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Tag: 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].

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

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].