Think about vitamin D when you're catching up on summer rays. It's sometimes called the “sunshine vitamin” because it's produced in your skin in response to sunlight. Vitamin D is a fat-soluble (脂溶性的) vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3. It can affect as many as 2,000 genes in the body.

    Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorous（磷）, and promoting normal immune system function. Getting enough vitamin D is important for normal growth and development of bones and teeth, as well as improving resistance against certain diseases.

    In addition to its primary benefits, research suggests that vitamin D may also play a role in: reducing your risk of multiple sclerosis（多发性硬化）, according to a 2006 study published in the Journal of the American Medical Association decreasing your chance of developing heart disease, according to 2008 findings published in Circulation helping to reduce your possibility of developing the flu, according to 2010 research published in the American Journal of Clinical Nutrition regulating mood and warding off depression losing weight or preventing heart disease.

    How do you get it? Your body produces vitamin D naturally when it is directly exposed to sunlight. A little can go a long way. All you need is 10 minutes a day of midday, pre-sunscreen sun exposure,especially if you have fair skin. Besides getting vitamin D through sunlight, you can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.

What's on?

Electric Underground

7.30pm－1.00am   Free at the Cyclops Theatre

    Do you know who's playing in your area? We're bringing you an evening of live rock and pop music from the best local bands. Are you interested in becoming a musician and getting a recording contract(合同)? If so, come early to the talk at 7.30pm by Jules Skye, a successful record producer. He's going to talk about how you can find the right person to produce you music.

Gee Whizz

8.30pm-10.30pm   Comedy at Kaleidoscope

    Come and see Gee Whizz perform. He's the funniest stand-up comedian on the comedy scene. This joyful show will please everyone, from the youngest to the oldest. Gee Whizz really knows how to make you laugh! Our bar is open from 7.00pm for drinks and snacks(快餐).

Simon's Workshop

5.00pm-7.30pm    Wednesdays at Victoria Stage

    This is a good chance for anyone who wants to learn how to do comedy. The workshop looks at every kind of comedy, and practices many different ways of making people laugh. Simon is a comedian and actor who has 10 years' experience of teaching comedy. His workshops are exciting and fun. An evening with Simon will give you the confidence to be funny.

Charlotte Stone

8.00pm-11.00pm     Pizza World

    Fine food with beautiful jazz music; this is a great evening out. Charlotte Stone will perform songs from her new best-selling CD, with James Pickering on the piano. The menu is Italian, with excellent meat and fresh fish, pizzas and pasta (面食). Book early to get a table. Our bar is open all day, and serves cocktails, coffee, beer, and white wine.

    STA Travel, the world's largest students and youth travel agency, beats any price! Every day we're working with our partners around the globe to get you (students, teachers and anyone under 26) the cheapest and most comfortable flights and top-rated accommodations. This part of www.statravel.com provides great tips for green travel — how to pack, how to leave your house or apartment, and how to plan for your trips. You'll also find a great selection of green travel adventure trips to all corners of the world.

    Green travel means responsible (负责任的) travel! Leave as little influence as possible on the places you visit and protect the environment both at home and during your trip. Think “Green” when you pack and when you travel. You'll help prevent long-term effects on the communities you leave and visit! Here's some advice on how to do that.

    Before you leave

    Turn your water heater to its lowest setting.

    Turn off your water from the outside.

    While you travel

    Pack suitable clothes in your luggage, none of which is to harm the environment.

    Try products made from recycled materials.

    Don't buy souvenirs produced from endangered species.

    Carry a reusable bottle for water and refill it as you go.

    Use the bathroom in the airport, NOT on the plane. The fuel used for a single flush (冲洗) could run a car for six miles.

    Once an Englishman named Jack Brown went to Russia for a holiday. He stayed there for several months and then came home again. Some of his friends visited him a few days after he got back. "I had a very dangerous trip while I was in Russia," Jack said to them. "I wanted to see a friend of mine in the country and the bad weather made me very late. So I was still traveling through a forest in a sleigh(雪橇) when the sun went down. It was a long way from my friend's house when about twenty wolves began to follow my sleigh. It was very dark in the forest. There was thick snow on the ground. It was cold, and there were no houses for miles and miles. First I heard the wolves. The noise was terrible! The horses heard them, too. They were frightened and began running faster. Then I saw long, gray forms among the trees, and soon the wolves were near us. They were running very fast, and they didn't seem to get tired like the horses."

    "What did you do?" one of Jack's friends asked.

    "When the wolves got very near," Jack answered, "I put up my gun and shot the first wolf. The sleigh was moving about, but I hit the animal and killed it. Then all the other wolves stopped and ate it, so our sleigh got away from them for a few minutes."

    "Then they finished their meal, and I heard them coming again. The moon was shining brightly on the snow now, and after a few minutes I saw them running among the trees once more. They came nearer again, and then I shot another of them, and the others stopped once more to eat it."

    "The same thing happened again and again, and my horses became more and more tired and ran slower and slower until, after about two hours, only one wolf was still alive and following us."

    "Wasn't it too fat to run?" one of his friends asked.

    It is easier to float in the ocean than it is to float in a swimming pool. Do you know why?

    Ocean water is full of salt— and salt water can hold up more weight than fresh water. See for yourself!

    You Will Need:

    3 cups of warm water

    Measuring cup (量杯)

    Wide-mouthed jar

    Salt

    Spoon

    Raw (生的)potato

    You Will Do:

    ⒈Pour 1.5 cups of warm water into the jar.

    ⒉Add 1/3 cup of salt.

    ⒊Stir(搅拌) until the salt is completely dissolved.

    ⒋Add another 1.5 cups of water. Pour it slowly over the back of the spoon into the jar so that the two liquids will not mix together.

    ⒌Gently place the potato into the jar. Do not drop it.

    What Will Happen:

    The potato will sink— but only halfway!

    Why?

    Salt water is heavier than fresh water, so it will stay on the bottom. The fresh water will remain on top.

    The potato is heavier than the fresh water, but it is lighter than the salt water. That is why the potato will sink halfway down.

    Norah had a cottage on a cliff above a big bay. In winter it could be very nasty because of strong winds and sea spray. In fact, when a gale was blowing, Norah and her husband got used to sleeping in a small room downstairs, because their bedroom upstairs, which faced the gales, had a very big window, and they were afraid that an extra violent gust might break it and blow pieces of broken glass over them.

    Also, the salt spray from the sea put an end to many of the colourful plants Norah planted in her garden. She tried putting up a fence to protect them, but the wind just hit it, went up over the top and then down the other side, so in the end she filled the garden with trees and bushes that liked salt.

    But most of the summer Norah enjoyed her cottage and garden very much. At weekends she could sit our of doors in the sun, looking at the beautiful view, with interesting ships and boats passing by, and she could very easily cycle down to the sea for a swim.

    Now, Norah and her husband had plenty of friends and relations. In the summer lots of them used to come to enjoy the beautiful place, and in the end it really became quite annoying for Norah and her husband. When they were at home, they found friends and relations arriving, expecting to be given unlimited drinks and meals, and to sit in the sun for hours, talking as if Norah and her husband had nothing else to do but entertain and listen to them.

    This went on for several years. Norah did not wish to appear rude by refusing to let her friends and relations in, but on the other hand, she was getting tired every summer.

    Then one day Norah was complaining about this to her hairdresser while she was doing her hair. "You're disturbed by too many uninvited guests, are you?" said the hairdresser. "Why don't you try my way of escaping?"

    "What's that?" asked Norah.

    "Well," the hairdresser answered, "when the bell rings, I put on my coat and take my shopping bag. If it's someone I don't want to see, I say innocently, 'I'm sorry, but I've got to go out.' But..."