The Portland C

linic Quarterly

a health

upd

ate for o

ur patien

ts

01 OURSTAFF’STOPTIPSFORAHEALTHY2016

03 Q&A:ANIMPORTANTCHECKUPFORYOURHOME

04 NEWS:INTRODUCINGSIXNEWDOCTORS

06 THEPORTLANDCLINICACCESSGUIDE

07 CLASSES:CONTROLDIABETESANDPREDIABETES

08 NUTRITION:ONECHICKEN,FOUREASYMEALS

09 GROCERYBAG:SUPERSLAWS

WI16

01

Top Tips for Good Health in 2016HERE’S WHAT OUR HEALTH TEAM RECOMMENDS

CONTINUEDONPAGE02

“Makeexerciseapriorityeveryday,evenifyouonlyhave20minutes.That’swhat

Ido.Evenashortburstofexercisehelpsmysleep,stressandoverallwell-being.”

–Katherine Hammond, DNP, FNP-C, urgent care

“Getoutandmoveeverydayandstickwithit.”– Ronald Allen, D.O.,

ophthalmology

“Mytoptwotipstositlessandmovemore:Commutebybike,andswitchtoa

stand-up deskatworkorhome.”– Michael Lee, M.D., gynecology

“Drinkplentyofwaterthroughouttheday.Stayingwellhydratedhelpsyour

wholebody,includingyoureyes,andcanreducethesymptomsofdryeyes.

– Ryan Gorger, O.D., optometry

“Identifyandsupportyoursupportteam.WhatI’velearnedfrombeingacancer

survivoristhatyoucantoleratealotofstressifyouhavealotofsupport—from

family,friendsandco-workers.Accepthelpwhenitisoffered.Thatworksboth

ways:alsodothingstostayintouchwithandsupportthepeopleclosetoyou.”

– Kerry Callahan, M.D., family medicine

“Cutunnecessarycalories—andunwantedpounds—bylimitingsodasand

specialtycoffeedrinks.”– Amy Mulcaster, D.O., gynecology

“Reduceovereatingwhenyoudineoutbyaskingthestafftoboxuphalfof

yourmealtogo,oraskforaboxandpackityourself.– Albert Khine, M.D,

gastroenterology

“Improveyournutritionbycookingathomemoreoften.Seeoureasyrecipeson

pages8and9.”– The Portland Clinic dietitians

“Monitoryourblood pressure,evenifyoudon’tfeellikeit’shigh.Highblood

pressureiscalledthesilentkillerforareason,andisasignificantriskfor

developingheartdisease,kidneydisease,aneurysmandstrokewithnowarning.”

– Mark Bates, M.D., internal medicine

We asked our doctors and staff members to share

their top tips for good health in the new year.

Here’s what they had to say.

We wish you a happy, healthy New Year!

02

“Youareyourbestadvocatewhenitcomestoimprovingyourhealth.Prioritize

yourself-care—e.g.,sleephygiene,dietandexercise.It’scriticalforyourphysical

andemotionalwell-being.”– Michael Shrifter, Psy.D., behavioral health

“Keepscreen timetoaminimumandgivethehumanbeingsintheroomyourfull

attention.WhenusingthecomputerorTV,stepawayfromthescreeneveryhalf

hourorsoandwalkaround.”– Mary Ellen Ulmer, M.D., FAAP, pediatrics

“Fromadermatologist’sperspective,thenumberonethingyoucandoto

improveyourhealthistoreduceyourriskofskin cancerbyprotectingyourskin

fromthesun.Avoidsunexposureduringpeakhours(10a.m.to4p.m.),use

sunscreen,andwearsun-protectiveclothingandhats.– Pamela Morganroth

Scherer, M.D., dermatology, and Janelle Rohrback, M.D., FAAD, dermatology

“Scheduletimeforadequatesleep.Wearesobusy,jugglingsomuchduringthe

day,thatsleepsometimesbecomesalowerpriority.Restful,restorativesleepis

criticalforgoodhealth.”– Ann-Marie Paulsen, M.D., internal medicine

“IfyouplantotraveloutsidetheU.S.,visitthetravelclinicthreetosixmonths

beforeyourdepartureforvaccinations,preventivemedicinesandadvicetokeep

youhealthyonyourtrip.Somevaccinesrequiremultipledosesoverseveral

monthstobuildmaximumimmunity.”– Rob Crouse, M.D., internal medicine

“Ifyouhavevaricose veins,avoidprolongedstanding;exercise;elevateyourlegs

periodically;andtrycompressionhose.”– Andre Grisham, M.D., surgery

“Testyourhomeforradon,thesecond-leadingcauseoflungcancer.SeemyQ&A

onpage3tolearnmore.”– Stewart Cole, D.O., radiology

“Start small.Whenyoutackletoomanyhealthchangesatonce,oronedrastic

changeinagiantleap,itcanbehardtomaintainthosechanges.Startingwitha

smallstep—likewalkingfor10minutes—andrepeatingitdailyiseasier.Create

aneasyhabit,buildonyourprogressandaddanothersmallchangewhenyou’re

ready.”– Elizabeth Belanger, M.D., internal medicine and infectious diseases

03

Q&A: Radon Testing — When, Why and HowSTEWART COLE, D.O. , RADIOLOGY

Q: WHAT IS RADON AND WHY SHOULD I TEST MY HOUSE FOR IT?

Radonisacancer-causinggasthat

canbuilduptodangerouslevelsin

anyhome—neworold,draftyor

airtight,withorwithoutabasement.

It’stheNo.1causeoflungcancer

innonsmokers,andisthesecond

leadingcauseoflungcanceroverall

intheUnitedStates.

We’reallexposedtoacertainlevelof

normal,dailybackgroundradiation.

Harmfulhealtheffectsoccurwhen

ourexposuregoesbeyondthis

normallevel.That’swhathappens

withlong-termexposuretoradon.

Radonisespeciallyharmfulto

children,whoaremoresensitive

toit.Sinceradiationdamageis

permanentandcumulative,exposure

inchildhoodhasalifelongeffect.

Smokersexposedtoradonareat

veryhighriskforlungcancer,aswell.

Youcan’tseeorsmellradon—the

onlywaytodetectitiswithatestkit.

Q: WHAT LEVEL OF RADON IS CONSIDERED UNSAFE?

Radonismeasuredinunitscalled

picocuries.Theaverageindoorlevel

intheU.S.is1.3picocuriesperlitreof

air,or1.3pCi/L.TheEnvironmental

ProtectionAgencyrecommends

actiontoreduceexposureiflevels

reach4pCi/Lorhigher.

Q: DO RADON LEVELS VARY REGIONALLY?

Yes—theycanevenvarywidely

fromhometohomeinthesame

neighborhood.Nationally,aboutone

in15homes,orabout7percentof

homes,isestimatedtohaveradon

levelsover4pCi/L.

InMultnomahCounty,thenumbers

aremuchhigher:32percentof

homeshaveradonlevelsover4pCi/L

accordingtoor-radon.info.Infact,

4pCi/Listheaverageradonlevelin

MultnomahCounty.InClarkCounty,

21percentofhomestesthigher

than4pCi/L;inClackamasCounty,

18percentdo,andinWashington

County,13percentdo.

Q: HOW DO I TEST FOR RADON?

Youcanfindasimpleandinexpensive

($15to$20)testkitinjustaboutany

hardwarestoreorhome-improvement

department.Kitsalsoareavailable

online.Sincethekitsmeasurean

extremelysmallamountofradiation,

it’simportanttofollowthetest

instructionsexactlyinordertoget

accurateresults.

Q: WHEN SHOULD I TEST?

There’snotimelikethepresent—

JanuaryisNationalRadonAction

Month.Thehighestradonlevels

areoftenseeninthewinter,when

windowsanddoorsstayclosed.

Q: WHAT SHOULD I DO IF MY HOME HAS HIGH RADON?

First,runanothertest.Ifitconfirms

theresults,don’tpanic—correcting

theproblemisusuallystraightforward.

Youcanfindacertifiedspecialistat

www.nrpp.infoorwww.nrsb.org.

DR.COLEISARADIOLOGISTATTHEPORTLAND

CLINIC’SDOWNTOWNANDTIGARDOFFICES.HE

WASARADIATIONSAFETYOFFICERINWASH-

INGTONFOR10YEARSPRIORTOJOININGUS.

News BriefsWHAT’S NEW AT THE PORTLAND CLINIC

04

INTRODUCING SIX NEW DOCTORS

Melissa Calhoun, D.O., family medicine, hasjoinedThe

PortlandClinic–South.ShegrewupinGresham,attended

OregonStateUniversity,andearnedherosteopathic

medicinedegreefromMidwesternUniversityinGlendale,

Ariz.Dr.Calhounenjoysbuildingrelationshipswithher

patientsandcaringforthemthroughallthestagesoflife.

Tara Heeney, D.O., family medicine, hasjoinedour

Columbiaoffice.AgraduateoftheOklahomaState

UniversityCollegeofOsteopathicMedicine,Dr.Heeney

spentmostofherlifeinOklahomabeforejoiningus.She

hasa“whole-person”philosophyofcare,withspecial

interestsinpediatrics,women’shealthandgeriatrics.

Ian Horner, D.O., family medicine,isnowaccepting

patientsinourBeavertonoffice.Dr.Hornerwentto

medicalschoolatTouroUniversityCollegeofOsteopathic

MedicineintheBayArea,completedhisfamilymedicine

traininginNewYork,andpracticedinChicagobefore

joiningus.Hisinterestsincludeprevention,musculoskeletal

medicineandhelpingathletesoptimizetheirperformance.

Brian Landsverk, M.D., gastroenterology,nowpracticesin

ourDowntown,TigardandColumbiaoffices.Heearnedhis

medicaldegreethroughtheUniversitiesofNorthDakota,

Minnesota,andIowa,andpracticedgastroenterology

inMontanafor14yearsbeforemovingtoPortland.Dr.

Landsverkperformscolonoscopiestohelppreventcolon

cancer,andtreatsthefullrangeofgastrointestinalillnesses.

Kayla Luhrs, M.D., urgent care,isnowontheteamatour

Tigardoffice.AfteranadventurousearlylifeinKetchikan,

Alaska,shewentintomedicinetohelpothersfeeltheir

bestwhilepursingtheirownadventures.Agraduateof

theUniversityofWashingtonSchoolofMedicine,Dr.Luhrs

enjoysdevelopingcomprehensivewellnessplansthat

blendWesternmedicinewithnaturalhealthapproaches.

Heather Whetstone, M.D., family medicine,hasjoined

ourSouthoffice.APittsburghnative,sheattended

theUniversityofPittsburghSchoolofMedicinebefore

movingtoPortlandforherresidencyatOHSU.Sheenjoys

caringforthewholefamily,fromnewbornstoelders,

withaspecialinterestinpreventivecareandcheckups,

contraceptiveservicesandaddictiontreatment.

WHAT WOULD YOU LIKE TO READ ABOUT IN FUTURE ISSUES OF OUR NEWSLETTER?

PleaseletusknowwhetheryouwouldliketokeepreceivingThePortlandClinic

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QUESTIONS ABOUT ADVANCE DIRECTIVES?

YoumaybehearingmoreaboutAdvanceDirectivesinyourupcomingoffice

visitstoThePortlandClinic.OurPatientAdvisoryCouncilisworkingwithour

stafftogetthewordouttoourpatientsabouttheseimportantforms.

AnAdvanceDirectiveisalegalformthatmakesyourwishesformedicalcare

clearincaseafutureillnessorinjuryeverpreventsyoufromspeakingfor

yourself.Theformalsoallowsyoutodesignatesomeoneyoutrusttomake

healthcaredecisionsforyouifyoueverbecomeunabletodosoyourself.

AdvanceDirectivescanbecompletedbyanyoneovertheageof18.

AdvanceDirectiveformsareavailableonourwebsiteunderPatientInformation,

andintheinformationkiosksinouroffices.Youmaysubmitacompletedform

toyourdoctororourclinicalstaffatanytime.Ifyouhavequestionsabout

anypartoftheform,pleasedon’thesitatetoask—we’reheretohelp.We

encourageyoutohaveaconversationwithyourdoctorandfamilytomakesure

thattheyunderstandandsupportyourwishes.

06

The Portland Clinic Access Guide7 LOCATIONS | 24/7 ACCESS | 503-221-0161

PORTLAND SOUTH6640SWREDWOODLNPORTLAND,OR97224PHONE|503-620-7358HOURS|M–F7:30A.M.–5P.M.

PORTLAND DOWNTOWN800SW13THAVENUEPORTLAND,OR97205PHONE|503-221-0161HOURS|M–F8A.M.–5P.M.URGENT CARE|M–F9A.M.–6P.M.

PORTLAND EAST541NE20THAVENUE,SUITE210PORTLAND,OR97232PHONE|503-233-6940HOURS|M–F7:30A.M.–5P.M.

COLUMBIA5847NE122NDAVEPORTLAND,OR97230PHONE|503-256-3401HOURS|M–F7:30A.M.–5P.M.

HILLSBORO256SE2NDAVENUEHILLSBORO,OR97123PHONE|503-648-4171HOURS|M–F8A.M.–5P.M.

BEAVERTON15950SWMILLIKANWAYBEAVERTON,OR97003PHONE|503-646-0161HOURS|M–TH7:30A.M.–5P.M.FRI8A.M.–5P.M.

TIGARD9250SWHALLBLVDTIGARD,OR97223PHONE|503-293-0161HOURS|M–F8A.M.–5P.M.URGENT CARE|M–F8A.M.–8P.M.SAT9A.M.–5P.M.

SCHEDULING/ PHYSICIAN REFERRAL503-223-3113

AFTER HOURSFORURGENTNEEDSWHENOUR

CLINICSARECLOSED,CALLOUR

ON-CALLPHYSICIAN:503-221-0161.

OPHTHALMOLOGYEYESERVICESAREAVAILABLEIN

OURDOWNTOWN,BEAVERTON

ANDSOUTHOFFICES.

TOLL-FREE FROM SW WASHINGTON 360-693-3532

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07

Health ClassesPRE-REGISTRATION IS REQUIRED.

FORCLASSDETAILS,VISITWWW.THEPORTLANDCLINIC.COM/CLASSES

DIABETES: INVITATION TO A HEALTHIER LIFE

SOUTH|WEDNESDAYS,JAN.13–FEB.10,7–9P.M.

DOWNTOWN|WEDNESDAYS,MARCH2–30,1:30–3:30P.M.

BEAVERTON|WEDNESDAYS,APRIL13–MAY11,4–6P.M.

Whetheryou’vejustbeendiagnosedwithType2diabetes,oryou’velivedwith

itforyears,you’lllearnmoreaboutdiabetesself-managementinthisfive-week

series.Aregisterednurseandaregistereddietitian/certifieddiabeteseducator

teacheachsessiontohelpyougaintheskills,knowledgeandconfidenceto

maintaingoodhealth.Manyhealthplanscoverthecostofthisseries;askyour

insurerdirectlyaboutcoveragefor“diabetesself-managementtraining.”To

register,call503-223-3113,orsendanemailtoRSVP@tpcllp.com.*

PREDIABETES: MAKING HEALTHY CHANGES TO AVOID DIABETES

EAST|THURSDAYS,JAN.7ANDFEB.4,4:30–6P.M.

EAST|THURSDAYS,MARCH3ANDAPRIL7,4:30–6P.M.

Areyounewlydiagnosedwithprediabetes?Researchshowsthatpeoplewith

prediabetescanavoiddevelopingdiabetes.Learnhowinthistwo-partclass.

Shareyourstory,bringquestions,andstrategizewithotherparticipants.Each

sessionistaughtbyaregisterednurseordietitian/certifieddiabeteseducator.

Mostinsurancecompaniescoverthecostoftheserieswithyourusualcopay.

Toregister,pleasecall503-233-6940.*

*One support person may attend with you at no added cost.

NOW AVAILABLE: PAPERLESS BILLING

PaperlessbillingisnowavailablethroughMyChart.Toswitchtoemail

statements,gotoTHEPORTLANDCLINIC.COMandlogintoyourMyChartaccount.

There,you’llseethreeoptionsthatwillhelpyousavepaper,checksandstamps:

• Enrollinpaperlessbilling.

• Viewstatementsonline.

• MakepaymentsonlinewithVisa,MasterCard,AmericanExpressorDiscover.

Whenyousignupforpaperlessbilling,you’llreceiveemailreminderseach

timeyouhaveanewstatement.Makingpaymentsiseasyandsafethroughour

securepaymentportal.Skipthepaper,savethestamps—signuptoday!

NEED URGENT OR AFTER-HOURS CARE? WE’RE HERE FOR YOU

OurDowntownandTigardUrgentCareclinicsprovidequickcarewhenyou

needit—visitTHEPORTLANDCLINIC.COMforinformation.Forcarethatcan’twait

whenourclinicsareclosed,callouron-calldoctorat503-221-0161.You’llreceive

acallbackwithinthehour—butbesuretoturnoffyourphone’scall-blocking

andanonymous-call-rejectionfeaturessowecanreachyou.

08

Food for ThoughtNUTRITION TIPS FROM THE PORTLAND CLINIC DIETITIANS

ONE CHICKEN, FOUR MEALS

Lookingforasimplewaytoeathealthierandloseweight?Getcooking.People

whocookmoreoftheirmealsathomeeathealthierfoodsandfewercalories,

accordingtoa2014studyfromtheJohnsHopkinsBloombergSchoolofPublic

Health.Dozensofstudiesbackthisup.Butitcanbechallengingforbusypeople

togethealthymealsonthetablefast.Wegetaskedaboutitallthetime.One

simplesolution:Startwithachicken.Rotisseriechickensareavailableinmost

grocerystores,andcanbestretchedintomultiplemeals.Herearefourways.

for20-30minutes.Servewithsalad,

slaworanothergreenvegetable.

Meal No. 3: Chicken salad sandwiches

Chopupsomeofthechickenscraps

andmixwithatablespoonortwoof

low-fatmayo,ateaspoonofmustard,

somechoppedcelery,saltandpepper.

Feelfreetoimprovisewithcapers,

picklesandotherveggies.Serveon

whole-grainbreadwithlettuce.

Meal No. 4: African chicken peanut soup (Blue Moon Tavern)

Tossacupofchoppedchickeninto

asouppotwith2/3cupdicedonion,

1-1/2teaspoonsmincedgarlicand2

tablespoonsdarksesameoil.Sautéfor

10minutes.Add1-1/2teaspoonscurry

powderand1/2teaspooneachofsalt,

pepperandcrushedredpepperflakes.

Sauté1minutemore.Add3cupsof

broth,*1/4cupoftomatopaste,1cup

ofchoppedstewedtomatoesand3

tablespoonsofchunkypeanutbutter.

Stirandheat,butdon’tboil.Enjoy!

*If you’re up for making your own

broth, boil the chicken bones with

some chopped onion, carrot, celery

and parsley for an hour, then strain.

If not, just buy some broth.

Meal No. 1: Rotisserie chicken

Ifyouhavetimetoroastyourown

chicken,goforit,butwhentimeis

short,apre-cookedrotisseriechicken

isagreatfoundationforseveraleasy,

healthymeals.FormealNo.1,just

enjoysomeofthechickenwithanice

saladorslaw(seerecipes,nextpage).

Foraneasyside,popacoupleof

sweetpotatoesintheovenat400°for

35or40minutes—noprepneeded.

Removetherestofthemeatfromthe

chickenandusethemeatandbones

forthefollowingrecipes.Forbigger

families,startwithtwochickensand

doubleup.

Meal No. 2: Easy enchiladas

Forthesauce,blendacanofmild

greenenchiladasaucewithacan

ofchoppedtomatoes—leaveita

littlechunky.Forthefilling,chop

upachickenbreastandaddolives,

jalapeñosorwhateveryoulike.Spread

somesauceinthebottomofaglass

bakingpan.Spoonsomefillingonto

asoftcorntortilla,rollupandplace

inthepan.Repeatuntilthepanis

full.Coverwiththerestofthesauce,

gettingitinbetweeneachenchilada.

Topwithalittlecheese.Bakeat425°

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5

The Grocery BagSOUL SLAW

ByThePortlandClinicdietitians.

•1greencabbage,shredded

•2carrots,grated

•1/2cupreduced-fatmayo

•1/2cupplainfat-freeyogurt

•1/4cupapplecidervinegar

•2tsp.sugar

•2Tbsp.Dijonmustard

•1tsp.celeryseeds

•1/8tsp.salt,pluspeppertotaste

Stirtogetherwellandenjoy.Percup:108calories,

14gcarbs,4gfiber,5gfat,1gsatfat,9gsugar.

LATIN SLAW

•2cupsshreddedcabbage

•1carrot,grated

•3Tbsp.freshlimejuice

•1/2tsp.sugar

•1/2tsp.blackpepper

•1Tbsp.cilantro,chopped

•Optional:1-3Tbsp.jalapeñoorseranopeppers

Tosswellandenjoy.Percup:36calories,8gcarbs,

0fat,2gfiber,6gsugar.

Super slaws

Areyourwintersaladsgetting

alittleblah?Cabbage,tothe

rescue!Acrisp,crunchyslaw

willbrightenanywintermeal,

andaddahealthydoseof

nutrition,too.

Cabbageiswellknownforits

cancer-fightingproperties.It

alsohelpslowercholesterol

andisanexcellentsourceof

vitaminsK,CandB6.

Trytheseeasyslawrecipes

fromtheAmericanDiabetes

AssociationcookbooksThe

New Soul FoodandCocinando

para Latinos con Diabetes

(Cooking for Latinos with Dia-

betes), orlookonlineforother

tastywaystoenjoycabbage.