【每日生活】11個讓你改善健康的好習慣（雙語）

As you run through the list below you will understand why you must 「commit」. There will be cases in the list below where you will want to come up with excuses:

當你看下面的列表時，你要清楚自己為什麼要「儘力」。當然，有時你也會找下面的借口：

「I don』t have time.」

「我沒時間。」

「I don』t know how.」

「我不知道怎麼辦。」

「It costs too much.」

「花費太高了。」

It』s your choice—you can be healthy and drastically improve the quality of your life, or you can be unhealthy and decrease the quality of your life.

這是你自己的選擇——你可以選擇非常健康並顯著改善生活質量，你也可以選擇不健康、降低生活質量。

1. Cook With Olive Oil

用橄欖油做飯

Olive oil has extremely healthy fats, and it provides us with nutrients that help our bodies function. Replace butter, vegetable oil, and 「zero calorie」 cooking sprays with olive oil.

橄欖油有非常健康的脂肪，它能給我們提供身體正常運轉所需的營養成分。用橄欖油來替代黃油、菜油和「零卡路里」的烹飪噴霧。

2. Sleep 8 hours

睡足8小時

This one is critical! Sleeping 8 hours a night leaves us energized and ready to take on the day. When we get less than 8 hours of rest, we lose focus and are inefficient.

這是關鍵！8小時一夜的睡眠能讓我們精力充沛，準備好開始新的一天。當我們的休息少於8小時時，我們的注意力就會降低，會效率低下。

If you』ve had enough sleep, you will find that you』re able to get substantially more done in less time. Those hours you 「saved」 by sleeping for only 5 hours are eaten up by the massive fatigue that sets in as the day goes on.

如果你有了充足的睡眠，你會發現你能在更少的時間內完成更多的內容。如果你只睡5小時，那省下的睡眠時間會在白天里被疲憊所吞噬。

3. Always Pack a Healthy Snack

隨身攜帶健康的零食

Guess what』s going to happen throughout the day? You』re going to get hungry.

猜猜一天里會發生什麼事情？你會餓的。

When you get hungry, you will naturally reach for whatever happens to be around. By always having a healthy snack prepared, you are setting yourself up for success. I pack an apple, raisins, and almonds in a bag every day to have with me wherever I go.

當你餓時，你會很自然地吃身邊的食物。總是準備好健康的零食，你會讓自己通往成功。我每天都會在袋子里放一個蘋果、一些葡萄乾和杏仁，無論我去哪裡，我都隨身攜帶。

4. Add Fruit To Your Cereal

在麥片里添加水果

Purchase some raisins, blueberries, bananas or oranges. When you make some cereal in the morning, dice up the fruit and add it to the bowl—it』s easy to do, and your body will love you for it.

買一些葡萄乾、藍莓、香蕉或橘子。當你早晨想喝燕麥時，把水果切成片放到碗里——這樣做很容易，你的身體也會喜歡。

5. Eat The Vegetables

吃蔬菜

Always eat your vegetables. 「Not liking vegetables」 is the equivalent of saying 「I don』t like people」—it』s a massive generalization. There are a vast array of vegetables, so keep on trying different ones until you figure out which ones you like. Once you have that figured out, be sure to eat them with every meal.

經常吃蔬菜。「不喜歡蔬菜」等同於說「我不喜歡人」——太泛泛了。蔬菜的種類實在太多了，你可以一直嘗試不同的蔬菜，直到找到你喜歡的。一旦你找到了喜歡的，一定要每頓都吃些。

6. Walk, Run or Ride a Bike

步行、跑步或騎車

The next time you want to go somewhere, leave your car keys at home. Take a walk, a run, or pull out the bike— in addition to being healthy, it feels great to get outside and be active.

下次你想去別的地方，把車鑰匙放在家裡。步行、跑步或推出自行車——這樣做除了會讓你健康外，出去活動的感覺也是棒極了。

7. Cook at Home

在家裡做飯

When you cook at home you have 100 percent control of both portion size, and what goes into the food itself. When you go to a restaurant, you have minimal control of what goes into the food, and they choose your portion size for you. Cooking at home is healthier, period.

當你在家裡做飯時，你能完全控制食物的分量和食物的成分。當你去餐館時，你基本上無法控制食物的成分，而且他們會為你選擇食物的分量。另外，在家做飯也非常健康。

8. Eat a Full Breakfast

早餐吃飽

When we wake up, our bodies have gone a very long time with out any food, and even if you aren』t hungry, your body still need nourishment. By eating a good, solid breakfast you jump start your metabolism.

當我們醒來時，我們的身體很長時間都沒有吃任何食物了，即使你不餓，你的身體也需要營養。吃一頓好的、飽的早餐，你會啟動新陳代謝。

In addition, eating a delicious, healthy breakfast will do you a world of good. You』ll accelerate your metabolism, and you get to eat a delicious and healthy meal—win-win!

另外，美味、健康的早餐也會讓你覺得世界很美好。你會加快新陳代謝，並吃到了美味、健康的食物—雙贏！

9. Drink Water All the Time

經常喝水

The average person needs to drink 64 ounces of water a day, but unfortunately most people walk around dehydrated every day. Since we do this so often we become used to it and believe that our dehydrated state is normal. I recommend purchasing a water container and carrying it with you everywhere you go.

一般人每天要喝64盎司的水，但不幸的是，大部分的人都接近脫水。由於我們經常這樣，我們就習慣了，並相信脫水狀態是正常的。我推薦大家買個水杯，無論去哪裡都隨身攜帶。

10. Make A Smoothie

做沙冰

Smoothies are awesome! Pick 2 or 3 of your favorite fruits, add ice and protein powder and BAM— you have a crazy-healthy snack. These are easy to make, and so good for you.

沙冰太棒了！找兩三個你最喜歡的水果，加上冰、蛋白粉——哇，你的零食非常健康。它們做起來容易，對你的身體也有好處。

11.Make Health a Priority in Your Life

把健康做為你生活中優先考慮的事情

If you are going to be healthy, then you must make your well-being a top priority in your life. Commit to being healthy, and then stop at nothing to make it happen.

如果你想要健康，你必須把健康做為生活中優先考慮的事情。致力於健康，無論如何也要讓自己健康。