- General Page Tier 3BlogForget bland vegetables! This veggie stir-fry packs an intense, robust flavor with ginger, hot sauce and peanut oil. Whether you get fresh vegetables at the farmers market or buy them pre-cut to save time in the kitchen, this recipe is sure to give your body many essential vitamins and nutrients. You can even try experimenting with different combinations of vegetables! INGREDIENTS For the sauce: ½ cup low-sodium soy sauce 2 tablespoons vegetable broth 2 tablespoons brown sugar 2 tablespoons corn starch 1 tablespoon minced ginger 2 tablespoons Sriracha or other hot sauce to taste 2 tablespoons peanut oil For the stir-fry: 1 yellow onion, sliced in large pieces 2 red peppers, cut into large chunks (substitute one yellow or orange for added color) 2 cloves garlic, minced 2 medium zucchini, cut into small wedges 1 medium yellow summer squash, cut into small wedges 1 head broccoli, cut into florets INSTRUCTIONS Mix all sauce ingredients in a small bowl and set aside. Heat oil in a wok or large skillet on medium-high heat. Add garlic, onion and peppers and cook for 3–5 minutes. Add zucchini, yellow squash and broccoli. Stir constantly and cook until veggies are slightly tender. Stir in the sauce and cook for 2–3 minutes or until sauce is thick. Serve with brown rice or rice noodles. Want to eat healthier but not sure what to cook? Try more of these healthy, delicious recipes from our registered dietitians. Originally published Aug. 8, 2016. Last updated June 23, 2020.
- Cancer CareGeneral Page Tier 3BlogSummertime generally means more time spent outdoors, under the sun and wearing less clothing. As we expose more of our skin during the hot summer days, we are also exposing ourselves to an invisible danger — ultraviolet (UV) radiation. Too much summertime fun can be a good thing, but too much sun… well, not so much! There are three types of ultraviolet rays: UVA, UVB, and UVC. Ultraviolet C (UVC) does not reach the earth, so it does not affect our skin health. However, both Ultraviolet A (UVA) and Ultraviolet B (UVB) get through the atmosphere. UVB is associated with sunburns leading to redness, swelling, pain and sometimes blistering. Sunburns significantly increase the risk of developing skin cancer. In fact, more than five sunburns as a child can double your risk of developing skin cancer later in life. Damage from UVA exposure, a deeply penetrating ray that can cause the greatest amount of damage to skin cells, can alter the DNA of the skin cells leading to the deadliest form of skin cancer — melanoma. A tan is always a sign of skin damage. According to the Centers for Disease Control and Prevention (CDC), tanning is the skin’s way to show it’s injured. Skin cells show that they are damaged by producing melanin (additional skin pigmentation). Indoor tanning is particularly damaging because you receive a more intense amount of UVA radiation — as much as 12 times that of the sun, according to the Skin Foundation. Twenty minutes in a tanning bed can equal a full day at the beach in terms of UV radiation exposure! READ MORE: The ugly side of tanning Did you know that your eyes could also be sunburned? A painful condition known as photokeratitis can include redness, sensitivity to light, a gritty feeling in the eyes and tearing. Excessive, repeated exposure to UV rays can also lead to melanoma of the eye and cataracts. Research has also found that UVA and UVB exposure can suppress the immune system. Although UV rays tend to be stronger during spring and summer months (when we are closer to the equator), it is good to always protect your skin and eyes — even when it’s cloudy. Here are a few steps to take to protect your skin everyday: Slip! Slop! Slap! : The American Cancer Society advises to slip on a shirt, slop on sunscreen and slap on a wide-brimmed hat. Of course, do not forget to wrap on UV-blocking sunglasses to protect your eyes and the sensitive skin around them. Use a broad-spectrum sunscreen with at least 30 Sun Protection Factor (SPF), which will screen out 97 percent of the sun’s UVB rays and will also protect against UVA radiation. Apply approximately two tablespoons 30 minutes before going outside. Reapply every to two hours, especially if swimming or perspiring. Seek shade: This is an obvious one, but still equally as important. Practice limiting your exposure to UV light or being outdoors in direct sunlight for too long, particularly between the hours of 10 a.m. and 4 p.m., when UV light is strongest. Avoid tanning beds and sunlamps: Dermatologists and health organizations recommend against using these methods to tan. In fact, they recommend other sunless tanning products that don’t pose a threat to your health. Watch for abnormal moles: Check your skin regularly to spot any new or abnormal moles or other growths. Schedule a visit with your doctor as soon as you spot one and have a yearly routine skin exam. Remember the ABCDEs of skin checks: Asymmetry: One half does not match the other half. Border: Uneven or poorly defined border. Color: Color varies from one area to another. Diameter: Any skin spot or lesion larger than a pencil eraser. Evolving: A mole or skin lesion that is changing in size, shape or color. READ MORE: Skin cancer screenings: What to look for If you see any new or suspicious spots on your skin, or any spots that are changing, itching or bleeding, make an appointment to see your health care provider. Taking the right steps to protect your skin and checking your skin regularly can significantly reduce your risk of developing skin cancer or help detect it early when it is most treatable. So enjoy yourself in the outdoors while staying protected from the sun’s rays year-round! Author Joanne Ebner is a cancer prevention program manager at Anne Arundel Medical Center (AAMC). You can reach her office at 443-481-5366/67. Originally published May 21, 2018. Last updated June 22, 2020.
- Men's Health, Women's Health, Infectious DiseaseGeneral Page Tier 3BlogPrimary care is your first line of defense against fighting illness and detecting health issues that may require medical attention. As primary care providers (PCP), we are here to support all of your medical care. This includes acute care for those who are ill, routine care for chronic conditions, preventive medicine, vaccination to prevent disease, and addressing your mental health and wellbeing. As we continue to learn more about the coronavirus (COVID-19), patients who are concerned about their health can always turn to their PCP for help. Primary care still plays a critical role in your healthcare, even during a pandemic. It’s normal to feel anxious about coming into a doctor’s office even as social distancing guidelines begin to relax. However, your health shouldn’t take a back seat as a result. If you have a chronic condition or new illness, your symptoms won’t wait until the end of the pandemic. Neither should you. Medical offices have safety protocols in place to provide a safe environment for patients and staff. While telehealth is an option, not all visits can be done virtually. For patients who come in, we take the necessary steps to keep you and our staff safe, starting with a screening call the day before your visit. We implement masking and temperature checks upon arrival. And patients now go directly to the exam room, bypassing the waiting room. We also screen our staff and health care providers daily. While COVID-19 is still at the top of everyone’s mind, other illnesses and medical needs still require attention and care. Minor health concerns can grow into issues that are more serious. This is especially true if you ignore symptoms and don’t seek treatment. Connect with your PCP to stay-up-to-date on preventive care. Visiting your PCP can help you keep track of routine screenings, immunizations, annual check-ups and sustain a healthy lifestyle. By staying connected with your PCP, you prevent or minimize your risk of disease. If you’re going in for a mammogram or colorectal screening, for example, your PCP can help guide you on next steps. Talk to your PCP about making lifestyle changes. Primary care focuses on you as an individual. PCPs can be a great support in answering questions, providing advice and helping you make lifestyle changes. Whether giving advice on nutrition or exercise recommendations, your PCP can help you maintain your overall health and wellness goals. Check in with your PCP after your appointment. If you were recently treated for an acute condition, such as an infection or injury, it’s a good idea to check in with your PCP to make sure you’re healing properly. Also, talking with your PCP gives you the opportunity to ask additional questions about your progress. Your provider can also give you more information that can help make your treatment understandable and easy to follow. Consider support groups. Your PCP can recommend support groups that can help you enhance your healthcare experience. While you continue to practice social distancing, it might be a good idea to connect with a support group. Support groups can help you improve your health. Primary care is important to your overall health. COVID-19 shouldn’t delay your medical care. Reach out to your PCP and make an appointment. If you have a concern, we’re ready to handle it. We don’t want you to feel like your concern isn’t important during this pandemic. If it matters to you, it matters to us. Hospitals and physician offices are safe, ready and open to continue providing high quality care for all your health needs. Authors Andrew McGlone, MD, is a physician with Anne Arundel Medical Group Annapolis Primary Care.
- General Page Tier 3BlogDuring the summer, fruits and vegetables grow in abundance and some items, such as cherries, peaches, plums and corn, are only available in grocery stores for a limited time. Fresh, seasonal produce is also less expensive this time of year because you can shop local. It’s no surprise that many people take advantage of this through farmers markets, co-ops and pick-your-own farms and orchards. Unfortunately, fresh produce spoils quickly, which can lead to a loss of food and money. If you find yourself buying fresh, summer produce in bulk or in high amounts, here are some ways to make the most of it so it doesn’t go to waste. Ideas for summer produce Enjoy fresh salads. Be creative and let your kids experiment with you. Make salads that include vegetables and fruits such as spinach salad with chicken, blueberries, and strawberries, or throw some diced peaches over kale. Try a cucumber, onion and dill salad with rice wine vinegar, or cherry tomato skewers with mozzarella cheese, shallot and basil leaf with balsamic vinegar. Cook up a stir-fry. Like salads, there are no wrong combinations for a stir-fry. Many summer vegetables, such as kale, bok choy, green beans, squash and tomatoes, make for excellent stir-fry dishes. Try fruit on the grill. Grilled fruit is a very tasty and healthy dish for any barbeque. Brush with olive oil and arrange uniformly sized pieces for even cooking. Cook apples, mangos, peaches or pear wedges for about five minutes on each side. Try kabobs of pineapples or watermelon. You can also add brown sugar or spices like cinnamon or nutmeg. Make jams. Fresh strawberries, peaches, blueberries and even watermelon and habanero peppers can be cooked into jams. They’ll last for months this way, especially when stored in the freezer. Some fruits are so sweet you don’t even have to add sugar. Blend it. Think smoothies and soups. Blend fresh fruit and yogurt or flavored extracts. Mix together fruit or vegetables for a summer salsa. Or, try a cold soup such as cucumber gazpacho with watermelon, strawberry coconut soup, or blueberry yogurt soup with lime. Freeze it. Leftover produce can be stored in the freezer for use during the fall/winter months. Most fruits can retain quality in the freezer and many vegetables can too, excluding anything leafy (except spinach). Pack it. Summertime means vacations and road trips, so pack a cooler with orange and apple slices, sliced peppers, carrots and broccoli. Be sure not to let perishable food sit unrefrigerated for more than two hours, and be sure the cooler is 40 degrees or less. Include easy-to-transport, shelf-stable foods such as cereal, single-serve applesauce, cans of tuna, nuts, fresh fruit and nut butter sandwiches. 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 June 5, 2017. Last updated June 22, 2020.
- UncategorizedGeneral Page Tier 3BlogSummer is finally here! The sun is out, the grass is green and you are likely to participate in many outdoor activities. Along with all this summer fun comes heat and humidity. So, as the mercury rises, you need to pay close attention to your hydration. Your body is 60 percent water by weight and proper hydration is essential for your overall health. Approximately 80 percent of our water intake comes from drinking water and other beverages, and the other 20 percent comes from food. The water you consume optimizes blood pressure, regulates body temperature, lubricates joints and aids in digestion. As your body works hard to keep you cool, you lose fluid through sweating and evaporation. How do you increase your water intake without feeling waterlogged or like you have to go to the bathroom all the time? Here are 10 tips to stay hydrated this summer: Make sure you drink enough. Fluid recommendations are based upon body weight but a good rule of thumb is to aim for eight 8-ounce glasses of water a day. Purchase reusable water bottles. This is safer for you and the environment but also makes you mindful to drink if you carry it with you throughout the day. Infuse with flavor. Infusing your water with fruit slices, lemon or lime can make for a refreshing beverage without added sweeteners. Drink before you eat. Sometimes our brains confuse thirst for hunger, so next time the feeling strikes, hydrate before eating and your hunger pains may disappear. Fill up on electrolytes. A sports drink can replace minerals you lose while sweating. Avoid sugary ones that can lead to dehydration. Use caution with very cold beverages as these can lead to stomach cramps. Limit alcohol and caffeine intake. Heat acts as a diuretic, meaning it causes the body to lose more fluid through urine, resulting in dehydration. If alcohol is in the mix for your summer outing, alternate every drink with a water. Increase your consumption of fruits and vegetables. Most fruits and veggies are 85-95 percent of water. So eat up! Exercise in the early morning hours or late evening. Pound the pavement when the sun is not out in full force and temperatures are cooler. If you do exercise in the heat for more than one hour, supplement water with a sports drink that contains 6 to 8 percent carbohydrates. This prevents hyponatremia, which dilutes your blood and could also lead to serious impairment or death. Know the warning signs of dehydration. Early signs include increased thirst, flushed skin, fatigue and concentrated urine. Later signs of more severe dehydration can be dizziness, weakness and labored breathing with exertion. If you notice these signs it is time to make hydrating a priority. Snack on dried fruits and nuts. For long hikes, when you will need food, dried fruit and nut mixtures contain high amounts of potassium, sodium, protein, carbohydrates and calories. However, continue to drink plenty of water. Water is truly the elixir of life. As you experience all the wonderful milestones of summer, remember to drink plenty of water and eat a diet rich in hydrating whole fruits and vegetables to keep you going strong all season long. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Luminis Health. To reach them, call 443-481-5555 or visit Luminis Health Nutrition Services. Originally published July 2018. Last updated July 2022.
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