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.

    Going green seems to be a fad(时尚) for a lot of people these days. Whether that is good or bad, we can't really say, but for the two of us, going green is not a fad but a lifestyle.

    On April 22, 2011, we decided to go green every single day for an entire year. This meant doing 365 different green things, and it also meant challenging ourselves to go green beyond easy things. Rather than recycle and reduce our energy, we had to think of 365 different green things to do and this was no easy task.

    With the idea of going green every single day for a year, Our Green Year started. My wife and I decided to educate people about how they could go green in their lives and hoped we could show people all the green things that could be done to help the environment. We wanted to push the message that every little thing counts.

    Over the course of Our Green Year, we completely changed our lifestyle. We now shop at organic(有机的) stores. We consume less meat, choosing green food. We have greatly reduced our buying we don't need. We have given away half of what we owned through websites. Our home is kept clean by vinegar and lemon juice, with no chemical cleaners. We make our own butter, enjoying the smell of home-made fresh bread. In our home office anyone caught doing something un-green might be punished.

    Our minds have been changed by Our Green Year. We are grateful for the chance to have been able to go green and educate others. We believe that we do have the power to change things and help our planet.

    Want to choose an English novel to enjoy? Here are four popular books sold on the website of Amazon, with formats and editions of kindle, hardcover, or paperback.

    Even plant can run a fever, especially when they're under attack by insects or disease. But unlike human, plants can have their temperature taken from 3,000 feet away straight up. A decade ago, adopting the infrared（红外线） scanning technology developed for military purposes and other satellites, physicist Stephen Paley came up with a quick way to take the temperature of crops to determine which ones are under stress. The goal was to let farmers precisely（精确的） target pesticide（杀虫剂） spraying rather than rain poison on a whole field, which always includes plants that don't have pest problems.

    Even better, Paley's Remote Scanning Services Company could detect crop problems before they became visible to the eye. Fixed on a plane flown at 3,000 feet at night, an infrared scanner measured the heat sent out by crops. The data were transformed into a color﹣coded map showing where plants were running "fevers". Farmers could then spot﹣spray, using 50 to 70 percent less pesticide that they otherwise would.

    The bad news is that Paley's company closed down in 1984, after only three years. Farmers resisted the new technology and long﹣term supporters were hard to find. But with the renewed concern about pesticides on produce and refinements（改进） in infrared scanning, Paley hopes to get back into operation. Agriculture experts have no doubt that the technology works. "This technique can be used on 75 percent of agricultural land in the United States," says George Oerther of Texas A&M, who recently retired from the Department of Agriculture, thinks remote infrared crop scanning could be adopted by the end of the decade. But only if Paley finds the financial support which he failed to obtain 10years ago.

    Can you imagine being able to remember every single experience of your life and every word in your favorite book? That's what Becky's life is like, and as wonderful as it sounds, it can also be quite terrifying at times.

    Three years ago  Becky was reading a newspaper article which mentioned that it was impossible for people to remember the details of their life in the first three years. "What nonsense (胡说八道)!" she thought, because she could clearly remember her life all the way back to when she was just 12 days old. Her parents had carried her to the driver's seat of their car and laid her down for a photo. But it wasn't nonsense. She was just one of only 80 known people who have a condition called HSAM(Highly Superior Autobiographical Memory).

    Becky's unusual condition was recently shown on a program called 60 minutes, where reporter Allison tested her ability by asking her questions about her favorite book series, Harry Potter. Allison would pick up a book and open a page and read her a line. Immediately Becky would name the book, chapter number, chapter name and could recite every word until Allison told her to stop.

    Being able to remember every little detail is a great ability, but as every person with HSAM will tell you, it can be very hard to deal with. Forgetting is one of the things we use to get over sad experiences in our lives, but it's something that people like Becky are unable to do. Even walking on the street and lightly bumping(撞) into somebody brings back memories from Becky's childhood, when a boy knocked her over. She's taken right back to that time, living the experience all over again. Also, like Becky, people with HSAM never do well in school, because they have problems filtering(过滤) through all the information, remembering only the important bits.

    Becky's special brain could help scientists find a way to treat people with terrible illnesses like Alzheimer's. Her condition could hold the secret to treating or even preventing Alzheimer's.

    Banff National Park is Canada's first national park. In 1883, on the Canadian Rocky Mountains, three railway workers discovered a natural hot spring, and from there the park was born. Nowadays, it is one of the world's popular tourist spots with great mountain scenery. Every year, millions of people visit it for its wonderful views.

Banff National Park is part of UNESCO's Canadian Rocky Mountain World Heritage site. Located in the heart of the Canadian Rockies, the park has perfect mountains like those on postcards. They are from 45 to 120 million years old, with the highest in the park, Mount Forbes, coming in at 11,850 feet.

    Banff National Park is 80 miles west of Calgary. Calgary's international airport is serviced by major national and international carriers with many flights arriving daily. Open year­round, it offers amazing wildlife viewing and sightseeing, plus many shopping and dining choices, any time of the year. Summer is popular for hiking, mountain biking and cycling, photography, and climbing. The best time for viewing the seasonal color is fall, when the trees turn yellow.

    In winter, the mountain makes exciting downhill (速降) and cross­country skiing. In fact, three major downhill ski resorts (度假胜地) operate within the park. Lake Louise Ski Resort, Sunshine Village, and Mount Norquay combine to offer a large area for skiing, not to mention the backcountry trails available throughout the park. The ski season, which runs from November to May, is one of the longest in North America. Visitors can also enjoy wildlife tours, ice walks, and dogsleds (雪橇).

    Weather in the Canadian Rockies can change quickly. A single day can have a mix of sunshine, snow, wind, and rain, so you should change your clothes. In summer, temperatures average a high of 70 (21 ℃), and daylight lasts until 11 p. m. Autumn brings cool nights and fresh air. Winters can be very cold. In January, the average temperature is 7 ℃ below zero, but by April it is 9 ℃.