A Guide to the University

Food

The TWU Cafeteria is open 7am to 8pm．It servessnacks, drinks, ice cream bars and meals．You can paywith cash or your ID cards．You can addmeal money to your ID cards at the Front Desk．Even if you donot buy your food in the cafeteria, you can use the tables to eat your lunch,to have meetings and to study.

If you are on campus in the evening or late at night, you canbuy snacks, fast food, and drinks in the Lower Café located in the bottom levelof the Gouglas Centre．This area isoften used for entertainment such as concerts, games or TV watching.

Relaxation

The Globe, located in the bottom level of McMillan Hall, isavailable for relaxing, studying, cooking, and eating．Monthlyactivities are held here for all international students．Hours are 10am to 10 pm, closed on Sundays.

Health

Located on the top floor of Douglas Hall, the Wellness Centre iscommitted to physical, emotional and social health．A doctor andnurse is available if you have health questions or need immediate medical helpor personal advice．The cost ofthis is included in your medical insurance．Hours areMonday to Friday, 9am to noon and 1;00 to 4;30pm.

Academic Support

All students have access to the Writing Centre on the upperfloor of Douglas Hall．Here,qualified volunteers will work with you on written work, grammar, vocabulary,and other academic skills．You can signup for an appointment on the sign-up sheet outside the door two 30–minuteappointments per week maximum．This serviceis free.

Transportation

The TWU Express is a shuttle(班车) service．The shuttletransports students between campus and the shopping center, leaving from theMattson Centre．Operationhours are between 8am and 3pm．Saturdays only．Round tripfare is $1.

                                                                                                  Sleep Struggle

     One in every five young people has a sleep problem, so you're not alone. Getting enough sleep has become as important as eating vegetables and exercising regularly. It's very important for your body.

     Most young people only get seven hours of sleep each night, when they actually need nine hours. And making up for lost sleep during the week by sleeping on weekends doesn't really work. In fact, sleeping late on weekends may actually do you more harm than good, if you have sleep problems.

     What happens if you don't get enough sleep? If your sleep problem continues for a few nights, you could suffer serious problems. Lack of sleep can affect learning and memory. Worse, if your sleep difficulties last a long time, that could lead to anxiety (焦虑). Therefore, you've got to have some healthy sleep habits. Below are some suggestions:

     •Go to bed at the same time—including weekends, if possible.

     •Wake up around the same time every morning. When you sleep late just one morning during the week, it may disturb your body clock. This will make it hard for you to sleep that night.

     •Do something relaxing before going to bed.

     •Exercise during the day. Don't exercise right before going to bed.

     •Avoid drinking. Alcohol (酒精) makes you excited. This prevents you from falling asleep or wakes you up during the night.

     •Don't smoke. Smoking is always bad for the body. Smoking before bedtime keeps you awake.

     If trying these tips over a couple of weeks does not help you, speak to your doctor. Do not take any medicine without first asking your doctor. Many of them have strong side effects.

    Developing healthy eating habits starts from childhood, therefore it is important for parents to teach and provide children with a healthy diet. DPHSS administrator of the Bureau of Nutrition Services, Charlie Morris told KUAM News, “A healthy diet for a child consists of a lot of fruits and vegetables in the diet limiting the amount of simple sugars in the diet and high fat food and highly processed food.”

    This means staying away as much as possible from food such as chips, cookies, candies and sugary drinks, as all children need to have meals which involve a well-balanced diet. Community nutritionist Thelma Romoso said, “The fruit, the vegetable, the grain, the protein, and also the milk, the diary product, so for the fruits it's easy for a mother to go into the two plus three concept of fruits and vegetables or five a day.”

    This concept means that there are at least two servings of fruits a day, three servings of vegetables a day which can be served for lunch and dinner. As for protein parents can make a variety of dishes from chicken, beef, fish or even dried beans to pledge the child gets three servings a day.

    Morris said that the child's hunger level controls how much is eaten and the parent controls what and when the meal is offered, saying, “Mom needs to ensure that the food offered is good food for the child to eat and throughout the day depending on how active they are, snacks are not a bad thing, so the mom should offer good kinds of snacks.”

    When it comes to preparing your child's lunch and snacks for school, make sure to keep in mind that the food you provide should not only be a source of energy but also be nutritionally beneficial such as fresh fruits, and whole grain bread. But parents must be sure to remember that a good nutritional diet must be balanced with physical activity, namely it is important that children get outside and run around and play and get activity in addition to eating a good diet.

    First, I want to tell you how proud we are. Getting into Columbia shows what a great well-rounded student you are. Your academic, artistic, and social skills have truly blossomed（开花）in the last few years. You have become a talented and accomplished young woman. You should be as proud of yourself as we are.

    College will be the most important years in your life. It is in college that you will truly discover what learning is about. I want to tell you: “education is what you have left after all that is taught is forgotten”. What I mean by that is the materials taught isn't as important as you gaining the ability to learn a new subject, and the ability to analyze a new problem. That is really what learning in college is about—this will be the period where you go from teacher-taught to master-inspired, after which you must become self-learner.

    Follow your passion in college. Take courses you think you will enjoy. Steve Jobs says when you are in college, your passion will create many dots, and later in your life you will connect them. In his great speech given at Stanford, he gave the great example where he took calligraphy（书法）, and a decade later, it became the basis of the beautiful letters in Microsoft Word. So don't worry too much about what job you will have, and don't be too utilitarian（功利的）, and if you like Japanese or Korean, go for it! Enjoy picking your dots, and be assured one day you will find your calling, and connect a beautiful curve through the dots.

    Most importantly, make friends and be happy. College friends are often the best in life, because during college you are closer to them physically than to your mom and I. Pick a few friends and become really close to them-pick the ones who are honest and sincere to you. Don't worry about their hobbies, grades, looks, or even personalities. You have developed some real friendships in high school in your last two years, so trust your instinct, and make new friends.

    College is the four years where you have the greatest amount of free time, the first chance to be independent, the most possibilities to change and the lowest risk for making mistakes. So please treasure your college years! May Columbia become the happiest four years in your life, and may you blossom into just what you dream to be.

    I can proudly say that last year I broke the record for the oldest person in the world to ride a roller-coaster. I'm 105, but I feel younger. Even the doctor agrees I'm in good condition. I'm a bit deaf and my legs feel weak, but they are the only issue.

    I rode the Twistosaurus at Flamingo Land, which spins you round quite fast. I didn't choose to go on that. I'd have preferred a really fast one that went upside down. But I was told I couldn't ride something like that, because my blood pressure could drop and I might have some danger.

    I wasn't nervous — I don't get frightened of anything. I was securely fastened, so I knew I wouldn't fall out. The roller-coaster ride went on for three or four minutes, and it couldn't be a better experience. And I raised a lot of money for the Derbyshire, Leicestershire & Rutland Air Ambulance fund, which was fantastic.

    People were saying I'd got a place in the Guinness World Records. Later, someone came to present me with the certificate. I had it on the wall in my living room, with another one that got a year earlier.

    My record-breaking ways really began a couple of years ago, with the ice-bucket challenge. It turned out that I was probably the oldest person in the world to do it, and the video was very popular. After that, I started to think about what else I could do to raise money for different charities.

    I'm not sure if anyone admires all the fun I'm having. They just say I'm daft and that's about it. But I've had many good days and many exciting times. I've had a really good life. I don't think I've wasted any of it.

    My husband and I recently went to Disney World with our three children. We had a wonderful time. Besides, I experienced something that left a deep impression on me.

    Our children were excited about the attraction where children could drive the cars. They were so delighted that I decided to stand beside the track to get pictures of everyone as they drove past on the track.

    As I waited for them to drive by, I noticed a car with a father and his son who was about 7 years old. They rolled down the hill at the beginning, but suddenly the car stopped. The young driver looked nervous, "I can't do it." His father quietly said, "Yes, you can."

    "No. I can't!"

    "Yes, you can, son."

    The little guy was almost in tears, "I can't!" With deep patience, the father said, "Son, you can do this. I'm going to help you." A moment later, with the father helping his son, the two went smoothly (顺利地) on their way down the track.

    The scene brought tears to my eyes and it reminded (使想起) me of my dear father. Just like that little boy's dad, my father used to say the same words to me. Every time things got hard or when I experienced setbacks along the way, he would say, "Michelle, you can do this. I'm going to help you."

    Time and time again the words greatly encouraged me on the journey. I'm aware that I can't do things under my own power, but the words "Yes, you can" come beside me and give me wisdom and strength. As I benefited (受益) a lot from them, I often tell my children never to say "I can't" easily when they meet something difficult.