Everyone seems to be talking about what to eat, how much to eat, and when to eat it. We see commercials daily about diet supplements and diet programs. Nutrition doesn’t need to be a complex science. Keep simple things simple by eating real food and avoiding heavily processed food products.

1. Margarine: This butter substitute was created in France to support the troops who were fighting with Napoleon Bonaparte. They needed something that was high in caloric content and would keep over long periods of time. A scientist was up to the challenge, and he developed a method that worked by combining beef fat and skim milk together. That’s not what we know margarine to be today. From the Great Depression of the 1930’s, there was a shortage of animal fat. They started using man-made oils with hydrogenated oils, which are high in trans-fats. As of the 1990s, we now know that trans-fats are linked to cardiovascular disease and other health issues.
2. Diet Soda: To make the sodas “diet,” the makers removed sugar. To make the product sweet again, they’ve added in a new artificial sweetener named Aspartame. You can find this chemical in NutraSweet and Equal. When your body consumes aspartame, part of it is converted into Methanol. This byproduct can be detrimental to your health in large amounts. According to the American Cancer Society, aspartame is 200xs sweeter than regular sugar. The debate on health effects is still being reviewed.
3. Sweet Yogurts: There are tons of yogurt brands filling the grocery store shelves. If your yogurt is like a sweet treat, then you might be eating High Fructose Corn Syrup (HFCS). This compound has made a big splash in the diet community. It’s well documented the health effects on weight gain, cardiovascular problems, and increases your risk of diabetes. Yogurt is touted as a healthy alternative, but you need to read the labels. The best option is to buy the plain yogurt and add your own flavorings with cinnamon, fruit, and honey.
4. Spray Cooking Oils: There are a slew of extra chemicals added to spray cooking oils to make them palatable and functional. There are things like diacetyl, which is linked to lung cancer, GMOs used as the oils, and butane or propane to propel the oil out. The jury is still out on the safety of these products used in food products. As of right now, they are still permitted by the FDA. The GMO debate has been ongoing; people are wary of man-made produce that has been altered by science. Even if we don’t see an immediate health change, there could be underlying effects that come out years down the road.

If you aren’t sure what you are consuming, read the ingredients on the label. Do a quick google search, and discover for yourself what you are putting in your body. Food is more than a pleasure source; it’s the fuel that our body uses to replicate cells, feed our brain and other vital organs, and give us energy. Make sure that you are putting in good fuel to keep you feeling your best.

When you head to Philadelphia, there are tons of fantastic sites to see. Philadelphia is a city rich in history and home to many famous attractions. You could spend all of your time exploring the typical tourist attractions, but if you’re looking for some different things to see in Philadelphia here’s the perfect list for you.

1. Philadelphia’s Magic Gardens: Isaiah Zagar is a mosaic artist who has won numerous awards, and you can see his works on more than 200 walls all over the city of Philadelphia. In 1994 Zagar began working on an empty lot near his studio to create a space filled with tunnels, grottos, walls, and displays of his amazing art. In 2008 this space opened to the public, and you can now visit it to take a tour, see exhibitions, or participate in art experiences.
2. Mütter Museum: Located within the Philadelphia College of Physicians you will find one of the world’s most unique museums – the Mütter Museum. This museum is home to a large variety of medical displays with one of the most famous being slides that contain slivers of the brain of Albert Einstein. Be sure also to check out the Chevalier Jackson Collection to learn what this physician collected throughout his career.
3. Shofuso Japanese House and Garden: If you love the architecture of Japan, you will love visiting the Shofuso Japanese House and Garden. You can spend time exploring the gardens, the water features, and the various houses. This is a gorgeous site for photographers, but be sure to read their rules before taking photos so that you can be respectful to all of the visitors.
4. Pizza Brain’s Museum of Pizza Culture: Forget the Philly Cheesesteak – head to Philly for pizza! You can visit a museum dedicated to all things pizza when you head to Philadelphia. This museum has the world’s largest collection of pizza memorabilia. Books, toys, music – you name it – if it involves pizza, you might find it here. And the best part is, you can enjoy a slice while you’re there!
5. Edgar Allan Poe Historic Site: Literary lovers will enjoy visiting the former home of Edgar Allan Poe. While he only lived here for about a year, it was in this home that Edgar Allan Poe wrote two of his most famous stories, “The Tell-Tale Heart” and “The Gold Bug.” This attraction is only open Friday to Sunday, so plan accordingly if you want to visit.
6. Love Letter Murals: In 2009 artist Stephen Powers created over 50 rooftop murals and street-level signs in the Market Street corridor. Stephens explained the art as “a love letter from a guy to a girl, from an artist to his hometown, and from local residents to their neighborhood of West Philadelphia.” It was an extremely popular project for Philadelphia and continues to be today. You can see many of the murals from the Market-Frankford train line, or you can seek out a guided tour.
7. Eastern State Penitentiary: It may look a bit like a castle in the middle of Philadelphia, but it was once a prison. Once the home of Al Capone, this dilapidated prison is now open for tours. There are several special tours you can take including a Halloween tour and a Bastille Day tour.

Philadelphia may be famous for the Liberty Bell and cheesesteaks, but there are a lot of hidden treasures that you can explore in this city. The next time you have a free day consider checking out one (or more!) of these unique attractions.

You’ve started a new diet and things are going great – up until nighttime. Once the sun sets, you can’t seem to get your eating under control. It’s hard to lose weight and stick to a diet if you can’t avoid those late night cravings. Curb them with these tips.

1. Eat More During the Day: If you are hungry at night, odds are that you aren’t eating enough during the day. When you are in a calorie deficit, then your body will let you know by giving you cravings for food. It’s asking for you to give it the resources it needs. You don’t need to restrict your calorie intake, but you should eat plenty of good foods by reducing the amount of sugar you eat. The more sugar you take in, the more you’ll crave it. When you hit a sugar low, your body will start craving more. By eating good foods, you balance out the highs and lows, making cravings more manageable.

2. Go To Bed Earlier: The later you stay up, the more time you’ll have to eat. By going to bed at a decent hour, you’ll stop yourself from overeating. Typically, late night snacking is full of easy to find junk food. Stop yourself from overindulging by not giving yourself the opportunity to be tempted. Go to bed before you have those irresistible urges.

3. Determine If You’re Really Hungry: Ask yourself if you’re actually hungry. There are times when stress can play tricks on us making us crave foods that we’re not really hungry for. Stress can make us want to eat and give us cravings for poor food choices. There are other times where we eat out of boredom or out of habit. Break the cycle by forming new habits, and filling your time with other hobbies.

4. Better Food Options: Most late night snacks are things like ice cream, chocolate, popcorn, chips, and other treats. Food can give us joy, but we shouldn’t use it as a comforting source of pleasure. Recognize what you’re eating and why. If you truly are hungry, here are a few good food options to snack on instead of the junk.

1. Drink Tea: You may have heard that if you’re hungry, odds are you’re most likely thirsty. See if a cup of tea will curb that appetite. Add a touch of honey and a squeeze of lemon so that you enjoy it. It’s also a great way to stay warm during the cold months.
2. Handful of Nuts or Nut Butters: Get a bit of protein and good fats in by having some nuts. Any nut is a good source of protein. Try a spoonful of cashew butter, or grab a handful of mixed nuts to get in a salty crunch.
3. Fruit: Even though it’s sugar, it’s a better option than chocolates. If your sweet tooth is acting up, snack on some fruit to appease that sugar craving.

It can be easy to eat well for meals, but snacking can be hard. Look up healthy snacks and have some things on hand that you like. Determine why you are hungry, change your habits, and snack on good things when you feel those cravings come on.

Yes, you can listen to the radio on your commute, but if you’re looking for something different maybe it’s time for a podcast. A podcast is downloadable media that you can listen to at any time – making them perfect for commuters. Today’s podcast subjects are many and varied and you’re sure to find one that piques your interest. Here are a few that you can check out!

1. Conan O’Brien Needs a Friend

If you love the comedy of Conan O’Brien and want a good laugh while driving, you need to give this podcast a try. During this show, Conan spends time talking with and getting to know some of his famous guests on a deeper level. So far Conan has interviewed Will Ferrell, Dax Shepard, Wanda Sykes and many more.

2. 10 Things That Scare Me

While lots of podcast episodes run between 45-60 minutes, this mini-podcast usually runs between 6-10 minutes – making it great for those who don’t have a long commute to work. This podcast is just what you think – people sharing a list of the 10 things that scare them most. Sometimes it’s a famous person sharing their list, other times it may be the guy next door. The subject of fear has created a great little podcast because it doesn’t matter who is sharing their list, often their fears are our fears.

3. Undisclosed

Undisclosed investigates wrongful convictions and the criminal justice system. It’s an interesting look at how crimes are investigated, what happens during a trial, and how verdicts can go awry.  This podcast is hosted by three lawyers who bring a new perspective to the world of true crime podcasts which are often hosted by news reporters or professional podcasters.

4. The Dollop

Do you love history? And comedy? In this podcast, your hosts, Dave Anthony and Gareth Reynolds, tell you tales of obscure history here in the United States. You’ll be laughing out loud listening to this podcast and anxiously waiting for the next episode.

5. Microphone Check

Did you know that NPR has a hip-hop podcast? They do! It’s called Microphone Check! With great guests and lots of updates on the current state of hip-hop, give this podcast a try if hip-hop is your jam.

6. Science Friday

Ira Flatow is the host of this podcast where if it’s related to science it gets covered here. From coding to climate to what happens if you double-dip a chip, this is a great podcast for science lovers. Plus Ira interviews some of the greatest names in science!

7. Lore

Lore tells real-life scary stories in their podcast. This bi-monthly podcast often focuses on dark stories from history and will definitely keep your interest. There’s also a book series and a Prime Original series of the same name.

8. This American Life

This American Life is on every podcast list for a reason – it’s just one of the best. Each week you hear a new story that could be funny, sad, scary – you just never know – but you’ll always be captivated. With over 2.2 million listeners each week, if you haven’t listened to This American Life, now is the time to start.

9. This Is Actually Happening

Each new episode of This Is Actually Happening has a new guest telling you their true story. The stories are always life-changing and sometimes you just won’t believe what they’re saying. Told by the person with no additional commentary you’ll be riveted by what you hear!

The best thing about podcasts is that they are free to download. If you don’t like it, delete it and pick another one! What do you listen to on your commute? Are you a fan of podcasts? Do you have any favorites? Share them here!

As you are searching for your exercise routine this January, be sure to add in yoga to the mix. Yoga is able to be done by anyone at any age, with any physical limitations. Even if you are a heavy powerlifter, yoga has a place in your routine. The benefits go beyond the body, and help you in everyday life. Here are 7 benefits of practicing yoga:

1. Increase Flexibility/Mobility: Men and women alike need to practice their range of motion in all of their joints. From being in limited positions all day, we become stiff. Muscles start to lengthen, and others shorten, leaving us with a decreased range of motion than before. We can’t do as many things if our body isn’t working properly. Yoga greases our joints and asks our muscles to loosen up by finding new body positions.
2. Gain Strength: By holding difficult positions, you’ll be forced to use your strength to support your weight. Yoga can be a very active exercise regime that keeps your muscles lean and strong. You use movements similar to push ups, squats and other body weight movements to build strength.
3. Improve Balance: One of the main pillars of yoga is balance. Your core stability has to be there, or else you’ll teeter and fall. It teaches your brain positive balance connections between your feet and your muscles. You’ll find yourself better balanced in other areas of life. You’ll see it in running, walking, and lifting weights. Having solid balance will help prevent injuries while doing other daily tasks.
4. More Mindful Breathing: We all breathe, but we all aren’t controlling our breathing. Yoga will help teach you how to control your body with breathing. Our modern posture teaches us to breathe shallow chest breaths, while yoga encourages deep belly breathing. Our brain and nervous system can be altered from the way that we consume oxygen. Proper breathing can even improve our digestion and reduce toxins in our body.
5. Increase Mindfulness: Through the exercise of yoga, you have movement, but it’s not in a rushed manner. You’re keenly aware of your body movement and how you are controlling it. It gives you a positive reflection on how to slow down and be aware of who you are and your choices. It gives you an opportunity to think while you are moving, and gives you confidence to do the same in other areas of life.
6. Improved Posture: From the strengthened muscles, increased range of motion, and better breathing techniques, you’ll find yourself sitting taller with better posture. You’ll have confidence in who you are and want to hold your head up high.
7. Better Sleep: From the physical activity and mental engagement, you’ll be able to sleep better at night. You can quiet all of the activity that is going on in your head with the meditation that comes with yoga, and your body will be fatigued from being used in a healthy way.

It goes without saying that if you have all 7 of these benefits, your body will be less stressed and less likely to develop certain ailments. Yoga can help you to have a healthier mindset and a healthier body. You’ll be able to lift more with more flexibility, and you’ll be able to prevent commonplace injuries in the home with improved balance. Find the right instructor for you and start today.

You’ve probably heard lots of talk about the vaccination debate. The reality is that vaccinations have been a major part of eradicating serious diseases. It helps prevent infant mortality, and extends the life of the elderly. We are able to live without fear of diseases like the black plaque and polio thanks to vaccinations. The unfortunate thing is that the flu and cold virus will never disappear. They are constantly changing which makes them difficult to eliminate completely. Getting the flu shot is your main line of defense every year. Here are the pros and cons to getting the flu shot:

Pro

Limit chances of becoming ill: The most obvious reason to get the flu shot is that it dramatically cuts your chances of becoming sick. One of the greatest advancements in modern medicine has been the reduction of life threatening disease with the help of vaccinations. The flu may sound innocent enough, but it is known for taking lives every year. The major complication comes from fluid in the lungs. The flu can easily turn into pneumonia. By preventing the flu, you cut out your change of developing other illnesses.

Reduce your risk of being a carrier: When you get vaccinated you bolster your immune system to keep the cold and flu viruses at bay. The vaccine works by taking an inactive sample of the disease and injecting it so that your immune system learns how to fight against it. Just because you don’t contract cold or flu systems doesn’t mean that you don’t have the active virus inside of you. A handshake or a cough could spread the deadly virus to someone susceptible. Small children and the elderly are at the highest risk from dying from the disease. Keep everyone around you healthy by getting inoculated.

It’s cheap and easy to do: It doesn’t take much effort at all to get vaccinated. You can find places to get the shot at several locations around you. You don’t need to make a doctor’s visit to have it done. You can go to a local drugstore or pharmacy to quickly get vaccinated. The other positive is the cost. Companies have made it very affordable for everyone to do. It’s either a few dollars, or your company has made it free for you to have.

Con

It can be uncomfortable: Needles can be a fear for some people. It doesn’t cause great pain, but there is some temporary discomfort that lasts for about 15-30 seconds. That short amount of time can be enough to deter some people. 15-30 seconds is much better than days and weeks of being super sick with congestion and fever.

It’ll take a few days to recover: It’s not nearly as rough as having the illness, but you may experience some fatigue and soreness for 2-3 days after receiving the vaccination. It’s your body’s immune system learning how to fight against the disease. The few days of fatigue will prepare you to fight off the real disease later.

The flu shot is something you need to do every year. Experts analyze the current strain that is on the rise and creates a vaccine for that specific strain. Do your part to keep everyone healthy by getting your vaccination today.

The old anniversary gifts of tradition can go by the wayside. You don’t have to feel restricted to getting specific gifts just because of the number of years married. Get your partner something that they’ll actually want and use. Here are the best wedding anniversary gift ideas for 2019:

1. Customized Gold Bar Necklace: Give a unique gift that can be worn with any outfit year after year. It’s a subtle, yet gorgeous gift that can speak volumes about your relationship. Add an etching of your wedding date, your combined initials, or a meaningful name. Give your love a piece of jewelry that she can dress up or dress down. It’s a timeless add of sparkle that can be worn with other pieces of jewelry.
2. Framed Wedding Vows: Your vows are a beautiful expression of words that you’ve given to each other. It’s something that needs to be read and seen often to remind each other of the love that you share. Have your wedding vows framed in a beautiful setting to be hung in a prominent place in your house. You’ll enjoy taking time to read this every morning as you get ready for the day.
3. Personalized Tie Clip: If your sweetheart wears a tie clip to work, then this little accessory is a great way to add a loving touch to his outfit. It’s a simple way to continuously remind him that you are his. He’ll wear the clip close to his heart every day and think of you when he gets dressed every morning.
4. Homebrew Beer Making Kit: This is perfect for the couple who enjoy a good drink together. It takes enjoying a good brew to the next level. You can become part of the process to learn exactly how beers are crafted and what it takes to make a tasty beer. You’ll appreciate every beer that you drink after trying your hand at crafting your home brew. You may discover that you have a favorite new hobby!
5. Monthly Flower Delivery: Let’s face it–life is busy. You start off your relationship with sweet little gifts like flowers, but after a while, it becomes something of the past. Pick up where you left off by having flowers sent to her every month with a delivery service. It’s something beautiful that she can leave on the kitchen table or on the desk at work to appreciate your thoughtfulness. It’ll bring her joy all year round.
6. FitBit Flex 2: For the lady who is health conscious, this fashionable fitbit is perfect for every outfit. It’s hard to find the perfect accessory that works with work attire, as well as being functional. This will help her keep track of her activity throughout the day, track her sleep, and give gentle reminders to keep moving and wake up.

If all else fails, then do something to take you back to when you first starting dating. Go to your first date spot, reenact your proposal, and remind each other of the love that you share. Whatever the gift, give it from the heart, and it’ll sure to be a win.

Christmas time is the most giving time of the year. It’s the time that people like to donate to local and national charities. Our hearts are ready to give back to those in need. If you plan on donating this year, keep in mind that not all charities are the same. Some promise to use your dollars for good, when in reality they may go to support exorbitant salaries and luxurious office buildings, with a small fraction going to the actual cause. Be confident that your hard earned money is going to the direct need that you intended it to help.

Animal Donations

1. PetSmart Charities: If you’ve visited PetSmart before, you may have noticed their charitable actions all around the store. They take in pets to make them available to rehome, give animals meals, medical care, and love while they wait on their forever home. If you have a heart for animals, you can trust that when you donate to PetSmart your money is going to actively help animals in need.
2. Wildlife Conservation Society: Housepets aren’t the only ones that need help. We need to protect the wildlife that keep our ecosystems in balance, too. Support research and keep endangered species thriving by giving to the WCS.
3. Animal Welfare Institute: This organization’s goal is to help alleviate all animals that suffer pain due to human interference. Some are abused, and others suffer from pollution in their natural habitat. While humans have negatively impacted animals, AWI aims to combat this and stop their suffering.
   

Cancer Donations

1. Breast Cancer Research Foundation: You may have heard that other breast cancer foundations don’t use their funds appropriately. Even though this foundation doesn’t have as much press, they can proudly say that they are using their resources responsibly to use a majority of their raised funds directly for cancer patients and research.
2. Leukemia & Lymphoma Society: Cancer is a horrible and devastating disease that has affected all of us at some level. Each cancer is uniquely different in how it acts, which is why we need different research programs for the different types. The L&LS takes care of its patients and works hard to find a viable cure.

Humane Donations

1. Doctors Without Borders: Disease doesn’t adhere to our man-made borders and countries. There is hurt and need everywhere, and DWB sends highly educated people out into the field to make dramatic impacts in some of the most disease-ridden areas. They use their funds for medical supplies and housing needs for the doctors.
2. Africare: Africa is desipartely hurting from poverty, war, and famine. This charity aims to help ease the suffering of those people in Africa by supplying them with basic human necessities like running water. They work together with the people of Africa to build a sustainable community that can thrive.
3. National Alliance to End Homelessness: No matter what city you travel to, you’ll find homelessness. It’s a widespread crisis, and this organization uses its resources to provide care for those individuals. They provide the homeless with shelter, food, clothes, and resources to gain consistent employment.

It’s not easy knowing exactly who to trust with your money. Simply because an organization is labeled a charity, it doesn’t mean that they are using their money effectively to battle the cause they stand for. Before you give this season, check Charity Watch to see if your chosen charity made it to their approved list.

There’s nothing in the world that is more confusing than a teenager. You don’t know what they want, and they definitely don’t know what they want or need. Their brains are developing and growing. Their bodies are changing, and they are becoming socially aware of their flaws. As a parent, you want to continue loving your child, but these transformative years can be challenging for everyone in the family. Here are five ways to support your teenager while giving them space:

1. Don’t Overstep Boundaries: Throughout adolescence, kids are defining who they are separate from you as a parent. Their brains are developing and becoming self aware. They are deciding what and who they will become, laying the foundation for the people they will be. It’s a big job, and it takes a lot of personal discovery. They are asking questions about what the world means, and testing to see if the information they’ve been taught is true. Let them have some freedom to explore and discover who they are. Give them time to be with friends, time in their own personal space, and the ability to respect their privacy. Of course, you are still the parent, and shouldn’t bend on set rules, but give them more freedom and responsibility to continue to grow as an individual.
2. Be There For Them: Show them that you care by being present as much as possible. Go to their play, watch them play soccer, and be there at dinner time. They don’t want you to be in the middle of their life, but they do still expect you to intervene and protect them if they get stuck in a bad situation. Give them enough freedom to be able to make decisions on their own, but always close enough that you can step in if necessary. Even if they don’t say it, they want you to be involved in their life.
3. Surround Them With Good People: Now that they are doing more things solo, make sure that the people that they have around them are quality people. When you can’t be there, you know that your child is still safe and in good hands. Encourage them to make good friends at school, ask trustworthy adults to keep an eye out, and foster relationships with other family members. Sometimes kids will reach out to certain person that they connect with when they have a specific question. That’s ok. They can connect with other people, too, but you want them to connect with people with a solid foundation.
4. Be Available: Don’t only be there physically. Be there emotionally, too. If your teen reaches out to you with a tough question, and you respond by shutting down the conversation because it makes you uncomfortable, then you start building a wall between you. No matter what the subject matter is, approach their concern with an open mind and listen sincerely to their concerns. If you don’t know the answer, that’s ok. Help them find someone who does. This communication will bring healthy emotional relationships between you. They’ll feel more comfortable bringing more issues to you in the future knowing that you will meet them where they are at.
5. Don’t Take It Personally: Don’t be offended that they are starting to pull away. It’s completely normal. Be glad that you raised a strong child who is now off to test the world.

Give them enough space to go out and explore the world in a safe environment. Once they become more solidified, they will come back to you. Have patience with them as they start to be introduced to the “real world”.

Time is one of the most valuable things that we have. Once it’s gone, we can never get it back. Make good use of your time, and use those vacation days to start picking off your bucket list items one by one.

1. Visit A Famous Spot in the USA: One by one, knock off internationally known spots in the USA. See Times Square, visit Mount Rushmore, take a walk through the Redwood Forest. Make a list of the things that you want to see and do in your country of origin, and pick one or two to do this coming year.
2. Visit A Famous Spot Internationally: Similarly, make a list of all of the major things that you want to do overseas. See the Mona Lisa in person, stand in the center of the Red Square, and walk along the Great Wall. Mark each thing with a 1, 2, or 3 to give the destination a priority. There are things that you’re going to want to do, and others that you are dying to do. Make sure that you hit the top priority ones first.
3. Finish a Triathlon: Do a physical feat that you never thought you could accomplish. Register for a race near you to give you a definitive deadline day to make it happen. Start off with 5k races, then add more and more distance. It doesn’t have to be a race. Pick up the heaviest deadlift that you’ve ever done, or swim the English Channel. This year is your year.
4. Eat An Exotic Dish: Try something new. Have shark, eel, ostrich, or kangaroo prepared like the locals would eat.
5. Be An Extra in a Movie: Love the movies? Then be a part of one. Search for casting calls in your area. Go out and give it a try!
6. Adopt A Pet: Have you always wanted to be a pet parent? This year, you can make it happen. Do a little research on what kind of pet would fit your lifestyle. Talk to your local adoption centers, and bring home a furry friend.
7. Move To Your Dream Destination: Don’t settle for a life that you don’t love. Take that leap of faith, and move to your dream location. Have enough funds to support you for a few weeks while you get set. Find a job, and start getting connected to your new spot.
8. Go Scuba Diving: Are you looking for adventure? Scuba could be a great option for you. You can swim with sharks, tropical fish, see shipwrecks, and view a different world under the water. Become scuba certified this year to enjoy it again and again.
9. Ride In A Hot Air Balloon: There’s nothing more romantic than spending an evening cruising over the land in a massive balloon. It’s a unique way to have fun, plus there’s champagne and an incredible view!
10. Visit A Theme Park: There are some many thrill seekers out there, and so many theme parks. Hit the top destinations on your list to immerse yourself in a new world. See Disney World, go to Hershey, or ride the rides at Six Flags.

After crossing off several things on your list, you won’t be able to say that this year has been boring. You’ll see unforgettable things and cherish the memories forever. Go out and make your dreams come true.