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Sneezin’ Seasonal Allergies Are Here!

Sneezin’ Seasonal Allergies Are Here!

Mar 27, 2019 | Health

Ask Mr. Pedometer and Friends….

March 27, 2019

Q: Mr. Pedometer, you have written about the beauties of springtime, but for some of us, that also means the sneezin’ seasonal allergies are here too. Any tips on how to survive seasonal allergies?  AHH-CHOO!  

A:  Bless you!  Now that we’ve had more than 16 inches of rain, plants are booming all over the place, witSPRING Allergies spelled out in flowersh the result that those who suffer from seasonal allergies may face a longer period of explosive sneezes, snuffling, and watery, itchy eyes.  Consumer Reports on Health for April 2019 includes an article entitled “Avoiding Allergens at Home.”  Here are six suggestions:

  • CLEAN BEDDING THE RIGHT WAY – “Dust mites – microscopic critters that feed mainly on dead skin flakes – can accumulate in fabric.” Wash sheets and pillowcases regularly.  If your washer offers a sanitizing cycle or an extra rinse cycle, that can help get rid of the mites. You may want to purchase “woven fabric” sheets with fabric pore size of 6 micrometers or less, to prevent the mites from penetrating.

  • TAKE CARE OF YOUR AIR – Sprain weather may tempt you to open windows to let in fresh air. That also allows pollen and other allergens to enter your home, so keep windows closed and turn on air-conditioning to cool off, if needed.  Be sure to check your air-conditioner’s filter .  Check the manufacturer’s instructions on how often to change it.

  • DO A P.M. RINSE – Perhaps you are used to starting your day with a shower. During allergy season, consider taking a pre-bedtime shower, to wash away any allergens you may have picked up during the day (instead of bringing them into bed with you).

  • VACUUM OFTEN AND WELL – Be sure to vacuum weekly, preferably with a vacuum that uses a HEPA filter. Those dust-bunnies may contain dust mites, mold, pollen, and animal dander or fur.  You’ll

  • BE SAVVY ABOUT FLOORING – Carpeting can hide and hold many allergens. A better option is a hard-surface floor (and washable throw rugs with rubber backing).

  • CONSIDER USING AN AIR PURIFIER – Portable air filters can filter out pollutants in one room at a time. Research published in Current Allergy and Asthma Reports suggests that this can bring some relief to allergy victims.  However, the article warns against “electrostatic precipitator” and “ionizer” purifiers because “these can release ozone which can irritate your lungs.”

I hope one or more of these suggestions will help you thrive during this extra-strong allergy season.

EAT RIGHT,  MOVE MORE,  AND SLEEP WELL TO BE WELL.

Fast Way to Make Food Healthier

Fast Way to Make Food Healthier

Mar 20, 2019 | Health, Nutritian

Ask Mr. Pedometer and Friends…

March 20, 2019

Q:  Mr. Pedometer, you encourage us to “eat right,” but do you have some suggestions on a Fast Way to Make Food Healthier?

A:  Consumer Reports on Health for April 2019 includes an article entitled “The Fast Way to Make Food Healthier:  Expert tips and tricks to help you put together nutritious and delicious meals and spend less time in the kitchen.”  Sound impossible?  Here are five suggestions:

  • PACKAGED GRAIN MIXES – These are a great Bowl of Wild Rice to help eat healthierstart, just requiring boiling water and adding a seasoning packet, but Susan Saffel-Shrier, M.S., R.D., and certified gerontologist and associate professor at University of Utah, says they become much healthier with these tips:

    • Choose a product with whole grains (such as wild rice, quinoa, or whole-wheat couscous)

    • Use only half the seasoning packet, to get flavor, but with less sodium
    • Add protein by mixing in chopped chicken, beans, or tofu, then top it off with almonds or sesame seeds
    • Stir in a bag of stir-fried or steamed cauliflower rice to stretch the grain while retaining its consistency

  • CANNED OR BOXED SOUP – Stretch one soup into more than one healthy, complete dinner :

    • Add a bag of microwave steamed frozen vegetables, such as cauliflower, peas and carrots, or spinach

    • Mix in a can of low-sodium beans (like chickpeas or kidney beans) for fiber and protein

    • Serve it on top of half a cup of a whole grain, like brown rice or farro
    • Add a cup of water to dilute the sodium. With the addition of other ingredients above, this can become two meals.

  • SANDWICHES – “Any meal that doesn’t require silverware to eat definitely falls into the ‘easy’ category,” the article notes, and what could be easier than a sandwich? However, notes Lauri Wright, Ph.D., R.D.N, chair of the nutrition department at the University of North Florida, “Many times veggies and fibers are missing from sandwiches, while they can still be high in calories, salt, and fat.”  Here’s the fix:

    • Start with whole-grain bread, not only for heart-healthy fiber but also to help the meal feel more satisfying

    • Reduce the amount of cold-cuts (which may be high in sodium) and add instead cucumbers, sliced peppers, shredded carrots, spinach, or, of course, lettuce.
    • Substitute mashed avocado or hummus for mayonnaise (which “adds calories and fat but little valuable nutrients”). The substitutes add flavor, texture, and nutrients (including fiber and potassium).

  • FROZEN DINNERS – Sure, they’re easy and may be tasty, but beware of the amount of calories, salt, and fat they contain “Look for meals that have between 300 to 500 calories, less than 4 grams of saturated fat and 600 mg of sodium, while containing 5 or more grams of fiber and 10 to 20 grams of protein,” says Wright. Then…

    • Serve it with a big side salad

    • Add a bag of frozen, non-starchy vegetables (such as zucchini) that you have steamed or microwaved – and possibly mix it right in with the frozen meal, in a larger bowl, to extend the sauce and add extra fiber and nutrients without adding many calories

    • Finish the meal with fruit, like an orange or sliced watermelon. These are high in potassium “which helps your body excrete sodium and therefore can help keep your blood pressure low.”

  • COLD CEREAL – Okay, who hasn’t used this as a quick meal? “Cereal is a grain, so to make it a complete meal, add protein and fruits or veggies,” Wright says.

    • Choose a whole-grain cereal with little, if any, added sugars

    • Add fruit, such as defrosted frozen blueberries or a slicked banana

    • Sprinkle on nuts or seeds, like almonds or pumpkin seeds, for crunch and protein
    • Use cereal as a base for a parfait, by layering it with yogurt, berries, and flax seeds

I hope one or more of these suggestions will help you “eat right” without an enormous amount of effort.  We all need to…

EAT RIGHT,  MOVE MORE,  AND SLEEP WELL TO BE WELL.

Why is “Sleep Well,” such an elusive goal?

Why is “Sleep Well,” such an elusive goal?

Mar 13, 2019 | Health, Sleep

Ask Mr. Pedometer and Friends…

March 13, 2019

Q:  Mr. Pedometer, you encourage us to “sleep well,” but that seems to be a more elusive goal with each year of my age.  Any suggestions?      

A:  AARP Bulletin for March 2019 states, “More than one-third of adults aren’t getting the recommended 7-plus hours [of sleep] per night needed to support good health,”  so you can see that you are not alone in grappling with this problem. The article by Jessica Migala also warns that “the number of health conditions linked to poor or inadequate sleep is almost endless, with obesity, diabetes, and heart disease topping the list.”

What can help?  Here are some of the suggestions she lists (paraphrased):

  • “BLUE-LIGHT INSOMNIA”

    – The blue light that our electronic devices emit Man with insomnia looking at laptop screen in the dark“suppresses melatonin, a sleep-inducing hormone.” Turning off these devices – including TV – one to four hours before bedtime can help, according to Karl Doghramji, MD, director of Jefferson Sleep Disorders Center in Philadelphia.  If you cannot do without bedtime TV, he suggests wearing a pair of glasses that block the blue rays, which you can find from online retailers.

  • “STEALTH CAFFEINE INSOMNIA”

    – Okay, so you know that afternoon coffee might interfere with nighttime sleeping, but “people often have no idea that they’re consuming caffeine in other forms, like iced tea or chocolate,” says Beth Ann Malow, MD, director of the sleep disorders division of the Vanderbilt University Medical Center in Nashville. She suggests cutting off all forms of caffeine after lunch.

  • “NAP INSOMNIA” – If you find yourself dozing off – particularly between 2:00-3:00 p.m. – you may not feel sleepy at bedtime, leading to lying awake. Doghramji suggests scheduling something active for when you experience a dip in energy.  That can refresh you for the rest of the afternoon and also help you sleep better that night.

  • “ALCOHOL-INDUCED INSOMNIA”

    – This one may seem counter-intuitive, if sipping a glass of wine seems to relax you. Researchers have noted that although alcohol may make it easier to fall asleep, by the second half of the night, that sleep is “lighter and more fragmented,” leaving a person feeling less refreshed in the morning. Stop drinking alcohol three hours before bedtime and follow the guidelines of the Center for Disease Control and prevention:  only one drink for women and only two for men.

For the full article, including other tips for getting a good night’s sleep, visit AARP.org/bulletin.

Celebrating “National Today” Days

Celebrating “National Today” Days

Mar 7, 2019 | Health, Humor, Walking

Ask Mr. Pedometer and Friends….

March 6, 2019

Q:  Mr. Pedometer, do you make up all those “National Today Days and Month of …” things that you cite?     

A:  I don’t, but somebody does.  There is a website for NationalToday.com that actually invites people to submit days/weeks/months to celebrate.  I have no idea what makes such a designation “official,” but lots of them show imagination and humor.

We already missed National Unplugging Day (March 1, which coincides with National Peanut Butter Lovers’ day, suggesting, perhaps, that those who are lost without being in front of a computer or cellphone screen could fill in their time by eating peanut butter?)

A few are serious, focusing awareness on diseases or other issues, such as World Wildlife Day (March 3) and International Women’s Day (March 8, which many nations honor, but not the USA).  World Water Day (22nd) is worthy of attention…but it shares the date with National Goof Off Day.  This month also has National Let’s Laugh Day (19th), followed by the International Day of Happiness (20th – What?!  Only one day of happiness per year?)

The International Day of Forests (21st) shares the date with National Common Courtesy Day, which you could interpret to say that in America, you have to go deep into the woods to finds signs of “common” courtesy.

I could support National Napping Day (11th), but I cannot even imagine what to do on If Pets Had Thumbs Day (3rd).

If you could limit yourself to one portion per year, this crazy calendar could be your diet guide, suggesting that you eat frozen food (March 6 – also Oreo Cookie Day), meatballs (9th), pancakes (12th), potato chips (14th), artichokes (with corn dogs? Both on the 16th), poultry (19th), French bread (21st), cheese steaks (24th),waffles (25th), followed by spinach (26th).

For those who want a steadier diet, this whole MONTH is supposed to be for celery, noodles, and “caffeine awareness.”

woman in walking shoes that are orange and tealHere is a good one to celebrate.  Coming up next month is National Walking Day on April 6

My conclusion?  No matter what day or month it may be to some, for all of us, every day, we need to …

EAT RIGHT,  MOVE MORE,  SLEEP WELL

One in 5 Americans will Develop Heart Failure

One in 5 Americans will Develop Heart Failure

Feb 27, 2019 | Cardiovascular Disease, Health

Ask Mr. Pedometer and Friends…

February 27, 2019

The December 2018 edition of Consumer Report on Health (cr.org/health) reported that “One in 5 Americans will develop heart failure, a progressive condition in which the heart is unable to pump blood efficiently.  But in a recent study of 137,303 older women by the University of Buffalo, those who walked briskly for about 30 to 60 minutes five days of the week (or were similarly active) were 25 percent less likely to develop heart failure than less active women.

Q:  Come on, Mr. Pedometer:  You don’t really expect us to walk much when it’s cold and/or rainy outside, do you?  Really?   

A:  Here in Northern California, we have the luxury of a mild climate.  I’m not suggesting that you Drawn heart with a family walking inside it.venture forth in blizzards or sub-zero wind-chill factors.  This is our final February edition, the month of heart health awareness, and here’s what experts had to say about it:

 “Experts say that physical activity protects against heart failure by helping to control

  • Weight
  • Blood pressure
  • Blood sugar, and
  • Inflammation, and by
  • Keeping arteries and the heart in shape.

“The intensity doesn’t seem to matter; what’s important is the amount.”

(Source:  Journal of the American College of Cardiology:  Heart Failure, September 5, 2018)

Aren’t those enough compelling reasons for you to pull on a jacket and head outside for a walk?

EAT RIGHT,   MOVE MORE,   SLEEP WELL

To read more articles on walking for a healthy heart go to Mr.Pedometer.Com. 

If you would like to join a World Walk To Wellness “Walk ‘n’ Talk” group or start your own, click here. 

Natural or Organic Food?

Natural or Organic Food?

Feb 20, 2019 | Health

Ask Mr. Pedometer and Friends…

February 20, 2019

Q:  Mr. Pedometer, you encourage us to “eat right,” but that’s not too easy!  For example, I’ve read enough to know I should avoid foods treated with pesticides, but does that mean I should choose “natural” or “organic” groceries? 

A:  That’s a very good question!  Here’s what the February 2019 edition of Consumer Report on Health had to say about it:

“Many consumers think that ‘natural’ and ‘organic’ foods share many of the same attributes,” USDA Organic Seal for foodsays Charlotte Vallaeys, senior policy analyst and food labeling expert at Consumer Reports.  But the terms are not synonymous.  “Organic has strong, comprehensive federal standards that address how foods are farmed and processed, with a lot of requirements and prohibitions for farmers and processors,” Vallaeys says.  For example, organic foods may not be produced with most synthetic pesticides nor with all artificial flavors and colors, antibiotics, or growth hormones.  Natural has only one regulated definition – on meat and poultry, it means the product was minimally processed, according to the Department of Agriculture.  On other foods, the term is meaningless.”

Your best bet, the article concludes, is to look for foods with the USDA Organic seal “if you want foods produced without most synthetic pesticides and fertilizers, or all genetically engineered crops, chemical process aids, or artificial ingredients.”

Why bother, you may ask, since organic foods tend to be costlier?  The article cited a new JAMA Internal Medicine study that tracked 70,000 adults for an average of five years.  Researchers found that those who ate organic food most often had a 25 percent lower risk of being diagnosed with cancer than those who rarely ate organic food.

EAT RIGHT, MOVE MORE, SLEEP WELL