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E12 The Mix | | SUNDAY, MAY 12, 2019 2 R theU.S. withmalaria has been in- creasing in past decades. Themedications used to prevent malaria are very effective. It’s impor- tant that you get the correct type of medication for the areawhere you are traveling and carefully follow the directions onhow to take it. Different parts of theworldhave different species ofmalaria and require differentmedications for prevention. after being bitten by an infected mosquito.Malaria can be fatal. The risk of contractingmalaria is highest for those traveling to coun- tries in sub-SaharanAfrica, followed by developing countries inOceania. In theWesternhemisphere,malaria risk is highest inHaiti and theDo- minicanRepublic. There is also a risk inmany countries of Southeast Asia, Central America andSouthAmerica. The number of people returning to a significant travel-relateddisease. Malaria is caused by a parasite that is transmitted to humans through the bites of infectedmosqui- toes. Peoplewho havemalaria usu- ally get a high fever, headache and shaking chills.Malaria symptoms typically beginwithin a fewweeks HEALTH & FITNESS By JOE GRAEDON and TERESA GRAEDON Syndicated columnists Q: I’ve heard that sun exposure might be better than pills for getting vitaminD. Howmuch time do youneed in the sunwith- out sunscreen to get a gooddose? A: A lot depends on geography, time of year, time of day and the shade of your skin. Someone with fair skin can get adequate vitaminD fromabout three weekly sessions of 15 to 20min- utes in the summertime. If you were in a northern locale, you might need twice that. People withdarker skinneedmore time in the sun tomake the same amount of vitaminD. Your dermatologist will not be happy about this concept.Most warn that any sun exposure without sunscreen is hazardous. Q: I have beenusing the pec- tin/grape-juice remedy for joint pain, and it is helping. I do have a question about the formula. If I cannot find liquidCerto, can I use the samemeasurement for pow- dered pectin? In otherwords, is a tablespoon of dry pectin the same dosage as a tablespoon of liquid Certo? A: The proper quantities of these forms of pectindiffer for making jams and jellies. Conse- quently, we suspect they also woulddiffer for this home reme- dy. It appears that 2 teaspoons of Pomona’s Universal Pectin (pow- dered)will jell approximately the same quantity of fruit as one pouch of liquidCerto. Each pouch contains 3 fluid ounces (6 tablespoons). Thismeans that one-third teaspoon of powdered pectinwould be about equivalent to a tablespoon of liquid pectin. Powdered pectindoesn’t dis- solve in juice as readily, so you may need to shake it vigorously or put it in a blender. Q: Are pecans heart-healthy? I understand that nuts are good for you, but peoplemostlymention almonds andwalnuts. I live in Texas, where pecans are themost commonnut, and they are also my favorite. Pecans are seldom included in the lists of heart- healthy nuts, whichmakesme wonder if they are less healthful. A: You’ll be happy to learn that pecans, like other tree nuts, are beneficial (Nutrition Journal, June 28, 2015). Scientists ana- lyzeddata frommore than 14,000Americans and found that peoplewho ate at least a quarter-ounce of almonds, Brazil nuts, cashews, hazelnuts,maca- damias, pecans, pine nuts, pista- chios orwalnuts dailywere lean- er, had lower blood pressure, less insulin resistance andhigher HDL (good) cholesterol. An experiment in26 over- weight people ran for 12weeks and compared a diet inwhich 15%of calories came frompe- canswith a control diet similar to what Americans usually eat (Nutrients,March11, 2018). Both regimens had the same amount of calories, fats and fiber. After amonth of a pecan-rich diet, these individuals had lower insulin resistance and less insulin in their blood. Therewere other beneficial changes, such as lower cholesterol, blood sugar and blood pressure, but these didnot reach statistical significance. The scientists concluded, “Pe- can consumption lowered the risk of cardiometabolic disease as indicated by a composite score reflecting a significant change in clinically relevantmarkers, i.e., blood lipids and glucoregula- tion.” So you can keep enjoying pecanswith a clear conscience. Can you get enough vitamin D from the sun? PEOPLE’S PHARMACY seems far away. Maybe you still can’t walk up a hill without getting out of breath, but you are walking almost every day and are able to walk farther or faster on level ground. Choose daily actions that you actually want to do. If you are trying to eat more vegetables, eat vegetables that you enjoy and are easy to prepare. If you are trying to exercise more, choose forms of activity that you enjoy and are con- venient — no joining a gym that requires you to fight traffic, espe- cially if you don’t even like going to the gym. Carrie Dennett: CarrieOnNutrition@gmail.com ; on Twitter: @CarrieDennett. Carrie Dennett, MPH, RDN, CD is a registered dietitian nutritionist at Nutrition By Carrie, and author of “Healthy For Your Life: A holistic approach to optimal wellness.” Visit her at nutritionbycarrie.com. sum— or heap — of nutritious meals you eat, the walks you take, the nights you go to bed on time becomes quite mean- ingful. The very habit of taking healthful actions, repeatedly, has value in and of itself. Here are two strategies for growing your heap: Start the day by writing down — or at least reflecting on — three things you’re grateful for and three small goals to help you move to- ward your big-picture goals. End your day by reviewing your progress, maybe thinking of one way that you could have made the day even better. This can help you focus on the posi- tive and keep your small-pic- ture progress top of mind, which is especially important when your big-picture goal adding just one more coin takes you from “not rich” to “rich.” So, one coin does mat- ter. Focusing on that growing heap instead of any one coin makes it harder to make excus- es and easier to keep moving forward rather than spinning our wheels. For example, what if tonight you don’t feel like cooking a healthful meal, and you say to yourself, “What difference does one meal make? It doesn’t matter if I pick up fast food.” Does one healthful meal make you healthier? Ten? Eleven? Eventually, you will reach the point where you feel that you are indeed healthier — and that last healthful meal you ate made the difference. While any one meal may seem meaningless, over time, the Youmight soften this by reassuring him that you and your family will attend his church on holidays and feast days. Tell him, “I wish the congregation were nicer to you, Dad. It hurts me to see anyone being unkind toward you.” Your exit might hasten his retirement. I don’t think you should pressure him. DEAR AMY: I’ve worked part time at a wonderful nonprofit for about four years. One of my co-workers recently became my manager. We’ve gone frombeing separated by a cubicle wall to sitting face to face. The bad news is, he frequently eats soup for lunch, and always at his desk. Amy, the sounds he makes, the slurping of every spoonful and then the scraping of spoon against bowl as he gets near the bottom, makes the hair on the back of my neck stand up. I don’t have the option of going some- where else to work while he eats, nor do I take lunch because I’mpart time, so I am stuck at my desk during this aural onslaught. How can I address this? — No Soup for You DEARNO SOUP: Well, you’ve hit upon my own personal bugaboo. I would rather drawmy own fingernails down a chalkboard than hear most of the sounds associated with eating. You should say to him, “I have a con- fession tomake. I can’t stand the sound of people eating. For me, it’s like some- one is sawing a trombone in half. Please, don’t take offense because I’m just going to slip these earbuds intomy ears and listen to some music while you eat. Just wave at me if you needme, OK?” Copyright 2019 Tribune Media Services Send questions to askamy@amydickinson.com Daughter of preacher hopes her father will retire because of toxic congregation TODAY: MAY 12, 2019 Rating the day: 10 is easiest, 0 is most challeng- ing. ARIES (MARCH 21-APRIL 19): Today is an 8. Physical action gets the job done. Take care of your body. Don't overextend. Nurture your health with good food, exercise and time with nature. TAURUS (APRIL 20-MAY 20): Today is a 7. Romance blossoms over the next two days. Enjoy time with people you love. Consider an outrageous idea or wild possibility. Crazy news travels fast. GEMINI (MAY 21-JUNE 20): Today is a 7. Home reno- vations and repairs satisfy. Surprising news gets your family's attention. Stifle rebellion with a delicious distraction. You can work wonders with soap and water. CANCER (JUNE 21-JULY 22): Today is an 8. Things are starting to make sense. Adapt communications to an unexpected situation. You can see what needs to change. Talk about the results you want. LEO (JULY 23-AUG. 22): Today is a 9. Your work has rising profit potential. Stay in action. Take advan- tage of an unexpected opportunity. Align your words and actions for lucrative results. VIRGO (AUG. 23-SEPT. 22): Today is a 9. Make agree- ments and promises to advance a personal goal. Use your energy to propel a practical solution. Dress for the part you want. LIBRA (SEPT. 23-OCT. 22): Today is a 6. Lay low, and take it easy. Take stock of surprising circumstanc- es, and assess your best options. An opportunity could be hiding in the details. SCORPIO (OCT. 23-NOV. 21): Today is an 8. All for one, and one for all! Adapt to changes. Connect with friends. Share resources, information and encouragement. Pull for a team victory. SAGITTARIUS (NOV. 22-DEC. 21): Today is an 8. Work takes priority. Navigate changes to your industry, profession or individual situation. List your obliga- tions and chores. Use hidden talents and resourc- es. CAPRICORN (DEC. 22-JAN. 19): Today is an 8. Plan a vacation or educational adventure. Study options and possibilities. Create your agenda, and nail down the itinerary. Schedule a fascinating explo- ration. Or just go. AQUARIUS (JAN. 20-FEB. 18): Today is an 8. Unex- pected changes could necessitate budget revi- sions. Strategize with your partner. Avoid impul- sive moves. Make agreements, and then back up your words with action. PISCES (FEB. 19-MARCH 20): Today is an 8. You can make magic with your partner if you can avoid accidental outbursts. Keep your promises. Listen to other views. Discover a nice surprise. Copyright 2019 Tribune Media Services HOROSCOPES ON NUTRITION By CARRIE DENNETT Special to The Seattle Times When your goal is to be- come healthi- er, it’s easy to think in terms of big, sweep- ing changes (like eating nothing but organic, home-cooked meals and hitting the gym every day) and big results (feeling fabu- lous, being superfit, looking 10 years younger). Images of these transitions may play in our minds in all their full-col- or, high-definition, widescreen glory — indeed, we’re often encouraged to keep this “big picture” in mind. But what about the small picture? Rome wasn’t built in a day, and neither are good nutrition, exercise, sleep and other self- care habits — forming habits (or undoing unhealthful ones) takes time and consistent effort. We don’t just step into our big-picture image like walking onto a film set; it’s your day-to-day actions that add up to lasting improve- ments in health and well-be- ing, not just lofty ideals. As Aristotle put it, “We are what we repeatedly do. Excellence then, is not an act, but a habit.” Are you familiar with the ancient “argument of the growing heap”? It’s sometimes called the “one-coin excuse,” as in: “I want to be rich. One measly coin doesn’t matter.” Sure, one coin doesn’t make you rich, but what if you add one more coin, then another, and another? Your heap will grow, and eventually you’ll reach the tipping point where When it comes to better health, small steps really can add up C OU R T N E Y P E D R O Z A / T H E S E A T T L E T I ME S , F I L E While any one walk may seem meaningless, over time that heap of walks becomes quite meaningful. Ask Amy Syndicated columnist DEAR AMY: My dad has been a preacher for 48 years, and he’s been at his current assignment for more than 20 years. My family and I attend the church that he leads, but I no longer want to because of the disrespectful way in which the members treat my parents andmy own family. My dad and I have spoken about the issues within the congregation, and I’ve mentioned retirement several times, but he sees me as his child who should al- ways support himby attending his church. I dread services because it’s pretty much guaranteed that someone will make a hateful comment tome. Now they’ve addedmy young child to the receiving end of those wounding words. I informedmy mom that I could not attend there anymore. She completely understands. My mom, my siblings and I are fed up and want our dad to retire. How can I leave the church and find a new one without hurtingmy dad’s feel- ings? How can I talkmy aging father into retiring from the pulpit? — Concerned Daughter DEAR CONCERNED: Without question, some congregations do seem to be toxic, but this treatment — certainly toward clergy and family — seems extreme. You grew up as part of your father’s flock. Naturally, he wouldmiss you on Sundays. It is unrealistic for you to imagine that you could exit without hurting his feel- ings. You should handle this by being patient, understanding, stalwart and compassionate toward him. to protectmyself? Is effective treat- ment available formalaria? A: While there is no vaccine for malaria, it is essential that you re- ceivemedication to preventmalaria before you go toTanzania. Although cases ofmalariaworldwide are decreasing,malaria continues to be Mayo Clinic News Network (TNS) DearMayoClinic: I’mplanning a three-week trip toTanzania.My doctor recommends that I take medication to preventmalaria. Is this really necessary? I thought malariawasn’t common anymore. Are there other things that I cando Malaria still poses a danger