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Healthy Lifestyle

Sore throat? It could be step, it's going around

If you’ve noticed more people are complaining about sore throats, you’re not alone. Physicians at St. Anthony’s Urgent Care Centers are reporting an increase in the number of strep throat cases.

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Bad weather keeping you from the gym? How to sneak in exercise

Between work, meals, chores, activities, the kids and bed, it’s tough to find time for a daily exercise regimen.

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Influenza spreading, is it too late to get the flu shot? Get the facts here

Influenza activity now is widespread across the country, according to the Centers for Disease Control. St. Anthony’s Medical Center is confirming more positive flu tests in their patients, with 40 more reported for the week of January 7-12, bringing the total number of flu cases at their Medical Center and their satellite Urgent Care Centers to 251 for this season. According to St. Anthony's Medical Center, it is not too late to get the flu shot.

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Get the party rolling for the Cotton Bowl; but does your eating depend on the score?

According to the publication "Bottom Line", "Fans appear to use high-fat, high sugar comfort foods to deal with their emotions when their favored teams are defeated."

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Better Health Energizes You.

Note: All information on this page is intended to be helpful and entertaining. (See disclaimer below.)  As with any eating plan or exercise program, check with your doctor.


To hear Health & Fitness Mackie Shilstone talk about starting a new health program with Rob Rains and B.J. Rains on the Sports Zone Show click the audio player: 

*Mackie's Top 5 Tips for Working Out.  

*Mackie Says Cut out Soft Drinks. 

*Mackie's Top 5 Foods for Vitamin B

Healthy Snacks

*Low-Cal Chocolate Dip- Take “diet” hot chocolate mix and pour it into a bowl. Add a little warm water, stirring it and adding more water to the consistency of dip. This “chocolate dip” is perfect for dipping fruit into. Make it like a party .

* Jello with Whipped Cream on Top -This is a great low-carb/low cal dessert. Buy the 10 calorie individual Jellos in the grocer’s cooler and Redi-Whip no calorie whipped topping.

* Celery with Peanut Butter- Better than reaching for a donut or a cookie, spreading a little low-fat peanut butter on som celery is a good nutritional snack.

* Almonds or other healthy nuts


 Test your heart smarts!

Take this quiz to see what you know about eating to manage weight and live heart smart!

TRUE or FALSE: Controlling blood cholesterol is one way to control your risk of heart disease.

To see the entire quiz click here.

Eat Healthy

We do not advocate “crash diets.” They rarely last. The only way to lose weight and keep it off is eat healthy over a long period of time. If you want to lose weight, be sure to increase your physical activity. Start some sort of work-out or exercise plan, even if it is just walking.

Counting Calories: That’s how B.J.Rains lost 40 pounds. He started with the “Lose It” app.and increased his physical activity. He can now run a marathon.

Low Carb Lifestyle: This is how Rob Rains lost 30 pounds during the year 2013. The simple way to say it is you basically cut out bread, sugars, fried foods,and look on the labels for zero or very low carb content. This does help lose weight and you can gradually add food you want, but it is a lifestyle. If you suddenly go off it you will gain weight. Rob started with two weeks of "no carbs", then eased into a "low carb lifestyle." Once or twice a week he will eat pizza or pasta at a meal but then he tries to stay faithful.

Don’t Forget Your Vitamins and Supplements: When you start a new eating plan and exercise regiment it’s important to get those vitamins and supplements needed to have a healthy body, mind and spirit. Do your research on what vitamins and supplements are best for you.

 Rob does not like to take vitamins, but knows that vitamins and nutrients are so important for good health, so he started making fruit and vegetable smoothies. [Note:You can't taste raw spinach and you can't taste carrots so we try to add them to all smoothies we make. Also adding a little ice gives it a refreshing taste] He often eats a fruit smoothie for lunch (Fruit, spinach, fruit juice, non-fat Greek yogurt, chocolate protein powder) and includes a green smoothie with dinner (spinach, carrots, onion, cucumbers, other veggies, 1/4 c V-8 original vegetable juice). A good dinner would be a protein ( he chooses chicken or other meat), a vegetable, and a smoothie. He refrains from bread or pasta.

Ain't No Stoppin' You

If there is something that is holding you back from gaining control of your health, don't let it. You think you love to eat, well you will love the way you feel if you eat the right things. Don't keep waiting, don't put it is the time and you are the person. You can do this. Once you put your mind to it...there' "Ain't no stopping you now!"

Health Videos


Get Fit!

Get Fit is a fun, web-based fitness program designed for you and by you! It provides you with regular health tips from St. Anthony’s doctors, therapists, dietitians and other professionals that will help you lead a healthier life. But, the best part is that you can create your own fitness plan, set your own goals and use our online tools to measure your progress. The program is freeso sign up today!

Questions about starting a new work-out plan? 

South County Family and Sports Medicine

12152 Tesson Ferry Rd.
 St Louis, MO 63128

Losing weight old school vs. new school

New School: B.J. Rains: "I'm not an expert, I'm just a regular guy who decided to make a change in my life. If any of my experiences can help at least one person then it will be worth it." -- B.J. Rains

B.J. lost his weight  (30 pounds) the old fashioned way at first-- exercise and better eating habits. He was always active and played sports but by his own admission he "loves to eat." At first he joined a gym and enlisted the help of a personal trainer-- Tim Siskey.

In 2014 B.J. decided he wanted to jump-start his weight and he did the Advocare 24-Day Challenge where he lost about 20 pounds.  If you would like to find out about either his trainer or Advocare, email B.J. at He liked his results with Advocare so much that he has recently become a distributor.

Originally for the first 30 pounds, B.J. cut out sodas, cut back on alcohol, and tried to eat healthy meals. He began losing weight, then when he hit a plateau he increased his running and found he really enjoyed the feeling he got when he woke up early to be sure he had time to get in a good run. Now, with the help of some supplements from a local supplement store he continues with his exercise plan. After about a year of losing the weight he eats basically what he wants but continues the running, exercise, and has added more weight lifting. He wants others to know if he can do it so can you. One thing that really helped B.J. was the "buddy system." He enlisted the help of his fiance and they kept each other accountable in the early stages. If you decide to start a diet it might be helpful to do it with someone.

Old School: Rob Rains: "My problem is I love to eat. I love all the food sports fans love, like burgers, fries, nachos, etc. but once you hit a certain age it's time to take control of your health."-- Rob Rains.

As as of February 2014 Rob has lost 40 pounds in about a year. The first thing he did was cut out sodas. "Cutting out sodas has made a world of difference," Rains said. "I have not had a headache since and I just feel better." Then, after a high cholesterol check, on the advice of his doctor he decided to lose weight. It's a work in progress, but if he can start on a plan, you can do it too. He is not a big fitness guy, but he has added walking to his daily regiment. He is cutting out sweets, fried food and cutting back on bread-- with occasional breaks so he can stay on track. Rob's goal is not a quick weight loss, it is to continue on a healthy path in hopes of living a healthy life.


DISCLAIMER: Disclaimers and Limitations of Liability: StLSportsPage provides this information for information and entertainment only. We may suggest but we do not endorse. You acknowledge that your diet and exercise activities involve risks, which may involve risk of bodily injury or death, and that you assume those risks. You should consult a licensed physician prior to beginning or modifying any diet or exercise program that you undertake, and you acknowledge that SportsPage, has advised you of the necessity for obtaining such consultations. StLSportsPage, are sources of information, but does not provide medical advice. In no event shall StLSportsPage, be liable for any death or bodily injury that you suffer, or that you cause to any third party, in connection with using any of the suggestions involved in the “Healthy Lifestyle” campaign. StLSportsPage, and The Sports Zone Radio Show Affiliates EXPRESSLY DISCLAIM ANY AND ALL WARRANTIES,  THE SITE CONTENT AND USER CONTENT, AND AS TO THE ACCURACY OR RELIABILITY OF ANY INFORMATION OBTAINED FROM THE SERVICE OR THE SITE CONTENT.. 

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