- Men's Health, Weight Loss, Women's HealthGeneral Page Tier 3BlogSpring is officially here. As you’re rolling up your sleeves for spring cleaning, why not overhaul your cupboards and remove the foods that are sabotaging your health? Start eating healthy and purge your kitchen of processed foods, products with more than five ingredients, expired items, and sugary and salty snacks. Avoid foods with ingredients like high fructose corn syrup, sugar alcohols, artificial sweeteners, trans or saturated fats, and any other additives you cannot pronounce. Load up on lean proteins, such as tuna, sardines, salmon and low sodium beans. Trade out high-sugared cereals for oatmeal flavored with cinnamon and fruit. Try some new grains such as quinoa, faro or buckwheat. Declutter your freezer It’s easy to throw foods in the freezer and forget about them, or allow them to become buried by recent purchases. Get rid of anything with ice crystals forming on it. Foods with freezer burn not only lose flavor, but also their nutrient density, especially produce. Meats can keep up to nine months in the freezer. Make room for frozen fruits and vegetables to have on hand to supplement meals, shooting for the “My Plate” goal of making half your plate fruits and vegetables. Lighten up your fridge Even with plenty of frozen fruits and vegetables, you want to be sure to have room for fresh varieties. Aim for foods that keep for days such as oranges, cauliflower, apples and cabbage. Don’t cut up anything or pre-wash produce when you bring it home from the store. Although this may seem like a time saver, it will make the produce spoil sooner. Save food prepping for the night before to save time. Swap out creamy condiments like mayo, salad dressings and sour cream for mustard, flavored vinegars, lemon or lime juice, Greek yogurt and olive oil. Always have a carton of eggs for a quick protein that goes well with any snack or meal. Food storage Finally, put everything in its place. To make sure your healthy habits stick, it is important to put energy and time into where you are storing your foods. Keep the nutrient-dense options front and center and the treats in the back, perhaps out of sight out of mind. It is also key to keep the FIFO method of inventory in mind when restocking shelves, which means ‘first in, first out.’ In other words, rotate the items you already have to the front of the freezer, or cupboards and then put the newer items in the back. 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 April 3, 2017. Last updated March 25, 2019.
- General Page Tier 3BlogPinch me! Saint Patrick’s Day is around the corner. Between the traditional meal of corned beef and cabbage or a pint (or two) of green beer, finding a nutritious meal can feel like the search for a pot of gold at the end of a rainbow – impossible. But, you are in luck! We gathered recipes for healthy alternatives for your leprechaun treats, just in time for your Saint Patrick’s Day celebrations. Virginia Mirenzi, a certified diabetes educator (CDE) with AAMG Diabetes and Endocrine Specialists, shares how to go green for St. Patty’s day with more veggies and a pot full of good luck: Go Green with a Healthy Shamrock Shake A large McDonald’s Shamrock Shake has 800 calories, 22 grams of fat, and 131 grams of carbohydrates. Celebrate Saint Patrick’s Day with a trimmed-down version of this festive treat. 1 cup crushed ice 1/2 frozen banana 1/2 cup plain Greek yogurt (or vanilla yogurt) or a scoop of protein powder 1 to 2 cups baby spinach 4 fresh mint leaves or 1/8 to 1/4 teaspoon mint extract 1/2 teaspoon vanilla extract 3/4 cup milk (almond, coconut, soy, or cow’s milk) Optional additions: 1 teaspoon chia seeds, which help to thin the shake A squirt of whipped cream or whipped topping A sprinkling of chocolate chips or cacao nibs on top Instructions: Add ingredients to blender and process until smooth. Pour into tall glass and top with whipped cream and chocolate chips or cacao nibs. Nutritional facts: 200 calories, 4 grams of fat, 28 grams of carbohydrates, 3 grams of fiber, 16 grams of protein (varies with ingredient choices). Quick “Corned” Beef Traditional corned beef and cabbage can be loaded with sodium and leave you stuck in the kitchen all day. Here is a quick twist on the tradition, inspired by a recipe from Eating Well magazine: 2 tablespoons pickling spices 1 teaspoon dry mustard 1 teaspoon kosher salt 1/2 teaspoon ground pepper, divided 1 pound skirt steak, trimmed 1 pound of Brussels sprouts, trimmed and halved 2 cups mini carrots 2 cups baby potatoes, halved 4 tablespoons extra virgin olive oil 2 tablespoons malt vinegar or white wine vinegar 1 teaspoon yellow or Dijon mustard Instructions: Preheat oven to 450 degrees. Grind pickling spices in a spice grinder or cleaned coffee grinder and combine in a small bowl with the dry mustard and salt and 1/4 teaspoon of pepper. Toss the veggies in a large bowl with half the spice mixture and two tablespoons of oil. Transfer to a large rimmed baking sheet. Roast until tender for 20 to 30 minutes. Rub the remaining mixture on the steak, and let marinate in spices for 15 minutes. Meanwhile, whisk 1 tablespoon of oil, vinegar, and mustard with the remaining 1/4 teaspoon of pepper in a small bowl. Set aside this vinaigrette to drizzle on veggies before serving. After the veggies cook for 15 minutes, heat 1 tablespoon of oil in a large skillet over medium-high heat. Cook the steak, turning once, 2 to 3 minutes per side for medium-rare, and longer if you’d like it more well-done. Let rest on a clean cutting board for 5 minutes, and then thinly slice against the grain. Drizzle the roasted vegetables with the vinaigrette and serve with the steak. Serves 4. Nutritional facts: 500 calories, 25 grams of fat, 34 grams of carbohydrates, 8.5 grams of fiber, and 37 grams of protein per serving. Rainbow Veggie Platter & Dip Eating the rainbow (eating a variety of different-colored fruits and vegetables) is a great practice for every day healthy living. Most colorful fruits and veggies have anti-inflammatory and antioxidant effects that may benefit different aspects of your health. 1 pint grape tomatoes 8 oz baby carrots 1 bell pepper sliced 1/2 head broccoli cut into florets 1/4 head cauliflower cut into florets 1/4 red onion sliced 1/4 cup ranch dressing mix 1/4 cup Greek yogurt Instructions Wash all the vegetables. Remove the broccoli stem and cut the broccoli into bite-sized florets. Cut around the stem of the cauliflower and remove the leaves around the base of the cauliflower. Break the cauliflower into bite-sized florets. Slice the yellow bell pepper and red onion. Arrange the vegetables around the platter in a semi-circle, starting with the grape tomatoes on the outside. Then, add the baby carrots, yellow bell pepper, broccoli, and red onion (in that order) Arrange the cauliflower around the bottom of the rainbow so that they form a cloud shape. Mix together ranch dressing mix and Greek yogurt for your healthy dip option. Nutritional facts: Served 4. 180 calories, 3.5 grams of fat, 22 grams of carbohydrates, 4.5 grams of fiber, and 18.5 grams of protein per serving. Whether you’re of Irish heritage or Irish at heart, we hope you find your pot of gold on Saint Patrick’s Day! Author Virginia Mirenzi, CDE, is a diabetes educator with AAMG Diabetes and Endocrine Specialists. Originally published March 13, 2019. Last updated March 15, 2021.
- Cancer Care, Men's Health, Women's HealthGeneral Page Tier 3BlogColorectal cancer is the third most commonly diagnosed cancer, and cause of death from cancer, in the United States. According to a recent study by the American Cancer Society, the rate of colorectal cancers, located in the colon or rectum, is on the rise for people under 50. But despite that trend, experts project almost 60 percent of new diagnoses in 2017 will be for those 65 years old and up. March is National Colon Cancer Awareness Month. A good time to remember that colorectal cancer can be prevented by detecting precancerous polyps, which are small, abnormal growths in the colon. Polyps can be removed during a colonoscopy. Many people have no symptoms of early colorectal cancer. Screenings are important because they can detect cancer at an early, curable stage. Studies show a lower death rate from colorectal cancer among people who get screened compared to those who do not. You have several screening options — the most effective one is the one you will follow through with. Fecal Screening Tests Fecal screening tests can find tiny amounts of blood in stool that can either be a sign of large polyps or cancer. Your health care provider will determine if you need this screening every year or every two years. You can take these types of tests at home with a kit and instructions from your doctor’s office. If your results are positive, you will need to follow up with a colonoscopy. Colonoscopy Many studies show the rate of cancer death is 68 to 88 percent lower for people who have a colonoscopy compared to those who do not. This is because experts can remove polyps during the colonoscopy, before polyps can become cancerous. A polyp is considered a pre-cancerous lesion. Removing them is a primary prevention strategy. This screening can also detect cancer in an early, curable stage. CT Colonography A CT Colonography is a procedure using imaging or x-rays to produce a detailed image of the colon and rectum. A CT Colonography can be effective in detecting raised polyps. However, this type of screening is not as good as a colonoscopy for detecting flat polyps, which are harder to recognize. Also, with CT Colonography, if a polyp is discovered it cannot be removed right then. You will need a colonoscopy to remove the polyp. Blood-Based Tests The Food and Drug Administration recently approved a blood-based colorectal cancer screening test. However, more studies are needed to evaluate the long-term benefit of this screening tool. The U.S. Preventive Services Task Force recommends you start getting screened when you turn 50 if you are at average risk for colorectal cancer. The guidelines suggest a stool test annually or every three years, or a colonoscopy every 10 years, or a CT Colonography every five years. If you are between 76 and 85 years old, talk to your doctor about the risks and benefits of screening. You should stop screening after 85 years of age. The task force recommends earlier and more frequent screening if you’re high risk. If you have a direct relative diagnosed with colorectal cancer before 60 years of age, you should have a colonoscopy when you turn 40, or when you’re 10 years younger than the relative’s age when they were diagnosed. Whichever is earlier. There is no “best” strategy for colorectal cancer screening. The best test to screen for colon cancer is the test you can complete consistently. Author Naeem Newman, MD, is a surgical oncologist at AAMC Surgical Oncology. Originally published March 21, 2017. Last updated March 13, 2019.
- News & Press ReleasesGeneral Page Tier 3BlogAnne Arundel Medical Center (AAMC) has installed two medication disposal drop boxes to offer the public a place to dispose of unused or expired medications. The new drop boxes can be found at MedPark Professional Pharmacy, located in the AAMC Sajak Pavilion, suite 170, 2002 Medical Parkway, Annapolis, Md., and at Arnold Professional Pharmacy, 1460 Ritchie Highway, Arnold, Md. The medication disposal drop boxes promote the safe collection and proper destruction of unused medications. Medicine placed in trash containers may represent a danger to children and flushing medications should be the last resort due to potential effects on plants, fish and water. “Our safe medication disposal drop boxes will support Anne Arundel Medical Center’s commitment to the health and safety of our community,” said Jo Deaton, senior director of nursing for Behavioral Health at AAMC. “This important solution also helps protect our community from the threat of prescription drug misuse.” AAMC’s medication disposal drop boxes are supported through the Anne Arundel County Department of Health’s Opioid Misuse Prevention Program grant, and through partnership with MedPark and Arnold Professional Center pharmacies. “Two-thirds of teens who report improper use of prescription medications get them from family and friends,” said Acting Anne Arundel County Health Officer Billie Penley. “Conveniently located prescription drop boxes strengthen our efforts to prevent substance misuse. By monitoring our medicine cabinet and disposing of unused medicine, county residents help fight the opioid epidemic and safeguard loved ones.” The new containers can accept controlled and non-controlled medications in pills, tablets, capsules, as well as ointments, creams, lotions, and powders. There must be no more than four ounces of liquid medication, and the liquids must be in original containers, wrapped in a paper towel and sealed in a plastic bag. Aerosol spray cans, needles, syringes, and home-based medical equipment supplies are not accepted. For additional medication disposal drop box locations, including drop boxes for home healthcare lancets, needles and syringes, visit the Anne Arundel County Department of Health website, www.aahealth.org.
- Heart CareGeneral Page Tier 3BlogHeart disease is the number one cause of death in Americans. There are certain factors that are not controllable: age, gender and family history of heart disease. Fortunately, there are many key steps you can take to lower your risk of heart disease. Quit Smoking Smoking, namely the chemicals in tobacco, can increase your blood pressure and damage your heart and its blood vessels. It is never too late to quit. Your risk of heart disease drops after quitting and your risk of coronary artery disease is the same as a non-smoker after 15 years of quitting. Maintain a Healthy Weight Being overweight can lead to conditions that increase your chances of heart disease. You may use the body mass index (BMI) to get a general sense of whether you have a healthy weight. However, BMI does not take into consideration factors like muscle content. Another useful tool to use is waist circumference. Men are considered overweight if their waist measurement is greater than 40 inches and for women, greater than 35 inches. Eating a heart-healthy diet is a great way to lose weight. This includes avoiding salt and processed sugars, increasing your fruit and vegetable intake, eating whole grains, and limiting foods with saturated or trans fats. Even a small weight loss can be beneficial in lowering your cholesterol and sugar levels. Exercise Exercise helps control your weight and reduce your risk of developing other conditions that affect your heart, like high blood pressure, high cholesterol and diabetes. The goal is to get at least 150 minutes of moderate exercise a week (for example, walking briskly). Every little bit helps — take the stairs, park your car far away or go for a walk with your family. Get Regular Checkups and know Your Numbers New blood pressure guidelines from the American College of Cardiology/American Heart Association have emphasized the importance of controlling your blood pressure, and in turn, lowered the definition of high blood pressure. High blood pressure is a major risk factor for heart disease and stroke. High cholesterol is another risk factor. High cholesterol can clog your arteries and raise your risk for having a heart attack. Have your physician check your cholesterol levels regularly. It’s also important that you get screened for diabetes. Adults with diabetes can be two to four times more likely to die from heart disease than adults without diabetes. Make Sleep a Priority If you don’t get enough sleep, your risk of diabetes, obesity and hypertension goes up. Practice good sleep hygiene: set a sleep schedule and try to stick to it, avoid caffeine later in the day and avoid screen time before bed. If you feel as if you’re not getting good, quality sleep, you may want to ask your doctor if a sleep study would be beneficial. Manage your Stress Levels Stress can raise your blood pressure and “extreme” stress has been known to “trigger” heart attacks. Our coping mechanisms for stress are sometimes not ideal — like overeating and smoking. Focus on different stress relief techniques, like exercise, mindfulness and meditation. Author Sadia Shafi, MD, is a cardiologist at Anne Arundel Medical Group (AAMG) Cardiology Specialists. Originally published March 15, 2018. Last updated March 11, 2019.
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