and this is everything I eat in a day.

這是我一天中吃的所有東西。

(bright music)

(明亮的音樂)

The first thing that I do

我做的第一件事

when I wake up is avoid looking at my phone.

當我醒來的時候，我避免看我的手機。

For years,

多年來。

I woke up,

我醒了。

picked up my phone straight away

直接拿起我的電話

and now I try and replace it with a grateful thought.

而現在我試圖用一種感激的想法來取代它。

So I try and have a thankful,

所以我嘗試著有一個感恩的心。

grateful thought first thing in the morning,

清晨的第一件事就是感激地想。

before I do anything

在我做任何事情之前

I'm not someone who eats first thing in the morning.

我不是一個在早上第一件事就吃東西的人。

The first thing I do is meditate.

我做的第一件事是冥想。

And then I usually have my first meal after my workout.

然後我通常在鍛鍊後吃第一頓飯。

So, I am 100% a tea drinker.

是以，我是100%的飲茶者。

When it's wet or raining or cold outside,

當外面潮溼或下雨或寒冷時。

I grab a lemon ginger tea

我拿了一杯檸檬薑茶

because I want to feel warm and cozy.

因為我想感到溫暖和舒適。

But if the weather's great outside then I'll grab like

但如果外面的天氣很好，我就會加快腳步像

a Jasmine green peach tea

茉莉花綠桃茶

because that's gonna set me up for the day.

因為這將為我今天的工作打下基礎。

What I love about drinking tea,

我喜歡喝茶的原因。

for me,

對我來說。

it becomes a mindful practice.

它成為一種心智的實踐。

I'm breathing in the scent.

我在呼吸著這種氣味。

I'm looking at the colors

我在看顏色

I'm feeling still as I'm experiencing all the flavors.

我在體驗所有的味道時感覺很靜。

And so to me,

所以對我來說。

it really gets me

它真的讓我

into that mindful state at

進入這種心智狀態，在

the big beginning of the day.

這一天的大開始。

So I spent a long time trying to search

所以我花了很長時間試圖搜索

for the ideal breakfast.

為理想的早餐。

I tried so many different types of breakfasts

我嘗試了這麼多不同類型的早餐

and finally I discovered chia pudding.

最後我發現了奇亞布丁。

It may not sound that impressive,

這聽起來可能不那麼令人印象深刻。

but I promise you it has been incredible for me.

但我向你保證，這對我來說是不可思議的。

And I start my day every day with chia pudding.

而我每天都以奇亞布丁開始我的一天。

And I'll also have

而且我還會有

a shake which includes bananas,

一種包括香蕉的奶昔。

almond milk,

杏仁奶。

almond butter,

杏仁醬。

cacao and carob.

可可和角豆。

And that shake keeps me energized all the way

這款奶昔讓我一路走來精力充沛

through to lunch.

直到吃午飯。

It's super filling,

它是超級填充物。

super nourishing

超級滋養

and I feel great.

而且我感覺很好。

Every day can look absolutely different.

每一天都可能看起來絕對不同。

I could be in the studio recording meditations.

我可以在工作室裡錄製冥想。

I could be in the studio recording a podcast.

我可以在工作室裡錄製播客。

But over time I've realized

但隨著時間的推移，我已經意識到

that not skipping meals has been really important for me.

不跳餐對我來說真的很重要。

So I always make sure to have lunch scheduled

所以我總是確保安排好午餐

in my calendar so that I can make it a priority.

在我的日曆中，以便我可以把它作為一個優先事項。

So a typical lunch for me is

是以，我的典型午餐是

a mixture of all

兼而有之

of these things,

的這些事情。

but one of my favorite meals is Khichri.

但我最喜歡的一餐是Khichri。

Now, if you've never heard of that before,

現在，如果你以前從未聽說過這個。

don't worry.

不用擔心。

I grew up on it.

我是靠它長大的。

And it's a mix of rice,

而且是混合型的大米。

lentils.

小扁豆。

I'll usually have that with a bit of sauteed kale.

我通常會在吃這個的時候加一點炒甘藍。

And it's just one of those things

而這只是其中的一件事

that makes me feel clean,

這讓我感到很乾淨。

content and happy.

滿足和快樂。

And then I don't feel weighed down

然後我就不覺得有負擔了

for the rest of the day.

在這一天的其餘時間裡。

So I have to be completely honest,

所以我必須完全誠實。

if you're listening

如果你在聽

to my diet and thinking,

對我的飲食和思維。

wow, this guy's really healthy.

哇，這傢伙真的很健康。

I was nowhere near close to this

我離這個目標還差得遠呢

before I met my wife.

在我遇到我的妻子之前。

Snacks to me were like bag of chips,

零食對我來說就像一袋薯片。

maybe some fries,

也許還有一些薯條。

maybe three bars of chocolate.

也許有三條巧克力。

I grew up eating four chocolate products a day,

我每天吃四種巧克力產品長大。

a chocolate biscuit,

一塊巧克力餅乾。

a chocolate bar,

一根巧克力棒。

a chocolate yogurt

巧克力酸奶

and a chocolate ice cream every single day.

和一個巧克力冰激凌的每一天。

And I'm not joking.

而且我不是在開玩笑。

Now my snacks look very different.

現在我的零食看起來非常不同。

I eat cacao nibs that are sweetened

我吃的是加了糖的可可果仁。

with monk fruit so there's no refined sugar in those.

含有羅漢果，所以其中沒有精製糖。

And another snack that I really enjoy is nuts.

而另一種我非常喜歡的零食是堅果。

Whether it's walnuts,

無論是核桃。

almonds, cashews,

杏仁，腰果。

I'll be carrying around like handful of nuts

我將像攜帶一把堅果一樣隨身攜帶

throughout the day

整天

to make sure that I can keep my energy.

以確保我能夠保持我的能量。

A typical dinner for me is an Indian Curry

我的典型晚餐是印度咖喱飯

with some roti Indian bread

搭配一些roti印度麵包

and maybe a little bit of rice.

也許還有一點兒米飯。

So it could be anything from a chickpea curry

是以，它可以是任何東西，從鷹嘴豆咖喱

or stew all the way through to

或一直燉到

a mixed vegetable curry.

一種混合蔬菜咖喱。

For me having that Indian meal

對我來說，吃了那頓印度餐

in the evening makes me feel like I'm back at home.

傍晚時分，讓我覺得自己回到了家裡。

And it gives me

而且它給我

that nostalgic feeling of being a child again.

那種再次成為孩子的懷舊感覺。

I'm no longer allowed to late night snack.

我不再被允許吃夜宵了。

And so I haven't done it for a long time.

所以我已經很久沒有做過了。

But my favorite late night snack used

但我最喜歡的深夜零食用

to be chocolate cereal,

是巧克力麥片。

any chocolate cereal with a bowl of milk.

任何巧克力麥片加一碗牛奶。

Like that was my go-to midnight snack.

就像那是我常用的午夜零食。

Cheat meals are my favorite thing.

騙吃騙喝是我最喜歡的事情。

I try and only have two per week,

我試著每週只吃兩次。

but a cheat meal to me is an incredible pizza

但對我來說，欺騙餐是一個令人難以置信的比薩。

or a burger and fries

或漢堡和薯條

and ideally a chocolate fudge cake

最好能有一個巧克力軟糖蛋糕

at the end of it.

在它的最後。

That's the most important component

這是最重要的組成部分

of a cheat meal.

欺騙性的飲食。

It has to end with a chocolate fudge cake.

它必須以巧克力軟糖蛋糕結束。

The best thing I can cook is gourmet beans on toast.

我可以做的最好的東西是麵包上的美味豆子。

And I only call it gourmet

而我只稱它為美食

because I'll sprinkle some cilantro on top,

因為我會在上面撒上一些香菜。

maybe a bit of salt and pepper,

也許加點鹽和胡椒粉。

but as a Londoner beans on toast is

但作為一個倫敦人，吐司上的豆子是

without a doubt better than avocado toast.

毫無疑問，比牛油果吐司更好。

And I love avocado toast,

而且我喜歡牛油果吐司。

but beans on toast wins.

但烤麵包的豆子贏了。

My favorite food city has to be New York.

我最喜歡的美食城市必須是紐約。

As someone who's plant based,

作為一個以植物為基礎的人。

New York is filled with incredible plant based options,

紐約充滿了令人難以置信的植物性選擇。

all different ends of the spectrum,

都是光譜的不同端。

different cuisines.

不同的菜系。

I loved living in New York

我喜歡住在紐約

when I was there for a couple of years

當我在那裡工作了幾年後

and I love visiting.

而且我喜歡訪問。

My go-to comfort meal is dosa.

我常用的舒適餐是多薩。

It's this south Indian dish

這是一道南印度菜

that I grew up eating.

我是吃著這些東西長大的。

And it's like a thin,

而它就像一個薄。

savory crepe that you usually have

鹹的可麗餅，你通常有

with something called sambar,

用一種叫桑巴的東西。

which is like a lentil soup.

這就像一個扁豆湯。

And you dip it in coconut chutney.

然後你把它浸在椰子酸辣醬中。

I dream about dosa pretty much all the time.

我幾乎一直夢到多薩。

So something I recommend

所以我推薦的東西

for mindful eating is

介意的飲食是

a technique that we learned

我們學到的一個技術

when I was in the monastery.

當我在修道院的時候。

And we were told to chew our food 16

我們被告知要咀嚼我們的食物 16

to 32 times.

到32次。

Now, I know that sounds crazy.

現在，我知道這聽起來很瘋狂。

But when you do that,

但當你這樣做的時候

you're actually making it so much easier

你實際上是在讓它變得更容易

for your body to digest anything you consume.

為你的身體消化你所消費的任何東西。

Another way to mindfully eat is

另一種有意識的飲食方式是

to set a little prayer,

來設定一個小小的祈禱。

a little intention before you dive into the food.

在你潛入食物之前，要有一點意向。

Whether it's gratitude to the people

無論是對人民的感激之情

that made it,

這使它。

the people that delivered it

交付的人

the people that brought it there,

把它帶到那裡的人。

it's such a beautiful way

這是很好的方式

to set that energy before you eat

在吃東西之前，要把這種能量設定為

whatever it is that you're about to eat.

不管你要吃的是什麼東西。

And that's everything I eat in a day.

而這就是我一天所吃的一切。

Thanks so much for watching.

非常感謝您的觀看。