**Wellness and Community Resource Guide**

Salute Your Health. Eat Right. Be Active.

Veterans Affairs Palo Alto Health Care System

The content in this guide was developed by the VAPAHCS HealthierUS
Veterans Committee using the VA National Center for Health Promotion and
Disease Prevention (NCP) VA MOVE! weight management program and local
community resources.

**Introduction**

The U.S. Department of Veterans Affairs (VA) and the U.S. Department of
Health and Human Services (HHS) have joined forces to improve the health
of the nation by creating a program called HealthierUS Veterans.

The focus of HealthierUS Veterans is to educate veterans, their
families, and communities about the health risks of obesity and
diabetes. The VA Palo Alto Health Care System developed this Wellness
and Community Resource Guide as a tool for you to use in your journey to
healthy living. Maintaining a healthy lifestyle and healthy weight are
essential elements for achieving overall health. People who are
overweight or obese have an increased risk for health problems such as
high blood pressure, Type 2 diabetes, heart disease, stroke, some types
of cancer, sleep, respiratory problems, depression and eating disorders.

The information in this guide serves as an introduction to healthy
eating, shopping and exercise. This guide contains information on
nutrition, the benefits of regular physical activity and how to get
started exercising for all levels of physical ability. This guide also
contains a list of community resources spread throughout the VA Palo
Alto Health Care System coverage area that are accessible to all members
of the community. The contact information and online resources for the
community facilities are included in this guide.

The VA Palo Alto Health Care System also offers MOVE!, a weight
management program, plus a number of other educational classes. Your VA
health care providers will be happy to answer any additional questions
you may have about the MOVE! program, any of our classes and healthy
living.

**How Do I Start Changing My Eating Habits?**

• Set short-term goals and write them down (see the Daily Food and
Physical Activity Log on page 26 of this guide).

• Make one or two changes at a time and start with something easy.

• Tell yourself to eat until you are satisfied, not until you are
stuffed.

• Take your time, eat slowly and enjoy your food.

• Keep a food record to help you see where changes can be made.

• Consider some of the following to get started:

-- Eat more fruits, vegetables, whole grains and low fat dairy products.
These are good for you and help to fill you up.

-- Drink a glass of water before eating.

-- Drink water, diet sodas or artificially sweetened drinks instead of
sugar-sweetened beverages.

-- Get rid of snack foods high in calories, fat and sugar. If you don\'t
have these foods available, you won\'t be as tempted.

-- Have healthy snacks easily available.

-- Broil, bake, steam or grill your food instead of frying it.

-- Choose lean cuts of meat; cut off visible fat.

-- Plan snacks and meals ahead of time.

-   Avoid alcohol.

**Making Healthy Food Choices**

Living a healthier lifestyle does not mean that you have to skip meals,
run a marathon, or take away your favorite foods.\
Being Heart Healthy means lifestyle changes. You can make permanent
changes, and these changes can become habits!

Heart Healthy living includes exercising daily, eating more fiber,
drinking more water, eating less meat, eating fewer greasy or fried
foods, and using less salt.

Eat more fiber:

• Have 6-11 servings a day of grains. A serving size is equal to one
slice of bread, 1/2 cup of cereal, or 1/2 cup of cooked pasta or rice.

• Eat 5 or more servings per day of fruits, vegetables, dried beans and
peas.

• It is better to eat the fruit than drink juice when it comes to
getting fiber.

Drink more water:

• Thirst is not always a good indicator of how much water you need, so
throughout the day, drink eight-8oz cups of water. A high fiber diet can
cause constipation without the addition of water.

Eat less fat, less saturated fat, and less cholesterol:

• Reduce saturated fat and cholesterol intake. Saturated fats are mostly
found in animal products.

• Limit total fat such as margarine, oil, fried foods, gravy and cheese
sauces. Canola oil, olive oil and peanut oil are the most beneficial
fats for your heart, but these are still fat, so limit how much you use.

• Limit how much meat, cheese, butter and whole milk you use. When
eating meats, try to limit the cooked serving to the size of a deck of
cards. Choose chicken, turkey and fish more often, but do not to fry
them.

Eat less salt:

• Too much salt can cause swelling, raise blood pressure or cause
problems with your heart.

• Use herbs that do not contain the word "salt" to spice up your food.
For example, choose garlic powder instead of garlic salt.

• Try to limit most processed foods. They are high in sodium. Examples
include regular frozen dinners, pot pies, macaroni and cheese, canned
soups and luncheon meats.

• Avoid adding salt during cooking or at the table.

Be active:

• Do the activities you enjoy! Try a variety of exercises. Ask your
provider how much exercise you should do.

• Start gradually and increase slowly. If you can handle 5 minutes at
first, that is fine. Keep it up. You will build more energy with time!

• Make exercise a daily routine. If you only exercise 3 times a week,
you may put it off. Consistent exercise will help you have more energy.

• Exercise with a friend or family member. It can be a social activity!

Eat more often with smaller meals:

• Do not skip meals!

• Eat three small meals with two or three small snacks between.

• Try to eat a fruit and vegetable first; the fiber helps you feel full.

Sample Menu

Breakfast

1 cup oatmeal\
1 banana\
1 cup skim milk\
1 slice whole wheat toast\
1 tsp. low fat margarine\
\
**Snack**

1 peach\
1 cup sugar free, low fat yogurt

Lunch

2 slices whole grain bread\
1 slice turkey\
1 cup salad (mixture of raw vegetables)\
1 Tbsp. fat free or light Italian dressing\
10 grapes

Dinner

3 oz roasted chicken (size of a deck of cards)\
1/2 cup green beans seasoned with basil\
1 baked potato (the skin has fiber!)\
1 Tbsp. fat free sour cream\
1 cup canned light fruit (in its own juice)\
1 whole wheat roll\
1/2 cup sugar free, low fat ice cream

Night Snack

3 cups light, low salt (low sodium) popcorn

Be sure to read nutrition labels. Note the serving size first.

Look for calories, fat, saturated fat, cholesterol and sodium content.

**Smart Shopping**

Some food choices are better than others. Next time you\'re buying
groceries, remember these smart-shopping tips.

Produce Section

• Fresh vegetables are always a good choice; when you prepare them, you
control the added fat and salt.

• Citrus isn\'t the only good vitamin C choice. Peppers, tomatoes,
broccoli, cabbage, potatoes, greens (collard, mustard and turnip),
cantaloupe, honeydew melon, kiwi-fruit, mango, papaya and strawberries
are all rich in vitamin C.

• Edible skins of fruits and vegetables and seeds (berries, tomatoes,
sunflower seeds) are good sources of fiber.

• Fruits and vegetables that are deep-colored green, yellow or orange
throughout are high in vitamin A.

Deli-Counter

• Sliced roast beef, turkey and lean ham are good low fat choices.

• Pressed meats, lean ham and Canadian bacon are low fat but high in
sodium.

• Turkey and chicken franks do not always have less fat than beef
franks; some are merely smaller. Check nutrition label for sodium and
fat content.

• To limit fat, try salads made without creamy dressings.

• If processed lunch meats are used, select those marked 95% fat free.

Dairy Case

• Look for part-skim mozzarella, scamorze and string cheese; part-skim
or low fat ricotta; and \"light\" and reduced-calories cheeses that
contain less than 5 grams of fat per ounce.

• Choose milk, buttermilk, cottage cheese and yogurt that are low fat
and have less than 200 calories per serving.

• A little sharp cheese has more flavor and less fat than a larger
amount of milder cheese.

Bread and Cereal Shelves

• Look for cereal with at least 2 grams of fiber, 8 grams or less sugar
and 2 grams or less fat per serving.

• Compare portion sizes and calories on cereal labels; servings range
from 3/4 to 1 cup.

• Look for the words \"whole wheat\" or \"whole grain\" at the beginning
of the ingredient listing. \"Wheat flour\" is nutritionally equal to
white flour.

Canned Food Aisles

• Choose 100% pure fruit juices instead of fruit \"drinks\" or
\"punches\".

• The edible bones of canned salmon and sardines provide calcium. Canned
beans, peas, corn and vegetables are quick and easy sources of vitamins,
minerals and fiber.

• Check sodium levels of canned foods if your sodium level is
restricted.

Packaged Products

• Limit products with palm, palm kernel or coconut oil high on their
ingredient lists.

• Thick, unsalted pretzels are lower in fat and sodium than most other
packaged snacks.

• Graham crackers, animal crackers, gingersnaps and fig bars have less
sugar and fat than most other cookies.

• Most microwave popcorn is high in fat and sodium. Make your own in an
air popper or with a limited amount of oil and butter-flavored
substitute or cooking spray.

• Rice and pasta mixes are high in sodium; use only one-half the
seasoning packet.

Fat, Oil and Dressing Selections

• Soft, tub margarines and spreads are made with unsaturated oils.

• Regular butter and margarine have 100 calories per tablespoon;
spreadables have 80 calories per tablespoon; whipped varieties have 70
calories per tablespoon.

• Some "light" oils are light only in color and flavor, not in fat or
calories.\
"Light" mayonnaise has about half the calories of regular mayonnaise.

• To cut fat, use diet dressings with less than 10 calories per
tablespoon on salad and as a marinade for meat, poultry or vegetables.

Meat Counter

• Select lean, well-trimmed cuts: flank steak, round steak or roasts,
sirloin or tenderloin, loin pork chops or 85% lean ground beef.

• Meat graded "Select" has less fat than "Choice" or "Prime" grades.

• Lean beef, pork and lamb are not much higher in dietary cholesterol
than poultry or fish, but they have more saturated fat.

• Beef liver is very high in iron, zinc and many vitamins but also high
in dietary cholesterol.

• Limit high-fat meats: ribs, corned beef, sausage, and bacon.

Fresh Fish and Poultry Section

• Half of chicken's calories are in the skin. Buy skinless parts or
remove skin of cooked poultry before eating.

• Fish from deep waters have heart-healthy omega-3 fatty acids: salmon,
tuna, mackerel, sea trout, bluefish, herring, bonito and pompano.

• Most chicken and turkey nuggets, patties and rolls are made with
ground skin and have a lot of salt.

Frozen Food Cases

• Purchase frozen fish and poultry without breading to limit fat and
sodium.

• Look for frozen dinners with less than 15 grams of fat, 400 calories
and 800 milligrams of sodium.

• Frozen concentrates are often the least expensive form of fruit juice.

• Ice milk and low fat frozen yogurt have less fat than ice cream.

• Plain, frozen vegetables have less fat and salt than those in sauces.

• Frozen juice and fruit bars with no added sugar or cream are good
choices.

• Portion-packed frozen desserts help curb the tendency to eat large
helpings.

**How Can A Registered Dietitian Help?**

A Registered Dietitian (RD) is an expert in food and nutrition.
Dietitians promote good health through proper eating. Dietitians can
offer suggestions for meal planning and smart shopping. Dietitians can
also provide nutritional guidance that when followed, results in a
healthier nutritional lifestyle. Eating right is a powerful tool that
can help prevent health problems, or improve current conditions.

**Nutrition Counseling Resources**

Nutrition Education Class

This is a one-time nutrition class which teaches basic nutrition and how
to make healthy food choices. Spouses or family members are welcome to
accompany the veteran. VA employees are also welcome to attend.

PALO ALTO\
Monday\
once per month ONLY\
(call for specific dates)\
10:00 am - 12:00 pm\
Building 101, Auditorium

LIVERMORE\
Monday weekly\
10:30 am - 11:30 am\
Building 62, Room 326

MONTEREY\
Tuesday weekly\
10:00 am - 11:00 am\
Dermatology Conference Room

SAN JOSE\
Monday weekly\
10:30 am - 11:30 am\
Room F-100

Other Classes

These classes offer nutrition education specifically focused on high
blood pressure, diabetes, and weight reduction. Spouses or family
members are welcome to accompany the veteran. VA employees are also
welcome to attend*.*

High Blood Pressure (Hypertension)\
Palo Alto\
Thursday 8:15 am - 12:30 pm\
Bldg 5, 2nd floor Conference Room\
(3rd Thursday in January, April, July, October)

Diabetes Care (Nutrition section)\
Palo Alto\
Monday 10:00 am - 11:30 am\
Bldg 101, Auditorium\
(2nd Monday in January, March, July, September, November)

M.O.V.E. (Managing Overweight)\
Palo Alto\
Thursday 10:00 am - 12:00 pm\
Bldg 101, Auditorium\
once per month ONLY (call for specific dates)

Veterans who wish to attend any class (VA employees do not need to
schedule appointment for classes):

a\. Request a referral from your primary care (GMC) provider or

b\. Call Patient Scheduling at 1-800-455-0057 and ask to be scheduled
into the class of your choice

Individual Appointments

Individualized outpatient nutrition counseling by a Registered Dietitian
is offered at Palo Alto, Livermore, Monterey and San Jose Clinics. Menlo
Park New Horizons Program veterans may also be seen by consultation
through a primary care provider. Appointments are usually 30 minutes
long and spouses or family members are welcome to accompany the veteran.

To schedule an individual appointment:

a\. Request a referral from any provider or

b\. Call Patient Scheduling at 1-800-455-0057 and ask for an appointment
with the dietitian

(Please note: Appointments cannot be scheduled by calling Nutrition
Clinics or dietitians)

If you need to leave a message for the dietitian, please call Nutrition
and Food Service at (650) 493-5000 ext. 64659.

**Change Your Thinking About Food,\
Exercise, and Yourself**

What you think drives what you do.\
You can change your thinking. Here are some tips:

• Make a firm decision to get serious.

• Make your weight management program one of your top priorities.

• Realize that you have control over your weight.

• Eating and other lifestyle behaviors have been learned; therefore,
they can be replaced or changed.

• Think positively!

• Tell yourself you\'re worth the effort!

• Think about exercise and physical fitness as increasing your energy,
vitality and\
well-being.

• Think of eating and physical activity as needing a balance. You have
the power to tip the scales.

• Think about weight management as a life-long effort and a way to be
good to yourself.

**Benefits of Regular Physical Activity**

• Gives you more energy.

• Helps you sleep better.

• Improves your heart and lungs.

• Decreases blood pressure.

• Reduces body fat and weight gain.

• May decrease bad (LDL) cholesterol and raise good (HDL) cholesterol.

• Controls/prevents diabetes.

• Strengthens bones and helps prevent injury.

• Increases muscular strength and endurance.

• Increases flexibility and range of motion.

• Improves your mood.

• Helps with stress and depression.

• Improves self-esteem.

• Makes you feel better.

**How Do I Get Started With\
Increasing My Physical Activity**

General tips on increasing physical activity:

• Start slowly; choose the type and amount of activity that is right for
you.

• Increase your everyday activity. Take the stairs. Park farther away
and walk. Clean your house. Get up to change the TV channel. Walk to
check your mail.

• Walking is a great way to increase your physical activity. It\'s free
and you can do it almost anywhere.

• Use a pedometer to count the number of steps you take everyday.

• You don\'t have to belong to a gym. Choose any activity that gets you
moving.

• For weight loss, exercising longer is better than exercising harder.
Mild to moderate exercise will do the job.

• Aim to be physically active for at least 30 minutes on most days of
the week. Even longer would be better, but try not to overdo it at
first.

• Wear comfortable shoes and clothes that are right for the activity and
weather.

• Listen to your body. You are the best judge of how hard and how long
you should exercise.

• Recruit an activity buddy; someone who likes the same activity and can
keep you motivated.

• Warm-up, cool-down, and stretch before, during and after activity to
prevent injury and reduce muscle soreness.

• Whether it\'s summer or winter, drink plenty of water before, during
and after activity.

Increasing your physical activity levels does not mean you have to join
the local gym or athletic club. There are many fun ways to increase
activity slowly and safely. The best thing about physical activity is
that even a little can make you feel a whole lot better. In no time at
all, you will have more energy, sleep better and feel fitter.

Safety First:

• Check with your primary care provider before beginning a program of\
physical activity.

• Stop exercising immediately if you experience any of the following:

-- Severe pain, tightness, pressure or discomfort in your chest

-- Severe shortness of breath

-- Severe nausea or vomiting

-- Sudden onset weakness or changes in sensation in your arm and/or leg
on\
one side of your body

-- Difficulty swallowing, talking or seeing

-   Severe headache or dizziness

CALL 911 immediately if the symptoms do not disappear within a few
minutes.

If you have less severe, new or worsening symptoms when beginning or
increasing physical activity, see your primary care provider.

**Exercise Can Be Fun!**

So you don\'t like physical activity? There are lots of ways to be
physically active without doing what you might consider a workout or
exercise.

• Go walking with others.

• Dance.

• Get the whole family involved in some physical activity like walking
in a park.

• Find a beginner\'s exercise class that you might enjoy.

• Do housework to music.

• Try out a new sport or activity.

• Go bicycling with family or friends.

• Check out your local community center for upcoming events.

• Play golf -- carry your clubs to burn more calories or use a pull
cart.

**Increasing Physical Activity for Veterans\
with Physical or Medical Limitations**

Do I need to see my healthcare provider before beginning a program of
physical activity?

Mild to moderate activity is generally safe. However, it may be
necessary for you to check with your healthcare provider before starting
an exercise program. In general, the following veterans should always
see their provider before starting:

• Veterans with heart and/or lung conditions

• Veterans planning a program of vigorous activity

What is the difference between mild, moderate, and vigorous levels of
activity?

• Mild activities should feel like slow walking. They should not cause
much of a sweat or cause you to have trouble catching your breath.

• Moderate activities are like fast walking. These activities will make
your heart beat a little bit faster. This may cause light sweating but
should never cause you to be out of breath or exhausted.

• Vigorous activities such as running will cause the heart to beat very
fast. With these activities, you will sweat heavily and have some
difficulty breathing.

Will I make my condition worse by exercising?

Physical activity almost always helps improve medical conditions. It is
wise to avoid or reduce physical activity during times when your
condition worsens.

Will my medicines affect my ability to be physically active?

Physical activity is compatible with all medications. However, some
medications require a close watch.

What if I\'m in too much pain to be physically active?

Regular physical activity often improves chronic pain conditions. It can
sometimes take several weeks to begin to see a benefit. See your
healthcare provider to discuss options if you feel your current pain is
at a level that will keep you from even getting started with physical
activity.

**Indoor Physical Activities**

If the weather is bad or you prefer the indoors, there are still lots of
physical activities you can do.

• Put on some music and dance.

• Do strength exercises at home using items such as water bottles and
canned foods as dumbbells.

• Walk around the mall (most open early for walkers).

• Do chair stretches.

• Exercise to a TV program.

• Borrow an exercise video from the library or a friend (examples
include chair dancing, step walking and beginner aerobics).

• Go to a gym or recreation center (join the YMCA).

• Get involved with fitness activities at a local community center or
senior center.

• Too hot outside \... take a swim at an indoor pool.

• Take a water aerobics class.

• Look for sales or visit second hand stores for used exercise
equipment.

• Do indoor activities such as racquetball, tennis, roller-skating,
bowling, etc., at a sports center/gym.

Ask your health care provider for more information on stretch and
flexibility activities as well as strength exercises.

**Walking**

Walking is a great way to be more physically active. It\'s free, fun and
you can do it almost anywhere.

Here are 6 reasons to get up and walk:

1\. Regular walking burns calories, which in addition to a healthy diet,
can help you to manage your weight.

2\. More than half the body\'s muscles are designed for walking; it is a
natural movement that is almost injury-free.

3\. Regular brisk walking has many health benefits.

4\. Brisk walking is an aerobic activity. It makes your heart, lungs and
muscles stronger.

5\. Walking refreshes the mind, reduces fatigue, increases energy and
improves sleep.

6\. Walking can be a great time for sharing and socializing with friends
and family.

Getting started:

• A little walking everyday is better than an occasional weekend bout of
activity. Start with short walks and build from there.

• Choose routes that are interesting, safe and convenient. Avoid heavy
traffic, loose dogs and rough ground. Remember hills are more difficult.

• Walking with others can help motivate you.

• Be safe. Take a friend when it is dark outside. Tell someone where you
are going, and bring a cell phone if you can.

• When it is very hot, walk during the coolest hours, choose a shady
route and walk a little slower.

• When it is cold, avoid icy surfaces.

• Dress in loose, comfortable clothing. In cold weather, dress in layers
and wear mittens and a hat.

• Wear comfortable, appropriate shoes.

• Consider using a pedometer to measure the number of steps you walk.

• Warm-up before and cool-down after activity.

Sample 10-week walking plans to get you started:

This plan is for those who are not used to physical activity:

(Table showing minutes of walking and times walking per week over
10-week period.)

This plan is for those who are already physically active.

(Table showing minutes of walking and times walking per week over
10-week period.)

**Calories Burned During Physical Activities**

Ever wonder how many calories you burn while physically active?

The following is a list of activities along with the number of calories
burned during\
10 minutes of activity. The figures given are for men ranging in weight
from 175-250 lbs and women ranging from 140-200 lbs. If you weigh more
than this you will burn more calories per minute.

(Table showing various activities and the calories burned for both men
and women.)

The number of calories you burn during physical activity varies
depending on a number of factors including weight, age and environmental
conditions.

Body Mass Index

(Chart showing the Body Mass Index number for height versus weight.)

**Daily Food and Physical Activity Log**

(Chart allowing user to log their daily food intake and physical
activities over a one-week period.)

**Community Resources**

South Bay

(Cupertino, Los Gatos, Morgan Hill, San Jose,\
Santa Clara and Saratoga)

De Anza College

21250 Stevens Creek Blvd.

Cupertino, CA 95014

408-864-8954

Wheelchair Accessible

Jewish Community Center-Club One

14855 OKA Road

Los Gatos, CA 95032

408-358-3636

Morgan Hill Aquatics Center

16200 Condit Road

Morgan Hill, CA 95037

408-782-2134

City Of San Jose

Camden Community Center

3369 Union Avenue

San Jose, CA 95124

408-369-6444

Wheelchair Accessible

Easter Seals

Timpany Center

Health and Wellness Program

730 Empy Way

San Jose, CA 95128

408-295-0228

Wheelchair Accessible

San Jose City College

2100 Moorpark Ave.

San Jose, CA 95128

408-298-2181

Wheelchair Accessible

AVAC- Almaden Valley Athletic Club

5400 Camden Ave.

San Jose, CA 95124

408-267-4032

Wheelchair Accessible

South Valley YMCA

5632 Santa Teresa Blvd.

San Jose, CA 95123

408-226-9622

East Valley YMCA

1975 S. White Rd.

San Jose, CA 95148

408-258-4419

Central YMCA

1717 The Alameda

San Jose, CA 95126

408-298-1717

Club One-Almaden Valley

5435 Thornwood Drive

San Jose, CA 95123

408-363-1010

Santa Clara Adult Education

1840 Benton St.

Santa Clara, CA 95050

408-423-2102

West Valley College

14000 Fruitvale Ave.

Saratoga, CA 95070

408-741-2420

Wheelchair Accessible

Southwest YMCA

13500 Quito Rd.

Saratoga, CA 95070

408-370-1877

Peninsula

(Belmont, Burlingame, Menlo Park, Palo Alto, Redwood City and\
San Mateo)

Twin Pines Senior and Community Center

20 Twin Pines Lane

Belmont, CA 94002

650-595-7441

Burlingame Aquatic Center

400 Carolan Ave.

Burlingame, CA 94010

650-558-7322

Wheelchair Accessible

Trefethen Aquatic Center - Mills College

5000 MacArthur Blvd.

Oakland, CA 94613

510-430-2170

Wheelchair Accessible

Menlo Park Senior Center

110 Terminal Avenue

Menlo Park, CA 94025

650-330-2280

Lucie Stern Community Center

1305 Middlefield Road

Palo Alto, CA 94301

650-463-4900

Cubberley Community Center

4000 Middlefield Road

Palo Alto, CA 94303

650-329-2418

Betty Wright Swim Center @ C.A.R.

3864 Middlefield Road

Palo Alto, CA 94306

650-494-1480

Wheelchair Accessible

YMCA of the Mid-Peninsula

3412 Ross Road

Palo Alto, CA 94303

650-856-9622

Canada College Adult Physical Education Program

4200 Farm Hill Blvd.

Redwood City, CA 94061

650-306-3473

Wheelchair Accessible

Veteran\'s Memorial Senior Center

1455 Madison Avenue

Redwood City, CA 94061

650-780-7270

Sandpiper Community Center

797 Redwood Shores Parkway

Redwood City, CA 94065

650-780-7323

Red Morton Community Center

1120 Roosevelt Avenue

Redwood City, 94061

650-780-7311

Mills-Peninsula Health Center

100 S. San Mateo Dr.

San Mateo, CA 94401

650-696-5600

Senior Center

2645 Alameda de las Pulgas

San Mateo, CA 94403

650-522-7490

Joinville Swim Center

2111 Kehoe Avenue

San Mateo, CA 94403

650-522-7460

Wheelchair Accessible

The Taft Pool, owned & operated by the Farley Family

57 E. 40th Ave.

San Mateo, CA 94403

650-349-7946

College of San Mateo Adapted Physical Education Program

1700 W. Hillsdale Blvd.

Building 8

San Mateo, CA 94402

650-378-7219

Wheelchair Accessible

North Bay

(Daly City, Mill Valley, Pacifica, Richmond and\
San Francisco)

Giammona/Westmoor Pool

131 Westmoor Ave.

Daly City, CA 94015

650-991-8022

Wheelchair Accessible

Mill Valley Community Center

180 Camino Alto

Mill Valley, CA 94941

415-383-1370

Scott Valley Swimming & Tennis Club

50 Underhill Road

Mill Valley, CA 94941

415-383-3483

Wheelchair Accessible

Anderson's Scuba Diving

541 Oceana Blvd.

Pacifica, CA 94044

650-355-3050

Oceana Pool

401 Paloma Ave.

Pacifica, CA 94044

650-738-7460

Wheelchair Accessible

Hilltop YMCA

4300 Lakeside Dr.

Richmond, CA 94806

510-222-9622

Wheelchair Accessible

Richmond Plunge

1 E. Richmond Ave.

Richmond, CA 94801

510-620-6820

Balboa Park Swimming Pool

51 Havelock St.

San Francisco, CA 94112

415-337-4701

Hamilton Swimming Pool

Geary Blvd. & Steiner St., San Francisco, CA 94115

415-292-2001

Jewish Community Center of San Francisco

3200 California St.

San Francisco, CA 94118

415-292-1268

Wheelchair Accessible

Janet Pomeroy Center -- Herbst Pool

207 Skyline Boulevard\
San Francisco, CA 94132 

415-665-4100  

Wheelchair Accessible

Martin Luther King Jr. Pool

5701 3rd St.

San Francisco, CA 94112

415-822-5707

East Bay

(Alameda, Albany, Berkeley, Fremont, Hayward, Milpitas and Newark)

Mariner Square Athletic Club

2227 Mariner Square Loop

Alameda, CA 94501

510-523-5517

Albany Pool

1311 Portland Ave.

Albany, CA 94706

510 559-6640

Wheelchair Accessible

Berkeley YMCA

2001 Alston Way\
Berkeley, CA 94704 

510-848-9622  

Wheelchair Accessible

El Cerrito Swim Center

7007 Moeser Lane

El Cerrito, CA 94530

510-559-7008

Wheelchair Accessible

Fremont Swim School Inc

42400 Blacow Road

Fremont, CA 94539

510-657-SWIM

Chabot College Disabled Student Resource Center

Building 2400

25555 Hesperian Blvd.

Hayward, CA 94545

510-723-6725

Wheelchair Accessible

Hayward Plunge

24176 Mission Blvd.

Hayward, CA 94544

510-881-6703

Treeview Swimming Club

301 Gresel Street

Hayward, CA 94544

510-471-5242

Wheelchair Accessible

Milpitas Sports Center

1325 E. Calaveras Blvd.

Milpitas, CA 95035

408-586-3225

Silliman Family Aquatic Center

6800 Mowry Avenue Newark, CA 94560

510-739-2620

Wheelchair Accessible

Monterey and Santa Cruz County

(Live Oak, Monterey,\
Santa Cruz and Watsonville)

Chamisal Tennis and Fitness Club

185 Robley Road

Coral de Tierra, CA 93908

831-484-1135

Wheelchair Accessible

Simpkins Family Swim Center

979 17th Avenue

Live Oak, CA 95062

831-754-7946

Wheelchair Accessible

Monterey Sports Center

301 E. Franklin St.

Monterey, CA. 93940

831-646-3700

Wheelchair Accessible

Josephine Kernes Memorial Pool

15 Portola Avenue

Monterey, CA  93940

831-372-1240  

Wheelchair Accessible

Duncan Holbert Pool

25 Penny Ln.

Watsonville, CA 95076

831-722-3500

Wheelchair Accessible

Central Valley

(Livermore, Modesto, Pleasanton, Stockton, Tracy and Walnut Creek)

Fremont Swim School --Livermore

2821 Old First Street

Livermore, CA 94550

925-373-SWIM

Modesto Junior College Disability Services Center Journalism Bldg. 160

435 College Avenue

Modesto, CA 95350

209-575-6225

Wheelchair Accessible

Dolores Bengston Aquatic Center

4455 Black Ave.

Pleasanton , CA 94566

925-484-8171

Wheelchair Accessible

San Joaquin Delta College Disabled Student Programs and Services 5151
Pacific Ave.

Stockton, CA 95207

209-954-5330

Wheelchair Accessible

Joe Wilson Community Pool

900 West Lowell Ave.

Tracy, CA 95376

209-831-4220

Clarke Memorial Swim Center -- Heather Farm Park

1750 Heather Drive

Walnut Creek, CA 94596

925-943-5856

Wheelchair Accessible

Service First of Northern California Aquatic Therapy Program

102 W. Bianchi Rd.

Stockton, CA 95207

209-644-6324

Wheelchair Accessible

**Online Resources:**

American Diabetes Association:\
http://www.diabetes.org

Arthritis Foundation:\
http://www.arthritis.org

MOVE!:\
http://www.move.va.gov

Community Based Exercise Programs:\
http://www.pamf.org/patients/communityexercise.html#Arthritis%20Programs

DASH Diet:\
http://dashdiet.org/

De Anza College:\
http://www.deanza.edu/specialed/ape/register.html

Easter Seals:\
http://bayarea.easterseals.com/site/PageServer?pagename=CABY_ESCC_Intro

HealthierUS:\
http://www.healthierus.gov/nutrition.html

Modesto Junior College:\
http://www.mjc.edu/mjcAthletics/PE%20web%20sit/PE%20Adapted%20Program.htm

Monterey Sports Center:\
http://www.monterey.org/sportscenter

My HealtheVet:\
http://www.myhealth.va.gov

National Center for Health Promotion and Disease Prevention:\
http://www.prevention.va.gov

Santa Clara County YMCA:\
http://www.scvymca.org

Swimming Pools within your Area:\
http://www.clubswim.com

A special acknowledgement is extended to\
Margaret Crowder, Recreation Therapy Intern,\
Fall 2006, for her contributions in\
gathering information for this guide.

Reviewed by the Patient Education Committee

CO-036