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10 SIMPLE WAYS TO SIT LESS MOVE MORE!
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Standing isn’t the solution for every physical problem, but if you find yourself sitting for extended periods of time, you may be doing more harm than good. Whether you work at a desk or you’re stuck indoors more often than you’d like, there are several ways to counteract the negative effects of a sedentary lifestyle. Here are 10 simple steps to sit less and stand more: 1. Enjoy your breakfast standing at a counter. 2. When out to eat, ask for a high top or bar table and stand until your food comes or even the whole time. 3. Stand up (or take a walk) when making phone calls. 4. For interoffice communication, stand up and walk to deliver a message or have a discussion, rather than emailing or sending a text message (with many people now working from home, this may be a little more challenging). 5. Diversify your workstation to allow for more than one sitting position. Try a standing desk, or, if that isn’t practical, try a box, stool, or other object to raise your monitor and keyboard (thus creating a DIY standup desk). Adjustable desks that transition easily from sitting to standing are best but usually expensive, so start with the DIY version and see how you like it. 6. Americans on average spend five hours a day watching TV. During commercials, stand up. If you want to really throw in a challenge, try 60–90 seconds of an exercise (squats, lunges, plank hold, chair dips, wall pushups) per commercial break. 7. Park in the back of the parking lot when you go shopping or are out and about. 8. Avoid the drive-thru. Sometimes fast food is convenient, but a few extra minutes of standing and walking into the restaurant can be beneficial. 9. Don’t sit down while exercising. This may seem like a no-brainer, but think about it: Many of the most commonly performed gym exercises are done sitting down. Avoid these and instead opt for free-weight or body-weight exercises that you can perform standing up. 10. Set an alarm on your phone, watch, or kitchen timer. At least once every 30 minutes stand up, stretch your legs, and get some blood pumping. This doesn’t have to be for any extended period of time — even 30 seconds will do some good — and then get back to work.
Easy Stuffed Sweet Potatoes
Who says a loaded potato has to clog your arteries? In this healthy version that serves four, a sweet potato base is topped with fiber-rich bean salsa.
INGREDIENTS
• 4 medium sweet potatoes • 1 15-oz can black beans, drained and rinsed • 2 medium tomatoes, diced • 1 tbsp olive oil • 1 tsp cumin
• 1 tsp coriander • 3/4 tsp salt • 1/4 cup sour cream • 1/4 cup fresh cilantro, chopped
DIRECTIONS
1. With a fork, prick each sweet potato a few times. Microwave the potatoes on high 12–15 minutes, or until cooked through. 2. In a microwave-safe bowl, combine the beans, tomatoes, olive oil, cumin, coriander, and salt. When the potatoes are done, microwave the mixture on high for 2–3 minutes. 3. Cool potatoes slightly, then cut each potato open lengthwise. Pull the halves apart to create space to spoon the warm bean salsa inside. 4. Add a scoop of sour cream to each potato, garnish with cilantro, and serve!
Inspired by EatingWell.com
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