By Jeni Yadon

We spend about 30% of our lives sleeping, however sometimes we do not put as much care and thought into the quality of our sleep as we should.  Sleep is one of the most important factors relating to our health and well being, so it is important to understand what goes on once we tuck ourselves in and close our eyes for the night.  Dr. Michelle Robin, of Your Wellness Connection, wrote in her 2008 Flourish article: “Quality sleep allows our body’s organs and regulatory systems to recharge and heal from havoc we unknowingly put it through during waking hours. Physical repair takes place from 10pm-2am, while psychological regeneration occurs from 2am-6am. Chinese medicine offers clues about our sleep issues related to chi (energy) imbalances. The body’s meridians (organ systems or energy flows) have a two-hour period when that organ system is very active. For example, the Lung meridian’s maximum activity time is 3-5am and the Large Intestine meridian is 5-7am. Therefore, sleep interruption during these times may be an indication of imbalances within the respective organ systems.”

Sleep and sleep deprivation are getting a lot of attention these days, as new information is discovered regarding the importance of a good night’s rest.  There are a growing number of people who are not getting the quality sleep they need to feel healthy and rested.  As Dr. Robin states in her article, some of the causes for trouble falling asleep, staying asleep and sluggish mornings include poor sleep hygiene, blood sugar imbalances, spinal misalignments, adrenal and emotional stress, environment, lack of or late night exercise, poor health, chi imbalances, snoring partner, pets or kids in the bed, caffeine, drugs or other stimulants, elevated cortisol levels at bedtime or through the night, low levels of progesterone, restless leg syndrome and sleep apnea.

If you are one of the many having sleep troubles and would like to wake up feeling rested, rejuvenated, and ready to seize the day, here are some helpful tips to follow:

• Sleep in a cool room, warm temperature can interrupt sleep
• Sleep on your back with a pillow under the knees to support the spine, or sleep on your side with a pillow between the knees to support the hips. Sleeping on your stomach puts undue pressure on your neck and causes strain on the nervous system.
• Make room to stretch out. Kids and pets take up lots of room in your bed.
• Maintain a regular sleep schedule. Go to bed and rise about the same time every day, including weekends. Under ideal circumstances, 10pm bedtime is a good rule of thumb. The National Institutes of Health says children and adolescents need at least 9 hours of sleep each night, while most adults need approximately 8 hours of sleep each night.
• Take a warm shower before bed to relax and “wash off” the events and thoughts of the day.
• De-clutter the bedroom. Energetically, the body can relax easier in an environment that is clean and organized.
• Practice deep breathing before going to bed to prepare and affirm a restful sleep.
• Being in a consciousness of gratitude just before sleeping energetically creates a field of ease and joy in which to rest peacefully.
• Keep a journal at your bedside and write down your thoughts, ideas, and feelings – permitting the mind to let them go.

By Jeni Yadon

Acupuncture can be helpful in healing a wide range of health problems and is becoming more and more popular as we begin to understand the benefits of alternative health care. If you are one of the many who have not yet tried acupuncture but are interested in it’s many benefits, read on!

When it comes to our bodies we want knowledge and understanding and we want to be in charge of what happens to it. Many hear the word acupuncture and the only image that comes to mind is needles, however, there are benefits that far outweigh the scary unknown of this technique.

So what is acupuncture and how does it work with your body? Acupuncture is a method of balancing and building the body’s life force energy known as “qi” or “chi”, using needles along pathways called meridians or channels through which this energy circulates. Traditional Chinese Medicine views disease as the result of an imbalance, deficiency, or blockage in the body’s natural energy flow. Such imbalances manifest in physical, emotional and stress-related disorders. Acupuncture works to open these blockages, renew energy flows and restore good health.

Why Should You Try Acupuncture? There are 7 really good reasons to try acupuncture:

1. No drugs and no side effects.
2. Chinese Medicine is safe.
3. Chinese Medicine is holistic and and treats the root of pain and disease.
4. Chinese Medicine is one of the oldest and most widely used systems of medicine in the world.
5. Acupuncture can be used as a preventative medicine.
6. Chinese Medicine treats the individual not the symptom.
7. Chinese Medicine is cost effective.

What Health Conditions Benefit From Acupuncture?  Some of the conditions that are lessened or eliminated with the help of acupuncture include:

-Digestive problems
-Headaches and migraines
-Insomnia
-Emotional disorders
-Infertility
-Arthritis
-Asthma
-Pain

These are only a few, for a more in-depth look check out Dr. Andrew Weil’s article on acupuncture or visit the Traditional Chinese Medicine Information Page.

When coming to Your Wellness Connection  for your first acupuncture visit, our acupuncturist, Shamayne Tate, will work one on one with you to get an assessment of your condition. During the assessment you will talk with her about your health, both physical and emotional, which will allow Shamayne to tailor a plan based on your personal needs. The number of treatments needed depends on the individual and their specific situation and can vary from 1 to 12 sessions.

In today’s world of Western Medicine, acupuncture is an effective, peaceful approach toward healing. It is a way to become in-tune with and work with your own body to achieve better health and feel a wonderful sense of well being. One of the hardest things about anything new is the fear of the unknown. However, with acupuncture there really is nothing to fear and as you gain more knowledge on the subject of your body and your health you will begin to be in charge of your wellness!

By Shelly Murray

This light and lovely vinaigrette is great either as a dressing or as a marinade – it’s one of my all time favorites, for sure!

Prep Time:      10 min.             

Ingredients:
1/4 C LEMON, juiced
1/2 tsp raw HONEY
1 clove GARLIC, minced
1/4 SHALLOT, minced
1/4 tsp DIJON MUSTARD
1 Tbs CAPERS, rinsed
1/8 tsp SEA SALT
Fresh ground PEPPER, to taste
1/2 C EXTRA VIRGIN OLIVE OIL

Instructions:
In a shaker bottle, put all ingredients in then shake until mixed.

By Shelly Murray

This soup is a great way to get protein in your diet without meat and is mentioned in my earlier post about an easy way to get started cooking in bulk for the week.

Prep Time: 20 min.              Cook Time: 45 min.

Ingredients:
4 C CHICKEN STOCK
4 C WATER
2 C RED LENTILS
1 Tbs EXTRA VIRGIN OLIVE OIL
2 strips KOMBU (seaweed)
1 large ONION, chopped
4 cloves GARLIC, minced
5 CARROTS, diced
4 stalks CELERY
2 large RED POTATOES, diced
1 large RUTABAGA, diced
2 ZUCCHINI, diced
2 15 oz canned TOMATOES, diced
2 tsp SEA SALT
1 tsp CUMIN
1 tsp OREGANO
1 tsp THYME
1 tsp TUMERIC
1 BAY LEAF

Substitution Options: Instead of Chicken Stock, use Vegetable Stock

Instructions:
Put CHICKEN STOCK, WATER, RED LENTILS, OLIVE OIL, and KOMBU in large stock pot, bring to a boil and simmer for 20 minutes.  Next add ONIONS, GARLIC, CARROTS, CELERY, POTATOES, RUTABAGA, ZUCCHINI, TOMATOES, and SEASONINGS.  Simmer until vegetables are soft

By Shelly Murray

Isn’t that the dreaded question – facing just about all of us – on a daily basis? There are ways to make this process easier, while creating healthy delicious meals that everyone in your family will enjoy and appreciate. I thought I’d share some thoughts about how I “attack” this and I plan on sharing a new menu with you each month.  Excited to learn more? I hope so!!

I’ll start with an overview of what I did this last week. Hopefully, some of my ideas and shortcuts will help. However, these are just my ideas, you can cook exactly what I prepared or you can take any part of my menu and add to it with your own tasty, healthy, family friendly foods. You’ll find the recipes for the menus I create as part of this blog’s regular content, so if you’ve not yet subscribed to the feed, scoot on over and do it now so that you won’t miss anything!  This month’s recipes are Hardy Lentil Soup and Lemon Caper Vinaigrette - delicious!

I’m a big fan of what I call “power cooking”. I try and prepare lots of food at the beginning of the week, so that it can tide us over for almost a full week. If I manage to not have to make a trip to the grocery store during the week, I consider it a big success! Please note the meals mentioned in this post are servings for one person, so you can modify the amounts as needed if you’re trying to feed more. 

Here’s what I did this past week:

On Sunday evening, I made a baked potato and a big salad. On the baked potato, I put a dollop of butter, some salt and pepper, a tablespoon or two of real sour cream and topped it all off with some chives I just cut from my garden. When I was making the salad, I knew I’d want to eat it multiple times throughout the week, so I made an extra big one. I included Romaine lettuce, cabbage, zucchini, cucumber, red pepper, green pepper and fresh dill, I then topped it with ¼ avocado and cherry tomatoes. I made a dressing that was quick and easy, consisting of 1 Cup of Vegenaise mayo and 2 Tbs. of buttermilk ranch dressing. I added some spices that I bought locally at Penzeys . Penzeys also has a great online catalog if you are not local to the Kansas City area. I usually try and use no more than 2 Tbs of dressing on my salads, so if you can use that as a guide, you’ll be in good shape. That night, I also pulled out two chicken breasts from the freezer to thaw for use the following night.

Monday morning before work, I made a lentil soup and marinated the chicken, and then cooked one cup of quinoa. That evening, I cooked the chicken on the grill and added 2 oz. of chicken to a plate of salad (made the night before) and served it with a cup of the lentil soup.

Tuesday’s dinner was again a cup of lentil soup and 2 more oz. of chicken on my salad, this time with a scoop of quinoa on top and the ranch dressing drizzled over the top of that.

On Wednesday, I went asparagus picking, so to my salad that night I added asparagus and a scoop of the quinoa. That was the last of that salad, so I decided to make something different for Thursday night -  it was probably time for a change anyway. Four days of one “meal basic” is probably about enough, so I was looking forward to changing it up!

Thursday, I was still enjoying the bounty from the asparagus picking, so I made an asparagus soup and a green bean salad to go with it. I did have to go to the grocery store to pick up a few ingredients for the soup that I didn’t have in the pantry, but it was a short ‘in and out’ trip!

Friday night I threw together whatever was left over from the week so I didn’t have to spend any extra time in the kitchen!

Saturday I went out!

By: Jeni Yadon and Shelly Murray

Our “in house” Nutritionist, Shelly Murray, has many wonderful traits, one of them being beautiful skin. She truly glows. Naturally, as a nutritionist she lives a very healthy lifestyle which is undoubtedly a factor. But we wanted to know her true skincare secrets. We had many questions: Is it her healthy diet? Is she using designer products? Does her skin care cost as much as her monthly mortgage? Does she have to spend 3 hours a day to look that great? Our most important question: CAN WE DO WHAT SHE DOES??

So, we asked — and she was more than happy to share her knowledge.

The skincare secrets Shelly has been experimenting with come from a book she discovered called “Do You Have The Guts To Be Beautiful?” written by Dr. Mitra Ray and Dr. Jennifer Daniels. In the book, Dr. Ray explains how our skin is the largest organ in our body and that it’s really important to only put things on our skin that we can eat. With this in mind, she explores the steps to obtaining beautiful, healthy skin the natural way.  As with anything, how you apply these steps and the results may vary for each individual but we’ll share here what has worked for Shelly.

Shelly does her actual cleansing at the end of the day. Here are the steps in her nightly “beauty regimen”:

Step 1: Remove Make-up
Remove make-up at night with castor oil. Using an organic cotton ball gently wipe away eye and face make-up. If you do not wear make-up, there is no need for this step and you can begin with Step 2 – Cleanse.

Step 2: Cleanse
Vitamin C wash – Vitamin C will nourish your skin with anti-oxidants, protecting it from harmful UV rays. It also increases collagen (which decreases as we age), breaks up dirt deposits on face and decreases fine wrinkles. Directions:  Mix ¼ tsp of Vitamin C powder or granules, which you can get in the supplement section of your health food store or at Your Wellness Connection, with a little bit of warm water in a small dish. Saturate an organic cotton ball with the mixture and rub all over your face and neck, making sure to avoid the eye area. Let sit for 1-5 minutes and rinse.

Step 3: Lemon Wedge Cleanse
Directions:  Cut lemon wedge and rub over face and neck. The lemon acts as a toner while it soaks up toxins and releases healthy bioflavonoids, which are absorbed into your skin.  This can be done daily as an extra cleanse, but don’t force it – listen to your skin tell you what its comfort level with this is.

Step 4: Moisturize
Use Grapeseed or Jojoba oil. The basic rules for which oil to use are easy – if you’re under 40, use grapeseed oil and if you’re over 40, use jojoba oil. A little bit of these oils go a long way, so there’s no need to use a lot.

Morning Step:
When you wake up in the morning your face will already be clean so all that will be needed is a quick cold water wash.

Weekly Step: Brown Rice Bran or Red Lentil Cleanse
These lovely ingredients work as a natural form of microderm abrasion and mask and are not intended as an everyday step. The brown rice bran serves as the microderm abrasion and ground lentils are used for the mask. The number of times per week this is done is again based on the individual – listen to your skin (you don’t want to overdue).  Once applied, Shelly recommends a lemon wedge to wipe off the bran or lentils. Directions for rice:  Mix a little water with the bran making a paste. Use fingers to gently rub over face and neck and remove with lemon wedge and water. Directions for lentils: Make a paste, apply to face and let dry. Remove with lemon wedge and water.  NOTE:  Brown rice bran can easily be found in health food stores or in the health food section of your local grocery store. You can also make your own by grinding brown rice in a coffee grinder. Do the same with the red lentils.

We know this has worked for Shelly. Try it yourself and let us know what you think!

By Dr. Melanie Smith

I recently attended the Kansas City Birth Network’s first annual conference that focused on issues surrounding and supporting the Mother Friendly Childbirth Initiative. Along with learning so much about supporting pregnant moms with massage, aromatherapy and good nutrition, working to understand and prevent “late pre-term births”, and understanding how evidenced-based care really supports natural childbirth (both in the hospital and at home), I was astounded and thrilled at the number of women present at the conference WEARING their babies. I have never been in a room with more pregnant bellies and small babies in my life. Many cringe at the thought of a lecture hall full of babies – squawking, squealing, crying babies. But that isn’t what took place. Babies were peacefully sleeping in the slings their mothers carried them in. They were nursing in their slings. Mothers with older babies stood at the back, swaying back and forth while carrying the baby face out to absorb their surroundings or on their backs when they needed more “room” in front to take notes. Baby wearing, I learned, is an art that when done correctly helps a parent bond with their child in a very profound way.

I wore my youngest two babies in a sling, but more often when we were on a walk or other outing – not so much around the house or in social situations. For me, it served the purpose of having two free hands for two of my older children when having to cross streets or stay close in a crowd. In retrospect – and now knowing what I do about infant development and the energetic connection between people (especially family members) – I wish I had “worn” all of my children as a part of daily life. Dr. Barry Sears, a well-known baby rearing expert and author, has great information on his website about the benefits of baby wearing. He too, discovered baby wearing after having several children and was able to correlate some very positive things regarding infant development and wearing the baby. Here are some of the things he’s found: Sling babies cry less, learn more, are more organized and develop an understanding of human behaviors and patterns sooner than their non-sling counterparts.

I’ve often stated to parents that although a baby is born after 9 months of gestation, really they’re not done preparing for the outside world – they just run out of room to grow and develop inside mom. Animals in the wild are much more mobile than humans right after birth. A giraffe, for example, can stand and walk moments after birth. So can an elephant. (Don’t believe me? Watch it!) The giraffe gets to grow for about 460 days inside its mother and the elephant for 22 months while human gestation is only about 280 days or 40 weeks. Unlike the giraffe or elephant, we have no predators to run from at birth so that’s not a skill required upon worldly entry for survival. Considering it typically takes close to a year after birth for human babies to move on two feet, it goes to show just how much early development takes place in humans OUTSIDE the womb that other species benefit from INSIDE. Just because baby has left the uterus doesn’t mean he or she is no longer in need of constant connection with a provider and protector – in fact, it’s essential. A quote from Dr. Sears’ website: “The womb lasts eighteen months: Nine months inside mother, and nine months outside.” What better “womb” to provide our newborns with than the cozy familiar environment that the sling provides?!

For some fun places to learn and shop for baby slings try Rockin Baby Sling, Happybottomus or The Sling Station.  There are many different styles and materials to choose from!

One caveat: wearing your child in a sling safely is as important as strapping your child safely in their secure car seat. Recent press over injuries from the Consumer Products Safety Commission has created some buzz over baby wearing.

Remember, like all things with children and babies… follow rules, guidelines and instructions to ensure the best results for all. From a chiropractic standpoint it is essential to wear your babies safely too… their little spines are vulnerable to injury if not handled with care.

By Shelly Murray

AaaaaaChoo! If you’re like most of us, you’re probably are well stocked with Kleenexes this allergy season. Unless you live on another planet, you no doubt know the pollen count is out of control. Sneezes, watery eyes and tissues abound and, if you’re one of the many allergy sufferers, life can be pretty miserable right now. Here are some tips to help you make it through the season:

1. Use a Netti-pot or buy some Nasopure and use it twice a day, morning and night, more if need be. This helps clear the nasal passages of mucus. After using, you’ll need to rehydrate the nasal passages with unrefined sesame oil (found easily online or in the health market of most grocery stores in the cooking oil section). Take a Q-tip, dip it into the oil and ring the inside of the nostrils with it, then pinch nostrils and inhale deeply. This will also protect against other bacteria getting into the nose.

2. Increase Vitamin C through not only the food that you eat, but by also taking some extra Vitamin C. We recommend Longevity Plus brand called bio En’R-G’y and you can buy it here if you like.

3. Eliminate dairy from your diet. Don’t panic – we’re not saying you must stay away forever, just during the worst of the allergy season. Dairy is very mucus forming and staying away from it can really eliminate a lot of your discomfort.

4. Local honey offers great benefits when it comes to making it successfully through allergy season and you can find great resources in this recent post, written by Jeni Yadon.

5. Pay attention to your liver! According to our acupuncturist, Shamayne Tate, springtime is about reawakening from the deep rest of winter. Chinese medicine associates the liver with springtime, and the liver is critical when it comes to detoxing our bodies and strengthening our overall health. As such, Shamayne encourages incorporating greens into every meal, and the more bitter, the better. Fresh young sprouts can also help to support and improve the liver’s function. Sour is the taste associated with the liver, so try and use apple cider vinegar and extra virgin olive oil for your salad dressings and add limes to your water for a crisp refreshing taste.

6. Think it and it will be. Imagine new possibilities. See your life moving upward and outward beyond the obstacles. Visualize your dreams and goals taking shape and new life and you’ll be amazed at the changes you’ll see.

7. Breathe. Never underestimate the power of breathing. If the liver becomes out of balance, congestion is a natural result. We also tend to become frustrated, angry and impatient. Remember to take deep renewing breaths, take the space we need to center ourselves and to be like a new growing tree-flexible yet strong. And, if you want to know more about breathing, Rafael Duran, our Yoga instructor, has some tips you can use.

And there you have it. Seven simple steps that will get you on your way to feeling better quickly and helping you make it through the pesky allergy season. Always know that we’re here to help if you have any questions or concerns!

By Jennifer Yadon

We are hearing it all over the news right now – experts are saying this is the worst allergy season in years. I knew it was bad when I saw my car covered in a light green mist the other morning! Itchy watery eyes, sneezing, coughing, headaches, you know the drill. So, what’s a person to do about these pesky and sometimes even debilitating symptoms? One alternative that has been known to alleviate allergy symptoms is local honey. The idea behind this is that local honey bees collect pollen from the plants in your area. The honey they create contains small amounts of local pollen that you may be allergic to. By ingesting the honey, your body is able to build up its immunities, thereby lessening your allergic reactions. A recent segment on ABC’s Good Morning America reinforced this, and allergy sufferers are off – in search of a great supply of local honey in their own communities.

If you are one of the tens of thousands out there wanting relief, but not sure where to find locally made honey, The Honey Board is a great national resource for not only local suppliers, but for a wide range of different varieties of honey as well.

If you live in the Kansas City area, you’re fortunate. Good Nature Family Farms, founded by Diana Endicott, is a group of over 100 family farms that grow naturally and sell their products locally. You can find local honey, produced by the Hawley Family Farms for many generations, or at Anthony’s Beehive. You can also find local honey in many local Hen House and Ball’s Price Chopper stores, as well as at The Mercantile in Lawrence.

And while you’re checking out Good Nature Family Farms, be sure and explore all the other goodness they produce, ranging from all natural beef, free range chicken, eggs, milk, farm fresh fruits and veggies and much more. What an amazing asset to the local community Diana and her group of farm families are.

You can also easily find local honey by visiting your local community Farmers’ Markets and you can find a listing of the top 10 city markets in our area here.

So, what are you waiting for? Go try it …. and let us know what you think!

Most snack foods for children are packed with sugar and salt. Even some of the “healthy” snack foods for children contain preservatives that aren’t good for anyone, especially kids!

Fruit roll ups are a popular snack but you can make your own fruit roll ups at home using the recipe below. Enjoy!

Fruit Roll Up

Ingredients:
1/4 BANANA, sliced
1/2 KIWI, sliced
4 STRAWBERRIES, chopped
1 – 2T Seedless ALL FRUIT SPREAD, strawberry or raspberry
BROWN RICE TORTILLA

Instructions:
Warm TORTILLA in a skillet on the stove top over low heat.Remove TORTILLA from skillet and spread  with ALL FRUIT SPREAD.  Line BANANA, KIWI, and STRAWBERRIES down center of tortilla.  Roll the tortilla up and enjoy.