1 . So much of our daily life relates to the internet, from work to education and even talking with friends. The more online accounts and devices you have, the more internet dangers you will face. That’s why it’s more important to understand internet safety rules which protect you and your family from threats that may harm your data and devices.     1    

Make sure you’re using a safe internet connection

Although using public Wi-Fi is not recommended, it’s sometimes unavoidable when you are out. However, when you go online in a public place and use a public Wi-Fi connection, you have no direct control over its safety, which could leave you vulnerable (易受伤的) to cyberattacks.     2    .

Choose strong passwords

Passwords are one of the biggest weak spots when it comes to online safety. People often choose passwords that are easy to remember.     3    . In addition to this, using the same password for various sites puts your data at further risk. If hackers (黑客) get your identification from one site, they can probably access other websites which use the same login details.

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Developers are often working to make products safe, monitoring the latest threats and rolling out security patches (安全补丁) in case of weaknesses in their software. By using the updated operating systems and apps, you will benefit from the latest security patches. This is especially important for apps that include payment, health or other personal information about a user.

Be careful of uncertain links and where you click

    5    . That’s why it’s important to browse carefully and avoid certain types of online content—such as links from untrusted sources. If you receive an email that you’re not sure about, avoid clicking on any links in it. In fact, it’s best to avoid opening untrusted emails at all.

2 . A recent analysis from the Physicians Committee for Responsible Medicine highlights the benefits of replacing animal products with plant-based foods. This analysis, which amplifies a previous study by the same committee, further emphasizes the significant impact of plant-based diets on weight loss, cholesterol (胆固醇) and fat intake in overweight adults.

The most significant finding is that both healthy and unhealthy plant-based foods contribute to weight loss when they replace animal products in the diet. This conclusion is significant because it underlines the potential of a plant-based diet, regardless of the specific type of plant-based foods consumed, in managing weight and improving overall health.

This analysis is a secondary examination of a prior study that involved 244 overweight adults. The participants were divided into two groups. The first group followed a low-fat vegan (素食的) diet, and the second made no changes to their diet. Obviously, the study set no restrictions on calorie intake, and the researchers did not give participants specific instructions on diet quality.

The study authors used two different indexes (指标) to assess: the healthful plant-based diet index (hPDI), and the unhealthful plant-based diet index (uPDI). The hPDI emphasizes fruits, vegetables, grains, and beans, while the uPDI includes more refined grains and fruit juices. Higher scores on the indexes correlate with greater consumption of plant-based foods and reduced consumption of animal products.

The results revealed that after 16 weeks, participants on the vegan diet showed increased scores in both indexes. This increase significantly correlated with participants losing an average of about 13 pounds, mainly from reduced fat mass. The second group showed no change in their index scores.

Overall, the analysis provides strong evidence that eating plant-based foods is effective for weight management and health improvement.

5 . Johnny Agar had always dreamed of competing in triathlons (铁人三项赛) as an athlete. Unfortunately, he’d been diagnosed with cerebral palsy (大脑性瘫痪) shortly after he was born. This disorder makes it difficult for the now-28-year-old to get around. However, he and his father are proving that where there’s a will — and a lot of love — there’s a way!

Jeff Agar, 59, is helping Johnny experience life to the fullest by entering triathlons by his side. As a team, they’ve completed over 200 races, including a full ironman triathlon that required them to swim, bike and run 140 miles in just 17 hours.

“I’m not a fan of triathlon,” Jeff joked. “I’m doing it not because I love it. This is Johnny’s dream and I’m giving him the legs and the power to do it.” Although Jeff typically provides the majority of the manpower, it was important for Johnny to cross the finish line on his own legs. “Walking in races was my way of telling Dad, ‘Okay, I’m not just going to say thank-you anymore; I’m going to actually put words into action,’” Johnny said.

Johnny and his dad now form Team Agar, using their story and the power of motivational speaking to inspire others. “When we completed that 140-mile Ironman together, it had an amazing impact on many people who had seen our story. We began to see that competing isn’t just about us crossing the finish line; it’s about helping others leave uncertainty in the dust — even those facing greater obstacles than we did.”

Earlier this month, they received some incredible news. They were invited to compete in one of the toughest triathlons: the Ironman World Championship! What made the occasion even more special was a pre-recorded video message from Johnny’s idol, athlete Peyton Manning. “Rumor has it that you’re a big fan of mine,” Peyton said, “I’m a big fan of yours as well! You guys are incredible; you’re a true inspiration.”

7 . Ashley Jost bought a book at a bookstore in Columbia, Missouri. There was a surprise waiting for her inside.

“I was sitting on the sofa and the dog started barking (叫) at a stranger,” Jost said. “I put the book down to pet the dog and five dollars fell out on the floor.” She knew the money wasn’t hers. When she started turning the pages, she found a pink note stuck inside.

The note read, “I was having a hard day. I thought maybe I could brighten someone else’s day with this little surprise. Go buy a coffee. Practice some self-care today. Remember that you are loved. You are excellent. You are strong. Love, Lisa.”

“Random (随机的) acts of kindness often happen to strangers on the Internet, not to me.” Jost felt it was her duty to share the note. So she posted it on the Internet. Her post has been liked more than 3,000 times. People offer to do their own random acts of kindness, including her.

Jost hid surprise love notes and lots of Starbucks gift cards which total five dollars in coffee shops, restaurants and libraries. Her dad bought drink for the person behind him in line at a shop. Another woman said that she was encouraged to do her own act of kindness in honor of her 19-year-old daughter, who died in a car accident a few months ago.

Jost says she plans to do at least one kind thing every week from now on. “This has shown me the value of checking in with people around me and making sure that I take these chances to tell them, ‘Don’t forget that you are loved, you’re excellent and you are strong,’ as Lisa said. I don’t think we can ever do that enough.”

After seeing many people talk about the post online, Lisa mailed Jost a card to her office. She wrote that she’d wanted to make something positive—she never really expected this to happen the way it has.

9 . A mother of nine who started medical school when her youngest child was 4 years old graduated with her degree and plans to be a neurosurgeon (神经外科医生).

Sarah Merrill, now 41, said her journey to medical school began at age 17. She then met her husband and got married. Merrill first thought about going to school part-time to get a degree, but later she decided to follow her dream of attending medical school. Certainly, it was a challenge. Speaking of her successfully returning to university, Merrill thought it was credited to her family largely. “When I was accepted at Mayo Clinic Alix School of Medicine, we moved from Pennsylvania to Arizona,” said Merrill, who is moving to Indiana with her family to begin her residency (实习期) in neurosurgery. “In fact, they volunteered these movements. I know it was tough for all of us.”

Merrill and her children often have “homework parties” where they study for their own courses. Merrill’s choice has given a stimulus to her children. Merrill felt touched knowing her 11-year-old daughter wants to become a surgeon and overhearing her son tell his friends his mom’s going to be a cool brain surgeon, though he doesn’t understand that really.

Merrill’s next step into a neurosurgery residency will take her into a male-dominated field where only 5% of board certified neurosurgeons are women. Dr. Michele Halyard at Mayo Clinic Alix School of Medicine said Merrill was known as a focused student. Halyard said, “If you can deal with nine children and keep your reason, the residency should be a piece of cake because no amount of stress will make you fail.”

Merrill had considered choosing a more family-friendly specialty, but, again, chose to dream big and follow her original pursuit. It’s the same advice she would give to all. “Set the goal that is what you’re really enthusiastic about, and it helps to think small. If you know what your priorities are, focus on the next step. Then you’ll get where you want to go.”