Kristina Serova, Author at Community Healthcare Network

Worrying can happen when you let your mind wander towards nervous or troubling thoughts. Perhaps you have a big speech at work that you’re not ready for? Maybe a family member is sick? If you keep worrying, you may become overwhelmed. This can distract you or keep you from enjoying life. Here are some tips to help you worry less:

Be aware of your thoughts. If you find yourself thinking of all that could go wrong, stop yourself in that moment. Then ask yourself these questions:
1. What is in my control?
2. What can I do to make this better?
3. The answers can help ease your mind, so you can focus and enjoy today.
Keep your to-do list short. If you take on too many things at once, you can feel overwhelmed. Focus on 3 to 5 tasks at a time. Ask for help on big tasks or break large projects into smaller tasks. This will help you get control over your day, so you can skip feeling overwhelmed.
Make time for fun and relaxing activities. Be active or spend time with loved ones to lower stress and relax your mind. Find a time each day when you can recharge and enjoy yourself. Or add fun things to your ‘to do’ list. This will give you something to look forward to after you finish a task.
Be in the moment. Don’t get distracted by what you have to do next or you’ll miss the moment you are in! Be fully present during everyday tasks such as showering, eating, or going to the park. Put aside distractions like your phone or email. Focus your mind on what you are doing right in that moment.
Don’t expect perfection. Not everything goes as planned. Even when we think we have it all planned out, something could come up. Mistakes are chances to learn and do better next time. Imperfections are natural and normal. Love who you are and what you do each and every day. Do the same for others.

By CHN Nutritionist: Mavis Ren, MPH, RD, CDN

The gut microbiome (tiny organisms in our digestive system) has nearly 100 trillion bacteria. It helps to control our weight, fight infection, and helps with sleep and mood. About 70-80% of our immune system is in our digestive tract. Gut health is important in supporting our long-term health.

How does the gut microbiome affect us?
What we eat affects our gut health. Foods high in fat and refined carbohydrates can lower the amount of healthy bacteria in the gut. Foods high in fiber like fruits, veggies, whole grains, probiotics and prebiotics are all good for our gut health.
What are Probiotics?
Probiotics are live bacteria that help keep your body healthy. Eating probiotic foods also help with your mood and sleep.
Foods rich in probiotics:
Yogurt, kefir, kimchi, kombucha, miso, and sauerkraut.

What are Prebiotics?
Prebiotics are foods that help feed the probiotics (good bacteria).
Foods rich in prebiotics:
Garlic, onion, asparagus, wheat bran, banana, berries, oatmeal,
flaxseed, and barley.

Kefir Smoothie Bowl:

(Makes 2 servings)

Ingredients:

1 cup vanilla flavored kefir
1 banana
1 cup spinach
1 cup strawberries
2 tablespoon shredded coconut
2 tablespoons sliced
almonds
2 tablespoons granola
2 medjool dates, diced
2 tablespoons chia seeds

To make:

1. Blend kefir, banana, spinach and strawberries.
2. Pour kefir mixture into a large bowl.
3. Place remaining ingredients on top of the smoothie bowl.

by AmidaCare Magazine

Drinking a nice cold glass of water on a hot day can be so pleasing and refreshing. Water is important for keeping our minds and bodies healthy and balanced. In fact, more than half of our body is made up of water! Water is in each cell, tissue, and organ that we have. Water is in charge of many processes in the body.

Water helps us:

Keep a healthy weight
Control our body temperature
Help with brain function
Fuel muscles
Help with digestion
Help with mood
Lower the risk of illness
Prevent constipation
Get rid of toxins
Keep our skin hydrated and glowing

It’s important to drink at least 8 glasses of water a day; which should be easy since water is free! Try some of these refreshing and easy flavored recipes to jazz up your water!

Refreshing Cucumber: Slice 1 cucumber into thin circles. Add slices to a pitcher of water. Refrigerate for 15 minutes and pour over ice to serve.
Citrus Blend: Slice 1 orange, 1 lemon, and 1 lime into circles. Add slices to a pitcher of water. Refrigerate for 15 minutes and pour over ice to serve.
Watermelon Rosemary: Cut 1/4 of a watermelon into cubes. Throw out the white and green parts. Add watermelon cubes and 1 spring of rosemary to a pitcher of water. Refrigerate for 15 minutes and pour over ice to serve.
Minty Iced Tea: Boil 1 cup of water. Add 3 Black Tea bags to boiling water. Let steep for 15 minutes. Throw out the tea bags. Add 2 cups of cold water and 1 bunch of fresh mint. Refrigerate for 1 hour. Serve over ice with a squeezed wedge of lemon.
Tangy Cranberry Lime Water: Combine 2 cups of water and ½ cup of unsweetened cranberry juice. Refrigerate for 15 minutes. Serve over ice with a squeezed wedge of lime.

Keep flavored water cold at all times. Do not keep flavored water for more than 24 hours or bacteria can grow in the water.

*This blog post is adapted from Amida Care Inc. a not-for-profit health plan that specializes in providing health coverage and coordinated care to New Yorkers with chronic conditions, including HIV and behavioral health disorders, and people who are of transgender experience or homeless (regardless of HIV status). For more information, visit https://www.amidacareny.org/.

By: Dr. Sharon Griffith, Director of Women’s Health Services

One of the factors that directly affects our mental health is a history of or ongoing individual trauma. Individual trauma results from “an event, series of events, or set of circumstances that is experienced by an individual as physically or emotionally harmful or life threatening and that has lasting adverse effects on the individual’s functioning and mental, physical, social, emotional, or spiritual well-being.”

May is Mental Health Awareness month, and is therefore a good time to learn more about how a history of trauma or ongoing trauma can affect all our mental wellbeing and that of many persons we serve in our health centers across CHN.

So, let’s talk about Intimate Partner Violence as a source of trauma. Intimate Partner Violence (IPV) is violence or aggression that occurs in a close relationship. The term IPV includes four main types of behaviors: physical violence; sexual violence; psychological aggression and stalking.

IPV is a pattern of assaultive and coercive behaviors that may include physical injury, psychological abuse, sexual assault, progressive isolation, stalking, deprivation, intimidation, and threats. This kind of violence can occur among heterosexual or same-sex couples and does not require intimacy. An “intimate partner” may be a current or former spouse, lover or dating partner.

IPV is very common. It affects millions of people in the US every year. Nearly 1 in every 4 adult women and 1 in 7 adult men report having experienced IPV. Imagine then, that in our CHN waiting rooms, one of every four women sitting there may have been a victim of IPV and one in every seven men there may have been a victim of IPV. Many of us might automatically think of IPV only as domestic abuse or violence, such as when an intimate partner is physically or verbally violent, or rape or sexual assault by a partner, spouse or date. But, as noted above, IPV can take many forms, so we must be vigilant and on the lookout for subtle signs or symptoms of IPV.

Let’s talk about physical violence. Physical violence is when a person hurts or tries to hurt a partner by hitting, kicking or using another type of physical force. Some pregnant women experience physical violence for the first time during pregnancy or an increased frequency of violent acts while pregnant. Some women experience physical violence after disclosing a new pregnancy to a partner.

Here are some facts: women with unwanted pregnancies are 4 times more likely to experience physical violence by a partner or husband than women with intended pregnancies. Women presenting for a third or subsequent abortion were more than 2.5 times as likely as those seeking a first abortion to report a history of physical abuse by a male partner or a history of sexual abuse. Some women may be struck in the abdomen or threatened with harm to their abdomen during pregnancy. Adolescent mothers who experience physical partner abuse within three months after delivery were nearly twice as likely to have a repeat pregnancy within 24 months.

At pregnancy testing visits, ask patients if they can make decisions about their pregnancy and birth control without any threats or fear from a partner. Who makes these decisions in your relationship? Would you feel afraid to tell your partner the results? Would you feel pressured to have an abortion if you didn’t want to? Would you be afraid of violence or harm if you told your partner you wanted to have an abortion?

At a pregnancy test visit you might ask- Are you feeling pressured to be pregnant? If the test is positive, would you be happy with the result? Would you be pressured to continue the pregnancy if you didn’t want to?

There is a high correlation between STI/HIV infections and abusive relationships.

Questions we can ask at STI screening visits, might be: Do you feel pressure from your partner to not wear a condom? Are you afraid to ask your partner to wear a condom? Does he ever get mad at you for asking? Are you afraid of how your partner may react to the news of the positive STI?

As healthcare providers we have an essential role in violence and psychological trauma prevention by discussing healthy, consensual, and safe relationships with all patients and screening patients where they are in our safe centers. We have resources available to all staff and patients at CHN who may be victims may be or at risk of IPV.

Our social work colleagues, health educators and mental health providers are a great resource for answers and support for victims of IPV and IPV induced trauma.

By CHN Nutritionist: Concepcion Bulo MS, RD, CDN

Ramadan, which is a holy month of fasting for Muslims, starts in the beginning of May. Food and water are allowed before sunrise and after sunset. Foods eaten during this time, like any fast, should be nutrient dense, high in fiber, and hydrating. Here are some tips to navigate the month:

Before Sunrise Meal (aka Suhoor)

Try to include a high-fiber early breakfast like oatmeal with milk. This is rich in fiber and protein. It will keep you full for longer and your energy level up for at least half the day.
Avoid caffeine drinks. These drinks can lead to dehydration faster.

During the Day

Find a relaxing activity to get your mind off food.
Take frequent breaks from work or schoolwork. Go for a walk to get your oxygen flowing, which helps boost your energy level.
Choose entertainment wisely—shows that feature cooking and food will just lead to cravings!
Plan ahead by thinking what foods will be available at Iftar. Your meals should include carbs, protein, fruits, and veggies.

After Sunrise Meal (aka Iftar)

Pace yourself. Have water and a small snack before filling up on everything else.
Try to include hydrating fruits and veggies into your meals. These could be things like melon, strawberries, cucumber, and leafy greens. Try to avoid eating too many deep fried foods like samosas and pakora, and heavy desserts like gulab jamun, jalebi, badam halwa, and barfi.

Stuffed Dates:

(Makes 1 serving)

Ingredients:

4 Medjool dates
2 tablespoons natural peanut butter/almond butter
4 almonds

To make:

Slice each date long ways. Open the date and take out each pit.
Stuff each date with 1/2 tablespoon of nut butter.
Place one almond on top of nut butter inside date.

Feng shui (pronounced “fung shway”) is the ancient Chinese practice of arranging your personal space in a way that promotes positive energy. The idea is that the placement of objects in your personal space can affect your mood and motivation, foster creativity, and calm the flow of energy. Feng shui can also be applied to your workspace. You may not be able to change everything in your workspace to reflect feng shui guidelines, but try to follow as many as you can listed below:

Remove clutter. Organize unfinished projects or tasks in a folder, drawer, or cabinet. Store extra office supplies like pens and post-its in a drawer. Only keep things that you use every day out on your desk to help you focus on the task in front of you.
Stay organized. Organize things by date, color, label, or another way that works for you! You can even use this technique with your files, bookshelves, or food pantry at home. Do your best to put things back in their assigned place after each time you use them.
Position yourself with purpose. Sit up tall in your chair with your feet flat on the ground. Maintain good posture to exude confidence and create a positive space for you and others. Throughout the day, take small breaks from sitting to reduce stress and maintain focus.
Keep it personal. So often we can become overwhelmed at work. Keep things that make you happy on or near your work space. Add artwork and personal items. Display a picture of your loved ones or a picture of the beach. Make sure the images are uplifting. Bonus points for images that support your career path in some way. Adding a personal touch helps you feel like what you’re working on has purpose! Rotate your items from time to time to spice things up.
Simple is best. If you have nothing to put in a certain part of your desk, keep the space clear. Less clutter will help you concentrate and keep a clear mind.

By: CHN Nutrition Team

There are many great things about living in NYC. We have great parks, tasty restaurants, and fun events. City living can also mean more toxins. A toxin is something that can get into our bodies that isn’t good for us. Toxins can get into our bodies through things we eat and drink, the air we breathe, and even through our skin.

One way you can fight these toxins is by drinking tea. Drinking tea is a great way to lower stress and get toxins out of your body. Drinking tea can also help make your immune system stronger, which will help keep you from getting sick.

Which tea should I drink?

Type of tea:	About the tea:	What the tea does:
Green, Black, Oolong, White	These all come from the same plant but are roasted in different ways. Has caffeine	May help fight toxins from stress and pollution in the air and water.
Earl Grey	Black tea with bergamot oil added Has caffeine	May help with headaches, muscle pain, and digestion
Chai Tea	Black tea with added spices like cinnamon, turmeric, cardamom, ginger, and clove Has caffeine	May lower swelling in the body
Peppermint	No caffeine	May help with stomach aches
Ginger	No caffeine	May help with upset stomachs
Raspberry	No caffeine	May help lessen period cramps and can help with morning sickness in pregnancy
Chamomile	No caffeine	May help lower anxiety and stress. May help you sleep better.
Senna	No caffeine	May help with constipation (having trouble pooping). Try not to drink this everyday.

Try adding honey for flavor and to soothe a sore throat.

Anti-inflammatory Ginger-Turmeric Tea

12 oz water
½ teaspoon dried turmeric (or a ½-inch piece of fresh turmeric, peeled and grated)
1, ½-inch piece ginger, peeled and grated
3 cardamom pods (crushed)
1 cinnamon stick
½ teaspoon whole cloves
pinch ground black pepper
½ tablespoon honey
1 teaspoon lemon juice

To prepare:

In a small pan over low heat, add the water, turmeric, ginger, cardamom, cinnamon, cloves, and black pepper. Bring to a boil and allow to simmer for 5-10 minutes. Strain into a mug, then stir in honey & lemon juice.

Source: New York Times: Cooking

Beneficial ingredients:

A compound in turmeric called curcumin helps to fight against damage to your cells. Black pepper helps your body absorb curcumin.

Warnings: Small amounts of turmeric (such as those in food and beverages) are generally safe to consume. When taken with iron supplements or iron-rich foods, turmeric may reduce how much iron your body absorbs.

Source: Frontiers Article

Dear Team –

Earlier this week the Trump Administration released its proposed federal budget for the 2019-2020 fiscal year. As in past years, the budget proposal will be “dead on arrival” in the Congress, and actual federal funding for the next year will depend on upcoming negotiations between the House and the Senate.

Dead on arrival or not, an Administration’s budget proposals does offer a President’s statement of values. It offers an opportunity for a teaching moment, so let’s take it.

The Administration is proposing steep cuts in health care. The President continues a war of attrition against the Affordable Care Act, also known as Obamacare. This year, in addition to major cutbacks in Medicaid, the President also proposes cuts in Medicare – single payer health coverage for people 65 and older, and for younger people with serious, long-term disabilities.

These spending reductions would undercut the health care infrastructure in America, hurting millions of Americans. As mentioned, the Congress is unlikely to go along.

Cut backs in other areas of human need, especially housing, strike at the heart of health care delivery as well. “Housing is Healthcare,” at least in my opinion, so we at CHN focus on federal housing policy as much as on federal health policy. They are tightly connected.

Almost all New Yorkers struggle to find affordable housing in this City’s market. In some U.S. cities, mostly on the West Coast, housing is even tighter. It is a problem, however, in a majority of urban areas across the country.

The most extreme housing deprivation in New York City is seen in the nearly 70,000 New Yorkers without homes – living in shelters, in the subways, and on the streets. And the visible homeless poor are the tip of the iceberg. Many more New Yorkers are living in overcrowded, dangerous dwellings. Even the relatively fortunate tenants living in New York City Housing Authority units are under stress: health threats in public housing are incessant, with dangers ranging from black mold to lead paint to no heat.

This is a national emergency, a real life-threatening emergency. Here is what the President’s budget does in response. For starters, the budget calls for a 16.4 percent cut for the Department of Housing & Urban Development (HUD). It would cap funds for public housing capital repairs (think heat, water, and lead paint removal), raise rents on low-income tenants, and gut the national Housing Trust Fund, which supports the development of affordable housing. The reduction in proposed federal support for housing totals $8.6 billion — the exact amount The President’s budget seeks for a wall on the Mexican budget.

Ignoring America’s housing emergency is an attack on the health of Americans. Without a safe place to live, medical and behavioral health care will not result in good outcomes. No matter the brilliance of a child’s pediatrician, when a patient with asthma returns to a mold filled, overcrowded apartment, she will not get better.

Too many of our patients face this daily reality. That is why at CHN so much of our energy — as medical providers, social workers, Health Homes staff, and others — – goes to help patients find decent housing. But doing so, in this housing market, is like walking up a vertical sheet of ice.

We at CHN want to continue to raise our voices in support of humane public policy, and in resistance to policies that hurt vulnerable people. In our private lives, we can be partisan, at CHN we focus on policy, not partisan politics.

Housing has not always been a partisan fight, and it should not be today. Earlier in my career, a newly confirmed Republican Secretary of Housing and Urban Development, Jack Kemp, asked me to take him to cities to show the plight of homeless people, and models of supportive housing that would make a difference. He cared, and regardless of politics, people do care.

I hope most of you subscribe to CHN’s daily Be Well text. It brings you smart nutrition and wellness tips each day up at noon. Subscribe to that by texting “BWELL” to 877-877.

We are copying this communication tool in policy, starting later this month. CHN’s Policy Institute, launched in 2016, will keep us better informed on key issues facing CHN, our communities, and our patients. Our new mobile subscription service aims to increase staff engagement in local, state, and federal advocacy. Text “CHN POLICY” to 877-877 to receive policy notifications. They will be informative, sometimes amusing, and always on point to make our voices more informed, and more powerful.

Enjoy, finally, a taste of spring this weekend. In addition, of course, a good St. Patrick’s Day.

-Bob

Working out a few times each week and staying in shape can be hard. Gym memberships can cost a lot, and workout classes are not always at the best times. A great way to fit exercise into your busy schedule is to do it at home! This can also help you save money and feel more comfortable during your workout. Try these tips to get started!

Make a list of the exercises you want to do and how many of each. This will help you set goals and stay on track while you work out.
If you need ideas, try a workout video on YouTube. There are many videos like this one from Fitness Blender. These videos show exercise moves to help you do them the right way. They time you and count the number of times you do each exercise to help you stay on track.
Find an area in your home with floor space. Lay a towel or yoga mat on the floor. This will give your body some cushion during your workout.
Start your workout with a 5 minute warm up. You can jog in place or march in place by lifting your knees up high each time you step. You can also do another exercise that gets your heart rate up.
Play upbeat music while you work out to keep yourself motivated!
As you improve, try doing more of each exercise. You can also add weights to make it harder. You can use hand weights, books, or full water bottles.
Finish your workout with 5 minutes of stretching. This will help your muscles relax and cool down your body. Hold each stretch for 15 seconds. It should feel like a slight pull, but should not hurt. Try this stretching and cool down video to end your workout.

Happy exercising!

If you like exercising with other people, check out free classes at Community Healthcare Network! See our schedule here.

By CHN Nutritionist: Karin Arias RDN, CDN

Often known as the month of love-related matters, February is also American Heart Month. There are many things we can do to help with heart health. One superstar veggie that can help with that is the beet.

Why Beets are Good for You:

Beets are a great source of potassium, a mineral that helps your muscles work. A potassium-rich diet can help lower the risk of heart disease.
Potassium also helps flush out sodium (salt) from our body. Salt attracts water in the body. When there is too much salt, our bodies tend to hold onto more water. This can cause our blood pressure to go up. Getting rid of that extra salt helps our blood pressure go back to healthy ranges.
Beets are also high in natural nitrates. Natural nitrates help widen our blood vessels. It increases blood flow, lowers our blood pressure, and gives more oxygen to our bloodstream.

How to Enjoy Beets:

Beet greens:

Both the beet root and the beet leaves can be eaten. This means less waste and more food to enjoy. The leaves are similar to spinach. They are also full of vitamins, minerals, and fiber. Beet greens can be eaten raw, in a salad, added to a smoothie, or sautéed with some garlic.

Beet root:

Raw: Beets can be grated and then added to a salad. They can also be spiralized and used in place of noodles.
Roasted: Once scrubbed and chopped, toss with 1 tablespoon of olive oil and a pinch of salt. Roast in 425 degree oven for 10-20 minutes or until tender. Roasted beets can be eaten as a side or added as a topping to a salad.
Pureed: Cook the beet until soft. Add beet to hummus. Blend until smooth.

Beet & Berry Smoothie:

(Makes 2 servings)

You’ll need:

½ cup Raw or Roasted Beets, diced
1 cup Berries, frozen
2 tablespoons Oatmeal
1/2 cup Orange Juice
1/4 cup Coconut Milk
1 tsp Honey

To make:

Place all of the ingredients in a blender. Blend for 1 minute.
Pour into a glass & add ice if desired.