April 2019

Integrative Wellness

March at Open Door


The poem below reveals the dichotomy that is often present in our experience of early spring...in the bursting of new life there can be a melancholy mixed in with hopefulness and optimism. We can hold two truths at the same time. 

As you can note from our mission and offerings, our hope at Open Door is that we can be a facilitator of the beautiful transformations that can be made as we all find tools to support a life well lived even as we acknowledge the necessity of being present to life's difficulties. May we all support each other in learning from the healing lessons that surround us as the earth allows the inevitable change of the season to unveil herself- revealing delicacies of bird song, the perfume of mud under foot, and the spectacular return of long days of light.

To your health-
Kate and the Open Door Team


Lines Written in Early Spring

I heard a thousand blended notes,
While in a grove I sate reclined,
In that sweet mood when pleasant thoughts
Bring sad thoughts to the mind.

To her fair works did Nature link
The human soul that through me ran;
And much it grieved my heart to think
What man has made of man.

Through primrose tufts, in that green bower,
The periwinkle trailed its wreaths;
And 'tis my faith that every flower
Enjoys the air it breathes.

The birds around me hopped and played,
Their thoughts I cannot measure:-
But the least motion which they made
It seemed a thrill of pleasure.

The budding twigs spread out their fan,
To catch the breezy air;
And I must think, do all I can,
That there was pleasure there.

If this belief from heaven be sent,
If such be Nature's holy plan,
Have I not reason to lament
What man has made of man?
-William Wordsworth


Special Events

April Lunch & Learn- Perfect Posture: Alignment and Correction for Wellness and Performance
Friday, April 5, 12-1pm
Free and Open to All!!

First Friday!
Principles of Traditional Diets

Friday, April 5, 6-7pm
Free and open to all
Live Music!!!

Get Centered
Sunday, April 7, 4:30-6pm

Injury Prevention for the Non-Agile and/or Aging Cyclist
Monday, April 8, 5:30-7pm
Thursday, April 25, 5:30-7pm

Release, Breathe, Restore
Sunday, April 14, 4-6pm

Community Acupuncture for Cancer Patients and their Caregivers
Mondays, starting April 22 , 1:30-3:30pm

Mindful Communication
Wednesdays, April 24 - May 29, 5:30-6:30pm

Revitalizing Spring Cleanse Class
Wednesdays, April 24 and May 1, 7-8pm

Open Door Frequent Cleanse Class
Thursday, April 25, 7-8pm

Creative Movement for Kids
Saturday, April 27, 8:30am - 10:00am

Experiential Anatomy: The Core
Saturday, April 27, 2-4pm

Self-Defense for Women (ages 13+)
Fridays, May 3- May 24, 4-5pm

The Power of Us (TED talk style)
Friday, May 10, 6-7pm
 FREE and open to all!!!

Matter & Desire: An Evening of Dance, Music and Photography
Saturday, May 11, 7pm

The Mindful Way Through Pain: Tools for Transforming Your Relationship With Pain
Wednesdays, June 5-26,  6-7:30 pm


See our Complete Schedule Here!
The Circus comes to Open Door!

Introduction to Aerial Silks
Date: Saturday, May 4
1-3:30pm- Youth, ages 7-15
3:30-6pm- Adults, ages 15 and up
Cost: $50. Register here>
Facilitators: Staff from the New England Center for Circus Arts

A beginner taste of this popular and beautiful aerial form, like dancing on air! No experience necessary.  Workshop will begin with gentle stretching to prepare for shapes in the air. Students will then move onto the apparatus to learn some poses and try climbing in a supportive atmosphere. Come in comfortable fitted clothing and ready to move.

For questions, email Serenity at ssmithforchion@necenterforcircusarts.com.

And speaking of Spring... Not too early to sign up for your Edgewater CSA Box! Picks ups at Open Door Wednesdays, June 19- October 2, 3:45-6pm. More information here!
Nutrition Notes- Shake v. Juice
Holly Westling

 Recently, I was asked about the difference between juicing fruits and vegetables or blending them into a shake, and if there is one that I recommend over the other. This is an excellent question - especially when purveying the seemingly endless options in the juice cooler at the store. In general, I prefer to blend vegetables into a shake rather than juice them. When we juice, we are getting the flavor, water and some nutrients from the vegetables, but we are leaving all the fiber behind. Fiber is very important for us to have in our diet to keep our digestive track healthy by feeding our micro biome and moving waste along to elimination. It is also important to have with fruits and vegetables because it slows down the absorption of sugars naturally found in those foods. There are a couple rules I follow when juicing: 1) Make it fresh! Most of the vitamins that we enjoy in fruits and vegetables are water soluble making them a bit more short-lived than we realize. As a result, many vitamins in juice are light, heat and oxygen sensitive. I recommend juicing yourself and enjoying it right away or enjoying fresh juice from a local vendor. 2) Have the ingredients be mostly non-starchy vegetables. Once we remove the fiber from fruit the sugar content is quite high in the remaining juice. As a result, I try to only have one fruit or one starchy vegetable such as carrot or beet) pressed in my juice - otherwise, the high sugar content out-weighs the nutritional benefits of the juice. When blending, on the other hand, you are incorporating the whole fruit and vegetable (including all the sugar-stabilizing fiber) together and this allows a bit more flexibility in regards to ingredients and creating the best flavor for yourself. A common complaint I hear in regards to blending is that it takes so much time. This can be remedied by cleaning and storing your vegetables already chopped and ready to be added to the blender; and cleaning your blender after making your shake by simply adding warm, soapy water to the dirty blender and blend for 15 seconds. A general rule of thumb when making a shake is to have 1 cup of liquid (coconut water, water, unsweetened almond milk or other non-dairy milk), 2 cups of packed, leafy greens (variety is good) or chopped, non-starchy vegetables, 1 cup of chopped fruit or berries. If you are having this shake on its own, you might want to add some protein or healthy fats to make it a bit more satisfying - such as, almond butter, chia or ground flax seeds, coconut or even olive oil. The consistency is very much of an individual taste so adding more liquid to thin the shake may be preferred. If the shake is too much to drink all at once, it is easy to store the remaining shake in a mason jar and refrigerate it for later. This should last another 12 hours refrigerated. Here is an easy shake recipe that you can modify easily to your taste. Enjoy!

1) Place in a blender 1 cup of water
2) Add 2 cups mixed, leafy greens (baby spinach, kale, chard, parsley, cilantro, etc.)
3) 1/2 cup chopped pineapple (frozen is ok)
4) 1/2 inch fresh turmeric root, chopped
5) 1/2 inch fresh ginger root, chopped
6) Blend until smooth
7) Adjust water to meet the right consistency for you

Open Door For Spring Parties & Events!

Consider Open Door for your Spring
Event Venue!
Spring is just about here!
Open Door in White River Junction is an ideal venue for bridal and baby showers, prom parties, and birthday events. For photos of the space visit: https://www.opendoorworkshop.com/space/ or email Miriah at miriah.opendoorwrj@gmail.com for questions or to schedule a time to visit the studio. 
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>

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"Advice is like the snow. The softer it falls, the longer it dwells upon and the deeper it sinks into the mind.”

- Samuel Taylor Coleridge

Integrative Wellness

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18 N. Main Street, White River Junction, VT
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Miriah Wall