Castle On The Hill 山丘上的城堡

When I was six years old I broke my leg

I was running from my brother and his friends

And tasted the sweet perfume of the mountain grass I rolled down

六歲時

為了要從我哥和他的朋友們之間逃跑

我跌斷了腿

並在滾下山坡時

初嚐了青草的芬芳

I was younger then

Take me back to when

I found my heart and broke it here

Made friends and lost them through the years

And I've not seen the roaring fields in so long

I know I've grown

But I can't wait to go home

那時我還年少

回想當時

我找到了心儀和心碎的對象

我交到朋友

並在多年來陸續失去他們的音訊

好久好久沒再見到那個些個小時候撒野的地方了

如今我長大了
卻等不及要回到小時候成長的地方

I'm on my way

Driving at 90 down those country lanes

Singing to "Tiny Dancer"

And I miss the way

You make me feel

And it's real

When we watched the sunset over the castle on the hill

我正在回家的路上

車子在鄉間小路以時速九十英哩穿行

口中哼著"Tiny Dancer"

那時我們一起看著夕陽在山丘上的城堡落下

你給我的感覺

如此真實

現如今仍令我懷念

Fifteen years old and smoking hand-rolled cigarettes

Running from the law through the backfields and getting drunk with my friends

Had my first kiss on a Friday night

I don't reckon that I did it right

十五歲時

抽著手捲香煙

在鄉野間被警察追著跑

與狐朋狗友一起買醉

在某一週五晚上獻上初吻

表現的有點糟糕

I was younger then,

Take me back to when

We found weekend jobs, when we got paid

We'd buy cheap spirits and drink them straight

Me and my friends have not thrown up in so long

Oh, how we've grown

But I can't wait to go home

那時我還年少

回想當時

我們會在週末找兼差工作

一拿到薪水

就去買便宜的烈酒

直接把自己灌醉

如今我們好久好久沒有吐的亂七八糟了

瞧瞧我們是怎麼長大啊

可是我還是等不及要回到那個成長的地方

I'm on my way

Driving at 90 down those country lanes

Singing to "Tiny Dancer"

And I miss the way

You make me feel

And it's real

When we watched the sunset over the castle on the hill

Over the castle on the hill

Over the castle on the hill

我正在回家的路上

車子在鄉間小路以時速九十英哩穿行

口中哼著"Tiny Dancer"

那時我們一起看著夕陽在山丘上的城堡落下

你給我的感覺

如此真實

現如今仍令我懷念

在山丘上的城堡

在山丘上的城堡

One friend left to sell clothes

One works down by the coast

One had two kids but lives alone

One's brother overdosed

One's already on his second wife

One's just barely getting by

But these people raised me

And I can't wait to go home

朋友當中

一個離鄉去賣衣服

一個在海邊工作

一個有兩個孩子卻獨居

一個的兄弟重度藥物成癮

一個再婚有了第二個太太

一個財務困難勉強度日

生活或有不順遂

他們都是伴我成長的哥們

我真等不及要回到那個成長的地方

And I'm on my way

I still remember these old country lanes

When we did not know the answers

And I miss the way

You make me feel

And it's real

When we watched the sunset over the castle on the hill

Over the castle on the hill

Over the castle on the hill

我正在回家的路上

我仍記得那些鄉間小路

仍記得那些跌跌撞撞尋找人生答案的日子

那時我們一起看著夕陽在山丘上的城堡落下

你給我的感覺

如此真實

現如今仍令我懷念

在山丘上的城堡

在山丘上的城堡

溪頭營區

溪頭營區

快活林步道

阿里山

祝山觀日列車

園區表示24小時開放購票入園 平日觀日列車應不至買不到票

05/11 (星期四)

04 :00

開車前半小時賣票
所以三點半到

寫論文期間的閱讀清單

Teaching Spoken English for Informative Purposes

The Rules for being Human 人生的課程

The Rules for being Human

When you were born, you didn't come with an owner's manual; these guidelines make life work better.
1. You will receive a body. You may like it or hate it, but it's the only thing you are sure to keep for the rest of your life.
2. You will learn lessons. You are enrolled in a full-time informal school called "Life on Planet Earth". Every person or incident is the Universal Teacher.
3. There are no mistakes, only lessons. Growth is a process of experimentation. "Failures" are as much a part of the process as "success."
4. A lesson is repeated until learned. It is presented to you in various forms until you learn it -- then you can go on to the next lesson.
5. If you don't learn easy lessons, they get harder. External problems are a precise reflection of your internal state. When you clear inner obstructions, your outside world changes. Pain is how the universe gets your attention.
6. You will know you've learned a lesson when your actions change. Wisdom is practice. A little of something is better than a lot of nothing.
7. "There" is no better than "here". When your "there" becomes a "here" you will simply obtain another "there" that again looks better than "here."
8. Others are only mirrors of you. You cannot love or hate something about another unless it reflects something you love or hate in yourself.
9. Your life is up to you. Life provides the canvas; you do the painting. Take charge of your life -- or someone else will.
10. You always get what you want. Your subconscious rightfully determines what energies, experiences, and people you attract -- therefore, the only foolproof way to know what you want is to see what you have. There are no victims, only students.
11. There is no right or wrong, but there are consequences. Moralizing doesn't help. Judgments only hold the patterns in place. Just do your best.
12. Your answers lie inside you. Children need guidance from others; as we mature, we trust our hearts, where the Laws of Spirit are written. You know more than you have heard or read or been told. All you need to do is to look, listen, and trust.
13. You will forget all this.
14. You can remember any time you wish.

(From the book "If Life is a Game, These are the Rules" by Cherie Carter-Scott)

資料來源: http://www.worldtrans.org/spir/ruleshuman.html

胡立陽股票投資100招Ⅱ：決戰股市50招

1. 胡立陽的祕密 
2. 千金難買早知道的「二分之一測底法」 
3. 二分之一測底法實例一：油價 
4. 二分之一測底法實例二：台灣股市 
5. 二分之一測底法實例三：滬深股市 
6. 二分之一測底法實例四：越南股市 
7. 二分之一測底法實例五：美國那斯達克股市 
8. 小心應付「漲一倍賣壓」 
9. 如何計算歐美股市的「合理價位」 
10. 準確預測美股漲跌須用對方法 
11. 沒錯！股市才是經濟的火車頭 
12. 全球資金將奔向「四高一低」 
13. 「洗澡水」與「爆米花」哲學 
14. 每天興奮計算帳戶總值──行情到頂 
15. 不再關心股價──行情見底 
16. 岸邊看海，波濤洶湧；高空看海，風平浪靜 
17. 「水火同源」，股市將會驚驚漲 
18. 多頭市場展開後的兩大必經階段 
19. 什麼是多頭市場的「下半場」 
20. 多頭「下半場」的七項操作心法 
21. 多頭市場遇上超跌，要把握撿便宜的機會 
22. 洗冷水澡就不怕再被冷水澆──面對多非多、空非空 
23. 「中期回檔」結束的四大徵兆 
24. 投資股票的四個黃金步驟 
25. 股市中的「游泳圈」與「風箏」啟示（上） 
26. 股市中的「游泳圈」與「風箏」啟示（下） 
27. 理想的投資組合──6支股票恰恰好 
28. 1年進出超過5次，你已經是在「亂來」 
29. 股票流水帳──記取賠錢教訓複製成功經驗 
30. 短線致勝的「麻花糖操作法」 
31. 大盤急跌時的短線選股祕密 
32. 別漏接「天上掉下來的20%大禮」（上） 
33. 別漏接「天上掉下來的20%大禮」（下） 
34. 興櫃與店頭市場投資12守則 
35. 避開10種問號股票 
36. 股價上漲的三種模式 
37. 「箱型整理」中的操作策略 
38. 「箱型突破」的三大條件 
39. 「箱型突破」後的1.2倍理論 
40. 神奇的1.2倍理論也適用於大盤嗎？ 
41. 「個股」趨勢轉變的重要訊號 
42. 「類股」趨勢轉變的兩大訊號 
43. 「上下10%」的選股策略 
44. 價值投資vs.價格投資 
45. 懂得「波段行情」，才能「波段操作」 
46. 「股市高手」想的和你不一樣（上） 
47. 「股市高手」想的和你不一樣（下） 
48. 股票也有藏寶圖，你看得懂嗎？ 
49. 賣出股票的10大訊號 
50. 買進股票的10大訊號

Why We Should Rest: The Benefits of Nutrition, Sleep & Taking it Easy

NUTRITION

The primary difference between men and women in performance and recovery is related to hormones.Men have more testosterone睪丸素 睪酮, which accounts for greater muscle strength and mass. However, many studies have shown that women have a greater resistance to fatigue. Women are more efficient at burning fat for energy, creating better endurance, because their higher levels of estrogen女性賀爾蒙 may increase the body’s sensitivity to catecholamines兒茶酚胺激素, which contribute to burning more fat, and a decrease in dependence on glycogen肝醣 糖原 動物澱粉 from the liver. To compensate for the amount of fat burned, females also show an increased rate of fat synthesis (replenishing supplies) after exercise, which is why it is sometimes more difficult for women to lose unwanted fat even while exercising, according to Sports Medicine magazine (2011). Even so, an athletic woman’s diet should be 20 to 30 percent fats, especially essential fats, as they are a greater source of energy for her than for men.

For post-workout recovery drinks, both genders have the same glycogen-replacement needs. If you climbed intensely for 60 minutes or more, a recovery drink or protein smoothie benefits recovery, especially during the 30- to 45-minute period after exercise. If your climb was primarily aerobic, i.e. an alpine route where you kept your heart rate up for 20 minutes or more, you have depleted減少 your energy stores and can best kick-start glycogen replenishment with a simple 4:1 carb/ protein recovery drink. The least expensive option is chocolate milk. If your climb was mostly strenuous, a protein smoothie aids in rebuilding muscle. Alternatively, you could eat a tuna sandwich and aim for 20 to 30g of protein (See Rock Climbing Nutrition: Eating Your Way to Better Climbing, rockandice.com).

Micro-nutrients are important, too, especially iron (used in the formation of hemoglobin, the oxygencarrying pigment in red blood cells) for menstruating women. Stray- Gunderson et al in Sports Exercise indicated that 40 percent of men and women athletes tested were irondeficient and that iron is lost through sweat, particularly at altitude. Women need more iron than men, and it is hard for a climber to get enough from food alone. For most, taking 10- 25mg as part of a complete vitamin supplement is recommended. Beware of ingesting too much iron, which can create toxicity. In addition, women’s diets tend to be lower in calcium, needed for bone health. Consuming a dairy-based recovery drink immediately post-workout maximizes bone remodeling.

Last, many athletes want to be light and may eschew 刻意迴避an adequate caloric intake; as Dr. Ben Levine of the Institute for Exercise and Environmental Medicine notes, women are more prone to this error.

SLEEP

Most athletes require 7.5-9.5 hours a night. Deep sleep is crucial to recovery because it is when your pituitary gland腦下垂体 releases growth hormones that are essential for muscle development. During sleep, muscles relax, blood supply to the muscles increases, and tissue growth and repair occur. Women, perhaps due to hormonal shifts, are two to three times more likely than men to suffer from insomnia. To help promote deep sleep, try dimming the lights or putting a mask over your eyes to trigger melatonin 褪黑激素, which prepares your body for sleep. Production of this hormone decreases with age, so taking supplemental melatonin at the same time every night will help. Some foods such as milk and oats are high in tryptophan 色胺酸, used in producing melatonin, and some such as tart cherry歐洲酸櫻桃 juice contain natural melatonin. Exercise also aids sleep.

FLUSH OUT THE BAD

A low-intensity workout speeds recovery because it stimulates circulation and flushes the muscles of lactic acid. Start that flush with a cool-down route at the end of any hard climbing session, a slow jog or brisk walk, stretching and massage. Low-intensity postclimbing activity works equally well on men and women. Rest better, climb harder.

KITTY CALHOUN is one of the new owners of Chicks Climbing and Skiing and is an ambassador for Patagonia.

This article was published in Rock and Ice issue 230 (November 2015).

來源: http://www.rockandice.com/chicks-corner/why-we-should-rest