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2014-09-28    来源:网络    【      美国外教 在线口语培训


Did you know that eating just one extra cookie every day during the holiday season could cause you to gain one pound? That may not sound like much, but 10 years from now you would weigh ten pounds more than you do right now一that is, if you keep the rest of your diet the same, and that is asking a lot during the holiday season. Many people gain four to five pounds this time of year because of the temptation of delicious treats and extravagant dinners.
你知道在假日里,你每天多吃一块饼干,就会使你的体重至少增加一磅吗?也许这听上去不多,但是照此速度,十年后你将比现在重十磅,换句话说,这还是在你不 增加其他食物的前提下—这在假日期间是很难做到的。多数人每年这个时候体重都会增加4-5磅,就是因为抵制不住美食和宴会的诱惑。

The holiday season is a time filled with parties, family gatherings and lots of food, but with a little help, you can keep from eating too much during the holidays.If you continue to eat a healthy and nutritious diet, you will feel better and have more energy to enjoy the season.

1 .Don't Skip Meals

Many people believe that if they skip breakfast or lunch, they can save up all of those calories for the holiday party that night. That sounds like a good idea, but skipping meals can make you crabby, tired and maybe even leave you with a headache that just might ruin your evening festivities. Plus, when you are really hungry and surrounded by high-calorie holiday treats, you may very easily turn into a raving eating-machine and consume many more calories than the ones you skipped earlier in the day,
许多人相信,如果他们不吃早餐或午餐,那么无论当晚的聚会吃得再多,都当是补充白天卡路里的消耗。听起来这像是个好主意,但是不吃饭会使你暴躁疲倦、甚至 可能引起头痛,也许会毁了你晚上的活动安排。再加上当你真的饿了时,环顾包围着你的高热量的节日美食,你可能很容易变成疯狂的进食机器,最终吸收比你少吃 正餐那些天更多的卡路里。

Don't skip meals; just eat sensibly. A bowl of whole grain cereal and low-fat milk for breakfast, a mid-morning snack of raisins and nuts, followed by a healthy lunch with a big salad or a sandwich made with whole grain bread will keep your body and your brain fueled throughout the day.

2. Eat High-Fiber Foods Before the Party

When you have a party to attend, snack on some fiber-filled foods just before you go. Fiber helps you to feel full, and if you aren't feeling so hungry, you might not eat so much at the party. Choose foods like low-calorie vegetables, a small salad, a piece of fresh fruit, or a small bowl of oatmeal.

3. Eat Small Amounts of the Foods You Love

No one wants to feel deprived, so go ahead and take a small piece of pie or one cookie一but not both. Look over the buffet or the serving table, and pick out one thing that you really would love to enjoy. The rest of your plate can be filled with healthy vegetables and fruits, whole grain crackers, cheese and lean meats.

4. Don't Hang Around the Buffet

It isn't easy to resist the delicious foods you find on a buffet at a party, so get away from the table. Choose your foods and your drink and move to a different part of the room. As they say, out of sight, out of mind. At the very least you will have to think about what you are doing before filling your plate again and again.

5. Pace Yourself

When friends and family gather at a meal, the food is usually piled high on most everyone's plate. You wolf down the first plate and pick out more of your favorites to gobble down as second helpings. Slow down. It takes a few minutes for your brain to realize your stomach is getting full, and you can eat a lot of extra food in those few minutes. You don’t need a giant mound of food, so place small portions on your plate. Set your fork down between bites and sip some water.Relax and enjoy the flavor of each mouthful. Chew each bite thoroughly before you swallow. Savor each moment with your friends, your family and this wonderful food,but remember it is a meal, not a race to see who can eat the fastest.
当朋友或者亲人聚餐时,每个人的盘子都堆满了食物,在狼吞虎咽地吃完一盘,另一盘也马上装满了。慢点吃,从食物进肚到脑子得到胃部“吃饱了”的信号,这需 要好几分钟,而那几分钟已足够你多吃好多食物。你的盘子里面不要放太多的食物,放一小盘就好。时不时地停下喝些水,放松一下,细细品味每一口。吞咽之前记 得要彻底咀嚼。尽情享受与家人朋友聚会的每一刻,还有美味的食物。但记住这只是一顿饭而已,并不是在比赛谁吃得快。

6. Drink Plenty of Water

Many people believe that mild dehydration may feel like hunger, and the best way to avoid becoming dehydrated to drink plenty of water. You can also use water to slow down your eating by taking a sip or two between bites. Have a glass or two of water before you start drinking alcoholic beverages, and have one in between drinks to slow down your alcohol consumption as well.  (Not only can cocktails be high in calories, but overindulging in alcohol can lower your awareness of how much you’re eating.)
很多人认为,即便是轻微的缺水也会让人感到饥饿,避免出现这种情况的最好办法就是多喝水。而吃东西的时候停下喝一小口水,也会减慢进食速度。在你喝含酒精 的饮料之前,喝一两杯水为好。同样每两杯酒之前最好也要喝一杯水,减少你的酒精摄人。环仅仅是因为鸡尾酒含有极高的热量,并且醉酒之后你常常会意识不到自 己究竟吃了多少了。)

7. Keep Healthy Snacks at Work

Keep some healthy snacks on hand when coworkers start bringing in holiday treats. These treats are always tasty but rarely healthy. Snack on nuts, raisins, fresh fruit or energy bars instead so that your snack calories provide you with good nutrition. If you are going to indulge in a holiday goody, make sure it’s not an everyday add-on.

8. Keep Exercising

Exercise is a great way to control your weight, your blood pressure and exercise adds to your good health by reducing stress and keeping your muscle sand bones in good shape. Although the holidays are a hectic time, keep your exercise routines going to help ensure that the occasional treat won't land permanently on your thighs or belly. Even if you are so busy that you have to cut your workout time in half, continuing to work out keeps you in the exercise habit.Once you quit your exercise routine, it can be very difficult to start up again-never mind the weight you can gain from taking a hiatus.
体育锻炼是很好的控制体重、血压的办法,并且运动有助于减压,从而保持身体健康,使肌肉和骨骼处于良好的状态。尽管假期很忙乱,但也别忘了坚持锻炼,它可 是能帮你搞定腿上和腹部上不知何时多出的赘肉哦。即使有时你实在太忙,以至于不得不把锻炼的时间减半,但起码要将锻炼的好习惯坚持下去。一旦停止锻炼,再 想重新开始就非常难了—在停下来时,你还会收获“体重增加”的噩耗。

9. Decide What to Buy Before You Go Into That Shop

You know how tempting it is to walk into a coffee or candy shop. That temptation seems to double itself during the holiday season. You may think you are going into the coffee shop for a cup of coffee, but when you see that delicious mocha with whipped cream and peppermint sprinkles, you suddenly decide you need that one instead.

When you go into a coffee shop, decide what you want before you go in and stick to it. Just order your coffee and get out of there一fast. Same thing goes for the candy shop. Do you really want a small square of dark chocolate? That's fine,just go into the shop, buy one and enjoy it. Don't go in and buy three truffles, a peanut butter cup and two caramel and pecan turtles.

10. Don't Beat Yourself Up, Just Get Back to Healthy Eating

It is difficult to avoid overeating during the holidays. If you do slip up now and then, don't beat yourself up for it. Be good to yourself. Remember that maintaining a healthy diet throughout the holidays takes practice. Forgive yourself and make sure your next meal or snack is a healthy one.

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