WORKSHOP: Bone broth in a healthy diet • The Paleo diet • Making your own probiotics with fermented vegetables

Presented by Samantha Carithers and Libby Stancell

Sunday, April 26th, 1-3PM


FIRST HOUR:

Join Samantha of Willy’s Butcher Shop for Bone Broth 101Willy's-Butcher-Shop-Logo-c (2)-1

Samantha Carithers of Willy’s Butcher Shop will get to the “meat of it” and share why bone broth is so beneficial and will lead a discussion about how the Paleo Diet and probiotics have changed her life.

SamanthaC_Sml

Samantha Carithers, MPH

Samantha began her health journey when, as a youth, she became a professional ballet dancer with the Nashville City Ballet. From there she earned her Masters in Public Health from the University of Tennessee. Always passionate about food and nutrition, Samantha’s food journey landed her owningWilly’s Butcher Shop in Knoxville TN. Samantha’s food philosophy is that healthy foods can and must taste delicious, and she tries to reflect both in the butcher shop! A busy and working mother of two, Samantha understands the challenges in finding time to cook, and aims to aid people in making healthy food convenient as well. Willy’s Butcher Shop focuses on natural, integrated, clean meat for everyday cooking up to gourmet meals. Samantha’s special interest is in healing foods such as Bone Broth andin-house made pork sausage for “Paleo” focused eating. When not in the butcher shop, Samantha enjoys scheduling in a good yoga class, prayerful meditation, and keeping up with her two daughters, dog, and busy husband.


SECOND HOUR:

Libby Stancell demonstrates how to make fermented vegetablesfermented-sauerkraut_SML

Libby is an advocate for sustainable growth and works tirelessly planting and tending her own organic garden as well as volunteering at Care of the Earth Community Farm CSA. Libby will introduce us to the basics of fermenting veggies, making Kombucha and Kefir and how they can benefit your diet.

You’ll receive a shopping list with resources, a Willy’s Butcher Shop Coupon and a FREE Class Card for any of Patty’s classes with your workshop payment.

Cost: $20  |  Contact Patty (pattyyogamail@gmail.com)
or call or text 8 6 5 – 9 5 1 – 6 0 2 4 to sign up.

Welcome, Jenna!

Our sister studio, Balanced You Studios, is pleased to introduce Jenna Bingham, LMT

Jenna BinghamJenna has been studying natural healing for three years and is a newly licensed massage therapist. She specializes in deep tissue relaxation, and Swedish massage.

Connect with Jenna: (407) 913-1133

Destress with Yoga

by Linda Knittel  |  Originally published here in Yoga Journal

YogaStudents_PrayerhandsOften, people who take up yoga report that they feel more relaxed almost immediately. And science now says there’s a physiological explanation for that: Yoga can reduce levels of cortisol, the so-called stress hormone.

In a recent study conducted by Thomas Jefferson Medical College in Philadelphia and the Yoga Research Society, 16 healthy new yogis participated in a 50-minute yoga class every day for seven days. On the day prior to their first class, they were instructed to sit quietly—reading and writing—for 50 minutes.

The subjects’ cortisol levels didn’t change appreciably during the sitting period; they showed just the normal decrease that usually takes place in the late morning. But when the researchers measured the cortisol levels before and after the yoga class—which included postures such as Sarvangasana (Shoulderstand), Salabhasana (Locust Pose), Vrksasana (Tree Pose) and Halasana (Plow Pose)—they discovered a significant decrease after the class.

In the scientific world, results are considered noteworthy only if they can be repeated. This particular study attained a “p value” (a measurement of the probability of attaining the very same outcome in the future) of .001, which means that if the study were performed 100 times, the probability of getting the same result would be 99.9 percent.

The study’s results don’t surprise George Brainard, M.D., a professor of neurology at Thomas Jefferson Medical College. In 1995, he conducted a similar study, which also showed a significant drop in cortisol levels of subjects following asana practice.

“When I did the first study, I was very surprised that a single set of yoga poses could make a significant change in cortisol,” Brainard says. “Now that we have repeated it, we have seen enough promise to consider studying it in challenging situations like chronically ill patients who have abnormally high levels of cortisol, such as those who suffer from depression, type 2 diabetes, Cushing’s disease, and high blood pressure.”

The findings suggest that practicing yoga—even for the very first time—can normalize cortisol levels that are either too high or too low, says Vijayendra Pratap, Ph.D., president of the Yoga Research Society in Philadelphia. “My hypothesis,” he adds, “is that yoga brings the body to balance.”

Exactly how it does this is still not clear. But Jennifer Johnston, yoga director and research clinician at the Mind Body Medical Institute in Boston has a theory. “The deep breathing we do in yoga elicits something called ‘the relaxation response,’ which invokes the restorative functions of the body,” Johnston says. “Yogic practices also help to reduce muscle tension and deactivate the stress response.”

So in addition to renewing your mind and spirit, yoga has now been proven to provide real benefits for your body. No longer do the everyday stressors of deadlines, a hectic schedule, and other pressures have to wear you down. Simply stop at the nearest yoga studio and let your tension decrease along with your cortisol.

Linda Knittel is a nutritional anthropologist and freelance writer in Portland. She is the author of The Soy Sensation.

WORKSHOP: Herbal Medicine Demystified with Rachel Milford

Sunday, March 15th, 1 – 3PM

An introduction to herbal medicines and how to use them

Herbs and spicesJoin Knoxville herbalist Rachel Milford for an introduction to the world of herbal medicine. We’ll talk about when and how to use herbs, the different forms in which you can take them (teas, tinctures, etc), safe and effective dosage, and more.

We’ll also discuss different approaches to working with herbs and focus on 2-3 tonic herbs to start using every day.  Class will include a plant meditation, as well as tea tasting.  Everyone will get to bring home their own nourishing tea blend. Bring your own mug!

Rachel Milford

Wellness Ally | Herbal Medicine & Whole Foods

www.reclaimingyourroots.com  |  reclaimingyourroots@gmail.com

Class cost: $35.

Class space is limited and prepayment is required to reserve a spot.
To register, please contact Rachel (
reclaimingyourroots@gmail.com)
or Patty (pattyyogamail@gmail.com) to sign up.

Sign me up for the Workshop

Banishing Burnout Stress

by JENNIFER PIRTLE, originally published here in Yoga Journal

For eight years, Karl LaRowe worked in the emergency room at an inner-city hospital in Portland, Oregon. As a crisis intervention counselor, he helped hundreds of people each month cope with everything from domestic violence and depression to psychosis and suicide attempts. Eventually, the constant adrenaline rushes and biweekly 48-hour shifts took their toll. “I wasn’t sleeping well,” says LaRowe. “Thoughts about the patients would come crashing into my mind, and I became acutely aware of noises.” He began to drink heavily and to use drugs, and spiraled into a deep depression.

stress imageWhen antidepressants and talk therapy didn’t help, LaRowe felt he had no choice but to quit his job. After drifting for a while, he remarried and moved to Singapore, where he met a master of qi gong, a Chinese system of exercise and breathing performed in a meditative state. It was this ancient technique, which he now practices for 15 to 20 minutes every day, that LaRowe says gave him back his life. “I got lots of ideas in therapy,” he says. “But nothing was happening. Qi gong was my first experience of really feeling the frozen energy in my body release.” Eventually, LaRowe returned to the health field; he now works two to four
days a week assessing mental health clients in the court system. “Though my schedule is very busy, the difference is that today when my day is done, it’s done,” he says. “I no longer take my patients home with me.” He also leads regular workshops on body awareness, breathing, and compassion fatigue—things he wishes he’d learned about years earlier—for social workers, psychologists, and other professional caregivers.

As LaRowe learned, making your work less stressful doesn’t have to mean leaving it behind for good. (And how many of us can hope to do that, anyway?) Instead, the key is to transform your relationship to the stress so that it no longer overwhelms you. More and more people are discovering that mind-body practices like yoga, qi gong, and meditation can be hugely helpful in shifting the way they react to stress.

The need for anti-stress practices has become increasingly urgent. Americans work nine full weeks more per year than our peers in Western Europe. And even if we get time off, we don’t always use it: At least 30 percent of employed adults don’t take all their vacation days, according to a 2005 Harris Interactive poll. Each year, Americans hand back 421 million days to their employers. Constant emails and ever-increasing workloads have too many of us working through lunch and staying late, yet still feeling as though we can never catch up. The upshot, say experts, is that we’re overscheduled, overworked, and just plain overwhelmed.

“Burnout is the biggest occupational hazard of the 21st century,” says Christina Maslach, Ph.D., coauthor of Banishing Burnout: Six Strategies for Improving Your Relationship with Work. “Today’s work environment has lost its human dimension. Global economic pressures, along with technological advances such as pagers and email, have altered the landscape irrevocably. Given these new challenges, it’s no wonder that our relationship with our work is under constant strain.”

The always-on approach brings with it enormous moment-by-moment mental and physical costs. Unyielding stress floods your body with a cascade of hormones: Adrenaline pumps up blood pressure and makes your heart beat faster; cortisol raises your blood sugar level, and, if it remains chronically elevated, can erode your immune system. Not only does such chronic stress make you more susceptible to ailments such as migraine headaches and irritable bowel syndrome, but research increasingly shows it can raise your risk for more serious conditions, including heart disease, osteoporosis, and depression.

A team of researchers at the University of California at San Francisco (UCSF) found that stress may even accelerate aging at the cellular level. The study found that the blood cells of women who had spent many years caring for a child with a health condition appeared to be, genetically, about 10 years older than the cells of women whose caretaking responsibilities were less prolonged.

Although the study focused on caregivers, the findings apply to overworked employees, too. “People with other sources of life stress showed similar relationships between their levels of stress and cell aging,” says Elissa Epel, Ph.D., an assistant professor in the department of psychiatry at UCSF and the study’s lead author.

Stress itself, Epel emphasizes, is neither inherently good nor bad. Instead, how you perceive and react to it determines how it will affect your health. “In the study,” she explains, “the perception of stress was more important than whether one was under the strain of caregiving or not.”

Read more here on Yoga Journal

WORKSHOP: Partner Yoga for Couples

Partner Yoga for Couples with Athena Engelman, E-RYT500, Saturday Feb. 14th, 2015

A few pictures of the couples class from Valentine’s Day. What a great class! Look for announcements for our next couples class this summer.

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WORKSHOP: Yoga for Winter Blues

Yoga for Winter Blues Workshop taught by Dr. Irina Diyankova 

depression

This workshop is for anyone who tends to get down during winter.

Whether you experience just a little bit of sadness or fatigue at times or a full blown clinical depression, you can benefit from the practices taught in this session. We will cover a wide range of yogic pauses, breathing practices, and meditations that specifically target mood improvement/stabilization and energy levels.

You will receive handouts for home practice with different exercises that can be performed no matter how low energy or down you are. No previous experience with yoga is necessary.

When: January 24, Saturday  2:00 – 4:30 pm

Fee: $40; discounts for advanced registration and for therapist’s referrals

Irina

Dr. Irina Diyankova

 

For more info or sign up, visit dr-irina.com and click on the “Yoga for the Winter Blues Workshop”

 

WORKSHOP: From Stress to Balance: A New Year of Self-Care

Start the new year off with an afternoon of delicious nourishment and self-care!

herbal-remediesJoin Knoxville herbalist Rachel Milford to explore stress as a root cause of illness and learn how it effects our immune, nervous, and endocrine systems. We’ll learn what medicinal herbs and foods we can use daily to decrease stress, increase strength and vitality,and bring balance back to our bodies. As part of this nourishing day, everyone will also get to make and take home their own 8 oz medicinal herbal tincture. Class will also include nourishing teas and homemade treats. Come relax and indulge yourself in an afternoon of self-care.

January 25th, 1-3PM

Class cost: $40 (includes 8oz tincture, teas, treats, and handout)

Prepayment is required to reserve a class spot.
To register, please contact Rachel (reclaimingyourroots@gmail.com)
or Patty (pattyyogamail@gmail.com) to sign up.


Presented by Rachel Milford
Wellness Ally | Herbal Medicine & Whole Foods

www.reclaimingyourroots.com  |  reclaimingyourroots@gmail.com

Restorative Workshop with Athena Engelman

Athen Engelman, ERYT-500

December 6th, 3:00-6:00PM

This special restorative workshop will be led by Patty Dougherty’s teacher, Athena Engelman, a world-class instructor and facilitator.

This workshop is for the student who is looking for a deeper understanding of their restorative practice. You’ll learn how to bring the restorative poses explored in class into your home practice.

Restorative poses are beneficial for:
•    Hypertension
•    Depression
•    Stress levels and an overall improvement in wellbeing
•    Improves sleep quality
•    Metabolic processes

 $50 for early bird signups, $60 after December 1st.

To reserve a space, contact Patty Dougherty  /  865  951  6024 (text or call) Email: pattyyogamail@gmail.com

 

Om Alone

BY MARK EPSTEIN

Originally posted here in Yoga Journal

Quiet PeopleThe yoga class was just beginning, and I had not been coming for very long. I was pretty much in my own world and concerned with getting myself set up properly. The class was a little late getting started, and we were all lined up expectantly on blue sticky mats, like overgrown preschoolers ready for nap time. Ready with blocks, blankets, and belts, we waited for the teacher to gather himself into his leading role.

I was fond of this before-the-beginning beginning; it was a between-state, a bardo, a passageway from one world to the next. Dressed in our yoga clothes, we could be anybody, or nobody, but we were unmistakably ourselves. I could not even see very well, having left my glasses and keys askew in my shoes at the back of the Manhattan studio. The feeling in the room was anxious but cautiously optimistic, as it is in the therapy office when a new but eager patient has just come in, before she has told me much of her story. I like this period because of how unstructured but brief it is; it never goes on long enough for me to start getting anxious but gives me a needed respite from the rest of my structured day. As when flying between cities in an airplane, I am suspended for a time. The remnants of my outside life can settle down before the tasks of this inside practice take over.

I do not intend this to be mean, but I was taken aback by what happened next. (The unconscious knows no negatives, I was taught when studying Freud. If someone tells me they don’t mean to offend me, I know they probably do.) Nothing out of the ordinary really happened. The new yoga teacher sat down in the front of the class and took a deep breath. He told us to sit up straight and close our eyes. He sang a mantra and asked us to chant it back to him. It was not an unfamiliar mantra, but something in his tone disturbed my reverie. What was it? I wondered. He was only chanting Om, for goodness sake. But something else was coming through the sound, an insistent quality, not quite a demand but an expectation.

I felt a wall going up around me and noticed that he got a tepid response from the class. “It’s not just me,” I consoled myself; other people had also contracted. He continued, bravely, but his song had more of that unrelenting tone. He wanted something from us, all right. It was there in his voice. I was reminded of visiting a friend in Minneapolis and walking around one of the lakes with her one summer afternoon. Everyone we passed was so resolutely cheerful, I had trouble believing they were real. Their greetings seemed to carry an implicit demand that I be cheerful in return. Our yoga teacher had a similar agenda for us, and the class did not appreciate it.

The teacher only repeated the mantra three times; the whole thing was not a big deal. It would have been nice if we had come around and started to sing and turned it into something positive, a big exhalation, but we did not do so. A few people ventured a response. I did not give much of one. I thought back to another teacher’s chanting, though. Her class was the first I ever attended and her singing, too, caught me off-guard; it had never occurred to me that there would be chanting during a lunch-time yoga class.

Read more here on Yoga Journal….