How to Eat Healthy When Pregnant

As a first-time mother, or during any pregnancy, it's important to eat healthy.

Good nutrition during pregnancy improves your chance of having a healthy baby, and may even reduce the risk of other conditions in your child later in life. 

We’ve collected a list of foods to eat-- and some to avoid-- when you are pregnant. At the end we’ve also included a few recipes that incorporate some of our suggested foods. Enjoy! 

If you have more specific questions about proper nutrition during your pregnancy, contact your physician.

image of healthy eating

How to Eat Healthy When Pregnant

Eat foods packed with key vitamins & minerals.

Folic Acid, Omega-3 fatty acids

Vitamins A, B, C, E


Iron, copper, manganese, magnesium, selenium, zinc, potassium, calcium

Fruit & Veggies

Mangoes, Avocados, Broccoli, Carrots, Edamame, red pepper, spinach


Meet Dr. Zenos Vangelos, Sports Medicine Specialist

Meet Dr. Zenos Vangelos, D.O. 

Dr. Zenos Vangelos will bring his Sports Medicine Practice to the Westlake brand of Westshore Primary Care.

Semi-pro soccer player? Check. 

Team physician for the Cleveland Indians and US Soccer Federation? Check.

Seeing new patients for his new sports medicine practice at Westshore Primary Care? Check.

Dr. Zenos Vangelos brings a wealth of sports medicine experience, a passion for returning injured athletes back to the playing field, and a desire to train others in the field of sports medicine.


Spring Allergy Season Strikes Again- 10 Tips to Find Relief

image of woman in spring with allergy sneezing

An estimated 36 million Americans are keeping their tissue boxes close by in preparation for the peak of spring allergy season. Spring’s budding trees and blooming flowers mark another battle against sneezing, itchy eyes, runny nose and congestion for allergy sufferers.

Allergies are triggered by substances called allergens, such as pollen or mold spores. Many trees, grasses and weeds contain small and light pollen that are easily carried by the wind, causing allergy symptoms to flare up in the spring.

"One of the best ways to help prevent allergy attacks is to start taking medication prescribed by your allergist about a week before peak allergy season in your area begins," said Dr. Nancy Wasserbauer, Allertist/Immunologist of Westshore Primary Care. "With continued use of medication and avoidance of potential triggers, allergic symptoms can be minimized."

In addition to timing medication, Dr. Wasserbauer offers the following tips to help allergy sufferers find some relief this spring.


Answered: 10 Health Insurance Marketplace FAQs

Westshore Primary Care in Westlake, Ohio answers their top 10 patient questions about the Health Insurance Marketplace. Read more to find out how to keep your coverage if you choose a new plan. Image of question mark made with puzzle pieces by Horia Varlan is licensed under CC by 2.0.

With all the changes in the health insurance market, as well as increased opportunities to secure insurance coverage on your own, it is often difficult to know where to go for information or assistance.

If you are looking for (or updating) your insurance coverage, it’s important to know that each insurance company offers different plans with similar names, but they are not all accepted by your primary care physician.

Many people find it confusing looking at these plans because they may sound similar in name, but actually provide very different benefits.

In order to help you get a better understanding of the process and the Marketplace, we pulled together a list of your top questions.


Quick & Healthy Spring Meals for Your Family

When was the first day of spring? Believe it or not, spring technically started on March 20, 2014 the date of the vernal (spring) equinox. And although it may not feel like spring just yet, we are hopeful it will get here soon! 

Flowers are pushing their way through the dirt, birds are chirping, and the sun seems to be staying around longer and longer every day. In northeastern Ohio we are used to waiting a little longer for the warmer weather and sunny skies. But that’s OK! We can still enjoy many of the seasonal fruits and vegetables while we wait for spring to show up.

If you’re looking for some ways to incorporate more spring fruits and vegetables into your family’s diet this season, check out some of our suggested recipes below.

image of healthy spring meal

What's in season?

Spring Fruits

  • Apricots
  • Cherries
  • Kumquats
  • Lemons
  • Rhubarb- technically a vegetable, often used as a fruit
  • Strawberries

Spring Vegetables

  • Artichokes
  • Asparagus
  • Chard and other greens
  • Fava Beans
  • Fennel
  • Morel mushrooms
  • Peas (sugar snap, snow peas, green peas)
  • Radishes

Quick & Healthy Spring Meals for Your Family

We know that during the week it can be difficult to put together a meal between the practice pickups and lesson drop-offs. So we found a few recipes for spring that are (mostly) all quick, healthy and easy to make for your family. Don’t forget to let us know your favorite spring recipes in the comments below...


Weeknight Dinners

You can find more options for healthy, spring weeknight meals on Food Network as well as this blog post where Whole Foods shares some of their healthy recipes for spring


More information about spring foods & recipes 

What does your family enjoy cooking the most in the spring? Let us know in the comments below, and don’t forget to share the recipe! 

Photo Credit: "Cherries" by Steven Lilley is licensed under CC BY-SA 2.0

DISCLAIMER: This blog is for informational purposes only. It does not replace medical care from a licensed physician. If you have a medical concern, please contact your doctor.

What Every Parent Ought to Know About Teen Drinking

image of two teens going to prom

Is your teen attending the prom this year?  If so, you've probably been hearing about this event for quite some time now.

Maybe your teen has a date, is asking a date, is going with friends, or is still deciding what to wear. These are all top-priority details for your teen, but as a parent you’re more concerned about the other details that are typically associated with prom.

Since April is alcohol awareness month, we thought we’d share some facts and other resources about teen drinking that can help you get the conversation started with your son or daughter prior to the big night. Even if your child is still in middle school, you’ll see the research below that proves the benefits of talking to him or her early about the risks of drinking.


What’s New in Colorectal Cancer Research and Treatment?

image of cancer research

As National Colorectal Cancer Awareness month comes to a close, we wanted to leave you with some links to additional resources on new research, treatment and clinical trials for the disease.

Resources for Colorectal Cancer Research & Treatment 

New Research, Colorectal Cancer- American Cancer Society

Research and treatments for cancer are constantly evolving��this site discusses new techniques for early detection, testing, and treatment of colorectal cancer.


Colorectal Cancer Awareness Month: Risk Factors, Prevention Tips, and Resources

Did you know that among cancers that affect both men and women, colorectal cancer is the second leading cancer killer in the U.S.?But it doesn’t have to be, because colorectal screening saves lives.

Screenings can find precancerous polyps (abnormal growths in the colon or rectum) so that they can be removed before turning into cancer.According to the Centers for Disease Control, "about nine out of every 10 people whose colorectal cancer is found early and treated are still alive five years later."


5 Tips to Motivate You to Get Moving This Spring

What do you think about when the snow starts to melt?

Maybe you’re thinking about the warm spring days approaching and flowers blooming—or maybe about that beach trip you’re planning. Or how, unlike the snow that just melts away, you’ll have to work hard and follow a plan to get rid of your “winter layers” in time to hit the beach.

But where should you start? We share a list of five tips to help get you motivated this spring. Of course, the first one involves giving your doctor a visit!