Nutrition Classes

The American Institute of Cancer Research’s 10 ways to reduce Cancer risk and simple tips for nutrition and physical activity for Cancer prevention. Thursday classes at 8:30 am, Tuesday classes at 2:30 pm. Course dates: Thursdays: Jan 6, Feb 3, Mar 3, Apr 7, May 5, Jun 2, Jul 7, Aug 4, Sep 1, Oct 6, Nov 3, Dec 1. Tuesdays: Jan 11, Feb 8, Mar 8, Apr 12, May 10, Jun 14, Jul 12, Aug 9, Sep 13, Oct 11, Nov 8, Dec 13. Instructor: Danielle Karsies

Foods that affect our immune system, and an easy to follow plan to help fight inflammation. 1:00-1:30pm. Course dates: Jan 14, Feb 11, Mar 11, Apr 8, May 13, Jun 10, Jul 8, Aug 12, Sep 9, Oct 14, Nov 11, Dec 9. Instructor: Eeyeen Ong

Osteopenia/Osteoporosis management via nutrition, exercise and prescribed medications, as well as which nutrients to eat, and in what quantities. 1 pm. (45 minute class) Course dates: Jan 5,19, Feb 2,16, Mar 2,16, Apr 6,20, May 4,18, Jun 1,15, Jul 6,20, Aug 3,17, Sep 7,21, Oct 5,19, Nov 2,16, Dec 7,21. Instructor: Kelli Gibbs

1) Making changes to carbohydrate food intake by changing to unprocessed foods. 2) Reducing amount of carbohydrate intake throughparticipant-guided interactive session. 12 pm. Course dates: Jan 13, Feb 10, Mar 10, Apr 14, May 12, Jun 9, July 14, Aug 11, Sep 8, Oct 13, Nov 10, Dec 8. Instructor: Brenda Allison Fay

1) Identifying the most common food-related challenges during special occasions like holidays and parties. 2) Two ways to overcome these challenges without sacrificing enjoyment of the event. 3:30 pm. Course dates: Jan 27, Feb 24, Mar 24, Apr 28, May 26, Jun 23, Jul 28, Aug 25, Sep 22, Oct 27, Nov 24, Dec 22. Instructor: Amy Schneider

1) Low-purine diet, including foods recommended and foods not recommended. 2) Additional dietary and lifestyle recommendations to decrease risk of gout attack. 3)Sample menus and meal planning for gout-friendly diet. 1 pm. Course dates: Jan 12,26, Feb 9,23, Mar 9,23, Apr 13,27, May 11,25, Jun 8,22, Jul 13,27, Aug 10,24, Sep 14,28, Oct 12,26, Nov 9,23, Dec 14,28. Instructor: Kelli Gibbs

Different types of fats and the benefits of eating healthy fats. 2:30 pm. Course dates: Jan 13, Feb 10, Mar 10, Apr 14, May 12, June 9, Jul 14, Aug 11, Sep 8, Oct 13, Nov 10, Dec 8. Instructor: Sarah Meyers

Considerations for cooking lower fat, lower fiber and gastroparesis friendly menu options. 4 pm. Course dates: Feb 10. Instructor: Amanda Lynett

Suggestions for gluten free menu options and what to watch out for to avoid cross contamination. 4 pm. Course dates: Nov 16. Instructor: Amanda Lynett

1) Creating recipes using gluten free and/or dairy free alternatives. 2) Cooking tips when cooking dairy free or gluten free. 1 pm. Course dates: Jan 20, Feb 27, Mar 17, Jul 21, Aug, 18, Sep 15, Oct 20, Nov 17, Dec 15. Instructor: Amanda Lynett

Healthy eating strategies that don’t involve diets or gimmicks, and how to achieve weight loss while following your usual diet. 1 pm. Course Dates: Jan 5,19, Feb 2,16, Mar 2,16, Apr 6,20, May 4,18, Jun 1,15, Jul 6,20, Aug 3,17, Sep 7,21, Oct 5,19, Nov 2,16, Dec 7,21 Instructor: Christine DuBois

1) checking in with the Registered Dietitian on successes and struggles. 2) Continued focus on building healthy eating habits. 3) Group discussion on any weight loss topic the class requests (such as journal review, holiday strategies, emotional eating, exercise and weight loss, barriers to weight loss, weight loss through the life span, travel strategies. overcoming plateau, basic accountability, healthy eating, nenu planning and meal prepping, grocery shopping strategies, mindful eating, meal timing, weight loss progress or not, fad diets and why they don’t work). **you must attend the "Healthy Eating, Healthy Weight" class once prior to signing up for the check in class. 11 am. Course dates: Jan: 4, 11, 18, 25, Feb: 1, 8, 15, 22, Mar: 1, 8, 15, 22, Apr: 5, 12, 19, 26, May: 3, 10, 17, 24, Jun: 7, 14, 21, 28, Jul: 5, 12, 19, 26, Aug: 2, 9, 16, 23, Sep: 6, 13, 20, 27, Oct: 4, 11, 18, 25, Nov: 1, 8, 15, 22, Dec: 6, 13, 20, 27. Instructor: Christine DuBois

12 healthy lifestyle habits, and how to get started by picking 1-2 habits to work on. 11 am. Course dates: Jan 13, Feb 10, Mar 10, Apr 14, May 12, Jun 9, Jul 14, Aug 11, Sep 8, Oct 13, Nov 10, Dec 8. Instructor: Emilie Klemptner

1) Identifying your obstacles to weight loss. 2) Goal setting to help establish new habits. 11 am. Course dates: Jan 27, Feb 24, Mar 24, Apr 28, May 26, Jun 23, Jul 28, Aug 25, Sep 22, Oct 27, Nov 24, Dec 22. Instructor: Emilie Klemptner

Eight sessions on nutrition and Cancer survivorship and easy-to-implement lifestyle factors to promote optimal wellness and disease prevention. 11 am. (one hour classes) Course dates of First series: Jan 11, 18, 25, Feb 1, 8, 15, 22, Mar 1. Second series: March 15, 22, Apr 5, 12, 19, 26, May 3, 10. Third Series: August 2, 9. 16, 23, Sept 6, 13, 20, 27. Fourth Series: Oct 11, 18, 25, Nov 1, 8, 15, 22, Dec 7. Instructor: Melissa Shannon-Hagen

1) A new, healthful and seasonal food, will be covered each month. 2) Specific health benefits and preparation ideas for each food. Learn about oranges in January, dark chocolate in February, cabbage in March, etc. 1 pm. Course dates: Jan 10,24, Feb 14,28, Mar 14,28, Apr 11,25, May 9,23, Jun 13,27, Jul 11,25, Aug 8,22, Sep 12,26, Oct 10,24, Nov 24,28, Dec 12,26. Instructor: Melissa Shannon-Hagen

Increasing your calories with a variety of liquid nutrition options to help maintain/gain weight, and reviewing the variety of High Calorie Nutrition Beverage options available. 1 pm. Course dates: Jan 20, Feb 17, Mar 17, Apr 21, May 19, Jun 16, Jul 21, Aug 18, Sep 15, Oct 20, Nov 17, Dec 15. Instructor: Nancy Burke

1. To learn and understand the principles to intuitive eating, 2. To understand how one works to apply intuitive eating into their life. 12:30 pm. Course dates:Jan 13,27, Feb 10,24, Mar 10,24, Apr 14,28, May 12,26, Jun 9,23, Jul 14,28, Aug 11,25, Sep 8,22, Oct 13,27, Nov 10,24, Dec 8,22. Instructor: Sara Szatkowski

Reviewing lab values for kidney disease and dietary strategies to slow the progression of kidney disease. Offered three times each week; at 9 a.m., 11 a.m. or 12:30 p.m. Course dates: Jan: 4, 11, 18, 25, Feb: 1, 8, 15, 22, Mar: 1, 8, 15, 22, Apr: 5, 12, 19, 26, May: 3, 10, 17, 24, Jun: 7, 14, 21, 28, Jul: 5, 12, 19, 26Aug: 2,, 9, 16, 23, Sep: 6, 13, 20, 27, Oct: 4, 11, 18, 25, Nov: 1, 8, 15, 22, Dec: 6, 13, 20, 27. Instructor: Terrie Holewinski

The reintroduction phase is the second phase of the low FODMAP diet. This class reviews how to test high FODMAPs and find out which FODMAP groups trigger your symptoms. *Disclaimer: For information on starting a low FODMAP diet please meet one-on-one with a dietitian. We are not offering group classes teaching the low FODMAP diet elimination phase.

1:30 p.m. (60 minute class) Course dates: Jan 4 (for this date only, class held at 2:30 p.m.), Jan 27, Feb 8,24, Mar 1,31, Apr 5,28, May 3,26, Jun 7,30, Jul 5,28, Aug 2,25, Sep 6,29, Oct 4,27, Nov 1,24, Dec 6,29. Instructor: Emily Haller

3:30 p.m. (60 minute class) Course dates: Jan 10, Feb 14, Mar 14, Aug 8, Sept 12, Oct 10, Nov 14, Dec 12. Instructor Amanda Lynett

1 p.m. (60 minute class) Course dates: Jan 12, Feb 9, Mar 9, Apr 13, May 11, Jun 8, Jul 13, Aug 10, Sep 14, Oct 12, Nov 9, Dec 14. Instructor: Erin Scarlett

The personalization phase is the third and final phase of the low FODMAP diet approach. This class reviews how to use the information you learned during the the reintroduction phase to create a modified-FODMAP diet tailored to your unique tolerances. *Disclaimer: For information on starting a low FODMAP diet please meet one-on-one with a dietitian. We are not offering group classes teaching the low FODMAP diet elimination phase.

10 am (60 minute class). Course dates: Jan 26, Feb 23, Mar 30, Apr 27, May 25, Jun 29, Jul 27, Aug 31, Sep 28, Oct 26, Nov 30, Dec 28. Instructor: Emily Haller

1 pm (60 minute class). Course dates: Jan 19, Feb 16, Mar 16, Apr 20, May 18, Jun 15, Jul 20, Aug 17, Sep 21, Oct 19, Nov 16, Dec 21. Instructor: Erin Scarlett

Health benefits of the Mediterranean-Style Eating Pattern, including types of foods, meal planning tips and recipes. 4 pm. Course dates: Jan 26, Feb 23, Mar 23, Apr 27, May 25, Jun 22, Jul 27, Aug 24, Sep 28, Oct 26, Nov 23, Dec 28. Instructor: Lori Trudeau

Common triggers for mindless eating, and discovering non-food related strategies to overcome them. 1:30 pm (one hour class). Course dates: Jan 11,25, Feb 8,22, Mar 8,22, Apr 12,26, May 10,24, Jun 14,28, Jul 12,26, Aug 9,23, Sep 9/14,28, Oct 11,25, Nov 8,22, Dec 13,27. Instructor: Amy Schneider

1) Role of nutrition in brain health and risk of common neurologic disorders. 2) Key components of diet for brain health. 3) Simple strategies to incorporate each recommendation into your daily life. Tuesdays: 8:30 am, Thursdays: 2:30 pm. Course dates: Tuesdays: Jan 4, Feb 1, Mar 1, Apr 5, May 3, Jun 7, Jul 5, Aug 2, Sep 6, Oct 4, Nov 1, Dec 6; Thursdays: Jan 13, Feb 10, Mar 10, Apr 14, May 12, Jun 9, Jul 14, Aug 11, Sep 8, Oct 13, Nov 10, Dec 8;. Instructor: Danielle Karsies

1) Lifestyle changes aimed at stabilizing blood sugar, including balanced intake of whole foods that are high in plant based fiber. 2) Promoting anti-inflammatory properties. 3 pm. Course dates: Jan 26, Feb 23, Mar 23, Apr 27, May 25, Jun 22, Jul 27, Aug 24, Sep 28, Oct 26, Nov 23, Dec 28. Instructor: Shannon Bebb

1) Fundamentals of plant-based eating. 2) Creating a nutritionally balanced plant-based eating pattern including nutrients of interest. 3) Discussion around plant-based food products and resources. 4 pm. Jan 5, Feb 2, Mar 2, Apr 6, May 4, Jun 1, Jul 6, Aug 3, Sep 7, Oct 5, Nov 2, Dec 7. Instructor: Amber Spencley

1) An overview of legumes as a plant based staple. 2) Learning nutrition benefits, cooking methods, and add legumes into your diet. 4 pm. Jan 12, Feb 9, Mar 9, Apr 13, May 11, Jun 8, Jul 13, Aug 10, Sep 14, Oct 12, Nov 9, Dec 14. Instructor: Amber Spencley

1) An overview of soy as a plant based staple.  2) Learning nutrition benefits, how to cook and healthfully add soy to the diet. 4 pm. Jan 19, Feb 16, Mar 16, Apr 20, May 18, Jun 15, Jul 20, Aug 17, Sep 21, Oct 19, Nov 16, Dec 21. Instructor: Amber Spencley

1) Planning healthful and delicious meals based on the Plate Method. 2) Getting tips on increasing flavor, choosing quality convenience foods, and optimizing your health through food. 12 pm. Course dates: Jan 19, Feb 16, Mar 16, Apr 20, May 18, Jun 15, Jul 20, Aug 17, Sep 21, Oct 19, Nov 16, Dec 21. Instructor: Brenda Allison Fay

1) tips for busy people for foods to pack/purchase in order to meet healthy eating goals when away from home or at restaurants. 12 pm. Course dates: Jan 26, Feb 23, Mar 23, Apr 27, May 25, Jun 22, Jul 27, Aug 24, Sep 28, Oct 26, Nov 23, Dec 28. Instructor: Brenda Allison Fay

Managing your weight to reduce risk of developing Type 2 Diabetes, and meal and snack planning concepts, timing of eating, and non-food strategies to manage stress. 8:30 am. Course dates: Jan 10, Feb 14, Mar 14, Apr 11, May 9, Jun 13, Jul 11, Aug 8, Sep 12, Oct 10, Nov 14, Dec 12. Instructor: Rachael Mcclellan

1) Recommended amounts of added sugars. 2) Identifying and reading labels for added sugars. 3) Tips for reducing daily intake of added sugars. 1 pm. Course dates: Jan 12, Feb 9, Mar 9, Apr 13, May 11, Jun 8, Jul 13, Aug 10, Sep 14, Oct 12, Nov 9, Dec 14. Instructor: Amanda Imperiale

Limiting sodium for heart failure management and learning about the “Salty 6”: foods that provide the most sodium in the American diet and good alternatives. 1:30 pm. Course dates: Daily, Monday-Friday. Instructor: Beverly Kuznicki,Brenda Allison Fay & Lori Trudeau.

How the Dietary Approaches to Stop Hypertension (D.A.S.H.) diet can improve your health and lower your blood pressure, and incorporating D.A.S.H. into your daily routine. 11 am. Course dates: Jan 28, Feb 25, Mar 25, Apr 22, May 27, Jun 24, Jul 22, Aug 26, Sep 23, Oct 28, Nov (no class), Dec 23. Instructor: Karen Greathouse

1) Fueling the body for optimal performance and recovery for athletes. 1 pm. Course dates: Jan 12, Feb 9, Mar 9, Apr 13, May 11, Jun 8, Jul 13, Aug 10, Sep 14, Oct 12, Nov 9, Dec 14. Instructor: Kate Pelletier

1) The new Nutrition Facts Label 2) How to use/read the Nutrition Facts Labels 3) Reasons for labeling servings sizes, nutrients, fats, added sugars and sodium. 11 am. Course dates: Jan 4,18, Feb 1,15, Mar 1,15, Apr 5,19, May 3,17, Jun 7,21, Jul 5,19, Aug 2,16, Sep 6,20, Oct 4,18, Nov 1,15, Dec 6,20. Instructor: Laura Tarnacki

Foods that impact mood and learning practical ways to help increase your “happy” hormones. 11 am. Jan 11, Feb 8, Mar 8, Apr 12, May 10, Jun 14, Jul 12, Aug 9, Sep 13, Oct 11, Nov 8, Dec 13. Instructor: Laura Tarnacki

1) Factors that play into self-motivation and how to increase it. 2) Less helpful thinking styles that keep you stuck and how to change and re-frame them. 3) Boundaries around food habits/choices and how they help. 11 am. Jan 18, Feb 15, Mar 15, Apr 19, May 17, Jun 21, Jul 19, Aug 16, Sep 20, Oct 18, Nov 22, Dec 20. Instructor: Rachael Mcclellan

Meeting both your and baby's nutrition needs while breastfeeding, and optimizing your ability to maintain your breastmilk supply. 1 pm. Course dates: Jan 5, 26, Feb 2, 23, Mar 2, 23, Apr 6, 27, May 4, 25, Jun 1, 22, Jul 6, 27, Aug 3, 24, Sep 7, 28, Oct 5, 26, Nov 2, 23, Dec 7, 28. Instructor: Erin Scarlett

Balancing nutrition during all trimesters to keep mom healthy and fuel baby growth and understanding key nutrients: folate, iron, calcium and healthy fats, and practicing food safety. 1:30 pm. Course dates: Jan 13, Feb 10, Mar 10, Apr 14, May 12, Jun 9, Jul 14, Aug 11, Sep 8, Oct 13, Nov 10, Dec 8. Instructor: Shannon Bebb

1) Shortcuts to save time cooking at home. 2) Redefinig "convenience foods" as healthy options. 3) preparing delicious, quick & healthy homecooked meals. 4:30 pm. Course dates: Jan: 3, 13, 17, 27; Feb 7, 10, 21, 24; Mar 7, 10, 21, 24; Apr 4, 14, 18, 28; May 2, 12, 16, 26; Jun 6, 9, 20, 23; Jul 4, 14, 18, 28; Aug 1, 11, 15, 25; Sep 5, 8, 19, 22; Oct 3, 13, 17, 20; Nov 7, 10, 21, 24; Dec 5, 8, 19, 22. Instructor: Sherilyn Rickard

Learning ideas for simple meals and recipes using basic equipment and seasonings. 1 pm. Course dates: Jan 6, Feb 3, Mar 3, Apr 7, May 5, Jun 2, Jul 7, Aug 4, Sep 1, Oct 6, Nov 3, Dec 1. Instructor: Jennifer Montesi

Planning delicious meals for adults, teens and children and finding foods that can be bought on a budget. 1 pm. Course dates: Jan 12, Feb 9, Mar 9, Apr 13, May 11, Jun 8, Jul 13, Aug 10, Sep 14, Oct 12, Nov 9, Dec 14. Instructor: Jennifer Montesi

This class will cover the roles of calcium and vitamin D in the body. We will discuss how to make sure your child’s intake is adequate so that they can build strong bones. 1 pm. Course dates: Jan 6,20, Feb 3,17, Mar 3,17, Apr 7,21, May 5,19, Jun 2, 16, Jul 7,21, Aug 4,18, Sep 1, 15, Oct 6, 20, Nov 3, 17, Dec 1,15. Instructor: Lola Rosewig

Why fat is important for our health, and incorporating healthy fats into recipes for the whole family. 3:30 pm. Course dates: Jan 20, Feb 17, Mar 17, Apr 21, May 19, Jun 16, Jul 21, Aug 18, Sep 15, Oct 20, Nov 17, Dec 15. Instructor: Jessica Stoscup

Normal progression from breastmilk/formula to solid foods, signs of readiness for solids, traditional purees versus baby-led weaning, and setting up a healthy environment. Target audience: Parents/caregivers of babies ages 3 months and older. 5 pm; Course dates: Feb 8, Apr 12, Jun 14, Aug 9, Oct 11, Dec 13. Instructor: Allie Waisanen

Building a healthy relationship between food and your body, decreasing stress during mealtimes, and encouraging joyful exploration of new food. 6 pm. Course dates: Jan 5, Feb 2, Mar 2, Apr 6, May 4, Jun 1, Jul 6, Aug 3, Sep 7, Oct 5, Nov 2, Dec 7. Instructor: Mary Connolly

1) Recommendations for milk intake after age one. 2) Key nutrients in milk. 3) How milk-based alternatives can be appropriately used as a milk replacement. 4) Techniques to deal with milk refusal and rejection. 5) When vitamin/mineral supplementation is necessary. 9 am. Course dates: Jan 11, Feb 8, Mar 8, Apr 12, May 10, Jun 14, Jul 12, Aug 9, Sep 13, Oct 11, Nov 8, Dec 13. Instructor: Megan Jozefowicz

Up-to-date information on when and how to introduce top allergenic foods, and understanding signs and symptoms of allergic reactions. 9 am. Course dates: Jan 6, Feb 3, Mar 3, Apr 7, May 5, Jun 2, Jul 7, Aug 4, Sep 1, Oct 6, Nov 3, Dec 1. Instructor: Liz Hudson

1) When and how to introduce solids with medically complex infants, including infants currently using a feeding tube, with a history of using a feeding tube, or infants with feeding difficulties. 2) Tips and tricks to make feeding solids a more comfortable and fun experience for parents and their infants. 12 pm. Course dates: Jan 14, 28, Feb 11, 25, Mar 11, 25, Apr 8, 22, May 13, 27, Jun 10, 24, Jul 8, 22, Aug 12, 26, Sept 9,16, Oct 14, 28, Nov 11, Dec 9. Instructor: Catherine Joppich

1) Importance of dietary iron intake in a child's development 2) Ways to incorporate iron rich food into your child’s diet. 9 am. Course dates: Jan 28, Feb 25, Mar 25, Apr 22, May 27, Jun 24, Jul 22, Aug 26, Sep 23, Oct 28, Nov (no class), Dec 23. Instructor: Jen Wortman

Behavioral eating techniques for picky eaters aged 2-6, with a focus on healthy eating behaviors at the table, and recipes for parents/caregivers to try. 5 pm. Course dates: this is a two session group - Jan 18 & 25; Mar 15 & 22; May 10 & 24; July 12 & 26; Sept 13 & 27; Nov 8 & 22. Instructor: Allie Waisanen

Planning and preparing snacks the entire family will enjoy. 4:30 pm. Course dates: Jan 3,17, Feb 1,21, Mar 7,21, Apr 4,18, May 2,16, Jun 6,20, Jul 4-no class,18, Aug 1,15, Sep 5,19, Oct 3,17, Nov 7,21, Dec 5,19. Instructor: Leah Kulhanek.

1) Common digestive issues and how to improve or adjust feedings accordingly. 2) Formula options to attempt improved digestion. 3 pm. Course dates: Jan 4, Feb 1, Mar 1, Apr 5, May 3, Jun 7, Jul 5, Aug 2, Sep 6, Pct 4, Nov 1, Dec 6. Instructor: Emily Freitag.

Whether blended tube feedings are right for your child, outlining equipment needed, general transition to blended foods, and how to balance the nutrients. 3 pm. Course dates: Jan 20, Feb 17, Mar 17, Apr 21, May 19, Jun 16, Jul 21, Aug 18, Sep 15, Oct 20, Nov 17, Dec 15. Instructor: Emily Freitag

The basics of tube feeding safety, how to provide a safe and a germ-free tube feeding to your child. 1 pm. Course dates: Jan 12,26, Feb 9,23, Mar 9,23, Apr 13,27, May 11,25, Jun 8,22, Jul 13,27, Aug 10,24, Sep 14,28, Oct 12,26, Nov 9,23, Dec 14,28. Instructor: Salma Ali