Education - Sensenbrenner Primary Care

Beating the Holiday Blues

December 18, 2024

The holiday season is often portrayed as a time of joy, celebration, and togetherness. But for many, it can also be a source of stress, sadness, and loneliness. If you’re feeling more overwhelmed than festive this December, you’re not alone. The "holiday blues" are a real phenomenon, and there are ways to manage and overcome them. Here are some tips to help you stay mentally healthy this holiday season. Set Realistic Expectations The holidays don’t have to be perfect, nor do they need to look like a Hallmark movie. Instead of aiming for perfection, focus on enjoying the moments that matter. Let go of pressure to meet unrealistic expectations, whether they come from social media, family traditions, or your own internal goals. Prioritize Self-Care Amid the hustle and bustle,...

Nutritious Hot Chocolate

December 18, 2024

Education

Ingredients: 2 cups unsweetened almond milk (or any non-dairy milk like oat, cashew, or coconut milk) 2 tbsp unsweetened cocoa powder 1-2 tsp maple syrup (or honey, if not vegan) 1/4 tsp vanilla extract Pinch of sea salt Optional: 1/4 tsp cinnamon or a dash of cayenne pepper for added warmth Instructions: 1) In a small saucepan, heat the almond milk over medium heat until it begins to steam (but don’t let it boil). 2) Whisk in Cocoa Powder: Add the cocoa powder to the warm milk, whisking constantly to dissolve any clumps. 3) Sweeten: Stir in the maple syrup or honey, adjusting the sweetness to your preference. 4) Add Flavor: Mix in the vanilla extract, sea salt, and any optional spices like cinnamon or cayenne for a kick. 5) Serve: Pour the hot cocoa into your...

Holiday Office Hours + Closures

November 20, 2024

Education, Uncategorized

Wednesday, November 27: Open 7:00 AM – 11:00 AM Thursday, November 28 (Thanksgiving): Closed Friday, November 29: Closed Tuesday, December 24 (Christmas Eve): Open 7:00 AM – 11:00 AM Wednesday, December 25 (Christmas Day): Closed Tuesday, December 31 (New Year’s Eve): Open 7:00 AM – 11:00 AM Wednesday, January 1 (New Year’s Day): Closed ...

Butternut Squash and Sage Risotto

November 20, 2024

Education, Uncategorized

Servings: 4Prep Time: 10 minutesCook Time: 35 minutes Ingredients: 1 small butternut squash, peeled and diced (about 2 cups) 1 tbsp olive oil 1 tbsp butter 1 small onion, finely chopped 2 garlic cloves, minced 1 cup Arborio rice 1/2 cup dry white wine (optional, or substitute with extra broth) 4 cups vegetable or chicken stock, warmed 1/2 cup grated Parmesan cheese 1 tbsp fresh sage leaves, chopped (or 1 tsp dried sage) Salt and pepper to taste Optional garnish: crispy fried sage leaves Instructions: Roast the Squash:Preheat your oven to 400°F (200°C). Toss the butternut squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender and slightly caramelized. Prepare the Risotto Base:In a large saucepan, melt the butter over medium heat. Add the onion and sauté until soft and translucent, about...

Cozy Harvest Soup

October 18, 2024

Education

🍽️ Recipe of the Month: Harvest SoupWarm up with this simple, healthy, and delicious soup packed with seasonal veggies! Ingredients: 1 tablespoon olive oil1 onion, chopped2 cloves garlic, minced1 sweet potato, peeled and diced2 carrots, sliced1 cup diced pumpkin4 cups vegetable or chicken broth1 teaspoon thymeSalt and pepper to taste Instructions: Heat olive oil in a large pot over medium heat. Add onion and garlic, and sauté until fragrant.Add sweet potato, carrots, and pumpkin. Cook for 5 minutes, stirring occasionally.Pour in the broth and bring to a boil. Reduce heat and let it simmer for 15-20 minutes until vegetables are tender.Season with thyme, salt, and pepper. Use an immersion blender to blend until smooth, if desired.Serve warm and enjoy! ...

Fall and Mental Health: Navigating the Season’s Changes

October 18, 2024

Education, Uncategorized

Even though October isn’t officially recognized as Mental Health Awareness Month, it’s an ideal time to focus on mental well-being. With the holidays approaching and the days growing shorter, taking steps to maintain and enhance mental health is crucial. Below are some key areas to consider this fall. 1. Seasonal Affective Disorder (SAD) One of the most common mental health challenges people face in the fall is Seasonal Affective Disorder (SAD). As daylight hours decrease, some individuals experience a drop in mood, energy levels, and motivation. The lack of sunlight affects the body’s circadian rhythm and serotonin levels, which can contribute to feelings of sadness, fatigue, and a loss of interest in daily activities. Tips for Managing SAD: Light Therapy: Exposure to natural light or a light therapy box...

Cool Weather Gardening

September 18, 2024

Education, Uncategorized

September is a great time for gardening in North Carolina as the cooler weather sets in and the fall planting season begins. Here are some tips for what to focus on in your garden: What to Plant: Cool-season vegetables: Start planting fall crops like broccoli, cabbage, cauliflower, kale, spinach, lettuce, radishes, and carrots. These thrive in cooler temperatures. Herbs: Parsley, cilantro, and chives can be planted in September for a fall harvest. Flower bulbs: Prepare for spring blooms by planting bulbs like daffodils, tulips, and crocuses. Cover crops: Plant cover crops like clover or rye to enrich the soil over winter and prevent erosion. Garden Care: Mulch: Apply mulch around plants to help retain moisture and regulate soil temperature as temperatures fluctuate. Watering: Keep up with regular watering, especially during dry periods, to...

Healthy Pumpkin Spice Granola

September 18, 2024

Education, Uncategorized

2 ½ cups rolled oats ½ cup pumpkin puree (unsweetened) ¼ cup maple syrup or honey ¼ cup coconut oil (melted) 1 teaspoon vanilla extract 1 tablespoon pumpkin pie spice 1 teaspoon cinnamon ¼ teaspoon salt ½ cup chopped nuts (pecans, almonds, or walnuts) ¼ cup pepitas (pumpkin seeds) ¼ cup dried cranberries or raisins (optional) 2 tablespoons chia seeds or flaxseeds (optional for extra fiber) Instructions: Preheat the oven: Set your oven to 325°F (165°C) and line a baking sheet with parchment paper. Mix the wet ingredients: In a large bowl, combine the pumpkin puree, melted coconut oil, maple syrup (or honey), and vanilla extract. Stir until smooth. Add the dry ingredients: To the wet mixture, add the oats, pumpkin pie spice, cinnamon, salt, chopped nuts, pepitas, and chia seeds (if using). Stir well until all the ingredients are...

Stress Management

August 18, 2024

Education, Uncategorized

Understanding Stress and Effective Stress Management Strategies Introduction Stress is an inevitable part of life, often triggered by various demands or challenges, whether they stem from work, relationships, or personal aspirations. While a certain level of stress can be motivating, chronic or excessive stress can have detrimental effects on both mental and physical health. Therefore, managing stress effectively is crucial for maintaining overall well-being. What is Stress? Stress is the body's natural response to perceived threats or challenges. When you encounter a stressful situation, your body undergoes a series of reactions, known as the "fight-or-flight" response. This includes the release of stress hormones like cortisol and adrenaline, which prepare the body to face the challenge. However, when stress becomes prolonged, it can lead to a range of health issues,...

Summer Succotash with Basil

August 18, 2024

Education, Uncategorized

Here's a fresh and vibrant recipe for Summer Succotash with Basil: Ingredients: 2 cups fresh corn kernels (about 3-4 ears) 1 ½ cups fresh lima beans (or edamame) 1 cup cherry tomatoes, halved 1 small zucchini, diced 1 red bell pepper, diced 1 small red onion, finely chopped 2 cloves garlic, minced 1 tablespoon olive oil 2 tablespoons unsalted butter 1/4 cup fresh basil leaves, chopped Salt and pepper to taste Optional: a squeeze of fresh lemon juice or a sprinkle of grated Parmesan cheese Instructions: Prepare the Vegetables: If using fresh corn, remove the kernels from the cob. If using frozen lima beans or edamame, cook according to the package instructions, then drain and set aside. Dice the zucchini, bell pepper, and onion. Halve the cherry tomatoes. Cook the Succotash: Heat the olive oil and butter in a large skillet over medium heat. Add the...

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