Whatever you love, you are

Moonwalking With Einstien 이후 The Memory Bible (by Gary Small, M.D.) 를 빌려 읽기 시작했다. 기억력 강화, 장기적으로는 치매 예방과 관련한 여러가지 스킬, 식단 등을 알려 주는데, 이중 기억하고 싶었던 몇가지 비타민/미네랄 상식:

Omega 3 – “good fats”: fruits, leafy vegetables, nuts, fish, fish oil, olive oil

-       Anchovies

-       Avocados

-       Bluefish

-       Brazil nuts

-       Canola oil

-       Flax seed oil

-       Green leafy vegetables

-       Herring

-       Lean meats

-       Mackerel

-       Olive oil

-       Salmon

-       Sardines

-       Trout

-       Tuna

-       Walnuts

-       Whitefish

Omega 6– “bad fats”: red meat, whole milk, cheese, margarine, mayonnaise, most processed foods, fried foods, vegetable oil

-       Bacon

-       Butter

-       Cheese

-       Corn oil

-       Donuts

-       French fries

-       Ice cream

-       Lamb chops

-       Margarine

-       Mayonnaise

-       Onion rings

-       Potato chips

-       Processed foods

-       Steak

-       Sunflower oil

-       Whipped cream

-       Whole milk

Vitamin C (500-1000mg daily), E (400-800 units) for antioxidants

-       Prunes

-       Raisins

-       Blueberries

-       Blackberries

-       Cranberries

-       Strawberries

-       Spinach

-       Raspberries

-       Brussels sprouts

-       Plums

-       Broccoli florets

-       Beets

-       Avocados

Turmeric (curry)

Vitamin A: milk, eggs, leafy vegetables

Vitamin D: milk, eggs, tuna, salmon

Vitamin E: berries, vegetable oil, lettuce,

Vitamin K: leafy vegetables, fish oils, meat

Thiamin: cereals, fish, lean meat, milk, chicken

Riboflavin: cereals, milk, eggs, leafy vegetables, lean meat

Vitamin B3 complex (Niacin): cereals, lean meant, eggs

Pyridoxin (B6): cereals, meat, bananas, vegetables

Vitamin B12: fish, lean meat, milk

Folate: meat, leafy green vegetables

Vitamin C: citrus fruits, berries, vegetables

Calcium: milk, cheese, green vegetables

Chromium: whole grains, vegetable oils

Iron: whole grain cereals, nuts, green vegetables

Magnesium: whole grains, seafood, eggs, meat

Zinc: whole grains, sunflower seeds

지난 번에 읽은 시집에 이어 The Color Purple 의 저자로 유명한 Alice Walker 의 시집을 집어 들었다. 그 중 기억하고 싶은 몇 개 시들:

Compatible

We are not

compatible

said the

tiger

to

the bear.

The tiger

was spitting

out blackberry

seeds

barely disguising

his

disgust.

The bear

was feeling

foolish

a leaping

antelope

between

his teeth.

Watching you hold your hatred

Watching you

hold

your

hatred

for such a long time

I wonder:

Isn’t it

slippery?

Might you

not

someday

drop it

on

yourself?

I wonder:

Where does it sleep

if ever?

And where

do

you deposit

it

while you

feed

your

children

or

sit

in the

lap

of

the one

who

cherishes

you?

There is no

graceful

way

to

carry

hatred.

While

hidden

it is

everywhere.

The taste of grudge

…

This we know:

We were

not meant

to suffer

so much

& to learn

nothing.

(Photo: blackeiffel)