Ask Mr. Pedometer and Friends... Archives - Page 16 of 18

Am I the only adult who never makes New Year’s Resolutions?

Jan 4, 2018 | Ask Mr. Pedometer and Friends..., Wellness

Q: Mr. Pedometer, am I the only adult who never makes New Year’s Resolutions? Why bother?

A: New Year’s Resolutions are just another name for goals. Some people say failing to set goals is like starting to drive your car with no destination in mind: How will you know when you arrive?

Having said that, I will acknowledge that you certainly are not alone in passing up January as goal-setting time. The East Bay News devoted an entire page to the tradition of New Year’s Resolutions. I was surprised to read that, according to a poll conducted by the Marist College Institute of Public Opinion, “The majority of Americans (56%) did not make New Year’s Resolutions.”

Of those who did, the survey found these to be the top four:

Be a better person (12%)
Lose weight (12%)
Exercise more (9%)
Eat Healthier (9%)

Mr. Pedometer would note that if you carry out the last two, you likely will have accomplished the first one. (-;

EAT RIGHT, MOVE MORE, BE WELL.

Staying Warm while in Freezing Temperatures

Dec 12, 2017 | Ask Mr. Pedometer and Friends..., Health, Safety

Published December 13, 2017

Q: Mr. Pedometer, my family’s winter gathering for the holidays will be in snow country. I’m always cold, even in milder climates. Any advice on staying warm while in freezing temperatures?

A: The older you are, the harder it is to stay warm. That’s because our metabolism slows, and the fat layer under our skin thins. The current edition of Consumer Reports on Health offers these tips:

DRESS RIGHT – Wear loose layers of clothing, since tight garments can impair your circulation. Wool or silk will hold heat better than cotton and won’t absorb moisture. For outdoors, wear a winter coat, plus a hat scarf, and gloves, since extremities get coldest first.
AVOID ALCOHOL – “Alcohol can feel warming, but it actually has the opposite effect: It lowers your core body temperature and can cause you to lose body heat more quickly. So opt for hot beverages like cider, but skip the brandy.”
WATCH FOR DANGER SIGNS – “According to the Centers for Disease Control and Prevention, cold causes a higher proportion of deaths among older adults, who are especially susceptible to hypothermia (when the body’s temperature falls to dangerous levels).”
Have your phone with you at all times so that you can call for help if you fall on ice or get stuck in snow while driving.
Keep your home thermostat set at 68 degrees or higher.
Be aware of the symptoms of hypothermia, which include confusion, slurred speech, shivering, arm and leg stiffness, and slow reaction times. Call 911 or go to an emergency room if you suspect you have it.

I hope you can enjoy your holiday by staying warm while you take in the beauty of snowy surroundings.

Especially between Thanksgiving and, say, Groundhogs Day, Mr. Pedometer advises…

EAT RIGHT, MOVE MORE, BE WELL.

How to Navigate Holiday Eating

Dec 5, 2017 | Ask Mr. Pedometer and Friends..., Move More, Nutrition, Wellness

Ask Mr. Pedometer and Friends…

Q: Mr. Pedometer, ‘tis the season for over-eating. Any advice on how we can keep from adding pounds during the holidays, with all the delicious, once-a-year treats tempting us?

A: The simplest strategy is to follow the advice of Julia Child: Enjoy everything, but in moderation.

For more specific advice, here’s what last month’s AARP Bulletin suggested for “Navigating the Holiday Buffet”:

RED: COME TO A COMPLETE STOP

Pigs in a blanket: High in fat, salt, and carbs.
Fried cheese balls: High fat and small (easy to overeat).
Baked brie: Fatty and addictive, plus you have to slather it onto some carb calories.
Chips: They don’t have any nutritional value.

YELLOW: PROCEED WITH CAUTION

Cheese & crackers: They are calorically dense and too easy to eat. Plus, they’re not special. Spend your holiday calories on something more festive.
Once-a-year-favorites: You only eat stuffing, latkes, and eggnog once or twice a year. If you’ve been coveting your cousin’s pecan pie or your neighbor’s roast goose, enjoy in moderation.
Dessert: If there is an array to choose from, pick out your ONE favorite and allow yourself a reasonably sized portion.

GREEN: GO RIGHT AHEAD

Crispy, crunchy crudite’s: Your first stop should be the brightly colored vegetable arrangement. Add hummus to slow digestion.
Pork tenderloin, ham, or turkey: Protein will suppress your appetite because it is slow-digesting and triggers the release of several hormones that make you feel full.
Shrimp cocktail: Low in fat, high in protein, and a perfect first course for a low-calorie tour of the buffet.
Swedish meatballs: Another protein-packed option that stands out amid a carbohydrate-heavy table.
Prosciutto-wrapped asparagus: A great choice to fuel your body while keeping your appetite in check.

According to the article (by Kimberly Rae Miller), “the average American gains more than a pound each holiday season…and half of that weight will still be around come summertime” (based on a study in the New England Journal of Medicine). She wryly notes, “Over a decade, that’s one pant size of holiday cookies added to your belly.”

Especially between Halloween and, say, Groundhogs Day, Mr. Pedometer advises…

EAT RIGHT, MOVE MORE, BE WELL.

T2D and Eating

Nov 29, 2017 | Ask Mr. Pedometer and Friends..., Nutrition, Type 2 Diabetes, Wellness

ASK MR. PEDOMETER & FRIENDS

Q: Mr. Pedometer, you have provided lots of valuable advice on how to avoid getting Type 2 diabetes. If one gets that dreaded diagnosis, is there any way to reverse the disease?

A: Spry Living newspaper insert (Parade.com) listed suggested ways you can work to get rid of the disease (or at least to reduce the amount of medication you need to take). Even if you cannot completely reverse the disease, you CAN reduce your

Weight
Blood-sugar
Cholesterol level
Blood pressure level

The article suggests the following strategies:

DON’T CUT CARBS COMPLETELY – consider trying the “rural Asian diet,” recommends Dr. George King, Jr., of the Joslin Diabetes Center in Boston. That diet includes rice, quinoa, lentils, spinach, broccoli, fish, oatmeal, tomatoes, bean sprouts, and eggplant. Such a diet can help people with diabetes safely and effectively lose weight, says King.
TAKE A BREAK FROM MEAT AND DAIRY – Switching to a plant-based diet works for those who don’t want to watch portions closely or count calories, according to Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine. However, he warns that one should first check with one’s doctor before dramatically switching one’s diet.
EXERCISE AT LEAST EVERY OTHER DAY – “Insulin resistance primarily occurs when muscles fail to absorb glucose from your bloodstream. After a workout, your muscles take in more glucose so your body doesn’t have to work as hard to produce insulin. This effect lasts about 48 hours.…”
TURN DOWN THE HEAT – “Try keeping your house in the mid-60s for at least a few hours a day, and don’t pile on sweaters and blankets to combat the cold.” Dr. King says this may help burn calories and may also help control glucose and reduce insulin resistance.

Mr. Pedometer repeats…

EAT RIGHT, MOVE MORE, BE WELL.

Type 2 Diabetes and Weight

Nov 21, 2017 | Ask Mr. Pedometer and Friends..., Health, Nutrition, Type 2 Diabetes

Ask Mr. Pedometer and Friends…

Q: Mr. Pedometer, you have provided lots of valuable advice on how to avoid getting Type 2 diabetes. However, you have not stressed weight loss. Isn’t that important, too?

A: Yes, one’s weight can be an important factor regarding Type 2 diabetes. According to the Mayo Clinic Health Letter (August 2012), the “simple prescription for staying diabetes-free” includes the following three steps:

“Consume fewer calories and cut back on fat.
“Take a brisk 30-minute daily walk (or the exercise equivalent to it) five days a week.
“Lose at least seven percent of body weight (14 pounds for a 200-pound person).”

According to one large study, the modest lifestyle changes listed above reduced the risk of progression from pre-diabetes to Type 2 diabetes by 71% among people ages 60 and above.

That’s why Mr. Pedometer repeats…

“EAT RIGHT, MOVE MORE, BE WELL.”

Avoid Being A T2D Statistic

Nov 16, 2017 | Ask Mr. Pedometer and Friends..., Health, Type 2 Diabetes, Wellness

Ask Mr. Pedometer and Friends…

Q: Mr. Pedometer, I am thankful not to have any symptoms of type 2 diabetes…yet. However, many in my family tree have had this dreadful disease. What can I do to avoid becoming one of the statistics?

A: Kaiser Permanente has simplified their advice about avoiding Type 2 diabetes to these three actions:

“POUR yourself a glass of water instead of soda, fruit juice, or sports drinks.
“EXERCISE for 30 minutes on most days. Routine activities like walking the dog or raking leaves count.
“SERVE yourself half a plate of vegetables and equal portions of whole grains and lean sources of protein like fish and chicken.”

Their “Partners in Health” e-mail noted that “obesity is a major risk factor for Type 2 diabetes…. Call your doctor if you have these symptoms of diabetes – frequent urination, extreme thirst or hunger, unexplained weight loss, blurry vision, unexplained fatigue.”

Or, as Mr. Pedometer summarizes…

EAT RIGHT, MOVE MORE, BE WELL.