Maintain a healthy diet

Maintaining a healthy diet can be challenging for a variety of reasons: insufficient time, ever-evolving research on super foods, and an overwhelming amount of competing and expensive diet plans. Long story short, there's tons of noise out there about what to cat and what not to eat. It seems like everyone is an “expert” these days with an opinion. So, to save you time and undue stress, we’ve streamlined that information, pulling out the most common diet habits from leading voices in the wellness world. Keep scrolling to find out our top five.

First, remember breakfast might just be the most important meal of the day, so it’s important you start off on a healthful foot. To get started, you may find it helpful to stick to similar foods each morning, nothing too complex-think egg whites, organic berries, spinach, and avocado. Or just stick to a smoothie（果汁与牛奶混合的饮料）.Once you get comfortable with that, certified holistic nutritionist Elizabeth Stein advised a few delicious recipes for a healthy breakfast perfect for the weekend when you have a little more time to experiment in the kitchen.

It’s undeniable that one of the first names we think of in Hollywood wellness is Gwyneth Paltrow. She’s an ardent follower of healthy living and elimination diets such as CLEAN that consist of, you guessed it, clean, and whole foods; i.e. foods with tons of additives are out, like frozen dinners, fast food and most any takeout. She contributes a lot to the progress of the focus to shift to organic produce, lean animal proteins, nuts and non-gluten grains and starch (and her body is kind of proof it works). She even wrote a book of healthy recipes, It’s All Good.

Exercise benefits our health of course, but following a workout, your body is in recovery mode and your metabolism in overdrive. Consuming the correct foods to replenish, reduce inflammation, and re-hydrate is key. We even have a specific list of which foods to reach for after a workout from our exclusive interview with plant-based nutrition site Vega’s national educator and RHN, Emma Andrews.

Besides, don’t forget consuming soda is one of the worst things you can do to your body. In a study published in the medical journal Heart, drinking only two cans of any soda is proven to make you more likely to suffer from heart disease. Instead, sip on a sweet alternative like Vita Coco Coconut Water.

And we should consume healthy fat. That's right, according to three nutritionists, there are some fats that are considered great for the body's digestion, and we should all be adding them to our grocery list ASAP. A few to know: avocado, raw nuts, and coconut oil.

If you have decided to lose the extra pounds, then you surely know that the only way to do that is by combining workouts with a healthy, balanced and nutritious diet. However, there are some types of drinks that will speed up the fat burning and help you lose weight quicker than you normally would, and here you will find 2 of the most efficient ones.

Green tea has been used for hundreds of years due to its numerous benefits, and weight loss is just one of them — although green tea alone will only help you lose a few pounds, it will certainly serve as a great addition to your diet in the long run. Drinking one cup of tea per day will deliver all the antioxidants (抗氧化剂)you need and it will also help you burn fat at a faster pace by promoting the metabolism (新陈代谢). These teas are perfect for burning more calories as well as for increasing your overall energy levels and for suppressing your desire to eat. These teas help you remove the extra pounds by suppressing your desire to eat, thus decreasing the amount of food you would normally consume every day. Green tea is said to also help you reduce stress and relax better.

Fruit juices are delicious, easy to prepare and very rich in nutrients, vitamins and minerals — besides this, there are literally hundreds of different fruits you can choose from, and pear and cranberries (蔓越莓) are only two of the most delicious, most efficient and most popular ones given the fact that they contain high amounts of vitamin C. Not only will the cranberry and pear juice help you lose weight by promoting your metabolism, but it will also increase your overall energy levels and deliver your body all the essential vitamins and proteins that it so much needs. Meanwhile, it is known that the cranberry juice is essential for preventing various infection of the bladder (膀胱). What’s more, pears contain mineral substances and are essential for a healthy lifestyle, not to mention that they are rich in Vitamin C and Calcium, and everybody knows Calcium is particularly important for keeping your bones healthy and strong.

To conclude, these are the top 2 most efficient drinks that you should embed in your diet if you want to lose weight quickly and naturally, and not resort to any pills or supplements that may have side effects.

Goals are the guides all through our life. We all have goals that we are moving towards and making a great effort to achieve. This is a good thing. Or can it be bad? How many of us never reach our goals and yet we have tried so hard and really thought about nothing else? I believe the mistake most of us make is that we do not focus on our present situation.

Let me explain. Most of us see our present situation as a stepping stone that we use simply as a means of reaching our final destination. We don’t take time to truly appreciate where we are today and all the great things we already have in our lives. We should focus our attention on the journey and not on the destination, or we will miss the beautiful scenery along the way.

Let’s use our job as an example. Now most of us want a promotion. We have plans to become the manager or general manager in our companies. Unfortunately, most of us will never reach the goal, but will watch others achieve our goal instead.

What we should be doing is focusing on the job we are currently in now. Forget where we want to get to and just focus on the present. You see, what we can control is our performance in our current job. We can decide to be the best we possibly can in our current job. Now this may mean further education to have the skills we currently do not have. It may mean working harder to produce better results than our colleagues. It could simply be a change of attitude, such as stopping complaining and becoming a more devoted and supportive employee. By doing our current job to the best of our abilities, we in fact give ourselves the best chance of promotion.

So the best thing for all of us to do to achieve our goals is to just focus on what we have and where we are now. Do the best and be the best we possibly can in our current situations, and we will give ourselves the very best chance of reaching our goals in the future. We have heard the old sayings and they are true: “Rome wasn’t built in a day.”, “Patience is a virtue”, and so on.

Have patience, have appreciation of what we already have, and take time to help ourselves be the very best we can. Do these things and we will all reach our goals, but more importantly, we will enjoy our life every day.

Title:Focus On the Present

How traffic affects our health

     When talking about traffic problems, we，so need to take into consideration the pollution that we are exposed to and the health problems traffic causes. Given below is an in-depth exposition on how traffic affects our health and what we can do to avoid some of these effects to live a longer and healthier life.

Aches and Pains

     Driving in a slouched(无精打釆的）position puts pressure on your back and neck. Back pain is often due to poor posture which can have a negative effect on your health. Your bad posture also puts stress on the joints of your elbows and knees, causing pain and tiredness to these areas of your body.

    When you are driving in traffic, you are constantly shifting between the accelerator and brake (in automatic transmission cars), and clutch, brake, and accelerator (in manual transmission cars). This constant shifting puts pressure and stress on your knees, causing knee-related problems and aches.

What can you do?

   You can counteract these ill effect and posture problems by sitting upright and having a support for your lower back and neck. Adjust the position of your seat in such a way that you can drive at ease without any discomfort. The backrest of the seat should be straight up, and not pulled down too much. Respiratory(呼吸的）Problems

   Exposure to heavy traffic implies exposure to poisonous gases that are emitted by vehicles. It is believed that the transportation sector in the US is responsible for a quarter of the country’s greenhouse gas emissions.

   Our lungs arc like sponges, soaking in everything that is breathed in by our respiratory system. The smoke coming out of the tailpipes of vehicles presents a serious threat to human health. Prolonged exposure to traffic emissions can cause,various respiratory diseases including lung cancer.

What can you do?

    There are ways to avoid breathing in polluted air. If you can, avoid driving in parts of your town with heavy traffic congestion. However, if you find yourself driving through such areas, roll up your car windows to minimize exposure to harmful gases. If you plan to go out for a walk or run, do it in a place where you get loads of fresh air. Eat foods that are rich in antioxidants(抗氧化剂)，and exercise regularly so that your immune system is strong enough to fight off potential threats to your health.

    Travel and traffic are two things that are absolutely unavoidable，and that is why we should try to be as comfortable as possible, to be stress-free and illness-free!

If your determination for the new year is typical, it probably includes a commitment to lose weight. But if you are like most Americans, any success you have cutting pounds will be short-lived, and you’ll end the year weighing more than you do right now.

So why are Americans addicted to weight loss? Many people say they want to lose weight to improve their health, but this may not actually be their primary motivation. In one of the more interesting surveys I’ve seen, more than three-fourths of the 231 dieters surveyed said that they would take a pill that would guarantee they would achieve or maintain their desired weight even if it would lower their life expectancy. On average, they were willing to give up 5.7 years.

These findings may seem puzzling, but they are not so surprising when you consider weight-loss attempts for what they really are: efforts to protect against weight-based discrimination.

Yale researchers have shown that weight discrimination in the US has increased dramatically in the last decade and is now comparable in prevalence (普遍) to rates of reported racial discrimination, especially among women.

Multiple studies have documented weight prejudice in employment, healthcare, education and public spaces – unequal treatment based on stereotyping (模式化) fat people as lazy, unmotivated, sloppy and lacking in self-control and competence.

When I was doing research for a book on the social understanding of fat, several heavy women told me they were often blamed for eating in public. Some tearfully shared stories of having had people actually throw food at them. Heavy women are routinely teased in advertisements, television and film.

Of course, there are genuine health risks associated with higher body mass. The clearest case is that of Type 2 diabetes, which becomes more likely as weight goes up.

It is clear that anti-fat prejudice in and of itself has a bad effect on public health in ways many may not suspect.

Fear of tease leads many heavier women to avoid exercising in public or even – when they are very heavy – to avoid leaving their homes, taking away social interaction from them. And the fear of becoming fat can lead women of all sizes to develop eating disorders that can reduce their lives and be dangerous to their health.

What should be done about weight-based discrimination? The answer is to call for increasing tolerance and appreciation of diverse body types.

This year, before setting about another diet, ask yourself why you want to lose weight. If it is to improve your health, perhaps you should focus on health-increasing behaviors that are more directly linked to health: swear, for example, to get more sleep, eat more fruits and vegetables, get regular physical activity, or spend more time with friends.

But if you are trying to change your body to protect against discrimination and shame, consider making a different kind of new year’s determination: to stand up to intolerance and prejudice in all its various forms.

“Image is everything．” An entire industry has been built upon the assumption that image is everything, but when it comes down to it, an appealing image is not enough．If there is no substance（事实） behind the image, the product, service or person will fail eventually．

First of all, one should consider how important image is in the selling of products and services．Advertising agencies have raised the art of creating an image to a state of near perfection．Public concept of that product or service is certainly managed by the images created by the advertising agencies．But if the product or service does not live up to the image that was created, the customer will be very dissatisfied and possibly ask for their money back．For example, the Arthur Andersen accounting firm had spent decades building up an image of trustworthiness．But the recent scandal（丑闻）showed that behind that image, it cheated in business practices．Despite the previous positive image, the firm is being accused of criminal actions and it will probably not survive as a business unit．Although the image had been nearly perfect, the reality behind the image has led to the downfall of the world famous accounting firm．

Similarly, personal advisers can build up a public image for politicians and movie stars．Putting out positive news releases, making sure that only the best photographs are published, and ensuring that the person is seen in all the right places can build up a very positive image in the view of the general commons．But once again, history is filled with examples of both politicians and movie stars that fell from grace like the story of the Hollywood actor giving in to the pressures of fame and fortune．With people, just as with products and services, image is certainly important, but without positive substance behind the image, failure is close．

To summarize, it is clear that an appealing image is extremely important to success, whether that image is related to selling a product or service or to the “selling” of a person．But image is only half of the equation．What lies behind that image is every bit as important as the image itself —— the person or product must deliver on that image or there is little chance for long-term success．

_____   _____    _____    _____    _____     _____    _____   _____     _____   _____ 

 You may argue with your partner and end up in a quarrel; or you disagree with a friend, and have an argument with him or her. In either case, you end up feeling low, and want to make up as soon as possible. The only way is to say “sorry”! This is the most precious word in the English language. Read on to find out how to say sorry in the right way.

  The first thing to remember is not to hide your feelings. Apologize(道歉) only if you really do feel sorry. Do not lie or give false excuses. Even if it takes the person a long time to respond(回应)，do not let your temper rise, since you cannot expect a person to accept your apology at once. Give your partner time to cool off a bit, and then apologize. It is always better to sort things out quickly. Remember that it does no good to keep arguing about who is right or wrong when tempers are flying.

  When apologizing, always look the other in the eyes, and stay calm. Do you want to know how to say sorry to a girl? Once you’ve accepted that you’ve make a mistake, meet her in person to apologize. Never say sorry to a girl on the phone. You can say sorry with flowers or with a card. Small gifts are also very effective.

  It can be difficult to say sorry after a fight. A written apology for an unforgivable mistake, such as cheating, is often the best way.

  Admitting a mistake is very important, and it takes courage to apologize for bad behaviour. Your effort will not change the past, but can have a big effect on the future.

How to Say Sorry

Have you heard or read stories about people who are sick and have been healed by listening to music? Is it a miracle or a successful form of medicine? Can listening to music relieve pain?

Around the world, music therapy is being used to treat different medical conditions and illnesses. Some of the ways people use music therapy are to reduce pain，such as in childbirth or during cancer treatments，or to stimulate brain activity after an injury or memory loss. Music therapy has also been successful in aiding children to overcome disabilities. Children can move their bodies with the music and stamp along to the beat.

Why is music a useful therapy? Music is relaxing, but it also stimulates our brains. Emotionally and physically, we respond to the sounds of music. But the complexity of music(the different tempos, rhythms, melodies and harmonies) provokes(激发)the biggest response. Thus，classical music is most typically used for therapies due to complex sounds and patterns. Although rap or hip hop might be fun to listen to, it’s unlikely that such styles of music would produce the same kind of therapeutic effect. Playing a musical instrument rather than simply listening to music can also be therapeutic for some people, helping relieve stress and anxiety.

Have scientists been able to prove that music can heal disease? Music has been shown to reduce pain in cancer patients by increasing the release endorphins(内啡肽). Endorphins are the body’s natural painkillers，and when we listen to music，our brains respond by releasing these natural painkillers. It has also been known to contribute to the brain development of the babies who have just been born and even babies still in the mother’s womb. Certain types of music have also been found to lower blood pressure and slow a person’s heart rate. Many people are hopeful that music could replace the need for some medications that are normally used to treat certain illnesses. At present, music therapy is used in a variety of settings such as hospitals, rehabilitation centers，nursing homes, day cares and schools.

Although music therapy is not yet considered a mainstream treatment, it is recognized more and more as a useful addition to traditional treatment. So next time you are feeling low or stressed out，put on some relaxing music and let the music heal you.

Each summer, you hear news about a sports player being rushed to the hospital or passing out because the heat was just too much. If you follow some basic safety tips, you’ll be safe and happy playing outside for years to come.

Drinking water is important to your health in the heat. This is the first thing that everyone says when it is hot outside. You should not drink soda, coffee, or iced tea when you’re playing outside, and for a few hours after you get inside too.

Be sure to take enough breaks to let your body rest. If you feel that your coach don’t let you take enough breaks in the heat, don’t wait until you feel awful to march to the sidelines. Once you feel bad, it’s usually too late. Just be honest with your coach when you need breaks. He’ll understand.

When you do have a break, don’t sit in the sun. With the sun beating down on you, you’ll only heat up and sweat more. Try to grab a seat in the shade under a tree, or even better, go indoors for a little while. Cooling yourself down can help you stay active longer.

The signs of dehydration（脱水）can be tough to recognize. They include a dry or sticky mouth, dry skin, a headache, and dizziness（头晕）. You might not always feel thirsty, so watch out for the signs of dehydration, and get yourself into the shade and get some water before it gets worse.

The earlier in the day you start your workout or practice, the cooler it will be. If you can start practice before the sun comes up, you have a few good hours to practice in the cool hours of the morning. Also, the earlier you practice, the earlier you can be done, which gives you some good recovery time when the heat gets bad in the afternoon. If you need more practice time, a good idea is to take a break when the heat is bad and come back to the field later in the evening, when the sun is setting.

As long as you pay attention to the above, playing sports safely in the heat isn’t a difficult thing.

Title: Some safety tips while playing sports in the heat

Thank you, Marie. And thank you, esteemed members of the faculty, proud parents, devoted friends, squirming siblings.

Congratulations to all of you, but especially, congratulations to the magnificent Berkeley class of 2016!

It is my privilege to be here at Berkeley, which has produced so many Nobel Prize winners, Turing Award winners, astronauts, members of Congress, Olympic gold medalists…and that’s just the women!

Berkeley has always been ahead of the times. As Chancellor Dirks said, in the 1960s, you led the Free Speech Movement. Back then, people used to say, “with all the hair, how do we even tell the men from the women?” Today, we know the answer: manbuns.

Early on, Berkeley opened its doors to the entire population. When this campus opened in 1873, you had 167 men and 222 women. It took my alma mater (母校) another ninety years to give just a single degree to a single woman.

One of the women who came here in search of opportunity was Rosalind Nuss. Roz grew up scrubbing floors in the Brooklyn boardinghouse where she lived. In high school, her parents pulled her out of school to help support the family. And it was a local teacher who talked to her parents into putting her back into school. In 1937, she sat where you sit today and she became a Berkeley graduate. Roz was my grandmother. She is one of the major sources of inspiration in my life – I was born on her birthday. And I’m so grateful to Berkeley for recognizing her potential. And I want to say a special “congratulations” to the many who today become the first in your families to graduate from college. What a remarkable achievement!

Today is a day of celebration – a day to celebrate all the hard work that got you to this moment.

Today is a day of thanks – a day to thank all the people who helped you get here – the people who taught you and nurtured you, cheered you on, and dried your tears, or at least didn’t write on you with a Sharpie when you fell asleep at a party.

Today is a day of reflection. Because today marks the end of one era of your life and a beginning of something new.

A commencement address is meant to be a dance between youth and wisdom. You provide the youth. Someone comes up here to be the voice of wisdom – that’s supposed to be me. I’ll tell you all the things I have learned in life, you throw your cap in the air, you let your family take a million photos and hopefully post them on Instagram. And then we all go home happy.