Gut Health and Wellness: What You Eat, What You Absorb, and What You Eliminate

Join Shalva Eliava, MD for an informative session on practical ways to support digestive health through diet, lifestyle, and smart supplement choices. Learn how fiber, prebiotics, and probiotics impact gut function, uncover the truth behind belly fat and bloating, and gain simple, effective strategies for maintaining regular, healthy digestion. You will learn:

• The Foundation of Gut Health
• Fiber Facts and Food Choices
• Probiotics vs. Prebiotics
• Belly Fat, Bloating, and the Microbiome

Beyond The Scale: Helpful Tips for Your Weight Loss Journey

Join Anita Ramsetty, MD, board certified in Internal Medicine and Endocrinology, Diabetes, and Metabolism to explore the often-overlooked factors that influence weight loss. With a clinical focus on nutrition, lifestyle, and preventive health, Dr. Ramsetty will dive into:

• Why weight loss can stall
• How life factors like sleep, mood, and activity affect your progress
• What are practical strategies to stay on track
• Debunking the food vs. exercise debate to tips on weighing yourself (or not)

Healthy Summer Popsicle

Beat the heat with Ivette’s super easy fruit popsicles! Mix and match any fruits you love, and for a little extra sweetness, just add more honey. Healthy, delicious, and totally customizable—your new favorite summer treat!

What You’ll Need

• Two ripe kiwis peeled
• A handful of fresh basil leaves (about seven)
• One lemon
• One can of coconut milk
• Two tablespoons of honey

Healthy Summer Fruit Smoothie

Ready for a delicious nutrient boost? This smoothie packs a punch with spinach, pineapple, mango, and strawberries—loaded with vitamins and antioxidants to keep you energized! Want it thinner and easier to sip? Just add more water and blend to your liking. Sip smart, feel great!

What You’ll Need

• One cup of spinach
• One cup of water (or more as desired)
• ½ cup of frozen pineapples
• ½ cup of frozen mangos
• ½ cup of frozen strawberries

Fuel and Fitness: Pre-Workout Game Plan

Double the experts, double the tips! In this Fuel & Fitness video, our dietitian and fitness coaches are here to help you crush your goals—no matter how busy you are. 🏃‍♀️💥

Learn about quick and easy grab-and-go pre workout snacks to fuel your body, then follow along with a 10-minute daily exercise routine that’ll fit into even the tightest schedule. 🕒 No need to commit an hour—just 10 minutes and you’re good to go! 🔥

Maternal Health Resource Guide

This comprehensive guide is designed to support expectant and new mothers by connecting them with essential resources. Below, you’ll find information on pregnancy apps, healthcare access, food support, health education, emotional support, housing, utility assistance, shelters for women, and maternal & family centers.

You can also download a printable PDF version of this guide with QR codes that will take you directly to the relevant websites, making it easy to get the help you need—right when you need it.

Pregnancy Resources

The American College of Obstetricians and Gynecologists
A destination for reliable women’s health information.

U.S. Department of Health and Human Services
Get answers to all of your pregnancy questions and learn what you can do before, during, and after pregnancy to give your baby a heathy start to life.

The Mayo Clinic
Online database of healthy pregnancy resources, expert answers, in-depth resource guides, and more.

Pregnancy Apps

WebMD Pregnancy
A comprehensive guide to pregnancy.

Pregnancy Tracker
A comprehensive guide to pregnancy.

Contraction Timer
User friendly app contraction timer.

Healthcare Access

Englewood Health Urgent Care
35 Nathaniel Pl., Englewood, NJ 07631
Phone: 201-222-1234
Telemedicine: 973-949-6015

Englewood Hospital
350 Engle St., Englewood, NJ 07631
Phone: 201-894-3000

North Hudson Community Action Corp
Community Center
197 S. Van Brunt St., Englewood, NJ 07631
Phone: 201-537-4442

GetCoveredNJ
New Jersey’s official health insurance marketplace. It allows people and families to compare plans, calculate costs, and apply for financial help.

NJHelps.org
This site will help to see if you are eligible for food assistance (SNAP), cash assistance(WFNJ/TANF or WFNJ/GA), and health Insurance (NJ FamilyCare/Medicaid).

NJ Family Care
Free or low-cost healthcare coverage that covers doctor visits, prescriptions, vision, dental care, mental health and substance use services, and even hospitalization.

Food Access

Center for Food Action
192 W. Demarest Ave., Englewood, NJ 07631
Englewood: 201-569-1804
Hackensack: 201-883-9375
The Center for Food Action (CFA) provides emergency food packages and
homelessness prevention assistance to local low-income individuals and families.

New Jersey Supplemental Nutrition Program for Women Infants and Children (WIC)
215 State St., Hackensack, NJ 07601
198 N. Washington Ave., Bergenfield, NJ 07621
Apply by calling: 973-754-4575
Provides wholesome food, nutrition, education, and community support for income
eligible women who are pregnant and post-partum, infants and children up to five
years old.

New Jersey Supplemental Nutrition Assistance Program (SNAP)
Apply online
For assistance, Bergen County Board of Social Services: 201-368-4200
Provides food assistance to families with low incomes to help them buy groceries
through a benefits card accepted in most food retail stores and some farmers markets.

Office Of Concern Food Pantry At St. Cecilia’s
55 W. Demarest Ave., Englewood, NJ 07631
Phone: 201-568-1465

Health Education

Englewood Public Library
31 Engle St., Englewood, NJ 07631
Phone: 201-568-2215
Provide resources that enhance and contribute to individual knowledge.

Greater Bergen Community Action Inc.
392 Main St., Hackensack, NJ 07601
Phone: 201-968-0200
Early Childhood Education and Adult Education & Training services for lower-income, older, and foreign-born individuals to help achieve greater success in the job market.

Emotional Support

Vantage
93 W. Palisade Ave., Englewood, NJ 07631
Phone: 201-567-0059
Services for children, adolescents, adults and elders with mental health, addiction, developmental and eldercare challenges.

Center for Revitalizing Psychiatry
795 Main St., Hackensack, NJ 07601
Phone: 201-380-2215 or 201-488- 5161
Mental health clinic providing care for all ages; medication management, group psychotherapy, individual or couples/marital counseling, or a more intensive level of therapy.

Housing

Bergen County Department of Social Services Housing Authority
One Bergen County Plaza, 2nd floor, Hackensack, NJ
Phone: 201-336-7600
Housing opportunities for low-income families and older adults.

North Hudson Community Action Corp.
Phone: 201-210-0200
Housing counseling services.

Utility Assistance

Greater Bergen Community Action Inc.
392 Main St., Hackensack, NJ 07601
Phone: 201-968-0200
Home energy assistance programs help income-qualified individuals experiencing a financial challenge pay their energy bill and remain in their home.

NJ Energy Assistance
Phone: 800-510-3102
A variety of resources and applications available on website.

Low Income Home Energy Assistance (LIHEAP)
The Home Energy Assistance Program helps very low-income residents with their heating and cooling bills.

Women’s Domestic Abuse Shelters

Several Sources
15 Engle St., Suite 302, Englewood, NJ 07631
Phone: 551-427-8056
Free services for women in crisis, mothers, children, and families.

Good Counsel
600 Meadowlands Pkwy., Suite 251, Secaucus, NJ 07094
Phone: 201-795-0637
Homes for homeless pregnant women and their children. Offering compassionate care, shelter, education, and employment support.

Eva’s Village
393 Main St., Paterson, NJ 07521
Phone: 973-523-6220
Care and support to individuals struggling with hunger, homelessness, substance use disorders and mental health issues.

Center for Hope and Safety (Domestic Violence)
12 Overlook Ave., Rochelle Park, NJ 07662
Phone: 201-944-9600
We give adult and child victims hope and safety, and the toolsthey need to rebuild their lives beyond domestic violence.

Maternal and Family Health Centers

CarePlus NJ
Mental health and addiction services.

Maternal Wraparound Program at Care Plus NJ
Voluntary substance abuserecoverysupport program.

Educational Presentations

Prenatal Emotional Wellness PowerPoint

Prenatal Nutritional Wellness PowerPoint

Prenatal Physical Wellness PowerPoint

How to Overcome Doubt and Thrive in Your Wellness Journey

Overcome doubt and embrace your wellness journey with Coach Greg and Dietitian Ivette! Coach Greg walks you through the Samson Stretch, Cobra Stretch, and Push-up tips to keep you moving forward, while Ivette shares powerful advice on redesigning your environment to support healthy eating.

Coach’s Recommendation

• 5 sets of Samson Stretch, holding for 5 seconds at the top and bottom.
• 3 sets of Cobra Stretch with 10 rotations (left and right = 1 rep).
• Finish with push-ups, starting at your preferred position and going until failure.

Remember, it’s all about progress, not perfection! Every step counts. Keep pushing forward and trust the process! If you need a community to get you through, consider joining our FREE weight optimization program and hop along the weight loss journey with us!

Building Healthy Habits

Want to build lasting healthy habits? 💪 Our coach and dietitian are here to help! 🌱✨ They’re sharing their top tips to get you on track:

1. Prioritize Rest – Quality sleep is key to recovery, energy, and mental clarity. Make sure to prioritize rest for better focus and results.
2. Stay Hydrated – Water fuels your body and helps with digestion, energy, and overall well-being.
3. Be Consistent – Consistency is the secret to success. Small, daily efforts build up over time, so stick to your goals and trust the process!
4. Start Small – Building habits doesn’t need to be overwhelming. Start with one small change at a time and celebrate your progress along the way.
5. Redesign Your Environment – Create an environment that supports your goals. Surround yourself with healthy options and remove distractions that could hinder your success.
6. Make It Rewarding – Celebrate your wins, no matter how small. Treat yourself when you reach milestones—this will keep you motivated and excited!

Healthy Sweet Potato Shepard’s Pie

Hearty, healthy comfort food, follow along to make this sweet potato Shepherd’s pie. It’s packed with nutrition, easy to make ahead, and something the whole family will enjoy.

Recipe: Turkey Sweet Potato Shepherd’s Pie

Ingredients

Sweet Potato Topping

• 2 lb. sweet potatoes, washed, peeled, and cut into cubes.
• 2 Tbsp. olive oil
• 1/3 cup milk of choice, use unsweetened almond or oat milk for dairy free
• 1 ½ tsp. kosher salt, or to taste

Turkey and Veggie Filling

• 1 Tbsp. olive oil
• 1 medium yellow onion, chopped
• 1 medium carrot chopped
• 1 celery stalk chopped
• 1lb. ground turkey, or ground chicken
• ½ tsp. garlic powder
• ½ tsp. kosher salt
• 1 Tbsp. Worcestershire sauce
• 2 tsp. low sodium soy sauce
• 12 oz. bag frozen peas
• 1 cup milk of choice, use unsweetened almond or oat milk for dairy free
• 2 Tbsp. corn starch, or arrowroot starch
• ½ cup low sodium vegetable or chicken broth
• 1 Tbsp. of tomato paste

Instructions

Sweet Potato Topping

Place potatoes into a large pot and cover with water. Cover the pot with a lid and bring to a boil on high heat. Cook for 10-13 minutes or until they are fork tender. Drain the potatoes and add back to your pot. Add oil, milk and salt to the pot and mash until tender and fluffy. If your potatoes seem too dry for your taste, add a little more milk, oil or some veggie broth. Set aside.

Turkey and Veggie Filling

While potatoes are cooking, preheat the oven to 425℉ and heat oil in a cast iron skillet or large pot over medium heat. Once hot, add onions, carrots, and celery and sauté for about 2 minutes or until onions start to turn translucent. Add tomato paste and sauté for about 2 more minutes. Crumble the ground turkey into the cast iron skillet and cook, breaking it up into pieces with your spoon. Cook until the turkey is cooked through, about 5-7 minutes. Add garlic powder, salt, Worcestershire sauce, fresh thyme, and soy sauce to the skillet. Sauté for 2 minutes, stirring often. Add broth and frozen vegetables to the skillet. Stir to combine. In a small bowl or large measuring cup, thoroughly mix cornstarch and milk together. Make sure there are no clumps at the bottom. Add the cornstarch mixture to the skillet and bring it to a simmer. Simmer for 5 minutes or until sauce is thicker and the vegetables are warmed through. Either use the skillet as your baking dish or transfer the filling into a 9” x 13” greased baking dish. Spread the filling evenly in the baking dish and then top with the mashed sweet potatoes. Spread the potatoes in an even layer, mashing them down gently with a fork to cover the filling. Bake 15 to 20 minutes until the potatoes are lightly browned on top. For a crisper potato topping, broil for 1 to 2 minutes. Garnish fresh herbs and enjoy warm.

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