and I think you're especially gonna love these ones because they're gonna help

而且我覺得你特別喜歡 這些因為他們會有所幫助

you improve your meal and snack choices and just boost healthy eating and

您可以改善您的用餐和零食選擇 並且只是促進健康飲食和

nutrition all-around.

營養全方位。

Now some of these tips you might have heard of before,

現在你可能聽說過一些這些技巧，

some of them though, are going to be completely new. At least I hope so.

他們中的一些人將會是 全新的。至少我希望如此。

So, let's dive in.

所以，讓我們潛入。

When I was studying nutrition this was one of the most common

當我研究營養時，這是最常見的一種

tips that we were taught to share with our clients and it's that you eat what you see.

我們被教導要與之分享的提示 我們的客戶，就是你吃的東西。

Now this works equally well for people who want to gain weight,

現在這同樣有效 想要增加體重的人

who want to lose weight or for people who are just looking to make more wholesome food choices.

誰想要減肥，或者只是想要做出更多有益健康的食物選擇的人。

For example, if you want to eat more fruits, keep it on the counter in

例如，如果你想吃 更多的水果，保持在櫃檯上

clear sight and instead of just throwing an orange into your bag,

視線清晰而不僅僅是投擲 把橙子放進你的包裡，

which let's be honest, hardly ever finds its way out,

說實話，幾乎沒有找到出路，

we can instead peel it up or cut it, put it in a container and put it on our desk to

我們可以將它剝離或切割，放入容器中並放在我們的桌子上

enjoy when hungry. And if we cut them up and put them in front of our partner or kids

在飢餓時享受。如果我們切斷它們 並把它們放在我們的伙伴面前

it'll also increase the chance that they'll eat it too.

它也會增加他們吃它的機會。

If you usually place a bowl of chips on your desk,

如果你經常在桌子上放一碗薯條，

maybe swapping it out for something like nuts might help.

也許將它換成堅果之類的東西可能有所幫助。

And when you open your pantry and chocolate is the first thing you see,

當你打開食品室時，巧克力是你看到的第一件事，

chances are that's what you're gonna reach for.

這就是你要達到的目標。

So, maybe try shifting it to the side or behind some of the dried fruit or trail mix.

因此，也許可以嘗試將其轉移到側面或一些乾果或小道混合物後面。

This isn't to say that that food is forbidden,

這並不是說食物是禁止的，

it just means we're less likely to impulsively reach for it if it's out of sight.

它只是意味著我們不太可能衝動 如果它不在視線範圍內。

And the same thing goes for drinking our fluids, whether it's tea or water,

喝酒也是一樣的 液體，無論是茶還是水，

placing it in front of you while you work or study. It's gonna increase the chances

在你工作的時候把它放在你面前 研究。它會增加機會

that you'll take periodic sips and stay hydrated throughout the day.

你會定期啜飲並留下來 全天保濕。

Carrots and celery are awesome carrying devices for our favorite dips and sauces,

胡蘿蔔和芹菜是很棒的攜帶設備 我們最喜歡的蘸醬

but if you've ever tried to cut them up ahead of time to store in the fridge,

但是如果你曾試圖將它們提前切斷 時間存放在冰箱裡，

you might have noticed that they lose their crunch and sometimes they get this slimy film.

你可能已經註意到他們失去了緊張 有時他們會拍這部黏糊糊的電影。

So, there is a way to avoid that and it's just to store them in a glass container

所以，有一種方法可以避免這種情況 只是將它們存放在玻璃容器中

or jar with some water. It helps the veggies stay crisp and fresh

或用一些水罐。它有助於 蔬菜保持清爽

and they store in the fridge for a longer time.

它們在冰箱裡儲存的時間更長。

Just change out the water every couple of days or so,

每隔幾天換一次水，

and keep in mind that the carrots will keep longer than the celery.

並記住 胡蘿蔔比芹菜長。

Now I know some people might be worried about cutting up their veggies ahead of

現在我知道有些人可能會擔心 關於切割蔬菜的問題

time because you feel you might lose some nutrients. Now there are three

時間，因為你覺得你可能會失敗 一些營養素。現在有三個

factors that can cause nutrient loss and that is heat, oxygen and light.

可能導致營養物質流失的因素，即熱量，氧氣和光線。

In this case there's no exposure to heat or light, just oxygen

在這種情況下，沒有 暴露在熱或光下，只是氧氣

and the nutrient that's most easily affected by this is vitamin C and

和最容易的營養素 受此影響的是維生素C和

sometimes vitamin E, but what you don't lose are all the other incredible

有時維生素E，但你沒有 失去了所有其他令人難以置信的

nutrients like fiber, some of the B vitamins, minerals and many more.

營養素如纖維，一些B 維生素，礦物質等等。

So long story short, the benefit of eating pre-cut veggies, even with a little less vitamin C,

所以長話短說，吃前切的好處 蔬菜，即使維生素C少一點，

it far outweighs not eating the veggies at all or reaching for less

它遠遠超過不吃東西 蔬菜或者更少的蔬菜

wholesome convenient foods instead.

相反，有益健康的方便食品。

This next one is a tip that my mum actually recently taught me.

下一個是我媽媽最近教給我的一個提示。

I go through a lot of nut butters.

我經歷了很多堅果黃油。

Peanut butter and almond butter especially, and as nutrient-dense as they already are

花生醬和杏仁黃油尤其如此，營養密集

there's something we can actually do to pump up the nutrition a little bit more.

我們實際上可以採取一些措施來增加營養。

And how we can do that is with seeds.

我們如何做到這一點就是種子。

Seeds offer a unique combination of phytonutrients and

種子提供植物營養素和植物營養素的獨特組合

antioxidants that have a whole bunch of health benefits.

含有大量抗氧化劑的抗氧化劑 對健康的益處。

So I take a full jar of peanut butter, I empty out about a third of it.

所以我拿了一大罐花生醬，我排空了大約三分之一。

I store that away to enjoy later.

我把它存放起來以後再享用。

And to the large jar I add a couple spoonfuls of some seeds.

在大瓶子裡，我加了幾勺一些種子。

You can use whatever you have on hand.

你可以使用手邊的任何東西。

I use sunflower seeds, hemp seeds, coarsely ground flax seeds, chia seeds,

我用葵花籽，大麻籽，粗磨亞麻籽，奇亞籽，

lightly toasted sesame seeds, and pumpkin seeds.

輕輕烤芝麻和南瓜子。

I then give it a mix and store it in the fridge.

然後我給它一個混合併存儲它 在冰箱裡。

You can add it to oatmeal or spread it on toast.

您可以將其添加到燕麥片或將其塗抹在烤麵包上。

It just makes for a colorful and nutrient-packed addition to any meal.

它只是為任何一餐提供了豐富多彩，營養豐富的食物。

And if you can't tolerate nut butters you can still make the seed

如果你不能容忍 堅果黃油，你仍然可以製作種子

mix alone and use it in the same way, like add it to smoothies or parfaits.

單獨混合併以相同的方式使用它， 喜歡將它添加到冰沙或凍糕中。

I feel like it also makes the foods just look so much more vibrant and wholesome.

我覺得它也讓食物變得恰到好處 看起來更有活力和健康。

You might have heard of this little hack to fill a few Tupperware containers

你可能聽說過這個小黑客 填寫幾個特百惠容器

with the ingredients you need for a smoothie.

用於冰沙所需的成分。

That way when you're looking for a morning or afternoon pick-me-up

那樣的話，當你正在尋找早晨或下午的提神

you just pop it into a blender, no chopping required,

你只需將其放入攪拌機中，不需要切碎，

add a splash of plant milk or maybe some greens or nut butter to accompany it.

添加植物牛奶或 也許還有一些綠色或堅果黃油陪伴它。

It's also an awesome way to use up leftover fruits that are at their peak ripeness.

這也是一個很棒的方式 消耗處於成熟高峰期的剩餘水果。

But if you already make smoothies you might find that you've

但如果你已經做好了 冰沙你可能會發現你已經

kind of gotten into this routine of making the same thing over and over again.

有點進入這個例行公事 一遍又一遍地做同樣的事情。

At least I know that that happens to me.

至少我知道會發生這種情況 對我來說。

So I have two ingredients that I want to recommend.

所以我想推薦兩種成分。

These are nutrient-dense additions to your frosty drink

這些是營養密集的添加到你的冷飲

and trust me, you can't even taste them in there.

相信我，你甚至不能品嚐它們 那裡。

First up is frozen zucchini.

首先是冷凍西葫蘆。

And this is especially great for people who can't tolerate bananas

對於不能忍受香蕉的人來說，這尤其適合

or just don't like the taste of it.

或者只是不喜歡它的味道。

Because it gives it a similar creaminess but without that banana flavor.

因為它賦予它類似的奶油味，但沒有香蕉味。

And the second one is white beans.

第二個是 白豆。

These are packed in protein, fiber, vitamins, antioxidants

它們富含蛋白質，纖維，維生素和抗氧化劑

and again trust me, you won't even know that they're in there!

並再次相信我，你甚至不知道他們在那裡！

So if you're looking for a new twist to your smoothies give these two a try.

所以，如果你正在尋找 為你的冰沙新的扭曲嘗試這兩個。

You know how they say an apple a day keeps the doctor away?

你知道他們怎麼說 蘋果一天讓醫生遠離？

It's more like something that berries are capable of doing.

它更像是漿果的東西 能幹的。

An apple, for example, has 60 units of antioxidants,

例如，一個蘋果有60單位的抗氧化劑，

whereas a cup of berries offers 650 units.

而一杯漿果提供650個單位。

And that's why Robin and I try to have at least a handful of berries each day.

這就是羅賓和我試圖參與的原因 每天至少少數幾個漿果。

Either on our oatmeal, on a parfait and smoothies or just as a snack.

無論是在我們的燕麥片上，還是在冷凍甜點上 冰沙或只是作為零食。

So this little tip is just a reminder to up that berry intake if you can.

所以，如果可以的話，這個小小的提示只是提醒一下漿果的攝入量。

And I know that berries can be expensive when they're not in season

而且我知道，當它們沒有季節時，漿果可能會很昂貴

so in the colder months we opt for frozen berries.

所以在寒冷的月份，我們選擇冷凍漿果。

And did you know that frozen berries in many cases are more nutrient-dense than fresh berries?

您是否知道在許多情況下冷凍漿果比新鮮漿果更營養密集？

If you didn't know why I'll let you know why in the comments below.

如果您不知道為什麼我會在下面的評論中告訴您原因。

So feel free to go check that out.

所以隨便去檢查一下。

But another side kind of tip is:

但另一方面的提示是：

if you are lucky enough to have access to berry picking

如果你足夠幸運可以獲得漿果採摘

in the summer months wherever you live,

在夏季的哪個地方 你住在，

load up on that stuff, cut it up

加載那些東西，切斷它

and put it in the freezer to enjoy in the fall and winter months.

並把它放在冰箱裡享受 秋冬季節。

Second to berries, herbs and spices are the foods highest in antioxidants and

其次是漿果，草藥和香料 最富含抗氧化劑的食物

that's something I only recently learned in a new book that I was listening to.

這是我最近才學到的東西 在我正在聽的新書中。

I'm totally a bookworm. I love and need to learn new things.

我完全是書蟲。我愛和需要 學習新事物。

Especially in the realm of nutrition.

特別是在營養領域。

But when it comes to books I don't always make the time to sit and read.

但是當涉及到書籍時，我並不總是花時間坐下來閱讀。

Which is why I've been using audible for years.

這就是我多年來一直使用聲音的原因。

It just makes it so easy because you can listen to a book no matter where you are, no matter what

它只是讓它變得如此簡單，因為你可以聽一本書 無論你在哪裡，無論如何

you're doing. So this book I recently listened to is called How not to die by

你在做。所以這本書我最近 聽了叫如何不死

dr. Greger. It's one of the most comprehensive books on health and

博士。 Greger。這是其中之一 全面的健康和書籍

nutrition that I've ever listened to.

我曾經聽過的營養。

In one section dr. Greger, who's a physician,

在一節博士。格雷格，誰是醫生，

he talks about how we can make healthy foods even more wholesome by just spicing it up.

他談到我們如何才能健康 食物甚至更加健康，只需加油即可。

He shares how a bowl of whole wheat pasta with tomato sauce and

他分享了一碗 全麥麵食配番茄醬和

broccoli, for example, has a 150 units of antioxidants

例如，西蘭花含有150單位的抗氧化劑

but if we had just one teaspoon of dried oregano

但如果我們只有一茶匙幹牛至

that number doubles up to 300.

這個數字翻倍至300。

That goes to show how powerful spices can be.

這表明香料有多強大。

Now I want to thank the amazing folks over at audible for partnering with us on this video.

現在，我要感謝那些在這部視頻上與我們合作的神奇人物。

And if you're interested in unlocking some other nutrition gems by giving this book a listen,

如果你有興趣通過給這本書傾聽來解鎖其他一些營養寶石，

you can get it or any other book of your choosing, for free.

你可以免費獲得它或你選擇的任何其他書籍。

Plus a 30-day free membership if you visit

如果您訪問，還可享受30天免費會員資格

audible.com/pickuplimes or visit the link in the description box below.

audible.com/pickuplimes或訪問下面說明框中的鏈接。

Now we've talked about the nutrient density of spices.

現在我們已經談到了香料的營養密度。

And many spices come from fresh herbs.

許多香料來自新鮮香草。

You've likely noticed we use a lot of fresh herbs in our recipes.

您可能已經註意到我們在食譜中使用了大量新鮮草藥。

And as much as I've gotten better at keeping my potted

儘管我在保持盆栽方面做得更好

herbs alive, sometimes they just die for certain dried out ones like rosemary and

草藥活著，有時它們只是為了死 某些乾燥的，如迷迭香和

thyme you can just pick off the branches and use as a spice but you can also

百里香，你可以摘掉樹枝 並用作香料，但你也可以

salvage some of the living leaves by picking them off the plant chopping them

打撈一些活葉 把它們從植物上摘下來砍它們

up and then placing them in an ice cube tray with some water alternatively you

然後將它們放在冰塊中 托盤與一些水交替你

can also add them to a food processor with equal parts oil and water blend it

也可以將它們添加到食品加工機中 用等量的油和水混合

and then add that to the ice cube tray once it's frozen I then transfer the

然後將其添加到冰塊托盤中 一旦它凍結了我然後轉移

cubes into a Tupperware container now the herbs they're not going to freeze in

立即進入特百惠容器的立方體 他們不會凍結的草藥

a way that's going to retain its former glories but it's going to retain its

一種將保留其前者的方式 榮耀，但它將保留它

flavor and nutrient profile if you enjoy it with

如果你喜歡，味道和營養成分 它與

a 1 to 2 month period you can then add these cubes to soups or stews or pasta

然後可以添加1到2個月的時間 這些立方體湯或燉菜或意大利面

sauces it's a great way to reduce food waste and add some flavor to dishes plus

調味汁是減少食物的好方法 浪費並為菜餚添加一些味道

some extra vitamins minerals and antioxidants something I've noticed I've

一些額外的維生素礦物質 抗氧化劑是我注意到的東西

been doing lately which I never used to do before is adding spinach to my cooked

我最近一直在做，這是我從未習慣的 以前做的是加入菠菜煮熟

meals and I do it in super huge quantities because within just a few

吃飯，我做的超級巨大 數量因為只有幾個

minutes the big pile of greens cooks down to a super small amount and it

幾分鐘，一大堆綠地做飯 減少到一個超小量

hides perfectly well in dishes like curries stir fries its soups and more as

在像這樣的菜餚中完美地隱藏起來 咖哩翻炒其湯，更多

with other veggies there are pros and cons to both the raw and cooked form

與其他蔬菜有優點和 同時兼顧生和熟的形式

with spinach for example the raw form offers higher amounts of certain

用菠菜例如原始形式 提供更多的確定

nutrients whereas the cooked form offers higher amounts of other nutrients so

營養成分提供的營養成分 其他營養素含量較高

longer the short enjoy both the cooked and raw versions but don't shy away from

更短的時間享受煮熟 和原始版本，但不要迴避

cooked it's just such an easy way to get a whole bunch of greens onto your plate

煮熟它就是這麼簡單的方法 一大堆綠色到你的盤子裡

and into your body with loads of nutrients to accompany it we've all been

進入你的身體負荷 伴隨它的營養素我們都是

there feeling like you're hungry for no reason but you just want something to

感覺就像你渴望沒有 原因，但你只是想要的東西

snack on or maybe you're legitimately hungry but you don't have the energy or

小吃，或許你是合法的 餓了，但你沒有能量或

patience to figure out what you want to make so if there's one tip I can give it

耐心找出你想要的東西 如果有一個提示，我可以給它

is to have 3 snack ideas in your arsenal that take 2 minutes or less to put

是你的武器庫中有3個小吃的想法 放2分鐘或更短時間

together that way they serve as alternatives to something that might

他們以這種方式共同發揮作用 替代可能的東西

have been a little less wholesome so for example my three quick and dirty snacks

因為這樣做有點不那麼健康 例如我的三個快速和骯髒的小吃

or medjool dates filled with nut butter an apple that i dip into plant yogurt

或者medjool日期充滿了堅果黃油 一個蘋果，我浸入植物酸奶

and sometimes I put into the cinnamon or maple syrup and some hummus on crackers

有時我會加入肉桂或 楓糖漿和一些鷹嘴豆泥餅乾

or rice cakes topped with cucumbers tomatoes and arugula having an arsenal

或者配上黃瓜的年糕 西紅柿和芝麻菜有一個武器庫

of crazy easy wholesome snacks it's not only going to limit decision

瘋狂易健康的零食 它不僅會限制決策

fatigue around snack choices it's also going to give you a nutrient-dense

疲憊的小吃選擇也是如此 會給你一個營養密集的

energy boost

能量提升

there is no doubt about it planning our meals helps us make more wholesome food

毫無疑問，它計劃我們的 膳食有助於我們製作更健康的食物

choices and it helps to decrease the food waste and it's 100% natural to not

選擇，它有助於減少 食物浪費，它是100％自然的

be able to stick to it 100% of the time but if we plan our meals like a week in

能夠100％的時間堅持下去 但是，如果我們計劃我們的一餐一周

advance chances are more often than not that we

預先 我們經常有機會

do stick to its some of the time so if you're interested we created a new PDF

如果有的話，請堅持一下 你有興趣我們創建了一個新的PDF

for you where you can record the meals you would like to enjoy in a week and if

為了你可以記錄你的飯菜 你想在一個星期內享受，如果

you couple this with our free grocery shopping list you can make sure you have

你喜歡我們的免費雜貨店 購物清單，你可以確保你有

all the necessary ingredients on hand to stick to the meal plan post it on the

所有必要的成分在手 堅持吃飯計劃發佈在

fridge and invite your partner our family members to contribute to it as

冰箱，邀請你的伴侶我們的 家庭成員為此作出貢獻

well I'll leave those links for you in the description box below and I hope

好吧，我會把這些鏈接留給你 下面的描述框，我希望

that you find them helpful we're approaching the holidays a time when we

你發現它們對我們很有幫助 我們接近假期的時候

all indulge a little bit more often than we usually do and I think that's

所有人都經常放縱 我們通常這樣做，我認為那是

absolutely wonderful but if you're feeling like you've just

絕對精彩 但如果你感覺像你一樣

had enough of the treat foods one event after the next

有足夠的治療食品一件事 下一個之後

I recommend whipping together your own wholesome contribution that others can

我建議你自己一起鞭打 其他人可以做出的有益貢獻

also enjoy whether it's a huge batch of filling and comforting soup or a platter

也喜歡它是否是一大批 填充和安慰湯或拼盤

with dips crackers fruits or veggies or hummus pinwheels it's one of my

蘸薄脆餅乾水果或蔬菜或 鷹嘴豆泥輪轉它是我的一個

favorites to take which is just loaded with fresh and roasted veggies and it's

剛買的最愛 新鮮和烤蔬菜和它的

always a crowd-pleaser everyone always appreciates

永遠是一群人 每個人都很欣賞

contributions and I think you might appreciate having something that you can

貢獻，我想你可能會 欣賞你能做到的事情

fill up on that helps you feel a bit more balanced I can already tell this

填寫，這有助於你感受一點 更平衡我已經可以告訴你了

video is longer than usual I get super excited when I can share nutrition tips

視頻比平常更長，我變得超級 當我可以分享營養秘訣時很興奮

and information with you guys so I hope that you learned something new today I

和你們的信息，所以我希望 你今天學到了新東西我

hope you enjoyed it if you did I welcome you to give the video a thumbs up and I

希望你喜歡它，如果你這樣做我歡迎 你要給視頻豎起大拇指和我

think that's it sending you guys a lot of cozy holiday vibes and feelings hope