- Weight LossGeneral Page Tier 3BlogDid you know that eating more often could help you in your weight loss journey? Now, please notice, we said eating more often, not more in quantity. Losing weight and keeping it off is by no means an easy task. By some estimates, 20 percent of overweight individuals are successful in keeping off at least 10 percent of their initial body weight for a year or longer. What is their secret? We looked at initiatives like the National Weight Control Registry (NWCR) and have some tips to share with you to help you along your weight loss efforts. The NWCR identifies and investigates the characteristics of individuals who have succeeded at long-term weight loss. Here are a few key behaviors reported that led to their ongoing success: Follow a low calorie diet. Participants consume a low calorie (1,300 to 1,700 per day), low fat diet. They also successfully lose weight and maintain the loss by being consistent. This means they don’t start and stop a diet, like many dieters do. Eat more often. Participants eat four to five small meals daily. Their food intake is also consistent day to day. By making consistent food choices, this encourages self-control, minimizes unplanned food temptations, fosters self-discipline and increases your ability to keep with your diet routine. Do not skip breakfast. Participants consistently eat breakfast. Including this meal in the daily routine suppresses midmorning hunger, promotes better glucose control and reduces excessive eating later in the day. Even if it’s a piece of fruit or a small bowl of oatmeal, don’t skip your first meal of the day! Being active is a must. Participants who are successful with long-term weight loss make physical activity mandatory. The average person in the NWCR database exercises anywhere between 60 and 90 minutes per day at a moderate intensity. Daily physical activity is important for both weight management and health improvement. Finding a sustainable activity that fits your lifestyle, and making it a priority, is essential for long-term success. Track your progress. Participants weigh themselves frequently. This provides a form of accountability and self-monitoring. Limit sedentary activities. Research has connected successful weight loss over an extended period with minimal amounts of time spent watching TV. The national average time for watching TV is 28 hours per week or four hours per day. This is too much sedentary time. Ideally, try to limit TV viewing to less than 10 hours per week. Take corrective action when weight is regained. Participants did not allow even a small amount of weight gain to occur without corrective action. Obesity research shows that preventing people from regaining weight is one of the most difficult dilemmas that dieters face. Health improvement that results from weight loss and maintenance is a commendable goal that is worth the effort required to accomplish it. Don’t know where to begin? If you’re ready to start your diet plan but don’t know where to begin, we have a few suggestions that might help you kick off your weight loss journey with a few quick, easy and healthy meals. Breakfast Oatmeal toppings without the added sugar. Fruited buckwheat pancakes. Baked apples with oat toppings. Lunch Veggie stir-fry. Avocado feta salad. Lentil soup. Dinner Alaska salmon cakes with yogurt dill sauce. Stuffed acorn squash. Ginger carrots with golden raisins and lemon. 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 Dec. 7, 2018. Last updated Nov. 4, 2019.
- 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.
- Behavioral Health, PediatricsGeneral Page Tier 3BlogWhen you know something is off with your child’s mental health, you just know. But often taking the steps to get them help can be a challenge. Once you have talked with your child, spoken with your insurance, made all the appropriate calls and appointments, and have gotten in front of a medical professional, it can feel like you will finally find the solution. The truth is there is no single solution or “magic pill.” Mental health treatment is a complex process that is different for every child and every family; however, the investment into finding what will work best for you and your child is worth the time, energy and emotion. Medication can help many children and adolescents struggling with depression, anxiety and attention disorders. But medication is just part of the answer. A well-rounded approach to mental health treatment has six components — medication being just one of them. There are many other places to look for solutions in addition to taking or considering a prescription. The total picture of health The best place to start is at the beginning. Try to collect as much information on your family medical history as possible and share it with your provider. A full panel of bloodwork is a great way to check things like metabolism, thyroid levels, Vitamin D and blood sugar. All of these can affect mood and sleep, which in turn affect overall mental health. If there is a deficiency in one of these areas, supplements or other therapies can make a difference. Talk to your provider about what will work best. Physical activity The benefits of exercise extend beyond the physical benefits. It helps kids get off their electronics and keeps their minds active, occupied and not dwelling on negative thoughts. Even just a short walk around the block can make a big difference. It’s not about being athletic or even losing weight necessarily – it’s good for you and a great distraction. Nutrition Eating healthier and avoiding processed foods sounds obvious when treating many health concerns; however, there are specific reasons why a healthy diet can help treat a mental health disorder. For example, we need proteins and fat for neurological functioning. Processed foods can have a negative effect on the gut, so your child may not be getting all of the vitamins and minerals needed from healthy foods. If your child is taking medication, his or her body may not be absorbing all of the benefits. Seeing a nutritionist can help with building a well-balanced plan for eating. Work toward healthier eating as a family and everyone will reap the rewards. Sleep Sleep hygiene — getting better sleep on a regular basis — is one of the most overlooked yet effective tools in a treatment plan. Many of us think because we slept for eight plus hours, we are good to go, but we still may not be getting enough rapid eye movement (REM) sleep. REM sleep affects memory, relieves anxiety, and helps to regulate male hormone secretion. Asking your child, “Do you feel rested?” or observing to see how much time they spend on electronics before bedtime can help to identify if there may be a lack of REM sleep. For a clearer picture, a sleep study can determine if your child’s sleep patterns, and give you insights on their sleep’s ability to regulate their mood, emotions and attention. Encouraging your child to shut down their electronic devices a few hours before bedtime is one small step toward better sleep hygiene. Home life This is a tough one for some parents, but many mental health concerns can be better treated with changes in the home. Often times, medication is used so that your child can perform better in stressful situations, but you should also focus on removing what stress you can. This means more consistency, stability and structure at home. Looking at your relationship with your partner and/or with yourself is important. Are you and your partner on the same page? Are you experiencing your own feelings of anxiousness or depression? Are there things that need to change? Don’t be discouraged by the answers to some or all of these questions. You are not the first parent who has faced these challenges feeling like they can’t get it right. The important thing is that you’re working on it. No one is perfect. Don’t forget to tell yourself and your child that the job you’re doing or the progress they’re making is good enough. Simply saying “good job” can have a huge impact. Show your kids it’s OK to make a mistake. Tell them you’re proud and be specific. Small things add up to big changes. Being receptive to a full treatment plan for your child can be the difference between success and failure. There is no one magical solution, but when you are open to all of the potential solutions, and finding which ones works best for your child and your family, amazing things will happen right before your eyes. Ask questions, find resources and learn more at askAAMC.org/HealthyMinds. Author Mitchell Odom, MSN, CRNP, PMHS, is a practitioner with AAMG Mental Health Specialists. To schedule an appointment with him, call 410-573-9000. Originally published Oct. 29, 2018. Last updated Oct. 8, 2019.
- Behavioral Health, PediatricsGeneral Page Tier 3BlogAs access to electronics continues to grow among teens and preteens, there’s a disturbing trend that some have dubbed the “hate virus”: cyberbullying. “Cyber bullying is very dangerous because it often occurs in silence. Many times kids are cyber bullied starting at a young age and it can go on for years without parents being aware of the torment that their child is going through,” says Jennifer Williams (Walton), MA, LPC, LCPC, a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists. “It is extremely important for parents to be aware of their child’s online activities, including who they are speaking to, where they met these people, and do they know them in real life. “Parents should consistently check in with children regarding online activities to make sure they are safe, and to allow children an opportunity to share with them information about what is happening in their cyber world and if anything or anyone is causing them to feel depressed or anxious,” she says. “This is an epidemic,” concurs Doyle Batten, supervisor of school security for Anne Arundel County Schools. Doyle says that around-the-clock online access means victims can’t escape their tormentors after school, and that nearly all of the physical confrontations he sees at school can be traced to online interactions. “From a mental health standpoint and from a violence-prevention standpoint this is the most urgent thing I’ve seen.” Parents and guardians are the most important safeguards against cyberbullying fallout. That means being equipped to step in well before teasing, taunts or intimidation create a life-threatening problem. Here are some ways to keep on top of potential problems: How to help your child avoid cyberbullying • Awareness and access: As adolescents have near-universal online access, it may be more realistic to monitor their online use rather than to deny access. Be aware of the social media sites your child uses, and make sure you have passwords to accounts and devices. • Communicate: Have regular, open-ended conversations about online activities with your child, and discuss responsible online behavior, such as never sharing personal information and that what you post may stick around forever. • Encourage reporting: Young people should feel safe talking about cyberbullying, whether they are being victimized or someone they know is. Explain to younger children that reporting cyberbullying isn’t tattling. • Know the signs: A sudden drop in grades, frequent illness, withdrawing from friends or school activities, sleep and appetite changes, and extreme irritability are all warning signs that something is wrong. It could be cyberbullying. What to do if your child is a victim of cyberbullying • Listen: Some mean or hurtful attacks may not seem serious to an adult, but they can be very serious to a young person. Victims need to feel heard. • Question: Without judging, ask open-ended questions to understand the underlying cause. • Report: Contact a teacher, school counselor and/or administrator. If the bullying involves physical threats or is sexual in nature, it should be reported to the police. • Understand the law: Cyberbullying doesn’t always rise to the level of a crime. If you think it may, talk to the police or a school safety officer for guidance. In cases of sexually suggestive or explicit materials, kids and parents need to understand that both the bully and the victim may be implicated in a crime if the victim is a minor and willingly took or distributed explicit photos of himself or herself. • Seek help: Bullying can pose a serious threat to physical and mental health. Your child may need professional help developing coping mechanisms, social skills, assertiveness, or friendship skills to prevent and guard against cyberbullying. What to do if your child is the cyberbully • Teach empathy: Some bullies think it’s funny to tease or hurt someone online. In some cases they simply don’t realize the impact of their activity and need to be taught to empathy. • Seek help: Sometimes children bully because of low self-esteem or because they are being bullied. If your child is bullying as a way to cope with his or her own emotions, seek the help of a mental health professional. • Teach consequences: Parents need to stress that bullies may lose their phones or online accounts. They may face legal charges. If their bullying behavior is sexual in nature it can lead to the bully being registered as a sex offender. RESOURCES AAMG Mental Health Specialists AAMC’s outpatient mental health clinic on Riva Road offers mental health services, including a counseling group for kids from 12 to 17 to discuss issues such as bullying self-esteem, body image, family dynamics, school stress and more. 410-573-9000 Anne Arundel County Mental Health Agency Warmline 24/7 information, assistance and referrals 410-768-5522 Anne Arundel County Public Schools Student Safety Hotline 877-676-9854 AACo PD Speak Out App Allows anyone to discretely contact Anne Arundel County school police officers http://aacopdspeakout.myapp.name Maryland Youth Crisis Hotline 800-422-0009 Author Jennifer Williams (Walton), MA, LPC, LCPC, is a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists, located in Annapolis. To reach her, call 410-573-9000. Originally published Nov. 13, 2015. Last updated Sept. 30, 2019.
- Men's Health, Weight Loss, Women's HealthGeneral Page Tier 3BlogHoliday food can bring on anxiety or joy, depending on your mind set. But sweet treats and heavy meals can be landmines when it comes to your health. Yet no one wants to feel deprived during the holiday season, the most wonderful time of the year. Fear not. There are reasonable ways to eat your way through the holidays in a healthy fashion. Follow these simple rules to make it through the season: Rule 1: Eat what you love and leave what you like. Instead of piling your plate with a little bit of everything, take inventory of what foods you really love and infrequently have available. Focus on these foods, while leaving the rest. Rule 2: Eat light to heavy. Start with a glass of water, then a broth based soup or salad, then the lean protein. This way you’re eating foods in their most digestible order. And by the time you reach dessert, a few bites and you will have had enough. Rule 3: Go to social gatherings to gather, not eat. You go to social functions to visit with friends and family, so do just that. Consider ‘pre-eating’ foods with protein and vegetables to keep your appetite in check. This way you can socialize with people you may not see as often without a mouthful of food. Rule 4: Nix the guilt. Feeling guilty after indulging on foods you usually avoid often leads to other unhealthy food choices. Plan the indulgence and enjoy. Then get back on track with your normal eating routine, immediately. Rule 5: Alternate your bubbly with sparkling water On average, most adults consume about 100 calories a day from alcoholic beverages. Alternating between an alcoholic beverage and a zero-calorie sparkler can help you avoid ‘pouring’ on the pounds. Sparkling water is festive while providing hydration to ward off a hangover. It also helps keep you full, therefore you’ll eat less at the party. Rule 6: Don’t be fooled by the health halo. Eating too much healthy food can also lead to weight gain. Also be mindful of ‘calorie swapping.’ If you’re dipping veggies or pureeing them into a creamy soup, then you may as well eat the ice cream. In which case, acknowledge it, enjoy it and then move on. Also keep an eye on your portions. Rule 7: Maintain your exercise schedule. The holidays bring a lot of preparation, shopping and partying which leaves us short on time. Exercise is often the first thing that falls by the wayside. It is important to keep this as a priority, especially since you may be adding a few more indulgences into your diet than usual. Rule 8: Drink half your weight in ounces of water. It is easy to confuse thirst with hunger, leading to mindless snacking that never satisfies. To make sure you are staying hydrated, drink half your body weight in ounces of water. For instance, if you weigh 160 pounds, you would need 80 ounces per day. Add fruit slices or pomegranate seeds to be festive and for flavor. Ring in the New Year on your best foot by staying focused on healthy eating and exercise during the holiday season. Authors By Ann Caldwell and Maureen Shackelford, nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them call 443-481-5555. Originally published Nov. 27, 2017. Last updated Nov. 12, 2018.
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