- Books
- Skin in the game: Hidden asymmetries in daily life (Nassim Nicholas Taleb)
- Brain rules - John Medina
- Brain rules for baby - John Medina
- No-drama discipline - Daniel J. Siegel
- Factfullness
- Thinking fast and slow - Daniel Kahnemann
- Scarcity: Why having so little means so much - Sendhil Mullainathan, Ednahr Shafir
- Food pharmacy book
Table of contents generated with markdown-toc
Skin in the game: Hidden asymmetries in daily life (Nassim Nicholas Taleb)
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TBH
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- they think in statics not dynamics,
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- they think in low, not high, dimensions,
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- they think in terms of actions, never interactions.
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complex systems do not have obvious one-dimensional cause-and-effect mechanisms
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Bureaucracy is a construction by which a person is conveniently separated from the consequences of his or her actions.
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Many bad pilots, as we mentioned, are currently in the bottom of the Atlantic, many dangerous bad drivers are in the local quiet cemetery with nice walkways bordered by trees.
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Those who talk should do and only those who do should talk
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Things designed by people without skin in the game tend to grow in complication (before their final collapse).
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Non-skin-in-the-game people don’t get simplicity.
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Beware of the person who gives advice, telling you that a certain action on your part is “good for you” while it is also good for him, while the harm to you doesn’t directly affect him.
Baby seeks safety (survival), above all else. Leaning will only happen when baby first feels safe.
We are social beings, relating everything to others. Our skill at this is directly tied to our happiness.
Exercise helps in countless, countless ways.
Pay attention to baby’s emotions. Interact with them, respond to them, do not force them or overpower them. Be there for baby (p198)
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4 basic essentials to help brain: Appropriate weight gain, Healthy nutrition, Limiting stress, and Regular exercise.
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Don't stress!
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Eat fruits & veggies.
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Get enough folic acid, iron, iodine, B12 and omega-3.
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Get at least 30 minutes of aerobic exercise every day. Exercise helps reduce stress, make mommy and baby happier, reduces labor pains, controls blood sugar, increases mental functioning, improves rest, & betters health in many countless more ways.
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Build and use a supportive social network of friends & family.
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Have a good and loving marriage: keep constant open communication, practise empathy, frequent sex, share work, work out the kinks. Remember: pregnancy and child-rearing are an incredible stress on almost all marriages, and measures must be taken to counteract the damages.
- Bond with baby as much as possible and responding to baby's needs.
- Talk to baby - describe everything you see.
- Give baby ample time and space to play. Also, you play with baby.
- Don't hyper-parent. Too much pressure from parents or unreasonably high expectations can extinguish the joy and natural development of baby.
- Praise effort, not ability.
- Limit TV and digital inputs.
- Foster friendships with babies of similar age (play dates).
- Teach empathy: Talk about how other people’s point of view.
- Read together.
- Practice empathy: Describe strong emotions as they appear, and speculate as to their origin.
- Verbalize your own feelings.
- Promote music. (Start before age 7 and continue at least 10 years).
- Relationship conflict comes from sleep deprivation, social isolation, extra work, and hormonal changes (depression). First step: Be aware. Second step: Practice empathy, empathy, empathy.
- If you have a fight with your spouse in front of baby, make up in front of baby too.
- Develop these five areas of intelligence: Curiosity/exploration, verbal communication, interpreting non-verbal communication, creativity, and self-control.
- Learning sign language helps baby with non-verbal communication.
- Baby needs time to look into your face and study your various emotions. (Autism is not being able to read this type of non-verbal communication). This aids future teamwork and sets them up to be leaders/innovators.
- Let baby play, play-act, pretend, imagine worlds, work out rules with other babies (mature dramatic play).
- Baby should get as much exercise as possible!
- Baby's secret of happiness: more friends. Secret to more friends: emotional regulation and empathy.
Six steps to make a happy baby: (p199) Pay attention to their emotional life: detect, react to, promote, and provide instruction about emotional regulation
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Be firm but warm: Give direction, rules, and expectations, while expressing love and support of baby. Allow for independence, encourage baby to express feelings about familial expectations, and have healthy emotional communication with baby.
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Be comfortable with your own emotions.
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Track baby’s emotions. Be in tune with baby’s cues and respond appropriately. Can be seen in games like peek-a-boo. Pay attention to baby’s emotions carefully and in a loving, unobtrusive way, like a caring family physician. Know how baby feels without even asking. This allows you to predict how baby will feel or react in any number of situations, and act accordingly (one of the most important parenting skills to have). Kids change as they grow and this keeps you in tune and from being caught off guard by the changes. Make sure to give baby space though, because if you smother her it is counterproductive (know when to back off).
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Verbalize emotions: Give emotions names. Name your own, and name baby’s. Talk to baby about her emotions and help her to identify and explain her own. This helps baby self-soothe, regulate her emotions, and make friends. (Verbalizing has a tested, soothing effect on baby’s nervous system). Talking helps baby to connect the physiology of the emotion with the verbal communication of it, and to understand what is going on.
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Run toward emotions:
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Don’t judge emotions: let baby feel what she will - let her be human.
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Emotions are reflexive: Don't ignore “bad” or “hot” emotions. They are real and don't go away by wishing it so. Validate them and empathize with them.
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Emotion isn't a choice, but behavior is: All emotions are approved, but not all behaviors. Consistently teach baby what behaviors are approved and which are not.
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Crisis are teachable moments: Be calm in face of baby's emotional meltdowns. Put out the fire quickly, with empathy, instead of ignoring it.
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Empathy, empathy, empathy: Verbalize and validate the feelings, even if there is nothing beyond that that you can do to resolve the situation.
- Clear, consistent rules and rewards: Rules should be realistic and clearly communicated. Be warm and accepting at the time of rule enforcement. Praise baby for following the rules. Shape behavior with praising each step leading up to the desired action using positive reinforcement. Praise good behavior as well as the absence of bad behavior. Try to see yourself as you come across to baby.
- Swift punishment: Give attention to the desired behaviors (positive reinforcement) and not the negative ones when the child is starved for attention. Let baby make own mistakes and suffer the consequences (most effective punishment strategy known). Punishment by removal - time out, lost privileges. Must explain when punishing. Punishing strains / damages your relationship with baby so must be done carefully. Punishment must be firm (aversive), enforced every time (let your yes be yes, and no, no) and the same way with the same expectations by all adults in their life, done as soon as possible, and baby must feel safe (rules actually help baby fell safe).
- Explanation of the rules: Explaining rules and reasons for punishment help baby internalize the moral reason for obeying.
source: link http://www.brainrules.net/pdf/brain-rules-for-baby-practical-tips.pdf
Refrigerator sheet: link
Why connect first?
- Short-term benefit: It moves a child from reactivity to receptivity.
- Long-term benefit: It builds a child's brain.
- Relational benefit: It deepens your relationship with your child.
Connection Principles
- Turn down the “shark music”: Let go of the background noise caused by past experiences and future fears.
- Chase the Why: Instead of focusing only on behavior, look for what's behind the actions. Why is my child acting this way? What is my child communicating?
- Think about the How: What you say is important. But just as important, if not more important, is how you say it.
Connection Strategies – The Connection Cycle: Help your child feel felt
- Communicate comfort: By getting below eye level, then giving a loving touch, a nod of the head, or an empathetic look, you can often quickly diffuse a heated situation.
- Validate: Even when you don't like the behavior, acknowledge and even embrace feelings.
- Stop talking and listen: When your child's emotions are exploding, don't explain or lecture or try to talk them out of their feelings. Just listen, looking for the meaning and emotions they’re communicating.
- Reflect what you hear: Once you've listened, reflect back what you've heard, letting your kids know you've heard them. That leads back to communicating comfort, and the cycle repeats.
1-2-3 Discipline
- One definition: Discipline is teaching. Ask the three questions:
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- Why did my child act this way? (What was happening internally/emotionally?)
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- What lesson do I want to teach?
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- How can I best teach it?
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- Two principles:
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- Wait until your child is ready.
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- Be consistent but not rigid.
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- Three Mindsight outcomes:
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- Insight: Help kids understand their own feelings and their responses to difficult situations.
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- Empathy: Give kids practice reflecting on how their actions impact others.
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- Repair: Ask kids what they can do to make things right.
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Redirection Strategies
- Reduce words
- Embrace emotions
- Describe, don't preach
- Involve your child in the discipline
- Reframe a no into a yes with conditions
- Emphasize the positive
- Creatively approach the situation
- Teach Mindsight tools
The Book in One Sentence
- Factfulness is about the ten instincts that distort our perspective of the world and prevent us from seeing how it actually is.
- The Gap Instinct. Our tendency to divide things into two distinct and often conflicting groups with an imagined gap between them (e.g. us and them).
- The Negativity Instinct. Our tendency to notice the bad more than the good (e.g. believing that things are getting worse when things are actually getting better).
- The Straight Line Instinct. Our tendency to assume that a line will just continue straight and ignoring that such lines are rare in reality.
- The Fear Instinct. Our hardwired tendency to pay more attention to frightening things.
- The Size Instinct. Our tendency to get things out of proportion, or misjudge the size of things (e.g. we systematically overestimate the proportions of immigrants in our countries.)
- The Generalization Instinct. Our tendency to mistakenly group together things or people, or countries that are actually very different.
- The Destiny Instinct. The idea that innate characteristics determine the destinies of people, countries, religions, or cultures; that things are as they are because of inescapable reasons.
- The Single Perspective. Our tendency to focus on a single cause or perspective when it comes to understanding the world (e.g. forming your worldview by relying on the media, alone).
- The Blame Instinct. Our tendency to find a clear, simple reason for why something bad has happened.
- The Urgency Instinct. Our tendency to take immediate action in the face of perceived imminent danger, and in doing so, amplifying our other instincts.
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The Characters of a Story
We have two primary systems for thinking; System 1 operates quickly with no sense of voluntary control, while System 2 deals with effortful mental activity of any kind. -
Attention and Effort
We avoid cognitive overload by breaking up current tasks into small steps to be committed to long term memory; we are naturally drawn to solutions that use as little mental effort as possible. -
The Lazy Controller
One of the main functions of System 2 is to monitor and control suggestions from System 1, however it is often lazy and places too much faith in intuition. -
The Associative Machine
System 1 provides impressions that often turn into beliefs and actions; even the most insignificant of ideas can trigger other ideas and so on. -
Cognitive Ease
You act differently when experiencing cognitive ease vs. strain; you’ll probably make less errors when strained, but you won’t be as creative. -
Norms, Surprises, and Causes
The main function of System 1 is to maintain and update a model of your personal world, which represents what is normal in it. -
A Machine for Jumping to Conclusions
System 1 is radically insensitive to both the quality and the quantity of the information that gives rise to impressions and intuitions. -
How Judgements Happen
When making judgements, we often either compute much more information than we need, or we attempt to match the underlying scale of intensity across dimensions. -
Answering an Easier Questions
If a satisfactory answer to a hard question is not found quickly, System 1 will find a related question that is easier and answer it instead.
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The Law of Small Numbers
We have a strong bias towards believing that small samples closely resemble the population from which they are drawn. -
Anchors
The anchoring effect occurs when a particular value for an unknown quantity influences your estimate of that quantity. -
The Science of Availability
The ease with which we can think of examples is often used to judge the frequency of events. -
Availability, Emotion, and Risk
We try to simplify our lives by creating a world that is much tidier than reality; in the real world, we often face painful tradeoffs between benefits and costs. -
Tom W’s Specialty
It’s common practice to overweight evidence and underweight base rates; how do you know that your case is different? -
Linda: Less Is More
Adding detail to scenarios makes them more persuasive, but less likely to come true. -
Causes Trump Statistics
You’re more likely learn something from an individual case or example than you are from facts and statistics. -
Regression to the Mean
It’s important to understand the natural fluctuations of quantifiable performance. -
Taming Intuitive Predictions
In order to produce unbiased predictions, start with the average and systematically move from there based on matching and estimated correlation of evidence.
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The Illusion of Understanding
We believe that we understand the past due to our constantly adjusting view of the world; this implies that the future should be knowable as well, however we understand the past less than we think. -
The Illusion of Validity
Subjective confidence isn’t a reasoned evaluation that a judgment is correct, but rather a feeling that reflects the coherence of information and the ease of processing it. -
Intuitions vs. Formulas
Whenever you can replace intuition and impressions with a structured, yet simple formula, you should at least consider it. -
Expert Intuition: When Can We Trust It?
Under normal conditions, you can usually trust an expert’s intuition, however when dealing with less regular environments, be more skeptical. -
The Outside View
We have a tendency to plan projects based on best-case scenarios and without taking into account all of the previous similar cases out there. -
The Engine of Capitalism
The suppression of doubt contributes of overconfidence; try using a premortem to legitimize your doubts.
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Bernoulli’s Errors
Bernoulli’s expected utility model lacks the idea of a reference point, the value of something is largely dependent on a person’s current situation. -
Prospect Theory
In mixed gambles, we are naturally risk-averse; while for bad choices, when a sure loss is guaranteed, we are more likely to seek out risk. -
The Endowment Effect
We naturally assign more value to things just because we own them. -
Bad Events
We generally work harder to avoid losses than we do to secure gains. -
The Fourfold Pattern
Humans are just as risk seeking in the domain of losses as we are risk averse in the domain of gains. -
Rare Events
People often overestimate the probabilities of unlikely events; this causes us to overweight them in our decisions. -
Risk Policies
In order to avoid exaggerated caution induced by loss aversion, take a broad frame; think as if the decision is just one of many. -
Keeping Score
Rewards and punishments shape our preferences and motivate our actions, all kept track of by difference mental accounts. -
Reversals
Single evaluations call upon the emotional responses of System 1, whereas comparisons involve more careful assessment, typically by System 2. -
Frames and Reality
Logically different statements can evoke different reactions depending on how they are framed.
**35. Two Selves
**We have an experiencing self and a remembering self; the latter of which keeps score and governs what we learn in order to make decisions.
**36. Life as a Story
**Most people are indifferent to their experiencing self, only caring about the memories collected in order to fuel different narratives.
**37. Experienced Well-Being
**People’s evaluations of their lives and their actual experience are related, but different.
**38. Thinking About Life
**The word happiness doesn’t have a simple meaning and should not be used as if it does.
Fakt:
- Viele Krankheiten allein durch gesunde Ernährung eliminiert werden können.
- 30-35% der Krebskrankheiten auf Ernährung zurückzuführen ist.
Gute vs. schlechte Bakterien Anzahl Bakterienstämme in der Darmflora - verschiedene geografische Gebiete
(positive) Nebenwirkungen der Rezepte WHO empfiehlt höchstens 10% der gesamten Energiezufuhr aus Zucker
- Trinke eine Tasse grünen Tee
- Putze dir die Zähne
- Mach dir einen grünen Smoothie oder iss eine Grapefruit
- Geh raus und beweg dich
- Ruf einen Freund/Freundin an und bitte ihn, dich zu motivieren.
Glykämischer Index (Übersicht)
Fett senkt den Glykämischen Index Ein hoher Blutzucker- und Insulinspiegel ist einer der Auslöser von Diabetes Typ 2, der wiederum das Risiko für viele andere chronische Krankheiten erhöht.
Tipp:
- Iss so naturbelassen wie möglich, da sie meistens einen niedrigen GI haben
- Man muss nicht auf GI-hohe Nahrung verzichten - entscheidend ist die prozentuale Konzentration der Kohlenhydrate in der Nahrung.
- Fett und Ballaststoffe senken den GI der ganzen Mahlzeit
Verzeichnis von Obst/Gemüse mit niedriger/hoher Pestizidbelastung Dirty Dozen and Clean Fifteen
Tipps für die Darmflora Wirf Folgendes weg: Nudeln, Reis, Brot, Weizenmehl Besorg nährstoffreiche Alternativen: Quinoa, Sorghumhirse, Nudeln aus Mungobohnen, Samen, Nüsse, Buchweizen Lass Wurzelgemüse (Pastinaken, Schwarzwurzeln, Knollensellerie, Steckrüben) nach dem Kochen abkühlen Eine Mahlzeit muss keine Kohlenhydrate beinhalten. Versuche eine Suppe/Eintopf. Wenn schon Brot, dann vom Bäcker
Wichtige Ballaststoffquellen (Übersicht)
Vitamin B12 kommt überwiegend in tierischen Produkten vor, deshalb als Nahrungsergänzungsmittel hinzufügen
Wasserlösliche vs. Wasserunlösliche Ballaststoffe Essen in den Farben des Regenbogens Ein Regenbogen aus Antioxidantien Besser grüner Smoothie als Gemüsesäfte
Mythen über Fleisch- und Milchprodukte Ohne Fleisch und Milch keine Proteine Ohne Fleisch und Milch kein Eisen Ohne Fleisch und Milch kein Kalzium
Zusammenhang zwischen Fleisch und entzündlichen Prozessen Lass ab und zu Fleisch weg Achte darauf, dass es aus Bio-Maßstäben produziert ist und aus Weidehaltung stammt Iss kein industriell verarbeitetes Fleisch
Fünf grüne Tipps für die Darmflora
- Erforscht die Gemüseabteilung. Teste einfach mal ein neues Gemüse, wenn du das nächste Mal einkaufen gehst
- Mach dir einen unserer grünen Smoothies. Wirf einen Apfel mit hinein, wenn dir der Geschmack zu grün ist.
- Finde heraus, was dir schmeckt
Wähle Fette bewusst aus
Gesättigte und ungesättigte Fettsäuren Gesättigte Fettsäuren (in Butter, fetten Molkereiprodukten, Wurstwaren, Kokosöl) Einfach ungesättigte Fettsäruren (in Olivenöl, Rapsöl, vielen Nüssen, Avocado) Mehrfach ungesättige Fettsäuren (in fettem Fisch, Leinsamen und Walnüssen) Gehärtetes Fett (in Pommes Frites, Kuchen, Pulversoßen, Süßigkeiten und Popcorn)
Omega-3 Quellen im Pflanzenreich Grünes Blattgemüse, Walnüsse, Chiasamen, Rapsöl, Leinsamen
Rezepte:
- Spritziger Wilkommens shot
- Entzündungshemmender Supersmoothie
- Luke Skywalkers Grünkohlchips
- Luke Skywalkers Granola
- Bananenmilchshake mit Beeren-Mix
- Blutzuckerfreundliche Bananenmuffins
- Spaghetti Bolognese ohne Spaghetti Bolognese
- Kalter Kartoffelsalat, der bei der Darmflora ankommt
- Universelle Universalsuppe
- Zugspitz-Smoothie
- Pasta-Pesto aus Möhrengrün
- Entzündungshemmende Makrele im Kräutermantel mit frischem Preiselbeerkompott
Wundermittel
- Kurkuma
- Synbiotika
- Gewürznelken
- Grüne Bananen
- Vitamin D
- Grünkohl
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