快速提高健康的简单改变
Simple Changes That Will Quickly Improve Your Health1．Eat a piece of fruit before lunch
[b]Get into the habit of[/b][b]（养成习惯）[/b] eating an apple, banana, pear or other piece of fruit before lunch each day. It’ll [b]take the edge off[/b][b]（减弱胃口，食欲）[/b]your appetite – making you less likely to [b]dig into([/b][b]痛快地吃)[/b] [b]greasy(adj.[/b][b]太多油脂的，油腻的)[/b] fast food or bag or [b]crackers(n.[/b] [b]薄脆饼干).[/b]
2．Go vegetarian one night a week
Most nutritionists agree that we eat more meat than we need to. Have a meat-free dinner once a week – it’s a great opportunity to try out some new recipes that are packed with vegetables and flavours. You’ll also save yourself some money.
3．Keep a bottle of water on your desk
Many people mistake slight thirst for hunger, leading to unnecessary [b]snacking[/b][b]（v.[/b][b]吃小吃）[/b]. Keep a bottle on your desk and drink it whenever you get a little mouth crazing. Getting sufficient water also helps prevent you from becoming [b]constipated(adj.[[/b][b]医][/b][b]便秘症的)[/b].
4．Go for a twenty minute walk every lunchtime
If you’re struggling to fit exercise into your day, get away from your desk for a twenty-minute walk each lunchtime. It’s a good way to force yourself to take a break from work, and [b]refreshes(v. [/b][b]恢复精神)[/b] your mind and your body.
5．Exercise during commercial breaks
Whenever you’re watching TV and adverts come on, get up off the sofa and do some exercise. Fit in a few [b]stretches(n.[/b][b]伸展)[/b], some[b] jogging(n.[/b][b]慢跑)[/b] [b]on the spot[/b][b]（当场，原地）[/b], or some weight lifting. You might only fit in a few minutes at a time, but over the course of an evening’s TV viewing, that could easily add up to half an hour. And if it stops you [b]grabbing(v.[/b][b]抓)[/b] yet another snack, it’s definitely helping.
1．午餐前吃点水果
养成每天午餐前吃一个苹果、一根香蕉、一个梨或其他水果的习惯。这种习惯会减弱你的食欲——使你不想猛吃含有脂肪的快餐、食物或者饼干。
2．每周一次素食晚餐
大多数营养学家认为我们吃的肉多余我们所需要的。每周吃一次无肉晚餐——让你有很多机会去尝到很多用蔬菜作为原料，混合调味料做的新菜式。你还可以省点钱。
3．在你的桌上放一杯水
许多人误把渴当成饿，导致吃了不必要的点心。在你的桌上放一杯水，在你感觉有点口干的时候饮用。获取充足的水分也有助于你避免患便秘症。
4．每天午休时间走20分钟
如果你正努力将锻炼融入你日常生活，那么每天的午休时间离开办公桌走20分钟。这是迫使你自己在工作中休息一会儿，恢复精神和体力的最佳方法。
5．广告时间锻炼
每次看电视出现广告的时候，离开沙发锻炼一下。伸展一下，在原地慢跑，或者做做举重姿势。你可能每次就锻炼了一会儿，但在整个晚间的看电视过程中，轻而易举就做了半个小时。如果这种运动阻止了你吃甜点，那无疑是有帮助的。
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