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More Tips & Resources

Members of our team share tips related to different health observances throughout the year. Here are some tips from years past:

January

  • In our first Got Health talk of the year, April Ho, RD, CPT, shares her expertise on building a healthy body for the new year. Learn how to view the health language used by the media, friends and family with a critical eye and what you can do to stay motivated for healthy living throughout the year. 
  • These simple sheet pan nachos pack a punch with fiber! Registered Dietitian Jill Chodak shares her go-to recipe and thoughts on making the most of a meal while not getting trapped in the language used about nutrition this time of year.
  • Registered Dietitian Bethany Moran shares strategies for goal setting to help set yourself up for a year that feels fulfilling and successful to you.

February

  • April Ho, RD, CPT, recently shared a presentation in the community about the importance of maintaining good nutrition as we get older, and what nutrients help with different health conditions often impacted by aging. 
  • Registered Dietitian Jill Chodak teamed up with her family to share a recipe for a simple and delicious game day snack. Check out the how-to video for Buffalo chicken wing quesadillas that she did with WROC-TV News Channel 8!
  • February is American Heart Month. Lifestyle Counselor Lisa Nichols, MS, CRPA, RCP-F, shares ways to show your heart some love  with physical activity, as well as opportunities to get active throughout the Rochester-area. 
  • Bethany Moran, RD, shares some recent findings about flavanols in dark chocolate and addresses a myth regarding health benefits of the sweet. Bottom line? While chocolate may contain beneficial properties, it is unclear how much of it would provide beneficial effects. Chocolate available on the market can also be a source of added sugars and saturated fat. So, while chocolate can certainly fit, it may be best to consume for enjoyment in moderate amounts, rather than for potential health benefits.

March

  • "As a coach, I have seen tons of people begin their fitness journey with a focus on 'health' in ways that brought them into unhealthy patterns," shares Lisa Nichols, lifestyle counselor and Olympic weightlifter. "It is my pleasure to be able to shine a light on it." In recognition of National Nutrition Month's “Fuel for the Future” theme, Lisa shares her personal journey with using food as fuel for fitness.
  • On a recent episode of the #TrailsRoc podcast "Words from the Woods," Jill Chodak, MS, RD, CDN, talks about Nutrition Month, the role of a Registered Dietitian, nutrition for athletes and more.

April

May

  • Registered Dietitian Bethany Moran recently shared her thoughts about the rewarding nature of her work in why I love being an RD on the CCHP team.
  • Our team of Registered Dietitians can support you in achieving your health goals. For example, Lead Dietitian April Ho, RD, CPT, shares areas to consider for fueling a healthy body for YOU.
  • Planning a springtime hike? Lead Lifestyle Counselor Jennifer Lee, CPT, TTS, shares tips for selecting snacks to fuel your next outdoor adventure.
  • Many people care about making responsible food choices with sustainability in mind. But, due to the many layers to sustainability and the wide variety of claims and labels found on our foods, it has become increasingly overwhelming to know how to make good choices. April Ho, RD, CPT, lead dietitian at our Center, offers some tips for navigating this complex food sustainability landscape with greater ease.

June

July

  • CCHP Clinical Dietitian Jill Chodak shares what to consider when thinking about dietary supplements, and how to weed through all the nutrition noise in a way that supports your individual health.
  • Cut carbon emissions, saturated fat and cost with Summer Asian Beef Bowls, featured on page 16 of Registered Dietitian April Ho's Meals in a Snap cookbook!
  • Within a balanced diet, all foods fit! This summer (and beyond) consider practicing giving yourself permission to actually enjoy the foods you enjoy, without shame or guilt or ‘working it off.' Registered Dietitian Bethany Moran shares ways to help you be successful:
    • Reflect on what food provides for YOU and how it makes your FEEL.
    • Try leaving the terms ‘good’ and ‘bad’ food at the door – it’s all food!
    • Consider shifting away from ‘black and white’ thinking, aka “I must always eat like this,” and allowing for flexibility, aka “It’s okay for me to have this in moderation.”
  • In the most recent issue of the University of Rochester's Buzz magazine, Registered Dietitian Jill Chodak shares several recipes for fun snacks. Each one is customizable and contains fiber, protein and healthy fats.
  • Planning a trip to the farmer's market? Registered Dietitian Elizabeth Eisnor shares a variety of fruit and veggies that are in season, as well as two high-fiber recipes that you can make with your produce!

August

  • Is cereal one of your breakfast favorites? CCHP Registered Dietitian April Ho shares a simple recipe for making a nutrient-dense cereal that's high in fiber and protein.

  • As parents franticly collect school supplies, new sneakers and clothes, another concern is what to pack for lunch. It is a delicate balance of what your child is willing to accept and what has some sort of nutritional value. CCHP Registered Dietitian Amanda Schantz shares tips to help you make lunch a success.

  • When managing diabetes, planning for summer social events can sometimes feel tricky. Registered Dietitian Bethany Moran shares how in this Summer BBQ infographic.

    Remember, you can save money on fruits and vegetables by utilizing outdoor markets for in-season fresh produce, or using frozen or canned (rinsed) vegetables and fruits.

September

  • As we approach cold and flu season, many look to dietary supplements to boost immunity and improve health.

    CCHP Registered Dietitian Jill Chodak suggests people consider dietary supplements on an individual and cautious basis, and shares helpful questions to consider when thinking about adding supplements to your routine.

  • In honor of National Cholesterol Education Month, CCHP Registered Dietitian Amanda Schantz offers ways to make satisfying swaps to fall meals that will help increase fiber, decrease saturated fats, and maintain that joy these foods can bring. 

  • In everything from “ice cream” to a whipped spread for bagels, cottage cheese became the Internet’s recent favorite disguisable ingredient. But is this actually healthy? Does it taste good?

    CCHP Registered Dietitian Kayla Womeldorff shares some nutrition and her take on several of the trendy recipes.

  • Moving into fall: CCHP Registered Dietitian Elizabeth Eisnor started rock climbing five years ago. Being active while also trying something new works your body and mind. Interested in climbing? Rochester has a couple of indoor climbing gyms for all levels, including Central Rock Rochester and RocVentures.

  • Adjusting to the back-to-school schedules and routines can be hard, for both parents and kids. Jennifer Lee, CCHP lead lifestyle counselor, shares helpful ways to navigate change and find connection while promoting health and well-being. She uses concepts from Self-Determination Theory, a theory of motivation that our clinical team uses as the foundation of their practice.

October

  • Hot (or iced!) seasonal beverages can be tasty treats that add a fun fall flare to your day. However, some popular pumpkin-flavored drinks at our favorite coffee shops can have more than two days worth of added sugar (70+ g)! Help reduce this by making your own pumpkin spice drinks at home.

    CCHP Clinical Dietitian Allison Steinberger shares a Pumpkin Spice Latte recipe adapted from EatingWell. Finding your sweet spot between enjoying the foods you love, while watching your intake of added sugar, can help create a balanced, fun and lasting eating pattern.

  • Check out these 10 fall recipes for diabetes-friendly eating. The American Diabetes Association put together a collection of seasonal dishes, from creamy pumpkin pasta to maple-thyme roasted brussels sprouts, that offer a tasty way to enjoy the flavors of fall while keeping diabetes management on track.

  • Registered Dietitian Bethany Moran shares a fall-inspired sheet pan meal that is nutrient-packed and a great balanced option for a busy night. Watch the video for her favorite ingredients that add fiber and protein, as well as a variety of other ideas to make it your own.

  • Make your own home gym with just resistance bands! CCHP Certified Personal Trainer April Ho, RD, CPT, shares multiple ways you can use resistance bands to target a range of muscles – from your arms to your legs to your core! The exercise tool is simple yet effective and is great for building your strength.

November

  • Grazing boards continue to be a popular party pick. Registered Dietitian Bethany Moran shares how she put together a nutrient-rich and colorful board for her family on Thanksgiving. This article from Today's Dietitian Magazine shares more tips for creating grazing boards.
  • It's soup season! Stay warm with this vitamin A-rich, simple crockpot recipe for butternut squash, fennel and lentil soup, shared by CCHP Registered Dietitian April Ho.
  • November is Diabetes Awareness Month. Living with diabetes and prediabetes can affect our mental health, and growing research is exploring why that is, and what people can do to manage it. This article, "The Connection between Diabetes and Mental Health,"from the University of Maryland Medical System, gives us a snapshot into the connection between mental health and diabetes.
  • Registered Dietitian and Certified Diabetes Educator Amanda Schantz shares some considerations for people living with diabetes through the holidays, as well as ways to navigate high and low blood sugar readings.

December

  • Registered Dietitian Elizabeth Eisnor shares a simple recipe for a festive and refreshing pomegranate Brussels sprouts salad.

  • The holidays and winter season are great times to enjoy foods that bring you comfort and joy. For CCHP Registered Dietitian April Ho, one of those foods is Cantonese steamed fish. April and her mother-in-law share the simple ingredients and steps to follow for the Cantonese steamed fish recipe, which is from Wok & Kim.

  • Holidays come around every year and striving toward mindfulness and balance can help change a “get through the holidays and start my diet tomorrow” mindset, to one that embraces the indulgences of holiday eating with small ways to also promote health.

    Clinical dietitian Jill Chodak shows how her family balances their plate during Hanukkah with her homemade latke recipe!

January

  • Have you tried composting? It's a great way to reduce your food waste and also provides enriched soil for any indoor plants! Leah Webster, RD, MPH, shares how to make an indoor vermicompost.
  • Routines provide structure and can help reduce stress. Lifestyle Counselor Anne Sammler shares ways to help you ease into a new routine, as well as the importance of practice and not giving up!

February

  • Check out this recipe for vegan black bean brownies, recommended by Registered Dietitian Leah Webster. Leah was looking to add more fiber to her diet, but also wanted chocolate. 1/2 cup of cooked black beans contain more than 7g of fiber! Leah made a few adjustments to the recipe, including using an oil lower in saturated fat and rinsing the canned black beans to reduce the amount of sodium.
  • Get to the heart of the matter with this Got Health? talk by URMC Preventive Medicine Resident Jeanne Lee, MD. In this video presentation, Jeanne talks about the different types of heart disease, risk factors and how to lower your risk of developing the condition.
  • Cooking for one and not sure what to do with leftovers? Jill Chodak, CCHP registered dietitian, shares suggestions for making the most out of a balanced meal:
    • An example of dinner for one: Sheet pan of baked chicken with a spice rub, olive oil, roasted yellow potatoes and Brussels sprouts.
    • Leftovers: Put shredded chicken on nachos OR potatoes and pulled chicken in a taco! Brussels sprouts can go on a salad!

March

  • Spices are an easy and fun way to add flavor, color and fragrance to food. In this Got Health talk "Add Spice to Your Life with Healthy and Flavorful Cooking.", Nina Rosien, RD, CDN, shares how spices can improve our nutrition, ways to use them creatively and how they can inspire us to savor a variety of flavors in our everyday cuisine.
  • Dark soy sauce and star anise are two of the most flavorful and unique ingredients in CCHP Registered Dietitian April Ho's favorite Cantonese recipe for soy sauce chicken wings. April highlights these ingredients and others in recognition of National Nutrition Month's "World of Flavors" theme.
  • March is National Nutrition Month and this year's theme is "Celebrate a World of Flavors!" The Academy of Nutrition and Dietetics outlines goals and action items for each week of the month, starting with eating a variety of nutritious foods. Registered Dietitian Jill Chodak shares resources to help you be successful, including MyPlate and a how-to for reading Nutrition Facts Labels.

April

  • April is Stress Awareness Month. In this video, Lead Lifestyle Counselor Jennifer Lee, CPT, TTS, demonstrates a simple stress relief exercise known as box breathing. Take a break and practice the guided exercise with Jen.
  • Did you know: Fats often get a bad rap, but dietary fats give our bodies energy and serve many other important purposes. Registered Dietitian Jill Chodak shares a few functions of fats and debunks some common myths.

May

  • In recognition of Women's Health Month, Registered Dietitian Nina Rosien shares simple heart-healthy swaps for your meals.
  • A twist on BBQ: Try pulled jackfruit for a nutrient-packed spin on a pulled pork sandwich! In this video, Leah Webster, registered dietitian, shares how she makes the sandwich, as well as coleslaw for extra crunch.
  • Liven up your salads — there are endless possibilities! Jill Chodak, RD, CDN, shares how to create a balanced plate in a pinch with this buffalo chicken salad recipe. Women's Health Month is a great occasion to bring awareness to the importance of women's heart health. This salad is an easy, and tasty, way to increase fiber for a heart-healthy meal!

June

  • In honor of Men’s Health Month, we're firing up the grill to help bring balance to the plate with fiber-rich foods that can be added to any meal or plate with ease. Registered Dietitian Jill Chodak shares tasty options that offer alternatives, or additions, to the favorite grilling classics!
  • Join Justin Kelsey, MHA, CPT-CIFT, employee wellness coordinator and Rochester Diabetes Prevention Program lifestyle coach at our Center, to find out how to use exercise motivation strategies to build movement into your daily routines and overcome exercise barriers so you “stick with it.”
  • Check out this culinary secret – any time you use ground meat, you can mix one can of drained, rinsed lentils with one pound meat and no one will ever know! This trick cuts saturated fat and calories and increases fiber, without sacrificing protein or iron. Try Dietitian Manager April Ho's recipe for cheeseburger stuffed peppers that uses this trick.

July

  • Break out your air fryer and keep your kitchen cool with this portobello mushroom burger recipe. This simple meatless meal, prepared by Registered Dietitian Leah Webster, takes about 15 minutes and is under $15 -- with leftovers!
  • What's in a burger? Registered Dietitian Jill Chodak breaks down some popular veggie burgers to see how they stack up when compared to beef and turkey burgers. No matter your health journey or allergy list, this chart can hopefully make your next grill adventure a fun and healthy success!

August

  • Family meals provide time to connect and slow down. While it can't always happen, it's important to take advantage of the opportunity to gather around the table. April Ho, registered dietitian with our Center, encourages making meal preparation and consumption an activity, such as family pizza or pasta making. Read more about her thoughts on family meals in "Family Meals: Why They're So Important," featured in the August issue of In Good Health.

September

  • We know that eating more fruits and vegetables, whole grains and lean proteins can help support our heart health and reduce the risk of cardiovascular-related diseases and events. Did you know that many of these foods can also help to protect our skin from environmental damage, dryness and signs of aging? Registered Dietitian Bethany Moran shares some of the benefits of antioxidants and fatty acids for our skin.
  • Can certain nutrient deficiencies impact our mental health? April Ho, registered dietitian and certified personal trainer at our Center, recently spoke with Evan Dawson on WXXI Connections about this complex question and the importance of the whole health care team’s role in communicating with one another to help connect the pieces for the individual patient.
  • Warm up with this slow-cooker corn chowder that’s perfect for a busy night. Registered Dietitian Jill Chodak takes us into her kitchen to demonstrate how to make the fiber-rich, comforting and tasty meal!

October

  • Registered Dietitian April Ho shares a simple recipe featuring her favorite squash — delicata!
  • Physical activity not only helps us stay physically healthy, but it can also positively impact our mental health. Over time, regular activity builds self-esteem and confidence. A recent article in Today's Dietitian magazine shares how activity improves mental health, and how we can break through barriers that sometimes hold us back from getting moving.
  • October is Healthy Lung Month. As part of the Center's Got Health series, Jennifer Lee, CPT, TTS, lead lifestyle counselor and tobacco treatment specialist, presents "Tobacco Effects on Lung Health." Learn risk factors for smoking and vaping, how lung health can improve after quitting and where you can find support to quit.
  • Halloween can be fun for many who celebrate, but for those who have type 1 or type 2 diabetes, it can be a challenge to navigate how to fit candy into the day without causing issues. Here’s a helpful resource from the Juvenile Diabetes Research Foundation on the carb content of certain candies for those who may be managing carbs this holiday.
  • Fall is a time when candy, treats and other indulgent items are often enjoyed. Limiting these foods can sometimes negatively impact physical and mental health goals, so instead, Clinical Dietitian Jill Chodak suggests using the balanced plate method to get what you need AND what you want this season. It's a great example of a balanced plate that emphasizes fiber and enjoyment while balancing carbs.

November

  • The fall brings us our beautiful hearty produce in WNY. "The colder weather can also be a great time to try a new food or way of preparing it, as we spend more time at home with friends and family. Make the most of our local produce with these storage and preparation tips from Registered Dietitian Bethany Moran.
  • Registered Dietitian April Ho was featured in the fall issue of URMC's URology newsletter. In the feature article "Taking a multi-specialty approach to men's health and wellness," read what April had to say about collaborating with the urology team to "reframe the all-or-nothing approach to healthy eating."
  • CCHP Registered Dietitian Jill Chodak shares an example of a balanced plate for the Thanksgiving holiday. "Building a Thanksgiving plate while trying to improve your health doesn’t have to be an all or nothing decision," shares Jill. "Balancing the plate helps to create sustainable healthy change that also feels good! Here is an example of a balanced plate for those who are being mindful of carbohydrates to control diabetes, while also creating space for dessert and fun at the dinner table.
  • Have you had a desire to quit smoking or vaping, but have been hesitant? Why is it important to you, personally, to quit? Any reduction in smoking or vaping is beneficial to your health and can be an important step in the quit journey. In this short video, Jennifer Lee, tobacco cessation specialist at CCHP, shares more about motivation and how it relates to quitting smoking/vaping.
  • In honor of National Diabetes Month, the November Got Health talk is all about diabetes prevention. Rochester Diabetes Prevention Program (RDPP) Justin Kelsey and Mali Rosado share the impact of diabetes on our nation, ways to lower your diabetes risk and improve your health, as well as how the RDPP can help you achieve these goals by making lasting lifestyle changes.

December

  • Values are defined as the things that you believe are important in the way you live and work. Spending time identifying personal values and creating meaningful intentions helps guide the goal-setting process. This resource from MindTools provides helpful steps for determining your top values and how to put everything into practice as we think about the year ahead.
  • Try this handmade pasta recipe that requires only two ingredients and is fun for the whole family. April Ho, registered dietitian at our Center, shares how the simple activity provides a perfect opportunity to slow down during the holiday season and also reflect on the year. The pasta is "a very tangible example of how things don't need to look perfect or be perfect to be appreciated and valued and to be extraordinary."

January

  • Watch and cook along as Registered Dietitian April Ho demonstrates how to make her "Double Deluxe 3-Minute Breakfast Sandwich" that's packed with fiber, protein and healthy fats.  
  • How much of your day do you spend sitting? In this Got Health? Talk, titled "Keep Warm this Winter by Staying Active," Lifestyle Counselor Jennifer Lee, CPT, shares creative ways to incorporate physical activity throughout your day, tips for staying safe when exercising outside in the winter and more.
  • ICYMI: The U.S. departments of Agriculture and Health & Human Services released the 2020-2025 Dietary Guidelines for Americans at the end of 2020. Registered Dietitian Jill Chodak spoke with Spectrum News Rochester about the new edition and how individuals can use the guidelines to "Make Every Bite Count!" 

  • Have you set intentions for your health in 2021? April Ho, CCHP registered dietitian and certified personal trainer, shares three skills that are helpful in achieving your health goals. These skills, like many others, take time and practice. Democrat & Chronicle subscribers can read more in April's recently published guest column.

February

  • April Ho, RD, CPT, gives a tour of her at-home gym.
  • Setting boundaries at home for physical activity: April Ho, RD, CPT, and Jennifer Lee, CPT, share how they set boundaries for themselves, and with their families, when it comes time to getting physically active at home.
  • Creating an inviting workout space at home: Clinicians from our team share how they've created spaces in their home where they like to be physically active and offer advice for staying motivated.
  • Cook along with Registered Dietitian Jill Chodak as she demonstrates how to make One-Pot Lentil Soup. Jill shares what ingredients you'll need, how to prep everything and the overall health benefits of the nutrient-dense meal! 

March

  • Is BMI an effective measure for one's health? What are better ways to assess how we're doing? CCHP clinicians Jill Chodak, RD, CDN, and Clinical Director Holly Russell, MD, addressed these questions and more on an episode of WXXI News' Connections with Evan Dawson. Listen here. 

  • Looking for an inexpensive and nutritious 30-minute meal? Greens and beans is quick and full of fiber and other nutrients. Registered Dietitian Nina Rosien, CDN, demonstrates how to make the dish. It can be served as a meal, an appetizer or a side.
  • In the latest issue of BUZZ magazine, a ‘special edition’ publication for the University of Rochester alumni and friends, our own Jennifer Lee, lifestyle counselor and certified personal trainer, and Jill Chodak, registered dietitian, offer advice for springing forward in health.
  • April Ho, RD, CPT, presents "Healthful Eating During the Pandemic: Speedy Meals for Busy Households" as part of the Center's Got Health? series. Get tips for keeping dinner prep quick and affordable.

April

  • Are you drinking enough water throughout the day? Registered Dietitian Nina Rosien offers creative ideas to ensure you're staying hydrated.
  • Spice up spring with a deconstructed spring roll salad! In this cooking demonstration, Registered Dietitian April Ho shares how to make a nutrient-packed, fresh and flavorful salad. 
  • How can communication be more effective, especially in medical settings, in regard to weight and personal health? Clinicians Jill Chodak, RD, and Holly Russell, MD, joined Donna Burnette who shared her personal story on WXXI Connections with Evan Dawson. Listen here.

May

  • Try this easy three-ingredient dessert for Mediterranean Diet Month. Kayla Womeldorff, RD, shares how to make almond-stuffed figs dipped in dark chocolate with a pinch of sea salt. 
  • May is Mediterranean Diet Month! Registered Dietitian Kayla Womeldorff shares simple ways to add plant-based foods to your eating plan that are low in saturated-fat and high in fiber.
  • Fire up the grill and switch up the menu with this grilled shrimp taco recipe from Jill Chodak, RD. Cook along with Jill as she dives into the health benefits of this fiber-rich and colorful meal. 

June

July

  • There are so many opportunities for hiking around Rochester and the Finger Lakes region. In this outdoor video, Jennifer Lee, CCHP lead lifestyle counselor, and Kaitie Sprangers, customer experience supervisor at L.L. Bean Victor, share the many health benefits of hiking and important safety tips for the best experience.
  • Jill Chodak, RD, is a camping and campfire master. Looking for a meal idea for your next camping trip? She demonstrates how to make cod, couscous and asparagus in a foil packet, while sharing its health benefits. Enjoy!
  • Do you like going to your local farmers' market? Nina Rosien, RD, CDN, offers tips for making the most out of your trip and how she plans to use a recent produce haul of her own.
  • Kayla Womeldorff, RD, shares how to make patriotic and refreshing Frozen Yogurt Bark. On a recent Health in a Handbasket segment on Fox Rochester, Kayla shared simple ways to use leftovers from the holiday weekend.

August

  • Get ready for back-to-school with Jill Chodak, RD, CDN,. In this video, she demonstrates how she's organizing her pantry by food group so her family can grab and go while still having nutritious and diverse options. 
  • In this Health in a Handbasket segment on Fox Rochester, Kayla Womeldorff, RD, CDN, shares some go-to no-cook meals for hot summer days. Avoid adding heat to your kitchen with these tips!

September

  • Help make breakfast easier by making it the night before! Our newest dietitian, Leah Webster, takes us through making pumpkin and cinnamon-flavored overnight oats.
  • Set the stage for healthy eating habits, starting with your fridge! Learn how to create a clean, organized fridge that can make healthy weeknight meals that much easier and faster without too much extra effort. CCHP Registered Dietitian Jill Chodak takes us through her process.
  • Warm up this fall with this recipe for Lemon Chicken Orzo Soup. Our Lead Lifestyle Counselor Jennifer Lee shares how to make the simple, nutritious and customizable  dish.

October

  • Don't be spooked, CCHP Registered Dietitian Kayla Womeldorff shares fright-free tips for a healthier Halloween. Check out her suggestions on our Facebook page for a fang-tastic day and remember -- one day of candy will not make or break your health goals!
  • October 27 was World Sustainability Day. One of the ways we can be good to our environment is by reducing our food waste. Registered Dietitian Leah Webster, MPH, shares three ways we can add this habit into our lives:
    1. Plan ahead. This helps you purchase the amount of food you'll need. Buying exactly what you'll consume can be more challenging for smaller households, especially with products like bread or meats.
    2. Proper food storage. Example: Keep bananas stored separately. Some fruits and veggies produce gas that cause other sensitive fruits and veggies to ripen quicker if stored together.
    3. Use more safe, edible parts of vegetables. Wash the skin of carrots and potatoes and consume without peeling. This is one small step that will reduce food waste, save time and add fiber.
  • Nina Rosien, RD, CDN, shares a favorite two-ingredient pumpkin spice muffin recipe that is full of fiber, vitamins and a healthful take on a comfort food. Watch her share tips for modifying baked goods and making them last. 

November

  • Healthful Holidays: Add fiber. Honor your hunger cues. Enjoy indulgences! Registered Dietitian Leah Webster shares strategies to help you celebrate the holidays in a mindful and healthful way. Remember, what you do most of the time is what really matters for your health, not any one eating occasion or holiday. 
  • Put a twist on traditional Wellington with this recipe for vegan Wellington. Jill Chodak, RD, CDN, demonstrates how to make the hearty and fiber-rich dish.
  • Freshen up your holiday feast with this Brussels sprouts recipe. Join Kayla Womeldorff, RD, CDN, and learn to cook a delicious side dish that only takes 15 minutes!

December

  • Be kind to yourself as your thinking about intentions for 2022. Lead Registered Dietitian and Certified Personal Trainer April Ho spoke with Spectrum News Rochester about setting SMART goals. 
  • Holiday Mythbusters: Kayla Womeldorff, RD, CDN, debunks myths about saving up for a large meal and detoxing after the holidays.
  • Looking for ways to use up your holiday treats? Nina Rosien, RD, CDN, shares how to add holiday chocolates to snacks, like trail mix, or a meal, such as overnight oats, to make them more filling. 
  • Registered Dietitian Jill Chodak busts food myths about "cheat days" and keeping food out of the house.
  • Jennifer Lee, CPT, lead CCHP lifestyle counselor, demonstrates how to make beet bruschetta with goat cheese -- a great twist on a classic appetizer that's perfect for the holidays!
  • Holiday Eating Mythbuster: Kayla Womeldorff, RD, CDN, busts the myth of saving up for a large holiday meal and offers a better plan for eating with intention. 

January

  • Experts from our clinical team took calls from community members about their various health goals and concerns during Channel 8's "Putting You First: Starting the New Year Healthy." Watch interviews with each of the experts.
  • National Bean Day is January 6! In this Democrat & Chronicle essay, Nina Rosien, R.D., C.D.N., shares ways to add more fiber to your plate with beans.

February

American Heart Month:

  • Balancing Your Plate: Jill Chodak, M.S., R.D., C.D.N., teamed up with Ward Stare, Grammy-nominated music director of the Rochester Philharmonic Orchestra, to demonstrate different heart-healthy ways to enjoy chicken parmesan while also balancing your plate.

March

Staying Healthy During COVID-19:

  • In this Channel 8 news interview, Jill Chodak, M.S., R.D., C.D.N., shares the importance of balance and establishing a healthy eating pattern when working from home.

National Nutrition Month:

April

Staying Healthy During COVID-19:

  • Cooking at Home:
    • Interested in making your own bread at home? Registered Dietitian April Ho shares how to make a sourdough bread starter at home. All you need is whole wheat flour, white flour and water! 
    • April Ho, R.D., C.P.T., shares one of her favorite recipes for a week-night meal: Garbage plate stuffed bell peppers

May

Staying Healthy During COVID-19:

  • Cooking at Home: April Ho, R.D., C.P.T., demonstrates how to make baked onion rings, using a recipe from Damn Delicious. 
  • Coping with Stress: From going on nature hikes to using different meditation apps, Kacie Cook, R.D., C.D.N., shares the different ways her family is trying to manage stress and anxiety during the pandemic.
  • chickpea spreadCooking at Home: April Ho, R.D., C.P.T., shared how to make a falafel chickpea dip that's full of fiber and protein. It can be made for an appetizer or a side dish and paired with pita chips or cucumbers.
  • Staying Active: From walking their dogs to doing yoga, members of our clinical team share how they're trying to stay active during the pandemic.
  • Heart-healthy mocktail: Jill Chodak, M.S., R.D., C.D.N., demonstrates how to make a fiber- and flavor-full mocktail the whole family can enjoy!
  • Cooking at Home: April Ho, R.D., C.P.T., shares a sesame ginger salmon recipe in honor of International Mediterranean Diet Month. 
  • Heart-healthy tacos: Jill Chodak, M.S., R.D., C.D.N., demonstrates how to make tacos with refried beans and whole grains that are full of fiber, protein and healthy fats.
  • Cooking at Home: April Ho, R.D., C.P.T., shares how to make Curry Cumin Veggie Bowls. This recipe calls for shelf-stable ingredients and little prep work!
  • We're In This Together: Everyone's 'new normal' looks different, and that's OK! Our clinical team shares how they're trying to manage working from home, stress, physical activity and more during the pandemic.

June

Staying Healthy During COVID-19:

  • Family Health & Fitness Day, June 13: 
    • Switch up your at-home workout by using a deck of cards! Registered Dietitian Nina Rosien, R.D., C.D.N., shows how to get active by playing "52 Pickup." It can be done at various levels of intensity, solo or with others and is great for a full-body workout!
    • Clinical Program Medical Director and Family Medicine Physician Holly Russell, M.D., shares some fun ways her family enjoys being active together.
    • Lifestyle Counselor Anne Sammler, M.A., N.C.T.T.P., demonstrates examples of activities you can do with a partner in this "Family Health & Fitness: Partner Activities" video.
  • Cooking at Home: Registered Dietitian April Ho demonstrates how to make Peach salsa, Cilantro shrimp burgers with spicy chipotle guacamoleand tempehon WROC News Channel 8.
  • It's Grilling Season!: In this Democrat & Chronicle essay, Justin Kelsey, MHA, CPT-CIFT, Employee Wellness Manger, shares helpful strategies for achieving great BBQ flavors while using healthier alternatives and grilling techniques.

July

Staying Healthy During COVID-19:

August

Staying Healthy During COVID-19:

  • The great outdoors offer endless opportunities to get active while not having to invest a lot of time or money. In this Democrat & Chronicle essay, Employee Wellness Manager Justin Kelsey, MHA, CPT-CIFT, shares four outdoor activities that pack a powerful punch when it comes to improving your overall health.
  • Cooking at Home: April Ho, registered dietitian (RD), shared her own recipe for smoked salmon cucumber rolls - a refreshing bite that can be served as an appetizer, for lunch or a snack! She also demonstrated how to make matcha chia bowls, a yummy breakfast dish packed with protein and fiber, and rosemary thyme zucchini tots with a dipping sauce!
  • Staying Active at Home: Not having regular access to your favorite gym may mean you're sitting more. April Ho, certified personal trainer (CPT) and RD, shares how to look at this time as a new opportunity to practice being active at home so you are able to adjust when plans change.

September

  • Take Time for Your Health This Fall: In this Democrat & Chronicle essay, Anne Sammler, lifestyle counselor and nicotine cessation expert, shares the importance of investing in your health.
  • Shoulder & Upper Back Strengthening: Certified Personal Trainer and Registered Dietitian April Ho demonstrates muscle strengthening exercises using resistance bands. 
  • Balanced Plate in a Pinch: What makes a balanced plate? Registered Dietitian Jill Chodak shares how to make a balanced plate in a limited amount of time. 
  • Meals in a SNAP: Registered Dietitian and Certified Personal Trainer April Ho recently published her own cookbook, titled Meals in a SNAP! The cookbook provides a variety of quick and easy recipes designed to fit in the meal plan of a SNAP (Supplemental Nutrition Assistance Program) food stamp recipient. Check it out! April also has her own website, Caritas Wellness, where you can find simple recipes and free workout videos for all levels!

October

  • Looking for fun family activities to do together this fall? Registered Dietitian and Certified Personal Trainer Melissa Privitera shares some ways to be active together. 

November

  • Guest Feature: Shantel Peters, MPH, health project coordinator on the Communicable Diseases Surveillance and Prevention team at CCHP, loves to bake and has several original recipes. Her Spiced Pear and Pomegranate Galette is a new favorite Thanksgiving dish for her family.
  • Many are celebrating the holidays alone this year. We encourage you to pass on one act of kindness this holiday season. One small act can make a big difference. 
  • Balanced Plate in a Pinch: Registered Dietitian Jill Chodak shares how to make a fiber-full breakfast in a time crunch. Check out her video demonstrating how to pull together breakfast tacos using what you have in your fridge!

Korean dishDecember

  • Traditional Korean Recipe for New Year's Day: Lifestyle Counselor Jennifer Lee, CPT, shares a favorite New Year's Day recipe for traditional Korean Rice Cake Soup made with sliced rice cake and usually with beef broth. "This dish means so much to my family and I," shared Jen. "There truly isn’t a New Year’s that we’ve gone without this dish!"
  • Looking for a challah bread recipe? Registered Dietitian Jill Chodak shares a favorite of hers as her family gets ready to celebrate Hanukkah. "It has been special to my family during COVID because it is a way of stopping the crazy, scary world for a second and has given us the ability to love each other and be grateful for our food and warmth," shares Jill.
  • Guest Feature: Marcia Middleton, MS, a member of the Communications team, shares her recipe for rice and peas, a favorite dish from her homeland in Jamaica. Stay tuned for the recipe video!

February

Heart Month:

May

Watch this engaging and informative video of Clinical Dietitian Jill Chodak baking gluten-free oat bars with some fun guests.

  • Bike to Work Week (May 13 to 17): Certified Personal Trainer and Clinical Dietitian April Ho shares the health benefits of riding to work, as well as tips for success, in this essay.

June

  • Eat right this summer: Try a new approach of mindfulness and intention at summer cookouts, ice cream outings and your local county fairs. In this In Good Health article, Clinical Dietitian Jill Chodak offers advice on how to be mindful of your health while still making the most of your summer.

Family Health & Fitness Day (June 8)

Lifestyle Counselor Jennifer Lee shares more fun and active games for the whole family on our Facebook page.

Men's Health Month:

July

Jill Chodak, RD, teaches Channel 8 Sports Anchor and Reporter Thad Brown how to make a creative "not-dog." Watch here.

August

  • Kids Eat Right Month/Back to School: Jill Chodak, RD, teamed up with Golisano Children's Hospital Pediatric Emergency Medicine Physician Dr. Elizabeth Murray and Norma Holland of 13WHAM to talk nutritious lunches for back to school. They also discuss on the importance of choice for kids.

September

  • Fad diets and food labels: RDs Jill Chodak and Kacie Cook were part of a panel of experts answering questions about recent fad diets and how to properly read food labels as part of WROC Channel 8's "Putting You First" segment. 

October

  • Fall brings changing leaves and nutritious vegetables. Melissa Roth, RD, CPT, wrote a guest essay on the health benefits of some favorite fall vegetables for the Democrat & Chronicle.
  • Did you know National Taco Day is October 4? Jill Chodak, RD, teamed up with entrepreneur Leah Stacy to share recipes for tacos at every meal - breakfast, lunch, dinner and even dessert! Watch them make the different types of tacos.

November

  • Great American Smokeout a good time to start a journey toward better health. Tobacco cessation expert Anne Sammler, MA, shares helpful tips for individuals ready to stop smoking in an essay featured in the Democrat & Chronicle. The American Cancer Society's Great American Smokeout event is recognized annually on the third Thursday of November.

December

  • Holiday Appetizers: These fiber-rich and flavorful appetizer recipes are great for the holidays! Jill Chodak, RD, teamed up with Stacey Pensgen, Channel 10 meteorologist, to make mock cocktails, vegan taco dip and more. Watch the video for more tips and nutrition information. 
  • Exercising in the Winter: Snowshoeing Certified Personal Trainer and Registered Dietitian Melissa Roth joined Outdoor Program and Outreach Coordinator Kaitie Sprangers from Eastview Mall L.L.Bean to share the how-tos and great health benefits of this winter activity that's fun to do with family and friends!

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