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An app a day... How your smartphone couldimprove your healthPAGE 5

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The Fastest Way to Fitness

L ife gets busy and we're all in a hurry, so get the most out of your workout time with high-intensity interval training. That means pushing yourself with short, intense bursts of activity (typically 30 seconds to several minutes) and alternating

these bursts with longer periods of less-intense recovery periods.Interval training has become more popular in recent years, and

there are many ways to practice it. You could sprint, cycle or row hard followed by push-ups, sit-ups or rest. The number of intervals also varies from one period of high intensity per workout to multiple per workout and several workouts per week.

Possible benefits include amplified weight loss and cardiovascular health than is associated with normal aerobic exercise. In other words, you’ll get a more intense workout and get out of the gym in less time. Talk to your doctor about the possible benefits and risks before you push yourself on a run or in a spin class.

Where to Get CareYou can skip the emergency room if your illness or injury is not life threatening. Urgent care centers offer a faster (and often cheaper) alternative when you need medical attention.

But what does “urgent” mean as opposed to “emergency”? Go to the ER for these conditions: chest pain, difficulty breathing, severe bleeding or head trauma, loss of consciousness, sudden vision loss or anything else life-threatening.

Keep in mind that ERs take

patients in order of severity, so there’s little point in seeking care for flu symptoms there. You could be tying up valuable resources for others in greater need.

Urgent care centers or walk-in clinics are equipped to handle broken bones, sprains and strains, flu and colds, minor allergic reactions, rashes, ear infections and mild asthma.

If you’re not sure where to go, try calling your doctor’s office or the urgent care center nearest you.

1 in 10Adult Americans who report

having depression, according to the Centers for Disease Control

and Prevention.

20%The percentage of teenagers

who suffer from depression at some point before adulthood. But

depression can happen at any age.

70%Depression occurs 70 percent more

frequently in women than in men.

1-800-LIFENETNew York City residents can

call 1-800-LIFENET for support. It's a free, confidential help line

that’s always open. Trained staff can direct you to

mental health and substance abuse services.

HEALTH, BY THE NUMBERS: DEPRESSION

Spring allergies and colds present similar symptoms. But here are a few clues to tell the difference.

SIGNS OF ALLERGIESDo you have a runny nose with clear discharge, a stuffed nose and violent sneezing, wheezing or coughing? If yes, then signs point to allergies. Other symptoms include watery or itchy eyes,

What’s Up, Doc?Have you seen your doctor this year? If not, it’s time to get an appointment on the books. Even if you feel fine, an annual checkup offers three important benefits: -

-

- It lets your doctor perform standard screenings to check for serious illnesses like diabetes, heart disease and cancer.

If you have a chronic condition (such as heart disease, asthma, COPD or diabetes) checkups take on added

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Giving Is Good (For You)Giving back makes you feel good and can even boost your health. And you don’t need unlimited time or resources to make a differ-ence. Here are three things you can do in short order.

1Donate your old cell phone. The National Committee for Domestic

Violence recycles or refurbishes old phones to help victims call 911 in an emergency. In New York, you can also donate cell phones at any Verizon Wireless store.

2Clean your closet. Will you be buying a new winter coat this

year? Then donate the old one today. Likewise, drop off old children’s clothes to a nearby collection site, charity or church.

3Click for charity. Check out www.goodshop.com. You choose a

cause, shop online at major retailers and a percentage of your purchase goes to charity at no cost to you.

Spring allergies and colds present similar symptoms. But here are a few clues to tell the difference.

SignS of AllergieSDo you have a runny nose with clear discharge, a stuffed nose and violent sneezing, wheezing or coughing? If yes, then signs point to allergies. Other symptoms include watery or itchy eyes,

abnormal body temperature and problems that appear when you’ve been outdoors. Seasonal allergies will last for more than a week.

There’s no set cure for allergies, but medicine can help you feel better. Discuss treatment with your doctor.

SignS of A ColdDo you have a runny nose with yellow

discharge, aches and pains and a sore and scratchy throat? If yes, signs point to a cold. Other symptoms include coughing, a fever and recent exposure to a sick person. A cold will usually clear up in about a week.

There’s no cure for a cold, but rest up and get plenty of fluids. Over-the-counter meds can ease symptoms. If a cold just won’t quit, consider seeing your doctor.

What’s Up, Doc?Have you seen your doctor this year? If not, it’s time to get an appointment on the books. Even if you feel fine, an annual checkup offers three important benefits: - It gets you thinking about your

overall wellness and how you can improve.

- It helps you build a good relationship with your provider.

- It lets your doctor perform standard screenings to check for serious illnesses like diabetes, heart disease and cancer.

If you have a chronic condition (such as heart disease, asthma, COPD or diabetes) checkups take on added

importance since those diseases call for constant management.

Once you’ve set your appointment, prepare by writing down any problems or pain you have. Make a note of any new diseases in your family. Also, bring a list of all medications you take, including vitamins. Ask if you’re due for any blood work or cancer screenings. If you have a chronic condition, ask how you can better manage it and what resources are available.

If you need a doctor, search our website: www.metroplus.org/member-services/find-a-doctor-provider.

Ah-choo! Is It a Cold or Seasonal Allergies?

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Depression Takes a Toll

Depression can affect how you function at work, how you interact with loved ones and even how you sleep. It’s

serious, but it’s also treatable.

SPOT THE SIGNSWe know that occasionally feeling sad and stressed is a part of life. However, it’s not natural when those feelings take over your life. Common signs of depression include:- Feeling sad for a number of weeks.- Avoiding things that you

used to enjoy.- Having trouble sleeping or

getting too much sleep.- Swings in appetite or weight.- Having problems with

concentration, memory and decision-making.

- Prolonged feelings of hopelessness or guilt.

- Thoughts of suicide.

Do you see these signs in yourself or a loved one? Then it’s time to take the next step and seek help from a health care professional.

ROAD TO RECOVERYStart with your primary care provider. He or she can help rule out other possibilities and refer you to a specialist, if needed. There are two main courses of treatment for depression: antidepressant medicine or psychotherapy (aka talk therapy).

There are many types of medicine. It might take time to find the right one and the right dosage to treat your depression. The medicine also needs to build up in your body, so it could take two to four weeks to experience results. If you take antidepressants, be aware of the specific side effects.

Therapy helps you cope with depression and change thought patterns that can lead to depression. Therapy could take eight to 10 weeks for full effect, but sometimes therapy can help right away.

Anyone can suffer from depression—regardless of age or background. With the right treatment, you can recover and feel even better than before.

An App

Health apps can help you track your caloric intake, sleep and more in real time. There are many

smartphone apps to choose from, but here are a few of the most helpful and affordable.

This fitness app allows you to track your runs, walks or bike rides using your phone’s GPS system. You can track your progress over time and connect to friends. The app also provides coaching as you walk and gives audible updates on your pace, time and distance.

This app contains 5-minute fitness videos that can quickly take you through workouts focused on your abs, core or general flexibility. The videos are modern and the interface is user-friendly. This app allows you to squeeze in a workout wherever you are.

If sadness is taking over your life, get help. Learn more at www.metroplus.org/healthy-living/health-information, then click “Mental Health.”

TAKE PAIN MEDS SAFELY If you’ve had surgery or suffer from severe chronic pain, your doctor may prescribe strong opioid painkillers. This class of drugs attaches to pain receptors in the brain, spine or gastrointestinal tract. While they may be effective, opioids can also be dangerous and addictive.

If you are taking opioids, follow this advice from the U.S. Food and Drug Administration:

1) Talk to your doctor. Report if you’ve had issues with substance abuse. The doctor will monitor your use of these drugs and help you get off them as soon as possible.

2) Follow directions. Taking too many could cause respiratory problems or death. Do not crush or break pills. The medicine should not be absorbed too quickly.

3) Don’t mix meds. Do not mix opioids with alcohol, antihistamines, barbiturates or benzodiazepines.

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Start with your primary care provider. He or she can help rule out other possibilities and refer you to a specialist, if needed. There are two main courses of treatment for depression: antidepressant medicine or psychotherapy (aka talk therapy).

There are many types of medicine. It might take time to find the right one and the right dosage to treat your depression. The medicine also needs to build up in your body, so it could take two to four weeks to experience results. If you take antidepressants, be aware of the specific side effects.

Therapy helps you cope with depression and change thought patterns that can lead to depression. Therapy could take eight to 10 weeks for full effect, but sometimes therapy can help right away.

Anyone can suffer from depression—regardless of age or background. With the right treatment, you can recover and feel even better than before.

An App a Day

Health apps can help you track your caloric intake, sleep and more in real time. There are many

smartphone apps to choose from, but here are a few of the most helpful and affordable.

runKeeper(Free; Android and iPhone)

This fitness app allows you to track your runs, walks or bike rides using your phone’s GPS system. You can track your progress over time and connect to friends. The app also provides coaching as you walk and gives audible updates on your pace, time and distance.

Hot5(Free; iPhone)

This app contains 5-minute fitness videos that can quickly take you through workouts focused on your abs, core or general flexibility. The videos are modern and the interface is user-friendly. This app allows you to squeeze in a workout wherever you are.

SleepBot(Free; Android and iPhone)

Curious what happens after you fall asleep? This app tracks your movements and noises and lets you know the quality of your sleep the next morning. Trend graphs allow you to track sleep quality over time. The app also gives tips for the most restorative sleep—it will even remind you to go to bed.

Calorie Counter—My fitness Pal(Free; Android and iPhone)

This calorie counter and exercise tracker lets you log what you’re taking in and what you’re burning off. It can estimate calories in meals and give you a daily nutritional summary with all the major nutrients you’ve consumed.

LOOKING FOR HEALTH INFORMATION ONLINE? Visit www.metroplus.org for health information and resources.

maKe WalKING WOrK FOr yOu You’ve downloaded the app to log your walking route and track calories burned. Now, you just need to get walking!

First, make walking a habit—and it’s oK to start small. If you haven’t worked out in a while, talk to your doctor before setting your course.

You’ll want to aim for 30 minutes of brisk walking a day. But you can break that up into smaller chunks, so if it takes you 10 minutes to walk to and from work, you’re well on your way.

once walking is a habit, set a greater goal of 10,000 steps per day. Wear a pedometer or track your progress on an app. Work up to doing this fi ve times a week.

Get a coworker or friend to set similar goals and keep each other honest. Find a lunch hour when you can walk together. As you get walking, you’ll notice better physical stamina, improved concentration and weight loss. Sounds like time well spent, right?

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Your Child’s Health: A Closer LookA happy and healthy childhood: It’s what all parents want for their child. Well, on-time vaccines and regular checkups can set your child on that healthy path. Here are answers to some common questions.

QAWe’re a healthy nation,

but children still need all required vaccines. Vaccines protect your child and prevent the spread of diseases such as whooping cough, polio, measles and many others. Vaccines start shortly after birth and continue into the teenage years. The pediatrician has a chart to track childhood vaccinations. You can also find it on our website. Ask what vaccines are needed at each doctor’s visit.

QAYes. Vaccines have

minor side effects, such as discomfort at the injection site. But all vaccines have been studied and are regulated by the Food and Address specific concerns with your doctor, but know that the risk of vaccinating your child is real.

Four outdoor allergens and how to avoid them.

A fter a long winter, spring is finally here! It’s a wonderful time for most of us in New York. But

for the millions who suffer from seasonal allergies, springtime can be downright unbearable.

What allergens lurk outside your door this season? Here are some common culprits.

1. pLANT-bAsED ALLErGENs: Tree, grass and weed pollen can travel for miles, hang in the air and attach to clothing and practically anything else. Check the daily pollen count in the New York City area and make adjustments. Close windows on breezy days or when pollen is high. Change clothing when you get home and take a shower to limit pollen in your home. Avoid being outside

during the worst of it. (Pollen counts tend to peak in the morning.)

2. buG bITEs: The sting from even the tiniest bug can lead to big trouble for those who are allergic. Avoid this trigger by staying away from open garbage cans and covering food and drinks when outdoors. Wear long sleeves and pants whenever possible. Avoid wearing sandals and don’t walk barefoot outside. Those who are highly allergic should carry their epinephrine with them at all times.

3. CErTAIN FooDs: If you have a food allergy, be extra careful at picnics and barbecues, where you can be exposed to allergens in sauces and salads, or by cross-contamination. Bring your own dish,

use condiment packets and carry your prescribed allergy medicine.

If you notice that you get itchy and sniffle and sneeze after eating certain raw fruits, you may have oral allergy syndrome. The condition affects about one-third of seasonal allergy sufferers and happens when the immune system is already compromised. For example, if tree pollen bothers you, foods like apples, cherries, pears, apricots, kiwis, hazelnuts and walnuts could bother you as well.

4. smokE AND poLLuTIoN: Smoke from cigarettes, barbecues or pollution from car exhaust can trigger allergies or an asthma attack for those with the condition. Avoid these triggers so you can breathe easy this season.

Trigger points

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Your Child’s Health: A Closer LookA happy and healthy childhood: It’s what all parents want for their child. Well, on-time vaccines and regular checkups can set your child on that healthy path. Here are answers to some common questions.

Q “ Why do kids need vaccines and when do they get them?”

AWe’re a healthy nation, but children still need all

required vaccines. Vaccines protect your child and prevent the spread of diseases such as whooping cough, polio, measles and many others. Vaccines start shortly after birth and continue into the teenage years. The pediatrician has a chart to track childhood vaccinations. You can also find it on our website. Ask what vaccines are needed at each doctor’s visit.

Q “ These vaccines are safe, right?”

AYes. Vaccines have minor side effects,

such as discomfort at the injection site. But all vaccines have been studied and are regulated by the Food and drug Administration. Address specific concerns with your doctor, but know that the risk of not vaccinating your child is real.

Q “ What does the doctor look for during my child’s checkup?”

AYour child is growing fast. The doctor will monitor those

changes by taking note of height, weight, major developmental milestones, vision, hearing and overall health. The doctor will administer any needed vaccines. These visits give you a chance to ask questions, so take advantage of the time with the doctor.

Q “ How often does my child need to see the doctor?”

A Just like vaccines, checkups start shortly after birth. The

first in-office visit happens just a few days after bringing your baby home from the hospital. Then you’ll see the doctor about six more times before your child’s 1st birthday. Visits are spaced out a bit until age 3. After that, your child will just need an annual checkup each year through adulthood.

use condiment packets and carry your prescribed allergy medicine.

If you notice that you get itchy and sniffle and sneeze after eating certain raw fruits, you may have oral allergy syndrome. The condition affects about one-third of seasonal allergy sufferers and happens when the immune system is already compromised. For example, if tree pollen bothers you, foods like apples, cherries, pears, apricots, kiwis, hazelnuts and walnuts could bother you as well.

Smoke from cigarettes, barbecues or pollution from car exhaust can trigger allergies or an asthma attack for those with the condition. Avoid these triggers so you can breathe easy this season.

Vaccines protect your child from serious diseases like whooping cough, polio and measles.

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Published by McMurry/TMG, LLC. © 2014. All rights reserved. No material may be reproduced in whole or in part from this publication without the express written permission of the publisher. The information in this publication is intended to complement—not take the place of—the recommendations of your health care provider. Consult your physician before making major changes in your lifestyle or health care regimen. McMurry/TMG makes no endorsements or warranties regarding any of the products and services included in this publication or its articles.

Make More Meals meatless

H ave you heard of Meatless Mondays? It’s the health movement meant to help people go meat-free one

day a week. Whether it’s a meatless routine or a meatless meal, cutting back now and then will trim the fat

and calories in your family’s diet.It’s easier than it sounds. Try

upping the vegetables and add-ing beans to some of your favorite dishes. A vegetarian chili can be just as satisfying as the common meat dish. Try a soy burger or mock

chicken patty, which contains plenty of protein but without most of the fat and calories found in meat.

Try the recipe for vegetarian sauce above. For more recipes and advice, visit www.nutrition.gov and type “vegetarian” in the search field.

Vegetarian spaghetti sauceServes 6.

INGrEDIENTs:- 2 Tbsp. olive oil- 2 small onions, chopped- 3 cloves garlic, chopped- 1¼ c. zucchini, sliced- 1 Tbsp. oregano, dried- 1 Tbsp. basil, dried- 1 8-oz. can tomato sauce- 1 6-oz. can tomato paste

(low sodium if possible)- 2 medium tomatoes, chopped- 1 c. water

DIrECTIoNs:In a medium skillet, heat oil. Sauté onions, garlic and zucchini in oil for 5 minutes on medium heat.

Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

NuTrITIoN INFormATIoN pEr sErVING:Calories: 105; Total Fat: 5 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 479 mg; Protein: 3 g;Carbohydrate: 15 g; Calcium: 49 mg; Magnesium: 35 mg; Potassium: 686 mg; Fiber: 4 g

Source: www.nhlbi.nih.gov/health/public/heart/hbp/dash/recipes.html

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