Community Healthcare Network

Summer is here folks and we are feeling it. During the hot summer months, we will do just about anything to stay cool. Unfortunately, COVID-19 means we can’t escape to our usual indoor air-conditioned sanctuaries like the movies, bookstores, and restaurants. Check out these tips for staying cool during summer:

  • Take a cold shower or pop an icepack out of the freezer. A cold shower will refresh your senses, lower your body’s core temperature, and help with blood circulation. If you don’t have enough time for a shower, take an icepack out of the freezer and gently press it onto your neck or wrists.
  • Eat Spicy Foods. As the weather turns warmer, you may feel the urge to reach for something frozen to eat, but you’d be doing yourself a favor by swapping that popsicle for something spicy. Spicy foods like peppers have a chemical called capsaicin that cause your body to sweat. Sweating is one of the main ways the human body has to control body temperature. When sweat evaporates off the skin, your body cools down. It may seem counterintuitive, but the science behind it works!
  • Drink water. Your body needs water to properly function. If your body is suffering from heat, water will help it self-regulate, so drink up! Try adding some flavor to your water. Check out these Flavored H2O ideas.
  • Swap your bed sheets for breathable linens. Tossing and turning at night because you’re over heating? Switch to sleeping with breathable fabrics like cotton, bamboo, or linen. These fabrics help wick away sweat. Try a thread count between 200 and 400.
  • Avoid roasting food in the oven. Last thing you want right now is the oven temperature up to 400 degrees. This will just heat up your home even more. Consider making fresh summer foods like salads and gazpacho. Stay Cool with these No-Cook Meals on Hot Summer Days!

There is a lot of information about COVID-19 (coronavirus) going around, it’s hard to know how to keep yourself and your loved ones safe. One thing we can do is keep our homes clean. Here are some tips about cleaning habits to help protect against the virus:

  •  Clean and disinfect your home every day. COVID-19 can live on surfaces for hours to days. Because of this, it’s important to both clean and disinfect daily. If a surface is visibly dirty, clean it the way you normally would using soap and water or a cleansing solution. Afterwards, apply a disinfectant product to the area. Choose the same time each day to help you remember.
  •  Use a disinfectant that promises to kill 99.9% of germs. Let it dry for 30 seconds before touching the surface again.
  •  Wipe down surfaces you and your loved ones touch a lot with disinfectant each day such as:
    • Doorknobs
    • Light switches
    • Refrigerator and microwave doors
    • Drawer pulls
    • TV remote
    • Cell phones and keyboards
    • Counters and tables where you cook and eat
    • Backs of chairs
    • Faucet handles
    • Toilet handles
  • Wear gloves if you want while you clean to protect yourself from germs. If you plan to reuse your gloves, once you’re done cleaning, wash them with soap and water.
  • Open windows to help get fresh air into your home. This helps improve ventilation and clean the air.
  • When your done cleaning, wash your bare hands with soap and water. Avoid touching your face.

 

How else can you keep your home clean? When you get home, take off your shoes, hang up your coat and wash your hands right away. Wash them for 20 seconds with soap and water. Hang a reminder on your door to help remember these steps.

To learn more about how to keep your home clean to protect against COVID-19 visit CDC.gov

Written by Wellness Department

During the coronavirus (COVID-19) outbreak, it’s important to lower your risk of coming into contact with unsafe germs while buying essential items. Coronavirus is not a food borne illness but since the virus can live on surfaces you want to be careful when grocery shopping. The Centers for Disease Control (CDC) recommends you wear a face covering when you leave the house like a scarf, bandana or mask you made at home.

Follow these tips to protect yourself on your next trip to the grocery store:

  • Bring your own wipes or sanitizer. If you are using a shopping cart, wipe the handle and inside the cart before you use it. Another option is using your own reusable bags to avoid touching a cart.
  • Shop at off-peak hours when stores are less crowded. Some stores have set aside shopping hours for people 60 and older. You are more likely to get coronavirus by being close to people. Try to keep a safe distance from others, about 3-6 feet.
  • Limit your trips to the store. Most people don’t have the freezer space or funds to stock up on 2 weeks of groceries. Try your best to get enough food for the week.
  • Shop for long-lasting foods. Frozen fruits and veggies are great to have but also try to buy longer-lasting fresh produce like root veggies (potatoes, carrots, onions, leeks).
  • Try not to touch items you don’t plan to buy to help protect others who may buy them later.
  • Take what you need. Leave food for others. Don’t hoard or panic buy.
  • Have a flexible plan. Create a shopping list that allows for alternatives. If your store runs out of ingredients, look for a substitute.
  • Don’t touch your face. This includes your mouth, eyes, and nose until you’ve been able to sanitize your hands.
  • Be kind to the checkout person. Keep your distance. Place payment on the counter rather than handing it to them. Offer to pack your own groceries.
  • Don’t stress. While it’s smart to take precautions, you need to take care of your mental health. Do the best you can to stay safe.

When you get home, wash your hands and follow these tips to keep your home and food safe:

  • Wipe containers and boxes with a disinfect spray or wipes. If you don’t have any cleaning supplies, use soap and water.
  • Rinse fresh fruits and veggies under cold running water before putting them away. Do not use soap or bleach. Cooking kills the virus, but fresh produce eaten raw should be washed.
  • Wipe down or machine wash your reusable grocery bags.
  • After your food is stored, wipe down all surfaces in the kitchen.

 

For takeout or prepared food delivered to your home, put your meal onto a plate and throw out the packaging. Wash your hands with soap and water for 20 seconds before eating.

Check out this video on how to wipe down groceries before storing them.

Check out this video of Dr. Sanjay Gupta on how to wash your hands.

Having a well-stocked pantry can give you a sense of calm and control when the world around you feels uncertain. It will also help you create tasty comforting meals for you and your loved ones during your extended time at home.

When preparing your pantry for social distancing, buy items you eat regularly. Keep these tips in mind and remember, try not to panic buy.

  • Grains and pastas: brown rice, quinoa, barley, dry pasta (long like spaghetti and short like penne), bread crumbs, crackers, hot cereal
  • Condiments and Sauces: vinegars (balsamic, white, red), mustard (yellow or Dijon), mayonnaise, ketchup, hot sauce, salsa, soy sauce, broths for soup, extra-virgin olive oil, neutral cooking oil (such as canola or grapeseed), tomato sauce, tomato paste
  • Cans and jars: beans (white, black, chickpeas), dry lentils, polenta beanscanned fish like tuna, sardines and salmon, jams, olives, pickles
  • Spices and dried herbs: Kosher salt, black pepper, red-pepper flakes, ground cayenne, curry powder, bay leaves, sweet paprika, ground cinnamon, ground cumin, garlic powder, onion powder, thyme, basil, oregano
  • Nuts, Nut butters and dried fruits: walnuts, almonds, peanuts, peanut butter
  • Sweeteners: Honey, maple syrup, granulated sugar
  • Dairy:  milk and hard cheeses like parmesan. Eggs last long in the fridge and butter can be stored in the freezer.
  • Freezer: chicken, red meats, fish, shrimp, sliced bread (for toast), fruits and veggies. You can use fruit in smoothies and veggies in soups, stir-fries and stews.
  • Root Veggies: garlic, onionspotatoes, sweet potatoes, beets, carrots, parsnips, turnips, radishes which all last long in the fridge.
  • Other needed items: coffee, tea, pet food, toilet paper, personal grooming like shampoo, and cleaning supplies.

 

It is nice to have a couple of treats in your pantry as well! Think about keeping some microwaveable popcorn on hand or cookie dough in the freezer for when you’re craving something sweet.

Happy Earth Day! This Earth Day celebrate the outdoors from inside! Recycle food scraps to grow vegetables. All you need is vegetable scraps, water, and a little sunlight. Re-sprouting your vegetables is easy and helps stretch your grocery budget! Place them on your windowsill to instill a sense of hope and wonder to watch something grow.

Re-grow these vegetables by placing the root-side down in a small amount of water:

Bok Choy: Cut off the base. Place root-side down in water.

Celery: Cut 2 inches away from the root end of the stalk. Place in 1 inch of water.

Fennel: Cut 1 inch away from the roots before placing in water.

Garlic Chives: This is the green that grows out of garlic. Take an unpeeled garlic clove and put in a dish. Only partly cover the clove with water.

Green Onion or Scallions: Place the bottom (white part with the roots) in a tall glass. Fill with 1 inch of water.

Leeks: Cut 2 inches away from the white root end before placing in water.

Romaine Lettuce: Cut off a half inch away from the bottom of the head of lettuce before placing in water.

Tips:

  • Change the vegetable’s water every day or two.
  • Make sure no pieces fall off into the water.
  • The size of the container should be around the same size as the food you’re growing. Try using glass jars, old yogurt containers, or coffee cans.
  • You can re-grow many of the same vegetables. Just make sure you don’t crowd them.
  • Avoid placing your vegetables near or on a heating or cooling unit.

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.

By Wellness Team

Seasonal Affective Disorder (SAD) is a type of depression that’s related to the change in the seasons. Many people start to have symptoms of SAD in the late Fall when there is less sunlight and the days are shorter. Symptoms of SAD include low energy, changes in appetite (hunger), trouble sleeping, and loss of interest in activities you usually enjoy.

Try these tips to help ease SAD symptoms:

  • Stay Active. When it’s cold outside, it can be hard to get out and exercise. Look for enjoyable indoor activities that keep your body moving and release feel-good brain chemicals like dance, yoga, or swimming. Search YouTube for a free workout video that excites you. Set up an area in your home with floor space to exercise! Or, if you like exercising with other people, check out free classes at Community Healthcare Network! See our schedule here.
  • Make Social Plans. Fight the urge to hibernate this winter. Connecting with friends is a great way to boost your mood and keep you feeling motivated. Set up a weekly game-night, start a book club, or meet up for a warm cup of hot chocolate.
  • Try Light Therapy (also known as phototherapy). Light therapy affects brain chemicals linked to mood and sleep, which ease the symptoms of SAD. During light therapy, you sit or work near a device called a light therapy box. The box gives off a bright light that mimics natural outdoor light. Talk to your doctor if you think a light box might be a good option for you.

 

If you are feeling sad this winter, you are not alone. Luckily, before you know it winter will be over! If symptoms continue beyond the winter season, talk to your doctor about more treatment options.

This year, the Food and Drug Administration (FDA) has changed the label that you see on the back of food packages. This label can help you find out what is in your food. Check out the changes below!

This month’s Recipe: Cauliflower and Chickpea Curry

(Makes 4 serving) Adapted from Minimalist Baker          

Ingredients:

1 tablespoon olive oil
1 shallot, minced
3 gloves garlic, minced
2-3 tablespoons fresh ginger root, minced
2-3 tablespoons Thai red curry paste
1 teaspoon turmeric
1 tablespoon maple syrup
2 tablespoons soy sauce
15 ounces light coconut milk
1 head cauliflower, separated into florets
15 ounce can chickpeas, drained and rinsed

To prepare:

  1. Heat oil in a large pot over medium heat.
  2. Add shallots, garlic, and ginger and sauté for 2-3 minutes.
  3. Add the curry paste and stir another minute.
  4. Add the remaining ingredients.
  5. Bring to a boil, then reduce heat, cover and simmer for 15 minutes.

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!