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HealthLink y o u r c o n n e c t i o n t o h e a lt h y l i v i n g

| FALL 2 0 1 3

Biking 2.0, the Remix Today's gear, great local resources, health benefits

Breast Cancer: Survivors’ guide Pets: Can they boost your health? Holiday-Friendly: eats and volunteering

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About Brown & Toland We’ve been providing personalized care to Bay Area patients for more than 20 years.

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of acclaimed primary

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through Brown & Toland Physicians. It’s all part of our

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you can count on.

Thank Fido for Your Health? Owning a pet—especially a dog—may be associated with lower blood pressure and cholesterol levels and can have a positive effect on the body’s reactions to stress, according to a recent American Heart Association scientific statement, which reviewed previous studies on the influence of pets. In one study of 5,200 Japanese adults, for example, dog owners were 54 percent more likely to get the recommended amount of physical activity and engaged in significantly more walking and physical activity than those who didn’t own dogs. Several factors may be at play in such heart-healthy relationships, says the AHA, including the possibility that healthier people are more likely to be pet owners or that dog owners exercise more. Pets’ social support of their owners may also help owners adopt healthy behaviors. Need Healthy Heart Exercise? Need exercise? Check our fitness and walking program listings on page 13.

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HOW TO

Find Out More Get more help being sweets-savvy and nutrition-conscious at Keeping Weight Off During the Holidays, Nov. 13, 5–6:30 p.m., 2333 Buchanan St., San Francisco. For registration info, see listing on page 12.

Be Savvy About Sweets A dietitian dishes on sugar, high-fructose corn syrup and other naturally sweet stuff The upcoming holidays may be cranking up your sweet tooth, but

ally is slightly processed sugar cane juice flavored with molasses.

make sure you think before you bite—even if natural sweeten-

“Natural sweeteners are all metabolized by the body in much the

ers are used, advises registered dietitian Eric Hernandez of the

same way,” says Hernandez. “The problem comes when too much

Community Health Resource Center in San Francisco.

is consumed. Then the liver can’t handle it, and all the unhealthy

What are the health hazards of natural sweeteners? According to conventional wisdom, Hernandez says, risks of natural sweet-

effects, including too much fat and overweight, result.” FYI: The same goes for high-fructose corn syrup, which is found

eners boil down to an additional 4 calories per gram (about 16

in everything from kids’ beverages to bread. But many—though not

calories per teaspoon of sugar)—which can result in unwanted

all—experts say this particular natural sweetener has been getting

weight gain, tooth decay and an extra burden on the liver, such that

an extra bad rap, Hernandez explains. “The American Medical

the body ends up turning excess fructose into fat (triglycerides).

Association says it doesn’t contribute more to obesity than any

Other experts take a far tougher stance, says Hernandez, including UCSF pediatric endocrinologist Robert Lustig, M.D., author of Fat Chance, who blames sugar for Americans’ excess

other caloric sweetener. Once in the bloodstream, white sugar and high-fructose corn syrup are indistinguishable.” No matter the source, the American Heart Association advises

weight and the myriad diseases that go with it. “Sugar is a toxin,”

daily limits of added sugar—just 6 teaspoons for most women and

Dr. Lustig writes. “Pure and simple.”

9 teaspoons for most men. Hernandez also urges moderation. “If

Natural sweeteners include white sugar (50 percent glucose

your sweet tooth can be satisfied with fruits, it’s probably advanta-

and 50 percent fructose), molasses, maple syrup, honey, agave

geous. But if it’s going to lead you to consuming too much sweet

nectar—even “raw sugar” in those little brown packets, which actu-

stuff and too many calories, it’s definitely detrimental.”

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insider’s Guide

Not just child’s play, hula hooping is a workout worth considering— according to researchers and hoopers

Hoopmania Ready to get your hoop on? Here are some possibilities: • Hooping.org • Cherry Hoops (San Francisco), www.cherryhoops.com • Hoop the Flow (San Francisco and Oakland), www.hooptheflow.com

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• Hoop Jam Meetup group (Berkeley), www.meetup.com/Berkeley-Hoop-Jam • Hula Hoop Fitness Meetup group (San Jose), www.meetup.com/HULA-HOOP-FITNESS • Bay Area Hoopers, www.bayareahoopers.org


Anyone who thinks that exercise has to be drudgery hasn’t tried hula hooping. When a brightly colored hoop is swiveling around your hips to the rhythms of upbeat music, it’s easy to forget that you’re doing something that’s good for your body. A recent study sponsored by the American Council on Exercise found that participants burned about 210 calories per 30-minute session of hooping. In fact, hooping provides the same results—in terms of both calories burned and cardiovascular benefits—as boot-camp classes, step aerobics and cardio kickboxing. We talked to Nicole Wong, founder of Cherry Hoops in San Francisco, which offers a variety of classes, to find out what all the hoopla is about.

How did you get involved in hooping?

parts of the body to hoop on. We might do arm

I used to be one of these people who would join

hooping, and I’ve done some seated hooping

gyms and end up doing it for a few weeks, then

with some participants.

tapering off. A friend showed me www.hooping. org and I found that hooping was such a fun

If someone wants to get started, what kind

activity that it kept me going back. My classes

of hoop should they choose?

go for one-hour sessions, but the time flies. At

For people starting out and for people who

the end, people are usually disappointed that

have mobility challenges, we use larger,

it’s the last song.

heavier hoops, which are easier to maintain around the core.

Besides being a great cardio workout, does hooping have any other health

You’re involved with Bay Area Hoopers.

benefits?

What do they do?

It’s also good for developing strength and

It’s a local community that hosts hoop jams.

flexibility and improving range of motion.

As part of that community, I host gatherings

Because we use the hoop on many different

where I bring a sound system and music and

parts of the body and incorporate it into a

hoops for people to borrow, and as adults and

dance, it gives people the opportunity to get a

as children, we go out and practice hooping

full-body workout.

together. Having that community is one of the things that keeps many people coming back

Can anybody do it? We have people of all different ages and

for more. There are some activities that may seem

shapes and sizes, and everybody seems

intimidating or out of reach. But with hula

to be having a great time. People who are

hooping, it doesn’t matter if you’re “good” at

just beginning might start out with hooping

it. You can’t pick up a hoop without smil-

around the waist, and as you continue on

ing. Whether the hoop is clattering on the

your hooping journey, there’s always more

ground or you’re tossing it in the air, there’s

to learn. With the very youngest of hoopers,

something childlike about the experience

I’ll often modify the activities so that they’re

that I think makes people safe in trying it out.

more accessible for them. For hoopers who

There’s something that’s enjoyable about the

have mobility challenges, there are different

experience of being in a circle.

Fall 2013

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Did You Know? Breast cancer survivors are the largest group among U.S. cancer survivors—22 percent of the total 11.7 million. Source: www.cancer.gov

A New Outlook on Life For this country’s 2.9 million breast cancer survivors, the end of treatment can bring new hope—and new challenges From a big-picture view, the good news

“That ‘what if’ feeling will always be there,”

keeps getting better for U.S. breast cancer

adds Allison Bunch, a nurse practitioner at

survivors. According to the American

CPMC’s Breast Health Center. “Women try

Cancer Society, survival rates have been on

to find a balance in being vigilant about their

the upswing since about 1989—the likely

cancer status and not having it take over their

result, says the ACS, of increased aware-

whole psyche. Some women make this a turn-

ness, earlier detection and advances in

ing point in their lives—really trying to be a lot

treatment.

healthier, doing what they can to prevent ever

From an individual survivor’s perspective, life after treatment can give rise to new

having to go through it again.” Bunch and other medical experts advise

opportunities—but also to new anxieties

survivors to schedule regular follow-up exams

and adjustments. Here’s a look at a few of

with their surgeon and other members of

breast cancer survivors’ common concerns

their medical team. The appointments—plus

and experiences, culled from breast cancer

recommended mammograms—are an

experts and resources of national cancer

opportunity to find any signs of recurrence,

organizations.

assess healing and any problems resulting from therapy, and learn about advances in

Will my cancer come back?

treatment and research. The ACS puts it this

“Cancer is a sneaky disease, and fears of

way: “One of the greatest benefits cancer

recurrence are very strong among survivors,”

survivors can get from these follow-up visits is

says Carol Kronenwetter, Ph.D., who is a clini-

peace of mind.”

cal psychologist at the Breast Health Center at California Pacific Medical Center, a leader

Whose body is this, anyway?

of CPMC’s breast cancer support groups and

Dealing with changes in physical appear-

a breast cancer survivor herself.

ance—including permanent scars from

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update on breast cancer

surgery and removal of one or both breasts—is

What role can emotional support play?

another of the leading issues breast cancer

According to the ACS website, emotional

patients face, according to Kronenwetter,

support can be a powerful tool for both

Bunch and other experts. Observations

survivors and their families. Talking with

offered at www.komen.org, the website of

others who are in similar situation can help

Susan G. Komen for the Cure, speak to this

ease loneliness.

predicament: “While most women agree that

Support programs include individual

their breasts are only part of what defines

or group counseling and support groups—

them as a woman, they are still deeply affected

offered in person, by phone and online. The

by the loss of a breast. … Some women find

National Cancer Institute (www.cancer.gov)

these changes difficult, others find strength in

lists several, including:

their new image of themselves.” “Ultimately, a woman has to figure out how

• The American Cancer Society’s National

she sees herself,” adds Dr. Kronenwetter. “In

Cancer Information Center, www.cancer.

time, you become more comfortable with

org (find the ACS’ Cancer Survivors

your body. What it takes is a shift in your

Network at http://csn.cancer.org)

brain to say, ‘I see myself a little differently

• CancerCare, www.cancercare.org

now, and it’s OK.’ ”

• Cancer Hope Network, www.cancer

One of the least discussed subjects about life after breast cancer is sexuality—even though many women have difficulties with

hopenetwork.org • Cancer Support Community, www.cancersupportcommunity.org

intimacy and sex after their diagnosis, according to the research foundation of breast

Dr. Kronenwetter facilitates face-to-face

cancer guru Susan Love, M.D. (www.dslrf.

support in individual counseling sessions and

org). The foundation’s advice: “Most women

at CPMC’s two support groups. Over the span

find sex hard to talk about—especially feelings

of her 26 years’ experience, she has witnessed

about losing their sexual attractiveness and

their benefit firsthand. “I give people a safe

their own libidos. You need to communicate

space to express their fears,” she says. “Equally

these feelings to your partner [to] help you

important,” she adds, “I encourage them to get

in your healing.” Once that’s done, say the

back in the game of life and enjoy it.”

Komen experts, partners can together explore new expressions of intimacy.

Survivors: At Your Service For info about Brown & Toland-affiliated breast cancer support groups, classes and programs, check our calendar listings beginning on page 12.

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What Gear Do You Need?

Biking 2. 8

Kristin Smith from the San Francisco Bicycle Coalition helps separate the necessities from the luxuries. Required • Helmet: It’s not mandated by law for people over age 18, but a helmet can be a lifesaver. As a general rule, there should be about two fingers’ width of space between your eyebrows and the tip of the helmet. • Lights/reflectors: These actually are required by law: Get a red light for the back, a white light for the front and reflectors for the side of your bike. • Lock: A must, especially in urban areas. Smith recommends buying the highest-quality U-lock available, along with a cable or locking skewers to snake around the tires. Recommended • Bike rack or basket: Takes the extra load off your back—great for commuters. • Fenders: Add pounds but protect you from tire up-splash during rainy weather. • Tool kit: In the city, where bike shops are prevalent, this isn’t as important. But for longer rides, it’s smart to carry a basic kit that includes a small multi-tool, tire lever, patch, mini pump and spare inner tube. For more resources for beginning bicyclists, go to www.sfbike.org/getrolling.

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FUn and Fitness

Easy tips and useful resources to get you back on two wheels If it’s been awhile since you’ve ridden a bike, there’s good reason to get back onboard. The health benefits of bicycling are well documented. A recent study by the American Journal of Public Health found that biking 24 minutes a day on average reduces the risk of cardiovascular disease and diabetes by 14 percent. Aerobic exercise such as cycling has been linked to everything from lower levels of depression to higher levels of self-esteem. And if you’re worried about the health dangers associated with biking, don’t be. A recent study of Barcelona’s bike-sharing program found that the health benefits outweighed the risks (such as traffic accidents and air pollution) by a ratio of 77-to-1. So no more excuses. Time to start riding. Fall 2013

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fun and fitness

Choosing a Bike Advice from Devin Ross of Berkeley’s Missing Link Bicycle Cooperative New or Used? It’s the age-old question: save a little money by going with used or buy peace of mind (and a manufacturer’s warranty) by purchasing new? Ross says it’s definitely possible to get a good deal on used bikes, especially the more basic commuter versions. Just do your research. Look for name brands, and avoid the cheaper department store models that often have lower-end parts and are poorly assembled. And even if you do decide to go for a used bicycle, Ross recommends bringing it to a bike shop for a tuneup to make sure it’s street safe.

Resources for You Bicycle Coalitions

Size to Fit Any decent bicycle shop can help you match a bike to your specific body. But a good rule of thumb, especially for older models, is that you should be able to straddle the bike, with your feet on the ground, and have at least an inch or two between yourself and the frame.

Local bicycling coalitions are a great source of information on everything from safety tips to upcoming bike-related events to downloadable bike maps. • Bay Area Bicycle Coalition: www.bayareabikes.org • East Bay Bicycle Coalition: www.ebbc.org • Marin County Bicycle Coalition: www.marinbike.org

Type of Bike

• San Francisco Bicycle Coalition: www.sfbike.org

For light recreational and commuter riding, a basic city or

• Silicon Valley Bicycle Coalition (serving San Mateo and

commuter model should do the trick. These have a more comfortable upright design with flat handlebars and are built sturdier to support extra weight and the rigors of urban riding. They’re also the least expensive. And if you do eventually become interested in longer rides or challenging off-roading, you can always upgrade to a more expensive road or mountain bike.

Santa Clara counties): www.bikesiliconvalley.org

Cycling Clubs Individual clubs bring bicyclists of all skill levels together socially through organized events and rides. Some provide cycling skills and fitness clinics. For a list of Bay Area cycling clubs, go to www.bayareabikes.org/resources.

Maps

For more information on

The “bicycle” section of the Bay Area transit information web-

the Missing Link, including

site www.511.org offers a list of where to purchase and download

free bike classes, go to

both regional and local bike maps. Its new BikeMapper tool is an

www.missinglink.org.

online trip planning map that taps into data such as elevation change and bicycle lanes, allowing riders to plan the most bikefriendly routes. Try it out at www.bicycling.511.org.

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Check it out

Holiday Helping­—Sign Up Early! People who volunteer regularly enjoy better health, studies say also needed earlier to help set up. Details? Help build a holiday Wonderland or volunteer during the two-weekend event— games, toy giveaways, Santa visits and more. More info? 925.228.0200; www.foster adream.org/volunteer San Francisco Food Bank and Marin Food Bank Where? 900 Pennsylvania Ave., San Francisco; 75 Digital Drive, Novato San Francisco Turkey Trail Trot

butions, prepare and deliver holiday meals,

Where? Polo Fields, Golden Gate Park

and more.

When? Nov. 28, 8 a.m.

More info? www.salvationarmysf.org. Contact

Details? Participate in this annual

Jaime Smith: 415.503.2720;

Thanksgiving community run and walk ben-

volunteer@tsagoldenstate.org.

efiting Lowell High School Track & Field. More info? www.turkeytrailtrot.com. See also Marin Turkey Trot: www.marinturkey trot.com; volunteer opportunities available.

When? Year-round Details? Sort, pack and prepare donated food for distribution. More info? 415.282.1907 (SF); 415.883.1302, ext. 12 (Marin); www.sffood bank.org/volunteer-opportunities. Also see

Toys for Tots

Alameda County Community Food Bank,

Where? Warehouses in Alameda and San

Oakland, year-round, www.accfb.org/

Mateo counties

volunteering.

When? December or earlier, depending on

The Lake Merritt Institute

San Francisco SPCA

donations

Where? Macy’s, Union Square

Details? Sort toys for distribution to local

When? November and December

children.

Details? Collect donations and greet/direct

More info? Visit www.toysfortots.org/

public to the pop-up adoption center during

donate/toys.aspx and select Alameda County

Macy’s annual Holiday Windows display of

or San Mateo County. See also San Francisco

adoptable animals.

Firefighters Toy Program:

More info? 415.554.3008; www.sfspca.org

www.sffirefighterstoys.org.

The Salvation Army

Foster A Dream

More info? 510.238.2280, www.lakemerritt

Where? San Francisco

Where? Serves foster children in the Greater

institute.org.

When? November and December

Bay Area; the organization's

Details? Collect toy donations from the

warehouse is in Contra Costa County

Caltrain Holiday Train, ring a bell for contri-

When? Dec. 7–8, Dec. 14–15. Volunteers are

Where? 568 Bellevue Ave. (Sailboat Clubhouse), Lakeside Park, Oakland When? Tuesdays, 10:30 a.m.; Saturdays, 10 a.m., year-round Details? Remove trash from Lake Merritt on a cleanup day (or any day if you use one of four U-Clean-It boxes located around the lake). No registration required.

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calendar - fall 2013

Your Health A guide to health and wellness programs

As a Brown & Toland member, you have a doctor who listens to your needs, respects your choices and provides you with the highest-quality care you can find. You also have access to some of the finest community health resources in San Francisco. Some of these classes are free, and others require a nominal fee or donation. Call the listed telephone numbers for more information. COMMUNITY HEALTH EVENTS Shoulder and Backache Prevention Learn all about how to keep your spine healthy and painfree. In addition to explaining how the back works, we’ll go over body mechanics for safe bending, lifting and carrying as well as demonstrate exercises that can help prevent pain in the spine and extremities. Organized by the Community Health Resource Center. Thursday, Nov. 7, 3–4:30 p.m. California Pacific Medical Center (CPMC), Davies Campus, 45 Castro St., Auditorium B $10 suggested donation. To preregister, call 415.923.3155 or email cpmcchrc@sutterhealth.org.

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Preventing Hand and Wrist Injuries Daily use of computers can cause work-related repetitive stress injuries. We will discuss methods for preventing these injuries, treatments for existing injuries and surgery options. Organized by the Community Health Resource Center. Wednesday, Nov. 20, 5:30–7 p.m. CPMC Pacific Campus, 2333 Buchanan St., Enright Room $10 suggested donation. To preregister, call 415.923.3155 or email cpmcchrc@sutterhealth.org. Your Kidneys and You If you have high blood pressure or diabetes, or have a family member who does, then you are at risk for kidney disease. Attend this lecture to learn

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about your kidneys and how to protect them. Organized by the Community Health Resource Center. Wednesday, Dec. 11, 5–6:30 p.m. CPMC Pacific Campus, 2333 Buchanan St., Level A Conference Room $10 suggested donation. To preregister, call 415.923.3155 or email cpmcchrc@sutterhealth.org. Managing High Blood Pressure High blood pressure is often called a “silent disease.” Learn about the signs and symptoms, causes and risk factors of hypertension. This class will also cover nutrition and lifestyle choices that can help you manage high blood pressure. Organized by the Community Health Resource Center. Friday, Dec. 13, noon–1:30 p.m. CPMC Pacific Campus, 2333 Buchanan St., Level A Conference Room $10 suggested donation. To preregister, call 415.923.3155 or email cpmcchrc@sutterhealth.org.

NUTRITION AND WEIGHT MANAGEMENT Keeping Weight Off During the Holidays Holiday eating doesn’t have to expand your waistline or set back your weight management goals. Learn ways to enjoy healthy meals while staying true to traditions this holiday season. Organized by the Community Health Resource Center. Wednesday, Nov. 13, 5–6:30 p.m. CPMC Pacific Campus, 2333 Buchanan St., Level A Conference Room To preregister, call 415.923.3155 or email cpmcchrc@sutterhealth.org. AGING WELL Managing Pain for Seniors This lecture will review types of pain and introduce pain management recommendations, along with goal setting and resources. Organized by the Community Health Resource Center. Thursday, Nov. 14, 3–4:30 p.m. CPMC Pacific Campus, 2333 Buchanan St., Level A Conference Room $10 suggested donation. For location, or to preregister, call 415.923.3155 or email cpmcchrc@sutterhealth.org.

LIVING WITH CANCER Ovarian and Reproductive Cancer Recovery Program (FREE) The Ovarian and Reproductive Cancer Recovery Program offers compassionate care and physical, emotional and spiritual healing to women undergoing treatment for uterine, ovarian, cervical, vaginal, vulvar and peritoneal cancers. CPMC, Women’s Health Resource Center, 3698 California St., Lobby Level Call 415.600.0500 or visit www.cpmc.org/whrc. Look Good … Feel Better (FREE) Join a group of women who are facing the challenges of a cancer diagnosis and receive free cosmetics and lessons on how to compensate for thinning eyelashes and/or eyebrows, a free wig and tips on hair styling, free scarves, and scarf/turban tips. Breast forms/bras are also available for the uninsured. Offered in collaboration with the American Cancer Society. Please register two days prior. Nov. 21, 1–4 p.m. CPMC, Women’s Health Resource Center, 3698 California St., Lobby Level Call 415.600.0500 or visit www.cpmc.org/whrc.


FITNESS AND EXERCISE Arthritis Exercise Program Join the Arthritis Foundation’s low-impact physical activity program proven to reduce pain and stiffness. Classes may be undertaken while seated or standing; includes gentle exercises that are suitable for all levels of fitness and mobility. Classes will begin in late November and run throughout 2014. CPMC, Women’s Health Resource Center, 3698 California St., Lobby Level For dates, times and cost, call 415.600.0500 or visit www.cpmc.org/whrc. Gentle Yoga for Seniors (FREE) This is the perfect class for seniors and those who are new to yoga. Thursdays, 11 a.m.–12:30 p.m. St. Mary’s Medical Center Hall, 2255 Hayes St. Call 415.750.5800. Gentle Yoga for Women This series teaches a gentle yoga practice to support overall wellness and healing. The class is intended for beginners and those with chronic health conditions, such as cancer, diabetes and arthritis. Each sequence includes basic principles of movement, alignment and breathing awareness. Tuesday afternoons CPMC, Women’s Health Resource Center, 3698 California St., Lobby Level Cost: $60 per six-week session For dates and additional information, call 415.600.0500 or visit www.cpmc.org/whrc.

Gentle Yoga for Gynecological and Breast Cancer Survivors Learn a gentle yoga practice to support overall wellness and the healing process. Each sequence includes basic principles of movement, alignment and breathing awareness. Tuesday afternoons CPMC, Women’s Health Resource Center, 3698 California St., Lobby Level Cost: $45 for a six-week session. Please register two days prior. For dates, or to register, call 415.600.0500 or visit www.cpmc.org/whrc. Healthy Heart Exercise Supervised program for people with high blood pressure, high cholesterol or diabetes, and those who are obese or sedentary. Mondays and Wednesdays, 1–5:45 p.m. or Fridays, 1–4:45 p.m. Seton Medical Center, 1900 Sullivan Ave., Daly City Cost: $8 per session Call 650.991.6750. Mall Walkers (FREE) Join the St. Mary’s Medical Center indoor mall-walker program at Stonestown Mall. Meets in center court every Thursday, 9 a.m. Stonestown Mall, 3251 20th Ave. Call 415.564.8848 or 415.750.5800. Move to Improve (FREE) People who have or are at risk for diabetes can attend this easy movement group class. Requires a prescription and release from your doctor. Thursdays, 11 a.m.–noon Call for location. For info and to obtain a physician release form, call the St. Luke’s Diabetes Center at 415.641.6826 or email hallene@sutterhealth.org.

WalkAbout/TalkAbout (FREE) WalkAbout is Seton Medical Center’s twice-weekly walking and fitness program for seniors at the Serramonte Shopping Center. Wednesdays and Fridays, 8:15–9:30 a.m. TalkAbout is a monthly health education program. First Friday of the month, 9:30–10 a.m. Call 650.991.5984. PREGNANCY AND PARENTING CPMC Newborn Connections A great resource for expectant parents: Whether you are contemplating having a baby or have recently given birth, Newborn Connections offers the support and education you need through pregnancy and early parenthood. Part of CPMC’s Women & Children’s Center, Newborn Connections provides ongoing prenatal classes, support groups, breastfeeding and baby supplies, and lactation services. CPMC, Women’s Health Resource Center, 3698 California St. To register or for more information, visit www.cpmc. org/newbornconnections, call 415.600.2229, or email cpmcnewborn@sutter health.org. Seton Medical Center Seton offers classes for expectant parents. The Childbirth Education Series is a comprehensive six-week series that covers vital topics such as preparation for labor and delivery, newborn care and breastfeeding techniques. The hospital also offers a four-week course on preparing for labor and delivery, a one-session class on baby care basics and a one-session class on breast-

Healthy Aging and Medicare: What You Need to Know Learn all about the effects of aging—and what you can do about it—from Maria Samsonov, M.D., MPH. Following her presentation, John Fisher of Brown & Toland Physicians will talk about Medicare options for 2014. • Thursday, Nov. 7, 2–3:30 p.m. and 6–7:30 p.m. • Jewish Community Center of San Francisco, 3200 California St. • Please RSVP: Call 866.488.7088 to reserve your space.

feeding. The Infant CPR and Child Safety class instructs parents and caregivers on how to perform lifesaving skills on their children. Seton Medical Center, 1900 Sullivan Ave., Daly City For cost, dates and times, call 650.991.6345. St. Luke’s Women’s Center St. Luke’s offers resources and classes for expectant parents and new mothers. The Childbirth Preparation Class is a one-day Saturday course that covers physical changes during pregnancy and labor, relaxation techniques, breathing techniques based on the Lamaze method, cesarean

birth and anesthesia during childbirth. The Women’s Center also offers free prenatal and postpartum yoga classes. CPMC, St. Luke’s Campus Women’s Center, 1580 Valencia St., 5th Floor, Suite 508 For information on classes and hospital tours (in English and Spanish), call 415.641.6911. DIABETES CPMC Center for Diabetes Services (FREE for Brown & Toland members) CPMC’s Center for Diabetes Services offers a comprehensive diabetes management and education program for adults. Our nurse educators,

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calendar - fall 2013

clinical dietitians and clinical social worker are Certified Diabetes Educators. We offer individually tailored and group education sessions for type 1 and type 2 diabetes selfmanagement, including blood sugar (glucose) monitoring, nutrition counseling and meal planning, medication management, insulin adjustment and lifestyle change. Diabetes adult education programs include Diabetes BASICS (type 2), Intensive Management and Advanced Carbohydrate Counting (type 1), Continuous Glucose Monitoring, Adult Diabetes Clinic (endocrinology) and a Prediabetes course. 3801 Sacramento St., 7th Floor For dates and times, visit www.cpmc.org/services/dia betes or call 415.600.0506. Physician referral required. Seton Medical Center’s Living Healthy With Diabetes These classes provide comprehensive diabetes selfmanagement training. Evening and morning classes available. Call 650.991.6607. St. Luke’s Diabetes Center If you have diabetes, St. Luke’s Diabetes Center works together with you and your physician to help keep your diabetes under control for a lifetime. We provide state-of-the-art training and care so you can maintain your best health and avoid complications. The center offers complete adult and child outpatient services, including screening, individual care instructions, diet and meal planning, and resources for supplies and services. CPMC, St. Luke’s Campus, 3555 Cesar Chavez St., Room 230 Call 415.641.6826 or email recinos@sutterhealth.org.

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St. Mary’s Diabetes Group Classes (FREE) This eight-week series covers all aspects of taking care of your diabetes, including how to measure blood sugar, what foods to eat, and how to maintain weight and healthy cholesterol levels. You don’t need to start with Week 1—you are welcome to start with any of the classes. Guests are welcome too. No registration is required. Mondays, 4–5 p.m. St. Mary’s Medical Center, 450 Stanyan St. Call 415.750.5513. SUPPORT GROUPS Younger Onset Alzheimer’s Support Group (FREE) Younger onset Alzheimer’s affects people younger than age 65. Many people with early onset are in their 40s and 50s. Patients, families and caregivers seeking advice, friendship, education or other support are welcome to join this support group. The group is made possible by the philanthropic funds of Living Well at Home in San Francisco. Refreshments provided. Organized by the Community Health Resource Center. Fourth Wednesdays, 4–5:30 p.m. CPMC Pacific Campus, 2100 Webster St., Room 106 Note: December meeting will be held on Dec. 18. To preregister, call 415.923.3155 or email cpmcchrc@sutterhealth.org. St. Mary’s Breast Cancer Support Group (FREE) Give and get support from women who have had breast cancer in this facilitated support group. Friends and family are welcome too. For newly diagnosed patients: Tuesdays, 5–7 p.m.

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For breast cancer survivors or women living with breast cancer: Wednesdays, 5–7 p.m. St. Mary’s Medical Center, 450 Stanyan St., 6th Floor, Room 630 Call 415.750.5775. CPMC Breast Cancer Support Group (FREE) A breast cancer support group facilitated by a nurse and a psychologist. Open to women who are newly diagnosed, undergoing treatment or posttreatment. Mondays and Wednesdays, 5:30–7 p.m. CPMC, Women’s Health Resource Center, 3698 California St., Lobby Level Call 415.600.2717 for more information. Gynecological Cancer (FREE) Women with uterine, ovarian, cervical, vaginal, peritoneal and/or vulvar cancer have the opportunity to talk with and gain support from other women who share similar experiences. Facilitated by an advanced practice nurse. For dates, times and more information, call 415.600.0500. Stroke Survivors (FREE) This group is designed to aid the recovery of stroke survivors at any stage by providing a safe and supportive atmosphere in which individuals are able to share their experiences. Refreshments provided. Sponsor: Home Instead Senior Care San Francisco. First Thursdays, 1–2:30 p.m. CPMC, 2100 Webster St., Room 106 Call the Community Health Resource Center at 415.923.3155.

HEALTH EDUCATION AND SCREENING Blood Pressure Screening (FREE) St. Mary’s Medical Center offers free blood pressure screenings to all community members. Mondays, 12:15–1:15 p.m. No appointment necessary. St. Mary’s Medical Center, 2235 Hayes St., 5th Floor, Room F Call 415.750.5959. Cholesterol and Glucose Screening (FREE) Community health screenings offered at no cost. Made possible by the Lisa and Douglas Goldman Fund and the George H. Sandy Foundation. Organized by the Community Health Resource Center. Dropins welcome. Cholesterol screening, Nov. 22, 10 a.m.–noon Blood glucose, Dec. 20, 10 a.m.–noon Mission YMCA, 4080 Mission St., San Francisco

FOR A MORE COMPLETE LISTING OF HEALTH EDUCATION CLASSES AND EVENTS, VISIT THE FOLLOWING WEBSITES: Alta Bates Summit Medical Center www.altabatessummit.org California Pacific Medical Center and CPMC St. Luke’s Campus www.cpmc.org Chinese Community Health Resource Center www.cchrchealth.org Saint Francis Memorial Hospital www.saintfrancismemorial.org Seton Medical Center www.setonmedicalcenter.org St. Mary’s Medical Center www.stmarysmedicalcenter.org

HealthLink © 2013 by Brown & Toland Physicians

HealthLink editors: Richard Angeloni Executive Editor Shirley Dang Senior Editor 415.972.4174 sdang@btmg.com

HealthLink is published by Brown & Toland Physicians as a community service and is not intended for the purpose of diagnosing or prescribing. Produced by DCP


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Toasted Quinoa Pilaf Great for family gatherings and entertaining Add something a little different to your next family spread or dinner party: a side dish of toasted quinoa. This whole grain has substantial amounts of protein, fiber and iron. In fact, as grains go, it’s among the healthiest, and toasting it makes it especially delicious. If you want the flavor of home-roasted red peppers in your dish, simply bake whole peppers at 450 degrees for 30 minutes, and place in a covered bowl. When the peppers are cool, their skins will slip right off, and you can seed and chop them.

Ingredients

Preparation

• 2 tablespoons finely chopped shallots or onion

1. In a large saucepan, cook shallots and garlic in hot oil

• 6 cloves garlic, minced (1 tablespoon minced)

over medium heat until tender. Carefully stir in quinoa

• 1 tablespoon extra-virgin olive oil

or barley. Cook and stir about 5 minutes or until quinoa

• 2 cups quinoa or barley, rinsed and well drained

or barley is golden brown. Carefully stir in broth, thyme

• 3 cups reduced-sodium chicken broth

and bay leaf. Bring to boiling; reduce heat. Cover and

• 1 ½ teaspoons chopped fresh thyme or ½ teaspoon dried

simmer about 20 minutes or until quinoa is tender and

thyme, crushed

fluffy (cook barley about 10 minutes or until tender and

• 1 bay leaf

liquid is absorbed).

• 1 cup bottled roasted red bell peppers, diced • Kosher salt

2. Discard bay leaf. Gently stir in roasted peppers. Season to taste with kosher salt and black pepper.

• Freshly ground black pepper

Number of servings: 10 or more Each serving provides: Calories: 125

Polyunsaturated fat: 1.2 g

Carbohydrates: 21 g

Fat: 3 g

Monounsaturated fat: 1.5 g

Protein: 5 g

Saturated fat: 0.4 g

Sodium: 169 mg

Fiber: 2 g

Iron: 1.8 mg

Source: www.healthyeating.org

Fall 2013

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Brown & Toland Physicians Health Link Fall 2013 West Bay Edition