- Weight LossGeneral Page Tier 3BlogIn today’s era of the increasingly health-conscious consumer, you may view processed foods with fear and disgust. They are often associated with the obesity epidemic, high blood pressure and the rise of Type 2 diabetes. But processed foods are more than boxed macaroni and cheese, or chips. In fact, most foods in your standard grocery store have been processed in some way. When people refer to processed foods, they’re usually talking about heavily modified products that contain a long list of ingredients, such as snack foods, sweets, frozen-prepared foods, packaged meats and boxed items. These foods often have little to no nutritional value. We encourage limiting these foods in your diet. Not all processed foods are bad for you The key is to distinguish between foods that have been lightly processed versus heavily processed. Here’s a quick guide to help you: Minimally processed foods, such as bagged spinach, cut vegetables and roasted nuts, are often pre-prepped for convenience. They are fine to include on your menu when you want to prepare homemade meals, but need a little extra help to make cooking dinner realistic for your busy schedule. Foods processed at their peak to lock in nutritional quality and freshness include canned beans, canned tomatoes, frozen fruit and vegetables, and canned tuna. These are better alternatives to eating out and help make meal prep convenient. Some ingredients like sweeteners, spices, oils, colors and preservatives are added to foods for flavor and texture. These foods include jarred pasta sauce, salad dressing, yogurt and cereals. While they’re helpful in recipes, many of them have long lists of ingredients. So, comparison shop and look for foods with simple and few ingredients. Ready-to-eat foods, such as crackers, granola, deli meat, TV dinners, chicken nuggets, fish sticks, frozen pizzas and desserts, are the most heavily processed. It’s a good idea to limit these foods in your diet. Processed foods can be beneficial to your diet. For instance, milk and some juices are fortified with calcium and vitamin D, and breakfast cereals may have added fiber. Canned fruit (packed in water or its own juice) is a good option when fresh fruit is not available, or grocery trips are irregular. In efforts to make nutritious food readily available and more convenient for you, minimally processed foods offer shortcuts to avoid the alternative of eating out, or last minute fixes. Generally, you should avoid foods that you cannot recognize in their original form, like potato chips, muffins, or foods that are not naturally occurring, such as sodas, donuts, cookies and candy. These foods are major contributors of added sugars, salt and fat in our diets. To keep processed foods to a minimum, be sure to look at the nutrition facts and ingredient list before purchasing. Do more cooking and food prep from home to maximize control over what you put in your body. 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 May 8, 2017. Last updated Jan. 27, 2020.
- PediatricsGeneral Page Tier 3BlogWhether you are a competitive athlete or a casual exerciser, what you eat affects your performance. But sadly, 30 percent of adolescent athletes skip breakfast and 25 percent skip lunch. And a whopping 86 percent eat at fast food restaurants each week. If your young athlete falls into one of these groups, it’s time to help them get on track. Everyone’s body needs the right balance of carbohydrates, protein, fat, vitamins, minerals and fluids to fuel their fitness. Proper nutrition can improve strength, speed, stamina, delay fatigue, enhance healing from injuries and improve performance. Here are some pregame meal suggestions for breakfast, lunch, dinner and snacks: Breakfast Cold or hot cereals Bagels, English muffins Pancakes, French toast with jam or syrup Fruit or juice Lunch Sandwiches Fruit Thick crust pizza Hearty soups with noodles/rice Dinner Pasta Potato, or rice entrees Vegetables Breads Fruit Snacks Hummus, carrots, whole grain pretzels Peanut butter on fruit Beans and cheese wrap Half turkey and avocado sandwich Greek yogurt Banana When it comes to fluid intake, make sure your athlete is getting in 12 to 24 ounces prior to exercise. To delay fatigue during exercise, they should drink eight to ten ounces of cold water or a sports drink every 15 minutes. After the game, they should drink 20 to 24 ounces for every pound of body weight lost while playing. Just as pregame nutrition is important, so too is what your child eats after. Eating a carbohydrate with protein within 30 minutes after activity will help the body repair and recharge. Here are some suggestions: Fruit yogurt with grape nuts Chocolate milk Cereal with milk Trail mix Apple and cheese sticks Chicken dinner with rice and vegetables Energy bar with a three to one carb/protein ratio Meal timing prior to competition is also important, to allow for proper nutrition and digestion. When eating a large meal, allow three to four hours before heading into a hard practice or game. Smaller meals require two to three hours, and blended or liquid meals one to two hours. Supplements and other enhancements are not necessary if your child is eating a nutritionally balanced diet and getting the necessary amount of carbohydrates, proteins and fats along with the important vitamins and mineral their body needs for optimum functioning. Help your young athlete accomplish this by making sure they eat a variety of foods in each food group and get plenty of rest. 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 Feb. 5, 2018. Last updated Jan. 23, 2020.
- OrthopedicsGeneral Page Tier 3BlogBeing able to hit the slopes to go skiing or snowboarding is one of the greatest advantages of the winter months. In fact, more and more people are trying these sports, especially snowboarding. Despite their popularity, these sports are also one of the most dangerous activities, with a higher risk of injury than many other common sports. Skiers are more likely to have lower extremity injuries, such as a sprained knee, broken tibia or torn knee ligaments. Anterior cruciate ligament (ACL) tears are the most prevalent. Snowboarders, on the other hand, suffer more upper body injuries, such as broken wrists or collarbones, a separated acromioclavicular (AC) joint or concussions. Benjamin Petre, MD, orthopedic surgeon with AAMC Orthopedics and a team physician for the U.S. Ski and Snowboard team, shares tips to prevent injuries and stay safe on the slopes. Here are three of his recommendations: Know your limits. One of the most important ways to be prepared to ski or snowboard is to know your limits. This is especially important if you are a beginner on the slopes. Don’t try things outside of your skill level because it increases the risk of injury for yourself and others. Learning to be in control is key, so take the time for a lesson with a certified instructor. While your friends may be experienced skiers or snowboarders, a professional instructor will likely be able to teach you more. Also, a lesson not only better prepares you for the slopes and reduces your risk of injury, it’s fun. Even the most advanced skiers and snowboarders should know when to call it quits for the day or take time for a break. Most injuries occur after noon because you want to do one last run and ignore the signs that your body is too tired. Participating in a strength-training program focused on the lower body prior to skiing or snowboarding helps reduce leg fatigue, but you still must allow your body to rest. Warming up for a few minutes also better prepares you for a long day on the slopes. Wear a helmet. Whether you’re an Olympic athlete or only on the bunny hill, you should always wear a helmet on the slopes. It helps prevent minor to moderate head trauma, including concussions. Concussions are common, especially for snowboarders. Unfortunately, helmets may not be as effective in situations of severe head trauma or in cases of multiple concussions. Regardless, if you fall and hit your head, seek medical attention right away. Take any trauma to your head seriously. Have the right equipment and attire. Having improper equipment or clothing could ruin your day on the slopes, so be prepared. It’s important to have equipment that’s matched to your size and ability. Good bindings are an integral piece of your skiing or snowboarding experience, and reduce your risk of serious injury. Have them checked regularly. It’s also critical to dress appropriately for the changing weather on the mountains. Wearing layers can help you adjust to the changing temperatures throughout the day. Author By Benjamin Petre, MD, orthopedic surgeon at AAMC Orthopedics, a practice of Anne Arundel Medical Center. To reach him, call 410-268-8862. Originally published Jan. 15, 2016. Last updated Jan. 21, 2020.
- Wellness, Orthopedics, Men's Health, Women's HealthGeneral Page Tier 3BlogColder temperatures don’t mean the treadmill is your only option to get in a run. Running outside in the winter is doable with the proper precautions. Orthopedic Surgeon Benjamin Petre, MD, offers four tips for winter running: 1. Wear the proper shoes. One of the most important things to do to prevent injuries is wear the right shoes. Invest in a pair that provides grip and traction to handle snow and ice. Many brands make winter-specific running shoes that are also waterproof and retain warmth. Even with the proper shoes, it’s best to avoid ice and packed snow, and slow down your normal pace. 2. Dress in layers. Wearing multiple lighter layers, rather than one or two heavier items, helps you adjust to the temperature accordingly as you warm up. Opt for active wear that’s breathable and moisture wicking, with a waterproof outer layer for extra insulation. It’s also a good idea to keep your legs covered and wear a hat and gloves, especially in temperatures lower than 30 degrees. 3. Wear reflective gear. Reflective gear is a must for winter running because of the shorter days. Make sure you are visible to traffic by wearing reflective clothing, like a vest. Or, use a bike light or headlamp with a flashing light. When possible, opt to run during the day or in a well-lit area away from roads. 4. Stay hydrated. Just because it’s winter doesn’t mean you can’t become dehydrated. In fact, there’s a high risk of becoming dehydrated in colder temperatures—it’s just harder to notice. Cold air holds less moisture than warm air so it’s much drier, and respiration in dry air results in more fluid loss. You are also less likely to hydrate because you don’t feel as thirsty as you do in warmer months. Author Benjamin Petre, MD, is an orthopedic surgeon at Luminis Health Orthopedics.
- General Page Tier 3BlogMindful eating is an approach that examines our eating behaviors, focusing on how our eating patterns make us feel. Focusing on the experience of eating and becoming in touch with our hunger, fullness and satisfaction signals are all mindful eating strategies. This approach helps us enjoy food for the pleasure it provides. You can do this by eating slowly, savoring the flavor and not simultaneously watching a screen, walking around the kitchen or driving a car. Mindful eating apps can be a helpful resource in our quest for healthier eating habits, without putting all of the focus on calories consumed and burned. Let’s take a look at two that are currently available. Ate: This app is visual, easy to use and fast. You can set your own specific eating goals, such as “eat healthier,” and the app will select specific steps to take toward your goal from a variety of behavior-based recommendations. The basic plan is free and this app is ideal for those who prefer accountability that comes with keeping a food record or counting calories. Am I Hungry?: This app puts you in charge of your eating decisions without having to rely on restrictions and rules. It includes a hunger-fullness rating scale that lists strategies to help you understand why you might reach for foods without feeling hungry. With this knowledge, you can determine how to address the feeling, if necessary, with something other than food. For instance, perhaps you are thinking of eating food because you feel stressed. Here are some additional tips to help you become a mindful eater: It all begins with your grocery list. Plan meals and then make a list. Do not stray from the list and do not go to the store hungry. Chew slowly and pay attention to the food, portion, flavor and smell of what you are eating. Put utensils down between bites and engage in conversation, if possible. Eat at a designated place, preferably the kitchen table with no distractions. Do not eat on the run, in the car, standing or while simultaneously doing another activity. Pay attention to your fullness and hunger cues. Sometimes we think we are hungry when we are thirsty, or perhaps you want a break from your workspace, so eating is an excuse to pause. However, ask yourself if you are actually hungry. It takes 20 minutes for your stomach to tell your brain you are full, so resist pushing away from the table full. Keep a food journal and note what you eat, how much and your level of hunger on a scale of one to 10. It is also important to not allow yourself to get famished, which can lead to accelerated eating and over consumption. Mindful eating takes a little bit of practice, but it’s not impossible. Over time, the more you do it, the easier it’ll become and the more health benefits you will gain. It’s a way of helping you appreciate food rather that restricting it. So go ahead, reduce the distractions in your surroundings and go savor each flavorful bite. Happy mindful eating! Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Luminis Health Anne Arundel Medical Center. To reach them, call 443-481-5555.
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