5-2-1-0, Healthy Eating & Active Living

Every day, each person should have 5 fruits and vegetables, 2 hours or less of screen time, 1 hour of physical activity or playtime, and 0 sugary drinks!
Use the search feature below to find healthy recipes, exercise tips and more!
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A pound of dried beans will cost you two dollars, yield 8 cups cooked, and last you through at least as many meals — we’ve got 7 ideas to make them feel fancy while keeping costs down.

Read more: 7 Bean Recipes for the Broke Kitchen on Food52

Beans are yummy, filling, and inexpensive!

Parks in Waterbury

Now that the weather is warm, a great way to get in your hour of physical activity per day is at the park! Some of the parks listed have basketball courts, tennis courts, or baseball fields. But even if sports aren’t your thing, parks are great for a nice walk or jog!

  1. Bucks Hill Park, Montoe Road
  2. Chase Park, Sunnyside Avenue
  3. Coe Park, Brookside Road
  4. East Mountain Park, East Mountain Road
  5. Columbia Boulevard Park, Columbia Boulevard
  6. Curtin Park, Springbrook Road
  7. Fairlawn Park, Woodlawn Avenue
  8. Fulton Park, Cooke Street
  9. Hamilton Park, Hamilton Park Road
  10. Hayden Park, Grove Street
  11. Hopeville Park, Piedmont Street
  12. Huntingdon Park, Jarrett Avenue
  13. Lakewood Park, Lakewood Road
  14. Library Park, Grand Street
  15. M.L.K. Park, North Main Street
  16. Murray Park, Leone Street
  17. Pearl Street Playground, Pearl Street
  18. Rivera-Hughes Park, West Dover Street
  19. Rowland Park, West Main Street
  20. Schofield Park, Bunker Hill Avenue
  21. Sloping Acres Park, Bagley Terrace
  22. The Green, West Main Street
  23. Town Plot Park, Rosemount Avenue
  24. Washington Park, Sylvan Avenue

So next time the weather is nice, pack a healthy picnic and go check out a new park!

Parsnip and Carrot Puree
Ingredients:
8 parsnips, peeled and cut into 2-inch pieces
2 carrots, peeled and cut into 2-inch pieces
1/4 cup snipped (finely chopped) chives
6 tablespoons of extra-virgin olive oil, divided
Salt and pepper to taste
Directions:
Place the parsnips and carrots into a large pot and cover with salted water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, 15 to 20 minutes. Drain; return vegetables to pot. Turn heat to low, stir in the chives and 3 tablespoons of olive oil.
Begin to puree mixture using an immersion (or regular) blender. Add 3 tablespoons of olive oil and continue to puree until the mixture is smooth. Season with salt and pepper to taste.
This recipe adapted from one from All Recipes and the original can be found here: http://allrecipes.com/Recipe/Parsnip-and-Carrot-Puree/Detail.aspx

Parsnip and Carrot Puree

Ingredients:

  • 8 parsnips, peeled and cut into 2-inch pieces
  • 2 carrots, peeled and cut into 2-inch pieces
  • 1/4 cup snipped (finely chopped) chives
  • 6 tablespoons of extra-virgin olive oil, divided
  • Salt and pepper to taste

Directions:

  1. Place the parsnips and carrots into a large pot and cover with salted water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, 15 to 20 minutes. Drain; return vegetables to pot. Turn heat to low, stir in the chives and 3 tablespoons of olive oil.
  2. Begin to puree mixture using an immersion (or regular) blender. Add 3 tablespoons of olive oil and continue to puree until the mixture is smooth. Season with salt and pepper to taste.

This recipe adapted from one from All Recipes and the original can be found here: http://allrecipes.com/Recipe/Parsnip-and-Carrot-Puree/Detail.aspx

Roasted Carrot Salad
Ingredients:
2 pounds carrots, peeled and thinly sliced on the diagonal
1/2 cup slivered almonds
2 cloves garlic, minced
1/4 cup extra-virgin olive oil
Salt and pepper to taste
1 teaspoon honey or 1/2 teaspoon sugar
1 tablespoon cider vinegar
1/3 cup dried cranberries
4 ounces crumbled blue cheese
2 cups arugula
Directions:
Preheat an oven to 400 degrees F (200 degrees C).
Combine the carrots, almonds, and garlic in a mixing bowl. Drizzle with the olive oil, then season to taste with salt and pepper. Spread out onto an ungreased baking sheet.
Bake the carrots in the preheated oven until soft and the edges turn brown, about 30 minutes. Remove and allow to cool to room temperature.
Once cool, return the carrots to the mixing bowl, and drizzle with honey and vinegar (or whisk sugar into vinegar and drizzle); toss until coated. Add the cranberries and blue cheese; toss again until evenly mixed. Combine the arugula and serve immediately.
This recipe care of All Recipes and the original can be found here: http://allrecipes.com/Recipe/Roasted-Carrot-Salad/Detail.aspx

Roasted Carrot Salad

Ingredients:

  • 2 pounds carrots, peeled and thinly sliced on the diagonal
  • 1/2 cup slivered almonds
  • 2 cloves garlic, minced
  • 1/4 cup extra-virgin olive oil
  • Salt and pepper to taste
  • 1 teaspoon honey or 1/2 teaspoon sugar
  • 1 tablespoon cider vinegar
  • 1/3 cup dried cranberries
  • 4 ounces crumbled blue cheese
  • 2 cups arugula

Directions:

  1. Preheat an oven to 400 degrees F (200 degrees C).
  2. Combine the carrots, almonds, and garlic in a mixing bowl. Drizzle with the olive oil, then season to taste with salt and pepper. Spread out onto an ungreased baking sheet.
  3. Bake the carrots in the preheated oven until soft and the edges turn brown, about 30 minutes. Remove and allow to cool to room temperature.
  4. Once cool, return the carrots to the mixing bowl, and drizzle with honey and vinegar (or whisk sugar into vinegar and drizzle); toss until coated. Add the cranberries and blue cheese; toss again until evenly mixed. Combine the arugula and serve immediately.

This recipe care of All Recipes and the original can be found here: http://allrecipes.com/Recipe/Roasted-Carrot-Salad/Detail.aspx

Curried Carrot Soup
Ingredients:
3 tablespoons canola oil
2 teaspoons curry powder
8 medium carrots, peeled and thinly sliced
4 medium stalks celery, thinly sliced
1 medium onion, coarsely chopped
5 cups reduced-sodium chicken or vegetable broth
1 tablespoon lemon juice
1/2 teaspoon salt
Pepper to taste
Directions:
Cook oil and curry powder in a large saucepan over medium heat, stirring, until fragrant, 1 to 2 minutes. Stir in carrots, celery and onion; toss to coat in oil. Cook, stirring frequently, about 10 minutes. Stir in broth. Bring to a boil. Reduce heat and simmer until the vegetables are very tender, about 10 minutes. Remove from the heat; let stand 10 minutes. Lay a paper towel over the surface of the soup to blot away the oil that has risen to the top.
Working in batches of no more than 2 cups at a time, transfer the soup to a blender and puree (use caution when pureeing hot liquids). Return the pureed soup to the pan, place over medium heat and heat through. Season with lemon juice, salt and pepper.
This recipe is care of Eating Well and the original can be found here: http://www.eatingwell.com/recipes/curried_carrot_soup.html

Curried Carrot Soup

Ingredients:

  • 3 tablespoons canola oil
  • 2 teaspoons curry powder
  • 8 medium carrots, peeled and thinly sliced
  • 4 medium stalks celery, thinly sliced
  • 1 medium onion, coarsely chopped
  • 5 cups reduced-sodium chicken or vegetable broth
  • 1 tablespoon lemon juice
  • 1/2 teaspoon salt
  • Pepper to taste

Directions:

  1. Cook oil and curry powder in a large saucepan over medium heat, stirring, until fragrant, 1 to 2 minutes. Stir in carrots, celery and onion; toss to coat in oil. Cook, stirring frequently, about 10 minutes. Stir in broth. Bring to a boil. Reduce heat and simmer until the vegetables are very tender, about 10 minutes. Remove from the heat; let stand 10 minutes. Lay a paper towel over the surface of the soup to blot away the oil that has risen to the top.
  2. Working in batches of no more than 2 cups at a time, transfer the soup to a blender and puree (use caution when pureeing hot liquids). Return the pureed soup to the pan, place over medium heat and heat through. Season with lemon juice, salt and pepper.

This recipe is care of Eating Well and the original can be found here: http://www.eatingwell.com/recipes/curried_carrot_soup.html

Carrots!
Another vegetable in season in Connecticut now is carrots! Carrots are great snacks and are fantastic for you.
1 cup of chopped raw carrots has 428% of your daily recommended intake of Vitamin A
1 cup of chopped raw carrots has 12% of your daily recommended intake of potassium
1/2 cup of cooked carrots has 13% of your daily recommended intake of Vitamin K
Come back for some great carrot recipes!

Carrots!

Another vegetable in season in Connecticut now is carrots! Carrots are great snacks and are fantastic for you.

  • 1 cup of chopped raw carrots has 428% of your daily recommended intake of Vitamin A
  • 1 cup of chopped raw carrots has 12% of your daily recommended intake of potassium
  • 1/2 cup of cooked carrots has 13% of your daily recommended intake of Vitamin K

Come back for some great carrot recipes!

Easy Ways to Increase Your Physical Activity

Exercise is very important to a healthy body and mind, but sometimes it can be hard to fit in an hour-long sweat session. Here is a list of easy ways to increase your physical activity without decreasing your time availability.

  • Park far away. When shopping, park as far away from stores as you can. All those extra steps add up!
  • Calf raises. If you work at a desk, do calf raises while you work. Not only is this a good way to get in some extra movement, it can help you regroup to focus better.
  • Grocery bag curls. When bringing in your (reusable!) grocery bags, whether while walking home from the store or in from the car, curl them like you would a dumbbell. Depending on how heavy your bags are (or how long your walk) you could really start to feel the burn. 
  • Cooking squats. While you wait for the water to boil or your veggies to saute, do squats in your kitchen. Much better than snacking! Just be sure to be standing on a non-slip mat and do not go lower than you can comfortably balance.
  • TV planking. Next time you are watching your favorite show, get down on the ground during commercial breaks and do some planking. Who knows, after a while, you might be able to plank during an entire commercial break!

These are certainly not the only ways to sneak in some extra exercise. Try to think up some of your own ways to be more active!

Green Bean Salad with Corn, Basil & Black Olives
Ingredients:
2 pounds green beans, trimmed
3 ears corn, husked
1/2 small red bell pepper, finely chopped
1 small red onion, finely chopped
2/3 cup black olives, halved and pitted
1/3 cup chopped fresh basil
1/4 cup extra-virgin olive oil
3 tablespoons balsamic vinegar
3 tablespoons lemon juice
2 cloves garlic, minced
Hot sauce, such as Tabasco, to taste
Salt and pepper to taste
Directions:
Put a large pot of water on to boil. Fill another pot half full with ice water. Blanch about half the green beans in the boiling water just until tender, 1 to 2 minutes. Remove with a slotted spoon and plunge into ice water. Transfer to a large bowl. Repeat with the remaining beans.
Return the water to a boil. Add corn and blanch until tender but still crisp, about 3 minutes. Drain and immediately plunge into the ice water. Cut the kernels off the cobs.
Add the corn to the beans in the bowl. Add bell pepper, onion, olives, basil, oil, vinegar, lemon juice and garlic; toss to mix well. Season with hot sauce, salt and pepper.
This recipe is care of Eating Well and the original can be found here: http://www.eatingwell.com/recipes/green_bean_salad_with_corn_basil_black_olives.html

Green Bean Salad with Corn, Basil & Black Olives

Ingredients:

  • 2 pounds green beans, trimmed
  • 3 ears corn, husked
  • 1/2 small red bell pepper, finely chopped
  • 1 small red onion, finely chopped
  • 2/3 cup black olives, halved and pitted
  • 1/3 cup chopped fresh basil
  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons lemon juice
  • 2 cloves garlic, minced
  • Hot sauce, such as Tabasco, to taste
  • Salt and pepper to taste

Directions:

  1. Put a large pot of water on to boil. Fill another pot half full with ice water. Blanch about half the green beans in the boiling water just until tender, 1 to 2 minutes. Remove with a slotted spoon and plunge into ice water. Transfer to a large bowl. Repeat with the remaining beans.
  2. Return the water to a boil. Add corn and blanch until tender but still crisp, about 3 minutes. Drain and immediately plunge into the ice water. Cut the kernels off the cobs.
  3. Add the corn to the beans in the bowl. Add bell pepper, onion, olives, basil, oil, vinegar, lemon juice and garlic; toss to mix well. Season with hot sauce, salt and pepper.

This recipe is care of Eating Well and the original can be found here: http://www.eatingwell.com/recipes/green_bean_salad_with_corn_basil_black_olives.html

Southwestern Calico Corn
Ingredients:
1 tablespoon canola oil
1 poblano pepper, diced
1 small red bell pepper, diced
2 cups fresh corn kernels
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1 14-ounce can hominy, rinsed
Directions:
Heat oil in a large nonstick skillet over medium-high heat. Add poblano pepper, bell pepper and corn, and cook, stirring occasionally, until just tender (about 3 to 5 minutes). Stir in chili powder, cumin and salt; cook for 30 seconds more. Add hominy and cook, stirring, until heated through (about 2 minutes more).
This recipe is care of Eating Well and the original can be found here: http://www.eatingwell.com/recipes/southwestern_calico_corn.html

Southwestern Calico Corn

Ingredients:

  • 1 tablespoon canola oil
  • 1 poblano pepper, diced
  • 1 small red bell pepper, diced
  • 2 cups fresh corn kernels
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 14-ounce can hominy, rinsed

Directions:

Heat oil in a large nonstick skillet over medium-high heat. Add poblano pepper, bell pepper and corn, and cook, stirring occasionally, until just tender (about 3 to 5 minutes). Stir in chili powder, cumin and salt; cook for 30 seconds more. Add hominy and cook, stirring, until heated through (about 2 minutes more).

This recipe is care of Eating Well and the original can be found here: http://www.eatingwell.com/recipes/southwestern_calico_corn.html

Corn and Black Bean Pizza
Ingredients:
1 tomato, diced
1 cup canned black beans, rinsed
1 cup fresh corn kernels (about 2 ears)
2 tablespoons cornmeal
1 pound prepared whole-wheat pizza dough
1/3 cup barbecue sauce
1 cup shredded mozzarella cheese
Directions:
Preheat oven to 550 degrees F.
Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
Spread barbecue sauce on the dough and sprinkle on the cheese and tomato, corn, and bean mixture. Place pizza in oven and bake until the cheese bubble and the crust is browned.
This recipe adapted from one from Eating Well and the original can be found here: http://www.eatingwell.com/recipes/smoky_corn_black_bean_pizza.html

Corn and Black Bean Pizza

Ingredients:

  • 1 tomato, diced
  • 1 cup canned black beans, rinsed
  • 1 cup fresh corn kernels (about 2 ears)
  • 2 tablespoons cornmeal
  • 1 pound prepared whole-wheat pizza dough
  • 1/3 cup barbecue sauce
  • 1 cup shredded mozzarella cheese

Directions:

  1. Preheat oven to 550 degrees F.
  2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
  3. Spread barbecue sauce on the dough and sprinkle on the cheese and tomato, corn, and bean mixture. Place pizza in oven and bake until the cheese bubble and the crust is browned.

This recipe adapted from one from Eating Well and the original can be found here: http://www.eatingwell.com/recipes/smoky_corn_black_bean_pizza.html