Mountain Views News, Combined Edition Saturday, December 2, 2023

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SENIOR HAPPENINGS

DISCOVER YOUR IDEAL ASSISTED 

LIVING COMMUNITY WITH SAFE PATH 
FOR SENIORS

Are you or a loved one considering senior living? Safe Path 
for Seniors offers a FREE service to simplify your search. 
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mind during this transition.

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 Let us be your trusted partner. Call (626) 999-6913 or visit www.safepathforseniors.com for a FREE consultation. 
Begin a comfortable, fulfilling senior living journey with Safe Path for Seniors.

HAPPY BIRTHDAY! …DECEMBER BIRTHDAYS*

Maria Decker, Nancy Dorn, Prudence Levine Pat Karamitros, Joan 
Hufnagel, Mary Alice Cervera, Carol Horejsi, Shirley Anhalt, Helen Reese, 
Levon Yapoujian, Toni Buckner, Lottie Bugl, Sheila Wohler, Nan Murphy, 
Eleanor Hensel, Sylvia Curl, Elizabeth Levie, Gayle Licher, Cindy Barran, 
and Melissa Stute, Sheila Woehler. * To add your name to this distinguished 
list, please call the paper at 626.355.2737. YEAR of birth not required


SENIOR CLUB Every Saturday at Noon Hart Park House

Open to all seniors 50+ Fun - Games - And More! Call Mark at 626-355-3951 


HOW TO EASE THE WINTER BLUES

Dear Savvy Senior:

What can you tell me about seasonal affective disorder? 
I’ve always disliked winter, but since I retired 
and am home a lot more, the gray, cold winter 
months make me feel really blue. Sad Sam

Dear Sam:

If you get depressed in the winter but feel better in 
spring and summer, you may indeed have seasonal 
affective disorder, or SAD, a wintertime depression 
that affects roughly 5 percent of Americans.

In most cases, SAD is related to the loss of sunlight 
in the winter months. Reduced sunlight can upset 
natural sleep-wake cycles and other circadian 
rhythms that can affect the body. It can also cause a 
drop in the brain chemical serotonin, which affects 
mood, and can increase the levels of the hormone 
melatonin, which can make you feel more tired and 
lethargic.

If you think you may have SAD, a trip to your doctor’s 
office is the best way to diagnose it or you can 
take a SAD “self-assessment” test at the Center for 
Environmental Therapeutics website at CET.org/
assessments. If you find that you have SAD, here 
are several treatment options and remedies that can 
help.

Light therapy: The most effective treatment for 
SAD is sitting in front of a specialized light therapy 
box for 20 to 30 minutes a day, within the first hour 
of waking up in the morning. Light therapy mimics 
outdoor light to cause a change in brain chemicals 
linked to mood.

While you can buy a light box without a prescription, 
it’s best to use it under the guidance of a health 
care provider and follow the manufacturer’s guidelines. 
Most health insurance plans do not cover the 
cost.

The best light therapy lamps provide 10,000 lux of 
illumination, many times stronger than typical indoor 
light, and have a diffuser screen that filters out 
ultraviolet rays and projects downward toward the 
eyes.

Some top-rated light therapy products include the 
Carex Day-Light Classic Plus Bright Lamp ($145); 
Northern Light Technology Boxelite-OS ($205); 
and the budget friendly Verilux HappyLight Luxe 
($70), all of which are available at Amazon.com.

Cognitive behavioral therapy: Even though SAD is 
considered to be a biological problem, identifying 
and changing thought and behavior patterns can 
help alleviate symptoms too. To help you with this, 
choose a therapist who specializes in cognitive behavioral 
therapy and who has experience in treating 
SAD. To locate someone in your area, Psychology 
Today offers a search tool at PsychologyToday.com/
us/therapists/cognitive-behavioral-cbt.

Antidepressants: Some people with SAD benefit 
from antidepressant treatments too. Some proven 
medications to ask your doctor about are selective 
serotonin reuptake inhibitors (SSRIs) and the extended-
release antidepressant bupropion.

 But keep in mind that it may take several weeks to 
notice full benefits from an antidepressant. In addition, 
you may have to try different medications 
before you find one that works well for you and has 
the fewest side effects.

Lifestyle remedies: Some other things you can do to 
help alleviate your SAD symptoms include making 
your environment sunnier and brighter. So, open 
up your blinds, sit closer to bright windows and get 
outside as much as you can. Even on cold or cloudy 
days, outdoor light can help, especially if you spend 
some time outside within two hours of getting up in 
the morning.

 Moderate exercise such as walking, swimming, 
yoga and even tai chi can also help alleviate SAD 
symptoms, as can social activities.

Send your senior questions to: Savvy Senior, P.O. Box 
5443, Norman, OK 73070, or visit SavvySenior.org. Jim 
Miller is a contributor to the NBC Today show and author 
of “The Savvy Senior” book.


BURNING MORE CALORIES OVER 
THE HOLIDAYS! by Michele Silence

Michele Silence, M.A. is a 37-year certified fitness professional 
who offers semi-private/virtual fitness classes 
and a weight management support group. If you have 
questions or ideas for this column 

Contact Michele at michele@kid-fit.com. 

Visit her Facebook page at: michelesfitness.


The end of the year is approaching and with all 
the festivities, get togethers and events you may 
find yourself either worn out, stressed out or both. 
Whether you’re rushing around to get things done 
or spending more time doing sedentary things 
there’s an even bigger need for balance. Balance 
your daily activity choices so that you’re still getting 
enough exercise and don’t do things that require 
you to sit for long periods of time. Check out 
the following lists of activities along with the calories 
that they each burn. See if you can limit your 
passive choices to 25% of your day. That means for 
every hour of sitting/sleeping/reading/tv you need 
to aim for 3 hours of more active movement. 

ACTIVE CHOICES:

Shopping: 150-250 calories/hour

Walking: 240-350 calories/hour

Running/jogging: 600-850 calories/hour

Cycling: 400-600 calories/hour

Swimming: 400-700 calories/hour

Jumping rope: 600-1000 calories/hour

Dancing: 300-600 calories/hour

Yoga: 200-450 calories/hour

Strength (weights) 

 training: 200-400 calories/hour

Hiking: 400-550 calories/hour

Pilates: 300-450 calories/hour

Shoveling snow: 400-600 calories/hour

Building Snowmen 

 or Forts: 200-300 calories/hour

Ice Skating: 250-500 calories/hour

Skiing (Downhill): 400-600 calories/hour

Skiing (Cross-Country): 500-700 calories/hour

Snowshoeing: 400-600 calories/hour

Sledding/Tobogganing: 300-450 calories/hour

PASSIVE CHOICES:

Meditation: 30-50 calories/hour

Meetings/Seminars 

 (sitting): 50-80 calories/hour

Knitting/Crocheting: 50-100 calories/hour

Sleeping: 50-100 calories/hour

Watching TV or movie: 50-100 calories/hour

Reading: 50-100 calories/hour

Cooking (standing, 

 light activity): 100-150 calories/hour

Playing an instrument: 100-150 calories/hour

Playing video, card or 

 board games: 60-80 calories/hour

Using the computer: 50-80 calories/hour

Sitting and talking: 60-80 calories/hour

Driving: 50-100 calories/hour

Desk work (sitting): 50-80 calories/hour

Why the large range of calories for each of the above 
movements? Several individual factors can make a 
big difference on how many calories a person burns 
during exercise or daily activities. You could be on 
the high end or low end depending upon:

• Body Weight: Heavier individuals tend to 
burn more calories because it takes more energy 
to move their bodies.

• Metabolism: Basal metabolic rate (BMR) 
varies among individuals. Those with higher 
metabolic rates may burn more calories even at 
rest. 

• Age: Metabolism tends to slow down with 
age, which can impact calorie expenditure.

• Muscle Mass: Muscle burns more calories 
at rest than fat. Those with higher muscle mass 
generally have a higher calorie burn. If you already 
workout regularly you’re probably on the 
higher end of the range. If you sit a lot, most 
likely the lower end.

• Fitness Level: Fit individuals might burn 
fewer calories doing the same exercise because 
their bodies have adapted to be more efficient.

• Intensity: Higher intensity activities generally 
burn more calories in a shorter time.

• Duration: Longer durations of activity typically 
result in more calories burned.

• Gender: Men tend to burn more calories 
than women due to typically higher muscle 
mass and different body compositions.

• Technique/Form: Proper form in exercises 
can affect the efficiency of movement, impacting 
calorie burn.

• Environmental Factors: Temperature, humidity, 
altitude, etc., can impact the energy required 
for an activity.

• Health Conditions: Certain health conditions 
or medications might affect metabolism 
and calorie expenditure.

If you’ve found that your day consists of mostly 
passive activities, no worries. Just start introducing 
more strenuous physical activity into your day. 
Take it week by week, adding something more active 
each week until you’ve reached the point where 
the majority of your day is active. You’ll feel better, 
look better and have a better mental outlook. 
Something we all need during this busy time of 
year.

If you need help getting started with some simple 
fitness activities, contact me at my Facebook page 
for help.


OUT TO PASTOR 

A Weekly Religion Column by Rev. James Snyder

AIN'T NOTHING BETTER THAN A P&J SANDWICH

I'm not sure what happened to my 
closely guarded diet during these 
recent holidays, but I won't ask. 
The Gracious Mistress of the Parsonage 
has been so busy cooking and preparing 
food that she didn't have time to oversee my diet.

I love it when a plan comes together.

As usual, I used this time for my benefit and delighted 
myself with all the food. And believe me, 
the food was delicious. One thing I like about 
holiday eating is that you can always go for seconds 
and if careful, thirds.

As the family is around the table and the chatter 
continues, I can sneak another portion of that 
delicious turkey. There is no way I can have too 
much turkey. From one turkey to another, I can 
only say, "Gobble, gobble, gobble."

Another benefit of these holiday meals is the leftovers. 
Sometimes, it has been my experience that 
leftovers are more delicious than the original. I'm 
unsure if it's The Gracious Mistress of the Parsonage's 
culinary skill or just the quality of the food. 
The second time around is a winner. The third 
time around is not too bad, either.

In our house, the planning of the holiday meals 
begins in late summer. Our shelves are stocked 
with all kinds of food for the holidays. We have a 
special refrigerator in the garage stuffed with all 
sorts of things for the holiday.

If I had to choose which food I enjoyed the most 
during these holidays, I would be in trouble. Or 
maybe I could say, like my uncle used to say, "It's 
what I'm eating at the time."

I must say that the pie selection is right up at the 
top of the best part of the meal. There were all 
kinds of pies: pumpkin pie, apple pie, lemon meringue 
pie, and those were just the pies I saw and 
ate. My plan is, if I eat only one slice at a time, I 
may not be caught.

I ended the holiday season well stuffed with some 
delicious food. No complaints from this side of 
the Parsonage.

The week following our Thanksgiving dinner, 
The Gracious Mistress of the Parsonage and I sat 
in the living room relaxing. I looked at her and 
said, "When is our next Thanksgiving dinner?"

Looking at me with one of her looks, she said, 
"When I find the next turkey." And then she stared 
at me until I was just slightly uncomfortable.

About a week after our Thanksgiving dinner, The 
Gracious Mistress of the Parsonage planned to 
spend the day shopping for Christmas presents. I 
was instructed to get my lunch for that day.

I don't mind getting my lunch as long as she 
doesn't know the ingredients of my lunch. But 
how can you compete with all that food in our 
refrigerator this time of the year?

When lunchtime came, I opened the refrigerator 
and looked at all the delicious food. I was trying 
to figure out which I would pick first. No matter 
which one I choose, it would definitely be 
delicious.

Then I had one of those "Whaaaat" moments. 
I saw something in the refrigerator I had not 
thought about for a long time. I had all the 
Thanksgiving food in the refrigerator, and in the 
corner was a jar of grape jelly. I haven't seen that 
jar in a long time, and I'm not quite sure why I 
happened to see it now.

I knew the cupboard beside the refrigerator had 
several jars of peanut butter. What came to me at 
that moment was a P&J Sandwich. For those under 
50, that is a Peanut Butter and Jelly Sandwich.

Suddenly, my tongue began wagging in culinary 
anticipation. There ain't nothing better in this 
whole wide world than a P&J sandwich. As a kid, 
that was my favorite lunch I took to school every 
day. And it doesn't matter what the jelly is, grape, 
strawberry, blueberry, it's all rather delicious.

Looking behind me to ensure the way was clear 
and that The Gracious Mistress of the Parsonage 
had not come home early, I set out to fix my favorite 
sandwich.

Don't get me wrong here; turkey is a wonderful 
sandwich. But it doesn't compete with this P&J 
sandwich I was about to indulge in.

I don't know who invented peanut butter, but they 
have greatly served humanity. Then, adding jelly 
to peanut butter sandwiches is another brilliant 
accomplishment.

Quickly, I put together my P&J sandwich, got a 
fresh cup of coffee, and then went to the kitchen 
table to celebrate my lunch. After finishing that 
sandwich, I was very much tempted to go for 
sandwich number two. What would be wrong 
with that?

If The Gracious Mistress of the Parsonage knows 
what I had for lunch, how would I explain it to 
her? Keeping it a secret is my number one agenda.

Munching on my P&J sandwich, I remembered 
what David said. "Delight thyself also in the 
LORD; and he shall give thee the desires of thine 
heart" (Psalm 37:4).

I love food, but my greatest joy is in the Lord. As 
I focus on Him in my daily activities, I begin to 
understand the important desires of my heart. It's 
amazing how God surprised me with something 
that really made my life happy. The finer things 
in life aren't everything. Sometimes it's the simple 
things that make me truly happy.

Mountain Views News 80 W Sierra Madre Blvd. No. 327 Sierra Madre, Ca. 91024 Office: 626.355.2737 Fax: 626.609.3285 Email: editor@mtnviewsnews.com Website: www.mtnviewsnews.com