- Men's Health, Weight Loss, Women's HealthGeneral Page Tier 3BlogThe majority of our decisions about what to eat are on autopilot and often happen without us even thinking about them. Did you know that when you decide to change your diet, over 200 food-related decisions per day are impacted? From eating out to grocery shopping, all of these decisions are well rehearsed. On average, a grocery store will carry over 39,000 different items. Though variety is considered the ‘spice of life,’ the vast amount of food variety plays a role in overconsumption in our society. Research on food variety and its effects is emerging. In one interesting experiment done with M&M’s candy, researchers wanted to see what would happen if they gave moviegoers more color choices. They found that those who were given 10 different colors ate 43 percent more than those given the same amount of M&M’s in seven colors. READ MORE: What’s for dinner? New school year brings new pace of life You make fewer decisions over the course of the day when you automate your healthy choices , which helps you make it easier to choose healthier options. One way to eat healthier is to automate by meal planning. Too often, we let convenience, busy schedules and mindless eating derail our best intentions. Willpower is a resource that gets used up as the day goes on. The more decisions you have to make, the less willpower you have by the end of the day. If you automate your healthy choices, you make fewer decisions over the course of the day, which makes it easier to choose healthier options later in the day – a prime time for overdoing it. You are ahead of the game because you can choose something automatically instead of trying to use willpower. Here is a helpful guideline on how to automate by meal prepping: Eat the same breakfast and lunch every day. At least the template should be similar – a protein, fruit, vegetable and milk or starch. For breakfast, you could have oatmeal with fruit or a veggie omelet and fruit. For lunch, you could warm up some soup or a sandwich and pair it with some fruit. Alternatively, you could have some leftover chicken and green vegetables with seasonal fruit. You can mix things up at dinner and use the remaining willpower. Make meal planning and grocery shopping a given. Pick a block of time for planning your meals (perhaps in the car when commuting or transporting kids to activities) and then make your grocery list. Try to shop and prepare meals about the same time every week so it becomes part of your routine. Prep food ahead of time. Sundays are usually down days, which leaves time to tackle the preparation. If you really dislike cooking or prepping, consider purchasing prepared foods that fill the bill, such as already cooked chicken breast or various vegetable salads. Freeze meals. While prepping on Sundays, also pull out the crock-pot and make chili, a hearty soup, spaghetti sauce, lentil stew, etc. This will help you freeze and fill any unexpected gaps. Find foods you enjoy and that fit in the five food groups to slowly build a repertoire of satisfying meals. The effort in the beginning will be more time consuming, but the payoff will be worth the effort and repetition leads to balanced, healthy meals. Enjoy! Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555. Originally published July 8, 2019. Last updated Sept. 16, 2025.0
- Orthopedics, Weight Loss, Women's Health, WellnessGeneral Page Tier 3BlogStrength training exercises are key to burning calories, increasing metabolism and preventing injury. But you don’t need a gym membership or equipment for a proper strength routine. You can try these five exercises at home. Push-up Make sure your hands are shoulder-width apart. Angle your hands against the ground in whichever way feels most comfortable. Keep yourself straight. Think of your entire body as a straight line from your shoulders to your feet, and don’t stick your behind in the air. If you have trouble pushing yourself up, clench your glutes, abs or both. Your strength doesn’t have to come entirely from your arms. For a modified version, position your knees on the ground. Squat Spread your feet slightly wider than your hips. Point your toes slightly outward. Keep the weight on your heels and the balls of your feet. As you squat downward, push your behind and hips backwards. Think of it less about bending your knees and more about pushing your body backwards, similar to how you sit down in a chair. Make sure your hips go even with or lower than your knees. Otherwise, you won’t feel the full benefit of the exercise. Plank Forearm planks are more common and slightly easier than extended arm planks. For the forearm version, place your elbows on the ground at shoulder-width, and use the muscles in your abdomen to keep your body elevated parallel to the ground for as long as you can. For a slightly more difficult variation of the plank, extend your arms and keep your body in a straight line for as long as possible. For a modified version, position your knees on the ground. Tricep dip Find a chair or coffee table that is about the same height off the ground as your knees. Place your hands on the edge of the surface and slide yourself forward, keeping your arms straight and your body close to the chair. Lower your body until almost sitting on the floor and make sure your arms — not your legs — support your weight. Repeat as many times as you can. Originally published Dec. 5, 2016. Last updated Oct. 11, 2019.0
- Orthopedics, Weight Loss, Women's Health, WellnessGeneral Page Tier 3BlogFrom Zumba® to barre to breakdancing, the fitness industry has seen a growing trend in dance fitness. Whatever dance fitness trend you choose, you can lose or maintain weight, become more active and have tons of fun with this type of exercise. But dance fitness can also cause injury if you aren’t careful. Problems like shin splints, knee pain, back strains and ankle sprains can take the spring out of your step. The good news: You can take steps to prevent injuries with these tips, says Apryl Riggins, physical therapist at AAMG Physical Therapy. GO EASY. “Always start slow. Try one class, or even half of a class, and see how your body responds,” Apryl says. “Injuries don’t typically occur from a single movement or class. Injuries more often occur as a result of repetitive movements over several days or weeks, and especially when you’re tired.” If you experience pain or fatigue, take a day or two off, make sure you’re pain-free, then resume your dance class to make sure you’re comfortable. WARM UP WISELY. Warm-ups should include a cardio component. Start with gentle arm and leg movements for five to 10 minutes, gradually picking up your pace. Once your muscles are warm, try some dynamic stretches, such as high knees, butt kicks or leg swings. COOL DOWN CORRECTLY. Slow your dance movements for five to 10 minutes. Then stretch your body, including your arms and legs, holding each stretch for 30 seconds to one minute. MIX THINGS UP. Try cross-training, or doing more than one form of exercise. Doing other types of exercise in addition to dance works different muscle groups. Cross-training can help you avoid overuse injuries. “Pilates and yoga are excellent additions to dance training,” says Apryl. “They focus on core strengthening and stabilization of your abdominal, pelvic and back muscles, which helps prevent injury.” TREAT YOURSELF RIGHT. “General muscle soreness is normal after a workout, but sharp pain is not,” Apryl says. “If you experience intense pain, talk to your doctor.” Conditioning and physical therapy can help relieve pain and prevent injuries from returning. For more information, call 443-481-1140 or visit AAMGPhysicalTherapy.com. Author Apryl Riggins is a physical therapist at AAMG Physical Therapy. Originally published Feb. 15, 2017. Last updated Jan. 7, 2019.0
- News & Press ReleasesGeneral Page Tier 3BlogAnne Arundel Medical Center (AAMC) and Doctors Community Health System (DCHS) are taking the first step in the formation of a new health system that will serve the region. The two hospitals are working toward a definitive agreement pending completion of a due diligence process and standard regulatory approval. Last year, DCHS began the search for a partner to help strengthen its existing services, make new investments, and to continue to meet the needs of patients and the Prince George’s County community. “Partnership is essential for independent hospitals that are working to navigate the rapidly changing health care environment,” said Philip Down, CEO of DCHS. “We vetted many affiliation opportunities, and ultimately chose Anne Arundel Medical Center because of our shared values of community service and quality care.” While the hospitals have primary locations in separate counties, there are bordering service areas between the two, with AAMC serving patients in Prince George’s County through locations in Largo and Bowie, and DCHS serving patients in its Crofton location. “Our contiguous service areas make this an ideal opportunity to come together and provide care to our collective community,” said Victoria Bayless, president and CEO of AAMC. “We determined that our counties share more than just a border, and we want to make the region in which we operate healthier as a whole. Together, we believe that we can bring better care to the residents of Prince George’s and Anne Arundel counties.” Through the new health system, AAMC plans to invest up to $138 million over five years in the existing DCHS campus and its IT infrastructure, expand inpatient and outpatient services, and launch much-needed programs that support the Prince George’s County Community Health Needs Assessment. “We are excited by the opportunities this partnership is designed to deliver and look forward to working with the team at AAMC to learn from one another,” said Rene LaVigne, chairman of Doctors Community Hospital’s Board of Trustees. “We admire the high level of care that AAMC provides its patients, and the incredible abilities of its staff, which is why we view them as an ideal partner as we plan for how to best serve this region in the years ahead.” “AAMC is excited by the opportunity to partner with DCHS and to expand and enhance care across Prince George’s County. Together, the two systems can meet the unique needs of this region and grow, even in a complex and challenging health care environment,” said John Belcher, chairman of AAMC’s Board of Trustees. Due diligence discussions are expected to continue for the next 30 days. A name for the new health system will be announced this summer. FAQs: What is happening? When? Anne Arundel Medical Center (AAMC) is partnering with Doctors Community Health System (Doctors/DCHS) to create a new health system. This new system will allow us to meet the growing health needs of our region, while providing personalized care and remaining community focused. We will announce the name of the new health system this summer, with the full integration process expected to take one to two years. Throughout that time, we will provide regular updates about our progress. What will the new health system be — AAMC, DCHS or something new? Something new. Together, we are forming a new, yet-to-be-named health system of which both AAMC and DCHS will be a part. As we embark on this journey, we will engage and request feedback from employees and members of the medical staff at both organizations, as well as community members in Anne Arundel and Prince George’s Counties in order to respect both legacies and histories, while also being aspirational about the future. This is not a transition that will happen overnight, or suddenly. We want to make sure that our new health system is built in a way that considers the interests of our communities, our patients and our employees. That means that we will continue to operate as AAMC and DCHS for a time, providing the same services you are used to, as we bring together our organizations and build something new. We will keep you updated along the way. What’s the timeframe for this growth? While we hope to have an agreement completed and signed by both entities in June, our main priority is not meeting a deadline, but making sure that we complete our due diligence, go through the necessary regulatory process, and establish a new health system that meets the needs of our communities and patients for the long term. Over the next several months, and following extensive conversations with our community members and employees, we will create a transition plan for the formation of the new health system. The transition plan will include multiple phases, with full integration likely in one to two years. What changes will AAMC patients see? Nothing will change in terms of how we care for our community and our plans for growing services in Anne Arundel County and on the Eastern Shore. We will continue to be a regional referral system and our vision for services like the new mental health hospital, cardiac surgery program and Easton Pavilion continue to move forward. We will be expanding access in Prince George’s County to include programs that support the Community Health Needs Assessment. We want to create more entry points for care across the region, and to provide more access to care close to home for the people we serve.0
- A NICU Where Families Come FirstWe know how important it is for you to care for your baby and bond with them. All parents have 24/7 access to the NICU via your own security cards. Our NICU nurses train and support you in day-to-day care and feedings. After all, you'll be caring for your baby at home before you know it!If you want to breastfeed, we offer lactation consultants both while you're in the hospital and at home. We provide pumps and a secure breast milk storage and tracking system. (We also have donated breast milk available for preterm babies.)Our NICU offers comfortable rooms for visiting and fold-out beds if parents want to stay the night. After spending time with your baby's care team, you'll know and trust they have everything under control. And that's a good feeling when it's time to go home and get some rest.You'll also be glad to know you can call your baby's nurse anytime to get an update on your little champion. Your nurse answers right away or calls you back within 10 minutes. In other words, when your baby is staying at the NICU, you'll never feel far away.TreatmentConditions/Services/Treatments PageLearn About Our Neonatal Intensive Care Unit at Luminis HealthSometimes babies need extra medical care and round-the-clock supervision after they're born. They may be born early, have an infection or have a health condition. That's where our neonatal intensive care unit (NICU) comes in.We offer state-of-the art incubators to support our littlest babies' transition from the womb. Our Level III NICU experts provide advanced therapies that aren't available at many other NICUs. Should your baby need medical care after delivery, they won't have to travel far. Our NICU is right across the hall from our labor unit.Our NICU babies have grown into amazing people, and we're so proud of each and every one.0
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