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Self-Help for the Elderly Jackie Chan Senior Center

5757 Geary Blvd., San Francisco, CA 94121 Tel: (415) 677-7571

Activity Schedule for December, 2015

Monday Tuesday Wednesday Thursday Friday Saturday

1

9:00 – 10:00am Newspaper

9:15 – 10:15am Exercise

9:30 – 12:30pm Consumer

Education/Health Nutrition

10:15am–12:15 Game/Movie

12:30-2:30pm Reading Time

1:00-2:00pm TaiChi Class

2



10:15 am – 12:15pm

Game/Movie

12:30– 2:30pm Reading Time

3



10:00am-12:00pm Karaoke

10:15am -12:15pm Game/Movie

12:30–2:30pm Reading Time

1:30-2:30pm Mandarin Class

4






5

9:00 – 10:00am Line Dance


9:00–11:00am Group Game

10:30 –11:00am Chair Dance

12:00 – 1:30pm Karaoke

7



10:00am – 12:00pm Karaoke

10:15 – 11:15am Bingo

10:15am –12:15pm Game/Movie


8








9



10:15 am – 12:15pm

Game/Movie


10




10:15 – 11:15am Bingo




11






12



9:00 – 11:00am Group Game

10:30 – 11:00am Chair Dance


14




10:15 – 11:15am Bingo

10:15–12:15pm Game/Movie


15







1:30–2:30pm Tai Chi Class

16



10:15 am – 12:15pm

Game/Movie


17




10:15 – 11:15am Bingo




18






19






21




10:15 – 11:15am Bingo

11:15-11:45am Birthday Party



22








23



10:15 am – 12:15pm

Game/Movie


24




10:15 – 11:15am Bingo



25

Christmas Day

Center Closed

26






28




10:15 – 11:15am Bingo



29







30



10:15 am – 12:15pm

Game/Movie


31




10:15 – 11:15am Bingo



** Brown Rice will be provided daily Chinese Menu

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 1 2 3 4 5

Braised Pork with Oyster

Sauce

Baked Fish with BBQ

Sauce

Pork Chop with Pepper

and Honey Sauce

Steamed Chicken with

Black Bean SauceBaked Fish

Nappacabbage,vermicelliCanliflower, Green Peas,

CarrotCabbage, Carrot Mustard Green Cabbage, Carrot

Honeydew Apple Kiwi Banana Apple

6 7 8 9 10 11 12

Smoked Chicken Thigh Steamed Fish Fillet Garlic ChickenMinced Pork with

Waterchesnut Sesame Chicken Baked Chicken Legs

Carrot, Green Peas Pak Choi Broccoli, Carrot Gourd， Vermilcelli Cabbage with Carrot Carrot, Peas, Corn

Kiwi Honeydew Orange Banana Apple Orange

13 14 15 16 17 18 19

Minced Pork With

Preserved VegetableTeriyaki Chicken Leg

Steam Fish Fillet with

Shacha Sauce

Streamed Spare Ribs

with black bean sauce


Chinese MushroomSweet & Sour Pork Balls

Cabbage with Carrot Mustard Green Broccoli, Cauliflower Pak Choy Corrot, Potato Carrot, Peas, Corn

Kiwi Apple Kiwi Banana Orange Banana

20 21 22 23 24 25 26

Baked Chicken Leg Braised Pork with TaroBraised Chicken with

Ginger SauceSweet & Sour Fish Christmas Day Fish in Ginger Sauce

Green Peas, Carrot Taro Cabbage，Carrot Cabbage, Carrot Closed Carrot, Peas, Corn

Kiwi Honeydew Banana Apple Apple

27 28 29 30 31

Baked Chicken with Curry

Sauce

Steamed Minced Pork

with Vermicelli & Egg

Steamed Chicken Wing

With Mushroom Black

Fungus

Baked Pork Chop

Carrot, Potato, Onion Carrot, Zucchini Zucchini, Cauliflower Sweet Corn, Carrot

Kiwi Honeydew Apple Banana

Cataracts occur when there is a buildup of protein in the lens that makes it cloudy. It is likely developed in older adults. Oxidative stress appears to play a significant role in the

development of cataracts. Studies have reported an inverse relationship between cataracts and dietary intakes of vitamin C, vitamin E, and carotenoids; taking supplements or

eating fruits and vegetables rich in these antioxidant nutrients seems to slow the progression or reduce the risk of developing cataracts. Some fresh vegetables and fruits such as

orange and carrot are rich in vitamin C and carotenoids.

December 2015

Sponsored by Self-Help for the Elderly partially funded by the Office on the Aging and other donors.

安老自助處主辦。服務經費部分由三藩市耆英及殘障人仕服務局及其他贊助機構贊助。

安老自助處成龍康樂中心

5757 Geary Blvd., San Francisco, CA 94121 Tel: (415) 677-7571 二零一五年十二月份活動表

星期一星期二星期三星期四星期五星期六

1

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

9:30 – 12:30pm 消费者健

康恕健康养讲座

10:15–12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間

1:00pm-2:00pm 太極班

2

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:15–12:15pm 遊戲/電影

12:30 pm– 2:30pm閱讀時間

3

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:00am– 12:00pm卡拉 OK

10:15 – 11:15am 賓果

10:15–12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間

1:30pm – 2:30pm 國語班

4

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:15-12:15pm 遊戲/電影

12:30pm–2:30pm閱讀時間


5

9:00 – 10:00am排舞

9:00 – 11:00am讀報紙

9:00 – 11:00am 集體遊戲

10:30 – 11:00am 椅上運動

12:00 – 1:30pm 卡拉 OK

7

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:00am – 12:00pm卡拉 OK

10:15 – 11:15am賓果

10:15–12:15pm 遊戲/電影

12:30pm – 2:30pm閱讀時間

8

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

9:30 – 12:30pm 消费者健


10:15–12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間


9

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:15–12:15pm 遊戲/電影


10

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:00am– 12:00pm卡拉 OK

10:15 – 11:15am 賓果

10:15–12:15pm 遊戲/電影


1:30 pm– 2:30pm 國語班

11

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:15-12:15pm 遊戲/電影



12

9:00 – 10:00am排舞

9:00 – 11:00am讀報紙

9:00 – 11:00am 集體遊戲

10:30 – 11:00am 椅上運動

12:00 – 1:30pm 卡拉 OK

14

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:00am – 12:00pm卡拉 OK

10:15 – 11:15am賓果

10:15–12:15pm 遊戲/電影


15

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

9:30 – 12:30pm 消费者健


10:15–12:15pm 遊戲/電影

12:30 –2:30pm閱讀時間


16

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:15–12:15pm 遊戲/電影

12:30pm– 2:30pm閱讀時間

17

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:00am – 12:00pm卡拉 OK

10:15 – 11:15am 賓果

10:15–12:15pm 遊戲/電影

12:30 pm– 2:30pm閱讀時間

1:30 pm– 2:30pm 國語班

18

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:15-12:15pm 遊戲/電影

12:30 –2:30pm閱讀時間


19

9:00 – 10:00am排舞

9:00 – 11:00am讀報紙

9:00 – 11:00am 集體遊戲

10:30 – 11:00am 椅上運動

12:00 – 1:30pm 卡拉 OK

21

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:00am – 12:00pm卡拉 OK

10:15 – 11:15am賓果

11:15 – 11:45am 生日會

10:15 –12:15pm 遊戲/電影


22

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

9:30 – 12:30pm 消费者健


10:15 -12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間


23

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:15am-12:15pm 遊戲/電影


24

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:00am– 12:00pm卡拉 OK

10:15 – 11:15am 賓果

10:15– 12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間

25

聖誕節

中心休息

26

9:00 – 10:00am排舞

9:00 – 11:00am讀報紙

9:00 – 11:00am 集體遊戲

10:30 – 11:00am 椅上運動

12:00 – 1:30pm 卡拉 OK

28

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:00am – 12:00pm卡拉 OK

10:15 – 11:15am賓果

10:15 –12:15pm 遊戲/電影


29

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

9:30 – 12:30pm 消费者健


10:15 -12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間

30

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:15am-12:15pm 遊戲/電影


31

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:00am– 12:00pm卡拉 OK

10:15 – 11:15am 賓果

10:15– 12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間

**營養飯每天供應中國式菜譜

星期日星期一星期二星期三星期四星期五星期六

1 2 3 4 5

蠔油炆豬肉燒汁焗魚蜜汁黑椒豬扒豆豉蒸雞球蒜香焗魚柳

紹菜，粉絲，蝦米紅羅蔔, 青豆,

椰菜花椰菜, 紅羅蔔芥菜椰菜紅蘿蔔

密瓜蘋果奇異果香蕉蘋果

6 7 8 9 10 11 12

煙焗雞上肶冬菜焗魚塊大蒜雞片馬蹄蒸肉餅芝麻焗雞扒焗雞肶

紅蘿蔔, 青豆白菜西蘭花, 紅羅蔔節瓜粉絲紅羅蔔, 椰菜紅蘿蔔青豆粟米

奇異果密瓜橙香蕉蘋果橙

13 14 15 16 17 18 19

梅菜蒸肉餅日本汁焗雞下肶沙茶蒸魚豉汁蒸排骨冬菇蒸雞甜酸豬肉丸

紹菜, 紅羅蔔芥菜西蘭花, 椰菜花白菜薯仔紅羅蔔椰菜紅蘿蔔

奇異果蘋果奇異果香蕉橙香蕉

20 21 22 23 24 25 26

燒汁焗雞上肶芋頭炆豬肉沙羌雞球甜酸魚聖誕節薑蔥魚

紅羅蔔,青豆椰菜，紅羅蔔紹菜，紅羅蔔休息一天紅蘿蔔青豆粟米

奇異果密瓜香蕉蘋果蘋果

27 28 29 30 31

咖哩焗鳮球粉絲蛋蒸肉餅冬菇雲耳蒸雞翼焗豬扒

薯仔,洋蔥, 紅羅蔔紅羅蔔, 意大利瓜意大利瓜, 椰菜花粟米, 紅羅蔔

奇異果密瓜蘋果香蕉

二零一五年十二月

老人白內障：白內障是老年人最常見的眼科疾病，表示眼球內的水晶體變黃而混濁，光線無法完全穿透造成視覺模糊所致。造成白內障的因素是多重

的，氧化壓力是誘發白內障的重要因素之一；所以抗氧化劑如維他命C、維他命E及類胡蘿蔔素可以緩慢或降低誘發白內障進展的危險。新鮮的水果

蔬菜，如橙子及紅蘿蔔含有豐富的維他命C及胡蘿蔔素。



Self-Help for the Elderly Jackie Chan Senior Center 5757 Geary Blvd., San Francisco, CA 94121 Tel: (415) 677-7571

Activity Schedule for January 2016

Monday Tuesday Wednesday Thursday Friday Saturday

1

New Year’s Day

Center Closed

2



9:00–11:00am Group Game

10:30 –11:00am Chair Dance


4




10:15 – 11:15am Bingo



5








6



10:15 am – 12:15pm

Game/Movie


7




10:15 – 11:15am Bingo




8






9






11




10:15 – 11:15am Bingo



12







1:30–2:30pm Tai Chi Class

13



10:15 am – 12:15pm

Game/Movie


14




10:15 – 11:15am Bingo




15






16






18




10:15 – 11:15am Bingo

11:15-11:45am Birthday Party


12:30pm–2:30pm Reading Time

19








20



10:15 am – 12:15pm

Game/Movie


21




10:15 – 11:15am Bingo



22





23






25




10:15 – 11:15am Bingo



26







27



10:15 am – 12:15pm

Game/Movie


28




10:15 – 11:15am Bingo



29





30






** Brown Rice will be provided daily Chinese Menu

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2

Braised Pork Rib

Happy New Year! Cabbage, Carrot

Centers Closed Apple

3 4 5 6 7 8 9

Sweet & Sour FishSpareribs in Black Bean

Sauce

Steamed Chicken With

Mushroom Black

Fungus

Meatball with Cranberry

SauceSmoked Chicken Thigh

Baked Chicken

Drumstick

Tomato, Onion and

CabbageBitter Squash, Carrot Bok Choy Carrot and Potato Zucchini and Carrot Carrot, Peas, Corn

Orange Banana Apple Orange Cantalope Orange

10 11 12 13 14 15 16

Nam Yue Style Pork

Baked Chicken

Drumstick with Curry

Sauce

Steamed Fish with Black

Bean Sauce

Minced Pork with

Waterchesnut


VermicelliBaked Fish

Carrot Carrot and Potato Bok Choy Carrot and Cabbage Zucchini Cabbage, Carrot

Apple Banana Orange Cantalope Banana Banana

17 18 19 20 21 22 23

Baked Chicken Drumstick

with Japanese SauceFish in BBQ Sauce

Braised Pork with

Pumpkin

Braised Chicken with

Ginger Sauce

Pork with Chee Hou

SauceSweet & Sour Pork Balls

Carrot, Bitter Squash Carrot and Peas Pumpkin and Carrot Nappacabbage,vermicelli Taro Carrot, Peas, Corn

Orange Apple Banana Orange Cantalope Apple

24 25 26 27 28 29 30

Baked Chicken Thigh with

GingerSteam Pork with Fungus

Steam Chicken Wings

with MushroomHoney Pork Rib

Steam Chicken in Black

Bean SauceFish in Ginger Sauce

Bok Choy Eggplant and Carrot Carrot, Nappacabbage Onion and Cabbage Carrot,Bitter Squash Cabbage, Carrot

Apple Banana Orange Banana Cantalope Orange

31

The symptom at the early stage of hypertension is not likely noticeable. However, untreated hypertension can cause stroke, heart attack, and kidney failure. Healthy dietary

pattern and lifestyle can help keep healthy blood pressure level. The healthy eating habits include the balanced diet in an appropriate portion, restricting the intake of sodium,

saturated fat as well as alcohol, and high consumption of fiber-rich vegetables as well as fruits, calcium, potassium, magnesium. Smoking Cessation, moderate to intense

physical activities are healthy lifestyle that can help control hypertension.

January 2016



安老自助處成龍康樂中心

5757 Geary Blvd., San Francisco, CA 94121 Tel: (415) 677-7571 二零一六年一月份活動表

星期一星期二星期三星期四星期五星期六

1

新年元旦

中心休心

2

9:00 – 10:00am排舞

9:00 – 11:00am讀報紙

9:00 – 11:00am 集體遊戲

10:30 – 11:00am 椅上運動

12:00 – 1:30pm 卡拉 OK

4

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:00am – 12:00pm卡拉 OK

10:15 – 11:15am賓果

10:15–12:15pm 遊戲/電影


5

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

9:30 – 12:30pm 消费者健


10:15–12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間


6

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:15–12:15pm 遊戲/電影


7

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:00am– 12:00pm卡拉 OK

10:15 – 11:15am 賓果

10:15–12:15pm 遊戲/電影


1:3 pm– 2:30pm 國語班

8

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:15-12:15pm 遊戲/電影



9

9:00 – 10:00am排舞

9:00 – 11:00am讀報紙

9:00 – 11:00am 集體遊戲

10:30 – 11:00am 椅上運動

12:00 – 1:30pm 卡拉 OK

11

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:00am – 12:00pm卡拉 OK

10:15 – 11:15am賓果

10:15–12:15pm 遊戲/電影


12

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

9:30 – 12:30pm 消费者健


10:15–12:15pm 遊戲/電影

12:30 –2:30pm閱讀時間


13

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:15–12:15pm 遊戲/電影


14

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:00am – 12:00pm卡拉 OK

10:15 – 11:15am 賓果

10:15–12:15pm 遊戲/電影


1:30pm– 2:30pm 國語班

15

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:15-12:15pm 遊戲/電影

12:30 –2:30pm閱讀時間


16

9:00 – 10:00am排舞

9:00 – 11:00am讀報紙

9:00 – 11:00am 集體遊戲

10:30 – 11:00am 椅上運動

12:00 – 1:30pm 卡拉 OK

18

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:00am – 12:00pm卡拉 OK

10:15 – 11:15am賓果

11:15 – 11:45am 生日會

10:15 –12:15pm 遊戲/電影


19

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

9:30 – 12:30pm 消费者健


10:15 -12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間


20

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:15am-12:15pm 遊戲/電影


21

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:00am– 12:00pm卡拉 OK

10:15 – 11:15am 賓果

10:15– 12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間

22

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:15-12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間

23

9:00 – 10:00am排舞

9:00 – 11:00am讀報紙

9:00 – 11:00am 集體遊戲

10:30 – 11:00am 椅上運動

12:00 – 1:30pm 卡拉 OK

25

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:00am – 12:00pm卡拉 OK

10:15 – 11:15am賓果

10:15 –12:15pm 遊戲/電影


26

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

9:30 – 12:30pm 消费者健


10:15 -12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間

27

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:15am-12:15pm 遊戲/電影


28

9:00 – 10:00am 讀報紙

9:15 – 10:15am運動

10:00am– 12:00pm卡拉 OK

10:15 – 11:15am 賓果

10:15– 12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間

29

9:00 – 10:00am 讀報紙

9:15 – 10:15am 運動

10:15-12:15pm 遊戲/電影

12:30 – 2:30pm閱讀時間

30

9:00 – 10:00am排舞

9:00 – 11:00am讀報紙

9:00 – 11:00am 集體遊戲

10:30 – 11:00am 椅上運動

12:00 – 1:30pm 卡拉 OK

**營養飯每天供應中國式菜譜

星期日星期一星期二星期三星期四星期五星期六

1 2

新年快樂! 薑蒜炆排骨

中心休息椰菜紅蘿蔔

蘋果

3 4 5 6 7 8 9

甜酸魚塊豉汁蒸排骨冬菇雲耳蒸雞红莓醬燴豬牛丸煙焗雞上肶焗雞腿

番茄,洋蔥,椰菜苦瓜, 紅羅蔔靑江菜紅羅蔔,薯仔節瓜, 紅羅蔔粟米紅蘿蔔青豆

橙香蕉蘋果橙哈密瓜橙10 11 12 13 14 15 16

南乳炆豬肉咖哩焗雞下肶豉汁蒸魚馬碲蒸肉餅粉絲蒸雞蒜香焗魚

紅羅蔔,白羅蔔紅羅蔔,薯仔靑江菜紅羅蔔,椰菜節瓜椰菜紅蘿蔔

蘋果香蕉橙哈密瓜香蕉香蕉17 18 19 20 21 22 23

日本汁焗雞上肶燒汁魚南瓜炆豬肉沙茶蒸雞柱候豬肉酸甜肉丸

紅羅蔔,苦瓜紅羅蔔,青豆南瓜, 紅羅蔔紹菜, 粉絲,蝦米芋頭粟米紅籮蔔青豆

橙蘋果香蕉橙哈密瓜蘋果24 25 26 27 28 29 30

沙姜焗雞下肶木耳蒸豬肉冬菇蒸雞翼蜜汁猪排豉汁蒸雞薑蔥魚

靑江菜茄子,紅羅蔔紅羅蔔,紹菜洋蔥,椰菜紅羅蔔,苦瓜椰菜紅蘿蔔

蘋果香蕉橙香蕉哈密瓜橙31

二零一六年一月

高血壓：高血壓病發初期大多毫無病癥，持續高血壓可引起中風、心臟病、腎衰竭等疾病。有些高血壓的誘因是可改變，譬如高鹽與高脂的飲食習慣

、缺乏運動、體重過重及吸煙等。防治高血壓，除進食要均衡、注意低盬、避免飽和脂肪的攝取、多吃蔬菜和水果等高纖食物、戒煙、節制飲酒、保

持適中體重及適量運動外，多選高鈣、鉀、鎂的食物因為鉀質有助預防血壓及控制血壓。



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