Community Healthcare Network

By CHN Nutritionist: Laura Malick RD, CDN

When it’s too hot to cook over a stove, try some of these tips and recipes to help you make meals without turning up the heat.


  • Make a lot rice or pasta at the beginning of the week. Save in the fridge and use during the week.
  • Use the microwave to steam vegetables.
  • Try using some pre-made foods like rotisserie chicken or canned beans (drain and rinse first before you eat them). You could also try canned chicken or tuna (canned in water).
  • Make your own dressings to use over cold vegetables, beans, rice, or pasta.


How to Make Easy Dressing

Mix together:

1/2 cup olive oil
1 teaspoon honey
1/4 cup balsamic vinegar
1/4 teaspoon salt
1/2 garlic clove, minced

White Bean and Roasted Chicken Salad:

(Makes 5 servings)                                           

You’ll need:

2 cups chopped rotisserie chicken
1 cup chopped tomato
1/2 cup sliced red onion
1/3 cup sliced fresh basil
2 (16-oz) cans white beans, rinsed and drained
1/4 cup red wine vinegar
2 tablespoons olive oil
1 tablespoon lemon juice
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves finely chopped


To make:

  1. Mix first five salad ingredients in a large bowl.
  2. Mix remaining ingredients in a small bowl for the dressing.
  3. Drizzle dressing over salad and toss together.

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

Cooking and making food can be fun, and even restorative. To enjoy cooking most, practice food safety.  Keep your kitchen clean to keep you and your loved ones from getting sick. Here are some tips to keep your kitchen and your food clean and safe.

  1. Defrost meat in the refrigerator overnight. For larger meats, you might need to defrost them for 1 to 2 days.Defrosting on the countertop lets bacteria grow that can make you sick. Even cooking can’t kill them!
  2. Wash reusable shopping bags often. Raw foods like meat, chicken, and eggs can leave harmful bacteria inside these bags. Those bacteria can then cling to fruits and veggies. Toss cloth bags into the washing machine or clean by hand. Wipe down plastic bags with warm water and a small amount of vinegar.
  3. Check if food is good by the way it looks or smells. If the food doesn’t look or smell right, don’t taste it. You could be eating bad bacteria that could make you sick. If you’re unsure, toss it!
  4. Clean your sponges. We sometimes wash dishes with the same sponge we use to clean countertops. These sponges can carry bacteria from one surface to the next! To kill germs that can live on your sponge, wet your sponge and microwave it for 2 minutes.Then allow it to cool. You can also run sponges in the dishwasher with your dishes.
  5. Label your cutting boards.You should have one for raw meat, and another for fruits and veggies.Cutting fruits or veggies right after cutting raw meat, chicken or fish can make you sick.

Next time you are making food, try these tips to keep you and your loved ones healthy.


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

Do you find yourself rushing through each meal? Do you forget what you had for dinner last night? Instead of rushing through your next meal, try practicing mindful eating. Mindful eating is when you pay attention to your food as you eat. Mindful eating can help you listen to your body about hunger and feeling full. Eating this way can help you enjoy your food and stay at a healthy weight.

Eat mindfully using the 3 S’s:

1. Savor your food. Notice what you are eating. Notice the cold crunch of a raw carrot. Notice the color of a tomato or the taste and smell of a juicy peach. Notice how your mouth reacts. Notice how your food feels on your tongue as you chew.

2. Slow down. Pace yourself by putting your fork or spoon down in between each bite. Take small bites and chew each mouthful slowly. Take a deep breath between each bite. This will help you be more aware of your food, not eat too much, and feel more satisfied during your meal.

3. Stop when you are satisfied with your food. Pay attention to your body’s signs of being full. While you eat, focus on how your stomach feels throughout your meal. As soon as you become full, stop eating to avoid feeling stuffed. Relax in front of your plate for a few minutes to see if you are still hungry. Put away your food after you’re done eating. This will stop you from picking at your food. Take a short walk around the block to help you break down food.

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

Use these tips to start your day off right.

  1. Be still for five minutes. Before getting out of bed breathe deeply and be calm. This will help you get your thoughts together to take on your day!
  2. Drink a glass of water. Keep a glass of water by your bed. Drink the whole glass when you wake up. Your mind and body need lots of water to become alert.
  3. Smile!When you wake up, give the world a big smile. Your mind and body are linked. When you smile, your body sends a message to your mind that you are happy.
  4. Stay away from screens. Get ready for your day before you check emails, social media, or the news. This will help you to leave your house on time.
  5. Eat a smart breakfast. Eat foods high in protein and fiber in the morning to make you feel awake and alert. This will also keep you full until your next meal.
  6. Connect with someone. Tell a loved one how great they look or send a happy message to a friend. Making others feel good will help you start your day on a good note.

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