Why? Because many times, when creating new habits, we forget two important things...we forget to (1) make time for the new habits we want to incorporate and (2) take it step by step.
，在我们培养新习惯时，忘记了两个最重要的事情：我们忘记了要为习惯的养成提供时间，并要循序渐进。
The thing is, we already live in a 24/7 world and if you stop and think about it, how much “spare time” do you really have these days?
问题是，我们已经生活在了一个7天——24小时的世界了，如果要停下来去思考这些问题，你真正能有多少“闲暇时间”呢？
Adding one more thing – especially a new habit – can feel overwhelming, to say the least. So we’re going to suggest that you skip the idea of a “New Year’s resolution” and instead, focus on some healthy habits that will have you feeling your best for a lifetime. But here’s the key...every time you add any one of these habits, you must eliminate a habit that isn’t serving you (or not adding to the quality of your life).
退一步说，增加一件事——尤其是一个新的习惯——会让人有一种压迫感。所以，我们要向你建议去除“新年计划”的观念，而是集中于那些能让于一生愉悦的好习惯。但是，关键是……每增加其中一个习惯，你就必须去除一个对你无用的习惯（否则就不会提升你的生活质量）。
Here’s how to start cultivating our top 5 feel good habits:
这里是如何开始培养我们的5个习惯：
1. Develop an attitude of gratitude – You’ve probably heard that a healthy mind will help to create a healthy body. Well, science has shown that gratitude has one of the strongest links with mental health compared to other personality variables.1
学会感恩 ——你应该听过这样一句话：健康的心态可以塑造健康的体魄。是的，科学已经证明，与其他人格变量相比，感恩之情与心理健康关联最为紧密。
Studies also show that people who practice gratitude on a regular basis feel more optimistic, determined, energized, and less stressed . They begin to exercise more regularly and make more progress toward personal goals.2
研究还发现，经常感恩的人会更加乐观、坚定和有活力，感到的压力会更小。他们开始更经常的练习，也在向个人目标的前进中取得了更多的成绩。
An attitude of gratitude provides a solid foundation that can support growth in other areas of your life. And if you understand the Law of Attraction, then you know that the more grateful you are, the more you get to be grateful about!
感恩之情可以为你人生中其他领域的发展提供坚实的支撑。如果你了解吸引力定律的话，那么你就会知道你的感激越多，别人对你的感激就越多。
Making it a lasting habit : Think about what you are grateful about each day – anyone could fit that into a busy schedule! Or take action by keeping a Gratitude Journal. Write weekly notes of appreciation to people that bring joy to your life or placing sticky notes of thanks around your work or living space. Forget sheep, count your blessings as you ease yourself to sleep each night!
使之成为长久的习惯 ：每天都想想那些让你感激的事——再忙每个人也能做到。或者坚持写感激日记。每周都记下对给你的生活带来快乐的人的感激，或者把感激的便签贴在你的旁边。每天晚上睡不着时，不要数羊了，数数你的祝福。
2. Reduce your sugar intake – Nourish your body with foods that will support your overall health. Sugar is addictive, lowers your immunity, contributes to candida infections, robs your body of energy, and can pack on needless pounds.
减少糖的摄入 ——食物为你的身体提供营养，为你的全面健康提供保证。但糖使人上瘾，降低免疫力，引起念珠菌感染，消耗身体能量，增加不必要的体重。
Making it a lasting habit: Adding fermented foods and drinks to your diet can help eliminate your cravings for sugar and processed foods.
使之成为长久的习惯： 在你的食谱中加入发酵食物和饮料，这有助于减少你对糖和腌制食品的依赖。
But there’s no need to give up the sweet taste, just because you’re giving up sugar! Stock up on the healthy alternatives to sugar, like all-natural, zero calorie Stevia. A few drops of Stevia added to your favorite herbal tea or a glass of water with fresh squeezed lemon (for a healthier lemonade) can satisfy your sweet tooth AND re-hydrate your body to reduce cravings. To learn how to use Stevia instead of sugar, read The Stevia Cookbook, by Donna Gates.
但是没有必要放弃甜味，因为你要放弃的只是糖！买一些健康的糖的替代品，如纯天然、零热量的甜菊糖。向你最爱的花草茶，或是一杯放有新鲜压榨的柠檬（柠檬水更健康）的水中，只需加入几滴甜菊糖，就可以满足你对甜味的需求，并且为你的身体补水，降低（对糖的）需要。了解更多如何用甜菊糖代替糖，请看唐娜·盖茨（Donna Gates）的甜菊糖食谱（The Stevia Cookbook）。
Is your sweet tooth making it too hard to give up sugar? Satisfy your sweet tooth with all-natural, zero calorie Stevia instead! Stevia is a safe natural sweetener that doesn’t spike your blood sugar and better yet, it’s 300 times sweeter than sugar, so you only need a few drops. And unlike sugar, Stevia is not addictive, so you can enjoy the sweet taste without setting up a vicious cycle of cravings.
是不是放弃糖很难？那就吃纯天然并且零热量的甜菊糖来代替吧！甜菊糖是一种安全、天然的甜味剂，不会使你的血糖增高，更好的是，它的甜度是蔗糖的300倍，所以只需几滴就足够了。并且，和糖不一样，甜菊糖不会成瘾，所以你可以安心享受甜味。
3. Eat more vegetables – Vegetables are nature's most perfect foods and are also the most abundant foods on earth. They are alkaline-forming, a great source of fiber, and rich with the vitamins, minerals, and anti-oxidants needed to heal your body.
3 多吃蔬菜——蔬菜是自然界最完美的食物，也是地球上最丰富的食物。蔬菜含碱，这是纤维的主要来源，并且富含维生素、矿物质和恢复身体所需的抗氧化剂。
Making it a lasting habit: Discover the 9 Healthiest Winter Vegetables in your grocery store. Post the benefits of your favourite veggies on your fridge. Become fascinated with Seaweeds and Sea Vegetables. Experiment with a new recipe each week. Make vegetable soups (and try them for breakfast!). Start your day with a Good Morning Greens Smoothie.
使之成为长久的习惯： 在食杂店里发现9种最健康的冬季蔬菜(Healthiest Winter Vegetables) 。把你最爱的蔬菜的益处贴在冰箱上。热爱海藻和海洋蔬菜(Seaweeds and Sea Vegetables)。每周尝试一份新食谱。煮蔬菜汤（早餐食用！）。以一份早上好绿色冰沙(Good Morning Greens Smoothie)开始你的一天。
Walking, Yoga, Rebounding, stretching, dancing around your kitchen... What stirs you into motion? There are hundreds of activities that will improve your health as you move your body. Find an activity that you truly enjoy and get moving! Your body (and mind) will appreciate it.
散步，瑜珈，蹦跳（Rebounding），伸展，在厨房内舞动……什么让你动起来？在你身体动的时候，有几百种动作可以改善你的健康。找到一种自己真正喜欢的动作，动起来吧！你的身体（和精神）将享受其中。
Making it a lasting habit: Create an environment that supports more activity. Fill your iPod with your favourite energetic tunes. Partner up: choose a fun exercise and schedule play dates. If bad weather, fatigue or joint issues are stopping you from exercising, try rebounding instead. Choose to walk or bike instead of drive and take the stairs instead of the elevator.
使之成为长久的习惯： 创造一个支持更多运动的环境。在你的iPod里存入你最爱的活力音乐。结伴：挑选一项有趣的运动，并约好日期。如果由于天气、疲劳或一些共同的事情中断了锻炼，就用蹦跳（rebounding）代替。选择走路或骑车代替开车，走楼梯代替乘电梯。
Get more sleep – Sleep is one of the most important elements to any healing program. Getting adequate sleep is vital for your health and can boost your metabolism, help you maintain a healthy weight, enhance your mood, protect your cardiovascular health, and fight illness and disease.5
多睡觉 ——在任意一个治疗方案中，睡眠都是最重要的内容之一。充足的睡眠对你的健康至关重要，并且可以促进新陈代谢、有助于保持健康的体重、改善情绪、保护心血管健康和对抗疾病。
The long winter nights are the perfect time to introduce more sleep into your daily routine. And it’s during hours of rest that your adrenals work hard to repair and rejuvenate your body!
漫漫冬夜正是你养成每日多睡习惯的最佳时间，这时你的肾上腺正在努力工作，修复和恢复你的身体！
Making it a lasting habit : First and foremost, make time for sleep. Plan when you want to go to bed and start winding down at least an hour before that. Create a comfortable sleeping environment by decluttering your bedroom, finding a pillow you love and freshening your sheets regularly. Read up on 10 Resolutions to Commit to Better Sleep.
使之成为长久的习惯： 首要的是，为睡眠腾出时间。你计划什么时间睡觉，在此至少一小时前就放松下来。整理卧室，找一个喜爱的枕头，保持床单的清洁，创造一个适于睡眠的舒适环境。仔细读读更好睡眠的10个方法（10 Resolutions to Commit to Better Sleep）。
And finally, commit to removing a habit that is no longer serving you so that you can replace it with a new habit that will have you feeling your best. What can you let go of? Watching TV? Surfing the Net late into the night? Take a look at your daily habits and you’ll surely find something you’d like to eliminate.
最后，努力去掉一个对你没有任何用处的习惯，用一个可以让你感觉最好的习惯代替。你可以放弃什么？看电视？上网到深夜？检查一下你每天的习惯，你肯定会发现有些是想去除掉的。
Once you do, start with one feel good habit and practice the Principle of Step by Step. Freeing up your time to take small baby steps little by little can encourage you to cultivate lasting habits that leave you feeling good for a lifetime!
以某一个习惯开始，并按循序渐进的原则（Principle of Step by Step）进行练习。腾出你的时间，像婴儿学步似的一点一滴地来，这样可以鼓励你形成长久的习惯，使你一生感受到身心愉悦。
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