- Infectious DiseaseGeneral Page Tier 3BlogThe coronavirus (COVID-19) pandemic has brought many changes to our lives, including our eating habits. Today, frequent trips to the grocery store are not practical or encouraged. The Centers for Disease Control and Prevention recommend keeping enough nutritious foods in the house that will last for up to two weeks. As such, we may need to take a closer look at what we have on our shopping list and perhaps broaden our horizons with new ways to meet our nutritional needs. There are, however, a few obstacles that make this challenging. For example, you might have to accommodate shrinking household income, consider timing of when to go to the store or work with the limited options of food staples. The following are guidelines to help direct what selections you can make to keep the essentials in your home while keeping costs to a minimum. Stock your pantry First, think about how many people you are shopping for and purchase only what you need to leave some for others, too. Plan for a variety of fresh, frozen and shelf-stable items. Because not all stores will have everything you’re looking for, keep your list flexible. Vegetables: Look for produce that has a longer shelf life, such as broccoli, carrots, celery, onions, leeks, potatoes and cauliflower. If they are out of broccoli, look for other alternatives, such as brussel sprouts or zucchini. Frozen vegetable mixes will help carry you through the two weeks, along with canned diced tomatoes. Fruits: Consider dried fruits, canned fruits packed in juices or water, and fresh fruit packaged in bags such as apples, oranges and kiwi. Beans and protein: Chickpeas, lentils and legumes are healthy options, especially with the meat shortage and likely higher prices for meat. Also consider frozen fish or tuna, salmon and chicken in cans as sources of protein. Other affordable and nutritious options include nut butters and eggs. Starches: These include shelf-stable options such as whole grain rice, pasta and quinoa. Condiments: If you like flavoring your food, some affordable recipe additives include plain nonfat yogurt, soy sauce, broths, spices, vinegars, olive oil and mustard. Dairy foods: Flavored Greek yogurts and plain nonfat yogurt is a great substitute in recipes for sour cream or cream cheese. If the milk refrigerators are bare, shelf-stable dry milk is also an option. Reconsider your options Whether it’s about recipe substitutions or how to get your groceries, there are alternative options out there for you to consider. Don’t know what to do with your leftovers? Use them with what is on hand in other recipes. For example, put dried tomatoes in salads with pine nuts, cranberries in tuna, nuts and raisins in oatmeal. You can get creative when making soups by adding leftovers and using vegetable or chicken broth as a substitute. Think beyond your usual recipe ingredients. If you are making enchiladas and do not have peppers, add zucchini, olives, black beans and taco sauce. Worried about going to the grocery store? Explore your shopping options. If going to the store causes you anxiety, consider purchasing food from places that have delivery options. The fees are reasonable and keep you off the frontlines, especially if you are in a high-risk group. If transportation is not a problem, curbside pick-up can also be an option. Don’t forget that many stores also have special shopping hours for older Americans. While everyone is at home together, consider sharing the cooking responsibilities. Try new dishes or, if you prefer, stick to simple items or familiar foods and tastes that provide you comfort. Plan what works for you and your family. By purchasing a mix of fresh, frozen and shelf-stable items, you can create a healthy balanced diet that satisfies both food cravings and budget concerns. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.0
- Men's Health, Orthopedics, Women's Health, WellnessGeneral Page Tier 3BlogBarefoot and minimalist running became a popular trend over the last several years. The barefoot running technique, as its name implies, involves wearing little to no footwear while you run. The developers and advocates of this technique believe the human foot is evolutionarily designed to run barefoot, and shoes only hinder our performance and cause us injuries. David J. Keblish, MD, an orthopedic foot and ankle surgeon at AAMC, disagrees. “There is a romanticized notion that somehow the world would be a happier place if we didn’t wear shoes,” he says. “I think that’s nonsense. The human foot is not evolutionarily designed well for running, and I don’t think shoes are causing the problem.” Dr. Keblish believes it is our modern lifestyle that ruins our feet, not our choice of running shoes. “We’ve turned the earth flat, and most of us spend all day long in shoes without ever exercising the many muscles in our feet” he says. While early humans had a variety of terrains under their feet, we have mostly flat surfaces. Running on sidewalks, roads and gym floors is tough on our feet—the repetitive motion of feet hitting hard, flat pavement adds stress on our joints and prevents us from adapting to other surfaces.” “People who don’t have shoes don’t have better feet,” he says. “You don’t see marathon runners running barefoot or in minimalist shoes.” There is one aspect of barefoot running that Dr. Keblish does agree with—the forefoot strike technique. This running technique involves landing on the balls of your feet each time you take a step rather than heel striking, or landing on your heels first. Proponents of barefoot running suggest that forefoot striking is more intuitive when running barefoot, while shoes with thick soles and heels cause us to heel strike. “We shouldn’t be heel striking heavily, if at all, when we run,” Dr. Keblish agrees. Training ourselves to forefoot strike is hard to do, he adds, but is better for our feet in the long run. Dr. Keblish also advises that we take time to exercise our feet. “We wake up and immediately stuff our feet into slippers or shoes and most of us keep them there all day, which is not good,” he says. “Feet are like hands; we need to get those joints moving.” To do this, Dr. Keblish says, take the time to wiggle your toes, rotate your ankles and massage the soles of your feet before you get out of bed. He also advocates going barefoot or in minimalist shoes when doing balance drills and resistance training, such as squats and lunges to develop strong feet. Return to Finding the Right Running Shoes for Your Feet Contributor David J. Keblish, MD, is an orthopedic surgeon at AAMC Orthopedics with offices on the AAMC campus in Annapolis and in Pasadena. Prior to joining AAMC, Dr. Keblish deployed with Marines in Afghanistan where he led a military medical unit in caring for severely wounded US troops and coalition forces injured in battle. In addition to serving our nation, he has extensive experience covering NCAA division 1 intercollegiate sporting events and caring for athletes at every level. He can be reached at 410-268-8862. Originally published November 17, 2015. Last updated May 23, 2018.0
- UncategorizedGeneral Page Tier 3BlogWe all know we shouldn’t eat fast food, but most of us can’t help ourselves. The convenience, speed, and flavors of fast food make it tempting, but it’s important to recognize that ultra-processed foods come with health risks. While there are many definitions, think of ultra-processed as food you can’t make from scratch. Sixty percent of the average American adult’s diet consists of ultra-processed food. Diets heavy in ultra-processed foods are linked to higher risks of obesity, type 2 diabetes, heart problems, cancer and more. That’s because the food industry designs these foods so we crave and buy them more. As a result, these foods contain higher amounts of sugar, salt, and fat, and lower amounts of fiber compared to less processed alternatives. One study found that people ate 500 more calories a day when offered diets based on canned or processed meats and frozen potato sides, compared to those who ate fruits, vegetables, and fresh meats. The good news? It’s easier than you think to cut back on ultra-processed foods. Eat ultra-processed food in smaller quantities Trying to cut out your favorite ultra-processed snacks altogether could set you up for failure. Instead, try to eat ultra-processed foods in smaller quantities. That way, you won’t fill up on high-in-calorie, low-in-nutrient food. Don’t eat chips straight from the bag. Instead, put a handful in a small bowl to prevent overeating. At your favorite ice cream shop, order one scoop instead of two and skip the toppings. A rule of the thumb? Order the kids portion if possible. Choose healthier ultra-processed options Not all ultra-processed foods are created equally. Plain pretzels and whole-grain crackers and hummus are better than chips, since they have less saturated fat and calories. Some ultra-processed foods can even be healthy. Whole grain bread without added sugar is technically ultra-processed but it’s also high in fiber and nutrient dense. When buying highly processed foods, compare calories, fiber, sugar, and salt content to make a healthier choice. Watch your drinks Beverages can be heavily processed too. Sports drinks and sodas have a long list of chemical ingredients. Caffeinated drinks can also be high in sugar and artificial flavors. A vanilla latte at a popular coffee shop might pack around 250 calories. Stick to non-sweetened drinks like water and tea as much as possible. If you’re craving soda, try mixing juice and soda water. If you want to order coffee, choose one without flavors, as flavored coffees often include sugary syrup. You can also make your coffee healthier by skipping the whipped cream and requesting skim milk instead of whole milk. Make smart choices at restaurants We all need a break from cooking once in a while. Making healthier choices when going out to eat can be as simple as ordering a small burger without fries or soda. On the side, consider a small salad and ask for a vinaigrette dressing, which packs far fewer calories than cream-based dressings. Avoid salad toppings, like croutons, bacon bits, or tortilla chips, which can be high in fat and salt. Check the ingredients list Foods low in sugar or fat are healthy, right? Not exactly because they are often packed with salt and additives. Pay close attention to the ingredients list and look for chemicals, like guar gum, polysorbates, mono- and diglycerides, carrageenan, and soy lecithin. Strive for products with fewer additives, as this often indicates a higher proportion of real food ingredients. Pay attention as well to the daily value percentage, or how much of the maximum daily amount of sodium, fat, and sugar a product contains. If a package of beef jerky has more than half of the salt you should consume in a day, it’s probably not worth it. The bottom line: small steps can add up Whether you order your coffee with skim milk, skip the fries with your burger, or decide to have whole grain crackers as a snack, you are taking little steps that can make a big difference in your overall health. Author Nowreen Haq, MD, is an endocrinologist at Luminis Health who focuses on cardio metabolic outcomes, complex diabetes, obesity and transgender endocrinology.0
- News & Press ReleasesGeneral Page Tier 3BlogScott McRoy estimates he’s donated around five gallons of blood over the years. The Crownsville man’s drive to donate began with the September 11, 2001 terrorist attacks. He was in New York City when the attacks on the World Trade Center happened. When he returned to Maryland the next day, he was determined to give back. So he started donating blood at Anne Arundel Medical Center’s Blood Donor Center. He donates every two to three months, depending on whether he is giving blood or platelets. The donation process for platelets — tiny cells in the blood that form clots and stop bleeding — is a longer process, taking at least two hours each time. Still, “it’s a very simple give back,” says Scott, who is also an AAMC Foundation board member and a founding member of the Foundation’s Planned Giving Council. “It takes a little bit of time, but you know it’s for a useful purpose,” he says. Now, Scott and other loyal blood donors are finding it’s easier to give than ever before, thanks to AAMC’s Blood Donor Center’s OrSense device. This machine eliminates the need for the traditional finger stick at the beginning of the donation process, which tests a donor’s hemoglobin levels. Instead, the donor places his or her finger into a ring-shaped sensor that measures hemoglobin levels and pulse rates. The Blood Donor Center is the first location in Maryland to offer the technology. “Blood donors often cite the finger stick as the most unpleasant part of the blood donation experience,” says Mike Misulich, blood donor recruitment coordinator. “The new OrSense device makes the finger stick a thing of the past. It improves the donor experience, eliminates discomfort, and makes the donation process more comfortable. We appreciate donors like Scott and want the donation experience to be the best for him and all of our donors.” Scott says he likes how effortless the device is. “It gives you a little tingly feeling, like you’re getting a massage,” he says. “Getting the finger stick is just an added discomfort — and the Blood Donor Center’s device eliminates it.” Donors still have to get a needle in their arm when they give blood. But Scott says he hopes the new technology will convince more people to give the gift of life. 3,000 AAMC patients receive life-saving blood transfusions each year. Find an upcoming blood drive at www.facebook.com/AnneArundelMedicalCenter. You can also stay up to date on upcoming blood drives and events by joining the Blood Donor Center’s Facebook group. Visit www.facebook.com/groups/AAMCBloodDonorCenter and request to join the group. Or you may call the Blood Donor Center at 443-481-4215. Originally published Nov. 14, 2017. Last updated Oct. 8, 2025.0
- Cancer Care, Men's Health, Women's Health, PediatricsGeneral Page Tier 3BlogThe Geaton and JoAnn DeCesaris Cancer Institute at Anne Arundel Medical Center is partnering with two leading area pediatric practices to help raise awareness, and educate parents and health care providers about the importance of the HPV vaccine as a form of cancer prevention. About nine in 10 people will be exposed to HPV, or human papillomavirus, in their lifetime. According to the Centers for Disease Control and Prevention (CDC), nearly all cases of cervical cancer can be linked to HPV. Experts say HPV also causes between 50 to 60 percent of cancers, including cervical cancer, vaginal and vulvar cancers, anal cancer, throat cancer and penile cancer. “Despite the potential to drastically reduce the number of HPV-related cancers and other diseases, the HPV vaccine has not gained widespread use,” said Luqman Dad, MD, radiation oncologist at AAMC and chair of the medical center’s HPV vaccine taskforce. “We want to see that change because when HPV infections persist, people are at risk for cancer. Raising awareness about the safety and effectiveness of the HPV vaccine is important to us as health care providers. We want parents to know that the HPV vaccine is cancer prevention, and vaccine benefits far outweigh the risks.” “We are excited to join this group of experts to highlight the importance of HPV immunization for children in our community,” said Charles L. Parmele, MD, chief medical officer of Annapolis Pediatrics. “We understand there are many misconceptions about the safety and effectiveness of this vaccine. As pediatricians, this is a great opportunity for us to provide accurate information so parents can make the best decisions on behalf of their children today to reduce their risk of cancer in the future.” The CDC and Food and Drug Administration (FDA) have studied the vaccine carefully and determined it is safe. The HPV vaccine has many of the same, mild side effects as other vaccines. The most common side effects reported after vaccination are minor and include pain, redness or swelling in the arm where the patient received the shot; fever; headache or feeling tired; and nausea. “HPV vaccination is an integral part of preventing cancers in young women and men. It is important for families and primary care providers to have an early, open dialogue about the benefits of the HPV vaccine,” said Robert G. Graw, Jr., MD, chief executive officer and founder of the Pediatric Group and a pediatric oncologist at AAMC. Doctors recommend that children get the vaccine before they become sexually active, which is when it is most effective. Boys and girls who are 11 or 12 years old should get two shots of HPV vaccine six to twelve months apart. Children who receive their two shots less than five months apart will require a third dose of HPV vaccine. If your child is older than 14 years, three shots will need to be given over 6 months. Visit askAAMC.org/HPVvaccine for more information.0
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