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https://peacefulbalancehealthcare.com/

Peaceful Balance Health & Wellness Services, 9 East High Street/Rear, Carlisle, PA (2026)

03/26/2026

March is National Nutrition Month, an annual campaign established by the Academy of Nutrition and Dietetics in 1973. This initiative invited people to get active and make informed choices about food. This years theme is "Discover the Power of Nutrition" showing now nutrition has the power to help not only individuals but also communities.

How can you get involved in National Nutrition Month?
- try a new fruit or veggie each week of the month
- plan to eat more meals together at home
- incorporate the whole family when meal planning
- use commercial breaks from TV to do physical activities
- try new herbs, spices, or citrus to bring out new flavors
- use multiple protein sources like beans, lentils, etc. instead of just meat
- limit screen time during meals
- make food prep a family activity
- start a garden at home
- have a 'healthy food' contest at work
- learn a new nutrition fact everyday of the month

https://www.eatright.org/health/wellness/awareness-campaigns/50-ideas-to-get-involved-in-national-nutrition-month

03/25/2026

March is National Nutrition Month, an annual campaign established by the Academy of Nutrition and Dietetics in 1973. This initiative invited people to get active and make informed choices about food. This years theme is "Discover the Power of Nutrition" showing now nutrition has the power to help not only individuals but also communities.

Eating healthy does not mean you have to stop snacking. Energy boosts between meals is important, however they must be planned with nutrition in mind. Snacks should be about 200 calories or less (this can differ for all body types) and those who are very active (or eat less) should aim for 200-300 calories per snack. Snacking smart means choosing snacks that not only taste good but also are dense in nutrients, and contain protein, fiber, and other healthy fats in order to keep energy levels up between meals.

Snacking should be avoided when bored or emotional, as this is a huge reason for weight gain. Try rating your hunger. Ensure to always practice food safety. Have snacks planned out and portioned before you reach for them. Change up your snacks by getting fruits and veggies in different forms, dried, frozen ,or fresh. Limit sodium, added sugars, and saturated fats. Add whole grains, lean proteins, and healthy fats to your snack to liven it up.

Healthy snack options can include:
- homemade trail mix using whole grain cereals, nuts, dried fruit, etc.
- oatmeal using milk and/or adding fruit
- fruit smoothies made with yogurt
- sliced apples and peanut butter (or alternative nut butters)
- whole grain crackers and cheese
- baked veggie chips (kale, beets, etc.)
- avocado salsa and whole grain chips
- fruit kabobs with yogurt dip
- whole wheat pita or raw veggies with hummus
- tuna-apple sandwich on whole wheat bread
-nachos made with whole grain chips, cheese, salsa, and black bean dip
- graham crackers topped with nut/seed butters and dipped in vanilla yogurt
- veggie pizza using whole wheat pita
- yogurt parfait
- hard-boiled eggs
- dark chocolate and almonds
- veggies with cream cheese

https://eatrightmich.org/wp-content/media/Smart-Snacking-Tips-for-Adults-and-Teens_English-2.pdf #:~:text=Compare%20labels%20to%20limit%20items%20high%20in,low%2Dfat%20cheese%2C%20or%20raw%20veggies%20with%20hummus.

03/24/2026

March is National Nutrition Month, an annual campaign established by the Academy of Nutrition and Dietetics in 1973. This initiative invited people to get active and make informed choices about food. This years theme is "Discover the Power of Nutrition" showing now nutrition has the power to help not only individuals but also communities.

We all remember the food pyramid from school, grains being the biggest portion at the bottom, then fruits and veggies, minimal protein and dairy, and sparingly using oils and fats. However now we know that old model to be false; the food pyramid has basically turned upside down. The focus now is on 'Real Food' not food that has been processed. Better health starts on the plate.

Healthy fats, oils and proteins are actually essential to our diet. The recommended protein intake has increased from .8g/kg of body weight to 1.2-1.6g/kg of body weight, with a emphasis on animal derived sources; previously plant versions were thought to be healthier. High quality and nutrient dense protein should be a priority with every meal. Healthy fats can come from both plant and animal sources, including eggs, seafood, meats, full-fat dairy, nuts, olives, avocados, and seeds.

Fruits and vegetables are very important and a wide variety of both should be eaten. Minimize processing and prioritize freshness keeping them in their original form. Veggies and fruits should be eaten in a wide variety of colors and be nutrient dense. The new recommended daily servings are 3 servings/day of veggies and 2 servings/day of fruit.

Whole grains are still encouraged, but should not be refined carbohydrates. Fiber-rich whole grains should be a priority as well as reducing the consumption of highly processed carbohydrates. The new recommended daily servings are 2-4 servings/day.

https://cales.arizona.edu/news/new-food-pyramid-explained
https://realfood.gov/
https://www.eatright.org/national-nutrition-month

03/14/2026

Throughout the month of March since 1987, Women's History month has celebrated to honor the contributions of women that are often over looked. Women have always been an integral to medical history. This month we will be honoring the women who made modern medicine possible.

Continuing The 20th Century:

- Patricia Bath discovered and invented a new technique and device for cataract surgery, Laserphaco. In 1983 she was the first woman in the US to chair an Ophthalmology Residency Program at Drew-UCLA. She also was the first woman ophthalmologist to be appointed to the University of California at Los Angeles School of Medicine Jules Stein Eye Institute's faculty. She was a huge advocate for the blind, even persuading her professors at Columbia to operate on the blind for free. In 1977 She helped found the American Institute for the Prevention of Blindness, an organization whose mission is to protect, preserve, and restore the gift of sight. She also advocated for telemedicine to help those with limited access to health care.

- Helen Brooke Taussig developed the "Blalock Taussig shunt" in the 1944, saving countless "blue babies" (condition where a baby’s skin turns blue-gray due to inadequate oxygen in the blood) who were born with heart defects. She also fought against thalidomide use ( a non-addictive sedative and treatment of morning sickness used in the 1950's that causes tragic birth defects) which prevented countless congenital defects. In 1964 her work earned her the Presidential Medal of Freedom. She is the founder of Pediatric Cardiology.

- Tu Youyou brought ancient wisdom into modern medicine, scouring traditional Chinese texts that could potentially be modern treatments. Her work has saved millions by uncovering artemisinin, which is a treatment for Malaria. Working during the China Cultural Revolution meant meager resources and testing compounds even on her self tirelessly. She earned the honor of being the first Chinese woman to win the Nobel Prize in science.

https://www.osmosis.org/blog/a-history-of-women-in-medicine-20-of-the-greatest-physicians

03/13/2026

Throughout the month of March since 1987, Women's History month has celebrated to honor the contributions of women that are often over looked. Women have always been an integral to medical history. This month we will be honoring the women who made modern medicine possible.

The 20th Century:

- Gerty Cori was a Prauge born biochemical genius who moved to the US with her husband and investigated the mystery that is glycogen metabolism; this explained how the body used and stored energy. In 1947 their work earned a Nobel Prize, marking her as the first women to win the prize in Medicine and Physiology. Her discoveries paved the way to how we treat diabetes.

- Virginia Apgar, an anesthesiologist, is also the creator of a test still used worldwide on newborns today, the APGAR score. She was part of a medical team who attended to pregnant mothers, when she noticed there was a lack of newborn assessment after birth. In 1952 this assessment revolutionized newborn care by developing a simple scoring system to assess the health of newborns. The checklist offered a fast and easy method to assess newborns health after birth, thus allowing any interventions to be made in a timely manner, just by listening and noting breathing, heart rate, vitals. Her method is now considered a universal standard of care; her legacy vastly improved neonatal outcomes.

- Rosalind Franklin's work in X-ray crystallography (famous "photo 51") revealed the double helix structure of DNA, though she is often an unsung hero in DNA's discovery. Her male colleagues won the Nobel Prize, however her work was foundational to their discoveries. She now lives on in every genetics textbook continuing her legacy. Unfortunately she died in 1958 at the young age of 37 from Ovarian cancer.

https://www.osmosis.org/blog/a-history-of-women-in-medicine-20-of-the-greatest-physicians

03/11/2026

Throughout the month of March since 1987, Women's History month has celebrated to honor the contributions of women that are often over looked. Women have always been an integral to medical history. This month we will be honoring the women who made modern medicine possible.

Continuing the 19th Century:

- Elizabeth Garrett Anderson was the first woman in Britain to qualify as a surgeon and physician, though she previously had been barred from attending medical school. She studied privately and used a loophole through the Society of Apothecaries to earn her license in 1865. She founded the New Hospital for Women in London in 1872, training a generation of women and entirely staffed by women. Her legacy paved the way for gender equality proving women can excel at medicine.

- Susan La Flesche Picotte of the Omaha Tribe was the first Native woman physician in the US, graduating top of her class from the Women's Medical College of Pennsylvania in 1889. She returned to Nebraska to serve thousands of patients on the tribal reservation; often by foot of horseback even in harsh winters. She used her own money to build a hospital, campaigning for tuberculosis, public health to save lives, and to empower her people.

https://www.osmosis.org/blog/a-history-of-women-in-medicine-20-of-the-greatest-physicians

03/09/2026

Throughout the month of March since 1987, Women's History month has celebrated to honor the contributions of women that are often over looked. Women have always been an integral to medical history. This month we will be honoring the women who made modern medicine possible.

The 19th Century:

- Elizabeth Blackwell was born in England and raised in America. After many laughs and disparaging remarks she was admitted into Geneva Medical College in New York in 184. Though her acceptance has actually been the result of a prank to accept her and faced ongoing hostility from her professors, who barred her from lab work, she graduated in 1849 at the top of her class therefor becoming the first woman to earn a medical degree in the US. She established the New York Infirmary for Women and Children, a "haven for training women in medicine and treating the underserved." She was a champion of hygiene and preventative care, which at the time were radical ideas.

- Rebecca Lee Crumpler was the first African American woman to earn a US medical degree, graduating from the New England Female Medical College in 1864. She faced great societal barriers, greater than those of her peers. Her focus was caring for formerly enslaved people and Black communities during the civil war. She published one of the first textbooks published by a black woman, offering clear and practical advice on women's and children's healthcare offering knowledge of preventing disease and promoting well-being for peers and patients. Her medical practice laid the foundation for equitable healthcare.

- Mary Edwards Walker was a contemporary of Crumpler, working on the battlefields as a surgeon during the Civil War. She treated soldiers in hospital tents and stitched the wounded under gunfire. She was captured and imprisoned for 4 months by the Confederacy, never wavering her commitment and returned to duty after her release. In 1865 she was the first woman awarded the Medal of Honor for her bravery. She advocated for women's rights and argued medicine was the field for women to excel, while also becoming an abolitionist fighting to end slavery.

https://www.osmosis.org/blog/a-history-of-women-in-medicine-20-of-the-greatest-physicians

03/05/2026

Throughout the month of March since 1987, Women's History month has celebrated to honor the contributions of women that are often over looked. Women have always been an integral to medical history. This month we will be honoring the women who made modern medicine possible.

The Renaissance & Early Modern Period:

- Louise Bourgeois Boursier was not a normal midwife of the 16th century, but known as a child birth expert of the French Court and delivered future King Louis XIII and 6 other royal babies serving Queen Marie de'Medici. Her books on obstetrics had practical pregnancy, delivery, and post-partum advice packed into it, based on her many years of experience. Her practices mixed hands-on skills with scholarly rigor and her treatises, written in clear, accessible prose, demystified childbirth while offering detailed instructions on handling breech births, infections, and postpartum recovery; she also spoke of the emotional side of childbirth advising midwives to comfort mothers with kindness.

- Jane Sharp authored the first English midwifery textbook, The Midwives Book, written by a woman in the mid-1600's. She spoke to anatomy, pregnancy, and childbirth while also defended a woman's authority in the birthing room and tackling topics such as labor complications, miscarriage, and breastfeeding with no-nonsense advice and a warm, almost conversational tone. She included detailed anatomical descriptions drawn from her own observations, and practical tips, like how to turn a baby during a difficult birth in what some may call her manifesto to assert rights to women to lead in their field of expertise.

The 18th Century:

- Dorothea Erxleben was raised by a father who encouraged her intellect in Germany. She studied medicine along side her brother at the University of Halle receiving her MD in 1742, historically a first. She proceeded to demonstrate her knowledge by publishing A Thorough Inquiry into the Causes Preventing the Female S*x from Studying, which defended a woman's right to practice medicine, reasoning it was more prejudice rather than lack of skill and reason of the exclusion of women. Her sharp arguments dismantled the idea that women lack stamina and intellect for medicine, catching the attention of King Fredrick the Great. He granted her special permission to earn a medical degree, making her one of the first officially recognized women doctors in Europe.

https://www.osmosis.org/blog/a-history-of-women-in-medicine-20-of-the-greatest-physicians

03/04/2026

Throughout the month of March since 1987, Women's History month has celebrated to honor the contributions of women that are often over looked. Women have always been an integral to medical history. This month we will be honoring the women who made modern medicine possible.

The Medieval Period:

- Jacoba Felicie was a remarkably skilled healer in the 14th century who treated a range of patients from merchants to nobles. She practiced without a license, though it was a requirement enforced by the male-dominated medical faculty of The University of Paris. till she was arrested and taken to court in 1322 accused of illegally practicing medicine. She argued her cures worked better than those who were licensed and had the support of her patients. The courts banned her from practicing medicine and threatened excommunication from the Church (and society). Felicie exposed the system’s flaws, demonstrating that skill and compassion can outshine credentials.

- Dorotea Bucca through academic rigor and unyielding tenacity, held a medical chair at the University of Bologna in Italy for over 40 years. She earned her place through sheer intellect, lecturing on medicine, training students, and treating patients in a world that viewed women in academia as nearly mythical creatures. She lectured on the latest medical knowledge with practical applications drawn from texts by renowned figures such as Galen and Avicenna; her students spread this influence across Europe affirming that women’s intellect and determination can outlast even the most entrenched preconceptions.

- Rebecca Guarna was also a student of the Schola Medica Salernitana in Salerno Italy in the 14th century. She extensively wrote on embryology, fevers, and analysis of urine. Her work encapsulated how a diagnosis can be for an illness using urine; resonating through the centuries to shape how physicians have come to understand the human body.

https://www.osmosis.org/blog/a-history-of-women-in-medicine-20-of-the-greatest-physicians

03/03/2026

Throughout the month of March since 1987, Women's History month has celebrated to honor the contributions of women that are often over looked. Women have always been an integral to medical history. This week we will be honoring the women who made modern medicine possible.

The Ancient World:

- Peseshet is often cited as the first known female physician. She lived around the 4th or 5th Dynasty (2700 B.C.) in ancient Egypt. Her title was "Lady Overseer of the Female Physicians" though it it uncertain if she was actually a physician herself. he also had the titles king's acquaintance, and overseer of funerary-priests of the king's mother. She may have graduated midwives at an ancient Egyptian medical school in Sais; midwifery must have existed, even though no ancient Egyptian term for it is known.

- Metrodora lived around 300 A.D. and was a physician and midwife. She authored the oldest medical text written by women, On the Diseases and Cures of Women. Her guide to women's health, rooted in careful observation, addresses everything from menstrual disorders to childbirth complications and even possible surgical interventions. Metrodora’s text was a significant contribution to women’s health, preserving crucial medical knowledge at a time when women’s intellectual contributions were often overlooked. Not only was she a medical practitioner, she was also writer contributing her work De Curis Mulierum (On Treatments for Women) as a foundational text in medieval gynecology and obstetrics, as it was clear and practical.

- Trota of Salerno was a brilliant student at the Schola Medica Salernitana the first and most important medical school in medieval Europe.

https://scientificwomen.net/women/peseshet--78
https://www.osmosis.org/blog/a-history-of-women-in-medicine-20-of-the-greatest-physicians

02/19/2026

February is Heart Month and in addition to raising cardiovascular awareness it also urges the public to learn CPR. Immediate, Hands-Only CPR initiated by a bystander can double or triple a person's chance of survival.

So what should you do?
1. Call 911
2. Adult/teen CPR should be performed by placing one hand on top of the other in the center of the chest and push hard ( about 2 inches deep) and fast (100-120 times a minute).
3. It can be easier to find a rhythm by using the beat of a song: Stayin Alive, Crazy in Love, Walk the Line.
According to the American Heart Association, "people feel more confident performing Hands-Only CPR and are more likely to remember the correct rate when trained to the beat of a familiar song." All songs in the Association’s 'Don't Drop the Beat' playlist are between 100-120 beats per minute, the same rate at which rescuers should perform compressions when administering CPR.

Find a local certification program to get certified in the correct ways to perform CPR; not only for adults and teens but also infants and children. The Red Cross also can help get you certified in CPR and AED as well as first aid skills and how to stock up for emergencies anywhere.

https://www.heart.org/en/american-heart-month
https://www.redcross.org/about-us/news-and-events/news/2023/heart-month-get-trained-to-save-a-life.html?srsltid=AfmBOopDlsSiBrdyoYE-gBarqL_XwVYZKIrpLJwGytEceJSr8JuD_rVO

02/18/2026

February is American Heart Month with the key focus of cardiovascular health and raising awareness about heart disease. Heart disease is the leading cause of death in the U.S.. In 1964, it was first proclaimed that February would have an observance for heart month.

Yesterday we discussed what vitamins and minerals can be most beneficial to your heart health and why, today we are going to shift the focus to the best foods for your heart health.

Nutrient dense options are best for maintaining heart health. Mediterranean or DASH diets that focus on whole grains, leafy greens, fatty fish or lean proteins, and fruits are highly effective in reducing the risk of heart disease.
- A Mediterranean diet emphasizes plant-based foods, nuts, fish, and oil oil.
- A DASH diet focus on lowering sodium intake and increasing potassium to reduce blood pressure.
- Leafy Greens: kale, spinach, collard greens; rich in vitamins, minerals, and fiber all which support health function.
- Berries: raspberries, strawberries, and blueberries; all of which contain antioxidants (flavonoids/polyphenols) which reduce stress and inflammation on the heart.
- Fruits & Veggies: bananas, oranges, pears, garlic, prunes, grapes, tomatoes and apples; contribute to overall heart function and better blood pressure.
- Healthy Fats: olive oil, avocado oil, and canola oil; all can provide monounsaturated healthy fats.
- Whole Grains: quinoa, oats, brown rice, and whole-wheat products (pasta/bread) helps lower cholesterol and improve heart health
- Seeds & Nuts: flaxseeds, almonds, and walnuts; offers heart-healthy fats and fiber.
- Legumes: lentils, beans, and chickpeas; plant based protein source and high in fiber.

Grilling, broiling, or baking instead of frying can be a healthier option. Also try using herbs and spices rather than salt.
These food are not a 'quick fix' and best provide their benefits over long-term consistent incorporation.

https://www.henryford.com/blog/2024/02/superfoods-to-improve-your-heart-health
https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods
https://www.heart.org/en/american-heart-month
https://www.singlecare.com/blog/supplements-for-heart-health/

Peaceful Balance Health & Wellness Services

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