Our bodies move all the time. Or, rather, we are loading our cells all the time, even when we are in a chair or bed at night. But many of our loads are static. We call the state of being loaded in one position for a long time sedentary.  Sedentarism is an unintended consequence of other ways we identify our culture: like being“well developed” or “technologically progressive,” etc.

Changing a sedentary culture

Everyone will have to think about ways to move more. For example, walking more can be a good program to improve your physical fitness levels. Aim for 100 steps per minute. If you're just getting started, your fitness-making pace might be slower. On the other hand, if you're already used to walking at 100 steps per minute, you might need to walk faster.   If you can't walk faster than 100 steps per minute, choose uphill or staired routes, or carry a load to challenge your fitness level.

It's not about running

"Sedentary culture" is currently part of the broader, overarching culture. But subcultures, including our individual culture, can also be sedentary. We would be moving more if society was set up to encourage or even require us to move more.  However, the most immediate benefits can be found in changing our personal culture, which can grow into a dynamic family culture. For example, the whole family can sign up for a running race.

Cultures and subcultures

Measuring your steps per minute can be boring. One way to challenge your pace is to use a song's beats-per-minute (bpm) as your stepping-rate guide.Beyonce’s "Crazy in Love" and Stevie Wonder's "Superstition" are 100 bpm songs. Try some 120 bpm songs for comparison, such as "I Wanna Dance With Somebody" by Whitney Houston, "Enter Sandman" by Metallica, or "Don’t Stop Believin'" by Journey. Check your pace by humming a few bars to see how your steps measure out. Spotify has playlists that organise songs by bpm.

Walking and BPM

Right now, “sedentary culture” is part of the broader and overarching culture. But subcultures—including our individual culture—can also be sedentary. These sedentary subcultures end up reinforcing the overarching culture, and around we go. So what can we do? Find out in this episode. Hint: this isn't all about running. Find the original post at: nutritiousmovement.com/changing-a-sedentary-cultureAnd the full post about pacing at: nutritiousmovement.com/the-best-walking-paceWe’ve teamed up with Softstar Shoes, one of our favorite minimal footwear makers, for a family-friendly event celebrating movement from the feet up! Join us on August 6th from 9am–1pm in Philomath, Oregon at the Softstar Workshop. Details at nutritiousmovement.com/softstar

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Ep 128: Sedentary Culture/Active Nature

It's really not that difficult to make a salad. But just because it's easy doesn't mean it's a decent salad. Anyone can learn how to make the best salads using the basics and riff endlessly.

Make delicious salads, every time

Vegetables: (Greens/Raw/Grilled/Roasted/Pickled)<ul><li>Dressing (Vinaigrette/Creamy)</li><li>Crunchies (Seeds/Nuts/Croutons/Granola)</li><li>Optional Protein (Meat/Cheese)</li><li>Optional Extras (Herbs/Fruit/Grains)</li></ul> = Salad!

The basics of every salad

Choose at least one, or as many as you want:Greens:<ul><li>Use tender lettuce leaves and greens, like spinach, Bibb or little gem for delicate salads.</li><li>Spicy or bitter greens, like arugula, dandelion greens, or chicory for bossy vinaigrettes.</li><li>Sturdy greens, like thinly sliced kale, for marinated and massaged salads.</li></ul> Raw: Use a vegetable peeler to make fibrous veggies more palatable. <ul><li>For crunchy vegetables, like kohlrabi, chop them into bite-size pieces and add them.</li><li>For usually-cooked vegetables like beets and squash, slice thinly or grate them.</li></ul> Pickled: A bit of fermented veg adds flavour in a big way.

The Veg

Without a dressing, your salad is just a bowl of vegetables. Vinaigrette: A classic vinaigrette is made with fat and acid. Traditionally it is olive oil and vinegar or lemon juice. But you can add warm bacon fat or experiment with various kinds of vinegar or citrus juices. Thick and Creamy: Hearty salads with big flavours go well with creamy, rich dressings like <a href="http://www.bonappetit.com/recipe/tofu-peppercorn-ranch-dressing">ranch</a> or <a href="http://www.bonappetit.com/recipe/arugula-apple-and-parsnip-with-buttermilk-dressing">buttermilk</a>.

The Dressing

Choose at least one or more <ul><li>Seeds: Pumpkin seeds, sesame seeds, flax seeds, sunflower seeds, and hemp seeds.</li><li>Nuts: Toast them first to bring out their flavour, and chop them for easier bites.</li><li>Croutons: Use any old loaf you have on hand.</li><li>Savoury Granola: Cayenne and fennel make it savoury.</li></ul>

The Crunchies

Choose as many as you want.<ul><li>Fresh herbs such as mint, parsley, cilantro, and basil. They work better with lighter vinaigrettes.</li><li>Fruit: Avocado, dried fruit like raisins, cranberries or dehydrated apple.</li><li>A little protein: Cold leftover roasted chicken, hot and crispy ground lamb, poached eggs, any cheese.</li><li>Grains & Carbs: Bulk up the salad with a small addition of cooked grains, like quinoa, bulgur, couscous, barley, farro, wheat berries, etc.</li></ul>

The Optionals

Anyone can learn how to make salad. This formula will show you how to make a knockout one, every time.

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Learn This Simple Formula and Never Make a Mediocre Salad Again

A quick glance at a recipe assures dinner will be ready in half an hour. Cook time: 30 minutes But a closer look at the ingredients says otherwise. Mince five garlic cloves. Thinly slice one stalk of celery. Peel and chop two carrots. Finely dice one onion. That is already more than fifteen minutes, excluding the washing and drying of the vegetables. What's missing is the fine print of a recipe that reminds us how time-consuming zesting, chopping, and juicing can really be.

The missing fineprint

Recipes often leave out the preparation time as if cooking only starts when the ingredients are ready to be combined. It skips through the boring prep work straight to the "effortless" frittata. Part of it is that recipes don't account for skill levels - how fast you can chop or mince and if you have suitable equipment. Neither do they account for preheating or depressurisation, effectively tripling the cooking time in some cases. More often, the 30-minute meal is a lie because recipes can only account for so much.

Recipes don't consider the timing of the mise en place

An online magazine for today's home cook, reporting from the front lines of dinner.

The 30-Minute Meal Myth

In 2021, with 1.9 billion monthly active users in 150 countries, and an employee base of over 110,000, the company recorded an astonishing $58 billion in revenues.How has it been so consistently successful? An important contributing factor is its innovation strategy, which relies on a shared-service platform, or SSP.

ByteDance, the most valuable startup in the world, has shattered records for growth.

<ul><li>Bytedance uses its SSP platform differently from most companies. The company's product teams or units don't control their own operating resources.</li><li>Many common business, technology, and operating functions (among them HR and legal) are centralized and organized into corresponding teams, so that the right people can be found and flexibly deployed as needed to each new venture.</li></ul>

Specialized Teams

ByteDance has searched broadly for new product opportunities and does not hesitate to send multiple teams into the same segment.Rapid iterationIt is renowned for its speed of development and getting products to market, much of which is enabled by its SSP.Selective focusByteDance allocates key resources to a few select priorities for a few years at a time. Its first 3 years were dominated by text- and photo-content experiments relating to the success of Toutiao, its news app, while 2016 marked a pivot to a short video.After experimentation, it made growing its education business a priority.

Broad exploration

ByteDance’s SSP allows for new product teams to easily integrate best-in-class technologies and features, saving precious time and resourcesProductizing platform servicesShared services often begin as new functions but are elevated to the SSP level if use, actual or projected, increases across multiple productsOrganizational EnablersByteDance's SSP strategy - accelerate new projects by providing instant access to best-in-class technology and operations - has been so successful that one would expect many other companies to have embraced it.

Maximum-capability cross-pollination

ByteDance's strategy and operations are driven by a transparent, bi-monthly Objectives and Key Results (OKR) system that flows from the very top, aligning the priorities and actions of SSP and product teams.Explicitly flattened hierarchyByteDance eliminates the use of titles and deliberately flattened its hierarchy to just a few layers so that employees can focus on their responsibilities instead of worrying about status.

ByteDance's SSP-based innovation strategy has allowed the company to incubate rapidly and broadly and to scale efficiently, by using centralized but flexibly deployed technical and operational stacks.This strategy has served the company well in part because of the similarity among its various algorithm-driven products.

Ep 128: Sedentary Culture/Active Nature

Learn This Simple Formula and Never Make a Mediocre Salad Again

The 30-Minute Meal Myth

How ByteDance Became the World’s Most Valuable Startup

Rebecca Norris