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1CollegeDiet大学食谱Withalltheirclasses,tuitionbillsandhomework,manycollegestudentsdon'tmakeeatingrightapriority.大学生们上课、交学费、做功课，却不把正确饮食当回事。WhenIhavealotoftests,orIhavetodoalotofstudying,Ihavetogetsomethingfast.Forlunch,it'sreallywhateverIcangrab.Iusuallysnack.我的确是抓到什么吃什么。经常吃零食。FastfoodslikeFrenchfries,chickentendersandhamburgers,arecollegedininghallsmostpopularitems,accordingtorecentsurveys.CarolKelley,anutritionistatEmoryUniversity,gaveusalessonincollegediets,101.据最新调查发现，象法国炸薯条、嫩鸡肉和汉堡包那样的快餐是大学食堂最受常见的食品。爱莫利大学的营养学家卡罗尔·凯利给我们上一堂大学饮食的初级课。Studentswillchoosefoodsthatarequickandeasytoeat,ontherun,andsometimesthatcomesattheexpenseofhavingmorebalancewiththeirdiet.卡罗尔·凯利学生，总会选些快而简单的食品来吃，边走边吃，但有时候，这是以饮食失衡为代价的。Kelleysayscollegediningserviceshavecateredtostudentdemandsforhealthierchoices,buthoneybunsandhamburgersarestillthegrabandgofavorites.凯利说虽然大学的就餐服务已经注意满足学生对健康食品的需求，但是甜面包和汉堡包仍然是抢手的受宠之物。Thevarietyisdefinitelythere.Theyhaveeverythingfromstir-friestofastfoodstohotmealsthatincludevegetables.Abundantsaladbars,however,studentsstilltypicallywillselectwhattheyknowasfamiliarandtastytothem.食品的种类五花八门。他们可以选其中的任何一种，其中有炒菜、快餐、搭配蔬菜的热饭。还有丰富的色拉柜台，然而学生们仍然一如既往只选择对他们来说熟悉可口的东西。Kelleysayscollegestudentsaren'tinvincibletotheconsequencesofunhealthydiets.TheCentersforDiseaseControlreportedintheirlastsurveyofAmericancollegestudents,thatoneinfivestudentswasoverweight.凯利说大学生们不可避免地要遭受不健康饮食的恶果。疾病控制中心在对美国大学生的最新的一份调查报告中说，每五个学生中就有一个超重。Studentsmaybedevelopingatemplate,anutritionaltemplate,apattern,thattheyaregoingtotakewiththemintoadulthood.Nutritionisinvolvedwithincreasedriskofcardiovasculardisease,possiblydiabetes,possiblyhypertension.学生们也许会养成一种生活模式，一种营养模式，他们将把这种生活模式带到成年。营养不当会增加得心血管疾病、糖尿病和高血压的几率。Sostudents,thelessonforthedayistalkingtoyourcollegenutritionistaboutyourdiet.Inthemeantime,herearesimplechangesyoucanmaketoeathealthieronanycollegecampus.因此同学们，今天这堂课是你们的大学营养学家谈你们的饮食问题。同时，在任何大学校园里你们稍微地改变自己的习惯就会吃得更健康。Insteadofhavingsimplypepperonipizza,twoorthreeslicesofthat,maybehaveoneslicealongwithasalad,snackssuchasnutsandseeds,alongwithfreshfruit.不要只吃简单的两三片火腿比萨饼，也许该吃一片比萨饼加上一份色拉，再吃些坚果、瓜子之类的，并加上一些新鲜的水果。Ihopeyoutookgoodnotes,becausethiswillallbeonthefinal.ForFeelingFit,I'mElizabethCohen.02ExercisesReduceStress锻炼的减压功效Exerciseoffersalltheobviousbenefits,biggermusclesandahealthierheart.Butitalsocalmsournerves.锻炼的益处显而易见，更强壮的肌肉和更健康的心脏。它也能放松我的神经。It'sagreatwayofgettingyourtensionsoutandreallygettingagoodnight'ssleep.锻炼是一种消除紧张的好方式它真的能让你睡上一个觉。Andwhenyouexercise,yourbodyisreleasingendorphins.Andthat'ssomethingthat'slikeanaturalmorphinelikesubstancethatpumpsthroughyourbody,andthathelpstorelaxyou.当你锻炼的时候，身体会释放脑内啡。它像一种天然吗啡，被输送贯穿全身，帮助你放松。Allformsofexercisehelppeopletolightenup,butSmithsaysaerobicexercisemaybethemosteffective.所有的锻炼形式都能帮助人们放松，但是史密斯说有氧锻炼可能是其中最有效的。Thatwouldincludethingslikejogging,usingthetreadmill,biking.原地踏车和骑脚踏车运动。03FormeIamarunner,sothat'sthebestthingformetoreducestress.我喜欢跑步，对我而言，跑步是减压的最好办法。Youdon'thavetobreakamajorsweattochilloutwithexercise.Expertssayjust30minutesofbriskphysicalactivitymostoralldaysoftheweekcanofferapowerfulbenefit.你不必汗流浃背地锻炼来使自己放松。专家说，每天或一周几次历时30分钟的轻松健身就会给你带来巨大好处。Upwardasyouinhale,anddownwardasyouexhale.起身时吸气，下蹲时呼气。Forachangeofpacefromtheworkoutroom,HealthpointinWaltham,Massachusettsoffersnosweat,biggain,arelaxationclasswhereparticipantscandetoxfromtheday.如果你想改变一下口味的话，马萨诸塞州沃尔瑟姆的健康中心提供无需流汗却效果显著的放松锻炼课。在那里，健身者能够消除整日的疲劳。Besides,youknow,pumpingiron,it'snicetorelax此外，举重也能令人放松。SinceIamatypeAperson,it'sverydifficultformetorelax.Iamintense,andIhavetoreallyworkatit由于我是A型人，非常不容易让自己放松。我时常感到紧张，因此不得不努力锻炼，减少压力。Deepbreathup.深呼吸。Relaxationandregularfitnessaresimpletoolsforgettingagriponstress.放松和经常性的健身是对付压力简单可行的办法。It'sjustanopportunitytoleaveitallbehind,putyourcellphoneinyourgymlockerandfocusonyourself.就把它看做将一切抛于脑后的机会，手机放在体育馆的更衣柜里，让自己专注锻炼。03TheStressEffect你有抑郁症吗Heavytraffic,jobpressure,workingcoupleswithkids,cellphones,e-mails,pagersandPalmPilots.Doyouwonderwhatallthatstressisdoingtoyou?拥堵的交通、工作的压力、家有孩子的上班族夫妇、手机、电子邮件、呼机和掌中宝。你可曾想过这些压力会给你造成什么影响吗？Ihavetotakethisrealquick.我得赶快处理这事。Ihavefivemoreminutesofbeingoncalltoday.因为今天我还有5分钟就下班了。Psychiatrist,Dr.JefferyKelsey,seesiteverydayinhispractice.Stresscansetthestagefordepression.杰弗里·凯尔塞医生是一位精神病学家，这就是他每天都会面对的情况。压力能够导致抑郁。Well,wethinkthatthevulnerabilityofgettingdepressionisaboutathirdfromgenetics,whatweinherit,andisabouttwothirdsfromthoseexperiencesthatwehave.好的，我们认为忧郁症三分之一来自遗传，是我们继承下来的，另外三分之二是由我们的经历引发的。Stressyoucan'tcontrolappearstodothemostharm,accidents,death,jobloss,theeventsof9/11,eventheturbulenceofWallStreet.WithWallStreet,alotofpressurenow,especiallyforCEOs'performanceandtodeliver.Whatkindofimpactdoesthathave?那些无法控制的因素带来的压力危害性最大，如意外事故、死亡、失业、911事件，甚至华尔街的动荡。现在，华尔街的人们承受着许多压力，尤其是CEO的表现和决策。这些压力会产生什么影响呢？Thereareclearlygoingtobesomepeopleforwhomthatstressisgoingtohitthethreshold.well,yes,theyaregoinggetanepisodeofdepression.很明显，他们中的一些人开始受到压力的影响。是的，他们将患上阶段性抑郁症。Thisisapatientwithdepression.Dr.J.DouglasBremmerstudiesthebrain.Hesaysyoucanactuallyseehowstressassaultsus,targetingandshrinkingthebrain'shippocampus,wherewe