FREE. Classes. Health & Wellness AND LOW-COST

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1 FREE AND LOW-COST Health & Wellness Classes OCTOBER DECEMBER 2017

General Health... 1-3 Heart Health... 4 Diabetes Health... 4 Bone & Joint Health... 5 Integrative Medicine... 5 Weight Loss & Nutrition... 7 BabySource... 8-9 CPR... 9 OASIS for Ages 50+.

2 General Health Heart Health... 4 Diabetes Health... 4 Bone & Joint Health... 5 Integrative Medicine... 5 Weight Loss & Nutrition... 7 BabySource CPR... 9 OASIS for Ages Support Groups CLASS LOCATIONS 2185 Citracado Parkway Escondido, CA (formerly Pomerado Hospital) Pomerado Road Poway, CA Pomerado Outpatient Pavilion Pomerado Road Poway, CA Palomar Health San Marcos 120 Craven Road San Marcos, CA Palomar HealthSource 125 Vallecitos de Oro San Marcos, CA HOW TO REGISTER To register for a class, visit PalomarHealth.org/Classes or call

GENERAL HEALTH FEE: Free Unless Noted Registration Required Healthy Lifestyle Support Thursday, October 12, November 9 or December 14 10 11 a.m. Get help making sense of diet and health recommendations.

3 GENERAL HEALTH FEE: Free Unless Noted Registration Required Healthy Lifestyle Support Thursday, October 12, November 9 or December a.m. Get help making sense of diet and health recommendations. Join Janice Baker, RD, CDE, for a discussion on current nutrition updates and meal planning ideas to help manage diabetes, high blood pressure and heart disease. Caring for Your Kidneys Monday, October :30 a.m. or 6 7:30 p.m. Monday, December :30 a.m. or 6 7:30 p.m. Join Janice Baker, RD, CDE, as she reviews the most current recommendations to help reduce the risk of kidney disease or slow its progression. Overview of Sleep and Common Sleep Disorders Raymond Family Conference Center Tuesday, October :30 p.m. Do you have insomnia, sleep apnea, restless leg syndrome or abnormal behaviors when you sleep? Sleep Medicine Specialist Michael Zupancic, MD, will discuss why we sleep, the purpose of sleep, how sleep affects our body and mind, consequences of sleep loss and common sleep disorders. Prostate Health Raymond Family Conference Center Monday, November :30 p.m. Calling all men! Did you know prostate cancer is the second leading cause of cancer among men in the United States? Prostate cancer often has no symptoms in its early stages, but it can often be treated successfully. Urologist Julian Anthony, MD, will discuss prostate health, the risk for prostate cancer and the advantages of the minimally invasive da Vinci robotic prostatectomy. 1

GENERAL HEALTH FEE: Free Unless Noted Registration Required Wellness Blog At Palomar Health, we want to inspire you to be well and empower you with information that helps you achieve your health

4 GENERAL HEALTH FEE: Free Unless Noted Registration Required Wellness Blog At Palomar Health, we want to inspire you to be well and empower you with information that helps you achieve your health goals. Our Wellness Blog is an online resource center for a variety of health and wellness topics including: Family Health Fitness Weight Loss Mental Health Become a Palomar Health Volunteer, Resource Center Monday, October :30 a.m., Meeting Room C/D Monday, October a.m. 12:30 p.m. Volunteering can make a real difference to your life and the lives of those around you. Join us for an informational session about the variety of opportunities that await you as a Palomar Health Volunteer! Balance Basics Wednesday, October :30 p.m. Palomar Health San Marcos, 2nd Floor Classroom Thursday, November :30 a.m. Have you ever felt dizzy, lightheaded or as if the room was spinning around you? Balance problems are among the most common reasons older adults seek help from a doctor. Physical Therapists Andrea McCuskey, PT, MS, OCS, and Gina Valdez, DPT, CEAS will discuss the balance system, assessment of balance disorders and conditions that cause balance problems. Learn fall prevention basics and practice balance exercises. New information added daily! PalomarHealth.org/WellnessBlog 2

5 It s About You: Who will Make Your Medical Decisions When You Can t Monday, November 6 1 2:30 p.m. Palomar Health strongly supports your right to make decisions about your medical care. Learn the importance of Advance Directives, the document ensuring your healthcare providers know your medical care decisions if you are no longer able to make them yourself. Hearing Screenings Palomar Health San Marcos, 2nd Floor Classroom Tuesday, November p.m. Hearing loss is truly the invisible disability which affects millions of people. Audiologist David Illich, AuD, will provide free hearing screenings to accurately measure if you are experiencing hearing loss. Hearing Loss and New Technologies Palomar Health San Marcos, 2nd Floor Classroom Thursday, November a.m. Noon Don t miss your favorite music, show or movie again! Learn how to hear better in noisy situations and on telephone calls. Audiologist Heather Cones, AuD, will share new hearing aid technologies and strategies that can help you stay connected to important aspects of your social life. Arthritis Basics Palomar Health San Marcos, 2nd Floor Classroom Friday, November :30 p.m. Do you suffer from arthritis? Is it osteoarthritis or autoimmune arthritis? Rheumatologist Basma Al Nahlawi, MD, will discuss the different types of arthritis, how to diagnose symptoms, when to see the doctor and basic treatments. How to Love Your Liver Monday, December :30 p.m. Fatty liver disease, hepatitis and cirrhosis are becoming more widespread. Join Janice Baker, RD, CDE, for a review of liver conditions, treatments as well as nutrition and lifestyle choices that can help keep your liver happy. Intestinal Problems and Gut Health Wednesday, December :30 p.m. Join Gastroenterologist Alan Larson, MD, for an informal question and answer session to discuss common intestinal problems and gut health BLOOD PRESSURE SCREENING Check your blood pressure regularly Fee: Free, no registration required HOW TO REGISTER 3 To register for a class, visit PalomarHealth.org/Classes or call Lobby 2 nd Tuesday of each month 10 a.m. Noon Lobby 4 th Tuesday of each month 10 a.m. 2 p.m. 3

6 HEART HEALTH FEE: Free Unless Noted Registration Required Eating for a Healthy Heart Tuesday, October :30 a.m. Join Janice Baker, RD, CDE, as she discusses maintaining a healthy heart through cardiac-friendly nutrition. Heart Failure 2017: 10 Life-Saving Treatments Palomar Health San Marcos, 2nd Floor Classroom Tuesday, November :30 a.m. Heart failure is a serious long-term condition, but you can live a full and enjoyable life with the right treatment and active attention to your lifestyle. Cardiologist Robert Stein, MD, will discuss all aspects of heart failure including the most up-to-date studies and guidelines plus 10 current life-saving therapies. What is Coronary Artery Disease? Raymond Family Conference Center Thursday, November :30 p.m. Coronary artery disease is the result of plaque buildup in the coronary arteries, leading to blockages that could cause a heart attack. Join Cardiologist Mikhail Malek, MD, for an informative class on the causes, prevention and treatment options for this disease. Do You Have Atrial Fibrillation? Raymond Family Conference Center Thursday, December :30 p.m. Electrophysiologist Navinder Sawhney, MD, will discuss the most common type of abnormal heart rhythm, from signs and symptoms to diagnosis and treatment. DIABETES HEALTH FEE: Free Unless Noted Registration Required Diabetes and Nutrition Monday, October p.m. Tuesday, October a.m. Noon Monday, November p.m. Tuesday, November a.m. Noon Janice Baker, RD, CDE, will discuss the latest on managing diabetes, reducing risks of diabetes related complications and healthful food choices Type 1 Diabetes Support Monday, October :30 p.m. Join Janice Baker, RD, CDE, for group discussion, education and tips for living well with Type 1 diabetes. Family and friends welcome. REGISTER TODAY 4 PalomarHealth.org/Classes

BONE & JOINT HEALTH FEE: Free Unless Noted Registration Required INTEGRATIVE MEDICINE FEE: Free Unless Noted Registration Required Focus on Your Feet and Ankles Raymond Family Conference Center

7 BONE & JOINT HEALTH FEE: Free Unless Noted Registration Required INTEGRATIVE MEDICINE FEE: Free Unless Noted Registration Required Focus on Your Feet and Ankles Raymond Family Conference Center Thursday, November 9 6 7:30 p.m. Need relief from heel pain or suffer from ankle arthritis? Orthopedic Surgeon Cyrus Taghavi, MD, will help you understand your foot or ankle condition and teach you about new treatments to keep you moving. Free Your Knees Raymond Family Conference Center Tuesday, November :30 p.m. Do you suffer from knee pain that makes it difficult to perform simple activities? Join Orthopedic Surgeon Jared Brummel, DO, as he discusses the latest advances in treatment, including minimally invasive total knee and partial knee replacement. Heal Your Hips, Meeting Room C/D Monday, November :30 p.m. Minimally invasive hip replacement helps people resume activities with confidence. Orthopedic Surgeon William Winternitz, MD, will discuss the causes of hip deterioration and advanced options for treatment. Introduction to Mindful Meditation (4-Week Series) Wednesdays, October 25 - November 15 5:15 6:30 p.m. Join Alan Larson, MD, for an introduction into Mindful Meditation and learn how these relaxation techniques can assist you with stress reduction, pain management, reducing insomnia and improving overall health. FEE - $12 material fee ASK THE PHARMACIST Get your important questions answered by a Palomar Health Outpatient Pharmacist. Fee: Free, no registration required, Lobby 4th Tuesday of each month 10 a.m. 2 p.m. 5

8 Fight the Flu Arm yourself against the flu the quick and easy way! Walk-in vaccinations available from our certified Nurse Practitioners. 6

9 WEIGHT LOSS & NUTRITION FEE: Free Unless Noted Registration Required No Nonsense Weight Management (2-Week Series) Thursday, October 19 and p.m. It s not uncommon to see a few extra pounds on your scale. Make peace with your plate. Join Janice Baker, RD, CDE, as she discusses the physiological changes that occur and strategies to boost metabolism and drop the pounds. Advances in Weight Loss and Metabolic Surgery, Conference Room C/D Charles D. Callery, MD, FACS 3 5 p.m. Tuesday, October, 10, November 14 or December 12 Thursday, October 26, November 30 or December p.m. (Spanish): Thursday, October 19, November 16 or December 21 Palomar Medical Center Downtown Escondido Graybill Auditorium Ramin Sorkhi, MD Wednesday, October 18 or December 6 6 7:30 p.m. Are you 85 pounds or more overweight or considering weight-loss surgery to treat an obesity associated condition, relieve medical problems or achieve lasting weight control? Join Bariatric Surgeons Charles D. Callery, MD, FACS and Ramin Sorkhi, MD, for an introductory seminar about gastric bypass, adjustable gastric band and sleeve gastrectomy. Weight Loss Surgery Support Groups are available. See page 12 for details. Fighting Cancer with a Fork Tuesday, October :30 a.m. Learn about nutrition and lifestyle recommendations to reduce cancer risks from Registered Dietitian and Nutritionist Janice Baker, RD, CDE. Cooking for Holiday Entertaining Tuesday, December :30 a.m. Join Janice Baker, RD, CDE, for a demonstration of simple, healthy recipes for holiday entertaining. Healthy Holiday Nutrition Tuesday, December a.m. Noon Janice Baker, RD, CDE, will discuss realistic strategies for maintaining healthy eating habits, weight management and fitness during the holiday season and beyond! HOW TO REGISTER To register for a class, 7 visit PalomarHealth.org/Classes 7 or call

10 BABYSOURCE FEE: Varies Registration Required Childbirth Preparation in a Day Palomar Health San Marcos, 2nd Floor Classroom Saturday, October 21 9 a.m. 4 p.m. This informative one-day class is fast-paced and designed for the busy couple. Lecture and video topics include signs and stages of labor, coping skills, hospital procedures, medication options, cesarean birth and postpartum. Early registration recommended as class size is limited. Please note, a tour of the birth center is not included and must be registered for separately. FEE: $55 / mom or couple (includes childbirth manual) Preparation for Childbirth (3-Week Series) Tuesdays, October 24 November 7 6:30 9 p.m. Wednesdays, December 6 December 20 6:30 9 p.m. Prepare for a safe and satisfying birth experience with this intimate and informative three week childbirth preparation class. Topics include labor and delivery, hospital procedures, cesarean birth, postpartum, and introduction to comfort techniques. Early registration recommended as class size is limited. Please note a tour of the birth center is not included and must be registered for separately. FEE: $70 / mom or couple (includes childbirth manual) Successful Breastfeeding Palomar Health San Marcos, 2nd Floor Classroom Wednesday, October p.m. Breastfeeding is nature's way to feed a baby and this class is designed to enhance your experience. A certified lactation consultant will cover nursing positions and techniques, nutrition, nipple care, breast pumps, storage of breast milk and returning to work. FEE: $25 / mom or couple Breastfeeding Support Groups are available. See page 12 for details. Preparation for Childbirth in a Weekend October 28 & 29, November 18 & 19 or December 16 & 17 Saturday 9 a.m. 3:30 p.m. Sunday 10 a.m. 3:30 p.m. Prepare for a safe and satisfying birth experience with this intimate and informative weekend childbirth preparation class. Topics include labor and delivery, hospital procedures, cesarean birth, introduction to comfort techniques, postpartum and infant feeding. Early registration recommended as class size is limited. Please note a tour of the birth center is not included and must be registered for separately. FEE: $70 / mom or couple (includes childbirth manual) DON'T FORGET TO REGISTER 8 PalomarHealth.org/Classes

11 Baby Care Basics Palomar Health San Marcos, 2nd Floor Classroom Wednesday, November 1 6:30 9 p.m. Since babies don t come with instructions, this class will provide you with the guidance needed to experience a more confident beginning. FEE: $30 / mom or couple Relaxation for Labor Thursday, November 9 6:30 8:30 p.m. Breathing and relaxation techniques help relax the body during contractions. This class builds upon the techniques introduced in the Preparation for Childbirth classes. FEE: $10 / mom or couple Cesarean Birth Lecture Call for dates, times and locations. One-hour lecture for expectant parents who anticipate a cesarean birth. FEE: $10 / mom or couple Birth Center Tour Call for dates, times and locations. Expectant parents who would like to see what their delivery experience will be like can tour a Palomar Health Birth Center. Registration recommended during fourth month of pregnancy. Tours are not part of the Preparation for Childbirth classes. FEE: FREE / mom or couple (no children please) CPR FEE: Varies Registration Required CPR for Family & Friends (Non-Certified) Saturday, November 4 9:30 a.m. 12:30 p.m. Palomar HealthSource Saturday, December 16 9:30 a.m. 12:30 p.m. This course teaches basic life-saving techniques and is recommended for anyone who may need to help others in distress but does not need certification. Perfect for new parents, grandparents and pool owners. FEE: $30 / Registration Required Heartsaver CPR and AED (Certified) Palomar HealthSource Saturday, December 2 9 a.m. Noon This course teaches adult CPR skills and AED use, as well as how to relieve choking in an adult. Infant and child modules are included. This course is intended for occupations such as teachers, daycare providers and dental assistants. Course card is issued after successful completion. FEE: $45 / Registration Required (book included) Visit PalomarHealth.org/Classes for a complete list of CPR class dates, times and locations. American Heart Association (AHA) Basic/Avanced Life Support and Heartsaver First Aid Courses are sponsored by the Palomar Health Training Center. The American Heart Association strongly promotes knowledge and proficiency in all AHA courses and has developed instructional materials for this purpose. Use of these materials in an educational course does not represent course sponsorship by the AHA. Any fees charged for such a course, except for a portion of fees needed for AHA course materials, do not represent income to the AHA. 9 9

OASIS: DISCOVER LIFE AFTER 50 FEE: $5 Registration Required To Register call 760.796.

12 OASIS: DISCOVER LIFE AFTER 50 FEE: $5 Registration Required To Register call In partnership with OASIS, a national education organization dedicated to enriching the lives of mature adults, Palomar Health offers a wide variety of health classes. OASIS Class Locations Escondido Senior Center 210 Park Avenue Escondido, CA Pomerado Outpatient Pavilion Education Classroom, Lobby Level Pomerado Road Poway, CA (Formerly Pomerado Hospital) Meeting Room C/D, 3rd Floor Pomerado Road Poway, CA HOW TO REGISTER 10 To register for an OASIS class, call

Free Blood Pressure Screening Escondido Senior Center Mondays, October 23 and November 27 9 11 a.m. Check your blood pressure regularly. Free, no registration required.

Janice Baker, RD, CDE, will discuss the latest on managing diabetes, reducing risks of diabetes related complications and healthy food choices.

13 Free Blood Pressure Screening Escondido Senior Center Mondays, October 23 and November a.m. Check your blood pressure regularly. Free, no registration required. Diabetes and Nutrition Escondido Senior Center Wednesday, October : 30 a.m. Janice Baker, RD, CDE, will discuss the latest on managing diabetes, reducing risks of diabetes related complications and healthy food choices. Adult Family and Friends CPR (Non-Certified) Meeting Room C/D Monday, October a.m. Learn hands only CPR and the use of an AED (Automated External Defibrillator). This class does not include certification. Aromatherapy and Essential Oils for Health and Wellness Tuesday, November :30 p.m. The use of aromatherapy and essential oils may improve your mood and treat pain, nausea and anxiety. Join Matt Alavi, LAc, Dipl OM, as he highlights the practice of using essential oils to enhance psychological and physical well-being. Healthy Holiday Cooking Escondido Senior Center Wednesday, November :30 a.m. Join Registered Dietitian and Nutritionist Janice Baker, RD, CDE, for a demonstration of simple, healthy recipes for holiday entertaining. Every Drop of Blood Helps Help save lives by donating blood with Palomar Health and the San Diego Blood Bank. Appointments are recommended, but walk-ins are welcome. JOIN US AT A BLOOD DRIVE October a.m. 3 p.m Citracado Pkwy, Escondido November a.m. 3 p.m. Palomar Health San Marcos 120 Craven Road, San Marcos December a.m. 3 p.m. (Formerly Pomerado Hospital) Pomerado Road, Poway SCHEDULE AN APPOINTMENT Visit sandiegobloodbank.org Click DONATE BLOOD Select Appointments Provide sponsor code for your desired location Sponsor Codes: : TNPM Palomar Health San Marcos: PHSM : POHO 11

SUPPORT GROUPS Breastfeeding Support Thursdays 1 2:30 p.m. Pomerado Outpatient Pavilion Education Classroom Call 858.613.4053 for details. Mondays 2 3:30 p.m. 2nd Floor Resource Center Call 442.281.

14 SUPPORT GROUPS Breastfeeding Support Thursdays 1 2:30 p.m. Pomerado Outpatient Pavilion Education Classroom Call for details. Mondays 2 3:30 p.m. 2nd Floor Resource Center Call for details. Note: No meetings on holidays. Center for Compassionate Care: Bereavement Support Sponsored by The Elizabeth Hospice. Call for details. Note: No meetings on holidays. Head Injury, Trauma and Spinal Support System (HITSS) Saturdays 9 10:30 a.m. Call for details. Mended Hearts for Heart Disease Patients and Families Meets monthly Call for details. Speech Communication Support Wednesdays Noon 1 p.m. Palomar Health San Marcos 2nd Floor Classroom Call for details. Weight Loss Surgery Support Meets monthly Call for details. Women s Cancer Support 1st and 3rd Wednesdays 10:30 a.m. 12:30 p.m. Pomerado Outpatient Pavilion Education Classroom Call for details. The views and opinions expressed throughout this publication are provided for informational purposes only and do not necessarily reflect those of Palomar Health. Featured articles and classes are not intended to substitute for professional medical advice, diagnosis or treatment, nor are they intended to reflect all possible opinions on a subject. We recommend that all patients seek the advice of their physician or other qualified health provider with any questions they may have regarding treatment options or a medical condition. Palomar Health retains the right to cancel a community education class if minimum enrollment is not met. If you have a disability, please notify us 72 hours prior to the event so that we may provide reasonable accommodations. Off-site classes are also available for groups, businesses and other organizations that would like instruction on a particular health topic. Call for more information. 12

FLU SHOT CLINICS 2017 Each year, the Centers for Disease Control (CDC) recommends a new flu vaccine to protect against the upcoming strains of influenza.

) For questions call: Palomar Health Community Health Nurse Supervisor, Luanne Arangio-Law, RN, MEd. at 442.281.3828. For a full list of flu clinics, visit PalomarHealth.org/Flu. October 2, 2017 10 a.

15 FLU SHOT CLINICS 2017 Each year, the Centers for Disease Control (CDC) recommends a new flu vaccine to protect against the upcoming strains of influenza. Visit a Palomar Health Flu Shot Clinic and protect yourself this flu season. FEE: $20 Walk-ins Welcome (Free for those in need. Medicare qualified with red, white & blue card.) For questions call: Palomar Health Community Health Nurse Supervisor, Luanne Arangio-Law, RN, MEd. at For a full list of flu clinics, visit PalomarHealth.org/Flu. October 2, a.m. Noon Palomar Medical Center Downtown Escondido 555 E Valley Parkway, Escondido October 4, p.m Citracado Parkway, Escondido October 10, p.m. Palomar Medical Center Downtown Escondido 555 E Valley Parkway, Escondido October 12, a.m. Noon Pomerado Road, Poway October 16, a.m. Noon 2185 Citracado Parkway, Escondido October 19, a.m. Noon Pomerado Road, Poway October 23, a.m. Noon 2185 Citracado Parkway, Escondido October 26, a.m. Noon Pomerado Road, Poway October 30, a.m. Noon 2185 Citracado Parkway, Escondido October 31, p.m Citracado Parkway, Escondido October 31, a.m. Noon Palomar Medical Center Downtown Escondido 555 E Valley Parkway, Escondido November 1, a.m. Noon Pomerado Road, Poway November 2, a.m. Noon 2185 Citracado Pkwy Escondido November 3, p.m Pomerado Road, Poway November 6, p.m. Palomar Medical Center Downtown Escondido 555 E Valley Parkway, Escondido November 9, a.m. Noon Pomerado Road, Poway

CONNECT WITH US FREE AND LOW-COST Health & Wellness Classes 120 CRAVEN ROAD SAN MARCOS, CA 92078 PRSRT STD U.S. POSTAGE PAID SAN DIEGO, CA PERMIT NO.

16 CONNECT WITH US FREE AND LOW-COST Health & Wellness Classes 120 CRAVEN ROAD SAN MARCOS, CA PRSRT STD U.S. POSTAGE PAID SAN DIEGO, CA PERMIT NO MORE THAN 40 FREE AND LOW-COST CLASSES OCTOBER DECEMBER 2017 PalomarHealth.org/Classes

LEARN TO LOVE YOUR HEART SEE PAGE 4 FOR DETAILS.

LEARN TO LOVE YOUR HEART SEE PAGE 4 FOR DETAILS. JANUARY - MARCH 2017 General Health...1-2 Bone & Joint Health...3 Heart Health...4 Diabetes Health...5 Women's Health...5 Integrative Medicine...6 CPR...6