Education - Sensenbrenner Primary Care

Butternut Squash and Sage Risotto

November 20, 2024

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...

The Importance of Regular Check-Ups: Your Key to Long-Term Health

July 10, 2024

Education

Lori Blanchard Eaton, NP-C In our fast-paced lives, it's easy to overlook the importance of regular medical check-ups. However, routine visits to your primary care doctor are crucial for maintaining good health and preventing potential health issues. Here's why regular check-ups should be a priority for everyone. One of the primary benefits of regular check-ups is the early detection of health problems. Many diseases, such as hypertension, diabetes, and certain cancers, can develop without noticeable symptoms. Regular screenings and tests can identify these conditions early when they are most treatable and manageable. For example, monitoring blood pressure and cholesterol levels can detect risk factors for heart disease and stroke, while cancer screenings like mammograms, Pap smears, colonoscopies, and prostate exams can catch cancers in their early stages....

Summer Exercise Ideas

July 10, 2024

Education, Uncategorized

As temperatures soar during the summer months, staying active can become a challenge. Exercising outdoors in the heat can increase the risk of dehydration, heat exhaustion, and sunburn. However, maintaining your fitness routine is essential for overall health and well-being. Here are some effective and enjoyable ways to stay fit indoors during the hot summer days. 1. Home Workouts Home workouts offer flexibility and convenience, allowing you to exercise at your own pace and on your own schedule. Here are some options to consider: Bodyweight Exercises: No equipment? No problem! Bodyweight exercises like push-ups, squats, lunges, and planks are excellent for building strength and endurance. Yoga and Pilates: These low-impact exercises improve flexibility, balance, and core strength. There are plenty of online classes and tutorials available for all skill...

Quinoa & Avocado Summer Salad

June 11, 2024

Education, Uncategorized

Ingredients:1 cup quinoa, rinsed2 cups water1 can (15 oz) black beans, drained and rinsed1 cup cherry tomatoes, halved1 avocado, diced1 cup corn kernels (fresh, frozen, or canned)1 small red onion, finely chopped1 bell pepper (any color), diced1/4 cup fresh cilantro, choppedJuice of 2 limes2 tablespoons olive oilSalt and pepper to taste1 teaspoon cumin1 teaspoon chili powder Instructions: Cook the Quinoa: In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed and the quinoa is tender. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool to room temperature. Prepare the Vegetables: While the quinoa is cooking, prepare the vegetables....

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