217. 滋养你的身体：以基督为中心的真实健康之道

告诉我，我不是唯一一个做过这种事的人。

Tell me I'm not the only one who's done this.

你打开冰箱，里面东西还挺多，有足够的食物，完全可以做一顿饭，没问题。

You open your fridge, it's relatively full, there's plenty of food in there, and you could make a meal, no problem.

但你还是站在那儿，因为环顾一圈，没什么东西看起来让人想吃。

And yet you just stand there, because looking around nothing really sounds good.

没什么看起来令人满足，而且如果你诚实一点，光是想着要怎么决定吃什么，你就已经有点累了。

Nothing looks satisfying, and if you're being really honest, you're already a little tired just thinking about trying to figure it out.

于是你关上冰箱，也许几分钟后又回来，希望有什么东西会神奇地变得更好吃。

So you close the fridge, and maybe you come back a few minutes later hoping that something will magically sound better.

但并没有。

But it doesn't.

如果这让你感到熟悉，那可能并不是因为你食物不够，甚至也不是因为你不知道该吃什么。

And if that feels familiar to you, it's probably not because you don't have enough food or even because you don't know what to eat.

这可能是因为你真正需要的，比你盘子里的东西更深一层。

It might be because what you actually need goes deeper than simply what's on your plate.

所以今天，我们要谈谈真正滋养身体的意义。

So today, we are gonna talk about what it really means to nourish your body.

从生理和营养角度来说，是的，但还有其他几种方式，能真正让你感到满足。

Physically, nutritionally, yes, but also in a few other ways that actually leave you feeling satisfied.

你好啊，神的儿女。

Hey there, woman of God.

欢迎来到充满信心的饮食自由。

Welcome to faith filled food freedom.

你是否厌倦了那些不断在脑海中盘旋的关于食物和身体的想法？

Are you tired of those nonstop food and body thoughts running the show?

也许你正陷入深夜的谷歌搜索漩涡，寻找如何停止讨厌自己的身体，或者被卡在对卡路里和体重的焦虑中，不明白为什么似乎无法摆脱这种状态。

Maybe you're caught in the late night Google spiral of how to stop hating my body or stuck stressing over calories and the scale wondering why it feels impossible to break free.

女孩，我懂你。

Girl, I see you.

我也曾经经历过这些。

I've been there too.

我是布里塔尼，一名营养师、无条件的爱者，以及一个曾深深陷入饮食文化谎言的完美主义者。

I'm Brittany, a dietitian, needless lover, and recovering perfectionist who fell hard for diet culture's lies.

我以为只要看起来符合某种标准，所谓‘吃得对’，就能让我感到完整。

I thought looking a certain way and quote unquote eating right would make me feel whole.

后来，我发现了圣经对食物和我们身体的真实教导，以及我们的价值究竟源自何处。

Then I discovered what scripture actually says about food and our bodies and where our worth comes from.

让我告诉你，这比任何节食或健身潮流都要好得多。

And let me tell you, it's better than any crash diet or fitzbo trend out there.

在这个播客中，我们将结合循证营养科学与心理健康策略，并充满恩典，帮助你摆脱食物罪恶感，治愈身体形象，最终活出你被造所应有的自由。

Here on this podcast, we're mixing evidence based nutrition science and mental health strategies with a whole lot of grace to help you ditch the food guilt, heal your body image, and finally step into the freedom you were made for.

把那些减肥书扔掉，拿起你的圣经。

Pass out the diet books and grab your bible.

你的食物自由之旅，就从这里开始。

Your food of freedom journey starts right here.

在我们今天深入探讨如何通过温和营养、以基督为中心的方式真正滋养身体之前，我想先和你分享一点内容，因为如果今天的对话深深触动了你，我想为你提供一个简单的下一步建议。

Before we dive into our conversation today on how do we really nourish our body through gentle nutrition, taking a Christ centered approach, I wanna share something quick with you because if today's conversation really hits home, I wanna give you a simple next step.

在我的课程‘充满喜乐的进食者课程’中，我帮助基督徒女性深入探讨关于温和营养等具体细节。

Inside my program, Joy filled Eater Course, this is where I help Christian women really dive in to the nitty gritty when it comes to things like gentle nutrition.

这是你一步步摆脱食物内疚、身体焦虑以及在重建健康饮食关系时持续感到不知所措的完整指南。

This is your step by step blueprint for getting out of a place of food guilt and body anxiety and just constant overwhelm when you're trying to rebuild a healthy relationship with food.

因为我知道一件事。

Because here's what I know.

你可能知道该吃什么。

You might know what to eat.

你可能会告诉我，布列塔尼，我了解我吃过的每样食物的营养成分标签上的所有内容。

You might be telling me, Brittany, I know everything that's in every nutritional label of everything I've ever eaten.

但如果你依然感到精疲力尽，被食物占据思绪，并对身体感到沮丧，那么你的问题很可能不是知识不足。

But if you're still exhausted and mentally consumed by food and frustrated with your body, then you probably don't have a knowledge problem.

你不需要更多的信息。

It's not that you need more information.

你需要有人引导你完成这个转变过程。

You need someone to walk you through the transformation process.

虽然我很喜欢在这里的播客中为你提供帮助，但在一集节目的时间里，不可能把你所需的一切都讲完。

And as much as I love serving you here on the podcast, it is just not realistic to be able to give you everything that you need in the course of an episode.

所以当你加入《充满喜悦的进食者课程》时，我们将深入探讨所有具体的细节。

And so when you join me inside The Joy filled Eater Course, we're going to dive into all of the specifics.

我稍后会更多地告诉你关于这一点的内容，但在我们今天交谈时，请记住这一点。

I'll tell you more about that later, but just keep that in the back of your mind as we talk today.

现在我想知道，你是否也像我一样，曾经遇到过这样的困境：你打开冰箱，从技术上讲，里面是满的，或者至少有足够的食材可以做出好几顿不同的饭菜。

Now I want to know if, like me, you have ever had this conundrum where you open up your fridge and technically it's full, or at least you have enough groceries to make probably several different kinds of meals.

但不知为何，你却觉得‘没什么可吃的’。

But somehow you feel like, oh, there's just nothing to eat.

这就像你走进衣橱，明明有很多干净的衣服，却说‘我没什么可穿的’。

It's kind of like when you go in your closet and you have plenty of clean clothes, but you go, oh, I just have nothing to wear.

而当你面对冰箱时，问题不在于没有食物，而在于没有什么真正让你想吃的东西。

And when it's your fridge, it's because not there's not food there, but it's because nothing really sounds good.

或者你看着它们，心想：没什么看起来令人享受，或者吃完后能让我感到满足。

Or you're looking at it and you go, nothing really looks enjoyable or would probably leave me feeling satisfied.

很多女性，可能就像你一样的女性，在面对健康问题时，正是这样一种感觉。

And that's how so many women, probably women just like you, feel when it comes to their health.

她们拥有知识，然后会说：‘布里塔妮，我知道所有所谓的正确、健康或干净的食物该怎么吃。’

They've got knowledge, and they go, oh, Brittany, I know all of the quote unquote right or healthy or clean foods to eat.

如果你和大多数听这个节目的女性一样，你很可能有一套自己遵循的规则。

And if you're anything like most of the women who listen to the show, you probably have a set of rules that you abide by.

也许你甚至都没意识到这些规则的存在。

Maybe you don't even realize their rules.

但不知为何，你依然感到非常不满足、疏离，甚至对整个过程感到疲惫不堪，可能还很累。

But somehow you're still feeling very unsatisfied and disconnected and probably a little, maybe even a lot, exhausted with the whole process.

所以今天，我们要谈谈真正滋养身体意味着什么，而不仅仅是填满盘子。

So today, we're gonna talk about what it actually means to nourish your body and not just fill your plate.

但更重要的是，你如何才能感觉良好？

But truly, how do you feel well?

是的，我们会谈论营养，但滋养不仅仅是营养。

So, yes, we're gonna be talking about nutrition, but nourishment isn't only about nutrition.

因此，让我们深入探讨一下我在滋养身体方面想让你了解的第一件事，那就是滋养远不止食物本身。

So with that, let's dive in to the very first thing that I want you to know when it comes to nourishing your body well, and that is that nourishment is about way more than just food.

当你有‘冰箱满满却没什么可吃’的感觉时，你可能知道，这通常不是食物的问题。

When you have that I've got a full fridge but nothing to eat sort of feeling, you may know it's not usually about the food.

这通常与缺乏满足感有关。

It usually has to do with a lack of satisfaction.

如果背景里听到什么奇怪的声音，那是因为我今天带着我的小狗一起录音，她可能会客串出场。

And if you hear any funny noises in the background, I have my puppy in here recording with me today, so she may join as a guest.

但当你感到‘唉，什么都不想吃，什么都不诱人’时，那是因为虽然表面上有东西，但并没有满足你真正的需求。

But when it comes to this sense of just, ugh, nothing sounds good, nothing looks satisfying, it's because technically there is something there, but it's not meeting the need that you actually have.

而这种需求通常往往是对某种满足感的渴望，这是一种正当的需求。

And that's usually so often a need for some level of satisfaction, and that's a valid need.

说‘嘿’，这并没有错。

It's not wrong to say, hey.

我希望食物能让人感到满足。

I want food to be satisfying.

如果每次有人对我说，布里塔尼，你是该为了活着而吃，还是该为了吃而活着，我就得一毛钱的话。

I if I had a dime for every time for every time someone said, Brittany, are you supposed to eat to live or live to eat?

为了健康，你就该只是为了活着而吃。

And to be healthy, you're just supposed to eat to live.

这让我简直抓狂，因为如果真是这样，如果我们生来就是如此，那我们根本不需要味蕾。

That drives me absolutely crazy because if that were the case, if we were designed that way, you would have no need for taste buds.

上帝绝不会无缘无故地给我们赋予味蕾。

And the lord didn't just put them there for no reason.

同样的道理也适用于你的身体。

And so this same kind of thing is true for your body.

你可能按时吃饭，选择那些你觉得符合所有健康标准的食物——我吃了超级食物，摄入了足够的纤维，获得了足够的蛋白质，喝足了水，但你可能仍然感觉不对劲，用个不太准确的说法。

You can be eating regularly and choosing foods that you feel like check all the boxes of the I eat the superfoods, and I ate x amount of fiber, and I'm getting all the protein, and I'm drinking all the water, but you may still feel off, for lack of a better word.

因为滋养不仅仅是生理层面的。

Because nourishment is not just physical.

当我们谈论滋养和健康时，我们必须关注生理健康，我们会讨论一些温和营养的方面，但同时也必须关注情感和精神层面的滋养。

We have got to look when it comes to nourishment and wellness, we've gotta look at, yes, physical health, and we're gonna talk about some aspects of gentle nutrition, but we also have to look at emotional and spiritual nourishment.

这可能会延伸到许多不同的领域。

This could expand into so many different areas.

当我一对一辅导客户时，我通常会让他们首先思考：你能识别出哪些不同的健康领域？你该如何分类或评估每一个？

One of the first things that I have so many of my clients do when we are working together in a one on one capacity is to look at what are all the different areas of health that you can identify, and how would you classify or qualify each one?

也就是说，如果你要为‘身体健康’、‘情绪健康’、‘精神健康’、‘财务健康’、‘人际关系’等各个方面制作一份清单，每个类别中的检查项会是什么？

Meaning, if you were gonna create a checklist for, hey, here's what physical wellness looks like, here's what emotional wellness, spiritual wellness, financial, relational, all these kind of things, what would your check boxes be in each of those categories?

因为如果我让你定义‘健康’，你很可能会像我99%的客户一样，首先从身体健康的角度来定义。

Because if I asked you to define health, you would very likely, like ninety nine percent of my clients, start off with a definition of something to do with physical health.

这没什么问题。

And that's okay.

身体健康很重要，但它并不是唯一重要的事。

Physical health matters, but it's not the only thing that matters.

如果你试图将身体健康置于其他所有方面之上，尤其是精神健康，通常反而会适得其反。

And if you try to prioritize physical health above all other areas, especially spiritual health, you're usually gonna tank it.

所以，如果你只关注食物，你就会不断打开你生命中的冰箱。

So if you only focus on food, you're gonna keep opening that fridge of your life.

对吧？

Right?

那个冰箱，感觉里面有很多东西，但根本无法满足我。

That fridge that feels like, oh, there's stuff in here, but it's not gonna satisfy me.

因为总觉得还缺了点什么。

Because something is gonna still feel like it's missing.

这正是我许多学生在《充满喜悦的饮食者课程》中经历的重大转变，因为他们学会了如何滋养整个自我，而不仅仅是盘子上的食物。

This is one of the biggest shifts that so many of my students make inside The Joy filled Eater Course because they're learning learning how to nourish their whole self and not just their plate.

是的，我们会深入探讨温和营养与滋养的实际操作层面，比如如何不再限制饮食、不再回避、不再使用其他各种技巧，以及如何应对这些压力和其他问题。

Yes, we get into the tactical practical side of gentle nutrition and nourishment, and how do we work on things like not restricting anymore, or not benching, or not using all these other skills, and how do we cope with all of these stressors and other things we have?

是的，我们确实会做这些。

Yes, we do all of that.

而这个过程的一部分，意味着我们必须让自己进入一种不只关注盘中食物的健康状态。

And part of that process means we've got to get ourselves into a place of wellness that's not only focused on what's on your plate.

所以，我想让你知道的第二件事，我刚才稍微提了一下，就是真正的滋养，从营养或生理角度来看，需要关注的是更深层的东西。

So the second thing I want you to know that I kind of hinted at a minute ago is that real true nourishment is about looking when it comes to nourishment from a nutrition or physical standpoint.

我想让你把它想象成一年级的数学。

I want you to think about it like first grade math.

我的意思是，想想加法，而不是减法。

And what I mean by that is think about addition, not subtraction.

让我再回到冰箱这个例子或类比上。

So let me go back to the fridge kind of example or analogy for a second.

有时候，觉得什么都不想吃，并不是因为食物不够或多，而是因为你没找到合适的食物，或者没找到自己的口味偏好。

Sometimes the reason that nothing sounds good isn't because there's not enough food or there's too much food, it's because you're not finding the right kind of food, or you're not finding your preferences.

也许你有很多零散的食材，但它们似乎无法搭配，也无法平衡，让人感觉不到满足。

Maybe you have a lot of random ingredients, but nothing really seems to go together or balance each other out or feel satisfying.

那我们该怎么办呢？

And so what do we do?

如果你在听这个节目，你可能已经做过这样的事：我就把这些东西去掉吧。

If you're listening to the show, you probably have done this where you go, just I'm gonna start taking that out.

我要少吃点这个。

I'm gonna eat less of this.

我要去掉这个、放下这个，或者避开这个，因为这不健康。

I'm gonna cut that out or let go of this or avoid this thing because that is unhealthy.

所以为了更健康，我需要清除所有这些所谓的垃圾食物。

And so to get healthier, I need to remove all this quote unquote junk.

但真正的营养补充是关于增加，而不是减少。

But real physical nutritional nourishment is about addition.

所以当我让你想想一年级的数学时，要专注于加法，而不是减法。

So when I say think about it like first grade math, focus on addition and not subtraction.

开始问自己：我可以在盘子里加点什么？

Start saying, what could I add to my plate?

我可以在这一餐或这个零食里加点什么，让它既美味又有营养，物有所值，而不是想着该去掉什么？

What could I add to this meal or add to this snack that is going to be delicious and nourishing and add some nutritional bang for my buck rather than what should I take off of it?

这非常重要，因为限制只会让你陷入同样的节食或缺乏满足感的循环：你打开冰箱，发现没什么令人满意的，然后走开，接着重复这一过程。

This is really important because restriction is going to keep you stuck in this same type of dieting or lack of satisfaction cycle where you open up the fridge, there's nothing satisfying, you walk away, and it repeats.

但当你开始问：我可以加点什么，让这顿饭更有营养、更满足呢？

But when you start asking, what could I add to make this more nourishing and satisfying?

一切都会改变。

Everything shifts.

你将视角从限制或削减转变为寻找可以添加什么。

You shift that perspective from restriction or subtraction, and you start looking for what can I add?

所以在温和营养和添加理念方面，一个简单的做法是看看你的盘子，问自己：我能不能加点盘子里还没有的颜色？

So one simple thing you can do when it comes to gentle nutrition and this concept of addition is to look at your plate and go, could I add something with a color maybe that's not on my plate yet?

比如说，你吃了一些玉米饼卷。

So let's say you have something like some tacos.

也许你有玉米饼。

Maybe you've got a tortilla.

你有碎牛肉。

You've got some ground beef.

你有奶酪。

You've got some cheese.

然后你想，好吧。

And you go, okay.

我可以加点什么？

What could I add?

无论是加在塔可里还是作为配菜。

Either to your taco or as a side dish.

也许你会想，好吧。

And maybe you go, okay.

我已经有了一种谷物。

Well, I've I've got a grain.

那就是玉米饼。

I've got that's the tortilla.

我有了一种蛋白质。

I've got a protein.

那就是肉。

That's the meat.

你的玉米饼里可能还含有一些纤维。

Maybe there's a little bit of fiber in your tortilla.

你的奶酪里含有一些脂肪和蛋白质。

You've got some fat and some protein in your cheese.

所以你会想，好吧。

So you go, okay.

嗯，布里塔尼，这正好是碳水化合物、蛋白质和脂肪的搭配。

Well, Brittany, it's, you know, it's meeting carbohydrate, protein, fat.

太棒了。

Awesome.

确实是。

It is.

但你能不能加点你目前没有的、有颜色的东西呢？

But could you add something maybe with some color that you don't have?

比如红色的番茄。

It could be something red like tomatoes.

也可以搭配一些红色水果，比如苹果或草莓。

It could be a side of a red fruit like an apple or some strawberries.

你可以加一些蓝色、紫色、绿色或橙色的食物，任何你盘子里还没有的颜色。

You could add something blue purple or green or orange, any color that's not on your plate yet.

这是一种非常简单的方式来思考添加食物。

That's a super, super simple way to look at addition.

另一个关于食物添加的思路是，快速看一下你盘子里有什么，然后问自己：我能不能加一些这里还没有的营养素？

Another example of looking at addition when it comes to food is to go do a quick look over what's on your plate and say, could I add some other type of nutrient that's not here?

所以你可能会想，好吧。

So maybe you go, okay.

我有一些蛋白质和脂肪，可能还有一点碳水化合物，但我能不能再加一种其他来源的碳水化合物？

I have some protein, and I have some fats, maybe a little bit of carbohydrate, but could you add another source of carbohydrate?

你能不能加点东西，比如想：嘿。

Could you add something where you go, hey.

我有一些碳水化合物，但几乎没有什么纤维。

I have some carbohydrate, but I have little to no fiber.

我可以加什么来增加一些纤维呢？

What could I add to give me some fiber?

所以，这些只是些简单的方法，帮助你关注盘子里的增加，而不是减少。

So these are just some simple ways to look at your plate and focus on addition and not subtraction.

今天关于营养，我想最后提醒你的一点是，我听过太多次这样一个谎言，我实在听腻了，但有时我也会中招，尤其是当我绞尽脑汁想为我和孩子们做顿饭，希望每个人都能吃得开心时，这个谎言就是：健康饮食必须很难。

The last thing that I wanna leave you with today when it comes to nourishment is that there is this lie that I have heard so many times, and I'm so tired of hearing it, but I can fall prey to it sometimes, especially when I'm trying to figure out what to make for me and my kids and hopefully have something everyone will eat, is this lie that healthy eating has to feel really hard.

当我提到‘健康’时，我不仅指那些所谓的超级食物或盘子里的特定食材，而是指食物的多样性，以及营养的均衡。

And when I say healthy here, I am not only talking all of the quote unquote superfoods and things on your plate, but having a variety, having a balance of nutrients on your plate.

所以，让我们再想象一下，回到冰箱前。

So imagine again with me if we're going back to the fridge.

对吧？

Right?

每次你打开冰箱，里面的东西都让你觉得是妥协。

Every time you open your fridge, everything in there felt like a compromise.

比如：‘好吧，我就吃这个吧’，但其实我并不想吃，或者根本提不起兴趣。

Like, well, I guess I'll eat this, but I don't really want it, or it doesn't really sound good.

现在，让我坦诚地说点实在的。

Now let me get super real.

有时候这种情况是难免的。

Sometimes this has to happen.

有时候你得穿上你的‘大女孩内裤’，然后对自己说：好吧。

Sometimes you just gotta put your big girl panties on, and you gotta go, hey.

这里没什么听起来特别诱人的，但我确实得吃点东西，所以我就先吃了。

Nothing here sounds like super satisfying, but I do need to eat something, so I'm just gonna do it.

是的。

Yes.

我们确实有这些情况。

We have those aspects.

我们也有这样的日子。

We have those days.

我们总会遇到一些不是最爱的餐食，但这没关系。

We have those meals where not every meal is gonna be your favorite, and that's okay.

满足感非常有帮助，但不可能每次都能做到。

Satisfaction is hugely helpful, but it is not gonna be realistic every single time.

所以请记住这一点。

So keep that in mind.

但这种‘我会吃它，但其实并不想吃’的感觉，正是许多女性在食用营养丰富的餐食时的体验。

But this concept of like, I'll eat it, but I don't really want it, that's how so many women experience eating nutrient dense meals.

这种感觉常常就像妥协。

It oftentimes just feels like settling.

就像我会选择我认为自己应该吃的东西，而不是真正能让我满足的食物。

Like, I'm gonna choose this thing that I think I should eat instead of what's actually going to be satisfying.

这一点非常重要，请你务必留意——如果你正在做其他事情或分心了，请回头听清楚这一点。

And this is really important to get, so come back to me if you're multitasking or if you're working on something else, like, hear this.

当进食感觉像是一种持续的牺牲时，你将始终无法感到满足。

When eating feels like a constant sacrifice, you are going to stay unsatisfied.

你往往会不断回到冰箱或食品柜，寻找其他能让你满足的东西，通常你会反复陷入这个循环，就像一次次打开冰箱一样。

You're often gonna keep going back to the fridge or back to the pantry looking for something else that will satisfy, and you're typically gonna stay stuck in that loop over and over again just like opening the fridge over and over again.

我也经常看到，当女性试图说‘让我选个热量更低的选项’时，这种情况就会发生。

I also see this happening so often when women are trying to say, well, let me just choose the lower calorie option.

我不知道你们是否还记得这些，但几十年前，我们有很多这种小包装的100卡路里奥利奥薄脆饼干、巧克力豆饼干之类的，我都记不清是谁生产的了。

I don't know if y'all remember these, but back, I don't know, a couple decades ago, we had lots of these little, like, 100 calorie packs of Oreo Oreo thin type cookies and chocolate chip cookies and all these things, and I don't even remember who made them.

但它们就像是那种单独包装的小零食，比如金鱼饼干或动物饼干，只是被称作100卡路里装。

But they were, like, you know, those little individual packets of something like Goldfish or animal crackers, but they call them 100 calorie packs.

它的理念是，嘿。

And the idea was, hey.

吃这个美味的奥利奥，一小包奥利奥饼干，但只有100卡路里。

Get this delicious Oreo, this little pack of Oreo cookies, but it's only a 100 calories.

但我得说，我以前也吃过这些，对我个人而言，它们根本不够满足。

Well, let me tell you, I have had some of those in my day, and they are not, for me, personally very satisfying.

所以，在《直觉饮食》这本书里，伊芙琳·特里布利和伊莉丝·拉什把这类食物称为‘幻象食物’。

And so what happens, we call these in the Intuitive Eating book, Evelyn Tribbley and Elise Rush refer to these kinds of things as phantom foods.

意思是，我想要一些真正能满足我的食物，但我却尽量选择那些我认为是‘健康’的东西。

Meaning, I want something satisfying, but I'm gonna try my best to just choose something that I think is quote, unquote healthy.

但你选的这个低卡路里或其他你试图告诉自己‘我要乖一点’的选项。

But that thing you choose, that lower calorie or that whatever other option that you're trying to say, let me be good.

对吧？

Right?

我就选我觉得健康或者营养最丰富的那种食物。

Let me just choose the thing that I think is good or most nutrient dense.

当你为了满足感而持续这样做时，好吧，我们有时确实会遇到这种情况，有时候我们真正想要的东西根本买不到。

When you do that at the expense of satisfaction consistently, k, yes, we have these moments sometimes, and sometimes what we really want isn't available.

明白吗？

K?

我们已经说过这一点了。

We have said that.

但如果你一直选择100卡路里的奥利奥小包装，而不是直接拿两三个奥利奥泡在牛奶里，那很可能的结果是，你吃完这包100卡路里的小包装后，还会觉得：我就是还想再吃点别的。

But keeping that in mind, if I'm constantly going for the 100 calorie Oreo pack, instead of just getting two or three Oreos to dunk in milk, probably what I'm gonna do is I'm gonna eat that 100 calorie pack and then go, I just don't I just want a little something else.

这根本没吃饱。

That didn't quite do it.

于是你又去找别的东西吃。

So then you go and you for something else.

也许你会想，好吧。

Maybe you go, okay.

这只有100卡路里而已。

Well, it was only a 100 calories.

我再拿一包。

I'll get one more pack.

但还是不够满足，因为这不是真正想要的东西。

And then that's still not satisfying because it's not the real thing.

这不是你真正想吃的。

It's not what you were really wanting.

所以也许你会想，好吧，我先吃点水果，再吃这个，然后再吃点别的。

So maybe you go, well, I'll just eat some fruit, and then I'll eat this, and then I'll have some more whatever.

很多时候，你最终吃下的总量，比你直接吃两三个奥利奥还要多。

And oftentimes you end up eating more than what you would have had if you had just had a couple of Oreos.

但这也没关系。

And that's okay.

并没有限制说，我只能吃这么多。

There's no limit on, hey, I can only have x amount.

但我的观点是，很容易在两种想法之间来回摇摆：我需要得到满足，这没什么问题。

But my point is it's really easy to bounce back and forth going, I'm gonna try to I have this need for satisfaction, and that's okay.

我们希望食物能带来满足感。

We want food to be satisfying.

如果你常常困扰于所谓的情绪性进食，很多时候这源于一种不满足感，而这种不满足并不一定来自食物本身。

And there are other things that oftentimes if you struggle with what you would consider emotional eating, so often that comes from a place of not feeling satisfied and not necessarily with food.

我不会就此展开太多，但我觉得如果我不提这一点，那就太疏忽了——很多时候，一天中的某些时刻，你就是会觉得今天过得一点都不开心。

So I'm not gonna totally tangent on this, but I feel like I would be remiss if I didn't bring this up, that a lot of times there are so many days or out or times of day where you just feel like today was just not enjoyable.

今天一点都不令人满足。

Today was not satisfying.

我没玩得开心。

I didn't have fun.

这一天没什么特别令人愉快或享受的地方。

There wasn't anything particularly pleasurable or enjoyable about it.

所以我们去选择一种我们知道会带来愉悦的食物，并从中寻求满足感。

And so we go and we choose a food that we know is enjoyable, and we seek satisfaction there.

这没什么问题，但我们也不希望这成为我们唯一的默认选择。

And that's okay, but we also don't want that to be our only default.

最重要的是，你要能意识到：我感觉到自己不满足。

The important important thing is for you to be able to say, hey, I'm recognizing I'm feeling unsatisfied.

现在最能让我满足的是什么？

What might satisfy me most right now?

是食物吗？

Is it food?

如果是的话，你必须能判断出自己在什么时候真正获得了满足。

And if so, you've got to be able to tell at what point do you actually meet that satisfaction.

还是说，

Or is it, hey.

今天真的没什么让人愉快的事情。

There really wasn't anything enjoyable today.

我需要花十五分钟，做点只属于自己的开心事。

I need to take fifteen minutes and go do something enjoyable just for me.

我明白，如果你是一位妈妈，可能只有等到孩子睡了、深夜才有这样的机会，那时吃点零食似乎更容易、也更不耗能量。

And I realize if you are a mom, you may not have that opportunity until late at night when kids are in bed, and it may feel way easier and less energy draining to go have a snack.

这没关系。

That's okay.

但重要的是意识到，我今天过得很艰难，或者这一天太漫长了。

But it's the awareness of knowing I've had a hard day or it's been a long day.

我需要一些满足感。

I need some satisfaction.

我没有精力去做别的，也不想和朋友开视频通话。

I have no energy to go, and I don't wanna get on a call with a friend.

也不想再穿上内衣，出门去做点什么。

Or I don't wanna put a bra back on and get out and go do something.

我就穿着我的舒适衣服。

I'm in my comfy clothes.

所以，只要意识到我需要某种满足感，而我现在会用食物来获得这种满足，这种觉察本身就能帮助你更好地识别何时满足感已经达成，而不是让自己继续吃下去，直到远远超过舒适饱腹感，变成机械性地进食。

So just knowing I need some level of satisfaction, and I'm gonna use food for that right now, simply having that awareness is going to help you much better recognize when that need for satisfaction is met rather than allowing yourself to push past the point comfortable fullness and go, now I'm just kind of eating mechanically.

我希望这能说得通。

So I hope that makes sense.

我知道不是所有人都现在处于这种状态，但满足感在这件事中能起到巨大的作用。

I know not all of you are in that place right now, but satisfaction can play a huge role in this.

我跑题了。

So I have tangent.

我已经跑题够久了。

I've gone on a tangent long enough.

让我稍微拉回来一点，谈谈营养，提醒你们一个真相：上帝设计食物，并不是为了让它成为你需要不断妥协或挣扎的东西。

Let me bring it back in for a minute when it comes to nourishment and just remind you of this truth that God did not design food to feel like something you have to constantly compromise with or struggle with.

他设计食物有太多原因：享受、满足，以及极大的多样性。

He designed food for so many reasons, enjoyment, satisfaction, and so much variety.

天哪。

Oh my gosh.

历史上从未有人拥有过上帝在创造地球上各种植物、动物和事物时所展现的这种创造力。

There's never been anyone in the history of the world that has ever had the level of creativity that God has when he created all the different varieties of plants and animals and things on this planet.

所以，请允许自己这样做。

And so allow yourself.

也许你今天只需要一个小挑战，比如选择更多样化的食物。

Maybe you need one small challenge today, and it maybe it's to choose a little more variety.

也许对你来说，你的收获或挑战是：我要以‘增加’而非‘减少’的角度来对待我的餐盘和营养摄入。

Maybe for maybe for you, your takeaway or challenge is, I'm gonna approach my plate, my nutrient related nourishment from the standpoint of addition and not subtraction.

也许你可以像往常一样先摆好你的餐盘，然后问自己：我能加点什么？

So maybe you fix your plate like you normally would, then you go, what's one thing I can add?

不是减掉什么，也不是替换什么，而是我能加什么来提升这顿饭的营养价值？

Not subtract or not, trade out, but what's something I could add to boost the nutritional value of this meal?

天哪，如果你有，让我快速总结一下这些要点。

And, oh my goodness, if you have I tell you what, let me just recap these real fast.

不然我就要在这儿再把它们全都讲一遍了。

Otherwise, I'm gonna sit here and I'm gonna talk about all of them again.

第一，营养远不止是食物。

Number one, nourishment is about much more than food.

它还关乎满足感和享受。

It's also about satisfaction and enjoyment.

我可以再多讲讲这一点。

I can harp on that some more.

我们本可以专门用一集来讨论这个，但营养确实不只是食物。

We could talk about that in a whole another episode, but it's more than food.

第二，注重增加，而不是减少。

Number two, focus on addition, not subtraction.

我刚刚才提到过这一点。

I was just talking about this.

对许多正在聆听的你们来说，这周可能是一个非常简单的挑战。

This may be, for so many of you listening, super simple challenge this week.

在盘子里增加一样东西，而不是去掉什么。

Add one thing rather than subtracting something from your plate.

第三，食用营养丰富的食物并不一定枯燥。

And then number three, eating nutrient dense food does not have to be boring.

它也不必寡淡无味，更不必难以实现。

It also doesn't have to be bland, and it doesn't have to be difficult.

是的，当你有多种不同的饮食偏好时，有时确实会有些困难或挑战。

Yes, it can be a little bit of a struggle or a challenge sometimes when you have lots of different food preferences.

我理解这一点。

I understand that.

我有三个孩子，当时他们的年龄都在八岁以下，找到能让所有人都爱吃的食物有时根本不可能。

I'm a mom of three, ages eight and under at the time that you were hearing this, and finding foods that everyone will eat is sometimes impossible.

然而，仍然有无数种绝佳的方法，能让营养丰富的食物变得美味又简单。

However, there are still so many incredible ways to make nutrient dense foods delicious and simple.

我会向你们证明这一点，因为如果你回听第九集，我曾邀请厨师克里斯·多夫尼亚克做客我的播客，和她进行了一次访谈。

And I'm gonna prove it to you because if you go back and listen to episode nine, I had chef Chris Dovniak on we I did an interview with her on the podcast.

第九集的标题是：在饮食失调康复中挑战食物恐惧最有效的方法。

Episode nine is called the most effective way to challenge your food fears in eating disorder recovery.

我们讨论了如何走进厨房并完成这些挑战。

And we talked about how to get in the kitchen and do these challenges.

对于那些在《快乐进食者》课程中的学员，特别是如果你能访问快乐进食者附加资料库，这是为部分学员提供的额外资源。

And for those of you who are students inside The Joy Eater, especially if you if you have access to the Joy filled Eater bonus vault, this is a bonus that is available to, some of our students.

如果你在招生期间报名，这也是我们为《快乐进食者》直播课程学员提供的附加福利。

You can also if you enroll this was our bonus for our Joy filled Eater live students during our enrollment period.

因此，如果你在当前时间点听到这段内容，而教练课程的购买通道尚未开放，你仍然可以在报名成为课程学员时，以极低的价格购买《快乐进食者附加资料库》。

So if you were listening to this at a time where the cart is not open for the coaching program, you do have access to purchase the Joy-Filled Eater Bonus Vault at a ridiculously discounted price, whenever you enroll as a student to the course.

但在附加资料库中，克里斯的培训内容里还有一些额外的资源和教学材料，她专门为我的课程学员提供，帮助你们掌握一些主厨认可的简单调味技巧。

But inside the bonus vault, inside Chris' training, there are some additional resources and training materials that she gave just to my course clients, just to my students, to help you on some chef approved strategies for things like seasoning your food in really simple ways.

一些简单的烹饪方法，能让营养丰富的食物变得美味无比。

Easy cooking methods to make nutrient dense foods taste amazing.

所有这些内容都包含在内。

And these are all in there.

这些都是我亲自使用过的资源。

These are resources that I have used.

如果你没有太多烹饪经验，也不想花几个小时去规划、准备或寻找Pinterest上完美的食谱，这些方法会非常棒。

They're fantastic if you don't have a ton of cooking experience and if you don't wanna spend hours trying to plan or prep or find Pinterest perfect meals.

你可以用这些策略，在你 already 喜欢的餐食基础上增加一些营养益处，并以更美味的方式烹饪它们。

You can use these strategies to take meals you already love and add some nutritional benefit to them and cook them in a way that just makes them taste delicious.

所以，总而言之，营养、滋养和温和的饮食方式，可以成为一位基督教女性照顾健康与福祉的绝佳、美味且简单的方法，而且这并不全都要围绕食物展开。

So all of that to say nutrition, nourishment, gentle nutrition can be such an incredible, delicious, simple way to care for your health and wellness as a Christian woman, and it doesn't all have to be about food.

但如果你确实想更深入地了解温和饮食这一方面，你可以加入我们的‘快乐进食者’课程。

But if you do wanna dive into the gentle nutrition aspect of things a bit more, again, you can join us inside the Joyful Eater Course.

或者，如果你可以使用‘更强群体’应用程序，‘更强群体’是由我的好朋友道蒂创立和运营的，这是一个专为基督教女性设计的健康应用。

Or if you have access to The Stronger Collective App, The Stronger Collective is founded and run by my good friend, Daugherty, and it is a wellness app for Christian women.

而我在‘更强群体’里提供一个仅限该平台的项目。

And I have a program that is only available inside The Stronger Collective.

我专门为这个应用和这里的女性设计了这个项目。

I designed it specifically for this app for the women in here.

我 elsewhere 不提供这个项目。

I do not provide it anywhere else.

它会带你观看六个简短的小视频和培训模块，涵盖所有关于温和营养的内容。

And it will walk you through six short little videos, training modules on all things gentle nutrition.

朋友们，这个应用真是太棒了。

Y'all, this app is so incredible.

它价格极其实惠，而且里面有很多教练。

It is ridiculously inexpensive, and there are so many trainers in there.

如果你正在关注快乐运动，想学习如何从管家意识和享受的角度来增强力量、活动身体，那这真是一个绝佳的资源。

So if you are working on joyful movement and you wanna learn how to build some strength and move your body from a place of stewardship and enjoyment, this is such a phenomenal resource.

我与他们有合作，因此我会在节目笔记中附上我的合作链接，或者你也可以给我发邮件，我很乐意发给你。

I do partner with them, so I will drop my partner link in the show notes, or you can just shoot me an email, and I'll be happy to send it over to you.

他们并不是一直开放注册，所以这个链接会带你到他们的主页，你需要加入等候名单。

They are not always open, so the link will get you to their main page, and you will need to hop on the wait list.

现在，根据你收听的时间，The Stronger Collective 每年只对公众开放三到四次，但 Shayla 会比这个频率更频繁地向等候名单中的人开放。

Now depending on when you're listening to this, they only open to the public, The Stronger Collective, three or four times a year, but Shayla does open it to her wait list people a little bit more frequently than that.

这是个秘密。

That's a secret.

别告诉别人我告诉过你。

Don't tell anybody I told you that.

但如果你在等待名单上，你将有机会在公开开放前加入。

But if you're on the wait list, you'll get opportunity to join before it's open to the public.

所以一定要获取显示在节目笔记中的链接。

So be sure to grab that link that is in the show notes.

非常感谢你参加本周的信仰驱动的饮食自由之旅。

Thank you so much for joining me here for another week on faith filled food freedom.

我非常珍惜每周与你们共度的时光，希望你们能继续每周加入我们，了解更多关于饮食自由、身体形象、温和营养、信仰以及众多相关话题的内容。

I love having this time with you each and every week, and I hope that you will continue to join us here every week for more content on food freedom, body image, gentle nutrition, faith, and so many things in between.

如果你有任何想听但尚未在我们的播客档案中找到的主题，请务必给我发邮件。

If you ever have a topic that you would love to hear and you haven't found it in our podcast archives yet, be sure to shoot me an email.

回复我的周五通讯吧。

Respond to my Friday newsletter.

你只需要回复说：嗨，布里塔尼。

All you have to do is hit reply and say, hey, Brittany.

我非常想听一期关于xyz的节目。

I would love to hear an episode on x y z.

如果你还没订阅我的私人通讯，为什么不呢？

And if you don't get my personal newsletter, why not?

现在就去注册吧。

Go right now and sign up for it.

它叫《满盘通讯》，我收到很多有趣的回复，人们说：布列塔尼，我总是期待这封通讯。

It's called The Full Plate Press, and I get so many fun replies of people saying, Brittany, I just always look forward to this newsletter.

你总是分享如此有趣的故事。

You always share such interesting stories.

这是我每周最期待的一封，我也很喜欢听到这些，因为我喜欢为你撰写它。

It's my favorite one to get of the week, and I love I love hearing this because I love writing it for you.

你可以通过访问 www.brittanybraswellrd.com/vip 订阅《满盘通讯》。

So you can get subscribed to The Full Plate Press when you go to www.brittanybraswellrd.com/vip.

我也会在节目说明中附上这个链接，以防你正在开车或来不及记下来。

I'll be sure to drop that link in the show notes for you as well in case you are driving or can't write it down.

但所有这些想说的是，朋友，我非常荣幸你本周能花时间陪伴我。

But all of this to say, friend, I am absolutely honored that you would spend your time here with me this week.

我很享受为VIP邮件列表的朋友们出现在你们的收件箱中，也迫不及待想下周同一时间再见到你，继续收听‘充满信仰的饮食自由’的另一期节目。

I love showing up for you in your inbox for those of you who are on my VIP email list, and I cannot wait to see you back here same time next week for another episode of faith filled food freedom.

在那之前，朋友，一如既往，继续追寻快乐，选择自由。

Until then, friend, as always, keep chasing joy and choosing freedom.

嘿，朋友。

Hey, friend.

希望今天的节目能为你带来一些片刻的宁静，或许还能减轻你那种必须独自完成饮食自由之旅的压迫感。

I hope today's episode brought you some moments and maybe a little relief from the overwhelm of feeling like you have to do this food freedom thing on your own.

如果确实如此，我能请你帮个小忙吗？

If it did, can I ask a quick favor?

你能否花三十秒时间，把这期节目分享给一个陷在饮食文化中、或正在为自身身材形象而挣扎的人？

Would you please take thirty seconds to share this episode with someone you know who's stuck in diet culture or struggling with their own body image?

这可能是他们今天所需要的鼓励。

It might be just the encouragement they need today.

别忘了来我的免费社群和我一起互动。

And don't forget to come hang out with me inside my free community.

每周我都会在这里分享真实生活中的实用策略，帮助你摆脱食物内疚和攀比陷阱。

It's where I share real life tactical strategies every week to help you break free from food guilt and comparison traps.

此外，你还能获得支持与监督，真正看到改变。

Plus you'll get the support and accountability to actually see change.

而且，耶稣是生命的粮。

And hey, Jesus is the bread of life.

所以，是时候放下那些食物了，去吃点碳水吧。

So it's time to let go of that food y'all and go grab some carbs.

几天后，我会在这里等你，继续带来信仰满满的饮食自由节目。

I'll see you back here in a few days for another episode of faith filled food freedom.

改天聊。

Chat soon.