Summer is the season to dive into new activities and relax. And right now is the time to make sure that you're ready for the great outdoors, the holiday planning and travel, and the bathing suit beach days.

    If you want to lose weight before summer, concentrate on dropping no more than a pound or two a week.{#blank#}1{#/blank#} And when you trouble yourself, sooner or later you，re going to gain it back. Operate on a 500-calorie-a-day deficit (亏损).{#blank#}2{#/blank#} So if you cut 500 calories a day for seven days straight, you'll lose a pound a week right there.

    Operating at a decrease of 500 calories a day should involve both eating less and moving more. For example, you could consume 300 fewer calories and bum 200 extra per day.

    Include both healthy eating and exercise in your weight-loss plan, and break the 500-calorie goal into small groups to make it more reachable.{#blank#}3{#/blank#}

    To cut 100 calories:{#blank#}4{#/blank#} Have vegetable pizza instead of pepperoni (意大利辣香肠). Use our Nutritional Needs Calculator to determine how many daily calories you should consume in order to lose, gain, or maintain your healthy goal weight. Once you've reached your goal, recalculate your nutritional needs for keeping extra weight off all summer long.

    To burn 100 calories: spend 15 minutes biking. {#blank#}5{#/blank#} Spend 20 minutes gardening. Keep on exercising at least 30 minutes daily a week. Reading food labels and counting calories or writing down what and when you eat can give you more control as well.

A. Here are some simple ways to get there.

B. Walk or run one mile.

C. A pound is 3,500 calories.

D. It is okay to have some snacks between your meals.

E. You should always make sure you get a lot of sleep.

F. Anything more than that usually means you're troubling yourself.

G. Eat a chicken breast without the skin.

    There are lots of insects that farmers hate. But there also are some they like. They protect crops against damage from other insects. A good example is the lady beetle, which is also known as the ladybug(瓢虫)．

    Lady beetles are a natural control for aphids(蚜虫). Lady beetles are red, orange or black. They often have black spots, though some have light colored spots. Different kinds of lady beetles have different numbers of spots. There are lady beetles with four, five, seven and fourteen spots.

    Many of the well-known kinds of lady beetles come from Asia or Europe. They now are common throughout the United States.

    American scientists imported one kind of lady beetle, the multicolored Asian lady beetle, as early as 1916. They released them as an attempt to control some kinds of insects. Over the years, the beetle has become established, possibly helped by some that arrived with imported plants on ships.

    Experts say over 450 kinds of lady beetles are found in North America. Some are native to the area. Others have been brought from other places. Almost all are helpful to farmers.

    The Asian lady beetles now in the United States probably came from Japan. The Asian lady beetle eats aphids that damage crops like soybeans, fruits and berries.

    In the southern United States, Asian lady beetles have reduced the need for farmers to use reskilling poisons on pecan trees. This popular tree nut suffers from aphids and other pests that the lady beetles eat.

    But some people say the Asian lady beetle has itself become a pest. They worry that the lady beetles may eat their late autumn fruit crops.

    Experts say Asian lady beetles may appear in large numbers in some years. But they say the insects are too helpful to be considered as pests.

    Three years ago when I was still in the university, I also worked at a restaurant.

    An old man named Mr. Candido Filio was one of our regular customers at the restaurant. He was one of the most intelligent people I've ever known.

    Every Sunday the Philippine Star Newspaper had a special page for word puzzles and among his peers (同龄人), Mr. Filio held the record for solving all the puzzles in less than five minutes. He encouraged me to solve them too and for months and months, I did my best to beat him but failed.

    Then one Sunday, I did it! I was able to complete them before anyone else. Everyone cheered for me. He came up to me with a smile and said, "No one has ever beaten me before. You're the first. I'll have a prize for you tomorrow."

    The next day, he gave me a special Scrabble (拼字游戏) set. I would have never been able to afford one like that by myself. Then he said to me, "Kate, what do you think is man's final goal in life? Happiness, isn't it? You are happy and that should be considered as a success. Many people spend a lifetime searching for that. Be thankful that you have found it." I looked at him and knew that my life had changed, probably forever. He must have known that I always felt sad about not having much money.

    He encouraged me to learn the game and love words. And true to his words, I was never able to beat him again.

    In the four months since I last posted articles on my blog, I've been spending a lot of time studying Chinese. I wanted to pass the HSK. From the beginning of my program, the HSK was the end goal of my Chinese learning this year. Luckily, I passed it and now I have one and a half months to go home and stay with my family.

It's really exciting to learn Chinese in an environment where I can study very fast. What's more, I can see my own progress in different ways. When I got here eight and a half months ago, I only knew a few of the 150 words tested in the HSK 1.However, until now, I've taken and passed the 2500­word HSK 5.

    I remember a time around January. I thought my Chinese had reached the point where I was comfortable in my day­to­day conversations. So my progress would slow down greatly. However, it turned out that I was totally wrong. The conversations I can have now far surpass(超过) the ones I was having in January.

    Today I hit a language­learning landmark(里程碑) that was particularly exciting for me: I finished reading Harry Potter and the Sorcerer's Stone in Chinese. It might not seem that exciting, but it was for me because it's the first full book I've read in Chinese. And it's the third language I've read Harry Potter in. I'm especially proud because I spent about seven months reading the first 35 pages, but in the last month and a half, I managed to read about 150 pages. My next challenge is to read a novel written by a Chinese author, rather than one that I've already read many times in English!

    Hopefully, I'll be able to keep up my language­learning progress over the next month and a half, because I know I'll probably never have another opportunity to learn a language like this.

    Do you want to learn a new language？If you do, go to the country where people speak it and learn it from the locals.

Lying awake for hours before falling asleep is a common problem. Even if you can finally fall asleep, taking too long to fall asleep can lead to too few hours of sleep altogether. {#blank#}1{#/blank#} So people having trouble falling asleep always wonder how they can sleep well. 

Parents know from experience that gentle music can help babies fall asleep. Science supports this, showing that children of all ages, from babies to elementary school children, sleep better after listening to comfortable music. Fortunately, children aren't the only ones who can benefit from gentle music before bedtime. {#blank#}2{#/blank#}

Listening to music likely improves sleep for more than one reason. Music can promote sleep directly by affecting your physiology (生理机能). {#blank#}3{#/blank#}Besides, it can also promote sleep by becoming a healthy bedtime habit. Many people can't fall asleep quickly because stressful and worrying thoughts keep them awake at night. By listening to music, the mind has something else to focus on. With time, the practice of listening to music at bedtime becomes more effective as the brain positively associates music with sleep. 

{#blank#}4{#/blank#} Studies have looked at many types of music and playlists but there isn't a clear answer about the best music for sleep. What we do know is that researchers have typically used either a self-made playlist or one that has been designed especially with sleep in mind. One of the most important things on how music affects a person's body is their own musical preferences. {#blank#}5{#/blank#} For those who don't want to design their own playlist, online music services have stepped in and usually offer playlists for sleep or relaxation.

A．It can guarantee sufficient sleep.

B．It's natural to wonder about the best type of music for sleep.

C．The quality and quantity of our sleep become poor as we age.

D．Listening to music can reduce your stress and inspire positive feelings.

E．This can have a serious effect on a person's quality of life if it continues.

F．People across age groups report better sleep quality after listening to soft music.

G．Useful personal playlists may include relaxing songs that have helped with sleep in the past.