My heroes are the Singapore Women's Everest Team．In 2009，they became the first all-women team to climb Mount Everest．The team of six young women trained for seven years before they climbed the mountain．It was difficult for them to train because Singapore doesn't have any snow or any mountains．But they didn't stop，and in the end they made it．They Worked hard every day for their dream so I really admire them．

——Lance Reed, 16, from Britain

    My mum，Mary Evans，is a real hero．I have a very big family, with two brothers and three sisters．My mum works very hard every day to look after us, and she is very busy．She always makes time for everyone and she always listens to me if I have a problem．I really respect my mum because she always looks after my family and makes sure we have everything we need．

——Mark Sterling，l7，from America

    I admire the Salwen family from Atlanta，USA．In 2006, they made a very unusual choice．They decided to sell their house and give half of the money to charity(慈善)．They moved into a smaller house and gave $800,000 to charities in Ghana. I really respect them because they gave their money to people in need．

——William Kloster, 17, from Canada

    I really admire Steve Jobs, the former CEO of Apple．He invented a new kind of technology．Apple technology is very intelligent(智能的)．The products that he made are also really beautiful．Steve Jobs created a successful business in IT．I was very sad when he died in October 2011．I respect him because he changed the way people use technology all over the world．

——Richard Hale, 18，from Australia

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    If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down. Chronic（慢性的） stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

    Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can rid or reduce stress. If you can't rid all of your stressors, you can at least handle them in a healthier way. Try to:

    Change your expectations. For example, plan your day and focus on your strengths. Avoid trying to do too much and learn to say no. Understand there are some things you can't change or control, but you can focus on how you react to them.

    Focus on issues you can control and make plans to solve them. If you are having an issue at work, try talking to your manager. If you are having a conflict with your kids or spouse, take steps to resolve it.

    Avoid stress triggers（诱因）. Try to avoid triggers when you can. For example, if rush-hour traffic on the way to work causes stress, try leaving earlier in the morning, or take public transportation. Avoid people who cause you stress if possible.

    Make time to relax and to do activities you enjoy. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.

    Practice gratitude. Expressing gratitude to others can help reduce your stress.

    If you successfully control your blood pressure with reducing stress, you might avoid, delay or reduce the need for medication.

    If you want to convince the boss you deserve a pay rise or promotion, the solution could be simple—eat the same food as they do.Psychologists have discovered managers are much more likely to instantly trust us if we choose the same dishes as them.

    During experiments, discussions over wages and work conditions were much more successful if both sides chose to snack on the same treats.And shoppers were much more likely to buy a product advertised on TV by someone eating a similar food to them at the time.

    The reason is thought to be so­called similarity attraction theory—where people tend to like others who have similar tastes or habits to themselves.But this is believed to be one of the first studies highlighting the role of food in this relationship.Researchers at Chicago University in the US conducted a series of experiments to examine food's role in earning trust.

    In a test, participants were told to watch TV—where someone pretending to be a member of the public praised a certain product.The volunteers were given Kit Kat bars to nibble, while the TV people ate either a Kit Kat or grapes as they talked.

    The results showed viewers were much more likely to express an interest in buying the product if the TV showed the other person eating a Kit Kat too.

    The researchers added, “Although similarity in food consumption is not a sign of whether two people will get along, we find consumers treat this as such.They feel more trusting of those who consume as they do.It means people can immediately begin to feel friendship and develop a bond, leading to smoother transactions from the start.”

    Harley Street psychologist Dr.Lucy Atcheson said it was already known that wearing similar clothes could instantly create trust.But this was the first report that food had the same effect.She said, “This is really interesting.It makes sense as people feel they have common ground and can trust the other person.That means negotiations are more likely to be successful.”

    Shellharbour City Library provides a range of Library Special Needs Services for people who are unable to access our library service in the usual way. As long as you live in Shellharbour City, we'll provide a full range of library services and resources including:

    Large printed and ordinary printed books

    Talking books on tape and CD

    DVDs and music CDs

    Magazines

    Reference and information requests

    You will be asked to complete a “Statement of Need” application form which must be signed by a medical professional.

    Home delivery service

    Let us know what you like to read and we will choose the resources for you. Our staff will deliver the resources to your home for free. We also provide a service where we can choose the resources for you or someone instead of you choosing the things from the library. You can also choose the resources you need personally.

    Talking books and captioned videos

    The library can provide talking books for people who are unable to use printed books because of eye diseases. You don't have to miss out on reading any more when you can borrow talking books from the library. If you have limited hearing which prevents you from enjoying movies, we can provide captioned videos for you at no charge.

    Language besides English

    We can provide books in a range of languages besides English. If possible, we will request these items from the State Library of NSW. Australia.

    How to join

    Contact the Library Special Needs Coordinator to register or discuss if you are eligible (合适的) for any of the services we provide—9 am to 5 pm on Tuesday, Wednesday and Thursday. Call 4297-2522 for more information.

    We all know that water is tasteless. But it happens from time to time: you pick up the bottle of water you didn't finish yesterday, and it tastes strange. Most often, you tend to drop the bottle in the trash bin, believing that the water has gone bad. But is it true?

    According to Time, of course not, taste has little to do with quality of water.

    According to Time, when water is exposed to the air for 12 hours, carbon dioxide interacts with the H2O in the water, and the pH value lowers slightly. As a result, the water has a different taste.

    "But it's most likely safe to drink," Norwegian expert Truls Krogh told Science Nordic. "If the water is covered and of good quality to start with, in principle it can last a thousand years. That's because when water is fresh, it contains little organic matter. As long as water is held in clean glasses or bottles, no pollutants will enter it to harm our health."

    People in countries like the US, the UK and Australia usually drink tap water. According to Time, if tap water is drunk within six months, the chlorine (氯气) in the water will be enough to kill any bacteria and keep it safe to drink.

    However, there are also some exceptions. If you accidentally put your fingers into water or store water in unclean containers day after day, microorganism (微生物) will enter the water.

    With the help of surrounding temperature, and sunlight streaming through windows, these microorganisms multiply quickly. Sooner or later, the water will be in the charge of the unfriendly bacteria. And if you drink the water too often, then you're more likely to be ill.

    And what about water in plastic bottles? Heat and plastic are a bad combination, US researcher Kellogg Schwab stresses. When plastic bottles are used at high temperatures, they produce a chemical called BPA. BPA is something that affects hormones (荷尔蒙) and research has tentatively linked it to "several health damage, including heart disease and cancer", Time reported.

    Schwab suggests replacing disposable (一次性的) plastic bottles with the refillable containers made of metal or glass to deal with BPA.

    For 63 percent of Americans, coffee is one of their daily essentials. This number has been this high since 2017, according to the National Coffee Association. The rise of coffee is due to its numerous benefits like preventing DNA damage, but it works best if you do this simple thing first: Eat.

    "Drinking coffee on an empty stomach, or early in the morning before you've had breakfast, can raise the level of cortisol (皮质醇) in your body. From the moment you open your eyes in the morning, your body starts releasing cortisol. It's a hormone (激素) that's responsible for ruling your immune response, metabolism (新陈代谢), and stress response," says Dr. Nikola Djordjevic, MD.

    "If you pump your body with caffeine(咖啡因) when your cortisol is at its peak," Djordjevic says, "you'll be forcing your body to bear even more stress." In a study that evaluated preference for caffeinated drinks among medical students, it's shown that 25 percent of students drank coffee in the morning on an empty stomach.

    These students are at an increased risk of mood changes and possible long-term effects on their health, as explained in the study. "Drinking coffee on an empty stomach can greatly encourage the acid in your stomach, producing a more acidic environment," says Dr. Jamie Long, a licensed clinical psychologist. Thus, a full stomach is important to control the amount of stomach acid produced.

    Since coffee increases your stomach acid, you're highly likely to experience heartburn and even develop gastric ulcers (胃溃疡), Djordjevic says. Clearly, drinking coffee on an empty stomach affects physical health. But it does harm to mental health, too. The overproduction of acid in the stomach can cause mood swings, nervousness, shaking and other withdrawal symptoms (症状). "And if you've already had the sign of experiencing anxiety, you're even more possible to be attacked by the effects of coffee," says Long.

    Base line: Know your limits so you can fully experience what coffee can offer, because here's exactly what happens to your body when you drink coffee daily.