- Orthopedics, Weight Loss, Women's Health, WellnessGeneral Page Tier 3BlogStrength training exercises are key to burning calories, increasing metabolism and preventing injury. But you don’t need a gym membership or equipment for a proper strength routine. You can try these five exercises at home. Push-up Make sure your hands are shoulder-width apart. Angle your hands against the ground in whichever way feels most comfortable. Keep yourself straight. Think of your entire body as a straight line from your shoulders to your feet, and don’t stick your behind in the air. If you have trouble pushing yourself up, clench your glutes, abs or both. Your strength doesn’t have to come entirely from your arms. For a modified version, position your knees on the ground. Squat Spread your feet slightly wider than your hips. Point your toes slightly outward. Keep the weight on your heels and the balls of your feet. As you squat downward, push your behind and hips backwards. Think of it less about bending your knees and more about pushing your body backwards, similar to how you sit down in a chair. Make sure your hips go even with or lower than your knees. Otherwise, you won’t feel the full benefit of the exercise. Plank Forearm planks are more common and slightly easier than extended arm planks. For the forearm version, place your elbows on the ground at shoulder-width, and use the muscles in your abdomen to keep your body elevated parallel to the ground for as long as you can. For a slightly more difficult variation of the plank, extend your arms and keep your body in a straight line for as long as possible. For a modified version, position your knees on the ground. Tricep dip Find a chair or coffee table that is about the same height off the ground as your knees. Place your hands on the edge of the surface and slide yourself forward, keeping your arms straight and your body close to the chair. Lower your body until almost sitting on the floor and make sure your arms — not your legs — support your weight. Repeat as many times as you can. Originally published Dec. 5, 2016. Last updated Oct. 11, 2019.
- General Page Tier 3BlogYou can use foods’ natural sugars to make sweet treats. Baking the apples at a high temperature will release their sugars, creating a scrumptious, healthy dessert. The fiber from the apples and oats, plus the protein from the yogurt and peanut butter, will leave you feeling full and satisfied. Ingredients 4 apples 1 teaspoon lemon juice 1 tablespoon whole-grain flour 1–2 teaspoons cinnamon 1/4 teaspoon nutmeg (optional) 1 cup old-fashioned oats 1/4 cup slivered or chopped almonds 1/2 cup vanilla Greek yogurt 1–2 tablespoons peanut butter Instructions Preheat oven to 425 degrees. Core and slice the apples, keeping the skin on. Place in an 8×8-inch baking dish and sprinkle lemon juice on top. In a small bowl, combine the flour, cinnamon and nutmeg, then pour on top of the apples and mix so each apple slice has a thin covering. Place in pre-heated oven and bake for about 15 minutes. While the apples are baking, place a small sauté pan on the stove on medium-high heat. Mix together the oats and almonds and add to the hot pan. You can add some cinnamon here, too, if you’d like. Stir constantly using a rubber spatula or wooden spoon until fragrant, about five minutes, then remove from heat. In a small bowl, mix together the Greek yogurt and peanut butter; set aside. When the apples are finished, remove from the oven. Spoon the baked apples into four individual serving bowls. Divide the oat mixture into four even servings and top each apple portion. Then finish it off with the yogurt/peanut butter mixture. Enjoy warm. Find more healthy recipes from our registered dietitians. Originally published on Dec. 5, 2016. Last updated on Oct. 9, 2019.
- Behavioral Health, PediatricsGeneral Page Tier 3BlogWhen you know something is off with your child’s mental health, you just know. But often taking the steps to get them help can be a challenge. Once you have talked with your child, spoken with your insurance, made all the appropriate calls and appointments, and have gotten in front of a medical professional, it can feel like you will finally find the solution. The truth is there is no single solution or “magic pill.” Mental health treatment is a complex process that is different for every child and every family; however, the investment into finding what will work best for you and your child is worth the time, energy and emotion. Medication can help many children and adolescents struggling with depression, anxiety and attention disorders. But medication is just part of the answer. A well-rounded approach to mental health treatment has six components — medication being just one of them. There are many other places to look for solutions in addition to taking or considering a prescription. The total picture of health The best place to start is at the beginning. Try to collect as much information on your family medical history as possible and share it with your provider. A full panel of bloodwork is a great way to check things like metabolism, thyroid levels, Vitamin D and blood sugar. All of these can affect mood and sleep, which in turn affect overall mental health. If there is a deficiency in one of these areas, supplements or other therapies can make a difference. Talk to your provider about what will work best. Physical activity The benefits of exercise extend beyond the physical benefits. It helps kids get off their electronics and keeps their minds active, occupied and not dwelling on negative thoughts. Even just a short walk around the block can make a big difference. It’s not about being athletic or even losing weight necessarily – it’s good for you and a great distraction. Nutrition Eating healthier and avoiding processed foods sounds obvious when treating many health concerns; however, there are specific reasons why a healthy diet can help treat a mental health disorder. For example, we need proteins and fat for neurological functioning. Processed foods can have a negative effect on the gut, so your child may not be getting all of the vitamins and minerals needed from healthy foods. If your child is taking medication, his or her body may not be absorbing all of the benefits. Seeing a nutritionist can help with building a well-balanced plan for eating. Work toward healthier eating as a family and everyone will reap the rewards. Sleep Sleep hygiene — getting better sleep on a regular basis — is one of the most overlooked yet effective tools in a treatment plan. Many of us think because we slept for eight plus hours, we are good to go, but we still may not be getting enough rapid eye movement (REM) sleep. REM sleep affects memory, relieves anxiety, and helps to regulate male hormone secretion. Asking your child, “Do you feel rested?” or observing to see how much time they spend on electronics before bedtime can help to identify if there may be a lack of REM sleep. For a clearer picture, a sleep study can determine if your child’s sleep patterns, and give you insights on their sleep’s ability to regulate their mood, emotions and attention. Encouraging your child to shut down their electronic devices a few hours before bedtime is one small step toward better sleep hygiene. Home life This is a tough one for some parents, but many mental health concerns can be better treated with changes in the home. Often times, medication is used so that your child can perform better in stressful situations, but you should also focus on removing what stress you can. This means more consistency, stability and structure at home. Looking at your relationship with your partner and/or with yourself is important. Are you and your partner on the same page? Are you experiencing your own feelings of anxiousness or depression? Are there things that need to change? Don’t be discouraged by the answers to some or all of these questions. You are not the first parent who has faced these challenges feeling like they can’t get it right. The important thing is that you’re working on it. No one is perfect. Don’t forget to tell yourself and your child that the job you’re doing or the progress they’re making is good enough. Simply saying “good job” can have a huge impact. Show your kids it’s OK to make a mistake. Tell them you’re proud and be specific. Small things add up to big changes. Being receptive to a full treatment plan for your child can be the difference between success and failure. There is no one magical solution, but when you are open to all of the potential solutions, and finding which ones works best for your child and your family, amazing things will happen right before your eyes. Ask questions, find resources and learn more at askAAMC.org/HealthyMinds. Author Mitchell Odom, MSN, CRNP, PMHS, is a practitioner with AAMG Mental Health Specialists. To schedule an appointment with him, call 410-573-9000. Originally published Oct. 29, 2018. Last updated Oct. 8, 2019.
- General Page Tier 3BlogAre we killing the environment or is it killing us? When we look at what we eat and how we grow it, we find extensive evidence of damage to our food, from pollution and soil depletion to the toxicity of growing foods industrially. Not many people give much thought as to how their diet impacts the environment, the animals and our future. But this is a real, and growing, problem. Our diets are linked to the environment through the companies we fund and our personal emissions. As Americans demand cheap food, the American agricultural policy for the past 30 years has focused on providing large amounts of inexpensive calories. Two of the cheapest sources of calories are corn and soy, which the federal government has long subsidized and which make up a large percentage of our caloric intake. Corn and soy are used because they can be efficiently grown on vast farms. However, consistently growing just one crop – or a monoculture – depletes the soil and forces farmers to use greater amounts of pesticides and fertilizers. The effects of pesticides and fertilizers on natural wildlife and our water supply is well documented. Depletion of nutrients in the soil through monoculture and the use of fertilizer simplify the biochemistry, which makes our food less nutritious. Plants treated with pesticides also don’t produce much of their own phytochemicals –biologically active compounds found in plants – to protect themselves from pests. These plant chemicals are greatly beneficial to humans. Organic foods are an exception to this, as they do not include contaminants and it is likely that they have more phytochemicals. Additionally, they contribute less to environmental pollution. READ MORE: Farmers Markets: Let’s reduce the reliance on processed foods The following are foods that contribute to environmental concerns because they require more energy and typically release more pollution: Foods high on the food chain. Particularly large ruminant animals (cows, goat, sheep, etc.). Animal feed requires fertilizer and irrigation water. Emissions are also required if forestland is converted to grazing land. As a result, methane is released from their digestion and manure. Open-ocean fishing fleets depend entirely on fossil fuels. Highly sought-after fish are typically overfished, resulting in additional sea travel and increased emissions. Highly processed foods. These require more steps in the production process, which also mean more energy is used. Imported foods. When we transport food over long distances, more fossil fuels are used. If you want to reduce the carbon footprint of your food choices, you might want to consider the following: Eat lower on the food chain. This means more fruits, vegetables and grains, and less red meat. Choose local or sustainable fish and seafood that is lower on the food chain. For example, mussels, clams and squid. Read your labels. Look for fresh foods with the fewest processing steps. Buy organic. Organic food doesn’t have contaminants and it is likely to have higher amounts of phytochemicals Watch your waste. About 30 percent of the carbon footprint in the U.S. is tied to wasted foods. Water, energy, pesticides and pollution go into the production of wasted food, and food waste ends up in landfills where it releases methane gas as it decomposes. What we eat matters. The food choices we make every day have a big impact on the environment. The good news is that even small changes in what we buy and eat can add up to real environmental benefits. Eating green means eating fresher, healthier foods while reducing your grocery bill and supporting our farmers. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.
- Graduate Medical Education, News & Press ReleasesGeneral Page Tier 3BlogAnne Arundel Medical Center (AAMC) has received accreditation from the Accreditation Council for Graduate Medical Education (ACGME) to start an Internal Medicine Residency Program. This will be a three-year residency program with 15 residents per year for a total of 45 residents when the program reaches full capacity. The Internal Medicine Residency Program accreditation marks another important milestone for Graduate Medical Education (GME) at AAMC as the hospital’s third ACGME-accredited residency program. AAMC received accreditation for its General Surgery Residency Program in 2016 and OB-GYN Residency Program in 2019. “We are expanding our role in the larger world of health and medicine to ensure talented and well-trained physicians for the future health of our community,” said Barry Meisenberg, MD, FACP, chair of Medicine and designated institutional official for GME at AAMC. “In launching a new residency in Internal Medicine, we continue to raise the level of care given to our patients.” “At Anne Arundel Medical Center, high-quality care goes hand-in-hand with research, learning and innovation to carry out our mission to enhance the health of the people we serve,” said Nargiz Muganlinskaya, MD, MMS, FACP, program director of Internal Medicine Residency. “We are proud to bring new physicians into our team-based culture of patient and family-centered care, where they will learn from a distinguished and diverse faculty.” In 2015, the ACGME approved AAMC as a sponsoring institution for GME programs, allowing AAMC to initiate individual residency programs. The GME program at AAMC provides training to doctors after they have completed medical school. AAMC anticipates interviewing approximately 300 Internal Medicine residency candidates from October 2019 through January 2020. Fifteen residents will match with AAMC through the National Residency Matching Program in March 2020, and they will begin their first day of residency on July 1, 2020. Learn more about GME at AAMC by visiting www.AAHS.org/Graduate-Medical-Education. Watch our video to hear program officials describe AAMC’s unique learning environment for residents, as well as the benefit of a teaching hospital to the community.
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