CDC: Five Minutes or Less for Your Health: Encourage Health through Play, 11/28/2014

November 28, 2014

CDC Five Minutes or Less for Your Health: Encourage Health through Play

With September officially National Childhood Obesity Awareness month and the weather still warm, encourage your kids to get their recommended one hour of physical activity by playing! Now that school is back in session, they’ll be itching to burn off that energy, and what better way to recognize National Childhood Obesity Awareness month by helping your kids adopt healthier habits, in a fun way? Encourage active games, such as soccer, basketball, or even playing …

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HEALTHY RECIPE: Coconut Creamed Corn, 11/26/2014

November 26, 2014

Coconut Creamed Corn


Coconut milk (the kind in the can—not the kind you drink), can bring fresh and exciting new flavor to old recipes! When using coconut milk, it is best to opt for the lighter variety, as standard coconut milk is fairly high in fat (even if it’s a better fat). This recipe takes corn to a whole new, exotic level with light coconut milk, lime juice, and peppers.


Click here to find out how to put it all together!

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YALE: Healthier versions of lunchables are outnumbered and out of reach, 11/24/2014

November 24, 2014

Healthier versions of lunchables are outnumbered and out of reach

Have you ever wondered just how healthy lunchables are? According to a recent report by the Rudd Center, only 5 out of 42 varieties meet nutrition standards for advertising to children. What’s even worse is that in supermarkets, less nutritious versions of lunchables outnumber the healthier ones 6 to 1 and are often stocked on the top shelf above eye level for both adults and children. Most of the 37 unhealthy varieties of lunchables contain cookies, …

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HEALTHY RECIPE: Vegetable Tacos, 11/19/2014

November 19, 2014

HEALTHY RECIPE: Vegetable Tacos


Part of the reason that vegetables can lack appeal is that we are limited in our knowledge of ways to prepare them. Who doesn’t get sick of over-boiled, flavorless greenery? This recipe for vegetable tacos can make a vegetable lover out of the most ardent vegetable-phobe!


The sweet potatoes and cauliflower are key for making these just as hearty and filling as tacos with meat but the other vegetables listed can be substituted for what you have on hand. The various seasonings and …

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PHILLY.COM: Sports drinks for the non-sporty cause weight gain, 11/14/2014

November 14, 2014

Sports drinks for the non-sporty cause weight gain

Before you drink your next sports drink, consider drinking a glass of water instead. It could save you loads of unwanted calories and sugar. A recent study published in the journal Obesity suggests that young people who consume one or more sports drinks each day gained more weight over a three year period than classmates who chose other beverages. Sports drinks were developed for people engaging in at least 60 minutes of vigorous activity in the heat, so …

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US NEWS: Sneaky Ways to Get More Veggies Every Day, 11/12/2014

November 12, 2014

US News: Sneaky Ways to Get More Veggies Every Day

Do you eat enough vegetables every day? Most Americans are not consuming enough veggies, so they aren’t getting as many vitamins and nutrients into their bodies. There are plenty of ways to sneak in more vegetables into your lifestyle. Try some of these tips:

In the Morning…
Fold veggies into eggs by chopping and sautéing some onions, green peppers and mushrooms (or whatever you like), then adding eggs and making it a scramble.

For Lunch…
Add puree to anything with …

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YAHOO: What is Gluten, Anyway?, 11/10/2014

November 10, 2014

What is Gluten, Anyway?

We have all heard the term “gluten free” come up recently at restaurants or in the grocery store. The question is: what is gluten? Gluten is a protein found in wheat that gives many foods their structure. Gluten is found naturally in grain products such as cereal, bread, crackers, pasta, cookies, and even beer. There is also gluten in items you wouldn’t think of such as some salad dressings, soy products, soups, and creamy sauces. The reason items are labeled gluten free …

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US News: Top Food Lies at the Grocery Store, 11/7/2014

November 07, 2014

US News: Top Food Lies at the Grocery Store

Be Careful at the Grocery Store

Lately, food manufacturers have increased their marketing strategies by placing a seemingly healthy label on their products. Next time you go grocery shopping, be wary of these five phrases on the label:

Wheat bread

Wheat bread and white bread are both made from refined wheat flour, so when you are purchasing bread, look for “100 percent whole wheat” or “100 percent whole grain” on the front of the loaf. This ensures that the loaf …

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US NEWS: What Science Says about the Veggies You’re Avoiding, 11/5/2014

November 05, 2014

US News: What Science Says about the Veggies You’re Avoiding

The Benefits to Eating Potatoes

Potatoes offer a lot of health benefits that many people aren’t aware of. They come in dozens of varieties, and though all have vitamins, minerals, and fiber, each has a unique nutritional profile.

Red and purple potatoes: These colorful spuds are antioxidant-rich and have been found to help lower blood pressure. They’re great in healthy potato salads or mashed.

Russet potatoes: These classic potatoes are filled with potassium, which is important for healthy cell function, and …

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CNN HEALTH: ‘Gluten-Free’ Now Really Means Gluten-Free, 10/31/2014

October 31, 2014

CNN Health: ‘Gluten-Free’ Now Really Means Gluten-Free

In August of last year, the U.S. Food and Drug Administration (FDA) declared that food manufacturers had to make their gluten-free products meet FDA requirements in one year. Federal regulations stipulate that the “gluten-free” label means that the product contains fewer than 20 parts per million of gluten. This measure is the lowest amount scientists can consistently detect in a food.

A product labeled “gluten-free” also can’t contain any of the following:

• An ingredient that is any type of wheat, …

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TIME: How to Stop Teens from Drinking Soda, 10/23/2014

October 23, 2014

TIME: How to Stop Teens from Drinking Soda

A study recently published in the American Journal of Public Health displayed informing kids and teens about exactly what they would have to do to burn off the calories in a soda led to decreased sizes in purchasing, or a stop in the purchasing of these sugary beverages. In low-income Baltimore neighborhoods, beverage purchases by over 3,000 kids and teens between the ages of 7 and 18 years were analyzed. A shocking 98% of those purchases made by …

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AARP: Extreme Restaurant Meals, 10/17/2014

October 17, 2014

Extreme Restaurant Meals


As we know, fast food and even sit down restaurants are known for packing calories in most of their meals.  While restaurant chains are responding to people’s desire to eat healthier foods and are offering lower calorie choices, they are still offering increasingly higher calorie meal options than previous years.  The Center for Science in the Public Interest (CSPI) has been “awarding” restaurants each year who offer the meal choices with the highest calories.  When CSPI began doing this in 2007, it was …

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GREATIST: 31 Healthier Store-Bought Snacks (Under 150 Calories), 10/11/2014

October 11, 2014

31 Healthier Store-Bought Snacks (Under 150 Calories)

There may a come a time when you need snacks and simply don’t have the time to cook them yourself. This helpful article lists some snacks and brands you can buy ready-to-eat at the grocery store. Bonus? They are all under 150 Calories. If you must have a grab-and-go snack from the store shelves, this is a good place to start! Remember to always read nutrition labels for yourselves, however. Check out our Eat Right guide for information on …

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MAYO CLINIC: Eating Nuts Can Increase the Health of Your Heart, 10/1/2014

October 01, 2014

Eating Nuts Can Increase the Health of Your Heart         

Who knew nuts could be good for your heart? According the American Heart Association, you should eat four servings of unsalted nuts every week. Nuts are full of unsaturated fats, omega-3 fatty acids, fiber, and vitamin E which are all good for your heart and overall health. People who eat nuts as a part of a heart-healthy diet also can lower their cholesterol levels as well as reduce the risk of developing blood clots which can …

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US NEWS: Power Outage: Refrigeration 101, 9/29/2014

September 29, 2014

Power Outage: Refrigeration 101

The power is out. You just bought groceries. Not sure what to do? Follow these steps to save your food from spoiling during your power outage.

During the Power Shortage:

Keep it closed! Keep the doors closed for both the refrigerator and the freezer as much as possible in order to keep food at a cold and safe temperature. Fridge food can stay cold for about 4 hours if it the door stays closed. A freezer can keep the same temperature for 48 hours …

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TODAY: Stress Eating Could Pack on 11 Extra Pounds per Year, 9/24/2014

September 24, 2014

Stress Eating Could Pack on 11 Extra Pounds per Year

Have you ever had a stressful day where all you want to do is indulge in your favorite unhealthy foods? Chances are you’re not alone. Many people combat stress by eating high fat “comfort” foods to make them feel better. It turns out that stress eating causes more weight gain than you would expect. Experiencing one or more stressful events prior to eating a high fat meal slows the body’s metabolism so much that it could …

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US HEALTH NEWS: How Much Water Should I Drink?, 9/18/2014

September 18, 2014

Is it true that people should drink eight glasses of water per day? How do you know if someone is dehydrated?

Water is usually considered to be the best way to stay hydrated, but electrolytes play an important role, too. They are responsible for fluid regulation, muscle contraction, and nerve function. The best recommendation to determine if you need water is to listen to your body. Take note of when you’re thirsty or tired, because that may mean you are dehydrated. Also, pay attention to the …

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HARVARD HEALTH: Healthy Options When Dining Out, 9/17/2014

September 17, 2014

Healthy Options When Dining Out

Dining out can be a fun experience with friends and family and is something most people enjoy. The one thing that dining out is not good for is your daily diet. A healthy day or even week of eating healthy can be ruined by one meal when dining out. Don’t worry though! There are things you can do to control portion sizes and cut back on the amount of calories you consume while dining out. Follow these simple steps to enjoy …

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RWJF: School Leaders Report Widespread Student Acceptance of Healthier Lunches, 9/16/2014

September 16, 2014

School Leaders Report Widespread Student Acceptance of Healthier Lunches

According to a recent study published online in Childhood Obesity, 70% of school leaders in elementary schools across the nation report their students are pleased with healthier lunches. An additional study is displaying that elementary students aren’t the only ones; about 70% and 63% of middle school and high school students, respectively, are pleased with the healthier meals. Nearly half of the principals and food service providers that responded to the survey for the study expressed that …

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AARP: Eat to Beat Cancer, 09/09/2014

September 09, 2014

Eat to Beat Cancer

We have long heard about the benefits of particular health foods. “An apple a day keeps the doctor away,” still rings true as studies are finding foods such as apples, nuts and lentils may prevent certain kinds of cancers.  Foods containing elements such as resveratrol (in red grapes and red wine), sulforaphane (in broccoli), and lycopene (in tomatoes) may prevent or break down the formation of cancerous cells. So, eating a diet based around fruits, vegetables, and whole grains will not only …

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US NEWS HEALTH: How to Keep Your Sushi Healthy, 09/07/2014

September 07, 2014

How to Keep Your Sushi Healthy

Eating sushi has been a booming trend in the United States, but there are many alterations and add-ons that take this seemingly healthy dish into a tempura dipped, deep fried, or candy-topping treasure. Here are a few ideas to keep a nourishing sushi meal.

Choose brown rice.  Whole-grain brown rice is also higher in fiber than white rice, meaning it will make you fuller, quicker – and that means less rolls and less calories.
Add some wasabi. Studies have shown a connection …

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TIME: 6 Veggies You Only Think You Don’t Like, 09/06/2014

September 06, 2014

TIME: 6 Veggies You Only Think You Don’t Like

Many people whose parents forced them to eat vegetables they didn’t like still hold onto those dislikes as adults.  Boiled, soggy Brussels sprouts and beets and broccoli- Yuck!  But your taste buds change throughout your lifetime, and there are many more ways to cook these healthy veggies than just boiling or steaming them.  Try some of these ideas with your family, and see if they change your mind!

Brussels Sprouts

Why eat them?  These baby cabbages have just 38 …

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MAYO CLINIC: Farmers market: A healthy way to buy local, 9/5/2014

September 05, 2014

Farmers market: A healthy way to buy local

Rather than heading to the grocery store this summer, head to your local farmers market instead. According to a national survey of chefs, farmers markets are a major trend for 2014. Shopping at a farmers market has many benefits, including supporting the local economy, providing an opportunity to refresh your healthy eating habits, and offering a wide variety of healthy food to choose from. Fruits, vegetables, and most other products found at farmers markets are homegrown and free …

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Do Right! Healthy Corner Store Farmer’s Market

September 05, 2014

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MAYO CLINIC: Carbohydrates: They can be healthy!, 09/04/2014

September 04, 2014

Carbohydrates: They can be healthy!

We have all heard of the many diets that ban carbohydrates and claim that removing them from your diet will make you healthier. The truth is, carbohydrates are an important part of a healthy diet and should be consumed every day. However, the type of carbohydrates you are eating can influence your health. Healthy carbohydrates consist of fruits, vegetables, milk, nuts, grains, seeds, and legumes. Unhealthy carbohydrates include processed foods with added sugar such as snack foods, desserts, and sweetened beverages. …

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Nutrition Train the Trainer Graduation!

August 28, 2014

On Tuesday, August 19th, we had our first Nutrition Train the Trainer graduation for Avondale and Choice Residents! We had nine total graduates, with seven Choice residents across six households.

During their seven weeks, a former Train the Trainer graduate taught residents everything from portion sizes and My Plate, to stretching the dollar and planning out meals. Through healthy cooking demonstrations, graduates were able to receive hands-on learning and apply their knowledge in the kitchen! Not only did they learn about better foods, but they tasted and prepared …

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TIME: Are All Calories Created Equal?, 08/25/2014

August 25, 2014

Are All Calories Created Equal?

For years, people have wondered whether quantity or quality mattered most when it comes to calories. Is it better to eat a cheeseburger with about 300 calories or a salad bar with lean protein and whole grains that might add up to nearly 500 calories? A new study says that neither of these approaches is entirely right, but that by using elements of both options, people can lose weight and stay healthy without starving themselves or obsessing over calorie counting.
Americans …

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HUFFINGTON POST: Is Obesity a Socially Transmitted Disease?, 08/14/2014

August 14, 2014

Is Obesity a Socially Transmitted Disease?

Although eating out with friends and family has many social and emotional benefits, it also may take a toll on your waistline. According to recent research published in the Journal of American Nutrition and Dietetics, what we eat and how much we eat is highly influenced by those eating with us. In this study, when participants were told that others were eating a low-calorie food, the participants also ate more low-calorie food. The same held for high calorie options: …

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HEALTHY RECIPE: Diabetics Can Enjoy Smoothies, Too!, 08/13/2014

August 13, 2014

Diabetics Can Enjoy Smoothies, Too!

Smoothies are one of the most popular ways for those who are new to healthy eating to incorporate fresh fruit into their diets. They make quick, delicious breakfasts and vitamin-packed desserts. However, for those of us who are diabetic, we may have hesitated to give them a try due to a concern about sugar levels. It’s true that if one isn’t careful, a smoothie can become just as sugar-laden as a milkshake, but this article from provides tips for diabetics …

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MAYO CLINIC: Foods to Eat When Coping with Anxiety, 08/11/2014

August 11, 2014

Foods to Eat When Coping with Anxiety

Watching what you eat may help cope with anxiety. Follow these tips to assist in coping with anxiety.

Eat a breakfast that includes some protein. This will help you feel fuller longer and provide more energy for the day. Have some eggs with fruit, peanut butter on whole wheat toast, or add protein powder to your morning smoothie.
Eat complex carbohydrates; they can have a calming effect on the body. Complex carbohydrates include foods such as whole grains oatmeal, bread, and …

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CNN Health: 4 Surprising Benefits of Vegetables, 08/04/2014

August 04, 2014

4 Surprising Benefits of Vegetables

Did you know that vegetables are a powerful food group? They can also help you lose weight and decrease your risk of chronic diseases. However, most people across the nation don’t consume enough of them. Here are 4 noteworthy skills that eating vegetables can do for you to enhance your lifestyle.

1.)    Battle Bloat!

Vegetables are rich in fiber, which flushes out waste and gastric irritants and prevents constipation by keeping the digestive tract moving. Vegetables can also help you look leaner by …

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MAYO CLINIC: Functional Foods Give a Boost to Your Wellness, 07/31/2014

July 31, 2014

Functional Foods Give a Boost to Your Wellness

Eating healthy is an important part of living a healthy lifestyle. Besides eating healthy to maintain a healthy weight, there are certain foods you can eat to help protect against diseases such as cancer and heart disease. Functional foods have been identified by researchers to have a positive effect on health and prevent disease. Functional foods include fresh fruits and vegetables, whole grains, low-fat dairy products, nuts, and fish.  Specifically, cauliflower, broccoli, kale and other vegetables in the …

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Healthy Corner Store Network Expands

July 25, 2014

Good News in Cincinnati’s Food Deserts

The Health Gap is continuing to spread healthy messages out into the community with our Healthy Corner Store partners!  Our vision is to increase availability and sales of healthy, affordable foods in small-scale corner stores in underserved communities. Replicating Philadelphia’s successful model, we have worked with stores in Avondale, the West End and Walnut Hills with more planned.


The goals of the initiative are as follows:

Increase access to healthy foods
Increase sale of healthy food items
Decrease alcohol and tobacco advertisement
Provide nutrition education …

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HUFFINGTON POST: Snack Tips for Healthy Weight Management, 7/25/2014

July 25, 2014

Snack Tips for Healthy Weight Management

Snacking throughout the day has become common practice in America, and if done wisely, it can help prevent overeating at meal times by keeping you comfortably full throughout the day.

Avoiding high fat, high calorie snacks is essential—and there are ways to make your snacks even healthier. To begin, you should make sure your snacks contain protein because they are harder to digest than fats or carbohydrates; this means they can keep you fuller for longer!

Eating snacks in smaller bowls …

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Brilliant Banana Bread: Healthy Cooking for Kids!

July 25, 2014

Brilliant Banana Bread

How long will it take? About 90 minutes (an hour and a half)
What ingredients will I need? 

2 eggs
1¾ c. whole-wheat flour
2 tsp. baking powder
¼ tsp. baking soda
½ tsp. salt
1/3 c. vegetable oil
2/3 c. sugar
1 c. mashed bananas (about 3 bananas)


What supplies will I need?

oven (you’ll need help from your adult assistant)
measuring cups and spoons
small bowl
medium-size bowl
large bowl
bread pan coated with nonstick cooking spray


What to do:

Preheat the oven to 350°F
Beat eggs well in a small bowl.
In a medium-size bowl, sift together the flour, baking …

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HEALTHY RECIPE: Smoothies for Breakfast, 7/19/2014

July 19, 2014

Smoothies for Breakfast

Smoothies can be an excellent option for a quick, healthy breakfast. The key is to use healthy ingredients such as fresh or frozen fruits, skim milk, and sugar-free nut butters which can be packed with protein to keep you satisfied all morning long. If prepping the ingredients every morning takes too much time, you can prepare the ingredients ahead of time! Spend a few minutes on a Sunday night to cut up your fruits and put them in baggies. Momables walks you through …

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RWJF: Is Comfort Eating Actually Comforting?, 7/18/2014

July 18, 2014

Is Comfort Eating Actually Comforting?

Do you have a go-to comfort food? Everything from sweet to savory, many of our comfort foods are usually high-fat, calorie-filled treats. When we are filled with negative emotions, many of us calm down with a hand reaching towards one of our comfort foods. No wonder stress is such a blame for poor health!

Studies have shown that the consumption of our comfort foods in times of stress appears to shift our thinking away from what is causing that stress, whose effects …

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RWJF: Tax on Calories in Sugar-Sweetened Beverages Predicted to Reduce Consumption of Beverage Calories, 7/15/2014

July 15, 2014

Tax on Calories in Sugar-Sweetened Beverages Predicted to Reduce Consumption of Beverage Calories

In a study published by the American Journal of Agricultural Economics, it has been estimated that a 0.04 cent per-calorie tax on beverages that are sugar-sweetened would result in 5,800 fewer calories consumed annually per person.

Throughout four New York state regions, supermarket sales data was analyzed; in comparison to the 0.04 cent per-calorie tax estimated to drop beverage calorie consumption by 9.3 percent, a half-cent tax per-ounce is predicted to only slash beverage …

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KAISER PERMANENTE: Delicious and Nutritious: Tips for a Healthier Summer, 7/9/2014

July 09, 2014

Delicious and Nutritious: Easy and Affordable Tips for a Healthier Summer

Did you know that children are more at risk of sudden weight gain during the summer than any other season?  That’s just one reason why it’s so important to keep your home junk food-free and full of healthy snacks and meal staples this summer.  You might ask, “But how can I make it through summer without enjoying my favorite treats?”  We know that ice cream runs, barbecues, vacations and the annoyance of trying …

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RWJF: Studying In-Store Marketing of Healthy Food, 7/7/2014

July 07, 2014

Studying In-Store Marketing of Healthy Food

For nearly two years, from November 2010 to October 2012, eight supermarkets in Philadelphia were involved in a marketing study targeted to increase the sales of healthy items. Two grocery store chains, in partnership with The Food Trust and the University of Pennsylvania, piloted multiple in-store marketing interventions to observe its effects on the sales of healthier products, particularly five categories: beverages in coolers, beverages in aisles, cereal, frozen meals, and milk. Key findings were published in the American Journal …

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HEALTHY RECIPE: Jamaican barbecued pork tenderloin, 6/24/2014

June 24, 2014

Jamaican barbecued pork tenderloin

If you can’t make it to the Caribbean this summer, bring the Caribbean to your family with this delicious Jamaican-style recipe for pork tenderloin. When you trim the excess fat, pork tenderloin is as lean as chicken breast. Add the right spices, a little honey, and a few other ingredients—then fire up the grill! Everyone will be begging for more of this tasty, healthy dish!

Click here for the full recipe.

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HEALTHY RECIPE: Egg and Cheese Bake, 6/21/2014

June 21, 2014

Egg and Cheese Bake

Did your mother or grandmother have one of these egg separators in her kitchen? If you don’t have one of your own, you should take a couple of dollars to the store and invest in one!

This egg and cheese bake is a healthy option if you have to feed a lot of mouths for breakfast—but it calls for a few egg whites in addition to whole eggs. You’ll also need some skim milk and reduced fat cheese. The rest is almost up …

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HUFFINGTON POST: Setting the Table for a Healthy Workforce, 6/12/2014

June 12, 2014

Setting the Table for a Healthy Workforce

Many of us know that what you eat can impact your health.  But did you know it also has an effect on your performance at work?  People who don’t eat enough nutritious food have trouble concentrating and making good decisions and are at greater risk for workplace accidents.  People who do get enough healthy food during the work day are much more likely to rate their performance at work as “good” or “excellent”.

Americans who work full-time eat …

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KIDS HEALTH: Help Your Parents Get Healthy, 6/11/2014

June 11, 2014

Help Your Parents Get Healthy

Listen up, parents!  In a recent survey by, kids told researchers how much their parents’ lifestyle choices impact them. 46% of children are concerned about their parents’ health, and 69% wish that their parents would make changes to be healthier.  However, you have the power to make a change!  The majority of parents surveyed said that they would work harder to get healthy if their kids asked them to. So if your child asks you to make a …

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PUBLIC NEWS SERVICE: Healthy Meals for Healthier Ohio Kids, 6/5/2014

June 05, 2014

Healthy Meals for Healthier Ohio Kids

  As many of us know, nutrition plays a large role in our overall health. For all ages, a healthy diet is one of the goals of a healthy lifestyle. However, as children develop and grow, nutritional needs are at their peak, especially since experts believe there is a link between nutrition and learning. The reputation of school meals in the past has not been one that necessarily comes to mind when thinking of the word ‘healthy.’ However, Cincinnati …

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HEALTHY RECIPE: Mac ‘N Cheese—Lightened Up!, 2/20

February 20, 2014

Mac ‘N Cheese is a comfort food for many of us.  If the comfort of Mac ‘N Cheese leaves you feeling guilty, try this recipe for a Lighter, Baked Mac ‘N Cheese.  Want more bang for your bite? Add some colorful vegetables such as broccoli, purple cauliflower, or kale to this dish and reap the benefits of hidden nutrients.
Photo credit

Read full recipe here.

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