Healthy School Lunches

by G. White

Staff Writer

school lunch box image Healthy School LunchesChildren often get bored with the same lunches frustrating moms with efforts to come up with something new and delicious. Here are a few quick lunch ideas that are not only healthy, but delicious, too. And don’t forget to add some fruit, water and healthy snack.

Tuna Sandwich

Combine finely chopped hard-boiled eggs and pickles with mustard and mayonnaise, then spread on a slice of multigrain bread. Combine drained canned tuna, finely chopped celery and onion, mayonnaise and lemon juice, then spread on another slice of bread. Sprinkle with torn basil leaves and assemble.

Turkey Salad Rolls

Combine diced smoked turkey, halved seedless red grapes, thinly sliced celery and mayonnaise. Transfer to an airtight container; pack with a whole wheat hot dog bun for your talented kid to assemble.

Turkey-Cheese Pita Pockets

Place a slice of cheese inside a whole wheat pita, then fill with roast turkey slices, baby spinach leaves and cucumber slices.

Barbecue Chicken Sloppy Joes

Toss chopped tomatoes and shredded rotisserie chicken and carrots with barbecue sauce and heat through. Toss the mixture with chopped cilantro or parsley and transfer to an airtight container. Pack with a whole wheat hamburger bun for assembly at lunch.

Meatball Sandwich

Warm frozen meatballs in jarred tomato sauce and transfer to a wide-mouth thermos. Place a slice of provolone cheese in a whole wheat hamburger bun for assembly at lunch.

Easy Italian Hero

Toss thinly sliced iceberg lettuce with a mixture of yellow mustard and mayonnaise. Assemble a sandwich on a split hoagie roll using sliced provolone, salami, turkey, tomatoes, and the iceberg lettuce mixture.

Roast Beef Pita Pockets

Spread the inside of a toasted pita pocket with mayonnaise, then fill with thinly sliced roast beef, Swiss cheese and store-bought coleslaw.

As you can see, these lunch ideas are not only quick but delicious. They should be just the answer for a finicky eater.

Balancing Work and School

by G. White

Staff Writer

work school balance Balancing Work and SchoolBeing a college student is one thing. Working (part-time or full-time) while attending college is another. Handling classes and work can cause stress. If you feel like you can connect to this, then you’re not alone. According to the recent U.S Census one in every five undergraduate students works at least 35 hours per a week.

To be ahead, here are some Do’s and Don’ts for handling the stress of school and work.

Here are a few Do’s . . .

  • Have a calendar to set your daily schedule
  • Try to get your school work completed as soon as classes end. This way you will be focused while at work and not worrying about completing an assignment.
  • Use  your TV or “Social Media” time for reading and completing your assignments.
  • Get help from your friends.
  • Eat healthy.

Here are a few Don’ts. . .

  • Walk blindly through the day not knowing what to do next. Always be prepared for school and work.
  • Spend too much time hanging out
  • Overwork.
  • Procrastinate your class assignments.

Balancing school and work is at times hard to do, but when you are finished, what you have learned can be the beginning of a great tomorrow. Good Luck!

Picnic and Motorcycle Run to Support Abused/Neglected Kids

Susquehanna Valley CASA – Voices for Children will host its second annual Cruise for Kids fundraising event on Saturday, September 6, 2014 at Hufnagle Park in Lewisburg, PA. The event benefits children in Lycoming, Northumberland, Snyder and Union counties who have been abused and neglected. Including a motorcycle run and a community picnic open to all with live music, games for young and old, and multiple raffle contests, the rain-or-shine event will be a fun way for families, motorcycle enthusiasts, and the broader community to join together in supporting children who have cruise for kids Picnic and Motorcycle Run to Support Abused/Neglected Kidssuffered abuse or neglect at the hands of their caregivers.

The event begins with a motorcycle run winding through the beautiful Susquehanna River Valley. The cost is $15 per person and includes one free plate at the community picnic. Check-in begins at 9:30 a.m., with kickstands up at 10:30 a.m.; preregistration is requested. There is one rest stop along the route.

Starting at 12:00 p.m., the community picnic runs through 3:00 p.m. All are welcome to this event; you do not need to ride in the morning’s motorcycle run to attend. A BBQ chicken picnic, complete with side dishes, dinner roll and a beverage will be provided for $8.00. Enjoy live music by local bands, Eighty6 and Pages of Paul. First come, first served. There will be games for all ages. Susquehanna Valley CASA – Voices for Children will be selling raraffle tickets for a chance to win the grand prize of either $5,000 or a custom Vengeance motorcycle; first prize is $1,000 and second is $500. Tickets are just a $20 donation each, and only 3,000 tickets will be sold. Bring the entire family and your lawn chairs or blankets!

“This is a great way for citizens to band together and show their support,” said Judith Jones, Executive Director of Susquehanna Valley CASA – Voices for Children. “We have nearly 60 children waiting to be assigned to a CASA, and a strong turnout by the community at this event will help us reach more of those waiting children.” CASA’s community-based program recruits, trains and supports citizen-volunteers to advocate for the best interests of abused and neglected children in courtrooms and communities.

Volunteer advocates, empowered directly by the courts, help ensure that each child’s rights and needs are being attended to while in foster care, through objective investigation and observation, with the focus on the child. Volunteers stay with their assigned child/children until they are placed in safe, loving, permanent homes. For many abused children, a CASA volunteer is the only constant adult presence in their lives. With a CASA volunteer, a child is more likely to find a safe, permanent home, more likely to get the help and services they need while in the foster care and child welfare system, and spend less time in foster care.

To purchase tickets or for more information about the either the Cruise for Kids event or the Susquehanna Valley CASA program, please visit or call (570) 988-2200.

How to Prepare for your 3D Mammogram

JC Blair mammo image How to Prepare for your 3D Mammogram J.C. Blair Hospital in Huntingdon is the only hospital in the region offering 3D mammography. The 3-D digital mammography (tomosynthesis) at our Women’s Imaging Center offers you the best breast images, allowing Dr. Maria Pettinger to get a more detailed look at breast tissue and find breast cancers earlier – especially in dense breasts.


  • See your healthcare provider for a clinical breast exam. The physician and you can discuss any potential issues to determine whether you need a diagnostic or screening mammogram.
  • Most insurance plans require one full year between screening mammograms.
  • If you are still menstruating, try to schedule your mammogram the week after your period when your breasts are less tender.
  • If this is your first mammogram at J.C. Blair, bring your previous mammograms with you or have them to J.C. Blair’s Radiology Department before your appointment.


  • Get an order from your healthcare provider, call (814) 643-8624 to schedule your mammogram Monday through Friday 8:00 a.m. to 3:45 p.m. with extended hours on Tuesdays and one Saturday each month.
  • If you do not have insurance and need financial assistance, J.C. Blair participates in the Mammogram Voucher Program. Call 1-888-687-0505 for information.


  • If J.C. Blair’s Radiology Department has not called you to pre-register, call (814) 643-8624.


  • Bathe but do not apply deodorant, antiperspirant or lotions.
  • If you have tender, sensitive breasts take acetaminophen or ibuprofen 30 minutes before your appointment to help alleviate any discomfort.
  • Arrive 10-15 minutes before your appointment. If you pre-registered, go directly to the Radiology Department located on the ground floor of J.C. Blair Hospital.
  • Wear pants or a skirt and you will only need to disrobe from the waist up.


  • Your screening mammography results will be sent by mail within 14 days.
  • Follow up with your primary health care provider to discuss any questions or concerns.
  • J.C. Blair’s Women’s Imaging Center is also available to answer your questions by calling (814) 643-8624.


jc blair memorial hospital ad How to Prepare for your 3D Mammogram

Back To School From Preschool to High School

by G. White

Staff Writer

back to school Back To School From Preschool to High SchoolAs parents everywhere celebrate the first day of school and the children cry at the realization of summer coming to an end, everybody needs to get back into a routine that will make the beginning and the entire school year easy peasy. Here are a few suggestions for all students from preschool to high school.



1. If you and your child have fallen out of your bedtime routine this summer, get back into a solid routine.

2. Plan and shop for healthy breakfasts and lunches together.

3. Prepare a change of clothes just in case of an accident and bring it with you on the first day of school for your child’s teacher to keep in the classroom.

4. Connect with other parents and students on the first day of preschool. Introduce yourself and your child.

6. Be prepared for tears. Smile and stay positive. Reassure them that you will be there for them at the end of the school day.


1. Go shopping for school supplies together. Pack your child’s backpack the night before the first day of school, and place it near the door.

2.Talk with your child about what to expect during an average school day.

3. Prepare your child for socializing in the classroom.

4. If your child is going to be riding the bus to school for the first time, be sure to talk about bus safety.

5. Parent involvement in school is important—even in kindergarten!

Elementary School

1. Create a homework center. Make sure that it’s in a quiet place and stocked with enough supplies, such as pencils, erasers, paper, a folder or two, and a calculator.

2. Pack light—a backpack should never weigh more than 10 to 20 percent of the student’s body weight.

3. Prepare your child for social situations in the elementary school classroom.

4. Keep encouraging literacy at home. Read frequently with your kids.

5. If your child is going to be riding the bus to school for the first time, be sure to talk about bus safety.

6. Parent involvement in education is important throughout elementary school!

Middle School

1. Starting middle school can mean a new building, lockers, and possibly moving from classroom to classroom for each subject.

2. Middle school is usually the time when fashion becomes important to kids. Become familiar with your school’s dress code and check the school’s website for a list of dos and don’ts.

3. A move to middle or junior high school means more responsibilities. Help your child adjust in any way you can.

4. Around ages 11, 12, and 13, shifts occur in kids’ thinking. Keep them engaged in school and learning.

5. Because kids this age have strong emotions, they tend to either “love” school or “hate” it. If they “hate” school, help them identify the parts that are enjoyable.

6. Most kids at this age think there is too much homework. Emphasize how homework helps them learn and provide “homework” support.

High School

1. Your high-school student may be thinking about the future. Listen, support, and have an open mind about the endless possibilities.

2. If your high-school student has a job help them manage money and time.

3. At this stage, most teens will be getting their driver’s license. Take time to help them learn about the rules of safe driving.

4. High school can be a stressful time. Help your child manage stress.

5. Your teen may be working hard to balance extra-curricular activities and school activities this year. Help them become a master time manager.

6. At this age, friendships and romance become important. Set clear rules and guidelines about dating and curfews.

The above are just some minimal suggestions to help get your child off to a good school year. Just remember, help them so they can succeed!

Understanding Asthma – Allergy Partners of Lewisburg PA

Office Photos 004 300x225 Understanding Asthma   Allergy Partners of Lewisburg PAAsthma is a chronic medical condition that affects over 20 million Americans, including 6 million children. It is a lung disorder in which the bronchioles, the inner lining of the small breathing tubes of the lungs, become inflamed and swollen. The muscles in the walls of the bronchioles may spasm, or narrow, causing symptoms of asthma which include chest tightness, wheezing, shortness of breath, or coughing. Individuals with mild asthma may not even be aware they have it, as wheezing may only be audible with a stethoscope if present at all.

Asthma may develop at any age, but most commonly occurs in early childhood, or mid-adulthood. Asthma that presents in childhood typically responds well to appropriate treatment and is often outgrown with time . Many cases that occur in adulthood respond well to treatment, but remain chronic. There is a strong genetic component to asthma, as approximately 40% of children who have asthmatic parents will develop asthma. Most patients with asthma, approximately 70%, have allergic disease and most children with asthma have allergies that cause or significantly aggravate their asthma.

As with many medical conditions, a combination of genetic susceptibility and environmental exposure plays a role in the development of asthma. Identification and avoidance of specific asthma triggers is imperative to help achieve optimal control of asthma. The most common environmental asthma triggers are allergens (inhalants such as house dust mites, pollens, molds, and animal dander), viral respiratory infections, exercise, and cigarette smoke. Other triggers may include cold air, humidity, occupational exposures, menses, emotional stress, pollutants, sulfite sensitivity, and ingestion of non-steroidal anti-inflammatory agents.

Asthma is usually suspected when the characteristic symptoms occur, especially at nighttime, with exercise, with colds or with allergy flare-ups. Definitive diagnosis and optimal treatment of each individual case requires not only periodic exams, but also measurements of lung function, starting by five or six years of age. This is done by using spirometry, which is a type of lung test that measures the amount and rate of air flow from the lungs. Correlation of the results of a patient’s spirometry test with their clinical symptoms helps the physician decide whether or not a patient’s asthma is under optimal control and whether or not a patient’s medications should be increased, decreased or left unchanged.

Allergy testing is typically performed as part of the initial evaluation of an individual with asthma since allergies are a trigger in up to 85% of individuals with asthma. Chest x-rays, blood work, and other tests are rarely needed for the diagnosis and management of asthma, unless other medical problems are suspected.

Your board certified allergist can help determine the cause of your asthma by combining a thorough medical history and physical examination with appropriate diagnostic testing. The allergist can also help with administration of allergy immunotherapy when appropriate. Allergy Partners of Lewisburg has provided ongoing patient education through multiple useful tools on the Allergy Partners of Lewisburg  website.  There are sections that include a medical conditions library, instructional videos on proper medication device technique, and pollen counts.

allergy partners of lewisburg ad Understanding Asthma   Allergy Partners of Lewisburg PA

What Makes Young Living Essential Oils Different?

Literally, from the time the seed is dropped into the soil until the essential oil sealed in the amber bottle in Young Living’s state-of-the-art bottling facility, the Seed to Seal™ process is carefully supervised from beginning to end to ensure quality and purity of Young Living Therapeutic-Grade™ essential oils. Seed to Seal is Young Living’s way of authenticating our essential oils and protecting nature’s living energy in every bottle.

Young Living’s essential oils capture the pure energy of the plant. This energy has proven therapeutic properties that can help move you to a life of wellness, purpose, and abundance.
Young Living’s oils are more effective than others on the market due to our strict quality-control process. From the moment the first seed is sown until the oil is sealed n the bottle, the Seed to Seal process ensures our oils deliver expected results.

SEED The first step of this process — Seed — means we research plant species that offer the optimal therapeutic benefits, identify species with experts and document their source, and monitor the ongoing cultivation process to ensure the chosen plant species is used. Potent essential oils come from plant species that have been authenticated by Young Living and industry experts through scientific research, field study, university partnerships, and on-site planting certification. Selecting seeds that produce the highest therapeutic value is a vital step in our Seed to Seal process.

CULTIVATE Young Living’s knowledge of soil preparation, balance of sun and water, responsible weed and pest control, and wild-craft harvesting ensures that stringent standards are met. We continue to conduct research and remain dedicated to growing the highest quality aromatic plants.

DISTILL Young Living’s proprietary low-temperature, low-pressure steam distillation process ensures that the beneficial plant compounds in every batch of essential oil remain uncompromised during the extraction process. This process is completed at just the right time to ensure all beneficial constituents are present to maximize the quality of the oil.

TEST Each essential oil must pass Young Living’s stringent testing to ensure the optimal bioactive cha cha logo 300x123 What Makes Young Living Essential Oils Different?natural compounds are present. Young Living uses its own internal labs, in addition to third-party audits, to verify that international purity and potency standards are met and sur-passed. Each oil is tested during various stages of distillation to determine the release of different plant constituents.

SEAL Young Living completes the Seed to Seal process by carefully sealing and inspecting each bottle of essential oil at our clean-room facility and shipping to members worldwide. Individual bottle labels are encoded with detailed tracking information that allows Young Living to trace each bottle of essential oil back to its source.

For more information on these beneficial essential oils, please contact: Charlene Chambers, Independent Distributor # 1889886 (814) 883-9104 ~ ~

You Can …. Bee Essential!!

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Ashburn’s Animals – Providing Shelter And Adoption For Fur Babies

cat Ashburns Animals   Providing Shelter And Adoption For Fur BabiesSelinsgrove, Pennsylvania is home to the non-profit organization, Ashburn’s Animals.  The director, Janel.  Ashburn created the organization as a way to enhance people’s lives through animals, while providing a safe haven for animals as well.

Since she already had a farm full of rescue animals, Janel began taking them to nursing homes, camps for children with special needs, adult day cares and schools while also opening the farm to many others.

Word soon spread and more animals in need of homes began showing up dividing her time, and that skunk Ashburns Animals   Providing Shelter And Adoption For Fur Babiesof her volunteers, between visits and rescue. What had started as farm animal rescue has turned into not just horses, llamas, and donkeys but also rabbits, guinea pigs, reptiles, birds and exotic critters. Often the owners need to re-home them for a personal reason but Ashburn’s Animals has also welcomed animals that have been severely neglected, abused or abandoned.

You can often find Ashburn’s Animals at community events offering pony rides and visits to the petting zoo to help their mission. The pony rides and petting zoo consists of rescue animals, many often available for adoption, allowing them to be socialized, therefore easier to find forever homes. You can find more images of the animals who reside at Ashburn’s Animals on their website (link below).

Ashburn’s Animals often spends over $1000 a month in animal care and feed. If you wish to donate, a wish list as well as a paypal link can be found at or can be sent directly to Ashburn’s Animals,   291 Scrubby Hill Rd, Selinsgrove, Pa  17870.

ashburns animals ad Ashburns Animals   Providing Shelter And Adoption For Fur Babies

How To Travel Alone

by G. White

travel alone How To Travel AloneTraveling alone has often been describe by first timers as a religious experience. Taking in new surroundings, food, people, lifestyle, etc can be amazing.

But perhaps the most important thing is your safety. It is wonderful to try new things and see new places, but returning home unharmed to share your experiences is most important.

1. Thoroughly investigate your destination. Know how far the airport is from your hotel, the average cost of the taxi, and if the hotel has a 24-hour person to check you in if you should arrive late. And also make sure that you can still check it if you do arrive at the hotel later than expected due to travel issues. Some hotels give your room away if you do not call ahead or do not arrive at the designated check-in time.

2. Do not draw attention to yourself as a tourist. We’ve all seen the people wearing the t-shirts that say where they are and have their noses buried deep in a guidebook or map. Know where you are going before you leave your hotel and try to dress like a local – not flashy or draped in jewelry. Your outfit can show many criminals your status.

3. Carry proper identification especially if you are traveling along outside the United States. Make sure you also know where the American Embassy is located in the country you are visiting.

4. Leave a copy of your flight information with a friend or family member and stay in touch with them daily. Try to call, send a text throughout the day, or just email if you can. Including pictures of where you are can also help.

5. Always be aware of your surroundings. Never trust anyone. Being a single traveler makes you a target for scam artists.

6. Make travel arrangements with a travel agency if you can afford it. They offer good deals and can give you all the ins and out of your travel destination.

Even if you can’t afford to travel distance places, going somewhere you have never been before alone is a start. Even a one-day bus trip to anywhere will be fun. Go out there and discover new things and a new you!

How To Start A Business

by G. White

start a business How To Start A BusinessDid you know anyone can start a business. All it really takes besides an ideal and determination is ten little steps. If you believe you are ready for the exciting adventure, then read on.

Write A Business Plan. There are many organizations from the SBA to S.C.O.R.E that can help you get your idea on paper.

Get Assistance Or Training in the area you wish to start a business. For example, if you want to open an antique store, get a job at a store or learn about antiques, all the ins and outs.

Choose Your Location. A successful business not only relies on its customers and a great ideal, but also location, location, location. Check with the local ordinance and abide by all the rules from zoning to how you can set up a window display.

Fiance – sometimes you don’t need a large loan to get started. Maybe you can work in the business part time out of your home until you have enough money to go full steam.

Legal Structure. Decide what form of ownership works for you – sole proprietorship, partnership, LLC, nonprofit, etc.

Register Your Business Name only if you will be operating the business in a name other than your own.

Get a Tax ID Number for collecting and filing taxes.

Register for state and local taxes.

Obtain licenses and permits for the appropriate federal, state and local governments.

Understand All About Employees if you plan on hiring people to work for you.

For more information on starting a business, check out the following through an internet search

  1. women owned business
  2. minority owned business
  3. self-employment
  4. online business
  5. home base business

Good Luck!