DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT
IN PARTNERSHIP WITH
NEWSPAPER READING IS A HABIT
FROM THE EDITOR
DON’T BREAK THE HABIT!
Stay Happy and Healthy This Holiday Season
READ THE WASHINGTON INFORMER YOUR WAY:
Happy Healthy Holidays!
n In Print – feel the ink between your fingers of
our Award Winning Print Edition
n On the Web – www.washingtoninformer.com
5 Micha Green, WI Managing Editor
updated throughout the day, every day
n On your tablet n On your smartphone n Facebook n Twitter n Weekly Email Blast – sign up at
www.washingtoninformer.com
202-561-4100 For advertising contact Ron Burke at rburke@washingtoninformer.com
...Informing you everyday in every way
In Memoriam Dr. Calvin W. Rolark, Sr. Wilhelmina J. Rolark THE WASHINGTON INFORMER NEWSPAPER (ISSN#0741-9414) is published weekly on each Thursday. Periodicals postage paid at Washington, D.C. and additional mailing offices. News and advertising deadline is Monday prior to publication. Announcements must be received two weeks prior to event. Copyright 2016 by The Washington Informer. All rights reserved. POSTMASTER: Send change of addresses to The Washington Informer, 3117 Martin Luther King, Jr. Ave., S.E. Washington, D.C. 20032. No part of this publication may be reproduced without written permission from the publisher. The Informer Newspaper cannot guarantee the return of photographs. Subscription rates are $55 per year, two years $70. Papers will be received not more than a week after publication. Make checks payable to: THE WASHINGTON INFORMER 3117 Martin Luther King, Jr. Ave., S.E Washington, D.C. 20032 Phone: 202 561-4100 Fax: 202 574-3785 news@washingtoninformer.com www.washingtoninformer.com
PUBLISHER Denise Rolark Barnes STAFF Micha Green, Managing Editor Ron Burke, Advertising/Marketing Director Shevry Lassiter, Photo Editor Lafayette Barnes, IV, Editor, WI Bridge DC Austin Cooper, Our House Editor Desmond Barnes, Social Media Stategist ZebraDesigns.net, Design & Layout Mable Neville, Bookkeeper Angie Johnson, Office Mgr./Circulation REPORTERS Kayla Benjamin, (Environmental Justice Reporter) Stacy Brown (Senior Writer), Sam P.K. Collins, Curtis Knowles, Brenda Siler, Lindiwe Vilakazi, Sarafina Wright, James Wright PHOTOGRAPHERS Shevry Lassiter, Photo Editor, Roy Lewis, Jr., Robert R. Roberts, Anthony Tilghman, Abdula Konte, Ja’Mon Jackson
As the holidays are about spreading joy, cheer and good news, here at The Washington Informer, we hope to empower you with information to keep you happy and healthy this season
and beyond. While this time of year is often marked with family, friends and food-filled festivities, be sure to take a safe and healthy approach when letting the good times roll. The food you eat, the lights you use to decorate, and the people you hang around can all contribute to your health and happiness this holiday season. Being surrounded by good drinks, great food and even better company is part of what makes the holiday season such a joyous time. However, it’s important to think about your health and others when indulging this time of year. An October 2021 survey conducted by Herbalife Nutrition evaluated a panel of 2000 Americans who celebrate a winter holiday– examining pre, during and post-holiday eating habits. The study showed 64% of the respondents expected to gain as much as eight pounds in anticipation of holiday overindulgence. Although you may find yourself surrounded by eggnog, feasts and tantalizing treats, this guide will offer tips to help you enjoy the holiday season with healthier food options. In addition, during this time, we need to make sure we’re protecting one another from getting sick. According to the Centers for Disease Control: “large gatherings, crowded travel, and more time indoors can mean more viruses spreading around the holidays.” Even with such statistics, no need to fear or fret, masking up, regularly washing hands and being updated on the latest vaccines are ways to keep your holiday gatherings safe and healthy. Finally, this guide provides tips for managing stress, suggests ideas for sustainable practices when decorating and eating, and offers food for thought when considering goals for the new year. With the right resources, there are many ways to keep you, your family and the environment safe and healthy during the holidays. From considering environmentally friendly celebratory practices, to finding healthier alternatives to classic holiday dishes, check out ways to enjoy a merry and bright season, while keeping you and your loved ones happy and healthy this festive season and in 2024. n
www.washingtoninformer.com / DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT
HS-2
Redefining New Year’s Resolutions: Martha’s Table’s Guide to Sustainable Lifestyle Changes in 2024 Submitted by Martha’s Table Did you know that on average, 80% of resolutions fail by the second week of February? Martha’s Table resident therapist, Sarina Sechrist, identifies six sustainable alternatives to traditional resolutions that will set you up for success in 2024. 1. Traditional Resolution: Lose weight 2024 Sustainable Alternative: Get enough vitamins and minerals/eat fruits and veggies daily Why It Works: adding healthier foods is easier than taking away foods. Naturally, consumption of unhealthy foods will decrease because you will be less hungry, shifting focus from weight to health. Come shop our fresh fruits and veggies at our Martha’s Table markets. https://marthastable.org/ health-wellness-programs/ 2. Traditional Resolution: Start a gym membership 2024 Sustainable Alternative: Get 15 minutes of physical activity daily. Why It Works: Our lives are busy, going to the gym every day can be intimidating. Exercising 15 minutes a day is small enough to incorporate even during busy days and will give you motivation to increase the time duration as you see yourself maintaining the 15-minute goal. When you are ready for an in-person class, check out our workout classes: Go-Go Fitness, Senior Yoga and Healing Movements 3. Traditional Resolution: Delete social media 2024 Sustainable Alternative: substitute 15 minutes of screen time with reading or meditating each day. Why It Works: All-or-nothing approaches are difficult to maintain and often leave us feeling defeated when they fail. Instead start small. You can stay at the smaller goal or build your way up to a bigger target. Want to read more in 2024? join the Community Changemakers Book Club.
H-3 HS-3
4. Traditional Resolution: Make more money 2024 Sustainable Alternative: Invest in working somewhere that invests in you. Why It Works: In 2024, look for careers that not only match your skills but also contribute to a sense of fulfillment and purpose. At Martha’s Table, every team member is provided the tools and resources, including tuition assistance and uncapped PTO, to succeed. Check out careers at Martha’s Table https://marthastable. org/careers/ 5. Traditional Resolution: Volunteer every weekend 2024 Sustainable Alternative: Volunteer at an organization I care about at least once a month. Why It Works: Once a month is a manageable frequency that fits into most schedules and allows for meaningful engagement. Learn more about how you can volunteer your time with Martha’s Table https://marthastable.org/volunteer/ 6. Traditional Resolution: “I won’t let my kids/family stress me out” 2024 Sustainable Alternative: Developing healthy coping strategies as a parent Why It Works: Stress is a natural part of life, especially in parenting. Rather than trying to eliminate it entirely, a more realistic goal is to develop coping strategies so we can begin to let the little things go. Through Martha’s Table’s Family Visiting, parents’ partner with family visitors to develop strategies for keeping the whole family well. Sign-up for Family Visiting at https://marthastable.org/education-programs/ n
RECAP: Now that you have six more realistic, alternative New Year’s resolutions go into 2024 with more confidence to be your BEST you! And if times get tough, keep these 4 general tips in mind. 5 Student at a Martha’s Table market.
General Tips: 1. Avoid over-assessing progress and let go of the all-or-nothing mindset, it’s not about each individual day it’s about the pattern. 2. Don’t “wait till Monday to start over”. If you missed your goal this morning, try again this afternoon. The longer you wait to “start again”, the less likely you are to resume the goal. 3. If possible, have an accountability partner, someone who will check-in and motivate you, not judge you. 4. Remember goals should add to your life, not frustrate you! To learn more about Martha’s Table emotional wellness program offerings, contact Keia Murphy, Outreach & Enrollment Coordinator, at kmurphy@marthastable.org
FEATURED EVENT at the Alabama Avenue Giant Wellness Space
7 Steps to a Healthier You Wednesday, January 10, 2:00 – 3:00 PM A new year is an opportunity to focus on your health! This class will help you identify simple and gradual changes that add up to major improvements. Join us to create a personalized step-by-step plan to help you meet your wellness goals.
T U E S D AY S W I T H
ALEXANDRA Giant Food Nutritionist
Samplings • Q&A Store tours • Surprise pop-up events And more!
DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com
Alexandra BROWN, MS, RDN, LDN
alexandra.brown1@giantfood.com (202) 573-9022
10th Anniversary
Martha’s Table Provides and Informs about Healthy Foods This Winter
By Sam P.K. Collins WI Staff Writer
BRING YOUR HEALTH INTO FOCUS IN 2024 With Quality, Affordable Health Insurance STANDARD PLANS WITH NO DEDUCTIBLES FOR MANY SERVICES, including generic drugs, children’s mental health services for $5, and FREE insulin. For more information about Standard Plans, visit: DCHealthLink.com/standard-plans • • • •
Plans to meet every need and budget Premiums as low as $13/month Expert enrollment help Easy and convenient online enrollment
DON’T DELAY, ENROLL TODAY! DCHealthLink.com | (855) 532-5465 / TTY: 711 LOSING MEDICAID?
You Don’t Have to Lose Health Insurance Enroll in private health plans through DC Health Link
Stay Informed! www.washingtoninformer.com
With germs spreading far and wide this winter, part of keeping students healthy during the holiday season involves providing them nutrients that can boost their immune systems. Unfortunately, thousands of District children live in food deserts where they might not be able to access leafy greens, fresh fruits, and other foods stocked with vitamins and minerals. To help families facing this dilemma, Martha’s Table continues to operate its two grocery distribution programs -- the Joyful Food Market at District schools and a lobby market at its Columbia Heights and Elvans Road SE locations. Once a month, students at more than 50 elementary, middle and high schools across Ward 7 and 8 can participate in the Joyful Food Market. Since 2015, Martha’s Table, in partnership with Capital Area Food Bank and the D.C. Department of Health has provided community food distribution and education to hundreds of young people as they leave school. During the Joyful Food Market, Martha’s Table team members provide students with a package of food items along with information about meals that can be prepared. Young people and their families can also watch live food preparation demonstrations and taste food samples. They have the option of taking home, along with their package of fresh produce, information about resources and accessing SNAP/TANF and WIC benefits. Day in and day out, thousands of people frequent Martha’s Table’s lobby market at Elvans Road in Southeast, D.C. and Columbia Heights in Northwest, D.C. Patrons visiting these locations during the week can access fruits, vegetables and pantry items. Just like the Joyful Food Market, the lobby market provides ample opportunity for education about healthy recipes. Douglas Ireland, chief program officer at Martha’s Table, said Martha’s Table at the Commons, located on Elvans Road SE, records at least 1500 weekly visits from community members who frequent the lobby market, sometimes before or after participating in other programming taking place in the facility. Ireland told The Informer about plans in the works to reach more District schools, and expand upon food samples and food preparation demonstrations. He said that’s where he sees Martha’s Table having the great impact. “We know that providing healthy nutritious food helps children in their development and ability to concentrate. It’s important to provide balanced diets,” Ireland said. “ If children can taste something and see that it’s delicious, then you can create interest in the [food] items. We’re making healthy food approachable, explaining items to them that they haven’t tried or tasted.” n
@SamPKCollins
www.washingtoninformer.com / DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT
HS-4
The Importance Of Managing Stress During The Holidays By Lindiwe Vilakazi WI Heath Reporter With the holiday season in full swing, many U.S. adults find themselves experiencing a significant increase in stress levels while managing work, family, and personal affairs all at once. But with a full plate of responsibilities, how can one balance their load and some much needed repose during this busy time of the year? Dr. Michele Leno, a licensed psychologist, talk show host, and founder of DML Psychological Services, told The Informer there are ways to help people manage stress during the holiday season. She emphasized the importance of prioritizing self-care to avoid burnout, and set achievable New Year’s resolutions to promote overall well-being. This interview has been edited for brevity and clarity. WI: The holidays can be such a stressful time. Women, in particular, often take on a lot of stress when hosting family gatherings, cooking for
holiday dinners, etc. What can people do to help balance their load to prevent burnout during the holiday season? Dr. Leno: I have attended my fair share of family events, and one of the things I’ve noticed is that women tend to take hosting very seriously. And so for us, that [often] means doing everything, when really, we need to rethink and reframe what it means to host. Hosting may mean, “I’m going to prepare this meal,” or “I’m going to decide the location, and then I’m going to delegate some of the other tasks and seek out help.” We try to do it all because we think it’s the right thing to do when we’re thinking of etiquette. There is nowhere that states we have to do it all just because we’re planning, because it is very, very stressful. And you want to be able to enjoy your time. WI: How does stress manifest in the body? Dr. Leno: People may notice that their immune system is not functioning as well. So, they’re feeling more fatigued. They’re sleeping a lot or not
just starting to feel better [and notice], [you] didn’t catch as many colds this year because [you] had a better year, or [weren’t] feeling down and out.
5 Dr. Michele Leno (Courtesy Photo)
sleeping enough. They’re feeling like they don’t have the energy that they need. They’re feeling on edge. Their mind or heartbeat may be racing, and they’re just feeling an inability to relax. And so sometimes, we tend to try to separate mental and physical health, but there’s no way to separate them. So just be on the lookout for when you’re feeling depressed, and you notice your back is aching, for example, it may be connected because it can be harder to heal. I always say, “improve your mental health, improve your life,” because no matter what you’re going through, if you can find just even just a small bit of happiness, you will find yourself healing. You’ll find yourself
WI: The holiday seasons can also be a depressing time for those who have lost family or are alone. What can people do to help manage depression and sadness during this time? Dr. Leno: [The holidays] can be a very difficult time, especially if you’re dealing with loss. So first things first, you must be patient with yourself. You’re not going to be able to do it all. Give yourself some downtime, some alone time. But, it’s okay if you spend time with others and still, within that space, take a step back to your own space if you need to cry. [It helps to] have that person who is almost like an accountability partner, that person who kind of knows you’re not feeling your best and they’re like, “Are you okay?” It’s also okay to laugh, sometimes. When we’re grieving, we can feel guilty about feeling good, and so sometimes you stand in your own way of healing when that happens because you feel like you’re not supposed
Stressed out about everything you’re juggling? Get peace of mind.
H-5 DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com HS-5
to be laughing and enjoying yourself right now. Allow yourself to feel your feelings is what I always say, because they’re natural. You may be laughing one minute, but you may need to cry a few minutes later. Give yourself that ability to do that. And, again, balance if you need to have some downtime, where you’re alone and you’re staying at home. Do that, but don’t spend too much time in that space because that’s also not healthy. You do need to interact with other people. And if you don’t have close friends or families, you may seek out a support group. You may talk to a therapist, because the therapist will work with you and help you determine what’s going to be some best things for you to do. You never want to get to a point where you’re feeling completely hopeless, because that’s when severe depression starts to kick in, those irrational thoughts, or suicidal ideations can start to kick in. So there’s always support whether you had it immediately at your fingertips or not. Read more on www.washingtoninformer.com n
Whether you’ve broken a bone, are feeling alone, or have recently lost your coverage, you have a lot on your mind. Maryland Health Connection has your back with free or low-cost health plans to help take some of the chaos off your plate. Every plan covers doctor visits, emergency care, mental health services, and more.
Find a health plan that fits your needs and your budget at MarylandHealthConnection.gov
Live Well, Live Long! A high-quality life means being healthy physically and mentally and being your best. As your healthcare provider, MedStar Family Choice District of Columbia is committed to ensuring that you live healthy and strong to be your best. How can we help you live healthier, be stronger, and be your best in body, mind, and spirit? Let us help you and your family receive the highest quality of care possible. We will connect you to the right doctor and dental provider and help schedule your appointments. Take ownership of your health by working with MedStar Family Choice District of Columbia, and let’s make you the best you can be. Benefits... you have them, here’s how you keep them As a MedStar Family Choice District of Columbia Enrollee, it may be time to renew your DC Healthy Families, DC Healthcare Alliance, or Immigrant Children’s Program benefits. All beneficiaries must renew or recertify to keep their benefits. Don’t wait to update! Visit District Direct at DistrictDirect.DC.gov to ensure your contact information is up to date so you will receive important information. For more information, visit medstarfamilychoicedc.com
Protecting Our Planet and Ourselves: Tips for a Climate-Friendly Holiday Season By Kayla Benjamin WI Climate & Environment Reporter If you’re dreaming of a white Christmas in the DMV area, this winter might give you a decent chance — forecasters are predicting more snow this season than we’ve seen during the last few mild years. But over the long-term, climate change has slashed D.C.’s chances for snow on Dec. 25 in half, from about 8% in 2010 to just over 4% in 2020, according to data from the National Oceanic and Atmospheric Administration. Snow on Christmas might seem like a small thing. But our planet’s rising temperatures and other environmental crises like plastic waste and air pollution have major effects on our lives and our health. Luckily, there’s a lot we can do to make a small but meaningful impact during the holidays. Check out a few climate tips that could help make the festivities a little healthier for ourselves and our world — and learn about some ways you may already be doing your part.
Swap A Meat Dish for A Vegetarian One
Live well, live long! As your healthcare provider, MedStar Family Choice District of Columbia is committed to ensuring that you live healthy and strong to be your best.
This program is funded in part by the Government of the District of Columbia Department of Health Care Finance.
Plant-based food tends to be healthier not only for our bodies but also for the planet. Meat is a climate culprit because raising animals for food releases a lot of greenhouse gasses, like methane and nitrous oxide, which trap heat in the atmosphere. This makes cutting down on meat crucial for tackling climate change. Pushing for a more planet-friendly plate doesn’t have to mean cutting out your favorites entirely — families can also opt for a ‘flexitarian’ approach. That could mean holding onto your traditional Christmas ham or turkey while switching out meat ingredients for veggie substitutes in side dishes like stuffing. Even just switching beef, which produces massive amounts of greenhouse gasses, with climate-friendlier pork or poultry dishes can make a difference.
Use Leftovers and Compost Cooking Scraps For many families, it’d be a strange
if any cousin, auntie or brother-inlaw left Christmas dinner without a plate piled high with leftovers. Making sure as little food goes to waste as possible can be second nature, a way to make sure the good food and good cheer is spread far and wide. What folks might not know is that this is great for the Earth, too, because when organic matter breaks down in landfills, it lets out huge amounts of methane — a gas that causes warming even more effectively than carbon dioxide. Composting is another great way to cut down on food waste dumping methane into the atmosphere. Cooking scraps like potato peels, eggshells and coffee grounds can all be composted using municipal services offered in many DMV jurisdictions. In D.C., residents can drop them at one of 12 farmer’s markets around the city. In Prince George’s County, they’ll pick it up curbside just like regular trash. Pro tip: to prevent smells or bugs, put scraps in a paper bag, then stick it in the freezer until it’s ready to go out.
Cut the Energy Bills with LED Bulbs and Timers for Christmas Lights As with leftovers, lots of people already work to save electricity by turning out the lights when leaving a room or putting on a sweater instead of turning up the heat. That keeps energy bills lower, and it’s good for the planet too, since producing electricity usually means burning fossil fuels (though renewable energy sources are growing quickly). Households can apply that same idea when it comes to one of the best and most iconic traditions of the holiday season: Christmas lights. Using strings of LEDs can slash electricity costs to 15% or less of what it costs to run old-style incandescent lights. (If you’re not sure what kinds of lights you have, check if they get hot after being on for a while: incandescent bulbs heat up, while LED bulbs don’t.) LED lights shine just as brightly with a lot less energy, and they last longer, too. Read more on www.washingtoninformer.com n
www.washingtoninformer.com / DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT
HS-6
Addressing the CDC’s Alarming Infant Mortality Report: A Call to Action for the African American Community By Monique LeNoir Executive Director of the African American Wellness Project and Chanda Nicole Holsey Board Member, African American Wellness Project As a Black mother with two sons, and for my colleague who is a Black mother of two daughters, and who suffered an infant loss at 27 weeks, we are deeply concerned about the recent breaking news from the CDC, which reports the largest increase in infant mortality rates in more than two decades. While the overall increase in infant mortality rates may not be significant, the disparity within the Black community is nothing short of alarming. Black infants are experiencing the highest rates of infant mortality, with nearly 11 deaths per 1,000 births – more than double the rate for White infants. This news serves as a stark reminder that systemic health disparities continue to plague our community, and it is time for us to take action. In the face of this troubling report, we are faced with a crucial question; what do we do about it? Specifically, what can Black mothers and fathers do to navigate the complex healthcare system effectively and demand the quality care they deserve. The African American Wellness Project (AAWP) is a trusted resource that empowers individuals to navigate the complex healthcare system effectively and demand the quality care they deserve. Our primary focus has been to equip individuals with the knowledge and tools they need to advocate for and protect their health and our organization serves as a megaphone for trusted information
H-7 HS-7
and vital resources that empowering African Americans. As we grapple with the CDC’s latest findings, there are critical actions that we, as a community, must take to confront these disparities headon:
become an advocate for change. Join local and national initiatives that aim to address healthcare disparities, and let your voice be heard. Demand equal access to quality care for all, regardless of race or socio-economic status.
1. Raise Awareness: It is essential
4. Support Community Initiatives: Support organizations
to raise awareness about the alarming infant mortality rates among Black infants. We must engage in open and honest conversations within our communities, highlighting the disparities that continue to plague African American women and children regardless of socioeconomic or educational status.
2. Provide Access to Reliable Information: Organizations such
as the March of Dimes, and ours, AAWP, are committed to providing accessible and reliable information about effective ways to address the health of moms and children, healthcare options, and navigating the healthcare system. Visit such reliable to access guides and resources that can help you make informed decisions about your health.
3. Advocate for Change: Empower yourself with knowledge and
like AAWP that are dedicated to improving the health and well-being of the African American community. Together, we can create a powerful force for change.
5. Seek Prenatal and Postnatal Care: For expectant Black moth-
ers, seeking prenatal care is crucial. Accessing proper medical guidance throughout pregnancy can significantly reduce the risk of infant mortality. Postnatal care is equally important to ensure the health and well-being of both mother and child.
6. Educate Healthcare Providers: Encourage healthcare providers
to receive cultural competency training to better understand the unique needs and challenges faced by Black patients. Advocate for equitable healthcare practices and policies.
7. Practice Radical Self-Care:
Last but now least, we know life does not stop while pregnant, but reducing stress during pregnancy is critical for preventing complications for mom and baby. Be vigilant about implementing self-care. Reduce stress, cut back on nonessential activities, have a good support network, seek resources in the community or from your provider about ways to help, identify the source of your stress and take active steps to remove or lessen it. Traditionally, the best sources of information on how to overcome health disparities has come from The National Institutes of Health and the Office of Minority Health, but AAWP has emerged as an effective way to promote health equity and yield better outcomes for people of color. Our website, aawellnessproject.org provides access, guides and resources that can help you make informed decisions about your health. The CDC’s report is a sobering reminder that our work is far from over. The fact that infant mortality has increased after two decades should serve as a call to action. It is our responsibility to respond to these inequities in the healthcare
DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com
5 Monique LeNoir Executive Director of the African American Wellness Project and Chanda Nicole Holsey, Board Member, African American Wellness Project
system and ensure that every Black mother and child receives the quality care they deserve. The African American Wellness Project is committed to standing with our community to make meaningful change. Together, we can and must make a difference. Our children’s lives depend on it. n
Feel-Good Foods for the Holidays By Elaine Magee, MPH, RD (Safeway Corporate Dietitian, author of 25 books, @therecipedoctor) Tis the season for giving thanks and family gatherings, relaxing in front of the fireplace and sipping hot cocoa… and of course looking forward to (and even craving) our favorite holiday dishes. Speaking strictly with gastronomy in mind, part of what is special around the holiday season is the food, am I right? It’s a time when certain dishes or foods are celebrated and enjoyed, some perhaps with cultural significance. And by the way, food cravings are not necessarily a bad thing. Mindfully enjoying our favorite dishes instead of depriving ourselves of them generally leads people toward moderation and away from emotional eating. For other strategies to promote balance and to help us enjoy the fun and flavors of the holiday season without derailing our healthy eating momentum, look no farther than your produce section! When we focus on including gorgeous and delectable fruits and veg-
etables in our appetizers and on our holiday plates, we just naturally end up eating less of those higher calorie-lower nutrient foods. Boost the fiber and nutrition of holiday favorites by adding Fall fruit to dishes such as salads, breads, side dishes or appetizers including pears, pomegranate, persimmon, apples, cranberries, guava, kiwi, kumquat, oranges and tangerines! Pears are a perfect example of a fall fruit to feature in your holiday menus. The 10 types of pears that the U.S. harvests each year will fill your fruit basket all winter long. Enjoying pears every chance you get definitely helps promote health during the holidays with each medium pear providing more than 20% of the daily recommended amount of fiber (6 grams) and 10% of the daily value for the antioxidant, Vitamin C. Not to mention the other important plant compounds in pears including flavonoids, which may have strong antioxidants and possible anti-inflammatory and anti-viral activity in the body. Expand your holiday horizons and think about enjoying fall fruit in new,
inventive ways! Pair your pears, for example, with gruyere or goat cheese for an elegant appetizer or simply slide them into your holiday salads.
Fill Up Fruit Tips:
• Add mini fruit kabobs to your party or holiday spread • “Mini”-mize your dessert serving size and top each serving with fresh fruit that enhances the flavors of the dessert • Color-ize your holiday cheese plate or charcuterie board with fresh and dried fruit • Boost the nutrients, flavors and colors of your holiday green salads with fresh and dried fruit • Most favorite holiday breakfasts are even better garnished with fresh and dried fruit
Fill up on the beautiful bounty of in-season veggies
Rely on Fall veggies to balance any holiday plate! Foods high in water and fiber, like vegetables, help fill us up and bring copious vitamins and minerals plus plant compounds to the table.
From bright orange to dark green, look for opportunities to feature pumpkin, sweet potatoes and yams, winter squash, winter greens, Brussels Sprouts, carrots and cauliflower, turnips and green beans. Vegetables can even be added to breads and breakfasts! For example, for a festive color and flavor, mashed sweet potato can be added to Dinner Rolls and pumpkin to pancakes and waffles!
Fill Up Veggie Tips:
iad of Mediterranean veggies like broccoli, cauliflower, artichoke hearts, spinach and other greens, winter squash and more. • Many potato dishes can be embellished with riced cauliflower or cauliflower florets and broccoli and other winter veggies. • Feature a medley of winter vegetables alongside any holiday beef or pork roast. • Add veggies like greens and things (mushrooms, avocado, tomatoes, etc.) to your holiday egg dishes. n
• Double your vegetable dishes at the holiday table for more veggie excitement and options. • Stuff your holiday stuffing with stuffing-friendly veggies like carrots, celery, leeks, mushrooms and more! And the same goes for your holiday casseroles. • Pump up any holiday pasta dish, even mac & cheese, with a myr-
Stay up to date on your vaccines & save! Schedeuwleayinatpphe saf Get 10% off groceries with any vaccination* Terms apply. Visit www.safeway.com/health.html for details.
*
www.washingtoninformer.com / DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT
HS-8
Small step, big rewards
n i p u n g si afeway app the S
Earn grocery savings for moving more & eating well. Earn up to $180 in free groceries* *Terms apply. Visit www.safeway.com/health.html for details.
H-9 DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com HS-9
Navigating Nutrition: Healthy Eating During the Holiday Season Submitted by AmeriHealth Caritas DC The holiday season is a time for joy, togetherness, and indulgence. While festive eating is often a cherished tradition, it can be hard to maintain a healthy diet. With a few helpful strategies, you can have a balance between eating delicious holiday meals and maintaining your well-being.
Practice portion control
One key component of healthy
eating during the holidays is portion control. Monitoring portion sizes can be challenging, but can be easily managed by: • Choosing smaller plates to ensure you are eating small portions and serving sizes. • Avoiding going back for seconds to prevent overeating. • Paying attention to your body’s hunger cues. Learn when your body is telling you it is satisfied and when to stop eating. • Enjoying holiday treats in moderation and savoring the small, portioned meals.
Fill your plate with colorful foods and lean proteins
Fill your plate with vibrant col-
ors by adding a variety of fruits and vegetables. Fruits and vegetables are rich in nutrients and provide essential vitamins, minerals, and antioxidants that support your immune system and overall health. Lean proteins such as turkey, chicken, fish, or plant-based alternatives are a great way to keep your holiday meals healthy. Proteins are key to helping you feel full and satisfied. If you’re the host of the holiday party, you can even choose to serve the vegetable options first to ensure that your guests are also consuming their necessary vegetables.
Stay hydrated and active
It is important to remember to stay hydrated. Drinking water throughout the day helps control your appetite and keeps your body functioning. Choose water, tea, or infused water to stay refreshed. Sometimes thirst can be mistaken for hunger. Be sure to also stay active during the holidays. With all the busy gatherings, holiday festivities, and overall stress of the sea-
son, it can be easy to fall off track of your fitness goals. Physical activity can help balance out any extra calories that you consume and can also boost your mood. You can go for a walk after dinner, walk around the mall as you do your Christmas shopping, or play games with your family that will get your body moving and keep you active.
Choose healthy cooking methods
If you are the cook at your holiday gathering, the way you prepare your food matters. Read food labels, measure your ingredients, and avoid choosing processed foods. Opt for cooking methods such as: • Slow cooking: Slow cookers use low heat over an extended period, making them the best method for cooking tougher cuts of meat. • Grilling: Grilling is a helpful option for vegetables, fish, and lean meats. • Baking and roasting: Baking or roasting certain foods is a great CONTINUED ON PAGE HS-11
www.washingtoninformer.com / DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT
HS-10
#BestMe
Well-Child Visits and Scheduling Appointments for Children Have your children had their well-child visit yet this year? As the year ends and temperatures continue to change, so could your child’s health. Regular checkups are vital for monitoring your child’s health, growth, and development. Your child should have a well-child visit every year around the time of their birthday. These appointments help your child’s provider diagnose and treat any potential health issues as early as possible. During a well-child visit, you and your child should expect: • A physical exam • Growth and development checks • Hearing and vision screenings • Appropriate shots/vaccines • Lab testing (including blood lead levels) • Mental health and risk behavior check • Health education for parent and child
CONTINUED FROM PAGE HS-10
cooking method for many dishes such as poultry and vegetables and requires little use of added fats. • Sauteing: Sauteing foods requires little oil or butter and is an overall healthier way of preparing food. Healthy eating during the holiday season does not mean that you must deprive yourself. Instead, you can make mindful choices that support your well-being. By prioritizing portion control, choosing nutrient-rich options, and staying mindful of your eating and cooking habits, you can enjoy festive eating while nurturing your body and health. n
It is recommended by AmeriHealth Caritas DC that your child visit their primary care provider at these ages: • 3 – 5 days old • 1 month • 2 months • 4 months • 6 months • 9 months • 12 months (1 year) • 15 months • 18 months • 24 months (2 years) • Every year starting at age 3 to 21 Plan ahead by reaching out to your child’s primary care provider. The earlier you reach out, the easier it may be to schedule an appointment. You can also inquire about virtual appointments if you do not have transportation to your child’s doctor’s appointments. Transportation is available for AmeriHealth Caritas DC enrollees for routine appointments and urgent follow-up visits. You can call Enrollee Services at 1-800-315-3485 to schedule a ride to and from appointments at no cost
Find us on Twitter at www.twitter.com/amerihealthdc. Find us on Facebook at www.facebook.com/amerihealthcaritasdc. Find us on Instagram at www.instagram.com/amerihealthcaritasdc.
H-11 DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com HS-11
GOVrnNMrnT or: Tl-I� � DISTRICT Of' COLUMBIA
�,•AR:
0C tv1URl�L BOWSER, tv1AYOR
Healthy Holiday Recipes Chef Huda’s Signature Soulful Soup:
5 Chef Huda, an award-winning celebrity chef and Food Network champion, shared the recipe behind her celebrated “Soulful Soup.” (Courtesy Photo)
Yield: 4 Servings Ingredients: • 1 tablespoon extra-virgin olive oil • 2 cloves garlic • minced 1 pound spicy Italian turkey sausage
Ready. Set. Renew. It’s time to renew your benefits. The deadline to renew your Amerigroup District of Columbia, Inc. healthcare benefits is coming up. But don’t worry, we’re here to help.
• casings removed 3 3/4 cups canned low-sodium black-eyed peas (from two 15-ounce cans) • 2 cups roughly chopped collard greens • 2 cups diced roasted tomatoes (from one 15 1/2-ounce can) • 1 cup diced Vidalia onion • 1 cup diced red bell pepper • 1 cup diced yellow bell pepper • 1 tablespoon Just Savor Cajun Kick seasoning • 1 teaspoon ground cumin • 6 cups low-sodium chicken broth • Kosher salt and freshly ground pepper What To Do: Heat the olive oil in a large sauce-
pan or dutch oven over medium heat. Add the garlic and cook, stirring, until lightly browned, 1 to 2 minutes. Add the sausage and cook, breaking up the meat with a wooden spoon, until cooked through, 2 to 3 minutes. Add the black-eyed peas, collards, tomatoes, onion, bell peppers, Cajun seasoning and cumin and stir. Cook, stirring, until the collards begin to wilt, about 4 minutes. Increase the heat to medium high, then add the chicken broth and stir. Cover and simmer, stirring occasionally, until slightly reduced, 15 to 20 minutes. Season with salt and pepper to taste.
We created a short video to walk you through the process. Just scan the QR code below to watch. It’s as easy as …
1
2
3
Ready.
Set.
Renew.
Get your documents ready. The video will tell you exactly what you need.
Make sure your form is all set. See helpful tips in the video.
Submit your renewal form online, by fax, in person, or through the mail.
Scan the QR code to watch the video.
Amerigroup District of Columbia, Inc. follows Federal civil rights laws. We don’t discriminate against people because of their: Race • Color • National origin • Age • Disability • Sex or gender identity
Do you need help with your healthcare, talking with us, or reading what we send you? We provide our materials in other languages and formats at no cost to you. Call us toll free at 800-600-4441 (TTY 711). ¿Necesita ayuda con el cuidado de la salud, para hablar con nosotros o para leer lo que le enviamos? Le ofrecemos nuestros materiales en otros idiomas y formatos sin costo alguno. Llame a nuestra línea gratuita al 800-600-4441 (TTY 711). በእርስዎ የጤና ክብካቤ ላይ፣ ከእኛ ጋር በመነጋገር ላይ፣ ወይም እኛ የምንልክልዎትን ነገሮች በማንበብ ላይ እገዛ ያስፈልግዎታል? የእኛን የሚነበቡ ነገሮች በሌሎች ቋንቋዎች እና ቅርጸቶች በእርስዎ ላይ ምንም ወጪ ሳያስከትልብዎት እንሰጥዎታለን። በነጻ የስልክ መሥመር በስልክ ቊጥር 800-600-4441 (TTY 711) ይደውሉልን። 건강 관리에 도움이 필요하십니까? 아니면 저희와 연락하시거나, 보내드리는 자료를 읽는 데 도움이 필요하십니까? 자료를 다른 언어 및 형식으로 무료로 제공해드립니다. 저희에게 800-600-4441 (TTY 711) 번으로 연락해 주십시오. 您在醫療保健方面、與我們交流或閱讀我們寄送的材料時是否需要幫助？我們可為您免費提供其 他語言和格式的材料。請撥打我們的免費電話 800-600-4441 (聽障專線 711)。 Avez-vous besoin d’aide pour vos soins de santé, pour parler avec nous ou pour lire ce que nous vous avons envoyé ? Nous pouvons vous fournir gratuitement nos documents dans d’autres langues et formats. Appelez notre numéro gratuit 800-600-4441 (TTY 711). Quý vị có cần trợ giúp liên quan tới chăm sóc sức khỏe, nói chuyện với chúng tôi, hoặc đọc nội dung chúng tôi gửi cho quý vị không? Chúng tôi có cung cấp tài liệu bằng các ngôn ngữ và định dạng khác mà không tính phí cho quý vị. Hãy gọi chúng tôi theo số điện thoại miễn cước 800-600-4441 (TTY 711). 1042027DCMENAGP 09/22 myamerigroup.com/DC
Winter Harris’ Healthy Collard Greens Ingredients: • 1 bunch of collard greens • 1 tablespoon olive oil • 1 onion, diced • 2 cloves of garlic, minced • 1 cup low-sodium chicken or vegetable broth • 1 teaspoon smoked paprika • 1/2 teaspoon red pepper flakes (adjust to taste) • Salt and pepper to taste • 1 tablespoon apple cider vinegar • 1 Smoked Turkey Wings • 1 Small Onion, Red and Green Bell Pepper, All Thinly Sliced (Optional) Instructions: Start by washing the collard greens thoroughly. Remove the tough stems and chop the leaves into bite-sized pieces. In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until they become translucent and fragrant. Add the collard greens to the pot and stir well to coat them with the onion and garlic mixture. Pour in the low-sodium chicken or vegetable broth, smoked paprika, red pepper flakes, salt, and pepper. Stir everything together. Cover the pot and let the collard greens simmer for about 30-40 minutes, or until they are tender. Stir occasionally to prevent sticking. Once the collard greens are cooked
to your desired tenderness, remove the pot from the heat and stir in the apple cider vinegar. Taste and adjust the seasoning if needed. Serve the healthy collard greens as a side dish or as a main course with some whole-grain rice or cornbread. Harris told the Informer, “You can double or triple this recipe for larger crowds.” “I hope you enjoy this healthier take on this traditional soul food fave! ” Get more of Winter’s recipes on traditional favorites The Single Housewife Affirmation Cookbook: Mastering the Kitchen and the Single Life Effortlessly.
5 Author, recording artist, motivational speaker and Love and Marriage DC star Winter Harris enjoys cooking, offering healthy recipes for people to use yearlong. (Courtesy Photo)
www.washingtoninformer.com / DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT
HS-12
Washington, D.C. Needs to Address Hospice Care Utilization Disparities Among Minority Populations able that there would be skepticism towards professionals’ intentions with something as precious and sensitive as their twilight years. But as a result, many are spending those years in and out of emergency rooms, uncomfortable, over- or under-medicated and often isolated from family and friends. People of color and other marginalized communities deserve better, and we are committed more than ever, working with partners to
Donna Gayles and Audrey Easaw Our nation’s capital ranks high in many things, from access to outdoor activities and number of museums to its ethnic and cultural diversity and vibrant LGBTQ+ population. But the city lags far behind in one key area: hospice care utilization. While on average, just under half of Medicare decedents are in hospice care at their time of death, in the District of Columbia, only 25% are ranking lower than 49 of the 50 states. This is especially meaningful when considering how medical mistrust plays into this underutilization among the city’s extremely diverse population. Historically marginalized and minority populations have long faced barriers and stigma that prevent them from accessing care. Now, more than ever, medical professionals have an opportunity to build their trust so they can explore hospice care solutions if needed without hesitation. According to the latest U.S. census, as of 2021 there were 1.2 times more Black or African American (Non-Hispanic) residents in Washington, D.C. than any other race or ethnicity. The city also has significant Hispanic and Asian American/Pacific Islander communities and the highest LGBTQ+ population by state, almost doubling the national average. For many residents and visitors, this is part of what draws them to the city - but it also illuminates why the number of residents who pursue healthcare such as hospice remains so dismal. Health disparities begin long before a patient reaches end-of-life care. As Black women, we’ve witnessed firsthand how health disparities and generational mistrust have prevented loved ones and community members from getting needed care. According to an AP news study, Black Americans have statistically higher rates of maternal and infant mortality, childhood asthma, teenage mental illness, high blood pressure, Alzheimer’s and more. As the study concludes: “from birth to
death, Black Americans fare worse in measures of health compared to their white counterparts.” Similar disparities are pervasive among other communities of color and LGBTQ+ individuals. In our time working in hospice care, we’ve seen how members of these communities are inherently skeptical of our work. The idea that hospice truly provides safe, affordable care for their loved ones seems too good to be true. It’s contrary to virtually everything else they’ve encountered or couldn’t access before. As a result, they enter hospice care later into their illness, losing out on weeks or months of hospice benefits and ultimately shortening their length of care. Imagine being in the shoes of a prospective hospice care patient: You may have decades of evidence to the contrary and are being asked to trust us in your illness journey. This is exactly why it’s on us to allay their doubts with better information and resources to help them access whatever care they need. To be clear, this mistrust is a rational reaction to a field that has demonstrated systemic bias against minority populations for possibly as long as it has existed. For instance, many older adults remember the HIV-AIDs epidemic of the 1980s. More than 100,000 Americans died between 1981 and 1990. Gay and bisexual men, and secondarily Black and Hispanic populations, were most greatly
affected, which many argue influenced how the government and medical community handled the crisis. Looking even further back, the American eugenics movement perpetuated racist, ableist pseudoscience that has long been disproven - but it remains the foundation on which much of our medical system was built. Healthcare workers must be intentional about reshaping this landscape. For medical professionals, understanding the historical context and allowing it to inform how we bridge the gap with these communities is essential to increasing access to end-of-life care. Common misunderstandings about hospice care - from its cost to its quality - create greater health disparities among the most vulnerable populations. In addition, Black and Hispanic participants are less likely to acknowledge their terminal illness for various reasons, including religious beliefs and cultural norms. But hospice care is often more affordable than inpatient treatment and for many is covered by Medicare, Medicaid or private insurance. The industry is full of highly trained medical professionals who truly put the patient and their loved one’s needs above all else. We must clarify these assumptions with compassion and understanding. Considering the scope of both the individual and collective trauma that minorities have faced at the hands of the healthcare system, it’s understand-
H-13 DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com HS-13
make sure they receive better end-oflife care outcomes. Donna Gayles is a Director of Client Relations at Capital Caring Health and Associate Director at the Center for Health Equity. Audrey Easaw is Senior Vice President of Philanthropy & External Affairs at Capital Caring Health and Executive Director at the Center for Health Equity. n
New Organization: Black Women Thriving East of the River Centers Residents and Creates Opportunities for Quality Jobs, Careers, and Improved Cancer Care
By Nakeisha Neal Jones
Over the last four years, Black Women Thriving East of the River has spurred hope in Wards 7 & 8 that residents, especially Black women, can thrive rather than merely endure the economic, health, and societal challenges plaguing their neighborhoods. Through a trailblazing community engagement approach, the Jane Bancroft Robinson Foundation (JBRF) partnered with 28 women who lived in, led organizations in, or had close family ties to the community. They developed innovative strategies to improve employment opportunities and cancer survival among Black women in their community, including producing comprehensive work-
Washington, D.C., is American’s capital - seat of power and symbol of global influence. But Washington is a proverbial tale of two cities divided by the Anacostia River. Our work centers on local communities east of the Anacostia River, away from the glamour and monuments. We are building brighter futures with our sisters east of the river, in neighborhoods where women face difficult daily struggles yet they persist. We help Black women gain quality mobs and better cancer care and prove daily that Black women East of the River can thrive. Our story is at https://thrivingotr.org Please join us!
force development and cancer navigation roadmaps. Like many of our founding members, I have experienced the challenges of our community and benefitted from the efforts of Black women who made a way despite those challenges. I was born in public housing in Ward 8 before moving to Ward 7, graduating from Banneker High School, and attending Duke University. My family also struggled with limited access to high-quality healthcare, employment, and other vital community resources. The lived experiences of our founding members and our current team are central to the solutions we are now implementing. Another critical piece of our work
is addressing long-standing racial disparities. Black unemployment is seven times higher than white unemployment in DC, which has the worst Black-White unemployment gap in the country, according to the DC Fiscal Policy Institute (DCFPI). Data from the DC Department of Employment Services shows that Wards 7 and 8 have the highest unemployment rates, at 1 ½ times and two times the city’s average, respectively. Healthcare systems are significant employers with high-demand jobs, many of which pay well. We are piloting a scholarship fund for Black women east of the river who are interested in health-related careers. Participants have diverse backgrounds, from those seeking training
to become community health workers to those who desire to be doctors or hold supportive roles such as information technology. Our goal is to increase the number of Black women health providers, their career success, and ultimately, their influence on the care of other Black women. We were awarded a grant of $ 1 million from the Greater Washington Community Foundation’s Health Equity Fund to use data, training, and advocacy to improve workforce development systems impacting Black women. The first phase includes identifying and helping healthcare employers implement best practices for hiring, retaining and helping Black women advance in health-related careers. The DC Cancer Control plan found that there are more cancer cases and more people die from cancer in Wards 7 and 8. We are developing an enhanced model for supporting Black women cancer patients, helping them overcome systemic and life barriers that may delay treatment. Additionally, our Patients Bill of Rights will help Black women access high-quality healthcare. For instance, some women don’t know they can ask for second opinions when questioning a doctor’s diagnosis. Many others don’t feel heard by their providers. We will raise awareness of what high-quality care looks like, help more Black women access that care, and identify ways that Black women can be heard and treated more equitably by healthcare providers. Currently, six Community Ambassadors (CAs), Black women living east of the river, are helping increase
5 Nakeisha Neal Jones, executive director of Black Women Thriving East of the River, is a collaborative leader with 20+ years of experience developing leaders and expanding access to community health, workforce development, and housing resources with under-represented communities.)
awareness of the Bill of Rights among their community, family, friends, peers, and networks. The CAs are cancer survivors and caregivers, ranging from early 20s to 60s, helping promote our focus groups, provide feedback, and connect our team to community groups and other potential stakeholders in their networks. Further, we have established a Health Literacy Survey that the CAs are helping to distribute within their networks and facilitate community conversations. We have only scratched the surface of the 20+ interventions our founding workgroup members developed. We are expanding our reach with community members and partners, implementing interventions, and raising contributions from the private sector, government, and individuals to expand this work. We are grateful for the continued investment of over $3 million from JBRF, the Health Equity Fund, and the Meyer Foundation over the next three years. Together, we will help Black women east of the river thrive and impact future generations. n
www.washingtoninformer.com / DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT
HS-14
The Washington Informer — We’re proud to support you Bank of America has convened the American Heart Association, American Diabetes Association, American Cancer Society and the University of Michigan School of Public Health for an innovative, signature initiative to improve health outcomes in communities of color. Since 2021, Bank of America has invested more than $66 million to address needs related to health in the communities it serves; addressing barriers to healthy eating and supporting mental health initiatives for people of color.
Visit us at bankofamerica.com/about.
©2022 Bank of America Corporation | MAP4117394 | ESG-297-AD
H-15 DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com HS-15
What if my cancer spreads? I can’t recover? I can’t make it to my son’s wedding? What if you can?
World-leading treatment is closer than you think: right in your community. Where trailblazing teams of cancer specialists and scientists work together to ask “what if”— discovering how cancer grows and new ways to treat it; bringing 50 years of research and expertise at the Johns Hopkins Kimmel Cancer Center closer to your home. So your path forward has fewer questions…and the answers you need.
World-leading cancer care in your community.
Sibley Memorial Hospital • Suburban Hospital hopkinscancerdc.org
www.washingtoninformer.com / DECEMBER 2023 HEALTH WELLNESS & NUTRITION SUPPLEMENT
HS-16