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October 2006 - Vol 3, Issue 7
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Welcome to our monthly e-newsletter! This issue will explore the bottom line on what constitutes healthy eating and offer suggestions for small changes you can make that really count. Whether you struggle with your weight or not, adopting healthy eating habits can play a huge role in staying healthy. Look for information on avoiding holiday weight gain in our November e-newsletter.

New to our newsletter is a different recipe every month from Canadian author and chef Birgitta Hellman. Each recipe will feature local ingredients that are at their peak.

You will find a number of unique services at Portland Health and Wellness not readily available in other healthcare settings. We now offer health-based cooking classes on a monthly basis, a drop-in weight loss group for men and women, and group psychotherapy for individuals with eating disorders. We continue to offer individual healthcare services, workshops and classes on various health topics, and our year-long comprehensive weight reduction program. Master Wu offers qigong on a weekly basis and Victoria Mosse, PT will be teaching pilates at ph&w.;

For those of you less familiar with PH&W;, our clinical team is committed to providing cutting-edge healthcare services. Donald Altman, MA, in addition to being a counselor, is a former Buddhist monk and award-winning writer. He offers '12 Weeks to Mindful Eating', a program he created to help individuals develop a healthier relationship with food, as well as workshops on stress management and mindfulness. Juleeanna Andreoni, MS, RD , is a clinical nutritionist with a broad range of experience. She is certified in adult, adolescent, and childhood weight management. Juleeanna recently gave a talk in Cornelius on how to make packed lunches healthier and more appetizing for children. Christine Howard, PsyD continues to provide individual psychotherapy and is now offering group psychotherapy for individuals with bulimia or binge eating disorder. Marcela Vinocur, MD serves as the director of PH&W;'s unique weight reduction program and maintains a psychopharmacology practice.

In the coming months, look for additional services to help you survive holiday stress and holiday weight gain.

  • Oct 3........Why Diets Don't Work; a medical perspective
  • Oct 7........30-minute Gourmet Meals
  • Oct 21......Nutrition 101
  • Nov 1.......Avoiding Holiday Weight Gain
  • Nov 18.....Cooking for Men who Hate to Cook
  • Jan 10......12 Weeks to Mindful Eating
  • tba...........Mindful Living: Finding Peace in a Chaotic World

  • Ongoing groups include a weekly drop-in weight loss group on Mondays from 12:30 to 1:30 pm (led by Juleeanna Andreoni, MS, RD / cost:$15 per session) and weekly group psychotherapy for individuals with binge eating disorder or bulimia on Mondays from 5 to 6:30pm (led by Christine Howard, PsyD / cost: $45 per session). Please call us for additional information.

    For up-to-date information about our upcoming workshops and classes, please check our website or give us a call. Registration and payment in advance are required for all ph&w; events and space is limited to 12 (cooking classes are limited to 6). We strongly encourage early registration.

    If you are confused by the endless information and misinformation available about what constitutes a healthy diet, then this article is for you. Despite the fact that we are living in an era in which we have easy access to information, when it comes right down to it, most of us suffer from nutritional illiteracy. We are frequently bombarded with messages about what to eat and what not to eat. At times it may even seem as if this information is contradictory, or at least confusing. There is a lot we now know about the link between what we eat (and drink) and our health. Improving your eating habits is one of the most important things you can do for your health and well-being. In this article, you will learn what role fresh vegetables and fruits play in disease prevention.

    Perhaps you remember your mother telling you to eat your vegetables and avoid ?junk? food. Well, there is now clear and compelling research indicating that a diet rich in fresh fruits and vegetables is good for your health.

    Diets rich in fruits and vegetables can have positive effects on your health such as:
    • decreasing risk of stroke
    • improving blood pressure control
    • lowering cholesterol
    • decreasing risk of type 2 diabetes
    • preventing some types of cancer
    • preventing constipation
    • lowering risk of cataracts and macular degeneration
    • maintaining a healthy weight

    The average American consumes just 3 servings of fruits and vegetables a day, while others eat even less. So, in order to cash in on some of these impressive health benefits, how many servings should you consume? This depends on your caloric needs. Highly active individuals, or those with high caloric requirements, ought to consume 10 to 13 servings of fruits and vegetables per day. If you need 2,000 calories a day to maintain your weight (and health), you would need to eat 9 servings per day (or 4? cups). If you are less active, you should aim for a minimum of five servings per day. The good news is that increasing your fruit and vegetable intake by as little as one serving per day can have a real impact on your risk of heart disease. Recent studies have found that for every extra serving of fruits and vegetables consumed, the risk of heart disease drops by 4%. In order to get the most benefit from fresh vegetables and fruit, it is important to have variety in your diet. Green leafy vegetables such as lettuce (not iceberg), spinach, arugula, swiss chard and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit are especially important to incorporate into your diet.

    In summary, EAT YOUR VEGETABLES (and your fruits, too)!! Aim for a minimum of 5 servings per day. When possible, buy local and buy organic. You will feel better and lower your risk of developing chronic diseases such as heart disease and possibly diabetes.

    If you are interested in more detailed information, check out the links on healthy eating up above.
    Every month we will be offering a recipe from Birgitta Hellman's cookbook 'taste this: ordinary ingredients, extraordinary flavours'. Each recipe will feature local ingredients that are at their peak.

    tomato, basil, and bocconcini skewers


    16 baby bocconcini; 16 cherry tomatoes (red, yellow, or orange); 16 leaves of fresh basil; 2 tbsp extra virgin olive oil; 1 tbsp balsamic vinegar; coarse salt and freshly ground black pepper to taste; 2 tbsp dried green and red bell pepper flakes (optional); 16 skewers.

    THREAD skewers with one each of tomato, basil leaf, and bocconcini: POUR oil onto serving platter; DRIZZLE with balsamic vinegar; PLACE skewers on platter; SPRINKLE a small amount of ground bell pepper flakes over bocconcini; SEASON with salt and freshly ground pepper.


    copyright 2006 portland health and wellness

    We are very interested in your comments and suggestions. Please let us know if you have a topic you would like to see covered in future newsletters. We look forward to hearing from you.


    the staff of
    Portland Health and Wellness

    phone: 503.236.4506