Do you find yourself reaching for just one more cup of coffee to get through the day?Are you tired of being tired?Instead of relying on things like coffee or sugar for energy,get happy by eating more foods that give you energy through nourishment.Here are four foods that can help improve your energy levels.

    Hemp Seed

    A complete protein,rich in fiber and omega-3s,hemp is a great low-glycemic（低胰岛素）addition to any diet.The glycemic index (GI) is a measurement of how fast the carbohydrates in food are broken down into glucose（葡萄糖）and how much it will affect your blood sugar.Fiber,fat and protein all lower the GI of a food,which is why hemp seeds (along with nuts,seeds,whole grains and legumes) are low-glycemic.Look for hemp seed oil for salad dressing,and hemp seeds to be added into salads.

    Soaked Almonds

    Raw almonds are nutrient dense,and soaking them releases（释放）higher nutrition potential.Soaking increases vitamin levels and removes the enzyme（酶）inhibitors that slow down digestion.I soak my almonds in water overnight (at least eight hours) and then dry them.

    Quinoa

    It is 20-percent protein,making it a balanced source of carbohydrates.Even though you feel like you're too busy to make home-made meals,quinoa is a fast food that cooks in less than 15 minutes.

    Green Tea

    Caffeine from green tea feels steadier and less sharp than the spike and crash with caffeine from coffee.This is likely because green tea contains L-theanine,a kind of acid found in tea that helps promote relaxation.      .

B

    Cities usually have a good reason for being where they are, like a nearby port or river. People settle in these places because they are easy to get to and naturally suited to communications and trade. New York City, for example, is near a large harbour at the mouth of the Hudson River. Over 300 years its population grew gradually from 800 people to 8 million. But not all cities develop slowly over a long period of time. Boom towns grow from nothing almost overnight. In 1896, Dawson, Canada, was unmapped wilderness(荒野). But gold was discovered there in 1897, and two years later, it was one of the largest cities in the West, with a population of 30,000.

    Dawson did not have any of the natural conveniences of cities like London or Paris. People went there for gold. They travelled over snow-covered mountains and sailed hundreds of miles up icy rivers. The path to Dawson was covered with thirty feet of wet snow that could fall without warming. An avalanche(雪崩) once closed the path, killing 63 people. For many who made it to Dawson, however, the rewards were worth the difficult trip. Of the first 20,000 people who dug for gold, 4,000 got rich. About 100 of these stayed rich men for the rest of their lives.

    But no matter how rich they were, Dawson was never comfortable. Necessities like food and wood were very expensive. But soon, the gold that Dawson depended on had all been found. The city was crowded with disappointed people with no interest in settling down, and when they heard there were new gold discoveries in Alaska, they left Dawson City as quickly as they had come. Today, people still come and go — to see where the Canadian gold rush happened. Tourism is now the chief industry of Dawson City — its present population is 762.

    In every British town, large and small, you will find shops that sell second-hand goods. Sometimes such shops deal mostly in furniture, sometimes in books, sometimes in ornaments（装饰） and household goods, sometimes even in clothes.

    The furniture may often be "antique", and it may well have changed hands many times. It may also be very valuable, although the most valuable piece will usually go to the London salerooms, where one piece might well be sold for hundreds of thousands of pounds. As you look around these shops and see the polished wood of chests and tables, you cannot help thinking of those long-dead hands which polished that wood, of those now-closed eyes which once looked at these pieces with love.

    The books, too, may be antique and very precious; some may be rare first printings. Often when someone dies or has to move house, his books may all be sold, so that sometimes you may find whole libraries in one shop. On the border between England and Wales, there is a town which has become a huge bookshop as well. Even the cinema and castle have been taken over, and now books have replaced sheep as the town's main trade.

    There are also much more humble shops, sometimes simply called "junk shops", where you can buy small household pieces very cheaply. Sometimes the profits（利润）from these shops go to charity. Even these pieces, though, can make you feel sad; you think of those people who once treasured them, but who have moved on to another country or to death.

    Although the British do not worship（崇拜）their ancestors, they do treasure the past and the things of the past. This is true of houses as well. These days no one knocks them down; they are rebuilt until they are often better than new. In Britain, people do not buy something just because it is new. Old things are treasured for their proven worth; new things have to prove themselves before they are accepted.

Kids and science seem to be made for each other!

The basic science is a combination of thought and experiment called the scientific method. It's where you start with an idea, create a way to prove or disprove your idea, and show what you learned based on facts. Learning to follow this process helps you think logically (逻辑地) and carefully. These important thinking skills can be used in many areas of study. To give a child practice with these thinking skills is like giving vitamins (维生素) to a developing mind.

One of the greatest things we can teach our children is to love learning. Learning science is a great way to do so. Children are easy to be interested in science. Because much of science is hands-on, it attracts most children. Nothing makes a child sit up and take notice like the "WOW!" of a great science showing.

Science opens doors to many subjects at school. Building love for science can be helpful in other areas of study. For example, one cannot love science for very long without becoming good at its language-math! So science encourages children to study math. An interest in science is an interest in how things were once understood compared to how they are understood now. Thus studying science lends itself easily to studying history. And after you do an experiment, you need to write a lab report. Therefore, writing becomes an important part of science.

Science is the basic thing for much of our life. The science of farming shows how our food is produced; biomedical science keeps us healthy; even our beds these days are designed according to scientific facts. We almost eat, sleep and breathe with the help of science! When we prepare the next generation (一代) of voters, creators and policy makers, it is important to make sure they are not only comfortable but also good at science.

Hannah Ray J was introduced to river surfing after noticing a surfer in the middle of a river in I owa by chance. This arouse a passion that has since defined her life. River surfing, once an exciting activity, is now gaining public attention in the Midwest as an exciting outdoor sport. 

New Whitewater parks and surfing areas are being developed across the region, such as in Nebraska and Iowa, with plans to attract thousands of visitors, boosting local economies. Badfish SUP, a Colorado- based company, reports a significant rise in river surfboard sales since the pandemic(疫情) began. They've even named a board" Wave Farmer" in honor of those living near these new recreation spots. 

The constant waves in rivers, unlike the ocean, allow surfers to practice constantly. Technological advancements have helped transform river surfing from a rare to a mainstream activity. The growing interest is evident in the number of cars at the WOKA Whitewater park in Oklahoma, exceeding expectations. 

WOKA offers rent gear(齿轮) and live webcams(摄像头) to check wave conditions. The community support for such activities is also noticeable, with businesses related to Whitewater activities expanding into the area. Other cities are looking to reproduce these successes with plans for Whitewater parks on their rivers. 

However, challenges remain, including water quality issues, variable river flows, and safety risks associated with fast- moving water. Despite these barriers, river surfing looks set to continue its rise in popularity, offering both thrills and economic opportunities for many communities.