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 (额外的) pencil or pen with you to classes in case (以防) they forget one. Have a little extra money in your pocket in case they forget something they need.

    Be there for them — Try to make something for your friend to help make them feel better in hard times. Making cards and encouraging them are among the nicest things you can do for a friend. 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 (值得) 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!

    It is generally believed that humans can't live without sleep. As any person suffering from lack of sleep knows, dark circles under the eyes usually stand out after a bad night's sleep.

    But why do people get these dark eye bags? The answer is both genetic (that is, relating to your DNA) and environmental (a result of your everyday living, such as rubbing your eyes or getting too little sleep), said Dr. Carol Clinton, a skin-care researcher in Dublin, Ohio.

    But “the biggest reason is genes,” Clinton told Live Science. Eye bags are generally more noticeable in people who, because of genes, have thin or pale skin. When people are tired or very nervous, blood circulation in the eye area becomes slow, allowing blood to pool there, Clinton said. Capillaries（毛细血管）stand out, leading to dark eye circles, she said.

    Besides, eye bags result from eyes' fat moving forward. An age-connected increase in fat beneath the eyeballs leads to eye bags. “Anyway, when your eyes' fat is moving forward, you may think about having an operation in that area,” Clinton said, “A person can get 9 hours of sleep a night, but still have eye bags because of a genetic development.”

    In other cases, environmental problems cause eye bags. For example, allergies（过敏）—especially seasonal allergies—can cause capillaries to stand out. Getting too much sun can also damage and thin the skin, making dark circles under the eyes easy to see. Besides, eating salty foods can cause the body to hold more water, which makes eye bags worse, according to the Mayo Clinic.

    Four years ago your friends congratulated you and your father talked big continuously. Four years ago you walked among the gothic towers and weathered traditions that sew our community together. But what's next, will I make friends, or I will measure up? And maybe you quietly wondered why a place like Yale, a place that sparked the drive of presidents, a place that raised the world-famous scholars, a place that trained Pulitzer Prize winners, would ever want you? I hope you had these questions because otherwise I might have embarrassed myself. I admit I asked all of these and more.

    I took an unconventional path to Yale. Five years ago I was working the evening shift at a clothing store in the suburbs of Virginia. My family had moved every year for the past five years and our finances were so consumed that retirement was not a possibility. Worse yet, my son was a junior at an Ivy League college in New Jersey and hearing about his privileged friends often reminded me of all the things I wanted to give him but couldn't.

    When I told him this he relied, “If you really want to spoil me, spoil yourself. ”Then he took my hands and told me I had a brilliant mind and deserved better than everything I had ever known.

    That summer I started community college while working full-time. Education was my second chance. I awoke my curiosity, vitality( 活力) and dignity that I never knew I could feel. When I read Eliot, Miller and Morrison, it was as if I were the first person to have ever read them, as if they were secret insights into the human soul and situations and I knew I couldn't stop.

    Walking among these gothic towers, among these traditions, and among this brilliant, vibrant and unapologetically eclectic Class of 2014 has been inspiring. Whether debating issues in class, or chatting over coffee, I have enjoyed, learned and loved every moment I have shared with you. You have made me a better person and I only hoped I have helped in some way to do the same for you.

    And yet even now this is dreamlike. Four years ago I was convinced no one would want me, I wouldn't measure up and as far as knowing what was next, I supposed I had resigned myself to more of the same. But I've come to learn that nothing great can really be accomplished without a healthy dose of terror. No one ever wrote epic(史诗般的) poems, built monuments or told bedtime stories about people who played it safe.

    I was terrified when I came to Yale. A big part of me thought I wasn't good enough. But a big part of life is ignoring the naysayers(反对者) especially the one inside you. Most people are stopped from doing great things by no one but themselves. I learned to tell myself to shut up. Sometimes in the mirror in the morning and others times in the dark before I went to bed. I came to realize once I could overcome my own fear I could overcome just about anything. If you haven't felt this yet I recommended it: it's the greatest joy you'll ever know.

    You've likely all met your own fear and misgivings(担忧、害怕). I charge you to tell that voice to shut up when necessary because in the end your greatness will not be about IQ but about the sincerity of your ambitions, the toughness of your character and your unwillingness to compromise in the face of difficulty, fear and uncertainty.

    And should someone tell you that it can't be done, or you're not good enough or it's not worth the trouble? Should others ask you to take the safe route, or stick to the path of least resistance? Should people say it's too late or your dreams are impractical? Look them in the eye, laugh a little and let them know “Nothing is impossible”.

    A new study suggests climate conditions in the Sahara Desert, one of hottest, driest and most deserted areas in the world, have changed from wet to dry a about every 20,000 years.

    But previous evidence has suggested the Sahara did not always experience such extreme heat and dry conditions. At times, the Sahara Ranged to a very wet climate. This permitted plants and animals to develop and grow and led to the creation of human settlements. Now, they have discovered more evidence, which, the lead researcher David Mc Gee says, supports the idea that the Sahara's climate kept changing between wet and dry about every 20,000, years.

    McGee reported these climate changes were mainly driven by changes in the Earth's(地轴)as the planet travels round the sun .This process affects the amount of sunlight between seasons. Every 20,000 years the Earth receives more strong summer sunlight. When the Earth's axis changes again, the amount of sunlight is reduced. This season change happened continuously every 20,000 years. The other part of the season produced rainy conditions, resulting in a wetter, greener, plant-rich environment. When the rainy activity weakens, the climate becomes hot and dry, like the Sahara remains today.

    The scientists based their research on dust collected from ocean sediment(沉积物)in the Atlantic Ocean bottom off the coast of West Africa. The dust contained layers (层)of ancient sediment built up over millions of years. Each layer could contain traces of Saharan dust as well as the remains of life forms. This information was used to assess over what time period the dust had built up. This led to the overall finding that the Saharan changes from wet to dry climates happened every 20,000 years.

David McGee said that today we only see the Sahara Desert as an extremely deserted and "inhospitable" place. The new study suggests that the area's climate has changes between grasslands and a much wetter environment, and back to dry climates, even over the last quarter million years. McGee says he thinks the latest research can be valuable in studying the Sahara's history as it relates to human settlement.

    Do you want to do some volunteer work while exploring Africa? Then join in our 21-Day Flagship Program. Step onto the flat, sandy land of Ghana, and you'll immediately hear the laughter of children everywhere. This laughter will be the constant (常数，恒量）of your trip and a steady source of energy while you volunteer among one of Africa s kind communities.

    Community Service

    Volunteer in primary schools, working with children of different ages to help improve their English skills, tutor(担任...的家教) those who might be falling behind and contribute to each school's needs, including making improvements to the facilities(设施，设备). Split your time between teaching and campus refurbishment (翻修) projects to serve every aspect of the school, and learn all about education in Ghana.

    Hands-on Learning

    Participate in workshops such as batik cloth dyeing (蜡染), drumming, dancing and crash courses in the native language, Ewe or Krobo. You'll be given a Ghanaian name by the local chief of your village, and visit a seamstress (女裁缝) to have custom clothing made out of colorful fabrics you purchase(购买). On the 21-Day Flagship Program, you'll hear about the nation's history as a center of the slave trade, and visit Fort Prinzenstein to truly understand the significance of this topic.

    Adventure

    You'll also experience the natural surroundings of Ghana with a beautiful waterfall hike: On your 21-Day Flagship Program, go on a two-night trip where you'll get to visit a monkey shelter.

    Lodging

    Global Leadership Adventures (GLA) operates two Home Bases for the 21-day program. Both are located outside of the capital city of Accra in rural village settings. Accommodations are basic, but clean and safe. Students sleep in rooms with roommates, and have access to shared bathrooms with cold-water showers.

    Dates

    June 26-July 16, 2019

    July 9-July 29, 2019

    July 20-August9, 2019

    Duration: 21 days

    Tuition: $5,399

    Community Service Hours: 60

    For more information, please call 1-858-771-0645 or send an email to info@experiencegla.com.

We are what we eat. That is an old expression, but one worth knowing. A recent look at diets around the world shows that people who eat healthy food—and not too much of it—live longer. But which areas of the world have the best diets？Researchers found that foods in some of the healthiest diets—Mediterranean, New Nordic, Japanese and French—may be very different, but they are all heavy on local, seasonal and limit processed foods, which are high in vegetables and seafood and low in red meat.

Mediterranean diet contains lots of fruits, vegetables, whole grains, nuts and olive oil. The diet has proper amounts of fish and poultry (禽肉). Red meat and foods high in sugar and salt are not big parts of this diet.

New Nordic diet has whole grains like oats and rye, vegetables such as carrots, broccoli and eggs, seafood, fruits, oil, low­fat milk and cheese. Very sugary desserts are not common in this diet.

Japanese people are some of the longest­living people on the planet, with women up to 87 years old and men up to 80. The Japanese diet is the reason for such lengths of life. The diet has many foods that are low in calories and high in nutrients. Japanese people eat a lot of seaweed, tofu, rice, vegetables and fish. The tradition there is to stop eating when your stomach feels 80 percent full.

However, French people eat fatty foods but do not get fat. And they live a long time. This phenomenon is called the "French Paradox". The reason why the French eat fatty foods without getting fat may be simple. They eat less. Serving sizes in French restaurants and in products sold in stores are smaller than those in most countries. And generally speaking, most French people do not snack. This means they do not eat food between meals.