1 . Many of us love July because it’s the month when nature’s berries and stone fruits are in abundance. These colourful and sweet jewels from British Columbia’s fields are little powerhouses of nutritional protection.

Of the common berries, strawberries are highest in vitamin C, although, because of their seeds, raspberries contain a little more protein (蛋白质), iron and zinc (not that fruits have much protein). Blueberries are particularly high in antioxidants (抗氧化物质). The yellow and orange stone fruits such as peaches are high in the carotenoids we turn into vitamin A and which are antioxidants. As for cherries (樱桃), they are so delicious who cares? However, they are rich in vitamin C.

2 . Choosing the right hiking equipment will make your walk safer and more comfortable. Getting it right is easy with our pick of the best. Don’t hesitate to grab them!

SMART SOCKS

Smartwool Women’s PhD Outdoor Light Print Crew Walking Socks (£16.09)

Built for mile after mile of trail, these socks are so light and seamless that you’ll barely notice you’re wearing them.

Darn Tough Kelso Micro Crew Light Cushion (£20)

Keep you cool while going the distance in these wool socks. They’re cushioned and silky soft.

1000 Mile Fusion Walking Sock (£15.99, twin pack)

Need extra comfort? The Fusion Walking Sock has a blister-free guarantee thanks to clever double-layer technology and padded zones.

LIGHTWEIGHT JACKETS

Smartwool Merino Smart Ultra Light Hoodie (£114.99)

This windproof layer packs away into its pocket.

Berghaus Women’s Skerray Smock (£70)

Stay warm if the wind gets up in this super-light, water-repellent smock jacket with a fitting hood. It packs away into the small pocket.

Finisterre Mistral Waterproof Jacket (£185)

Light yet fully waterproof, this cool high-quality jacket has zipped pockets and an adjustable foldaway hood.

SUMMER SHORTS

Jack Wolfskin Overland Zip Away (£115)

Always chilly when you set out but boiling by the time you’re climbing that hill? With these clever pants, you get a pair of soft-shell trousers and a pair of shorts in one.

3 . It was about 10 p.m. when Janice arrived at the train station. She jumped into her car and began the 20﹣minute drive home. She'd traveled the route so many times that she almost knew every bump on it. But out of nowhere on that awful night,a car T-boned her car,moving her backward onto the railroad tracks. She sat in her car，frightened by the impact and the vehicle's airbags.

As this happened，Peter was getting ready for bed. He'd just closed his book when he heard glass coming from not far outside his bedroom window. A volunteer firefighter and retired teacher，Peter never stopped to think. He grabbed a flashlight and ran out of the door. "Any firefighter would have done what I did" he said. "We're always on duty."

The first car he came upon was the one that hit Janice. Once Peter concluded the driver was OK，he looked around and spotted Janice's car straddling(横跨)the railroad tracks. And then he heard the bells signaling an oncoming train and saw the headlight of the train.

Peter dashed to Janice's car and banged on the driver's side window. She just looked at him，her eyes unfocused. "I don't know where I am" she said.

"Honey，you're on the railroad tracks" Peter shouted. "We have to get you off right now!" He pulled on the handle，but the door was jammed shut. The train,traveling at 65 mph，was running toward them. Peter ran to the passenger side and threw open the door. He pushed aside the airbags,grabbed Janice's arms，and pulled her toward him across the passenger seat until he could help her out and speed walk her to safety. Within six seconds,he estimated,the train plowed into the car. "It was like a Hollywood movie." Peter said.

6 . Goog morning, Ladies and gentleman. My topic is “________”.

Now in the 21st century, advertising is more and more important for people. Why? I think it is because through advertising, people, especially the businessmen, can introduce their products to the people all over the world. Because of this, many companies spend a lot of money on advertising. As we all know, there are many advertisements which are very interesting and popular. For example, Michael Jordan made an interesting advertisement for Nike. From this you can see how the companies make their products known to the world.   

People can make a lot of money through advertising. It is known that many famous singers and movie stars make money in this way. However, I don’t think this is a good way for them to make money, because they are not the professional advertisers, especially those who advertise in medicine advertisements.

   Nowadays, advertising not only means making the products known, but also means make ourselves known to people around us. Living today, we have to make people believe in us if we want to do important jobs. But how can this be done? We should first let other people know our good side: the good habits and abilities we have. In short, we should always remember to advertise ourselves to others. As I said before, advertising is not only important for companies but also for everyone, for all human beings. This is the most interesting thing about advertising.

7 . Pali Overnight Adventures offers children and teens exciting experiences this summer. From broadcasting to street art, these are just 4 of the 17 highly unique camps being offered.

Broadcasting Camp

Become the next star reporter news writer, director or producer. While running every aspect of our own news station, kids and their fellow campers will create and host a broadcast airing each night at dinner for the entire camp. Every night it goes on the web, keeping parents and the world informed of the happenings at Pali.

Secret Agent Camp

In the movie Mission Impossible, Tom Cruise made being a secret agent seem like the coolest job ever. Campers who sign up for the 2-week secret agent camp can get to know about the life of real secret agents by learning strategies and military skills on the paintball field.

Culinary Camp

If your child enjoys being in the kitchen, then the culinary camp is definitely the right fit. Campers learn technical skills of roasting, frying and cutting, as well as some recipes that they can take home and share with their families.

Street Art Camp

This camp takes creative license to an entirely new level. Campers will share their colorful ideas and imagination with each other and work together to visualize, sketch and paint with non-traditional techniques to create the coolest mural which will be displayed in public for all to see.

8 . Here at the Fort Collins Club, we love families! We offer a number of different kinds of activities to keep your kids active and also allow time to yourself. This webpage shows the details.

Kids’ Club

Kids have a place of their own--- Kids’ Club! A place for kids from 6 weeks to 12 years to have fun while you are working out. Our Kids’ Club childcare facility(设施) allows you to drop the kids off, do physical exercise or visit our spa.

Please feel free to stop in during our regular hours to meet our friendly staff and to get familiar with the Kids’ Club!

Club House

Check the Club House to see what games and youth activities are offered throughout the week. Our outdoor pool, open in summer, brings smiles and endless kid fun while you relax poolside. Children between the ages of 7---11 can be in the Club House unsupervised(无需看管的) . However, parents need to sign them in and out.

Kids’ Club Hours

Monday and Wednesday 8:00 am---8:00 pm

Tuesday, Thursday, Friday 8:30 am---8:00 pm

Saturday 8:00 am---2:00 pm

Sunday 9:00 am---4:00 pm

More information about Fort Collins Club can be found on our website: www. fortcollinclub.net.

9 . Genes (基因)are made up of DNA. Genes tell your body how to grow and work. They are passed down from parents to children.

Genes control everything in your body. They control things like your eye color and height. Scientists think they might control how well you play sports. This is called your athletic ability. But scientists still have many questions.

Stephen Roth is a scientist in Maryland. He studies exercise science. He also studies genes. We asked him questions. Here are his answers.

How much do genes affect athletic ability?

Nobody knows for sure. It is hard to measure(测量) these abilities with numbers. We do not know how genes affect a person's ability to play football. This is hard to measure. Most studies look at how genes affect muscle strength. This is easier to measure.

How many genes play a role in sports talent?

We do not know. I work with other scientists who study these genes. We make lists of the genes that we study. We have recorded 200 genes that have some relationship with athletic abilities. But every person has more than 20,000 genes. So there are many more genes left to study.

Are there special genes that determine fitness?

A gene called ACTN3 tells your body how to make a muscle protein (蛋白质). Some people do not have ACTN3. Their muscles do not work as well. Studies show that this keeps them from being star athletes. But scientists have only studied this in professional athletes.

Another gene is called ACE. It can affect your endurance(忍耐力). This is how long you can play a sport before your muscles get tired. Scientists are still trying to figure out if ACE is important. It plays a smaller role than scientists first thought.

What can tests that check for ACTN3 tell us?

Some companies sell saliva tests. The test looks for the ACTN3 gene. The results can tell you whether you have the protein in your muscle.

So far, scientists know that the gene affects abilities in the very best athletes. For example, some trained athletes do not have ACTN3. They might not run as fast as star athletes. But scientists do not know if it affects other people. They do not know if it affects how well a kid can play sports.

10 . Researchers have long been stumped(难住)by whether eating fish reduces the risk of developing type 2 diabetes. Some studies have shown that it does, while others have found no effect or concluded that it tends to increase the risk.

A Chalmers University of Technology study may explain the contradictory(矛盾的)results. The study compared blood samples and diet questionnaires from 842 participants, half of whom developed type 2 diabetes after about seven years. This showed that fish consumption as a whole has no effect on diabetes risk. Then, using a new data-analysis method, said one of the study author. "We screened(筛查)out the effect of environmental pollutants. We were then able to see that fish itself provides clear protection against type 2 diabetes.

However, participants who ate a lot of fatty fish, such as salmon, also had high levels of environmental pollutants in their blood. These fish are the most likely to contain accumulated pollutants such as DDT and PCB, which have both previously been linked to increased risk of type 2 diabetes.

To make sure the fish you eat is free from pollutants, check the Environmental Defense Fund's Seafood Selector(seafood edf.org) for the choices least likely to contain them, then look for wild-caught fish from sustainable sources, such as those certified by Marine Stewardship Council.