2023 Health Wellness Beauty Supplement

822 Nazareth Pike, Nazareth • 610.746.1895

HNicki B’s Salon is a contemporary salon offering services from head to toe.

Beth Ann Lerch Owner/ Stylist

Beth Ann is a seasoned stylist who feels very blessed that she gets to do something she truly loves- making people look and feel good about themselves. She knew very early that the beauty industry was for her and has experienced many aspects of it. She started her career in a brand new salon, building a wonderful clientele from the ground up. She went from stylist to manager to owner. Along the way, she worked in a children’s only salon, was an educator for Matrix and received many Certifications in Color, Keratin Treatments and Skin Care from various companies. Beth Ann feels strongly about education and views it as a never ending process. Beth Ann has taken all her experiences and put them into creating Nicki B’s Salon.

Jenna D’Andrea Stylist

Jenna has been in the industry for 17 years upon graduating from the Career Institute of Technology as well as Nazareth High School. She has been with Nicki B’s since 2008. Jenna is an experienced and well-rounded stylist who specializes in color, especially blondes and loves to balayage. Jenna truly has a love for making her clients feel and look their best.

Melanie Oswald Stylist

Melanie has been part of the team since 2019 and we couldn’t be happier. She is a 2016 graduate of Metro Beauty Academy. Melanie excels at a wide range of services from color and cuts to the most amazing pedicures. Melanie is truly an asset to the salon. She is hardworking, attentive and always looking for opportunities to grow and learn new techniques.

Bethany Towne Massage Therapist

Bethany is a licensed massage therapist who completed Northampton Community College’s Massage Therapy Program and received her state licensure in 2019. She has taken classes to be certified in lymphatic drainage, myofascial cupping, and prenatal massage. Bethany plans on continuing her education in massage as well as pursuing her bachelor’s degree in biology. She enjoys helping clients who just want to relax and feel good but she is also passionate about the therapeutic aspects of massage. Her passion is helping people whether it be for pain management or stress relief. The benefits she received from massage therapy and a curiosity to understand her own physical pain were what originally inspired her to become a licensed therapist herself.She is a naturalist who enjoys yoga, biking and being out in nature. Everyone can benefit from massage therapy and Bethany welcomes you to book a session with her.

Through our dedication to continuing education, we strive to provide you with an unparalleled experience. Our experienced stylists provide the best hair styles and colors to compliment you without compromising your hair’s integrity. We specialize in advanced hair coloring, cutting and Keratin Treatments. We also provide outstanding spa services including natural nail services, pedicures and massage. We hope to exceed your expectations of extraordinary quality and superior customer service by our commitment to building relationships with you, our valued client. h h h h

License# MSG013365

All About Ice Baths: Science-Backed Reasons To Take The Plunge

mindbodygreen.com/articles/ice-bath-benefits

Taking an ice bath, in which you purposefully submerge yourself in a tub of ice-cold water for a set period of time, has quite a few proven benefits to its name.

Proven Benefits of Ice Baths

Cold showers and ice baths are both examples of hormesis—positive stressors that cause the body to push beyond its comfort level and adapt physically and cognitively.

When done safely (in a controlled environment for a set amount of time), immersing yourself in an ice bath can result in the following benefits:

1. Aids in muscle recovery and cellular energy. Professional athletes who jump into ice baths postworkout are onto something. As shown in a 2022 meta-analysis published in the journal Sports Medicine, cold water exposure is beneficial for muscle recovery.

2. Reduces stress and increases resilience. Taking a deliberate dip in an ice bath can also help you cope with taxing emotions like stress and anxiety.

3. Improves sleep. Taking an ice bath definitely wakes the body up at that moment, but one randomized study in which the nocturnal core body temperature, sleep, and heart rate variability was assessed in male athletes, found that those instructed to wholly immerse themselves in an ice bath after running on a treadmill clocked in betterquality sleep.

4. Supports mood and alertness. Taking a dip

in freezing cold water might not sound like a moodboosting activity, but science says otherwise. Cold water immersion triggers the release of a variety of neurotransmitters, among them dopamine, a happy hormone that elicits feelings of pleasure.

Ice Bath How-To

When gearing up for your first ice bath (whether in a studio, a cold lake, your bathtub, or an at-home cold plunge tub), it's important to remember that, physical discomfort aside, it's largely a mental obstacle.

Most ice bath protocols recommend submerging your body from the neck down, in water that is approximately 50-59 F for 10-15 minutes per week, divided over a few sessions. Your breath can be an ally as you brave the cold, and incorporating breathwork techniques like the Wim Hof method might help you out.

Once your cold plunge is up, following it up with hot therapy—like a sauna or steam—can feel great

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Crystal Expressions by Ganz and Leanin’ Tree Greeting Cards and Gifts.

•Russell Stover Candy

•Western Union & UPS Services

•Lottery & Fax Services

Side Effects

Ice baths aren't for everyone. Anyone with circulation issues or diseases (like Raynaud's syndrome), peripheral vascular disease, who is or may be pregnant, who has a history of frostbite, who has open wounds, who's had recent surgeries or heart problems should consult with a doctor first. That said, even those who are cleared by a

professional to practice cold water immersion need to be aware of its side effects. For example, even if you are capable of staying in the bath for long periods of time, prolonged exposure to the cold can put you at risk for hypothermia or frostbite. Prolonged exposure can also lead to heart palpitations and other cardiovascular events.

Stress Have Your Heart Racing?

Use This Breathing Technique To Bring Your Heart Rate Down in Seconds

wellandgood.com/breathing-exercise-lowerheart-rate/

Whether it’s in response to a microaggression at work, the nerves of a first date, or that doubleshot latte you just downed, a racing heart can be so unnerving—particularly when it feels like it’s practically reverberating in your chest. But despite the fact that your heart is an involuntary muscle,

beating without your conscious effort, you do have some control over its speed. Because of the ways in which the respiratory and cardiovascular systems connect, a simple slow-breathing exercise can lower your heart rate whenever it seems to be soaring.

Square/Box Breathing

1. Start by exhaling completely.

2. Gently inhale through your nose while counting to four.

3. Hold your breath in for a count of four.

4. Gently exhale through your mouth for a count of four.

5. Hold your breath out for a count of four.

6. Repeat as many times as you’d like.

Dementia Support Group

Phone: 610-443-1544

Fax: 610-443-1577

Email: kasprenskifec@rcn.com

Kasprenski Family Eye Care 1088 Howertown Road Catasauqua, PA 18032

A dementia support group is held the third Thursday of every month from 5:30 to 6:30 p.m. at 2801 Emrick Blvd., Bethlehem. This group is designed for families and caregivers of dementia patients.

Why Are You Still Suffering?

Who in their right mind wants to be hurting all the time?

THE ANSWER IS NOBODY!

If this is the case, why do so many suffer needlessly? What if you couldn’t get rid of all the pain, yet you could turn to an all-natural, gentle, effective, hands-on maintenance treatment to get you smiling again? Would you be interested? I know I would. After 24 years and thousands of patients treated, I know in my heart that we can help you in some way. In the last year we have introduced spinal decompression, which relieves pressure on the spine. Combined with chiropractic and physical therapy, this could be of great benefit. I would like to invite you to call my office today and sit heart-to-heart and eye-to-eye and discuss a path for healing and living a pain-free life once again. Aren’t you worth it? I think you are.

Jacob Kasprenski, OD

Within Minutes Of Smoking Your Last Cigarette, Your Body Begins To Recover

Cancer.org

It’s never too late to quit using tobacco. The sooner you quit, the more you can reduce your chances of getting cancer and other diseases.

Twenty minutes after quitting: Your heart rate and blood pressure drop.

A few days after quitting: The carbon monoxide level in your blood drops to normal.

Two weeks to three months after quitting: Your circulation improves and your lung function increases.

One to 12 months after quitting: Coughing and shortness of breath decrease. Tiny hair-like structures (called cilia) that move mucus out of the lungs start to regain normal function, increasing their ability to handle mucus, clean the lungs, and reduce the risk of infection.

One to two years after quitting: Your risk of heart attack drops dramatically.

Five to 10 years after quitting: Your risk of cancers of the mouth, throat, and voice box (larynx) is cut in half. Your stroke risk decreases.

Ten years after quitting: Your risk of lung cancer is about half that of a person who is still smoking (after 10 to 15 years). Your risk of cancer of the bladder, esophagus, and kidney decreases.

Fifteen years after quitting: Your risk of coronary heart disease is close to that of a non-smoker. Quitting also helps stop the damaging effects of tobacco on how you look, including premature wrinkling of your skin, gum disease, and tooth loss.

5 Benefits of Taking Collagen Supplements

healthline.com/nutrition/collagen-benefits

Collagen is a key component in bones, skin, muscles, and other body parts. People often take collagen supplements to support skin health, among other things, but does it really help?

Potential Health Benefits of Collagen Supplements

1. May improve skin health. Collagen is a major component of your skin. It plays a role in strengthening skin, as well as in elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles. However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.

2. May relieve joint pain. Collagen helps maintain the integrity of your cartilage, the rubberlike tissue that protects your joints. As the amount of collagen in your body decreases with age,

your risk of degenerative joint disorders such as osteoarthritis increases.

3. May prevent bone loss. Your bones are made mostly of collagen, which gives them structure and strength. Just as the collagen in your body deteriorates with age, so does bone mass.

4. May boost muscle mass. As the most abundant protein in the body, collagen is an important component of skeletal muscle. Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age.

5. May promote heart health. Researchers have theorized that collagen supplements may help reduce the risk of heart conditions. Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become less flexible and elastic.

Be aware, collagen supplements may lead to mild side effects such as bloating, heartburn, and

feelings of fullness. If you have food allergies, make sure to purchase supplements that don’t contain your allergens.

8 Tips To Get Rid Of Under-Eye Bags

Healthline.com

Drinking more water and applying a cold compress can help shrink eye bags quickly, but these are not long-term remedies. This is especially true if your eye bags and dark circles are genetically inherited.

Other common causes include: Allergies, Eczema, chronic fatigue, pigmentation issues, sun exposure and aging.

How to help get rid of your under-eye bags for good:

1. Apply tea bags. Steep two tea bags for three to five minutes. Let the tea bags chill in the refrigerator for 20 minutes. Then, squeeze out the extra liquid and apply to your under-eye area. Leave the tea bags on for 15 to 30 minutes.

2. Use a cold compress. Some DIY options

include a: Chilled teaspoon, cool cucumber, wet washcloth or bag of frozen veggies. Before applying, wrap your compress with a soft cloth to protect your skin from getting too frosty. You only need to apply the compress for a few minutes to see results.

3. Clear out your sinuses with a neti pot. Some people swear that using a neti pot can help remove your under-eye bags and dark circles.

4. Stay hydrated. Water makes up about 60 percent of your body weight. Given this, it may not be surprising that dehydration can contribute to under-eye bags. Upping your water intake should help.

5. Take an antihistamine. Allergies can cause puffy, dark circles under your eyes. You may also experience redness or watery, itchy eyes. This reaction is caused by your immune system’s response to something that irritates it, or allergens.

6. Add retinol cream to your routine. You may have used creams in the past, but concentrating on specific ingredients is key. Retinol creams have been used for a variety of skin issues, including: Acne, psoriasis, aging and certain cancers.

7. Take your makeup off before bed. Improving your nightly routine may also help you avoid bags

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Under-Eye Bags

Continued from Page 9

under your eyes. In particular, it’s important to wash your face before bed each night.

8. Stay elevated while you sleep. Try elevating your head with extra pillows while you sleep. Using two or more pillows should do the trick.

Prevent A Blood Shortage: Donate In February

Warm up with a chance at a trip to Florida plus a $10 Amazon gift card for donating

blood or platelets

Submitted by LISA LANDIS

Spring is close, but February often brings unpredictable winter weather that can cause blood drive cancellations and make it difficult for donors to make it to their appointments safely. As the American Red Cross continues to monitor seasonal challenges that could impact the blood supply, donors are urged to make and keep appointments to help prevent a shortage in the weeks to come. Donors of all blood types – particularly type O blood donors, the most needed blood group by hospitals – and platelet donors are needed daily to meet demand.

In thanks for helping keep hospital shelves stocked, all who come to give in February will get a $10 Amazon.com gift card by email, thanks to Amazon. Those who come to donate this month will also automatically be entered to win a trip for two to Clearwater Beach, Florida. Details are available at RedCrossBlood.org/heart.

Protect the blood supply from dropping –book a time to give blood or platelets by visiting

RedCrossBlood.org, downloading the Red Cross Blood Donor App, or calling 1-800-RED CROSS.

Health Benefits Of Turmeric And Curcumin

Everydayhealth.com

Like many spices, turmeric (Curcuma longa) has a long history of use in traditional medicine. This flavor-filled spice is primarily cultivated from the rhizomes, or roots, of a flowering plant that grows in India and other parts of Southeast Asia, and aside from giving curry its vibrant yellow color, turmeric is also known for having potent anti-inflammatory and antioxidant properties, according to past studies.

The primary active component of turmeric — and the one that gives the spice its characteristic yellow color — is curcumin. You can credit curcumin with most of turmeric’s potential health benefits. Unfortunately, turmeric (and curcumin on its own) doesn’t absorb well into the bloodstream, and having it in curry once a month is unlikely to give you the desired anti-inflammatory and antioxidant benefits. To reach the amounts of turmeric and curcumin shown to offer benefits in research studies, you’ll have to turn to supplements. It is important to note, however, that the U.S. Food and Drug Administration (FDA) has no established safe or recommended daily value for curcumin or turmeric, and the FDA does not regulate any supplements.

1. Curcumin is an anti-inflammatory.

2. Curcumin may help protect against heart disease.

3. Curcumin may help prevent (and possibly treat) certain types of cancer.

4. Curcumin may help ease symptoms of osteoarthritis.

5. Curcumin may help treat or prevent diabetes.

6. Curcumin may help delay or reverse Alzheimer’s disease.

7. Curcumin may play a role in depression treatment.

8. Curcumin may play a role in treating rheumatoid arthritis.

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Turmeric/Curcumin

Continued from Page 10

9. Turmeric may improve skin health.

10. Turmeric protects your body from free radicals.

Pineapple Turmeric Smoothie

downshiftology.com/recipes/pineappleturmeric-smoothie/

Ingredients

1 cup dairy or dairy-free milk

2 cups frozen pineapple chunks

1 banana

1 tablespoon fresh turmeric, grated (or 1 teaspoon ground turmeric)

1 teaspoon fresh ginger, grated (or 1/3 teaspoon ground ginger)

Add all of the ingredients to a blender and blend for 30 seconds on high, or until creamy.

How Mindfulness Meditation Can Improve

Inc.com

What is mindfulness meditation exactly?

In short, mindfulness is simply paying attention to the here and now. No particular spiritual belief or special equipment is needed. All that's required is a set of lungs to breathe and a mind to observe

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Mindfulness Meditation

Continued from Page 12 them -- and the whirl of your thoughts --without judgment.

What are the benefits?

Experts say it can help lower stress levels, increase focus, protect against depression, improve sleep, and help you maintain a healthy weight. How long do I need to meditate for each day?

How long do you have? Scientific studies have shown measurable brain changes with a commitment of around 20 minutes a day. But as meditation training site Wildmind points out, "any amount of meditation is better than none." You can sneak in a stealthy moment of mindfulness by simply giving yourself a few seconds to consciously breathe before picking up the phone or by pausing to fully focus on that steaming cup of tea or coffee you're enjoying.

How do I get started?

While keeping up a mindfulness meditation practice is probably easier than you think, getting started isn't incredibly difficult either. There's a huge number of meditation tools and resources available,

from weeklong retreats to user-friendly apps.

And, as with daily practice, a little bit of effort goes a long way. One recent study out of Carnegie Mellon University found that newcomers to meditation reported feeling less stressed, even when put in a high-pressure situation -- after just three 25-minute training sessions. That means you could probably make yourself more focused and resilient in less time than it would take to get through a Hollywood blockbuster.

Do you have three minutes a day to dedicate to achieving a calmer, clearer mind?

Northampton County Senior Centers

For more information and additional senior centers in Northampton County, visit www.northamptoncounty.org.

Cherryville- Open Monday-Friday 9 a.m. to 2:30 p.m., 4131 Lehigh Dr., Cherryville. FMI call 610-767-2977.

Lower Nazareth- Open Monday-Friday 9:30 a.m. to 1:30 p.m., 306 Butztown Rd., Bethlehem. FMI call 610297-3464.

Nazareth- Open Monday-Friday 8 a.m. to 1:30 p.m., 15 S. Wood St., Nazareth. FMI call 610-759-8255.

Northampton- Open Monday-Friday 8:30 a.m. to 1:30 p.m., 902 Lincoln Ave., Northampton. FMI call 610262-4977.

New & Certified Used Fitness Equipment

LOCATIONS: 693 State Road Emmaus, PA 18049 610.965.6597

LOCATIONS:

1004 Ridge Pike

122 S West End Blvd Quakertown, PA 18951 610.697.9703

Conshohocken, PA 19428

610.397.1780

Lehigh Valley: 693 State Road Emmaus, PA 18049 610.965.6597

1004 Ridge Pike Conshohocken, PA 19428 610.965.6597

FitnessExchange.com

FitnessExchange.com

itness Exchange is not just a fitness equipment store, it is a personal, one-on-one, shopping experience. With stores in Conshohocken and Emmaus, you’re greeted by a Fitness Exchange equipment specialist who is more concerned with what you need, rather than making a sale. No sales commissions here. They ask good questions to make sure you’ve thought of everything before you make your purchase.

FFitness Exchange is not just a fitness equipment store, it is a personal, one-on-one, shopping experience. With stores in Conshohocken, Quakertown and Emmaus, you’re greeted by a Fitness Exchange equipment specialist who is more concerned with what you need, rather than making a sale. No sales commissions here. They ask good questions to make sure you’ve thought of everything before you make your purchase.

“When I walked into Fitness Exchange” customer Nancy B. said, “I thought I wanted an elliptical. But Rick asked me some questions and we quickly realized that a recumbent bike would be better for me due to my arthritic knees. I’m on it every day and I love it.”

Fitness Exchange equipment specialists care about your fitness goals and experience, medical conditions, aches and pains, and your motivation preferences. There’s no intimidation and no pressure to buy. All Fitness Exchange equipment specialists are trained to help you with your fitness or physical therapy needs. Whether you are buying a $10 resistance band or a treadmill, you are given personal attention. What’s more, they stand by everything they sell, backing their product’s warranties with service after the sale.

“When I walked into Fitness Exchange” customer Nancy B. said, “I thought I wanted an elliptical. But Rick asked me some questions and we quickly realized that a recumbent bike would be better for me due to my arthritic knees. I’m on it every day and I love it.”

Fitness Exchange equipment specialists care about your fitness goals and experience, medical conditions, aches and pains, and your motivation preferences. There’s no intimidation and no pressure to buy. All Fitness Exchange equipment specialists are trained to help you with your fitness or physical therapy needs. Whether you are buying a $10 resistance band or a treadmill, you are given personal attention. What’s more, they stand by everything they sell, backing their product’s warranties with service after the sale.

Fitness Exchange sells brand new equipment from major brands like Life Fitness and others but if you’re on a budget, Fitness Exchange also sells refurbished pre-owned equipment that works like new. They offer no interest financing and have an entire warehouse full of exercise equipment that is a fraction of the price of new and offer warranties. They will even take your old item as a tradein! Not only does Fitness Exchange back their equipment with warranties, but they are a full-service company who also takes care of delivery, assembly, moves, and repairs. This is the kind of place where everyone who walks through the door is valued and given personal attention.

but I was on a very tight budget, but Fitness Exchange hooked me up and I got everything I needed at a price I could afford. They even gave me a warranty on the used equipment.”

I needed at a price I could afford. They even gave me a warranty on the used equipment.”

In addition to traditional items like treadmills, ellipticals, bikes, rowers, weights and home gyms you will find Fitness Exchange specialists knowledgeable about cutting edge training products like functional training, body weight training, Whole Body Vibration Training, HIIT — High Intensity Interval Training, Interactive Spin Bike Training and more!

In addition to traditional items like treadmills, ellipticals, bikes, rowers, weights and home gyms you will find Fitness Exchange specialists knowledgeable about cutting edge training products like functional training, body weight training, Whole Body Vibration Training, HIIT - High Intensity Interval Training, Interactive Spin Bike Training and more.

If you need any more convincing, Fitness Exchange also specializes in commercial equipment, and they’ve outfitted many gyms in the area. They’re popular amongst local gyms and studios because they not only carry the best equipment, but they evaluate the facility’s current or planned fitness center and make recommendations to help obtain the best, most cost-effective equipment to make the most efficient use of space and create a workout environment that is safe, friendly, and easy to use.

A recent Fitness Exchange customer wrote in and said, “I needed a treadmill and some physical therapy equipment but I was on a very tight budget, but Fitness Exchange hooked me up and I got everything

Fitness Exchange sells brand new equipment from major brands like Life Fitness and others but if you’re on a budget, Fitness Exchange also sells refurbished pre-owned equipment that works like new. They offer no interest financing and have an entire warehouse full of exercise equipment that is a fraction of the price of new and offer warranties. They will even take your old item as a trade-in! Not only does Fitness Exchange back their equipment with warranties, but they are a full-service company who also takes care of delivery, assembly, moves, and repairs. This is the kind of place where everyone who walks through the door is valued and given personal attention.

A recent Fitness Exchange customer wrote in and said, “I needed a treadmill and some physical therapy equipment

If you need any more convincing, Fitness Exchange also specializes in commercial equipment, and they’ve outfitted many gyms in the area. They’re popular amongst local gyms and studios because they not only carry the best equipment, but they evaluate the facility’s current or planned fitness center and make recommendations to help obtain the best, most costeffective equipment to make the most efficient use of space and create a workout environment that is safe, friendly, and easy to use.

So when you decide to invest in your health and fitness, stop by Fitness Exchange and consult with one of their equipment specialists to get the right piece of equipment at the right price in a no-pressure environment.

So when you decide to invest in your health and fitness, stop by Fitness Exchange and consult with one of their equipment specialists to get the right piece of equipment at the right price in a no-pressure environment.

Back Cover

Lehigh Valley Hospital—Hecktown Oaks

Exceptional care from the region’s most trusted health partner is now closer than ever in Northampton County. Our brand-new hospital offers services for your entire family, including a 24/7 emergency room, health center and access to specialty care with Lehigh Valley Topper Cancer Institute, Lehigh Valley Heart and Vascular Institute, Lehigh Valley Orthopedic Institute and Lehigh Valley Institute for Surgical Excellence.

To make an appointment, call 888-402-LVHN or visit LVHN.org/hecktownoaks.

Route 33 and Hecktown Road

3780 Hecktown Road | Easton, Pa.