温馨驿站--英语学习系列

欣弃羁

温馨驿站
有助减少脂肪的五大妙招5
Tips
That
Will
Help
With
Fat
Loss
（1
）
1)
No
liquid
calories
(with
the
exception
of
a
post-workout
drink)
.
Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you
need when you are trying to lose fat.
You must also limit your alcohol intake - especially if you are adding mix to drinks…that is
a double calorie bomb! A single “Jack and Coke” is over 200 calories (100 calories from
booze and 100 calories from mix).
2)
No
fast
food.
Do not eat at fast food restaurants. Even if you choose what you think is healthy,
remember this:
Fast food restaurants are all about profit.
And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality
of the food ingredients will be poor -especially the protein.
Now you might have read that you can still make healthy choices at fast food restaurants.
But you know what, that’s just
politically-correct opinion. If it’s fast food, it’s poor food.
Walking into a burger joint and grabbing a chicken breast on a white bread bun with a
piece of old lettuce and a half-green,
half-pink tomato is “barely” healthy eating.
The politically-incorrect truth is that it’s going to take time and effort to eat properly. You
will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning,
cutting, and cooking your food. That’s the truth.
But believe me, it will taste so much better than fast food, and healthy eating will make
you more alert. Eating fast food will make you feel terrible, and will make you want to
have an afternoon nap at your desk.
Make one small improvement to your nutrition everyday for the rest of your life.
1
）不要液体卡路里（加强训练后饮料除外）
远离所有的果汁、苏打水和运动饮品。如果你正在尝试减少脂肪，液体糖分是你最不需要的东西。
你必须还要限制酒的摄入－特别是当你在酒中加混合物的时候…那相当于是个双倍卡路里炸弹！一份
“Jack and Coke”就超过了200 卡（100 卡来自烈酒，100 卡来自混合）。
2
）不要快餐
不要在快餐店用餐。虽然你选择了你认为是健康的，但是要记得：快餐店永远是为了利润。
为了利润，他们会供给你便宜的、快的、便于准备的食物，食物成份的质量就会很差－特别是蛋白质。
现在你也许会读到，你仍然可以在快餐店作出健康的选择。但是你要知道，那只是政治上正确的观点。
只要是快餐，都是差食物。
走进一家汉堡店，抓起一个夹了鸡胸肉和一片老生菜和半绿、半粉的西红柿的白面包，不可能是健康
的饮食吧。
政治上不正确的事实那就是需要时间和力气才能吃的正确。你要计划、采购、准备健康饭菜。你要花
时间自己洗菜、切菜和煮菜。那就是事实。
但是，相信我，品尝起来绝对会比快餐味道好，健康饮食会使你变得更加机敏。吃快餐会，你会感觉
很糟，下午的时候你就会想在办公桌前吃些甜点。
在你以后的生活中，对你每天摄入的营养做一点小的改进吧。
有助减少脂肪的五大妙招5
Tips
That
Will
Help
With
Fat
Loss
（2
）
3)
Eat
more
fruits
and
vegetables.
If you are eating 2 servings per day, then go up to 4 servings per day by the end of the
week. And even if you think you are doing great by having 5 servings per day, you still
need to double that (take 2-3 weeks to work your way up to 10 servings per day).
Stick with fiber-rich fruits and vegetables - organic if possible.
4)
Eat
1oz
of
almonds
or
walnuts
per
day
(1/2
oz
in
the
AM,
and
the
other
half
in
the
afternoon)
.
Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dryroasted
nuts.
Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you
lose weight.
5)
Be
consistent
with
your
workouts.
And make sure the workouts are efficient and effective. To make it easy for you to follow,
stick with the Turbulence Training fat burning workout system.
It doesn’t matter if you train in the morning before or after breakfast, or at night before or
after dinner, or at 1pm on days
when the moon is in line with Saturn…don’t worry about the details, just train consistently.
6)
BONUS
TIP:
Go
for
a
walk
after
lunch
or
dinner
(or
anytime
you
eat
a
big
meal).
Research
shows
this
will
help
you
control
your
cholesterol
and
triglycerides,
plus
any
movement
is
better
than
sitting
around
watching
the
TV
and
snacking.
3
）多吃水果和蔬菜
如果你每天吃2 人份，那么到本周末的时候每天吃4 人份。即使你觉得每天吃到5 人份已经很厉害了，
还要将其加倍（用2-3 周的时间继续至每天10 人份）。
如果可能的话，坚持吃富含维生素的水果和蔬菜。
4
）每天吃1oz
杏仁或核桃（上午1/2oz
，下午另外二分之一）
坚果大多用油烘烤的（可能会变成反型脂肪），所以坚持吃自然状态的或干烤的坚果。
不要惊慌…这点小数量的坚果不会使你变胖，但是会填饱肚子并有助于减肥。
5
）坚持锻炼
确保锻炼有效性。简单易懂易做的，坚持湍流训练燃烧脂肪锻炼系统。
早饭前后或者晚饭前后，或者当月亮和土星在同一直线下午1 点的时候，锻炼都没有关系…不用担心
细节事情，只要坚持不断联系就好。
6
）奖励一条妙招：午饭和晚饭后散步（或者你吃完一顿大餐后）。研究表明散步有助于控制你的胆固醇
和甘油三酯，另外就是任何的运动都比坐着不懂看电视吃甜点强的多。
Finding
"Filling"
Foods
发现“
易饱”
食物
Did you ever think about how some foods really give you that sense of "fullness" while
others leave you looking for more? That's the topic of my TODAY show segment. Are there
foods that can "fill you up" more than others?
A documented fact: We eat for the weight of food (as in "volume") versus calories. That's
why it's so easy to overeat.
How to overcome that? Look for ways to increase volume, without increasing calories. The
big three food "freebie" factors to look for are: 1. Water 2. Fiber and 3. Air. They "bulk" up
food, giving us that greater sense of fullness, without adding extra calories.
Plus, when it comes to macronutrients (carbohydrates, protein, and fat) ounce for ounce,
protein foodsare the most satisfying. So, look for lean protein sources for maximal
satisfaction.
Watch the segment from TODAY:
Here are a few of my favorites:
Air popped popcorn, instead of chips
Whole wheat pasta, instead of white flour pasta
Chunky chicken vegetable soup, instead of cream-based soups
Plain non-fat yogurt with some fresh berries, instead of a bottled fruit smoothie
Eggs or egg-substitutes, instead of a fatty hamburger
Raw vegetables or frozen steamed veggies, instead of frozen vegetables in butter sauce
Fresh fruit, instead of fruit juice
These have worked for me and for hundreds of my patients. I'd love to hear your ideas!
Leave a comment and let me know what your thoughts.
一些食物确实让你有“饱胀感”，而另一些食物却让你吃了又吃。你想过没有这是怎么一回事？这就是我今
天节目时段的主题。有没有更容易“填饱肚子”的食物？
有篇文档证明：我们吃的多少依据的是食物重量（也可以说是体积）而不是热量。这就是我们容易吃得过
多的原因。
怎样来克服呢？看看这些只增加体积而不增加热量的方法吧。三大不花钱的食物要素：1.水2. 纤维3.空
气。它们使食物体积膨胀，更容易让我们有饱感而不增加多余的热量。
另外，当说到常量营养元素（糖类，蛋白质，脂肪）哪个热量小，蛋白质含量高的食物最令人满意。因此
请找让你称心如意的瘦身蛋白类物质吧。
我喜爱的有：
爆米花代替土豆条
全麦面条代替纯白面条
鸡丁蔬菜汤代替奶酪汤
含有一些新鲜浆果的普通酸奶汁代替瓶装的水果精汁
鸡蛋或鸡蛋代用品代替含脂肪高的汉堡包
为加工的蔬菜或者冷冻蒸过的蔬菜代替在奶油沙司浸泡的冷冻蔬菜
新鲜水果代替水果汁
这些方法对我和我的许多病人很起作用。我确实也愿意听听你的意见！留下一条意见让我知道你的想法。
老朋友，好朋友Old
Friends,Good
Friends
We choose our friend by instinct, but keep them by judgments.
More than 30 years ago, when I took my first job in New York City, I found myself working
with a number of young women. Some I got to know just in passing, but others gradually
became my friends. Today, six of these women remain an important part of my life. They
are more than simply friends, more even than close friends. They are old friends, as
indispensable as sunshine and more dear to me than ever. These people share a longstanding
history with me, In fact, old friends are a lot like promise. They put reliability into
the uncertainty of life and establish a reassuring link between the past, present, and future.
The attachment between friends who have known each other for many years is bound to
be complex. On occasion we are exceedingly close, and at other times one or both of us
invariably step back. Ebb and flow. Thick and thin. How smoothly and gently we negotiate
these hills and valleys has everything to do with how well the friendship ages.
Sometimes events intervene in a way that requires us to rework he term of a
relationship. A friend starts a second career, let’s say, and suddenly has less free time.
Another remarries, adding someone new to the equation. Talk honestly and listen to each
other to find out if the other's needs are being met. Renegotiating pays full tribute to life's
inevitable changes and says that we deem our friendships worthy of preserving.
Old friends are familiar with the layers of our lives. They have been there in the gloom
and the glory, Even so, there’s always room to know more about another person. Of
course, self-disclosure can make even old friends more vulnerable, so go slowly: Confiding
can open new doors, but only it we knock first.
Time is the prime commodity between old friends-by this I mean the time doing things
together. Whether it's face to face over a cup of coffee. side by side while jogging, ear to
ear over the phone, or via email and letters, don’t let too much time go by without sharing
your thoughts with each other.
我们选择朋友靠的是本能，但保持友谊靠的是判断。
三十年多年前，我在纽约市找到第一份工作时，与一些年轻的女士一起工作。她们中的一些只是见面打
了个招呼而已，而其他的则是渐渐成了我的朋友。直到今天，她们中的六位仍然在我的生活中起着非常重
要的作用，她们是老朋友。对我来讲她们就象阳光一样必不可少，比任何时候都更珍贵。她们与我共享过
去长久的时光。实际上，老朋友很多时候更像是一种承诺。她们是变化不定的生活中可以依赖的人，她们
用令人安心的纽带连接起了过去、现在和将来。
如果两个朋友已经相识多年，他们之间的感情必定非常复杂。有时候超乎想象地亲近，有时候一个人或
两个人无可改变地后退。潮起潮落，祸福与共。我们如何平静柔和地对待这些起起落落直接影响到友谊的
进展。
有时，某些事情的介入需要我们重新界定彼此的关系。比如说，一个朋友有了新的职业，自由时间突然
减少了。另外一个朋友再婚了，给我们之间的等式增加了新人。诚恳地交谈，彼此倾听，看一看对方的需
要有没有得到满足。这种重新的对待是无常的世事所需，同时也使我们相信我们之间的友谊是值得维持下
去的。
老朋友尽悉我们生活的每一个层面。他们与我们共同经历了生活中的阴暗和辉煌。即便如此，我们仍需
要不断地进一步了解彼此。当然，自我坦白会使朋友——即使是老朋友也不例外——更脆弱，所以一定要
慢慢来：倾诉可以打开一扇门，但我们必须事先敲门。
时间是老朋友之间最主要的日用品——这里，我是指一起共同渡过的时光。朋友之间一定要时常分享彼
此的思想，这可以是彼此对坐，共饮一杯咖啡，或并肩慢跑，或电话中彼此倾听，或彼此发送电子邮件或
写信。
Are
You
Using
the
Correct
Shampoo
Technique
你用对了洗发水吗？
很少人知道如何正确使用洗发水，乔治.卡罗尔如是说。乔治是一位形象设计师、美发产品调配师，还
是好莱坞娱乐与美容方面的咨询顾问。他说正确的洗头方法不仅可以让头发变得更漂亮，而且能够减缓脱
发以及促进健康头发的生长。就此他提出了以下几点建议：
在你进入浴室之前，先用硬猪鬃毛梳从前往后梳你的头发。这样做可以促进血液循环还能防止美发产品集
结在头发上。
用温水弄湿头发（热水会冲掉你头发上的保护油层）。把洗发水抹在颈背上，先洗发际线上的头发，然后
才洗头顶的部分。
全方位按摩你的头皮至少三次，让洗发水的营养成分充分渗透至发根，并彻底清洁堵塞毛囊的沉积物。
把头发上的泡沫全都冲洗干净后，抹上护发素。如果你是在浴室外调理头发，那就在你的头上包一条“蒸汽
毛巾”（湿毛巾放入微波炉中转2 分钟）停留30-60 秒。蒸汽会让每根发丝均匀地吸收护发素的营养成分，
达到更好的保湿效果。
最后用冷水冲净头发，这样做是为了刺激和收紧头皮的毛孔，强健发丝纤维，减少脆弱的头发，使头发更
加有光泽与饱满。
Few people realize there's a correct way to shampoo your hair, says George Caroll, a
stylist, hair product designer, and consultant to the entertainment and beauty industry in
Hollywood. He says proper shampooing not only improves the look of hair but also helps
slow hair loss and promote healthier hair growth. He recommends the following:
Before you even step into the shower, brush your hair from front to back with a stiff boarbristle
brush. This will stimulate circulation and prevent the buildup of styling products.
Wet hair with warm water. (Hot water can strip your hair of protective oils.) Apply
shampoo at the nape of the neck and shampoo the hairline first, followed by the top of
your head.
Massage your entire scalp at least three times to push nutrients into the hair bulb and free
your hair follicles of clogging deposits.
After rinsing your hair thoroughly, apply your conditioner. If you are doing all this outside
the shower, wrap a "steam towel" (a wet towel that's been microwaved for two minutes)
around your head and leave it on for 30-60 seconds. The steam will make moisturizing
conditioners work more effectively by allowing the conditioner to be evenly absorbed into
each hair strand.
Finish with a cool-water rinse, which is not only stimulating but also helps tighten scalp
pores, firm hair fibers, reduce hair limpness, and increase sheen and body.