Source: The Nutrition Source What Is It? Mindful eating stems from the broader philosophy of mindfulness, a widespread, centuries-old practice used in many religions. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Mindfulness targets becoming more aware of, rather than reacting to, one’s situation and choices. Eating […]
Source: sallysbakingaddiction.com Description This juicy, jammy ginger pear galette combines slices of pear and bits of crystallized ginger with a super flaky, golden brown all-butter pie crust. Assembling it couldn’t be easier, and there’s no need to wait hours for it to cool before slicing. Prepare your dough at least 1 hour ahead of time, […]
Source: ecoenclose.com Now that you have a calendar full of environmental holidays, bringing the same eco-friendly spirit to all holidays is time. We all recognize that stretch from Thanksgiving to Christmas as “THE” holiday season. Unfortunately, that particular mega holiday season is not typically the most eco-friendly. This time of year can generate up to 43% […]
By: Jesse Futter Participating in art classes offers more than creative enrichment—it can significantly enhance mental, emotional, and even physical well-being. At GoggleWorks Center for the Arts in Reading, PA, students gain access to expert instruction and professional studios while also reaping numerous health benefits. Whether you’re painting, sculpting, or working with glass, engaging in […]
By: Kamrin Baker Between the “Be Kind” graphic T-shirts in every department store and Harry Styles crooning his signature reminder to “Treat People With Kindness,” the concept of kindness is rather trendy in our current climate. But kindness goes beyond a fleeting trend or a singular act; it’s a lifestyle and mindset shift that implores […]
By: Dan Gordon et al., The Conversation Exercise is great for improving heart health. But the thought of hitting the gym or going for a jog might put some people off from doing it. And, if you have a heart condition already, such dynamic exercises may not be safe to do. The good news is, you […]
As I reflect on the past 40 years of my life, I’ve been through my fair share of transitions that included moving across the country, starting multiple businesses and becoming a Mom. Among the highs and lows, I’ve encountered my fair share of hurdles, grappling with the weight of generational trauma and the relentless pursuit […]
Under the leadership of their advisor Zach Potter, a STEM/Technology Education teacher at Exeter Township Senior High School, a group of senior engineering students are working on a project, both for a class and a competition, based on light pollution and its negative effects on the sleep patterns and overall health of people. Part of the […]
By: Julia Capallo You may or may not consider yourself a creative person, but what does the term ‘creative’ really pertain to? While the concept of creativity is most often connected to the arts, Oxford Languages defines it as the use of the imagination or original ideas, especially in the production of an artistic work. […]
By GreenPath Financial Wellness Practical money management skills learned at an early age can have a lasting impact on the rest of your child’s life. In fact, this is one of the most important areas where you can truly change the course of their life. Educating your children about financial wellness will help them build healthy spending habits for the future. Here are some great ways to teach your kids about money. 1. […]
INGREDIENTS 2 6- to 8- ounce swordfish steaks (about 1-inch thick) 2 tbsp. extra-virgin olive oil, divided 1/2 tsp. kosher salt, divided 1/2 tsp. freshly ground black pepper, divided 6 shallots, peeled and halved 6 radishes, halved 3 tbsp. unsalted butter 1 tbsp. sesame seeds 1/3 c. blanched unsalted hazelnuts, lightly crushed 2 tbsp. shiro miso 1 tbsp. maple syrup […]
Author: Spine & Wellness Center Healthy nutrition includes drinking at least 4 to 8 glasses of water every day. Admittedly, this is a wide range, but 4 8-ounce glasses of water represent the minimum intake for adult men and women. A useful frame of reference is the presence or absence of thirst. Optimally, you should never feel […]
By Nisha Mele, age 13 As the carrot grows round and big The juices inside gain deliciousness I wonder if it’s ready to dig? You just have to guess. The mint grows like a weed Useful in many ways, It’s a great herb indeed. Although it will be picked eventually, in the garden it stays. […]
By Luca Mele, age 11 Green is the first glimpse of spring. The fresh, small blades of grass in a vast field. The brand new vines curling up the trees. Little bugs coming out to say “hip, hip, hooray!” Moss covering almost everything in sight. The contrast of the blooming buds and the small little […]
By: Jenna Hiester, Esthetician at United Artists Salon & Spa On your wellness journey, you probably think about ways to take care of your insides, but what are you doing to care for your body’s largest organ: your skin? Your skin is one of the most important players in your body’s first line of defense. […]
By Kathleen Jones, MSACN, CNS Nutritionist at The Vitamin Shoppe in Wyomissing The most wonderful time of year can leave a lot of us feeling defeated, and not ready to take on the New Year. But it doesn’t have to be this way. By following a few simple steps, you will be able to successfully […]
By Jeanine Dorman, Lactation Consultant with Berks County Breastfeeding Coalition One can’t talk about breastfeeding without talking about the benefits of breastfeeding. Breastfeeding is beneficial for both the mother as well as the baby. It is species specific and every mother’s milk is specifically designed for her baby. A mother’s milk changes throughout the day […]
by Rachel Romig Makes 8 servings (perfect for dinner then lunch on the weekend after a good snow shovel!) Ingredients: 1 can black beans 1 can kidney beans 2 lbs. ground turkey 2 onions – chopped 1 green pepper – chopped 2 35oz. cans Italian style tomatoes (I use one can chopped & 1 can […]
by: Debbie Stiller, Director of Wellness and Aquatics / Body Zone Sports and Wellness Complex A friend of mine just asked my opinion on wearable fitness trackers. She wonders if seeing that thing on her wrist will motivate her to move. She is wondering if it will make her more accountable … more able to stick […]
by: Anita Steele, Yoga Instructor Mindful Kids Yoga was created 3 years ago, out of pure dream and desire to give children what I’ve found through yoga – love and acceptance of myself. The benefits of yoga for children are endless. Every child should know how to “be”. Today’s children are born into a modern […]
By Jane Ellis, Yoga Instructor and Personal Trainer from Keys2Fitness When people think about their “core” more than likely their minds think of six-pack abs. Having ripped abs is certainly a motivating home fitness goal, and looking great lounging by the pool can help keep us encouraged to power through our workouts. However, these 6-pack […]
By Uday Shah, Owner and Chef of Shah’s Kitchen I planted my first backyard vegetable garden in Spring 2010. The idea and motivation for that came from a dinner that I attended in winter of that year. It was organized by the local chapter of Slow Food USA. Ever since, their motto of Good, Clean, Fair […]
by: Allison Witmer, B.S. in Nutritional Sciences from The Pennsylvania State University Submitted by: Redner’s Markets Checking out at only 10¢ a serving, rice is a budget friendly alternative to potatoes and pasta. Coming in many varieties, rice pairs well with other healthy foods including beans, seafood, chicken, vegetables and even fruit. You may have […]
by: Richard Gardner, President of National Alliance for Mental Illness (NAMI) of Berks County, PA I am an unmedicated bipolar 2 who has mixed episodes and can have ultra-rapid cycles. By the age of 35, I knew there was something different going on in my life. At that time I called it manic/depression. This was […]
By: Rachel Romig In early 2017 the annual Women2Women Spring Expo here in Reading, PA showed the video of their interview with the family of Katherine Johnson, the mathematician behind NASA and of “Hidden Figures” fame. The focus was Katherine’s amazing accomplishments during a time that not only didn’t recognize women as higher figures in […]
The Crohn’s & Colitis Foundation is a non-profit, volunteer-driven organization dedicated to finding the cures for Crohn’s Disease and ulcerative colitis, and to improving the quality of life of children and adults affected by these diseases. It was founded in 1967 by Irwin M. and Suzanne Rosenthal, William D. and Shelby Modell, and Henry D. […]
By: Allison Witmer, B.S. in Nutritional Sciences from The Pennsylvania State University Submitted by Redner’s Markets Keeping with the trend, avocados popularity continues to grow. They can be seen anywhere: toast, salads, sandwich toppings, dressings, smoothies, mousses – the list goes on and on! Even as culinary creations continue to evolve, the time-tested favorite way […]
by: Crystal Kulpcavage, MBA, CPC, ELI-MP, RM Although I was afraid to admit it to myself or anyone else, I was in a dark and heavy place. The stress had built up over the years, my mind owned me, and no matter what I tried, few aspects of my life were what I wanted them […]
By: Dr. Barton Smith, MD Preface: by Dr. Aparna Mele Why save farmland? Quite simply, without local farms, there is no local food. So by protecting the nation’s best farm and ranch land, we can improve the economic viability of agriculture, and by promoting community and small family farms, we can protect local food systems. […]
Submitted by Jessica Norris Pham, RD Recipe From Living Sweet Moments Gluten-free, vegan, healthy, and better than salsa! To make it healthier, add chunks of avocado too! Produce: 1 can black beans 1 can black-eyed peas ¼ cup cilantro 1 cup corn ½ English cucumber 1 garlic clove 2 green onions 1 jalapeno pepper Freshly […]
by: Rachael Romig My husband and I recently bought a house and while it was beautiful and in great condition there were things that we wanted to update and change to make it our own. Being a new homeowner I went in on my first day with my lists of things to do, things to […]
Freedom enables us to make choices. We often take this granted. Of course, freedom means many different things. Freedom means feeling less bogged down and less burdened. Having the time to focus on a new hobby, to focus on developing good health, and to focus on building relationships. Freedom means not being bound to current […]
Summer is here in full swing, and with the warmer weather and blue skies, people love to take their workouts outside. The major question that arises, can we burn more calories outdoors? The answer to that question is, yes. In this article, we shall dive into what and how is the best way to burn […]
by: Allison Witmer, B.S. in Nutritional Sciences from The Pennsylvania State University With warm weather finally upon us, we’re using any excuse we can to get outside, including while making dinner. Sure, your grill is great for classics like hamburgers and hot dogs, but it’s time to step it up! Try grilling these items for an […]
Digestive issues affect people of all ages and it stems from our lifestyles and diet. It seems that digestive issues are steadily on the rise. Digestion is what moves food throughout the body, keeping the nutrients and vitamins while expelling waste and ridding the body of the toxins that are not needed. When the digestive […]
WHAT ARE THESE OILS THAT I KEEP HEARING PEOPLE TALK ABOUT?!?! Young Living Essential Oils supports every body system to help you live above the wellness line. These oils are the best, pure, non-toxic products! These oils are derived from shrubs, flowers, trees, roots, and seeds. These distinctive components defend plants from insects, harsh environmental […]
The workforce in the United States has tremendously shifted over the past fifty years. For most Americans, a typical workday does not involve manual labor. With the advance of technology, occupations have become more sedentary. Not including sleeping, the average American worker is seated for 10-13 hours per day. If you add in eight hours […]
Eating locally is the idea of intentionally and purposefully eating locally grown or raised foods. It means growing or raising our own food. Supporting a local farmer’s market or farm stand. Or enjoying seasonal fare at a restaurant featuring fresh foods produced within our own (or a nearby) community. The 3 powerful benefits of […]
by: Jordan Scroble, Grow Your Own Freedom As we develop a deeper connection with our food we begin to see more of its inherent value. Food is nourishment. It provides our body with the fundamental building blocks and nutrients that it needs to function. Of course, the wrong types of food can wreak havoc on […]
by Michael Nash, My Fitness Boutique HIIT (high intensity interval training) involves working out for shorter periods of time at a frenetic pace, as opposed to the longer, less hectic alternative of steady state cardio. HIIT can be tough and will leave you shattered, but it is worth trying for so many reasons: • Quicker […]
By Kevin Spyker, Certified Healing Foods Specialist from Culture Den What does it mean to be human? Really, truly human? In a moment, you’ll understand why we are 1/10th as human as we previously thought, and how this realization has profound implications for modern medicine and nutrition… all with a little help from my friends… […]
By Jordan Scroble of Grow Your Own Freedom As gardeners and everyday inhabitants of the Earth we create waste. Waste is something leftover after a project we worked on. Waste is something no longer of value to us or perhaps we never placed value on it to begin with. Waste might be garden debris, fallen […]
From Allrecipes.com Submitted by Sarah Bundy, age 10 Ingredients 1 cup rolled oats ½ cup mini semi-sweet chocolate chips ½ cup ground flax seed ½ cup crunchy peanut butter 1/3 cup honey 1 tsp vanilla extract Directions Combine oats, chocolate chips, flax seed, peanut butter, honey, and vanilla extract together in a bowl. Form into […]
By Marc Cuzzuppe Co-founder and Managing Member of ALPHA AESTHETICS, LLC The concept of happiness is one of great debate. There is a commonly held belief that our experience is determined by our outside world. The flip side to this coin is the idea that money can’t buy happiness and that we create our own […]
Submitted by: Anna Grove, age 10 Raspberry and cream popsicles are the bomb. These are a must try. Simple and refreshing. I have never made these raspberry and cream popsicles before, and I really don’t know why. I have seen many variations of these so I figured I try my own, after all, summer weather […]
Freedom enables us to make choices. We often take this granted. Of course, freedom means many different things. Freedom means feeling less bogged down and less burdened. Having the time to focus on a new hobby, to focus on developing good health, and to focus on building relationships. Freedom means not being bound to current […]
By: Monica Mukherjee, MD, MPH, FACC, FASE Cardiovascular disease (CVD) represents a major public health crisis in the US and worldwide, and despite increasing awareness, women remain disproportionately affected. According to recent statistics from the American Heart Association (AHA), CVD remains the single largest killer of American women, with an estimated 700,000 deaths annually.1, 2 […]
By: Kevin Spyker Certified Healing Foods Specialist & Weston A. Price Foundation Chapter Leader Turns out Great-Grandma may have been right all along… Baking soda, vinegar, mason jars, salt, butter, tallow, bone broth, porridge, and yes… liver… The simple tools and ingredients of a bygone era are making a well-deserved comeback, and the deeper […]
How is the gym great for overall fitness and health? The gym, health club or fitness center, whatever the label, it is pertinent to your overall health, fitness and quality of life. The stress, sedentary lifestyle and underperforming nutritional habits the gym is integral to help turn your lifestyle around. By placing yourself in an […]
Cross training is typically defined as an exercise regime that uses several modes of training to develop a specific component of fitness. A runner, for example, will only utilize certain muscles when running. The hip flexor group and the gluteal group of muscles can get weak causing the pelvis to rotate and continue to affect […]
You’ve picked a new diet, found a new workout plan, made a list a habits to change, and told yourself, “I’m going to get back in to shape this time!” You stick to your strict regimen, and after a few days or a week, you fall off the wagon and go back to your old […]
The medicinal ritual of sipping tinctures made from tea leaves began during the Hun dynasty, 206 years before the birth of Christ. All tea, including white, green, oolong, and black, comes from the family Camellia sinensis. However, the word “tea” has evolved into a loose term that encompasses not only, the sometimes oxidized, fermented or […]
Most of us have heard the phrase, “Laughter is the best medicine.” Laughter yoga takes that saying to the next level. What could be better than taking something fun like laughter and combining it with yoga and pranayama (controlled breathing techniques and exercises)? You can find countless studies to show the health benefits of both […]
Do you typically just plant all of your veggies and herbs at one time in the Spring? If not, how many crops do you get out of the exact same garden bed space? Did you know that even in the Northeast United States you can get up to 5 harvests from the same space? By utilizing […]
Choosing the right cooking oil is important at any age. When substituted for saturated fats, monounsaturated fats, such as those found in olive oil, can help to reduce your risk for heart disease. In addition to being a source of monounsaturated fat, extra-virgin olive oil is also high in antioxidants called polyphenols that have been […]
I have been seeing different variations of energy bites gain popularity lately, and my version is an update of an old family favorite. This is a great alternative to processed bars for an after-school snack. Or, try bringing these energy bites to your office instead of cupcakes for the next birthday celebration, and you just […]
Penn State Berks offers the Exercise Science baccalaureate degree in Kinesiology. Kinesiology is the study of movement and the Exercise Science option offers students courses covering exercise physiology, motor control, exercises and sport psychology, sport history, sport philosophy, and biomechanics. Why is Kinesiology so important? Movement is the key to a better quality of life. […]
A few months ago I was sitting at my desk at work and realized that I wasn’t happy. Sure, I was happy but I wasn’t fulfilled. I wasn’t challenged, I wasn’t excited to take part in extracurricular activities, I was just…meh. That was never me! I wasn’t sure when it happened, but I was bored! […]
We all know that when you support local farmer’s markets, you should have a much greater likelihood of knowing exactly where the food and other products you buy come from. If you have questions, your farmer will be there answer them. If you want to find out how they care for their chickens, someone should […]
We are always super excited to start gardening in the Spring but as the Summer days approach 100 degrees with high humidity the garden can tend to be neglected a bit. Here are a few helpful tips and reminders to keep your garden thriving during the peak of the gardening season and beyond. Beat the […]
Honey has a long medicinal history. The ancient Egyptians not only made offerings of honey to their gods, they also used it as an embalming fluid and a dressing for wounds. In the laboratory, honey has been shown to hamper the growth of food-borne pathogens, and to fight certain bacteria. This is because bees add […]
It’s officially summer, and ovens across America are turning off and grills are firing up! Food safety is crucial not only in the kitchen to prevent food poisoning, but at the grill too. The same rules apply, especially when it comes to preventing cross-contamination. During grilling season, cross contamination tops the list of food safety […]
By John Monteleone, Head Trainer at Wyomissing Fitness There are a multitude of benefits for completing an exercise routine within 15 minutes. This change is fantastic to shock your system into achieving new gains. The major issue to avoid in any exercise routine is stagnation or a plateau. At some point, we all go through […]
By Marc Cuzzupe, Co-Founder and Managing Member of Alpha Aesthetics Humans were not designed to live sedentary life styles. Nor are we destined to live in a state of depression and sadness. It is my belief that we were created to move, work, laugh, and love one another. To want what is best for ourselves […]
The health benefits of regular exercise are well known. No matter what you age or current health, some form of exercise will strengthen your mind, body, and soul. Not sure? Read on to see how exercise can help! 1. Weight loss: Exercise not only burns calories during a work out, but transforms fat into muscle […]
Ingredients: 3 eggs, lightly beaten ½ cup vegetable oil + ½ cup unsweetened applesauce 3 tsp vanilla 1 ¾ cup white sugar 2 cups shredded zucchini 1 ½ cups all-purpose flour + 1 ½ cups whole wheat flour 1 tsp salt 1 tsp baking powder ¼ tsp baking soda 1 Tbsp ground cinnamon 1 pint […]
By becoming more aware of our thoughts, feelings, and body sensations, from moment to moment, we give ourselves the possibility of greater freedom and choice; we do not have to go down the same old “mental ruts” that may have caused problems in the past. The aim of Mindfulness-Based Cognitive Therapy (MBCT) is to increase […]
Are you thinking about starting your first vegetable garden but don’t really know where to begin? Have you been gardening for a few years and aren’t completely satisfied with the results? Are you just looking for a few tips to jump start your gardening mojo? I am going to share with you my 5 favorite […]
Want to grow your own food but don’t have any land to speak of? Here’s how to raise your veggies in pots that can sit pretty on a porch or even a fire escape. Wherever you garden, containers are a good choice for solving the conflict between intrusive weeds and roots and your vegetables. The […]
It’s a great time to discover the many tasty and healthy ways you can use soyfoods in your family’s meals and snacks. No one says you have to go vegan, or even vegetarian, but the benefits of a plant-based diet are well documented. And the good news is that improving your diet can be as […]
Why aren’t you growing the best food ever? Everybody’s doing it. Start a veggie garden to grow your best tomato ever! I don’t need to bore you with the nutrient profile differences between fresh produce picked at the peak of ripeness and eaten within 30 minutes and produce that has been sitting around for a […]
When it comes to eating sensibly, it’s not always WHAT we eat, but HOW MUCH we eat. Most Americans underestimate their food intake and overestimate physical activity, resulting in a positive energy balance (aka weight gain)! Even the most nutrient-dense foods, when consumed in excess, can contribute to weight gain. How to stay on track […]
3,2,1. Happy New Year! It’s customary to ask people during the first week of the New Year about their resolutions. What if just this once, we stuck to it? What if just this once, we chose something to motivate us when we waiver? What if just this once we committed and were able to look […]
Thanks to the power of the information age, everyone seems to have the right answer to this question. No doubt, every time I open my email or turn on the television, there seems to be some new ad for a miracle supplement or a ground breaking new diet. If you ask me, the real answer […]
Veggies and water and exercise, oh my! Chances are you already know the basics of how to live a healthy lifestyle. A proper diet, exercise, fresh air, and sufficient rest are all key. But, what happens when all the “how to” becomes so overwhelming that it starts to feel impossible? Nowadays, there are countless diets, […]
Phytochemicals are a non-nutritive part of a plant that provides benefits to our bodies. They are considered non-nutritive because they aren’t vitamins, minerals, carbohydrates, protein, fat or fiber. Researchers have found that these phytochemicals, or otherwise known as phytonutrients, are beneficial for our bodies. It is even more interesting that when researchers extracted the phytochemical […]
Okay America, it’s time to get trendy for this grilling season. The trend to blend that is. So if there was a way to prepare your foods to be more flavorful, contain less calories and more nutrition, not add any high tech equipment or fancy ingredients, and it can actually save you money, would you […]
Have you ever stopped to think about all the wonderful things our bones do for us? Besides giving our bodies structure, protecting our organs and anchoring our muscles, they also allow us to perform basic functions like sitting, standing, walking and running. And as many of us know, the best way to keep our bones […]
With the summer season rapidly approaching, we are shifting our focus to the outdoors! One great family activity that can be enjoyed throughout the entire summer season is creating your own garden! Now a garden doesn’t need to entail lots of land or resources. A garden can be a great addition to any size backyard, […]
Esophageal cancer represents 1.1% of all new cases of cancer in the United States. Compared to other cancers such as prostate, breast, lung, and colon cancer, it is relatively rare. It is the 18th most common cancer in the United States. Although there has been an increasing trend in the incidence of esophageal cancer, the […]
This expression may sound crass, but the literal question is very important. “What IS up your butt?”, or better said, “what is in your colon?” may determine if you will get colon cancer or not. As pointed out by the Colon Cancer Alliance, “the dangers, prevention, and treatment of colon cancer are still not widely […]
Despite continued advances in medicine, heart disease remains the leading cause of death for men and women in the United States.1 Each February marks the campaign to increase awareness of heart disease, and to focus on what each of us can do to decrease our own individual risk. So what exactly is “heart disease”? […]