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Healthy Halloween Tips and Tricks

By Sheena Quizon Gregg

10/27/2014 2:00 PM

With Halloween around the corner, grocery shelves are lined with every sort of Halloween treat possible. From marshmallow goodies to chocolate delicacies, this holiday does not lack in sweet treat variety. However, for folks watching their weight or with conditions like diabetes, Halloween can be considered more of a trick than a treat. Here are a few tips for keeping your Halloween healthy and tasty!

  • Become a Label Reader

    When choosing treats, it’s important to compare calorie content. Candies such as 3 Musketeers contain significantly less calories compared to Snickers or Twix.Read More

Back to School: Nutrition 101

By Sheena Quizon Gregg

9/15/2014 2:00 PM

School lunches have changed quite a bit since I was in school. Chances are, your child’s packed lunch looks a lot different than the peanut butter and jelly sandwich you may have brought to school long ago. If your kids are anything like me, visual appeal plays a big role in food selection and willingness to try new foods.

Encouraging your child to be part of the shopping and selection process at the grocery store can be a great way to ensure your child is excited about his/her packed lunch. Kids are also more apt to eat new fruits and vegetables when they are cut into bite-sized pieces or fun shapes. Research suggests that it takes approximately seven attempts with a new food before a child will try it and enjoy it.Read More

Going Vegetarian

By Sheena Quizon Gregg

8/4/2014 2:00 PM

Vegetables in Basket

During the summer months, I often have clients that toy around with the idea of becoming vegetarian, especially with all of the delicious produce available. Though a vegetarian diet can provide an adequate balance of nutrients that your body needs, it's important to recognize the key nutrients often found in a "traditional" diet and the plant-based dietary sources of these nutrients. It is also important to understand the varying degrees of vegetarianism.

  • In general, vegetarians do not eat meat, fish and poultry.
  • Semi-vegetarians may still include select animal products such as poultry.
  • Laco-ovo vegetarians avoid meat but still include milk products and eggs in their diet.
  • Read More

The Importance of Hydration During Hot Summer Months

By Sheena Quizon Gregg

6/30/2014 2:00 PM

Woman Drinking Water During Exercise

If you're physically active in the heat, it's important to be mindful of hydrating yourself properly. Outside temperatures raise our core body temperature, so just think how much more our body temperature is raised when we're exercising in the heat. Our body can often mimic the feeling of hunger when in the beginning stages of dehydration. You may be waiting too late if you are only drinking water after having a parched mouth or dry lips.

Recognize the common signs of dehydration:

  • Dry mouth
  • Nausea
  • Dark-colored urine or decreased urine output (note that some supplements/vitamins will discolor urine
  • Read More

All You Need to Know about Organic Food

By Sheena Quizon Gregg

5/27/2014 2:00 PM

USDA Organic Icon

With more focus over the years on plant-based diets and eating “whole” foods, many times I am asked about what the term “organic” actually means. The reality is that different food products can have varying degrees of organic ingredients. Knowing what each organic food label means can be helpful in determining if it’s the best product for you.

What is organic food?

Organic foods are produced without the aid of chemical pesticides and are processed only with natural additives. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.Read More

What are Sugar Alcohols and How Do They Affect My Diabetes?

By Sheena Quizon Gregg

4/21/2014 2:00 PM

EvenCare G2 Glucose Meter

When blood sugar control is a priority health concern, foods labeled as “sugar-free” can make navigating the grocery store a much easier experience. Sugar-free versions of traditionally carbohydrate-laden foods such as cookies, ice cream, candy, and chewing gum can be helpful while managing diabetes. However, it is important to understand how sugar-free products are made and how they affect our blood sugar.

What are sugar alcohols?

Many sugar-free products are made by replacing sugar (sucrose) with sugar alcohols, a type of reduced-calorie sweetener. Examples of sugar alcohols include mannitol, sorbitol, xylitol, and hydrogenated starch hydrolysates, among others. These types of sweeteners provide fewer calories than sugar and also have less of an effect on blood glucose levels compared to other types of carbohydrate.

Read More

Understanding Food Labels

By Sheena Quizon Gregg

3/24/2014 2:00 PM

Label claims on food products can provide a wealth of information about the foods we eat but can sometimes be daunting to understand. Phrases such as “great source of” or “reduced calorie” can often be interpreted as vague by the consumer when, in reality, food companies must make sure their product meets a specific standard before being allowed to use such phrases.

Being aware of what these claims mean can enhance your shopping experience and allow you to more appropriately choose foods based on your health needs. Below I have listed some of the most common food label claims used by food producers and what this means to you as a consumer:Read More

Eating Right During National Nutrition Month

By Sheena Quizon Gregg

3/12/2014 1:00 PM

Each year, the Academy of Nutrition and Dietetics celebrates National Nutrition Month during March. This year's theme is "Enjoy the Taste of Eating Right" with an emphasis on the message that food can be healthy AND delicious. For many people, eating is an event that goes beyond warming something up in the microwave to eat for dinner. For the ultimate experience, registered dietitians encourage patients to use their five senses in the following ways when preparing and eating food:

  • Listen to the crunch of fresh vegetables and the sizzling of a hot pan.
  • Read More

Boosting Fiber Intake

By Sheena Quizon Gregg

2/26/2014 1:00 PM

Dietary fiber is a versatile and helpful nutrient when managing weight, digestion, and chronic conditions such as heart disease and diabetes.  Though fiber is essential, many Americans miss the mark on the recommended daily intake for age and gender.  Thankfully, fiber is found naturally in a variety of foods and can easily be included as part of a healthy diet. Below are the daily recommendations for most healthy adults from the Academy of Nutrition and Dietetics:Read More

Healthy Eating on a Budget

By Sheena Quizon Gregg

2/10/2014 1:00 PM

My clients often ask me how they can buy healthier foods while on a budget. Though healthier items appear to be more expensive at the grocery store, a little strategic planning and timing of purchases can help you shop frugally and nutritiously! Here are a few of the top tips I share with my clients:Read More

A New Year's Resolution to Eat Healthier

By Sheena Quizon Gregg

1/8/2014 1:00 PM

Healthy eating and weight loss tend to be popular resolutions when it comes to the New Year.  Luckily, some of the smallest changes in our dietary habits can yield the biggest results when it comes to long-term weight loss and improved health behaviors. Today I’m sharing a few ways to start off a New Year of healthy eating.

  • Avoid skipping meals.

    Avoid going long periods of time between meals and snacks. Your metabolism works best when you are consistently fueling yourself throughout the day – ideally every 3-4 hours.  If you’re in a meeting or running errands during a meal time, make sure to at least have a snack (trail mix, peanut butter crackers, etc.) to tie you over until you can get an actual meal. If you’re going out with friends for dinner, try to avoid being ravenously hungry when you get to the restaurant. To do this, have a small snack, such as a handful of nuts or an apple, about 30 minutes or so before going out to eat.

Read More

  • Annika Garvey

    Annika Garvey

    Certified Personal Trainer

    Expertise: Exercise & Fitness

    Annika Garvey is a certified personal trainer, cycling instructor and Pilates teacher. She focuses on personal health and wellness, as opposed to trying to achieve an ideal physique.

    View All Articles

  • Bryan Mercer

    Bryan Mercer

    Registered Pharmacist

    Expertise: Aging in Place, Mobility

    A pharmacist since 1979, Bryan offers tips on how to safely and comfortably age in place, and how mobility aids can help people maintain their independence.

    View All Articles

  • Chelsea Wardach

    Chelsea Wardach

    Staff Writer

    Expertise: Respiratory

    Chelsea provides tips on how people with respiratory issues, such as asthma, sleep apnea and allergies, can use nebulizers and oximeters to breathe better.

    View All Articles

  • Maggie Bridges

    Maggie Bridges

    Occupational Therapist

    Expertise: Geriatric & Pediatric Care

    Maggie is an occupational therapist who enjoys her work with geriatric and pediatric populations.

    View All Articles

  • Mary Hulme

    Mary Hulme

    Geriatric Social Worker

    Expertise: Alzheimer's/Dementia

    With over 18 years of exeperience as a licensed geriatric social worker, Mary Hulme offers practical solutions for elderly adults and their families.

    View All Articles

  • Nancy Pham

    Nancy Pham

    Staff Writer

    Expertise: Incontinence

    Nancy aims to help men and women with urinary incontinence better manage their bladder problems through absorbent products and behavorial treatments.

    View All Articles

  • Renee Mercer

    Renee Mercer

    Pediatric Nurse Practitioner

    Expertise: Bedwetting, Incontinence

    As a certified pediatric nurse practitioner, Renee Mercer has over 20 years of experience treating children with bedwetting (enuresis) and incontinence issues.

    View All Articles

  • Roscoe Nelson

    Dr. Roscoe Nelson

    Board Certified Urologist

    Expertise: Incontinence, Prostate Cancer

    Dr. Nelson has practiced urology in Arizona since 1999 and is a partner of Arizona State Urology. His goal is to provide personalized, state-of-the-art care for all patients.

    View All Articles

  • Sheena Quizon Gregg

    Sheena Quizon Gregg

    Registered Dietitian

    Expertise: Diabetes, Obesity

    Sheena is a registered dietitian at the College of Community Health Sciences at the University of Alabama. She offers tips on how to practice healthy eating habits at a low cost.

    View All Articles

Annika Garvey

Annika Garvey

Certified Personal Trainer

Expertise: Exercise & Fitness

View Recent Articles

Short Bio: Annika Garvey is a certified personal trainer, cycling instructor and Pilates teacher. Her main focus is on personal health and wellness, as opposed to trying to achieve an ideal physique.

Annika Garvey is a certified personal trainer, cycling instructor and Pilates teacher. Her main focus is on personal health and wellness as opposed to trying to achieve an ideal physique.


“Exercise should not be considered a chore, instead it should be thought of as a personal time where you get to do something for you – you should truly enjoy it and even look forward to it. You should also enjoy the benefits it brings and more often those will include a feeling of strength and inner tenacity rather than bulging muscles and a size 25 waist.”


Annika believes that being healthy starts with understanding what healthy is. Her feeling is that healthy is a combination of cardio, strength training, stretching, good nutrition focused on the individual.


“Not every body’s healthy is the same as the next person’s. You need to figure out what your healthy is and aim for it.”


When Annika is not at the gym or on a long walk, she enjoys spending time with her husband and two kids visiting museums, seeing shows or just hanging out.

Sheena Quizon Gregg

Sheena Quizon Gregg

Registered Dietitian

Expertise: Diabetes, Obesity

View Recent Articles

Short Bio: Sheena is a registered dietitian at the College of Community Health Sciences at the University of Alabama. She offers tip on how to practice healthy eating habits at a low-cost budget.

Website: A Filipino Foodie

Sheena Gregg, MS, RD, LD is a registered dietitian in the College of Community Health Sciences at the University of Alabama. She is the assistant director of nutrition, education and health services in the Department of Health Promotion and Wellness, and provides medical nutrition therapy services in the Department of Family Medicine.


Prior to working at UA, Gregg was a clinical dietitian at Gadsden Regional Medical Center in Gadsden, Ala., and at DCH Regional Medical Center in Tuscaloosa. Gregg received both her BS and MS in Human Nutrition and Hospitality Management from the University of Alabama and completed university’s Coordinated Program in Dietetics. Additionally, she has Certificates of Training in both adult and childhood weight management by the Commission on Dietetic Registration.


During her undergraduate career, Gregg was recognized by the American Dietetic Association with the outstanding dietetics student award in a coordinated program in 2007 for the state of Alabama. Most recently she was awarded Outstanding Young Dietitian of the Year by the Tuscaloosa Dietetic Association in 2012. She currently serves as President of the Tuscaloosa Dietetic Association and Chair of the state of Alabama’s Obesity Task Force.

Nancy Pham

Nancy Pham

Staff Writer

Expertise: Incontinence

View Recent Articles

Short Bio: Nancy aims to help men and women with urinary incontinence better manage their bladder problems through absorbent products and behavorial treatments.

Website: National Incontinence Blog

Nancy Pham is the editor and content creator for Just Home Medical. She focuses mainly on issues with urinary incontinence, including stress incontinence and urge incontinence.


Nancy earned her BA in journalism at the Philip Merrill College of Journalism at the University of Maryland – College Park. She served as editor-in-chief for The PublicAsian, the campus’ student publication focusing on Asian Pacific American issues. She is a former intern at Elsevier/IMNG.


During her free time, Nancy enjoys freezing time through photography, exploring the outdoors and finding thrifted goods.

Renee Mercer

Renee Mercer

Pediatric Nurse Practitioner

Expertise: Bedwetting, Incontinence

View Recent Articles

Short Bio: As a certified pediatric nurse practitioner, Renee has over 20 years of experience treating children with bedwetting (enuresis) and incontinence issues.

Website: Bedwetting Store Blog

As a certified pediatric nurse practitioner, Renee Mercer has more than 20 years of experience in treating children with nocturnal enuresis, or bedwetting. She understands how frustrating bedwetting can be for children and their families, and hopes that she can help them overcome this issue with success and confidence.


Along with her husband, she opened the Bedwetting Store, now the leading store of bedwetting alarms and supplies. She is also the co-founder of Just Health Shops, a niche-based company with over 15 online shops, including Just Home Medical.


Renee received her Pediatric Nurse Practitioner (PNP) certificate at Medical College of VA, and earned her Master of Nursing (MN) degree at the University of Texas at El Paso (UTEP).


When she’s not seeing patients with enuresis, Renee enjoys spin cycling and traveling the world with her husband.

Bryan Mercer

Bryan Mercer

Registered Pharmacist

Expertise: Aging in Place, Mobility

View Recent Articles

Short Bio: A pharmacist since 1979, Bryan offers tips on how to safely and comfortably age in place, and how mobility aids, such as walkers and rollators, can help people maintain their independence.

Website: Just Walkers Blog

Bryan Mercer has been a pharmacist since 1979, having earned his degree at the University of Iowa. He is the founder and CEO of Just Health Shops, a niche-based company with over 15 online shops, including Just Home Medical.


Prior to starting his own business with his wife, Bryan served in the U.S. Army with the Medical Service Corps (MSC) and with several consulting firms.


In his spare time, Bryan enjoys scuba diving, skiing and traveling.

Chelsea Wardach

Chelsea Wardach

Staff Writer

Expertise: Respiratory

View Recent Articles

Short Bio: Chelsea provides tips on how people with respiratory issues, such as asthma and allergies, can breath better.

Chelsea Wardach is the Marketing Director at Just Health Shops. When she isn’t putting together the next email strategy, she is finding the latest and greatest products to bring to you! She loves attending medical trade shows and finding unique and useful items to make your life easier.


In her 5 years at Just Health Shops, Chelsea has learned more about medical conditions and products that she ever knew possible! Her primary areas of study have been respiratory, adaptive devices, and mobility equipment. Chelsea is a proud graduate of George Mason University.


In her free time, Chelsea enjoys traveling the world, especially via cruise ship. She also loves all things food related – shopping at local specialty food markets, trying new restaurants, and cooking gourmet meals with her husband.

Mary Hulme

Mary Hulme

Geriatrics Social Worker

Expertise: Alzheimer's/Dementia

View Recent Articles

Short Bio: Mary Hulme is a licensed geriatric social worker who offers practical solutions for elderly adults and their families.

Website: Moonstone Geriatric

Mary Hulme was raised in San Francisco, CA and received her BA in Psychology from the University of California, Santa Cruz. Upon her return to San Francisco, Mary earned a master's degree in Social Work with a special focus on Gerontology and Management Planning from the University of California, Berkeley. Mary received her clinical license from the California Board of Behavioral Sciences in 2004.


In 2010, Mary earned specialized certifications in Health Care and Gerontology from the National Association of Social Workers. She has been chair of the VISN Dementia Steering Committee and the Social Work Professional Standards Board, and remains active in numerous organizations throughout the Bay Area.


Mary has been working with the elderly for over 17 years and recently started her own business, Moonstone Geriatrics, which provides geriatric consultation to elder care facilities, clients and families throughout the Bay Area.

Dr. Roscoe Nelson

Dr. Roscoe Nelson

Board Certified Urologist

Expertise: Incontinence, Prostate Cancer

View Recent Articles

Short Bio: Dr. Nelson has practiced urology in Arizona since 1999 and is a partner of Arizona State Urology. His goal is to provide personalized, state-of-the-art care for all patients.

Website: peedoc

Dr. Roscoe S. "Rocky" Nelson is a nationally recognized Board Certified Urologist. His practice encompasses all urologic conditions with a strong focus on prostate cancer, incontinence, kidney stones and male sexual health.


He has a special interests in integrating social media into his practice having been active on Twitter as @thepeedoc for many years. His website, peedoc.com is geared to make patients comfortable with difficult topics. His goal is to provide personalized, state-of-the-art care for all patients.


Dr. Nelson has practiced urology in Arizona since 1999 and is a partner in Arizona State Urology. About “PeeDoc” he said, “Yes, it's a funny name in a medical profession with serious conditions, however, by keeping things lighthearted, I can connect with more people; and by doing so, I’m able to help more people.”

Maggie Bridges

Maggie Bridges

Occupational Therapist

Expertise: Geriatric & Pediatric Care

View Recent Articles

Short Bio: Maggie Bridges is an occupational therapist who thoroughly enjoys her work with geriatric and pediatric populations.

Maggie Bridges, MS OTR/L is an occupational therapist who enjoys her work with geriatric (older adults) and pediatric (children) populations.


She spends her mornings working with older adults at Fairfax Nursing Center in Fairfax, VA, and her afternoons working with children at Wings to Fly Therapy and Play Center in Chantilly, VA. She is trained to use various modalities to complement traditional occupational therapy interventions for the geriatric population.For the pediatric population, Maggie is certified in Handwriting Without Tears, Therapeutic Listening, and has special training in reflex integration, and visual, vestibular, and auditory treatment techniques.


She graduated summa cum laude from Virginia Commonwealth University- MCV with a Master of Science in Occupational Therapy, after receiving her Bachelor of Science in Biology, summa cum laude, from George Mason University. When she is not with her clients, Maggie loves to be outside running, biking, or hiking with her dog.