healthy drinks

11 Things You Should Do This Week In The Lehigh Valley (10/16 - 10/22)


By Stephanie Eckelkamp

Guys, this week is pretty awesome: We've got a kick ass drumming workout, a food truck fest, haunted ghost tours, running races, healthy cooking demos, and a lot more. Check out our weekly curated events list and mark your freakin' calendars. You won't be disappointed. 


Live Music at Playa Bowls in Bethlehem (4 - 7pm/ Free)
Have you checked out Bethlehem’s newest and trendiest destination for healthy eats? If not, get your butt to Playa Bowls, home of some magnificently kick-ass smoothie bowls, on Monday night and listen to some sweet acoustic tunes from musical guest John Rodden. More info here


Guided Nature Walk in Easton (9am - 12pm/ Free, registration required) 
Got the day off from work? Or want just want to play hookie? Then we’ve got just the thing: A guided nature walk through the Mariton Wildlife Sanctuary in Easton, where you’ll search for birds, flowers, butterflies, and other autumn wonders. Register here.

Sip and Sculpt Party at Bethlehem Brew Works (6:30 - 9:30pm / $45)
If you can't possibly go to another paint and sip party, Glossy Stones is taking over the Bethlehem Brew Works for a new kind of inebriated craft time. If you're conjuring up images of Ghost, don't worry—you'll be using air dry clay to craft ornaments, trinkets, or whatever your creative side(or favorite Pinterest board) can think of. $45 gets you all your supplies, instruction, personalized kit, goodie bag, appetizers, and a complimentary beverage. Get your tickets here.


Healthy Cooking Demo by Two Local Nutritionists at Easton Public Market (2 - 3pm/ Free)
This is the perfect event for anyone who wants to eat healthier and reduce their intake of refined carbs. Alison Unger and Carissa Hrichak, nutritionists from Easton Hospital, will offer tips and techniques for packing healthy lunches, and recipes for low calorie/low carb lunch options, including apple chicken salad lettuce wraps. YUM! More info here


Tre Locally Sourced Food Truck at Hop Hill Brewing in Bethlehem (5 - 8:30pm/ Free)
Have you been to Hop Hill? It’s an awesome tasting room (with giant Jenga!) that’s just a little bit off the beaten path, but totally worth a visit. Especially this Thursday, since Tre Locally Sourced Food Truck, a new-ish food truck focused on (you guessed it) seasonal-inspired cuisine that is regionally grown and raised. We can get behind that! More info here


Haunted Walking Tours in Easton and Bethlehem (Times and prices vary)
Since it’s Halloween and all, you might as well do something a little on the spooky side this week (and hike up that step count while you’re at it!). That’s why we fully support a haunted walking tour. Lucky for you, there are loads of options: the 14th Annual Haunted Easton Walking Tour on Friday night from 8pm-9pm, and loads of options this week in Bethlehem from the Moravian Book Shop starting at 6pm. More info on Easton tours here, and Bethlehem tours here.

Runner’s World Half Marathon and Festival (All weekend) 
The Runner’s World Half and Festival kicks off tonight and features loads of races (5k, 10k, half marathon, kids races, dog races, and more) and festivities. Best part? There’s still time to register! Registration information here.


Lehigh Valley Cider and Wine Festival at Coca Cola Park (12pm - 10pm/ $35)
Helloooo! This is were ⅔ of the Live Well Lehigh Valley crew will be this Saturday. Want to join us? Buy your ticket NOW. We’ll be sipping on local wines and ciders, and noshing on some delicious food truck fare, and jamming out to the musical stylings of Tim Harakal (swoon!). Buy tickets here

Free Mini Consultations with Herbalist at Nature’s Way in Easton (1pm - 3pm/ Free) 
How cool is this? Every Saturday, you can head to Nature’s Way (an amazing health food and supplement store) for a quick consultation with herbalist Cheryl Karcher to see what natural remedies might suit your lifestyle. More info here


Pound and Pour at Allentown Brewworks (2 - 2:45pm/ $20)
This Sunday, you can experience POUND, an alternative group fitness class inspired by drumming, at Brewworks. By using lightly weighted drumsticks while completing cardio and strength exercises, this workout transforms drumming into an intense and insanely fun exercise. Plus, it just looks pretty damn cool (see pic above) AND you get a free beer after the class. What more could you want? More info on how to register here….we advise you do so ASAP.  

Easton Food Truck Festival (12 - 6pm/ Free) 
YASSS! What’s better than a crap load of food trucks in one place? Literally nothing….well, maybe if it was a food truck and puppy fest, but we’ll settle for this. The invite promises lot's of delicious food, drinks, craft beer, and live music. We’re sold. More info here

Yoga and Brunch at Easton Public Market (8 – 9:30 am/ Cost: $18)
Enjoy a one-hour gentle morning flow guided by an Easton Yoga instructor to wake your body up followed by a nutritious breakfast from Greenmouth Table. Talk about a healthy start to your Sunday! More info here.


*Got an event we should list in upcoming weeks? Shoot us an email here or leave a comment to be considered. We have final approval for all listings, but we love suggestions!

Small Business Spotlight: Lehigh Valley Kombucha

By Stephanie Eckelkamp


Did you know that good old Emmaus, Pa, is home to its very own organic kombucha brewery? If not, consider your life changed. Lehigh Valley Kombucha is one of those unexpected local gems that makes living here so damn cool.  

In the video above, Gary Warren—Lehigh Valley Kombucha’s owner, head brewer, and operator—talks about how he’s gone from making kombucha in his cramped apartment to brewing 40+ gallons per week in the industrial kitchen of an old elementary school. 

For the kombucha newbies, Gary also explains exactly how this fizzy fermented tea is made and some of the awesome health perks of drinking it (Spoiler: PROBIOTICS!). Also appearing in the video are brewers Forest Quay and Nick Bailey who help Gary keep up with increasing demands.

How to order: Every week on Lehigh Valley Kombucha’s Facebook page, Gary posts the week’s flavors. Simply place your order as a comment, then pick up at their Emmaus location between 12 PM and 2 PM on Sunday. Current flavors include plain, blackberry, blueberry, pineapple-ginger, mango, and peach. 

This L.V. Business Owner Believes in Kale Mustaches and All Things Organic

By Stephanie Eckelkamp

Two and a half years ago, Sarah Hinsch felt like she’d unearthed a big secret. She was more vibrant, healthy, happy, and energized in her 30s than she had been her entire adult life. The reason: She was juicing, making smoothies, and generally packing her meals with fresh, organic, unprocessed fruits and vegetables—not the Twizzlers she’d subsisted on during her 20s. Her diet, it turned out, affected not only how she looked, but every aspect of her physical and mental health. 

Because she wanted so desperately to share that feeling with others, Sarah opened Greenmouth Juice Bar & Cafe’s first location in Easton in 2014, then a second location in downtown Allentown in 2015. Here, we talk to Sarah about her inspiration, Greenmouth’s mission, and some seriously tasty menu items.


Q: So I love Greenmouth—can you tell me the backstory of how you came to open one of the trendiest cafes in the Lehigh Valley?

I struggled with food and diets my whole life. I was literally eating sugar for breakfast, lunch and dinner—like literal bags of candy—and simultaneously counting fat grams and calories to keep my weight in check. Then around age 19, I was diagnosed with polycystic ovarian syndrome (PCOS), an endocrine system disorder that can cause weight gain, excess hair growth, acne, and even infertility. So at that point, I thought that I’d never be able to get pregnant, and doctors just told me to go on birth control to control the symptoms—no one talked to me about my diet. 

But then some things just started to click in my head. When I was 26, I visited a friend who had moved to northern England, where she had a fish monger, a butcher, and a lady that delivered their eggs and milk. They were getting their vegetables from a local farmer and even growing some of their own. And I thought, wow, this is how it used to be everywhere—what happened? Around the same time, I also did a lot of reading about nutrition. One book that really resonated was Good Calories, Bad Calories by Gary Taubes. It digs deep into the history of food and common illness, and how non-industrialized countries don’t suffer from diabetes and cancer like we do. So that was really the aha moment for me, and when I started to asking myself, is this something my ancestors would have eaten before the industrial revolution?

So I started gradually making healthy changes to my diet, but it wasn’t until I got pregnant that I really got serious. I started making green juices at home, and by the end of my pregnancy I was doing this every day. And once I had my baby, smoothies became essential—I couldn’t juggle a baby and eat with a knife and fork! So I started making superfood smoothies loaded with things like coconut oil, almond butter, greens, berries, nuts, and seeds. I felt great and wanted to spread the word and all the information that I’d learned. So I started Greenmouth. It’s definitely a labor of love, and what I consider my community service project.

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Q: Why do you consider Greenmouth your community service project?

Well, the reason there’s nothing quite like Greenmouth in the Lehigh Valley is because the profitability isn’t there. Easton and Allentown don’t have the volume of somewhere like NYC, plus my profit margin is so low—I should probably be charging about 30% more, but I want people to be able to experience this stuff. So right now, I have full time job that essentially pays for it, and I’ve cashed out all of my 401Ks. I’ve never taken a penny from Greenmouth because it’s a mission-based company. Even when it does start to turn a profit, that money will be funneled back into the mission. 

Q: Wow, that’s amazing. What will you put the money toward when you eventually start turning a profit?

Even now, even though we’re not turning a profit, I donate quarterly to The Garden of Giving in Stroudsburg, which is owned by Tammy Graeber who literally turned her backyard garden into a farm that donates to 14 local food banks. But in the future, maybe we’ll open up another Greenmouth, or even buy a farm so we can sustain ourselves and donate any extras to food banks, hospitals, and healthy nutrition programs for new moms. The more organic, chemical- and pesticide-free farms we have, the healthier our earth is.

Q: Can you tell me a bit about your ingredients and how you source them?

We’re buying the best of everything. It’s all raw, organic, mostly vegan, and locally sourced whenever possible. Next week I’m actually going to be driving three hours to meet a maple farmer. That’s why our costs can seem high, there are no short cuts and the integrity is 100% there. Not everything we use is USDA Certified Organic, but in those cases, I’ve gotten to know the farmers and I’ve seen their practices to ensure they’re not using chemicals or pesticides of any kind. I truly want to be part of the food revolution and educate people in a kind and loving way. And, of course, support the local farmers whenever possible.

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Q: What do you tell people who think your food is too expensive, or that organic food is too expensive in general?

All I can say is that healthcare is really expensive, getting cancer is really expensive, and paying for medications is really expensive. So invest in the food that you eat and maybe prevent some of these future expenses from happening altogether. One of our taglines is from Hippocrates: “Let food be thy medicine, and medicine be thy food.”

You also have to vote with your dollars. Because organic produce isn’t treated with pesticides, sometimes a whole crop will get wiped out by bugs, birds, or deer. So these farmers need to increases prices to make up for those losses. Organic famers are also diversifying their crops, which takes more time and costs more money compared to most large scale farmers who do mono-crops. This diversification creates healthy, nutrient rich soil that in turn yields far more nutrient-rich produce. So if you want to continue to have access to this high quality food, you need to vote with your dollars and actually buy it. 
Q: If someone’s a Greenmouth newbie, what are some menu items you’d recommend? You know, something approachable…not straight-up wheat grass shots. 

Our most popular juice for newbies would be Sweet Greens. My daughter loves it. It has pineapple, apple, cucumber, and mild greens like spinach. For smoothies, the Rejuvenate is great. It has berries, greens, coconut water, and chia and flaxseeds.

Something totally unique is our vegan burrito. The inside tastes like taco meat, but it’s made out of sunflower seeds, spices, and olive oil. Then we add our cashew-based sour cream along with black bean salsa and fresh guacamole, all rolled up in a collard green wrap. 

Oh, and the bullet coffee. It’s our take on the Bulletproof coffee—coffee, grass-fed butter, and coconut oil all whipped up in a blender. The idea behind it is that the healthy fats sustain the high you get from the caffeine, so you don’t crash. Our version takes things up a notch: In addition to coffee, coconut oil, and butter, we add dates, raw cacao powder, vanilla, and cinnamon to the mix. It’s decadent and ridiculous. You can’t get it anywhere else. 

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Q: Any tips for successful juicing and smoothie making at home for people who are just getting into it?

When you’re starting out, do things that taste good. For juice, add an apple or some pineapple, and use mild tasting veggies like spinach and cucumber. Eventually, you’ll be able to wean yourself off the fruit a bit and enjoy the flavor of veggies. You really shouldn’t be consuming more than about 4 ounces of fruit juice at any time, so be mindful of that.

For the smoothies, it’s kind of the same advice. Use a mild green like spinach and hold off on the kale for a while. Add some healthy fats to keep you full and energized like avocado, coconut oil, nuts, and seeds. Add some berries, which are pretty low in sugar. Blend it all together with some water, or something more flavorful like coconut water, which is loaded with electrolytes, or green tea, which contains powerful antioxidants. Experiment and see what tastes good.

We've Created the Ultimate Healthy Pumpkin Spice Latte (You're Welcome)

By Stephanie Eckelkamp

I've never actually purchased a Starbucks PSL because: 1) they’re freakin' expensive, 2) a grande clocks in at around 50 grams of sugar (that’s the same as a 16-ounce bottle of Coke!), and 3) I’m afraid I’d get totally hooked and never be able to forgive myself. 

So, what’s a basic (but health-minded) chick to do? Create her own, that’s what. Given my background in health coaching and my day job as a nutrition editor, it’s probably not surprising that I love morphing recipes that are total sugar bombs into guilt-free treats. So, after some trial and error in the kitchen, I’m happy to report that this recipe is the result—pure, just-sweet-enough deliciousness with a hint of fall.

Better-For-You Pumpkin Spice Latte
Serves 1

1 cup brewed coffee
1/4 cup full-fat coconut milk*
1/4 cup unsweetened almond milk*
2 Tbsp pumpkin puree
1 Tbsp maple syrup
1/2 tsp pumpkin pie spice
1/2 tsp vanilla extract

Heat all ingredients in a saucepan over medium heat, stirring, until hot. It will begin to simmer and bubble. Pour mixture into a blender (with the cover ever so slightly cracked, but held securely with your hand, to release steam) and puree until frothy, about 10 seconds. Pour into your favorite mug, and drink that goodness up. 

*Feel free to use regular milk, preferably organic. But if you’re dairy-free, I find that this ratio of coconut to almond milk makes for a creamy treat that’s not over-the-top rich. 

Peace, Love, & Pumpkin Spice!