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

Healthy Sleep Habits

Getting a good night’s sleep is important year-round but is extra important during Ramadan. Fasting is very physically demanding and many people observe late night prayers and pre-dawn meals, so getting a good night’s sleep is key to maintaining your health and immune system.

Here are a few simple tips to help you follow a regular sleep pattern,whether or not you are observing Ramadan:

• Try to wait at least 2 hours after breaking your fast in the evening to go to sleep. It’s difficult to fall asleep with a full stomach, so try to give yourself some time to digest.
• Practice good sleep hygiene. Don’t look at electronic devices before bedtime, as a light from a computer or smartphone will stimulate your brain and make falling asleep more challenging.
• Avoid caffeine during your evening meal.
• Go to bed and wake up at the same time every day and night, (yes, even on weekends!). It will make falling asleep easier and a part of a routine.

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

National Gun Violence Awareness Day

June 2nd is Gun Violence Awareness Day. Gun violence is a public health issue. To participate, wear orange to show your support in the fight against gun violence. Here are some shocking statistics about gun violence (more statistics available here.)

• In 2010, guns took the lives of 31,076 Americans in homicides, suicides and unintentional shootings.  This is the equivalent of more than 85 deaths each day and more than three deaths each hour.1
• In the first seven years of the U.S.-Iraq War, over 4,400 American soldiers were killed. Almost as many civilians are killed with guns in the U.S., however, every seven weeks.5
• On average, 33 gun homicides were committed each day for the years 2005-2010.7
• From 2005-2010, almost 3,800 people in the U.S. died from unintentional shootings.19
• Firearm injuries are the cause of death of 18 children and young adults (24 years of age and under) each day in the U.S.1
• The U.S. General Accounting Office has estimated that 31% of unintentional deaths caused by firearms might be prevented by the addition of two devices: a child-proof safety lock (8%) and a loading indicator (23%).²³

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

Coverage To Care Step 3: Know Where to Go for Care

In a life-threatening emergency, you can always call 911 for emergency services. A trip to the emergency room can be costly, however. In order to safeguard your health, your best course of action is to get routine services and preventative care from a primary care provider.

You can find a primary care provider in a number of different places:

• Private medical groups
• Hospital outpatient clinics
• Community or government-funded clinics
• School clinics
• Veterans’ Affairs clinics.

Your primary care provider will work with you on long-term health issues as well as run regular tests to make sure that you are in excellent shape. To go to a primary care provider, you must call ahead and make an appointment. Make sure you bring your copay. You should visit your provider annually when you are healthy and if you have any health problems.

Having a primary care provider is crucial towards maintaining long-term health. Don’t delay in finding a primary care provider.

Making Good Protein Choices

Protein is an extremely important part of your diet. It’s also important to make sure that when you include protein, you include healthy proteins rather than ones that are bad for your health. Make smart choices by keeping these points in mind.

• Lean meats: Know what part of meats have the least amount of fat and try to stick to those. If you’re cooking beef, choose round steaks and sirloin. Buy skinless chicken or remove the skin before you cook it. For cold cuts, use turkey and roast beef over bologna or salami. Trim away excess fat when you’re eating or cooking and avoid breaded meats.
• Switch it up: Try to eat seafood twice a week. Beans or tofu are good meat replacements that have lots of protein, as is hummus. Use nuts to replace meats or poultry as well, although they can be high in fats, so try not to overindulge.
• Food label smarts: When you’re looking at food labels, check the amount of sodium. Sometimes low calorie foods pack an unhealthy amount of sodium. Lower fat versions of many meats are available so make sure you compare calories and amounts of fat in each product.

More Heart Healthy Foods

More healthy foods for your heart, straight from the Mayo Clinic. Include these in your Ramadan meals to help your heart thrive.

Blueberries: A great combo with either oatmeal and yogurt, blueberries are high in antioxidants and fight inflammation

Oatmeal: Oatmeal can help lower your cholesterol but also has the added benefit of keeping you full. It also keeps your blood sugar stable, which makes it an excellent choice for diabetics.

Tofu: This vegetarian favorite can be added to just about any dish. Rich in proteins and fiber, tofu is one of the healthiest things you can eat.

Low-Fat Yogurt: Not only good for your bones, calcium-rich yogurt can lower blood pressure too. Uncultured yogurt is also a natural source of probiotics, which can help your digestive system.

Including these easy foods in your diet is a great way to improve the health of your heart as well as your health overall.

 

Mediterranean Fish Steaks

Ingredients:

• 2 large tomatoes cored and sliced into 1/4-inch rounds
• 1 small onion chopped
• 2 tablespoon capers rinsed
• 1 1/2 tablespoon balsamic vinegar
• 1 tablespoon olive oil
• 1/4 cup feta cheese, reduced-fat
• 1 medium zucchini trimmed and thinly sliced into rounds
• 4 fillets of white fish, firm flesh (4 ounces each)
• 1/2 teaspoon lemon-pepper seasoning, salt free

Method:

1. Set the best 4 tomato slices aside. Chop the remaining tomatoes into small cubes. Place the tomato cubes into a bowl and add the onion, capers, vinegar, olive oil and feta cheese. Stir to mix.
2. Place the oven rack in the upper position and preheat broiler to high. Line two rimmed baking sheets with aluminum foil and spray with cooking spray. Place zucchini rounds in a single layer on one baking sheet and fish fillets on the other sheet. Spray the top sides with cooking spray.
3. Place the zucchini under the broiler for about 1 minute. Turn and season with half the lemon pepper. Broil for another minute and move the baking sheet to the bottom of the oven to keep warm.
4. Place the fish fillets under the broiler for about 3 minutes. Turn and continue broiling until the fillets spring back to light pressure, about 3 to 6 minutes. Cooking time will depend on the thickness of the fillets. Season with the remaining lemon pepper.
5. Place 1 tomato slice on each of four plates. Arrange zucchini in an overlapping circle on top of the tomatoes. Place a fish fillet on the zucchini and top with the diced tomato mixture. Serves 4 with serving size of 1 fillet with vegetables.

Four Healthy Heart Foods

The Mayo Clinic has been featuring healthy heart foods in recent articles. Here’s a selection of some that might be useful to you while preparing meals for Ramadan.

Black Beans: Packed with antioxidants, black beans can be a powerful tool against high blood pressure. They’re also rich in protein and fiber, and can be worked into meals lots of different ways.

Salmon: Salmon is rich in omega-3 fats, a great addition to your diet. Omega-3 fats can regulate heart abnormalities and lower blood pressure and inflammation. Try to consume fish rich in omega-3 fats two times per week.

Nuts, especially walnuts and almonds: Walnuts and almonds have lots of omega-3s in them and lower cholesterol. They’re a great replacement for “bad fats” in cookies and other sweets.

Olive Oil: A healthy replacement for cooking oils, it’s also great as a salad dressing or for adding additional flavors to a dish.

 

 

Delicious Couscous Salad

Here’s an excellent recipe for couscous salad that would be a good addition to any Ramadan meal. It’s healthy and filling and packed with lots of nutrients.

Ingredients:

• 1 cup(s) couscous, 100% whole-wheat
• 1 1/2 cup(s) water
• boiling
• 1 cup(s) zucchini
• cut into 1/4-inch pieces
• 1 medium pepper(s), red, bell
• cut into 1/4-inch pieces
• 1/2 cup(s) onion(s), red
• finely chopped
• 3/4 teaspoon cumin, ground
• 1/2 teaspoon pepper, black ground
• 1/2 cup(s) dressing, Italian, reduced-fat
• parsley, fresh
• chopped, or basil, for garnish (optional)

Method:

• Follow preparation instructions on the package for cooking couscous. Instant couscous may simply be prepared by pouring boiling water over it, while traditional couscous requires longer cooking.
• When couscous is cooked, fluff with fork. Mix in zucchini, bell pepper, onion, cumin and black pepper. Pour Italian dressing over the mixture and toss to combine. Cover and refrigerate for eight hours before serving. Serves 8.

 

Enjoying Ethnic Food While Staying Healthy

If you want to mix it up during Ramadan and sample the cuisine from other countries, you can still add some excitement while making sure your food is healthy. This information comes straight from The Mayo Clinic.

Chinese: Staying healthy while eating Chinese food comes down to focusing on stir fried or steamed food. Stir fried or steamed vegetables retain their nutrients without adding too much oil or sauce. Steamed rice is a good side dish. Avoid anything fried or fatty, and make sure you request low sodium soy sauce!

Japanese: Soba or udon noodles are an excellent bet, as is sushi. Chicken teriyaki and steamed dumplings are also great tasting healthy dishes. Avoid tempura, which is deep fried and very unhealthy.

Italian: If you’re going to have pasta, a tomato sauce or preparation primavera style (with vegetables) are your best choices. Avoid cheese-filled ravioli or cream sauces like alfredo.

Mexican: Choose soft corn tortillas over hard ones. Rice and beans, especially black beans, are also very healthy, as are fresh salsas, which add a kick to the meal without taking away from its healthfulness.

Greek: Greek salads or chicken kabobs are low in fat and high in nutrients. Rich desserts like baklava can be dangerous for your diet.

It’s still possible to eat healthy both during Ramadan and the rest of the year while sticking to a healthy diet, regardless of which cuisine you choose. For more information on ethnic foods and nutrition information, contact Compassionate Care Network’s Weight Management Program at our Facebook page or 773-775-3600. Many traditional South Asian and Arabic foods that we love do not have nutrition content readily available for specific dishes. CCN’s team of nutrition and health experts have created a book of healthy ethnic recipes with nutritional details and calorie amounts so you can eat tasty ethnic meals while making conscious healthy decisions.