Tag Archives: bowie

10 ‘Healthy’ Foods That Aren’t Good for You

By: OLADUNNI FILANI, MD

Even though food companies market many foods and beverages as “healthy,” some may not be nutritious choices. Many are packed with sugar, salt and other ingredients that can impact your health.

Here are 10 popular foods widely viewed as “healthy” that are actually not good for you.

  1. Veggie chips: “Veggie” may be in the name, but that doesn’t make them healthy. Many veggie chips are nutritionally similar to potato chips because they are highly processed, deep fried in oil and heavily salted. Also, some are made from potato flour with vegetable powder added for flavor, so you’re basically getting a potato chip.

If you’re craving a veggie crunch, look for those that are baked instead of fried and have less sodium.

  1. Fruit juices: All fruit juices are high in sugar. An eight-ounce serving of juice contains about eight teaspoons of sugar, the same as a soda. Fruit juices have “natural” sugar, but that doesn’t make it healthier than the sugar in soda.

On the plus side, fruit juice offers some nutrients. Studies show drinking no more than five ounces a day is linked to a lower risk of heart disease and stroke. So a small amount of fruit juice is okay, but a lot can give you too much sugar and contribute to poor health.

  1. Plant-based meats: Plant-based meats are promoted as being healthier than real meat, but that’s not always the case. They are often highly processed and high in saturated fats and sodium, and they usually don’t contain the same protein levels as lean meat, fish, poultry and eggs.
  2. Granola and granola bars: Some granolas and granola bars are very nutritious, but many are loaded with extra sugar and are high in calories. For example, a 2/3-cup serving of Nature Valley Oats and Dark Chocolate Protein Granola contains 7 grams of added sugar and 290 calories, while Quaker Chewy Yogurt Granola Bars include 10 grams of added sugar per bar.

If you like granola but want to avoid unhealthy store brands, try making your own at home. You can use nutritious ingredients like nuts and oats and add sweetness with dried fruit.

  1. Flavored yogurts: Don’t let the small cartons fool you, flavored and “fruit on the bottom” yogurts can pack a lot of sugar in one serving. For example, a 5.3-ounce container of Dannon Strawberry Fruit on the Bottom yogurt contains a hefty 15 grams of added sugar. Yogurts that have candy toppings and “flip-style” yogurts can have even more.

Instead of choosing sweetened yogurt, try topping unsweetened yogurt with fresh fruit for a bit of natural sweetness.

  1. Protein drinks and bars: Just because a product is high in protein doesn’t make it healthy. These items are often loaded with extra sugar, sodium and artificial ingredients.

If you do want extra protein in your diet, you can get it by eating more protein-rich foods, such as fish, eggs and beans.

  1. Sports drinks and energy beverages: Advertising for these products say they boost energy and athletic performance, but they can also be high in added sugar and caffeine. A 20-ounce bottle of Fruit Punch Gatorade contains 34 grams of added sugar, and the Monster Energy drink has 54 grams per 16-ounce can. (This is more than your recommended daily amount of sugar!)

Most people who perform moderate exercise or normal daily activity don’t need sports drinks to stay hydrated. Plain water works just fine.

  1. Gluten-free snacks: People with gluten-related disorders need to avoid gluten — a protein found in wheat and several other grains. But nutritionists agree that for most of us eating foods with gluten is fine and there is no health benefit to cutting them out of your diet.

If you go gluten-free when you don’t need to, there’s a risk you could miss out on nutritious whole grains, fiber and micronutrients. Also, some processed gluten-free snacks tend to be lower in protein, fiber and vitamins and minerals than other snacks, and may have as much sugar and calories.

  1. Premade smoothies: Homemade smoothies can be a tasty way to get more fruits and vegetables into your diet. However, premade smoothies and those from some chains contain large amounts of calories and sugar. If you buy a smoothie, be sure to check the ingredients first and avoid the unhealthy ones.
  1. Some plant-based milks: Plant-based milks — including those made from almonds, coconut, rice, and soy — can be an excellent alternative to dairy products. However, many plant milks add sugar to improve their taste. For example, original Almond Breeze almond milk contains 7 grams of added sugar per 1-cup serving.

It’s a good idea to choose unsweetened plant milks if you want to limit added sugar. So before you buy a product, read the nutrition label and look for those with less sugar.

Dr. Filani cares for patients in MPCP’s Bowie office. He is certified by the American Board of Family Medicine and completed his fellowship in Primary Care Sports Medicine at the University of Maryland.

Telemedicine: Fast, Convenient Care

By: ARIEL WARDEN-JARRETT, M.D., FAAFP, Clinical Director, After Hours Telemedicine

At the start of the COVID-19 pandemic, MPCP expanded our telemedicine services to give more patients access to safe healthcare. Since then, many of our patients have come to appreciate telemedicine as a fast, convenient alternative to office visits.

Telemedicine allows you and your provider to see each other while you talk together. It can be scheduled during regular office hours, but after-hours and weekend appointments are also available. Telemedicine isn’t right for some appointments – such as physical exams or pre-ops – but it’s ideal for many others. Here are some reasons our patients call for telemedicine visits:

  • Cold or flu symptoms
  • Covid symptoms
  • Urinary tract infections
  • Medication refills or changes
  • Discuss test/imaging results
  • Anxiety/depression

What equipment do I need for a telemedicine visit?
You just need your smartphone, an iPad, or a home computer with a camera and microphone. MPCP uses Zoom and a few other HIPAA-safe apps to connect with patients. It also helps if you have a scale or blood pressure monitor to help provide your provider with home vital signs.

Is telemedicine really effective?
Most of our patients say it works very well for most appointments. Your doctor will listen to your symptoms and ask questions, just as if you were in one of our exam rooms. Using video, your doctor will be able to see things that will help make a diagnosis. But if there is a concern at the end of your visit that something is still unclear, your doctor will have you come into the office as safely as possible for a face-to-face evaluation.

Can I get a prescription filled from the visit?
Yes, your provider can send any necessary prescriptions to your pharmacy electronically. If you need blood tests, X-rays or other tests, your provider will arrange for you to get them safely.

How do I schedule a telemedicine visit?
You can simply call your MPCP office to schedule a telemedicine visit. If you prefer a particular video platform, just let the scheduler know when you make your appointment. Otherwise, a medical assistant will call you before your appointment to help you connect. You may also be advised to collect your medication bottles, gather information such as your blood sugar or blood pressure logs, and to take your temperature or weigh yourself prior to your visit.

What about after-hour appointments?
MPCP offers evening and weekend telemedicine visits for acute care (illness or injury) to better fit your schedule. Appointments can be scheduled Monday to Friday 5-10 pm, and Saturday and Sunday 10 am – 4 pm. Call 410-729-3368 to schedule an after-hours telemedicine appointment.

Will my insurance cover telemedicine visits?
Yes, insurance companies are encouraging doctors to connect with their patients through telemedicine. However, deductibles and co-pays may be applied. You should check with your insurance company as it relates to your specific coverage.

 

Dr. Warden-Jarrett is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Family Medicine. She received her medical degree from the George Washington University School of Medicine and Health Sciences. She sees patients in MPCP’s Bowie office.

 

Should I Be Worried About Heart Disease?

By: SERINA J. LEWIS, M.D.

Do you know if you’re at risk for heart disease? It’s the #1 cause of death, but many people have no clue if they’re at risk for it. In this case, ignorance isn’t bliss, it could be deadly.

When it comes to your risk for heart disease, there are things you can’t control and things you can.

What you can’t control

  • Being male: Sorry, guys. While both men and women suffer from heart disease, men tend to be at higher risk and get it at a younger age. That doesn’t let women off the hook, though; men and women tend to develop heart disease at nearly the same rates.
  • Older age: No surprise here. Adults 65 and older are more likely than younger people to suffer from cardiovascular disease.
  • Family history of heart disease: While you get your good looks from your parents, you can also inherit genes that put you at greater risk for heart disease. In fact, the condition tends to run in families.
  • Being postmenopausal: Menopause doesn’t cause cardiovascular disease, but certain risk factors begin to increase around the time of menopause.
  • Race: African American, Native American, and Mexican American people are more likely to have heart disease.

What you can control

Some things you can’t change, but many things you can. Heart disease is greatly influenced by lifestyle factors, such as:

  • Smoking
  • Unhealthy cholesterol numbers (see video below)
  • Uncontrolled high blood pressure
  • Physical inactivity
  • Obesity (having a BMI greater than 25)
  • Uncontrolled diabetes
  • Stress, including depression and anger
  • Poor diet
  • Alcohol use

Any of these factors, or a combination of them, greatly increases the chances you will get heart disease.

Bottom line: Control what you can

Research shows your risk for heart disease can be significantly lowered by making lifestyle changes, such as quitting smoking, improving your diet, and losing weight. Your MPCP healthcare provider can assess your blood pressure, diabetes and cholesterol levels, and help you create a plan for managing them. Making these changes will not only reduce your heart disease risk, but you’ll generally be healthier and feel better.

Watch this video to learn how “knowing your numbers” can help lower your risk for heart disease.

Dr. Lewis earned her medical degree from Georgetown University School of Medicine and is certified by the American Academy of Family Physicians. She sees patients in MPCP’s Bowie office.

8 Tips for Healthy Summer Grilling

By: BARBARA NELSON, CRNP

Grilling is a great way to enjoy the warm summer weather and spend quality time with family and friends. Before firing up the charcoal, review these easy tips to keep your grilling healthy and safe.

1. Start with a clean grill. Don’t let the charred buildup on your grill stick to your food. Use a wire brush to give your grill a good cleaning, then wipe it down to remove particles.

2. Practice safe food handling. Keep raw meat, poultry and seafood separate from vegetables and other foods. Place grilled foods on clean plates, not on the ones you used when they were raw.

3. Avoid smoke and fire. Exposing meat to high heat and open flames can create chemicals that have been linked to some cancers. Reduce your exposure to these chemicals by:

  • Lining the grill with aluminum foil
  • Cooking food at temperatures below 325 degrees
  • Using a spray bottle of water to put out any fat fires

4. Marinate for flavor and health. Marinating meat before cooking helps prevent the formation of potential carcinogens. Make your own healthy marinades or use bottled marinades that are low in salt.

5. Flip burgers often. Research suggests that flipping a burger every 30 seconds reduces E. coli and potential carcinogens from charring.

 6. Check internal temperatures. Use a meat thermometer to make sure your meat reaches minimum temperatures to kill harmful bacteria. See the USDA’s temperature guidelines.

7. Choose leaner meats:

  • When grilling red meat and pork, buy “choice” or “select” grades of beef, which have the lowest fat content.
  • For chicken, choose breast cuts and remove the skin before eating. Skinless chicken breasts are less fattening than dark meat legs and thighs.
  • Fish are typically lower in fat than other types of meat and contain healthy omega-3 fatty acids. Try grilling salmon, trout and herring.

8. Don’t forget the veggies and fruit. Grilling amps up the flavor of fruits and vegetables. You can mix things up by cooking kabobs that alternate meat, vegetables and fruit.

Tired of the same old burgers? Check out these grilling recipes for a healthy and tasty summer.

 

BARBARA NELSON, CRNPBarbara Nelson, Certified Registered Nurse Practitioner, received her Master of Science in Nursing degree from Walden University, completed a family medicine post-master certificate program at the University of Cincinnati, and is certified by the American Academy of Nurse Practitioners. She cares for patients in MPCP’s Bowie office.