- Weight Loss, NutritionGeneral Page Tier 3BlogDietary Approaches to Stop Hypertension (DASH) is a diet plan to lower or control high blood pressure. Your blood pressure rises and falls throughout the day. High blood pressure is when stays elevated over time. The more your blood pressure rises above normal – which for the average healthy person is below 120/80 mmHg – the greater your health risk. There are no warning signs or symptoms that indicate you have high blood pressure. When you suffer from high blood pressure, your heart has to work harder. This can be dangerous. That combined with the high force of the blood flow, can harm arteries and organs such as the heart, kidneys, brain and eyes. The DASH diet follows heart-healthy guidelines to limit saturated fat and cholesterol. It emphasizes food rich in protein, fiber, potassium, magnesium and calcium, such as fruits, vegetables, beans, nuts, whole grains, and low fat dairy products. Research suggests it can also be effective in reducing inflammation, lowering the risk of developing kidney disease and decreasing levels of low-density lipoproteins (better known as bad cholesterol), along with several types of cancer. The DASH diet hasn’t gained much popularity because it has not been advertised as a weight loss diet. It is a dietary lifestyle designed for disease prevention and improved health. However, most people would likely lose weight given the recommended diet changes, which include limited portions of red meats, sweets and sugary beverages. With the DASH diet you fill up on delicious fruits and vegetables, paired with protein-rich foods. The following are recommendations on how to implement this plan into your life: Eat more fruits. Eat an apple or pear instead of cookies or muffins. Try a few dried apricots instead of pork rinds or chips. Increase your veggie consumption. Add extra vegetables to stews, soups and casseroles. Make one or two weekdays per week vegetarian days and experiment with a new recipe, where vegetables are the highlight. Turn to fat-free or low-fat milk products. Substitute sugary yogurt with plain, low-fat yogurt and add your favorite fruit. You can also use yogurt instead of sour cream, cream and salad dressings in recipes. Other calorie saving tips: Eat smaller portions by cutting back gradually. Try to be mindful of not just what you eat, but the speed, level of hunger or fullness and how your emotions dictate your choices. Snack on fruit, vegetables, boiled eggs, small pre-portioned cheese sticks and nuts. Don’t forget to hydrate with at least 64 ounces of water per day. It’s easy to mistake hunger for thirst. Eat in, not out, and plan healthy meals. Healthy eating takes effort and requires planning but the payback is a lifetime of health. The bottom line to lowering blood pressure is to follow a heart-healthy eating plan, maintain a healthy weight, limit alcohol and increase physical activity. 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 3BlogIf you are feeling forgetful, it could be due to a number of different factors, such as lack of sleep, low physical activity, lifestyle, environment or genetic factors. Your diet could also be the culprit. Diet plays a role in your brain health. The best menu for boosting memory encourages good blood flow to the brain, similar to what is recommended to nourish and protect your heart. Research shows the Mediterranean diet helps to keep aging brains sharp, and a growing body of evidence links foods like those in the Mediterranean diet with better cognitive function, memory and alertness. To optimize brain health, here are a few suggestions to consider: Eat your vegetables. Eating adequate vegetables, especially cruciferous ones, including broccoli, cabbage and dark leafy greens, may help improve memory. Try a kale salad or substitute collard greens for a tortilla in your next sandwich wrap. Broccoli stir-fry is also an excellent option for lunch or dinner. Work in walnuts. Well known for a positive impact on heart health, walnuts may also improve working memory. Snack on a handful of walnuts to satisfy midday hunger. Add them to oatmeal or salad for a crunch or mix them into a vegetable stir-fry for extra protein. Be sweet on berries and cherries. Berries, especially dark ones such as blackberries, blueberries and cherries, are a rich source of anthocyanins (natural pigments with health-promoting properties) that may boost memory function. Enjoy a handful of berries for a snack. Mix berries into cereal or try baking them into a dessert. You can reap health benefits from fresh or frozen berries and cherries. Get adequate omega-3 fatty acids. Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid (DHA) in particular, may help improve memory in healthy young adults. DHA is the most abundant fatty acid in the brain, essential for its growth and functional development. It makes sense that if you have higher levels of DHA in the blood, then the brain will operate more efficiently. Seafood, algae, and fatty fish, including salmon, Bluefin tuna, sardines and herring, are some of the best sources of omega-3 fatty acids. Substitute fish for meat a few times a week to get a healthy dose. Grill, bake or broil fish for ultimate flavor and health. Try salmon tacos with red cabbage slaw. Snack on sardines or enjoy seared tuna on salad greens for dinner. If you don’t eat fish, try tofu, walnuts, chia seeds, kale, collards or spinach, which are also packed with DHA. These foods are not just good for brain health, they sustain a healthy heart and all parts of the body. While there is no guarantee that these foods will help you remember where you put your keys tomorrow, over time they can support lifelong good health. 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 July 10, 2017. Last updated Feb. 3, 2020.0
- NutritionGeneral Page Tier 3BlogJuly 4 is a time for fireworks, family and all things red, white and blue. Are you planning on cooking out or barbecuing for the holiday, but trying to keep it healthy? This recipe for grilled vegetables is a nutritious and tasty choice. Ingredients 3 bell peppers (red/yellow), seeded and quartered 3 yellow squash, sliced length-wise, then cut into 1/2” pieces 3 zucchini, sliced length-wise, then cut into 1/2” pieces 1 Japanese eggplant, sliced length-wise, then cut into 1/2” pieces 12 mushrooms, cremini 1 bunch asparagus, trimmed and cut in half 2 red onions, cut into wedges Directions Place all vegetables in a large bowl and toss with two tablespoons of olive oil, three tablespoons of balsamic vinegar, two garlic cloves (crushed), and two tablespoons of chopped fresh rosemary. Brush grill basket with olive oil. Place vegetables in grill basket and place on grill. Grill for 8-12 minutes. Use salt and pepper to taste. And for dessert, here’s a delicious recipe for Red, White and Blue Berry Tarts! It’s a healthier choice and patriotic – perfect for July 4. Ingredients 2 whole graham crackers (four squares) 4 ounces fat-free cream cheese, softened 2 tablespoons fat-free sour cream 1/2 teaspoon vanilla 1 tablespoon powdered (confectioners’) sugar 2 cups mixed berries: Raspberries, strawberries, blueberries 4 paper muffin cups Directions Finely crush graham crackers and divide crumbs along four muffin cups. A muffin tray will help you shape them correctly. In a small bowl, mix cream cheese, sour cream, vanilla, and confectioners’ sugar with a whisk to make no-cook pastry cream. Put mixture on top of graham cracker crumbs. Top with berries. You can save some berries to decorate the plate. Refrigerate for at least 2 hours before serving. The recipe makes four tarts. Each tart contains about 105 calories, 5 grams of protein, 1 gram of fat, 6 milligrams of cholesterol, 18 grams of carbohydrates, 3 grams of fiber, and 250 milligrams of sodium. Have a safe and happy July 4! 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 27, 2017. Last updated June 28, 2021.0
- NutritionGeneral Page Tier 3BlogForget bland vegetables! This veggie stir-fry packs an intense, robust flavor with ginger, hot sauce and peanut oil. Whether you get fresh vegetables at the farmers market or buy them pre-cut to save time in the kitchen, this recipe is sure to give your body many essential vitamins and nutrients. You can even try experimenting with different combinations of vegetables! INGREDIENTS For the sauce: ½ cup low-sodium soy sauce 2 tablespoons vegetable broth 2 tablespoons brown sugar 2 tablespoons corn starch 1 tablespoon minced ginger 2 tablespoons Sriracha or other hot sauce to taste 2 tablespoons peanut oil For the stir-fry: 1 yellow onion, sliced in large pieces 2 red peppers, cut into large chunks (substitute one yellow or orange for added color) 2 cloves garlic, minced 2 medium zucchini, cut into small wedges 1 medium yellow summer squash, cut into small wedges 1 head broccoli, cut into florets INSTRUCTIONS Mix all sauce ingredients in a small bowl and set aside. Heat oil in a wok or large skillet on medium-high heat. Add garlic, onion and peppers and cook for 3–5 minutes. Add zucchini, yellow squash and broccoli. Stir constantly and cook until veggies are slightly tender. Stir in the sauce and cook for 2–3 minutes or until sauce is thick. Serve with brown rice or rice noodles. Want to eat healthier but not sure what to cook? Try more of these healthy, delicious recipes from our registered dietitians. Originally published Aug. 8, 2016. Last updated June 23, 2020.0
- Pregnancy & BirthGeneral Page Tier 3BlogAs a lactation consultant, I talk to moms everyday about the ‘villages’ they have formed and found around their breastfeeding journey. This is a constant theme I hear when asking a new mom about what was most helpful in finding support and encouragement. August is National Breastfeeding Month, which serves as an important reminder of the health benefits of breastfeeding. Breast milk is a natural source of nutrition and provides the healthiest start for an infant, according to the American Academy of Pediatrics (AAP). They recommend exclusive breastfeeding for the first six months (although any amount of time you breastfeed is beneficial) and say it’s an investment in the short- and long-term health of your baby, as opposed to just a lifestyle choice. READ MORE: Six ways to support a new mom A support system is key to meeting your personal breastfeeding goals. Here are some of the ways and places you can connect with other moms: Find support during the three most important phases. During your pregnancy, take a breastfeeding class in person or online. After giving birth, talk with a board certified lactation consultant. In the early weeks after birth, visit a support group. Connecting with care during all three of these time periods will have a huge impact on your wellbeing and success. Get out and about while nursing! Public breastfeeding is now legal in all 50 states. You can meet friends in the same places you would normally. Talk to a friend who has children. Ask them what they wish they knew before they started breastfeeding and what helped them stay motivated. If you will be pumping at work, talk to your co-workers and your boss about your plans and goals for keeping up with breastfeeding. Their understanding will make a big difference during the transition. Involve your partner, a family member or someone else you feel close to. Ask them to join you for a class or support group. The more support you have the more successful your journey will be. Check out Facebook! There are a number of online communities locally, nationally and even globally where you can ask questions and connect with other moms (even during those middle-of-the-night feedings). Find a group that’s a good fit for you. 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. Author Kelly Kendall is a nurse and International Board Certified Lactation Consultant (IBCLC) at Anne Arundel Medical Center.0
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