Courtney on Health: Recent Episodes
Courtney Gravenese
A health and wellness podcast with realistic tips on nutrition and exercise given by Courtney Gravenese, a Registered Dietitian and Exercise Physiologist with a Master of Science Degree in Nutrition and Applied Physiology. Courtney on Health ...Smart, Sound Nutrition, Strong, Safe Fitness!
We 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!
There 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.
Need 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.
Traveling 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.
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.
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.
We 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.
One 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.
If 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!
Should 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.
The 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!
It'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.
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.
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Breast 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 help you too. Thanks for listening!
Much 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.
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!
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.
Have 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.
Fall 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 CLGwellness@gmail.com or message me on Instagram @CLGwellness. Thanks for listening.
Mindless 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 listening!
Most 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.
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.
Alcohol 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.
According 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.
It 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!
Our 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.
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 listening.
There 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.
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.
Intermittent 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.
Food 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.
Is 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.
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.
Using 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!
Are 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.
It'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.
A2, 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!
The 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.
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!
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!
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.
What'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.
Learn some of my favorite kitchen hacks that will save you time and money and maybe even a few calories!