Classes and Tours - New Seasons Market
Free Nutrition and Wellness Classes and Tours WINTER 2015 REGISTRATION REQUIRED Register NOW. here’s how. • Email [email protected] • Call 503.280.5177 Please include your name and phone number, as well as the class title, date of class and store location. Please register at least 24 hours in advance! ARBOR LODGE AL CONCORDIA WILLIAMS ORENCO STATION FISHER’S LANDING GRANT GP PARK CEDAR HILLS CROSSING MALL CEDAR HILLS SW RALEIGH HILLS HT HAWTHORNE SELLWOOD SEVEN CORNERS HAPPY VALLEY PROGRESS RIDGE 2 MOUNTAIN PARK NYBERG RIVERS Class & Tour descriptions on page 19 contents AL Arbor Lodge....................................................................................................................4 CH Cedar Hills......................................................................................................................5 CHM Cedar Hills Crossing Mall.......................................................................................5 CC Concordia.........................................................................................................................6 FL Fisher’s Landing...........................................................................................................7 GP Grant Park........................................................................................................................8 HV Happy Valley..................................................................................................................9 HVC Happy Valley Cooking School..............................................................................9 HT Hawthorne.......................................................................................................................4 MP Mountain Park.............................................................................................................10 NR Nyberg Rivers.............................................................................................................. 11 OS Orenco Station.............................................................................................................12 PR Progress Ridge............................................................................................................12 RH Raleigh Hills...................................................................................................................4 SW Sellwood............................................................................................................................4 SC Seven Corners.............................................................................................................13 WM Williams.........................................................................................................................14 Health and Wellness Features ...........................................................................15 Class & Tour descriptions......................................................................................19 To register email [email protected] or call 503.280.5177 3 Learn about food where you shop. Every season, the New Seasons Market Nutritionists put together a comprehensive curriculum comprised of the most up-to-date information about the health benefits of food. They also lead many of our classes and tours — and enjoy sharing their nutritional knowledge and love of food. Welcome, Wellness Wednesdays. Stop by the Solutions Counter for a casual chat with a New Seasons Market Nutritionist about current health topics and strategies. Sample nutritious foods, take a mini store tour and ask us all about health, wellness and nutrition—we’re here to help! ARBOR LODGE 6400 N Interstate Ave AL Wednesday, January 21 • 11am-1:30pm Wednesday, February 18 • 2:30-5pm Wednesday, March 18 • 11am-1:30pm HAWTHORNE 4034 SE Hawthorne Blvd HT Wednesday, January 21 • 11am-1:30pm Wednesday, February 18 • 2:30-5pm Wednesday, March 18 • 11am-1:30pm RALEIGH HILLS 7300 SW Beaverton-Hillsdale Hwy RH Wednesday, January 21 • 2:30-5pm Wednesday, February 18 • 11am-1:30pm Wednesday, March 18 • 2:30-5pm SELLWOOD 1214 SE Tacoma St Wednesday, January 21 • 2:30-5pm Wednesday, February 18 • 11am-1:30pm Wednesday, March 18 • 2:30-5pm 4 Class & Tour descriptions on page 19 SW Cedar Hills Store 3495 SW Cedar Hills Blvd, Beaverton • Register • 503-280-5177 CH Saturday, January 17 • 2-3pm Protein-rich Gluten-free Breakfast Thursday, February 19 • 7-8:30pm Understanding Eczema Thursday, January 22 • 7-8:30pm Achieving Optimal Weight by Ending Emotional Eating Thursday, March 5 • 7-8:30pm Ideal Medical Care: The Benefits of Holistic Care Thursday, February 5 • 7-8:30pm Facial Rejuvenation and Longevity with Chinese Medicine Friday, March 6 • 10-11:30am Gluten-free Store Tour New Seasons Market Nutritionist Dr. Kelley Reis, ND Rebecca Hurwood, LAc, MAcOM Thursday, February 12 • 7-8:30pm A New Year, a New Clean You! Katrina Johnson, Ayurvedic Health Practitioner Dr. Erica Zelfand, ND Dr. Enrique Morayta, MD New Seasons Market Nutritionist Thursday, March 19 • 7-8:30pm Probiotics: Supporting Microbiome Health Mika Davies, CBP Cedar Hills CROSSING mall 3205 SW Cedar Hills Blvd, Beaverton • Register • 503-280-5177 CHM THE FOLLOWING CLASSES ARE HELD INSIDE THE CEDAR HILLS CROSSING MALL. Anti-Inflammatory Diet Series SW New Seasons Market Nutritionist sR d. CINEMA Hocken Ave. Part 1 Wednesday, January 14 • 7-8:30pm Part 2 Wednesday, January 21 • 7-8:30pm Part 3 Wednesday, January 28 • 7-8:30pm Jen ki n WINCO BEST BUY APPLE ENTER HERE Wednesday, March 25 • 7-8:30pm Discover Nourishing Traditions New Seasons Market Nutritionist NEW SEASONS MARKET Blv d. ROSS ills ’S ELL rH POW SW Ce da New Seasons Market Nutritionist Ho cke n Thursday, February 26 • 7-8:30pm Kick the Sugar Ave . STARBUCKS Ha ll B lvd . To register email [email protected] or call 503.280.5177 5 Concordia Store 5320 NE 33rd Avenue Call to register 503-280-5177 CC THE CONCORDIA STORE CLASSROOM IS NOT WHEELCHAIR ACCESSIBLE. Please contact us at 503-280-5177 for special arrangements. Every Wednesday 10–11:30am New Parent and Breastfeeding Support Group Renaissance Childbirth and Postpartum Professionals Tuesday, January 20 • 7-8:30pm Guided Meditation 101 Lee Kendel BA, CHT Tuesday, February 3 • 7-8:30pm Getting a Good Night’s Sleep, Naturally Dr. Rachel Sterry, ND Tuesday, February 17 • 7-8:30pm Methylation: What to Do If You Have MTHFR Genetic Variations Dr. Shannon Brown ND, LAc Tuesday, March 24 • 7-8:30pm Resolving Digestive Problems Dr. Thomas Taylor, DC Tuesday, March 31 • 7-8:30pm Probiotics: Supporting Microbiome Health Mika Davies, CBP Anti-Inflammatory Diet Series New Seasons Market Nutritionist Part 1 Thursday, March 12 • 7-8:30pm Part 2 Thursday, March 19 • 7-8:30pm Part 3 Thursday, March 26 • 7-8:30pm Warm Spiced Milk Makes 4 servings Warming spices add anti-inflammatory benefits — not to mention wonderful flavor. INGREDIENTS 4 cups milk (organic whole milk or unsweetened almond milk) 2 sticks cinnamon 5 cardamom pods 5 whole cloves Whole nutmeg for grating as garnish Optional: 1 tablespoon raw honey or maple syrup for sweetness Directions 1. Combine all ingredients except for nutmeg in a saucepan over medium-low heat. 2. Let simmer for 10-15 minutes, remove whole spices. 3. Serve in mugs and garnish with freshly grated nutmeg. 6 Class & Tour descriptions on page 19 Fisher’s landing Store 2100 B SE 164th Avenue, Vancouver Register 503-280-5177 FL Anti-Inflammatory Diet Series Saturday, February 28 • 2-3:30pm Kick the Sugar Part 1 Saturday, January 17 • 10-11:30am Part 2 Saturday, January 24 • 10-11:30am Part 3 Saturday, January 31 • 10-11:30am Wednesday, March 4 • 7-8:30pm P.I.L.O.T. Your Way through Stress Wednesday, January 7 • 7-8:30pm Gluten-free Store Tour Friday, March 13 • 10-11:30am Gluten-free Store Tour New Seasons Market Nutritionist New Seasons Market Nutritionist Saturday, January 10 • 2-3:00pm Jin Shin Jyutsu and Acupressure Self-Help Workshop Saturday, March 14 • 2-3:00pm Jin Shin Jyutsu and Acupressure Self-Help Workshop Margaret Duryee, RN, LMP Margaret Duryee, RN, LMP Thursday, January 15 • 7-8:30pm Guided Meditation 101 Tuesday, March 17 • 7-8:30pm Resolving Digestive Problems Lee Kendel BA, CHT Dr. Thomas Taylor, DC Wednesday, February 4 • 7-8:30pm Reflexology and Your Immune System Saturday, March 21 • 10-11:30am Cultivating Your Gut Garden: How to Care for Your Microbiome New Seasons Market Nutritionist Hania Cennerazzo, Certified Reflexologist Saturday, February 14 • 2-3:00pm Jin Shin Jyutsu and Acupressure Self-Help Workshop Margaret Duryee, RN, LMP Wednesday, February 18 • 7-8:30pm Your Core - a Stronger You for a More Productive Day Dr. Nate Baker DC, FMS New Seasons Market Nutritionist Stephana Johnson Tuesday, March 10 • 7-8:30pm Essential Oils for Health and Beauty Tim Blakley, Aromatherapist from Aura Cacia Meghan Hintz, LMP Every Wednesday 10–11:30am New Parent and Breastfeeding Support Group Renaissance Childbirth and Postpartum Professionals To register email [email protected] or call 503.280.5177 7 GRANT PARK Store 3210 NE Broadway Call to register 503-280-5177 GP ALL CLASSES HELD AS STORE TOURS AT THIS LOCATION January Jumpstart: 4 Weeks to Healthier Eating Saturday, February 7 • 10-11:30am Probiotic-rich Foods Store Tour New Seasons Market Nutritionist New Seasons Market Nutritionist Week 1 Monday, January 5 • 7-8pm Week 2 Monday, January 12 • 7-8pm Week 3 Monday, January 19 • 7-8pm Week 4 Monday, January 26 • 7-8pm Tuesday, February 10 • 7-8:30pm Paleo 101 Store Tour New Seasons Market Nutritionist Wednesday March 4 • 7-8:30pm Gluten-free Store Tour New Seasons Market Nutritionist Caraway Lamb Stew Makes 8 servings This warming winter stew is a cinch to make. Adding the sauerkraut just before serving assures probiotic viability. INGREDIENTS 2 lbs lamb stew meat 4 medium or large Yukon gold potatoes, washed and chopped 2 carrots, chopped 4 ribs celery, chopped 2 bay leaves ½ tsp black pepper 1 tsp sea salt 4 cups water or broth 8-12 oz Farmhouse Culture Classic Caraway Sauerkraut Directions Preheat oven to 275°F. Place lamb stew meat, potatoes, carrots, celery, bay leaves, black pepper and water in an oven proof pot with lid. Cook for 2 ½ hours. Just prior to serving, stir in sauerkraut. 8 Class & Tour descriptions on page 19 Happy valley Store 15861 SE Happy Valley Town Center Dr. Register 503-280-5177 FIRST Tuesdays 2–3:00pm Tuesday Tea for Seniors New Seasons Market Nutritionist Saturday, January 10 • 10-11:30am Gluten-free Store Tour New Seasons Market Nutritionist Thursday, January 29 • 7-8:30pm Achieving Optimal Weight by Ending Emotional Eating HV Thursday, March 19 • 7-8:30pm Pulsed Magnetic Cellular Exercise for Chronic Pain Dr. Travis Elliot, ND Saturday, March 21 • 10-11:30am Kick The Sugar New Seasons Market Nutritionist Saturday, March 21 • 2-3:30pm Cultivating Your Gut Garden: How to Care for Your Microbiome Meghan Hintz, LMP Dr. Brenda McCool, ND Wednesday, February 11 • 10-11:30am Shake the Salt Store Tour New Seasons Market Nutritionist Thursday, February 19 • 7-8:30pm Natural Solutions to Sleep Problems Dr. Mindy Curry, ND Every Thursday 10–11:30am New Parent and Breastfeeding Support Group Renaissance Childbirth and Postpartum Professionals Thursday, March 12 • 7-8:30pm Essential Oils for Health and Beauty Tim Blakley, Aromatherapist from Aura Cacia Happy valley cooking CLASSES 15861 SE Happy Valley Town Center Dr. Register 503-280-5177 Monday, February 16 • 6-7:30pm Low Sodium Cooking New Seasons Market Nutritionist Thursday, March 5 • 6-7:30pm Anti-inflammatory Cooking: Dairy Substitutions hvC Monday, March 23 • 6-7:30pm Anti-inflammatory Cooking: Nightshade Substitutions New Seasons Market Nutritionist New Seasons Market Nutritionist To register email [email protected] or call 503.280.5177 9 Mountain park Store 3 Monroe Parkway, Lake Oswego Call to register 503-280-5177 MP ALL CLASSES HELD AS STORE TOURS AT THIS LOCATION Friday, January 23 • 2-3:30pm Paleo 101 Store Tour Tuesday, February 17 • 10-11:30am Probiotic-rich Foods Store Tour Friday, February 13 • 10-11:30am Shake the Salt Store Tour Tuesday, March 24 • 10-11:30am Fat Facts Store Tour New Seasons Market Nutritionist New Seasons Market Nutritionist New Seasons Market Nutritionist New Seasons Market Nutritionist Sleepy-time Chia Pudding Makes 6 servings Tasty and full of ingredients known to help sleep, this is the perfect treat to end your day. INGREDIENTS 1 ½ cups coconut milk 2 teaspoons dried lavender buds ¼ cup tart cherry juice 3 Tbls raw honey, may adjust for less sweetness 1 tsp vanilla extract 1/8 tsp sea salt ½ cup chia seeds 1 cup tart cherries, frozen Optional: chopped fresh bing cherries for garnish Directions 1. Place coconut milk and lavender buds in a small saucepan over medium heat. Once simmering, turn off the heat and let steep, covered, for 10 minutes. 2. While milk steeps, puree tart cherries until smooth. 3. Strain the milk and discard the lavender. 4. Stir tart cherry juice, honey, vanilla extract, and sea salt into the lavender-coconut milk until honey is dissolved. Stir in cherry puree. 5. Whisk chia seeds into milk mixture to prevent clumping. Allow to thicken for 20-30 minutes. 10 Class & Tour descriptions on page 19 NYBERG RIVERS Store 7703 SW Nyberg Street, Tualatin Call to register 503-280-5177 January Jumpstart: 4 Weeks to Healthier Eating New Seasons Market Nutritionist Week 1 Friday, January 9 • 10-11am Week 2 Friday, January 16 • 10-11am Week 3 Friday, January 23 • 10-11am Week 4 Friday, January 30 • 10-11am Tuesday, January 13 • 7-8:30pm Conscious Eating Dr. Bijana Kadakia, ND Thursday, January 22 • 7-8:30pm A New Year, a New Clean You! Katrina Johnson, Ayurvedic Health Practitioner Thursday, February 5 • 7-8:30pm Healthy Aging NR Wednesday, February 18 • 7-8:30pm Ideal Medical Care: The Benefits of Holistic Care Dr. Enrique Morayta, MD Saturday, February 21 • 10-11:30am Kick the Sugar New Seasons Market Nutritionist Wednesday, February 25 • 7-8:30pm Facial Rejuvenation and Longevity with Chinese Medicine Rebecca Hurwood, LAc, MAcOM Thursday, March 5 • 7-8:30pm But I’m Too Young for Menopause! Dr. Vanessa Lyon, ND, LM Saturday, March 7 • 2-3:30pm Gluten-free Store Tour New Seasons Market Nutritionist Thursday, March 12 • 7-8:30pm Methylation: What to Do if You Have MTHFR Genetic Variations Dr. Shannon Brown ND, LAc Dr. Jeff Clark, ND Wednesday, February 11 • 7-8:30pm Natural Solutions to Sleep Problems Dr. Mindy Curry, ND Anti-Inflammatory Diet Series New Seasons Market Nutritionist Part 1 Wednesday, March 11 • 7-8:30pm Part 2 Wednesday, March 18 • 7-8:30pm Part 3 Wednesday, March 25 • 7-8:30pm To register email [email protected] or call 503.280.5177 11 Orenco station Store 1453 NE 61st Avenue, Hillsboro Call to register 503-280-5177 Thursday, January 15 • 7-8:30pm Achieving Optimal Weight by Ending Emotional Eating Dr. Kelley Reis, ND Tuesday, January 20 • 7-8:30pm Paleo 101 Store Tour New Seasons Market Nutritionist Thursday, January 29 • 7-8:30pm A New Year, a New Clean You! Katrina Johnson, Ayurvedic Health Practitioner Thursday, February 5 • 7-8:30pm Methylation: What to Do if You Have MTHFR Genetic Variations OS Saturday, February 7 • 10-11:30am Shake the Salt Store Tour New Seasons Market Nutritionist Monday, March 2 • 7-8:30pm Understanding Eczema Dr. Erica Zelfand, ND Thursday, March 26 • 7-8:30pm Healthy Aging Dr. Jeff Clark, ND Saturday, March 28 • 10-11:30am Probiotic-rich Foods Store Tour New Seasons Market Nutritionist Dr. Shannon Brown ND, LAc Progress ridge Store 14805 SW Barrows Road, Beaverton Register 503-280-5177 Tuesday, January 13 • 7-8:30pm A New Year, a New Clean You! Katrina Johnson, Ayurvedic Health Practitioner Tuesday, January 27 • 7-8:30pm Conscious Eating Dr. Bijana Kadakia, ND Tuesday, February 10 • 7-8:30pm Facial Rejuvenation and Longevity with Chinese Medicine Rebecca Hurwood, LAc, MAcOM Thursday, February 12 • 10-11:30am Gluten-free Store Tour New Seasons Market Nutritionist Tuesday, February 24 • 7-8:30pm Healthy Aging Dr. Jeff Clark, ND 12 Class & Tour descriptions on page 19 PR Tuesday, March 10 • 7-8:30pm But I’m Too Young for Menopause! Dr. Vanessa Lyon, ND, LM Saturday, March 14 • 10-11:30am Paleo 101 Store Tour New Seasons Market Nutritionist Tuesday, March 24 • 7-8:30pm Probiotics: Supporting Microbiome Health Mika Davies, CBP Every Tuesday 10–11:30am New Parent and Breastfeeding Support Group Renaissance Childbirth and Postpartum Professionals seven corners Store 1954 SE Division St. Call to register 503-280-5177 January Jumpstart: 4 Weeks to Healthier Eating New Seasons Market Nutritionist Week 1 Tuesday, January 6 • 7-8pm Week 2 Tuesday, January 13 • 7-8pm Week 3 Tuesday, January 20 • 7-8pm Week 4 Tuesday, January 27 • 7-8pm Wednesday, January 7 • 7-8:30pm Secrets to Weight Loss Naturopathic Doctors from Portland Clinic of Holistic Health Wednesday, January 14 • 7-8:30pm Ideal Medical Care: The Benefits of Holistic Care Dr. Enrique Morayta, MD Wednesday, January 21 • 7-8:30pm Diet and Nutrition: A Chinese Medicine Perspective Dara Cantor, MAcOM, LAc Wednesday, January 28 • 7-8:30pm Understanding Eczema Dr. Erica Zelfand, ND MP SC Wednesday, February 4 • 7-8:30pm Achieving Optimal Weight by Ending Emotional Eating Dr. Brenda McCool, ND Wednesday, February 11 • 7-8:30pm Getting a Good Night’s Sleep, Naturally Dr. Rachel Sterry, ND Wednesday, February 18 • 7-8:30pm Facial Rejuvenation and Longevity with Chinese Medicine Rebecca Hurwood, LAc, MAcOM Wednesday, February 25 • 7-8:30pm Reflexology and Your Immune System Hania Cennerazzo, Certified Reflexologist Wednesday, March 4 • 7-8:30pm Resolving Digestive Problems Dr. Thomas Taylor, DC Wednesday, March 11 • 7-8:30pm Essential Oils for Health and Beauty Tim Blakley, Aromatherapist from Aura Cacia Wednesday, March 18 • 7-8:30pm But I’m Too Young for Menopause! Dr. Vanessa Lyon, ND, LM Tuesday, March 24 • 7-8:30pm Discover Nourishing Traditions New Seasons Market Nutritionist To register email [email protected] or call 503.280.5177 13 Williams Store 3445 N Williams Ave. Call to register 503-280-5177 Tuesday, January 13 • 7-8:30pm Guided Meditation 101 Lee Kendel BA, CHT Tuesday, January 27 • 7-8:30pm Getting a Good Night’s Sleep, Naturally WM Tuesday, February 24 • 7-8:30pm Secrets to Weight Loss Naturopathic Doctors from Portland Clinic of Holistic Health Dr. Rachel Sterry, ND Tuesday, March 10 • 7-8:30pm Promoting a Healthy Lymphatic System Tuesday, February 10 • 7-8:30pm Achieving Optimal Weight by Ending Emotional Eating Thursday, March 19 • 7-8:30pm Probiotic-rich Foods Store Tour Alice Fernandez, LMT, CLT Dr. Kelley Reis, ND New Seasons Market Nutritionist Thursday, February 19 • 7-8:30pm Shake The Salt Store Tour Tuesday, March 24 • 7-8:30pm P.I.L.O.T. Your Way through Stress New Seasons Market Nutritionist Stephana Johnson MISO SOUP Makes 8 servings A great way to eat more probiotics, miso soup is warm and mineral-rich. Often eaten for breakfast in Asia, try it anytime you want to boost your beneficial bacteria. INGREDIENTS 1 4-inch piece of kombu (dried seaweed) 1 qt water 1 bunch green onions, chopped 1/2 cup wakame (dried seaweed) 1 lb tofu, cubed (optional) 1/4 cup miso paste 1/2 cup warm water for miso Directions 1. 2. 3. 4. 5. 6. Rinse the kombu and leave to steep overnight in a quart of cold water. Remove kombu and heat up the seaweed broth to just short of boiling Stir in green onion, wakame, and tofu, if using. Simmer for 3-5 minutes, remove from heat. Dissolve miso paste in warm water then stir into soup mixture. Serve and enjoy. 14 Class & Tour descriptions on page 19 Probiotics Pro tips Balancing your gut flora for better health. Our digestive system is home to more than 500 different kinds of bacteria—some good and some bad. Probiotics are friendly, live bacteria and yeasts that boost our digestive and immune function. Wanna know more? Five Facts about Probiotics • First exposure to probiotics is from breast milk and mother’s skin. • There are 10 times more bacteria in the body than cells. • 60% to 80% of the immune system is in the gut —having the right bacteria may help prevent colds and flus. • Probiotics battle the blues—imbalanced gut flora can be associated with depression. • Studies suggest that certain bacteria keep some people lean and make others gain weight – even when eating the same diet. Five Ways to Eat Probiotics Use sauerkraut brine as a vinegar replacement in salad dressing. Add miso paste to marinades and sauces. Replace mayonnaise with plain yogurt in coleslaw and salad dressings. Make a tempeh reuben topped with live sauerkraut, on sourdough bread. Mix up a kombucha mocktail. We’re here to help: visit our Wellness departments to see our selection of probiotics, get advice about choosing the right therapeutic formula, or register for some of our in-store wellness classes and tours. Probiotic-rich Foods Store Tour New Seasons Market Nutritionists GP Grant Park Saturday, February 7 • 10-11:30am MP Mountain Park Tuesday, February 17 • 10-11:30am WM Williams Thursday, March 19 • 7-8:30pm OS Orenco Station Saturday, March 28 • 10-11:30am Probiotics: Supporting Microbiome Health Mika Davies, CBP CH Cedar Hills Thursday, March 19 • 7-8:30pm PR Progress Ridge Tuesday, March 24 • 7-8:30pm CC Concordia Tuesday, March 31 • 7-8:30pm Cultivating Your Gut Garden: How to Care for Your Microbiome Meghan Hintz, LMP FL Fisher’s Landing Saturday, March 21 • 10-11:30am HV Happy Valley Saturday, March 21 • 2-3:30pm 15 Sleep well. Stay well. The why, what and how of sleeping your way to better health. According to The National Institutes of Health, adults need a whopping 7.5 to 9 hours of sleep each night—but many of us aren’t even close. Lacking even an hour of sleep keeps us from feeling our best throughout the day. Getting 8 or more hours of sleep has some major health benefits including improved mood, stress reduction, increased efficiency, fewer sugar cravings and reduced risk of developing diabetes and heart disease. Wanna know more? We’re here to help: come chat with one of our Wellness experts about choosing the best natural sleep aid for you — or register for one of our in-store wellness classes. Getting a Good Night’s Sleep, Naturally Dr. Rachel Sterry, ND WM Williams Tuesday, January 27 • 7-8:30pm CC Concordia Tuesday, February 3 • 7-8:30pm SC Seven Corners Wednesday, February 11 • 7-8:30pm Natural Solutions to Sleep Problems Dr. Mindy Curry, ND Sleepy Time Snacks Feeling hungry before bedtime? Try a small portion of sleep-promoting foods: Tart cherry juice contains melatonin, the hormone that makes you sleepy. See Sleepytime Chia Pudding recipe on pg 10. Grass-fed beef and wild game are natural sources of tryptophan, a pre-cursor to melatonin. Pumpkin seeds, walnuts and almonds are rich sources of relaxing magnesium. Hard-boiled eggs contain protein and fats that help stabilize blood sugar throughout the night. A glass of whole organic milk (warm or cold) provides a helpful blend of tryptophan and minerals. See Warm Spiced Milk recipe on pg 6. NR Nyberg Rivers Wednesday, February 11 • 7-8:30pm Tips for Better Shut-eye HV Happy Valley Thursday, February 19 • 7-8:30pm Add lavender essential oil to a warm bath or diffuser in your bedroom. Use an eye mask to create a dark oasis in a room with light pollution. Avoid electronic screens an hour before bed. Instead, spend this time reading, writing or meditating to clear your mind before sleeping. 16 Class & Tour descriptions on page 19 ESSENTIAL OILS Lavender field in Ukraine photo by Tim Blakley From aromatherapy to therapeutic blends—discover what these pure botanical compounds have to offer. Wanna know more? We’re here to help: our Body Care Specialists are trained in essential oils— visit our Wellness Department for assistance in finding the right oil for you. Interested in learning more? Join us for a hands-on workshop. FL FISHER'S LANDING Tuesday, March 10 • 7-8:30pm SC Seven Corners Wednesday, March 11 • 7-8:30pm HV Happy Valley Thursday, March 12 • 7-8:30pm Essential Oils for Health and Beauty Tim Blakley, Aromatherapist from Aura Cacia Tim Blakley will cover essential oils from sourcing and sustainability to their health and beauty benefits and safe use. Learn the process of blending and formulating essential oils from one of the foremost aromatherapists and herbalists in the country —and try your hand at making your own products. Tim Blakley in a field of clary sage in Crimea UPLIFTING MIST In need of a quick boost? Spritz this mist in your environment to lift spirits-or use it as a body mist, and take the good feeling with you. INGREDIENTS 12 drops of Clary Sage essential oil 20 drops of Bergamot essential oil 3 drops of Ylang Ylang essential oil Directions Mix into 2 oz of water in a glass spritzer bottle. Shake well before using. To register email [email protected] or call 503.280.5177 17 FIGHT INFLAMMATION Could you benefit from an anti-inflammatory diet? If you're experiencing any of the following conditions or symptoms, it may be your ticket to relief: Arthritis Autoimmune Conditions Brain fog Chronic aches and pains Diabetes or pre-diabetes Digestive issues Heart disease Metabolic syndrome Seasonal allergies Sugar cravings Spice it Up to Tame it Down Herbs and spices contain compounds that help reduce inflammation. Here’s our top 5. Turmeric Ginger Rosemary Basil Cinnamon Wanna know more? Join our nutritionists for a 3-part Anti-Inflammatory Diet Series. CHM CEDAR HILLS MALL Part 1 Wednesday, January 14 • 7-8:30pm Part 2 Wednesday, January 21 • 7-8:30pm Part 3 Wednesday, January 28 • 7-8:30pm FL FISHER'S LANDING Part 1 Saturday, January 17 • 10-11:30am Part 2 Saturday, January 24 • 10-11:30am Part 3 Saturday, January 31 • 10-11:30am NR NYBERG RIVERs Part 1 Wednesday, March 11 • 7-8:30pm Part 2 Wednesday, March 18 • 7-8:30pm Part 3 Wednesday, March 25 • 7-8:30pm CC CONCORDIA Part 1 Thursday, March 12 • 7-8:30pm Part 2 Thursday, March 19 • 7-8:30pm Part 3 Thursday, March 26 • 7-8:30pm 18 Class & Tour descriptions on page 19 CLASS DESCRIPTIONS Listed alphabetically Achieving Optimal Weight by Ending Emotional Eating Conscious Eating Held at: CH HV OS SC WM Held at: NR PR Anti-Inflammatory Cooking Class: Dairy Substitutions Cultivating Your Gut Garden: How to Care for Your Microbiome Dr. Brenda McCool, ND Dr. Kelley Reis, ND For some, eating is a tool to relieve stress, boredom and discontentment—but it doesn’t have to be this way. Learn strategies and dietary tools that can help build a better relationship with food, support increased weight loss, and lead to a healthier more fulfilling life. New Seasons Market Nutritionists Learn how to replace dairy with coconut, avocado, nuts, seeds and more—all in the context of your anti-inflammatory diet. Held at: HVC Anti-Inflammatory Cooking Class: Nightshade Substitutions New Seasons Market Nutritionists Join us as we demonstrate how to use vegetables such as beets and squash in place of those from the Nightshade family—such as tomatoes and potatoes. Held at: HVC Anti-Inflammatory Diet: 3-Part Series New Seasons Market Nutritionists Uncontrolled inflammation is an underlying factor in a number of chronic disorders from arthritis to autoimmune conditions. This three-part series goes beyond the basics of navigating a dietary approach to addressing chronic inflammation. Held at: CHM CC FL NR But I’m Too Young for Menopause! Dr. Vanessa Lyon, ND, LM Feeling moody, stressed or fatigued? Have you started gaining weight despite your best efforts to eat right and exercise? Women can experience dramatic hormonal shifts for up to 10 years prior to menopause. Dr. Lyon will share her experience with hormone balancing strategies and will talk about simple, natural treatments and lifestyle changes you can make right now to get your hormones back on track. Dr. Bijana Kadakia, ND Americans gain an average of 5 pounds during the holiday season. Treats and parties will happen, but you don’t have to drag the extra weight with you into the New Year. Learn strategies for making conscious choices about how and what to eat to get you back on track after the holiday season. Recipes will be provided. Meghan Hintz, LMP Symptoms of digestive upset such as gas, bloating, GERD and constipation are increasingly common today. In this class, you’ll learn about the microbiome, how it gets out of balance, and what you can do to get back on track. We’ll discuss ways to promote digestive function and support gut healing, including fermented foods, medicinal herbs and more. Held at: FL HV Diet and Nutrition: A Chinese Medicine Perspective Dara Cantor, MAcOM, LAc Amidst the constant barrage of new and confusing dietary advice in the media, Chinese traditional medicine offers a grounded, time-tested perspective on nutrition. Learn about this ancient dietary philosophy, and how to incorporate some basic Chinese medicine principles into your eating habits. Held at: SC Discover Nourishing Traditions New Seasons Market Nutritionists Certain time-honored fare such as fermented vegetables, bone broth and wholesome fats have provided humans with sustenance for centuries. Learn how traditional food preparation and cooking methods enhance the digestibility and nutrient viability of many dietary staples. Held at: CHM SC Held at: NR PR SC To register email [email protected] or call 503.280.5177 19 Essential Oils for Health and Beauty Tim Blakley, Aromatherapist from Aura Cacia This hands-on class will cover essential oils, as well as carrier oils, from their sourcing and sustainability to their health and beauty benefits and safe use. We’ll discuss in detail the process of blending and formulating products and everyone will get to make a product or two to take home. Held at: FL HV SC Facial Rejuvenation and Longevity with Chinese Medicine Rebecca Hurwood, LAc, MAcOM Come learn what emperors in China have used for over 3,000 years to slow the hands of time. Gain insights into your energetic constitution, acupuncture and foods to promote antiaging and a youthful complexion. Learn basic energetic principles and a few simple techniques to increase vitality while reducing and preventing fine lines and wrinkles. Held at: CH NR PR SC Fat Facts Store Tour New Seasons Market Nutritionists Dietary fats are essential for health, but information about them is often confusing. We will provide tips on selection and storage as well as guidelines for choosing fats and oils appropriate for various cooking methods. Guided Meditation 101 Lee Kendel BA, CHT Guided meditation is the practice of relaxed concentration led by a guide, with the purpose of achieving a sense of mental and physical calmness. In this class, you will release tension from specific muscles in the body until they are comfortable and then visualize a series of mental images. Shortterm benefits include lower blood pressure, less anxiety and a greater sense of well-being. Held at: CC FL WM Healthy Aging Dr. Jeff Clark, ND Wrinkles, grey hair, decreased energy, muscle loss, weight gain, increased risk for chronic disease, and mental decline do not have to be inevitable parts of aging. When our bodies are maintained and functioning optimally we can have energy, an active lifestyle, a lean body weight, a youthful appearance—all while retaining our mental clarity. Dr. Clark— himself a “baby boomer”—will discuss some “dos” and “don’ts” in a naturopathic approach to healthy aging. Held at: NR OS PR Ideal Medical Care: The Benefits of Holistic Care Dr. Enrique Morayta, MD Ideal Medical Care is a new model that has gained momentum in the US and offers a Held at: MP solution to patients, physicians and the health system. Using Integrative Medicine, patients Getting a Good Night’s Sleep, Naturally are seen as a whole receiving benefits from Dr. Rachel Sterry, ND traditional and holistic medicine. Healthy sleep habits support overall wellbeing. Find natural ways to restore your sleep Held at: CH NR SC patterns, improve the quantity and quality of your sleep, and reap the greatest rewards from January Jump Start: 4 Weeks to Healthier Eating an uninterrupted night’s rest. New Seasons Market Nutritionists Held at: CC SC WM Adopting healthy eating is one of the most common New Year’s resolutions. Join our Gluten-free Store Tour nutritionist for a store tour focused on the New Seasons Market Nutritionists foundational concepts and tools you need to Eating gluten-free has never been so easy — and develop one new healthy habit each week. when you see the wide variety of gluten-free Held at: GP NR SC foods we have available, this comprehensive store tour is worth the walk! Come away with a great shopping list and many valuable resources to help you navigate a gluten-free world. Held at: CH FL GP HV NR PR 20 Jin Shin Jyutsu and Acupressure Self-Help Workshop Margaret Duryee, RN, LMP Jin Shin Jyutsu is an ancient healing art that harmonizes life energy in the body. In this workshop we will learn about the concept of energy moving through the body—how to tap into it, balance it, release its blockages, and harmonize it with the energy of the universe. Held at: FL Kick The Sugar New Seasons Market Nutritionists From agave nectar to xylitol, sugar can stealthily sneak into your diet behind a variety of aliases. Learn how to spot sugar on food labels, how sugar affects your body and tips for taming cravings. Held at: CHM FL HV NR Low-Sodium Cooking New Seasons Market Nutritionists From salt-free seasoning blends to fresh herbs and spices, learn how to cut down on sodium without sacrificing flavor. We’ll cover simple tips and recipes for creating meals that are so tasty, you’ll forget all about your saltshaker. Held at: HVC New Parent and Breastfeeding Support Group Renaissance Childbirth and Postpartum Professionals Meet other families with new babies to share your experiences, get some helpful advice and find the resources you need to nurture your newborn. Bring your questions about breastfeeding, bottles, carriers, nighttime parenting, back-to-work strategies and other early-parenting concerns. Held at: CC FL HV PR A New Year, a New Clean You! Katrina Johnson, Ayurvedic Health Practitioner In this class we will explore the what, why and how of cleanses, and discover tools for performing a simple and safe cleanse at home. Cleansing doesn’t have to be a struggle—it can be a life-changing event. Held at: CH NR OS PR Paleo 101 Store Tour New Seasons Market Nutritionists This modern version of an ancestral diet has successfully addressed many health conditions, including heart disease, obesity and diabetes. Learn the basics and the benefits of a paleo-inspired food plan. Methylation: What to Do If You Have Held at: GP MP OS PR MTHFR Genetic Variations Dr. Shannon Brown ND, LAc In this informative class, get the latest information on how variations in your DNA can impact your nutritional needs, potentially affecting your physical health, your mental and emotional state, and your ability to detox. Learn about methylation signs and symptoms, how and when (and if) to order genetic testing and ways to optimize your health if you have MTHFR variations. Held at: CC NR OS Natural Solutions to Sleep Problems Dr. Mindy Curry, ND A number of vital tasks are carried out during sleep that help maintain good health and enable people to function at their best. Learn the treatable reasons for sleep problems and why sleeping pills only mask the underlying cause. This presentation covers the three natural solutions: supplements, exercise and physical treatment. P.I.L.O.T. Your Way through Stress Stephana Johnson Learn to identify the factors in life that cause stress and devise a simple plan for you and your family to lead calmer, happier, connected lives. Held at: FL WM Probiotic-rich Foods Store Tour New Seasons Market Nutritionists Probiotics are essential to maintaining healthy gut flora. Join us for a tour that goes well beyond yogurt and supplements to show you a variety of probiotic-rich foods that can be incorporated into your daily diet. Held at: GP MP OS WM Held at: HV NR To register email [email protected] or call 503.280.5177 21 Probiotics: Supporting Microbiome Health Mika Davies, CBP Your microbiome is a combination of the bacteria, fungi and viruses that live on and in you – they may hold the key to your health. They are involved in helping to balance digestion, aid in vitamin production, and improve immune function. These are just a few of the health benefits from feeding your microbiome's diversity. Held at: CH CC PR Promoting a Healthy Lymphatic System Alice Fernandez, LMT, CLT The body’s lymphatic system plays a key part in maintaining healthy immune function, yet most of us have only a basic idea of how it works. Learn about the lymphatic system and its role in fighting infection, healing wounds and clearing the tissues of waste products and excess fluid, plus simple techniques to boost lymphatic function. You’ll go home with a new appreciation of your body’s self-healing powers, plus concrete tools to enhance them. Held at: WM Protein-rich Gluten-free Breakfast New Seasons Market Nutritionists Struggling to find the perfect breakfast sans gluten? Join our nutritionists for tips on protein-rich gluten-free options that will start your day right. Held at: CH Pulsed Magnetic Cellular Exercise for Chronic Pain Dr. Travis Elliot, ND Do you suffer from fibromyalgia, a sports or chronic injury or painful joints and muscles from illness? Pulsed Electromagnetic Field Cellular Exercise (PEMF) can heal root causes and reduce the need for medication. Come experience two different state-of-theart PEMF machines while an experienced physician answers questions about research and efficacy of this powerful treatment. Reflexology and Your Immune System Hania Cennerazzo, Certified Reflexologist A healthy immune system protects the body from external influences such as bacteria, viruses and pathogens. Unfortunately, stress negatively affects immune function and its ability to adequately protect the body. Reflexology is the practice of realigning the body’s energy fields and connecting to the fluid tides through subtle, “conversational” touch. This results in enhanced immune function through stress reduction and rejuvenation. Held at: FL SC Resolving Digestive Problems Dr. Thomas Taylor, DC Virtually all bodily functions are dependent upon digestion, a process that provides nutrient extraction from foods into the blood stream. Dr. Thomas Taylor will present a comprehensive review of digestive problems and ways to address them using the Energetic Nutritional Assessment Technique (ENAT)— an exciting new technique that allows the doctor to communicate with the body in order to identify the problem and resolve the underlying cause. Held at: CC FL SC Secrets to Weight Loss Naturopathic Doctors from Portland Clinic of Holistic Health Being overweight is one of the most common causes of chronic disease. Before you make a New Year’s resolution, learn the secrets to successful and lasting weight loss. Held at: SC WM Shake the Salt Store Tour New Seasons Market Nutritionists Whether it’s the doctor’s orders or personal preference, cutting down on salt doesn’t have to mean sacrificing flavor. Tour the store to find out which products battle blandness without adding sodium, and go home with recipe ideas that are sure to spice up to any meal. Held at: HV MP OS WM Held at: HV 22 To register email [email protected] or call 503.280.5177 Tuesday Tea for Seniors New Seasons Market Nutritionists Explore various health topics while sipping warm tea with a New Seasons Market nutritionist. We’ll provide simple recipes and healthy tips to keep you vital in your golden years. Plus, we’ll explore topics including diabetes, heart health and achieving sound sleep. Held at: HV Understanding Eczema Dr. Erica Zelfand, ND Many doctors manage eczema with steroid creams, but a steroid deficiency may not be the cause. Come learn how supporting the immune system, healing the gut, and fighting inflammation can prevent and treat atopic dermatitis. This promises to be an eyeopening and inspiring class! Held at: CH OS SC Wellness Wednesday New Seasons Market Nutritionists Stop by the promotions desk for a casual chat with a New Seasons Market Nutritionist about current health topics and strategies. Sample nutritious foods, take a mini store tour and ask us all about health, wellness and nutrition—we’re here to help! Held at: AL HT RH SW Your Core - a Stronger You for a More Productive Day Dr. Nate Baker DC, FMS This class will uncover the myths behind the body’s “core.” Learn about its role in exercise and how it functions at a fundamental level. Find out how to increase athletic performance and decrease injury risk. Tangy Dairy-free Ranch Dressing Makes 4 servings Don’t dump your sauerkraut brine! It’s full of probiotics and a great addition to dressings and marinades. Try this easy, nutrient-rich dressing for hearty salads or for dipping cut vegetables as a snack. Kids love it — and it’s a great way to get them to eat more veggies. INGREDIENTS 1/2 cup raw cashews 1 Tbl extra-virgin olive oil 2 Tbls sauerkraut brine from live sauerkraut 2-3 Tbls minced shallot 1-2 Tbls fresh herbs of choice such as parsley, chives, and dill 2 Tbls water 1 tsp maple syrup or raw honey optional to temper tartness Sea salt to taste if needed Directions In a blender, combine all ingredients and blend until smooth. If dressing is too thick, add water 1 teaspoon at a time and blend until desired consistency is reached. Held at: FL 23 Have a nutrition question? Email [email protected] newseasonsmarket.com
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