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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 tired of making New Years resolutions that
simply don’t work out? Have you practically given up
on making positive changes in your life? Well, it’s not
too late to take charge of your life. In fact, making
changes may be easier than you think. Many people
make the mistake of wanting to make too many
changes too fast. And oftentimes these changes are
not even realistic. For example, deciding to lose 30
pounds, find a new job, and clean out the basement
by Jan 31st may not at all be realistic. But, taking
small steps such as setting a goal of walking 5 days
per week for 30 minutes by the end of January may be
do-able.
There are a number of things you can do that can
really pay off when it comes to your health.
Quit smoking. If you are a smoker, one of the
most important things you can do to improve your
health is to quit. If you are 40, you will add 10 years to
your life by quitting now. Start by setting a realistic quit
smoking date. Let your friends and family know of
your plan and ask for their support. If you need help,
talk to your physician about medications and
strategies that may help. Remember that many
smokers relapse 6 to 7 times before they quit for good.
Move, move, move. While physical activity is
important for all of us, research has shown that
people who go from being sedentary to being
moderately active benefit more than those who are
already moderately active and increase to a higher
level of activity. When you go from being a couch
potato to engaging in moderate physical activity, the
health payoff is HUGE. Physical activity not only helps
us to manage our weight, control blood pressure,
improve lipids and blood sugar regulation, but it also
helps boost our mood, decreases stress and anxiety,
and it keeps us young! And if this isn’t enough to keep
you moving, consider this: a sedentary lifestyle
produces the same cardiovascular risk as smoking a
pack of cigarettes a day!
Eat your fruits and veggies. It turns out that
your mother was right after all. There are substantial
health benefits associated with consuming 5 to 9 (or
more!) servings of fresh fruits and vegetables. If you
already eat plenty of fresh produce, then consider
buying organic and locally grown. Find new ways of
preparing some of your favorite vegetables or, better
yet, experiment with fruits and vegetables you don’t
normally eat. If going to the store is too much hassle,
then consider ordering from Pioneer Organics.
Not
only will they deliver fresh, local organic produce, but
you will find some great recipes included with your
delivery.
Manage your weight. If you are overweight,
losing weight can significantly reduce your risk of
developing chronic diseases such as type 2 diabetes
and heart disease. By choosing to stay active and
incorporate more fresh vegetables and fruits into your
diet, you will be taking a big step toward losing weight
and improving your health. If you make it your goal to
lose weight this year, you would be much better off by
not going on a diet. Instead, maximize your
chance of success by making realistic and healthy
changes to your diet and adding some
form of physical activity to your day. Keep your goals
realistic and focus your energy on healthy behaviors
rather than the number on the bathroom scale.
Relax. Unfortunately, stress is unavoidable
and all too easy to come by. It can be caused by a
difficult work environment, relationship issues,
financial pressures, illness -- the list goes on. The
good news is that there are things you can do
to minimize the effects of stress. Start by identifying
the parts of your life that seem to produce the most
stress. Then, look at positive changes you can make
to gain better control. Make it a point to schedule in
some R & R - whether it's getting a massage, going to
the Japanese Gardens, or getting together with a
good
friend you haven't seen in ages. If your life is
demanding, find a way to build some "down" time into
your week (or, better yet, day).
Best wishes for a happy and
healthy New Year!!!
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basic miso soup
There is nothing like a warm bowl of miso soup when
you are tired and cold. Vary this recipe by adding
chopped carrots, shelled green soybeans and bean
sprouts.
VEGAN and GLUTEN FREE.
Makes 4 servings.
6 cups water;
8 inch piece of dried wakame (seaweed);
3 green onions, chopped;
4 oz firm tofu, cut into small cubes;
4 to 6 tbsp. miso.
SOAK wakame in warm water for 15 minutes and then;
DRAIN and CUT into 1/2 inch pieces;
PLACE miso in a bowl with enough warm water to
cover;
STIR until miso is a runny paste.
BRING water to boil;
ADD green onions and cubed tofu;
SIMMER for 2 minutes;
ADD wakame pieces and SIMMER 1 additional minute;
REMOVE from heat;
ADD dissolved miso (never boil miso as it destroys
the
friendly bacteria);
SERVE in individual bowls.
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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