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Category: Wellness / Nutrition

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/

By: CHN Wellness Team

Your brain is an organ, just like your heart! There are some things you can do to keep it working at its best. Learn more about brain health tips and specific foods that can help keep you and your brain healthy.

Healthy Brain Habits:

  • Exercise regularly. Exercising several times a week for 30 minutes may help increase blood flow and slow the effects of aging on your brain.
  • Get 8 hours of good sleep. Sleep allows for your brain to rest and consolidate memories.
  • Stay mentally active. Activities like puzzles, word games, reading, drawing, and painting help stimulate your brain.
  • Try new things. This helps you form new connections in your brain.
  • Eat a variety of foods that boost brain health.

Foods that Boost Brain Health:

  • Leafy greens like kale, spinach, and broccoli are rich in nutrients like Vitamin K, folate, and beta carotene that can help slow cognitive decline.
  • Fatty fish like tuna or salmon have omega-3, which research suggests may help prevent Alzheimer’s.
  • Berries have been linked to improved memory. Blueberries have antioxidants, which may reduce brain aging.
  • Eggs are rich in B vitamins which could slow cognitive decline.
  • Foods high in protein such as meat, tofu, or nut butters give your brain energy throughout the day.

Make Your Own Brain Boosting Energy Bites:

(makes 10)

Ingredients:
1/2 cup peanut butter
1/4 cup honey
1 teaspoon vanilla
1/2 cup protein powder
1/3 cup flax seed meal
1/2 cup rolled oats
1/2 teaspoon cinnamon
1 tablespoon chia seeds
1 tablespoon chocolate chips

How to make:

  • In a food processor, add peanut butter, honey, vanilla, protein powder, flax seed meal, oats, cinnamon, and chia seeds. Pulse until well combined.
  • Add in the chocolate chips and pulse a few more times.
  • Using either an ice cream scoop or your hands, roll the mixture into ten equally sized balls.
  • Place in an airtight container.
  • The energy bites will last in the fridge for a week and in the freezer for 2 months

By: CHN Wellness Team

What is Umami?

Have you heard the word “umami” before? You’ve probably used “sweet”, “bitter”, “sour”, and “salty” to talk about flavor. Umami is another way to describe and taste food!

  • Umami typically refers to foods that are savory or meaty.
  • It is one of the five tastes along with sweet, salty, sour, and bitter.
  • The term is Japanese and roughly translates to “pleasant, savory taste.”
  • When someone tastes umami, what they usually are tasting is glutamate, a type of protein found in many vegetables, meat, seafoods, and cheeses.
  • Slow cooking methods like roasting and simmering enhance natural umami flavors – this is why slow-cooked stews and homemade tomato sauce are so flavorful and comforting.
  • Umami foods are good for our health because they can replace salty foods without missing out on flavor and they help keep us full longer.

Umami Foods to Try:

  • Seaweed is packed with nutrient and antioxidants
  • Soy-based foods like soy sauce, miso, soybeans, and tofu are linked to lower blood cholesterol.
  • Kimchi has probiotics which can help with digestions
  • Tomatoes have vitamins C and K, potassium, folate, and antioxidants.
  • Mushrooms have B vitamins which are linked to improved immunity (protection against disease)
  • Green Tea can help reduce risk of type 2 diabetes
  • Seafoods and meats are both high in protein.

Make Your Umami Stir Fry

  • 1/2 cup soy sauce
  • 1/4 cup brown sugar
  • 1 tablespoon cornstarch
  • 1 tablespoon minced ginger
  • 1 tablespoon minced garlic
  • 1/4 teaspoon red pepper flakes
  • 3 boneless chicken breasts (veg. substitute: firm tofu)
  • 2 tablespoon neutral oil
  • 1 chopped green bell pepper
  • 1 head of broccoli in florets
  • 1/2 lb. sliced mushrooms
  • 1 cup chopped carrots
  • 1 red onion sliced
  • Sesame oil to taste
  • Sliced scallions

To prepare:

  • Combine soy sauce, brown sugar, cornstarch, garlic, ginger, & red pepper. Add cubed chicken & marinade for 15 minutes.
  • Heat 1 tablespoon of oil in large skillet over medium heat. Sauté all veggies until tender, about 5 mins. Remove from skillet. Cover to keep warm.
  • Remove chicken from marinade. Save the liquid. Heat another tablespoon of oil over medium-high heat. Cook chicken until slightly pink, 2 minutes per side.
  • Return veggies and add the saved marinade to the skillet. Bring to a boil. Stir until the chicken is cooked and the veggies are tender, about 7 minutes.
  • Top with a small amount of sesame oil and scallions. Serve plain or over rice.

By: CHN Wellness Team

Signs of stress

Do you know how your body tells you it is stressed?

Stress shows up in your body when your brain finds a threat to your safety. Threats can be physical, like seeing a bear in the woods. Threats can also be mental and emotional, like a sick loved one or work changes. No matter the stressor, your body’s response remains the same.

Symptoms of stress:

  • Forgetfulness. Stress and anxiety take up your brain’s energy. It can affect your attention and ability to retrieve memories. If you’re feeling foggy or having trouble focusing, it may be because of stress.
  • Tense Muscles. Our bodies deal with stress by going into fight-or-flight mode. We release hormones that prepare our muscles to respond to a threat causing muscle tension.
  • Gut Problems. Your gut and nervous system are so closely connected that it is sometimes called your “second brain.” Chronic (long-term) stress can cause painful GI issues.
  • Sickness. Constant stress causes increased heart rate and blood pressure which puts a strain on the body. This can have long-lasting effects on your overall health and immune system over time.

It’s important to learn tools to cope with stress symptoms such as:

Exercise. Movement helps release feel-good hormones called endorphins. You can literally shake the stress away with a daily movement routine. Walking, running, dancing, it all works!

Mindful Breathing. Focusing on your breath can help slow your heart rate and calm your body’s fight-or-flight response.

Berries have been linked to improved memory. Blueberries have antioxidants, which may reduce brain aging.

Physical Touch. Hugging can have great health benefits. Hugs help release a hormone called oxytocin which increases happiness and lowers stress. Give your body some TLC with a self-massage. Hugging yourself works too!

Meditation. Meditation is any activity that helps you to focus your mind. If you find traditional meditation challenging, try coloring, washing dishes/cleaning, or listening to music. Mindful practices bring your focus to the present moment and away from stressful thoughts.

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

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By: CHN Wellness Team

As the weather cools, we encourage you to stay active outside by walking! We wanted to share some stretches you can do either before or after a walk. Stretching helps warm up your muscles and prevents soreness. It will also help increase your range of motion and flexibility, plus it just feels good! Do each exercise below at least once, holding each stretch for at least 30 seconds.

Quad Stretch

  1. Stand tall with feet shoulder-width apart. Use your left hand to reach back and grab your left foot. Hold a wall or chair if you need help balancing.
  2. Pull your foot towards your butt. Tuck your tailbone under.
  3. Make sure your knee is pointing straight down toward the floor.
  4. Hold for at least 15 seconds.
  5. Switch legs and repeat.

Shoulder Stretch – targets: shoulders, upper back

  1. Stand tall with feet shoulder-width apart. Roll your shoulders down and back.
  2. Bring your left arm across your body. Use your right arm to gently pull your left arm towards your right shoulder.
  3. Hold for at least 15 seconds.
  4. Switch arms and repeat.

Straight-Leg Calf Stretch – targets: calves, hip flexors

  1. Stand tall, extend your right leg straight back. Place your heel flat on the ground.
  2. Keep your back leg straight as you gently push your pelvis forward bending your front knee directly over your ankle.
  3. Hold for at least 15 seconds.
  4. Switch legs and repeat. Try this stretch with your hands against a wall or chair for added support.

Figure Four Stretch – targets: hips, glutes, lower back

  1. Using a chair or wall for support, stand up with your feet together. Lift your left leg and cross your ankle over your right thigh.
  2. Sit back into the stretch by bending your right knee as if you are sitting into a chair.
  3. Hold for at least 15 seconds.
  4. Switch legs and repeat. This stretch can also be done while seated in a chair.

Now that we have cooler (and darker) fall days rolling in, we wanted to talk about keeping up your endorphins! Endorphins are our body’s all natural “feel good” hormones. They help us feel good and lower our stress. They also act as a natural painkiller by reducing pain and increasing pleasure. This gives us a feeling of well-being. Endorphins have many other benefits too, such as:

  • Boosting our self-esteem and immune systems
  • Controlling weight
  • Reducing anxiety
  • Helping our skin’s appearance

What are the ways to boost your endorphins?

  • Exercising. The so called “runner’s high” is a reference to endorphin levels. Regular exercise also helps reduce feelings of anxiety and depression.
  • Practicing mindfulness by being present during everyday tasks.
  • Helping others makes you feel good and turns on the pleasure center of your brain.
  • Getting a massage or acupuncture helps with circulation/blood flow, leading to an endorphin increase
  • Drinking red wine or eating dark chocolate (in small amounts of course). Chemicals in these foods called flavonoids are linked to endorphin release.
  • Eating spicy foods. Capsaicin, which gives spicy food its heat, tricks the body into thinking it’s in pain. This causes endorphins to release (who knew!)
  • Laughter which makes you feel good all over.
  • Smelling essential oils. Certain smells can trigger a happy memory.
  • Creating something, like a drawing or baking to work your brain in a new way.
  • Dancing and listening to music.