St Mary's Maine Blog

Join HealthSteps for a refreshing water workout in the 8-lane pool for lap swimming or aquatic fitness.

HealthSteps, part of the Prevention and Wellness Services offered through St. Mary’s Health System, offers a wide variety of classes for adults. Among them are our Aquatic Fitness and Lap Swim, available with a core membership.

Aquatic Fitness
Join us for a super toning, calorie-burning, fun workout! While swimming skills are not needed, a comfort level in both deep and shallow water is important.

Mondays, Wednesdays, Fridays, 6:30 am – 7:15 am
Tuesdays, Thursdays, 11:00 am – 11:45 am

Lap Swim
Swim at your own pace and enjoy this individualized form of exercise in the 25-meter, 8-lane pool supervised by a certified lifeguard.

Mondays, Wednesdays, Fridays, 6:05 am – 7:30 am
Tuesdays, Thursdays, 6:05 am – 7:00 am and 11:00 am – 12:00 pm

Swim classes are held in the beautiful Bates College Merrill Gymnasium. Classes begin September 7 and run through December 17. The cost of a core membership, which includes a variety of classes, is $112.00.

All instructors are certified and ready to take you through a safe and productive workout no matter what your fitness level. For more information or to register, call HealthSteps at 777-8898 or visit them on the web.

Learn postures and breathing techniques to invite deep relaxation, conquer fatigue, stretch, strengthen, and prepare your changing body for childbirth. Pictured, Krissy Ruttenberg practices a yoga pose at St. Mary's.

FOR IMMEDIATE RELEASE

HealthSteps is an award-winning health education and prevention program for adults that focuses on the whole person – body, mind, and spirit.

HealthSteps offers a wide range of classes with the core membership fee as well as a variety of specialty classes including Prenatal Yoga. This class is a program geared for women in the second and third trimesters of pregnancy. Heidi L. Hayes-Audet, R.Y.T., will gently guide expectant mothers through this 4-week class where they will learn postures and breathing techniques to invite deep relaxation, conquer fatigue, stretch, strengthen, and prepare their changing bodies for childbirth. Students will also have an introduction to a guided meditation practice. Preregistration is required. No prior yoga experience is necessary.

The benefits of yoga during pregnancy are numerous. Proper breathing and yoga postures can help normalize blood pressure, reduce stress, relieve discomfort in the spine, strengthen pelvic muscles, expand the pelvic cavity, and strengthen the entire reproductive system. In addition, prenatal yoga can help guard against excessive weight gain, increase hemoglobin count, normalize thyroid functioning, stimulate the pituitary gland to release prolactin–essential for lactation control, and may enrich breast milk.

Yoga students need to bring a pillow, blanket, yoga strap, and water bottle. Wear loose, comfortable clothing and avoid eating a heavy meal one hour before class.

Day: Wednesdays, September 15 – October 6, 2010
Time: 5:00 pm – 6:00 pm
Where: Lepage Large Conference Room, 99 Campus Avenue, Lewiston
Cost: $40

HealthSteps is part of the Prevention & Wellness Services offered through St. Mary’s Health System.

Call today and start your way to a new healthy lifestyle in which you will feel better, have more energy, meet great people, and enjoy exercise even more! For more information or to register, call HealthSteps at 777-8898 or visit them on the web at: www.stmarysmaine.com

I was reading about a Japanese philosophy called Kaizen recently. The article referred to Kaizen in regards to business but I couldn’t help but think how a similar approach could successfully be applied to one’s wellness. The basis behind Kaizen is gradual continuous change for the better, which is something I’m always striving for in my family’s health including our diet.   

Below is a practical example of how I’ve applied this philosophy with a delicious seasonal recipe. I’ve altered the recipe over time, little by little, to improve the nutritional value while maintaining the flavor and texture. I’ve also provided a few explanations for my ingredient choices. My goal in cooking and baking is always to use the most nutrient-dense ingredients without compromising the taste.   

I also strive to use fresh, local ingredients especially those from my own garden. If you don’t already have rhubarb growing consider planting this easy-to-care for perennial early next spring. I have mine growing in a raised bed in a mix of loam and compost. I mulch it in the fall with coffee grinds and pine needles and it’s growing like a weed. My neighbor has had his rhubarb growing for years in rather poor soil and his is just as plentiful leading me to believe rhubarb is a relatively undemanding hardy perennial. I hope you enjoy these rhubarb and applesauce muffins as much as my family does!   

Rhubarb-Applesauce Muffins 

2-eggs or 1/3 c. egg whites
1 1/3 c. brown sugar
1 ¼ c. applesauce
½ c. canola oil
2 tsp. cinnamon
½ tsp. salt
1 ½ c. whole-wheat flour
1 ½ c. white whole-wheat flour
2 tsp. baking powder
½ tsp. baking soda
2 ½ c. rhubarb stalks cut into 1/8″ pieces
Optional: Brown sugar and cinnamon for topping   

Directions:
Preheat oven to 400F.
Beat eggs. Add brown sugar, applesauce, canola oil, cinnamon, and salt. Stir well.
Add flour, baking powder, and baking soda being careful not to over-mix.
Fold in rhubarb.
Spray muffin tin with canola oil.
Distribute batter evenly.
Sprinkle with extra brown sugar and cinnamon, if desired.
Bake 15-minutes or until muffins spring back when touched.  

Rhubarb is a good source of vitamins C and K, as well as calcium, potassium, manganese and fiber.          Did you know that canola oil is 93% healthy monounsaturated & polyunsaturated fats and that it contains the least amount of saturated fat of any common edible oil? (Omega-3 and omega-6 fatty acids that you hear so much about are both polyunsaturated fats.)        Why are whole grains healthier? Whole grains provide all three parts of the grain –the germ, bran, and endosperm, while traditional flours generally provide just the white endosperm. When grains are processed and refined to remove the germ and bran, the grains become less nutritious losing protein, fiber, vitamins, minerals, and antioxidants.

What’s the scoop on white whole-wheat flour? Like whole-wheat flour, white whole-wheat flour is made with the whole grain. The difference is regular whole wheat flour is made with red wheat which has a slightly bitter taste and a darker color, while, white whole wheat flour is made with an albino variety which is lighter in color and has a sweeter, milder flavor.     Did you know that while refined sugar and corn syrup have minimal antioxidant activity (<0.01 mmol FRAP/100 g), brown sugar and honey have an intermediate level, raw cane sugar has a higher FRAP, and dark and blackstrap molasses have the highest antioxidant activity at 4.6 to 4.9 mmol FRAP/100g? By comparison a serving of berries or nuts contains about 2.6 mmol, so if you choose to make something that calls for sugar, why not substitute with another sweetener that has a higher FRAP value?

Eggs or egg whites?While one egg yolk generally has about 210mg of cholesterol and the American Heart Association recommends an upper limit of 300mg per day, eggs are still a good choice for pregnant women as well as healthy adults. Eggs are rich in choline, which is an essential nutrient for the normal functioning of all cells. According to the American Dietetic Association, choline is especially important for proper liver, brain and nerve function, memory, and transporting nutrients throughout the body.    One large egg contains approximately 150mg of choline. The Adequate Intake (AI) levels for choline are:                                                                                          Women 425 mg                                                                                     Pregnant women 450 mg                                                                                     Breastfeeding women 550 mg                                                                                     Men 550 mg      The choline in eggs is found in the yolk along with 40% of an eggs protein as well as two important nutrients for eye health, lutein and zeaxanthin. So when we eat only the egg whites, we’re missing out on some other important nutrients that eggs have to offer.      However, if you’re worried about cholesterol, you can also be sure you’re obtaining enough choline through other sources such as:      1/6 medium head iceberg lettuce 6.0 mg 1-oz peanuts 15.8 mg 2-Tbsp wheat germ 21.3 mg 1/6 medium head cauliflower 38.7 mg      For our prenatal yoga participants, it’s important to note that eggs also contain folate, iron, and high quality protein, which are three other key nutrients for pregnant women. Research suggests that choline plays an important role in an infant’s development from not only preventing birth defects but also in brain development. Are you getting enough choline?      Jennifer Smith holds a bachelor’s degree in Sports Medicine with a concentration in nutrition and a minor in education, a master’s degree in exercise science and health promotion and is a nationally certified personal trainer, group exercise instructor, and speed coach.

Specialty Classes

Line Dancing

Learn how to do fun and easy line dances. No partner needed and no previous dance experience required.

Tuesdays, 6:00 pm – 7:00 pm
June 1 – June 29       
Location: Lepage Large Conference Room, 99 Campus Avenue, Lewiston
Cost: $35

Gentle Exercise

This class is designed for those with arthritis, recovering from cancer, or any individual who desires a mild form of exercise. It helps improve range of motion, strength, posture, balance, and coordination.

Tuesdays and Thursdays, 9:00 am – 9:45 am
June 8 – July 8
Location: Resident Dining Room, St. Mary’s d’Youville Pavilion, 102 Campus Avenue, Lewiston
Cost:  $22 or FREE with HealthSteps Core Membership

Senior Fitness

This one-hour class provides participants with a safe and effective workout that includes a warm-up, cardiovascular component, resistance training to build strength, balance, and flexibility exercises.

Mondays, Wednesdays, Fridays
9:15 am – 10:15 am or 10:30 am – 11:30 am
Instructor: Johanne Healey
June 7 – July 9
Location: Resident Dining Room, St. Mary’s d’Youville Pavilion, 102 Campus Avenue, Lewiston
Cost:  $30

Core Classes

Aquatic Fitness

Join us for a super toning, calorie-burning, fun workout!  While swimming skills are not needed, a comfort level in both deep and shallow water is important.

Mondays, Wednesdays, Fridays, 6:30 am – 7:15 am

Core and Stretch

Enjoy a great abdominal and lower back workout to help increase flexibility and strength. 

Tuesdays, Thursdays, 8:00 am – 8:30 am

 Lap Swim

Swim at your own pace and enjoy this individualized form of exercise in the 25-meter, 8-lane pool supervised by a certified lifeguard.

Mondays, Wednesdays, Fridays, 6:05 am – 7:30 am

 Mix It Up

Sample a variety of classes including walk-jog, circuit challenge, and more!

Mondays, Wednesdays, Fridays, 6:00 am – 7:00 am

 TNT (Tone-N-Tighten)

This weighted workout focuses on strengthening the major muscle groups of the upper and lower body using resistance tubes, bands, and weights. It’s also a great way to increase your metabolism!

Mondays, Wednesdays, Fridays, 7:00 am – 8:00 am

 Yogalates on the Ball

Join us for a fusion of yoga and Pilates on an exercise ball to increase flexibility, improve coordination, and develop strength.

Tuesdays, Thursdays, 7:15 am – 8:00 am

 Core classes are held at St. Mary’s, 99 Campus Avenue, Lepage Large Conference Room and run from June 1 – July 6 with the exception of lap swim and aquatic fitness.  Those classes are held in the beautiful Bates College Merrill Gymnasium and run from June 2 – June 18.  The cost of a core membership, which includes unlimited access to all core classes, is $32.00.

 For more information or to register, call HealthSteps at 777-8898 or visit them on the web. Registration is required for all programs.

Strengthen your major muscles groups and increase your metabolism using resistance tubes and bands in this Tone-N-Tighten class.

FOR IMMEDIATE RELEASE

HealthSteps is part of the Prevention & Wellness Services offered through St. Mary’s Health System. HealthSteps is an award-winning health education and prevention program for adults. At HealthSteps you will get a program that meets the needs of the whole person – body, mind, and spirit.

HealthSteps has a wide range of classes with the core membership fee including:

Join us for a super toning, calorie-burning, fun workout! While swimming skills are not needed, a comfort level in both deep and shallow water is important.

Enjoy a great abdominal and lower back workout to help increase flexibility and strength.

Swim at your own pace and enjoy this individualized form of exercise in the 25-meter, 8-lane pool supervised by a certified lifeguard.

Sample a variety of classes including walk-jog, circuit challenge, and more!

This weighted workout focuses on strengthening the major muscle groups of the upper and lower body using resistance tubes, bands, and weights. It’s also a great way to increase your metabolism!

Join us for a fusion of yoga and Pilates on an exercise ball to increase flexibility, improve coordination, and develop strength.

Core classes are held at St. Mary’s, 99 Campus Avenue, Lepage Large Conference Room and run from June 1 – July 6 with the exception of lap swim and aquatic fitness. Those classes are held in the beautiful Bates College Merrill Gymnasium and run from June 2 – June 18. The cost of a core membership, which includes unlimited access to all of the above classes, is $32.00.

HealthSteps core classes take place in the morning, so you can exercise before you start your day. All instructors are certified and ready to take you through a safe and productive workout no matter what your fitness level. Call today and start your way to a new healthy lifestyle where you will feel better, have more energy, meet great people, and enjoy exercise even more! For more information or to register, call HealthSteps at 777-8898 or visit them on the web at: www.stmarysmaine.com.