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The Sitting Epidemic

The Sitting Epidemic

What are you doing as you read this? Most likely, you’re sitting down. On average, Americans are sitting for 13 hours a day and sleeping approximately 8 hours. This totals around 21 hours of sedentary habits a day.[1]

When you get home from a long day at work or school, you most likely sit down to catch up on your favorite TV show or scope all the social media drama you may have missed. While it may feel like the right thing to do after a long, mentally tiring day, sitting actually increases your risk of death. Even if you hit the gym on occasion, you may not be compensating enough.[2]

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Blame It on Our Work

Let’s take a trip back through time. In 1960, an impressive 50% of U.S. jobs required heavy to moderate physical activity.[3] Presently, that percentage sits at a measly 20%, meaning the majority, 80% of jobs, are wholly sedentary or require very little physical movement. The vast majority of us spend our entire workday glued to our chairs and desks. For many of us, our fingers are getting the most exercise typing emails and messages.

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    The More You Sit, the Earlier You Die

    Sitting more than six hours a day greatly increases your risk of an early death.

    After two hours of sitting, your good cholesterol drops by 20%. While you may think going to the gym twice a week for an hour will make up for that, remember: we are sedentary about 21 hours a day. It doesn’t take a mathematician to know that 2 does not equal 21 and will therefore not compensate for it.

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    Sitting also makes us fat. It decreases the activity of an enzyme called lipoprotein lipase (LPL) which helps burn fat.[4]

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      Stand, Stretch, Move

      The key is to stand, stretch, and increase activity as much as possible. Some suggestions for you to move more even though you have to sit most of the time at work:

      • Standing in place increases your energy more than sitting. Something as simple as walking increases your energy level by about 150%!
      • Try to substitute taking the elevator with the stairs instead.
      • If you talk on the phone daily or love lengthy group texts, stand up while you’re engaged in these activities. Pace around your house, or chat on the phone while you walk through your neighborhood.
      • Drink more water! So you will need to go to pee, and stand up to refill your water often.
      • Set an hourly alarm to remind you to stand up and take a lap around the office or your house.
      • And if you do have a busy office job, consider a standing desk. Here’re some great options: 10 Best Standing Desks That Are High in Quality and Cheap in Price
      • If you’ve been meaning to catch up with Karen down the hall at work, don’t just hop on your email or instant chat; take a walk and talk to her in person.
      • As added inspiration, use a health app to count your steps every day so you know how many steps you need to stay healthy and fit. Most fit people take about 5000 steps per day and sit less than 300 minutes. Start with that goal first.

      Take care of your body and your lifespan and take a few extra steps every day! Remember to start small with substitutes for daily bad habits and try to stay aware of what you’re doing at all times.

      After about three weeks, you won’t even have to think about it anymore; you’ll be walking and moving more than ever! Your body will thank you for it. Share this article with a friend so you can keep each other accountable, too!

      Reference

      More by this author

      Jolie Choi

      Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

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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

      1

        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

        2

          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

          3

            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

            4

              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

              5

                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

                6

                  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

                  7

                    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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                    8

                      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

                      9

                        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

                        10

                          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

                          11

                            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

                            12

                              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

                              13

                                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

                                14

                                  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

                                  15

                                    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

                                    16

                                      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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                                      17

                                        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

                                        18

                                          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

                                          19

                                            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

                                            20

                                              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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