Education - Sensenbrenner Primary Care

Healthy Thanksgiving Ideas for a Lighter, Happier Holiday

November 18, 2025

Thanksgiving is a time for connection, gratitude, and—of course—delicious food. While the traditional holiday table tends to be on the heavier side, there are plenty of simple ways to lighten things up without missing out on the flavors you love. Here are some easy, approachable ideas to help you enjoy a healthier Thanksgiving this year. 1. Build a Balanced Plate You do not need to avoid your favorite holiday foods. Instead, focus on proportions that support steady energy and digestion: -Half of your plate: vegetables (roasted, steamed, or fresh) -One quarter: lean protein such as turkey breast -One quarter: starches, including potatoes, stuffing, or whole grains This approach allows you to enjoy variety while maintaining nutritional balance. 2. Incorporate More Vegetables Adding an extra vegetable dish or two increases fiber, color, and nutrients...

Healthy Spiced Apple Crumble

October 13, 2025

Education

Servings: 6 | Prep: 15 min | Cook: 35 min Preheat your oven to 350°F (175°C). Peel, core, and slice 5–6 medium apples, such as Granny Smith or Honeycrisp. In a large bowl, toss the apples with 2 tablespoons of maple syrup or honey, 1 teaspoon cinnamon, ¼ teaspoon nutmeg, ½ teaspoon vanilla extract, and 1 teaspoon lemon juice. Spread the apple mixture evenly in a greased 8×8-inch baking dish. For the crumble topping, mix ¾ cup old-fashioned oats, ¼ cup whole wheat flour or almond flour, 2 tablespoons coconut sugar or brown sugar, 2 tablespoons melted coconut oil or unsalted butter, ½ teaspoon cinnamon, a pinch of salt, and ¼ cup chopped nuts if desired. Stir until the mixture is crumbly, then sprinkle it evenly over...

Managing Asthma and COPD: Breathe Easier with the Right Medications

October 13, 2025

Education, Uncategorized

By: Nadia Ahmed, PharmD & Chronic Care Management Expert Asthma and COPD (Chronic Obstructive Pulmonary Disease) are two of the most common lung conditions that affect breathing—and your daily life. The good news? With the right medications and proper management, many people can reduce flare-ups, stay active, and breathe more comfortably. Asthma vs. COPD: What’s the Difference? While both affect the lungs, they aren’t the same: Asthma often starts in childhood and is usually triggered by allergies, exercise, or cold air. COPD (which includes chronic bronchitis and emphysema) usually develops after years of smoking or long-term exposure to lung irritants. Both conditions involve airway inflammation, making it harder to breathe. But each requires a tailored treatment plan. Medication Basics: What You Might Be Prescribed 1. Quick-Relief Inhalers (Rescue Inhalers) Used during flare-ups or when...

Healthy Aging Month: Tips for Adults of All Ages

September 16, 2025

Education, Uncategorized

September is Healthy Aging Month, a reminder that healthy habits matter at every stage of life. Whether you’re in your 30s or your 70s, focusing on wellness now can help prevent health concerns down the road. 3 key areas to focus on: Preventive Screenings: Annual wellness visits, blood pressure checks, cholesterol tests, and cancer screenings are important tools for early detection. Stay Active: Aim for at least 150 minutes of moderate exercise each week to support heart, bone, and mental health. Nutrition & Hydration: Choose a balanced diet rich in vegetables, lean proteins, and whole grains—and don’t forget to drink plenty of water. Proactive care today means a healthier, more active tomorrow. If you haven’t had your annual wellness exam this year, now is a great time to schedule it. ...

Managing Multiple Medications? Let’s Simplify Things!

September 16, 2025

Education, Uncategorized

If you’re taking several medications every day, you’re not alone. Many adults—especially those managing chronic conditions like high blood pressure, diabetes, or arthritis—find themselves juggling multiple prescriptions, over-the-counter meds, and supplements. It can feel overwhelming, but don’t worry—there are simple ways to stay on track and avoid common pitfalls. Why It Matters Taking your medications exactly as prescribed is crucial to keeping your conditions under control and avoiding complications. But when you’re managing multiple pills, it’s easy to: -Miss a dose (or take a double dose by mistake) -Confuse which medication is for which condition -Forget to refill a prescription -Experience side effects or drug interactions Let’s look at some practical ways to make medication management easier. Tips to Simplify Your Medication Routine Create a Daily Routine: Take your medications at the same time every...

Sheet Pan Chicken & Veggies

September 16, 2025

Education, Uncategorized

Ingredients (serves 4): 4 boneless, skinless chicken breasts 2 cups sliced sweet potatoes 2 cups brussel sprouts, sliced 1 red bell pepper, sliced 1 yellow bell pepper, sliced 2 tbsp olive oil 1 tsp garlic powder 1 tsp paprika ½ tsp salt ½ tsp black pepper Optional: fresh parsley or lemon wedges for garnish Directions: Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper. Place chicken breasts in the center of the sheet pan. Arrange veggies around the chicken. Drizzle olive oil evenly over chicken and veggies. Sprinkle with garlic powder, paprika, salt, and pepper. Toss veggies gently to coat. Bake for 20–25 minutes, or until chicken reaches an internal temperature of 165°F and veggies are tender. Garnish with parsley or a squeeze of lemon before serving. 👉 Tip: Make extra to pack for healthy lunches the next day! ...

Electrolytes: 101

August 13, 2025

Education, Uncategorized

Electrolytes are minerals in your blood, urine, and body fluids that carry an electric charge. They are essential for keeping your body’s systems running smoothly, playing a role in hydration, nerve signaling, muscle function, and maintaining a healthy pH balance. What Are the Main Electrolytes? Some of the most important electrolytes in the body include: Sodium (Na⁺): Regulates fluid balance and supports nerve function. Potassium (K⁺): Helps muscles contract and supports a steady heart rhythm. Magnesium (Mg²⁺): Aids muscle relaxation, supports energy production, and is involved in hundreds of biochemical reactions. Calcium (Ca²⁺): Important for bone strength, muscle contractions, and nerve transmission. Chloride (Cl⁻): Works with sodium to maintain proper fluid balance. Phosphate (PO₄³⁻): Supports bone health and helps produce energy. Why They Matter Electrolytes are like your body’s electrical wiring—without them, signals between your...

Kidney or Liver Problems? Your Medications May Need Adjusting

August 13, 2025

Education, Uncategorized

Your kidneys and liver do more than just keep your body clean—they’re also key players in how your medications work. If you have kidney or liver problems, your medications might not be processed the same way, which can affect how well they work—or even make them unsafe. Why It Matters Most medications are filtered through the liver or kidneys. If either of these organs isn’t functioning properly, the medication can: Stay in your body too long and build up to unsafe levels Be less effective Cause more side effects or unexpected reactions Common Medications That May Need Adjustment If you have chronic kidney disease (CKD), liver disease, or are recovering from an illness affecting these organs, your doctor or pharmacist may adjust the dose of medications like: Pain medications (ibuprofen, acetaminophen) Blood pressure pills Diabetes...

Spinach & Pesto Pasta Salad

August 13, 2025

Education, Uncategorized

Ingredients (6 servings) 12 oz pasta (fusilli, rotini, or bowtie work well) 3 cups fresh baby spinach, roughly chopped 1 cup cherry tomatoes, halved ½ cup mozzarella pearls (or cubed mozzarella) ¼ cup red onion, thinly sliced (optional) ½ cup basil pesto (store-bought or homemade) 2–3 tbsp extra virgin olive oil Juice of ½ lemon Salt & pepper, to taste Optional garnish: fresh basil, toasted pine nuts, or parmesan Instructions Cook the pasta according to package directions. Drain and rinse under cool water to stop the cooking. In a large bowl, toss pasta with olive oil to prevent sticking. Add spinach, tomatoes, mozzarella, and red onion to the pasta. Mix pesto and lemon juice together in a small bowl (thins the pesto for easier coating). Toss everything together until evenly coated. Season with salt and pepper. Chill for at least 30 minutes...

Hydration Hero: Piña Colada Smoothie

July 16, 2025

Education, Uncategorized

Tropical, refreshing, and packed with healthy fats —this smoothie is a great way to stay cool and hydrated in the summer heat! Ingredients: 1 cup frozen pineapple chunks 1/2 banana (for creaminess) 1/2 cup coconut milk (or coconut water for a lighter version) 1/2 cup plain Greek yogurt Ice cubes (optional, for extra chill) Directions:Blend everything until smooth. Add more coconut milk to reach your desired consistency. Pour, sip, and pretend you’re on a beach. ...