1 . Many Americans suffer from chronic (慢性的) conditions connected to their diets.    1    .

If you are looking for a health super-hero, head to the grocery store.    2    . That is not an exaggeration (夸张). A study found that people of any age who started including healthy foods in their diets improved their chances of living longer. Replacing one serving of red meat a day with one serving of nuts, for instance, was related to an 8-17 percent reduced risk of early death.    3    .

Lentils (扁豆) contain the highest amount of protein of any plant. They also provide excellent amounts of iron, folate (叶酸), and magnesium.    4    . A quarter cup of dry lentils contains about 13 grams of fiber. A quarter cup of kidney beans has about half that. They are consumed in the Blue Zones, areas of the world famous for having the longest-living and healthiest people.

Salmon (鲑鱼) is rich in protein, omega-3s, B vitamins, vitamins D and A.     5    . Specifically, they help protect against age-related brain and eye diseases, reduce the risk of heart disease and depression and maintain healthy skin.

Blueberries have plenty of nutrition carried in such tiny berries!They have plenty of fiber to keep you full and make your colon moving. They have folate which helps make DNA. They also have Vitamins C to help create collagen in your skin and other nutrients which protect our cells from damage.

3 . Have you ever been annoyed at younger siblings (兄弟姐妹) for stealing your toys?     1    It is true they sometimes bring troubles and problems. But latest studies have found that brothers and sisters can actually boost your physical and mental health, even as an adult.

    2       According to a study from Brigham Young University in the US, having a meaningful and close relationship with siblings can lead to greater life satisfaction and mental well-being. Brothers and sisters can help prevent their teenage siblings from feeling guilty, unloved and lonely. Having brothers and sisters makes you more kind-hearted,     3     Could it be that having a same-generation relative looking out for you motivates you to think about others? If a sibling is warm and kind, the other sibling is likely to display the same qualities.

Siblings help you have a healthier lifestyle. A survey of more than 15,000 people found that 43 percent of people credited their family members for having the biggest positive impact on their physical condition.     4     Spending a lot of time together, they increase the possibility of taking regular exercise and sticking to your diet.

They can help you live longer, In a study from the American Sociological Association, older adults, who described themselves as being “extremely close” to the family members, had a six percent chance of dying over the next five years, compared to a 14 percent risk for the people who didn’t.

Having good friends can bring many of the same benefits. We don’t all have brothers and sisters, or you might not have much contact with them. Don’t panic.     5     It can also boost your health, well-being and long life.

4 . Sometimes in life, we keep making the same mistakes over and over again, without learning a lesson, till reality strikes us. Other times, some decisions are very hard, so we often end up feeling we could have gone the other way.    1     Life is limited, and it is better to learn some life lessons.

Successful people don't just gain confidence after achieving success. Instead, they have made achievements as they always believe in themselves.    2    

If you agree to do things even if you don't want to, you will welcome more stress in your life. This is why you must be able to and have the courage to turn someone down in a polite way whenever you are not totally ready to do something you are asked to.

Be responsible for your life.

Stay away from people who always drag you down.

We tend to be with people who inspire us or who make us feel better, but sometimes we end up spending time with those who don't appreciate us .    5     Or you will end up feeling worthless for yourself.

5 . Being healthy is important. Often, we’re crazy about articles in health magazines talking about the latest popular diets, or advertisements that offer cures (疗法) for fatness that are often too good to be true. One of the latest crazy phenomena (现象) is intermittent fasting (间歇性禁食).     1    

There are different ways of intermittent fasting.     2     Another common way is choosing a diet that sees people only eating during a limited part of the day, for example, over eight hours.

    3     A study suggests intermittent fasting may help control blood sugar and reduce the possibility of suffering related disease. Other studies have shown intermittent fasting may help slow the ageing process, support brain function, lose weight, etc.

Some people try intermittent fasting for weight management, and others use the method to deal with some conditions such as high cholesterol or arthritis.     4     Fasting might not suit those who are underweight or with a long-term medical condition. Fasting may cause some people to experience symptoms (症状) such as headaches or make them easily suffer from overeating after a reduced calorie intake (热量摄入) day.

As with many diets, it’s always wise to speak to your doctor or weight-loss professional before changing your eating habits. And, at the end of the day, it could just come down to what lifestyle choice suits you.     5     If not, your health may suffer.

6 . You’re chatting with a friend and want to recommend a good book.     1     It feels like it’s on the tip of your tongue, but the harder you try to remember, the more you can’t. We’ve all been there, and everyone knows how hard it is to remember all of that information in your head. Luckily, there are some things you can do to improve your memory.

·Repeat important information out loud.     2     When you repeat something out loud, you aren’t technically memorizing it. You’re actually creating a pattern and sound that will make the information easier to remember in the future.

·    3     Turn the TV off while you study and get off the phone while you’re driving. When you do different activities at the same time, your attention is divided, which will make it hard to process the information necessary to remember what you’re doing.

·Take notes and write things down. Taking notes will help you memorize the information, even if you never look at your notes again!     4     So you’re better off sticking to pen and paper if you really want to remember your friend’s birthday or an important meeting.

·Take a short walk. There’s a lot of scientific evidence that taking a walk will jog your memory. If you are trying to remember something, spend a few minutes walking around your neighborhood to see if it helps.     5     At best, you’ll remember the name of that life-changing book from grade school!

7 . A heart-to-heart talk refers to an honest conversation between two people. When sharing a heart-to-heart talk, people will generally share innermost (内心最深处的) thoughts and feelings. This talk usually takes place without other people being present.     1     Some people also refer to this type of conversation as a heartfelt talk, or speaking from the heart. Here are tips on having a heart-to-heart talk.

Share personal stories.     2     When you share a personal story with someone, you put yourself out there in a brave way. Hopefully, the person will follow suit and be receptive to your sharing. Make sure that your disclosure (披露) is proper for the level of relationship you have with the other person. And remember not to push yourself too hard.     3    

Listen to understand. Being an active listener is important during a heartto-heart talk. When you actively listen to what another person is saying, he is more likely to open up.     4     Instead, try to listen to really understand what the other is trying to communicate.

    5     When you’re trying to get someone to open up and go deeper in conversation with you, you are expected to avoid questions that close off the discussion. For example, you might immediately start trying to learn the person’s likes and dislikes by asking “What’s your favorite color/food/season?” The problem with such a question is that it doesn’t promote (促进) a more detailed answer because it can be answered with only one word (e.g. “Purple. Pizza. Summer.”).

8 . Ask most people which day of the week they fear the most and the answer is likely to be Monday. The first day of the working week can make us experience a sense of tiredness or fatigue.     1              

    2     It’s the time of year when we’re supposedly feeling at our lowest and most “blue”. We’re thought to be more likely to feel down because the weather’s cold and we’re back at work. We’ve got to make up all the money we spent at Christmas and we’re feeling guilty for already breaking our New Year’s resolutions.

Some consider the term, pseudo-science, saying that there is no such thing as a 24-hour depression.     3     The decreasing motivation to work, the lack of interest in everything and the regret for what is not finished can be clearly felt on the first day of the week.     4     Someone who misses the deadline and cannot meet the standard at work affects the overall efficiency and teamwork within a project.

Fortunately, we don’t have to suffer that on Monday, not if we remember: we all have our good days and our bad days, and those aren’t for the calendar (日历) to decide.     5     Rather than automatically thinking we feel blue on Blue Monday, reflect on the well being of our mind, practice self-care and seek support when needed. In this way, we can weather the Monday blues and any other challenges that come our way.

9 . We’ve all been there: You check your phone and see over 100 unread texts thanks to a group chat. The more this happens, the more it can start to feel overwhelming. “When we see so much activity happening, it creates a sense of panic and often results in difficulty separating from the phone due to fear of missing out,” said therapist (治疗专家) Becky Stuempfig. But group texts don’t have to be a source of stress.     1    .

“I recommend choosing certain times of the day when you plan to catch up on texts,” Stuempfig said. “    2    , one in the morning, afternoon and evening, where they read and respond to messages. By doing so, you avoid feeling like you spent the entire day trying to keep up. and it decreases anxiety caused by receiving constant alerts (提醒).”

“My advice is turning off all notification alerts. No sounds, no vibrating (震动) — nothing.” Stuempfig said. “    3     — all of the necessary positive activities for our mental health.” You can set exceptions for certain contacts and apps, so you don’t have to worry about missing important calls.

    4    . “I recommend minimizing the number of people on group chats so that the notifications are not quite as overwhelming.” Stuempfig said. “Large group chats are extremely hard to manage and create a feeling of constantly needing to check to see what is being discussed.”

Even if you make some changes, you might still find yourself feeling overwhelmed at certain times. It can be helpful to try some mindfulness exercises.     5    . Stuempfig said, “Taking a walk without bringing a phone with you or silencing texts and only allowing calls from emergency contacts can be a great way to refresh ourselves.”