The Benefits of Tai Chi

by Justin Short, licensed acupuncturist and tai chi instructor

In preparation for writing this, I did an internet search for ‘benefits of tai chi’.  What I found was a lot of good information and scientific studies about how Tai Chi can help with a myriad of problems associated with aging, from balance, bone density and other musculoskeletal issues, to Alzheimer’s and other mental acuity issues.   There was also information about how Tai Chi could help with issues not specifically related to aging, such as stress and anxiety.  All this is true; Tai Chi can help with all those things and more.  In fact, it is so effective that it is often called “the healing art.”  However, by focusing primarily on what Tai Chi can fix, we are only getting half the picture.  Tai Chi can also help prevent many of these same issues, and much more, from ever occurring.  

One of the big topics in medicine today is prevention, or the idea of stopping illness before it even starts.  Despite the prevalence of this topic, there are very few medical treatments that can do this.  This is because most healing modalities need something to be wrong in order to fix it.  There has to be a diagnosis or there can be no treatment.  It should be no surprise then that with this model, we have such a hard time finding preventative treatments.  This is where Tai Chi comes in.  It is truly preventative medicine.    

Regular practice of Tai Chi can do all the things that studies say it can.  It strengthens muscles while increasing range of motion and flexibility.  It focuses and calms the mind while increasing energy and endurance.  It helps with brain health and organ function, and it can do all this in a relatively short period of time (most studies had participants training 1-3 times per week for 6 months to a year; however, the longer you train the better the results).  

True preventative medicine is a healthy lifestyle.  Every physician, no matter the modality or background, will tell you that proper diet and regular exercise are the keys to a happy and healthy life.  Of all the different possible exercises available, there are very few with a history as long, and a theory as deep and comprehensive while at the same time having so much positive and convincing modern research, as Tai Chi. 

Development of Identity in Women

by Sarah Haug, Psy.D

The subject of ‘identity’ was brought to my attention as a topic of interest for the Women’s Group I am facilitating at the Wellness Connection. As I as searched through articles and information about women’s identity development it became apparent that the search for identity and personal development is an ongoing theme in women’s lives. In fact, data from one literature review on the psychosocial development of women concludes that “..diverse and non-linear patterns of stability and transition are the norm for women; intimacy and identity are key issues throughout women’s lives.” (Caffarella & Olson, 1993).  So if you are a woman hoping to rest in peace once you have ‘found your identity,’ think again. Perhaps it is in our nature to be constantly in quest of ourselves and maybe, just maybe, this is a good thing.

Think about it: as women we are required, wired and certainly socialized to be attentive to the needs of others—particularly our family and children. To do this we must be flexible, good at multi-tasking, ever on the alert for changes in our environment and ready to respond. So, it seems logical that our searching nature is also turned inwards towards our Self as part of our journey through life.

Looking at ourselves is also a critical part of forming and maintaining relationships, and vice versa; i.e., we women derive a lot of information about ourselves through our relationships, thus our relationships are critical to our development.  Of course relationships are important to the development of all humans, but our biological ‘destiny’ as women seems to require emphasis on intimacy skills since close relationships strengthen our network of support key to our success and survival.

Now that I have made the rather unsettling point that it is our nature as women to always be searching for identity, we can exhale into this fact and just ride the wave, right?  Well, maybe, but if you need more concrete data about our development as women, I also offer some other interesting factoids gleaned from my exploration of women’s identity and development below:

Empirical accounts of middle age converge on four important features of midlife for women (Clausen, 1986; Erickson, 1980; Neugarten, 1968) that affect well being:

• Identity 
• Generativity
• Confident power
• Concern about aging

Women generally feel more identity certainty (security about ‘who we are’), generativity (getting important things done), and confident power (feeling competent) in their 40’s than they did in their 30’s, and these positive features of development appear to increase with age.  (Stewart, Ostrove & Helson, 2001; Zucker, Stewart & Ostrove, 2002).

Women in their 20’s feel less concern about aging, (Well, “duh” as is often said after reading psychology research literature.) but also report less identity certainty, generativity and confident power compared with women in their 40’s, 50’s and 60’s.

Generativity tends to level out after the 50’s but confident power tends to increase through the 60’s.
Concern about aging is more prominent in women aged 40+ than women in their 20’s and 30’s (another “duh”), and this factor is negatively related to well-being.  On the other hand, women in their 20’s and 30s’ report higher levels of personal distress than do women in their 40’s-60’s.

So, the good news is that as we age, we women can expect more security in our identity (or maybe just more comfort riding the wave of our never-ending search for self!), greater generativity and more confidence.  The bad news is that as we get into our 40’s and upward we become aware of aging and suffer more anxiety about aging and health, leading to decreased well being.  What is the saying that comes to mind here? Oh yes,  “Youth is wasted on the young.”  But to find the silver lining: Could it be that we learn more about ourselves through experiencing loss and frailty?  A question to be explored in another blog...

Weight Loss Success Story: Meet John from Stone Ridge

written by Koren Barwis, HHC, CPT

One of John's Weight Loss Tools

Meet John* from Stone Ridge.

John is a husband and father who in March of this year weighed 288 pounds. At 6’-0”, he was roughly 75- 100 pounds overweight and he felt it. John had always been overweight and was never very athletic. He had poor eating habits and snacked constantly, especially in times of stress. “I’d easily eat an entire bag of chips or cookies. I’d get home from work, eat a huge dinner and then sit on the couch and snack more.” 

Everything changed when at his annual physical, John’s doctor said if his blood pressure were any higher, she would have to send him to the emergency room. She recommended prescription drugs to reduce his blood pressure. The experience scared him so much that the next day, John started walking outside and eating healthier food.

“It was important to me to be a role model for my boys. I want them to be healthy and I knew I couldn’t do that without setting an example.” 

 John started eating clean – lots of fruit, vegetables, lean protein, and some complex carbohydrates. “I think I lost probably 75% of my weight simply from eating healthy. If it comes in a package, doesn’t expire within a week or two, is high in fat or 'bad' carbs, I probably won’t eat it. I don’t cheat, I don’t snack, and I won’t eat after 6:30 PM. I drink a lot of water.”

John also went from being sedentary to exercising daily, adding in biking to his repertoire. “I love (actually, crave) exercise now. 7 months ago, I did none of those things and hated working out.”

For the first several months, John’s weight came off very quickly. His clothes fit better and he slept better at night. Then the weight loss slowed and John learned that in order to keep his momentum, he had to push his body harder. He’d bike longer, and tried running, something he never thought he’d enjoy. He has started strength training and even did his first pull-up EVER last week. There is even talk about running a half marathon next year. As of December 1, John weighs 178 pounds — 110 pounds lost in eight months!

John has had to buy all new clothes and does have some extra loose skin, but he believes “these things are a small price to pay for the health benefits of losing the weight.” Throughout his weight loss journey, John has learned a lot and has some bits of advice for those just starting out:

• Figure out what works for you, and make it a passion. If you can seriously commit to 3 months, it just becomes part of your routine and after you see the results, you will probably care more about keeping it up rather than undoing the effort you put into your self-improvement.
• Set a reasonable goal for yourself, hit your goal, and then create a new goal.
• Surround yourself with people who’ll support you and encourage you. Ignore the haters - some people ask “what’s your secret” and get turned off in disgust when you tell them that it’s simply eating right and exercise because they are still looking for some miracle, easy solution.
• Get advice from other healthy people. Everyone has an opinion and the best people to listen to are those who are walking the walk.
• Lastly, don’t view healthy eating as a diet, because that implies that it is temporary. Clean eating is just how you eat - regularly, permanently. It is truly a lifestyle.

I wish I could take credit for John’s success, but he was already well on his way when he came to see me at The Wellness Connection. I simply helped him gain a deeper understanding of nutrition and fitness and encouraged some adjustments and tweaks to his routine and diet. John is one of the most dedicated and disciplined people I’ve worked with. I’ll suggest a change and he implements it. I don’t know his secret, but his story does confirm one of my core beliefs - when you are ready to change, change happens.  

  *John’s name has been changed.
  (Photo credit: Flickr, gingerchrismc)

Refreshing Cranberry Infused Water

by Peter Baverso, Fitness Director 

Fall has arrived and that means cranberries are back on the market shelves. Don’t just wait for Thanksgiving to enjoy this seasonal favorite - you can enjoy the refreshing flavor every day - in your water bottle. Don’t bother with commercial flavored waters that don’t provide the freshness your body craves. In just a few minutes, you can make your own infusion packed with cranberries which are full of antioxidants and vitamin C.


Here is a simple and easy way to perk up your hydration habit with cranberry infused water you can make at home.

Simply wash a handful of cranberries and place them in a heat-proof container. Add a few
slices of lemon, a few sprigs of mint (I like orange mint for this water) and some fresh ginger. Add some hot water to infuse the flavors and allow the infused water to cool before drinking. If you prefer cold water, you can fill your container half full with hot water and then add some ice. Since you are using fresh ingredients the flavors last so you can refill your bottle throughout the day.

What Can Acupuncture Do for You?

by Justin Short, licensed acupuncturist

“What can you do for my issue?” I get asked this by almost every prospective patient. Whenever I hear this, I think to myself “I can stick needles in you, I’m an acupuncturist.”  I don’t say this though, because what they patient really wants to know is how does acupuncture work?  What is acupuncture going to change to make them feel better?

This is where you might hear about Qi, and how acupuncture is the manipulation of a body’s Qi.  This answer is not wrong, but it does not tell you much if you don’t know a lot about Chinese medicine. To answer this question in terms that most people can understand can be difficult.  The short answer is that western science does not know exactly how acupuncture works, but that does not mean it cannot tell us anything.

Many people think of acupuncture for pain relief or for injuries (either acute or chronic).  The mechanisms or how acupuncture can work for this are many.  Firstly, acupuncture can help increase blood flow locally.  Often times with an injury, blood flow in the local area is congested which slows down or prevents healing altogether.  In Chinese medical terms we often refer to pain as “Qi stagnation”, meaning the Qi is not flowing.  Pain from reduced blood flow is one symptom of this.

Secondly, acupuncture can help to reduce swelling.  This ties directly in to blood flow and Qi stagnation.  Inflammation impedes the flow of blood, lymph and nerve impulses through an injured area and will also negatively affect the healing process.  By reducing inflammation and swelling, we are able to let the body do its job better and quicker. There are lots of other ways to reduce swelling, though.  You can use ice or you can take ibuprofen, both can be used for pain.  There are problems with each of these though, that can impede long term healing and can turn an acute injury into a chronic one.  Ice, for example, does reduce inflammation and bring down swelling, but it also congeals the blood and slows down its flow.  So while you might not have as much pain, you are actually making the healing process much harder on your body.  Chinese medicine does not have this problem; we can bring down swelling while at the same time promoting blood flow.  This allows the body to heal quicker and better.  Then you have ibuprofen. This stuff is great for pain relief, as a NSAID it will definitely bring down swelling and it isn’t so cold as ice to impede blood flow.  It is not without its issues though.  NSAIDs such as ibuprofen shut down the body’s natural healing response.  When there is no inflammation, the body does not realize that there is an injury to fix; it thinks its job is done.  This is not the case.  NSAIDs cover up the pain, but don’t fix it, and can even cause an acute injury to become chronic.

Chinese medicine can also help to strengthen muscles and tendons in the body.  This is a side effect bringing more blood to an effected area.  Many chronic injuries can be due to a muscle weakness.  With acupuncture we can help strengthen muscles and help them do their job better by bringing the body’s attention to the weakened area.

So far we have just been talking about pain relief; Chinese medicine treats a whole lot more than just pain.  Firstly, it is important to note that inflammation and reduced blood flow are not issues specific to pain, but can also be the cause of a lot of other health concerns.  Many chronic issues that seem to have no cause can often be from chronic inflammation throughout the body.  Chinese medicine not only helps increase blood flow and reduce inflammation locally (at the site of the injury), but can also do so globally (throughout the whole body).

One way it does this is by speaking directly to the brain to regulate our body’s chemistry (hormones, enzymes, etc.).  Whether it is an emotional issue such as depression or anxiety, or something more physical, such as menstrual issues or digestive upset, Chinese medicine helps to direct the body’s response to these or many other issues.  Each acupoint has unique and disease specific reaction in the body.  This does not mean there is a specific acupoint for every specific symptom.  What this means is that each acupoint used will affect the body differently, but in the way the body needs.

Acupuncture does not treat or fix symptoms; rather it brings your body’s attention to a problem and helps to give it the tools necessary to make things better at a deeper level.

These are just a few of the ways acupuncture works to make you feel better.  It is important to note that all of these mechanisms (increasing blood flow, reducing inflammation, and hormone regulation) can help with a variety of issues.  They are not specific to pain or to digestive issues or any set of symptoms.  Acupuncture works with your body, no matter the problem, to help you feel better.

If you want to see how acupuncture can work for you, setup an appointment with Justin by calling our office at (703) 327-0335.

Handwriting Tips for Your Kids

by Sally London, Pediatric Occupational Therapist

Despite the increased use of technology, handwriting remains very important for the success of each student. Some children have difficulty with transferring their thoughts to paper and exhibit problems with letter/number formation as well. This is usually referred to as Dygraphia. Most children with writing difficulties demonstrate problems with letter/numbers formation and sometimes with reversals. Reversals most often are found with letters/numbers “b,” “d,” “p,” “q,” “3,” and “9.”  Formation of letters from bottom to top instead of top to bottom is often noted. This has to do more with how the student is taught to write his/her letter/numbers. Segmentation of letters and starting letters from right to left are sometimes observed. Children who have problems with handwriting are shown to produce less written work and dislike the task of handwriting due to frustration. 

The way that a child holds his/her writing tools is vital to success with letter/number formation. In the past the use of a dynamic or mature tripod was considered to be the standard. This is no longer true as it is recognized that children often hold their writing utensils with other functional grasps. Obviously some grasps are more functional than others such as a thumb wrap.
There are various options to making handwriting less of a chore and provide success for children. The use of different pencil grips for assistance with correctly holding writing tools, spacers for placing appropriate space between words, and highlighted paper to assist with the placement of letter/numbers have proven helpful for the production of written work.  However, an Occupational Therapist can be instrumental in the instruction of letter/number formation as well as with determining what adaptive options will provide the child with the ways to be more successful with written work and volume. 

Some sources for pencil grips, adaptive paper, and spacers are listed below.
www.Achievement-Products.com
www.Abilitations.com
www.TherapyShoppe.com
www.ReallyGoodStuff.com

If you are concerned about your child's handwriting or learning, contact us at (703) 327-0335 to setup an appointment with our pediatric occupational therapists. 

"Check Out" Susan This Saturday

Wellness Connection founder Susan McCormick was chosen to be part of The Human Library, an  innovative program at The Gum Spring Library this Saturday.

The Human Library is a living, breathing library where humans are the books and visitors can check them out. Spend up to twenty minutes with the human books, asking questions and hearing their stories.

Susan will be one of twenty participants including a trapeze artist, wounded warrior, and a ghost hunter.

Learn more about The Human Library.

The Power of the Group

by Susan McCormick, The Wellness Connection, LLC Founder

I lost my first husband in a car accident in 2002. Broken, I immediately went to therapy searching for help. My therapist recommended a grief support group for me to attend. My initial reaction was "why would I want to go to a place where everyone is as sad as I am?" It wasn't my nature to share my inner most fears with family and friends – let alone with absolute strangers. I could not have been more wrong…group was the most important aspect of my healing process and facilitating support groups is now one of my favorite things to do as a mental health therapist. 

In groups, we shed our "masks" and reveal all parts of ourselves – the good, the bad, and the really ugly. What is most amazing is that in spite of our differences as people, there are many more ways in which we are alike. Getting validation from others and learning that we all have similar struggles helps reduce our sense of isolation and intense feelings of being alone. I felt such relief and comfort to be around other people who really just "got it" and that made all the difference in my recovery. 

Groups can often feel like an extended family (hopefully without the drama). They offer support, establish trust, and provide a safe place where all emotions are accepted. Through this experience, participants often develop new skills to relate better to others, which extends far beyond the group. Even those that just show up and say nothing, still walk away having learned something or identifying a new way to handle a situation.

For many, joining a group can be uncomfortable because they may not know anyone – therein lies the magic. Everything that takes place in group is confidential. The fact that others to whom you have no original connection are facing the same situation may help you open up and truly explore a path to feeling well again. In group, hope is often restored.  

Support groups can help with most of life's challenges: grief, parenting, weight loss, addiction, and more. If you are struggling, take a chance and join a support group...I did and I will be forever grateful.

Check out The Wellness Connection's Support Groups page for our latest support group offering. 

Now Offering AromaTouch Therapy

The Wellness Connection is pleased to announce that we are now offering AromaTouch Therapy, either as a stand alone service or addition to our massage packages.

AromaTouch Technique is a clinical approach to applying essential oils along energy meridians and visceral contact points of the back and feet to help balance sympathetic and parasympathetic nervous systems of the body. Developed by Dr. David Hill, a leading expert in integrative medicine and therapeutic applications of essential oils, the AromaTouch Technique improves wellbeing by reducing physical and emotional stressors and by supporting healthy autonomic function. The technique is simple and intuitive and uses dōTERRA’s CPTG Certified Pure Therapeutic GradeTM essential oils for an unparalleled grounding experience for recipients.

Ralph Miller, CMT, our resident Massage Therapist, is certified for the application of essential oils for stress management, immune system enhancement, inflammatory response, and homeostasis. Essential oils can also be incorporated into any massage experience for relaxation or to address muscular tension. 

Call (703) 327-0335 to schedule an appointment today and experience the benefits of AromaTouch. 

Back-to-School Backpack Tips

by Sally London, M.S., OTR/L

Every August parents are preparing for the start of the school year with the purchase of school supplies and clothing.  Much thought is given to the right outfits to wear and the best notebooks, pencils, pens and other items for success in school.  Less careful thought is often given to the selection of a backpack.  This is surprising since a backpack is often used for several years.

National School Backpack Awareness Day is an annual event that is held the 3rd week of September to educate parents, students, educators, administrators, and communities about the serious health effects from backpacks that are too heavy or worn improperly have on children.  Backpack Day is also a time to promote the full range of Occupational Therapy benefits and services.  These services are readily available at the Wellness Connection.

Facts available from The American Occupational Therapy Association, Inc.

1. Over 79 million students in the US carry a backpack.
2. More than 2,000 backpack-related injuries that required treatment at hospital emergency rooms, doctor's offices, and clinics were reported in 2009.
3. One study with children ages 11-15 years of age indicated back pain related to the use of heavy backpacks.  21% reported pain that lasted more than 6 months.
4. Another study indicated that 8 out of every 10 middle school aged children reported less pain and strain on their necks, backs, and shoulders after changing the amount and way they loaded their backpacks as well as the way they wore their back packs.  
5. In a third study approximately 85% of university students reported pain and strain in their backs with backpack usage.

Backpack Strategies for Students and Parents

Selection 

• Select a smaller backpack for your younger child. The backpack itself should be lightweight. 
• Consider a pack with a waist belt to help distribute the weight of the pack evenly. 
• Pick a backpack with well-padded shoulder straps to help protect the shoulders and neck. These   straps should be adjusted so the pack fits snugly against your child’s back.  A pack hanging loosely from the back can pull a child backward and strain muscles.   
• Consider buying a pack on wheels.  However, this type of backpack is not for everyone, as they are difficult to maneuver up and down curbs and stairs.  Check with your school to see if they are permissible.

Loading

• The backpack should not exceed 10% of a child's weight.  
• Load the heaviest items closest to the body (the back of the pack).
• Arrange books and materials so that they don't slide around in the backpack.
• Check what your child  carries to school and brings home.  Remove extra materials and items that aren't necessary for the day's activities.
• Have your child hand carry a book or other item if the backpack is too heavy or too tightly packed.

Wearing

• Distribute the weight evenly by using both straps.  Avoid slinging a pack over one shoulder as it can cause a child to lean to one side, curving the spine and resulting in pain or discomfort.
• Adjust the shoulder straps so the back fits snugly on the child's back.  A loose fitting pack can pull the child backwards and strain muscles.
• Wear the waist belt so that it helps to distribute the weight more evenly.

The Wellness Connection Wins 3 'I am Modern' Best In Suburbs Awards

by Susan McCormick

Opening The Wellness Connection has been such an incredible experience. Sharing knowledge about wellness with our community makes going to work feel more like spending my day with friends. I love going to work everyday, and feel such gratitude for all that I learn from working directly with families in Loudoun County.  

When I discovered that we were nominated in three categories for the Best In Suburbs edition of I am Modern Magazine, I was a little surprised after being open just 4 short months. Never did I imagine that our clients would show such support by voting for us...in all three categories! The Wellness Connection is now recognized as Best Nutrition/Wellness Provider, Best Yoga Studio, and Best Pilates Studio. Saying thank you doesn't feel like enough.

Your support means everything. All the clinicians at the Wellness Connection truly feel privileged to be doing what we do. We really do care about the people who put their trust in us. We promise to continue to bring programs and insights that will allow you to be the best you can be. We also promise to listen to your input and offers services that matter to you. This is your community gathering place, and at the end of the day, if you are happy, we have accomplished our goals.

Enjoy your summer and I want to personally invite you to join me for "Tea with Susan," held every Thursday at 11 a.m. We will discuss topics that matter to you...free of charge. I sincerely hope to see you there. Thank you again for nominating us, and voting for us – we pledge to live up to this huge honor.

See all the winners here. 

Are You Chronically Dehydrated?

by Ralph Miller, Certified Massage Therapist

Photo courtesy of Lee Brimelow via Flickr

During summer, the risk of dehydration skyrockets along with the temperatures. Our bodies try to keep us cool by sweating. If these fluids are not replaced, dehydration ensues, or even worse, heat exhaustion, or heat stroke. If dehydration persists, it can become chronic and lead to a wide range of health concerns, such as:

• Fatigue and Energy Loss: enzymatic activity in the tissues to slow down.
• Constipation: the colon overcompensates and takes too much water out of digested food, causing hard stool

• Digestive Disorders: the secretion of digestive juices are reduced.

• High and Low Blood Pressure: With less fluid, the body's blood volume is not enough to completely fill the entire set of arteries, veins, and capillaries.

• Gastritis and Stomach Ulcers: To protect its mucous membranes from being destroyed by the acidic digestive fluid it produces, the stomach secretes a layer of mucus.

• Respiratory Troubles: Mucous membranes of the respiratory region are slightly moist to protect the respiratory tract from substances that might be present in inhaled air.

• Acid-Alkaline Imbalance: Enzymatic slowdown producing acidification.
• 
Excess Weight and Obesity: Thirst is often confused with hunger, so you may overeat
Eczema: Toxins that are not diluted enough by fluid irritate the skin.

• Cholesterol: The body produces more cholesterol to stop loss of liquid in cells
• Cystitis and Urinary Infections: toxins in urine won’t be sufficiently diluted, they attack the urinary mucous membranes.
Rheumatism: increases the concentration of toxins in the blood and cellular fluids, and the pains increase in proportion to the concentration of the toxins.

• Premature Aging: The body of a newborn child is composed of 80 percent liquid, but this percentage declines to no more than 70 percent in an adult and continues to decline with age.

(adapted from "The Water Prescription" by Christopher Vasey, N.D., Inner Traditions 2006) 


In addition to being out in the heat, caffeine and alcohol can contribute to dehydration. Be sure to drink enough fluids -- roughly 100 ounces for men and 72 ounces for women. If you experience excessive sweating, thirst, or dizziness, seek medical attention.                                                              

Summer Tips to Sneak In Learning Without Your Kids Knowing

by Neil McNerney, M.Ed., LPC

With the kids at home all summer, how do you keep them from losing what they've learned and get them ready for the upcoming school year? Sure, there are lots of materials at teacher stores, but it’s pretty likely that you will get eye rolls and groans from your kids. How do you keep their skills up without it feeling like they are doing work? Here are some summer tips to increase summer learning:

Jenga with Words – The blocks on the game Jenga can have specific questions or requests. Each time a player moves a Jenga block, she reads the block and do what it says. Examples could be as simple as “What is your favorite president” or more complex such as “If you could talk to one president, who would it be and what would you ask him.”

• Do – Make the questions age appropriate and make them fun. Your goal is to foster curiosity. 
• Don’t – Don’t make the questions similar to a quiz. Kids will see right through it. 
• School Skills – History, Critical Thinking, Taking Turns 

Don’t Break The Chain! – One person begins a story by writing down the first paragraph, and hands it to the next family member. He then reads it and adds another paragraph that relates to the first paragraph, and then hands it to the next person, and so on. It can go around and around a number of times. For example:

First Person: Once upon a time there was a small village named Messyville. It was a nice village, and it had lots of nice people in it, but it had one major problem.

Second Person: The big problem was that everyone was very messy. They never cleaned up after themselves and there was trash everywhere. But since everybody was messy, it didn’t really matter. Nobody really had a problem with it, until…

Third Person: …a new family moved in. The parent’s names were Patty and Peter Particular. Their kids were named Paul and Penny. If you haven’t figured it out yet, they were very neat and particular. During their first walk around their new neighborhood…

• Do – Talk with your kids about story structure. Start by setting the scene, then add characters, then add the villain, etc. 
• Don’t – Don’t let family members take the story way off track. Once a certain story line has been started, don’t start a new one. Add to the story, don’t change it. Don’t – Don’t correct for grammar and spelling. This is supposed to be fun! 
• School Skill – Story Writing, Imagination, Taking Turns

Mad Libs – This is a great, fun way to increase grammar skills of kids from about 3rd grade to adult. Mad Libs is a series of fill-in-the blank stories. One person asks the group for the required type of word (noun, pronoun, verb, adjective, etc.) and fills in the word for the story. After all the blanks are filled, she then reads the whole story. This is lots of fun, always hilarious, and really helps with grammar skills.

• Do – Keep a few Mad Libs in the car. They are great for trips. 
• Don’t – don’t allow it to get inappropriate. Remind your kids to keep it clean! 
• School Skills – Grammar, Taking Turns 

Travel Related Ideas 

Family Trip Accountant – Have one child keep a running tab of all the expenses during the trip, adding the expenses up each day. The ‘accountant’ can also separate the expenses into different categories.

• School Skills – Math, Categorization, Budgeting 

Spy Family – On your next vacation, make believe that you are a spy family and have to develop a new identity and history for everyone. Spend some time answering these questions about your new spy family: Where do you live? What are your names? What skill does each person have? What is your mission? What languages do you speak?

• School Skills – Geography, Imagination, Story Telling 

Alphabet Games – These are the simple games families can play in the car. Try to find the letters of the alphabet on road signs or on license plates. These games are best played as a team since the younger kids will feel left out.

• School Skill – Letter Identification, Observation 

License Plate States – Have one child make a list of all fifty states and see how many state plates you can find during your trip. This increase geography and awareness. After each state is found, ask if the kids remember the capital of that state and add it to the list.

• School Skill – Geography, Observation, Data Collection 

Keep these ideas in mind as a way to increase school skills without it looking like school. Have other ideas? Post them in the comments below. 

Why Owning a Dog Is Good For Your Health

by Koren Barwis, Nutritionist & Wellness Coach

My jeans were a tad looser this morning. At first, I had no idea why since I haven't been trying to lose weight or to eat less. But then, I remembered that one significant thing had changed in my home recently - we got a puppy. Meet Penny:

Since Penny joined our family, I’ve walked more, A LOT more. My adage is a tired puppy is a happy puppy, so I do my best to keep her adequately exercised and pooped, which also ups my own activity level.

Research has consistently shown that pet owners are healthier. There are several key areas where dog ownership improves human health:

Stress Reduction and Lower Blood Pressure
Just being around a dog has a calming affect. Studies have shown that dogs lower blood pressure and also that playing with a dog can elevate levels of serotonin and dopamine -- nerve transmitters known to increase pleasure and calm.

Increased Activity Levels 
Fido needs to be walked and dog owners oblige, making their activity level go up as well. Plus, people with pets are 55-75% more likely to get the recommended amounts of exercise.

May Decrease the Likelihood of Obesity in Children 
An Australian study found that kids with dogs were less likely to be obese.

Increased Social Interaction
Walking a dog increases interaction with other humans. I've talked to more neighbors over the past month as they gush over Penny. 

Decreased Allergies 
Kids growing up in a home with dogs and cats have a decreased risk of allergies and asthma.

Increased Joy
When people see Penny, they light up. No one can walk by her without smiling. Therapy dogs are routinely used to help those grieving, children with brain injuries, and the elderly to improve mood. Dogs just bring out the best in people.

My experience with Penny supports many of points above. And while my motivation for getting Penny was mostly for companionship, the health benefits (including the looser jeans) are a nice perk.

Tips for Battling Burnout and Finding Balance

Written by Executive Coach Judy Brannock

Today’s economic environment has triggered stress for everyone, not just those who have lost their jobs. Downsizing has resulted in workers inheriting tasks of those who were laid off while still maintaining responsibility for their current position. It’s a challenge to find time to take care of health, while managing an already overloaded schedule. The result is burnout.

Burnout is common and is expensive, not only in terms of income lost, but also in terms of health, personal life, and many other parts of life. Plus, the organization loses a valued employee.

Having “burned out” from a worldwide professional services firm in the late 90's, I struggled with what I could have done differently to avoid what happened. I’ve made it my personal mission to share what I know to be true. You can take control of your life, set new boundaries, and put more fulfillment in your life. Here are three steps to get started:

1. Assess Where You Are

How is your life balance? This first step allows you to see what is working, missing, and causing you to feel less fulfilled.

Start by drawing a circle that represents your life. Divide the circle into eight sections: Career, Money, Health, Friends and Family, Significant Other/Romance, Personal Growth, Fun and Recreation, and Physical Environment.

Rate your satisfaction with each section on a scale of 1-10, with one being the center and lowest satisfaction and ten being the outer edge of the circle and complete satisfaction.

2. Make Decisions

Look at your life circle and decide which areas you can improve. For example, if you want to focus on health, what are some of the things you could do that would also be fun and recreational? Could you involve friends or family? Take place in a great physical environment? Contribute to your personal growth?

Then, decide on three to five specific actions you can take to bring more satisfaction in areas that are lacking. State changes you will make in measurable terms. Don’t forget to include a date by which you will have taken the action.

For example, one of my clients wanted to simplify her life and improve her physical environment by getting rid of clutter. We discussed how too much “stuff” actually drains your energy and makes it hard to concentrate on what’s important. Clutter will actually keep you from accomplishing tasks. She decided she would spend two hours a week sorting things into boxes she would donate to charity and throwing the rest away until she had only the things she actually uses in her house. She would hire a professional organizer to help. She would complete the project within 60 days.

Another client who directs a multi billion dollar division for a hi-tech company in the Dulles corridor decided to stop staying at work until 9 or 10 at night. She recorded the time she left work every day with a goal of leaving by 6:30 p.m. She would limit phone calls to five minutes, say “no” to any extra meetings both inside and outside work and delegate work she could “do better” than anyone else. (Many of us rationalize that the reason we don’t delegate is that we can “do it better and faster” than we could tell someone how to do the task.) She would keep her boss informed of her accomplishments in writing so he would have it come performance review time and “let go of it”! She would do this within 30 days.

3. Ask For Help 

This step is often overlooked. It is okay if you can’t figure it all out alone. Give yourself permission to ask for help and there is one person who is expertly prepared for the job...a coach.

How can a coach help?

Every day while you’re at work, your organization’s goals are your priority. When you work with a coach, YOUR goals are the priority—both for you and the coach.

A coach will help you mesh your personal life with your work life so that you can gain more fulfillment in both areas. A coach can help people with issues that range from making a career move, to getting a promotion, becoming a stronger leader, working through conflict with a co-worker, gaining more visibility and respect from bosses and colleagues, and more. They focus entirely on your agenda and will help you move past your blocks, fears, and concerns into action.

Work wants to take you over, and it will if you let it. A coach helps people tame their work. You may need to reinforce boundaries, improve some relationships, and delegate more effectively. Yes, that even goes for those of you that think no one else can do it as well as you can.

Balance means that you prioritize, make your choice, and fully stand in that place. As a coach, I support people in doing just that.

Wellness Connection Welcomes Four New Practitioners

We are thrilled to introduce four new practitioners who recently joined the team at the Wellness Connection: 

Justin Short - Acupuncture and Chinese Herbs

Justin is a licensed acupuncturist and nationally certified Chinese herbalist. Justin believes in a holistic approach to health and in helping people to help themselves. Through Chinese medicine, Justin is able to work with the body's natural healing ability to put his patients in the best possible position to keep themselves and those around them healthy and happy.  Justin is also a certified instructor and black belt of Tai Chi, Hsing-I, and Bagua martial arts. Read Justin's full bio.

Ken Harman, DC, FIAMA -- Chiropractic

A graduate of the Palmer College of Chiropractic, Ken helps patients lead active, pain-free lives. He is especially attuned to how posture can affect wellness. Ken’s chiropractic treatment is beneficial for professionals working long hours at their desks, for musicians and athletes performing in back-straining conditions, or for anyone undergoing the general stress of life. Ken lives in Reston with his wife and two young sons. He has a deep appreciation for music, especially singing and playing the French Horn. Read Ken's full bio.

Koren Barwis, HHC, CPT -- Nutrition & Wellness Coaching
Koren is an IIN-certified Holistic Health Counselor and ACE-certified Personal Trainer. Her wellness journey has been rich and diverse, including battling her own weight issues as a teen, joining the Army 20 years ago, entering  fitness competitions, and finally embracing her softer, happier side. Koren is an authority on health and wellness with an extensive knowledge of weight management techniques, dietary theories, fitness approaches, supplements, and stress management strategies. Her life’s mission is to share what she has learned with clarity, empathy, and realism. Koren stays on top of the latest health trends, but strongly believes that wellness is about adopting long-term healthy habits, while striving for balance and consistency. Koren loves to read wellness books (truly!) and experiment with new recipes.  She lives in Ashburn with her husband, a Navy Captain, and their four children. Read Koren's full bio. 

Judy Brannock -- Executive & Career Coaching 
With over twenty years of experience as an executive and career coach, Judy brings the skills, ideas, and tools needed to help clients create a career that capitalizes on their strengths and grows their fulfillment in all areas of their lives. Judy is a Professional Certified Coach (PCC) through the International Coach Federation (ICF), she has logged over 3500 hours of hands on coaching for senior executives and their teams in the federal government, consulting, financial services, health care, and hi tech organizations. Judy earned her Coaching Certification from Georgetown University in 2001. She has done advanced study in coaching at the University of Maryland Robert H. Smith School of Business, the Institute for Integrated Self, and the Strozzi Institute of Embodied Leadership. Judy has certifications in Myers-Briggs Type Indicator, Emotional Intelligence, The Leadership Circle 360, Center for Creative Leadership suite of 360 instruments, Cultural Transformation Tools Values Assessment and Strengths Finder. She has contributed much to the coaching profession by serving on the Board of the DC Chapter of the International Coach Federation.

Call today, (703) 327-0335 to make appointments with these practitioners. 

Six Tips for Staying Fit on Vacation

I love the beach, sun dresses, and salt water hair. I could sit for hours soaking up the warmth of the sun and watching the waves hit the shore. While I love vacation, I don’t particularly love feeling bloated and out of control when I get home. Sadly, I used to dread vacation, stressed and afraid of the onslaught of temptations and indulgences that I'd have to deal with. That was until I adopted a few easy habits that help me sit back and relax, while still keeping my overall health goals in mind:

1. Plan Ahead -- One of my favorite quotes is “Failing to plan, is planning to fail” by Jillian Michaels. Yes, even on vacation, having a plan makes the difference between feeling great and feeling like you just went on a bender. I make sure wherever I'm going has a gym or workout facility (yes, the beach counts). I try to book hotels that are near jogging paths or walking routes. Also, I check online to see if there is a Whole Foods or other grocery store nearby where I can stock up on healthy snacks. 
2. Pack Snacks -- When driving or flying for long periods (or really anytime I’m out of the house for more than an hour), I bring my own snacks. Then, I am not reliant on the airport snack shop or gas stations. If I’m driving, I’ll pack a big cooler with sparkling water, grapes, sandwiches (for the kids), carrots, hummus, and hard boiled eggs. If flying, trail mix, apples, and protein bars travel well. 
3. Be Selective -- Just because you're on vacation doesn't mean you have to eat every junk food that comes your way. Choose to indulge in things that you truly missed or things you can only get on vacation...and then savor every delicious morsel. I only have pina coladas when I go to the beach every summer and boy do I treasure those pina coladas. But when I’m offered ice cream or donuts, foods I don't even like, I pass. 
4. Limit Splurges -- Have ONE “big” meal per day (at most). If you know you’re going out to dinner, try to eat in or light for breakfast and lunch. Plus, try to have protein at breakfast. Eat something like eggs or Greek yogurt, instead of a high carb breakfast like pancakes, which will set you up for sugar cravings all day. 
5.  Stay Active -- This usually isn’t a problem on vacation. While you might not get an "official" workout in, your activity levels are usually higher than when you sit at a desk all day. Still, try to work in some extra walks on the beach, swims in the pool, or tennis matches with the kids. Yes, mini golf counts as exercise! 
6. Get Back & Get Right Back on Track -- Although it may feel like you’ve gained 20 pounds in one week, the likelihood is that it was only a few pounds and you're retaining a bunch of water from all the treats. Don't panic and try to avoid the scale those first few days. If you get back to clean eating and working out, you should stabilize in about a week to ten days. 

Ultimately, my best advice is to remember the big picture -- vacation is about a lot more than food: the smell of the ocean, jet skis, henna tattoos, putt putt tournaments, and connecting with loved ones. So relax, enjoy your indulgences, and we'll see you when you get back.

photo credit: "Beach" by Moyan Brenn

June 22 Wellness Connection Farmers' Market Vendors

Join us at this Saturday's Farmers' Market and shop with these terrific vendors: 

Beef, Poultry, and Seafood:

Martin Angus Beef

Honey Brook Poultry Farms

Wild Wind Fisheries

Fleenor Meats

Baked Goods:

The Crumb Bakery

Uncle Roger -- low glycemic gluten free baked goods 

The Flour Shoppe Bakery

Kelly's Doggie Bakery

Becky's Pastries and breads

Produce: 

J&W Produce Farm

Valencia Produce

Gonzales Produce

C. Hess Produce

Other Foods:

Betty's Chips and Salsas

Peachtree Indian Vegan Foods

Uncle Fred's BBQ

Jo On The Go Coffee Truck

Rockahock Farm 

Miscellaneous:

David Ramadan -- Delegate

Usborne Books

Lisa's Pieces -- jewelry

Charlette Marie Bodyworks

New Vendors This Week:

Rockahock Farm -- offering a variety of gourmet specialty foods such as chips, breads, jams, dips, and more. 

Guarantee Storage -- Providing all your storage needs in the Stone Ridge area. 

Open 9am- 1pm in the Gum Spring Library Parking Lot

24600 Millstream Drive, Stone Ridge, VA 20105

Interested in becoming a vendor? Contact us at 703-327-0335 or email us today. 

Four Reasons to Eat Locally

by Koren Barwis, HHC, CPT

The days are long and the weather is hot; summer is in full swing. One of my favorite summer perks is the Farmers' Market. I do my best to “eat locally” whenever possible and Farmers' Markets make it so much easier. While I cringe a little at using such a trendy foodie term like "eat local," eating locally is the best way to go and here’s why:

Quality -- Local food is fresher, tastes better, and is better for you. Locally grown food may have been picked fresh that day, while food that has to be trucked or flown from out of state (or out of country) sits for days or weeks waiting to be sold, losing flavor and nutrients. 

Supports the Local Economy -- The money spent locally stays local. Small farms are struggling and I like knowing my money is going to help a local family, not a huge anonymous corporation.  Plus, there is something really special in meeting the person who grows your food, seeing the accountability and pride they have in their product. 

Minimizes Environmental Impact -- Some of the food at your grocery store has taken longer flights than my 10 year old. Apples from Washington, grapes from Chile, and beef from who knows where. All that travel consumes fossil fuels. Plus, keeping local farms viable maintains open space and agricultural landscapes, as well as habitats for local wildlife.  

Aligns with the Seasons -- Our bodies are incredibly smart. During the cold winter, they crave warm, heavy  comfort foods full of fat and complex carbohydrates to help keep us insulated. Then in Spring, as the weather warms, we are drawn to lighter foods to help shed excess fat and detoxify. Mother Nature swoops in with delicious fresh produce like strawberries and microgreens to help with the task. But in the era of modern supermarkets, we’ve lost touch with that seasonality. We can have asparagus at Thanksgiving and tomatoes at Christmas, which isn't exactly what Mother Nature intended.  When eating locally and in season, the foods available are exactly what we need to support our natural cycles.  

Buy Fresh Buy Local is a great website to keep on top of what is growing locally in Virginia. And be sure to checkout smartphone apps like Locavore and Eat Local.

Don't forget about the Wellness Connection Farmers' Market, every Saturday from 9am - 1pm in the Gum Springs Library parking lot. Stay informed and like our Facebook page for the market.   

Women and Multiple Roles

By Sarah Haug, Psy.D

Who are we as women? We are mom, grandma, wife, sister, business partner, manager, coach, co-worker, supervisor… the list seems endless. Not to say that men don’t take on multiple roles, but women (moms in particular) appear particularly ‘gifted’ with multi-tasking. When examining the research on women and multiple roles, I was surprised to find that data from studies on women and multiple roles suggests that women are actually happier when provided opportunities to fulfill goals across multiple areas of interest (and not more stressed by doing so). It would seem that we women want opportunities to explore ourselves to our fullest potential, and those who are able to do so experience more pleasure in life.  

So, if taking on multiple roles will make us happier, how exactly do we do this with our crazy lives?  Further, how do we do this and take care of everyone else at the same time?  This question elicits the core question:  When is it okay to take care of myself?  The answer is:  It is not only okay, but necessary to you as a mom, spouse, co-worker, coach and person.

What I am suggesting is taking a step back and really looking at your core values, re-prioritizing your goals and commitments and consciously choosing how you spend your time and energy. This usually entails letting go of things that block your ability to meet your personal goals.  This always requires stopping and making conscious choices about what benefits you as person and as a woman in your many roles. 

Is this proposition a bit daunting? You bet. However, you do not have to do this alone. In fact, having a group or individuals who will support you in your journey of self-exploration is a necessary component to the equation. This is particularly true with women, who gravitate towards socialization and friendships for reinforcement and support. We seem to be wired this way.

For further exploration of women’s topics and issues in a supportive environment, please join me at the Wellness Connection for an eight-session series Women’s Group beginning this month. Meetings will take place on Sundays from 3:40 – 4:30 p.m. Call Wellness Connection at (703) 327-0335 for more information.   

The Scoop on Whole Food Cleanses

By Koren Barwis, Wellness Coach at the Wellness Connection

Three years ago, I was a Coke Zero and Trident Pina Colada gum junkie. While I looked pretty healthy on the outside and ate relatively well, I needed my vices to get through the day. I had heard about cleanses and detoxes and decided to sign up for my first one with the goal of quitting my Coke Zero/gum habit for good. It worked and three years later, I am healthier, happier, and still free of gum and soda.

Dietary fasting and cleansing have been around for centuries. Called by many other names -- detoxing, juice fasts, elimination diets -- they all aim to pull out the junk, while adding in good stuff.

There are countless benefits to going through a cleanse. Every body is different, but here are just a few:

• Gives the body a break from allergens, stressors, and sugars
• Try new foods and recipes
• Shed excess weight 
• Increase energy and improve sleep
• Explore dependencies and habits that might not be serving you 
• Retrain the tastebuds to appreciate real, whole, fresh food 
• Spiritual and personal awakening -- a good program doesn’t just focus on diet modification

The best programs rely on whole foods. Trendy fads like Master Cleanse can actually be unhealthy and cause more problems than they solve. Pick a plan that focuses on healthy foods, as well as movement, new recipes, supporting behaviors, stress reduction, and supplements.


Our 3-week Live Clean program was designed to help you break bad habits and start new, good ones. We refer to it as a “reset” because by the end of 21 days you will have hopefully reset your taste buds, habits, and stress level.

On May 13, a group of us at the Wellness Connection set out on the Live Clean program. We're entering our last week and will have a recap of the first two weeks on Thursday. Just a little sneak peek on how we're doing -- one of us cut WAY back on diet soda, one of us has lost over 10 pounds, and we've all tried kitchari and oil pulling. Check back later this week to hear all about it.

If you're interested in trying the Live Clean 3-Week Program, call us today 703-327-0335.

Ten Reasons to Practice Yoga

1. Stress Relief: Yoga encourages relaxation and helps to lower the levels of the stress hormone cortisol. Regular classes can improve your digestion, blood pressure, heart rate, and boost your immune system.

2. Pain Relief: Studies have shown that practicing Yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases as well as arthritis, back and neck pain, and other chronic conditions.

3. Better Breathing: Yoga teaches deeper and slower breathing. This can improve lung function, help the body relax, and increase the amount of oxygen available to the body.

4. Flexibility: Yoga increases your range of motion and reduces aches and pains. Over time, the ligaments, tendons and muscles lengthen, increasing elasticity. It also helps to improve body alignment leading to better posture and helping to relieve back, neck joint and muscle problems.

5. Increased Strength: Yoga poses use every muscle in the body. This helps increase strength throughout your body, relieving muscular tension in the process.

6. Weight Management: All styles of Yoga promote weight control by reducing cortisol levels, burning excess calories, and reducing stress. Healthy eating habits which provide a heightened sense of well-being and self-esteem are a result of Yoga.

7. Improved Circulation: Yoga helps improve circulation by moving oxygenated blood to the body's cells.

8. Cardiovascular Conditioning: Yoga can lower the heart rate, increasing endurance and improving oxygen uptake during exercise.

9. Focus on the Present: Yoga helps to become more aware and creates mind body health. It can result in better concentration, coordination, reaction time and memory.

10. Inner Peace: Meditation can help you reach a deeper, more spiritual and satisfying place. Yoga can become a essential part of your daily lives.

(Provided by Yoga Alliance)

The Wellness Connection offers all levels of Yoga from beginner to advanced. Check out our schedule here. 

2013 Wellness Challenge Winner!

Here is Brad's story in his own words:

Jill and I's participation in The Wellness Challenge had a major impact on both our health and our marriage.  For years, we struggled with being overweight due to poor eating habits and unhealthy lifestyle choices.  In addition, my daily commute from Ashburn to D.C. made the significant changes that I knew were necessary seem impossible.  As a result, my 2012 checkup revealed that I had high blood pressure, high cholesterol, and elevated blood sugar.  Jill was also diagnosed with polycystic ovary syndrome (PCOS), which impacts fertility.

In February, Jill convinced me to sign up for The Wellness Challenge in an effort to get healthy, both for ourselves and for our two year-old daughter.  With each weekly challenge, we began tracking different aspects of our lifestyle that impact wellness (sleep, water intake, exercise, healthy eating, and even "me time" activities) and gained a better understanding of the changes we needed to make.  Along the way, we discovered that these incremental lifestyle changes were not as difficult as we once thought.  Jill began cooking more and taking control over the family's grocery and dietary decisions.  I began walking two miles every day at lunchtime and later added three trips to the gym each week.  Most importantly, we both began journaling our daily meals, activity, and sleep to hold ourselves accountable for our decisions.

Six weeks into the Challenge, I returned to the doctor for my 2013 checkup and found that the changes I made had dropped my blood pressure, cholesterol, and blood sugar levels back into normal range.  I lost 60 lb. over the course of the twelve week program and intend to continue that success by living healthier.  In addition, Jill lost 16 lb. during the Challenge.  More importantly, the weight she lost reversed her PCOS, and Jill and I are expecting our second child in November!

Brad & Jill Wiggins

Volunteerism

By Funda Sinani

This week our challenge is moving from physical and nutritional awareness to social and mental assessments. Moving along on our Wellness wheel, we start to evaluate our commitment to giving back and volunteering. As with other challenges, our busy schedules might be an excuse to avoid these opportunities. At our support group, we will be discussing in detail the contributions of philanthropic involvement to our well being. Below are a few facts about the benefits of volunteering.  It could be as big as being an advocate for a community improvement project to simply offering a cup of coffee and your time for a neighbor…

Volunteering is directly linked to improved health and well being.  It increases confidence and self-esteem, improves your social support, and allows you to feel included in community life. Giving back helps individuals add more value to their overall presence, and it creates a sense of life purpose.

Giving without compensation has intrinsic rewards, too -  it promotes community spirit, provides evidence of people`s kindness to others, increases feelings of self-worth, offers opportunities to demonstrate your unique skill set, and it improves your overall physical health.

By volunteering, you role model this behavior for your children and your family will therefore benefit by following in your footsteps. Studies show that college students who have committed themselves regularly to volunteering, receive not only benefits to their well being, but they experience these benefits for the many years following the act of kindness.  Never underestimate the value of the ripple effect!

Let`s log in your points for finding time for kindness in your life, for your health…

Further Reading/References:

Black, W., & Living, R. (2004). Volunteerism as an occupation and its relationship to
health and well being. The British Journal of Occupational Therapy, 67(12), 526-532.

Sax, L. J., Astin, A. W., & Avalos, J. (1999). Long-term effects of volunteerism during
the undergraduate years. The Review of Higher Education, 22(2), 187-202.

Snyder, M., & Omoto, A. M. (2009). Who gets involved and why? The psychology of volunteerism.
University of Hong Kong.

Farmers' Market to Open April 20th in the Library Parking Lot!

Over 20 vendors are expected Saturday from 8am to 1pm at the Wellness Connection Farmers' Market debut. You will be able to find:
*Martin's wonderful section of prime meats
*Betty's Chips & Salsa
*Fresh Produce & Fruit
And much more. The Gum Spring Library is located at 24600 Millstream Dr., Stone Ridge, VA.
Hope to see you there!