Resources

• Fall is a fun time of year with apple picking, trips to the pumpkin patch and Halloween parties. CCHP Registered Dietitian and Certified Diabetes Educator Amanda Schantz has some tips to help balance the sweets and treats with steady blood sugar control.

• Movement and healthier food choices can cut your risk of developing type 2 diabetes in half! The type of movement doesn't have to be rigorous. Diabetes Prevention Program (DPP) participants have the opportunity to take part in 30 minutes of simple, yet impactful, movement after every session. Watch a video clip of participants engaging in movement to see what you can expect from a class!
• In addition to typical safety considerations like staying hydrated, wearing sunglasses and applying sunscreen, those with diabetes should keep other preventive measures in mind, especially to avoid diabetic ketoacidosis (DKA).CCHP Certified Diabetes Educator and Registered Dietitian Amanda Schantz shares how the heat can make it more difficult to control blood sugar levels, and what precautions can be taken to lower risk.
• Back to school can be both an exciting and stressful time for students and families. This can be especially so for those who have diabetes to consider as part of their back-to-school routine. Amanda Schantz, RD, CDE, MPH, shares some tips to help make this year’s transition as smooth as possible for kids with blood sugar challenges.
• Enjoying summer activities, like cookouts with family and friends, doesn’t have to change much if you have diabetes. Certified Diabetes Educator and Registered Dietitian Amanda Schantz, RD, MPH, CDE, has some strategies for stabilizing blood sugar levels while still enjoying all that comes with the season!
• Hoping to improve your blood sugar control this year? CCHP Registered Dietitian and Certified Diabetes Educator Amanda Schantz says perfection is not the goal. What does she suggest you focus on? Time-in-range
• Amanda Schantz, R.D., C.D.E., shares information on the connection between diabetes and heart health and ways to help keep your heart healthy while living with type 2 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.
• This Got Health talk is all about diabetes prevention. Learn about the impact of diabetes on our nation, ways to lower your diabetes risk and improve your health, as well as how the Rochester Diabetes Prevention Program can help you achieve these goals by making lasting lifestyle changes.
• When managing diabetes, planning for summer social events can sometimes feel tricky. Registered Dietitian Bethany Moran shares how in this Summer BBQ infographic.
• 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.

Protecting your heart can involve preventing and managing many conditions. Here are some resources to simplify heart healthy changes, promote balance, and to embrace long-term, sustainable changes.

• April Ho, certified personal trainer and lead registered dietitian, shares the importance of balanced meals for heart health in this In Good Health article, titled "Take Heart."
• Registered Dietitian Nina Rosien shares simple heart-healthy swaps for your meals.
• Get to the heart of the matter with this Got Health? talk by URMC Preventive Medicine Resident Jeanne Lee, M.D.. 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.
• Lifestyle Counselor and Exercise Specialist Jennifer Lee, C.P.T., demonstrates some great, heart-healthy exercises. To prevent injury, please remember to always start with the lowest amount of weight that is comfortable to you.
• Geof Williams, M.D., Ph.D., and Chris Wille, ANP-BC, share the importance of knowing your health numbers (blood pressure, cholesterol, blood sugar) when it comes to determining your risk of cardiovascular disease, including heart attack and stroke.
• 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!
• Heart-Healthy Exercises: Lifestyle Counselor Jennifer Lee, M.F.T., C.P.T., T.T.S., demonstrates heart-healthy exercises you can do at the gym.
• Vegan Chocolate Mousse Recipe: Clinical Dietitian April Ho, C.P.T., prepares a nutritious chocolate mousse perfect for Valentine's Day.

Resources to support improved gut and overall health from a variety of different resources for a variety of different conditions.

• Registered Dietitian Elizabeth Eisnor presents "Diet and Digestion: Promoting a Healthy Gut Microbiome." Learn about gut health, the important role it plays in our overall health and what you can do to promote a healthy gut microbiome.
• A healthy gastrointestinal tract and microbiome can support our general wellness in a variety of ways, including supporting our immune system, sleep, mental health, and may help to protect against diseases such as cancer, diabetes, and cardiovascular disease. To get things back to running smoothly in the new year, and to promote gastrointestinal health year-round, consider these strategies shared by CCHP Registered Dietitian Bethany Moran.
• Celiac Awareness: Gluten-free Oat Bar Recipe. Watch this engaging and informative video of Clinical Dietitian Jill Chodak baking gluten-free oat bars with some fun guests.

Resources for conditions unique to female health that support decreasing inflammation, navigating weight fluctuations and food intolerances, as well as building a balanced eating pattern that is sustainable for all ages.

• Bone health: Jill Chodak, R.D., C.D.N., shares what women should keep in mind when thinking about prevention and bone health.
• CCHP Registered Dietitian, Bethany Moran, shares a few takeaways from a presentation given by Theresa DeLorenzo, DCN, RD, on the topic of perimenopause and menopause. 

Resources for navigating the nutrition and dietary complexities that can come with autoimmune illness while striving for a balanced eating pattern that is sustainable and promotes longevity.

• Celiac Awareness: Gluten-free Oat Bar Recipe. Watch this engaging and informative video of Clinical Dietitian Jill Chodak baking gluten-free oat bars with some fun guests.

Resources that are nurturing, supportive and non-judgmental for kids and families looking to get and stay healthy together as they grow.

• Cooking for busy families in a fast-paced world: Registered Dietitian April Ho shares ways to restore joy, peace, and meaning to the act of eating as a family– even amidst a culture that constantly has us scrambling.

• Breakfast supplies our brains with the fuel to learn, and gives us energy throughout the day to help with focus. Here are Clinical Dietitian Allison Steinberger’s suggestions for quick and easy make-ahead breakfast ideas that will help keep you and your child full for hours.

• Instead of adding recipes, prep and more work to our to-do lists, Jill offers another way to integrate balanced meals into your busy life, especially during busy transitional times like the back-to-school season.

• Transitions, big and small, can be hard. This is especially true for our young people. Jennifer Lee, MFT, TTS, CPT, lead lifestyle counselor at our Center, shares ways parents and caregivers can help youth navigate some of these transitions that we've already experienced.

• Following a balanced eating pattern while on vacation can sometimes be challenging. However, CCHP Registered Dietitian Allison Steinberger shows us that a little preparation can bring balance along for the ride.She shares some quick and easy snacks that offer some healthy, tasty options while helping to keep up your energy and keep you full on your trip!

• Is your family always moving from one activity to the next? Registered Dietitian Allison Steinberger has you covered with tips and snack ideas for eating "on the go."
• Adjusting to the back-to-school schedules and routines can be hard, for both parents and kids. Jennifer Lee, M.F.T., C.P.T., T.T.S., 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.
• As parents frantically 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.
• Back to School - Get ready for back-to-school with Jill Chodak, R.D., C.D.N.. 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. 
• Organizing Your Fridge: 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.
• April Ho, R.D., C.P.T., 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.
• Family Medicine Physician Holly Russell, M.D., shares some fun ways her family enjoys being active together.
• Family Fitness – Lava game
• Lifestyle Counselor Jennifer Lee shares more fun and active games for the whole family on our Facebook page.
• Registered Dietitian and Certified Personal Trainer Melissa Privitera shares some ways to be active together as a family.
• Jill Chodak, R.D., C.D.N., teamed up with Golisano Children's Hospital Pediatric Emergency Medicine Physician Dr. Elizabeth Murray and Norma Holland, former anchor of 13WHAM, to talk nutritious lunches for back to school. They also discuss on the importance of choice for kids.

Resources to teach individuals and families ways to improve their kitchen IQ by learning how to stock a pantry, balance a plate, cook a meal and support health.

• Autumn brings its own delicious array of colorful, flavorful, and versatile produce that can be used in ways that add culinary excitement and hominess to cooler days and evenings. CCHP Registered Dietitian Bethany Moran shares some ways to keep your autumn meals tasty and inspiring.

• Registered Dietitian Allison Steinberger shows us how game day foods can fit into a balanced eating pattern while still adding fiber and protein to your day.

• Need ideas for a quick and easy work/school lunch? Try putting together some snack foods to create a balanced and filling meal. Registered Dietitian Elizabeth Eisnor shares a few examples of “snack” plates she recently put together – and some other options from each food group.

• April Ho, R.D., C.P.T., and her mother-in-law share the simple ingredients and steps to follow for Cantonese steamed fish recipe, which is from Wok & Kim.
• Registered Dietitian Elizabeth Eisnor shares a simple recipe for a festive and refreshing pomegranate Brussels sprouts salad.
• 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.
• 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.
• 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.
• 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.
• Try this handmade pasta recipe, shared by April Ho, R.D., C.P.T., that requires only two ingredients and is fun for the whole family. 
• 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.
• 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.
• Adding Spices: 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, R.D., C.D.N., 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.
• 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.
• In this Health in a Handbasket segment on Fox Rochester, Kayla Womeldorff, R.D., C.D.N., shares some go-to no-cook meals for hot summer days. Avoid adding heat to your kitchen with these tips!
• 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, C.D.N., demonstrates how to make the dish. It can be served as a meal, an appetizer or a side.
• Jennifer Lee, C.P.T., T.T.S., 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!
• 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.
• Jill Chodak, R.D., C.D.N., 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!
• Try this easy three-ingredient dessert. Kayla Womeldorff, R.D., C.D.N., CSOWM, shares how to make almond-stuffed figs dipped in dark chocolate with a pinch of sea salt. 
• 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! 
• 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.
• Homemade Kentucky Monkey Soft-Serve Ice Cream: April Ho, R.D., C.P.T., teaches Jill Chodak, M.S., R.D., C.D.N., how to make her original "Kentucky Monkey Soft-Serve Ice Cream." This recipe can be altered for all ages to enjoy.
• Homemade Falafel: Registered Dietitian Nina Rosien shows Jill Chodak, fellow CCHP Dietitian, how to make falafel using an air fryer. A great plant-based option, falafel is full of fiber, flavor and texture!
• 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.
• 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.
• Vegan Chocolate Mousse Recipe: Clinical Dietitian April Ho prepares a nutritious chocolate mousse.
• 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!
• Registered Dietitian April Ho demonstrates how to make Peach salsa, Cilantro shrimp burgers with spicy chipotle guacamole and tempeh on WROC News Channel 8.
• Cooking at Home: April Ho, R.D., shared how to make a special dish for Independence Day - Firecracker Shrimp Bowls, complete with Flaming Hot Cheetos. She also demonstrated how to make Curried Chickpea Salad and Peach Upside Down Mug Cake.
• 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.
• April Ho, registered dietitian, shares 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!
• 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.
• 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!
• Lifestyle Counselor Jennifer Lee, M.F.T., C.P.T., T.T.S., 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!"
• Vegan Stuffed Shells Recipe: What are the health benefits of vegan stuffed shells? Watch this video of Clinical Dietitian Jill Chodak and WXXI Connections host Evan Dawson to find out!
• Check out this carrot dog recipe with vegan chili sauce!
• Jill Chodak, R.D., C.D.N., 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.
• These fiber-rich and flavorful appetizer recipes are great for the holidays! Jill Chodak, R.D., C.D.N., teamed up with Stacey Pensgen, meteorologist, to make mocktails, vegan taco dip and more. Watch the video for more tips and nutrition information. 
• Peanut Butter Energy Balls: Melissa Privitera, M.S., R.D., C.D.N., C.P.T., demonstrates how to make peanut butter energy balls that are full of fiber and a great post-workout snack!

Resources to get moving at a safe and fun pace for the individual and for families.

• Get some strength training in while watching your favorite show! April Ho, certified personal trainer at CCHP, shares a seated, 5-minute full-body strength workout she has done when she wants to relax, but also fit in time for physical activity.
• Lifestyle Counselor & Exercise Specialist Jennifer Lee, C.P.T., demonstrates some great, heart-healthy exercises. To prevent injury, please remember to always start with the lowest amount of weight that is comfortable to you.
• Make your own home gym with just resistance bands! CCHP Certified Personal Trainer April Ho, R.D., C.P.T., 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.
• Planning a springtime hike? Lead Lifestyle Counselor Jennifer Lee, M.F.T., C.P.T., T.T.S., shares tips for selecting snacks to fuel your next outdoor adventure.
• Join Justin Kelsey, MHA, CPT-CIFT, 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.”
• 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!
• 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.
• 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.
• April Ho, R.D., C.P.T., gives a tour of her at-home gym.
• The great outdoors offers endless opportunities to get active while not having to invest a lot of time or money. In this Democrat & Chronicle essay, Justin Kelsey, MHA, CPT-CIFT, shares four outdoor activities that pack a powerful punch when it comes to improving your overall health.
• 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. 
• Setting boundaries at home for physical activity: April Ho, R.D., C.P.T., and Jennifer Lee, C.P.T., 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.
• Lisa Nichols, M.S., CRPA, RCP-F, shares some outdoor exercise for spring clean-up that will keep you moving.
• 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, C.P.T., shares creative ways to incorporate physical activity throughout your day, tips for staying safe when exercising outside in the winter and more.
• Heart-Healthy Exercises: Lifestyle Counselor Jennifer Lee demonstrates heart-healthy exercises you can do at the gym.
• Staying Active at Home: Not having regular access to your favorite gym may mean you're sitting more. April Ho, certified personal trainer and registered dietitian, 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.
• Snowshoeing: 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!
• Shoulder & Upper Back Strengthening: Certified Personal Trainer and Registered Dietitian April Ho demonstrates muscle strengthening exercises using resistance bands. 
• Bike to Work: 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.

Resources to sort through preventing, managing and navigating life stressors that can impact health.

• Jennifer Lee, M.F.T., C.P.T., T.T.S., our Center's lead lifestyle counselor, and Michael (Mick) Krasner, MD, professor emeritus of Medicine at UR Medicine and mindfulness instructor, share ways to think about stress differently, as well as helpful techniques.
• In this video, Lead Lifestyle Counselor Jennifer Lee, M.F.T., C.P.T., T.T.S., demonstrates a simple stress relief exercise known as box breathing. Take a break and practice the guided exercise with Jen.
• Routines provide structure and can help reduce stress. Anne Sammler shares ways to help you ease into a new routine, as well as the importance of practice and not giving up!

Resources for those who are looking to know more about decreasing or quitting their smoking habits, as well as resources for support offered to help achieve this goal.

• Susan Gasparino, MD, pediatrician and medical director of our clinical and community-based programs, shares tips in the URMC newsroom article "Talking to Your Teen Who Vapes."
• What’s the relationship between nicotine and stress? CCHP Lifestyle Counselor and Tobacco Treatment Specialist Ramón Cruz shares some background on the connection.
• Shivani Sockanathan, M.D., family medicine physician on our Clinical team, presents “Helping Teens Understand the Risks of Vaping.” Learn how nicotine affects health and the diverse strategies we use to support teens – and patients of all ages – for cutting back or quitting e-cigarette use
• Holly Russell, M.D., and Susan Gasparino, M.D., both physicians, spoke about our smoking and vaping cessation programs on an episode of 103.9 WDKX's Check Your Health podcast.
• Ramón Cruz, TTS, lifestyle counselor and Commit to Quit! instructor, shares several health benefits associated with quitting, even after a coronary artery disease diagnosis.
• How does smoking impact your experience with food? What about our sense of taste and smell? Ramón Cruz shares some important takeaways.
• 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.
• Jennifer Lee, M.F.T., C.P.T., T.T.S., 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.
• Tobacco cessation expert Anne Sammler, M.A., shares helpful tips for individuals ready to stop smoking in an essay featured in the Democrat & Chronicle.
• Geof Williams, M.D., expert on tobacco cessation, shares tips on how to stop smoking.
• Smoking cessation and lifestyle counselor Anne Sammler, B.S.Ed., M.A., NCTTP, shares the benefits of quitting and how the Center for Community Health & Prevention's Nicotine Dependence Treatment Program can help you be successful.

Resources to help individuals set intentions that are right for them and move toward goals at a pace that feels right.

• Holly Russell, M.D., shares her take on New Year's resolutions and the advice she gives her patients for making S.M.A.R.T. goals they can be successful in both attaining and maintaining.
• April Ho, R.D., C.P.T., 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. 
• Goal Setting: Lead Registered Dietitian and Certified Personal Trainer April Ho spoke with Spectrum News Rochester about setting SMART goals. 
• Registered Dietitian Bethany Moran shares strategies for goal setting to help set yourself up for a year that feels fulfilling and successful to you.
• 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.
• 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.
• In this Democrat & Chronicle essay, Anne Sammler, nicotine cessation expert, shares the importance of investing in your health.
• Geof Williams, M.D., shares helpful tips on how to be successful in keeping on track with New Year's resolutions.

Resources for general nutrition and health that support longevity.

• Starches vs. Grains - What are the differences between starches and grains? Registered Dietitian and Certified Diabetes Educator Amanda Schantz has some tips to help you to navigate them.

• Fresh produce is abundant during the summer, and what better place to support your local farmers than the public market!  Registered Dietitian Elizabeth Eisnor takes us along on a trip to the City of Rochester Public Market and shares what to keep in mind before you go.

• Steamy summer temperatures can make the thought of cooking in the kitchen unbearable, but we still need to eat. CCHP Registered Dietitian Bethany Moran offers some tips for cooling down in the kitchen.

• Wondering how to add more protein to your eating pattern? CCHP Registered Dietitian and Certified Personal Trainer April Ho shares her go-to protein sources.
• CCHP Registered Dietitian Allison Steinberger shares ways to help support your mental health through nutrition and fueling your body.
• Lead Lifestyle Counselor Jennifer Lee, M.F.T., C.P.T., T.T.S., shares ways to advocate for yourself at your next doctor's visit.
• Sleep has a large impact on an individual's overall health. CCHP Lifestyle Counselor Jennifer Lee talks about the importance of getting enough sleep and strategies that can help improve one's sleep habits.
• What is the most important nutrition message April Ho, CCHP registered dietitian and certified personal trainer, thinks people should know in the new year? Listen to the latest episode of 103.9 WDKX's Check Your Health podcast to hear her answer.
• As grocery costs continue to rise, CCHP Registered Dietitian Elizabeth Eisnor revisits some ways to save money and prevent waste.
• Registered Dietitian Bethany Moran shares how the City of Rochester Public Market is a special resource that culminates the values of locally-grown produce and supporting interaction with, and accessibility of, healthful and nutritious foods for all community members.
• Amanda Schantz, R.D., C.D.E., M.P.H., shares 6 key ways to incorporate fruits, vegetables, whole grains and protein into a more balanced plate for small steps that can make a big difference in your health.
• 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.
• 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, R.D., C.P.T., lead dietitian at our Center, offers some tips for navigating this complex food sustainability landscape with greater ease.
• In this video “Safe Alcohol Use,” Holly Russell, M.D., a family medicine physician, shares important reminders about drink size, alcohol content and the effect of alcohol use on our overall health. Enjoy your beverages safely with these tips in mind.
• 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.
• Did you know that eating fruits, vegetables and whole grains 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.
• Veggie Burger Breakdown: 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!
• 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.
• Registered Dietitian Jill Chodak busts food myths about "cheat days" and keeping food out of the house.
• Navigating a Farmer’s Market: Do you like going to your local farmers' market? Nina Rosien, R.D., C.D.N., offers tips for making the most out of your trip and how she plans to use a recent produce haul of her own.
• Hydration: Are you drinking enough water throughout the day? Registered Dietitian Nina Rosien offers creative ideas to ensure you're staying hydrated.
• Meal Planning: April Ho, R.D., C.P.T., breaks down her meal planning strategy and shares tips for success. 
• What is the role of a registered dietitian? Why would you go to see one? April Ho, R.D., C.P.T., and Nina Rosien, R.D., C.D.N., joined Fox Rochester's Matt Molloy to answer these questions and more.
• 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. 
• Adding More Beans: In this Democrat & Chronicle essay, Nina Rosien, R.D., C.D.N., shares ways to add more fiber to your plate with beans.
• Mediterranean Diet: 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.
• How can communication be more effective, especially in medical settings, in regard to weight and personal health? Clinicians Jill Chodak, R.D., C.D.N., and Holly Russell, M.D., joined Donna Burnette who shared her personal story on WXXI Connections with Evan Dawson. Listen here.
• 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.
• Is BMI an effective measure for one's health? What are better ways to assess how we're doing? CCHP clinicians Jill Chodak, R.D., C.D.N., and Holly Russell, M.D., addressed these questions and more on an episode of WXXI News' Connections with Evan Dawson.
• 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.
• Got Health? Talk: Fad Diets, Food Myths & How Fiber Saves the Day!
• Fall Produce: Melissa Roth, R.D., C.P.T., wrote a guest essay on the health benefits of some favorite fall vegetables for the Democrat & Chronicle.
• 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!
• 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. 

Holidays

• 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. 
• Registered Dietitian Jill Chodak shares an example of a balanced plate for the Thanksgiving holiday
• Kayla Womeldorff, R.D., C.D.N., CSOWM, debunks myths about saving up for a large meal and detoxing after the holidays.
• Don't be spooked, CCHP Registered Dietitian Kayla Womeldorff shares fright-free tips for a healthier Halloween. 
• 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. 
• Clinical dietitian Jill Chodak shows how her family balances their plate and strives toward mindfulness and balance during Hanukkah with her homemade latke recipe

Grilling

• CCHP Registered Dietitian Jill Chodak breaks down the nutrition facts for popular veggie burgers when compared to beef or turkey burgers, so you can find the one that’s right for you!
• Fire up the grill and switch up the menu with this grilled shrimp taco recipe from Jill Chodak, R.D., C.D.N.. Cook along with Jill as she dives into the health benefits of this fiber-rich and colorful meal. 
• In this Democrat & Chronicle essay, Justin Kelsey, MHA, CPT-CIFT, shares helpful strategies for achieving great BBQ flavors while using healthier alternatives and grilling techniques.
• Kayla Womdeldorff, R.D., C.D.N., shares healthy grilling options.
• It's BBQ season: Try this approach to healthy eating: Jill Chodak, R.D., C.D.N., offers advice on mindfulness, intention and more when it comes to eating right and making the most of your summer.