Maryland’s Health Matters - BWMC - Winter 2018 - 5

A HEALTHY START

NUTRITION TIPS TO MAINTAIN
A HEALTHY LIFESTYLE
Dr. Jaffa suggests a diet rich in

We've all heard the famous saying "you

within three hours of falling asleep.

are what you eat." And if you want to

fruits, vegetables, lean meats and whole

Eating during that time raises your body

live a long, healthy life, the foundation

grains. Beans and legumes are an excel-

temperature, increases blood sugar and

begins with the foods you consume on

lent source of nutrition-they are low

insulin, prevents the release of melato-

a daily basis. Knowing what

in fat, contain no cholesterol

nin and cuts down on growth hormone

to eat, along with engaging in

and are high in folate, potas-

release. All these factors interfere with

regular physical activity, can

sium, iron and magnesium.

the quality of your sleep and the natural

improve your overall health.

They also contain beneficial

fat-burning benefits of a good night's

fats and soluble and insoluble

rest. Furthermore, sleep deprivation

fiber to aid digestion.

leads to more cravings and a greater

"Good nutrition is the key
to good physical health," says

Another key in maintain-

Florence Jaffa, DO, a family medicine physician with
the University of Maryland

likelihood of overeating the next day.

ing a healthy diet is know-

Florence
Jaffa, DO

Community Medical Group -

"If you must eat before bed, opt

ing when to eat. "Aim to eat

for a light meal or snack that's high

every three to four hours," says

in protein and low in carbohydrates

Primary Care. "Stay away from fatty,

Dr. Jaffa. "Most people eat three meals,

and fat, such as yogurt," says Dr. Jaffa.

high-calorie, sugary foods. Over time,

while others may prefer four smaller

"Even a glass of milk is good for you."

poor nutrition, along with a lack of exer-

meals; you're free to find the combina-

cise, can lead to increased weight gain,

tion that works best for you."
Never eat close to

high blood pressure, high cholesterol,
diabetes, heart disease and stroke."

bedtime, usually

NUTRITION LECTURE
Dr. Jaffa, along with UM BWMC outpatient dietitian
Amanda Markie, RDN, will host a free lecture
on the importance of healthy eating at 6:30 p.m.
Wednesday, March 14. See page 15 for details.

3. Keep soft objects,

from, where you and

clothing, and keep the room

toys and loose bedding out

others sleep. Your baby

at a temperature that is

of your baby's sleep area.

should not sleep in a bed

comfortable for an adult.

Don't use pillows, blankets

or on a couch or armchair

or pillowlike crib bumpers

with adults or other children,

in the baby's sleep area,

but he or she can sleep

and keep all objects away

in the same room as you.

from your baby's face.
5. Do not let your baby
4. Keep your baby's sleep

overheat during sleep.

area close to, but separate

Dress your baby in light sleep

 Looking for a new primary care physician? Visit mybwmc.org/healthy to find one near you.

LEARN
MORE
For more tips on safe
sleep, please visit
mybwmc.org/healthy.

mybwmc.org | Winter 2018

 5


http://www.mybwmc.org/healthy http://www.mybwmc.org http://www.mybwmc.org/healthy

Table of Contents for the Digital Edition of Maryland’s Health Matters - BWMC - Winter 2018

In This Issue
Maryland’s Health Matters - BWMC - Winter 2018 - 1
Maryland’s Health Matters - BWMC - Winter 2018 - In This Issue
Maryland’s Health Matters - BWMC - Winter 2018 - 3
Maryland’s Health Matters - BWMC - Winter 2018 - 4
Maryland’s Health Matters - BWMC - Winter 2018 - 5
Maryland’s Health Matters - BWMC - Winter 2018 - 6
Maryland’s Health Matters - BWMC - Winter 2018 - 7
Maryland’s Health Matters - BWMC - Winter 2018 - 8
Maryland’s Health Matters - BWMC - Winter 2018 - 9
Maryland’s Health Matters - BWMC - Winter 2018 - 10
Maryland’s Health Matters - BWMC - Winter 2018 - 11
Maryland’s Health Matters - BWMC - Winter 2018 - 12
Maryland’s Health Matters - BWMC - Winter 2018 - 13
Maryland’s Health Matters - BWMC - Winter 2018 - 14
Maryland’s Health Matters - BWMC - Winter 2018 - 15
Maryland’s Health Matters - BWMC - Winter 2018 - 16
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