在旅行中如何保持健康的生活習慣?

Get Proper Nutrition 獲取合適的營養
While it's much easier to follow a healthy balanced diet with home cooking, it's often very challenging if you have to eat out for all of you daily meals during travel. Here are some ideas that may seem obvious, but I'd challenge you to think back to your last business trip. How many of these did you really follow?

在家裏的時候，毫無疑問我們能夠很容易的遵循一種健康並且平衡的飲食習慣，但在外旅行時想要做到這點就很難了，尤其是當你必須吃完旅途中的所有食物時。以下這些想法可能是很淺顯易懂的，但我想問的是，在你記憶中的最後一次差旅，你真正做到了其中幾點呢？

Avoid hotel breakfasts loaded with fat and salt (sausages, bacon, pastries, fried potatoes)
● 避免吃賓館的早餐，那些早餐含有過多的脂肪和鹽分（比如臘腸，培根，糕餅，薯片）
Start your day with fresh fruit, yogurt and cereals
● 以新鮮水果，酸奶和穀物麥片開始你新的一天
Definitely pass on fast food breakfasts but don't skip a healthy one
● 早餐絕對要吃，而且要吃得健康，不要把快餐作爲早餐
Stay with lighter fare lunches especially if attending conferences all day
● 如果一整天都要參加大型會議，記得吃工作簡餐
Find good salads and lower fat, whole-wheat sandwiches for lunch
● 午餐吃一些優質色拉和一些低脂，全麥三明治
Don't overeat at dinner, especially at buffets (or you'll feel it back in your hotel room)
● 不要吃得過飽，尤其是在吃自助餐時（否則等你回房後你會反胃）
Minimize the amount of fried, fatty foods at restaurants
● 在餐館吃飯時，儘量少吃那些油炸的，富含脂肪的食物
Drink lots of water with your meals and limit alcohol (hangovers during travel are no fun)
● 在用餐的時可以多喝水，也可以適當得喝一點酒（但旅行期間宿醉就不好了）
Don't overdo the trips to the coffee shops during the day
● 咖啡店不要去得太勤
Avoid junk snacks - pick up some fresh fruit at local grocers instead
● 避免垃圾零食-你可以在當地的食品店裏買一些新鮮的水果
Pack enough multivitamins to last your entire trip as inexpensive diet insurance
● 在整個旅途中帶上足夠的複合維生素，這是一種非常經濟的膳食保證

Exercise On The Road 旅途中的鍛鍊

As I remember all the big meetings and conferences I've attended, it's incredible just how few travelers stay active on the road. With overeating and inactivity, it's no wonder why many travelers end up gaining weight. So here are some tips to stay active on the road.

在我回憶起所有我參加過的大型會議時，我發現很少有人在旅途中還能夠積極鍛鍊。因爲暴飲暴食以及缺乏運動，許多旅行者的體重在旅行結束時都增加了。所以下面就介紹下有關旅途中鍛鍊的技巧。

Use the hotel/cruise ship gym as even 20 minutes on a cardio machine will help prevent travel weight gain
● 充分利用旅館或者遊艇上的健身房，即使在有氧運動器材上鍛鍊20分鐘也足夠防止旅途中的體重增加
Do laps in the hotel pool if there is one (always pack your swimwear)
● 如果旅館有提供游泳池的話，去游上幾個來回（所以記得帶上你的泳衣）
Use the hotel gym weights even if you have to modify some usual exercises
● 如果旅館周邊環境較好的話（去問問旅館的工作人員），可以出去散散步
If the neighborhood around the hotel is nice and safe (ask the concierge), take a brisk walk outside
● 如果沒有健身房，可以在自己房間裏進行一些簡單的健美操和低強度的有氧運動
If no gym, do basic calisthenics plus low impact cardio inside your hotel room
● 儘管由於社交需要有時候要熬夜，但請保持足夠的睡眠