1 . What is moderation (适度)? Basically, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not too full.     1     But it doesn't mean saying goodbye to the foods you love.

Take your time. It's important to slow down and think about food as something nutritious rather than just something to eat in between meetings.     2     It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.

Eat with others whenever possible. Eating alone, “specially in front of the TV or computer, often leads to mindless overeating. And be careful about the foods you keep at hand. It's more challenging to eat in moderation if you have unhealthy snacks at the ready, like cookies.     3    

Control emotional (情绪的) eating.     4     Many of us also turn to food to deal with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage emotions, you can regain control over the food you eat and your feelings.

    5     A healthy breakfast can start your metabolism (新陈代谢), while eating small, healthy meals keeps your energy up all day. Avoid eating late at night. Try to eat dinner earlier and fast for 14 — 16 hours until breakfast the next morning. Studies suggest that eating only when you're most active and giving your digestive system a long break each day may help to regulate weight.

2 . Overtourism Is For Real: How Can You Help?

Travel promotes understanding, expands our minds, makes us better people, and boosts local economies and communities, but the rapid growth of travel has led to overtourism in certain regions and destinations.     1     Certainly not. The loss of what travel offers would be unacceptable in today’s world. Here are some tips on making wise decisions to minimize pressure on the places we visit and improve our experience.

●Choose mindfully. Overvisited destinations are that way for a reason: they’re special. With so many online posts featuring the same places, it’s easy to feel like you’re missing out. Go somewhere only when the landscape, culture or food deeply draws you.     2    

●Get creative. The best way to ease pressure on over-touristed destinations is to go somewhere else. Though overtourism is described as a problem affecting the entire world, it’s actually concentrated to a small number of extremely popular spots. That means you have tons of less-visited options to choose from.     3     Why not try a regional alternative or check out a popular destination’s lesser-known sights?

●    4     Minimize impact and maximize experience by skipping major holidays or rush hour. You’ll compete with fewer tourists, save money, experience a different side of a popular place, and boost the economy when tourism is traditionally slower.

Visiting a place that others call home is a privilege (荣幸). Do your part to preserve what makes a destination special in the first place.     5     You may be amazed how much closer you’ll feel to the people there.

3 . Not all great writers are great spellers. If you want to be published, it's vital to submit a perfect, professionally presented manuscript (原稿).     1     No editor is likely to tolerate a writer who does not take the trouble to spell words correctly.

I keep two reference books close-by on my desk: dictionary and thesaurus (同义词词典). I don't trust my laptop's spellchecker.     2     Of course, these days there are plenty of online dictionaries and thesauruses, but I'm old-fashioned enough to prefer a hard cover and pages I can leaf through with my fingers. I use the Concise Oxford Dictionary and the Collins Thesaurus.

    3     It should give you a precise definition of each word, thus differentiating it from other words whose meanings are similar, but not identical. It will also usually show how the word is pronounced.

In addition, I have an old two-volume copy of the Shorter Oxford Dictionary, picked up a few years ago in a bookshop sale for just 99 pence. Of course, with its 2,672 pages, it's not exactly short. It contains around 163,000 words, plus word combinations and idiomatic phrases.     4     However, if I need to check the origin of a word or to look up examples of its usage, there's nothing better.

For well over a hundred years the most influential English dictionary was Samuel Johnson's Dictionary of the English Language published in 1755. "To make dictionaries is dull (乏味) work," wrote Johnson, illustrating one definition of "dull".     5     A few minutes spent casting your eye over a page or two can be a rewarding experience.

4 . In the past few years, online learning has become a significant part of the university and college experience.     1     But are all online courses created equal? How can you be sure that digital learning is right for you?     2    

We interviewed students and professors to get their advice about online courses, The most obvious advantage of online learning is that you can study anywhere and anytime.     3     “I think a point that many people lose sight of is how easy it can be to fall behind schedule,” says graduate student Amanda Bindman. Before choosing to study online, consider whether you’re a self-motivated learner and if the material seems interesting enough to keep you going.

The tip that comes up most often is simple: build online courses into your weekly schedule, just like what you would do with in person courses.     4     He noted that his online students usually end up with lower grades. It is so easy to let an online course slide, but your grades will suffer as a result. Be sure to schedule set times to watch your lectures, read materials and contribute to online discussion boards.

    5     A social connection is often a big part of learning. There are things you can do to ease this problem. Jessica Pink, an undergraduate student, suggests taking online courses with a friend, so you can motivate each other to stay on track. You can also find students on the class discussion board to organize a study group, or schedule in-person meeting s with your professor to discuss course concepts.

6 . It’s a joyful and stressful time of year in the United States for students and their families as they make decisions about where to attend college. Families often turn to rankings systems to help make a decision.     1    

When I talk to families as a scholar of higher education, they’re often surprised that teaching excellence is not counted in rankings.     2    

Emerging research suggests that courses in lower-ranked universities, on average, scored higher on teaching than courses in higher-ranked universities.     3     The absence of teaching excellence from the rankings is surprising given the link between high-quality teaching and student success. Quality teaching is one of the most important predictors of a wide range of college outcomes.

Rankings, however, are only one reason why a low value is placed on teaching in higher education. Administrators often don’t view teaching excellence as a way to increase enrolment (注册) or funding.     4     Research shows that the more time instructors spend on teaching, the lower their salary. What is the result? Many instructors continue to teach using traditional lectures, which lead to lower success rates.

    5     Nevertheless, not much will change until schools with high-quality teaching are rewarded with more resources, higher rankings and increased enrolments. In the long term, universities, organisations that rank schools, and others should work to make teaching a valued, core part of the mission.

What should students and their families do? They should give strong consideration to universities where high-quality teaching is valued, even though the schools may be ranked lower.

8 . Tricks To Becoming A Patient Person

Here’s a riddle: What do traffic jams, long lines and waiting for a vacation to start all have in common? There is one answer.     1    .

In the Digital Age, we’re used to having what we need immediately and right at our fingertips. However, research suggests that if we practiced patience, we’d be a whole lot better off. Here are several tricks.

●Practice gratitude (感激)

Thankfulness has a lot of benefits: Research shows it makes us happier, less stressed and even more optimistic.     2    . “Showing thankfulness can foster self-control,” said Ye Li, researcher at the University of California.

● Make yourself wait

Instant gratification (满足) may seem like the most “feel good” option at the time, but psychology research suggests waiting for things actually makes us happier in the long run. And the only way for us to get into the habit of waiting is to practice.     3    . Put off watching your favorite show until the weekend or wait 10 extra minutes before going for that cake. You’ll soon find that the more patience you practice, the more you start to apply it to other, more annoying situations.

●     4    .

So many of us have the belief that being comfortable is the only state we will tolerate, and when we experience something outside of our comfort zone, we get impatient about the circumstances. You should learn to say to yourself, “    5    .” You’ll then gradually become more patient.

9 . How to learn a new language as an adult

Learning a new language can be a tough challenge at any age. However, it seems to be exceptionally difficult to get the hang of a foreign tongue as we age.     1     Yet, you can still master a foreign tongue as an adult with these tips:

It’s about connection.

It’s important to remember that learning a language is not really about learning a language.     2     Try to connect with people you may know by sharing your experience, or listen to podcasts and music in your target language, or read about the country’s history.

    3    

Watching TV shows in another language is an excellent way to get used to hearing a foreign tongue spoken in real-time.     4     TV shows, films, podcasts and even video games are all great forms of entertainment for learning a new language. Not only will these forms of entertainment lend added cultural and regional insights, but they’ll help you have fun while doing it.

Patience is key.

While you are learning, be patient with yourself. Learn to love your progress and celebrate your successes. Did you know the word “piano” means “piano”, “slow” and “quiet” in Italian? Adding a single new word to your vocabulary can be so beautiful and rewarding.     5    .

10 . Personal Forgiveness

Taking responsibility for mistakes is a positive step, but don’t beat yourself up about them. To err (犯错) is human.     1     You can use the following writing exercise to help you do this.

In a journal or on a piece of paper, put the heading “Personal strengths.”     2     Are you caring? Creative? Generous? A good listener? Fun to be around? They don’t have to be world-changing, just aspects of your personality that you’re proud of.

At the top of a second page, put the heading “Acts of kindness.” On this one, list all the positive things you’ve done for others. It might be the time when you helped a friend with their homework, when you did the ironing without being asked, or when you baked cookies after the family had had a tiring day.     3    

You could ask a friend or family member to help add to your list.     4     That way, you could exchange thoughts on what makes each of you special and the aspects of your personality that shine through. In fact, don’t wait until you’ve made a mistake to try this — it’s a great way to boost self-confidence at any time.

It’s something of a cliché (陈词滥调) that most people learn not from their successes but their mistakes. The thing is, it’s true.     5     We’ re all changing and learning all the time and mistakes are a positive way to develop and grow.