WINTER 2023 PROGRAM GUIDE - MAINEGENERAL HEALTH
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Winter 2023 Program Guide
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Welcome Registering online is easy!
Let the spirit of a new year inspire personal growth by engaging in one of our Visit www.mainegeneral.org/
healthy mind-body, physical movement or healthy cooking and eating classes. Our classes-events. Once there, you can
Winter 2023 Program Guide contains many new and returning programs that will search for a class name or choose a
take place in the months of January, February and March. Where education meets category of classes to explore. See
community, we await your presence in one of our classes this season. further registration details on page 4.
In health & gratitude, Questions or concerns? Call 872-4102
or email PHL@mainegeneral.org
The Peter Alfond
Prevention & Healthy Living Team Free Quarterly Event
Anne Conners Julie Plummer
Director, Community Health Community Programs Coordinator Spring Into Action
Alicia Rice Melissa Emmons Join us on the Spring Equinox, March 20,
Community Programs Manager Community Programs Coordinator to celebrate the changing of the seasons!
Baylee Doughty Jami Sirois The snow will be melting, and we’ll all be
Community Programs Coordinator Administrative Assistant coming out of our winter hibernations.
You’ll see how cultures around the world
Benjamin Ramsdell herald the arrival of spring by tasting
Community Programs Coordinator some of their traditional holiday dishes,
and learn how we can take the idea of
“spring cleaning” to heart, inside and out.
We’ll eat, move, and be together as we
observe the daylight returning to our lives
and spirits.
Location: Alfond Center for Health,
Augusta
Date: Monday, March 20, 5:30 – 7:30 p.m.
Pre-registration is required to attend
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this event.
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: you will be notified and your class
Payment is required upon registration. fees will be refunded.
• 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 Peter Alfond Prevention & Healthy quarter) than 24 hours before it starts.
Living class or event, please let us know at No refunds will be given within
least 48 hours before the start of the class or • 100 percent off the cost of class
(limited to one class per quarter) 24 hours of a class start time or
event. after a class has started.
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Winter 2023 Classes
Healthy Mind & Body Physical Movement Healthy Cooking & Eating
NEW 2023 & Me Ai Chi Anyone Can Cook
Action for Self-Compassion Bamboo Stick Exercise Buddha Bowls
NEW Creative Theatre for Adults & Teens Bodyweight Training NEW Cooking for Tomorrow
NEW Expressive Arts Chair Yoga Cooking the Mediterranean Way
Find Your Path to Wellness NEW Full Moon Snowshoe & Yoga Eating for Heart Health
NEW Find Ways to Stress Less Functional Flow Food As Medicine
NEW Healing Art Series Gentle Yoga NEW Hannaford Store Tour
Introduction to Mindfulness & Movement Gentle Yoga Level 2 NEW Herbs & Spices
Meditation Indoor Walking Program Instant Pot
NEW Joint Health Basics NEW Moving for Brain Health Knife Skills
Matters of the Mind: Stress Management Power Yoga Sheet Pan Cooking
Skills Series
Qigong Soups & Stews
NEW Painting Glass Mandalas
NEW Seated Stretch Spring Rolls
Reiki Meditation
Yin Yoga
Sacred Songs & Dances
Yoga Sampler
Stop Smoking with Hypnosis
NEW Understanding Your Nervous System
Yoga Nidra
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Healthy Mind & Body
NEW 2023 & Me Action for Self-Compassion
Tired of making New Year’s Resolutions When we are busy tending to our
that never come true? Make this year families, friends and jobs, it can be easy
different by learning how to set realistic to put our own needs aside and focus
goals and take actionable steps toward on others. However, what happens
becoming the best version of you. when you run out of steam? Action for
Participants will be supported to initiate Self-Compassion is a four-week group-
work on their individual goals and given coaching workshop that offers time
tools to sustain their actions in the year and space to cultivate self-awareness,
ahead. The group setting allows for patience and compassion through
shared accountability and experience. conversation, group exercises and
action steps. By fortifying your own
Cost: $32/person
inner strength, you can better connect
Instructor: Julie Plummer and engage in the world around you
MaineGeneral with joy, ease and perhaps a new
Location: Alfond Center for perspective.
Health, Augusta Cost: $56/person
Date: Wednesday, Instructor: Nicole Hudson
Jan. 11 – Feb. 1
5:15 – 6:30 p.m. Location: Zoom
(4 sessions) Date: Wednesday,
Feb. 1 – March 8
7 – 8:15 p.m.
(6 sessions)
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Healthy Mind & Body
NEW Creative Theatre for Adults NEW Expressive Arts Find Your Path to Wellness
& Teens Explore a variety of expressive art This four-session series is geared
This class introduces teens and adults forms including creative writing, music, toward anyone looking for strategies
to a range of playful, creative games movement and visual art in this group to live healthier. Through an overview
and improvisational theatre techniques for all ages. Participants will explore of the dimensions of wellness,
intended to offer renewal in body, mind, and affirm their innate creativity to craft mindfulness and stress management
heart and spirit. Colorful silk scarves individual and group works that capture techniques, ways to get daily physical
will be available to feed the imagination their collective histories and hopes for activity and various popular eating
for costumes and a sense of humor. fulfilling futures. No art experience is patterns, participants will improve their
This is a wonderful, intergenerational needed. understanding of healthy habits. The
opportunity to rejuvenate a relationship group setting encourages support,
Cost: $42/person
with oneself and others during the accountability and shared strategies
winter. No previous experience is Instructor: Christine Little among peers.
needed. Location: Arch Beta Resident Cost: $42/person
Center, Augusta
Cost: $20/person Instructors: Baylee Doughty,
Date: Friday, March 10 – 24
Instructor: Maryam Mermey, PhD Julie Plummer & Ben
2:30 – 4:30 p.m. Ramsdell
Location: Alfond Center for (3 sessions) MaineGeneral
Health, Augusta
Location: Alfond Center for
Date: Saturday, Jan. 28
Health, Augusta
1 – 3 p.m.
Date: Tuesday,
Feb. 21 – March 14
5:30 – 7 p.m.
(4 sessions)
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Healthy Mind & Body
NEW Find Ways to Stress Less NEW Healing Art Series Introduction to Mindfulness &
This four-session series is designed for The Healing Art Series aims to provide Movement Meditation
anyone looking to lower stress in their a relaxing opportunity for individuals to Mindfulness meditation has many
daily lives. Stress can be overwhelming practice self-care, self-exploration and physical and emotional benefits
and hard to control. Participants will improved emotional regulation through including improvements in mood,
learn about different ways to control and art. Using various art forms, participants anxiety and attention. This course
lessen the negative effects of stress. will ease into their own unique style of introduces participants to mindfulness
They will discuss and practice different self-expression using reflective prompts meditation skills along with steps and
skills and techniques to manage stress to guide the art-making process. resources for continued practice. This
and identify the stressors in their lives. class will also focus on approaching
Cost: $56/person
Once they rehearse the new skills and movement and exercise mindfully,
techniques, they can put them into real- Instructor: Paije Fraser setting the stage for awe and continued
life scenarios and help control stress for Location: Alfond Youth & outdoor mindful exercise.
the future. Community Center,
Waterville Cost: $25/person
Cost: $42/person
Date: Wednesday, Instructor: Jeff Matranga, PhD
Instructor: Derek Bowen
Feb. 8 – March 22 Location: Zoom
MaineGeneral
(bi-weekly) Date: Sunday,
Location: Alfond Center for 9 – 11 a.m. Jan. 29 & Feb. 5
Health, Augusta (4 sessions) 10:30 a.m. – 12 p.m.
Date: Monday, March 6 – 27 (2 sessions)
4 – 5:30 p.m.
(4 sessions)
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Healthy Mind & Body
NEW Joint Health Basics Matters of the Mind: Stress NEW Painting Glass Mandalas
This free MaineGeneral Sports Medicine Management Skills Series The word mandala comes from ancient
program will focus on the factors that Do you ever feel like stress is getting Sanskrit and means “sacred circle.”
affect joint health as we age and look the best of you? When matters of the Participants are invited to paint a
at ways you can help promote your own mind feel too big to bear, calming and healing design, image and/or symbol of
joint health through physical activity, balancing your nervous system can what they hold sacred onto clear, glass
early intervention and nutrition. We help renew a sense of wholeness and circles. They may follow an inspiring
will discuss activities and programs joy. Throughout this five-week series, pattern from a choice of mandala
that promote joint health and provide participants will discuss, learn about coloring books or tap into their own
resources to help you remain physically and experience techniques to manage imaginations for ideas. The painted
active. stress and cultivate emotional well-being. mandalas will be fired and returned
Topics to be explored and practiced the second session, which allows
Instructor: Richard Garini, ATC
include journaling, deep breathing, participants to share their painted
MaineGeneral
guided imagery, mindfulness meditation, mandalas and stories.
Cost: FREE physical movement and yoga. Cost: $25/person
Location: Alfond Youth &
Community Center Cost: $50/person Instructor: Maryam Mermey, PhD
Waterville Instructors: Melissa Caron, Location: Alfond Center for
Date: Tuesday, Jan. 17 Baylee Doughty, Mike Health, Augusta
11 a.m. – 12 p.m. Keighley & Julie Date: Session 1:
Plummer Saturday, Feb. 18
Cost: FREE Location: Alfond Youth & 1 – 3 p.m.
Location: Alfond Youth & Community Center Session 2:
Community Center Waterville Saturday, Feb. 25
Waterville Date: Thursday, 1 – 2 p.m.
Date: Thursday, Jan. 19 March 2 – 30
6 – 7 p.m. 5 – 6:30 p.m.
(5 sessions) 9
Healthy Mind & Body
Reiki Meditation Sacred Songs & Dances
Enjoy an hour of physical and emotional rest that combines the therapeutic elements From the beginning of time, sacred
of meditation and Reiki. This class will begin with a guided group meditation and movement, song and story have brought
transition to individual Reiki treatment where the instructor will offer the choice to people together. In this class, experience
place hands-on touch to participants’ feet or heads to promote the flow of healing the exhilaration of singing and dancing
energy. circle and partner dances from various
world traditions using simple music,
Instructor: Amanda Doody
lyrics and movements to touch the
MaineGeneral
spiritual essence within ourselves and
Location: Alfond Youth & Community Center, Waterville others. Sacred dances are like moving
mandalas and sung meditations, a
Cost: $16/person celebration and experiential voyage
Date: Tuesday, Jan. 24 into the wisdom and compassion at
5 – 6 p.m. the heart of all spiritual pathways.
This practice is also known as Dances
Cost: $16/person of Universal Peace. Children age 11
and older are welcome. No previous
Date: Tuesday, Feb. 21 experience is needed.
5 – 6 p.m.
Cost: $20/person
Cost: $16/person Instructor: Maryam Mermey, PhD
Date: Tuesday, March 21 Location: Alfond Center for
5 – 6 p.m. Health, Augusta
Date: Saturday, March 25
2 – 4 p.m.
10Healthy Mind & Body
Stop Smoking with Hypnosis NEW Understanding Your Yoga Nidra
Have you tried to quit smoking but just Nervous System Yoga Nidra is a form of guided
can’t break the habit? Hypnosis can help You’ve probably heard the terms “fight meditation done by lying down on a
you regain control and stop smoking or flight” and “rest and digest” when it mat. Its emphasis on extended stillness,
for good. In this group-hypnosis setting, comes to the nervous system. But do silence and resting the body to exercise
you will identify and overcome physical, you know how they function within your the mind makes it uniquely challenging.
habitual and emotional triggers to body and in your life? Understanding Participants can relax in their own
smoking, take charge of sabotaging Your Nervous System is a two-session space with this virtual class and are
behaviors, and become confident and workshop exploring and breaking encouraged to bring pillows, neck
secure in your new life as a non-smoker. down the biological functions of your cradles or eye pillows and cover with a
For best results, participants are body’s communication pathways and blanket. Participants will not physically
expected to quit smoking on or before help you engage more skillfully in life. move during this class.
the date of the first session. Participants will learn how the body and Cost: $56/person
Cost: $60/person brain respond to stress, how to identify
stressful triggers and how to reduce Instructor: Beth Jones
Instructor: Arlene Wing stress and increase calm using the Location: Zoom
Location: Zoom power of the nervous system. Date: Thursday, Jan. 12 –
Date: Thursday, Jan. 12 – Cost: $20/person March 2
Feb. 9 (biweekly) 6:15 – 7 p.m.
4 – 5:30 p.m. Instructor: Nicole Hudson (8 sessions)
(3 sessions) Location: Zoom
Date: Thursday, Feb. 9 & 16
7 – 8 p.m.
(2 sessions)
11Physical Movement
Ai Chi
This class will be based on elements
of Qigong and Tai Chi while in
the water. Participants will move
quietly in a mindful, meditative and
strength-focused routine with gentle
core exercises. This is an excellent
opportunity for those returning to
exercise and individuals who experience
discomfort during weight-bearing
exercise.
Cost: $28/person
Instructor: Shalimar Chasse
Location: Kennebec Valley
YMCA, Augusta
Date: Saturday,
Feb. 11 – March 25
(biweekly)
1 – 2 p.m.
(4 sessions)
12Physical Movement
Bamboo Stick Exercise Bodyweight Training Chair Yoga
Bamboo Stick Exercise consists of Bodyweight training is a strength- Chair Yoga offers the benefits of
exercises using a long, light bamboo training exercise that uses your own traditional yoga practice without getting
stick. These exercises were created to weight to provide resistance. Because on the floor. Benefits include improved
support flexibility, stability and ease it requires little to no equipment, it posture and balance, increased strength
in our bodies, producing health and is perfect for on-the-go or at-home and flexibility, reduced stress and a
a sense of peace in body and mind. workouts. Learn the exercises you can sense of well-being. Done seated or
They are appropriate for any age. While do to increase strength, coordination using a chair for support, this gentle
these exercises are done standing and and balance. practice adapts to your needs and
incorporate full range of motion in the ability; no experience is needed. Add
Cost: $35/person
shoulders, modifications can be made relaxing and energizing movement to
to honor individual areas of physical Instructor: Baylee Doughty your day as you sit!
challenge. MaineGeneral
Cost: $56/person
Cost: $42/person Location: Zoom
Instructor: Ann Parker
Date: Tuesday,
Instructor: Christine Little Location: Arch Beta Resident
Feb. 28 – March 28
Location: Kennebec Valley 3:30 – 4:30 p.m. Center, Augusta
YMCA, Augusta (5 sessions) Date: Wednesday,
Date: Friday, Jan. 11 – March 1
Feb. 3 – March 10 10 – 11 a.m.
7 – 8 a.m. (8 sessions)
(6 sessions)
13Physical Movement
NEW Full Moon Snowshoe & Yoga Functional Flow
Participants will begin class by warming up their bodies and spirits with a snowshoe Functional Flow blends functional
trek through Viles Arboretum as the sun sets and the full moon lights up the sky. movements and flow yoga to help build
Upon returning to the visitor’s center, participants will trade in their snowshoes for a mobility, balance and strength while
yoga mat to practice a full moon-inspired yoga sequence. Yoga mats, blankets and challenging individuals to their own
snowshoes will be provided. Please dress in warm layers, wear sturdy snow boots potential. Expect to leave class feeling
and bring a flashlight or headlamp. inspired, refreshed and energized.
Instructors: Baylee Doughty & Julie Plummer Cost: $28/person
MaineGeneral Instructor: Julia Redman
Cost: $15/person Location: Alfond Center for
Location: Viles Arboretum, Augusta Health
Date: Friday, Jan. 6 Augusta
4 – 5:30 p.m. Date: Saturday,
March 4 – 25
Cost: $15/person 10:30 – 11:45 a.m.
Location: Viles Arboretum, Augusta (4 sessions)
Date: Friday, Feb. 3
4 – 5:30 p.m.
Cost: $15/person
Location: Viles Arboretum, Augusta
Date: Friday, March 3
4 – 5:30 p.m.
14Physical Movement
Gentle Yoga Gentle Yoga Level 2
Stretch and strengthen your muscles, gain flexibility, improve balance, reduce This class is for those who taken and
stress and relax with this gentle yoga class appropriate for beginners or those with enjoyed Gentle Yoga but are looking to
experience. move to the next level, as well as those
who have prior yoga experience.
Cost: $56/person
Instructor: Beth Jones Cost: $56/person
Location: Zoom Instructor: Julia Redman
Date: Thursday, Jan. 12 – March 2, 9 – 10 a.m. Location: Alfond Center for
(8 sessions) Health. Augusta
Date: Monday,
Cost: $56/person Jan. 30 – March 27
Instructor: Amanda Doody (no session Feb. 20)
MaineGeneral 11 a.m. – 12:15 p.m.
Location: Alfond Youth & Community Center, Waterville (8 sessions)
Date: Thursday, Jan. 19 – March 9, 3:30 – 4:15 p.m.
(8 sessions)
Cost: $56/person
Instructor: Julia Redman
Location: Alfond Center for Health, Augusta
Date: Monday, Jan. 30 – March 27 (no session Feb. 20),
9:30 – 10:45 a.m.
(8 sessions)
15Physical Movement
Indoor Walking Program NEW Moving for Brain Health Power Yoga
Walking has many health benefits, This class uses dance to increase range Power Yoga combines a Vinyasa-
but getting outside every day can be and stability of movement through style yoga with a heart rate-increasing
challenging. Did you know you can do a full-body moves. By combining various workout, giving you a powerful flexibility
walking program in the comfort of your of dance forms such as modern, ballet, and strength-building exercise routine.
home? With just enough space to take a folk, tap and improvisation with music, This class is for those who practice
few steps in each direction, this at-home participants will explore strategies that yoga regularly and are looking for a
walking program will get you moving. support both fine- and gross-motor more intense workout.
movements. Research shows that
Cost: $42/person Cost: $42/person
the combination of music and dance
Instructor: Baylee Doughty addresses many of the physical and Instructor: Mike Keighley
MaineGeneral mental effects of diseases such as MaineGeneral
Location: Zoom Parkinson’s, dementia and others. Location: Alfond Center for
Date: Thursday, Cost: $28/person Health, Augusta
Jan. 12 – Feb. 23 Date: Tuesday,
Instructor: Christine Little
(no session Jan. 26) Jan. 24 – March 7
4:45 – 5:30 p.m. Location: Cohen Center, (no session Feb. 14)
(6 sessions) Hallowell 5 – 6 p.m.
Date: Friday, Jan. 6 – 27 (6 sessions)
2 – 3 p.m.
(4 sessions)
16Physical Movement
Qigong NEW Seated Stretch
Qigong is an ancient Chinese practice that combines controlled breathing, gentle Stretch the body while sitting in a chair
movement and meditation to promote good mental, physical and spiritual health. or using the chair as support. This
It offers many benefits, including improved balance and reduced stress levels. gentle practice adapts to your needs
and ability; no experience is needed. Add
Cost: $56/person
relaxing and energizing movement to
Instructor: Shalimar Chasse your day as you sit!
Location: Alfond Center for Health, Augusta Cost: $28/person
Date: Wednesday, Jan. 11 – March 1 Instructor: Baylee Doughty
5:30 – 6:45 p.m. MaineGeneral
(8 sessions)
Location: Zoom
Cost: $42/person
Date: Tuesday, March 7 – 28
Instructor: Audrey McGee 9 – 10 a.m.
Location: Alfond Youth & Community Center, Waterville (4 sessions)
Date: Monday, Feb. 6 – March 13
4 – 5 p.m.
(6 sessions)
17Physical Movement
Yin Yoga Yoga Sampler
Yin yoga is a slow-paced, meditative yoga where floor postures Yoga offers the opportunity to get to know ourselves, our
are held for long periods of time while participants relax bodies and our worlds differently. And, just as individuals vary,
their muscles and focus on breathing. It is great for all levels, so do yoga styles. This series explores different yoga styles to
especially those with joint issues. Benefits of this “quiet yoga” broaden your knowledge and expand your practice to find what
include decreased tightness and improved joint mobility and works best for you and your body. Each week, we will explore
range of motion. Participants must be able to get down onto a different type and learn its benefits and how to incorporate it
the floor. into our lives.
Cost: $42/person Cost: $28/person
Instructor: Audrey McGee Instructor: Nicole Hudson
Location: Alfond Youth & Community Center, Waterville Location: Zoom
Date: Saturday, Jan. 14 – Feb. 18 Date: Monday, Feb. 6 – 27
10 – 11 a.m. 6:30 – 7:45 p.m.
(6 sessions) (4 sessions)
18Healthy Cooking & Eating
Anyone Can Cook Buddha Bowls
Do you consider yourself a novice in the Chances are, you’ve inadvertently made
kitchen? If so, this class is for you! We a grain bowl out of leftovers before.
will start from the ground up, learning However, these bowls — consisting of
about basic kitchen equipment, staple grains, vegetables, protein and dressing
ingredients, cooking techniques and — have the potential to become your
the building blocks of nutrition. You will go-to weeknight staple. The best part?
understand how to read recipes and They’re hard to mess up. Learn a few
make delicious food for you and your simple rules that will help you throw
family, and you will also learn how to fill together simple, delicious meals in no
those meals with all of the good stuff time.
your body needs to thrive.
Cost: $30/person Cost: $20/person
Instructor: Ben Ramsdell Instructor: Ben Ramsdell
MaineGeneral MaineGeneral
Location: Alfond Center for Location: Alfond Center for
Health, Augusta Health, Augusta
Date: Monday, Jan. 16 – 30 Date: Thursday, March 9
5:30 – 7:30 p.m. 11 a.m. – 1 p.m.
(3 sessions)
19Healthy Cooking & Eating
Cooking for Tomorrow Cooking the Mediterranean Way Eating for Heart Health
This three-class series is all about You do not need to travel across the Cardiovascular disease is one of the
setting you and your family up for globe to experience the health benefits most prevalent in the state and country.
culinary success. You will learn how to of a Mediterranean Diet. After a quick In this class, we’ll taste and talk about
plan ahead for healthier, tastier meals trip to your local grocery store, you can some foods that can help prevent
that take less time and energy. With be on your way to discovering delicious cardiovascular disease and learn some
techniques like batch cooking, freezer flavors and fresh foods that promote ways to incorporate more of them into
use and meal prep, you will cook fewer health and prevent disease. With simple your diet. (Spoiler alert: the recipes are
times each week while still having new recipes, you will learn how easy it is to DELICIOUS!)
things to eat every day. pick up some Mediterranean habits.
Cost: $20/person
Cost: $30/person Cost: $30/person Instructors: Anna Froman, ND &
Instructor: Ben Ramsdell Instructor: Ben Ramsdell Denise Beland, RD
MaineGeneral MaineGeneral Location: Alfond Center for
Location: Alfond Youth & Location: Alfond Center for Health, Augusta
Community Center, Health, Augusta Date: Friday, Jan. 20
Waterville Date: Tuesday, 11 a.m. – 1 p.m.
Date: Tuesday, Feb. 14 – 28 Jan. 17 – Jan. 31
5:30 – 7:30 p.m. 11 a.m. – 1 p.m. Cost: $20/person
(3 sessions) (3 sessions) Instructor: Vishnu Nancoo, NP
MaineGeneral
Location: Alfond Center for
Health, Augusta
Date: Tuesday, March 21
5:30 – 7:30 p.m.
20Healthy Cooking & Eating
Food as Medicine NEW Hannaford Store Tour
Whole foods are the cornerstone of any Learn how to shop smart! Ria Saunders, one of the dietitians for Hannaford, will
healthy diet. This comprehensive four- lead us through a tour of their Whitten Road store. We will learn how to shop more
session class will teach nutrition basics, efficiently, how to read and make sense of food labels, and tips for saving time and
how to get all the nutrients you need money while grocery shopping. We’ll even get to taste some samples along the way.
from whole foods through simple home Did we mention that this tour is FREE?
cooking, and easy ways to incorporate
Instructors: Ria Saunders, RD & Ben Ramsdell
healthy habits into your routine.
Cost: FREE
Cost: $40/person
Location: Hannaford, Whitten Road, Augusta
Instructor: Anna Froman, ND
Date: Friday, Feb. 10
Location: Alfond Center for 11 a.m. – 12 p.m.
Health, Augusta
Date: Wednesday, Cost: FREE
Jan. 18 – Feb. 8 Location: Hannaford, Whitten Road, Augusta
5:30 – 7:30 p.m. Date: Friday, March 3
(4 sessions) 11 a.m. – 12 p.m.
21Healthy Cooking & Eating
NEW Herbs & Spices Instant Pot Knife Skills
Fresh or dried, spicy or sweet, herbs and The cooking appliance everyone’s Knives are among the most important
spices play an important role in cooking, talking about! Learn how to make it work pieces of kitchen equipment. Learn
adding flavor without added fat, sugar or for you. We will discuss what it does what types you need, how to maintain
salt. We’ll taste and learn about all the (more than you might think), how to use and use them, and all the basic knife
ones you might encounter in your daily it safely. Then make some deliciously cuts you will use in your cooking.
cooking, how they can play well together, quick dishes with it. Instant fun!
Cost: $20/person
and try a few recipes that illustrate how
Instructor: Ben Ramsdell Instructor: Ben Ramsdell
powerful they can be.
MaineGeneral MaineGeneral
Instructor: Ben Ramsdell Cost: $20/person Location: Alfond Center for
MaineGeneral
Location: Alfond Center for Health, Augusta
Cost: $20/person Health, Augusta Date: Friday, March 17
Location: Alfond Center for Date: Wednesday, Jan. 11 11 a.m. – 1 p.m.
Health, Augusta 5:30 – 7:30 p.m.
Date: Tuesday, March 7,
5:30 – 7:30 p.m. Instructors: Ben Ramsdell &
Brianna Trainor, RD
Instructors: Ben Ramsdell & MaineGeneral
Kalee Tinker, RD Cost: $20/person
MaineGeneral
Location: Alfond Center for
Cost: $20/person Health, Augusta
Location: Alfond Center for Date: Friday, Feb. 3
Health, Augusta 11 a.m. – 1 p.m.
Date: Tuesday, March 28,
11 a.m. – 1 p.m.
22Healthy Cooking & Eating
Sheet Pan Cooking Soups & Stews Spring Rolls
Four pans on the stove and three in the There is nothing quite like a bowl of Spring rolls are a delicious and
oven? What if you could cook an entire soup to warm you up and soothe your nutritionally complete meal you can eat
meal and only have one or two sheet soul on a cold day. In this hands-on with one hand. Often seen as a side
pans to clean up? Learn how to put cooking class, learn techniques and dish in Asian cuisines, they will quickly
together simple, delicious meals that recipes for soups and stews that are big become a staple of your cooking! We’ll
you and your family will love! on flavor and nutrition and easy on the make some traditional-style rolls and
wallet. a number of dipping sauces for you to
Cost: $10/person
try. You’ll also get lots of ideas on how
Instructor: Ben Ramsdell Cost: $20/person
to customize your own spring rolls at
MaineGeneral Instructors: Anna Froman, ND home!
Location: Zoom & Tiffany Jacobs-
Millett, RD Cost: $20/person
Date: Tuesday, Jan. 10
Location: Alfond Center for Instructors: Patty Morini & Jane
11 a.m. – 1 p.m.
Health, Augusta, Moore, RD
Teaching Kitchen MaineGeneral
Date: Friday, Feb. 17 Location: Alfond Center for
11 a.m. – 1 p.m. Health, Augusta
Date: Tuesday, March 14
5:30 – 7:30 p.m.
23Healthy Living After A Stroke
NEW Chronic Pain Management
It is not uncommon for stroke survivors
to experience chronic and ongoing
pain. In this session, we’ll discuss
different ways to manage pain at home,
including ways to use the mind and easy
movement techniques. Hear more about
our six-week program, Living Well with
Chronic Pain.
Cost: FREE
Instructor: Melissa Emmons
MaineGeneral
Location: Alfond Center for
Health, Augusta,
Conference Room 1 or
Zoom
Date: Wednesday, Jan. 18
1 – 2 p.m.
24Healthy Living After A Stroke
NEW Lifestyle Changes After a Stroke NEW Building Connections After a Stroke
Dr. Emese Simon, physiatrist on the MaineGeneral Physical Stroke can interrupt your world and, as a result, impact your
Rehabilitation Unit, will delve into some lifestyle changes you connection with yourself and others. It also may make you long
may be experiencing after a stroke. She will gladly answer any for what once was and potentially fear what may come. This
questions you have at this free class. free class will use creative art techniques to help individuals
understand and explore topics of grief, social relationships and
Cost: FREE
sense of belonging and safety.
Instructor: Emese Simon, MD
MaineGeneral Cost: FREE
Location: Alfond Center for Health, Augusta, Instructor: Julie Plummer
Conference Room 1 or Zoom MaineGeneral
Date: Wednesday, Feb. 15 Location: Alfond Center for Health, Augusta
1 – 2 p.m. Conference Room 1 or Zoom
Date: Wednesday, March 15
1 – 2 p.m.
25Other Programs & Resources
A Matter of Balance Cooking Matters for Parents Cooking Matters for Teens
Do you have a fear of falling? A fear of Feeding your family healthy, affordable Cooking Matters for Teens is a free,
falling is a reasonable concern, but falls meals is always a challenge, but we six-week, hands-on cooking and
can be predictable and preventable. have tips and resources that can help! nutrition series, designed for teens
This eight-session, two-hour group Cooking Matters for Parents is a up to age 18. Teens will learn about
class emphasizes practical strategies to six-session, hands-on cooking class that various nutrition topics and make a meal
reduce the fear of falling and increase is FREE and full of great information. together at each class. At the end of the
activity levels. You will learn to view falls Class members leave each week with series, participants will be challenged
as controllable, discuss changes you a bag of groceries to make the recipes to make their own healthier take on a
can make at home to reduce the risk of they learned in class at home. popular take-out food.
falls and practice exercises to increase
Cost: FREE Cost: FREE
strength and balance.
Instructor: Debbie Barnett Instructors: Alison Laplante &
Location: Alfond Center for Samantha Grenier
Health, Augusta, MaineGeneral
Teaching Kitchen Location: Alfond Youth &
Date: Wednesday, Community Center
Feb. 15 – March 22 Education Room
11 a.m. – 1 p.m. Date: Wednesday,
(6 sessions) Feb. 15 – March 22
3 – 4:30 p.m.
(6 sessions)
For specific class dates and times or for
more information, call 872-4102 or visit
www.mainegeneral.org/classes-events.
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
26Other Programs & Resources
Diabetes Prevention Education NEW Freedom From Smoking®
Learn how to take small, practical steps Quitting isn’t easy - but it’s easier with the right help. The American Lung
to make healthy lifestyle changes that Association’s Freedom From Smoking® program will give you tools to overcome your
can help to prevent type 2 diabetes. tobacco addiction and quit for good! The program features a step-by-step plan for
Discuss how to eat healthier, increase quitting and each session is designed to help you gain control.
physical activity, read nutrition labels
Cost: FREE
and start food journaling. Hear more
about the year-long National Diabetes Instructor: Vicki Foster
Prevention Program that can provide MaineGeneral
additional support and accountability. Location: Alfond Center for Health, Augusta
Cost: $15/person
Date: Monday,
Instructor: Melissa Emmons Jan. 9 – Feb. 27 (no session Feb. 13)
MaineGeneral 3:30 - 5 p.m.
Location: Alfond Youth and (8 sessions)
Community Center,
Waterville
Date: Wednesday, March 1
5 – 6:30 p.m.
27Other Programs & Resources
Living Well for Better Health Living Well with Diabetes
It can be challenging to know where to start when it comes Feel better, be in control and connect with others as you
to becoming a healthier you! Living Well for Better Health can learn ways to manage your diabetes. We help one another
help you take charge of your chronic conditions by guiding reach small goals each week by sharing ideas and exploring
you through topics like physical movement, healthy eating, solutions to eat healthier, move more and monitor/manage
communications skills, working with your health care provider blood sugar levels.
and more.
LOUD Crowd®
Living Well with Chronic Pain LOUD Crowd® provides accountability and education through
When you are in pain, it can be hard to focus on anything else. weekly group sessions where SPEAK OUT!® exercises are
It’s time to stop letting pain pause the rest of your life! This performed and participants practice speaking with intent.
class will explore how eating healthy, doing gentle-movement As an added bonus, this maintenance program promotes
exercises and learning how to balance activity and rest can camaraderie and provides support and encouragement.
help improve your quality of life. Class is open to adults who *For individuals with Parkinson’s who have participated in
have chronic pain as well as caregivers. SPEAK OUT!
Cost: FREE
Instructor: Angie Linnell, Speech-Language Pathologist
MaineGeneral
Location: Alfond Center for Health, Augusta
For specific class dates and times or for more information, Date: Wednesdays, Ongoing
call 872-4102 or visit www.mainegeneral.org/classes-events. 4 – 5 p.m.
28Other Programs & Resources
National Diabetes Prevention Program (NDPP) Tai Chi for Health and Balance
Being at risk for developing type 2 diabetes can be scary, but Tai Chi is an enjoyable low-impact exercise that can help
you can do things to help reduce your risk. By eating healthier improve balance, relieve pain, increase strength and prevent
and increasing activity, you can improve your blood sugar level falls. It is effective, easy on the joints and good for those with
and your overall health. The National Diabetes Prevention arthritis. Take this one-hour, 20-session class to improve the
Program provides a whole year of support from a trained health of your mind and body.
lifestyle coach, along with peer support within a group setting.
Cost: $45/person
Don’t miss your chance to find encouragement, advice and
support from others trying to live a healthier lifestyle, just like Instructor: Baylee Doughty
MaineGeneral
you. This class meets weekly for 16 weeks, then twice a month
for eight months, for a total of one year. Location: Boys & Girls Clubs of Kennebec Valley, Gardiner
Date: Tuesday & Thursday, Feb. 7 – Apr. 13
11 a.m. – 12 p.m.
(20 sessions)
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 & Boys & Girls Clubs of Cohen Community Center
Community Center Kennebec Valley
Promoting life-long learning,
health, wellness, nutrition,
community engagement and
Subsidized housing for the The Boys & Girls Clubs of social well-being of all older
The Alfond Youth &
elderly and disabled located Kennebec Valley meets and disabled adults. The
Community Center is a
in a private setting on the the daily needs of children Cohen Center is open to the
place for all youth and
scenic outskirts of Augusta. ages 6 weeks to 18 years, public for aging and disabled
their families to grow and
Comfortable, attractive 1-2 through youth and community adults seeking socialization,
thrive. Our 72,000-square-
bedroom units. Rent includes programming that enables all friendship, assistance and
foot facility provides
heat, hot water, electricity young people to reach their group activities. An Area
opportunities for childcare,
and trash removal. Classes full potential as productive, Agency on Aging.
youth and adult recreation,
meet in Arch Beta’s spacious, caring, responsible citizens.
fitness classes and 22 Town Farm Road
light-filled community room. With our new Clubhouse, we
community events. Join us Hallowell, ME 04347
also provide a safe space for
21 Gray Birch Drive today and see what’s new! 207-626-7777
our senior citizens to meet
Augusta, ME 04330
weekly along with community www.spectrumgenerations.org
For more information or an programming for all.
application,
14 Pray St
please call 622-4908.
Gardiner, ME 04345
126 North Street
Waterville, ME 04901 582-8458
www.bgckv.org
873-0684
30Class Sites
Hannaford Kennebec Valley YMCA University of Maine Viles Arboretum
Supermarkets Cooperative Extension
Viles Arboretum is a free,
University of Maine Cooperative easily accessible botanical
Discover a shopping The Kennebec Valley Extension can provide nutrition and garden open from dawn to
YMCA’s mission is to provide healthy lifestyle education, such as: dusk, seven days a week. It
experience where everything
we do is geared toward the community with an • Healthy food selection and meal includes six miles of trails,
making it easy and inspirational environment for preparation/cooking several botanical collections
convenient for you to shop the enrichment of all people • Kitchen skills and local art on 224 acres.
for a variety of high-quality, through social, recreational Viles Arboretum’s preserved
• Menu planning
local fresh foods and and learning activities. land and trail system,
Caring, honesty, respect and • Budgeting interpretive materials,
groceries at everyday low
prices. responsibility are the basis • Supermarket teaching tours exhibits, programs and
for all we do. events are designed for
29 Whitten Road • Altering recipes for health and
31 Union Street savings people of all ages to provide
Augusta, ME 04330
Augusta, ME 04330 • Recipes and practical tips opportunities for education,
622-9622 recreation and inspiration.
• Cooking for crowds
153 Hospital Street
• Food preservation
Augusta, ME 04330
Don’t see your topic of interest here?
626-7989
Call us: info@vilesarboretum.org
622-7576 or 800-287-1481
(Kennebec County)
474-9622 or 800-287-1495
31
(Somerset County)MaineGeneral Health 35 Medical Center Parkway Augusta, ME 04330
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