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

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

ASK MR. PEDOMETER & FRIENDS…

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.

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.

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.

Symptoms of Type 2 Diabetes

Nov 9, 2017 | Ask Mr. Pedometer and Friends..., Type 2 Diabetes, Wellness

ASK MR. PEDOMETER & FRIENDS
Published November 8, 2017

Q: Mr. Pedometer, you have warned us in past editions that we may be heading toward Type 2 diabetes without even knowing it. Besides being very thirsty, are there other symptoms we should be aware of?

A: Your question is very timely, as this is National Diabetes Awareness Month. It is crucial to seek medical help as soon as possible when you are experiencing symptoms that may lead to Type 2 diabetes. Here is what everydayhealth.com recently shared about unusual symptoms you might overlook:

  • “When you have Type 2 diabetes, it’s important to be diagnosed as early as possible, since untreated symptoms can lead to dangerous – and sometimes irreversible – damage to the eyes, nerves, and kidneys. Common symptoms include fatigue, lethargy, confusion, nausea, and increased urination, says David Bradley, MD (of Ohio State University). But those aren’t the only signs that may signal Type 2 diabetes – there are several more unusual symptoms that many people don’t commonly associate with the disease:
  • BLURRY VISION – “If you are having trouble reading street signs, your glasses may not be the problem. Although later-stage diabetes can cause permanent eye damage, blurry vision that arises in the early stages of the disease may be reversible….High blood-sugar levels cause fluid levels in some tissues to drop, including the lenses of your eye.”
  • YOUR SKIN LOOKS AND FEELS WEIRD – “When blood-sugar levels are heightened, the kidneys eliminate excess sugar through the urine, which results in increased urination and loss of fluid. The subsequent dehydration causes increased thirst, and may cause itchy skin…. You might also notice darkening in the body’s folds and creases (such as the armpits, groin, and neck)….”
  • A WOUND THAT WON’T HEAL – “A slow-to-heal cut or bug bite can be a red flag for diabetes. Hyperglycemia (aka high blood-sugar) decreases the amount of oxygen that can be delivered to wounds through the bloodstream, slowing the healing process and lowering the immune system…. This effect on immunity may also lead to more frequent colds and illness.
  • “FREQUENT YEAST INFECTIONS OR JOCK ITCH – “This is why women with diabetes are prone to chronic yeast infections, and men are more likely to develop jock itch. Yeast can grow in other areas, too – creating itchy rashes in skin folds, such as under the breasts, and between fingers and toes.”
  • PROBLEMS IN THE BEDROOM – “Diabetes can cause a decrease in sexual function in both men and women. Men may experience erectile dysfunction, while women may have vaginal dryness and problems with arousal. This is because high blood-sugar levels can damage blood vessels and nerves that you need to work properly for sexual response…. Nerves control the body’s response to sexual stimuli, signaling an increase in blood flow to the genitals; damage to these areas contributes to sexual dysfunction.”
  • RESTLESS SLEEP – “Diabetes doesn’t only lead to dangerous spikes in blood-sugar, but can cause dips – known as hypoglycemia – as well. Nighttime hypoglycemia may cause nighttime sweats,
    as well as vivid dreams…. Dangerously low blood-sugar levels can lead to serious complications, and can even be life-threatening if not addressed properly. And if you’re a frequent napper, the habit could be increasing your risk for developing diabetes. 2015 research published in Diabetologia found that regularly taking a nap of an hour or longer raises risk of Type 2 diabetes by 46 percent.”
  • YOU’RE LOSING WEIGHT – “This may sound like good news, but if you’ve recently dropped a significant amount of weight without trying – or perhaps even while eating more than usual – it may be a sign of diabetes. Insulin resistance causes sugar to stay stuck in the bloodstream rather than being moved into cells for energy storage…. With diabetes, your body also loses sugar through urination. Because sugar is a source of energy, or calories, this can lead to weight loss.”

I hope none of our readers are experiencing a cluster of these unusual symptoms. However, if you are, seeing a doctor sooner rather than later may affect your quality of life for the rest of your life.

Shifting Time Zones

Nov 1, 2017 | Ask Mr. Pedometer and Friends..., Travel, Wellness

Q: Mr. Pedometer, you frequently mention your business travels, which likely take you to different time zones. How do you adjust? I am dreading the November switch from Daylight Savings Time! It seems to take me longer each year to adjust to the one-hour time change. Any suggestions?

A: It is a challenge, to be sure! Ignoring the change from Daylight Savings Time is not an option, but it’s equal to one time zone change. Start NOW with the new time zone breakfast, caffeine, and exercise. Your body will adapt in a day or so.
If one MUST adapt to a new environment at once, when traveling, there are really only two solutions:

1. Start adopting the designated time zone before the trip, in your own time zone; and

2. Kickstart your destination metabolism with breakfast, coffee, and exercise at your destination’s breakfast time.

However, if one does not have to adapt, because the stay is short (fewer days than time zone crossings), do not try to adjust, but do critical thinking and actions as though in your home time zone.

Better Homes & Gardens magazine recently gave other suggestions for ways to stay “energized and upbeat”:

“The shift from Daylight Savings Time to Standard Time can throw off your body’s internal clock,” says M. Safwan Badr, MD, a sleep specialist at Wayne State University. “You may have trouble falling asleep at night or feel groggy in the morning.” He notes that less daylight can impact your body’s mood-regulating hormones. Try the following tips:

1. THE RIGHT MOVES — “Walk outside for 20 minutes in the morning. Exposure to sunlight helps turn off your body’s production of sleep-producing melatonin. If you’re still fuzzy-minded, take a walk around noon, when the sunlight is intense.”

2. THE RIGHT BITES – “…Whole foods give you the largest energy and mood boost. One star is fatty fish: Salmon and tuna are high in omega-3s, which raises serotonin levels, a chemical that helps regulate mood. Vitamin D may also lift moods. (Aim for 600 IU/day; milk and salmon are good sources.)

?  And don’t forget chocolate (as if!); it, too, boosts serotonin.

?  ….If caffeine is your go-to; small doses of coffee or tea throughout the day are more effective than two Grandes at breakfast.

?  To nod off faster, try a small bowl of whole-grain cereal and milk; the carb-protein combo helps your body make the sleep-inducing amino acid tryptophan.”

3. THE RIGHT LIGHT – “If you feel unusually down when daylight is scarce, you may be one of the 10-20 percent of Americans with some form of Seasonal Affective Disorder (SAD), a mild to moderate depression that starts in autumn and eases in spring. A treatment involving sitting in front of a special light box for about 30 minutes each morning can work as well as therapy and medication. Look for a light that has 10,000 lux, emits as little UV as possible, and treats SAD (some are for issues like skin conditions).”

Mr. Pedometer advises starting tonight to move toward Standard Time. Otherwise, on Sunday, November 5, it may seem “too early” to go to bed at your regular time, but doing so will help you get up and get going on time Monday morning!