All matter is made of very small particles called atoms.

Atoms consist of even smaller particlesprotons, neutrons, and electrons. The number of protons in an atom determines the kind of atomor elementit is. There are 109 different kinds of atoms or elements. Protons and neutrons make up the nucleus, which contains almost all the mass of the atom. Protons carry a positive electrical charge. Electrons carry a negative electrical charge equal to the positive charge of the protons. Neutrons carry no charge. Electrons have very little mass and travel in predictable orbits around the nucleus of the atom. The distances from the electrons to the nucleus are great. The distances between adjoining atoms in any substance are extremely greatmatter is basically empty space. Substances are held together by the force of attraction between protons and electrons of adjoining atoms. Solids have very strong forces of attraction between their atoms, liquids less, and gases hardly any. The amount of internal energy that a substance contains determines how strong the force of attraction is between its atoms. Atoms are constantly in motion. Volume is the amount of space that a given number of atoms occupies. As the internal energy in a substance increases, so does the motion of the atoms, usually resulting in a decrease in the force of attraction and an increase in volume. Water is a unique substance; at 4C, the volume of water will increase if energy is either added or removed. The amount of internal energy in a substance determines its state. When a given amount of heat energy is added or removed, the volume of solids changes the least and the volume of gases the most. Temperature is the measure of the average energy of the atoms in a substance. Thermal energy can be transferred by conduction direct contact between two substances. Substances that transfer heat energy easily are called conductors. Substances that transfer heat energy poorly are called insulators. Thermal energy can be transferred by convectionthe movement of atoms in liquids and gases in currents, caused by a temperature differential. Energy can be transferred through a vacuumsuch as spacein the form of radiation. The specific heat of a substance is the amount of heat energy needed to raise the temperature of one gram of the substance 1C. The heat of fusion of a substance is the amount of energy needed to change one gram of a substance at its melting point into a liquid without an increase in temperature. The heat of vaporization of a substance is the energy needed to change one gram of a substance at its boiling point into a gas without an increase in temperature.

Ten Habits for More Brain Power by Alvah Parker A recent issue of a magazine includes a list of 10 activities to boost your brain health. The list includes many activities I would call important for overall wellness. In this competitive environment there is a tendency to forget health and focus intensely on a job search. It is important to take a step back and make sure that we are taking care of ourselves too. You may want to try a few of these 10 activities: 1. Go for a walk with a friend. The article suggests walking with a friend so that you talk as you walk. Social connection, physical exercise and mental stimulation are brain strengtheners. I'd add that the exercise is good for weight control and also stress control. 2. Add variety to your life. Do not follow a set routine day after day. Wake up your brain with something new. Try a new route to the office. Go to a new networking group. Memorize a new poem. 3. Be a Life Long Learner. Study something in depth. This is good for your brain and your career. Learn a new language and begin to speak and write it. (I just started an improvisation class which is good for my brain and fun!) 4. Solve Puzzles/Play games - Try cross word puzzles, Sudoku, bridge and/or chess. They suggest trying to beat the clock because that inspires quicker thinking. In my improv class games we have to think of a word on the beat of a rhythm started by the instructor. It is not easy but you do get better at it with practice. Reminds me of a Miss Mary Mac, a game I played as a child. 5. Clear the mind - Use meditation, yoga or a walk in the woods to help clear your mind. Most of us have very active minds today. Some of the chatter is noisy and negative. It is important to regularly take time to clear your mind. While you are at it take some deep breaths to cleanse your mind and body. 6. Get 8 hours sleep a night - Your brain needs a rest too. This is the time for it to consolidate the day's memories. Give your brain time to do this by getting a full eight hours of sleep. Lots of research shows people in the US don't get enough sleep! 7. Be creative - Use your imagination every day. Take the time to paint, add to your journal, create a new website, write a poem or do anything that uses the right (creative) side of your brain. 8. Spend time with friends - Staying by yourself all the time can put your brain into slowdown mode. (Solos be aware.) Friends, family and colleagues help keep you engaged in life and that keeps your brain active and working. Being sociable is good for your brain and your spirit. People with a strong community of friends and acquaintances live longer and happier lives in general. (Networking is good for your brain!) 9. Eat a proper diet - Include fruits and vegetables in your diet along with whole grains and fish. My parents used to tell me fish was brain food. I guess they were right!! 10. Have regular check ups with the doctor - Blood pressure, blood sugar, weight, cholesterol all

are important to proper brain function. Make sure yours are in the normal range and if not work with your doctor to get them in check