Courtney on Health

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 caffei...

Health 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 fitnes...

The 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 p...

Welcome 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...

Finding 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...

There 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, Courtn...

Move 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 food...

True...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 reduc...

Praised 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 an...

Eighty 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 e...

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,...

Confused 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 ident...

What'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 pla...

Are 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 lis...

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...

The 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 Courtne...

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 li...

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...

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...

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 wo...

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...

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, ta...

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...