1

INSIDE

President’s Message 2

Birthdays 2

Focus on Fiber 3

Comebacker Happenings 4/5

5 Tips to Keep Your Brain

Healthy and Active 6

Save the Date for the SoCal

Rehab Golf Classic 7

PALS Calendar 7

INDEPENDENCE DAY

THE

SAVVY

Volume 24 Number 7 July 2019

SURVIVOR

DATE: Friday, July 31

TIME: 11:30 a.m.— 1:00 p.m.

PLACE: The Pioneer BBQ

8622 Lake Murray Blvd

San Diego, CA 92119

COST: $10-$20

Summer wouldn’t be complete without some good ole’ BBQ. Plan

to join us at this eatery that touts “smoked meats and all the fix-

PICNIC, TWILIGHT IN THE PARK CONCERT

DATE: Wednesday, July 10

TIME: 4:00-5:30—Picnic

6:30-7:30—Concert at Spreckels Organ Pavilion

PLACE: 2130 President’s Way (Balboa Park)

San Diego, CA 92101

Come listen to the great sounds

of the Stoney B Blues Band,

(Chicago and Southern Blues.)

Food will be provided by the

Comebacker and Y.E.S.S.

Group.

Bring a warm jacket as

evenings can be chilly.

RSVP required at

619-229-7362 by July 8

LUNCH BUNCH BBQ STYLE

Map of Balboa Park

Concert

Picnic

Happy Fourth of July

2

A Happy Birthday to:

The Savvy Survivor

Comebackers Neuro Club

6645 Alvarado Road

San Diego, CA 92120

EDITOR POSITION OPEN

Call to apply

ADVISORS

Mary Williams, CTRS

Coordinator of Therapeutic

Recreation Services

Tina Truong, OTR/L

Occupational Therapist

Leo Madrid, CTRS

Recreational Therapist

OFFICERS

President

Dusty Ferreiro

Vice President/Treasurer

John Huffman

Secretary

Mary DeHaas

The club events are held

on the Second

Friday of each month at Alvarado

Hospital in the Rehab Center

Events dates or locations

may vary,

please see latest

newsletter calendar.

6645 Alvarado Road

San Diego, CA.

For further information,

call 619-229-7362

or send an e-mail to

mwilliams3@primehealthcare.com

© 2018 by Comebackers

Neuro Club

Access Savvy Survivor online AlvaradoHospital.com/savvy-survivor

Production by

LM Printing Company

In our lives, we have so many instances

occur that sometimes it is hard to recall

them all. Recently, I read an article in my

morning news paper that triggered a very

fond memory. This article was in regards to

a tree that served as an inspiration some

time ago to the famous children’s literature

author, Dr. Suess. The write up went on to

explain that a Monterey Cypress tree that

had fallen over during one of our most re-

cent storms, located in La Jolla, was the in-

spiration to his work entitled, The Lorax.

When I was a young man, it seemed as if

ever I caught a chill from being outside I contracted the sickness, tonsilli-

tis. My doctor recommended I get my tonsils removed. While I was in recovery for the one or two days after my tonsillectomy, I was gifted with

one of my favorite all time books entitled Green Eggs and Ham. I can still

see in my mind’s eye, when a life long family friend visited me and gifted

me with this book. I held onto it for many years and read it over and over

again.

Recovery from any of life’s health occurrence can be so very arduous.

Our lives can be about so many different and unforeseen instances that

happen. I would offer this piece of advice. When all has elapsed in any of

our life’s situations we face, one of the most powerful things to cling to is

our fond and great memories.

Speaking of fond memories, I would like to thank those of you who

participated in our visit to the San Diego Model Railroad Museum. Special

thanks to club member, Bill Dubra, for all his efforts in making this tour

happen not only free of charge but for the personalized tour! Great Job

Bill!

I look forward to our picnic and concert in the park. Please remem-

ber to mark your calendar for July10! Participation is power!

PRESIDENT’S MESSAGE By Dusty Ferreiro

Craig L. Riches

Ester Regalado

Darrell Starkey

Parker Finch

Luvenia Alfred

Jack Warren

Donna Alberding

Rusty Mendoza

John Errett

Peter Hopkins

Victoria Balistrieri

Samantha Simmons

3

Fiber is a type of carbohydrate that is found in many foods such as fruits, vegetables, whole grains, beans, nuts

and seeds. Fiber is an important nutrient in the diet for many reasons. Consuming fiber helps you feel full, so you are

less likely to overeat. Since fiber can help control appetite, eating a diet high in fiber can help prevent unwanted

weight gain. Additionally, fiber feeds the beneficial bacteria in our gut, which helps keep the gastrointestinal tract

happy. When beneficial gut bacteria begin to die off from lack of fiber intake, harmful gut bacteria can take over,

leading to health consequences including infections, leaky-gut syndrome, and small intestinal bacterial overgrowth.

Not only does fiber consumption help support the population of good gut microbes, it helps promote regular bowel

movements which helps with overall colon health. Chronic constipation can be a sign of fiber deficiency and increas-

ing intake of fiber can often help with this symptom.

Not only is fiber essential for gut health, but also for cardiovascular health and controlling diabetes. When con-

suming carbohydrate-containing foods, the fiber in these foods helps slow the release of glucose into the blood

stream, helping regulate blood sugars. Simple carbohydrates (juice, desserts, white bread, white rice, etc.) lack fiber

which can lead to a rapid increase in blood sugar and subsequent insulin spike. Fiber intake can also help lower cho-

lesterol levels, as it binds bile acids, excretes bile from the body, which causes the body to use existing circulating

cholesterol to produce more bile acids. Overall good blood sugar control and healthy cholesterol levels help pro-

mote heart health.

For the above rea-

sons, dietitians recom-

mend choosing whole

foods that contain the

naturally occurring

fiber, rather than

choosing processed

foods with the fiber

removed. For exam-

ple, drinking a blended

fruit smoothie would

contain the fiber from

the fruit, as opposed

to just juice, which

contains no fiber. RDs

also recommend con-

suming whole grains

(whole grain bread,

brown rice, quinoa, oats, etc) rather than processed grains (white bread, white rice, pastries, etc) as this promotes

adequate fiber intake. The dietary reference intake (DRI) for fiber is about 25 grams per day for women and 38

grams per day for men. All packaged foods that contain a food label will display the product’s fiber content. When

reading food label, try to choose foods with at least 4 grams of fiber per serving, and strive to increase consumption

of whole, plant-based foods.

FOCUS ON FIBER

By Alex Chenault, RD, CNSC , Clinical Dietician at Alvarado Hospital

4

STROKE AWARENESS DAY AT PETCO PARK

Congratulations to Kathy Manning

for being selected to represent Al-

varado Hospital on the field for the

opening ceremonies of the Stroke

Awareness Day at Petco Park. Over

a thousand people participated in

the event from hospitals and the

County of San Diego.

We salute all those Comebackers

that braved the rainy weather to

still represent! Ticket holders in-

cluded: Amy and John Huffman,

Kathy Manning, Matthew and Ron

Mayer, Jim and Janet Corbett,

Mary DeHaas, and James Geter.

5

LUNCH BUNCH JAMES GETER JR. SERGEANT AT ARMS

SAN DIEGO MODEL RAILROAD MUSEUM TOUR

CONDUCTED BY BILL DUBRA

Hi Comebacker Family,

Again we were blessed to have a beautiful San Diego day

when about 14 people met for lunch. We enjoyed the lei-

surely setting and tasty pizza at Woodstock’s Pizza located

in the mall at the corner of College & El Cajon Bld. We

were seated in a private type area, allowing us the oppor-

tunity to communicate with each other. Enjoying each oth-

ers company and camaraderie genuinely makes a difference

in each of our lives.

What a wonderful time it was to spend with one of the newly crowned Comebackers of the Year (Kathy Man-

ning) and to start our summer events in grand fashion. Thank you to the PALS programs for their support! Till we

gather again. Enjoy !! Please join us for the next Lunch Bunch at The Pioneer BBQ in La Mesa. See you there!

Pictured above : l to r. Parker Finch, Dusty Ferreiro, Kathy Manning, James Geter, Mary DeHaas,

John Huffman, Maria McClellan, Not pictured: Chris McClellan Jack and Cindy Warren, Ivan and Lei-

lani Holmes, Leo Madrid and John Klein.

Thank you Bill Dubra

for the wonderful tour

you arranged for the

Comebackers Club!

The following were

able to attend: Billie

D u b r a , M a r y

DeHaas, James

Geter, Dusty Fer-

reiro, Jerry Hass,

John Hu f fman ,

Kathy Manning, and

Mary Williams. Bill

has been an active

member of the muse-

um for over 15 years!

Your intricate work

amazed us all!

6

5 Tips to Keep Your Brain Healthy and Active*

By Julie Cunningham, M.A. CCC-SLP

Care for your emotions

People who are anxious, depressed, sleep-

deprived, or exhausted tend to score poorly on cogni-

tive tests. Poor scores don’t necessarily predict an in-

creased risk of cognitive decline in old age, but good

mental health and consistent restful sleep can certainly

help.

Exercise your body

There are numerous reports that show the bene-

fits of physical exercise on your overall health, like

lowering your blood pressure, helping to balance

blood sugar levels, improving cholesterol levels, and

reducing stress. But something that isn’t always talked

about is the link between physical exercise and the

brain. Regular exercise increases the number of tiny

blood vessels that bring oxygen-rich blood to the re-

gion of the brain that is responsible for thought (so if

you’re having difficulty coming up with a creative so-

lution to a problem, go for a walk!). Exercise also

spurs the development of new nerve cells and in-

creases connections between the brain cells (called

synapses), which results in brains that are more effi-

cient, more plastic, and more adaptive.

Eat nutritious foods

Good nutrition can help your mind as well as your

body. Check with your doctor or a dietician to find

out what type of diet works best for you, but some

studies have shown that people who eat a Mediterra-

nean-style diet that emphasizes fruits, vegetables, fish,

nuts, unsaturated oils (olive oil) and plant sources of

proteins are less likely to develop cognitive impair-

ment and dementia.

Exercise your brain

Most of you have probably heard about the con-

cept of “brain plasticity” – the idea that the brain can

continue to develop new connections between nerve

cells and even generate new connections as we age.

The brain develops these new connections through

mentally stimulating and engaging tasks, such as read-

ing, word puzzles, or math problems. You can also

exercise your brain with tasks that require visuospa-

tial skills and manual dexterity, such as drawing, paint-

ing, or building something.

But if you are a pro at completing word puzzles,

that task may not be challenging enough for you to

receive the full benefit. The brain thrives on novelty –

something new, unexpected, difficult – and it is these

types of activities that can actively stretch your brain

out of its comfort zone. You can go for a big and am-

bitious goal, like learning a new language or playing a

new instrument. Or you can try something that is a

spin on an already familiar task, like eating or writing

with your non-dominant hand.

Build social networks

As humans became more social and benefitted

from social order and connections, our brains also

evolved to recognize that the more social you are,

the more likely you are to survive. Your cognitive

health can benefit from maintaining strong social ties

with family and friends, as this has been associated

with a lower risk of dementia, as well as lower blood

pressure and longer life expectancy.

*Adapted from the Harvard Medical School Health

Publishing article 12 Ways to Keep Your Brain Young

7

*BACK NINE SENIOR GOLF – Tuesday at 2 PM

Meets at Various Golf Venues

July 2, 9, 16 and 23

*SOCAL REHAB GOLF CLUB – Thursday at Noon

Meets at Various Golf Venues

July 11, 18 and 25

*SENIOR FITNESS – Tuesday at 11 AM

Meets at SDRI, Room 247

July 2, 9, 16 and 23

*ALVARADO BALANCE CLASS – Thursday at 11 AM

Meets at SDRI, Room 247

July 11, 18 and 25

*APHASIA CLASS – Monday at 1 PM

Meets at SDRI, Room 268

July 1,8,15,22 and 29

*Requires physician approval. Consent form is available at

http://alvaradohospital.com/pals

STROKE PEER VISITOR

By Appointment

COMEBACKERS NEURO CLUB

See details in Savvy Survivor

ART FOR ALL

Meets at SDRI, Room 244

Ceramics – Mon & Wed. at 2 pm

July 8 &10; July 22 & 24

Art – Wednesday at 2 PM

July 3 & July 17

For more information about PALS Programs go to:

alvaradohospital.com/PALS or contact(619)229-7216 or

YourPALS@primehealthcare.com

Pre-registration required.

JULY PALS – PROGRAMS FOR ACTIVE LIVING & SUPPORT 6645 ALVARADO ROAD, SAN DIEGO, CA 92120

SAVE THE DATE FOR THE SOCAL REHAB GOLF CLASSIC

SAN DIEGO REHABILITATION INSTITUTE’S

SoCal Rehab Golf

Classic SEPTEMBER 26, 2019 at Riverwalk Golf Club

• NEW ONLINE REGISTRATION!

socalrehabgolfclassic2019.eventbrite.com

• Registration opens at Noon

• Putting contest: Noon-1 PM

• Shotgun start: 2 PM

• Awards dinner following play

Contact Mary Williams at (619) 229-7362 or

MWilliams3@PrimeHealthcare.com

For more information, donations, or sponsorship

8

COMEBACKERS NEURO CLUB

6645 Alvarado Road

San Diego, CA 92120-5298

Comebackers Neuro Club

is dedicated to providing op-

portunities for those who have

experienced a brain attack as a

result of a stroke, traumatic

brain injury, or other neuro-

logical impairments. Survivors

and their family members are

offered education, recreational

activities, and a support net-

work which promotes ongoing

recovery for the survivor.

Thursday

July 4

Independence Day

Wednesday

July 10

Picnic and Concert in

Balboa Park

2130 President’s Way

San Diego, CA 92101

4:00-5:30 p.m. — Picnic

6:30-7:30 p.m. — Concert

Wednesday

July 31

Lunch Bunch at

The Pioneer BBQ

8622 Lake Murray Blvd

San Diego, CA 92119

11:30 a.m.— 1:00 p.m.

Friday

August 9

Fall Prevention and Fall

Recovery

First Floor Conference Rm.

6645 Alvarado Road

San Diego, CA 92120

1:00 p.m.— 2:00 p.m.

Please RSVPs for all events, so we know how many to plan for.

To RSVP— Call 619-229-7362. Okay to leave your response on voice mail.

COMEBACKERS CLUB EVENT CALENDER