- Heart CareGeneral Page Tier 3BlogHeart disease is the number one killer in the U.S., and it doesn’t discriminate. While it tends to affect men earlier, it affects both genders. The good news is many cases of stroke and heart attacks are preventable through lifestyle changes. Research suggests following a Mediterranean diet has many benefits. It can aid weight loss, blood sugar control, help with depression and reduce levels of inflammation, which is a risk factor for heart attack, stroke and Alzheimer’s. A Mediterranean meal pattern is packed with fruits, vegetables, whole grains, legumes and olive oil. It highlights fish and poultry over red meat which is high in saturated fats. And red wine is consumed regularly but in moderation. Here are a few top Mediterranean heart-healthy foods and tips Replace butter and margarine with olive oil. Olive oil is rich in monounsaturated fats along with canola and walnut oil, also high in omega 3 fatty acids. Try mixing with flavored vinegars for salad dressings, or marinades. Switch up your protein. Swap out red meat with fish, poultry, turkey, beans, nuts, soy and other plant-based proteins. Try one new recipe a week. ‘Tis the season for dusting off the crockpot. Enjoy fruit for dessert. A good source of fiber and antioxidants, fruit is a healthy way to indulge your sweet tooth. Try a new exotic fruit every week. Put fruits in recipes and keep it at the forefront in the kitchen and refrigerator. Set aside time to savor every bite. A Mediterranean diet is as much about lifestyle as it is diet. Instead of gobbling up your food in front of the TV or other media, sit down at a table and enjoy the food and the company. Eating slowly allows you to be more mindful on feelings of hunger and fullness. Dip it! Try vegetables with Mediterranean-inspired spreads such as hummus, tzatziki (creamy cucumber yogurt dip) or baba ghanoush (made from eggplant and sesame). A sample meal plan may look like this Breakfast: oatmeal with shaved almonds and an apple Lunch: whole grain sandwich with vegetables. Dinner: 3oz Broiled salmon, 1/3 c rice and 2 cups of cooked vegetables. A good first step to eat Mediterranean is to incorporate at least one new plant-based recipe per week. Keep in mind that exercise, stress reduction and keeping socially connected are all part of the Mediterranean lifestyle for good health and happiness. Recipe: Babaganoush (Baba Ganoush) Ingredients: 1 large eggplant 1 clove garlic, crushed 2 Tbls. lemon juice 2 Tbls. tahini (sesame paste) ¼ c. parsley, chopped (may use basil or cilantro for different flavor) Optional ¼ tsp. salt Directions: Preheat oven to 450 degrees. Line a cookie sheet with foil. Prick eggplant with fork and place on cookie sheet. Bake eggplant until soft – about 20-25 minutes. Let the eggplant cool – cut lengthwise, drain off liquid and scoop out pulp into food processor. Process until smooth and transfer to bowl. Stir in crushed garlic, lemon juice, tahini and parsley. Season with salt to taste. Serve with fresh vegetables and enjoy! Authors By Ann Caldwell and Maureen Shackelford, nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.0
- NutritionGeneral Page Tier 3BlogWe wait for it all year, that wonderful time when we eat things that we don’t usually consume, and sometimes we eat too much of it. The holidays are all about food, and it is possible to enjoy what you love and not feel guilty about it later. The key is to focus on eating nutrient-dense foods—those that have a high level of nutrients but are relatively low in calorie count. This doesn’t mean you can’t enjoy treats but be mindful about portions and indulge just a little bit. Remind yourself that the first bite or two tastes the best, so slow down and savor the flavors and textures of the delicacies you look forward to all year! Party the Smart Way Holiday parties can be a challenging minefield of delicious foods with low nutritional density, so don’t go to a party on an empty stomach. Try to drink plenty of water and eat a small, healthy snack before the event. Take a good look at all the food choices on the buffet before you select to ensure your calories count. Balance your plate with 50% fruits and vegetables, just like any other day. Don’t waste your calories on foods you can enjoy any time of the year, like a dinner roll, potato chips or cubes of cheese—look for something you wouldn’t normally eat. When you’re invited to a party, offer to bring a dish that fits your normal meal plan. Hosts love when guests bring a fresh fruit platter or veggie platter with a fun and healthy dip. Focus on the people and good conversation and move away from the food table. Did you know that anything you put on a cracker can be enjoyed on a cucumber? Again, fruits and vegetables make nutritious fill-ups without extra calories. Lean protein options including shrimp, smoked salmon, lean meats or beans and hummus can help satisfy hunger. Limit Alcohol but Not Exercise Alcoholic beverages mean holiday cheer for many of us—eggnogs, mixed drinks, and hot ciders. When we have a cocktail or two, our inhibitions around food choices take a dive. We start out selecting fruits and vegetables, but after a drink or two, the higher calorie options call to us. With so many delicious, flavored soda waters and seltzers available these days, enjoy a cocktail but keep a glass of seltzer water in your hand—good for sipping during cocktail hour. Stick with your regular exercise routine and try to work out before or after holiday events. Regular exercise can help temper holiday stress and might help regulate your appetite. Plan an event without food as its focus. Join family and friends to do a tree lighting, go ice skating or enjoy a holiday concert. Get outside and take a brisk walk to enjoy holiday decorations or create a new family tradition—it’s what the holidays are all about. It’s important to remind yourself that with a little planning and a positive attitude, the holidays can be fun and healthy. Relax and enjoy the day of the celebration, whether it’s Thanksgiving, Christmas or Hanukkah. Just don’t let one day turn into a week or month of holiday eating. This article was originally posted on the Enquirer-Gazette. Authors Ann Caldwell is a nutritionist and registered dietician at Luminis Health’s Anne Arundel Medical Center.0
- Cancer Care, News & Press ReleasesGeneral Page Tier 3BlogAnne Arundel Medical Center (AAMC) has earned CEO Cancer Gold StandardTM accreditation for its work to reduce the risk of cancer for its employees and covered family members. AAMC is recognized for encouraging healthy behaviors and improving health outcomes for employees by promoting prevention measures, encouraging early detection through cancer screenings and ensuring access to quality care. “Anne Arundel Medical Center is honored to be among the leading organizations to achieve the CEO Cancer Gold Standard Accreditation™,” said Sherry B. Perkins, president of AAMC. “We strive to provide the highest quality of care for our patients and are equally committed to promoting the wellbeing of our employees and their families. We offer the latest technology in diagnostics and treatments, with access to innovative research and clinical trials to deliver care and support that comes with compassion. Cancer is not only treating a disease, it’s caring for each person throughout his or her journey.” The Gold Standard accreditation recognizes AAMC’s programs to reduce cancer risk by taking concrete actions in prevention, screening, cancer clinical trials, quality treatment and survivorship, and health education and health promotion.0
- Men's Health, Orthopedics, Women's Health, UncategorizedGeneral Page Tier 3BlogYour knee or hip has bothered you for years. Perhaps you have a joint replacement surgery scheduled, or maybe you just know it’s in your near future. Before your surgery, you may be able to decrease your odds of a complication by making a few key lifestyle changes. Get in shape Strong muscles help support your joints. The better shape you’re in before joint replacement surgery, the more likely you’ll have a speedy recovery. Regular exercise helps maintain joint function while relieving stiffness and fatigue. Also, strengthening your upper body makes it easier to get around with a walker or cane for the time you’ll need it following your surgery. Make sure you follow the exercise plan your surgeon recommends, and strongly consider taking part in prehabilitation strength training with a physical therapist. Research shows that prehab helps many recover faster following joint replacement surgery. Watch your weight Studies also show that obese patients are more likely to experience complications both during and after surgery than patients who are not obese. Every pound you lose takes three pounds of force off of your joints. In some cases, your diet can even help with the inflammation that can cause joint pain. Cutting back on fried and processed foods can help you lose weight and reduce inflammation. Quit smoking Smoking, and other tobacco use, can delay your body’s ability to heal itself following surgery. Smoking can slow down incision healing time, as well as increase your risks of prosthetic-related complications. When you smoke, your blood vessels become smaller, reducing the amount of oxygen-rich blood in your bloodstream. Healthier lungs and higher blood oxygen levels lead to faster healing. If you need help quitting, Anne Arundel Medical Center (AAMC) offers classes and resources at askAAMC.org/QuitSmoking. Prepare your home Being able to successfully move around in your own home is the first step to getting back to everyday life following joint replacement surgery. Don’t wait until after surgery to prepare your home. Here are a few basic tips: Consider creating a “base camp” on the main level of your home. This will be where you spend most of your time. Set up a recliner or a chair and ottoman, with your phone, computer, remotes and everything else you’ll need in easy reach. Make sure you’ve cleared a path in your home that allows you to easily move around with a walker. Remove loose rugs since they can be hazardous when you are walking around. Plus, make sure you tape down all electrical cords. Make sure your food and grooming supplies are accessible, between waist and shoulder level. AAMC’s Center for Joint Replacement recently began offering PT360, which offers in-home visits from a physical therapist before your surgery. The therapist helps with prehab and helps you prepare for life after joint replacement surgery in your own home. You learn how to get in and out of your own bed, how to navigate your stairs, how to get in and out of your car, and much more. Keep a positive attitude Know that you’ll experience challenges along the way, and maintaining a positive attitude helps tremendously. Having a positive surgical outcome is partly dependent on your willingness to work hard in physical therapy and rehab. Keeping a positive attitude helps. Prepare for your joint replacement Another challenge patients often face is anxiety, or fear of the unknown. A great way to ease anxiety is to be prepared. Talk with your surgeon and ask questions. Read through the guidebook you’re given by your surgeon. Go to the preoperative joint class and learn as much as you can before your surgery, as this will aid in your recovery. The success of your joint replacement surgery truly takes a team approach — from the office staff, to the operating room team, to the nurses and physical therapists. Having a solid team helps you achieve the best possible result. Our goal is always to get you out of pain and back to your everyday activities as soon as possible, and these six steps will help you reach that goal. To sign up for an upcoming Hip and Knee Pain 101 class, visit askAAMC.org/JointSeminars. Author By Justin Hoover, MD, orthopedic surgeon at AAMC Orthopedics. To reach his practice, call 410-268-8862. Originally posted March 15, 2017. Last updated May 4, 2018.0
- Cancer Care, Men's HealthGeneral Page Tier 3BlogSeptember is Prostate Cancer Awareness Month and there’s good reason to take note. According to the American Cancer Society (ACS), prostate cancer is the second most common cancer in American men. And, about one in eight men will be diagnosed with the disease in his lifetime. This year alone, nearly a quarter-million American men will get it and, sadly, more than 34,000 will die from it. These are scary numbers — and they underscore the importance of screening and finding prostate cancer early when successful treatment is more likely. About Screening Tests Prostate screening involves looking for prostate cancer before symptoms are present. We use two main screening tests: Digital rectal exam: In this test, a doctor feels the prostate gland for bumps or suspicious areas by inserting a gloved, lubricated finger into the rectum. Prostate-specific antigen (PSA) test: A PSA test is a blood test that measures levels of a particular protein produced by normal and cancerous prostate cells. The higher a man’s PSA level, the more likely prostate cancer is present. The problem with prostate cancer screening tests is they aren’t entirely accurate. Results might suggest you have cancer even when you don’t. On the other hand, a screening test could appear normal when cancer does exist. When there’s concern about prostate cancer, doctors do a biopsy, which involves removing cells from the gland and looking at them under a microscope to see if they appear abnormal. Unfortunately, biopsies can cause pain, bleeding and infection. They also sometimes lead to: Overdiagnosis: There are times when a man might never know he had cancer if he hadn’t had a screening test. Many prostate cancers grow slowly and don’t cause symptoms or threaten a man’s life. Rather than dying of cancer, he’s more likely to die with it. However, once he gets a cancer diagnosis, it can cause stress, anxiety and possibly, overtreatment. Overtreatment: When a man knows he has prostate cancer, he wants it treated, even if it’s likely the cancer would never cause problems. Unfortunately, treatment can cause bowel and bladder toxicity and erectile dysfunction, which can negatively — and unnecessarily — affect his quality of life. Prostate cancer screening recommendations Different medical organizations, including the U.S. Preventive Services Task Force, the American Urological Association and the American Cancer Society, make recommendations regarding who should be screened and when. And while their recommendations vary slightly, they all generally suggest that men take these steps to safeguard their prostate health: Regardless of your age, medical history or risk factors, you should talk with your doctor about the benefits and risks of screening and treatment before deciding. From roughly the age of 50 to 69, you should make a personal decision about getting screened with a PSA test. If you’re younger than 50 with increased risk factors — such as being African American or having a strong family history of prostate cancer — you should start conversations with your physician, and screenings, sooner. It’s okay to stop routine prostate cancer screenings at age 70. In general, most experts also agree that your PSA value can help support your decisions about screening frequency, and that your overall health and life expectancy should be considered as well. Making your decision So where does this leave you? Possibly, uncertain. But when in doubt, always speak to a medical expert. Your doctor can help you learn more about your risk for prostate cancer and weigh what’s most important to you when making screening decisions. In the meantime, it’s helpful to know the signs and symptoms of prostate cancer and to tell your doctor if you have them. When signs and symptoms, such as these, are present, looking for cancer may become more important: Blood in urine or semen Erectile dysfunction Pain the hips, back, or chest or other areas Urination difficulties, including a weak stream or frequent urination, especially at night Loss of bowel or bladder control Numbness or weakness in your legs or feet While all of these symptoms can be related to problems other than cancer, it’s crucial you get them evaluated to be sure. The team at Luminis Health is here to help. Schedule your consultation or screening appointment today. Authors Amar Rewari, MD, MBA is the Chief of Radiation Oncology for Luminis Health. Dr. Rewari is a board-certified radiation oncologist trained to treat all types of cancer with the latest radiation therapy techniques.0
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