spring 2020 program guide · manage your pain and improve the quality of your daily life. a variety...

Spring 2020 Program Guide

Welcome.Spring is in the air! Join us as we continue to make healthy foods, spend time outside and dive deeper into topics of healthy living.

In health & gratitude,

The Prevention & Healthy Living TeamLeeAnna Lavoie, Director of Community Health Alicia Rice, Grant Program Manager Baylee Doughty, Health Educator Benjamin Ramsdell, Culinary Coordinator Rachel Palmer, Community Programs Assistant

FREE Quarterly EventFor more information, visit www.mainegeneral.org/classes-events.

Summer Strawberry SocialEveryone loves strawberries, especially in peak season! Join us as we cook and eat sweet and savory dishes that highlight these local favorites. There will be giveaways, activities and speakers from local farms. Summer is here, and it looks to be delicious! Wear red for extra fun!

Location: Alfond Center for Health, Augusta

Date: Monday, June 29 5:30 - 7:30 p.m.

Pre-registration is required for this event.

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Alfond Youth & Community Center PartnershipThrough generous funding from the Peter Alfond Foundation, Prevention & Healthy Living has opened a new space at the Alfond Youth & Community Center (AYCC) for Physical Movement, Healthy Mind & Body and (soon to be available) Healthy Cooking & Eating classes! This will provide opportunities to offer many more classes in the Waterville area.When you take classes listed in the guide that are held at the AYCC, you will have to sign in at the AYCC front desk or sign up for a guest pass. Members of the AYCC may take Prevention & Healthy Living classes at the AYCC for no charge.The Prevention & Healthy Living team looks forward to expanding class offerings and continuing to serve the Central Maine community.

The track at the Alfond Youth & Community Center

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Prevention & Healthy Living PoliciesSenior, Veteran, MaineGeneral and Second Household Member DiscountsWe offer a 20 percent discount per class to:

• Seniors (age 65 and older)• Veterans (those who served in

the armed forces of the United States)

• Current MaineGeneral employees• Second member of a household

who registers for the same class

Payment AssistanceAdditional help paying for classes is available on an as-needed basis:

• 50 percent off the cost of class (limited to two classes per quarter)• 100 percent off the cost of class (limited to one class per quarter)

Delays and CancellationsWe reserve the right to cancel a class due to low enrollment or unexpected events. If that occurs, you will be notified and your class fees will be refunded.

Weather CancellationsIf we need to cancel a class session because of weather, we will put a message on our voicemail at 861-5257 at least two hours before the class start time. We also list weather cancellations on our Facebook page.

RefundsClass fees will be returned if a class is canceled. No refunds will be given within 24 hours of a class start time or after a class has started.

Registration InformationHere’s how to register for a class:

1. Go to www.mainegeneral.org and click on “Classes & Events” at the top of the page.

2. Choose the class you want.3. Complete all registration information.4. We accept credit and debit cards.

Payment is required upon registration.5. You’re done. We will confirm your

registration by email.

If you need help registering, are seeking financial assistance, or would like to request a special accommodation, please call 872-4102.

Prevention & Healthy Living (PHL) will make reasonable modifications and accommodations to make sure people with disabilities have equal opportunity to participate in all classes and events.

If you are a person with a disability who requires an accommodation to participate fully in a PHL class or event, please tell us at least 48 hours before the start of the class or event.

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Spring 2020 ClassesHealthy Mind & Body NEW Braving the Wilderness – Book Club NEW Breath Work & MeditationNEW Chakra Workshop Chronic Pain EducationNEW Create Your Own Healthy Living SpaceNEW Essential Oils: Spa Night Forest BathingNEW Getting into the Meditation Mindset Guided Deep BreathingHealing Meditation with Crystal BowlsHealthy Gut, Healthy YouIntroduction to MeditationMeditation at Botanical GardensNEW Mindful Art Paint Night NEW Sacred Dances of Universal Peace Take Action: Creating a Life of FulfillmentVision Board Workshop

Physical MovementBodyweight TrainingChair YogaCouch to 5KDrums Alive: Golden Beats®

Gentle YogaGentle Yoga Level 2Intermediate YogaNiaPower YogaQigong Stretching: Yi Jin ChingRestorative YogaNEW Safety in a Modern World Senior Strength TrainingTai Chi for HealthNEW Weekly Walking Group Yin-Yang YogaYin YogaNEW Yoga FlowNEW Yoga Meditation & Mantra NEW Yoga for AthletesYoga for Bone HealthZumba®

Healthy Cooking & Eating5 Ingredients or LessBuddha BowlsCooking for DiabetesCooking for TwoCooking the Mediterranean WayFight Inflammation with FoodFight Inflammation with Food Part 2Fuel Up Your MorningsNEW Heart-Healthy MealsIndian CookingInstant Pot MealsMake Your Own FlatbreadsMeatless MondayPerfect Pizza at HomeSecrets to Cooking Fish (Demo)Sheet Pan Dinners

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Healthy Mind & Body

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Healthy Mind & Body

NEW Braving the Wilderness – Book ClubUnplug and recharge with an onsite book club! This is a great opportunity for MaineGeneral employees to make some social connections and meet others with similar interests. Bring your lunch and get ready for a little self-care with Brené Brown’s book, Braving the Wilderness. Books will be available to borrow through the MGH library. Please indicate when you register if you will need a copy. We will have a variety of formats — large print, audio, etc. — for those who need accommodations.

Cost: FREEInstructors: Erin Landry & Wayne

Paradis MaineGeneral

Location: Alfond Center for Health, Augusta Conference Room 1

Date: Monday, April 6 - May 11 Noon - 12:45 p.m. (6 sessions)

NEW Breath Work and MeditationSpring is an optimal time to revitalize your body with breath work. Learn to breathe more deeply with ancient yogic breathing techniques. As we deepen our focus and relax into the breath, going inward into meditation comes more easily. Over time, we will find this calming influence infiltrate all areas of our lives, improving cognitive skills, reducing emotional upheaval and restoring us to a more restful state of mind.

Cost: $42/personInstructor: Kathleen Leisure

HaberstockLocation: School Street Yoga,

WatervilleDate: Monday, April 13 -

May 18 5:30 - 6:30 p.m. (6 sessions)

NEW Chakra WorkshopChakras are energy centers in the body that are believed to influence the harmony between the body, mind and spirit. In this workshop, you will explore the seven main Chakras and how they affect your body, and learn what you can do to keep them balanced and energized.

Cost: $50/personInstructors: Karen and Stephen

HardyLocation: Alfond Center for

Health, Augusta Classroom 1

Date: Sunday, April 19 10 a.m. - 2 p.m.

* MaineGeneral Employees Only9

Healthy Mind & Body

Chronic Pain EducationIt can be hard to focus on anything else when you are in pain. In this class, you will learn what you can do to better manage your pain and improve the quality of your daily life. A variety of treatment options will be discussed.

Cost: FREEInstructors: Georgia Ballem, MD

MaineGeneralLocation: Alfond Center for


Date: Tuesday, April 21 5:30 - 7 p.m.

NEW Create Your Own Healthy Living SpaceThe commonality in life is simple, practical and empowering. It is important to find our purpose in life, move with flexibility in mind and body, and take time for ourselves. Join us as we explore the commonality in the Blue Zone’s Power 9® and learn how we can apply it to life in Maine.

Cost: $28/personInstructor: Ray ReitzeLocation: Alfond Center for


Date: Friday, April 17 & 24 5 - 6:30 p.m. (2 sessions)

NEW Essential Oils: Spa Night at HomeLearn how to create your own affordable spa experience at home! In this class, you will learn how to give and receive the AromaTouch® Hand Technique to relax and unwind. We will also make bath bombs, which are a perfect solution to create a calming atmosphere for your bath or foot-soaking experience.

Cost: $25/personInstructor: Starla PericoLocation: Alfond Center for


Date: Friday, June 12 5:30 - 7:30 p.m.

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Healthy Mind & Body

Forest BathingForest bathing, a term coined in Japan for mindfully being present in nature, embraces the fact that nature has a calming, positive effect on our health. Join Registered Maine Guide Ray Reitze in exploring the concept of stillness while visiting a beautiful local treasure and learn techniques to practice at home. The terrain being walked/explored is uneven.

Cost: $16/personInstructor: Ray ReitzeLocation: Viles Arboretum,

AugustaDate: Friday, June 19

5 - 6:30 p.m.

NEW Getting in the Meditation MindsetIn the Western world, what some refer to as meditation is actually us practicing bringing our focus or concentration to rest on one focal point and learning to relax there. Many people find this a challenge in our world today with so many things we want to do and accomplish. In this class, we will learn and practice a different Dharana or concentration practice each week that can help us achieve a true meditative state so we can reap all the benefits of true meditation. This is not a yoga class.

Cost: $36/personInstructor: Joy OsterhoutLocation: Good Seeds Yoga,

GardinerDate: Monday, April 13 - 27

7 - 8 p.m. (3 sessions)

Guided Deep BreathingDeep-breathing exercises have been shown to support blood flow, increase energy levels, stimulate the lymphatic system and improve digestion. Explore various deep-breathing techniques and find the one that is perfect for you. Styles reviewed include deep belly breathing, unequal ratio breathing and alternate nostril breathing.

Cost: $21/personInstructor: Michael KeighleyLocation: Alfond Center for


Date: Thursday, April 16 - 30 5:30 - 6:30 p.m. (3 sessions)

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Healthy Mind & Body

Healing Meditation with Crystal BowlsRelax while listening to the soothing sounds of the crystal singing bowls, while being gently guided through a meditation focusing on your energy systems. You will also experience toning, a wonderful take-home tool that can help you maintain a clear energetic body. You will leave feeling balanced, aligned and renewed!

Cost: $20/personInstructor: Brenda ColferLocation: Good Seeds Yoga,

GardinerDate: Thursday, April 16

2:30 - 4:30 p.m.

Healthy Gut, Healthy YouThe health of your gut affects all body systems, from absorbing nutrients and removing toxins from the body to supporting mental health. Learn the natural ways you can support the work of your gut and improve your digestion and overall health.

Cost: $20/personInstructor: John Woytowicz, MDLocation: Alfond Center for


Date: Tuesday, June 16 & 23 5:30 - 7 p.m. (2 sessions)

Introduction to MeditationLearn what mindfulness is, build a daily practice and discover how meditation can result in actual changes in your brain and improve your outlook. Classes will include a variety of meditation practices for you to explore.

Cost: $20/personInstructors: Jeff Matranga, PhD &

Jeri WilsonLocation: Alfond Center for

Health, Augusta Conference Room 3

Date: Sunday, June 28 9 a.m. - noon

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Healthy Mind & Body

Meditation at Botanical GardensExplore meditation and mindfulness in a beautiful setting. Join us to learn how daily practice can transform your physical, mental and spiritual health and how to initiate and cultivate your own meditation practice. The meditation will be held indoors. Chairs will be available, but feel free to bring a cushion or yoga mat for more comfort. Touring the gardens on your own is included after the meditation.

Cost: $20/personInstructor: Melissa CaronLocation: Coastal Maine

Botanical Gardens, Boothbay

Date: Saturday, June 13 11 a.m. - 12:15 p.m.

NEW Mindful Art Paint NightThis class offers a unique painting experience as participants will create a tree of life "grounding" painting while engaging in guided creative meditation. This is open to everyone; no art or meditation experience required. You will leave with some new skills and a completed painting to remind you of the skills taught. All painting supplies included.

Cost: $25/personInstructor: Bodhi SimpsonLocation: Alfond Center for


Date: Tuesday, May 5 5:30 - 7:30 p.m.

NEW Sacred Dances of Universal PeaceSinging and dancing simple circle and partner dances are ways to experience the truth offered by different faiths and traditions. In this class, the emphasis is on the qualities expressed in each song and dance such as the innocence expressed in the Shaker dance “Tis a Gift to be Simple” or the strength expressed in the Hindu song and dance “Sri Ram.” Some people refer to these dances as “spiritual folk dancing.”

Cost: $20/personInstructor: Maryam Mermey, PhDLocation: Alfond Center for


Date: Friday, May 1 6 - 8 p.m.

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Healthy Mind & Body

Take Action: Creating a Life of FulfillmentAre you ready to transform your life? Take action and live a life of fulfillment. Explore authenticity, get curious about being human and experience transformation to celebrate your unique gifts, open up to new opportunities and take decisive steps toward a future of your own creation.

Cost: $35/personInstructor: Nicole HudsonLocation: Alfond Center for


Date: Wednesday, April 1 - 29 5:30 - 7 p.m. (5 sessions)

Vision Board WorkshopExplore your creativity, tap into your desires and experience the power of manifestation during this vision board workshop. Creating your vision in the physical world shifts your dreams out of the confines of your imagination and brings them into reality. All materials will be provided, but please feel free to bring additional magazines, art supplies or anything special to you that you want to use when creating your unique vision.



Date: Thursday, May 28 5:30 - 7:30 p.m.

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Physical Movement

Bodyweight TrainingBodyweight training is a type of strength-training exercise that uses your own weight to provide resistance. Because it requires little to no equipment, this type of exercise is perfect for on-the-go or at-home workouts. Learn the exercises you can do to increase strength, coordination and balance.

Cost: $28/personInstructor: Baylee Doughty

MaineGeneralLocation: Alfond Youth &

Community Center, Waterville

Date: Tuesday, April 21 - May 12 8 - 9 a.m. (4 sessions)

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Physical Movement

Chair YogaExperience the benefits of yoga even if getting down on the floor is difficult, or if you are unsteady on your feet. Combining movement with breath work can improve stress and increase strength and flexibility. Learn poses you can even do right in your office chair to relax and recharge!

Cost: $56/personInstructor: Ann ParkerLocation: Arch Beta Resident

Center, AugustaDate: Wednesday, April 8 -

May 27 10 - 11 a.m. (8 sessions)

Couch to 5KCross the finish line of a 5K event by June! This training course is designed to move you from the couch to jogging 3.1 miles through gradually increasing walk-run intervals.

Cost: $56/personInstructor: Wayne Paradis

MaineGeneralLocation: Augusta Rail Trail

(meet at the Water Street trailhead parking lot)

Date: Tuesdays and Thursdays, April 7-June 18 4:30 p.m. (22 sessions)

* Free to MaineGeneral Employees

Drums Alive: Golden Beats®

This class is designed to get your heart rate up and improve physical and mental fitness while having fun. Work your entire body (including your brain) and reduce stress by drumming on exercise balls. Golden Beats® can be done sitting or standing and is appropriate for all levels.

Cost: $70/personInstructor: Carol RichardsLocation: Arch Beta Resident

Center, AugustaDate: Tuesday, April 7 -

June 9 10 - 11 a.m. (10 sessions)

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Physical Movement

Gentle YogaStretch and strengthen your muscles, gain flexibility, improve balance, reduce stress and relax with this gentle yoga class appropriate for beginners or those with experience.

Cost: $63/personInstructor: Julia RedmanLocation: Alfond Center for Health, Augusta – Conference Rooms 1 & 2Date: Monday, April 6 - June 15 (no session May 25 & June 8)

10 - 11:15 a.m. (9 sessions)

Cost: $56/personInstructor: Beth JonesLocation: Alfond Center for Health, Augusta – Conference Rooms 2 & 3Date: Sunday, April 26 - June 14

3:30 - 4:45 p.m. (8 sessions)

Cost: $56/personInstructor: Janet HutchinsonLocation: Alfond Youth & Community Center, WatervilleDate: Tuesday, April 28 - June 16

5 - 6:15 p.m. (8 sessions)

Gentle Yoga Level 2This class is for those who have been taking and enjoying Gentle Yoga, but are looking to move to the next level or those who have prior yoga experience.

Cost: $70/personInstructor: Julia RedmanLocation: Alfond Center for


Date: Tuesday, April 7 - June 16 (no session May 12) 5:30 - 6:45 p.m. (10 sessions)

Cost: $56/personInstructor: Naomi KnightsLocation: Alfond Center for Health,

Augusta Conference Rooms 2 & 3

Date: Saturday, April 11 - June 6 (no session May 23) 9 - 10:15 a.m. (8 sessions) 17

Physical Movement

Intermediate YogaDeepen your practice and expand your knowledge of yoga techniques. This vinyasa-based class will move beyond yoga postures and will offer a new approach to your practice through exploration of pranayama, the bandhas and body awareness.



Date: Wednesday, May 20 - June 24 5:30 - 6:30 p.m. (6 sessions)

NiaNia is an exhilarating barefoot workout that is a fusion of martial arts, dance and healing arts. The class is appropriate for all shapes, sizes and fitness levels. Set to soul-stirring music from more than 45 countries, Nia will provide you with a gentle cardiovascular workout that increases your strength, flexibility, mobility and agility while connecting your mind, body and soul.

Cost: $49/personInstructor: Erin CurrenLocation: Alfond Center for

Health, Augusta Conference Rooms 2 & 3

Date: Wednesday, April 15 - May 27 4 - 5 p.m. (7 sessions)

Power YogaPower yoga combines a vinyasa-style yoga with a heartrate-increasing workout, giving you a powerful flexibility and strength-building exercise routine. This class is for those who practice yoga regularly and are looking for a more intense workout routine.

Cost: $42/personInstructor: Michael KeighleyLocation: Alfond Center for


Date: Wednesday, May 6 - June 10 5:30 - 6:45 p.m. (6 sessions)

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Physical Movement

Qigong Stretching: Yi Jin ChingYi Jin Ching is a 1,500-year-old Qigong practice that includes a series of postures to provide fitness and wellness conditioning for the body. These postures build flexibility and strength through progressive stretching and releasing, while stimulating energy flow. This is a gentle class that anyone can do either standing or sitting.

Cost: $28/personInstructor: Carol RichardsLocation: Alfond Center for


Date: Wednesday, April 29 - May 20 5 - 6 p.m. (4 sessions)

Restorative YogaUnwind from the day with an evening of restorative yoga. Props will be used to allow your body to open to the poses and rest for longer periods of time. This yoga style is a much slower practice and integrates a sense of healing and meditation. Restorative yoga is for any level, but you must be able to get down to the floor on a mat.

Cost: $42/personInstructor: Meghan ReitchelLocation: Alfond Center for


Date: Thursday, April 30 - June 4 5:30 - 6:45 p.m. (6 sessions)

NEW Safety in a Modern WorldMost modern self-defense classes focus on low-probability scenarios which most people will not encounter in their lifetime. However, it is not unrealistic to be in a situation where you have to control a scenario involving a situation that has escalated out of hand. This course looks to bridge the gap and address what happens in situations when reasonable force is needed. Conflict resolution skills will be taught in the form of de-escalation strategies, avoidance, restraining and controlling techniques.

Cost: $20/personInstructor: Kevin & Hollie WebbLocation: Alfond Center for


Date: Saturday, May 9 9 a.m. - noon

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Physical Movement

Senior Strength TrainingIt is important to maintain strength and muscle as we age. This class is geared toward retirement-aged individuals and will help you improve strength, mobility and stability using simple equipment and your own body weight.

Cost: $56/personInstructor: Tony SolisLocation: Alfond Youth &


Date: Monday, April 20 - June 15 (no session May 25) 8 - 8:45 a.m. (8 sessions)

Tai Chi for HealthThis is an easy-to-learn form of tai chi that focuses on healing, relaxation and improving mobility and balance. Medical studies have shown that practicing this program helps improve the control of diabetes; improves flexibility, muscle strength, heart and lung function, posture and balance; and increases one’s ability to relax.

Cost: $49/personInstructor: Jeanette GliddenLocation: Alfond Center for Health, Augusta – Conference Room 2Date: Tuesday, April 14 - May 26

9 - 10 a.m. (7 sessions)

Cost: $56/personLocation: Alfond Youth & Community Center, WatervilleDate: Thursday, April 16 - June 4

9:30 - 10:30 a.m. (8 sessions)

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Physical Movement

NEW Weekly Walking GroupAs the warmer weather arrives, take some time to get outdoors and enjoy the fresh air. Consider bringing the following to class: water, long pants and shirt (dress in layers), fly/tick repellent, sunscreen and supportive shoes.

Cost: $42/personInstructor: Barbara GodfreyLocation: North Street Picnic Shelters, across from

the Thayer Center for Health Emergency Department entrance

Date: Monday, April 6 - May 18 (no session April 20) 5:30 - 6:30 p.m. (6 sessions)

Yin-Yang YogaIn this class, you will get a taste of two distinctly different styles of yoga as we blend the warming and strengthening effects of a traditional Gentle Hatha Yoga practice with the opening and meditative effects of a Yin Yoga practice. Each class will begin with gentle flow and standing postures to warm and strengthen the body. We will then transition into Yin Yoga, where we relax into long holds in floor postures. Class will focus on breath-linked movement, learning proper (safe) alignment and developing body and mind awareness. This class is great for all ages and all body types. Modifications will be provided.

Cost: $56/personInstructor: Kim NixonLocation: Alfond Center for Health, Augusta

Classroom 2Date: Thursday, April 16 - June 4

5:30 - 6:45 p.m. (8 sessions)

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Physical Movement

Yin YogaYin yoga is a slow-paced, meditative style of yoga where floor postures are held for longer periods of time while relaxing muscles and focusing on breathing. Great for all levels, especially those with joint issues. Benefits of this “quiet yoga” include decreased tightness and improved joint mobility and range of motion. *Participants must be able to get down onto the floor.

Instructor: Kim NixonCost: $56/personLocation: Alfond Center for Health, Augusta – Classroom 1Date: Saturday, April 11 - May 30

9 - 10:15 a.m. (8 sessions)

Cost: $28/personLocation: Alfond Center for Health, Augusta – Classroom 1Date: Friday, May 22 - June 19 (no session June 5)

Noon - 1:15 p.m. (4 sessions)

NEW Yoga FlowYoga Flow is a flexibility, balance and strength-building flow that will challenge each individual to their own potential. Class will include body warming, standing and seated postures and end with the best savasana you have ever experienced! Expect to leave class feeling inspired, refreshed and energized!

Cost: $42/personInstructor: Rebecca Lambert

MaineGeneralLocation: Alfond Youth &


Date: Thursday, April 23 - May 28 3 - 4 p.m. (6 sessions)

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Physical Movement

NEW Yoga Meditation and MantraMantra has a profound effect on well-being. A chant is a loop of simple words or sounds recited or sung in a rhythm. Each mantra is typically associated with bringing peace and calm to the self and others. Mantras are known for activating the healing capacity in us all. In this class, students will become familiar with some of the most well-loved and powerful mantras. Stretching the body, breathing exercises and centering will be offered before sitting to chant and meditate.

Cost: $56/personInstructor: Beth JonesLocation: Alfond Center for

Health, Augusta Conference Rooms 2 & 3

Date: Sunday, April 26 - June 14 5 - 6 p.m. (8 sessions)

NEW Yoga for AthletesYoga for athletes is designed for any level of athlete, whether you are a beginner in working out or an elite athlete. This class will teach the benefits of yin yoga where you will hold poses to target the deeper connective tissue and incorporate breathing to help destress and send healing energy to your injured or achy body. It will also incorporate some of the basic yoga poses with some level of flow to target the muscles and core and to connect movement to breath.

Cost: $42/person Instructor: Susan GoldenLocation: School Street Yoga,

WatervilleDate: Tuesday, May 5 -

June 9 7:15 - 8:15 p.m. (6 sessions)

Yoga for Bone HealthStrong bones and muscles go hand in hand. A consistent practice of low-impact, weight-bearing poses may slow the rate of bone loss as it builds bone and muscle strength, improves balance and reduces the risk of falls. We will target hips, spine, thighs and wrists with a slow-paced practice of traditional yoga poses varied to meet you where you are. Participants must be able to get down to the floor on a mat.

Cost: $56/personInstructor: Ann ParkerLocation: Alfond Center for


Date: Monday, April 6 - June 1 (no session May 25) 5:30 - 6:45 p.m. (8 sessions)

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Physical Movement

ZumbaDo you like to work out to music with a beat…maybe a little Salsa, Hip Hop or Reggae? If so, then join this fun and easy introduction to Zumba class that will raise your heart rate and your spirits! Great for beginners.

Cost: $56/personInstructor: Jenny KingsburyLocation: Arch Beta Resident

Center, AugustaDate: Monday, April 6 - June

15 (no session May 4, May 25 & June 1) 5:15 - 6:15 p.m. (8 sessions)

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5 Ingredients or LessSimple, straightforward and delicious… tasty food that is good for you doesn’t have to overwhelm your grocery list. In this hands-on cooking class, learn to make recipes that won’t break the bank or require hours to make.

Cost: $20/personInstructor: Ben Ramsdell

& Sarah Perkins, RD MaineGeneral

Location: Alfond Center for Health, Augusta Teaching Kitchen

Date: Wednesday, April. 8 11 a.m. - 1 p.m.

Instructor: Sayzie KoldyzLocation: Alfond Center for

Health, Augusta Teaching Kitchen

Date: Tuesday, April 14 5:30 - 7:30 p.m.

Healthy Cooking & Eating

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Buddha BowlsSimilar to a rice bowl, Buddha bowls typically contain a grain base, raw or cooked veggies, a protein of your choice and a healthy fat like avocado, hummus or a tasty homemade dressing. They're also called macro bowls because they hit all your macronutrients: carbs, protein and fat. Join us for a hands-on cooking class to experiment with a variety of combinations!

Cost: $20/personInstructor: Keith GilesLocation: Alfond Center for



Cooking for DiabetesThink you’re stuck eating boring food because you have diabetes? Think again! With just a few small tweaks, you can enjoy all of your favorite foods. This class will cover ALL of your questions, show you how to make easy substitutions in meals you already love and teach you some delicious recipes you and your whole family will enjoy.

Cost: $20/personInstructors: Keith GilesLocation: Alfond Center for


Date: Thursday, April 16 5:30 - 7:30 p.m.

Cooking for TwoEmpty nesters, young couples, living alone, those who enjoy cooking every day – all are welcome! You will learn how to prepare scaled-down delicious and healthful meals quickly, cheaply and efficiently!

Cost: $20/personInstructors: Ben Ramsdell



Date: Thursday, May 21 11 a.m. - 1 p.m.

Instructors: Ben Ramsdell & Jenna Quint, RD MaineGeneral

Date: Tuesday, June 2 5:30 - 7:30 p.m.

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Cooking the Mediterranean WayYou don't need to travel across the globe to experience the health benefits of a Mediterranean Diet. A quick trip to your local grocery store and you can be on your way to discovering delicious flavors and fresh foods that promote health and prevent disease.

Cost: $25/personInstructor: Keith GilesLocation: Alfond Center for


Date: Wednesday, May 6 & 13 5:30 - 7:30 p.m. (2 sessions)

Fight Inflammation with FoodWhat we eat may lessen the inflammation tied to diseases like arthritis, cancer, diabetes, heart disease, asthma and allergies. In this class, learn what foods reduce inflammation and get a chance to prepare and taste them.

Cost: $25/personInstructor: Eileen Fingerman, MDLocation: Alfond Center for

Health, Augusta Teaching Kitchen & Conference Room 1

Dates: Tuesday, April 21 & 28 5:30 - 7:30 p.m. (2 sessions)

Fight Inflammation with Food Part 2Join Eileen as she dives deeper into the power of inflammation-fighting foods and how they can support a healthy lifestyle.

Cost: $25/personInstructor: Eileen Fingerman, MDLocation: Alfond Center for


Dates: Wednesday, April 22 & 29 5:30 - 7:30 p.m. (2 sessions)

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Fuel Up Your MorningsEating a healthy breakfast can help you munch less throughout the day and maintain a healthy weight. In this hands-on cooking class, learn how to make quick, tasty, healthy breakfasts that can get you out the door in a jiffy and on your way to a healthier day!

Cost: $20/personInstructors: Patricia Morini &

Jane Moore, RD MaineGeneral



Date: Thursday, June 11 5:30 - 7:30 p.m.

NEW Heart-Healthy MealsCardiovascular health is a priority for us all. Learn how to make meals that benefit your heart health and taste delicious, all in a short amount of time. Get your dinner ready quicker (and it benefits your ticker!).

Cost: $20/personInstructors: Vishnu Nancoo,

NP, APRN MaineGeneral


Date: Wednesday, May 20 5:30 - 7:30 p.m.

Indian CookingThere’s a lot more to Indian cuisine than curry! In this hands-on class, we will make naan flatbread, a few vegetable dishes and tandoor-style chicken. Lots of spices and bold seasonings make these recipes really exciting and satisfying. Explore the flavors of South Asia!

Cost: $20/personInstructors: Sayzie KoldyzLocation: Alfond Center for


Date: Tuesday, April 14 11 a.m. - 1 p.m.

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Instant Pot MealsIt’s the new cooking appliance that everyone’s talking about. Learn how to make it work for you. We will talk about what it does (more than you might think) and how to use it safely. Then we’ll make some deliciously quick dishes with it. Instant fun!

Cost: $20/personInstructor: Ben Ramsdell

& Jenna Quint, RD MaineGeneral



Make Your Own FlatbreadsBurritos, sandwiches, thin-crust pizzas… flatbreads are a great way to add lots of veggies to your diet and it’s easy to make your own. Join us for this hands-on class and then go home to impress your family and friends!

Cost: $20/personInstructor: Patricia Morini &

Jane Moore, RD MaineGeneral



Date: Thursday, June 18 5:30 - 7:30 p.m.

Meatless MondayInterested in vegetarian cooking but still enjoy eating meat? Swapping out a few meat-based meals per week with plant-based dishes has a bigger impact on your health than you might think. It’s also great for the environment. Learn how to make some incredibly hearty, satisfying meals with no animal protein in sight.

Cost: $20/personInstructor: Sayzie Koldyz

& Rachael Pepin, RDLocation: Alfond Center for


Dates: Thursday, May 14 5:30 - 7:30 p.m.

Instructor: Keith GilesLocation: Alfond Center for


Dates: Tuesday, June 9 5:30 - 7:30 p.m.

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Perfect Pizza at HomeEveryone loves pizza, but it can be a pain to make. It’s kind of a guilty pleasure, too. Not any more! We’ll show how to make bigger batches of delicious whole-grain dough that can make weeknight dinners a breeze. You’ll choose your own flavor combinations and learn to make a few tasty salads to fill out your plate.


& Sarah Perkins, RD MaineGeneral



Secrets to Cooking Fish (Demo)Eating more fish can be a delicious way to add more lean protein to your diet, as well as heart-healthy omega-3 fatty acids. This class will expose you to a variety of cooking techniques for several different types of fish. This is not a hands-on class, but don't worry! You will still get to ask questions and taste the dishes!




Date: Wednesday, April 15 5:30 - 7:30 p.m.

Sheet Pan DinnersFour pans on the stove and three in the oven? What if you could cook an entire meal and only have one or two sheet pans to clean up? Learn how to put together simple, delicious meals that you and your family will love!

Cost: $20/personInstructors: Keith GilesLocation: Alfond Center for


Date: Tuesday, June 16 5:30 - 7:30 p.m.

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Cooking Matters for ParentsFeeding your family healthy meals when money is tight is a challenge, but we have tips and resources that can help! Cooking Matters for Parents is a six-session, hands-on cooking class that is full of great information. Class members leave each week with a bag of groceries to make the recipes they learned in class at home. There is no cost. Please call 872-4102 to register.

Instructors: Debbie Barnett & Megan Haynes, RD University of Maine Cooperative Extension


Dates: Monday, April 13 - May 18 11 a.m. - 1 p.m. (6 sessions)

Other Programs & Resources

Not having enough food for yourself and your family is stressful.

There are resources to help in your county:www.mainegeneral.org/about-us/community-health/

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Living Well for Better HealthIt can be challenging to know where to start when it comes to becoming a healthier you! Living Well for Better Health can help you take charge of your chronic conditions by guiding you through topics like physical movement, healthy eating, communication skills, working with your health care provider and more.

Living Well with Chronic PainWhen you are in pain, it can be hard to focus on anything else. It's time to stop letting pain pause the rest of your life! This class will explore how eating healthy, gentle-movement exercises and learning how to balance activity and rest can help improve your quality of life. Class is open to adults who have chronic pain as well as caregivers.

A Matter of BalanceDo you have a fear of falling? A fear of falling is a reasonable concern, but falls can be predictable and preventable. This eight-week, two-hour group class emphasizes practical strategies to reduce the fear of falling and increase activity levels. In this class, you will learn to view falls as controllable, discuss changes you can make at home to reduce the risk of falls and practice exercises to increase strength and balance.

For specific class dates and times or for more information, call 872-4102 or go to www.mainegeneral.org and click on “Classes and Events.”

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Living Well with DiabetesFeel better, be in control and connect with others as you learn ways to manage your diabetes. We help one another reach small goals each week by sharing ideas and exploring solutions to eat healthier, move more and monitor/manage blood sugar levels.

National Diabetes Prevention Program (NDPP)Change doesn't happen overnight… it takes time! NDPP will not only provide you with a whole YEAR of support from a trained lifestyle coach, but also peer support within a group setting. Don't miss your chance to find encouragement, advice and support from individuals who are trying to live a healthier lifestyle, just like you. This class meets weekly for 16 weeks, then twice a month for eight months, for a total of one year.

Tai Chi for Health and BalanceTai Chi is an enjoyable low-impact exercise that can help improve balance, relieve pain, increase strength and prevent falls. It is an effective exercise that is easy on the joints and good for those with arthritis. Take this one-hour, 16-session class to improve the health of your mind and body.


For specific class dates and times or for more information, call 872-4102 or go to www.mainegeneral.org and click on “Classes and Events.”

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Nutrition and Cancer: Decoding the MythsMany patients and caregivers can easily become overwhelmed with information on cancer and nutrition. With so many choices and decisions, it can be hard to know what to eat and which information to trust. This class debunks common myths on cancer and nutrition and provides you with evidence-based nutrition information so you can make educated and healthy choices.

Cost: FREEInstructors: Donna Walsh, RDLocation: HACCC Prescott

RoomDate: Tuesday, May 1

5:30 - 6:30 p.m.

Healthy Eating for Cancer SurvivorsLearn how to make healthy eating choices to improve your energy and sense of well-being, reduce your risk for developing other diseases including cancer, and promote overall wellness as a cancer survivor.

Cost: FREEInstructors: Donna Walsh, RDLocation: HACCC Prescott

RoomDate: Thursday, April 16

5:30 - 7 p.m.

Pen In Hand Writing CircleWriting is a valuable tool for tapping into our memories, feelings, thoughts and beliefs. Writing relieves stress, improves communication skills and provides clarity, perspective and potential solutions to life’s ongoing challenges. The Pen in Hand Writing Circle provides an opportunity for you to write in a safe, comfortable atmosphere. Call Donna Walsh at 626-4857 for more information.

Cost: FREEInstructors: Donna Walsh, RDLocation: HACCC KCU

Conference RoomDate: Wednesdays, 2:30 -

3:30 p.m.

Classes From The Harold Alfond Center For Cancer Care

The Harold Alfond Center for Cancer Care offers a variety of support groups. For more information, please call Ruth Coffey, LCSW at 207-621-6120.

• Cancer Caregivers Support• General Cancer Support (First and third Thursday of the

month)

• Metastatic Cancer Support (Second and fourth Thursday of the month)

• Prostate Cancer Support (Last Tuesday of each month)

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Class Sites

Arch Beta ApartmentsSubsidized housing for the elderly and disabled located in a private setting on the scenic outskirts of Augusta. Comfortable, attractive 1-2 bedroom units. Rent includes heat, hot water, electricity and trash.

3 Gray Birch Drive, Augusta, ME 04330For more information or an application, please call 622-4908.

University of Maine Cooperative Extension can provide nutrition and healthy lifestyles education, such as:

• Healthy food selection and meal preparation/cooking

• Menu planning

• Budgeting

• Supermarket teaching tours

• Altering recipes for health and

savings

• Kitchen skills

• Recipes and practical tips

• Cooking for crowds

• Food preservation

Don’t see your topic of interest here? Contact us:622-7546 or (800) 287-1481 (Kennebec County)474-9622 or (800) 287-1495 (Somerset County)

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MaineGeneral Health35 Medical Center ParkwayAugusta, ME 04330

spring 2020 program guide · manage your pain and improve the quality of your daily life. a variety...

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