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It can be hard to stay on top of your health goals. It’s easier to reach for comfort foods or a few glasses of wine. When we eat junk food our brain makes a happy hormone, which makes us want more.

Your goals are in your control. Here are some tips to help curb those food cravings and get you back on track.

1. Sleep well. When you don’t get enough sleep, your body craves an energy boost. Usually that boost is in the form of sugar. It is important to get 7 to 9 hours of sleep to prevent cravings and make sound decisions.
2. Eat a balanced breakfast. Start your day with a balanced breakfast like eggs with greens, sweet potato and avocado. This will keep you full longer and help you feel more balanced and energized.
3. Eat throughout your day. Skipping a meal can leave you feeling angry because you are hungry (hangry). When you get to this point, cravings can take over! Eating regularly will help balance your blood sugar.
4. Drink water. When you get cravings, have a big glass of water first. Many times we confuse thirst with hunger and drinking water first can help.
5. Eat mindfully. Your body feels more satisfied when you slow down and focus on your food. When you are satisfied, there are less chances for cravings. Pay attention to your food as you eat to help you listen to your body about hunger and feeling full.
6. Find the root cause. Sometimes our cravings come from emotions like stress or sadness. Try to think about where your cravings are coming from. Ask yourself: What am I feeling right now? What do I truly want right now? What can I do to fulfill that desire in this moment.

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

By CHN Wellness Manager, Jenna Taubin

Sedentary behavior is the time you spend sitting. Too much sitting has been shown to lead to obesity, heart disease, and other chronic diseases. Sitting can also be really hard on your body, especially your back! You may have pain, stiff joints or tight muscles after you sit for a while. Try these tips to help support and protect your body & lower back pain:

Stretch or practice Yoga. Stretching lowers the physical effects of stress on the body. It improves blood flow which helps relieve tight muscles.
Take a break from sitting. Take short breaks to stand in-between long stretches of sitting (like while you are at work). This will help boost blood flow to your muscles and joints.
Practice good posture. Good posture is a great way to keep your body in a supportive position while you sit. Plus it helps make your stomach muscles strong.
Exercise your core. The muscles in your abs and back play a role in your spine support. Keep your abs strong with exercises:

Ab squeeze: Tighten your stomach muscles. Squeeze for 10 seconds. Relax. Repeat 10 times.

Reverse Crunch: Sit on the edge of your chair, hold onto your armrests. With your back straight, lift your knees towards your chest. Lower back down. Repeat 12 times. For an extra burn, do with your legs straight rather than bent.

Try This for a Healthy Afternoon Snack: “Avocado Crunch”

Ingredients:

2 Chocolate Rice Cakes

1/2 Avocado

Raspberries or Pomegranate Seeds

To prepare:

Spread avocado over rice cakes.
Top with fruit.

By: CHN Nutritionist: Melissa Olson RD, CDN

Have you heard of the term “Blue Zones”? These are parts of the world where the most people have lived to age 100, such as in Greece and Okinawa, Japan. Scientists are fascinated with learning the lifestyle secrets from these Blue Zones to know how common habits there can add longer and healthier years to our own lives too. Here are six lifestyle habits that predict a long healthy life. And check out bluezones.com for more ideas!

Balanced Diet Choices – Our bodies need mostly plants (fruits, veggies, beans, nuts, seeds, & whole grains) to work at their best.
Avoid Smoking – Tobacco products harm your body at the genetic level. This can lead to cancer and harm lung cells. An official site based on men’s website states the effects of smoking and the drastic changes it does to men’s health.
Be Physically Active Each Day – Our bodies have feet and legs for a reason. We are meant to move and walk often!
Sleep – Making sleep a priority helps control appetite. It resets your blood pressure each night. It also helps you think clearly, and balances emotions too.
Stress Control – Do activities that help to lower stress. These can be things like meditation, dancing, or gardening. Some stress is part of life. Remember that long-term, repeated stress means something is unbalanced and needs to change, or else your health will get worse.
Social Connection – Friendships, family, and community are all a common theme in the Blue Zones. Find the people who make you feel happy and spend time with them often!

Avocado Bean Salad:

(Makes 1 serving)

Ingredients:

1/2 avocado
1/2 cup of cherry tomatoes
1 scallion
1 small cucumber
1 cup of canned black beans, drained & rinsed
Pepper to taste
Garlic powder to taste
Juice from 1 lemon

To make:

Place first 7 ingredients in a bowl and stir.
Squeeze lemon juice on top as a dressing and mix together.

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