，
譬犹渴⽽穿井，⽃⽽铸锥，不亦晚乎？

6. The Boiling Frog
CAUSES OF DISEASE
Health -> Suboptimal Health -> Disease

7. PAIN
ENERGY LEVEL
Presentations are
communication tool.
Wellness Check
ENERGY/SPIRIT DIGESTION STOOLS/URINE
SLEEP
ENERGY LEVEL
Presentations are
communication tool.
TONGUE TEETH/BONES
ENERGY LEVEL
Presentations are
communication tool.
EAR/NOSE
/THROAT EYES HAIRSKIN/NAILS
MENSES

8. WIND
COLD
HEAT
DAMPNESS
DRYNESS
SUMMERHEAT
External Causes
of Disease

9. YELLOW EMPEROR'S
INTERNAL CLASSIC
Sages teach us the evil pathogenic influences
so we know when to avoid them.
By remaining free of greed and attachments,
True Qi can flow within, guarding the spirit
within, we can be free of disease.
夫上古圣⼈之教下也，皆谓之虚邪贼⻛，
避之有时，恬惔虚⽆，真⽓从之，
精神内守，病安从来。

10. YELLOW EMPEROR'S
INTERNAL CLASSIC
The seasons and Yin Yang are the
source of all life. Sages nourish the Yang
in Spring and Summer, the Yin in Fall
and Winter to follow the principle of life.
When we go against its principle, we
damage our constitution and substance.
夫四时阴阳者，万物之根本也。
所以圣⼈春夏养阳，秋冬养阴，以从其根；
故与万物沉浮于⽣⻓之⻔。
逆其根则伐其本，坏其真矣。

11. SPRING: BEGINNINGS
SUMMER: GROWTH
AUTUMN: HARVEST
WINTER: STORAGE
Spirit of Seasons

12. 7AM TO 9AM
Most important meal for the day
11AM TO 1PM
Yang transitions to Yin
Rest/nap for 15-30 minutes
11PM TO 1AM
Yin transitions to Yang
Wei Qi retreats into the body
to build up the Yin
Healthy Routine

13. EMOTIONAL INJURIES
Anger injures the Liver;
Joy injures the Heart;
Pensiveness injures the Spleen;
Grief injures the Lungs;
Fear injures the Kidneys
怒伤肝, 喜伤⼼, 思伤脾,
忧伤肺, 恐伤肾

14. THE MIDDLE WAY
Be moderate in ambition and few in desires;
Maintain peace of mind free of fear;
Work the body without exhaustion;
The Qi will flow smoothly
as we follow the heart and be content.
志闲⽽少欲，⼼安⽽不惧，形劳⽽不倦，
⽓从以顺，各从其欲，皆得所愿。

15. CONSTITUTION
OVER-EXERTION
TRAUMATIC INJURY
IMPROPER DIET
PARASITES AND POISONS
WRONG TREATMENT
Other Causes

16. FIVE OVER-EXERTIONS
Long staring injures the Blood;
Long bedrest injures the Qi;
Long sitting injures the Flesh;
Long standing injures the Bones;
Long walking injures the Sinews;
These are the injuries from Five Over-exertion;
Maintain a regular routine and refrain from over-exertion
久视伤⾎，久卧伤⽓，久坐伤⾁，
久⽴伤⻣，久⾏伤筋，是谓五劳所伤。
起居有常，不妄作劳

17. Size and Speed?
RISK OF ARTHRITIS, HEART DISEASES,
DEATH, INJURIES
Slow and Steady?
SAFETY, ENDURANCE,
FLEXIBILITY, FLOW
WHY WORKOUT?

18. Healthy Workout
MODERATION
No over-exertion;
Sweat moderately and dry;
Watch for climate factors
MOVE THE JOINTS
Our health is reflected in
health of joints
DEEP BREATHING
Qi, Blood, Essence
Promote Qi flow and
generation

19. YELLOW EMPEROR'S
INTERNAL CLASSIC
Grains nourish life;
Fruits support life;
Animals benefit life;
Vegetables fulfill life;
Be moderate in food and drinks;
Overeating and overdrinking injure the
stomach and intestines
五⾕为养，五果为助，
五畜为益，五菜为充;
⻝饮有节;
飲⻝⾃倍，腸胃乃傷

20. PROCESSED FOOD
Refined sugars, oils,
deep fried foods
COLD AND DAMP
Dairy, beers, cold and raw foods
IRRITATING FOODS
Spicy, greasy, heavy, difficult to
digest, extreme flavors
IMPROPER DIET
Overeating, extreme dieting,
irregular meals, late night
What NOT to EAT

21. WHOLE FOODS
Less processed, more nutrients.
WARM AND DIGESTIBLE
Soups, porridge;
moderate flavors
SEASONAL FOODS
Spring: Sprouts/flowers;
Summer: Leaves;
Fall: Fruits;
Winter: Roots
LOCAL FOODS
If a plant thrives on the land,
it will help our body thrive on
the same land
What to EAT

22. WOOD | LIVER
Green, Sour
Controls sinews and nails
EARTH | SPLEEN
Yellow, Sweet
Controls muscles and lips
FIRE | HEART
Red, Bitter
Controls vessels and complexion
METAL | LUNGS
White, Pungent/Spicy
Controls skin and body hair
WATER | KIDNEY
Black, Salty
Controls bones and hair
5 Elements

23. LIVER | SOUR
Too much sour damages
flesh and lips
SPLEEN | SWEET
Too much sweet damages
bones and hair
HEART | BITTER
Too much bitter damage
skin and body hair
LUNGS | PUNGENT
Too much pungent damages
sinews and nails
KIDNEY | SALTY
Too much salty damages
complexion and blood circulation
Over-Flavoring

24. HOW TO EAT?
INTERMITTENT FASTING?
80% full, chew slowly
Always eat breakfast
Fasting must be done with caution
Listen to your body
Improper fasting damages
the Spleen and Stomach
SAMPLE SCHEDULE:
Breakfast at 8am
Final meal by 4pm
Fast from 4pm to 8am (16 hours)
Caution: Health condition, menses,
physical activity

25. BLOOD DEFICIENCY
Dry skin, floaters in eyes,
weak/thin pulse, pale tongue,
palor, weakness, numbness,
scanty period, emotional
instability
TONIFY BLOOD
Beet, red bean, black bean,
black fungus, jujube date,
raisin, sesame seed, kelp,
shiitake mushroom, mulberry,
almond, grape, apple, fig,
cabbage, dark leafy greens
REDUCE STRAIN ON EYES

26. YIN DEF SIGNS
Thirst, dry skin, peeled tongue
or thin coating, red tongue,
warm palms, hot flashes,
feeling hot at night
TONIFY YIN/FLUIDS
Mushroom, white fungus,
seaweed, pear, apple, melon,
zucchini, sweet potato, water
chestnut, black bean, red
bean, kidney bean, lima bean,
mung bean
REST AND DON'T SKIP MEALS

27. YANG DEF SIGNS
Indigestion, back pain, cold
hands and feet, morning
diarrhea, loose stools,
difficulty urinating
TONIFY YANG
Ginger, turmeric, paprika,
cloves, chives, scallion,
cinnamon, cumin, pepper,
basil, dill, pistachio, walnut,
pine nuts, leek, radish, onion,
squash, sweet potato, cherry
EXERCISE AND GET SOME SUN

28. DAMPNESS SIGNS
Heaviness in body, phlegm,
oily skin, thick/yellow tongue
coating, foggy thought, low
energy, edema
DRAIN DAMPNESS
Barley, adzuki beans, lentils,
corn, pumpkin, barley,
almonds, seaweed, walnuts
NO ICE CREAM, DAIRY,
HEAVY FOODS
EXERCISE!

29. In Summary:
PREVENTION
Listen to your body to detect signs of disease
so we can treat them early.
FOLLOW THE SUN AND SEASONS
Maintain a regular routine
according to the laws of nature.
WALK THE MIDDLE WAY
Everything in moderation.
Maintain peace of mind with
contentment and patience.
Keep moving and stay in FLOW.

30. WEBSITE
thegreathealers.com
EMAIL
hello@thegreathealers.com
huiying@umich.edu
Contact Details
REACH ME HERE

31. YELLOW EMPEROR'S
INTERNAL CLASSIC
The seasons and Yin Yang are the
source of all life. Sages nourish the Yang
in Spring and Summer, the Yin in Fall
and Winter to follow the rhythm of how
life flourishes. When we go against its
spirit, we damage our constitution and
substance.
夫四时阴阳者，万物之根本也。
所以圣⼈春夏养阳，秋冬养阴，以从其根；
故与万物沉浮于⽣⻓之⻔。
逆其根则伐其本，坏其真矣。

32. SPRING
All life thrives. Retreat late and rise early.
Take great strides in the courtyard with
the hair down to let aspiration grow.
Give life and refrain from killing;
Be giving and generous
in the spirit of Spring.
This is the way of nourishing new
beginnings.
春三⽉，此为发陈。天地俱⽣，万物以荣，
夜卧早起，⼴步于庭，被发缓形，以使志⽣，
⽣⽽勿杀，予⽽勿夺，赏⽽勿罚，
此春⽓之应，养⽣之道也

33. SUMMER
All life is at its peak. Heaven and Earth Qi
connect. All life bloom in abundance. Retreat
late and rise early. Refrain from being upset
by the heat as sunshine helps all plants
thrive. Perspire and enjoy the outdoors
according to the spirit of Summer. This is the
way of nourishing Growth.
夏三⽉，此为蕃秀。天地⽓交，万物华实，
夜卧早起，⽆厌于⽇，使志勿怒，使华英成秀，
使⽓得泄，若所爱在外，
此夏⽓之应，养⻓之道也

34. AUTUMN
This is a time for peace and acceptance.
Heaven Qi hastens, Earth Qi brightens.
Retreat and rise early with the rooster.
Bring peace to the mind to adjust to the
season's harshness. Collect the spirit and
bring aspiration inward so the Lungs can
be clear. This is the spirit of Autumn and
the way of nourishing harvest.
秋三⽉，此谓容平。天⽓以急，地⽓以明，
早卧早起，与鸡俱兴，使志安宁，以缓秋刑，
收敛神⽓，使秋⽓平，⽆外其志，使肺⽓清，
此秋⽓之应，养收之道也

35. WINTER
This is a time for storage.
The land and water freeze over.
Do not easily rouse the Yang.
Retreat early and rise late awaiting the sun.
Store our aspiration as if hiding a treasure or
secret. Stay warm and protect the skin so no Qi
is lost. This is the spirit of Winter and the way
of nourishing storage.
冬三⽉，此为闭藏。
⽔冰地坼，勿扰乎阳，早卧晚起，必待⽇光，
使志若伏若匿，若有私意，若已有得，
去寒就温，⽆泄⽪肤，使⽓极夺。
此冬⽓之应，养藏之道也；

36. SPRING: BEGINNINGS
SUMMER: GROWTH
AUTUMN: HARVEST
WINTER: STORAGE
Seasonal Spirit