Summertime And The Livings Easy...

*|MC:SUBJECT|*
Open Door Integrative Wellness
The Art and Science of Living Well
__________________________


 


 

"Green was the silence, wet was the light,

the month of June trembled like a butterfly."

―Pablo Neruda, 
100 Love Sonnets


Today I have ever more reason to be brief as the summer day calls you and me to quickly put away the phone, the computer, the worry and high tail it outside. Bird songs,ripe strawberries, cool lakes,too much lettuce,and the sticky embrace that melts the muscles are all too enticing. 
As my dear friend reminds me as we walk for a swim in the river, each day one should do something summery for before too long the light and air will change and then we will have time to turn back inside and let the pleasures and memories of these delicious summer days bolster us.
At Open Door, summer is our time to plant seeds for the Fall...new classes, programming, collaborations are all around the corner. I, for one, will be heading to California for some course work on Somatics and look forward to bringing some new skills and insights to my work at Open Door. My colleagues are reflecting on how we all can add depth and value to what we offer at Open Door. Please check in when you can to see what is on the horizon and as always, let us know what you would like to see us offer.We are here to serve you!

To your health and happiness-

Kate

Still room in our summer camps: https://www.opendoorworkshop.com/creative-arts-camp-1/






 
This Month
at
Open Door....

Women's Self-Defense

Instructor: Kevin Comeau
Date: Wednesdays, July 18- August 8, 12-1pm
Cost: $75 for 4-class series 


This class will cover the fundamentals of physical self-defense, while touching on its emotional and psychological elements.  We will cover such topics as evasion, escape, blocking and striking, improvised weapons, awareness of the environment, and the use of the eyes and voice.  Students should come prepared to move- wear comfortable clothing.  Practice will be realistic but respectful and safe.  All questions and ideas are welcome.

For questions or to register, email Kevin at kevincomeau1989@gmail.com

 

Gentlemen’s Yoga

Instructor: Britton Mann
Date: Thursdays, 12-1pm
Price: $18 drop in, $120 for 8-week series

Inflexibility is a virtue in this class. Athletileisure clothing or yoga-specific pants not required. Sense of humor and/or ability to make light of one’s own shortcomings and short hamstrings is a pre-requisite. Classes range from quiet and meditative to moderately spirited.

Britton has been sharing his understanding of various yoga and other movement arts for 16 years.

For questions, email Britton at brittonmann@gmail.com
 

Yoga for Caregivers- Beginners Gentle Flow

Instructor: Caleigh MacDonald RN, BSN, RYT 200, Reiki I
Wednesdays, July 11- August 1,  5:30-6:30pm
Price: $15 drop in, $50 for 4-week series

Get your body moving in this gentle, all levels yoga class. Classes are designed for beginners and tailored to the caregivers of the community. Allow yourself to have time for self-care and renewal. Come as you are to stretch, strengthen, and heal the mind and body. Fuel yourself and join us for a great introduction to Yoga with aspects of meditation, breath work, and mindfulness.

For questions or to register, email Caleigh at camacdonald625@gmail.com

 

Bodies in Motion: Explorations in Movement, Fitness and Fun

Instructor: Joseph Sargent
Date: Saturdays, 12-1:15pm
Price: $18 drop in, $150 for 10-class series

Discover a new kind of fitness and expand your embodied experience through explorations in movement and somatic awareness.

Joe Sargent will be leading this class. His influences include gymnastics, circus arts, martial arts, modern dance, Feldenkrais, Continuum Movement, Tom Weksler, Ido Portal, Fighting Monkey Practice, among others.

For questions or to register, email Joe at Joseph.b.sargent@gmail.com


Tai Chi
 

Instructor: Paul Mahoney (Kevin Comeau in July)
Dates: Fridays (July classes are practice sessions)
Time:  10am-11am
Cost: $150 for 10 class card, $18 for drop ins (July- $10 drop in)

This course is suitable for beginners who are interested in improving their health while learning this ancient art form.  This course is also suitable as an intro to tai chi chuan for students who are interested in not only the health side but in learning the martial art of tai chi. Once the basics are mastered students would then have an option to start a more in depth study which includes partner exercises including push hands, chin Na, applications and the Yang style fighting set. 

For questions or to register, email Kevin at kevincomeau1989@gmail.com

 

Open Door Swag!

Swing by and check out our new Open Door tanks, totes, long sleeves & t-shirts (for little ones and adults)!
Pay by cash, check or online here!
Upcoming Free Community Events

July Lunch and Learn- Self-Massage for the Feet!
Friday, July 6, 12-1pm
 Free and open to all

 Join Julie Clemons, licensed massage therapist, and learn about foot anatomy and self-care.  This will be a hands-on workshop, so come prepared to take your shoes and socks off and get to work!

Please contact Julie Clemons at julieclemons@gmail.com with any questions or to RSVP. 


August Lunch and Learn- Labyrinths
Friday, August 3, 12-1pm
 Free and open to all

August’s Lunch and Learn will introduce the labyrinth as a tool for walking meditation and contemplative practice.   Elisabeth Cadle, a Veriditas Labyrinth Facilitator and the Land Coordinator at The Center for Transformational Practice, will present examples of labyrinths from ancient times to modern day and how they are used as a process meditation for centering, clarity and peace. Participants will be guided on a brief labyrinth journey and can choose from a variety of tracing labyrinths to take home.

Please contact elisabethcadle@gmail.com with any questions or to RSVP

Parking Lot Party

Friday, August 3, 5-8pm
Free and open to all
Parking Lot (behind Open Door & Revolution)

Join just for the best party of the summer in WRJ! We'll have a DJ on the loading dock playing a mixture of funk, reggae, and soul, food vendors including JUEL and Piecemeal Pies, performance art inside Revolution, and a new art installation on display. Come check out our new Movement Lab with a variety of new classes and personal training offered this summer and fall! Classes include Tai Chi, Yoga, Aerial Yoga, Dance, Somatic Movement, and Martial Arts.

We hope to see you there! 

For questions, contact Lisa at lisa.varno@gmail.com

July Nutrition Notes
Holly Westling

I seem to be always talking about ways we can increase non-starchy vegetables in our diet.  Recently someone asked me which vegetable should we eat the most often for the most nutritional benefits.  I usually answer this question with a discussion about the importance of variety and getting many different colored vegetables - each with different nutritional benefits, at each meal.  While this is a healthy, general rule of thumb to live by, there is one particular family of vegetables that I try to incorporate in my meals most often.  The cruciferous family of vegetables is very rich in fiber, vitamins and minerals that help us stay healthy and strong. They also contain particular phytochemicals known as isothiocyanates that (with daily intake) have shown to help reduce the risk of diseases including some cancers.  I try to make 30 - 50% of the vegetables I eat daily come from the cruciferous family.  This list of highly nutritious vegetables includes: arugula, bok choy, broccoli, cauliflower, collard greens, kale, rutabaga, watercress, brussels sprouts, cabbage, radish, and turnips.  Whenever I am making a meal, I try to think of ways to make it more nutrient rich and this almost always includes adding a cruciferous vegetable or two.  For example, if I am making a chicken curry, I will serve this over cauliflower rice lightly roasted or sautéed in some coconut oil; or if I am making scrambled eggs, I will add a cup of chopped kale; for a salad, I will add arugula, broccoli sprouts, and radishes; roasted rutabaga tossed in olive oil and herbs is a nice substitute for roasted potatoes.  Here is a delicious recipe for a cool summer soup that a friend shared with me and I altered a bit.  It is a delicious way to add more cruciferous and nutrients to your day: 

Watercress Soup 
(serve warm or cold)
Ingredients:
2 T coconut oil
3 leeks white part and some green sliced thin
1 cup packed Italian parsley, chopped
2 1/2 cups packed watercress (4 oz) chopped with thick stems removed
salt and pepper to taste 
4 cups vegetable or chicken stock
1 can coconut milk
Garnish with chopped chives, chili flakes or lemon zest

Directions:
In a medium pot, heat the oil over low heat and add the leeks and cook for 8 - 10  minutes.  Add the chopped parsley and watercress and sauté for 2 more minutes.  Increase the heat to medium and add the broth with coconut milk.  Bring to a boil and reduce to a simmer for about 10 minutes.  Let the soup cool a bit and then puree it using a blender or immersion blender.  This soup can be chilled for a few hours in the refrigerator before serving or reheated to serve warm. Add salt and pepper to taste.  Garnish with chopped chives and chili flakes or lemon zest if desired.





 

HOST YOUR EVENT AT OPEN DOOR
Open Door's elegant and versatile space is the perfect spot for a celebration. Rent the studio and kitchen for your private event, or choose from our menu of services and let us help create the event for you.

For more information, contact Miriah at: miriah.opendoorwrj@gmail.com
WHO WE ARE
Open Door is a collaboration of practitioners offering professional services and classes that support the art and science of living well:
  • Professional Services: Physical Therapy, Counseling, Acupuncture, Massage, Mindfulness, Nutritional Counseling, Personal Training
  • Classes & Workshops: Dance, Yoga, Somatics, Tai Chi, Meditation, Cooking, Writing, Music, Art
OPEN DOOR
The Art and Science of Living Well

Questions? Feedback? Contact Us:
opendoorwrj@gmail.com
904-626-5284
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
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New Beginnings at Open Door

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Open Door Integrative Wellness
The Art and Science of Living Well
__________________________


 

New Beginnings at Open Door

Dear Friends-

I will keep this brief as the beautiful morning is begging me to get off this computer, turn away from technology for a day, and get outside...
How lucky are we to live in this bucolic environment!
How lucky am I to be working with such an amazing group of people! The energy at Open Door is so enriching. Our growth into the new space and with our outreach programs is very exciting. The movement lab will open next week...please stop in to take a look at the incredible work that Earthshare Construction (http://www.earthshareconstruction.com/) and Elisabeth Cadle ( http://www.mudflux.com/index.php) have done to create a space that inspires freedom of movement. We are expanding our outreach by adding programming for HCRS, Creare, Kendall, Family Place and more!
We look forward to seeing you at our Movement Lab's Grand Opening Party June 22nd from 5-8. Live music, dance performance, great food and good company...more info forthcoming! (https://www.opendoorworkshop.com/special-eventsnew/)

Happy and healthy June to all!

—Kate Gamble, Founder
This Month
at
Open Door....

 

Death Cafe
with Cynthia Stadler, Bayada Hospice nurse

Sunday, June 3, 2-4pm
Free and open to the public

Open Door and the White River Indie Film Festival are pleased to host film maker, Amy Jenkins and Bayada Hospice Nurse, Cynthia Stadler. An open conversation about Amy's film,"Instructions on Parting" and end of life topics.

"Instructions on Parting" will be showing on June 2 @ 11:00 am at the White River Indie Festival. For more information about the film, please visit:
http://www.wrif.org/event/instructions-on-parting/

Please RSVP to opendoorwrj@gmail.com

For more information about the film, visit www.on-parting.com

More about White River Indie Films visit http://www.wrif.org/



Stretching 101
with Kevin Comeau

Wednesdays, June 6-27, 8-8:45am
$60 for 4-class series, $18 drop in

Explore your true length!  Stretching is an activity most admire, but few do.  Many factors keep people from starting a flexibility program.  Two of the most common are: embarrassment over the current state of affairs (I’m stiff!), and confusion over how to proceed. In this 4-week class, we will start from the beginning and build a solid base of knowledge about flexibility.  We will answer the following questions:

What is a stretch?  How does it differ from strengthening muscles?
What difference will stretching make?
What is the anatomy behind stretching?
How often should I stretch?  How long do I hold one?
Are there different ways of stretching?  Which is best for me?

Each class will last 45 minutes, and include:

Brief discussion and check-in
Warmup
Featured stretches and modalities 
Quiet relaxation
Optional homework

The class is open to anyone who wants to explore his or her capacity for greater suppleness, and by extension, greater ease of movement and day to day comfort.  No previous experience is assumed.

For questions or to register, email Kevin at kevincomeau1989@gmail.com


 
HOST YOUR EVENT AT OPEN DOOR
Open Door's elegant and versatile space is the perfect spot for a celebration. Rent the studio and kitchen for your private event, or choose from our menu of services and let us help create the event for you.

For more information, contact Miriah at: miriah.opendoorwrj@gmail.com

Health

While jogging on the treadmill at the gym,
that exercise in getting nowhere fast,
I realized we need a health pandemic.
Obesity writ large no more, Alzheimer’s
forgotten, we could live carefree again.
We’d chant the painted shaman’s sweaty oaths,
We’d kiss the awful relics of the saints,
we’d sip the bitter tea from twisted roots,
we’d listen to our grandmothers’ advice.
We’d understand the moonlight’s whispering.
We’d exercise by making love outside, 
and afterwards, while thinking only of
how much we’d lived in just one moment’s time,
forgive ourselves for wanting something more:
to praise the memory of long-lost need,
or not to live forever in a world 
made painless by our incurable joy.

 

June Nutrition Notes
Holly Westling

June is here!  June is one of my all time favorite months in the Upper Valley - the air is warm and sweet-smelling, and everything outdoors has that fresh, green glow.  I can’t help but feel excited at the thought of harvesting fresh herbs and vegetables from the garden in just a few, short weeks. This year, however, I am planning on a more simple garden due to time restraints.  I want to maximize the nutrients available in my little garden so I will be planting lots of herbs such as oregano, cilantro, parsley, basil and thyme. These herbs are little power-houses of phytonutrients and vitamin-C… an excellent way to help reduce inflammation and give your immune system that extra boost.  Open Door is offering an easy solution for those of us who only have time and resources for a little garden. Every week, Edgewater Farm will be delivering boxes of freshly picked vegetables and fruits for pick-up at Open Door. This is an excellent way to have easy access to a variety of fresh, local produce. To sign up visit:

http://www.edgewaterfarm.com/new-products-1/csa-delivers-to-open-door-in-wrj

Here is one of my favorite summer recipes.  This is a great recipe to use with your CSA vegetable box because you can be creative with adding many different vegetables and herbs.

ENJOY!
 

Tabbouleh

Salad ingredients:

• 1 head raw cauliflower

• ½ T coconut oil, melted

• 2 seedless cucumbers

• 4 ripe tomatoes

• 4 cups curly parsley leaves (about 2 bunches)

• 1 cup fresh mint leaves

• 6 scallions

• 2 avocados, chopped

Dressing ingredients:

• ⅓ cup lemon juice (about 3 lemons)

• ¾ t salt

• ½ t ground black pepper

• zest of 1 lemon

• ½ cup extra-virgin olive oil

Directions:

1. Preheat the oven to 350 F.

2. Cover a two large baking sheets with parchment paper. Use a food processor to “rice” the cauliflower: Break the cauliflower into florets, removing the stems. Place the florets in the food processor bowl and pulse until the cauliflower looks like rice. This takes about 10 to 15 one-second pulses. You may need to do this in two batches to avoid overcrowding. In a large bowl, toss the cauliflower rice with the melted coconut oil, then divide the cauliflower between the baking sheets. Spread it into a single layer so it can toast in the oven, and bake for 20 minutes or so, checking at 15 to make sure it’s getting golden but not burning. 

3. Cut the cucumber and tomatoes into ¼-inch dice, place in a colander, sprinkle generously with salt, and let the vegetables “sweat” out their excess moisture while the cauliflower is in the oven.

4. Wash and chop herbs and add them to the bowl.

5. Trim the scallions and slice them very, very thin so they’re almost shaved. Add to the parsley.

6. When the cauliflower is toasted, remove from the oven and allow to cool. While it’s cooling, drain the cucumbers and tomatoes of the released liquid, then add the vegetables along with the cubed avocado to the parsley. Toss with a rubber scraper to combine.

7. In a small bowl, use a fork to mix the lemon juice, salt, pepper, and lemon zest. Slowly drizzle in the olive oil while you continue to mix with the fork. Then pour the dressing over the vegetables and toss gently, but with purpose, until all the ingredients are coated. Cover and refrigerate for at least an hour so the flavors can blend.

WHO WE ARE
Open Door is a collaboration of practitioners offering professional services and classes that support the art and science of living well:
  • Professional Services: Physical Therapy, Counseling, Acupuncture, Massage, Mindfulness, Nutritional Counseling, Personal Training
  • Classes & Workshops: Dance, Yoga, Somatics, Tai Chi, Meditation, Cooking, Writing, Music, Art
OPEN DOOR
The Art and Science of Living Well

Questions? Feedback? Contact Us:
opendoorwrj@gmail.com
904-626-5284
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
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Have you heard?! We are expanding next door!

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OPEN DOOR
Integrative Wellness
www.opendoorworkshop.com
__________________________


 


Have you heard?
We are expanding next store!!


I love this creative stage of the process, as we watch the space being re-visioned and renovated to support our new movement lab!
The opportunity to add more movement, fitness and somatics classes along with personal training plus host larger events  was impossible to turn down.  
Now, through the efforts of architect Dan Haedrich, builder Ethan Cole and painter Elisabeth Cadle, the new movement studio and massage room are connecting to our current offices so we can provide additional movement classes, etc without disrupting our expanding clinical services.
 Our goal is an early June opening and the plan is to announce an open house closer to the finishing time. In the meantime, stop in, and if someone is free, we can show you around.
Please keep an eye on our web site for new classes and guest teachers. As our space and reach expand, our roster of talented clinicians and teachers increases.

Happy spring and I hope to see you soon.

Kate Gamble
Founder

the beauty is coming in stages!

HOST YOUR EVENT AT OPEN DOOR
Open Door's elegant and versatile space is the perfect spot for a celebration. Rent the studio and kitchen for your private event, or choose from our menu of services and let us help create the event for you. Events include:
  • Prom night dinner and dancing
  • Graduation party
  • Family reunion
  • Wedding party celebration
  • Work gathering
More information and photos>

 

In the wisdom of uncertainty lies the freedom from our past, from the known, from the prison of past conditioning. Uncertainty is the fertile ground of creativity and freedom.

May Nutrition Notes

Lisa Varno

As we welcome the warmer weeks ahead, enjoy this light, heart-healthy recipe that can be used on its own as a side, or expanded to become a complete meal. For more protein, add chickpeas, pumpkin seeds or slivered almonds, or a filet of your favorite fish. These simple ingredients pack a nutritional punch! Promote heart health and help lower blood pressure with walnuts, a great source of omega-3 essential fatty acids. Well known for their powerful antioxidant vitamin C, oranges also contain flavanones, health-promoting compounds that help protect us from conditions such as heart disease and cancer. Aside from being a source of protein and fiber, brown rice’s high magnesium content supports healthy hearts by regulating blood pressure and offsetting sodium in the body. 


Orange Mint Rice Salad

Serves 6

Calories 240; Total Fat 7 g; Dietary Fiber 5g; Sugars 13g; Protein 6g

Ingredients
3 oranges
3 cups of cooked brown rice
1/3 cup golden raisins
1/3 cup chopped fresh mint leaves
 ½ cup chopped walnuts
Salt and pepper to taste

Instructions
1. Peel & segment two oranges; set aside.
2.  Squeeze juice from remaining orange; set aside.
3.  In a large bowl, combine rice, orange segments, raisins, mint and walnuts. Add orange juice. Toss well.
4.  Salt and pepper to taste.

Enjoy!


P.S. Have you signed up for your
Edgewater Farm CSA Box yet?


 
ABOUT US
Through our wellness programs, Open Door offers clients the tools to be self reliant and resilient, and to achieve vibrant health and well-being. We take a fresh approach to healthcare that encourages the use of preventative practices and collaboration between client and provider. We work with clients in private sessions and group classes in our studio. We also bring our services to the workplace and out to the community.
Learn more about our Services>

*   *   *   *   *
Host an Event at Open Door
Open Door offers an elegant and versatile space to hold a celebration, board meeting, or workshop. Contact us for details. Learn more>
OPEN DOOR
Integrative Wellness

Contact Us:
opendoorwrj@gmail.com
904-626-5284
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
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ABOUT US
Open Door offers clients the tools to achieve vibrant health and well-being and to be self reliant and resilient. Our fresh approach to healthcare encourages the use of preventative practices and collaboration. We work with clients in private sessions and group classes and bring our wellness services out to the community. Learn more>
Share
Forward
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WHO WE ARE
Open Door is a collaboration of practitioners offering professional services and classes that support the art and science of living well:
  • Professional Services: Physical Therapy, Counseling, Co-Active Coaching, Nutrition Consults
  • Classes & Workshops: Dance, Yoga, GYROKINESIS®, Meditation, Cooking, Writing, Music, Art
OPEN DOOR
The Art and Science of Living Well

Questions? Feedback? Contact Us:
opendoorwrj@gmail.com
904-626-5284
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
Don't want to receive emails from us? Just click here:
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Prelude to Daffodils

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OPEN DOOR
Integrative Wellness
www.opendoorworkshop.com
__________________________


 

Prelude to Daffodils

As Kate’s business partner at Open Door, and as the director of the Acupuncture Clinic, I can say we’re brimming with excitement for upcoming developments. Like the daffodils, the blooms are a little ways off, but the underground energy is beginning to move.

By summer we are doubling our footprint in White River Junction. Our excellent clinical services of acupuncture, physical and massage therapy, social work, and nutrition will continue at 18 North Main Street.

Our movement classes and community events will move into our new space, just next door. Big, open, and airy, this will become an Upper Valley hub for dance and natural movement arts, and personal training.

ACUPUNCTURE services at Open Door continue to grow. We are delighted to have Cicely Andree on-board, a graduate of the preeminent Seattle Institute for Oriental Medicine.

Cicely joins me and Stefan Grace, L.Ac., giving individualized sessions in our sublime treatment rooms, and Mason Stabler, L.Ac., who runs our group acupuncture clinic.

We look forward to seeing you soon!

Warmly,

Britton 

Whats Happening at Open Door...
 
Movement
So many dance classes!
Somatics
Personal training with Joe and Kevin

 Family Contact Improvisation Class and Dance-Jam
 March 23, 5-7:30pm
Instructors: Kelly Armbrust and Jennifer Blue

 Barre Class
Tuesdays and Thursday, February 27- March 29, 9-10am
Instructor: Olivia Fauver

Projects in Motion: Exploring Functional Movement as Creative Practice
A workshop intensive with Axis Syllabus teacher Ruth Douthwright and Movement Educator/Speaker Erin Godfrey
 April 6-8th, 2018
 Friday 5:30pm-8:30pm, Saturday 10am-5pm, Sunday  9am-12pm


Mindfulness

Mindfulness & Self-Compassion: An Experiential Workshop
 Sunday, March 18, 2-4:30pm
Instructor: Lisa Varno, RYT, M.M.Ed.

Free Open Meditation
Date: Wednesdays starting February 7, 2018,  12-1pm

More!

Open Door's Optimal Health and Weight Loss Program
Tuesdays, March 27- May 1, 6:30-8pm
Instructors: Kate Gamble and Holly Westling

Young Women's Self-Defense (girls ages 13-18)
 Fridays, March 2- April 6, 4-5 pm
Instructor: Kevin Comeau

Deconstructing Divorce
Thursday, March 15,  5:30-6:30pm
Presenters: Sally J Boyle CFP CDFA and Jan Scheiner PhD

Women's Sacred Circle
Mondays, March 19-May 7, 7-8:30pm
Instructor:  Andrea Manning

Community Acupuncture
Thursdays, 11:30am - 2:30pm

Round Table: Couples Therapy and the Universal Need for Connection
April 4, 7:30-8:30pm
Presenters: Marcia Webster and Jill Fischer

HOST YOUR EVENT AT OPEN DOOR
Open Door's elegant and versatile space is the perfect spot for a celebration. Rent the studio and kitchen for your private event, or choose from our menu of services and let us help create the event for you. Events include:
  • Prom night dinner and dancing
  • Graduation party
  • Family reunion
  • Wedding party celebration
  • Work gathering
More information and photos>
March Nutrition Notes 

Holly Westling 

Yesterday, I went for a long hike through the woods with some friends and was pleasantly surprised by the warm temperatures and tiny buds popping out on the bushes and trees. This morning it is snowing. March can be a challenging month as “Mother Nature” teases us with spring like weather one day and sends us indoors with icy cold temperatures the next. With this change in season, our immune systems can be challenged while the presence of Rhinovirus (cause of the common cold) peaks. There are many things we can do to boost our immune system. Of course washing your hands frequently is an excellent place to start. I also recommend making some modifications to your nutrition plan to help boost your immune system. One step we can take is increase our antioxidant stores that enhance the immune system by including more citrus, brussels sprouts, colorful peppers, cilantro and parsley. We can also add more immune boosting minerals such as zinc and selenium by snacking on nuts and seeds and eating plenty of wild -caught seafood, eggs, onions, whole grains, spinach, broccoli and other cruciferous vegetables.
Beyond diet, we can keep our immune systems strong by keeping our body moving with a healthy exercise plan. Later this month, Kate Gamble (MSPT) and I will be teaming up at Open Door and offering an Optimal Health and Weight Loss Program. Join us and learn in detail the best way for you to eat and exercise in order to optimize your health. Each participant will be provided an individual meal and exercise plan specifically designed for them. Participants will also learn in detail how to improve not only their physical heath and strength, but immune health, brain health, and heart health. For more information, please visit our website>

Enjoy this delicious recipe full of flavor and immune-boosting herbs and spices:

 
Slow Cooker Moroccan Fish Tagine
 
1/3 cup extra-virgin olive oil
2 fennel bulbs, 1/4 cup fronds minced, stalks discarded, bulbs halved, cored, and sliced
1/4 inch thick
1 onion, halved and sliced thin
Kosher salt and pepper
3 tablespoons tomato paste (make sure there is no sugar added - Muir Glenn is a good
type)
4 garlic cloves, minced
2 teaspoons garam masala
1 ½ teaspoons paprika
¼ teaspoon cayenne pepper
2 cups chicken broth
2 tomatoes, cored and chopped
2 (2-inch) strips lemon zest
½ cup pitted kalamata olives, chopped coarse
¼ cup raisins
1 ½ pounds skinless cod fillets, 1 inch thick, cut into 2-inch pieces
2 tablespoons minced fresh parsley

Heat 3 tablespoons oil in 12-inch skillet over medium heat until shimmering.
Add sliced fennel, onion, and 1 teaspoon salt and cook until softened and lightly browned, 8 to10 minutes.
Stir in tomato paste, garlic, garam masala, paprika, and cayenne and cook until fragrant, about 1 minute.
Stir in broth, scraping up any browned bits; transfer to
slow cooker.
Stir in tomatoes and lemon zest.
Cover and cook until flavors meld, 4 to 6 hours on low or 3 to 5 hours on high.
Discard lemon zest.
Stir in olives and raisins, then season cod with salt and pepper and nestle into slow cooker.
Cover and cook on high until cod flakes apart when gently
prodded with paring knife and registers 140 degrees, 20 to 30 minutes.
Season with salt and pepper to taste.
Sprinkle individual portions with parsley and 
fennel fronds and drizzle with remaining oil before serving.

Enjoy!
ABOUT US
Through our wellness programs, Open Door offers clients the tools to be self reliant and resilient, and to achieve vibrant health and well-being. We take a fresh approach to healthcare that encourages the use of preventative practices and collaboration between client and provider. We work with clients in private sessions and group classes in our studio. We also bring our services to the workplace and out to the community.
Learn more about our Services>

*   *   *   *   *
Host an Event at Open Door
Open Door offers an elegant and versatile space to hold a celebration, board meeting, or workshop. Contact us for details. Learn more>
OPEN DOOR
Integrative Wellness

Contact Us:
opendoorwrj@gmail.com
802-698-8006
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
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Open Door offers clients the tools to achieve vibrant health and well-being and to be self reliant and resilient. Our fresh approach to healthcare encourages the use of preventative practices and collaboration. We work with clients in private sessions and group classes and bring our wellness services out to the community. Learn more>
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WHO WE ARE
Open Door is a collaboration of practitioners offering professional services and classes that support the art and science of living well:
  • Professional Services: Physical Therapy, Counseling, Co-Active Coaching, Nutrition Consults
  • Classes & Workshops: Dance, Yoga, GYROKINESIS®, Meditation, Cooking, Writing, Music, Art
OPEN DOOR
The Art and Science of Living Well

Questions? Feedback? Contact Us:
opendoorwrj@gmail.com
904-626-5284
www.opendoorworkshop.com

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18 N. Main Street, White River Junction, VT
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OPEN DOOR
Integrative Wellness
www.opendoorworkshop.com
__________________________


 
Open Door
“When you begin to touch your heart or let your heart be touched, you begin to discover that it's bottomless, that it doesn't have any resolution, that this heart is huge, vast, and limitless. You begin to discover how much warmth and gentleness is there, as well as how much space.”
 - Pema Chödrön

“Look at other people and ask yourself if you are really seeing them or just your thoughts about them.”

– Jon Kabat-Zinn

The bright blue sky and snow draped landscape make February feel “not so bad”. Winter can be long, so the days when the light is bright and snow beckons us to walk in the woods, put on our skis,delight in the ruddiness of our friend’s cheeks, we can find there is much to take pleasure in. It is also the month of Valentine’s Day which, at its best, is an opportunity to express love to those we are close to. Our work at Open Door is infused with a commitment to mindfulness and one important benefit of mindfulness practices is improved relationships. Specifically, the following 9 documented results can arise from meditation and mindfulness practices:

1. Better management of your body's reactions.
2. Emotional resilience.
3. Better, more "tuned in" communication.
4. Response flexibility.
5. Improved empathy.
6. Improved insight (self-knowing).
7. Better modulation of fear.
8. Enhanced intuition.
9. Increased morality.

As we continue to be committed to the health and wellness of our Upper Valley community, we are expanding our programming including offering mindfulness workshops at schools and businesses. We will also be holding space in our studio on Wednesdays at noon for open meditation. Please come and leave in silence, stay as long as you can, guidance is available if needed but, primarily we just want to create an easy way for anyone to practice the simple and profound gift of mindfulness.

Love well, be well, and enjoy the snow while it lasts.

Warmly-

Kate Gamble, Founder

Open Door Welcomes Joe Sargent 

Personal Trainer and Movement Teacher

Joe Sargent is a certified personal trainer and movement teacher who grew up in Vermont. After studying philosophy at Columbia University, Joe’s interest in the transformation of human experience led him to spend the next 7 years exploring primarily physical and mind-body oriented practices that aim to improve movement, awareness, embodiment, and overall health. Some of his influences include gymnastics, circus arts (specializing in hand-balancing), the Ido Portal Method, Continuum Movement, as well as principles and techniques from martial arts, western somatics and modern dance. Joe works with his clients to achieve their goals, no matter where they are in their own process of transformation. He believes the most valuable things he has to teach come from his own embodied experience - the skills, physical attributes, and internal qualities of awareness and kinesthetic sensitivity that he has developed over the years.  His methods aim to produce greater strength, flexibility, ease of movement, neuromuscular control, improved athletic performance, and a sense of awareness and connection throughout the body. 


 
hands-gloves-heart-snow-winter.jpg

Valentine's Couples Massage Workshop

Date: Wednesday, February 14
Time: 5:30-7pm
Cost: $60 per couple (includes treats from Flourish!)
Instructor:  Julie Clemons

Join Julie Clemons LMT and learn Swedish massage techniques you can use at home to share nurturing touch with your partner. We will discuss creating an environment for relaxation with minimal equipment, sharing feedback with a spirit of generosity, and giving and receiving touch with intention. Participants will learn and practice simple routines for the back, shoulders, neck and head. We may also explore the face, hands or feet if time and interest allows.

Participants will receive a goody bag to bring home and printed notes detailing the routines we practiced.

Participants should wear comfortable, loose clothing. Participants should bring a yoga mat, a large blanket (or two smaller blankets) and a flat sheet, any size. We will be sitting and kneeling on the floor for this workshop. Please discuss any health concerns with the instructor ahead of time.

For questions or to register, email Julie at julieclemons@gmail.com.

 

Our friends next door at Flourish are also providing a “goodie bag" to each couple. Treats include Ginger Elixir+Arnica Oil and Rosewood Infusion+Angelica Body Creme!

Ginger Elixir+Arnica Oil

We infuse organic oils with arnica flowers and wildcrafted yarrow along with ginger and cinnamon essential oils for a warming and relaxing body treatment that relieves muscle tension. Arnica has traditionally been used to ease tension and inflammation, bruising, sprains, aches and arthritis. Combined with a beautiful spicy and floral aroma this is a beautiful treatment. Perfect for moisturizing and massage.

Rosewood Infusion+Angelica Body Creme

This cocoa butter body creme is infused with our own fragrant angelica herbal distillation and an elegant blend of rosewood and black pepper essential oils. This creme will leave your skin deeply hydrated, nourished and feeling smooth as silk.
 

FB_IMG_1517429246146.jpg             Screen Shot 2018-02-03 at 10.14.30 AM.png


February Nutrition Notes 

Holly Westling 

As many of you know, my big nutrition recommendation for everyone is to increase vegetables. At least half our plate should be full of non-starchy vegetables for each meal. This time of year, it is always a struggle finding fresh vegetables, though. Often we will find wilted, rubbery celery or chard in the grocery store, in which case I would rather you have frozen than those old, past- their-prime, nutrient-depleted vegetables. Frozen vegetables will lose a bit of the water soluble vitamins like vitamin C, but they still tend to be more nutrient rich than “fresh” vegetables that are past their prime. In the past, I would find a good, fresh bunch of kale at the store, only to find that it turns limp and rubbery almost as soon as I get it home to my kitchen. After doing some research, I found a list of excellent tips on how to keep vegetables fresher longer published by the Berkeley farmer’s market. Here are some tips that have helped the vegetables in my refrigerator last much longer:

Carrots - Cut the tops off to keep them fresh longer. Place them in closed container with plenty of moisture, either wrapped in a damp towel or dunk them in cold water every couple of days if they’re stored that long.

Cauliflower - Will last a while in a closed container in the fridge, but they say cauliflower has the best flavor the day it’s bought.

Celery - Does best when simply places in a cup or bowl of shallow water on the counter.

Greens - Remove any bands, twist ties, etc. most greens must be kept in an air-tight container with a damp cloth, to keep them from drying out. Kale, collards, and chard even do well in a cup of water on the counter or fridge.

Beets - Cut the tops off to keep beets firm, (be sure to keep the greens!)by leaving any top on root vegetables draws moisture from the root, making them loose flavor and firmness. Beets should be washed and kept in an open container with a wet towel on top.

Sweet peppers - Only wash them right before you plan on eating them as wetness decreases storage time. Store in a cool room to use in a couple a days, place in the crisper if longer storage needed.

Tomatoes - Never refrigerate. Depending on ripeness, tomatoes can stay for up to two weeks on the counter. To hasten ripeness place in a paper bag with an apple.

So, please enjoy your vegetables - even during this cold New England winter! Here is a recipe for one of my favorite winter salads:
Brussels Sprouts Salad with Apples and Almonds

Ingredients:
-1/2 cup sliced almonds
1 pound brussels sprouts, shredded (on box grater or in food processor)
-1 green apple, peeled and cubed
2 tablespoons olive oil (divided)
1 tablespoon dijon mustard
1 lime, juiced
Instructions:
Heat pan over medium heat add almond
Toast until lightly browned and remove
 Heat 1 tablespoon oil in pan and add Brussels sprouts 
Cook for a few minute 
In a small bowl combine remaining olive oil, mustard and lime juice
In a bowl combine brussels sprouts, almonds, apples, and dressing
Toss and serve!
ABOUT US
Open Door offers clients the tools to achieve vibrant health and well-being and to be self reliant and resilient. Our fresh approach to healthcare encourages the use of preventative practices and collaboration. We work with clients in private sessions and group classes and bring our wellness services out to the community. Learn more>
OPEN DOOR
Integrative Wellness

Contact Us:
opendoorwrj@gmail.com
904-626-5284
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
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REMOVING LAYERS


January 6, 2018

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OPEN DOOR
Integrative Wellness
www.opendoorworkshop.com
__________________________


 

“Our challenge each day is not to get dressed to face the world but to unglove ourselves so that the doorknob feels cold and the car handle feels wet and the kiss goodbye feels like the lips of another being, soft and unrepeatable.”

Mark Nepo

 

As the snow storm begins gaining traction outside our White River windows, I note how everyone is buried warmly in their clothing. One sees only eyes peeking from behind scarves, hoods, hats... This necessity makes it difficult to see each other, to recognize a friend from a far, to read people’s expressions, to connect. During this season it is my hope that Open Door can offer respite from the loneliness and isolation that can occur for some of us in winter.  Coming here, you might experience the pleasure of  Britton’s warm table, the deliciousness of hot tea as you sit and speak with Miriah or Holly, or the physical release as you move through a dance or somatics class. You might be able to remove layers that prevent you from connecting to what serves you...truly appreciate the subtlety and richness of our human experience. So, may you stay warm and safe, and enjoy the sweetness of solitude. May you also find ways to strip down, feel connected, and not let the cold create a barrier from joy and ease.

Happy New Year!

Kate


“Just because you are soft doesn't mean you are not a force. Honey and wildfire are both the colour gold.” 
Victoria Ericson

Open Door's team is pleased to move into the new year with  exciting projects on the horizon. New collaborations, new team members, expanding programs...
We are heading into a 3rd year with a sense of optimism and  purpose!
We are grateful to the community for the opportunity to provide wellness programming that, at its core,strives to improve everyone's well being. We will build on relationships started on 2017 and develop new ones in  2018. 

Thank you: Confluence Behavioral Health, Kimball Union Academy, Lebanon High School,, Hanover High School,King Arthur Flour, The Family Place, White River Family Practice, Upper Vally Yoga,River Valley Club,High Horses Therapeutic Riding, Adimab, Center for Transformational Living, Bayada Hospice.
 
Moving into the new year we remain committed to our mission:

Open Door helps you achieve maximum vitality

Stay tuned for upcoming programs and, if interested, sign up for our mailing list: https://www.opendoorworkshop.com/
Young Women's Self-Defense (girls ages 13-18)

Instructor: Kevin Comeau

Fridays January 5, 12, and 26, 4-5 pm

Series of 3 classes: $50

This three-part class will cover the fundamentals of physical self-defense, while touching on its emotional and psychological elements.  We will cover such topics as evasion, escape, blocking and striking, improvised weapons, awareness of the environment, and the use of the eyes and voice.  Students should come prepared to move- wear comfortable clothing.  Practice will be realistic but respectful.  All questions and ideas are welcome.


Kevin practices and teaches traditional Japanese martial arts with the White River Budokan in White River Junction, and has recently added tai chi to his studies. He has been studying for 35 years.  His bodywork practice at Open Door focuses on deep tissue massage, myofascial release, and personal training.  He teaches advanced massage technique and body awareness classes at River Valley Community College and the Community College of Vermont. 
New Classes and Workshops

Receiving Space

Date: Saturday, January 13th
Time: 3-5pm
Instructor: Anna Mei Roques
No experience necessary.
Price: $35 

In this class we will use movement improvisation to wake up our senses + sensuality, meeting the unknown as a dance partner.
 

Strength, Flexibility and Awareness

Date: Saturdays, January 13-March 10
Time: 2-3:30pm
Instructor: Joseph Sargent
Price: Series: $125, drop in $18 

This 8 week series of classes will provide tools for developing strength, flexibility, awareness and control of the body through locomotion. It will draw on Ido Portal’s locomotion system, which is based in his experience with Chinese Martial Arts, Capoeira, modern dance techniques, and acrobatics. 


January Nutrition Notes

Holly Westling
 
Happy New Year!!  As we welcome 2018, many of us will be considering different ways we can improve on the past year while creating resolutions.  Often we will include making nutritional or lifestyle changes in these resolutions.  The New Year is the perfect time to try to get rid of old, maybe bad, habits and introduce new, healthier habits.  Creating new habits can take time - studies have shown that it will take on average about 30 days to adopt new habits so stick with it and be patient with yourself - it can be difficult.  When people ask me what habit I think can make the biggest difference in our health, my answer is almost always the same: eliminating the sugar habit.  This can be particularly difficult as sugar is very addictive.  When we eat sugar, we can feel a false burst of energy that shortly after leaves us feeling fatigued and craving more immediate energy (more sugar.)  The best way to eliminate sugar is to completely, 100% cut it out of every aspect of your diet.  This includes any foods with added sugar (foods with natural sugar such as fruit are not included in this elimination.)  

On January 9 and 16 at 6:00 pm, I will be offering our Open Door New Year’s Cleanse.  This will be a 10-day practice of very clean eating, eliminating all sugar and some other toxins. Participants will be provided detailed instructions, a 10-day meal plan with a recipe booklet, as well as individual support if needed.  By committing to this cleanse plan for these 10 days, participants are able to create a healthy lifestyle that gives them the guidance and boost they need to successfully overcome unhealthy habits and create new, healthy habits.  Please check out the details of our cleanse on our website at www.opendoorworkshop.com or if you have questions, please email me at: hrwestling@gmail.com

Here is a sample recipe from our cleanse:
 
Chopped Salad with Cod and Curry
(other forms of protein can be substituted for cod)
1/4 lb cod per person
1 bunch purple kale, stems removed and chopped
6-8 leaves Napa cabbage, chopped
1 carrot, shredded
1 bell pepper, diced
1 avocado, peeled and diced
2 mangos, diced
2 green onions, thinly sliced
1⁄2 cup fresh cilantro, chopped
1 tsp coconut oil
Sea salt and freshly ground black pepper

Coconut Curry Dressing:
1 cup full-fat coconut milk
Juice of 1 lime
1 1⁄2 tbsp coconut aminos
1 small garlic clove, minced
2 tsp curry powder
Pinch of cayenne pepper, or more to taste
Sea salt to taste

Whisk all of the ingredients for the dressing into a medium bowl.
Taste and adjust the seasoning if desired.
Place the dressing in the refrigerator while prepping the rest of the salad.
In a large salad bowl, combine the kale, cabbage, carrot, bell pepper, avocado, mango, green onion, and cilantro.
Toss to mix well and set aside.
Heat a large skillet with the coconut oil over a medium heat.
Season the cod with salt and pepper and add it (or protein of your choice) to the skillet.
Cook 2 - 3 minutes on each side or until the cod is opaque in the center.
Place cod on top of the salad, drizzle with the desired amount of dressing and serve.
 
ABOUT US
Through our wellness programs, Open Door offers clients the tools to be self reliant and resilient, and to achieve vibrant health and well-being. We take a fresh approach to healthcare that encourages the use of preventative practices and collaboration between client and providers. We work with clients in private sessions and group classes in our studio. We also bring our services to the workplace and out to the community.
Learn more about our Services>

*   *   *   *   *
Host an Event at Open Door
Open Door offers an elegant and versatile space to hold a celebration, board meeting, or workshop. Contact us for details. Learn more>
OPEN DOOR
Integrative Wellness

Contact Us:
opendoorwrj@gmail.com
802-698-8006
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
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ABOUT US
At Open Door, we offer clients the tools to achieve vibrant health and well-being and to be self reliant and resilient. We take a fresh approach to healthcare that encourages the use of preventative practices and collaboration between client and providers. We work with clients in private sessions and group classes in our studio. We also bring our wellness services to the workplace and out to the community. Learn more>

*   *   *   *   *
Host an Event at Open Door>
Open Door offers an elegant and versatile space to hold a celebration, board meeting, or workshop. Contact us for details. Learn more>
OPEN DOOR
Integrative Wellness

Contact Us:
opendoorwrj@gmail.com
904-626-5284
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
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ABOUT US
Open Door offers clients the tools to achieve vibrant health and well-being and to be self reliant and resilient. Our fresh approach to healthcare encourages the use of preventative practices and collaboration. We work with clients in private sessions and group classes and bring our wellness services out to the community. Learn more>
OPEN DOOR
Integrative Wellness

Contact Us:
opendoorwrj@gmail.com
904-626-5284
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
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A Winter Pause

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OPEN DOOR
Integrative Wellness
www.opendoorworkshop.com
__________________________


 
As I began to think about writing this December note, I was overwhelmed with all the disturbing events that I could react to ...we all feel them...it is a challenging time. Truly, not to be reactive, to not feel overwhelmed requires an abundance of equanimity. I realized maybe we need less fuel in the fire, maybe these words could be offered as a reminder to be mindful of the potent impact of gratitude and compassion. In my classes I remind people to go toward what feels good, what brings ease. Our minds so easily drift toward what is not working, what is uncomfortable. During these crazy,busy days, we could pause and notice how the winter's light casts a lovely,quieter hue, the mountains beckon us to play, the fireplace offers respite from the biting cold... These moments of appreciation can be a powerful tool to reframe our perspective. We all need to remember to open these gifts...presence, gratitude, graciousness. So, may you just take this as a simple reminder...maybe right now...pause, look up, go toward what feels right in the world and love that deeply, wholly...
May you be well- Kate and all of us at Open Door.


Please join us December 15th for our day of Gratitude:

Screenshot 2017-11-17 20.43.04.png

We at Open Door have been so fortunate to find a home in WRJ over these past few years and would like to take a day to give back. On December 15th we are happy to offer the following free classes and services to members of our community.

Schedule
10-11am Tai Chi
11-2pm Chair Massage
2:30-5pm Group Acupuncture
5:30-6:30pm Restorative movement class

 

Please email Miriah at  to register for classes or to reserve a space for massage or acupuncture.

Do you bow your head when you pray or do you look up into that blue space? Take your choice, prayers fly from all directions. Mary Oliver

Discussing Sexuality with your Children

Parents and guardians of upper elementary and middle school children are warmly encouraged to attend this informative session on talking to kids about sexuality. The presentation and discussion aims to guide what sexuality topics are developmentally appropriate for 11-14 year olds and how parents and guardians can overcome the discomforts of talking about sex with their children. Please join us with an open mind, sense of humor and many questions! 


Cindy Pierce educates and entertains audiences with her message about making healthy choices and navigating cultural pressures. She is the author of Sexploitation: Helping Kids Develop Healthy Sexuality in a Porn-Driven World. 

Dr. Michael Lyons is a family physician who has provided care to kids and adults in the Upper Valley for over 20 years. He is also a clinical assistant professor at Dartmouth’s Geisel School of Medicine. 


 
Winter Solstice

Winter Solstice Ceremony at
Open Door and Veteran’s Park,
White River Junction, VT 
December 21st 6:30 - 8:00

All are warmly invited to the second annual Winter Solstice Ceremony in White River Junction, Vermont. On this shortest day of the year, we will pause to honor the stillness and movement both inside and out.  

Opening Ceremony
 6:30 Open Door

Contemplation on the Solstice, silent meditation 
6:45 - 7:30 at Open Door

Procession to and through the Labyrinth
at Veterans Park 6:45-7:30

Closing Ceremony 7:30 Open Door

This will be a contemplative gathering, so all are invited to observe functional silence throughout the event. Please come a bit early, so we can begin punctually.


             
 

New Team Member:

Open Door welcomes Julie Clemons, our newest massage therapist, to join our team. Her background as an adventure educator informs her practice by infusing it with the joy of discovery and the spirit of problem-solving. She integrates Swedish relaxation massage, deep tissue, myofascial release, and proprioceptive techniques in her work. During her training, she completed her internship under the tutelage of Kevin Comeau here at Open Door. She enjoys working with all clients, but particularly those who want to improve their daily adventures with freer, more spacious movement.

To schedule with Julie email or call her directly.
 603-304-5227.
julieclemons@gmail.com


 


December Nutrition Notes

Holly Westling


December is the time to gather indoors, spend time with family and friends, and celebrate the holidays. Nutrition is often not on our minds during these gatherings. Often we will indulge in holiday treats and foods that look and taste wonderfully -again, and again, because they are just “soooooooo good”. But after the holidays, we are left picking up the wellness pieces and trying to get back on track with a healthy lifestyle in the New Year. To avoid this frequent post-holiday regret, I challenge you to practice mindful eating while you are enjoying those holiday treats.Through mindful eating practice, you will eat less, and more likely eat foods that make your body feel good.December is the time to gather indoors, spend time with family and friends, and celebrate the holidays. Nutrition is often not on our minds during these gatherings. Often we will indulge in holiday treats and foods that look and taste wonderfully -again, and again, because they are just “soooooooo good”. But after the holidays, we are left picking up the wellness pieces and trying to get back on track with a healt


A few tips on how to eat mindfully:
1) Assess your hunger before you eat by asking yourself these questions: Am I actually hungry? How hungry am I?
2) Choose your food carefully. Is it a food that will nurture your body. If not, is it a food that you truly enjoy and want to eat?
3) Focus your attention on your food. Try to sit at a table in a pleasant environment and be with your food.
4) Taste each bite carefully. Try taking small bites and chewing slowly and thoroughly. Chewing for at least 15-20 times per bite allows you to thoroughly taste your food while slowing down your eating. Try putting your utensil down in between bites to help slow things down.

Here is a recipe for one my favorite long-time holiday treats that will leave you feeling satisfied with no regrets. This chocolate bark is full of nutrients and anti-oxidants from the dark chocolate, nuts, seeds and dried fruit. Enjoy.
Dark Chocolate Bark

Ingredients:
8 oz high quality semi-sweet or dark chocolate ( 70%+) chopped 8 oz high quality bittersweet chocolate (I use King Arthur for my chocolate ingredients) chopped
2 1/2 cups of your favorite, unsweetened nuts, seeds and dried fruit; I like to use pistachios, pecans, almonds, pumpkin seeds and dried berries such as dried blueberries, gogiberries, cherries or cranberries (fruit juice sweetened)
Directions:
1) Place a piece of parchment paper face-down on a pan that has edges.
2) Melt the chocolate in a pan (or double boiler) over a pot of water
3) Pour the melted chocolate on the parchment
4) Add your nuts and seeds evenly
5) Let sit for 2 or more hours to harden at room temperature
6) Cut into pieces and ENJOY!

For those of you who would still like some guidance on how to start the New Year back on track with healthy eating habits, I will be offering the Open Door New Year Cleanse. Please check out our website to register and for details.  
ABOUT US
Through our wellness programs, Open Door offers clients the tools to be self reliant and resilient, and to achieve vibrant health and well-being. We take a fresh approach to healthcare that encourages the use of preventative practices and collaboration between client and providers. We work with clients in private sessions and group classes in our studio. We also bring our services to the workplace and out to the community.
Learn more about our Services>

*   *   *   *   *
Host an Event at Open Door
Open Door offers an elegant and versatile space to hold a celebration, board meeting, or workshop. Contact us for details. Learn more>
OPEN DOOR
Integrative Wellness

Contact Us:
opendoorwrj@gmail.com
802-698-8006
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
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ABOUT US
At Open Door, we offer clients the tools to achieve vibrant health and well-being and to be self reliant and resilient. We take a fresh approach to healthcare that encourages the use of preventative practices and collaboration between client and providers. We work with clients in private sessions and group classes in our studio. We also bring our wellness services to the workplace and out to the community. Learn more>

*   *   *   *   *
Host an Event at Open Door>
Open Door offers an elegant and versatile space to hold a celebration, board meeting, or workshop. Contact us for details. Learn more>
OPEN DOOR
Integrative Wellness

Contact Us:
opendoorwrj@gmail.com
904-626-5284
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
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November - The Lung and Autumn

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OPEN DOOR
Integrative Wellness
www.opendoorworkshop.com
__________________________


 

The Lung and Autumn
Britton Mann

For the spring edition of the Open Door newsletter, I wrote to you of the growth potential characterized by the season. Tender shoots were pushing up everywhere, the collective birth and vitality of which stood out against the quiet storage phase of winter.

In New England colloquial, spring and autumn are “shoulder” seasons – and just as that joint in the body swings, so does springtime swing open the door to life, and autumn shuts it.

It is difficult to gently state the fact that autumn is about death and dying. The sun is withdrawing its warmth, and desiccated leaves are falling from trees. Living things are responding to this season by packing up and shutting down.

There’s a certain longing that this season engenders - a wistfulness for long summer days and a tidy mudroom. It is no coincidence that grief, in traditional east Asian worldview, is the emotion associated with autumn.

But letting go of that longing is also made easier by autumn. As much about death, autumn is about letting go of that which no longer serves you. Leaves and vines have done their job of transforming the sun’s energy into the colorful nutrient-dense squash left in the field. That is the prize of death.

The quality of sunlight – metallic and clear on a crisp day – is no longer good for production of material, but about refinement and seeing reality. The academic calendar starts in autumn to take advantage of that clarity. It is easier for children to focus their energy during this season than in the heat and effulgence of summer.

Autumn is also the season of the Lung organ network, and – in my acupuncture clinic - the colds, coughs, and respiratory distress that afflicts the organ itself. The Lung is considered “the delicate organ,” and it is susceptible to the change in season, the introduction of new pathogens, the mold on decaying leaves.

Part of my role as a diagnostician is to place my patient’s health concerns in context of seasonal change, and the fall season presents its own unique challenges and opportunities for health.

If you’d like to learn more about me and the acupuncture clinic at Open Door, check out the recently published UV Daily profile.

 

A sampling of
November Offerings at Open Door

BETTER COMMUNICATION: A GIFT FOR ALL
Sunday, November 12 from  3-5pm
Price: $30 per person or $50 for you and a friend
Instrutor: Michele Sacerdote
  For more information or to register, email Michele at:
msacerdote@comcast.net


READING OURSELVES, READING OTHERS
Round Table Discussion on Narrative Medicine with Dr. Kathryn Kirkland
November 15, Wednesday from 6-7:30pm
Free and Open to the Public


PILATES MAT CLASSES
 Thursdays, November 2- December 14 (no class on Thanksgiving) from 5:30-6:30pm
Instructor: Susan Burke
Price: Drop in, $18.00; Series, $96.00
To register or for more information email Susan at: Susan@susanburkepilates.com


TUNING IN: ADVENTURES IN INTUITIVE EATING

 Saturday, November 18 (Pre-register by November 13)
11:30am-1pm
Price: $50, bring a friend or family member and save $5 each
Instructor: Ali Rose Price
   Snacks and recipes will be provided. 
This workshop requires payment upon registration and has a limit of 8 participants. Course will run with 5 participants. 
To register contact Ali directly at 603-726-0646 or at 
aliroseprice101287@gmail.com
 
Mindfulness in Schools

Open Door is excited to be working with Lebanon High School in helping teachers and staff incorporate more mindfulness into the school day.  

For more information about how Open Door can work with  your school or business around mindfulness programing contact Kate Gamble at:
opendoorwrj@gmail.com

November Nutrition Notes
Holly Westling

The most common nutrition question I am asked during the month of November is, “ What do I do during Thanksgiving?” My response is always, “Enjoy it!”  Thanksgiving is the time to gather with friends and family, be grateful and share a delicious meal together.  Food is one of the great pleasures in life and should be enjoyed.  It doesn’t mean to disregard all of your hard work of creating a healthy lifestyle, but moderation works well.  When you are planning your meal, consider making a few healthy substitutions in your standard recipes.  These minor changes won’t compromise the taste and will make a difference in how you feel afterwards.  For example, let’s look at a typical mashed potato recipe:  you can replace butter with coconut oil or olive oil; cream with plain kefir or for non-dairy try unsweetened coconut or almond milk.  Instead of using white potatoes, try yukon gold or other higher fiber yellow potatoes.  I always like to add a head of roasted garlic cloves for extra zing and added nutrients.  

Portion control can be helpful in avoiding the “after-meal blahs".  Remember that a portion of carbohydrates such as potatoes or yams should really only be about the size of a hockey puck while green vegetables should be at least the size of a tennis ball.  When building your plate for dinner, try to make at least half of your plate non-starchy vegetables.  This will help minimize those dishes that are not as nutrient rich.  By taking the time to chew each bite of food about 20 times, you will slow down your meal, improve digestion, and most likely eat less.  As far as dessert goes, try to get away with having a bit of your favorite dessert or make your own dessert that is more forgiving such as the apple crisp recipe I provide below.  You can also fill a whole grain, coconut oil crust with this crisp and pass it off as a pie.  Happy Thanksgiving!

 
Apple Crisp
 
Slice and core 6 apples (granny smith apples work really well). Place in large bowl with a squeeze of lemon juice and sprinkled with cinnamon.
In smaller bowl mix together:
1 cup plain oats
2 T melted coconut oil
1 tsp cinnamon
1/4 cup
sliced almonds
2 T agave nectar or coconut sugar
Place apples in baking dish; cover with oat mixture
Bake at 375 for 20 - 30 minutes
Enjoy!
ABOUT US
Through our wellness programs, Open Door offers clients the tools to be self reliant and resilient, and to achieve vibrant health and well-being. We take a fresh approach to healthcare that encourages the use of preventative practices and collaboration between client and providers. We work with clients in private sessions and group classes in our studio. We also bring our services to the workplace and out to the community.
Learn more about our Services>

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OPEN DOOR
Integrative Wellness

Contact Us:
opendoorwrj@gmail.com
802-698-8006
www.opendoorworkshop.com

Find Us:
18 N. Main Street, White River Junction, VT
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Opening Doors

*|MC:SUBJECT|*
“Be an opener of doors” 
 Ralph Waldo Emerson
 
Often I am asked why I named my business Open Door. One of the several reasons is in the question. The name produces, in many cases, curiousity and I view curiousity to be the stem of change and growth. At Open Door Integrative Wellness, we consider the client to be a partner and prime driver of their healing and transformation. It is critical that they are curious about themselves and the ways in which they can take control of their health. Through knowledge, support and time, one can make choices that have tremendous impact on one’s well being. So, by being curious, walking through the Open Door, a person or organization can connect with our team in order to learn and experiment with pragmatic tools that will bring greater vitality and resiliency.

An Open Door is also fully inclusive. We are constantly trying to find ways to open the door wider by reaching out to the community in order to make our offerings more affordable and accessible. Aside from seeing clients at our WRJ location, we are doing outreach and pro bono work to broaden our reach.

Open doors have always symbolically represented transformation and opportunity. Our hope is that by walking through the door, literally and figuratively, one can begin to make steps toward the health and wellness that is inherently available to all of us. It invites discovery and investigation. This is the premise of much of our programming and is especially important in our Experiential Learning Labs

The Labs have been developed so that participants can learn about the nature of a topic and gain skill and knowledge with tools that can minimize the negative effects of stress, pain,and poor sleep. Specifically, this October we are, again, offering our 6 week Stress Reduction Experiential Learning Lab. It will be an opportunity to decrease the negative impact of stress on your life. Please check out or website for details. https://www.opendoorworkshop.com/special-eventsnew

Please know you are always welcome at Open Door and we are available to discuss ways you might discover a better quality of life.

To your health and opportunities to open doors in your life,

Kate Gamble, Founder

SOMETHING’S GOT TO HELP  & MEDITATION CAN
Landon Hall


 The word is out:  Meditation is good for you – for your heart, for your relationships, better sleep, better eating habits, and more.  Name an area in your life where you’d like to experience greater health and well-being, and you’ll probably find some evidence saying that meditation can help.  While this kind of hype inflates expectations, it’s kind of like the old joke:
 
Worried that their son was too optimistic, the parents of a little boy took him to a psychiatrist. In an attempt to dampen the boy’s spirits, the psychiatrist showed him into a room piled high with nothing but horse manure. Instead of displaying distaste, the little boy clambered to the top of the pile and began digging.
“What are you doing?” the psychiatrist asked.
“With all this manure,” the little boy replied, beaming, “there must be a pony in here somewhere.”
 
Kidding aside, while the benefits buzz may seem overheated, there is good science and anecdotal evidence behind it. Nevertheless, in our busy lives, carving out time to develop a meditation practice can be quite daunting.  Creating new, sustainable habits of any kind is hard to do.  What helps?  The answers are different for everyone, but there are some universals when it comes to meditation:  create a doable practice structure, practice with others, and mix in pleasure and fun to sweeten the task.
 
A new class beginning in the studio at the end of October, Cultivating Mindfulness Through Practice and Play, combines these elements. Structure and companionship: the group will meet on Mondays at 5:30-6:30pm from October 30- November 20. Pleasure, accessibility, and fun:  we’ll be using the meditation app 10% Happier, which offers excellent content delivered in short videos of some of the best meditation teachers working today.  Check it out for yourself at 10percenthappier.com.  Come join us to create a new habit of meditation practice in your life or to reinvigorate your practice that has waned.


For more information or to register please email Landon Hall at elhall888@gmail.com or visit Open Door's website.

Fall Back and Relax
 An Art as Therapy Experiential

Alison Hunt

On October 21st join Alison Hunt, mental health counselor and art therapist, for an afternoon of relaxation and art making. Alison will walk the class through a guided relaxation, which will be followed by a painting experiential and discussion. Class open to individuals 16 and up. 

For more information or to register please contact Alison a.hunt.art@gmail.com or visit Open Door's website.
 
Flavors of Fall
Holly Westling


October is my favorite month in Vermont - all the colors outside and all the yummy smells of garden harvest inside  With our long winters, we need to preserve the sweet summer goodness of vegetables grown in our rich New England soil. Many vegetables will freeze just fine as is:- such as kale (rinse, chop and freeze); tomatoes (rinse and freeze - some people like to parboil them first but this is not necessary); peppers (chop and freeze).  When I have extra time, I love to create delicious stews, soups and sauces from my harvest.  There is nothing like eating a vegetable stew during the short days of February that fills you with flavors and nutrients from your summer garden.  Cooking stews over low heat such as in a crock pot help preserve the flavors and nutrients.  One quick and easy recipe that enables you to enjoy your sweet summer tomatoes 4 months later is to chop your tomatoes (about 5 pounds) and simmer them in a big pot over low heat partially covered for a couple hours.  This also works well in a crock pot if you do not have the time to cook on the stove.  You can add garlic, onion, basil and oregano while cooking and freeze it as a sauce or just freeze the reduced tomatoes and use this as  a soup base later on.  One of my favorite harvest recipes is this ratatouille recipe I adopted from Killdeer Farm.  It is so easy and a delicious way to preserve many of the garden vegetables.  Enjoy!
 
Slow cooker Ratatoulle 
(Modified from Killdeer Farm)
 
4 T olive oil, divided, plus more for drizzling
2 medium yellow onions
1 pound eggplant
1 pound zucchini
2 large, red, green or yellow bell peppers
1 pound tomatoes
4 - 8 cloves garlic
2 tablespoons unsweetened tomato paste (optional)
1/2 tsp sea salt - plus more for seasoning
1/4 c coursely chopped fresh basil leaves

Heat 2 T olive oil in large plan over medium/low heat.
 Add onions, salt and cook while stirring occasionally until onions are softened and light, golden brown (about 30 minutes).
Trim eggplants, peppers, tomatoes and zucchini and cut into 1 inch cubes and place in crock pot.
Finely chop the garlic and add to vegetables.
When the onions are ready, add tomato paste and coat completely before adding to the vegetables stirring until well mixed.  
Add remaining olive oil and a little sea salt if desired.
Cover and cook over high for 4 hours or low for 6 - 8.
 If there is excess liquid, uncover for the last 30 minutes of cooking.
Stir in the basil and drizzle with olive oil if desired before serving, salt as desired.
Sprinkle with freshly grated parmesan cheese before serving.
Enjoy!
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Transitioning into Fall

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Lines Written in the Days of Growing Darkness

Every year we have been
witness to it: how the
world descends
into a rich mash, in order that
it may resume.
And therefore
who would cry out

to the petals on the ground
to stay,
knowing, as we must,
how the vivacity of what was is married

to the vitality of what will be?
I don’t say
it’s easy, but
what else will do

if the love one claims to have for the world
be true?
So let us go on

though the sun be swinging east,
and the ponds be cold and black,
and the sweets of the year be doomed.

— MARY OLIVER