四周的健康计划,让您的生活更健康

 　　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 wreck¹ your resolve. Then in Week 3, with your willpower at its max, you'll start eating more healthfully. Finally, energized² and thriving, you'll add in exercise-so fast and easy, you'll crave³ this workout. Come next month, you won't believe how much stronger you'll feel.

　　每周，你都需要去关注健康的意义。首先，你要解决睡眠和压力问题，因为这两者都能瓦解你的决心。第三周是你意志力最强的时候，你要开始吃的更健康。最后就是精力充沛而又焕然一新的阶段了，你会加入锻炼--很快很简单，你会喜欢上这一锻炼的。下个月到来的时候，你无法相信自己竟然如此强壮。

　　WEEK 1: GET THE SLEEP OF YOUR DREAMS

　　第一周：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 exhausted⁴ to exercise," says Susan Blum, M.D., founder⁵ of the Blum Center for Health in Rye Brook⁶, 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.

　　我们求求你了，多花点时间与床单温暖相依吧。（对于懒女孩指南这个想法如何？）"睡不着的人会想吃糖和油炸食物，而且他们都通常太累了，不去锻炼，"苏珊·布鲁姆博士说道，她是纽约莱伊布鲁克布鲁姆健康中心的创始人，也是《免疫系统恢复计划》一书的作者。所以，如果你的目标是改善自己的健康状况，那第一步就是保证每晚至少能睡7个小时。

　　WEEK 2: BE MINDFUL

　　第二周：要留神儿

　　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, squelching⁷ the harmful effects of stress, which can sap your energy and even slow your metabolism⁸. 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.

　　第一周更多的时间花在了睡觉上面。而这一周，你都不用动手指就能改善健康状况。集中注意力能改变很多东西：这一做法能降低皮质醇、改掉压力带来的不好影响，包括让你提不起劲来、甚至会减慢新陈代谢进程。在做决定方面，"更加留意自己的决定，这样你就不会盲目的拿起甜甜圈了--而这也是达到目标的最重要的步骤之一，"布鲁姆说道。空闲时间练练这个倒也不坏。

　　WEEK 3: MAKE OVER YOUR MENU

　　第三周：修改自己的菜单

　　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.

　　惊喜吧：改善自己饮食的最佳方法竟然是多吃！本周，你要采取五种食物"原则"。这个原则通过训练身体对好的食物情有独钟从而不吃其它不健康食物而起作用。

　　WEEK 4: START MOVING

　　第四周：动起来

　　If you can't find time to exercise, you're probably operating under outdated⁹ notions of what it takes to stay healthy. As you charge into your final week, head clear and energy high, allow us to debunk¹⁰ a few self-sabotaging myths… and then share one straightforward¹¹ 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.

　　如果抽不出时间锻炼，那你可能对保持健康的代价还存在着保守的观念。慢慢的你进入到了最后一周，你的头脑清楚、情绪高涨，请允许我们揭穿一些自我破坏的神话……然后分享给您一些简单直接的锻炼方法，在你老公刮胡子的短时间内，你就能做完这些运动。有时间，就多走动走动，你就会超健康了。

1 wreck   

n.失事，遇难；沉船；vt.(船等)失事，遇难

参考例句：

• Weather may have been a factor in the wreck.天气可能是造成这次失事的原因之一。
• No one can wreck the friendship between us.没有人能够破坏我们之间的友谊。

2 energized   

v.给予…精力，能量( energize的过去式和过去分词 )；使通电

参考例句：

• We are energized by love if we put our energy into loving. 如果我们付出能量去表现爱意，爱就会使我们充满活力。 来自辞典例句
• I am completely energized and feeling terrific. 我充满了活力，感觉非常好。 来自辞典例句

3 crave   

vt.渴望得到，迫切需要，恳求，请求

参考例句：

• Many young children crave attention.许多小孩子渴望得到关心。
• You may be craving for some fresh air.你可能很想呼吸呼吸新鲜空气。

4 exhausted   

adj.极其疲惫的，精疲力尽的

参考例句：

• It was a long haul home and we arrived exhausted.搬运回家的这段路程特别长，到家时我们已筋疲力尽。
• Jenny was exhausted by the hustle of city life.珍妮被城市生活的忙乱弄得筋疲力尽。

5 Founder   

n.创始者，缔造者

参考例句：

• He was extolled as the founder of their Florentine school.他被称颂为佛罗伦萨画派的鼻祖。
• According to the old tradition,Romulus was the founder of Rome.按照古老的传说，罗穆卢斯是古罗马的建国者。

6 brook   

n.小河，溪；v.忍受，容让

参考例句：

• In our room we could hear the murmur of a distant brook.在我们房间能听到远处小溪汩汩的流水声。
• The brook trickled through the valley.小溪涓涓流过峡谷。

7 squelching   

v.发吧唧声，发扑哧声( squelch的现在分词 )；制止；压制；遏制

参考例句：

• I could hear his broken shoes squelching in the water. 我可以听到他的破鞋在水中格喳格喳作响。 来自辞典例句
• The armies got bogged down in the thick squelching mud. 军队都陷入泥沼中，行进时烂泥扑哧作声。 来自互联网

8 metabolism   

n.新陈代谢

参考例句：

• After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食，卡罗尔的新陈代谢完全紊乱了。
• All living matter undergoes a process of metabolism.生物都有新陈代谢。

9 outdated   

adj.旧式的，落伍的，过时的；v.使过时

参考例句：

• That list of addresses is outdated,many have changed.那个通讯录已经没用了，许多地址已经改了。
• Many of us conform to the outdated customs laid down by our forebears.我们许多人都遵循祖先立下的过时习俗。

10 debunk   

v.揭穿真相，暴露

参考例句：

• let's debunk some of the most common falsehoods.让我们来揭穿一些最常见的谬误吧。
• Sequences of maps can also debunk misconceptions.一系列的地图，也有助于厘清错误概念。

11 straightforward   

adj.正直的，坦率的；易懂的，简单的

参考例句：

• A straightforward talk is better than a flowery speech.巧言不如直说。
• I must insist on your giving me a straightforward answer.我一定要你给我一个直截了当的回答。