May - Sept. 2005 Class Schedule
Whether you need help coping with an illness or just want to stay healthy, these courses are for you.

Testing. Testing.

Blood Pressure Checks
Free. No registration required.
Thursday, June 2, July 7, Aug. 4, Sept. 1, 2–4 p.m.
SH Lobby

Cholesterol Screening
A 12-hour fast (water only) is required for this total lipid screen (total cholesterol, HDL, LDL,
and triglycerides). Cost: $20. Please pay at the door. Call 503-561-5639 for an appointment.
Saturday, June 4, 7:30–10:15 a.m.
WCC Room G/H

For Your Health

Get on the Ball!
Prevent or relieve back pain with therapeutic exercise balls. Find out how posture, stress, and daily habits can affect your back. You’ll learn proper body mechanics and ball exercises to improve core strength, stability, and overall posture, and increase abdominal and spinal awareness. Participants should wear comfortable clothing. Please bring a ball if you have one. Cost: $10. Call 503-561-5639 to register. Monday, May 23 or Aug. 22, 6:30–7:30 p.m.
COM A/B

Arthritis Overview
Join us for an informative workshop on the causes and treatment of arthritis, including exercise, joint protection, aquatic therapy, splinting, adaptive equipment, and medications. Free, but seating is limited. Call 503-561-5639 to register.
Thursday, May 26, 10:30–11:30 a.m.
WVH

Powerful Tools for Caregivers
Are you the primary caregiver for a loved one? This class will give you tools to help you reduce stress, take care of yourself, relax, make tough decisions, set goals, problem-solve, reduce guilt, anger, and depression, and communicate effectively with other family members, your doctor, and paid help. Call 503-561-5639 to register.
Thursdays, June 2–July 7, 6–8:30 p.m. (six-week class)
WCC Room G

Bereavement Support Group
Healthy bereavement is a process that requires good support. If you have lost a loved one or experienced another loss, this group may help. The six weekly sessions offer a simple yet meaningful structure built upon bereavement education and opportunities to share experience, strength, and hope. Call 503-561-5562 to register.
Tuesdays, Sept. 13–Oct. 18 (six-week group)
10 a.m.–noon or 6:30–8:30 p.m.
WCC (various rooms)

Stand Tall for Healthy Bones!
A physical therapist and registered dietitian team up to bring you a comprehensive osteoporosis workshop that addresses the dual importance of nutrition and exercise in preventing and managing osteoporosis. This workshop offers information on bone-healthy eating and a simple yet effective strengthening program. Resistance training using stretchy resistance bands to improve posture and prevent weaknesses and imbalances will be demonstrated. Cost: $10. Call 503-561-5639 to register.
Wednesday, July 6 or Sept. 14, 6:30–8 p.m.
RRC Room 3A

Coumadin and Other Anticoagulants
Are you are taking Coumadin (warfarin) and don’t feel you know enough about it? This class will provide you with information about why you are taking it, potential side effects, how it interacts with other medications, and what kind of foods you should avoid while taking the medication. Call 503-561-5639 to register.
Wednesday, May 25, 2-3 p.m.
WVH

Freshstart Tobacco Cessation Class
Do you want to quit smoking once and for all? Looking for effective strategies and a supportive environment? In this four-week course you’ll learn about tobacco addiction, stress-coping strategies, overcoming cravings, and weight-gain prevention, and then develop a plan for successfully quitting tobacco use. Cost: $20. A support person may attend at no extra cost. Call 503-561-5639 to register.
Classes held monthly

Take Care
Could your community group benefit from more safety education? Aimed at the 65+ population, this five-week program can help you maintain your health and independence. Topics include: safe use of medication, herbal medicines, alcohol and medication interaction, fall prevention and balance, advance directives, making safe driving decisions and highway safety, and pedestrian safety, including healthy-walking guidelines. Free. Call 503-561-5427 to register your group or find out about upcoming classes.

Type 2 Diabetes Education
Sessions cover nutrition, acute and chronic complications, blood sugar testing, diabetes medications, exercise, and more. Individual appointments with registered nurses and registered dietitians are included. Cost: $625 (covered by Medicare and some private insurance). Follow-up classes available. Call 503-561-6990 to register.
Ongoing, morning and evening classes
RRC, 3rd floor

Aquatic Tai Chi
Tai Chi is a slow, meditative exercise. Benefits of Tai Chi include relaxation, increased circulation and range of motion, and improved balance and coordination. Participants need to be independent in the pool, bring their own swimwear, and have a doctor’s consent to participate. Cost: $52. Call 503-561-5932 to register.
Thursdays, July 7–Sept. 22 (12-week class)
11:15 a.m.–noon
RRC Pool

SPLASH! Diabetic Exercise Class
Join us for an eight-week, zero-impact aquatic program that provides a full-body workout involving stretching and strength building. Learn how to manage your blood sugar while exercising. Participants need to be independent in the pool and have a doctor’s consent to participate. Cost: $70. Call 503-561-5932 to register.
Tuesdays and Thursdays
Sept. 6–Oct. 27 (eight-week class), 8–8:45 a.m.
RRC Pool

Seatbelt Diversion Class
The class is for people who have received a ticket for driving without a seatbelt. You should arrive at 6:45 p.m. to complete registration paperwork and pay fees. No one will be admitted after 7 p.m. Cost: $ 25 cash. Call 503-561-5427 for more information.
Wednesday, Aug. 10 or
Tuesday, July 12 or Sept. 13, 7–9 p.m.
WCC Room F

Look Good, Feel Better
This free program teaches beauty techniques to female cancer patients in active treatment to help combat the appearance-related side effects of cancer treatment. Call Angela Ober at 503-391-0824 to register.
Monday, June 13, July 11, Aug. 8, or Sept. 12
All sessions, 5:30–7:30 p.m.
COM C

CPR and First Aid
To register for any CPR/First Aid class, call the American Red Cross at 503-585-5414.

Adult, Infant, and Child CPR with First Aid
Two-day classes. Cost: $50.
Tuesday and Wednesday, June 7 and 8, 5–10 p.m., WCC Room B/C
Tuesday and Wednesday, July 12 and 13, 5–10 p.m., WCC Room G/H
Saturday, Aug. 6, 8 a.m.–5:30 p.m., COM A/B
Tuesday and Wednesday, Aug. 16 and 17, 5–10 p.m., COM A/B
Tuesday and Wednesday, Sept. 13 and 14, 5–10 p.m., WCC Room G/H

Adult CPR and First Aid
Cost: $35
Saturday, June 4, 8:30 a.m.–3:30 p.m., COM A/B
Saturday, Aug. 20, 8:30 a.m.–3:30 p.m., WVH

Infant/Child CPR and First Aid
Cost: $30 for CPR only, $40 for both.
Saturday, June 18, 8:30 a.m.–4 p.m., WVH

First Aid Basics
Cost: $25
Thursday, July 14, 6–10 p.m., COM A/B/C
Thursday, Sept. 15, 6–10 p.m., COM A/B

For a complete Red Cross schedule and to view the refund policy, please visit www.redcross-salem.org or call 503-585-5414.

Especially for Kids
Please call the Red Cross at 503-585-5414 to register for the following youth classes.

First Aid for Children Today
This highly interactive class, geared for 5- to 8-year-olds, teaches basic first-aid skills, healthy lifestyle, and injury-prevention awareness. Participants receive a fun workbook and certificate of completion.
Cost: $10. Call 503-585-5414 to register.
Saturday, Aug. 27, 9–11:30 a.m.
WCC Auditorium

When I’m in Charge
This course is for 8- to 11-year-olds, and teaches children to make smart and safe decisions when they’re home alone. The course focuses on a variety of situations from phone calls to peer pressure, and includes take-home activities for children and their parents. Kids may bring a snack. Cost: $15. Call 503-585-5414 to register.
Saturday, July 30, 9–11:30 a.m. WCC Auditorium
Saturday, Aug. 20, 9–11:30 a.m. WCC Auditorium

Basic Aid Training
Safety education for ages eight to 12. Children will learn emergency action plans and first-aid procedures for choking and water rescue, as well as many other safety tips. Please have children bring lunch. Cost: $20. Call 503-585-5414 to register.
Saturday, June 25, 9 a.m.–3 p.m., COM A/B
Saturday, Aug. 6, 9 a.m.–3 p.m. WCC Room B/C

Babysitter Training Class
This class teaches basic childcare skills, first-aid and safety issues, age-appropriate behavior and play, and injury prevention to 11- to 15-year-olds. All skills must be demonstrated, but there is no written test, and all students receive a certificate of completion. Participants should bring a lunch for all-day classes. Please drop off and pick up your child at the classroom. Cost: $35, or $43 with first-aid kit. Call 503-585-5414 to register.
Saturdays
June 11 and 18, 9 a.m.–noon, COM A/B
June 25, 9 a.m.–3:30 p.m. WVH (one-day class)
July 9 and 16, 9 a.m.–noon, COM A/B
Aug. 13 and 20, 9 a.m.–noon, COM A/B
Sept. 10, 9 a.m.–3:30 p.m.
COM A/B (one-day class)

Expectant Parent Classes and Tours
All classes held at the Family Birth Center (FBC)

We offer a variety of classes for expectant parents and tours of the Family Birth Center. For a class brochure and to register for our classes at the Family Birth Center, please call 503-561-5138.

Sunday Tours of the Family Birth Center
Children are welcome and need to be closely supervised. No pre-registration required. Free. Call 503-561-5138 for details.
Sunday, June 19, July 17, Aug. 21, or Sept. 18, at 1 p.m. and again at 2 p.m., FBC

Baby Maybe?
Pondering parenting? Come to this free talk and learn what doctors have to say about getting healthy before pregnancy, developing a plan for positive parenting, and lifestyle changes that go along with parenthood. Guest speakers include obstetricians, certified nurse midwives, family practice physicians, and pediatricians. Free. Call 503-561-5138 to register.
Monday, Aug. 29, 7–8:30 p.m., FBC

Baby Care and Feeding
Learn all about newborns, what they look like, their behavior, breast- and bottle-feeding, sleep and awake states, temperature taking, car safety seats, and much more. This class is also for parents adopting a baby and grandparents who haven’t been around a little one for a while. Cost: $20 per couple, $10 per person. Call 503-561-5138 to register.
Monday, Aug. 1, 6:30–9 p.m., FBC

Moms in the Middle
Are you in the middle of your pregnancy? Come to this free information night in the Family Birth Center. Meet our staff and take a tour of the units. Guest speakers include lactation specialists, nurses, pediatricians, family practice physicians, and more! Free. Call 503-561-5138 to register.
Monday, June 6, 7–8:30 p.m., FBC

Ball Bouncing Mamas!
Join other expectant and new mothers in a six-week exercise class tailored to pregnant and post-partum women. You’ll learn how to improve abdominal core stability and strengthen pelvic floor muscles. These exercises will reduce strain on your back and spine during and after pregnancy. Therapeutic exercise balls will be used for most of the exercises. Wear comfortable clothes. Babies not yet crawling can come. Cost: $20 per person. Call 503-561-5138 to register.
Tuesdays, July 19–Aug. 23
11 a.m.–noon, FBC

Baby Massage
Enjoy a special time with your baby and learn basic baby massage. This class is for expectant and new mothers, fathers, grandparents, and adopting parents. Learn the benefits of loving touch for baby and you, as well as tips for using massage as your child gets older. Bring your newborn or pre-crawler baby! Cost: $20 per couple, $10 per person. Call 503-561-5138 to register.
Saturday, May 21, June 18, July 16, or Aug. 20, 1–2:30 p.m., FBC

Community Health Forums
Community Health Forums are sponsored by the Salem Hospital Foundation. All forums are held in Wedel Auditorium in the basement of Salem Hospital.

Fitness and Nutrition Education Day
Discover how anyone can permanently become a lean, fat-incinerating, anti-aging, wellness machine! Certified personal fitness trainer and nationally recognized motivational speaker Fred Schafer, also known as the Fit-Food-Dude, will outline steps to living better, living longer, dreaming bigger, and growing stronger. Free. Call 503-561-5639 to register.
Saturday, June 18
9:30–10:30 a.m.: Life, Liberty, and the Pursuit of Healthiness
10:45–11:15 a.m.: Help Your Body (and Your Life) Win!
11:30 a.m.–noon: Thoroughbreds Don’t Eat Twinkies

Managing Stress and Healing Your Body
Stress is a natural part of life. It is the body’s response to change and to demands made upon us. But constant stress can affect your daily life and cause serious health problems. Please join Dr. Carey Yuen for a look at how the body responds to stress, the signs and symptoms of chronic stress, and how to minimize the harmful effects of stress and maximize the body’s own healing system. Free. Call 503-561-5639 to register.
Thursday, Sept. 15, 7–8:30 p.m.

Managing Stress through Awareness

Stress can greatly affect your health. But in today’s hectic world, some stress is almost unavoidable. Learning to manage stress is therefore an important part of maintaining optimal health. So, how can you manage stress successfully?

One key is to become aware of your stress and how you are responding to it,” says Carey Yuen, M.D., of Kaiser Permanente. “Simply being aware of how we perceive events, and our subsequent reactions to them, can help turn a potentially stressful situation into a benign one.” Once you become aware of your reactions, you can decide whether you want to continue reacting that way to similar events or take a different approach.

What is stress?
Almost anything can be stressful. What actually happens is not as important as whether or not you perceive it as stressful. Thus, something as simple as an offhand comment or someone cutting you off in traffic may or may not be stressful, depending on how you perceive it. If you do perceive an event as stressful, it will then set off a physiological response that gears your body up for action—the “fight or flight” response, also known as the stress response.

The effect of stress on health
The effects of the mind on the body are beginning to be understood by the medical community. What is becoming clear is that prolonged stress—being in the geared-up “fight or flight” state for long periods of time or many times per day—can have harmful effects on a person’s health. Studies have shown that stress may contribute to half of all patient visits to health clinics and doctors. Research is also showing that stress is a contributing factor in many illnesses, including:

• Heart attacks
• High blood pressure
• Infections
• Chronic pain
• Obesity
• Anxiety and depression

How to manage stress
You can minimize the harmful effects of stress by making positive lifestyle choices, such as:

• Getting regular exercise
• Eating a healthy diet
• Developing loving and supportive relationships
• Maintaining a positive attitude
• Being aware of how you perceive and respond to potentially stressful events. Try to put them into perspective and not let them become more important than they really are in the big picture. Even in the case of real emergencies, you can learn to keep your stress level from boiling over.

By learning to manage stress, you can lead a healthier life.

Learn more

• Attend our September forum, “Managing Stress and Healing Our Bodies,” presented by Dr. Carey Yuen, Thursday, Sept. 15, 7–8:30 p.m. Learn how the body responds to stress, signs and symptoms of chronic stress, and more. Free. Call 503-561-5639
  to register.
• Visit Health Source, our online encyclopedia of medical information.

What’s WVH? It’s West Valley Hospital in Dallas.

We offer classes in Dallas, including:

• Babysitter Training Class
• Adult CPR and First Aid
• Infant/Child CPR and First Aid
• Coumadin and Other Anticoagulants
• Arthritis Overview

If a class you would like to take in Salem is full, please consider taking it at “WVH” in Dallas.

Location Key