Today, we know that the role of vitamins and minerals goes way beyond the prevention of deficiency diseases (维生素缺乏症) to actually preventing cancer and heart disease, the most fearsome killers of our time. With this knowledge has come the widespread call for nutritional supplementation (营养补充) — and a confusing group of vitamin, mineral, and supplements lining the supermarket shelves.

    Far from contributing to better health, however, nutritional supplements threaten to turn a scientific breakthrough into a nutritional disaster.

    Promoters of vitamins and minerals — especially vitamins A, C, and E— would have consumers believe that the little vitamin pill in the bottle is all they need for good health. Take your vitamins in the morning, and you're covered. It's okay to eat fast foods for the rest of the day or skip meals to achieve today's fashionably skinny look. But vitamins and minerals are only one part of the nutritional puzzle. A diet rich in fiber (纤维) and balanced in carbohydrates and protein is essential for good health. You can't get these things from a nutritional supplement. The focus on vitamin and mineral supplements may actually be robbing us of the full nutrition we seek.

    And no supplement can compare to the quality of nutrition found in natural sources. For example, our bodies turn carotenes (胡萝卜素) from plant foods into vitamin A. Many supplements contain a single carotene, but natural sources are rich in many different carotenes. Many supplements contain a form of vitamin E that is made from chemicals, when natural vitamin E is more readily absorbed and used by the body. And science is still discovering the wealth of nutrients in foods.

    You'd be hard-pressed to find a supplement as nutritionally comprehensive and powerful as a balanced diet. Even if you could, you'd pay much more than if you got the same nutritional value from natural sources.

    But perhaps the greatest danger presented by nutritional supplements comes from the very real risks presented by self-medication. Anyone can walk into the market and buy as many different supplements as desired. The reported benefits of high dosages of certain nutrients have led some people to believe that the more the better. Many take several vitamin and mineral supplements without regard to possible consequences.

    Surprising new research suggests that vitamin C pills may speed up hardening of the arteries, the underlying cause of heart attacks. Researchers said their findings support the recommendations of health organizations, which urge people to avoid high doses of supplements and to get their nutrients from food instead.

    As appealing as they're made to sound, nutritional supplements are danger in disguise. If you're looking for good health, don't look on the supplement shelves of your supermarket. Look in the produce section instead.

    You may not know a lot of people when you start high school. Maybe your friends from middle school are going to a different high school. Even if you know other freshmen(新生), you still feel nervous that you don't know any upper-classmen. How are you going to make friends among this sea of unknown faces?

    Most high schools hold a freshman orientation(训练) before school actually starts. These are helpful not only because you learn your way around the building and get to meet some of your teachers, but you also get to meet fellow freshmen. That way, when you show up on your first day of school, you may already recognize a few familiar faces.

    When you talk to people at orientation, you'll probably find that a lot of them are feeling just like you are. They're all new to the school and don't know what to expect. Talking about a common concern with your classmates can help you develop friendships.

    The work in high school is something freshmen are probably worried about. The work in high school builds on what you learned in middle school, giving you a more advanced knowledge of many subjects. So you may find you have more work to do or that it's a bit more challenging. If you ever find your work too difficult, teachers can give you extra help.

    High school also has more after-school activities than middle school did, such as clubs, music and theater groups and sports teams. This is a good time to explore your interests and try new things.

    Middle school taught you the basics of academics, time management, and social skills while providing you with a little extra support and guidance. High school gives you the chance to learn how to be more independent and responsible.

    In England, people are fond of sport. In other words, lots of English people like the idea of sport and watch sport on TV. But the number who take part in sport is quite small. On the whole, English people prefer to be fat rather than be thin.

    The most popular sport in England is football. Football is played on Saturday afternoon in most towns and the supporters of a certain team will travel from one end of the country to the other to see their team play. There are four divisions(级别) of the football league. Not surprisingly the best teams are in the first division. But the best supporters are often in the fourth division. You have to be a good supporter to watch the fourth division football!

    Many other sports are also played in England, such as golf, in which you try to knock a ball into a hole; basketball, in which you try to get a ball through a net; tennis, in which you try to hit a ball so that your opponent(对手) can not hit it. As you see, if the ball had not been invented, there would have been no sport.

    Actually, that is not quite true. Athletics(田径) isn't played with a ball, nor horse-racing. Perhaps that is why they are not as popular as football!

    For the past 15years, factory owner Kamal Parmar has been running an after-school program for slum kids in Ahmedabad, India, helping them with basic skills like reading and writing and even preparing for their school tests.

    Parmar's story began one afternoon 15 years ago. He stopped a few kids returning home from the local school and took their exam paper and asked them a few questions. Shockingly, he made a shocking discovery--the students, even the older ones, knew nothing about reading except the alphabet. And that left him thinking that something should be done for these children.

    So he invited the kids to visit his workshop every evening, where he set up a temporary classroom with metal desks. The shabby school started off with 10 students. Today, the Footpath School has a total of 155 students and many of the kids that Parmar has taught in the past 15yearshav e gone to attend college and build successful careers.

    Despite having studied only till the seventh grade, he has been able to teach the kids by inventing creative techniques. He asks them to read first and then to form questions on their own and read them out. In this way, many kids learn all seven subjects in six months.

    Parmar's family are very supportive of his project and are proud to see how much of an impact he has had on the kids. His students love him. Ten of his ex-students are currently serving as teachers at the school and he doesn't have to employ any teachers.

    For those who are inspired by his story, but can't actually volunteer at school, Parmar has a simple piece of ads ice: “Try to educate just one child a year, and see the difference it makes to the society.”

    Four books that will change your life

    If you're already working 9-5, you might not have much time to read. With the Blinkist app, you can get the key information from the best nonfiction books in minutes, not hours or days. Start with the four most-read titles on self-improvement.

    Thirteen Things Mentally Strong People Don't Do by Amy Morin

    You can't escape misfortune in life. But you can change how you respond to it. Do you struggle to get over your failures? Or live with things out of your control? Getting over these troubles can have a great influence on your everyday life, Morin shares how her most successful therapy（治疗）patients overcame these difficulties.

    How to Stop Worrying and Start Living by Dale Carnegie

    Ever wondered why you can't stop worrying about something? No matter how hard you try, do you focus on the same issue? By defining the source of your stress, you can get over it once and for all. Camegie came up with an effective way that helps you deal with any over-thinking situation.

    Finding Your Element by Ken Rotoinson

    Society often encourages us to follow a certain linear plan. Everyone has a passion. If you don't know what yours is, it just means you haven't discovered it yet. Or perhaps you have, buth disappeared early in life. Find out how you can break free of society's strict rules and find your calling in life.

    Emotional Intelligence by Daniel Goleman

    Did you know if your pulse rate rises above 100 bpm, you're considered too emotional to think rationally（理智地）? You probably let feelings cloud your judgment more often than you know. Goleman explains how you can avoid letting your emotions rule you and make better decisions in life.

    Imagine this: You're at the movies seeing the latest box-office hit. The leading actor chases down the film's bad guy before winning over the beautiful leading lady. What does he do next? He sucks on a cigarette.

    What's wrong with this picture? Doesn't the beautiful woman see her hero's yellow teeth? Doesn't she smell his smoky breath? And wouldn't the good guy have trouble chasing, since smoking causes a person to cough?

    But you don't see any of that when someone smokes cigarettes in the movies. And there is a lot of smoking in movies. Actors light up in more than 50 percent of youth-rated (G, PG, PG-13) movies, according to the American Legacy Foundation, which aims to put an end to smoking among young people. That means that Hollywood is showing 14 billion images of smoking to young people every year.

    All that exposure to on-screen smoking can influence teens to smoke. The Center for Disease Control and Prevention (CDC) argues that 44 percent of teens who begin smoking do so because they've seen smoking in movies. The CDC reports that teens are two to three times more likely to start smoking after seeing repeated smoking scenes in movies than teens who are lightly exposed to smoking in movies.

    Several organizations are working to remove smoking in youth-rated movies. And adults are not the only ones who care about this issue. Many teens are actively involved. Livia Clandorf, 16, of Chatham, New York, is a member of Reality Check, an organization that educates teens about what it considers to be the manipulative(巧妙处理的) practices of tobacco companies. Livia participated in an event called a "movie stomp(跺脚)". Reality Check rents out a movie theater and screens a youth-rated film that shows smoking, they stomp their feet and show disapproval by shouting “boo”.