COOKING and WELL-BEING CLASSES - Fairview...COOKING and WELL-BEING CLASSESMEAL PLANNING AND PREP FOR...

A part of Fairview Health Services.

COOKING andWELL-BEING CLASSES

OCTOBER – DECEMBER 2018

at HEALTHEAST® WAYS TO WELLNESS IN WOODBURYOpen to the public

discoverw2w.org

WAYS to WELLNESS

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Discover your WELL-POWER at Ways to Wellness and be the best YOU! Our expert staff is here to guide you whether you want to

lose weight, improve your fitness, reduce your stress, or

get a jump-start on improving your health and well-being.

It’s all about you, so get started on your journey today.

A MESSAGE FROM THE FOUNDER:

Nothing is more important than your personal

health and well-being. It is my hope that Ways to

Wellness can help you discover just how good you

can feel and challenge you to step out of your comfort

zone to try something new. Nothing inspires me more

than having a client stop by my office to share their

personal journey and what they have learned along

the way. Come join our community. You won’t regret

feeling the Well-Power within you!

OUR INTEGRATIVE PROGRAMS INCLUDE*:< Functional nutrition

< Cooking classes

< Personal training

< Nutrition consults

< Chef consults

< Yoga and meditation

< BODPOD (body composition

measurement)

< Life coaching

< Group fitness

< Pilates reformer

< Massage

< Metabolic calorie assessment

< VO2 submax and max testing

GET STARTED TODAY:You can schedule a complimentary

consultation to learn about our broad

range of services, or simply book your

cooking or well-being class today.

Call 651-232-1926 or visit

www.discoverw2w.org.

SAVE WITH COOKING CLASS “BUNDLES”3 cooking classes for $138

5 cooking classes for $199

* Services at Ways to Wellness are not covered by insurance, but you may be able to use your Health Savings Account (HSA) with a qualifying referral.

Brenda Navin Senior Director, Community Health and Well-being

COOKING and WELL-BEING CLASSES


LOCATION:HealthEast Ways to Wellness

1825 Woodwinds Drive, Woodbury, MN 55125

REGISTRATION:Available online at www.healtheast.org/wellnessrsvp;

prepayment required for all classes.

PHONE:651.232.1926

EMAIL:[email protected]

WEBSITE:www.discoverw2w.org

CANCELLATION POLICIES:Well-being classes may be cancelled 72 hours prior

to class for a full refund or credit. Well-being classes

cancelled with less than a 72-hour notice will be lost.

Cooking classes are non-refundable. Cooking classes

can be cancelled more than one week in advance

for credit towards a future class. Cooking classes

cancelled with less than seven days’ notice will be

lost (due to advance preparation and purchasing). If

Ways to Wellness cancels a class, a full refund will be

granted.

Weather: Generally, Ways to Wellness does not cancel

classes due to weather. Please plan ahead if your

preference is to not drive in inclement conditions.

HOW TO REGISTER

**If you are a HealthEast employee and you wish to enroll yourself in a class, please fill out a Wellness

Dollar Agreement form, found on the Infonet (Click on Employee Tools, then select Employee Well-being).

Wellness dollars are non-transferable.

WAYS to WELLNESS

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OCTOBERMASTER MY KITCHEN: EIGHT-PART COOKING COURSE Take command of your kitchen!

You and your family deserve healthy, nutritious, and

delicious meals that the whole gang will want to eat.

This comprehensive culinary school-style course will

help you develop the skills and knowledge you’ll need

to properly nourish your family as quickly and easily

as possible.

Wednesdays: Oct. 3, 10, 17, 24, 31 and

Nov. 7, 14, 21

Time: 6-8 p.m.

Instructors: Beth Dierkhising, RD, LD, and

Chef Jeremy Reinicke

Cost: $349 for all eight classes

Food for Thought: Oct. 3, 6-8 p.m.

Break down the differences between whole and

convenience foods with the dietitian. We will discuss

macronutrients and the role they play in our bodies.

Menu: Arugula Salad with Sweet Corn and Avocado

“Convenient” Cooking: Oct. 10, 6-8 p.m.

How much time are you saving by making boxed,

canned, bagged, and frozen meals? And what’s really

in them anyway? We’re going to do a side-by-side

comparison of prepackaged meals vs. their scratch-

cooked competitors. You will taste the difference and a

dietitian will explain their nutritional differences.

Menu: Boxed Mac-n-Cheese; Bagged Rice; Boxed

Hamburger Casserole vs. Scratch-Cooked

Planning and Prepping: Oct. 17, 6-8 p.m.

Learn recipe reading, common abbreviations,

substitutions and conversions. The dietitian and chef

will show you how to take the stress out of meal

planning and get you in and out of the supermarket.

Planning and prepping skills will put dinner on the table

in a snap.

Introduction to Basic Kitchen Skills:

Oct. 24, 6-8 p.m.

A solid understanding of the basics can transform your

kitchen into a fun and inviting place. Advance your

knife skills, handling, and maintenance. Measuring and

proper cooking temperatures will also be discussed.

Menu: Buttermilk Ranch; Classic Hummus; Greek

Cucumber Sauce; Pico De Gallo

Foundation of Flavor: Oct. 31, 6-8 p.m.

Herbs, spices, and seasonings are pretty much the

same thing, right? WRONG! In this session, we will

explore the wonderful world of flavor. We will also

discuss oils and vinegars, brines, and marinades and

how they can be used most effectively.

Menu: Sautéed Pork Loin with Asparagus and a Mixed

Green Salad

Classic Cooking Techniques: Nov. 7, 6-8 p.m.

What does it mean to grill, fry, sauté, roast, poach,

braise, and poêler? In this class, you will learn about

these seven classic cooking techniques and how to

best utilize them in your kitchen.

Menu: Braised Chicken; Sautéed Asparagus and Red

Bell Peppers; Poached Egg; Grilled Zucchini

Fresh off the Farm: Nov. 14, 6-8 p.m.

Variety IS the spice of life! But it is also the key to

balanced nutrition, especially when it comes to

fruits and veggies. Chef will grab an armful of fresh,

nutritious, and seasonal veggies and show you how to

apply the appropriate cooking technique to make those

veggies all they can be!

Protein Powerhouse: Nov. 21, 6-8 p.m.

Properly cooking, resting, and carving meat is

important for flavor, texture, and overall enjoyment.

But this is more than just a MEAT class! We will also

be exploring seeds, nuts, grains, and legumes as

important sources of protein.

Menu: Mixed Green Salad with Quinoa, Tomato, and

Cucumber; Filet Mignon; Halibut; Red Beans and Rice



MEAL PLANNING AND PREP FOR BREAKFAST Thursday, Oct. 4, 6-8 p.m.

Instructor: Jeremy Reinicke

Cost: $59

A little preparation can go a long way towards helping

us reach our weight loss goals. Get your day started

right with these protein packed grab-n-go breakfast

bites.

Menu: Mini Egg Bakes Loaded with Veggies and

Topped with Cottage Cheese and Avocado; Granola

Cups with Greek Yogurt and Fresh Berries; Blueberry

Oatmeal Power Muffins; Broccoli Cheddar Quinoa Bites

FRIDAY NIGHT BITES – BRISKETS AND BREWS Friday, Oct. 5, 6-8 p.m.

Instructor: Justin Julson and Jeremy Reinicke

Cost: $59

Think you can handle this explosion of aromas and

flavors? For this class we will be learning all about

Southern-inspired smoked brisket and the side

dishes that would have a true Southerner lining up for

seconds. And of course, we’ll be pairing a few hearty

seasonal beers from local brewers.

Menu: Smoked Brisket; Crispy Coleslaw with Carrot

and Jicama; Gluten-Free Cornbread; Kale Salad with

Green Bean and Sweet Potato; Low-Sugar Rhubarb

Crisp with Strawberry

30-MINUTE MEALS Tuesday, Oct. 9, 5-7 p.m.


Cost: $59

Save time and stress in 30 minutes or less! TWO from-

scratch, crowd-pleasing meals made fast and easy.

Menu: Charred Flank Steak with Chimichurri and

Grilled Veggies with Chili Lime Butter; Chicken Gyros

with Homemade Cucumber Sauce

COUPLES MASSAGE CLASSFriday, Oct. 12, 7-8:30 p.m.

Instructor: LeeAnn Marie, licensed massage therapist

Cost: $49 per couple

Location: Ways to Wellness Group Fitness Room

Bring a loved one and connect in a fun, new way. Learn

and practice a sampling of simple Swedish and Shiatsu

massage techniques that you can continue to share

with one another for years to come. Nurture each other

and relax in this one-of-a-kind well-being class taught

by a licensed massage/Shiatsu therapist and energy

work enthusiast. Wear comfortable clothing. We will

be working on chairs, mats, and pillows in the Group

Fitness Room.

SENSATIONAL SUSHI Thursday, Oct. 18, 6-8 p.m.


Cost: $59

Learn all about the foundations of great sushi. We will

cover common sushi terminology, how to make the

perfect sushi rice, slicing the fish, and proper rolling

(maki) and shaping (nigiri) techniques.

Menu: Salmon and Tuna Nigiri; Cucumber Roll; Spicy

Tuna and Rainbow Rolls

= Class requires full participation

All cooking classes have some element of participation.

= Wine or beer tasting

Available at cooking classes when indicated.

Blue indicates COOKING CLASS

Pink indicates WELL-BEING CLASS

WAYS to WELLNESS

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“PANNING” THE GLOBE – CHINA Friday, Oct. 19, 5-7 p.m.


Cost: $59

All aboard! In this series, we will get up close and

personal with cuisine from all around the globe. Join us

for one or all of them!

Menu: Shrimp Siu Mai (Steamed Dumpling) with

Smokey Soy Sauce; Chicken Lemongrass Wontons

with Chinese Five Spice; Sticky Pork Ribs with Sesame

Sauce; Cantonese Mango Pudding Cups

CULINARY RX – FOR CARDIAC WELLNESS Tuesday, Oct. 23, 5-7 p.m.


Cost: $59

Hippocrates is considered the father of modern

medicine. One of his most famous quotes is “Let food

be thy medicine, and medicine be thy food.” Join us

as we dispel the myth that heart-healthy food must be

bland and flavorless.

Menu: Garlic and Herb Crusted Filet Mignon with Sweet

Potato puree and Sautéed Green Beans with Lemon

NOVEMBERSMALL PLATES WITH BIG FLAVOR Thursday, Nov. 1, 5-7 p.m.


Cost: $59

The explosive flavors of tapas-style small plates are

more popular than ever. Invite your friends and family

to try these fun and flavorful appetizers for your next

get-together.

Menu: Mini Crab Cakes with Saffron Aioli and

Microgreens; Mussels with Lemon Coconut Broth and

Grilled Baguette; Fresh Ground Chorizo Sliders with

Caramelized Vidalia Onion; Seared Ahi Tuna Loin with

Tosa Shoyu, Nori and Scallion

FRIDAY NIGHT BITES – HOME FOR THE HOLIDAYS Friday, Nov. 2, 6-8 p.m.


Cost: $59

We feed our bodies every day, but let’s not forget to

nourish our relationships too! Grab your friend, sibling,

spouse, child, or coworker and join us for this date

night-style class where we all work together to create

our feast.

Menu: Sautéed Green Beans with Warm Bacon

Vinaigrette and Crispy Onion; Chateau Briand (roasted

beef tenderloin) with Mushroom and Shallot Pan

Sauce; Wild Rice Dressing with Roasted Chestnuts and

Cranberry; Mini Pecan Pies with Fresh Whip

MEAL PLANNING AND PREP FOR WEIGHT LOSS Tuesday, Nov. 6, 5-7 p.m.


Cost: $59

A little preparation can go a long way towards helping

us reach our weight loss goals. Power through your day

with these protein-packed lunches that will give you the

boost you need to get through your day.

Menu: Layered Mason Jar Salad with Grilled Chicken

and Tarragon; Shrimp and Sausage Skillet with

Zucchini, Red Peppers and Wild Rice; Roasted Apple,

Ginger and Sweet Potato Soup with Chia and

Greek Yogurt

INSTANT POT® AND AIR FRYER REVOLUTION Thursday, Nov. 8, 5-7 p.m.


Cost: $59

The Instant Pot claims to save us a ton of time in the

kitchen and the air fryer claims to save us a ton of

empty calories. Join us in the “test kitchen” as we take

them for a spin to see if they live up to all the hype.

Menu: Cabernet Braised Chicken with Mushrooms and

Turnips; Beef Burgundy with Brussel Sprouts; “Fried”

Walleye Tenders with Cajun Remoulade; “Fried” Apple

Hand Pies with Caramel Sauce



30 DAYS OF GRATITUDEMonday, Nov. 12, 6:30-7:30 p.m.

Instructor: Lisa Somerville, NBC-HWC

Cost: $25

‘Tis the season of thankfulness and gratitude. Kick off

your holiday season with a thankful heart. Create a

gratitude practice and learn how giving thanks for 30

days can lead to extraordinary experiences in all areas

of your life.

HONE YOUR KNIFE SKILLS Tuesday, Nov. 13, 5-7 p.m.


Cost: $59

Proper knife skills will not only make your time in the

kitchen more enjoyable, but get you in and out of the

kitchen quickly and safely as well. You will learn knife

maintenance and handling skills, and practice cutting

up some of the most difficult vegetables. Finally, we will

make a few dips and sauces to enjoy with our

cut veggies.

Menu: Buttermilk Ranch; Classic Hummus; Greek

Cucumber Sauce; Pico De Gallo

BEGINNERS GUIDE TO STARTING AN ELIMINATION DIET Wednesday, Nov. 14, 4-5 p.m.

Instructor: Megan Green, RD, LD

Cost: $25

Location: Ways to Wellness Community Room

Food is not just fuel, food is also information. Every bite

you take sends a message to your body. From these

messages, your body responds accordingly. If you

are suffering from gastrointestinal-related complaints,

headaches, low energy, depression, difficulty losing

weight, or skin irritations, the elimination diet can help

uncover which foods may be the culprits. Guided by a

functional nutrition dietitian, this class will provide you

with the materials you need to feel equipped to start an

elimination diet.

30-MINUTE MEALS- THANKSGIVING EDITION Thursday, Nov. 15, 6-8 p.m.


Cost: $59

Save time and stress in 30 minutes or less! From-

scratch cooking made fast and easy.

Menu: Sautéed Turkey Breast with Cranberry, Green

Beans and Fingerling Potatoes with Pan Gravy; Air-fried

Apple Hand Pies with Grand Marnier Caramel Sauce

“PANNING” THE GLOBE – GREECE Friday, Nov. 16, 6-8 p.m.


Cost: $59

All aboard! In this six-part series, we will get up close

and personal with the cuisine of Italy, India, Greece,

China, El Salvador, and Thailand. Join us for one or

all six!

Menu: Chicken Gyros with Cucumber Yogurt Sauce;

Classic Falafel with Quinoa Tabouleh Salad; Dolmades

(grape leaves stuffed with ground beef and rice) with

Olive and Meyer Lemon

THE DOCTOR WILL SEE YOU NOW…IN THE KITCHEN Wednesday, Nov. 28, 5-7 p.m.

Instructor: Dr. Samar Malaeb and Jeremy Reinicke

Cost: $59

University of Minnesota Physician and Endocrinologist,

Dr. Samar Malaeb, MD, joins Chef Jeremy in the kitchen

to share her passion for healthy food as she explains

the positive effects whole fresh foods can have on

our health. Additionally, tonight’s Mediterranean-style

menu was inspired by the classic favorites she enjoyed

growing up in Lebanon.

Menu: Tabouleh Salad with Tomato, Cucumber, and

Parsley; Chickpea Fatteh with Greek Yogurt and Pita;

Kafta Meatballs in Savory Tomato Broth; Orange

Blossom Milk Pudding with Rosewater

WAYS to WELLNESS

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TAPAS + VINO Thursday, Nov. 29, 5-7 p.m.


Cost: $59

Tapas-style small plates are as popular as ever, and for

good reason! Pair them up with a few classic Spanish

wines and who wouldn’t want to experience as many

different plates as possible? Are you ready for this

culinary thrill ride?

Menu: Air Fried Potato Croquettes with Manchego

Cheese and Serrano Ham; Chicken Pinchos with Mojo

Verde; Esquites Style Roasted Brussel Sprouts; Piquillo

Peppers stuffed with Honey Scented Chevre and Herbs

FRIDAY NIGHT BITES – COMFORT KITCHEN Friday, Nov. 30, 6-8 p.m.


Cost: $59

We feed our bodies every day, but let’s not forget to

nourish our relationships too! Grab your friend, sibling,

spouse, child, or coworker and join us for this date

night-style class where we all work together to create

our feast.

Menu: Minnesota Wild Rice Soup with Carrots and

Parsnips; Angus Pot Roast with Potato Puree and Kale

Salad; Southern Shrimp and Grits with Sweet Potato

and Leeks; From-Scratch Strawberry Shortcake with

Amaretto Whip and Mint

DECEMBERCULINARY RX – FOR WEIGHT LOSSTuesday, Dec. 4, 11 a.m.-1 p.m.


Cost: $59

Hippocrates is considered the father of modern

medicine. One of his most famous quotes is “Let food

be thy medicine, and medicine be thy food.” Join us

as we dispel the myth that healthy food must be bland

and flavorless.

Menu: Spinach Salad with Strawberry and Asian Pear;

Broccoli and Beef with Red Bell Pepper and Bok Choy;

Black Bean and Avocado Brownie Bites

EXERCISE FOR WEIGHT LOSSTuesday, Dec. 4, 6:30-7:30 p.m.

Instructor: Kirk Anderson, CPT

Cost: $25

Location: Ways to Wellness Group Fitness Room

Start your weight loss journey today! Have you wanted

to start a full body transformation but just don’t know

how to begin? Learn how to build workouts designed

to increase your metabolism, keep your heart rate in

the correct range, and promote lean muscle growth!

This class is half lecture and half exercise. Please dress

accordingly.

PRO APPROACH TO MEAL PLANNING Wednesday, Dec. 5, 6-8 p.m.


Cost: $59

Don’t start from scratch every day! Don’t eat the same

thing every day either. Make one meal and reinvent it

throughout your week. This will save time and money!

Menu: Chicken Piccata with Capers and Shallot on

Gluten-Free Pasta; Honey Glazed Chicken with Red

Pepper, Broccoli, and Chives; Chicken Teriyaki with

Pineapple, Onion, and Bell Pepper



GIFT OF SILENCEMonday, Dec. 10, 6:30-7:15 p.m.

Instructor: Lisa Somerville, NBC-HWC

Cost: FREE

YOU are invited to join Health and Wellness Coach

Lisa Somerville as she guides you through self-care,

gentle yoga, and breathing exercises enhanced with

meditation and reflection on the true meaning of the

season.

Registration is required as space is limited.

*Please bring a yoga mat if you have one.

30-MINUTE MEALS – COMPANY’S COMING! Tuesday, Dec. 11, 6-8 p.m.


Cost: $59

Save time and stress in 30 minutes or less! Scratch

cooking made fast and easy.

Menu: Winter Green Salad with Green Apple

Vinaigrette, Walnut, and Shaved Parmesan; Peppered

Flank Steak with Fresh Horseradish Sauce, Grilled

Asparagus, and Crushed Sweet Potato

HOLIDAY FAVORITES DONE RIGHT Thursday, Dec. 13, 5-7 p.m.


Cost: $59

Have you ever been to a holiday party where the meal

consisted of dried out “turkey jerky,” bland boring

mashed potatoes, and gravy so thick you could set

the ladle on top of it? Or even worse, were you the

one hosting this fiasco? Never again expose yourself

or your loved ones to these culinary atrocities! In this

class, you will learn not just how to make an incredible

classic holiday feast but you’ll learn the methods and

techniques as well!

Menu: Juniper and Rosemary Brined Turkey; Celery

Root Mash with the Perfect Pan Sauce; Roasted

Brussels Sprouts with Goat Cheese; Mini Apple Crisps

with Chambord Whip

THE FRUGAL CARNIVORE Friday, Dec. 14, 6-8 p.m.


Cost: $59

Providing high-quality meat for you and your family can

get expensive. Today we will explore ways to save big

when shopping for meat. Then we will explore common

butchery skills and practice proper protein cookery

as well.

Menu: Eight Cut and Spatchcock Chicken; Chateau

Briand and Filet Mignon; Pork Loin Chops; Fillet of

Salmon

A CHAMPAGNE TOAST Thursday, Dec. 20, 6-8 p.m.


Cost: $59

Just in time to “toast” in the holiday season! We will

sip fine French sparkling wine while we put together a

bunch of creative and fun canapes (fancy appetizers on

toast or bread).

Menu: Grilled Shrimp with Citrus Aioli and Scallion

on Grilled Baguette; Smoked Salmon Crostini with

Mascarpone, Honey, and Pear; Date and Walnut Scone

with Fig and Gorgonzola; Mini Chorizo Tostada with

Tomato, Avocado, and Microgreens

WAYS to WELLNESS

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JEREMY REINICKEJeremy takes a “back to the basics” approach to

cooking whole and fresh foods, focusing on using

the best available, locally-grown ingredients whenever

possible. He has always been passionate about great

food and loves helping others take command of their

own kitchens. Jeremy received his Associate of

Applied Science degree from Le Cordon Bleu

College of Culinary Arts.

JUSTIN JULSONJustin is passionate about helping others reach their

full potential in the gym and in life. He specializes

in sports performance, full-body mobility, strength

training, and weight management. Justin believes in

a holistic approach consisting of whole, natural foods,

stress reduction, periodized training, and spirituality.

Justin is a certified strength and conditioning

specialist (NSCA) and a certified health and

wellness coach (Wellcoaches).

KIRK ANDERSONKirk is driven to help others lead happier, healthier

lives. He specializes in corrective exercise, strength

training, and weight loss and management. He

believes in using exercise as medicine. With a positive

attitude, he helps others believe in themselves and

accomplish their goals. Kirk is an ACSM certified

personal trainer.

Our team includes registered

dietitians, certified personal trainers,

and life coaches, as well as a chef.

We’re experts in nutrition and weight

management, corrective exercise

and fitness training, and lifestyle and

behavior change. This unique skill

set allows us to treat each client as a

whole person. We’re passionate about

helping people achieve their personal

well-being goals, and we can’t wait to

work with you.

MEET OUR TEAM



MEGAN GREENMegan is truly passionate about helping each person

figure out what it means for them to achieve optimal

health and to feel their absolute best. She believes

learning new ways to take care of yourself should be

an enjoyable process. Megan likes helping clients

make simple changes to their well-being that add

up to a big difference in how they feel. Megan has a

Bachelor of Science in dietetics and is a registered

dietitian, certified personal trainer (ACE), and STOTT

Pilates instructor Level 1.

LISA SOMERVILLEAs a health and wellness coach, Lisa works

collaboratively with clients to tap into their innate

ability to heal themselves and live a life that is full of

joy, optimism, and true happiness. She supports each

client with a genuine sense of curiosity and provides

opportunity for self-exploration. Lisa has a strong

interest in self-compassion and mindfulness, including

meditation and yoga, and is available for one-on-

one sessions. Lisa holds a Bachelor of Science in

health promotion/wellness and health education,

and is a national board certified health and wellness

coach by the International Consortium for Health &

Wellness Coaching. She is trained in YogaFit Level 1,

chakras, kids and mindfulness meditation, and MBSR:

Mindfulness-Based Stress Reduction Program.

BETH DIERKHISINGBeth has a strong passion to help her clients

achieve their personal wellness goals, and her warm

personality allows them to feel at ease and develop

the strong rapport needed to work together and

accomplish positive change. She believes that laughter

and a fun attitude is important along the journey and

she reflects this in her work. She also shares her

passion for eating a nutritious and balanced diet with

her clients. Beth is a registered dietitian, certified

personal trainer (ACE), holds both Stott Pilates

Reformer Level 1 certification and special populations

training, and is a corrective exercise specialist (NASM).

COOKING and WELL-BEING CLASSES - Fairview...COOKING and WELL-BEING CLASSESMEAL PLANNING AND PREP FOR...

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Transcript of COOKING and WELL-BEING CLASSES - Fairview...COOKING and WELL-BEING CLASSESMEAL PLANNING AND PREP FOR...