somd health 042915

Southern Maryland Health SPRING 2015

1948

794

Spring 2015 Southern Maryland Health 3

FeaturesIs your diet interferingwith sleep? 5

Safety first with medications 8

On vacation, leavethe germs behind 9

Reviving summer skin 10

Relax, unwind for health 16

The scoop on sweeteners 18

Did you know? 6

Grilling Up Summer 14In every edition:

Spring 2015

5

8

9

10

16

1948

444

Mental Health • Substance Abuse Treatment, Crisis Services, Psychiatry,Recovery Support, Family Violence and Sexual Assault Counseling,

Community Services and Residential/Outpatient Treatment

Call Our 24 Hour Hotline 301-863-6661Appointment Line 888-912-7366

OOffffiicceess iinn:: CCaalliiffoorrnniiaa,, CChhaarrlloottttee HHaallll,, LLeexxiinnggttoonn PPaarrkk aanndd WWaallddoorrff

www.waldensierra.org

1949449

PUBLIC HEALTHSERVICES FOR ALL

RESIDENTS

4545 Crain Hwy White Plains, MD 20695301-609-6900 • Fax 301-934-4623 •TTY 800-735-2258

www.charlescountyhealth.orgHours of Operation 8:00am – 5:00pm

(some programs may include evening hours)

Administration• Birth and Death Certificates• Employment

Dental Services

Disability Services• Support Services• Infants and Toddlers Services

Environmental Services• Restaurant Inspections• Septic and Water Testing

Mental Health Services• Out-Patient Treatment• Anger Management Classes

Nursing/Community Health Services• Immunizations• HIV Testing

Public Health Preparednessand Response Services

• Disaster Planning• Emergency Management

Substance Abuse Services• Prevention Education• Screening for Substance Abuse

1946780

Your LocalREVERSE MORTGAGE Professional

Could a Reverse Mortgage be right for you?Benefits• No more mortgage payments• Get access to cash from your equity• Keep title to your home• Financial Independence• Pay off existing mortgage

Mike Foster301-399-2399

[email protected]

If you are 62 or older,please call with questions

and information301-399-2399

nmls # 184967

4 Southern Maryland Health Spring 2015

Leonardtown 301-475-3151LaPlata 301-934-8437

Bryans Road 301-743-9000www.danburris.com

Olde Towne InsuranceAUTO - HOME - BUSINESS - LIFE

An Independent Agent Representing:ERIE INSURANCE GROUP

1948891

Bryans RoadApril Hancock

LaPlataMatt Laidley, Katie Facchina

& Gary Simpson

LeonardtownDan Burris, Lisa Squires,

Paula Lillard & Jake Kuntz

DDoo YYoouu FFeeeell CCrraabbbbyy WWhheennDo You Feel Crabby WhenYYoouu GGeett YYoouurr IInnssuurraanncceeYou Get Your InsuranceBBiillll IInn TThhee MMaaiill??Bill In The Mail?

GGiivvee UUss AA CCaallll..Give Us A Call.YYoouu''llll BBee GGllaadd YYoouu DDiidd..You'll Be Glad You Did.

Spring is cleaning season. You’veopened the curtains to let in thesunshine, and every cleaning prod-uct you have in the house is primedand ready for action.The whole family has been

enlisted to help. The youngest is incharge of wiping all the cobwebs offthe floorboards. You have the olderchildren giving the windows a goodscrubbing, and your partner isassigned to hit all the hard-to-reachspots with a duster and vacuumhose. No room, piece of furniture orsquare inch of the house will bespared!The idea behind spring cleaning

is to make your home healthier.You’re removing the dirt, danderand dust particles that have accu-mulated over the winter months, aswell as organizing everything for amore efficient lifestyle. But it can beeasy to forget that cleaning the air isjust as important as the rest of thehouse. Indoor air is two to five timesmore polluted than outdoor air, theEnvironmental Protection Agency(EPA) reports. And did you knowthat many of the cleaning suppliesthat will make your floors, windowsand furniture sparkle in the springsunlight can actually pollute yourindoor air?Air quality is very important for

homeowners. In fact, 34 percent ofAmericans are concerned about theair quality in their homes, accordingto a 2014 study by the Asthma andAllergy Foundation of America(AAFA). Additionally, some momshave to worry about health issueslike asthma and allergies within thefamily. Clean indoor air is veryimportant for helping to prevent

exposure to triggers like irritantsand allergens for children andadults who suffer from these condi-tions. For those families withoutthese health concerns, clean indoorair should still be a part of the cam-paign to help your family live ashealthily as possible. The studyfound thatmore than half of Ameri-cans put a least a moderate effortinto improving the quality of theirindoor air.Yet many cleaning products are

loadedwith chemicals to help themsanitize or disinfect. These chemi-cals might be good for industrialcleaning, but unfortunately, theyoften aren’t so great for indoor airquality at home.AAFA reviews and certifies

household cleaning products likevacuums and cleaning solutionsthat are more suitable for peoplewith asthma and allergies, as wellas anyone wanting to promotehealthy and clean indoor air intheir home. For families with aloved one suffering from asthma orallergies, this is very importantbecause poor indoor air can triggerasthma attacks or allergy flair-ups.The asthma and allergy friendlyCertification Mark is only awardedto cleaning products that meetAAFA's tough Certification Stan-dards.New products are consistently

certified and added towww.aafa.org/certified. So as youplan your household spring-clean-ing campaign, be sure to considercertified asthma and allergy friendlyproducts that will clean your house,and help keep your indoor air cleanas well.

Improve your cleaningand improve your health


1948

760

NOCONTRACT

MEMBERSHIPSAVAILABLE!

Join online at: www.somdworldgym.com

8 LOCAL LOCATIONS, 1 PRICE!WORLD GYM OFLEONARDTOWN40845 Merchants LaneLeonardtown, MD 20650301-475-0052

WORLD GYM OFLEXINGTON PARK

21600 Great Mills Road, Suite 23Lexington Park, MD 20653301-862-3488

WORLD GYM OFWILDEWOOD

23415 Three Notch Road, Suite 2041California, MD 20619301-737-2525

OPEN 24/7lexington park

ALWAYS Staffed

location

RATESAS LOW AS$1000MONTH!

Is your diet interfering with sleep?Maintaining good health is always a balancing act; as

wework tomaintain proper health in one area, we cannotneglect the other areas of our lives and expect to stayhealthy.The full circle of health includes exercise, diet and, per-

haps surprisingly, sleep. Balancing these three aspectsleads to overall better health and wellness. Being tired canlead to over-eating and discouraged exercise due tofatigue, but without a healthy diet and proper exercise, wejeopardize sleep and just becomemore tired.Getting a goodamount of sleep, though, canbedifficult

with the pressures of daily life and all the factors that canaffect the quality of our sleep. It’s not always possible toeliminate life’s stresses, but diet is the easiest factor to con-trol, and knowing what to eat for better sleep is key. It’simportant to remember that the brain reads the clues forfatigue and hunger in a similar way, so being tired oftenleads 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 thehuman body to completely metabolize caffeine, so con-suming caffeinewithin six hours of bedtimemight be sab-otaging your entire night. Caffeine is most easily found incoffee, chocolate, tea and sodas, but it can hide in certainfoods, so be sure to check food labels. Other sabateurs,

See Diet, Page 17


The presence of mold in a home is asight fewhomeownerswant to see. In addi-tion to being unsightly, mold found in ahome can be unhealthy.While certain cleaners may prove effec-

tive at removing mold, homeowners whowant to remove existingmold growths andprevent future growths may benefit fromgaining a greater understanding of moldandwhy it grows inside homes.

What is mold?Mold is a blanket term used to describe

fungi that can be found both indoors andoutdoors. Many species of mold exist, andthe Centers for Disease Control and Pre-vention notes that some estimates suggestthere may be more than 300,000 differentspecies of mold. Common indoor moldsinclude cladosporium, penicillium,alternaria and aspergillus.

Which conditions promotemold growth?Homeowners may notice that mold

tends to grow in specific areas of theirhomesbutnot inothers, and that’s becausemolds grow best in certain conditions.Warm, damp and humid conditions, suchas those found in poorly ventilated bath-rooms and basements, make ideal breed-ing grounds formold.

What are the effectsof mold exposure?Molds are a natural and resilient part of

the environment, butmold growth indoorsshould be addressed and avoided. Moldspores are tiny and invisible to the nakedeye, and when these spores attach to wetsurfaces, they begin to grow. Once thesespores begin to grow, they can then affectpeople in various ways. Roughly a decadeago, the Institute of Medicine found suffi-cient evidence to support a link betweenexposure to indoor mold and respiratorytract issues, such as coughing and wheez-ing in people who were otherwise healthy.The same report found thatmoldmay trig-ger asthma symptoms among people withasthma and hypersensitivity pneumonitis,

a disease in which the lungs are inflamedwhen a person breathes in certain dusts heor she is allergic to, in people susceptible tothat condition.Some people who do not have a preex-

isting condition can still be sensitive tomolds.Whenexposed tomold, suchpeoplemay experience symptoms likenasal stuffi-ness, eye irritation, wheezing, or skin irrita-tion.

How can exposure to mold bedecreased at home?Adequate ventilation is arguably home-

owners’ best friendwith regard to reducingmold exposure at home. Control humiditylevels in areas of the home that tend to bewarm and humid, such as the kitchen andbathroom. Install an exhaust fan in thekitchenandbathroomandawindow in thebathroom if yours does not already haveone.The CDC recommends that humidity

levels be no higher than 50 percentthroughout the day, and an air conditioneranddehumidifier canhelpyoukeep indoorhumidity levels in check, especially duringthe summer when humidity levels tend tobe their highest of any timeduring the year.When renovating your home, remove

anyexisting carpeting frombathroomsandbasements and toss out soaked carpets orupholstery aswell. If paintingwill bepart ofyour home renovation projects, add moldinhibitors to paints prior to application.Mold that grows inside a home is

unsightly and potentially unhealthy. Butconcerned homeowners can take severalreactiveandproactive steps to reduceexist-ing mold growths and prevent them fromreturning in the future.

As people age, their dietary needs begin tochange. Foods thatwereonce staples of yourdietas a youth may be restricted once you hit a cer-tain age, while other foods youmay have alwaysavoided may now be necessary to fuel and sup-port a healthy body.Eating healthy foods and exercising may not

be enough to sustain health, as hormonalchanges andother healtheffects as ap e r s o nreaches age50 can have ap r o f o u n dimpact on hisor her nutri-t i o n a lr e q u i r e -ments. Thefollowing area few things men and women over 50 may wantto consider as they look to eat a healthy diet foryears to come.

Vitamin DBoth men and women age 50 and up have a

reduced ability to produce vitamin D throughexposure to the sun. Extra vitamin D will beneeded from foods and supplements. Everyoneover the age of 50 should take a daily vitamin Dsupplementof 400 IU (10µg), according toCana-da’s FoodGuide.Without adequate vitamin D, bone strength

and health can deteriorate because vitamin Dpromotes calcium absorption. Vitamin D alsohas other roles, including helping neuromuscu-lar and immune function and reducing inflam-mation.

Friendly fatsPeople over age 50 should increase their

intake of unsaturated fats and reduce consump-tion of saturated fats.Nutrient-rich unsaturated fats can guard

against heart conditions, protect against stroke,keep skin supple, and even help men andwomen maintain good neurological health.Omega-3 fatty acids can be found in nuts, olives,seeds, and fatty fishes.

Did you know? Your garden doesn’t have to be allergy-central. Plant gladiolus, periwinkle, begonia, bougainvillea, iris and orchid. These won’t aggravate your allergies.

How to eathealthy after 50

The potentially harmfuleffects of mold in your home

See After 50, Page 11

Articles in Southern Maryland Health are for informational purposes only and are not intended to provide medicaladvice. Neither the editors of Post Community Media, LLC, the author nor publisher take responsibility for anypossible consequences from any treatment, procedure, exercise, dietary modification, action or application ofmedication which results from reading or following the information contained in this magazine. The publicationof Southern Maryland Health does not constitute the practice of medicine, and this information does not replacethe 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).


Did you know? Pregnancy cravingsPregnancy food cravings have been the butt ofmany jokes, and

many spouses to pregnant women expect their better halves torequest chocolate, French fries or strange combi-nations such as pickles and ice cream. Althoughthere’s no definitive answer why pregnancy crav-ings occur, some feel theymust be tied to nutri-tional needs, serving as the body’s way of telling awoman that it needs particular nutrients. Authorsof a study published in Frontiers in Psychologydelved further into the pregnancy cravingsconundrum. Coauthor Natalia C. Orloff, a gradu-ate student at SUNYAlbany, determined cravingsmay bemore psychological than nutritional/physical. She surmises that women crave certainfoods because these foods tend to be “forbidden” or “off-limits” in asociety so focused on healthy eating. During pregnancy, it may bemore socially acceptable to bite into a hot-fudge sundae or enjoy acheese-topped burger. However, nowoman, pregnant or otherwise,should overindulge. Overeating can cause weight gain and poten-tially negative consequences formothers and their babies.

1929187

COMPREHENSIVE VISION SERVICESCataract Consultation and Surgery

Glaucoma Treatment • Medical Eye CareLasik

www.marylandeyeassociates.com866-702-2020 410-535-2270

We now accept United Health Care

Have cataract surgery locally in Calvert County.

Devoted to preserving and restoring sight.

A Group practice of Board Certified Ophthalmologists • With over 90 years of cataract surgery experience

1929

157

Optimal Physical Therapy & Industrial Rehabilitation10020 Southern Maryland # 103, Dunkirk, MD 20754

OPT is a provider for most HMO & PPO Networks

www.opt2005.com

Optimal PhysicalTherapy &Industrial

Rehabilitation

If returning to good health is your goal,we are the best choice for your recovery.

Monday-Thursday7:30am-5:00pm

Friday7:30am-1:00am

(301) 855-6326


Safety first with medicationsStorage, proper disposal are criticalBoth prescription and over-the-counter medications

can work wonders forour bodies, but it isvital to respect med-ications and keepthem out of placesthey do not belong.While we all know weshould take our med-ications as directed,there’s another com-ponent to prescrip-tion safety, and that isstorage.Failure to properly

store medications isdangerous. It can bestolen by visitors,taken accidentally bychildren, and eveneaten by pets.Follow these rules

when storing yourmedications:• If it could be stolen and abused by a visitor or family

members, store it in a lock box ormedicine safe.• Keep it in a cool, dry place so it will not be ruined by

heat or humidity.•Always store it in itsoriginal container.The label con-

tains vital information like ingredients and instructionsfrom your doctor.If you have expired medications or drugs that are no

longer needed, do not flush them down the toilet unlessyouare instructed todo so.This can result in fishandani-mals ingesting the drugs or having trace elements ofthem end up in our lakes and streams, and therefore ourdrinkingwater.All three SouthernMaryland counties’ sheriff’s offices

offer drug take-back programs, allowing anyone to dropoff unused medications without question. Some phar-macies offer similar programs.Another option is to take medications out of their

labeled containers and mix pills in with undesirablethings like coffee grounds or cat litter.This helps keep thepills fromattracting thecuriosityof childrenor thosewhomight go through trash cans looking for drugs.Before you throwout a prescriptionbottle, scratch out

all information that could be used to identify you or yourdoctor, to protect your privacy.Medicinal patches offer a unique problem because

even after they’ve been used, somemedicine remains onthe patch. Follow the container’s instructions on what todowith used patches.

-CARRIE LOVEJOY

Prescription and over-the-countermedicationscansave livesandhelppeopleof all ages manage certain conditions.When used correctly and under the guid-ance of a physician,medications are large-ly safe. It’s when medicines are used off-label, shared or taken in error that reac-tions and injury can occur.The American Academy of Pediatrics

and their Healthy Children Organizationwarns that more than 7,000 children visithospital emergency rooms every year forproblems related to medication errors.Children are not the only ones in danger.Adults canmakemistakes with their med-ications as well. For example, seniors whomaybemanaging several different types ofmedications can inadvertently cause dan-gerous drug interactions by mixing thewrong pills.Pharmacistsworkdiligently tohelppre-

vent medication errors. However, the gen-eral public can also do their part. TheAmerican Society of Health-System Phar-macists and the National Association ofBoards of Pharmacy offer these medica-tion safety tips.When a new medication is prescribed,

ask the doctor to explain more about it,including its intended purpose and anycommon side effects to be expected.Make sure your doctor knows about all

the medications you are taking, includingnon-prescription products, herbal reme-dies, dietary supplements, and vitamins.Some medications do not mix with seem-ingly innocent ingredients. Keep a runninglist of any medicines you take so you caneasily and accurately share this informa-tionwith your physician.Question anything that you do not

understand. Check the prescription fordosing information. For refills, make surethe refill information conforms to the orig-inal prescription strength.Fill all prescriptions at the same phar-

macy anddevelopa rapportwith thephar-macist so that potential drug interactionswill be flagged. Pharmacists arewell versed

in medications andmay be able to informyou as to the safety or risk involved in tak-ing an over-the-counter product at thesame time that you are on a prescription.Manypills look the same. If youarecon-

fused and taking multiple medications,keepmedications in theoriginalpackagingand double-check the labels before takinganymedications.Use the right dosing tools. A spoon from

the kitchen is not accurate for measuringout a teaspoon ofmedication.If you take multiple medications, use a

pillbox to keep pills organized. The boxmakes it easier to manage medicationsand serves as a reminder if you have orhave not taken a medication on a givenday.Consult with a doctor before beginning

or endingmedication.Medicines play important roles in per-

sonalhealth.Whenusedcorrectly,medica-tions are assets, but caution should alwaysbe taken to ensure safe usage and storageof anymedications.

Medication safety tipsfor children and adults


Our practice focuses solely on recoveringdisability benefits for our clients.We havehandled thousands of disability cases andhave the skill and knowledge to assist youconcerning your disability benefit matters.

Elkind & SheaThe Disability Benefits Law Firm

For a free case consultation, call us at301-495-6665

FAX 301-565-5111or visit us on line at

www.disabilitybenefitslawfirm.com

Social Security Disability

Short/Long Term Disability(Private and ERISA)

State and Federal Disability

Long-Term Care

Life Insurance Claims

When You Need DISABILITY BenefitsWhen You Need DISABILITY BenefitsYou need the BEST Representation!You need the BEST Representation!

Call TodayCall Todayfor your FREEfor your FREEno obligation,no obligation,telephonetelephoneconsultation.consultation.

PSYCHIATRICDISABILITY CLAIMSBy Scott B. Elkind, Esq.

DISABILITY COVERAGE FOR PSYCHIATRICCLAIMS IS SIMPLE INTHEORY, BUT DIFFICULTIN PRACTICE.

Coverage under Social Security comes in the formof Social Security Disability (SSD) and SupplementalSecurity Income (SSI). SSD is available to individualswho haveworked and paid aminimumof 20quarters over the past 10 years. Those failing to payinto the system sufficientlymay be entitled to SSI aslong as they do not reside in householdswith incomeof greater than $12,000 each year earned by a relative.The Social Security Administration (SSA) employs

amedical- and age-based analysis which imposesgreater restrictions on an individual’s ability toworkas a person ages. A person under the age of 50, for themost part, will be expected to prove disability fromall workwhereas a person age 55 or older, inmanycases, will need to prove only the inability to performtheir prior or similar work. Private disability policiesemploy somewhat differentmedical and vocationalconcepts and do notmake any allowances for apresumption of age-related disability.A person considering application for disability

benefits should seek a series of consultations prior tofinalizing their decision. First, a potential claimantshould review the terms of any private disabilitypolicy underwhich he/she is covered.Then, theindividual should discuss theirmedical situationwith their treatment provider(s). A fully-supportedmedical record is essential for the purpose ofapplying for disability.Oncemedical support for disability is established,

the next consultation should bewith a lawyer whohas substantial experience in disability law.Thisconsultationwill assist the claimant in clarifying anyremainingmedical and legal issues and can givegreater guidance in coordinating a betterpresentation of an individual’s disability claim.Psychiatric disability claims present several

challenging issues, and psychiatric claims are

subjective by definition.The Social SecurityAdministration through theDepartment ofDisability Determination Services in the separatestates utilizes a standard form for assessingpsychiatric claims.This form includes a series ofmental residual functional capacity findings addresspertinent aspects in the following categories:understanding andmemory, sustainingconcentration and persistence, social interaction,adaptation, and effect of work stressors.Unfortunately, the in-house examiners rarelymakefindingswhich indicate disability -- and rarely findmore thanmoderate impairment. Treatmentproviders are rarely contacted for supplementalinformation, allowing the non-examining reviewertomake their own functional capacity findingswithout being contradicted.Private insurers alsowill use non-examining

reviewers for the purpose of denying disabilityclaims, especially where group policiesadministered under ERISA are concerned -- despitea clear prohibition of this practice by the AmericanPsychiatric Association (Principles ofMedical Ethics§7(C)). Both SSA and private insurers will seize uponlimited recordation inmedical records as evidence aclaimant does not suffer from functionalimpairment.So, how are these problems remedied in order to

assist disabled patients?The basic approach is todevelopmore extensive information from treatmentproviders, either a narrative or questionnaire formwith a focus on addressing functional capacityissues to demonstrate claimant disability. Shouldthe claimant experience cognitive deficits, a referralfor neuropsychiatric evaluationmay bewarranted.Such testing can result in objective evidencewhichcan satisfy a private insurer’s demand for proof ofdisability. Only by supplementing themedicalrecordwill patients be given any fair chance atreceiving disability benefits. Evenwhen claims aredocumented extensively, legal actionmay still benecessary to obtainmuch-needed disabilitybenefits for deserving patients.Scott Elkind is a principal with Elkind& Shea,The

Disability Benefits Law Firm.He can be reached at301-495-6665 and does not charge for phoneinquiries.

“Mr. Elkind is ranked as one of the top25 attorneys in the country thatpractice in the ERISA field.”Quoted from Smith vs. Continental Casualty Co.,F. Supp.2d (D.MD. 2003)

PAID ADVERTISING1944633

Have the time of your life — without the germsWhen it comes to vacation, there are good

souvenirs — a shot glass, a silver spoon, a funnypicture—andbad souvenirs—germs and virus-es.Germsare everywhere, of course, but traveling

meansencounteringnewones towhich thebodyhas not necessarily built immunities. Hotels, air-planes, parks and rental cars arebasicparts of theaverage summer vacation, but all of them arebreeding places for germs. Still, the rules foravoiding sickness are the same as they are whengoing to public places in your home town.When traveling by airplane, be aware of the

possibility of picking up germs on tray tables andin pillows and blankets, as well as in airplanebathrooms. A quick swipe with a sanitizing wipewill help eliminate germs and give you peace ofmind for your flight. The Journal of Environmen-tal Health Research says the chances of catchingcolds on an airplane are 100 times higher than indaily life, largely because of the dry, recirculatedair. Be sure to drink plenty of fluids and bemind-ful of germs.Switching on the light upon arrival at a hotel is

just the firstplace toencounter germs. Surfacesathotels are usually cleaned thoroughly betweenoccupants, but places like the telephone andT.V.

remote may not be sanitized. Everyday Healthrecommends hitting surfaces with a sanitizingwipe before settling in.Pay attention to the most common places

germs are found:HHaannddrraaiillss:: Try to avoid touching handrails if

you still be safe on escalators, buses, stairs andtrains. They are useful, though, so if you need tohold onto a handrail, avoid touching yourmouthand nose until you canwash your hands.FFaauucceettss::When washing your hands in a pub-

lic place, use a papertowel to turn faucets on andoff.SShhooppppiinngg ccaarrttss:: Shopping carts are used by

many people in a day.Many grocery storesmakewipes available to clean themoff as youwalk intothe store.

Traveling abroad offers a host of other chal-lenges to your immune system. If an exotic loca-tion is on the summer agenda, talk to yourdoctorabout what vaccines you may need, and be sureto get themwell in advance of the trip.Whether you’re home or on the other side of

the planet, though, themost important rule staysthe same: wash your hands often. Alcohol-basedhand sanitizer is helpful, but soap and warm

water are most effective at ridding your hands ofillness-causing bacteria and viruses.- CARRIE LOVEJOY


Reviving your healthy summer skin

Days are longer and shirt sleevesare getting shorter. That meansmoreexposure to the sun, andwhilesunscreen is important year round,it’s especially vital to protect skin inthe spring and summermonths.The American Academy of Der-

matology saysone in fiveAmericanswill get skin cancer in some form,and too much sun exposure con-tributes to the chances of contract-ing the disease. Sun exposure is alsoblamed for premature aging of theskin, more wrinkles, dryness andage spots.Avoiding these effects is fairly

easy, but requires daily vigilance.Sunscreen that is at least 15 SPFshould be applied to the face andanywhere else that might beexposed to the sun, every day

whether you’re on your way out towalk the dog for half an hour or youplan to be outside for hours. Don’tthink a cloudy day is an excuse toskip the protection; the sun’s rayspass right through the clouds, mistand fog and can still be dangerous.WebMD offers several tips to

keep your skin healthy and glowingthroughout the summer.First, use aquality sunscreen that

protects against both UVA andUVBrays. Apply the sunscreen 15 to 30minutes before you go out. If you’regoing to be out for several hoursswimming or exercising, make surethe product is waterproof. Also, re-apply the sunscreen about everytwo hours if you are in the water orsweating. Put enough on that ittakes about a minute to rub it in all

the way.Second, wear a wide-brimmed

hat that protects your scalp andyour ears.Third,wearclothing thatprotects

your skin. Some clothing items arespecifically made to block the sun,but other items made from looselywoven fabric may not be adequateto completely prevent sun penetra-tion, so don’t skip the sunscreen,especially on your shoulders andback.Fourth, don’t forget your lips.

Lips get extended sun exposure andare often vulnerable even whileyou’re wearing a hat. Look for lip-specific sunscreen products andapply them frequently. Every timeyou drink, eat or lick your lips, youare rubbing away your lip balm or

lipstick, so keep it handy.And lastly,make sure to take care

of your eyes. Choose sunglasses thatoffer UV protection and are impactresistant for active lifestyles. Getbrown or gray shades rather thantranslucent-colored lenses to keepfrom seeing distorted colors. Toomuchsunexposure toyoureyes canredden the whites, just like a sun-burn. Also, WebMD says sun dam-age can lead to cataracts andmacu-lar degeneration.Taking just a few steps every day

can become part of your routineand seem less tedious over time.And taking those steps can help youretain beautiful, healthy skin andeyes throughout many summers tocome.-CARRIE LOVEJOY

Take steps now to stay healthy in the summer months


“Salud Mental para la Vida”Nos complace en anunciar

Ahora ofrecemos Servicios en EspanolPor favor contacte nuestra oficina para pautar una cita

301-997-932144101 Airport View Drive Hollywood, MD 20636

Horario de clinicaDe lunes a jueves de 8:00 am a 6:00 pm

viernes de 8:00 am a 4:00 pm

“Mental Health for Life”We are pleased to announce

We are now accepting New Patients at our mental health clinic.Please contact our office to schedule an appointment

301-373-3065 ext 24144101 Airport View Drive Hollywood, MD 20636

Clinic HoursMonday to Thursday 8:00 am to 6:00 pm

Friday 8:00 am to 4:00 pm

1948

734

1948

795

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, MDSatellite Office: 23127 Three Notch Road, Suite 104 • California, MD 20619

Obstetrics, Gynecology and MidwiferyNEW PATIENTS WELCOME

We look forward to meeting the needs of ourcurrent and future patients.

Telephone:301-997-1788Emergency After Hour Telephone:1-855-348-0561

www.smwomenshealth.com

Increase proteinAccording to Christine Gerb-

stadt, MD, RD, a spokesperson forthe Academy of Nutrition andDietetics, as they age, men andwomen need more protein in theirdiets tomaintain theirmusclemass.The amount of protein needed at ayounger age no longer may be ade-quate. Look for lean sources of pro-tein from fish andpoultry. Beans arealso a low-fat source of protein thatcan help fulfill daily protein require-ments.

More fiberEating more fiber can help with

digestive and intestinal problems,such as constipation. Constipationcan occur when fiber intake is notenough, coupled with a moresedentary lifestyle. The best way toget fiber is through diet. Leave theskins on fruit and vegetables andchoose whole fruits over juices.Whole-grain breads and cereals also

are good sources of fiber. Dry beansand lentils can add a fiber boost.Always increase fiber slowly todetermine your tolerance.

Fewer caloriesThe National Institute on Aging

says women over the age of 50 needbetween 1,600 and 2,000 calories,depending on how physically activethey are. Men need between 2,000and 2,400 calories per day. Witheachpassingyear there is adecreasein the energy required to maintainbody weight, so caloric intakeshould be adjusted accordingly.

More waterAs a person ages, his or her body

may not signal it is thirsty as well asit once did, so it’s possible that youmay not recognize when you arethirsty or dehydrated. The MayoClinic recommends around nine to10 cups of beverages per day toremain hydrated.Eating healthy and changing

one’s diet is important as a personages, as dietary needs at age 50maybe quite different from what theywere at age 30.

After 50Continued from Page 6

12 Southern Maryland Health Spring 2015 Spring 2015 Southern Maryland Health 13

1944881


Grilling up summer

Ingredients1/3 cup fresh lime juice1/4 cup fresh orange juice2 tablespoons low-sodium soy

sauce2 tablespoons honey2 garlic cloves,minced2 teaspoons grated peeled fresh

ginger2 tablespoons sugar1 teaspoon ground coriander seeds1/4 teaspoon black pepper2 ears corn, each cut crosswise into

4 pieces1 1/2 pounds large shrimp, peeled

and deveined4 cups cooked couscous

PreparationAt home, combine the first 9 ingre-

dients in a heavy-duty, zip-top plasticbag, and seal. Place the corn, shrimp,and couscous in separate heavy-dutyzip-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 onhot coals (or in a 450°oven if at home); cook 10 minutes.Serve over couscous.

From CookingLight.com. Photog-raphy by Becky Luigart-Stayner.

Ingredients1/2 cupplus 2 tablespoonspuremaple syrup1/4 cup plus 2 tablespoons cider vinegar1 tablespoon coarse-grainmustard2 large garlic cloves,minced2 teaspoons minced canned chipotles plus 2

teaspoons sauce2 pork tenderloins, about 12 ounces each,

trimmed1 tablespoon canola oil1/2 teaspoon salt1/4 teaspoon black pepperNonstick cooking spray

PreparationIn a heavy zip-top bag, combine 1/2 cup of

themaple syrup, 1/4 cup of the vinegar, and themustard, garlic, and chipotles with sauce. Addthe pork, turning to coat well. Refrigerateovernight, turning the meat in the bag once ortwice.Transfer pork to paper towels and pat dry;

brush each sidewith the canolaoil. Pour themarinade into amedium skillet.Add remainingmaple syrupand vinegarand the salt andblack pepper.Bring toaboil. Let sauceboil 1minute; set aside.Heat a grill tomediumandmistwith cooking

spray. Grill pork, turning 2 to 3 times, until justcooked through, 15 to 20 minutes, or until ameat thermometer reaches 150 to 155 degrees.Brush pork with sauce in the final minutes ofcooking. Transfer pork to a cutting board, tentwith foil, and let rest 10minutes.Slice pork into 1/4-inch slices and serve with

remaining sauce.

FromFitnessMagazine

Barbecue LimeShrimp and Corn

Keep it healthywith outdoorcooking

Pork Tenderloin with Maple-Chipotle Sauce

Ingredients2 slices whole-wheat country bread, crusts removed,

torn into pieces1/3 cup fresh or frozen and thawed blueberries1 tablespoon balsamic vinegar2 teaspoonsDijonmustard1 teaspoonWorcestershire sauce2 cloves garlic, minced1/4 teaspoon salt, or to tasteFreshly ground pepper, to taste12 ounces 90%-lean ground beef

PreparationPlace bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. (No need to

wash theworkbowl.)Add blueberries, vinegar, mustard,Worcestershire, garlic, salt and pepper to the food processor;

processuntilpureed.Scrape into thebowlwith thebreadcrumbs.Addgroundbeefandmixwellwithapotatomasher.Divide themixture into four equal portions; form into1/2-inch-thickpatties, about4 inches in diameter.Meanwhile, preheat outdoor grill to medium-high. Oil the grill rack by rubbing it with an oil-

soaked paper towel. Cook patties until browned andno longer pink in the center, 4 to 5minutes perside. An instant-read thermometer inserted in the center should register 160°F. Serve immediately,with or without rolls and toppings.

FromEatingWell: Winter 2004, The Essential EatingWell Cookbook (2004)

Blueberry-Beef Burgers


1949458

Relax, unwind — for more than just your emotional goodWe have all seen the headlines:

stress is bad for you. But betweenwork and the stressors of home, it iseasy to forget just how bad.Stress’ evolutionary cause is

clear. A spike in adrenaline couldhelp an ancient human react quick-ly to a dangerous situation, helpinghim to survive attacks by wild ani-mals or environmental hazards.However, what modern humansexperience is more often prolongedstress, leading tohealthhazards thatdomore harm than good.A person under constant stress is

more likely to be obese, have highblood pressure and suffer fromheart disease. The condition causesinsomnia, muscle pain and a weak-ened immune system.Unfortunately, the very things

that cause stress can make it diffi-cult to do the things that will helprelieve it. Finding the time to exer-cise or take vacations is especiallyhard when a high-stress job or abusy home schedulemakes time animpossible commodity.

There are two basic approachesto stress management: the short-term approach, which can help youthrough acute stress, and the long-term approach, whichmeans prior-itizing lifestyle changes to improveyour quality of life.

Short-term fixesThe dog is chewing the furniture,

the baby is crying and the phone isringing. Or the boss is yelling, adeadline is looming and a customeris being especially difficult. An acuteresponse to these high stressorscould escalate any of these situa-tions, creating havoc rather thanannoyance. Maybe you can’t physi-cally feel your stresshormones surg-ing, but an increased heart rate andhigher blood pressure are immedi-atemanifestations of the problem.So first, stop moving and get a

handle on your breathing, saysWebMD. Find a spot to sit quietlyand put one hand on your stomach,the other on your chest. Breathe in

as slowly as you can through yournose and hold the breath in yourlungs for three seconds, then let itout.Make thenext inhaleevenslow-er and hold it for four seconds. Holdthe next for five seconds. Now stickwith five-secondholds for at least 10breaths. You’ll feel your shouldersand neck relax and your heart ratewith slow considerably.If your stress has given you

insomnia, this same breathing trickcan work wonders. Just do it whilelying in bed, and work your way upto seven-second holds.Next, takeahike. Put thedogona

leash and the baby in a stroller, orstep away from your workspace fora fewminutes. It does not take longto reset your brain with a brisk walkaround the block or just the build-ing, allowing you to return to yourtasks with a fresh perspective.

Long-term fixesAbove all, exercise. If you are out

of shape, start with prolongedwalks

either alone or with friends. Do nottry to go from the couch to a two-hour weight-lifting session; easeyourwayback toanexercise routineso you will be less likely to get dis-couraged in the first week. Just 20minutes a daywill calm yourmind.Diet can also play a part in your

stress level. Foods high in vitaminC,like oranges and grapefruits, canloweryour stresshormones, accord-ing toWebMD. Omega-3s, found infoods like fatty fish, nuts and seeds,can also have long-term calmingeffects.And good news for chocolate

lovers: dark chocolate has beenfound to have a calming effect.Getting a good night’s sleep is

also crucial to handling the stressesof the day.Stayaway fromcaffeineandnaps

after 3 p.m. and try to keep a consis-tent sleep routine, even on theweekends, to make sure you get atleast seven hours of sleep a day.

-CARRIE LOVEJOY

1921

186


23314 Surrey WayCalifornia, MD 20619

LEASINGOFFICEHOURSMON. - FRI. 9AM - 5PM

SAT. 10AM - 5PM•SUN. 12-5PM

24-HourMaintenance • Fitness Center & 2 PoolsGreat Schools • Pet Friendly • Security Key Locks

Warm Friendly Professional StaffWithinWalking Distance of theWildewood Shopping Ctr

Apartment Homes In St. Mary’sMost Coveted Address!(CENTRALLY LOCATED)

The Beautiful Apartments ofWildewood have so much to offer!!!

Call Today & Schedule A Tour!301-737-0737

“SO MUCH TO OFFER”

Peaceful livingPeaceful livingIN A QUIET SETTING EXCELLENT SCHOOLS

WITHINWALKING DISTANCE TO STORES, RESTAURANTS AND OTHER CONVENIENCESFLEXIBLE LEASE TERMS!

LOCATION! LOCATION! LOCATION!

1, 2 & 3 Bedroom Apartments • 24 Hour Maintenance22760 Laurel Glen Road • California, MD 20619

301-862-5307 • 301-737-0737(for leasing information)

DIRECTIONS:RT235 (THREENOTCHROAD) TURNATPANERAONTOOLDROLLINGROAD,MAKELEFTONLAURELGLENROAD,WEAREONTHELEFT

WildeRidge ApartmentsWildeRidge ApartmentsOwned and Operated by the Apartments of Wildewood

1948431


1946820

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 alate evening snack may seem nice, but it also may keepyou from being comfortable at night, interrupting yoursleep andmaking you tired the next day.Meals during theday should be split into small, frequent portions of food.Eating toomuch at dinner time can lead to heartburn anddiscomfort, while eating too little can lead to late-nightsnacking.Some foods, though, can actually help you sleep.Complex carbohydrates with a little bit of protein, like

cereal andmilk or wholewheat toast with a small amountof peanut butter, might be the perfect evening snack.Adding a cup of chamomile tea can reduce anxiety, con-tributing to a better night’s sleep.Turkey is reputed to be a sleep-inducing food, but

much of that reputation ismore about its usual accompa-niment of large servings ofThanksgiving fare.Still, turkey does include tryptophan, which produces

serotonin, a sleep-inducing hormone. Turkey, as well aspoultry, fish, chickpeas and bananas, also includes vita-min B6, which helps the body process that tryptophanmore quickly.The National Institutes of Health recommends 1 to 1.5

milligrams of B6 daily.-CARRIE LOVEJOY

DietContinued from Page 5


GGOOOODD OOMMEENN YYOOGGAAGGOOOODD OOMMEENN YYOOGGAAGOOD OMEN YOGA

1949468

Enhance focus, de-stress, tone, & increase flexibility!PRIVATES

Privates offered – Traditional Yoga and Extra Extra Gentle sessionsfor clients with mobility or other medical issues.

Call for times and days.

CLASSESMON – 9 a.m. – Wills Park, La PlataTue 11 a.m. – St. Paul’s, Waldorf

Tue 6:45 p.m. – UM CRMC (formerly Civista)Starting May 6th,Wed., 9 a.m. - UM CRMC- X-Gentle Movement& Relaxation (for those with mobility issues) - a 7 week class

Fri., 6 p.m., CSM, La Plata

For dates and more info call or email ANNEMACHETTO at [email protected] 240-682-3229

1946823

FIRST INS GROUP OF MARYLAND INC601 POST OFFICE ROAD SUITE 1C

WALDORF, MD [email protected]

The scoop on artificial sweetenersArtificial alternatives to sugar have

become as common as the real deal, if notmore so. Fromdiet soft drinks to processedfood to chewing gum, sweeteners likeaspartameand saccharin are lurking in justabout every grocery store section.Studies continue on the effects of artifi-

cial sweeteners, oftenwith varying results.According to Medical Daily, the San

Antonio Heart Study tracked weightchanges for seven to eight years and foundthat people who drank diet soft drinksgained more weight than people who didnot drink them. A study of adolescentsfound that drinking diet sodas seemed tobe associated with increased body massindex and a higher body fat percentage.Other studies indicate that drinking diet

sodas can increase the risk of metabolicsyndrome, the moniker of a number ofconditions including high blood pressure,high blood sugar, excess fat around thewaist and abnormal cholesterol. Together,these conditions increase the risk of stroke,heart disease and other diseases.Diet sodaswerealso linked to type2dia-

betes in a European study. However, these

studies also find an increased risk of type 2diabetes in people who drink sugar-sweet-ened drinks.Drinking diet soda has been linked to a

higher risk of coronary heart disease inwomen, as well as hypertension.Themajority of these studies focusedon

beverages, rather than the foods that con-tain artificial sweeteners, and often arecomparable to the effect of drinking sodasweetenedwith traditional sugars.However, artificial sweeteners are found

in many more foods, like fruit juice, icecream and yogurt. Alternative sweetenerscan include products like sugar alcohols,stevia, Agave nectar, concentrated fruitjuices,molassesandsorbitol.TheFoodandDrug Administration classifies them asfood additives to be reviewed andapproved before being available for sale.Proponents of artificial sweeteners tout

their benefits; they don’t contribute totooth decay and be helpful to people withdiabetes or who need help with weightcontrol.

- CARRIE LOVEJOY

Mary Ann Freese, LMTState Licensed and NCBTMBCertified Massage Therapist

By Appointment Only

• Massage Therapy for Pain• Stress Relief

301-934-8900301-934-8900401 CARROLL ST., STE 103, LA PLATA, MD 20646401 CARROLL ST., STE 103, LA PLATA, MD 20646

www.whisperingwindswellness.comwww.whisperingwindswellness.com

HEIGHTEN YOUR SENSEHEIGHTEN YOUR SENSEOF WELL BEING WITHOF WELL BEING WITHMASSAGE THERAPYMASSAGE THERAPY

Gift Certificates Available

1949

464


1944659

A SIMPLE WAT TO TEST YOUR HEARING

To Schedule You FREE Hearing Evaluation, Call:Local: 301-638-3592 Toll-Free: 888-396-4327

LOOK FOR OUR4 PAGE INSERT IN THE

WEDNESDAY, MAY 13, 2015EDITION OF THE

INDEPENDENT, ENTERPRISE& RECORDER

Dr. Mullin’s Hearing CentersTwo Locations to serve you

3010 Crain Hwy, Suite 302, Waldorf MD 4325 Northview Drive, Bowie MD301-638-3592 • 888-396-4327


1949

011

• Skilled, intermediate, palliative care• Speech, occupational, & physical therapy services 7 days a week

• Restorative therapy• Quality of Life Program

• Full Time Chaplain• Geriatric Certified Medical Director

• Private rooms available• Home & community based services

• Accept Medicare, most private insurances & Medicaid

NOW OFFERING

OUT PATIENT

THERAPY

EDEN ALTERNATIVEREGISTEREDHOME

21412 Great Mills RoadLexington Park, Maryland 20653

301-863-7244

Changing the Tides of Healthcare!

Chesapeake Shores’ committed and dedicated staff providesexcellent quality of care and clinical outcomes to

its residents. The facility offers a wide range of servicesavailable to its residents including:

1944660

According to the National SleepFoundation, changes in sleep pat-terns are a part of the aging process.Many people experience difficultyfalling asleep and then stayingasleep as they age, and that difficul-ty can make men and women over50 feelmore tired during the day.But even though difficulty sleep-

ingmay be a part of aging, that doesnot mean men and women over 50cannot take steps to improve theirsleeping patterns. For example, cer-tain snack foods may help toimprove quality of sleep, especiallywhen these foods replace lesshealthy snacking options. While

men and women over 50 shouldalways consult with their physiciansbefore making any changes to theirdiets, the American Association ofRetired Persons notes that the fol-lowing are a handful of snack foodsthat promote better sleep.• AAllmmoonnddss:: Magnesium is a

mineral with muscle-relaxing prop-erties, andalmonds contain enoughmagnesium to help men andwomen get a better night’s sleep. Asmall amount of almonds beforebed might be enough to makefalling and staying asleep easier.

Snack foodsthat promotebetter sleep

See Snacks, Page 21


1951181

• BBaannaannaass:: Much like almonds,bananas provide a substantialamount of magnesium. Bananasalso contain the amino acid trypto-phan, whichmany people associatewith Thanksgiving turkey. Whiletryptophan might be most oftenassociated with the sleepiness peo-ple feel after eatingaholidaymeal, italso has been linked to better sleepquality, so a banana shortly beforebed might be just what you need tofall and stay asleep.• CChheeeessee aanndd ccrraacckkeerrss:: One

more traditional snack may justhelp you get a better night’s sleep.Cheese andcrackers contain trypto-phan and carbohydrates, which caninduce a better night’s sleep andhelp you fall asleep sooner.• CChheerrrriieess:: Cherries contain the

sleep hormone melatonin, and theAARPnotes that recent studies indi-

cated that participants who dranktart cherry juice on a daily basis fellasleep more quickly and sleptlonger and better than participantswho did not.• HHuummmmuuss:: The primary ingre-

dient in hummus is chickpeas,which are loaded with tryptophan,folate and vitamin B6. Folate hasproven especially beneficial to oldermen and women who need helpregulating their sleep patterns,whilevitaminB6helps thebody reg-ulate its clock.• PPeeaannuutt bbuutttteerr:: Peanut butter

is another snacking item loadedwith tryptophan. Spread somepeanut butter on a carbohydrate,whether it’s a slice of toast or somecrackers, before going to bed, andyou may enjoy a better, longersleep.•WWaallnnuuttss:: Like cherries,walnuts

contain melatonin, which can con-tribute to a longer, more restfulnight's sleep.Walnuts also can helpregulate stress, which is a leadingcause of sleeping difficulty.

SnacksContinued from

Buying, Selling, Rentals & Property ManagementDeHanas Real Estate Services1218 Smallwood DriveWaldorf, MD 20603

Office: 301-870-1717Fax: 301-870-7633www.WaldorfHomeSolutions.com

1946826

What’s Your Home Worth?

www.CharlesCountyHomeValues.comFREEMARKET ANALYSIS

Daniel J. Bauk, M.D.Lloyd G. Cox, II, M.D.

Elizabeth G. Forrest, M.D.Mark H. Henderson, Jr., M.D.

Peter S. Johnston, M.D.Michael T. Travis, M.D.Patricia J. Turner, M.D.Lucas R. Wymore, M.D.

Complete Orthopaedic Care includingArthroscopic Surgery • Bunion Treatment • Dexascan • Foot & Ankle CareFracture Treatment • Spinal Disorders • Hand & Upper Extremity Surgery

Sports Medicine • Total Joint Replacement

We accept the following insurance plansAetna • Carefirst BCBS • Cigna Health Plan • John Hopkins EHP • PHCS

Mailhandlers • Medicare • UnitedHealthcareUS Family Health Plan • Tricare Prime & Standard

Leonardtown301-475-5555

Waldorf301-645-0013www.somdortho.com

1948

893


SouthernMaryland

Healthis published by Post

Community Media, LLC

www.somdnews.com

Megan Johnson, editorCover design by Brandon Young

For advertising opportunities:In Charles County, call 301-764-2812or email [email protected]

In St. Mary’s County, call 301-866-6402or email [email protected]

In Calvert County, call 301-855-1029or email [email protected]

1946821

194681

9

FootcareCenter

Foot Pain Is Not Normal

Medical & SurgicalTreatment For:

•Bunions•Plantars Warts•Thicker Nails•Ingrown Toenails•Heel Pain & Lower Spurs•Sport Medicine•Vascular•Infant In Toe, Out Toe•Corns & Calluses•Fallen, Painful Arches•Surgical Correction•Ambulatory Foot Surgery

Michael Pearlman,D.P.M, F.A.C.F.S

Board Certified in Podiatric Orthopedics12103 Old Line Center, Waldorf

301-843-8058 • 301-645-7217

While protein is used to buildand repair muscle tissue and pro-mote neurological function, it alsocan encourage fat loss, deliveressential nutrients and improvemetabolic activity. Because proteincan increase satiety better thansome other foods, it also can be agood way to curb cravings and helpcut out some extracalories.Although protein is

an important compo-nent of a nutritiousdiet, some women donot consume enoughof it or evenknowwhat“enough protein”entails. According to arecent survey by Luna,50 percent of women ages 18 to 50do not know if they’re gettingenough protein.

How much protein?How much protein a woman

needs isn’t an exact science. TheInstituteofMedicineand theUnitedStates Department of Agriculturerecommends that all men andwomen over the age of 19 consume.8 grams of protein per kilogram ofbody weight, but that number canbe customized depending on howactive a person is. Because high-protein foods also may be high insaturated fats, it’s best to chooseprotein sources that include essen-tial amino acids and are relativelylow in saturated fat. Such sourcesinclude fish, roasted chicken andsoybeans.

Muscle building propertiesManypeopleconsumeprotein to

build muscle. By consuming ade-quate amounts of protein, womencan retain lean muscle mass andkeep their bodies strong. Physicallyactive women may need more pro-tein thanwomenwhoare sedentaryto help fuel the recovery of musclesafter theirworkouts.Musclesactual-

ly are built outside of the gym. Dur-ingphysical activity,muscle tissue istorn andbrokendown. Amino acidsin protein will help repair muscletissue to grow back stronger.

Fends off hunger pangsProtein takes longer to break

down in the body anddigest compared to car-bohydrates, which usu-ally produce quickpunches of energy. Alonger digestionwindowmeans you can feel fullerfor a longer amount oftime and steer clear ofexcess calories. Slowerdigestion also may help

stabilize energy levels.

Protein helps burn fatAccording to BodyBuilding.com,

protein has the highest thermiceffect of food, or TEF, which is theamount of calories it takes yourbody to process and utilize a nutri-ent. This canmean your body actu-ally uses a quarter to 35 percent ofthe caloric energy from consumedprotein just to digest it. Those whoeat more protein during the daymay see faster weight loss. Further-more, excess protein consumedwillnot cause women to bulk up, as thebody will excrete whatever it doesnot use as fuel.

Protein supplementsMuch of the protein a healthy

body needs can be gotten throughfood. However, some women likeprotein shakes to replace a meal orprovide extra fuel after a workout.Two of the most readily availableprotein powders include whey con-centrate, a fast-absorbing pre- andpost-workout protein source, andcasein, a protein that can be used asameal or right beforebedbecause itcan take five to seven hours to fullybreakdown in the body.

Protein an allyto women lookingto get healthy

1929169

SPRING 2015 Southern Maryland Health Page 23

Southern Maryland Health SPRING 2015

1946818

We are the only Accredited Osteo Arthritis Center facility in Washington Metro area

Call today to see if you are a candidate for aNEW “NON SURGICAL” MINIMALLY INVASIVETREATMENT that has helped many patients like you.

To reserve/schedule your personal consultation call now

301-645-4777

DO YOU SUFFERFROM

KNEE PAIN?

DO YOU WANT TO AVOIDKNEE REPLACEMENT?

Total Health Medical Center12106 Old Line CenterWaldorf MD. 20602

www.kneepainfix.com

somd health 042915

Documents