- Nutrition, Weight Loss, WellnessGeneral Page Tier 3BlogSupporters claim that intermittent fasting helps with weight loss faster than traditional diets. While most diets call for you to take in less food than your body burns, intermittent fasting ranges from 16 to over 24 hours. Let’s take a look at the benefits and consequences of this food trend. Benefits Weight loss. Fasting can be a useful weight loss tool for some. But although research has shown success, studies have been small, few and mostly done on animals. Health. Intermittent fasting can help reduce triglycerides and increase high-density lipoprotein cholesterol, which can lower the risk of heart disease. It can also reduce the chances of developing other diseases such as Alzheimer’s. Convenience. You might find it easier to follow intermittent fasting over a long period instead of keeping food records and restricting calories. There are companies that promote packaged meal plans but these can be expensive, ranging around $300 for a week of food. Consequences Physical side effects. Some research participants experienced headaches, constipation and lack of energy. Some also reported developing a bad temper and lack of concentration. One study found that those fasting became more preoccupied with food, which could be an issue if you are predisposed to eating disorders. Sustainability. Living in a food-centered environment – like attending social gatherings – can make fasting extremely difficult to sustain. You should talk to your doctor if you are considering intermittent fasting. Skipping meals and severely restricting calories can be dangerous if you are pregnant, have a history of eating disorders or certain conditions, like diabetes and hypoglycemia. If you take medications for blood pressure or heart disease this can also lead to electrolyte imbalances. Unfortunately, there isn’t enough research. There are many approaches to weight loss and healthy eating you might consider instead. Talk to your doctor to find the best approach to meet your individual needs. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.0
- NutritionGeneral Page Tier 3BlogPancakes are a breakfast classic. But they’re not always the healthiest choice — they can be high in sugar and fat, especially if they include chocolate chips, nuts or other fillings. Toppings such as butter and syrup also add a lot of extra calories. You can make a healthier version of pancakes, however. These fruited buckwheat pancakes are perfect for breakfast, or whenever you are craving something sweet. Fruited Buckwheat Pancakes Ingredients 1 cup nonfat milk 1 egg 1 tablespoon canola oil 1 cup buckwheat flour 1 teaspoon baking powder 1 tablespoon sugar 1 cup chopped peaches, fresh, frozen, or canned and drained Directions Heat griddle to 400°F. In a bowl or large measuring cup, beat egg into milk. Add oil. Stir in buckwheat flour, baking powder, and sugar. Let sit until bubbles begin to rise. When griddle is hot, use a 1/4 cup measure to drop pancakes. Turn pancakes when they form bubbles and look dry around the edges, 2 to 3 minutes. Cook second side about 2 to 3 minutes. Top with fruit. Makes 12 pancakes. Each pancake contains about 56 calories, 2 grams of protein, less than 1 gram of fat, 20 milligrams of cholesterol, 13 grams of carbohydrates, 1 gram of fiber and 57 milligrams of sodium. Add-ons: 1 teaspoon of salted butter adds 34 calories, 4 grams of fat, 10 milligrams of cholesterol, and 27 milligrams of sodium; 1 tablespoon of real maple syrup contains 52 calories, 13 grams of carbohydrates and 2 milligrams of sodium. Originally published Sept. 26, 2017. Last updated Feb. 21, 2020.0
- Nutrition, Weight LossGeneral Page Tier 3BlogKnowing what foods are good for you and which foods aren’t good for you can be a challenge. Studies seem to contradict each other, and misinformation is everywhere. To add fuel to the fire, some food companies work hard to disguise their food as a healthy choice, whether it is or not. When it comes to food, don’t be fooled by false health claims. From counseling people on health and nutrition, we’ve found that there are six foods in particular that have managed to gain a reputation as “health” foods, when in fact they often aren’t. Be wary of these six foods that often don’t include the health benefits they claim. Smoothies Drinking fruit that’s been blended into a sweet, liquefied concoction may sound more refreshing than chomping on a whole piece of fruit. The reason why most fruit smoothies are so delicious is because they may contain added sugars in the form of fruit, juice, frozen yogurt, agave, honey or dates. Some recipes add nut butters, seeds and coconut, which pack in a lot of calories for a drink. Make your own healthier smoothie with one serving of fruit (try freezing it for extra creaminess), unsweetened almond milk or low-fat milk, greens, and vanilla extract or cinnamon for natural sweetness. Nutrition or protein bars Most protein bars lining the grocery aisles are glorified candy bars injected with whey or soy protein. Some are upwards of 350 calories with of a lot of fat and sugar, consumed in about three bites. If you’re looking for a high-protein snack, try a glass of low-fat milk or a handful of nuts and dried fruits. Granola Granola has somehow managed to make its mark in the health food industry. But this crunchy cereal is almost always loaded with calories and sugar. One cup of granola can contain a whopping 600 calories. Check the label before you buy and try adding fresh fruit to your granola. The added fiber will fill you up faster. Wraps Wraps look thinner than bread or bagels, but they can actually equate to eating four small slices of bread. Whole wheat or not, ordering your sandwich as a wrap isn’t your best choice, especially for people watching their weight or blood sugars. Spinach wraps are no better. Less than two percent of these wraps are made up of spinach. Gluten-free products Gluten-free diets are meant for people with celiac disease or who have sensitivity to gluten. Most gluten-free foods are higher in calories, lower in nutrients and heavily processed. Veggie and fruit “chips” Banana chips may look like a smart choice, but their calorie count, fat and sugar content is nothing to brag about. And there’s not a lot of veggie in “veggie chips.” There’s no need to swear off any of these foods for good. Lots of foods can fit into a healthy eating plan when you enjoy them in moderation. Just be sure to read labels so you know what you’re eating and aren’t fooled by advertising claims. And remember, the healthiest foods don’t come in packages. 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 Sept. 6, 2016. Last updated Feb. 14, 2020.0
- NutritionGeneral Page Tier 3BlogDuring the summer, fruits and vegetables grow in abundance and some items, such as cherries, peaches, plums and corn, are only available in grocery stores for a limited time. Fresh, seasonal produce is also less expensive this time of year because you can shop local. It’s no surprise that many people take advantage of this through farmers markets, co-ops and pick-your-own farms and orchards. Unfortunately, fresh produce spoils quickly, which can lead to a loss of food and money. If you find yourself buying fresh, summer produce in bulk or in high amounts, here are some ways to make the most of it so it doesn’t go to waste. Ideas for summer produce Enjoy fresh salads. Be creative and let your kids experiment with you. Make salads that include vegetables and fruits such as spinach salad with chicken, blueberries, and strawberries, or throw some diced peaches over kale. Try a cucumber, onion and dill salad with rice wine vinegar, or cherry tomato skewers with mozzarella cheese, shallot and basil leaf with balsamic vinegar. Cook up a stir-fry. Like salads, there are no wrong combinations for a stir-fry. Many summer vegetables, such as kale, bok choy, green beans, squash and tomatoes, make for excellent stir-fry dishes. Try fruit on the grill. Grilled fruit is a very tasty and healthy dish for any barbeque. Brush with olive oil and arrange uniformly sized pieces for even cooking. Cook apples, mangos, peaches or pear wedges for about five minutes on each side. Try kabobs of pineapples or watermelon. You can also add brown sugar or spices like cinnamon or nutmeg. Make jams. Fresh strawberries, peaches, blueberries and even watermelon and habanero peppers can be cooked into jams. They’ll last for months this way, especially when stored in the freezer. Some fruits are so sweet you don’t even have to add sugar. Blend it. Think smoothies and soups. Blend fresh fruit and yogurt or flavored extracts. Mix together fruit or vegetables for a summer salsa. Or, try a cold soup such as cucumber gazpacho with watermelon, strawberry coconut soup, or blueberry yogurt soup with lime. Freeze it. Leftover produce can be stored in the freezer for use during the fall/winter months. Most fruits can retain quality in the freezer and many vegetables can too, excluding anything leafy (except spinach). Pack it. Summertime means vacations and road trips, so pack a cooler with orange and apple slices, sliced peppers, carrots and broccoli. Be sure not to let perishable food sit unrefrigerated for more than two hours, and be sure the cooler is 40 degrees or less. Include easy-to-transport, shelf-stable foods such as cereal, single-serve applesauce, cans of tuna, nuts, fresh fruit and nut butter sandwiches. 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 June 5, 2017. Last updated June 22, 2020.0
- Nutrition, WellnessGeneral Page Tier 3BlogWith the social distancing brought on by the coronavirus (COVID-19) pandemic, we are all spending more time in our homes than usual. This is the perfect time to remind ourselves that intuitive eating is an important part of a healthy lifestyle. Intuitive eating is about becoming attuned to our body’s natural hunger and fullness signals or cues. We are born with this inner wisdom but it can be difficult to connect with after years of fad dieting and food myths. We often encourage individuals to slow down and use the acronym HALT (Hungry, Anger, Lonely, Tired) before choosing something to eat. If you are truly physiologically hungry (H) and haven’t eaten in two to four hours, then the answer is you need food. The goal is that when we are hungry, 90 percent of the time we select nutrient-dense foods that have a positive impact on health. These are foods rich in lean protein, complex carbohydrates, healthy fats and fiber. Nutrient-dense foods also provide us with needed vitamins, minerals and phytonutrients. Then, 10 percent of the time we are including fun foods. These are foods that might be less nutrient dense but are important to our families and us. Food is fuel for our bodies, but it is also a source of pleasure, family traditions and cultural importance. We need to stop labeling food as “good” or “bad” and remind ourselves that all foods fit in a healthy diet. It is about awareness and moderation. We all know that sometimes we eat for reasons other than hunger. When you are angry (A), upset, feeling stressed or sad, you might turn to food as a way to make yourself feel better. By identifying how you are feeling and how emotions can impact your desire to eat, you can look for behaviors other than eating that might help you. For example, taking a walk, meditating, reading a book or making a list of activities you enjoy so you have ideas ready when needed. Learning ways to manage your emotions aside from eating will help build a life of resilience and joy. It might be that during this time of social isolation you feel lonely (L). Choosing to eat to assuage loneliness might make you feel better in the short run, but can negatively impact your health when you find yourself at home for many days on end. If feeling lonely drives your desire to eat, make an effort to call a friend, FaceTime with family, write a letter or look for other ways to stay connected. Meeting with a therapist or mental health professional to discuss your feelings might also be helpful. Behaviorists say that humans are the only animals on the planet that don’t know the difference between feeling tired (T) and being hungry. We may think we need a snack at 9 or 10 pm when what we really need is sleep. Looking for ways to rejuvenate yourself without food is important. Drink eight to 10 ounces of water and take a walk. Listen to a calming meditation or take an afternoon nap and be sure you are getting adequate sleep at night. During this stressful time of social distancing try to be mindful about your relationship with food. Remember, food is the fuel our bodies need to run efficiently but at the same time, what we like to eat makes us feel good. So, bake those chocolate chip cookies with your children or have a small bowl of ice cream. But, slow down, enjoy every bite and don’t feel guilty. Keep the big picture in mind and remember that when we fuel our bodies with nutrient-rich foods, we feel good and are better able to handle life’s ups and downs. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.0
How can we help?
Common Searches
Common Searches
Log in with MyChart
Access personalized site features & view your health records.
Learn more about MyChartDon’t have a MyChart account?
Your Account
Go to MyChart
Messages
Billing Summary
Find Care
Schedule Appointment
My Care Team
My Record
Appointments
Medications
Insurance Summary
Log in with MyChart
Access personalized site features & view your health records.
Learn more about MyChartDon’t have a MyChart account?