- Wellness, PediatricsGeneral Page Tier 3BlogMany of us are still working and learning virtually from home. That’s why this is a good time to take a closer look at your child’s (and your own!) relationship with snacking. A good rule of thumb is to keep it simple. To do that, ask the four ‘w’s’ – why, when, where and, most importantly, what. Why is your child looking for a snack? Snacks are important to help your child meet nutritional needs for overall health. But, if they are seeking snacks more frequently, it’s fine to ask them if they might be feeling something other than hunger. For example, feelings of stress or anxiety, boredom or loneliness, thirst or fatigue can bring about food cravings. If one is an issue, be sure to address the underlying problem. When does a snack make sense? Snacks are important to help children meet their nutritional needs. It helps them stay focused and gives them energy to get through a busy day. In general, children and teens need to eat every three to four hours during the day. Younger kids need at least two snacks a day. Older kids/teens need at least one (two or more if they are participating in sports or going through a growth spurt). The timing of snacks is important, too. You want your child to have an appetite for their meals and not get in a habit of grazing throughout the day only to refuse food at mealtime. Consider offering a snack a few hours after one meal ends and an hour or two before the start of the next meal. Offer meals and snacks at predictable times. Where should you eat a snack? Make snacking an eating event. Have specific areas in your home where snacking takes place. For example, the kitchen table, the counter or a table outside during nice weather. Research shows that when kids snack while doing other things, such as watching TV or studying, it can lead to overeating. And when your child eats all over the house, you’re less likely to be aware of what or how much they are eating. What to eat as a snack? The nutritional choices you and your children make are crucial. Good nutrition is essential to good health. Parents need to think about food choices as health decisions for their children. Think of snacks as “mini meals.” Try to make 50% of a snack a fruit or vegetable. Add in a high fiber grain, like whole grain cereal or bread. Or add in lean protein, like sliced turkey or peanut butter. This will keep their tummies happy until the next meal or snack. Additional tips for healthy snacking Involve your children in age-appropriate meal and snack planning and preparation. Keep produce in plain sight. For example, a bowl of fruit on the counter or table. Have cut veggies and fruit in baggies or on a plate in the refrigerator. Purchase frozen fruit for a quick smoothie. Prepare small portioned containers of trail mix or dry cereal. Keep small yogurts and cheese sticks on hand. Try baked chips with homemade salsa or bean dip. Roast some chickpeas or kale chips. Prepare mini bagels with nut butter and a banana. Your turn! Prepare a yogurt parfait with your child Set up a yogurt parfait bar. Place all the ingredients on the table and have your children make their own yogurt parfaits. It can be a fun and nutritious snack activity. You will need: Greek yogurt or non-dairy coconut yogurt Granola or your favorite dry cereals Mixed, cut fresh fruit Pumpkin, sunflower seeds or nuts (for older children) Start with yogurt in the bottom of the glass or bowl and alternate layers of cereals, fruit, seeds and nuts. Enjoy! Authors Ann Caldwell is a nutritionist and registered dietitian at Anne Arundel Medical Center. To reach her, call 443-481-5555.0
- NutritionGeneral Page Tier 3BlogThe temptation of sugary delights becomes almost irresistible during the holidays. While sugar is an integral part of traditions, it can exact a significant toll on our health when consumed excessively. We see the resulting effect in our medical practices with a 1-2 percent drop in diabetic control each year in January. If you have a chronic health condition or are working to improve your health, having a strategy to approach the holiday season is key to your success. Americans are eating and drinking more added sugar than recommended according to the Centers for Disease Control and Prevention. Excess added sugar in our diet increases the risk for weight gain, diabetes, hypertension and certain cancers. As we enter a sugar-conscious holiday season, moderation can pave the way for a celebration of joy and tradition, with enhanced well-being. Here are some recommendations: Mindful Drink Choices: Sugar-sweetened beverages are the top source of added sugar for the U.S. population – this is a great place to cut back. While water is always the best choice, there are many sugar-free and low-sugar beverages available. Plus, it’s easy for our bodies to confuse thirst with hunger, which can lead to overeating. Amidst the array of cocktails, sodas and sweetened drinks this season, try a glass of sparkling water with a splash of cranberry juice or a squeeze of lemon. Creative Substitutes: Reduce the amount of sugar in your desserts by replacing it with natural sweeteners such as honey, maple syrup or dates. These alternatives introduce sweetness and distinct flavors to your sweet dishes. Experiment by sautéing apples with cinnamon and honey for a healthy take on a seasonal treat.When baking, Colleen Kiley, lead diabetes educator at Luminis Health notes “You can lower the sugar amount in any recipe by 25 percent without a noticeable taste change. For example, you can reduce one cup of sugar to three-fourths cup.” Cinnamon in Coffee: To infuse your morning coffee with a festive essence, consider adding a pinch of cinnamon instead of traditional sweeteners. Allison Maurer, registered dietitian at Luminis Health, shares more tips to reduce sugar in caffeinated drinks here. Adding Fruit: Include fruit in baked goods and drinks when appropriate to add natural sweetener and increase nutritional value. For example, when crafting cocktails and mocktails, try using muddled fruit or seltzers rather than sugary mixers and syrups. Thoughtful Gift-Giving: Be a conscientious gift giver, especially if you are known for your holiday treats. Consider reducing the portions you generously give out to friends, family and co-workers. Smaller portions can help others savor the flavors while being mindful of their health.Another option is to get creative with gifts. For example, consider sharing festive cheer with candles, potted plants, or seasonal fruits like figs, pomegranates and clementines. It’s a thoughtful gesture that embodies the joy of giving with the consideration of wellbeing. Don’t forget to prioritize exercise and movement. Planning activities with family and friends is a great way to maintain your health and spend time together. Create new holiday traditions, such as a family walk, or sign up for seasonal events like a turkey trot or other organized activities to stay active this season. Holidays are a time of indulgence, but they don’t have to mean sacrificing your health. By making these mindful swaps and taking a balanced approach, you can embrace the season without compromising your well-being. Author Dr. Andrew McGlone is the executive medical director of Luminis Health Primary Care and Population Health.0
- Pregnancy & BirthGeneral Page Tier 3BlogBonding with your baby is an incredible process that starts with hearing their heartbeat, feeling those first kicks and meeting them for the very first time. Every moment becomes a milestone and if you’re a nursing mother, that first latch can be the beginning of an incredible breastfeeding journey. Nursing your newborn can be both rewarding and challenging in those first few weeks. While every mother and every baby are different, these tips can help answer some common questions you might have when navigating this new relationship and routine. How do I know if baby is hungry? When they aren’t sleeping, newborn babies seem to eat almost constantly. This is completely normal. In the first few days after birth, babies need to remain in close contact with your breasts. This not only provides easier access for frequent feedings, but also helps stimulate your milk supply. Current recommendations are to ensure newborns have access to meals around the clock and should average out to be at least eight feedings in a 24-hour period. What if baby is sleeping? In the early days, it is common to need to wake a drowsy baby so they know it’s mealtime. Sleepy babies don’t tend to eat for long, so try to wake your little one by removing an article of clothing or changing their diaper. Gently rub the tummy or feet and place baby skin to skin, all while talking to, and encouraging them to leave their dreamy state. How do I keep baby awake during feedings? Sometimes babies become so relaxed during feedings they drift off to sleep, even if they’ve only been eating for a few minutes. If this happens, gently play with their feet, rub their cheeks, talk to your little one, or gently blow on their arms. With extra sleepy babies it can be helpful to gently rub a wet washcloth on them to help remind them it’s time to eat. Signs of a good feed are active suckling at the breast with occasional audible swallows. What is reclined latching? Reclined latching, also known as “baby led latching,” can be a wonderful breastfeeding position. If you have a chair that reclines, sit in it and gently recline the head back so you are in a comfortable position. Place baby parallel to your chest so that baby has access to your breast. Allow them to bob and move their head around, and eventually they will reach the bullseye and latch on. This position is great for giving baby a deeper latch. If you notice nipple pain, gently detach the baby from the breast and try again. How should I handle nighttime feedings? During night feedings, try to keep mealtimes as quiet and boring as possible. Dim the lights and avoid changing a diaper if you don’t have to. Once baby wakes up fully they tend to be up and ready for playtime, despite it being 3:30 in the morning. Where can I find support? Leaning on friends and family who are nursing or who have breastfed can make a world of difference during the early days of your journey. You can also find professional support. Do not hesitate to seek the guidance of a lactation consultant. They are professionals who went through additional training all with the desire to help during this learning process. Remember to breathe — you will find your routine. The first few weeks of the newborn stage can be exhausting; there is no doubt about it. This is a learning experience for both of you. Remember baby is trying to figure out this whole breastfeeding thing just as much as you are. Sleep when baby is sleeping. Dirty laundry and dishes can wait just a little while longer. Be patient with yourself, and eventually the family will settle into a routine. It does get easier! Author Ginny Bowers is a Certified Nurse Midwife and International Board Certified Lactation Consultant (IBCLC) at Chesapeake Women’s Health in Easton. Breastfeeding Resources AAMC offers several breastfeeding support classes, all of which have gone virtual due to the coronavirus (COVID-19) pandemic. Breastfeeding Warm Line: Anne Arundel Medical Center’s lactation staff is available to answer any questions you might have about breastfeeding. You can reach our consultants seven days a week via our Warm Line at 443-481-6977. Simply leave a message and they’ll return your call between 9 am and 4 pm the same day. You can also e-mail our lactation staff anytime at [email protected]. Find a Lactation Consultant: A board-certified lactation consultant can help address your breastfeeding concerns or challenges. You can find one in your area through the United States Lactation Consultant Association directory. AAMC Smart Parents: Join our Facebook community focused on the journey of parenthood. This is a safe, non-judgmental group to ask questions and get answers from local moms and dads, and AAMC experts. Originally published Feb. 4, 2019. Last updated Aug. 3, 2020.0
- NutritionGeneral Page Tier 3BlogAvocados are good for more than just making delicious guacamole or avocado toast. They’re packed full of healthy fats that offer many nutritional benefits. Plus, they can even help give your skin a healthy glow! These good fats give you long-lasting energy and help keep you full during the day. For an easy way to incorporate this nutrient-dense fruit into your diet, try this avocado feta salad. Tip: It can also be used a dip and is great served with baked tortilla chips! INGREDIENTS 2 large red tomatoes, chopped 1 ripe avocado 3 ounces crumbled feta cheese 1 clove minced garlic 2 tablespoons fresh chopped parsley 1 tablespoon olive oil 1 tablespoon apple cider vinegar Juice from ½ lemon INSTRUCTIONS In bowl, gently toss tomatoes, avocado, garlic, parsley and feta. Gently stir in olive oil, lemon juice and vinegar. Cover and chill. Make sure to keep air out so the avocados don’t lose their signature green coloring. Originally published Aug. 2, 2016. Last updated July 30, 2020.0
- NutritionGeneral Page Tier 3BlogTry this healthy and light cooked carrots recipe for a side dish you and your family will love. INGREDIENTS ½ cup golden raisins 1 ¾ cup hot water 5-6 medium carrots Boiling water, just enough to cover the carrots 2 teaspoons finely minced fresh ginger 1 teaspoon fresh lemon juice 1 teaspoon brown sugar 2 teaspoons cornstarch 1 teaspoon grated lemon zest Salt if desired INSTRUCTIONS In medium bowl, combine raisins and hot water. Let stand for about 15 minutes. Next, peel and slice carrots diagonally into half-inch slices. In a medium pot of boiling water, add carrots, ginger and lemon juice. Cook 6-7 minutes. Drain. Drain raisins, keeping ¾ cup of the liquid, set aside. In skillet melt butter over medium heat. Add brown sugar and cook 30 seconds. Mix together raisin water and cornstarch. Add to butter/brown sugar mix. Cook 1 minute, until thickened. Add raisins and carrots and cook 1 minute. Add lemon zest and salt. Serve immediately. Yield: 4 servings Originally published Aug. 1, 2016. Last updated July 20, 2020.0
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