- WellnessGeneral Page Tier 3BlogAs you set off on the road, trail or treadmill to train for your first 5K (or your next one), it’s worth giving some extra thought to what you’re putting in your body for fuel. Eat Well: Get the Energy You Need to Go the Extra Mile Luckily, the best nutrition plan for 5K training looks a lot like a healthy, well-balanced diet. While marathoners might need to “carb-load” for long training runs or take in specific extra nutrients, most runners training for 5K races can get what they need by eating wholesome meals with a variety of fresh foods. For maximum payoff, make sure you get a good mix of carbohydrates, proteins and healthy fats. These elements all play a role in making sure your body has enough energy to exercise, keeping your muscles healthy and promoting good recovery as you train. Tips from the U.S. Department of Agriculture: Limit added sugars and saturated fats Make half your grains whole grains Make half your plate fruits and veggies Vary your protein routine. Over time, small changes add up. For instance, switching out an everyday breakfast of waffles with syrup to include high-quality options — such as oatmeal with berries, or scrambled eggs on a bagel with a side of fruit — can help keep you on the fast track. Hydrate: And Drink in Your Success You should drink approximately 64 ounces of water per day. If you stay well hydrated throughout the day, you won’t need to drink anything prior to your run. Carry a water bottle with you so you can sip from it regularly. Sports drinks with electrolytes are healthy for people who exercise for long periods of time, or sweat profusely. In general, we get more than adequate amounts of sodium and potassium and sugar in our food. We don’t need to drink those nutrients. Also, if you’ve been thinking about reducing your alcohol consumption, this is a good time to do it. Drinking alcohol can get in the way of a good workout in a number of ways, including dehydrating you, disturbing your sleep and affecting your blood sugar. Have a Great Race When it’s finally race day, your healthy nutrition choices will set you up for success. In the hours before the starting gun, stick to the meals your body is used to eating rather than reinventing the wheel or introducing new foods. For dinner the night before your 5K, good meal options might include brown rice with grilled chicken and veggies, or whole wheat pasta with meat sauce and a lightly dressed salad. It’s also best to avoid higher fat foods, since they take longer to digest. If your race is early in the morning, make sure to put something in your stomach first. A banana with a little peanut butter, wholegrain toast with jam or an energy bar might do the trick. Throughout your 5K prep, consider good nutrition part of your training. Making higher quality choices more often than not will support your running plans and help you feel your best on race day. On your mark, get set…go! Author Davis Maurer, MS, RDN, LDN, is a clinical nutrition manager at Luminis Health Doctors Community Medical Center.0
- UncategorizedGeneral Page Tier 3BlogWe all know we shouldn’t eat fast food, but most of us can’t help ourselves. The convenience, speed, and flavors of fast food make it tempting, but it’s important to recognize that ultra-processed foods come with health risks. While there are many definitions, think of ultra-processed as food you can’t make from scratch. Sixty percent of the average American adult’s diet consists of ultra-processed food. Diets heavy in ultra-processed foods are linked to higher risks of obesity, type 2 diabetes, heart problems, cancer and more. That’s because the food industry designs these foods so we crave and buy them more. As a result, these foods contain higher amounts of sugar, salt, and fat, and lower amounts of fiber compared to less processed alternatives. One study found that people ate 500 more calories a day when offered diets based on canned or processed meats and frozen potato sides, compared to those who ate fruits, vegetables, and fresh meats. The good news? It’s easier than you think to cut back on ultra-processed foods. Eat ultra-processed food in smaller quantities Trying to cut out your favorite ultra-processed snacks altogether could set you up for failure. Instead, try to eat ultra-processed foods in smaller quantities. That way, you won’t fill up on high-in-calorie, low-in-nutrient food. Don’t eat chips straight from the bag. Instead, put a handful in a small bowl to prevent overeating. At your favorite ice cream shop, order one scoop instead of two and skip the toppings. A rule of the thumb? Order the kids portion if possible. Choose healthier ultra-processed options Not all ultra-processed foods are created equally. Plain pretzels and whole-grain crackers and hummus are better than chips, since they have less saturated fat and calories. Some ultra-processed foods can even be healthy. Whole grain bread without added sugar is technically ultra-processed but it’s also high in fiber and nutrient dense. When buying highly processed foods, compare calories, fiber, sugar, and salt content to make a healthier choice. Watch your drinks Beverages can be heavily processed too. Sports drinks and sodas have a long list of chemical ingredients. Caffeinated drinks can also be high in sugar and artificial flavors. A vanilla latte at a popular coffee shop might pack around 250 calories. Stick to non-sweetened drinks like water and tea as much as possible. If you’re craving soda, try mixing juice and soda water. If you want to order coffee, choose one without flavors, as flavored coffees often include sugary syrup. You can also make your coffee healthier by skipping the whipped cream and requesting skim milk instead of whole milk. Make smart choices at restaurants We all need a break from cooking once in a while. Making healthier choices when going out to eat can be as simple as ordering a small burger without fries or soda. On the side, consider a small salad and ask for a vinaigrette dressing, which packs far fewer calories than cream-based dressings. Avoid salad toppings, like croutons, bacon bits, or tortilla chips, which can be high in fat and salt. Check the ingredients list Foods low in sugar or fat are healthy, right? Not exactly because they are often packed with salt and additives. Pay close attention to the ingredients list and look for chemicals, like guar gum, polysorbates, mono- and diglycerides, carrageenan, and soy lecithin. Strive for products with fewer additives, as this often indicates a higher proportion of real food ingredients. Pay attention as well to the daily value percentage, or how much of the maximum daily amount of sodium, fat, and sugar a product contains. If a package of beef jerky has more than half of the salt you should consume in a day, it’s probably not worth it. The bottom line: small steps can add up Whether you order your coffee with skim milk, skip the fries with your burger, or decide to have whole grain crackers as a snack, you are taking little steps that can make a big difference in your overall health. Author Nowreen Haq, MD, is an endocrinologist at Luminis Health who focuses on cardio metabolic outcomes, complex diabetes, obesity and transgender endocrinology.0
- Women's HealthGeneral Page Tier 3BlogIf you’re one of the estimated 25 million women dealing with pain “down there,” embarrassment may be keeping you from getting the help you need. You’re not alone. Only an estimated 15% of women dealing with pelvic pain bring it up with their doctor. Too many women assume pelvic pain – pain that mostly or only occurs in the area below a woman’s belly button – is something that “comes with the territory” and silently live with it. But there’s good news: You don’t have to. What is Pelvic Pain? Pain is the body’s way of letting you know something’s not right. While it’s common for many women to experience mild cramping or discomfort before or during their monthly menstrual cycle, pelvic pain can involve much more, including pain in your lower stomach or back, buttocks and genital area. Pelvic pain may: Be steady or come and go Cause pressure or discomfort around the vaginal area Feel sharp and stabbing in a specific spot, or dull and spread out Make inserting a tampon or getting a gynecological exam uncomfortable Pelvic pain is chronic if it lasts more than six months and affects your normal activities like work, exercise or having sex. What Causes Pelvic Pain? Pelvic pain can be hard to diagnose because the pelvic area in women includes different systems —digestive, reproductive and urinary — along with many muscles, ligaments and nerves. There may be one source of pain or multiple causes. Some common causes include: Aging Childbirth Endometriosis Adenomyosis Fibroids Genetics Hormonal changes Injured or irritated nerves Scar tissue Urinary tract infection Weak pelvic floor muscles Pelvic pain feels different for everyone and your pain level may not relate to how severe the problem is. For instance, a tiny area of endometriosis may cause intense pain for you, while someone else could have extensive endometriosis with little to no pain. Pelvic pain isn’t something to minimize or try to live with; ignoring it comes with risks. Left untreated, pelvic pain can lead to pelvic inflammatory disease, scarring and fertility problems. Emotional problems can flare too – depression, anxiety, insomnia and intimacy struggles are real. Your Doctor Wants to Help – Start Talking Finding relief starts with mustering the courage to talk openly with your doctor about what you’re experiencing. Be prepared to be as specific as possible. You’ll likely be asked questions like: Can you describe the pain you’re experiencing? Can you rate your pain on a scale from one to 10? Does it wake you at night? How frequently do you have pain? How long have you been experiencing pain? What kinds of activities trigger it? What makes it worse or better? Do you find yourself calling out of work or school due to pain? Pinpointing the cause of pelvic pain isn’t always clear-cut and can take time. You may even have more than one thing going on. After talking with you and doing a physical exam, your doctor may want tests to gather more information. Diagnostic tools such as ultrasound, laparoscopy and cystoscopy allow for a closer look. With these results, you and your doctor can talk about the treatment that’s right for you. Treating Pelvic Pain Thankfully, there are treatment solutions that don’t involve surgery, or if they do, have a minimally invasive approach. The most common treatment options include: Diet and lifestyle changes. Changes to your eating and exercise plans. Medication. Over the counter and prescription pain relievers and muscle relaxants. Physical therapy. Massage, stretching, strengthening and learning how to control pelvic floor muscles. Surgery. Minimally invasive procedures to remove adhesions, fibroids or endometriosis. Finding relief for pelvic pain may mean trying more than one approach or a combination of treatments. If you feel you are not being heard, don’t hesitate to seek a second opinion. It can take time, but opening up to your doctor and working together can lead to brighter days ahead. Author Jessica Ton, MD, is board-certified in obstetrics and gynecology. She specializes in minimally invasive gynecologic surgery. Make an appointment by calling 443-481-3493.0
- Men's Health, Women's Health, Wellness, UncategorizedGeneral Page Tier 3BlogAlmost everyone suffers from the occasional bout of heartburn around Thanksgiving. But for millions of Americans, this discomfort isn’t just a holiday occurrence. Gastroesophageal reflux disease (GERD) occurs most commonly when the valve between the stomach and the esophagus, known as the lower esophageal sphincter, does not function properly. This allows stomach contents to flow back up into the esophagus, causing frequent heartburn and acid indigestion. Less commonly, symptoms may include difficulty swallowing, dry cough, asthma, wheezing, sore throat, hoarseness, nausea, vomiting, dental erosion and bad breath. It’s highly advised that you consult with a physician if you experience any of these symptoms continuously for more than two weeks while taking over-the-counter antacids. In rare cases, GERD has been known to cause more serious health conditions such as esophageal cancer, when left untreated. Getting a Grip on GERD Lifestyle changes are often the first recommended course of treatment for managing GERD symptoms. These simple approaches include: Maintaining a healthy weight Avoiding tight-fitting clothing Avoiding certain trigger foods and drinks such as fatty or fried foods, tomato sauce, alcohol, chocolate, garlic, onion, and caffeine Eating smaller meals slowly Waiting at least three hours after eating before lying down or going to bed Elevating the head of your bed Quitting smoking When these approaches fail, your physician may suggest medication. Increased focus on GERD over the past decade has led to the development of many reliable over-the-counter and prescription options. These range from antacids to neutralize acid in the stomach to medications that actually block acid production or cause the stomach to empty faster. Your physician will work with you to determine which approach is best for your particular case. If lifestyle changes or medication don’t offer relief from your symptoms, then surgery may be the next course of action. For years, Nissen fundoplication has been the “go-to” surgery for GERD. During this laparoscopic procedure, the upper part of the stomach is used to create a new anti-reflux barrier around the lower esophageal sphincter (LES). This strengthens the sphincter and prevents acid reflux. A hiatal hernia, if present, is also repaired. Current long-term success rates for this procedure when performed by expert surgeons in dedicated centers are between 90 and 95 percent. The LINX ® Reflux Management System The LINX ® Reflux Management System – the latest surgical advance for treating GERD – achieves results approaching those of Nissen fundoplication, but with a tiny magnetic device. During this laparoscopic procedure, the bracelet-shaped magnet is inserted at the base of the esophagus where it works to close the LES immediately after swallowing, thereby restoring the body’s natural barrier to reflux. While GERD can be persistent and it may take time to find the right treatment, it’s important not to lose hope. Your doctor should be able to direct you to an option that will ultimately provide you with relief. Author Adrian Park, MD, is the Chair of Surgery and an internationally recognized specialist in minimally invasive surgery. He can be reached at Anne Arundel Medical Group Surgical Specialists at 443-481-6699. This article was published in The Capital on Sunday, Nov. 23, 2014. See link.0
- Why Choose Luminis HealthWe use laparoscopic techniques, which means minimal scarring, less pain and shorter hospital stays.And once your surgery is complete, we continue to offer support, since this is a lifelong journey. We'll help set you up for success by teaching you about:Making healthy choices when away from home.Reading food labels.Staying hydrated.Identifying low-fat foods.Our Bariatric Optimization Program (BOP) is a personalized, medically supervised fitness program designed with your needs in mind. It ensures you're able to incorporate exercise into your life in a healthy, sustainable way.We also offer support groups so you can talk to other people who understand what you're going through.Plus, if you're dealing with any other medical concerns, we have access to a wide range of specialists within Luminis Health to make sure you're getting holistic, comprehensive care. For instance, if you develop loose skin after weight loss, the Luminis Health Plastic Surgery team can talk to you about options for body contouring.TreatmentConditions/Services/Treatments PageToday, there are more weight loss surgery options than ever before. One of the most common is gastric bypass.Wondering if gastric bypass or another bariatric surgery might be right for you? Attend one of our many free weight-loss surgery seminars to learn more.The Benefits of Gastric Bypass SurgeryPatients who have gastric bypass surgery typically lose 65-70% of their excess body weight within the first 12 months. Statistically, it is the most effective weight-loss surgery.In addition to weight loss, gastric bypass can reduce chronic conditions that commonly accompany obesity, such as type 2 diabetes, high blood pressure and obstructive sleep apnea. In the long run, you can save money on prescription drugs, doctor visits and hospital stays.How Gastric Bypass WorksLaparoscopic gastric bypass is an effective, permanent option for weight-loss surgery.For this procedure, your surgeon creates a small stomach pouch and directly attaches it to a lower section of your small intestine.With a smaller stomach pouch, you feel full sooner and stay full longer. As you eat less food, your body stops storing excess calories and starts using its fat supply for energy.Gastric bypass surgery doesn't change the way your body digests food. Instead, food spends less time in the small intestine, which may help reduce the amount of fat and calories your body absorbs. The surgery also changes the way some of your hormones work, which can lessen your hunger. How One-Anastomosis Gastric Bypass WorksLuminis Health is the only program in Maryland to offer one-anastomosis gastric bypass, a variation on gastric bypass. It is the newest form of weight loss surgery.Using a stapling device, your surgeon creates a small pouch from the stomach and connects it to the small bowel. Unlike in gastric bypass, there is only one connection to the small intestine. This makes the procedure less invasive and requires less time in the operating room. After the surgery, patients feel fuller faster and absorb less fat and fewer calories.0
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