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Healthy Food and Lifestyle

Healthy Looks Different on Everyone — And That’s the Point [Podcast]

Posted January 23, 2026

In this episode of Healthy Vitals, we explore how to build a healthier relationship with both food and body image. Registered dietitian Hannah Shaffer joins us to share practical advice on setting realistic expectations, embracing who you are, and making balanced nutrition doable in everyday life.

How to Decode the Hype: A Guide to Evaluating Health and Wellness Trends

Posted January 14, 2026

We are constantly bombarded with health and wellness trends promising quick results and miraculous transformations. From the viral social media challenges to the latest skincare elixir, a new solution is always trending. In a world of overwhelming information, how do you separate genuine, sustainable health and wellness practices from clever marketing schemes and fads? Navigating health trends and identifying one that will help you meet your personal goals requires more...

Pre-Diabetes [Podcast]

Posted July 22, 2025

Listen in as we dive into the often-overlooked condition of pre-diabetes—what it is, how it's different from diabetes, and most importantly, how it can be managed or even put into remission. You'll hear from Summa Health's Vera Bartasavich, a diabetes educator at Summa Health, here to share expert insights and practical tips.

Diabetes: Know Your Risks

Posted April 28, 2025

Sadly, diabetes is a widening epidemic in this country. The American Diabetes Association (ADA) reports more than 38 million people (about 11 percent of the population) in this country have diabetes — with nearly 95 percent of those cases type 2 diabetes. Plus, about 97 million more are prediabetic. These are scary statistics. Fortunately, many risk factors for diabetes can be controlled, or modified, by healthy lifestyle choices to reduce your chances of developing the...

Make the Time for Mealtime—Understanding the Benefits of Mindful Eating

Posted March 03, 2025

“When walking, WALK. When eating, EAT.” – Zen Proverb Today’s fast-paced, high-tech society can turn eating into a mindless act that takes place very quickly. Instead of taking a moment to pause and enjoy a well-chosen meal, all too often we eat while driving, working, watching television shows or films, or even while scrolling through social media content on our phones or tablets. Eating while distracted can lead to the development of unhealthy eating habits. Mindless or...

How to Handle Holiday Food Pressure

Posted December 02, 2024

“Have some! A few bites won’t hurt. But I made this because I know you like it.” It’s likely we’ve all dealt with comments like this at some point. Instead of providing support, it seems like well-meaning loved ones are trying to derail your healthy eating plan. Intentional or not, the pressure to eat can make you feel uncomfortable, or worse, leave you feeling disappointed in yourself after you’ve gone off-course. It's okay to say no There are many valid reasons to turn...

Eat Your Way to Better Health: Why Leafy Greens Are Your Magic Weapon

Posted March 18, 2024

Leafy greens sometimes get stereotyped as the soggy and wilted salad sidekick taking up space in our refrigerator’s crisper drawer. But the fact is they’re so much more! These nutritional powerhouses are loaded with vitamins, minerals, fiber and antioxidants that fuel our bodies and minds in countless ways. Think of Popeye eating his spinach, but instead of only bulging biceps, he’s got strong bones, a sharp mind, radiant skin and a healthy immune system. That’s the kind of...

Should I Declutter Before Winter? [Podcast]

Posted December 07, 2023 by Ashley Krul, MSEd, CWP, CHC

You've probably heard of "Spring Cleaning" but what about decluttering before the cold weather begins? Ashley Krul dives into the benefits of organizing and decluttering your space leading into the Winter months.

3 Tips to Achieve Your Wellness Goals

Posted November 06, 2023 by Maria Bossard, Summa Health Wellness Center Fitness Specialist

Are you walking into the gym with a whirlwind of thoughts in your head? Whether it's dinner plans or making it home in time to watch the game, we understand that life can get hectic. But, let's make sure your fitness goals don't get lost in the shuffle. At Summa Health Wellness Center, we're here to help you work out with a purpose and guide you on your journey to becoming a healthier and fitter version of yourself. 1. Discover the Benefits of Our Free Assessments For new...

Nutrition for Endurance Events: Fueling Your Performance

Posted August 21, 2023 by Maria Bossard, Summa Health Wellness Center Fitness Specialist

‘Tis the season for outdoor endurance sports! While gearing up with the best apparel, shoes and playlist is essential, don't overlook the power of nutrition. Learn how to properly fuel your body with carbohydrates, fluid and electrolytes during endurance activities that last longer than an hour. Muscle Glycogen: Your Energy Source Understanding Muscle Glycogen and Energy Utilization During exercise, your muscles rely on muscle glycogen as a primary energy source. As your...

7 Heart-Healthy Superfoods to Add to Your Summertime Faves

Posted August 07, 2023 by Roger Chaffee, M.D., FACC

When it comes to heart health, you’ve probably heard about the foods you shouldn’t eat at summertime gatherings. Ahem, we’re looking at you, typical cookout fare: hamburgers, hot dogs, macaroni salad and pie, which are chock full of saturated fats, added sugars and sodium. Instead, let’s talk about foods we can and should be incorporating into our summer diet—and throughout the year. Fresh fruits and veggies can brighten up your plate and pack your meal with vitamins and...

7 Common Myths on Healthy Hydration Debunked

Posted January 16, 2023 by Manveen Mann, MD

When it comes to hydration, it’s a simple rule: Drink eight glasses of water each day, right? Wrong. There is a lot of misinformation surrounding hydration, including this common myth, which can make it difficult to distinguish fact from fiction. Water is essential for healthy bodies, as we are made up mostly of water. Getting enough water enables our bodies to regulate body temperature, keep joints lubricated, prevent infection, deliver nutrients to cells and keep organ...

12 Tips For Cooking Up A Delicious, Yet Nutritious Holiday Meal

Posted December 19, 2022 by Lauren David RD, LD

Holidays are a time for family fun, celebration and good food! But if you’re not careful, unwanted pounds can quickly sneak up on you. Sticking to a healthy diet during the holidays is easier said than done, but it’s not impossible. Holiday weight gain is not inevitable. Summa Health offers 12 ways to make your holidays healthier — without sacrificing the tastes of the season you look forward to year after year. Instead of cutting out your favorite treats completely, make a...

Let's Talk About Fiber!

Posted June 13, 2022 by Michelle Boltz, MS, RD, CSSD, LD

Fiber is found in fruits, vegetables, whole grains, legumes, and nuts. Fiber has many health benefits, including: Playing a role in lowering blood cholesterol Helping to control blood sugars Aiding in preventing constipation Contributing to weight management According to the Institute of Medicine and USDA, women should aim for about 25 grams of fiber per day, and men should aim for about 38 grams per day, or it is recommended to have about 14 grams for every...

Myth vs. Fact: What you need to know to feel confident in your healthy food choices

Posted April 04, 2022

We’ve been told time and again all fats are unhealthy, multigrain is healthier than white bread and fruit juice is a good replacement for the whole fruit. But, are these facts or myths that have been ingrained in us? With so much conflicting information, it can be difficult to make the healthiest choices and the unfortunate truth is we often fall victim to food myths. We might reach for a food commonly believed to be healthy, but in actuality, it could be harmful to our...

Feeling the pressure? 8 ways to live a heart-healthy lifestyle

Posted March 28, 2022

Are you feeling the pressure to live a heart-healthy lifestyle? You’re not alone. Heart disease is the leading cause of death for men and women in the United States, according to the American Heart Association (AHA). What’s more, nearly half of all adults in this country are living with some type of cardiovascular disease. The good news is you don’t have to be a statistic. While genetics do play a role in heart disease, there are several risk factors that can be reversed. And...

Our Commitment to Creating a Healthier Community [Podcast]

Posted March 10, 2022 by Iriel Hopkins and Marlo Schmidt

Iriel Hopkins and Marlo Schmidt discuss ways in which Summa Health System contributes to a healthier community.

10 early signs of diabetes that shouldn't be ignored

Posted January 10, 2022

High blood sugar can cause gradual, unassuming symptoms that can sneak up on you. Frequent urination and excessive thirst — the telltale signs of type 2 diabetes — are often mild and can easily be attributed to other factors. In fact, most people don’t even know they have high blood sugar until they’re diagnosed with type 2 diabetes. Diabetes is a chronic condition that causes glucose (or sugar) levels in the body to rise. The problem is ignoring or writing off the symptoms...

How to introduce moderate exercise into your routine

Posted December 22, 2021

Study after study has shown the positive effects of light-to-moderate physical activity and the negative effects of little or no exercise. Regular exercise is one of the most beneficial (and cost-effective) activities you can do to better your health. Some benefits include: Reduced risk of cardiovascular disease: Stroke and heart disease are two of the leading causes of death in the U.S. According to the CDC, just 150 minutes a week of moderate-intensity activity can put...

Sunscreen 101 - 5 reasons you should make it part of your daily routine

Posted July 20, 2021 by Julie Mark, MD

Reviewed July 2025 Did you know skin cancer is the most common form of cancer in the United States? According to the American Academy of Dermatology, one in five Americans will develop skin cancer in their lifetime, and men 65 or older are twice as likely to develop melanoma — the deadliest form of skin cancer — than women. As we head into the summer months, most of us know the importance of wearing sunscreen in the hot, blazing sun. But what you may not realize is the...

Best and worst foods for your next sizzling cookout

Posted July 05, 2021 by Laura Ilg RD, LD

Nothing says summer like the classic American barbeque: hamburgers, hot dogs and macaroni salad with berry pie for dessert. Cookouts with family and friends are a favorite summer pastime to enjoy good food, the great outdoors and warmer temperatures. But considering on average a person consumes upwards of 2,000 calories on typical barbeque fare, it’s not a bad idea to switch up this year’s cookouts to include healthier options. Who said cookouts had to be unhealthy to taste...

Food allergy vs. food intolerance: How to tell the difference

Posted May 17, 2021 by Dr. Julia Thornton

Chances are good at one time or another you have experienced unpleasant symptoms — an upset stomach, diarrhea, nausea or bloating — after eating a delicious meal. Reactions from food are common, but it can be challenging to understand the cause. Food intolerance can trigger some of the same physical symptoms as a food allergy. But, understanding the difference is vital to your health. Eating a food that your body is intolerant to can leave you feeling uncomfortable, but...

Weight Loss Options Built for Your Needs

Posted February 22, 2021 by Dr. John Zografakis

Obesity and the need to lose weight is a deeply personal journey. With many new medical options available, it can be difficult to select the best individual approach to be successful with long-term weight loss. Obesity is the second-highest cause of preventable deaths in the United States. The rate at which obesity has worsened over the past 20 years, especially in the state of Ohio is alarming, and there is now a growing amount of national attention focused on the problem....

7 ways to reduce sodium without sacrificing flavor this holiday season

Posted December 14, 2020 by Dr. Gabriela Orasanu

With so many celebrations centered on food, it’s easy to lose track of how much we’re consuming — including our sodium intake. In fact, it’s not unusual for a typical holiday meal to meet or exceed our recommended daily value for sodium. But, what’s all the fuss about? Sodium, or salt, is a mineral that’s essential for life. It’s regulated by your kidneys and is required for nerve and muscle function and maintaining your body’s fluid balance. However, eating too much sodium...

Are veggie burgers really a healthier choice?

Posted September 28, 2020

It’s no secret that meatless meals are becoming more popular. While this is certainly not anything new for our vegan or vegetarian consumers, terms like “plant based” and “meat alternatives” are quickly becoming more mainstream. Wildly popular, meatless burgers are even entering the fast food market with Burger King’s addition of the “Impossible Whopper” to their regular menu. But, are veggie burgers actually healthier than a conventional burger made with meat? Yes and no....

Good vs. Bad: Understanding your cholesterol levels

Posted September 14, 2020 by Andrea A Jopperi, DO

Cholesterol normally gets a bad rap, but is it really as bad as it sounds? Cholesterol is essential for your body — in healthy doses, of course. Cholesterol is a waxy, fat-like substance produced by the liver, which your body needs to build cells and produce certain hormones and vitamin D. Your body produces all the cholesterol it needs to function. The problem is many people don’t only get cholesterol from their liver. They also get high amounts of cholesterol from their...

Can Obesity be Considered a Disease [Podcast]

Posted September 03, 2020 by Dr. Adrian Dan

Dr. Adrian Dan discusses obesity as a metabolic disease.

4 Impactful Lifestyle Changes That Help Improve Your Cholesterol

Posted June 01, 2020 by Kenneth D Varian, MD

Cholesterol is a waxy, fat-like substance that is produced by the liver and has many important functions in your body. Your body uses it to protect nerves, make cell tissues, keep your cells flexible and produce certain hormones. In addition to your liver making cholesterol, there are many foods that contain cholesterol, including eggs, meats and dairy products. Eating too much of these foods can add too much cholesterol to your body and have negative side effects. Too much...

Your Options for Weight Loss

Posted March 16, 2020 by Kenneth W Wells, MD

The desire to lose weight and the process chosen to go about it is a deeply personal journey. With many new options on the market, it can be tough to understand the best approach to reaching long-term weight loss. Obesity is now ranked as the second-highest cause of preventable deaths in the United States. The rate at which obesity has worsened over the past 20 years is alarming, and there is now a growing amount of national attention focused on the problem. It is also important to note that Obesity has been proven to increase the risk for cancer including Colon and Breast cancers. Weight loss is an important cancer risk reduction effort for many patients at higher risk for cancer and a component of cancer survivorship plans as well.

Breaking Down Protein Powders

Posted March 09, 2020

In the last decade or two, protein powders have become increasingly popular among physically active and health-conscious individuals. Protein powders are concentrated sources of protein — the essential building block for muscle, tissue, bones and blood — made from either animal or plant sources. While whole foods come complete with the essential vitamins, minerals and fiber you require, protein powders are an easy, convenient way to bolster your protein intake when food isn’t...

First Unified World Obesity Day

Posted March 04, 2020 by Adrian G. Dan, M.D., FACS, FASMBS

Obesity has been deemed a disease of worldwide epidemic proportions. In the United States, obesity directly affects 40% of the adult population and an additional 30% are considered overweight. Obesity is now ranked as the second-highest cause of preventable deaths in the United States. The rate at which obesity has worsened over the past 20 years is alarming, and there is now a growing amount of national attention focused on the problem. When talking about obesity, it is...

5 Ways to Make Healthy Eating a Piece of Cake

Posted February 03, 2020

Eat healthy. Exercise. Lose the extra holiday L-Bs. These are some of the most common goals many of us try to accomplish each year. But, it’s just about the time of year when these all-too familiar New Year’s Resolutions start to fall by the wayside. Life can get in the way, temptations arise and we can default to old habits. So this year, let’s try something different. Instead of listing the same goals year after year, let’s put to practice lifestyle changes that will help...

Are short workouts effective?

Posted January 27, 2020

As a general goal, it is recommended that we get at least 30 minutes of physical activity every day, more if you’re looking to lose weight. However, some people find it hard to carve out those 30 minutes every day. Some may only have time for a short 10-minute workout. So, is it still worth exercising even if it’s only for a few minutes at a time? Studies have shown that short workouts throughout the day are just as beneficial as long continuous ones. In this study, four...

How to Successfully Manage Your Diabetes During the Holidays

Posted November 19, 2019

The holidays can be tough for anyone on a diet with all the celebrating, snacking and treats. Those with diabetes have to be especially careful around the holidays because gaining weight or rising blood sugar could be dangerous to your health. If you slip into bad eating habits and they extend well into the New Year, you can do long-term damage to your body. Just a little preparation can go a long way towards keeping your weight and blood sugar down – check out these tips to...

Here's the scoop on intermittent fasting

Posted July 30, 2019

This recent weight loss trend places more of an emphasis on WHEN you eat than WHAT you eat (but keep in mind that both are important for success). Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. Depending on the type of intermittent fasting pattern you choose, your fasting time may be a few hours or a whole day a few times per week. During the fasting periods, you eat either very little or nothing at all. Here are some of the...

What Does A Fast Food Meal Do To Your Body?

Posted May 13, 2019

It’s quick, fast, and cheap; it also tastes really good! Americans spend roughly $50 billion on fast food each year. With the availability of food “on-demand” more and more people are opting for prepared foods, whether through a drive thru or delivered to your door. But have you ever felt not-so-great after eating fast food--maybe a little tired or bloated? Did you notice you became hungry again pretty soon after eating? That’s because although most fast food is high in...

Battle it Out: Artificial Sweetener v. Sugar

Posted May 08, 2019

The sweeter things in life are present at most celebrations...weddings, birthdays, work promotions, new baby, office parties...you get the idea. But if you are like many Americans trying to cut back on your refined sugar intake for health reasons and/or weight management, you may think opting for sugar replacements might be a healthier choice. When it comes to real sugar (sucrose) versus artificial sweeteners, like the ones found in diet sodas and ‘zero-calorie” food items,...

Myths vs. Facts: Binge Eating

Posted April 30, 2019

According to the American Psychiatric Association, eating disorders affect millions of Americans, mostly women between 12 and 35 years old. There are three main types of eating disorders: anorexia, bulimia and binge eating disorder (BED). The focus of this blog post will be on BED. BED is the most common eating disorder in the US. It can be characterized by recurring episodes in which large quantities of food are consumed (more food than most people would consume over the...

Sugar: It may be an Addiction

Posted January 07, 2019

Most of us know that too much sugar is not good for our overall health. But what you may not know is that growing research is showing what’s bad for the body may also be bad for the brain. A recent study published in Scientific Reports found that a group of men between 35 and 55 who consumed more than 67 grams of sugar daily from sweetened foods and beverages were more likely to develop anxiety, depression, and other common mental disorders after 5 years, compared with men with a lower daily sugar intake. In no way does this imply that excess sugar causes mental disorders in the general population; rather this was a select study which also found no similar correlation for the women who participated in the research.

What are macros?

Posted November 26, 2018

Paleo, keto, macros, carbs, complex carbs, clean eating, plant-based...we could keep going but I think you get the idea. With so many buzzwords out there, it can be difficult to analyze which ones would be a good addition to your weight loss journey or can help maintain a healthy lifestyle. Let’s explore one of these nutrition buzzwords: Macros. Macros are short for macronutrients. These nutrients include protein, carbohydrates and fats and make up the caloric content of food.

Controversial Use of E-cigarettes and Vaping- A "Heated" Debate

Posted November 05, 2018 by Sandy Kohut, RRT, BSAS Lead Lung Navigator

Electronic Nicotine Delivery Systems (ENDS) first entered the US market around 2007. Wells Fargo Securities analysts now claim that these products have grown into a $4.4 billion industry. These products have many names including e-cigarettes, vapes, vaporizers, vape pens, hookah pens, and e-pipes among others. Most use a heating mechanism to turn liquid into a vapor that is then inhaled as an aerosol. E-cigs differ from traditional cigarettes because they do not “burn” or contain the 7,000 chemicals present in traditional combustible cigarettes. The tobacco industry continues to develop and market new nicotine delivery devices and without question the controversy over these products is still a heated debate.

Lowering Your Blood Pressure, Naturally

Posted October 12, 2018

Dietary Approaches to Stop Hypertension (DASH) So you just found out that you have high blood pressure (HBP). Well, you’re not alone. Almost half of adults in the U.S. have it – and most don’t even know it. Fortunately, hypertension – the medical term for HBP – can typically be controlled with the right medication and lifestyle changes. In fact, lifestyle modifications like healthier eating and regular exercise may be able to do more than just help medication manage HBP....

Carbs: The Good, the Bad and the Yummy

Posted July 19, 2018 by Rose Ann Chiurazzi, Registered Dietitian, Summa Health

Atkins, paleo, low-carb, no carb, how do you choose? If weight loss is a priority for you, or if you are just looking to eat healthier, there is an abundance of diets, meal plans and fads out there. But what exactly are carbohydrates (carbs) and why are some of them so “bad” for us? Below is a breakdown of the types of carbohydrates, what they do to our bodies, which ones we can eat and those to avoid.

The Gift of Heart Health

Posted February 06, 2018 by Michael Hughes, M.D.

When you think of February, you may think of Valentine's Day, chocolate and flowers. February also marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health. Heart disease is the leading cause of death for men and women in the United States. But the good news is it's also one of the most preventable. Making heart-healthy choices, knowing your family health history and the risk factors for heart...

Medical Nutrition Therapy or Nutrition Education?

Posted January 22, 2018 by Rose Ann Chiurazzi, MA, RDN, LD, CDE

Medical Nutrition Therapy or Nutrition Education? Obesity currently affects 34% of all Americans. It contributes to many other conditions, including Type 2 Diabetes, GERD, Sleep Apnea, Hypertension, Hyperlipidemia, Joint Disorders, and a variety of cancers. Improving or eliminating obesity often can improve or cure these conditions, including Type 2 Diabetes. A registered dietitian can approach obesity through either medical nutrition therapy or nutrition education. Medical...

Eating-Mindfully

Posted January 15, 2018 by Kathy G. Wise, RDN, LD, CWP, CWC

We eat for many reasons beyond hunger, which is why learning to eat mindfully helps you maintain or even lose weight if desired. As we celebrate Healthy Weight week this week, here are ten tips that provide some food for thought. 1. Reject the Diet Mentality. Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet...

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