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Health and Wellness Classes


Ignited Women: Opening the Eight Gates of Wisdom

woman

In the second half of life there are new frontiers that come with unique and complex challenges. From age fifty onward long held beliefs or ideas about identity, relationships, creativity and satisfaction, are often seen through a whole new lens. This course will help you expand your life skills and provide a framework to enact practice and rites of passage that help with these new chapters. They will prepare you to embody the wisdom of your life experience, and find meaning during the challenges you face.

Inspired by the book The Second Half of Life: Opening the Eight Gates of Wisdom by Angeles Arrien, you will be guided through eight metaphorical gates to deepen your wisdom and help shift your perspective about what is available as you move into the third phase of your life. You will develop a deeper knowledge and awareness of what challenges hold you back in each gate, and develop a plan of action to move forward. With tools to help you master your lessons and gifts, you will be more deeply aligned with your purpose, discover your untended creative talents, and feel more fulfilled in midlife and beyond.

Two metaphorical gates will be presented in each of the Saturday sessions, followed with discussion, written reflections, art work, or rituals that explore and reflect the meaning of each gate in our lives. Using the practices covered in this class, you will find the courage to enact your highest values as midlife women, and experience deeper freedom and fulfillment.

Your material fee covers the cost of the book, The Second Half of Life: Opening the Eight Gates of Wisdom by Angeles Arrien, your Ignited Women workbook journal, and all of your art supplies for projects we complete in class.

Wed., April 24 from 6:30 - 8:00 pm
AND
4 Sat., April 27 - May 18 from 9:00 - 1:00 pm
Room: 2100B
Register before Jan. 28: $148
Register after Jan. 28: $158
Register two or more: $145

Plus a$25 materials fee payable at registration

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Beth Nelson is a registered yoga instructor who is passionate about inspiring bold-souled midlife women to reclaim their own vitality in order to lead a deeply fulfilling life. She leads yoga classes, workshops and retreats throughout Santa Cruz County, and has worked at Cabrillo in the Academy for College Excellence.



Quiet Mind, Peaceful Heart: An Introduction to Meditation

people meditating

Modern life, with its frantic pace and ceaseless demands, leaves us stressed out and exhausted. It seems almost impossible to find time for oneself, to take a breath and turn off our busy minds. Thankfully, modern science has confirmed what ancient wisdom has known for centuries: meditation changes the brain. By combining the time-tested techniques of meditation with the latest scientific findings, one can reduce stress, improve mood, and quiet the mind.

This class introduces the practice of meditation, a proven technique for reducing stress, inducing positive mental states, and cultivating lasting peace of mind.

2 Sun., Feb. 3 & 10
9:00 am – 10:30 am
Room: Horticulture 5001

Register before Jan. 28: $45
Register after Jan. 28: $48
Register two or more: $40

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Jordan Leahy – see bio below



A Calm Mind in a Busy World: An Ongoing Meditation Training Community

people meditating

Creating lasting personal transformation requires the support of a community and a teacher. If we are seeking to reduce stress and anxiety while feeling more grounded and relaxed in our everyday lives, the best support for such a lifestyle of wellness is a group of likeminded people who gather to strengthen the best in us. Meditating in a group allows one to experience the calm that comes when people gather with a collective focus. This class is for committed meditators who have either completed Quiet Mind, Peaceful Heart: An Introduction to Meditation, or have some experience with meditation.

Each class will include a period of extended meditation, both silent and guided, and in-depth instruction on the practice and philosophy of meditation.


SESSION 1
6 Sun., Feb. 24 – March 31
9:00 am – 10:30 am
Room: 2100B

Register before Jan. 28: $130
Register after Jan. 28: $135
Register two or more: $120

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SESSION 2
4 Sun., April 14 – May 5
9:00 am – 10:30 am
Room: 2100B

Register before March 25: $88
Register after March 25: $92
Register two or more: $80

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Jordan Leahy holds an MA in Religious Studies, is an ordained spiritual teacher through Anam Thubten of Dharmata Foundation, has twenty years personal meditation practice experience,and twelve years experience as a translator and interpreter of Tibetan Buddhist lectures, trainings and educational programs.



Plant-Based Cooking For Busy People

no sweat

 

When life gets really busy, healthy eating seems to go by the wayside. The reason most health conscious people eat poorly is lack of planning. But planning doesn’t have to be difficult! Learn ways to not only simplify your meal planning but also to cook delicious plant-based meals more efficiently.
By the end of this class you’ll learn how to:

  • Better organize your kitchen to promote healthy eating
  • Create a tailored meal planning “map” to help you navigate your family’s lifestyle and tastes
  • Design an easy shopping list that reflects your meal patterns and preferences
  • Perform basic batch cooking to save you time, money, and worries about what’s for dinner
  • Prepare tasty plant-based meals everyone will enjoy (except the cat!)
  • Reduce waste by properly storing fresh produce and leftovers

This is a cooking class for your everyday life - we’ll be applying your real-life food preferences to help you develop effective planning tools and cooking practices. Although this is not a hands-on cooking class, we will be demonstrating many flavorful recipes that you’ll be able to sample and then replicate at home.

Note: This is not an “intro class” about plant-based (vegan) cooking. It’s designed for anyone interested in planning and cooking healthy plant-foods more efficiently so there is more time to attend to other aspects of your life.

2 Wed., February 13 & 20
6:00 - 8:00 pm
Room: HW1119, inside of the Stroke and Disabilities Center

Register before Jan. 28: $100
Register after Jan. 28: $120
Plus a $20 materials fee is payable at registration.

Map and parking information for classes held in room HW1119/Stroke and Learning Disabilities Center

register online

Susan Lavelle & Jan Shaw - see bios below



Kickstart Your Health: The Power of Plant-Based Nutrition

Have you ever considered a plant-based diet to lose weight, improve your health, or because you’ve wanted to be kinder to our planet and the animals? Have you hesitated because you don’t know where to start or you wonder how you would get enough protein? Whether for health or environmental concerns, or just because you’d like to incorporate more whole foods and vegetables into your diet, you’ll want to join us for this class series. You’ll learn the latest in plant-based nutrition science, as well as how to select, prepare and cook tasty vegan foods while you concurrently “test-drive” this way of eating in a supportive class environment.

Family nurse practitioner, Susan Lavelle, will offer practical tips for getting started, provide updated information and discuss key nutrients and their impact on your health and longevity, as well as demonstrate how to cook a variety of delicious plant-based recipes at every class. You’ll see - it’s not as hard as you think! And, as a bonus, by the end of the class you’ll likely shed some unwanted pounds, reduce your cholesterol and blood pressure, stabilize your blood sugar, and boost your energy and mood. So come test-drive a plant based diet and see how this approach can help you feel better and be more energetic than ever!

This Kickstart Your Health class is a PCRM Food for Life class. The Food for Life program is a community-based nutrition education program of the Physicians Committee for Responsible Medicine (PCRM).

A $40 materials fee includes the book by best selling author, Neal D. Barnard, MD, “21-Day Weight Loss Kickstart:  Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health”

Map and parking information for classes held in room HW1119/Stroke and Learning Disabilities Center

Click HERE for Kickstart Your Health student information

6 Tue., April 2 - May 7
6:00 - 8:00 pm
Room: HW1119, inside of the Stroke and Disabilities Center
Register before March 25: $180
Register after March 25: $195
Plus a material fees of $40 payable to instructor in class

register online

 

Susan Lavelle - see bio below

 


Eat More, Weigh Less: Principles of Calorie Density with Plant-based Foods

 

 

Many of us have tried “diets” that ask you to count calories or restrict portions. These approaches aren’t sustainable because they leave you feeling deprived, hungry, and wanting more. Calorie Density is simply a measurement of a food’s calorie content relative to its weight or volume. Most whole plant foods have a naturally low calorie density yet they’re also rich in nutrients, making these foods ideal for maintaining a healthy weight. Research shows that we all eat about the same total weight of food per day, so when we choose foods with a low calorie density, we can eat more and thus feel full and satisfied while simultaneously reducing overall caloric intake. For example, for the same amount of calories in a mere 1/4 cup of raisins you could eat 2 whole cups of scrumptious grapes - now which do you think would be more filling? Once we understand the principles of Calorie Density we can better grasp how some foods better nourish and satiate our bodies which then helps us make better food choices, plan healthier meals, and establish a lifelong habit of healthy eating.

Join us to find out more about this simple, common-sense approach to healthy weight loss. We’ll talk about common “triggers” that can knock you off track and look at strategies for curbing unhealthy food cravings. You’ll take home a number of recipes to help you get started, and even get to taste a few sample dishes in class. We’ll also recommend a variety of resources to provide ongoing support as you make these healthy lifestyle changes.

Wed., March 6
6:00 - 8:00 pm
Room: HW1119, inside of the Stroke and Disabilities Center

Register before Jan. 28: $45
Register after Jan. 28: $50
Plus a $15 materials fee is payable at registration.

Map and parking information for classes held in room HW1119/Stroke and Learning Disabilities Center

register onlineNew class icon

Susan Lavelle - see bio below

 


Let’s Cook Vegan Appetizers

 

 

There is nothing like a delicious appetizer to start off your festivities, whether it’s a family get-together, an elegant dinner party, or a casual game night with your friends. Join us as we explore a wide-range of creative vegan appetizers with fresh, savory, and seasonal flavors and nostalgic textures. From easy no-fuss starters like gazpacho shooters, dips, and pâtés to fresh spring rolls to more sophisticated fare like spinach ricotta puff pastry, ceviche, and caviar, we’ll show you how to wow even the most skeptical palate. We will discuss how to best complement and pair your starters with your setting and meal, as well as seasonality, ease of preparation, and planning for groups of all sizes.

In class we will demonstrate how to prepare 5 appetizers as well as present a variety of others for you to sample. You’ll leave class with scores of new ideas, recipes and the know-how to recreate these scrumptious appetizers at home.

Thu., April 18
6:00 - 8:00 pm
Room: HW1119, inside of the Stroke and Disabilities Center

Register before March 25: $40
Register after March 25: $45
Plus a $10 materials fee is payable at registration.

Map and parking information for classes held in room HW1119/Stroke and Learning Disabilities Center

register onlineNew class icon

Susan Lavelle & Jan Shaw - see bios below

 


Let’s Make Vegan Cheese

 

 

Want to learn how to make non-dairy cheeses that really scratch that cheesy itch? In this introductory vegan cheese-making class we’ll show you how to make your favorite cheese recipes that you thought were no longer possible with your healthy lifestyle. We’ll show you how to make a velvety cheese sauce to dribble over nachos, a creamy ricotta to stuff in your pasta shells, an addictive parmesan topping to go on everything, crowd-pleasing cheese appetizers and a rich gooey fondue, as well as a simple yet impressive cultured cheese. As we demonstrate these recipes, you’ll be introduced to some ingredients that may be new to you, such as aquafaba, miso, agar-agar, rejuvelac, and others we use to create the right texture and tang. Although we’ll be using a variety of nuts and seeds in our recipes, we’ll also explore vegan cheeses that use other ingredients.

Thu., May 9
6:00 - 8:00 pm
Room: HW1119, inside of the Stroke and Disabilities Center

Register before March 25: $50
Register after March 25: $55
Plus a $20 materials fee is payable at registration.

Map and parking information for classes held in room HW1119/Stroke and Learning Disabilities Center

register onlineNew class icon

Susan Lavelle is a Family Nurse Practitioner, a PCRM Food for Life Instructor and graduate from the Rouxbe Plant-based Culinary School.  She has been passionately promoting, cooking, and eating healthy plant-based meals for more than a decade because it’s good for health, the animals and the planet.

Jan Shaw has been a horticulturist for over 40 years and loves to cook. She was coaxed into plant-based nutrition for health reasons and along the way found the marriage of her two passions - plants and cooking - truly gratifying.



Holistic Nutrition and You – Balancing Your Macronutrients

food groups

Macronutrients (carbs, fats, and proteins) are the three basic components of every diet and they provide your body with energy. Building your meals to suit your body's needs can be easy once you know how to balance the macronutrients that you eat.

This one-day workshop will give you the tools you need to create an individualized diet that suits your specific goals for vibrant health.

Sat., Feb. 9
9:00 am –12:00 noon
Room: 608
Register before Jan. 28: $48
Register after Jan. 28: $55
Register 2 or more: $45 each
Plus a $5 materials fee paid at registration

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Ramona Richard - see bio below

 


Holistic Nutrition for Blood Sugar Control & a Healthy Brain

 

Whether you are trying to manage your weight or have Type II diabetes, it is important to understand how to control your blood sugar from your own kitchen, using foods and supplements. This one-day class also includes nutrition tips for ways you can keep your mental edge. We'll discuss supplements and lifestyle to help turn back the clock and maintain a healthy brain.

Sat., March 9
9:00 am –12:00 noon
Room: 608
Register before Jan. 28: $48
Register after Jan. 28: $55
Register 2 or more: $45 each
Plus a $5 materials fee paid at registration

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Ramona Richard, M.S., received her degree in Health & Nutrition Education, and has over 20 years of experience in wellness and health care. She is a consultant with the Way of Life, and a nutritional therapy practitioner with Radiance, a nutrition consulting company.




Fitness Nutrition – How to Increase Efficiency and Enhance Performance

healthy runner

With the new year upon us, are you thinking about taking better care of yourself, or how to make changes that will improve your fitness? This class will provide science you can understand, and strategies you can implement! Learn how exercise amplifies the complexity of your biological and physiological systems, and how fitness and nutrition affects your quality of life. We will address the processes that occur  during exercise, the chemical reactions within the body during physical exertion, and how to optimize performance and recovery through diet and food choices.

We will make medical terminology that seems complex understandable for anyone who is interested. We'll break down the physiology around energy expenditure and specific needs around performance, and how to optimize physiologic pathways like inflammation, oxygen utilization, and metabolism to increase performance. We will do simple activities and exercises to help you understand how to use the tools and techniques in your fitness regimen to meet your personal goals. If your goal is to increase fitness, get more exercise, or lose weight, this class will give you concrete tools and knowledge to increase efficiency and enhance performance.

Students walk away with dietary guidelines, customized daily calorie allowances and the use of an app to help track food intake and monitor dietary patterns.

2 Sat., March 16 & 23
10:00 am – 12:00 noon
Room: 1521
Register before Jan. 28: $68
Register after Jan. 28: $75 each
Register two or more:
$60 each

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Sean Woolery, D.C., C.S.C.S., was born and raised in Santa Cruz County, He is a self-described geek when it comes to physiology and human movement. He received his undergraduate degree from San Diego State University in Pre-Physical Therapy and went on to get his doctorate in chiropractic at Palmer College of Chiropractic.




Chi Aura Integration

chi aura

Chi-Aura Integration is an alternative healing method using the vital life force. Chi-Aura is a set of skills used to read the health of the body and facilitate healing and balance. This method can be used by individuals for self-healing or by practitioners in relationship with their patients. By learning how to relax into a state of mind that is able to "read" the energy field of the body and to work hands-on with the out-of-balance conditions which lead to illness, the nurse-to-patient relationship can be greatly enhanced by incorporating these skills.

This workshop teaches techniques to elicit the relaxation response and help develop the “Awakened Mind State”. Learn how to perform the specific Chi-Aura Integration hand positions identifying specific acupoints, energy centers and parts of the body to release muscle tension and induce the relaxation response to promote healing.

Chi-Aura Integration is relevant because it develops the nurse’s ability to improve their effectiveness in treating patients. This course is approved for 18 CEU’s for Nurses, 14 CEU’s for massage therapists, and 15 CEH’s for acupuncturists.

Please visit the Class Resources page for additional information and a free downloadable manual. It is recommended that you read this manual prior to the first class session.

Sat. & Sun., April 6 & 7
9:00 am - 5:30 pm
Room: 406

Register before March 25: $145
Register after March 25: $158
includes comprehensive manual

Click here for Chi Aura Intergration Student Information

register online

 

Timothy Dunphy has taught Chi-Aura Integration for over 22 years in the US and Europe, enhancing participant's personal growth and their therapeutic relationship to others.




Making Herbal Tinctures

herbalism

 

 

This class will teach you how to formulate both fresh and dried herbal tinctures with the correct alcohol percentages, creating a potent and long lasting remedy for a variety of common maladies. This hands-on class goes through the process step-by-step, and each person gets to make a unique tincture to take home! At the end of class students will have formulas, instructions, and the necessary knowledge to expand on their own.

This class is geared towards all skill levels, no prior experience is needed.

Wed., April 24
6:30 - 8:30 pm
Room: 1520 - Please click HERE for campus maps.
Register before March 25: $58
Register after March 25: $65
Reguster two or more: $50 each
plus $20 materials fee at registration

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Jackie Christensen, Ph.D., see bio below




Making Herbal Lotions

herbalism

 

 

Herbal lotions work wonders for delivering herbs directly to the skin. In this class participants will learn how to combine base oils, infusions, essential oils and natural preservatives to create amazing powerful lotions. This is a hands-on workshop where you will have the chance make lotions in class, and leave with the knowledge and skill to make more at home!

This class is geared towards all skill levels, no prior experience is needed.

Sun., April 28
1:00 - 3:00 pm
Room: 1520 - Please click HERE for campus maps.
Register before March 25: $58
Register after March 25: $65
Register two or more: $50 each
plus $20 materials fee at registration

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Jackie Christensen, Ph.D., see bio below




Flower Essence Remedies

Flower essence remedies are created from the vibrational energy of flowers and they can be used to help balance emotional, psychological and spiritual issues for adults, pets and children. This class explores the beauty of flower essences, as participants create a soul portrait to determine the remedy that is best suited for them.

This class is geared towards all skill levels, no prior experience is needed. Students will go home with one flower essence remedy they have made themselves, and the knowledge and skill to make more at home!

Wed., May 1
6:30 – 8:30 pm
Room: 1520
Register before March 25: $58
Register after March 25: $65
Register two or more: $50 each
Plus a $20 materials fee paid at registration

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Jackie Christensen, Ph.D., see bio below



Making Handmade Salves

Salves are a wonderful way to use the healing properties of herbs to address topical and internal conditions. Students will learn how to make herbal oils and then turn those oils into salves.

This class is geared towards all skill levels, no prior experience is needed. Students will go home with a salve they helped create, and leave feeling empowered with the knowledge to make salves at home.

Wed., May 8
6:30 – 8:30 pm
Room: 1520
Register before March 25: $58
Register after March 25: $65
Register two or more: $50 each
Plus a $20 materials fee paid at registration

register onlineNew class icon

 

Jackie Christensen, Ph.D., see bio below.



Ayurveda - What It Is and How It Can Help You

 

 

 

Do you ever wonder what is the best diet and lifestyle for your unique mind and body type? Ayurveda (Ayur = life, Veda = science or knowledge) is a personalized approach to health, and a functional life science that helps us discover how to improve digestion, eat the right foods, get better sleep, and feel more energetic throughout the day.

In this class students will learn the foundations of Ayurveda, discover their unique constitution, and how to remove root causes for imbalances.

This class is geared towards all skill levels, no prior experience is needed. Students will go home with the knowledge and skill to make dietary and lifestyle choices that will benefit their constitution and overall quality of life!

Mon., April 29
6:30 - 8:30 pm
Room: 1520 - Please click HERE for campus maps.
Register before March 25: $58
Register after March 25: $65
Register two or more: $50 each

register onlineNew class icon

 

Jackie Christensen, Ph.D., see bio below.




Ayurveda Cooking and Wellness Retreat Day

 

 

 

Learn the principles of Ayurvedic diet, lifestyle, daily routine, stress management techniques, and how to apply them in your life. In this one day retreat students will develop a diet and lifestyle plan that is conducive to their true nature. This class includes an ayurvedic cooking lesson where we will cook and enjoy a balanced, healthy meal together. We will explore daily and seasonal routines that can be used to help detoxify and balance our natural rhythms, and Ayurvedic mind body techniques for stress reduction, relaxation and sleep.

Sat., May 11
10:00 - 4:00 pm
Room: 1520 - Please click HERE for campus maps.
Register before March 25: $110
Register after March 25: $120
Register two or more: $90 each
Plus $35 materials fee payable at registration

register onlineNew class icon

 

Jackie Christensen, Ph.D., has a passion for herbology and education. She has served as a faculty member for many prestigious colleges where she trained students to become nutritional consultants, master herbalists, and holistic health practitioners. Jackie currently has a private practice in Santa Cruz and works as a master herbalist.



Introduction to Traditional Soap Making

 

 

 

This hands-on introduction to traditional cold-process soap making is a mixture of science and art! One of the main benefits of learning this particular process is that you can have complete control over your ingredients. You will learn how to create small batches of beautifully fragrant soap, using select oils and quality plant infusions.

Each student will leave class with several bars of soap from the day, as well as recipes and instructions for soap making at home.

Sat. & Sun., April 13 & 14
10:00 am - 4:00 pm: April 13
10:00 am - 1:00 pm: April 14
Room: 1520 - Please click HERE for an interactive campus map.
Register before March 25: $125
Register after March 25: $140
plus $30 materials fee at registration

register online


Melody Overstreet, BA - see bio below




Aromatherapy, Apothecary & Botanical Body Care

fragrant

 

Explore aromatherapy, essential oils and apothecary as you create fresh, pure scents that can induce restful sleep, boost energy, reduce anxiety, and help with healing. Whether you love peppermint, or are immediately calmed by the smell of lavender, this class lets you create something that fills your senses and soothes your body.  We will combine aromatherapy with apothecary as you hand-craft small batches of wellness products designed by you, for you. Learn about quality essential oils and botanical infusions, how to safely and effectively use them for therapeutic benefit, all while getting hands on experience with the mixing, making and creating of these products.

Students will take home two lip balms, 1 oz. of custom deodorant, 1 oz. of body butter, 1 oz. of sea salt body scrub, as well as the knowledge and information needed to make more at home, either for you or those you love!

Please wear comfy clothes that can get messy. This class is full of hands on making with oils, plants and other luscious ingredients.

Sat., May 4
10:00 am - 4:00 pm
Room: 1520
Register before March 25: $110
Register after March 25: $120
Plus a $35 materials fee paid at registration

register online

 

Melody Overstreet, BA, is a Master Gardener of California and certified California Naturalist through California Native Plant Society and UCSC's Arboretum. She developed a rooftop garden featuring edible, medicinal, and dye plants. Her work has been featured in publications such as Seed Broadcast, Inverness Almanac, and Chinquapin Quarterly. She was instrumental in initiating Santa Monica College’s Organic Learning Garden. To learn more about Melody go to www.melodyoverstreet.com.


 

 

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