SPRING 2022 PROGRAM GUIDE - MAINEGENERAL
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Spring 2022 Program Guide
We are so pleased to be able to offer in-person classes.
One reason we can have in-person classes is because of our high
vaccination rates. Another reason is that we are diligent about
keeping people safe. We require masking and social distancing,
along with hand sanitizing.
To learn more, visit www.mainegeneral.org/covid.
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Welcome Registering online is easy!
Spring is in the air. Birds are chirping, and the season of rebirth and renewal is Visit www.mainegeneral.org/
near. As the snow begins to melt and the sun shines longer, this season invites us classes-events. Once there, you can
to return to activities we laid to rest in the cold winter months. Open yourself to search for a class name or choose a
experience healthy living in a new way this season by participating in any of our category of classes to explore. See
healthy mind-body, physical movement or healthy cooking and eating classes. This further registration details on page 4.
is our Spring 2022 Program Guide for the months of April, May and June, filled with Questions or concerns? Call 872-4102
opportunities to learn, practice and enjoy. or email PHL@mainegeneral.org
In health & gratitude,
The Peter Alfond
Prevention & Healthy Living Team
Anne Conners
Director, Community Health
Alicia Rice
Community Programs Manager
Baylee Doughty
Community Programs Coordinator
Benjamin Ramsdell
Community Programs Coordinator
Julie Plummer
Community Programs Coordinator
Melissa Emmons
Community Programs Coordinator
Jami Sirois
Administrative Assistant
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Registration Information Peter Alfond Prevention & Healthy Living
To register for a class:
Center Policies
1. Go to www.mainegeneral.org/classes-events.
Senior, Veteran, MaineGeneral Delays and Cancellations
2. Choose the class you want. and Second Household We reserve the right to cancel a
3. Complete all registration information.
Member Discounts class due to low enrollment or
We offer a 20 percent discount per unexpected events. If that occurs,
4. We accept credit and debit cards. class to: we will notify you and refund your
Payment is required upon registration. class fees.
• Seniors (age 65 and older)
5. We will confirm your registration by email. • Veterans (those who served in Weather Cancellations
the armed forces of the United If we need to cancel a class session
If you need help registering, are seeking States) because of weather, we will put
financial assistance or would like to request a
• Current MaineGeneral a message on our voicemail at
special accommodation, please call
employees 861-5257 at least two hours before
872-4102.
the class start time. We also list
• Second member of a household
The Peter Alfond Prevention & Healthy Living weather cancellations on our
who registers for the same class
Center will make reasonable modifications Facebook page:
and accommodations to make sure people www.facebook.com/mainegeneralphl.
Payment Assistance
with disabilities have equal opportunity to
participate in all classes and events. Additional help paying for classes is Refunds
available on an as-needed basis:
Class fees will be returned if a class
If you are a person with a disability who • 50 percent off the cost of class is canceled. Class refunds can be
requires an accommodation to participate (limited to two classes per made if a class is dropped more
fully in a class or event, please let us know at quarter) than 24 hours before it starts.
least 48 hours before it starts. No refunds will be given within
• 100 percent off the cost of class
(limited to one class per quarter) 24 hours of a class start time or
after a class has started.
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Spring 2022 Classes
Healthy Mind & Body Physical Movement Healthy Cooking & Eating
NEW Action for Self-Compassion: Group Chair Yoga 30-Minute Meals
Health Coaching Series NEW Functional Flow Anyone Can Cook
Body Scan Meditation Gentle Flow Yoga Buddha Bowls
Creating Your Own Healthy Living Space NEW Gentle Yin Yoga Cooking for Diabetes
NEW Funny Business Gentle Yoga NEW Cook Once, Eat Twice
NEW Getting to Know Yourself Through the Gentle Yoga Level 2 NEW Cooking for Two
Koshas
Nordic Walking Cooking the Mediterranean Way
Guided Deep Breathing
Power Yoga Fuel up Your Mornings
Guided Nature Walk
Prenatal Yoga Healthy Eating after Weight-Loss Surgery
Healing Glass Mandalas
Qigong How to Cook Fish
Healing Meditation with Crystal Bowls
Resistance Band Training Instant Pot
Introduction to Mindfulness & Movement
Yin Yoga Italian Cooking
Meditation
NEW Yin Yoga and Myofascial Release Soups & Stews
Reiki: Individual Sessions
Yoga for Bone Health Spanish Cooking
NEW Relax with Hypnosis
Yoga for Bone Health Level 2
Self-Compassion Meditation
Yoga-Infused Stretch
NEW Spirit Animal Meditation & Creation:
A Mindfulness and Art Workshop NEW Yoga Sampler
Spiritual Folk Dancing
Stop Smoking with Hypnosis
NEW Women’s Frame Drum Class for
Beginners
NEW World Rhythms Drum Circle
Yoga Nidra
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Healthy Mind & Body 6
Healthy Mind & Body
NEW Action for Self-Compassion: Group Health Coaching Series Body Scan Meditation
Are you ready to dive deeper and take a look at your life? When we are busy tending A body scan meditation is a specific
to our families, friends and jobs, it can be easy to put our own needs aside and type of meditation in which you focus
focus on others. However, what happens when you run out of steam? Action for on one part of your body at a time. It is
Self-Compassion is a six-week group coaching workshop that offers you time and great for both beginners and those who
space to cultivate self-awareness, patience and compassion through conversation, regularly practice meditation.
group exercises and action steps. By fortifying your own inner strength, you can
Instructor: Amanda Doody
better connect and engage in the world around you with joy, ease and perhaps a new
MaineGeneral
perspective.
Location: Alfond Youth
Cost: $42/person & Community
Instructor: Nicole Hudson Center, Waterville,
Location: Zoom Multipurpose Room
Date: Thursday, April 28 – June 2 Cost: $16/person
7 – 8:15 p.m. Date: Tuesday, April 19
(6 sessions) 5 – 6 p.m.
Cost: $16/person
Date: Tuesday, May 17
5 – 6 p.m.
Cost: $16/person
Date: Tuesday, June 14
5 – 6 p.m.
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Healthy Mind & Body
Creating Your Own Healthy Living NEW Funny Business NEW Getting to Know Yourself
Space You’ve probably heard the old saying, Through the Koshas
If you are looking to de-stress, slow “laughter is the best medicine.” But Learn how to balance all your bodies
down and focus on what is really it’s more than just an old wives’ tale — through this two-hour workshop on the
important in life, this talking circle may laughing can really benefit your health, Koshas. The Koshas, or energetic layers,
be for you. Join us to create your own from reducing stress to boosting your comprise your physical, vital energy,
healing and healthy space. immune system. You will learn how to mental, wisdom and bliss bodies that,
make a work of comedy, whether stand- when in harmony, allow for wholeness.
Cost: $16/person up, satire or sketch, and create jokes By better understanding the different
Instructor: Ray Reitze revolving around a particular theme that layers of yourself, you can identify more
Location: Alfond Center for speaks to you. Whether you're looking accurately where you may be feeling
Health, Augusta, to write your own humor, give comedy off balance and how you can return to
Conference Room 3 performance a try or just hope to catch center.
a laugh by the work of others, Funny
Date: Tuesday, June 14 Cost: $20/person
Business is the class for you.
5:30 – 6:30 p.m. Instructor: Nicole Hudson
Cost: $42/person
Location: Zoom
Instructor: Wayne Paradis
MaineGeneral Date: Thursday, May 26
11 a.m. – 1 p.m.
Location: Alfond Center for
Health, Augusta,
Classroom 2
Date: Thursday, May 19 –
June 23
4:30 – 5:30 p.m.
(6 sessions)
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Healthy Mind & Body
Guided Deep Breathing Guided Nature Walk Healing Glass Mandalas
Deep-breathing exercises have been Join Registered Maine Guide Ray The word Mandala comes from ancient
shown to support blood flow, increase Reitze through the wooded trails of the Sanskrit and means Sacred Circle.
energy levels, stimulate the lymphatic Viles Arboretum. Throughout the walk, Create a fusing glass Mandala to place
system and improve digestion. Explore participants will explore the concept on a stand as a reminder of what you
various deep-breathing techniques and of stillness, embrace nature’s calming hold sacred. Choose from a wide range
find one that's perfect for you. Styles effects on health and learn to identify of fusing glass, embellishments and
reviewed include deep-belly breathing, plants that contain healing properties. paints to create healing images to take
unequal-ratio breathing and alternate- The terrain being walked/explored is home. Fusing glass means melting
nostril breathing. uneven. multiple layers of glass together in a
kiln. The finished Mandalas are fired in a
Cost: $26/person Instructor: Ray Reitze
kiln and returned the second session.
Instructor: Michael Keighley Location: Viles Arboretum,
MaineGeneral Augusta Cost: $32/person
Location: Alfond Center for Cost: $16/person Instructor: Maryam Mermey, PhD
Health, Augusta, Date: Friday, May 13 Location: Alfond Center for
Classroom 2 5 – 6 p.m. Health, Augusta,
Date: Monday, April 25 & Conference Rooms
May 2 Cost: $16/person 1&2
5 – 6 p.m. Date: Friday, May 27 Date: Session 1: Saturday,
(2 sessions) 5 – 6 p.m. April 23; 12:30 –
3:30 p.m.
Cost: $16/person Session 2: Saturday,
Date: Friday, June 10 April 30; 12:30 –
5 – 6 p.m. 2 p.m.
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Healthy Mind & Body
Healing Meditation with Crystal Introduction to Mindfulness & Reiki: Individual Sessions
Bowls Movement Meditation Reiki is an energy healing practice said
Relax as you listen to the soothing Mindfulness meditation has many to encourage emotional and physical
sounds of the crystal singing bowls physical and psychological benefits healing through universal energy
while gently guided through a meditation as indicated through several research transferred between the practitioner
focusing on your energy systems. You studies and methodologies, including and receiver. Spend one-on-one time
will also experience toning, a wonderful functional MRI (fMRI). These benefits with Brenda Colfer, Reiki practitioner, to
take-home tool to help you maintain include improvements in mood, anxiety, experience these benefits for yourself.
a clear energetic body. You will leave attention and lowered physiological Instructor: Brenda Colfer
feeling balanced, aligned and renewed! arousal and reactivity. This course
introduces participants to mindfulness Location: Zardus Art of Massage
Cost: $20/person & Wellness Spa,
meditation skills along with steps and
Instructor: Brenda Colfer resources for continued practice. Part Gardiner
Location: Alfond Center for of the class will also focus on how Date: Thursday, June 9
Health, Augusta, to approach movement and exercise Cost: $20/person
Conference Rooms mindfully, setting the stage for awe and
Time: 4 – 4:30 p.m.
1&2 for continued outdoor mindful exercise.
Date: Wednesday, June 15 Cost: $20/person Cost: $20/person
5 – 7 p.m. Instructor: Jeff Matranga, PhD Time: 4:45 – 5:15 p.m.
Location: Zoom
Cost: $20/person
Date: Sunday, April 3
12 – 3 p.m. Time: 5:30 – 6 p.m.
Cost: $20/person
Time: 6:15 – 6:45 p.m.
10Healthy Mind & Body
NEW Relax with Hypnosis Self-Compassion Meditation NEW Spirit Animal Meditation &
Are you experiencing anxious feelings Sometimes life can get so busy and Creation: A Mindfulness & Art
or even a sense of panic? Hypnosis overwhelming that taking time for Workshop
is a highly effective tool to help you self-care is the last thing on our minds. Participants will learn the qualities of
stay calm in even the most stressful You will learn techniques to help foster the spirit animal that may fit their path
circumstances. In this group setting, kindness and gentleness around in life and meditate to meet their spirit
you will learn to manage your anxiety yourself. Experience how breath work, animal. Activities will include journaling
and regain control of your mind by combined with guided meditation, can and creating art as a reflection of their
challenging negative thoughts with help you navigate life's emotional ups meditation. Art creations can be made
relaxation hypnosis. and downs with greater ease and self- out of the following choices: soap
compassion. Please dress comfortably. carving, clay sculpture, watercolor
Cost: $20/person
Instructor: Arlene Wing Instructor: Melissa Caron painting or color pencil drawing. Digital
Location: Alfond Center for creations are possible if participants
Location: Alfond Center for supply their own device and come
Health, Augusta, Health, Augusta,
Classroom 1 prepared with a drawing application.
Classroom 2
Cost: $16/person Cost: $20/person
Date: Thursday, April 7
4 – 5:30 p.m. Date: Thursday, April 7 Instructor: Shalimar Chasse
6 – 7:15 p.m. Location: Viles Arboretum
Education Center,
Cost: $16/person Augusta
Date: Tuesday, April 19 Date: Sunday, April 17
2 – 3:15 p.m. 2 – 4:30 p.m.
11Healthy Mind & Body
Spiritual Folk Dancing Stop Smoking with Hypnosis NEW Women’s Frame Drum Class
Experience singing and dancing through Have you tried to quit smoking but just for Beginners
circle and partner formations. Practicing can't break the habit? Hypnosis can help Experience one of the oldest forms of
historically sacred dances provides you regain control and stop smoking. drumming. Frame drums are lightweight
ways to experience the truth offered by In this group hypnosis setting, you will and easy to play. Research shows that
different faiths and traditions. Some identify and overcome physical and drumming makes our brains more
people refer to this practice as “Sacred ritualistic triggers to smoking, take efficient while also helping to strengthen
Dances of Universal Peace.” charge of sabotaging behaviors and our cancer killer cells. Drumming can
become confident and secure in your also help with depression and anxiety.
Cost: $20/person
new life as a non-smoker. Beginners will learn three different
Instructor: Maryam Mermey, PhD ways to hold the drum, four basic drum
Cost: $60/person
Location: Alfond Center for strokes and how to play basic rhythms.
Health, Augusta, Instructor: Arlene Wing
Conference Rooms Location: Alfond Center for Cost: $35/person
1&2 Health, Augusta, Instructor: Carol Richards
Date: Saturday, June 18 Conference Room 1 Location: Arch Beta Resident
1 – 3 p.m. Date: Wednesday, May 4 – Center, Augusta
June 1 Date: Wednesday, April 6 –
4 – 5:30 p.m. May 4
(3 sessions; biweekly) 6 – 7 p.m.
(5 sessions)
12Healthy Mind & Body
NEW World Rhythms Drum Circle Yoga Nidra
Calling all hand drummers and drum- Yoga Nidra is a form of guided
curious individuals! Let’s take a journey meditation done by lying down on
around the world through rhythm. your mat. Its emphasis on extended
Relieve stress and boost your immunity stillness, silence and resting the body
while learning easy world rhythms and to exercise the mind makes it uniquely
how to improvise using your own beat. challenging. Participants can relax in
No experience is needed. Don’t think their own space with this virtual class
you have rhythm? Guess again — we and are encouraged to bring pillows,
all have a drum beating inside us. You neck cradles or eye pillows and cover
are welcome to borrow a drum for the with a blanket. Participants will not be
class or bring your own percussion physically moving during this class.
instrument.
Cost: $56/person
Instructor: Carol Richards Instructor: Beth Jones
Location: Arch Beta Resident Location: Zoom
Center, Augusta
Date: Wednesday, April 6 –
Cost: $16/person May 25
Date: Wednesday, May 11 6 – 6:45 p.m.
6 – 7 p.m. (8 sessions)
Cost: $16/person
Date: Wednesday, June 22
6 – 7 p.m.
13Physical Movement
Chair Yoga
Experience 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 decrease stress and increase
strength and flexibility. Learn poses you
can even do right in your office chair to
relax and recharge!
Cost: $70/person
Instructor: Ann Parker
Location: Arch Beta Resident
Center, Augusta
Date: Wednesday, April 13 –
June 15
10 – 11 a.m.
(10 sessions)
14Physical Movement
NEW Functional Flow Gentle Flow Yoga NEW Gentle Yin Yoga
Functional Flow blends functional Gentle Flow Yoga is ideal for those This Gentle Yoga class offers a
movements and flow yoga. This class who would like to try yoga or those balanced blend of strengthening,
will help build mobility, balance and who want to refresh their practice. This opening and stretching — a therapeutic
strength, and will challenge each class will help build flexibility, balance yoga practice for all bodies. You will
individual to their own potential. Expect and strength and will challenge each get a taste of two distinctly different
to leave class feeling inspired, refreshed individual to achieve their own potential. styles of yoga in this class: traditional
and energized! All experience levels are welcome. Hatha Yoga and Yin Yoga. Each class
will begin with gentle movement to
Cost: $42/person Cost: $56/person
warm and strengthen the body and
Instructor: Julia Redman Instructor: Beth Jones will transition into long holds in floor
Location: Alfond Center for Location: Zoom postures to increase flexibility/range
Health, Augusta, Date: Tuesday, April 5 – of motion. Class emphasis will be
Conference Room 2 May 24 on breath-linked movement, learning
Date: Thursday, April 14 – 9 – 10 a.m. proper alignment and developing body/
May 26 (8 sessions) mind awareness. Suitable for everyone,
(no session May 5) including beginners and seniors. The
5:30 – 6:30 p.m. only prerequisite is that you can get
(6 sessions) down on the floor.
Cost: $56/person
Instructor: Kim Nixon
Location: Zoom
Date: Friday, May 6 –
June 24
9 – 10 a.m.
(8 sessions)
15Physical Movement
Gentle Yoga Gentle Yoga Level 2 Nordic Walking
Stretch and strengthen your muscles, This class is for those who have been Take your walking to the next level
gain flexibility, improve balance, reduce taking and enjoying Gentle Yoga, but by using poles. Adding poles will
stress and relax with this gentle yoga are looking to move to the next level or incorporate the upper body and core,
class appropriate for beginners or those those who have prior yoga experience. increasing your heart rate. Learn the
with experience. basics and practice the techniques by
Cost: $56/person
walking on a variety of local Augusta
Instructor: Julia Redman Instructor: Julia Redman trails. Nordic poles will be provided.
Cost: $56/person Location: Alfond Center for Cost: $42/person
Location: Alfond Center for Health, Augusta,
Health, Augusta, Classroom 1 Instructor: Barbara Godfrey
Classroom 1 Date: Monday, April 18 – Location: Augusta Walking
Date: Monday, April 18 – June 20 Trails
June 20 (no session April 25 & Date: Thursday, May 19 –
(no session April 25 & May 9) June 23
May 9) 11:15 a.m. – 12:15 p.m. 4:30 – 5:30 p.m.
9:30 – 10:30 a.m. (8 sessions) (6 sessions)
(8 sessions)
Cost: $56/person
Location: Zoom
Date: Tuesday, May 3 –
June 21
4:30 – 5:30 p.m.
(8 sessions)
16Physical Movement
Power Yoga Prenatal Yoga Qigong
Power Yoga combines a Vinyasa- Many physical and emotional changes Qigong is an ancient Chinese practice
style yoga with a heart rate-increasing take place during pregnancy. Prenatal that combines controlled breathing,
workout, giving you a powerful flexibility Yoga honors these changes as we gentle movement and meditation to
and strength-building exercise routine. connect to baby throughout the promote good mental, physical and
This class is for those who practice childbearing months. This yoga helps spiritual health. It offers many benefits,
yoga regularly and are looking for a mothers stay healthy throughout including improved balance and reduced
more-intense workout. pregnancy and remain flexible and stress levels.
strong. Postures to help strengthen
Cost: $49/person Cost: $56/person
the pelvic floor muscles, keep the body
Instructor: Michael Keighley flexible and relieve many common Instructor: Shalimar Chasse
MaineGeneral discomforts of pregnancy will be Location: Alfond Center for
Location: Alfond Center for incorporated. We will also explore Health, Augusta,
Health, Augusta, focus through balance and the breath Conference Room 2
Conference Room 3 to connect mother and baby. Prenatal Date: Wednesday, April 6 –
Date: Monday, May 9 – Yoga includes poses, deep breathing, May 25
June 27 relaxation and meditation that may be 5 – 6:15 p.m.
(no session June 6) practiced through all trimesters. (8 sessions)
5 – 6 p.m. Cost: $42/person
(7 sessions) Instructor: Julia Redman
Location: Zoom
Date: Saturday, April 16 –
May 21
10:30 – 11:30 a.m.
(6 sessions)
17Physical Movement
Resistance Band Training Yin Yoga NEW Yin Yoga & Myofascial
This strength-training exercise uses Yin yoga is a slow-paced, meditative Release
thick elastic tubing to provide resistance. style of yoga where floor postures are Learn tools to help reduce tension and
Because it uses equipment you can take held for longer periods of time while increase relief. Through the practice of
anywhere, it is perfect for on-the-go or participants relax their muscles and focus Yin Yoga, combined with the techniques
at-home workouts. Learn exercises you on breathing. It is great for all levels, of MFR (myofascial release), you will
can do to increase strength, coordination especially those with joint issues. Benefits learn how to pinpoint fascial buildup
and balance. Resistance bands will be of this “quiet yoga” include decreased that can lead to pain and stiffness.
provided. tightness and improved joint mobility and This workshop offers tools to better
range of motion. Participants must be understand how your physical body is
Instructor: Baylee Doughty
able to get down onto the floor. connected. You will also learn how to
MaineGeneral
Cost: $56/person maintain mobility and explore more
Cost: $35/person easeful movement. You will need four
Location: Alfond Youth & Community Instructor: Kim Nixon tennis balls, a long sock and a yoga
Center, Waterville, Location: Zoom block for this practice.
Multipurpose Room Date: Saturday, April 9 – Cost: $28/person
Date: Wednesday, April 6 – May 28
May 11 (no session May 4) 8 – 9 a.m. Instructor: Nicole Hudson
11:30 a.m. – 12:30 p.m. (8 sessions) Location: Zoom
(5 sessions) Date: Monday, April 18 –
Cost: $42/person May 9
6:30 – 7:45 p.m.
Location: Alfond Youth & Community
(4 sessions)
Center, Waterville,
Multipurpose Room
Date: Wednesday, May 18 –
June 22
18 4 – 5 p.m. (6 sessions)Physical Movement
Yoga for Bone Health Yoga for Bone Health Level 2 Yoga-Infused Stretch
A consistent yoga practice of low- This class is for those who have taken Stretch your muscles, gain flexibility and
impact, weight-bearing poses may slow Yoga for Bone Health or who practice improve balance with common yoga
the rate of bone loss as it builds bone yoga regularly and want to continue moves that will deepen your stretch and
and muscle strength, improves balance building a bone-strengthening practice move your body, reduce stress and help
and reduces the risk of falls. Twelve appropriate for the individual. Please you relax. Participants can expect to
traditional yoga poses, varied to meet note, we will be getting down to and up hold poses for a deep stretch and get up
individual needs, form the core of this from the floor at least once per class. and down from the floor.
slow-paced practice. A chair or wall may
Cost: $42/person Cost: $56/person
be used for standing balance support.
We will be getting up/down from a mat Instructor: Ann Parker Instructor: Amanda Doody
on the floor at least once during the Location: Alfond Center for MaineGeneral
class. No yoga experience is needed. Health, Augusta, Location: Alfond Youth &
Cost: $56/person Conference Room 3 Community Center,
Date: Thursday, April 28 – Waterville,
Instructor: Ann Parker Multipurpose Room
June 2
Location: Alfond Center for 4:30 – 5:30 p.m. Date: Thursday, April 21 –
Health, Augusta, (6 sessions) June 9
Conference Room 3 5 – 5:45 p.m.
Date: Wednesday, April 13 – (8 sessions)
June 1
4:30 – 5:30 p.m.
(8 sessions)
19Physical Movement
NEW Yoga Sampler
Yoga offers us the opportunity to get
to know ourselves, our bodies and
our worlds differently. And, just as
individuals vary, so do styles of yoga.
This series explores different styles
of yoga to broaden your knowledge
and expand your practice to find what
works best for you and your body. Each
week, we will explore a different type of
yoga and learn its benefits and how to
incorporate it into our lives.
Cost: $42/person
Instructor: Nicole Hudson
Location: Zoom
Date: Monday, May 16 –
June 20
6:30 – 7:30 p.m.
(6 sessions)
20Healthy Cooking & Eating
30-Minute Meals
Even if you love to cook, you do not usually want to spend hours in the kitchen,
especially during the work week. Learn how to create simple, flexible and delicious
meals with minimum time and effort.
Instructor: Ben Ramsdell
MaineGeneral
Cost: $20/person
Location: Alfond Center for Health, Augusta, Teaching Kitchen
Date: Wednesday, April 13
11 a.m. – 1 p.m.
Cost: $20/person
Location: Kennebec Valley Community College, Waterville
Date: Tuesday, April 19
5:30 – 7:30 p.m.
Cost: $20/person
Location: Alfond Center for Health, Augusta, Teaching Kitchen
Date: Monday, June 20
5:30 – 7:30 p.m.
21Healthy Cooking & Eating
Anyone Can Cook Buddha Bowls NEW Cook Once, Eat Twice
Do you consider yourself a novice in Chances are, you've inadvertently made Do you love the convenience of leftovers
the kitchen? This class is for YOU. We a grain bowl out of leftovers before. but get bored eating the same thing for
will start from the ground up, learning However, these bowls — consisting of days? With a bit of planning, you can
about basic kitchen equipment, staple grains, vegetables, protein and dressing transform them into something new
ingredients, cooking techniques and — have the potential to become your and delicious with next to no effort.
the building blocks of nutrition. You will go-to weeknight staple. The best part? You'll learn how to think ahead and
understand how to read recipes and They're hard to mess up. Learn a few create multiple dishes with one cooking
make delicious food for you and your simple rules that will help you throw session.
family, and you will also learn how to fill together simple, delicious meals in no
Instructor: Ben Ramsdell
those meals with all of the good stuff time.
MaineGeneral
your body needs to thrive.
Instructor: Keith Giles Cost: $20/person
Cost: $25/person Location: Alfond Center for Location: Alfond Center for
Instructor: Ben Ramsdell Health, Augusta, Health, Augusta,
MaineGeneral Teaching Kitchen Teaching Kitchen
Location: Alfond Center for Cost: $20/person Date: Wednesday, May 4
Health, Augusta, Date: Saturday, May 14 5:30 – 7:30 p.m.
Teaching Kitchen 11 a.m. – 1 p.m.
Date: Wednesday, May 11 & Cost: $20/person
May 18 Cost: $20/person Location: Alfond Youth &
5:30 – 7:30 p.m. Date: Thursday, May 19 Community Center,
(2 sessions) 5:30 – 7:30 p.m. Waterville, Teaching
Kitchen
Date: Tuesday, June 7
5:30 – 7:30 p.m.
22Healthy Cooking & Eating
Cooking for Diabetes NEW Cooking for Two Cooking the Mediterranean Way
Regardless of how diabetes affects Empty nesters, young couples, living You do not need to travel across the
you, your family and your friends, you alone, those who enjoy cooking every globe to experience the health benefits
can enjoy all of your favorite foods with day — all are welcome! You will learn of a Mediterranean Diet. After a quick
just a few small tweaks. This class will how to prepare scaled-down delicious trip to your local grocery store, you
cover all your questions, show you how and healthful meals quickly, cheaply and can be on your way to discovering
to make easy substitutions in meals you efficiently! delicious flavors and fresh foods that
already love and teach you delicious promote health and prevent disease.
Instructor: Ben Ramsdell
recipes you and your whole family will With deliciously simple recipes, you will
MaineGeneral
enjoy. learn how easy it is to pick up some
Cost: $20/person Mediterranean habits.
Cost: $25/person
Location: Alfond Center for
Instructors: Elizabeth Gallagher, RD Instructor: Keith Giles
Health, Augusta,
MaineGeneral Teaching Kitchen Location: Alfond Center for
Location: Alfond Center for Health, Augusta,
Date: Thursday, April 14
Health, Augusta, Teaching Kitchen
5:30 – 7:30 p.m.
Teaching Kitchen Cost: $25/person
Date: Wednesday, April 20 Instructor: Keith Giles Date: Thursday, April 21 &
& 27 Cost: $20/person 28
5:30 – 7:30 p.m. 5:30 – 7:30 p.m.
Location: Alfond Youth &
(2 sessions) (2 sessions)
Community Center,
Waterville, Teaching
Cost: $25/person
Kitchen
Date: Thursday, June 9 & 16
Date: Wednesday, May 25
5:30 – 7:30 p.m.
5:30 – 7:30 p.m.
(2 sessions)
23Healthy Cooking & Eating
Fuel Up Your Mornings Healthy Eating After Weight-Loss How to Cook Fish
Get your morning started on the Surgery Eating more fish can be a delicious way
right track with delicious recipes that Weight-loss surgery requires a lot of to add more lean protein to your diet,
incorporate some of the nutrition you'll preparation and planning, both before as well as heart-healthy omega-3 fatty
need to keep up with your busy day, as and after. Let us help you with the after acids. This virtual class will expose you
well as tips to help you save time and part! Learn recipes and techniques to to a variety of cooking techniques for
money while eating the best breakfasts help aid your transition. several different types of fish. More
ever! importantly, you'll learn how to select the
Cost: $20/person freshest seafood, store it, prepare it and
Instructors: Patty Morini &
Instructors: Elizabeth Gallagher, introduce your family to more varieties
Jane Moore, RD
RD, & Ben Ramsdell of seafood than ever before.
MaineGeneral
MaineGeneral
Location: Alfond Center for Cost: $15/person
Location: Alfond Center for
Health, Augusta, Instructor: Ben Ramsdell
Health, Augusta,
Teaching Kitchen MaineGeneral
Teaching Kitchen
Cost: $20/person Location: Zoom
Date: Thursday, June 2
Date: Thursday, May 5 5:30 – 7:30 p.m. Date: Monday, May 23
5:30 – 7:30 p.m. 5:30 – 6:30 p.m.
Cost: $20/person
Date: Tuesday, May 31
5:30 – 7:30 p.m.
24Healthy Cooking & Eating
Instant Pot Italian Cooking Soups & Stews
The cooking appliance everyone's Learn how to make some of your There is nothing quite like a bowl of
talking about! Learn how to make it work favorite Italian dishes, including chicken soup to warm you up and soothe your
for you. We will talk about what it does piccata and winter minestrone. We have soul on a cold day. In this hands-on
(more than you might think) and how to lightened them up, packed them with cooking class, learn techniques and
use it safely. Then we will make some flavor and made them simple for you to recipes for soups and stews that are big
deliciously quick dishes with it. Instant cook and enjoy at home. on flavor and nutrition and easy on the
fun! wallet.
Cost: $20/person
Instructor: Ben Ramsdell Instructor: Anna Froman, ND Cost: $20/person
MaineGeneral Instructor: Anna Froman, ND
Location: Alfond Center for
Location: Alfond Center for Health, Augusta, Location: Alfond Center for
Health, Augusta, Teaching Kitchen Health, Augusta,
Teaching Kitchen Teaching Kitchen
Date: Wednesday, June 8
Cost: $20/person 5:30 – 7:30 p.m. Date: Wednesday, April 6
Date: Thursday, April 7 5:30 – 7:30 p.m.
5:30 – 7:30 p.m.
Cost: $20/person
Date: Tuesday, June 14
11 a.m. – 1 p.m.
25Healthy Cooking & Eating
Spanish Cooking
Paella. Green olives. Tortilla (the egg
type, not the taco type). Smoked
paprika. Gazpacho. Chorizo. These are
just some of the favorite flavors and
recipes we will cook together in this
class.
Instructor: Anna Froman, ND
Location: Alfond Center for
Health, Augusta,
Teaching Kitchen
Cost: $20/person
Date: Thursday, May 12
5:30 – 7:30 p.m.
Cost: $20/person
Date: Wednesday, June 22
5:30 – 7:30 p.m.
26Other Programs & Resources
A Matter of Balance Cooking Matters for Parents
Do you have a fear of falling? A fear of Feeding your family healthy affordable meals is always a challenge, but we have tips and
falling is a reasonable concern, but falls resources that can help! Cooking Matters for Parents is a six-session, hands-on cooking
can be predictable and preventable. class that is FREE and full of great information. Class members leave each week with a
This eight-week, two-hour group class bag of groceries to make the recipes they learned in class at home. Please call 872-4102
emphasizes practical strategies to to register.
reduce the fear of falling and increase
Instructor: Debbie Barnett
activity levels. You will learn to view falls
as controllable, discuss changes you Location: Alfond Center for Health, Augusta, Teaching Kitchen
can make at home to reduce the risk of Date: Tuesday, April 12 – May 17
falls and practice exercises to increase 5:30 – 7:30 p.m.
strength and balance. (6 sessions)
There are resources throughout your local community to help with food security. See
what’s available near you:
www.mainegeneral.org/about-us/community-health/food-security
For specific class dates and times or for more information, call 872-4102 or visit www.mainegeneral.org/classes-events. 27Other Programs & Resources
Cooking Matters for Teens Diabetes Prevention Education
Cooking Matters for Teens is a free, six-week, hands-on Learn how to take small, practical steps to make healthy
cooking and nutrition series, designed for teens up to age 18. lifestyle changes that can help to prevent type 2 diabetes.
Teens will learn about various nutrition topics and make a meal Discuss how to eat healthier, increase physical activity, read
together at each class. At the end of the series, participants nutrition labels and start food journaling. Hear more about
will be challenged to make their own healthier take on a the year-long National Diabetes Prevention Program that can
popular take-out food. provide additional support and accountability.
Instructors: Samantha Grenier & Alison Laplante
MaineGeneral Healthy Eating 101
Location: Alfond Youth & Community Center, Waterville, This one-session class covers some of the basics of how to
Health Education Room eat healthier. The class will review the MyPlate Guidelines and
discuss approaches to following those guidelines. We will also
Date: Tuesday, April 5 – May 10
review how to read labels and brainstorm simple ways to eat
3 – 5 p.m.
healthier.
(6 sessions)
Living Well for Better Health
It 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,
There are resources throughout your local community to help communications skills, working with your health care provider
with food security. See what’s available near you: and more.
www.mainegeneral.org/about-us/
community-health/food-security
28 For specific class dates and times or for more information, call 872-4102 or visit www.mainegeneral.org/classes-events.Other Programs & Resources
Living Well with Chronic Pain National Diabetes Prevention Tai Chi for Health and Balance
When you are in pain, it can be hard Program (NDPP) Tai Chi is an enjoyable low-impact
to focus on anything else. It’s time Being at risk for developing type 2 exercise that can help improve balance,
to stop letting pain pause the rest of diabetes can be scary, but there are relieve pain, increase strength and
your life! This class will explore how things you can do to help reduce your prevent falls. It is an effective exercise
eating healthy, doing gentle-movement risk. By eating healthier and increasing that is easy on the joints and good for
exercises and learning how to balance activity, you can improve your blood those with arthritis. Take this one-hour,
activity and rest can help improve your sugar level and your overall health. The 20-session class to improve the health
quality of life. Class is open to adults National Diabetes Prevention Program of your mind and body.
who have chronic pain as well as can help by providing a whole year of
caregivers. support from a trained lifestyle coach,
along with 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
Living Well with Diabetes class meets weekly for 16 weeks, then
Feel better, be in control and connect twice a month for eight months, for a
with others as you learn ways to total of one year.
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.
For specific class dates and times or for more information, call 872-4102 or visit www.mainegeneral.org/classes-events. 29Class Sites
Arch Beta Apartments Alfond Youth & Kennebec River Rail Trail University of Maine
Community Center Cooperative Extension
University of Maine
Cooperative Extension can
provide nutrition and healthy
Kennebec Valley lifestyle education, such as:
Subsidized housing for the The Alfond Youth & Community College • Healthy food selection and
elderly and disabled located Community Center is a meal preparation/cooking
in a private setting on the place for all youth and • Kitchen skills
scenic outskirts of Augusta. their families to grow and • Menu planning
Comfortable, attractive 1-2 thrive. Our 72,000-square- • Budgeting
bedroom units. Rent includes foot facility provides • Supermarket teaching tours
heat, hot water, electricity opportunities for childcare, • Altering recipes for health
KVCC is a public, non-profit,
and trash removal. Classes youth and adult recreation, and savings
post-secondary institution
meet in Arch Beta’s spacious, fitness classes and • Recipes and practical tips
supported in part by State
light-filled community room. community events. Join us • Cooking for crowds
legislative appropriations
today and see what’s new! and federal funds, and • Food preservation
21 Gray Birch Drive, Augusta, is accredited by the New
Don’t see your topic of interest
ME 04330 England Commission
here?
of Higher Education
For more information or an (formerly the Commission Contact us:
application, on Institutions of Higher 622-7576 or 800-287-1481
126 North Street, Waterville,
please call 622-4908. Education of the New (Kennebec County)
ME 04901
England Association of 474-9622 or 800-287-1495
873-0684 (Somerset County)
30 Schools and Colleges, Inc.).Viles Arboretum Zardus Art of Massage &
Wellness Spa
Viles Arboretum is a free,
easily accessible botanical
garden that is open from
dawn to dusk, seven days a
week. The space includes 1 Lincoln Avenue
six miles of trails, several Gardiner, ME 04345
botanical collections and
446-7470
local art on 224 acres. Viles
Arboretum’s preserved land info@zardusartofmassage.com
and trail system, interpretive Zardus Art of Massage &
materials, exhibits, programs Wellness Spa serves as an
and events are designed for integrative wellness collective
people of all ages to provide of more than 11 independent
opportunities for education, holistic practitioners. The spa
recreation and inspiration. not only provides services as
153 Hospital Street a therapeutic and relaxation
Augusta, ME 04330 center, but also drives
community involvement
626-7989
through wellness, nutrition,
info@vilesarboretum.org
health and holistic healing
education.
31MaineGeneral Health 35 Medical Center Parkway Augusta, ME 04330
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