Remembering the Hungry

Ramadan is a time to remember the hungry. Muslims fast from sunrise to sunset, cultivating a sense of solidarity with the poor. But there are many people around the world who do not have the luxury of eating even one nutritious meal a day. Compassionate Care Network has a program to build partnerships between local food vendors, churches and mosques to serve the hungry.

In the United States, hunger is especially damaging to children, who need good nutrition to develop and grow physically and mentally. As of 2013, 15.8 million children in North America live in food insecure households. Hunger, poverty and ethnicity are all interrelated social determinants of health. Children with poor nutrition are more likely to become obese, develop diabetes and have difficulty learning in school.

This is a nationwide problem of epidemic proportions that affects millions of families every day. However, with our efforts combined, we can reduce this number and help the people who need it the most.

If you’d like more information or to get involved and start making a difference, you can take action at any of the following websites: feedingamerica.org, childrenshungeralliance.org, oxfamamerica.org, mazon.org, projectbread.org, hungertaskforce.org

For more information, please contact CCN: 773-775-3600

Walking For Health

During Ramadan, it’s often difficult to maintain your regular exercise routine. But moderate walking every day is an excellent way to keep fit. You can walk at your own pace, it’s great for all ages, and you can spend quality time with loved ones.
Best of all, there are many places where you can walk, both indoors and outdoors. Try an air conditioned shopping mall for instance, or outside on a beautiful day.

Compassionate Care Network’s Weight Management Program provides free one-on-one coaching for people to get healthy by walking. The information below is taken from the American Heart Association startwalkingnow.org website, which is a great place to start.

The Benefits of Walking: Walking Towards a Healthier You
There are countless physical activities out there, but walking has the lowest dropout rate of them all! It’s the simplest positive change you can make to effectively improve your heart health.
Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:

• Reduce the risk of coronary heart disease
• Improve blood pressure and blood sugar levels
• Improve blood lipid profile
• Maintain body weight and lower the risk of obesity
• Enhance mental well being
• Reduce the risk of osteoporosis
• Reduce the risk of breast and colon cancer
• Reduce the risk of non-insulin dependent (type 2) diabetes

There really are so many benefits for such a simple activity!

Sole-Mate: A Friend By Your Side
The thought of being alone can be enough to keep some people from walking. The best way to solve this is by finding a friend to walk with. You can plan walking paths that are convenient for both of you, or map out routes that take you places you’ve never been before. It’s a great way to exercise and spend time with friends!

Visit startwalkingnow.org for more great ideas.

For more info contact CCN: 773-775-3600

Recipe for Living Healthy

Prescription for a Healthy Life Without doubt the typical American diet is hastening our journey to heaven. Obesity is on the march.  Diabetes is crowding our lifestyles. Stents and grafts are increasingly becoming integral parts of our anatomy. Forget about exercise, we don’t even walk. Our cars take us from the doors of our homes to the steps of our jobs.1 out of 3 among us are obese. 2 out of 3 are overweight. 29 million have diabetes, 7 million of them are unaware they have it. Half a million die from heart disease every year with more and more younger folks becoming its victims. Each one of these sobering stats have their origins within the choices we make for the foods we eat and the activities we pursue. Food, Calories, & Weight Loss So while food is on our minds this month, let us get some basics sorted out. Food provides energy for us to move and function. Energy is measured in calories. The body requires about 700 – 800 calories to sustain its life systems: digestive, respiratory, circulatory, excretory, endocrine etc. With a little extra activity, that energy need quickly doubles or triples. So if there is more activity and not enough food consumed to provide the calories, then we lose weight. The other way around, we gain weight. To lose weight the calories consumed have to be less than the calories produced. Now, what is a simple way to determine our ideal weight? For men it is 105 lb  for the first 5 feet of height,  then add 6 lbs for every inch above it. For women it is 100 lb for the first 5 feet then add 5 lbs for every inch above it. (So for a man 5ft 6inches tall it would mean 105 (5 ft ) + 36 (6×6) = 141lb to be his ideal weight). Next how do we determine our daily calorie needs based on our weight? Two numbers to remember. If we are inactive it is 11 calories per lb/day. If we are active(exercising 4-5 times per week) it is 15 calories per lb/day. So a man weighing 141 lbs would need 2115 cals/day to maintain his weight (141×15= 2115). In order to lose weight his calorie intake would need to be less than 2115. Preventing Heart Disease The case for heart disease is a little different. We need to understand the story of cholesterol. It is a product of animal fats and is the culprit that causes heart attacks by clogging the arteries that nourish our hearts. So the key to a healthy heart is to avoid foods rich in animal fats.  That means no more biryani for breakfast. Ditto for steaks and kababs. Cut out chicken too. Fish is fine. Don’t load up on salt. Switch over to plant based with salads and soy. The greener the better. Transition to brown rice, whole wheat, egg whites and yogurt. Forget the fried foods. Go for grilled stuff. Quit smoking. Get some quiet time. Do some walking. Sugar & Diabetes Prevention Sugar is another big problem. Sugar is a carb and too much of it leads to diabetes. Almond milk and soy milk are low carb, fat free drinks, they are good substitutes for milk. Sweet potatoes and Greek Yogurt are good options too. Stevia is better than Splenda. Shun Cookies and cakes. If you are living in the desert and walking all over, you can eat all the dates you want. Not so in Chicago where you live in your car and your feet barely touch the ground. There you have the recipe for living healthy. It is your prescription for a healthy life. Don’t try to cold turkey the change. Take it slow and be deliberate. Start with the weight, next care for the heart, then overcome the cravings for sugar and salt. Let this Ramadan be the time to start a change to become a healthier you!

African Polenta Recipe

This African-style polenta dish is traditionally called Soor. Usually prepared with just maize flour and water, it is a simple, filling, and versatile recipe. It adopts other flavors easily, so don’t be hesitant to experiment by adding in your favorite vegetables and flavorful meats!

Ingredients:

• 2 cups finely ground white or yellow maize flour (corn)
• 4 cups water
• 2 tablespoons butter (optional)
• Salt to taste

Instructions:

1. Heat the water until it comes to boiling point.
2. Add half a cup of the maize flour. Stir using a flat wooden spatula.
3. Slowly add in the rest of the flour ensuring that no lumps form. You will notice the mixture getting thick.
4. Use the wooden spatula every two minutes to mush the mixture. Keep doing this for about ten minutes or until the Soor no longer sticks to the pan. That is the sign of well cooked Soor!
5. Tip the Soor onto a flat plate and shape into a round or square mound.
6. Cut into slices and serve. Alternatively serve individual portions in your desired shape.

Recipe found at SomaliKitchen.com
“Bringing people and cultures together through food.”

For more information, contact CCN: 773-775-3600

Apple Lettuce Salad

Fruits and vegetables make up the foundation of a healthy diet. Not only are they packed full of nutrients, they keep you full with fewer calories. This is a great, simple recipe for a quick vegetarian dish that anyone (vegetarian or not) will be able to enjoy!

Ingredients:

• 1/4 cup unsweetened apple juice
• 2 tablespoon lemon juice
• 1 tablespoon canola oil
• 2 1/4 teaspoon brown sugar
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon apple pie spice
• 1 medium red apple, chopped
• 6 cups spring mix salad greens

Instructions:

1. Mix the apple juice, lemon juice, oil, brown sugar, mustard and apple pie spice in a large bowl.
2. Add the apple and toss to coat.
3. Add the salad greens and toss to mix before serving. Serves 6.

Nutritional Information/Amount per Serving:

• Calories: 80
• Cholesterol: 0 mg
• Total fat: 4 g
• Saturated fat: 0 g
• Monounsaturated fat: 2 g
• Trans fat: 0 g
• Sodium: 20 mg
• Total carbohydrate: 13 g
• Dietary fiber: 3 g
• Sugars: 10 g
• Protein: 1 g

 

Recipe for Apple Lettuce Salad found on MayoClinic.org
For more information, contact CCN: 773-775-3600

Coverage 2 Care Step 8: Next Steps After Your Appointment

Now that you have found a provider and had your first visit, where do you go from here?

• See your primary care provider for your recommended preventive care and for help managing chronic conditions, as well as when you feel sick. Even if you see a specialist for a specific service or condition, you’ll always come back to your primary care provider.
• Ask your provider or their staff to notify you when your next visit or recommended health screenings should happen. Make an appointment for that visit as soon as you can and write it down someplace where you’ll remember it.
• If you have questions or concerns between visits, call your provider. They can help answer questions you have about your health and well-being and adjust any medications you are taking.

Follow through with your provider’s recommendations. For example, if they told you to go to a specialist, did you call for an appointment?

Many people are worried about getting bad news. Remember that by getting the preventive care that is right for you, your provider is more likely to find an illness or problem early and help you get better faster!

For more information, contact CCN: 773-775-3600

Coverage 2 Care Step 7: Decide if the Provider is Right for You

Your health and well-being are important, so you should have a provider that you feel you can work with, trust, and are comfortable talking to.

Remember: It’s important to find a provider that meets your needs.

If you’re not happy with your first visit, consider giving them another try. You can call the providers office and share your concerns, and possibly set up another appointment with a different provider in that office.

Some important questions to ask after your first visit:

• Did you trust your provider, and did you feel they cared for you as a person?
• Did you feel that you were listened to and that your health needs were addressed?
• Did your provider answer your questions in a way that you could understand?
• Did you feel you were treated fairly by your provider and office staff?
• Did your provider use words you could understand, speak slow enough, pay attention to what you had to say, and speak in a way that made you comfortable?
• Did you feel that your provider showed an interest in your concerns?
• When they examined you and talked to you about your health, was the provider respectful of you opinions, culture and beliefs? If this a place you’d feel comfortable going back?

If you answered “Yes” to all the above questions, you may have found the right provider for you!

If you answered “No” to any of the above questions, ask yourself if you think the provider or staff would make some changes if you spoke up. Sometimes asking for what you need is the best way to get it!

If you’d like the change providers, go back to Step 4 and look again at your list of “in-network” providers to find someone you can trust and work with.

For more information, contact CCN: 773-775-3600

Coverage 2 Care Step 6: Be Prepared for Your First Appointment

It’s important to show up early for your appointment. If this is your first time visiting this doctor or your first time with the new insurance, you will need to bring a few things with you:

• Insurance card
• Photo ID
• Completed forms if requested
• Your copay

When you see your provider, you will want to share the following things:

• Family health history and medical records
• Medications you are currently taking
• Any health questions you may have.

Don’t be shy! Asking questions about your health is important. Here are some questions to ask:

• What can I do to stay healthy?
• What do I do next? Do I need bloodwork or another test?
• If you have a chronic condition, ask about future management.
• If medication is prescribed, ask how to take it and what side effects might occur.
• Do I need to see a specialist or a different provider?
• What do I do if I have questions at home?

For more information, please contact CCN at 773-775-3600

Coverage to Care Step 5: Make an Appointment

Here are some tips to keep in mind when you make your first appointment:

• Keep your insurance card ready. The receptionist may require information from the card.
• Make sure you tell the office all of the relevant information about your appointment including your name and why you are making the appointment. Are you sick? Or is it just a check-up?
• Make sure to indicate if there is a specific provider you wish to see. You may have to wait longer if so.
• Indicate if you have special needs, like accessibility requirements or language knowledge.
• Ask if you need to bring anything, like health records.
• Ask about the office’s cancellation policy. Some places require 24 or 48 hours notice before canceling an appointment.
• Be sure to tell the office when you are available for a visit. Some offices have weekend or evening hours.

Coverage to Care Step 4: Find a Provider

Follow these four steps to find a primary care provider. You may need to find a primary care provider who can recommend you to a specialist if your health requires it.

1. Identify providers in your network

Call your insurance company to find a list of providers in your area. See if providers meet your needs. Do you need them to speak a language other than English? Keep in mind that a provider not in your network will cost more than one in your network.

2. Ask around

Perhaps your family or friends may have recommendations for providers!

3. Pick a provider

Call and see who may have availabilities. Ask if the provider is taking new patients. Determine if there is an appointment time that works for you.See if the provider meets your needs as far as language and accessibility is concerned.

4. Give them a try!

It may take multiple tries to find a provider that is right for you, so don’t be concerned about testing a few out.

For more information, contact Compassionate Care Network: 773-775-3600