Tag Archives: diet-and-weight-loss

A Healthier Weight: 3 Key Steps

qa-160Q & A with Dr. Falana Carter of MPCP, Arundel Mills

Q: What are the key challenges for patients who struggle with weight?

A: Given the demands of family, career, and social responsibilities, it’s no wonder many people find that their health is pushed to the end of the priority list. I tell patients who struggle with obesity that there are 3 simple steps to improve their cardiac health, lower cholesterol, and reduce BMI (Body Mass Index) through lifestyle changes:

    1. Eat 3-4 meals daily – don’t skip any meals! When you skip a meal, you slow your metabolism down – your body needs to eat every 4-6 hours.
    2. Exercise – schedule it into your daily routine.
    3. Be “selfish” for your health.

Q: How do you start the conversation with patients who need to lose weight?

A: As part of their exam, I ask, “So what are you doing for exercise?” Often patients tell me they don’t have time to exercise; this is where I encourage them to be selfish. If you set aside a regular time to exercise, and let your family and friends know, they’ll respect that schedule and not distract you from your goal.

Q: In addition to eating on a regular schedule, how big a part does nutrition play?

A: Nutrition plays a central role. I emphasize the importance of eating healthy – more protein, healthy snacks; less sugar and processed foods. I also recommend using myfitnesspal.com, a free online weight loss tool. And for patients willing to share their password, there’s even the capability for their doctor to see what they’re eating, and provide feedback and guidance in their weight loss process.

Q: How are you incorporating these principles into your practice

A: Soon, the Arundel Mills office will launch a program dedicated to improving patients’ health through lifestyle changes, so we’re excited about this opportunity to help more individuals achieve their goals.

Falana P. Carter, M.D. joined Maryland Primary Care Physicians, Arundel Mills in 2011 and is certified by the American Board of Family Physicians. She received her medical degree from University of South Florida College of Medicine in 2001 and completed her residency program in Family Medicine at Portsmouth Family Medicine, Eastern Virginia Medical School in 2004.

Vitamin D Is Key — Are You Getting Enough?

by Jerry Levine, M.D., FACP

We have long known the positive effect of Vitamin D on bone health, but research is showing that this star vitamin has links to numerous health benefits — and that many of us may be Vitamin D deficient. “It’s exciting to review the studies available on Vitamin D. While Vitamin D has proven important for bone strength and prevention of osteoporosis, adequate levels may also reduce the risk of heart disease, stroke, diabetes and some cancers. Understanding this disease-fighting role is new. So, I’m talking to my patients more about Vitamin D food sources and supplements.

There are a few unique facts about Vitamin D that make it hard to ensure you’re getting the right amount:

  • Very few foods naturally contain high levels of Vitamin D. Fatty fish and eggs are a source, but most of our Vitamin D comes from dairy products, cereals and orange juice which have been fortified with Vitamin D. So, getting Vitamin D at breakfast is a good start.
  • Vitamin D is processed by our bodies through exposure to sunlight. That was fine when people used to work and be outdoors more often, but in modern society many people sit behind a desk most of the day, or live in a climate that doesn’t get much sun at certain seasons. Getting outside for even a 15 minute walk a day will help your body absorb Vitamin D, but that may not be enough.
  • Taking a Vitamin D supplement is recommended for most adults. However, there is some debate about how much, so I talk to my patients individually and consider age, lifestyle, diet, disease profile, etc. to come up with the right daily amount. If I’m concerned that a patient is Vitamin D deficient, we can order a simple blood test.

It is estimated that up to 40% of adults are Vitamin D deficient, particularly in northern climates. However, with all that we know about the “sunshine vitamin’s” role in building muscle and bone (especially when taken with calcium), and potentially reducing cancer cell growth and protecting the heart and other organs, we should be making it part of our daily health regimen.”

Talk with your MPCP doctor to find out more about diet, Vitamin D and other appropriate supplements.

Jerry Levine, M.D., FACPDr. Levine is a Maryland Primary Care Physicians, LLC partner and is certified by the American Board of Internal Medicine. He received his medical degree from New York Medical College in 1977 and completed his residency program in Internal Medicine at University of Maryland Medical Center in 1980. Dr. Levine currently serves as MPCP’s Medical Director and Vice President.