Well the first thing I do when I wake up, I get up pretty early, 6:30 is very quiet in the house, I sit, I reflect, get my breakfast, get my coffee and I just use that time to kind of write and and get some reading in.

我醒來後做的第一件事是，我很早起床，6 點 30 分時家裡非常安靜。我會坐下來好好反思，然後吃早餐、喝杯咖啡，接著利用這段時間來寫些東西，然後稍微讀一點書。

So the first thing I usually eat in the morning, I always, I love the yogurt parfaits because you can do in so many different ways.

我早上醒來第一個吃下肚的東西通常會是我最愛的優格百匯，因為它的變化無窮。

So I always have some Greek yogurt.

我通常會吃一些希臘式優格。

It's good for the tummy. Some granola, put some mixed nuts in there, berries, definitely put some local honey on there.

它對消化也有幫助。撒上一些麥片、混合堅果、莓果，還有一定要加上本地產的蜂蜜。

I always like to support our local beekeepers because it's good for your immune system as well, right?

我一直都喜歡支持我們當地的養蜂業，而且蜂蜜也對免疫系統也有好處，對吧？

I usually have my coffee black, preferably some really nice beans, maybe from Colombia or somewhere like that. Some really, really nice coffee beans.

我通常會喝黑咖啡，而且喜歡高品質的咖啡豆，例如來自哥倫比亞或類似的產地。通常是非常，非常優質的咖啡豆。

I take some water in and I'm ready for my day.

然後我會喝杯水，準備迎接我的一天。

So I usually do my workouts in the morning, right after breakfast, as soon as I get my reading and writing done.

我通常會在早上吃完早餐，完成閱讀和寫作後立刻開始鍛鍊身體。

I want to make sure I get my workout in, I hit the weights, really just get that heart pumping, get the exercise going.

我想確保自己有持之以恆鍛鍊。我會做一些重量訓練，讓心跳數確實上升，紮實地把動作做好。

I find that really helps my mind really just be more creative and it starts working, then it's time to hit the office and get those things done that need to be done.

我發現這樣下來真的能讓頭腦更有創造力，且更加清醒。接著就得去辦公室處理每天的業務了。

So after workout, usually I try to get lunch in fairly quickly.

在運動之後，我通常會試著快速地處理掉午餐。

Usually I like to have a nice protein with the salad.

我一般來說喜歡用優質蛋白質搭配沙拉。

So a cobb salad is always pretty cool. It's got your veggies and your avocado, your chicken and bacon.

所以柯布沙拉就成為很棒的選擇。它裡面有蔬菜和酪梨，還有雞肉和培根。

If you, if you like those things, a little bit of crumbled blue cheese, a little dressing.

如果你，如果你喜歡的話，還能加一點藍起司碎塊，再加一點沙拉醬。

If you, you know, if you, if you like dressing, you can put some dressing on there too.

如果你喜歡沙拉醬，你也可以在上面灑一些沒有關係。

Blue cheese, ranch, maybe even a nice lemon, vinegar red on Sundays.

藍起司、沙拉醬，或甚至是擠一顆檸檬，或在星期天時特別加點紅酒醋。

It's always a very, very good way to put that protein back from losing it during the workout.

這是補充鍛鍊時所流失蛋白質的一個非常、非常好的方法。

So I'm a huge snacker, and I don't want that to mean a bad thing, it's a good thing, but we've turned it into a good habit.

我是死忠的零食愛好者，但我不想認為這是負面的行為。它應該要是一件好事，而我們成功把它變成了一個好的習慣。

We try to have some mixed nuts, some granola, some dry fruits, some freshly chopped vegetables, I know that my kids are watching me and they're probably gonna eat some of the same things that I eat.

我們儘量多吃一些混合堅果、麥片、果乾、新鮮現切蔬菜等的食物。我知道我是孩子們的榜樣，他們可能也會學著我吃一樣的東西。

So we try to put those things out in the open so everybody can see them and we can just snack on them during the day.

所以我們儘量把這些東西放在外面，讓家裡所有人都能看到，並在一天當中隨時當作零食享用。

You would be surprised how much your fruit and vegetable intake would increase if you keep it out in the open.

在把水果和蔬菜放在唾手可得的地方之後，你會發現自己對水果和蔬菜的攝取量會增加非常的多。

A typical dinner usually it's something we like to be a little more adventurous.

通常來說，我們在晚餐的時候會比較想挑戰點新東西。

So, you know, a lot of kebabs, Nash chicken, it could be a steak, some Greek yogurt, some nice basmati rice, maybe sometimes it might be a nice stir fry.

所以餐桌上會出現像是中東烤肉串，辣味炸雞，或是牛排，配上一些希臘優格和一些漂亮的印度香米，也許也會來點中式熱炒。

The best thing about stir fries: so flexible, you can put different kind of vegetables in it, whatever you're feeling that day, you can put a different kind of protein, whether that's chicken, fish and you can dress it up health wise.

中式熱炒最棒的地方在於，它非常的靈活。你可以依照每天的心情放各種不同的蔬菜進去，搭配各式各樣的蛋白質，不論是雞肉、魚類都型，而且也能用健康的方式烹調。

If you're not feeling the carbs with the white rice, mix it with a little bit of quinoa.

如果你不喜歡以白米為主的碳水化合物，也能混些藜麥一起煮。

I love sparkling water with my dinner.

我喜歡以氣泡水搭配我的晚餐。

I'm a huge, huge fan of craft beer, so sometimes I'll have that, you know, as an accompaniment with my meal.

我是精釀啤酒的超級無敵鐵粉，所以有時我會喝精釀啤酒作為餐點的陪襯。

And sometimes me and my wife like to open a nice bottle of wine and impaired with our food.

有時我和妻子會開一瓶好酒，搭配食物一起享用。

I'm a huge dessert person and it has bled down into my children.

我超級喜歡吃甜食，而這點也傳承到了孩子們的身上。

They, they love baking, if we let them do it every day, they do it every day.

他們很喜歡烘焙。如果我們允許他們每天都烘焙，他們真的會每天都這麼做。

My daughter the other day made a poppy seed muffin, and then before that last week she made a carrot cake.

我女兒前幾天做了一個罌粟籽馬芬，然後在此這之前的上週她做了一個胡蘿蔔蛋糕。

And that's what the cream cheese icing too so it was sweet, it was decadent, it was moist, it was amazing!

她在蛋糕上澆上了奶油乳酪糖霜，讓整個蛋糕甜美、飽滿、濕潤，簡直棒透了！

I mean, I've never seen the whole house eat a cake that fast.

我的意思是，我從來沒有見過我們家的人那麼快就把蛋糕給吃完過。

I don't have a strict rule of eating after 8, I always like, I told you I'm a snacker, so most nights I'm gonna reach for that mix. Those mixed nuts and pretzels.

我不會嚴格限制在晚上八點之後的進食。就像我之前說的，我超愛吃零食，所以大多時候在晚上我會吃些混裝零食，就是那些混合堅果和椒鹽脆餅。

Some nights though.

但偶爾在晚上的時候...

I'm gonna just get that pint of ice cream, and get a spoon and act like nobody's watching me.

我也會直接抱著一桶一品脫的冰淇淋，如入無人之境似地拿根湯匙直接挖來吃。

Yes, I am someone that gets "hangry". I believe we all get a little hangry sometimes.

是的，我是一個會因為飢餓而生氣的人。我相信我們有時都會因為肚子餓了而有點生氣。

Talk to your friend about being hangry.

與你的朋友談談因為飢餓而產生的情緒問題。

That's usually what I do with my kids.

我通常是都這樣對我的孩子。

If they're just having a little bit of rough of a rough day and maybe feeling a certain way, we'll check in and make sure they've eaten something substantial.

如果他們只是度過了艱難的一天，也許感受到了某種特定的情緒，我們會關心一下並確保他們吃了一些真正有營養的東西。

If not then let's eat something, and then we'll figure it out.

如果沒有，那麼我們就先吃點東西，然後再來想辦法。

New York by far is my favorite food capital.

紐約是目前為止我最喜歡的食物之都。

Pastis is a great place. Avra is definitely definitely one of those places.

Pastis 是個很棒的餐廳。 Avra 絕對絕對是最棒的餐廳之一。

If you love fish, that's one of the best places for fish. And really I'm a world traveler, I love going all over the world to try different kinds of food.

如果你喜歡吃魚的話，他們是魚類料理最棒的餐廳之一。我真的可以說是環遊了全世界的旅行者，我喜歡到世界各地去嘗試不同的食物。

Tokyo, anywhere in Italy, and Provence France.

東京、意大利的任何地方、和法國普羅旺斯。

One of my favorite cities obviously would be Toronto, some of my most favorite, most cherished restaurants are there.

我最喜歡的城市之一顯然是多倫多。我最喜歡、最珍惜的一些餐館都在那裡。

Sotto Sotto has wonderful Italian food.

Sotto Sotto 的義大利菜美妙至極。

Jacobs & Co., if you're looking for a good steak.

如果你想吃頂級牛排，Jacobs & Co. 是不二選擇。

Toronto has some of the best curries and some of the best pastas. If you're into squid ink pasta, man.

多倫多還有許多最美味的咖喱和意大利麵。如果你喜歡墨魚義大利麵，那你肯定不能錯過。

That's where I got my, my food license. When I was living there, we would try everything.

我就是在那裡磨練了我的味蕾。我住在那邊的時候什麼料理都會去嘗試看看。

So in Miami, some of my favorite places include Michael's Genuine, very very good.

在邁阿密的時候，我最喜歡的一些地方包括 Michael's Genuine 餐廳，非常非常棒。

Zuma, very very good.

Zuma 餐廳，非常非常棒。

Il Gabbiano, woah.

Il Gabbiano 餐廳，無可言喻。

So one of the things I always love doing, we're getting into gardening and getting into using more fresh produce.

我一直喜歡用新鮮的食材。我們現在開始自己種植作物，並使用更多的新鮮農產品。

I love to cook them in any kind of way, whether that's flash cooking them in the grill, take a nice protein, those nice fresh herbs, put her right in the skillet and just sauté it, just lightly. Man, there's nothing like it.

我喜歡用任何方式烹調它們。稍微在烤架上炙烤一下，拿塊優質肉類蛋白質，撒上些漂亮的新鮮香草，直接放到鍋上稍微煎熟。沒有什麼比得上那種滋味。

And that's everything I eat in a day.

以上就是我一整天下來都吃了些什麼。

Thank you so much for watching.

非常感謝你的觀賞。

Make sure, please make sure, that you check out my book, "Letters to a Young Athlete", out June 1st. Very proud of it. And make sure you get a good meal so you can go and accomplish something.

請務必，務必看看我的書，《給年輕運動員的信》，將於 6 月 1 日出版。我對內容非常自豪。並也務必確保你吃上一頓好的，讓你能夠累積做大事的體力。

You can do it.

你能做到的。