It’s March. Do you know where your New Year’s Resolution is? If not, no sweat. We’ll help you get back on track with our handy Healthy Living from A-Z guide, which is packed with plenty of ideas about how you can care for your mind, body and soul for the remainder of 2015.
Apps
Tech savvy? Take health into your own hands – literally. From monitoring your weight loss to mapping a walking route around your neighborhood, there’s an app for that. Just a few clicks, and you can download a health-based or fitness app that will motivate you all year long. Just search your app store and take a look around.
Biking
When the weather is good, Felix Pena of Oley bicycles five or six days a week and averages 100 miles a week over the course of the year. “It fixed my health issues, keeps my weight down, relieves stress and gives me more energy,” says Pena, who rides solo and with fellow bicyclists through the Berks County Bicycle Club (learn more about biking in Berks in our April issue).
Coconut oil
Sabrina Fernandez, owner of Eco-Friendly by Sabrina, based in Shillington, learned about coconut oil on a health blog and now keeps a small jar of it in her kitchen, bathroom and makeup bag. The versatile oil can be used as a butter substitute in recipes and to make deodorant or toothpaste. “My favorite uses are as eye makeup remover, skin moisturizer and lip balm,” she says.
Dental Hygiene
Not properly caring for your mouth, teeth and gums can impact your general health, as well as cause oral infections, tooth decay and gum disease. Be sure to brush twice and floss once daily. And replace your toothbrush every 3-4 months, or earlier if the bristles are frayed.
Eyes
Vision and general health go hand-in-hand, so schedule eye exams periodically, suggests Dr. Leslie P. Brodsky, O.D., F.A.A.O., of Eye Consultants of PA. People with vision problems are more likely to have diabetes, hypertension, poor hearing, heart disease, lower back pain and stroke, she says, adding that declining vision can also lead to an increased risk of depression, injury and falls with declining vision.
Fun Runs
Mother of two Sasha Pineiro of Shillington and her friends – dubbed the Determined Divas – enjoy participating in Color Me Radd, a 5K held annually at Dorney Park. They run in tutus and race watchers spray them with bright colors. Pineiro says she’s dropped 30-plus pounds, and after the 5K, she had more energy and fewer issues with her asthma.
GMO-free eggs
Google “GMOs” and you might lose your appetite. GMOs, or genetically modified organisms, are living organisms whose genetic material is artificially manipulated in a laboratory through genetic engineering. The good news? Healthy, GMO-free, pasture-raised brown eggs are available for $4 per dozen at Goose Lane Farm’s self-serve store in Sinking Spring.
Hearing
Hearing loss can affect your vision and balance, so it’s crucial to wear ear protection – such as headphones while mowing the lawn – and get regular check-ups, says Bre Myers, AuD.,w of Berks Hearing Professionals. “It’s important to treat hearing loss, not ignore it or simply live with it,” she says. “Don’t wait, especially if you notice ringing or buzzing [in your ears]. Most insurance will cover hearing testing.”
Invest in a home garden
Erin Negley of Robesonia gets “a sense of joy from watching something grow.” She likes to plant veggies and herbs, especially basil, in the three raised beds in her backyard garden. Bonus? She’s now able to plan healthy meals and snacks, including kale chips, based on the fresh produce she grew.
Juicing
Janna Carozza of Lower Alsace started using her juicer daily after a dermatologist suggested it. She likes the “mean green” style of juicing, utilizing cucumber, celery, ginger, kale/spinach, apple and pineapple. Her skin is now clear, bright and smooth, she says. Not ready to juice on your own? Try The Fountain of Juice, a new business based in West Lawn. Pick your favorite juice blend and their hydraulic cold press juicer will preserve every last nutrient. It’s ready for pick- up or delivery to your door in just three days.
Keep learning
Grab your pencil and notebook – and move to the head of the class. Continual learning, whether it’s attending a weekend workshop or attaining an advanced degree, is one way to expand your knowledge, increase self-esteem and add skills. Check with local colleges, libraries, churches and organizations about upcoming courses and programs.
Log off
Constant stimulation from phones, computers and tablets can harm your well-being. One idea: Log off and enjoy your happy moments instead of constantly trying to capture them for social media. Plus, try (we know!) to shut down your devices an hour before bedtime to give your mind time to settle and relax. You’ll sleep much better.
Meal planning
This takes a bit of up-front work, but it will save you grief at mealtime, keep you from the snack machines and help you maintain your weight. Decide which healthy lunches, dinners and snacks you want for the week and write down the ingredients needed so you’re not distracted while grocery shopping. Cook several meals at once, if possible, and store them in easy grab-and-go containers.
Nature
Kate Harms of Longswamp Township feels happy and grounded when she’s exploring nature – whether that’s hiking, walking the dog or watching the sunset. “I take the quiet time to reflect,” says Harms, a research technician at Rodale Institute. “It’s a release. I try to engage all five senses rather than walk aimlessly. That’s when you’re really tapping into nature.”
Organize
Clear the clutter. Organizing your schedule, possessions, paper and digital information reduces stress and produces peace of mind because you can find what you need when you need it, according to Rachel Gambone, owner of Reorganize with Rachel, LLC. “Organizing encourages us to let go of old routines and obsolete stuff that is no longer nurturing our lives,” she says.
Pantry
Stock your pantry with whole foods to make a simple soups, side dishes or salads in a cinch, advises BCL food blogger Phoebe Canakis, owner of Phoebe’s Pure Food. Ditch or donate processed foods, she says, and replace them with whole grains and legumes. Include shelf-stable whole foods, spices and condiments, plus quality mustard, jam, vinegar and olive oil for vinaigrettes, marinades and sauces.
Quinoa
Move over, white rice. Quinoa, a superfood and healthy alternative, is filling dinner plates and lunch bowls nowadays. For a healthy meal or snack, pair protein-rich quinoa with snow peas, kale or asparagus; spice it up with cilantro and lime; or sweeten it with cherries, almonds and a drizzle of honey.
Read
Long-time school librarian Denise Hasson of Spring Township calls reading “brain food.” Just six minutes of reading, she says, can reduce stress by 68 percent, slow your heart rate and relax muscle tension. It can also increase your vocabulary, improve your memory and boost your mood. “It can be very therapeutic,” she says.
Slow cooker
A new mom, Emily Yoder-Scheider of Oley says her slow cooker allows her to prepare healthy dinners for her family without spending all day in the kitchen. Her favorite slow-cooker meals include roasts, turkey tenderloin, chicken pot pies and whole chickens. A tip? Toss in extra fresh or frozen veggies to make meals even healthier, she says. Want more meal ideas? Check out our Crockpot Recipes board on Pinterest by looking up Berks County Living Magazine.
Try a fitness class
Colonial Fitness in Sinking Spring offers fitness classes that will help you work up a sweat and let off a little steam. Sign up for the TKO Bag class, which pairs boxing and karate concepts with punch-and-kick combinations on the bag. Note: To protect your hands and wrists, gloves are mandatory.
Use your workplace wellness program
Take advantage of your employer’s workplace wellness program, if one is available. Employers often provide incentives and prizes to those participating in their nutrition, fitness or wellness programs. In addition, your co-workers can become a valuable support and accountability system.
Virtual Personal Training
Michelle Franks at MF Fitness says their virtual person training option includes 24/7 access to the website with trainer monitoring, daily homework, training videos, and a weekly phone call to track progress. It’s especially convenient for clients who travel often, or who don’t have time to commit to a full, 8-week in-person bootcamp or standard personal training sessions.
Wash your hands
Washing your hands and keeping them clean is one of the most effective ways to prevent the spread of infection and illness, according to the Centers for Disease Control. Remember to use soap, scrub your hands for at least 20 seconds, and lather the back of your hands, as well as between your fingers and under your nails.
“X-citing” adventure
Local vacation planner Tina Trainer Hogue says day trips to Philadelphia, Gettysburg and Amish Country in Lancaster are popular destinations for an exciting adventure. For weekend getaways, she suggests the Poconos, the Smithsonian in Washington, D.C., the Inner Harbor in Baltimore and, of course, New York City. Cool idea: You could also create a 2015 Bucket List like BCL editor Nikki Murry and jot down all of the places – from Texas to Tokyo – that you would love to visit this year.
Yoga
The benefits of yoga include clearing the mind; finding focus; centering your spirit; helping with injury, pain and weight loss; and relieving stress and anxiety. “Take an hour one day a week and try it. You’ll see the change and the positive outcome,” says certified yoga instructor Lucine Sihelnik, founder of Gayatri Wellness.
Zzzs
Proper rest is essential to your overall well-being, says Dr. Christopher McCarty, a family medicine physician with St. Joseph Medical Center. Lack of sleep produces poor eye-hand coordination, poor decision making and poor memory. It can also increase risk of heart disease, colds and flu. Most adults require 7 to 9 hours of sleep; however, some feel rested with less sleep. “Find what works best for you,” he says.
