10分鐘改善健康，只需7個小步驟

People seeking change in their lives tend to think that "change" is the result of some big decision.
追求改變生活模式的人，一般都認爲“改變”意味着需要作出重大的抉擇。

"I need to Move cities!"
“我要搬到城市！”

"I need to change careers!"
“我要換職業！”

"I need to start a huge project!"
“我要做個大項目！”

And while all those things can be beneficial, it's the small stuff that ends up bringing about the biggest change.
雖然這些都對個人有益而無害，不過其實只需小小的變動也能造成大大的改變。

1. Learn To Cook A Healthy Morning Breakfast
1.學做一頓健康的早餐

When did cooking get the bad reputation of being "difficult?" It's no more "difficult" than anything else in life--it just takes a bit of learning. For 10 minutes every morning, search on YouTube or Google something for breakfast you want to learn how to make--and then follow the instructions and make it.
不知從何時起，烹飪就被人們誤解爲“很困難的任務”了？其實這不比生活中的其他事情“困難”呀——只需要稍微學習就能掌握了。每天早上花個10分鐘，在網上搜索你想學習製作的早餐的烹飪視頻，然後跟着步驟學做。

10 minutes a day, 7 days a week, that's a little over an hour of practice per week. Add that up over a month, 3 months, a year, and you'll not only be a much better chef, but you'll be setting a better foundation for yourself each morning: Learning something new, and eating some healthy.
每天10分鐘，每週7天，每週花的只是1個小時多一點的時間。累積下來3個月、1年，你的廚藝不僅大有長進，你還爲自己的每一天打下更好的基礎：每天學點新東西，還能吃點健康的。

2. Handstands, Push Ups, Crunches
2. 倒立，伏地挺身，仰臥起坐

Your body is the single best indication of how you feel. The more in tune you can be with your body, the better sense you will have of what your body needs (sleep? food? rest?). Since the majority of us spend so much time in front of our computers, hunched over, demolishing our posture, try adding in 10 minutes of body weight exercises (preferably every few hours). Again, the Internet is your resource. If you have no idea how to do a crunch, push up or handstand, look it up. 10 minutes a day will improve your ability to get in touch with your body, make you stronger, and help you remember to maintain good posture.
你的身體最能反映你的感受。當你與身體的聯結越密切，你就越能感受自己的需求（睡眠？食物？休息？）。由於我們大多數人長期坐在電腦前，彎腰駝背，破壞了肢體美感，所以你還是騰出個10分鐘來做一些力量鍛鍊吧（最好花上若干小時）。再次強調，網絡是運動資源的好源頭。如果你不知道怎麼做仰臥起坐，伏地挺身或倒立，那就搜索一下。每天10分鐘，增強與身體的聯結，讓你更加強壯，保持更好的體態。

3. Breathing Exercises
3. 呼吸鍛鍊

If angry outbursts during frustrating meetings is in your daily repertoire, this one is especially for you. Breathing exercises are quite possibly one of the easiest things to learn--you just breathe--but their effects are tremendous. Focus solely on your breathing for 10 minutes. No worrying about the next project. No stressing about what is due and when. Just breathe for 10 minutes and you'll be amazed at how much more cool, calm, and collected you'll feel. Nobody makes good decisions when they're stressed out.
如果你常常被乏味的會議弄得怒氣衝衝，那麼這個方法就是專門爲你而設的了。呼吸鍛鍊也許是最容易上手的技巧之一了——你只需要呼吸，別小看它，可有用了。你只要關注自己的呼吸10分鐘。不要擔心接下來的工作，也不要擔心完成的內容和時間。只需要呼吸10分鐘，你會驚訝自己竟然變得非常放鬆，非常冷靜，注意力集中。沒有人能在壓力沉重的時候做出好的決定。

4. Creative Brainstorm
4. 創造性頭腦風暴

Creativity is a muscle that needs to be exercised, just like anything else. If you want to keep your creative muscles fresh and learn how to be more creative on the spot, then you need to practice that. Every day, for 10 minutes, write down 10 new ideas that interest you. 10 ideas that would be fun to execute, or you think would be cool. They can be anything you want. But write them down. Do this for a few days and your creative juices will be overflowing.
創造力是一塊需要常常鍛鍊的肌肉，就像其他肌肉一樣。如果你想保持創造力源源不絕，或者在應急的時候變得更有創造力，那麼你就需要常常鍛鍊。每天花10分鐘，寫下讓你感興趣的10件新點子。它們可以是在執行時讓你感到有趣的，或者你覺得有能耐的。什麼事情都可以，但記得寫下來。嘗試幾天，你就會發現創造力之泉正源源不斷地涌向你的腦海了。

5. Don't Eat Sugar
5. 遠離糖類

One of the most common snacks (especially in America) is sugar: whether that's fruit, or "nutrition bars" masked as sweet tooth snacks. Something you can learn right now that will significantly help your health is that sugar is one of the worst snacks you could possibly have--especially over long periods of not eating.
人們最常吃的零食之一便是糖果了：無論是來自水果的糖分，還是美其名爲“能量條”的甜食。現在你要正視一個關乎改善健康的問題：糖果是你最不應該選擇的零食之一，特別在你長時間沒有進食的情況下。

When you eat sugar, you spike your insulin. When you spike your insulin, you are signaling to the body that you've just been fed. The body, then, isn't sure when it is going to be fed next, so it halts the body's burning of stored fat because it wants to make sure it "makes it" to the next meal. Aka: Your body decides, "Now I should store fat." No bueno.
當你攝取了糖分，胰島素就會飆升。當胰島素飆升，你就給身體發出“已經吃飽了”的信號。但是你的身體無法確定下一次“被餵飽”的確切時間，因此就會暫緩燃燒儲備脂肪的進度，因爲身體想要確認這些脂肪能夠支撐到下一次進食。也就是說：你的身體會決定“現在我應該儲存脂肪。”這樣就不好了。

6. Journal Your Thoughts
6. 記錄心情和想法

Journaling can be so therapeutic, and if you are going through stressful times or just want to "think through" something a bit deeper, pull out your journal. For 10 minutes, just write whatever comes to mind. Don't think about making it perfect, or anyone reading it.
寫日記有治癒的作用，並且如果你正經受着壓力的侵襲，或者只是想要更深入地思考某些問題，那就記下來上吧。只需10分鐘，想到什麼寫什麼。不用追求完美，也不要擔心有人看到。

A journal is a journal for a reason--it's your place to be messy and get out all your thoughts. Once you see them in front of you, you'll have a much clearer sense of how to best move forward with whatever it is you're contemplating.
日記有日記存在的理由——一個放任自我、思緒徜徉的地方。當你親眼看到它們，你就會對下一步行動的最佳方法有更清晰的輪廓。

7. Read or Listen To Music
7. 閱讀或聽音樂

10 minutes of input is often better than 10 minutes of output--especially when you are feeling drained. A big pitfall people succumb to is thinking that when they are tired or worn out, they need to "do something." That's the opposite of what you need to do. What you need is to "do" nothing. You need to soak up something new. 10 quiet minutes of reading or listening to music and you'll find yourself starting to refill with ideas.
10分鐘的精神輸入比10分鐘的精神輸出更有好處，特別當你感到筋疲力盡的時候。人們最容易掉進的這樣一個陷阱：在最疲憊不堪的時候，總是認爲自己該“做點什麼”。這正是你最不應該做的事。你需要做的就是“不做”。你需要吸收新的事物，安靜度過10分鐘的閱讀或聆聽音樂的時光，你會發現自己又有了新的想法。