ヘルシー朝食（Healthy Breakfast) - 5
ヘルシー朝食特集の5回目です。
今日は、トルティーヤです。
そういえば、みなさん、11/29のTOEICは受けますか
私は、10何年ぶりに受けます。
最近のTOEICは難しくなってきたと聞きます。
たとえば、Part1のListeningの文章が長くなったんですって。
なので、忍耐強く最後まで聞き切るというのが大切らしいのです。
勉強って、コツコツと継続するのが一番ですね。
間があくと感覚を忘れてしまうのですね。
ここのところずっとTOEIC勉強をしています。
今回料理特集は調味料がよく出てきますが、聞き取れませんでした。
どなたか分かる方がいらしたら、どうぞお知らせ下さいませ。
******* 以下全文書き出しました。*******
下記の文章で、誤りがありましたら、どうぞご指摘ください。≧(´▽｀)≦
We have been getting ａlot of comments, requests, and emails to do video on healthy breakfast ideas.
(ヘルシー朝食のビデオについて、たくさんのコメントや要望、そしてメールをいただいております。）
But, before we even get started, I would like to ask you what you
think a healthy breakfast ideas.
（まずはじめる前に、あなたに考えていただきたいことがあります。
あなたにとってヘルシーな朝食とはどんなものかを。）
So, you just take a time, pose a video little quick, and let us know what you think it's healthy.
（なので、ちょっとビデオをとめて、あなたにとって健康とはどのようなことかをお聞かせください。）
Because I'm a little curious to see what you say.
（あなたのご意見にちょっと興味があります。）
And then, once you leave your comments and your ideas, go ahead push
play, and watch the rest of the videos.
（あなたのご意見が出ましたら、再生ボタンをおして、ビデオを見てください。）
Because today we are talking about healthy breakfast ideas for
anyone.
（きょうは、みなさんにとってのヘルシーな朝食についてのアイディアをお話します。）
Now, I am sure you heard that the breakfast is the most important
meal of the day, and I totally agree with that.
（朝食は、一日の食事で一番重要だとよく言われていますよね。私も大賛成です。）
If you wake up in the morning, you have basically gone through an 8
hour or more fast.
（朝起きると、基本的には8時間以上何も食べていないのですから。）
And your body needs to get replenished so that you can produce
energy throughout the rest of the day.
（1日のエネルギーを作り出せるように、なにか体に補給しなければなりません。）
So, if you were one of those that skips breakfast, you have really
been making an effort to start eating breakfast, because you are
missing out on a lot of energy that your body can't make, because you don't have nutrients to make the energy from.
（もしあなたが朝食を抜かしているのであれば、朝食を食べる習慣をつけるようにしてください。栄養をとらないので、エネルギーが作られずにいるのですから。）
So, go ahead and eat breakfast.
（なので、朝食を採るようにしてくださいね。）
Now, before we get started about healthy breakfast, I gotta talk a
little bit about bad breakfasts and unhealthy breakfasts that a
majority Americans eat.
（さて、ヘルシー朝食を紹介する前に、アメリカ人の多くが食べる悪い朝食についてちょっとお話したいと思います。）
We got the ham and cheese croissant from the fast food restaurants.
（ファーストフードでハムとチーズのクロワッサンを食べたり）
We have the beacon, egg and cheese, you know, tons and tons of meats
for breakfast.
（ベーコン、卵、チーズのようなたくさんの肉類を食べます。）
We got the people that skip breakfast.
（また、朝食を抜く人もいます。）
We have the people that drink coffee and don't eat anything and we
have the people that drink cokes and don't eat anything.
（コーヒーだけで済まし、何も食べない人もいたり、コーラだけで朝食をすます人もいたり）
We have people that stop off the doughnut shops to get doughnuts or
crutches.
（ドーナツ屋に立ち寄ってドーナツをたべる人もいます。）
So, there is a tons of things out there that you can get quick easy
convenient if you run on late or you just want something quick.
（なので、遅刻して急いでいたり、手早く済ませたいとき、お手軽で便利なものはそこらじゅうにあります。）
But that's where you can really make some dangerous decision,
because that can affect your health.
（でも、そこにあなたがとても危険な意思決定をしている可能性があるのです。）
So that's why we are gonna talk about healthy options that are very
quick and easy to make.
（だから、とってもお手軽に作れるヘルシーな朝食を紹介したいのです。）
I'm gonna give you 5 healthy breakfast ideas and they are all under
400 calories.
（5品のヘルシー朝食をご紹介します。これらはすべて400カロリー以下です。）
And the important thing to know when you are eating breakfast is you
wanna have a balance of healthy carbohydrates, healthy proteins, and
healthy fats.
(朝食を採るときの重要な点は、炭水化物、タンパク質、脂肪の栄養バランスを保つことです。）
So that's what these 5 breakfast options have - they are balanced,
they are healthy, they are convenient because they are easy to make,
and they are definitely gonna put you on your right path to start
your day.
（これから紹介する5品の朝食は栄養バランスが保たれています、ヘルシーだし、とても作り方もとてもお手軽・簡単です。あなたは一日のスタートをきれること間違えなしです。）
#1 healthy breakfast choice is a smoothy.
（まずはじめに紹介する朝食は、スムージーです。）
Now, I did go into more detail on a different video called "super
healthy smoothy" and actually make the smoothy in front of you.
（私のほかのビデオ”super healthy smoothy"でスムージーについて詳しく紹介し、実演しました。）
So, it’s really easy to watch and to do it yourself.
（とても見やすいし、ご自身でも簡単に作れます。）
And that smoothy is a little bit different that the one that I am
telling you today.
（ビデオで紹介したスムージーは、今回ご紹介するスムージとはちょっと異なります。）
But basically you start off with 8 ounces of soy milk or some type
of liquid... whether you choose regular milk, soy milk, water,
flavor juice, some kind of fruit juice.
（基本的には、豆乳や、牛乳、お水、フレーバージュース、フルーツジュースなどお好きな飲み物を8オンス使います。）
But, make sure whatever liquid you are using, it’s not sweeting, and you do not need extra sugar added to it, because on then top of that you are going to add a cup of frozen fruits.
（どんな飲み物を使うのであれ、甘味ではないものです。余分な砂糖を加える必要がありません。なぜなら、冷凍フルーツを1カップ加えるからです。）
And that fresh frozen fruits meaning that there is no .... added, there is no sugar added, you just want the frozen berries as what I use.
（冷凍のフレッシュフルーツとは、。。。。甘味料が加えていないことを意味します。私が使うような冷凍ベリーだけでよいのです。）
And organic as much as possible.
（そしてできるだけオーガニックのものを使ってくださいね。）
You are gonna use a half of lemon which is gonna give us some
tartness, one table spoon of ... seed when you wanna use a ground
...seed, you have to absorb the healthy fats a little bit easier.
（レモンを1/2個使い酸味を加えます。・・・大さじ1は、ヘルシーな脂肪を吸収しやすくします。）
You also wanna use one table spoon of an extra virgin coconut oil,
and I did video on the coconut super feed?, so watch that.
（エクストラバージン・ココナッツ油を大さじ1を使います。）
It's really helpful to learn all about the coconut.
（ココナッツについて学ぶと本当に役立ちますよ。）
Also, one table spoon of ....juice which is gonna give you a ton of
any oxidants.
（・・・ジュースを大さじ1、これは、酸化酵素を与えてくれます。）
One scoop of ... protein powder, and you can use ..,,, protein,
there is different options out there.
（・・・プロテイン・パウダーを大さじ1、プロテイン・パウダーはいろいろありますよね。）
And blend it all up in the blender, and literally it takes less than
5 minutes.
（これらをすべてミキサーで5分くらい混ぜます。）
And you can drink it while you are on your way to work or sip or
quick at home.
（そして、仕事に行く途中や家で飲むことができます。）
It's a great easy breakfast option.
（とっても簡単な朝食の一品です。）
#2 is the yogurt parfait.
（2品目はヨーグルト・パフェです。）
Now, this isn't yogurt parfait from Mac Donald.
（これは、マクドナルドのヨーグルトパフェではありませんよ。）
This is the yogurt parfait that you are gonna make it home.
（お家で手作りのヨーグルトパフェです。）
Start off with 6 ounces of plain yogurt which is about 3/4 of a cup.
（プレーンヨーグルトを6オンス、だいたい3/4カップです。）
I said "plain".
（プレーンと言いました）
You don't want to get a .... or fruit flavor because it always have
added extra sugar.
（フルーツフレーバーなど余分な糖分が入っていないものがいいですね。）
Then, you can add 3 strawberries you can slice them up or a half of a cup of fresh blueberries.
（それからスライスしたイチゴ3粒、もしくは、ブルーベリーを1/2カップを加えます。）
Blueberries are the better choice if you are not buying organic because they do carry as many pesticide as strawberries do.
（ブルーベリーを使うほうがよいですね。もしオーガニックのものを買わないのであればね。ストロベリーよりも農薬が使われていないので。）
One table spoon of fluxed?, ground fluxed?
（。。。を大さじ1）
About 10 almonds will give you a little bit of crunch.
アーモンドを10粒くらい、これはサクサクした歯ごたえを出すためです。）
Also, a third of a cup of either ... cereal, or you can do with
grape nuts or something like that, and that will give you some
vitamins and minerals from healthy carbohydrate.
（。。。シリアル、もしくはグレープのナッツのようなものを1/3カップ、これはヘルシーな炭水化物からビタミンやミネラルが採れます。）
And then, the sweetness, you can use a little ... or ....., which
are both natural sweeteners.
（それから、甘味料です。自然の甘味料である。。。もしくは。。。。を加えます。）
And a little vanilla extract to give a little bit more flavor.
（バニラ抽出物を加えるとより風味が増します。）
So, there you go for 400 calories!
（これで400キロカロリーです。）
You have a very healthy breakfast.
（とてもヘルシーな朝食の出来上がりです。）
#3 are breakfast tacos.
(3品目は朝食のタコスです。）
Now I know there are ton of breakfast tacos, you know, people
always selling them.
（さて、たくさんの朝食のタコスが売られていますよね。）
In the morning I always seeing lines in the restaurant and places
where they have them.
（毎朝、タコスを売っているところで、列ができているのを見かけます。）
I know this is a popular item.
（人気がありますよね。）
Here is how you can make it at home, and you actually know what you
are getting, and you know that it is healthy.
（これは、ご家庭でつくれます。実際にどんな材料で作るのか分かるし、ヘルシーです。）
So, start off with 2 corn tortillas and get organic corn tortilla as
possible, and then scramble 2 eggs and put that at the bottom of
the tortilla.
（コーントルティーヤを2個、できるだけオーガニックのものを買ってください。それから卵を2個スクランブルエッグにしたものをトルティーヤの一番下に敷いてください。）
A half a cup of black beans or you can use the .... fried beans.
（黒豆を1カップもしくは、。。。豆を使うこともできます。）
But black beans are a really great option.
（でも黒豆のほうが本当においしいですよ。）
And then, sprinkle little cheese, tons of pickle and salsa pickle and fresh pickle and salsa because then, you are not getting a lot of the extra salt, but you are getting a good sauce vegetables.
（少量のチーズやピクルスやサルサをたくさん振りかけます。ピクルスやサルサによって、余分な塩分をとらずに済みますからね。体によい野菜ソースです。）
And there we go!
（さあ、出来上がりました。）
Quick、 easy, and you do not have to pay any money you know when you
are on your way to work and wait in line for the where people are
buying breakfast tacos.
（手早く、簡単で、仕事に行く途中にタコスを買うのにお店に並んでお金を使うなんてことはしなくてもよいのです。）
#4 is an English muffin.
So, you can start off with one sprout green or .... English muffin
and use one table spoon of almond? butter, one table spoon of jams, so
its gonna be fresh preserves, and no extra sugar added again.
And then, you wanna have one boiled egg and a half a cup of blue
berries.
So, all that combination, you are getting fruit, you are getting a
protein from the almond? butter and from the English muffin and also
off course good carbohydrate because it's the English muffin.
And the egg is off course providing more protein.
#5 is oatmeal.
Now I recently did video on ...weet and it’s a super food.
And place of oatmeal you can always use ...., it is known as kasha,
and you can cook it just like you want oatmeal.
And also ... is a grain, and that's also super food as a complete
protein, and you can cook that like oatmeal, too.
So, there is several options you can choose here.
Start off with one cup of whether you are choosing oatmeal, or
kasha, or ..., and then you can add cook that with 3/4 cup of milk
or you can use 2% milk or you can use soy milk.
Or if you are using soy milk, get unsweetened kind because you do not
need extra sugar.
And then go ahead and add a half a cup of fresh blueberries or you
can do 1/3 cup of dry .... , .... are really good source of
minerals, and get the kind of unsweetened.
You do not need extra sugar again.
One table spoon of sunflower seeds which is gonna give you healthy
fats.
And then, one table spoon of .... protein.
So, all that combines is very fulfilling meal.
And it is providing all the nutrients you need to start your day.
So here are 5 healthy breakfast options.
And there are easy to make.
And the other thing is that you start your day off with nutrient
densed breakfast.
Not only you can feel good, you are gonna be healthier, and you are
not gonna be as hungry throughout the rest of the day.
And it is just really that simple.
If you eat better, you will feel better.
And I also wanna make a comment that please take the time to rate
the video.
It is actually very common that we will get maybe 2000 hits, 2000
views on the videos, maybe only 90 people rate the video.
And more people rate the videos, it actually helps us and helps
people find the video, and that more people can be helped.
So, please rate the video.
I will see you next time.
Bye!
今日は、トルティーヤです。
そういえば、みなさん、11/29のTOEICは受けますか
私は、10何年ぶりに受けます。
最近のTOEICは難しくなってきたと聞きます。
たとえば、Part1のListeningの文章が長くなったんですって。
なので、忍耐強く最後まで聞き切るというのが大切らしいのです。
勉強って、コツコツと継続するのが一番ですね。
間があくと感覚を忘れてしまうのですね。
ここのところずっとTOEIC勉強をしています。
今回料理特集は調味料がよく出てきますが、聞き取れませんでした。どなたか分かる方がいらしたら、どうぞお知らせ下さいませ。
******* 以下全文書き出しました。*******
下記の文章で、誤りがありましたら、どうぞご指摘ください。≧(´▽｀)≦
We have been getting ａlot of comments, requests, and emails to do video on healthy breakfast ideas.
(ヘルシー朝食のビデオについて、たくさんのコメントや要望、そしてメールをいただいております。）
But, before we even get started, I would like to ask you what you
think a healthy breakfast ideas.
（まずはじめる前に、あなたに考えていただきたいことがあります。
あなたにとってヘルシーな朝食とはどんなものかを。）
So, you just take a time, pose a video little quick, and let us know what you think it's healthy.
（なので、ちょっとビデオをとめて、あなたにとって健康とはどのようなことかをお聞かせください。）
Because I'm a little curious to see what you say.
（あなたのご意見にちょっと興味があります。）
And then, once you leave your comments and your ideas, go ahead push
play, and watch the rest of the videos.
（あなたのご意見が出ましたら、再生ボタンをおして、ビデオを見てください。）
Because today we are talking about healthy breakfast ideas for
anyone.
（きょうは、みなさんにとってのヘルシーな朝食についてのアイディアをお話します。）
Now, I am sure you heard that the breakfast is the most important
meal of the day, and I totally agree with that.
（朝食は、一日の食事で一番重要だとよく言われていますよね。私も大賛成です。）
If you wake up in the morning, you have basically gone through an 8
hour or more fast.
（朝起きると、基本的には8時間以上何も食べていないのですから。）
And your body needs to get replenished so that you can produce
energy throughout the rest of the day.
（1日のエネルギーを作り出せるように、なにか体に補給しなければなりません。）
So, if you were one of those that skips breakfast, you have really
been making an effort to start eating breakfast, because you are
missing out on a lot of energy that your body can't make, because you don't have nutrients to make the energy from.
（もしあなたが朝食を抜かしているのであれば、朝食を食べる習慣をつけるようにしてください。栄養をとらないので、エネルギーが作られずにいるのですから。）
So, go ahead and eat breakfast.
（なので、朝食を採るようにしてくださいね。）
Now, before we get started about healthy breakfast, I gotta talk a
little bit about bad breakfasts and unhealthy breakfasts that a
majority Americans eat.
（さて、ヘルシー朝食を紹介する前に、アメリカ人の多くが食べる悪い朝食についてちょっとお話したいと思います。）
We got the ham and cheese croissant from the fast food restaurants.
（ファーストフードでハムとチーズのクロワッサンを食べたり）
We have the beacon, egg and cheese, you know, tons and tons of meats
for breakfast.
（ベーコン、卵、チーズのようなたくさんの肉類を食べます。）
We got the people that skip breakfast.
（また、朝食を抜く人もいます。）
We have the people that drink coffee and don't eat anything and we
have the people that drink cokes and don't eat anything.
（コーヒーだけで済まし、何も食べない人もいたり、コーラだけで朝食をすます人もいたり）
We have people that stop off the doughnut shops to get doughnuts or
crutches.
（ドーナツ屋に立ち寄ってドーナツをたべる人もいます。）
So, there is a tons of things out there that you can get quick easy
convenient if you run on late or you just want something quick.
（なので、遅刻して急いでいたり、手早く済ませたいとき、お手軽で便利なものはそこらじゅうにあります。）
But that's where you can really make some dangerous decision,
because that can affect your health.
（でも、そこにあなたがとても危険な意思決定をしている可能性があるのです。）
So that's why we are gonna talk about healthy options that are very
quick and easy to make.
（だから、とってもお手軽に作れるヘルシーな朝食を紹介したいのです。）
I'm gonna give you 5 healthy breakfast ideas and they are all under
400 calories.
（5品のヘルシー朝食をご紹介します。これらはすべて400カロリー以下です。）
And the important thing to know when you are eating breakfast is you
wanna have a balance of healthy carbohydrates, healthy proteins, and
healthy fats.
(朝食を採るときの重要な点は、炭水化物、タンパク質、脂肪の栄養バランスを保つことです。）
So that's what these 5 breakfast options have - they are balanced,
they are healthy, they are convenient because they are easy to make,
and they are definitely gonna put you on your right path to start
your day.
（これから紹介する5品の朝食は栄養バランスが保たれています、ヘルシーだし、とても作り方もとてもお手軽・簡単です。あなたは一日のスタートをきれること間違えなしです。）
#1 healthy breakfast choice is a smoothy.
（まずはじめに紹介する朝食は、スムージーです。）
Now, I did go into more detail on a different video called "super
healthy smoothy" and actually make the smoothy in front of you.
（私のほかのビデオ”super healthy smoothy"でスムージーについて詳しく紹介し、実演しました。）
So, it’s really easy to watch and to do it yourself.
（とても見やすいし、ご自身でも簡単に作れます。）
And that smoothy is a little bit different that the one that I am
telling you today.
（ビデオで紹介したスムージーは、今回ご紹介するスムージとはちょっと異なります。）
But basically you start off with 8 ounces of soy milk or some type
of liquid... whether you choose regular milk, soy milk, water,
flavor juice, some kind of fruit juice.
（基本的には、豆乳や、牛乳、お水、フレーバージュース、フルーツジュースなどお好きな飲み物を8オンス使います。）
But, make sure whatever liquid you are using, it’s not sweeting, and you do not need extra sugar added to it, because on then top of that you are going to add a cup of frozen fruits.
（どんな飲み物を使うのであれ、甘味ではないものです。余分な砂糖を加える必要がありません。なぜなら、冷凍フルーツを1カップ加えるからです。）
And that fresh frozen fruits meaning that there is no .... added, there is no sugar added, you just want the frozen berries as what I use.
（冷凍のフレッシュフルーツとは、。。。。甘味料が加えていないことを意味します。私が使うような冷凍ベリーだけでよいのです。）
And organic as much as possible.
（そしてできるだけオーガニックのものを使ってくださいね。）
You are gonna use a half of lemon which is gonna give us some
tartness, one table spoon of ... seed when you wanna use a ground
...seed, you have to absorb the healthy fats a little bit easier.
（レモンを1/2個使い酸味を加えます。・・・大さじ1は、ヘルシーな脂肪を吸収しやすくします。）
You also wanna use one table spoon of an extra virgin coconut oil,
and I did video on the coconut super feed?, so watch that.
（エクストラバージン・ココナッツ油を大さじ1を使います。）
It's really helpful to learn all about the coconut.
（ココナッツについて学ぶと本当に役立ちますよ。）
Also, one table spoon of ....juice which is gonna give you a ton of
any oxidants.
（・・・ジュースを大さじ1、これは、酸化酵素を与えてくれます。）
One scoop of ... protein powder, and you can use ..,,, protein,
there is different options out there.
（・・・プロテイン・パウダーを大さじ1、プロテイン・パウダーはいろいろありますよね。）
And blend it all up in the blender, and literally it takes less than
5 minutes.
（これらをすべてミキサーで5分くらい混ぜます。）
And you can drink it while you are on your way to work or sip or
quick at home.
（そして、仕事に行く途中や家で飲むことができます。）
It's a great easy breakfast option.
（とっても簡単な朝食の一品です。）
#2 is the yogurt parfait.
（2品目はヨーグルト・パフェです。）
Now, this isn't yogurt parfait from Mac Donald.
（これは、マクドナルドのヨーグルトパフェではありませんよ。）
This is the yogurt parfait that you are gonna make it home.
（お家で手作りのヨーグルトパフェです。）
Start off with 6 ounces of plain yogurt which is about 3/4 of a cup.
（プレーンヨーグルトを6オンス、だいたい3/4カップです。）
I said "plain".
（プレーンと言いました）
You don't want to get a .... or fruit flavor because it always have
added extra sugar.
（フルーツフレーバーなど余分な糖分が入っていないものがいいですね。）
Then, you can add 3 strawberries you can slice them up or a half of a cup of fresh blueberries.
（それからスライスしたイチゴ3粒、もしくは、ブルーベリーを1/2カップを加えます。）
Blueberries are the better choice if you are not buying organic because they do carry as many pesticide as strawberries do.
（ブルーベリーを使うほうがよいですね。もしオーガニックのものを買わないのであればね。ストロベリーよりも農薬が使われていないので。）
One table spoon of fluxed?, ground fluxed?
（。。。を大さじ1）
About 10 almonds will give you a little bit of crunch.
アーモンドを10粒くらい、これはサクサクした歯ごたえを出すためです。）
Also, a third of a cup of either ... cereal, or you can do with
grape nuts or something like that, and that will give you some
vitamins and minerals from healthy carbohydrate.
（。。。シリアル、もしくはグレープのナッツのようなものを1/3カップ、これはヘルシーな炭水化物からビタミンやミネラルが採れます。）
And then, the sweetness, you can use a little ... or ....., which
are both natural sweeteners.
（それから、甘味料です。自然の甘味料である。。。もしくは。。。。を加えます。）
And a little vanilla extract to give a little bit more flavor.
（バニラ抽出物を加えるとより風味が増します。）
So, there you go for 400 calories!
（これで400キロカロリーです。）
You have a very healthy breakfast.
（とてもヘルシーな朝食の出来上がりです。）
#3 are breakfast tacos.
(3品目は朝食のタコスです。）
Now I know there are ton of breakfast tacos, you know, people
always selling them.
（さて、たくさんの朝食のタコスが売られていますよね。）
In the morning I always seeing lines in the restaurant and places
where they have them.
（毎朝、タコスを売っているところで、列ができているのを見かけます。）
I know this is a popular item.
（人気がありますよね。）
Here is how you can make it at home, and you actually know what you
are getting, and you know that it is healthy.
（これは、ご家庭でつくれます。実際にどんな材料で作るのか分かるし、ヘルシーです。）
So, start off with 2 corn tortillas and get organic corn tortilla as
possible, and then scramble 2 eggs and put that at the bottom of
the tortilla.
（コーントルティーヤを2個、できるだけオーガニックのものを買ってください。それから卵を2個スクランブルエッグにしたものをトルティーヤの一番下に敷いてください。）
A half a cup of black beans or you can use the .... fried beans.
（黒豆を1カップもしくは、。。。豆を使うこともできます。）
But black beans are a really great option.
（でも黒豆のほうが本当においしいですよ。）
And then, sprinkle little cheese, tons of pickle and salsa pickle and fresh pickle and salsa because then, you are not getting a lot of the extra salt, but you are getting a good sauce vegetables.
（少量のチーズやピクルスやサルサをたくさん振りかけます。ピクルスやサルサによって、余分な塩分をとらずに済みますからね。体によい野菜ソースです。）
And there we go!
（さあ、出来上がりました。）
Quick、 easy, and you do not have to pay any money you know when you
are on your way to work and wait in line for the where people are
buying breakfast tacos.
（手早く、簡単で、仕事に行く途中にタコスを買うのにお店に並んでお金を使うなんてことはしなくてもよいのです。）
#4 is an English muffin.
So, you can start off with one sprout green or .... English muffin
and use one table spoon of almond? butter, one table spoon of jams, so
its gonna be fresh preserves, and no extra sugar added again.
And then, you wanna have one boiled egg and a half a cup of blue
berries.
So, all that combination, you are getting fruit, you are getting a
protein from the almond? butter and from the English muffin and also
off course good carbohydrate because it's the English muffin.
And the egg is off course providing more protein.
#5 is oatmeal.
Now I recently did video on ...weet and it’s a super food.
And place of oatmeal you can always use ...., it is known as kasha,
and you can cook it just like you want oatmeal.
And also ... is a grain, and that's also super food as a complete
protein, and you can cook that like oatmeal, too.
So, there is several options you can choose here.
Start off with one cup of whether you are choosing oatmeal, or
kasha, or ..., and then you can add cook that with 3/4 cup of milk
or you can use 2% milk or you can use soy milk.
Or if you are using soy milk, get unsweetened kind because you do not
need extra sugar.
And then go ahead and add a half a cup of fresh blueberries or you
can do 1/3 cup of dry .... , .... are really good source of
minerals, and get the kind of unsweetened.
You do not need extra sugar again.
One table spoon of sunflower seeds which is gonna give you healthy
fats.
And then, one table spoon of .... protein.
So, all that combines is very fulfilling meal.
And it is providing all the nutrients you need to start your day.
So here are 5 healthy breakfast options.
And there are easy to make.
And the other thing is that you start your day off with nutrient
densed breakfast.
Not only you can feel good, you are gonna be healthier, and you are
not gonna be as hungry throughout the rest of the day.
And it is just really that simple.
If you eat better, you will feel better.
And I also wanna make a comment that please take the time to rate
the video.
It is actually very common that we will get maybe 2000 hits, 2000
views on the videos, maybe only 90 people rate the video.
And more people rate the videos, it actually helps us and helps
people find the video, and that more people can be helped.
So, please rate the video.
I will see you next time.
Bye!
ヘルシー朝食（Healthy Breakfast) - 4
ヘルシー朝食特集は、4回目です
紹介されているレシピはすべて４００カロリー以下です。
今回紹介するのはヨーグルト・パフェです。
ヨーグルトは、プレーンタイプのものを使っていますので、ブルーベリーで甘さを出したり、アーモンドでサクサクした歯ごたえをくわえたり、バニラ抽出物（vanilla extract)で風味を加えています。
英語で調味料を何というのか。。。？
知らない単語がいくつかあり、聞き取れていません。
どなたか分かりましたら、教えてくださいませ。
******* 以下全文書き出しました。*******
下記の文章で、誤りがありましたら、どうぞご指摘ください。≧(´▽｀)≦
We have been getting ａlot of comments, requests, and emails to do video on healthy breakfast ideas.
(ヘルシー朝食のビデオについて、たくさんのコメントや要望、そしてメールをいただいております。）
But, before we even get started, I would like to ask you what you
think a healthy breakfast ideas.
（まずはじめる前に、あなたに考えていただきたいことがあります。
あなたにとってヘルシーな朝食とはどんなものかを。）
So, you just take a time, pose a video little quick, and let us know what you think it's healthy.
（なので、ちょっとビデオをとめて、あなたにとって健康とはどのようなことかをお聞かせください。）
Because I'm a little curious to see what you say.
（あなたのご意見にちょっと興味があります。）
And then, once you leave your comments and your ideas, go ahead push
play, and watch the rest of the videos.
（あなたのご意見が出ましたら、再生ボタンをおして、ビデオを見てください。）
Because today we are talking about healthy breakfast ideas for
anyone.
（きょうは、みなさんにとってのヘルシーな朝食についてのアイディアをお話します。）
Now, I am sure you heard that the breakfast is the most important
meal of the day, and I totally agree with that.
（朝食は、一日の食事で一番重要だとよく言われていますよね。私も大賛成です。）
If you wake up in the morning, you have basically gone through an 8
hour or more fast.
（朝起きると、基本的には8時間以上何も食べていないのですから。）
And your body needs to get replenished so that you can produce
energy throughout the rest of the day.
（1日のエネルギーを作り出せるように、なにか体に補給しなければなりません。）
So, if you were one of those that skips breakfast, you have really
been making an effort to start eating breakfast, because you are
missing out on a lot of energy that your body can't make, because
you don't have nutrients to make the energy from.
（もしあなたが朝食を抜かしているのであれば、朝食を食べる習慣をつけるようにしてください。栄養をとらないので、エネルギーが作られずにいるのですから。）
So, go ahead and eat breakfast.
（なので、朝食を採るようにしてくださいね。）
Now, before we get started about healthy breakfast, I gotta talk a
little bit about bad breakfasts and unhealthy breakfasts that a
majority Americans eat.
（さて、ヘルシー朝食を紹介する前に、アメリカ人の多くが食べる悪い朝食についてちょっとお話したいと思います。）
We got the ham and cheese croissant from the fast food restaurants.
（ファーストフードでハムとチーズのクロワッサンを食べたり）
We have the beacon, egg and cheese, you know, tons and tons of meats
for breakfast.
（ベーコン、卵、チーズのようなたくさんの肉類を食べます。）
We got the people that skip breakfast.
（また、朝食を抜く人もいます。）
We have the people that drink coffee and don't eat anything and we
have the people that drink cokes and don't eat anything.
（コーヒーだけで済まし、何も食べない人もいたり、コーラだけで朝食をすます人もいたり）
We have people that stop off the doughnut shops to get doughnuts or
crutches.
（ドーナツ屋に立ち寄ってドーナツをたべる人もいます。）
So, there is a tons of things out there that you can get quick easy
convenient if you run on late or you just want something quick.
（なので、遅刻して急いでいたり、手早く済ませたいとき、お手軽で便利なものはそこらじゅうにあります。）
But that's where you can really make some dangerous decision,
because that can affect your health.
（でも、そこにあなたがとても危険な意思決定をしている可能性があるのです。）
So that's why we are gonna talk about healthy options that are very
quick and easy to make.
（だから、とってもお手軽に作れるヘルシーな朝食を紹介したいのです。）
I'm gonna give you 5 healthy breakfast ideas and they are all under
400 calories.
（5品のヘルシー朝食をご紹介します。これらはすべて400カロリー以下です。）
And the important thing to know when you are eating breakfast is you
wanna have a balance of healthy carbohydrates, healthy proteins, and
healthy fats.
(朝食を採るときの重要な点は、炭水化物、タンパク質、脂肪の栄養バランスを保つことです。）
So that's what these 5 breakfast options have - they are balanced,
they are healthy, they are convenient because they are easy to make,
and they are definitely gonna put you on your right path to start
your day.
（これから紹介する5品の朝食は栄養バランスが保たれています、ヘルシーだし、とても作り方もとてもお手軽・簡単です。あなたは一日のスタートをきれること間違えなしです。）
#1 healthy breakfast choice is a smoothy.
（1品目のヘルシー朝食は、スムージーです。）
Now, I did go into more detail on a different video called "super
healthy smoothy" and actually make the smoothy in front of you.
（私のほかのビデオ”super healthy smoothy"でスムージーについて詳しく紹介し、実演しました。）
So, it’s really easy to watch and to do it yourself.
（とても見やすいし、ご自身でも簡単に作れます。）
And that smoothy is a little bit different that the one that I am
telling you today.
（ビデオで紹介したスムージーは、今回ご紹介するスムージとはちょっと異なります。）
But basically you start off with 8 ounces of soy milk or some type
of liquid... whether you choose regular milk, soy milk, water,
flavor juice, some kind of fruit juice.
（基本的には、豆乳や、牛乳、お水、フレーバージュース、フルーツジュースなどお好きな飲み物を8オンス使います。）
But, make sure whatever liquid you are using, it’s not sweeting, and you do not need extra sugar added to it, because on then top of that you are going to add a cup of frozen fruits.
（どんな飲み物を使うのであれ、甘味ではないものです。余分な砂糖を加える必要がありません。なぜなら、冷凍フルーツを1カップ加えるからです。）
And that fresh frozen fruits meaning that there is no .... added, there is no sugar added, you just want the frozen berries as what I use.
（冷凍のフレッシュフルーツとは、。。。。甘味料が加えていないことを意味します。私が使うような冷凍ベリーだけでよいのです。）
And organic as much as possible.
（そしてできるだけオーガニックのものを使ってくださいね。）
You are gonna use a half of lemon which is gonna give us some
tartness, one table spoon of ... seed when you wanna use a ground
...seed, you have to absorb the healthy fats a little bit easier.
（レモンを1/2個使い酸味を加えます。・・・大さじ1は、ヘルシーな脂肪を吸収しやすくします。）
You also wanna use one table spoon of an extra virgin coconut oil,
and I did video on the coconut super feed?, so watch that.
（エクストラバージン・ココナッツ油を大さじ1を使います。）
It's really helpful to learn all about the coconut.
（ココナッツについて学ぶと本当に役立ちますよ。）
Also, one table spoon of ....juice which is gonna give you a ton of
any oxidants.
（・・・ジュースを大さじ1、これは、酸化酵素を与えてくれます。）
One scoop of ... protein powder, and you can use ..,,, protein,
there is different options out there.
（・・・プロテイン・パウダーを大さじ1、プロテイン・パウダーはいろいろありますよね。）
And blend it all up in the blender, and literally it takes less than
5 minutes.
（これらをすべてミキサーで5分くらい混ぜます。）
And you can drink it while you are on your way to work or sip or
quick at home.
（そして、仕事に行く途中や家で飲むことができます。）
It's a great easy breakfast option.
（とっても簡単な朝食の一品です。）
#2 is the yogurt parfait.
（2品目はヨーグルト・パフェです。）
Now, this isn't yogurt parfait from Mac Donald.
（これは、マクドナルドのヨーグルトパフェではありませんよ。）
This is the yogurt parfait that you are gonna make it home.
（お家で手作りのヨーグルトパフェです。）
Start off with 6 ounces of plain yogurt which is about 3/4 of a cup.
（プレーンヨーグルトを6オンス、だいたい3/4カップを用意します。）
I said "plain".
（プレーンと言いました）
You don't want to get a .... or fruit flavor because it always have
added extra sugar.
（フルーツフレーバーなど余分な糖分が入っていないものがいいですね。）
Then, you can add 3 strawberries you can slice them up or a half of a cup of fresh blueberries.
（それからスライスしたイチゴ3粒、もしくは、ブルーベリーを1/2カップを加えます。）
Blueberries are the better choice if you are not buying organic because they do carry as many pesticide as strawberries do.
（ブルーベリーを使うほうがよいですね。もしオーガニックのものを買わないのであればね。ストロベリーよりも農薬が使われていないので。）
One table spoon of fluxed?, ground fluxed?
（。。。を大さじ1）
About 10 almonds will give you a little bit of crunch.
アーモンドを10粒くらい、これはサクサクした歯ごたえを出すためです。）
Also, a third of a cup of either ... cereal, or you can do with
grape nuts or something like that, and that will give you some
vitamins and minerals from healthy carbohydrate.
（。。。シリアル、もしくはグレープのナッツのようなものを1/3カップ、これはヘルシーな炭水化物からビタミンやミネラルが採れます。）
And then, the sweetness, you can use a little ... or ....., which
are both natural sweeteners.
（それから、甘味料です。自然の甘味料である。。。もしくは。。。。を加えます。）
And a little vanilla extract to give a little bit more flavor.
（バニラ抽出物を加えるとより風味が増します。）
So, there you go for 400 calories!
（これで400キロカロリーです。）
You have a very healthy breakfast.
（とてもヘルシーな朝食の出来上がりです。）
#3 are breakfast tacos.
Now I know there are ton of few breakfast tacos, you know, people
always selling them.
In the morning I always seeing lines in the restaurant and places
where they have them.
I know this is a popular item.
Here is how you can make it at home, and you actually know what you
are getting, and you know that it is healthy.
So, start off with 2 corn tortillas and get organic corn tortilla as
possible, and then scramble 2 eggs and put that at the bottom of
the tortilla.
A half a cup of black beans or you can use the .... fried beans.
But black beans are a really great option.
And then, sprinkle little cheese, tons of pickle and salsa pickle and
fresh pickle and salsa because then, you are not getting a lot of the
extra salt, but you are getting a good sauce vegetables.
And there we go!
Quick easy, and you do not have to pay any money you know when you
are on your way to work and wait in line for the where people are
buying breakfast tacos.
#4 is an English muffin.
So, you can start off with one sprout green or .... English muffin
and use one table spoon of almond? butter, one table spoon of jams, so
its gonna be fresh preserves, and no extra sugar added again.
And then, you wanna have one boiled egg and a half a cup of blue
berries.
So, all that combination, you are getting fruit, you are getting a
protein from the almond? butter and from the English muffin and also
off course good carbohydrate because it's the English muffin.
And the egg is off course providing more protein.
#5 is oatmeal.
Now I recently did video on ...weet and it’s a super food.
And place of oatmeal you can always use ...., it is known as kasha,
and you can cook it just like you want oatmeal.
And also ... is a grain, and that's also super food as a complete
protein, and you can cook that like oatmeal, too.
So, there is several options you can choose here.
Start off with one cup of whether you are choosing oatmeal, or
kasha, or ..., and then you can add cook that with 3/4 cup of milk
or you can use 2% milk or you can use soy milk.
Or if you are using soy milk, get unsweetened kind because you do not
need extra sugar.
And then go ahead and add a half a cup of fresh blueberries or you
can do 1/3 cup of dry .... , .... are really good source of
minerals, and get the kind of unsweetened.
You do not need extra sugar again.
One table spoon of sunflower seeds which is gonna give you healthy
fats.
And then, one table spoon of .... protein.
So, all that combines is very fulfilling meal.
And it is providing all the nutrients you need to start your day.
So here are 5 healthy breakfast options.
And there are easy to make.
And the other thing is that you start your day off with nutrient
densed breakfast.
Not only you can feel good, you are gonna be healthier, and you are
not gonna be as hungry throughout the rest of the day.
And it is just really that simple.
If you eat better, you will feel better.
And I also wanna make a comment that please take the time to rate
the video.
It is actually very common that we will get maybe 2000 hits, 2000
views on the videos, maybe only 90 people rate the video.
And more people rate the videos, it actually helps us and helps
people find the video, and that more people can be helped.
So, please rate the video.
I will see you next time.
Bye!
紹介されているレシピはすべて４００カロリー以下です。
今回紹介するのはヨーグルト・パフェです。
ヨーグルトは、プレーンタイプのものを使っていますので、ブルーベリーで甘さを出したり、アーモンドでサクサクした歯ごたえをくわえたり、バニラ抽出物（vanilla extract)で風味を加えています。
英語で調味料を何というのか。。。？
知らない単語がいくつかあり、聞き取れていません。
どなたか分かりましたら、教えてくださいませ。
******* 以下全文書き出しました。*******
下記の文章で、誤りがありましたら、どうぞご指摘ください。≧(´▽｀)≦
We have been getting ａlot of comments, requests, and emails to do video on healthy breakfast ideas.
(ヘルシー朝食のビデオについて、たくさんのコメントや要望、そしてメールをいただいております。）
But, before we even get started, I would like to ask you what you
think a healthy breakfast ideas.
（まずはじめる前に、あなたに考えていただきたいことがあります。
あなたにとってヘルシーな朝食とはどんなものかを。）
So, you just take a time, pose a video little quick, and let us know what you think it's healthy.
（なので、ちょっとビデオをとめて、あなたにとって健康とはどのようなことかをお聞かせください。）
Because I'm a little curious to see what you say.
（あなたのご意見にちょっと興味があります。）
And then, once you leave your comments and your ideas, go ahead push
play, and watch the rest of the videos.
（あなたのご意見が出ましたら、再生ボタンをおして、ビデオを見てください。）
Because today we are talking about healthy breakfast ideas for
anyone.
（きょうは、みなさんにとってのヘルシーな朝食についてのアイディアをお話します。）
Now, I am sure you heard that the breakfast is the most important
meal of the day, and I totally agree with that.
（朝食は、一日の食事で一番重要だとよく言われていますよね。私も大賛成です。）
If you wake up in the morning, you have basically gone through an 8
hour or more fast.
（朝起きると、基本的には8時間以上何も食べていないのですから。）
And your body needs to get replenished so that you can produce
energy throughout the rest of the day.
（1日のエネルギーを作り出せるように、なにか体に補給しなければなりません。）
So, if you were one of those that skips breakfast, you have really
been making an effort to start eating breakfast, because you are
missing out on a lot of energy that your body can't make, because
you don't have nutrients to make the energy from.
（もしあなたが朝食を抜かしているのであれば、朝食を食べる習慣をつけるようにしてください。栄養をとらないので、エネルギーが作られずにいるのですから。）
So, go ahead and eat breakfast.
（なので、朝食を採るようにしてくださいね。）
Now, before we get started about healthy breakfast, I gotta talk a
little bit about bad breakfasts and unhealthy breakfasts that a
majority Americans eat.
（さて、ヘルシー朝食を紹介する前に、アメリカ人の多くが食べる悪い朝食についてちょっとお話したいと思います。）
We got the ham and cheese croissant from the fast food restaurants.
（ファーストフードでハムとチーズのクロワッサンを食べたり）
We have the beacon, egg and cheese, you know, tons and tons of meats
for breakfast.
（ベーコン、卵、チーズのようなたくさんの肉類を食べます。）
We got the people that skip breakfast.
（また、朝食を抜く人もいます。）
We have the people that drink coffee and don't eat anything and we
have the people that drink cokes and don't eat anything.
（コーヒーだけで済まし、何も食べない人もいたり、コーラだけで朝食をすます人もいたり）
We have people that stop off the doughnut shops to get doughnuts or
crutches.
（ドーナツ屋に立ち寄ってドーナツをたべる人もいます。）
So, there is a tons of things out there that you can get quick easy
convenient if you run on late or you just want something quick.
（なので、遅刻して急いでいたり、手早く済ませたいとき、お手軽で便利なものはそこらじゅうにあります。）
But that's where you can really make some dangerous decision,
because that can affect your health.
（でも、そこにあなたがとても危険な意思決定をしている可能性があるのです。）
So that's why we are gonna talk about healthy options that are very
quick and easy to make.
（だから、とってもお手軽に作れるヘルシーな朝食を紹介したいのです。）
I'm gonna give you 5 healthy breakfast ideas and they are all under
400 calories.
（5品のヘルシー朝食をご紹介します。これらはすべて400カロリー以下です。）
And the important thing to know when you are eating breakfast is you
wanna have a balance of healthy carbohydrates, healthy proteins, and
healthy fats.
(朝食を採るときの重要な点は、炭水化物、タンパク質、脂肪の栄養バランスを保つことです。）
So that's what these 5 breakfast options have - they are balanced,
they are healthy, they are convenient because they are easy to make,
and they are definitely gonna put you on your right path to start
your day.
（これから紹介する5品の朝食は栄養バランスが保たれています、ヘルシーだし、とても作り方もとてもお手軽・簡単です。あなたは一日のスタートをきれること間違えなしです。）
#1 healthy breakfast choice is a smoothy.
（1品目のヘルシー朝食は、スムージーです。）
Now, I did go into more detail on a different video called "super
healthy smoothy" and actually make the smoothy in front of you.
（私のほかのビデオ”super healthy smoothy"でスムージーについて詳しく紹介し、実演しました。）
So, it’s really easy to watch and to do it yourself.
（とても見やすいし、ご自身でも簡単に作れます。）
And that smoothy is a little bit different that the one that I am
telling you today.
（ビデオで紹介したスムージーは、今回ご紹介するスムージとはちょっと異なります。）
But basically you start off with 8 ounces of soy milk or some type
of liquid... whether you choose regular milk, soy milk, water,
flavor juice, some kind of fruit juice.
（基本的には、豆乳や、牛乳、お水、フレーバージュース、フルーツジュースなどお好きな飲み物を8オンス使います。）
But, make sure whatever liquid you are using, it’s not sweeting, and you do not need extra sugar added to it, because on then top of that you are going to add a cup of frozen fruits.
（どんな飲み物を使うのであれ、甘味ではないものです。余分な砂糖を加える必要がありません。なぜなら、冷凍フルーツを1カップ加えるからです。）
And that fresh frozen fruits meaning that there is no .... added, there is no sugar added, you just want the frozen berries as what I use.
（冷凍のフレッシュフルーツとは、。。。。甘味料が加えていないことを意味します。私が使うような冷凍ベリーだけでよいのです。）
And organic as much as possible.
（そしてできるだけオーガニックのものを使ってくださいね。）
You are gonna use a half of lemon which is gonna give us some
tartness, one table spoon of ... seed when you wanna use a ground
...seed, you have to absorb the healthy fats a little bit easier.
（レモンを1/2個使い酸味を加えます。・・・大さじ1は、ヘルシーな脂肪を吸収しやすくします。）
You also wanna use one table spoon of an extra virgin coconut oil,
and I did video on the coconut super feed?, so watch that.
（エクストラバージン・ココナッツ油を大さじ1を使います。）
It's really helpful to learn all about the coconut.
（ココナッツについて学ぶと本当に役立ちますよ。）
Also, one table spoon of ....juice which is gonna give you a ton of
any oxidants.
（・・・ジュースを大さじ1、これは、酸化酵素を与えてくれます。）
One scoop of ... protein powder, and you can use ..,,, protein,
there is different options out there.
（・・・プロテイン・パウダーを大さじ1、プロテイン・パウダーはいろいろありますよね。）
And blend it all up in the blender, and literally it takes less than
5 minutes.
（これらをすべてミキサーで5分くらい混ぜます。）
And you can drink it while you are on your way to work or sip or
quick at home.
（そして、仕事に行く途中や家で飲むことができます。）
It's a great easy breakfast option.
（とっても簡単な朝食の一品です。）
#2 is the yogurt parfait.
（2品目はヨーグルト・パフェです。）
Now, this isn't yogurt parfait from Mac Donald.
（これは、マクドナルドのヨーグルトパフェではありませんよ。）
This is the yogurt parfait that you are gonna make it home.
（お家で手作りのヨーグルトパフェです。）
Start off with 6 ounces of plain yogurt which is about 3/4 of a cup.
（プレーンヨーグルトを6オンス、だいたい3/4カップを用意します。）
I said "plain".
（プレーンと言いました）
You don't want to get a .... or fruit flavor because it always have
added extra sugar.
（フルーツフレーバーなど余分な糖分が入っていないものがいいですね。）
Then, you can add 3 strawberries you can slice them up or a half of a cup of fresh blueberries.
（それからスライスしたイチゴ3粒、もしくは、ブルーベリーを1/2カップを加えます。）
Blueberries are the better choice if you are not buying organic because they do carry as many pesticide as strawberries do.
（ブルーベリーを使うほうがよいですね。もしオーガニックのものを買わないのであればね。ストロベリーよりも農薬が使われていないので。）
One table spoon of fluxed?, ground fluxed?
（。。。を大さじ1）
About 10 almonds will give you a little bit of crunch.
アーモンドを10粒くらい、これはサクサクした歯ごたえを出すためです。）
Also, a third of a cup of either ... cereal, or you can do with
grape nuts or something like that, and that will give you some
vitamins and minerals from healthy carbohydrate.
（。。。シリアル、もしくはグレープのナッツのようなものを1/3カップ、これはヘルシーな炭水化物からビタミンやミネラルが採れます。）
And then, the sweetness, you can use a little ... or ....., which
are both natural sweeteners.
（それから、甘味料です。自然の甘味料である。。。もしくは。。。。を加えます。）
And a little vanilla extract to give a little bit more flavor.
（バニラ抽出物を加えるとより風味が増します。）
So, there you go for 400 calories!
（これで400キロカロリーです。）
You have a very healthy breakfast.
（とてもヘルシーな朝食の出来上がりです。）
#3 are breakfast tacos.
Now I know there are ton of few breakfast tacos, you know, people
always selling them.
In the morning I always seeing lines in the restaurant and places
where they have them.
I know this is a popular item.
Here is how you can make it at home, and you actually know what you
are getting, and you know that it is healthy.
So, start off with 2 corn tortillas and get organic corn tortilla as
possible, and then scramble 2 eggs and put that at the bottom of
the tortilla.
A half a cup of black beans or you can use the .... fried beans.
But black beans are a really great option.
And then, sprinkle little cheese, tons of pickle and salsa pickle and
fresh pickle and salsa because then, you are not getting a lot of the
extra salt, but you are getting a good sauce vegetables.
And there we go!
Quick easy, and you do not have to pay any money you know when you
are on your way to work and wait in line for the where people are
buying breakfast tacos.
#4 is an English muffin.
So, you can start off with one sprout green or .... English muffin
and use one table spoon of almond? butter, one table spoon of jams, so
its gonna be fresh preserves, and no extra sugar added again.
And then, you wanna have one boiled egg and a half a cup of blue
berries.
So, all that combination, you are getting fruit, you are getting a
protein from the almond? butter and from the English muffin and also
off course good carbohydrate because it's the English muffin.
And the egg is off course providing more protein.
#5 is oatmeal.
Now I recently did video on ...weet and it’s a super food.
And place of oatmeal you can always use ...., it is known as kasha,
and you can cook it just like you want oatmeal.
And also ... is a grain, and that's also super food as a complete
protein, and you can cook that like oatmeal, too.
So, there is several options you can choose here.
Start off with one cup of whether you are choosing oatmeal, or
kasha, or ..., and then you can add cook that with 3/4 cup of milk
or you can use 2% milk or you can use soy milk.
Or if you are using soy milk, get unsweetened kind because you do not
need extra sugar.
And then go ahead and add a half a cup of fresh blueberries or you
can do 1/3 cup of dry .... , .... are really good source of
minerals, and get the kind of unsweetened.
You do not need extra sugar again.
One table spoon of sunflower seeds which is gonna give you healthy
fats.
And then, one table spoon of .... protein.
So, all that combines is very fulfilling meal.
And it is providing all the nutrients you need to start your day.
So here are 5 healthy breakfast options.
And there are easy to make.
And the other thing is that you start your day off with nutrient
densed breakfast.
Not only you can feel good, you are gonna be healthier, and you are
not gonna be as hungry throughout the rest of the day.
And it is just really that simple.
If you eat better, you will feel better.
And I also wanna make a comment that please take the time to rate
the video.
It is actually very common that we will get maybe 2000 hits, 2000
views on the videos, maybe only 90 people rate the video.
And more people rate the videos, it actually helps us and helps
people find the video, and that more people can be helped.
So, please rate the video.
I will see you next time.
Bye!
ヘルシー朝食（Healthy Breakfast) - 3
ヘルシー朝食の第3回目です
このビデオを掲載していてなんなんですが、
私の一日の始まりは、コーヒーです。
朝食は食べませんです。。。
一方、ダンナさんは必ず毎朝バナナを食べます。
健康診断で普通の肥満と診断され、超肥満ではなかったことに安心し、ニコニコしていた。
ところが、その後産業医から呼び出しをくらったらしい。
反省して朝食はバナナを食べるようになりました。
******* 以下全文書き出しました。*******
下記の文章で、誤りがありましたら、どうぞご指摘ください。≧(´▽｀)≦
We have been getting ａlot of comments, requests, and emails to do video on healthy breakfast ideas.
(ヘルシー朝食のビデオについて、たくさんのコメントや要望、そしてメールをいただいております。）
But, before we even get started, I would like to ask you what you
think a healthy breakfast ideas.
（まずはじめる前に、あなたに考えていただきたいことがあります。
あなたにとってヘルシーな朝食とはどんなものかを。）
So, you just take a time, pose a video little quick, and let us know what you think it's healthy.
（なので、ちょっとビデオをとめて、あなたにとって健康とはどのようなことかをお聞かせください。）
Because I'm a little curious to see what you say.
（あなたのご意見にちょっと興味があります。）
And then, once you leave your comments and your ideas, go ahead push
play, and watch the rest of the videos.
（あなたのご意見が出ましたら、再生ボタンをおして、ビデオを見てください。）
Because today we are talking about healthy breakfast ideas for
anyone.
（きょうは、みなさんにとってのヘルシーな朝食についてのアイディアをお話します。）
Now, I am sure you heard that the breakfast is the most important
meal of the day, and I totally agree with that.
（朝食は、一日の食事で一番重要だとよく言われていますよね。私も大賛成です。）
If you wake up in the morning, you have basically gone through an 8
hour or more fast.
（朝起きると、基本的には8時間以上何も食べていないのですから。）
And your body needs to get replenished so that you can produce
energy throughout the rest of the day.
（1日のエネルギーを作り出せるように、なにか体に補給しなければなりません。）
So, if you were one of those that skips breakfast, you have really
been making an effort to start eating breakfast, because you are
missing out on a lot of energy that your body can't make, because
you don't have nutrients to make the energy from.
（もしあなたが朝食を抜かしているのであれば、朝食を食べる習慣をつけるようにしてください。栄養をとらないので、エネルギーが作られずにいるのですから。）
So, go ahead and eat breakfast.
（なので、朝食を採るようにしてくださいね。）
Now, before we get started about healthy breakfast, I gotta talk a
little bit about bad breakfasts and unhealthy breakfasts that a
majority Americans eat.
（さて、ヘルシー朝食を紹介する前に、アメリカ人の多くが食べる悪い朝食についてちょっとお話したいと思います。）
We got the ham and cheese croissant from the fast food restaurants.
（ファーストフードでハムとチーズのクロワッサンを食べたり）
We have the beacon, egg and cheese, you know, tons and tons of meats
for breakfast.
（ベーコン、卵、チーズのようなたくさんの肉類を食べます。）
We got the people that skip breakfast.
（また、朝食を抜く人もいます。）
We have the people that drink coffee and don't eat anything and we
have the people that drink cokes and don't eat anything.
（コーヒーだけで済まし、何も食べない人もいたり、コーラだけで朝食をすます人もいたり）
We have people that stop off the doughnut shops to get doughnuts or
crutches.
（ドーナツ屋に立ち寄ってドーナツをたべる人もいます。）
So, there is a tons of things out there that you can get quick easy
convenient if you run on late or you just want something quick.
（なので、遅刻して急いでいたり、手早く済ませたいとき、お手軽で便利なものはそこらじゅうにあります。）
But that's where you can really make some dangerous decision,
because that can affect your health.
（でも、そこにあなたがとても危険な意思決定をしている可能性があるのです。）
So that's why we are gonna talk about healthy options that are very
quick and easy to make.
（だから、とってもお手軽に作れるヘルシーな朝食を紹介したいのです。）
I'm gonna give you 5 healthy breakfast ideas and they are all under
400 calories.
（5品のヘルシー朝食をご紹介します。これらはすべて400カロリー以下です。）
And the important thing to know when you are eating breakfast is you
wanna have a balance of healthy carbohydrates, healthy proteins, and
healthy fats.
(朝食を採るときの重要な点は、炭水化物、タンパク質、脂肪の栄養バランスを保つことです。）
So that's what these 5 breakfast options have - they are balanced,
they are healthy, they are convenient because they are easy to make,
and they are definitely gonna put you on your right path to start
your day.
（これから紹介する5品の朝食は栄養バランスが保たれています、ヘルシーだし、とても作り方もとてもお手軽・簡単です。あなたは一日のスタートをきれること間違えなしです。）
#1 healthy breakfast choice is a smoothy.
（まずはじめに紹介する朝食は、スムージーです。）
Now, I did go into more detail on a different video called "super
healthy smoothy" and actually make the smoothy in front of you.
（私のほかのビデオ”super healthy smoothy"でスムージーについて詳しく紹介し、実演しました。）
So, it’s really easy to watch and to do it yourself.
（とても見やすいし、ご自身でも簡単に作れます。）
And that smoothy is a little bit different that the one that I am
telling you today.
（ビデオで紹介したスムージーは、今回ご紹介するスムージとはちょっと異なります。）
But basically you start off with 8 ounces of soy milk or some type
of liquid... whether you choose regular milk, soy milk, water,
flavor juice, some kind of fruit juice.
（基本的には、豆乳や、牛乳、お水、フレーバージュース、フルーツジュースなどお好きな飲み物を8オンス使います。）
But, make sure whatever liquid you are using, it’s not sweeting, and you do not need extra sugar added to it, because then top of that you are going to add a cup of frozen fruits.
（どんな飲み物を使うのであれ、甘味ではないものです。余分な砂糖を加える必要がありません。なぜなら、冷凍フルーツを1カップ加えるからです。）
And that fresh frozen fruits meaning that there is no .... added, there is no sugar added, you just want the frozen berries as what I use.
（冷凍のフレッシュフルーツとは、。。。。甘味料が加えていないことを意味します。私が使うような冷凍ベリーだけでよいのです。）
And organic as much as possible.
（そしてできるだけオーガニックのものを使ってくださいね。）
You are gonna use a half of lemon which is gonna give us some
tartness, one table spoon of ... seed when you wanna use a ground
...seed, you have to absorb the healthy fats a little bit easier.
（レモンを1/2個使い酸味を加えます。・・・大さじ1は、ヘルシーな脂肪を吸収しやすくします。）
You also wanna use one table spoon of an extra virgin coconut oil,
and I did video on the coconut super feed?, so watch that.
（エクストラバージン・ココナッツ油を大さじ1を使います。）
It's really helpful to learn all about the coconut.
（ココナッツについて学ぶと本当に役立ちますよ。）
Also, one table spoon of ....juice which is gonna give you a ton of
any oxidants.
（・・・ジュースを大さじ1、これは、酸化酵素を与えてくれます。）
One scoop of ... protein powder, and you can use ..,,, protein,
there is different options out there.
（・・・プロテイン・パウダーを大さじ1、プロテイン・パウダーはいろいろありますよね。）
And blend it all up in the blender, and literally it takes less than
5 minutes.
（これらをすべてミキサーで5分くらい混ぜます。）
And you can drink it while you are on your way to work or sip or
quick at home.
（そして、仕事に行く途中や家で飲むことができます。）
It's a great easy breakfast option.
（とっても簡単な朝食の一品です。）
#2 is the yogurt parfait.
Now, this isn't ought parfait from Mac Donald.
This is the yogurt parfait that you are gonna make it home.
Start off with 6 ounces of plain yogurt which is about 3/4 of cup.
I said "plain".
You don't want to get a .... or fruit flavor because it always have
added extra sugar.
Then, you can add 3 strawberries you can slice them up or a half of
cup of fresh blueberries.
Blueberries are better choice if you do not buy organic because they
do carry as many pesticide as strawberries do.
One table spoon of fluxed?, ground fluxed?
About 10 omens will give you a little bit of crunch.
Also, a third of a cup of either ... cereal, or you can do with
grape nuts or something like that, and that will give you some
vitamins and minerals from healthy carbohydrate.
And then, the sweetness, you can use a little ... or ....., which
are both natural sweeteners.
And a little vanilla extra to give a little bit more flavor.
So, there you go for 400 calories!
You have a very healthy breakfast.
#3 are breakfast tacos.
Now I know there are ton of few breakfast tacos, you know, people
always selling them.
In the morning I always seeing lines in the restaurant and places
where they have them.
I know this is a popular item.
Here is how you can make it at home, and you actually know what you
are getting, and you know that it is healthy.
So, start off with 2 corn tortillas and get organic corn tortilla as
possible, and then scramble 2 eggs and put that at the bottom of
the tortilla.
A half a cup of black beans or you can use the .... fried beans.
But black beans are a really great option.
And then, sprinkle little cheese, tons of pickle and salsa pickle and
fresh pickle and salsa because then, you are not getting a lot of the
extra salt, but you are getting a good sauce vegetables.
And there we go!
Quick easy, and you do not have to pay any money you know when you
are on your way to work and wait in line for the where people are
buying breakfast tacos.
#4 is an English muffin.
So, you can start off with one sprout green or .... English muffin
and use one table spoon of almond? butter, one table spoon of jams, so
its gonna be fresh preserves, and no extra sugar added again.
And then, you wanna have one boiled egg and a half a cup of blue
berries.
So, all that combination, you are getting fruit, you are getting a
protein from the almond? butter and from the English muffin and also
off course good carbohydrate because it's the English muffin.
And the egg is off course providing more protein.
#5 is oatmeal.
Now I recently did video on ...weet and it’s a super food.
And place of oatmeal you can always use ...., it is known as kasha,
and you can cook it just like you want oatmeal.
And also ... is a grain, and that's also super food as a complete
protein, and you can cook that like oatmeal, too.
So, there is several options you can choose here.
Start off with one cup of whether you are choosing oatmeal, or
kasha, or ..., and then you can add cook that with 3/4 cup of milk
or you can use 2% milk or you can use soy milk.
Or if you are using soy milk, get unsweetened kind because you do not
need extra sugar.
And then go ahead and add a half a cup of fresh blueberries or you
can do 1/3 cup of dry .... , .... are really good source of
minerals, and get the kind of unsweetened.
You do not need extra sugar again.
One table spoon of sunflower seeds which is gonna give you healthy
fats.
And then, one table spoon of .... protein.
So, all that combines is very fulfilling meal.
And it is providing all the nutrients you need to start your day.
So here are 5 healthy breakfast options.
And there are easy to make.
And the other thing is that you start your day off with nutrient
densed breakfast.
Not only you can feel good, you are gonna be healthier, and you are
not gonna be as hungry throughout the rest of the day.
And it is just really that simple.
If you eat better, you will feel better.
And I also wanna make a comment that please take the time to rate
the video.
It is actually very common that we will get maybe 2000 hits, 2000
views on the videos, maybe only 90 people rate the video.
And more people rate the videos, it actually helps us and helps
people find the video, and that more people can be helped.
So, please rate the video.
I will see you next time.
Bye!
このビデオを掲載していてなんなんですが、
私の一日の始まりは、コーヒーです。
朝食は食べませんです。。。
一方、ダンナさんは必ず毎朝バナナを食べます。
健康診断で普通の肥満と診断され、超肥満ではなかったことに安心し、ニコニコ
していた。ところが、その後産業医から呼び出しをくらったらしい。
反省して朝食はバナナを食べるようになりました。
******* 以下全文書き出しました。*******
下記の文章で、誤りがありましたら、どうぞご指摘ください。≧(´▽｀)≦
We have been getting ａlot of comments, requests, and emails to do video on healthy breakfast ideas.
(ヘルシー朝食のビデオについて、たくさんのコメントや要望、そしてメールをいただいております。）
But, before we even get started, I would like to ask you what you
think a healthy breakfast ideas.
（まずはじめる前に、あなたに考えていただきたいことがあります。
あなたにとってヘルシーな朝食とはどんなものかを。）
So, you just take a time, pose a video little quick, and let us know what you think it's healthy.
（なので、ちょっとビデオをとめて、あなたにとって健康とはどのようなことかをお聞かせください。）
Because I'm a little curious to see what you say.
（あなたのご意見にちょっと興味があります。）
And then, once you leave your comments and your ideas, go ahead push
play, and watch the rest of the videos.
（あなたのご意見が出ましたら、再生ボタンをおして、ビデオを見てください。）
Because today we are talking about healthy breakfast ideas for
anyone.
（きょうは、みなさんにとってのヘルシーな朝食についてのアイディアをお話します。）
Now, I am sure you heard that the breakfast is the most important
meal of the day, and I totally agree with that.
（朝食は、一日の食事で一番重要だとよく言われていますよね。私も大賛成です。）
If you wake up in the morning, you have basically gone through an 8
hour or more fast.
（朝起きると、基本的には8時間以上何も食べていないのですから。）
And your body needs to get replenished so that you can produce
energy throughout the rest of the day.
（1日のエネルギーを作り出せるように、なにか体に補給しなければなりません。）
So, if you were one of those that skips breakfast, you have really
been making an effort to start eating breakfast, because you are
missing out on a lot of energy that your body can't make, because
you don't have nutrients to make the energy from.
（もしあなたが朝食を抜かしているのであれば、朝食を食べる習慣をつけるようにしてください。栄養をとらないので、エネルギーが作られずにいるのですから。）
So, go ahead and eat breakfast.
（なので、朝食を採るようにしてくださいね。）
Now, before we get started about healthy breakfast, I gotta talk a
little bit about bad breakfasts and unhealthy breakfasts that a
majority Americans eat.
（さて、ヘルシー朝食を紹介する前に、アメリカ人の多くが食べる悪い朝食についてちょっとお話したいと思います。）
We got the ham and cheese croissant from the fast food restaurants.
（ファーストフードでハムとチーズのクロワッサンを食べたり）
We have the beacon, egg and cheese, you know, tons and tons of meats
for breakfast.
（ベーコン、卵、チーズのようなたくさんの肉類を食べます。）
We got the people that skip breakfast.
（また、朝食を抜く人もいます。）
We have the people that drink coffee and don't eat anything and we
have the people that drink cokes and don't eat anything.
（コーヒーだけで済まし、何も食べない人もいたり、コーラだけで朝食をすます人もいたり）
We have people that stop off the doughnut shops to get doughnuts or
crutches.
（ドーナツ屋に立ち寄ってドーナツをたべる人もいます。）
So, there is a tons of things out there that you can get quick easy
convenient if you run on late or you just want something quick.
（なので、遅刻して急いでいたり、手早く済ませたいとき、お手軽で便利なものはそこらじゅうにあります。）
But that's where you can really make some dangerous decision,
because that can affect your health.
（でも、そこにあなたがとても危険な意思決定をしている可能性があるのです。）
So that's why we are gonna talk about healthy options that are very
quick and easy to make.
（だから、とってもお手軽に作れるヘルシーな朝食を紹介したいのです。）
I'm gonna give you 5 healthy breakfast ideas and they are all under
400 calories.
（5品のヘルシー朝食をご紹介します。これらはすべて400カロリー以下です。）
And the important thing to know when you are eating breakfast is you
wanna have a balance of healthy carbohydrates, healthy proteins, and
healthy fats.
(朝食を採るときの重要な点は、炭水化物、タンパク質、脂肪の栄養バランスを保つことです。）
So that's what these 5 breakfast options have - they are balanced,
they are healthy, they are convenient because they are easy to make,
and they are definitely gonna put you on your right path to start
your day.
（これから紹介する5品の朝食は栄養バランスが保たれています、ヘルシーだし、とても作り方もとてもお手軽・簡単です。あなたは一日のスタートをきれること間違えなしです。）
#1 healthy breakfast choice is a smoothy.
（まずはじめに紹介する朝食は、スムージーです。）
Now, I did go into more detail on a different video called "super
healthy smoothy" and actually make the smoothy in front of you.
（私のほかのビデオ”super healthy smoothy"でスムージーについて詳しく紹介し、実演しました。）
So, it’s really easy to watch and to do it yourself.
（とても見やすいし、ご自身でも簡単に作れます。）
And that smoothy is a little bit different that the one that I am
telling you today.
（ビデオで紹介したスムージーは、今回ご紹介するスムージとはちょっと異なります。）
But basically you start off with 8 ounces of soy milk or some type
of liquid... whether you choose regular milk, soy milk, water,
flavor juice, some kind of fruit juice.
（基本的には、豆乳や、牛乳、お水、フレーバージュース、フルーツジュースなどお好きな飲み物を8オンス使います。）
But, make sure whatever liquid you are using, it’s not sweeting, and you do not need extra sugar added to it, because then top of that you are going to add a cup of frozen fruits.
（どんな飲み物を使うのであれ、甘味ではないものです。余分な砂糖を加える必要がありません。なぜなら、冷凍フルーツを1カップ加えるからです。）
And that fresh frozen fruits meaning that there is no .... added, there is no sugar added, you just want the frozen berries as what I use.
（冷凍のフレッシュフルーツとは、。。。。甘味料が加えていないことを意味します。私が使うような冷凍ベリーだけでよいのです。）
And organic as much as possible.
（そしてできるだけオーガニックのものを使ってくださいね。）
You are gonna use a half of lemon which is gonna give us some
tartness, one table spoon of ... seed when you wanna use a ground
...seed, you have to absorb the healthy fats a little bit easier.
（レモンを1/2個使い酸味を加えます。・・・大さじ1は、ヘルシーな脂肪を吸収しやすくします。）
You also wanna use one table spoon of an extra virgin coconut oil,
and I did video on the coconut super feed?, so watch that.
（エクストラバージン・ココナッツ油を大さじ1を使います。）
It's really helpful to learn all about the coconut.
（ココナッツについて学ぶと本当に役立ちますよ。）
Also, one table spoon of ....juice which is gonna give you a ton of
any oxidants.
（・・・ジュースを大さじ1、これは、酸化酵素を与えてくれます。）
One scoop of ... protein powder, and you can use ..,,, protein,
there is different options out there.
（・・・プロテイン・パウダーを大さじ1、プロテイン・パウダーはいろいろありますよね。）
And blend it all up in the blender, and literally it takes less than
5 minutes.
（これらをすべてミキサーで5分くらい混ぜます。）
And you can drink it while you are on your way to work or sip or
quick at home.
（そして、仕事に行く途中や家で飲むことができます。）
It's a great easy breakfast option.
（とっても簡単な朝食の一品です。）
#2 is the yogurt parfait.
Now, this isn't ought parfait from Mac Donald.
This is the yogurt parfait that you are gonna make it home.
Start off with 6 ounces of plain yogurt which is about 3/4 of cup.
I said "plain".
You don't want to get a .... or fruit flavor because it always have
added extra sugar.
Then, you can add 3 strawberries you can slice them up or a half of
cup of fresh blueberries.
Blueberries are better choice if you do not buy organic because they
do carry as many pesticide as strawberries do.
One table spoon of fluxed?, ground fluxed?
About 10 omens will give you a little bit of crunch.
Also, a third of a cup of either ... cereal, or you can do with
grape nuts or something like that, and that will give you some
vitamins and minerals from healthy carbohydrate.
And then, the sweetness, you can use a little ... or ....., which
are both natural sweeteners.
And a little vanilla extra to give a little bit more flavor.
So, there you go for 400 calories!
You have a very healthy breakfast.
#3 are breakfast tacos.
Now I know there are ton of few breakfast tacos, you know, people
always selling them.
In the morning I always seeing lines in the restaurant and places
where they have them.
I know this is a popular item.
Here is how you can make it at home, and you actually know what you
are getting, and you know that it is healthy.
So, start off with 2 corn tortillas and get organic corn tortilla as
possible, and then scramble 2 eggs and put that at the bottom of
the tortilla.
A half a cup of black beans or you can use the .... fried beans.
But black beans are a really great option.
And then, sprinkle little cheese, tons of pickle and salsa pickle and
fresh pickle and salsa because then, you are not getting a lot of the
extra salt, but you are getting a good sauce vegetables.
And there we go!
Quick easy, and you do not have to pay any money you know when you
are on your way to work and wait in line for the where people are
buying breakfast tacos.
#4 is an English muffin.
So, you can start off with one sprout green or .... English muffin
and use one table spoon of almond? butter, one table spoon of jams, so
its gonna be fresh preserves, and no extra sugar added again.
And then, you wanna have one boiled egg and a half a cup of blue
berries.
So, all that combination, you are getting fruit, you are getting a
protein from the almond? butter and from the English muffin and also
off course good carbohydrate because it's the English muffin.
And the egg is off course providing more protein.
#5 is oatmeal.
Now I recently did video on ...weet and it’s a super food.
And place of oatmeal you can always use ...., it is known as kasha,
and you can cook it just like you want oatmeal.
And also ... is a grain, and that's also super food as a complete
protein, and you can cook that like oatmeal, too.
So, there is several options you can choose here.
Start off with one cup of whether you are choosing oatmeal, or
kasha, or ..., and then you can add cook that with 3/4 cup of milk
or you can use 2% milk or you can use soy milk.
Or if you are using soy milk, get unsweetened kind because you do not
need extra sugar.
And then go ahead and add a half a cup of fresh blueberries or you
can do 1/3 cup of dry .... , .... are really good source of
minerals, and get the kind of unsweetened.
You do not need extra sugar again.
One table spoon of sunflower seeds which is gonna give you healthy
fats.
And then, one table spoon of .... protein.
So, all that combines is very fulfilling meal.
And it is providing all the nutrients you need to start your day.
So here are 5 healthy breakfast options.
And there are easy to make.
And the other thing is that you start your day off with nutrient
densed breakfast.
Not only you can feel good, you are gonna be healthier, and you are
not gonna be as hungry throughout the rest of the day.
And it is just really that simple.
If you eat better, you will feel better.
And I also wanna make a comment that please take the time to rate
the video.
It is actually very common that we will get maybe 2000 hits, 2000
views on the videos, maybe only 90 people rate the video.
And more people rate the videos, it actually helps us and helps
people find the video, and that more people can be helped.
So, please rate the video.
I will see you next time.
Bye!