How Teens Can Stay Fit

    Any type of regular, physical activity can improve your fitness and your health. Doing physical exercise is easy, but the difficult thing is that you keep moving! {#blank#}1{#/blank#}, like brushing your teeth, eating, and sleeping. It can be in gym class, joining a sports team, or working out on your own. Keep the following tips in mind:

    {#blank#}2{#/blank#}. A good mental attitude is important. Find an activity that you think is fun. You are more likely to keep with it if you choose something you like. A lot of people find it's more fun to exercise with someone else, so see if you can find a friend or family member to be active with you.

    Take it one step at a time. {#blank#}3{#/blank#}. For example, walk or ride your bike to school or to a friend's house instead of getting a ride. Get on or off the bus several blocks away and walk the rest of the way. Use the stairs instead of taking the elevator or escalator.

    Get your heart pumping(跳动). Whatever you choose, make sure it includes aerobic(有氧的) activity that makes you breathe harder and increases your heart rate. This is the best type of exercise because it increases your fitness level and makes your heart and lungs work better. {#blank#}4{#/blank#}. Examples of aerobic activities are basketball, running, or swimming.

    Don't forget to warm up with some easy exercises or stretching(拉伸) before you do any physical activity. {#blank#}5{#/blank#}. Stretching makes your muscles and joints more flexible too. It is also important to stretch out after you exercise to cool down your muscles.

A. It also burns off body fat

B. Stay positive and have fun

C. Physical exercise can help prevent diseases

D. Small changes can add up to better fitness

E. Exercise should be a regular part of your day

F. This warms your muscles up and may help protect against injury

G. Do the activity as often as possible, but don't exercise to the point of pain.

    Electronic sensors built into paper could be used in a range of ways from information storage to touch screens and more.

    Electronic sensors built into cartons（纸盒）may make it easier to tell when it's time to throw out rotten milk or orange juice. And that's just the start. At least that's the goal for researchers working on putting electronics into paper. They're trying to figure out how to combine the flexibility, low-cost and recyclability of paper with the information-carrying ability of electronics.

Daniel Torbjork, a physics graduate student in Finland, has been working on the problem. He's published a review of the field in the journal Advanced Materials.

    Much research has been focused in this area. While most electronic applications require patterned conducting structures, conductive paper could be used in applications such as energy storage devices, sensors, electric heaters and others, according to Torbjork.

     “You could even have some interactive functions in magazines,” Torbjork said, “You could put a simple game in a package. If you want a touch screen, press a button and then something happen. Sensors in paper could tell us when something has gone bad.”

    Additional applications, such as information storage and security paper, have been suggested for magnetic papers containing magnetite. In Massachusetts, researchers have figured out how to post a video of such a device put into a paper airplane.

    German researchers have also put electronic chips in paper bank notes to defend counter-feiters（造伪币者）. Paper is a good material but printing electronics also requires low-cost manufacturing. As many US and European paper makers lose market share to cheaper paper from China, these big paper companies are looking for added value products. That's where electronic paper devices could make a difference.

    “The major obstacles are paper's large surface roughness and chemical impurities.” Torbjork says. But others in the field think that electronic sensors in paper are still far from the consumer marketplace.

    “I don't think it's going to happen.” said Roy Horgan. “You need a conductive surface. It could be 10 years out. What we are looking for are solutions that you can commercialize to­day.”

    Solar Print is partnering with Italian automaker Fiat to develop a unique auto-glass with tiny photostatic cells（光电）that can capture electricity from the sun. In the meantime, using paper to conduct electricity is still a “blue-sky” project.

    “I would love to see someone prove me wrong, because that means that it's actually happening.” Horgan said. “If someone comes up with conductive paper, then that's a very interesting technology.”

    Denali National Park, Alaska

    History

    Within Denali National Park, the Toklat River will always have a special significance, as it was the location where naturalist Charles Sheldon built a cabin and was so moved that he fought to preserve the land. He moved back east and spent nine years lobbying (游说）to create Alaska's first national park.

    When to Visit

    To avoid the crowds, visit in June, but keep in mind that there are up to 21 hours of sunlight in Alaska in summer. If it seems like a bit much for your taste, try visiting in late August or September.

    If you visit to climb Mount McKinley, May and early June are the best times to climb.

    Major Attractions

    It is difficult not to see Denali's largest attraction towering 20,320 feet high. Mount McKinley can even be seen up to 70 miles away on a clear day. If you brave the climb to the top, you will be rewarded with charming views of the Alaska Range.

    Sable Pass is a prime spot to view grizzly bears. Closed to off-road foot traffic, the area is popular for bears feeding on berries, roots, and even occasionally on other mammals.

    Beginning at just below the summit of Mount McKinley, Muldrow Glacier flows 35 miles through a gorge and across the tundra. Twice in the last hundred years, the Muldrow has surged (涌动）, most recently in the winter of 1956-1957.

Accommodation

    Five campgrounds are located within the park, and many are open from late spring to early fall.Note: reservations are strongly recommended during summer. Riley Creek campground is open all year round, and all but two (Sanctuary and Wonder Lake) offer RV (可供居住的大篷车）sites.

    Also within the park are a few lodges (旅馆）—North Face Lodge, Denali Backcountry Lodge and Kentishna Roadhouse.

    Reader: For six years, I've run an office that has two employees: me and my boss. He used to be so appreciative that I didn't mind doing a little extra, but about two months ago, he started being rude and demanding. Now he even yells when I don't have time to bring his favorite wine to his home after work.

    This change started when we met a wealthy new customer, who is a huge jerk (古怪的人) -- my boss's new behavior is just like his.

    My boss is a good man; he and his family have treated me like a little sister. Is there a good way to discuss this with him?

    Karla: Sounds like your new customer has set a bad example to your boss. You need to remind your boss that you're in his corner-- but you're not his slave. My suggestions are as follows.

    Start with a simple question in a calm moment: "Is everything okay?"

    State the truth: "Until recently, I've felt like a valued teammate. But our relationship has become tense. Your expectations of me seem to have changed. Although I used to do occasional personal businesses for you as a favor, now it seems expected."

    Draw your lines: "If you think my job description needs to change or my performance is not good enough, let's discuss that. Otherwise, I need you to stop yelling at me and to respect my personal time."

    Ideally, you'll get an apology and a promise to do better. After that, it's a matter of reinforcement (加强) . If he starts yelling, look at him with a calm expression. After he cools down, restate his request and add, "Is that correct?" For the unreasonablerequest, such as fetching his favorite wine after work: "I'm afraid I can't take care of that for you." If he keeps acting like a jerk, there are bosses out there who will better respect your time and talent.

    Karla L. Miller is ready to hear your work dramas. Send your questions to wpmagazine@washpost.com.

Tips for Cooking on a Tight Schedule

    From my experience, there are three main reasons why people don't cook more often：ability, money, and time. {#blank#}1{#/blank#} Money is a topic I'll discuss another day. So today I want to give you some wisdom about how to make the most of the time you spend in the kitchen. Here are three tips for great cooking on a tight schedule:

    ⒈Think ahead. The moments when I think cooking is a pain are when I'm already hungry and there's nothing ready to eat. So think ahead of the coming week. When will you have time to cook？Do you have the right materials already？{#blank#}2{#/blank#}

    ⒉Make your time worth it. When you do find time to cook a meal, make the most of it and save yourself time later on. Are you making one loaf of bread？{#blank#}3{#/blank#} It takes around the same amount of time to make more of something. So save yourself the effort for a future meal.

    ⒊{#blank#}4{#/blank#} This may surprise you, but one of the best tools for making cooking is to try new things. It gives you the chance to hit upon new ideas and recipes that can work well with your appetite and schedule. The more you learn and the more you try, the more ability you have to take control of your food and your schedule.

    Hopefully that gives you a good start. {#blank#}5{#/blank#} And don't let a busy schedule discourage you from making some great changes in the way you eat and live!

A. Try new things.

B. Ability is easily improved.

C. Make three or four instead.

D. Understand your food better.

E. Cooking is a burden for many people.

F. Let cooking and living simply be a joy rather than a burden.

G. A little time planning ahead can save a lot of work later on.

One Canada, Two Languages

    Canada is one of the few nations in the world to have two official languages: English and French. There are 10 provinces in the country but only one of these—Quebec is known as "French Canada". This is because it was founded by French explorers while British adventurers discovered the rest.

    Canada left the British empire(帝国) in 1867 to become an independent country and English and French have been recognized as the official languages ever since.

    Most people speak English as their first language and the two national television networks broadcast in English throughout the country. Apart from in Quebec and a few places on the east coast, French television is very rare.

    The same goes for traffic signs and menus, for example, outside of Quebec, there are only a few places where you'll see traffic signs in French. In restaurants, it's almost impossible to find French on the menu unless you are in the heartland (中心地带) of French Canada. However, all products sold in Canada must, by law, have labels (标签) and instructions in both languages.

    In Canada's English-speaking provinces, official bilingualism (双语) means that students can choose to complete a special French language course. Under this program, they are taught most of their subjects in French.

    If a student begins the course in kindergarten(幼儿园) or Grade One, it is likely that all their lessons will be in French. However, if they start at junior high school, 25 percent of the teaching will continue to be in English.