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Health & Wellness

FITNESS

SU RPRISI NGLY I N NOVATIV E E XERCISES BY E XPERTS EDUCATION

E XERCISE, EDU CATIO N AN D SU PPO RT FO R CH ILDREN ALTERN ATIV ES SU PPO RTI NG YOU R PRI M ARY CARE F O O D + B E V E R AG E

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LIFESTYLE LETTER

Resolve to Make Changes…not Resolutions

January 2024 PUBLISHER

Scott Davidson | scott.davidson@citylifestyle.com E D I TO R

Karin Davidson | karin.davidson@citylifestyle.com C O PY E D I TO R

Cheyenne Forbes | cheyenneforbes108@gmail.com CONTRIBUTING WRITERS

For many of us, this time of year is full of excitement. It presents us with a reset, new horizons and goals to pursue. We approached this issue of Media City Lifestyle from a mindset of providing inspiration for making lasting, realistic, longterm improvements to your physical, emotional and mental health. We jump right in with HOTWORX, an infrared fitness studio owned and operated by local couple Jen and Tom Luft. You’ll discover how to burn calories and ease pain within healing infrared saunas. Then we talk with hometown, college, and pro athlete Isaac Jones and get his take on staying fit after pro football. We then segue into Unlimited Tennis Academy, where Isaac takes his knowledge of athletics and mentoring to impact young students. And to add to the mix, we spoke with Deborah Zdobinski, Founder of Body Align Studio, who shares how she maintains range of motion, balance, and flexibility at age 70. With the body comes the mind. We explore alternative (and widely accepted) methods of health and healing and provide an extensive list to consider. Plus, Richard E. DeMayo, LCSW, shares his insights on the age-old “Resolutions for the New Year”. Then we wrap it all up by celebrating National Keto Day with a Cheesy Easy Chicken Keto recipe. It tastes great and we've got the pictures from our own kitchen to prove it. When it comes to anything in life – business, finance, food, home and personal health – it’s not what you do some days that move the needle; it’s what you do MOST days that will lead to a more peaceful, filling, and fabulous year. Here’s to you! We’re rooting for you.

S C O T T D AV I D S O N , P U B L I S H E R @ M E D I AC I T Y L I F E S T Y L E

Cheyenne Forbes, Christina Cheser, Karin Davidson, Richard DeMayo, Deborah Zdobinski C O N T R I B U T I N G P H OTO G R AP H E R S

Karin Davidson, Scott Davidson, Unlimited Tennis Academy, Jayne Toohey, Arthur Gonzales Photos, Associated Press

Corporate Team CHIEF EXECUTIVE OFFICER Steven Schowengerdt CHIEF OPERATING OFFICER Matthew Perry EXECUTIVE DIRECTOR OF HR Janeane Thompson DIRECTOR OF FIRST IMPRESSIONS Jennifer Robinson TECHNICAL DIRECTOR Josh Klein AD DESIGNER Matthew Endersbe LAYOUT DESIGNER Kelsey Ragain

Learn how to start your own publication at citylifestyle.com//franchise. Proverbs 3:5-6 Media City Lifestyle™ is published monthly by Lifestyle Publications LLC. It is distributed via the US Postal Service to some of the Media area’s most affluent neighborhoods. Articles and advertisements do not necessarily reflect Lifestyle Publications’ opinions.

Visit our Instagram CITYLIFESTYLE.COM/MEDIA

L I F E ST Y LE LE T T E R

No portion of this magazine may be reproduced in any form without written consent. Lifestyle Publications does not assume responsibility for statements made by advertisers or editorial contributors. Information in Media City Lifestyle™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed.

WEALTH MADE AND MANAGED in Media As fellow members of the community, we are vested in your success. Our local team of seasoned financial professionals delivers comprehensive planning through our

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inside the issue JANUARY 2 0 2 4 | HEA LT H & W EL L N ES S

24 32

Featured

12 18 24 32 6

A Revolutionary Exercise Idea that WORX Looking for a new way to be fit? Fast and easy: HOTWORX

Staying in Shape After Pro Sports Isaac Jones stays fit after his time in the NFL

Alternative Methods Support Traditional Healthcare

Integrative and Complementary Medicine round out your medical regimen

Keto Easy Cheesy Chicken

January 5th is National Keto Day: This recipe is easy, delicious, and great for anytime

12 On the Cover

Departments

Isaac Jones is sports - baseball, basketball, football and more. After playing in the NFL, he began teaching kids life principles in teamwork, dedication, and athleticism. He's now Lead Trainer at UnltdTennis. com. Read more on page 28.

Lifestyle Letter

City Scene

Business Monthly

Healthy Lifestyle FITNESS

Athlete Life FITNESS

Self Care EDUCATION

Kids Corner FITNESS

Get Active FITNESS

Culinary Creations FOOD + BEVERAG E

Local Limelight WELLNESS

Photography: Courtesy Unlimited Tennis Academy

There may be opportuni es for your investments to be working harder for you. Let’s work together to make sure your ﬁnancial strategy is op mized. Contact us today for a complimentary review.

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / M E D I A

JANUARY 2024

city scene WHERE NEIGHBORS CAN SEE AND BE SEEN

SCOTT DAVIDSON

5 KARIN DAVIDSON

SCOTT DAVIDSON

KARIN DAVIDSON

1: Media VFW Post 3460 Honor Guard leads the 2023 annual Veterans’ Day Parade vfw3460.com 2: Colonel Arthur L. Jenkins Jr. proudly serves as Veterans’ Day Parade Grand Marshall veteranslegacy.org/2023-veterans-day-parade 3: St. James School Woodshop entrepreneurs Max (left) and Zyree (right.) Transition Town Media’s Craft Fair transitiontownmedia.org/events 4: Media Fire Company No. 1’s 85-foot articulating platform truck adds WOW to Veterans parade mediafirecompany.com 5: (L-R) David Wiesner, Judy Schachner, and Jennifer Weiner autograph their books at Media’s pop-up bookstore. childrensbookworld.net 6: Bizzy’s Baby Boutique Grand Opening shoppers: Jacqueline-(left) and Daphne-(right) bizzysbabyboutique.com 7: Bizzy’s Baby Boutique Opening: General Manager, Liz Sullivan (right) and investing partner, Dennis H. Morris (left)

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C I T Y SC E N E

This year, maybe you want to learn about... R

JANUARY 2024

business monthly A R O U N D U P O F N E W S F R O M LO C A L B U S I N E S S E S

Delaware County Veterans Memorial Hosted 9th Annual Freedom Medal Dinner The Delaware County Veterans Memorial Association hosted the 9th Annual Freedom Medal Dinner benefiting the Veteran's Memorial. Board President Joe Daly presents Marine Corps Veteran Mark A. Robinson with the 2023 Freedom Medal Award. DEDICATION TO OUR COUNTRY | Col. John Church Jr., US Marine Corps, Col. Anthony DeLuca, US Army, Tina Crowding, US Navy, Mary Donahue, US Marine Corps, Richard James O’Brien, US Army, Mark Aaron Robinson, US Marine Corps PRESIDENT’S AWARD | Martin Holahan delcoveteransmemorial.org/freedom-medal-honorees Photography by Flashlight Marketing

Happy 70th Anniversary, Pennsylvania Institute of Technology! P.I.T introduced their Individual Impact and Excellence in Healthcare Awards: Paul H. Woodruff, P.E., Walter M. Strine & Alice W. Strine (pictured winning the Jayne B. Garrison Community Service Award,) Gerard C. Gambs, BS, MME, PE, Joan M. Diaz MSRT, CRA, Radiology Director, Jefferson Abington Hospital, Crozer Health & Peaches Procaccio, MSN, RN, Administrative Director of Nursing Education, BAYADA Home Health Care & Christina Pierce, RN, Clinical Nursing Educator, and Fair Acres Geriatric Center. pit.edu/events/2023-awards-gala Photography by Jayne Toohey

A Round of Applause for the Media Borough Police Department! The Media Police Accreditation team, led by Lt. John McCormick (including Sgt. Mitchel Helmandollar and Officer Jonathan Joseph), received the PLEAC Accreditation during the PA Chiefs of Police meeting. Accreditation is a way of helping institutions evaluate and improve their performance overall. This improvement takes time and dedication. "I want to personally thank all the officers for their extra hard work over the past year,” said Police Chief Matthew Egan. “Great Job and Congratulations!" mediaborough.com/CivicAlerts.aspx?AID=111 Photography by Karin Davidson

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ARTICLE BY CHEYENNE FORBES | PHOTOGRAPHY BY KARIN DAVIDSON

LOOKING FOR A NEW WAY TO BE FIT? FAST AND EASY: HOTWORX OFFERS A HOT NEW OPTION! Nicoletta Sciotto and Founding Member, Anthony Ferruzzi, on HOTWORX's patented dual-pulley water rower

A REVOLUTIONARY EXERCISE 12

H EA LT H Y LIF E ST Y LE | FIT N E SS

New Year’s resolution: become a healthier you! You toss the chips and soda, opt for grilled foods, and even consider creating a workout routine. You think, “I haven’t been active in years.” Or perhaps you wonder, “Where would I even start?”

are 30 minutes long, and HIITs are 15 minutes,” said Jen, “You’re burning close to 300 calories in just 15 minutes because of the infrared energy.” Jen, who played softball in college and active her whole life, suffered a back injury that worsened. Jen couldn’t

"ALL THESE HEALTH BENEFITS REALLY APPEALED TO ME TO BRING TO MEDIA." Owners Jen and Tom Luft at Media’s HOTWORX welcome people of all fitness levels who are looking for ways to improve their strength and overall well-being. Jen stated that while “the whole torching calories and losing weight” part of working out is great, HOTWORX helps people through pain relief too. HOTWORX is a virtually instructed exercise program within healing infrared saunas. The heat raises your core body temperature while the infrared energy strengthens and activates the regenerative processes in the body, speeding up workout recovery. There are two forms of workouts that can be done inside the HOTWORX infrared saunas: Isometrics (such as Yoga and Pilates) and High-Intensity Interval Training (HIIT) sessions (such as cycling and rowing). “The Isometrics

keep up with her active lifestyle and became unhappy. Visiting her sister-inlaw in Oklahoma, Jen was invited to a HOTWORX guest session. “I have chronic back issues from an injury in college. I couldn’t really keep up with what I was used to doing exercise-wise because of that pain. So this,” said Jen, in reference to her session, “didn’t cause me any pain. It actually helped relieve my pain.” It was then that Jen and Tom decided they would get their license to franchise with HOTWORX. “We try to provide a VIP club experience,” said Tom. “We’re constantly doing promotions inside the studio, giveaways, and raffles for our members. We try to take care of our members’ every need.” Tom also mentioned the pain relief HOTWORX brings him. “I also have back issues from the Navy because

CONTINUED >

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / M E D I A

Kat Giovanopoulos building her strength and flexibility in Hot Yoga

I’ve flown…4000 hours for [them]. That takes a toll on your back, so [the sessions] help me as well,” said Tom. “We’re able to bring this concept to our community of Media and help other people with sleep and pain issues.” Outside of staff hours, members receive 24/7 access to the studio via a unique PIN code. Soon, HOTWORX will be Bluetooth enabled, meaning even faster entry. Each sauna has three televised virtual instructors who provide normal, modified, and advanced workout routines for people of all fitness and skill levels, encouraging people to go at their own pace. New instructional videos are also offered year-round. Since its national inception in 2017, the company has never seen an issue with the infrared heat. Tom added, “That being said, there is a help button installed on the wall. So a member… can push the button and get medical services.” Jen also stressed the importance of hydration. “We remind people all the time, ‘make sure you’re hydrating’, and not just drinking a glass of water right before you come in, or the day prior.” It takes a few sessions to become acclimated to the heat, so each room also has an adjustable temperature option.

Long time member, Dora Dimichele, and Rich Shane, during a 15 minute Hot Cycle session

H EA LT H Y LIF E ST Y LE | FIT N E SS

Dawn Ranieri and Owner Jen Luft showcasing the strength training FX Zone

"THE INFRARED ENERGY ACTUALLY HELPED RELIEVE MY PAIN." Nationally, HOTWORX generally sees a younger demographic, with the average age being mid-20s. HOTWORX Media, however, sees many members from the mid-40s to early 50s and 60s. “Our oldest member is 71!” Jen said with a smile. She attributed this to HOTWORX being more than just a gym for weight loss. “We have people who go to physical therapy and have never seen results. Then they started coming in and doing their physical therapy in the saunas and it accelerated their healing astronomically.” “It’s all these other health benefits that really appealed to me,” said Jen, “so I wanted to bring it to my hometown, Media.”

After a year of consistent workouts, Anthony reduced his biological age by 10 years, measured by the studio's body composition monitor

Tom & Jen Luft, proud owners of the first HOTWORX studio in PA. (Photo credit: Arthur Gonzales Photos)

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Eagles 2001 - Credit AP/Brad C Bower

ISA AC JONES STAYS FIT AFTER HIS TIME IN THE NFL

St ay ing In Shape After Pro Sports ARTICLE BY CHEYENNE FORBES | PHOTOGRAPHY BY KARIN DAVIDSON AND COURTESY UNLIMITED TENNIS Crunches at the Gym

AT H LE T E LIF E | F IT N E SS

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“

I s t i l l h ave t o h ave t h at m i n d s e t a rou n d p r io r it i z i n g q u ie t t i m e , e at i n g c o r re c t l y, a n d b e i n g c o n s i s t e nt w it h a h e a lt hy l i fe s t y le . Creating and sticking to a workout regimen is not often easy! It takes time, dedication, and sacrifice. Take it from former NFL Wide Receiver Isaac Jones. Isaac has led a very active lifestyle playing football at Strath Haven and Perdue to playing for the Indianapolis Colts and the Philadelphia Eagles. “Football runs off a calendar,” said Isaac, “You have your training camp, you go into the season, and then you come out of the season and you begin modified training.” OTAs [Organized Team Activities] and mini camps during the off-season are where one’s heaviest lifting is. He left college doing different types of lifting (heavy and Olympic lifting) as well as unilateral workouts for symmetry and balance – a lot of Bulgarian split squats and low-level plyometrics as well as speed work. In the NFL, he received a lot of technical training - specific and based on player position. “It’s the route running, it’s catching the ball. It’s the footwork and agility, those things that help you hone your craft,” explained Isaac. Jones refers to training camps in Florida, “I became extremely regimented. I was a guy who wasn’t the most talented, just worked hard and knew that there were certain things for me that helped give me a competitive advantage.” While attending Purdue and in the NFL, Jones credits his competitive advantage to the program, “I played in a really good system in the pros with Peyton Manning. The schemes as well as who you’re playing with matters.” When he got to Purdue, Jim Colletto was the head coach. “At that time, the big 10, everyone ran the ball. The running backs - the Ron Daynes, the

Tyrone Wheatleys, the Jerome Bettises – were still running the ball in the big 10,” said Isaac, “and then you get my head coach who comes from Wyoming to Purdue, and all of a sudden, now, you start throwing the ball. When’s the last time you’ve seen Wisconsin, a historical running team, lineup with four or five receivers, right? It just wasn’t happening back then. So, I was able to benefit from that.” It was then that Isaac shifted from second on the team in receptions with 16 to first with 83. At Purdue, Jones was one of QB Drew Brees’ favorite targets, catching 83 passes for 899 yards and seven touchdowns. Jones thrived in his final two seasons making 154 receptions for 1,332 yards and 11 touchdowns. Focus, determination, and drive are a few of the key attributes needed in training. Listening to his body is also important when it comes to staying fit. For Isaac, concentrating on what he needed to do to stay healthy was essential in his football career and still is. “Let’s say if I came out of the season, and my back was giving me issues,” Isaac explained. “I would work on maybe some flexibility and strengthening the hamstrings, my core and trunk, to make sure that going into the season I was going to be prepared.” He didn’t take injuries lightly, so Isaac made sure to give himself time to heal and strengthen his body. “I was someone who had a soft tissue injury in my foot,” said Isaac, “so, strengthening my Achilles and working on that dorsiflexion was really huge.” At the pro level, there was a lot of maintenance and structure to keep up with. It included eating well, resting, and massaging the aches and pains

CONTINUED >

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / M E D I A

from the body. That mindset didn’t stop afterward; he extends the principles with his family, business partners, and daily life. “Four days out of the week I get up, I work out, I eat, I rest, I may go get a massage, I come back, I lift… I have the flexibility to do that every day,” Isaac explained. “With an active lifestyle and a family, you have a lot more responsibilities to them. I still have to have that structured mindset and mentality around really prioritizing quiet time, eating correctly, and being consistent with wanting to live a healthy lifestyle.” Isaac now focuses on health and wellness differently. Just being able to start his morning with a walk makes Isaac feel as though he’s begun the day on a positive note. He also has an at-home gym where he and his two sons, Matthew and Marcus, work out. “We built a gym for the boys so that I could watch them work out and lift with proper form and technique, and also to give them more time.” This way, Isaac’s sons have unlimited access to a gym, helping them to expand their skill and athletic ability. It runs in the family. Jones’ brother, Mark, played in the NFL, and his father, Harry,

earned All-Delco honors and is in the WKU Hall of Fame. Isaac would also play tennis with a group of friends to stay active. It was how he stumbled onto a path to become lead trainer for Unlimited Tennis Academy in Media. The facility works with children between the ages of 7 to 17. Jones also spends time working alongside his students, “I get a chance to train and work with kids. It allows me the opportunity to do some of the same exercises and drills with them.” Time management is important. Between focusing on his business, family, and his own health, he manages his time properly to ensure balance in his life. He places a time limit on all of the tasks he needs to get done. “If I get certain things done, that’s fine. If I don’t get it all in, then that’s fine too. But to me, there’s more important things than wanting to spend 90 minutes a day working out,” Isaac stated. “I give myself a certain time limit that I’m going to commit to and as long as I can spend that same amount of time every week, it sets me up for success.”

Unlimited Tennis Academy Lead Trainer

AT H LE T E LIF E | F IT N E SS

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A LT E R N A T I V E S Support Traditional H E A LT H C A R E INTEGRATIVE AND COMPLEMENTARY MEDICINE ROUND OUT YOUR MEDICAL REGIME

ARTICLE BY CHRISTINA CHESER, LCSW KARIN DAVIDSON, CHT PHOTOGRAPHY BY KARIN DAVIDSON

Complementary healthcare methods are termed Complementary and Alternative Medicine (CAM). This can be confusing because these methods aren’t truly medicine as we know it. They CAN often accomplish the same things as medicines (make you feel better, lighten your mood, ease pain, calm worry and more). CAM focuses on the patient’s preferences, emotions, and the mental, physical, and spiritual aspects of health. Integrative medicine combines conventional medicine with CAM practices that have been shown through science to be safe and effective. As in most lines of work, the effectiveness is usually dependent upon the experience and training of the person using the technique and not always the technique itself. CAM is not a replacement for a doctor’s care; it helps support traditional medicine.

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MEDICAL SYSTEMS

Holistic approaches to balancing body, spirit, mind, and energy system for optimum health. Naturopathic Medicine, Ayurvedic Medicine, Homeopathy, Traditional Chinese Medicine (& Acupuncture), Tibetan Medicine, LifeWave

MIND–BODY METHODS

Techniques that utilize breathing, mind focus, and movement to move stuck, blocked energy. Meditation, Heart-Math, Biofeedback, Hypnosis, Yoga , Tai Chi and Qigong, Imagery, Eden Energy Medicine, Creative Expression, Brainspotting, Gamma PEMF, Polarity Therapy

Effectiveness is usually dependent upon the professional practitioner’s training and experience in the method...

BIOLOGICAL TECHNIQUES

Nature-based. Health through what the body needs that it’s not getting. Essential Oils, Vitamins, Supplements, Aroma Therapy, Botanicals, Special Diets, Chelation

BODY-BASED

Body work, usually with a trained professional. Massage Therapy, Chiropractic Therapy , Physical Therapy, Reflexology, Craniosacral Therapy, Frequency Specific Microcurrent (FSM) , Tuning Forks, Amethyst BioMat, Sound Healing

There are more if you want to look. You can search the internet in the area (if in-person) or many are virtual over Zoom, so you can choose whomever you like. Read the testimonials and references for those you are thinking of. Alternative and Complementary methods can truly help. Please make sure to visit an experienced person with certifications. IntensiveHealingSessions.com

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Un lim ited Ten n is Ac ademy: K id C entered Unlimited Children - instructors train the athlete, develop their self-esteem, and support the individual

K I D S COR N E R | FI TNES S

AND COURTESY UNLIMITED TENNIS

level and, really, that’s what drives me, is being able to take a conversation with Peyton Manning in the huddle and being able to apply, and break it down to where now the middle school quarterback understands, and the work ethic, and guys like QB Drew Brees – to take those examples and anecdotes, and being able to integrate that into our program.” “It’s not about working with division one athletes, it’s not about trying to send kids to the pros,” said Isaac. “Kids become confident because they know they’ve got someone out there who believes in them, who’s going to be there, win or lose.” “What makes Unlimited so special is that it’s not all about the end result,” explains Isaac. “We want kids to feel good about themselves. We know sports gives them a platform to be able to express who they are, but also to be able to work out who they’re becoming, and that’s what’s so awesome.”

ARTICLE BY CHEYENNE FORBES | PHOTOGRAPHY BY KARIN DAVIDSON

“I found this scripture in the Bible,” said Isaac Jones, former NFL Wide Receiver. “It says, ‘As a man thinketh in his heart, so is he’ – Proverbs 23:7. That’s my life mantra and everything I do flows and extends out of that.” That includes being the Lead Trainer at Unlimited Tennis Academy. Unlimited is a co-ed facility training children ages 7 to 17 to become better athletes and the best versions of themselves. When the Academy made the decision to incorporate more sports, Isaac responded, “I don’t train tennis players, I train athletes.” This goal is key. Stressing functional movement, Isaac explained, “Whether they play football or not, their ability to move, control their body, get themselves in position, is the same.” Isaac continues, “You take what you’ve learned at a really high level and you present those same concepts at a younger age and begin to implement. It’s being able to get that high-level access at a grassroots

“

Kids become confident because they know they’ve got someone out there who believes in them."

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / M E D I A

WA L K I NG o n C L OU D S I’ve always loved to move and started off in life as a professional dancer with The San Francisco Ballet. After that, I enjoyed a 25+ year career as a corporate executive on Madison Avenue. During that time, I started practicing GYROTONIC® Exercise to keep in shape. Sometimes when I’m doing it, I feel like I’m swimming. I’ve heard people say when they finish a session, they feel taller and lighter, like they’re walking on clouds. Gyrotonic exercise kept me sane in the hyper-competitive corporate world and helped me regain full range of motion and flexibility after two total hip replacements. I decided to leave advertising in 2019 to become a licensed Gyrotonic Trainer. In June 2020, after 40 years of living in NYC, I moved to Wallingford, PA to live with my sister. When I discovered nearby Media, I immediately knew it was the perfect location to open my own place, Body Align Studio. I recently turned 70, and I’m more excited than ever to help others practice Gyrotonic exercise and experience the amazing feeling of walking on clouds.

G E T ACT IV E | FI TNES S

THE GYROTONIC® METHOD The GYROTONIC® METHOD addresses the entire body, opening energy pathways, stimulating the nervous system, increasing range of motion, and creating functional strength. According to Juliu Horvath, the creator of the system, “The ultimate aim is to be at home with one's body and to experience exercise as creative and delightful." For more info, go to bodyalignstudio.com

ARTICLE BY DEBORAH ZDOBINSKI, FOUNDER, BODY ALIGN STUDIO PHOTOGRAPHY BY KARIN DAVIDSON

A unique exercise method that became a lifelong practice

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Easy and Tasty

Keto Cheesy Chicken

JANUARY 5TH IS NATIONAL KETO DAY: THIS RECIPE IS EASY, DELICIOUS, AND GREAT FOR ANYTIME

ARTICLE BY KARIN DAVIDSON | PHOTOGRAPHY BY SCOTT DAVIDSON This is an easy, extremely good recipe that my family loves. There are a few choices so you can make it as written and then switch it up next time. I add mushrooms because of their high nutritional value and low carb, lipid, and protein. And they're a tasty addition. You can use your choice of cheeses. I’d keep the parmesan and definitely the cream cheese.

C ULIN A RY C R E AT ION S | F OOD + BE VE RAGE

Ingredients for 6 servings: • 7 strips thick bacon • 2 lbs chicken - boneless skinless breasts (or thighs) • 1 cup sliced mushrooms to taste • 1 cup cauliflower florets • 1 cup fresh spinach • 2 scallions • 1-2 shallots thinly cut and diced • 1 tbsp butter • 2 (8oz) blocks cream cheese (or ½ c heavy cream) • 1 packet (1 oz) Ranch seasoning (optional) • 1/2 cup chicken broth • 1-1/2 cups cheddar cheese, shredded • ½ cup parmesan - shredded • Iron skillet or oven-safe casserole dish

K E TO C H E E S Y CHICKEN Karin Davidson, Author

Instructions: 1. Cook bacon in the oven. Preheat to 400 degrees Fahrenheit. Line a baking sheet with parchment paper. Lay the bacon slices so they don’t touch each other. Cook 10 to 20 min to taste. Set aside when done. 2. If the chicken is thick, cut it in half lengthwise. If you are using the Ranch seasoning, sprinkle it over the chicken and add the chicken broth. At 400 degrees Fahrenheit, cook chicken in the oven for 10 min. Cut or tear the cream cheese into small pieces and put over chicken. Cook additional 10 min. ALTERNATIVE: In an iron skillet, add a bit of unflavored coconut oil (withstands high heat) and cook chicken 8 min on each side (add the cream cheese and chicken broth when you turn the breast over). 3. Chop bacon, dice shallots and thin-slice the scallions and set each aside. 4. Add the butter to a pan and cook the mushrooms, shallots, and cauliflower on medium heat. Do not burn. Add the spinach last and cook until it wilts. 5. Spread the melted cream cheese over the chicken so it's more even. Add the vegetable mixture to the cooked chicken. Sprinkle the shredded cheese(s) over the chicken. Cover the pan and place in the oven until the cheese melts (this is fairly quick, so monitor it). 6. Remove skillet, sprinkle the bacon and scallions over the chicken and serve. YUM!

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / M E D I A

Resolutions in the New Year A Licensed Clinical Social Worker helps out ARTICLE BY RICHARD E. DEMAYO, MSW, LCSW PHOTOGRAPHY BY KARIN DAVIDSON

R I C H A R D E . D E M A Y O , M S W , L C S W 210 West Front St., Media | 610-565-5501

Many of us look to the new year as a chance to have a different beginning; to move away from a year of misfortune and hardships, whether they are your fault or not. Someone once stated that life is like a flat tire, and you can only ride on it for so long until you need to change it. Does this sound familiar? Do you want to make changes in the upcoming year? A list is overwhelming, puts pressure on yourself, and causes more stress. Why not look at only a few items and work on them? Do you want to lose weight after failed attempts, gain a new employment opportunity, or end a toxic relationship? You can do it if you put a plan together and follow it. It’s not always that easy, but it is achievable. Visualization helps. It allows you to practice and focus on your goals. It creates new neural pathways. Stay focused and strive to accomplish the goal that you want. You might consider seeing a professional counselor to help guide you. Best wishes for success in the New Year! References: Rampton, J. (2018, April 24). Neuroscience Tells Us How to Hack Our Brains for Success. Entrepreneur. entrepreneur.com/growing-a-business/ neuroscience-tells-us-how-to-hack-our-brains-forsuccess/295885

Getting more excercise

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