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80 Center Square
East Longmeadow, MA 01028

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Words of Wellness / Nutrition & Fitness

words of wellness words over nature landscape

John L. Pantera Aug 9, 2017 Nutrition & Fitness

The saying goes that the worst day of golf beats the best day of work.  This is a presumably popular sentiment, as golf continues to capture the hearts, minds, and free time of people of all ages, with all skill levels, from hundreds of countries around the world.  For many, there is no better way to enjoy a sunny morning than on the manicured greens (or, possibly,...

John L. Pantera Nov 4, 2015 Nutrition & Fitness

If you’ve watched any forecasts, there’s talk of some pretty heavy weather coming this winter. If you enjoy winter sports, you’re chomping at the bit for the snow to get here. But ask yourself: Is your body ready? Winter sports can take a toll and cause soreness — especially at the start of the season. Starting your season early with regular massage will...

John L. Pantera Jul 31, 2013 Nutrition & Fitness

Ever wonder what people who dispense nutrition advice for a living actually eat? Just like all of us, nutritionists on the go find it difficult to make the time for a healthy breakfast.  But they do eat them. So, here are the results from an informal survey of nutritionists on their typical fast and healthy breakfast options: Steel-cut oatmeal with dried fruit,...

John L. Pantera Jun 5, 2013 Nutrition & Fitness

Ever wonder where your food comes from?  By law your local grocer has to disclose the origin of your fresh produce, although most people don't notice the tiny sticker on their apple that states that the fruit actually traveled across the country on a truck from Oregon.  Or worse yet, the lush green cucumber you diced up and put on your salad actually came all the...

John L. Pantera Mar 13, 2013 Nutrition & Fitness

As Spring weather approaches, many of us often think about making healthier lifestyle choices, and perhaps even revisiting the failed and forgotten resolutions that were attempted 90 days ago.   One powerful and impactful lesson regarding making these changes is to learn the 1-10 scale of goal setting reality.  This concept states that you must ask yourself the following...

John L. Pantera Mar 6, 2013 Nutrition & Fitness

Check out this amazingly tasty and nutritious watercress salad recipe for a healthy alternative for St. Patrick's Day.   Avocado and Watercress Salad Ingredients: 1/4 cup rice vinegar or white balsamic vinegar 1 tablespoon minced shallot (or sweet onion) 4 teaspoons tamari soy sauce 2 teaspoon agave syrup or honey 1 tablespoon sesame oil 2 tablespoons olive...

John L. Pantera Oct 10, 2012 Nutrition & Fitness

The golf fairways are still green (perhaps frosty in the morning), the Autumn race schedules are published, and your running shoes are ready to ditch the pavement and start logging miles on mountain trails. The only thing that may be missing in this picture is a physically conditioned body that is prepared to endure all of the strenuous activities Fall...

John L. Pantera Sep 6, 2012 Nutrition & Fitness

Eating healthy is never an easy task. While the Autumn months provide many opportunities to eat light and avoid over-indulging, challenges will always exist. Get an early start to forming your healthy eating and de-stressing habits this season by calming your digestive system and balancing your body with these quick tips. Healthy Eating Habits: Prepare yourself and your...

John L. Pantera Aug 7, 2012 Nutrition & Fitness

Juicy peaches, red ripe and sweet tomatoes, fresh picked corn-on-the-cob. Its summer, the produce stands are brimming with farm fresh fruits and vegetables—two food categories that Americans simply do not eat enough of. So why not try grilling them to help you up your daily intake? What’s great about grilling veggies is they taste better grilled than just about any...

John L. Pantera Aug 1, 2012 Nutrition & Fitness

We can all take inspiration from the remarkable athletes competing in this year’s summer Olympic games (in London from July 27, 2012 to August 12, 2012). These athletes not only train their bodies and their minds to perfection, they also know that their nutrition plays a key role in the recipe for an Olympic champion. Training and competing in the Olympics involves an...

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