Shows
Courtney on HealthThe 'Big Picture' of a well-balanced diet: looking beyond grams of carbs, protein and fatMany of us look at a food package in a store or on line and look at grams of sugar, carbohydrate, protein and fat. While this is a good strategy in general to gauge nutrition facts of a food or beverage, too many people can't see the wellness forest for the trees. Are we missing some of the more nuanced health components of a food by only looking at one macro nutrient element of it? This week on Courtney on Health- Health Bites, Courtney will discuss some of the pitfalls we have experienced over the years of being hyper-focused on...2024-05-0714 minCourtney on Health2024 Food and Fitness TrendsOn this episode of Courtney on Health: Health Bites, Courtney highlights some of the anticipated health trends for the new year. She weighs in on what's new, what's carrying forward from last year and her insights. Which will you get behind (if any )? Thanks for listening.2023-12-1818 minCourtney on HealthCutting White Food Some Slack: Redefining the 'avoid white colored food' messageNo question that most of us need to minimize our intake of sugar (white sugar or any other sugar for that matter regardless of what type or color it is) and ultra processed food in general. Buried in that message is the 'don't eat white food' health statement that has been circulating for years. Unfortunately this can confuse many people as it bundles some unhealthy foods with foods that have been consumed world wide for centuries. Before you kiss 'white food' goodbye, listen to this week's Courtney on Health where Courtney clarifies some misinformation and offers up some reasonable adv...2023-12-0519 minCourtney on HealthA Blue Zone Thanksgiving: What we can learn from the healthiest areas of the worldAre you familiar with the Blue Zones? These are the 5 areas of the world where people live longest and with lower rates of chronic disease. On this Courtney on Health: Health Bites, Courtney will describe the common principles among these areas and how to apply them to this Thanksgiving (and throughout the holiday season). The holidays shouldn't be about avoiding favorite holiday foods nor over indulgence. Listen for Courtney's favorite tried and true tips for reducing eating triggered by 'visual cueing' and for ways to get the most joy out of your holidays. Shows are available wherever you find podc...2023-11-2023 minCourtney on HealthIsnt' Menopause Awesome?! Said No Woman Ever -Part 2On average, women gain about 1 1/2 pounds each year throughout menopause. This episode of Courtney On Health: Health Bites will focus on frustrating menopause-related weight gain. Courtney will explain some of the reasons why women gain weight during menopause, how sleep affects appetite regulating hormones, offers strategies to help lose the extra pounds and describes those foods and drinks that may increase metabolic rate. Follow Courtney on Tik Tok or Instagram @CLGWellness for easy to follow nutrition and fitness tips that make your pathway to wellness a little bit easier. Thanks for listening. 2023-10-3023 minCourtney on HealthIsn't Menopause Awesome?.....Said No Woman Ever! Part 1Diet and Exercise can play a vital role in alleviating short term menopausal symptoms like hot flashes, night sweats and headache and reducing long term health risks like osteoporosis and heart disease. On this week's Courtney on Health - Health Bites, Courtney describes nutrition and fitness strategies that may help if you are experiencing bothersome menopausal symptoms and how to fight post menopause weight gain. Thanks for listening. 2023-10-2420 minCourtney on HealthStuck in a Fitness Rut? Change up your Workout as the Weather starts to changeWinter is coming and poor weather is one of the most common barriers to maintaining physical activity. Fall is a great time to evaluate your exercise routine to see if it's helping you meet your fitness goals. On this episode of Courtney On Health - Health Bites, Courtney offers motivating strategies to keep active as the temperatures start to dip and to keep your fitness routine interesting and effective! She'll recommend her top 3 at-home exercises that require nothing but body weight and the one piece of equipment everyone should have at home. Thanks for listening.2023-10-1819 minCourtney on HealthThe latest on Cholesterol: What to eat and what to avoidDo you know your cholesterol numbers? Are eggs okay to eat? What about shellfish? Can coffee raise cholesterol levels? On this Courtney on Health : Health Bites, Courtney reviews the latest guidelines on ideal cholesterol levels, and how certain foods and exercise affect those levels. Listen to learn about hereditary high cholesterol (where medication may be needed) along with steps you can take to lower cholesterol levels and reduce your risk of cardiovascular disease. Thanks for listening.2023-10-1021 minCourtney on HealthAdaptogens, Anxiety and Stress: What are they and do they work?So many of us are feeling stressed out and anxious. There are several lifestyle factors you could (and should) try to help create more calm in your life including your diet, physical activity, and mindfulness. The role of adaptogens has come up a lot in recent years as one more tool to help reduce stress and feel energized. In this episode of COH Health Bites, Courtney explains what adaptogens are and the best approach to incorporating them. Thanks for listening. 2023-10-0317 minCourtney on HealthGet your greens here: Powdered 'Super' Greens that isPowdered and freeze dried 'super' greens have been and continue to be popular among adults looking to bolster their athletic performance, immunity or overall wellness. What are they and more importantly, do they do what they are promise to do? On the Courtney's Health Bites, I'll explain the overall category of powdered vegetables, fruits, various phytochemicals, and adaptogens, what the research says, pros and cons. Thanks for listening. 2023-09-2619 minCourtney on HealthCaffeine and Sports Drinks: What Parents and Student Athletes should knowOn this week's Courtney On Health : Health Bites, my topic is sports drink usage among children and teenagers. Sports drinks do serve a role among athletes but their use goes way beyond the child or teenage athlete and sports performance. Sports drinks are big business! Learn if your student would benefit from a sports what to look for and what to avoid. The American Academy of Pediatrics has updated recommendations on caffeine limits among children and teenagers. Many energy/sports drinks exceed those limits! Thanks for listening.2023-09-1816 minCourtney on HealthWhat you should know about Probiotics and PrebioticsWe hear more and more about the benefits of probiotics but what are they really? Are there people who shouldn't have probiotic supplements? And what are prebiotics? In this episode of Courtney on Health, Courtney will discuss the difference between probiotics and prebiotics, dairy and nondairy sources of probiotics and tips on what to look for in yogurt to make sure you are getting the most live active cultures (LAC). Thanks for listening!2023-08-2422 minCourtney on HealthCan I be allergic to red meat? The facts about Alpha Gal SyndromeThere are many types of ticks. A bite from one type, The Lone star tick, can lead to a red meat allergy. Also known as Alpha Gal Syndrome, this allergy occurs after consuming beef, lamb, pork, bison, rabbit, goat, dairy and other mammal-derived products. Sounds straight out of a sci-fi movie right? On this week's Courtney on Health, Courtney will explain Alpha Gal Syndrome, which areas of the country are seeing more cases, foods and products that may trigger a reaction and how long it lasts. Thanks for listening. 2023-08-0922 minCourtney on HealthExercising in the heat: staying active when the summer sizzlesNeed tips on how to stay safe and comfortable while exercising outside in hot weather? Listen to this week's Courtney on Health for strategies to keep you active when the temperatures are high. She'll discuss acclimating to the heat, hydration, recovery and when to take your workout indoors. Keep active and stay safe this summer. Thanks for listening.2023-08-0325 minCourtney on HealthKeeping GI woes off of your summer travel itineraryTraveling this summer? Whether you are driving, flying or sailing, travel can often wreak havoc on your digestion. On this week's Courtney on Health, Courtney explains why this may occur and offers tips on how to prevent and manage any constipation, diarrhea, bloating or gassiness that comes your way on vacation. Thanks for listening.2023-07-2522 minCourtney on HealthThe pluses and minuses of 'Girl Dinner'Every year or so we hear about a new diet trend or fad. This year is no different: enter 'Girl Dinner'. Sounds fun but nothing really novel here. It's basically re-branded meze, tapas or mini charcuterie as an option for dinner. On this week's Courtney on Health, I'll explain what it is and the positives and negatives of this popular trend. Thanks for listening. 2023-07-2022 minCourtney on HealthWhat's in your acai bowl?No doubt acai bowls and smoothies have been and continue to be trendy. What are they and why can't we find fresh acai in the Untied States? Are they any healthier than other berries like blueberries or cranberries? How do you know if what you are buying is actually acai? For those trying to lose a few pounds, should the calorie load of some acai bowls be a concern? Listen to this week's Courtney on Health for the answers to these questions plus more. Thanks for listening.2023-07-1321 minCourtney on HealthGluten: Understanding Celiac Disease and Gluten IntoleranceWe see a lot of foods these days with the 'Gluten Free' label on it. What does that mean and can you trust it? This week on Courtney on Health, Courtney explains what gluten is, the difference between celiac disease and gluten intolerance, and the standard behind the 'Gluten Free' (GF)label. She offers a list of gluten free grains to try if following a GF diet and cautions against choosing gluten free but crappy carbohydrates. Thanks for listening. 2023-06-2220 minCourtney on HealthPre-diabetes: get checked and reducing your riskOne out of three Americans has pre-diabetes, where blood glucose (sugar) levels are slightly elevated putting them at risk for developing Type 2 diabetes. 80% of them don't know they have it. This week on Courtney on Health, Courtney explains how pre-diabetes is diagnosed, risk factors and the many lifestyle changes you can make to lessen the chance of it leading to Type 2 diabetes, heart disease or stroke. You've got this...small changes can go a long way! Thanks for listening.2023-06-1531 minCourtney on HealthKidney Stones: how what you eat and drink affects their recurrenceIf you have had one or more kidney stones, you would no doubt like to forget the discomfort and pain. Kidney stones are more likely to recur if you don't address the dietary and lifestyle changes that are known to cause them. Dehydration, low calcium, magnesium and potassium intake and high sodium, protein, oxalate and supplemental Vitamin C intake can all lead to the formation of kidney stones. On the week's Courtney on Health, Courtney explains what kidney stones are, the different types and dietary suggestions to reduce the chances of them coming back. Thanks for listening!2023-06-0632 minCourtney on HealthFrozen Fruit and Vegetables: are they as good as fresh?No denying it. Frozen fruits and veggies have a bad reputation as having little flavor and lacking the vitamins and minerals that fresh produce contain. However, studies show that both frozen fruit and vegetables are nutritious, affordable and actually help reduce food waste. On this week's Courtney on Health, Courtney will discuss how the frozen produce process, their nutrient profile, and best ways to include them for tasty, quick meals. Thanks for listening.2023-05-2530 minCourtney on HealthCharred food and health risks: No need to avoid grilling!Heterocyclic amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH) are chemicals formed when meat (beef, pork, fish and poultry) is cooked using high temperature methods. Animal studies using high doses of PAH and HCA have shown an increase risk of cancers and a most recent study in BMJ showed an increase incidence of rheumatoid arthritis with exposure to environmental PAHs. BUT before you ward off grilling or smoking foods for good, listen to this episode of Courtney on Health. Courtney will confirm that grilling remains an excellent (and fun) way to prepare food, explain the risks of PAH and HCA and...2023-05-1732 minCourtney on HealthCranberry and UTIs: Helpful or HypeCranberries are packed with polyphenols including proanthocyanidins (PAC). As many as 60% of women (and 12% of men) experience a urinary tract infection within their lifetime. Many women head right for the bottle of cranberry juice once the first symptoms of a UTI appear. But is that helpful? In this episode of Courtney on Health, Courtney will discuss what the science shows regarding cranberry use for prevention and if it should be used to treat UTIs. Thanks for listening.2023-05-1131 minCourtney on HealthHealth Bites: Setting the Record Straight about LectinsWhat are lectins and are they safe to eat? This week on Courtney's Health Bites, Courtney will explain what lectins are, how ACTIVE forms of lectin can affect the health and which foods have the greatest concentration of them. Thanks for listening.2023-05-0411 minCourtney on HealthReducing your risk of Non-Alcoholic Fatty Liver DiseaseRates of Non Alcoholic Fatty Liver Disease (NAFLD) are on the rise. It's not 100% clear, but obesity, diabetes, hypertension, elevated blood lipids and excessive high fructose intake may all play a role. In this episode of Courtney on Health, Courtney explains the function of our amazing liver, what NAFLD is, the inflammation and cell damage that occurs if it progresses, and the steps you should take to reduce your risk! Thanks for listening.2023-05-0224 minCourtney on HealthAvoidant Restrictive Food Intake Disorder (ARFID): What is it and how to get help for your childARFID stands for avoidant/restrictive food intake disorder. It is a type of eating disorder where a child is extremely selective about the foods they eat and/or shows little interest in food. This is more than just having a 'finicky' eater. This week, Courtney explains specific examples, health issues associated with ARFID, seeking appropriate care and tips for parents and caregivers to support your child with this diagnosis. To find a dietitian who specializes in eating disorders, go to Eatright.org and search for a specialist in your area. Go to the National Eating Disorders Association website for infor...2023-05-0231 minCourtney on HealthHealth Bites: Jump Start Your Fitness Routine and Sticking to ItNew to fitness or having a hard time staying motivated? In this Health Bite, Courtney offers guidance on how to safely begin physical activity and strategies to help you stay motivated and committed to your overall wellness. You don't have to belong to a gym (although it's fantastic if you do) nor do you have to have fancy equipment at home. Americans mingle 'exercise' with 'physical activity' and that shouldn't be the case. There is so much you can do that increases your physical fitness that isn't considered 'exercise'. You've Got This. 2023-04-2411 minCourtney on HealthHealth Bites-Ready, Set, Travel: Packing Healthy Vacation SnacksWith the unofficial start of Summer right around the corner, many people take the road or skies for vacation. Arm yourself with healthful snacks to avoid grim highway fast food, being stranded in traffic or in an airport with nothing but 'hangry' kiddos and a candy bar : ). On this Health Bites, Courtney offers great snacking strategies to prevent hunger and dehydration. Show up at your final destination feeling energized, not sluggish. Thanks for listening. 2023-04-1913 minCourtney on HealthUnderstanding date stamp labels on food containers: Is it still ok to eat?Expires on; Best by; Sell by; Use or Freeze by? Confused? You are not alone. Date stamping on food can be bewildering - often leading to unnecessary food waste. When in doubt, throw it out right? In this week's Courtney On Health, Courtney will explain the history of food date stamping, if it's required, what it means for the consumer and how the Food Date Labeling Act with 2 clearly defined stamps, may help reduce waste, keep you safe and save you money! Thanks for listening.2023-04-1332 minCourtney on HealthWhat's the latest BUZZ about caffeine?This week on Courtney on Health, Courtney helps us find surprising sources of caffeine, the health risks and benefits of caffeine intake, new ACOG guidelines on caffeine limits for pregnant women (or women trying to get pregnant), and NCAA and Olympic rules regarding caffeine intake. Whether you drink coffee/tea or not, you won't want to miss this episode to learn about some not-so-obvious caffeinated foods and beverages. 2023-04-1131 minCourtney on HealthHealth Bites: Facts about Fats-everything from Saturated to Omega 3 Fatty AcidsHealth Bites: Bite size health and wellness podcasts. There is so much confusion about fats...what's good, what's bad, how much should you have? On this episode of Health Bites, Courtney explains the different types of fats, which to avoid, data behind health benefits and she breaks down what you should know about the essential fatty acid, Omega 3. Follow Courtney for more nutrition and fitness tips and podcasts. Thanks for listening. 2023-04-1012 minCourtney on HealthHealth Bites: Bumping up your fruit and vegetable intake...it's easier than you might thinkThe recommendation for fruit and veggie intake is 5-9 servings each day. Have you thought to yourself, there is no way I can eat that many? Oh, yes you can! In this week's Health Bites, Courtney will guide you through what the serving sizes are and offer practical suggestions on meeting that 5-9 goal. Courtney On Health: Health Bites are quick, realistic health tips that will help make your pathway to wellness a little easier. Thanks for listening! 2023-04-0307 minCourtney on HealthCourtney On Health - Health Bites: Stocking your kitchen pantry for easy, healthy mealsWelcome to Health Bites where Registered Dietitian and Exercise Physiologist, Courtney Gravenese offers super quick, realistic health tips that will help make your pathway to wellness a little easier. This week, she describes some of the best items to keep on hand in your pantry, fridge and freezer to get healthy meals on the table when time it tight (and when isn't it ??). We are all told, "Eat better and exercise more" to reduce your risk of disease. Courtney's 'Health Bites" break it down into practical, bitesize steps to help you improve or maintain your health and achieve your nut...2023-03-2709 minCourtney on HealthChild and Adolescent Nutrition: A Roadmap to helping your kids eat (and drink) a little healthierFinding a clear path to feeding our kids (and ourselves) while being bombarded with conflicting nutrition information, can be a challenge. In this week's Courtney on Health , Courtney will discuss common nutrient deficiencies seen in child and teens, best beverage choices, tips on feeding the 'finicky' eater and when to reach out for help if you think your child is struggling with ARFID (Avoidant/Restrictive Food Intake Disorder) or other disordered eating. Thank you for listening.Concerned that your child may be struggling with an eating disorder? Start with your child's pediatrician and these resources to get the...2023-03-2330 minCourtney on HealthConsumer's Guide to Choosing the healthiest yogurt or yogurt alternativeThere are a lot of yogurt and yogurt alternatives (fauxgurts) out there but they are not all created equal. The nutrient profile and cost can vary greatly. Some are powerhouses of protein, minerals and vitamins, while others are sorely lacking in both. Ultimately, taste preference, allergy risk, price and nutrient density should drive consumer's choices. This week on Courtney On Health, Courtney will review some of the popular brands and offer her advice on the best yogurt or yogurt alternative for you and your family. Thanks for listening. 2023-03-0732 minCourtney on HealthPotassium Chloride Salt: What you need to know about this table salt alternativeMove over table salt, you've got company! Americans consume 3500mg of sodium (NaCl) each day- more than 50% more than what is recommended. In an effort to help Americans reduce their sodium intake, the FDA is encouraging food manufacturers to replace Sodium Chloride with Potassium Chloride Salt. This week on Courtney on Health, Courtney will explain what it is, its potential benefits, which foods may contain it, how it tastes and who should avoid it. She will also provide an update on mono sodium glutamate (MSG) which may make a return to kitchens and restaurants around the country. Thanks for list...2023-02-2726 minCourtney on HealthTaking the first steps towards heart healthTrue...most of us are aware that February is National Heart Health month. And although we may have heard about the behavior changes needed to reduce risk of cardiovascular disease, many of us struggle with taking that first step towards improving health and staying the course. In this episode of Courtney On Health, Courtney walks us through the heart disease prevention strategies needed to reduce risk, current screening guidelines for adults and children and perhaps some much needed encouragement that you can stay heart strong with small lifestyle 'tweaks'. You've got this!2023-02-2131 minCourtney on HealthThe truly Magical MushroomPraised by traditional and Eastern medicine practitioners for their healing profile, mushrooms offer an impressive array of nutrients for very few calories. Neither a plant nor an animal, mushrooms are a type of fungus containing vitamins, minerals and gut-friendly compounds. This week on Courtney on Health, Courtney will discuss types of mushrooms, what they offer nutritionally, how to clean and include them in your diet. C'mon...re-think the little mushroom. Thanks for listening. 2023-02-1530 minCourtney on HealthI've Got Your Back: Your Guide to Back WellnessEighty percent of Americans unfortunately suffer from some type of back pain. On this week's Courtney on Health, Courtney will discuss the lifestyle behaviors that may contribute to back pain and all you can do to provide some relief. She'll cover everything from how you stand, how you work to stretching and how you sleep. If you have an aching back, you won't want to miss this episode. For an excellent handout on a spine conditioning stretches, go to the American Academy of Orthopedic Surgeons. Thanks for listening!2023-02-0759 minCourtney on HealthFinding ways to Increase NEAT (non exercise activity thermogenesis)For all of you out there who simply don't like to exercise, this episode of Courtney on Health is for you! Although all of us know the health benefits of physical activity, many folks still haven't found an exercise they enjoy and can do on a regular basis. This makes NEAT particularly important for you! NEAT are those calories burned from movement you do throughout the day aside from sleeping, eating and sports-like exercise. Don't underestimate the calorie burn from daily movements like fidgeting, cleaning or even pacing while on a conference call. In this episode, Courtney will explain the...2023-02-0227 minCourtney on HealthHow Sweet it is (or isn't): Facts about sugar and sugar alternativesConfused by all of the 'no added sugar' or 'sugar-free' labels on so many of our foods and drinks? You are not alone. On this week's Courtney On Health, Courtney will discuss the different types of sweeteners from table sugar and agave; to sorbitol and xylitol; to sucralose and aspartame; to stevia and monk fruit. Learn what we know and don't know about their effects on health and how to identify sources of sugars on the food label. Thanks for listening and learning!2023-01-2533 minCourtney on HealthGet Ready for the 2023 Fitness TrendsWhat's trending in the world of fitness and how can this help you frame your 2023 exercise and fitness goals. Each year the American College of Sports Medicine releases their survey results of emerging trends that will influence the health and fitness industry. This week on Courtney on Health, I'll discuss the top 10 trends and how you can translate this knowledge into your personal wellness plan. My personal favorite ...Outdoor Activities #6! Listen to learn more...and thank you.2023-01-1735 minCourtney on HealthA New Year's Guide to Dry JanuaryAre you considering Dry (or maybe a Dry-ish) January? On this week's episode of Courtney On Health, Courtney will discuss the history of this 31-day booze-free kick off to the new year that's gaining momentum. She'll talk about the benefits of scaling back on alcohol, even for a short time, the pluses and minuses of low ABV (alcohol by volume), zero proof and alcohol-free elixirs. Thanks for listening and Happy New Year!2023-01-0532 minCourtney on HealthGet Ready for Winter Weather Workouts!You've heard it before...there is no such thing as bad weather, just bad clothes. This is no truer than when it comes to exercising during cold weather. The benefits of staying active year round are numerous. But for many folks, the motivation to peel themselves off of a cozy couch to workout in the cold decreases along with the daylight here in the northern hemisphere. When exercising outside during the winter, the first thing to consider is your attire. On this week's episode of Courtney On Health, learn about some fun winter activities in which you and your fami...2022-12-1432 minCourtney on HealthHealth Benefits of Holiday Herbs and SpicesThe Holidays are upon us and many of us take to the kitchen to whip up nostalgic, family sweet and savory dishes. Many of these recipes include herbs or spices with a long history in traditional medicine. From Allspice to Sage, these culinary ingredients are rich in plant compounds that have been studied for their health-promoting and disease-preventing properties. Listen to this week's Courtney on Health as Courtney describes what these herbs and spices are and how they may help the body heal and improve your health. Thanks for listening. 2022-12-0733 minCourtney on HealthStrength Training in ChildrenShould kids lift weights? If so, at what age can children start strength training? On this week's Courtney on Health, learn the benefits of strength (resistance) training in children, when your child or tween could begin, and strength training exercises that most kiddos can do without any equipment whatsoever. Guidelines to ensure safety and proper technique will also be reviewed. Thanks for listening.2022-11-3033 minCourtney on HealthStrategies for keeping your holidays healthyThe holiday season is upon us and it can bring a mixed bag of joy, excitement, overindulgence and even stress. On this week's Courtney on Health we'll discuss ways to maintain (or start) your fitness routine given limited time, enjoying holiday foods while still sticking to your healthy eating goals, and reducing stress during the often crazed days between Thanksgiving and New Year's Day. Thank you for listening!2022-11-1030 minCourtney on HealthStrengthen your immunity and fight the cold and fluIt's baaaack. Cold and flu season. This week on Courtney on Health, learn what you can do to lessen your chances of getting hit by a cold and flu virus - the foods you should eat more of, exercise, and other simple strategies. If you do happen to get sick, there are steps you can take to feel a little better, faster. Plus, you'll get answers to questions like "should you exercise if you aren't feeling well?", 'Why is flu season during the Fall and Winter?" and "Will taking Zinc prevent me from getting sick?" Thanks for for listening. 2022-11-0132 minCourtney on HealthSome extra tricks this Halloween!Halloween is the ultimate in fun holidays but all that left over candy can be quite scary for adults and kiddos alike. This week on Courtney On Health I'll discuss ways to keep your kids safe on Halloween, becoming more food allergy aware (Teal Pumpkins anyone?), plus some unusual ways to use up some of your left over candy (and yes, of course eating some of it is included : ). Have a super fun and safe Halloween. Thanks for listening.Like what you hear on Courtney on Health? Follow me for more podcasts and to share any ideas for...2022-10-2829 minCourtney on HealthKnowing your breast cancer risk and taking actionBreast cancer is the most common cancer among women within the United States, aside from skin cancer. Early detection and treatment increases a woman's chance of surviving breast cancer. This week on Courtney on Health, two-time breast cancer survivor, Marianne Santee joins me as my guest. We'll discuss steps you can take to prevent breast cancer, screening and risk factors (for both men and women...let's not forget that men can be diagnosed with breast cancer too). Marianne will also share her journey through diagnosis, surgery and treatment and the breast cancer support resources that have helped her and may h...2022-10-1834 minCourtney on HealthType 2 Diabetes and Pre-Diabetes: Take the Steps to Reduce your RiskMuch like having high blood pressure, you can be walking around with diabetes or pre-diabetes and not know it. In this Episode of Courtney on Health, I'll explain diabetes/pre-diabetes risk factors, how it's diagnosed and what you can do to reverse or manage it. Apple vs Pear shape, activity level, weight, diet...I'll cover it all. Get the information (and motivation) you need to take the steps towards better health. Thanks for listening. 2022-10-1432 minCourtney on HealthAre Nightshade vegetables and fruits really that deadly?What are the group of plants known as nightshades and is their dark reputation well-deserved? In this episode of Courtney on Health I'll explain what the edible nightshades are, their negative effects, if any, on the body and if they should be avoided. I'll also talk about the toxic compound found in nightshades, and how you can help minimize your exposure to it. Thanks for listening!2022-10-0531 minCourtney on HealthEverything in Moderation, Right?When it comes to lifestyle we often hear "Everything in Moderation". But when it comes to how we eat, what does this really mean and is it the best advice? In this episode of Courtney on Health, I'll explain the history of the adage and how many of us may be misguided by it when it comes to how we eat and our health. Thanks for listening.2022-10-0132 minCourtney on HealthWhat the Freekeh? ....A look at super grains beyond brown riceHave your heard of or tried the grain, Freekeh? It may not be popular in the United States, but this smoked, nutty grain is a staple in North Africa, Eastern Mediterranean and West Asia regions. This week on Courtney On Health, I'll discuss freekeh and the other power house grains available in many markets today. I am keeping it real as I talk about their nutrition profile, ease of cooking, taste and of course, cost. Thanks for listening. 2022-09-1631 minCourtney on HealthFall Fitness TipsFall is a fantastic time to start or re-vamp your outdoor fitness routine. Staying active, particularly outside, has many benefits including improved sleep, heart health and lower rates of depression. On this week's Courtney on Health I'll review choices for outside fitness and the best way to start a fitness plan that will keep you motivated. So grab a family member, a friend or go it solo and start moving outside....You can do this! Do you have a nutrition, food or fitness topic you would like to hear about on Courtney on Health? Let me know...Email me at C...2022-09-0731 minCourtney on HealthHow mindless eating affects your weightMindless eating has been shown to lead to overeating but are we even aware of how much mindless eating we do throughout the day? In this episode of Courtney on Health, I'll explain what mindless eating is, the factors that contribute to it and tips to avoid the nibbling and snacking that may be thwarting your efforts to lose or maintain your weight. Do you have a nutrition, food or fitness topic you would like me to address on one of my COH episodes? Email me at CLGWellness@gmail.com or DM me on Instagram @clgwellness. Thanks for...2022-09-0333 minCourtney on HealthProbiotics and prebiotics: what are they and how can they improve healthMost of us have heard of probiotics, but you might not know how they work or what prebiotics are. In this week's Courtney on Health, I'll discuss the role of these live bacteria in digestive, immune and skin health, food sources and strategies to reduce gas and bloating. You'll also learn about the most common strains of probiotics, their use with antibiotics and what to look for if choosing a supplement. Thanks for listening. 2022-08-2231 minCourtney on HealthDetox and Cleansing Diets: Do they work?You may have heard about detoxifying diets and colon cleansing. Do they really promote weight loss, increased longevity and help our bodies remove toxins? In this episode of Courtney On Health, I explain what they are and what the research shows us about how effective and safe they are. I'll cover how our bodies naturally remove toxins and the best way to support that process. Thanks for listening.2022-08-0631 minCourtney on HealthAlcohol 101: The health risks and benefits of drinkingAlcohol consumption definitely spiked over the last couple of years. Some alcohol intake is beneficial for your health but how much is considered too much and are the benefits only from wine? In this episode of Courtney on Health, I'll discuss the health benefits and negative effects of all types of alcohol, a little history of booze around the world, recommended intakes for men and women and just how small those alcohol servings should be. You may be surprised. Thanks for listening. 2022-07-2032 minCourtney on HealthReducing your Cancer RiskAccording to the American Institute for Cancer Research, 42% of cancer cases in the US are linked to lifestyle related risk factors. Modifiable behaviors such as excess weight, poor diet, smoking, inactivity and sun exposure all play an role in the development of certain cancers. Many of the cancers could be prevented if these lifestyle factors were changed or improved. This week on Courtney on Health, I'll offer tips on WHAT steps to take to reduce risk and HOW to take those first steps. You can do this! Thanks for listening.2022-07-1431 minCourtney on HealthFood allergy factsIt is estimated that 1 out of every 13 children has been diagnosed with food allergies. This week on Courtney on Health I'll talk about some of the reasons for the rise in prevalence, the top allergens that account for 90% of all food allergies and new guidance on how to decrease your child's risk of developing food allergies. Thanks for listening!2022-06-1832 minCourtney on HealthEating and exercise in the heatOur bodies have an amazing ability to regulate body temperature. Evaporation of perspiration from the surface of skin is our natural air conditioning. Cool right?! On this Courtney on Health, I'll discuss the foods and beverages that may help reduce body temp when the mercury starts to rise. Also, summer is a fantastic time to get outside and start or maintain your exercise routine. I'll have tips on the best ways to stay hydrated and stay safe during your warm-weather workouts. Thanks for listening.2022-06-1030 minCourtney on HealthNow trending...Potato Protein Isolate!With roughly 8 Billion people worldwide, we need to be more creative and smarter on how to feed everyone. Early research suggests that protein isolate from potatoes may help build and maintain muscle mass as effectively as animal protein. Potato protein appears to be easily absorbed and utilized by the body, which holds great promise as a way to increase protein in parts of the world where quality protein is lacking. In this Courtney On Health podcast, I'll cover the most up to date research on potato protein and potential barriers to its acceptance like taste and cost. Thanks for lis...2022-05-1732 minCourtney on HealthRelieving GERD and Acid RefluxThere are many lifestyle and dietary changes you can try to help manage reflux. Quit smoking if you smoke, lose about 10% of body weight if you are overweight or obese and medication management are often recommended. In addition, there are some foods and drinks you should avoid AND many you should include to help improve how you feel. In this episode of Courtney On Health, I'll discuss what you can do to reduce the discomfort of GERD and acid reflux plus how certain high- intensity exercises may trigger it in some people. Thanks for listening.2022-05-1132 minCourtney on HealthFabulous Fiber: health benefits and tips to up your intake without the discomfort!The health benefits of high-fiber diets are vast including weight management, blood glucose control and gut health. Why then is it so hard for us to bump up our intake to the recommended 25-35 grams per day? One reason is that folks think all fibrous foods taste like cardboard. Another is...well, let's be honest- it can make you gassy! In this week's segment, I'll talk about some of the tastier high-fiber foods and the best way to increase intake without the bloat - Yes! Thanks for listening. 2022-05-0431 minCourtney on HealthIntermittent Fasting: Does the Science back the HypeIntermittent fasting has quickly become the diet darling these last few years, but does it work and is it right for you? On this week's Courtney On Health podcast, I'll discuss the research regarding its effectiveness as a weight loss diet, types of intermittent fasting (there are several options), people for whom the diet is not recommended and most importantly...will it work for your lifestyle. Thanks for listening.2022-04-2631 minCourtney on HealthSimple Steps to Reduce Food WasteFood waste is the single largest component of our landfills leading to 20% of total US methane emissions. Most of that food waste is coming from our own homes...Yikes! In this Courtney On Health, I'll explain the difference between food waste and loss, how it affects our environment and easy, reasonable tips on how to reduce food waste in your home while saving you money! Thanks for listening. 2022-04-2232 minCourtney on Health'Sea-ing Clearly': Fish Facts We All Should KnowIs wild fish always better than farmed? Are there organic seafood standards in the United States? How can I tell if the fish I am eating is caught/farmed sustainably? In this week's Courtney On Health, I answer these questions and more, provide resources to help the consumer select the best seafood choices - for the environment and for your wallet! Plus, I review the health benefits of adding fish and shellfish to your diet. Like the episode? Let me know and share with others. Thanks for listening.2022-04-0532 minCourtney on HealthMSG, Xanthan Gum, Tocopherols! Yikes, what am I eating?There are thousands of approved food additives (and many more yet to be approved). Some of them sound scary but are 100% safe (tocopherols anyone?). Some may appear safe but you may want to limit consumption (celery salt). In this week's Courtney On Health, I'll talk about some food additives, why they are used, which ones get the all clear and which ones we still need to follow closely. Thanks for listening.2022-03-3032 minCourtney on HealthFood, Mood and the MindUsing foods as mood modulators is not a new area of interest. Every year more promising research is uncovered regarding how foods, herbal therapies and teas affect our anxiety levels, emotions, mood and sleep. Join me this week on Courtney on Health as I explain how certain everyday foods, teas and some supplements impact hormones and neurotransmitters in the body. Thanks for listening!2022-03-0131 minCourtney on HealthMindful EatingAre you a mindful eater? We all could benefit from being more aware of the tastes, smells and textures of the foods we eat and beverages we drink. Research suggests that mindful eating may lead to improved physical and emotional wellness. Coupled with other nutrition strategies, being a more mindful eater may lead to weight loss and better blood glucose control. On this week's Courtney on Health, I'll discuss what mindful eating is and how to incorporate it into your daily routine. Thanks for listening.2022-02-2231 minCourtney on HealthTake it to heart: improving your heart healthIt's never too late (or too early) to make those lifestyle changes that will reduce your risk or your children's risk of cardiovascular disease. It can be challenging making any changes in your health behavior when you don't know where to start. In this episode of Courtney on Health, I discuss practical steps to help motivate you down the healthy heart pathway.2022-02-1531 minCourtney on HealthBone Up on Milk and Plant-Based BeveragesA2, Oat, Soy, local, almond...with so many milk and milk alternatives on the market today, it can be hard to decide which is best for you and your family. Nutrition content like protein and calcium, cost, taste and environmental impact are all factors to consider. In this episode of Courtney On Health, I'll discuss many of the trending plant-based beverages and the different types of milk available to consumers. Thanks for listening!2022-02-0133 minCourtney on HealthPlant -based foods: choose the good ones and ditch the bad onesThe trend of eating more plant-based foods continues. Diets that contain whole, less-processed plant-based foods tend to be higher in fiber and lower in saturated and trans fats. Shifting towards a more plant-based diet may be healthier and reduce greenhouse gas emissions if they are mostly unprocessed. Unfortunately, many of the plant-based products heading to market today are considered ultra processed foods. In this episode, learn how to choose better plant-based options and how to avoid the 'health halo' traps! Thanks for listening.2022-01-2531 minCourtney on HealthWhat's in your kitchen pantry?A well-stocked kitchen pantry makes pulling together a quick, healthy meal much easier and it can save you money! In this COH episode, I describe some of the best foods and condiments to have on hand in your pantry, refrigerator and freezer so you can create tasty, healthy meals in a snap. Yes!2022-01-1832 minCourtney on HealthWhat are Ultra Processed Foods ?We often hear that we should reduce how many processed foods we eat. Makes sense as research shows that consuming a highly processed diet may lead to obesity and other health issues. But, do you really know which foods are considered processed and ultra processed (UPF)? I'll describe the categories of foods from unprocessed all the way to ultra processed. Whether you are a vegan, vegetarian or omnivore you won't want to miss this episode as everyone may be eating more UPF than you think!2022-01-1133 minCourtney on HealthDon't Be So Salty!9 out of 10 Americans consume more sodium than they should...almost 3,400mg! Listen and learn about why sodium is used, health risks linked to eating too much sodium, where most of the sodium is found in our foods, and reasonable tips to reduce the amount of salt in your diet while still fabulous flavor.2022-01-0633 minCourtney on HealthAnti-inflammatory lifestyleWhat's it take to reduce inflammation in your body? Courtney will offer practical tips on those foods and lifestyle factors that reduce inflammation and support immunity vs those which are associated with increasing inflammatory markers in the body. She covers foods, spices, herbs, exercise, sleep and more.2021-12-1627 min
Courtney on HealthKitchen Hacks: tips and tricks to save money and timeLearn some of my favorite kitchen hacks that will save you time and money and maybe even a few calories!2021-12-1532 min