Following four simple steps at home can help protect you and your kids from food poisoning（中毒）.

# 1: Wash often under running water ★ Wash your hands with soap before, while and after making food, and before eating. Always wash hands after dealing with uncooked meat, seafood or eggs. ★ Wash the cooking tools and cutting boards with hot water after preparing each kind of food. ★ Wash fruit and vegetables under running water.
# 2: Stop keeping food together Meat, seafood and eggs can spread germs（细菌）to ready-to-eat foods like bread unless you keep them separate. ★ Keep meat, seafood and eggs away from other foods in the fridge when you store them. ★ Use one cutting board for meat and seafood, and a separate cutting board for bread and other foods.
# 3: Cook food to the right temperature Food is safely cooked when its temperature gets high enough to kill germs that can make you sick. The only way to tell if the food is safely cooked is to use a food thermometer（温度计）. Checking the color won’t help.
# 4: Use the fridge in a right way Keep your fridge at 8℃ or below and your freezer（冷冻柜）at 0℃ or below, and know when to throw food out. For example, the right temperature for ham is between 0℃ and 8℃, or it will go bad.

What do you do when you feel unhappy? Do you listen to music? Do you talk to a friend?

Maybe next time you feel sad, you should try going outside if it is sunny. Doctors know that how much sunlight we get can change how we feel. Scientists learned this by interviewing people who live in different parts of the world. In the far north, in Alaska of Finland, for example, the days are very short in winter. People living in these places say that they often feel unhappy in winter. In the south, where there are more daylight hours, fewer people say they are unhappy in winter. The reason is the amount of sunlight these people get each day. Sunlight changes the chemicals in our bodies, and these chemicals can change the way we feel. A couple of hours of strong sunlight or light from a special lamp can help your body make the chemicals that make us feel happy.

Another way to feel happier is to get some exercise. Just like sunlight, regular exercise helps our bodies make certain chemicals, which make us feel happier. In addition, exercise helps people sleep better and lack of sleep often makes people feel unhappy. Exercise also helps you get rid of stress. When you are angry or upset about something, exercise is a good way to get those bad feelings out of you.

“Life’s a long, long journey.” so we are told, and most of us would not set off on a journey, even a short one, without some ideas of where we wanted to go. Yet many people travel on life's journey with no sense of direction at all.

Setting personal goals can give your life a sense of direction. Goal setting is used by top sports players, successful business people and achievers in all fields. Before you set personal goals, think about what you want to achieve with your life.

Try to set goals in some of the following categories(类别):

Education—Will you achieve the educational goals after finishing high school? Are you still growing and learning?

Family—What kind of relationship do you want with your parents and other family members?

Creative—Do you want to achieve any artistic goals?

Career—What job do you want to take when you grow up? What do you need to make your dream come true?

Public Service—Do you want to make the world a better place?

Physical—Are you fit enough to do the things you want to do?

Pleasure—How do you want to enjoy yourself?

To help make the process more manageable, divide your goals into smaller tasks. For example, if you want to reach a main goal in five years, set a three-year goal, a one-year goal, a three-month goal and a one-month goal. Then create a daily To-Do List of things that you should do today. When a goal is achieved, take the time to enjoy your success. This helps you build the self-confidence.

Remember, your goals can be changed as time goes on. But be sure your goals are the things you hope to achieve, not what your parents, family or teachers want.