Sitting too much is now listed with smoking and junk food as a bad habit that increases your risk of heart disease.

    New Australian research shows that half-an-hour in the gym will not make up for the waist-expanding damage caused by spending the rest of the day sitting.

    But the good news is that doing chores(家务杂事) in the house or gently walking around the office while on the phone might be enough to keep you fit.

    The study joins the growing body of evidence suggesting too much sitting might undo the benefits of exercise.

    The study measured the intensity(强度)of physical activities in 168 subjects over seven days. If found that, regardless of how much exercise they did or their total sitting time, those who took more breaks from sitting had lower risk of thick waists and lower levels of blood lipids(脂质).

    “Higher levels of blood lipids have been linked to a heightened risk of heart disease,”principal researcher Genevieve Healy of the University of Queensland said. "What the study shows is that there are benefits in just getting up regularly and interrupting your sitting time."

    Researchers behind the Stand up Australia project have written to the Rudd Government requesting $ 3.5 million for a two year study into how long sitting affects the health and productivity of workers.

    The latest study builds on work that is shifting the health promotion focus from purposeful exercise, such as running, to lower intensity activities throughout the day.

    The Australian research bas been backed up US studies, which show standing up is enough to double the metabolic(新陈代谢) rate and the amount of calories burnt.

    “To hold a body that weighs 77kilograms upright take a .fair amount of energy from muscles", said professor Marc Hamilton from the University of Missouri. "There is a large amount of energy associated with standing every day that cannot be easily replaced by, 30 to 60minutes in the gym."

    When it comes to food, color rules! colorful fruits and vegetables are the key to a healthy diet. They give the body important things, such as vitamins and minerals, and help fight illness. Health experts(专家) think that kids should eat five or more servings (一份)of fruits and vegetables a day.

    Here are some rainbow colors to brighten your plate.

    Red

    Foods: cherries (樱桃), radishes (萝卜), red apples, strawberries, tomatoes

    ● Help to remember things well ● Good for the heart

    ●Reduce cancer risks(减少癌症风险)

    White

    Foods: onions, mushrooms, potatoes

    ● Good for the heart ●Reduce cancer risks

    Orange / Yellow

    Foods: apricots(杏), cantaloupes (甜瓜), carrots, corn, oranges

    ● Protect eyesight ●Build a strong immune system(免疫系统)

    ● Good for the heart

    Blue / Purple

    Foods: eggplants (茄子), plums (李子), purple grapes

    ●Reduce cancer risks ●Help to remember things well

    Green

    Foods: green beans, green peppers, lettuce(生菜), spinach(菠菜), peas

    ●Good for bones and teeth ●Reduce cancer risks ●Protect eyesight

Smile to the Lost Present

The one who has never gained something will never experience the pain of losing whatever that something is. That is pretty clear. But I consider the absence of the joy of "having" to be more miserable（痛苦的）than that of having lost something after having once had it.

When I was six years old, a lovely doll caught my eye. My mom refused to buy it for me, so I took a "job", my first, selling sweets in a park. Holding the doll which had been earned by myself, I was the happiest girl in the world. However, the doll ended up losing during a family trip. My tears couldn't bring it back.

In Grade Nine, my closest friend became estranged（疏远）from me. We had shared our innermost secrets with each other and supported one another through difficult times. At the time she kept me at a distance, I was very disappointed and even wished I had never known her. Accustomed to our friendship and her company, I didn't know what to do without her at one time.

Recalling the past, I'm not that sad about those lost treasures now. Instead, I am thankful for them for making my life colorful. I am proud of the persevering little girl who managed to acquire her coveted doll. And the memory of my ex-friend's warm smile continues to encourage me from time to time. How much would I have missed in life if I hadn't bought that doll or hadn't befriended that girl?

Experiences are of great importance to our lives. The world is so changeable that nothing is able to last forever. Nothing actually belongs to us except our own feelings. How much regret do you think exists in this unfilled blank which we create for ourselves when we give up on our reasonable wants just because of our fears of potential loss? For me, nothing could be more miserable than a risk-free but boring life in which you have the constant desire for something but have not the courage to make it your own!

Face peacefully the fact that, while the treasure itself is gone, the memories are still very much alive. Walk out of the shadow and accept the new present that is being delivered to you. Let these wonderful past moments shine like stars in the night sky.

Don't cry because it's over; smile because it once happened.

Crowdsourcing is the process of using many people to perform services. Crowdsourcing explains the saying "many hands make light work" in a new way. At the same time, crowdsourcing follows the old saying that "two heads are better than one". When many people work together on a project, they not only work faster, but they also work better. 

There is a community learning website called Memrise, which offers more than 6, 000 free educational courses in all types of subjects. The courses, which are created by volunteers, include photos, videos, games and quizzes to help people learn quickly and have fun at the same time. 

London's Tate Museum is another good example of crowdsourcing. In 2010, the museum started the Tate Movie Projectwebsite, where children learned how animated（动画的） films are made. The children also wrote stories, drew their own characters and sent them to the website. After that, professional animators worked with the children to compete a film called The ltch oftheGolden Nit. The film was shown on BBC television. 

In fact, as students, crowdsourcing can also be a way for you to deal with problems. Suppose your teacher asks you to create a magic story. And you have written a story, but you're not sure whether it's fun or not. What can you do? Just let others around you, your classmates, your parents or someone else, read it and offer their ideas. Then you will collect some wonderful ideas! 

What do you think? Is crowdsourcing the way of the future? 

 My name is Susan. I am a student of Sunny Middle School. It's a nice and beautiful school. Here is a map of it.

 Look at the map of our school. This is the music hall, just next to the science building. The music hall is a yellow building with two floors. We often listen to music in it. Sometimes, we have music lessons in it, too. The science building is vellow, too. A small shop is between the science building and the teachers' building. We can buy many kinds of school things in it. The teachers' building is white. Our teachers often correct(批改) our homework or prepare (准备) lessons in it. In front of the teachers' building is the school hall. It's new and nice. We often have parties or speeches(演讲) in it. There is a large sports field in our school. All the students go there and do exercises together in the morning. The classroom building is between the school hall and the sports field. We spend most of the time in our classroom. It's big and clean.

I love my school. It's a beautiful place and I can learn a lot in it.