- NutritionGeneral Page Tier 3BlogThe holiday season only comes around once a year. While it can be an easy time to slip into unhealthy eating habits, you can fit holiday celebrations into an overall healthy lifestyle with a little bit of positive thinking — and planning. Here are our top six tips for maintaining healthy habits throughout the holidays. 1. Get Moving Make exercise part of the holiday season and burn more calories than you consume. Kick up your steps and exercise during the days right before a celebration or family gathering. On the actual holiday, take a walk early in the day and then again after a meal. Taking a walk together is a great way for family members of all ages to enjoy time together away from the table. Even when it starts to get dark outside, you can bundle up and tour the holiday lights in and around your neighborhood. Just be sure to wear reflective clothing, bring flashlights and be cautious of any traffic. 2. Fuel for the Day Remember to eat prior to the big feast. You don’t want to save up calories and find you are so hungry during dinnertime that you have difficulty controlling your appetite. If you include protein and fiber (think fruits and vegetables) early in the day as part of your breakfast or lunch, you won’t be as hungry and will have the will power to make better decisions about your food and drink choices. 3. Watch your Portions Don’t think you have to swear off dessert or your favorite holiday snacks to stay healthy. It’s truly all about portion size. Most people already know the foods that will be served at their holiday gatherings, and many of these foods are family favorites. Don’t spend your calories on items you can have any other time of year. Instead, choose your holiday favorites and stick to moderate portions. If you’re a guest at a family member or friend’s house, offer to bring a healthy dish you know you will enjoy and can substitute for a less healthy option. Remember, fruits and vegetables are your best options. 4. Think Water Alcohol and sugary drinks come packed with extra calories. Don’t drink your calories; save them for the delicious food. Sip a large glass of water or flavored sparkling water to stay hydrated and ward off cravings for calorie-laden drinks. If you do decide to have an alcoholic beverage, wine spritzers are a better choice than most cocktails. 5. Be Realistic Maintaining your standard weight through the holidays is a reasonable goal. However, this isn’t the easiest time to focus on weight loss. Most people are juggling busy schedules, food temptations and entertaining guests, so a realistic goal during this season is to avoid weight gain. 6. Shift the Food Focus The holiday season is the perfect time to focus on friends and family. Rather than making food the main focus, consider building traditions around socializing, time together and games. Remind yourself of what you’re thankful for and celebrate your relationships. This not only helps your physical health but your mental health as well. Do you know how many calories are hiding in classic holiday treats? Calories aren’t everything, but it’s helpful to stay conscious of how many calories you’re eating and drinking. While you don’t have to avoid all holiday treats, many of them are loaded with calories so it’s best to keep portions small. Here are some calorie counts for common holiday desserts and drinks. 1/8th of nine-inch wide pecan pie = 190 calories 1 cup of Irish coffee (no sugar added) = 263 calories 1/8th of nine-inch wide pumpkin pie = 171 calories 4-ounce glass of egg nog = 110 calories Three iced sugar cookies = 540 calories 1 cup of hot chocolate = 120 calories 1/16th of red velvet cake = 320 calories 16-ounce white chocolate peppermint drink = 460 calories 1/9th of eight-inch slice of gingerbread = 370 calories 5-ounce glass of wine = 120 calories Request an appointment with one of our registered dietitians for a variety of nutrition services. They can create a food plan tailored to your personal health needs, identify what nutrients you may be lacking and help you achieve your health goals. 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 Dec. 6, 2016. Last updated Dec. 9, 2019.0
- NutritionGeneral Page Tier 3BlogYou can use foods’ natural sugars to make sweet treats. Baking the apples at a high temperature will release their sugars, creating a scrumptious, healthy dessert. The fiber from the apples and oats, plus the protein from the yogurt and peanut butter, will leave you feeling full and satisfied. Ingredients 4 apples1 teaspoon lemon juice1 tablespoon whole-grain flour1–2 teaspoons cinnamon1/4 teaspoon nutmeg (optional)1 cup old-fashioned oats1/4 cup slivered or chopped almonds1/2 cup vanilla Greek yogurt1–2 tablespoons peanut butter Instructions Preheat oven to 425 degrees. Core and slice the apples, keeping the skin on. Place in an 8×8-inch baking dish and sprinkle lemon juice on top. In a small bowl, combine the flour, cinnamon and nutmeg, then pour on top of the apples and mix so each apple slice has a thin covering. Place in pre-heated oven and bake for about 15 minutes. While the apples are baking, place a small sauté pan on the stove on medium-high heat. Mix together the oats and almonds and add to the hot pan. You can add some cinnamon here, too, if you’d like. Stir constantly using a rubber spatula or wooden spoon until fragrant, about five minutes, then remove from heat. In a small bowl, mix together the Greek yogurt and peanut butter; set aside. When the apples are finished, remove from the oven. Spoon the baked apples into four individual serving bowls. Divide the oat mixture into four even servings and top each apple portion. Then finish it off with the yogurt/peanut butter mixture. Enjoy warm. Originally published on Dec. 5, 2016. Last updated on Oct. 9, 2019.0
- NutritionGeneral Page Tier 3BlogAre we killing the environment or is it killing us? When we look at what we eat and how we grow it, we find extensive evidence of damage to our food, from pollution and soil depletion to the toxicity of growing foods industrially. Not many people give much thought as to how their diet impacts the environment, the animals and our future. But this is a real, and growing, problem. Our diets are linked to the environment through the companies we fund and our personal emissions. As Americans demand cheap food, the American agricultural policy for the past 30 years has focused on providing large amounts of inexpensive calories. Two of the cheapest sources of calories are corn and soy, which the federal government has long subsidized and which make up a large percentage of our caloric intake. Corn and soy are used because they can be efficiently grown on vast farms. However, consistently growing just one crop – or a monoculture – depletes the soil and forces farmers to use greater amounts of pesticides and fertilizers. The effects of pesticides and fertilizers on natural wildlife and our water supply is well documented. Depletion of nutrients in the soil through monoculture and the use of fertilizer simplify the biochemistry, which makes our food less nutritious. Plants treated with pesticides also don’t produce much of their own phytochemicals –biologically active compounds found in plants – to protect themselves from pests. These plant chemicals are greatly beneficial to humans. Organic foods are an exception to this, as they do not include contaminants and it is likely that they have more phytochemicals. Additionally, they contribute less to environmental pollution. READ MORE: Farmers Markets: Let’s reduce the reliance on processed foods The following are foods that contribute to environmental concerns because they require more energy and typically release more pollution: Foods high on the food chain. Particularly large ruminant animals (cows, goat, sheep, etc.). Animal feed requires fertilizer and irrigation water. Emissions are also required if forestland is converted to grazing land. As a result, methane is released from their digestion and manure. Open-ocean fishing fleets depend entirely on fossil fuels. Highly sought-after fish are typically overfished, resulting in additional sea travel and increased emissions. Highly processed foods. These require more steps in the production process, which also mean more energy is used. Imported foods. When we transport food over long distances, more fossil fuels are used. If you want to reduce the carbon footprint of your food choices, you might want to consider the following: Eat lower on the food chain. This means more fruits, vegetables and grains, and less red meat. Choose local or sustainable fish and seafood that is lower on the food chain. For example, mussels, clams and squid. Read your labels. Look for fresh foods with the fewest processing steps. Buy organic. Organic food doesn’t have contaminants and it is likely to have higher amounts of phytochemicals Watch your waste. About 30 percent of the carbon footprint in the U.S. is tied to wasted foods. Water, energy, pesticides and pollution go into the production of wasted food, and food waste ends up in landfills where it releases methane gas as it decomposes. What we eat matters. The food choices we make every day have a big impact on the environment. The good news is that even small changes in what we buy and eat can add up to real environmental benefits. Eating green means eating fresher, healthier foods while reducing your grocery bill and supporting our farmers. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.0
- Nutrition, WellnessGeneral Page Tier 3BlogGetting dinner on the table is a daily struggle for many parents, especially once school starts. We know you’re busy, but home-cooked meals can save you time, money and stress. Meals prepared at home generally contain a greater variety of nutrient-rich foods. Here’s your cheat sheet to get dinner on the table and start the school year off on the heathiest foot. Dust off your slow cooker. One recipe resource available for slow cookers you can freeze is New Leaf Wellness. From pulled pork, to lentil soup or even spaghetti sauce, the slow cooker can save time and allow family members to eat at different times if necessary. Try a pressure cooker. Instead of cooking low and slow all day, it cooks at high pressure at the end of the day usually in under an hour. Repurpose leftovers. For example, grill salmon fillets pm Sunday, have salmon on a salad Monday and add salmon to a pasta dish Tuesday, or make fish tacos. You can also bake six chicken breasts and use in soup, chicken salad, chicken enchilada or chicken tacos for meals throughout the week. Have a plan. Planning prevents ordering out or fixing a frozen pizza. Look at the family calendar, taking note of sports practices and other activities during dinnertime. For those active nights, fix something that can be prepared in the slow cooker or repurpose the leftovers into soups, fajitas, wraps or pasta dishes. Grocery shop during times you might waste waiting at kids’ activities. We have all been on the sidelines at practices or in the car reading or thinking about all the other things we should be doing, so go ahead and squeeze in a trip to the grocery store. Also, use this idle time to Google recipe ideas using ingredients you have on hand. Let the kids cook. Involve them in the menu ideas. The more hands on they are, the more likely they are to want to expand their palate and taste more things. Washing produce, assembling ingredients, cleaning as you go are all ways children can help. Look for recipes that can be doubled and/or frozen. Freezer cooking is a great way to combine the healthier aspects of home cooking with convenience we desperately need during the school year. Have groceries on hand. This is likely the most important element to assure menu success. Setting yourself up with healthy foods, ready to go, sets the stage for the entire week. Purchase precut vegetables or fruit. Use them for a baked potato bar, sandwich stations, or casserole add ins. Create a meal rotation. Bring peace to your meal planning with theme nights. For example, Monday is grill night, Tuesday is Mexican, Wednesday is a pasta dish. It is a great way to automate your pantry needs, and subsequently your grocery list. It can also help with picky eaters so they know what to expect and can offer ideas. Set yourself up for easy meal prep by creating a meal rotation for certain days or meals so that you don’t really have to think about it. If you need to store recipes, there are many apps to choose from, such as Evernote, Pinterest, Paprika, Pepperplate and OrganizEat. If you are moving towards plant-based eating, visit the Physician Committee for Responsible Medicine for recipe ideas. 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 Sept. 4, 2018. Last updated Aug. 27, 2019.0
- General Page - Tier 2Hospital bills can be confusing. We're here to help.We know that medical bills can be unexpected and overwhelming. Luminis Health is committed to helping patients understand their financial options and access care.Luminis Health provides medically necessary hospital care regardless of a patient’s ability to pay. Patients may qualify for free or reduced-cost medically necessary care based on household income or financial hardship, whether they have health insurance or not. Patients may apply for financial assistance up to 240 days after receiving an initial bill.Patients may also qualify for federal or State programs, such as Maryland Medical Assistance (Medicaid). Our Financial Counseling team is available to help patients apply for these programs and determine eligibility for hospital financial assistance. Certain physicians and other medical providers who care for patients while they are in the hospital may bill separately and may not be covered under the Luminis Health Financial Assistance Policy.Eligibility for Financial Assistance Patients may qualify for financial assistance based on household income or financial hardship. Luminis Health provides financial assistance for medically necessary hospital services based on patient income as a percentage of the Federal Poverty Level (FPL) as follows:Up to 200% (FPL): Eligible for 100% financial assistance (free care) 201%–250% of FPL: Eligible for a 75% reduction in patient responsibility 251%–300% of FPL: Eligible for a 60% reduction in patient responsibility Above 300% of FPL: Patients may still qualify for financial assistance based on financial hardship. This may apply when a patient’s medical expenses are 25% or more of their gross household income over a 12-month period.Patients approved for financial assistance will not be charged more than the amounts generally billed (AGB) to insured patients for the same services.For full details, including documentation requirements and how financial hardship is determined, please refer to the Financial Assistance Policy. Presumptive Eligibility In some cases, Luminis Health may use available information to identify patients who are likely eligible for financial assistance.This may include information from:Public assistance programs (such as Medicaid, SNAP, or WIC) Third-party data sources used to estimate household incomeWhen sufficient information is available, patients may be approved for financial assistance without completing an application.If additional information is needed, a Financial Counselor will contact the patient to complete the process.Patients may also qualify for federal or State programs, such as Maryland Medical Assistance (Medicaid). Our Financial Counseling team is available to help patients apply for these programs and determine eligibility for hospital financial assistance.Certain physicians and other medical providers who care for patients while they are in the hospital may bill separately and may not be covered under the Luminis Health Financial Assistance Policy. View these providers.Payment Plan OptionsLuminis Health offers payment plans directly through the hospital to help patients manage their hospital bills.Interest-free payment plans are available to all patients, regardless of income or insurance status.Patients may request a standard payment plan without applying for financial assistanceFor Maryland residents, income-based payment plans based on household income are available. Income based plans may limit the amount owed each month. Patients requesting an income-based payment plan will be asked to provide income and household size information to determine the maximum monthly payment amount. Income based plans may require additional screening. Financial Counselors are available to explain billing and payment options and help identify the most appropriate option for each patient.How to Apply for Financial AssistancePatients may apply for financial assistance by:Completing the Maryland State Uniform Financial Assistance Application Providing income and financial information as requested Submitting the application in person, by mail, via MyChart or by emailFinancial assistance information, including the Financial Assistance Policy, application, and plain language summary, is available in Spanish and other languages commonly spoken in our community. Additional language assistance and free interpreter services are available upon request to help patients understand their options and complete the application process.Applications and PoliciesMaryland State Uniform Financial Assistance ApplicationSolicitud Uniforme de Asistencia Financiera del Estado de MarylandFinancial Assistance PolicyPolítica de Asistencia FinancieraLuminis Health Financial Assistance Information SheetFolleto de asistencia financiera de Luminis Health, Visit Us Financial Counselors are available to assist patients with the application process Monday through Friday from 8:30 a.m. to 4:30 p.m. No appointment is necessary. Luminis Health Anne Arundel Medical Center North Pavilion, Ambulatory Care 2001 Medical Parkway Annapolis, MD 21401 Monday-Friday 8:30 am – 4:30 pmPhone: 443-481-1401 Email: [email protected]0
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