Jack threw some papers on my desk and looked at me angrily. “What's wrong?” I asked. “Next time you want to change anything, ask me first,” he shouted and left.

    “How dare he treat me like that?” I thought. I had just changed one long sentence, and correct grammar—something I thought I was paid to do. In fact I had been warned. On the first day one of  my workmates took me aside and reminded me of his temper. As the weeks went by, I came to look down on Jack.

    One day Jack's other papers left me in tears so I stormed into his office angrily. “What?” he asked.

    Suddenly I knew what I must do. After all, he earned it. “Jack, the way you've been treating me is wrong. I've never had anyone speak to me that way. As a professional, it's wrong for me to allow it to continue,” I said. Jack smiled nervously, “Susan, I make you a promise that I will be a friend. I will treat you as you should be treated, with respect and kindness,” he said. With these words, I left.

    Jack avoided me the rest of the week, and never questioned my work again. I brought cookies to the office one day and left some on his desk. Another day I left a note: “Hope your day is going great.” Over the next few weeks, Jack reappeared , but there were no more Jack's papers. One year later I discovered I had breast cancer, and was scared. The statistics (统计数字) were not great for my long-term survival.

    On the last day of my hospital stay, Jack came and silently handed me a bundle with several bulbs inside. “Tulips (郁金香) ,” he said. I smiled, not understanding. He cleared his throat. “If you plant them when you get home, they'll come up next spring. I think you will be there to see them when they come up.” Tears clouded my eyes and I whispered: “Thank you.”Jack held my hands firmly, saying, “You are welcome. You can't see it now, but next spring you will see the colors I picked out for you.”

    I have seen those red and white striped（有条纹的） tulips push through the soil every spring for over ten years now. This past September the doctor declared me cured. At a moment when I was praying for just the right word, a man with very few words said all the right things. After all, that's what friends do.

    This activity will melt away the pounds, build your body and leave you on an emotional high. Yet the form of exercise, the fitness trend of the year, does not require gym membership or a personal trainer. All you need to do is walk.

    “Walking is a refreshing alternative to complicated aerobic ( 氧) routines and overpriced gym membership,” says personal trainer Lucy Knight, author of a new book on the exercise. “It is free, enjoyable and already a part of everyday life. All you need to do is correct your technique, walk faster and for longer and you will lose weight.”

    There is much evidence of the benefits of walking. Scientists at the University of Pittsburgh recently discovered that overweight people who walked briskly ( 快) for 30 to 60 minutes a day lost weight even if they didn't change any other lifestyle habits. Another American study found that people who walked for at least four hours a week gained less weight than couch potatoes as they got older. Researchers at the University of Massachusetts medical school found that people who walked every day had 25 percent fewer colds than those who sat a lot. Best of all, walking makes you feel good about yourself. “For people suffering from depression, walking three to four times a week for 30 minutes has been shown to lift their mood,” says Knight.

    But how to walk your way to weight loss and wellness? Health experts recommend that we should walk 10,000 steps a day to stay healthy. Actually you would probably need to walk at least 16,000 steps a day to lose weight. “Your workout plans depend on your level of fitness. You should aim to progress by increasing your walking time by five minutes every two weeks, and walk a bit faster. In just three months, the results should speak for themselves,” says Knight.

    One of the most important things in the world is friendship. In order to have friends, you have to be a friend. But how can you be a good friend at school？

Listen﹣Listen when they are talking. Don't say anything unless they ask you a question. Sometimes it's not necessary for you to have anything to say; they just need someone to talk to about their feelings.

    Help them﹣If your friend is ever in need of something, be there to help them. You should try to put them first, but make sure you don't do everything they want you to do. Try to take an extra pencil or pen with you to classes in case they forget one. Have a little extra money in your pocket in case they forget something they need.

    Be there for them﹣Be there for your friends to help make them feel better in hard times. Marilyn Monroe, a famous U.S. actor, once said, "I often make mistakes. Sometimes I am out of control, but if you can't stay with me at my worst, you are sure not to deserve to be with me at my best." Always remember this! If you don't want to stay with your friends when they're in hard times, then you don't deserve to be with them when they're having a good time!

    Make plans﹣Try to make plans with your friends. Go shopping, go for ice cream, have a party, go to a movie and so on. Take time to know each other even better by doing something you both enjoy. By planning things together, you both can have a good time. And you'll remember these things when you're all old!

    On Thursday night my two adult children took us out to dinner as our daughter lives in Bathurst and she will be there for Father's Day with her husband's side of the family. Two of our grandchildren were able to join us.

    Having pre-celebrated my Father's Day and it being on our minds, my wife asked this question only this morning:

    "Do you remember anything about your father?"

    While this subject had come up before, however, the question had not been put so bluntly(直率的). I answered "No. My only memory is of the few photos outside." You see, my father died when I was only four years old.

    Many people have lost their father early in life and it is easy to feel somewhat sorry for having to deal with such a situation, especially when the death has occurred when you are at an early age. On reflection, I think I do not remember anything because he passed away when he was a member of the Royal Australian Air Force. He was a Corporal(下士) doing land based duties, however, a medical condition took his life. It was 1942.

    The 2nd World War was in full battle and Australia was being attacked. My Mum and I with my younger brother, were living with my grandparents and I can only imagine the emotional circumstances that existed in the household at that time. Probably not something that would leave a memory.

    What I would like to say at this time, as the question is often asked, "What did you learn from your father?" The thing I learnt from his passing, at the age of 28, is a love of life. What I do remember is growing up wondering if I would live to his age, and after I did, thinking each year the bonus(津贴) of life I had been blessed with when compared to my father.

    I have sometimes felt disappointment in not knowing my father but life has moved on. However, can I say to those who do have fathers, celebrate today with him and return him all the love and happiness he has given to you.

Yesterday, I went to the bookstore to pick up a present for my mother's upcoming birthday. I found one of the books I wanted, but not the other one my mother had discussed with me the other day. When I went to pay. I asked the clerk behind the counter if I could order the second book.

A lady was standing in line behind me at the checkout. The clerk said she could order the book. but asked if I would mind letting the lady behind me pay for her purchases first. The lady behind me said no and that it was fine to wait.

It took nearly 15 minutes to put my order through! The lady behind me chatted agreeably with us for the entire time. When it finally came time for me to pay, I placed two $10 off cards on the counter. The clerk informed me the offer was only valid(有效) for the book I was purchasing in-store and wouldn't work for the book I'd ordered. This meant that I'd have one $ 10 card left.

"You can come back and purchase another book." the clerk smiled. "The offer is valid until the end of the week."

I thought about this for a millisecond and then turned around to face the lady behind me who'd been so patient, kind, and charming through the very long wait at the checkout. "Here." I gave her the $10 off card. She was very surprised and said. "Really?"

The gift didn't cost me anything. I knew I wouldn't be back before the end of the week and it rewarded someone whose attitude left a smile in my heart. Most definitely a win-win moment.

After a busy morning, lunch can feel like just the pick-me-up you need-but sometimes the meal that you thought would energize you is the very thing that makes you want to nap at your desk.

Feeling tired after lunch, or post-meals in general, is known as postprandial somnolence—or, colloquially, the food coma.

Part of this phenomenon is due to basic physiology (生理学): When humans eat, most of our blood goes to the digestive organs to process the food, said Sandra Arévalo, director of community health and wellness at Montefiore Nyack Hospital in New York state.

The tendency to get tired after eating isn't inherently suggestive of something amiss (出错的). But there can be additional factors that worsen this natural response, making getting through the rest of the workday or any activities feel like a slog. Here's what to watch out for and how to make adjustments.

When it comes to why you feel overly tired after eating, a common cause is consuming meals that are heavy in terms of quantity or quality. Not eating breakfast can lead to overindulging later in the day if excessive (过度的) hunger makes controlling your appetite difficult, Arévalo said.

Sometimes, however, the makeup of certain foods can contribute to tiredness. Fats are the hardest nutrient to digest because their molecules are much larger than those of protein or carbs, said Julie Stefanski, a spokesperson for the Academy of Nutrition and Dietetics. If you had a meal high in fat—such as fried foods or pizza—that could make you feel tired. Meals high in added sugar or refined or highly processed carbohydrates can have the same effect.

The fiber in so-called whole foods like corns slows the absorption of sugar into the body, which means they don't cause blood sugar or insulin spikes and instead give you more stable, lasting energy, said Kristin Kirkpatrick, a registered dietitian at the Cleveland Clinic.

"A five-minute walk or something helps to improve circulation and alertness (机敏), as well," Arévalo said.