Tag Archives: nourish

Dog Heals Family… And Vice Versa

by on February 23, 2016

pets rescue spca
By Debbie Goren

2013 was a tough year for the Goren family. We had lost my beloved father to brain cancer after six grueling months of slowly watching this wonderful father and grandfather slip away. His passing left a hole in our hearts and our healing would be slow.

2013 was also a tough year for a stray dog who was dumped in Half Moon Bay without a collar, microchip, or any signs of his owner. The unkempt black-and white mutt was taken to the Peninsula Humane Society in Burlingame, where it was found that his right eye was so severely infected and swollen it no longer served any purpose but pain, and had to be removed. In addition, the little guy was sick with a stomach bug he had picked up from drinking gutter water.

Our lives aligned the day my family decided that in order to continue our healing, we needed love and needed to give love. We went to the SPCA where we sighted the one-eyed dog and were intrigued. Could we get to know him better? In the greeting room, he was scampering round, giving kisses, and rolling over for belly scratches, ecstatic over the affection and attention our boys were heaping on him. As I watched and fell in love, I realized it was no accident that we had found each other. We both needed healing.

We kept his shelter name, Thomas, and made it official by engraving it on a shiny, new bone-shaped doggie tag. To say this former stray helped our family emerge from a dark time would be an understatement. Our boys, 12-year old Jonathan and 9-year-old Zach, love Thomas so much that we have a written schedule for who gets to sleep with him each night. After a long day at work, he welcomes my husband at the door, and I see the stress melt away as David bends down to return the enthusiastic canine greeting. When my mother visits, she cuddles her furry grandpuppy in her arms and serenades him with Yiddish lullabies, while the other doggie grandparents are always volunteering as “Thomas-sitters.” Our boy has also become the unofficial class mascot for Jonathan’s 7th grade class.

When I can steal Thomas from other family members, I take him with me everywhere. At night, Thomas nestles next to one of us in bed and we listen to him snore. We feel comforted by the sound, even if others might be bothered by the wheezing, snorts, and snuffles. Instead, we hear something else: contentment, love, and healing.

 

Why Is It so Hard To Ask For Help?

by on February 9, 2016

asking for help

By Koko Kaasaki, PJCC Adult Program Coordinator

Being independent and self-sufficient are positive attributes, however, we all need help from time to time. But, do you ever struggle to ask for help? M. Nora Klaver, a life coach and author of Mayday! Asking for Help in Times of Need, states that 70 percent of people confessed to having needed help in the previous week but did not ask for it. There are many reasons why we do not ask for help including not knowing how to ask; not thinking to ask; wanting to be self-reliant; and believing it’s easier to do it ourselves. Often underlying the myriad reasons are the fear of being vulnerable and the shame of being burdensome.

Motivational speaker Mike Robins assures us that it’s not uncommon to feel discomfort in asking for help. We may think that we should be able to do everything on our own, or that asking for help can set us up for rejection and disappointment. When we can get beyond the initial discomfort, however, Robbins states that asking others for assistance may strengthen the networks of friendship and community. Furthermore, asking for and receiving help validates that we are worthy of others’ support. Asking for help, therefore, is an act of self-compassion.

Some people have no difficulties in asking for help. Others can develop this skill through taking small steps every week. M. Nora Klaver suggests that regularly making small requests, such as borrowing a cup of sugar from a neighbor, develops our “muscles” so we don’t feel desperate and overwhelmed when bigger situation arise where needing help is unavoidable.

Additionally, psychologist Dr. Deborah Serani provides the useful acronym HELP when seeking others’ assistance:

  • Have realistic expectations for the kind of help you are seeking
  • Express your needs simply and clearly
  • Let others know you are there to help them as well
  • Praise your pals for their assistance and pat yourself for asking for help

And, here is some food for thought: Klaver suggests that the independent, self-sufficient American is a cultural myth. She asserts that all great endeavors are founded upon the spirit of team work and helping each other in times of need. Our endeavors may be great or not so great (or somewhere in-between). Nonetheless, this practical viewpoint provides a positive argument for why we needn’t shy away from asking for help.

 

Koko Kaasaki is the PJCC Adult Program Coordinator and has a Masters in Gerontology.

See upcoming programs at the PJCC.

 

 

What if Rapunzel Lost Her Hair?

by on February 3, 2016

hair loss

The other day I was reading the story of Rapunzel to my granddaughter, and I started to wonder what would have happened if Rapunzel had a hair loss disorder. The plot of the story hinges on the prince being able to climb up Rapunzel’s hair to meet her since she was locked in a castle tower with only one window and no door. “Rapunzel, Rapunzel, let down your hair so that I may climb the golden stair.”

We often take the amount of hair on our heads for granted, that is until we start losing it. One of the most common complaints I hear from patients of any age, almost as an afterthought, is “Doctor, I seem to be losing my hair.” Normal hair loss is anywhere from 50-100 hairs per day. Hair grows in cycles, and typically lasts 2-6 years. At any given time, 90% of hair is in a growth phase, growing at one-half inch a month, and 10% of the time it’s in resting phase. After 3-4 months the hair in the resting phase falls out, and new hair grows to replace it. The glitch can be when more hair falls out than grows back in. As I was reading the story, I wondered how exceptional was Rapunzel’s hair? Let’s presume that she lived in castle five stories high (50 feet), and her hair grew at the normal rate of one-half inch a month, (or one-half foot a year), and that her hair was always in a growth phase. A quick calculation indicates that in order for Rapunzel’s hair to reach the prince on the ground, she would have to be 100 years old! She clearly lived in a fairy tale.

When patients ask about unusual hair loss, I inspect the scalp. Men sustain hair loss in two places – a pattern of receding hair line, and balding at the top of the head or crown. When women lose hair, typically the frontal hairline is preserved, and there is diffuse hair thinning of the top of the head. (If a woman sustains male pattern baldness, this leads me to suspect a medical condition where there is an excess of male hormones such as in polycystic ovary syndrome.) Around two-thirds of men develop some balding during their lifetime, but women’s hair loss is common too. Over 50% of women over the age of 80 have hair loss. Hair loss in women can be particularly devastating since it can result in low self-esteem. Perhaps the one thing that helped Rapunzel’s confidence despite her lonely imprisonment was her bountiful head of hair.

The other thing I do to evaluate hair loss is the “hair pull test.” (Unlike many medical tests which are named after obscure medical scientists, this test has an easy name to remember!) I learned this test from a dermatologist colleague, and it’s performed by grasping a lock of hair and pulling gently. As mentioned earlier, normally no more than 10% of hairs are in a resting phase at a given time, so if I pull on 20 hairs on the scalp, I should not expect more than 2 hairs to be removed. For this test to be done accurately, it’s important that the patient be instructed to not wash his/her hair for at least 24 hours before the visit, and the test should be performed over various places of the scalp.

What Are Some Of The Causes Of Hair Loss?
Other than hereditary hair loss triggered by the interplay of genes and hormones, sudden hair loss has many causes. Stress from a major illness, surgery, or fever can result in hair loss 3-4 months later, but fortunately this is temporary. Overactive or underactive thyroid disease can result in hair loss, and improves with proper treatment. “Traction alopecia” can result in hair being pulled too tightly from wearing braids or ponytails. Hair can be damaged with other manipulations such as from bad brushes, blow dryers, and brushing aggressively when the hair is wet. In most of these cases, hair grows back after the offending behavior is stopped.

It is common for women to lose significant hair three months after childbirth due to changes in hormones – one would hope that Rapunzel’s obstetrician would warn her of this possibility. Imagine Rapunzel’s surprise if she awakens from sleep three months after a pregnancy and discovers a huge pile of hair on her pillow!

Lack of iron, inadequate protein in the diet, or eating disorders such as anorexia or bulimia may result in hair loss. Fad diets or ingesting large doses of Vitamin A may also cause a problem.
Most people are aware that radiation and chemotherapy can result in hair loss, but many common medications can cause hair loss as well. The long list of medicines that can result in hair loss include anti-clotting drugs, antidepressants, birth control pills, anticonvulsants, nonsteroidal anti-inflammatory drugs, cholesterol lowering drugs, and blood pressure medications. (If you don’t do so already, read the prescription information enclosure when you get medication to see about potential side effects.) The most common medication hair loss culprit that I have seen has been due to a beta-blocker called atenolol. When hair loss does occur from a medicine, it usually starts within a few weeks of taking the medicine, and hair typically grows back on its own after the medicine is stopped.

One serious cause of hair loss is alopecia areata meaning “area baldness.” Hair is lost in patches, but may proceed to complete baldness. It can be diagnosed by inspection and positive “pull test.” This is thought to be an autoimmune disorder and affects around five million people in the United States. Anyone who has this should see a dermatologist, but fortunately the condition resolves by itself in many cases.

In children, tinea capitis, or ringworm presents with a round patch of hair loss due to a fungal infection. Careful examination reveals scaling and redness around the rim of the patch, and localized enlarged lymph nodes. If the diagnosis is obscure, a skin scraping from the border of the patch can be looked at under the microscope.

Trichotillomania is a compulsive disorder involving repetitive plucking and pulling of hair in children, but may progress into adulthood. This condition results in patchy hair loss which may become permanent due to scarring.

Medical Treatment For Hair Loss
It’s virtually impossible to prevent hereditary baldness. However, there are two medicines that have been approved by the FDA to treat hair loss. Topical minoxidil (brand name Rogaine) can be purchased over the counter for use in women and men; it should be massaged into the scalp twice a day, and has to be applied indefinitely to maintain its benefits. Minoxidil helps only the crown of the head, and the new hair is like baby hair, thin and light. In one study, 20% of women reported moderate hair growth after using it for 32 weeks. Side effects may include unwanted hair growth on the adjacent skin of the face and rapid heart rate.

The other treatment is finasteride (Propecia), a prescription medicine for men only. It is a pill taken once a day, works best on men who are starting to lose hair, acts better for the crown of the head than receding hairline, and may take at least six months to see results. Side effects may include loss of sex drive and sexual function. It needs to be taken indefinitely to maintain its benefits, and there is concern how it affects the risk of developing prostate cancer.
A novel treatment for preventing hair loss in patients undergoing chemotherapy is using scalp hypothermia, or “cold caps.” The theory behind this is by cooling the scalp, blood vessels become constricted, hair follicles receive less chemo, and hair loss is prevented. The downside may be that stray cancer cells lurking in the scalp could survive so the long term safety of this technique is unknown.

A laser device called HairMax Laser Comb has been approved by the FDA for use in men, but published research on the effectiveness is lacking. Don’t waste your money since it’s too early to tell if it actually helps.

Common Sense Things To Do For Your Hair
Choose a gentle shampoo. “Revitalizing” shampoos which promise to restore hair do not regrow hair. If you use a hair dryer, use the low setting. Use a comb rather than a brush, particularly if your hair is thinning. If you do use a brush, do so when hair is dry. Avoid any brush or comb that pulls your hair, and preferably find one that has rounded edges or natural bristles. Avoid bleaching, straightening, excessive sun exposure, or anything else that can damage your hair. Consult with a hair stylist to camouflage or hide thinning hair. Perms and hair coloring are thought to be safe as long as no bleach is used. Hair transplantation surgery is an option for both men and women after thorough pre-operative assessment and discussion of realistic expectations.

Summary
It is extremely unlikely that any of us will ever have hair like Rapunzel. However, with better understanding of some of the conditions which can result in hair loss, and knowledge of how to care for our hair properly, it’s possible to enjoy the way we look for many years.

Jerry Saliman, MD is a volunteer internist at Samaritan House Medical Clinic in San Mateo. He retired from Kaiser South San Francisco after working there more than 30 years. While at Kaiser SSF, Dr. Saliman was also Chief of Patient Education. He received the 2012 “Lifetime Achievement Award” given by the Kaiser SSF Medical Staff.

Editing acknowledgement: Ellen Saliman

Neither the PJCC or our guest columnists provide medical advice, diagnosis, or treatment. Please make your health care decisions in partnership with your health care provider.

 

 

 

Singing For Your Health

by on January 5, 2016

singing for health

Many people sing in the shower, others sing in choirs or at their place of worship, and some do karaoke. Other than the joy singing brings us, does singing provide any health benefits? I consulted with Billie Bandermann, the choir director of Hashirim, a Jewish community choir, to get some answers.

In addition to conducting, Billie has been teaching voice for more than four decades, including instructing octogenarian singers. According to Billie, proper breathing is a requirement for good singing. Specifically, “Inhale deep and wide to fill the lungs from the bottom upwards while Continue reading

Five Must-Haves When Investing in a Gym

by on December 20, 2015

gym membership pjcc

By Paul Walker, PJCC Assistant Athletic Director

What’s the first question you ask when you research a gym? Likely it is, “How much does it cost to join?” If so, you are like most other fitness seekers looking to join a gym. Most people who call a gym or fitness center don’t know how to evaluate a facility so they stick to the one question they are most comfortable with, “How much?”

Here we give you five must-haves when considering a gym.

1.  Define Your Goal

What are your fitness goals? If you don’t know what your goals are, how will you achieve them? Define the results you want before researching and joining a gym. Continue reading

Is Gluten Making You Ill?

by on December 3, 2015

gluten

During the German occupation of the Netherlands in WWII, massive starvation took place in 1944 and 1945, resulting in an estimated 22,000 deaths. One group of patients with intestinal problems paradoxically improved because of the shortage of bread. The Dutch physician, Dr. Willem Dicke, theorized that the culprit was the gluten in the wheat. Since there was a bread shortage, these patients got better. As a result of of this dreadful famine, celiac disease became understood.

What is Celiac Disease?
Celiac disease is primarily a digestive disorder caused by an immune reaction to gluten which in turn results in damage to the lining of the small intestine. This leads to malabsorption or difficulty absorbing nutrients. Gluten can be found in wheat, barley and rye, and also can be Continue reading

Tumeric Latkes with Cinnamon Applesauce

by on November 22, 2015

latke tumeric applesauce pjcc

TUMERIC LATKES WITH CINNAMON APPLESAUCE

Turmeric and cumin are wonderful Indian spices that aid digestion, rev up the metabolism and help break down body fat. Couple that with the addition of cinnamon to the applesauce which helps regulate blood sugar and reduce cholesterol, and you have an delicious potato latke brimming with super nutrition.

Preparation time: 25 minutes | Cook time: 35 minutes | Serves: 15 latkes Continue reading

Pumpkin Pie Greek Yogurt Parfait

by on November 5, 2015

pumpkin parfait recipe pjcc

Pumpkin, the quintessential fall holiday symbol is also a wonderful food full of fiber, protein, and vitamins K and A. By alternating layers of pumpkin puree with protein-packed Greek yogurt, these beautiful parfaits are easy to prepare, slimming for your waistline, and full of nutrition.

Prep time:  20 minutes | Serves: 4 Continue reading

Apple Pie Spiced Pumpkin Seed Recipe

by on October 17, 2015

pumpkin seed recipe fall

Nothing says fall like pumpkins and apples and all of the great foods you can make with them! Here is a simple recipe to make and enjoy.

Apple Pie Spiced Pumpkin Seeds

INGREDIENTS:

1 1/2 tablespoons packed dark brown sugar
2 teaspoons cinnamon
1 1/4 teaspoons salt
1 teaspoon ground ginger
1/2 teaspoon freshly ground nutmeg
1/4 teaspoon ground cloves (optional) Continue reading

Prayer Rx

by on October 8, 2015

prayer rx

I had recently returned from a medical conference, and the first patient I faced at 8:30 AM on a Monday morning was a woman who the physician in chief of the medical center wanted me to see because she was a problematic patient. She had been visiting the Emergency Department monthly for vague neurological complaints for more than half a year. Despite many negative brain scans and other tests, she was convinced she had multiple sclerosis, and she insisted on treatment with high dose intravenous steroids. When steroid treatment was denied her, she Continue reading

CPR: Are You Prepared to Help?

by on September 17, 2015

cpr

May 16, 2003, 7:50 AM. 
My wife and I enter the quad at a Midwestern university.  There are orderly rows of white chairs on the lawn, and on each one is a bottle of water labeled with the university logo, and a program for the commencement ceremony.  Scores of people are hurrying to the seats, streaming in from all sides of the quad with the graduates penned off to the side.  I am looking forward to witnessing the first of my three daughters graduate from college, and to hearing the commencement speaker, Madeleine Albright.  Suddenly my wife notices people gathered around a woman on the ground.  My wife encourages me to see if I can be of assistance. I identify myself as an internist to the woman and she responds with halting, labored breathing that she is having chest pain.  I grab her wrist and realize her skin is cold and clammy, and find her pulse weak and fairly rapid.  It was immediately apparent that she is having a heart attack, and her condition is critical.  I ask the bystanders and the security guard if paramedics had been summoned, and they assure me this was the case. Another physician is at the scene too, a pediatric endocrinologist, and she informs me that she too had requested paramedics.

7:55 AM. 
The woman’s pulse becomes weaker, her breathing shallow, and she loses consciousness. Her acute heart attack has led to cardiac arrest.  I start CPR.

According to a recent New England of Journal Medicine study of June, 2015, there are 420,000 cases of out of hospital cardiac arrests each year in the U.S, which corresponds to 38 people experiencing one every hour. Odds are that you know a friend or family member who has had one.  Survival chances decrease about 10% for every minute following a cardiac arrest, but less than half of persons with a cardiac arrest receive bystander CPR. When CPR is performed before paramedic arrival the thirty day survival improves from 4% to 10.5%.

Many people assume that cardiac arrests take place outside the home where there will be a willing bystander to initiate CPR.  Surprisingly, 88% of cardiac arrests occur in the home, so if you are called upon to initiate CPR at home, the life you save could be a spouse, parent, child or friend.  Since 2008, the American Heart Association has offered hands-only CPR for adult cardiac arrest as an alternative to chest compressions plus breaths because the outcomes are similar.  Although, a CPR course is advised, the instructions are simple: call 9-1-1, and push hard and fast in the center of the chest to the tune of “Stayin Alive.”  Here is the link: http://www.heart.org/HEARTORG/CPRAndECC/HandsOnlyCPR/Hands-Only-CPR_UCM_440559_SubHomePage.jsp

The San Francisco Unified School District has a reason to be proud. Starting this school year, SF is the largest school district in the country to add hands-only CPR to its ninth grade health curriculum.  Improvement in rates of bystander initiated CPR is a critical public health issue and it is encouraging to see this initiative.

8:00 AM. 
Paramedics have not arrived yet.  I continue chest compressions, and the pediatric endocrinologist administers mouth to mouth breaths.  Oxygen and an AED, or automated external defibrillator, are unavailable.

8:15 AM.
Paramedics finally arrive!  They had trouble navigating through narrow crowded roads into a congested space.  Initial evaluation by them reveals the woman has a heart rate but absent blood pressure.

When I returned home, I wrote the chancellor of the university expressing my dismay over the lack of emergency medical support for this large gathering of people.   Four years later, when we returned for my youngest daughter’s graduation from the same university, it was gratifying to see a paramedic vehicle right on site.

Sadly, as I learned later, the woman who we tried to resuscitate died at a nearby hospital.  She was the grandmother of a graduating classmate of my daughter.  If resuscitation had been successful, the grandmother could have been expected to continue to live a normal life. Although bystander CPR improves the odds of survival by more than 2.5 times, probably too much time elapsed before advanced paramedic resuscitation was begun.  One never knows when you may need to perform CPR so I “heartily” encourage you to take a CPR course near you: http://www.heart.org/HEARTORG/CPRAndECC/FindaCourse/Find-a-Course_UCM_303220_SubHomePage.jsp

Jerry Saliman, MD is a volunteer internist at Samaritan House Medical Clinic in San Mateo.  He retired from Kaiser South San Francisco after working there more than 30 years.  While at Kaiser SSF, Dr. Saliman was also Chief of Patient Education.  He received the 2012 “Lifetime Achievement Award” given by the Kaiser SSF Medical Staff. 

Editing acknowledgement: Ellen Saliman

Neither the PJCC or our guest columnists provide medical advice, diagnosis, or treatment. Please make your health care decisions in partnership with your health care provider.

 

 

Flourless Honey-Almond Cake

by on September 10, 2015

Flourless Honey-Almond Cake is the perfect dessert for Rosh Hashanah or any time of the year!

CAKE

  • 1-1/2 cups almond meal – I get mine at Trader Joes
  • 4 large eggs, separated
  • 1/2 cup honey
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt

TOPPING

  • 2 tablespoons honey
  • 1/4 cup sliced almonds

DIRECTIONS

  • Preheat oven to 350°F.
  • Coat a 9-inch springform pan with cooking spray.
  • Line the bottom with parchment paper and spray the paper.
  • Beat 4 egg yolks, 1/2 cup honey, vanilla, baking soda and salt in a large mixing bowl until combined. Add the almond meal and mix.
  • Beat 4 egg whites in another large bowl with an hand mixer or whisk until white and bubbly but not stiff enough to hold peaks, about. 1 to 2 minutes. Gently fold the egg whites into the nut mixture until just combined. Scrape the batter into the prepared pan.
  • Bake the cake until golden brown and a skewer inserted into the center comes out clean, about 25 minutes. Let cool in the pan for 10 minutes.
  • Run a knife around the edge of the pan and gently remove the side ring. Let cool completely.
  • Drizzle the top of the cake with honey and sprinkle with sliced almonds.

 

 

Edible Schoolyard: Inspiration For A Lifetime

by on August 25, 2015

Bring something beautiful to the classroom. Bring a bouquet, set things up differently with a beautiful table cloth and a lovely basket of fruit. Prepare the classroom, the kitchen and the garden, so kids fall in love. –  Alice Waters /Founder, Edible Schoolyard Academy

I was filled with excitement as I made my way across the Bay Bridge to Berkeley, about to fulfill lifetime dream: attending the Alice Waters’ Edible Schoolyard Academy (ESY). As a wellness/
nutrition coach for the PJCC, I was one of three given the incredible honor of representing the PJCC to help develop a nutrition and food awareness curriculum for local elementary schools. Our motivation came from California State Senator Jerry Hill D-San Mateo when he visited the PJCC’s Justice Garden. Impressed with our endeavor to promote food justice and education, the Senator expressed his support in helping the PJCC share our curriculum with local elementary schools. Garnering the tools for creating this curriculum was our goal at ESY.

Helping Healthy Habits Take Root
The Edible Schoolyard (ESY) program teaches youngsters how their choices about food affect their health, the environment, and their communities. Now in its 17th year, ESY is the brainchild of Alice Waters, the chef/proprietor of the Chez Panisse restaurant in Berkeley. Waters is a passionate voice and pioneer in the culinary movement that supports cooking with only the finest and freshest seasonal ingredients that are produced sustainably and locally. Housed at Berkeley’s Martin Luther King, Jr. Middle School, the abandoned teachers’ parking lot was once a neighborhood eyesore, but today is home to a lush and meandering one-acre garden and kitchen/classroom. Students are actively involved in every aspect of food’s life cycle, from planting a seed in the garden and preparing simple meals in the kitchen to using the food waste to produce rich compost to nourish the plants. These essential life skills are priceless and have made the ESY the model program for farm-to-table education. “Farm to school” is a term that defines school efforts to incorporate local and regionally produced foods into school cafeterias. In 2011-2012, a USCA survey of 13,000 public school districts showed that 44 percent across the country have such a program in place. This is exciting news, but in a country where child obesity is on the rise, we still have a long way to go.

Go Slow and Go Deep
ESY educates the educators: the more ambassadors on the front lines, the better to reach the children. At the academy alone, there were over 90 enthusiastic attendees from around the world. However, we were cautioned to “Go slow and go deep.” Rome wasn’t built in a day, nor was the ESY. We should start small, in a corner of the playground or in a few gardening
pots outside a classroom. Let the kids get their hands dirty. Appeal to all their senses, with the taste, smell, sound and sight of fresh produce grown with care and prepared simply.

From ESY to the PJCC
I’m excited to bring my ESY education to the PJCC. When I spoke with Alice Waters, I asked if she had any additional advice as we begin introducing ESY concepts to our students. “I always say we need to work with kids in kindergarten through grade 12,” she replied. “But what I really mean is, get to them at age two. Start at this age and you have them for life.”

The PJCC is always on the lookout for ways to incorporate healthy habits into everyday life. We adopted the Discover CATCH program into our childrens’ programming. CATCH, an acronym for Coordinated Approach to Childhood Health, is an educational program created by University of Texas School of Public Health in response to the rising obesity epidemic in our country. CATCH uses a combination of kid’s nutrition and fitness activities as tools to teach children how to lead healthy and active lives. Recently, the Jewish Community Center Association adopted Discover CATCH, an expansion of CATCH that allows children to explore physical activity and nutrition through Jewish values, instilling healthy habits in children and their families for wellness their way.

Lentil, Parsley, and Mint Summer Salad

by on August 13, 2015

This is one of my favorite salads to bring to a BBQ or picnic. With only 130 calories per ½ cup serving and 6 gr of protein, this dish will be the hit with friends and family, who will be thanking you for bringing something healthy while they ask you for the recipe.

Ingredients

  • 1 cup dried lentils
  • ½ cup finely chopped red onion
  • ½ cup finely chopped fresh flat-leaf parsley
  • ½ cup finely chopped fresh mint
  • ½ teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 tablespoons olive oil
  • 3 tablespoons red wine vinegar
  • Juice of one lemon

Directions

  1. Place lentils in a large saucepan.
  2. Cover with water to 2 inches above lentils; bring to a boil.
  3. Reduce heat, and simmer 30 minutes or until tender. Drain well and rinse.
  4. Place lentils in a large bowl.
  5. Stir in onion and next 4 ingredients (through pepper).
  6. Add vinegar, oil and lemon juice; toss well.
  7. Serve at room temperature.

Airplane Emergency

by on August 6, 2015

airplane emergency sick

“Is there a doctor on the plane; is there a doctor on the plane?!” The urgent sounding voice rang over the loudspeakers on the jet about thirty minutes into our flight from Frankfurt, Germany to San Francisco. My wife nudged me just as I was trying to arrange my body for sleep in preparation for the fourteen hour voyage. I pressed the call button unsure what emergency I was volunteering for. The next thing I knew I was face to face with the flight attendant who had recently served me orange juice. She explained to me that she was the one who needed medical attention, and she escorted me toward the tail section of the plane where we ascended into a private sick-bay alcove. She proceeded to tell me her story. A year prior to this, she had been hospitalized for a week with a kidney infection, and she was experiencing similar symptoms once again. She had back pain and urinary symptoms, and was desperate for help. I suspected that for her to have been hospitalized for so long previously, the kidney infection must have been complicated by septicemia (bacteria in the bloodstream). When she came to work this day, she had mild urinary symptoms which she thought she could ignore, but now she had a full blown problem. She handed me the emergency medical briefcase that airlines carry onboard, but all it contained were cardiac medicines and injectable opiate analgesics. No antibiotics. What was I going to do to help her? Soon we would be crossing the ocean and there would be no option for emergency landing.

In a New England Journal of Medicine study published on May 30, 2013, it was estimated that there is one in-flight medical emergency for every 604 commercial airplane flights, and overall, there are approximately 44,000 medical emergencies each year world-wide. Serious illness is infrequent, and death rare (3 per 1000 cases). The most common illness causes in order of frequency are fainting and near fainting, respiratory symptoms, nausea or vomiting, cardiac symptoms, seizures, abdominal pain, and infection (such as in my patient). Other in-flight emergencies include agitation or psychiatric symptoms, allergic reactions (better not bring peanuts onboard), stroke, trauma, diabetic complications, headache, arm or leg injuries, Ob-Gyn symptoms, ear pain, cardiac arrest, and lacerations.

You can never be certain that a physician or other medical professional will be on your flight if a medical situation arises. If you feel moderately sick before you start a long airplane trip, chances are that you will feel even worse during the journey so it would be wise to cancel and request a written note from your doctor. If you take medicines, bring them in your carry-on, not in your packed luggage. If you have a past history of a serious infection which required hospitalization, bring antibiotics with you. My flight attendant patient was totally unprepared.

For cardiac emergencies, the airplane I was on was well equipped. There was an automated external defibrillator (AED), oxygen, epinephrine, and a variety of other cardiac medicines. I was dismayed that there were no medicines for infections. In order to help my patient I needed a strong antibiotic that I hoped a well-organized passenger had brought along. I asked nearby passengers for Cipro 500 mg, and fortunately someone volunteered the medicine. All we needed were two doses. Meanwhile, my patient’s kidney infection was causing her significant pain, so I also asked if there was a nurse on board to administer an injectable narcotic. Luckily a kind Kaiser dialysis nurse offered his expertise.

The pilot of the plane spoke to me. We would be flying over Reykjavik, Iceland soon, and this would be our last opportunity for an emergency landing. The pilot put me in touch with a United Airlines land physician in Chicago. I explained to him that everything was under control now that a passenger had donated Cipro. Normally, when one presents to the ER with a serious kidney infection, IV Cipro is administered because it is a faster way to get the medicine into the body. Whether Cipro is given IV or orally, it should have equal efficacy which I discussed with the airline’s physician. I did not think diverting the plane for emergency landing was indicated, and the airline’s physician concurred. During the reminder of the flight I checked my patient every two hours to make sure her vital signs were stable and that she was comfortable. With the help of the narcotic, she slept most of the way to San Francisco. –at least one of us got some rest. – I always feel elated when airplane wheels touch land, and this time I breathed an extra sigh of relief.

I didn’t ask United Airlines for any compensation for volunteering my medical care, but they sent me a $200 voucher anyway. Two weeks later I received a wonderful thank you letter from my patient. It was reaffirming to know that she had completely recovered.

Jerry Saliman, MD is a volunteer internist at Samaritan House Medical Clinic in San Mateo. He retired from Kaiser South San Francisco after working there more than 30 years. While at Kaiser SSF, Dr. Saliman was also Chief of Patient Education. He received the 2012 “Lifetime Achievement Award” given by the Kaiser SSF Medical Staff.

Editing acknowledgement: Ellen Saliman

Neither the PJCC or our guest columnists provide medical advice, diagnosis, or treatment. Please make your health care decisions in partnership with your health care provider

 

 

 

Summer Parfait

by on July 17, 2015

recipe pjcc parfait

This ultimate summer dessert is light, delicious, and bursting with fruit.

Ingredients

  • 2 cups of sliced strawberries or other fruit of choice
  • 1 pint or 2 cups heavy whipping cream
  • ¼ cup confectioners’ sugar (more or less to taste)
  • ½ cup blueberries, raspberries or fruit of choice for topping

Directions

To make whipped cream:

  1. Pour the heavy cream into the cooled bowl. Using a hand mixer, whip the cream over medium/high speed until it begins to thickened.
  2. Increase the speed to high and continue to whip until medium peaks form.
  3. Turn off the mixer and add the confectioners’ sugar.
  4. Whip again on low speed until the confectioners’ sugar is mostly combined. Increase the speed to high and whip until completely thickened and the mixture forms stiff peaks. Refrigerator until ready to use.

To assemble parfaits:

  1. Place a small spoonful of whipped cream on the bottom of each ice cream cone then add a small spoonful of chopped strawberries, pushing the berries down into the whipped cream. Continue to layer strawberries and cream until you reach the top of the cone with a cream layer – (two or three layers).
  2. Garnish with a raspberry and blueberries or fruit of choice.
  3. Makes 16 ice cream cones.

Enjoy!

Why Dieting Doesn’t Work: “Secrets From The Eating Lab”

by on July 14, 2015

Traci Mann got her Ph.D. in psychology from Stanford University and went on to found the Health and Eating Lab at the University of Minnesota.  She has become uniquely qualified to talk on the subject of diets and eating based on her research. She has written a book titled “Secrets From The Eating Lab” which explains the science and myths about dieting.

We are delighted to bring you this video of Dr. Mann’s lecture at the PJCC.

 

 

 

Back Pain – the Bane of Being Human

by on July 7, 2015

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Back pain can be devastating. Just ask my wife. Prior to our upcoming wedding my wife decided she wanted to get in shape. She joined a gym and, in her zeal, she repeated the weight routine three days in a row. The next day she suffered severe lower back pain which subsequently has besieged her for the past 38 years. (I know this because we just celebrated our 38th anniversary.) Guess who has been destined to be the luggage shlepper and primary grocery shopper in our marriage?

My wife has not been alone in experiencing low back pain. 80% of adults suffer low back pain sometime during their lifetime. In younger people, pain is mostly due to mechanical factors – the interplay of spine, muscles, ligaments, discs, and nerves in the way of they fit together. Low back pain can be triggered by repeated straining such as at a gym, or by a fall or accident, or by a sudden action involving lifting a heavy weight or twisting abruptly. Oddly, a herniated disc can happen spontaneously without a specific injury. In older adults, the most common cause of low back pain is spinal stenosis which means narrowing of the spaces of the spine. With aging, some people develop spurs in their vertebrae, and ligaments around the spine may thicken which together may cause narrowing (stenosis) where the nerves exit the spine. This typically results in pain while standing and walking, and relief by sitting.

Red Flags
While most causes of back pain are not life threatening, there are some warning symptoms that indicate immediate attention is required. These “red flags” include history of trauma, fever, incontinence, history of cancer, unexplained weight loss, long term steroid use, and intense localized pain with inability to find a comfortable position. Coincidently, the reason there why there was a position available when I was hired at Kaiser was because my predecessor had died of back pain due to an epidural abscess, an infection near the spinal cord. While I don’t know the details of his illness, he likely had fever with his back pain, and unfortunately did not appreciate the implication. Life threatening cases of back pain with fever I have treated include pyelonephritis (kidney infection) and endocarditis (heart infection.) Back pain with fever can be a lethal combination.

The inability to find a position of comfort typifies a patient who present with an abdominal aortic aneurysm. For this reason alone, I routinely examine any older patient with back pain for the presence of a pulsating mass in the abdomen. During the course of my career, I have detected two patients with aortic aneurysms. They both were ex-smokers and were overtly grateful since delayed diagnosis is almost always fatal.

A patient with a history of cancer always raises a red flag to me even if the cancer occurred decades prior. The most common types of cancer that spread to bone are breast, prostate, lung, kidney and thyroid. While most doctors have been well educated about not doing unnecessary imaging studies, a patient who has a past history of cancer especially with any history of recent weight loss deserves x-ray evaluation.

When back pain is not spine pain
During the fifteen years I spent working part time in spine clinic at Kaiser, I was amazed the number of times a patient was referred for back pain actually had something other than a spine condition. Two of the most common conditions that can be confused with a spinal disorder especially in older adults include osteoarthritis of the hip and peripheral artery disease (PAD). Hip osteoarthritis can usually be distinguished by performing a hip examination during the visit and by getting hip x-rays. A person with good range of motion of hips does not likely have significant hip arthritis. PAD can usually be determined by checking all the pulses in the legs and feet. The other feature differentiating PAD from spinal stenosis is that patients with PAD do not have pain while standing, while spinal stenosis patients generally do. Sometimes, though, a patient might have more than one condition causing back and/or leg pain in which case more sensitive testing is indicated to evaluate circulation competency and neurological function.

Other causes of low back pain outside the spine include kidney stones, acute pancreatitis, herpes zoster (shingles), endometriosis, and fibromyalgia.

What is the scoop about MRI’s?
A common question from many people with back pain is whether they should get an MRI to pinpoint the cause of their problem. The problem is that most people even without back pain will have an abnormality on an MRI exam. Falsely alarming MRI results in patients who have back pain explain why back surgery in the U.S. is more than twice as high as in other countries. Yes, surgery corrects the problem seen on the MRI but this may be unrelated to the cause of the pain.

Treatment
Treatment of low back pain can vary depending if it is acute or chronic (more than 3 months). There are no hard and fast rules, but generally ice packs are advised for pain within 2-3 days of injury. Heat can help ease subacute or chronic pain. Bed rest after acute injury tends to delay recovery, and it is important to resume normal activity as soon as possible. Physical therapy can help strengthen core muscles that support the spine, but an interesting study from UCLA a few years ago showed that walking three hours a week was more effective than three hours of physical therapy a week. Epidural steroid injections can be given for low back pain associated with sciatica, but a recent NIH study showed that in patients with spinal stenosis who received epidural injections had worse long term outcomes than those who did not receive them. Surgery may be considered in serious injury situations or if there is progressive neurological deterioration. While there appears to be short term benefit in patients who have undergone surgery, long term benefits going out four years and ten years appear to show no clear advantage compared to those who have not had surgery. Although I am not fond of many of the medications advertised for low back pain, sometimes they serve a purpose in helping someone to become more active and exercise once again.

Prevention
Regular exercise is the best way to keep one’s back healthy. My wife has found walking at least 60 minutes a day helps to lessen recurrences of low back pain. She also stretches regularly, and does not wear high heeled shoes. When she is sitting in the car or a chair, she uses a lumbar support called a Sacro-Ease or an inflatable travel pillow. She avoids any significant lifting, but if she does lift something she lifts with bent knees, carries the object close to her, and does not twist. For me, running, biking, and doing yoga at the PJCC keeps my back in shape, but everyone has to find a regimen that works best for them.

Conclusion
While back pain can be disabling, it can also be managed with regular activity and awareness to prevent further damage. Three months ago my wife injured her back again when she missed a step getting out of an elevator while holding one of our granddaughters who impeded her vision. To avoid trauma to our granddaughter, she sacrificed herself by intentionally twisting her spine as she fell. I am happy to say that granddaughter and “Nana” are back in each other’s arms once again.

For further information about low back pain, visit the NIH site.

Jerry Saliman, MD is a volunteer internist at Samaritan House Medical Clinic in San Mateo. He retired from Kaiser South San Francisco after working there more than 30 years. While at Kaiser SSF, Dr. Saliman was also Chief of Patient Education. He received the 2012 “Lifetime Achievement Award” given by the Kaiser SSF Medical Staff.

Editing acknowledgement: Ellen Saliman

Neither the PJCC or our guest columnists provide medical advice, diagnosis, or treatment. Please make your health care decisions in partnership with your health care provider

 

 

Is Pilates The Secret To Youth?

by on June 29, 2015

Audrey / Pilates

PJCC MEMBER PROFILE: AUDREY GUERIN 

I usually don’t ask people their age, especially if it is a woman. When I met Audrey Guerin I was surprised when her age came up; she is 81. She has such a youthful appearance. I told her I needed to know her secret–and we’re sharing it here with you!

Q:  Audrey, I was surprised to learn your age after seeing your picture and then meeting you in person. What is the secret for how you stay so young?

A:  Age just seems like a number and that number does not define me. I listen to my body to Continue reading

Music As Therapy

by on June 9, 2015

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My Patient
Irene (not her real name) was my patient for many years, and during a routine visit she showed me a lump on her abdomen which turned out to be metastatic pancreatic cancer. I went to visit her one afternoon in hopes of offering her some comfort. The day I visited her was sunny and cloudless, but when I entered the mobile home, I was ushered in by her daughter into a low-lit room with all the shades drawn. Irene was lying in bed surrounded by Continue reading

Beware Of Ants In Your Toilet!

by on May 5, 2015

A patient left a message for me which caught my attention. He wanted a blood sugar test for diabetes because there were ants in his toilet. When I spoke to him, he denied having some of the more typical signs of diabetes. His only concern was that there were ants in his toilet. I decided to order the test.

According to the CDC, 29 million people in the U.S. have diabetes, and at least one-quarter of them don’t know it. An additional 86 million people (1 in 3 adults) have pre-diabetes. Without change in lifestyle, 15-30% of pre-diabetics will develop type 2 diabetes in five years.

Diabetes Basics
There are three main types of diabetes. Type 1 diabetes is when your body does not produce enough insulin. Type 2 diabetes is the most common type (90-95% of diabetics), and this is when your body does not use insulin properly. Gestational diabetes occurs in 4% of pregnancies, and these women are at increased risk of developing type 2 diabetes after pregnancy.

Symptoms
The typical symptoms of diabetes include feeling thirsty, frequent urination, fatigue, blurry vision, cuts or bruises that heal slowly, and tingling or numbness in the hands and feet. Many people with diabetes have no symptoms or mild ones that go unnoticed. The American Diabetes Association (ADA) does not list ants in the toilet as a warning sign.

Complications of Diabetes
The biggest risks of having diabetes are strokes and heart attacks, which with proper medication can be prevented. Uncontrolled diabetes leads to damage of many organs in the body, particularly the eyes, nerves, and kidneys. Last year I saw a young man for a check-up because his dentist noticed a severe gum problem which was going to require extraction of most of his teeth. I ordered a blood test which revealed he had diabetes. He had not realized that diabetes was the root cause of his dental woes.

Diabetes is associated with an increased risk of certain cancers, specifically cancer of liver, pancreas, endometrium, colon, breast, and bladder. The explanation for this is unclear. It could be due to shared risk factors such as obesity, diet, and inactivity, or because of something intrinsic about diabetes such as elevated insulin or blood sugar levels.

Diabetes and pre-diabetes are risk factors for Alzheimer’s dementia and other types of dementia.

The Numbers
The normal fasting glucose is less than 100 mg/dL. Pre-diabetes is defined by fasting sugar between 100-125 mg/dL. Diabetes is defined by fasting sugars of 126 mg/dL measured on two different days. Another way of diagnosing diabetes is the A1C test which measures the average glucose in your body over the past 2-3 months. A1C of 6.5% or higher indicates diabetes. Normal A1C is usually less than 5.7%, and 5.7 – 6.4 is considered pre-diabetes depending on the lab reference range.

Treatment
The mainstays of most type 2 diabetics are diet and exercise, but because it is so hard to change one’s habits, pharmaceutical companies are reaping enormous profits from a multitude of diabetic drugs. There are medicines which work on the pancreas, liver, gut hormones, and kidneys to lower sugar, and there is even inhaled insulin now. It takes more effort for people to make personal changes, but an Asian diabetic patient of mine was especially determined to rid herself of diabetes. Her blood sugar was so high when she was diagnosed that she needed to take insulin at least twice a day to keep her diabetes controlled. She decided to give up her routine of eating rice at every meal, the main staple of her diet. She went from minimal exercise to exercising three hours a day. When I saw her back in clinic two months later, she had been successfully able to discontinue her insulin entirely. (Warning: don’t attempt to stop your diabetic meds on your own without doctor’s supervision.) Most people cannot make these dramatic life style changes, but she serves as an example of what healthy lifestyle change can achieve.

Screening for Diabetes
The ADA recommends adults get screened for diabetes every three years. You should get tested more often if you are overweight and have other risks such as family history of diabetes, sedentary lifestyle, history of gestational diabetes, polycystic ovary syndrome, or a racial background of African-American, Hispanic-American, Native-American, Asian-American, or Pacific Islander ancestry.

Conclusion
My patient who I mentioned in the beginning did not have any particular risk factor for diabetes, but I tested him anyway because normally there should not be any urinary sugar in the toilet to attract ants. The bad news was that his blood test did reveal he had diabetes. The good news was that he did not have to hire an exterminator since once his diabetes was controlled the ants had to find a different location to host their picnic. Hopefully early detection will prevent him from having any future complications or further ant invasions.

For further information about diabetes, visit the American Diabetes Association.

Jerry Saliman, MD is a volunteer internist at Samaritan House Medical Clinic in San Mateo. He retired from Kaiser South San Francisco after working there more than 30 years. While at Kaiser SSF, Dr. Saliman was also Chief of Patient Education. He received the 2012 “Lifetime Achievement Award” given by the Kaiser SSF Medical Staff.

Editing acknowledgement: Ellen Saliman

Neither the PJCC or our guest columnists provide medical advice, diagnosis, or treatment. Please make your health care decisions in partnership with your health care provider.

S’mores 2.0

by on May 4, 2015

S’mores are traditionally a part of the Jewish holiday Lag B’Omer. When you have a holiday that includes having a bonfire, you know s’mores have to be a part of it!  But, personally, I could eat these all year long.  Chocolate. Marshmallows. Graham crackers. Why not?

If you are looking for a more modern twist on an old favorite, here are some upgrades to your go-to campfire dessert , the s’more!

Baked S’more Cups
By Mindi Cherry

Continue reading

Book Review – Jerusalem: A Cookbook

by on April 30, 2015

Food in Israel is unique and full of exciting flavors that have come together into a melting pot of centuries of influence from surrounding lands. Bringing the complexity of Jerusalem life to the dinner table, Sami Tamimi and Yotam Ottolenghi’s Jerusalem: A Cookbook is as much a social studies lesson as it is a culinary delight.

Though both men were born in Jerusalem in the same year, they come from opposite sides of the city. Tamimi is from the Muslim East Jerusalem and Ottolenghi from Jewish West Jerusalem. Both independently moved to London years ago and that’s where they met, working in the Continue reading

Your New Workout: Interval Training

by on April 23, 2015

interval training pjcc

by Torre Pusey, PJCC Personal Trainer

Ready to take your workout to the next level? Want to burn more calories, burn more fat, see faster results, and be constantly challenged? Consider Interval Training.
Often referred to as HIIT, High Intensity Interval Training has become a powerful tool for the everyday gym user. HIIT workouts evolve around a simple concept: alternating bursts of intense activity with intervals of lighter training, such as taking a brisk walk injected with quick jogs.
HIIT workouts can be done anywhere and at any time. It isn’t necessarily about the exercise, the equipment, or the location. Just like the name suggests, the intensity must be high to receive Continue reading

A Day in the Life of Matzah: Recipes for Passover

by on March 31, 2015

Having cleansed your pantry of all hametz, you are left with few options to fill your carb quota during Pesach (Passover). The challenge is to find new and exciting ways to use matzo in your meals. So, here are some ideas to add variety to your Passover meals.

Breakfast


Matzo Granola

If it is from Martha Stewart, it must be good! A delicious way to start the day.
(via Martha Stewart)

Continue reading

Improving Your Memory

by on March 23, 2015

memory

“Memory is the mother of all wisdom.”
― AESCHYLUS

With advancing age, many adults worry not only about their health, but also about their memory. First, let us examine why we value our memory, and then look at some of the latest research in how to improve memory.

With the externalization of memory by cell phones, computers, digital photographs, books, and pencil and paper, one can wonder why we need our brains to remember anything at all. However, thousands of years ago the major way we passed along information was orally, which required focused attention and memory. Dating back 2500 years, the Iliad and the sequel, the Odyssey, were transmitted orally by the rhythm of the words. It is said that the Torah, or Five Continue reading

Breakthroughs In Molecular Imaging

by on March 5, 2015

The de la Zerda Group at the Stanford University School of Medicine is making strides in being able to idenify and characterize tumors in clinical settings. Adam de la Zerda
visited the PJCC to describe the revolutionary molecular imaging technique his team pioneered.

Adam was chosen as one of Forbes 30 Under 30 in Science in 2012 and 2014.

Functional Training: Taking Your Workouts To The Next Level

by on February 24, 2015

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By Chris Nash, PJCC Personal Trainer

As a fitness professional for more than 15 years, I’ve witnessed many changes in the fitness industry. It used to be that gyms were limited to traditional equipment, such as bench and leg presses, that worked just one or two muscles at a time.

But in recent years, a growing trend is functional training. This is a classification of exercise that Continue reading

Optimism & Your Health

by on February 5, 2015

Optimism-women

During medical training at UCLA, I had the good fortune to learn from Norman Cousins, a Jewish writer, editor, and adjunct professor of medical humanities. Despite being misdiagnosed with tuberculosis at age 11, he set out as a boy to “discover exuberance.” He believed that positive emotions were the key to fighting illness, which he exemplified in the telling of his own battle with a severe form of arthritis. In the book Anatomy of An Illness, he describes his victory over a potentially life-threatening condition by taking mega doses of vitamin C, and watching Marx Brothers movies and TV sitcoms. He relates, “Laughter is a form of internal jogging. It moves your internal organs around. It enhances respiration. It is an ignitor of great expectations.” His Continue reading

Half My Size: A Weight Loss Journey

by on January 28, 2015

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By Randi  Reed, PJCC Assistant Camp Director

Everyone asks me what happened. How did I do it?

As a teenager at age 16 I weighed 350 lbs. If that sounds like it would be hard to overcome, it was.

I had PCOS (Polycystic ovary syndrome) and I knew if I kept going and growing the way I was, I would have died. With help from my doctor to get the PCOS and hormones under control I Continue reading

Norovirus – The Winter Bug

by on January 16, 2015

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Thanksgiving weekend 2014 was a time to forget for our family. My wife and I planned for the arrival of our children, their spouses, and four grandchildren for months. One of my granddaughters would Facetime daily to see what toys she would play with when she would eventually visit. The night before Thanksgiving, one son-in-law became acutely ill with a GI bug, and he wasn’t able to go to Thanksgiving dinner. The day after Thanksgiving, two of my daughters became acutely ill. By Thanksgiving weekend, the illness had ravaged through our entire family except for my wife and one granddaughter who was protected through the magic Continue reading

Wellness Coaching. What’s In It For Me?

by on January 6, 2015

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As a wellness coach, I am asked this question on a regular basis. I like to respond by relating the coaching I do to that of any other coach: A coach is someone who can help you make specific improvements to your technique which will add value to your overall game.  A good coach does this by shining a new perspective on an activity or simply holding their pupil accountable to their goals. You use a running coach to improve your running skills and timing. And if you want Continue reading

Strategies For Reinventing Your Resolutions

by on December 31, 2014

new year resolutions

Making, and then breaking, the same promises every year can be exhausting. Jeannie   Solomon, PJCC Wellness Coach, uses helpful strategies to help clients stay on track. Here, she shares her “tools of the trade” to help you reinvent your resolutions and—ultimately—yourself.

Define Your Wellness
Relationships, sleep, exercise, work, and spirituality (to name a few) are all forces that can cause great joy as well as great stress, feeding our energy and vitality. To achieve long-term wellness, Continue reading

Olive Tapenade: Easy to Make & Delicious

by on December 17, 2014

OLIVE TAPENADE RECIPE

Ingredients

1/2 pound pitted mixed olives
1 small clove garlic, minced
2 Tbl. capers
2-3 fresh basil leaves
1 Tbl. freshly squeezed lemon juice
2 Tbl. extra-virgin olive oil

Directions

  • Thoroughly rinse the olives in cool water.
  • Place all ingredients in the bowl of a food processor.
  • Process to combine, stopping to scrape down the sides of the bowl, until mixture becomes a coarse paste, approximately 1-2 minutes total.
  • Transfer to a bowl and serve!

Bon Appetit

 

For more on Olive Oil, listen to our Podcast with the California Olive Oil Council.

Podcast: A World of Olive Oil – Presented by the California Olive Oil Council

by on December 9, 2014

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Click image above to listen to Podcast (50 min)

Kimberly Gordon, PJCC Cultural Arts Director, introduces  Lisa Pollack, Marketing Coordinator, California Olive Oil Council and Sandy Sonnenfelt who is a trained olive oil taster and is a member of California Olive Oil Council and UC Davis taste panels. For many years she was a judge at the LA International Olive Oil Competition and she also judges in many of the local olive oil competitions. She is a frequent presenter at olive oil educational seminars. Since Continue reading

Depression — The Lowdown

by on December 2, 2014

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News of Robin Williams’ suicide was a shock. How could a man devoted to making others laugh take his own life? His death brought the disorder of clinical depression to the forefront.

Depression is a common mental illness that is manifested by prolonged sense of sadness, and other symptoms such as loss of desire to do pleasurable activities, irritability, insomnia or oversleeping, change in appetite, loss of energy, fatigue, difficulty concentrating, and sometimes thoughts of death or suicide. Depression affects 1 in 11 adults, and nearly twice as many women as men. Sadness and depression are different. Many people feel sad after losing a loved one, or losing a job, or ending a relationship. People who are depressed, however, can usually differentiate normal grief from the disabling continued weight of clinical depression. Although there is excellent treatment for depression, many people do not seek help because they mistakenly construe it as a personal weakness rather than a legitimate illness. Many celebrities have publically acknowledged their own battles with depression in hopes that others Continue reading

A Healthy Spin on Latkes: The “No-tato” Pancake

by on November 21, 2014

Traditional potato latkes are delicious but more and more people are looking for healthier ways to make these wonderful fried patties.  We’ve come up with a recipe that is heavier on protein and veggies and light on the carbs.  And, as a bonus, they taste great! Enjoy!

Quinoa & Veggie Latkes Recipe

INGREDIENTS:

3 cup cooked quinoa (use 1 part quinoa to 1 part water)
1/2 cup grated onion (about 1/2 medium onion)
1 cup each finely grated zucchini and carrot
1/4 cup potato starch
1 teaspoon kosher salt, or to taste Continue reading

PJCC Personal Trainer Trade Secrets

by on November 18, 2014

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By Herman Chan, PJCC Personal Trainer

A fitness professional since 1989, PJCC Personal Trainer Herman Chan works with all ages, shapes, and types, motivating clients that range from stroke survivors to athletes in training. How does Herman help inspire all levels to maintain their enthusiasm for exercise?

Fitness Novice

  1. Evaluate your goals. Are they realistic? Create goals you can actually achieve.
  2. Celebrate small victories. Each one brings you closer to your big goal.
  3. Find a workout partner and hold each other accountable.
  4. Establish a routine and stick to it. Even professional athletes have a set routine.
  5. Change your attitude! Approach workouts as fun, not a chore.

Continue reading

Olive Oil 411

by on November 13, 2014

Did you know that different oils have different heat thresholds? Are you unclear on the benefits of olive oil and other cooking oils?  This video will give you a brief info session on oils!

Interested in more information on Olive Oil? Join us November 20, 2014 for A World of Olive Oil: From the Middle East to Your Backyard at the PJCC with California Olive Oil Council educator, Nancy Ash to learn about olive oil and enjoy a tasting.

In Search Of Sleep

by on November 4, 2014

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But I have promises to keep, and miles to go before I sleep, and miles to go before I sleep.”  Robert Frost

A relative of mine, Stewart, (not his real name) was driving home from LA, and fell asleep at the wheel. Stewart was 18 years old at the time, and on winter break from college. He drove to LA in the morning, and then, after spending the day there, drove home that night. Although he knew he was drowsy, he made the decision to drive home. The last thing he remembered was listening to a 49er Monday night football game before he dozed off without warning. His new 1996 Toyota Corolla was totaled when the car crashed into a barrier on the side of the highway Continue reading

7 Unique Recipes Using Chocolate!

by on October 28, 2014

Chocolate seems to be on the list of foods that are “good for you” at the moment.  It is said to lower blood pressure, reduce stress, and boost brain power, just to name a few. So, let’s take advantage of it! We’ve pulled together some super delicious and interesting ways to incorporate chocolate into your life!

Chocolate Panini RealSimple.com

Mocha Drink Serenity Now

Mole SauceTheKitchn

Chocolate PancakesCooking Classy

Chocolate LiqueurSerious Eats

Chocolate BiscottiDavid Lebovitz

Chocolate PastaInstructables

You’re Welcome!

 

 

Pink & Powerful

by on October 21, 2014

October is Breast Cancer Awareness month. Everyone is wearing pink to bring attention to a disease that will touch over 280,000 women per year in the US alone.  Odds are high that everyone knows at least one person effected by breast cancer. While fighting and beating cancer is  the main goal when one is diagnosed, there is a long road of rehabilitatation following surgery that is so important to regaining strength and mobility.

In the following video, we hear a few inspirational stories from women who have taken on breast cancer and come out the other side with more strength, courage, and lust for life than before.

DONATE to the Pink Ribbon Program to enhance recovery for breast cancer patients.

The PJCC is doing its part on October 19-25, 2015 for Pink Week.
We invite the whole community to come and support a great cause.

RESOURCES

Pink Ribbon Program @ PJCC  - Postoperative workout designed to enhance recovery

 

 

Hepatitis C – A Stealth Killer

by on October 14, 2014

I recall my Great Uncle Sidney.  He loved to devour a delicious steak for dinner.   Eventually he had to undergo coronary bypass surgery for cholesterol-clogged arteries of his heart.   Within a decade he died!  His heart did not kill him.  He died of cirrhosis of the liver because of a blood transfusion contaminated with hepatitis C virus which he received during his bypass surgery.

Hepatitis C (HCV) is one of those conditions one hardly hears about because most people who have it don’t know they do.  Of the 3.2 million Americans who have hepatitis C, only 5-6% of them have been successfully treated.   It is 3 times more common than HIV in this country, and it is the leading cause of liver transplantation and liver cancer.  The mortality from HCV has Continue reading

Cultivating Good Health

by on October 10, 2014

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Any time is a good time to cultivate good health by developing a wellness plan that will help you flourish. Don’t know where to begin? Draw inspiration from your garden and apply the same concepts to your health.

Preparation
Planning your garden is the first step to its success and the same holds true for your health. Buy a notebook and name it your health journal. Begin by writing down two goals that are attainable and aren’t overwhelming. For example, start preparing your afternoon snacks to bring to work instead of buying from the vending machine. This action alone can save you 200 Continue reading

Homemade Honey & Oats Granola Bars

by on September 12, 2014

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Healthy, Tasty, Portable.  What’s not to like?

Finding a snack that will provide you with energy and is easy to pack and carry isn’t always easy.  Granola Bars fit the bill but can be pricey. This recipe for homemade granola bars will be satisfying and easy on the pocket book!

And, an added bonus, oats are known to lower cholesterol levels, provide fiber in your diet, Continue reading

The Meaning of Life – As Seen through The Eyes Of My Patients

by on September 3, 2014

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As we approach the High Holidays of Rosh Hashanah and Yom Kippur this month, I find myself becoming more reflective, particularly about what’s important in my life. Twenty years ago I was asked to complete a biographical survey for a physician newsletter about my personal interests, which included questions such as the latest book I read, my favorite movie, etc. There was one question that stood out, “What is the meaning of life?” My response, “God knows.” It occurred to me a few years later that I could delve into a better understanding of this existential question by probing my patients for their stories about what has been meaningful in their lives. You may wonder how during a 15-20 minute visit with patients I could have time for such a discussion. One cannot come out and say, “Tell me the meaning of your life,” but I felt I could approach the Continue reading

Summer Smoothie with a Vitamin Boost

by on July 15, 2014

Strawberry Peach Refresher Smoothie

Serves 2

Are you ready for something cool, delicious, and good for you?

This smoothie uses the mild tasting green, bok choy, which is known as a cancer-fighting cabbage because of its good source of beta carotene.  In just one 9 calorie cup of bok choy, you receive 63% vitamin A, 52% vitamin C and 8% calcium of your daily recommended value.

INGREDIENTS

  • 2 cups bok choy, fresh
  • 2 cups almond milk, unsweetened
  • 1 cup strawberries*
  • 2 cups peaches*

*Use at least one frozen fruit to make the smoothie cold.

INSTRUCTIONS

  • Blend bok choy and almond milk until smooth.
  • Next, add the remaining fruits and blend again.

Pour into glasses and enjoy!

 

 

Monkey See, Monkey Do — How Behavioral Modeling Influences Health

by on July 1, 2014

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My 2-year-old granddaughter seemed to welcome her newborn baby sister with bland indifference. I observed her as she played with her blocks and other toys and did not appear to be perturbed by the presence of a new member in her family. After she had dinner, I was surprised when she set out deliberately for the couch, wrapped her mother’s pillow around her lap, lifted her shirt, and clutched her bear to her chest. It was dinner time for her bear! While it was fun to watch her precise imitation of breast feeding, it made me stop and wonder how we as adults subconsciously follow patterns of behavior that may not reach our cognitive awareness. Continue reading

Guilt-Free Edamame “Guacamole” Recipe

by on June 27, 2014

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Summertime barbeques, Superbowl parties, and taco tuesdays are all great excuses to serve some guacamole.  But, lets face it, we’ve all struggled with a little guilt over how many calories we are consuming chip by chip.  This Edamame “Guacamole” recipe is about half the calories of avocado guacamole and is higher in protein too. Delicious and healthy! You don’t need an excuse to serve this any day.

Edamame “Guacamole”
Half the calories and 3 times the amount of protein of guacamole made with avocados – 86.7 cal., 6.7 g protein Continue reading

Welcoming The Shadow: Dealing With Negative Self Talk

by on June 25, 2014

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“When we were one or two years old we had what we might visualize as a 360-degree personality. Energy radiated out from all parts of our psyche… But one day we noticed that our parents didn’t like certain parts of that ball of energy that we were. They said things like, “Can’t you be still?” or “It isn’t nice to try and kill your brother.” Behind us we have an invisible bag, and the part of us that our parents don’t appreciate we, to keep our parents love, put in the bag. By the time we go to school the bag is quite large. Then our teachers have their say: “Good children don’t get angry over such little things.” So we take our anger and put it in the bag. By high school it is our peers whose opinion we value sufficiently to stuff more parts Continue reading