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Cooking with Health Educators: Portable Meals- Everything Goes in a Jar
with Andrea Fletcher, MS and Jean Gould, BS
Good things come in small packages, right? Learn how to make tasty, portable meals in a cinch. A healthy breakfast, lunch and dinner can be fast and simple. Create perfectly portion-sized meals for on the go!
Eat Like Your Life Depends On It: Nutrition and Cancer Prevention
with Karen D. Schilling MS, RD, CSO
There is a lot of buzz around nutrition and cancer prevention. Join us in sifting through the evidence to help you make changes that can last a lifetime. Learn more about the small dietary changes you can make that can reduce your cancer risk.
Learn to Love Meatless Mondays
with Janell Lewis, MS, CHES and Amy Harris, MS, RN, CNM
Go beyond beans and tofu to explore flavorful, easy and filling recipes. Trying to eat more healthfully? Struggling to find vegetarian recipes your family will like? Want to help the Earth? Going meatless once a week may reduce your risk of chronic disease and help reduce your carbon footprint. In this class, we will cook three meatless recipes: one family-friendly recipe, one vegan recipe and one quick and easy recipe with less than 5 ingredients.
Mamas on the Trail
with Amy Harris, MS, RN, CNM
Walking in pregnancy can boost your strength, fitness and help improve your mood. Get outside in nature, meet other pregnant moms, and discover some of Falmouth’s beautiful Land Trust properties. Led by a certified nurse midwife and a Falmouth Land Trust guide, we will help keep you on track for a fun and safe outdoor adventure. Walking poles for extra stability and arm strengthening are available. Jogging strollers and siblings are welcome. We will be walking a 1.8 mile loop over moderate terrain. For the safety of participants and your pets, please leave all dogs at home.
Mindful Walking in Nature
with Mary Bitterauf, BS, CHES, CHWC, Certified Mindfulness-Based Stress Reduction Teacher
Learn how to take a meditative walk in nature with mindfulness experts from MaineHealth’s Learning Resource Center. Explore the Blackstrap Hill Preserve’s trails while taking time to become more aware of your own body’s sensations and experiences in nature. Being mindful in nature allows us to reconnect to the present moment and can be the perfect antidote for all of life’s daily stressors.
We will be walking a 1.8 mile loop over moderate terrain. For the safety of participants and your pets, please leave all dogs at home.
Mindfulness Based Stress Reduction (MBSR) Booster Class
with Mary Louise Gould, M. Ed.
This class is designed to provide ongoing support for anyone who has participated in the Mindfulness-Based Stress Reduction (MBSR) program or practiced Mindfulness in other ways but wants to learn more or refresh their practice. Using Tara Brach’s book, “True Refuge”, each of the 5 weeks will provide discussion, tools and opportunities for deepening your meditation practice and reducing stress.
Please note: Participants are responsible for providing their own copy of the book.
Mindfulness Based Stress Reduction (MBSR) Morning Session
with Tim Blair
The 9-week Mindfulness Based Stress Reduction (MBSR) Program is designed to help you cope more effectively with both long and short term stressors. Developed by Jon Kabat-Zinn from the Center for Mindfulness at the University of Massachusetts Medical Center, MBSR has been scientifically proven to enhance pain management and reduce pain levels, improve focus, resilience and the capacity to recover more quickly from challenging life events. Taught by an approved teacher of MBSR, instruction involves mindful meditation practices, discussion, gentle stretching and yoga (appropriate for all fitness levels.)
For more information on the class and requirements, visit www.mainehealth.org/LRC.
Registration deadline: Apr. 9
Participation is required on:
- Monday, Apr. 9, 6:00-7:00 pm (Orientation)
- Saturday, Jun. 2, 9:00 am - 3:00 pm (Retreat)
Pump Up Your Pelvic Floor April 26
with Susan Ramsey, PT, MA and Amy Harris MS, RN, CNM
Did you know that regular pelvic floor muscle exercises can help:
- Improve bladder and bowel control
- Decrease pain during labor and childbirth
- Improve recovery from childbirth, gynecological and prostate surgery
- Increase sexual sensation and orgasmic potential and,
- Increase social confidence and quality of life
This class will teach participants how to correctly find, feel and move their pelvic floor muscles. We will learn specific exercises to strengthen and relax pelvic floor muscles, how to incorporate pelvic floor muscle exercise into daily life and when to seek further evaluation. This class is open to men and women of all ages and stages of life, including pregnancy.