2025
Health Wellness Beauty
Lemon ginger turmeric Wellness shots
minimalistbaker.com
Ingredients
Juice of 1 small orange (add 1-2 more oranges for added sweetness or omit and add another lemon for less sweetness)
Juice of 2 small lemons (add 1-2 more lemons for more acidity or reduce by half and add another orange for less acidity)
1/4 cup chopped fresh turmeric (peeling optional)
1/4 cup chopped fresh ginger (peeling optional)
1/8 teaspoon fresh black pepper
Sprinkle of cayenne pepper
1/4 teaspoon oil (such as extra virgin, optional, to help improve turmeric absorption)
Instructions
Add turmeric and ginger to a high-speed blender or small blender. Then, add the juice of the orange and the lemons. Blend on high for 30 seconds.
Strain through a clean thin dish towel, small fine mesh strainer or nut milk bag. Be aware that turmeric will stain.
Divide between serving glasses and enjoy! For maximum benefits, enjoy immediately and top with fresh cracked black pepper and cayenne pepper.
The Home News
Print subscription $24.95 for 52 issues! Mail form with payment to Circulation Dept: IDP Publications P.O. Box 293142, Kettering, OH 45429 Questions: Call 800-896-1392
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By NAPSI
The latest Cancer Risk Survey: Breast Cancer Edition from Myriad Genetics shows that more than half (63%) of women do not know that breast density can reveal an increased risk of breast cancer.
Though dense breast tissue is normal, women who have it are at a slightly elevated risk for developing breast cancer. New FDA guidelines require that all breast imaging facilities must alert patients by letter if they have dense breasts, and provide recommendations that they contact their care provider for follow-up and risk assessment.
For women with dense breasts, additional screening methods such as ultrasound or MRI may be recommended in addition to mammograms to improve cancer detection rates.
“Dense breasts present unique challenges in breast cancer screening, but awareness and proactive management can help mitigate these challenges,” said Dr. Ifeyinwa Stitt, an OB-GYN physician in Annapolis, Md. “By understanding their breast
Continued on Page 4
http://counselordeadraclewell.com
What we don’t know can hurt
Continued from Page 3
density and cancer risk, women can make informed decisions about their screening options and take proactive steps to prioritize their well-being.”
The survey also revealed that the majority (92%) of women understand that detecting cancer early means they have more treatment options, which means a higher chance for better outcomes. However, only 66% of women believe annual breast checks are necessary.
While many women (40%) think they should receive additional screenings like MRIs or ultrasounds if they are identified as having dense breasts, only 33% of those would consider genetic testing.
These findings expose a critical gap in understanding, as insights gathered through genetic testing may reveal patients at increased risk that would benefit from additional screenings to identify cancer at its earliest, most treatable stage. By combining genetic insights, family history and other clinical factors like breast density, MyRisk® Hereditary Cancer Test with RiskScore® calculates a woman’s five-year and remaining lifetime risk of
I was born—my great-grandmother, grandmother and mother all passed away from breast cancer. My mother lost her battle at only 42, when I was only 21 years old,” said Ashley Dedmon, a patient advocate for Myriad’s MyRisk with RiskScore test. “I want every clinician in the country who may not think genetic testing is necessary to hear my story. Your patients want and need this screening.”
Know your risk, plan for your future. Learn more by visiting getmyrisk.com.
Boost your hair, skin and nail Health with tips from the pros healthline.com
You’ve likely heard the phrase “you are what you eat.” When it comes to your hair, skin and nail health, there may be some truth to that statement. There are several ways to support hair, skin and nail health through your diet.
• Eat a varied diet with lots of colors and textures
• Increase protein and iron intake
• Limit alcohol consumption
• Limit sugar consumption
• Favor healthy fats over processed and saturated fats
At-home treatments to try
For hair
Continued on Page 6
Is it time to transition into Senior Care?
As your local Certified Senior Advisors in the Lehigh Valley and Upper Bucks, we specialize in guiding families to find the right care option and solution for a senior loved one. Our services encompass advocacy, consultation, and education to ensure a smooth transition into Independent Living and Assisted Living, In-Home Care and Memory Care.
CarePatrol provides this service at NO COST to families we assist.
Our trusted experts are here to help find the Right Care Option
LehighValley.CarePatrol.com 610-509-0445 / 610-509-7050
HNicki B’s Salon is a modern and dynamic salon that offers a wide range of services designed to pamper and refresh you from head to toe. We take great pride in providing an exceptional experience for every client who walks through our doors. Our team of talented and experienced stylists is dedicated to staying ahead of industry trends through ongoing education and training, ensuring that we always offer the most up-to-date techniques and services. At Nicki B’s, we specialize in creating personalized hairstyles and colors that perfectly complement your unique features, all while maintaining the health and integrity of your hair. From advanced color treatments to precision cutting and Keratin treatments, we offer a variety of services tailored to your specific needs and preferences. Whether you’re looking for a bold new color or a sleek, stylish cut, our experts work with you to create a look that enhances your natural beauty.In addition to our expert hair services, we also provide a full range of luxurious spa treatments designed to help you unwind and rejuvenate. Our natural nail services, pedicures, and soothing massages are the perfect way to relax and indulge, leaving you feeling refreshed and revitalized. Each treatment is performed with the utmost care, using high-quality products that nourish and pamper your skin. At Nicki B’s Salon, our mission is to exceed your expectations by offering extraordinary quality and exceptional customer service. We are committed to building lasting relationships with each of our clients, and we strive to create an atmosphere where you feel valued, cared for, and confident in the results. Your satisfaction is our top priority, and we work tirelessly to ensure that every visit leaves you feeling your best—inside and out.
Beth Ann Lerch, Owner/Stylist
With years of experience in the beauty industry, Beth Ann Lerch is truly passionate about what she does—helping her clients look and feel their absolute best. From a young age, she knew that the beauty industry was where she belonged, and she’s had the privilege of exploring nearly every aspect of it over the course of her career. Her journey began in a brand-new salon, where she built a loyal clientele from the ground up, earning a reputation for her skill and dedication. Over the years, Beth Ann’s role in the industry has evolved, from stylist to manager, and eventually to salon owner. Along the way, she expanded her expertise by working in a children’s-only salon and taking on the role of educator for Matrix, where she shared her knowledge with other professionals. She has also earned numerous certifications in Color, Keratin Treatments, and Skin Care from some of the most respected companies in the beauty world.
Beth Ann firmly believes that education is the key to success and views it as a lifelong pursuit. She’s always seeking new opportunities to learn, grow, and stay ahead of the latest trends. All of her diverse experiences, combined with her passion for the beauty industry, led her to create Nicki B’s Salon, a space where she can combine her knowledge and expertise with her love for making clients feel amazing. Through Nicki B’s, Beth Ann is able to bring her vision to life and continue her journey of growth, innovation, and service to others.
Melanie Oswald, Stylist
Melanie has been a valued member of our team since 2019, and we couldn’t be more excited to have her with us. A 2016 graduate of Metro Beauty Academy, Melanie has quickly proven her talent and versatility in a wide range of services, from color and cuts to delivering the most luxurious pedicures. Her commitment to her craft
and her clients is evident in everything she does.
Beyond her technical skills, Melanie’s hardworking nature, attention to detail, and constant desire to grow set her apart. She is always on the lookout for opportunities to learn new techniques and improve her skills, ensuring she stays at the forefront of the latest trends. Melanie’s passion for her work and her dedication to providing exceptional service make her an invaluable asset to our salon.
Bethany Towne, Massage Therapist
Bethany is a skilled and dedicated licensed massage therapist offering personalized care to clients seeking relaxation, pain relief, or both. She specializes in Swedish, trigger point, prenatal massage, myofascial cupping, hot stone therapy, stretching, and reflexology. Bethany is dedicated to creating a calming and therapeutic experience for clients who want to relax,
unwind, and feel pampered. She incorporates thoughtful touches like hot stones, hot towels, aromatherapy, and mindful pressure tailored to your preferences—whether light or firm. She also works with clients managing joint pain or muscular imbalances, providing care that leaves you feeling restored and refreshed.
Sessions are available from 30 minutes to 2 hours, and Bethany welcomes all clients, offering accommodations like home visits and chair massage. Gift certificates are also available. Her passion for massage therapy is rooted in her personal experiences with its benefits, inspiring her to help others feel their best. Book a session today to relax, restore, and rejuvenate
Why Yoga?
By Denise Mikovitch
Twenty years ago, I popped in my prenatal yoga DVD and said to myself, "One day I'm going to take a class in person.”
It was seven years later when my boys went off to school. I finally took that class.
Can you recall the anxiety of trying something new? Sweaty palms and stuttering over your words. Then the fear of looking like a fool. In my case, I rolled out my yard sale yoga mat (never used), removed my socks, praying my feet weren't covered in fuzzies and sat on the floor.
Something magical happens in a yoga studio. Fellow students become instant allies, offering blocks with warm smiles, suggesting blankets for comfort, and gently asking if it's your first class. The instructor enters like a guide into this new worldsometimes cracking jokes to ease tension, sometimes projecting a presence that both intimidates and inspires, always ready with a bit of wisdom or whimsy.
As the practice begins, something shifts. The space transforms into a sanctuary where the endless chatter in your mind begins to quiet. Sure, your fingers barely graze your shins, let alone your toes, but suddenly that doesn't matter. The perfectionist in you wants every pose to look Instagram-worthy, but then comes that gentle reminder: "Just breathe. Stay present."
By the end of class, you're left wondering if these instructors have some sixth sense. How do they know exactly what your heart needs to hear? It's as if they've read your private thoughts or scrolled through your life story, speaking directly to the very stresses you carried in with you.
That is yoga. We are searching for connection, kindness, movement, ease in breathing and to simply be heard. On the mat, I find it all, including touching my toes.
Denise Mikovitch is the owner of Kula Heart Yoga & Wellness, LLC in Bath, Pa. Her journey from prenatal yoga DVDs to studio ownership reminds us that every yogi starts somewhere. You can join the Kula (community) by visiting www. kulaheartyogaandwellness.com/yoga or call 610-746-5852.
Advertorial
Boost your hair, skin and nail Health with tips from the pros
Continued from Page 4
Try looking for products that contain ketoconazole, an ingredient in shampoo used to treat fungal infections, which can also be useful for those with thinning hair. It’s also recommended to look for products with ingredients such as rosemary oil, biotin and vitamins A, C and E.
Avoid: Sulphates
For skin
“The ‘go to’ essentials for skin include a facial cleanser used morning and night for a full minute, rinsed away with tepid water, and patted dry with kitchen paper, keeping the skin oil- and debris- free,” says Elizabeth Rimmer, founder and director of London Professional Aesthetics.
The products you use will mostly depend on your skin type. However, Rimmer says every skin care routine should include SPF. She says an oil-free SPF should be applied every day regardless of the weather forecast.
Lastly, Rimmer recommends retinol, a derivative of vitamin A, that refines skin texture and improves uneven skin tone.
Avoid: Oil
For nails
Massage a drop of paraben-free nail oil into your cuticle.
“This helps to mitigate against trauma and the temptation to pick at those hard dry bits of skin,” says Rimmer.
If you’re looking for a good all-rounder, Rimmer says a nightly collagen supplement drink can help hair, skin and nails all in one go.
Avoid: Using nail polish without a break
Salon treatments
At the salon, Rimmer advises asking your stylist for treatments that contain keratin, which helps to strengthen hair.
For a firmer, more youthful complexion, Rimmer recommends microneedling.
For nails, Rimmer believes indulging in regular, high-end manicures is the best gift you can give your hands.
DID YOU KNOW?
The body can produce enough heat in just half an hour to boil water. Each hour, the human body creates 350,000 joules of energy, which creates the same amount of energy as a 100-watt light bulb. This ends up being enough heat to boil a half gallon of water in just 30 minutes.
Term vs. Whole Life Insurance: Which Do You Need?
Term vs. Whole Life Insurance: Which Do You Need?
Term vs. Whole Life Insurance: Which Do You Need?
Term vs. Whole Life Insurance: Which Do You Need?
Life is always changing, which is why it’s important to review your insurance needs and make sure your coverage is keeping up with your life.
Life is always changing, which is why it’s important to review your insurance needs and make sure your coverage is keeping up with your life.
Life is always changing, which is why it’s important to review your insurance needs and make sure your coverage is keeping up with your life.
“Whether you’re starting a family or nearing retirement, life insurance is an important consideration,” says Reagle Insurance Agency, . “Understanding what is best for you can be confusing so I talk to customers to help find which options benefit them the most, at any stage of life.”
“Whether you’re starting a family or nearing retirement, life insurance is an important consideration,” says Reagle Insurance Agency, . “Understanding what is best for you can be confusing so I talk to customers to help find which options benefit them the most, at any stage of life.”
“Whether you’re starting a family or nearing retirement, life insurance is an important consideration,” says Reagle Insurance Agency, . “Understanding what is best for you can be confusing so I talk to customers to help find which options benefit them the most, at any stage of life.”
Life is always changing, which is why it’s important to review your insurance needs and make sure your coverage is keeping up with your life.
“Whether you’re starting a family or nearing retirement, life insurance is an important consideration,” says Reagle Insurance Agency, . “Understanding what is best for you can be confusing so I talk to customers to help find which options benefit them the most, at any stage of life.”
Term life insurance provides coverage for a specific number of years and you select the “term.” Some general things to know about term life insurance are:
“Whether you’re starting a family or nearing retirement, life insurance is an important consideration,” says Bryan Reagle of Reagle Insurance. “Understanding what is best for you can be confusing so I talk to customers to help find which options benefit them the most, at any stage of life.”
Term life insurance provides coverage for a specific number of years and you select the “term.” Some general things to know about term life insurance are:
Term life insurance provides coverage for a specific number of years and you select the “term.” Some general things to know about term life insurance are:
Term life insurance provides coverage for a specific number of years and you select the “term.” Some general things to know about term life insurance are:
• You have the option of choosing how long and coverage amounts.
“There are several reasons why people choose term life insurance,” says Reagle Insurance Agency. “I run through some scenarios to talk over what you should plan for should something happen.”
“There are several reasons why people choose term life insurance,” says Bryan. “I run through some scenarios to talk over what you should plan for should something happen.”
“There are several reasons why people choose term life insurance,” says Reagle Insurance Agency. “I run through some scenarios to talk over what you should plan for should something happen.”
“There are several reasons why people choose term life insurance,” says Reagle Insurance Agency. “I run through some scenarios to talk over what you should plan for should something happen.”
“There are several reasons why people choose term life insurance,” says Reagle Insurance Agency. “I run through some scenarios to talk over what you should plan for should something happen.”
• Consider how much money your family would need without your income in the picture. Consider rent, utilities, groceries, car payment or childcare expenses so your family can maintain the lifestyle they are used to.
“I often get asked, ‘when would I need whole life insurance?’” says Reagle Insurance Agency. “While a term life plan can be a great start for life insurance protection in your 30s and 40s, the best approach is often a blend of term and permanent life insurance that provides lifelong coverage and builds cash value.”
• You have the option of choosing how long and coverage amounts.
• Plans usually come in 5, 10, 15, 20 or 30-year packages.
• You have the option of choosing how long and coverage amounts.
• You have the option of choosing how long and coverage amounts.
• Plans usually come in 5, 10, 15, 20 or 30-year packages.
Term life insurance provides coverage for a specific number of years and you select the “term.” Some general things to know about term life insurance are:
• Plans usually come in 5, 10, 15, 20 or 30-year packages.
• It provides the most coverage for the lowest cost.
• Plans usually come in 5, 10, 15, 20 or 30-year packages.
• It provides the most coverage for the lowest cost.
• You have the option of choosing how long and coverage amounts.
• It provides the most coverage for the lowest cost.
• Some policies come with an option to convert to permanent insurance.
• It provides the most coverage for the lowest cost.
• Some policies come with an option to convert to permanent insurance.
• Plans usually come in 5, 10, 15, 20 or 30-year packages.
• It only pays if the insured passes during the period of the policy.
• Some policies come with an option to convert to permanent insurance.
• Some policies come with an option to convert to permanent insurance.
• It provides the most coverage for the lowest cost.
• It only pays if the insured passes during the period of the policy.
• It only pays if the insured passes during the period of the policy.
• It only pays if the insured passes during the period of the policy.
• Some policies come with an option to convert to permanent insurance.
• It only pays if the insured passes during the period of the policy.
• Consider how much money your family would need without your income in the picture. Consider rent, utilities, groceries, car payment or childcare expenses so your family can maintain the lifestyle they are used to.
• Consider how much money your family would need without your income in the picture. Consider rent, utilities, groceries, car payment or childcare expenses so your family can maintain the lifestyle they are used to.
• Consider how much money your family would need without your income in the picture. Consider rent, utilities, groceries, car payment or childcare expenses so your family can maintain the lifestyle they are used to.
• Consider how much money your family would need without your income in the picture. Consider rent, utilities, groceries, car payment or childcare expenses so your family can maintain the lifestyle they are used to.
• Mortgage protection – Having life insurance in place can allow your family to continue in the home they know and love at a very difficult time in their lives.
• Mortgage protection – Having life insurance in place can allow your family to continue in the home they know and love at a very difficult time in their lives.
• Mortgage protection – Having life insurance in place can allow your family to continue in the home they know and love at a very difficult time in their lives.
• Mortgage protection – Having life insurance in place can allow your family to continue in the home they know and love at a very difficult time in their lives.
• Mortgage protection – Having life insurance in place can allow your family to continue in the home they know and love at a very difficult time in their lives.
“Whole life insurance, a type of permanent life insurance, is designed to last your lifetime,” says Bryan.
“Whole life insurance, a type of permanent life insurance, is designed to last your lifetime,” says Reagle Insurance Agency. “That means your family is protected for the duration of your life. In addition to providing financial protection, whole life policies build cash value which allows you an opportunity to build your wealth.”
Some things to know about whole life insurance:
“Whole life insurance, a type of permanent life insurance, is designed to last your lifetime,” says Reagle Insurance Agency. “That means your family is protected for the duration of your life. In addition to providing financial protection, whole life policies build cash value which allows you an opportunity to build your wealth.”
“That means your family is protected for the duration of your life. In addition to providing financial protection, whole life policies build cash value which allows you an opportunity to build your wealth.”
“Whole life insurance, a type of permanent life insurance, is designed to last your lifetime,” says Reagle Insurance Agency. “That means your family is protected for the duration of your life. In addition to providing financial protection, whole life policies build cash value which allows you an opportunity to build your wealth.”
“Whole life insurance, a type of permanent life insurance, is designed to last your lifetime,” says Reagle Insurance Agency. “That means your family is protected for the duration of your life. In addition to providing financial protection, whole life policies build cash value which allows you an opportunity to build your wealth.”
Some things to know about whole life insurance:
Some things to know about whole life insurance:
Some things to know about whole life insurance:
Some things to know about whole life insurance:
• Provides coverage for your entire life and will not decrease regardless of changes in your health.
• Provides coverage for your entire life and will not decrease regardless of changes in your health.
“I often get asked, ‘when would I need whole life insurance?’” says Reagle Insurance Agency. “While a term life plan can be a great start for life insurance protection in your 30s and 40s, the best approach is often a blend of term and permanent life insurance that provides lifelong coverage and builds cash value.”
“I often get asked, ‘when would I need whole life insurance?’” says Bryan Reagle. “While a term life plan can be a great start for life insurance protection in your 30s and 40s, the best approach is often a blend of term and permanent life insurance that provides lifelong coverage and builds cash value.”
“I often get asked, ‘when would I need whole life insurance?’” says Reagle Insurance Agency. “While a term life plan can be a great start for life insurance protection in your 30s and 40s, the best approach is often a blend of term and permanent life insurance that provides lifelong coverage and builds cash value.”
“I often get asked, ‘when would I need whole life insurance?’” says Reagle Insurance Agency. “While a term life plan can be a great start for life insurance protection in your 30s and 40s, the best approach is often a blend of term and permanent life insurance that provides lifelong coverage and builds cash value.”
“In your 50s and up, you may have entered the ‘sandwich generation’ meaning you might care for elderly parents while financially supporting college students or young-adult children. Inadequate protection could put both groups of family members at risk.”
“In your 50s and up, you may have entered the ‘sandwich generation’ meaning you might care for elderly parents while financially supporting college students or young-adult children. Inadequate protection could put both groups of family members at risk.”
“In your 50s and up, you may have entered the ‘sandwich generation’ meaning you might care for elderly parents while financially supporting college students or young-adult children. Inadequate protection could put both groups of family members at risk.”
“In your 50s and up, you may have entered the ‘sandwich generation’ meaning you might care for elderly parents while financially supporting college students or young-adult children. Inadequate protection could put both groups of family members at risk.”
To learn more about life insurance and discuss options for you and your family, contact:
“In your 50s and up, you may have entered the ‘sandwich generation’ meaning you might care for elderly parents while financially supporting college students or young-adult children. Inadequate protection could put both groups of family members at risk.”
To learn more about life insurance and discuss options for you and your family, contact:
To learn more about life insurance and discuss options for you and your family, contact:
To learn more about life insurance and discuss options for you and your family, contact:
To learn more about life insurance and discuss options for you and family, contact:
• Provides coverage for your entire life and will not decrease regardless of changes in your health.
• It accumulates cash value that you can borrow in the future, which would then decrease the death benefit amount.
• Provides coverage for your entire life and will not decrease regardless of changes in your health.
• Provides coverage for your entire life and will not decrease regardless of changes in your health.
• It accumulates cash value that you can borrow in the future, which would then decrease the death benefit amount.
• It accumulates cash value that you can borrow in the future, which would then decrease the death benefit amount.
• It accumulates cash value that you can borrow in the future, which would then decrease the death benefit amount.
• It accumulates cash value that you can borrow in the future, which would then decrease the death benefit amount.
Northampton County
Wellness Walks in 2025
Join Northampton County Parks & Recreation staff and wellness committee members on Saturdays for calming wellness walks to connect with nature. Each walk is accessible and guided, lasting for approximately one hour and covers between 1-3 miles. For more information or to register, visit norcoparks.recdesk.com/community/calendar.
• March 22 at 10:30 a.m., Columcille Megalith Park, 2155 Fox Gap Road, Bangor
• April 26 at 8 a.m., Plainfield Township Trail
• May 17 at 8 a.m., Karl Stirner Arts Trail, Easton
• June 9 at 5 p.m., Wayne A. Grube Memorial Park, 1200 Willowbrook Road, Northampton
• July 19 at 8 a.m., Archibald Johnston Conservation Area, Christian Springs Road, Bethlehem Township
• Aug. 2 at 8 a.m., Monocacy Greenway
• Sept. 13 at 8 a.m., D&L Trail- Northampton
• Oct. 11 at 8 a.m., Saucon Trail- Water St. Park, 90 W. Water St., Hellertown
• Nov. 8 at 9 a.m., Wy-Hit-Tuk County Park, 510 PA-611, Williams Township
• Dec. 6 at 9 a.m., Two Rivers GreenwayPalmer
8 ways to cut back on sugar
healthline.com
1. Cut back on sugary drinks
Most added sugars in the American diet come from sugary drinks- sodas, sports drinks, energy drinks, sweetened teas and others. Drinks perceived as healthy, such as smoothies and fruit juices, can also still contain astounding amounts of added sugar.
Some healthier beverage options that are naturally low in sugar are: water, unsweetened sparkling water, herbal teas, black or green tea and coffee.
2. Avoid sugary desserts
If you want something lower in added sugar that can still satisfy your sweet tooth, try fresh fruit, Greek yogurt with cinnamon or fruit, baked fruit with cream or dark chocolate (70% cocoa or higher).
3. Avoid sauces with added sugar
Sauces like ketchup, barbecue sauce, spaghetti sauce and sweet chili sauce have high sugar content. A 1-tablespoon (17-gram) serving of ketchup contains about 1 teaspoon (5 grams) of sugar. That means ketchup is a whopping 29% sugar — more sugary than ice cream.
Look for condiments and sauces labeled “no added sugar” to cut back on the hidden sugars.
4. Eat full-fat foods
Low fat varieties of your favorite foods — like peanut butter, yogurt and salad dressing — are everywhere. If you’ve been told that fat is bad, it may feel natural to reach for these alternatives rather than the full-fat versions — especially when you’re trying to lose weight.
However, the unsettling truth is that they usually contain more sugar and sometimes more calories than their fullfat counterparts.
5. Eat whole foods
Whole foods haven’t been processed or refined. They are also free of additives and other artificial substances. These foods include whole fruits, legumes, whole grains, vegetables and meat on the bone.
6. Check for sugar in canned foods
Canned foods can contain a lot of added sugar. Avoid canned foods that are packed in syrup or have sugar on the ingredient list. Fruit is sweet enough, so go for versions labeled “packed in water” or “no added sugar.”
7. Be careful with “healthy” processed snack foods
Some processed snack foods have a “health halo.” They seem healthy at first glance, and words like “wholesome” or “natural” may be used in their marketing to make them seem healthier than they actually are.
Surprisingly, these snacks (such as granola bars, protein bars and dried fruit) can contain just as much sugar as chocolate and candy bars. Some healthy low sugar snack ideas are nuts and seeds, no-sugar-added jerky, hard-boiled eggs or fresh fruit.
8. Read labels
Eating less sugar isn’t as easy as just avoiding sweet foods. There are more than 50 names for added sugar on food labels, which makes it more difficult to spot. Some of the most common are: high fructose corn syrup, cane sugar or cane juice, maltose, dextrose, invert sugar, rice syrup, molasses and caramel.
39 S. Main Street, Nazareth PA 484-291-1019
Featuring the latest technology in;
• On site digital xray
• Diagnostic ultrasound
• 3D orthotic and custom brace scanning
• Lower extremity wound treatment
• Ultramist ultrasound therapy for wounds
• Comprehensive diabetic foot care
• Vascular ultrasound testing
Lisa L. Dadson, D.P.M., F.A.C.F.A.S.
Meinardo Santos, Jr., D.P.M.
Matthew Voluck, D.P.M.* Abbey Boyd, D.P.M.
We feature specialized shoes, sandals, sneakers, socks, orthotics and foot products made to relieve all foot pain and problems.
Alleviate stress and depression
Provide a sense of purpose
Ease loneliness
Lower blood pressure
Increase physical activity
Reduce risk of heart problems
Improve your mood Increase allergy tolerance/immunity
*Dr. Voluck specializes in sports injuries of the foot and ankle
The benefits of resistance training as you age
mayoclinic.org
It’s never too late to strengthen your muscles, according to new research.
Resistance training can slow and, in many cases, reverse the changes in muscle fibers associated with aging, even for those who don’t start resistance training until after age 70.
“Depending on your previous activity levels, you can continue to build muscle into your 80s and beyond,” says Andrew R. Jagim, Ph.D., director of sports medicine research at Mayo Clinic.
By doing so, you’ll do much more than remain stronger for longer. You’ll also live longer and healthier while better maintaining physical function.
What is resistance training? Resistance training, or strength training, involves pushing or pulling against the resistance of an object. That resistance can come from your body weight, a water jug or other household object heavy enough to make your muscles work, resistance bands, weighted vests, gym machines and free weights such as dumbbells, kettlebells and barbells.
Benefits of resistance training
Resistance training helps slow aging in several ways.
Bigger, stronger muscles
As many people age, their muscles become smaller and weaker. Though everyone loses some muscle as they age, resistance training can slow and, in some
cases, reverse these losses.
Reduced risk of diabetes
The loss of muscle mentioned above influences your metabolism. Muscle tissue secretes substances that encourage cells to use blood sugar more efficiently.
In addition, “muscles can act as a sink for glucose disposal, helping to better regulate blood sugar levels,” explains Dr. Jagim. As a result, bigger, stronger muscles can help reduce the risk of insulin resistance and type 2 diabetes.
Improved cognitive function
Resistance training has been shown to slow the loss of cognitive function in adults with mild cognitive impairment, a precursor for dementia. Specifically, resistance training seems to slow aging in a part of the brain that’s involved in memory, called the hippocampus.
Stronger bones
All weight-bearing activities fire up bone-building cells called osteoblasts. Resistance causes muscles to tug and push against bones. In addition, your skeleton must work with and support your muscles to lift progressively heavier weights.
Lower blood pressure
In research that looked at people age 60 and older, consistent resistance training led to an average 7 millimeters of mercury (mmHg) drop in systolic blood pressure and a 4 mmHg drop in diastolic
How to do resistance training
In addition to using the following advice, you may want to consult a healthcare professional, especially if you’ve been diagnosed with a health condition such as high blood pressure or osteoarthritis.
Consider starting with machines or bands. If you’re new to resistance training, gym machines can help you become more familiar with most common strength training movement patterns and the muscle groups they target. Resistance bands offer another excellent option for beginners, as the bands are relatively easy to use, can be used anywhere and are safe and affordable.
Add in free weights over time. Once you’ve used weight machines or resistance bands to build strength and coordination, consider adding a few free weight exercises to your routine. Challenge yourself. To fully stimulate your muscle fibers, you’ll want to lift relatively heavy weights. Once you can easily lift a weight for five to 10 repetitions, it’s time to choose a heavier weight.
Breathe. Exhale through the harder phase of the lift and inhale through the easier phase.
Allow your muscles to recover. Your muscles get stronger during the rest between your resistance training sessions. Try not to train the same muscle groups on back-to-back days.
Consume enough protein. Your muscles need protein to recover and gain strength.
World-Class Emergency Care on Hecktown Road
No matter your medical emergency, there’s a state-of-the-art hospital in your neighborhood that can handle it all –from a broken arm to stroke and everything in between.
Kid-specific space | Level IV Trauma Center | Acute Stroke Ready Chest Pain Center | Intensive care unit
LVHN.org/hecktownoaks
3780 Hecktown Road, Easton