A Journey in Tainan: Shapes in Nature 台南之旅：在大自然裡尋形狀

(Mother Child Yoga 媽咪兒童親子瑜伽)

15 minute vinyasa flow 15分鐘親子瑜伽

Mangroves in Taijiang National Park, Tainan

Start sitting crossed legged, close your eyes and think about all the beautiful shapes we see in nature in Tainan. Focus on deep breathing.

我們開始盤腿交叉，閉上眼睛，深呼吸，想像著我們在大自然界中看到美麗的台南身影。請您務必寬心，讓我們一起專注於深呼吸.

1.     Begin in child pose/Little Seed. Mommy “rains” showers and sunshine on her child’s back.

從孩子的姿勢開始/小種子。
媽咪您是“雨和陽光”喔^^
現在，小種子正沐浴在陽光、雨的滋潤，洗滌小種子的背部。

2.  Now Mommy is a little Seed. Her child also rains softly on Mommy’s back. The child lays on her back and becomes the sunshine and the sky.

現在換成媽媽是一個小種子。您的孩子也下雨輕聲在媽媽的背上。孩子爬、趴在媽媽的背上，變成陽光和天空。

3. Then the seed begins to grow, first a little stem.

然後，種子將開始生長，起初發芽出枝幹囉。

4.      Then it grows leaves of different shapes. Some are triangle shaped.

接著它生長出許多不同形狀的樹葉。有些是三角形的。

5.     Some are star shaped. 有些葉子是星狀。

6.    Some plants grow flowers. This is an orchid flower. Tainan is famous for orchids.

有些植物會生長出美麗的花朵。這是蘭花。台南最國際知名的蘭花。

7.    This is a lotus flower. My hands are lotus blossoms.

   這是一朵蓮花。我的手是一朵盛開的蓮花。

Standing series 直立站挺的系列：

8. Tainan is special. Tainan has mangroves.

台南的紅樹林是造物者得天獨厚的禮物。

9.  Mangrove seeds are long and fall down into the water.

紅樹林細長的種子而落入水中。

10. Many animals live in the mangrove. Like water birds. They have long legs and bills to catch the fish. 紅樹林提供給許多動物的生活。像水鳥。他們有著長長的腿和獨特捕獲魚法，在紅樹林裡有最佳的藏身與覓食。

11.    Crabs also live in the mangrove. 螃蟹也住在紅樹林。

12.  Many Mommy fish swim to the mangrove to lay their eggs. The mangrove is like a giant nursery for fish. 許多媽咪的魚遊到紅樹林產卵。紅樹林就像是一個巨大的育嬰(魚)室。

Closing: Shavasana

After we use our bodies we rest. 

收盤：Shavasana

辛苦了媽咪我們的親子瑜珈結束，很榮幸我們一起分享盡情舒展的享受，希望今天的安排您的身體、筋骨有得到舒緩，祝福您永遠健康。  T. Kathy敬啟

Egret in the mangroves, at Sihcao Wildlife Preserve, Tainan.

Resources:
http://tainancity.wordpress.com/2010/04/07/taijiang-ecological-culture-zone/
http://np.cpami.gov.tw/english/index.php?option=com_content&view=article&id=2775&Itemid=159
http://www.namastekid.com/
http://www.themindfulword.org/
http://alchemyoga.com/
http://www.citymomnow.com/

Flu risk cut by vigorous exercise 劇烈運動減少感冒風險

People do yoga in Caracas, Venezuela on May 21, 2012.
民眾二０一二年五月二十一日在委內瑞拉的卡拉卡斯練瑜珈。Photo: AFP  照片：法新社

Doing at least two and a half hours of vigorous exercise each week cuts the chance of developing flu, new data suggests.

Around 4,800 people took part in this year’s online Flu Survey, run by the London School of Hygiene and Tropical Medicine.

Moderate exercise did not appear to have a protective effect, the researchers said.

One of the questions people must answer when they register, as well as their age, if they are around children and if they have been vaccinated, is how many hours of “vigorous exercise” they do each week, such as running, fast cycling or competitive sports, ranging from none to more than five hours.

They are then asked to log in each week and note how they are feeling, and whether or not they have any flu-like symptoms.

The researchers say their findings suggest 100 cases of flu per 1,000 people could be prevented just by engaging in vigorous exercise.

(Liberty Times)

新數據顯示，每週至少劇烈運動兩個半小時，可降低感冒機率。

約四千八百人參加倫敦衛生與熱帶醫學院今年在線上進行的「感冒調查」。

研究人員說，溫和的運動似乎不會帶來保護效果。

除了年齡、身邊是不是有小孩、是不是有接種疫苗，人們登記調查時必須回答的其中一個問題是，每週「劇烈運動」多少小時，例如跑步、快速踩腳踏車，或是有競爭性的運動，從完全沒有到五小時以上。

接著他們被要求每週上線一次，登記自己感覺如何，有沒有類感冒症狀。

研究人員說，他們的發現顯示，每一千人中，有一百例感冒透過劇烈運動即可預防。

（自由時報／翻譯：自由時報國際新聞中心）

TODAY’S WORDS
今日單字

1. vigorous adj.

強有力的 (qiang2 you3 li4 de5)

例: There has been vigorous opposition to the proposals for a new road.

(新路提案遭到強力反對。)

2. vaccinate v.

接種疫苗 (jie1 zhong3 yi4 miao2)

例: The children were vaccinated against major childhood diseases.

(孩子們接受預防接種，防止兒童重大疾病。)

3. range v.

（在範圍內）變動 ((zai4 fan4 wei2 nei4) bian4 dong4)

例: Prices range from US$50 to US$250.

(價格從五十美元到兩百五十美元不等。)

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The full moon may make it hard to sleep: study 研究：滿月會讓人難以入眠

Photo: Getty Images/AFP

照片：蓋帝圖像／法新社

Swiss researchers said on July 25 that people really do have a hard time getting a good night’s sleep when the moon is full, even when they cannot see it.

The results of a study on 33 volunteers published in the journal Current Biology showed that people took longer to fall asleep at night and slept for a shorter time during a full moon.

The volunteers were monitored on two separate nights, and were not aware of the cycle of the moon during their time in the sleep lab.

When there was a full moon, people slept an average of 19 minutes less and took five minutes longer to fall asleep than they did when there was a new moon.

“The lunar cycle seems to influence human sleep, even when one does not ’see’ the moon and is not aware of the actual moon phase,” said Christian Cajochen of the Psychiatric Hospital of the University of Basel.

Study participants also reported feeling less well-rested, and showed lower levels of melatonin, a hormone that regulates sleep and wake cycles, during the full moon.

“To our knowledge, this is the first report of a lunar influence on objective sleep parameters,” the study said.

(AFP)

瑞士研究人員七月二十五日指出，當月圓時，人們難以得到好的睡眠品質，就算他們看不見月亮也一樣。

一項刊載於《當代生物學》、針對三十三位自願者所進行的實驗指出，月圓之夜時，人們花更久的時間入睡，而且睡眠時間會較短。

受試者在兩個不同的夜晚被監測著，而且他們在睡眠實驗室的時候並未被告知當時月亮圓缺情形。

當滿月之夜時，受試者較新月夜平均少睡十九分鐘，而且至少晚五分鐘才入眠。

瑞士巴塞爾大學精神病醫院的克里斯提安‧凱喬承說：「月亮的盈虧變化似乎會影響人類睡眠，不管我們是否親眼看見月亮，或知不知道今天月亮的盈虧情況。」

在月圓之夜的時候，受試者也表示覺得睡眠品質不好，顯示出腦中褪黑激素含量較低，褪黑激素是與生理時鐘相關的荷爾蒙。

研究表示：「就我們所知，這是第一份月亮會影響睡眠的報告。」

（法新社／翻譯：自由時報國際新聞中心）

TODAY’S WORDS 今日單字

1. asleep adv.

睡著地；缺乏警惕地 (shui4 zhao2 de5; que1 fa2 jing3 ti4 de5)

例: Do you have trouble falling asleep?

(你有難入眠的困擾嗎？)

2. monitor v.

監控；監測 (jian1 kong4; jian1 ce4)

例: Please continue to monitor his vitals.

(請持續監控他的生命跡象。)

3. be aware of phr.

意識到 (yi4 shi4 dao4)

例: He doesn’t seem to be aware of how serious the problem is.

(他好像沒意識到這嚴重的問題。)

Children get sick more easily with unpredictable spring temperatures 春天乍暖還寒 兒童易染病

Above and below: Children and parents wait in the pediatrics department of a hospital in Greater Taichung on Jan. 2.
兒童與家長一月二日在台中市一所醫院的小兒科候診。

photos: Tsai Shu-yuan, Liberty Times
照片：自由時報蔡淑媛

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It is easier for children to get sick in the spring due to highly unpredictable weather and temperatures as well as children’s lower resistance to infection. Chang Tao-tse, a pediatrician at Miaoli County’s Da Chien General Hospital, says there have been many cases of colds, bronchitis, mycoplasma pneumonia, and croup recently. He reminds parents to pay more attention when a child is not feeling well and to seek immediate medical attention.

Chang says that the common cold is the most frequently seen illness among children in the springtime. Usually a cold passes simply by drinking more water and resting, but if a high fever persists there is the possibility that it will bring about tympanitis or sinusitis. Parents and teachers should teach children to wash their hands often, avoid visiting public places, and wear masks if they do have a cold so that the virus does not continue to spread.

Also common in the spring is bronchitis, the initial symptoms of which resemble the common cold — coughing and a runny nose, but usually the patient recovers in one to two weeks. High fevers and labored breathing occur in serious cases, possibly leading to hypoxia, which requires hospitalization and is a situation that must be taken very seriously.

Chang says that mycoplasma pneumonia is often seen in school-aged children. Its initial symptoms include headaches, fever, sore throat, and lethargy. After two to five days, coughing begins, and sometimes non-respiratory symptoms such as vomiting, abdominal pains, conjunctivitis, and skin rashes also appear.

Croup occurs when a child’s voice suddenly becomes hoarse, with a “barking” cough, stridor, and breathing difficulties, during which time parents usually do not know what to do. Chang says the symptoms of croup usually appear late at night or early in the morning. Breathing warm steam can mitigate the symptoms, but it must not be taken lightly in cases of epilottitis, high fevers, short-temperedness or difficulty swallowing, or if it leads to an acute obstruction of the airways.

Other illnesses that are frequently seen in the spring include chicken pox, enterogastritis, allergic rhinitis, atopic dermatitis, and enteroviruses. Some viruses are picked up at school, so teachers must also help in protecting children’s health by letting parents know when a child is not feeling well and arranging for them to see a doctor.

(Liberty Times, Translated by Kyle Jeffcoat)

春天氣候多變、乍暖還寒，兒童的抵抗力比較弱，因此容易生病，苗栗大千綜合醫院小兒科醫師張濤澤表示，最近常見的有感冒、支氣管炎、黴漿性肺炎與哮吼等，請家長多留意，發現孩子身體不適應趕快就醫。

張濤澤指出，感冒是兒童在春季最常見的流行疾病，一般感冒只需多喝水、多休息，但如果高燒不退，有可能併發中耳炎、鼻竇炎等，家長、老師應教導小朋友勤洗手，避免出入公共場所，如果感冒應戴上口罩，以免擴大傳染。

支氣管炎也好發於春天，初期症狀像感冒，有咳嗽、流鼻水，大多數一到二週可痊癒，但病情嚴重時會合併高燒與嚴重的呼吸窘迫、甚至缺氧，必須住院治療，不可不慎。

他表示，黴漿性肺炎常見於學齡期的兒童，初期症狀包括頭痛、發燒、喉嚨痛、全身無力，二到五天後出現咳嗽，有時也會有嘔吐、腹痛、結膜炎與皮膚疹等非呼吸道方面的症狀。

哮吼是指幼兒突然聲音沙啞、咳嗽像狗吠聲，吸氣有喘鳴聲及呼吸困難，常讓家長們不知所措。張濤澤說，哮吼常發生在夜間和清晨，吸入濕熱的蒸氣可減輕症狀，但如果併發細菌性會厭炎，會出現高燒、煩躁、吞嚥困難，甚至持續惡化阻塞氣道，不能大意。

兒童在春季的常見疾病還包括水痘、腸胃炎、過敏性鼻炎、異位性皮膚炎、腸病毒等，有些疾病是在學校被同學感染造成，因此小朋友的健康也需要老師協助守護，發現學童身體不適應立即家長反映，安排就診。 （自由時報記者傅潮標）

TODAY’S WORDS 今日單字

1. pediatrician n.

小兒科醫師 (xiao3 er2 ke1 yi1 shi1)

例: Your child should see a pediatrician instead of a family doctor if they have a complex medical issue.

(如果你的孩子有比較複雜的醫療問題，應該看小兒科醫師不是家庭醫師。)

2. hoarse adj.

沙啞的 (sha1 ya3 de5)

例: The coach’s voice was very hoarse after yelling at the players during the game.

(教練因為比賽時對球員喊叫，聲音變沙啞。)

3. chicken pox n. phr.

水痘 (shui3 dou4)

例: Chicken pox usually occurs during childhood and is highly contagious.

(水痘通常好發於孩童時期，且傳染性頗高。)

Resources:

http://www.indiaparenting.com/alternative-healing/12_4039/yoga-for-improving-immunity.html
http://www.ndtv.com/video/player/yogasutra/yoga-to-build-immunity/214995

How to avoid putting on the pounds over the Lunar New Year 過年狂吃 近半民眾胖了一點七公斤

A doctor holds a plate of food from a suggested meal for diabetics at a hospital in Greater Taichung on Jan. 17.
一位醫師一月十七日於台中一所醫院推薦適合糖尿病患食用的年菜。

Photo: Tsai Shu-yuan, Liberty Times
照片：自由時報記者蔡淑媛

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The number of calories in a Lunar New Year’s Eve meal is exorbitant. One meal could have up to 1,880 calories, meaning you would have to jog for more than two hours to burn them off. After a nine-day holiday filled with languidness and gluttony, as well as gourmet meals, cold weather and the desire to stay sedentary, roughly 45 percent of us will still be surprised to find that we have gained around 1.7kg.

年菜熱量超高，吃一餐熱量高達一千八百八十大卡，得跑步兩小時以上才能消耗掉。美食加上天冷、人不愛動，經過連續九天懶洋洋、放肆口慾的假期生活，百分之四十五民眾過完年才驚覺胖了一點七公斤。

The Bureau of Health Promotion under the Department of Health estimates that a takeaway Lunar New Year’s Eve meal consisting of six courses can have as many as 11,000 calories. Even if six people share the meal, each person would consumer up to 1,880 calories. An adult who weighs 60kg actually only needs 600 calories per meal, so a typical New Year’s Eve meal is equal to three regular meals. If one eats like this every day over the holiday, it would be nearly impossible not to gain weight.

衛生署國健局估計，一套六道的外帶年菜，總熱量高達一萬一千多卡，就算六個人分食一餐，每人也攝取高達一千八百八十大卡。其實一個體重六十公斤的成年人，每餐吃六百大卡就夠了，年菜一餐熱量可抵三餐，年假期間天天這樣吃，想不胖也難。

For the survey, the bureau interviewed more than 1,000 adults over the age of 18 by telephone. Around 45 percent of them said they gain weight during the Lunar New Year — 1.7kg on average.

國健局是以電話調查全國一千多位十八歲以上成年人發現，近四成五民眾過完年體重增加，平均胖一點七公斤。

Bureau of Health Promotion Director-General Chiou Shu-ti proposes four New Year’s meal tricks, including the labeling, ingredients, cooking and the staple foods for a Lunar New Year’s Eve meal for people to follow. First, prior to buying food for your New Year’s Eve meal, be sure to look at the calories listed on labels, and then purchase the amount of food according to the number of people in your household. Chiou also suggests replacing fatty meats with lean meats, eating seafood instead of red meat, and when it comes to how the foods should be cooked, she recommends steaming, stewing, heating in hot water, or eating cold foods dressed with sauce instead of fried foods. For staples, she says that grain rice or steamed turnip cakes should be used instead of glutinous oil rice.

國健局局長邱淑媞針對年菜標示、食材、煮法、主食，提出四大年菜秘訣供民眾參考。首先，選購年菜前應看清熱量標示，依家中人數估算購買量。以瘦肉取代肥肉、海鮮取代紅肉；烹調方式以清蒸、滷、燙、涼拌取代油炸；主食部分則建議以五穀飯或蒸蘿蔔糕取代油飯。

Nutritionist Huang Li-ting says that by following the principles outlined above, you can significantly decrease the amount of calories in a meal without changing the portions and eat your fill without having to worry about gaining weight. The amount of vegetables included in readymade New Year’s Eve meals is also insufficient, so Huang suggests preparing extra veggies to increase the amount of fiber and one’s overall feeling of satisfaction.

營養師黃莉婷表示，依照前述原則設計的菜單，可以大幅降低同樣份量的菜餚熱量，吃得飽又不怕胖。同時外購年菜的蔬菜量普遍不足，建議可額外預備新鮮蔬菜，可以增加膳食纖維，又能增加飽足感。

For smaller households, Huang suggests dividing the meal into smaller portions and only heating up just the right amount of leftovers to avoid overeating. When getting together for a chat, she also suggests eating fresh fruit as a snack along with hot sugarless tea to replace sugary drinks, allowing you to avoid consuming too many calories.

(Liberty Times, Translated by Kyle Jeffcoat)

如果家中人口不多，黃莉婷建議，可以先把年菜分裝成小份量，每次加熱一份剛好的份量，就不怕吃得太撐。團聚聊天時，最好用新鮮水果取代零食，無糖熱茶取代含糖飲料，就能輕鬆避免熱量破表。

(自由時報記者邱宜君)

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1. Yoga for weight loss

   
   

   ► 19:15► 19:1

   Watch Yoga for weight loss Video on NDTV.com. Today obesity is a serious and growing public health problem ...http://www.ndtv.com/video/player/yoga-city/yoga-for-weight-loss/227114

2. 

Top 10 habits that make you susceptible to sickness 致病十惡習 久坐久站最常犯

Happy New Year! 新年快樂！

A doctor poses with a patient wearing a neck brace after injuring her neck from looking down at her smartphone too often at a hospital in Greater Tainan on Dec. 25 last year.
去年十二月二十五日在台南一間醫院，一名醫師與一名因低頭看智慧型手機太頻繁導致頸部受損而戴頸圈的女子合照。

Photo: Meng Ching-tzu, Liberty Times
照片：自由時報記者孟慶慈

Being sedentary, not drinking enough water and staying up late at night are just a few of the 10 worst habits that can make you susceptible to falling ill. How many do you have? The results of the latest version of a national survey on people’s living habits show that 20-somethings in Taiwan have the worst living habits of all, including staying up late, being sedentary, eating foods with high caloric content, regularly keeping their heads down to look at electronic devices and using computer devices in bed before falling asleep.

Chen Liang-kung, director of the Center for Geriatrics and Gerontology at Taipei Veterans General Hospital, says that such poor living habits can increase one’s risk of cardiovascular disease, metabolic disorders, neck and spine disorders and mental deterioration. Chen recommends changing bad habits while you are still young, like setting an alarm clock to remind you to stand up and move around for three to five minutes every hour, putting your cellphone far away during sleep, and limiting the amount of high-calorie foods you eat.

A health magazine published by cable news station TVBS conducted the survey by telephone in October, interviewing 1,092 people over the age of 15.

The survey found that the number one bad habit among Taiwanese is being sedentary and standing too long, with around 72 percent of respondents saying they have this problem. Drinking less than a liter of water every day came in at second (33 percent), followed by habitually putting one’s cellphone next to the pillow while sleeping (33 percent), not exercising (30 percent), often lowering one’s head to use an electronic device like a cellphone or tablet computer (30 percent), drinking at least one sugary drink every day (30 percent), frequently crossing one’s legs (30 percent), eating high calorie foods at least twice a week (25 percent), using a mobile device like a cellphone or tablet computer in bed before sleep (24 percent), and sleeping less than six hours every night (21 percent) respectively.

Getting inadequate sleep for an extended period of time affects the autonomic nervous system and can lead to high blood pressure, as well as increasing one’s risk of high stress and irregular heartbeat, Chen says. People who get less than six hours of sleep every night should try going to bed 15 minutes earlier and taking afternoon naps for 30 minutes.

To get rid of these bad habits which can lead to illness, Chen recommends taking a gradual approach to change. For example, people who do not exercise at all can try getting off the bus one or two stops earlier. People who drink sugary drinks every day can try taking half the amount of sugar instead of the full amount, and eventually no sugar. People who do not drink enough water should force themselves to drink 500cc of water right after waking up, and again in the morning and in the afternoon, he says.

(Liberty Times, Translated by Kyle Jeffcoat)

十大致病壞習慣「久坐」、「不愛喝水」、「熬夜」，你有幾個呢？最新公佈的「國人生活習慣大調查」結果發現，台灣二十至二十九歲的年輕人，生活習慣最不好，包括「熬夜」、「久坐」、「吃高熱量食物」、「長期低頭用3C產品」，以及「睡前還在床上用電腦」等。

台北榮總高齡醫學中心主任陳亮恭指出，這些不良生活習慣，可能加速心血管疾病、代謝疾病、頸椎病變以及心智退化等，建議趁年輕改掉壞習慣，不妨設定鬧鐘、每小時站起來活動三到五分鐘；睡覺時將手機放遠；限定自己吃高熱量飲食頻率等。

這項調查由《健康兩點靈雜誌》於今年十月間、針對全台一千零九十二位、十五歲以上民眾進行電話訪問。

調查發現，國人最常見的生活惡習第一名就是「經常久坐或久站」，共有百分之七十二民眾有此問題；其次依序為：「每天喝水不足一千cc（百分之三十三）」、「睡覺時，習慣將手機放在枕頭旁邊（百分之三十三）」、「完全不運動（百分之三十）」、「常低頭使用手機或平板電腦等3C產品（百分之三十）」、「每天至少喝一杯以上含糖飲料（百分之三十）」、「經常翹腳（百分之三十）」、「每週有兩天以上吃高熱量食物（百分之二十五）」、「睡前躺在床上使用手機、平板電腦等3C產品（百分之二十四）」以及「每天睡覺都不足六小時（百分之二十一）」。

陳亮恭指出，長期睡眠不足不僅影響自律神經，還可能有相對高血糖問題，甚至因壓力大、心律不整等風險也高，睡眠不足六小時者不妨試著每天提早十五分鐘上床，午睡補眠半小時。

要遠離這些致病壞習慣，陳亮恭建議，可以採循序漸進的改變。例如，完全不運動的人可以試著提早一、兩站下公車；或每天喝含糖飲料的人，從全糖改成半糖，然後變成無糖；水分攝取不足的人應規定自己在起床、上午、下午時各喝五百cc水。

Resources:
Freedom From Resistance
http://www.yogajournal.com/practice/2580