- General Page Tier 3BlogPancakes are a breakfast classic. But they’re not always the healthiest choice — they can be high in sugar and fat, especially if they include chocolate chips, nuts or other fillings. Toppings such as butter and syrup also add a lot of extra calories. You can make a healthier version of pancakes, however. These fruited buckwheat pancakes are perfect for breakfast, or whenever you are craving something sweet. Fruited Buckwheat Pancakes 1 cup nonfat milk 1 egg 1 tablespoon canola oil 1 cup buckwheat flour 1 teaspoon baking powder 1 tablespoon sugar 1 cup chopped peaches, fresh, frozen, or canned and drained Directions Heat griddle to 400°F. In a bowl or large measuring cup, beat egg into milk. Add oil. Stir in buckwheat flour, baking powder, and sugar. Let sit until bubbles begin to rise. When griddle is hot, use a 1/4 cup measure to drop pancakes. Turn pancakes when they form bubbles and look dry around the edges, 2 to 3 minutes. Cook second side about 2 to 3 minutes. Top with fruit. Makes 12 pancakes. Each pancake contains about 56 calories, 2 grams of protein, less than 1 gram of fat, 20 milligrams of cholesterol, 13 grams of carbohydrates, 1 gram of fiber and 57 milligrams of sodium. Add-ons: 1 teaspoon of salted butter adds 34 calories, 4 grams of fat, 10 milligrams of cholesterol, and 27 milligrams of sodium; 1 tablespoon of real maple syrup contains 52 calories, 13 grams of carbohydrates and 2 milligrams of sodium. Originally published Sept. 26, 2017. Last updated Feb. 21, 2020.
- General Page Tier 3BlogKnowing what foods are good for you and which foods aren’t good for you can be a challenge. Studies seem to contradict each other, and misinformation is everywhere. To add fuel to the fire, some food companies work hard to disguise their food as a healthy choice, whether it is or not. When it comes to food, don’t be fooled by false health claims. From counseling people on health and nutrition, we’ve found that there are six foods in particular that have managed to gain a reputation as “health” foods, when in fact they often aren’t. Be wary of these six foods that often don’t include the health benefits they claim. Smoothies Drinking fruit that’s been blended into a sweet, liquefied concoction may sound more refreshing than chomping on a whole piece of fruit. The reason why most fruit smoothies are so delicious is because they may contain added sugars in the form of fruit, juice, frozen yogurt, agave, honey or dates. Some recipes add nut butters, seeds and coconut, which pack in a lot of calories for a drink. Make your own healthier smoothie with one serving of fruit (try freezing it for extra creaminess), unsweetened almond milk or low-fat milk, greens, and vanilla extract or cinnamon for natural sweetness. Nutrition or protein bars Most protein bars lining the grocery aisles are glorified candy bars injected with whey or soy protein. Some are upwards of 350 calories with of a lot of fat and sugar, consumed in about three bites. If you’re looking for a high-protein snack, try a glass of low-fat milk or a handful of nuts and dried fruits. Granola Granola has somehow managed to make its mark in the health food industry. But this crunchy cereal is almost always loaded with calories and sugar. One cup of granola can contain a whopping 600 calories. Check the label before you buy and try adding fresh fruit to your granola. The added fiber will fill you up faster. Wraps Wraps look thinner than bread or bagels, but they can actually equate to eating four small slices of bread. Whole wheat or not, ordering your sandwich as a wrap isn’t your best choice, especially for people watching their weight or blood sugars. Spinach wraps are no better. Less than two percent of these wraps are made up of spinach. Gluten-free products Gluten-free diets are meant for people with celiac disease or who have sensitivity to gluten. Most gluten-free foods are higher in calories, lower in nutrients and heavily processed. Veggie and fruit “chips” Banana chips may look like a smart choice, but their calorie count, fat and sugar content is nothing to brag about. And there’s not a lot of veggie in “veggie chips.” There’s no need to swear off any of these foods for good. Lots of foods can fit into a healthy eating plan when you enjoy them in moderation. Just be sure to read labels so you know what you’re eating and aren’t fooled by advertising claims. And remember, the healthiest foods don’t come in packages. 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. 6, 2016. Last updated Feb. 14, 2020.
- Women's Health, Heart CareGeneral Page Tier 3BlogYears ago, doctors recommended rest and limited activity to expecting moms as they progressed through each stage of pregnancy. While you should always check with your health care provider on what would be best for you and your baby, staying active during your pregnancy has shown to ease back pain, improve your mood, and prevent the risk of gestational diabetes and pregnancy-induced high blood pressure. Exercise will also help you maintain a healthy weight during pregnancy and may reduce your risk for a Cesarean section. Physical activity will not increase your risk of miscarriage, low birth weight or early delivery. But there are some safety tips you should keep in mind: If you’re new to exercise, your heart rate should stay below 150 bpm. Stay well hydrated before, during and after exercise. Eat a snack or drink juice 15-30 minutes before you exercise. Stop if you become dizzy, short of breath or experience any bleeding. Do not exercise outside when it is very hot or humid. As your body makes room for your growing baby, you may wonder which exercises are safe during each trimester. Learn your risk for heart disease with our free online heart health profiler and take the first step toward having a healthy heart for life. First Trimester I wouldn’t start training for a marathon just yet, but if you are able to work through the first-trimester morning sickness and fatigue, going for a brisk walk is a great exercise during this stage. But if you’re just getting started, walk 10-15 minutes a day and gradually increase to a 30-minute walk 3-5 times a week. For women without pre-existing health conditions, moderate activity does not have heart rate limitations. This is especially true for women who were exercising prior to pregnancy. If you were highly active before getting pregnant and remain healthy, you can continue. Second Trimester Has your morning sickness and fatigue decreased? You may find you have more energy in your second trimester. However, as your joints begin to loosen, you are at a greater risk for injury (like sprains and strains). At 14 weeks, we recommend avoiding activities like skiing, contact sports, karate and other activities that increase your risk of falling. You may continue with walking, swimming and pre-pregnancy exercise as long as it isn’t high-impact or lifting weight over 25 pounds. Prenatal yoga and stretching can also be very beneficial and help increase your strength and flexibility as you prepare for childbirth. Third Trimester The best workouts for your third trimester are swimming, walking and biking in a reclined exercise bike. Prenatal yoga is still a good option for this stage as you get ready to deliver your baby. If you’re continuing with weight resistance exercises, it’s okay to lighten the load. Modifying bicep curls to about 3-5 pounds will still help keep your arms toned. Some women work out through the end of their pregnancy, but some may stop. Either way, it’s important to listen to your body and talk with your doctor. Patients with the following conditions should especially ask their provider before starting exercise: heart and lung conditions, cervical problems, low-lying placenta, high blood pressure later in pregnancy, and vaginal bleeding and cramping. As always, it is best to discuss any questions or concerns with your obstetric provider. Need a reminder? Download your Safe Exercise During Pregnancy infographic now. Author Frederick Guckes, MD, is an OB-GYN at Luminis Health Ob-Gyn Annapolis. You can schedule an appointment with him by calling 410-573-9530. Originally published Jan. 28, 2019. Last updated Oct 21, 2024.
- Heart CareGeneral Page Tier 3BlogAugust 30, 2018, started like most other mornings. I woke, showered and got dressed. As I stood at the kitchen counter making my lunch, I began to feel just a little bit odd. There was a hint of what I thought was heartburn that I noticed in the upper back part of my throat. I took an antacid pill and pressed forward with my salad chopping. I then noticed my left jaw. It didn’t hurt, really – I just knew it was there. I also began to feel a very slight fluttery feeling in my chest. The sensation was just below my clavicle and I could feel it just in the upper part of my chest. Overall, I thought I felt a bit anxious. I sat down on a bench in the kitchen and then moved to the couch to try to relax. Within another few moments, I felt a flushed feeling from my head down to my feet. A symptom I remember having felt before during bouts with a stomach bug: nausea and a sense of pending diarrhea, so off the bathroom I headed. I remember passing the desk in the living room, but the next instant I opened my eyes to find myself lying on the floor. Still trying to make haste to the bathroom, I got to my feet only to open my eyes again and find myself face-down on kitchen floor. I had lost consciousness twice! I was now drenched in sweat. About that time, my husband came in from having mowed the lawn and he insisted on calling 911. Good move, Rob! My husband was not typically home during this time, but someone, somewhere, was surely watching over me that day. I knew things weren’t right, but I honestly thought I was experiencing a stomach issue — heart attack was so far removed from my realm of reality. Within five to eight minutes the EMTs arrived. I really had no idea of the severity of the situation – just that I wanted the odd bodily sensations I was feeling to cease. When I arrived at Anne Arundel Medical Center, a team of about 15 was waiting for me (never a good sign). The team took me to the catheterization laboratory – what organized, efficient, saviors they were! Led by Dr. Eric Ginsberg, I was “fixed” and in a recovery room before it even hit me what had actually happened. A bit later, it finally sank in: I had a heart attack. But, how could that be? I am not a picture of health, admittedly; I am very overweight, and I am diabetic, but for the six or so months prior to this, I had been really focusing on my health. I was working with my primary care provider to get my blood pressure under control, and I was working on my diet and A1C (blood sugar test for diabetics) as well. I’d sworn off sugar and lost nearly 30 pounds. I thought I was “on it.” But, I have a family history of heart disease – my dad died at the age of 41 after having had two major heart attacks – and until recently, I didn’t take my diabetes too seriously. August 30, 2018, could have turned out way worse, but it also never could have happened at all. While I am grateful for the amazing care I received, if I could go back, I would tell my 35-year-old self to take into account my family history of heart disease now. Because while I eventually tried to do the right thing, I was too late. Remember, six months of being healthy won’t reverse a lifetime of bad choices. Don’t let “too late” be today. You’re not immune to the “facts of life” just because you think you’re on top of things. It’s important to take all health issues seriously regardless of how bullet-proof you think you are. At the end of the day, it’s better to be seen by a health care professional than to be viewed by grieving friends and family. I completed cardiac rehabilitation at AAMC, yet another wonderful group of caring and effective health care professionals. I have regular appointments with my endocrinologist and dietitian. I’m at the gym three times a week, and I’m focusing on my health. The most devastating recollection of the entire event was the look on the faces of my husband and my two daughters when they walked into my room after the stent procedure. I’m doing whatever I can these days to try and ward off the pain I saw in their eyes and set myself up for a better future. Learn your risk for heart disease with our free online heart health profiler at askAAMC.org/HeartHealth and take the first step toward having a healthy heart for life. Author Karen is a 62-year-old heart attack survivor from Annapolis. Originally published Feb. 21, 2019. Last updated Feb. 13, 2020.
- Behavioral Health, Pediatrics, UncategorizedGeneral Page Tier 3BlogThe heroin epidemic in Maryland continues to make headlines, with both Maryland Governor Larry Hogan and Anne Arundel County officials having declared it a “public health emergency.” But as any parent would tell you, it’s not just heroin they worry about but a whole host of temptations that seem to be impacting kids at even younger ages. Parents are still the primary influence on their teens. According to research done by the Substance Abuse and Mental Health Services Administration, approximately 93 percent of teens reported their parents would be disappointed if they used alcohol, cigarettes or other drugs. Education is definitely one of the biggest keys in the fight against adolescent drug use. The earlier we can teach them about the importance of decision making and what drugs and other substances can do to their body, the better chance we have of them not wanting to try them. Information changes every day. It will be hard to combat something you know very little about. Educate yourself and make sure that you are really listening to your child and talking to them without bias and judgement. Our children are informed of many things and it is our job to make sure that the information they get is valid. The Academy of Pediatrics calls it Purposeful Parenting. The National Institute on Drug Abuse cites the importance of family bonding saying it is the bedrock of the relationship between parents and children. Some tips to keep in mind: Be a parent to your child, not a friend. Educate yourself about what’s happening in your child’s school, in the community and about resources available to help. Be a positive role model and promote positive behaviors. Communicate effectively. Good communication helps reassure family members that they care about each other and appreciate each other’s efforts. Good everyday communication can also make it easier to bring up issues, make requests when needed and resolve conflict when it arises. Every family needs ongoing communication about shared interests and concerns, such as running the household, recreational activities and solving problems, to name just a few. Family members also need to be able to express feelings to each other and talk about motions such as happiness, anger, sadness, concern and anxiety. Learn more about the J. Kent McNew Family Medical Center, a 16-bed mental health hospital for adults opening in March. The Hazelden Betty Ford Foundation offers these tips on things to remember for effective communication with your child: Expressing Positive Feelings We all feel good when our efforts are acknowledged. Try deliberately expressing positive feelings using these steps: Look at the person. Tell the person what he or she did that pleased you. Tell him or her how it made you feel. Expressing Negative Feelings To air negative feelings in a way that will help resolve them, try these steps: Look at the person and talk with a serious tone of voice. Tell the person what he or she did that displeased you. Tell him or her how you feel as a result and be specific. Make a request for change, if possible. Express Feelings Clearly with “I” Statements Describe your own feelings and avoid putting others on the defensive. For example, instead of saying “you really ticked me off when you were late for dinner last night,” try saying “I was angry when you came home late for dinner last night. I’d appreciate it if you’d be on time or call if you’re going to be late.” You will be surprised how comfortable a child is about talking about drugs, especially if it is something that is so prominent in their environment. A parent’s knowledge of drugs, positive influence and productive conversations with children can carry their child a long way in having a healthy and productive drug-free life. Author Keshia Brooks, BSPH, MBA, is supervisor of Prevention Education and Family Wellness at Pathways, Anne Arundel Medical Center’s substance abuse and mental health treatment facility. You can reach her office at 410-573-5422. Originally published Jan. 15, 2016. Last updated Feb. 11, 2020.
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