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Gerald Ruzindana, a nutrition and wellness expert, says protein is a vital nutrient that plays a key role in maintaining and repairing the body, and legumes (豆科植物) are high in amino acids (氨基酸), the building blocks of protein. He says that people should consider consuming legumes on a daily basis. "With their presence of proteins, consuming legumes helps heal and make new tissues in the body," he says. Legumes are also linked to significantly lower risks of heart disease, high blood pressure according to studies.

"It's surprising how many people still don't understand the benefits that come with consuming legumes," says Erick Musengimana, a nutritionist at Rwanda Diabetes Association. He adds that legumes provide fibre, protein, carbohydrate, B vitamins, and because they are plant foods, they are cholesterol free as well, which makes them a perfect option. From studies, one serving of legumes, which is one-half cup, provides about 115 calories, 20g of carbohydrate, 7–9g of fibre, 8g of protein, and 1g of fat. It has also been established that legumes are an essential part of many healthy eating patterns, including the Mediterranean style of eating and vegetarian.

Along with being a highly nutritious food, evidence shows that legumes can play an important role in the prevention and management of a number of health conditions. Also, nutritionists say that a diet that regularly includes legumes may help with weight control, because of its fibre content and protein, as this means that it will slowly get digested after consumption, therefore, aiding in satiety.

My sons, Fred, 12, and Arthur, 8, were overwhelmed by the stacks of gifts under the tree, and my husband, Baz, was stuck building toys and searching for batteries, while I slaved over turkey and the trimmings. When we sat down to dinner, the children refused to eat most of it, then started arguing. We couldn't even go for a family walk because the weather was so miserable and, I hid myself outside for some peace, my thoughts turned to loved ones lost over the years. "I am not doing this again," I told my husband that evening. "Christmas is supposed to be fun."

Within days, I'd found a solution. Instead of our traditional Christmas at home or with our extended families, I'd booked a holiday park for the following year. We would pay for it by decreasing the numbers of gifts and when we explained to the children that Santa would only be able to deliver a stocking and one large present, they were so thrilled about the holiday to mind. It was the right decision because Christmas 2024 was the best one we could remember. And beforehand, all I had to do was packing the suitcase and buying a few necessities.

We spent Christmas Day at the pool for bowling, and dined at an Italian restaurant. The boys were so excited to eat their favorite food, pizza, for Christmas dinner!

It felt as festive as anything we could have created at home and everyone was happy. Best of all, we made lots of special memories that the boys still talk about today.

I am so glad we broke free from the tradition. It feels as if we have regained the spirit of Christmas by doing what works for us, and we've created our own new traditions instead. Quality family time is so much more precious than any gift that Santa could bring.

Our annual poetry competition celebrating the best of mental health writing is back. Seasoned professional or fresh newbie, wherever you are in your writing journey, you are personally invited to enter the The Happiful Poetry Prize 2026.

We are looking for poems to explore the topic of mental health and well-being in unique, engaging, and empowering ways. The competition is free to enter, and no prior experience is necessary; the only thing you need is a passion for writing!

The winner will receive £100, and four shortlisted poets will receive a £25 National Book Token. All five poems will be published in issue 108 of Happiful.

Please submit:

·One entry per person, of a poem no more than 25 lines long.

·Your poem's title.

·Your full name and address.

·A short biography, no more than 50 words long.

To enter, visit happiful.com/poetry-prize

The deadline for entries is midday on Friday 14 November 2025. All poets will be contacted with the results by the end of February, 2026. GOOD LUCK.

我知道作为高中生我得更加努力地学习，学会承担更多的责任。

Five years back, Sally was the new kid in class. I don't know what it was, but something unique about her3 me to her. She was the most friendly person I knew. We started as classmates, but after a few months, we were like best friends. So, I never expected her to hurt me in such a big4.

I don't know what made me tell Sally about my personal life. She made the matter even5 than it was, adding things that were not true and telling everyone at school. It was like someone had stabbed me in the back. After she brought my6 to the light, everyone at school started laughing at me, looking at me and7 whenever I passed by. After this terrible situation, I changed schools. Sally called me many times, but I didn't answer. My heart was8.

I tried hard to recover from the9 she left on my heart. I started a new life. After five years, my life went back to the way it was, with new friends. But one day, I met Anna10 at the market. She was my classmate from 3rd grade. She told me that Sally wasn't the one who11 my secrets. Mary was. Mary was our school's big mouth who always wanted to12 her nose into other people's business.

I was13. I wished I could have asked Sally about this. I wished I could go back in time and14 my mistakes. From that, I learned a life lesson that we should trust those we love because one little mistake could really15 our lives.

The nine-minute snooze period is not unique to the iPhone. In the mid-20th century, when mechanical (机械的) alarm clocks were the main type on the market, a leading producer introduced a snooze alarm. However, the standard gears of mechanical clocks made it difficult to set a double-digit snooze period. Engineers eventually settled on nine minutes, the largest possible single-digit (个位数的), to avoid the need to redesign the clock's mechanism. Apple might have taken the nine-minute snooze to honor this early invention.

From a physiological point of view, a nine-minute period is practical. Our bodies start to fall into the second stage of a sleep cycle about 10 minutes after falling asleep. Therefore, a snooze period of nine minutes allows for less sudden awakening as it helps avoid a deeper stage of sleep. This timing can also reduce sleepiness and make it slightly easier to wake up when the alarm rings again.

The debate over whether snoozing is helpful or harmful continues among sleep experts. Some research suggests that snoozing provides enough time for the body and brain to shift gradually from sleep to wakefulness. On the other hand, other studies argue that while hitting the snooze button might give you a brief feeling of extra rest, it fragments your sleep and makes you more tired than if you wake up with the first alarm. Continuous, undisturbed sleep is generally better for mental abilities and overall health. Finally, understanding your own sleep patterns can help you make the decision between whether to keep hitting the snooze button or embrace the cruel reality of the first alarm.

假定你是李华，你的英国朋友Tom刚上高中，不适应高中的学习，感到有压力。请你用英文给他写一封邮件，内容包括：

1.写信目的；

2.具体建议；

3.你的期待。

注意：写作词数应为80左右。

Dear Tom,

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Yours,

Li Hua