极简生活可以简单到什么程度？

For the past 10 years,

过去10年里，

I’ve eaten pretty much the same exact thing every day,

我几乎每天都吃一样的食物。

Breakfast,lunch,and dinner on repeat,

早餐、午餐和晚餐都一样，

You might think that this is boring,

你可能会觉得这很无聊，

and you’re absolutely right,

没错，就是很单调，

but it’s boring on purpose.

但我是有意将其简单化的。

One of the things that I appreciate most about living a simple lifestyle

我最欣赏极简主义生活方式的一点是

Is putting as many decisions as possible on autopilot.

它把生活中的各种决定自动化了。

That’s why I wear the same thing every day,

这就是为什么我每天穿同样的衣服

do the same workouts every day,

做同样的运动

stick to a consistent work schedule each day,

执行同样的工作时间表

But one of the most important areas I’ve been able to automate is what I eat.

将生活中各种事项自动化，其中最重要的一项是饮食，

If you can find ways to repeat what you eat,

如果你能找到重复饮食的方法

You’ll remove decision fatigue,feel better,and make healthier decisions on autopilot.

你会消除决策疲劳感，感觉更好，并且自动选择更健康的食物

So today for breakfast ,I am gonna eaten some chicken,

今天早餐，我会吃一些鸡肉

some green beans,couple eggs.and a green smoothie.

一些青豆，鸡蛋和一杯绿色奶昔

About 10 years ago,just before I got into minimalism,

大约10年前，在我开始极简主义前

I remember often being intimidated by all the amazing meals

我常常会被朋友们及网红们在网上

晒的各种美味佳肴和食谱吓到

and recipes friends and influence rs shared online.

Pork tenderloin with three berry salsa.

里脊肉配三莓酱

Slow simmered burgundy beef stew,慢炖勃垦地牛肉

Sea stuffed salmon filets,海酿三文鱼

All these recipes sound freaking delicious,所有这些食谱听起来都非常美味

But if you regularly reinvent what you’re eating,you have a lot of work to do ,

但是如果你经常性变换你的菜单，你会有许多工作

You’ve gotta search for new recipes,

你要寻找新的菜谱

Shop random aisles of the grocery store you’ve never been down,

去你从未去过的街道逛杂货店

cook each of these meals from scratch,

每顿饭都得从头做

and try to actually use all the ingredients before they go bad.

并且在这些食物过期变质前消灭掉

Not to mention,If you’re trying to get in shape,

更不用说，如果你正在塑形

You’ve gotta keep an eye on your macro nutrient breakdown.

还得注意常量营养素的搭配

Are you getting enough carbs,proteins,and fats with your diet.

注意是否摄入了足量的碳水化合物、蛋白质和脂肪

So at some pointed,I just decided,

因此，某一刻，我决定

I’m not good at cooking,I don’t have a lot of time to plan my meals,

我不擅长做饭，我没有很多时间计划我的饮食

I don’t get a ton of joy out of cooking and I’m not a picky eater.

我没有从烹饪中获得乐趣，并且我不挑食

So why don’t I just e

at the same thing every day?

因此，为什么我每天不吃同样的东西呢

And that’s what I stared doing

I picked up the basics of cooking,我学了做饭的基本技巧

Found a few meals that would allow me to reach my goals,

找了一些符合我设想的食材

And I stopped caring about what everyone else was eating,

并且我停止关心别人吃什么

And just focused on the plate in front of me.

我只专注于我眼前的盘子

I’ve gotta steak/ some beans and rice for lunch,

午餐我吃了牛排、一些豆子和米饭

I understand that my approach to nutrition isn’t going to align with everyone.

我理解我的方法并不适合每个人

If you’re someone who gets a lot of joy from exploring and cooking new recipes,

如果你能从探索美食、烹饪美食中获得很多乐趣

Then you should totally lean into that.

那你应该按照自己的来

Most people wouldn’t wanna wear the same shirt every day.

大多数的人并不想要每天穿同样的衬衫

But I’m guessing if it’s worked well for me for so long,

但我觉得如果这个方法对我长期有益

It might also help others as well.

它也许也会帮到别人

Figuring out a few staple meals

找到一些合适的饮食

and repeating them has made my life so much easier.

重复做这几道菜让我的生活简单多了

While eating the same thing every day might seem boring.

虽然每天吃同样的东西也许看起来有点烦人

It means that I have very little meal planning to do.

我不需要再饮食上操什么心

I almost never have to put together a grocery list.

我不需要列购物清单

My shopping is effortless,and cooking is relatively painless.

买东西毫不费力，相比较而言，做饭也没那么多痛苦

Really for me ,the biggest benefit is that

对我而言，最大的好处就是

It’s one less thing that I have to think about every day.

每天需要考虑的事情又少了一件

We make 35,000 decisions every single day,

我们每天要做35000个决定

But it comes to my daily routine ,

但在我的日常生活中

I don’t have to think about what i’m gonna wear,

我不需要考虑，我要穿什么

I don’t have to think about the workout I’m gonna do today,

不需要考虑今天做什么运动

how my work is gonna be structured,

不需要考虑今天的工作怎么安排

I don’t have to think about what I’m gonna eat every day

不需要考虑今天吃什么

to me that takes a whole lot of mental strain,

对我来说，这些带给我很大的精神压力

a lot of decision-making ,off of my plate,

很多事情都不需要再考虑了

to be able to focus on the things that really matter

只专注于最真正重要的事情上

and that really need my attention,

About 80% of my meals are consistent from week to week,and they look just like this,

我每周80%的饮食都是一样的，

A protein,I usually go for chicken,

蛋白质，我通常用的是鸡肉

but often swap out for fish or beef,and then I have a small side of rice,

经常会用鱼肉和牛肉，然后一小碗米饭

And a large side of green veggies.

以及一大份绿色蔬菜

I typically go for asparagus,green beans or spinach.

通常是芦笋、青豆或者菠菜

All of this is cooked on the stove top,

这些都是在炉灶上做好

Often in batches each week to save time.

为了节省时间，通常会每周分批做好

I try to get the best quality ingredients for everything,

每道菜我都会尽量用最好的食材

So I try to make sure it’s organic,grass-fed,free range,

确保他们是有机的、草饲的，自由放养的

I’ve been making the same daily smoothie for about 10 years now,

我已经有10年都做想通的奶昔

And it’s one of the smallest habits,

这个微小的习惯

That’s given me the greatest return,

给了我最大的回报

I’ll make batches of three smoothies twice a week

我每周做两次果昔，一次做三份

And it covers me for six days.

做够六天的量

The recipe has stayed largely consistent since I made my first one.

从我做第一杯开始，做法就一直没有变

I start out with a ton of spinach,then add oranges,bananas,apples,

先放大量菠菜，然后加入橙子、香蕉、苹果

And recently I’ve started to up my protein intake by using Greek yogurt.

最近我开始加入希腊酸奶来增加蛋

白质的摄入量

What I eat is based upon my goals,怎么吃取决于我的目标

So I go to the gym about five to six days a week to lift weights,

我每周都会去健身房练5-6天剧中

And so I need a lot of protein to help me reach my strength goals,

因此我需要大量蛋白质帮我实现重量训练的目标

Most fitness experts suggest that

大多数健身专家建议

You eat one gram of protein per one pound that you weigh,

体重多少磅就摄入多少克蛋白质

That’s one of the other hidden benefits of

每天吃同样的食物，另一个潜在的好处就是

Eating the same thing every day,

If you’re trying to get really intentional with your macro nutrient intake,

如果你有意控制你摄入的营养素

To count every single carb,fat and protein.

计算每一种食物的碳水化合物，脂肪和蛋白质

It can be time consuming and really annoying.

非常耗时、非常繁琐

But when you eat the same thing for most meals,

但是每天都吃相同的食物时

You really don’t have to do a lot of math

你就不用计算这么多

Because the macro nutrient content and most meals will be identical.

因为这些食物所含的常量营养素大多是确定的

And this is what I eat almost every day

这就是我每天吃的东西

I’m sure there will be some pushback from people

我敢肯定很多人会反对这种吃法

Whether it’s complaining about a lack of variety.

要么认为我吃得太单调

eating carbs or too much protein,

要么认为我摄入太多碳水化合物、太多蛋白质

But this works for me

但这种吃法对我很有效

there's so much power to finding a formula that works for you

找到适合自己的吃法才能发挥出巨大力量

So while you might not have the goal to build the biggest biceps on Youtube,

虽然你的目标可能不是练出youtube 上最大的二头肌

You can still find a lot of benefits from keeping a more consistent meal schedule.

但你仍可以从实行一个更具一致性的饮食规划中获得诸多好处.#妙笔生花创作挑战##头条创作挑战赛##养生##生活#