- General Page Tier 3BlogWho doesn’t love a turkey sandwich with freshly baked bread for lunch? Or who would ever say no to cheesy lasagna for dinner? Besides tasting good, what both of these foods have in common is gluten. Gluten is a protein found in grains, wheat, barley and rye. Foods like bread, baked goods, crackers, pasta and cereals contain gluten. This protein gives dough its elasticity and acts like a glue, which gives foods like bread its chewy, soft texture we all love. The term “gluten-free” has evolved from diet trend to big business. To put it into perspective, market trends suggest that gluten-free products could be worth as much as $7.5 billion by 2020. Some surveys have found over 25 percent of people stating that they are looking to cut gluten out of their diet for health reasons. READ MORE: Why does nutrition advice change? However, there is a nutritional downside to going gluten-free. If you unnecessarily cut out gluten, you may be risking nutrient deficiencies. Gluten-free products are lower in fiber and contain white rice flour or various starches. They also have more fat and sugar to make them bind together and taste better. And even if junk food is labeled as gluten-free, it’s still junk food, so keep this in mind if weight loss or eating a healthier diet is your goal. When diets and trends hit the mainstream, it creates an atmosphere ripe for myths and misinterpretation. The good news is that if you decide to go gluten-free, you have more options. Once you have made the decision to go gluten-free due to a gluten intolerance or celiac disease (an inflammatory response), consider the following: If the product doesn’t have a gluten-free label, carefully read the ingredient list and allergen warning. Check the allergen warning found underneath the ingredient list for wheat. If the warning lists wheat, then it is not safe for consumption. Barley and rye are not included in allergen labeling, but if found in the ingredient list, the product is still not safe for consumption. Only consume a product containing oats if it is labeled gluten-free. Oat products must be labeled gluten-free to be safe. Most commercial oats are contaminated with gluten from cross contact with wheat, barley or rye during harvesting and processing. Consider avoiding ingredients that contain gluten. Some common ones include malt, brewer’s yeast, wheat, barley, rye and wheat starch. Know which ingredients you can still consume. Some common gluten-free ingredients you do not need to avoid include caramel color, maltodextrin, glucose syrup and distilled vinegar. Read the manufacturer’s warning if the product is not labeled gluten-free. Avoid grain-based products (rice, corn and other cereal grains) that are labeled “may contain” or “made on shared equipment” with wheat/gluten. Prevent cross contact with gluten-containing foods while cooking and prepping food. The smallest amount of gluten, even one-eighth of a teaspoon, can cause intestinal damage in people with celiac disease. Individuals who do not have celiac disease may be able to tolerate gluten in these small amounts without allergic reactions. You should always sanitize cutting boards, toasters, strainers and knives to avoid contamination. Other considerations to keep in mind is assuring medications or supplements do not have gluten additives. Distilled alcohol, wine, gluten-free beer and ciders are safe for consumption. Try to stay away from all malted products, such as hard lemonade, mixed drinks and beer. Take some time to read labels and understand which ingredients you can or cannot consume if you’re trying to follow a gluten-free lifestyle. Start by becoming familiar with the most common foods with gluten and do some research on alternatives. Don’t forget that planning and preparation are important when trying to maintain a gluten-free lifestyle. But when in doubt, go without. Happy eating! 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. 2, 2019. Last updated Aug. 31, 2020.
- Pediatrics, Infectious DiseaseGeneral Page Tier 3BlogThe first day of school looks different this fall. School-age children are entering virtual classrooms with a single keystroke. Some parents have become teachers for the first time. Creating a space inside your home for your child to learn is important. Here are some tips to set up an ergonomic-friendly space this school year. What is Ergonomics? Ergonomics is the applied science of how a person interacts with their environment. This applies to an employee at their office, or a student at their desk. Adopting ergonomic techniques can improve your child’s educational environment and help prevent injuries. Check Eye Level Make sure your child’s seat is at eye level to the computer monitor. An adjustable chair can help achieve this. If you don’t have an adjustable chair, adjust the height of the laptop or desktop computer. Make Sure There is Enough lighting Natural light is best. Set up your child’s workspace near a window. You can also set up their learning space in an open area where a good amount of natural light comes in throughout the day. Position their desk in a way that decreases glare from the computer screen. This will reduce eyestrain and fatigue. Pay Attention to Posture Sit in an upright posture, ensuring alignment of your child’s head, hips and shoulders. Make sure their knees are at a 90-degree angle. Good posture can decrease the amount of force placed through the lumbar spine which will decrease the risk of stress on the lower back and injury. Take breaks Have your child take a break from their seated position. Ergonomic guidelines from Cornell University recommend that for every 30 minutes spent working, you should sit for 20 minutes, stand for eight minutes and move around for two minutes. This will ensure that your child is not sitting all day and can lead to a more productive experience for them. Print and post this handout in your home as a reminder of how to create a safe learning space for your child. Author Jamal Jackson is a physical therapist at Anne Arundel Medical Center.
- General Page Tier 3BlogNothing says fall quite like pumpkins and pumpkin-flavored foods. Pumpkin bread, pumpkin coffee, pumpkin smoothies — the list goes on! Not only do pumpkin foods taste good, they are full of vitamins and minerals. They’re a rich source of beta-carotene, an antioxidant that gives orange vegetables their color. Your body converts beta-carotene to vitamin A once you eat it. The vegetable also contain a lot of vitamin C, vitamin E, riboflavin, potassium and other nutrients. Here’s how this fall favorite can boost your health. Some health benefits of pumpkin Cancer prevention: The National Cancer Institute says antioxidants including beta-carotene may play a role in preventing cancer. The substances in pumpkin seeds have also been linked to lower levels of stomach, breast, lung, prostate and colon cancers, says the National Foundation for Cancer Research. Eyesight: Vitamin A helps with good vision, especially in the dark. Tougher immune system: Vitamin A may help your body fight infections and viruses, while vitamin C could help you recover from colds faster. Heart health: Pumpkin seeds contain chemicals that may reduce “bad” cholesterol and decrease your risk of heart disease, the National Institute of Health says. Weight loss: Pumpkin has less than 50 calories per cup, and most pumpkin recipes contain far less than a cup. It’s also a good source of fiber, which can help you stay full longer. Mood booster: Pumpkins contain the amino acid tryptophan, which helps form serotonin. Serotonin regulates mood, sleep and your appetite. Watch out for added sugar Despite the gourd’s health benefits, not everything pumpkin-flavored is healthy! Take a look at Starbucks’ popular pumpkin spice latte: A 16-oz. grande, with 2 percent milk and whipped cream, has 380 calories, 14 grams of fat and 50 grams of sugar. In fact, many items labeled “pumpkin spice” don’t actually contain any pumpkin. It’s a mixture of spices, including cinnamon, nutmeg, ginger and clove, or allspice, which taste like pumpkin pie. A typical slice of pumpkin pie, by the way, contains 323 calories and has 13 grams of fat and 25 grams of sugar. If you’re still craving a pumpkin spice latte, here is a healthier option: Pumpkin Spice Latte 1/ 2 cup unsweetened vanilla almond milk 3 tablespoons pumpkin puree 1 teaspoon pumpkin pie spice 1/ 2 teaspoon vanilla 1 teaspoon sugar 8 ounces brewed coffee Sprinkle with cinnamon and enjoy! Each latte contains 55 calories, 1.5 grams protein, 8 grams carbohydrate, 2 grams fat and 136 percent of your daily vitamin A needs. And if you’re in the mood for dessert, these cranberry pumpkin muffins are only 200 calories each. Cranberry pumpkin muffins Ingredients 2 cups flour 1/ 2 cup sugar 3 teaspoons baking powder 1 /2 teaspoons salt 1 /2 teaspoons cinnamon 3 /4 teaspoons allspice 1/ 3 cup vegetable oil 2 large eggs 3/ 4 cup canned pumpkin 2 cups fresh or frozen chopped cranberries Instructions Preheat oven to 400 degrees. Sift together dry ingredients (flour through allspice) and set aside. Beat oil, eggs, and pumpkin together until well blended. Add the wet ingredients (pumpkin mixture) to the dry ingredients all at once. Stir until moistened. Fold in chopped cranberries. Spoon into paper-lined muffin cups. Bake at 400 degrees for 20 to 25 minutes. Makes 12 servings Each muffin contains about 200 calories, 7 grams total fat, 1 grams saturated fat, 35 milligrams cholesterol, 230 milligrams sodium, 32 grams carbohydrates, and 3 grams protein. Toasted pumpkin seeds also make a healthy fall snack. First, rinse seeds well to wash away pumpkin pulp. Spray nonstick cooking spray on a baking sheet, then spread seeds. Or place seeds on the sheet, then add a bit of olive oil. Bake for 30 minutes at 325 degrees Fahrenheit, stirring occasionally. Bake until seeds are toasted lightly. 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. 22, 2017. Last updated Aug. 25, 2020.
- Behavioral Health, Infectious DiseaseGeneral Page Tier 3BlogThe coronavirus (COVID-19) pandemic has changed our lives in ways we never could have expected. For many people, these changes have been difficult. Now more than ever, it is important to reach out for help if you are beginning to suffer mentally and emotionally. Here is what we want you to know. Support groups can help For people already dealing with mental health concerns, isolation has been one of the hardest parts of the pandemic. Humans are social creatures. Many who had relied on community resources for support, such as senior centers, day programs, and wellness centers, were left in vulnerable positions when those gathering places closed. Many people are also experiencing grief as a result of the pandemic, even if they haven’t lost anyone due to COVID-19. Some people may have flare ups of depression and anxiety as a result. People may even develop new cases of depression and anxiety, even if this wasn’t previously an issue. Mental health support groups can be a huge help. It’s comforting to know that someone else is going through the same thing you are, that you are not alone. They also give you the opportunity to learn from others. And because many groups are virtual due to the pandemic, it’s easy to log on from whatever device you choose. Anne Arundel Medical Center’s (AAMC) COVID-19 Loss and Grief Support Group is one of those groups. Sessions are held via Zoom and are for anyone affected by the virus. The group, led by AAMC’s Division of Mental Health and Substance Abuse, meets Wednesdays from 5-6:30 pm. To join, email [email protected]. Support for Children Keep in mind that these are hard times for our kids, too. Their lives – including school routines, activities and gatherings with friends – look completely different today than they did a year ago. A recent study by the American Psychological Association found that 71% of parents worry about the effect the pandemic has had on their children’s social skills. Meanwhile, 55% of parents say their children have been acting out more since the pandemic started. Kids thrive on structure. This is important to remember as the school year begins and many are enrolled in online classes. Build breaks into their schedules and make sure they are getting outside. A little fresh air and sunshine can do wonders. We encourage parents to make time to talk to their kids and find out how they are coping. Even if you don’t have a lot of extra time these days, a five-minute conversation can make a difference. Pay attention to changes in their eating and sleeping habits and call your doctor with concerns. AAMC is also working on setting up a COVID-19 support group for teens. To learn more, email [email protected]. But don’t forget, parents need to look out for their own mental health, too. You can’t take care of anyone else if you aren’t first taking care of yourself. We are safe, ready and open If you or someone you love is experiencing mental health issues, whether it’s because of COVID-19 or something else, please don’t hesitate to seek help. Early in the pandemic, we set up telehealth services for patients, allowing them to get care from the comfort of their homes. AAMC’s Psychiatric Day Hospital along with our outpatient clinics offer both in-person and online services. Our hospital, including our Emergency Department, Pathways and the J. Kent McNew Family Medical Center, all have procedures in place to protect against the spread of COVID-19. We are safe, ready and open for you. There is always help, and there is always hope. Authors Eric Anderson, MD, FAPA, is the medical director of the J. Kent McNew Family Medical Center. Cindy Radovic, MA, BSN-BC, is clinical director of Emergency and Inpatient Mental Health Services at Anne Arundel Medical Center.
- Infectious DiseaseGeneral Page Tier 3BlogYou may be a parent trying to keep up with your child’s health. Or an active senior citizen in retirement. Regardless of your age, immunizations are a vital prevention tool for everyone. Making sure your immunizations are current is especially important during the coronavirus (COVID-19) pandemic because underlying conditions can increase your risk for infection. Vaccines are also an effective way to protect you from other serious diseases. Scheduling a routine visit with your provider is one of the best ways to ensure all your vaccines are up to date. How often do I need a routine physical? Your routine check-up schedule depends on your age. Children should follow the recommended vaccination schedule of their pediatrician. Adults, ages 18-49, should visit their general physician once every two years. If you are 50 years old or older, schedule a physical exam every year. How do vaccines work? When you get a vaccine, your body creates an immune response to a particular virus or disease. This immunity protects you from that virus or disease in the future. Are vaccines effective? It’s important to understand that no vaccine is 100% effective. For reasons related to each person’s immune response, not all vaccinated persons develop immunity. According to the Centers for Disease Control and Prevention (CDC), most routine childhood vaccines are effective for 85% to 95% of patients. Flu vaccines are more challenging. This is because of different flu types and mutations. On average, flu vaccines give a 50% reduction in the risk of flu for the general population. Although flu vaccines are not as effective as childhood vaccinations, they are still worthwhile. Why are vaccines important? Getting vaccinated is important because it is likely that you’ll build up antibodies against that specific infection. This can save your life. A certain percentage of people who get the vaccine don’t become immune. They and the people who can’t get vaccinated (i.e., infants, immune-compromised individuals, people undergoing certain medical treatments, etc.) will hopefully be protected by herd immunity. Herd immunity means that if enough people are immune to a disease, the disease will have a hard time finding anyone to infect. This causes the disease to die down. An estimated 70% of the population needs to be immune to COVID-19 for it to die down. Recommended Vaccines Vaccination schedules vary by age. To see a full list of recommendations, visit the CDC website. Your doctor can also recommend any vaccines you should get. Make sure your immunizations are up to date. Set up a routine physical with your provider. Doctors’ offices are safe, ready and open to care for you. Author Scott Eden, MD, is a practicing family medicine physician at Anne Arundel Medical Group Chesapeake Family Medicine in Annapolis. He can be reached at 443-481-4080.
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