早上干这8件事 你的一天都会不一样

 　　8. Check In With Your Family

　　和家人问好

　　Nothing warms the heart like connecting with your loved ones. So, really, what better way to start your day than to check in with Mom or to spend a few extra minutes with the kids. Not only will this bring you closer to the people you care about most, but it will reaffirm the support networks we all need in life. In general, men with strong family ties tend to live longer, have a higher satisfaction with their lives and engage in healthier lifestyle choices on the whole. Plus, you’ll be able to take pride in the fact that you’re being a good husband, son, father, etc., which will give you a little confidence boost as you set about your day.

　　和你爱的人相互关怀是一件很暖心的事情。所以每天主动和母亲请安或是花点时间和自己孩子清晨互动。不仅能让你们关系更加紧密同时也会更加牢固。总体来说，那些和家人关系更近的人往往更加长寿，幸福感更高，同时生活方式也更健康。不但如此，你还会被褒奖为一个好丈夫，好儿子或是好爸爸。让你多点元气活力开启新一天！

　　7. Get Organized

　　让一切井井有条

　　So many stresses in life are due to being unorganized. Letting things slide inevitably¹ gives them more power to wreak² havoc³ on our lives as they insist more and more aggressively to be dealt with. As things pile up, your ability to deal with them will be compromised. Giving yourself a little extra time in the morning to tidy up your apartment, pay your bills, plan your vacation and make your appointments will get those things off your plate and off your mind while you’re dealing⁴ with the stress of working. And when you get home from a long day, you’ll be free to unwind in peace in a clean environment with no worries.

　　生活的压力往往很多情况是因为杂乱无章，无从下手。对要处理的事情听之任之，它们所对你生活造成更大的不便，处理起来也会更加棘手。最后你不得不妥协，觉得有些事情也只要差不多也就行了。但是如果你在早晨额外利用一点时间，整理你的公寓，付账单，计划一下你的假期，制定一下约会，处理好这些事情，之后也就不用在为这些琐事操心。可以一心一意来处理工作上的事情了。在工作一整天回到家中，不但能享受内心平静还有家中的舒适安逸。

　　6. Be In The Know

　　晨间阅读

　　Find 10 to 20 minutes every morning to read the news. Knowing what’s going on in the world will help you become a natural conversationalist in the office instead of a weary head-nodder who’s slumped⁵ over his coffee while someone else leads all the chatter⁶. Plus, the more you read, the more you’ll know, which will help you stand out from the people who only pretend to be informed by regurgitating what they saw on The Daily Show the night before. Also, the practice of reading exercises your brain and promotes general comprehension, not to mention that knowing what’s going on around you makes you a more conscientious⁷ citizen of the world, so start taking the time to become more connected to community and your interests while reaping the social benefits of reading.

　　每天花10-20分钟读新闻，了解世界时事，让你在办公室轻松驾驭各种话题，而不是去倒咖啡的时候面都其他聊天达人和他的听众，只会干巴巴的点头示意。不仅如此，你了解的愈多，知识面就越广，脱颖于那些从晚间综艺节目只知道些皮毛的人。同时，保持阅读习惯能够锻炼大脑，提升综合理解力，成为更加合格的世界公民。心动不如行动，让晨间阅读强化你的兴趣，提升你的人气。

　　5. Proper Breakfast

　　享用营养均衡的早餐

　　You’ve heard it since you were forced to repeat it as a little kid: Breakfast is the most important meal of the day. Well, it didn’t get any less true as you turned into a grown-up. If anything, as the daily responsibilities start piling up, the more you can benefit from a healthy, balanced breakfast. (Sorry, guys, coffee and doughnuts don’t cut it.) Studies have shown for decades that breakfast helps kick-start your body’s metabolism⁸, reducing hunger throughout the day; helps lower cholesterol⁹; improves concentration; and tastes freaking delicious. So why do most people skip this all-important meal? Laziness. Which, if you’re like us, is not how you want to be described.

　　小时候经常被教育，早餐是一天中最重要的一餐。但是这并不意味着不适用于成年人。如果从一早开始你就要忙个不停的话，那就更加需要一份营养均衡的健康早餐（咖啡、甜甜圈可不算在内）。数十年来的研究表明，早餐可以帮助你的身体开始一天的新陈代谢，减轻一天的饥饿感，降低胆固醇，更集中注意力，而且早餐很好吃，为什么很多选择不吃早餐，除了懒没别的。如果你和我们一样吃早餐，那说的就不是你。

　　4. Shower

　　晨浴

　　Sure, you can snag an extra 10 minutes or so in the comfort of your bed if you take a shower the night before, but besides waking up with the worst, most unmanageable hair imaginable, you’ll also be missing out on perks¹⁰ like improved circulation, loosening up of any phlegm that may have built up in your lungs overnight (that’s when it happens most!) and the pure wakefulness a morning shower provides. If you’re feeling particularly brave, try taking a cold shower, which amplifies¹¹ these benefits.

　　如果你晚上已经洗过澡，那么第二天早上你觉得理所当然可以多赖十分钟床。但是等你早上醒来看见镜子里面超级乱的头发。如果你不洗个澡的话，就享受不到，促进血液循环，清理肺部隔夜痰，和一整天的神清气爽了。而且如果你足够有勇气的话，一个冷水澡的效果会更好。

　　3. Get Up Early

　　早起

　　Doing a lot of the things on this list will not be possible if you’re literally¹² jumping out of bed at the last possible second, giving yourself just enough time to throw on some clothes and head to work. This is a surefire recipe for taking on stress before you’ve even sat down at your desk. By getting up early, you can avoid commute-related stress, enjoy your breakfast, make plans for your day and even get a few minutes to relax instead of frantically¹³ trying to get your stuff together so as not to get chewed out by your boss for being late.

　　如果你还是不拖到最后一刻不起来的话，那要完成这些建议是不可能的。你只会匆匆套上几件衣服然后直奔工作。在工作之前你就会感到时间窘迫带来的压力。相反，如果你能早起，你就可以避免交通的压力，好好享用一顿早餐，计划一天的事宜，甚至还能放松几分钟，而不是把所有的事情搞的一团乱麻，还被领导抱怨迟到。

　　2. Stretch

　　做拉伸运动

　　No, you don’t have to do an hour-long hot yoga class every morning (though it couldn’t hurt). Instead, we’re simply advocating a handful of simple stretches to help snap your body out of its slumber¹⁴. The benefits of a few early-morning stretches include improved blood flow to your muscles and your brain, which will help keep you from feeling groggy¹⁵ at your desk or incapable¹⁶ of concentrating on your work. Stretching regularly will also help you avoid pulling a muscle or quell¹⁷ an existing back pain by softening¹⁸ the muscles around your spine¹⁹. On top of that, it'll improve your circulation, which is good for all your vital organs. Ten minutes is all you need.Don't forget to also do some daily brain exercises to keep your neurons active.

　　在这里并不是建议你要每天造成做长时间的热瑜伽。而仅仅是一系列简单易学的动作来唤醒你的身体，可以让血液流向你的肌肉和大脑，减轻早晨的无力感，更好的集中精神工作。同时拉伸运动主要拉伸肌肉，通过放松脊椎附近肌肉来减轻背部肌肉的酸痛。最重要的是，拉伸还能加快血液循环，对你身体各个脏器都有好处。而且只需每天10分钟。不要忘了还可以做些脑力运动来为大脑保鲜。

　　1.Drink Water

　　喝水

　　You’ve heard it said a million times: Drink more water. If you’re wondering why this is such an enduring piece of advice, let us remind you. Drinking water first thing, on an empty stomach, helps purify your colon²⁰, which will make it easier to digest your meals throughout the day and will increase your body’s abilities to absorb nutrients²¹. Also, water will help you produce new blood cells, which will literally make you feel like a new person. Still not sold? Early-morning water consumption also boosts your metabolism, making it easier to lose weight. Not to mention, water helps you maintain a youthful appearance, can remedy or prevent dozens of conditions like the flu, kidney stones, heart disease, colon cancer, headaches and dehydration²² -- and it flushes nasty toxins²³ out of your body. If that’s not enough to make you chug a nice, cold glass of H2O every morning, then you deserve to be miserable²⁴.

　　你要多喝水，听到耳朵里面长茧了吧。如果你说干嘛这么没有创意，那让我再好好提醒你喝水的好处。空腹饮水可以帮助清洗大肠，帮助三餐消化，提升身体机能，更好吸收营养，帮助细胞再生，一言以蔽之，让你感觉重获新生。还不买账，那喝水还能加速新陈代谢，能够减肥，永葆青春。同时，饮水能够预防和缓解，包括流感，肾结石，心脏病，肠癌，头痛、脱水等十多种疾病，以及帮助排除体内脏物和毒物。还不听劝，那不管发生什么都是你咎由自取啦。

1 inevitably   

adv.不可避免地；必然发生地

参考例句：

• In the way you go on,you are inevitably coming apart.照你们这样下去，毫无疑问是会散伙的。
• Technological changes will inevitably lead to unemployment.技术变革必然会导致失业。

2 wreak   

v.发泄；报复

参考例句：

• She had a burning desire to wreak revenge.她复仇心切。
• Timid people always wreak their peevishness on the gentle.怯懦的人总是把满腹牢骚向温和的人发泄。

3 havoc   

n.大破坏，浩劫，大混乱，大杂乱

参考例句：

• The earthquake wreaked havoc on the city.地震对这个城市造成了大破坏。
• This concentration of airborne firepower wrought havoc with the enemy forces.这次机载火力的集中攻击给敌军造成很大破坏。

4 dealing   

n.经商方法，待人态度

参考例句：

• This store has an excellent reputation for fair dealing.该商店因买卖公道而享有极高的声誉。
• His fair dealing earned our confidence.他的诚实的行为获得我们的信任。

5 slumped   

大幅度下降，暴跌( slump的过去式和过去分词 )； 沉重或突然地落下[倒下]

参考例句：

• Sales have slumped this year. 今年销售量锐减。
• The driver was slumped exhausted over the wheel. 司机伏在方向盘上，疲惫得睡着了。

6 chatter   

vi.／n.喋喋不休；短促尖叫；(牙齿)打战

参考例句：

• Her continuous chatter vexes me.她的喋喋不休使我烦透了。
• I've had enough of their continual chatter.我已厌烦了他们喋喋不休的闲谈。

7 conscientious   

adj.审慎正直的，认真的，本着良心的

参考例句：

• He is a conscientious man and knows his job.他很认真负责，也很懂行。
• He is very conscientious in the performance of his duties.他非常认真地履行职责。

8 metabolism   

n.新陈代谢

参考例句：

• After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食，卡罗尔的新陈代谢完全紊乱了。
• All living matter undergoes a process of metabolism.生物都有新陈代谢。

9 cholesterol   

n.（U）胆固醇

参考例句：

• There is cholesterol in the cell of body.人体细胞里有胆固醇。
• They are determining the serum-protein and cholesterol levels.他们正在测定血清蛋白和胆固醇的浓度。

10 perks   

额外津贴，附带福利，外快( perk的名词复数 )

参考例句：

• Perks offered by the firm include a car and free health insurance. 公司给予的额外待遇包括一辆汽车和免费健康保险。
• Are there any perks that go with your job? 你的工作有什么津贴吗？

11 amplifies   

放大，扩大( amplify的第三人称单数 )； 增强； 详述

参考例句：

• Gain is the number of times the amplifier amplifies a signal. 增益就是放大器放大信号的倍数。
• Such panicky behaviour amplifies the impact of the Russian export ban. 这样的恐慌行为放大了俄罗斯小麦出口禁令的影响效应。

12 literally   

adv.照字面意义，逐字地；确实

参考例句：

• He translated the passage literally.他逐字逐句地翻译这段文字。
• Sometimes she would not sit down till she was literally faint.有时候，她不走到真正要昏厥了，决不肯坐下来。

13 frantically   

ad.发狂地, 发疯地

参考例句：

• He dashed frantically across the road. 他疯狂地跑过马路。
• She bid frantically for the old chair. 她发狂地喊出高价要买那把古老的椅子。

14 slumber   

n.睡眠，沉睡状态

参考例句：

• All the people in the hotels were wrapped in deep slumber.住在各旅馆里的人都已进入梦乡。
• Don't wake him from his slumber because he needs the rest.不要把他从睡眠中唤醒，因为他需要休息。

15 groggy   

adj.体弱的；不稳的

参考例句：

• The attack of flu left her feeling very groggy.她患流感后非常虚弱。
• She was groggy from surgery.她手术后的的情况依然很不稳定。

16 incapable   

adj.无能力的，不能做某事的

参考例句：

• He would be incapable of committing such a cruel deed.他不会做出这么残忍的事。
• Computers are incapable of creative thought.计算机不会创造性地思维。

17 quell   

v.压制，平息，减轻

参考例句：

• Soldiers were sent in to quell the riots.士兵们被派去平息骚乱。
• The armed force had to be called out to quell violence.不得不出动军队来镇压暴力行动。

18 softening   

变软，软化

参考例句：

• Her eyes, softening, caressed his face. 她的眼光变得很温柔了。它们不住地爱抚他的脸。 来自汉英文学 - 家（1-26） - 家（1-26）
• He might think my brain was softening or something of the kind. 他也许会觉得我婆婆妈妈的，已经成了个软心肠的人了。

19 spine   

n.脊柱，脊椎；(动植物的)刺；书脊

参考例句：

• He broke his spine in a fall from a horse.他从马上跌下摔断了脊梁骨。
• His spine developed a slight curve.他的脊柱有点弯曲。

20 colon   

n.冒号，结肠，直肠

参考例句：

• Here,too,the colon must be followed by a dash.这里也是一样，应当在冒号后加破折号。
• The colon is the locus of a large concentration of bacteria.结肠是大浓度的细菌所在地。

21 nutrients   

n.（食品或化学品）营养物，营养品( nutrient的名词复数 )

参考例句：

• a lack of essential nutrients 基本营养的缺乏
• Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》

22 dehydration   

n.脱水，干燥

参考例句：

• He died from severe dehydration.他死于严重脱水。
• The eyes are often retracted from dehydration.眼睛常因脱水而凹陷。

23 toxins   

n.毒素( toxin的名词复数 )

参考例句：

• The seas have been used as a receptacle for a range of industrial toxins. 海洋成了各种有毒工业废料的大容器。
• Most toxins are naturally excreted from the body. 大部分毒素被自然排出体外。 来自《简明英汉词典》

24 miserable   

adj.悲惨的，痛苦的；可怜的，糟糕的

参考例句：

• It was miserable of you to make fun of him.你取笑他，这是可耻的。
• Her past life was miserable.她过去的生活很苦。