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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.
 

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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
Don't want to receive emails from us? Just click here:
Unsubscribe from this list 
Share
Forward
Facebook
Facebook
Website
Website
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
Don't want to receive emails from us? Just click here:
Unsubscribe from this list 
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