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We offer 'yoga for larger
bodies' on Mondays from 5:30 to 6:30pm. 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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As the year draws to a close, we would like to express
gratitude to all of you for your support. Whether you
receive services here, attend classes or workshops
periodically, or read our monthly newsletters, we hope
that we have been able to support you in your path
toward good health.
2007 marks a year of many accomplishments for
PH&W. We were the proud sponsor of the Portland
Farmers Market located at the Ecotrust building. We
participated in the OHSU Women's Health conference,
Women in Business EXPO, and the Providence
Bridge Pedal Health and Wellness EXPO. We
volunteered and donated services to the Diabetes
EXPO. In 2007 we launched our corporate cooking
classes which promote team building and wellness at
the same time. Also, we offered a number of new
wellness and cooking classes.
In the New Year we plan to offer 'yoga for depression'.
This class will be appropriate for anyone suffering
from depression or with a history of depression. It is
not intended to be a substitute for medical care.
During the month of January, we will be offering
yoga classes at 1/2 price for anyone who brings a
friend. This offer is limited to 'yoga for larger
bodies'.
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Thanksgiving has passed and Christmas is fast
approaching. For some of us, this is a season to
savor, full of brisk walks and long relaxing evenings
warmed by a hot cup of tea. For others, however, this
season marks the onset of a downward spiral into
depression which is remedied only by the coming of
spring. Here in the Northwest we are especially
susceptible to what is known as SAD or seasonal
affective disorder, due to our long dark winter days.
Some experts estimate that up to 9% of people living
in the northern part of the US (that includes us
Oregonians!!) may suffer from SAD, while only 1.5% of
our fellow Americans living in Florida are afflicted.
So what exactly is SAD and how can we treat it? SAD
is a subtype of depression or bipolar disorder that
begins in the fall and
dissipates in the spring as amount of daylight
increases. Technically speaking, SAD is most likely
caused by a disruption of the sleep/wake cycle, or
circadian
rhythm. The short and dark days of winter may result
in the increased production of melatonin. The
neurotransmitter serotonin may also play a role in
seasonal affective disorder.
If you have the following symptoms in the fall and
winter only,
you may be suffering from SAD: anxiety, sadness,
frustration, irritability, increased
appetite for foods rich in carbohydrates/sugar,
weight gain, fatigue, increased need for sleep or
sleep disruption, loss of libido, and
avoidance of social interactions. These symptoms
are
specifically related to SAD if they consistently occur
over the fall and winter months and then subside in
the spring. People who suffer from SAD may
experience increased energy in the first month of
spring, in response to increasing daylight.
The further you live from the
Equator, the higher your risk becomes for developing
SAD since this illness is directly related to a lack of
sun exposure. So if you live in the Pacific Northwest,
then you are at higher risk of developing SAD
than, say, someone living in Hawaii. If you live
in the Northwest and you are a teen or young woman,
then your risk is even higher. Women
with SAD outnumber men by at least two to one.
Having a close
relative with this condition also puts you at increased
risk. The good news is that if you are an older adult
and you have not yet had SAD, your risk is quite low of
developing this condition.
Seasonal affective disorder may occur in varying
degrees of severity. While some people with SAD
have debilitating symptoms which requires psychiatric
treatment and even inpatient care, others may feel like
they simply have a case of the "winter blues". It is also
possible to have clinical depression or bipolar
disorder andseasonal affective disorder. If you
experience seasonally related depression but are still
able to participate in your normal daily life without
treatment then you may have "subsyndromal SAD". If
you have subsyndromal SAD, you may still benefit
from treatment.
Fortunately, there are effective treatments for SAD.
The most
widely used treatment is light therapy, which consists
of sitting in front of a specially designed high powered
light (ten times more powerful than the average
household light). Light therapy has a high success
rate for treating SAD. Like other
medical treatments, light therapy, or phototherapy as it
is also called, should be prescribed and monitored by
a knowledgeable physician. It is important to get
bright light exposure on a daily basis during the fall
and winter months. The
length of each treatment session may vary from 30
minutes up to 2 hours a day. You may feel the positive
effects of light therapy within 3 to 4 days, although it
may take longer for some individuals. Side effects of
phototherapy include headaches, eye strain, nausea,
agitation, sedation, sweating,
and, in rare cases, hypomania or mania. In
combination
with this treatment you may benefit from having a light
in your bedroom which slowly gets brighter 1 to 2
hours before your alarm goes off in the morning to
simulate a rising sun. Depending on the severity
and type of your depression, a doctor may prescribe
antidepressants with light therapy to help balance
your brain chemistry. Recently one particular anti-
depressant was FDA approved for the treatment of
SAD. There have been at least 2 studies supporting a
role for St. John's wort in the treatment of SAD.
Psychotherapy may be beneficial for people
suffering with SAD. Regular physical
activity, maintaining a healthy diet, spending time with
family and friends, and getting as much exposure to
natural light as possible may also help alleviate SAD
symptoms. A tropical vacation may be therapeutic as
well. So if
you are one of many Oregonians suffering from the
winter blues, now may be the right time to seek help.
If you would like to know more about SAD please visit
some of the web links above.
by Laurel Shonerd
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chocolate coconut almond clusters
This recipe can easily be varied to suit your taste. You
can experiment with other nuts or seeds, and dried
fruits such as cranberries or cherries. While this
recipe is not particularly low in fat, it is tasty and sure
to be a hit if you serve it at a holiday party.
1 cup toasted almonds, coarsely chopped;
1/2 cup shredded coconut; 6 ounces good quality dark
chocolate or chocolate chips.
MELT chocolate in a double boiler using low heat. If
you are not using chips, make sure you chop it in to
small pieces so it will melt more easily. STIR often
and make sure it melts evenly. SET aside once the
chocolate has completely melted and is of smooth
consistency.
Take a cookie sheet and line it with waxed paper. MIX
together the chopped almonds with the coconut in a
medium bowl. ADD this mixture to the melted
chocolate. If your double boiler is too small, you may
add the chocolate to the nut mixture. STIR until the
chocolate evenly coats the nuts and coconut. Using a
large spoon, place heaping clusters on the cookie
sheet at least an inch apart. PLACE cookie sheet in
the refrigerator for about 30 minutes to set. STORE
refrigerated or in a cool place. SERVE at room
temperature.
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copyright 2007 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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