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“If you are sexually active, getting tested for sexually transmitted diseases (STDs) is one of the most important things you can do to protect your health.” – Center for Disease Control (CDC) At Life’s Choices, in partnership with the Pennsylvania Department of Health, we provide free STD testing, education and treatment for gonorrhea and chlamydia. Although they are not the only two STDs that exist, they are two of the most commonly diagnosed in the United States. The CDC reported in 2017 there were 1.7 millions cases of chlamydia in the United States, which was a 22 percent increase from 2013. That same year, they also reported 555,608 cases of gonorrhea, which was a 67 percent increase from 2013. ARE YOU AT RISK? Here are some helpful reasons to assess if you are at risk of an STD: Symptoms- There are a lot of STDs that do not show symptoms. Chlamydia is known as the “silent disease” because of its lack of symptoms, and gonorrhea often lacks symptoms as well. However, if you are having symptoms, please do not take it lightly! Some symptoms may include bumps, irregular discharge, bleeding, odor, burning, pain, itchiness and a sore throat. New or multiple partners- Some important questions to ask yourself are: Have I had a new partner or multiple new partners? Do I know their sexual history? Do they have other partners besides me? If you can answer yes to any of those questions, you should be getting tested. Having multiple partners or being with a partner that has multiple partners highly increases your risk of getting an STD. You have never been tested before- There are many people that come into our office who have had multiple partners but have never been tested before. Remember, just because you aren’t having symptoms, it doesn’t mean that nothing is going on with your body. The Center for Disease Control recommends if you are sexually active, at the bare minimum you should be getting tested at least once a year OR after every new partner. A partner or previous partner told you to get tested- If you have a partner or a previous partner who is telling you to get tested, please listen to them! This is something that should be taken care of immediately, and you should inform all of your current and previous partners as well. There were no condoms used during sexual intercourse- No, condoms do not 100 percent protect you from STDs. You can even get some STDs from skin to skin contact, such as the “human papillomavirus” commonly known HPV. But condoms do help reduce risk. It is important to know that you can get STDs through all modes of sex (vaginal, oral and anal). You can also transfer the disease from genitals to throat and throat to genitals. At Life’s Choices, we are also able to provide a free throat swab in addition to your vaginal or urine testing. WHY IS THIS IMPORTANT? Knowing your STD status is very important and critical in preventing the spread of disease. If you think you may be infected or at risk, DO NOT have sexual intercourse until you are tested and treated. The CDC states, “the most reliable way to avoid infection is to not have sex (vaginal, oral and anal). For more information on STDs, you can visit the Center for Disease Control’s website. To schedule your testing appointment, call or text our Kutztown office at 610-683-8000 or our Hamburg office at 484-660-3526. We offer testing during our office hours: Kutztown: Monday, Tuesday and Thursday 11 a.m. – 5 p.m. Hamburg: Monday, Wednesday and Friday 10 a.m. – 4 p.m. We also offer testing in Reading on Tuesdays from 2 p.m. to 5 p.m. at Grace Bible Fellowship Church (1128 Hampden Blvd., Reading, PA 19604). Schedule Your Test #freeSTDtesting #stdtesting #centerfordiseasecontrol #STD #sexuallytransmitteddisease

At Life’s Choices, we love seeing new clients at both our Kutztown and Hamburg, Pennsylvania locations, be it for pregnancy tests, STD testing or educational classes. We know it can feel intimidating to walk through the doors for a first time. Can we set your mind at ease by letting you know what to expect? A FRIENDLY FACE All of our staff choose to work at Life’s Choices because we love and care about the people in our Berks County community (and beyond). So, expect to be greeted warmly and listened to sincerely. We’re not here to tell you what to do with your life or pressure you to do something drastic. Instead, we are ready to hear your story, provide sound and evidence-based information suited to your situation and offer possible options. INDIVIDUALIZED HELP We offer a wide range of services. All clients are asked to fill out basic paperwork and present a photo ID (but no insurance or payment! Pleas see “What About Cost” below). Then, here’s what to expect based on appointment type. Pregnancy test: We’ll ask you back to a private room. Our pregnancy tests are self-administered and require a quick visit to our bathroom by the client. We then complete the test and review the results with you. If positive, we review resources and ways we can help (see prenatal pregnancy support below). Confirmation ultrasound: You will qualify for this service after a positive pregnancy test in our office. Our certified technician conducts the ultrasound to determine the age and viability of the pregnancy. Ultrasounds are offered Fridays from 10 a.m. to 1 p.m. in Kutztown only. Prenatal pregnancy support: Clients pick from our range of classes, covering the growth of the baby in the womb, childbirth and breastfeeding instruction and preparing the home and heart for a newborn. Once 15 classes are completed, clients earn a new car seat as well as other baby items. STD testing: Through the Department of Health, we offer testing for chlamydia and gonorrhea. After reviewing risk factors, we walk the client through the self-administered test and send the sample to the lab. Results are available in our office a few days later; positive results are treated on-site. Relationship mentoring: We get it — relationships are challenging. Our staff are trained life coaches and can help individuals improve listening skills, practice anger management and learn how to better negotiate conflict. WHAT ABOUT COST? Lots of potential clients ask if we accept their insurance. The short answer is: no! But that’s because all our services are free of charge. As a non-profit entity, we can help clients due to the donations of individuals, churches and community organizations. We pass this assistance directly to our clients and no payment is needed — ever. So, if you have considered coming to Life’s Choices, I hope this blog tackles any concerns you may have. Still have questions? Reach out by phone/text (Kutztown: 610.683.8000; Hamburg: 484.660.3526) or email (lifeschoicessupport@hometownu.com). Better yet, be brave and just walk in our doors: Kutztown: 11 a.m. to 5 p.m., Mondays, Tuesdays & Thursdays (Ultrasounds are Friday between 10 a.m. to 1 p.m.) Hamburg: 10 a.m. to 4 p.m., Mondays, Wednesdays & Fridays We’ll be ready to greet you with a smile! SCHEDULE AN APPOINTMENT TODAY #pennsylvania #hamburg #freeultrasounds #berkscounty #relationshipsclasses #prenataleducation #prenatalclasses #relationshipclasses #freeresources #kutztown #parentingclasses #sonograms #ultrasounds #pregnancy

It’s Valentine’s Day — the holiday of red roses and heart-shaped chocolate! While we, too, love thoughtful gestures and sweet treats at Life’s Choices, we believe that it takes more than romantic wooing for a relationship to thrive. A healthy relationship takes time and effort to cultivate. That’s why we’re dedicated to providing resources for couples and families throughout Berks County that will help promote healthy relationships, whether romantic or familial. FREE RELATIONSHIP CLASSES Did you know we offer FREE relationship classes at both our Kutztown and Hamburg, Pennsylvania offices? We also offer a variety of other classes, too! All of our classes are one-on-one with your own personal coach, catered to your schedule and no cost to you! Schedule Your First Class Today One of our favorite class resources for relationships and families is BrightCourse. From healthy boundaries to cohabitation to anger management and much more, BrightCourse offers a variety of topics to choose from to help your relationships grow and thrive. But available subjects extend beyond just relationships. Clients can pick from a vast library of topics including pregnancy, birth, parenting, life skills and more! And through Life’s Choices, all classes are completely free. Clients who attend classes earn points for needed items including diapers, baby supplies or gift cards to local stores. To top it off, if both parties attend the classes, they get double the points! FREE RELATIONSHIP MENTORSHIP In addition to our relationship and family classes, Life’s Choices offers relationship mentorship. Some of the resources we love to share with clients who come in for mentoring are the books/booklets by Jason and Crystalina Evert of the Chastity Project. Some of the couple-based topics we discuss include healthy communication, conflict resolution and more. Clients who read the book/booklet and come in to discuss it with us earn a free gift card to a local coffee shop! SCHEDULE YOUR FREE CLASS OR MEETING We would love to be a free resource for you as you seek to invest in your relationship! Schedule your relationship class today, or give us a call today (Kutztown: 610-683-8000, Hamburg: 484-660-3526). Schedule Your Relationship Class Today #valentine #healthyrelationships #relationshiphelp #relationshipclasses #valentinesday #romance #parentingclasses #lifeskillsclasses #freerelationshipclasses

This month, people around the globe will be celebrating their significant others with an abundance of heart shaped everything. Thoughtful notes and tasty treats will be dispersed generously, and Valentine’s Day will once again dominate the month of February. While many interpret Valentine’s Day to be focused on romance, it can be used to celebrate much more! At Life’s Choices, we believe in fostering healthy, whole relationships. Through our relationships classes and resources, we encourage our clients to pursue true, invested love — not just romance. While there’s nothing wrong with chocolate boxes and pink sweets (we like them, too!), this February, we’re sharing four practical tips to help develop healthy relationships. 1. DO EVERYTHING IN LOVE “ Let all that you do be done in love.” – 1 Corinthians 16:14 Though this might feel like an obvious first tip, we believe that selfless, sacrificial love is the foundation of every healthy relationship. From this point, everything else stems. The famous “wedding” Bible passage, 1 Corinthians 13 says it best: “Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends...” –1 Corinthians 13:4-8 At the root of it all, our relationships can only thrive when we know and understand this kind of God-ordained love. In order to love others, we must love the way that God loves us — kindly, selflessly and graciously (John 3:16). 2. CONSIDER LOVE LANGUAGE(S) “Be devoted to one another in love. Honor one another above yourselves.” – Romans 12:10 The way we personally feel loved can impact the way we love others. However, sometimes the way others need to be loved can differ from how you’d naturally choose to love them. In The Five Love Languages, Dr. Gary Chapman shares the value in knowing the five “core” ways of giving and receiving love which are: Words of Affirmation Gifts Acts of Service Quality Time Physical Touch Everyone is different, and the way each of us needs to be loved is, too. Knowing and understanding your partner’s love language can help you “do everything in love” and to do it effectively. 3. LISTEN WELL “Let every person be quick to hear, slow to speak, slow to anger…” – James 1:19 One of the most common factors that leads to misunderstanding is a lack of effective communication, and a key factor in successful communication is understanding your subject. Whether working through a disagreement or being supportive in a difficult situation, listening well — being quick to hear and slow to speak — will make all the difference. Sometimes our natural reaction is to “word vomit” everything we’re feeling the moment we feel it, but this kind of strategy (or lack thereof) is often counterproductive. Many times, this can lead to your significant other feeling attacked which can put them on the defense and create a cycle of murky communication. When each party has had a chance to express themselves without interruption, both feel heard and valued. That’s why it’s so important to take turns in your dialogue. 4. RESPOND GENTLY “A soft answer turns away wrath, but a harsh word stirs up anger.” – Proverbs 15:1 Once you’ve given the other party time to share their piece without interruption, it’s important to proceed with wisdom. Your significant other may themselves have hurt you with their words or actions, but your response could be a defining moment in what happens next. When it’s your turn to talk, remember that the Proverbs tell us that “a soft answer away wrath.” Having truly heard and processed their perspective, use this time to express how you feel without harshness or an attacking spirit. For example: Instead of “You always blame me for everything!” try phrasing it, “When you say ____, it makes me feel like you’re placing the cause of the situation on me.” Take your time in processing how you feel, and once you’ve let yourself listen and think of how to discuss, THEN respond. FOR MORE TIPS We want each of you to experience positive and healthy relationships, and we would love to be a resource for you! If you’d like to continue growing and thriving in your relationship, we offer FREE relationship classes! To schedule your free relationship class or for more information on other classes we offer, visit our website. All of our classes are free, one-on-one with your own personal coach and made to fit your schedule! Schedule Your Free Relationship Class #relationshiptips #pennsylvania #hamburg #freeultrasounds #berkscounty #healthyrelationships #relationshiphelp #relationshipclasses #valentinesday #freeresources #kutztown #parentingclasses #freerelationshipclasses

Our team at Life’s Choices loves getting to provide free resources for women and families in the Berks County, Pennsylvania community (and beyond). One of our unique and most popular resources is our free ultrasounds. We’re sharing a little bit about why ultrasounds are important, how to schedule a free ultrasound today and what to expect when you do! WHY GET AN ULTRASOUND Our free and confidential ultrasounds are offered to help our clients: Detect fetal heartbeat Determine gestational age Determine a viable uterine pregnancy We love getting to offer free options to help our clients understand their pregnancies better and see their babies for the first time. Thanks to the generous donations of our financial partners, this past year we were able to invest in a new ultrasound machine! So, how do you schedule your free ultrasound? HOW TO SIGN UP It’s simple — just make an appointment online or give us a call to schedule your FREE appointment. We offer free ultrasounds every Friday at our Kutztown, Pennsylvania office from 10 a.m. to 1 p.m., so pick a Friday that works for you and hold your spot today! Walk-ins are accepted if there is room in the schedule. MAKE AN APPOINTMENT ONLINE CALL US TODAY WHAT TO EXPECT When you come for your appointment, a trained sonographer will perform your ultrasound. You’re welcome to bring a loved one with you during your appointment to join in this special moment! The appointment is usually less than an hour long, and our sonographer will answer any questions for you. The ultrasound will be reviewed by our medical director, and a licensed medical professional will be available to discuss the results. That’s it! There are no catches. It would be a blessing for us to bless you, so schedule your free appointment today. To find out about more of the free services we offer at Life’s Choices (including Baby Bundles, prenatal and parenting classes, life skills classes, STD testing and much more), visit our website. #pennsylvania #hamburg #freeultrasounds #berkscounty #prenatalclasses #relationshipclasses #freeresources #kutztown #parentingclasses #sonograms #ultrasounds #pregnancy

At Life’s Choices, we have the privilege of regularly witnessing the moment when a new mom sees her unborn baby for the first time on an ultrasound. If it’s very early in pregnancy, the shape on the screen may be very, very tiny and sometimes hard to make out. But the moment the heartbeat is seen or heard is when it all becomes real. Whether the new mom is a young teen or older, or whether she desperately wants a child or desperately wishes to be “unpregnant,” the response is almost always the same – tears. There is power in a heartbeat. At that moment, the heart of a baby connects to the heart of a mother. DECLARATION OF LIFE One of the moms who came to us for ultrasound had experienced multiple miscarriages already in her young life. To my untrained eye, the first scan of the womb seemed as though it was empty. I prepared myself for the disappointing news I thought she was going to receive. However, after just a few seconds our skilled sonographer found what she was looking for – she focused on a very tiny spot that was flickering – barely noticeable. Literally all that was visible of the pregnancy was a beating heart. Shortly after, we heard the swish, swish, swish of a steady heartbeat. The mom broke down in tears. There was life! KNIT TOGETHER A very powerful verse in the Bible speaks about this miracle: “You [God] made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous – how well I know it. You watched me as I was being formed in utter seclusion, as I was woven together in the dark of the womb. You saw me before I was born. Every day of my life was recorded in your book. Every moment was laid out before a single day had passed.” (Psalm 139:13-14, NLT) How amazing to know that God crafts every single life with precision and care! He forms every delicate part from the moment of conception. Even before our very first heartbeat, we are connected to the heart of God. SANCTITY OF HUMAN LIFE SUNDAY The fourth Sunday in January is known as Sanctity of Human Life Sunday, a day commemorated in 1984 by President Ronald Reagan. This year, Sunday, January 19 is set aside to remember that all human life is precious, from the very first heartbeat of an unborn baby to the last beat of the heart indicating the end of life on this earth. Each life is planned by God for a special purpose, no matter how long or short that life is. At Life’s Choices, recognizing the value of each life is the heart of who we are. Because of this, it is our goal to make sure that each person who comes through our doors understands how valuable they are in God’s sight. When someone understands and recognizes their own value and the value of others, they make healthier choices, and they treat themselves and others with more respect. Do you know how valuable you are? Are you requiring others to treat you with the respect you deserve? If you are experiencing challenges in a relationship, a pregnancy or in parenting, we are here for you. We would love to talk with you heart to heart and give help and hope for whatever situation you are facing. Give us a call for more information, or schedule a time to come in for our free resources: MAKE AN APPOINTMENT #pennsylvania #hamburg #freeultrasounds #sanctityofhumanlife #sanctityoflifesunday #berkscounty #prenatalclasses #relationshipclasses #freeresources #kutztown #parentingclasses #sonograms #ultrasounds #pregnancy #sanctityoflife

At Life’s Choices, we provide a variety of free pregnancy and family resources for the Berks County, Pennsylvania community and beyond. Our mission is to offer non-judgmental, confidential care to women and families, and thanks to the support of our partners and volunteers, we’re able to do just that! Whether you’re seeking prenatal care or looking for ways to foster healthier relationships in your life, here are just a few of the FREE, life-giving options we offer. PREGNANCY CONFIRMATION SERVICES It can be scary to find out you’re pregnant — especially if it wasn’t a part of the plan. But we’re here to walk beside you and provide you with options! We offer pregnancy tests at both our Kutztown and Hamburg, Pennsylvania offices. Our laboratory grade tests are 99 percent accurate when used from the first day of your expected period. We also offer free ultrasounds at our Kutztown location to detect a fetal heartbeat, determine gestational age and to confirm a viable uterine pregnancy. Our medical director will review your ultrasound and a licensed medical professional will be available to discuss the results. STD/STI TESTING & TREATMENT Did you know the Center for Disease Control (CDC) estimates that 19 million new sexually transmitted infections or diseases occur each year, almost HALF of which are among 15 to 24 years old? If you’re concerned that you might have an STD or STI, or if you just want to be sure, we offer free STD/STI testing in Kutztown, Hamburg and now in Reading, Pennsylvania. Walk-ins are welcome, but we recommend you make an appointment on our website. Testing is offered at our main locations during our regular office hours and at Grace Bible Fellowship Church in Reading on Tuesdays from 2 p.m. to 5 p.m. For more information about STD/STI testing and treatment, visit our website. PREGNANCY & CHILDBIRTH CLASSES We’re proud to provide a broad range of classes to new and expecting mothers. Topics range everywhere from prenatal care to baby bonding to pregnancy self care and everything in between! We now offer classes in a free Baby Bundle! The bundle includes a confirmation ultrasound, twelve individualized educational classes to prepare for baby (includes a personal coach!), childbirth classes and much more. Also, if you finish all class requirements, you will eligible to receive a brand new car seat! Find out what specific classes we offer here. PARENTING & LIFE SKILLS CLASSES We’re here for you after your baby arrives, too! Whether you’re seeking guidance in your relationships, parenting, finances or nutrition, we have a class for you. All of our classes are tailored to your needs and schedule. Classes are one-on-one with your own personal coach and typically last about one hour. Read more about our life skills classes. PREGNANCY LOSS SUPPORT If you’re grieving from a pregnancy loss or abortion, you don’t have to grieve alone– we are here to offer compassion and love. To help you in your healing process, we offer support group Bible studies. Please contact us for more information. COMMUNITY EDUCATION We believe that healthy choices can be encouraged through good education and open, honest dialogue. That’s why we offer free-of-charge health education in local schools and community groups! Our THRIVE program is Life’s Choices’ unique education program, which is provided to middle and high schools in the Berks County area. This curriculum is a medically accurate, age appropriate and evidence based sexual health education program for students. We offer topics including healthy relationships, teen dating violence, sexual risk avoidance and much more. Find out more about our THRIVE program. We hope to be a beacon of hope, help and healing for you, and we welcome you to reach out to us with any questions about our free pregnancy and family resources. Schedule a free appointment with us today! #stdtesting #pennsylvania #hamburg #freeultrasounds #berkscounty #prenatalclasses #relationshipclasses #freeresources #kutztown #babybundle #parentingclasses #lifeskillsclasses #ultrasounds #pregnancy

Perhaps you’ve passed by one of our offices in Kutztown or Hamburg, Pennsylvania, or maybe you’ve stumbled upon us online while searching for help for your unplanned pregnancy or personal situation. However it is you’ve found us, we’re glad you’re here, and we would love to provide you with our free pregnancy services! Here’s a little bit about Life’s Choices. BACKGROUND Formerly known as Care Net Pregnancy Resource Center of Berks County, we are a faith-based pregnancy and family health center. We are dedicated to affirming the sanctity of life by serving the needs of women and families throughout the Berks County, Pennsylvania area. Through the support of generous donors and volunteers, we are able to provide our clients with completely free resources including pregnancy confirmation and ultrasounds, prenatal and parenting classes, pregnancy loss support, STD/STI testing and much more. As a 501(c)(3), none of our services are for profit– we are fully supported by businesses, individuals and churches (to whom we are so grateful). (If you’d like to support our ministry, you can donate here!) OUR GOAL At Life’s Choices, we desire to be a positive addition to our community, providing non-judgmental, confidential care to women and families. We believe it’s a privilege to serve our clients, and we strive to be a blessing to each person who enters our doors. If you’re experiencing an unexpected pregnancy or seeking guidance in your family or relationships, we would love to be a free resource for you! All our services are free and confidential. WHERE TO FIND US With offices in both Kutztown, Pennsylvania (right down the street from Kutztown University) and Hamburg, Pennsylvania, we are the only pregnancy center located between Reading, Pennsylvania and the Lehigh Valley. Please feel free to contact us at either of our locations: Kutztown Address: 443 W. Main Street, Kutztown, PA 19530 Phone: 610-683-8000 Hours: 11 a.m. – 5 p.m., Monday, Tuesday and Thursday Hamburg Address: 326 State Street, Hamburg, PA 19526 Phone: 484-660-3526 Hours: 10 a.m. – 4 p.m., Monday, Wednesday and Friday Schedule a free appointment with us today! #stdtesting #pennsylvania #hamburg #freeultrasounds #berkscounty #prenatalclasses #ultrasounds

Thirty one years ago, at the tender age of 23 I gave birth to my firstborn son. (Yes, that’s me with the big glasses and the curly perm! This was the 80’s remember?) The night my water broke, two and a half weeks before my due date, I wasn’t happy. “I DON’T want to have a baby tonight,” I told my husband in a state of panic. “I’m not ready!” But then again….is any mother ever really ready for her first child? Ready or not, here he came, 6 lbs. 10 1/2 oz., 21 inches long, and not an ounce of baby fat on him. I was determined to breastfeed but the little guy only wanted to sleep. A week later, when my mom was leaving our home after helping me for a few days, I was overwhelmed. The daunting task of caring for our newborn now lay entirely in the hands of his inexperienced parents. “Do you think I’ll be able to keep him alive?” I asked my mom, in tears. Thirty one years later, that little six pound baby is a grown man. By God’s grace, he not only stayed alive, he grew into an amazing, caring, talented, successful adult. Now he and his wife Adrianne, are looking forward to becoming parents themselves in a few months. As a 23 year old, or even if I had been ten or more years older, I certainly couldn’t have raised this child (or his two siblings) without the help and support of both of our parents, our siblings, our friends, our church family, school teachers, coaches and so many more. If you are a new mom, I want to encourage you to seek out support. At Life’s Choices, we are here for you! Our Healthy Start Baby Bundle program is tailored to meet your needs. Our support groups and workshops help to connect you with other moms. We understand what you’re experiencing, and can tell you with confidence, “It’ll be okay! You can do it! You’re a good mom, and a good dad!” Contact us today to discuss your needs and how we can help you.

Thank you to all who volunteered, ran, walked or sponsored our 2017 Spring Chicken FUNdraiser. We had 48 runners in the 5K. Congratulations to our top male and female competitors: Jordan Boyer and Samantha Snyder! All runners and times are available now online: www.AlphaandOmegaSports.com. 20 youngsters ran in the Chick Chase. Placing in the top were (first place) Caleb Marks and Gabby Williams, (second) Lukas Hoffman and Ellie Long and (third) Rylie Swarzentruber and Victoria Naugle. In addition, 50 individuals participated in the walk for life. A special thank you to the groups of volunteers from Trinity Bible Fellowship Church,Teen Challenge Training Center, Lyons Fire Company, and Kohl’s Department Store. Thanks to all your efforts, $14,500 has been raised to date from the 2017 Spring Chicken FUNdraiser.

WE NEED YOUR EMAIL! Register your email address HERE to stay connected with Life’s Choices! You’ll get current information, including center updates and prayer requests. We’ll also send you a digital copy of our newsletter which is mailed two times per year.

Certified Health Coach and guest blogger Carol Boston will lead a free nutrition class at our Life’s Choices Hamburg Office on July 14, 21 and 28. Attendees are encouraged to attend all three classes and learn how to adopt healthier lifestyles and get their families to cooperate! Each evening includes free snacks, games and prizes. Preregistration is encouraged: click here to sign up! Making changes to get healthier can often seem very challenging and even overwhelming. Where do you start? What should you focus your energy on? It may seem very difficult at first but Carol Boston shares ten tips here to get you started: Stay hydrated. Dehydration causes low energy, headaches and tiredness. It is also common to mistake thirst for hunger. So, begin your day with a big glass of water. Drink plenty of water throughout the day. Try to avoid sweetened, artificially sweetened and artificially colored drinks. Choose water instead. If you prefer water with some flavor, try adding some lemon, lime or orange slices. Start the day with a Healthy Breakfast. A healthy breakfast is the most important meal of the day as it promotes better behavior and mood in both children and adults. A nutritious breakfast also helps to jumpstart your metabolism and keeps you lean. Choose a balanced breakfast with complex carbohydrates and proteins. Try a veggie omelet with whole wheat toast and a glass of milk or whole grain cereal with milk and fresh fruit. If selecting a cereal, look for one that has at least 3 grams of protein, less than 6 grams of sugar and at least 3 grams of fiber per serving. Read food labels. It is important to be aware of what is in your food but don’t get overwhelmed trying to understand every ingredient on the label. Instead, focus on avoiding high fructose corn syrup, artificial colors, and hydrogenated oils. If you find any of these on the label, look for a healthier option. Eat more Fruit & Veggies. Fresh fruits and vegetables are packed with nutrients that your body needs for good health. They provide energy to the body, are low in calories and high in fiber, v Quality is more important than quantity. Rather than counting calories, fat content, etc. and worrying how much you are eating, avoid packaged and processed foods. Instead, focus on eating quality foods that are grown and not manufactured. These foods are naturally high in fiber and protein and low in sugar and hydrogenated oils. You can learn more about Traffic Light Eating at a Dr. Sears L.E.A.N. Start workshop. Become a grazer. Eating smaller meals or snacks throughout the day will help with digestion as well as weight control. Think nuts, smoothies, salads, and fruits and veggies. A little goes a long way to helping you feel full because of the fiber and good carbs in these healthier foods. Add fish to your diet. Include more wild caught fish into your diet, especially wild caught salmon. Fish has high levels of Omega-3 fat which is essential for brain health. You can also include tuna, cod, halibut, sardines or rainbow trout. Get a buddy. Starting healthy habits and then keeping them is much easier when you have a partner to share the journey with you. Enlist the support of a friend or family member for added accountability. You can also choose to have a coach who will encourage you and be your accountability partner as you progress on your journey to a healthier life. Pamper yourself. Health and self-care is more than eating the right food. It’s also about scheduling some “me” time such as going for a leisurely walk, having a spa day or getting a massage. Take time to do things that you enjoy! Be realistic. Research has shown that making small changes can add up to a huge difference in your health over time. So start with a few changes at first, gradually incorporate more healthy habits over time and you are on your way to a healthier and happier life. Master Certified Health Coach “Abundant Life” Coaching & Consulting * Information from Dr. Sears L.E.A.N. Start Guide