By Aparna Mele, MD EMBRACE TOMATOES! There is more to eating tomatoes than just their fantastic and fresh taste. In fact, they happen to be great for your health! Beyond being incredibly versatile and the fact that they can be prepared in seemingly endless number of dishes, tomatoes are full of health-enhancing properties and should […]
Submitted by Tina Kutz Ingredients for the base and crumble topping: 1 cup all purpose flour or whole wheat pastry flour ¾ cup old-fashioned oats ½ cup granulated sugar ¼ cup packed brown sugar ½ tsp cinnamon ¼ tsp salt ½ cup unsalted butter that is melted 1 large egg yolk 1 tbsp packed brown […]
By Aparna Mele MD While the health benefits of eating and cooking with coconut oil are well understood–including improving digestion, fighting infection, and increasing metabolism—a growing body of scientific studies are starting to highlight its far-reaching topical benefits too. Studies show that coconut oil—which is extracted from the meat of mature coconuts—may improve skin barrier […]
By Yuriko Beaman, M.S. Summer is a time to lighten. It’s the ideal season to spend more time int he sun, eat lighter foods, and make our homes lighter. As a professional organizer certified in the KonMari™ method, I guide my clients through a process which helps them to focus on what they want to […]
By Aparna Mele, MD Exercise has widespread and far-reaching effects on the body, and not just in the ways you think. You may be aiming for that six pack or getting to your goal weight, but focusing on these appearance-based measures can actually be defeating and self-sabotaging. A study published in the Journal of Health […]
Source: Eating Well magazine Nov-Dec 2017 Nut-free, gluten-free, egg-free, soy-free and a healthy recipe for bone and brain health, plus boosts immunity! Ingredients 1 tablespoon extra-virgin olive oil 8 cups chopped kale ¼ cup water 2 cups shredded or diced cooked chicken 1 teaspoon ground cumin ¼ teaspoon salt ¼ teaspoon ground pepper 1 (10 […]
By Sharon Wagner If you’ve ever asked yourself “What are my chances of needing — and paying for — long-term care?” then this article is for you. Many seniors find Medicare invaluable when it comes to healthcare coverage, but they are often surprised to learn about critical healthcare needs it does not cover. Long-term care, […]
By Aparna Mele, MD There are many benefits to regular physical activity. Add brain health to them! One study conducted at the Mayo Clinic showed that people who regularly engaged in moderate exercise five or six times per week later in life reduced their risk of mild cognitive impairment by 32 percent compared with more […]
By Aparna Mele, MD Anyone interested in weight loss has heard of the KETOGENIC diet, colloquially called the “keto diet”—a low carb, moderate protein, and high fat diet that purposefully puts the body into a metabolic state called ketosis. In ketosis, the liver produces ketones, which become the main energy source for the body. By […]
By Aparna Mele Water sampling studies throughout the country have revealed the presence of antidepressants, beta-blockers, anxiolytics, antibiotics, analgesics, antihypertensives, hormones, and more. A decade of research has clearly demonstrated that medications in water have significant detrimental effects on other species who depend on these waterways for life. Amphibians, fish, and reptiles have shown altered […]
By Matilda Davies Most healthy adults need at least 150 minutes of moderate aerobic exercise of 75 minutes of vigorous aerobic activity every week. Exercise fights stress, anxiety, and depression, can help you get better sleep, boost your heart health, improve brain function, build muscle strength and definition, maintain a healthy weight, and even reduce […]
Submitted by Diane Wilikofsky Source: Fountain Avenue Kitchen Ingredients 2 medium sweet potatoes, chopped (About 16 ounces or 3 cups chopped; I don’t peel, but you may if preferred) 1 cup dry brown lentils 1 cup chopped yellow onion 1 medium fresh jalapeno, seeded and finely chopped (or 1/4 teaspoon cayenne pepper) 3 cloves garlic, […]
By Meredith McGrath, RD Proper food safety involves much more than throwing away expired milk or washing your fruits and vegetables. While these actions are important, there are several more common food safety mistakes that can result in major consequences. Mistake #1: Tasting food to see if it’s still good You can’t taste, see or […]
By Kim Thomas, Us Health Corps Losing even just a bit of weight can be difficult, but overriding a lifetime of bad habits that have led to obesity is a big challenge. You will be bombarded with contradictory information on how to lose weight quickly and effortlessly, but these methods are short-lived and can actually […]
By Erica Wennell, My Gut Instinct Board Member We often hear that our children are our greatest asset, the door to the future. How can we help them build confidence in their financial future? One good answer is a credit union savings account. By encouraging regular savings at Sun Federal CU, you prepare your kids […]
Prebiotics By Aparna Mele, MD Prebiotics are types of dietary fiber that that arrive undigested at the colon, where they are readily fermented by beneficial bacteria, allowing them to grow and thrive. In order to be classed as a prebiotic, they must be selectively fermented by these good bugs, whilst being ignored by pathogenic bacteria. […]
By Laural Miller, My Gut Instinct Board member Stress wreaks havoc in us. This happens whether we physically feel stressed or not. When our body is triggered and the flight or fight mode is activated, no matter how big or small the stressor; our bodies can be set on fire. Now, not all stress is […]
By Aparna Mele, MD In honor of Earth Day, April 22, 2019, this blog article is dedicated to the perils that face the health of our planet’s oceans and ecosystems, wildlife, and even ourselves. Over the last many decades, humans have progressively dumped tons of garbage and waste into our oceans. One of the most […]
By Paige A. Mitchell, Freelance Writer & Reviewer Mindfulness is all the rage right now, but what does it really mean? We’ve heard of eating mindfully, living mindfully and increasing our ability to be mindful by staying off our phones and maybe even doing some yoga. A good all-purpose definition is that mindfulness is the […]
Contributed by Michael Nash from My Fitness Boutique Our greatest intentions to go to the gym regularly can be obstructed by a lack of free time or the growing cost of gym memberships. If your gym plans hit a brick wall and remain unfulfilled, why not try these 30-minute high-intensity workouts at home? No need […]
By Aparna Mele Traveling, whether for business or pleasure, does not necessarily have to mean leave your fitness goals behind. It is true that when it comes to reaching your fitness goals, consistency is always crucial to success. Still, while travel workouts are obviously great if you can fit them in, don’t stress about taking […]
Source: The Mediterranean Dish Ingredients 1 bunch Swiss chard, chopped (2-3 cups chopped leaves) Olive Oil 2 cups cooked (steamed or canned) brown lentils, drained 1 pomegranate, seeds of 1 small red onion, finely chopped 1/2 English cucumber, finely chopped 1 cup crumbled feta cheese for garnish Ginger-Mint Vinaigrette 1/3 cup white balsamic vinegar 1/3 […]
By Aparna Mele, MD March is National Colorectal Cancer Awareness Month. Colorectal cancer is the third leading cause of cancer in both men and women in the United States with an estimated 140,000 cases a year. Colorectal cancer is significantly higher among minorities, and African Americans have higher mortality rates and higher incidence rates of […]
Contributed by Rachael Romig Source: www.skinnytaste.com I used to work at an Italian restaurant called Bensi, in Wyomissing, (RIP!) and I discovered chicken Milanese. I never knew something could be so easy, healthy and delicious. When friends were coming over for dinner recently I remembered this amazing dish and found a recipe online from SkinnyTaste.com. […]
By Sharon Wagner It’s not easy getting your arms around the ins and outs of Medicare, Medicaid Advantage, and Medigap. Congress has struggled for years trying to make it all easier to understand and more responsive to the needs of America’s older citizens. However, as you try to make sense of all those supplemental plans, […]
By Laurie Larson We’ve all been sleeping all of our lives; that’s a no brainer. What you may find alarming to learn is that you may be doing it all wrong. There are obvious connections between our sleep and our health. When we lose out on sleep, our health begins to suffer. Chronically skipping out […]
By Aparna Mele Indian food is most popular for its diverse and exotic flavors. The variety of foods, spices and dishes that are native to India makes Indian food one of the most wholesome foods in the world. But lately, Indian food has begun to be categorized as unhealthy because Westernized preparations can be high […]
By Erica Wennell, My Gut Instinct Board Member Have you recently heard about people raving amount Whole 30(W30)? Does it sounds like they are part of secret club? What are they doing? Using 30 secret ingredients? These are all things I thought before giving it a try. I’ve dabbled in all the popular diets; Atkins, […]
By Laurel Miller, MGI Board Member and Professional Life Coach Duality. It is the art of seeing and being at two different spectrums at what feels like the same time. Moving into 2019, make your personal theme to both inhale AND exhale. Doing vs. Being I have learned over my personal journey the last few years […]
By Francine M. Scoboria, Communications Coordinator at Safe Berks For many of us, eating a healthy and nutritious diet and exercising several times a week is a difficult challenge. We are busy people – working, driving our children to band practice and basketball games, washing dishes, folding laundry, paying bills…the list of tasks goes on […]
By Cara Wojciechowski, MT-BC Music Therapist at Tower Health Reading Hospital Music is universally used as a means of coping, healing, communicating, and socializing. However, many people are unaware that music therapy is a clinical, evidence-based profession that targets clinical goals using various music interventions. I first learned about music therapy through a volunteer experience […]
By Aparna Mele, MD Winter can be harsh and detrimental to your skin, making it dry, itchy, and irritated. Cold, blustery conditions outside can leave your skin feeling raw, while indoor heat from a roaring fire or hot shower zaps moisture from the air and strips your skin of its natural oils. There are however […]
Written by Andre Young, Founder & President of You Evolving Now, LLC Remember dating! Getting to know someone, what they think, and who they really are. The dating period is an important time in any relationship and allows you to best evaluate the other person, learn their wants and needs, and them to learn YOU… […]
Source: National Center for Environmental Health; Centers for Disease Control and Prevention Make sustainable holiday choices when you are shopping, traveling, sending cards, decorating, and choosing gifts. When you save energy and resources, you protect the environment and safeguard health both now and for the future. Are you one of those organized people who are […]
By Yuriko Beaman, M.S. We have a large quantity of items in our homes, and it elevates our stress levels. A team of social scientists has demonstrated that clutter in homes increases women’s stress-hormone levels. In a 10 year study published in Life at Home in the Twenty-First Century, authors Jeanne E. Arnold, Anthony P. […]
By Kim Thomas of US Health Corps Digestive problems can wreak havoc on your quality of life. Gastrointestinal issues don’t only leave you uncomfortable, but they also make it difficult to maintain a normal life. After all, it’s hard to be present in a business meeting or social gathering when you’re constantly worried about finding […]
Published in Taste of Home August/September 2003 Take advantage of the fall season and its abundance of all things apple to make a delicious apple cider to warm you up on a nippy autumn day! Ingredients 1 gallon apple cider or apple juice 1 cup orange juice 1/4 cup maple syrup 1/2 teaspoon orange extract […]
Written by: Andre Young Success, our dreams, and our desired lifestyle as People, Partners, Parents, and Professional… are all found in our language. You have the ability to speak your dreams into success if when you intentionally chose the proper language, influence the proper daily action, and maintain an EVOLVED mindset… but it all starts […]
By Aparna Mele Boot camp workouts come in all forms theses days, from bridal themed boot camps for toning people up for their nuptials, to military style varieties to increase fitness prowess. Some emphasize cardio and aerobic fitness, while others focus on strength training or weight loss. All, however, share certain features that include serial […]
By Aparna Mele Easy tips for healthy holiday eating With the holidays approaching, 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 […]
Data provided by National Cancer Institute. October is National Breast Cancer Awareness Month. Breast cancer is the second most common cancer in women, with about 252,000 cases a year and the second-most deadly claiming 40,000 women annually. One in 8 women will get this horrible disease. The good news is that survival rates are high if […]
By Crystal Kulpcavage of Seeking A Sense of Purpose “Mommmmmmm. I’m borrrrred.” Ugh. Nails on a chalkboard fade in comparison to the way that whine makes my skin crawl. I knew motherhood would present a lot of new challenges to me, but the expectation to be a constant entertainer was not one I saw coming. […]
By Kate Murray This article was published in the Reading Eagle Newspaper on 10-10-18 and is being reprinted with permission from the author. Fall is a great time to return to gratitude and thanksgiving, and there is no better time than the present to refocus your priorities on your health and your family. For the […]
By Kim Thomas of US Health Corps Are you looking for some simple ways to improve your overall health? Then you will be happy to know that staying healthy doesn’t have to take a lot of time or effort. Some of the most effective strategies for strength and wellness start with a shift in your […]
By Sarah Luber, DO Tower Health Reading Hospital Many “diets” have been developed in attempts to help persons lose weight, reduce risk factors for chronic disease, and to improve overall health. Plans such as South Beach Diet, Atkins Diet, and Paleo Diet are widely utilized and have shown short term successes, primarily in weight loss. […]
By Freya Oostingh Alzheimer’s and hope are two words you seldom see together. According to the Alzheimer’s Association, “Alzheimer’s is the 6th leading cause of death and the only cause of death among the top 10 that cannot be prevented, cured or even slowed.” It is estimated that by 2050, ONE HALF of adults over […]
By Megan Elbaum You reach into your bathroom cabinet and realize your favorite mascara and face wash are almost empty. You head to the local store and browse the aisles for your favorite products. Maybe you look for some items currently on sale. Did you ever stop to think to yourself, “What’s in these products?” […]
By Dr. Donna Kulp, Chiropractor and Board Certified Clinical Nutritionist with Diplomate Degree in Clinical Nutrition. There are two types of people when it comes to health and wellness. The first type believes he/she is generally a healthy individual. She chooses whole wheat bread over white bread, purchases organic vegetables when they are available; she […]
By Aparna Mele MD; Source: Halfbakedharvest.com For years now, the Mediterranean way of life has been looked to for health inspiration, and it’s easy to see why. The Mediterranean diet has been linked to numerous health benefits, from treating acid reflux to lowering cholesterol and reducing the risk of cardiovascular disease, diabetes, breast cancer and dementia, […]
Did some financial planning and it looks like I can retire at 62 and live comfortably for eleven minutes. By David Rabenold, Regional Vice President of Primerica Financial 8 RULES OF FINANCIAL WISDOM Have a Current Written Financial Plan You can’t reach your destination if you don’t know what it is. A financial GPS […]
By Julia Nickey, Regional Director, Marketing & Communications Penn State Health St. Joseph Did you know there are four critical health numbers that measure your overall health? Blood pressure, blood sugar, cholesterol, and BMI are key indicators of your risk for diabetes and cardiovascular diseases such as heart attack and stroke. Knowing these numbers – […]
By Sana Malik, Personal Chef of Clean Junk Food Ah, summer! Time for barbecues, ice cream, and ice-cold brews. Yes, it is the time for eating those delicious foods that tend to wreak havoc on our systems. While eating hot dogs and hamburgers every weekend is enjoyable, there comes a time when something light is […]
By John Monteleone, CSCS, CSPS, EP-C, FMS Level 2 In the age of vast instant information for the consumer, misinformation plagues sound decision making for the right products and services. The field of health and fitness is no different from other industries regarding this matter. So, what is the consumer to do? In this article, […]
By Allison Witmer, B.S. in Nutritional Sciences, on behalf of Redner’s Marrkets With summer’s warm weather, use 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 unexpected way […]
By Aparna Mele Core-crunching tips from our favorite reptile! Perhaps it isn’t a coincidence that I am kicking off my summer with a trip to Florida when I chose to write this, but I was inspired to up my fitness game when I was observing the American crocodile stealth across the ground. When noting the […]
By Kim Thomas of US Health Corps For people with diabetes, keeping close tabs on blood sugar levels is essential, even when they’re feeling fine. But there is much more to managing the chronic condition than simply monitoring glucose levels and managing medications. Your diet, lifestyle, and even your support system can have a huge […]
Sweet and Savory Salads Salads are perfect for summer. They are light and bright, cool and refreshing, and best of all, you can take advantage of the bounties of your garden or local farmer’s markets! You can create a symphony in your palate by bringing opposite flavors together in your salads. Try mixing berries, figs, […]
By Aparna Mele It is becoming apparent and no longer controversial: Humans and their smartphones aren’t always a healthy mix. New research has been coming in over the last several years, suggesting that looking at screens for hours a day can have some serious health and mental health consequences. One new study found that time […]
With love from: Rachael Romig, owner Just Breathe. Weddings & Events This year my husband and I discovered that he could no longer eat gluten. (Thank you, Dr. Aparna Mele from Digestive Disease Associates!) We should have seen it coming because he has had stomach issues for some time now but hearing it from a […]
By John Monteleone, Head Trainer at Wyomissing Fitness In over ten years of personal training, the most common clients I train are the professionals who sit all day. Sitting is rapidly becoming the new smoking. There are several health risks involved being seated for most of the day. The average American is seated approximately thirteen […]
From My Gut Instinct: Our Mini Gutsy Girl manekins were painted with love (and pro bono!!) by local artists Anne Chase and Sharon McGinley of GoggleWorks Center for the Arts. We at My Gut Instinct extend our deepest gratitude to these two very gifted artists and forward-thinking women, and we applaud their support of our […]
You’ve seen her life-size figure running around Berks, but lately she’s been prepping for her anticipated travels around the country! Gutsy Girl has downsized to get portable-ready for traveling…quite literally. Meet Mini-Gutsy, our tabletop mini version of Gutsy Girl On The Go, created by the talented Ann Chase and Sharon McGinley of Googleworks Center For […]
By Aparna Mele Water sampling studies throughout the country have revealed the presence of antidepressants, beta-blockers, anxiolytics, antibiotics, analgesics, antihypertensives, hormones, and more. A decade of research has clearly demonstrated that medications in water have significant detrimental effects on other species who depend on these waterways for life. Amphibians, fish, and reptiles have shown altered […]
If You Want to Change Your Life, Start with You By Kim Thomas There is nothing worse than looking at someone else’s life wishing you could be in their shoes. But here’s the thing: your shoes fit just fine; you just need to break them in. If you want to improve your life, you have […]
The sweet potato is the new star of breakfast. What’s not to love? It’s delicious and versatile, plus loaded with fiber and nutrients like vitamins A and C and potassium. Best of all, it keeps well when made in advance. Get ready to love waking up in the morning with this delicious recipe Sweet Brekkie […]
By Aparna Mele Part of a parent’s job is to teach our kids to be self-reliant and prepare them for the hard knocks and tough breaks in life. While we never want our children’s lives to be difficult, how can we set them up for success in the today’s competitively spirited world, if they don’t […]
By Aparna Mele Earth Day is a time to honor and respect our beautiful planet, bring global awareness to the environmental issues we are facing, and shed light on ways we can each help to protect the earth as citizens of this planet. With the perils now facing our Earth, it has now become critical […]
By Erica Wennell, Commercial Lender with Customers Bank and Board Member of My Gut Instinct Credit reports and credit scores can be an intimidating thing to face. Having worked in the banking industry for 12 years I’ve met with many people who were scared of their credit report. If you’re feeling anxious about your credit […]
By John Monteleone, Head Trainer at Wyomissing Fitness “I believe that children are our future, teach them well and let them lead the way.” That is the classic lyric from “The Greatest Love of All.” Yes, the children are our future! However, how can we expect to teach them with poor nutritional choices, increased […]
Homemade recipe by Maria Theresa Post, a healthy Berks County citizen who hails from Italy! The term “wedding soup” comes from the Italian language phrase “minestra maritata” (“married soup”), which is a reference to the flavor produced by the combination/”marriage” of greens and the meat Ingredients Soup: 12cups low sodium broth 1 pound of curly […]
By Aparna Mele Not all training needs to happen in a gym. Many of us can get a phenomenal workout in the great outdoors. Life is full of stressors that chip away at us every day and that our bodies have to absorb: non-stop technology, the work-life imbalance, stressful social interactions and home situations. Even […]
By William Doyle of Olympus America Early detection of abnormalities is a critical part of preventing colon cancer. During a colonoscopy, it is important that your physician is able to view the colon in as much detail as possible so that abnormal areas can be detected and treated right away. The advanced imaging technology of […]
Source: www.foodfanatic.com Submitted by Erica Wennell Ingredients 3 1/2 cups Almond Flour 1 teaspoon Baking Soda 1 teaspoon Salt 1/2 cup Coconut Oil, Melted and cooled 1/2 cup Honey 2 Eggs 1 teaspoon Pure Vanilla Extract 2 cups Dark Chocolate Chips, Paleo-friendly, like enjoy life semisweet chocolate mini chips Directions Preheat oven to 375°F. Line […]
By Aparna Mele, MD Acupressure is a therapy developed over 5,000 years ago and is an important aspect of Asian, especially Chinese, medicine. It relies primarily on using the thumbs, fingers and palms to apply pressure to various points on the body. Traditional Chinese medical theory charts the body like a human map, marked by […]
By Ariana Fantasia-Davis Intern and Coach // Girls on the Run of Berks County The time between third and eighth grade is crucial to the development of young girls as it is the time they begin to encounter struggles that will test their self-confidence and challenge them to make decisions that will define the type […]
What is American Heart Month? American Heart Association February is American Heart Month, a federally designated event, is an ideal time to remind Americans to focus on their hearts and encourage them to get their families, friends and communities involved. Chances are, we all know someone affected by heart disease and stroke, because about 2,300 […]
By Tammy Balatgek, DDS, MS New research revealed what happens in your mouth doesn’t stay in your mouth! Did you realize that your mouth is the beginning of your digestive tract? That means we are swallowing mouth bacteria and causing inflammation in our gut and throughout our entire digestive tract which then gets absorbed into […]
By Aparna Mele Pyeong Chang, Republic of Korea will host the XXIII Olympic Winter Games, Feb 9-25, 2018. The Olympics are a spectacular celebration of the world’s best athletes, all convened together to achieve the highest levels of athletic accomplishment and success in the world. The games, the scores, the advertising—they fill our TVs and […]
Source: Everyday Food, Oct 2007 Warm up your winter with this gut healthy soup that is loaded with fiber, vitamins, and antioxidants. Bonus, it’s all vegetarian too and a great way to add to your daily vegetable intake! Ingredients 1tbsp olive oil 2 tbsp tomato paste ½ tsp dried thyme 1 medium onion, chopped Coarse […]
By Aparna Mele It’s a new year and like many, your new year’s resolutions include getting in shape and joining a gym. Congratulations! You are to be applauded for your motivation and resolve to get your health back on track and incorporate fitness back in your life, but it can be daunting and overwhelming to […]
By Dale Ashley of Academy of Massage and Bodyworks Massage therapy has many benefits, particularly during the cold harsh winter months. Colder weather tends to bring on many discomforts including aches, pains and arthritis, not to mention winter colds, sinus infections, seasonal depression and the dreaded flu. Massage has many wonderful benefits, and in the […]