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4 Ways to Get Fitness Benefits From Wearables

4 Ways to Get Fitness Benefits From Wearables

For the more than one-third of American adults who are obese, according to the Centers for Disease Control and Prevention, strapping on a wearable device could be a meaningful first step in taking control of health and longevity, and preventing life-threatening conditions such as cancer and heart disease. Wearable devices that are powered by Microchip technology deliver personalized data to the wearer and alert users of important health information, such as physical activity and heart rate.

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    Research and advisory firm Gartner reports wearable devices sales will have grown by more than 18% in 2016, as people crave the ability to use technology to optimizeall aspects of their lives. Wearables with functionality that allow users to input nutritional intake and get fit socially with friends provide extra advantages. If you’re considering using a wearable to help you achieve your fitness goals, here are four benefits wearables provide.

    1. Get a Clearer Fitness Picture

    You may think that you’re more active than you actually are, but that walk to the bagel shop isn’t as effective as you think. Sedentary lifestyles are particularly dangerous to one’s health, as the Mayo Clinic reports sitting down for prolonged periods of time increases risk of death, heart attack, and chest pain. While you may work out regularly, if you work a job where you are sitting for long periods of time, negative effects can still occur.

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    Some wearable devices, like Fitbit, have built-in alerts to remind users to get up and get moving. By tracking your activity over time, you can see when you are most likely to be inactive and proactively take breaks for walks, or swap an elevator ride for a climb up the stairs. Having a visual representation of your fitness helps key you in to where you can make small improvements that add up.

    2. Make Your Fitness a Social Activity

    Wearable devices that feature a social aspect—ones where you can connect with other wearers to compete and cheer each other on as you work toward fitness goals—are very powerful. The American Psychological Association reports psychological research supports the effectiveness of taking a group approach to fitness, as support makes it easier for those trying to lose weight to stay motivated and stick to a fitness plan. Sharing your goals with others helps you stay accountable, especially when wearable data is transparent to other contacts.

    From steps taken, to pounds lost, to minutes being active, there are many fitness factors that can be compared by using data from wearable devices. Some wearable devices even allow participants to set up challenges with ease. A little friendly competition makes being fit more fun, while positive reinforcement helps wearers maintain momentum. If you have friends who also use wearables, you can enlist them as fitness buddies, where you check in with each other and encourage each other to keep improving on your fitness goals.

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      3. Optimize Your Gym Time

      Whether you’re working with a trainer at a gym or are exploring the myriad options you have at the gym to build muscle and lose fat, a wearable acts as digital trainer support to alert you to calories burned while holding you accountable.

      Trainers who require their clients to keep food and exercise logs will get a crystal-clear picture of what exactly the wearer is doing. Instead of clients having to write down activity in a journal that might get lost or damaged, a wearable device and app maintains an access-from-anywhere digital log that also provides more accurate calorie counts for food intake.

      Those who have busy schedules will also appreciate the rich fitness data wearables provide in helping wearers become clued in to the most effective exercises. Wearable data that shows the user weight fluctuation paired with the exercises done during that period helps users vary their routines, improve their workouts, and do the exercises that help them stay the fittest. While a wearer may have sworn cycling was the most effective workout for their body type, a wearable may clue them in to the fact rowing provides far more benefits.

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      4. Be More Conscious in Your Food Intake

      Food intake often makes a greater impact on weight loss than exercise does, and research shows keeping an accurate log of consumption helps people lose more weight. The University of Pittsburgh Diabetes Prevention Support Center reports individuals who keep track of the food they eat and drinks they consume each day lose twice as much weight as those who do not. Frequency of logs also correlates with weight loss.

      Wearable devices provide wearers with an accurate amount of calories they have burned through exercise, and how many they should consume if they want to stay on track with their fitness goals. By using a wearable app that ties this data in with a food log, wearers see how their food choices affect their weight, and can start to see patterns in types of food consumed with weight fluctuation.

      Sharing a wearable food log with friends can also reinforce the social component that helps users alert each other to where healthier choices could have been made, and encourage each other to make those choices in the future.

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      From becoming more active at more moments throughout the day, to getting more realistic about food portion sizes and calories consumed, a wearable device can provide users with the information they need to improve their lifestyles. And, getting social support from other wearable users adds a positive emotional layer to becoming fit, which reinforces working toward goals and improves attitudes toward health.

      Featured photo credit: shutterstock via shutterstock.com

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      Last Updated on May 25, 2019

      20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

      20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

      Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

      It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

      This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

      Breakfast

      1. Spiced Coconut Squash Breakfast Porridge

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        This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

        2. Egg and Avocado Spaghetti Squash Boats

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          If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

          3. Spaghetti Squash Frittata for One

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            This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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            4. Ingredient Spaghetti Squash Brunch

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              It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

              5. Spaghetti Squash Hash Browns

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                A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                Lunch

                6. Spaghetti Squash Chow Mein

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                  Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                  7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                    This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                     8. Spaghetti Squash with Mushrooms Parmesan

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                      Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                       9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                        A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                         10. Thai Peanut Spaghetti Squash

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                          Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                          Dinner

                          11. Spaghetti Squash Comfort Bowl

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                            This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                            12. Spaghetti Squash Crust Pizza

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                              As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                              13. Spaghetti Squash Fried Rice

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                                Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                 14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                                  If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                  15. Chicken Enchilada Stuffed Spaghetti Squash

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                                    This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                    Dessert

                                    16. Sweet Spaghetti Squash Kugel with Apples and Raisins

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                                      If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                      17. Spaghetti Squash Coconut Custard Pie

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                                        With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                         18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                          This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                           19. Spaghetti Squash Kheer

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                                            Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                             20. Cinnamon Spice Spaghetti Squash Cake

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                                              By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                              Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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