Are your shoulders lonely?

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If you’re like most women, you have a tendency to overemphasize working out your abs and legs, crunching and squatting away. We often remember to work out the backs of our arms (the triceps) too, all the while, giving our … Continue reading

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Benefits of Mindful Eating

mindful eating-blog

It can be easy for any of us to devour food without giving it a second thought. Do you ever finish a meal and realize you didn’t taste the food or you still feel unsatisfied despite having had eaten a large meal? These feelings may have resulted in the fact that you weren’t mindful while you were eating. So where do you begin with practicing mindful eating?

Here are a few tips:

1.) Start with planning ahead. Think of different meal ideas, look online for recipes, and ask friends what they are having for dinner. Know what you want before the meal begins. Prepare it, put it on a plate, and sit down to eat it. This can help avoid situations where you’re standing at the refrigerator or walking around the kitchen bingeing on foods you don’t even want to be eating.

2.) Turn off technology. Put away your phone, turn off the TV, and don’t eat at your computer. It’s hard to be in the moment with your food when you’re distracted by so many outside sources. In 30 minutes, the meal will be over and you can return to it all.

3.) Use your senses. Pay attention to the way the food tastes. Does each bite taste the same? Pay attention to the way the food feels. Is it soft? Crunchy? Spicy? Check in with your body. Are you tense? Relaxed? Using your senses is a way to stay connected to your feelings and can reduce engaging in mindless eating habits.

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Simply Fabulous Pumpkin Soup

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It’s a cold rainy day here in PA and I could go for a great bowl of soup, one that I don’t need to labor over for an entire day. One that I can throw together, put my P.J’s back … Continue reading

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Let’s stop the “It’s All or Nothing” mindset!

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Here’s a little tip from one our therapists, Mel Strunk, LCSW: Do you struggle with all or nothing thinking? If you say things to yourself such as, “I won’t let myself eat dessert or I’ll end up eating the whole … Continue reading

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Are you up for the “300″ Workout?

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Who is up for a challenge? Give this workout a try! Time yourself and see if you can beat our ladies’ times of just a wee bit over 11 minutes.

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Win Wholistic’s Favorite Things!

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Keeping the month long celebration of our Anniversary, we’re having a giveaway contest! (Entry form at the bottom of the blog post!) We wanted to come up with a fun way to give our amazing supporters some gifts back to … Continue reading

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Some WF tips for Self-Nurturing

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We hear so many wonderful stories about our clients who give so generously of themselves to others – these are women who are mothers, wives, caretakers for their elderly parents, friends offering a hand to another friend when they’re in … Continue reading

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{Healthy Recipe} Watermelon Salad


watermelon saladOh girls, my taste buds were in heaven this weekend with this amazing Watermelon, Arugula and Goat (can use feta too) cheese salad I had at a tiny little tapas place. PERFECT for the summer! I’ve never been one to be drawn to watermelon salad or order them but I’m SO glad someone at the table did. It was hands down one of the most amazing salads I’ve ever had and it is SO easy to make. I thought I  would share it. – Mel

- 1/2 (5-pound) seedless watermelon

- 1/4 cup balsamic vinegar
- Extra-virgin olive oil
- Kosher salt (specialty salt is great here, if on hand)
- 2 cups fresh baby arugula, washed and dried
- 1 cup goat cheese, crumbled, preferably a French Chevre
- Fresh finely cracked black pepper


Stand the watermelon half cut side down on a cutting board and slice away the rind, leaving a solid block of melon. Turn the block on its side and cut it into 8 squares, roughly 3 by 3 inches and 1-inch thick. Pour the vinegar into a small saucepan and bring to a simmer over medium-high heat. Cook until reduced to a thick syrup consistency. Set aside.
To assemble the salads, put about 1/4 cup of baby arugula on a serving plate, followed by a slice of watermelon in the center, and top with a tablespoon of crumbled cheese and another 1/4 cup arugula. Add another watermelon slice and another tablespoon of cheese. Repeat with remaining ingredients. Finish each salad with a very light drizzle of olive oil and balsamic syrup. Dust with black pepper and serve immediately.