Kaiser San Rafael

Looking for guidance or tools to help you improve your health? Our Health Education Centers provide you with the resources you need, including pamphlets, videos, books, and audiotapes. Selected resources are available for purchase. Book loan is only available in San Rafael. San Rafael/Novato/Downtown (415)444-2466 Petaluma (707)765-3485.

1-800-33-ASK ME Find free recorded health messages on a variety of topics available 24 hours a day. Just call Health Education at (415)444-2173 or stop by a Health Education Center to pick up directory.

Ever wish you had a convenient handbook to answer your health care questions? Our comprehensive, easy-to-understand Healthwise Handbook includes health information on everything from headaches to ingrown toenails. To obtain a copy, call 1-888-464-4000, or visit a Health Education Center.

Come to our Health Education Center in San Rafael or Petaluma and try out the Health Reference Computer. Locate the information you’re looking for, print it out, and take it home. There is no fee for this service.

No time for classes? Get online and get healthy! Visit kp.org (request a Personal Identification Number online), where you’ll find 30,000 pages of health information, including appointment services, prescription refills, online consultations with advice nurses and pharmacists, and health discussion groups.

Healthy Lifestyle Programs: Create free, personalized online action plans to help you make healthy choices and stick with them:   • Lose weight with HEALTHMEDIA BALANCE®
                  • Reduce stress with HEALTHMEDIA RELAX®
                  • Eat right with HEALTHMEDIA NOURISH®
                  • Stop smoking with HEALTHMEDIA BREATHE®
       To get started, just go to kp.org/healthylifestyles.

10,000 Steps® Online Walking Program: Enjoy a Kaiser Permanente member discount on 10,000 Steps, an easy-to-use online walking program. Count how many steps you take each day and track your progress online. Plus, read tips for living an active lifestyle, get ideas for healthy meals, and more. Start counting on feeling great today. For more information, visit kp.org/10000steps.

Online Message Boards: Visit our online message boards to read messages from members like you, and discover new ways to live a healthy life. Get information and find support on a wide variety of topics:
• Depression • Diet and exercise • Men’s health • Stress reduction and relaxation • Women’s health • Diabetes • Heart health • Parenting • Smoking
Visit: kp.org/messageboards

Online Health Calculators: Want to check your progress on the way to a healthier you? With our online health calculators, you can measure your health:
          • Find out if you’re at a healthy weight
          • See if you’re getting enough calcium in your diet
          • Figure out your due date if you’re pregnant
          • Learn how to avoid asthma triggers
          Visit: kp.org/calculators

Encouraging healthy lifestyles makes good business sense. Kaiser Permanente’s Worksite Wellness Program can help your employees establish and/or maintain a healthy lifestyle by bringing our excellent health promotion services to your worksite. Our flexible Worksite Wellness Program includes lunchtime programs, health fairs, various health screenings and more. A healthier work force means greater productivity, less absenteeism and reduced healthcare costs.
Call today to find out more about how we can work together to positively affect your employees’ overall health as well as your company’s bottom line. (415) 444-3137

Do you sometimes feel overwhelmed by your anger? Anger is a natural and sometimes necessary emotion, when appropriately displayed. In this eight-session class, learn strategies to successfully deal with your anger and the anger of those around you, helping improve your communication and relationships. This class does not meet court- appointed requirements for domestic violence. [$100] [Non Members $200] San Rafael (415)444-3522

Learn practical skills to develop self-confidence, improve communication skills, and promote equality in personal and professional relationships. Participants will have the opportunity to practice techniques taught in class, share experiences, and work toward their goals. $45, Non Members $90, San Rafael (415)444-3522

Are you or someone you love affected by chemical dependence? Find the help and support you need. A full range of alcohol and chemical dependency care is available for you and your family. Inquiries and treatment are confidential. San Rafael (415)444-3531

Learn practical communication skills to build more satisfying relationships, help diffuse and resolve conflicts, and positively negotiate your wants and needs. Join us and make an immediate difference in your closest relationship. Registration is by mail; please call for forms. $54, Members only. San Rafael (415)444-3522

Are you living with depression? You aren’t alone—we’re here to help. Join us for a class to discuss the symptoms and causes of depression, effective treatments, and resources for learning more about managing your condition. No fee, Members only San Rafael (415)444-2433

Medical science has made amazing discoveries about how our emotions and thoughts affect our health. In this class you’ll learn about the sources of stress in your life and techniques to help you manage them. $20 Materials Fee, Non Members $90 San Rafael (415)444-2173 Petaluma (707)765-3485

Meditation has proven helpful for many people dealing with stress, chronic pain, hypertension, depression, difficulty sleeping and other issues. This class provides instruction on mindfulness meditation, meditative movement, and body awareness exercises. $120, Non Members $170 San Rafael (415)444-2173

Don’t put up with feeling down! Learn new skills that will help you take control, think more positively, increase daily enjoyment, communicate assertively, and build self-esteem. No fee, Members only. San Rafael (415)444-3522

Having trouble catching your Z’s? This course covers the physiology of sleep, causes of insomnia, and common treatments. Learn and practice a variety of skills, including effective sleep hygiene, sleep scheduling, stimulus control, self-care, and relaxation practices. $45, Non Members $90. San Rafael (415)444-2173

If you are at risk or have been diagnosed with prediabetes, this class is for you. Get the diet and lifestyle guidelines you need to help avoid the onset of type 2 diabetes. Learn to fine-tune your eating habits and start an exercise plan. No fee, Members only. San Rafael (415)444-2173 Petaluma (707)765-3485

If you have type 2 diabetes, this class is for you. Learn the four cornerstones of diabetes management: healthy eating, exercise, medications, and self-monitoring. Also learn how to recognize and treat high and low blood sugar levels, and monitor your blood glucose. No fee, Members only. San Rafael/Novato/Downtown (415)444-2433 Petaluma (707)765-3960

Share support, information, and solutions. Discuss the challenges of everyday living with diabetes. The Diabetes Support Group meets the first Saturday of every month. No fee. San Rafael (415)444-4742

Self-care is important. If you are using an Insulin Pump, come join this support group to learn and share. The group meets the second Wednesday of every month. No fee. San Rafael (415)444-4742

This class takes diabetes management to the next level. Learn to deal with stress and emotions related to diabetes, develop communication skills, avoid complications, and create action plans for healthier living. Day and evening classes available. No fee, Members only. San Rafael/Novato (415)444-2433 Petaluma(707) 765-3960

Would you like to find a new way to relieve your pain or tension? Feldenkrais®—a unique approach to movement—may help you. Consisting of gentle, enjoyable movements, this class also focuses on flexibility, balance, and breathing, which can be effective in relieving tension and pain. $72, Non Members $88. San Rafael (415)444-4818 Petaluma (707)769-9472

Experience what the Chinese have practiced for more than 1,000 years! Combine steady, flowing movements and deep breathing to promote strength, flexibility, relaxation, and balance. Chi means the vital energy, the life force; gong means art, discipline, manipulation, study, exercises. So chigong can be translated into English as the manipulation of vital energy. $32, Non Members $40. San Rafael (415)444-4645

Yoga can soothe your mind, help you to gain flexibility, and increase your strength. The gentle, soothing poses in this class are helpful for experienced yoga students and safe for beginners, older adults, and people with chronic pain or illness. Classes begin the first Thursday evening every other month - beginning January. Register by mail - call for registration form. Fee(s) - Nonmember fee: $90.00, Kaiser Permanente member fee: $70.00. San Rafael (415)444-2173

Gain the benefits of Yoga and Pilates in one great workout! This special course combines the flexibility and breath work of yoga with the deep abdominal strengthening of Pilates. Begins the first Tuesday evening every other month - beginning January. Register by mail - call for registration form. Fee(s) - Nonmember fee: $90.00, Kaiser Permanente member fee: $70.00. San Rafael (415)444-2173

Do you live with ongoing pain or discomfort? In two sessions, learn and practice techniques of self-massage, acupressure points, and self-care exercises that can help you manage your symptoms and promote healing. $35, Non Members $50. San Rafael (415)444-2173

Some choices are too important to be left up to others. An Advanced Health Care Directive is the best way to make sure your health care wishes are known if, for any reason, you are unable to speak for yourself. This class covers how to complete the form and what you need to consider. Forms are available in class and in the Health Education Centers. No fee. San Rafael (415)444-2433

Is back pain a common part of your life? Join us to learn general back care information and skills to help you manage your back pain. This class includes basic anatomy, body mechanics, and activities to get you back into feeling good again. Co-payment, Members only. San Rafael (415)444-2962 Petaluma (707)765-3666

Take care of yourself while taking care of others. This group is designed to help caregivers of persons with memory loss/dementia. Some topics of discussion are the causes, common behaviors, management strategies, legal issues, and community resources for this condition. No fee. For information, call (415)899-7694

Do you live with Fibromyalgia? Learn how to manage and minimize your symptoms, and find out what treatments are available to help. No fee, Members only. San Rafael (415)444-2173

Are headaches getting in the way? In this group, you’ll meet with a physician and learn more about headache types, prevention, and management. Co-payment, Members only. San Rafael (415)444-2905

Living with an ongoing health condition such as diabetes, arthritis, or persistent pain doesn’t mean you have to be ruled by it. Learn to manage your symptoms, fight fatigue and frustration, make daily tasks easier, and get more out of life. Set your goals and succeed. $20 Materials Fee for Members, Non Members $55. San Rafael/Novato (415)444-2173 Petaluma (707)765-3485

Find out ways to prevent snoring and sleep apnea. This class enables individuals to learn the difference between obstructive sleep apnea and snoring, and what treatment options are available. $5 Members only. San Rafael (415)444-2919

Is TMJ part of your life? Learn more about TMJ, including prevention, treatment options (including self-treatment), and symptom relief. Co-payment, Members only. San Rafael (415)444-2173

Learn to breathe easier! At our adult asthma class you will understand more about your condition. You'll learn to better manage triggers and implement environmental controls. In the class we will discuss breathing techniques, medications, peak flow meters and spacers. You'll have an opportunity to develop a personal action plan, which will help you decrease asthma's impact on your work, family and social life. No fee, Members only. San Rafael (415)444-2433

Want to lower your cholesterol, but don’t know where to begin? This class helps you understand how exercise and a heart-healthy diet can lower your cholesterol and improve your overall health. No fee, Members only. Downtown San Rafael (415)444-2433 Petaluma (707)765-3960

Do you live with heart failure? Join us for a basic overview of congestive heart failure, plus practical strategies for taking care of yourself and managing your condition, including nutrition, exercise, and medications. No fee, Members only. San Rafael (415)444-4754

Take good care of your heart every day. In this single-session class, learn how lowering your cholesterol and blood pressure levels, making smart food choices, and increasing activity can reduce your risk for heart disease and stroke. Find the skills you need to promote your health and live well. No fee, Members only. For information call: (415)899-7674

Are you considering a vasectomy? This group discusses the benefits and risks, as well as reviewing instructions for before and after the procedure. Co-payment, Members only. San Rafael (415)444-2919

Find out if your child has ADD/ADHD and learn what you can do to help. Please note that the ADD Overview class is a prerequisite for the Parent Workshop. No fee. San Rafael (415)444-2173

Find out more about ADD or ADHD, and help your child live better. This workshop is designed for parents of children ages 4–10 who have been diagnosed with ADD or ADHD. Develop skills to help your child understand the relationship between his/her behavior and its consequences. $40, Non Members $60. San Rafael (415)444-2173

This one-session class will prepare you to breastfeed your baby and will cover how to make breastfeeding work for you, your baby and your family. Learn the reasons it is important to breastfeed, and basics of how to hold the baby for nursing and how to prevent common breastfeeding challenges. No fee, Non Members $20. San Rafael (415)444-2173

Learn essential information and skills to feel confident about caring for your new baby. Learn how to feed, diaper, comfort and keep your baby safe and healthy during the first weeks at home. No fee, Members only. San Rafael (415)444-2173 Petaluma (707)765-3485

This class will prepare you and your support person for labor and birth. Learn current breathing and relaxation techniques, pain management options, the role of the coach, hospital procedures, and what to expect before, during and after delivery. [$75, Non Members $100. San Rafael (415)444-2260]. [$65, Members Only Petaluma (707)765-3485]

If you think you’re ready to quit, we’re here to help you prepare for your quit day and beyond. This nine-session class covers a range of issues, including behaviors and triggers that make you want to smoke. Discover how to overcome those urges with lifestyle changes, and learn ways to cope with those times when a cigarette feels like the only answer. Participation in this program qualifies members with supplemental drug coverage to receive tobacco cessation medications at their regular prescription copayment. No fee, Non Members $90. San Rafael (415)444-2433 Petaluma (707)765-3960

Do you or someone you love live with breast cancer? Get in touch with others who are facing the same challenges. Gain shared knowledge, give each other support, and discover ways to successfully manage and live with breast cancer. No fee. San Rafael (415)444-2496

Join this ongoing, confidential group to share feelings, experiences, and to discover that you—and your loved ones—are not alone in living with cancer. No fee. San Rafael (415)444-2570

Self-care is important. If you are using an Insulin Pump, come join this support group to learn and share. The group meets the second Wednesday of every month. No fee. San Rafael (415)444-4742

Nicotine Anonymous welcomes all those seeking freedom from nicotine addiction, including those using cessation programs and nicotine withdrawal aids. The primary purpose of Nicotine Anonymous is to help all those who would like to cease using tobacco and nicotine products in any form. The Fellowship offers group support and recovery using the 12 Steps as adapted from Alcoholics Anonymous to achieve abstinence from nicotine. No fee. San Rafael (415)750-0328

Learn how to create a healthy, supportive environment for your child and family to reach and maintain a healthy weight. This class is designed for parents and their children (ages 8–12), and is by physician referral only. No fee, Members only. Downtown San Rafael (415)444-2173 Petaluma (707)765-3485

Sometimes it takes more than just your will power to lose weight. Take the next step to get the support you need for maintaining weight loss. Through this 10-session class, you’ll build confidence, share your progress, and get help in overcoming obstacles. $100, Non Members $150. Downtown San Rafael (415)444-2173 Petaluma (707)765-3485

Successful weight loss requires more than just cutting calories. Learn how making healthy lifestyle choices, including regular exercise, proper nutrition, and a positive attitude, can help you lose weight and keep it off. No fee, Non Members $10. San Rafael/Novato (415)444-2433

Take control of your life! Maintaining a healthy weight is key to good health. That’s why we’ve teamed up with Weight Watchers for discounts on exciting new weight management options, including meetings, Weight Watchers At Home, and Weight Watchers Online subscriptions. To learn more, visit kp.org/weightwatchers or call 1-866-639-3300.

If you are a frequent visitor to the ladies’ room, you’re not alone. This class discusses causes for and ways to decrease or stop incontinence, along with behavioral and medical options for treatment. No fee, Members only. San Rafael (415)444-2173

You can gain valuable information and talk to other women in Kaiser Permanente’s "Menopause--Hot Flashes, Hormones, and Health". The class is an introduction to perimenopause and menopause and an exploration of related women’s health issues. To register, talk to your doctor or other health care professional, or call The Health Education Department.