【推荐3】Pumpkins are not only the most important symbol of Halloween; they are the star vegetable when it comes to the fall season in terms of decoration (装饰) and cooking uses. Often, we overlook how many different ways it can be used.

The pumpkin has a long list of nutrients, including vitamins A, C, E, fiber, potassium, manganese, copper and so on. It is also low in salt, cholesterol and saturated (饱和的) fats. In its raw state, the pumpkin is a great source of nutrition.

When buying your pumpkins, always get them from your local farmers to support their business and the environment, plus you will be guaranteed (保证) that they are freshly grown. If you are feeling interested, you can grow your own pumpkins!

When carving your jack­-o'-­lanterns, don't throw away the seeds! They make a tasty baked treat that is healthy for you.

When your jack­-o'-lanterns has lived its last day out in the doorway, refuse the usual practice of throwing it away at once. Instead, create a compost heap (堆肥堆) and let nature do all the work. Be sure to remove the candle and all of the wax inside, and cut the pumpkin into pieces. Those leftover nutrients will help your soil.

Make a pie—a great way to bring family and friends together. If you are feeling even more adventurous, try cooking something new with the pumpkins and see what wonderful delicious dishes you can produce in your very own kitchen. And don't think of the pumpkin just around holidays—it's great all year round. Don't let any part of the pumpkin go to waste this year. Turn them from orange to green this Halloween!

【推荐1】Here’s a new warning from health experts: Sitting is deadly.

Scientists are increasingly warning that sitting for long periods --- even if you also exercise regularly --- could be bad for your health. And it doesn’t matter where the sitting takes place. Several studies suggest people who spend most of their days sitting are more likely to be fat, have a heart attack or even die.

In an article published this week in the British Journal of Sports Medicine, Elin Ekblom-Bak of the Swedish School of Sport and Health Sciences suggested that authorities rethink how they define physical activity to stress the dangers of sitting.

While health officials have recommended minimum amounts of physical activity, they haven’t suggested people try to limit how much time they spend in a seated position.

“After four hours of sitting, the body starts to send harmful signals,” said Ekblom-Bak. She explained that genes regulating the amount of glucose (葡萄糖) and fat in the body start to shut down.

Even for people who exercise, spending long periods of time sitting at a desk is still harmful. Tim Armstrong, a physical activity expert at the World Health Organization, said people who exercise every day --- but still spend a lot of time sitting --- might get more benefit if that exercise was spread across the day, rather than in a single bout (一回).

Still, in a study published in 2015 that tracked more than 17,000 Canadians for about a dozen years, researchers found people who sat more had a higher death risk, whether or not they exercised.

“We don’t have enough evidence yet to say how much sitting is bad,” said Peter Katzmarzyk of the Pennington Biomedical Research Center in Baton Rouge, who led the Canadian study. “But it seems the more you can get up and interrupt this sedentary (久坐的) behavior, the better.”

Experts said more research is needed to figure out just how much sitting is dangerous, and what might be possible to offset those effects.

“People should keep exercising because that has a lot of benefits,” Ekblom-Bak said. “But when they’re in the office, they should try to interrupt sitting as often as possible,” she said.

【推荐2】Scientists have been studying Antarctica for over a century, but details as basic as what it looks like beneath all that ice have largely remained a mystery. Now, Earther reports that a team of scientists from Denmark, Norway, the Netherlands and the UK has published the most detailed data on the continent’s subglacial topography（冰川下的地形）near the South Pole.

As they report in the journal Geophysical Research Letters, central Antarctica is home to three large canyons（峡谷）, one of which is deeper than the Grand Canyon and nearly as wide at some points. The researchers made the discovery by flying a plane with radar over the South Pole, a spot that isn’t covered by imaging satellites. They expected to find mountains beneath the ice sheet, but the wide canyons they found between the mountains came as a surprise.

Of the three canyons, two hadn’t been documented previously. The largest, the Foundation Trough, measures 218 miles long, up to 22 miles wide, and 6,260 feet deep, putting it up there with the planet’s most impressive canyons.

The discoveries are significant on their own, but the real purpose behind the research is to better understand how the West and East Antarctic Ice Sheets will react to rising temperatures. Human-caused climate change has destabilized some of the continent’s ice, and the West Antarctic Ice Sheet especially has been slowly crumbling（崩塌）into the sea. If patterns continue, the coastal glaciers supporting the large ice sheets could fall down, causing sea levels to rise a minimum of 10 feet. If this happens, the canyons could be a major factor in the speed and direction of ice flow from central Antarctica to the coast.

The event isn’t likely to happen in the near future, but further study of Antarctica’s topography will help scientists to better predict when it might.