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Recipes and Messages
December 1
Herb Broiled Beef
December 2
Turkey Stuffed Cabbage
December 5
Asparagus Pie
December 6
Lentil Tacos
December 7
Red Chile Stew
December 8
Green Smoothie
December 9
Baked Cheese Sticks
December 12
Potatoes & Chicken
December 13
Bell Peppers with Beans and
Kale
December 14
Baked Parmesan Fish
December 15
Caribbean Bean Salad
December 16
Italian Broccoli and Pasta
December 19
Quinoa Salad
December 20
Spinach Stuffed Potatoes
December 23
Pesto Pasta
December 26
Zucchini Panini
December 27
Tuna Salad Sandwich
December 28
Veggie Wrap
December 29
Chicken Cacciatore
December 30
Cucumber Salad
December 21
Turkey Chili
December 22
Chicken Wrap
© 2017 Integrated Health & Wellness
Information may not be reproduced, copied, cited,
or circulated in any printed or electronic form without
written permission from Integrated Health & Wellness.
December 1, 2016
By too much sitting still the body becomes unhealthy;
and soon the mind. This is nature’s law. - Henry
Wadsworth Longfellow
FAQs about Sedentary Behavior: What does
sedentary mean? Sedentary comes from the Latin word
sedere, “to sit.”
Risks of Sedentary Behavior: Decreased life
expectancy. Sitting for more than three hours a day can
shave a person’s life expectancy by two years, even if he
or she is physically active and refrains from dangerous
habits like smoking (48).
Decrease Sedentary Behaviors: Set time limits
on sedentary behavior involving TV viewing, internet
browsing, emails, and video games and use a timer to
remind yourself when you have reached your limit.
Wellness Recipe - Herb Broiled Beef
Makes: 4 servings
Ingredients
1/4 cup onion (chopped)
2 tablespoons parsley
2 tablespoons white vinegar
3 teaspoons prepared mustard
1/4 teaspoon garlic powder
1/4 teaspoon basil, dried (or thyme),
optional
1 pound boneless beef chuck shoulder
steak, cut 1-inch thick
Directions
1. Mix onion, parsley, vinegar, mustard,
garlic powder and basil or thyme. 2. Place
meat in plastic bag and pour in marinade.
3. Close bag securely, place in a bowl and
marinate in refrigerator six to eight hours
or overnight, turning at least once. 4. Pour
off marinade and discard. Place meat on
rack in broiler. 5. Broil 15 to 20 minutes
or until desired doneness, turning once.
6. Cut into thin slices to serve. Nutrition
Information for 1/4 of recipe (134g)
Calories 330 Total Fat 21g Saturated Fat
8g Cholesterol 105mg Sodium 65mg Total
Carbohydrate 2g Dietary Fiber 1g Total
Sugars 0g Added Sugars included N/A
Protein 31g
December 2, 2016
I never heard of anyone ever stumbling on something
sitting down. - Charles F. Kettering
FAQs about Sedentary Behavior: What is sedentary
behavior? Sedentary behavior refers to any waking
activity characterized by an energy expenditure = 1.5
metabolic equivalents (METs) and a sitting or reclining
posture. In general, this means that any time a person
is sitting or lying down, they are engaging in sedentary
behavior. In contrast, moderate-to-vigorous physical
activity such as bicycling, swimming, walking, or
running may be done in a variety of body positions,
but require an energy expenditure of 3 to 8 METs. Light
intensity activities are those done while standing, but
require expenditures of no more than 2.9 METs (1).
Risks of Sedentary Behavior: Increased risk of all-cause mortality. Individuals who
report spending the majority of their day sitting have significantly poorer long-term
mortality outcomes than those who report spending less time sitting. Importantly, the
sitting time-mortality relationships were apparent even among those who were physically
active but was stronger among those who were overweight or obese (1, 3, 25). A review
of 18 studies comprising nearly 800,000 participants found that the greatest sedentary
time compared with the lowest sedentary time was associated with a 49% increase in the
risk of all-cause mortality (29).
Decrease Sedentary Behaviors: Try a wearable device to track how much you have
moved that day.
Wellness Recipe - Turkey Stuffed
Cabbage
Makes: 5 servings
Ingredients
1 head of cabbage
1/2 pound lean ground beef
1/2 pound ground turkey
1 onion (small, minced)
1 slice whole wheat bread (stale, crumbled)
1 tablespoon lemon juice
1/4 cup water
1/8 teaspoon black pepper
1 can diced tomatoes (16 oz)
1 onion (small, sliced)
1 cup water
1 carrot (medium, sliced)
1 tablespoon lemon juice
2 tablespoons brown sugar
1 tablespoon corn starch
Directions 1. Rinse and core cabbage. Carefully
remove 10 outer leaves, place in saucepan, and
cover with boiling water. Simmer 5 minutes. Remove
and drain cooked cabbage leaves on paper towels.
2. Shred 1/2 cup of raw cabbage and set aside. 3.
Brown ground beef and turkey and minced onion in
skillet. Drain fat. 4. Place cooked and drained meat
mixture, bread crumbs, water, and pepper into mixing
bowl. 5. Drain tomatoes, reserving liquid, and add
1/2 cup of tomato juice from can to meat mixture.
Mix well; then place 1/4 cup of filling on each
parboiled, drained cabbage leaf. Place folded side
down in skillet. 6. Add tomatoes, sliced onion, water,
shredded cabbage, and carrot. Cover and simmer
about 1 hour (or until cabbage is tender), basting
occasionally. 7. Remove cabbage rolls to serving
platter; keep warm. 8. Mix lemon juice, brown
sugar, and cornstarch together in small bowl. Add
to vegetables and liquid in skillet, and cook, stirring
occasionally, until thickened and clear. Serve over
cabbage rolls. Nutrition Information for 2 rolls each
(454g) Calories 230 Total Fat 6g Saturated Fat 2g
Cholestero l45mg Sodium 320mg Total Carbohydrate
28g Dietary Fiber 7g Total Sugars 16g Added Sugars
included N/A Protein 17g
December 5, 2016
I believe most distempers proceed from too much sitting
still. - Marie de Rabutin-Chantal, 1671
FAQs about Sedentary Behavior: I exercise regularly,
so how can I be sedentary? Many people mistakenly
believe the term “sedentary” refers to people who do
not exercise. But sedentary behavior is a distinct class
of behaviors that boosts bad health and is hypothesized
to work independently of the protective effect of regular
moderate intensity physical activity (2). It is possible,
therefore, for individuals to be physically active, yet highly
sedentary for the majority of their day with deleterious
health consequences being associated with the distinct
physiology of prolonged sedentary time.
Risks of Sedentary Behavior: Increased risk of dying. High levels of TV viewing time have
been significantly associated with increases in both all-cause mortality and cardiovascular
disease mortality. One study found that each one hour increment in TV viewing time was
found to be associated with an 11% and an 18% increased risk of all-cause and cardiovascular
disease mortality, respectively even when controlling for risk factors such as smoking, blood
pressure, cholesterol, diet, leisure-time physical activity, and waist circumference (1). Another
study found that people who watch the most TV have a 61% greater risk of dying than those
who watch less than one hour per day (13).
Decrease Sedentary Behaviors: Put periodic post it notes in the book you are reading or
daily workflow process to remind yourself to take a break and get up and move.
Wellness Recipe - Asparagus Pie
Makes: 6 Servings
Ingredients
1 spaghetti squash, halved and seeds
removed
2 teaspoons olive oil
1/2 cup peeled and diced yellow onion
1 bunch asparagus, ends removed, cut
into 1-inch pieces
3 garlic cloves, peeled and minced
5 large eggs
1 cup low-fat milk or skim milk
1 cup shredded low-fat cheese
Salt and pepper to taste (to taste)
Directions Preheat the oven to 400 degrees F and
grease a 9-inch cake or pie pan. Place the squash,
cut side up, on a large baking sheet, and bake
for about 50 minutes, or until tender. Set aside to
cool slightly. In a large saute pan, heat the olive
oil over medium heat. Add the onion and saute
for 3 minutes. Add the asparagus and garlic and
saute for about 5 minutes, or until the asparagus is
soft and bright green. Remove from the heat and
set aside to cool. In a large bowl, whisk together
the eggs, milk, cheese, salt, and pepper, then add
the cooled onion-asparagus mixture and stir to
combine. Using a fork, scrape the strands from
the spaghetti squash and transfer to the bottom
and sides of the greased cake pan, creating an
even crust. Press paper towels onto the crust
to remove any excess moisture (or you can
wring the squash out ahead of time). Pour
the egg mixture onto the “crust” and bake
for 40 minutes, or until the pie is firm and
not wiggly. Nutrition Information Calories
151 Total Fat 8g Saturated Fat 2g Cholestero
l160mg Sodium 228mg Total Carbohydrate
10g Dietary Fiber 2g Total Sugars 5g Added
Sugars included 0g Protein 11g
December 6, 2016
I shall be compelled to buy a standing-desk, which
will cost me from two to three dollars, as the older
students advise me to have one as necessary to
my health. - James Stokes Dickerson, letter to
brother, 1842
FAQs about Sedentary Behavior: I exercise
regularly - does it matter how long I sit? Research
has found that the negative effect of prolonged
sitting was not significantly reversed by physical
activity because physical activity and sedentary
behavior act independently through different
mechanisms. This would explain why the damage
of sitting for 11 hours a day is not completely
mitigated by 30 minutes of daily exercise (3).
Risks of Sedentary Behavior: Increased risk of cancer. Studies have linked
sitting to a greater risk of colon, breast, and endometrial cancers. The reason is
unclear, but one theory is that excess insulin encourages cell growth. Another is
that regular movement boosts natural antioxidants that kill cell-damaging (and
potentially cancer-causing) free radicals (13).
Decrease Sedentary Behaviors: Take your phone calls standing up or pace
around your office while on a conference call.
Wellness Recipe - Lentil Tacos
Makes: 6 servings
Ingredients
1 1/2 cups dry lentils (sorted and rinsed)
1/4 cup raisins
4 cups water
1/2 green pepper (chopped)
4 garlic (cloves, minced)
1/2 teaspoon hot pepper flakes (optional)
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon basil
2/3 cup tomato paste
Directions 1. Cook lentils in 3 cups
water for 10 minutes. 2. Add remaining
ingredients and simmer for 30 minutes
(Add more water if necessary). 3. Serve
with corn tortillas. Can also be served
over rice or noodles. Nutrition Information
Calories 160 Total Fat 1g Saturated Fat
0g Cholestero l0mg Sodium 270mg Total
Carbohydrate 34g Dietary Fiber 8g Total
Sugars 8g Added Sugars included N/A
Protein 8g
December 7, 2016
I am too much harassed by a variety of
correspondence...my sitting too much at the desk
having already almost killed me. - Benjamin Franklin,
letter to William Carmichael, 1783
FAQs about Sedentary Behavior: How does the
“Active Couch Potato” phenomenon work? Researchers
studied healthy, physically active men and women who
reported at least 150 minutes a week of moderate
to vigorous intensity physical activity. They found
an association between increased amounts of time
spent watching TV and increased waist circumference,
systolic blood pressure, and 2-h plasma glucose in both
men and women. This suggests that the metabolic
consequences of time spent watching TV are adverse,
even among those considered to be sufficiently
physically active to reduce their chronic disease risk (1).
Risks of Sedentary Behavior: Increased risk of cardiovascular disease and mortality.
A review of 18 studies comprising nearly 800,000 participants found that the greatest
sedentary time compared with the lowest sedentary time was associated with a 147%
increase in the relative risk of cardiovascular events and a 90% increase in the risk of
cardiovascular mortality (29). Other studies have found associations between screen time,
sitting time, and fatal and non-fatal cardiovascular disease (30). In addition, researchers at
Kaiser Permanente in California found that men who spent the most time sitting were more
than twice as likely to develop heart failure than those who sat the least (33).
Decrease Sedentary Behaviors: Park a little farther away from your destination (work,
grocery store, etc.) to increase the amount of walking you do each day.
Wellness Recipe - Red Chile Stew
Ingredients
2 pounds pork (cut into small pieces save
some fat)
5 dried red chiles
1 teaspoon oregano
1/2 teaspoon garlic powder salt (to taste,
optional)
Directions 1. Wash chiles, removing stems
and seeds. Place in blender with 1 cup
water and blend into paste. 2. Put pork fat
into deep skillet until there is enough on
the bottom of the skillet to prevent meat
from sticking. Discard remaining fat. 3.
Brown pork lightly. Add the chile paste and
mix well, adding water if mixture is too
thick. Add oregano and garlic. Cover pan
and simmer slowly for one hour. Nutrition
Information for 1/8 of recipe (115g)
Calories 230 Total Fat 14g Saturated Fat
5g Cholestero l70mg Sodium 55mg Total
Carbohydrate 1g Dietary Fiber 0g Total
Sugars 0g Added Sugars included N/A
Protein 23g
December 8, 2016
If it keeps up, man will atrophy all his limbs but the
push-button finger. - Frank Lloyd Wright
FAQs about Sedentary Behavior: How many
calories can I burn with non-exercise movement
throughout the day? Humans expend energy
through changes in posture and movement that
are associated with the routines of daily life. This
is called “Non-Exercise Activity Thermogenesis” or
NEAT. One study found that obese individuals sat,
on average, 2 hours more per day than their leaner
counterparts and argued that if obese individuals
adopted NEAT enhanced behaviors, they might
expend an additional 350 calories per day (44).
Risks of Sedentary Behavior: Increased risk of metabolic syndrome. People who
reported watching more than four hours per day of TV experienced an increased risk
of abnormal glucose metabolism and metabolic syndrome even when controlling for
physical activity and waist circumference (1). Another study found that each hour of
sedentary time was associated with a 39% increased odds for metabolic syndrome
(28). Metabolism slows down 90 percent after 30 minutes of sitting. The enzymes
that move the bad fat from arteries to muscles, where it can get burned off, slow
down (14).
Decrease Sedentary Behaviors: Make a habit of taking the stairs as often as
possible.
Wellness Recipe - Green Smoothie
Ingredients
1 cup kale or spinach
1 banana, medium
1 cup low fat milk (or optional coconut
milk or almond milk)
1 cup plain yogurt
1 apple, medium (cored and sliced)
1 cup frozen fruit (all one fruit or a
combination of mixed frozen fruit)
flax seeds, 1 Tablespoon (optional)
chia seeds, 1 Tablespoon (optional)
Directions 1. In a blender, blend the kale
or spinach and the liquid of your choice. 2.
Add in the rest of the ingredients, blending
after each item. 3. Serve and enjoy, cold.
4. Reserve the leftover smoothie in the
refrigerator for later in the day or the next
day. Nutrition Information Calories 278
Total Fat 6g Saturated Fat 3g Cholestero
l21mg Sodium 120mg Total Carbohydrate
50g Dietary Fiber 7g Total Sugars 36g
Added Sugars included 0g Protein 11g
December 9, 2016
Sitting kills, moving heals. - Joan Vernikos
FAQs about Sedentary Behavior: How many
hours per day do Americans spend sitting?
Current estimates from objective accelerometer
data suggest that American adults are sedentary
for approximately 7.7 hours per day (30). Global
studies indicate a similar trend with people sitting
on average anywhere from 5 to 15 hours a day.
(4). This can vary by a number of factors. For
example, researchers at Northwestern University
found that people over age 60 spent on average
9 of their 14 waking hours sitting (5). Other studies have found that people with
post-secondary education had higher sitting times compared with those with less
education (31).
Risks of Sedentary Behavior: Increased risk of diabetes. A recent study found
that an extra hour of sedentary time was associated with a 22% increased odds
for type 2 diabetes. (28). Similarly, a review of 18 studies comprising nearly
800,000 participants found that the greatest sedentary time compared with
the lowest sedentary time was associated with a 112% increase in the relative
risk of diabetes (29). These results suggest that sedentary behavior may play a
significant role in the development of type 2 diabetes
Decrease Sedentary Behaviors: Utilize an app, timer, or computer-based
prompt to remind yourself to stand, stretch, or walk around at least once per hour
throughout the day.
Wellness Recipe - Baked Cheese
Sticks
Makes: 12 servings
Ingredients
12 ounces mozzarella string cheese (low-fat)
1/2 cup milk (1% low-fat)
1/2 teaspoon oregano (dried)
1/2 teaspoon basil (dried)
1/2 cup bread crumbs
1/2 cup marinara sauce (prepared, warmed)
cooking spray (non-stick)
Directions
1. Preheat oven to 350 degrees. 2. Line
a baking sheet with foil and spray lightly
with cooking spray. 3. Remove cheese from
package and cut into bite size pieces. 4. In a
small non-stick skillet mix oregano and basil
with bread crumbs. 5. Cook over medium
heat, stirring occasionally until crumbs are
lightly browned, about 5 minutes. 6. Dip each
piece of cheese in milk and then into toasted
bread crumbs, coating completely. 7. Place
on baking sheet about 1 1/2 inches apart.
8. Spray string cheese lightly with non-stick
cooking spray. 9. Bake 5-6 minutes or until
heated through. (cheese may melt slightly and
lose shape. Simply press it back into place).
10. Dip in warmed marinara sauce and enjoy.
Nutrition Information Calories 90 Total Fat 3
g Saturated Fat 1 g Cholestero l5mg Sodium
300mg Total Carbohydrate 6g Dietary Fiber
10g Total Sugars 10g Added Sugars included
N/A Protein 10g
December 12, 2016
Sitting has become the smoking of our generation.
- Nilofer Merchants
FAQs about Sedentary Behavior: Do Americans
spend more time sitting than people from other
countries? Data from nearly 50,000 adults aged
18-65 years from 20 different countries found
that the median reported sitting time globally was
5 hours per day. Countries reporting the lowest
amount of median sitting time included Portugal,
Brazil, and Colombia, approximately 3 hours per
day, with adults in Taiwan, Norway, Hong Kong,
Saudi Arabia, and Japan reported the highest
median sitting times, approximately 6 hours per
day (31).
Risks of Sedentary Behavior: Increased blood sugar levels. A small study found
that standing for 180 minutes after lunch reduced the blood sugar spike by 43%
compared to sitting for the same amount of time (46). Another study found that
alternating between standing and sitting every 30 minutes throughout the workday
reduced blood sugar spikes by 11.1% on average (47).
Decrease Sedentary Behaviors: Try moving around the house, cleaning up, or
doing chores (such as ironing or folding laundry) while watching TV or streaming
content to your device.
Wellness Recipe - Potatoes & Chicken
Makes: 6 servings
Ingredients
4 potatoes (medium, cut into 3/4 in cubes,
microwaved 8-10 minutes until tender, or
cooked on the top of the stove about 15
minutes until tender)
16 ounces chicken breasts, boned and
skinned (cut into 3/4 inch cubes)
2 tablespoons oil
1 cup salsa
1 can whole kernel corn (15 ounce,
drained)
1 can black beans (15 ounce, drained and
rinsed)
Directions
1. Cook potatoes as directed.
2. In a large skillet, brown chicken in oil on
high for 5 minutes.
3. Add potatoes; cook until potatoes are
lightly browned.
4. Add salsa, black beans, and corn. Cook
until heated through. Nutrition Information
for 1/6 of recipe Calories 280 Total Fat
7g Saturated Fat 1g Cholesterol 50mg
Sodium 455mg Total Carbohydrate 32g
Dietary Fiber 3.5g Total Sugars 5g Added
Sugars included N/A Protein 9.5g
December 13, 2016
No matter how slow you go, you are still lapping
everyone on the couch. - Anonymous
FAQs about Sedentary Behavior: What do we
do while we sit? Common sedentary behaviors
include TV viewing, video game playing, computer
use/screen time, desk jobs, driving automobiles,
and reading. (6).
Risks of Sedentary Behavior: Increased waist
circumference and weight gain. An Australian
study of over 11,000 adults found that TV viewing
over five-years predicted significant adverse
changes in waist circumference for both men and women (1).
Decrease Sedentary Behaviors: When watching television or streaming content
to your device, stand up and stretch for every advertisement. Do simple exercises
during commercial breaks, such as stretches, crunches, squats, or push-ups.
Wellness Recipe - Bell Peppers with
Beans and Kale
Makes: 4 Servings
Ingredients
2 cups instant brown rice (cooked)
4 medium bell peppers (red, yellow, and
orange)
2 cups kale (chopped)
1 can 15 oz garbanzo beans, unsalted
1/2 cup walnuts (chopped)
1/4 teaspoon salt
1/8 teaspoon pepper
Directions 1. Preheat oven to 375
degrees. 2. Cook rice according to
package directions. 3. Slice bell peppers
in half vertically and remove seeds. 4.
Reserve about half of garbanzo beans;
mash remaining portion with a fork.
5. Mix rice with kale, garbanzo beans
(mashed and whole), nuts, salt, and
pepper. 6. Fill peppers with mix; place in
baking dish and cover. 7. Bake about 30
minutes. 8. Remove lid and bake more
5 more minutes. Nutrition Information
Calories 330 Total Fat 11g Saturated Fat
1g Cholesterol 0mg Sodium 170mg Total
Carbohydrate 48g Dietary Fiber 9g Total
Sugars 6g Added Sugars included 0g
Protein 11g
December 14, 2016
Just because I am getting older doesn’t mean that
I have to accept a sedentary lifestyle. One has
to have goals in life to stay motivated and keep
moving ahead. - Werner Hoeger
FAQs about Sedentary Behavior: How
many hours do American’s spend watching TV?
According to the Bureau of Labor Statistics June
2016 report, employed Americans over the age
of 15 spend 2.8 hours per day watching TV (7).
Other sources, however, report much higher
numbers (5 hours and 4 minutes per day) but
indicate that this time has dropped by 19 minutes
from two years ago (8).
Risks of Sedentary Behavior: Increased risk of obesity. Time spent sitting at
work has been independently associated with obesity in men who work full time
suggesting that the workplace may play an important role in the obesity epidemic
(43). In addition, another study found that obese individuals spend on average 2
more hours per day sitting than lean individuals (42).
Decrease Sedentary Behaviors: Walk on a treadmill, pedal a stationary bike, or
use an elliptical machine while you work on tasks such as phone calls or e-mails.
Wellness Recipe - Baked Parmesan
Fish
Makes: 4 Servings
Ingredients
1/3 cup parmesan cheese, non-fat (grated)
1/3 tablespoon flour, all-purpose (1 teaspoon)
1 teaspoon thyme sprigs (leaves removed and
crushed)
4 fish fillets (white fish, 6 ounces each)
1 medium onion (chopped)
1 cup halved mushroom caps
1/2 cup green onions (finely sliced)
1 cloves garlic (crushed)
Directions 1) Preheat oven to 350 degrees F.
Place cheese, flour and thyme in paper bag. 2)
Individually coat fish by gently shaking in bag;
discard coating ingredients. 3) Place fillets
in baking pan on rack. Bake for 20 minutes
or until fish flakes easily when tested with
fork. 4) Heat skillet over medium-high heat.
Add onion, mushrooms, green onions, and
garlic. Cook, stirring frequently, until onions
are tender. Season with ground black pepper.
5) Serve baked fish topped with mushroom
mixture. Nutrition Information for 1 fish fillet
with toppings (1/4 of recipe) Calories 239
Total Fat 2g Saturated Fat 1g Cholesterol
98mg Sodium 249mg Total Carbohydrate 8g
Dietary Fiber 1g Total Sugars 2g Added Sugars
included 0g Protein 45g
December 15, 2016
Those who think they have not time for bodily
exercise will sooner or later have to find time for
illness. - Edward Stanley, Earl of Derby 1873
FAQs about Sedentary Behavior: What
influences the amount of TV you watch? The
amount of time one spends watching TV changes
due to variables such as your race and class, but
across all ethnic groups, TV viewing increases
as we age with Americans over age 65 currently
reporting over 7 hours a day of TV viewing (8).
Risks of Sedentary Behavior: Age faster.
A recent study found that reduced sitting time was associated with telomere
lengthening. Telomeres are a protective cap on our genetic storage units that
shrinks with aging and is associated with a shortened lifespan and other diseases
of aging (24). Thus, sitting less may slow down the aging process.
Decrease Sedentary Behaviors: Try a sit/stand desk that can be easily adjusted
from sitting to standing a few times an hour throughout the day.
Wellness Recipe - Caribbean Bean
Salad
Makes: 4 Servings
Ingredients
4 cups romaine lettuce (chopped)
1/4 cup red onion (chopped)
1 cup canned black beans (drained and
rinsed)
1 orange (peeled and chopped)
1 tomato (chopped)
1 tablespoon vegetable oil
3 tablespoons red wine vinegar
1 teaspoon dried oregano
black pepper (to taste)
Directions 1. Toss all ingredients together
in large salad bowl. If using red wine
vinegar and oregano, add that too. 2.
Serve right away or refrigerate up to one
hour and then serve. Nutrition Information
for 1 serving of Caribbean Bean Salad
Calories 120 Total Fat 3g Saturated Fat
1g Cholesterol N/A Sodium 70mg Total
Carbohydrate 18g Dietary Fiber 7g Total
Sugars 6g Added Sugars included N/A
Protein 5g
December 16, 2016
For people who sit most of the day, their risk of
heart attack is about the same as smoking. - Martha
Grogan, Cardiologist, Mayo Clinic
FAQs about Sedentary Behavior: What is the
impact of TV viewing on my health? People who
watched the most TV in a longitudinal study had
a 61 percent greater risk of dying than those who
watched less than one hour per day (13).
Risks of Sedentary Behavior: Increased risk of
stroke. A study of over 90,000 postmenopausal
women found that the more time participants spent
sitting at work, driving, or watching TV, the greater
their risk of dying from a stroke (27).
Decrease Sedentary Behaviors: Design an active workstation to help you
remember to move. Store office supplies, printers, or files outside of arm’s reach to
force you to get up several times throughout the day to complete work related tasks.
Wellness Recipe - Italian Broccoli and
Pasta
Makes: 4 servings
Ingredients
6 ounces fettucini noodles, uncooked
3 tablespoons green onion (chopped, also
called scallions)
2 cups broccoli florets
1/2 teaspoon thyme (dried)
1/2 teaspoon oregano (dried)
1/2 teaspoon black pepper
1 can stewed tomatoes (14.5 ounce)
2/3 tablespoon Parmesan cheese (grated)
Directions 1. Cook noodles according to
package instructions (do not include oil or
salt), and drain. 2. Spray a medium skillet
with non-stick cooking spray; stir-fry onion
and broccoli for 3 minutes over medium
heat. 3. Add seasonings (but not the
Parmesan cheese) and tomatoes; simmer
until heated through. 4. Spoon vegetable
mixture over noodles and top with
Parmesan cheese. Nutrition Information
for 1 1/4 cups prepared pasta, 1/4 of
recipe Calories 240 Total Fat 2g Saturated
Fat 0g Cholesterol 0mg Sodium 260mg
Total Carbohydrate 49g Dietary Fiber 4g
Total Sugars 5g Added Sugars included
N/A Protein 9g
December 19, 2016
Still, it is customary to keep pupils sitting too long
at once. They ought to stand occasionally, or march
around the room; and they should be required to
exercise a few minutes in the open air, once an
hour, at least. - American Annals of Education and
Instruction, April 1832
FAQs about Sedentary Behavior: What is binge
watching? By definition, binge-watching is the
act of consuming large quantities of television
shows in immediate succession in a single sitting
rather than adhering to a typical weekly viewing
schedule (9). According to research done in 2013 by
Pricewaterhouse Coopers, 63% of households in the
United States used a video streaming and delivery
service such as Hulu, Netflix, or Amazon Prime, and
22% of those households streamed Netflix every single
week of the year (9).
Risks of Sedentary Behavior: Increased risk of disability. Researchers at Northwestern
University found that sitting more increases your risk of disability after age 60 with each
additional hour spent sitting increasing the risk of becoming physically disabled by about
50%. This effect remained in place even when compared with people of similar health and
exercise habits who sat less and did not seem to be impacted by how much exercise they
got (32).
Decrease Sedentary Behaviors: Support work-place policies (such as regular desk
breaks) that reduce or break up extended periods of job-related sitting.
Wellness Recipe - Quinoa Salad
Makes: 6 Servings
Ingredients
1 cup Quinoa, dry
2 cups low-sodium chicken broth
2 tablespoons lemon juice
2 tablespoons red wine vinegar
1 teaspoon Fresh garlic, minced
1 1/2 tablespoons extra virgin olive oil
1/2 teaspoon salt
1/8 teaspoon ground white pepper
1/4 cup Fresh red bell peppers, seeded, diced
2 tablespoons Fresh green onions, diced
2 tablespoons Fresh red onions, peeled, diced
1/2 cup Fresh cherry tomatoes, halved
1/8 cup Black olives, sliced
2 tablespoons Feta cheese, crumbled
1 tablespoon Fresh parsley, chopped
Directions 1. Rinse quinoa in a fine mesh strainer
until water runs clear, not cloudy. Combine quinoa
and chicken broth in a small pot. Cover and bring to a
boil. Turn heat down to low and simmer until broth is
completely absorbed, about 10-15 minutes. When done,
quinoa will be soft and a white ring will pop out of the
kernel. The white ring will appear only when it is fully
cooked. Fluff with a fork. A rice cooker may be used
with the same quantity of quinoa and water. Cover and
refrigerate. 2. In a small mixing bowl, combine lemon
juice, vinegar, garlic, olive oil, salt, and ground pepper to
make dressing. 3. Combine red peppers, green onions,
red onions, tomatoes, and olives in a large mixing
bowl. Mix well. 4. Add dressing to vegetable mixture.
Mix in cooled quinoa. Fold in feta cheese and parsley.
Cover and refrigerate for about 2 hours. Serve chilled.
Nutrition Information for 3/4 cup Calories 166 Total Fat
6g Saturated Fat 1g Cholesterol 3mg Sodium 278mg
Total Carbohydrate 23g Dietary Fiber 3g Total Sugars 3g
Added Sugars included N/A Protein 7g
December 20, 2016
I am concerned, lest you should injure your health
by too close an application to your studies. Walk out
often; and when you write or read, be sure to keep
yourself in as upright a posture as you can. Write
upon an inclined plane; but a standing desk is best.
Nothing is more injurious to the health of young
divines and students, than stooping. - Job Orton,
letter, July 5, 1777
FAQs about Sedentary Behavior: How can my favorite TV show help me be
active? A 2016 study found that inactive individuals prefer walking with television
viewing over walking with no television viewing, suggesting that active television
viewing can translate to observable changes in exercise behaviors. If you don’t
feel like walking, maybe turn on your favorite show and walk on a treadmill as you
watch (11).
Risks of Sedentary Behavior: Decline in insulin response. The pancreas
produces insulin, a hormone that carries glucose to cells for energy. Because cells
in idle muscles don’t respond as readily to insulin, the pancreas produces more
and more, which can lead to diabetes and other diseases. A 2011 study found a
decline in insulin response after just one day of prolonged sitting (13).
Decrease Sedentary Behaviors: Try standing or walking meetings with
colleagues.
Wellness Recipe - Spinach Stuffed
Potatoes
Ingredients
6 potatoes (baking)
1/4 cup sour cream, light
1/4 cup tofu, silken soft
1 package spinach (10-ounce frozen, thawed
and drained)
1/4 cup green onion
1/4 teaspoon pepper
1/2 cup cheddar cheese, low-fat (grated) or
part-skim mozzarella cheese
1 garlic and herb seasoning (example: Mrs.
Dash)
Directions 1. Thaw the spinach before you
cook this recipe! After it thaws, drain any
extra water from the spinach. 2. Preheat the
oven to 350 degrees. 3. Wash and scrub the
potatoes. 4. Bake the potatoes in for 1 hour till
they’re tender and you can pierce them with a
fork. 5. Wash and chop the green onion until
you get 1/4 cup onion. 6. Put the sour cream,
tofu, spinach, onion, pepper and cheese in a
mixing bowl. Mix well. 7. When the potatoes
are baked, let them cool. Then use a spoon
to scoop out the inside of the potato. Add the
inside of the potato to the sour cream mix.
Stir together. 8. Stuff the potato skin shells
with the mixture. 9. Sprinkle the potatoes
with the garlic and herb seasoning. 10. Bake
the potatoes for 20-25 minutes until they’re
a little brown. Nutrition Information for 1
prepared potato, 1/6 of recipe (229g) Calories
160 Total Fat 2g Saturated Fat 1g Cholesterol
5mg Sodium N/A Total Carbohydrate 30g
Dietary Fiber 4g Total Sugars 2g Added Sugars
included N/A Protein 8g
December 21, 2016
After they had dined, Mrs. Teachum told them she
thought it proper that they should use some exercise
in the cooler part of the day, lest, by sitting too much,
they should injure their health. - Sarah Fielding (17101768)
FAQs about Sedentary Behavior: What impact
does my commute to work have on my health?
A longitudinal study done over a period of 21
years found an 82% greater risk of dying from
cardiovascular disease for men who reported spending
more than 10 hours a week sitting in automobiles and
more than 23 hours per week of combined TV time and
commuting time. Men who spent less than four hours
a week sitting in automobiles and less than 11 hours
a week of combined television and automobile time
had a 64% greater risk of dying from cardiovascular disease. TV time alone was not a
significant predictor, thus illustrating the importance of altering other sitting arrangements
(such as commuting) throughout the day (12).
Risks of Sedentary Behavior: Increased risk of curvature in the lower back. When you
stand, move or even sit up straight, abdominal muscles help keep you upright. However,
when you slump over in a chair, these muscles go unused. Weak abs combined with
tight back muscles can exaggerate the spine’s natural arch and create a condition called
hyperlordosis.
Decrease Sedentary Behaviors: Utilize your lunch break for physical activity. Cut your
lunch break in half so the other half can be filled with some kind of exercise.
Wellness Recipe - Turkey Chili
Makes: 6 Servings
Ingredients
3 tablespoons extra-virgin olive oil (or canola
oil)
16 ounces 93% lean ground turkey
1 large onion (diced)
4 cloves garlic (minced)
2 medium zucchinis (diced, about 3 1/2 cups)
1/2 cup bulgur
2 tablespoons dried oregano
4 teaspoons ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon white pepper
1/4 teaspoon salt
2 cans 15-ounce no salt added white beans
(rinsed)
2 cans 4-ounce green chiles (mild and hot)
4 cups reduced-sodium chicken broth
Directions Heat oil over medium-high heat.
Add ground turkey, onion, and garlic. Cook,
stirring and breaking up the meat with a
wooden spoon, until the meat is no longer
pink, 3 to 5 minutes. Add zucchini and cook,
stirring occasionally, until the zucchini is
starting to soften, 5 to 7 minutes. Add bulgur,
oregano, cumin, coriander, white pepper
and salt and cook, stirring until aromatic,
30 seconds to 1 minute. Stir in white beans
and chiles, then pour in broth; bring to boil.
Reduce heat to a simmer, partially cover
the pot and cook, stirring occasionally, until
the liquid is reduced and thickened and the
bulgur is tender, about 50 minutes. Nutrition
Information for 1 1/2 cups Calories 356
Total Fat 14mg Saturated Fat 2g Cholesterol
43mg Sodium 722mg Total Carbohydrate
35g Dietary Fiber 10g Total Sugars 9g Added
Sugars included 0g Protein 26g
December 22, 2016
Posture is nearly connected with the subject of bodily
exercise. The usual attitude of a person occupied
in reading or writing, tends to obstruct the passage
of the blood through the pulmonary and abdominal
vessels. Those therefore who are habitually engaged
in this manner ought, as much as possible, to stand
to their employment. Standing, as it implies muscular
exertion, may be regarded as a species of exercise.
A valuable treatise might be written on what may be
called the diseases of the desk. - John Reid, M.D.,
“Bodily Exercise,” Essays on Hypochondriasis, and
Other Nervous Affections, 1821
FAQs about Sedentary Behavior: What does sitting too long do to my heart? Too much
sitting has been linked to high blood pressure and elevated cholesterol with one study
finding that after only two hours of prolonged sitting, good cholesterol dropped 20%.
People with the most sedentary time are more than twice as likely to have cardiovascular
disease than those with the least (13, 14).
Risks of Sedentary Behavior: Decreased hip mobility. Sitting for too long has been
associated with poor muscle strength in glutes and tight hip flexors. Weak glute muscles
can hurt your stability, your ability to push off, and your ability to maintain a powerful
stride. In addition, chronic sitters rarely extend their hip flexor muscles which means they
can become short and tight from prolonged sitting. This not only limits range of motion
and stride length, but has also been found to be a main reason elderly people fall (13).
Decrease Sedentary Behaviors: Find ways to relocate for lunch. Take it outside, walk to
lunch instead of ordering in, or take the stairs to a different floor for lunch.
Wellness Recipe - Chicken Wrap
Makes: 6 Wraps
Ingredients
1/4 cup light mayonnaise
1/8 cup white vinegar
1/4 cup sugar
1 teaspoon poppy seeds
1 1/2 teaspoons garlic powder
1 1/2 teaspoons onion powder
1 1/2 teaspoons chili powder
2 cups Fresh broccoli, shredded
1 1/2 cups Fresh carrots, peeled, shredded
1/4 cup Canned crushed pineapple, in 100%
juice, drained
1 cup Fresh baby spinach, chopped
3 cups Cooked diced chicken, 1/2” pieces (12
oz)
6 Whole-wheat tortillas, 10”
Directions 1. In a small mixing bowl, combine
mayonnaise, vinegar, sugar, poppy seeds,
garlic powder, onion powder, and chili
powder for the dressing. Mix well. Cover and
refrigerate. 2. Combine broccoli, carrots,
pineapple, and spinach in a large bowl. Stir
in dressing and chicken. Mix well. Serve
immediately or cover and refrigerate. 3. For
each wrap, place 2/3 cup filling on the bottom
half of the tortilla and roll in the form of a
burrito. Place seam side down. Cut diagonally.
Serve immediately. Nutrition Information for
1 Wrap Calories 308 Total Fat 6g Saturated
Fat 2g Cholesterol 53mg Sodium 408mg Total
Carbohydrate 42g Dietary Fiber 5g Protein 24g
December 23, 2016
Workers at home who have aching backs and but
one writing desk, and that a low one, will find
great relief from writing in a standing position (if
a recess is out the question), if only for fifteen
minutes. My standing desk is a broad mantel
shelf. - B.G.A.,”Helpful Hints and Suggestions,” in
The Writer, August 1887
FAQs about Sedentary Behavior: What
happens to your metabolism when you sit for too
long? Muscles burn less fat and blood flows more
sluggishly during a long sit. This means that the
enzymes that move the bad fat from your arteries
to your muscles (where it can get burned off) slow
down. According to Gavin Bradley (director of
Active Working), your metabolism slows down 90
percent after only 30 minutes of sitting (14).
Risks of Sedentary Behavior: Increased risk of poor circulation in the legs.
Sitting for long periods of time slows blood circulation, which causes fluid to pool
in the legs. Problems range from swollen ankles and varicose veins to dangerous
blood clots called deep vein thrombosis (13).
Decrease Sedentary Behaviors: Instead of emailing a co-worker, get up from
your desk and talk to them in person.
Wellness Recipe - Pesto Pasta
Makes: 8 Servings
Ingredients
1 pound quinoa pasta
2 ripe avocados
1 cup fresh baby spinach leaves
4 cups fresh basil leaves
1/2 cup walnuts
1 can cannellini beans (drained and rinsed,
15-ounce)
2 tablespoons freshly squeezed lemon juice
1 clove garlic (minced)
1/4 teaspoon freshly ground black pepper
1/4 cup olive oil
1 cup grape tomatoes (cut in half)
Directions 1. Bring a large pot of salted water
to a boil. Add the pasta and boil until al dente,
about 10 minutes. Drain the pasta and return it
to the pot. 2. While the pasta is boiling, combine
the avocados and spinach in a food processor
and pulse briefly (about 6 times). Add the basil,
walnuts, 1/4 cup cannellini beans, lemon juice,
garlic, and pepper and pulse about 6 more
times. With the food processor on, gradually add
the olive oil in a slow, steady stream. 3. Add
3/4 of the sauce to the cooked pasta, tossing
gently to coat the noodles. Add the remaining
sauce, as desired, and stir to coat the noodles
evenly. 4. To serve, transfer the pasta to a big
pasta bowl and top with the remaining cannellini
beans and grape tomatoes. Garnish with the
reserved basil. Nutrition Information Calories
431 Total Fat 20g Saturated Fat 3g Cholesterol
0mg Sodium 83mg Total Carbohydrate 58g
Dietary Fiber 9g Total Sugars 2g Added Sugars
included 0 Protein 8g
December 26, 2016
I am writing this at my standing desk, which is
against the window. The window offers a pleasant
prospect over the lime trees and sun-bathed hills
- delightful natural scenery. - Friedrich Nietzsche,
letter to sister Elisabeth, 1862
FAQs about Sedentary Behavior: Why does
sitting increase my risk of cardiovascular disease,
diabetes, and obesity? The adverse consequences
of prolonged sitting stem from a web of causes
including: reduced metabolic function, increased
triglycerides and decreased HDL-cholesterol (the
good one), decreased insulin sensitivity, and
impaired carbohydrate metabolism. These are the
usual suspects in any discussion of cardiovascular
disease, diabetes or obesity (26).
Risks of Sedentary Behavior: Sore neck, shoulders, and back. Slumping
forward while sitting at a desk can not only strain the cervical vertebrae, but can
also overextend shoulder and back muscles and lead to an increase in back pain.
Sitting for a long time means that the discs in your back are unevenly compressed
which encourages collagen to harden around tendons and ligaments making
people who sit more at increased risk for herniated lumbar disks.
Decrease Sedentary Behaviors: Take a short walk after dinner with family or
friends.
Wellness Recipe - Zucchini Panini
Makes: 6 Servings
Ingredients
2 cups grated zucchini
2 eggs, lightly beaten
1/2 cup crumbled low-fat feta cheese
1/4 cup diced sweet peppers (red, orange, yellow
or green)
1/4 cup mashed chickpeas (from 1/2 cup whole
chickpeas)
1/4 cup diced green onions
1 garlic clove, peeled and minced
Salt and freshly ground black pepper
1/2 cup breadcrumbs
1/4 cup chopped fresh parsley or 1 teaspoon dried
parsley
1/4 cup olive oil
6 whole-wheat pitas
Heirloom or beefsteak tomato slices
Baby Lettuce
1 cup hot marinara sauce
Directions Place the zucchini into a clean dish
towel, and tightly squeeze the water out into
the sink. In a large mixing bowl, add all of the
ingredients up to the olive oil. and mix together
well. Using your hands, create 6 patties about the
size of the pita bread. In a large nonstick skillet,
warm the olive oil over medium heat and cook the
patties, about 4 minutes per side, or until golden
brown on each side and heated through. Place the
patties on the pita bread and top with tomato slices
and lettuce. Then grill the sandwich on a panini
press, indoor electric grill, or even a waffle maker
until the bread is crispy. Cut into small triangles
on a cutting board. Enjoy with marinara sauce
for dipping, a glass of milk and, if in season, a
McIntosh apple. Nutrition Information Calories 342
Total Fat 16g Saturated Fat 4g Cholesterol 74mg
Sodium 468mg Total Carbohydrate 40g Dietary
Fiber 6g Total Sugars 6g Added Sugars included 1g
Protein 12g
December 27, 2016
To enjoy the glow of good health, you must exercise. Gene Tunney
FAQs about Sedentary Behavior: What are the
recommendations for sitting time? According to an
expert statement released in the British Journal of
Sports Medicine in 2015, Americans should begin to
stand, move, and take breaks for at least two out of
the eight hours they spend sitting at work with the
goal of gradually working up to spending at least half
of the eight-hour work day in “light-intensity” activities
(15). In addition, the American Medical Association
adopted policy at their 2013 annual meeting that
recognized the potential risks of prolonged sitting and
encouraged employers, employees and others to make
alternatives to sitting at work (such as working at sitstand desks) available.
Risks of Sedentary Behavior: Increased back pain. Workers who used sit-stand desks
were 78% more likely to report a pain-free day than those who sat all day long at regular
workstations (19). Other studies have found that workers who alternated from sitting to
standing throughout the day reported a 54% decrease in musculoskeletal pain throughout
the day (38) with a different study reporting significant decreases in shoulder and back
pain when participants varied their postures (39). It is hypothesized that frequently
changing positions prevents strain on the back.
Decrease Sedentary Behaviors: If possible, try visiting the water fountain on a
different floor or location every time you take a water break to involve as much walking as
possible.
Wellness Recipe - Tuna Salad
Sandwich
Ingredients
1 apple (such as Fuji or Pink Lady
Washington)
1 can 12-oz chunk light tuna (drained)
2 tablespoons low-fat plain yogurt
2 tablespoons reduced-fat mayonnaise
1/2 cup raisins (or chopped figs)
1/4 cup chopped walnuts
1/8 teaspoon ground black pepper
2 tablespoons chopped fresh parsley
(optional)
1/2 teaspoon curry powder (optional)
8 leaves lettuce (Bibb, Romaine, green, or
red leaf)
8 slices whole-grain bread
Directions 1. Cut apple in quarters;
remove core and chop. 2. In a medium
size bowl, mix all salad ingredients, except
tuna. 3. Gently fold in tuna. 4. Make
sandwiches,using lettuce and whole-grain
bread (toasted, if desired), and fill with
tuna apple salad. Nutrition Information
for 1/4 of the recipe Calories 380 Total Fat
10g Saturated Fat 2g Cholesterol 25mg
Sodium 550mg Total Carbohydrate 48g
Dietary Fiber 7g Total Sugars 9g Added
Sugars included 3g Protein 27g
December 28, 2016
Life has no remote. You have to get up and
change it yourself.
FAQs about Sedentary Behavior: Will working
at a sit/stand desk decrease my sedentary time?
Some studies have found that when workers
switch from a traditional desk to a sit/stand
desk, they observe a reduction in time spent in a
sedentary position (18, 21, 22). One study found
that reduction to amount to 38 minutes per day,
which (for a 40-hour work-week) translates into
a replacement of 8 hours of sitting time with
standing and sedentary time being reduced by 3.2
h (18). A similar reduction in sedentary behavior was found in a sample of children
given sit/stand desks in classrooms (20). It is hypothesized that the design of the
sit/stand desk encourages users to change their position several times per day
rather than get too comfortable in one.
Risks of Sedentary Behavior: Decline in cognitive function. A study following
nearly 3,000 people over 25 years found that better cardiorespiratory fitness
early in life (ages 18-30) was associated with better verbal memory and faster
psychomotor speeds later in life (ages 43 to 55) even after accounting for race,
sex, age, and education (23).
Decrease Sedentary Behaviors: Surround yourself with like-minded people that
want to remain physically active.
Wellness Recipe - Veggie Wrap
Ingredients
2 green or red bell pepper (seeded and
chopped)
1 onion (peeled and sliced)
1 can black beans, 50% less salt (15
ounce, drained and rinsed)
2 mango (chopped)
1 lime, juiced
1/2 cup fresh cilantro (chopped)
1 avocado (peeled and diced)
4 whole-wheat flour tortillas, (10 inch)
Directions 1. In a nonstick pan, saute bell
peppers and onion for 5 minutes over
medium heat. Add beans, stir well. Reduce
heat to low and simmer about 5 minutes.
2. In a small bowl, combine mangos, lime
juice, cilantro, and avocado. Reserve 1/2
mixture for topping. 3. Fill warmed tortillas
with 1/4 bean mixture and 1/4 mango
mixture. 4. Fold ends of the tortillas over.
Roll up to make wraps. Top veggie bean
wraps with remaining mango mixture.
Nutrition Information for 1 prepared wrap,
1/4 of recipe Calories 480 Total Fat 13 g
Saturated Fat 3g Cholesterol 0mg Sodium
720mg Total Carbohydrate 87g Dietary
Fiber 15g Total Sugars 31g Protein 13g
December 29, 2016
Open your mind, get up off the couch, move. Anthony Bourdain
FAQs about Sedentary Behavior: How many
calories will I burn while working at a sit/
stand desk? When compared to an afternoon of
sedentary work, an equal amount of time spent
standing has been shown to burn 174 additional
calories. That is almost 1000 extra calories burned
each week from simply standing at your desk each
afternoon (46).
Risks of Sedentary Behavior: Increased risk of depression. Researchers have
found that sedentary behavior is associated with an increased risk of depression.
However, further studies are needed to better assess the impact of different types
of sedentary behaviors on depression (36). For example, one study found that
TV viewing was associated with higher depressive symptoms but internet users
reported lower depressive symptoms indicating that some, but not all sedentary
behaviors are linked to adverse mental health (40).
Decrease Sedentary Behaviors: Plan each week. Write down each day and time
you plan on exercising for at least 30 minutes.
Wellness Recipe - Chicken Cacciatore
Ingredients
1 onion (chopped)
1 cup canned tomatoes
1/2 cup tomato sauce
1/8 teaspoon garlic powder
1 teaspoon oregano
1/8 teaspoon pepper
4 chicken breasts
Directions 1. Peel and chop the onion. 2.
Put the chopped onion in a saucepan. 3.
Add the tomatoes, tomato sauce, garlic
powder, oregano, and pepper. 4. Simmer
on low heat for 3 minutes. 5. Wash the
chicken. Remove the skin. 6. Add the
chicken to the sauce pan. 7. Cover the
pan. 8. Cook over low heat for about 1
hour until the chicken is tender. Nutrition
Information for 1 piece chicken, 1/4 of
recipe Calories 280 Total Fat 8g Saturated
Fat 2g Cholesterol 141mg Sodium1 29mg
Total Carbohydrate 9g Dietary Fiber 2g
Total Sugars 5g Added Sugars included 2g
Protein 42g
December 30, 2016
The most effective way to do it is to do it. Amelia Earhart
FAQs about Sedentary Behavior: What are
some of the benefits of working at a sit/stand
desk? Various studies have documented a wide
range of benefits associated with using a standing
desk including lowering your risk of weight gain
and obesity, lowering your blood sugar levels,
lowering your risk of heart disease, reduced back
pain, improved mood and energy levels, and
increased work productivity (45).
Risks of Sedentary Behavior: Decreased work productivity. Some studies have
found that switching from a traditional desk to a sit/stand desk not only decreases
sedentary time spent at work and feelings of fatigue, but also increases worker
energy and productivity (18, 22). A similar effect has been found in high school
students who reported increased student engagement in the classroom and
increased cognitive performance after using standing desks (37).
Decrease Sedentary Behaviors: Remove the word “quit” from your mental
vocabulary. Physical activity simply must become a part of life. Our bodies are
made to be active. Be vital, strong, and energized for life through exercise.
Wellness Recipe - Cucumber Salad
Ingredients
1 cucumber (large, peeled and thinly
sliced)
2 tablespoons yogurt, low-fat
1 tablespoon vinegar
1 tablespoon vegetable oil
1 tablespoon water
1 teaspoon dill weed (optional)
1 dash pepper (optional)
Directions 1. Peel and thinly slice
cucumber. 2. Mix all other ingredients in
the mixing bowl. 3. Add cucumber slices
and stir until coated. 4. Chill until serving.
Nutrition Information for 1 cup prepared
salad, 1/2 of recipe (177g) Calories 90
Total Fat 7g Saturated Fat 1g Cholesterol
0mg Sodium 15mg Total Carbohydrate 4g
Dietary Fiber 1g Total Sugars 3g Protein
2g
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