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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    Inside the pleasingly fragrant café, So All May Eat(SAME) in downtown Denver, the spirit of generosity is instantly noticeable: A donation box stands in place of a cash register. Customers here pay only what they can afford, no questions asked.

    A risky business plan, perhaps, but SAME Café has done one unchangeable thing in the Mile High City for six years: Open only at midday, the restaurant provides poor local people with healthy, delicious lunches six days a week. Those unable to pay for their meals can instead volunteer as waiters and waitresses, and dishwashers, or look after the buildings and equipment for the cafe.

     “It's based on trust, and it's working all right” , says co-owner Brad Birky , who started the café in 2006. With his wife Libby. Previously volunteering at soup kitchens, the Birkys were dissatisfied with the often unhealthy meals they served there.

     “We wanted to offer quality food in a restaurant where everyone felt comfortable ,regardless of their circumstances,” Birky says. SAME's special lunch menu changes daily and most food materials are natural and grown by local farmers.

    The café now averages 65 to 70 customers (and eight volunteers) a day. And the spirit of generosity behind the project appears to be spreading. In early 2007,one volunteer who had cleared snow for his meals during the long winter said goodbye to the Birkys,” He said he was going to New Orleans to help with the hurricane cleanup,” says Birky.

    Blind people usually possess one advantage over other people who can see. Their sense of hearing is far more acute. Bats, whose sight is poor, use a sound location system to help them avoid blocks in the dark. They send out pulses of sound waves, pitched at 50,000 cycles per second, far above the limits of the human ear, which can hear sounds up to frequencies of about 20,000 cycles per second. As the echoes bounce back off obstacles such as trees and walls, the bats are able to take proper action.

    The first steps to help blind people to see with sound are based on exactly the same principle. The sound is given off by an ultrasonic (超声的) torch, whose shape is different from a normal electric torch. It is double-barreled. It works in a similar way to a sonar (声呐) unit on a warship or submarine. The unit's transmitter sends out pulses of ultrasonic waves at the same frequency as the bat and the receiver picks up the returning echoes. Because these are still above the frequency at which the human ear can pick them up. The echoes are filtered (过滤) through circuits that turn them into “bleeps” which can be clearly heard before passing them into headphones.

    This means that a person holding the torch can point it ahead of him and scan the area for obstacles over a range of about 25 feet. If there are no return echoes coming through the headphones, then there is nothing in the way. If echoes do come back, then the closer the obstruction the faster the succession of bleeps and the deeper the pitch of each bleep. With practice, the torch could help a blind person to lead a more normal life.

    At present, the experimental ultrasonic torch requires a shoulder bag to carry the batteries, cables for the power supplies and earphones, as well as the torch itself. Fortunately, reducing the size of the electronic equipment is progressing and it should not be long before the whole set-up can be reproduced in a form small enough to fit into a pair of glasses. The wearer would face in the direction he wanted to check, and lift or lower his head just as a sighted person would.

    “Can't hold a candle to” is a popular expression. When there wasn't electricity, someone would have a servant light his way by holding a candle. The expression meant that the person who cannot hold a candle to you is not fit even to be your servant. Now, it means such a person cannot compare or compete.

    Another expression is “hold your tongue.” It means to be still and not talk. “Hold your tongue” is not something you would tell a friend. But a parent or teacher might use the expression to quiet a noisy child.

    “Hold out” is an expression one hears often in sports reports and labor news. It means to refuse to play or work. Professional football and baseball players ''hold out” if their team refuses to pay them what they think they are worth.

    The expression “hold up” has several different meanings. One is a robbery. A man with a gun may say, “This is a hold-up. Give me your money.” Another meaning is to delay. A driver who was held up by heavy traffic might be late for work. Another meaning is for a story to be considered true after an investigation. A story can hold up if it is proved true.

    “Hold on” is another expression, which means waiting or stopping. As you leave for school, your brother may say, “Hold on, you forgot your book.” It is used to ask a telephone caller to wait and not hang up his telephone.

    Our final expression is “hold the line”. That means to keep a problem or situation from getting worse—to hold steady. For example, the president may say he will “hold the line on taxes”. He means there will be no increase in taxes.

    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.

    All people need to sleep. Sleep is a restorative(恢复健康的) process that promotes proper body functioning and can improve the quality of your life. Not only is the quantity of sleep important, but also the quality of sleep.

    Your bedroom should be shaped to your taste and allow you to sleep in a peaceful environment. One of the biggest mistakes people make in their sleep is to use the bedroom for activities other than sleep. If your bedroom also functions as a command station for your life and work, the possibility of your sleep being poor is rather high. Bedrooms should be designed, decorated and used for sleep only. TVs, computers and other things should not be in your bedroom if possible.

    Establishing regular sleeping and waking times can help improve the quality of your sleep especially for those suffering from sleeplessness. Avoid hot food, caffeine, sugar and alcohol at least 4 to 6 hours before you go to bed. Develop a regular exercise program. Proper exercise and nutrition will help improve sleep patterns. However, avoid exercising 2 hours before bed, since this may stimulate your body and make it more difficult to fall asleep.

    Establish a pre-bedtime rule that will help you focus on sleep. You can try meditation(沉思), reading or deep breathing and relaxation. Your bedtime rule should be yours. Do not worry about it fitting into a specific category. Do what is best for you.

    Things such as room temperature, noise and light levels and even your bed mattress(床垫) can have a lot of effect on the quality of sleep that you experience. Block out distracting noises and lights. You are in your bedroom to sleep and not be distracted by environmental interference(干扰).