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H E A LT H Y

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Dr. Mary K. Mulcahey on

The Relationship Between Sleep & Exercise

H E A LT H Y

P L A N E T

plus+ The Pilates Butt Workout 5 Types of Yoga in NOLA How to Stay Motivated

September 2018 | New Orleans & The Northshore | NALAmag.com


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letter from the publisher

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eptember is usually our yoga issue, but I wanted to expand the scope of the issue a bit more to include all types of body movement with an emphasis still on yoga (and Pilates as well). We’ve included a piece on the effects of sleep and the effects on your athletic performance, because goodness knows none of us get the sleep we’re supposed to get. We’ve featured electrolytes for performance, a little life advice about getting motivated, and a Pilates workout for your bottom that’s sure to get you ready for the upcoming jean season. You’re welcome. I recently started a home yoga practice for the first time and I have absolutely fallen in love with it. Even though I have dabbled in yoga for nearly a decade, I always felt like I needed someone or something, say an app or a video, to guide me. If no one was telling me what to do, would I remember the order? Flat back before or after downward dog? Both? Haha. When I once again was prescribed to slow down and do some lower impact exercise while my hamstring continues to heal from all my running, I thought I would try it. I thought-I’ll just start with some sun salutations and go from there. And even though I have done hundreds of them, I still felt the need to watch a YouTube video the first time before starting! As it turns out, I know more than I ever realized and it flows out of me from one asana to the next. I started at just ten minutes and quickly raised it to 15 and now 20 every morning, because, well, I just love it. I designated a great little spot in my home office where I can do it. I wake up, make my hot water with lemon, and head down to my office where my mat awaits. If my young son wakes up before I head down, I just make him some breakfast and let him eat while I do it. I usually practice in whatever I rolled out of bed in. I don’t even have to get dressed! How great is that? My hair is in a messy bun, but it doesn’t matter, no one is going to see me. Oh, and as much as the entire household seems to be drawn

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to me when I’m trying to have a minute to myself, I politely let them know that this 20 minutes is my time. Unless the house is on fire, don’t interrupt mom’s yoga. And trust me, you don’t want to because I’ll be a happier, calmer mommy if you let me do the yoga. Haha. Any body aches and stiffness or soreness from other workouts on the previous day are completely relieved. I try to be mindful of my breath, my motion, and my body the entire time, so it’s a great meditative practice as well. As your mind wanders to the day, the chores, the work, the emails, I try to catch myself and bring it back to what I am doing-my body movement. Move your body not just to be thin or in better shape, move it because it will make you feel better, and move it any way you like and any way you can. I truly believe that exercise in any form is more of a mental, emotional, and spiritual workout than anything. Feel strong, breathe deep, get the rush of endorphins, and just feel better. Happy Fall, Y’all!

Melissa Burbank EDITOR IN CHIEF

Jordan Figueredo DIGITAL EDITOR

Coco Guerin EXECUTIVE ASSISTANT

Sabrina Narcisse-Lewis EDITORS

Lauren A. Pirosko Marc LaPorte GRAPHIC DESIGN

Vanessa Bellino DISTRIBUTION

Big Art’s Distribution Metro Distribution CONTRIBUTORS

Carla Robertson Fit NOLA Eat Fit NOLA Kevin Fitzwilliam Life City 504.872.3919 info@nalamag.com NALAmag.com © 2018 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Melissa

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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September 2018

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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

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ADVERTISING & SUBMISSIONS

Contents 7

9

10

17

5 DIS ’N NAT 7 HEALTH BRIEFS

8

THE TREE COMBACK

Kevin Fitzwilliam TO REACH THE PUBLISHER Contact Melissa R. Burbank at publisher@nalamag.com. HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please call 504.872.3919 or email advertising@nalamag.com. Deadline for ads: the 14th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to Jordan Figueredo at editor@nalamag.com. Deadline for editorial: the 10th of the month. DIGITAL MEDIA To advertise on www.nalamag.com or submit any contributions for the website, social media, or our online newsletter, contact our Digital Editor, Coco Guerin, at 504.872.3919 or coco@nalamag.com. CALENDAR SUBMISSIONS Email Calendar Events to: calendar@nalamag.com Deadline for calendar: the 10th of the month.

www.nalamag.com

FOR 9 RECIPE SUCCESS

Stuffed Bell Peppers

BUTT 10 PILATES WORKOUT

AND 12 SLEEP EXERCISE

Dr. Mary K. Mulcahey

THE 14 ASK LIFE COACH HERO 15 HEALTHY Khater Salomon TAKE 5 16 5MEL'S Types of Yoga in Nola AYURVEDIC TIPS 17 Bethany Cantin

On the cover: Dr. Mary K. Mulcahey, Director of the Women’s Sports Medicine Program at Tulane.

DEPARTMENTS 7 health briefs 9 recipe for success 18 calendar

lagniappe 19 ongoing 20 calendar

23 the marketplace


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Dis 'n Nat

“Yoga teaches us to cure what need not be endured and endure what cannot be cured.” –B. K. S. Iyengar

# of Yoga Participants in the U.S.

36.7 MILLION

GET READY @kicknola

SOURCE: DEFINING POWERHOUSE FRUITS AND VEGETABLES: A NUTRIENT DENSITY APPROACH, A STUDY LED BY JENNIFER DE NOIA, PH.D.

The New Orleans City Council’s Environmental Advisory Committee needs you to support a plastic free NOLA. They have started to discuss how a plastic bag ban could fund pothole/green infrastructure, a straw ban, and other policies that support the health of the Mississippi Delta. Contact Liz@mylifecity.com for more info. natural awakenings

September 2018

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healthbriefs

GOT ELECTROLYTES? By Arpit Bhopalkar

As a former professional table-tennis player who trained seven hours a day during sweltering Mumbai summers, I know what it means to be thirsty. And plain old water just won’t cut it! Our coaches and team doctor encouraged us to choose beverages containing naturally occurring electrolytes, like cold-pressed sugarcane juice or coconut water, which contain none of the artificial dyes you’ll find in typical sports drinks, such as Gatorade. When I moved to New Orleans six years ago, I immediately felt at home, in part because the thick, humid air reminds me of Mumbai and of course, here in New Orleans we “laissez les bon temps rouler,” even in the summer heat, which makes proper hydration all the more essential to maintain good health. So why is maintaining electrolytes crucial for proper hydration? Electrolytes are salts made up of essential minerals, including sodium, potassium, magnesium, and calcium. They dissolve into positive and negative charges when in water, hence the name “electrolytes.” They help manage the flow of water in our cells, facilitating the process of sweating and cooling down. So, as you stay active in the summer heat, remember to stay hydrated and replenish your body’s electrolytes by choosing natural beverages like sugarcane water, coconut water, or switchel. Arpit Bhopalkar is the CEO and co-founder of Bhoomi Cane Water. A former professional table-tennis player and Tulane MBA graduate. To challenge Arpit to a pingpong match or talk about entrepreneurship and hydration, shoot him an email at arpit@bhoomicanewater.com.

BOXING AND KICKBOXING TREND CONTINUES TO GAIN TRACTION IN 2018 Boxing and kickboxing workouts are #1 on Pete McCall’s “8 Fitness Trends for 2018” list, shared recently by ACE. Ample evidence supports McCall’s prediction, and explains why the trend will continue for a long time. Boxing and kickboxing workouts provide inherent benefits that fulfill deeper human needs, which other forms of exercise simply do not. The resurgence of demand for these classes is sweeping into 2018, driven by a rising wave of factors, and doesn’t show signs of slowing.

Here are just a few reasons why cardio boxing and kickboxing are hitting the top of every trend list:

1. IT RELIEVES STRESS AND DEPRESSION. 2. IT AUGMENTS SELF-DEFENSE SKILLS. 3. IT MAKES YOU STRONGER. 4. IT’S A POWERFUL CARDIO WORKOUT. 5. YOU GET TO BE YOUR OWN ACTION HERO. 6. IT'S FUN!

@kicknola www.kicknola.com natural awakenings

September 2018

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ecobriefs

THE GREAT TREE COMEBACK By: Kevin Fitzwilliam fter Hurricane Katrina, the tree-covered landscape of New Orleans was decimated—over 100,000 trees were lost. The city went silent as the chirping of birds was quieted. Over time, natural rebirth and dedicated tree planting revived our landscape. Still, when an overhead satellite image of New Orleans is juxtaposed next to that of Atlanta, it provides startling proof that our city is drastically barren in comparison. One local non-profit is changing that. Sustaining Our Urban Landscape (SOUL) works with neighborhood residents throughout the city to plant trees and bring back nature. Susannah Burley is the Founder and Director of SOUL, and she uses that overhead image of New Orleans as inspiration. “We are the most deforested city in the country,” said Burley. “When people learn that, they’re excited to be able to do something at the community level.” And that is just what SOUL has been accomplishing. SOUL has already planted over 880 trees in Mid-City, Treme, Broadmoor, and Freret; other areas such as Gentilly and New Orleans East are in the works. SOUL’s goal for next year is to plant 1,000 trees, with planting season between November and March. The benefits are numerous. “Tree planting is the cheapest form of green infrastructure and the easiest to maintain,” said Burley. “Especially after the flood last year which brought back Katrina memories, this is something you can do at the grassroots level to have a feeling of control over that.” Now you can help SOUL to expand its efforts. On September 29th SOUL will be hosting a Fall Treequinox Fundraiser at a historic Bywater home from 7-10pm. General admission tickets are $50 with Patron Party tickets selling for $100. Tickets can be purchased online at www.soulnola.org/ treequinox or by calling 504.616.6888.

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Kevin Fitzwilliam is a Fellow with Environmental Entrepreneurs and is the owner of Atlas Handmade Beads, a New Orleans company helping to move the Gulf South beyond plastic beads (atlasbeads.com). He can be reached at info@atlasbeads.com. 8

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recipeforsuccess

OCHSNER EAT FIT 4 bell peppers (any color) 1 cup marinara sauce ¼ cup parmesan cheese ¼ cup basil, chiffonade cut 16 ounces turkey stuffing mixture (see below) TURKEY STUFFING MIXTURE 1 pound ground turkey 2 tablespoons red onions mixed 1 tablespoon Italian seasoning 1 tablespoon garlic, minced 1 teaspoon, basil chopped 1 teaspoon, Worcestershire

Stuffed Bell Peppers with Turkey Stuffing RECIPE PROVIDED BY SWEGS

|

4 SERVINGS OR 8 BELL PEPPER HALVES

Preheat oven to 350 degrees. Cut bell peppers in half lengthwise. Remove the stem, seed, and veins. In a mixing bowl, combine all turkey stuffing ingredients, mixing well with hands. Stuff one scoop stuffing into each bell pepper half. Place two tablespoons of marinara sauce over each stuffed bell pepper and place stuffed peppers onto a sheet pan coated with cooking spray. Place into oven and bake for 20 minutes. Garnish with parmesan cheese and basil and serve warm.

SAUCE ½ cup rolled oats ¼ teaspoon sea salt

Per serving: 250 calories, 5 grams fat, 2 grams saturated fat, 18 grams carbohydrates, 420 mg sodium, 5 grams fiber, 4 grams sugar, 33 grams protein.

Download the Eat Fit smartphone app to find Eat Fit restaurants near you, plus more ways to spice up your table! You can also check out Ochsner Eat Fit recipes at EatFitNOLA.com natural awakenings

September 20189 9


fitbody

The Pilates Butt Workout That Will Make You Want to Show Off Your Hard Work Pilates may have originally been created as a form of physical therapy, but many of us love it for its ability to tone our physique. Though it's known to help build core strength, Pilates can also help sculpt the booty with a few focused exercises. To find out exactly which moves are best for this goal, Pilates instructor and owner of Real Pilates studios, Alycea Ungaro, created a Pilates butt workout that she recommends doing three to four times per week. See each move broken down ahead!

SHOULDER BRIDGE • Lie flat on your mat with knees bent and feet flat, hipwidth apart. • Press your hips up to create a straight line from shoulders to knees. • Hold for 15 seconds. Lower the hips and repeat. • Extend one leg up and repeat the move standing on just one leg. • Hug both knees into your chest. • Complete one to two sets of each variation.

FORM CHECK: Try not to overarch your back. When extending one leg, keep your hips level. MODIFICATION: Stick with the first part and hold progressively longer. Work up to one minute.

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CROSS LEGGED SQUAT • Begin standing with your arms stacked on top of each other. • Take one foot behind the other and perch on the ball of the foot. • Begin bending both knees, lowering the hips as though you mean to sit on the floor. • Go to your lowest point and return to the top smoothly. • Complete six to eight reps on each leg.

FORM CHECK: Keep your torso upright — don't lean forward.

MODIFICATION: Find a chair or counter and place both hands securely to provide better balance.

WALL CHAIR • Stand against a wall with your feet two steps in front of you. • Align your spine from head to tail firmly against the wall. • Slide down the wall until you make a chair shape with your body. Keep your arms down by your sides. • Hold for 30 seconds. • Repeat with your arms straight out in front of you. • Repeat once more and attempt to extend one leg out in front of you.

FORM CHECK: Keep your back and hips fully pressed to the wall and your legs aligned. Your knees, heels, and toes should all be in a straight line.

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September 2018

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coverstory

The Relationship Between Sleep and Exercise Mary K. Mulcahey, MD and Symone M. Brown, MPH

I

t is no secret that we live in a progressively fast-paced society. With us constantly moving from one thing to the next and balancing many responsibilities, we often find ourselves neglecting certain aspects of our lives. Typically, we are conflicted with making the decision of losing sleep to exercise or not exercising to sleep longer. Although it is common knowledge that both sleep and exercise are important, a majority of adults are not meeting the recommended daily guidelines of 7-9 hours of sleep and approximately 30 minutes of exercise. By disregarding these two factors, individuals are making themselves more susceptible to certain health conditions such as, cardiovascular disease, obesity, type 2 diabetes, and depression. With this being the case, physicians and scientists have recently begun to examine the relationship between sleep and exercise and how these two factors impact overall health and well-being. Sleep is an important aspect for superlative health. The average adult should attain anywhere between 7-9 hours of sleep, however, only one-third of American adults meet this requirement. Research demonstrates that active adults need between 9-10 hours of sleep. This increase in optimal sleep time may be related to the need to recover from exercise conducted during the day. Contrary to popular belief, sleeping is a very detailed process. Our sleeping patterns are contingent upon the circadian rhythm, which serves as our body’s internal clock. A major function of the circadian rhythm is to send a signal 12

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to our brain to release melatonin, a chemical that makes our bodies feel “tired.” If an individual is sleep deprived the circadian rhythm will not function as efficiently as it should. While we sleep our bodies undergo an extensive series of biological processes, including restoration of the immune and muscular system and consolidation of memories. More specifically, our bodies utilize sleep to replenish the energy that was expended during the day. Sleep has multiple positive effects on the body, including improved memory, decreased inflammation, improved focus, healthier weight, and lower stress levels. Given the impact of sleep on the overall function of the body, numerous studies have sought to understand the connection between sleep and exercise. Researchers have noted that sleep loss in athletes is associated with rapid development of exhaustion, impaired recovery time between strenuous exercise sessions, and increased risk of sustaining an injury. The direct connection between sleep and injuries is still unclear, but medical professionals believe that it is in part related to individuals experiencing fatigue at higher levels than normal and the body’s inability to fully recover. Additionally, sleep deprivation negatively affects a number of factors associated with well-being, including increased soreness, poor mood, inhibited decision making, depression, and confusion. On the other end of the spectrum, a number of recent studies have concluded that exercise can have a positive impact on sleep including improved quality of sleep,


increased sleep efficiency, and an increase in the total amount of time spent sleeping. This positive correlation has led many physicians to begin prescribing exercise as a non-pharmacologic therapy for patients who experience a variety of sleep disorders, including insomnia and sleep disordered breathing. Ultimately, the overall effects of exercise are determined by both the exercise protocol and individual characteristics (e.g., age, fitness level, body mass index [BMI], and sex). Factors that comprise the exercise protocol include the intensity, duration, and environment of the workout (indoor vs. outdoor, cold vs. hot), time of day, and whether the workout was classified as aerobic or anaerobic. When it comes to the timing of exercise (morning or night), there is still uncertainty as to which time of day provides better benefits for sleeping. For example, one study noted that exercising in the morning can improve the quality of nocturnal sleep, while another study states that working out an hour before bedtime will also increase deep sleep. It is safe to say that any form of exercise, regardless of the time of day, will positively influence an individual’s sleep quality. Based on the availability of current research, the underlying theme remains—exercise has a positive impact on sleep. It is important that as an active individual, you maintain a consistent sleeping routine and try to attain at least 7 hours of sleep a night. Sleep not only improves your athletic performance, but it also helps improve and maintain your overall health and well-being leading to a healthier and happier lifestyle.

Dr. Mulcahey is a board certified orthopaedic surgeon and the Director of the Women’s Sports Medicine Program at Tulane, which is the only program of its kind in the South. She specializes in the operative and nonoperative management of knee and shoulder injuries including ACL tears, patellar instability, meniscus tears, rotator cuff tears, and shoulder instability. Dr. Mulcahey has a passion for supporting and promoting the overall health and wellness of active and athletic women. www. tulanewomenssportsmedicine.com.

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s an active woman, your musculoskeletal health is the foundation of your well-being. The Tulane Women’s Sports Medicine Program, led by Dr. Mary Mulcahey will help you maintain or develop a strong foundation, so you can maintain an active lifestyle doing whatever moves you. We know “active” takes all forms, ages, and fitness levels: college and high school sports, busy work schedules, running, tennis, parenting, family activities, gardening and more. That’s the beauty of the Tulane program: our focus is on keeping active women active in the way that best aligns with their goals and lifestyles. Musculoskeletal health is the foundation of overall health. This is especially true for women, and our focus is on ensuring that our patients build a strong foundation and have access to complete wellness across multiple disciplines, including OB/GYN, psychology, injury prevention, and nutrition. Dr. Mulcahey believes that, “Active women who have been injured need immediate and effective care to facilitate return to their desired activities. The differences between men and women’s injuries plus the sex-specific variation in response to injury supports the need for a medical team dedicated to the overall healthcare of women.” Dr. Mulcahey’s vision for this program creates the all-encompassing health network for active women highlighting and celebrating their differences in all health areas and ensuring that treatment is as personal and attentive as you deserve.

tulanewomenssportsmedicine.com natural awakenings

September 2018

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ASK THE LIFE COACH with Carla Robertson

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really do want to exercise, but it never seems to happen. The idea of going to a fitness class seems great, but I’m not a morning person and by the end of the day I’m pooped. How do I make a change? -Connie

C

onnie, if you’re not moving your body much at all, and your current routine doesn’t include exercise, it’s a big leap to committing to a weekly class. Presently, a part of you knows that exercise would benefit you and potentially even increase your energy levels, but there’s an equally powerful part of you that would prefer for things to stay just as they are. Try looking into the future a year or two, to see what Connie who stays the same feels like compared to Connie who begins to exercise. I love the saying that our future is a quilt made of todays. What might future you be able to do more easily if she began to exercise regularly today? Then take a small step (smaller than seems effective). You might want to begin with simply a five-minute walk in the neighborhood in the evening. Start with a step so small it’s impossible to skip. Once five minutes of walking is part of your routine, you can increase it to eight, then ten, and so on, until you are exercising long enough that it makes sense to invest in a fitness class, one you will definitely attend! If you’re a person reading this column who already has an established exercise routine but wants to step it up or alter it, the small step works fantastically for any change you’re seeking. Most of us want change to be immediate, and we expect our resistance to magically melt away, but that’s often not how it works. Take a tiny step every day and watch what shifts, impressing and delighting future you!

Carla is a master certified life coach in New Orleans. Have a question for Carla or want to learn more about her programs, events or services?

Contact her at: carla@livingwildandprecious.com 504.507.0687 14

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GREEN BUSINESS TIP W/ LIFECITY

Did you know that healthy employees increase productivity in the workplace?

A survey* of 20,000+ employees discovered that employees are 15% more likely to have higher job performance when they exercise 30 minutes a day, 3x a week. That doesn't seem like a bad goal for the team. But you are a business, so, how are you supposed to convince your employees to engage in healthy habits? *Survey conducted by the Journal of Occupational and Environmental Medicine

TIPS ON ENGAGING YOUR EMPLOYEES IN HEALTHY EXERCISE »» »» Ensure that employees have access to health care and research if your insurance provider offers incentives or gym packages (gym incentives are the easiest way to encourage employees to exercise). »» When you onboard employees, encourage a culture of health, and allow for workplace flexibility on-site (through therapy balls, standing desks, etc.) and off-site (by allowing your team to use extra hours put in one day to be spent leaving early for the gym the next day). »» Include health tips in weekly or monthly staff meetings, lead by your staff. »» Host fun health competitions among your team. »» Invite exercise professionals to visit your place of work, such as Footprints to Fitness which specializes in pop-up yoga and other fitness/wellness opportunities for the workplace.

Footprints to Fitness is a LifeCity Certified wellness company whose mission is to help others live a fun and balanced life, while staying true to our New Orleans culture.

MATS & MARGARITAS Join the Footprints to Fitness team for their latest series, Mats and Margaritas, WEEKLY EVERY MONDAY at 6:30pm for an awesome yoga class followed by happy hour in La Casita On The Patio’s courtyard! Discount Margaritas and Downward Dogs - it’s a great way to start your week.


healthyHERO

KHATER SALOMON

E

very time he volunteers with the senior citizens at the Kinship Center (formerly Uptown Shepherd’s Center), Coach Khater Salomon brings miracles—people who hadn’t thrown or kicked a ball in years are setting their walkers aside to play volleyball! His kind demeanor and dynamic program have made real changes for our seniors’ health—his program teaching sports helps everyone “unstick” the plaque from their brains, makes them all laugh, and improves their joints and body functions. For all these reasons and many more, Coach Khater is Fit NOLA’s September Healthy Hero. Fit NOLA & Whole Foods Market together launched Healthy Heroes—a program to celebrate community members leading healthy efforts across New Orleans. Each month, residents are invited to nominate a Healthy Hero online at nola.gov/health-department/ fit-nola/healthy-hero/ natural awakenings

September 2018

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5

Mel's Take 5

Your publisher's guide to all things

#naturalinnola

students perfect their form and go deeper into poses in a safe manner. Although you won’t jump around, you will definitely get a workout and feel incredibly open and relaxed after an Iyengar class. This style is really great for people with injuries who need to work slowly and methodically. In NOLA: Yoga Bywater | yogabywater.net

KUNDALINI YOGA

5 TYPES OF YOGA

(and where to find them in NOLA)

HATHA YOGA

The Sanskrit term “hatha” is an umbrella term for all physical postures of yoga. In the West, hatha yoga simply refers to all the other styles of yoga (Ashtanga, Iyengar, etc.) that are grounded in a physical practice. The physical-based yoga is the most popular and has numerous styles. Hatha classes today are a classic approach to breathing and exercises. If you are brand-new to yoga, hatha yoga is a great entry point to the practice. In NOLA: Freret Street Yoga | freretstreetyoga.com

IYENGAR YOGA

Iyengar yoga was founded by B. K. S. Iyengar and focuses on alignment as well as detailed and precise movements In an Iyengar class, students perform a variety of postures while controlling the breath. Generally, poses are held for a long time while adjusting the minutiae of the pose. Iyengar relies heavily on props to help

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Kundalini yoga practice is equal parts spiritual and physical. This style is all about releasing the kundalini energy in your body said to be trapped, or coiled, in the lower spine. These classes really work your core and breathing with fast-moving, invigorating postures and breath exercises. In NOLA: Eight Chakras Yoga | eightchakrasyoga.com

BIKRAM YOGA

If you are looking to sweat in yoga, this is the style for you. Bikram yoga is named after Bikram Choudhury and features a sequence of set poses in a sauna-like room—typically set to 105 degrees and 40 percent humidity. The sequence includes a series of 26 basic postures, with each one performed twice. In NOLA: Bikram Yoga New Orleans bikramyoganeworleans.com

ASHTANGA YOGA

In Sanskrit Ashtanga is translated as “Eight Limb path.” Ashtanga yoga involves a very physically demanding sequence of postures, so this style of yoga is definitely not for the beginner. It takes an experienced yogi to really love it. Ashtanga starts with five sun salutation A’s and five sun salutation B’s and then moves into a series of standing and floor postures. In Mysore, India, people gather to practice this form of yoga together at their own pace— if you see Mysore-led Ashtanga, it’s expected of you to know the series. Vinyasa yoga stems from Ashtanga as the flowing style linking breath to movement. In NOLA: Ashtanga Yoga Room | ashtangayogaroom.com


Ayurvedic Tips FOR YOUR SEPTEMBER YOGA PRACTICE

Yoga and Ayurveda are sister sciences that both guide us into the direction of optimal health and happiness. Sooner or later those of us who love the practice of yoga will inevitably develop an interest for the ancient art of ayurveda, which translates to “The Wisdom of Life.”

W

e are currently at the tail end of Pitta season, the season of fire. The pitta attributes—sharp, hot, oily and acidic are at the forefront of everything right now. Most of us are prone to a “shorter fuse” this time of year. This heat has been accumulating within each of us for the past 4 months, and now it is at its peak. Stay moving, but if you’re searching for balance, be mindful not to overheat. Floor poses, like forward bends, twists, boat and pigeon are pitta pacifying. Also try some gentle backbends to release excess heat stored in the mid-section, such as bow and camel. Avoid or limit the amount of time spent in headstands and intense inversions, as they can be very overheating. Pitta season is the optimal time of year to try gentle and/or restorative classes. Your individual blend of the elements (your prakruti), your current state of imbalance (your vrikruti), and your external environment all play key factors in staying balanced. Whatever you do, just keep flowing with grace. Bethany Cantin is the owner of Nola Ayurveda. She is a NAMAcertified Ayurvedic Practitioner and a Yoga Therapist who has spent 18 years helping others deepen their connection to life. Bethany@ Nolaayurveda.com 504.418.7477

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September 2018

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calendarofevents

TELL NOLA WHAT YOU’RE DOING! All calendar events must be received via email by the 10th of the month. Email calendar@nalamag.com for guidelines and to submit entries.

mark your calendar

mats & margaritas

B LU E C L I F F C OLL E GE

Join the Footprints to Fitness team for their latest series, Mats and Margaritas, WEEKLY EVERY MONDAY at 6:30pm for an awesome yoga class followed by happy hour in La Casita On The Patio’s courtyard! Discount Margaritas and Downward Dogs - it’s a great way to start your week.

Massage Therapy Department, Continuing Education, CEU's for LMTs

OCTOBER 13-14, 2018

Advanced Myofascial Techniques, Magnus Eklund, BCSI

NOVEMBER 9-11, 2018

Ortho-Bionomy: Exploration of Movement, Peggy Scott, Advanced Instructor

DECEMBER 1 & 2, 2018 Lymphatic Drainage, Tamika Dillon, CL

JANUARY 19-21, 2019

Medi Cupping, Annie Garic, ACE For information: 504.293.0972. PeggyS@BlueCliffCollege.com

SEPTEMBER 5, 2018

Swedish Massage Clinic – 12:45 & 2:15pm. Also September 18 & 26. Help a student with their education at our student massage clinic. NMT is a deep massage that targets a problem area such as low back pain. $30. Blue Cliff College, Clearview Mall, across from food court, Metairie. Info or appointment: 504.293.0972

SEPTEMBER 6, 2018

SEPTEMBER 1, 2018

Farm and Table New Orleans Famboree 11am5pm. Free. Ernest Morial Convention Center, 900 Convention Center Blvd, New Orleans. Fit.NOLA.gov

Make Your Own Umbrella – 1-4pm. $38. Uptown Needle & Craftworks, 4610 Magazine St, New Orleans. 504.302.9434 or UptownCraftworks.com

Kids Yoga – 4:30-5:30pm. Also September 14, 21, & 28. Peace Yoga Les Enfants. $12 Drop-in. Ashtanga Yoga Room, 2521 Jena St, 2nd Fl, New Orleans. AshtangaYogaRoom.com

New Orleans Pride Run & Walk – 9am. Crescent Park, 30 N Peters St, New Orleans. RunNOTC.org

SEPTEMBER 7, 2018

SEPTEMBER 2, 2018

8th Annual Gleason Gras – 5-10:30pm. $10 Suggested Donation. Champions Square, 1500 Sugar Bowl Dr, New Orleans. GleasonGras.org

Future Fossils: Musical Activation of a Living Artwork – 7-9pm. Grow Dat Youth Farm, 150 Zachary Taylor Dr, New Orleans. GrowDatYouthFarm. org

Blues & Brews – 7-10pm. House of Blues, 225 Decatur St, New Orleans. LanpPAC.RegFox.com

Open Studio Workshop – 3-6pm. All Barn New, 5050 W Esplanade Ave, Metairie. ABNMande.com

SEPTEMBER 3, 2018

Neuro Muscular Therapy Clinic – 6:15 & 7:30pm. Also September 27. Help a student with their education at our student massage clinic. NMT is a deep massage that targets a problem area such as low back pain. $30. Blue Cliff College, Clearview Mall, across from food court, Metairie. Info or appointment: 504.293.0972

SEPTEMBER 4, 2018

Ideal Protein Weight Loss Program – 5:30pm. Dr. Debbi Hannan presents: The Ideal Protein Weight Loss Program at Hannan Wellness. Free. 101 Clearview Pkwy at Airline Dr, New Orleans. 504.454.2000. The Erotic Psyche – 7:30-9pm. $15, Students $10, Members Free. Presenter is Jungian Analyst Marilyn Marshall, Sponsored by C. G. Jung Society of New Orleans. First UUNO, 5212 S Claiborne at Jefferson, New Orleans. JungNewOrleans.org

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SEPTEMBER 8, 2018

Saturday Morning Massage Clinic – 9:15 & 10:30am. Help a student with their education at our student massage clinic. September 8 & 22 - NMT, September 22 - Swedish. $30. Blue Cliff College, Clearview Mall, across from food court, Metairie. Info or appointment: 504.293.0972 RISE for Cancer Alley –10am-4pm. Duncan Plaza, 343-349 Loyola Ave, New Orleans. 350NewOrleans.org Heart of the Dream: An Introduction to Natural Dreamwork – 2-3pm. Explore a gentle practice of contemplating dream images for healing, growth, and wholeness. Free. Broadmoor Arts and Wellness Center, 3900 General Taylor St, New Orleans. Dreamwellspring.com

SEPTEMBER 9, 2018

Floral Workshop – 9am. Through September 10. Fat Cat Flowers, 3914 Howard Ave, New Orleans. FatCatFlowers.com

Community Meditation – 5-6pm. Also September 16, 23 & 30. Start a meditation practice sooner, rather than later! Free. Ashtanga Yoga Room, 2521 Jena St, 2nd Fl, New Orleans. AshtangaYogaRoom.com

SEPTEMBER 10, 2018

Intro To Ashtanga Yoga Course–10:30am12pm. Also September 17 & 24. $45. Ashtanga Yoga Room, 2521 Jena St, 2nd Fl, New Orleans. AshtangaYogaRoom.com

SEPTEMBER 11, 2018

Ideal Protein Weight Loss Program – 12:30pm. Dr. Debbi Hannan presents: The Ideal Protein Weight Loss Program at Hannan Wellness. Free. 101 Clearview Pkwy at Airline Dr, New Orleans. 504.454.2000 Holistic Education Meeting – 6:30-8pm. Speaker Janice Cullen, Astrologer, on The Signs, Their Rulers, and You. Sponsored by Holistic Center for Health and Healing, Inc. Free. Old Metairie Library, 2350 Metairie Rd. 504.812.1332

SEPTEMBER 12, 2018

Yoga After Dark– 9-10pm. $15 Suggested Donation. Church of Yoga, 1480 N Rocheblave St, New Orleans. NOLA.LaughingLotus.com

SEPTEMBER 14, 2018

Light Up the Night Benefitting Lighthouse Louisiana – 7-10pm. Patrons $150, Individual $100. 2525 St Charles Ave, New Orleans. LighthouseLouisiana.org Candlelight Restorative Yoga w/ Hot Stones –Downtown, 2372 St Claude Ave, New Orleans. 504.899.0047 or WildLotusYoga.com

SEPTEMBER 15, 2018

New Orleans 9/11 Memorial Stair Climb – 8:46am-12pm. 400 Poydras St, New Orleans. NewOrleansStairClimb.com Open Streets – 9am-12pm. Also September 16. Yoga, dance classes, kids play by PlayBuild, cooking demos by Cook Book Project, health screenings and much more. Free. Along Basin St, New Orleans. Fit. NOLA.gov Feral Cat TNR Workshop – 10am. Louisiana SPCA, 1700 Mardi Gras Blvd, New Orleans. LA-SPCA.org or


TNR@LA-SPCA.org to register. Music Box Village Re-Opening Ce l e b ra t io n–10 am -9pm. Fre e. 4557 N Rampart St, New Orleans. MusicBoxVillage.com Bluedoo Run/Walk–4-7pm. Tulane University, 6823 St Charles Ave, New Orleans. RunNOTC.org Pancakes & Booze Art Show–8pm. Early Bird $7, Door $10. Howlin Wolf, 907 S Peters St, New Orleans. PancakesandBooze.com Bon Apetit! –8:30-11:30pm. $35. Old Ursuline Convent Museum, 1100 Chartres St, New Orleans. LHannigan@ ProjectLazarus.net

SEPTEMBER 16, 2018

An Introduction to Ayur veda: Vibrancy, Longevity & Optimal Health –11am-1pm. A great time of year to explore all that is Ayurveda with Bethany Cantin. Bring a notebook, a pen, and an open mind. $35. Tibetan House, 4900 Tchoupitoulas St, New Orleans. Info@TibetanHouse.com or NOLAAyurveda.com.

SEPTEMBER 18, 2018

Ideal Protein Weight Loss Program 5:30pm. Dr. Debbi Hannan presents: The Ideal Protein Weight Loss Program at Hannan Wellness. Free. 101 Clearview Pkwy at Airline Dr, New Orleans. 504.454.2000.

SEPTEMBER 20, 2018

6th Annual HBCU Climate Change Conference – 8:30am-6pm. Through September 23. Deep South Center for Environment Justice, 9801 Lake Forest Blvd, New Orleans. DSCEJ.org

SEPTEMBER 21, 2018

2 018 E xc e l l e n c i a G a l a –7p m . Inter Cont inental H otel, 4 4 4 S t Charles Ave, New Orleans. HCCL. Chambermaster.com

SEPTEMBER 22, 2018

Natural History of City Park’s Dragonfly/Damselfly –10-11am. Adults $10, Kids $5. City Park, New Orleans. SCapley@NOCP.org Experiential Anatomy for Yoga Teachers w/ Arturo Peal –10:30am2pm. Wild Lotus Yoga Downtown, 2372 St Claude Ave, New Orleans. 504.899.0047 or WildLotusYoga.com Plessy Fest 2–11am-4pm. Plessy Community School, 721 St Philip St, New Orleans. PlessySchool.org

September Soiree – 6-9pm. Treo, 3835 Tulane Ave, New Orleans. 337.262.5810.

SEPTEMBER 25, 2018

Ideal Protein Weight Loss Program 12:30pm. Dr. Debbi Hannan presents: The Ideal Protein Weight Loss Program at Hannan Wellness. Free. 101 Clearview Pkwy at Airline Dr, New Orleans. 504.454.2000

SEPTEMBER 27, 2018

1st Annual Women of Color Days of Healing Conference – 8am. Through September 29. Hilton Garden Inn, 1001 S Peters St, New Orleans. IAmMySisterDoh.BrownPaperTickets. com Swedish Massage Clinic – 6:15 & 7:30pm. Help a student with their education at our student massage clinic. NMT is a deep massage that targets a problem area such as low back pain. $30. Blue Cliff College, Clearview Mall, across from food court, Metairie. Info or appointment: 504.293.0972 Peaceful Mamas Yoga Class – 7:459:15pm. Wild Lotus Yoga Uptown, 4842 Perrier St, New Orleans. 504.899.0047 or WildLotusYoga.com

SEPTEMBER 28, 2018

Belles & Beaus Ball – 7:30pm. Mardi Gras World, 1380 Port of New Orleans Pl, New Orleans. 501auctions.com

SEPTEMBER 29, 2018

Princess for a Day 5K – 8:30-11:30am. Shrine on Airline, 6000 Airline Dr, Metairie. RunSignUp.com

SEPT 2018

ADVANCED STUDIES/TEACHER TRAINING October 2018-March 2019

Our inimitable 200-hour training program offers sincere students of yoga the opportunity to deepen their study and share an appreciation of this grand tradition. You will learn powerful self-care tools that create sustainable health and lay a strong foundation for self-realization. Our limited class size of 20 participants ensures that you will receive plenty of individualized support throughout this transformational process.

Instant Zine with Hope Amico – 1-4pm. $50. Paper Machine, 6330 S t C l a u d e Ave, N ew O r l e a ns . GutwrenchPress.com Vampire Magic with Joe Dalgo 6:30pm. $20. Potions Lounge, Bourbon St, New Orleans. Boutique - duVampyre.MyShopify.com 6th Annual Goodwill Ball – 7:3010pm. Ritz Carlton, 921 Canal St, New Orleans. GoodwillNO.org

SEPTEMBER 30, 2018

Medicinal Herb Walk – 2-5pm. Native and cultivated medicinal herb walk/sale. $20. Evergreen Herb Farm, 24447 Hwy 190, Lacombe. 504.579.1493 or ResourceForLife@ bellsouth.net

LEARN MORE BY VISITING freretstreetyoga.com.

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sunday Tai Chi in the Park – 8-8:45am. Last Sunday of the Month. Peristyle in City Park, 42 Dreyfous Dr, New Orleans. OchsnerFitness.com. Introduction to Zen Meditation 8:30am (except the first Sunday of the month). By donation. MidCity Zen. 3248 Castiglione St, New Orleans. MidCityZen.org. Mindfulness Meditation – 8:5010am. Meditation, a reading and discussion. 1st & 3rd Sundays. Free/By Donation. Yoga Sanga, 2013 Claiborne St, Mandeville. ResourceForLife@bellsouth.net. Community Hot Quickie – 9-10am. Sixty minute, Bikram-inspired hot yoga. Same therapeutic practice, less time! All levels welcome; no class package required - by donation every week! Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail.com. YesYogaNOLA.co. Sunday Morning Meditation – 9am. Unity of New Orleans Spiritual Center, 3722 St Charles Ave, New Orleans. 504.899.3390. UnityNewOrleans.org. A Course in Miracles – 9:30am. Unity of New Orleans Spiritual Center, 3722 St Charles Ave, New Orleans. 504.899.3390. UnityNewOrleans. org. Yogananda Studies – 9:30am. Free. Unity of New Orleans Spiritual Center, 3722 St Charles Ave, New Orleans. 504.899.3390. UnityNewOrleans.org. Unity of New Orleans Spiritual Center Sunday Service – 11am. 3722 St Charles Ave, New Orleans. 504.899.3390. UnityNewOrleans. org. Sunday Celebration Service – 11 a m . U n i t y o f M e t a i r i e . 3939 Veterans Memorial Blvd, 504.885.7575. UnityOfMetairie. com. Eckankar – 11am-12pm. Discover what Eckankar can do for you to enrich your life with Divine Guidance. NO Healing Center, 2371 St Claude Ave, 4th floor. Basic/Beginners Aikido Class 6:15pm-7:15pm. Practice the art of peace. First class free. NOLA Aikido, 3909 Bienville St, Ste. 103 in MidCity, New Orleans. 504.208.4861.

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TELL NOLA WHAT YOU’RE DOING! All calendar events must be received via email by the 10th of the month. Email calendar@nalamag.com for guidelines and to submit entries.

Info@NOLAAikido.com. Yin Yoga – 5-6pm. Gentle, restorative yoga: Long holds. Deep stretching. Props. Yoga newbies encouraged! Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail. com YesYogaNOLA.co.

monday

Compost NOW – 4-5:30pm. Free. Accept fruits and vegetables scraps, coffee grounds, tea bags, eggshells, nut shells, seed shells, plain bread, grains, and rice. No meat, bones, or dairy. Bring in a paper or compostable bag or a reusable container and freeze your scraps. Children’s Resource Library. Children Karate Class –5-5:45pm. Also Wednesday. First class free. 8132 Willow St, New Orleans. Call Sensei King Lam 504.866.2241. Beginners Karate Class –5:306:15pm. Also Wednesday and Friday. First class free. LA Karate Association Dojo, 706C Phosphor Ave, Metairie. 504.835.6825. LKAKarate.com. Basic/Beginners Aikido Class – 6:15pm-7:15pm. Practice the art of peace. First class free. NOLA Aikido, 3909 Bienville St, Ste. 103 in MidCity, New Orleans. 504.208.4861. Info@NOLAAikido.com. Mats & Margaritas – 6:307:30pm. $10. La Casita on The Patio, 845 Carondelet St, New Orleans. FootprintsToFitness.com/MatsMargaritas Flowering Lotus Mindfulness Meditation Group – 7-8:30pm. Donation. Flowering Lotus Meditation and Retreat Center, 627 Opelousas Ave, Algiers Point. FloweringLotusMeditation.org.

tuesday Qigong/Dao-In – Noon. Tues & Thurs. Bring a mat. $5/class. New Orleans Healing Center, 2372 St Claude Ave, 2nd Fl Upper, Ste. 220, New Orleans. 985.467.0900 or dc@ affordablehealingarts.com. Connected Warriors Yoga –121pm. Higher Power Yoga and Cycle, 514 City Park Ave. Free Yoga for Veterans, Service members, active, military, and their friends and family. Young Yogis – 3:45-4:30pm. Fun, playful class for kids 4 to 8 years old to strengthen their bodies with yoga poses and learn to focus and

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center themselves with breathing and meditation. Music, games, and stories complete the mind-body connection. Led by Heidi, a certified Kidding Around yoga instructor and experienced elementary school teacher. $49/six classes; $10 dropin. Transform NOLA. 8509 Oak St, New Orleans. 985.640.2648. TransformNOLA.com. Yoga in the Cathedral – 5:306:30pm. Bring your own mat. Free (donations accepted.) Christ Church Cathedral, 2919 St Charles Ave, New Orleans. Yogalates at Duncan Plaza – 5:306:30pm. 343-349 Loyola Ave, New Orleans, LA 70112 FootprintsToFitness.com/Yogalatesat-the-Plaza HIIT at the Peristyle – 6-7:30pm. All levels. Bring a water bottle and a friend. Free. Peristyle in City Park. Northshore Table Tennis Club 6:30-9:30pm. $5 per session. Abita Recreation District #11. 22517 Hwy 36, Abita Springs. Powerpath Mastermind Miracles Sangha – 6:30pm. 3722 St Charles Ave, New Orleans. 504.899.3390. UnityNewOrleans.org. Filipino Martial Arts Beginners Class – 7-8pm. First class free. 8132 Willow St, New Orleans. Call Sensei King Lam 504.866.2241.

wednesday Beginners Tai Chi Class – 9:3010:30am & 7-8pm. First class free. 8132 Willow St, New Orleans. Call Sensei King Lam 504.866.2241 Qi-Gym –10-11am. $10 Donation. First Class Free. Broadmoor Arts & Wellness Center. 3900 General Taylor St, New Orleans. BrainHeartBalance. com or 504.309.0002. Gentle Yoga – 10:30-11:30am. Free. Lyons Rec Center, 624 Louisiana Ave. Prayer and Healing – 11am. Unity of New Orleans Spiritual Center, 3722 St Charles Ave. 504.899.3390. UnityNewOrleans.org. Compost NOW – 12:30-2pm. Free. Accept fruits and vegetables scraps, coffee grounds, tea bags, eggshells, nut shells, seed shells, plain bread, grains, and rice. No meat, bones, or dairy. Bring in a paper or compostable bag or a reusable container and freeze your

scraps. Behind Latter Library/Friends of NOPL. Wellness Wednesdays: Ideal Protein – 5-5:30pm. Majoria Drug Store, 888 Terry Parkway, Terrytown. 504.392.1551. melissa@majoria.com. www.idealmajoria.com. Community Meditation – 6-7pm. Love Offering. Unity of Metairie, 3939 Veterans Memorial Blvd, Metairie. 504.885.7575. UnityOfMetairie. com. C o m p os t N O W – 6 - 7: 3 0 p m . Free. Accept fruits and vegetables scraps, coffee grounds, tea bags, eggshells, nut shells, seed shells, plain bread, grains, and rice. No meat, bones, or dairy. Bring in a paper or compostable bag or a reusable container and freeze your scraps. Mid-City Library. Aerial Yoga: Power – 6-7pm. Get superhero strong in a fun, vibrant class that utilizes aerial hammocks to support and challenge you in traditional and unique yoga poses. Accessible to all fitness levels – even a true beginner. $15 drop-in. Transform NOLA. 8509 Oak St, New Orleans. 985.640.2648. TransformNOLA. com. Core + More! – 6-6:50pm. Transform NOLA, 8509 Oak St. 985.640.2648. mia@TransformNOLA.com. www. TransformNOLA.com. Basic/Beginners Aikido Class 6:15-7:15pm. Practice the art of peace. First class free. NOLA Aikido, 3909 Bienville St, Ste 103, in MidCity, New Orleans. 504.208.4861. Info@NOLAAikido.com. Free Spirited Yoga – 6:30pm. Free. Join NOLA Tribe Yoga for Free Spirited Yoga every Wednesday night. Warm up 5K at 5:35pm. The Tchoup Yard, 405 Third St, New Orleans. Inner Flow Yoga – 6:30pm. Enhances lymphatic flow, digestion, immunity, balance, and relaxation. Great for beginners! $10. The Esplanade at City Park Yoga Studio, 3443 Esplanade Ave, 2nd Fl, New Orleans, LA. A Course in Miracles – 6:30pm. Facilitated by Mary Beth Ellis. Unity of New Orleans Spiritual Center, 3722 St Charles Ave, New Orleans. 504.899.3390. UnityNewOrleans. org. A Course in Miracles Discussion 7pm. Join Rev Jack Fowler. Love offering. Unity of Metairie, 3939 Veterans Memorial Blvd, Metairie. 504.885.7575. UnityOfMetairie. com. Level Up! Intermediate Yoga- 7:308:30pm. A challenging practice to


bring you to the next level! Arm balances. Backbends. Inversions. 95 degrees. Come be playful and learn to fall in style! Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail. com. YesYogaNOLA.co

thursday

Uptown Hot Vinyasa – 9-10am. New class time! A dynamic, heated flow practice. Come sweat and move like you! All levels welcome. Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail. com. YesYogaNOLA.co. Q i g o n g / D a o - I n – N o o n . Tu e s & Thurs. Bring a mat. $5/class. New Orleans Healing Center, 2372 St Claude Ave, 2nd Fl Upper, Ste. 220, New Orleans. 985.467.0900 or dc@ affordablehealingarts.com. Cardio Blast at Duncan Plaza – 5:306:30pm. 343-349 Loyola Ave, New Orleans. FootprintsToFitness.com/CardioBlast. Vinyasa Flow Yoga – 6-7:15pm. Free. Popp's Bandstand, in front of Morning Call in City Park. 56 Dreyfous drive. Bring a mat, a water bottle, and a friend. Compost NOW – 6-7:30pm. Free. Accept fruits and vegetables scraps, coffee grounds, tea bags, eggshells, nut shells, seed shells, plain bread, grains, and rice. No meat, bones, or dairy. Bring in a paper or compostable bag or a reusable container and freeze your scraps. Alvar Library. Northshore Table Tennis Club – 6:309:30pm. $5 per session. Abita Recreation District #11. 22517 Hwy 36, Abita Springs. Infinite Health Intention Board Workshop – 6:30-8:30pm. Every 2nd Thursday. $47. Infinite Health Integrative Medicine Center - 3900 Veterans Memorial Blvd, Ste 204 - Metairie. Lenae. Goolsby@gmail.com, YourInfiniteHealth. com. Health & Wellness Network of Commerce Meeting – 6:30-8pm. Every 4th Thursday. Free for Members, $20 Online, $25 Door. Register for head count for the refreshments and check-in. Infinite Health Integrative Medicine Center, 3900 Veterans Memorial Pkwy, Suite 204, Metairie. Lenae.Goolsby@gmail.com, HWNCC.com. Peaceful Mamas Monthly Class for Busy Moms – 7:45-9:15pm. Wild Lotus Yoga Uptown. 504.899.0047. TeamLotus@ WildLotusYoga.com. WildLotusYoga.com

friday Tiny Trees – 10-10:30am. Simple, animated poses, games, music, breathing, and meditation are all a part of this sweet, fun, class designed especially for you and your child. One adult can attend with up to two children, ages 1 to 3. $49/six classes; $10 drop-in. Transform NOLA. 8509

Oak St, New Orleans. 985.640.2648. TransformNOLA.com. Happier Hour Wine Tasting –5-7pm. Free. Spirit Wine, 3500 Magazine St, New Orleans. Jammin' Community Hot Quickie – 5:30-6:30pm. Bikram-style class to music. Live DJ and Oak St. Happy Hour on the fourth Friday of every month! Donation suggested. Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail.com. YesYogaNOLA.co. New Orleans Spiritual Awakening Group – 6-9pm. New Orleans Spiritual Awakening Group sponsored by Homeward Bound Services. May Wen. Broadmoor Arts and Wellness, 3900 General Taylor St., NOLA. https://www.facebook.com/ neworleansspiritualawakening. Beginners Yoga/Level 1 Vinyasa – 6-7pm. Free. Broadmoor Arts and Wellness Center, 3900 General Taylor. Bring a mat, a towel, and a water bottle along with any other props you wish to bring.

saturday Yoga on the Bayou – 8:30-9:30am. Yoga Lagniappe, 3700 Orleans Ave, New Orleans. YogaLagniappe.com. Northshore Table Tennis Club – 9:30am12:30pm. $5 per session. Abita Recreation District #11. 22517 Hwy 36, Abita Springs. Yoga and Guided Meditation –1011:30am. Yoga nidra with Katrina Zech. $15 donation. Unity of New Orleans Spiritual Center, 3722 St Charles Ave, New Orleans. UnityNewOrleans.org. Inner Flow Yoga –10am. Enhances lymphatic flow, digestion, immunity, balance, and relaxation. Great for beginners! $10. The Esplanade at City Park Yoga Studio, 3443 Esplanade Ave, 2nd Fl, New Orleans, LA. Compost NOW – 10:30-12pm. Free. Accept fruits and vegetables scraps, coffee grounds, tea bags, eggshells, nut shells, seed shells, plain bread, grains, and rice. No meat, bones, or dairy. Bring in a paper or compostable bag or a reusable container and freeze your scraps. Rosa Keller Library. Level Up Intermediate Yoga –11am12:15pm. A challenging practice to bring you to the next level! Arm balances. Backbends. Inversions. 95 degrees. Come be playful and learn to fall in style! Yes, Yoga. 8338 Oak St, New Orleans. YesYogaNOLA@gmail.com. YesYogaNOLA. co. F i rs t Pos i t i o n A d u l t B e g i n n e rs Class –11:30am-12:30pm. Live Oak Dance, 8204 Oak St, New Orleans. ChristynLiveOakDance@gmail.com. Strength Palace – 2-3pm. No-pressure group exercise class for real people promoting positivity and strength for all. 4210 St Claude Ave, inside Shaolin-Do Kung Fu & Tai Chi, New Orleans. New Orleans. UnityNewOrleans.org. natural awakenings

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