四周的健康计划,让您的生活更健康

　　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。

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