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3 Ways to Reduce Stress in 15 Minutes / Day (Without Exercising!)

3 Ways to Reduce Stress in 15 Minutes / Day (Without Exercising!)

A typical morning at my house begins like this:

• My daughter wakes me up at 5am and starts chattering nonstop like some sort of broken wind up doll.
• My dogs are whining and wanting their morning exercise.
• My husband rolls over and grumbles, reminding me that it’s never a good idea to bother a hibernating bear.
• I’m scrambling to get breakfast served before the impending toddler meltdown.
• Oh, and I haven’t made enough money this month, and my parents are coming over for dinner tonight, and the holidays are coming.

Thank goodness I don’t have a morning commute to deal with or I seriously think I’d lose it!

Modern life is incredibly stressful. All of our wonderful technological gadgetry is supposed to make life easier, but instead I am caught in some strange loop of checking my messages, texts, twitter feed, Facebook, email, and back again in a seemingly endless string of new responsibilities and ways I can now fail to respond to the people who rely on me.

It’s all a little bit much, don’t you think?

So I started to do some research on ways to reduce my stress, and I bet you can guess what I ran into: a whole bunch of advice about exercising more.

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Sure, add that to the list of things I “should” be doing. ;-)

OK, to be honest, I have been exercising more regularly, and it does help. But I knew that exercise wasn’t the end of the story. And for some people, getting to the gym just isn’t happening.

So what? They’re supposed to run right out and get a prescription for anti-anxiety medication?

I don’t think so.

Here’s my first recommendation to reduce your stress:

1) Take a hot bath

The other day I was listening to the John Tesh Radio Show and I heard about a study that showed that 15 minutes a day of submersion in hot water reduced anxiety more than anti-anxiety medication.

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What?!

Did I hear that correctly?

Yes, it’s true, a hot bath or some time in a hot tub can greatly reduce anxiety with virtually no negative side effects.

I have a hot tub and my husband and I do use it regularly, but after hearing about this study, I’ve been more likely to use it when I’m feeling stressed. It makes sense, I mean, when I was giving birth, relaxing in warm water was one of the things that helped me the most.

I will say that the money my husband and I spent on a used hot tub is hands down the most celebrated investment we have ever made. We sometimes regret having a big wedding because it was so expensive, but we have never regretted buying a hot tub. A hot bath every single day is probably not going to work for everyone, especially if you’re trying to keep your utility bill lower than your mortgage. So what else can we do to reduce our stress?

2) Go outside

Vitamin D kept showing up in my research. And since I do notice a seasonal increase in stress, I had to consider the possibility that I’m just not getting enough of it to keep my physiological stress levels in check. So, should I supplement with vitamin D? Well, sure, it won’t hurt; the recommended maximum daily allowance for an adult is 1000 UI. However, the best way to get a big dose of vitamin D is to spend about 10 minutes exposing your skin to natural daylight, if you’re light skinned, and about 20 minutes per day if you’re darker skinned.

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Yes, the vitamin D we get from spending 10 minutes a day outside in the sunshine can provide some relief to our system if it’s deficient in the nutrient. However, there’s something else that this daily practice provides.

When I was in college I took a class called “Environmental Psychology” and we looked at bunches of studies that showed that spending time outdoors and in nature greatly reduces stress levels, lowers blood pressure, and does a whole lot of other good stuff for our bodies.

It makes sense to me, since we evolved spending MOST of our time outdoors and now we spend almost all of our time indoors. Since practicing this one, I’ve noticed how calming it is to observe birds foraging or to hear them singing. I’ve listened to the wind rustle through the trees and watched the clouds slowly amble by.

This one works for me even when I just step out onto my porch or go hang out in the back yard. If you’re in a city, you might have to find a community garden or park to serve your needs. But just being outdoors for 15 minutes a day will definitely reduce your stress and improve your life. Oh, and if you walk while outdoors, then you’re exercising too!

There’s one more thing that greatly reduces stress and has nothing to do with going to the gym.

3) Laugh

Daily laughter can reduce your stress considerably, and it’s also a lot of fun! Whether you like to watch stand up comedians, late night talk shows, or make up silly songs with your kids, whatever makes you laugh fits the bill. And if you’re not laughing daily, it’s time to take the reins and make it happen.

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Easier said than done, right? Wrong! Laughter is easy when you’re feeling good, but it’s also easy to do when you’re down. You simply have to decide to do it. OK, now you’re thinking I’ve lost it, but have you ever heard of laughter yoga? It’s the practice of laughing because you’ve decided to, not because there’s anything particularly funny happening. But here’s the thing, once you start, it’s easy to continue. Laughter really is contagious!

You can start by simply acting it out, “Ha, ha, ha” and pretty soon you’re laughing at how silly you sound. This practice is best done among others because laughter really does spread from person to person. So, if you’re not yet laughing for 15 minutes a day, you no longer have any excuses. Try this one out and you’ll soon be hooked.

So, that’s it! These are my three favorite ways to reduce stress in 15 minutes a day without exercising. I hope you liked them and I would love to hear your thoughts! Leave a comment below and let’s talk about what works and doesn’t work for you. Have a lovely day, Shelly

Featured photo credit:  mid adult italian woman banging her head against a wall via Shutterstock

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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

    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

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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

                            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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                                    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

                                      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

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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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