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January 2007 - Vol 4, Issue 1
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Happy New Year! With the holidays behind us, what better time is there to think about postive changes we can make to improve our lives? This issue will explore the 5 most important changes you can make to improve your health this year.

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. New to PH&W; in 2007 is a series of cooking classes - linked with brief lectures by our nutritionist, psychotherapist, and physician - taught by renowned Chef Robert Reynolds. Victoria Mosse, MA, ATC, CNT, now offers pilates at ph&w; on Mondays and 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 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
  • Feb 21.......12 Weeks to Mindful Eating
  • tba............Cooking with Robert Reynolds

  • 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 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!!!
    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'.

    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