This is what I just read today from Harvard Medical School newsletter, just as I was getting tired and feeling the need for re-charging.
Want more energy? Here’s what really helps
We all get tired from time to time, but fatigue tends to become more common as we get older. Assuming your doctor has ruled out medical causes for persistent fatigue, there are a few basic steps you can take to feel more energetic day to day.
(1) Pace yourself. Instead of burning though all your battery life in two hours, spread it out between morning tasks, afternoon tasks, and evening activities — with rest and meals in between.
(2) Take a walk or a nap. A short power nap can restore energy, but if you struggle to get enough sleep at night, napping can make insomnia worse. Rather than take a siesta, get moving. Get up and walk around the block, or just move around. If you are not an insomniac, though, enjoy that 20- to 30-minute power nap.
(3) Skip most supplements. There is no evidence that energy-boosting or “anti-aging” supplements work. In particular:
— DHEA. DHEA (dehydroepiandrosterone) is a hormone that’s naturally produced by the adrenal glands. There is absolutely no evidence that that DHEA provides any benefit. And you especially shouldn’t be buying it from ads in the back of a magazine, because you don’t know what’s in it.
— Iron. Iron is only beneficial if you are clearly deficient, which a doctor can check with a blood test. Unless you are low in iron, you don’t need to take it, and getting too much iron can be harmful.
— B vitamins. It is true that B vitamins (B1, B2, B6, B12) help the body convert food into the form of energy that cells can burn, but it’s a myth that taking in more B vitamins supercharges your cells.
(4) Eat long-lasting fuel. Your body burns through sugars and highly processed carbohydrates, like white bread, white rice, or prepared bakery goods, more rapidly than protein and the carbohydrates in whole grains. Instead, try low-fat yogurt with a sprinkling of nuts, raisins, and honey. Your body will take in the carb-fiber-protein mix more gradually. To really sustain yourself over the course of the day, eat a breakfast and a lunch that include complex carbohydrates and protein.
(5) Don’t skip meals. It’s better to evenly space your meals out so your body gets the nourishment it needs all through the day.
I read this article not long ago, “Ivy League miseducation,” by By Anthony Zurcher. Here’s part of it.
“In a lengthy article in the latest issue of the New Republic, former Yale associate professor (and Columbia graduate) William Deresiewicz says that the prestigious private colleges dotting the US, particularly in the Northeast, are creating a class of entitled ‘zombies’.
The author of Excellent Sheep: The Miseducation of the American Elite and the Way to Meaningful Life, writes:
‘Our system of elite education manufactures young people who are smart and talented and driven, yes, but also anxious, timid and lost, with little intellectual curiosity and a stunted sense of purpose: trapped in a bubble of privilege, heading meekly in the same direction, great at what they’re doing but with no idea why they’re doing it.’
‘The prospect of not being successful terrifies them, disorients them.’ William Deresiewicz The New Republic.
Ivy League colleges and their ilk, says Deresiewicz, have created an education-industrial complex that processes the children of privilege from cradle to diploma and beyond.
‘The prospect of not being successful terrifies them, disorients them,’ he writes. ‘The cost of falling short, even temporarily, becomes not merely practical, but existential. The result is a violent aversion to risk.’
College shouldn’t be this way, Deresiewicz writes. Instead of four years of career training, it should be preparation for a thoughtful, well-examined life.”
It is a very good article, much worth reading and thinking…
Focus on form, not weight.
Good form means aligning your body correctly and moving smoothly through an exercise. Poor form can cause injuries and hinder strength gains because you aren’t isolating muscles properly. Start with very light weights because I want them to get their alignment and form right. “It’s good to start off using light to moderate weight when learning an exercise routine.” Concentrate on performing slow, smooth lifts and equally controlled descents while isolating a muscle group. You isolate a muscle group by holding your body in the position specified for each exercise while consciously contracting and releasing certain muscles.
Tempo, tempo. Control is important.
Tempo helps you stay in control and avoid undercutting gains through relying on momentum. And sometimes switching speed — for example, lowering for three counts and lifting for one count instead of taking two counts for each — can enhance power.
Blood pressure rises if you hold your breath while performing strength exercises. Exhale as you work against gravity (when you’re lifting, pushing, or pulling); inhale as you relax.
Challenge your muscles.
Choose a weight that tires the targeted muscle or muscles by the last two reps while still allowing you to maintain good form. If you can’t do the last two reps, choose a lighter weight. When it feels too easy to complete all the reps, challenge your muscles again by adding weight (roughly 1 to 2 pounds at a time for arms, 2 to 5 pounds for legs); adding a set to your workout (up to three sets per exercise); or working out additional days per week (as long as you rest each muscle group for 48 hours between strength workouts). If you add weight, remember that you should still be able to do all the reps with good form and the targeted muscles should feel tired by the last two reps.
A complete upper- and lower-body strength workout two or three times a week is ideal.
Give muscles time off.
Strength training causes tiny tears in muscle tissue. Muscles grow stronger as the tears knit up. Always allow at least 48 hours between sessions for muscles to recover. You can always do “split sessions” — for example, you might do upper body on Monday, lower body on Tuesday, upper body on Wednesday, lower body on Thursday, etc.
From Harvard medical school newsletter.
You want to engage your audience, not completely overwhelm them, … The more you write, the more you will learn to walk this fine line between effective display and use of your writerly knowledge and simply showing off–something that is likely to turn off your audience and not help you in achieving your ultimate goal.
The trick, as a writer, is to know for whom you’re writing and what it is you’re trying to convey.
One of the most important factors in good writing is the writer’s understanding of the nature of his or her audience. Perhaps even more important is understanding what particular information you need or want to convey to your audience…you have to know what you want to say, how to say it, and why you want to say it.
When you write, you construct not only an authorial persona, but you also construct an audience.
When you write essay, you want to make your opening as effective and engaging as possible so that people will keep reading.
Here are some notes that I took on how to write well.
Great writers are always great readers.
The elements of successful writing are insightful reading, careful research, and rigorous analytical thinking. Successful writing requires us to develop active-analytical reading strategies as opposed to passive-receptive reading habits.
Active, insightful reading empowers us to more effectively evaluate and interpret the meaning of what we read.
Writing, when it’s done well, is never just words on a page–good writing invites interaction. The reader engages with the words, interacts with the language and ideas of the author.
Moving beyond the initial reaction (like or dislike) can allow you to appreciate even writing that you might not really like. It can help you recognize the writer’s skill, appreciate the effort the writer made, and admire the emotions he or she is able to make you feel.
A useful thing to remember when you are composing your own writing is that …your audience can’t immediately interact with you in the present moment, so above all you should strive for clarity. You should anticipate questions or moments of confusion, and you should consider the self-image you’re conveying to your audience. How are they going to interpret you and your personality based on what you’ve written?
Here’s a free advice from Harvard Medical School newsletter. Trust me, such freebies are getting less and less. Enjoy!
“Two ways to stay mentally sharp
Regular physical activity helps keep your heart, lungs, and muscles in shape and can stave off the effects of aging. In much the same way, exercising your brain can help keep your mind sharp and your memory intact. Here are two ways to activate your brain.
Keep busy and engaged
The MacArthur Foundation Study on Successful Aging, a long-term study of aging in America, found that education level was the strongest predictor of mental capacity as people aged. The more education, the more likely an individual was to maintain his or her memory and thinking skills. Other research has shown that people who held jobs that involved complex work, such as speaking to, instructing, or negotiating with others, had a lower risk of memory loss (dementia) than people whose jobs were less intellectually demanding.
It probably isn’t the years of formal education or the type of occupation itself that benefits memory. Intellectual enrichment and learning stimulate the brain to make more connections. The more connections, the more resilient the brain. That’s how a habit of learning and engaging in mentally challenging activities — like learning a new language or craft — can help keep the brain in shape.
Establishing and maintaining close ties with others is another way to maintain mental skills and memory. There are several ways that social engagement may do this. Social interaction and mentally engaging activities often go hand in hand (think volunteering or tutoring schoolkids). Social relationships can also provide support during stressful times, reducing the damaging effects that stress can have on the brain.
Social support can come from relationships with family members, friends, relatives, or caregivers, as well as from a religious community or other organized group.
Meaningful, socially engaging activities may prove especially helpful. In a study conducted with the Baltimore Experience Corps, volunteers were assigned to either a waitlist (control group) or a group that helped elementary school children during class and library time. Early results suggested that participants who remained engaged in the program for many months improved their executive function and memory.”
Is it ADHD (Attention Deficit Hyperactivity Disorder) or behavior problem? Parents, try behavior management before heading to the doctor’s office. Medicine may seem an easy solution, but good discipline will last longer.
(1) Daily routine, having boundaries and consistency in expectation
(2) Positive reinforcement for the effort made not just for the result
(3) Clear rules, instructions, and expectations
(4) Consistent consequences to unwanted behavior
1. Happiness is not defined by the size of your house but by the sweetness of the laughter in the house.
2. It is not demonstrated by the luxury car that you drive but by the fact that you drive home safely.
3. Your abundant savings in the bank won’t bring you happiness. Instead, your freedom to do what you please every day is what makes you happy.
4. It is not the beauty but the beautiful smile on the face of your loved one that makes you happy.
5. Being in a high position won’t make you happy. Being praised as a good person wherever you go makes you happy.
6. Being free from illness and disaster makes you happier than simply being well-fed and well-clothed.
7. Happy is he who receives encouragement when in defeat, not he who is loudly applauded in victory.
8. Happiness does not come from the too-often heard sweet talks. Instead, it is when you are sad and weeping, someone tells you, “That’s okay. I am here.”
I read this piece of news on 7/9 about a Google exec’s overdose death on yacht.
The 26-year-old high-priced call girl Alix Tichelman and 51-year-old google executive Forrest Hayes “met on SeekingArrangement.com, which according to the website is, for sugar daddies and sugar babies seeking mutually beneficial relationships and arrangements.”
They had met a few times before their Nov. 26 encounter on Hayes’ 50-foot yacht, Escape, at the Santa Cruz Small Craft Harbor, said Santa Cruz Deputy Police Chief Steve Clark.”
The “SANTA CRUZ Police have arrested the call girl from Georgia who is suspected of injecting heroin into a Santa Cruz tech executive on his yacht and then fleeing when he overdosed.
“Tichelman, who allegedly worked as a call girl, had an ‘ongoing prostitution relationship’ with Hayes, who was married and a father of five, police said.”
“Hayes, originally from Dearborn, Michigan, worked in the auto industry early in his career. He lived in Santa Cruz for years and worked at technology giants such as Sun Microsystems, Apple and Google, according to his friends and family. He is survived by his wife of 17 years and his five children.
“Forrest will be remembered above all as a loving husband and father. More than anything else he enjoyed spending time with his family at home and on his boat,” according to a January obituary that his family wrote for the Sentinel. “His brilliant mind, contagious smile and warm embrace will be missed and cherished in memories by his friends and family.”
Family man–Hayes’ co-workers and friends described him as intelligent, a family man with a great sense of humor with a penchant for impulse buys.”
This is a big joke or what — a loving husband and father, a family man with 5 children messed up with a 26-year-old high-priced call girl and lost his life? Would he be still alive if he were a truly family man? Of course, he would. Someone got to come up with a new definition of a family man , that is the one with “ongoing prostitution relationship” to convince me that he was one of them.
I know I shouldn’t be too harsh to a “dear departed.” Still, truth be told, he got himself in this ending. A lesson for all is, no matter how rich and successful you are, be good and don’t do what Forrest Hayes had done to himself and to his family. What a shameful ending!
I will translate this later.
I searched flowers for my father. There were so many of them that I would like to gather them all for him, which was, of course, not possible. Here are some of them. I know he would like them all. It is 27 years since his departure.
Again, I will translate this later, that is, when I have time.
I will translate it later…
I read this article on 7/2/14, “U.S. Will Have Something Other Countries Want: A Big Labor Surplus.” This is from the article.
“Over the next 15 years, the U.S. will have a problem that plenty of other countries would love to have: too many workers for the jobs available. That’s according to a report released today by the Boston Consulting Group.
Idle labor isn’t a good thing, especially for the unemployed workers. But you could argue that it beats the alternative, which is having so few workers that jobs go unfilled and economic output falls short of potential. That’s the problem that most other major nations, from Germany to Brazil to South Korea, will face between now and 2030, according to the BCG report.
A relatively high birthrate and liberal immigration policy give the U.S. an advantage in labor supply.”
It seems like a bad thing when you have many people competing for a limited number of jobs in the market. Still, I would say there is always market for really skilled people, people with needed expertise.
Yes, the key to the problem is to be above the average. When you rise above the average, you will face less competition and more opportunities. Go ahead and meet the challenge!
I like this article, “The One Thing Successful People Constantly Do.” Believe it or not, here’s part of the article.
The most successful business people read.
They read way beyond their business field. They consume poetry, fiction, science, philosophy, science fiction, science fantasy, religion, psychology and then some. Without these references, you are doomed to lose prestige when your product knowledge is no longer at issue.
Consider whether you have an education deficit, which is more of a liability than you might think. Consider what subject areas would expand your point of view, like anthropology, fine arts, sociology, physical science, biology, mathematics, linguistics, political science and the whole host of topics that enliven the world with different perspectives.
You can be an autodidact, a MOOC-addict or at least a casual reader in these other fields. However, nothing comes close to being engaged by a teacher or mentor who is dedicated to challenging you on a new subject.
Successful people actively widen or deepen the shallow areas of their education. They never stop learning — really learning, not just apprising themselves of a topic with a Buzzfeed style list.
Read and learn to get a richer framework for life, and life brings you greater riches.”
Now, find a second, grab a book and read.
This article was posted on 8/5/2013, by Nathaniel Koloc, on Harvard Business Review blog site. When I recently talked about this article with another adult in the house, I said we actually belonged to the great majority of people who, as the article describes, “wait until they are unhappy, look around for opportunities that seem better than their current job, apply for a few, cross their fingers, and take the best option that they can get. Then, they toil away until they are unhappy again, and the cycle repeats.”
The author offers this as the solution to “this dismal cycle.” — “Let go of the idea that careers are linear. These days, they are much more like a field of stepping stones that extends in all directions. Each stone is a job or project that is available to you, and you can move in any direction that you like. The trick is simply to move to stones that take you closer and closer to what is meaningful to you. There is no single path — but rather, an infinite number of options that will lead to the sweet spot of fulfillment.”
Here are his advice:
1. See your career as a series of stepping stones, not a linear trajectory.
2. Seek legacy, mastery, and freedom — in that order.
— Legacy. A higher purpose, a mission, a cause. This means knowing that in some way — large or small — the world will be a better place after you’ve done your work.
— Mastery. This refers to the art of getting better and better at skills and talents that you enjoy using, to the extent that they become intertwined with your identity. Picture a Jedi, or a Samurai, or a master blacksmith.
— Freedom. The ability to choose who you work with, what projects you work on, where and when you work each day, and getting paid enough to responsibly support the lifestyle that you want.
3. Treat your career like a grand experiment.
“The faster and cheaper that you’re able to validate your career hypotheses, the sooner you’ll find fulfillment. You don’t have to take a job in a new industry to realize it’s not for you. You can learn a ton about potential lines of work from reading online, having conversations, taking on side projects, and volunteering.”
From Harvard Medical School newsletter, 6/14/2014, “Ways to become ‘mindful'”
Learning to focus the mind can be a powerful antidote to the stresses and strains of our on-the-go lives. The ability to pay attention to what you’re experiencing from moment to moment — without drifting into thoughts of the past or concerns about the future, or getting caught up in opinions about what is going on — is called mindfulness. This basic mindfulness meditation exercise is easy to learn and practice.
1. Sit on a straight-backed chair, or cross-legged on the floor.
2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
3. Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.
4. Embrace and consider each thought or sensation without judging it as good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.
The effects of mindfulness meditation tend to be dose-related — the more you practice it, the more benefits you usually experience.
A less formal approach can also help you stay in the present and fully engage in your life. You can practice mindfulness at any time or during any task. Here’s how:
1. Start by bringing your attention to the sensations in your body.
2. Breathe in through your nose, allowing the air to move downward into your lower belly. Let your abdomen expand fully. Then breathe out through your mouth. Notice the sensations of each inhalation and exhalation.
3. Proceed with the task at hand slowly and with full deliberation.
4. Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.
5. When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.
“Write to 70-year-old me,” this was written by someone who is not 70 years old yet.
1. Don’t desire for material possession
2. No more endless nagging
3. Don’t live on your past memory
4. Don’t be opinionated
5. Don’t be complaining
6. Don’t regret
7. Do what you want
You can define your own tracks. I define it as my personal agenda or goals I have in mind. It is not easy to be on the track all the time, especially when you are at work and exposed to all kinds of events, positive or negative, happy or unhappy. They can, to certain degree, grab your attention or make you lose focus.
One way for me to not lose focus is to have reminders, like pictures of my children, or images of people having special meanings to me.
You can find your own ways to keep yourself on the track, regardless what happens outside. The key is you must have some mechanisms to block outside forces, if you find yourself struggling to keep your mind away from trivial.
Always remember the most important things in life.
Don’t be a one-up guy because a person who always tries to one up others is not happy either in a group or with others or in his family. This is the definition from urban dictionary on one-up guy—
“A guy who always has to one-up everything anyone says or does. If you say you ran a 5 minute mile, he ran a 4 minute mile. If you say you went swimming this weekend, he’ll tell you he’s a certified lifeguard and swims every weekend. If you say you made coffee this morning, one-up guy will tell you that he grew, harvested, roasted, ground, and brewed his coffee. Usually the one-up explanations are long-winded, boring, and self-serving. Most of the one-up explanations are probably lies.
“e.g. I was telling him about my ski trip to Taos. One-up guy over there spent 20 minutes talking about how he used to be a ski instructor in Taos. I hate one-up guy.”
The bottom line is this:
(1) A one up guy tries to show he is better than or superior over others.
(2) Why? Because a one up guy is insecure. He always feels the need to impress others with his superiority and the need to make people like him or accept him as being the best.
(3) The fact is nobody is stupid and nobody likes one up guy. Consequently, the more one tries to impress others, the more people find him annoying, see through him, dislike him, and the more miserable this one up guy is.
(4) For your own happiness, don’t even try to one up anyone but yourself. The ultimate source of your happiness is this: you impress yourself with your own achievements.
Get it? Yeah, get your happiness from within, not from outside!
I will translate it into English later.
This is what I wrote to my children today,
“Today is the first of the second half of the year. New Year seems like yesterday, but we are already on the way to finish off this year! Cheer up.”