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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.
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Are you looking for a unique gift for someone who
has everything? Consider 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 or a family cooking class),
workshops, or services
such as nutrition counseling. Please call us for more
details.
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With the holidays less than a month away, even under
the best of circumstances this is often a stressful and
difficult time of the year. Nearly synonymous with the
holidays are parties, shopping, entertaining, work
deadlines, and traveling. Here are a few simple tips
on what you can do to take care of yourself despite all
of the demands on your time and energy.
Whether you are trying to get your home decorated for
guests, racing to buy (or make) gifts for your loved
ones, or trying to meet a deadline at work - no doubt
this is "crunch time". So, if you do nothing else to take
care of yourself over
the next 4 weeks, make sure you get enough sleep
and rest. And what is enough? Well, this varies, but
you want to get enough sleep that
generally you wake up feeling rested and
refreshed. If you find yourself ordering a triple
Americano, perhaps you are short-changing yourself
in the sleep department. Carve out a good 30 to 60
minutes to rest and relax before you go to bed.
Budget your time. Be realistic about your
commitments and responsibilities. If need be,
practice saying “no” so you won’t feel like you are
constantly on the go. Build into your day at least 15 to
30 minutes of “down time”. Use this time to do
nothing - or something you enjoy. Treat
yourself to
something different, like going to the sauna with your
best friend.
Make it a point to eat healthy. With so many cookies,
confections, and other temptations, make sure you eat
as many healthy meals as possible. Eating lots of
fresh vegetables and fruits will not only help you avoid
weight gain during the holidays, but can also give you
more energy and may help you feel better. And
whatever you do, just don't go on a diet in
December! You could end up setting yourself up for a
failure and dampening your confidence. Instead, eat
in moderation and exercise portion control.
Stay active. For many reasons, this can be a tough
time of the year to be physically active. Ideally, stick
with a routine of 30 minutes of moderate-paced
physical activity 5 times a week. Take a yoga class,
dance with your sweetie, or find some other way to
move.
Watch out for the winter blues. Not uncommon in this
part of the world, Seasonal Affective Disorder can
certainly put a damper on the holidays. Symptoms
include low mood, social withdrawal, increased sleep,
decreased energy, difficulty concentrating, increased
appetite (especially for carbohydrates), and weight
gain. If you think you or someone you know suffers
from this treatable condition, consult with your
physician or a psychiatrist.
Connect with friends, neighbors, and loved ones.
Find
non-material ways to show your love and affection.
Spend time this holiday season nurturing a
relationship you may have neglected. Celebrate the
season with joy, warmth, and kindness.
Happy holidays and best wishes for a happy and
healthy New Year!!!
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rustic apple cheese tart
This recipe tart looks impressive with its two green
and one red row of apple slices. It is quite simple to
make. Use store-bought pie dough without the
transfats from your local natural food store or specialty
market.
PREHEAT oven to 350 F.
Makes 10 servings.
1 and 1/4 lb (560 g) pie dough;
2 Braeburn and 3 Granny Smith apples, cored peeled
and sliced;
1 cup (240 ml) ricotta cheese;
4 tbsp. grated parmesan cheese;
1/3 cup (80 ml) maple syrup;
1/2 cup (120 ml) melted butter;
1 and 1/2 tbsp. fresh rosemary, finely chopped;
1 cup (240 ml) Canadian Fontina cheese, grated;
1/2 cup (80 ml) walnuts, coarsely chopped.
COMBINE ricotta and parmesan cheeses and SET
ASIDE;
ROLL OUT dough onto a lightly floured surface;
TRANSFER dough to a 13 X 9 inch (32.3 X 22.5 cm)
baking sheet lined with parchment paper;
TRIM OFF or CRIMP excess dough;
SPREAD cheese mixture evenly over dough;
TOSS Granny Smith apple slices with butter, maple
syrup and rosemary;
ARRANGE Granny Smith slices to make two outside
rows on top of ricotta;
TOSS Braeburn apples with butter, maple syrup and
rosemary;
ARRANGE Braeburn slices in middle row on top of
ricotta;
BAKE for 30 minutes then remove from oven;
SPRINKLE with Fontina cheese and walnuts;
CONTINUE baking for another 10 to 15 minutes until
pastry is golden brown.
Reprinted with permission from Birgitta
Hellman's cookbook 'taste this: ordinary ingredients,
extraordinary flavours'.
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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
email:
infoph_w@comcast.net
phone:
503.236.4506
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