Southern Maryland Health
SPRING 2015
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Features Is your diet interfering with sleep?
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Safety first with medications
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On vacation, leave the germs behind
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Reviving summer skin
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Relax, unwind for health
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The scoop on sweeteners
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In every edition:
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Spring is cleaning season. You’ve opened the curtains to let in the sunshine, and every cleaning product you have in the house is primed and ready for action. The whole family has been enlisted to help. The youngest is in charge of wiping all the cobwebs off the floorboards. You have the older children giving the windows a good scrubbing, and your partner is assigned to hit all the hard-to-reach spots with a duster and vacuum hose. No room, piece of furniture or square inch of the house will be spared! The idea behind spring cleaning is to make your home healthier. You’re removing the dirt, dander and dust particles that have accumulated over the winter months, as well as organizing everything for a more efficient lifestyle. But it can be easy to forget that cleaning the air is just as important as the rest of the house. Indoor air is two to five times more polluted than outdoor air, the Environmental Protection Agency (EPA) reports. And did you know that many of the cleaning supplies that will make your floors, windows and furniture sparkle in the spring sunlight can actually pollute your indoor air? Air quality is very important for homeowners. In fact, 34 percent of Americans are concerned about the air quality in their homes, according to a 2014 study by the Asthma and Allergy Foundation of America (AAFA). Additionally, some moms have to worry about health issues like asthma and allergies within the family. Clean indoor air is very important for helping to prevent
exposure to triggers like irritants and allergens for children and adults who suffer from these conditions. For those families without these health concerns, clean indoor air should still be a part of the campaign to help your family live as healthily as possible. The study found that more than half of Americans put a least a moderate effort into improving the quality of their indoor air. Yet many cleaning products are loaded with chemicals to help them sanitize or disinfect. These chemicals might be good for industrial cleaning, but unfortunately, they often aren’t so great for indoor air quality at home. AAFA reviews and certifies household cleaning products like vacuums and cleaning solutions that are more suitable for people with asthma and allergies, as well as anyone wanting to promote healthy and clean indoor air in their home. For families with a loved one suffering from asthma or allergies, this is very important because poor indoor air can trigger asthma attacks or allergy flair-ups. The asthma and allergy friendly Certification Mark is only awarded to cleaning products that meet AAFA's tough Certification Standards. New products are consistently certified and added to www.aafa.org/certified. So as you plan your household spring-cleaning campaign, be sure to consider certified asthma and allergy friendly products that will clean your house, and help keep your indoor air clean as well.
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Is your diet interfering with sleep? Maintaining good health is always a balancing act; as we work to maintain proper health in one area, we cannot neglect the other areas of our lives and expect to stay healthy. The full circle of health includes exercise, diet and, perhaps surprisingly, sleep. Balancing these three aspects leads to overall better health and wellness. Being tired can lead to over-eating and discouraged exercise due to fatigue, but without a healthy diet and proper exercise, we jeopardize sleep and just become more tired. Getting a good amount of sleep, though, can be difficult with the pressures of daily life and all the factors that can affect the quality of our sleep. It’s not always possible to eliminate life’s stresses, but diet is the easiest factor to control, and knowing what to eat for better sleep is key. It’s important to remember that the brain reads the clues for fatigue and hunger in a similar way, so being tired often leads to over-eating, and therefore to weight gain. Some parts of a diet, like caffeine, are easy to identify as barriers to healthy sleep. It takes about six hours for the human body to completely metabolize caffeine, so consuming caffeine within six hours of bedtime might be sabotaging your entire night. Caffeine is most easily found in coffee, chocolate, tea and sodas, but it can hide in certain foods, so be sure to check food labels. Other sabateurs, See Diet, Page 17
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Did you know?
Spring 2015 Your garden doesn’t have to be allergy-central. Plant gladiolus, periwinkle, begonia, bougainvillea, iris and orchid. These won’t aggravate your allergies.
The potentially harmful effects of mold in your home The presence of mold in a home is a sight few homeowners want to see. In addition to being unsightly, mold found in a home can be unhealthy. While certain cleaners may prove effective at removing mold, homeowners who want to remove existing mold growths and prevent future growths may benefit from gaining a greater understanding of mold and why it grows inside homes.
What is mold? Mold is a blanket term used to describe fungi that can be found both indoors and outdoors. Many species of mold exist, and the Centers for Disease Control and Prevention notes that some estimates suggest there may be more than 300,000 different species of mold. Common indoor molds include cladosporium, penicillium, alternaria and aspergillus.
Which conditions promote mold growth? Homeowners may notice that mold tends to grow in specific areas of their homes but not in others, and that’s because molds grow best in certain conditions. Warm, damp and humid conditions, such as those found in poorly ventilated bathrooms and basements, make ideal breeding grounds for mold.
What are the effects of mold exposure? Molds are a natural and resilient part of the environment, but mold growth indoors should be addressed and avoided. Mold spores are tiny and invisible to the naked eye, and when these spores attach to wet surfaces, they begin to grow. Once these spores begin to grow, they can then affect people in various ways. Roughly a decade ago, the Institute of Medicine found sufficient evidence to support a link between exposure to indoor mold and respiratory tract issues, such as coughing and wheezing in people who were otherwise healthy. The same report found that mold may trigger asthma symptoms among people with asthma and hypersensitivity pneumonitis,
a disease in which the lungs are inflamed when a person breathes in certain dusts he or she is allergic to, in people susceptible to that condition. Some people who do not have a preexisting condition can still be sensitive to molds.When exposed to mold, such people may experience symptoms like nasal stuffiness, eye irritation, wheezing, or skin irritation.
How can exposure to mold be decreased at home? Adequate ventilation is arguably homeowners’ best friend with regard to reducing mold exposure at home. Control humidity levels in areas of the home that tend to be warm and humid, such as the kitchen and bathroom. Install an exhaust fan in the kitchen and bathroom and a window in the bathroom if yours does not already have one. The CDC recommends that humidity levels be no higher than 50 percent throughout the day, and an air conditioner and dehumidifier can help you keep indoor humidity levels in check, especially during the summer when humidity levels tend to be their highest of any time during the year. When renovating your home, remove any existing carpeting from bathrooms and basements and toss out soaked carpets or upholstery as well. If painting will be part of your home renovation projects, add mold inhibitors to paints prior to application. Mold that grows inside a home is unsightly and potentially unhealthy. But concerned homeowners can take several reactive and proactive steps to reduce existing mold growths and prevent them from returning in the future.
How to eat healthy after 50 As people age, their dietary needs begin to change. Foods that were once staples of your diet as a youth may be restricted once you hit a certain age, while other foods you may have always avoided may now be necessary to fuel and support a healthy body. Eating healthy foods and exercising may not be enough to sustain health, as hormonal changes and other health effects as a p e r s o n reaches age 50 can have a profound impact on his or her nutrit i o n a l requirements. The following are a few things men and women over 50 may want to consider as they look to eat a healthy diet for years to come.
Vitamin D Both men and women age 50 and up have a reduced ability to produce vitamin D through exposure to the sun. Extra vitamin D will be needed from foods and supplements. Everyone over the age of 50 should take a daily vitamin D supplement of 400 IU (10 µg), according to Canada’s Food Guide. Without adequate vitamin D, bone strength and health can deteriorate because vitamin D promotes calcium absorption. Vitamin D also has other roles, including helping neuromuscular and immune function and reducing inflammation.
Friendly fats People over age 50 should increase their intake of unsaturated fats and reduce consumption of saturated fats. Nutrient-rich unsaturated fats can guard against heart conditions, protect against stroke, keep skin supple, and even help men and women maintain good neurological health. Omega-3 fatty acids can be found in nuts, olives, seeds, and fatty fishes. See After 50, Page 11
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Did you know? Pregnancy cravings
Articles in Southern Maryland Health are for informational purposes only and are not intended to provide medical advice. Neither the editors of Post Community Media, LLC, the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this magazine. The publication of Southern Maryland Health does not constitute the practice of medicine, and this information does not replace the advice of your health care provider(s). Before undertaking any course of treatment, the reader must seek the advice of their physician and/or other health care provider(s).
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Pregnancy food cravings have been the butt of many jokes, and many spouses to pregnant women expect their better halves to request chocolate, French fries or strange combinations such as pickles and ice cream. Although there’s no definitive answer why pregnancy cravings occur, some feel they must be tied to nutritional needs, serving as the body’s way of telling a woman that it needs particular nutrients. Authors of a study published in Frontiers in Psychology delved further into the pregnancy cravings conundrum. Coauthor Natalia C. Orloff, a graduate student at SUNY Albany, determined cravings may be more psychological than nutritional/ physical. She surmises that women crave certain foods because these foods tend to be “forbidden” or “off-limits” in a society so focused on healthy eating. During pregnancy, it may be more socially acceptable to bite into a hot-fudge sundae or enjoy a cheese-topped burger. However, no woman, pregnant or otherwise, should overindulge. Overeating can cause weight gain and potentially negative consequences for mothers and their babies.
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Safety first with medications Storage, proper disposal are critical Both prescription and over-the-counter medications can work wonders for our bodies, but it is vital to respect medications and keep them out of places they do not belong. While we all know we should take our medications as directed, there’s another component to prescription safety, and that is storage. Failure to properly store medications is dangerous. It can be stolen by visitors, taken accidentally by children, and even eaten by pets. Follow these rules when storing your medications: • If it could be stolen and abused by a visitor or family members, store it in a lock box or medicine safe. • Keep it in a cool, dry place so it will not be ruined by heat or humidity. • Always store it in its original container. The label contains vital information like ingredients and instructions from your doctor. If you have expired medications or drugs that are no longer needed, do not flush them down the toilet unless you are instructed to do so. This can result in fish and animals ingesting the drugs or having trace elements of them end up in our lakes and streams, and therefore our drinking water. All three Southern Maryland counties’ sheriff’s offices offer drug take-back programs, allowing anyone to drop off unused medications without question. Some pharmacies offer similar programs. Another option is to take medications out of their labeled containers and mix pills in with undesirable things like coffee grounds or cat litter. This helps keep the pills from attracting the curiosity of children or those who might go through trash cans looking for drugs. Before you throw out a prescription bottle, scratch out all information that could be used to identify you or your doctor, to protect your privacy. Medicinal patches offer a unique problem because even after they’ve been used, some medicine remains on the patch. Follow the container’s instructions on what to do with used patches. -CARRIE LOVEJOY
Medication safety tips for children and adults Prescription and over-the-counter medications can save lives and help people of all ages manage certain conditions. When used correctly and under the guidance of a physician, medications are largely safe. It’s when medicines are used offlabel, shared or taken in error that reactions and injury can occur. The American Academy of Pediatrics and their Healthy Children Organization warns that more than 7,000 children visit hospital emergency rooms every year for problems related to medication errors. Children are not the only ones in danger. Adults can make mistakes with their medications as well. For example, seniors who may be managing several different types of medications can inadvertently cause dangerous drug interactions by mixing the wrong pills. Pharmacists work diligently to help prevent medication errors. However, the general public can also do their part. The American Society of Health-System Pharmacists and the National Association of Boards of Pharmacy offer these medication safety tips. When a new medication is prescribed, ask the doctor to explain more about it, including its intended purpose and any common side effects to be expected. Make sure your doctor knows about all the medications you are taking, including non-prescription products, herbal remedies, dietary supplements, and vitamins. Some medications do not mix with seemingly innocent ingredients. Keep a running list of any medicines you take so you can easily and accurately share this information with your physician. Question anything that you do not understand. Check the prescription for dosing information. For refills, make sure the refill information conforms to the original prescription strength. Fill all prescriptions at the same pharmacy and develop a rapport with the pharmacist so that potential drug interactions will be flagged. Pharmacists are well versed
in medications and may be able to inform you as to the safety or risk involved in taking an over-the-counter product at the same time that you are on a prescription. Many pills look the same. If you are confused and taking multiple medications, keep medications in the original packaging and double-check the labels before taking any medications. Use the right dosing tools. A spoon from the kitchen is not accurate for measuring out a teaspoon of medication. If you take multiple medications, use a pillbox to keep pills organized. The box makes it easier to manage medications and serves as a reminder if you have or have not taken a medication on a given day. Consult with a doctor before beginning or ending medication. Medicines play important roles in personal health.When used correctly, medications are assets, but caution should always be taken to ensure safe usage and storage of any medications.
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Have the time of your life — without the germs When it comes to vacation, there are good souvenirs — a shot glass, a silver spoon, a funny picture — and bad souvenirs — germs and viruses. Germs are everywhere, of course, but traveling means encountering new ones to which the body has not necessarily built immunities. Hotels, airplanes, parks and rental cars are basic parts of the average summer vacation, but all of them are breeding places for germs. Still, the rules for avoiding sickness are the same as they are when going to public places in your home town. When traveling by airplane, be aware of the possibility of picking up germs on tray tables and in pillows and blankets, as well as in airplane bathrooms. A quick swipe with a sanitizing wipe will help eliminate germs and give you peace of mind for your flight. The Journal of Environmental Health Research says the chances of catching colds on an airplane are 100 times higher than in daily life, largely because of the dry, recirculated air. Be sure to drink plenty of fluids and be mindful of germs. Switching on the light upon arrival at a hotel is just the first place to encounter germs. Surfaces at hotels are usually cleaned thoroughly between occupants, but places like the telephone and T.V.
remote may not be sanitized. Everyday Health recommends hitting surfaces with a sanitizing wipe before settling in. Pay attention to the most common places germs are found: Handrails: Try to avoid touching handrails if you still be safe on escalators, buses, stairs and trains. They are useful, though, so if you need to hold onto a handrail, avoid touching your mouth and nose until you can wash your hands. Faucets: When washing your hands in a public place, use a papertowel to turn faucets on and off. Shopping carts: Shopping carts are used by many people in a day. Many grocery stores make wipes available to clean them off as you walk into the store. Traveling abroad offers a host of other challenges to your immune system. If an exotic location is on the summer agenda, talk to your doctor about what vaccines you may need, and be sure to get them well in advance of the trip. Whether you’re home or on the other side of the planet, though, the most important rule stays the same: wash your hands often. Alcohol-based hand sanitizer is helpful, but soap and warm
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- CARRIE LOVEJOY
subjective by definition. The Social Security Administration through the Department of Disability Determination Services in the separate states utilizes a standard form for assessing psychiatric claims. This form includes a series of By Scott B. Elkind, Esq. mental residual functional capacity findings address pertinent aspects in the following categories: DISABILITY COVERAGE FOR PSYCHIATRIC CLAIMS IS SIMPLE IN THEORY, BUT DIFFICULT understanding and memory, sustaining concentration and persistence, social interaction, IN PRACTICE. adaptation, and effect of work stressors. Unfortunately, the in-house examiners rarely make Coverage under Social Security comes in the form findings which indicate disability -- and rarely find of Social Security Disability (SSD) and Supplemental more than moderate impairment. Treatment Security Income (SSI). SSD is available to individuals providers are rarely contacted for supplemental who have worked and paid a minimum of 20 information, allowing the non-examining reviewer quarters over the past 10 years. Those failing to pay to make their own functional capacity findings into the system sufficiently may be entitled to SSI as without being contradicted. long as they do not reside in households with income Private insurers also will use non-examining of greater than $12,000 each year earned by a relative. reviewers for the purpose of denying disability The Social Security Administration (SSA) employs claims, especially where group policies a medical- and age-based analysis which imposes administered under ERISA are concerned -- despite greater restrictions on an individual’s ability to work a clear prohibition of this practice by the American as a person ages. A person under the age of 50, for the Psychiatric Association (Principles of Medical Ethics most part, will be expected to prove disability from §7(C)). Both SSA and private insurers will seize upon all work whereas a person age 55 or older, in many limited recordation in medical records as evidence a cases, will need to prove only the inability to perform claimant does not suffer from functional their prior or similar work. Private disability policies impairment. employ somewhat different medical and vocational So, how are these problems remedied in order to concepts and do not make any allowances for a assist disabled patients? The basic approach is to presumption of age-related disability. develop more extensive information from treatment A person considering application for disability providers, either a narrative or questionnaire form benefits should seek a series of consultations prior to with a focus on addressing functional capacity finalizing their decision. First, a potential claimant issues to demonstrate claimant disability. Should should review the terms of any private disability the claimant experience cognitive deficits, a referral policy under which he/she is covered. Then, the for neuropsychiatric evaluation may be warranted. individual should discuss their medical situation Such testing can result in objective evidence which with their treatment provider(s). A fully-supported can satisfy a private insurer’s demand for proof of medical record is essential for the purpose of disability. Only by supplementing the medical applying for disability. record will patients be given any fair chance at Once medical support for disability is established, receiving disability benefits. Even when claims are the next consultation should be with a lawyer who documented extensively, legal action may still be has substantial experience in disability law. This necessary to obtain much-needed disability consultation will assist the claimant in clarifying any benefits for deserving patients. remaining medical and legal issues and can give Scott Elkind is a principal with Elkind & Shea, The greater guidance in coordinating a better Disability Benefits Law Firm. He can be reached at presentation of an individual’s disability claim. 301-495-6665 and does not charge for phone Psychiatric disability claims present several inquiries. challenging issues, and psychiatric claims are PAID ADVERTISING 1944633
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Reviving your healthy summer skin Take steps now to stay healthy in the summer months Days are longer and shirt sleeves are getting shorter. That means more exposure to the sun, and while sunscreen is important year round, it’s especially vital to protect skin in the spring and summer months. The American Academy of Dermatology says one in five Americans will get skin cancer in some form, and too much sun exposure contributes to the chances of contracting the disease. Sun exposure is also blamed for premature aging of the skin, more wrinkles, dryness and age spots. Avoiding these effects is fairly easy, but requires daily vigilance. Sunscreen that is at least 15 SPF should be applied to the face and anywhere else that might be exposed to the sun, every day
whether you’re on your way out to walk the dog for half an hour or you plan to be outside for hours. Don’t think a cloudy day is an excuse to skip the protection; the sun’s rays pass right through the clouds, mist and fog and can still be dangerous. WebMD offers several tips to keep your skin healthy and glowing throughout the summer. First, use a quality sunscreen that protects against both UVA and UVB rays. Apply the sunscreen 15 to 30 minutes before you go out. If you’re going to be out for several hours swimming or exercising, make sure the product is waterproof. Also, reapply the sunscreen about every two hours if you are in the water or sweating. Put enough on that it takes about a minute to rub it in all
the way. Second, wear a wide-brimmed hat that protects your scalp and your ears. Third, wear clothing that protects your skin. Some clothing items are specifically made to block the sun, but other items made from loosely woven fabric may not be adequate to completely prevent sun penetration, so don’t skip the sunscreen, especially on your shoulders and back. Fourth, don’t forget your lips. Lips get extended sun exposure and are often vulnerable even while you’re wearing a hat. Look for lipspecific sunscreen products and apply them frequently. Every time you drink, eat or lick your lips, you are rubbing away your lip balm or
lipstick, so keep it handy. And lastly, make sure to take care of your eyes. Choose sunglasses that offer UV protection and are impact resistant for active lifestyles. Get brown or gray shades rather than translucent-colored lenses to keep from seeing distorted colors. Too much sun exposure to your eyes can redden the whites, just like a sunburn. Also, WebMD says sun damage can lead to cataracts and macular degeneration. Taking just a few steps every day can become part of your routine and seem less tedious over time. And taking those steps can help you retain beautiful, healthy skin and eyes throughout many summers to come. -CARRIE LOVEJOY
Spring 2015
Increase protein
Fewer calories
According to Christine Gerbstadt, MD, RD, a spokesperson for the Academy of Nutrition and Dietetics, as they age, men and women need more protein in their diets to maintain their muscle mass. The amount of protein needed at a younger age no longer may be adequate. Look for lean sources of protein from fish and poultry. Beans are also a low-fat source of protein that can help fulfill daily protein requirements.
More fiber Eating more fiber can help with digestive and intestinal problems, such as constipation. Constipation can occur when fiber intake is not enough, coupled with a more sedentary lifestyle. The best way to get fiber is through diet. Leave the skins on fruit and vegetables and choose whole fruits over juices. Whole-grain breads and cereals also
The National Institute on Aging says women over the age of 50 need between 1,600 and 2,000 calories, depending on how physically active they are. Men need between 2,000 and 2,400 calories per day. With each passing year there is a decrease in the energy required to maintain body weight, so caloric intake should be adjusted accordingly.
More water As a person ages, his or her body may not signal it is thirsty as well as it once did, so it’s possible that you may not recognize when you are thirsty or dehydrated. The Mayo Clinic recommends around nine to 10 cups of beverages per day to remain hydrated. Eating healthy and changing one’s diet is important as a person ages, as dietary needs at age 50 may be quite different from what they were at age 30.
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are good sources of fiber. Dry beans and lentils can add a fiber boost. Always increase fiber slowly to determine your tolerance.
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Lisa E. Polko, M.D., F.A.C.O.G. Nnamdi A. Davis, M.D., F.A.C.O.G. Danielah A. Gautier, M.D. Jessica B. Colwill, M.D., F.A.C.O.G. Tia W. Bennett, M.S.N., W.H.N.P. - B.C. Reana K. Barnes, M.S.N., W.H.N.P. - B.C. Jill Collier, M.S.N., F.N.P. - C. Nancy Sidorowicz, P.A. - C. Brooke A. Bucci, M.S.N., C.N.M. Morgan M. Walker, M.S.N., C.N.M. Roberta Jordan, M.S.N., C.N.M. 41680 Miss Bessie Drive, Suite 102 • Leonardtown, MD Satellite Office: 23127 Three Notch Road, Suite 104 • California, MD 20619 Obstetrics, Gynecology and Midwifery NEW PATIENTS WELCOME We look forward to meeting the needs of our current and future patients. Telephone: 301-997-1788 Emergency After Hour Telephone: 1-855-348-0561
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Grilling up summer Barbecue Lime Shrimp and Corn
Ingredients 1/3 cup fresh lime juice 1/4 cup fresh orange juice 2 tablespoons low-sodium soy sauce 2 tablespoons honey 2 garlic cloves, minced 2 teaspoons grated peeled fresh ginger 2 tablespoons sugar 1 teaspoon ground coriander seeds 1/4 teaspoon black pepper 2 ears corn, each cut crosswise into 4 pieces 1 1/2 pounds large shrimp, peeled and deveined 4 cups cooked couscous Preparation At home, combine the first 9 ingredients in a heavy-duty, zip-top plastic bag, and seal. Place the corn, shrimp, and couscous in separate heavy-duty zip-top plastic bags, and seal bags. Place the shrimp in cooler. At campsite, place lime mixture, corn, and shrimp in foil oven bag. Place directly on hot coals (or in a 450째 oven if at home); cook 10 minutes. Serve over couscous. From CookingLight.com. Photography by Becky Luigart-Stayner.
Keep it healthy with outdoor cooking
Blueberry-Beef Burgers Ingredients 2 slices whole-wheat country bread, crusts removed, torn into pieces 1/3 cup fresh or frozen and thawed blueberries 1 tablespoon balsamic vinegar 2 teaspoons Dijon mustard 1 teaspoon Worcestershire sauce 2 cloves garlic, minced 1/4 teaspoon salt, or to taste Freshly ground pepper, to taste 12 ounces 90%-lean ground beef Preparation Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. (No need to wash the workbowl.) Add blueberries, vinegar, mustard, Worcestershire, garlic, salt and pepper to the food processor; process until pureed. Scrape into the bowl with the breadcrumbs. Add ground beef and mix well with a potato masher. Divide the mixture into four equal portions; form into 1/2-inch-thick patties, about 4 inches in diameter. Meanwhile, preheat outdoor grill to medium-high. Oil the grill rack by rubbing it with an oilsoaked paper towel. Cook patties until browned and no longer pink in the center, 4 to 5 minutes per side. An instant-read thermometer inserted in the center should register 160째F. Serve immediately, with or without rolls and toppings. From EatingWell: Winter 2004, The Essential EatingWell Cookbook (2004)
Pork Tenderloin with Maple-Chipotle Sauce Ingredients 1/2 cup plus 2 tablespoons pure maple syrup 1/4 cup plus 2 tablespoons cider vinegar 1 tablespoon coarse-grain mustard 2 large garlic cloves, minced 2 teaspoons minced canned chipotles plus 2 teaspoons sauce 2 pork tenderloins, about 12 ounces each, trimmed 1 tablespoon canola oil 1/2 teaspoon salt 1/4 teaspoon black pepper Nonstick cooking spray Preparation In a heavy zip-top bag, combine 1/2 cup of the maple syrup, 1/4 cup of the vinegar, and the mustard, garlic, and chipotles with sauce. Add the pork, turning to coat well. Refrigerate overnight, turning the meat in the bag once or twice. Transfer pork to paper towels and pat dry;
brush each side with the canola oil. Pour the marinade into a medium skillet. Add remaining maple syrup and vinegar and the salt and black pepper. Bring to a boil. Let sauce boil 1 minute; set aside. Heat a grill to medium and mist with cooking spray. Grill pork, turning 2 to 3 times, until just cooked through, 15 to 20 minutes, or until a meat thermometer reaches 150 to 155 degrees. Brush pork with sauce in the final minutes of cooking. Transfer pork to a cutting board, tent with foil, and let rest 10 minutes. Slice pork into 1/4-inch slices and serve with remaining sauce.
From Fitness Magazine
Spring 2015
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Relax, unwind — for more than just your emotional good There are two basic approaches to stress management: the shortterm approach, which can help you through acute stress, and the longterm approach, which means prioritizing lifestyle changes to improve your quality of life.
Short-term fixes The dog is chewing the furniture, the baby is crying and the phone is ringing. Or the boss is yelling, a deadline is looming and a customer is being especially difficult. An acute response to these high stressors could escalate any of these situations, creating havoc rather than annoyance. Maybe you can’t physically feel your stress hormones surging, but an increased heart rate and higher blood pressure are immediate manifestations of the problem. So first, stop moving and get a handle on your breathing, says WebMD. Find a spot to sit quietly and put one hand on your stomach, the other on your chest. Breathe in
as slowly as you can through your nose and hold the breath in your lungs for three seconds, then let it out. Make the next inhale even slower and hold it for four seconds. Hold the next for five seconds. Now stick with five-second holds for at least 10 breaths. You’ll feel your shoulders and neck relax and your heart rate with slow considerably. If your stress has given you insomnia, this same breathing trick can work wonders. Just do it while lying in bed, and work your way up to seven-second holds. Next, take a hike. Put the dog on a leash and the baby in a stroller, or step away from your workspace for a few minutes. It does not take long to reset your brain with a brisk walk around the block or just the building, allowing you to return to your tasks with a fresh perspective.
Long-term fixes Above all, exercise. If you are out of shape, start with prolonged walks
either alone or with friends. Do not try to go from the couch to a twohour weight-lifting session; ease your way back to an exercise routine so you will be less likely to get discouraged in the first week. Just 20 minutes a day will calm your mind. Diet can also play a part in your stress level. Foods high in vitamin C, like oranges and grapefruits, can lower your stress hormones, according to WebMD. Omega-3s, found in foods like fatty fish, nuts and seeds, can also have long-term calming effects. And good news for chocolate lovers: dark chocolate has been found to have a calming effect. Getting a good night’s sleep is also crucial to handling the stresses of the day. Stay away from caffeine and naps after 3 p.m. and try to keep a consistent sleep routine, even on the weekends, to make sure you get at least seven hours of sleep a day. -CARRIE LOVEJOY
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We have all seen the headlines: stress is bad for you. But between work and the stressors of home, it is easy to forget just how bad. Stress’ evolutionary cause is clear. A spike in adrenaline could help an ancient human react quickly to a dangerous situation, helping him to survive attacks by wild animals or environmental hazards. However, what modern humans experience is more often prolonged stress, leading to health hazards that do more harm than good. A person under constant stress is more likely to be obese, have high blood pressure and suffer from heart disease. The condition causes insomnia, muscle pain and a weakened immune system. Unfortunately, the very things that cause stress can make it difficult to do the things that will help relieve it. Finding the time to exercise or take vacations is especially hard when a high-stress job or a busy home schedule makes time an impossible commodity.
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though, may come in the form of spicy or acidic foods. Spicy foods can cause heartburn, which is a major enemy of a good night’s sleep. Eating chips and salsa as a late evening snack may seem nice, but it also may keep you from being comfortable at night, interrupting your sleep and making you tired the next day. Meals during the day should be split into small, frequent portions of food. Eating too much at dinner time can lead to heartburn and discomfort, while eating too little can lead to late-night snacking. Some foods, though, can actually help you sleep. Complex carbohydrates with a little bit of protein, like cereal and milk or whole wheat toast with a small amount of peanut butter, might be the perfect evening snack. Adding a cup of chamomile tea can reduce anxiety, contributing to a better night’s sleep. Turkey is reputed to be a sleep-inducing food, but much of that reputation is more about its usual accompaniment of large servings of Thanksgiving fare. Still, turkey does include tryptophan, which produces serotonin, a sleep-inducing hormone. Turkey, as well as poultry, fish, chickpeas and bananas, also includes vitamin B6, which helps the body process that tryptophan more quickly. The National Institutes of Health recommends 1 to 1.5 milligrams of B6 daily. -CARRIE LOVEJOY
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The scoop on artificial sweeteners Artificial alternatives to sugar have become as common as the real deal, if not more so. From diet soft drinks to processed food to chewing gum, sweeteners like aspartame and saccharin are lurking in just about every grocery store section. Studies continue on the effects of artificial sweeteners, often with varying results. According to Medical Daily, the San Antonio Heart Study tracked weight changes for seven to eight years and found that people who drank diet soft drinks gained more weight than people who did not drink them. A study of adolescents found that drinking diet sodas seemed to be associated with increased body mass index and a higher body fat percentage. Other studies indicate that drinking diet sodas can increase the risk of metabolic syndrome, the moniker of a number of conditions including high blood pressure, high blood sugar, excess fat around the waist and abnormal cholesterol. Together, these conditions increase the risk of stroke, heart disease and other diseases. Diet sodas were also linked to type 2 diabetes in a European study. However, these
studies also find an increased risk of type 2 diabetes in people who drink sugar-sweetened drinks. Drinking diet soda has been linked to a higher risk of coronary heart disease in women, as well as hypertension. The majority of these studies focused on beverages, rather than the foods that contain artificial sweeteners, and often are comparable to the effect of drinking soda sweetened with traditional sugars. However, artificial sweeteners are found in many more foods, like fruit juice, ice cream and yogurt. Alternative sweeteners can include products like sugar alcohols, stevia, Agave nectar, concentrated fruit juices, molasses and sorbitol. The Food and Drug Administration classifies them as food additives to be reviewed and approved before being available for sale. Proponents of artificial sweeteners tout their benefits; they don’t contribute to tooth decay and be helpful to people with diabetes or who need help with weight control. - CARRIE LOVEJOY
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A SIMPLE WAT TO TEST YOUR HEARING
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Snack foods that promote better sleep
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According to the National Sleep Foundation, changes in sleep patterns are a part of the aging process. Many people experience difficulty falling asleep and then staying asleep as they age, and that difficulty can make men and women over 50 feel more tired during the day. But even though difficulty sleeping may be a part of aging, that does not mean men and women over 50 cannot take steps to improve their sleeping patterns. For example, certain snack foods may help to improve quality of sleep, especially when these foods replace less healthy snacking options. While
men and women over 50 should always consult with their physicians before making any changes to their diets, the American Association of Retired Persons notes that the following are a handful of snack foods that promote better sleep. • A l m o n d s : Magnesium is a mineral with muscle-relaxing properties, and almonds contain enough magnesium to help men and women get a better night’s sleep. A small amount of almonds before bed might be enough to make falling and staying asleep easier. See Snacks, Page 21
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Continued from Page 20
• Bananas: Much like almonds, bananas provide a substantial amount of magnesium. Bananas also contain the amino acid tryptophan, which many people associate with Thanksgiving turkey. While tryptophan might be most often associated with the sleepiness people feel after eating a holiday meal, it also has been linked to better sleep quality, so a banana shortly before bed might be just what you need to fall and stay asleep. • Cheese and crackers: One more traditional snack may just help you get a better night’s sleep. Cheese and crackers contain tryptophan and carbohydrates, which can induce a better night’s sleep and help you fall asleep sooner. • Cherries: Cherries contain the sleep hormone melatonin, and the AARP notes that recent studies indi-
cated that participants who drank tart cherry juice on a daily basis fell asleep more quickly and slept longer and better than participants who did not. • Hummus: The primary ingredient in hummus is chickpeas, which are loaded with tryptophan, folate and vitamin B6. Folate has proven especially beneficial to older men and women who need help regulating their sleep patterns, while vitamin B6 helps the body regulate its clock. • Peanut butter: Peanut butter is another snacking item loaded with tryptophan. Spread some peanut butter on a carbohydrate, whether it’s a slice of toast or some crackers, before going to bed, and you may enjoy a better, longer sleep. • Walnuts: Like cherries, walnuts contain melatonin, which can contribute to a longer, more restful night's sleep. Walnuts also can help regulate stress, which is a leading cause of sleeping difficulty.
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Snacks
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Southern Maryland Health is published by Post Community Media, LLC
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Protein an ally to women looking to get healthy While protein is used to build and repair muscle tissue and promote neurological function, it also can encourage fat loss, deliver essential nutrients and improve metabolic activity. Because protein can increase satiety better than some other foods, it also can be a good way to curb cravings and help cut out some extra calories. Although protein is an important component of a nutritious diet, some women do not consume enough of it or even know what “enough protein” entails. According to a recent survey by Luna, 50 percent of women ages 18 to 50 do not know if they’re getting enough protein.
How much protein? How much protein a woman needs isn’t an exact science. The Institute of Medicine and the United States Department of Agriculture recommends that all men and women over the age of 19 consume .8 grams of protein per kilogram of body weight, but that number can be customized depending on how active a person is. Because highprotein foods also may be high in saturated fats, it’s best to choose protein sources that include essential amino acids and are relatively low in saturated fat. Such sources include fish, roasted chicken and soybeans.
Muscle building properties
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Many people consume protein to build muscle. By consuming adequate amounts of protein, women can retain lean muscle mass and keep their bodies strong. Physically active women may need more protein than women who are sedentary to help fuel the recovery of muscles after their workouts. Muscles actual-
ly are built outside of the gym. During physical activity, muscle tissue is torn and broken down. Amino acids in protein will help repair muscle tissue to grow back stronger.
Fends off hunger pangs Protein takes longer to break down in the body and digest compared to carbohydrates, which usually produce quick punches of energy. A longer digestion window means you can feel fuller for a longer amount of time and steer clear of excess calories. Slower digestion also may help stabilize energy levels.
Protein helps burn fat According to BodyBuilding.com, protein has the highest thermic effect of food, or TEF, which is the amount of calories it takes your body to process and utilize a nutrient. This can mean your body actually uses a quarter to 35 percent of the caloric energy from consumed protein just to digest it. Those who eat more protein during the day may see faster weight loss. Furthermore, excess protein consumed will not cause women to bulk up, as the body will excrete whatever it does not use as fuel.
Protein supplements Much of the protein a healthy body needs can be gotten through food. However, some women like protein shakes to replace a meal or provide extra fuel after a workout. Two of the most readily available protein powders include whey concentrate, a fast-absorbing pre- and post-workout protein source, and casein, a protein that can be used as a meal or right before bed because it can take five to seven hours to fully breakdown in the body.
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