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  • Translator: Maurício Kakuei Tanaka Reviewer: Adam Fitzgerald

    我小弟

  • My little brother

    自幼對蠻多東西很拿手

  • was very good at a few things from a very young age.

    其中一件事是他能很輕易的逗大家開心

  • The first thing he was really good at was making everybody laugh without trying.

    有一次我告訴他

  • Like the one time I told him

    運動後因該攝取一點蛋白質

  • he should have a little bit of protein after a workout.

    他很開心 以為我說「poutine」 (加拿大的肉汁奶酪薯條)

  • He got all excited because he thought I said "poutine."

    (笑聲)

  • (Laughter)

    第二件我小弟很厲害的事是他很能吃

  • The second thing he was good at was eating large quantities of food.

    晚餐時候

  • Come dinner time,

    他常常能吃的比同桌的大人多很多

  • it wasn't uncommon for him to outeat most of the adults at the table.

    現在你因該也能猜到五呎高一點的小孩

  • Now, as you may have guessed, as a five-foot-nothing little boy,

    經常吃的比大人還多會有什麼缺點

  • there is, in fact, a downside to regularly outeating full-grown men.

    我已經可以想像只有 11 歲的他 如果繼續這樣下去

  • At just 11 years old, I could already see that, if nothing else changed,

    我小弟在邁向一個

  • my little brother was headed for an adolescent life

    充滿嘲諷與不健康的青春期

  • littered with teasing and unhealthy eating.

    身為他的大哥 我想要幫助他

  • As his older brother, I wanted to do something about it.

    我是一位肌肉動力學學生 對營養學有極大的興趣

  • As a nutrition, or kinesiology student, with an intense interest in nutrition,

    我知道我一定要有所作為

  • I knew that I had to do something about it.

    一開始我不確定要怎麼做 但我下定決心一定要找方法

  • Initially, I wasn't sure how, but I was determined to find a way.

    在 2013 年三月

  • Now, in March of 2013,

    我去上課途中摔斷腿

  • I broke my leg while I was walking to class,

    當時地上結冰而我滑倒

  • and I slipped on some ice.

    對 這就是整個故事

  • Yes, that is the whole story.

    我在走路 而地上結冰

  • I was walking, there was some ice.

    噗 摔斷腿

  • Poof, broken leg.

    沒救到任何人

  • No lives saved.

    沒有歸還皮包

  • No purses returned.

    沒有很酷的故事可以分享

  • No cool story to tell.

    當時躺在漸漸融化的冰上 我當下還不知道

  • Little did I know as I lay there in that quickly melting puddle of ice,

    等著救護車的到來

  • waiting for the ambulance to arrive,

    這時刻將會永遠改變我弟弟的生活

  • that this moment would forever change the life of my little brother.

    我接受手術後

  • After I had a surgery

    一小片鈦金屬與幾個小螺絲 固定我的腓骨

  • to attach a small titanium plate and a few screws onto my fibula,

    我必須使用兩個拐杖

  • I was given two crutches,

    並被告知不要讓雙腳負重

  • and told not to put any weight on my leg for two months.

    這造成一個獨特的問題

  • This posed a unique problem,

    因為外面地上還積了很多雪和冰

  • as there was still plenty of snow and ice on the ground.

    而我還有兩個月的課

  • And I still had two months left of class,

    我們校園也是全美數一數二的大

  • spread out over one of the largest campuses in the country.

    於是我做了決定

  • So, with that in mind, I made a decision

    一個任何認真的學生會做的決定

  • that any hard-working student in my position would do.

    很顯然 我決定不去上課

  • And I obviously decided to stop going to classes.

    (笑聲)

  • (Laughter)

    現在我有很多空閒的時間可以在家念書

  • Now, with all this free time from studying at home,

    我終於發現要怎麼幫助我小弟了

  • I had finally figured out how I was going to help my little brother.

    我知道理論上他必須做的事其實很簡單

  • I knew that what he needed to do was very simple in theory,

    但不容易執行

  • but very difficult in practice.

    他需要做的事是改變飲食習慣

  • What he needed to do was change his eating habits.

    從對他的瞭解

  • From experience

    我知道他需要改變的地方 與不用改變的地方

  • I knew the things that he needed to change, and the things that he didn't.

    問題是需要把訊息表達給別人

  • The problem was that communicating this through somebody else

    訊息可能終究會像 兒童時候玩的電話遊戲一樣

  • would most likely just end up like the childhood game of telephone.

    被傳遞下去

  • The message gets passed along,

    但傳遞過程可能會有 一點點的誤解與曲解

  • but with little misunderstandings and misinterpretations along the way.

    導致與原本的訊息不一樣

  • There's not much left of the original message,

    而最後大家都感到困惑

  • and everybody's just left confused.

    而我的小弟飲食習慣還是一成不變

  • And my little brother's eating habits are left unchanged.

    於是記住這些點 我做了人生中最棒的決定

  • So, keeping that in mind, I made one of the best decisions of my life,

    我決定搬回家住兩個禮拜

  • and I decided to move back home for the next two weeks,

    幫我小弟準備他的每一餐

  • and make every single meal that my little brother would eat,

    教他如何正確地攝取營養

  • educating him about proper nutrition along the way.

    我在家的時候

  • While I was at home,

    我發現我在廚房移動的很不方便

  • in the kitchen, I often found myself awkwardly trying to maneuver

    拿著拐杖 熱鍋和刀子

  • holding on to two crutches, hot pans, and sharp knives.

    實在很不容易

  • It wasn't very easy.

    我同時也必須注意 每幾分鐘就要休息一下

  • I also had to make sure to take little breaks every few minutes

    才可以確保我的膝蓋不會腫得太厲害

  • to make sure that the swelling in my ankle wouldn't become unbearable.

    所以兩個禮拜後

  • Now, after just two weeks,

    不只結果很理想

  • not only were the results phenomenal,

    這套計畫任何人都能使用

  • but they were as a result of a strategy that anybody can use.

    我們能看到如此戲劇性和正面性的改變

  • The reason we were able to see such dramatic and positive results,

    我很開心等一下可以分享給各位

  • which I'm very excited to share with you later,

    我們根據他的目標改變了他的環境

  • is that we changed his environment to match his goal.

    我們讓環境對他有利 而不是對他有害

  • We made his environment work for him, instead of against him.

    這個意思是把不好的選擇 改成健康的選擇

  • This simply meant replacing all of the bad options with healthy ones.

    這不複雜的小改變

  • Making this uncomplicated adjustment

    讓我們很簡單地改變了他的營養

  • enabled us to easily transform his nutrition,

    從標準的美國飲食

  • from the standard American diet,

    諷刺的縮寫 SAD(難過)

  • ironically referred to from its acronym SAD,

    到有益健康和營養的飲食

  • to wholesome and nutritious without a hitch.

    因為有很好的規劃這一點也不難

  • Because of the planning this wasn't the least bit difficult to do.

    當你移除了不健康的選擇

  • When you remove the unhealthy options,

    有益健康和豐富營養的食物 將成為計畫 A 與計畫 B

  • wholesome and nutritious food becomes both plan A, and plan B.

    這計畫的美妙之處

  • The beauty of this solution

    是完全不用靠意志力

  • is that it takes willpower almost completely out of the equation.

    蠻簡單的 沒有不健康的食品 你就吃不到

  • Quite simply, if it's not there, you can't eat it.

    這個計畫的另一個加分是

  • An added bonus to this strategy

    如果料理台上沒有薯片招喚你

  • is if there's no chips on the counter calling your name,

    你應該很容易就會忘了有它

  • it's likely that you'll just forget about them,

    然後也可以避免被剝奪的感覺

  • and completely avoid the feeling of deprivation all at once.

    有一點點腦阻塞

  • Little bit of a brain block.

    這聽起來簡單得難以置信

  • This may sound a little bit too simple to be true,

    但我保證不是

  • but I assure you it's not.

    當你移除了阻撓你成功的屏障

  • When you remove the barriers to your success --

    我的小弟的例子是不健康的飲食

  • in my little brother's case, unhealthy food --

    而你找替代食品 為他鋪了一條無屏障

  • and you replace, or you pave the way, barrier-free,

    邁向成功的道路 讓他一帆風順

  • the road to success becomes a much smoother ride.

    所以要改變環境

  • So set up your environment

    讓它幫助你 而不是與你對立

  • so that it works for you, instead of against you.

    這對要達成任何目標都很有用

  • This works well for any goal.

    對於我小弟 我就是他的環境

  • For my little brother, I was the environment.

    我準備了他所有的食物 給他正確的點心

  • I made all of his food, gave him the right snacks,

    然後回答他所有的問題

  • and answered all of his questions.

    如果我當時不在旁邊 結果會是怎麼樣?

  • But what would that have looked like if I wasn't there,

    你要怎麼執行這計畫呢?

  • and how can you make this work for you?

    要成功

  • Well, to be successful,

    你必須減少讓他做困難的決擇

  • you have to minimize the difficult decisions being made.

    舉例來說 你走進大廳

  • Say, for example, you walk into the lobby,

    在桌子的左邊 有一盤很可口的巧克力餅乾

  • and, on the left of those tables, is delicious chocolate chip cookies,

    西式米香 和所有你喜歡的東西

  • squares, and everything you like.

    在桌子的右邊 有新鮮的蔬果

  • On the right side, is fresh fruit and vegetables,

    鮮豔的顏色 都切好了 看起來很多汁鮮甜

  • vibrant colors, chopped up nicely, they're crunchy and juicy.

    你已經坐了兩個小時了 你很餓

  • You've been sitting in here for two hours, so you're starving,

    你即將要做選擇

  • you have a choice to make.

    你因該選左邊的 A

  • Should you choose option A on the left,

    還是要選右邊的有益健康的花椰菜?

  • or should you choose the wholesome nutritious broccoli on the right?

    這樣的情境

  • Given this scenario,

    我覺得對於大部份的人都很難做決定

  • I think it would be very hard for most of us

    要忍住選擇 A 的誘惑

  • to resist the temptation of option A.

    這是真實的情境

  • This is a real-life situation,

    也時常在生活上發生

  • and it's one that happens all the time.

    因此這樣非常重要

  • It's very important, because of that reason.

    所以當你把阻撓你成功的屏障移除掉

  • So when you remove the barriers to your success,

    就會變得簡單許多

  • it will just become a little bit easier

    讓你第一時間

  • for you to not have to make that hard decision

    不用做很艱難的決定

  • in the first place.

    我在這裡示範要怎麼幫助你規劃

  • Here's how you can make this strategy work for yourself.

    我們先找出你最喜歡的垃圾食物

  • Start off by finding out what your personal trigger foods are,

    然後對自己保證不要再放在家裡了

  • and make a promise to not keep them in your house anymore.

    所以到那時候

  • So that when the time comes,

    你已經做了這項決定

  • the decision has already been made for you.

    我現在不是指你永遠不能吃這些食物

  • Now, that's not to say you can never have these foods again.

    如果你真的很想要 你可以去店裡買

  • If you really want one, you can always just go to the store, and buy one,

    或放家裡

  • or you can keep it

    當有特殊節日你可以享用

  • so that you're only having them at special events, such as this.

    就不要在櫥櫃下面貯存一大袋

  • Just don't keep a stash underneath the cupboard

    你知道這會帶給你困擾

  • if you know that they're going to be an issue for you.

    改變環境可以幫助你 而不是與你作對

  • That's how you make your environment work for you, instead of against you.

    這就是如何吃得健康

  • That's how you make healthy eating

    不是例外 而是預設的結果

  • the default, and not the exception.

    所以 如果你的個人目標 是要吃得健康

  • So if you have a personal goal of eating better,

    回家後 找出所有的垃圾食物

  • go home, find all of your junk food,

    然後找一位你不喜歡的鄰居

  • and a neighbor that you're not particularly fond of,

    給他所有的垃圾食物

  • and give it all to them.

    這個策略成功地幫助我 11 歲的小弟

  • The basis of this strategy worked for my little 11-year-old brother,

    想當然一定對你也有用的

  • and it can certainly work for you too.

    讓我最後結束前

  • Let me just finish off

    分享給大家 我小弟生活改變後的結果

  • by sharing the final results of my little brother's lifestyle change.

    讓我指出重點

  • Let me also just point out,

    在改變前 我訂定一項 重要的規則必須遵守

  • that I had one main rule that I wanted to follow

    在任何一段期間

  • with the change.

    我從沒要我小弟感到飢餓或感到被剝奪

  • At no point,

    這要怎麼做呢?

  • did I want my 11-year-old brother to feel hungry, or deprived.

    經過前 7 天他就掉了 5 磅

  • Here's how that worked out.

    2 個禮拜後他減了 8 磅

  • After the first seven days, he had lost five pounds.

    但我們沒有因此停止

  • After the second week, it was eight pounds.

    我回去上課考試 而他繼續按照計畫走

  • But it didn't just stop there.

    經過 20 天後 他減了 10 磅

  • I went back to write exams, and he kept going.

    到了第 36 天

  • After 20 days, it was ten pounds,

    他平均一天減了半磅

  • and, by 36 days,

    最後減了 18 磅

  • he had averaged half a pound a day

    (掌聲)

  • to top it off at 18 pounds lost.

    【讓環境幫助你改變】

  • (Applause)

    如果每個人都讓環境幫忙改變他們 而不是拖累他們

  • [Make your environment work FOR YOU]

    我小弟的成功將會是常態

  • If everybody had their environment working for them, instead of against them,

    我希望未來有一天會實現的

  • my little brother's level of success would be the norm.

    謝謝

  • My hope is that one day it will be.

    (掌聲)

  • Thank you.

  • (Applause)

Translator: Maurício Kakuei Tanaka Reviewer: Adam Fitzgerald

我小弟

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B1 中級 中文 美國腔 小弟 改變 健康 計畫 飲食 環境

健康的飲食有多麼簡單 (How to make healthy eating unbelievably easy | Luke Durward | TEDxYorkU)

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    林禹丞 發佈於 2019 年 08 月 30 日
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