The Recipe for Student Success – Ingredient Three : Great Health
成功学生的秘诀——要素三：健康
Whenever I fill in a form that asks for my occupation, the answer I always put is ‘student’. That’s because being a student is a full time job. Unlike a ‘real job’ where you do what you’re paid for within set hours, as a student from the moment I wake up to the moment I go to bed almost everything I do is somehow related somehow to university.
每当我填那些问我是什么职业的表格时，我的答案一直是“学生”。真正的工作只在工作时间付你薪水，你只会在工作时间找到对自己的认同感。而学生是一项全日制的工作，当一个学生，从我早晨醒来到晚上睡觉的时间内，我觉得我就是一个彻头彻尾的学生。
My job as a student comes with a job description. Part of my job as a student is to socialize, to make friends and connections with dorm-mates, course-mates and professors. Another requirement is being frugal, (depending on your financial circumstances) since most students don’t have piles of money under their beds. Finally, it is also my job as a student to do all of the assignments and reading and attend of lectures and so on. These requirements can create pitfalls that keep me from being as healthy as possible.
在学生这个职业里，我其中一项任务就是去社交，结交朋友、加强自己同室友、同学以及教授的联系。另一项任务是保持节俭（取决于你的财务现状），因为我们大多数人都不是富家子弟。最后一项任务是去听课、做作业等等。在完成这些任务的过程中，我有可能丢掉自己的健康。
obstacles to great health
健康的拦路虎
1. Drinking too much. For some reason, it has become a cultural rule that the best way to make friends is to have a drink with them. Personally, I am not opposed to this, and actually I think it’s a great way to bond with people. However, I do think there is a line between just a social ‘drink’ and a social ‘binge’. Of course, there are some special nights where it’s sometimes nice to drink ourselves silly, but most of the time is that really necessary? There was once a time when I would have gone past the line far enough that I would barely remember the entire night. Looking back at it now, not only was that extremely dangerous, as well as expensive, I probably would have had way more fun if I knew what I was doing and perhaps didn’t make such a moron of myself.
1、滥酒： 要想结交朋友最好的办法就是和他喝一杯，这种看法出于某些原因已经变成一种约定俗成的东西。然而，我认为为了应酬而喝酒和酗酒还是有别的。当然，有些时候比如我们失恋了，借酒消愁。但大多数情况下，喝太多酒真的是必要的吗？以前有些时候，我一晚上喝得烂醉如泥，意识模糊。现在回想起来，那样做既危险又浪费，要是我清楚这点的话，我愿意把钱花在更有意义的事情上，也不会像个傻瓜一样了。
2. Giving into peer-pressure. Now, this may sound like something we were told not to do in high school, but unfortunately I still see it happening at college level. It may be disguised as a ‘suggestion’ or whatnot, but it is what it is. Sometimes when we’re trying to impress people, we do what they say against our better judgement. I’m all for the ‘try-everything-once’ mantra, but for me there are just a few things that are a little too risky, and I don’t think I’ll gain much ‘experience’ from trying them anyway.
2、屈服于来自同辈的压力：不要屈服于来自同学的压力，也许是我们高中经常听到的，但不幸的是为此种压力所扰在大学时也经常发生。尽管说它是一个“建议”或是“不要做什么”有点迷惑性，但不改变其实质。有些时候当我们想办法去打动某人时，我们会做些我们觉得更明智而他人觉得异乎寻常的东西。我虽然是“每件事情都试一遍”这句口头禅的拥护者，但有些事情还是有一点点过于冒险。我不认为去试试这些事情会有什么收获。【这段话完全不理解它的含义，欢迎有智之士指点，译者将不甚感激。】
3. Buying cheap food. I can’t speak for everyone here but I would say I fit into the usual ‘student’ financial bracket if there is such a thing. I’m not exactly loaded, but I’m not struggling either. There shouldn’t be much reason for me to skimp on food, even though it is tempting. The cheapest food, especially cheap meals, most of the time aren’t good for you. They are filled with additives and flavourings to make up for their lack of real taste and nutrition.
3、买便宜的食物：我不是完全不考虑那些生活条件艰苦的同学，我的经济条件也很一般。就算那些看起来很可口的便宜食物，我们也不应该在这上面贪便宜。那些非常便宜的食物，特别是便宜的饭菜，大多数时候都是对你不利的。它们里面添加了大量添加剂以弥补它们真实营养和口味的缺失。
4. Not cooking at home. Every now and again there comes a time when you are absolutely swamped with work and you just don’t have time. Occasionally ordering a take-out is fine, but having three or four a week is bordering on lazy. Not cooking at home is a pitfall to good health because unless you’re ordering salads etc. it’s unlikely that what you get in a polystyrene box is good for you.
4、不在家吃饭： 有的时候，你也许事务缠身，没有时间坐下来好好吃顿饭。偶尔点份外卖也未尝不可，但每周点三四次就等于你懒惰了。不在家吃饭对健康而言是一个巨大的隐患——除非你点的是沙拉之类的食物。总之，外卖盒里的东西不会对你的身体有益的。
Most of these pitfalls can be helped. Almost all of these aren’t forced on you, you can choose the better alternative if you want to. All you need is a little willpower plus the want to be a healthier, more productive and happier person.
这些隐患大多数都是可以消除的。它们都不是你必须要承受的，如果你愿意你完全可以做更好的选择。你所需要的只是一点毅力再加上你想成为一个更加健康、活力、快乐的人的意愿。
3 ways to great health
健康的助推器
1. Get enough sleep. Getting enough sleep is crucial to your success as a student. Even a 20 minute nap will boost your concentration and therefore your understanding and retention levels. At night, try to calm your mind down before going to bed by doing some meditation or light stretches. Alternatively, drink a cup of camomile tea or listen to some soothing music. Make sure you’ve packed everything you needed for the next day so that you’re not tossing an turning at night in the vain hope you’ll remember to grab something in the morning. Try to go to bed at the same time every night, even if you only have an afternoon lecture the next day. By maintaining a routine, your body will be able to relax easier when it comes to bedtime and you’ll be able to sleep deeper and wake up feeling more refreshed.
1、充足的睡眠 ：拥有充足的睡眠对你的成功至关重要。就算只是打20分钟的小盹也会使你精力倍增。在晚上睡觉之前，平静下来，做些冥想和轻轻的舒展运动。你也可以喝一杯甘菊茶，或者听点轻音乐。确定你已经准备好第二天要用的东西，这样你就不会总想着明早起来的时候要记住拿哪样东西，而因此辗转难眠。尽量做到每天按时入睡，就算你第二天上午没事，也不要因此而晚睡。按时作息的话，你该睡觉时就能轻易入睡，睡得也更香，清晨醒来也会更有精神。
2. Eat a minimalist diet. A minimalist diet doesn’t mean you don’t eat much. It means that instead of choosing processed ready meals or fatty takeaways, replace them with fresh and simple ingredients in a home-made dish. A lot of minimalist recipes only require a few minutes to prepare. Even the cooking process is quick and minimal, such as just steaming or quickly boiling, which means that it shouldn’t take you a lot of time to prepare even the most satisfying meals. A minimalist diet can also save you money, especially if you spend a few bucks each week on junk food. On top of that, it can help you boost your concentration and energy levels throughout the day.
2、吃简单的饭菜：吃得简单并不是说你不怎么吃东西。而是说去吃那些新鲜而又简单的家常菜，而不是那些加工好的熟食或是油腻的外卖。大多数家常菜只需要几分钟就可以做好。尽管做这种菜的过程快速而简单，比如只是蒸一下或是很快的煮一下。这些食物却可以很好吃，也需要花太多时间去准备。吃简单的饭菜也可以帮你节省钱，比你每周花好几美元去吃垃圾食品要好得多。除此之外，吃这些东西会使你一天都活力充沛。
3. Plan exercise time and do it. Eating healthily is only half of the battle. The other half is exercising, and there’s no getting away from it. Student life means that your body can spend hours at a time sitting at a desk. If you don’t really do any exercise, don’t start out with something extreme like jogging everyday. Instead, just take a walk or do some stretches. Schedule time out to do exercise and actually do it. If you can’t find the time to fit it in, don’t give up. There are many exercises you can do even whilst at your desk. You don’t have to aim to have a model’s body or to be able to run a marathon. Just getting your heart pumped a little releases happy hormones which will lift your mood and make you more willing and able to learn.
3、为锻炼留出时间： 吃得健康只是好的身体的一半。另一半就是运动，运动是不能省略的。学生生活意味着你要花数小时的时间坐着不动。如果你平时完全不运动，不要一开始就去尝试慢跑。而应该多走下路，做些伸展锻炼。为锻炼制定计划，而且要真正去做。如果你觉得没时间，不要放弃。很多锻炼你在桌边都可以做。你也不要想一定要把自己打造成模特身材，或是要强健得能去跑马拉松。你只用使自己的心跳加下速，让身体释放使你快乐的荷尔蒙，你的情绪便能提升，你也许会因此更爱学习。
Depending on your academic course, you could have it easy. You could have a few days off a week, long weekends and generous deadlines. Or you could be on the other end of the spectrum, the one with library marathons and late-night cramming. Either way (or if you’re somewhere in between) it’s easy for your mind to be full about your job as a student, instead of thinking about what you are apart from that.
不管你学习繁重还是轻松，你都可以很轻易地找到合适的锻炼方法。你每周有充裕的时间，宽松的安排。或者你忙于奔波，每天泡图书馆，每晚和书本奋战到底。两种情况下（或者你是介于两者之间），你都可以既锻炼又不影响学习。
Above the outer label, you are a human being, with a real body that hopes and dreams. But without your body, can you accomplish those dreams? You may not want to be a pro-star athlete, but essentially in order for you to achieve your best, your body needs to be at it’s best. Without it being at optimum levels, it becomes something that can hinder your potential. Think about any time when you didn’t get enough sleep, your body probably felt tired and you might have found it difficult to concentrate. Because you didn’t take care of it, your body stopped you from doing your best. Take good care of your body, and it will take care of you.
不管你是学生还是其他什么，你首先是一个人，一副拥有希望和梦想的躯体。如果没有身体作支撑，你还能完成那些梦想吗？你也许并不想成为一个职业运动明星，但实际上你要想做到最好，首先你的身体要达到它的最佳状态。如果不能，你的身体就会成为你发挥潜能的阻碍。想想你睡眠不足时，你身体那种疲倦感和难以集中经精力的感觉。因为你没有好好对待自己的身体，你的身体也不会让你做到最好。好好照顾你的身体，它也会好好回报你。
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