Posts Tagged ‘Prevention and Wellness’

Lose with Me!

Wednesday, September 4th, 2013

Want to lose some weight? Don’t go it alone, let HealthSteps, an award winning health education and exercise program, help you. Join them for Lose with Me! a 12-week session focused on helping you obtain and maintain a healthy lifestyle.

Classes are taught by Jennifer Smith and include goal setting to get you started, exercise planning to get you moving, nutrition education to ensure you eat well, food journaling to keep you on track, and peer support to keep you motivated! If you’re looking to lose weight as a part of building a healthier lifestyle for you and/or your family then, Lose with Me! is the program for you!

Class Time: Wednesdays, 12:00 pm – 12:30 pm
September 18 – December 4
Location: Saint Hyacinthe, Conference Room, 96 Campus Ave., Lewiston
Cost: $99
Registration required 777-8898 or www.stmarysmaine.com

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

The class is lead by Jennifer Smith. Jennifer holds a master’s degree in exercise science and health promotion, a bachelor’s degree in Sports Medicine with a concentration in nutrition and a minor in education, and is a nationally certified personal trainer, group exercise instructor, speed coach, and tobacco cessation helper. Jennifer will help you review your eating behaviors and will instruct you as to how your eating habits affect your metabolism. She will teach you the skills you need including reading food labels, meal planning, portion control, and more to keep you eating healthy beyond the 12-week program. She’ll also help you to identify your barriers to exercise, to brainstorm strategies to overcome such obstacles, and to set goals beyond the 12-week program.

St. Mary’s Offers Health Screenings for Heart Month

Friday, January 25th, 2013

Cardiovascular disease is any disease that affects the heart or blood vessels, such as a heart attack or stroke. Are you at risk? Knowing and managing your risk factors is a vital action to prevent a cardiac event.

Risk factors that can be changed and/or managed are physical inactivity, overweight/obesity, tobacco use, high cholesterol, high blood pressure and diabetes.

Since February is Heart Disease Awareness Month for Women we’d like to remind you that:
- Heart disease is the number 1 killer of women
- Heart disease causes 1 in 3 women’s deaths each year, killing approximately 1 woman each minute
- An estimated 43 MILLION women in the U.S are affected by heart disease.
- 90 percent of women have 1 or more risk factors for developing heart disease

Prevention is key! You can know your numbers by scheduling a Take Charge! Health Screening for the month of February. Take Charge! is a quick and easy screening that includes: A written health risk assessment (HRA), height, weight, blood pressure, BMI, total cholesterol testing, HDL, LDL, triglycerides, and blood glucose (blood sugar). As part of the program, you will receive a personalized review of your results and health risks that will be explained to you by an exercise physiologist followed by health education.

Please call Prevention & Wellness at 777-8898 to schedule your screening. These screenings are open to everyone and cost $35.

St. Mary’s is also encouraging everyone to Wear Red on Friday, February 1, 2013 to raise awareness of heart disease.

HealthSteps Winter 2013 Sprecialty Classes

Friday, January 4th, 2013

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:

Gentle Exercise
This class is designed for those with arthritis, recovering from cancer or any other individual who desires to improve range of motion, strength, posture, balance, and coordination.
Tuesdays, Thursdays, 9:15-10:00am
Jan 28 – Feb 28
Location: d’YP Resident Dining Room, 102 Campus Ave, 2nd Floor
Cost: $24

Lose with Me!
A 12-week weight loss session focused on helping you make healthier lifestyle choices. Classes include goal setting, exercise recommendations, nutrition education, and peer support.
Wednesdays, 12-12:30pm Instructors: Jamie Pepin, MS RD
& Jennifer Smith, MS
Session 1: January 9 – March 27
Location:
WorkMed Conference Rm Auburn Medical Bldg,
15 Gracelawn Road
Cost: $99

Lose with Me! Part 2
A 6-week follow-up to Lose with Me! focused on helping you make healthier lifestyle choices including receiving additional guidance, maintaining accountability, and receiving peer support. Classes are held every other week.
Tuesdays, 12-12:30pm
Leader: Jennifer Smith, MS
January 15 – March 26
Location: WorkMed Conference Rm Auburn Medical Bldg, 15 Gracelawn Road
Cost: $29

Qigong & T’ai Chi
This class combines a short form of T’ai Chi based on the Sun Style family, which is excellent for health, balance, circulation, and over all well-being.

In this class, you will also visualize and activate Qi, our life force, as over the years we tend to deplete our Qi, which causes us to feel tired, anxious, worried and somewhat sluggish.
Tuesdays, 5:30-6:30pm
Instructor: Jason Grundstrum-Whitney
January 15 – February 12
Location: Chase Hall, Bates College, Campus Ave
Cost: $40

Racquetball
Specific time slots are available for registration Mon-Fri on the hour for an hour 6am-noon.
Cost: With Core HealthSteps Membership, $20 for the entire winter/spring session

Without Core Membership:
1-hour, 1x/week = $95
or 1-hour, 2x/week = $152

Senior Fitness
This one-hour class is a safe, fun, and effective workout! Included are a warm-up, cardiovascular component, resistance training, balance, and flexibility exercises.
Mondays, Wednesdays, Fridays,
9:15-10:15am or 10:30-11:30am
Jan 21 – Feb 22
Location: d’YP Resident Dining Room, 102 Campus Ave, 2nd Floor
Cost: $32

Tennis
Specific time slots available for registration Mon-Fri 6am-10am.
Cost: With Core Membership, $20 for the entire winter/spring session

Without Core Membership, $144

Tobacco Cessation Counseling
Single Session: $45
This is a great option for a self-motivated person who simply needs the resources to stop smoking.
Multi-Session (3): $125
With a smoking cessation coach, set a quit date and work through the quitting process. Many find the additional support to be a great advantage to their stopping the use of tobacco.

Yoga for Flow Series
Mixed-level flow class that is open to new and experienced students. This class is an excellent way to have fun while improving your overall health, well-being, strength, flexibility, and posture. You will learn a range of exercises and yoga poses that will help to relieve muscle tension, stress, and aches and pains. Look and feel your best!
Mondays, 5:30-6:30pm
Jan 7 – Feb 11
Location: Lepage Large Conference Room, 99 Campus Avenue, Lewiston*
Cost: $75
*Room Changes: 1/28 – Bank of America Room, Women’s Health Pavilion

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. Registration for all programs is required.

Eat a Rainbow of Fruits and Vegetables for Better Health

Tuesday, October 9th, 2012

Scientists are frequently reporting new health benefits associated with consuming fruits and vegetables. Eating more fruits and vegetables is an important goal. Nutrition research shows that colorful vegetables and fruits contain essential vitamins, minerals, fiber, and phytochemicals that your body needs to promote health and help you feel great. Accordingly, eating a variety of different colors of fruits and vegetables every day is a great way of meeting this goal. Colors you should be sure to include in your diet daily are:

Blue/purple

Blues and purples not only add beautiful shades of tranquility and richness to your plate, they add health enhancing flavonoids, phytochemicals, and antioxidants, such as anthocyanins, vitamin C, folic acid, and polyphenols. These nutrients help your body defend against cancer, reduce the risk of age-related memory loss, help control high blood pressure, and reduce the risk of diabetes complications and heart attacks.

Green

Not only do green vegetables look great and taste wonderful, they are also rich in the phytochemicals (like lutein, zeaxanthin, and indoles) and essential vitamins (folate), minerals, and fiber that keep you healthy. These nutrients protect your eyes, and may reduce the risk of cancerous tumors.

White

White fruits and vegetables vary from sweet to strong. Vegetables from the onion family, which include garlic, chives, scallions, leeks, and any variety of onion contain the phytonutrient allicin. Research is being conducted on allicin to learn how it may help lower cholesterol and blood pressure and increase the body’s ability to fight infections and cancer. Indoles, sulfaforaphanes, and phytonutrients in cruciferous vegetables like cauliflower may also inhibit cancer growth.

Yellow/Orange

The colors of the blazing sun are a must have in your daily diet. Yellow and orange vegetables and fruits contain beta-carotene (which turns into vitamin A), vitamin C, vitamin E, folate (a B vitamin), and bioflavonoids. Research shows that these nutrients reduce the risk for cancer and heart attacks, boost immunity, help maintain good vision, and strong bones/teeth/skin.

Red

When you add deep reds or bright pinks to your daily diet, you are also adding powerful antioxidants called lycopene and anthocyanins. Diets rich in these nutrients are being studied for their ability to fight heart disease, diabetes, high blood pressure, Alzheimer’s disease, as well as skin, breast and prostate cancers.

How are you doing? Can you think of ways you could add some color to your plate?

Healthy Fats

Monday, August 27th, 2012

Recently my sister, who is an accountant, and I were discussing a statistic she had read from the International Food Information  Council Foundation that in 2012 of 1,000 Americans surveyed, 52% thought it was easier to do their own taxes than it is to figure out how to eat healthy. With all the varying messages the media conveys, it’s no wonder the public is confused. Luckily, although there have been thousands of studies, the results can be summed up into a few guiding principles: Eat the better fats, carbs, and proteins.

So what are the “better” macronutrients? The better fats are the unsaturated ones, polyunsaturated and monounsaturated rather than saturated or trans fats. Thebetter carbs are whole grains, beans, vegetables, and fruits rather than refined carbs such as sugar, white bread, white rice, and white flour products. The better proteins are the leaner choices such as fish, shellfish, poultry, beans and legumes, nuts and seeds, eggs (unless you have a cholesterol problem), wild game, whole soy foods, and low-fat dairy products rather than red meats (beef, pork, lamb), whole dairy products, and processed meats (bacon, hot dogs, and deli meats).

First and foremost, eating the better fats is of chief importance. For years, we were told eat low fat. Now, we know we should be eating the right fats –not trying to cut them out all together. Nonetheless, it is important to note, all foods contain a mixture of various nutrients including fats, which is why you may have noted beans are listed as both a good carb and a good protein and whole dairy products are listed as both a protein and fat that should be limited. For example, with fats in particular, olive oil is 72% monounsaturated, 8% polyunsaturated, and 13% saturated fat. Not eating this oil because it contains some “bad” or saturated fat would be a mistake. Thus, choosing which fats to eat could be summed up simply by stating, limit saturated fat, avoid trans fats, and aim to consume mainly unsaturated fats (monounsaturated and polyunsaturated). The “–un” being the key.

So where can we find the good fats and what makes them a better choice? Unsaturated fats improve blood cholesterol levels,  decrease inflammation, and play a whole host of other beneficial roles in our bodies. Monounsaturated fats can be found in foods such as olive oil, canola oil, avocados, nuts, and seeds. Polyunsaturated fats, one of which is the now famous, omega-3’s, can be found in foods such as fatty fish (salmon, tuna, mackerel, sardines) walnuts, omega-3 fortified eggs, flax seeds, canola oil, wheat germ, and whole soy foods. While there are no definitive healthy fat consumption guidelines, the AHA has stated 8-10% of total calorie intake should be obtained from polyunsaturated fats. However, in reality, no one eats using percentages, so my rule of thumb is to replace as many saturated and trans fats in my diet with unsaturated fats. For example, when I’m baking I always use canola oil in place of shortening or butter. I opt for poultry over red meats most of the time, and I choose low fat or fat free options rather than whole when it comes to dairy products.

In terms of trans and saturated fats, saturated fat is like driving one’s car a few miles over the speed limit (let’s face it, most of us probably do this daily) while trans fats are akin to purposely driving one’s vehicle into a building. (Yes, in my book, trans fats are that bad!) Luckily, since the trans fat labels law passed in 1999, much of the trans fats have been removed from our food supply. I once heard a medical doctor refer to trans fats as the food equivalent of tobacco and I’d have to agree, as they provoke a quadruple blow on our arteries increasing bad cholesterol and triglycerides, decreasing good cholesterol, and inciting inflammation. This chemically altered fat can still be found in shortening, stick margarines, and some processed foods such as crackers, cookies, and fried foods. You can determine if a product has trans fats by looking for partially hydrogenated in the ingredients list. Even if the product states 0g of trans fats, labeling laws still permit the item to contain a small amount of trans fats. Therefore, I always scan the ingredients list and if I see hydrogenated, I put the item back –no exceptions.

Saturated fats, on the other hand, should be limited, not eliminated. Saturated fats can be found mainly in our four-legged friends: cows, pigs, lambs and food that are derived from these –think full fat dairy products such as whole milk, cheese, and ice cream. Note: our two-legged friends such as turkeys and chickens or water friends such as fish, shrimp, scallops, oysters, clams, and lobsters don’t have as much saturated fat and are for this reason are better choices. Accordingly, red meats should be limited to twice a week or less and when chosen, leaner cuts should be selected. We’ll save the topic of protein for another day though.

The featured recipe is one of my family’s favorites that I call my “Omega-3 Bread”(see below). If you have any “healthified” recipes you’d like to share for future e-newsletters, please email me at jennifersmith@stmarysmaine.com. We’ll chat next time about carbohydrates and protein. Until then, try replacing as many saturated and trans fats as possible with unsaturated fats. Your heart and blood vessels will thank you! 

Jennifer Smith holds a master’s degree in exercise science and health promotion, a bachelor’s degree in Sports Medicine with a concentration in nutrition and a minor in education, and is a nationally certified personal trainer, group exercise instructor, speed coach, and tobacco cessation helper.

Omega-3 Bread

Ingredients:
3/4 cup flaxseed meal
2 mashed ripe bananas
1/2 cup sugar
1/4 cup canola oil
2 large omega-3 fortified eggs
1 1/2 cups whole white wheat flour
1 cup chopped walnuts
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
½ – 1 cup chopped pitted dates
Cooking spray

Directions :

• Preheat oven to 325°.
• Beat the banana, sugar, oil, and eggs at medium speed of a mixer until well blended.
Add flaxseed meal, walnuts, and dates mixing well.
Add baking powder, baking soda, flour, and salt, mixing just until blended.
Pour batter into two round Pyrex dishes coated with cooking spray.
Bake bread at 325° for 55 minutes or until a wooden pick inserted in center comes out clean.

HealthSteps at St. Mary’s Regional Medical Center Announces its Summer Core Classes

Thursday, May 24th, 2012

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:

Multipurpose Room

Cardio Mix
This is a great class for people who get bored with exercise! Try everything from step to circuits for a fun calorie burning class.
Mondays, Wednesdays, 7:45-8:15am

Core Strength
Enjoy a great abdominal and lower back workout to help increase core strength and stability.
Tuesdays, Thursdays, 8:00-8:30am

Time to Stretch
Enjoy a full body stretch for relaxation, peace of mind, and an increase in flexibility.
Mondays, Wednesdays, Fridays, 8:15-8:30am

TNT (Tone-N-Tighten)
This weighted workout focuses on total body strengthening. It’s also a great way to increase your metabolism!
Mondays, Wednesdays, 7:00-7:45am
Mondays, Wednesdays, Fridays, 12:10-12:45pm

NEW! X-Train Interval
Alternate between bouts of high and low intensity exercises for a calorie blasting class. (Please note: low impact options will be provided for all exercises.)
Fridays, 7:15-8:15am

Yogalates on the Ball
Join us for a fusion of yoga and Pilates on an exercise ball to improve coordination and increase flexibility and strength.
Tuesdays, Thursdays, 7:15-8:00am

On the Track

Open Track
Enjoy the indoor track at your own pace. Includes an optional group warm-up, strengthening, cool-down, and stretching.
Monday, Wednesday, Friday, 6:05-6:55am

In the Pool

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, 6:05-7:30am

Aquatic Fitness
Join us for a great workout that’s easy on your joints using the water as resistance! While swimming skills are not needed, a comfort level in both deep and shallow water is important.
Mondays, Wednesdays, Fridays, 6:30-7:15am

Core classes are held in the beautiful Bates College Merrill Gymnasium and at St. Mary’s Regional Medical Center. Classes run from May 29 – August 31. The cost of a core membership, which includes unlimited access to all of the above classes, is $112.00.

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 .

Free Community Health Screenings From St. Mary’s Take Charge!

Tuesday, May 1st, 2012

FOR IMMEDIATE RELEASE

4/30/12 

Are you worried you may be at risk for heart disease? Cardiovascular disease (CVD or CAD) is any disease that affects the heart or blood vessels, such as a heart attack or stroke. Managing your risk factors is a vital action you can take to help reduce your risk of having a heart attack or stroke. Risk factors that can be changed and/or managed are physical inactivity, overweight/obesity, tobacco use, high cholesterol, high blood pressure and diabetes.

Take Charge! is a quick and easy screening that includes testing your total cholesterol and HDL “good cholesterol” along with a written health risk assessment, height, weight, and blood pressure measurement. As part of the program, you will receive a personalized review of your results and health risks that will be explained to you by an exercise physiologist followed by health education.

St. Mary’s Prevention and Wellness department will be holding free Take Charge! screenings on May 14, 17, and 23. Appointments are limited so schedule your appointment by calling 777-8898 today!

Join HealthSteps at St. Mary’s for Lose with Me!

Thursday, January 5th, 2012

FOR IMMEDIATE RELEASE
1/04/12

L to R - Lose with Me! instructors Jennifer Smith, MS and Jamie Pepin MS, RD, LD.

Want to lose some weight? Don’t go it alone, let HealthSteps, an award winning health education and exercise program, help you. Join them for Lose with Me! a 12-week session focused on helping you obtain and maintain a healthy lifestyle. Classes are taught by registered and licensed dietitian Jamie Thompson and exercise physiologist, Jennifer Smith.

The classes include goal setting to get you started, exercise planning to get you moving, nutrition education to ensure you eat well, food and movement journaling to keep you on track, and peer support to keep you motivated! If you’re looking to lose weight as a part of building a healthier lifestyle for you and/or your family then, Lose with Me! is the program for you!

Class Time: Wednesdays, 12:00 pm – 12:30 pm
January 11– March 28
Location: WorkMed Conference room, Auburn Medical Building, 15 Gracelawn Road, Auburn
Cost: $99

Registration Required 777-8898 or https://www.stmarysmaine.com/payments/healthsteps/details.php

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.

 

Jennifer Smith, MS, an exercise physiologist and nationally certified personal trainer, group exercise instructor, and speed coach will provide recommendations to get you on your feet and moving, using safe and effective exercise routines specifically designed for your body. She’ll help you identify your barriers to exercise and brainstorm strategies to overcome such obstacles. She’ll also work with you to set goals beyond the 12-week program.

Jamie Thompson, MS, RD, LD, a registered dietitian will help you review your eating behavior and instruct you as to how your eating habits affect your metabolism. She’ll teach you the skills you need including reading food labels, meal planning, portion control, and more to keep you eating healthy beyond the 12-week program.

HealthSteps at St. Mary’s Regional Medical Center Announces its Fall Core Classes

Monday, August 29th, 2011

Pictured Don Rossignol, instructor Jennifer Smith, Normand Demers, Gert Chasse, and Gary Bain participate in HealthSteps' Walk-Jog class conveniently located at the beautiful indoor track at Bates College.

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:

Multipurpose Room

Cardio Mix
This is a great class for people who get bored with exercise! Try everything from step and kickboxing to dance and hi-lo for a fun-filled, calorie-burning class.
Mondays, Wednesdays, 7:45-8:15am

Core & Stretch
Enjoy a great abdominal and lower back workout to help increase flexibility and strength.
Tuesdays, Thursdays, 8:00-8:30am

Step & Tone Interval
This class combines the best of both worlds, alternating between low-impact step aerobics and total body strengthening exercises for an all around workout.
Fridays, 7:15-8:15am

Time to Stretch
This class will take you through a full body stretch for relaxation, peace of mind, and an increase in flexibility.
Mondays, Wednesdays, Fridays 8:15-8:30am

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, 7:00-7:45am

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, 7:15-8:00am

On the Track
Walk Jog
Enjoy the indoor track at your own pace. Includes a group warm-up, strengthening, cool-down, and stretching.
Monday, Wednesday, Friday, 6:05-6:55am*
Beginning November 8, 2011, WalkJog will be held Monday through Friday.

In the Pool

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, 6:30-7:15am
Tuesdays, Thursdays, 11:00-11:45am

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, 6:05-7:30am*
Tuesdays, Thursdays, 6:05-7:00am** & 11:00am-12:00pm
*6:30-7:30am Beginning October 31, 2011
**T/TH 6:05am swim time available until October 27, 2011

All core classes are held in the beautiful Bates College Merrill Gymnasium. Classes run from September 6 through December 16, 2011. The cost of a core membership, which includes unlimited access to all of the above classes, is $112.00.

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.

St. Mary’s Take Charge! provided 33 free health screenings during a special in April and May!

Thursday, June 2nd, 2011

Wow!

Take Charge! is a quick and easy screening that includes testing total cholesterol and HDL (good cholesterol) along with a written health risk assessment, height, weight, and blood pressure measurement. As part of the program, participants receive a personalized review of their results. All health risks are explained by an exercise physiologist followed by health education.

If you’re interested in having a Take Charge! screening, please call Maria Pete at St. Mary’s Prevention and Wellness at 777-8771. The cost is $25.