Wellness / Nutrition Archives - Page 6 of 9 - Community Healthcare Network

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 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.

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

Working out a few times each week and staying in shape can be hard. Gym memberships can cost a lot, and workout classes are not always at the best times. A great way to fit exercise into your busy schedule is to do it at home! This can also help you save money and feel more comfortable during your workout. Try these tips to get started!

Make a list of the exercises you want to do and how many of each. This will help you set goals and stay on track while you work out.
If you need ideas, try a workout video on YouTube. There are many videos like this one from Fitness Blender. These videos show exercise moves to help you do them the right way. They time you and count the number of times you do each exercise to help you stay on track.
Find an area in your home with floor space. Lay a towel or yoga mat on the floor. This will give your body some cushion during your workout.
Start your workout with a 5 minute warm up. You can jog in place or march in place by lifting your knees up high each time you step. You can also do another exercise that gets your heart rate up.
Play upbeat music while you work out to keep yourself motivated!
As you improve, try doing more of each exercise. You can also add weights to make it harder. You can use hand weights, books, or full water bottles.
Finish your workout with 5 minutes of stretching. This will help your muscles relax and cool down your body. Hold each stretch for 15 seconds. It should feel like a slight pull, but should not hurt. Try this stretching and cool down video to end your workout.

Happy exercising!

If you like exercising with other people, check out free classes at Community Healthcare Network! See our schedule here.

By CHN Nutritionist: Karin Arias RDN, CDN

Often known as the month of love-related matters, February is also American Heart Month. There are many things we can do to help with heart health. One superstar veggie that can help with that is the beet.

Why Beets are Good for You:

Beets are a great source of potassium, a mineral that helps your muscles work. A potassium-rich diet can help lower the risk of heart disease.
Potassium also helps flush out sodium (salt) from our body. Salt attracts water in the body. When there is too much salt, our bodies tend to hold onto more water. This can cause our blood pressure to go up. Getting rid of that extra salt helps our blood pressure go back to healthy ranges.
Beets are also high in natural nitrates. Natural nitrates help widen our blood vessels. It increases blood flow, lowers our blood pressure, and gives more oxygen to our bloodstream.

How to Enjoy Beets:

Beet greens:

Both the beet root and the beet leaves can be eaten. This means less waste and more food to enjoy. The leaves are similar to spinach. They are also full of vitamins, minerals, and fiber. Beet greens can be eaten raw, in a salad, added to a smoothie, or sautéed with some garlic.

Beet root:

Raw: Beets can be grated and then added to a salad. They can also be spiralized and used in place of noodles.
Roasted: Once scrubbed and chopped, toss with 1 tablespoon of olive oil and a pinch of salt. Roast in 425 degree oven for 10-20 minutes or until tender. Roasted beets can be eaten as a side or added as a topping to a salad.
Pureed: Cook the beet until soft. Add beet to hummus. Blend until smooth.

Beet & Berry Smoothie:

(Makes 2 servings)

You’ll need:

½ cup Raw or Roasted Beets, diced
1 cup Berries, frozen
2 tablespoons Oatmeal
1/2 cup Orange Juice
1/4 cup Coconut Milk
1 tsp Honey

To make:

Place all of the ingredients in a blender. Blend for 1 minute.
Pour into a glass & add ice if desired.

In our modern world, we often spend a lot of time on our cell phones. Screens like TVs, tablets, and phones can strain our eyes. They also cause us to sit for a long time and change our sleep and mood.

To limit screen time, try these tips:

Reframe your thinking. Spend less time on your phone to spend more time on your life. Make time to hang out with loved ones or find a new hobby.
Create “speed bumps”. A “speed bump” is something that makes you think about if you want to check your phone or not. Try putting a sticky note on your phone. You’ll have to take it off to check your messages. You can also set your lock photo to something that asks if you want to use your phone.
Create space between you and your phone. Wear a watch to check the time and use an alarm clock instead of your phone. Look out the window or read a book on your train or bus ride. By making this space, you may want to check your phone less.
Find your triggers. Turn off notifications or delete social media apps. You can also try turning on grey scale to make social media less exciting.
Pay attention to your body. When you’ve been on your phone for a long time, ask yourself: do I need to be using my phone right now? Do I even want to use my phone right now? If the answer is no, put your phone away.

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

Most of us eat more sugar than is good for us. Added sugars include high fructose corn syrup and white sugar. These can be found in almost anything. Added sugars can also trick you into wanting more food.

Eating less sugar doesn’t mean eating won’t be fun. Eating less sugar lets you find new eating habits that are better for you. Follow these tips to help keep your life sweet with fewer sweets!

Breakfast shouldn’t taste like dessert. Many breakfast foods like yogurt and cereal have lots of added sugar. For a healthier breakfast that will fill you up, move away from processed grains. Try high protein foods instead! Try oatmeal with cinnamon and banana, scrambled eggs, or plain yogurt and fruit.
Limit sugary drinks. Soda, sports drinks, iced teas, and fruit juices have tons of empty calories from sugar. Try to limit these drinks or water them down. If you are looking for caffeine, try unsweetened iced tea. Want something bubbly? Try seltzer.

Check your snacks. Many foods in our pantry, like crackers, soup, and tortillas, also have added sugars. Many granola bars and power bars are packed with added sugars as well. When you go to the supermarket, pick the snacks with little added sugar.

Make your own sauces. Sugar hides in most sauces and dressings, like ketchup, barbeque sauce, and tomato sauce. Check labels for added sugar and high fructose corn syrup. You could also try making your own salad dressing with olive oil, vinegar, herbs, and garlic.

Revamp your dessert. Dessert can still be sweet, even if you are cutting back on sugar. Break your habit of having a full artificially sweetened dessert each night. Have a cup of tea or fresh or dried fruit instead. Save dessert items like cake and cookies for special occasions.

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

As we get older, this can lead to memory loss, trouble with problem-solving, and having trouble understanding. But don’t worry! There are many ways to keep your brain healthy as you age. Try these brain-boosting acts each day to keep your brain healthy and strong.

Read. Try a book, magazine, newspaper or blog! Reading is one of the best things to do for your brain. You will learn new words and make your reading skills better. Try joining a book club to learn from others and meet new friends.
Take a break from TV. Most American adults watch 35 hours of TV a week. That’s not good for your brain! Lower your TV time and do brain-boosting acts instead. Try a puzzle to make your problem-solving skills better
Workout. It makes you better at learning and helps you focus. Working out also makes new brain cells which keeps your brain healthier for longer. The more you move the better! Workout 5 days a week for at least 30 minutes each day.
Eat well. The food you eat has a strong impact on your brain and your mood. Eat fruits and veggies each day to support a healthy brain.
Lower stress. Stress can make it hard to think clearly. Help your brain rest and recharge. Try simple breathing exercises and sleeping 7-8 hours each night.
Branch out and learn something new each day. Spend time with people who have different interests and hobbies than you. Learn new ideas and talk about new topics. It can be a fun fact, a new recipe, or a new language. Learning can help you see things in new ways and keep your mind strong as you age!

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

By Ashley Koff RD, CEO, The Better Nutrition Program

www.ashleykoffapproved.com

Trick or treat?! This Halloween learn these tricks to enjoy your treats and still get the lasting benefits of better nutrition.

Halloween happens, but chemistry projects shouldn’t. Trans fats, artificial (fake) flavors, fake colors like Red 40, and artificial sweeteners like aspartame, offer only “tricks” to your body. Try to stay away from these “tricks” in your “treats”. Check out these tips to sort your candy and sweets:

Free-dumb. Food and drink products often tell us what they are free of like sugar free, fat free, trans fat-free, gluten-free. But these labels don’t say anything about what they are full of. When it comes to candy, check out the label to see what it is full of. Take time to read your candy’s food label.
Fat-free candy is usually a sugar bomb in a costume! For example, one serving of Fat-Free Jelly Beans is 35 pieces and contains 0% fat and 28 grams of sugar. One teaspoon of sugar is about 4 grams. That means that a single serving of Fat-Free Jelly Beans has over 6 teaspoons of added sugar. The American Heart Association recommends that you eat no more than 6 teaspoons of added sugar a day. So if you eat a treat full of sugar, focus on the amount you eat and how often you eat it to avoid getting too much at one time.
View portion size as a good thing, not a bad thing. Portion control is a chance to enjoy the treats you love. Paying attention to portion size means focusing on how much you actually eat, not what is listed as a serving size on a label. The serving size can help guide you but it’s only a recommendation. You may want to eat half or you may want to eat two times the amount. Use the food label to calculate the treats you eat. For example, if the treat you choose is a baked good or a piece of candy, make sure to balance it out with all the other treats you eat that day and the portion size is within reason, so you don’t over eat that day.
Colorful candy is usually a chemistry lab project in disguise. Chemical colors don’t belong anywhere and certainly not in any trick or treater’s body. When buying and eating treats, choose colors made from nature’s ingredients.
Dress up like a science experiment – don’t be one! Some foods have GMOs (genetically modified organisms). Genetically modified foods are not found in nature. What’s scarier than a Haunted House? Eating foods that have GMO corn or sugar – and that its effects may last longer than a quick jump or scream. Choose organic candy or at least look for Non-GMO project verified products.

Keep this guide in mind while you enjoy treats, not tricks. And remember, sweet foods aren’t the only item you can treat yourself to. You can treat yourself to a new yoga class, art materials, shoes, or a show with a friend. What are your favorite treats? How will you enjoy your treats this Halloween?

Best,

Ashley Koff, RD

Email Ashley to get her free Better Nutrition Guide at [email protected]

@ashleykoff @ashleykoffapp @ashleykoffapproved