Don't Let Joint Pain Slow You Down

If stiff and sore joints make getting out of bed in the morning a chore, and climbing stairs feels like a battle, you may be suffering from osteoarthritis. The most common form of arthritis and the leading cause of disability today, osteoarthritis led to 992,100 hospitalizations in 2015. It is found in the majority of people who are over 65-years-old and 80 percent of people over 75; if you are obese or put prolonged stress on your joints, you are even more at risk.

Osteoarthritis is caused when a joint progressively degenerates, whether knee, hip, ankle, spine or toe. This causes the breakdown of the cartilage cushioning around the joint. As a result, the bones rub together, causing achiness, instability, buckling or loss of function. You may also notice increased boniness, enlargement and/or deformity of your affected joints. These symptoms can develop gradually, be intermittent or slowly fade as you get more active throughout the other day. However, even though your discomfort might not progress past the mild-moderate level or may not seem permanent, you should still address your joint pain with your primary care physician.

Eventually, osteoarthritis could cause you to limit or refrain from exercise, which can put you at risk for a host of other obesity-related complications. Osteoarthritis limits peoples' activity levels more than heart disease, cancer or diabetes. It's a common myth that you should not use or "wear out" a joint. Not only will regular low-impact exercise not increase the development of osteoarthritis, it will help you maintain a range of motion, muscle strength and a healthy BMI.

Avoiding weight gain, or losing weight if you are already overweight, is the single most important factor in preventing and treating osteoarthritis. You may be surprised at the small amount of weight you'll need to lose to take a great amount of stress off your knees: losing just one pound can alleviate between 30-60 pounds of pressure.

Here are some low-impact exercises that are useful for getting (or keeping) your joints moving:

• Swimming
• Yoga
• Zumba/dancing
• Walking
• Recumbent cycling
• Elliptical machine
• Kettle ball class
• Rowing machine

Depending on which joints are bothering you, your doctor may also be able to recommend assistive devices to help you stay active, such as shoes with good shock-absorbing properties or a cane. There are also some supplements that are proven to be effective in the treatment of osteoarthritis, including glucosamine sulfate, chondroitin sulfate, Vitamin D and S-adenosylmethionine. Make an appointment with your primary care provider if you have chronic joint pain or think you may need a referral to an orthopedist. If you don't already have a primary care provider, visit mygbmcdoctor.com to find one who is the right fit for you. Addressing osteoarthritis or other forms of joint pain and inflammation now is a great step to take in preventing weight-related diseases and injuries in the future.

Protect Your Sight from Diabetes Complications

If you’re at risk for diabetes or are living with the disease, there’s one more item you should add to your health to-do list — getting regular eye exams. “Poorly controlled blood sugar can lead to a number of eye problems, so it’s important to work with your primary care physician to make sure your A1C level, which reflects your average blood sugar level over several months, is in the appropriate target range,” explains Tanvi M. Shah, MD, a board-certified ophthalmologist at GBMC.

Poor blood sugar control can cause several vision problems, including

• Swelling of the eye’s lens, which causes blurry vision
• Diabetic retinopathy, a condition in which the blood vessels in the retina leak fluid or abnormal blood vessels grow on the surface of the retina causing gradual loss of vision
• Cataracts, which cause the lens of the eye to become cloudy, diminishing vision
• Glaucoma, a condition that increases pressure in the eye and causes fluid build-up, which damages the retina and optic nerve

While cataracts and glaucoma also affect people who don’t have diabetes, if you’re living with this disease, you’re 60 percent more likely to develop cataracts and may develop them at a younger age. Patients who have diabetes are also 40 percent more likely to develop glaucoma.

Symptoms you should know

Often, the earliest stages of eye problems caused by diabetes, including diabetic retinopathy, do not cause symptoms. “If you have fluctuating vision — sometimes it’s blurry, sometimes it’s not — or if you simply can’t see as well as you should, you should make an appointment for an exam with an ophthalmologist,” says Dr. Shah. “The sooner the problem is diagnosed, the sooner we can start treatment to slow its progress and preserve your vision.”

GBMC offers a number of effective treatments for eye problems caused by diabetes, such as

• Focused laser treatment to stop the overgrowth of blood vessels and seal leaking blood vessels in the retina
• Injections of medications into the eye that slow the overgrowth of blood vessels and reduce fluid leakage
• Surgery to remove scar tissue and fluid build-up in the eye

“The best strategy is to take preventive steps to protect the health of your eyes. Work with your primary care physician to get good, consistent control of your blood sugar, blood pressure and cholesterol levels,” adds Dr. Shah. “One of the biggest problems is that there are more than 8 million people in the U.S. who have diabetes that is undiagnosed. Since they’re not receiving treatment to control their A1C, the disease can silently damage their eyes for years, so being proactive is important. If you’re at risk for diabetes but have not been diagnosed with the disease, see your primary care physician for regular blood tests to monitor changes in your blood sugar level.”

To learn more about ophthalmology services and primary care at GBMC, visit www.gbmc.org/ophthalmology and www.mygbmcdoctor.com or call 443-849-GBMC (4262).

Eat Healthy at The Yard, Hon!

Cheering for the O's at Camden Yards is a time-honored Maryland tradition, but when did peanuts and Cracker Jack become funnel cakes, loaded nachos and fried mac 'n cheese? Indulging in special foods can be part of the fun of a day at the yard, so don't worry — you don't have to choose between bacon on a stick and carrot sticks. The stadium offers a variety of lighter options for people who want less caloric, more nutritional food at the game.

If you're watching your weight...

Dempsey's Brew Pub & Restaurant (Eutaw Street – in the Warehouse) serves plenty of fried favorites, but their menu includes items for waistline-watchers, too. Choose a greens-based salad, like the Bistro Salad, Baby Arugula Salad or The Dempsey. Skip fatty add-ons like bacon, cheese and croutons; they can ruin the point of ordering a salad! Instead, request extra veggies such as cherry tomatoes, shredded carrots and avocado. For an added dose of low-fat protein, order your salad topped with chicken breast, tuna, shrimp, hard-boiled egg or black beans. Request a vinaigrette (not cheesy or creamy) dressing on the side.

If you're craving a burger...

Baseline Burgers (Sections 27, 47, 348, 370) offers turkey burgers and veggie burgers, both of which are lower in fat and overall calories than traditional beef burgers, while still serving up a filling dose of protein.

If want a taste of Maryland...

Sometimes you just need a taste of Old Bay! Skip the loaded crab waffle fries and fried softshell crab sandwich and opt for a cup of Maryland Crab Soup from Old Bay Seafood (Section 43). Though the sodium will still be high, at least you'll get a serving of veggies in the form of lima beans, corn, carrots and tomatoes while hitting the crabby craving.

If you need a snack...

Fries, chips and pretzels are all easy-to-grab snacks, but they are loaded with empty calories, offering little-to-no nutritional value. There are fresh snacks available if you know where to look: Eutaw Street Grill (Eutaw Street) has roasted corn on the cob; TAKO-Asian (section 49) serves edamame and veggie chips and Eutaw Market (Eutaw Street by the Orioles Team Store) sells fresh fruit cups.

If you want a sweet treat...

When you've had your meal but your dessert compartment remains empty, do your best to steer clear of the ever-present funnel cakes. Flying Fruit Fantasy (section 24) makes fruit shakes, smoothies and yogurt. They are still sugary but not as huge of a calorie bomb as other tempting options, such as the battered and deep fried Berger Cookie ice cream sundae.

If you're gluten-free...

Avoiding gluten can add an additional challenge to eating out and making healthy choices. Though several of the classic burger and dog stands at Oriole Park are now offering gluten-free buns, try these lower-cal options: Gluten Free Veggie Wrap from Eutaw Market (Eutaw Street), baked beans at Boog's BBQ (Eutaw Street) and the Pad Thai Cold Noodle Salad from TAKO Asian Bistro (section 49).

If you're in the suites...

If you're lucky enough to be in a suite, eating healthy has never been easier. Choose from the following hearty whole-grain selections: Roasted Vegetable Panini, Cucumber Greek Salad, Heirloom Beet and Quinoa Salad, Whole Wheat Avocado Wrap and Sunflower Powerhouse Sandwich.

GBMC Salutes its Two 2016 'Top 100' Women

In recognition of their meaningful leadership and service contributions to their communities, GBMC family members Heidi Kenny-Berman, Esq. and Jeannette M. Mills were honored by The Daily Record as Top 100 Women for 2016. Over the past two decades, more than 1,000 high-achieving Maryland women who demonstrate outstanding professional accomplishments and community involvement have been highlighted, and GBMC is pleased to have two more of its own added to the esteemed list.

Baltimore attorney Heidi Kenny-Berman is Treasurer of the GBMC Foundation, a member of the Philanthropy Committee and Chair of both the Annual Fund Subcommittee and Legacy Chase Committee. She also volunteers with several other impactful Maryland organizations, including Family and Children's Services of Central Maryland, the Maryland Multi-Housing Association and the Calvert School.

Commissioner Jeannette M. Mills of the Maryland Public Service Commission serves on the GBMC HealthCare Board of Directors and is a member of the Compensation Committee. She was inducted into the Top 100 Women Circle of Excellence in honor of her third time being chosen as a Top 100 woman. In addition to her work with GBMC, Commissioner Mills serves on the boards of the Reginald F. Lewis Museum, the Virginia Tech College of Engineering and the Committee on Energy Resources and the Environment for the National Association of Regulatory Utility Commissioners.

GBMC celebrates Ms. Mills and Ms. Kenny-Berman for their valuable commitments to their communities and their well-deserved distinctions as Top 100 Women.

Oven-Crusted Chicken Breast

Ingredients

4 boneless, skinless chicken breasts (3 oz each)
1 egg white
1 cup fat-free evaporated milk
1 cup breadcrumbs
¼ cup rolled oats, crushed; (pulse a few times in the food processor or crush between fingers to make smaller pieces)
1 cup whole-wheat flour
2 tablespoons olive oil or vegetable oil

For salad

2 tablespoons lemon juice
½ tablespoon olive oil
4 cups red leaf lettuce, rinsed and dried
1 cup cherry tomatoes, rinsed and halved
¼ teaspoon salt
¼ teaspoon ground black pepper

Directions

Preheat the oven to 350°F.

Place the chicken in a freezer back with the air squeezed out, and pound each breast down to ½ inch thickness.

In a bowl combine the egg white and evaporated milk and mix well. In a separate bowl, combine the breadcrumbs and crushed oats and mix well.

Coat the chicken breasts in flour and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.

Heat oil in a large sauté pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2-3 minutes. Turn carefully, and pan fry the second side for an additional 2-3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350 degree oven for about 5-8 minutes (to a minimum internal temperature of 165°F).

For the salad, combine lemon juice and olive oil, and mix well to make dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper

Serve 1 cup salad with one piece of chicken.

Nutrition Information

Servings: 4
Serving Size: 3 oz chicken breast and 1 cup salad
Calories: 264
Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 49 mg
Sodium: 263 mg
Fiber: 3 g
Protein: 24 g
Carbohydrates: 18 g
Potassium: 553 mg

Recipe retrieved from Keep the beat^TM recipes: Deliciously healthy Meals provided by the U.S. Department of Health and Human Services: NIH.

Understanding IBD and Ulcerative Colitis

Uncomfortable symptoms such as abdominal cramps, gassiness and frequent bathroom visits may just seem like annoyances that decrease your quality of life. However, if these symptoms increase or persist, or you also have diarrhea, pain, fatigue and weight loss, you should be examined for inflammatory bowel disease (IBD). Not to be confused with irritable bowel syndrome (IBS), which includes some disturbance in bowel function but is not a disease, IBD can produce destructive inflammation, which can lead to permanent intestinal damage. Depending on the extent of the damage and the length of time you have IBD, it could also put you at a higher risk for colorectal cancer.

Ulcerative colitis (UC) is a common type of IBD that may be affecting as many as 700,000 American men and women. It creates long-lasting ulcers (sores) in the digestive tract and causes inflammation in the colon and rectum. Symptoms include painful cramps, loss of appetite and loose, bloody and/or urgent bowels. Researchers aren't quite sure what causes UC and other inflammatory bowel diseases: most likely a complex interaction of genetic and environmental factors, with a possible link to the immune system. Though not seen as direct causes of UC or IBD, stress, smoking, and fatty and processed foods can aggravate the diseases' symptoms and should be avoided.

There is no known cure for IBD; it's a lifelong disease that has alternating periods of remission and flare-up. However, there is treatment available in the form of medication, combination therapy and surgery, if necessary. Your doctor may also be able to help you adjust your diet to avoid discomfort, possibly by avoiding spicy and high-fiber foods or by restricting your dairy intake.

March is Colorectal Cancer Awareness Month, so if you think you may be suffering from colon inflammation, especially if you have a family history of colorectal diseases, make an appointment with your primary care physician at www.mygbmcdoctor.com or see a GBMC gastrointestinal specialist by visiting www.gbmc.org/gi.

4 Tips for Healthy Grocery Shopping

Making healthy choices begins in the grocery store. You won't be able to prepare nutritious meals if you don't start out with the proper ingredients. March is National Nutrition Month, so here are some tips from Katie Perry, a registered dietitian at GBMC, to help you stick to your plan.

1. Plan
Planning your meals in advance will help you stay on track and only buy the items you need. Bring a list to the store that will help you keep track of what you're running low on and what ingredients you'll need for the week ahead. Having a plan and committing to it can help prevent impulse buys. Bringing home unhealthy food means you will eat it, so stock your pantry and refrigerator with nutritious options that will be there when you need them.

2. Shop the perimeter.
The outer aisles of the store are where the more natural, whole foods are located, such as produce, deli and dairy. (We do want to avoid the bakery though!) The goal is to buy and eat food in its most natural state because this is how it provides the most nutrition. Most foods found in the inner aisles of the stores are highly processed, containing large amounts of fat, sugar, salt and other additives. Steer clear of aisles full of cereal, chips, crackers, cookies, granola bars, candy and soda. However, there are some aisles worth venturing down. Head down the canned food aisle for canned tuna in water and for beans, which add a healthy dose of protein. The frozen aisle is another to explore: frozen fruit and veggies are great in a pinch and are often flash-frozen to preserve freshness.

3. Don't shop when hungry.
Shopping on an empty stomach can lead you to indulge your cravings and make less nutritious choices. When you're hungry, everything looks good, especially tempting junk food. To prevent impulse buys, be sure to eat a healthy snack containing protein and/or fiber before going to the grocery store. Some examples include veggie sticks and hummus, a piece of fruit or a Greek yogurt.

4. Understand food labels.
Food labels are great tools to use. They tell us about the nutritional value of the food we are buying and eating. Pay attention to the serving size, which is located at the very top of the label. The information on the food label pertains to the serving size listed. Sometimes a food will seem a lot less healthy when you realize it is meant to be consumed in two or three servings instead of one.

Investigate labels to make sure you're getting the correct amount of nutrients. The protein value should be higher than the amount of fat per serving. Keep your sodium down by buying low salt foods, which have less than 140 milligrams of sodium per serving. Foods with sugar should contain less than 6 grams of sugar per serving. When buying yogurt, make sure it does not have more than 15 grams of sugar per serving.

Keeping these tips in mind when you shop for food will help to ensure that you get balanced nutrition and maintain a healthy weight.