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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

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Happy Trails From Biking to hiking to hitting the beach, explore healthy outings for all ages

• Fatigue: do you have it? • Add Spice to your life • bringing food and friendship To seniors

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LINKUPS

About Brown & Toland We’ve been providing personalized care to Bay Area patients for

What You Should Know About Shingles Your chances of developing shingles increase as you get older, but a vaccine can significantly reduce your risk

more than 20 years. With a wide network

Here’s the back story on shingles: After a person has chickenpox, the virus that causes it doesn’t go away.

of acclaimed primary

Instead, it lies dormant in the nerve tissue around your spinal cord and brain until it starts up again—often

care physicians and

decades later—and causes shingles.

specialists practicing where you live and work, we’re local care you can count on.

Shingles results in a painful rash that most commonly appears on the torso or one side of the face, and can last up to a month. Another common symptom: post-herpetic neuralgia (PHN), which is a severe pain felt in the rash area that can last for months or even years after the rash has cleared up. As you get older, your risk of shingles and PHN increases. The Centers for Disease Control and Prevention recommends that everyone 60 years of age and older get vaccinated at least once every five years, even if you don’t remember contracting chickenpox. For more information about the shingles vaccine, visit cdc.gov/vaccines/vpd-vac/shingles.

Why Eating Out Can Pack on Pounds U.S. restaurants routinely serve too much, study shows Sit-down, takeout, drive-thru—no matter what kind of restaurant you like to frequent, it’s likely you’re eating too much when you go out, researchers say. More than 90% of U.S. restaurants serve portions that exceed the recommended calorie limit for a single meal, according to a study of 364 local and chain restaurants in San Francisco, Boston and Little Rock, Arkansas. A typical restaurant meal averaged about 1,200 calories, the study found, while some foods—American, Chinese and Italian—were closer to 1,500. That’s more than double the 570 calories recommended for the average woman to consume at dinner or lunch, researchers said. FYI: The number of recommended calories per day depends on many factors, including sex, age, height, weight and level of physical activity. You can cut down on restaurant calories by sharing meals or ordering sides instead of entrees, or skipping the big portions entirely and cooking healthfully at home. Source: Journal of the American Academy of Nutrition and Dietetics

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HOW TO

Maximize Your Annual Wellness Visit Medicare patients, get help planning ways to stay healthy and prevent illness at this free appointment Have you had Medicare Part B (medical insurance) for longer than

If your doctor needs to evaluate and treat a medical problem

12 months? If so, you are eligible for an Annual Wellness Visit—and

during one of your Annual Wellness Visits, he or she will need to

it’s free.

charge for this separately. The cost of tests, including clinical

This yearly appointment is not a head-to-toe physical but instead is an opportunity for you and your healthcare provider

laboratory tests, will be applied to your deductible or copay. An annual physical is much more extensive than an Annual

to develop or update a personalized plan that helps you prevent

Wellness Visit. Beyond recording a medical history, an annual

illness and stay healthy, based on your current health and risk

physical may also include a check of vital signs and examinations

factors.

of the head and neck, lungs, abdomen, and extremities, as well as

As part of this proactive visit, you’ll be asked to fill out a questionnaire (health-risk assessment) that looks at your health

a neurological exam and a dermatological exam. Sources: medicare.gov, medicareinteractive.org, my.clevelandclinic.

status, including urgent health needs and risks for injury. Other aspects of the Annual Wellness Visit include: ✓ A review of your medical and family history ✓ Creation or updating of a list of your current providers and medications ✓R  outine measurements, such as height, weight, body mass index and blood pressure ✓ Personalized health advice ✓ A list of treatment options and risk factors tailored to you ✓ A checklist/schedule for appropriate preventive services,

TO FIND A DOCTOR AND GET MORE INFO To find a Brown & Toland doctor, go to brownandtoland.com/doctor. For information on your Medicare options, go to brownandtoland.com/ medicare-options-0.

including immunizations Fall 2016

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Below: Meals on Wheels clients Qing and Zhong live in an SRO in the Tenderloin neighborhood. The couple receives meals daily.

Above: A volunteer team from Pinterest delivers fresh groceries to clients throughout the city.

Special Deliveries Volunteers at Meals on Wheels of San Francisco (MOWSF) go the extra mile to make sure 3,000 local seniors are healthy, safe and supported in their homes Did you know that people who volunteer—in particular, seniors and those who give back consistently—tend to live longer and have lower rates of depression and greater functionality than those who don’t? In this Q&A with Danie Belfield, director of volunteers at MOWSF, learn about a variety of ways you can get involved as a volunteer (no car required)—and the meaningful relationships that develop around assisting homebound seniors. How does MOWSF support local seniors?

Who are the homebound seniors MOWSF

from blankets to heaters to fans to micro-

We are reaching more than 3,000 seniors in

serves and what are some challenges

waves and refrigerators. We have a team

San Francisco with our meal delivery service.

they face?

of volunteers that delivers these items and

All of them receive social services from

To qualify, you have to be over the age of 60

provides support with any handy, fix-it needs

our team of social workers. Our registered

and you have to be homebound. When we say

or help with the computer.

dietitians thoroughly assess their dietary

homebound, we mean they can’t consistently

needs. Our kitchen is making more culturally

obtain or prepare their own food. They’re

Round program. I was really pleased to see how

diverse foods to appeal to all of our different

facing the challenges of housing here in

many Brown & Toland employees signed up for

demographics that we serve in San Francisco.

San Francisco, money issues and taking care

the program as regular, committed volunteers.

Volunteers provide some of our most essen-

of themselves at home.

It’s hard for seniors to reach out for this kind of

tial services. We’re really focused on making sure people are safe in their homes. 4

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We also have a Spring Cleaning All Year

We have a Client Needs fund for items that

help, so we found a way to help them feel better

improve our seniors’ quality of life—anything

about their home. Another challenge is wanting


insider’s Guide

to get out and get some sunshine but not feel-

It’s not just our individual volunteer

ing safe walking on their own. We have a lot of

programs that affect the lives of our seniors.

relationships that have been built on volunteers

We ran a great event recently with a com-

and seniors walking together.

munity group that delivered disaster kits. When you send volunteers out to do tasks like

Other Ways to Help Local Seniors Learn about volunteer activities benefiting seniors in your area:

In what areas do you have the strongest

these, they have the time to sit down and chat

need for volunteers?

with them. They kind of brighten their day.

CITY OF SAN FRANCISCO

We run a home-delivered groceries program

We really want to alleviate isolation and keep

SF Connected (computer tutoring for

in conjunction with the SF-Marin Food Bank.

people safe at their own home.

seniors): 415.355.3555

have the ability to handle some cooking on

Research shows volunteering offers health

CITY OF OAKLAND

their own. This is our most grass-roots pro-

benefits. What else do you think volunteers

Senior Companion and Foster

gram. We have grown a great group of people

gain from working on behalf of MOWSF?

Grandparent programs (volunteers

who get up nice and early every Wednesday

The key idea here is the human connection

must be 55-plus): 510.238.2987

morning from 7 to 9 a.m. to pack groceries at

between the volunteer and the senior. We just

Senior Centers:

our facilities in the Bayview.

had a volunteer, Richard, pass away. I was so

Downtown Oakland: 510.238.3284

inspired by him and the way he talked about

East Oakland: 510.615.5731

How can volunteers connect with seniors

his experience with Meals on Wheels. This

West Oakland: 510.238.7017

one on one?

always was a gift to him. I hear that from all of

North Oakland: 510.597.5085

The Good Neighbor Program matches

our volunteers. That makes them want to keep

volunteers and seniors in or near the same

coming back, especially the ones that are con-

CITY OF BERKELEY

neighborhood. When seniors want to maintain

nected on this level of consistent support.

North and South Berkeley Senior

In this program, we serve 250 individuals who

their independence, it makes it a lot easier for

Centers, Meals on Wheels and Mercy

them to accept help if it’s a neighborly task like

To learn more about volunteer opportunities,

Brown Bag Program: 510.981.5200;

taking out the garbage every Wednesday and

contact Danie Belfield via email, dbelfield@

seniors@cityofberkeley.info

putting it back on Thursday. Of course, they’re

mowsf.org, or phone, 415.343.1311, or visit

going to sit and chat and hopefully build a

mowsf.org/volunteer.

friendship, which often happens.

CITY OF SAN MATEO Activities include serving lunch, shopping for and delivering groceries, and computer coaching: 650.522.7277; volunteersource@cityofsanmateo.org CITY OF SAN RAFAEL Computer Tutors and Library Outreach Volunteer: 415.485.3071

Right: MOWSF food preparer Richard starts the day early, packing up meals for more than 3,000 seniors.

CITY OF NOVATO Margaret Todd Senior Center: 415.899.8900; volunteer@novato.org

Fall 2016

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Understanding Fatigue Should you be concerned about your lack of energy? Everyone experiences bouts of exhaustion,

condition, including diabetes, heart disease

whether it’s feeling worn out after a long day

or anemia, or it can be a side effect of certain

of work or emotionally drained from a stress-

medications and treatments. Chemotherapy

ful life event. But what if you feel tired and

for cancer is physically and emotionally taxing

run-down for no apparent reason, or the feel-

and often leads to fatigue. It’s also common

ing doesn’t go away after a good night’s rest?

among people who suffer from psychological

In these cases, fatigue may be to blame.

issues like anxiety, depression and grief.

Experts at the Mayo Clinic describe fatigue

For others, fatigue may simply be the result

as “unrelenting exhaustion … a nearly constant

of lifestyle choices—unhealthy eating, not get-

state of weariness that develops over time and

ting enough exercise and drinking alcohol can

reduces your energy, motivation and concen-

all lead to fatigue. According to experts at the

tration.” Fatigue makes it hard to do everyday

Cleveland Clinic, energy can also be sapped by

tasks, and while it may not pose an immediate

a diet that’s high in saturated fats, trans fats,

danger, it can have serious consequences.

processed foods and added sugars. Other con-

Sufferers may be more accident-prone on the

tributors to fatigue include shortages of dietary

job or while driving, and long periods of low

nutrients and vitamins—such as vitamin D,

energy and motivation can put strain on rela-

magnesium and iodine.

tionships with friends, family and co-workers.

What to Do When Fatigue Impacts Your Life Causes of Fatigue

First, look for symptoms of an underlying

The underlying causes of fatigue are as varied

medical or psychological condition. For

as the people who experience it. For some, it

persistent fatigue that has lasted for more

may be a symptom of an underlying medical

than two weeks, it’s a good idea to consult

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update on fatigue

with your doctor to rule out any larger problems, experts say. The National Institutes of Health recom-

Equally important for boosting energy is regular exercise. It may seem counterintuitive that working out can give you more energy,

mends keeping a fatigue diary. By writing

but regular exercise pumps blood through

down what you do and eat throughout the

the body, delivering oxygen and nutrients

day, and noting when you start to feel run-

and helping your heart and lungs work better,

down, you may be able to pinpoint patterns

according to Mayo Clinic experts. Physical

that lead to feelings of fatigue. For most

activity may also leave you feeling happier

people, however, lifestyle changes such as

and more relaxed because it stimulates

diet, exercise and stress reduction can make

certain brain chemicals. Even a daily, brisk

the biggest difference.

30-minute walk around the block can help you see improvement.

Lifestyle Changes for Boosting Energy

And don’t forget to take steps for overall

Eating to beat fatigue means cutting out

wellness and stress reduction in other aspects

processed foods, sugary snacks and

of your life. This could mean asking for help

foods high in saturated fat. Instead, eat

at work if you get overwhelmed, or learn-

eight to 10 servings a day of fresh (or frozen)

ing to use stress reduction techniques like

fruits and vegetables alongside whole grains

meditation. It’s also important to get quality,

and lean proteins such as chicken, beans

restful sleep every night. Tips for improving

and fish. And try to avoid quick-energy

sleep include not smoking or drinking alcohol,

fixes like coffee or sodas. If you can’t quit

avoiding TV or other electronics before bed,

your morning pick-me-up, try limiting

and having a nightly routine or sleep schedule.

caffeinated drinks to one or two cups, and only in the mornings.

About Chronic Fatigue Syndrome Chronic fatigue syndrome (CFS) is an extreme form of fatigue lasting six months or more along with other symptoms, including headaches, swollen lymph nodes, muscle pain and short-term memory loss, according to the Centers for Disease Control and Prevention. CFS can be hard to diagnose or discern from other conditions that cause fatigue, and there’s no clear cause. There are many theories, according to Mayo Clinic experts, ranging from viral infections to psychological stress. Treatment for CFS often focuses on treating the individual symptoms—such as headaches or insomnia—while trying to reduce CFS overall through counseling, sleep training, diet and exercise.

Fall 2016

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➽ The San Francisco Bay Trail and its recreational experiences can boost your family’s health and well-being

Choose Your

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healthy outings

Adventure

largest beaches, stretching for 2.5 miles of rolling dunes and barbecue-equipped picnic areas. Visitors can rent windsurfing and kite-sailing equipment, take advantage of the adjacent bike trail, or visit nearby Crab Cove Visitor Center.

➽ Walking: SF’s Greatest Hits San Francisco’s Embarcadero Bay Trail spans two of the

The Bay Trail stands as an invaluable local resource, positively overflowing with outdoor recreation opportunities for hiking, biking, fishing, birding and more. But when you stop to consider the scope of the Bay Trail Project, it seems remarkable that it was undertaken at all. The plan to complete this public trail “is uniquely ambitious,” says Laura Thompson, Bay Trail project manager for the Association of Bay Area Governments, which has been spearheading the initiative since 1989. “Imagine a 500-mile continuous shoreline trail linking 47 cities through nine counties

city’s most iconic spots: AT&T Park and Fisherman’s Wharf. But you can easily spend a day (or two or three) strolling among the attractions sprinkled in between. Those include, to name just a few, Pier 39 with its barking, sunbathing sea lions; the culinary wonderland that is the Ferry Building; and the newly relocated and expanded Exploratorium, labeled by The New York Times as “the most important science museum to have opened since the mid-20th century.”

and crossing seven toll bridges that span the bay. This truly is a herculean effort, involving thousands of people over many decades, each playing a part

Ferry Building in San Francisco

in the larger goal.” What’s even more remarkable is how much all these folks and their efforts have already accomplished. It’s still a ways from being finished, but only about 150 miles of incomplete trail remain. ABAG hopes to link those stretches over the next two decades. Your option in the meantime? Get out and enjoy it, says Thompson. There’s something there for just about everyone.

B ot to m : c o u r t e s y o f t h e e a s t bay r eg i o n a l pa r k d i s t r i c t / m a r c c r u m p l e r

Here are a few of the options to explore:

➽ Biking: Wheels of Gold It’s the ride for people who don’t like to bike. Start at Fort Mason and wheel past some of the most picturesque portions of San Francisco, including the Marina

Crown Memorial State Beach

district, Crissy Field and the Presidio, before cruising across the famed Golden Gate Bridge and on to the scenic harbor town of Sausalito to grab a bite. The trip is slightly more than 7 miles, and the best part: You can take the ferry back to Pier 41, just a few minutes from your starting point.

➽ Beach: Sunny East Bay Oasis Common advice from Northern Californians when you tell them you’re hitting the beach: Bring a jacket and a wetsuit. That’s not (necessarily) the case at Crown Memorial State Beach, located on the sunny side of the bay in Alameda and home to some of the warmest, most protected waters in the region. It’s also one of the area’s Fall 2016

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healthy outings

➽ Urban: Brooklyn on the Bay San Francisco may always be first among cities in the Bay Area pecking order, but Oakland has quickly established itself as the hip younger sibling to the more storied metropolis across the water. Get a taste of this up-and-coming community’s effervescent energy at Jack London Square.

Don Edwards San Francisco Bay National Wildlife Refuge

The once-forgotten neighborhood is percolating with new restaurants, shops and outdoor seating areas from which

dotted with wildflowers in the spring. Or just relax and de-stress by taking in the

to enjoy the oft-sunny weather and scenic Oakland estuary

panoramic views of San Pablo Bay, Mount Tamalpais and the Marin shoreline.

(you can also rent a kayak, canoe or paddleboard to get out on the water). If you come on Sundays, be sure to peruse the healthy produce at the bustling farmers market.

➽ Water: Paddle Away Not interested in just looking at the water? McNears Beach, located in a sheltered cove along the San Rafael shoreline, offers one of the most accessible spots to actu-

➽ Fishing: Angling with a View

ally get out on the bay. A designated trailhead on the San Francisco Bay Area Water

Salmon, trout, striped bass, sturgeon, shark: They could

Trail, a network of launch and landing sites designed for human-powered crafts,

all be nibbling at the end of your line at the popular Point

McNears is a favorite starting point for kayakers and paddleboarders. There’s also a

Pinole Fishing Pier, where a 1,250-foot pier extends out

swimming pool, a snack bar, volleyball courts, fishing, tennis courts and picnic areas.

into some of the deeper waters of San Pablo Bay. Fish not biting? The 2,315 acres that make up Point Pinole Regional

➽ Remote: Northern Exposure

Shoreline boast more than 100 species of birds, as well as

If you’re looking to get away from it all, if only for a few hours, then the Tubbs Tolay

an extensive network of trails that wind through euca-

Trail is for you. Accessible only from eastbound Highway 37 in Sonoma near Sears

lyptus groves, coastal bluffs and beaches, and meadows

Point, this remote trail leads you to the very edge of the San Pablo Bay and the scenic sloughs and tidal marshes prevalent along its northern perimeter. Clocking in at more than 8 miles round trip, it’s a bit of a walk. But it’s a small price to pay for the feeling of experiencing the San Francisco Bay all on your own.

➽ Birding: Avian Amazing The nation’s first urban national wildlife refuge, Don Edwards San Francisco Bay National Wildlife Refuge is home to 15 distinct habitat types that serve as a 30,000acre oasis for millions of migratory birds. Catch an up-close glimpse of one of the 280 avian species spotted at this birder’s paradise along the 9-mile trail looping the Alviso Slough section of the preserve located along the far southern end of the bay. Put a name to that beaked face at the Environmental Education Center.

➽ Learning: Animal Kingdom River otters? Yes, please. These adorable marine mammals are just a small part of CuriOdyssey’s critter collection, which ranges from bobcats to banana slugs. The nationally renowned science center and museum located in Coyote Point Recreation Center in San Mateo showcases its menagerie with hands-on exhibits, daily educaMcNears Beach

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tion programs for kids, and natural habitats both inside and outside the building.


Check this out

Oaktown Spice Shop (oaktownspiceshop.com) 546 Grand Ave., Oakland 94610, 510.201.5400 This shop boasts a range of spices and some unique, hand-mixed blends that you simply won’t find at your average grocer, such as Better Than Everything Bagel Spice, Jamaican Curry Powder and Moroccan Style Fish Tagine. Check the store’s calendar for cooking

Spice It Up!

demonstrations and other events.

Bay Area locations make it easy to add herbs and spices to your diet

650.853.1785

Penzeys 771 Santa Cruz Ave., Menlo Park This well-organized shop carries individual herbs and spices as well as mixes such as curries, baking blends and seasonings for grilling. Have a foodie friend who deserves a treat?

Herbs and spices can certainly add a kick of flavor to your meals. But they can also boost your

Pick up one of the store’s themed gift boxes.

health, researchers say. A few examples: Turmeric can protect against numerous conditions including diabetes and inflammatory bowel syndrome, according to research done over the past

San Francisco Herb Co. (sfherb.com)

half-century, as reported by the National Institutes of Health. According to the NIH’s National

250 14th St., San Francisco

Center for Complementary and Integrative Health (NCCIH), studies have shown that horse

415.861.7174

chestnut seed extract can be as effective in treating chronic venous insufficiency as wearing

Buy quality herbs and spices at wholesale

compression stockings. The NCCIH also cites research showing that ginger can help relieve

prices, including hard-to-find items such as

nausea and vomiting during pregnancy.

grains of paradise and long pepper. While

Ready to shop for quality herbs and spices from around the world? The following Bay Area vendors have the thumbs-up from Yelp users, and a couple won recognition from Food & Wine

you’re there, peruse the custom spice and tea blends.

magazine. Spice Ace (spiceace.com) Bombay Spice House

Local Spicery (localspicery.com)

1821 Steiner St., San Francisco

1036 University Ave., Berkeley

80 Main St., Tiburon

415.885.3038

510.845.5200

415.382.6455

Pick up sustainably farmed spices that are

This specialty grocer carries everything

Broaden your flavor journey at this elegant

packaged in small batches to ensure fresh-

you need to make flavorful curries and

shop, located on Tiburon’s historic Ark Row,

ness. Try spice blends such as Ancho Honey

other Indian fare. Customers appreciate the

which sells scores of herbs and spices from all

Citrus Blend or French Basque Seasoning.

friendly, helpful service, and one fan says, “I’m

over the globe. Products are personally milled,

For regret-free purchases, Spice Ace offers

pretty sure I’ve seen stuff here I haven’t seen

blended and packaged in small batches to

samples before you buy.

back at home in India.”

ensure the most robust aroma and flavor.

Fall 2016

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calendar - fall 2016

Your Health A guide to health and wellness programs

As an Alta Bates Medical Group 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. Some of these classes are free, and others require a nominal fee or donation. Call the listed telephone numbers for more information. EAST BAY Healing Yoga for Cancer Join a nurturing community in a practice of gentle yoga for well-being. This class integrates mindful movement, breathing techniques and meditation to promote healing and enhance stress resiliency. Thursdays, 11 a.m.–noon Alta Bates Summit Medical Center (ABSMC), Herrick Campus, 2001 Dwight Way, Berkeley, Comprehensive Cancer Center Drop-ins welcome. For more information, please call the Niroga Institute at 510.451.3004. Qi Gong Medical qi gong is an internal Chinese meditative practice that uses slow, graceful movements and controlled breathing techniques to promote the circulation of qi within the body and enhance overall health. This class is led by Dr. Alex Feng, PhD, OMD, LAc, a renowned qi gong master and teacher. Tuesdays, 6:30–8 p.m. ABSMC, Herrick Campus, 2001 Dwight Way, Berkeley, Comprehensive Cancer Center Drop-ins welcome. For more information, please call Chelsea Hacker at 510.204.4785.

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Breast Cancer Support Group The Breast Cancer Support Group provides a safe place where women can discuss their fears, talk about treatment successes and relationships, and listen to one another. Every other Monday, 6–8 p.m. ABSMC, Summit Campus, 3100 Summit St., Oakland, Carol Ann Read Breast Health Center Preregistration required. Please call Gale Uchiyama, LCSW, at 510.655.4000, ext. 4980. Breast Cancer Support Group for Younger Women As a younger woman with cancer, your breast cancer experience differs from those of later life stages. Because of that, this group offers a safe place for you to share how your cancer affects specific areas of your life and how to cope with these areas of concern. Second and fourth Tuesdays, 10–11:30 a.m. ABSMC, Summit Campus, 3100 Summit St., Oakland, Carol Ann Read Breast Health Center Preregistration required. Please call Gale Uchiyama, LCSW, at 510.655.4000, ext. 4980. General Cancer Support Group Ongoing support group for individuals interested in

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sharing issues involved in living with any type of cancer. This group is a safe place where members can speak honestly and learn from each other’s experiences while developing strong, caring, supportive bonds with one another. Second and fourth Wednesdays, 3–4:15 p.m. Alta Bates Summit Medical Center (ABSMC), Summit Campus, Providence Pavilion North, 3100 Summit St., Ground Floor (inside of Markstein Cancer Education and Prevention Services), Oakland. Preregistration. Please call Carrie Evenden, PsyD, at 415.793.9643. Free parking across the street in the parking structure, or parking on the street. Metastatic Cancer Support Group As someone with advanced illness, your experience differs from that of others with cancer. This group offers ongoing support for individuals interested in sharing issues involved in living with advanced illness. Wednesdays, 1–2:30 p.m. ABSMC, Herrick Campus, 2001 Dwight Way, Berkeley, Comprehensive Cancer Center Preregistration required. Please call Shellie Hatfield, LCSW, at 510.599.1886.

Prostate Cancer Discussion Group Facilitated by a prostate cancer survivor trained by the American Cancer Society, this group is a peer discussion group for men with prostate cancer who have quality-of-life concerns about sexuality and intimacy, managing work, parenting, or financial responsibility issues. Second Tuesdays, 6:30–8 p.m. ABSMC, Summit Campus, Providence Pavilion North 3100 Summit St., Ground Floor (inside of Markstein Cancer Education and Prevention Services), Oakland. Preregistration required. Please call 510.869.8833. Caring for the Cancer Caregiver Support Group Cancer family caregivers can feel challenged to assume complex and multiple responsibilities including medical and financial decision making, activities of daily living, and emotional support. Yet who cares for the caregiver? This group is dedicated to your needs. First and third Wednesdays, 3–4:15 p.m. ABSMC, Summit Campus, 3100 Summit St., Ground Floor (inside of Markstein Cancer Education and Prevention Services), Oakland. Preregistration. Please call Carrie Evenden, PsyD, at 415.793.9643.

Free parking across the street in the parking structure, or parking on the street. Fourth Wednesday of each month, 5:30–7 p.m. ABSMC, Herrick Campus, 2001 Dwight Way, Berkeley, Comprehensive Cancer Center Preregistration required. Please call Kathy Orsini, MSW, at 510.204.4330. Learn About Joint Pain and Treatment Options Learn about the causes of joint pain, nonsurgical options and holistic treatments, and get your questions answered by an orthopedic surgeon. First Wednesday of every month, 6 –7 p.m. Alta Bates Campus, Ground Floor, Auditorium 6, 2450 Ashby Ave., Berkeley To reserve your seat, please call 510.869.8736 or email burrell@sutterhealth.org.

SAN FRANCISCO AND DALY CITY Breast Cancer Support Group (Cancer Veterans/Metastatic Diagnosis) Find support from a special group of women who have had breast cancer and share their experiences with others. Wednesdays, 5–7 p.m. St. Mary’s Medical Center, 450 Stanyan St., 6th Floor, Room T6-30 Call 415.750.5775.


Emotional Eating Support Group This 12 -week program combines therapeutic meal experience with cognitive behavior work to help participants change the way they look at food and eating in stressful or emotional situations. In a small and judgment-free environment, participants bring their own dinner and practice mindful eating techniques to distinguish between emotional and physical hunger. Participants will take steps to understand the internal and external stressors that trigger disordered eating behavior and begin to develop a nurturing and compassionate relationship with their bodies with the help of our behavioral specialist. Thursdays, Jan. 19–April 6, 2017, 6–7:30 p.m. Community Health Resource Center, 2100 Webster St., Suite 100 $60 per class; free for Brown & Toland members Advance payment/enrollment required. Registration for full series is required; unable to accommodate registration for a single class. Intake interview required prior to start date. Call 415.923.3155 or email cpmcchrc@sutterhealth.org for more information. Traumatic Brain Injury Support Group This group is for people living with traumatic brain injuries. Third Thursday of each month, 3–4:30 p.m. St. Mary’s Medical Center, 450 Stanyan St., 3rd Floor, 3 East Conference Room Call 415.750.5805.

Weight Loss Surgery Support Group This is an informative seminar for prospective patients and postoperative bariatric patients. Second Wednesday of each month, 6 p.m. St. Mary’s Medical Center, 450 Stanyan St., Cafeteria, Level B Call 415.688.3200. Burn Support Group In partnership with the Alisa Ann Ruch Burn Foundation, the Bothin Burn Center support group is a resource for burn survivors, their loved ones and professionals in the burn community to provide a safe and supportive environment for people to share and explore issues related to burn injuries. Last Thursdays, 11:30 a.m.–12:30 p.m. Saint Francis Memorial Hospital, 900 Hyde St., 5th Floor, Bothin Burn Center Day Room Call 415.353.6255 for more information. Stroke Education Course (Chinese interpreter at each class) Each year approximately 700,000 people experience a new or recurrent stroke, making stroke the number one cause of disability and the number three cause of death in the U.S. Learning more about prevention and warning signs of stroke can greatly increase the chances of full recovery. Caregivers, stroke survivors, persons at risk for stroke and health professionals are welcome. Part 1: First and third Sundays, 1–2 p.m.: Causes, Prevention and Management Part 2: Second and fourth Sundays, 1–2 p.m.: Stroke Recovery and Caregiver Issues Saint Francis Memorial Hospital, 900 Hyde St., 7th Floor

Alcoholics Anonymous Alcoholics Anonymous is an international fellowship of men and women who have had a drinking problem. It is nonprofessional, self-supporting, multiracial, apolitical and available almost everywhere. There are no age or education requirements. Membership is open to anyone who wants to do something about his or her drinking problem. Fridays and Saturdays, 7–9 p.m. Saint Francis Memorial Hospital, 900 Hyde St., Hoffman Room, 2nd Floor Depression and Bipolar Support Alliance of San Francisco Depression and Bipolar Support Alliance of San Francisco was started to empower people with mood disorders and their friends and family members through peer support, education and advocacy. We welcome all who live with mood disorders or who love someone with a mood disorder regardless of age, race, gender, national origin, sexual orientation, physical or mental disability, or income. General and Young Adult Group Mondays, 6:45–8:15 p.m. Saint Francis Memorial Hospital, 900 Hyde St., Lower Level Conference rooms B and C Friends and Family Group First and third Mondays of the month, 1–3 p.m. Saint Francis Memorial Hospital, 900 Hyde St., Lower Level Conference Room A Learn more at dbsalliance.org.

Smoking Cessation This smoking cessation course is free to smokers. There are two sides to smoking: physical addiction to nicotine and psychological. This course helps individuals become nonsmokers by addressing both the physical and psychological sides of smoking. Saint Francis Memorial Hospital, 900 Hyde St., Lower Level, Radiation Oncology Library Call 415.353.6255 for more information.

Fall 2016

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calendar - fall 2016

carry this message of recovery to those who still suffer. Saturdays, 9–10 a.m. Saint Francis Memorial Hospital, 900 Hyde St., Hoffman Room, 2nd Floor Second Saturday of each month, 10:15–11:45 a.m. Saint Francis Memorial Hospital, 900 Hyde St., Hoffman Room, 2nd Floor

SMART Recovery SMART Recovery (Self-Management and Recovery Training) helps people recover from all types of addictive behaviors, including alcoholism, drug abuse, substance abuse, drug addiction, alcohol abuse, gambling addiction, cocaine addiction, and addiction to other substances and activities. Mondays, Wednesdays and Fridays, 7–8:30 p.m. Saint Francis Memorial Hospital, 900 Hyde St., Hoffman Room, 2nd Floor Learn more at SmartRecovery. org or call 415.891.9925. National Alliance on Mental Illness The National Alliance on Mental Illness (NAMI) is the nation’s largest grass-roots organization dedicated to improving the lives of persons living with serious mental illness and their families. NAMI San Francisco’s mission is to advocate for a life of quality and dignity by providing education, resources and emotional support to families and those affected by mental illness. • General Meeting Third Tuesday of each month, 6:30–8 p.m.

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Saint Francis Memorial Hospital, 900 Hyde St., Lower Level Conference rooms B and C • Adults with Schizophrenia Support Group Third Tuesday of the month, 5:30–6:45 p.m. Saint Francis Memorial Hospital, 900 Hyde St., Lower Level Conference Room A • Support Group for Family Members, Caregivers and Friends Second Wednesday of the month, 6:30–8 p.m. Saint Francis Memorial Hospital, 900 Hyde St., Lower Level Conference Room C • Connection Recovery Support Group First and third Thursdays of the month, 6–7:30 p.m. Saint Francis Memorial Hospital, 900 Hyde St., Lower Level Conference Room C Learn more at namisf.org. Overeaters Anonymous Overeaters Anonymous is a fellowship of individuals who, through shared experience, strength and hope, are recovering from compulsive overeating. We welcome everyone who wants to stop eating compulsively. There are no dues or fees for members. Our primary purpose is to abstain from compulsive overeating and to

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Easy Breathers A quarterly support group for individuals with COPD, asthma, lung cancer and other chronic lung diseases, and their caregivers, featuring and discussing educational presentations on various topics, including medications, environmental triggers, nutrition, home exercise and supplemental oxygen. Led by trained facilitators and guest speakers, individuals learn skills that will help them manage their pulmonary conditions and improve their quality of life. Please call Saint Francis Memorial Hospital at 415.353.6960 for more information or if you would like to attend the next support group. Parkinson’s Disease Exercise and Education Group This class teaches exercises and addresses movement changes. Second Wednesday of each month, 11 a.m.–noon St. Mary’s Hall, 2255 Hayes St., Room H2-07 Call 415.750.4827 to RSVP or for more information.

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

HealthLink © 2016 by Brown & Toland Physicians Richard Angeloni Executive Editor P: 415.972.4307 F: 415.972.4255 rangeloni@btmg.com Lorna Fernandes Senior Editor P: 415.972.4250 F: 415.972.4255 lfernandes@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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Chicken Masala Wrap A healthy and delicious Indian dish These low-fat, high-protein wraps are bursting with flavor from fresh veggies and spices. Pair with fresh mango and a cucumber yogurt condiment known as raita.

Ingredients

Preparation

• 1 tablespoon vegetable oil

In a medium saute pan over moderate heat, warm the oil.

• 1 sweet potato, peeled

Add the sweet potato, bell peppers, tomato, onion, ginger,

• 2 red, yellow, green or orange bell peppers, seeded and sliced

garlic, crushed red pepper, cumin, cinnamon, turmeric,

• 1 medium tomato, chopped

1

• 1 sweet onion, sliced

slightly tender, about 10 minutes.

/2 teaspoon salt and 1/8 teaspoon pepper, and cook until

• /2 teaspoon ginger paste (or 1 teaspoon freshly grated ginger)

Add 3 tablespoons water and chicken, and continue to

1

• 1/3 tablespoon garlic paste (or 1 clove garlic, minced)

cook for several more minutes. In a medium bowl, make the raita by stirring together

• 1/8 teaspoon crushed red pepper (or paprika) • 1/4 teaspoon ground cumin

the yogurt, cucumber and the remaining 1 tablespoon

• 1/8 teaspoon ground cinnamon

water. Sprinkle with the remaining 1/2 teaspoon salt and

• /8 teaspoon ground turmeric

1

1

• 1 teaspoon salt

/8 teaspoon pepper, and garnish with fresh mint leaves. Place lettuce and a scoop of chicken masala mixture

• 1/4 teaspoon freshly ground black pepper

in the center of each tortilla or roll. Add a spoonful of the

• 1/4 cup water

raita to each wrap, or serve it on the side, along with fresh

• 4 medium grilled or cooked boneless, skinless chicken

mango slices.

breasts, thinly sliced • 1 cup plain nonfat yogurt • 1/3 medium cucumber, peeled and grated

Number of servings: 4

• 1 cup chopped lettuce • 4 whole-wheat tortillas (or flatbread, warmed)

Each serving provides:

• Fresh mint leaves for garnish (optional) • 1 cup fresh mango slices (optional)

Source: choosemyplate.gov

Calories: 330

Total carbohydrates: 42 g

Total fat: 8 g

Fiber: 6 g

Saturated fat: 1 g

Sugar: 12 g

Cholesterol: 73 mg

Protein: 21 g

Sodium: 415 mg

Calcium: 180 mg Fall 2016

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PRSRT STD U.S. POSTAGE

PAID

oakland, ca Permit #708

Brown & Toland Physicians P.O. Box 727 10 Oakland, CA 9 4 61 2-8910

When It Can’t Wait Until Tomorrow, After Hours and Urgent Care Is Here Today We don’t always get sick during normal business hours. That’s why we’ve created an After Hours and Urgent Care Network. With evening and weekend hours to treat many non-life-threatening injuries and illnesses, our network makes it easier for you to receive care when you need it. City Health Urgent Care

Pediatric Evening Referral Clinic (PERC)

13690 E. 14th St., Suite 100, San Leandro, CA 94578

5700 Telegraph Ave., Suite 100, Oakland, CA 94609

Phone: 510.984.2489 / Hours: Monday to Friday, 8 a.m.–7 p.m. ;

Phone: 510.486.8344 / Hours: Monday to Friday, 6 p.m.–9:30 p.m. ;

weekends, 9 a.m.–5 p.m.

weekends and holidays, 8:30 a.m.–9:30 p.m. — serves children only

Direct Urgent Care Berkeley

Direct Urgent Care Oakland

3095 Telegraph Ave., Berkeley, CA 94705

411 Grand Ave., Oakland, CA 94610

Phone: 510.686.3621 / Hours: Open every day 10 a.m.–8 p.m. with

Phone: 510.844.4097 / Hours: Open every day 8 a.m.–6 p.m. with

limited hours on holidays — serves adults and children

limited hours on holidays

Night Owl Urgent Care

Urgent Care Center of Alameda

425 Gregory Lane, Suite 203, Pleasant Hill, CA 94523

2421 Encinal Ave., Suite A, Alameda, CA 94501

Phone: 925.288.3600 / serves children

Phone: 510.995.8200 / Hours: Monday to Friday, 9 a.m.–7 p.m. ;

Call for pediatric hours. Adult care is by appointment only.

Saturday, 10 a.m.–3 p.m.; closed Sundays

Urgent Care and After Hours Care When You Need It

For a complete listing and details about locations, visit brownandtoland.com/afterhourscare. If you are experiencing a life-threatening emergency, please call 911 immediately.

brownandtoland.com

Brown & Toland Physicians HealthLink Fall 2016 East Bay Edition  

Brown & Toland Physicians HealthLink features the latest health news, how-tos, recipes and classes, all designed to keep you healthy. In thi...

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