Building your healthy diet

    Although some extreme diets may suggest something else, we all need a balance of protein ( 蛋白质), fat, carbohydrates ( 碳水化合物), fiber, vitamins, and minerals in our diets to keep a healthy body. You don't need to remove certain kinds of foods from your diet, but rather select the healthiest ones.

Protein

    Protein gives us the energy to get up and go — and keep going — while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney  ( 肾 )  disease,  but  the  latest  research  suggests  that  many  of  us  need  more high-quality protein, especially as we grow up. That doesn't mean you have to eat more animal products — a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.

Fat

    Not all fat is the same. While bad fat can destroy your diet and increase your risk of certain diseases, good fat protects your brain and heart. In fact, healthy fat — such as omega-3s — is necessary to your physical and emotional health. Understanding how to include more healthy fat in your diet can help improve your mood and your well-being.

Fiber

    Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk of heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Depending on your age and gender, nutrition experts suggest you eat at least 21 to 38 grams of fiber each day for optimal (最 佳的) health. Unfortunately, most of us aren't eating even half that amount.

Calcium (钙)

    Your body uses calcium to build healthy bones and teeth, keep them strong, send messages through the nervous system, and regulate the heart's rhythm. Not getting enough calcium in your diet can also lead to anxiety, depression, and sleep difficulties. Whatever your age or gender (性别), it's necessary to include calcium-rich foods in your diet.

    Lagoon Bar, Iceland

    Blue Lagoon in Iceland is truly the place where you can get rid of all troubles. Here the warmth of hot springs gets you close to nature. A wonderful bar is opened among the hot springs. While you're sitting in the hot water, waitresses bring you a range of cocktails.

    What to order: cocktail “Blue Lagoon” and white wine.

    Baobab Tree Bar Wine Cellar, South Africa

    In the hollow (洞) of a huge 6,000-year-old baobab tree you can not only drink a cocktail, but also rest from the heat of Limpopo Province. Once this safe heaven was known only to the Bushmen, but now this ancient tree is the tourist destination for all kinds of tourists.

    What to order: anything in a glass.

    The Birdsville Hotel and Pub, Australia

    At the edge of the Simpson Desert, among the sand dunes (沙丘), which are the favorite spot for the mice, there is a hotel and a pub. The walls of this bar are decorated with old hats and posters of beer, the oldest of which dates from 1884. Most visitors of this building are the amateurs of racing. They come to this village for the September competition. However, the pub is not empty also on other months: the airstrip (飞机跑道) is located nearby, so those who get off the plane are going to have a glass or two of beer first.

    What to order: a pint of beer.

    Floyd's Pelican Bar, Jamaica

    It appears that these huge palm leaves and trunks fell into the ocean long time ago. They floated on the waves and then piled up year by year, sticking out of the ocean. That's probably how the Pelican Bar, located about a mile from the southwest coast of Jamaica, is built on. Some of its visitors have no room to be fitted inside the bar, and they just drink standing in waist-deep water.

    What to order: cocktail “Pelican Perfection”.

    In 1978, I was 18 and was working as a nurse in a small town about 270 km away from Sydney, Australia. I was looking forward to having five days off from duty. Unfortunately, the only one train a day back to my home in Sydney had already left. So I thought I'd hitch a ride(搭便车).

I waited by the side of the highway for three hours but no one stopped for me. Finally, a man walked over and introduced himself as Gordon. He said that although he couldn't give me a lift, I should come back to his house for lunch. He noticed me standing for hours in the November heat and thought I must be hungry. I was doubtful as a young girl but he assured(使…放心) me I was safe, and he also offered to help me find a lift home afterwards. When we arrived at his house, he made us sandwiches. After lunch, he helped me find a lift home.

    Twenty-five years later, in 2003, while I was driving to a nearby town one day, I saw an elderly man standing in the glaring heat, trying to hitch a ride. I thought it was another chance to repay someone for the favor I'd been given decades earlier. I pulled over and picked him up. I made him comfortable on the back seat and offered him some water.

    After a few moments of small talk, the man said to me, “You haven't changed a bit, even your red hair is still the same.”

    I couldn't remember where I'd met him. He then told me he was the man who had given me lunch and helped me find a lift all those years ago. It was Gordon.

    The weather outside might be freezing at home, but that doesn't mean you have to spend the winter shivering. Instead, grab your bathing suit and sunscreen and head to these sunny spots that offer the best warm-weather getaways for every interest.

    The best city beaches: San Juan, Puerto Rico

    Being able to relax on a warm sandy beach in the middle of the winter is obviously a dream getaway, but not everyone wants their sand and surf to be hidden in a remote comer of an island. Instead, head to the sizzling（炎热的）city nightlife of San Juan, where the streets of chic Condado back right into the palm trees and lapping waves of the Atlantic beaches. Top chefs, stylish hotels, bars ， clubs, and shops are all just steps away from the tropical beaches. And since Puerto Rico is a United States Commonwealth, it's one of the easiest islands in the Caribbean to visit since you won't need a passport, have to change money, or even worry about your cell phone working. Puerto Rico is also one of the best tropical vacations you can take without leaving the United States.

    The best swimming holes: Riviera Maya, Mexico

    What's better than diving into the salty sea? Submerging in the crystal clear and salt-free waters of the naturally occurring limestone cenotes of the Riviera Maya and Yucatan Peninsula. Spend a sunny day exploring these natural cave pools filled cool filtered water that springs from the ground below and the lush palm forests that surround them. Then head back to the perfectly located Fairmont Mayakoba for comfortable rooms and modem Mexican cuisine.

    The best girlfriend getaways: New Orleans

    New Orleans vibrant nightlife and live-music scenes make the “Big Easy” a great girl's trip winter getaway (check out the Girl's Trip movie if you don't believe us). And even if your crew isn't one to seek out the boozy Bourbon Street crawl, there's plenty of amazing food to be discovered in the French Quarter, plenty of shopping and strolling in the Garden District, and warm weather cruises along the bayou, too. Check out these other great weekend getaways for girls trips.

    The best aquatic movie star-spotting: Clearwater, Florida

    If you want to meet a real movie star while also soaking up the sun, head to the Gulf shores of Clearwater, Florida. Here you can meet the stars of Dolphin Tale and Dolphin Tale 2, Winter and Hope, who are in residence full-time at the Clearwater Marine Aquarium. The amazing dolphins will probably make you want to hit the waves yourself, which won't be a problem since the beautiful white sand beaches here boast 361 days of sunshine per year. Next, don't miss these destinations that are even better in the winter.

    There was great excitement on the planet of Venus this week. For the first time Venusian scientists managed to land a satellite on the planet Earth, and it has been sending back signals as well as photographs. The satellite was directed into an area known as Manhattan. Because of excellent weather conditions and extremely strong signals, Venusian scientists were able to get valuable information about the feasibility of a manned flying saucer landing on Earth. A press conference was held at the Venus Institute of Technology. "We have come to the conclusion, based on last weeks satellite landing, "Prof. Zog said, that there is no life on Earth.”

    “How do you know this? "the science reporter of the Venus Evening News asked "For one thing, Earth s surface in the area of Manhattan is composed of solid concrete and nothing can grow there. For another, the atmosphere is filled with carbon monoxide and other deadly gases and nobody could possibly breathe this air and survive. “Are there any other sources of danger that you have discovered in your studies?

    “Take a look at this photo. You see this dark black cloud staying over the surface of Earth? We don' t know what it is made of, but it could give us a lot of trouble and we shall have to make further tests before we send a Venus Being there.”

    “Over here you will notice what seems to be a river, but the satellite findings indicate it is polluted and the water is unfit to drink.”

    “Sir, what are all those tiny black spots on the photographs?

We're not certain. They seem to be metal particles that move along certain paths. They give gases, make noise and keep crashing into each other.

    “Prof. Zog, why are we spending billions and billions of Zilches to land a flying saucer on Earth when there is no life there?"

    “Because if we Venusians can learn to breathe in the Earth atmosphere, then we can live anywhere.”

    Theme parks are magical places where adults can act like children and kids have the time of their lives. Here are the top four theme parks across the world.

    Ferrari World－Yas Island. Abu Dhabi

    Abu Dhabi in the Middle East is home to the world's largest indoor theme park. The main attraction is the Ferrari Rossa-officially the fastest roller coaster in the world. The ride goes from 0 to 240 kilometres per hour in less than five seconds. The force is so strong that those daring enough to go on it have to wear safety glasses.

    Tickets:￡ 40 per adult and half price for children under 1.2 metres tall.

    Alton Towers-Staffordshire, England

    Alton Towers is the most visited theme park in the UK. The park offers thrilling rides such as the popular 800-metre long horror roller coaster. Or if you're interested in experiencing the sense of flying, head for the famous Airflying, where you'll need to avoid objects and trees as you fly. The park also has many other attractions, including live shows.

    Tickets:￡ 43 per adult and ￡21 per child. Children under the age of 3 get in for free.

    Disneyland Paris－Paris, France

    Disneyland Paris' two theme parks create a fantasy world that both children and adults can enjoy. Disneyland Park gives girls the chance to meet their favourite Disney Princesses and to explore Sleeping Beauty's castle. Exciting roller coasters will keep the whole family entertained for hours on end.

    Tickets: ￡34 per adult and ￡27 per child. Children under the age of 3 get in for free.

    Oakwood Theme Park－Pembrokeshire, Wales

    For those who are eager to experience speedy(高速的)turns and drops, this is the park for you. Be daring and go on the Megaphobia roller coaster, a wooden coaster making you scream.

    Tickets:￡ 38 for adults, ￡ 20 per child. Children under 3 years get in for free.