Skip to main content
Explore URMC
menu

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

  • 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!