Mm hmm.

嗯，嗯。

Yeah.

是的。

Hello everyone welcome back to my channel your home away from home.

大家好，歡迎回到我的頻道，你的家外之家。

I'm coming from my Japanese apartment in Japan.

我從我在日本的日本公寓過來。

Moving to Japan has destroyed me in so many ways now.

現在，搬到日本已經在很多方面摧毀了我。

I'm not blaming Japan on anything.

我沒有責怪日本什麼。

This is all my fault.

這都是我的錯。

This is all my doing.

這都是我的功勞。

As some of you guys may know.

正如你們中的一些人可能知道的那樣。

I was diagnosed with SIBO which is small intestinal bacterial disorder.

我被診斷出患有SIBO，即小腸細菌紊亂。

It's basically where your stomach can't digest things properly and starts to treat things as if it were bad for you.

這基本上是指你的胃不能正常消化東西，並開始把東西當作對你有害的東西。

So you start to not absorb the nutrition that you get from food or from vitamins and things like that.

所以你開始無法吸收從食物或維生素之類的東西中獲得的營養。

SIBO actually is the cause of leaky gut syndrome.

SIBO實際上是腸漏綜合徵的原因。

So this is your stomach, your stomach is strong, there's nothing coming out of it.

所以這是你的胃，你的胃很強壯，沒有東西從裡面出來。

And then all of a sudden it starts to open up and you start to get holes inside your stomach and all the nutrition and all the proteins and whatever that you're supposed to digest.

然後突然間它開始打開，你開始在你的胃裡嫖妓，所有的營養和所有的蛋白質和任何你應該消化的東西。

It kind of goes through your stomach into your bloodstream.

它有點像通過你的胃進入你的血液。

And I'm trying to explain that as simply as possible.

而我正試圖儘可能簡單地解釋這一點。

Some people develop allergies.

有些人出現了過敏。

Other people develop things like diabetes or autoimmune diseases and all sorts of things come from your gut.

其他人會發展成糖尿病或自身免疫性疾病等，各種各樣的事情都來自你的腸道。

So all the ailments that you're dealing with, like fatigue and things like that.

是以，你正在處理的所有疾病，如疲勞和諸如此類的事情。

It all directs back to your gut.

這一切都指向你的內臟。

So my gut is pretty destroyed.

是以，我的腸胃被破壞得很厲害。

And I'm going to explain why that happened.

而我將解釋為什麼會發生這種情況。

And then I'm gonna show you some recipes that I started doing, I'm gonna explain to you why I'm saying that living abroad has really destroyed my gut.

然後我會給你看一些我開始做的食譜，我會向你解釋為什麼我說在國外生活真的破壞了我的腸胃。

I want to express this because I don't want you guys to make the same mistakes when you move abroad because your health is very, very important.

我想表達這一點，因為我不希望你們在移居國外時犯同樣的錯誤，因為你們的健康非常非常重要。

And sometimes when we travel or we move somewhere different or new, we get excited because there's so much that we can eat and do this whole gut issue was a wake up call for me and I just really want to share with you what I'm doing to heal my gut.

有時，當我們旅行或搬到不同的地方或新的地方時，我們會感到興奮，因為我們可以吃很多東西，做很多事情，這整個腸道問題對我來說是一個警鐘，我只是真的想與你分享我在做什麼來治療我的腸道。

Hopefully in the future.

希望在未來。

I can say that everything is better now.

我可以說，現在一切都好了。

First of all, number one Japan living abroad in general destroyed my gut because of all the delicious, amazing foods that you can eat in Japan.

首先，第一，日本的海外生活總體上摧毀了我的腸胃，因為在日本可以吃到所有美味、驚人的食物。

So living in Japan, I'm not sure about other countries, but I'm sure it's just the same.

所以生活在日本，我不清楚其他國家的情況，但我相信這也是一樣的。

There's tons of breads and sweets and desserts, delicious savory foods that you just never had before and you want to eat them all and they usually end up tasting better than what you've been eating in your own country.

有大量的麵包、甜食和甜點，美味的鹹味食品，你以前從來沒有吃過，你想把它們全部吃完，而且它們的味道通常比你在自己國家吃的東西更好。

So it just gets really overwhelming and exciting when I first moved to Japan, I was just overloaded with all these exciting foods to try whenever I traveled.

是以，當我第一次搬到日本時，我就被所有這些令人興奮的食物壓得喘不過氣來，每當我旅行時都要嘗試。

So I would try things like soba or ramen or parfaits and desserts, Japan has the best desserts and the thing about Japan desserts is that they're not very sweet.

所以我會嘗試像蕎麥麵或拉麵或凍糕和甜點這樣的東西，日本有最好的甜點，日本甜點的特點是它們不是很甜。

So when you eat them, your body wants more because it's like uh huh that's not very sweet.

是以，當你吃這些東西時，你的身體想要更多，因為它覺得嗯哼這不是很甜。

I want more.

我想要更多。

I need to get my sweet fixed so you're just constantly eating all these delicious sweets.

我需要把我的甜食固定下來，這樣你就會不斷地吃這些美味的甜食。

The foods in japan are mind blowing, the way they present the food is mind blowing and I just love every bit of it.

日本的食物令人震驚，他們展示食物的方式也令人震驚，我喜歡它的每一點。

And whenever I traveled I wanted to try something new and dealing with a peanut allergy which is something that I've had all my life.

每當我旅行時，我都想嘗試新的東西，並處理我一生中都有的花生過敏問題。

I was okay with all the foods and I didn't have a problem in japan with peanuts or peanut allergy because it's such a rare thing in Japan to use any peanut oil or nuts in general.

我對所有的食物都沒問題，我在日本沒有花生或花生過敏的問題，因為在日本，使用任何花生油或一般的堅果都是非常罕見的事情。

So it was easy to ask and figure out what I can and can't eat.

是以，很容易就能問到並弄清楚我可以吃什麼和不能吃什麼。

Now with leaky gut, I developed allergies such as soy and eggs and tomato and those are three staples in japanese food so now I can't eat those things and I find myself cooking a lot at home but I was overloaded with all of those treats and foods and rice, rice grains, grains are so bad for your stomach when you're trying to heal if you're a healthy person it's not so bad.

現在有了腸漏，我出現了過敏症，如大豆、雞蛋和西紅柿，這些是日本食物中的三種主食，所以現在我不能吃這些東西，我發現自己在家裡做了很多飯，但我被所有這些待遇和食物弄得太累了，大米、米粒、穀物對你的胃非常不好，當你試圖治癒的時候，如果你是一個健康人，就不會那麼糟糕。

But if you eat too much of it and you're just stuffing your face with all these carbs and sugar, it creates those holes in your gut, the more you eat them and I was eating them, like I was constantly eating them.

但是，如果你吃得太多，你只是用所有這些碳水化合物和糖塞滿你的臉，就會在你的腸道中產生那些洞，你越是吃它們，我就越是吃它們，好像我一直在吃它們。

White rice is addicting sugar is of course addicting.

白米飯讓人上癮，糖當然也讓人上癮。

It took me two weeks to get off of sugar to the point where I wasn't crying because I needed it.

我花了兩個星期的時間才擺脫了糖，達到了不哭的程度，因為我需要它。

So now I'm not craving sugar anymore, but it was, it was a hell of a two weeks just trying to detox from that.

所以現在我不再渴望吃糖了，但那是，那是一個地獄般的兩個星期，只是試圖從那裡排毒。

I got headaches for two weeks, even detoxing from coffee.

我頭疼了兩個星期，甚至從咖啡中解毒。

I can't drink coffee as much anymore because coffee is technically processed, it has a lot of acid that just destroy your stomach.

我不能再像以前那樣喝咖啡了，因為咖啡在技術上是經過加工的，它有大量的酸，只會破壞你的胃。

Coffee does have a lot of benefits for healthy people, but in my case cutting out coffee and sweets and rice and grains is very crucial to this healing process.

咖啡對健康人來說確實有很多好處，但在我的情況下，戒掉咖啡和甜食以及大米和穀物對這個治療過程非常關鍵。

I blame myself for eating the way that I was eating, I was so used to my mom cooking or going to the school cafeteria to get some food in college, it was just very easy to eat healthy because I didn't have to cook so much.

我為自己的吃法感到自責，我在大學裡習慣了媽媽做飯或去學校食堂吃點東西，吃得很健康，因為我不用做那麼多飯。

But once you move to Japan it's just more tempting to go out and to eat.

但是一旦你搬到日本，出去吃東西就更加誘人了。

I really, really urge you guys to try and eat at home as much as possible and learn to cook, that's one thing that I wish I would have told myself, I was excited to learn recipes and things like that and I dabbled in some recipes here and there, but I was just so excited to go out with my friends and eat things.

我真的，真的敦促你們儘量在家裡吃飯，並學會做飯，這是我希望能告訴自己的一件事，我很想學習食譜之類的東西，我在這裡和那裡涉獵了一些食譜，但我只是很想和朋友出去吃東西。

I never really thought of life skills in general when I moved abroad.

當我搬到國外時，我從未真正想過一般的生活技能。

So when you move to another country, just please take this tip and learn to cook by some cookbooks in your country or go online and see what you can find that's related to the dishes that you would find outside.

是以，當你搬到另一個國家時，就請接受這個提示，通過你所在國家的一些烹飪書來學習烹飪，或者上網看看你能找到什麼與你在外面找到的菜餚有關的東西。

And I know it takes effort.

而且我知道這需要努力。

I had to tell myself this a lot.

我不得不經常告訴自己這一點。

It's all for your health, it's all for nutrition, it's all to live a healthy, exciting long life.

這都是為了你的健康，這都是為了營養，這都是為了活出一個健康的、令人興奮的長壽。

It's a basic life skill that you just really need and I know it's tempting to go out all the time, especially in the beginning when you move abroad.

這是一個基本的生活技能，你只是真的需要，我知道一直出去是很誘人的，特別是在你搬到國外的初期。

But after you get through two weeks of you know getting excited about that stuff, try to hunker down and go to the grocery store or the local store and see what fruits and vegetables you can find that you can cook with an experiment.

但是，在你通過兩週的時間，你知道對那些東西感到興奮之後，試著蜷縮起來，去雜貨店或當地商店，看看你能找到什麼水果和蔬菜，你可以用實驗來做飯。

It's exciting once you get cooking it's just you appreciate food much more.

一旦你開始做飯，就會很興奮，只是你更欣賞食物。

Okay so the first thing I do when I wake up is have some l glutamine in water and then I do a little bit of journaling with some orange because it gives me a little bit of a mood boost in the morning.

好的，所以我起床後做的第一件事是在水中加入一些l谷氨醯胺，然後我用一些橙子做一點日記，因為它在早上給我帶來一點情緒上的刺激。

I do some manifestation journaling and gratitude journaling.

我做了一些顯靈日記和感恩日記。

So it just depends on what I feel like doing that day, then I do a little bit of a meditation, I don't do this every day, I do it at least three times a week and sometimes more.

所以這只是取決於我那天想做什麼，然後我做一點冥想，我不是每天都做這個，我每週至少做三次，有時更多。

It depends, I don't want to put pressure on myself, but I try to do it as much as possible and today we're having a smoothie, so I put some spinach and banana and organic raspberries, you can buy these on amazon japan and then I put some plain sugar free greek yogurt inside and then I add some sprouted almond butter and this is peanut free.

這取決於，我不想給自己施加壓力，但我儘可能地去做，今天我們吃的是冰沙，所以我放了一些菠菜、香蕉和有機覆盆子，你可以在亞馬遜日本上買到這些，然後我在裡面放了一些無糖的希臘酸奶，然後我加了一些發芽的杏仁醬，這是不含花生的。

I also put some supersede blend and then I mix it with some almond milk and it comes out a pretty pink color.

我還放了一些supersede blend，然後與一些杏仁奶混合，出來的顏色是漂亮的粉紅色。

I forgot to add college into it.

我忘了把大學加進去。

Sometimes I do that as well, but it's very good and filling the second reason why living abroad has really destroyed my health and my gut is my lack of knowledge about the drug industry.

有時我也會這樣做，但這非常好，填補了在國外生活真正破壞了我的健康和我的腸胃的第二個原因是我對藥物行業缺乏瞭解。

So when you're sick or you go to the doctor, you're not as knowledgeable about things that you're taking for when you're sick as you are in your own country.

是以，當你生病或去看醫生時，你不像在你自己的國家那樣對生病時服用的東西有了解。

So I was familiar with a lot of different medications in my country and what I can and can't have when you teach kids if you're teaching abroad, please be aware that you're gonna get sick all the time.

是以，我熟悉我的國家的很多不同的藥物，以及我可以和不可以吃什麼，當你教孩子時，如果你在國外教書，請注意，你會一直生病。

So it's constantly getting sick and then I was in a hurry to get better and I am going to say Japan really pushes you to get back to work.

所以是不斷地生病，然後我就急著要好起來，我要說的是日本真的催你回去工作。

It's not like you can sit at home for a week until you get better.

這並不是說你可以在家裡坐一個星期，直到你變得更好。

They really want you to get back to work and I know that's really insane and it shouldn't be that way, but that's there is pressure there.

他們真的希望你回去工作，我知道這真的很瘋狂，不應該是這樣的，但那是有壓力的。

Every time I would get sick I would go to the doctor and get antibiotics.

每次我生病時，我都會去看醫生，並得到抗生素。

Everybody knows that antibiotics are bad and even I did when I take antibiotics in the States, it's not as strong in Japan.

每個人都知道抗生素是不好的，甚至我在美國服用抗生素時也是如此，在日本它沒有那麼強。

The one thing that really messed me up and I think this is the reason why initially the reason why I have leaky gut.

有一件事真的把我搞得一團糟，我想這就是最初我有腸漏的原因。

When I went to the doctor, I asked for something stronger because the first time they gave me antibiotics, it didn't really work as well and they said, oh well in America the medicine is much stronger so we're going to give you something strong and they would give me strong antibiotics that was used to treat pneumonia.

當我去看醫生時，我要求用更強的東西，因為他們第一次給我的抗生素，其實效果並不好，他們說，哦，在美國，藥性更強，所以我們要給你一些強效的東西，他們會給我強效的抗生素，用來治療肺炎。

Actually, when I looked up the medication that I was constantly taking, it was very, very strong.

實際上，當我查到我一直在服用的藥物時，它非常非常強烈。

It was like duck cecil and strong.

這就像鴨子塞西爾和強壯。

I didn't realize that they were giving that to me.

我沒有意識到他們把這個東西給了我。

I was just like, I need to get better.

我當時只是想，我需要變得更好。

I need to get back to work and I was taking them.

我需要回去工作，而我正在服用這些藥物。

That was what initially I feel ruined, ruined my gut and the doctors lack of knowledge about my body and where I come from, just kind of didn't mix well.

這就是最初我覺得毀掉的東西，毀掉了我的腸胃，醫生對我的身體和我的來歷缺乏瞭解，只是有點不協調。

So now I'm very, very careful about what I take and I always look up things that I'm taking.

是以，現在我非常、非常謹慎地對待我所服用的東西，我總是查找我所服用的東西。

Please make sure that you're really knowledgeable about what you're putting in your body and it sounds like a no brainer, but sometimes you're not thinking about it when you're really sick.

請確保你真正瞭解你在身體裡放了什麼東西，這聽起來是不費吹灰之力的，但有時你在真正生病的時候並沒有考慮到這一點。

And I just made that mistake myself and I wish that I didn't for lunch.

而我自己剛剛犯了這個錯誤，我希望我沒有吃午飯。

I'm making a Cajun shrimp and chicken dish with some peppers, yellow and red peppers.

我正在做一道卡吉恩蝦和雞肉的菜，裡面有一些辣椒，黃椒和紅椒。

I slice them up my own way and then I sliced up some red onion.

我按照自己的方式把它們切成片，然後我切了一些紅洋蔥。

I put some cauliflower rice in the microwave.

我把一些花椰菜米飯放在微波爐裡。

You can get this at a supermarket called day or you can get it online on amazon and then I put some olive oil in the pan and I mix that around and then I put some garlic into the pan and move that around as well.

你可以在一個叫天的超市買到這個東西，或者你可以在亞馬遜網上買到，然後我在鍋裡放一些橄欖油，我把它攪拌一下，然後我把一些大蒜放進鍋裡，也把它移開。

And then I add my chicken which is organic and non gmo.

然後我加入我的雞肉，這是有機和非轉基因的。

And then I add some pre cooked shrimp into it.

然後我在其中加入一些預先煮好的蝦。

I kind of liked them a little bit more chewy.

我有點喜歡它們更有嚼勁。

So that's why I put them in together like that.

所以這就是為什麼我把它們這樣放在一起。

And then I Sprinkle in some onion and garlic powder with some pepper and salt.

然後我撒上一些洋蔥和大蒜粉，加上一些胡椒粉和鹽。

Mix that around and then I add some herbs and then I put in all of the vegetables last because I don't like them to be too soggy.

攪拌一下，然後我加入一些香草，最後放入所有的蔬菜，因為我不喜歡它們太溼潤。

I put in some Cajun seasoning, I got an eye herb, I'll link that down below.

我放了一些Cajun調料，我有一種眼藥水，我將在下面鏈接。

It's so good and then I mix it around.

它是如此的好，然後我把它混在一起。

It's organic.

它是有機的。

Everything is organic.

一切都是有機的。

And then I put some spinach leaves in and some coconut amino zay didn't show that for some reason I put garlic, coconut amina's into, it's so good.

然後我放了一些菠菜葉子，還有一些椰子的氨基zay沒有顯示，不知道為什麼我把大蒜，椰子amina的放進去，太好吃了。

And then I add some sauerkraut, I try to eat this with each meal because it's really good for your gut.

然後我加入一些酸菜，我嘗試每餐都吃這個，因為它對你的腸道真的很好。

I got this bin at Costco.

我在Costco買了這個垃圾桶。

So this is the sauerkraut that I'm eating.

所以這就是我吃的酸菜。

It's called raw organic sauerkraut, wild brian.

這叫原始有機酸菜，野蠻的布里安。

And I get this at Costco in japan.

而我在日本的好市多買到了這個。

Um This is the only thing I bought at Costco that interested in me.

嗯 這是我在Costco買的唯一對我感興趣的東西。

Um But I bought like two big bins of these and it's so good.

但我買了大概兩大桶這樣的東西，它是如此的好。

It's non Gmo it's organic, it's literally just organic, green cabbage, sea salt, organic garlic.

它是非轉基因的，是有機的，簡直就是有機的，綠色捲心菜，海鹽，有機大蒜。

That's it and it's so good and it has probiotics in it but you can make your own which I really, really want to try.

就是這樣，它非常好，裡面有益生菌，但你可以自己做，我真的非常想試試。

But this is what I'm eating for now.

但這是我現在吃的東西。

Third reason this is a reason that you're going to feel eventually when you move to another country and that is stress stress stress.

第三個原因這是一個當你搬到另一個國家時，你最終會感到的原因，那就是壓力壓力壓力。

Oh my God, your nervous system responds by releasing a bunch of stress hormone including adrenaline and cortisol.

哦，我的上帝，你的神經系統的反應是釋放一堆壓力荷爾蒙，包括腎上腺素和皮質醇。

So the cortisol and adrenaline and all that stuff that flight or fight mode or fight or flight mode creates a toxicity in your body and I was eating when I was stressed to never eat when you're stressed ever.

是以，皮質醇和腎上腺素以及所有那些逃跑或戰鬥模式或戰鬥或逃跑模式的東西在你的身體裡創造了一種毒性，我在強調時吃東西，永遠不要在你強調時吃東西。

I always make sure that if I'm super stressed, I calm down first or I do some tapping, which I will talk about in a moment.

我總是確保，如果我壓力過大，我會先冷靜下來，或者做一些拍打，我一會兒會講到。

I try to get myself to think more clearly before I start taking a bite.

我試圖讓自己在開始吃東西之前想得更清楚。

When you move to another country that you've never lived in before, it's going to be stressful and you need to learn to manage it as soon as possible otherwise your health is just going to fall apart.

當你搬到另一個你從來沒有住過的國家時，會有很大的壓力，你需要儘快學會管理它，否則你的健康就會崩潰。

When I moved to Japan I was having money problems.

當我搬到日本時，我遇到了資金問題。

I didn't know anything about taxes.

我對稅收一無所知。

I didn't know anything about bank accounts.

我對銀行賬戶一無所知。

I didn't know anything about moving.

我對搬家一事一無所知。

I didn't know anything about anything.

我對任何事情都一無所知。

So I was constant, constant, constant stress and it's better before you moved to Japan or any other country in the world to really make sure that you are organized and you write down the things that you want to learn or need to learn and start researching, researching those things.

是以，我是持續的、持續的、持續的壓力，在你搬到日本或世界上任何其他國家之前，最好真正確保你是有組織的，你寫下你想學或需要學的東西，並開始研究，研究這些東西。

You need to learn to really scale down your stress levels in order to have a really good time living abroad and have a really good life in general and I moved here.

你需要學會真正縮減你的壓力水準，以便在國外生活得非常愉快，並在總體上有一個非常好的生活，我搬到這裡。

I was just thrown into everything.

我只是被扔進了一切。

I was not prepared and I wish that I knew these three things before my health.

我沒有準備好，我希望我在健康之前就知道這三件事。

Got to the point that it is now.

到了現在的地步。

So tapping is something I learned about a year ago.

是以，拍打是我一年前學到的東西。

It's basically a combination of ancient chinese acupressure and modern psychology that works to physically alter your brain energy system and body all at once.

這基本上是中國古代穴位按摩和現代心理學的結合，能夠一次性地從物理上改變你的大腦能量系統和身體。

The practice consists of tapping with your fingertips on specific meridians points while talking through negative emotions to bring on the positive ones.

這種做法包括用指尖敲擊特定的經絡點，同時通過談論負面情緒來帶來正面情緒。

Training your brain to think differently and heal a range of problems.

訓練你的大腦以不同的方式思考，治癒一系列的問題。

I have a lot of tapping scripts.

我有很多拍打的腳本。

I made up myself.

我自己編的。

If you guys want a video about this, I'd be happy to do one.

如果你們想要一個關於這個的視頻，我很樂意做一個。

I also started keeping a food journal.

我還開始寫食物日記。

I have a hard time keeping up with this but I really, really wanted to start back again and do it before lunch and dinner.

我很難堅持下去，但我真的很想重新開始，在午餐和晚餐前做。

I try to drink a half cup of hot water with organic lemon juice and then I add a little bit of ginger powder and a splash of apple cider vinegar to kickstart my digestion about 30 minutes before a meal.

我試著在餐前30分鐘喝半杯加有機檸檬汁的熱水，然後加一點姜粉和一勺蘋果醋來啟動我的消化系統。

This helps a lot.

這有很大的幫助。

Sometimes I don't do it depending on if I have worked that day or whatever.

有時我不做，這取決於我那天是否有工作或其他。

But I try to at home.

但我在家裡儘量這樣做。

So for dinner I started with no gmo, which is a japanese long potato.

是以，晚餐時我先吃了無基因改造的洋芋，這是一種日本的長洋芋。

It's supposed to be really good for your stomach if you don't cook it too much.

如果你不把它煮得太熟，它應該真的對你的胃有好處。

And then I cut up some veggies onion, Got my coconut milk and organic chicken ready.

然後我切了一些蔬菜洋蔥，準備了我的椰奶和有機雞肉。

I put some garlic inside the pan and then I added my onions and sauteed them for a little bit and then I added the potato to the mixture and all of the veggies at once and then I realized that the pot was too small for how much I made.