十招教你吃出健康好身材

We all suffer from salad boredom, but if you kick your salads up a notch, it is a great way to get in your veggies and protein. Just mix two cored, diced apples with the juice of one lemon. In a bowl, combine large chunks of watermelon, one head of sliced endive, four chopped celery stalks and one tablespoon of walnut oil. Mix together with the the apple and lemon juice. If you don't have walnut oil, you can substitute for a healthy, flavorful olive oil。

我們都吃過(guò)單調(diào)乏味的沙拉，但如果你讓你的沙拉提高下檔次，這會(huì)是一種搭配蔬菜和蛋白質(zhì)的極好方式。用檸檬汁混合攪拌兩個(gè)去核切成小方塊的蘋(píng)果，在一個(gè)碗里把大塊大塊的西瓜、切片的萵苣頭、四塊芹菜莖和一大湯匙的核桃油放一起，然后把這些與蘋(píng)果和檸檬汁混合攪拌。如果你沒(méi)有核桃油，你可以使用健康、美味的橄欖油代替。

2. Make Snacking Finite 吃零食要限量

Having a healthy snack that comes already portion-controlled is a great way to limit your snacking. One tasty chocolate cup only has 120 calories and is filled with delicious sunflower butter. It is also a perfect option for anyone with a nut allergy!

份量適度的零食是一種限制零食攝入的不錯(cuò)的方式。一杯美味的巧克力杯只有120卡路里的熱量，里面還有美味的向日葵黃油。對(duì)于任何堅(jiān)果過(guò)敏者來(lái)說(shuō)，這也是一種完美的選擇!

3. After Dinner Snack Attack餐后點(diǎn)心來(lái)襲

If you are a dessert-lover, try making your own frozen yogurt. Just freeze a cup of your favorite Greek yogurt and let it thaw a few minutes before eating. If you want to try some fun flavors and don't want to freeze it yourself, I love Yasso frozen Greek yogurt bars。

如果你愛(ài)吃甜點(diǎn)，試著自己制作冷凍酸奶。就冰凍一杯你最?lèi)?ài)的希臘酸奶，讓它融化幾分鐘后再吃。如果你想嘗試一些有趣的口味又不想自己去冰凍，我喜歡去亞索冰凍希臘酸奶吧。

4. Push Back Dinner 晚餐延后

If you tend to eat an early dinner and find yourself snacking the night away, try eating a later dinner so you are not as hungry and can keep the snacking to a minimum。

如果你吃晚飯的時(shí)間往往很早，你會(huì)發(fā)現(xiàn)自己晚上會(huì)去吃零食，盡量把吃晚餐的時(shí)間點(diǎn)延后，那樣你就不會(huì)餓著，吃的零食也最少。

5. Leader by Breakfast 早餐先行

Start your morning off right, and the rest of the day will follow. If you start your day with a healthy breakfast like two hard-boiled eggs and a banana, it is easier to stay healthy throughout the rest of the day。

正確開(kāi)始你的早晨，這一天就會(huì)緊隨其后。如果你以健康的早餐飲食比如兩個(gè)煮熟的蛋和一根香蕉開(kāi)始你的一天，那么在這一天余下的時(shí)間里，就更容易保持健康狀態(tài)。

6. Drink Up! 喝了!

I can't stress enough how important it is to drink water, and I don't mean the flavored stuff. Good, old-fashioned water can help cleanse the body and actually keep you full. I recommend drinking one liter before lunch。

我再怎么強(qiáng)調(diào)喝水的重要性也不為過(guò)，這里我不是指那些有味道的飲品。水可以幫助清清腸胃，實(shí)際上也能讓你有飽腹感。我推薦午餐前喝一升水。

7. Portion Control 控制份量

Your eyes are bigger than your stomach. Make sure to keep your portion sizes in check. Try eating off of a smaller plate. Filling up a smaller plate rather than a large one will keep your brain satisfied while keeping the calories down。

你的眼睛比你的胃要大。請(qǐng)一定要不斷檢查你的食物份量，盡量吃小份量的。用小盤(pán)而不是用大盤(pán)點(diǎn)菜，既能讓大腦滿(mǎn)意又可以控制卡路里的攝入。

8. Bread Is the Devil 面包是魔鬼

Like I always say, bread is the devil. I know it is hard, but eliminating processed carbs like white bread and rice will help keep your figure at its best.

就像我經(jīng)常說(shuō)的，面包是魔鬼。我知道這很困難，但消滅加工過(guò)的碳水化合物如白面包和米飯，將有助于保持你的身形在最佳狀態(tài)。

9. Don't Forget Fiber別忘了補(bǔ)充纖維

Filling up on foods that are high in dietary fiber will not only help keep you fuller longer, but is a great tool to help you lose weight. Try getting your fiber first thing in the morning with your breakfast.

吃富含膳食纖維的食物不僅有助于讓你有更持久的飽腹感，更是幫助你減肥的一個(gè)極好的工具。清晨吃早餐時(shí)要做的第一件事就是食用纖維。

10. Skip the Cocktails不喝雞尾酒

We all know how tempting frozen margaritas and daiquiris can be, but eliminating those sugary drinks will save you tons of calories. If you feel the need to have a drink, go for a bottle of light beer or a vodka and soda with a splash of lime。

我們都知道，冰鎮(zhèn)瑪格麗塔和代奇力(兩種雞尾酒名)都有多誘人，但戒除飲用這些含糖酒水會(huì)避免增加好幾噸卡路里。如果你覺(jué)得有需要喝點(diǎn)什么，就喝一瓶淡啤酒或伏特加，或檸檬汁汽水。