Laura’s Corner
In a time of our lives, when we may not know how to best spend our time at home, we may all feel more inclined to sit for hours (to work on our computers, wade through social media on our phones, and/or entertain ourselves with whatever wemay find on TV). Perhaps you have heard the statement that “sitting is the new smoking” – not good news for those of us who find ourselves needing to sit – to work, rest and play. Interestingly, that might just be a hot headline to catch attention. In a study published in 2018 in the American
said, it is important to recognize that adults typically spend 9 to 10 hours per day sitting. Additionally, high volumes of sitting (e.g., >8 hours/day) have been found to be associated with adverse health outcomes compared with lower volumes of sitting (e.g., <4 hours/day). So, what are we to do? Move. We need to move more. Moving your body 60 to 70 minutes per day with moderate to vigorous activity - walking, jogging, dancing, marching up and down the stairs, pickle-ball, tennis, swimming, or anything else that motivates you, can reduce risks associated with sitting. Start small and build more movement into your day. Purchase a device to track your steps (e.g.: Fitbit or Apple Watch) or use a free app on your phone (e.g.: Pacer, Charity Miles, My Fitness Pal) and try to increase your movement by 300 steps each week. You will be surprised how monitoring your movement makes you aware of your choices, and how small changes in your behaviors can yield big results. You will see how quickly the miles grow and how much better you will feel. So, get out there and enjoy this beautiful Colorado weather. Do it alone, or with someone you love, but do it. And when you hit your weekly goal, bake some of our “Healthy Oatmeal Cookies” and celebrate! You can do it!
Journal of Public Health, ameta-analysis of multiple studies showed that while there is an increased health risk of sitting too much, it is not as hazardous to health and well-being as is smoking in a ratio just over 7 to 1. That is, for every 7 individuals that have adverse health outcomes from smoking, 1 will have adverse health outcomes from sitting, which is an increase in mortality risk due to common chronic disease of 10% to 20%. It is important to note that excessive sitting time almost doubles the risk of type 2 diabetes. That being
Healthy Oatmeal Cookies
INGREDIENTS
• 1 1/4 cups quick oats • 1 cup white whole wheat flour (can substitute gluten-free flour) • 1 1/2 teaspoons baking powder • 1 1/2 teaspoons cinnamon • 1/2 teaspoon kosher salt • 1/4 cup unsweetened applesauce • 4 tablespoons unsalted butter—melted and cooled
• 1 large egg • 1 teaspoon pure vanilla extract • 1/2 cup honey • 1/3 cup dark chocolate chips • 1/4 cup raisins
• 1/4 cup well chopped rawwalnuts or pecans— (or an additional 2 tablespoons chocolate chips and 2 tablespoons raisins)
INSTRUCTIONS
1. Preheat oven to 350 o F. Bake on a rack in the center of your oven. 2. In a large bowl, whisk together the oats, flour, baking powder, cinnamon, and salt. 3. In a medium bowl, combine the applesauce, butter, egg, vanilla, and honey. Whisk until blended. Pour the liquid mixture into the flour mixture and stir just until combined. The dough will be wet and sticky. Fold in the chocolate chips, raisins, and walnuts. Place in the refrigerator and let chill for at least 30 minutes or up to 3 days. 4. With a cookie scoop or spoon, drop the dough into 1 1/2-inch
balls and arrange on the baking sheet, leaving 1 inch of space around each. With your fingers, gently flatten each cookie to be about 3/4-inch thick. 5. Bake until the cookies are golden and firm around the edges and set on top, about 9 to 10 minutes. Let the cookies cool on the baking sheet for 2 minutes, then transfer the cookies to a rack to cool completely. 6. Leftover cookies will keep in an airtight container at room temperature for up to 3 days, in the refrigerator for up to 5 days, or in the freezer for up to 3 months.
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