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=====精彩回顧=====
和辦公室同事拼餐來減肥
So some of these is gonna require some office cooperation, right? People have to really come together and agree to do some of these…
其中一些建議需要辦公室的配合，對嗎？大家需要聚集起來討論一下。
Yeah, but you know what, this is the best time of year to do that, because it’s top of mind for everyone right now, they wanna feel better,maybe they're feeling a little lethargic, their pants are fitting a little bit tight.
是的，但是你知道，這是一年中制定計劃的最佳時間，因為這是每個人腦海中最重要的事情，他們想要感覺更好，或許他們會覺得無精打采，他們的褲子覺得更緊了。
Oh yes.
是的。
So they might be on board.
他們可能都中招了。
Absolutely. Now also you say, really consider how valuable it is to bring your meals from home.
當然，現在你會說，從家里帶便當去上班多么重要。
Yes, when you do that, you invest it, you’re taking the time to buy the food, to prepare the food, to bring it with you, so you’re probably less likely to get derailed by someone, you know, there's pizza, or a takeout or someone going down the street for fast food and invite you to go with them. The toughest thing I think is to get into the routine of making your lunch or snacks and bringing it with you. I think the best way to do that is when you’re making dinner, make a separate lunch or dinner, put it into the refrigerator. Sometimes my clients will tell me that, because they’re not in the routine of doing this, they forget their lunch, (oh, no), well, I say, take your car keys, put them into the refrigerator, that way you can't leave without that lunch.
是的，從家里帶便當的時候，你要為此投資，你要花時間買食物，準備食物，帶去上班，這樣你就不會輕易因為別人的意志而轉移，你知道，有同事預訂了批薩，或者外賣，或者有人外出吃快餐，邀請你一起去。我認為最難的事情就是養成自己做午餐或小吃帶去上班的習慣。我認為最好的方法就是做晚餐的時候單獨做一份午餐或晚餐，放在冰箱里。有時我的客戶告訴我，因為他們沒有這樣做的習慣，他們會忘記拿午餐。我說，把你的車鑰匙放在冰箱里，這樣沒帶上午餐你就沒辦法離開。
What are some great, sort of make-at-home lunch ideas that you think will be quick and easy and fast?
你認為有沒有在家制作午餐比較方便快捷的方法？
Well, bread and sandwiches are always great. You know, whole-grain bread, half of a whole-grain pita, put some lean protein in there, put some vegs on the side, maybe some balsamic vinegar to kind of spice it up a bit, very quick and simple.
面包和三明治總是不錯的建議。你知道，全谷面包，含有一半谷物的批薩，加一些瘦肉，一些蔬菜，加一些意大利香脂醋作調味料，非常快速，非常簡單。
You’re right.
對。
Takes five minutes to make and put together.
只需要五分鐘就可以做好了。
Absolutely, now you also say it’s helpful to recruit a lunch buddy, someone in your office who’s also interested in scaling down.
當然。招募一名午餐伙伴也有幫助，辦公室里其他想減肥的人。
Yes, this provides two key things that we need, support and accountability. When we have those, we tend to do better with our resolutions, if you’re just kind out there on your own,(right), you might throw it out of the window, but if you have someone that you’ve committed to doing this with, you can make the same meals and eat them together, or you can do sort of a potluck, potluck lunch, where you bring a part here, she brings a part, and that way you share, and that’s really nice, that’s a really kind of something that look forward to, and it makes healthy eating more of a social thing as well.
是的，這為我們提供了兩個關鍵因素，支持和責任感。有人和我們一起減肥的時候，我們就會更好地堅持決心，如果你只是獨自一人，你可能會半途而廢。但是如果有人和你一起堅持，你就可以和他們做同樣的食物，和他們一起吃，或者做一些家常便飯，帶一部分來這里，她也帶一部分，你們兩個人一起吃，這也是非常不錯的主意。這也是你期待的事情，讓健康飲食成為一種社交方式。
