Anatomy of a Salad



By Julie Stefanski, clinical dietitian at WellSpan Health

If you’re a Simpson’s fan you may remember Homer taunting Lisa, an avid vegetarian, with the chant “You don’t win friends with salad.” Well, if you’re trying to make friends with your waistline, salad can either be a Godsend or a calorie bomb. It all depends on the anatomy of YOUR salad.

Here’s a few tips to make your salad a healthy option:

Start with lots of greens

Build your salad on several cups of lettuce or spinach. Iceberg always gets a bad rap, but there’s nothing really wrong with iceberg if you like the taste. It is mostly water so it does not contain any significant vitamins or minerals, but it’s still really a low calorie filler. More colorful options do give a better nutritional boost. Opt for green leaf or red leaf lettuce, mesclun mix, spinach or even kale for more folate, B Vitamins, and beneficial minerals.

Don’t skip the colorful non-starchy vegetables

The healthiest salads contain lots of chopped up veggies. Try tossing in mushrooms, radishes, peppers, sliced zucchini, cucumbers, tomatoes, purple cabbage or carrots for lots of flavor, crunch, and nutrition.

Salad bars can be a good option if you want a little of each one with out all of the prep work.

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The best part of waking up (pt. 3): Finding positivity and happiness through others

I took a trip home for Mother's Day to show my  mother, who has shown me endless care and selfless love through the years, a sense of my gratitude.

I took a trip home for Mother’s Day to show my mother, who has shown me endless care and selfless love through the years, a sense of my gratitude.

Self-care. It’s a buzzword now that reflects a lifestyle of doing deeds that benefit your emotional, physical or intellectual existence.

Self-care has become immensely popular over, say, the last year or two. As someone who lives a positive life, I’m a proponent for the self-care lifestyle.

But there are valid concerns over the now-popular movement. But some think that self-care is little more than the encouragement of a selfish life. Though I don’t agree, I can see how people have that perspective. How can you care for those around you when you’re always thinking about yourself?

I’m here to counter the notion that self-care is selfish. It’s possible to care for others while still practicing self-care because, at the most basic level, caring for others is an essence of self-care. Helping others and committing good deeds not only helps those around us, but it helps us (it’s been proven by science, kids).

Loving-kindness is one of the methods that demonstrates a life of happiness that is both centered in the self and in those around you. (Read Lovingkindness by Sharon Salzberg to learn more.)

Over a month ago, I wrote about methods you can take to care for yourself. More recently, I wrote about living with intention. But, as self-care critics say, it’s true that it’s not all about you. And here are some ways I try to reflect my love of those around me – and how much I appreciate the positive effects they have on me.

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The Netflix workout: exercise of binge watchers

File photo by Angela Gaul

File photo by Angela Gaul

It’s a thing, and I don’t think I made it up. But in case I did, I’d like to share my workout that forces you to stay put in that gym, on that treadmill, for at least an hour.

I, like many people, am addicted to certain TV shows. Don’t get in my way of the TV, I know Tae bo. No shame. So why not use that to my advantage and lose some pounds while I’m watching? It is possible to do both.

I need TV. It’s one of the first things I do when I get home from work to de-stress and turn off my brain. All I have to worry about is whether or not Jess is back with Nick or if Mindy Lahiri is eating enough chocolate during her pregnancy (so now you know my binge day, it’s Tuesday).

Here’s how the workout works:

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Fitness instructor class focuses on older adults

Each year, one in every three adults age 65 and older falls, according to a news release. Falls can lead to moderate to severe injuries, such as hip fractures and head traumas, and can increase the risk of early death.

On Sunday, May 17, Senior Fitness, Inc. will be at Strictly Fitness in East York for a class on how to teach older adults hot to avoid falls, increase their confidence and maintain their independence.

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Walking toward fitness and positivity

By Susan Mafnas, York Daily Record editorial assistant

I’m not giving up just yet.

Susan Mafnas found a fitness routine that works for her in these DVDs. (York Daily Record/Sunday News)

Susan Mafnas found a fitness routine that works for her in these DVDs. (York Daily Record/Sunday News)

A year ago in March I had knee surgery for a meniscus tear and was diagnosed with severe arthritis. I consider myself a young-at-heart, active woman trying to stay fit and healthy. If you read my 2013 blog, “My Journey Through Fitness,” you’ll understand my passion. To say the least, this surgery and the prognosis of a complete knee replacement in the future certainly puts a damper on my fitness regimen.

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Vaccine importance

File photo

File photo

By Amanda Nossel, CRNP East Side Health Center

You may have recently heard or seen in the news information about a measles outbreak in certain parts of the country, and cases of pertussis (whooping cough) here in York. The measles outbreak in particular raised a lot of questions and controversy, as vaccination, especially for children, is a topic that sometimes energizes and upsets people when they feel that either they or their loved ones are at risk of becoming ill due to others’ decision not to vaccinate, or that they are being pressured to do something that they do not support.

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Come Sweat With Us!

About 100 people joined our No Sweat team for the first No Sweat in the Park of the summer! We loved having you all here, and we hope even more of you join us next week. Need some motivation to get a friend (or yourself) off your butt to come to the next class? Watch this video and you’ll be dying to join us for some zen outside time.

Check out the full season schedule here.

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Bike in York month


2014 York City School’s Go Safe Bike Ride Photo credit: Seth Nenstiel

May is National Bike Month, providing 31 days to become aware of the benefits of bicycling.  The League of American Bicyclists, founded in 1880, is leading the movement to create a Bicycle Friendly America for everyone.  By creating safer roads and designated bike pathways, and providing safety and rider awareness, communities develop a more connected culture.  Communities where biking and walking are primary modes of transportation have healthier residents, a stronger economy and a cleaner environment.

BFC designation 2014There are many groups in York, working to make environmental changes for safer biking (bike lanes, shared pathways, better signage), easier commuting (bike parking, worksite changing/shower rooms) and social riding events and activities.  Last year, the City of York earned the bronze Bicycle Friendly Community designation because of its efforts to create a bike-friendly city.  It will take many years to update the city-owned roadways, but the great news is that bike-friendly streets will be added each year.

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Place of placidity: Seeking inspiration and balance through yoga

File photo

File photo

By Thorne McFarlane, YDR editorial assistant

I was never a fan of high school gym class. Sports left me humiliated in a puddle of my own inadequacy. In trying to keep pace with my classmates, I was often left breathless. So you can imagine my hesitancies when I enrolled in a requisite yoga class in college. Standing in the gymnasium with my black, roll-up mat, I never imagined that this form of exercise would have such an enduring impact on my life.

Since birth, I have always struggled with chronic and debilitating medical complications triggered by my disease. Sickle-cell anemia is a disease which mutates the body’s blood cells, turning them sickle-shaped. Normal blood cells are donut-shaped, but sickle-cell disease turns these cells sickle-shaped. The irregularly-shaped blood cells do not carry oxygen efficiently, do not survive very long, and can get lodged in the bloodstream, causing constant pain. One of the most frustrating things about this disease is that it presents itself as an invisible disability, leading to a general lack of understanding among the sickle-cell community.

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Waivers for No Sweat in the Park with Lotus Moon

To save some time, here are the waivers (2) we will have for Tuesday’s yoga session. If you would like, you can print them and fill them out before you come. Just bring them with you and you’ll be all set to jump right in. See you there!


Lotus Moon Yoga Enrollment Form (1)

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