四周的健康計劃,讓您的生活更健康
HOW TO BE HEALTHY
如何健康Each week, you're going to focus on a pillar of health. You'll tackle sleep and stress first, since both can wreck your resolve. Then in Week 3, with your willpower at its max, you'll start eating more healthfully. Finally, energized and thriving, you'll add in exercise-so fast and easy, you'll crave this workout. Come next month, you won't believe how much stronger you'll feel.
每週，你都需要去關注健康的意義。首先，你要解決睡眠和壓力問題，因爲這兩者都能瓦解你的決心。第三週是你意志力最強的時候，你要開始吃的更健康。最後就是精力充沛而又煥然一新的階段了，你會加入鍛鍊--很快很簡單，你會喜歡上這一鍛鍊的。下個月到來的時候，你無法相信自己竟然如此強壯。WEEK 1: GET THE SLEEP OF YOUR DREAMS
第一週：有理想的睡眠
We're begging you to spend more time snuggled in your sheets. (How's that for a lazy girl's guide?) "People who don't sleep well crave sugar and fried foods, and they're often too exhausted to exercise," says Susan Blum, M.D., founder of the Blum Center for Health in Rye Brook, NY, and author of The Immune System Recovery Plan. So if the goal is to improve your health, getting at least seven hours a night is the first step.
我們求求你了，多花點時間與牀單溫暖相依吧。（對於懶女孩指南這個想法如何？）"睡不着的人會想吃糖和油炸食物，而且他們都通常太累了，不去鍛鍊，"蘇珊·布魯姆博士說道，她是紐約萊伊布魯克布魯姆健康中心的創始人，也是《免疫系統恢復計劃》一書的作者。所以，如果你的目標是改善自己的健康狀況，那第一步就是保證每晚至少能睡7個小時。WEEK 2: BE MINDFUL
第二週：要留神兒Last week involved more time snoozing. This week, you can keep boosting your health without lifting a finger. Mindfulness is a game changer: The practice lowers cortisol, squelching the harmful effects of stress, which can sap your energy and even slow your metabolism. And on a decision-making level, "being more aware of your choices makes you less likely to blindly pick up that doughnut - and that's one of the most important steps to achieving your goals," Blum says. Not bad for something you can practice in your free time.
第一週更多的時間花在了睡覺上面。而這一週，你都不用動手指就能改善健康狀況。集中注意力能改變很多東西：這一做法能降低皮質醇、改掉壓力帶來的不好影響，包括讓你提不起勁來、甚至會減慢新陳代謝進程。在做決定方面，"更加留意自己的決定，這樣你就不會盲目的拿起甜甜圈了--而這也是達到目標的最重要的步驟之一，"布魯姆說道。空閒時間練練這個倒也不壞。WEEK 3: MAKE OVER YOUR MENU
第三週：修改自己的菜單Surprise: The best way to clean up your diet is to eat… more. This week, you'll adopt five food "rules". The rules work by training your body to love the good stuff so the rest gets edged out. "When you start eating this way, you naturally cut down on processed sugar, which is so key," Blum says.
驚喜吧：改善自己飲食的最佳方法竟然是多吃！本週，你要採取五種食物"原則"。這個原則通過訓練身體對好的食物情有獨鍾從而不吃其它不健康食物而起作用。
WEEK 4: START MOVING
第四周：動起來If you can't find time to exercise, you're probably operating under outdated notions of what it takes to stay healthy. As you charge into your final week, head clear and energy high, allow us to debunk a few self-sabotaging myths… and then share one straightforward workout you can knock out in the time it takes your husband to shave. Slip in some steady walking when you can, and you'll be the fitspiration.
如果抽不出時間鍛鍊，那你可能對保持健康的代價還存在着保守的觀念。慢慢的你進入到了最後一週，你的頭腦清楚、情緒高漲，請允許我們揭穿一些自我破壞的神話……然後分享給您一些簡單直接的鍛鍊方法，在你老公刮鬍子的短時間內，你就能做完這些運動。有時間，就多走動走動，你就會超健康了。
