COOKING andWELL-BEING CLASSES

JULY – SEPTEMBER 2018

at HEALTHEAST WAYS TO WELLNESS IN WOODBURYOpen to the public

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 jumpstart on improving your health and well-being. It’s all about you, so get started today on your journey.

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 consultations< Chef consultations< Pilates reformer< Yoga and meditation< Group fitness< Massage< Life coaching< Metabolic calorie test< Cardio/fitness test< BODPOD (body composition test)

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 discoverw2w.org.

SAVE WITH COOKING CLASS PACKS3-pack of cooking classes: $1385-pack of cooking classes: $199First-time attendees can use promo code letscook! to save $20.

* With the exception of health psychology visits, 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

JULYSELF-DOUBT TO SELF-TRUSTMonday, July 9, 5:30 - 6:30 pmInstructor: Lisa Somerville, NBC-HWCCost: $25 per personGuided meditation and facilitated group conversation will help you unlock your inner wisdom. Shift your mindset from self-doubt to self-trust. Nurture a more confident you and start living a life with more ease and less complication.

PROTEIN-PACKED SUMMER SALADS Wednesday, July 11, 11 am - 1 pmInstructor: Jeremy ReinickeCost: $59 per personWe hear much about the importance of lean protein in our diet, but who wants to eat chicken every day? Today we will make fun, summery salads that pack a well-balanced protein punch. Menu: Chickpea and Kidney Bean Salad with Tomato, Black Olives, Feta and Greek Dressing; Grilled Shrimp Salad with Avocado, White Bean and Herb Vinaigrette; Black Bean and Lentil Salad with Lime Vinaigrette and Baby Arugula

BUBBLES AND BITES Thursday, July 12, 6 - 8 pmInstructor: Jeremy Reinicke Cost: $59 per personWhether you’re lounging around a back yard BBQ or attending a formal gala, summer is the perfect time to enjoy a long, lean pour of sparkling wine! Join us to learn about sparkling wine and taste the appetizers that make them shine. Menu: Grilled Shrimp with Citrus Vinaigrette and Serrano Chili; Chorizo Stuffed Mushrooms with Manchego Cheese; Smoked Salmon Crostini with Mascarpone, Honey and Pear; Dark Chocolate Dipped Strawberries with Mint

MEAL PLANNING AND PREP FOR WEIGHT LOSS Wednesday, July 18, 6 - 8 pmInstructor: Jeremy Reinicke Cost: $59 per personA 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: Grilled Chicken Burrito Bowl with Black Beans and Chia Vinaigrette; Herbed Vegetable Soup with Lentils, Quinoa and Basil Pesto; Ginger Beef Edamame Bowl with Sesame and Wilted Bok Choy

RENEW AND RESTOREThursday, July 19, 5 - 6pmInstructor: Emily Kline, CHWCCost: $25 per personReplenish with deep relaxation practices. This class combines gentle stretching, affirmations, and guided imagery to soothe and nurture. Perfect for caregivers, parents, or anyone in need of self-care. Please wear comfortable clothing. Yoga mats and cushions will be provided.

= Class requires full participationAll cooking classes have some element of participation.

= Wine or beer tasting Available at cooking classes when indicated.

Blue indicates COOKING CLASS

Green indicates KID’S COOKING CLASS

Pink indicates WELL-BEING CLASS

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GRILLS GONE WILD! Thursday, July 19, 5 - 7 pmInstructor: Jeremy ReinickeCost: $59We’re stirring up the coals and setting our grills on fire for this one! Grab your appetite, your taste buds and your friends and get to The Kitchen Table ASAP! Menu: Grilled Fish Tacos with Radish, Avocado and Sweet Smoked Aioli; Grilled Oysters on the Half Shell with Chive Mignonette; Blackened Skirt Steak Lettuce Wraps with Pico De Gallo; Flamed Peach with Brandy Sauce

FRIDAY NIGHT BITES – ROSÉ’S RETURN! Friday, July 20, 6 - 8 pmInstructor: Jeremy ReinickeCost: $59 per personRosé is back! And we’re NOT talking about its evil twin, White Zin! They can be anything from elegant, sparkling and sophisticated to a solid patio sipper. We will all be working together to make a nutritious four-course dinner that pairs with different styles of Rosé! Menu: Melon Crostini with Crispy Pancetta on Grilled Baguette; Grilled Rosemary Flatbread with Bleu Cheese, Grapes and Honey; New England-Style Crab Cakes with Cilantro and Serrano Aioli; Chorizo Stuffed Mushrooms with Manchego Cheese

CARDIOLOGIST IN THE KITCHEN Thursday, July 26, 5 - 7 pmInstructor: Jeremy Reinicke and Dr. Christine Lange, MDCost: $59 per personDr. Christine Lange is teaming up with our chef in the kitchen. They will be answering all of your “cardio-culinary” questions as they work together to make a delicious, heart-healthy dinner. Menu: Lentil Stew with Quinoa, Kale and Lime; Hazelnut Crusted Salmon with Zucchini Noodles and Savory Tomato Jam

COUPLES MASSAGE CLASSFriday, July 20, 7 - 8:30 pmInstructor: LeeAnn Marie, LMT Cost: $49 per coupleBring 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 mats and pillows in the Group Fitness Room.

INTRO TO FUNCTIONAL NUTRITION SEMINARMonday, July 23, 3 - 3:45 pmInstructor: Lisa Hellem, RD, LDCost: FREE (registration is required as space is limited)Get healthy, lose weight, reduce pain, improve digestion and increase your energy level! Find out what all the buzz is about with our new Functional Nutrition Program. At this seminar, we will explain how Functional Nutrition is different from common treatment plans, what you can expect and how to get started. Join our registered dietitian for more information and a gut-healing, anti-inflammatory treat.

A CHEF’S SAFARI – LOS ANGELES Friday, July 27, 6 - 8 pmInstructor: Jeremy Reinicke Cost: $59 per personEver wondered what a chef might eat while traveling? Here is your chance to experience the dishes Chef Jeremy brought back to Minnesota from his travels, both domestic and abroad. Menu: Shabu-Shabu (Thinly sliced beef and vegetables cooked in a boiling broth by the diner at the table); Salmon and Tuna Nigiri Sushi

COOKING and WELL-BEING CLASSES

AUGUSTTHE FRUGAL CARNIVORE Thursday, Aug. 2, 6 - 8 pmInstructor: Jeremy Reinicke Cost: $59 per personProviding high-quality protein 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

PANNING THE GLOBE – HAWAII Friday, Aug. 3, 5 - 7 pm Instructor: Jeremy ReinickeCost: $59 per personAll aboard! Get ready to experience authentic flavors and techniques used in kitchens around the world. Spice up your family’s dinnertime by getting up close and personal with cuisine from all across the globe.Menu: Ahi Tuna Poke Salad with Cucumber, Edamame and Avocado; Teriyaki Spam Sliders with Grilled Pineapple, Red Onion and Cilantro; Huli Huli Chicken (BBQ chicken with pineapple, soy and ginger)

BRILLIANT BALANCEMonday, Aug. 6, 5:30 - 6:30 pmInstructor: Lisa Somerville, NBC-HWCCost: $25 per personLearn how to gain control over how you spend your time. Complete a time balance assessment and learn how to use and implement three strategies to find an extra hour a day for whatever you want. (If this class interests you, check out Living at Full Power on Aug. 20!)

INTRO TO FUNCTIONAL NUTRITION SEMINARMonday, Aug. 13, 3 - 3:45 pmInstructor: Lisa Hellem, RD, LDCost: FREE (registration is required as space is limited)Get healthy, lose weight, reduce pain, improve digestion and increase your energy level! Find out what all the buzz is about with our new Functional Nutrition Program. At this seminar, we will explain how Functional Nutrition is different from common treatment plans, what you can expect and how to get started. Join our registered dietitian for more information and a gut-healing, anti-inflammatory treat.

PRO APPROACH TO MEAL PLANNING Wednesday, Aug. 15, 5 pm - 7 pmInstructor: Jeremy ReinickeCost: $59 per personDon’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

A CHEF’S SAFARI – NEW ORLEANS Thursday, Aug. 16, 6 - 8 pmInstructor: Jeremy Reinicke Cost: $59 per personEver wondered what a chef might eat while traveling? Here is your chance to experience the dishes Chef Jeremy brought back to Minnesota from his travels, both domestic and abroad. Menu: Shrimp and Andouille Jambalaya; Cajun Chicken and Sausage Gumbo; Louisiana Chargrilled Oysters with Bleu Cheese and Bacon; Crab Stuffed Catfish with Cajun Remoulade

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GRILLING GREATNESS – BURGER BASH! Friday, Aug. 17, 6 - 8 pmInstructor: Jeremy ReinickeCost: $59Summer is in full swing and it’s time to fire up the grill! Join Chef Jeremy to learn all the tricks you’ll need to take your grilling skills to the next level this season. Menu: Freshly Ground Turkey Burger with Lettuce, Tomato and Avocado; Black Bean Burger with Feta and Herb Vinaigrette; Portobello Burger with Bacon, Egg and Smoked Gouda

LIVING AT FULL POWERMonday, Aug. 20, 5:30 - 6:30 pmInstructor: Lisa Somerville, NBC-HWCCost: $25 per personFully connect with yourself and create turning points to live free, light and fulfilled. Stretch beyond your comfort zone with guided self-reflection work and create single points of intentional focus in this energizing and introspective class. (If this class interests you, check out Brilliant Balance on Aug. 6!)

BRUNCH AND MIMOSAS Thursday, Aug. 23, 5 –7 pmInstructor: Jeremy ReinickeCost: $59Who doesn’t love brunch?! In this hands-on class, you will learn incredible Sunday brunch ideas while enjoying the mimosa of your choice. Menu: Oatmeal Cakes with Apple Compote; Portobello Brunch Burger with Sunny Egg; Biscuits and Gravy with Fresh Ground Maple Sage Sausage; Blueberry Scones with Pecans; Build-Your-Own Mimosa Bar

FOAM ROLLING AND MEDITATION FOR PAIN RELIEFFriday, Aug. 24, 5 - 6 pmInstructor: Justin Julson, CPT, CHWCCost: $25 per personJoin Justin Julson, CPT and Life Coach, for a combination of self-care you will not want to miss. Justin will lead you through a series of foam rolling exercises to improve flexibility and reduce pain. Learn about and experience a simple, mindful meditation for stress reduction and gratitude.

CULINARY RX – FOR CARDIAC WELLNESSWednesday, Aug. 29, 11 am - 1 pmInstructor: Jeremy Reinicke Cost: $59 per personHippocrates 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: Pecan Crusted Fillet of Walleye with Coconut Quinoa; Edamame Puree and Grilled Asparagus

FRIDAY NIGHT BITES – CAMPFIRE COOKERY! Friday, Aug. 31, 6 - 8 pmInstructor: Jeremy ReinickeCost: $59 per personWe 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: Cast Iron Hash with Kielbasa, Cabbage and Green Chilies; Sweet Vidalia Stuffed Onion Bombs with Parmesan, Basil and Tomato; Shrimp and Corn on the Cob Foil Packs with Cilantro and Lime

COOKING and WELL-BEING CLASSES

SEPTEMBERCULINARY RX – FOR WEIGHT LOSS Tuesday, Sept. 11, 5 - 7 pmInstructor: Jeremy Reinicke Cost: $59 per personHippocrates 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

CARB SAVVY COOKERY Wednesday, Sept. 12, 11 am - 1 pmInstructor: Justin Julson and Jeremy Reinicke Cost: $59 per personWhat’s the deal with carbohydrates? Are they all bad for us? Join us as Chef Jeremy breaks down the facts on carbs. Then we will break into teams and practice proper carb cookery. Menu: Rice Pilaf with Carrots, Peas and Sweet Corn; Turnip and Rutabaga Hash with Black Beans, Ham and Tomato; Zucchini Noodles with Classic Marinara and Roasted Brussels Sprouts

JOURNALING TO GROW AND THRIVEThursday, Sept. 13, 5 - 6 pmInstructor: Emily Kline, CHWCCost: $25 per personMake space for yourself! Journaling is one of most effective tools for reducing anxiety and enhancing health and happiness. Learn and practice simple journaling exercises to de-stress and gain self-awareness. Hibiscus iced tea and journals provided.

SAUVIGNON SMASH Thursday, Sept. 13, 6 - 8 pmInstructor: Jeremy ReinickeCost: $59Sauvignon Blanc is a staple in any serious wine collection. Tonight we will explore this grape and a few different vintner’s representations along with the foods that compliment them.Menu: Panzanella Salad with Asparagus; Walleye Slider with Tomato, Red Onion and Jalapeno Remoulade; Penne Pasta with Pesto, Grilled Chicken and Bell Peppers

A CHEF’S SAFARI – YUCATAN, MEXICO Friday, Sept. 14, 6 - 8 pmInstructor: Jeremy Reinicke Cost: $59 per personEver wondered what a chef might eat while traveling? Here is your chance to experience the dishes Chef Jeremy brought back to Minnesota from his travels, both domestic and abroad. Menu: Cochinita Pibil (Braised Pork Butt with Achiote, Coriander and Orange Juice); Sopa de Lima (Chicken Soup with Lime and Cilantro); Scallop Ceviche with Red Onion and Avocado.

THE SOUTHERN BBQ Tuesday, Sept. 18, 6 - 8 pmInstructor: Jeremy ReinickeCost: $59 per personFrom sauces and marinades to precision technique, no one BBQs like they do in the Deep South. So bring your best southern drawl and your appetite, and get ready for a flavor explosion. Menu: Sticky BBQ Chicken with Celery Root Slaw; Peach Pit Pulled Pork Sandwiches with BBQ Beans; Alabama Style White BBQ Shrimp with Horseradish, Mustard and Creamy Grits

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ANTI-INFLAMMATORY EATING FOR WEIGHT LOSSWednesday, Sept. 19, 4 - 5 pmInstructor: Megan Green, RD, LDCost: $25 per personDid you know that inflammation could be sabotaging your weight-loss efforts? Inflammation in the body contributes to weight gain and can lead to unhealthy food cravings. In this class, we’ll discuss the ways your body becomes inflamed and calculate your nutrition needs together. You’ll leave with a sample meal plan, a list of anti-inflammatory foods to implement, and action steps to take to get closer to feeling your best!

STRESS LESS FOR HEART HEALTHThursday, Sept. 20, 4 - 5:30 pmInstructor: Dr. Christine Lange, MD and Emily Kline, CHWCCost: $49 per personJoin Cardiologist Christine Lange and Life Coach Emily Kline to learn more about how your heart health is more than your cholesterol and blood pressure. Stress can have a big impact on your mind, body, and spirit, including your heart. In this workshop, you will experience ways to improve your response to stress including meditation, breathing exercises and simple techniques you can start practicing today. Dr. Lange will discuss how the body’s response to stress can affect your health. Wear comfortable clothing.

FALL GRILLING – CRANKIN’ UP THE “HEAT”! Wednesday, Sept. 26, 6 - 8 pmInstructor: Jeremy Reinicke Cost: $59 per personSpice lovers, this one’s for you! Tonight we are cranking up BOTH dimensions of “heat”. We’re turning the grill up to high and putting the spice on blast with fresh chili peppers.Menu: Grilled Jalapeno Poppers with Cheddar and Spicy Italian Sausage; Vietnamese-Style Bánh Mì Burgers with Thai Chili slaw; Grilled Chicken Skewer with Spicy Orange Ginger Glaze; Jasmine Rice with Cilantro

PANNING THE GLOBE – BRAZIL Thursday, Sept. 27, 5 - 7 pmInstructor: Jeremy Reinicke Cost: $59 per personAll aboard! Get ready to experience authentic flavors and techniques used in kitchens around the world. In this series, we will get up close and personal with cuisine from all across the globe.Menu: Empanadas with Hearts of Palm; Brazilian Shrimp and Okra Gumbo (Caruru de Camarao); Black Bean Stew with Smoked Ham and Beef (Feijoada); Acai Mousse with Granola and Fresh Berries (Açaí Na Tigela)

FRIDAY NIGHT BITES – A FEAST FROM THE MIDDLE EAST Friday, Sept. 28, 6 - 8 pmInstructor: Jeremy ReinickeCost: $59 per personWe 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: Cauliflower Shawarma with Pomegranate, Tahini, and Pine Nuts; Kibbeh (Lamb and Bulgar Wheat Fritters); Shakshuka (Eggs Poached in Tomato Sauce); Kufteh (Herbed Meatballs in Tomato Plum Sauce)

COOKING and WELL-BEING CLASSES

LOCATION:HealthEast Ways to Wellness 1825 Woodwinds Drive, Woodbury, MN 55125(Located within HealthEast Clinic - Woodwinds)

REGISTRATION:Available online at healtheast.org/wellnessrsvp, prepayment required for all classes.

PHONE:651.232.1926

EMAIL:waystowellness@healtheast.org

WEBSITE: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 day’s notice will be lost (due to advance preparation and purchasing). If Ways to Wellness cancels a class, a full refund will be granted by request.

Weather: Generally, Ways to Wellness does not cancel classes due to weather. Please plan ahead if your preference is not to 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.

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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.

LISA HELLEMLisa enjoys guiding clients to implement a real food way of living on a consistent basis. Her approachable and positive style helps empower clients. She strives for each client to experience the impact that healthy food and regular activity have on health, energy and quality of life. Lisa has a Bachelor of Arts degree in dietetics and is a registered licensed dietitian and certified personal trainer (NSCA).

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).

Our team includes registered dietitians, certified personal trainers and life coaches, as well as a chef and a psychologist. 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

COOKING and WELL-BEING CLASSES

CHRISTINE LANGE, MDDr. Lange has a particular interest in office-based cardiology, stress testing, echocardiography, cardiac CT and women’s cardiovascular health. She received her medical degree from Tufts University School of Medicine, completed her internal medicine residency at New York Presbyterian/Weill Cornell Medical Center and her cardiovascular disease fellowship at Beth Israel Medical Center.

EMILY KLINEEmily helps people take an integrative approach to wellness. In addressing the mind, body and spirit, people are able to clarify their highest values and priorities so they can begin to make meaningful and sustainable lifestyle changes. Emily is available to support people in any area that is impacting their health and well-being, such as work/life balance, stress management, relationships and weight loss. Emily is also available for one-on-one yoga and mindfulness meditation sessions. Emily completed professional training and certification in integrative health coaching from Duke Integrative Medicine at Duke University, and she is a certified Yoga Alliance teacher.

MEGAN GREENMegan is truly passionate about helping each personfigure out what it means for them to achieve optimalhealth and to feel their absolute best. She believeslearning 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.

© 2018 HealthEast® 7318-578303 6/18