Blog Posts

Parks in Hartford Offer Free Activity

2/25/2020

Hartford parks provide a great opportunity to be active all year long. You won't need fancy equipment or a gym membership. Just grab a pair of comfy shoes and a water bottle and you can start walking on one of the many safe trails today.

The parks are fun for everyone! Parents and sports fans will enjoy all of the great playgrounds, pools, and ball parks.

Following are our 8 favorite Hartford parks for walking and playing for FREE in Hartford. Want a handy resource to take with you? Download our Hartford Parks Guide (PDF).

Bushnell Park (Downtown)

See monuments, artwork, sculptures, and a 100-year-old carousel as you walk through Bushnell Park. For the kids, there is an awesome playground! This park also hosts many great events throughout the year to get you moving. In the winter, Winterfest Hartford offers free ice skating, skate rentals, and lessons. Beginning in May, there are free tours of The Soldiers and Sailors Memorial Arch, Historical Park Tours, and Lunchtime Tree Tours. Visit: BushnellPark.org for more information.

Address: 99 Trinity Street, Hartford, CT 06103
Parking: Metered parking available along the edges of the park Monday-Friday 8 AM - 6 PM. All other times parking is free, including weekends.

Colt Park (Sheldon-Charter Oak)

Located in southeast Hartford, this park is a great place to take the kids! Take a walk around the track or play handball, racquetball, soccer, baseball, softball, or football on one of Colt Park’s many sports fields. Younger kids will enjoy exploring playscapes and swing sets. In the summer months, enjoy cooling off in the park’s outdoor swimming pools and splash pads.

Address: 106 Wethersfield Avenue, Hartford, CT 06114
Parking: Available on Morris Street

Elizabeth Park (West Hartford)

Be sure to visit this park in the warmer months when flowers are in bloom. Take a walk through the park or play a game on the tennis courts, basketball courts, or ball fields. There’s also a playground for children to enjoy. Our favorite way to exercise at Elizabeth Park is Walk with a Future Doc! This walking group is a fun, free, and safe way to get active, learn about health, and meet new friends! Check out the Walk with a Doc, UConn School of Medicine Facebook page for upcoming walks.

Address: 1561 Asylum Avenue, West Hartford, CT 06117
Parking: Available for free throughout the park.

Goodwin Park (South End)

Home to a fitness circuit, basketball court, playscape, tennis courts, walking trails, swimming pool and spray pad, Goodwin Park is a beautiful place to get active in Hartford!

Address: 1192 Maple Avenue, Hartford, CT 06114
Parking: Available at 128 Goodwin Park Road and 17 Ridge Road

Hyland and Rocky Ridge Park (Frog Hollow/Behind the Rocks)

Feeling competitive? Grab some friends and get a game of basketball, soccer, baseball, or tee-ball going at one of Hyland and Rock Ridge Park’s many sports fields. Kids will love this park for the playscape and splash pad!

Address: 355 New Britain Avenue or 75 Zion Street, Hartford, CT 06106
Parking: Available at 359 New Britain Avenue

Keney Park (North End)

There is so much to explore at Hartford’s Keney Park! Go for a walk at one of the many fitness and walking trails. You can also play cricket, tennis, baseball, softball, tee-ball, basketball, and disc golf here. Explore the park with this beautiful Keney Park Tour from our friends at the Keney Park Sustainability Project.

Address: 280 Tower Avenue Hartford, CT 06112 (additional entrances on Windsor Ave, Greenfield St, and Ridgefield St)
Parking: Available at 500 Vine St, 244 Greenfield St, and 112 Ridgefield St

Pope Park (Frog Hollow)

Located in the Frog Hollow neighborhood of Harford, you can play basketball, baseball, softball, or soccer here! Kids will love the playscape and spray pool. Speaking of pools, Pope Park has indoor and outdoor pools so you can swim anytime of the year. Pope Park is also home to the Samuel V. Arroyo Recreation Center. The City of Hartford Recreation Division has info on pool hours and free classes like Zumba, Afro-Latino Dance, and Boot Camp Fitness.

Address and Parking: 30 Pope Park Drive, Hartford, CT 06106

Riverside Park (Downtown/North Meadows)

Get out for a walk on Riverside Park’s paved walkways or 4.5 miles of unpaved riverfront trails! You will also find playgrounds, a cricket field, and volleyball court. Watch for free yoga classes and other fun activities on the Riverfront Recapture Facebook page! Learn more about Riverfront Recapture at Riverfront.org, where you will find other recreation opportunities including Charter Oak Landing.

Address: 20 Leibert Road, Hartford, CT 06120
Parking: Available at 57 Leibert Rd, plus lots of free, off-street parking within the park.

Hartford Park Resources

All parks can be reached via the Hartford City Bus system. For more info, visit CT Transit at CTTransit.com
Follow what is happening in Hartford parks on their, View from the Parks Facebook page
Find maps and more at Hartford.gov/parks
For healthy activities around Hartford, visit the City of Hartford Recreation Division.

See our Free Health Events in CT calendar for even more great ways to be active throughout CT!

*Hartford map modified from HartfordInfo.org.

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Weight Loss on a Budget

1/27/2020

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The number one question we get through our Ask a Nutritionist form is, “How can I lose weight?” It is a tricky question since there is no one right answer. Every person has his or her own special needs.

What we do know for sure - you don’t need a fancy meal delivery service, or a special diet plan to lose weight! Healthy weight loss comes from a little knowledge, and a lot of dedication. Below we’ll share some of our favorite, free tools and tips to help you meet your personal weight loss goals while saving money.

Know What You Need

The first step in managing your weight is knowing how many calories your body needs. Your own personal needs are based on your age, sex, height, weight, and how much physical activity (exercise) you get daily. You can find your healthy eating style using the MyPlate Plan. For a quick estimate, you can use our “Calories Needed Each Day” guide.

Maria's Weight Loss Plan

To understand how the MyPlate Plan can help you lose weight, let’s look at Maria:

Maria is a 44 year-old woman. She is 5 feet tall and weighs 135 pounds. She currently does not get much physical activity. She would like to lose weight, so she has more energy to play with her granddaughter.
According to Maria’s MyPlatePlan she needs 1800 calories to maintain her weight, or 1600 calories to get to a healthy weight.
By following the suggestions on her personalized MyPlatePlan, Maria can slowly lose weight to meet her goal.

Keep Track

Once you know what you need to do to lose weight, you need to make sure you do it. That means keeping track of what you eat and drink daily. You can do this by using your MyPlatePlan. You can also write it down in a daily journal, or in the notes of your phone. If you enjoy technology, the free Start Simple with MyPlate app or MyFitnessPal app may work for you.

Eat Regular Meals and Snacks

Your body is not meant to go without food for long. It’s a good idea to enjoy meals every 4 – 6 hours with small snacks in between (every 2 hours). This keeps your blood sugar steady and prevents hunger from causing you to overeat.

Fill Up on Fiber & Protein

Another tip for preventing hunger is to choose healthy, filling foods. Fruits, vegetables, whole grains, and beans contain fiber. These foods fill up your belly and keep your blood sugar steady. Protein also helps to keep your blood sugar level and prevents cravings. Adding a protein-rich food to every meal will help you eat less. Fill up on the following healthy foods:

Fruits and Vegetables - Half of the foods you eat during the day should be fruits and vegetables. Some great examples of filling fruits include apples, berries, oranges, bananas, pears, and melon. Fiber-rich veggies include leafy greens, broccoli, cauliflower, green beans, onions, okra, and celery. See Vegetables the Easy Way and 14 Tips for Using Canned & Frozen Fruits for more ideas.
Whole Grains - Brown rice, whole wheat pasta, whole grain bread, quinoa, oats, and popcorn are a few of the filling whole grain foods. Find more Whole Grain Tips from ChooseMyPlate.gov.
Lean Proteins – Chicken, turkey, fish, tofu, nuts, beans, eggs, and lentils are some of the healthiest protein foods. See the Cheapest Protein Foods and Save Money with Plant Proteins for more inspiration.

Snack Healthy

Snacks tend to have a bad reputation. That’s because many of the packaged foods we call “snacks,” like chips, cookies, cakes, are loaded with sugar, salt, and too many calories. To learn what makes a great snack see our Healthy Snacking Tips guide. You can also pick from our Healthy Snack Recipes, or explore 13 Homemade Snacks.

Drink Water!

We’ve talked about this on the blog before (here, and here, and even here). Water is the best choice in drinks. It doesn’t have calories which means you can drink as much as you want. Some studies have even shown that drinking water before meals helps to reduce your appetite. Besides, when staying active, it is important to get enough water so that you keep hydrated. Aim for 6-10 cups to day. Learn more at Water First for Your Thirst.

Move More

Don’t forget to move as much as you can! The more you move, the more calories you burn. Plus, all that movement helps to build muscle which helps to burn even more calories. Talk about a win/win!! Find lots of ideas on ways to get more activity in your day on the Move Your Way website. Keep it fun so you'll stick with it. Play with your kids, take a walk with a friend, or follow along to an exercise video on your phone.

For more fun ways to be active, check out our Free Health Events in CT calendar. There you will find activities like hiking, dance, yoga, and Zumba near you. And, watch for next month's blog where we uncover some of the best places to walk or hike in Hartford.

A Note On Weight

It's always a good idea to discuss your weight loss goals with a trusted physician and/or dietitian. They will know more about your personal health and physical abilities. Also, when losing weight, slow and steady is best. Fad diets that promise quick results often lead to weight gain. Lasting weight loss takes time. You can do it!

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Food Label Changes for 2020

12/24/2019

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Change is coming – and it’s good for your health! A new decade brings a new Nutrition Facts Label with even more helpful information. These changes will help you make the best choices when shopping for healthy foods.

What’s New on the Nutrition Facts Label

Comparison of Current Label to New 2020 Label

Image Source: FDA

The changes to the nutrition facts label come from years of research on how American’s actually eat, along with how diet impacts health. Using the sample label above, let’s walk through the 6 main changes and why they are so helpful.

1. Serving sizes are more realistic
Why? This means less math for you! It will be easier for you to see how many nutrients you are getting in a package. This is particularly helpful when estimating the calories or sugar content in beverages like soda which we usually drink all at once. In the past, serving sizes were often listed as 2-3 in a bottle, which meant you had to double or triple the numbers. TIP: You still need to pay attention to the serving size to know exactly how much you are eating or drinking.

2. Calories are larger and in bold
Why? This is so that you won’t miss them. The calories we take in through our diet directly impact our weight. Knowledge is power! Knowing how many calories you are getting is an essential tool in fighting weight gain and assisting in weight loss.

3. Calories from fat info was removed
Why? Research has shown that the type of fat is more important than the amount. So, the focus is now on lowering saturated or trans fat to assist with heart health.

4. Added sugars are included
Why? We’ve talked about how sneaky sugar is. It seems to be lurking everywhere. In order to get the nutrients you need, it is best to stick to less than 10 percent of calories from added sugar. The new added sugar information will help you follow that guideline.

5. Vitamin D & Potassium were added, and Vitamins A & C were removed
Why? Vitamin D is vital for strong bones, and potassium plays a role in healthy blood pressure. Many Americans do not get enough of these nutrients. By featuring them on the label it will be easier for us to get enough. Luckily, most people get plenty of Vitamins A & C, so they no longer need to be featured.

6. There is more info on the Daily Values (DV)
Why? The Daily Values for nutrients like sodium, dietary fiber, and Vitamin D changed based on the latest science. In addition, the wording on the DV footnote is a little easier to understand.

The 5/20 Rule for Daily Values

Even with the new changes, understanding the daily values (DVs) and their percentages can be tricky. The 5/20 rule can help.

A % DV of 20% or more is HIGH. Aim high for fiber, calcium, vitamin D, and iron (for children and some adults).

A % DV of 5% or less is LOW. Aim low for sodium, added sugars, and saturated fat.

The % Daily Values are used to estimate how well you are meeting nutrient needs based on a 2000 calorie diet over the course of a day. It is just a guide since many people need more or less calories. Find an estimate of How Many Calories You Need here.

No Nutrition Label Needed

If you want to keep things super simple when buying healthy foods, stick to whole, fresh foods like fruits and vegetables. You won't need a label to know that they are good for you!

You can also find the nutrients of almost any food in the USDA's FoodData Central online database.

Learn More About the Nutrition Label:

Read the Food Label from ChooseMyPlate.gov
The New and Improved Nutrition Facts Label (PDF)
Understanding the Nutrition Facts Label

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4 Easy Steps to Making a Casserole

11/19/2019

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Winter is a great time for casseroles! Casseroles make a delicious meal or side dish, especially for holiday parties and gatherings with family and friends. They are portable, easy to prepare, and you can customize them any way you like. Just follow these simple instructions and you’ll have a nutritious, balanced meal that won’t break the bank.

How to Make Your Casserole

Grease a 13 x 9 or 2 quart baking dish with cooking spray, vegetable oil, or butter.
Choose ingredients from the groups below and mix together in your baking dish. Cover with a heat-resistant lid or aluminum foil.
If you are ready to bake, preheat oven to 350°F and bake for 20-50 minutes until the casserole is heated through. Add any extra toppings like cheese in the last 10 minutes so they do not burn.
If you are not ready to bake, place the covered dish in the refrigerator for up to 3 days before baking. You can also freeze a casserole for up to 2-3 months. Just thaw in the refrigerator 1-2 days before you are ready to bake.

Casserole Ingredients

Whole Grains / Starch

2 cups of cooked pasta, rice, quinoa, other whole grain, or potatoes
- Whole Wheat Pasta
- Brown Rice
- Quinoa
-Sliced/Diced Potatoes

Protein

2 cups cooked meat, beans, or approximately 2 cans of fish
- Beans / Legumes (Chickpeas, Black Beans, Lentils)
- Diced Chicken or Ham
- Ground Turkey
- Lean Ground Beef
-Sliced Chicken Sausage
- Canned Tuna or Salmon

Vegetables

2 cups of chopped fresh, frozen (thawed and drained), or canned (drained) veggies
- Broccoli
- Cauliflower
- Spinach
- Green Beans
- Peppers
- Corn
-Peas
- Mushrooms
- Squash or Zucchini

Sauce

2 cups of sauce (or enough to cover the other ingredients)
- Canned Tomatoes or Tomato Sauce
-Basic White Sauce (Made with Butter, Flour, and Milk)
- 1 Can Low Sodium Cream Soup (Cream of Mushroom, Chicken, Potato, Tomato, etc. Thinned with Nonfat Milk)
- Salsa

Seasonings

1–2 teaspoons of dried spices, 2-4 teaspoons of fresh herbs
[Learn more about using herbs or seasoning blends.]
- ¼  Cup Chopped Onions or Scallions
- ¼  Sliced Black Olives
- ½  Cup Chopped Celery
- 1-2 Cloves Chopped Garlic
- Onion, Garlic, or Curry Powder
- Herbs like Oregano, Basil, Cilantro, Thyme, Marjoram, or Tarragon
- Salt and Pepper (To Your Liking)

Toppings (Optional)

- ¼ Cup Shredded Low Fat Cheese
- 2-4 Tbsp Parmesan Cheese
- ¼ Cup Chopped Nuts
- ¼ Cup Bread Crumbs
- Nonfat Sour Cream or Plain Yogurt (Add After Baking)

Classic Casserole Ideas

Rice & Beans Casserole
Brown Rice + Black Beans + Green Onions + Corn + Salsa + Garlic + Low Fat Monterey Jack Cheese + Nonfat Sour Cream

Baked Italian Pasta
Whole Wheat Pasta (Rotini or Elbows) + Lean Ground Beef + Spinach + Tomato Sauce + Garlic + Parmesan Cheese

Green Bean Casserole (No Grains or Protein)
Green Beans + Cream of Mushroom Soup + Onion Powder + Bread Crumbs

Healthy Casserole Tips

Use cheese sparingly. Cheese is delicious! But, it can add lots of calories, fat, and sodium to your dish.
Look for lower sodium and reduced fat canned soups and sauces, and rinse and drain canned vegetables to remove extra salt.
Casseroles are a great way to use leftovers! If you make extra grains and pasta, save them in the fridge. You will be able to assemble them into a casserole in minutes.
You can make casseroles in the microwave. In a glass dish using the 50% power setting, microwave the casserole for 10-30 minutes checking frequently to see if it is warm throughout.

Casserole Recipes

Would you rather just use a recipe? We’ve got loads of casserole recipes. Here are a few favorites:

Curried Chicken & Rice

Fajita Chicken Bake

Salmon Pasta Bake

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SNAP4CT Blog

Parks in Hartford Offer Free Activity

Bushnell Park (Downtown)

Colt Park (Sheldon-Charter Oak)

Elizabeth Park (West Hartford)

Goodwin Park (South End)

Hyland and Rocky Ridge Park (Frog Hollow/Behind the Rocks)

Keney Park (North End)

Pope Park (Frog Hollow)

Riverside Park (Downtown/North Meadows)

Hartford Park Resources

Weight Loss on a Budget

Know What You Need

Maria's Weight Loss Plan

Keep Track

Eat Regular Meals and Snacks

Fill Up on Fiber & Protein

Snack Healthy

Drink Water!

Move More

A Note On Weight

Food Label Changes for 2020

What’s New on the Nutrition Facts Label

The 5/20 Rule for Daily Values

No Nutrition Label Needed

Learn More About the Nutrition Label:

4 Easy Steps to Making a Casserole

How to Make Your Casserole

Casserole Ingredients

Whole Grains / Starch

​Protein ​​

​Vegetables

​Sauce

Seasonings

Toppings (Optional)

Classic Casserole Ideas

Healthy Casserole Tips

Casserole Recipes

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