Full list of contents

Self-massage

• Acute low back pain and sciatica

• Anxiety and stress

• Carpal tunnel syndrome

• Chronic low back pain and sciatica

• Digestive support

• Elbow problems

• Encouraging labour

• Eye conditions

• General health

• Headache and migraine

• Hearing problems

• Insomnia

• Jaw tension

• Knee pain

• Period pain

• Premenstrual syndrome

• Shoulder pain

• Sinus blockage

• Stiff neck

Acupressure & Moxa

• Introduction to acupressure

• Acupressure for labour

• A selection of commonly used acupressure points (80+):

  • Bladder

  • Extra points

  • Gall bladder

  • Governing vessel

  • Heart

  • Kidney

  • Large intestine

  • Liver

  • Lung

  • Pericardium

  • Sanjiao

  • Small intestine

  • Spleen

  • Stomach

• Moxa self-treatment demonstration

Qigong

• About qigong (audio)

• Qigong practices for:

  • Breathing and relaxation

  • Joint mobilisation

  • Long-Covid and chronic conditions

  • Knees

  • Feet

  • Hands and wrists

  • Hips

  • Lower back

  • Lungs

  • Shoulders

• Standing qigong and simple three part practice

Meditation

• Beginning meditation - compassion meditation

• Beginning meditation - concentration meditation

• Beginning meditation - mindfulness of body sensations

• Calming breathing practice

• Energising breathing practice with acupressure

• Equanimity meditation for pain

Food & Diet

• Guide to diet and foods

• 5 guidelines on how to eat

• Foods categorized by function:

  • Foods to build qi

  • Foods to circulate qi

  • Foods to cool/clear heat

  • Foods to expel wind cold

  • Foods to expel wind heat

  • Foods to nourish blood

  • Foods to nourish yin

  • Foods to resolve damp and phlegm

  • Foods to warm yang

TCM Patterns Guide

• Blood deficiency

• Cold

• Dampness

• Essence deficiency

• Heat

• Qi & Blood stagnation

• Qi deficiency

• Shen

• Wind invasion

• Yang deficiency

• Yin deficiency

Recipes by Category

Blood Nourishing

• Beetroot and black cumin soup

• Black kale (cavolo nero) and walnut pesto

• Indian spinach and paneer (palak paneer)

• Kedgeree with mackerel

• Sardine fish cakes with poached eggs

• Summer pea and spinach soup with herb pesto

• Sweet potato & beetroot with muhammara

Damp and Phlegm Resolving

• Bircher with rhubarb

• Celery gazpacho

• Grilled mackerel, radicchio and tangerines

• Poached chicken with watercress and pear salad

Heat Clearing

• Gazpacho

• Italian fish stew

• Mozzarella & vegetable salad with barley rusks

• Tomato & quinoa soup

• Vegetable sambar (lentil stew)

• Vietnamese noodle salad

• Warm pasta salad with prawn, mango & avocado

Qi Building

• Carrot, coriander and coconut soup

• Chicken broth

• Italian chickpeas with swiss chard

• Khichdi

• Minestrone soup

• Red rice porridge with sweet potato

• Shiitake mushroom congee

• Stewed fruit and warm spices

Qi Circulating

• Braised tofu and Chinese vegetables

• Cauliflower, radish & feta salad

• Lemon and lentil soup (adas bil hamod)

• Mung bean dal

• Seafood with Chinese greens

• Spaghetti, lemon & basil

• Steamed seabass with fennel salad

Wind Cold Expelling

• Hot noodle soup

• Warm tea for cold/flu day 1

Wind Heat Expelling

• Noodle soup with tomato and dill

• Peppermint & chrysanthemum tea

Yang Warming

• Beef and ale stew with marrow bone

• Leek, parsnip and ginger soup

• Mangalorean chicken curry (kori gassi)

• Ribolitta (Italian bean soup)

Yin Nourishing

• Beef and marrow bone broth

• Black rice and coconut porridge

• Dal makhani

• Miso carrot and pearl barley soup

• Mushroom and cannellini bean soup

• Mushrooms with seaweed salad & rice

• Sweet potato & kale frittata

• Toasted soy seeds