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November 2006 - Vol 3, Issue 8
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Welcome to our monthly e-newsletter! This issue will explore the topic of holiday weight gain and offer tips for maintaining your weight during the holidays. Look for information on essentials of self-care during the holidays in our December e-newsletter.

Don't forget to check out our recipe of the month. Each recipe comes from Canadian author and chef Birgitta Hellman's book 'taste this: ordinary ingredients, extraordinary flavours' and features local ingredients.

PH&W waiting room
You will find a number of unique services at Portland Health and Wellness not readily available in other healthcare settings. We offer health-based cooking classes, a drop-in weight control 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, MA, ATC, CNT, now teaches pilates at ph&w. Starting on November 7, Marti Wolfson will be offering a class based on gyrotonics.

Portland Health and Wellness is happy to be hosting this city’s inaugural training program for Internal Family Systems Model of Psychotherapy (IFS). This training for professionals consists of six 3-day training weekends over the course of a year. Taught by a team of seasoned IFS trainers, the program includes an equal balance of didactic and experiential learning in an intimate and safe environment. The first weekend of the Level 1 Internal Family Systems training begins January 26-28, 2007. For more information on the model, training program dates, and to download a brochure, please visit: http://www.selfleadership.org or email Amanda@selfleadership.org

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 has appeared on AM Northwest. 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.
  • Nov 15......Avoiding Holiday Weight Gain
  • Nov 18......Cooking 101; a class for men who hate to cook
  • Dec 2........Mindful Living: Finding Peace in a Chaotic World
  • Jan 10.......12 Weeks to Mindful Eating

    • 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.
    We are pleased to announce our partnership with Pioneer Organics. Founded in 1997, Pioneer Organics is much more than an organic produce delivery service. This Northwest company is truly invested in promoting a healthy lifestyle. They deliver organic produce to your home and provide you with recipes for using your produce. What a concept!

    We will use produce delivered by Pioneer Organics in our healthy cooking classes.

    If you are not familiar with this great company, click below to learn more about them. Let them know you heard about them from us and you will receive $15 off your first order.
    Did you know that most Americans gain at least some weight over the holidays? Not only that, but many of us do not go on to lose this extra weight in the New Year. While most people gain about a pound, many experts believe that over time, holiday weight gain is a significant contributor to the obesity epidemic.

    Beginning with Halloween and ending some time after the New Year, calorie-rich foods are not only abundant, but they are everywhere. In fact, it's often difficult to go anywhere without being tempted to indulge, or, in some cases, over-indulge. This is the time of the year that we turn to our grandma's recipe for pumpkin pie, fruitcake, or fudge. Company parties usually involve food - and lots of it. Well, don't despair. This article will provide some practical tips for navigating through the season, and all of those holiday parties, without putting on weight.

    Thanksgiving and Christmas Day meals are often synonymous with over-eating. By following these simple tips, you can enjoy these special occasions:
    • Make sure you have a healthy breakfast that includes some protein. If the holiday meal is in the evening, eat lunch as well so you don't go feeling starved.
    • Plan to get some physical activity in during the day. Some families make it a tradition to go for a walk or hike, or a long bike ride.
    • At the dinner table, make it a point to have some of your favorite foods. For the high calorie foods such as gravy and desserts, have small portions. Limit your consumption of beverages.
    • Unless you are really hungry, say 'no thanks' to seconds. Just because there is a lot of food, that doesn't mean you have to stuff yourself.
    • Eat slowly and savor the flavor. Remember, holiday meals are not competitive eating events.
    • Take time to connect with family or friends. This is what really makes this time of the year so special.

    Holiday parties can be a real danger zone. Here are some do's and don'ts that can help you to have an enjoyable time without all of the extra calories:
    • Don't go to a gathering famished. If you feel like you haven't had anything to eat for days, chances are you are going to overdo it.
    • Likewise, don't eat a big meal before the party, and then give yourself permission to over-indulge at the party.
    • Limit your consumption of beverages. Most drinks, especially those containing alcohol, have lots of calories but don't fill you up. Choose sparkling water or at least have a glass or two of water if at all possible
    • Pick foods that you really like and that are special to the season. You can have chips any time of the year, but how often can you get that special holiday fudge?
    • Pace yourself. Eat slowly, and remember, you do not have to try everything.
    • Pay attention to your body. When you feel full - not stuffed- then it's time to stop.
    • Connect with friends or people you haven't seen in a while.
    • Make time in your day for physical activity, whether it's dancing at the party, going for a walk or jog, or using that exercycle that collected dust all summer long.

    Both our homes and work can be challenging places during the holidays. We are often tempted to make huge batches of cookies, fudge, or other high-calorie confections. And many of us work in places where fudge, home-made cookies, and candy are omnipresent. Here are some tips for surviving these danger zones:
    • If you make some special recipes that are trigger foods for you (it's hard to eat limited quantities), then make sure you have a plan to get it out of your home. Why not give some of those holiday cookies to your new neighbor?
    • Don't think of holiday treats as a substitute for meals. It's OK to try your co-workers super-special rum balls, but don't forgo a healthy lunch and fill up on these calorie-dense, nutrient-poor treats.
    • Make it a point to eat a healthy, low calorie lunch such as a fresh mixed green salad with tuna or some other lean protein source.
    • Make time for some physical activity during the day. If possible, go for a 30 minute walk during your lunch hour. You will go back to work feeling refreshed and energized.
    • When you choose to indulge, pick foods that you really like and that you don't normally have. Save the donuts for later.
    • Eat slowly and savor what you eat.
    • Pay attention to your body. Stop when you feel full.

    The holidays truly are a special time. While holiday foods and parties can be very enjoyable, they can also present a challenge to those of us already struggling to maintain our weight. By preparing ourselves ahead of time for these challenges, we can have a better chance of enjoying the holidays without being a statistic. And don't forget the importance of physical activity. It can make a big difference, especially this time of the year.

    If you are interested in more detailed information, check out the links on holiday weight gain up above.
    acorn squash
    acorn squash

    Be sure to overfill the acorn rings as the filling shrinks when cooked. This recipe is VEGETARIAN and GLUTEN FREE. Replace butter with a non-dairy spread for a VEGAN version. Serves 4 - 8

    PREHEAT oven to 350 F

    FILLING: 1 medium yellow onion, diced; 1 medium parsnip, peeled and cut into small cubes; 1 small rutabaga, peeled and cut into small cubes; 2 Jona Gold apples, cored and cut into small cubes; 3 large acorns, cut in to 8 – 1 inch-thick unpeeled rings, seeded; 2 Tbsp. butter, melted and 2 Tbsp. extra virgin olive oil; 2 tsp. fresh rosemary, finely chopped; Salt and pepper to taste.

    In a large bowl: MIX all vegetables and apples; ADD melted butter and olive oil (save a bit for brushing on the squash); SEASON with rosemary, salt and pepper; TOSS well and SET aside;

    GLAZE: 2 Tbsp. maple syrup; 2 Tbsp. freshly squeezed lemon juice.

    GARNISH: ˝ cup walnuts, chopped.

    ARRANGE squash rings on a baking sheet lined with parchment paper; BRUSH with melted butter and olive oil; SPRINKLE with salt and pepper; SCOOP filling into center of rings (overfill); BAKE for 30 minutes. REMOVE from oven; DRIZZLE with glaze; BAKE another 15 minutes or until squash is done; SET aside to cool for 10 minutes ; TRANSFER squash rings with filling to plates, using a spatula; GARNISH with walnuts.

    Reprinted with permission from Birgitta Hellman's cookbook 'taste this: ordinary ingredients, extraordinary flavours'.
    If you are looking for a unique gift for someone who has everything, why not consider purchasing a Portland Health and Wellness gift certificate. Just for the holidays we are offering $25, $50, $100 and $250 gift certificates that are redeemable for services, classes, or workshops at ph&w. The recipient of your gift can choose from a variety of cooking classes (including 1 on 1 instruction), workshops, or services such as nutrition counseling. Please call us for more details.

    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.

    Sincerely,
    the staff of
    Portland Health and Wellness

    phone: 503.236.4506