COOKING andWELL-BEING CLASSES

OCTOBER – DECEMBER 2017

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 on your journey today.

A MESSAGE FROM THE FOUNDER:

Nothing is more important than your personal health and well-being. It is my hope that Ways to Wellness can help you discover just how good you can feel and challenge you to step out of your comfort zone to try something new. You won’t regret feeling the Well-Power within you!

OUR INTEGRATIVE PROGRAMS INCLUDE*:< Life Coaching< Cooking Classes< Personal Training< Nutrition Consultations< Chef Consultations< Pilates Reformer< Yoga & Meditation< Group Fitness< Physical Assessments< Health Psychology< Massage

INTERESTED IN LEARNING MORE? OR READY TO GET STARTED?We invite you to a complimentary consultation to learn more about us. Schedule your consultation by contacting us at 651-232-1926 or visit healtheast.org/wellnessrsvp.

*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 (HAS) with a qualifying referral.

Brenda Navin Senior Director Health & Well-Being Operations

COOKING and WELL-BEING CLASSES

OCTOBERMASTER MY KITCHEN 8 PART COOKING COURSE Develop cooking skills to create lifelong habits for yourself and your family. Take command of your kitchen! Wednesdays - October 4, 11, 18, 25, November 1, 8, 15 and 22Time: 6 - 8 pmInstructor: Beth Dierkhising, RD, LD, and Jeremy ReinickeCost: $349 for all 8 classes

Food for Thought: October 4, 6 - 8 pmBreak down the differences between whole and convenience foods with the Dietitian. We will discuss macronutrients and the role they play in our bodies. Menu: Arugula Salad with Sweet Corn and Avocado

Planning and Prepping: October 11, 6 - 8 pmLearn recipe reading, common abbreviations, substitutions and conversions. The Dietitian and Chef will show you how to take the stress out of meal planning and get you in and out of the supermarket. Planning and prepping skills will put dinner on the table in a snap.

Introduction to Basic Kitchen Skills: October 18, 6 - 8 pmA solid understanding of the basics can transform your kitchen into a fun and inviting place. Advance your knife skills, handling and maintenance. Measuring, proper cooking temperatures, seasoning and flavoring will also be introduced during this class. Menu: Buttermilk Ranch, Classic Hummus, Greek Cucumber Sauce, Pico De Gallo

Foundation of Flavor: October 25, 6 - 8 pmHerbs, spices and seasonings are pretty much the same thing, right? WRONG! In this session, we will explore the wonderful world of flavor. We will also discuss oils and vinegars, brines and marinades and how they can be used most effectively. Menu: Sautéed Pork Loin with Asparagus and a Mixed Green Salad.

Classic Cooking Techniques: November 1, 6 - 8 pm What does it mean to grill, fry, sauté, roast, poach, braise and poeler? In this class, you will learn about these seven classic cooking techniques and how to best utilize them in your kitchen.Menu: Grilled, Sautéed, Poached and Braised Chicken with Champagne Vinaigrette and Beurre Blanc

“Convenient” Cooking: November 8, 6 - 8 pmHow much time are you saving by making boxed, canned, bagged and frozen meals? And what’s really in them anyway? We’re going to do a side by side comparison of prepackaged meals vs their scratch cooked competitors. You will taste the difference and a Dietitian will explain their nutritional differences. Menu: Boxed Mac-n-Cheese, Bagged Rice, Canned Soup vs. Scratch Cooking

Fresh off the Farm: November 15, 6 - 8 pmVariety IS the spice of life! But it is also the key to balanced nutrition especially when it comes to fruits and veggies. Chef will grab an armful of fresh, nutritious and seasonal veggies and show you how to apply the appropriate cooking technique to make those veggies all they can be!

Series continued on next page

= Full Participation Cooking ClassAll cooking classes have some element of participation

Blue indicates COOKING CLASS

Green indicates KIDS COOKING CLASS

Pink indicates WELL-BEING CLASS

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Protein Powerhouse: November 22, 6 - 8 pmProperly cooking, resting and carving meat is important for flavor, texture and overall enjoyment. But this is more than just MEAT class! We will also be exploring seeds, nuts, grains and legumes as important sources of proteins. Menu: Mixed Green Salad with Quinoa, Tomato and Cucumber: Filet Mignon; Halibut; Red Beans and Rice

“PANNING” THE GLOBE – ITALY Thursday, October 5, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49All Aboard! In this six part series, we will get up close and personal with the cuisine of Italy, India, Greece, China, El Salvador and Thailand. Join us for one or all six! Menu: Arista Pork Loin with Herbs and Asparagus, Risotto Milanese, Mozzarella Arancini

FRIDAY NIGHT BITES Friday, October 6, 6 - 8 pmInstructor: Jeremy Reinicke Cost: $49 per personWe need to feed our bodies every day. Don’t forget to nourish your relationships too! Grab your friend, sibling, spouse, child or coworker and join us for this “date night” style class where we work together to create our feast. Menu: Buttercup Squash Salad with Grapes and Cranberries; Garlic and Rosemary Chicken with Brussels Sprouts; Sweet Potato Crepes with Flamed Apple Chutney

TONIC: A RESILIENCY & MIND-BODY SKILLS SERIESMondays, October 9, 16, 23, 30, November 6 and 13Time: 4:30 - 6 pmInstructor: Lisa Somerville, CHWCCost: $250 (HealthEast employees may be eligible for special funding. Please call for details)Are you feeling depleted, isolated, stressed out or simply unhappy with your current state of well-being? Here is your opportunity to refuel! In this restorative six-week series, you will experience a variety of mind-body practices designed to promote a sense of calm, joy, connection, and inner strength. A few of the practices you will explore are moving meditation, guided imagery and mindfulness.

CONQUERING THE CARB CRAZETuesday, October 10, 11:30 – 1:30 pmInstructor: Jeremy ReinickeCost: $49Learn how to prepare well-balanced dishes composed of healthy carbohydrates, fats and proteins. With food this good, you won’t miss empty carbs!Menu: Swedish Meatball Sliders on Cream Cheese Roll; Cedar Smoked Salmon Salad with Roasted Cauliflower, Bell Peppers and Cherry Vinaigrette

BRAISING BILLIANCETuesday, October 10, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Nothing chases away that autumn chill like a braise working away in the kitchen. Warm up with us while we prepare these cozy dinners and you learn all about proper braising technique. Menu: Beef Burgundy with Mushrooms, Brussels Sprouts and Sweet Potato Puree

COOKING and WELL-BEING CLASSES

30 MINUTE MEALS Thursday, October 19, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Save time and stress in 30 minutes or less! TWO from-scratch crowd pleasing meals made fast and easy. Menu: Shredded Chicken Enchiladas with Cilantro and Red Onion; Chilaquiles with Mexican Crema, Avocado and Lime

C’MON GET “HOPPY”! Friday, October 20, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49“Belly-up” at The Kitchen Table and hang on for this wild ride through the casks of these brews and discover the flavors they can bring to our food. Menu: Crab Cakes with IPA Aioli; Irish Porter Beef Stew with Root Veggies; Chocolate Stout Brownie Bites with Whipped Mascarpone and Key Lime

MEAL PLANNING FOR WEIGHT LOSSMonday, October 23Time: 3 - 4 pmInstructor: Lisa Hellem, RD, LDCost: $25Do you freeze up when it’s time to plan meals? Join our registered dietitian to learn how to arrange the right foods to help you manage your weight into a tasty, easy and effective meal plan. Develop your customized meal approach and create a grocery list in class. Leave with concrete action steps and fresh motivation to hit the grocery store.

BRUNCH AND FAUX-MOSAS Thursday, October 26, 11:30 – 1:30 pmInstructor: Jeremy ReinickeCost: $49Who doesn’t love brunch?! In this hands-on class, you will learn incredible Sunday brunch ideas. 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 Faux-mosa!

“PANNING” THE GLOBE – INDIA Thursday, October 26, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49All Aboard! In this six part series, we will get up close and personal with the cuisine of Italy, India, Greece, China, El Salvador and Thailand. Join us for one or all six! Menu: Creamy Coconut and Chicken Stew; Ma Ki Daal (Moms Lentils); Chicken Tikka Masala (Marinated Chicken in a Spiced Curry Sauce); all served with Curried Rice and Quick Chapati (Indian Flatbread).

NOVEMBER CONQUERING THE CARB CRAZE – BREAKFAST! Thursday, November 2, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Learn how to prepare well-balanced dishes composed of healthy carbohydrates, fats and proteins without the bread. With food this good, you won’t miss it!Menu: Cowboy Breakfast Skillet with Sweet Potato and Avocado; Paleo Breakfast Lettuce Wraps with Chicken and Cilantro

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FRIDAY NIGHT BITES – TOUR DE FRANCE Friday, November 3, 6 - 8 pmInstructor: Jeremy Reinicke Cost: $49 per personWe feed our bodies every day. 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: Nicoise Style Salad with Grilled Tuna, Broccoli and Cherry Tomato; Mini Crab Cakes with Saffron Aioli; Steak Diane with Port Wine, Dijon and Roasted Potato; Chocolate Crepes with Ricotta, Orange and Mint

BRAISING BRILLIANCETuesday, November 7, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Nothing chases away that winter chill like a braise working away in the kitchen. Warm up with us while we prepare these cozy dinners and you learn all about proper braising technique. Menu: Japanese Style Dashi-Braised Chicken with Root Vegetables; Beer Braised Pork Shoulder with Arugula and Pear.

“PANNING” THE GLOBE – GREECE Thursday, November 9, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49All Aboard! In this six part series, we will get up close and personal with the cuisine of Italy, India, Greece, China, El Salvador and Thailand. Join us for one or all six! Menu: Chicken Gyros with Cucumber Yogurt Sauce; Classic Falafel with Quinoa Tabbouleh Salad; Dolmades (ground beef and rice stuffed grape leaves) with Olive and Meyer Lemon

FIVE WAYS TO USE YOUR WHEYTuesday, November 14, 5:30 – 6:30pmInstructor: Katie Murphy-BjornsonCost: $25Trying to fit protein into your diet and coming up short on ideas? Join Katie in the kitchen to learn her top five ways to use whey protein powder and enjoy samples of each. Menu: Protein Balls, Smoothies, Pancakes, Muffins and Pumpkin Protein Bars.

30 MINUTE MEALS – THANKSGIVING EDITIONThursday, November 16, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Save time and stress in 30 minutes or less! From-scratch cooking made fast and easy. Menu: Sautéed Turkey Breast with Cranberry, Green Beans and Fingerling Potato with Pan Gravy

DID SOMEBODY CALL FOR A “CAB”? Friday, November 17, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Cabernet Sauvignon is a grape that has reached iconic status in the wine world. Join us for these recipes that contain Cabernet, and experience the amazing results. Menu: Mini Meat-Loaf with Cabernet Ketchup; Burgundy Braised Chicken Stew with Turnips; Grilled Veggies with Cabernet Butter; Poached Pear with Mascarpone and Cabernet Reduction

COOKING and WELL-BEING CLASSES

MEAL PLANNING AND PREP FOR BREAKFAST Tuesday, November 21, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49A little preparation can go a long way towards helping us reach our weight loss goals. Get your day started right with these protein packed Grab-n-Go breakfast bites. Menu: Mini Egg Bakes loaded with veggies and topped with Cottage Cheese and Avocado; Granola Cups with Greek Yogurt and Fresh Berries; Blueberry Oatmeal Power Muffins; Broccoli Cheddar Quinoa Bites

PRO-APPROACH TO MEAL PLANNINGWednesday, November 29, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Don’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: Grilled Chicken Breast on Baguette with Zucchini, Smoked Gouda, and Herb Vinaigrette; Sizzling Chicken Fajitas with Rice, Bell Pepper and Red Onion. Chicken Salad with Mixed Greens, Grapes and Fig.

“PANNING” THE GLOBE – (CHINA) DIM SUM Thursday, November 30, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49All Aboard! In this six part series, we will get up close and personal with the cuisine of Italy, India, Greece, China, El Salvador and Thailand. Join us for one or all six! Menu: Shrimp Siu Mai (Steamed Dumpling) with Smokey Soy Sauce; Chicken Lemongrass Wontons with Chinese Five Spice; Sticky Pork Ribs with Sesame Sauce; Cantonese Mango Pudding Cups

DECEMBER FRIDAY NIGHT BITES – COMFORT KITCHEN Friday, December 1, 6 - 8 pmInstructor: Jeremy Reinicke Cost: $49 per personWe feed our bodies every day. Let’s not forget to nourish our relationships too! Grab your friend, sibling, spouse, child or coworker and join us for this “date night” style class where we all work together to create our feast. Menu: Minnesota Wild Rice Soup with Carrots and Parsnips; Angus Pot Roast with Potato Puree and Kale Salad; Southern Shrimp and Grits with Sweet Potato and Leeks; From-Scratch Strawberry Short Cake with Amaretto Whip and Mint

MEAL PLANNING AND PREP FOR WEIGHT LOSS Tuesday, December 5, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49A 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.

DINING ON A DIMEWednesday, December 6, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Making nutritious from-scratch meals for your family doesn’t have to break the bank. These crowd pleasers will each feed a family of four for under $10. Menu: Turkey Sausage, Mushroom and Potato Gratin; Chicken Piccata, Capers and Whole Grain Linguini.

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SIMPLE GOURMET BROWN-BAG LUNCHES Thursday, December 7, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Check out these totally portable lunches that will make you the envy of your coworkers! Menu: Mason Jar Salad with Grilled Chicken, Apple, Radish and Sherry Vinaigrette; Hummus Bowl with Grilled Shrimp, Tomato, Cucumber and Basil.

GIFT OF SILENCEMonday, December 11, 6:30 - 7:15 pmInstructor: Lisa Somerville, CHWCCost: FREE (Registration is required as space is limited)YOU are invited to join Health & Wellness Coach Lisa Somerville as she guides you through self-care, gentle yoga & breathing exercises enhanced with meditation & reflection on the true meaning of the season. *Please bring a yoga mat if you have one.

FIGHT INFLAMMATION WITH FOODWednesday, December 13, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Learn how to reduce inflammation in your body, while preparing and experiencing mouth-watering omega-3, fiber and probiotic rich foods. Menu: Breakfast: Ginger Bread Oat Meal with Pecans and Chia Lunch: Mediterranean Tuna Salad with Capers, Olives and Tomato Dinner: Sweet Potato and Black Bean Burger with Tomato and Sprouts

“PANNING” THE GLOBE – EL SALVADOR Thursday, December 14, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49All Aboard! In this six part series, we will get up close and personal with the cuisine of Italy, India, Greece, China, El Salvador and Thailand. Join us for one or all six! Menu: Ground Beef Pastelitos (Stuffed Bread); Pupusas (Queso Fresco and Black Bean Patty); Arroz Con Pollo (Rice and Chicken with Olives, Tomatoes and Sweet Peas

FRIDAY NIGHT BITES – HOME FOR THE HOLIDAYS Friday, December 15, 6 - 8 pmInstructor: Jeremy Reinicke Cost: $49 per personWe feed our bodies every day. Let’s not forget to nourish our relationships too! Grab your friend, sibling, spouse, child or coworker and join us for this “date night” style class where we all work together to create our feast. Menu: Sautéed Green Beans with Warm Bacon Vinaigrette and Crispy Onion; Chateau Briand (roasted beef tenderloin) with Mushroom and Shallot Pan Sauce; Wild Rice Dressing with Roasted Chestnuts and Cranberry; Mini Pecan Pies with Fresh Whip

HEARTY HOLIDAY SOUPS Tuesday, December 19, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Keep your family healthy and warm this holiday season with these nourishing one-pot meals. In this class we will take a couple classics and put a contemporary spin on them to make them even more nutritious and satisfying.Menu: New England Clam Chowder with Root Vegetables; French Onion Soup with Chicken and Garbanzo Beans

COOKING and WELL-BEING CLASSES

QUICK AND EASY FAMILY FRIENDLY MEALSWednesday, December 20, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Your time is way too valuable to be making a different meal for every member of your family. Maximize your time in the kitchen and make one meal that the whole family will devour. Menu: Air Fried Chicken Breast with Whole Grain Macaroni and Easy Pasta Sauce with Hidden Chickpeas and Cauliflower; Stir Fried Cauliflower Rice with Chicken and Bell Peppers

30 MINUTE MEALS – COMPANY’S COMING!Thursday, December 21, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Save time and stress in 30 minutes or less! Scratch cooking made fast and easy. Menu: Winter Green Salad with Green Apple Vinaigrette, Walnut and Shaved Parmesan; Peppered Flank Steak with Fresh Horseradish Sauce, Grilled Asparagus and Crushed Sweet Potato

COOK WELL FOR KIDS* AGES 7 AND UP Wednesday, December 27, 6 - 7:30 pmInstructor: Jeremy ReinickeCost: $30Oodles of Noodles, and Veggies too!We will start off today with practicing proper knife handling techniques as we prep our ingredients. Then, we will plate our salads and sauté our own pasta Alfredo.

“PANNING” THE GLOBE – THAILAND Thursday, December 28, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49All Aboard! In this six part series, we will get up close and personal with the cuisine of Italy, India, Greece, China, El Salvador and Thailand. Join us for one or all six! Menu: Chicken Satay with Peanut Sauce; Thai Coconut Soup with Shrimp; Authentic Pad Thai with Bean Sprouts, Cilantro and Lime

SUSHI IN A SNAP! Friday, December 29, 6 - 8 pmInstructor: Jeremy ReinickeCost: $49Love sushi and wish you could make it at home? Join our Chef for a chance to roll up your sleeves and practice making your own sushi. Finally, you will get to eat the fruits of your labor.Menu: Salmon and Tuna Nigiri, Cucumber Roll and Spicy Tuna Roll.

MORE INFORMATION ON KIDS COOKING CLASSES:*The Cook Well for Kids classes are for children ages 7 - 11. Parents are welcome to stay and observe in the dining room or even jump in and assist their “little chef” as needed. Tastings will only be provided to parents if there are left overs available.

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LOCATION:HealthEast Ways to Wellness 1825 Woodwinds Drive, Woodbury, MN 55125

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

PHONE:651.232.1926

EMAIL:waystowellness@healtheast.org

WEBSITE:discoverw2w.org

**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 (Under Employee Tools, then Wellness Opportunities).

CANCELLATION POLICIES:Well-being Classes may be cancelled prior to 72 hours of class for a full refund or Ways to Wellness credit. Well-being classes cancelled with less than 72 hours notice will be lost.

Cooking Classes are non-refundable. Cooking classes can be cancelled greater than one week in advance for credit towards a future class. Cooking classes cancelled with less than seven days notice will be lost (due to advance preparation and purchasing). If Ways to Wellness cancels a class, a full refund will be given.

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

BIOSOur team includes registered dietitians, certified personal trainers, 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 behavioral 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.

KATIE MURPHY-BJORNSONKatie believes in helping her clients to live their best life through a daily commitment to health and wellness. This commitment includes strength training, healthy eating and staying physically active. She enjoys leading groups and individuals of all fitness levels through workouts that are designed to be fun and motivational. She specializes in functional training, corrective exercises and athletic performance.

Katie has a Bachelor of Science degree in kinesiology and exercise management, and is a certified personal trainer, corrective exercise specialist and performance enhancement specialist.

COOKING and WELL-BEING CLASSES

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 degree in health promotion/wellness and health education, and is health and wellness coaching-trained through WellCoaches. She is also Yogafit Level 1 trained.

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).

BETH DIERKHISINGBeth has a strong passion to help her clients achieve their personal wellness goals, and her warm personality allows them to feel at ease and develop the strong rapport needed to work together and accomplish positive change. Beth believes that laughter and a fun attitude is important along the journey and she reflects this in her work. She likes using restorative exercise, which is at the heart of her Pilates reformer training, and she shares her passion for eating a nutritious and balanced diet with her clients.

Beth earned her Bachelor of Science in dietetics.

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.

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