The Healthiest You

Lehigh Valley Health Network

Amanda Newman with Lehigh Valley Health Network (LVHN) talks with clinicians and experts across LVHN to learn practical health tips for everyday life. Each episode has one goal - to empower you to be the healthiest you. While you’re balancing all the responsibilities – work, mom life (kids, dogs, cats and chickens included), family, friends and the never-ending to-do list – you deserve to take a moment of time to focus on your health. read less

Health & FitnessHealth & Fitness

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Help! Why Am I Still Hungry?

Help! Why Am I Still Hungry?

Are you the queen of snacks? Have you tried several diets that left you feeling hungry and defeated? Maybe you struggle with turning off those “hunger hormones” or often find yourself in “hangry” situations. Getting back to the basics of eating healthy whole foods is the place to start. Cheryl Jesuit Rutkauskas, registered dietitian with LVPG Bariatric Medicine–1243 Cedar Crest, and Angela Magdaleno, DO, with LVPG Bariatric Medicine–1243 Cedar Crest and LVPG Endocrinology–Laurel Blvd, discuss simplifying nutrition and weight management with Amanda Newman with Lehigh Valley Health Network (LVHN). Chapters: · 0:01 - Intro · 1:03 - Unique nutritional needs for women · 2:52 - How nutrition changes throughout your life · 5:41 - Common nutrient deficiencies · 7:24 - Vitamins or supplements vs. whole foods · 8:05 - A day of healthy eating · 12:49 - Macronutrients and their purpose · 13:40 - Quality proteins and daily recommendation · 15:31 - How much protein you need · 18:42 - Cottage cheese mousse · 19:53 - Protein and your hormonal health · 25:34 - Healthiest carbs to include in your diet · 26:34 - Sourdough bread · 29:53 - How to get more fiber each day · 31:43 - Dietary fats to avoid · 32:23 - Healthy fats · 34:34 - How fats impact female hormones · 34:53 - Counting macros · 38:56 - The truth about the low-carb, low-fat diet · 41:43 - The 30-30-30 weight-loss rule · 42:58 - Frequent eating and the three-hour diet · 47:12 - Tips to avoid the afternoon slump · 51:54 - Bedtime snacking · 53:12 - Best time to have dessert · 54:01 - Plant-based milk vs. dairy milk · 55:21 - The scoop on seed oils · 56:23 - Best oils to cook or bake with · 58:10 - Common cravings · 58:53 - Cravings and nutritional deficiencies · 59:37 - Curbing your cravings · 1:02:28 - Physical vs. emotional hunger · 1:03:24 - Why we get “hangry” · 1:04:34 - “Hanger” and low blood sugar · 1:06:05 - Making nutrition part of your lifestyle To learn more health tips, visit LVHN.org/healthy-you. Remember to subscribe or follow The Healthiest You, wherever you get your podcasts, so you never miss an episode. And remember: Be safe, be smart and be the healthiest you.

Episodes

Help! Why Am I Still Hungry?

Help! Why Am I Still Hungry?

Are you the queen of snacks? Have you tried several diets that left you feeling hungry and defeated? Maybe you struggle with turning off those “hunger hormones” or often find yourself in “hangry” situations. Getting back to the basics of eating healthy whole foods is the place to start. Cheryl Jesuit Rutkauskas, registered dietitian with LVPG Bariatric Medicine–1243 Cedar Crest, and Angela Magdaleno, DO, with LVPG Bariatric Medicine–1243 Cedar Crest and LVPG Endocrinology–Laurel Blvd, discuss simplifying nutrition and weight management with Amanda Newman with Lehigh Valley Health Network (LVHN). Chapters: · 0:01 - Intro · 1:03 - Unique nutritional needs for women · 2:52 - How nutrition changes throughout your life · 5:41 - Common nutrient deficiencies · 7:24 - Vitamins or supplements vs. whole foods · 8:05 - A day of healthy eating · 12:49 - Macronutrients and their purpose · 13:40 - Quality proteins and daily recommendation · 15:31 - How much protein you need · 18:42 - Cottage cheese mousse · 19:53 - Protein and your hormonal health · 25:34 - Healthiest carbs to include in your diet · 26:34 - Sourdough bread · 29:53 - How to get more fiber each day · 31:43 - Dietary fats to avoid · 32:23 - Healthy fats · 34:34 - How fats impact female hormones · 34:53 - Counting macros · 38:56 - The truth about the low-carb, low-fat diet · 41:43 - The 30-30-30 weight-loss rule · 42:58 - Frequent eating and the three-hour diet · 47:12 - Tips to avoid the afternoon slump · 51:54 - Bedtime snacking · 53:12 - Best time to have dessert · 54:01 - Plant-based milk vs. dairy milk · 55:21 - The scoop on seed oils · 56:23 - Best oils to cook or bake with · 58:10 - Common cravings · 58:53 - Cravings and nutritional deficiencies · 59:37 - Curbing your cravings · 1:02:28 - Physical vs. emotional hunger · 1:03:24 - Why we get “hangry” · 1:04:34 - “Hanger” and low blood sugar · 1:06:05 - Making nutrition part of your lifestyle To learn more health tips, visit LVHN.org/healthy-you. Remember to subscribe or follow The Healthiest You, wherever you get your podcasts, so you never miss an episode. And remember: Be safe, be smart and be the healthiest you.

TikTok Trends to Try and Most to Avoid

TikTok Trends to Try and Most to Avoid

Just because it’s trending on TikTok doesn’t mean you should try it. Get the facts on health trends such as parasite cleansing, coffee enemas, bed rotting, berberine for weight loss and more. Elena Brinker, CRNP, internal medicine nurse practitioner with Lehigh Valley Health Network (LVHN), discusses TikTok health trends with Becca Lynn from B104. Chapters: · 00:01 - Intro · 01:13 - Signs of parasites · 2:02 - What is a parasite cleanse? · 4:14 - Good gut-bacteria · 5:05 - Coffee enemas · 6:44 - Your liver and detoxes · 8:06 - Berberine for weight loss · 10:54 - Blackout rage gallon trend · 13:06 - Social drinking safety · 13:57 - Fire cider drink · 15:52 - Alkaline water · 17:04 - Chlorophyll water · 18:31 - Greens powders · 20:34 - Dry-scooping pre-workout powder · 21:49 - Eating sea moss · 23:11 - Hydrogen peroxide for cleaning your ears · 24:10 - Using garlic in your nose · 26:02 - Sunscreen contouring · 27:59 - What is bed rotting?To learn more health tips, visit LVHN.org/healthy-you. Remember to subscribe or follow The Healthiest You, wherever you get your podcasts, so you never miss an episode. And remember: Be safe, be smart and be the healthiest you.

Beauty Habits to Ditch and Switch

Beauty Habits to Ditch and Switch

Most of us have at least one bad beauty habit or have tried a new trend we’ve seen online. Learn about what’s good and what’s not when it comes to makeup, micellar water, pimple popping, injectables and more. Guest:Emily Doster, RN, esthetic nurse with LVPG Plastic and Reconstructive Surgery, discusses beauty habits to ditch and switch with Becca Lynn from B104.Chapters: · 00:01 - Intro · 00:50 - Using expired makeup · 2:32 - When to replace your makeup products · 3:04 - Cleaning your makeup brushes · 4:14 - Do you need a makeup-free day? · 6:00 - Micellar water pros and cons · 7:36 - Sleeping in your makeup · 9:23 - Breaking bad habits · 10:30 - Silk pillowcases · 11:55 - Addressing dark circles · 15:19 - Dry skin and “skin-sealing” · 17:21 - Smoothies for your skin · 18:28 - To pop a pimple or not? · 20:11 - Pore strips · 21:35 - Toothpaste as spot-treatment for acne · 22:48 - Preventing scarring · 24:18 - How to improve or minimize scars · 25:42 - Cocoa butter · 26:25 - Stretch marks · 27:01 - Aging gracefully · 29:41 - What to expect at your first Botox® or filler appointment · 30:47 - Botox® vs. filler · 32:25 – “Barbie Botox” · 33:46 - Shaving do’s and don’ts · 35:24 - Sharing razors? · 36:03 - When to replace your razor head · 36:41 - Over-exfoliating · 38:53 - Sunless tanning · 41:19 - Castor oil for your skin, lashes and bellybutton · 43:54 - Dry shampoo · 45:37 - Top three products to get · 46:44 - Drugstore products · 47:49 - Emily’s best beauty habitTo learn more about specialized skin care services and treatments available at Lehigh Valley Health Network, visit LVHN.org/facialesthetics. Remember to subscribe or follow The Healthiest You, wherever you get your podcasts, so you never miss an episode. And remember: Be safe, be smart and be the healthiest you.

Walking vs. Running – Which Is Better for You?

Walking vs. Running – Which Is Better for You?

Learn how walking and running impact your physical and mental health. Guests:Ashley Reiss and Neil Shapiro, physical therapists with Lehigh Valley Health Network, discuss how walking and running impact your hormones, mind and body with Becca Lynn from B104. Chapters: · 00:01 - Intro · 0:55 - Is walking or running better for a woman’s health? · 2:10 - When to stretch · 3:26 - Walking, running and the female body · 5:00 - Running and female hormones · 8:57 - Strengthening your pelvic floor · 10:23 - Running and bone health · 11:49 - Who should avoid running? · 13:17 - Power walking · 14:20 - Physical and mental health benefits · 15:17 - Proper footwear · 19:09 - Stride length · 21:19 - Wrist and ankle weights · 22:18 - Weighted vest · 23:11 - Burning calories · 23:34 - Avoiding treadmill accidents · 26:09 - 12-3-30 workout · 27:05 - Safety precautions for your walk or run · 29:11 - Walking pads and desk treadmills · 31:41 - Walking health benefits · 33:47 - Managing leg pain · 36:15 - Chocolate milk · 36:51 - Soreness vs. an injury · 38:36 - Common injuries · 41:01 - 10,000 steps a day? · 42:07 - Running, walking or bothCheck out community marathons and runs in your area by visiting lvhn.org/running. You can also learn about rehabilitation services offered on LVHN.org/rehab. Remember to subscribe or follow The Healthiest You, wherever you get your podcasts, so you never miss an episode. And remember: Be safe, be smart and be the healthiest you.

Why Sleep Is Vital for Your Health and Hormones

Why Sleep Is Vital for Your Health and Hormones

Learn how sleep impacts a woman’s health and hormones. Guest:Aileen Love, MD, pulmonologist and sleep medicine specialist with Lehigh Valley Health Network, discusses sleep issues and tips to improve your sleep with Mike and Steph from B104. Chapters: · 00:01 - Intro · 1:31 - How many hours of sleep do you need? · 2:07 - Do women need more sleep than men? · 2:51 - Why sleep is essential · 3:55 - How to improve your sleep · 5:02 - A good bedtime routine · 6:18 - Sleep stages and their purpose · 7:08 - Tart cherry juice · 7:46 - Snacks before bed? · 8:49 - Avoid this before bedtime · 9:28 - Sleep positions · 10:33 - To nap or not · 11:48 - Why am I tired during the day and awake at night? · 12:42 - Sleep issues in women · 14:04 - Do I need to do a sleep study? · 15:12 - Why do I struggle with staying asleep? · 16:44 - Impact of interrupted sleep · 17:02 - Restless legs syndrome · 18:17 - Getting your iron levels checked · 19:09 - Is snoring a concern? · 19:32 - What is mouth taping? · 20:10 - Sleep apnea and treatment options · 20:33 - Can magnesium help with sleep? · 21:21 - Supplements and sleep · 21:51 - How hormones affect sleep · 22:51 - Hormonal birth control and sleep · 23:17 - How sleep changes throughout your life · 25:14 - Night sweats · 26:38 - Poor sleep and your immune system · 27:01 - Blue-light screens before bed · 27:53 - How sleep and weight are related · 28:28 - Pulling an “all-nighter” · 29:35 - If you’re a “night owl” · 30:12 - The problem with a late bedtime · 30:54 - Best time to go to bed · 31:35 - Tips for quality sleepTo schedule a sleep study, visit lvhn.org/sleepstudy or learn about more services offered at Lehigh Valley Health Network at lvhn.org/pulmonology. Remember to subscribe or follow The Healthiest You, wherever you get your podcasts, so you never miss an episode.

Spring Clean Your Colon and Gut

Spring Clean Your Colon and Gut

Learn how your colon and gut health impact your whole body. Guest:Kristen Halm, MD, colon and rectal surgeon with Colon-Rectal Surgery Associates and Lehigh Valley Health Network, discusses women’s colon health with Mike and Steph from B104. Chapters: · 00:01 - Intro · 00:40 - Steph’s first colonoscopy · 1:49 - Why does my colon health matter? · 2:13 - Signs of a healthy colon · 2:43 - Warning signs something may be wrong · 3:33 - Is constipation more common in women? · 4:55 - Preventing and relieving constipation · 5:41 - What to do if you have diarrhea · 7:02 - Got a poop problem? When to talk to your doctor · 8:01 - Prebiotics vs. probiotics · 9:47 - The best vitamin for your colon · 10:34 - What’s messing up your gut? · 11:39 - Hormones and your gut · 12:10 - How gut health affects your body · 13:24 - What is a colon cleanse? · 15:08 - What’s in the “magic pooping drink:” ColonBroom? · 16:36 - Colorectal (colon) cancer · 17:00 - Risk factors of colon cancer · 18:23 - Symptoms you shouldn’t ignore · 19:17 - Who needs a colonoscopy? · 21:00 - Preparing for a colonoscopy · 22:17 - At-home screening tests · 24:51 - Prevent and lower your risk of colon cancer · 25:14 - What’s the deal with corn?To learn more about colon cancer screenings at Lehigh Valley Topper Cancer Institute, visit lvhn.org/colonoscopy or attend the Colorectal Cancer Awareness Event at Lehigh Valley Hospital–Cedar Crest on March 29. Visit lvhn.org/colonevent to register for the event.

Show Your Heart Some Love

Show Your Heart Some Love

What you need to know about wine, chocolate, vitamins and your heart on Valentine’s Day and every day. Guest:Ellina Feiner, MD, cardiologist with Lehigh Valley Heart and Vascular Institute, discusses women’s heart health with Mike and Steph from B104. Chapters: · 00:01 - Intro · 1:23 - Milk vs. dark chocolate · 1:49 - What is the healthiest dark chocolate? · 2:15 - Antioxidants in chocolate · 2:54 - Can dark chocolate lower your risk of heart failure? · 3:51 - Dark chocolate recipe · 4:17 - Are there minerals in dark chocolate that are good for me? · 4:51 - Dark chocolate and your health · 5:58 - The dark side of chocolate · 6:25 - Top two minerals your heart needs · 6:35 - How low magnesium can affect your heart · 7:00 - What to do if you think you may be magnesium deficient · 7:22 - Wine health benefits · 8:09 - What is the healthiest wine? · 8:22 - How much wine can I have? · 9:01 - Vitamins and supplements for a woman’s heart · 9:31 - CoQ10 health benefits · 9:58 - Fish oil and your heart · 10:50 - Concerns about inflammation · 11:28 - How to reduce inflammation · 12:20 - Turmeric health benefits · 12:52 - Is garlic good for your heart? · 13:42 - Garlic supplements · 13:53 - The “silent killer” in women · 14:21 - Symptoms you shouldn’t ignore · 15:21 - Who is most at risk for developing heart disease? · 15:31 - How heart disease affects your life · 16:01 - Ways to prevent heart disease · 17:22 - Broken Heart Syndrome · 18:04 - Treatment for Broken Heart Syndrome · 18:40 - How to take care of your heart · 19:06 - American Heart Month · 19:34 - Valentine’s Day Plans

Skin Care Resolutions for the New Year

Skin Care Resolutions for the New Year

Learn about the best clean skin care products, collagen peptides and how to keep your skin hydrated all season long. Guest:Emily Doster, RN, esthetic registered nurse and medical esthetician with LVPG Plastic and Reconstructive Surgery–1243, discusses skin care with Mike and Steph from B104. Chapters: · 00:01 - Intro · 1:46 - Do I need a skin care routine? · 2:09 - What is my skin type? · 2:58 - Face washes based on skin type · 4:07 - Clean ingredients to look for in products · 6:32 - How to build a skin care routine · 8:31 - Skin care steps start to finish · 9:14 - Do I need to apply a face sunscreen every day? · 10:16 - To double cleanse or not? · 11:11 - Double cleansing and aging · 11:35 - What is skin cycling? · 13:04 - Retinol vs. Tretinoin · 14:42 - Collagen benefits · 15:36 - When should I start taking collagen? · 16:02 - Liquid vs. powder collagen · 17:58 - Collagen peptides vs. collagen · 18:44 - How often should you take collagen peptides? · 19:14 - What is microneedling? · 20:07 - Skin care by the season · 21:02 - What is my skin’s barrier? · 21:20 - How can I nourish my skin’s barrier? · 21:43 - Why is my skin so dry? · 22:12 - Protecting your skin during winter · 23:00 - Skin care don’ts in the kitchen · 23:51 - Chocolate facials · 24:46 - Facials offered at LVHN · 25:16 - Skin rejuvenation treatments · 25:47 - Best time for in-office procedures · 26:31 - Microdermabrasion · 27:03 - Chemical peels · 27:34 - Dermaplaning dos and don’ts · 28:42 - When should I see an esthetician? · 29:25 - Skin care products you shouldn’t live without · 29:36 - Skin care goals for the new year

Hope for Your Mental and Emotional Health During Winter

Hope for Your Mental and Emotional Health During Winter

Learn how to maintain mental and emotional wellness all winter long. We’ll talk about seasonal affective disorder, signs you may have a vitamin D deficiency, resetting your circadian rhythm and how mindfulness and light therapy may help. You can beat the “winter blues” and find a treatment plan that works for you. Guests:Susan Wiley, MD, psychiatrist and co-founder of Lehigh Valley Health Network’s Center for Mindfulness and Kelly Strickler, DO, family medicine physician with LVPG Family Medicine–Pennsburg discuss mental and emotional wellness with Mike and Steph from B104. Chapters: · 00:01 - Intro · 1:05 - Mental vs. emotional health · 2:55 - Self-care tips · 4:45 - Mindfulness exercise · 12:02 - Prioritizing your wellness · 13:32 - Why gratitude matters · 14:29 - Gratitude practice · 16:56 - App recommendations · 18:02 - Sunlight and mental health · 18:50 - Reset your circadian rhythm · 20:00 - Melatonin supplements · 21:02 - Melatonin side effects · 21:46 - Preventing seasonal depression · 22:43 - Low vitamin D levels · 23:00 - Vitamin D deficiency symptoms · 23:56 - Vitamin D supplements · 25:30 - Light therapy and seasonal depression · 26:54 - Stress eating and weight management · 28:28 - Talking to your doctor about treatment options · 29:52 - Advice to remember

What Your Period is Trying to Tell You

What Your Period is Trying to Tell You

Learn what happens during each menstrual cycle phase and the effects they have on your mind and body. Your period is a monthly health check and just one piece of the puzzle as to why you’re feeling the way you are. On your period or not, every phase (before, during and after) impacts you.Guest:Julianna Grandinetti, PA-C, physician assistant with LVPG Obstetrics and Gynecology–1245 Cedar Crest, discusses menstrual cycle phases with Mike and Steph from B104. Chapters: • 00:01 - Intro • 1:24 - PMS relief • 3:06 - Vitamins and supplements • 3:54 - Can menstruation cause headaches? • 5:16 - What is a regular period each month? • 5:35 - How heavy is too heavy of a flow? • 6:26 - Irregular periods • 7:23 - Tampon safety • 8:01 - Organic vs. regular tampons and pads • 8:28 - Using a menstrual cup • 9:31 - Period underwear • 9:57 - Are periods a monthly health update? • 10:22 - Should you track your period? • 10:56 - Colors of period blood • 11:45 - Avoid this during your period • 12:06 - Is “period poop” a real thing? • 12:53 - Chocolate and cramps • 14:32 - Phases of your menstrual cycle • 17:12 - Energy levels and your menstrual cycle • 18:22 - Low-energy day recommendations • 19:00 - Cycle syncing • 19:43 - Syncing your cycle to your workout • 20:41 - Nutrition and your menstrual cycle • 21:26 - Advice to remember

What You Need to Know This Flu Season: A "Twindemic," Flu Shot Myths and More

What You Need to Know This Flu Season: A "Twindemic," Flu Shot Myths and More

Terry Burger, RN, Lehigh Valley Health Network’s Administrator of Infection Control and Prevention, discusses how you can keep your family healthy during flu season this year with Mike and Steph from B104. Find an LVHN Flu Shot Clinic near you.

Strong Is Sexy: Why Strength Training Looks Good on You

Strong Is Sexy: Why Strength Training Looks Good on You

Brielle Weida, Manager of Fitness Programming at LVHN Fitness and exercise physiologist, discusses strength-training exercises at home and in the gym with Mike and Steph from B104.

In “Vein” or Pain: How to Get Rid of Spider and Varicose Veins

In “Vein” or Pain: How to Get Rid of Spider and Varicose Veins

Eric Wilson, MD, vascular and endovascular surgeon with Lehigh Valley Heart and Vascular Institute joins Mike and Steph from B104 to talk about spider and varicose veins. Find out what causes these types of veins and treatment options available to help you feel better in your skin. Visit LVHN.org/vein to learn more.

Be Summer Smart: Safety Tips for You and Your Kids

Be Summer Smart: Safety Tips for You and Your Kids

Krystal Trinkle, CRNP, with LVPG Pediatrics–Pennsburg joins Mike and Steph from B104 to talk about summertime safety for kids. Get all the “deets” on bug spray, sunscreen and screen time so you and your kids can have best (and safest) summer yet Visit LVHN.org/children to learn more. You can also check out our Because They’re Kids: Virtual Info Sessions for Parents for more tips and advice.

This Spring, Clean Up Your Health

This Spring, Clean Up Your Health

Kelly Strickler, DO with LVPG Family Medicine–Pennsburg, joins Mike and Steph from B104 to talk about how you clean up your health and your home. Learn about how you can properly dispose of old medications, why you should be changing your air filters frequently and how often you should be cleaning your makeup brushes.

Feeling Sick? Get Health Care From Your Couch

Feeling Sick? Get Health Care From Your Couch

Eric Bean, DO, Emergency Medicine Physician at Lehigh Valley Health Network, joins Mike and Steph from B104 to share helpful tips and information about telehealth including how to schedule and prepare for a video visit.

Staying Healthy This Holiday Season

Staying Healthy This Holiday Season

Terry Burger, Director of Infection Prevention at Lehigh Valley Health Network, joins Mike and Steph from B104 to talk about how you and your family can stay healthy during this holiday season. Learn how to safely gather with family and friends, the difference between a cold, the flu and COVID-19 and when you should be tested for COVID and the flu.

What You Need to Know About Breast Cancer

What You Need to Know About Breast Cancer

Ranju Gupta, MD, oncologist with Lehigh Valley Topper Cancer Institute joins Mike and Steph from B104 to talk about what women really need to know about breast cancer. Learn when you should begin regular mammogram screenings, what signs and symptoms to watch for and how new advances in imaging are helping diagnose breast cancer earlier than ever.

Your Racing Heart. Is it Normal?

Your Racing Heart. Is it Normal?

Hari Joshi, MD, cardiologist with Lehigh Valley Heart and Vascular Institute, joins Mike and Steph from B104 to talk about Atrial Fibrillation (AFib), irregular heartbeat. Learn when to be concerned about a flutter of your heart, what can increase your risk of AFib and more in this episode of The Healthiest You.

Your Back-to-School Questions Answered

Your Back-to-School Questions Answered

Debra Carter, MD, with LVPG Pediatrics and Lehigh Valley Reilly Children’s Hospital, joins Mike and Steph from B104 to talk about how your kids can have a safe and healthy school year. Learn about the do’s and don’ts of masking, how to deal with back to school anxiety, what to pack in lunches and more.