24招讓你健康悠閑過假期（雙語）

　　摘要:要在假期和節(jié)后都過得健康是完全可能的。只要做出一些聰明的選擇你就可以充滿活力和精力，整個(gè)假期充實(shí)得不行——你會(huì)期待下一次放假的。下面24招讓你健康悠閑過假期!

　　After putting in long work hours all winter and squeezing in those extra bench presses, it’s finally time to take a break! Whether you’re relaxing on the beach or exploring a new city, a time out from the normal routine can be wonderful thing. But it can also make it tough to stay fit—all those meals out and indulging in a few (OK, a lot of) cocktails doesn't exactly help either. All that fun means you might return home feeling less than refreshed.

　　一整個(gè)冬天都貢獻(xiàn)給了工作，還多做了好些仰臥起坐和舉重，現(xiàn)在總算能歇口氣了!無論你是在悠閑的沙灘享受還是去一個(gè)陌生的城市探險(xiǎn)，只要?jiǎng)e和平時(shí)一樣就很美妙了。但是要保持身材就比較困難了——總是出去吃大餐，小(豪)酌(飲)雞尾酒，這可不行。所有的樂趣都讓你回家的時(shí)候提不起精神。

　　The good news is feeling healthy during and post-vacay is totally possible. Making just a few smart choices will keep you active and energized and help you get the most out of that vacay—and looking forward to the next one.

　　好消息是，想要在假期和節(jié)后都過得健康是完全可能的。只要做出一些聰明的選擇你就可以充滿活力和精力，整個(gè)假期充實(shí)得不行——你會(huì)期待下一次放假的。

　　Eating and Diet

　　吃與不吃

　　•Eat before the airport. Chow down on a big meal before hitting the airport to avoid having to eat at the fast food courts. If you forget and need to eat there, try fruit or a salad.

　　去機(jī)場(chǎng)前吃一頓。去機(jī)場(chǎng)前飽餐一頓，省的得吃快餐。要是忘記了，得在機(jī)場(chǎng)吃東西，試試水果或色拉。

　　•Watch out for jetlag. Adjusting to a new time zone might make you hungry at odd hours. Resist the urge to snack at 4 a.m. and wait for normal meal times instead (or choose a healthy snack, like a handful of nuts, to tide you over).

　　注意時(shí)差。還沒適應(yīng)時(shí)差的時(shí)候你可能會(huì)在很詭異的時(shí)候餓。凌晨四點(diǎn)可堅(jiān)決不能吃零食，等到正常的飯點(diǎn)吧。(實(shí)在不行也可以選擇健康的零食，像一把堅(jiān)果。)

　　•Drive past the drive-thru. If you’re driving to your getaway, plan where and when you’ll be stopping for meals before hitting the road. It’ll give you more flexibility when choosing a healthier restaurant—or figuring out the best options. And of course, pack your own healthy snacks!

　　別吃路邊快餐。如果你駕車去目的地，計(jì)劃好吃飯的時(shí)間地點(diǎn)，別停在路邊吃快餐。選擇健康的飯店或是事先擬定一個(gè)范圍，這樣就有更大的選擇空間了。當(dāng)然，別忘了帶上你自己的健康零食。

　　•Save space for treats. Visiting France? It’d be a sin not to try out some crepes. And that's just fine. On days you’ll be indulging more than usual, try to keep other meals and snacks on the healthy side.

　　留點(diǎn)肚子吃當(dāng)?shù)靥厣?。去法?要是不嘗嘗法式薄餅可是罪過。那很不錯(cuò)。這樣你就比平時(shí)吃得多了，少吃點(diǎn)別的餐點(diǎn)零食會(huì)比較健康。

　　•Beware of buffets. With so many delicious choices, how to choose anything other than, well, everything? Start by using a smaller plate; it’ll encourage smaller portions. Also aim to fill up on as many fruits and veggies as possible. Just have to try that cheesy pasta? Spread the love and share it with a friend.

　　小心自助餐。有那么多好吃的東西，怎么有選擇地吃，而不是什么都吃呢?先用個(gè)小一點(diǎn)的盤子，這樣你什么都會(huì)少拿一點(diǎn)。盡量多吃水果蔬菜。但是一定得嘗嘗芝士披薩?博愛一點(diǎn)，和朋友分而食之吧。

　　•Visit food markets. They’re a great place to soak up local culture and eat delicious—and cheap—fresh food. Local food is better for the environment; you get to pick what you’re eating; and you'll even squeeze in some movement as you walk around the market. Talk about a win-win-win.

　　去食品市場(chǎng)。要浸淫到當(dāng)?shù)氐奈幕腥?，并且吃到便宜新鮮的美食，那可是好地方。吃當(dāng)?shù)氐氖澄飳?duì)環(huán)境好，要吃什么就挑什么，你繞著市場(chǎng)走動(dòng)的時(shí)候還可能擠進(jìn)某個(gè)活動(dòng)里，這真是個(gè)三贏的局面。

　　•Stay regular. No, not that kind of regular. Keeping a fairly consistent diet helps maintain weight better than being erratic. Even when you're on vacation, aim to eat roughly the same amount and kinds of food as you usually do. Your body will thank you.

　　保持規(guī)律。不，不是那種規(guī)律。比起不規(guī)律的飲食，保持穩(wěn)定的飲食比較不容易長胖。即使在假期，盡量和平時(shí)吃差不多的量、差不多的東西，你的身體會(huì)感激你的。

　　•Make your own meals. If you’re staying somewhere with kitchen access, take the time to whip up your own delicious meals as much as often doing your stay. You’re more likely to eat something nutritious at home—and you’ll know exactly what’s in it.[/en

　　]自己做飯。如果你住的地方有廚房，盡量多自己動(dòng)手做些可口的餐點(diǎn)。在家吃總比在外頭有營養(yǎng)——而且你知道里面放了些什么。

　　[en]•Beware of drinks. A single cocktail can contain loads of sugar (and calories). If a stiff drink is necessary (and sometimes it is!), try some of these healthier drinks instead.

　　小心飲料。一杯雞尾酒就可能含有相當(dāng)多的糖(和熱量)。如果你的確需要烈酒，試試健康一點(diǎn)的。

　　•Take a cooking class. It’ll help relieve stress and you’ll be able to recreate the flavors of your vacation long after it’s over. Bonus points for doing something cultural while on vacay.

　　上烹飪課。這有助于緩解壓力，這樣假期結(jié)束很久之后你都可以重新創(chuàng)造出假期的味道。要是假期能做做些有文化的事就更好了。

　　•Pack snacks. When you plan to be out all day, bring along your own healthy snacks to stave off hunger. It’ll keep money in your pocket and away from unhealthier options (we’re looking at you, golden arches). Trail mix, granola bars, or even PB&J sandwiches are all healthy, portable options.

　　帶上零食。如果你打算出去一整天，帶上你自己的健康零食來抵御饑餓。這樣可以省錢，還可以遠(yuǎn)離不健康食物，去金色的拱門(指麥當(dāng)勞)?別，我們可看著你哦。零嘴組合(有堅(jiān)果、葡萄干、M&M’s等)、燕麥棒，甚至果醬花生醬三明治都是健康易攜帶的零食。

　　Exercise and Fitness

　　運(yùn)動(dòng)和健康

　　•See the sights. On foot or bike, that is. Skip the bus tours and check out your new surroundings the old-fashioned way to burn calories while taking in the views. Lots of cities even offer running tours to let you explore while getting a workout in.

　　看看風(fēng)景。步行或騎車。別乘大巴旅游了，查查看周邊有什么好地方，用這種老式的方式來欣賞美景，順便燃燒熱量。許多城市還有跑步環(huán)游，讓你一邊游覽一邊鍛煉。

　　[en]•Take the stairs. Skip the elevator and sneak in some extra cardio. Bonus: Lots of sightseeing attractions—churches and towers, for example—have stairs with architectural oddities, letting you kill two birds with one step.

　　走樓梯。別乘電梯了，做一下有氧運(yùn)動(dòng)吧。額外好處：很多名勝景點(diǎn)，像教堂和高塔都可以一邊爬樓梯一邊賞建筑，一箭雙雕。

　　•Embrace your surroundings. If you’re at the beach, try doing the usual yoga routine on the sand instead of indoors. A change in scenery might be the boost needed to get physical. Take a long walk through a local park when kickin’ it in a new city.

　　擁抱你身邊的環(huán)境。如果你在海邊，試試在沙灘上而不是室內(nèi)做常規(guī)的瑜伽動(dòng)作。景色的變化可能是強(qiáng)健身體的契機(jī)。在陌生的城市到處閑逛時(shí)不如到當(dāng)?shù)氐墓珗@散步。

　　•Be adventurous. Break out of a workout rut and use vacation as an excuse to try a new, fun activity. Whether it’s rock climbing, sailing, or trapeze swinging, challenge yourself to try something different while you’re away.

　　有冒險(xiǎn)精神。逃離每天枯燥的鍛煉，利用假期嘗試新的、有意思的活動(dòng)。無論是攀巖、劃船還是空中飛人，挑戰(zhàn)自己，趁你在外試試別的東西。

　　•Try the local specialty. Take advantage of what an area’s known for—or even plan a vacation around it! Unroll a yoga mat in India, climb boulders in Colorado, learn tai chi moves in China, or woo potential suitors with flamenco moves in Spain. It’s a great way to learn about a different culture while getting fit.

　　嘗試當(dāng)?shù)靥厣?。別錯(cuò)過當(dāng)?shù)刂幕顒?dòng)——你甚至可以計(jì)劃在景區(qū)周邊度假。在印度鋪開瑜伽墊，在科羅拉多攀登巨石，在中國學(xué)太極拳，或是看看有沒有合適的人，說服他一起去西班牙學(xué)弗拉門戈。這樣既可以了解不同的文化又能減肥。

　　•Make exercise your vacation. A surefire way to guarantee you keep moving while traveling is by planning a getaway around a fitness event or competition. Force yourself to vacation by registering for a race in a different city or try a weekend fitness retreat.

　　讓鍛煉成為假期的主題。要保證你在旅行途中一直在運(yùn)動(dòng)，一個(gè)萬無一失的辦法就是把目的地設(shè)在健身活動(dòng)或賽事的周邊。逼自己在假期中去不同的城市參加比賽或是周末健身訓(xùn)練營。

　　Room and Board

　　食宿

　　•Check out amenities first. Make it easy to squeeze in workout time by booking a hotel with a gym or pool. If that cozy bed and breakfast doesn’t have the facilities, find out if discounts are offered at a local gym.

　　先檢查設(shè)施。預(yù)定帶運(yùn)動(dòng)館或游泳池的酒店，這樣就能做運(yùn)動(dòng)了。如果只有舒適的床和早餐而沒有這些設(shè)施，看看當(dāng)?shù)氐倪\(yùn)動(dòng)館有沒有折扣。

　　•Scope out the neighborhood. Book accommodation near places where you can get your sweat on. If you need to run laps before starting your day, make sure there’s a track nearby. If you can’t unwind until you hear namaste, stay near a yoga studio.

　　查看周邊。住宿周邊應(yīng)該有能讓你出汗的地方。如果你得先跑幾圈才能開始新的一天，確保周邊有跑道。如果你不聽見合十禮就不能放松，住在瑜伽館邊上。

　　•Do it anywhere. Bodyweight exercises can be done anywhere and require zero equipment. Bust a move in your hotel room to keep fit.

　　到哪兒都鍛煉。控制體重的鍛煉到哪兒都能做，不需要設(shè)備。在賓館里做點(diǎn)運(yùn)動(dòng)來保持身材。

　　•Stash food. Ask for a room with a mini-fridge and keep it stocked with healthy snacks like fruits, veggies, and nuts to avoid room service.

　　藏點(diǎn)食物。要一個(gè)有小冰箱的房間，藏點(diǎn)健康的零食，像水果、蔬菜和堅(jiān)果，不要客房送餐服務(wù)。

　　Rest and Relaxation

　　休息和放松

　　•Keep work away. It’s a vacation, remember? Resist the urge to check work e-mails and focus on having fun. It will keep your mind clear and allow you to decompress.

　　別碰工作。在放假呢，記得么?摒牢別查工作郵件，專心玩。會(huì)讓你頭腦清明，解除壓力。

　　•Free your mind. Meditating for just a few minutes each day can help relieve anxiety and stress. Bonus points if you can find a beautiful space to do it in.

　　放空。每天冥想幾分鐘，能減緩焦慮和壓力。如果能找個(gè)漂亮的地方做就更好了。

　　•Get the most out of time off. Doing activities that you enjoy, keeping your cell phone off, and sharing time with friends and family (or alone time!) ensure that you’ll get the most bang for your buck out of a vacation.

　　充分利用休息時(shí)間。做喜歡的事，關(guān)上手機(jī)，和朋友家人在一起(或者一個(gè)人待著)，這樣你在假期就能最有效地減壓了。

　　How do you stay fit and healthy while on vacation? Let us know in the comments below!

　　你怎么健康過假期?在評(píng)論里告訴我們吧!