Making these easy tasks part of your morning schedule will improve your nutrition， energy， and mood today﹣and beyond．
6：00 a．m．
STRETCH IN BED
Try this even before you open your eyes． Lift one arm and begin by stretching each finger， then your hand， then your wrist， and then your whole arm． Move on to the other arm． Then stretch your toes， feet，ankles， and legs． Finally， end with a neck and back stretch that propels you out of bed． You've just limbered up your muscles and joints and enhanced blood flow throughout your body， providing a shot of oxygen to all your tissues． Take up the entire length of the bed when you stretch． According to Harvard University psychologist Amy Cuddy， this display of power is typical of a bold person， making you feel more confident all day long．
7：00 a．m．
EXERCISE A BIT﹣ON AN EMPTY STOMACH
Working out before you eat， researchers say， encourages your body to burn more fat for energy rather than relying on carbohydrates from food． In a Journal of Physiology study， participants who exercised after breakfast still gained weight （as did a control group who didn't exercise）， but those who exercised on an empty stomach did not． Moreover， research from the University of Vermont shows that the mood﹣enhancing benefits of a 20﹣minute workout can last for 12 hours， a boost you'll want to enjoy all day long．
BREAK YOUR FAST TWICE
Breakfast is the most important meal of the day， so why not have two？ A study published in the journal Pediatric Obesity tracked the weight and breakfast﹣eating patterns of 584 students over two years． They found that frequent breakfast skippers showed increased odds of becoming overweight or obese compared with those who ate two breakfasts （one at home and one at school）． The sensible takeaway： If you eat more in the morning， you'll be less likely to snack at night， when it's harder to burn off calories．
8：00 a．m．
SEEK OUT GOOD NEWS
In a 2015 study， researchers asked one group of participants to watch just three minutes of positive，solutions﹣focused news （such as a video of a 70﹣year﹣old man who got his graduation certificate after failing the test dozens of times）． These participants were 27 percent more likely to report a few hours later that their day had been "happy" than people who watched negative news in the morning． Study author Gielan also cited substantial evidence that negative moods affect workplace performance．
Voila! You've improved your state of mind， your health， and your productivity﹣all before the weekday has even begun． Now you're ready to conquer your to﹣do list for today and every day．
1.The article is written to ．
A. give professional guidance on keeping fit
B. reveal some research results about health
C. put forward several suggestions for morning routines
D. offer some tips on how to improve workplace performance
2.It is suggested that you should occupy the entire bed when you stretch because it especially ．
A. increases your confidence
B. helps you out of bed easily
C. stimulates your blood circulation
D. has an effect on your overall health
3.Who is least likely to gain weight according to the article？
A. Those who skip breakfasts frequently．
B. Those who do morning stretching in bed．
C. Those who have double breakfasts in the morning．
D. Those who have their breakfast before morning exercise．
The summer I turned 16， my father gave me his ‘69 Chevy Malibu convertible（敞篷车）． Beautifully repainted with V﹣8 engine﹣it was a gift wasted on me at that age． What did I know about classic cars？ The important thing was that Hannah and I could drive around Tucson with the top down．
Hannah was my best friend， a year younger but much taller， almost five foot ten． "Hannah's going to be something，" my mother always said． And sure enough， that summer she signed with a modeling agency．
She was already doing catalog and runway work．
A month after my birthday， Hannah and I went to the movies． On the way home， we stopped at the McDonald's drive﹣through， putting the fries on the seat between us to share． "Let's ride around awhile，" I said． It was a clear night， oven﹣warm， full moon cast low over the desert． Taking a curve too fast， I hit a patch of dirt and slid from side to side． I then cut through a neighbor's landscape wall and drove into a full﹣grown palm． The front wheels came to rest halfway up the tree trunk． French fries on the floor， the dash，and my lap． An impossible amount of blood on Hannah's face， pieces of skin hanging into her eyes． They took us in separate ambulances． In the emergency room， my parents spoke quietly： Best plastic surgeon in the city． End of her modeling career．
We'd been wearing leg belts， but the car didn't have shoulder bands． I'd damaged my cheekbone on the wheel； Hannah's forehead had split wide open on the dash． What would I say to her？ When her mother，Sharon， came into my hospital room， I started to cry， preparing myself for her anger． She sat beside me and took my hand． "I hit my best friend's car in the rear when I was your age，" she said． "I wrecked her car and mine．" "I'm so sorry，" I said．"You're both alive，" she said． "The rest is windowdressing．" I started to protest， and Sharon stopped me． "I forgive you． Hannah will too．"
Sharon's forgiveness allowed Hannah and me to get back in the car together that summer， to stay friends throughout high school and college， to be in each other's weddings， and to watch my four teenagers get along with her three younger children． I think of her gift of forgiveness every time I'm tempted to blame someone in a secret for something recognized as wrong． And whenever I see Hannah， the scars are so faded that no one else would notice，but in the sunlight I can still see the faint shimmer（微光）just below her hairline﹣for me， a sign of grace．
1.Which of the following about Hannah is TRUE according to the passage？
A. She was not as badly injured as the author．
B. She never really forgave me though her mother did．
C. She learned the gift of forgiveness through the accident．
D. She could have been a model if she hadn't experienced the accident．
2.In paragraph 4， "window dressing" is closest in meaning to " "．
A. insignificant
B. colorful
C. undetermined
D. hopeful
3.According to the passage， Sharon comforted the author by ．
A. showing her own scar
B. mentioning her own story
C. visiting the author in person
D. teaching the author a personal lesson
4.Which of the following might be the best title of the article？
A. A Graceful Friend
B. A Lasting Friendship
C. A Lucky Car Accident
D. The Gift of Forgiveness
Vast parts of Earth should be left wild
To avoid mass extinctions of plants and animals， governments should protect a third of the oceans and land by 2030 and half by 2050， with a focus on areas of high biodiversity． So say leading biologists in an editorial in the journal Science．
This isn't just about saving biodiverse areas， says Jonathan Baillie of the National Geographic Society，one of the authors． It is also about saving ourselves by protecting_____ natural systems， or ecosystems，and their benefits to us， known as ecosystem services． "We are learning that the large areas that remain are important for providing services for all life． The forests， for example， are_____ for absorbing and storing carbon，" says Baillie．
At present， just 3.6 per cent of the planet's oceans and 14.7 per cent of land is protected by law． At the 2010 Nagoya Conference of the Convention on Biological Diversity， governments agreed to protect 10 per cent of the oceans and 17 per cent of land by 2020．
But this isn't nearly enough， says Baillie． In the editorial， he and his coauthor， Ya﹣Ping Zhang of the Chinese Academy of Sciences， want governments to set much bigger_____ at the next major conference on biodiversity in 2020．
"We have to enormously_____ our ambition if we want to avoid an extinction crisis and if we want to maintain the ecosystem services that we_____ benefit from，" says Baillie． "The trends are in a_____direction， it's just we have to move much faster．"
It is hard to work out how much space is needed to preserve biodiversity and ecosystem_____， the pair say， because there is so much we don't know about life on Earth ﹣ like how many species there are．
_____， most estimates suggest that between 25 and 75 percent of high biodiversity regions or major ecosystems should be protected．Therefore，we， including governments，should be_____ when setting goals and strategies．
"There is no doubt that we need far more land and sea_____ for conserving and retaining nature，"says James Watson at the University of Queensland in Australia． "Targets like 50 per cent are in the right ball park when it comes to the minimal_____ of area needed to conserve biodiversity．"
But Watson and others stress that which areas get protected is even more important than the overall percentage． "The key thing is to protect the right areas，" says Jose Montoya of the Station for Theoretical and Experimental Ecology in Moulis， France． "If we_____ protect a proportion of the territory，governments will likely protect what's easy， and that's usually areas of_____ biodiversity and ecosystem service provision．"
In fact， a third of the 3.6 percent of land that is already meant to be protected is actually being_____，Watson's team reported last month． So only_____ areas to be protected isn't enough．
1.A. stricter B. wider C. safer D. simpler
2.A. unique B. sufficient C. critical D. fit
3.A. examples B. values C. awards D. objectives
4.A. increase B. achieve C. lack D. frustrate
5.A. barely B. currently C. roughly D. thoroughly
6.A. opposite B. fixed C. complex D. positive
7.A. approaches B. management C. benefits D. degradation
8.A. Therefore B. Furthermore C. However D. Otherwise
9.A. concerned B. changeable C. firm D. cautious
10.A. deserted B. secured C. measured D. distributed
11.A. damage B. cost C. amount D. standard
12.A. completely B. merely C. virtually D. desperately
13.A. mass B. tropical C. marine D. low
14.A. exploited B. expanded C. restored D. discovered
15.A. developing B. covering C. declaring D. utilizing
The mama﹣bear instinct
Ms． Angela McQueen， a math and PE teacher at Mattoon High School， Illinois， has a routine when she's on lunch﹣monitoring duty． She1. （keep） an eye on the hundreds of students in her charge by walking laps（圈） around the school cafeteria．
In September 2017， McQueen， then 40， had hardly finished one lap2. a 14﹣year﹣old freshman standing not far from her pulled out a gun． She knew too well that he was going to start shooting．
School employees3.（train）on how to handle active shooters：Attack their ability4. （aim）． So with the shooter's finger on the trigger， McQueen rushed to him．5.（grab） at his arm， she forced the gun into the air， but not6. he struck one student in the hand and chest and hurt another． As students ran for the exits， McQueen defeated the shooter with help from the school resource officer，7. disarmed the student and took him into imprisonment until police arrived minutes later． Afterward， McQueen went outside to give hugs and support to her shaken students．
"It's the mama﹣bear instinct，" she told the local paper． "I don't have kids of my own， but these are still‘8.' kids．"
9. McQueen， a story that has played out tragically at far too many schools across the country had a relatively happy ending． "If it hadn't been for her， the situation would have been a lot different，" Police Chief Jeff Branson said at a news conference．
As one10. （impress） student told CBS News， "Mr． McQueen is our heroine．"
假定你是李华，你的美国朋友John对茶感兴趣。请你结合下面图示，用英语给他写一封邮件，诚邀他参加即将在宁波举办的茶文化节，并简要介绍茶文化节活动及我国茶的历史，茶的益处等。
注意：1.词数100左右；
2.可以适当增加细节，以使行文连贯。
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假定英语课上老师要求同桌之间交换修改作文，请你修改你同桌写的以下作文。文中共有10处语言错误，每句中最多有两处。每处错误仅涉及一个单词的增加、删除或修改。
增加：在缺词处加一个漏字符号（
删除：把多余的词用斜线（
）划掉。
修改：在错的词下划一横线，并在该词下面写出修改后的词。
注意：1.每处错误及其修改均仅限一词；
2.只允许修改10处，多者（从第11处起）不计分。
In recent years, there have been more and more Confucius Institutes being built all over the world, that shows our Chinese culture has been become much more popular than ever. As one of four ancient civilizations, China creates many splendid cultures within its long history. The ancient Chinese culture once had great influences in the world’s civilization, especially in Japan, South Korea and other Asian country. The Chinese culture is slow accumulated in the whole Chinese history, made it colorful and brilliant. If one want to know or study Chinese culture more deeply, he or she must spend much time. Therefore he or she can only get the tip of an iceberg.
