Sit silently and be mindfully observant of everything around you.Write a list of five things for which you’re grateful.Write a list of five things that bring you joy.Integrate at least one thing that brings you joy into each day.Watch the sunrise or sunset.Send texts, emails or handwrite a brief note of friendship, love or gratitude to a friend.给一位朋友发一封有关友谊、爱或感激的短信、邮件或手写一张简单的便条。De-clutter a messy home or work area.Write down five terrific things about your body, appearance or performance.写下与你的身体、相貌或是成绩有关的5件了不起的事情。Make plans to go out with friends or family.To wind down before you go to sleep, spend five minutes laying in muted light reflecting on one positive highlight of your day.睡觉前先放松一下,拿出5分钟躺在柔和的灯光下回顾一天中最精彩的部分。Remove processed or refined foods from your kitchen.
Chop vegetables.
Learn how to read a nutrition label.Pack your lunch or snacks.Create a lovely ambiance for eating – a place setting, music, table flowers, or whatever else you wish to include; it’s worth reiterating, the TV and all other devices and screens should be turned off.为进餐创造一个令人愉快的氛围——餐位餐具、音乐、桌花或者你希望包括的任何其他事物;要重申的是,关掉电视和所有的其他设备以及屏幕。Identify three to five foods you might binge on and substitute in a tasty, healthy substitute for each.确定3~5样你可能会猛吃猛喝的食品,给每样找一种健康又美味的替代品。Sign up for a food-tracking app or program.Schedule a family or friends shared meal date.Log your foods in a journal or on a tracker.Get up and move your body for five minutes after 45 minutes of sitting.Crank up the music and dance.Choose a wearable tracking device.Do a combination of one or more exercises, such as bent-knee or total body push-ups, wall squats, standing on one leg.结合一项或多项锻炼,如弯曲膝盖或全身俯卧撑,或在墙侧下蹲或单脚站立。Strength train using one or more body parts, such as your back and biceps.加强身体的一个部位或多个部位的锻炼,如背部和肱二头肌。Run in place, on a treadmill or outdoors.Use any cardio equipment, such as a treadmill or a cycle.Choose new exercise music.De-clutter your workout clothes closet area.Launder and organize your workout clothes.
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