Date: Thursday, January 14
Time: 6:30 p.m.
Location: Charm City Run in Timonium. 2045 York Rd. #2; Timonium, MD 21093
Price: FREE!

If you have never run before, the idea of a 5K run – which is equivalent to 3.1 miles – might seem daunting. When you break down your training and understand how to begin running in a safe and effective manner, it can be a fun and exciting challenge. Remember, you should always consult with your primary care physician before beginning any exercise program.

Over the next six months, GBMC's COMP team, along with fitness experts and fellow weight loss patients who are now experienced race participants, will provide you with tips and tricks to get you ready to complete a 5K just in time for our Father’s Day 5K, which benefits our Neonatal Intensive Care Unit for premature babies. This progression program is meant to be used as a guide for beginner runners but it can be easily adjusted to fit your ability level if you are intermediate or advanced.

Keep these tips in mind when preparing to begin a running regimen:

Proper shoes should be fitted to your feet. Different running shoes provide a variety of features, so it is important to select a pair that fit your activity level. Visit a local running or fitness supply store to have your feet analyzed by an expert.

Always warm up before a walk or run. Beginning any endurance exercise with cold muscles can lead to injuries, so be sure to engage in a basic warm up of jumping jacks, jogging in place or squats. You should also stretch all major muscle groups to help reduce the risk of injury and aid in the recovery process.

Always stretch after your run. Stretching after a workout helps to prevent injury, create long and lean muscles and keep you from being too sore in the days that follow your exercise session.

Hydrate before and after a run to replace liquids lost through sweat and evaporation.

If this is your first time running, start slow and go at your own pace. Small increases in exertion and distance are key to building a strong running foundation.

Month 1 Training - Weeks 1 & 2

• After warming up, start out at a brisk walk for an interval of three minutes. 
• Jog for thirty seconds.
• Slow to a walk for thirty seconds to let your heart rate come down.
• Resume your brisk walk for another three minutes. 
• Repeat eight cycles of brisk walking and running, with a slow walk in between, for a total of 32 minutes of exercise. Do this three times a week for your first two weeks.
• Stretch after your walk-run session to help improve circulation and recovery times.

Month 1 Training - Weeks 3 & 4

• After warming up, walk briskly for two minutes.
• Jog for one minute. 
• Reduce your tempo to a slower walk for one minute. 
• Repeat this cycle eight times for a total of 32 minutes of exercise. Do this at least three times a week.
• Stretch after your walk-run session to help improve circulation and recovery times.

Read the original article in GBMC's blog Living Healthy, Living Well here:

Approximately one in 10 Americans has type 2 diabetes, a disease that occurs when the pancreas produces too little insulin or the body doesn’t use insulin properly. Are you at risk? Find out by taking the American Diabetes Association (ADA) Type 2 Diabetes Risk Test online. While certain risk factors are beyond your control, like family history, age and several aspects of your medical history, you can prevent or delay onset by lowering your controllable risk factors. The ADA lists three major ways you can reduce your odds of developing type 2 diabetes: 

• Eat well. Reducing sugar intake while increasing consumption of fresh fruits and vegetables, lean meats and whole grains is a highly effective way to reduce your risk.

• Be physically active. Regular exercise has a number of benefits, from heart health to increased energy, but it can also help prevent type 2 diabetes by keeping your blood glucose in check.

• Maintain a normal weight. When you are overweight, your risk for type 2 diabetes increases (by the way, your risk for heart disease and stroke does, too!). Check your BMI; a BMI of greater than or equal to 30 significantly increases your risk of diabetes. Click hereto calculate your BMI.

• Talk with your primary care physician about your risk factors for type 2 diabetes. If you don’t have a primary care doctor, visitwww.mygbmcdoctor.com to find one who is right for you. GBMC primary care physicians care for patients in more than 10 locations throughout Baltimore County.

• Make a grocery list with healthy items you plan to eat that week. Take the list with you and stick to it, shopping mainly around the perimeter of the store. There are many free apps available for download that allow you to create a list on your phone or tablet.

• Cook meals at home instead of going out. Looking for recipes? The ADA offers a free recipe guide that includes meal plans and cooking tips. GBMC frequently posts healthy recipes on Pinterest, too!

• Utilize opportunities in your day to exercise. Take a 20-minute walk around your workplace at lunch; take the stairs; park far away from the building—whatever you do, the goal is to get moving!

• Watch out for sugar lurking in your diet in condiments like salad dressing and sauces. One tablespoon of maple syrup has about half of the recommended daily amount of sugar! Check out some of the places sugar hides in your diet here.

Ingredients

For dip: 
2 cups low-sodium garbanzo beans, rinsed
¼ cup low-sodium chicken broth
¼ cup lemon juice
2-3 tablespoons garlic, diced
¼ cup creamy peanut butter or other nut or seed butter
¼ teaspoon cayenne pepper or paprika
1 tablespoon olive oil

For pita chips: 
4 (6½-inch) whole-wheat pitas, each cut into 10 triangles
1 tablespoon olive oil
1 teaspoon garlic, minced or ½ tsp garlic powder
¼ teaspoon ground black pepper

Directions

Preheat oven to 400F. To prepare the hummus, combine all ingredients for the dip and mix them in a food processor or blender. Puree until smooth. To prepare the chips, toss the pita triangles with the olive oil, garlic and pepper. Bake the chips on a baking sheet for 10 minutes or until crispy. Arrange pita chips on a platter, and serve with the hummus.

Nutrition

Serving: 1/8 cup hummus and 5 pita chips
Calories: 235
Total fat: 9 g
Sodium: 225 mg
Fiber: 5 g
Protein: 9 g
Carbohydrates: 32 g

Recipe Source: Reprinted with permission from Keep the Beat™ Recipes: Deliciously Healthy Family Meals. U.S. Department of Health and Human Services. National Heart, Lung, and Blood Institute. NIH Publication No. 10-7531. Page 66. December 2010.

Approximately 73.5 million adults in the U.S. have high cholesterol, according to the Centers for Disease Control and Prevention (CDC). High cholesterol levels have been medically linked to heart disease, peripheral artery disease, atherosclerosis and other heart-related issues, causing patients with high cholesterol to be at a higher risk for strokes and heart attacks. Understand more about cholesterol, its effects on the human body and more in these five facts about cholesterol.

Cholesterol Defined
Cholesterol is a waxy, fat-like material that is both created naturally by the body and taken in through food sources. It is a general word that pertains to two different types of cholesterol,  low-density lipoproteins (LDL), also known as “bad” cholesterol, and high-density lipoproteins (HDL), also known as “good” cholesterol. The term “high cholesterol” refers to heightened levels of LDL.

Cholesterol in the Body
The liver creates all of the cholesterol the human body needs. Cholesterol is circulated through the blood, aiding in production of hormones and vitamins and eventually, it gets broken down into bile salts to help the body absorb nutrients from ingested foods. Cholesterol is found naturally in foods from animal sources, including poultry, meat and high-fat dairy products.

Good vs. Bad Cholesterol
The “good” HDL cholesterol absorbs excess “bad” LDL cholesterol and carries it to the liver to be cleansed from the body. HDL protects against blood clots, helps keep the blood vessels healthy and can lower a person’s risk for heart disease and stroke. LDL comprises the majority of the body’s cholesterol levels, contributing to plaque buildup in the arties, damaging the insides of blood vessels and ultimately creating a higher risk of heart-related health complications. Though the body needs some LDL for normal body functions, heightened LDL levels are harmful and potentially fatal.

Genetics, Lifestyle and Cholesterol
While studies have shown that cholesterol levels may have some genetic component, lifestyle also plays a large role in the HDL and LDL levels in your body. Certain cholesterol-specific genetic conditions, including familial hypercholesterolemia – a predisposition to extremely heightened or difficult-to-control high LDL levels – put certain individuals at greater risk than others for cholesterol-centric heart conditions. More often, though, high LDL levels result from an LDL-rich diet, low levels of physical exercise, smoking and other unhealthy habits. Lifestyle changes typically aid in lowering LDL levels and raising HDL levels, keeping people healthy for years to come.

Lowering LDL Cholesterol Levels
While LDL may seem scary, it is possible to reverse current LDL levels and increase HDL levels through lifestyle changes, diet changes and more:

• Make changes to your daily diet. Avoid saturated fats and oils, trans fats, partially hydrogenated oils, fatty meats, dairy products with 1% or more milk fat and fast foods. Instead, eat oats, salmon, nuts, tea, beans and other nutrient-dense, high-fiber foods to help reduce the LDL in your body. Drink plenty of water to help detoxify as well.

• Exercise regularly. Losing excess weight helps to reduce the payload of your heart and blood vessels. This can either reduce your risk of or prevent diseases such as diabetes, high blood pressure, gout, cancer, heart attacks and stroke.

• Stop smoking. The chemicals is smoking products make it tough for your body to get rid of the bad cholesterol in your bloodstream. Smoking cessation leads to a heightened ability to detoxify LDL from your body and improve HDL levels.

• Consult a physician about cholesterol monitoring and possible prescription medications. Your primary care physician will be able to decide if a cholesterol-lowering medication is right for your health plan. Treatments for high cholesterol include statins, a medication that helps lower your risk of heart attack or stroke by preventing the liver from producing cholesterol internally. Talk to your primary care physician to see if this is right for you.

Having your cholesterol checked regularly is important because there are no symptoms of high cholesterol.  Contact your primary care physician to schedule testing. If you do not have a primary care physician, visitwww.mygbmcdoctor.com or call 443-849-GBMC.

My journey to bariatric surgery began early in life in grade school being teased as “pudgy.” When I entered high school, I still considered myself overweight but upon graduating I enlisted in the military in 1971. Basic training was a bit challenging physically, but I got through. When I finished my active duty service, I joined the Maryland Air National Guard. I served in different positions over the years, thoroughly enjoyed myself and took pride in serving my country. 

I was on the weight control program often throughout my career. I had been diagnosed with Type II Diabetes and was no longer able to be deployed worldwide. The writing was on the wall. I retired in December of 2004 and did not complete the 42 years I had promised myself I would do for my country. Since I was out of the military, there was no reason to work on my weight – at least that’s what I thought. My diabetes got worse and my blood pressure and cholesterol were all quite high. My primary care physician said I was “a walking heart attack” and was “lucky nothing had happened yet.” I was aware of the different gastric surgeries but was afraid to commit, due to the fact that I lost a friend to it in the early 1990s when this surgery was in its infancy. But, after being told that I was not at all healthy, I contacted the GBMC Bariatric department and started the process. 

I did not care for the doctor I was assigned at all. He was two hours late for the first appointment. Thankfully he left, and along came Dr. Elizabeth Dovec. After chatting with her, I was 100 percent confident that I was in good hands. She thought I would not go through with it, but I had every intention to – I was just waiting for my military TriCare health insurance to kick in. We discussed the three possible procedures and together agreed on the gastric bypass surgery…the full Monte. 

Dr. Dovec greeted me prior to entering the OR which really meant a lot to me. She also took the time to reassure my family, especially my son, who was holding back tears, that all would be well. My surgery went very well and I was released the next day. No pain for me whatsoever. I followed the plan prescribed and have never looked back. I have lost nearly 90 pounds, have more energy than I can ever remember and am really enjoying the gym with my very special gym partner (you know who you are).

Currently, for the most part, my diabetes is under control and my last blood pressure reading was 110/64. I am currently still shopping at Goodwill, the best place to find clothing while I am still losing. I have dropped ten inches from my waist and three inches from my neck. I’ve gotten rid of almost all of my medications, which included two types of insulin that I was injecting five times a day. I go to the gym regularly and look forward to long walks. 

My surgery was May 1, 2014. I am still not used to my new body because I wake every morning and wonder where it all went. I have completely revamped my diet along with some very bad eating habits. I ran the first 5K of my life six weeks after surgery. I have regular visits with the bariatric department, and those people will stay with me for life. 

Dr. Dovec is constantly fine-tuning the bariatric surgery process to make it a very efficient, well-oiled engine for all of her patients. I feel myself very fortunate to have her as my surgeon for life. She reflects great credit upon herself and the GBMC System, which is blessed to have her on staff.

Had it not been for Dr. Dovec, her able staff and the entire GBMC facility, I may not be here today. GBMC will always be my hospital of choice. I’m looking forward to being around for quite some time – after all, my dad is 92 and going strong. Thank you, GBMC.