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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

  • 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!