CLIP AND SAVE
Sibling Preparation
When:
Saturday, Jan. 26 or Feb. 16,
11
a.m. to noon
Where:
FBC
Info:
$20 per family
Infant CPR for Family and Friends
When:
Tuesday, Jan. 8 or Feb. 5, 6:30 to 8 p.m.
Where:
FBC
Info:
$20 per person
New Grandparents 101:
How-to Be Helpful
When:
Thursday, Jan. 24, 1:30 to 3:30 p.m.
Where:
HEC
Pregnancy 101: Pondering Pregnancy?
When:
Thursday, Feb. 21, 6:30 to 7:30 p.m.
Where:
HEC
Dad 101: New Dad Workshop
When:
Thursday, Jan. 31 or Feb. 28, 6 to 9 p.m.
Where:
FBC
Info:
$30
Labor, Birth, Breastfeeding and Baby
Care Classes (English and español)
When:
Visit
swEvents.org
to choose the class
that’s right for you.
Where:
HEC
Info:
Costs vary depending on the class or series.
Those on state medical insurance may receive
some classes for free. Please visit
swEvents.org
or call
360-514-
BABY (2229)
for additional
information.
Having a Healthy Pregnancy
When:
Saturday, Jan. 12 or Feb. 9,
10
to 11:30 a.m.
Where:
MEM
33
rd Street Entrance, Family
Medicine Waiting Room
Info:
360-514-7550
Mothers Share Support Group
When:
Mondays, 10:30 a.m. to noon
Where:
FBC
Info:
Free for mothers of newborns to
9-
month-old babies
Mommies and Movers
When:
Fridays, 10:30 a.m. to noon
Where:
HEC
Info:
Free playgroup for mothers and babies
(9
months to 3 years)
Support Groups
Info:
A variety of groups to encourage and
support young families. Registration is
not required. Visit
swEvents.org
or call
360-514-
BABY (2229)
for more
information.
YOU 101
Arthritis 101:
How-to Relieve Joint Pain
When:
Wednesdays, Jan. 9, Feb. 13, 10 to 11 a.m.
Where:
Physician’s Pavilion, Total Joint Center,
Suite 305
Back 101: How-to Relieve Back Pain
When:
Wednesday, Feb. 13, 4 to 6 p.m.
Where:
HEC
Smoking Cessation 101:
How-to Quit Smoking
When:
Wednesday, Jan. 9, 6 to 7:30 p.m.
Where:
HEC
Living Well With Chronic Conditions
When:
Tuesdays, Jan. 15 to Feb. 19,
1
to 3:30 p.m.,
or Wednesdays, Feb. 27 to April 3,
10
a.m. to 12:30 p.m.
Where:
HEC
Info:
A free six-week workshop that meets
once a week for 2½ hours each week. Visit
swEvents.org
for more information.
Online YOU 101 Classes
Info:
Visit
swYou101.org
to view the
following classes:
●
Sleep 101
●
Veins 101
●
Hip Replacement 101
●
Knee Replacement 101
Talk With a Doc: Knee Pain—Keeping
the Aging Athlete in the Game
When:
Thursday Feb. 7,
6
to 7:30 p.m.
Where:
HEC
Info:
How to keep your
knees healthy, along with
treatment options for
injuries. Presented by
Evan Ellis, MD, Rebound
Orthopedics and Neurosurgery.
HEALTHY EATING 101: FOOD AS MEDICINE
Jan. 8, 6 to 7:30 p.m., PeaceHealth Southwest Specialty Clinic, 8716 E Mill Plain Blvd.
Info:
A healthy eating plan is essential to combat diabetes, heart disease and chronic health issues.
Get the skinny on nutrition strategies and more! Call
360-514-4253
.
Register at
swEvents.org
.
www.swmedicalcenter.org
7
I F YOU ’ R E T RY I NG TO MAKE HEA LTH I E R CHO I CE S
with your diet but aren’t seeing the scales move the way
you’d like, you may be suffering from portion distortion.
Over the years, portion sizes have gotten larger, adding
calories to your meal and inches to your waistline. The size
of the average dinner plate has also increased from 9 inches
in 1960 to 12 inches today.
R E C A L I B R AT E Y O U R E Y E F O R P O RT I O N S
U S I N G T H E F O L L OW I N G G U I D E :
1
CUP
=
BASEBALL
6
OUNCES
=
HOCKEY PUCK
3
OUNCES
=
DECK
OF
CARDS
1
OUNCE
=
ONE DOMINO
2
TABLESPOONS
=
PING PONG BALL
2
TEASPOONS
=
PAIR OF DICE
¾
CUP
=
TENNIS BALL
COMPUTER MOUSE
½
CUP
=
¼
CUP
=
EGG
PORTION
distortion
FEELING THE PRESSURE?
High blood pressure can
cause the heart to work
harder, which can lead to
heart attack, stroke and
kidney failure. Even if you
feel great, you can be at
risk. Ideal numbers are less
than 120 mm Hg/80 mm Hg.
My blood pressure is
__________.
HEALTH CHECK TIPS
FOR A HEALTHY YEAR