NEIYE FAQ OR NOT FAQ 2018 PART 01

How many characters are there inside the whole 內業 Nèiyè (Inner Cultivation) text?

I really don’t care, do u? We are just in the beginning of rewriting all vocabularies for all chapters and the emendations from the Harold D. Roth edition (1999) will be included. So some characters will go out, some characters will be changed in writing and some of them will sound different.

How many characters are there in the first part?

I really care, don’t u? And answer is easy: 8 lines multiplied by 4 equals 32. These 32 characters are truly magic if you read them every day and care after them using your pen or brush, or brain, or heart, or all put together to enjoy ancient ideas and your precious time guaranteed to be spent properly.

Can you place all 32 characters from the first part in the alphabetical order?

I thought you’ll never ask! Watch the magic:
C
藏 cáng store up, reserve, hoard; keep safe; hide away, secrete
此 cĭ this, these, here

D
地 dì earth, soil, as land

F
凡 fán in general, overall, in every case of, whenever, whatever, whoever, whichever, all of

G
穀 gŭ grain, cereal, common food crops
鬼 guĭ returning spirit of the dead, revenant, ghost, specter; often associated with the carnal-soul (魄 pò) that is tied to the earth; 鬼神 guĭ shén gods and demons (Roth translates it like ‘ghostly and numinous’, others follow ‘ghosts and spirits’)

J
間 jiān NB This graph a medieval development of 閒 xián, interstice of space, interval, space between, in between, among, in the midst of
精 jīng essence; purest, most highly concentrated element; germinal essence, life-germ contained in the Dao; the energy that nourishes the human body and is esp. attached to sexuality (semen, menstrual fluid); seminal; vital; seed(ling)

L
列 liè to array, arrange in ranks or sequence; sign up, align(meant); set out; enlist(meant). 列星 liè xīng star alignment (in astrology)
流 liú flow, drift, course, glide, run, stream; circulate, distribute, spread

R
人 rén person, human being, man, mankind, others, the other one(s)

S
上 shàng on top, on high, above, higher, up(ward)
神 shén spirit(ual), god(ly), divine, deity; sacred, etherial, holy; natural order, law of nature
生 shēng life; live, be alive, exist; emerge, come forth, appear; to grow, develop
聖 shèng possessing wisdom, judgment, and moral excellence; profoundly wise and virtuous; sage(ly), sagacious. 聖人 shèng rén saint, sage

T
天 tiān the sky, the heavens, celestial; 天地 tiān dì heaven and earth, world

W
為 wéi do; make, contrive; effect; carry out
五 wŭ numeral five; fifth. 五穀 wŭ gŭ five crops (millet, sesame, soya beans, barley or wheat, rice or other variants), all crops, all grains
謂 wèi speak to; speak about, address, say, tell of; to call, term, refer to as, to mean
物 wù things, matters, material things, phenomena, the exterior world, human beings

X
下 xià below, low(er), under, at the bottom; down(ward), go down, decline, to go down, fall
星 xīng star; astral, star-like
胸 xiōng breast, chest, as seat of affections; inner mind; 胸中 xiōng zhōng one’s mind

Y
於 yú in, at, on, to, from, with regard to

Z
則 zé standard, norm, precept; rule, example; usual, follow a law; VB-phrase conjunction, occurs between two VB-phrases subordinating the former to the latter, specifically with the meaning ‘if VB-phrase 1, then VB-phrase 2’
之 zhī to go; pronouns: this, that, these, those, him, her, it, them; demonstrative adjectives: this, that, these, those; marker of noun-phrase modification; possessive marker; marker of sentential nominalisation
中 zhōng in, inner, innermost, inside, among; centre, central, middle, in the midst of

How many different characters are there in the first part we should learn soon?

If you will memorise 27 characters you can read the first part in 32 characters without teacher’s presence. And believe me, nobody cares what you read, right?

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內業 Nèiyè Inner Cultivation Part 1 of 26

Please note that any partition of any translator you can find online or here are just for your temporal comfortability: they are not original to the text, or better to say there is no hard evidence for that. And I don’t use punctuation marks because it is so COOLER to read and concentrate only on the inner meaning of characters. Let’s call it ‘deeper understanding of ancient ideas’ 🙂

I
001 凡物之精 fán wù zhī jīng
002 此則為生 cĭ zé wéi shēng
003 下生五穀 xià shēng wŭ gŭ
004 上為列星 shàng wéi liè xīng
005 流天地間 liú tiān dì jiān
006 謂之鬼神 wèi zhī guĭ shén
007 藏於胸中 cāng yú xiōng zhōng
008 謂之聖人 wèi zhī shèng rén

001 凡物之精 fán wù zhī jīng

0001 凡 fán in general, overall, in every case of, whenever, whatever, whoever, whichever, all of
0002 物 wù things, matters, material things, phenomena, the exterior world, human beings
0003 之 zhī to go; pronouns: this, that, these, those, him, her, it, them; demonstrative adjectives: this, that, these, those; marker of noun-phrase modification; possessive marker; marker of sentential nominalisation
0004 精 jīng essence; purest, most highly concentrated element; germinal essence, life-germ contained in the Dao; the energy that nourishes the human body and is esp. attached to sexuality (semen, menstrual fluid); seminal; vital; seed(ling)

002 比則為生 cĭ zé wéi shēng

0005 此 cĭ this, these, here
0006 則 zé standard, norm, precept; rule, example; usual, follow a law; VB-phrase conjunction, occurs between two VB-phrases subordinating the former to the latter, specifically with the meaning ‘if VB-phrase 1, then VB-phrase 2’
0007 為 wéi do; make, contrive; effect; carry out
0008 生 shēng life; live, be alive, exist; emerge, come forth, appear; to grow, develop

003 下生五穀 xià shēng wŭ gŭ

0009 下 xià below, low(er), under, at the bottom; down(ward), go down, decline, to go down, fall
0010 生 shēng life; live, be alive, exist; emerge, come forth, appear; to grow, develop
0011 五 wŭ numeral five; fifth.五穀 wŭ gŭ five crops (millet, sesame, soya beans, barley or wheat, rice or other variants), all crops, all grains
0012 穀 gŭ grain, cereal, common food crops.

004 上為列星 shàng wéi liè xīng

0013 上 shàng on top, on high, above, higher, up(ward)
0014 為 wéi do; make, contrive; effect; carry out
0015 列 liè to array, arrange in ranks or sequence; sign up, align(meant); set out; enlist(meant).
列星 liè xīng star alignment (in astrology)
0016 星 xīng star; astral, star-like

005 流天地間 liú tiān dì jiān

0017 流 liú flow, drift, course, glide, run, stream; circulate, distribute, spread
0018 天 tiān the sky, the heavens, celestial; 天地 tiān dì heaven and earth, world
0019 地 dì earth, soil, as land
0020 間 jiān NB This graph a medieval development of 閒 xián, interstice of space, interval, space between, in between, among, in the midst of

006 謂之鬼神 wèi zhī guĭ shén

0021 謂 wèi speak to; speak about, address, say, tell of; to call, term, refer to as, to mean
0022 之 zhī to go; pronouns: this, that, these, those, him, her, it, them; demonstrative adjectives: this, that, these, those; marker of noun-phrase modification; possessive marker; marker of sentential nominalisation
0023 鬼 guĭ returning spirit of the dead, revenant, ghost, specter; often associated with the carnal-soul (魄 pò) that is tied to the earth; 鬼神 guĭ shén gods and demons (Roth translates it like ‘ghostly and numinous’, others follow ‘ghosts and spirits’)
0024 神 shén spirit(ual), god(ly), divine, deity; sacred, etherial, holy; natural order, law of nature

007 藏於胸中 cáng yú xiōng zhōng

0025 藏 cáng store up, reserve, hoard; keep safe; hide away, secrete
0026 於 yú in, at, on, to, from, with regard to
0027 胸 xiōng breast, chest, as seat of affections; inner mind; 胸中 xiōng zhōng one’s mind
0028 中 zhōng in, inner, innermost, inside, among; centre, central, middle, in the midst of

008 謂之聖人 wèi zhī shèng rén

0029 謂 wèi speak to; speak about, address, say, tell of; to call, term, refer to as, to mean
0030 之 zhī to go; pronouns: this, that, these, those, him, her, it, them; demonstrative adjectives: this, that, these, those; marker of noun-phrase modification; possessive marker; marker of sentential nominalisation
0031 聖 shèng possessing wisdom, judgment, and moral excellence; profoundly wise and virtuous; sage(ly), sagacious. 聖人 shèng rén saint, sage
0032 人 rén person, human being, man, mankind, others, the other one(s)

TRANSLATIONS (VR1-4)

I

The vital essence of all things:
It is this that brings them to life.
It generates the five grains below
And becomes the constellated stars above.
When flowing amid the heavens and the earth
We call it ghostly and numinous.
When stored within the chests of human beings,
We call them sages.—Harold D. Roth 1999

I

It is the essence of things
That gives life to them.
Below, it gives birth to the five grains;
Above, it is the ranks of stars.
Flowing between heaven and earth:
We call these ghosts and spirits.
Stored within the breast:
We call these sages.—Robert Eno 2005

I

Always: the essence of creatures –
This then makes them live.
Below, it gives birth to the five grains;
Above, it acts to arrange the stars.
When it flows in the space between heaven and earth
We call them ghosts and spirits.
When it collects in the center of the breast of people,
We call them sages.—Bruce R. Linnell 2011

I

It is invariably the essence of things
That gives them life.
Below, it gives birth to the five grains;
Above, it aligns the stars.
Circulating between Heaven and Earth,
We call them ghosts and spirits;
Collected within the bosom,
We call them sages.—Dan G. Reid 2018

NOTE: The translation made by Harold D. Roth can be easy found online but it is left unclear: Can I or cannot use it for educational purpose part by part (as well as translation from the digital edition of Dan G. Reid). As far as I can see, translation made by Robert Eno is copyright-free. The translation made by Bruce R. Linnell was placed online under a Creative Commons license and I hope it will be useful for those who feel difficulty to understand Classical Chinese instantly. Please remember, my main goal is to make TRADITIONAL CHINESE writing and Pinyin tone pronunciation notes closer to those students who want enjoy the VOICE OF HISTORY AND WISDOM BEHIND CLASSICAL CHINESE TEXT without comments and translations.

INTRODUCTION: 內業 Nèiyè (Inner Cultivation), or HUMANKIND IS ALMOST READY IN 2018

As far as I can see, humanity is not ready yet to print out this text in Classical Chinese (as it was not ready a few years ago) and Pinyin with tones with two or three translations into English with unique numeration of every line under one cover. Probably, editors and readers will be inspired to do it soon. So people just keep printing ancient Chinese texts without tones and sometimes without Pinyin, and electronic dictionaries built inside reading apps sometimes work, work partially from time to time, or do not work on a whim. At least, Chinese characters don’t look like foreigners in the white frames on the display. But four (!) translations here made by professionals (1999, 2005, 2011, and 2018) prove that readiness is somewhere close to me, and I am going to bring it closer to you too. Readers, read the blog.

This fresh project 2018 will include original Classical Chinese text 內業 Nèiyè (Inner Cultivation) chapter by chapter with all emendations made by Harold D. Roth and glossary pages will follow A Student’s Dictionary of Classical and Medieval Chinese, Paul W. Kroll, 2015.

Principal books jam session

1 Original Tao: Inward Training (Nei-yeh) And The Foundations of Taoist Mysticism by Harold D. Roth, Columbia University Press, 1999, 276 pages paper book (Inward Training pp. 46-97: Traditional Chinese with line numeration and English translation, no Pinyin and tones, ancient pronunciation to show last character in the line only).

2 Translation by Robert Eno (2005) was googled and rewritten following chapters from Harold D. Roth edition.

3 Translation by Bruce R. Linnell (2011) was googled and rewritten following chapters from Harold D. Roth edition.

4 The Thread of Dao: Unraveling Early Daoist Oral Traditions in Guan Zi’s Purifying the Heart-Mind (Bai Xin), Art of the Heart-Mind (Xin Shu), and Internal Cultivation (Nei Ye) 2018, Center Ring Publishing, Montreal, QC, Canada. Electronic book. Translation, annotations, and commentary by Dan G. Reid.

5 Outline of Classical Chinese Grammar by Edwin G. Pulleyblank, UBC Press, Vancouver, Canada, 1995. Fifteen chapters from Introduction and Some Basic Principles of Classical Chinese Syntax to Complex Sentences, 194 pages.

6 Du’s Handbook of Classical Chinese Grammar (An Introduction to Classical Chinese Grammar) Contributors: Archie Barns, Don Starr, and Graham Ormerod, 2009, Great Britain. Absolutely wonderful reference book including small dictionary for grammar section (1,189 characters and five short stories with grammar explanation for beginners).

7 A Student’s Dictionary of Classical and Medieval Chinese by Paul W. Crawl, BRILL Leiden/Boston edition 2015, 714 pages: that was nice reading page by page during some months in winter and making synopsis of entries you liked the best of all, duh!

THREE CYCLES OF ENERGY IN TRADITIONAL CHINESE MEDICINE (TCM)

(Traditional Chinese with tone, Latin, English, and an amount of acupoints, total 618)

The ancients texts Neiye and Xingqi give us cosmogonical foundation basics, but modern interpretation looks much more complicated. The good news is it is become common terms now for all people who prefer to follow traditional Chinese medicine or martial arts teachings and practices no matter where they live now. Welcome to the Computer Age:)

FIRST CYCLE ENERGY (3-6) 3 am — 11 am

太 陰 — 陽 明 tài yīn — yáng míng

3 yín  hǔ tiger 3-5 am The 5th Watch

手太 陰 經  shǒu tài yīn jīng

Cardinalis pulmonalis yin maioris manus

The Lung Meridian, 11.

4 mǎo  tù rabbit 5-7 am Dōng, N

手陽 明 經  shǒu yáng míng jīng

Cardinalis intestini crassi splendoris yang manus

The Large Intestine Meridian, 20.

5 chén  lóng dragon 7-9 am

腿 陽 明 經   tuǐ yáng míng jīng

Cardinalis stomachi splendoris yang pedis

The Stomach Meridian, 45.

6 sì  shé snake 9-11 am

腿太 陰 經 tuǐ tài yīn jīng

Cardinalis lienalis yin maioris pedis

The Spleen Meridian, 21.

SECOND CYCLE ENERGY (7-10) 11 am — 7 pm

少 陰 –太 陽 shǎo yīn — tài yáng

7 wǔ  mǎ horse 11 am – 1 pm Nán, S

手少 陰 經 shǒu shǎo yīn jīng

Cardinalis cardialis yin minoris manus

The Heart Meridian, 9.

8 wèi yáng ram 1-3 pm

手太陽 經 shǒu tài yáng jīng

Cardinalis intestini tenuis yang maioris manus

The Small Intestine Meridian, 19.

9 shēn  hóu monkey 3-5 pm

腿太陽 經 tuǐ tài yáng jīng

Cardinalis vesicalis yang maioris pedis

The Bladder Meridian, 67.

10 yǒu  jī rooster 5-7 pm Qiū, W

腿少 陰 經 tuǐ shǎo yīn jīng

Cardinalis renalis yin minoris pedis

The Kidney Meridian, 27.

THIRD CYCLE ENERGY (11-12-1-2) 7 pm — 3 am

厥 陰 — 少陽 jué yīn — shǎo yáng

11 xū  gǒu dog 7-9 pm   The 1st Watch

手厥 陰 經  shǒu jué yīn jīng

Cardinalis pericardialis yin flectentis manus

The Pericardium Meridian, 9.

12 hài  zhū hog 9-11 pm         The 2nd Watch

手少陽 經  shǒu shǎo yáng jīng

Cardinalis tricalorii yang minoris manus

The Triple Heater Meridian, 23.

1 zǐ  shǔ rat   11 pm-1 am   The 3rd Watch, Běi, N

腿少陽 經 tuǐ shǎo yáng jīng

Cardinalis fellea yang minoris pedis

The Gallbladder Meridian, 44.

2 chǒu  niú bull 1-3 am   The 4th Watch

腿厥 陰 經 tuǐ jué yīn jīng

Cardinalis hepatica yin flectentis pedis

The Liver Meridian, 14.

Xing Qi English Translation 1999

In: Original Tao: Inward Training (Nei-yeh) and the Foundation of Taoist Mysticism by Harold D. Roth, 1999

01   To circulate the vital breath:

02   Swallow it and it will collect.

03   When it is collected, it will expand.

04   When it expends, it will descend.

05   When it descends, it will be become stable.

06   When it is stable, it will be firm.

07   When it is firm, it will sprout.

08   When it sprouts, it will grow.

09   When it grows, it will return.

10   When it returns, it will become heavenly.

11   The heavenly dynamism is revealed in the ascending [of the breath];

12   The earthly dynamism is revealed in the descending [of the breath].

13   Follow this and you will live;

14   Oppose it and you will die.

Xing Qi Traditional Chinese Text With English Vocabulary

01 行氣 xíngqì

02 吞則蓄 tūn zé xù

03 蓄則伸 xù zé shēn

04 伸則下 shēn zé xià

05 下則定 xià zé dìng

06 定則固 dìng zé gù

07 固則萌 gù zé méng

08 萌則長 méng zé cháng

09 長則復 cháng zé fù

10 復則天 fù zé tiān

11 天機舂在上 tiān jī chōng zài shàng

12 地機舂在下 dì jī chōng zài xià

13 順則生 shùn zé shēng

14 逆則死 nì zé sĭ

Xing Qi Different Characters (1-20)

01 xíng (1) walk, move, travel, about to, soon, will, behavior 

02 氣 qì (1) vital energy, air, vapor

03 吞 tūn to swallow, to take (1)

04 則 zé (11) rule, standard, norm, example, imitate, follow, linking statements: then, already, turned out that, but …

05 蓄 xù to store up, to grow (e.g. a beard), to entertain (ideas) (2)

06 伸 shēn extend, stretch out, open up; trust (2)

07 下 xià (3) postpos.: under, below, lower, get down from, go down

08 定 dìng to set, settled, to fix, fixed,  to determine, to decide, to order, forehead, name of a star (2)

09 固 gù hard, strong, solid, sure, assuredly, undoubtedly, of course, indeed, admittedly (2)

10 méng people, sprout, bud (2)

11 cháng (2) long, height, (read zhăng = grow, increase, excel)

12 復 fù (2) again, return, repeat

13 天 tiān (2) sky, heaven, nature, god, divine

14 機 jī changes, motion, machine, secret, engine, opportunity, intention, aircraft, pivot, crucial point, flexible (quick-witted), organic (2)

15 舂 chōng to pound (grain), beat (2)

16 在 zài (2) be at, rest with, consist in, be present, be alive

17 上 shàng (1) postpos.: on, above, upper, ascend, go up, supreme

18 地 dì (1) earth, round

19 順 shùn to obey, to follow, to arrange, to make reasonable, along, favorable (1)

20 nì disobey, rebel, oppose, contrary, opposite, backwards, to go against, to betray, accord with (1)

Xing Qi English Translation 1997

One of the first Xing Qi English translation can be found in the book: Early Chinese Medical Literature by Donald Harper, 1997

“Swallow, then it travels; traveling, it extends; extending, it descends; descending, it stabilizes; stabilizing, it solidifies; solidifying, it sprouts; sprouting, it grows; growing, it returns; returning, it is heaven. Heaven—its root is above; earth—its root is below. Follow the pattern and live; go against it and die.”

To compare parallel translations easier, I put the numbers of lines according to the translation made by Harold D. Roth in his book Original Tao: Inward Training (Nei-yeh) and the Foundation of Taoist Mysticism by Harold D. Roth, 1999

01   xing qi [Harper thinks this is a title and he begins his translation from the second line 吞則蓄 tūn zé xù]

02   Swallow, then it travels;

03   traveling, it extends;

04   extending, it descends;

05   descending, it stabilizes;

06   stabilizing, it solidifies;

07   solidifying, it sprouts;

08   sprouting, it grows;

09   growing, it returns;

10   returning, it is heaven.

11   Heaven—its root is above;

12   earth—its root is below.

13   Follow the pattern and live;

14   go against it and die.

I would like to add a couple of paragraphs from the point of view of D. Harper to make some details clear.

“The verbs that identify the stages of cultivation are not obscure words (travel, extend, descend, etc.), but neither is it obvious exactly how the technique is excited. Like the ’Neiye’ and the Laozi, the text is an example of verse meant for recitation by initiates who would have received fuller knowledge of its meaning either orally or in ancillary texts. The verse itself is the verbal distillation of the technique, each verb an icon of the act of circulating vapor.”

“The true focus of the Mawangdui and Zhangjiashan macrobiotic hygiene texts is on techniques. Unlike the ’Neiye,’ which is theoretical exposition on the physiology of the sage, the excavated texts are meant to teach how to do it—whether it be breath cultivation, exercise, sexual  cultivation, or dietetics. Prior to their discovery, the only ancient example of a macrobiotic technique was a rhymed inscription on a dodecagonal block of jade bearing the title xingqi 行氣 (To circulate vapor). The artifact is thought to be late Warring States (perhaps late fourth or early third century B.C.). The technique is presented in nine trisyllabic phrases which describe the stages of breath cultivation from first swallowing the vapor to completion; four explanatory phrases concludes the text.”

I have to say, that running along the cold or hot mountain’s dirty road and keeping in mind all those transformations between the earth and heaven like a smart human being that’s probably the best hours in my life now.

12 SIMPLE KEYS TO MASTER YOUR “DIET”

adamrosante

Following ADAM ROSANTE, and it’s a short, really short synopsis of rules and shopping lists in three colors.

#1   FOOD AS CLOSE TO ITS NATURAL STATE AS POSSIBLE

PLUS A LIST OF DIRTY DOZEN FRUITS AND VEGGIES (buy organic)

Apples

Bell peppers

Berries

Celery

Cherries

Grapes

Lettuce

Nectarines

Peaches

Pears

Potatoes

Spinach 

PLUS A LIST OF THE CLEAN FIFTEEN (not so important to get organic)

Asparagus

Avocado

Cabbage

Cantaloupe

Corn

Eggplant

Grapefruit

Kiwi

Mango

Mushrooms

Onions

Pineapple

Sweet peas

Sweet potatoes?Yams

Watermelon

#2   EAT A LITTLE LESS

Stop eating when you feel about 80 percent full.

• Take smaller portions.

• Drink a full glass of water before your meal.

• Drink a full glass of water after your meal.

• Use a smaller plate.

• Don’t help yourself to seconds.

• Wait 15 minutes before considering another helping.

• Don’t finish your entire meal.

#3   EAT 5 TIMES PER DAY

Think breakfast, snack, lunch, snack, and dinner.

Say it with me: “Skipping meals is a fast track to fat.”

Eating five times a day isn’t hard.

You’re going to start with breakfast and then eat just about every two and a half hours.

#4   PILE ON THE PROTEIN

Green Light—These are your best choices, so eat these the most.

• Eggs (whole or whites)

• Fish (wild, not farmed)

• Lean poultry (baked, grilled, roasted, steamed)

• High-protein grains (amaranth, bulgur, quinoa, etc.)

• Legumes (peas, beans, lentils)

• Nut butters (Read the label and find an option that has one ingredient: nuts. Crazy, but a lot of nut butters add sugar and salt. Totally unnecessary.)

• Raw nuts

• Pea, hemp, or whey protein (find one that’s free of any artificial flavors or sweeteners, preservatives, or sugars. Go organic if possible.

Yellow Light—enjoy occasionally. Once a day is okay, but not with every meal.

• Cheese

• Fatty meats (Beef, pork, lamb. Go for lean cuts of grass-fed organic.

• Poultry skin

Red Light—avoid entirely, or at least eat as little as possible.

• Fast food (drive-thru burgers, Philly cheesesteaks, etc.)

• Fried fish and/or meats

• Processed meats (packaged bacon, deli meats, hot dogs, mass-produced sausage)

Now you know the good protein from the bad. But just how much is enough? This is really easy to calculate. Hold up your hands and take a good look. These are the only measuring tools you’ll need to control your calories and gauge proper portion sizes for your body.

Men: Eat 2 palm-sized portions of lean protein with breakfast, lunch, and dinner.

Women: Eat 1 palm-sized portion of lean protein with breakfast, lunch, and dinner.

#5   EAT CARBS WITH CONFIDENCE

Green Light (go ahead and eat):

• Fruits

• Legumes

• Vegetables

• Whole grains (amaranth, barley, buckwheat, bulgur, faro, quinoa, oatmeal, whole grain wheat flour, sprouted whole wheat)

Yellow Light (eat in limited amounts):

• Refined grains (processed cereals, white flour, white rice, pastas, any bread)

Red Light (seriously limit or, ideally, cut out altogether):

• Commercially mass-prepared baked goods (cakes, chips, cookies, crackers, doughnuts)

• Fried fast foods (french fries, onion rings, etc., from quick-service restaurants)

• Soda

• Processed sugar products (more on this later)

#6   EAT MORE VEGETABLES

#7   FEAST ON FATS

#8   DRINK MORE WATER DRINK FEWER CALORIES

Your interest here is in losing weight. And for that reason alone, you should start drinking more water. Half your body weight in ounces to be precise. So, if you weigh 160 pounds, you should be drinking 80 ounces of water each day.

How to Drink Enough Water

• Buy a nice-looking bottle and carry it around with you. Pick something that’s BPA-free. I reuse a glass water bottle. Easy peasy!

• Set a glass of water on your nightstand or next to your bed and drink it when you first wake up.

• Drink a glass before every meal.

• Drink a glass after every meal.

• Add fresh fruit. Lemons, limes, kiwis, cherries, etc. Slice up whatever fruit you like and toss it in. It’ll flavor your water without weighing you down.

How can you tell if you’re drinking enough when you don’t have a measuring cup at the office? Simple! At home, measure out how many ounces it takes to fill your water bottle (if it doesn’t already tell you on the side). Let’s say it takes 20 ounces to fill your bottle and you need to drink 80 ounces per day. You now know that you should drink about four of those bottles before you hit the sack.

Another quick tip if you forget your bottle. At home, measure out 10 ounces of water and count how many normal swallows it takes you to finish. Jot that number down so you’ll remember it. Measure at home; drink anywhere!

#9   PUMP THE BREAKS ON SUGAR

#10   TREAT DON’T CHEAT

The 80/20 Rule.   It’s a simple philosophy: 80 percent of your food choices are healthy and 20 percent are indulgences. The 80/20 rule allows you to treat yourself to the things you love every day, be it chocolate, ice cream, wine, beer, booze, or whatever else you fancy. That’s right. Every. Day.

#11   RAISE A GLASS?

Oh the dreaded A-word. You want to know if you can still indulge in alcohol, right? Here’s the potentially painful answer: yes, but only so much as your 80/20 (treat don’t cheat) rule allows.

Tips for staying in control around alcohol:

• Order water or seltzer in a rocks glass with a twist of lime and toss in a red straw. It looks enough like a cocktail for you not to seem like a buzzkill.

• Drink sllllowwwly.

• Have a glass of water after every drink. And drink that glass of water sllllowwwly.

• Order clear spirits with no mixers. Tequila neat or on the rocks with a twist of lime is seriously low-cal and packs a powerful punch.

#12   CLEANSES AND JUICES AND FASTS. OH MY!