Sonoma Index-Tribune Health and Wellness 2020

2020 Sonoma Valley

Health & Wellness

Sponsored by

PARKPOINT H E A L T H C L U B S

SIT Health and Wellness MF-2020.indd 1

Heart disease doesn’t discriminate.....5 Healthy aging and your brain...............6 Why self-care is critical..................... 10 Facts about COVID-19....................... 15 6/5/20 4:11 PM

We’re Here When You Need Us

We believe our Valley thrives when we are healthy together.

For 75 years, Sonoma Valley families have come to depend on their hospital for the care they need.

We're here if you require a lab test, radiology or advanced imaging, mammography screening, occupational health, cardiology, rehabilitation therapy, or a wound care visit.

And, of course, our highly acclaimed ER remains open 24/7.

We believe that our community should expect excellent care and compassionate healing here at home. You can count on us to be here when you need us.

347 Andrieux Street, Sonoma, CA 95476 707.935.5000 • sonomavalleyhospital.org •

SIT Health and Wellness MF-2020.indd 2

SON O MA V A L L E Y HO SP I TA L

SONOMA VALLEY HEALTH CARE DISTRICT

AN AFFILIATE OF UCSF HEALTH

6/5/20 4:11 PM

Sonoma Valley Health & Wellness

“Out of the mud grows the lotus” – Buddhist saying

Out of the mud, indeed.

JASON WALSH

Ever since Sonomans’ – along with the rest of America’s – lives changed in March, as the coronavirus reached pandemic levels and state and county health orders mandated sheltering-in-place for the majority of the community – most people’s hearts have ridden something of a roller coaster of anxieties: Can we be safe? Can we weather income losses? What does the future hold for us and our families?

The list of stresses, setbacks and in many cases tragedies that have come with COVID-19 is long and sobering.

But out of the void of time spent in offices, on roads, conducting errands and catering to so many other of life’s multiple responsibilities has, for many, bloomed a much-needed

recalibration. A slowdown that has rendered calendars free and priorities re-focused – on family, home and health.

Long walks, bike rides and other forms of exercise have become daily routines now that days are no longer squeezed so much by commutes, overtime and school events. For those not packing on the “COVID-10” – as in pounds, during the shutdown – the extra time committed to one’s health has been a literal breath of fresh air. But the recommitment to better health and exercise can’t be a temporary change – as the sheltering surely will be – it has to become a permanent lifestyle routine. Not only because it helps our bodies fend off viruses and myriad other diseases, but because it makes us feel better, and happier.

As Sonoma Valley emerges from the coronavirus shutdown, we couldn’t think of a better time to publish our 2020 edition of Sonoma Valley Health & Wellness. Again this year, we’re featuring a diverse mix of health-focused stories – from interviews with physicians from an array of specialties to advice from local fitness professionals on everything from the importance of brainpower to the best exercise apps. And once again our updated directory of health resources is a must-have guide to have on hand, before you need it most.

As Sonoma Valley looks to better days ahead, now is the time to ensure those better days are spent in healthfulness, if only to also ensure those days can be spent in happiness.

We’ve seen the mud. Now be the lotus.

Jason Walsh associate publisher and editor

TURNING HURT INTO HOPE SINCE 1945

At Hanna, we believe that regardless of what may have happened to them, every child deserves the chance to be happy and develop to their fullest potential. Hanna Boys Center provides youth with the education, faith and caring that reverses the effects of childhood trauma. Nestled in the heart of peaceful Sonoma Valley, Hanna’s residential center includes the fully-accredited on-campus Archbishop Hanna High School, serving teen boys in grades 8 through 12.

For more information, visit www.hannacenter.org.

Hanna Boys Center

Sonoma Valley Health & Wellness | 2020

SIT Health and Wellness MF-2020.indd 3

17000 Arnold Drive, Sonoma, CA 95476 877.994.2662

sonomanews.com | 3

6/5/20 4:11 PM

Challenge – and rest – makes you stronger Taking care of ourselves helps alleviate life’s many stresses

By Lori Furbush Challenge is a part of life, perhaps now like never before.

The grim reality of the global pandemic and the sudden shift in daily routine may have left you reeling. Maybe you’re busier than ever, juggling family, home, school and work while sheltering in place. Or, maybe you’ve found yourself with too much time on your hands, feeling off-centered with a lack of structure.

These sudden changes and challenges can trigger the stress response.

Stress is sometimes defined as “what you experience when you perceive that the situation demands more resources than you’re able to mobilize.”

With this current crisis, you may be experiencing a shortage of resources in many ways —not enough food, money, support, strength, time, energy, hope.

Stress elevates your heart rate and blood pressure, loads your body with adrenaline and cortisol, and can lead to increases in anger, anxiety, depression and sleep disorders.

Your decision-making skills become clouded when you are stressed, because your brain is focused only on survival.

Fear has a purpose — it helps you survive when you are in danger.

And fear can be addictive and contagious. So how do we use fear to help keep us on our toes but not become lost in chronic fear and stress?

We often feel far more in control (and therefore safe) when we practice the skill of self-care. Self-care comes in many forms.

You might think of it as balancing activity (anything that requires physical, mental or emotional resources) with replenishment (anything that refuels you like rest, pleasant activities and healthy behaviors). And, an added bonus —spending time in rest and recovery mode is vital to keeping your immune system strong through this global health crisis.

Let’s face it… taking good care of yourself is often last on your list.

It is easier to avoid or numb our overwhelming feelings by losing ourselves in distractions and addictions. Self-care takes work. But 4 | sonomanews.com

SIT Health and Wellness MF-2020.indd 4

with regular practice and perhaps even scheduling time in your calendar for replenishment, you can begin to feel more present, engaged, and capable, building stress hardiness, resilience and adaptability as long-term gains.

Indeed, life is challenging. If everything was simple and pleasant we wouldn’t have much need to grow, learn and evolve. It is challenge that helps us find strength we didn’t know we had and new ways we didn’t know existed.

So make a date with yourself. Meet challenge head on and remember that small steps lead to big results. Moving your body is a highly effective coping skill. A bit of cardio and strength training, or a fun yoga or dance class, may be all it takes to turn down the volume of stress and turn up the corners of your smile.

Lori Furbush is a Parkpoint Health Club yoga and qigong instructor ■ 2020 | Sonoma Valley Health & Wellness

6/5/20 4:11 PM

Heart disease doesn’t discriminate

Most unaware cardiovascular disease is No. 1 killer of women

Dr. Alex Rainow

By Rachel Pinkstaff We all know that heart disease is a top killer of men, but here’s a lesser-known statistic: cardiovascular disease claims the lives of more women than breast cancer and lung cancer combined.

According to the American Heart Association (AHA), cardiovascular disease is the number one killer of women, causing one of every three deaths each year.

But this information still isn’t widely known, especially in minorities and younger women.

According to the AHA, women 25-34 years old had the lowest awareness rate of any group, at 44 percent. In 1997, only one in three women correctly identified heart disease as the number one killer of women. Since launching the Go Red For Heart Disease campaign in 2003, the number of women who know that heart disease is their leading cause of death has nearly doubled.

Why then, do so many women’s heart conditions go undiagnosed?

“The biggest mistake is to try to treat and assume that everybody’s presentation of women’s heart attack and acute presentation of cardiovascular conditions is just like men’s,” says Alex Rainow, MD, MS, and Cardiopulmonary Medical Director for Sonoma Valley Hospital.

Sonoma Valley Health & Wellness | 2020

SIT Health and Wellness MF-2020.indd 5

“Women are commonly overlooked,” Rainow explains. “Their symptoms were previously missed and they were sent home when presenting symptoms of a heart attack.”

So what are signs of heart attack in women? While most do experience some kind of chest pain or discomfort, it is not always severe or even the most notable symptom. Women are more likely to have heart attack symptoms unrelated to chest pain, like neck, jaw, shoulder or upper back discomfort, shortness of breath, pain in one or both arms, nausea, sweating, lightheadedness or dizziness, according to Mayo Clinic.

This may be because women tend to have blockages not only in their main arteries, but also in smaller ones that supply blood to the heart.

It’s not just heart attacks that should be on women’s radars. Heart disease also includes valvular disease, which affects how the valves function to regulate blood flow in and out of the heart, and coronary artery heart disease that affects the arteries to the heart, among others.

The number one risk factor for developing coronary disease is having a family history of it, but others include diabetes, smoking or a history of drug use, and high blood pressure or high cholesterol.

See Rainow on Page 14 sonomanews.com | 5

6/5/20 4:11 PM

Healthy aging and your brain

Exercise mind and body for optimal wellness

By Jan Blalock Sudoku. Crossword puzzles.

Computer brain activities. Half of Americans believe these games and mental tasks are the best way to keep their brains healthy according to an AARP survey — but there is little evidence that they do. If you really want to retain mental clarity and improve your odds of staving off dementia, get moving!

In recent years, scientists have begun to understand the crucial relationship between exercise and brainpower.

Just as exercise helps keep muscles strong, blood vessels flexible and stress low, it also enhances mental abilities, stops brain shrinkage and promotes the formation of new neurons.

Studies even suggest that people who are physically active “have lower rates of Alzheimer’s and other age-associated neurodegenerative disorders,” says Arthur F. Kramer, senior vice provost for research and graduate education at Northeastern University in Boston and an expert on exercise and the brain.

As we age, the hippocampus — an area of our brains that is key to memory — shrinks, leading to memory problems and possibly dementia. Research by Kramer and others showed that when previously sedentary men and women 50 to 80 years old walked around a track 40 minutes a day three times a week for six months, their hippocampus actually increased in size. A control group that did not walk had smaller hippocampi than when they started.

Another study of nearly 900 men and women with an average age of 71 found that those who had exercised moderately or vigorously over five years — jogging, hiking, swimming, dancing — performed on a par with someone a decade younger on tests of memory and other brain skills.

These studies support the prevailing theory that heart health and brain health are linked. Regular exercise helps prevent high blood pressure and stiffening of the arteries, and keeping blood vessels healthy ensures an optimal flow of blood to the brain.

6 | sonomanews.com

SIT Health and Wellness MF-2020.indd 6

So, what does the doctor order? As the American College of Sports Medicine (ACSM) says, “Exercise is Medicine!”

• Get 150 minutes a week of moderate-intensity aerobic exercise. This can be at your gym when you are able, via virtual programming, or just stepping out your front door for a brisk walk or run.

• Incorporate strength training two or more times a week.

• Challenge your brain and body by trying something new! Have you tried Zumba? Line dancing? HIIT workouts?

• To stay motivated, consider exercising with other people, whether at the gym, via walks or runs together or virtual live classes!

Jan Blalock is an ACSM health and fitness specialist and Parkpoint Health Club fitness and group exercise director. ■ 2020 | Sonoma Valley Health & Wellness

6/5/20 4:11 PM

Rock and a hard place: How to prevent kidney stones

One in 10 people will get this painful malady – but they don’t have to

By Rachel Pinkstaff If you or someone you know has ever experienced a kidney stone, it’s safe to say you’d be willing to go to great lengths to avoid them if at all possible.

While most experience symptoms of a sharp, cramping pain in their side or their back, for many it’s excruciating. Some women describe the pain of passing a kidney stone as “worse than childbirth.” Ouch!

Kidney stones are far from rare. In fact, roughly one in 10 people will get at least one kidney stone at some point in their lives, according to the National Kidney Foundation. Kidney stone problems cause more than half a million emergency room visits per year.

And, if one wasn’t bad enough, 50 percent of people will have a recurrence within 10 years, according to Adam Kaplan, MD, Sonoma Valley Hospital Urologist.

Preventing kidney stones: • 2.5-3 liters of water per day (if you have a heart condition, discuss this with your doctor first) • Add lemon to your diet - 2 fresh lemons squeezed into water each day. The citrate in lemons prevents stone formation • Calcium intake should be between 1,000-1,200 milligrams per day • Low-salt diet • Careful with foods with high oxalate content: nuts, chocolate, dark leafy vegetables, green tea.

Sonoma Valley Health & Wellness | 2020

SIT Health and Wellness MF-2020.indd 7

Adam G. Kaplan, MD

So, how can we make sure we help prevent our chances of falling into this group? Let’s start by understanding what a kidney stone is.

Kidney stones are hard deposits made of minerals and salts that form inside your kidneys. Urine contains various wastes dissolved in it and, when there is too much waste and not enough liquid, crystals can form. These crystals attract other elements and join together to form a solid mass that can continue to grow unless it is passed out of the body through the urine.

Most people have enough liquid to wash these stones away, or other chemicals in the urine stop the stone from forming altogether.

While some of us think a kidney stone is just bad luck, there actually are some simple measures we can take to prevent them from forming in the first place.

See Kaplan on Page 14 sonomanews.com | 7

6/5/20 4:11 PM

Big and Loud

Parkinson’s therapists promote speech and physical therapy

Tim Goldberg, DPT, COMT and Elise Alexander-Stone, MACCC-SLP

By Rachel Pinkstaff An estimated 930,000 people are living in the United States and Canada with Parkinson’s disease, according to the Parkinson’s Foundation. And that number is projected to rise to 1.2 million people by 2030.

About 60,000 Americans are diagnosed with the neurodegenerative disorder each year.

Parkinson’s disease (PD) affects predominantly dopamine-producing neurons in the brain. Because dopamine is essential for coordinating movement, these pathways are impaired and can stop working optimally. Symptoms usually begin gradually, often on one side of the body and generally develop slowly over years, and even decades.

PD usually starts with tremors, or a slight shaking in one or both hands or the chin. Another early sign is body stiffness that 8 | sonomanews.com

SIT Health and Wellness MF-2020.indd 8

doesn’t go away as you move and would normally “loosen up.”

Because feedback pathways are impaired, another common problem is the tendency to write smaller and talk quieter.

While symptoms can vary from person-to-person, Parkinson’s sufferers often report depression and memory problems. They may eventually have trouble with common daily activities, like getting dressed, feeling balanced while walking, and communicating.

Physical Therapist Tim Goldberg, who has been working in musculoskeletal-based orthopedics for close to 20 years, didn’t focus on Parkinson’s until more recently, when he noticed a lot of patients suffering from it and felt compelled to find a way he could help.

See Goldberg and Alexander-Stone on Page 9 2020 | Sonoma Valley Health & Wellness

6/5/20 4:11 PM

Goldberg and Alexander-Stone Continued from Page 8 Goldberg found out about an intensive program founded by the Lee Silverman Voice Treatment (LSVT), called “LSVT LOUD,” a voice treatment therapy that also had a movement therapy component called “LSVT BIG.” Together, BIG and LOUD treatments train people with PD to exaggerate how they talk and move. And, over time, the treatment allows them to recalibrate how they perceive their movements with what others actually see.

Lasting health comes from treating the cause.

Comprehensive general family health care blending the most cutting edge medical science with time tested natural therapies.

Goldberg was intrigued and subsequently went through the training to become a LSVT BIG therapy provider.

“We focus on large amplitude movements, improved balance, improved confidence, the ability to initiate movements, and to return to normal daily activities,” describes Goldberg.

Speech Therapist Elise Alexander-Stone, of Sonoma Valley Hospital, describes a similar approach in the LSVT LOUD therapy. Goldberg and Alexander-Stone work in tandem to treat their Parkinson’s patients. Both therapies are intensive and consist of in-person visits for an hour a day, four days a week for four weeks, plus home exercises.

Dr. Marcus Porrino ND Dr. Rebecca H. Porrino ND 707-996-9355

sonomanatmed.com

“I work with my patients to change neuropathways,” says Alexander-Stone. “They’ve lost their feedback loop, so they may think they’re speaking louder than they are. Their ability to self-monitor is diminished.”

Goldberg and Alexander-Stone stress the importance of starting therapy early on. And according to an independent study, LSVT patients had a greater reduction of voice handicap compared with standard speech and language therapies.

Alexander-Stone has loved seeing the results firsthand. What excites her most is that the benefits can go beyond speech and movement. “Patients’ facial expressions can become more animated. Sometimes we see improvements in other areas like swallowing issues and cognition. We have seen such a wide range of benefits emotionally, socially, and physiologically.”

And post-treatment activities can be equally important. Goldberg works with his patients to develop a plan that fits into their interests and lifestyle – from bowling to joining a support group. Martial Arts USA in Petaluma offers “Rock Steady Boxing” - a non-contact boxing-based fitness curriculum for people with Parkinson’s disease. Vintage House in Sonoma hosts regular talks and support group meetings.

“For a small town, we have a lot to offer,” says AlexanderStone. “People don’t have to go far to receive great care.” ■

speak up for a f ter child!

CHILD ABUSE DOES NOT STOP BECAUSE OF A PANDEMIC. IN FACT, IT ESCALATES!

Training starts in July! Call us 707-565-6375 or learn more at sonomacasa.org Sonoma Valley Health & Wellness | 2020

SIT Health and Wellness MF-2020.indd 9

sonomanews.com | 9

6/5/20 4:11 PM

Invest in yourself

In times of uncertainty, self-care is critical

By LC Arisman It is always important to take care of our health, to maintain and nourish the different systems in our body and now more than ever, self-care is critical. When everything is a question mark, the best place to invest is within your own body. We owe it to each other and ourselves to stay as healthy as possible. Every action has a ripple effect on our health, either adding to or subtracting from our health reserves.

Boosting your health A change doesn’t need to be extreme or expensive to be helpful. Due to the interconnectivity of the systems of the body, improving one area of health is like the tide that lifts all boats. That is, an improvement in one area causes improvements in other areas.

Sleep Sleep and health go hand in hand; poor sleep makes us more susceptible to disease.

Healthy adults are more likely to catch a cold when they get fewer than six hours sleep. Aim for seven-plus hours a night for adults, more for teens and children.

Try this: Unwind at the end of the day with a bedtime ritual. It can include a cup of tea, a relaxing bath or shower, a guided meditation, or simply saying goodnight to your home a la “Good Night Moon.” A calming routine cues the body to downshift and prepare for sleep. Good sleep hygiene with a dark, cool room and a consistent bedtime will help your body find its rhythm.

Eat more plants Intact plant foods like fruits, vegetables, legumes and whole grains are full of antioxidants and reduce inflammation in the body. They also improve gut health, which is closely linked with immunity. No juicing, please, stick to the whole fruits with their fiber intact!

Try this: We eat what we see. Put a bowl of apples or oranges in a high traffic area.

Reduce added sugars Only the liver can metabolize fructose and if it’s busy dealing with added sugars it cannot perform its other functions of metabolizing carbohydrates, fats and protein. Added sugars increase inflamma10 | sonomanews.com

SIT Health and Wellness MF-2020.indd 10

tion and contribute to heart disease and type 2 diabetes, which can further reduce immunity function.

Try this: Added sugars are everywhere. 80 percent of the foods in American grocery stores have added sugars. Going “no sugar” is a tall order. Instead, aim for 25 grams (2 tablespoons) or less of added sugars. Having a sugar budget can be easier than going straight to zero. Fresh or frozen berries with a little bit of shaved or drizzled chocolate makes a sweet treat without breaking the sugar bank.

Get outdoors Fresh air and sunshine are good medicine. Avoid peak hours and get some vitamin D in the morning or early evening. Being outdoors at sunset will support your body’s own release of melatonin, which should help you sleep better.

See Invest in Yourself on Page 11 2020 | Sonoma Valley Health & Wellness

6/5/20 4:11 PM

Invest in Yourself Continued from Page 10

Move it Movement is key to proper body function. It’s good for the muscles, the brain and the soul. Exercise requires synergistic work from the nervous system and the musculoskeletal system. The circulatory or cardiovascular system also improves, raising the oxygen levels in the body. It increases lung capacity and strengthens the respiratory system.

Try this: Walk your neighborhood in the morning or as a pre-dinner activity. Walk with purpose for a block and then stroll for a block.

Switching up your pace is a simple way to challenge the body.

Start with 10 minutes and build up to 30 to 60. Miss your health club and want something more than a walk? Check out your club’s Zoom schedule for a strength training class or take advantage of online workouts. A live-stream class will give you a chance to connect with others and recorded ones give you the flexibility of scheduling.

Flex your brain Whether it’s a crossword puzzle, a jigsaw puzzle or sudoku, brush off those problem-solving skills to keep your brain sharp.

Let it go Acknowledge the reality of our current situation and give yourself a thicker margin of grace. You’re doing your best.

I ask my clients to consider all the other things in their life that they’re dealing with so that we set reasonable goals for lifestyle change. Right now, we all have extra draws on our energy, reducing our bandwidth. Start with something small, maybe just one practice at a time. Check in with yourself regularly to see what you can handle. When in doubt, commit to something very small, after all, you can always do more on the days that you can.

We’re coming out of our cocoons and, as I learned with my preschooler, caterpillars don’t just magically become butterflies while tucked in their little cocoons. Caterpillars dissolve into a puddle of goo, keeping only certain cells that then rebuild their new life. So if you feel like a clump of ooze, grant yourself some grace, you might be transforming into a butterfly.

ZELLERS

Insurance and Financial Services

Over 40 Years of Combined Experience

Specializing in Individual, Group, Medicare Health Insurance Plans

LC Arisman is a Parkpoint Health Club personal trainer. ■

Dean C. Zellers License #0B49369 707.996.5282

Steve Murray, CFP® License #0571227 707.291.9323

18997 Ste #112 Sonoma Hwy., Sonoma dz@zellersins.com | zellerins.com

Sonoma Valley Health & Wellness | 2020

SIT Health and Wellness MF-2020.indd 11

sonomanews.com | 11

6/5/20 4:11 PM

Obesity affects people of all ages

Bariatric surgeon Scott Perryman wants to raise awareness about healthful eating habits

By Rachel Pinkstaff Despite obesity being on the public’s radar for decades, the United States has seen numbers continue to rise consistently, with no signs of slowing.

In fact, among adults aged 20 and over, the rate of obesity has gone from 30.5 percent, as of the 1999-2000 census, up to 42.4 percent in the 2017-2018 numbers. In the same time, the rates of severe obesity saw an almost doubling, from 4.7 to 9.2 percent, according to the CDC. Unfortunately, in the U.S., the obesity rate in adults has continued to move further away from the U.S. Department of Health and Human Services’s Healthy People 2020 goal of 30.5 percent.

“Obesity is no longer just an epidemic, it’s a pandemic,” says Scott Perryman, MD, of Whole Health Weight Loss Institute. “We are seeing it on not just a national scale, but also a global one, affecting people of all ages.”

Obesity is the second leading cause of preventable death in the U.S., second only to smoking. It is typically the underlying cause linked to heart disease, stroke and diabetes, among others.

Why has it gotten so out of hand?

“Availability of food,” says Perryman. “Education, or lack of education about what is healthy. How you eat and when you eat. We need to raise our awareness and our understanding.”

One thing is for sure. Behaviors linked with obesity have been on the rise for decades in America and globally. These behaviors include: more sedentary jobs and homelife, loss of connection with the outdoors and nature, stress associated with increased cortisol levels, dependence on fast food, larger portions, as well as a steady increase in consumption of high fructose corn syrup, trans fats and processed foods.

Not only is the rise of obesity in adults concerning. In the U.S., the prevalence in children has tripled in just 30 years, according to a PubMed study.

Obesity is calculated from Body Mass Index, or BMI, using weight 12 | sonomanews.com

SIT Health and Wellness MF-2020.indd 12

Dr. Scott Perryman

in kilograms divided by height in meters, rounded to one decimal place. A BMI of 30 or greater is considered obese, while a BMI of 40 or greater is classified as severely obese or “class three” obesity.

According to Perryman, in the class three phase, working out and diet are no longer effective. This is where bariatric surgery can have especially profound benefits. Perryman explains his treatments can be helpful in earlier stages of obesity, as well.

“What’s the number one thing we should be focusing on to lead happier, healthier lives, besides quitting smoking?” posed Perryman. “It’s obesity.”

Perryman, who runs the bariatric weight-loss surgery program at See Perryman on Page 14 2020 | Sonoma Valley Health & Wellness

6/5/20 4:11 PM

Want to stay fit? There’s an app for that!

Digital applications can help keep you on track and motivated

By Rachael Dudum Holt Rise, Sweat, Noom, Zoom, Oh She Glows, MyZone, who knows?

These digital apps sound like a flurry of verbs, and there’s good reason for it. They are created and designed to get you up, get you moving and, most of all, keep you on track.

It’s never been easier or more convenient to download an app to your phone and customize your entire life including, but not limited to, your health and wellness routine. What do the plethora of exercise and nutrition apps have in common? The answer is accountability. Simply put, digital and social connections help people maintain structure and focus as well as enhancing accountability.

Many appreciate “app-based accountability” because apps give them the extrinsic support they need. Think about a time in your life that you wanted or even needed to accomplish something. Now recall if you had support from others. Did you tell your best friend? Were your parents proud of your decision? Did others believe in you and support your choice to achieve your goal? Of course!

People thrive better with interaction. In the past couple decades interactions have changed. There’s more of it than ever before! It may look, sound and even feel different, but we are inundated with CMC (computer mediated communication).

At this moment in history, it’s truly never been more prevalent that we genuinely need people. We need others in an inherent and deeply rooted way. There is no comparison to your best friend pushing you up the hill when you feel weak, or your partner looking into your eyes and telling you, “You’ve got this!”

There are alternatives that can help guide and help support you. They are the myriad apps that keep you on track! Tech in the fitness industry is booming, and people are using their own preferred exercise apps to help stay motivated.

Let’s talk about habits. We all know what a habit is, but just in case, the dictionary.com definition is: “An acquired behavior pattern regularly followed until it has become almost involuntary.” Have you ever heard the old adage, “Old habits die hard?” That’s because there’s nothing more challenging than breaking a bad habit.

Good habits enhance our life and give us a fruitful existence, but can be challenging to maintain long term.

Bad habits on the other hand are easy. Often times, they give us temporary pleasure. They can enable laziness, lack of motivation and can perpetuate an ongoing and unknowing desire to maintain the poor habit.

Here’s where these extremely user-friendly digital exercise and nutrition apps help to hold people accountable, and give people a sense of community and comradery! I have used trackers for at least a decade.

Sonoma Valley Health & Wellness | 2020

SIT Health and Wellness MF-2020.indd 13

When clients want to embark on a true weight-loss journey, I advise them to purchase a tracker or pedometer immediately. It’s imperative to know your baseline and create a realistic goal that you can track on a daily basis. People who can see their hard work in an app and join a community of peers who will help provide that support, are far more likely to adhere to a positive and productive exercise routine.

I took a quick Facebook poll, asking what apps people use and it proved, undoubtedly, that digital exercise and nutrition apps are heavily utilized and enjoyed. I personally use MyZone because, in my opinion, it’s very accurate in comparison to other monitors and I love the network and challenges it provides.

I prefer monitors that strap around the chest, and have multiple modalities, workouts and a robust community. I notice that when I wear my monitor, I do tend to push myself just a little bit harder, run a little farther and burn more calories than if I don’t have it on. The best part of choosing a new tracker or heart-rate monitor such as MyZone or Nike Running Club, is you get to choose what works for you and your lifestyle.

If you don’t drink enough water, try Waterlogged. If you want to go learn how to run, try C25K and hit the road.

Make sure to wear your new gear while checking out Zoom live with your club trainers. YouTube and Facebook Live are also great places to access real-time workouts, or click on videos to get your sweat, stretch or rest, on your time and at your convenience.

This is what digital apps and online options offer - a convenient place to access a genuine support system of likeminded people to help you be the best you, you can be.

Rachael Dudum Holt is a Parkpoint Health Club fitness director. ■ sonomanews.com | 13

6/5/20 4:11 PM

Rainow Continued from Page 5 “People in wine country are generally fit,” said Rainow. “But our wine consumption tends to be higher.”

“And lastly, a proper diet,” recommends Rainow. “A Mediterraneanstyle diet rich with fish, greens and grains.”

While Rainow credits one glass of red wine a day for women (two for men) to be protective against heart disease, he explains anything above that can heighten the risk.

According to the Mayo Clinic, trans fats, especially artificial trans fats, formed during hydrogenation and usually listed as “partially hydrogenated oil,” are associated with heart disease. Artificial trans fats are found in margarine, packaged snacks, fried foods and some dairy and non-dairy coffee creamers. We can also protect our heart by limiting added sugars and high amounts of processed salt.

Women tend to develop heart disease a little later than men, around the age of 60.

Thankfully there are ways we can be proactive to reduce our chances of developing heart disease.

“Proper exercise. Any kind, as long as you break a sweat,” says Rainow. He recommends at least 45 minutes, five days a week.

“Managing risk factors is another important component,” Rainow adds. “From blood pressure, to high cholesterol, to diabetes.” It seems getting other conditions under control can reduce our chances of a more catastrophic event.

Rainow emphasizes the importance of screening. And thankfully technological advances are making screening more effective than ever before.

“With the ability to do high-resolution CT scans and calcium scoring to identify asymptomatic heart disease,” Rainow explains, “we are able to greatly improve the chances of early detection.” ■

Kaplan Continued from Page 7 “Stay hydrated,” says Kaplan. “The single worst thing we can do to our health is not drink enough water.”

Kaplan recommends healthy adults drink 2.5 to 3 liters of water per day.

You might be surprised to know that most of Dr. Kaplan’s patients fall into two different age demographics.

“I see a lot of 30 to 40 year-olds,” says Kaplan. “They tend to be active and dehydrated. And then the other group of patients I see a lot are the 60 to 70 year-olds, who have other chronic conditions.”

And if you thought you were not at risk as a woman, Kaplan notes the amount of women coming into his practice has reached similar rates compared to men.

“Historically kidney stones were more common in men, but as women have developed the same bad health habits as men, we’ve

seen about equal numbers.”

But what if you’ve taken preventative measures and still form a stone, or have a family history of them?

“The most important thing a urologist can do is run a comprehensive metabolic evaluation to assess what sort of imbalances are leading to the stone formation,” explains Kaplan. “We can reduce your risk of forming stones by 90 percent.”

“We can also get into the kidneys and remove stones up to a few inches wide, with an incision the width of your finger.”

Kaplan describes how he uses the industry’s most technologicallyadvanced, minimally-invasive endoscopes.

“It acts as an ‘ultrasound jackhammer,’ breaking up the stones and then suctioning them out, all under direct vision.” ■

Perryman Continued from Page 12 Sonoma Valley Hospital, says treating his patients immediately and effectively is of utmost importance in helping their health. He also credits his unique approach of combining mindfulness with bariatric for lasting results. Perryman developed a curriculum to grow his patients’ emotional awareness. This process allows patients to experience emotions without judgment and, from that place of discomfort, be able to make responsible food choices. He credits this approach as the key to his patients’ long-term success.

14 | sonomanews.com

SIT Health and Wellness MF-2020.indd 14

“It’s about supporting these patients,” said Perryman. “Helping them feel their emotions and not act on them with food.”

What is Perryman’s favorite thing about his line of work?

“The impact,” says Perryman. “There’s no greater thing. My patients come back to our follow-up appointments filled with happiness and gratitude and health. As a surgeon, I can think of nothing that’s more impactful than this. It really does change lives.” ■

2020 | Sonoma Valley Health & Wellness

6/5/20 4:11 PM

Share facts about COVID-19 Know the facts about coronavirus (COVID-19) and help stop the spread of rumors.

FACT

1

Diseases can make anyone sick regardless of their race or ethnicity.

Fear and anxiety about COVID-19 can cause people to avoid or reject others even though they are not at risk for spreading the virus.

FACT

2

For most people, the immediate risk of becoming seriously ill from the virus that causes COVID-19 is thought to be low.

Older adults and people of any age who have serious underlying medical conditions may be at higher risk for more serious complications from COVID-19.

FACT

3

Someone who has completed quarantine or has been released from isolation does not pose a risk of infection to other people.

For up-to-date information, visit CDC’s coronavirus disease 2019 web page.

There are simple things you can do to help keep yourself and others healthy.

FACT

4

• Wash your hands often with soap and water for at least 20 seconds, especially after blowing your nose, coughing, or sneezing; going to the bathroom; and before eating or preparing food.

• When in public, wear a cloth face covering that covers your mouth and nose.

• Avoid touching your eyes, nose, and mouth with unwashed hands.

• Stay home when you are sick.

• Cover your cough or sneeze with a tissue, then throw the tissue in the trash.

You can help stop COVID-19 by knowing the signs and symptoms, which can include:

FACT

5

• Fever • Cough • Shortness of breath Seek medical attention immediately if you or someone you love has emergency warning signs, including: • Trouble breathing • Persistent pain or pressure in the chest • New confusion or not able to be woken • Bluish lips or face This list is not all inclusive. Please consult your medical provider for any other symptoms that are severe or concerning.

cdc.gov/coronavirus CS 316439-A 04/14/2020

Sonoma Valley Health & Wellness | 2020

SIT Health and Wellness MF-2020.indd 15

sonomanews.com | 15

6/5/20 4:11 PM

What you should know about COVID-19 to protect yourself and others Know about COVID-19

milk

• Coronavirus (COVID-19) is an illness caused by a virus that can spread from person to person.

• The virus that causes COVID-19 is a new coronavirus that has spread throughout the world.

• COVID-19 symptoms can range from mild (or no symptoms) to severe illness.

• Buy groceries and medicine, go to the doctor, and complete banking activities online when possible.

• If you must go in person, stay at least 6 feet away from others and disinfect items you must touch.

• Get deliveries and takeout, and limit in-person contact as much as possible.

Know how COVID-19 is spread • You can become infected by coming into close contact (about 6 feet or two arm lengths) with a person who has COVID-19. COVID-19 is primarily spread from person to person.

• You can become infected from respiratory droplets when an infected person coughs, sneezes, or talks.

• You may also be able to get it by touching a surface or object that has the virus on it, and then by touching your mouth, nose, or eyes.

Protect yourself and others from COVID-19 • There is currently no vaccine to protect against COVID-19. The best way to protect yourself is to avoid being exposed to the virus that causes COVID-19.

• Stay home as much as possible and avoid close contact with others.

• Wear a cloth face covering that covers your nose and mouth in public settings.

• Clean and disinfect frequently touched surfaces.

• Wash your hands often with soap and water for at least 20 seconds, or use an alcoholbased hand sanitizer that contains at least 60% alcohol.

Practice social distancing

Prevent the spread of COVID-19 if you are sick • Stay home if you are sick, except to get medical care.

• Avoid public transportation, ride-sharing, or taxis.

• Separate yourself from other people and pets in your home.

• There is no specific treatment for COVID-19, but you can seek medical care to help relieve your symptoms.

• If you need medical attention, call ahead.

Know your risk for severe illness • Everyone is at risk of getting COVID-19.

• Older adults and people of any age who have serious underlying medical conditions may be at higher risk for more severe illness.

cdc.gov/coronavirus CS 314937A 06/01/2020

16 | sonomanews.com

SIT Health and Wellness MF-2020.indd 16

2020 | Sonoma Valley Health & Wellness

6/5/20 4:11 PM

10 things you can do to manage

10 things you can do to manage your COVID-19 your atCOVID-19 symptoms home symptoms at home Accessible Version: https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/steps-when-sick.html

If you have possible or confirmed COVID-19:

1.

Stay home from work and

6.

Cover your cough and sneezes.

2.

Monitor your symptoms

7.

Wash your hands often with

3.

Get rest and stay hydrated.

8.

As much as possible, stay in a specific room and away from other people in your home.

Also, you should use a separate bathroom, if available. If you need to be around other people in or outside of the home, wear a facemask.

9.

Avoid sharing personal items with other people in

4.

school. And stay away from other public places. If you must go out, avoid using any kind of public transportation, ridesharing, or taxis.

carefully. If your symptoms get worse, call your healthcare provider immediately.

If you have a medical appointment, call the

healthcare provider

your household, like dishes, towels, and bedding.

ahead of time and tell them that you have or may have COVID-19.

5.

For medical emergencies, call 911 and notify the dispatch personnel that you have or may have COVID-19.

soap and water for at least 20 seconds or clean your hands with an alcohol-based hand sanitizer that contains at least 60% alcohol.

10.

Clean all surfaces that are touched often, like counters, tabletops, and doorknobs.

Use household cleaning sprays or wipes according to the label instructions.

cdc.gov/coronavirus CS 315822-A 05/11/2020

Sonoma Valley Health & Wellness | 2020

SIT Health and Wellness MF-2020.indd 17

sonomanews.com | 17

6/5/20 4:11 PM

S

Prevent the spread of COVID-19 if you are sick Accessible version: https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/steps-when-sick.html

If you are sick with COVID-19 or think you might have COVID-19, follow the steps below to help protect other people in your home and community.

Stay home except to get medical care.

• Stay home. Most people with COVID-19 have mild illness and are able to recover at home without medical care. Do not leave your home, except to get medical care. Do not visit public areas.

• Take care of yourself. Get rest and stay hydrated.

• Get medical care when needed. Call your doctor before you go to their office for care. But, if you have trouble breathing or other concerning symptoms, call 911 for immediate help.

• Avoid public transportation, ride-sharing, or taxis.

Separate yourself from other people and pets in your home.

• As much as possible, stay in a specific room and away from other people and pets in your home. Also, you should use a separate bathroom, if available. If you need to be around other people or animals in or outside of the home, wear a cloth face covering. ɞ See COVID-19 and Animals if you have questions about pets: https://www.cdc.gov/coronavirus/2019ncov/faq.html#COVID19animals

Monitor your symptoms.

• Common symptoms of COVID-19 include fever and cough. Trouble breathing is a more serious symptom that means you should get medical attention.

• Follow care instructions from your healthcare provider and local health department. Your local health authorities will give instructions on checking your symptoms and reporting information.

W Sc Cr

If you develop emergency warning signs for COVID-19 get medical attention immediately.

Emergency warning signs include*: • Trouble breathing

A

• Persistent pain or pressure in the chest • New confusion or not able to be woken • Bluish lips or face

So

*This list is not all inclusive. Please consult your medical provider for any other symptoms that are severe or concerning to you.

A Br In M

Call 911 if you have a medical emergency. If you have a medical emergency and need to call 911, notify the operator that you have or think you might have, COVID-19. If possible, put on a facemask before medical help arrives.

N Ca Th Sh

Call ahead before visiting your doctor.

• Call ahead. Many medical visits for routine care are being postponed or done by phone or telemedicine.

• If you have a medical appointment that cannot be postponed, call your doctor’s office. This will help the office protect themselves and other patients.

If you are sick, wear a cloth covering over your nose and mouth.

Sa

So

• You should wear a cloth face covering over your nose and mouth if you must be around other people or animals, including pets (even at home).

So

• You don’t need to wear the cloth face covering if you are alone.

If you can’t put on a cloth face covering (because of trouble breathing for example), cover your coughs and sneezes in some other way. Try to stay at least 6 feet away from other people.

This will help protect the people around you.

Note: During the COVID-19 pandemic, medical grade facemasks are reserved for healthcare workers and some first responders.

You may need to make a cloth face covering using a scarf or bandana.

G

So D Su

A

Sa

cdc.gov/coronavirus

Th

CS 316120-A 05/03/2020

18 | sonomanews.com

SIT Health and Wellness MF-2020.indd 18

2020 | Sonoma Valley Health & Wellness

6/5/20 4:11 PM

Sonoma Valley Health Resource Directory BARIATRIC (WEIGHT LOSS) SURGERY

INTERNAL MEDICINE/PRIMARY CARE

Whole Health Weight Loss Institute Scott V. Perryman MD Crystine Lee MD 1300 Main Street, Suite 200, Napa, CA 94559...............721-3500

S. Douglas Campbell, MD 670 Third St. W., Sonoma .............................................. .......938-5916 Robert Gleser, MD 651 First St. W., Sonoma........................................................ 938.3870 Yong Liu, MD, PharmaD 181 Andrieux St, #303 ..........................................................933-0500 Guy Delorifice, MD 370 Perkins St., Sonoma .......................................................938-1255 Doreen Marino, MD 651 First St. W., Sonoma........................................................938-3870 Brian M. Sebastian, MD 651 First St. W., Sonoma .......................................................938-3870 Dennis Verducci, MD 670 Third St. W., Sonoma .....................................................938-5916

BREAST SURGERY Alexis Alexandridis, MD, FACS 246 Perkins Street, Sonoma ...............................................938-7690

CARDIOLOGY Sonoma Cardiology Cardiovascular Center of Marin, A UCSF Health Clinic Alex Rainow, MD Brian Keeffe, MD Ines Sherifi, MD Mark Wexman, MD 651 1st Street West, Suite L (Third Floor) .......................935-1470 marincardiology.org Northern California Medical Associates Cardiology – Sonoma Thomas Dunlap, MD Sheryl Garrett, MD 558 Third Street, West............................................................931-6469 ncmahealth.com

COLORECTAL SURGERY Sabrina Kidd, MD 464 W Napa St., Sonoma ......................................................931-4219

DERMATOLOGY Sonoma Dermatology R. Makala Anders, MD 461 Seventh St. W. #3, Sonoma ..........................................938-1423 Sonoma Skin, Robin Knuttle, MD 181 Andrieux St., Suite 103, Sonoma . .............................938-9880

FAMILY PRACTICE Geeta Malik, MD 651 1st Street West (2nd Floor) .........................................938-3870 Sonoma Valley Specialty Clinic: Family Practice Daisy Manuel-Arguelles, DO Subhash Mishra, 270 Perkins Street ...................................................................938-3131

GENERAL SURGERY Alexis Alexandridis, MD, FACS 264 Perkins Street, Sonoma ...............................................938-7690 Sabrina Kidd, MD 464 West Napa Street ...........................................................931-4219

HEMATOLOGYONCOLOGY Thomas Stanton, MD, 110 Lynch Creek Way, #A, Petaluma ......................... .......763-0600 Sonoma Valley Health & Wellness | 2020

SIT Health and Wellness MF-2020.indd 19

MAXILLOFACIAL SURGERY Tyler Boyton, MD 378 Perkins St., Sonoma .... ..................................................996-4519

NEPHROLOGY Thomas Paukert, MD 3443 Villa Lane #6, Napa.......................................................252-8407

OBSTETRICS & GYNECOLOGY D. Paul Amara, MD FACOG, 181 Andrieux St., Sonoma ...................................938-3300 Jacqueline Dela Merced, MD 651 1st Street West, Suite K (Third Floor) .............415-461-1949 Lizellen LaFollette, MD 651 1st Street West, Suite K (Third Floor) .............415-461-1949

OCCUPATIONAL HEALTH DEPARTMENT Sonoma Valley Hospital (North Entrance) 347 Andrieux Street ...............................................................935-5470

OPHTHALMOLOGY North Bay Eye Associates – Sonoma William H. Bartlett, MD Michael Saidel, MD 181 Andrieux Street, Suites 100 & 101 ............................996-1052 Sophia Schluter, MD 696 Third Street, West, Sonoma, CA 95476....................996-1900

ORTHOPEDIC SURGERY Michael Brown, MD 347 Andrieux Street, North Entrance, Sonoma, CA 95476 ................................................................938-3870 Robert Harf, MD 181 Andrieux St., #111, Sonoma........................................996-8017 Jared Huffman, MD 3237 Claremont Way, Napa ................................................265-6435 sonomanews.com | 19

| Summer Resource Guide ... 2017 | 1 6/5/20 4:11 PM

Paul B. Roache, MD 651 1st Street West, Suite K (Third Floor) ..............415-447-0495 Noah D. Weiss, MD 462 Napa St. W., Sonoma......................................................935-5600

PAIN MANAGEMENT Norman Pang, MD 3835 Cypress Drive, Suite 102 Petaluma, CA.................762-8586 Jason Pope, MD .....................................................................844-527-7369 Christopher Voscopoulos, MD .................................................939-6070

PRIMARY CARE (See Internal Medicine, Family Practice) PEDIATRIC CARDIOLOGY Nikola Tede, MD 3536 Mendocino Ave., Santa Rosa....................................571-8132

PEDIATRICS/PRIMARY CARE Charles F. DeTorres, MD 181 Andrieux St, Suite 208 ..................................................935-9000 Jerome C. Smith, MD, MPG, FAAP 651 1st Street West, Suite H ................................................938-3870 Christina Sullivan, MD, SVCHC 19270 Sonoma Highway .....................................................939-6070

PODIATRY Golden Gate Foot & Ankle 686 3rd Street West ................................................................ 938.1977 Phone ..........................................................................................938-1977 Fax ................................................................................................938-1977 Website ............................................................www.ggfootankle.com Email ............................................................. ggfootankle@gmail.com Peter Redko, DPM, FACFAS Petaluma, CA ...........................................................................769-8481

SPINE SURGERY Jared Huffman, MD, 3237 Claremont Way, Napa ................................................265-6435

UROLOGY Adam Kaplan, MD, 462 West Napa Road ............................................................. 525.4051

UROGYNECOLOGY/PELVIC MEDICINE Sujatha Pathi, MD, 651 1st Street West, Suite K (Third Floor) ..............415-461-7800

VASCULAR SURGERY Tina DeSai, MD 651 1st Street West, Suite K (Third Floor) .....................415-925-8346

WOUND CARE Sonoma Valley Hospital (North Entrance) 347 Andrieux Street ......................................................................935-5270 20 | sonomanews.com

2 | Summer Resource Guide ... 2017 SIT Health and Wellness MF-2020.indd 20

SONOMA VALLEY COMMUNITY HEALTH CENTER

Ja

A Full Service Medical Practice Serving The Sonoma Valley 19270 Sonoma Highway, .....................................................939-6070 www.svchc.org • Carol Ahern, MD, Chief Medical Officer, Family Medicine • Stanley Levine, MD, Obstetrics & Gynecology • Paul Phelps, DDS, Dental • Michelle Reynolds, MD, Family Medicine • Jerome C. Smith, MD, MPH, FAAP, Pediatrics • Christina Sullivan, MD, Pediatrics • Curt Allday, Pharm.D., Pharmacy Medical Director • Shannon Ryan, Director of Community Wellness • Bradd Yoshioka, DDS, Dental

El

ACUPRESSURE

Re

Mary Sisler, 104 Eastside Circle, Petaluma ...... .....................338-3051 Karen Andrews, Sonoma Valley Acupressure 181 Andrieux St., #105 ......................................................... 338-5962 Steven Lewis, HHP, Sonoma Valley Acupressure 181 Andrieux St., #105 ................................................. 619.981.0673

ACUPUNCTURE Robert Greenstein, L.Ac., 811 W. Napa St. ....... .....................490-5972 Ned Hoke, OMD, L.Ac., Ned Hoke & Associates, 19210 Sonoma Highway, Sonoma.............996-4511 Cecilia Hong, L.Ac., 670 W. Napa St., Suite D ........................................................996-7358 Jennifer Jensen, L.Ac., Sonoma Valley Acupuncture & Herb Center, 181 Andrieux St., Suite 105 ...................996-6681 Taras Lumiere, DC, L.Ac., 113 Merida Lane .................................. .....996-3090/916-765-0435 Phil Madden, L.Ac., Sonoma Valley Acupuncture & Herb Center, 181 Andrieux St., Suite 105 ..................................996-6681 Natural Methods Health Care, 19210 Sonoma Highway, Sonoma ...................................996-4511 China Roberson, L.Ac, 525 Third St. W. ....... ..................530-265-3763

A Ba G

Jo

Ry Br

Bo

Ja

M

Jo Ti

Bo

St

Li Jo

M

Pa

AYURVEDA Ginger Schechter, MD, Yoga One, 416 B St., Suite D, Santa Rosa ....................... 542-9644 Deacon Carpente, CAS , Yoga One, 416 B. St., Suite D, Santa Rosa....................... 542-9644

BIOFEEDBACK (STRESS RESPONSIVENESS) Dan Martin, BCB, 525 3rd Street West ...................... 509-0120

N

Ti D

CANCER SUPPORT SONOMA Integrative Therapies 246 Perkins Street .................................................................. 509.3549

CHIROPRACTIC

Robert Adams, DC DABCN, Adams Chiropractic Offices, 101 Andrieux St. .....................................................996-4535 Laurence J Adams, DC DACNB, Adams Chiropractic Offices, 101 Andrieux St. ............................996-4535 2020 | Sonoma Valley Health & Wellness

6/5/20 4:11 PM

D

Pa

D

0 g

1

2

3

2

1

8

1

5

1

1 3

4

4

0

9

5

5

James H Adams, DC DABCN, Adams Chiropractic Offices, 101 Andrieux St. .............................996-4535 Eliot A Carter, DC, Carter Chiropractic, 181 Andrieux Street #201 ....................................................939-1393 Arthur Charette, DC QME, 587 Fifth St. W .............................778-1773 Barry Danieli, DC, 19016 Bay St. ..............................................996-2252 Grant Dobson, DC, Valley Chiropractic 587 Fifth Street West ..............................................................935-1006 Joe Ercolini, DC, Harvest Chiropractic 651 First St. W. Suite C ...........................................................931-9992 Ryan T. Lloyd, DC, 525 Third St. W, Suite C ...........................575-8988 Brian Wirick, DC, Wirick Chiropractic Care, 813 W. Napa St. ........................................................................935-4330

ENERGY MEDICINE Regina M. Powers ............................................................... 415-572-2065 powersenergymedicine.com

MASSAGE THERAPY Body Flows, Massage Therapist 525 3rd St. W. #4 .............................................................917-913-1144 Jayne Brogan, CMT ABP, 461 Seventh St. W. Suite 5 ....................................................996-8581 Marsha K Copeland, CMP, Center for the Healing Arts, 19343 Sonoma Highway ........................ 367-2894t Jody Falconer, CMT, 813 W. Napa St. ........ ............................. 935-4330 Tiona Gundy, Earth Dance Center for the Healing Arts, 19343 Sonoma Highway ...... ....................337-2235 Bobbie Jonas, NCMT, Rejuvenations Massage Therapy, 19343 Highway 12 ...............................................227-6485 Steven Lewis, HHP, Sonoma Valley Acupressure 181 Andrieux St. Suite 105......................................... 619-981-0673 Lisa Vota Shiga, CMT, 19343 Sonoma Highway . ................291-5648 JoAnn Sorensen, 41 Ramble Creek Drive, Cotati ...........................................................................................290-4725 Monika Szumilak, NCTMB 19343 Sonoma Highway ......................................................933-7815 Parkpoint Health Club Sonoma, 19111 Sonoma Hwy, Maxwell Village Shopping Center .....................................996-3111

MEDICINAL HERBOLOGY Ned Hoke, OMD, L.Ac., Ned Hoke & Associates, 19210 Sonoma Highway ......................................................996-4511 Tina Tedesco, 691 Spring Lane..................................................996-3237 Dennis Zerbo, MA, CNC, Petaluma ....................................................................................765-9094 denzerb@sonic.net

MENTAL HEALTH Douglas Anderson, PhD, 181 Andrieux St., Suite 210..................................................363-2143 Patricia Brooks, LCSW PhD, 369 Perkins Street ............................................. 935-2900/337-7524 Debbie Catz, M.S.W., Hypnotherapist, www.norcalhypno.com ........................................................721-1500 Sonoma Valley Health & Wellness | 2020

SIT Health and Wellness MF-2020.indd 21

Natalie Compagni-Portis Ph.D., MFT .....................................................................................510-531-1571 drnataliecp@gmail.com Mary Flett, PhD, Psychotherapist , 369 Perkins Street ...................................................................938-5531 Rochelle Pratima Freeman, MA MFT, 17209 Hillcrest Ave. ................................................................889-2922 Susan Karle, MFT, 181 Andrieux St., Suite 210 ...................................................................................938-3345 Jerry Silver, PhD, 454 W. Napa St. ............................................938-0226 J. Maia Silver, MA, MFT, 454 W. Napa St. ................................939-1531 Phylis Wakefield, PhD, 1151 Broadway, Suite 202 .............................................................. 222-6242/477-9126

NATUROPATHIC DOCTORS Marcus Porrino, ND, Sonoma Naturopathic, Medicine, 710 W. Napa St., Suite 1 ...................................996-9355 Rebecca Porrino, ND, Sonoma Naturopathic, Medicine, 710 W. Napa St., Suite 1 ....................................996-9355 Danielle Schwaderer, ND, 651 1st St. W. ...............................996-4656

NUTRITIONAL COUNSELING Sonoma Valley Hospital Nutritional Counseling 347 Andrieux Street ...............................................................935-5287 Annaka Karle, NC, 181 Andrieux St., Suite 210 .................................................294-7874 Dennis Zerbo, MA, CNC, Petaluma ...................................................................................765-9094 denzerb@sonic.net

ONCOLOGY MASSAGE Karen Cahill, Certified Oncology Massage .......................... 849-8062

PHYSICAL AND OCCUPATIONAL THERAPY Hand and Physical Therapy Dept., Sonoma Valley Hospital 19312 Sonoma Hwy ...............................................................935-5345 Speech Therapy Dept., Sonoma Valley Hospital 347 Andrieux Street ...............................................................935-5020

YOGA Bikram Yoga Sonoma, 721 W. Napa St. ........ .........................935-5862 Lisa Murray, The Yoga Community Center 557 Fifth St. ..............................................................................935-8600 Julie Jay, RN, N.P., 783 Garland Ave. ....................................... 696-6097/415-338-1483 Parkpoint Health Club Sonoma, 19111 Sonoma Hwy, Maxwell Village Shopping Center .....................................996-3111 Pilates Pro Works, 294 W. Napa St. ...........................................721-1450 Steven Lewis, HHP, Sonoma Valley Acupressure 181 Andrieux St. Suite 105......................................... 619-981-0673 Ageless Yogis ..........................................................................206-371-8423 Noble Yoga 209 Nino Marco Square, Sonoma ............................833-707-9642 sonomanews.com | 21

| Summer Resource Guide ... 2017 | 3 6/5/20 4:11 PM

HEALTH CLUBS Anytime Fitness, 500 W Napa St #536, Sonoma Market Center ........................................................938-7154 California Martial Arts Institute, 276 E. Napa St. . ...............938-9478 CrossFit VOM, 19800 8th St. E. Ste 4 .............................................................................................799-4600 Curves, 250 W. Napa St. ..................................... .........................933-3030 EA’s CrossFit, 19698 8th St. E., Sonoma ....... .................415-314-1399 en-er-gy (n.) LLC, 450 1st St E. ............................. .....................217-4584 First2Fight, 17620 Sonoma Hwy, Suite 1, Boyes Hot Springs ...................................................721-6205 Fitness Factory 999 West Spain Street, Sonoma .........................................938-2705 Parkpoint Health Club Sonoma, 19111 Sonoma Hwy, Maxwell Village Shopping Center .....................................996-3111 Pilates Pro Works, 294 W. Napa St. ................. .........................721-1450 Present Pregnancy, 170 Church St. ........................................483-7061 Pure Barre, 201 W. Napa St. #15 ................... ............................343-1138 Sonoma Ashram, 1087 Craig Ave. ............... ...........................996-8915 Sonoma Fit, 19310 Sonoma Highway ...................................721-1394 The Strength Studio, 10 Maple Street, Sonoma ................................ 829-1330/343-7333 Yoga Community, 577 5th St. W. ..................... ........................935-8600

PHARMACY CVS, 201 W. Napa St. #35.............................................................938-4730 Pharmaca Integrative Pharmacy, 303 W. Napa St. .............938-1147 RiteAid, 19205 Sonoma Highway ............. ..............................938-0281 Safeway, 477 W. Napa St. ...........................................................996-0633

AUDIOLOGY Advanced Instruments Hearing Center 1055 Broadway, Suite A, Sonoma .................................... 996-6331 Sonoma Valley Hearing Center 511 Third St. W., Sonoma ......................................................938-3610 SF Audiology 752 Broadway, Sonoma ..............................................415-362-2901

PLASTIC SURGERY Napa Valley Plastic Surgery 181 Andrieux Street Sonoma .............................................996-2071

DENTISTS Carol Denise Berner DDS, 454 Fourth St. W. ...... .................996-3737 Tyler T. Boynton, DMD, 378 Perkins St. ................................. 996-4519 Jody Alison Culp DDS, 39 W. Napa St. ...... .............................938-5322 Richard Lee Daffurn DDS, 181 Andreiux St., Ste. 104 ...................................................996-4585 William E. Dempsey DDS, 390 W. Napa St. ...........................938-8575 Kristin B. Devincenzi DDS, 763 Broadway ........................... 938-8528 Julie Neal Forstadt DDS, 763 Broadway ...............................938-8528 Michael N. Hillstead DDS, 574 Third St. W. ........ ...................996-0813 Kimberly Quan Hubenette DDS, 660 Third St. W. ..............938-9066 Alex Ivanoff & Association, 17776 Highway 12 ..................935-8200 Daniel L. Kittleson DDS, 548 Third St. W. ............................. 938-3077 22 | sonomanews.com

4 | Summer Resource Guide ... 2017 SIT Health and Wellness MF-2020.indd 22

Jeffrey Carl Lopes DMD, 399 W. Napa St .........................................................................996-6704 Steven M. Mansfield DDS, 390 W. Napa St. ..........................935-3497 Dena Toby Marcus DDS, 644 Third St. W., Ste. A . ...............996-7775 Peter G. Meyerhoff DDS, 684 W. Napa St. .............................996-8833 Christopher E. Neale DMD, 644 Third St. W. Ste. A ............................................................996-7775 Nora Louise Nielson DDS, 454 Fourth St. W. . ......................996-3737 Peter K. Pang DDS, 554 Third St. W. ............ ............................996-3016 Richard C. Prince, 13692 Arnold Drive, Glen Ellen .........................................996-8471 Jagdeep Singh Sandhu DDS, 21533 Hyde Road ...............575-9595 Kamaldeep K. Sandhu DDS, 21533 Hyde Road .................575-9595 Sai Dental, Family Dentistry, 18615 Highway 12, Suite 102 .............................................933-8600 Sonoma Pediatric Dentistry, 248 Perkins St. ........................938-7341 Synergy Dental Group, 660 Third St. W. ................................938-9066 Thomas D. Varin DDS, 390 W. Napa St. .............. ....................938-3679 Aaron Matthew Wong DDS, 390 W. Napa St. ... ...................938-5322 Richard K. Wong, 390 W. Napa St. ................. ..........................938-8575 Wong & Wong, 390 W. Napa St. ..................... ..........................938-8575

ENDODONTISTS Stephen P. Holifield DDS, 375 Perkins St. ....... ......................933-9700

PERIODONTISTS Jad S. Elkhoury DDS, 248 Perkins St. ......................................938-2155

ORTHODONTISTS Caroline Anne Laurent DMD, 21 Patten St. .... .....................938-5255 Timothy D. Irish DDS, 699 Fifth St. W. .............. ......................935-6878

ORAL SURGEONS Tyler T. Boynton, DMD , 378 Perkins St. ......... .......................996-4519 Lee Schaller DDS, 378 Perkins St. .................. ..........................996-4519

MEMORY AFFIRMATIVhealth Patricia Re, Program Manager RE:mind - enhancing memory through science & lifestyle 482 Saunders Drive, Sonoma, CA, 95476 .................................................................................. 800-2302 www.affirmativhealth.com

MISCELLANEOUS Hanna Boys Center 17000 Arnold Drive, Sonoma .............................................996-6767 McCoy’s Helping Hands Home Health Care P.O. Box 465 Sonoma .............................................................287-3908 Sonoma Fire & Rescue, 630 Second St. W. ......................... ..........................................996-2101 Zellers Insurance & Financial Services, 18911 Sonoma Highway ..... ........................ .. 996-5282/291-9323 2020 | Sonoma Valley Health & Wellness

6/5/20 4:11 PM

4 7 5 3

Meet Sonoma Valley’s Coach for Self-Growth A Strategy for Success

Be the architect of your life’s landscape.

5 7 6

What’s holding you back? This intensive retreat guides you through not only creating your plan of action, but discovering what has gotten in the way of achieving your goals in the past. Put frustration and defeat behind you as you forge ahead towards success with new understandings, new insights and a plan of actions. It’s time!

1 5 5

Discovering a Spirituality of One’s Own Grow where you are planted.

0 1 6 9 2 5 5

This retreat invites you to open to the higher purpose of your journey and explore the experience of The Divine in your life. Along this path, personal growth unfolds in the most individual and sacred way.

Conscious Aging

Enrich your soil with wisdom & strength.

0

Each stage of life comes with its challenges and its gifts. In the Conscious Aging Retreat you will explore not just the challenges that present themselves in old age, but the opportunities that present themselves in a time where there is so much to give back.

5

5 8

Finding the Imperfect Other

9 9

You will not find the perfect relationship based on what you want; you will find it based on who you are. Discover what has gotten in your way on the road to love partnership. This retreat teaches you the tools and skills necessary to grow as a partner and open yourself up to the perfectly imperfect relationship.

2 m

7

8

1

Reap joy and abundance - A journey to abiding love.

Marianne Harms

nnone

Private day-long & overnight retreats.

“I can help. It’s what I do.”

Learn more now - 707.343.7825 www.centerstreetcoaching.com

3 Sonoma Valley Health & Wellness | 2020

SIT Health and Wellness MF-2020.indd 23

sonomanews.com | 23

6/5/20 4:11 PM

PARKPOINT PARKPOINT PARKPOINT PARKPOINT HEALTH HEALTH CLUBS HEALTH CLUBS HEALTH CLUBS CLUBS CLEANER. CLEANER. HEALTHIER. STRONGER. CLEANER. HEALTHIER. STRONGER. CLEANER.HEALTHIER. HEALTHIER.STRONGER. STRONGER. It’s It’s time WORK OUT! It’s time toto WORK OUT! It’stime timeto toWORK WORKOUT! OUT!

Nothing Nothingisismore moreimportant importanttotoususthan thanthe the Nothing Nothingisismore moreimportant importanttotoususthan thanthe the health health&&safety safetyofofyou you&&your yourfamily. family. health health&&safety safetyofofyou you&&your yourfamily. family.

WeWe have have been been working working diligently diligently over over the the past past several several weeks weeks learning learning WeWe have been working diligently over the past several weeks learning have been working diligently over the past several weeks learning best bestpractices practicesfrom froma awide widevariety varietyofofmedical medicaldoctors doctors& &facility facility best bestpractices practicesfrom froma awide widevariety varietyofofmedical medicaldoctors doctors& &facility facility maintenance maintenance experts. experts. maintenance experts. maintenance experts.

Parkpoint Parkpoint will will still still provide provide the the community community & connection & connection you’ve you’ve allall been been Parkpoint will still provide the community & connection you’ve allall been Parkpoint will still provide the community & connection you’ve been missing, missing, plus plus additional additional measures measures asas a commitment a commitment toto safeguarding safeguarding your your missing, plus additional measures asas a commitment toto safeguarding your missing, plus additional measures a commitment safeguarding your health: health: health: health: • • • • • • • •

•Well-trained Well-trained & knowledgeable & knowledgeable staff, staff, excited excited to greet to greet youyou with with a smile a smile under under their their masks masks & knowledgeable staff, excited to greet youyou with a smile under their masks •Well-trained Well-trained & knowledgeable staff, excited to greet with a smile under their masks •Improved Improved cleaning cleaning & disinfecting & disinfecting products products & procedures—designated & procedures—designated as effective as effective against against thethe cleaning products & procedures—designated as effective against thethe •Improved Improved cleaning & disinfecting products & procedures—designated as effective against COVID-19 COVID-19 virus virus & disinfecting COVID-19 virus COVID-19 virus •Electrostatic Electrostatic sprayer sprayer application application (as (as used used in hospitals) in hospitals) to effectively to effectively attack attack microbes microbes by coating by coating sprayer application (as used in hospitals) to effectively attack microbes by coating •Electrostatic Electrostatic sprayer application (as used in hospitals) to effectively attack microbes by coating equipment equipment & surfaces & surfaces with with disinfectant disinfectant daily daily equipment & surfaces with disinfectant daily equipment & surfaces with disinfectant daily •Equipment Equipment spaciously spaciously placed placed to provide to provide physical physical distancing distancing for for workouts workouts spaciously placed to provide physical distancing for for workouts •Equipment Equipment spaciously placed to provide physical distancing workouts

ARKPOINT ARKPOINT READY FOR YOU! ARKPOINT ISIS READY FOR YOU! ARKPOINTIS ISREADY READYFOR FORYOU! YOU! SANTA SANTA ROSA HEALDSBURG SONOMA SANTA ROSA HEALDSBURG SONOMA SANTAROSA ROSA HEALDSBURG HEALDSBURG SONOMA SONOMA P PA AR RK KP PO OI NI NT HT HE EA AL TL HT HC CL UL UB B. C. CO OM M P PA AR RK KP PO OI NI NT HT HE EA AL TL HT HC CL UL UB B. C. CO OM M

SIT Health and Wellness MF-2020.indd 24

6/5/20 4:11 PM