Find My Doctor

Check to see if your provider is available through UH Personal Health Record.

Find your doctor now.
How to find your doctor.

Better Living Health Articles

Archive

Syndication

Better Living Health Articles

Train Well, Fuel Well (Part Three)

Posted 4/2/2015 by Kelli Santiago

Ask the Dietitian/Personal Trainer Q: What are your thoughts and/or recommendations on post-workout nutrition for endurance exercise? A: Your primary source of fuel used for this type of exercise comes from stored carbohydrates, either from muscle (as muscle glycogen) or blood (blood glucose). Depending on the intensity of your workout, these “storage units” are typically empty (or close to it) by the time you’re done with your workout. The more intense your workout the more d...

Read more...
Comments (0)

Train Well, Fuel Well (Part Two)

Posted 1/15/2015 by Kelli Santiago

Ask the Dietitian/Personal Trainer Q: How can I get a good workout without a personal trainer? A:Working with a trainer has its benefits – they’re motivating, resourceful and can help you reach your goals. But working with a trainer can also be expensive and they aren’t necessarily the most important part of a workout. Instead, here are some tips to help you become your own personal trainer- at a fraction of the price. Put Pen to Paper There are three basic (but important) t...

Read more...
Comments (0)

Train Well, Fuel Well (Part one)

Posted 11/26/2014 by Kelli Santiago

Ask the Dietitian/Personal Trainer Q: Is it true you can eat whatever you want after a workout, like sweets and carbs, because during this time your body burns it and it won't be stored as fat? A: It's true you do burn calories at an accelerated rate after a workout (which is why many people use this time to pig out). But how many more calories you burn and for how long afterwards depends on what exercise you do. You'll burn more calories during cardio exercise than strength training, but you'l...

Read more...
Comments (0)

Essential Dietitian Tips for Your Healthiest Thanksgiving Yet

Posted 11/17/2014 by Meghann Featherstun

Meghann Featherstun, MS, RD, LD Thanksgiving is a holiday filled with giving thanks for things that provide meaning in our lives. How do we celebrate this? In true American fashion – with food. A holiday revolving around food doesn’t have to be a diet disaster; follow these tips for your healthiest Thanksgiving yet. No stretchy waistbands in your Thanksgiving Day clothing choice. Waist bands that expand with our gluttonous food choices are a sure fire way to set ourselves u...

Read more...
Comments (0)

Got Cravings?

Posted 11/5/2014 by Joyce Kavaras

Joyce Kavaras, RD, LD Do you find yourself continually reaching for the same junk foods despite your best efforts to avoid them? Do you blame a lack of willpower? This behavior and thinking pattern can make us feel helpless when we fail time and time again. How do we break the cycle and get on the right track? The good news is that it isn’t your willpower or lack thereof, as there are many factors at play behind the scenes when it comes to changing behavior. Therefore, let go of the feelin...

Read more...
Comments (0)

Bones, Balance and Weight Loss: Reasons Why You Should Start Strength Training

Posted 10/27/2014 by Kelli Santiago, RD, LD

Kelli Santiago RD LD You probably already know aerobic exercises like jogging, swimming and biking are good for your heart. But, while they may do a good job at improving blood pressure, insulin resistance and cardiorespiratory fitness (to name a few), cardio workouts don’t do much for building muscle. Muscle is vital, however, and its benefits span far beyond just strength. Maintaining adequate muscle mass impacts a number of health and age related issues like bone health, blood gluc...

Read more...
Comments (0)

Can Bacteria Help You Lose Weight?

Posted 10/2/2014 by Joyce Kavaras, RD, LD

Joyce Kavaras, RD, LD Do you know someone who can eat large amounts of food, usually the unhealthy kinds, and still manage to stay thin? These seemingly “super-metabolizers” can get away with many of the habits we, who are not so metabolically blessed, cannot. For those working to obtain or maintain a healthier weight, we know that vigilance, effort, and hard work are required most days of the week. Why this discrepancy? New research says some of the answers may reside in your g...

Read more...
Comments (0)

Getting Lean with Protein: Eat Protein at all Meals & Snacks

Posted 10/1/2014 by Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD We know that a little extra healthy protein helps us lose weight and/or maintain our lean muscle mass as we age, change our fitness routine, or embark on a healthier lifestyle. This is of utmost importance because muscle burns three times as many calories as fat. Another important fact about our protein intake: it needs spread out evenly throughout the day. Recent studies have shown that our body maintains muscle mass the best when we have a steady intake of...

Read more...
Comments (0)

Halloween Candy Everywhere? How to Handle the Surplus of Sweet Treats

Posted 10/1/2014 by Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD With Halloween around the corner, there will soon be a surplus of high-calorie, low-nutritional-value sweets tempting us at every turn. Our healthiest intentions will soon be put to the test. What is the best way to handle this candy filled holiday? Out of sight – Out of mind Don’t leave candy lying around the house, the office, the car, or anywhere! Give away the extras. Although they might protest now, your family and friends will thank you wh...

Read more...
Comments (0)

Fall = Pumpkin Season!

Posted 9/29/2014 by Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD It’s fall and the leaves have begun to change. To many this means, let’s start eating pumpkin! Make sure to save the high-calorie, high-sugar, high-fat items (can you say pumpkin latte, pumpkin roll, pumpkin muffin, pumpkin pie?) for special occasions and add pumpkin into your healthy everyday repertoire. Be sure to purchase plain, canned, 100% pure pumpkin. Canned pumpkin also comes pre-sweetened and labeled ‘pumpkin pie mix’. (Be ca...

Read more...
Comments (0)

Nutrition Myths Debunked: Part II

Posted 9/3/2014 by Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD Here is part two in a series dedicated to clearing the air of common nutrition misconceptions. Here are a few more myths debunked with reasonable and solid scientific evidence: Myth: The only way to consume adequate Omega-3 fatty acids is by eating fresh fish. Most Americans are not consuming adequate Omega-3 fatty acids which have been linked with a plethora of health benefits. Fatty fish is often difficult for Americans to incorporate into their diet on a b...

Read more...
Comments (0)

Whole New Look at Whole Grains

Posted 8/27/2014 by Joyce Kavaras, RD, LD

Joyce Kavaras, RD, LD We all know consuming whole grains is good for our health. Increasing whole grains in the diet has been shown to reduce the risk of a multitude of chronic diseases including heart disease, type II diabetes, several types of cancer, and obesity. Eating fiber, found in whole grains, helps us stay full longer and keeps blood sugar levels more stable between meals. This helps stave off hunger and prevent cravings. Another aspect of whole grains that hasn’t received as m...

Read more...
Comments (0)

How-to-Guide: Build a Better Salad

Posted 8/20/2014 by Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD Trying to lose weight? Eat a salad. This is fairly conventional ‘weight loss’ wisdom from many new health conscious individuals. Eating a salad can provide us with: our recommended daily vegetable intake, a plethora of antioxidants, increases our fiber, provides many vitamins and minerals, and keeps us full for hours. Eating a salad can also be a mechanism for consuming mass quantities of fat and calories. All too often lettuce is just a vehicle t...

Read more...
Comments (0)

Two Big Meals vs. Six Small Meals for Weight Loss

Posted 7/29/2014 by Meghann Featherstun MS RD LD

Meghann Featherstun, MS, RD, LD Which is better for you? One day, it’s butter vs. margarine. The next day it’s eggs vs. no eggs. Next week it will be sugar vs. artificial sweeteners. It’s hard to keep up with the ever-emerging nutrition recommendations for wellness. Recent headlines claim that two meals a day may be better for us than six small meals. After this announcement, many health conscious people were confused, a little irritated, and concerned that their current eating habits of sm...

Read more...
Comments (0)

10 Things You Should Know About Soybeans & GMOs

Posted 7/29/2014 by Kelli Santiago, RD, LD

Kelli Santiago RD LD If you’ve been watching the news or listening to the media, you’ve probably heard a thing or two about GMOs and soybeans. Perhaps you’ve heard that they’re grown in labs (undoubtedly resulting in the growth of an extra limb if eaten), or that evil manufacturers are poisoning us by putting them into our food. But like most things it’s important to separate fact from, well, opinion, and sometimes the media isn’t always good at this. So...

Read more...
Comments (0)

Grilling is Healthy, Right?

Posted 7/25/2014 by Joyce Kavaras, RD, LD

Joyce Kavaras, RD, LD We all have learned that grilling is a heart-healthy method of cooking (along with broiling, baking, roasting, microwaving, steaming and stir-frying.) With heart disease as the leading cause of death among Americans (CDC), we need to continue to utilize these lower fat cooking methods. However, it is important to note that death from cancer weighs in at a very close second. Therefore, we need to educate ourselves regarding ways to reduce our risk of cancer, and since we...

Read more...
Comments (0)

Nutrition Myths Debunked: Part I

Posted 6/11/2014 by Meghann Featherstun MS RD LD

Meghann Featherstun, MS, RD, LD In today’s media, people are bombarded by nutrition tips, tricks, and so-called-truths. Many professionals claiming to be nutrition experts perpetuate nutrition myths. It can be extremely confusing trying to discern fact from fiction. Nutrition myths circulate the internet, magazines, by word-of-mouth, and through bestselling books like wild fire. Here are a few myths debunked with reasonable and solid scientific evidence: Myth: Eating fat makes you fat. Mi...

Read more...
Comments (0)

Produce Pretenders

Posted 4/2/2014 by Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD Are you getting your daily fruits and veggies? Half your plate at lunch and dinner should be fruits and veggies. More specifically, aim for around 4 ½ cups each day. Eating enough produce every day helps your body fill up on fewer calories, especially when paired with a low-fat protein. If the full factor doesn’t persuade you, maybe the vitamins, minerals, antioxidants, and phytonutrients will! The best choices for meeting your fruit and veggie requirements a...

Read more...
Comments (0)

No Time for Exercise? We’ll Help You Find Time!

Posted 4/1/2014 by Kelli Santiago RD LD

Kelli Santiago RD LD One of the most common barriers to working out is time. Whether its work, picking up the kids, running errands or meeting a friend for dinner, we always seem to have something preventing us from getting to the gym or fitting in a workout. Working out doesn’t have to mean two hours (or even one hour for that matter) in a gym or running until you drop. You can work out in as much time as it takes to watch your favorite re-run of Friends, take a shower or start a lo...

Read more...
Comments (0)

The Dos and Don’ts of Exercise: Tips from a Personal Trainer & Dietitian

Posted 3/3/2014 by Kelli Santiago RD LD

Kelli Santiago RD LD Like Richard Simmons and spandex, diet and exercise go hand in hand; it’s hard to have one without the other. If you’ve been watching what you eat and lost weight but have now reached a plateau, then it’s time to add a little exercise to your routine. Working out does not have to mean spending hours in the gym or running marathons in your spare time. It CAN mean however, having fun, learning new things and most importantly seeing continued results.Here...

Read more...
Comments (0)

Overcoming Food Cravings

Posted 2/22/2014 by Joyce Kavaras RD LD

Joyce Kavaras, RD, LD Research shows 97 percent of women and 68 percent of men experience food cravings; typically foods that are calorie-dense, sugary, salty, and fat-filled. Doughnuts, potato chips or chocolate chip cookies, anyone? Cravings are defined as an intense desire for a specific food. We know just what we want and have a vivid image of it in our head. Research shows that the imagery we experience “eats-up” a good deal of our brain power, making us less able to perfo...

Read more...
Comments (0)

Five Ways We Sabotage Weight Loss

Posted 2/20/2014 by Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD Let’s face it. We have all set out on a weight-loss journey, only to find ourselves face down in a pint of Ben and Jerry’s Half Baked a few days and stressful events later. Although these two men seem to cure all that ails us in the moment, we end up cursing their names when our pants are a little snugger. This is an obvious weight-loss sabotage, but check out some other ways we sabotage our weight loss. Not eating enough protein: There are three reasons prot...

Read more...
Comments (0)

Weekend Warriors vs Weekend Wreakers

Posted 2/15/2014 by Joyce Kavaras, RD, LD

Joyce Kavaras, RD, LD Are you a weekend warrior in your healthy lifestyle? Or do weekends wreak havoc on the lifestyle changes you achieve during the week? The latter is actually quite commen doe to the radically different make-up of the weekday vs. weekend routines. Different strategies will be needed when carrying your newly learned behaviors into your less-structured weekends. Weekends generally include more meals eaten outside the home through fast food, restaurants or parties – all of...

Read more...
Comments (0)

Lack of Sleep Can Derail Your Weight Loss Efforts: Tips for Getting Enough Sleep

Posted 2/6/2014 by Joyce Kavaras, RD, LD

Joyce Kavaras, RD, LD Did you know that not getting enough zzzz’s each night can be a driver for putting on excess pounds? Not getting the recommended 7-9 hours of sleep a night can disrupt certain hormones that help regulate appetite and satiety signals, while also causing our bodies not to utilize glucose as efficiently. All of this can make us not only tired, but artificially “hungry” as well. That draggy, exhausted feeling has us searching for things like cookies, cand...

Read more...
Comments (0)

Beat the Winter Blues with Mood Boosting Foods & Habits

Posted 2/1/2014 by Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD Around this time of year in northeast Ohio, our behaviors begin to resemble a hibernating bear. We are excessively sleepy and sluggish. We have very little energy. And we crave (and tend to eat) all sorts of carbohydrates, likely to create our ‘winter layer’ of fat tissue to keep warm. With limited daylight hours and below freezing temperatures for days on end, we are arguably genetically hardwired to follow the above path. The lack of daylight and these frigi...

Read more...
Comments (0)

New Year’s Resolutions: Tips to Make Yours Stick

Posted 2/1/2014 by Meghann Featherstun MS RD LD

Meghann Featherstun, MS, RD, LD Six of the top ten New Year’s resolutions involve living a healthier lifestyle. Whether it is exercising more, eating healthier, losing weight, or stopping smoking; the options for bettering our health are a popular basis for New Year’s resolutions. It is exciting that American’s realize the importance and rewards of living a healthier lifestyle. Over two-thirds of New Year’s resolutions are abandoned within the first month. Make your New Year’s resolution be ...

Read more...
Comments (0)

"Better Living" Health & Wellness

Do you know which foods aren't as healthy as you think? Ever wonder what to look for in a running shoe? Do you know the warning signs of stroke? The answer to these questions and many others are contained in our monthly "Better Living" e-newsletters. For a FREE subscription, visit our Sign Up page.

Sign Up Now