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.