✨【为什么要补充保健品】
1/人的患病率和寿命时限只有6%取决于基因，而剩余的94%是取决于我们吃什么以及我们体内微生物群
然而世界上没有一种能够摄入所有营养元素的完美饮食方案，所以需要摄取饮食中没有摄入的营养元素以及增强体内吸收营养素的微生物群的能力
2/经常有人说 we are what we eat，但更应该说 we are eating what we eat ate，我们吃的动物就是吃的动物吃的那些转基因食物和各种抗生素，我们吃的植物也取决于土壤中的微量元素
而现在各种污染导致很多土壤也不是那么营养，甚至在 farming 过程中还使用一些有害物质，那些物质会破坏我们肠道微生物群的生存环境
3/现代人的生活充满了压力，抵抗力也下降，需要更多营养来增加抵抗力
4/我们天天处在充满环境毒害里，如污染、工业化学品、香烟烟雾和紫外线辐射wifi cellphone 等辐，造成很多体内的氧化和发炎线粒体破坏等，需要抗氧化抗炎症
5/（女性）口服避孕药会破坏体内微生物群
6/想要获得足量的营养元素需要摄入很多热量食物，可是很多人一天吃不了那么多，而且还不保证是 organic 和 nutrition dense 的
✨【如何了解自己需要补什么保健品】
1/ 基因测试，了解自己多那些元素需求高
2/ 去医院测血液中各元素含量
3/计算你日常饮食中缺乏的元素并对其补充
4/omega测试可以用omega quant test（美国的）
5/听认证医生建议，可以在这上面找医生https://www.ifm.org/
✨【根据现代饮食推荐大部分人使用的保健品】
1/Vitamin D，但注意是 d3形式，而且要和 k2 联合吃的，人体可以晒太阳合成，但现代人晒太阳不够所以需要补充，补充这个对血管防癌抵抗力都有帮助
2/DHA，现代人深海摄取食物不够，而且理想中摄入油 omega 6: omega 3应该是1:1，但现在人吃的omega6 太多了，omega 6 比重太高，容易引发炎症，而且 DHA 对大脑眼睛有帮助，补充 EPA：DHA有人会关心比例问题，最好是 1:1，但比例也没那么重要
3/Vitamin B，缺乏的话会导致人精力不足，要补充B9叶酸，人体无法自身合成的B12，B3等增强代谢精力等，其中b3的 Nicotinamide Riboside 对 NAD 生成有帮助
4/Polyphenols 多酚类，比如补充碧萝芷或葡萄籽，有很强抗氧化能力，一般饮食吃不到这么多酚
5/Vitamin C ，补充这个来避免消化问题 抵抗力问题 和促进胶原蛋白生成 ，但要买高质量的，每天摄入 6g 左右
6/prebiotics 益生元，让你能保持体内 probiotics 水平，来利用食物中营养。
（另外 probiotics 本身不建议， 98% 以上细菌的很多会被胃里物质杀死，很多实际 probiotics 与实际不符合，而且人体 90% 都是细菌， 10% 是人体细胞，补充那么一点益生菌是没有用的 ）
7/Magnesium 很多人不足，补充镁可帮助睡觉，如果你精神不加 背痛 leg cramp 之类的，很可能是缺镁
8/Protein shake 特别是人老了，对食物中蛋白吸收效率下降，而蛋白粉更好消化
9/ 有利于 detox 的 补充剂，最好是复合的补充以下排毒排重金属的物质：coconut charcoal， milk thistle ， zeolites ，liposomal glutahione左旋谷胱甘肽，Modified citrus pectin改良柑橘果胶，clay，NAC
10/Adaptogen，世界上不同地方往往有当地土著的药草，而那些能解压的药草都很宝贵的成分，
如maca玛咖
ashwagandha印度人参
relola（ Magnolia officinalis and Phellodendron amurense）
Russian rhodioa rosea 野生红景天
holy basil
茶叶里的茶氨酸
11/铁，只推荐女性补充，因为现在饮食中铁不足
12/ annatto-e ，维生素 e 的一种，一般多元维生素中维 e 都是 tocopherols这个形式，然而在抗自由基方面tocotrienols是tocopherols 40-60倍，如果两者一起服用，会降低tocotrienols的吸收效率，而这种南美的植物Annatto只含tocotrienols
13/sulforaphane，一种抗氧化剂，来自十字花科食物比如西兰花，但平时要吃很多西兰花才能获得足量的 s ulforaphane，所以可以补充broccoli extract
14/creatine 肌酸，很多人以为这个只是增加肌肉而已，不需要运动或者不是老年性肌少症(Sarcopenia) 就不用，但其实补充这个对记忆认知力都有帮助
✨【另外一些提到的保健品】
15/Phosphatidylcholine 磷脂酰胆碱 这是从磷脂中提取的，对细胞膜有好处，大脑有有很多细胞，如果细胞膜都很健全，大脑也会健全
16/CoQ10 如果因为年纪大心脏大脑精力功能都不如之前，可能是线粒体受到太多自由基破坏，可以了解 MITOQ ，比其他CoQ10更有效，有助于中和过量的自由基，稳定线粒体膜，保护线粒体膜免受随后的自由基攻击
磷脂酰胆碱 ， CoQ10 ， Nictinamide rubesuide （ B3 的一种）一起服用对认知问题有显著提高
17/ CBD是从火麻仁hemp中提取的，让人很relax能睡好觉，hemp和marijuana区别就是thc不同
补充 EPA：DHA有人会关心比例问题，最好是 1:1，但比例也没那么重要
18/能合成胶原蛋白的补品，25以后胶原蛋白流失
19/MCT OIL powder form 的更好吸收，减少疲惫
20/医用的蘑菇，灵芝，北冬虫夏草（增加血液循环），猴头菇（对脑子好）
21/hyperbaric Oxygen Therapy(HBOT)
22/kava 是一种斐济饮品，但保健品kava extract 和 传统的 cava 不一样，这个尊重传统的制法，所以不像传统的 kava那么有效，运用到其他地方也是，如果你越反自然地食用什么东西，会越没用，noble strains 是唯一的跟传统制法一样的
✨【买保健品注意事项】
1/不要只看价格，要看背后剂量，算单位价
2/注意该营养元素存在形式，有的形式根本不被人体吸收，比如：
维生素d，d2 就比 d3 吸收好
b12的methylcobalamin就比 Cyanocobalamin 安全无毒且更能吸收，如果是后者直接扔掉
b6 用 paroxetine hydrochloride 是 inactive，P5P 才是 active 的
镁有多种形式， taurate 对心脏健康控制血糖很有帮助， glycinate 吸收比较好， citarte 比较常见，theanine对脑子好, oxide 根本不吸收
calcium ，如果是 calcium carbonate 可以直接扔掉
Ve 的 d-alpha tocopheryl succinate 也是人工的
3/ 注意营养元素之间的搭配，比如补钙，没有 k2 和 Vitamin D 根本无法吸收；而吸收维生素 D 又需要镁。
4/ 注意营养元素来源，最好都是从 whole food 中提取的，不要人工合成的，人工合成的可能不被吸收还对人体有害，从 whole food 提取一般一天吃 4 颗左右，全部在 1 颗里面是装不下的
5/ 也要注意原材料产地等，比如 Svetol就是从马达加斯加里的咖啡豆提取的，不能是其他地方，研究表明俄罗斯的野生红景天有效果，从中国来的原材料可能就无法产生实验中的效果
6/ 确保保证产品纯度，去网站查看或者咨询他们的萃取方法，有的工厂的原料是 Undehydrated ，就会有很多 mycotoxin mold对人体很不好，而且有的产品实际跟 label 不一样 ，所以一定要找的被第三方认证的产品，而且不是过去认证，当下也是认证的才可以
7/ 包装上越多认证越好，美国产品至少要有 GMP 认证，其他认证比如 MSC NSF USDA USP NON-GMO organic 等，澳大利亚产品要有 TGE 认证。（ pure clean natural 都是废话，去找认证的 organic 的）
8/ 要去正规网站买，比如 iherb ，有他们自己的检测
9/不要买便宜的，要买好的！比如7美元的多种维生素还是避开吧
10/要用实验中报告中相同剂量，不然就没有该成分保健品宣传的效果
11/注意看other ingredient 避免产品中加入不必要的化学元素，粘合剂等，最好选择powder 或者 powder in capsule 的形式比较简单好吸收，liquid 也很好吸收
12/ 是不是吃了保健品就一定一下子会觉得精力很好，有的会，但不是一定的，如果你一下子觉得精力旺盛，看看保健品是不是添加了不必要的东西，如咖啡因，过量 b12 等
13/ 找 practitioner 医生自创或者合伙的公司，医生使用售卖的产品牌子会比较可靠，质量更好
14/找到一个感兴趣品牌后，去他们网站或者找他们要 bioavailablity data并且多在网上搜索review来了解这个品牌
15/节目嘉宾推荐的牌子产品：Garden of life / Jigsawhealth的镁/ Caltonnutrition（他们考虑了antagonism把多种维生素分成了上午下午吃不同成分）/ Bifodo maximus probiotics /Douglaslabs / Kion/ Designsforhealth / Cardio miracle / Terraflora /Thorne/Xymogen / Premier Research / Researched Nutritionals / Quiksilver / Microbiome Labs 的MegaSporeBiotic / https://store.druckerlabs.com/intraMAXinfo_s/117.htm
✨【吃保健品的注意事项】
1/有些补充物质是互斥或者效果加倍，所以要分不同时间段去吃，详情可以去搜索 nutrient antagonism
2/周期性吃保健品，比如 DHA， 吃了6周，停一停6周再吃，让身体有时间代谢。
3/了解自身需要什么，而不是乱补，不要一股脑乱吃，吃什么要问自己为什么要吃，不要补不需要的
4/在食用补充剂之前应该先对身体进行detox，可服用一些intestinal cleaner
5/保健品是辅助，不是主要的，营养元素应该优先从食物获取，在大自然中都是bio平衡的
6/不是所有保健品都需要每天吃，看你今天需要。
比如你今天要吃很多面食，你就可以吃gluten digest enzyme
比如你这段时间压力大睡眠不好可以吃CBD
比如你想吃很多碳水又想控制血糖。你就可以吃bittermelon 苦瓜，可以抑制碳水后血糖上升
✨【一些有趣的保健品知识】
1/在美国药物只要有好处，哪怕有副作用都可以上市，而保健品不需要证明有作用只需要证明无副作用就可以。
2/ 保健品制药公司原料来源就那几个，所以相同成分区别其实不会很大
3/ 关于影响保健品的吸收的元素：
form 不同吸收不同
因人而异，比如你今天摄取很多维生素啊、，保健品里的维生素a你，就不会吸收很多
看你的肠道菌群，如果肠道菌群很少，那么吸收率也低
✨【关于一些健康概念】
1/Organic 有机是很好的，普遍比 nonorganic 能摄入更多营养素，但是 organic 也不是等同的，如果土壤不好，即使是 organic ，营养价值也低
2/GF ，无麸，人会麸过敏是因为体内 microbiome 菌群被破坏了，破坏原因是因为现代人生活习惯：久坐不动生活方式，过多饱和脂肪，吃的各种蔬菜不多等
3/NO-GMO 非转基因在美国有一点难做到，因为风一吹，就混合了
✨【饮食注意事项】
1/不要吃生食，比如菠菜，直接吃生的会有草酸，阻碍钙吸收，要提前用开水加糖煮2分钟去除草酸再吃
2/不要吃糖，不要吃玉米，要吃各种各样的健康完整的植物
3/少吃有凝集素的食物 ，容易引发炎症，此类食物比如豆类（含花生），谷物，茄子 西红柿 土豆 辣椒
4/想要抗氧化抗衰老可以多吃多酚类（丁香 薄荷 等天然调味剂 ，可可粉，黑巧克力，黑醋栗，红茶，核桃榛子等）还有多胺类食物（蘑菇 西柚 全谷物 豆类 发酵物 西兰花 豌豆）
5/ 感恩地吃食物，这样影响减少皮质醇，可以减压
6/多吃香料调味品等，这些有利于抗发炎
7/有经济能力尽量选择organic food或者wild food，而且尽量在家自己煮饭
✨【如何保持体内菌群健康】了解更多搜索kiran krishnan
1/多吃富含益生元的食物，可以让你肠道菌群更好运作，比如 Chicory Root ， Dandelion Greens ， Jerusalem Artichoke ， garlic ，洋葱，大葱，芦笋，大麦，燕麦，苹果，魔芋可可，牛蒡， flaxseeds ，凉薯，雪莲果，麦麸，海草，
普洱茶，解释普洱茶作用可以促进一个叫 Akkermansia muciniphila 的菌群繁殖，这个菌群在用粘液消化食物是会产生更多粘液，更多粘液意味着抵抗力越高越不容易发炎，如果不补充的话，随着年龄，这个菌群会越来越少，会越容易发炎
2/增加食物种类，不同食物有不同的bacteria，吃一些发酵食物，酸奶 泡菜等可以维持体内菌群环境
3/fasting断食一段时间
4/想避免不好的细菌是靠更多好细菌存在，这样那些营养就不会供给不好的细菌了，而不是靠杀菌来做道，杀菌会一下杀掉所有，不要过度清洁周围环境，会破坏microbiome，特别是很多含氯的清洁品还有说什么杀菌99.9%的清洁用品平时清洁用清水，除味道喷一些有香味的精油
5/有一个概念叫microbiome cloud，就是住在一起的人是分享菌群的，比如你们家有人生病吃抗菌药你体内的细菌也会减少，想要增加细菌多样性可以养一条狗，在外面溜溜后它去草丛中采集了很多不同细菌
✨【如何不要避免 toxin】
避免有毒化学物质，苯啊什么的，bromide，避免粘合剂，还有重金属，吃素，不要睡voc比如记忆海绵，多喝水，不要擦化学试剂很多的化妆品防晒霜等
空气净化器
通过饮食用 organic 食物来改善
fasting！！！！！
补充保健品
✨【如何用呼吸解压】
10/ 利用4组 的 4-4-4 （吸气4s，屏住呼吸4s，呼出4s）或者 4-7-8（吸气4s，屏住呼吸7s，呼出8s） 的呼吸方式来减少压力
✨【为什么得糖尿病以及如何避免】
1/ 原因：每天久坐不动，改善：每天步行 30min 以上
2/ 原因：吃太多或太频繁，改善：一日两餐，做一些 fasting ，减少食量
3/ 原因：吃糖吃面粉等，改善：少摄入没有营养价值的碳水，推荐 whole plant-based food
4/ 原因：睡觉不好 ，改善：找到睡眠不好原因并解决（比如睡前手机 房间灯光 缺乏运动 饮食不佳 压力都会影响睡眠），或者补充 CBD
5/ 原因：压力太大
6/ 原因：缺镁，改善：补镁
夏日完美的美白方法
夏日完美的美白的方法有哪些呢，夏天正是太阳最厉害的时候，也正是女孩怕晒黑了皮肤，那么这时就应该注意防晒与使用一些美白的人产品来达到美白的效果，现在就跟大家分享夏日完美的美白方法。
夏日完美的美白方法1
美白心计之防晒篇
防晒是美白的基本前提，肌肤在阳光下曝露1小时，8个星期的美白功夫就会付诸流水。随着夏季阳光日渐热情，紫外线强度也是一日胜过一日，它可是美白的大忌。
Tips：我们在外出时尽可能戴帽子、撑阳伞、戴太阳眼镜、穿长袖衣裤以保护肌肤，晴天外出时都应涂防晒品，而且每隔2&3小时擦一次。只要从事过户外活动，无论日晒程度如何，回家后都应先洗澡并全身抹些护肤露。
美白心计之单品篇
夏日除了勤劳地防晒外，还必须配合美白单品才能得到白嫩肌肤，可是很多美眉使用一些昂贵的美白护肤品后却没有丝毫的美白效果，这是怎么回事呢？
其实市面上也有很多便宜又好用的美白产品，只是你没发现而已，下面我就给你推荐几款平价好用的美白单品，让你白得快又不伤荷包！
夏日完美的美白方法2防晒必备品
1、随身不离遮阳伞
根据防晒测试，质量好的遮阳伞可以有效阻挡阳光及紫外线，起到一定的防晒效果。
2、隔离和粉底
我们都知道防晒值不能叠加，但是，因为擦隔离或粉底不同于擦防晒霜，这些有颜色的东西必须擦得轻薄，要想有好的防晒保护，只能靠多层叠加，才可以达到一定的厚度。
3、晒后修复
如果暴晒后皮肤发红，可以用冰镇的晒后修复者哩厚厚涂一层冰敷，或者其它温和补水的者哩质地的东西，有利于给皮肤降温和补水，这其间不要去角质，也不要把其它五花八门的东西往脸上招呼，非常容易引起过敏。
4、帽子
如果不太计较形象，防晒效果最好当属铁面人。买最大号的，帽沿拉下来点就能遮挡整个脸和脖子，还不损坏发型。
5、太阳镜
眼睛是心灵的窗户。太阳镜这东西，再怎么心疼钱，也不要省，宁愿买一些口碑和质量都不错的大众品牌，也不要去买什么名牌的A货，以至地摊货。好看难看倒在其次，关键是镜片质量不过关，会直接伤害我们的眼睛。开车的人更要注意。在保证品牌跟质量的基础上，尽量挑符合自己的面型，又遮盖周全的。戴防紫外线隐型眼镜的同学，也仍然要戴太阳镜，因为在晒太阳时，隐型眼镜顶多能保护到角膜，大面积的结膜还暴露在阳光下没有得到保护。
夏日完美的美白方法3美白产品对什么样的皮肤有作用？
色素沉着，黯淡肤色，妆容掩盖不了的小斑点，它们困扰你是不是已经很久了？色素沉着形成的色斑是亚洲人最大的皮肤问题，而亚洲人皮肤老化的第一个迹象便是皮肤色素过度沉着。经过皮肤专家的努力，最新一代的美白化妆品对这类皮肤问题都有比较明显的效果。
为什么亚洲人的皮肤更容易产生黑斑？
据薇姿皮肤专家介绍：有的人肤若凝脂，而有的人却肤色黝黑。这与皮肤中黑色素细胞数量是息息相关的，导致黑色素产生有外因，如紫外线的照射，也有内因，即与每个人皮肤本身基底层黑色素数量有关，也就是遗传的'天然肤色。不同的人种，皮肤中黑色素细胞数量也各不相同，亚洲人的皮肤容易晒黑，这是由亚洲人皮肤的结构特点所决定的。亚洲人皮肤中黑色素颗粒的密度高，每个黑色素细胞中黑色素颗粒数量约为250个，比欧洲人高2倍左右。而亚洲皮肤角质层剥落的速度却比欧洲皮肤更缓慢，使黑色素退化的速度减慢。此外，亚洲皮肤对紫外线照射敏感，在UVA的照射下，亚洲人的皮肤很容易产生即时性的黑化。这就是亚洲人皮肤容易产生黑斑的原因。
新的美白产品和以往的产品有什么不同？
在传统配方中，曲酸和精纯维他命C都能对黑斑进行阻截，且效果辉煌。但是在对付阳光的照射时，双方的结合会使配方的pH值低于5，还对皮肤有刺激性，此外，精纯维他命C极不稳定，易发生氧化反应。而现在薇姿（VICHY）实验所最新研制的薇姿双重润白精华素运用了三重乳化科技（W／O／W），完美地将皮肤医学的两大美白因子精纯维他命C和曲酸融为一体。确保2种健康活性分子保持活性、纯洁性和稳定性的持续释放。还不会令皮肤产生不适的反应，质地清爽、不油腻、易渗透。
碧欧泉（BIOTHERM）的WHITEDETOX润白净化系列，提倡“先排毒，再美白”。产品含专利DETOX复合配方，一如细胞净化剂，中和细胞毒素，有效改善微循环，使代谢畅通无阻，从而提升肌肤排毒功能。净化后的肌肤，从内采用鞠酸，在麦拉宁黑色素形成的最初阶段发挥抑制功效，防止黑斑形成。外采用水杨酸，促进细胞新陈代谢，并在皮肤表层抵御紫外线。
兰蔻的研究专家创造出新美白修护XW系列。将提取自天然的高效活性甘草根精华同曲酸组合在一起，精确作用于黑色素产生的最初阶段，从而美白肌肤，淡化黑斑并防止黑斑的生成。
而来自芬兰的优姿婷美白雪肤系列，有双重美白护肤功能。不仅将纯维他命C和芬兰独有的天然白桦树萃取物直接作用肌肤底层，分解黑色素，同时保湿和更新肌肤再生，并能过滤紫外线，起到双重作用。
没有色斑的皮肤需要美白保养吗？
肉眼看不到色斑，并不表示皮肤上没有色斑。色斑的形成是日积月累的，在它的初始阶段，肉眼无法辨别，但是当肉眼能够看出色斑时，色斑其实已经很严重了。此外，通过紫外线照相机可以更清楚地看到肉眼看不到的色斑。因此，即使“没有”色斑的皮肤，也需要进行美白保养。
皮肤美白一直是亚洲女性不变的追求，转眼间阳光灿烂的夏日已经向人们打招呼了，很多女性读者来信寻求新的美白方法。大概业内的护肤美容专家们非常了解中国女性的夏日需求，在这个开始骤热的初夏为女性消费者提供了不同品牌的美白产品，那我们来看看该怎样选择美白产品。
http://www.diyifanwen.com/zuowen/yingyuzuowen/czyyzw/index.htmhttp://www.chinaedu.com/
http://www.hao360.com/page/details_articles.asp?id=5598
http://www.yingyuduanwen.com.cn/
http://down.mbahome.com/down_list.asp?id=1332
http://ks.cn.yahoo.com/question/1307070801435.html
http://bbs.edu.sina.com.cn/g_forum/00/2D/06/view.php?fid=...
http://www.foodmate.net/english/read/
1The winter vacation passed quickly. In those days, I have done some things. Playing, doing homework and so on. Sometimes I helped my mother doing some housework. She thanked to me. Though, I was proud of myself. I also went over my English learning. I think I have known more than before. In the new term, I will study hard.
2I like to eat meat that comes from any poultry, chicken, duck, geese as well as dairy meat. beef tastes really good. Not only are they delicious and fattening, they are full of nutrition. Also, meat can come in an almost infinite array of varieties, because they come from a whole range of animals and each can be prepared in many ways. There are many exotic types of meats around the world, hopefully, i will have the chance to sample my favourite food in many different ways.
3Today is natinal day.I went to the park with my family to celebrate this holiday.There are many people in the park.Some of them were taking photos ,and others were going sightseeing.How happily they looked.
2
This afternoon I went to the park which was built recently near my home.In the park,I saw many beautiful flowers and trees.The air was quite fresh and brids sang happyly.All the people there were singing,dancing and playing games.What a lovely place!
4Dear Mary,
I have been living in Beijing for some time now and I find it very interesting here.
There are so many similarities between Beijing and London. They are both the capital of the country and are both very important cities. Both places have huge populations. They are both the economical, political and cultural center. They both have many historical and cultrual
I also found many differences in the two cities. In London we drive on the left side of the road, while in Beijing they drive on the right side. Most people in London go to work via public transportation, here in Beijing most people rides bycicles. In London the weather is always cloudy, here in Beijing most the the time it's sunny. And in London most student don't spend their time efficiently, but here in Beijing many people speak English cause they study hard.
Regards,
Peter
5If we are in a fire, first of all, we should keep silent. We can't be so nervous that we will do something terrible. We may take a deep breathe and then find the way to save ourselves carefully. We can't jump out of the windows unless there is not another way to get out because it's too dangerous. We need a piece of wet paper to cover our nose and mouth to help keep off the smoke.
6Time flies when we are having fun is an old expression. We know, as we reminisce of our past, time flies regardless.
As we grow beyond our teenage. We remember the times of fun we had when we were young, when we were in primary school. We had little concern, little responsibilities. We all remember chasing our friends in catch, sneaking around in hide-and-seek and the fun in the playground.
As we grow with time, our lives become filled with stress and worries. It is in these times we remember what we had, what we took for granted. As we do so, we look forward to what we can achieve and what we will see of ourselves years down the tracks.
7If this is last day-long, I think the majority of people can wait for death, but I cannot, I have to convene possess my friend meeting, early in the morning is looks the sunrise, most loves the music ,I can bring above my MP3, together heartily plays with everybody, is happy. Does matter which I wants to do, works as this life is one traveling, finally can listen the song, looks west setting sun under, stays behind extremely beautiful smiling face to world! Inside the Russian Embassy in London a KGB colonel puffed a cigarette as he read the handwritten note for the third time. There was no need for the writer to express regret, he though. Correcting this problem would be easy. He would do that in a moment. The thought of it caused a grim smile to appear and joy to his heart. But he pushed away those thoughts and turned his attention to a framed photograph on his desk. His wife was beautiful, he told himself as he remembered the day they were married. That was forty-three years ago, and it had been the proudest and happiest day of his life.
在伦敦的俄国使馆，一位克格勃上校一边吞云吐雾，一边读着一张手写的字条，这已是他第三次在读这张字条了。便条的作者不必表示遗憾了，上校这样想着。纠正这个错误其实很容易。他只要一会儿工夫便会做到。想到这里，他的脸上不禁浮现出一种可怕的笑容，他内心深处既伤感而又快活。上校从沉思中游离出来，将注意力集中到桌子上的一个像框上，他的妻子是位美丽的女人，当想起他们成婚的那一天时他不禁自语道。那已是43年前的事情了，可却是他一生中最自豪最幸福的日子。
What had happened to all that time? Why had it passed so quickly, and why hadn't he spent more of it with her? Why hadn't he held her close and told her more often that he loved her? He cursed himself as a tear came from the corner of his eye, ran down his cheek, then dropped onto the note. He stiffened and wiped his face with the back of his hand. There was no need for remorse or regret, he told himself. In a few moments he would join her and at that time would express his undying love and devotion.
那些时候都发生了什么？为什么时光流逝得如此之快？为什么他没能将更多的时光用来陪伴她？为什么他没能将她搂紧，更多次地告诉她他爱她？他于是开始诅咒起自己，泪水也忍不住夺眶而出，流过面颊，最后滴落在字条上。这时，他板起了面孔，用手背揩去了眼泪。已经没有必要来自责与悔恨了，他对自己说道。很快他不就会与她团聚了吗？到那时，他将再向她表达他永恒的爱与忠心。
After setting the note ablaze he dropped it into an ashtray and watched it burn. For a time the names cast moving shadows on the walls of the darkened room, then they nickered and died out. The colonel dropped the cigarette to the floor and ground it out with his heel, then clutched the photograph to his breast, removed a pistol from his pocket, placed the barrel in his mouth and pulled the trigger. In the ashtray a small portion of the note remained. Where it had been wetted by his tear it had failed to bum, and on that scrap of paper were the words "died yesterday."
他点燃了字条，将它扔进了烟灰缸中，看着它慢慢地燃烧起来。在火苗的映衬下，这间漆黑的屋子里的四壁一时变得影影绰绰。不一会儿，火苗成了星星点点，渐渐地熄灭了。上校把香烟扔在了地板上，用后脚跟碾灭，随后抓起照片放在自己的胸前。他从衣兜中掏出了一把手枪，将枪筒放进自己的嘴中，接着扣动扳机。在烟灰缸中还残留着一小片字条，由于被上校的泪水浸湿而未能燃尽。在这块残片上有这样几个字“昨天去世”。
Let's say you're lucky enough to get to take two weeks of vacation away from home each year. Maybe your job sends you to a training session or trade conference for a few days. Then there's your niece's wedding, Thanksgiving with the family, a weekend getaway or two with your spouse to the hills -- or Las Vegas. For many adults, a typical year may have us sleeping in a hotel room 10-20 nights per year. That's nothing to sneeze at.
Or more accurately, that's a lot to sneeze at. Not all hotels can offer plush bathrobes, superb security, and immaculate cleanliness. The reality is that even five-star hotels have been found to harbor plenty of hidden mildew and germs.
However, there are ways to make your home away from home not only more pleasant, but healthier and safer too.
1. Pack your own sheets. If you have any concerns about your hotel's cleaning practices, pack a queen-size sheet to throw over the bedspread so you're not exposed to dust mites, germs, or allergens lurking in the cover.
2. Pack a long-sleeved sleep shirt and long sleep pants. Again, if you are concerned about the hygiene of the bedding, reduce contact by wearing body-covering pajamas and light socks to bed.
3. Use your bed for sleeping only. Don't do work on it, eat on it, and don't watch movies or TV on it. Not only is that more hygienic, but you'll likely find it easier to fall asleep that way.
4. Ask for an allergy-free room. Some hotels are now offering rooms that are built and furnished to minimize the amounts of dust mites and other allergens. Even if you don't have allergies, this might be a good choice for people prone to colds and flus. Other hotels provide allergy packs, including face masks, special pillows, and mattress covers. But you have to ask for them.
5. Choose modern over old. Yes, Victorian bed-and-breakfasts are far superior in terms of charm and personal touches. But they also lead in the amount of allergens and dust you are likely to encounter in the rooms and public sitting areas. So if health is a real concern while traveling, go for good-quality modern hotels.
6. Ask for a room on the third floor or higher. Most thefts occur on the first two floors. Stay below the seventh floor, howeverfew fire engine ladders can reach above it.
7. Choose a hotel over a motel. This is mostly for safety reasons: Burglaries are easier when your room's door is quickly accessible from the parking lot. You also get more dirt and allergens coming through the doorway when it opens directly to the outside. You wouldn't want to sleep eight feet from the front door at home, would you?
8. If you're going to be staying for several days, book a hotel with a pool or exercise room -- and use them. Exercising will exorcise the traveler's stiffness from your body and burn off some of the calories from that breakfast buffet, business lunch, or wedding cake.
9. Split your breakfast and lunch schedules in two. Use half for eating and the other half for walking outside. Just like you should be doing at work.
Stay Safe
10. Check the bed for bedbugs before you unpack. Have you ever woken up in a hotel room, felt itchy, and assumed you'd been bitten by mosquitoes in your sleep? It might have been bedbugs. Growing pesticide resistance has resulted in outbreaks of bedbugs in even some of the best hotels. These brown bugs, which are the size of an apple seed, can leave itchy welts on the skin. One veteran traveler suggests pulling back the comforter quickly and watching closely to see if any bugs scamper. Also look for bloodstains on pillows or mattress liners and carefully check the seams of mattresses. If you see anything suspicious, ask for another room -- then repeat the process. Even if you don't find any bugs, move the bed away from the wall, tuck in the sheets, and keep the blanket from touching the floor. Just in case!
11. Check your luggage for bedbugs when you get home -- and do it in the laundry room. If you find any, dump the clothes right into the washing machine, then dry them on high heat for at least 15 minutes. Anything that isn't washable should be put into the freezer for a couple of days.
12. Light a scented candle in your room. The scent will help to hide the antiseptic stale smell of the hotel room as well as provide some stress-relieving aromatherapy. (But use common sense: Never leave a burning candle unattended, or light one if you think there's a chance you might fall asleep.)
13. Moisten the dry air with the help of a teakettle. If your room has a kitchen area, fill the teakettle with plenty of water, heat it until it steams, and let the steam escape into the room until the water's almost gone. Your sinuses will thank you.
14. Pack a photograph of someone you love (even your dog). When you come back to your room after a stressful day, begin to feel lonely, or get that "What city am I in?" confusion that often comes with long trips, you can anchor yourself by looking at the picture and reminding yourself of home.
15. Bring along your own battery-operated travel alarm. You'll fall asleep better and sleep better all night if you don't have to worry that you set the hotel alarm wrong and will miss that important appointment.
16. Pack a pair of rubber thongs, a.k.a. flip-flops. Use them in the bathroom, on the carpet (who can guess the last time the carpet was cleaned?) and in the pool area to prevent any fungal (or worse) infections.
17. Stay out of the hotel's hot tub. Okay, now you think we've gone totally nuts. There's no doubt that hot tubs are luxuriously soothing, and if you're willing to take a slight chance, go ahead and plunge in. Just be aware that hot tubs can foster bacteria such as the one that causes folliculitis (itchy red bumps). And some people have developed bronchitis and even serious forms of pneumonia from breathing in air contaminated by bacteria growing in the water.
18. Play it safe. One of the easiest ways to stay healthy is to make sure that you're not physically attacked in a strange place. And hotels are strange places. Here are some important tips on how to protect yourself:
When registering, make sure the front-desk person doesn't say your room number aloud, but instead writes it down and hands it to you. If he does say it aloud, ask for another room and ask that he write down the number.
Ask who is at your door and verify before opening. If you didn't order room service, or don't know why the "employee" is there, call the front desk and verify that they sent someone.
Use the main entrance of the hotel when returning in the evening.
Use all locking devices for your door, and lock all windows and sliding glass doors.
19. Don't leave the Please Make Up Room sign outside your door unless you want to tell the whole world you're not there. Instead, put the Do Not Disturb sign on the door. If you want your room made up while you're out, call housekeeping and let them know.
20. Make sure hotel operators don't give out room numbers. Try it by calling the front desk from your cell phone, giving your name, and asking for your room number.
n you're in need, the quickest way is the best: if you put "drug rehab in Florida" in your search engine, the first page it finds will be the right one. There you'll find all the information you need, including addresses, contact information as well as some number and explanations to how they are going to help drug addicts.
Just be warned that there are two kinds of treatments: "inpatient" and "outpatient". Unlike you probably think, both of them should be attended for a long time (the longer the better), the difference is elsewhere. "Inpatient" one requires patients to move to a rehab center, while "outpatient" allows them "onsite" drug rehab. In Florida there are plenty of treatments of both kinds - as far as I know the first ones are used to cure more serious cases, while the second is usually just prophylactics.
Detox: a necessary step in drug rehab programs.
Whichever kind of treatment you choose, detox will be the first step in your drug rehab. Florida is no exception here: at all treatment centers patients have to go through the detox. There are three stages of it:
() Medical, when your body gets clear of narcotic. The process is supervised by doctors to ensure the safety of your health. When this stage ends, you may be sure that the most painful phase is behind you and you're ready to go to the next stage:
() Physical detox. When you're no longer poisoned, the time comes to build up your ruined body. In this stage of drug rehab the most important person is your nutritionist, who helps you to create the diet that will suit your needs. It ends at the moment when your body is healthy. The only remaining problem is your psyche.
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