- WellnessGeneral Page Tier 3BlogSpring has sprung, even if nature hasn’t quite caught up. Saying goodbye to winter in part means shedding any leftover holiday eating habits. Spring cleaning is about doing away with eating habits that ultimately don’t make you feel healthy and happy. Here are some tips to redirect your eating habits: Skip the juice cleanses, detoxes, and fad diets. Quick fixes won’t result in any lasting weight loss. Depriving yourself isn’t healthy and is actually counterproductive, setting yourself up for a diet ‘merry go round.’ For long-lasting, sustainable changes, slow and steady wins the race. Overly restrictive diets often exclude entire food groups, which can cause you to skimp on important nutrients like fiber. Stop with the juicing. Tidy your kitchen. De-clutter cabinets, give the pantry, refrigerator, and freezer a once over and throw out or donate the foods that are sabotaging your wellness goals. If you are really looking to tune up your eating habits, be mindful of the junk foods you keep stocked in the house. Restock your shelves with fresh, less processed choices. Organize spaces by placing the healthiest items at eye level. Line the counters with fresh fruits and vegetables to encourage more consumption. Make one meal a day vegetable based. Try to add more vegetables to dishes that already have them present, such as soups, salads, pasta salads, tacos, or make a variety of cold vegetable dishes for sides at lunch and dinner. As we move into a new season, take the opportunity to include ‘in season’ fruits and vegetables into your diet. Slash the sugar. Winter is candy season from Halloween until Easter. The goal here isn’t to remove every granule of sugar from your diet in a frenzy, but to consider minimizing the added sugars that can contribute to fatigue, diabetes and heart disease. Try replacing some of the sugars in sweetened drinks and snacks with healthier options. Rely on natural sugars in fruits to get your sweet fix. Stop taking out and start cooking. Eating healthier takes effort. Planning and putting in the time to cook is worth it and will become habit forming, not to mention cheaper. Taking control of how you fuel your body will pay in dividends with good health. Cut back on alcohol. Summer evening happy hours and vacations don’t make it easy, but aim to cut down on your drinking. Alcohol is not only worthless in terms of nutrition but it can cause you to make less healthy food choices while you are drinking. Some libations can even promote appetite. Moderation with all behavior change is preferred, which includes drinking. Perhaps save indulgences for the weekends, and devise a non-alcoholic spritzer for a substitution. Be mindful. Trying to eat mindfully is helpful whether you are striving to lose weight, gain weight or eat healthier. Tune into your body’s hunger and satiety cues. Avoid skipping meals and then later fall into snacking on treats that are not usually heathy options. The most important thing is to take inventory, make a plan and move ahead to eating and feeling better. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555. Originally published April 3, 2018. Last updated March 9, 2020.
- Wellness, Women's Health, Pediatrics, Men's Health, UncategorizedGeneral Page Tier 3BlogParents and caregivers deal with their fair share of “ick”-inducing situations, but there’s something about finding a tick embedded in your child’s skin (or yours!) that creates an extra sense of panic. Warmer weather makes ticks more active. Combine this with more outdoor playtime for kids and families, and you have a perfect storm for an increase in tick bites across the area. Here are the five things you should know as tick season ramps up in Maryland: 1. How to Remove a Tick You found a tick! Now what? Don’t panic, just reach for a set of fine-tipped tweezers and grasp the tick as close to the skin’s surface as possible. Pull upward with steady, even pressure. Don’t worry too much if you aren’t able to remove the mouth of the tick—once the body is removed it can no longer transmit disease. Clean the bite area and your hands with rubbing alcohol or soap and water. Avoid “folklore” remedies, such as using heat to make the tick detach or suffocating it with petroleum jelly. The goal is to remove the tick as quickly as possible. Consider saving the tick in a plastic baggie in case you need to visit the doctor. If that’s not possible, it’s important to note the size of the tick, whether it was actually attached to the skin and if it was engorged (that is, full of blood). It is also helpful to know how long the tick was likely attached to the skin. If it was not attached, was easy to remove, and was not full of blood when it was removed, the tick is not likely to transmit Lyme disease or any other infection. 2. Not All Ticks Carry Lyme Disease Lyme disease is transmitted primarily by deer ticks, but not all deer ticks are infected with the bacteria that causes Lyme disease. Adult deer ticks grow only to about the size of a sesame seed and have reddish hind bodies with black markings and black legs. Lyme disease is debilitating, though rarely fatal, and early symptoms closely resemble the flu, such as fever, headache, fatigue, and muscle and joint aches. A slowly spreading bull’s-eye shaped rash usually occurs at the site of the bite. If you’re bitten by a deer tick, a healthcare expert can advise you on one of two approaches: observe and treat if signs or symptoms of Lyme disease develop or treat with a preventive antibiotic immediately. Your medical history will largely determine which of these options is chosen. There is no benefit to blood testing for Lyme disease at the time of the tick bite—even people who become infected will not have a positive blood test until approximately two to six weeks after the infection develops. 3. When to Call the Doctor If you or your family member develops any of the symptoms of Lyme disease, call your doctor right away. Early diagnosis and treatment of Lyme disease with antibiotics can prevent serious illness and long-term complications. Other reasons to call the doctor would be if you can’t remove the tick or the tick’s head, the bite site begins to look infected, or a fever or rash develops in the days or weeks following a tick bite. Don’t hesitate to seek medical attention if you have questions or concerns, it’s better to be safe than sorry! 4. How to Prevent Tick Bites A little prevention and thinking ahead can go a long way in preventing tick bites. Ticks crawl, they do not fly or jump, so avoiding wooded bushy areas with high grass, and walking in the center of trails can help you avoid direct contact with ticks. Use repellents that contain 20-30% DEET on exposed skin and clothing for several hours of protection. Always follow the product instructions—especially when it comes to the age of your child—and avoid hands, eyes and mouth. Bathe or shower as soon as you can after coming indoors, and perform a body check to more easily find ticks that might be crawling on you. Parents should check their kids for ticks under their arms, in and around the ears, behind the knees, between the legs and especially in their hair. Ticks also love to hitch a ride on pets and pet gear, so inspect those, too. 5. It’s Not Just a Warm Weather Concern As nice as it would be to not have to worry about ticks after the spring and summer months pass us, ticks are indeed active even in the winter. The cold causes many ticks to be less active, but deer ticks will be active any winter day the ground is not snow-covered or frozen. Bottom line: Don’t be caught off guard! Originally published June 9, 2015. Last updated July 20, 2020.
- WellnessGeneral Page Tier 3BlogLots of things can affect your mood. The types of foods you eat are no exception. Maintaining a healthy and balanced diet is important to your general health, as well as your mental and emotional health. So can you eat your way to a better mood? Research suggests eating the following foods just might help: Strawberries This delicious berry is high in vitamin C, which has immune- and mood-boosting power. Research shows the antioxidants in these berries can decrease symptoms of depression. Oats Oats are an effective mood booster. Oats contain selenium which provides additional mood-boosting properties by regulating the function of the thyroid gland. Almonds and Walnuts These nuts are high in omega-3 fatty acids, proven to ward off depression. Research shows many nuts can decrease dopamine levels in the brain, leading to a calm, balanced feeling. A serving a day can help with focus, memory and alertness. Spinach This dark leafy green is filled with folic acid, magnesium and other antioxidants linked to good moods. Magnesium helps with the production of serotonin, which is a natural chemical in your body responsible for feelings of wellbeing and happiness. Greek Yogurt Greek yogurt is an excellent source of dairy, rich in protein and vitamin D. Eating protein can raise levels of dopamine and norepinephrine, two mood boosting neurotransmitters (or chemical messengers) in your brain. Greek yogurt also contains probiotics which can help with digestion. Dark Chocolate Dark chocolate can have positive effects on brain endorphins, which bring feelings of pleasure. Dark chocolate covered almonds, for instance, sound like a scrumptious, mood-boosting option! Asparagus This vegetable is a great source of tryptophan, which plays a role in the production of serotonin. Serotonin can affect things like your mood, digestion and sleep. Asparagus also contains a high level of folate, a natural vitamin proven to ward off depression. Research shows up to 50 percent of people who suffer from depression have low folate levels. Preparing a delicious and satisfying meal comes first—it’s an important step in getting the intended mood-boosting benefits. Try to incorporate a variety of foods you like along with some new ones that are known to boost your mood. Here is a quick and easy smoothie recipe to improve your mood in a tasty fashion. Ingredients: ½ cup oats 5 walnuts 1 banana ¼ cup blueberries 1 ½ cups skim milk (or nut milk, if you’re intolerant) Instructions: Add all ingredients into your blender and blend until smooth. Enjoy! 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 March 6, 2017. Last updated Jan. 31, 2019.
- Allergies, TelehealthGeneral Page Tier 3BlogCoughing. Sneezing. Scratchy throat. Watery eyes. It must be allergy season! If you’re among the nearly one in ten Americans who experience seasonal allergies, you need no further explanation: You’re familiar with the bothersome symptoms that can leave you feeling miserable for days, weeks or even months at a time. But help may be closer than you think with telemedicine. What are the benefits of telemedicine? Visiting your doctor virtually (by phone, video or online chat) can save you time and make getting medical care easier. If you have transportation issues, for example, or are short on time, a telemedicine visit is a great option because you don’t even have to leave your home to receive care. When is telemedicine the right choice? Receiving virtual care for allergies may be the right option for you if: You are in the state of Maryland You are over the age of 13 You want to request a prescription or refill an allergy relief medication You have questions for your doctor about your allergy medicine You’ve developed a new non-emergency allergy symptom You’re experiencing a non-emergency side effect to allergy medication You’re scheduling a routine follow-up that you’ve already discussed with your doctor If you’re experiencing an emergency including difficulty breathing, severe allergic reaction, or chest pain, call 9-1-1 right away. What should I have ready? In advance of your appointment, make sure you have: A link to your virtual appointment, and the correct software and applications downloaded or open A list of medication you are taking or have taken recently A secure and reliable internet or Wi-Fi connection During your appointment, your doctor may ask you to describe or show your symptoms. It can be helpful to take pictures of affected areas in advance. Your doctor may also ask you about your family health history, so have an idea ahead of time of what (if any) health conditions your close family members have had. Before your visit, write down any questions you want to ask your doctor. Here are a few examples: Do I need to change my prescription or over-the-counter treatment? Do I need to schedule a follow-up? When? How soon should I expect to feel better? Having all these items in place can your doctor help you feel better, faster. When is in-person care needed? Virtual care is a great option, but it’s not the only option. At times, you may need to see your doctor face-to-face. Your doctor may need to perform an annual physical, for example, or a skin test for allergies. The same holds true if you have a long-term or more serious condition, such as asthma. Make sure to monitor your symptoms carefully, and talk to your doctor about your options. Help at your fingertips Your options for convenient care have grown over the past few years, making getting help for medical conditions like seasonal allergies easier than ever before. Don’t suffer a day longer than you have to: Give virtual care a try.
- Behavioral Health, WellnessGeneral Page Tier 3BlogYou’ve probably heard about the nationwide debate on the safety of food dyes. The Food and Drug Administration (FDA) has proposed phasing out artificial food dyes by 2027. It has left parents with many questions. The hard truth? If you’ve noticed your child building up nervous energy or getting cranky after a bright red candy or neon-yellow sports drink, it’s likely a reaction to the dyes. In fact, studies have shown kids with attention deficit hyperactivity disorder (ADHD) may be more sensitive to food dye compared to other children. But here’s the good news: Increasing awareness of how your kids respond to dyes, along with ideas for limiting exposure to them, can go a long way toward keeping your family healthy. What are food dyes? Food dyes are chemicals added to foods and drinks to enhance their color. You’ll often find them in candy, cereal, sodas, sports drinks, fruit snacks and even healthier foods like yogurt. In the United States, the most common food dyes include: Red 3 Red 40 Yellow 5 Yellow 6 Green 3 Blue 1 Blue 2 These dyes are usually made in a lab using synthetic materials such as petroleum. They don’t provide the body with any nutrients; they are there solely to make foods and beverages more visually appealing. How do food dyes affect behavior? Food dyes can affect a person at every age and stage of life, but they seem to affect growing children most significantly. According to researchers, there’s a strong connection between food dyes and behavior problems like hyperactivity. This means your children may have trouble sitting still, focusing on tasks or staying calm after eating foods with dye. It’s important to remember though, that all children are unique and react in different ways. Some feel fine after; others are more sensitive; and some have an actual allergy to dyes. For this reason, it’s important to pay attention to any changes in your child’s behavior after eating or drinking foods with dyes. How do dyes affect the body? The link between food dyes and health is still being explored. But scientists suspect that food dyes affect several physiological functions, including brain function, hormone levels and the immune response. Children who are sensitive to food dyes may experience bothersome symptoms like: Anxiety Headache Hyperactivity Irritability Itchy rash Trouble focusing Some recent research also suggests that certain dyes can disrupt the balance in your child’s gut and cause inflammation, which is the body’s way of reacting to something it dislikes. Over time, this can make it harder to maintain good health. Children who are allergic to food dyes will experience more severe—and sometimes life-threatening—symptoms like: Breathing trouble Dizziness or fainting Feelings of impending doom Hives Low blood pressure Sudden and debilitating headache Swelling in the face, lips, tongue or throat Tightness in the chest If your child has mild reactions to food dyes, it’s important to talk with a doctor right away. A skilled care team can help you pinpoint the cause of your child’s symptoms and create a plan to help manage them. Your doctor may also connect you to an allergist for specialty care if needed. More severe and concerning reactions may point to a dye allergy. Seek emergency care right away or call 911 if your child has severe swelling, trouble breathing, faints or has chest pain. What can we do about it? Fortunately, you can take steps to protect your family. Start by: Increasing your awareness about food dyes and how your child responds. Planning meals and snacks around dye-free foods, such as fruits, veggies, eggs, oatmeal and other unprocessed foods. Reading labels on packaged foods and drinks to eliminate ingredients like Red 40, Yellow 5 and Blue 1. Talking to your child’s school about offering snacks that don’t have artificial dyes. Trying dye-free brands of their favorite foods. Many companies are using natural colors like beet juice, turmeric or carrots. We’re in this together Food should help us feel good, both inside and out. If your child experiences symptoms after eating or drinking, and you suspect dyes may be the culprit, our team is here to help. Our dietitians can help you identify which foods work best for your family and support you in making informed, nourishing choices. If you’re concerned that food dyes may be affecting mental health or behavior, our behavioral health specialists can help you understand, manage and prevent related challenges. Authors Colleen Kiley, MS, RD, is a lead diabetes educator for Luminis Health Diabetes and Endocrine Specialists. To make an appointment, please call 443-481-6700.
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