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 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.

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.

Gentle Yoga

Tuesdays • 5:30 to 6:30 p.m.

Kate Fleming, Yoga Instructor and Yoga Therapist, ERYT-500, C-IAYT

Achieve a higher state of mindfulness while

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 building strength and balance. This gentle 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.

Picnic Pasta Salad with Cotton Candy Grapes, Baby Spinach and Feta

Ingredients:

¼ cup extra virgin oil

2 Tbsp lemon juice

2 tsp Dijon mustard

1 tsp champagne (or any white vinegar)

1 small garlic clove, minced

1 tsp honey

Kosher salt, to taste

Freshly ground black pepper, to taste

For Pasta Salad

8 ounces whole wheat orzo pasta

1 ½ cups green grapes, halved

Healing Kitchen: Summer Salad Series

Michelle Cordes RD, LDN

Join us for new and creative salad recipes perfect for cookouts and family gatherings. Whether you're seeking inspiration for your next gathering or simply looking to add variety to your meals, this series promises delicious and nourishing salad options.

Mango Blueberry Salad with Pecans and Basil Vinaigrette

Thursday, July 13 • 6 to 7 p.m.

Discover the nutritional benefits of the mango. This dish combines vibrant arugula salad greens with fresh mangos, juicy blueberries and roasted pecans, all drizzled with a homemade basil vinaigrette dressing. And it’s packed with vitamin A, folate and high fiber content.

Waterford Gardening Club

Arugula Salad with Kiwi, Strawberries and Pecans

Thursday, August 10 • 6 to 7 p.m. Expand your repertoire of fruit-infused salads. Discover a delightful combination of strawberries and kiwi in a refreshing green salad that uses arugula salad greens and a homemade citrus dressing to celebrate summer.

Black Bean and Corn Salad

Thursday, September 14 • 6 to 7 p.m. Indulge in the flavors of Mexico. This versatile salad works as a side dish to complement your Mexican entrees. As an appetizer, serve it with tortilla chips for a dip. Packed with nutritious ingredients like black beans and corn, this recipe is a great source of fiber.

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

Join the Gardening 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.

1 small red bell pepper, cut into ¾ inch dice (1 cup)

1 cup packed baby spinach, roughly chopped

½ cup mint leaves, roughly chopped

1/3 cup diced red onion (cut into ¼ inch dice)

1/3 cup pitted Kalamata olives, cut in half 1/3 cup crumbled feta cheese

2 Tbsp roasted pumpkin seeds or sunflower seeds

Directions

1. Place olive oil, lemon juice, mustard, vinegar, garlic and honey in a small container with a tight-fitting lid and shake until well combined. Season with salt and pepper to taste. Set aside.

2. Cook pasta according to package directions. Drain in colander when done, and rinse under cold water to cool.

3. Place pasta in large bowl. Stir in grapes, bell pepper, spinach, mint, onion, olives, feta and pumpkin seeds until well combined.

4. Add half of the vinaigrette and stir well until all ingredients are well coated. Season with additional salt and pepper to taste. Add remaining vinaigrette if needed.