Kristina Serova, Author at Community Healthcare Network

In our modern world, we often spend a lot of time on our cell phones. Screens like TVs, tablets, and phones can strain our eyes. They also cause us to sit for a long time and change our sleep and mood.

To limit screen time, try these tips:

Reframe your thinking. Spend less time on your phone to spend more time on your life. Make time to hang out with loved ones or find a new hobby.
Create “speed bumps”. A “speed bump” is something that makes you think about if you want to check your phone or not. Try putting a sticky note on your phone. You’ll have to take it off to check your messages. You can also set your lock photo to something that asks if you want to use your phone.
Create space between you and your phone. Wear a watch to check the time and use an alarm clock instead of your phone. Look out the window or read a book on your train or bus ride. By making this space, you may want to check your phone less.
Find your triggers. Turn off notifications or delete social media apps. You can also try turning on grey scale to make social media less exciting.
Pay attention to your body. When you’ve been on your phone for a long time, ask yourself: do I need to be using my phone right now? Do I even want to use my phone right now? If the answer is no, put your phone away.

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212) 432-8494 or [email protected]

Mindfulness is a tool that you can use to know about your thoughts, feelings, and surroundings. Practicing mindfulness can help you feel relaxed, creative, and focused. People talk about mindfulness and being more mindful, but what does it look like and how do you do it?

Mindfulness IS:

- Being fully there and aware of what you are doing, thinking, and feeling.
- Taking short pauses throughout your day when doing your daily motions. This will help you take a step back from what you are doing, to see the big picture and refocus.
- Using all of your senses (hear, see, touch, smell, and taste) to enjoy and take in each moment.
- Cleansing your mind and getting rid of the clutter.

Mindfulness is NOT:

- Getting stressed or overwhelmed by what is going on around you or by things out of your control.
- Letting your mind wander while you do a task (even while walking) or while listening to someone talk.
- Clearing your mind or thinking of nothing.

Try these mindfulness exercises next time you:

Go to a park. Close your eyes. Notice the sounds around you. Are there children playing? Can you hear wind rustling through the trees? Are there footsteps walking past you? What do you smell? Is the air warm or cold? Is the air dry or moist?
Eat dinner. As you gather food on your fork, notice how much you are taking. Is your fork full, not full enough, or just right? Take a bite. Notice the taste of your food. Is it sweet? Is it salty? Is it full of flavor? What is the texture of your food? Creamy? Chewy? Crunchy? Notice how your jaw and mouth moves as you chew each bite.
Crawl into bed. Turn the lights off. Take slow deep breaths and listen to your breathing. Notice the air in your room. Do a full body scan. How do your feet feel? Are they warm, cold, achy? Notice how your legs feel. Notice how your knees and hips feel. Notice how your back feels. Is it comfortable? Is it sore? How do your arms and hands feel? How do your covers feel? Are they smooth? Are they silky? How does your head feel on your pillow? When you feel your mind start to wander, listen to your breathing again.

Most of us eat more sugar than is good for us. Added sugars include high fructose corn syrup and white sugar. These can be found in almost anything. Added sugars can also trick you into wanting more food.

Eating less sugar doesn’t mean eating won’t be fun. Eating less sugar lets you find new eating habits that are better for you. Follow these tips to help keep your life sweet with fewer sweets!

Breakfast shouldn’t taste like dessert. Many breakfast foods like yogurt and cereal have lots of added sugar. For a healthier breakfast that will fill you up, move away from processed grains. Try high protein foods instead! Try oatmeal with cinnamon and banana, scrambled eggs, or plain yogurt and fruit.
Limit sugary drinks. Soda, sports drinks, iced teas, and fruit juices have tons of empty calories from sugar. Try to limit these drinks or water them down. If you are looking for caffeine, try unsweetened iced tea. Want something bubbly? Try seltzer.

Check your snacks. Many foods in our pantry, like crackers, soup, and tortillas, also have added sugars. Many granola bars and power bars are packed with added sugars as well. When you go to the supermarket, pick the snacks with little added sugar.

Make your own sauces. Sugar hides in most sauces and dressings, like ketchup, barbeque sauce, and tomato sauce. Check labels for added sugar and high fructose corn syrup. You could also try making your own salad dressing with olive oil, vinegar, herbs, and garlic.

Revamp your dessert. Dessert can still be sweet, even if you are cutting back on sugar. Break your habit of having a full artificially sweetened dessert each night. Have a cup of tea or fresh or dried fruit instead. Save dessert items like cake and cookies for special occasions.

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212) 432-8494 or [email protected]

As we get older, this can lead to memory loss, trouble with problem-solving, and having trouble understanding. But don’t worry! There are many ways to keep your brain healthy as you age. Try these brain-boosting acts each day to keep your brain healthy and strong.

Read. Try a book, magazine, newspaper or blog! Reading is one of the best things to do for your brain. You will learn new words and make your reading skills better. Try joining a book club to learn from others and meet new friends.
Take a break from TV. Most American adults watch 35 hours of TV a week. That’s not good for your brain! Lower your TV time and do brain-boosting acts instead. Try a puzzle to make your problem-solving skills better
Workout. It makes you better at learning and helps you focus. Working out also makes new brain cells which keeps your brain healthier for longer. The more you move the better! Workout 5 days a week for at least 30 minutes each day.
Eat well. The food you eat has a strong impact on your brain and your mood. Eat fruits and veggies each day to support a healthy brain.
Lower stress. Stress can make it hard to think clearly. Help your brain rest and recharge. Try simple breathing exercises and sleeping 7-8 hours each night.
Branch out and learn something new each day. Spend time with people who have different interests and hobbies than you. Learn new ideas and talk about new topics. It can be a fun fact, a new recipe, or a new language. Learning can help you see things in new ways and keep your mind strong as you age!

To learn more about wellness, talk to the Wellness Department at Community Healthcare Network at (212) 432-8494 or [email protected].

By Ashley Koff RD, CEO, The Better Nutrition Program

www.ashleykoffapproved.com

Trick or treat?! This Halloween learn these tricks to enjoy your treats and still get the lasting benefits of better nutrition.

Halloween happens, but chemistry projects shouldn’t. Trans fats, artificial (fake) flavors, fake colors like Red 40, and artificial sweeteners like aspartame, offer only “tricks” to your body. Try to stay away from these “tricks” in your “treats”. Check out these tips to sort your candy and sweets:

Free-dumb. Food and drink products often tell us what they are free of like sugar free, fat free, trans fat-free, gluten-free. But these labels don’t say anything about what they are full of. When it comes to candy, check out the label to see what it is full of. Take time to read your candy’s food label.
Fat-free candy is usually a sugar bomb in a costume! For example, one serving of Fat-Free Jelly Beans is 35 pieces and contains 0% fat and 28 grams of sugar. One teaspoon of sugar is about 4 grams. That means that a single serving of Fat-Free Jelly Beans has over 6 teaspoons of added sugar. The American Heart Association recommends that you eat no more than 6 teaspoons of added sugar a day. So if you eat a treat full of sugar, focus on the amount you eat and how often you eat it to avoid getting too much at one time.
View portion size as a good thing, not a bad thing. Portion control is a chance to enjoy the treats you love. Paying attention to portion size means focusing on how much you actually eat, not what is listed as a serving size on a label. The serving size can help guide you but it’s only a recommendation. You may want to eat half or you may want to eat two times the amount. Use the food label to calculate the treats you eat. For example, if the treat you choose is a baked good or a piece of candy, make sure to balance it out with all the other treats you eat that day and the portion size is within reason, so you don’t over eat that day.
Colorful candy is usually a chemistry lab project in disguise. Chemical colors don’t belong anywhere and certainly not in any trick or treater’s body. When buying and eating treats, choose colors made from nature’s ingredients.
Dress up like a science experiment – don’t be one! Some foods have GMOs (genetically modified organisms). Genetically modified foods are not found in nature. What’s scarier than a Haunted House? Eating foods that have GMO corn or sugar – and that its effects may last longer than a quick jump or scream. Choose organic candy or at least look for Non-GMO project verified products.

Keep this guide in mind while you enjoy treats, not tricks. And remember, sweet foods aren’t the only item you can treat yourself to. You can treat yourself to a new yoga class, art materials, shoes, or a show with a friend. What are your favorite treats? How will you enjoy your treats this Halloween?

Best,

Ashley Koff, RD

Email Ashley to get her free Better Nutrition Guide at [email protected]

@ashleykoff @ashleykoffapp @ashleykoffapproved

If you need some quick and healthy cooking inspiration, try clicking on our Home Stylin’ Recipes video playlist on Youtube: https://www.youtube.com/playlist?list=PLnEoPvby-DSfahDox5bspca0lAcYnNa6p

We have cooking videos in both English and Spanish showing how to make Salt-Free Adobo Seasoning, how to steam, sauté, and roast vegetables, how to Bake Chickpeas for a healthy snack option, Quinoa Stuffed Peppers, and many more. Leave us a message in the comments for more cooking videos you would like to see in the future!

As you get older, it is important to change up your exercise routine. Making these changes will help you stay safe, healthy, and active. Support your body’s strength and stay healthy with these tips to change the way you exercise in each stage of your life.

Ages 20–29: Build your base. Now is the best time to make fitness part of your routine. Exercising helps you gain muscle mass and bone strength. Make time 4-5 days a week for exercise. Focus on strength training and weight bearing moves, like pushups and lunges.
Ages 30—39: Switch it up. In your 20s, you probably found your favorite workouts. Change things up and give your body a different kind of workout. Keep doing strength training but try new activities too. If you swim, try biking. If you run, try yoga.
Ages 40—49: Keep your strength. Stick with your routine and continue to strengthen your muscles. You may feel like your muscles aren’t as strong or that you are gaining weight—but exercise can really boost your metabolism! Keep up the good work, lift weights, and stay active. Make sure to stretch for at least 10 minutes after each workout.
Ages 50—59: Protect your heart and core. Hormones in your body start to change when you reach your 50s, which can slow down your metabolism. Make sure to exercise for 30 minutes or more, 5 times a week. This will help to protect your heart. Give yourself time between workouts. Try yoga or Pilates to support and build up your abs and back. This can help with your posture too.
Ages 60—69: Keep up your strength and flexibility. At this age, it is important to stay active and safe! You may see a change in your balance. Join a group fitness class or yoga to work on your health and your balance, while also meeting new people. Having social support during exercise can help you to do it more often!
Ages 70 and up: Focus on prevention. Work on strength, flexibility, and balance by doing activities like lifting light weights, doing yoga, and walking. If you get tired or have any pain, take it slow. Exercising during these years can help prevent disease and keep up an active mind and lifestyle.

To learn more about wellness or sign up for free exercise classes contact the Wellness Department at Community Healthcare Network at (212) 432-8494 or [email protected]

By CHN Nutritionist: Mavis Ren RD, CDN

The skin is the largest organ in your body. Food and healthy habits can play a big role in how your skin looks. Here are some tips for healthy and glowing skin.

Remember to stay hydrated and drink at least 6-8 cups of water a day.
Wear sunscreen and remember to reapply! Sunburns can cause stress on your skin. Pick a broad-spectrum sunscreen to protect you from UVA and UVB rays.
Make sure you are getting enough of these vitamins to keep your skin healthy by helping with re-growth, wound healing and maintaining firmness:

Vitamin A—Carrots, bell peppers, broccoli, spinach, sweet potatoes, and fortified cereals
Vitamin C—oranges, strawberries, tomatoes, cantaloupe, mango, and red bell peppers
Vitamin E— sunflower seeds, almonds, hazelnuts, pine nuts, brazil nuts, turnip greens, avocado, kiwi and butternut squash
Zinc — fortified breakfast cereals, baked beans, chickpeas, yogurt, nonfat milk, instant oatmeal, peas, and oysters
Omega 3 Fatty Acid — salmon, flaxseed, chia seeds, sardines, and canola oil

Grilled Cilantro Lime Chicken:

(Makes 6 servings)

You’ll need:

4 medium chicken breasts, no skin or bones
2 red bell peppers, diced
2 tablespoons cilantro

For the Sauce:

1/4 cup lime juice
2 tablespoons olive oil
1/2 teaspoon salt
1 teaspoon honey
1 teaspoon red chili flakes

To make:

Mix the ingredients for the sauce in a small bowl. Cut chicken breast into cubes and add to the sauce. Cover the bowl and place in the fridge for 30 minutes.
Put chicken cubes and bell peppers on a skewer.
Grill chicken skewers for 5 minutes on each side.

Stephanie Rooker, Sound Healing Instructor www.voicejourney.net

The Medicine of Breath

Breath is our first and most basic medicine. How can breath be medicine, you ask? Because breathing, all by itself, can ease symptoms of many health issues. It can help with anxiety, depression, insomnia (trouble sleeping), post-traumatic stress (PTS), and attention deficit disorder (ADD), among others. Your breath can relieve health problems because so many of them are worsened or even caused by stress. Ancient traditions of yoga and meditation as well as modern-day research agree that controlled breathing helps with stress. Your breath lets you change your stress level and improve your health!

How does it work?

Breathing can help to nourish and restore your whole body. The air you breathe in fuels your body. The air you breathe out let’s go of waste from your body. This is a huge help! Your breath also acts as the undercover conductor of how your body works.

Your lungs and heart work together to give your body oxygen and remove carbon dioxide. They must stay in sync. Our breath reacts to our hearts’ needs. For example, when you exercise or become excited or nervous, your heart rate goes up. You may notice that you start to breathe faster. But your breath doesn’t always have to follow your heart. When you control your breath, you can change the pace of your heart rate.

You can also change your entire nervous system with controlled breathing. It can help with your digestion, how you process food, your immune system, how you fight off germs, and your state of mind. When you slow down your breath and focus on taking long breaths out, you calm your nerves. It helps your body and mind to relax. When you take short, quick breaths and focus on breathing in, your body and mind get stirred up.

Try it out!

You can practice with a technique called “1:2 breathing.” You will breathe out for twice as long as you breathe in. If you breathe in for a count of 2, then you will breathe out for a count of 4. Repeat this 10 times. As you get used to counts of 2 for breathing in and 4 for breathing out, you may want to raise the counts to 3 and 6 or even 4 and 8. This all depends on how fast you are counting!

Luckily, you breathe all the time, so you can practice anytime and at any place. Even if you don’t measure your breaths in 1:2 counting, taking a few deep breaths in and a few slow, long breaths out can make a world of difference!

By: CHN Wellness Team

By CHN Nutritionist: Laura Malick RD, CDN

When it’s too hot to cook over a stove, try some of these tips and recipes to help you make meals without turning up the heat.

Tips:

Make a lot rice or pasta at the beginning of the week. Save in the fridge and use during the week.
Use the microwave to steam vegetables.
Try using some pre-made foods like rotisserie chicken or canned beans (drain and rinse first before you eat them). You could also try canned chicken or tuna (canned in water).
Make your own dressings to use over cold vegetables, beans, rice, or pasta.

How to Make Easy Dressing

Mix together:

1/2 cup olive oil
1 teaspoon honey
1/4 cup balsamic vinegar
1/4 teaspoon salt
1/2 garlic clove, minced

White Bean and Roasted Chicken Salad:

(Makes 5 servings)

You’ll need:

2 cups chopped rotisserie chicken
1 cup chopped tomato
1/2 cup sliced red onion
1/3 cup sliced fresh basil
2 (16-oz) cans white beans, rinsed and drained
1/4 cup red wine vinegar
2 tablespoons olive oil
1 tablespoon lemon juice
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves finely chopped

To make:

Mix first five salad ingredients in a large bowl.
Mix remaining ingredients in a small bowl for the dressing.
Drizzle dressing over salad and toss together.

To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].