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Category: Wellness / Nutrition

By: Josie Thiele, RD, CHN HIV Nutrition Manager

Mindful eating can help us to make more intentional food choices and be aware of our feelings related to eating. Try these tips to help practice mindful eating during the holiday season:

  • Don’t skip meals. “Saving calories” for a big holiday meal can lead to low blood sugar, more food cravings and overeating. Listen to your hunger cues. Allow yourself to have balanced meals and snacks like you would on any other day.
  • Enjoy. Many holiday foods hold special memories or cultural relevance. Avoiding them may lead to cravings or feeling unsatisfied. Allow yourself to enjoy these foods in moderation.
  • Reflect. Try to identify your emotions before you start your meal. Are you truly hungry? Are you feeling stressed? Sad? Lonely? Bored?
  • Practice self-care. As you notice your emotions, find ways to address them like taking walks, meditating, resting, and embracing social support from loved ones or professionals.
  • Tune in. Chew your food slowly. Notice the colors, tastes, textures, smells of your foods and how eating them make you feel. Check in during the meal and notice how the feelings of hunger and fullness change.

Brussels Sprout Slaw

Ingredients: (Serves 8)

  • 1 pound Brussels sprouts, thinly sliced
  • 6 Tbsp olive oil
  • 1 Tbsp lemon zest
  • 1/4 cup lemon juice
  • 1 Tbsp honey
  • 1/2 tsp red pepper flakes
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 diced apple
  • 1/3 cup toasted and chopped pecans

How to prepare?

  1. Make the dressing by mixing olive oil, lemon zest, lemon juice, honey, red pepper flakes, salt and pepper.
  2. In a large bowl combine the sliced Brussels sprouts diced apples, toasted pecans and dressing and toss to coat.

By: Nazish Pervez, CHN LIC Nutritionist

Soybeans and soy products contain high-quality protein and are filled with many essential vitamins, minerals, and nutrients. The amount of soy-based foods we eat is a controversial topic when it comes to breast cancer, hormones in men, thyroid function, and pediatric growth and development. Check out the facts:

  • Soy and breast cancer: Isoflavones are plant compounds in soy that have a similar structure to the human hormone estrogen, but are much weaker and do not act like estrogen in our bodies. They actually have antiestrogen, antioxidant, and anti-inflammatory properties and may help to reduce cancer growth.
  • Soy and hormones in men: Soy does not have a feminizing effect. It does not affect sperm/semen, decrease testosterone levels, increase estrogen, or cause increased breast tissue growth.
  • Soy and thyroid function: Adults with hypothyroidism can eat soy foods without any harmful effects. When using synthetic thyroid medicine, it is important to eat all foods, including soy-based foods, at least 3 hours before or 1 hour after taking the medicine for it to work best.
  • Soy-based infant formula and pediatric growth and reproductive development: There is no convincing research that shows that healthy infants fed soy-based formula are at greater risk for harmful effects than those fed cow’s milk-based formula.

Types of soy protein and soy-based foods to enjoy:

  • Edamame
  • Tofu
  • Tempeh
  • Miso
  • Soy fiber
  • Soy nut butter
  • Textured soy protein
  • Soy protein powders
  • Whole soybeans
  • Soy flour

How to Make Sweet & Spicy Tofu Burgers

Ingredients:
(Makes 4 burgers)

  • 1 pound extra firm tofu, drained
  • 1 tablespoon oil
  • 2 tablespoons reduced sodium soy sauce
  • 1 tablespoon sriracha hot sauce
  • 1 tablespoon fresh lime juice
  • 1 tablespoon honey
  • 1/4 teaspoon black pepper
  • 4 whole wheat buns

To prepare:

  1. Cut tofu into 4 pieces
  2. Combine oil, soy sauce, sriracha, lime juice, honey, and black pepper.
  3. Marinate tofu in the mixture and leave in fridge for 30 minutes.
  4. Place tofu on nonstick skillet or on grill over medium high heat for 10 minutes. Turn and cook until evenly browned.
  5. Serve on buns with desired toppings.
  6. Enjoy!

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

By: Anna Rickards, CHN Nutrition Program Manager

It’s officially harvest season in New York and our city’s farmers markets provide a great variety of fresh, culturally diverse, and accessible fruits and vegetables!

There are many ways to save money at local farmers markets:

  • For every $2 in EBT/SNAP spent at an NYC farmers market, you can get a $2 Health Buck coupon to spend on fruits and vegetables, up to $10 per day.
  • The Farmers Market Nutrition Program provides free $4 coupons to families receiving WIC benefits and to seniors through the Commodity Supplemental Food Program (CSFP).
  • Stellar Farmers Market program gives live nutrition & cooking demos at many city markets—if you participate you get a $2 Health Buck.
  • CHN Nutritionists have Health Bucks they can share with patients and families experiencing food insecurity. Please do a warm hand off or make a referral.

Find farmers markets closest to your location using this link.

How to Make Fresh Corn Salsa

Ingredients:
(Makes 4 cups)

  • 3 cups fresh corn kernels, sliced from the cob
  • 1 cup diced tomatoes
  • 1 diced bell pepper
  • 1/2 cup diced red onion
  • 1/2 cup chopped  cilantro
  • 1/2 finely chopped jalapeño
  • 2 cloves minced garlic
  • 1-2 limes, juiced
  • Salt & pepper to taste

To prepare:

  1. Cut raw corn kernels off the cob.
  2. Mix with tomatoes, bell pepper, cilantro, jalapeno, garlic, onion, and lime juice.
  3. Add salt and pepper to taste.
  4. Optional: Add cooked black beans for extra protein and fiber.
  5. Serve with chips for a snack/appetizer or add to chicken or fish for an entrée.

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

By: Josephine Ledda, CHN Nutritionist at Sutphin Blvd.

Lower your sodium intake using homemade seasonings

Did you know?

  • Sodium is a part of salt. It is a nutrient used for preserving foods. Too much sodium can lead to high blood pressure.
  • Sometimes foods that don’t taste salty can be surprisingly high in sodium, like bread or bagels.
  • Ready-made, packaged seasonings can be very high in sodium.
  • 1 Tablespoon of Maggi seasoning has almost the entire amount of sodium recommended for Americans to eat for the whole day.
  • The serving size of Goya Adobo is 1/4 of a teaspoon, which is about the size of a nickel.
  • Check the Nutrition Facts Label for sodium and the serving size.

Try these easy seasoning swaps instead:

  • Blend herbs, garlic, lemon and olive oil for a flavorful dressing or marinade.
  • Check the ingredient list of your favorite, store-bought seasonings. Try making a low-salt version at home.
  • Try adding chicken, beef, or vegetable stock as a tasty addition that can add depth to many recipes.
  • Add spice and heat to a dish to increase flavor of low sodium recipes – just be sure to measure!
  • Measure portion sizes of seasonings. It’s good to practice with a measuring spoon first so you can learn how to eyeball a serving.

How to Make Homemade Adobo

Ingredients:
(Makes 1 small jar)

  • 2 teaspoon garlic powder
  • 1 teaspoon oregano powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 2 teaspoon black pepper
  • 1 teaspoon coriander

To prepare:

  1. Pour all seasonings into a mixing bowl.
  2. Mix ingredients well.
  3. Pour into a small jar. Use it for marinades, soups and any of your favorite dishes!

By: CHN Wellness Team

While we are happy to have longer summer evenings, it can make it hard to get enough sleep so that you feel rested by the time the sun comes up again tomorrow. A bedtime ritual, like stretching, helps to take a little more time for yourself. It helps to reset the stress and thoughts that have built up during your busy day. Stretching before bed can help you fall asleep faster and more deeply. Try these stretches tonight and see the difference it can make for yourself!

Legs Up the Wall:
Helps relax your core to lower back pain and feel calmer

  1. Sit on the floor with the right side of your body against a wall.
  2. Lie on your back as you swing the backs of your legs up against the wall. Your hips can be up against the wall or a few inches away. Choose the distance most comfortable. You can also place a cushion under your hips for a bit of elevation.
  3. Rest your arms in any comfortable position.
  4. Stay in this pose for up to 10 minutes.

Happy Baby
Relieves tension in your spine, groin, and hips.

  1. Lie on your back. Bend your knees in towards your stomach.
  2. Grab the outsides of your feet with your hands. Open your knees slightly wider than your hips, then bring your knees towards your armpits.
  3. Raise your feet so your heels face up towards the ceiling. Flex through your heels and gently push your feet up into your hands for resistance. Slowly rock side-to-side to massage your lower back.

Child’s Pose

  1. On your hands and knees, sit back onto your heels with your knees slightly wider than your hips.
  2. Slowly walk your hands out in front of you to bring your forehead to the floor or until you feel a stretch. Relax your chest into this position. Hold for up to 10 minutes.

By: CHN Wellness Manager, Jenna Taubin, CHES

Water makes up most of your body. It helps your brain function, boosts your energy, protects your organs, and keeps your immune system strong.

The average person should aim to drink at least eight 8-ounce cups of water a day. Check out our tips for drinking more water throughout your day.

Tips:

  • Choose water (tap, bottled, or sparkling) over sugary drinks. Use a colorful, reusable water bottle that won’t leak. This way, you can bring it anywhere!
  • Need more flavor? Add fruits or herbs! Infuse your water with lemons, limes, cucumber, mint, or even a combination of these. This helps improve the taste and helps you drink more.
  • Missing fizzy drinks? Add a small splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
  • Need help breaking the habit? Don’t keep sugary drinks in your home. Keep a jug or bottles of cold water in your fridge.
  • Read nutrition labels while shopping. You’d be surprised at the amount of added sugars in some drinks.
  • At the coffee shop? Coffee is dehydrating, drink an extra cup of water for each cup of coffee you drink. Skip flavored syrups or whipped cream. Ask for a drink with low-fat or fat-free milk or unsweetened milk alternative or get back to basics with black coffee.
  • Make habits around drinking water. Set aside a specific time each day to drink water. Drink a cup of water between patient visits or each time you use the restroom.
  • Check the color of your pee to make sure you’re getting enough water. Your pee should be light yellow, almost clear.

Watermelon Rosemary Water
Makes 6 servings

You’ll Need:

  • 1 Sprig of Rosemary
  • 2 Cups Cubed Watermelon
  • 6 Cups of Water
  • Ice Cubes

To make:

  1. Cut watermelon into cubes. Discard the white and green part.
  2. Add watermelon cubes and sprig of rosemary to a pitcher of water.
  3. Refrigerate for 15 minutes.
  4. Serve over ice.

During the pandemic, the use of supplements increased dramatically. Now 80% of Americans have started using supplements as a way to improve their health. But, how do you know which supplement may be the right one for you?

Do you need a supplement?

  • Supplements help to fill gaps in our nutrition. If you eat a variety of whole foods, like fruits, veggies, whole grains, protein, and calcium-rich foods, chances are your body is getting all the nutrients you need for good health.
  • Pay attention to your stress. Our gut absorbs most of the nutrients we eat. However, the gut is sensitive to stress. If you are stressed, your gut may not be taking in all the nutrients you are eating, no matter how balanced your diet is.
  • Ask your doctor to test for vitamin deficiencies. These blood tests aren’t usually done at regular check-ups, but can give you helpful information before you have symptoms of deficiencies.

How to choose a good supplement:

  • Choose quality. Supplements aren’t regulated by the FDA. You may be using mislabeled or contaminated supplements. Choose ones that are third party tested with a seal of certification. This guarantees a product follows good manufacturing practices.
  • Find the right product. Gummy supplements are good if you have trouble swallowing pills. However, they have sugars and taste like candy which can lead one to over eat them, increasing the risk of toxicity. Some gummy supplements are made with gelatin which is not good for vegans, so a pill or chewable option may be best.

Common supplements and their benefits:

  • Multivitamin: Gives the daily allowance of under-consumed nutrients
  • Vitamin D: Improves immune system and supports bone development
  • Vitamin C: Helps with iron absorption, skin and eye health, and immune support
  • Omega-3s: Promotes brain health, helps to lower triglycerides and raise good cholesterol

How to Make Baked Feta Pasta

Recipe by: Feel good Foodie
Ingredients:
(Makes 6 servings)

  • 8 oz dried pasta
  • 2 pints cherry tomatoes
  • 8 oz block of feta cheese
  • 1/2 cup olive oil
  • 2 chopped garlic cloves
  • 1/4 cup chopped basil
  • Salt
  • Pepper

To prepare:

  1. Preheat oven to 400 F
  2. Place the cheese in the middle of the baking dish. Add tomatoes around the cheese.
  3. Pour olive oil over tomatoes and cheese. Add salt and pepper.
  4. Bake for 35 minutes, until tomatoes burst and feta melts.
  5. Cook pasta in a pot according to package instructions.
  6. Add the garlic, basil, and pasta to cooked tomatoes and feta. Toss to combine.

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

By: CHNNYC Team

Calcium is a mineral that is found in many places in our body. It is very important for bone and tooth health. The recommended daily amounts of calcium are: For females ages 19-50, and males ages 19-70: 1000mg per day. For females ages 51 & older, and males ages 71 & older: 1200mg per day.

Let’s make sure you’re getting enough.

The most known calcium source are dairy products such as milk, cheese, and yogurt:

Milk, non-fat 290mg/cup
Yogurt, plain 419 mg/cup
Mozzarella, part skim 150mg/cheese stick

But what happens if you are lactose intolerant?

  • Lactose is a sugar naturally found in milk and milk products like cheese or ice cream.
  • Lactose intolerance is a condition in which people have digestive symptoms such as bloating, diarrhea, and gas after eating foods with lactose.
  • About 68 percent of the world’s population is Lactose intolerant but few are aware of their intolerance.

If you’re lactose intolerant or just dairy-free, aim to have 2-3 servings of plant-based calcium per day:

Fortified Soy Milk 290mg/cup Edamame 98mg/cup
Kale 180mg/2 cups raw kale Broccoli 87mg/cup
Chia Seeds 179mg/2 tablespoons Almonds 75mg/1 handful
White Beans 161mg/cup Carrots 40mg/medium carrot
Dried Figs 120mg/4 dried figs Pumpkin 40mg/1 cup mashed

Make Fig Salad with Goat Cheese and Kale

Salad Ingredients:
(makes 3-4 servings)

  • 1/4 cup sliced almonds
  • 4 large fresh figs (or 8 small ones)
  • 5 cups kale, stems removed & chopped
  • 2 ounces goat cheese, crumbled

Dressing Ingredients:

  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • 3 Tablespoons apple cider vinegar
  • 4 Tablespoons extra virgin olive oil

How to make:

  1. In a small bowl, add all dressing ingredients. Whip until well combined.
  2. Cut stems from figs. Slice in quarters if large or in half if small.
  3. In a large bowl, add kale and half of the dressing. Massage kale until kale is more tender.
  4. Arrange figs on the top of the salad. Add sliced almond and crumbled goat cheese.
  5. Drizzle the rest of the dressing and toss to combine. Serve right away.

Aging is a certain and natural part of life. Our lifestyle choices affect how well we age. It’s never too late to make changes that will promote a longer, healthier life.

Eat a well-balanced diet

Try these foods to help lower stress on the body:

  • Fruits and vegetables
  • Heart healthy oils (such as olive oil)
  • Whole grains
  • Plant-based proteins (such as beans, nuts, tofu)

Follow the Four Pillars of Successful Aging:

  1. Movement is medicine. Beware of the chair! Sitting too much means less oxygen gets to your brain. Your focus improves with movement. Try dancing for social, physical and emotional benefits.
  2. Social interaction is key. Build 5 or more deep connections with all age groups for coping and high functional aging.
  3. Keep your brain active. Learn new skills to keep your brain strong. Play a new instrument, try word puzzles, new games, or recipes.
  4. Find purpose with something that matters to you. Engage in spiritually fulfilling activities. Spend time in nature. Try listening to music, reading, faith, meditation, volunteering, or spend time with children and family.

How to make Sweet Potato “Nice Cream”

Ingredients:

  • 1 cup frozen cubed sweet potatoes
  • 2 frozen sliced bananas
  • 1 teaspoon cinnamon
  • 1 tablespoon cocoa
  • 1 teaspoon vanilla extract
  • 2-3 tablespoons almond milk
  • Optional toppings: shredded coconut, almond slices, honey

To prepare:

  1. Add sweet potatoes, bananas, cinnamon, cocoa, and vanilla extract to blender.
  2. Blend until combined.
  3. Add almond milk until you get the desired texture (2-3 tablespoons should do)
  4. Optional: Top with shredded coconut, almond slices, or drizzle of honey.

Adapted from Healthline’s fuel-good anti-aging recipe and shopping list guide.

By: CHN Wellness Team

Have you heard of a Plant-Based Diet?

A plant-based diet focuses on eating more foods from plants at every meal. This could be fruits, veggies, legumes, whole grains, beans, nuts, and/or seeds. It does not mean you need to become a vegetarian or vegan! You can still be plant-based and continue to eat meat, poultry, fish, and dairy too.

What are some of the benefits of a plant-based diet?

  • Sticking to a plant-based diet can reduce high blood pressure, lower cholesterol levels and the risk of developing heart disease.
  • Plant-based diets can reduce carbon emissions and waste products that often end up in the ocean. Skipping one serving of beef a week for a year can theoretically reduce your carbon footprint as much as driving 348 fewer miles in a car!

How can you incorporate a plant-based diet into your own life?

  • Start slow. Make changes slowly. It’s hard to stick to new eating habits if you change them all at once.
  • Try a Meatless Monday challenge. Every Monday (or any day you prefer) try to not eat meat and instead focus on eating plant-based foods.  Or some people do “vegetarian until dinner”.
  • Do it with a friend. It’s more fun when you try something new with someone else and share the experience.
  • Be a prepper. As with most meal plans, its less stressful if you shop and prep some meals and snacks before you begin.
  • Welcome plant proteins. Worried about staying full? There are many ways to get protein from plants. Some include:
    • Tofu/Tempeh stir fry with veggies
    • Seitan as a meat substitute in meat-based dishes
    • Beans/Legumes mixed with salad
    • Poached egg over Quinoa
    • Nutritional Yeast instead of cheese sprinkled on top of pasta or popcorn
    • Edamame as a snack or mixed in a salad
    • “Mock Meats” like Beyond Burger – this is a processed food so it has sodium (salt) added, but is still lower in saturated fat and is better for the environment than beef.
    • Raw Nuts
    • …for more ideas check out attached Vegetarian Handout and https://www.bluezones.com/recipes/