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. […]
When working out, the most critical part is the warm-up. Your workout simply won’t WORK OUT unless you have prepared your body for the demands it will soon encounter and skipping this important step will lead to both ineffective training and potentially serious injury. A pre-workout warm-up serves two major purposes—to enhance performance and prevent […]
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: 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: 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: 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 […]
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 […]
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 […]
It’s time to dispel the myth that massage is only a feel-good way to indulge or pamper yourself. In fact, massage can be a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are just looking for another stress reliever. Massage is a […]
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 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… […]
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 […]
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. […]
Although genetics certainly play a role in the development of heart disease, exercise is an easy way to help decrease your risk. And now that it is officially February, American Heart Month, why don’t you get started with a regimen for healthy physical activity? It’s a new year, and you have thought about losing weight […]
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 […]
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 […]
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 […]
As the largest organ of the body, your skin not only absorbs lots of nutrients, but it can also take in many toxins each day. Since your skin acts as your body’s barrier against those toxins, it’s so important to be aware of just what you’re using on your skin. If you’re putting dangerous ingredients […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 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! […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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, […]
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 […]
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 […]
I was listening to the radio the other day and the morning show commentators were talking about salad dressing…whether they prefer to buy a bottle of salad dressing at the grocery store or whether they make their own at home. Despite the fact that my local grocery store chain devotes nearly an entire aisle to […]
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 […]
This article appeared in The Reading Eagle Newspaper on December 3, 2014 and was reprinted with permission from the author. [column size=”1-2″ last=”0″] [/column] [column size=”1-2″ last=”1″] One of the questions I hear asked most often about eating plant-based foods is “where do you get your protein?” Typically people believe that the more protein you […]
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 […]
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 […]
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 […]
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% […]
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”? […]
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 […]