Uncategorized - Sensenbrenner Primary Care

Protein Bowl Ideas

March 26, 2025

1. Mediterranean Power Bowl Base: Quinoa or brown rice Protein: Grilled chicken, falafel, or chickpeas Toppings: Cucumbers, cherry tomatoes, red onion, kalamata olives, feta cheese Sauce: Tzatziki or hummus 2. Southwest Chipotle Bowl Base: Cilantro-lime rice or cauliflower rice Protein: Grilled steak, black beans, or tofu Toppings: Roasted corn, avocado, shredded lettuce, pico de gallo Sauce: Chipotle aioli or avocado-lime dressing 3. Asian Teriyaki Bowl Base: Jasmine rice or soba noodles Protein: Grilled salmon, shrimp, or edamame Toppings: Shredded carrots, cabbage, edamame, sesame seeds Sauce: Teriyaki glaze or spicy sriracha mayo 4. Greek Goddess Bowl Base: Farro or mixed greens Protein: Grilled lamb, lentils, or grilled halloumi Toppings: Artichokes, roasted red peppers, cucumbers, olives Sauce: Lemon tahini dressing 5. BBQ Ranch Bowl Base: Sweet potato mash or wild rice Protein: Pulled chicken, blackened tofu, or turkey meatballs Toppings: Roasted corn, black beans, shredded cheddar, crispy onions Sauce: BBQ sauce...

Protected: Chronic Care Management (CCM) at Sensenbrenner Primary Care

March 20, 2025

Uncategorized

Heart Healthy Snack Ideas

February 18, 2025

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Keep your heart in top shape with these nutritious, easy-to-make snacks: 🥑 Avocado Toast on Whole Grain Bread – Packed with healthy fats and fiber to support heart health. 🍓 Greek Yogurt with Berries & Nuts – A protein-rich snack with antioxidants and omega-3s. 🥕 Hummus & Veggies – A fiber-filled combo that helps lower cholesterol. 🍎 Apple Slices with Almond Butter – A mix of fiber and healthy fats for sustained energy. 🥜 Unsalted Nuts & Dark Chocolate – A small handful of walnuts, almonds, or pistachios with dark chocolate (70% cacao or higher) for a heart-friendly treat. 🍿 Air-Popped Popcorn – A whole grain, low-calorie snack (skip the butter, use a dash of olive oil and spices). 🫘 Roasted Chickpeas – Crunchy, high in fiber, and great for reducing bad...

Berry Oatmeal Bake

February 18, 2025

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This easy, delicious breakfast is full of fiber and antioxidants to support heart health! Ingredients: 2 cups rolled oats 1 tsp cinnamon 1 tsp baking powder 1 ½ cups milk (or dairy-free alternative) 1 egg (or flax egg for vegan option) 2 tbsp honey or maple syrup 1 tsp vanilla extract 1 cup mixed berries (blueberries, raspberries, or strawberries) ¼ cup chopped nuts (optional) Instructions:1️⃣ Preheat oven to 375°F. Grease an 8x8-inch baking dish.2️⃣ In a bowl, mix oats, cinnamon, and baking powder.3️⃣ In another bowl, whisk milk, egg, honey, and vanilla.4️⃣ Combine wet and dry ingredients, fold in berries and nuts.5️⃣ Pour into dish and bake for 30–35 minutes.6️⃣ Serve warm and enjoy! ...

Butternut Squash & Apple Soup

January 19, 2025

Education, Uncategorized

Here's a simple and delicious recipe for Butternut Squash and Apple Soup: Ingredients: 1 medium butternut squash (peeled, seeded, and cubed) 2 medium apples (peeled, cored, and chopped; use a tart variety like Granny Smith) 1 medium onion (chopped) 2 cloves garlic (minced) 4 cups vegetable broth (or chicken broth) 1 teaspoon ground ginger 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 2 tablespoons olive oil Salt and pepper to taste 1/2 cup coconut milk or heavy cream (optional for creaminess) Fresh herbs (like thyme or sage) for garnish (optional) Instructions: Prepare the vegetables: Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic. Sauté for 5-7 minutes until softened and fragrant. Add the squash and apples: Add the butternut squash and apples to the pot. Stir to combine. Season: Sprinkle in the ground ginger,...

Staying Active During Winter: Workout Ideas to Keep You Moving

January 19, 2025

Education, Uncategorized

Staying Active During Winter: Workout Ideas to Keep You Moving Winter can often tempt us to stay indoors and cozy up under a blanket, but staying active during the colder months is essential for maintaining energy, improving mood, and boosting immunity. Regular exercise can also help combat seasonal affective disorder (SAD) and keep you feeling your best throughout the season. Here are some winter workout ideas to keep your routine exciting and effective, no matter the weather. 1. Embrace the Outdoors While it may seem counterintuitive, outdoor workouts in winter can be invigorating and refreshing. Bundle up in layers, and try these activities: Winter Hiking: With proper footwear and gear, hiking through snowy trails can be both peaceful and physically demanding. Ice Skating: A fun and effective way to improve...

Winter Ailments: Tips for Taking Care of Yourself

January 19, 2025

Education, Uncategorized

Winter is a season that often brings an increase in illnesses like colds, flu, and sore throats. The chilly weather, combined with spending more time indoors, creates the perfect environment for germs to spread. If you find yourself feeling under the weather, here are some simple yet effective tips to help you recover and stay as comfortable as possible: Stay Hydrated Drinking plenty of fluids is essential when you’re sick. Water, herbal teas, and broths can help soothe a sore throat and keep your body hydrated. Avoid caffeinated and sugary drinks, which can dehydrate you. Get Plenty of Rest Your body needs extra energy to fight off illness, so prioritize rest. Aim to get at least 7-9 hours of sleep each night and take naps during the...

Beating the Holiday Blues

December 18, 2024

Education, Uncategorized

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,...

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...

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