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 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 […]
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 […]
By: Maria Alcoke, Founder & Host of The Engine Mom Podcast, CF-L1 Trainer We make hundreds of decisions every day. From the moment we wake up, “Should I hit snooze or get up?”, “What should I wear today?”, “What am I having for breakfast?”, etc. We’re making even more decisions if we have children to […]
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: 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: 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 […]
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. […]
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 […]
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 […]
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 […]
May brings Mother’s Day, a day to celebrate our moms and mother figures, as well as motherhood, maternal bonds, and the influence of mothers in society. But more than this, the love and attention of a mother, father, or caregiver molds who we are. What is the role of a parent in the early development […]
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 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 […]
According to the U.S. Census in 2013, more than 35.5 million Americans listed their heritage as Irish. So, it is not surprising that for many Americans the month of March has become synonymous with St. Patrick’s Day, and the chance to embrace Irish culture. Also known as the Feast of Saint Patrick, St. Patrick’s Day […]
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 […]
A healthy diet is one of your best weapons to fight cardiovascular disease. Simple tips for a heart healthy diet can keep heart disease away! Stay away from the S’s! That means salt, sugar, starches, and saturated fats. Sodium functions in the body to retain fluid, and as a result, raises blood pressure, which increases […]
February is American Heart Month. Despite continued advances in medicine, heart disease remains the leading cause of death for men and women in the United States. One in every 3 deaths is from heart disease and stroke, equaling 2,200 deaths per day. Each February marks the campaign to increase awareness of heart disease and focus […]
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 […]
Heart disease is the number one killer in women, causing 1 in 3 deaths each year. That’s approximately one woman every minute! But it doesn’t affect all women alike, and the warning signs for women aren’t the same in men. Well-known symptoms of heart attack include chest pain and radiating discomfort into the left arm. […]
Feeding a family can be an expensive so it’s unfortunate when unused food goes to waste. More than 1/3 of food produced globally is wasted or spoiled. Americans throw away up to 40% of the food they buy, and organic matter in landfills provides 20% of methane emissions, a potent greenhouse gas that contributes considerably […]
Once cold weather hits, a bowl of cereal just doesn’t cut it. But deciding how to keep a comforting wintertime breakfast meal healthful can be a challenge. When it is freezing cold outside and the snow is falling, many of us crave bacon, eggs, pancakes, and cinnamon buns. Problem is, these foods can really kill […]
Think about how many hours per day you spend sitting. Now, think about how many hours per day you spend on your feet? In this article, I will mention some of the detriments of being sedentary, as well as several simple adjustments that you can do to ensure that your body is at its optimal, […]
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 […]
When boutique fitness classes, gym memberships, and pricey trainers can break the bank, it may seem like fitness is totally unaffordable. But you can get a great workout at home by stocking up on these highly affordable basics! Jump Rope: A versatile tool that can build up your endurance and stamina and meets your cardiovascular […]
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 holiday season can make it hard to stick to your fitness schedule. Between the chillier temps, holiday pies, land cross-country travel, it can be pretty tough to stay active during the holiday season. Family obligations, work parties, and last-minute shopping means that hitting the gym often gets delayed or crossed off the schedule altogether. […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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