somd heath 072915

2 Southern Maryland Health Summer 2015

Summer 2015 Southern Maryland Health 3

Summer 2015

FeaturesLook out for diet deceivers 5

From the couchto the gym 8

Do you have tobe thin to be healthy? 9

Beating cardio boredom 10

Treat skin with care 11

Go on a fiscal diet 15

Health boosters at home 17

Just quit already! 18

In every edition:Heart, mind, soul 6Recipes to poweryour morning 14

95 10

1960703

3 Reasons to ChooseGreater Baden Medical Services

» Dedicated ProvidersBoard Certified

Physicians, Nurse Practitioners & More!

» Convenient HoursEvening & Saturday appointments available

» Great Location!Located near UM Charles Regional Hospital

Schedule your annual physical today!301-888-2233

*Now accepting new patients*

6 Garrett Ave. La Plata, MD 20646


We’remore than halfway through the year, friends.Are youwhere you thought you’d be?Though I’ve never been one formaking strict NewYear’s resolu-

tions, I do try to create better habits andmake life simpler. It’s goodto start small: hitting “snooze” just once a morning (versus, youknow, four times), or throwing junkmail out as it comes in.Now that we’re in the thick of summer and heading swiftly

toward fall, we might reflect on how 2015 has treated us. If you’renot happy with your current situation, consider how you can endon a high note.Whether your sparkly-newgymmembership got dusty inMarch

or themoney you vowed to save has been going toward coffee andmeals on the run, it’s not too late.When a goal seems insurmountable, even scary, I turn to my

trusty lists. A list-maker to my core, I have notepads littering mydesk and tucked into every drawer at home. Grocery lists, errandsand “honey do” missives are pretty common, but there are biggerones— important ones— scratched out on lined paper, too.Because I knew my son would arrive in 2015, I didn’t make

any tremendous goals for the year. Like any soon-to-be parent, Iassumed—quite correctly!— thatmy sleep schedule would be hitby a freight train and my energy for nonessential tasks would dis-appear.Making resolutions felt like a set-up for failure, so I chose tothink of “would-be-nice” goals instead.Now threemonths postpartum, I’m thinking back to the oldme

—theenergetic, strongme—whoenjoyedcomingupwithhealthydinners and taking walks. Before pregnancy, I lost a great deal ofweight and felt the best I had in years.I’d like to get back there . . . but I know to start small. Ease in.

Takemy time.Nothing happens overnight, and we can’t expect to change our

habits — the good ones or bad ones — immediately. As with anyother task, I sat down to write out where I hoped I would be, phys-ically andmentally, a year fromnow.Though hanging new calendars in January provides a great

mental reset, the changing seasons can accomplish this, too. Aswe head toward autumn, cooler weather and fresh opportunities,think about a simple way you could make your circumstances alittle brighter.Maybe it’s packing a lunch instead of buying each day, which

takes that decision (and need for cash) off your plate. Perhaps it’sgetting the kids’ next-day outfits — or your own — ready beforebed. Maybe it’s vowing to end the day with an empty sink to pre-vent having to clean last night’s dinner plates before starting mealprep again.Whatever would make you feel happier and lighter, write it

out and make small strides toward your goal. Reserve 10 minutesbefore work to actually make your bed, fold laundry or clear thecoffee table. Chop your coffee run to once or twice a week. If youdon’t have time for a full work-out, take a quick walk around youryard or the parking lot.And if, after a month or two, you’re still not seeing

much progress?Cut yourself some slack; you’re human, after

all.But keep going.Tough, dirty dishes don’t last forever . . . but

tough people do.

Heart, mind, soul

Megan Johnson,special sections editor

Are you where you thought you’d be?


Look out for diet deceiversLosingweight ishardenough

when things go as planned, butthe traps hiding in our diets canmake the task evenmoredaunt-ing. Watching out for these dietdeceivers as you go about yourday could reduce your calorieconsumption considerably.

Processed foodsIf it comes in a box, beware.

Nutrition facts are nice and all,but themore ingredients on thelist, the further you get frombeing able to tell exactly whatyou’re eating.Of course, the convenience

of a box of granola sometimesoutweighs the healthy benefitsof a watermelon that has to besliced and stored, so make sureyou pay attention to just howmuch of those processed foodsyou’re consuming. It’s all tooeasy to start with a box of crack-ers and, a half hour later, endup

with nothing but a box.

Large portionsOne of the hardest things to

do in today’s super-sized cul-ture is to control the amountof food you’re consuming. Eat-

ing a snack in the car on theway home from work or on thecouch in front of the TV is a sureway to eat more than intended,and certainly more than theintended portion size.When it comes to eating out,

restaurants want to make sure

you feel satisfied with what yousee on your plate — so platesare filled from edge to edge. Itcan be very difficult to stop eat-ing when you’ve consumed ahealthy portion if there is stillfood in front of you.Get a to-go box at the begin-

ning of your meal and packaway a good portion of the foodfor the next day’s lunch. Then,you’ll trick your brain into onlywanting the food that’s in frontof you, and feel satisfied whenthe food is gone.

Liquid caloriesLattes, sodas, coffee cream-

ers and alcohol are some of thebiggest diet deceivers out there.Drinks don’t seem like they aremeant to fill us up, so we mightsip away for an entire day with-out realizing we’re consuming

See DECEIVERS, page 21

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.

PSYCHIATRICDISABILITYCLAIMSBy Scott B. Elkind, Esq.

DISABILITY COVERAGE FORPSYCHIATRIC CLAIMS IS SIMPLE INTHEORY, BUT DIFFICULT IN PRACTICE.

Coverage under Social Security comes in theformof Social Security Disability (SSD) andSupplemental Security Income (SSI). SSD isavailable to individuals who haveworked andpaid aminimumof 20 quarters over the past 10years. Those failing to pay into the systemsufficientlymay be entitled to SSI as long as theydo not reside in householdswith income ofgreater than $12,000 each year earned by arelative.The Social Security Administration (SSA)

employs amedical- and age-based analysiswhich imposes greater restrictions on anindividual’s ability towork as a person ages. Aperson under the age of 50, for themost part, willbe expected to prove disability from all workwhereas a person age 55 or older, inmany cases,will need to prove only the inability to performtheir prior or similar work. Private disabilitypolicies employ somewhat differentmedical andvocational concepts and do notmake anyallowances for a presumption of age-relateddisability.A person considering application for disability

benefits should seek a series of consultationsprior to finalizing their decision. First, a potentialclaimant should review the terms of any privatedisability policy underwhich he/she is covered.Then, the individual should discuss theirmedical situationwith their treatmentprovider(s). A fully-supportedmedical record isessential for the purpose of applying fordisability.Oncemedical support for disability is

established, the next consultation should bewitha lawyer who has substantial experience indisability law.This consultationwill assist theclaimant in clarifying any remainingmedicaland legal issues and can give greater guidance incoordinating a better presentation of an

individual’s disability claim.Psychiatric disability claims present several

challenging issues, and psychiatric claims aresubjective by definition.The Social SecurityAdministration through theDepartment ofDisability Determination Services in theseparate states utilizes a standard form forassessing psychiatric claims.This form includesa series ofmental residual functional capacityfindings address pertinent aspects in thefollowing categories: understanding andmemory, sustaining concentration andpersistence, social interaction, adaptation, andeffect of work stressors. Unfortunately, the in-house examiners rarelymake findingswhichindicate disability -- and rarely findmore thanmoderate impairment. Treatment providers arerarely contacted for supplemental information,allowing the non-examining reviewer tomaketheir own functional capacity findingswithoutbeing contradicted.Private insurers alsowill use non-examining

reviewers for the purpose of denying disabilityclaims, especially where group policiesadministered under ERISA are concerned --despite a clear prohibition of this practice by theAmerican Psychiatric Association (Principles ofMedical Ethics §7(C)). Both SSA and privateinsurers will seize upon limited recordation inmedical records as evidence a claimant does notsuffer from functional impairment.So, how are these problems remedied in order

to assist disabled patients?The basic approachis to developmore extensive information fromtreatment providers, either a narrative orquestionnaire formwith a focus on addressingfunctional capacity issues to demonstrateclaimant disability. Should the claimantexperience cognitive deficits, a referral forneuropsychiatric evaluationmay bewarranted.Such testing can result in objective evidencewhich can satisfy a private insurer’s demand forproof of disability. Only by supplementing themedical recordwill patients be given any fairchance at receiving disability benefits. Evenwhen claims are documented extensively, legalactionmay still be necessary to obtainmuch-needed disability benefits for deservingpatients.Scott Elkind is a principal with Elkind& Shea,

TheDisability Benefits Law Firm.He can bereached at 301-495-6665 and does not chargefor phone inquiries.

“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 ADVERTISING1957880


Change often requires an adjust-ment period.Men andwomenwhoswitch jobs may need a few weeksbefore they feel fully comfortable ina new office, while students chang-ing schools may also need sometime to adapt to their new sur-roundings.An adjustment period is also

common when people decide toadopt healthier diets. Diet is oftenhabit-forming, and men andwomen will need some time toadjust as they kick somebaddietaryhabits in favor of healthier fare. Thefollowing are some simple ways tomake that adjustment period a littleeasier to swallow.• Go slowly. Some people are

capable of going cold turkey whenadjusting to a newdiet, while othersmust takeamoregradual approach.Unless a health condition thatrequires immediate change isdriving your dietary changes, takethings slowly so your body accli-mates to its new diet over time.Such an approach may make yourefforts more successful over thelong haul than making more sud-den, drastic changes. For example,suddenly cutting your daily calorieintake in half may force you intoold, unhealthy habits when hungerpangs inevitably arise. But graduallyreducing your caloric intake overtime may make it easier for yourbody to adjust, decreasing the like-lihood that youwill relapse into badhabits.• Explain your motivation to

loved ones. Adults, especially mar-ried men and women and parents,may find adjusting to a new dietespecially difficult unless theirspouses and/or families aremakingsimilar adjustments. If you are theonly member of your householdwho will be adjusting to a new diet,explain your efforts and motivationto your loved ones. Such an expla-nation will make them less likelyto bring unhealthy foods into your

home. In addition, your loved onescan prove an invaluable source ofsupport as youmake this big adjust-ment in your life.• Embrace positive results, even

if they are initially underwhelming.Just because you have adopted anewdiet does notmean youwill seeimmediate results. Fad diets meantto last just a fewweeksmayproduceimmediate results, but such resultslikely will not withstand the test oftime, and youmay even gainweightwhen you revert to someof your oldeatinghabits. The rightdietwill pro-duce long-lasting results, but youmust allow for some time beforesuch diets lead to significant weightloss. In the meantime, place moreemphasis on how you feel than thefigure that shows up on your bath-room scale each morning. Uponadopting a healthier diet, you willstart to notice howmuch better youfeel than you felt when eating a dietfilled with fatty, unhealthy foods.Remind yourself of this extra hopin your step as you continue on thepath to a healthier lifestyle.• Don’t give up. Your adjustment

period will require some discipline,and there may be moments whenyoubackslide intobadhabits. If thathappens, don’t allow it to derail allof theprogress youhavemade sinceswitching to a healthier diet. Justaccept that you had a setback andresolve to do your best to avoidhav-ing another one. The sooner you getback on a healthier track, the betteryouwill feel.

A person’s mind can play a large role in howquickly he or she is able to lose weight.Exercise and diet alone may not be enough,

and positive thinking can provide the extraboost some people need.A Harvard study found that mind over mat-

termay extend to weight loss as well. The studyfollowed 84 cleaning women, half of whomwere told that their physically-demanding jobsmet the requirements for exercise as set by theSurgeon General, while the other half weren’tgiven any information about their activity leveland calorie burn.After amonth’s time, researchers discovered

that the group of women who were told thattheir work activity was good for them reducedtheir body fat, waist-to-hip ratio and bodymassindex. These participants hadnot changed any-thing else about their daily exercise and eatinghabits. The other group of women who weregiven no positive reinforcement did not loseany weight.

Did you know?Mind over matter

How to adjustto a healthier diet

Did you know? According to a study published in The Lancet in 2012, across the globe sedentary lifestyles are now causing asmany deaths as smoking.

Sunburn is marked by red, sensitive skin thatcanbehot to the touch. Inflammationandblister-ingmay occur. The Skin Cancer Foundation saysthat while sunburn may seem like a temporaryirritation, it can cause long-lasting damage to theskin. Treating sunburnmay require several differ-ent approaches.• Get out of the sun the moment you first feel

irritation. Your skinmay not be red, but irritationmay be the first indication that you are beingburned by the sun.• Take cool showers to relieve pain and heat in

the skin. Cool, damp towels also can do the trick.• Use a moisturizing lotion with aloe vera.

Avoid moisturizers with petroleum, as they willlock in heat.• The American Academy of Dermatology

notes sunburn may lead to dehydration. Drinkplenty ofwater to keep your bodywell hydrated.• Blisters may occur if sunburn is particularly

bad. Do not succumb to the temptation of pop-ping the blisters, which can cause infection.• Take a dose of ibuprofen to reduce swelling

and counteract thepain. Ibuprofen alsomayhelpprevent some long-termdamage.• If a blistering burn covers more than 20 per-

cent of the body, seekmedical attention. In addi-tion, visit yourphysician if a sunburn is accompa-nied by fever and chills.

Get relief from sunburn


Articles in Southern Maryland Health are for informational purposes only and are not intendedto provide medical advice. Neither the editors of Southern Maryland Newspapers, 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 theinformation contained in this magazine. The publication of Southern Maryland Health does not con-stitute 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 oftheir physician and/or other health care provider(s).

Reasons to watch the protein?Protein-heavy diets became popular in recent years, but many

nutrition experts advise that men and women on high-proteindiets avoid overdoing it when it comes to loading up on proteinand reducing intake of carbohydrates.People on high-protein/low-carbohydrate diets may see their

metabolisms change into a state of ketosis, which happens whenthe body goes from burning carbohydrates for fuel to burning itsown fat. Burning fat is a goal for many people when they adopthigh-protein/low-carbohydrate diets.When fat is broken down, tiny bits of carbon known as ketones

are released into the bloodstream as energy sources. This processproduces weight loss by suppressing appetite and increasing theloss of water weight that stems from the increased elimination offluids through urine that occurs during ketosis.However, a high-protein/low-carbohydrate diet

is not without its disadvantages. According toWebMD, the body produces ammonia as itbreaks down protein. The long-term risksof high levels of ammonia in the body areunknown.

1946881

arolinaC Safes

Lift Recliners

Rascal -10Rascal -9

Now Offering

Safety is our business!3265 LeonardtownRoad (Rt.5)

Waldorf,MDOPEN10-4DAILY •CLOSEDSUNDAY

301-374-2333 • 800-841-9004

Rascal -3Rascal -4

VETERANS, mention this ad for extra savings!

American Made Keeps Americans WorkingAmerican Made Keeps Americans Working

1957

821

COUNTRY FURNITURE

301-843-0031www.marylandwoodfurniture.com

3255 Leonardtown Road (Rt 5)Military Veteran Small Business

Take Up To15% Off

Selected ItemsFrom Zimmerman, Lancaster Legacy,

Keystone And Many OthersMust present this coupon at time of purchase.

Not valid with any other discount.

OF WALDORF

1958

394

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


From the couch to the gym:You were a track star in high school.

You hit the gym every other day in college.Now 20 years have passed and you’ve beensitting at a desk since graduation . . . and itshows.You’ve gained weight, your knees and

ankles ache when you walk and somethingas simple as cleaning your garage can sendyou to themedicine cabinet for a week.So why, oh why, do you think you can

sign a gym membership and head straightfor the high intensity interval training class?Take it easy, there, Slim. You need to thinkthis through a little bit.

Start with a trainerDepending on your level of fitness, you

need to first figure out what you can dowithout injuring yourself. Injury during aworkout is not always immediately appar-ent, and you need to pace yourself from thevery beginning.A certified, experienced personal trainer

will be able to create a workout plan cus-tomized to your specific goals and currentabilities. A good trainer is there to motivateyou and push you, but not so hard that youhurt yourself. She knows what your body iscapable of and is alwayswatching diligentlyto make sure you have the best possibleform.Beware the trainer who is more inter-

ested in watching herself in the mirror or isconstantly checking her phone instead ofyour form. They are out there; you need atrainer completely focused on you.Also, remember that a trainer’s fees can

seem like an extra expense, but weigh thecost of paying a trainer now and paying adoctor later if you get hurt. And think of thelost time at work if you pull a quad musclebecause you didn’t do your squats correctly—one of themost commonmistakes at thegym.

Know your limits in classEvery class has the superstar: thewoman

whose feet arealways spinningat topspeed,even during the warmups; the man whosekicks in cardio kickboxing are always head-level; the 20-year-old who picks up the15-pound medicine ball with her perfectlysculpted arms.Notice her. Smile at her. Appreciate her

incredible perseverance.Andmove on.Fitness classes are about you and only

you. Stop watching what everyone else isdoing and find a pace that works for you.Now, that doesn’t mean you can lollygagthrough a spin class, pretending you’re on aleisurely bike ride through the park—but ifyou can’t stay standing up on the pedals aslong as everyone else, then sit back down.

Take off a little resistance and catch yourbreath.If the instructor says50 jumping jacks, do

20 and then switch to a stepping jack, step-ping out one foot and then the other whilestill moving your arms. You’re still moving,you’re still exercising, you’re just doing itwithout jarring your knees. A good classinstructor will offer up those modificationswithout being prompted, but it’s up to youto knowwhen themods are needed, in casehe forgets.The important thing in every gym day is

tomakeabsolute sure youare getting ahardworkout that challenges your muscles, butyou’re not sabotaging the rest of your week.If you are so sore you can’tmove, youwon’twant to come back.So stop trying to keep pace with the

superstar. Be your own superstar.And curse the sadist who came up with

the idea to putmirrors in a workout room.

Know your limits at homeThe same principles all apply to your

home workouts. If you’re looking forat-home gym workouts on line, make sureyou include the word “beginner” in yourGoogle search.There are hundreds, possibly thousands,

of websites dedicated to helping you workout at home and many of them are free. Ifyou have the self-discipline needed to ded-icate yourself to working out at home, thenby all means take that route.One caveat, though. The little guy on

your laptop screen can’t correct your badsquat posture. Thatmeans you could injureyour quads, back, knees and ankles on yourfirst day.Even if you decide to skip the gymmem-

bership, a few sessions with a professionaltrainer is a good way to get started andensure you know good form. He or she willalso help you with a plan to fit your needsand goals, even if he knows he won’t beseeing you every week.Be honest with your trainer upfront and

let him know that you want to work outalone sohe cangive youa long-termplan. Itwon’t hurt his feelings! A good trainerwantswhat’s best for you and your body, plus heknows that your happiness leads to moreclients, so he’ll work with you.

—CARRIE LOVEJOY

Getting started when it’s been a while

Just like you can’t judge abook by its cover, you can’tjudge a person’s health and fit-ness by weight alone.In fact, the real indicators

include blood pressure, bloodsugar and cholesterol, noneof which show up on a weightscale.Fitness is about endurance

and strength, being flexible andenergetic. Fitness is importantbecause it means you can leadthe life you want, being activeand independent, without theboundaries of limited energy.WebMD cites a 1998 report

from the National Institutes ofHealth called “Clinical Guide-lines on the Identification, Eval-uation and Treatment of Over-weight and Obesity in Adults”to say that people who are over-weight can still be consideredhealthy if their waist size is lessthan 35 inches for women or 40inches for men. There are otherrisk factors for bad health, as

well, like smoking and a seden-tary lifestyle.Being overweight is a health

issue and can contribute to riskfactors like high cholesterol andtype 2 diabetes, but focusingon the scale can be a mistake.Instead, focus on what yourbody is capable of. Do simple

activities leave youout of breathand exhausted? Can you playwith your children outside ordo you just not have the energy?Next time you decide to

embark on a weight loss plan,try a fitness plan instead. Con-sider these steps:• Rather than think about

taking items away from yourdiet, thinkmore aboutwhat youcan add. Try a kale shake a cou-ple of times a week with someprotein added. Don’t just havea salad with romaine lettuce;add spinach leaves and a side ofpineapple.When you’re puttingtogether a snack for work, packalmonds and dried fruit. Theseitems will add serious nutritionto your daily caloric intake, andyou might just find that you’reless hungry for the less-healthyoptions.• Get a pedometer or other

tracking device. While you mayhave tried to increase youractivity, you might not be get-ting as much exercise as youthink. Tracking with a devicewill give you a definitive goalfor each day, and you’ll bemoreaware ofwhat you’re doingwithyour time.• Look for fitness classes that


Do you have to be thin to be healthy?

See THIN, page 20

1958

511

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 20619Obstetrics, 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

Running, whether it’s on a treadmillor outdoors, can be a way of meditatingin motion. For those who love the feelingof running, it can provide an all-weathervenue to tonemuscle and burn calories.Or it can be an exercise in boredom.Cardiovascular exercise does not have

to be one-size-fits-all, and can actually befun. In fact, think about how children getexercise: they play games, climb trees, ridetheir bikes – there’s no limit towhat they doto exercise their bodies because they’re notthinking about the exercise itself. They’rejust out there to play.So how can we, as adults, tap into that

child-like ability to burn calories withoutthinking about burning calories?Think about your purpose. When a child

climbs a tree, their purpose is to get toa higher branch. When they ride a bike,they’re going to a destination. If they’replaying tag on the playground, their pur-pose is to catch their friends and tag them.During no part of that activity are theyfocusing on the pain in their ankles, or theirlabored breathing. They’re not watching adigital screen that tells themtheir heart rate,time lapse or speed.Many fitness centers in Southern Mary-

land offer a variety of ways to get in shapeand, depending on what you’re looking for,youmight find the right activity to help youforget. This is a small listing of what’s outthere andwhy it works.

Dance classesWhether it’s belly dancing, tap danc-

ing or even pole dancing, a dance classwill give you a great workout while alsohelping to increase your flexibility and bal-ance. The exercises in any dance class willwork your core muscles extra hard, carvingout those abdominal and oblique muscles.Another benefit of dancing is it gives youboth rhythm and an awareness of yourmovements that you might not realize ifyou’re not normally athletic. This leads tolong-term improvements in overall healthas you age, preventing clumsiness and fall-ing. And just try getting through a danceclass without a smile.

KickboxingRelieve the tensionofyourdaybypunch-

ing and kicking a heavy bag, and enjoy thesatisfaction of the sound your foot makeswhen it hits that bag. Work on form andbalance while perfecting speed, footworkand strength.

Take your run onto a hiking trailPounding the pavement is nice and all,

but SouthernMaryland offers beautiful hik-ing trails that you can use as running trails.Running in nature on a well-establishedtrail challenges you to watch where you’restepping, preventing you from ever gettinga steady gait. Thatmeans your legs and feetare always adjusting to the terrain as youavoid tree roots, rocks and whatever elsemight be on the ground. You might not getthe speed you get on pavement, but yourworkout will be much more efficient andthorough.

Martial artsNot all martial artists are scary. Take

a couple of adult classes at any one ofthe region’s studios and you’ll see parentslearning martial arts alongside their chil-dren — they can’t let the kids have all thefun! Martial arts classes tend to be muchmore intense than regular aerobics classes,and students become a team and a fam-ily. As you continue to take classes, you’llincrease strengthwith pushups, sit-ups andconditioning. You’ll learn good form forkicking and punching. And you’ll gain bal-ance and flexibility, both ofwhichwillmakea huge difference in your quality of life asyou age.Allmartial artsworkoncore strengthand

balance. As you age, you need to pay closeattention to both of these aspects of yourbody to stay fit and independent. Balanceis crucial for seniors, as it can prevent themost common source of serious injury forthe elderly: falling. There is no age limit forlearningnewways to exercise, so signup fora class today. Wrap that white belt aroundyour waist and get ready for a real workout.

—CARRIE LOVEJOY


Beatingcardioboredom


To Promote, Protect and Improve the Health of Our Community

4545 Crain Hwy White Plains, MD 20695 301-609-6900Fax 301-934-4623 • TTY 800-735-2258

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

(some programs may include evening hours)1959598

Administration• Birth and Death Certificates• Employment

Core Service Agency• Mental Illness Treatment Planning• Reduce Behavioral Health Stigmas

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

Public Health Preparednessand Response Services• Disaster Planning• Emergency Management

Nursing and CommunityHealth Services• Immunizations• HIV Testing/Services• Reproductive Health and STI Services• Communicable Disease Investigation• Cancer Outreach• Dental Health

Substance Use Services• Prevention Education• Screening for Substance Abuse

1958

570

There when you need us most!2 - 24 Hour Care

Assistance with ActivitiesCompanion Care, Socialization

TransportationMeal Prep

Light House Keeping

Please Call 301-373-3888www.alwaystherecompanioncare.comServing St. Mary’s, Calvert and Charles Counties

According to the AmericanCancer Society, skin canceraccounts for the largest num-ber of cancer diagnoses in theU.S. Each year, nearly five mil-lion Americans are treated forskin cancer, with mostcases being nonmel-anoma skin cancer,typically diagnosed asbasal cell carcinomaor squamous cell car-cinoma.From rosacea and

eczema to acne andpsoriasis, the skin canbeaffectedbynumerous conditions. Stayinghealthy requires effort, and thereare many things you can do forprotection.• Protect yourself. The single

best thing you can do for yourskin is to guard it from the sun.Not only can a lifetime of sunexposure cause wrinkles and agespots, it can lead to cancer. Use abroad-spectrum sunscreen withan SPF of at least 15. Apply it atleast every two hours.

• Quit the habit. The MayoClinic says smoking narrows tinyblood vessels in the outermostlayers of skin, which decreasesblood flow and robs skin ofnecessary oxygen and nutri-

ents. Smoking also candamage collagen andelastin,whichpromotesskin elasticity.• Be gentle. Usemild

cleansers and limitshowers and baths towarmwater.Moisturizedry skin. Pat it dry and

donot tugor rubskinexcessively.• Inspect skin regularly. Rou-

tinely check your skin for anychangesandshareconcernswithyour doctor.• Schedule routine visits to

a dermatologist, who can treatand help prevent disorders ofthe skin. Dermatologists candiagnose if a mark or blemishis benign or serious, plus pro-vide information on treatment.If anything on your skin seemssuspect,make an appointment.

Treat skin with care

1958662


Power your morning Recipes worthrising with the sun

Ingredients:1/2 cupwater1 cup green grapes1/2 cup pineapple chunks1/2 ripe banana peeled2 cups fresh spinach packed1/2 cup ice cubes

Place allingredients intoa Vitamix con-tainer in theorder listed andsecure lid. SelectVariable 1. Turnmachine on andslowly increase speed to Variable 10,then High. Blend for 45 seconds oruntil desired consistency is reached.Serve immediately.Recipe courtesy of Vitamix

Going greensmoothie

Ingredients:1 baguette, about 2 1/2 to 3 inches in

diameter6 thick slices bacon, cut into 1-inch

pieces2 cups chopped leeks, white and light

green parts6 ounces St. André cheese, well chilled

(see note)6 eggs2 1/2 cups half-and-half1/2 teaspoon salt1 tablespoon minced flat-leaf parsley

or chivesUnsalted butter, for the baking dishGenerous2pinchesof cayennepepper

1.Arrangea rackat centerpositionandpreheat the oven to 350 F. Generouslybutter a 9- by 13-inch baking dish.2. Cut enough 1/2-inch-thick slices

from the baguette to make a single layerin the baking dish. (You will probablyneed between 20 and 24 slices; save extraslices for another use.) Arrange the sliceson a baking sheet and bake without turn-ing until crisp and very lightly colored, 10minutes. Remove and arrange the slicesin the baking dish.3. In a medium, heavy frying pan set

over medium heat, fry the bacon piecesuntil crispandbrowned, 5minutes.Drainon paper towels.4. Pour off all but 1 tablespoon of the

drippings and return the frying pan tomedium heat. Add the leeks and cook,stirring,until just softened, 4 to5minutes.Sprinkle the leeks and bacon over thebread slices in the baking dish.5.Cut theSt. André cheesewith its rind

into1/2-inchcubesandscatter themoverthe leeks and bacon in the baking dish. Ina medium bowl, whisk the eggs to blend,and then whisk in the half-and-half, saltand cayenne. Pour the mixture into thebaking dish. Let the gratin stand at least1 hour, or cover the panwith plastic wrapand refrigerate for up to 24 hours. (If thedish has been refrigerated, let it stand atroom temperature for 30 minutes beforebaking. It also can go directly from therefrigerator to the oven, but will take lon-ger to cook.)6. Bake the gratin until the eggmixture

is set, the top is golden and the mixtureis bubbly, 40 to 45 minutes (10 to 15minutes longer if straight from the refrig-erator). Remove and let cool for about 5minutes. Sprinkle with minced parsleyand serve hot. Serves 6.(Note: St. André cheese is amild, triple-

cream French cheese with a white rind. Itis available at many grocers and cheesestores. If you are unable to find it, you cansubstitute a triple-creamBrie.)Recipe fromBetty Rosbottom and Susie

Cushner’s “Sunday Brunch” (ChronicleBooks)

Ingredients:4 cups unsalted

roasted almonds1/4 cup canola

oil

Place all ingre-dients into a Vita-mix container inthe order listed andsecure lid. SelectVariable 1. Turnmachine on and slowly increase speed toVariable 10, then toHigh.Use the tamperto press the ingredients into the blades.In 1 minute you will hear a high-pitchedchugging sound. Once the butter beginsto flow freely through the blades, themotor sound will change and becomelow and laboring. Stop machine. Store inan airtight container or freeze for longerstorage.Recipe courtesy of Vitamix

Almond butter Gratinof eggs,leeks,bacon

& cheese


Talking about finances canbe incredibly intimidating andconfusing, and stressing aboutmoney is not good for yourmental and emotional health.Disagreements about house-hold budgets can be the bane ofmarriages and families, leadingto fights and yetmore stress.Back in January you might

have resolved to get yourfinances in order, and hopefullyyou’vemadeprogress.But if youneed a little help, here are sometips to get you going again.

Start smallYou don’t have to jump right

into saving 10 percent of everypaycheck. Small differences inthe way you live your life andplan your week can turn intosurprising gains later on.First, you know you need to

take a lunch towork rather thaneating out to save big moneyeach week, but what aboutbreakfast? Fast food or gas sta-tions breakfast seems inexpen-sive, but those dollars can addup quickly. If you spend $5 aday on a cup of coffee and bagelat the gas station on your wayto the office, that’s $25 a weekand $100 amonth. Sure, it’s notthe $10 a day you would likelyto spend on lunch if you werenot packing it, but that $100 amonth could pay a big chunk ofyour electric bill.

OK, now think smallerItmight not seemsignificant,

but tossing your coins into a jarat the end of each day can leadto big money by the end of themonth — unless you’re strictlya debit card user, but that’s a

different story.Jars of coins havemany good

traits. They sit, often forgotten,on nightstands and dressers formonths at a time, just gettingheavier by the way. They aredifficult to carry around, so themoney doesn’t get spent forlong periods. Then, you cantake them to a coin counter andthe amount is usually a pleasantsurprise.

And now let’s goa little biggerMany employers offer a

retirement savings plan, butdon’t base your entire life sav-ings plan on that. You also needto have a significant amount ofliquid assets in case of emer-gencies — most financialexperts recommend having two

Go on a fiscal dietGetting your financial house in order

See DIET, page 22


1958703

Nature’s Way To Health LLC is offering lifechanging information for the mind, bodyand spirit. Groups meet each Thursday at6:00pm at 98 Central Square Dr. PrinceFrederick MD 20678. Zyto scan andmagnetic analysis are available byappointment. For more information callDr. Kalender 301-802-9788 or Dr.Samaroo 240-695-6677

Treatment services for:Diabetes, Cancer, Lyme’s Disease,and other ailments

NATURE’S WAYTO HEALTH, LLC.HEALTH FOOD STORE“WE CARE”

98 Central Square Drive, Prince Frederick,MD 20678

410-535-2400 • 301-802-9788Mon.-Fri. 10 am-7 pm • Sat. 10 am-5 pm

www.natureswaytohealthstore.com

ANGELA KALENDER, ND,MH, CNHPBOARD CERTIFIED

NATUROPATHIC DOCTOR

Many people desire to behealthier, and sales of nutritionalsupplements reflect that. A reportby Packaged Facts titled “Nutri-tional Supplements in the U.S.,”says supplement sales reached$11.5 billion in 2012 and have beenclimbing ever since.While these avenues to health

certainly can be beneficial, individ-uals also can turn to many healthboosters in their own homes tohelp them achieve their goals ofliving healthier lifestyles.• Lemon water: Lemon water is

now being touted as a beneficialaddition to one’s daily diet. Lemonwater can help reduce acidity inthe body, including removing uricacid, a main cause of inflamma-tion. Lemons contain pectin fiber,which can aid in weight loss byhelping to fight hunger pangs.• Yogurt: Probiotic pills can

help return healthy bacteria to thedigestive system, but so can eating

yogurt regularly. Look for yogurtswith live and active cultures foroptimal benefit.• Bicycle: Dust off that bike that

has been hiding in your garage.Cycling is an excellent form of car-diovascular exercise, and riders cantailor their intensity levels to cor-relate to their ages and abilities.• Fruits and vegetables: Produce

offers many of the vitamins andminerals people look for in supple-ments. Including diverse fruit andvegetable choices in one’s diet canimprove health in various ways,including providing an immunesystemboost.• Honey: In addition to soothing

sore throats, honey can serve asan antibiotic and wound healer,provide allergyprotection, increasecalcium absorption and provide asource of energy without the insu-lin spike associated with otherforms of sugar.

Health boosters you mayalready have at home

The Bus Stops Herefor

Back to School Savings

August 1st - September 30thReceive a coupon for 25% off when you donate a

NEW SCHOOL SUPPLY!!!

WEEKLY DISCOUNTS25% off Everyday for Military Personnel

25% off Every Monday & Wednesday for Seniors35% - 50% Rotating Color Tag Discounts

1958004


Quitting smoking has oftenbeen likened to quitting majoraddictive drugs.The difference, though, is

that major addictive drugs arenot often a part of everydayhabits, the way a cigarette canbe part of phone conversationsor post-meal relaxation. Insome ways, because of its con-venience, the cigarette addic-tion is worse.According to the Charles

County Department of Health,smoking is harmful to justabout every human organ andcauses many diseases. Quit-ting smoking is beneficial bothimmediately and in the long-term.Besides savingyouseriousmoney, even in the first week,quitting improves health over-all and decreases your chances

of serious problems down theline that vary from heart dis-ease to lung cancer. Accordingto the Calvert County HealthDepartment, the list of diseasesincludes cataracts, several typesof cancer and abdominal aorticaneurysm, just to name a few.Smoking causes

visible effects likeyellow teeth andfingers, saggingskin and a generalunpleasant smell.The list of reasonsto quit is long.Luckily, help is

out there. All threeSouthern Mary-land countieshave smok-

ing cessation programs.The Charles County Depart-

ment of Health offers 10-weeksessions that start in Septem-ber, January and April eachyear. The programs are free, butpre-registration is required. Forinformation, call 301-609-6932.

Youcanalso get a SmokingQuitPacket at that number.In St. Mary’s County, free

quit smoking classes are offeredone hour per week for eightweeks. Upcoming classes beginAug. 4 and Oct. 20 and will beheld on Tuesdays from6-7 p.m.at the St. Mary’s County HealthDepartment.

The Calvert County HealthDepartment offers an eight-week program that usescounseling and a varietyof cessation products. Forinformation on upcomingclasses, call Patrick O’Malleyat 410-535-5400, ext. 359, orvisit www.calverthealth.org andsearch for smoking cessation.

—CARRIE LOVEJOY

Just quitalready


1950770


aresuitedforyourcurrent fitnesslevel. Don’t hop off the couchand go straight to a high-inten-sity interval training class.If you need to, start with

water aerobics or Tai Chi; youcan always upgrade tomore dif-ficult classes later. The idea is

just to get you active and mov-ing, toning your muscles andstrengthening your joints.• Take abreak from the tread-

mill and head for balance exer-cises. Using fairly light weights,do bicep curls while standing onone foot; do 10 and then switchto the other foot for 10 more.You’ll see that you sweat moreand exert a considerably largeramount of energy when you areconcentrating on your balancealongwith the weight.Balance exercises are about

more than just burning cal-ories — they are also aboutaging gracefully and inde-pendently. One of the biggestdangers seniors face is injuriesfrom falling, and better balancedecreases that risk.Focusing on fitness and

health over weight can com-pletely change your goals andway of thinking. Weight isimportant, of course, but prior-itize exercise and nutrition andthe healthier weight might justnaturally follow.

—CARRIE LOVEJOY

ThinContinued from page 9

1957811

19587051958019

Your LocalREVERSE MORTGAGE

ProfessionalCould a Reverse Mortgage be right for you?

Benefits• No more mortgagepayments• Get access to cash from yourequity• Keep title to your home• Financial Independence• Pay off existing mortgage

Mike Foster301-399-2399

[email protected]

If you are 62 or older, pleasecall with questionsand information301-399-2399

nmls # 184967


SouthernMarylandHealth

is published by SouthernMaryland Newspapers

www.somdnews.com

Christy Bailey, managerMegan Johnson, editorCover design by Brandon Young

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

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

an enormous number of calo-ries. One 12-ounce can of sodahas close to 150 calories. A caffèlatte fromStarbucks has 190 cal-ories. There are 123 calories in a5-ounce glass of wine. Even dietsodas, which have no calories,are packedwith sodiumand canmake you bloated. The best betis to stick to water and drink asmuch as you can.Don’t let liquid calories sab-

otage your weight loss goals. Ifyou prefer to have a drink withmore flavor, there are dozens offlavorings out there with few orno calories.Water is always best,but if you want flavor in yourdrinks, opt for one of the dozensof water flavoring options outthere.Also, add sliced fruit — lem-

ons, limes, pineapples, cucum-

bers or strawberries, to name afew— for a healthy sweetener.

Unhealthy foods thatpretend they’re healthyPutting “low fat” on a box of

cookies might look nice, but theamount of fat in the cookies sayslittle about the sugar or calories.The biggest problem, though, isthat these foods can trick youinto thinking that you’re eat-ing something healthy, so youmight even consumemore thanyou normally would becauseyou think there are no conse-quences.That doesn’t mean you

shouldn’t opt for the low-fatchoice — but keep the entirepicture inmind. Be sure to trackcalories, fat and carbohydrates,plus control your portions.

—CARRIE LOVEJOY

DeceiversContinued from page 5

1958062

888-387-87482130 Old Washington Road

Waldorf, MD

Mobility Equipment forALL Vehicle TypesFor Seniors, People with disabilities

and their Caregivers

SEATS EXTERIOR LIFTS

CARRIERS INTERIOR LIFTS

ENTRY LIFTS CONTROLS


months’ salary in an immedi-ately available account in caseyou get hurt or lose your job.The term “liquid” means themoney is available for spendingwithout having to contact aninstitution or apply for funds.Emergency accounts are invalu-able when you’re dealing witha family tragedy or major lifeevent and just need to get thingshandled quickly.

Turn your diet plan intoyour savings planAccokeek resident Jeff Yeager

is internationally known as the“Ultimate Cheapskate.” He istheauthorof fourpopularbooksabout frugal living, including hismost recent, “How to Retire theCheapskate Way.” Yeager hastips in his book and on his You-Tube show “The Cheap Life”that everyone can take advan-tage of when they’re thinkingabout savings, from people whoneed to scrape for extra changeto those who have money leftover after the bills are paid.Yeager’s hilarious videos can

give you tips to save real money

on grocery shopping, cookingand home improvement proj-ects. One recommendation hegives is to do a fiscal fast, whichcan have a surprising effect onyourmonthly finances.The fast means that for one

full week, you do not spend anymoney at all. That’s right: noth-ing. No sodas from the vend-ing machine. No quick trips tothe grocery store. And definitelyno meals out. You eat what’s inyour cupboard for every meal;you reuse anything necessary;and you don’t even do anyonline shopping. Putting gas inyour car is forgivable becauseyou have to get to work, butforget about walking inside thestation for snacks.Doing this takes an incred-

ible amount of discipline, andyou’re encouraged to not cheatby stocking up your cupboardsahead of time. Try to keep tojust what you already have inthe house and get creative atmeal time.Check out Yeager’s “Cheap

Life” show and his Facebookpage for great tips on savingmoney.

—CARRIE LOVEJOY

DietContinued from page 15

Levels of Care 1 & 2Owners Sheila Kay & Jodie Crabill

301-870-7278Call for appointment

We promote maximumdignity and independence

1958020

Loving and Caring‘Home away from home’

3978 Old Washington Road Waldorf, MD 20602

Activity Room,2 Gathering rooms,5 bedrooms,3 full baths,

Certified DietaryManager,Chef on Staff

Shepherd’s Flock,Assisted Living Facility

Beginning at $2,500 per month

Certified ProfessionalFood Manager

Food Sanitation ClassesProfessor Sheila Kay,CDM, Instructor

Classes Forming in your Area301.870.7278

Classes given in Maryland,DC and Virginia

1950877


1958061

somd heath 072915

Documents