Kristina Serova, Author at Community Healthcare Network

By: CHN Wellness Team

Ayurveda (pronounced ah-yer-vey-duh) is a natural healing practice from India. The word “Ayurveda” is made of 2 Sanskrit words: ayur and veda. Ayur means life and veda means science or knowledge. A main value of Ayurveda is that what you eat is just as important as how you eat it.

Making and eating meals that leave your mind and body feeling good allow your body to focus more on your digestion (the breakdown of food). Try these five Ayurvedic practices to help boost your digestion to feel more satisfied after meals.

Sit and slow down. Sit down while you eat to help your organs relax and get ready for all the work they will do to help you digest! Take a few deep breaths after a few bites to see how your body is feeling. Focus on each chew and swallow.
Eat only when hungry. Pause before you eat a snack and listen to your stomach. Are you hungry? Or are you stressed, bored, or thirsty? Wait 10 minutes before snacking. Many times, the desire to eat will go away. It is common for this desire to come in the evening. The body craves comfort foods at the end of the day when it wants to slow down and rest. Instead drink a glass of water and check in with yourself again.
Have regular mealtimes. Our minds and bodies work best with routine. When we eat at similar times each day, our stomachs can prepare in advance for meal times. This allows our minds and bodies to relax and focus on our food.
Eat light, or not at all, when angry or anxious. Worry and anger are two feelings that are not good for digestion. When your mind is busy, nothing will digest well! It is best to drink warm liquids and wait until your mind calms down before eating.
Drink warm or room temperature water to keep your gut feeling cozy. While cold water can make it hard for the body to break down food, warm water will keep your gut working well. Warm water rehydrates the body and calms your body!

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

By: CHN Wellness Team

Cooking and making food can be fun, and even restorative. To enjoy cooking most, practice food safety. Keep your kitchen clean to keep you and your loved ones from getting sick. Here are some tips to keep your kitchen and your food clean and safe.

Defrost meat in the refrigerator overnight. For larger meats, you might need to defrost them for 1 to 2 days.Defrosting on the countertop lets bacteria grow that can make you sick. Even cooking can’t kill them!
Wash reusable shopping bags often. Raw foods like meat, chicken, and eggs can leave harmful bacteria inside these bags. Those bacteria can then cling to fruits and veggies. Toss cloth bags into the washing machine or clean by hand. Wipe down plastic bags with warm water and a small amount of vinegar.
Check if food is good by the way it looks or smells. If the food doesn’t look or smell right, don’t taste it. You could be eating bad bacteria that could make you sick. If you’re unsure, toss it!
Clean your sponges. We sometimes wash dishes with the same sponge we use to clean countertops. These sponges can carry bacteria from one surface to the next! To kill germs that can live on your sponge, wet your sponge and microwave it for 2 minutes.Then allow it to cool. You can also run sponges in the dishwasher with your dishes.
Label your cutting boards.You should have one for raw meat, and another for fruits and veggies.Cutting fruits or veggies right after cutting raw meat, chicken or fish can make you sick.

Next time you are making food, try these tips to keep you and your loved ones healthy.

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

By: CHN Wellness Team

By CHN Nutritionist Michelle Brenseke, MS, RD, CDN, CLC

Garlic is not only tasty and good for you, but it is also easy to grow! Here are some tips to help you plant your own garlic this Spring:

Buy bulbs from garden center (not the supermarket). Try “Allium sativum var. ophioscorodon” also called hardneck garlic.
Put the bulb in the refrigerator 3 weeks before planting.
Pick a pot that is at least 18 inches deep and 12 inches wide. Fill with “soilless potting mix”. Leave room at the top.
Dig holes in dirt that are 3 inches deep. The holes should be 2 inches from the edge and 5 inches from each other.
Break bulbs apart, but keep papery husks on the cloves.
Plant one clove per hole, with the flat side down and the pointy end up.
Fill the hole with soil, making sure that the tip of the clove is about 1 inch under the surface.
Water well and place the container in a spot that gets light.

For outdoor gardens: plant in early November for more garlic in the spring!

Basil Pesto Recipe

Makes 2 cups

You’ll need:

2 cups fresh basil leaves (no stems)
2 tablespoons pine nuts or walnuts
2 large cloves garlic
½ cup extra-virgin olive oil
½ cup freshly gratedparmesan cheese

To make:

Mix basil leaves, nuts and garlic in a food processor and blend until very finely minced.
With the machine running slowly, dribble in the oil and mix until the mixture is smooth.
Add the cheese and mix very briefly, just long enough to combine. Store in refrigerator or freezer.

Lettuce Share!

So far, 600 patients have enrolled in the Healthy Savings Program!
CHN patients enrolled in the program have reached $3,553 in total savings in fresh fruits & veggies.
If you know a CHN patient who lives in the Bronx and wants to join, please call: Anna Rickards ( 718-731-2209) or Claudia Castaneda (718-320-4477)

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

By: CHN Wellness Team

Do you find yourself rushing through each meal? Do you forget what you had for dinner last night? Instead of rushing through your next meal, try practicing mindful eating. Mindful eating is when you pay attention to your food as you eat. Mindful eating can help you listen to your body about hunger and feeling full. Eating this way can help you enjoy your food and stay at a healthy weight.

Eat mindfully using the 3 S’s:

1. Savor your food. Notice what you are eating. Notice the cold crunch of a raw carrot. Notice the color of a tomato or the taste and smell of a juicy peach. Notice how your mouth reacts. Notice how your food feels on your tongue as you chew.

2. Slow down. Pace yourself by putting your fork or spoon down in between each bite. Take small bites and chew each mouthful slowly. Take a deep breath between each bite. This will help you be more aware of your food, not eat too much, and feel more satisfied during your meal.

3. Stop when you are satisfied with your food. Pay attention to your body’s signs of being full. While you eat, focus on how your stomach feels throughout your meal. As soon as you become full, stop eating to avoid feeling stuffed. Relax in front of your plate for a few minutes to see if you are still hungry. Put away your food after you’re done eating. This will stop you from picking at your food. Take a short walk around the block to help you break down food.

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

By: CHN Wellness Team

Why do we have bad habits even when we know they are not good for us? Why is it so hard to start a healthy new habit? It can be hard to get habits under control. Don’t worry, we’re here to tell you how you can kick those bad habits and replace them with good ones.

Try these tips to help you break bad habits:

Know about your habit.Do not brush it off, but don’t judge yourself for doing it. Facing your bad habit may bring up a lot of feelings, but this will help you notice it more when you do it in the future.
The next time you take part in your bad habit, think about how you felt before. Were you angry, worried, stressed, or bored? Were you craving something? Where were you? How did you feel after? We often feel even worse after engaging in our bad habit than we did before.
Start small. Make small changes.Set small goals to help you reach your one big goal. Picturing your life without the bad habit will also help.
Use “If-than”. Such as, if you are trying to eat healthier, make a grocery list and tell yourself:
- “if I go to the grocery store, than I will only buy the foods on my list.
- “if I walk home, thanI will not walk by the bodega where I buy snacks.”
Plan to fail a few times. You might slip up. That is okay. Just keep trying!

Follow these tips to help you form andstick to new, good habits:

Think about whyyou want to form a new habit. Sometimes we form a good habit to replace a bad habit. Sometimes we form a good habit to make us feel healthier. What will you gain by forming a new habit?

Figure out how your new habit will impact you day-to-day. Will you have to change your routine?
Set small goals. Do something small each day that will lead you to your goal.

Commit to a plan and tell others. Once you have made your plan, stick to it. Tell your loved ones that you are starting a new habit. You will be more likely to stick with your good habit if you have the support of people that care about you.
Ask for help. You do not have to be alone while forming your new habit. Get a gym buddy, ask your family to cook and eat healthy with you. Each goal is simpler with the support of others.

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

By: CHN Wellness Team

Stress can be a good thing if it is in small amounts. When you go through short moments of stress, it can help give you energy to get things done. But sometimes stress can last for long periods of time. When this happens, we can get anxious or overwhelmed and even worse, our health might get worse. If you are feeling stressed, anxious, or overwhelmed, try these tips to help you feel better: Stress can lead people to get addicted to drugs or alcohol and it is important to get Drug Rehab Los Angeles help if one is addicted to drugs. There is also the Rehab Near Me that has various ways to help reduce anxiety and withdrawals while on the path to a clean life.

- - Think about what makes you stressed. People who treat patients in Methadone Clinic Clearwater for clinical stress and anxiety suggests people to write down why you feel stressed. Write down what happened to you before you started feeling stressed. Try to notice patterns. This can help you learn how to get ready for stressful times and to keep you from feeling overwhelmed.
  - Take deep, slow breaths. Breathe in for a count of 4. Hold your breath for 7. Then breathe out for a count of 8. Repeat this a few times until you start to calm down. This will help you relax and lower your heart rate before acting on something.
  - Cut back on caffeine and alcohol. Caffeine can help you feel more awake. But it can also raise your heart rate and blood pressure. Caffeine can also make it harder for you to calm down or relax. Alcohol can make you feel moody and on edge. It may help you relax in the moment, but when it wears off, you may feel even more anxious than before. Don’t fall victim to any other addictions and go to a New York Recovery Center if you find yourself in such a situation.
  - Work out often. When you work out, your brain makes you feel happy. This can help you do better in stressful times.
  - Eat right at the right time. Eating unhealthy foods can make you feel more moody. Even eating at different times each day can make you feel on edge. Eat small, healthy meals every 3 hours to keep your energy levels up.
  - Sleep 8 hours each nightto not feel grumpy or sluggish. If your thoughts are getting in the way of sleeping, focus on your breathing. Listen to yourself breathe in and out and notice how that feels. Sometimes certain foods or parts of food can help you sleep better. Talk to your CHN nutritionist or doctor to find out more.
  - Talk to a therapist. It can be hard to talk to your loved ones about what’s bothering you. If you feel stressed, CHN has therapists at each health center. Call (866) 246-8259 to find out more.
  - Take a wellness class like yoga, meditation, reiki, or sound healing. These classes focus on calming your mind, helping you relax, and lowering stress. CHN has free classes at locations around New York City.
To learn more about wellness contact the Wellness Department at Community Healthcare Network at (212)-432-8494 or email [email protected].

Say your best friend or partner is stressed but they haven’t told you. Sometimes you can just tell they’re stressed just by looking at them. Understanding your feelings and noticing the feelings of other people is known as emotional intelligence. People with high emotional intelligence can see how someone else is feeling and help. Not all people have emotional intelligence. Here are ways to make your emotional intelligence better:

Tune in to your feelings.Notice your feelings during the day. If you know how you feel, you can learn how your feelings change your actions.
Actively listen when talking with someone. Don’t let your mind wander. Look people in the eye. Turn your body toward theirs. Notice not only what they are saying but how they are saying it. What is their tone, what is their body language telling you?Try not to stop or get distracted. Let them feel comfortable expressing themselves. Focus on what others are saying, not what you are planning to say next.
Don’t judge.Put yourself in someone else’s shoes. Try to think about what they have lived through that may shape who they are. This may help you grasp why someone is acting a certain way.
Respect other people’s feelings.Focus on why they feel a certain way, even if you don’t agree with them. This can keep your own feelings in check if someone says something that bothers you. Instead, look at this as a chance to work out differences and build trust.
Think before you react.Express your feelings in a supportive way. If a strong feeling takes over, take a step back and deep breath. Think about what you say. Think about how your words will be received. And think about how you can talk about the problem in a calm way that helps you and the person you are talking with.
See the silly side.Laughing helps ease stress and brings people together. Try to see the humor in things to make others smile and feel relaxed.

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

By: CHN Team

FINAL Community Healthcare Network Press Release

FOR IMMEDIATE RELEASE October xx, 2017

Contact: Stephanie Lilavois; 212.545.6231

[email protected]

Community Healthcare Network Hosts 7th Annual Transgender Health Conference in New York at The New School

Conference to focus on the Redefining Transgender Health

(New York, NY) – Community Healthcare Network (CHN) will host its 7th annual Transgender Health Conference, in collaboration with The New School, New York City community health plan Amida Care, and the New York State Department of Health, on October 26th and 27th at The New School.

“The conference focuses the understanding of the journey of a person of trans experience—from the clinical obstacles they face to how they are affected by behavioral, societal and even legal challenges,” said Freddy Molano, Vice President of Infectious Diseases and LGBTQ Programs, Community Healthcare Network. “Although amazing advancements have taken place, there is a need for much more growth in the clinical and societal understanding of people of trans experience, and our conference seeks to address just that.”

Bamby Salcedo, the event’s keynote speaker, is an award-winning advocate for the Trans Latina community. She is the founder of the Los Angeles-based TransLatina Coalition, and, in 2014, released the documentary Transvisible: Bamby Salcedo’s Story. Her keynote will focus on the TransLatina experience in the United States, and the issues affecting people of trans experience.

The conference covers a range of clinical and social topics including health insurance, medications such as PrEP and PEP, legal issues faced by transgender communities, and preparation for gender-affirming surgery. The conference’s second day (Oct. 27, 9 am – 12 noon), organized in partnership with Amida Care, focuses on information for licensed clinicians. Amida Care is New York’s largest Medicaid special needs health plan for people living with chronic conditions such as HIV and provider of high-quality comprehensive health care to its significant population of transgender plan members.

“The HIV/AIDS epidemic has a disproportionate impact on the transgender community. People of transgender experience need and deserve access to comprehensive, culturally competent,

gender-affirming health care,” said Doug Wirth, President and CEO of Amida Care. “We need to break down the barriers that keep health care out of reach for many in the transgender community, including violence, lack of employment opportunities, housing instability, and discrimination. This conference is an important, one-of-a-kind forum for ideas and solutions to address these disparities, and Amida Care is proud to be the lead health care sponsor.”

Presenters include representatives from the NYS Department of Health, including the AIDS Institute and Bureau of HIV Prevention and Control; Mt. Sinai Medical Center; Amida Care; and experts in clinical, behavioral and legal care for transgender individuals, among others. A full copy of the program agenda, and background on all speakers is available on the conference website at: https://www.chnnyc.org/7th-annual-conference-transgender-health.

Transgender people have specific healthcare concerns and oftentimes face bias, discrimination, or ignorance when seeking medical care. CHN understands these concerns, and offers a unique and welcoming environment with high-quality medical care.

The organization, which founded its Transgender Family Health Program in 2004, is leading the field in transgender care. CHN is the first New York City-based Health Center to provide comprehensive services to patients of transgender experience in a family health setting. CHN serves nearly 450 transgender patients annually at their Bronx Health Center in the South Bronx, Family Health Center located in Jamaica, Queens and the CABS Health Center located in Williamsburg, Brooklyn.

Community Healthcare Network 7th Annual Conference on Transgender Health
Thursday, October 26, 2017
9am-5pm
The New School- 63 5th Avenue, New York NY 10011
Friday, October 27, 2017- FOR LICENSED CLINICIANS ONLY
9:00 am- 12:00pm
The New School- 63 5th Avenue, New York NY 10011
About Community Healthcare Network

Community Healthcare Network (CHN) is a not-for-profit organization providing access to affordable, culturally-competent and comprehensive community-based primary care, dental, nutrition, mental health and social services for diverse populations in 12 underserved communities throughout New York City. CHN serves more than 85,000 individuals a year who would otherwise have little or no access to critical health care. CHN is composed of eleven Federally Qualified Health Centers (FQHCs) and NCQA designated Level 3 Patient Centered Medical Homes (PCMH) and a mobile health unit. To learn more about CHN visit our website at www.chnnyc.org or follow us on Facebook, Twitter, YouTube, and Instagram.

About Amida Care

Amida Care Inc. is a not-for-profit health plan that specializes in providing comprehensive health coverage and coordinated care to New Yorkers with chronic conditions, including HIV and behavioral health disorders, and people who are homeless (regardless of HIV status). Amida Care has a wide network of top health care providers in the five boroughs of New York City and is the largest Medicaid special needs health plan (SNP) in New York State. For more information, visit www.amidacareny.org.

By: CHN Wellness Team

We all want better health. If we have it, we want to keep it. If we need it, we want it badly, and then too, we want to keep it.

Better nutrition fuels better health. So we seek and we share information. And then we seek and we share more information. This can lead us to become overwhelmed with too much nutrition information, a condition that I call INFObesity.

To be clear, information is not the problem and not all information is bad or wrong. In fact, much information today is good quality. Like the fats we eat, some information is needed as it helps promote optimal functioning. However, like fat, too much information can be unhealthy. It overwhelms, weighs down, and interferes with our body’s optimal functioning by distracting our mind. This is why being exposed to too much information can threaten your health.

So what can you do about it?

Stop overwhelming your mind and body with too much health information with this exercise:

Grab a piece of paper.
Draw a bull’s eye with five circles (like a dart board).
In the center circle, write “Me Today”. This circle represents for who you really are right now. Write down your likes, dislikes, lifestyle, health status, choices, and resources.
In the next circle, write “My Health – Top 5”. This circle represents who you are based on the top 5 things that are most important to your current health status and health goals.
In the next circle, write “Me, Myself, and I”. This area represents the roles you play in your life currently like friend, spouse, ballerina, and more.
In the next circle, write “You Don’t Really Know Me”. This area is how a company would target you if they didn’t know you on a personal level (so by your age, gender, where you live, your household role, your work).
In the final circle write “You Don’t Know Me at All”. The outer circle is not targeted to you at all.

Now on a separate piece of paper, jot down all the sources of nutrition and health information that you encounter in a week. Your neighbor, your guardian, a tweet, a magazine article, a TV commercial, a package of food, a yoga instructor, a dietitian or doctor’s advice.

Now assign each of the sources to a place on your bull’s eye.

When most of your information comes from sources in the first two circles (the bull’s eye and the next circle) you do better at maintaining your health. You can still have too much information, but at least you are getting information specific to who you really are right now and to your personal health goals.

Look at the rest of your bull’s eye. How on track are you for getting information targeted specifically to who you really are each week? Are there sources that you could let go or even block? Are there sources that you need?

To better control the information you receive, assess who you are right now. Keep what is working, and take a second look at all the sources you come in contact with.This will help ensure that you have real support and better tools to guide your choices with regards to your health.

By Ashley Koff RD, founder of the Better Nutrition Program

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

By: CHN Wellness Team

Relationships should make you feel good. Use these tips to help support and build healthy relationships with loved ones:

Check-in. Talk with loved ones about relationship needs. Ask your loved one what they need from you. Let them know what you need from them. Talk about how you can both have your needs met. You can do this with a parent, a partner, or even a close friend.
Support each other. People handle stress and anxiety in many ways. When times get tough, work together to make each other feel good. Talk about how you both can help make each other’s day better.

Take time to organize your thoughts. If you and a loved one don’t agree, take a few minutes to gather your thoughts before speaking. This will help you better talk about how you are feeling.

Welcome change. Relationships can grow due to life’s challenges as we age. Use this as a chance to make your relationships stronger.

Listen to how your loved ones are feeling. Take an interest in their feelings. They will be more likely to listen when you share how you are feeling.

Respect differences. You and your loved ones may have your own hobbies, friends, feelings, goals, and thoughts. Differences give you the chance to learn from each other and enjoy your relationship more.

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

Call CHN