- 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
- Men's Health, Weight Loss, Women's HealthGeneral Page Tier 3BlogThere is no shortage of surprising new health studies. But how do you know which are worth your attention? When it comes to nutrition, it’s easy to get caught up in the hype. Let’s look at which headlines to heed or ignore: “Celery juice is the new diet.” The latest internet sensation promotes celery juice as a weight loss and digestion remedy, attesting that it can even contribute to reducing inflammation and preventing cancer. There is no evidence that celery juice helps with weight loss, especially with the juicing process stripping away the fiber and feeling of fullness. There is also no evidence it improves digestion. When it comes to cancer prevention, studies show that certain types of fruits and vegetables either protect against certain cancers or have components that protect against cancer. However, there is no specific research on celery juice and this benefit. The whole celery has a flavonoid, which shows some anticancer effects. Bottom line: Eat the whole celery for its anti-inflammatory properties that promote the health of gut lining and may help regulate digestion. Like anything else, celery juice is not a cure-all and drinking it will not eliminate other unhealthy eating habits. “Dark chocolate relieves stress.” Two studies revealed that dark chocolate-influenced gene activity of participants, increased anti-inflammatory agents and increased infection-fighting cells. The studies also suggest chocolate could positively affect brain function. However, the studies never measured stress, inflammation, mood, memory or immunity. Bottom line: Presently, a large clinical trial is testing a supplement with cocoa flavanols on heart disease, stroke and memory. Even if the results of the study show that cocoa can help, you would have to eat 600 calories worth of dark chocolate a day to receive the therapeutic dose and reap the benefits. “Carbohydrates fuel cancer.” This idea tends to resurface from time to time, hinting that sugar feeds cancer. There is evidence, in fact, that higher insulin levels occur because of high sugar intake along with extra weight around the waist. However, the current thought is that insulin itself can get a tumor started. Evidence shows that people with high insulin levels have a higher risk of breast and colorectal cancer. Bottom line: Cut back on added sugar but do not count on that to prevent or halt the spread of cancer. “Your liver needs cleansing.” The liver is the workhorse organ for blood cleansing, blood cell making and bile production – it does not need your help. There is no validity to claims that we need to rid our livers of toxins. Bottom line: Our organs cleanse our systems of unhealthy substrates without wasting your money on ever-changing potions. “Beans and nightshade vegetables are toxic.” It appears that lectin (a type of protein found in beans and nightshade vegetables that can bind to sugar) is the new gluten. Lectin foods are well tolerated by most people. They are not ‘anti-nutrients’ but, in fact, deliver a host of nutrients, fiber and health benefits. Bottom line: Lectin foods are mostly denatured with cooking and we have antibodies that deal with them. While some people do not tolerate these foods, telling everyone to avoid them is irresponsible. If you are looking for credible nutrition information, it can be hard to find in a sea of conflicting information. It can be frustrating and confusing. Here are some red flags to look for: A story that appeals to your emotion — especially through fear — also twisted science, no science or only anecdotes. Keep in mind that good science evolves slowly. Pay close attention to how your body reacts to certain foods and diets, and do what works best for you. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.0
- Men's Health, WellnessGeneral Page Tier 3BlogBetween work, family and personal priorities, a man’s health can sometimes take a back seat as the years go by. But it’s important to stay in charge of making smart lifestyle choices as you get older so you can achieve, preserve and truly enjoy a healthier quality of life. Make Small Changes: They Add Up The leading cause of death for men in the U.S. is heart disease, and about half of the men who died suddenly from coronary heart disease had no symptoms before it happened. The top heart disease risks, according to the Centers for Disease Control and Prevention (CDC), are medical and lifestyle factors such as: Diabetes Excessive alcohol use Hypertension Obesity Physical inactivity Unhealthy diet These factors can also impact your risk for other health conditions like stroke, certain cancers and more. Fortunately, you can take steps to keep your body healthy with the everyday choices you make. Eat those greens. Making the choice to fuel yourself mainly with wholesome foods, and avoiding sugar and salt, will affect how you feel and reduce your long-term health risks. On an everyday basis, try to fill half your plate with fruits and vegetables and switch up your sources of protein. Keep it moving. Getting enough exercise is important. The CDC recommends for 20 minutes per day, but even small amounts of physical activity count, especially any activity you like that makes you sweat. Healthy habit shifts like taking the stairs, choosing to park at the bottom of the hill, or knocking out some pushups while you wait for the microwave might help you keep up an active mindset and lifestyle! Watch what’s in your cup. Choosing water over soda is an easy way to cut down on excess sugar. If you drink alcohol, curbing your intake can have positive effects on a variety of health conditions. Make sure you keep tabs on exactly how much alcohol you consume on a weekly basis. Get to Know Your Doc It can be all too easy to avoid getting a checkup at the doctor’s office, especially if you’re feeling healthy. But some diseases don’t show symptoms at first. Seeing a healthcare provider regularly and making tune ups when needed can help you prevent or treat conditions before they get significantly worse. Talk to your doctor about your blood pressure and cholesterol. Ask if there are any conditions you should be screened for, such as diabetes, or colon cancer if you’re over 50. It’s not always convenient, but taking these steps is within your control. Take Care of Your Mental Health Just like you check in with your doctor, don’t forget to check in with your mental health. Stress can affect your lifestyle choices and your body’s immune system. Men and women experience the same types of mental health conditions, but men may not show the same warning signs as women. If you’re feeling differently lately, don’t ignore your symptoms. You can work to reduce your stress level or find good-for-you ways to manage your stress. Time for a Change? It’s never too late to take charge of your health. If you need to make swaps in your food options, move your body more or get rid of a habit that’s not helping you, every day is a new chance to start. What might be uncomfortable at first will soon feel more familiar. And keep it up—your health is worth it. Author David Press, MD, is associate chief medical officer at Luminis Health Doctors Community Medical Center.0
- Senior Care, Women's HealthGeneral Page Tier 3BlogBrain fog. Mood changes. Night Sweats. Insomnia. Hot flashes. The reality is menopause is the biggest change women go through since adolescence, and you’ll likely experience some, if not all, of the symptoms. But are there things you can do along the way to help you navigate it? In most cases, the answer is yes. Every woman’s menopause journey is different, but here are some tips that may help along the way. Don’t Try to Predict When the Change Will Happen I see a lot of women who are looking for ways to predict when menopause may start. Since stress is one of those triggers that makes menopause worse, it’s important to just let Mother Nature run her course. There isn’t a correlation between how early or late you started your menstrual period and when menopause will start. And, you MAY follow in your mother’s footsteps on timing, but then again you might not. Checking your hormone levels doesn’t work either. At the end of the day, your period is your best gauge. I tell my patients to check in with me once three periods are missed, although women are not considered to be officially in menopause until 12 consecutive months of missed periods. Your symptoms will become more pronounced the longer you’ve missed periods. Also, if your periods are persistently less than two weeks apart, touch base with your doctor. Avoid the Things that May Make Hot Flashes Worse Stress Alcohol (especially wine) Caffeine Hot Drinks Spicy Foods Sugar Remember, not all of these things may affect you. Pay attention to what you’re eating around the same time as you have episodes to see if there’s a pattern. For you, it may be something on this list or it might be some other food. Know What Helps Lessen Hot Flashes or Their Inconvenience Moderate to Vigorous Exercise (Four times a week) Losing Weight Dressing in Layers Ice Water/Cool Drinks Meditation/Deep Breaths Fans Know There Are Treatments Beyond Hormone Replacement Therapy It’s hard to know when to seek out additional treatment and every woman is different, so my rule of thumb is if your symptoms are persistent enough to continually disrupt your life you should talk with your doctor. Three common treatments are: Over-the-Counter Naturals (such as Estroven and IsoRel)—These mimic estrogen. You should give them at least three months to see effectiveness, and they generally have a 30 to 50 percent success rate. Antidepressants (such as Effexor and Brisdelle)—These are non-hormonal options for women who have blood clots or have had or are at higher risk for breast cancer. Brisdelle was specifically created to treat menopausal symptoms. It’s a lower dose than what would be used for anxiety or depression. You should give them at least three months to see effectiveness, and they generally have a 30 to 50 percent success rate. Hormone Replacement Therapy (HRT)—I recommend transdermal estrogen or oral natural progestin in the lowest amount that provides relief. HRT is individualized, and I recommend you talk to your doctor because it is not prescribed for everyone like it used to be. No matter which method you try, look at things in six-month blocks. Are your symptoms better? Are you able to handle it better? If you’re still having moderate to severe symptoms that interfere with your life, check back in with your doctor. For more information and events geared toward the health needs of women, please visit LivingHealthierTogether.org. Author Karen Hardart, MD, an OB-GYN at Anne Arundel Medical Center. She can be reached at 410-573-9530.0
- News & Press ReleasesGeneral Page Tier 3BlogWe’re launching a major advertising campaign that showcases our commitment to partnering with you to live healthier. The stars of our campaign? You! That’s right, we’re featuring local people just like you who have been AAMC patients, as well as their family and friends. The ads highlight our network of dedicated healthcare providers who are here to help you take control of your health. Whether you’re looking for a fitness class or nutrition counseling, or someone to repair your heart or fight your cancer — we’ve got you covered from head to toe. Look for our campaign (and see if you can find all five of our little known health facts) in local newspapers and magazines, on our Facebook and Twitter accounts, on county buses and on the radio. 1. People who own pets tend to have lower blood pressure. According to the American Heart Association, research shows that owning a pet may be linked with lower cholesterol and blood pressure levels. Researchers haven’t determined the exact cause of this effect, but there are several likely explanations. Pets have also been shown to lower stress and obesity levels in their owners, both of which can affect blood pressure. Dog owners may have an advantage since their pets require frequent walks. In fact, in a study of about 5,000 adults, dog owners were more physically active than people who didn’t own a dog. Take 48 stressed stockbrokers for example. As part of a study, these men and women all took medication to lower their blood pressure. Researchers then split them into two groups. Half of them adopted a dog or cat, the other half did nothing different. Months later, the study revealed that the group who adopted a pet were significantly calmer during stressful events compared to the other group. 2. Hugs have healing powers. Those people wearing T-shirts or holding signs declaring “Free Hugs” might be on to something. Most of us know hugs can help us feel connected to other people, but did you know they can actually help prevent sickness? When we feel connected to others, especially through physical touch, we’re less prone to experience sickness caused by stress. In one study of more than 400 adults, researchers found that the more often people hugged, the more their chances of getting sick decreased. Hugging may be an indicator of overall social support in a person’s life, which also promotes good health. In the same study, the adults who said they have a strong social support system had fewer cold symptoms than those who said their support system was lacking. 3. Happy people are less likely to get sick and usually live longer lives. Positive emotions and good health often go together. That’s what researchers found when they studied more than 6,000 adults between age 25 and 74 for 20 years of their lives. Specifically, people with “a sense of enthusiasm, hopefulness and engagement in life” were more likely to avoid or better manage diseases like stroke, diabetes, depression and heart attack. Another study revealed a link between happiness and life expectancy. Older adults who self-reported low levels of happiness died at almost twice the rate in the next five years compared to those who self-reported high happiness levels. Even after excluding factors like sickness, financial trouble and depression, those who were the happiest still had a 35 percent lower risk of death. 4. Laughing 15 minutes a day can burn up to 40 calories. Burning a few calories doesn’t require going to the gym. Your body burns calories naturally all the time, but laughing creates a spike in caloric burn. Here’s how it works: When you laugh, your heart rate increases anywhere from 10 to 20 percent. A higher heart rate speeds up your metabolism, the bodily reactions that affect your weight. Research at Vanderbilt University found that you can burn 10 to 40 calories by laughing for 10 to 15 minutes. 5. 20 minutes outside can have the same effect as a cup of coffee. Next time you start reaching for another cup of Joe to ward off feelings of tiredness, try stepping outside instead. Studies suggest that nature can help us feel more energized and focused. In one study, 90 percent of participants reported higher energy levels when doing activities outdoors. But you don’t have to exercise outside to reap the benefits. Nature’s effect is strong enough that simply being outside can make you feel more energized. Find more free health tips and tools at LivingHealthierTogether.org. Our Sources: https://archive.nytimes.com/well.blogs.nytimes.com/2013/05/09/heart-association-weighs-in-on-pets/?ref=oembed http://www.heart.org/HEARTORG/HealthyLiving/Owning-a-Pet-May-Protect-You-from-Heart-Disease_UCM_453586_Article.jsp#.V7w_YvkrKUkhttp://www.ncbi.nlm.nih.gov/pubmed/22071630 http://www.scientificamerican.com/article/a-hug-a-day-keeps-the-doctor-away/ http://greatergood.berkeley.edu/article/item/does_happiness_really_help_you_live_longer http://time.com/4217052/do-happy-people-really-live-longer/http://www.livestrong.com/article/308619-how-many-calories-do-you-burn-each-time-you-laugh/http://www.rochester.edu/news/show.php?id=3639 http://www.sciencedirect.com/science/article/pii/S0272494409000838 http://www.telegraph.co.uk/news/science/science-news/7803320/20-minutes-outdoors-as-good-as-cup-of-coffee.html0
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