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