1、Unit 3 :Healthy Lifestyle The greatest wealth is health-Virgil 健康是最大的财富。 HABITS FOR A HEALTHY LIFESTYLE 养成健康的生活习惯养成健康的生活习惯 As teenagers grow up, they become more independent and start making their own decisions. However, during this period, it can be easy for some of them to form bad habits. These b
2、ad habits, if left unchecked, could lead to more serious ones when they become adults. For example, some of them may become involved in tobacco or alcohol abuse, which can lead to physical and mental health problems. To prevent harmful habits like these from dominating a teenagers life is essential.
3、 They must learn to recognise bad habits early and make appropriate changes. 随着青少年的成长，他们变得更加独立，开始自己做决定。然而在这段时间里， 他们中的一些人很容易养成坏习惯。这些坏习惯如果不加以控制，可能会导致他们长 大后有更严重的坏习惯。例如，有些青少年可能会沉溺于吸烟或酗酒而不能自拔，这 会造成生理或心理健康问题。防止像这样的有害习惯支配青少年的生活是至关重要的， 他们必须学会及早发现坏习惯，并做出恰当的改变。 To change bad habits is never easy, even with ma
4、ny attempts. There is a famous saying based on the philosophy of Aristotle: We are what we repeatedly do. In many ways, our lifestyle is the sum of choices we have made. We make a choice to do something, and then we repeat it over and over again. Soon that choice becomes automatic and forms a habit
5、that is much harder to change. The good news is that we can change, if we understand how habits work. 改变坏习惯从来都不容易，即使尝试了很多次。有一条基于亚里士多德哲学思想 的著名谚语说道：“重复的行为造就了我们。”在很多方面，我们的生活方式是我们做 出的选择的总和。我们选择做某事，然后一遍又一遍的重复它，很快，那种选择就会 自动形成一种更加难改变的习惯。好消息是我们可以改变，如果我们了解习惯是如何 运作的。 According to modern psychology, we must fi
6、rst learn about the habit cycle, which works like this: 根据现代心理学，我们必须首先了解“习惯周期”，其工作原理如下： *Firstly, there is a cue, an action, event, or situation that acts as a signal to do something. 首先，有一个“提示”，即充当做某事信号的动作、事件或情况。 *Secondly, there is a routine , the regular action you take in response to the cue.其 次
7、，有一个“惯例”，即回应该“提示”你经常采取的行动。 *Thirdly, there is the reward, the good thing or feeling we get from the routine. 第三，有一个“奖励”，即我们从该“惯例”中得到的好东西或感觉。 For example, when we feel unhappy (cue), we eat lots of unhealthy snacks (routine), which makes us feel happy (reward). The reward makes us much more likely to
8、 continue the cycle, and the bad habit of relying on unhealthy snacks is formed. 例如，当我们感到不快乐时（提示)，我们就吃很多不健康的零食（惯例），这让 我们感到快乐（奖励）。奖励使我们更有可能继续这个循环，依赖不健康零食的坏习 惯也就形成了。 To facilitate a positive change in our bad habits, we must first examine our bad habit cycles and then try to adapt them. We can do this
9、 by combining the information from our habit cycles with our own positive ideas. For example, we could try to replace a negative routine with something more positive. So, when we feel unhappy again(cue), rather than eat snacks, we could listen to some of our favourite music instead(routine), which w
10、ill make us feel relaxed (reward). Aside from changing bad habits, we can also use the habit cycle to create good habits. For example, when we come to an escalator(cue), our normal routine is to ride it, but we could change this routine into something more positive by taking the stairs instead. 想要促使
11、坏习惯朝着积极的方向转化，我们必须首先审视自己的坏习惯循环，然 后尽力去调整。我们可以通过把来自习惯周期的信息与我们自己的积极想法相结合来 做到这一点。例如，我们可以尽量做一些更积极的事情来代替消极的习惯，所以，当 我们再次感到不开心时(提示），不要去吃零食，相反我们可以听一些我们喜欢的音乐 （惯例），这会让我们感到放松（奖励）。除了改变坏习惯，我们还可以利用习惯周 期来养成好习惯。例如，当我们遇到电动扶梯（提示）时，我们通常的做法是乘坐电 动扶梯，但我们可以通过爬楼梯来改变这种惯例，使之变得更加积极。 Many of us try to change bad habits quickly,
12、and if we are not successful straight away, we often become pessimistic and give up. In fact, the most successful way to change is not suddenly, but over a period of time. As the Chinese philosopher Lao Zi wrote, A journey of a thousand miles begins with a single step. One step seems small, but it i
13、s essential. To reach the goal of change, a person must show some discipline and repeatedly take many small steps. After all, it is not easy to break bad habits. 我们中有许多人都试图迅速改变坏习惯，如果我们不能马上成功，我们往往会变 得悲观而放弃。事实上，最成功的改变不是一蹴而就的，而是要经过一段时间的。正 如中国哲学家老子所言：“千里之行，始于足下。” 一步看似渺小，却是必不可少。为 了达到改变的目标，人必须表现出一定的自制力，并不
14、断地迈出许多小步。毕竟，改 掉坏习惯并不容易。 For young people, there is plenty of time to change bad habits. However, there is no magic pill or delete button that will help you; you have to think about your bad habits and decide on some changes. You have the power to build a happy and healthy life full of good habits! 对
15、于年轻人来说，仍有足够的时间去改变坏习惯。然而，没有“神奇药丸”或删除 按钮可以帮助你；你必须考虑一下你的坏习惯，并决定做出一些改变。你有能力建立 一个充满良好习惯的快乐而健康的生活！ Reading for Writing Dear Editor, 亲爱的编辑， After I attended your summer camp about health and lifestyle choices, I realised I hardly ever felt well, either physically or mentally. I often felt sleepy and dizzy,
16、 and lacked passion. Most worrying, though, I got the flu easily and experienced many toothaches, too. 在我参加了你们关于健康和生活方式选择的夏令营后，我意识到我几乎感觉不到 身体或心理的健康了。我经常感到困倦和头晕，也缺乏激情。最让我担心的是，我很 容易得流感，还经历了多次的牙痛。 At the end of the camp I heard , Change the world by changing yourself. This stimulated my motivation. A d
17、entist once examined me and told me that too much sugar in my meals had damaged my teeth and health. I made up my mind to change two things in my life: to eat nothing with sugar and to exercise regularly. 在夏令营结束时，我听说：“通过改变自己来改变世界。” 这激发了我的动力。有 一次，一位牙医给我做了检查，他告诉我，我吃的饭里糖太多，已经损害了我的牙齿 和健康。我下定决心改变我的生活中的两件
18、事：吃不含糖的食物、定期锻炼。 After that I stopped buying all the sweets, biscuits, and sugary drinks that I used to have every day. Whenever I went out with friends. I brought snacks from home, things that didnt have any added sugar: fruit, nuts, dried meat, etc. 从那以后，我不再买以前每天吃的所有糖果、饼干和含糖饮料。每当我和朋友出 去的时候，我都会从家里带一
19、些零食，一些没有添加任何糖分的东西：水果、坚果、 肉干等等。 My exercise was very simple: I went outside every day for at least 30 minutes and did something active. Sometimes I played table tennis or badminton with my cousins. Other times I jumped on my skateboard and rode around my neighbourhood, or just took a long walk. 我的锻炼很
20、简单：我每天至少出去 30 分钟，做一些活动。有时我和堂兄弟姐妹打 打乒乓球或羽毛球，其他时间我跳上滑板，在我的社区转悠，或只是走很长一段路。 The results have been fantastic. I feel more dynamic and stronger than ever, in both body and mind.I sleep soundly at night now. I no longer suffer from a flu virus or toothaches either. Best of all, in my opinion, is how I feel
21、 about myself. I feel like Im in control of my own life. To make choices about myself is within my own power. I CAN change myself. I just need to try. 结果非常好。我感到身体和精神都比以前更富有活力，更加强健。我现在晚上睡 得很香，也不再受流感病毒或牙痛的折磨了。在我看来，最棒的是我对自己的感觉。 我觉得我能掌控自己的生活。对自己做出选择是我力所能及的，我可以改变自己，我 只需要去尝试。 Yours truly,Wang Lu 敬启，王露 Dea
22、r Editor, 亲爱的编辑， As I took part in the summer camp about personal life choices, I started to analyse my choices, especially what I did to relax and how it was affecting my whole life. 当我参加了关于个人生活选择的夏令营时，我开始分析我的选择，尤其是为了放 松而做的事情，以及它是如何影响我的整个生活的 After starting high school, I felt stressed out and alway
23、s relaxed by playing computer games. I got so absorbed that I played the games day and night. Playing was fun, but I felt even more worn out afterwards! So after the camp, I realised that it was very, very important to adjust my lifestyle. I decided to take control of my life and find other ways to
24、relax. 在开始上高中以后，我感到焦虑不安，总是通过打电脑游戏来放松自己。我太投 入了，日日夜夜都在打游戏。打游戏很开心，但后来我甚至觉得更累了！所以在夏令 营结束后，我意识到调整我的生活方式是非常非常重要的。我决定掌控自己的生活， 找到其他放松的方式。 It was a big struggle not to join my friends in playing online games as Im mad for them. However, I realised that to succeed in quitting, I had to replace it with somethi
25、ng else. So I thought about what to try. Rock climbing, bowling, watching comedies, and playing basketball were the things I thought of doing instead. 当我为游戏疯狂的时候，很难不加入我的朋友们一起玩网络游戏。然而，我知道 到要想成功戒掉(游戏)，必须做些其他事情来替代它，所以我想什么东西可以尝试。攀 岩、打保龄球、看喜剧和打篮球就是我想代替游戏的事情。 Now my dad and I go rock climbing together mon
26、thly! It has enhanced the quality of my life, improving my health and increasing my happiness. I get refreshed through climbing, spend more time with my dad, and get to meet new friends. 现在我和爸爸每个月都一起去攀岩！他提高了我的生活质量，改善了我的健康， 增加了我的快乐。通过攀岩，我变得神清气爽，有更多的时间和爸爸在一起，还能认 识新朋友。 After six months of trying out ne
27、w ways of relaxing, I feel much more energetic. I feel that I can change myself for the better. And if thats true for me, then it might truly be possible to change the world for the better. As Gandhi said, Be the change you want to see in the world. 尝试新的放松方式六个月后，我感到精力更加充沛了。我觉得我可以让自己变得 更好。如果这对我来说是真的，那么有可能把世界变得更好也是真的。正如甘地所言： “欲变世界，先变其身。” Sincerely,George Fielding 真诚地，乔治 菲尔丁
