WELLNESS PROGRAMS

Tai Chi/Moving Meditation

Mondays • 9:30 to 10:15 a.m.

Kristi Niedzwiecki, ACE Certified Fitness Instructor

Center yourself as you become aware of your own energy, while relaxing and strengthening your body without injury or strain. Tai chi is an ancient form of meditative exercise that helps to harmonize mind and body. A simplified routine is taught with traditional postures and slow soft movements.

Group Movement: Level 1

Mondays • 12:30 to 1 p.m.

Judy Siek, 500 eCYT, Certified Cancer Exercise Trainer and Group Fitness Instructor

Designed for those who are newly diagnosed or in active treatment, this class will help you feel better physically, mentally and emotionally. Physical activity can reduce fatigue, increase endurance, boost energy levels and improve mood. With the use of bands, light weights and other props, you will build or rebuild strength and stamina.

Group Movement: Level 2

Mondays • 11:30 a.m. to 12:30 p.m.

Judy Siek, 500 eCYT, Certified Cancer Exercise Trainer and Group Fitness Instructor

Designed for those who have completed treatment, this class offers a mix of exercise, yoga and Pilates to help you gain or regain strength, mobility and endurance. If you’re looking for more of a challenge, this class is a step above in intensity in comparison to the other classes offered at Waterford Place.

Gentle Yoga

Tuesdays • 5:30 to 6:30 p.m.

Mary Keane, RYT200

Achieve a higher state of mindfulness while building strength and balance. This gentle

Weekly Movement Programs

Mondays

9:30 to 10:15 a.m. — Tai Chi/ Moving Meditation

11:30 a.m. to 12:30 p.m. — Group Movement: Level 2

12:30 to 1 p.m. — Group Movement: Level 1

Tuesdays

5:30 to 6:30 p.m. — Gentle Yoga

Wednesdays

10 to 10:45 a.m. — Gentle Pilates

11 to 11:45 a.m. — LymphedemaFocused Movement

5 to 6 p.m. — Restorative Yoga

Thursdays

12:30 to 1:15 p.m. — Chair Yoga and Mobility yoga class will help you manage cancer by tapping into your mind-body connection to improve overall wellness. Modifications are offered so that everyone can participate safely.

Restorative Yoga

Wednesdays • 5 to 6 p.m.

Chitra Singh, Certified Yoga Instructor

Restorative yoga is a gentle, calming, therapeutic yoga that cultivates relaxation and balance and uses props to support the body. Each restorative pose will be held for five to six minutes to release tension and deepen relaxation.

Gentle Pilates

Wednesdays • 10 to 10:45 a.m.

Judy Siek, 500 eCYT, Certified Cancer Exercise Trainer and Group Fitness Instructor

Low impact Pilates is a series of exercises that develop the body’s strength, flexibility and control.

Lymphedema-Focused Movement

Wednesdays • 11 to 11:45 a.m.

Judy Siek, 500 eCYT, Certified Cancer Exercise Trainer and Group Fitness Instructor

This class will address cancer-related lymphedema through gentle movement and stretches for both the upper and lower body. Modifications are offered so that everyone can participate safely. A yoga mat is recommended.

Chair Yoga and Mobility

Thursdays • 12:30 to 1:15 p.m.

Judy Siek, 500 eCYT, Certified Cancer Exercise Trainer and Group Fitness Instructor

This all-level class includes breathwork, meditation and gentle movement to enhance mobility and strengthen muscles and bones.

Nutrition Consultations

By appointment only

Michelle Cordes, MS, RD, LDN RUSH Copley Medical Center

Nutrition consultations are available for anyone diagnosed with cancer at any stage of diagnosis. Our registered dietitian will discuss meal preparation and current diet trends, help you manage treatment-related side effects and choose healthier foods.

Healing Kitchen: Italian Series

Carly Smitherman, MS, RDN, LDN

If you’re trying to incorporate healthier dishes into your meal rotation and love Italian food, this cooking series of veggiepacked, Italian-inspired dishes is for you! Our instructor will transform traditional Italian dishes into nutrient-dense, plant forward meals filled with health benefits and an abundance of flavor.

Spaghetti and Veggie “Meatballs”

Thursday, April 13 • 6 to 7 p.m. This dish will have you wanting to ditch the meat in meatballs. Learn how to make a vegetarian version that is tender, flavorful and filled with more nutrients than traditional meatballs.

Lentil Bolognese with Zucchini Noodles

Thursday, May 11 • 6 to 7 p.m. We’re swapping out pasta and meat for veggies to add a more complete set of nutrients to your dinner. This recipe will fill your plate with vitamins A and C and other nutrients that can’t be found in spaghetti noodles or meat.

Roasted Garlic and Kale Spaghetti

Squash with Sun-Dried Tomatoes

Thursday, June 8 • 6 to 7 p.m. Learn all about spaghetti squash and how to use it in a variety of dishes. Available year-round, spaghetti squash is a great source of vitamins and fiber. Use it to add variety and extra nutrition to your pasta dishes.

Lentil Bolognese with Zucchini Noodles

Ingredients:

• 2 medium zucchini

Lentil Bolognese:

• 1 tbsp avocado oil

• 1 shallot, minced

• 4 cloves garlic, minced

• 2 to 3 carrots, finely shredded

• 26 ounces favorite marinara sauce

• Pinch red pepper flake

• 2 tsp dried basil

• 1 tsp dried oregano

• 2 tbsp coconut sugar for sweetness

• 1/2 cup water

• 3/4 cup lentils, rinsed and drained

• Vegan parmesan cheese

Directions:

1. Heat a large, rimmed skillet over medium heat. Once hot, add oil, shallot and garlic. Sauté for 2-3 minutes, stirring frequently, until slightly softened and fragrant. Turn down heat if browning.

2. Add carrots and a pinch of salt and stir. Cook for 3-4 minutes more.

3. Add marinara sauce and stir to coat.

4. Add red pepper flake, basil, oregano, coconut sugar, water and lentils. Increase heat and bring mixture to a simmer, then reduce heat to low/medium heat and continue cooking until lentils are tender, stirring occasionally about 17-20 minutes. Add more water if mixture gets thick.

Waterford Gardening Club

First and Third Wednesdays: April 5 and 19, May 3 and 17, June 7 and 21, July 5 and 19, August 2 and 16, September 6 and 20, October 4 • 6:30 to 7:30 p.m.

Join the Garden Club to sow and reap the benefits and joys of growing your own vegetables with other Waterford Place participants. Learn to grow your own food, decrease your stress and build community and support with others. Harvested produce will be available to share with the entire Waterford Place community.

5. Once lentils are cooked, taste and adjust seasonings as needed, adding more salt to taste, coconut sugar for sweetness, red pepper flake for heat, or herbs for flavor balance.

6. While the sauce is cooking, spiralize your zucchini into noodles or use pasta.

7. Combine noodles and sauce.

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