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Sexually Transmitted Diseases (STDs) are defined as an infection or disease that is transmitted through sexual contact caused by bacteria, viruses and parasites. There is so much to know about STDs, how they are transmitted and who they affect. Here are some common questions people often ask about STDs. (Disclaimer: Some sensitive issues discussed below.) FIVE COMMON QUESTIONS 1. How are STDs transmitted? STDs can be transmitted through vaginal, oral and anal sex.  2. Who do STDs affect? STDs can affect people of all ages. However, STDs do have a higher positivity rate in the younger population. Fifteen to 24-year-olds account for half of the 20 million new cases of STDs that occur in the United States each year, but they only make up about a quarter of the population. Also the CDC suggests that gay, bisexual and other men who have sex with men are at a higher risk of getting STDs.  3. Can I get an STD while I’m pregnant? Yes! You can get an STD before and during your pregnancy. The CDC recommends that all women should ask to be tested at their first prenatal visit. It is very common that doctors will automatically offer this, but some of them will not, so it is important for you to ask! If you think you may have been exposed after your first test, please let your doctor know. If you have an STD while pregnant and you do not get treatment, it can lead to serious health problems for you and your baby. You can pass the infection to your baby before, during or after birth. The doctor may also decide to do a cesarean delivery (c-section) to prevent the spread of infection to the baby. 4. Can STDs be spread during oral sex? Yes! There are many STDs and infections that can be spread from oral sex. It may be possible to get some STDs in the mouth or throat. This can happen by giving to oral sex to someone with an infected penis, vagina or anus. It may also be possible to get infected on the penis, vagina or anus by receiving oral sex from someone who has an infection in their mouth. You can also be positive in more than one area (ex: mouth and genitals). It’s important to remember that STDs do not always show symptoms. If you have had oral sex and you are getting tested, be sure to ask your health care provider if they can provide a throat swab as well.  5. What can happen if I leave an STD untreated? If STDs are left untreated it can cause long term pelvic and abdominal pain, infertility and complications with pregnancy and an increased risk of giving or getting HIV. If you know that you’ve been exposed or even if you are unsure of your exposure, it’s important to be tested and receive the proper treatment if you have a positive test. 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 sex 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: cdc.gov . To schedule your testing appointment you can call or text our Kutztown office at 610-683-8000 or our Hamburg office at 484-660-3526 . At this time we ask that you make sure to set up an appointment rather than walk in (to abide by current COVID-19 safety standards ). Schedule Your Test #freeSTDtesting #stdtesting #centerfordiseasecontrol #STD #sexuallytransmitteddisease

Whether a negative pregnancy test causes you to feel intense relief or deep disappointment, after the initial emotion wears off you may begin to doubt the accuracy of the test. Is it possible your negative pregnancy test is wrong? If the home test was done properly, it is rare to have a negative result if you truly are pregnant. It is important that you read the directions carefully and follow the times and procedures exactly as indicated. WHY IT COULD BE A FALSE NEGATIVE However, if you have administered the test as directed, here are some reasons why it could show negative if you are indeed pregnant: Test was taken too early. The earlier a test is taken after a missed period the harder it is for the test to detect hCG (the hormone that indicates whether you are pregnant). Some tests may be more sensitive to or need more hCG to be detected in urine to produce a positive test. Ovulation can vary especially if periods are irregular and timing may be off. Repeat test in one week if there is still a concern about being pregnant. Test results were checked too soon. Read instructions carefully and be precise with timing. Using diluted urine. For most accurate results, take the test first thing in the morning when your urine is the most concentrated. WHY YOU MIGHT MISS A PERIOD AND NOT BE PREGNANT There are several reasons that you might miss a period but not be pregnant, including but not limited to: Sudden weight gain or loss Ovarian cysts Metabolic conditions (alterations in blood sugar and certain hormone levels) Recent illness Stress Thyroid conditions Certain birth control methods/medications Pregnancy If you have missed your period and are questioning the results of your home test, we would be happy to administer a test in our office . Our registered nurse on staff can answer your medical questions and make referrals if necessary. Contact Us for a Pregnancy Test GET FREE TESTING FOR STIs/STD s Additionally, if you have not had STI/STD testing in the last year, we strongly recommend that you schedule an appointment to have this done. STI testing is recommended annually, in addition to every time you have a new sexual partner. We provide STI testing for chlamydia and gonorrhea at Life’s Choices and would be happy to schedule an appointment for you. Contact us if you are in need of STI testing, a pregnancy test or if you would like to talk to someone about the results of your test. We are here for you! Contact Us Today #pennsylvania #pregnancydecisions #negativepregnancytest #freeultrasounds #healthypregnancy #pregnancytest #pregnancybodychanges #berkscounty #pregnancytestiswrong #freeresources #kutztown #parentingclasses #falsenegativepregnancytest #ultrasounds #pregnancy

A positive pregnancy test during the best of times causes many different emotions. Feelings of excitement, terror and everything in between are common reactions whether or not the pregnancy was planned. But during this time of heightened fear and anxiety regarding the coronavirus, a positive pregnancy test, especially if unplanned, can cause a woman to panic. You may be wondering if you should continue the pregnancy with all the uncertainties in the world today. Here are some questions you may have: IS MY HEALTH AND MY BABY’S HEALTH MORE AT RISK IF I WOULD DEVELOP THE CORONAVIRUS? The Center for Disease Control has a page dedicated to pregnancy and breastfeeding concerns about COVID-19. Another site with a bit more detailed information is from the UK. To summarize: Pregnant women do not appear to be more at risk than those who are not pregnant for getting seriously unwell if they develop the coronavirus There is no evidence to suggest an increased risk of miscarriage in pregnant women who are infected with the virus It is unlikely the virus would cause problems in the unborn baby’s development Evidence shows that the virus is transferrable from mother to baby during pregnancy or birth. In all reported cases of a newborn baby developing the infection, the baby was well. Pregnant women have been placed in the “more vulnerable” group because generally speaking some viral infections can be worse in pregnant women, something OB doctors have dealt with for years. However, there is no evidence to show that this is true of the coronavirus. WILL I BE ABLE TO PROVIDE FINANCIALLY FOR MY BABY? If you or your partner have recently lost your job, or if you are concerned about the declining economy, you may become fearful of taking care of yourself, much less a new baby. These are valid concerns, and we would love to talk to you about them. Life’s Choices has many resources and referrals to help those with financial difficulties throughout Berks County, Pennsylvania and beyond. Even during this time of social distancing, we are able to provide online support and education with your own personal coach. Our “ Healthy Start Baby Bundle ” provides you with not only valuable information throughout your pregnancy but practical things like prenatal vitamins, diapers, formula and even a brand new car seat for your baby, all free of charge. THE WORLD SEEMS LIKE SUCH A SCARY PLACE RIGHT NOW. DO I WANT TO BRING A CHILD INTO THIS MESS? New moms throughout the ages have had these same thoughts and feelings. Suddenly you are not just thinking about yourself but a new life and future generations. While the thought of caring for a baby can cause anxiety about the future, more often a baby brings hope and joy into the life of his or her family. The human spirit is amazingly strong and resilient and can thrive even through difficult circumstances. At Life’s Choices we have seen many, many lives changed for the better as moms and dads have stepped up to be the best they can be for their child. Whatever you are thinking or feeling right now, we would love to talk with you. A registered nurse on staff can help you find answers to your medical questions. Our client reps and coaches are available to listen, and direct you towards reliable information for any option you are considering whether it be parenting, adoption or abortion. Our resources come from the Pennsylvania Department of Health and other medically accurate sources. Most importantly, since all of our services are free of charge , we do not financially profit in any way from the decision you make. SOME FINAL THOUGHTS: Take a deep breath. You’re going to be okay. Take time to learn the facts and see what help is available. To quote Michelle Obama: “Don’t ever make decisions based on fear. Make decisions based on hope and possibility.” Talk to someone you trust. If you are not ready to talk to your partner or family, or just want an unbiased perspective, we welcome you to give us a call . A test is only a test, it is not a confirmation of pregnancy. Only a doctor can diagnose pregnancy and this is often done through ultrasound. We can offer a confirmation ultrasound to qualifying individuals. Contact us to find out how to receive this free service at Life’s Choices. While many feel isolated during this time of sheltering in place, please know that you are not alone . We are here for you and are ready to help. Please contact us today. You are safe with us. Contact Us Today #fearandanxiety #health #reduceanxiety #covid19pregnancy #coronavirus #anxiety #prenataleducation #ultrasound #coronaviruspregnancy #fear #covid19 #pregnancy #pregnantduringcovid19

Life as we know it has been changing daily since the coronavirus (COVID-19) started hitting the United States (including our community right here in Berks County, Pennsylvania). Businesses and schools are closed, social distancing is the new “normal,” grocery stores are packed and people are hoarding toilet paper. We never saw this coming as we came into 2020, now did we? With all the changes and uncertainty, fear and anxiety seem to be at a whole new level for everyone. Fear and anxiety can affect our daily lifestyle, relationships, and personality, but we can implement healthy coping strategies to help us with the unpredictability our culture is facing. Here are a few ways to reduce anxiety if you are feeling overwhelmed: Do something creative- Whether it’s journaling, painting, drawing, playing an instrument, or writing poetry, creativity reduces stress and allows us to have fun and express ourselves which promotes relaxation. Talk to a friend- Social distancing may be necessary right now, but with technology, we have more options than ever to connect virtually and stay in touch with loved ones. Talk a walk- Use your five senses to orient yourself to your surroundings. What you can see, touch, smell, hear and even taste (make sure it’s healthy and safe!) helps to ground us to the present rather than worrying about the future. Express gratitude for anything and everything you can- Every emotion we have has its own neural pathway in our brains. So, when we are thankful, we actually can’t fuel the anxiety, because the brain is focused on being grateful! Isn’t that an interesting fact? Do some breathing exercises- Something simple to try is to breathe in through your nose for four counts, hold it for seven counts, and then release your breath through your mouth for eight counts. Repeat this cycle a few times and your overall system should begin to relax because more oxygen is getting to your brain. Seek professional counseling if you are contemplating any kind of self-harm or the feeling of anxiety does not subside within a reasonable time period- Some anxiety and fear goes beyond just “the blues,” and talking to a professional is sometimes necessary. If you aren’t sure where to turn, please contact our office by phone, text or email , and we’ll help you get the resources you need.  If you need someone to talk to, we’re here for you. At Life’s Choices, we have resources to share and a listening ear to help support you during this time. We are implementing community support at both of our offices in regards to coping with the anxieties of this particular time. We are providing encouragement cards with Scripture verses available to take from our porch at Kutztown or outside the office at Hamburg. We also invite you to text or call us with any prayer requests ! Kutztown: 610-683-8000 Hamburg: 484-660-3526 We see you, and you aren’t alone. Contact us for support — we’d love to hear from you! Contact Us Today #fearandanxiety #health #reduceanxiety #coronavirus #anxiety #prenataleducation #ultrasound #fear #covid19 #pregnancy

At Life’s Choices, our mission is to be a place of hope and help for women and families facing unplanned pregnancies and seeking to foster healthy relationships. We seek to serve the Berks County community by providing beneficial free resources and creating welcoming environments in both our Kutztown and Hamburg, Pennsylvania offices. One of our clients, Kathryn, shared her story with us in a recent interview, and we’re so grateful for her positive experience at Life’s Choices. Kathryn was the first client to have her free ultrasound done with our brand new ultrasound machine ( thank you to our generous partners who made it possible to invest in a new machine! ). “Getting the ultrasound was so exciting!” Kathryn shared in her interview (below). “I’ve never seen one in person — especially on yourself — and it had a heartbeat … I fell in love immediately.” SUPPORT IN UNPLANNED SITUATIONS When Kathryn first found out she was expecting, she was shocked. “Being pregnant wasn’t a plan,” she said. But coming to Life’s Choices eased her mind and provided her with helpful support and guidance. Kathryn worked mainly with Life’s Choices’ community outreach coordinator, Alexis, who walked with her through pregnancy confirmation , prenatal educational classes and more. Kathryn seeing her baby for the first time at her free Life’s Choices ultrasound “[Alexis] was so kind. The tone in her voice made you feel ok,” Kathryn said. “That’s what I needed. I needed a kind voice, and she was that for me and I just really appreciate her for it.” Life’s Choices is honored to serve the women and families in the Berks County, Pennsylvania community. We believe it’s a privilege to be a resource for clients like Kathryn every day! If you’re facing an unexpected pregnancy or are seeking support in parenting, relationships and more, we welcome you to visit us, too. “I don’t know where I would possibly be mentally if I didn’t have [Life’s Choices] backing me every step of the way,” Kathryn said in her interview. SET UP YOUR FREE VISIT TODAY If you’re interested in setting up an appointment with us, whether for a free pregnancy confirmation ultrasound, prenatal or parenting classes, or one of our other life-giving services, give us a call today ! 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 for clients who are not already getting prenatal care under the supervision of a physician. Our regular office hours are: Kutztown: Monday, Tuesday and Thursday 11 a.m. – 5 p.m. Hamburg: Monday, Wednesday and Friday 10 a.m. – 4 p.m. We would love to be a free resource for you. We hope to see you soon! MAKE AN APPOINTMENT ONLINE CALL US TODAY #clientreview #pennsylvania #hamburg #freeultrasounds #berkscounty #prenatalclasses #relationshipclasses #freeresources #kutztown #parentingclasses #sonograms #clienttestimony #ultrasounds #pregnancy

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 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

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.

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 itamins and minerals. The fiber in whole fruits and vegetables improves bowel function and lowers your risk for heart disease and diabetes. It also aids in weight loss by promoting a feeling of fullness. There are many ways to incorporate more fruits and veggies into your diet. You can try a different type of vegetable or fruit each day. You can make a vegetable stir-fry or lightly steam some vegetables and put your favorite topping over it. And when making a salad, choose the darker, more nutritious greens instead of iceberg lettuce. 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. Carol Boston Master Certified Health Coach “Abundant Life” Coaching & Consulting * Information from Dr. Sears L.E.A.N. Start Guide

Valentine’s Day is a great time to indulge in the sweetness of spending time with someone you love.  This year, why not think outside the box of chocolates. Here are six great ways to spend Valentine’s Day with your sweetheart! CREATIVE Pay a visit to The Art Store or The Dollar Tree and stock up on paper, tissue, markers, chalk, stickers, and whatever your cupid’s heart desires for Valentine-making. Spend an evening cutting and pasting, and writing love poems to each other. Play some big band music and sip hot chocolate while you discover your artistic side. BOOKISH Take your date to Barnes and Noble . First stop: coffee counter. Then browse the travel section and dream about places to visit while you sip your Venti Triple-Shot Skinny Vanilla Latte with a Smidge of Cinnamon. ACTIVE Bundle up and rediscover the thrill of snow tubing at Bear Creek Mountain Resort . Or enjoy the sensation of a chill in your lungs while hiking to The Pinnacle from the Hamburg Reservoir. Don’t forget a picnic lunch and a thermos of hot coffee to enjoy at the top! CULINARY Scour Pinterest for the most scrumptious looking dessert. Make a grocery list and cruise the aisles of Giant Food Store on a shopping cart. Go back home to whip up the concoction while watching (and making fun of) a Valentine’s Hallmark movie. Don’t forget the tissue box (you’ll need it for the commercials). GROUP THERAPY Unattached this Valentine’s Day? Or does Valentine’s Day fall awkwardly early in a new relationship? No worries, invite a group of friends to join you at Ozzy’s Family Fun Center for Laser Tag and Go-karts. Pick up a couple half gallons of ice cream and finish it up at someone’s house for Head’s Up Charades and a nasty case of brain freeze. PAY IT FORWARD Contact a retirement home and plan a night of Bingo with the residents, hosted by you and your sweetheart. Buy a bunch of Valentine gifts at the Dollar Tree to give out as prizes. Hint: DON’T go without prizes, they will not be happy. Afterwards ask for volunteers to share their love stories. I guarantee you will be well entertained. For more ideas of how to cultivate healthy, LIFE-GIVING rather than LIFE-DRAINING relationships contact Life’s Choices . We’re all about Healthy Relationships!

It’s no secret that as the years go by teens and young adults are becoming more and more sexually active at a younger age. Sex has become just a normal everyday occurrence whether they see it on social media, television or hear about it in school from their friends. Sometimes they don’t realize the consequences of having sex, especially when it comes to getting Sexually Transmitted Diseases. A lot of people have the idea that if they use a condom everything will be ok but that’s not the case. Would you believe that condoms only protect 50% against Chlamydia and Gonorrhea? At Life’s Choices we give free tests for Chlamydia and Gonorrhea because they are two of the most common Sexually Transmitted Infections. Sexually Transmitted Infections are in the same family as STDs, the only difference is you can get rid of STIs completely and STDs you can only treat the symptoms but you’ll have the disease in your body the rest of your life. According to the Pennsylvania Department of Health, the rate for Chlamydia right here in Berks County is at a higher rate compared to Pennsylvania as a whole. Although Gonorrhea is at a lower rate than Pennsylvania overall, it’s still a problem. Most cases of Chlamydia and Gonorrhea are found in people ages 15-24. In Berks County more females are infected then males for both infections. However, the rate of infected females with Chlamydia not only beats out the males but also the average rate in Pennsylvania. Adolescents make up 27% of the sexually active population in the U.S. but they consume about 50% of the STD rate. That’s almost 10 million STDs each year! How can we change this? Of course the only way to remain risk-free is to stay abstinent. It may seem like an impossible task for some, but trust me…it’s possible! If you remain abstinent in your relationship, I think you’ll find that your partnership will grow and maybe turn into something that you never would expect. You’ll be able to rely on more than a physical connection. Remember intimacy doesn’t only mean sex. You can still be intimate with your boyfriend or girlfriend in other ways. For example, having conversations about God, life, the goals you want to achieve, your family, things you experienced in your childhood, etc. These are all conversations that can bring you closer together, allowing you to really get to know each other on a deeper level rather than a sexual one. I had a client come in once and we asked her if she had any regrets entering into her sexual relationships. Her response was an eye opening one. She said, “I definitely regret entering into some of my sexual relationships. I feel like if I never would’ve started, it wouldn’t be issue for me now.” A lot of these young people feel like they can’t stop or they might as well do it because their partner expects them to have sex based on their past. Speaking as someone who just stepped out of the 15-24 age range, I know struggles and temptation are a real thing. You have to be strong and you absolutely have to set boundaries. You must be sure that your boyfriend or girlfriend is on the same page as you. If it’s something they can’t agree with, as hard as it may be, you need to let them go. You need to learn the power of the word “no.” My prayer is that all the clients that come into Life’s Choices will learn their value, show themselves respect, know that God loves them and know that there are people in their community that care for them too.