Do you love holidays but hate the increase weight that follows? You are not alone.

    Holidays are happy days with pleasure and delicious foods. Many people, however, are worried about the weight that comes along with these delicious foods.

    With proper planning, though, it is possible to control your weight. The idea is to enjoy the holidays but not to eat too much. You don't have to turn away from the foods that you enjoy. The following suggestions may be of some help to you.

    Do not miss meals. Before you leave home for a feast(宴会),have a small, low-fat snack(小吃). This may help to keep you from getting too excited before delicious foods. Begin with clear soup and fruit or vegetables. A large glass of water before you eat may help you feel full. Use a small plate; a large plate will encourage you to have more than enough.

    Better not have high-fat foods. Dishes that look oily or creamy have much fat in them.

    Choose lean meat(瘦肉 ).Fill your plate with salad and green vegetables.

    If you have a sweet tooth, try mints (薄荷) and fruits. They don't have fat content as cream and chocolate. Don't let exercise take a break during the holidays. A 20-minute walk after a meal can help burn off excess(过多的) calories.

    “Keep out or I'll chase you out! This is my property!” You hear this every spring. It is a long musical sound —a bird song! Birds use their songs to communicate different messages to one another. People who study bird sounds are learning their meanings.

    Usually it is the male that sings. Early in spring he sings to say that he has picked out a piece of property. He sings to attract a female of his same kind. Together they will raise a family in his territory (领地). He sings to tell all other birds of his kind to keep out.

    Each kind of bird has its own type of song. Cardinals sing something that sounds a little like “What cheer, cheer, cheer.” Towhees sing, “Drink your tea.”

    Most of the time, birds pay attention only to the songs of birds of their own kind. Cardinals answer cardinals, and song sparrows answer song sparrows. A cardinal knows that a song sparrow will not try to steal its mate. So you can see one reason why a cardinal may chase away another cardinal but will not bother a song sparrow.

    Most different kinds of birds eat different things. To find enough to eat, a bird needs a big piece of land to search in. Many kinds of birds have some ways of dividing up the land into territories. Song sparrows, cardinals ovenbirds, and white-throated sparrows are some of the birds that have territorial systems.

    Especially in early spring, birds work out the boundaries between their territories by singing “keep out” threats and by chasing and fighting each other. The birds continue singing to tell females that they have set up territories. Neighboring birds seem to agree that there are make believe fences between their pieces of property. Then they do not have to waste energy chasing each other instead of taking care of their young.

    Scientists guessed that some birds could recognize their neighbors by small differences in their songs. Two scientists who studied white-throated sparrows found that these birds can even tell the difference between songs of individual birds of their own kind. White-throated sparrows have songs that seem to say “I'm your neighbor” or “I'm a stranger” or “I'm your neighbor to the west.” Other kinds of birds could tell neighbors from strangers by their songs, too.

    In choosing a friend, one should be very careful. A good friend can help you study. You can have fun together and make each other happy. Sometimes you will meet fair weather friends. They will be with you as long as you have money or luck, but when you are down, they will run away. How do I know when I have found a good friend? I look for certain qualities (品质) of character, especially understanding, honesty and reliability (可靠).

    Above all else, I look for understanding in a friend. A good friend tries to understand how another person is feeling. He is not quick to judge. Instead, he tries to learn from others. He puts himself in the other person's place, and he tries to think of ways to be helpful. He is also a good listener. At the same time, however, a good friend is honest. He does not look for faults (过错) in others. He notices their good points. In short, a friend will try to understand me and accept me.

    Another quality of a friend is reliability. I can always depend on a good friend. If he tells me he will meet me somewhere at a certain time, I can be sure that he will be there. If I need a favor, he will do his best to help me. If I am in trouble, he will not run away from me.

    There is a fourth quality that makes a friend special. A special friend is someone with whom we can have fun. We should enjoy our lives, and we would enjoy our friendship. That is why I especially like friends who are fun to be with. A good friend likes the same things I like. We share experience and learn from each other. A good friend has a good sense of humor (幽默), too. He likes to laugh with me. That is how we share in the joy of being friends. And I know that he is looking for the same quality in me.

    When I meet someone who is reliable, honest, and understanding, I know I've found a friend!

    Mr. and Mrs. Gordon were sitting on the sand, reading their magazines. Mr. Gordon was too stingy (吝啬的) to rent (租) a chair. Their twelve-year-old daughter, Sandra, was playing at the water's edge. Suddenly a huge wave lifted Sandra up and carried her out to sea. Fortunately, a lifeguard (救生员) was on duty and he saw the wave carry Sandra away. He ran along the beach and dived into the sea. He swam quickly to where the girl was, with her head only just above the water, was shouting for help. She was very frightened. When the lifeguard reached her, she struggled with him, as drowning people often did. However, he was a skillful lifeguard and quickly took hold of her and swam with her back to the beach. By the time he reached it, Mr. and Mrs. Gordon had realized what had happened. They had run down to the water's edge. Neither of them could swim. They just stood in the shallow water, and worried about their daughter. Had the lifeguard reached her in time? Fortunately, he had. “That was quick work, young man,” Mr. Gordon said. He turned to his wife, “Give the lifeguard a dollar.” “A dollar!” Sandra cried. “Dad, how can you give him a dollar! He saved my life. I was half dead.” “Quite right, girl,”Mr. Gordon said, pleased by his daughter's awareness of the value of money. He turned to his wife again and said, “She's right. She was only half dead. Give him fifty cents.”

    Nola (August 21, 1974 -November 22, 2015) was a northern white rhino(犀牛) who lived at the San Diego Zoo Safari Park near Escondido, California. At her death, she was one of only four remaining northern white rhinos in the world. The other three lived in Kenya. World Rhino Day, held on September 2, is to raise awareness(意识) of the less than 30,000 other rhinos left on Earth.

    “Rhinos need our help today, not tomorrow,” Nola's lead keeper Jane Kennedy said. “Last year we lost over 1,200 rhinos just in South Africa. If we continue to lose more than 1,000 rhinos a year, in 10 to 20 years all the rhinos on the planet will be gone.”

    “Unfortunately, most animals are in danger of dying out because of humans,” Kennedy says.“ Humans have either poached animals, or because there are over seven billion of us, we've taken up too much of the world's resources ”. Poachers illegally hunt rhinos for their horns. They sell the horns for thousands of dollars per pound, to be used for art, jewelry, and decorations. Experts believe that one rhino is poached every eight hours.

    In 1975, the San Diego Zoo Institute for Conservation Research started the Frozen Zoo, a program through which researchers have collected cell (细胞) samples from more than 8,000 different types of animals, including the northern white rhino. Scientists hope that by studying the rhino cells, they will get greater understanding of it, and will find ways to increase its numbers.

    Jane Kennedy describes World Rhino Day as “a celebration of rhinos along with an awareness campaign for everybody across the world to know that rhinos need our help.” At the San Diego Zoo, children and adults are welcome to visit and speak with zookeepers to learn about rhinos. But you don't have to live in San Diego to celebrate World Rhino Day. It is observed around the world, with zoos and wildlife parks holding special events and programs to teach people about rhinos, and enable them to see the animals up close. For more information, go to www.worldrhinoday.org.

    After decades of cat-and-mouse between athletes and the word anti-doping agency (WADA), athletes found what they must have believed to be the ultimate (终极的) doping agent: their own blood. To enhance athletic performance with your own blood, you draw your blood and store it in a freezer. Your body compensates by creating more blood. Then, months later, just before a competition, you can re-inject (注射) the old blood for a boost. As the red-blood-cell count goes up, so does an athlete's ability to absorb oxygen. The more oxygen you get with each breath, the more energy your body is able to bum and the better you are able to perform.

    Although the enhancement is small compared to actual drugs, it can be the difference between a gold medal and a silver medal. Best of all, "extra blood" was never something WADA tested for.

    But WADA wasn't going to sit by and be fooled. What it came up with in response might be a solution to stop doping once and for all: an athlete biological passport (ABP). The idea is to record some biological features of an athlete through testing done at regular intervals. The biological passport's partial implementation (实施)—recording blood and steroid levels—began in January 2014.

    When all necessary biological features are finally combined, WADA will no longer need to worry about finding new methods to detect a drug. It will only have to detect (检测) resulting changes in the body. In the case of blood doping, if the athlete's normal red-blood-cell count is, say, 47%, but then is found to be 51% after a competition, cheating may have been involved.

    WADA is confident that the biological passport could even prevent genetic changes—the ultimate, ever-lasting enhancement—which are surely coming next. If an athlete inserts a performance enhancing gene, it will probably leave detectable changes in the body, that would differ from the athlete's feature in the biological passport.