We all have those days when just thinking about having to wash a mound of dishes makes us want to cry, let alone creatively developing a spectacular gourmet meal every night for our families. Convenience is the reason that takeout seems like the perfect answer to a long day. But dinner doesn’t have to be […]
During the holidays, we are forever surrounded by food and the ever-present temptations of rich meals and indulgent portions. With so much accessibility to eating, how do you prevent that unpleasant holiday weight gain? The answer is MINDFUL EATING. Mindful eating is defined as the practice of being mentally present and aware, while you consume […]
A lot of people are “going green” with their menus, buying food that is sustainable, local or organic. Some of those eating greener decide to grow their own food and compost all of their waste, while others are using reusable bags at the grocery store. However you decide to make food decisions that are environmentally […]
Eating right and staying fit are important no matter what your age. Assimilating our nutrition to the natural aging process of our body can help us maintain long term good health. Here are some tips for older adults (> age 60) to maintain their health through wiser nutritional choices Older adults have decreased caloric requirements, […]
When training, no athlete wants a cold to run him down and limit his exercise program. Enter the diet, which can boost immune function and lower the risk of illness. To maintain your immune system, follow an individualized eating plan that is well-balanced and meets your energy, carbohydrate, protein, and micronutrients needs. Determine your fueling […]
Look forward to lunch again with these delicious and healthy on-the-go ideas from your grocery store. Most of us are time crunched and need lunch in a hurry on a busy workday. Well, take heart, there are healthy options you can quickly pick up at the grocery store, as healthy fast food items can […]
There’s more to pumpkins than simply being Halloween jack-o’lanterns. They actually have many health benefits too! Pumpkins are rich in fiber, which keeps you feeling full longer. However, despite being filling, they are also low calorie, with less than 50 calories per serving of canned pumpkin, which by the way is also about 90% water! […]
When Halloween comes and goes, what do you do with all those jack-o-lanterns and decorative pumpkins? The obvious choice is to use them in delicious recipes. However, carved pumpkins start to quickly spoil after sitting out for 24 hours, making them potentially unsafe to eat. However, there are so many other clever ways you […]
Its name comes from the Greek words OROS, which means mountain; and GANOS, which means joy. The name says it all. Its leaves are often more flavorful when dried than fresh, and it has a warm, highly aromatic, and slightly bitter taste — the perfect seasoning for both robust and light and earthy sauces, roasted […]
What would we do without the quintessential egg? It is a staple in our diets, can be eaten for breakfast, lunch, and dinner and an important ingredient in many sweet and savory dishes. But for a few decades, eggs have had a bad reputation because of their high cholesterol content. Years went by while many […]
When it comes to the health of your teeth, you really are what you eat. Empty calorie foods such as candy, sweets, and snack foods endanger dental health, not only because they do not offer any nutritional value, but also because the amount and type of sugar that they contain that can adhere to teeth. […]
On March 1, 1970, Earl and Mary Redner placed their savings and faith into Earl’s dream to open a grocery store, and run it his way. Forty five years and 53 stores later, Earl’s purchase of two failing stores has blossomed into the fulfillment of his dream to operate a successful family, employee, and locally-owned […]
Located in the heart of Exeter Township, Dr. Patrick Borja and his leading health professionals’ team at The Spine and Wellness Center are dedicated to helping you achieve your wellness objectives — combining skill and expertise that spans the entire chiropractic wellness spectrum. Dr. Patrick Borja is committed to “empowering you to live a healthier, happier” way of life […]
Corn is a delicious and versatile vegetable, plus enormously nutritious. A one-cup serving of corn provides five grams of protein, which is about 10 percent of the recommended daily allowance. You’ll also get four grams of fiber from one cup of cooked corn, which is 16 percent of women’s and 11 percent of men’s daily […]
Many people question the health benefits of juice as compared to whole fruit and specifically, if juice is healthy? The easy answer is that regardless of the fruit or the juicing method use, the most diverse and intact supply of nutrients always comes to us through the whole fruit. The edible skins of many fruits, […]
Penn State Health St Joseph is a nonprofit health network, founded in 1873 by the Sister of St Francis and providing a full-range of outpatient and inpatient diagnostic, medical and surgical services. It is a full service hospital and teaching facility with a 380,000 sq. ft., 212-bed state-of-the-art hospital and health campus that opened in […]
Are raw vegetables healthier than cooked? Do vegetables lose their nutritional value when cooked? Raw foodists argue that cooking kills vitamins and minerals in food and denatures the enzymes that aid in digestion, but it turns out that raw vegetables are not always healthier. A 2008 study from the British Journal of Nutrition noted that […]
For years, a low-fat diet was touted as the key to losing weight, managing cholesterol, and preventing deteriorated health. But it turns out that more than the amount of fat ingested, it is the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats […]
Choosing healthier foods is easier than you think. By altering a few eating habits, you can make a big difference to you diet and is the most achievable way to lose weight. For our longevity and long term health, we are all encouraged to make healthier choices to help cut the excess saturated fat […]
Not only is breakfast the jump start everyone needs to energize their day, but breakfast is also linked to many health benefits, including weight control and improved performance (as long as you choose a healthy breakfast of course). Breakfast provides the body and brain with fuel after an overnight fast – that’s where its name […]
Allium vegetables, often referred to as bulb vegetables, are aromatic vegetables used widely in cooking to add flavor to many dishes. Their earthy and pungent sweetness can transform any dish, and the sulfides that give them their strong aroma have been linked to a reduced risk for breast and colon cancer and have disease fighting […]
Coffee is the morning pick-me-up for millions, increasing wakefulness and improving concentration and focus. However, coffee may offer more than just an energy boost in the morning, and emerging evidence suggests that coffee offers multiple health benefits. Researchers at Harvard found that increasing coffee consumption to an average of 1.69 cups per day over a […]
The Health Benefits Of Dark Chocolate Chocolate has always been regarded as an occasional indulgence. New research shows that despite the high fat content, there remain many health benefits to eating dark chocolate in moderation. Studies show that eating a small amount of dark chocolate two or three times each week can help lower your […]
BURGERS: New approaches to an American Classic It’s grilling season and burgers top the list of the most popular foods to slap on the grill in summer. Not only is it the quintessential comfort food, it is truly an American classic too. The trouble is, a broiled quarter pound hamburger has 20 grams of total […]
There are lots of good reasons to exercise regularly, including reducing your risk of life-threatening diseases such as heart disease, stroke, and diabetes, lower blood pressure, combat depression, look better and live longer. Now add a new reason: exercise helps the brain protect memory and sharpens thinking! In a study done at the University of […]
Yes! A pre-workout meal, eaten three hours within your workout, can offer multiple health benefits that can power you through your fitness practice. Replenishing your glycogen stores with nutrition can improve your energy level significantly during a workout, as your muscles are fueled by the energy created by breaking down glycogen during exertion. Heavy weight-training […]
In our lifelong quest to stay trim, the burning question we ask is how many calories should we eat a day? While recommended daily caloric intake in the United States is about 2700 calories for men and 2200 for women, the amount of calories we need to eat depends on multiple factors, including age, size, […]
The Benefit of Pulses Pulses are the delicious protein-packed sustainable foods that you know as dry peas, lentils, and chickpeas. These little superfoods are big on flavor and have major health benefits. They are a fantastic source of protein and fiber, and are full of iron and antioxidants. They also happen to be gluten, sodium, […]
Pretzels can be a healthy snack, with vitamins, minerals and fiber. They can also be helpful with weight loss because they are low in calories, and are low in saturated and total fat. Pretzels are one of best snacks when it comes to fat content. A 100 gram serving of hard pretzels, or about 16 […]
Feel the heat with turmeric Turmeric has long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine. It has been used throughout history as a condiment, healing remedy and textile dye. Curcumin, the compound in turmeric responsible for that bright hue, is behind a whole host of the health […]
Probiotics are “good” bacteria that help keep your digestive tract healthy by controlling growth of harmful bacteria. There are more than 100 trillion different microorganisms in the gut and their functions are vast, including the promotion of normal gut functioning, regulating metabolism, and constituting 75% of our immune systems! In fact, it is the dysregulation […]
Most dieters agonize over what to eat for their dinner. Now, research has suggested that those who want to lose weight should think instead about the plates on which they serve their meals. Does the color of your plate affect how much you eat? A new study by Dr. Brian Wansink et al from Cornell […]
Ginger has been shown to reduce nausea and vomiting from multiple causes, including morning sickness, postoperative nausea, chemotherapy treatment, and motion sickness. Gingerol, the main bioactive compound in ginger, is responsible for its distinct aroma and also its anti-inflammatory and antioxidant effects. Its phenolic compounds can prevent gastrointestinal irritation, improve appetite, stimulate bile and saliva […]
March is Colorectal Cancer Awareness Month and it brings with it a chance to increase disease awareness, education and support for one of the most deadly, yet most preventable, cancers in the U.S. Colon cancer is the second leading cause of cancer death in men and women in the US. It affects approximately 150,000 people […]
Meditation is a technique that involves resting the mind and achieving a state of consciousness unique from the normal waking state. In meditation the mind is clear, relaxed, and inwardly focused. While you remain completely awake and alert, your mind is not focused on the external world or the events surrounding you, but rather on […]
Over the years yoga has become increasing popular due to the mental and physical benefits that people of all shapes and sizes can experience. The variety of styles of yoga range from a very physical class in a heated room, to a mental class in a carpeted, comfortable and quiet room. At BLDG. 7 Yoga […]
Random Acts of Kindness Week is upon us! Observed during the second full week of February, this week is dedicated to promoting the idea of committing one random act of kindness each day during the week. It’s certainly not time consuming or hard, and it can be as simple as smiling at a passerby, helping […]
In the past five years there has been an explosion in popularity of so-called “ancient grains” in the American food market. What is an Ancient Grain? There is no official definition, and all whole grains in the larger sense can be considered “ancient”, as their roots trace back to the Neolithic times, roughly 10,000 years […]
In the colder months, salads are often pushed aside in favor of steaming soup. However, with a few modifications, salad can be expanded as a deliciously rich and savory meal for the winter, with bright fresh flavor combinations to celebrate the season! With the bitter cold of winter weather, choosing food with warming qualities as […]
The number of farmers’ markets nationally is growing, fueled by an increasing interest among consumers in buying local food and supporting more sustainable food sources. According to the US Department of Agriculture, there has been a 67% increase in the number of farmers’ markets since 2008, with more than 7,800 listed in the USDA’s National […]
The holiday season is a time to celebrate with family and friends. But unfortunately, with all the holiday parties and family gatherings, it also becomes a time for over-eating and weight gain for many. “Weight gain over the holidays is a large part of the typical weight gain that adults have over the years,” notes […]
October is Liver Awareness Month, devoted to the importance of liver awareness that gives you the opportunity to focus on the important role the liver plays. This month, there should also be a heightened awareness about different forms of liver disease, including the threat posed by obesity and fat deposition in the liver created by […]
Celiac disease is a genetic disease, affecting estimated 1 in 133 Americans, or about 1% of the population. This autoimmune disorder is signified by an allergy to gluten, a protein found in wheat, rye, and barley, that when ingested, leads to damage of the lining of the small intestine. This process then interferes with the […]
Quinoa, pronounced keen wah, is an ancient grain relatively new to our gluten free markets. In its native country of Bolivia, it’s known as the mother grain and has been a staple in diets there for thousands of years. Red quinoa is beautiful to look at and delicious to eat. Quinoa comes in three varieties […]
March is Colon Cancer Awareness Month, and a chance to increase disease awareness, education, and support for one of the most deadly, and yet one of the most preventable cancers in the US. As pointed out by the Colon Cancer Alliance, “the dangers, prevention, and treatment of colon cancer are still not widely known and […]
The grapefruit was bred in the 18th century as a cross between a pomelo and an orange. They were given the name grapefruit because of the way they grew in clusters similar to grapes. Beyond being absolutely delicious and refreshing, grapefruits are low in calories, and full of nutrients. According to the USDA National Nutrient […]
January is National Mental Wellness Month and a chance to respect our mental well-being as part of our total body health. There is more to mental wellness than just mental health, defined by the World Health Organization (WHO) as “a state of well-being in which an individual realizes his or her own abilities, can cope […]
In this season of giving, giving back to help others is a strong message in most people’s minds. Choosing a volunteer activity or activities, not just during the holidays, but throughout the year, can be one of the best things you can do both for the community and your own health! Research has shown that […]
It’s apple pickin’ season and I have a simple, crowd pleasing Apple Harvest Salad recipe that’s as good for you as it is flavorful. The superstar of the dish is a freshly picked apple. Yup, it’s that simple and that splendid at the same time. I visited Weaver’s Orchard, my local orchard, to find a […]
A version of this article appeared in print in the Reading Eagle on Wednesday, October 1, 2014. Our society has unfortunately experienced a sharp increase in the number of people who suffer from chronic diseases (such as heart disease, cancer, mental illness, and autoimmune disorders). In the past few years, it’s become increasingly evident that […]
It’s really possible to sweat out your appetite. Doing several rounds of intense intervals might make you eat less, reports new Australian research. In the study, researchers found that men who completed an intense sprint session consumed fewer calories over the ensuing 38 hours than those who completed a continuous workout at moderate intensity. “Intense […]
You know it’s important to encourage them to eat healthy foods, but it’s not easy. Teach your child to grow a cucumber, and she’ll probably eat more of them. Take her to the local orchard, and watch as a new-found love for gardening evolves. The first rule of thumb is to introduce vegetables along side […]
Most dieters agonize over what to eat for their dinner. Now, research has suggested that those who want to lose weight should think instead about the plates on which they serve their meals. Does the color of your plate affect how much you eat? A new study by Dr. Brian Wansink et al from Cornell […]
SERVINGS: 6 2 ruby red grapefruit 2 navel oranges 3 tangerines (or 5 mandarin oranges) 1 Tbsp chopped crystallized ginger 1 Tbsp chopped pistachios 2 tsp champagne vinegar 2 tsp extra virgin olive oil (we used California Olive Ranch) Preparation Instructions 1. SLICE peel from grapefruit, oranges, and tangerines. Cut fruit into slices and arrange […]
June 4 is National Running Day, a day to celebrate the runner in all of us. It is a day to reaffirm your commitment to running or make a pledge to include running in your life for longevity and lifelong health! Everyone knows that running is a great way to get into shape, but […]
Ingredients 2 tbsp reduced fat sesame ginger dressing 1/4 tsp chopped garlic Dash of ginger 4-6 oz Salmon filet 3 Cups fresh or frozen stir fry vegetable or any vegetable Preparation Preheat oven to 375 degrees. Combine dressing, garlic, and ginger in small bowl, add salmon and coat both sides. Cover and chill for […]
Esophagus cancer is the fastest growing cancer in the US, affecting approximately 18,000 people a year. The lifetime risk of developing esophageal cancer in the United States is about 1 in 125 in men and about 1 in 435 in women, highlighting a threefold higher rate of this disease in men over women. Over 85% […]
January 21st is National Hugging Day. Hugging is just good medicine. It transfers energy and strength and creates an emotional lift. It is a potent communication tool, as sometimes hugs can deliver the same message when words aren’t sufficient. It provides a health boost for the mind, body, and spirit. Here are 10 other important […]
It is estimated that between 15-25% of school children in the United States are overweight, placing them at risk for heart disease, diabetes, and high blood pressure. Only about half of all Americans aged 12 to 21 exercises regularly. Regular physical activity can help children be healthier now and in the future. Daily activity can […]