Education - Sensenbrenner Primary Care

Natural Allergy Remedies

March 6, 2020

With the arrival of spring, many patients face seasonal allergies like hay fever. Although the blooming flowers and trees are a beautiful sight, the additional pollen can mean sneezing, runny nose, headaches, a scratchy throat, etc. For many patients, these symptoms are simply unavoidable and allergy medicine is the only solution for relief. But other patients may be able to combat seasonal allergies by taking a few simple, natural steps: Apple Cider Vinegar (ACV): Mix 1 TBSP of unfiltered apple cider vinegar into a tall glass of water. Consume daily. ACV can help thin-out mucus and relieve symptoms. Neti Pot: If you suffer from severe congestion during allergy season, a neti pot can help cleanse your sinuses. Be sure to use sterile, distilled, or previously boiled water with a saline packet. Probiotics:...

Anti-Inflammatory Green Smoothie

March 6, 2020

Education, Uncategorized

Ingredients: 4 cups of frozen pineapple8 tablespoons fresh lemon juice2 cups of fresh spinach 4 tablespoons fresh ginger3 tablespoons raw honey (optional)4 teaspoons ground turmeric OR 8 teaspoons fresh turmeric1 teaspoon freshly ground black pepper1 cup of ice2 cups of coconut water Instructions: Add all ingredients into a blender. Blend until smooth, adding more water as needed ...

Exercise and Heart Health

February 9, 2020

Education, Uncategorized

It’s very difficult to achieve good health if you live a sedentary lifestyle. Consistent physical activity is critical to your overall health, but especially your heart health. Even if you haven’t regularly exercised in the past, it’s never too late to start. Understanding why exercise benefits your heart can be a key motivator to get moving! Here are some key pieces of information: Exercise is key to maintaining a healthy weight: Aside from a healthy diet, exercise is an essential piece of the puzzle for losing or maintain optimal weight. Staying within a normal weight range will reduce the burden placed on your heart.Exercise can lower blood pressure: High blood pressure is a major risk factor for heart disease.Exercise can reduce stress: Over an extended period of time, stress hormones can...

Valentine’s Day: Heart Healthy?

February 9, 2020

Education, Uncategorized

Valentine’s Day: Heart Healthy? When you think of Valentine’s Day, you may think of sugary pink conversation hearts or boxes of processed milk chocolate. But there are plenty of heart-healthy alternatives to indulge in on Valentine’s Day! Here are some suggestions: Dark Chocolate: Studies show that people who eat dark chocolate in moderation have healthier cardiovascular systems. Dark chocolate is a key source of healthy antioxidants which can have a positive effect on cholesterol and hypertension.A Glass of Red Wine: In moderation, red wine may help prevent coronary artery disease. Bring a bottle of wine home to your significant other on Valentine’s Day! A Fresh Fruit Bouquet: Instead of purchasing your loved one sugary candy, consider a beautiful fruit bouquet! Dark Chocolate-Covered Almonds: Almonds are an excellent source of monounsaturated fat. They’re also an excellent source of protein and...

Valentine’s Day Fruit Kabobs

February 9, 2020

Education, Uncategorized

Using a heart-shaped cookie cutter, cut fruit of your choice into heart shapes. You can use watermelon, strawberries, pineapple, honeydew, cantaloupe, etc. There are lots of delicious options! Gently place the fruit on a skewer. Serve with creamy dipping sauce (recipe below). Creamy Dipping Sauce: Ingredients: 1/4 cup lemon juice1/4 cup honey1 cup Greek yogurt, plain Directions: Combine lemon juice and honey in a small saucepan.Bring to a boil, turn heat down and simmer for 2-3 minutes.Remove from heat and let cool to room temperature.Whisk together Greek yogurt and lemon/honey mixture. Garnish with lemon zest. ...

Winter Preparedness

January 7, 2020

Education, Uncategorized

Although it may not seem likely, winter-related emergencies do happen. It’s important to be aware of the risks associated with winter storms and how best to prepare in the event of an emergency. Emergencies that can arise in a winter storm include: Health risks like hypothermia and frostbiteUnsafe driving conditions on icy roadsLoss of electricity Flooding as a result of snow melt How can you be prepared for a winter emergency? Have a disaster plan in place that includes emergency contact numbers and a communication strategy for you and your family. Prepare your home to prevent pipes from freezingStock-up on supplies and food if you know a storm is comingIf driving, be sure to pack supplies in your car like jumper cables, extra blankets and coats, water and snacks, first aid kit, etc. ...

Mindful Eating

January 7, 2020

Education, Uncategorized

Once again, it’s the start of a new year. Over the holidays, you may have overindulged and now find yourself a few pounds heavier than you’d like. Or you may be tired of unhealthy habits that weigh you down. Whatever your goals are for 2020, mindful eating is an excellent way to optimize your health and wellness. What is mindful eating? First of all, mindful eating is not a diet. It’s simply a tool to help you gain control of your eating habits. It’s an awareness of your food as you purchase, prepare, serve, and consume it. Adopting this practice will help you make thoughtful choices regarding what you eat. Here are some tips for mindful eating adopted from an article by Harvard Medical School: Start with your grocery list: When preparing your grocery list, assess the...

Creamy Squash and Apple Soup

January 7, 2020

Education, Uncategorized

Ingredients: 24oz of Frozen Pureed Butternut Squash2 Medium Golden Delicious Apples1 TBSP of Olive Oil1 TSP of Nutmeg2 cans of Evaporated Milk (Fat-Free)Salt and Pepper (To Taste) Directions: Microwave the frozen squash until mostly thawed (5-10 minutes)Peel then shred apples using a grater of food processor. Set aside ¼ Cup.Heat oil in saucepan. Add all of the apples accept the ¼ Cup. Cook and stir until the apples are soft.Stir in the thawed squash and nutmeg.Add the evaporated milk, stirring in a little at a time until completely smooth.Season with salt and pepper to taste.Cook and continuously stir over medium heat until simmering. Serve and top with remaining apples. Derived from a recipe posted by the National Heart, Lung, and Blood Institute ...

Gluten Free Soft Ginger Cookies

December 6, 2019

Education, Uncategorized

1.5 Cups of Almond Flour ½ Cup of Coconut Flour ½ TSP of Salt 2 ½ TSP of Cinnamon 1 TSP of Ginger 3½ TBSP of Coconut Oil 1/3 Cup of Maple Syrup 2 TBSP of Molasses 1 Egg Instructions: Preheat Oven to 380℉.Mix all ingredients together in a bowl until well combined. With a spoon, scoop out the cookie dough onto a baking sheet lined with parchment paper. Slightly flatten each scoop of cookie doughPlace in Oven and bake for 10-15 minutes (until golden brown)Serve warm. ...

Preventing the Common Cold

December 6, 2019

Education, Uncategorized

It happens to everyone: the stuffy nose, the sneezing, the achiness, and the fatigue. Everyone has faced the uncomfortable realities of the common cold. When temperatures drop and the days are shorter, your immune system weakens, and you can become more susceptible to catching a cold. With the holidays right around the corner, it’s a very inconvenient time to catch a cold. Here are some tips for preventing the common cold, so you can stay focused on stringing lights and wrapping gifts! Disinfect – Kill contagious germs by washing your hands frequently with an antibacterial soap. Also consider using an alcohol-based hand sanitizer! Also, avoid touching your face during cold and flu season as much as possible.Zinc Supplements – Zinc Sulfate is proven to prevent the escalation of a common especially when taken within the...

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