Your Health Is Our Mission.

This is why CalvertHealth is partnering with others in our community - our churches, our schools and our businesses - to bring wellness to you.

Highlights and Accomplishments:

Today, with over 25 participating churches, the Health Ministry Team Network is a vital component of the hospital’s outreach efforts to promote prevention and wellness. Through the partnership, CalvertHealth provides resources and training to area church volunteers who in turn bring health information and important screenings to those in need.

Last year, the Health Ministry Team Network hosted eight community health fairs that reached some 312 people and offered 72 monthly blood pressure screenings, which served over 567 people. The health ministry meets the fourth Monday of each month (except July) from 5:30-7:30 p.m. in Classroom #1 in the KeepWell Center at CalvertHealth. A light dinner is provided. For more information or to register, call 410-535-8233.

Calvert Community Dental Care provided basic dental care to 771 adults and children, a 37 percent increase over the prior year. The grant-funded program was formed in 2009 to improve access to dental care for low-income families and those who are uninsured or underinsured. Services include exams, cleaning, fluoride and sealants as well as basic restorative care and extraction.

In 2012, through a partnership with the American Legion, the clinic found a permanent home in Lusby on the public bus route that makes it easier for those without transportation to reach us. To celebrate National Children’s Dental Health Month, Calvert Community Dental Care offered two free dental screenings in February. Each child received a free dental goodie bag.

CalvertHealth is also helping local companies develop worksite wellness programs for their employees through KeepWell@Work. Since it began in 2006, the program has continued to grow and each year more companies – large and small – are choosing to partner with the hospital. Last year, over 1,100 participants took advantage of worksite wellness services that ranged from biometric testing and health risk assessments to weight loss education and stress management lectures. For more information, call 410-535-8233.

The hospital has also joined with World Gym Fitness Centers to promote good nutrition and fitness through our Obesity Reduction Initiative. Through this partnership we’re able to offer a registered dietitian on-site as part of our healthy lifestyle programs for local adults and youth at four locations in Calvert and St. Mary’s counties.

Additionally, World Gym co-sponsors the Biggest Loser weight loss challenge at the Owings and Prince Frederick locations four times per year.Since 2013, 944 participants have lost a combined 3,070 pounds. The sessions are on-going. Call 410-535-8233 for program details.

Getting regular preventive screenings is one of the most important things you can do for yourself. CalvertHealth offers free and low-cost community screenings for blood pressure, prostate cancer, vascular, cholesterol/glucose, osteoporosis, body composition and resting metabolic rate.

By working together we can keep our community healthy!

Healthy Communities

Small Steps Can Lead to Big Changes

Whether you’re trying to shed a few pounds or cutting back on fat and sugar – you’re not alone. These are real changes that real people face all the time. The problem is when left unchecked, they can lead to obesity, diabetes and a host of other health issues. The key is to tackle them head-on, and when possible, early.

So, what’s the secret to a longer, healthier life? It turns out that genes play only a small part – about 25 percent. The answer is that 75 percent is up to you – starting with what you choose to eat and how physically active you choose to be.

Check out the healthy recipes featured under “Eat Right” and tips for building more activity in your day under “Move More” Our goal is to help you to become the healthiest you can be.



Eat Right


Family medicine physician Dr. I. Monet Ouwinga of CalvertHealth Primary Care Dunkirk, recently shared with us her favorite “Fall Dinner Menu for Two,” featuring Roasted Beet Salad, Baked Salmon served over Sautéed Beet Greens & Spinach with Cauliflower Mash and Crunchy Frozen Greek Yogurt.


RECIPES:

Roasted Beet Salad
3-4 average size whole beets with greens/leaves (red or golden)
1 T. olive oil
Pinch of salt
¼ c. water
½ green apple (Granny Smith), cored and seeded, cut into ½-inch pieces
½ medium red onion, thinly sliced

Preparing the beets
Preheat oven to 400. Wash the beets and greens thoroughly to remove any dirt or grit. Cut the greens/leaves off close to the beets and put aside to dry. Place the whole beets in the center of a 15-inch piece of foil. Drizzle the beets with olive oil and sprinkle with a pinch of salt. Fold the short sides of the foil up and fold over a few times at the top, then take one of the open ends and fold it in several times. Pour water into the open end and fold it closed, making a tightly sealed pocket for the beets.

Put the foil pocket in the oven and bake for about 45-50 minutes or until the beets can be easily pierced with a fork. Try not to open the foil, as you will let the steam out. Remove from the oven, open the foil and allow them to cool. Using a small knife, remove the skins from the beets. Cut beets into quarters and place in a bowl. While beets are cooling, slice the onion and dice the apple. Toss in the same bowl with the quartered beets.

For the dressing:
1 t. Dijon mustard
2 T. balsamic vinegar
1 T. olive oil
½-1 t. honey or agave (optional)

In a small bowl, whisk together the olive oil, mustard and balsamic vinegar (and honey/agave, if desired). Toss the dressing into the bowl with the beets, apples and onion. Mix to coat. Salad can be refrigerated or served at room temperature.


Baked Salmon served over Sautéed Beet Greens & Spinach with Cauliflower Mash

Cauliflower Mash
1 head of cauliflower (1 pound) cut into florets
¼ c. plain Greek yogurt
¼ c. reduced fat cheddar cheese
1 T. butter
2 pinches black pepper
1 pinch salt

Place a steamer basket into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover and steam until tender, about 20 minutes. (Another option is to put the cauliflower in a medium saucepan and cover with water. Bring water to a boil and cover tightly. Cook until fork-tender, about 15 minutes. Be careful not to let boil dry.)

Drain the cauliflower well and transfer to a large bowl. Add Greek yogurt and butter. Using a potato masher or fork, mash until the cauliflower mixture is fluffy. Add salt and black pepper. Sprinkle with cheese and stir to blend. Bake until cheese is melted, about 10 minutes. Cover with foil to keep warm while baking the salmon.

Preparing the Salmon
2- 6oz. salmon filets
1 lemon
1 T. olive oil
1 t. agave nectar
2 pinches black pepper
1 pinch of salt
Preheat oven to 420 degrees. Cut the lemon in half on the short side. Juice one half and reserve the other half for garnish. Put salmon filets into a zip lock bag along with lemon juice, olive oil, agave nectar, salt and pepper. Marinate in refrigerator for 30 minutes up to 24 hours. Spray a baking dish with cooking spray. Arrange salmon filets in a single layer and bake 15-18 minutes or until opaque in the middle. (No need to turn them over.)

Sautéed Greens
1 T. olive oil
½ red onion, thinly sliced
2 c. baby spinach - raw
Beet greens (reserved from salad)

Heat a large skillet over medium heat. Add olive oil and heat slightly. Add onion and beet greens and sauté for 1 to 1½ minutes, turning often. Add baby spinach and sauté, turning frequently, until wilted, about 1 minute. Arrange sautéed greens on a dish. Top with a salmon filet and garnish with a slice of lemon. Serve cauliflower mash on the side.


Crunchy Frozen Greek Yogurt
2 c. vanilla-flavored Greek yogurt
¼ c. almonds, roasted and sliced (can substitute pistachios, walnuts, pecans, etc.)

Blend yogurt and nuts in a metal bowl until combined. Cover with plastic wrap and freeze for two hours or until very firm. This can be made ahead, if kept tightly covered.

Move More


The following 10-Minute Workout was created by Jen Lundeen, our KeepWell Health Educator. You can do this workout anywhere and these basic moves will increase your strength, balance and flexibility.

*Consult your doctor before beginning any exercise routine.


DETAILS:

The first four minutes are a warm-up to prevent injury and get your heart pumping:

Minutes 1-3
Jog in place for 3 minutes.
Beginners-March in place for 3 minutes.

Minutes 3-4
Arm circles forward for 30 seconds.
Arm circles backwards for 30 seconds.

Minutes 4-5
Push ups- Perform as many push-ups as you can with good form for 30 seconds.
Beginners-Drop to your knees or do your push-ups on the wall.
Jog or march in place for 30 seconds.

Minutes 5-6
Squats-Perform as many squats as you can with good form for 30 seconds.
Beginners-Only come down halfway.
Jog or march in place for 30 seconds.

Minutes 6-7
Plank- Perform a plank and hold the position for up to 30 seconds.
Beginners- Drop to your knees and hold position for up to 30 seconds.
Jog or march in place for 30 seconds.

Minutes 7-8
Lunges-Lunge forward switching legs for 30 seconds.
Beginners-Only lunge forward halfway.
Jog or march in place for 30 seconds.

Minutes 8-10
Cool down-Walk for 2 minutes.

Men's Health

June: Men’s Health Month

The purpose of Men’s Health Month is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys. Regular checkups and age appropriate screenings can improve your health and reduce premature death and disability. Members of high risk groups, or those with a family history of a disease, should consult their health care provider about the need for earlier screening.

It is vital to never ignore your symptoms. Men are usually more reluctant to see a doctor than women, which may account for lower male life expectancy. If sick or injured, allow yourself time to heal and take advantage of support groups through a hospital, church, a therapist, or even the internet. According to CDC statistics the top 10 leading killers of American men in 2010 were heart disease, cancer, unintentional injuries, chronic lower respiratory diseases, stroke, diabetes, suicide, alzheimer’s disease, kidney disease and influenza and pneumonia in descending order. All of these, with the exception of unintentional injury are lifestyle related diseases.

According to the Blueprint for Men’s Health, “more than half of premature deaths among men are preventable, but you can’t prevent a problem if you don’t know it exits.” Remember, you have the power to take charge of your health. In addition to leading a healthy lifestyle, schedule your routine checkups as recommended.

The KeepWell Center offers a number of free and low cost screenings such as Cholesterol, Blood Pressure and Vascular to help you take care of yourself. We also offer an array of programs through the Calvert Can. Eat Right, Move More, Breathe Free program.

Be sure to engage in a healthy lifestyle program today to optimize your wellness potential.

School Walking Clubs

“The walking club gives the students a fitness focus and a lot of positive feedback,” said Dr. Guyle Glenn, a guidance counselor at Patuxent Elementary School. Some 260 students voluntarily walked 2,100 miles during recess as part of the hospital’s six-week pilot in 2013. They earned tokens for specific milestones but they also learned that physical activity can be fun.

According to the program’s coordinator, Lisa Carlson, of the Community Wellness Department at CalvertHealth, that was the main purpose – to teach the kids that something as simple as walking is a great way to stay active and healthy throughout life. She said the program received grant funding from the state and was expanded to include Appeal Elementary School in the fall.

Overall, she said the results of the pilot were very positive. Ninety-one percent of all the first graders completed at least one mile and 19 percent complete at least 10 miles. Additionally, 100 percent of the 2nd graders completed at least one mile and 40 percent completed at least 10 miles.

Carlson said that 12 students completed 26.2 or more miles – the equivalent of a marathon – across both grades. They were second graders Aiden Smith, Sean Grabis, Ian Inman, Nadia Sands, Aiden Fockler and Dennis Tice and first graders Dylan Vojtasko, Cory Herbinko, Xavier Huertas, Amber Dukes, Roderick Payne and Griffin Kings.

She added that nearly a third or 82 students at Patuxent completed between 10 miles and 26 miles across both grades. PES students received tokens for specific milestones and a small key chain to hold them that could be attached to their shoes or backpack.

CalvertHealth Making a Real Difference: Personal Stories

The Biggest Loser contest changed everything about the way I eat and the results were phenomenal,” said Donna Smith of Lusby. The 44-year-old mother of two said the hospital’s weight loss program started her on a healthy eating and exercise routine that she has kept up.

I feel so positive and am excited about the future,” said Smith, who lost 15.1 pounds and 2.2 percent body as a result of the 12-week weight loss challenge that is co-sponsored by CalvertHealth and World Gym four times per year at the fitness center’s Owings and Prince Frederick locations.

The program consists of weekly weigh-ins and provides participants with nutrition and exercise information. They also receive an initial and final body composition measurement, a free copy of The Culprit and the Cure and three months’ access to Vitabot online meal planning and nutritional analysis. The winner, who is determined by total weight and body fat loss along with participation in weekly weigh-ins, receives a Total Wellness Package that includes a one-year World Gym membership, four consultations with a registered dietitian and four personal trainer sessions.

It was the best thing in the world for me when I read about the Biggest Loser contest,” she said. “I signed up the same day with a girlfriend. I thought it would be a fun way to start taking care of myself.

The weekly weigh-ins really helped me focus on my goal to get my (cholesterol and A1C) numbers under control,” said Smith who was diagnosed with type 2 diabetes at 34. “It didn’t feel competitive. It was more like a support system.”

Her lab work showed the program was working – her triglycerides went from over 600 to 125, her A1C level was less than 7 and her good HDL was up and her bad LDL was down. “I’ve also been able to reduce the number of insulin injections I have to take,” she added. “I sleep a whole lot better because I’m not getting up in the middle of the night to go to the bathroom.

She replaced processed grains with quinoa and brown rice, limits her fruit servings and eats a lot more vegetables, especially spinach. “I tell myself if I don’t absolutely love it then it’s not worth the calories.

Today, she gets together with a small group to do circuit training twice a week and then she goes to gym three more days on her own. “Once a week, I left weights and the other days it’s an hour on the treadmill,” she said. “My 16-year-old daughter is my exercise buddy and my husband has even started taking walks with me through our neighborhood.

For Smith, the Biggest Loser was just the beginning. “I tell myself it’s not a sprint. It’s a marathon.” And she definitely plans to keep going."

Calvert Community Health Improvement Roundtable

Mission Statement:

We will exercise leadership and cooperation with other healthcare providers to identify healthcare needs and encourage their solution.
Contact Information:
Margaret Fowler
Director, Community Wellness
CalvertHealth
410 414-4573
mfowler@CalvertHealthlink.org
Subcommittees:
Improved Pregnancy Outcomes Program (IPOP)
Calvert Cancer and Tobacco Coalition
Oral Health Task Force
Health Impact Council


Committee Meeting Dates:

Community Health Improvement Roundtable:
Meets Quarterly (Feb., May, August & Nov.)
1st Wednesday of the month 8:30 a.m. – 10:30 a.m. Board Room, CalvertHealth

Calvert Cancer and Tobacco Coalition:
Meets Quarterly (Feb., May, August & Nov.)
Actual Dates TBD.

Oral Health Task Force:
Meets Monthly
2nd Wednesday of the month 9 - 11 a.m. American Legion Lusby

Health Impact Council:
Meets Monthly
3rd Wednesday of the month 2:30 p.m. – 4:30 p.m. United Way House Prince Frederick


Committee Membership Listings:
Community Health Improvement Roundtable
Healthy Lifestyle Impact Council
Calvert County Oral Health Task Force Members
Cancer and Tobacco Prevention Coalition

Complementary Health Classes and Therapies

ONGOING CLASSES

You can join these classes at any time. Call 410-535-8233 to schedule.

Yoga for Everyone Class focuses on stretching, balance, stress release and deep relaxation to enhance wellness. Learn basic postures, conscious relaxation through meditation and breathing techniques that enable the student to reach an awareness of inner peace. Postures adapted for individual needs.

Gentle Therapeutic Yoga Class designed for the beginner student or those who prefer a slower-paced class.

OTHER THERAPIES OFFERED / Call 410-535-8233 to schedule your appointment.
Full-Body Massage

Reduces pain, soothes injured muscles, stimulates circulation, promotes relaxation and relieves stress. Benefits are greater when used regularly.

$65/50 mins
Seated Chair Massage

Allows for quick treatment for muscles in the neck, shoulders and upper back to promote relaxation and reduce stress.

$15/15 mins; $30/30 mins

KeepWell@Work for Employers

Mobile Health Center

The Mobile Health Center travels to under-served areas of the community to bring essential primary care services, dental, prevention and wellness programs to residents who may not have easy access to traditional health care.


ONGOING REGULAR VISITS
Every Other Tuesday
Prince Frederick
On Our Own
11 a.m.- 2 p.m.
Every Other Wednesday
Prince Frederick
St. John Vianney
2-6 p.m.
2nd Wednesday of the Month
Lusby
SMILE
9 a.m.-1 p.m.
1st Thursday of the Month
Huntingtown
Chesapeake Church
9 a.m.-noon
3rd Friday of the Month
Prince Frederick
Veteran’s Van (partnered with Walmart)
10 a.m.-1 p.m.


The Community Wellness staff is currently organizing future visits to area Head Start programs, partnerships with local youth organizations and schools to offer health assessments and sports physicals and the development of a program designed to meet the health needs of our Spanish speaking population.

For more information on the Mobile Health Center or to schedule a visit, call the KeepWell Center at 410-535-8233.

W.O.W. Calvert Walk Off Weight Program

W.O.W. stands for Walk off Weight and that's what the 8-week program is all about - getting fit and healthy by walking off weight.

To help keep you motivated, there are weekly weigh-ins at various locations throughout Calvert County.

For more information, call 410-535-8233.

Hospital Launches W.O.W. Calvert

There are so many interesting places to walk in our beautiful county. Whether it's a stroll with friends, a family outing or a solo journey exploring a new path - it's as simple as putting one foot in front of the other.

Walking is one of the easiest ways to exercise. You can do it almost anywhere and at anytime. It's also inexpensive. All you need is a good pair of shoes. To help you get started, CalvertHealth developed a guide as part of W.O.W. Calvert to encourage more local residents to walk as part of a healthy lifestyle.

We've included lots of helpful tips like setting personal goals, tracking your progress and stretching guidelines. You'll also find a map of 13 scenic locations plus four high schools that have tracks. Additionally, there is a description of each location with a list of the amenities available.

Click here to download the completed W.O.W. Calvert Guide.

Click here to download the route map and locations.

or you can download the individual maps for each location:

American Chestnut Land Trust
Annmarie Garden
Battle Creek Cypress Swamp
Calvert/Patuxent High School tracks
Calvert Cliffs State Park
Chesapeake Beach Boardwalk
Cove Point Park
Dunkirk District Park
Flag Ponds Nature Park
Hallowing Point Park
Jefferson Patterson Park
Kings Landing Park
North Beach Boardwalk
Northern/Huntingtown High School tracks
Prince Frederick Blvd