By CHN Wellness Manager: Jenna Taubin

Are you having trouble falling asleep at night? Do you feel tired when you wake up? What you do before bedtime affects how well you sleep. Your bedtime habits also affect how much energy you have during the day.

Follow these tips to improve your night’s sleep:

• Go to bed and wake up around the same time each day. Plan to go to bed at a time when you feel tired, so that you don’t toss and turn.
• Be smart about napping. If you need to nap, do it during the day for no more than 20 minutes.
• Avoid bright lights before bedtime. Your body makes a hormone called melatonin. Melatonin makes you tired. Your body makes more melatonin in the dark. Try reading a book or magazine by a dim light instead of watching TV or using your phone.
• Be active during the day. Exercise helps you feel less tired during the day and helps you sleep better at night. Try to exercise at least 3 times a week for 30 minutes.
• Limit what you eat or drink before bed. Stay away from caffeine, sugar, and big meals.
• Relax and clear your head before bedtime. Try deep breathing to calm your active mind. You can also take a warm bath or listen to relaxing music.
• Keep your bedroom cool, quiet, and comfortable for a better night’s sleep.

By CHN Nutritionist: Karin Arias, RDN, CDN

Ginger is one of the healthiest and most delicious spices around. Its flavor can be described as hot and zesty yet sweet and warm. It is packed with many nutrients that are important to our bodies.

Benefits of Ginger:

• Ginger has gingerol. Gingerol is an oil found in ginger that has antioxidants and anti-inflammatory properties. These properties help to reduce damage in the body. They also help to lower inflammation and swelling.
• Ginger can help with inflammation from certain health problems such as osteoarthritis and rheumatoid arthritis. It may also help with muscle pain and soreness after exercise.
• Ginger can help with many types of nausea, such as nausea related to pregnancy, chemotherapy, or after surgery. It can also help with seasickness.
• Chronic (life-long) indigestion is a stomachache marked by a burning sensation, bloating or gassiness, nausea, or feeling full too quickly after starting to eat. Ginger can help the stomach empty faster which leaves less time for food to sit and cause problems.

How to Enjoy Ginger:

• Add to a smoothie. Add ginger to a homemade fruit/veggie smoothie. The zesty flavor of ginger pairs well with carrots, oranges, apples, and grapefruit. It also goes well with strawberries, mango, apples, oranges or kale.
• Make ginger tea. Slice or grate ginger root and add to hot water. You can also cut any leftover ginger root into thin slices no wider than ¼-inch and freeze them in small portions.
• Use it in a stir fry. Add shredded or minced fresh ginger root in an Asian-style stir-fry. Fresh ginger is usually added to the wok at the beginning of the cooking process, along with oil and garlic.

This month’s Recipe: Spiced Ginger Tea

(Makes 2 serving)

Ingredients:

• 3 cups of water
• 1 inch of ginger, sliced into pieces no wider than ¼-inch
• 2 cinnamon sticks
• 1 whole clove
• 1/2 an apple, sliced
• 1 slice of lemon

 To prepare:

1. In a large pot, add water, ginger, cinnamon, clove, apple slices, and lemon slice.
2. Let simmer for 10 minutes.
3. Strain and enjoy.

It’s that time again! Cold and flu season is here. It’s important to do things to prevent catching a cold or even worse, the flu! The flu and colds usually spread from person to person when we sneeze, cough, or touch things that a sick person just touched.

Try these tips to keep from catching a cold or the flu this season:

1. Wash your hands often, especially before eating. If you can’t get to a sink, use hand sanitizer that has alcohol in it.
2. Limit touching your face. Cold and flu viruses enter your body through your eyes, nose, and mouth.
3. Disinfect common areas like tables, phones, door knobs, and light switches. They are touched often by other people and can carry germs.
4. Sneeze into a tissue or the inside of your elbow rather than your hands. This keeps other people around you from getting sick.
5. Exercise at least 3 times a week. It helps increase your body’s natural virus-killing cells.
6. Eat green, red, and yellow veggies and fruits. They have a lot of vitamins that help prevent a cold and the flu.
7. Take time to relax each day. When your body is at rest, your immune system makes cells that help fight off germs.
8. Avoid physical contact with people who have cold symptoms. If a family member has a cold, limit sharing things like drinking glasses and food utensils.
9. Get a flu shot. Call CHN to set up a visit. It’s easy and free! Call 246.8259 to set up a visit.

What should I do if I catch a cold or the flu?

If you catch a cold or the flu stay home! Get lots of rest, drink lots of liquids, and if you must, take medicine from a drug store to help you feel better. Most people who have the flu get better without having to see a doctor. But, if you have a high fever for more than 2 days or have trouble breathing, call your doctor right away!

Healthy holiday eating tips: By Alex Brown, Nutrition Intern

1. Eat in moderation. Take a few moments to decide what you would enjoy eating the most and put a little bit of each on your plate.
2. Eat slowly. Wait a few minutes before going for second servings.
3. Stay active and make time for exercise. Go for a 20 minute walk after meals to help digestion.
4. Eat more veggies. They add flavor, color, and nutrition to holiday recipes. They also help you feel fuller for longer.

Veggie inspired holiday dishes:

• Make a homemade holiday soup using roasted veggies and spices, such as soup using roasted butternut squash, sweet potato or pumpkin.
• Make a delicious veggie side dish, like roasted carrots and beets or roasted Brussels sprouts and butternut squash with pecans and cranberries.
• Stuff a veggie, such as bell peppers stuffed with turkey, brown rice and spices like cumin.
• Turn veggies into noodles, such as tomato and basil spaghetti squash or garlic, parmesan zucchini noodles.
• Make a root veggie mash, such as a potato mash with celery, parsnip, and spices.

Make a veggie casserole, like green bean casserole with shallots.

Roasted Butternut Squash Soup

A delicious soup to go with a holiday dinner.

Ingredients:

1 large butternut squash, cut in half vertically, seeds removed
1 tablespoon olive oil
1/2 cup chopped shallot
1 teaspoon salt
4 garlic cloves, pressed or minced
1 teaspoon maple syrup
1/8 teaspoon ground   nutmeg
3 to 4 cups vegetable broth
1 to 2 tablespoon butter

To prepare:

1. Preheat oven to 425 degrees F.
2. Place squash on pan, drizzle olive oil on inside of squash.  Sprinkle with salt and pepper.
3. Cook squash face down for 45 minutes.
4. In soup pot, warm 1 tablespoon olive oil. Add shallot, salt.and garlic. Pour in blender.
5.  Scoop squash flesh into blender and add all other ingredients. Blend until creamy.

Relaxing at the end of your day and getting a good night’s sleep are important for both your body and your mind. While you sleep, your body works to repair blood vessels, support your immune system, and help your memory so you can feel your best.

Sometimes pain, health problems, medicines, anxiety, and lifestyle choices can make it hard to fall or stay asleep. Thankfully there are some tools to help you relax and get a more restful night’s sleep. Lavender is one of these tools. It can lower anxiety, boost your mood, and help you relax by lowering your heart rate. Smelling lavender before and while you sleep can even make you feel more rested and alert when you wake up!

Try this easy and fun way to make your own lavender pillow to help you sleep!

What you need:

• Ribbon
• A thin sock, the foot of pantyhose, or a small fabric bag
• Dried lavender flowers (buy online here)
• For a stronger lavender scent, add drops of lavender essential oil (buy online here)

To make your Lavender pillow:

1. Fill your sock or bag with dried lavender about 3/4 of the way full.
2. For a stronger scent, add 2-3 drops of lavender essential oil to the dried lavender.
3. Use the ribbon to tie the sock or bag shut.
4. Cut off the top of the sock or bag 1 1/2 inches above the tied ribbon.

You can also add chia seeds to the bag. This will give it a nice weight and texture. Place your lavender sock or bag under your pillow.  Enjoy a relaxing and restful night’s sleep!

You can even place one in your closet to give your clothes a fresh scent. Make a bag for yourself or a few to give as gifts!

Sleep is important for your health and well-being.  It helps regulate (control) your weight, memories, and hormones. A well-rested body helps your mood, productivity, and your overall health.

Practice good sleep habits:

• Limit naps to less than 30 minutes.
• Avoid caffeine and nicotine 2 to 3 hours before bed. They are both stimulants (stimulants make you more alert) and can disrupt your sleep.
• Drink alcohol only in moderation (for women, this means having 1 drink per day and for men, 2 drinks per day). Avoid alcohol 2 to 3 hours before bed.
• Try to avoid eating large meals 2 hours before bed.
• Follow a relaxing bedtime routine. A warm bath, reading, and light stretches help your body wind down.
• Avoid activities that can disrupt your sleep such as using the phone or tablet in bed, the news, or upsetting conversations.
• Create a pleasant place to sleep. Comfortable pillows and mattress, dim lights, and comfortable room temperature can help you get better sleep.  White noise machines, eye shades, and ear plugs may also help you sleep.
• Make sure to let natural light in to help control your sleep and wake cycle.

Make Your Own Sleepy Time Tea                 

Ingredients:

1 cup of unsweetened almond milk

1 tea bag of chamomile tea

1 teaspoon honey

½ teaspoon vanilla extract

½ teaspoon of lavender buds for cooking or use chamomile lavender tea

To prepare:

1. Place the almond milk into a small saucepan and heat until very hot, but not boiling.
2. Add the chamomile tea and lavender buds.
3. Allow to steep 5–6 minutes.
4. Remove tea bag and strain out lavender buds.
5. Pour into teacup or mug.
6. Stir in the honey and vanilla extract.
7. Drink right away.

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. 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]