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Weight Loss…the elusive goal

Weight Loss…the elusive goal

 

Ask Mr. Pedometer and Friends…about Losing Weight and Obesity

 

Q:  Mr. Pedometer, am I the only one who repeats the same resolution for each New Year — namely, to lose weight?

A: Nope!  That very well may be the most common item on people’s lists of New Year’s Resolutions. Losing weight seems Ask Mr. Pedometer and Friends about weight loss and obesity - scale and measuring tapelike a more elusive goal as we age.  However, it is an important one.  A recent newspaper article by Sandee LaMotte of CNN gave a dire prediction. It stated that half of Americans will be obese within a decade unless major changes are made.

The prediction is based on an article recently published in the New England Journal of Medicine.  The study analyzed 26 years if Body Mass Index (BMI) data from over 6 million American adults.  The researchers concluded that by 2030, 1 in 4 Americans will have “a body mass index over 35. This means they will be more than 100 pounds overweight.”  That implies huge health and economic repercussions.

“In all 50 states, at least 35% of the population will be obese, the study found.” Hardest hit are 29 states, mostly in the Midwest and South, where the prediction is that 50% of their residents will be considered obese. Sub-populations most at risk for severe obesity include “women, non-Hispanic black adults, and low-income adults who make less than $50,000 per year.”  For adults “with less than $20,000 annual household income, severe obesity will be the most common BMI category in 44 states,” according to lead author Zachary Ward.

How has this happened?  Following are some of the factors:

  • Sugar-sweetened beverages and ultra-processed foods are more widely available
  • Food prices – “including unhealthy fast-food choices” – have fallen (when adjusted for inflation)
  • Many people have limited options for physical activity

What can be done to avoid the predictions for obesity?  Here are some ideas shared in the article:

  • Improving local public transportation systems to encourage walking instead of driving
  • Keeping public schools open on weekends and summers to provide access to gymnasiums and swimming pools
  • Increasing support for farmers’ markets to provide more access to low-cost fruits and vegetables
  • Eliminating tax deductions to businesses for advertising unhealthy foods to children

An earlier Harvard study found that “the most cost-effective solution was the tax on sugar-sweetened beverages. The study found the tax saved $30 in health care costs for every dollar spent on the program.”

As you can see from these studies, all Americans need to be aware of the problem of accelerating rates of obesity in our nation.  Perhaps a more reasonable New Year’s Resolution for you would be to avoid gaining any more weight in the coming year.  The ultimate goal is to stay healthy.  And the best ways to do that and to lose weight are….

 

EAT RIGHT,  MOVE MORE,  AND STAY WELL

Weight Loss…the elusive goal

Losing weight…the elusive goal

Ask Mr. Pedometer and Friends…..about Weight Loss and Obesity

 

Q:  Mr. Pedometer, am I the only one who repeats the same resolution for each New Year — namely, to lose weight?

A: Nope!  That very well may be the most common item on people’s lists of New Year’s Resolutions. Losing weight seems Ask Mr. Pedometer and Friends about weight loss and obesity - scale and measuring tapelike a more elusive goal as we age.  However, it is an important one.  A recent newspaper article by Sandee LaMotte of CNN gave the dire prediction that half of Americans will be obese within a decade unless major changes are made.

The prediction is based on an article recently published in the New England Journal of Medicine.  The study analyzed 26 years if Body Mass Index (BMI) data from over 6 million American adults.  The researchers concluded that by 2030, 1 in 4 Americans will have “a body mass index over 35, which means they will be more than 100 pounds overweight.”  That implies huge health and economic repercussions.

“In all 50 states, at least 35% of the population will be obese, the study found.” Hardest hit are 29 states, mostly in the Midwest and South, where the prediction is that 50% of their residents will be considered obese. Sub-populations most at risk for severe obesity include “women, non-Hispanic black adults, and low-income adults who make less than $50,000 per year.”  For adults “with less than $20,000 annual household income, severe obesity will be the most common BMI category in 44 states,” according to lead author Zachary Ward.

How has this happened?  Here are some of the factors:

  • Sugar-sweetened beverages and ultra-processed foods are more widely available
  • Food prices – “including unhealthy fast-food choices” – have fallen (when adjusted for inflation)
  • Many people have limited options for physical activity

What can be done to avoid the predictions for obesity?  Here are some ideas shared in the article:

  • Improving local public transportation systems to encourage walking instead of driving
  • Keeping public schools open on weekends and summers to provide access to gymnasiums and swimming pools
  • Increasing support for farmers’ markets to provide more access to low-cost fruits and vegetables
  • Eliminating tax deductions to businesses for advertising unhealthy foods to children

An earlier Harvard study found that “the most cost-effective solution was the tax on sugar-sweetened beverages. The study found the tax saved $30 in health care costs for every dollar spent on the program.”

As you can see from these studies, all Americans need to be aware of the problem of accelerating rates of obesity in our nation.  Perhaps a more reasonable New Year’s Resolution for you would be to avoid gaining any more weight in the coming year.  The ultimate goal is to stay healthy.  And the best ways to do that are….

EAT RIGHT,  MOVE MORE,  AND STAY WELL

Healthier Feasting during the Holidays

Healthier Feasting during the Holidays

Ask Mr. Pedometer and Friends…About Healthier Feasting

Q:  Mr. Pedometer, with winter holidays this month and next, are there any ways to make the feasting healthier?

A: You might anticipate some food indulgence between now and New Year’s Day, particularly because many families create special dishes that are enjoyed just once a year.  Pedometer.com Healthier FeastingGo ahead and sample them – with small portions.  If you are hosting a holiday feast, here are some suggestions for “lightening up holiday dishes without sacrificing tradition or taste” from Consumer Reports on Health:

  • FOR APPETIZERS, THINK FRESH – “Shrimp cocktail is festive and a better pick than fried hors d’oeuvres. Other healthy starters include spiced nuts or roasted chickpeas, pear or apple slices topped with a dollop of soft goat cheese (chevre) – which is lower in calories and fat than hard cheeses – and crudités with hummus or guacamole. If you prefer spinach or artichoke dip, use low-fat Greek yogurt in place of sour cream.”

  • CHOOSE A HEALTHIER MEAT – “Roast turkey is the healthiest option, but if family tradition calls for pork or beef, the solution is to opt for healthier cuts.” (Beef tenderloin or top sirloin roast instead of prime rib; fresh ham instead of cured ham.)

  • SPICE IT UP – “If you use garlic, onion, and herbs (such as rosemary, sage, tarragon, and thyme) in a dish, you might not need to add salt. Acidic flavors, such as lemon or lime juice, can also perk up a recipe. (Lemon and garlic go with practically any vegetable.)”
  • BE SAVVY ABOUT SIDES – “Add fiber to stuffing by replacing half the bread with whole-wheat bread – or, better yet, quinoa or another whole grain –and add nuts and extra vegetables, such as celery, carrots, and onion. Cut back on the butter and use low-sodium stock to moisten.  For mashed potatoes, use Yukon Golds, which have a buttery flavor, and try swapping mashed cauliflower for one-quarter to half of the potatoes.  Make them creamy with evaporated skim milk in place of cream or butter….Instead of salty green beans or marshmallow-topped sweet potato casserole, try roasting carrots and parsnips or Brussel sprouts and red grapes.  Drizzle with olive oil, season, and cook until tender.   This brings out the vegetables’ sweetness and cuts prep time.”
  • LIGHTEN DESSERT – “You can often reduce the amount of sugar called for in recipes for cookies, cakes, and other baked goods by 10 to 25 percent with little difference in the outcome. (To cut 10percent, subtract 5 teaspoons for every cup of sugar in the recipe.) And to add some fiber, replace 25 percent of all-purpose flour with whole-wheat flour, or half the all-purpose flour with whole-wheat white flour.  Like regular whole wheat, it contains all three parts of the grain, but it’s lighter in color, texture, and flavor.”

Even if you try only one of these suggestions, you will be making your holiday feast healthier for family, friends, and yourself.  Happy holidays!

EAT RIGHT, MOVE MORE, AND STAY WELL

How to Eat Right While Traveling

How to Eat Right While Traveling

Ask Mr. Pedometer and Friends…..about Eating Right While Traveling

Q:  Mr. Pedometer, our holiday travels will involve lots of meals in restaurants.  Do you have any advice on how to “eat right” under those conditions?

A: First of all, I wish you a safe journey, with lots of fun included. It is much harder to “eat right” when away from home.  As you probably have noticed, many restaurants serve very large portions.  If you will be staying places where you can refrigerate leftovers and microwave them for later snacking, you can ask your server for “half to go,” dividing and packaging half your meal before it reaches you, with all that temptation to clean your entire plate.

However, your travels might make it impractical to take away leftovers. Ask your travel companions if they would like to share an entree. Many restaurants will accommodate this request.

While planning your travel, plan to pack some snacks so that you won’t be extremely hungry when you sit down to your restaurant meal.  Almonds are a good choice – easy to pack and healthy, too. Raisins are another option, especially because they come in tiny boxes for those on the go.  Fruit is healthy, but sometimes a bit messier. Snacking every three hours may help you eat right and avoid filling up on bread before your meal arrives at your table in the restaurant.

Nutritionists tell us that the “ideal meal” would be a plate filled halfway Pedometer.Com Eat Right while traveling Portion Platewith fruits and/or vegetables, with the other half divided between protein (meat, poultry, fish) and starches (potatoes, rice, noodles).  Avoid fried foods as much as possible. Drink water rather than caloric soft drinks.  If you are at a restaurant buffet, take small samples of the foods you like the most.  Consider making a lighter meal out of just appetizers. You can eat right in restaurants if you plan ahead.

You may have heard me say, “You cannot exercise your way out of a poor diet.” However, do plan to “move more” even while traveling.  If traveling by car, stop at highway rest stops and walk around a bit, and do the same after restaurant meals.  You will feel better (and be a safer driver).  Traveling by airplane makes it more difficult to safely get up and move around, but it’s possible.

Save calorie splurges until you reach your destination and may want to indulge in homemade, once-a-year food specialties.

 

EAT RIGHT, MOVER MORE, BE WELL

Type 2 Diabetes Symptoms

Type 2 Diabetes Symptoms

Ask Mr. Pedometer and Friends…About Diabetes Symptoms

 

Q:  Mr. Pedometer, how is it possible that a person could have Type 2 diabetes and not be aware of it?

A: Good question, particularly since November is Diabetes Awareness Month.  Here’s what Everyday Health has to say about how Type 2 diabetes symptoms may be hard to recognize:

“Signs of diabetes include frequent urination, fatigue, and sudden weight loss….  It’s not always easy to recognize signs of Type 2 Diabetes, especially because symptoms can develop slowly — or be mistaken for something else.

“For example, increased thirst may be chalked up to a hot summer, or fatigue may be interpreted as a sign of aging or stress. This is unfortunate, as even short-term high blood sugar (hyperglycemia) diminishes your quality of life.

“’High blood sugar means that there is an accumulation of glucose in Diabetes blood Glucose testthe blood that is not reaching its given destination in the body,’ says Monet Bland, CDE, at the Joslin Diabetes Center in Boston. ‘Untreated hyperglycemia can lead to skin problems, gynecological problems, impotence, fatigue, and blurred vision.’

“And if high blood sugar stemming from diabetes persists for a long time, you may eventually develop complications, such as vision problems (diabetic retinopathy), nerve damage (diabetic neuropathy), or kidney disease (diabetic nephropathy) that cannot be completely reversed with improved blood sugar control.

“’It is important to note that often times the complications of diabetes can be worse than the diabetes itself,” Bland says.  To help prevent high blood sugar, Bland says, you can monitor your food intake by:

 

Keeping portion sizes in mind – Limit food portions and track your caloric intake to make sure you are not consuming too many calories for your energy needs.

  • Considering your diet choices – Carbohydrates have the largest effect on blood glucose, so you should track your intake and reach for complex carbs that are lower on the glycemic index, Bland says.
  • Incorporating exercise – Exercise is known to lower blood glucose.

 “Type 2 diabetes can cause a wide range of signs and symptoms, including:

  • Fatigue even when you’ve slept well
  • Dry mouth
  • Extreme thirst
  • Cloudy thinking
  • Irritability
  • Wounds that won’t heal
  • Frequent yeast infections
  • Blurry vision
  • Sleeping troubles
  • Excessive urination
  • Sexual problems
  • Sudden and unexpected weight loss

(Source: www.everydathealth.com )

 

These are good reasons why Mr. Pedometer always signs off by saying…

EAT RIGHT, MOVE MORE, AND STAY WELL

Plant Proteins are Better for Your Health

Plant Proteins are Better for Your Health

Ask Mr. Pedometer and Friends…

August 21, 2019

Q:  Mr. Pedometer, what do you think about a meatless diet?  I have heard that plant proteins are better for your health and provide nutrients lacking from our normal diets but should we eliminate meat?

A: We have all heard the warnings to eat less red meat. Many people have gone farther than that and get some or all of their protein from plant proteins because they are better for your health.  Consumer Reports on Health (CR.org/cronhealth) reports in their September edition that “only 5 percent of Americans call themselves vegetarians.”  However, more and more of people are shifting to getting at least some of our protein from plants.  Here’s why:

EVEN SMALL CHANGES HELP – “Replacing even just a few meaty meals with meatless ones Plant based protiens that are better for your health at World Walk to Wellness Blogcan lead to improvements in health, such as lower cholesterol and blood pressure levels and less fat around your middle.  (Large waistlines are associated with a higher risk of diabetes and heart disease.)  A 2016 study of 131,342 people found that trading just 3 percent of calories for an equivalent amount of plant protein resulted in a 12 percent lower risk of dying from any cause.  If plant protein replaced processed red meat – such as deli meat or hot dogs – it equated to a 34 percent lower risk of death.”

PLANTS CAN PROVIDE ADEQUATE PROTEIN – Foods like beans, nuts, and soy are the most concentrated protein sources, according to Dana Hunnes, Ph.D., senior dietitian at Ronald Reagan UCLA Medical Center in Los Angeles. “Protein is essential for keeping your muscles strong – something that becomes even more important as you get older, because we do tend to lose some muscle mass as we age,” Hunnes says.  And a 2019 study found that protein – especially from plants – helps control the low-level inflammation that increases with age and contributes to disease.  Older people should aim for at least 0.6 grams of protein per pound of body weight per day – about 90 grams for someone who weighs 150 pounds.  (Exercise is also key for maintaining muscle).”

PLANT PROTEINS PROVIDE EVEN MORE –  Fiber from plant protein “can help to lower cholesterol, regulate blood sugar, lower your risk of colorectal cancer, and prevent weight gain….Plant-based diets are also rich in potassium and antioxidants….Potassium helps to regulate blood pressure – something that becomes increasingly important with age. (More than 60 percent of people 60 and older have high blood pressure, according to the National Center for Health Statistics.)” Antioxidants may help prevent cancer, heart disease, and Alzheimer’s. “A diet rich in plant-based foods helps provide a number of important nutrients that are lacking in the typical American diet,” says Penny Kris-Etherton, Ph.D., R.D., distinguished professor of nutrition at Penn State University in University Park, Pennsylvania.

WHERE TO START? – Eliminating processed meat and limiting red meat is a good goal, the article suggests: Try to go meatless one or two days a week.    “The key is to experiment until you find healthy plant-based foods you love,” says Kris-Etherton.  “Then it won’t feel like a sacrifice to skip the meat.”

Next time you share a meal out with your vegetarian friends, why not try what they order?  You may discover that limiting red meat intake is not necessarily a burden. If you find you enjoy foods that provide plant-based proteins that are better for your health, you see timproved health at your check ups with your doctor.

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