保持健康的最佳方法是什么？（上）
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Penelope Turner
Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains.
Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain.
There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioural disorders.
Have your blood pressure checked regularly by a health worker so you know your numbers. If your blood pressure is high, get the advice of a health worker. This is vital in the prevention and control of hypertension.
Check with your water concessionaire and water refilling station to ensure that the water you’re drinking is safe.
Be active .
多吃不同的食物，包括水果、蔬菜、豆类、坚果和谷物。
脂肪摄入应少于总摄入能量的30%。这将有助于防止不健康的体重增加。
严格限制饮酒。饮酒会导致精神和行为障碍等健康问题。
让卫生工作者定期检查你的血压，这样你就会知道你的血压情况。如果你的血压高了，就要听取卫生工作者的建议。这对预防和控制高血压至关重要。
与你的供水公司和加水站联系，确保你喝的水是安全的。
坚持运动。
Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains.
Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain.
There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioural disorders.
Have your blood pressure checked regularly by a health worker so you know your numbers. If your blood pressure is high, get the advice of a health worker. This is vital in the prevention and control of hypertension.
Check with your water concessionaire and water refilling station to ensure that the water you’re drinking is safe.
Be active .
多吃不同的食物，包括水果、蔬菜、豆类、坚果和谷物。
脂肪摄入应少于总摄入能量的30%。这将有助于防止不健康的体重增加。
严格限制饮酒。饮酒会导致精神和行为障碍等健康问题。
让卫生工作者定期检查你的血压，这样你就会知道你的血压情况。如果你的血压高了，就要听取卫生工作者的建议。这对预防和控制高血压至关重要。
与你的供水公司和加水站联系，确保你喝的水是安全的。
坚持运动。
Ellen Park
The best thing that we can do first for staying healthy is
“Identify our minds and cleanse them.”
I did it through meditation.
Someone might think 'I’m talking about the physical thing, not the mind.'
But through meditation, I realized the body is a reflection of the mind. the body and mind are closely related. When your mind change, your body also changes.
let me share my story,
I had scoliosis and round shoulders since I was young. But I didn’t like to do exercise and to move. Another bad habit was, that it was difficult for me to control my eating. Even though I was full I used to keep eating.
Meditation helps me to change my body and to fix the fundamental cause of illness and habit. What I did through meditation was look back at my lived life and cleanse the rooted of my mind.
为了保持健康我们首先能做的最好的事情是“了解我们的思想，净化它们。”我是通过冥想做到的。
有人可能会想:“我说的是保持身体健康，而不是思想。”但通过冥想，我意识到身体是心灵的反映。身体和心灵是密切相关的。当你的思想改变时，你的身体状况也会发生改变。
我从小就有脊柱侧弯，但是我不喜欢做运动。我还有另一个坏习惯是我很难控制我的饮食。即使我已经吃饱了，我还是会想要继续吃。
冥想帮助我改变了我的身体状况，解决了我的疾病，纠正了我的习惯。我通过冥想所做的是回顾我的生活，净化我的心灵。
The best thing that we can do first for staying healthy is
“Identify our minds and cleanse them.”
I did it through meditation.
Someone might think 'I’m talking about the physical thing, not the mind.'
But through meditation, I realized the body is a reflection of the mind. the body and mind are closely related. When your mind change, your body also changes.
let me share my story,
I had scoliosis and round shoulders since I was young. But I didn’t like to do exercise and to move. Another bad habit was, that it was difficult for me to control my eating. Even though I was full I used to keep eating.
Meditation helps me to change my body and to fix the fundamental cause of illness and habit. What I did through meditation was look back at my lived life and cleanse the rooted of my mind.
为了保持健康我们首先能做的最好的事情是“了解我们的思想，净化它们。”我是通过冥想做到的。
有人可能会想:“我说的是保持身体健康，而不是思想。”但通过冥想，我意识到身体是心灵的反映。身体和心灵是密切相关的。当你的思想改变时，你的身体状况也会发生改变。
我从小就有脊柱侧弯，但是我不喜欢做运动。我还有另一个坏习惯是我很难控制我的饮食。即使我已经吃饱了，我还是会想要继续吃。
冥想帮助我改变了我的身体状况，解决了我的疾病，纠正了我的习惯。我通过冥想所做的是回顾我的生活，净化我的心灵。
I used to think that I didn't want to move because I was just lazy. But through meditation, I realized fundamental reasons are from my mind. It’s because there were so many thoughts within me. Those thoughts kept me from taking action. Also, this thought pattern made the habit of procrastination. Thus, there were few results. This repeated loop made me feel frustrated. I easily lost my confidence. This kind of mindset resulted in more scoliosis and round shoulders.
I start to discard the mind. The mind that caused failure, frustration, and lethargy in my lived life. ex.The moments about study, relationships, work etc.
As I discarded the cause of mind, my body has changed.
First, my face changed. My facial expression used to be gloomy, but it has become relaxed and bright.
Second, body circulation has improved. My bent body gets more straightened naturally.
Also, overeating habits also changed. I used to overeat to relieve my unsatisfied and stressful mind. When I cleansed boiling thoughts which are stress, the obsession to eat also gradually disappeared.
As boiling thoughts disappear, it became easier to take action. Nowadays, I exercise and eat with balance daily!
我曾经认为我不想搬家是因为我太懒了。但通过冥想，我意识到根本的原因来自我的头脑，那是因为我的内心有太多的想法。这些想法阻止我采取行动。而且这种思维模式让我形成了拖延的习惯。因此，我做事情几乎没有什么结果。这种反复的恶行循环让我感到沮丧。我很容易对做事情失去信心。这种心态导致脊柱侧弯更严重了。
我开始抛弃杂念。这些杂念给我的生活带来了失败、挫折和沮丧，尤其是在学习、社交、工作的时候。当我抛弃了杂念的时候，我的身体状况就发生了变化。
首先，我的面部表情变了。我的面部表情以前总是阴沉的，但现在变得轻松和阳光。第二，我的身体循环得到改善。我弯曲的身体会自然地变得更直。
此外，暴饮暴食的习惯也改变了。我曾经通过暴饮暴食来缓解我的不满足和压力。当我清除了那些压力，对吃的痴迷也渐渐消失了。
当杂念消失后，采取行动也就变得容易了。现在，我每天的运动和饮食都很平衡!
I start to discard the mind. The mind that caused failure, frustration, and lethargy in my lived life. ex.The moments about study, relationships, work etc.
As I discarded the cause of mind, my body has changed.
First, my face changed. My facial expression used to be gloomy, but it has become relaxed and bright.
Second, body circulation has improved. My bent body gets more straightened naturally.
Also, overeating habits also changed. I used to overeat to relieve my unsatisfied and stressful mind. When I cleansed boiling thoughts which are stress, the obsession to eat also gradually disappeared.
As boiling thoughts disappear, it became easier to take action. Nowadays, I exercise and eat with balance daily!
我曾经认为我不想搬家是因为我太懒了。但通过冥想，我意识到根本的原因来自我的头脑，那是因为我的内心有太多的想法。这些想法阻止我采取行动。而且这种思维模式让我形成了拖延的习惯。因此，我做事情几乎没有什么结果。这种反复的恶行循环让我感到沮丧。我很容易对做事情失去信心。这种心态导致脊柱侧弯更严重了。
我开始抛弃杂念。这些杂念给我的生活带来了失败、挫折和沮丧，尤其是在学习、社交、工作的时候。当我抛弃了杂念的时候，我的身体状况就发生了变化。
首先，我的面部表情变了。我的面部表情以前总是阴沉的，但现在变得轻松和阳光。第二，我的身体循环得到改善。我弯曲的身体会自然地变得更直。
此外，暴饮暴食的习惯也改变了。我曾经通过暴饮暴食来缓解我的不满足和压力。当我清除了那些压力，对吃的痴迷也渐渐消失了。
当杂念消失后，采取行动也就变得容易了。现在，我每天的运动和饮食都很平衡!
Daniel Moore
Be physically active for 30 minutes most days of the week. ...
Eat a well-balanced, low-fat diet with lots of fruits, vegetables and whole grains. ...
Avoid injury by wearing seat belts and bike helmets, using smoke and carbon monoxide detectors in the home
Drink in moderation if you drink alcohol. Never drink before or while driving, or when pregnant.
Ask someone you trust for help if you think you might be addicted to drugs or alcohol.
Help prevent sexually transmitted infections (STIs) and HIV/AIDS by using condoms every time you have sexual contact. Condoms aren't 100 percent foolproof, so discuss STI screening with your provider. Birth control methods other than condoms, such as pills and implants, won't protect you from STIs or HIV.
一周中尽量每天保持30分钟的运动....饮食均衡，低脂肪，多吃水果，蔬菜和谷物....佩戴安全带和自行车头盔，在家中使用烟雾和一氧化碳探测器。
如果你饮酒，请适量饮酒。开车前、开车时、怀孕时都不要喝酒。如果你认为自己可能对毒品或酒精上瘾，请向你信任的人寻求帮助。
每次发生性接触时使用套套，有助于预防性传播感染和艾滋病。套套并不是百分百安全的，所以和你的医生讨论性病检查和除了套套以外的其他避孕方法，比如药物和植入物，但其他避孕方法并不能保护你免受性传播感染和艾滋病的伤害。
Be physically active for 30 minutes most days of the week. ...
Eat a well-balanced, low-fat diet with lots of fruits, vegetables and whole grains. ...
Avoid injury by wearing seat belts and bike helmets, using smoke and carbon monoxide detectors in the home
Drink in moderation if you drink alcohol. Never drink before or while driving, or when pregnant.
Ask someone you trust for help if you think you might be addicted to drugs or alcohol.
Help prevent sexually transmitted infections (STIs) and HIV/AIDS by using condoms every time you have sexual contact. Condoms aren't 100 percent foolproof, so discuss STI screening with your provider. Birth control methods other than condoms, such as pills and implants, won't protect you from STIs or HIV.
一周中尽量每天保持30分钟的运动....饮食均衡，低脂肪，多吃水果，蔬菜和谷物....佩戴安全带和自行车头盔，在家中使用烟雾和一氧化碳探测器。
如果你饮酒，请适量饮酒。开车前、开车时、怀孕时都不要喝酒。如果你认为自己可能对毒品或酒精上瘾，请向你信任的人寻求帮助。
每次发生性接触时使用套套，有助于预防性传播感染和艾滋病。套套并不是百分百安全的，所以和你的医生讨论性病检查和除了套套以外的其他避孕方法，比如药物和植入物，但其他避孕方法并不能保护你免受性传播感染和艾滋病的伤害。
Harshal Holkar
1. Can’t decide if you are hungry?
Ask yourself if you want an apple. If you answer "no" then you're probably bored instead of hungry.
2. Shop on a full stomach.
Never go grocery shopping when you’re super-hungry. Why? Because everything looks good, so you’ll undoubtedly start throwing in items you normally might not buy.
3. Always keep a packed gym bag.
Near your bed or under your desk at work. That way, when the urge to work out hits, you’ll have no excuses.
4. Always keep a snack around
Take a banana or apple or some almonds out with you each day. This will prevent you from eating unnecessary junk food outside.
5. 20/20/20 rule
If you stare at a computer all day with no breaks, try the 20/20/20 rule, which doctors say reduces eye strain and redness: Take 20 seconds to look at something 20 feet away every 20 minutes.
1. 不清楚自己是否饿了?
问问自己要不要吃苹果。如果你回答“不”，那么你可能只是感到无聊而不是饿。
2. 吃饱了再去购物。
永远不要在你超级饿的时候去购物。为什么?因为每样食物看起来都很好吃，所以毫无疑问，你会开始把你平时可能不会买的东西扔进购物车。
3.一定要准备一个结实的健身包。
放在你的床边或工作办公桌的下面。这样，当健身的冲动袭来时，你就没有借口了。
4. 随身携带零食
每天带一根香蕉或苹果或一些杏仁。这将防止你在外面吃不必要的垃圾食品。
5. 20/20/20法则
如果你整天盯着电脑不放，那就试试20/20/20法则，医生说它能减轻眼睛疲劳和防止眼睛发红:每20分钟看20英尺外的东西20秒。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
1. Can’t decide if you are hungry?
Ask yourself if you want an apple. If you answer "no" then you're probably bored instead of hungry.
2. Shop on a full stomach.
Never go grocery shopping when you’re super-hungry. Why? Because everything looks good, so you’ll undoubtedly start throwing in items you normally might not buy.
3. Always keep a packed gym bag.
Near your bed or under your desk at work. That way, when the urge to work out hits, you’ll have no excuses.
4. Always keep a snack around
Take a banana or apple or some almonds out with you each day. This will prevent you from eating unnecessary junk food outside.
5. 20/20/20 rule
If you stare at a computer all day with no breaks, try the 20/20/20 rule, which doctors say reduces eye strain and redness: Take 20 seconds to look at something 20 feet away every 20 minutes.
1. 不清楚自己是否饿了?
问问自己要不要吃苹果。如果你回答“不”，那么你可能只是感到无聊而不是饿。
2. 吃饱了再去购物。
永远不要在你超级饿的时候去购物。为什么?因为每样食物看起来都很好吃，所以毫无疑问，你会开始把你平时可能不会买的东西扔进购物车。
3.一定要准备一个结实的健身包。
放在你的床边或工作办公桌的下面。这样，当健身的冲动袭来时，你就没有借口了。
4. 随身携带零食
每天带一根香蕉或苹果或一些杏仁。这将防止你在外面吃不必要的垃圾食品。
5. 20/20/20法则
如果你整天盯着电脑不放，那就试试20/20/20法则，医生说它能减轻眼睛疲劳和防止眼睛发红:每20分钟看20英尺外的东西20秒。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
6. Eat in smaller plate
Eat your food in smaller plates (like salad plates) instead of dinner plates and you’ll be able to control how much you eat.
7. Eating rule – 4-3-2
Eat 4 chapatis in the breakfast, 3 chapatis in the lunch and 2 chapatis in the dinner. I would assure you if you follow this rule the next morning you would see at least 1 inch less from your waist. The logic for this eating method is that our metabolism is highest in the morning and lowest in the night so we should eat according to that.
8. Chew 32 times
All of our parents have told us to chew our food properly whenever we eat food in hurry. You know the real reason we should chew 32 times our food is that it will let you feel fuller quickly. Food will reach our stomach slowly and our brain will get signal on time or rather late. But when we eat fast before our brain knows that we are full it’s too late and we have already done the overeating.
9. Carry small water bottle at your workplace
I carry a 400ml bottle instead of 1 liter bottle at my workplace. This way I walk after every 1 hour to fill my bottle. This also helps me to stop looking at my screen for the longer duration.
10. Drink water before meal
If you drink water 30 minute before your meal you will eat comparatively less.
6. 用较小的盘子吃饭
用小一点的盘子吃饭(比如沙拉盘)而不是正餐盘，这样你就能控制自己的食量。
7. 饮食规则- 4-3-2
早餐吃4个薄饼，午餐吃3个薄饼，晚餐吃2个薄饼。我可以向你保证，如果你遵循这条规则，第二天早上你的腰围至少会减少1英寸。这种饮食方法的逻辑是，我们的新陈代谢速度在早上最高，晚上最低，所以我们应该根据这个规律吃东西。
8. 咀嚼32次
我们所有的父母都告诉我们，当我们吃东西时，要适当地咀嚼食物。你知道我们应该咀嚼32次食物的真正原因是它会让你很快感到饱。食物会慢慢到达我们的胃，所以我们的大脑会延迟地收到信号。所以如果我们吃得很快，当我们在大脑意识到我们已经吃饱之时已经太晚了，我们已经吃得太多了。
9. 在工作场所携带小水瓶
在我工作的地方，我用的是400ml的瓶子，而不是1升的瓶子。这样我每一个小时就会起身去把瓶子装满。这也能帮助我防止长时间看电脑屏幕。
10. 饭前喝水
如果你在饭前30分钟喝水，你会吃得相对较少。
Eat your food in smaller plates (like salad plates) instead of dinner plates and you’ll be able to control how much you eat.
7. Eating rule – 4-3-2
Eat 4 chapatis in the breakfast, 3 chapatis in the lunch and 2 chapatis in the dinner. I would assure you if you follow this rule the next morning you would see at least 1 inch less from your waist. The logic for this eating method is that our metabolism is highest in the morning and lowest in the night so we should eat according to that.
8. Chew 32 times
All of our parents have told us to chew our food properly whenever we eat food in hurry. You know the real reason we should chew 32 times our food is that it will let you feel fuller quickly. Food will reach our stomach slowly and our brain will get signal on time or rather late. But when we eat fast before our brain knows that we are full it’s too late and we have already done the overeating.
9. Carry small water bottle at your workplace
I carry a 400ml bottle instead of 1 liter bottle at my workplace. This way I walk after every 1 hour to fill my bottle. This also helps me to stop looking at my screen for the longer duration.
10. Drink water before meal
If you drink water 30 minute before your meal you will eat comparatively less.
6. 用较小的盘子吃饭
用小一点的盘子吃饭(比如沙拉盘)而不是正餐盘，这样你就能控制自己的食量。
7. 饮食规则- 4-3-2
早餐吃4个薄饼，午餐吃3个薄饼，晚餐吃2个薄饼。我可以向你保证，如果你遵循这条规则，第二天早上你的腰围至少会减少1英寸。这种饮食方法的逻辑是，我们的新陈代谢速度在早上最高，晚上最低，所以我们应该根据这个规律吃东西。
8. 咀嚼32次
我们所有的父母都告诉我们，当我们吃东西时，要适当地咀嚼食物。你知道我们应该咀嚼32次食物的真正原因是它会让你很快感到饱。食物会慢慢到达我们的胃，所以我们的大脑会延迟地收到信号。所以如果我们吃得很快，当我们在大脑意识到我们已经吃饱之时已经太晚了，我们已经吃得太多了。
9. 在工作场所携带小水瓶
在我工作的地方，我用的是400ml的瓶子，而不是1升的瓶子。这样我每一个小时就会起身去把瓶子装满。这也能帮助我防止长时间看电脑屏幕。
10. 饭前喝水
如果你在饭前30分钟喝水，你会吃得相对较少。
Michael DiSalvo
Staying healthy is a lot easier than getting healthy, but both require following similar principles. Part of the trick is that realistically you need to follow a regime that fits into your lifestyle or at least gives you time to break into a new way of living.
Unfortunately, those in the West, or at least affected by the Western way of life, are either unfamiliar with Eastern medicine or simply don’t have the resources or familiarity with an Eastern way of life.
In my own health journey, which was quite rocky for 15 years, I learned a lot from the ancients, but also about what is available to most people today to stay healthy.
And simply put, it works.
保持健康比变得健康容易得多，但两者都需要遵循类似的原则。部分诀窍在于，你需要遵循一种适合你生活方式的制度，或者至少给自己时间去适应一种新的生活方式。
不幸的是，那些生活在西方的人，或者至少受西方生活方式影响的人，要么不熟悉东方医学，要么不熟悉东方的生活方式。
我的健康之旅经历了15年的坎坷，我从古人那里学到了很多，但也了解到如今大多数人都能通过什么来保持健康。简单地说，它是有效的。
Staying healthy is a lot easier than getting healthy, but both require following similar principles. Part of the trick is that realistically you need to follow a regime that fits into your lifestyle or at least gives you time to break into a new way of living.
Unfortunately, those in the West, or at least affected by the Western way of life, are either unfamiliar with Eastern medicine or simply don’t have the resources or familiarity with an Eastern way of life.
In my own health journey, which was quite rocky for 15 years, I learned a lot from the ancients, but also about what is available to most people today to stay healthy.
And simply put, it works.
保持健康比变得健康容易得多，但两者都需要遵循类似的原则。部分诀窍在于，你需要遵循一种适合你生活方式的制度，或者至少给自己时间去适应一种新的生活方式。
不幸的是，那些生活在西方的人，或者至少受西方生活方式影响的人，要么不熟悉东方医学，要么不熟悉东方的生活方式。
我的健康之旅经历了15年的坎坷，我从古人那里学到了很多，但也了解到如今大多数人都能通过什么来保持健康。简单地说，它是有效的。
I haven’t been to the doctor for a communicable disease in over 10 years (even though my autoimmune disease has often paralyzed me with pain in the past and even made me susceptible to a disease that almost killed me nearly 15 years ago) This may sound controversial, but if you are responsible, taking care of your immune system and not allowing yourself extraordinary physical risks, you can stay healthy for the rest of your life!
So here are the basics ways to get and stay healthy.
Wake up and guzzle down some room temperature water with lemon, or at least have some nice clean pure mineralized water by itself so you can hydrate the systems of the body that are doing the hard work of flushing the body of toxins in the morning.
我已经有10多年没有因为传染病去看医生了(尽管我的自身免疫性疾病在过去经常让我疼痛，甚至让我容易感染一种疾病，近15年前几乎要了我的命)这听起来可能有些夸张，但如果你负责任地照顾好你的免疫系统，不让自己有异常的身体风险，你可以在你的余生保持健康!
以下是获得和保持健康的基本方法。
醒来后，喝一些常温的柠檬水，或者至少喝一些干净的纯矿物质水，这样你就可以为身体的各个系统补充水分，这些系统刚刚结束了排除身体毒素的艰苦工作。
So here are the basics ways to get and stay healthy.
Wake up and guzzle down some room temperature water with lemon, or at least have some nice clean pure mineralized water by itself so you can hydrate the systems of the body that are doing the hard work of flushing the body of toxins in the morning.
我已经有10多年没有因为传染病去看医生了(尽管我的自身免疫性疾病在过去经常让我疼痛，甚至让我容易感染一种疾病，近15年前几乎要了我的命)这听起来可能有些夸张，但如果你负责任地照顾好你的免疫系统，不让自己有异常的身体风险，你可以在你的余生保持健康!
以下是获得和保持健康的基本方法。
醒来后，喝一些常温的柠檬水，或者至少喝一些干净的纯矿物质水，这样你就可以为身体的各个系统补充水分，这些系统刚刚结束了排除身体毒素的艰苦工作。
Don’t forget your mouth! While it is SUPER important that you avoid sugar, and especially processed sugar, you really need to CLEAN YOUR MOUTH. Proper brushing (ideally with an electronic toothbrush) is good, using a water pik or ultrasonic tooth cleaner (like Ivory Smilez) is better, or products like Dentitox may be even better since they deal with bacteria that is making or has made its way into the bloodstream.
Stay away from sugar, gluten, GMOs and pesticides. While you may be able to tolerate the wheat in your area, in general modern wheat is hard on a person’s body, and more so processed sugar, GMOs and pesticides. There is plenty of research and even documentaries on these things, but one interesting study showed that mice rotted out their teeth simply by being injected with glucose. Staying low glycemic and eating clean whole foods is a much better plan than following the easy ways of the modern diet.
别忘了你的嘴!要避免吃糖，尤其是加工过的糖，但你真的需要清洁口腔。正确的刷牙方式(最好是使用电子牙刷)是有好处的，使用超声波洁牙器(如Ivory Smilez)更好，或者最好使用像Dentitox这样的牙齿保护剂，因为它们可以处理正在或已经进入血液的细菌。
远离糖、谷蛋白、转基因食品和喷洒过农药的食品。虽然你可能会吃你所在地区的小麦，但一般来说，现代小麦对人的身体很有害，加工过的糖、转基因食品和喷洒过农药的食品更是如此。关于这些事情有很多研究甚至纪录片，一项有趣的研究表明，老鼠只要被注射葡萄糖就会产生蛀牙。少吃糖和吃干净的天然食物是一个更简单有效的方法。
Stay away from sugar, gluten, GMOs and pesticides. While you may be able to tolerate the wheat in your area, in general modern wheat is hard on a person’s body, and more so processed sugar, GMOs and pesticides. There is plenty of research and even documentaries on these things, but one interesting study showed that mice rotted out their teeth simply by being injected with glucose. Staying low glycemic and eating clean whole foods is a much better plan than following the easy ways of the modern diet.
别忘了你的嘴!要避免吃糖，尤其是加工过的糖，但你真的需要清洁口腔。正确的刷牙方式(最好是使用电子牙刷)是有好处的，使用超声波洁牙器(如Ivory Smilez)更好，或者最好使用像Dentitox这样的牙齿保护剂，因为它们可以处理正在或已经进入血液的细菌。
远离糖、谷蛋白、转基因食品和喷洒过农药的食品。虽然你可能会吃你所在地区的小麦，但一般来说，现代小麦对人的身体很有害，加工过的糖、转基因食品和喷洒过农药的食品更是如此。关于这些事情有很多研究甚至纪录片，一项有趣的研究表明，老鼠只要被注射葡萄糖就会产生蛀牙。少吃糖和吃干净的天然食物是一个更简单有效的方法。
Exercise? Absolutely. Starting with isometric exercises has all sorts of benefits. They can help improve your circulation, increase your energy levels, and even reduce stress. A case study is Herschel Walker, who was bullied because he was fat and unfit but completely transformed his body over a summer so he ended up breaking track records in college, winning a national championship, going to two Pro Bowls as a professional football player, and even at age 53 years old (!) going undefeated in his two MMA fights. His physique from daily isometric exercises alone intimidated his opponents so much, not one fighter dared to be his third victim! Of course, brisk walking is also a great way to get your heart rate up and improve your overall cardiovascular health.
Sunlight: Think vitamin D and melatonin. It is difficult to put into words how powerful these nutrients and cofactors are for your body, because they make everything else work and there is no life without them. So definitely look into supplements, which can be relatively cheap but very effective if you are limited to the sunlight you can get. Of course don’t minimize those things that can go with nature in general, like fresh air and immersing yourself in the sand and water and forests in your location.
需要运动吗?绝对的。做等长运动有各种各样的好处。它可以帮助改善你的血液循环，提高你的力量，甚至减轻压力。赫歇尔·沃克就是一个案例，他因为肥胖和不健康而被欺负，但他在一个夏天里彻底改变了自己的身体，最终在大学打破了记录，赢得了全国冠军，作为职业橄榄球运动员参加了两次职业碗比赛，甚至在53岁的时候在两场综合格斗比赛中保持不败。光是他每天进行等长训练的体格就把他的对手吓坏了，没有一个拳手敢成为他的第三个牺牲品!当然，快走也是提高心率和改善心血管健康的好方法。
阳光:想想维生素D和褪黑素就知道了。很难用语言来表达这些营养物质和辅助因子对你的身体多么有用，因为它们使其他一切系统运作，没有它们就没有生命。所以，一定要找一些补充剂来吃，如果你能得到的阳光有限，这种补充剂可能就显得相对便宜但非常有效。当然，不要忽略那些与自然融为一体的东西，比如呼吸新鲜的空气，沉浸在你所在地区的沙滩、水泊和森林中。
Sunlight: Think vitamin D and melatonin. It is difficult to put into words how powerful these nutrients and cofactors are for your body, because they make everything else work and there is no life without them. So definitely look into supplements, which can be relatively cheap but very effective if you are limited to the sunlight you can get. Of course don’t minimize those things that can go with nature in general, like fresh air and immersing yourself in the sand and water and forests in your location.
需要运动吗?绝对的。做等长运动有各种各样的好处。它可以帮助改善你的血液循环，提高你的力量，甚至减轻压力。赫歇尔·沃克就是一个案例，他因为肥胖和不健康而被欺负，但他在一个夏天里彻底改变了自己的身体，最终在大学打破了记录，赢得了全国冠军，作为职业橄榄球运动员参加了两次职业碗比赛，甚至在53岁的时候在两场综合格斗比赛中保持不败。光是他每天进行等长训练的体格就把他的对手吓坏了，没有一个拳手敢成为他的第三个牺牲品!当然，快走也是提高心率和改善心血管健康的好方法。
阳光:想想维生素D和褪黑素就知道了。很难用语言来表达这些营养物质和辅助因子对你的身体多么有用，因为它们使其他一切系统运作，没有它们就没有生命。所以，一定要找一些补充剂来吃，如果你能得到的阳光有限，这种补充剂可能就显得相对便宜但非常有效。当然，不要忽略那些与自然融为一体的东西，比如呼吸新鲜的空气，沉浸在你所在地区的沙滩、水泊和森林中。
Sleep well. When you look at this list you will realized these habits are interlixed. If you exercise well, eat at the right times, get sun, and limit your exposure to EMF (especially your mobile), you will be able to sleep well.
EMF/ Smart Phones. If you get a headache from too much screen time, do not be surprised. While blue blocking glasses can be effective. try to be effective and efficient with whatever you do on your phone or computer and take any necessary precautions, including putting your phone into airplane mode while you sleep. At the very least we know of studies showing the increased risk of childhood leukemia from EMF exposure. Limit your exposure to radiation.
睡好觉。当你看到这个列表时，你会意识到这些习惯是相互关联的。如果你好好锻炼，在正确的时间吃东西，经常晒太阳，减少暴露在电磁场(尤其是你的手机)下，你就能睡得好。
智能手机电磁场。如果你因看屏幕时间过长而头痛，不要感到惊讶。而防蓝光眼镜是有效的。无论你在手机或电脑上做什么，都要努力做到有效率，并采取必要的预防措施，包括在睡觉时把手机调成飞行模式。至少我们知道有研究表明暴露于电磁场下会增加儿童患白血病的风险。
EMF/ Smart Phones. If you get a headache from too much screen time, do not be surprised. While blue blocking glasses can be effective. try to be effective and efficient with whatever you do on your phone or computer and take any necessary precautions, including putting your phone into airplane mode while you sleep. At the very least we know of studies showing the increased risk of childhood leukemia from EMF exposure. Limit your exposure to radiation.
睡好觉。当你看到这个列表时，你会意识到这些习惯是相互关联的。如果你好好锻炼，在正确的时间吃东西，经常晒太阳，减少暴露在电磁场(尤其是你的手机)下，你就能睡得好。
智能手机电磁场。如果你因看屏幕时间过长而头痛，不要感到惊讶。而防蓝光眼镜是有效的。无论你在手机或电脑上做什么，都要努力做到有效率，并采取必要的预防措施，包括在睡觉时把手机调成飞行模式。至少我们知道有研究表明暴露于电磁场下会增加儿童患白血病的风险。
Meditate, pray, and be grateful. You have so much to be thankful for, and if you doubt this you can look at the lives of those who would seem to have so little but have dramatically changed the world. Consider Nicholas Vujicic of Australia for example. He was born with tetra-amelia syndrome, meaning he had no arms or legs. Yet despite having attempted suicide when he was younger by drowning himself in his bathtub, he heard the story of Jesus and the paralytic. The crowd asked Christ before healing this man: “Was this man cursed because of something he did, or something his parents did?”. Jesus answered, “He is neither this way because of his own sins or that of his parents but to manifest God’s glory”. How did Nicholas respond to this thought? He started focusing on what he could do with God’s help. He has truly transformed millions of lives, travelling the world to offer his message of encouragement and motivation. He can surf, play soccer, play golf, sail, and is happily married with a wife and two beautiful children living in his mansion of Malibu. His change in perspective and attitude of gratefulness brought him from despair to giving hope to millions.
Be a person for others. This may be hard to here. But you will only be great, you will only be happy if you accomplish your mission on this earth. And this life is not just about you. It is about the 100s, this 1000s you were meant to touch in your own little or big ways. There is nothing like bringing happiness to others to know you are loved and you are important.
冥想、祈祷、感恩。你有很多的东西值得感恩，如果你怀疑这一点，你可以看看那些承受了命运的不公但却改变了世界的人的生活。以澳大利亚的尼克.胡哲为例。他出生时患有先天性四肢切断综合症，也就是说他没有胳膊和腿。然而，尽管他年轻时曾试图在浴缸里溺水自杀，但他听到了耶稣和瘫痪者的故事。在治愈这个人之前，人们问基督:“这个人被诅咒是因为他做了什么，还是因为他父母做了什么?”耶稣回答说:“他这样不是因为自己有罪，也不是因为他的父母有罪，而是要彰显神的荣耀。”尼克对此作何反应?他开始专注于在上帝的帮助下他能做什么。他真正改变了数百万人的生活，他周游世界，传递积极向上的正能量。他会冲浪、踢足球、打高尔夫球、驾驶帆船。他的婚姻也很幸福，有妻子和两个漂亮的孩子，他们一起住在他位于马里布的豪宅里。他的观点和态度的改变使他从绝望变成了给千百万人送去希望。
做一个为他人着想的人。这可能很难做到。但你只有在完成你在地球上的使命时才会变得伟大，才会感到快乐。你的这一辈子不只是你一个人的事。它是关于100人，甚至1000人的，你注定要用你自己或大或小的方式去接触他们。没有什么比给别人带来快乐更让人知道你是有爱的，你是不可忽视的。
Be a person for others. This may be hard to here. But you will only be great, you will only be happy if you accomplish your mission on this earth. And this life is not just about you. It is about the 100s, this 1000s you were meant to touch in your own little or big ways. There is nothing like bringing happiness to others to know you are loved and you are important.
冥想、祈祷、感恩。你有很多的东西值得感恩，如果你怀疑这一点，你可以看看那些承受了命运的不公但却改变了世界的人的生活。以澳大利亚的尼克.胡哲为例。他出生时患有先天性四肢切断综合症，也就是说他没有胳膊和腿。然而，尽管他年轻时曾试图在浴缸里溺水自杀，但他听到了耶稣和瘫痪者的故事。在治愈这个人之前，人们问基督:“这个人被诅咒是因为他做了什么，还是因为他父母做了什么?”耶稣回答说:“他这样不是因为自己有罪，也不是因为他的父母有罪，而是要彰显神的荣耀。”尼克对此作何反应?他开始专注于在上帝的帮助下他能做什么。他真正改变了数百万人的生活，他周游世界，传递积极向上的正能量。他会冲浪、踢足球、打高尔夫球、驾驶帆船。他的婚姻也很幸福，有妻子和两个漂亮的孩子，他们一起住在他位于马里布的豪宅里。他的观点和态度的改变使他从绝望变成了给千百万人送去希望。
做一个为他人着想的人。这可能很难做到。但你只有在完成你在地球上的使命时才会变得伟大，才会感到快乐。你的这一辈子不只是你一个人的事。它是关于100人，甚至1000人的，你注定要用你自己或大或小的方式去接触他们。没有什么比给别人带来快乐更让人知道你是有爱的，你是不可忽视的。
Eat well at the right time. Consider the Keto 16/8 diet. If you want or need to lose weight keto and intermittent fasting can get you there. After all, the term breakFAST came from the centuries Catholics would fast through the night so they could receive holy communx. Not eating 3 hours before bedtime and giving yourself 8 hours of rest will do wonders for your body and metabolism. Add to that the satiety and satisfaction of thoroughly chewing your food, and you can hit all your weight loss goals if you have the right mindset. Intermittent fasting is the key to growing old gracefully while still full of youth.
Consider superfoods, you can even find cheap ones. There are so many great multifunctional foods like turmeric (also used for beauty) and Ceylon cinnamon (a natural sugar-free sweetener known for helping to optimize blood sugar levels), but few can match the versatility and sustainability of moringa. The whole tree can be used to not just rejuvenate people, but the entire earth. You can learn more about moringa and it’s amazing health benefits.
在正确的时间吃东西，可以考虑一下16/8生酮饮食。如果你想或需要减肥，生酮饮食和间歇性禁食可以达到目的。毕竟“早餐”这个词来自于几个世纪以前，天主教徒会在夜间禁食，以便他们能够接受圣餐。睡前3小时不吃东西，给消化系统8小时的休息时间，这对你的身体和新陈代谢都有好处。再加上咀嚼食物时的饱腹感和满足感，如果你有正确的心态，你可以实现所有的减肥目标。间歇性禁食是延缓变老而又让你充满青春活力的关键。
考虑吃一些超级食物，你甚至可以找到很多便宜的但很棒的多功能食品，比如姜黄(也用于美容)和锡兰肉桂(一种天然无糖甜味剂，有助于优化血糖水平)，但很少有什么能比得上辣木的多功能性和可持续性。整棵树不仅可以让人恢复活力，还可以让整个地球恢复活力。你可以了解更多辣木的知识，它对健康有惊人的好处。
Consider superfoods, you can even find cheap ones. There are so many great multifunctional foods like turmeric (also used for beauty) and Ceylon cinnamon (a natural sugar-free sweetener known for helping to optimize blood sugar levels), but few can match the versatility and sustainability of moringa. The whole tree can be used to not just rejuvenate people, but the entire earth. You can learn more about moringa and it’s amazing health benefits.
在正确的时间吃东西，可以考虑一下16/8生酮饮食。如果你想或需要减肥，生酮饮食和间歇性禁食可以达到目的。毕竟“早餐”这个词来自于几个世纪以前，天主教徒会在夜间禁食，以便他们能够接受圣餐。睡前3小时不吃东西，给消化系统8小时的休息时间，这对你的身体和新陈代谢都有好处。再加上咀嚼食物时的饱腹感和满足感，如果你有正确的心态，你可以实现所有的减肥目标。间歇性禁食是延缓变老而又让你充满青春活力的关键。
考虑吃一些超级食物，你甚至可以找到很多便宜的但很棒的多功能食品，比如姜黄(也用于美容)和锡兰肉桂(一种天然无糖甜味剂，有助于优化血糖水平)，但很少有什么能比得上辣木的多功能性和可持续性。整棵树不仅可以让人恢复活力，还可以让整个地球恢复活力。你可以了解更多辣木的知识，它对健康有惊人的好处。
Ross
I have read many scientific papers on all the claims of superfoods (I can't be the only one doing that), the good, the bad, the bullshit. I think there aren't many other topics which have so many easy-to-debunk-lies as “food to stay healthy.”
How do I stay healthy?
I believe in one thing. Excess kills.
One beer, cookie, bag of crispies, doesn't f*ck up your liver or any other organs. It won't make you fat. Excess beer, candy, cookies, that will f*ck you up.
Exercise is important, but excess exercise is very unhealthy.
Drinking water is important, eating vegetables as well. But there are folks who died due to excess water, or even because of a carrot diet.
I believe the best way to stay healthy, is simply not overdoing things. Diversify. That counts for work as well.
Many have to do yoga, meditation, to offset stress they endure at work.
The problem is stress, and how you handle it.
You stay healthy by avoiding stress in life, and if you can't, you do your best to cut stress in tangible small pieces. Avoid being overwhelmed.
我读过很多关于超级食物的科学论文(我不是唯一一个这么做的人)，有好的，有坏的，都是胡扯。我认为没有多少像“吃东西保持健康”这样容易揭穿的谎言。
我如何保持健康?我相信一件事。多余的食物会杀死你。一杯啤酒，一块饼干加一袋薯片，这些不会损坏你的肝脏或其他器官，也不会让你发胖。但过量的啤酒、糖果、饼干会把你毁掉。
运动很重要，但是过度运动是非常不健康的。喝水很重要，吃蔬菜也很重要。但也有人死于过量饮水，甚至死于吃胡萝卜。
我相信保持健康的最好方法就是不要过度劳累，这对工作来说也很重要。
许多人不得不做瑜伽、冥想来抵消他们在工作中承受的压力。问题在于避免压力，以及你如何应对压力。你需要通过避免生活中的压力来保持健康，如果你做不到这一点，你就尽最大努力将压力减少并分散，以避免被压力压垮。
I have read many scientific papers on all the claims of superfoods (I can't be the only one doing that), the good, the bad, the bullshit. I think there aren't many other topics which have so many easy-to-debunk-lies as “food to stay healthy.”
How do I stay healthy?
I believe in one thing. Excess kills.
One beer, cookie, bag of crispies, doesn't f*ck up your liver or any other organs. It won't make you fat. Excess beer, candy, cookies, that will f*ck you up.
Exercise is important, but excess exercise is very unhealthy.
Drinking water is important, eating vegetables as well. But there are folks who died due to excess water, or even because of a carrot diet.
I believe the best way to stay healthy, is simply not overdoing things. Diversify. That counts for work as well.
Many have to do yoga, meditation, to offset stress they endure at work.
The problem is stress, and how you handle it.
You stay healthy by avoiding stress in life, and if you can't, you do your best to cut stress in tangible small pieces. Avoid being overwhelmed.
我读过很多关于超级食物的科学论文(我不是唯一一个这么做的人)，有好的，有坏的，都是胡扯。我认为没有多少像“吃东西保持健康”这样容易揭穿的谎言。
我如何保持健康?我相信一件事。多余的食物会杀死你。一杯啤酒，一块饼干加一袋薯片，这些不会损坏你的肝脏或其他器官，也不会让你发胖。但过量的啤酒、糖果、饼干会把你毁掉。
运动很重要，但是过度运动是非常不健康的。喝水很重要，吃蔬菜也很重要。但也有人死于过量饮水，甚至死于吃胡萝卜。
我相信保持健康的最好方法就是不要过度劳累，这对工作来说也很重要。
许多人不得不做瑜伽、冥想来抵消他们在工作中承受的压力。问题在于避免压力，以及你如何应对压力。你需要通过避免生活中的压力来保持健康，如果你做不到这一点，你就尽最大努力将压力减少并分散，以避免被压力压垮。
Lam Yau-King
I have worked in the medical system and three things stand out to me.
Don’t drink too much alcohol and don’t do ANY drugs. ANY. Your body was not meant to suck a bunch of poison into it and alter its God-given state of normal functioning.
Don’t be fat. Almost every patient I saw with problems was fat. The more fat, the more problems. But, fat of any sort, even 20 or 30 pounds over, led to problems. Along with causing people to just feel less than optimal because the extra weight slows them down, they have high blood pressure, diabetes, arthritis, acid reflux, and back pain.
我在医疗系统工作过，有三件事让我印象深刻。
不要喝太多酒，也不要吸毒。你的身体不应该吸入一堆毒药，从而改变上帝赋予它的正常运作状态。
不要过多吸收脂肪。我见到的几乎每个有问题的病人都是胖子。越胖问题就越多。任何类型的脂肪超过20或30磅，也会导致身体出现问题。额外的体重会让人慢下来，导致他们感觉不到最佳状态，除此之外，他们还会有高血压、糖尿病、关节炎、胃酸反流和背痛。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
I have worked in the medical system and three things stand out to me.
Don’t drink too much alcohol and don’t do ANY drugs. ANY. Your body was not meant to suck a bunch of poison into it and alter its God-given state of normal functioning.
Don’t be fat. Almost every patient I saw with problems was fat. The more fat, the more problems. But, fat of any sort, even 20 or 30 pounds over, led to problems. Along with causing people to just feel less than optimal because the extra weight slows them down, they have high blood pressure, diabetes, arthritis, acid reflux, and back pain.
我在医疗系统工作过，有三件事让我印象深刻。
不要喝太多酒，也不要吸毒。你的身体不应该吸入一堆毒药，从而改变上帝赋予它的正常运作状态。
不要过多吸收脂肪。我见到的几乎每个有问题的病人都是胖子。越胖问题就越多。任何类型的脂肪超过20或30磅，也会导致身体出现问题。额外的体重会让人慢下来，导致他们感觉不到最佳状态，除此之外，他们还会有高血压、糖尿病、关节炎、胃酸反流和背痛。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Because fatness causes the health problems I just mentioned, people accept — without much question — the drugs doctors give them. Just as with drugs bought on the corner, your body was not meant to suck a bunch of poison into it that a so-called health professional gives you that alters its God-given state of normal functioning. Losing weight through eating properly and healthfully (mostly vegetables) will return your body to its proper state and your high blood pressure, diabetes, arthritis, acid reflux and back pain will disappear. Along with that, you won’t be taking drugs that eventually give you other diseases like cancer and Alzheimer’s and kidney failure.
Sure, there are some folks who, regardless of never doing drugs or drinking too much, have eaten quite well and are not overweight who will still get struck down by some disease for reasons unknown. This happens and it is one of those sad misfortunes of life. However, the majority of people in ill health in America are suffering due to a poor lifestyle. And THAT is something you can change and get yourself back to a healthy state and really enjoy life as you should.
因为肥胖会导致我刚才提到的健康问题，人们毫无疑问地接受了医生给他们开的药物。就像街角卖的毒品一样，你的身体本不应该吸入所谓的健康专家给你的一堆毒药，从而改变上帝赋予它的正常运作状态。通过正确和健康的饮食(主要是蔬菜)来减肥会让你的身体恢复正常状态，你的高血压、糖尿病、关节炎、胃酸反流和背痛也会消失。与此同时，你也不用再服用最终会导致其他疾病的药物，如癌症、阿尔茨海默病和肾衰竭。
当然，有一些人尽管从不吸毒或酗酒，他们吃得也很健康，也不超重，他们仍然会因为一些未知的原因被一些疾病击倒。这种事发生了是生活中可悲的不幸之一。然而在美国，大多数健康状况不佳的人都是因不良的生活方式造成的。这是你可以改变的，让自己恢复健康状态，真正享受你应该享受的生活。
Sure, there are some folks who, regardless of never doing drugs or drinking too much, have eaten quite well and are not overweight who will still get struck down by some disease for reasons unknown. This happens and it is one of those sad misfortunes of life. However, the majority of people in ill health in America are suffering due to a poor lifestyle. And THAT is something you can change and get yourself back to a healthy state and really enjoy life as you should.
因为肥胖会导致我刚才提到的健康问题，人们毫无疑问地接受了医生给他们开的药物。就像街角卖的毒品一样，你的身体本不应该吸入所谓的健康专家给你的一堆毒药，从而改变上帝赋予它的正常运作状态。通过正确和健康的饮食(主要是蔬菜)来减肥会让你的身体恢复正常状态，你的高血压、糖尿病、关节炎、胃酸反流和背痛也会消失。与此同时，你也不用再服用最终会导致其他疾病的药物，如癌症、阿尔茨海默病和肾衰竭。
当然，有一些人尽管从不吸毒或酗酒，他们吃得也很健康，也不超重，他们仍然会因为一些未知的原因被一些疾病击倒。这种事发生了是生活中可悲的不幸之一。然而在美国，大多数健康状况不佳的人都是因不良的生活方式造成的。这是你可以改变的，让自己恢复健康状态，真正享受你应该享受的生活。
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