The New Year is not only a time for reflection, but also a great time to decide what you would like the coming year to look like. If you want a happy and healthy 2017, both your heart and mind need to play their part. Resolutions are a great way to create aspirations, however in order for them to become a reality, they need to be meaningful to you. Here are our top tips to keep you motivated towards a happy and healthy 2017, so you can turn your resolutions into a reality.
元旦不仅仅是一个反思的时刻，更是一个思考新年计划的时刻。如果你想拥有一个快乐健康的2017，那么你的心灵和头脑都需要发挥它们各自的作用。下定决心是完成心愿的开始，如何将它们变成现实，便将需要更多的思考。在这里我们仅提供一些建议可以让您在2017年中将您的心愿变成现实。
1. Write,write, write!
写，写，写！
Once you know your goals, write them down. Place them somewhere special where you can refer back to them throughout the year. Re-reading your goals throughout the year reminds you of your intentions and ensures you are heading in the intended direction.
一旦你确定了目标，把它写下来。将它们放在醒目的位置，这样您可以在一年中随时的看到它们。通过经常的重复阅读来提请您当初订下的目标，并确保您正在朝着正确的方向前进。
2. Reduce stress
减压
Engaging in conversation with friends and family not only increases sociability, but does wonders for your mental health. Talking situations through can create clarity and provide a sense of security; the more you share your experiences, the more you realise you are not alone! If communication isn’t your strong point, begin by writing things down; identify one stressor at a time and focus on finding a solution. Remember to focus on what you can change; what is outside your control needs to be written down and crossed out.
多与朋友和家人交谈，不仅有助于增加社交能力，还会对您的心理健康有帮助。交谈可以让您的思路更加清晰并且得到安全感；将您的经验与他人分享的越多，您越可以意识到在前进的道路中您不是孤独的。如果语言沟通并不是你的强项，那么将它们写下来；每找到一个压力源，就专注于它并找到解决方法。记住将您的努力重心放在那些你可以改变的，而那些不是你可以左右的事情，在将它们写下之后就可以抛之脑后了。
3. Say yes, and no
如何说“是”和“不”
It is important to take opportunities as they arise ,however it is just as important to take time to consider each situation. Will this opportunity be the best use of your time? Will it make you feel good? We all need to learn to say no, even if it means disappointing others, you should never feel bad for putting your health first.
在机遇来临之时采取行动是十分重要的，然而在不同情况下做出冷静的分析也同为重要。这个机遇是否是您最好的选择？它会让你感觉到愉悦么？我们都需要学会说不，即使它会让其他人感到失望，也永远不要为将身体健康放到第一位而感到羞耻。
4. Drink more water, everyday
每天多喝水
Water plays an essential role in the body, transporting nutrients, facilitating detoxification and improving mental concentration. Our body is made up of 60% water, and so it is essential you drink enough each day. Work out how much water you should be drinking by calculating 0.33 litres pe rkg of your body weight (i.e. 0.33 x 75kg = 2.5 litres)
Top tip: Add a pinch of Himalayan sea salt to your bottle of water to restore electrolytes and ensure what you drink stays in your body.
水在身体中起到重要作用，运送营养，促进排毒并可以帮助精神集中。我们的身体60%是由水组成的，所以每天补充足够的水分是至关重要的。通过计算水摄取量公式，每公斤体重需要补充0.33升水分（例如0.33升 x 75公斤=2.5升），确保每天摄取足够量的水分。
重要提示：在您的水瓶中添加少量的喜马拉雅海盐，以恢复电解质，帮助您补充的水分留在体内。
5. Eat mindfully
注意饮食
It can be difficult to make good choices when you are short on time but preparation is key. Consuming whole food nourishes the mind and body and is the most basic way to demonstrate self-respect. Take time to chew your food and ensure you have no other distractions. This is not only bette rfor digestion but helps you to relax, so your body can store the right nutrients appropriately. Be prepared this year and watch it positively impact your health.
在繁忙之后如何兼顾饮食便成为了一件困难的事情。如何选择可以满足身心营养需求的食物，是自我尊重的最基本体现方式。在进食时细嚼慢咽并确保没有在为其他的事情而分心。这不仅仅有助于消化，也可以帮助您身心得到放松，并帮助身体摄取和储存适量的营养成分。在新的一年中开始尝试，便可看到它对您的健康产生的积极影响。
6. Move your body
动起来
Whether your New Year’s resolution is to slim down or not, ensure you are exercising for at least 30 minutes each day; your mind and body will thank you. If you are unable to find time in your schedule, research shows that breaking exercise into 10-minute sessions can be just as effective. Make the most of the long summer days and walk to work, go for a walk during your lunch hour or if you have a long day at work, do exercises at your desk. Increase your motivation for exercise by pairing up with a friend and exploring some of our beautiful natural spaces.
无论您的新年愿望是减肥与否，每天运动30分钟，您的心灵和身体都会给您积极的反馈。如果您不能在您的日程安排中找到如此长的空闲时间，研究表明，将它分成若干10分钟的锻炼同样有效。充分利用夏天美好的气候，步行上班，或在午餐后散步；又或者在漫长的工作日中在您的办公桌前做些练习运动。通过与朋友分享，增加运动的动力，并可以探索我们身边美丽的社区公园。
7. Add essential supplements
补充营养品
Keep your health in check with our favourite essential supplements. Try fish oil to increase mental clarity and heart health, magnesium to increase energy levels and for better night’s sleep, and chlorophyll to alkaline and revitalise your body.
通过服用我们畅销的营养品来补充您的健康所需。鱼油可以帮助思维敏捷和促进心脏健康，镁可以促进精力充沛并改善睡眠质量，叶绿素可以帮助净化身体。
8. Get 8 hours of sleep
保证8小时睡眠
Do you struggle to go to sleep? It could be your device that is causing disruptions. From the moment we wake up, to the moment we go to sleep, our phones and devices demand our attention, however using ou rdevices up to 90 minutes before we go to bed can impair our natural sleep-wake cycle. For the new year ahead, leave the phone outside the bedroom and create a rule; no blue light after 9pm. Purchase an alarm clock and if possible, leave your curtains open and rise with the sun.
您有失眠的困扰么？这可能是由电器所影响的。从我们醒的那一刻到我们入睡前的那一刻，我们无时无刻不被手机或其它便携式设备所打扰，然而在入睡前使用90分钟这些设备就会对我们的睡眠造成影响。在新的一年里养成一个新的习惯，将手机放在卧室外面；九点之后不再使用任何电子设备。购买一个真正的闹钟，如果有可能不要拉上您的窗帘，尝试日出而作。
9. Take time to breathe
深呼吸
If you are feeling stressed, anxious or simply need a moment, take some deep breaths and try the 4-6-8 method. Inhale quietly through your nose for a mental count of 4, hold your breath for a count of 6 and exhale completely through your mouth for a count of 8. This can be done anytime, anywhere and no one will know what you are doing. This is great for clearing your thoughts and re-focussing yourself; you will be surprised at the calming effect it has.
如果您感到压力过大，焦虑不安或者只是想休息片刻，深吸一口气，尝试4-6-8的方式。通过鼻子静静的吸气4秒，憋气6秒，再呼气8秒。您可以在任何时间任何地点进行这项运动，最重要的您并不会那样的引人注目。这是一个放空并重新聚焦的好方法，您会对它的镇定效果而感到惊讶。
9. Nourish your year
新年新气象
We know that people are happier and even live longer when they do things that nourish their soul. Spend time thinking about what areas of your life may need extra nourishment and how you can achieve that. Yoga, practising mindfulness, or learning to meditate are great ways to add balance into your day. Instead of reading through your Facebook feed, replace this with sitting or meditating; it may take some time to get used to, but it will soon be a new habit you’ll love.
我们知道通过心灵的净化人们会更快乐并且长寿。花些时间思考人生中哪些还需要改进并找到解决方法。在日程中添加瑜伽，练习正念或学习冥想都是不错的好方法。请用阅读一本书或冥想代替浏览Facebook fee (脸书订阅)；这可能需要一些时间去习惯，但不久之后您便会喜欢上它。
The New Year gives plenty of momentum to be the best version of ourselves; harness your enthusiasm at this time. New beginnings are about new achievements, experiences and enjoying the journey along the way. Don't let 2017 pass you by, you are in control of what your 2017 will look like and so begin reflecting, start writing and enjoy what the year has to bring.
新年伊始给改善我们自己带来巨大的动力；要充分的运用这份热情。新的开始意味着新的目标，经验和尝试途中的种种。不要让2017年在碌碌无为中溜走，你可以决定2017年将会是什么样子的，所以开始反思，记录和新的一年将带给我们的一切。
Happy New Years, from the team at Good Health.
新年快乐，来自好健康团队
Have a great 2017!
祝您有个愉快的2017!
