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December 2006 - Vol 3, Issue 9
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Greetings!

Welcome to our monthly e-newsletter! This issue will explore the essentials of self-care around the holidays. In 2007, look for information on topics such as seasonal affective disorder, the benefits of physical activity, omega 3 fatty acids, and the 5 most important things you can do to improve your health in our e-newsletters.

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.

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.; Marti Wolfson offers a class based on gyrotonics on Tuesday evenings.

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.

  • Jan 8.........Why Diets Don't Work: a medical perspective
  • Jan 10.......12 Weeks to Mindful Eating
  • Jan 13.......Weight-friendly Gourmet Cooking
  • Jan 20.......Nutrition 101
  • Jan 20.......Cooking for Women who Hate to Cook
  • Feb 10.......Make up Cooking: a class for SuperBowl fans

  • 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.

    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.
    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!!!
    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'.

    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