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September 2021 Newsletter

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Are you settling into your fall routines? Whether you’re back to school or back to work, it’s always an opportune time to reflect on your personal health. Maybe you’ve been waiting to schedule your annual physical or check in with Dr. V about an ailment that’s been troubling you. Well September is a terrific time to do it! Book an appointment today to discuss seasonal illnesses, have your annual wellness exam, and get your cholesterol checked.

September 1st marked the beginning of National Cholesterol Education Month, an annual campaign to raise awareness about the risks associated with having high cholesterol levels. Learning more about this topic is particularly important given that there are no visible symptoms and yet high cholesterol may lead to heart disease and stroke. So, how can we take action and spread awareness? Sign up to participate in the 2021 Bay Area, CA Heart Walk which will be held a few days before World Heart Day on September 29th.

Read on for more information about National Cholesterol Education Month, 5 tips to keep your family safe this school year, how to prevent diabetic foot ulcers, and recipes to get you in the fall spirit.

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Monthly Health Observance – National Cholesterol Education Month

September is Cholesterol Education Month. Did you know that about one in every three people living in the U.S. has high cholesterol? To reduce your risk, the Centers for Disease Control recommends that you work towards maintaining a healthy diet and BMI; exercise regularly, and avoid smoking and limit alcohol consumption. Taking these steps lowers your risk for heart disease and stroke. Curious to learn more? Take this “Cholesterol: Fact or Fiction?” Quiz to see how much you know about this important health topic.

Source: Cholesterol Information | cdc.gov

Feast on these Fall Recipes

Looking for some new inspiration? Get into the fall spirit with the recipes below featuring apples, brussel sprouts, and sweet potatoes.

Source: 20 Hearty Comfort Food Recipes for Fall

Total Prep: 40 min
Servings: 4

Ingredients :

  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil
  • 1 medium-large sweet potato, peeled and diced
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 tablespoons chili powder
  • 1/2 teaspoon ground chipotle chile (see Note)
  • ¼ teaspoon salt
  • 2 ½ cups water
  • 2 15-ounce cans black beans, rinsed
  • 1 14-ounce can diced tomatoes
  • 4 teaspoons lime juice
  • ½ cup chopped fresh cilantro

Instructions :

  • Heat oil in a Dutch oven over medium-high heat.
  • Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes.
  • Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds.
  • Add water and bring to a simmer.
  • Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
  • Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often.
  • Reduce heat and simmer until slightly reduced, about 5 minutes.
  • Remove from heat and stir in cilantro.

Tips :

  • Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
  • Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com.

Source: Sweet Potato & Black Bean Chili Recipe

Active Prep: 35 mins

Total Prep: 40 mins

Servings: 5

Ingredients:

  • 8 ounces whole-wheat linguine or spaghetti
  • 1 pound boneless, skinless chicken thighs
  • 4 cups sliced mushrooms
  • 2 cups sliced Brussels sprouts
  • 1 medium onion, chopped
  • 4 cloves garlic, thinly sliced
  • 2 tablespoons Boursin cheese
  • 1 ¼ teaspoons dried thyme
  • ¾ teaspoon dried rosemary
  • ¾ teaspoon salt
  • 4 cups water
  • 2 tablespoons chopped fresh chives

Instructions:

  • Combine pasta, chicken, mushrooms, brussels sprouts, onion, garlic, Boursin cheese, thyme, rosemary and salt in a large pot. Stir in water.
  • Bring to a boil over high heat.
  • Boil, stirring frequently, until the pasta is cooked and the water has almost evaporated, 10 to 12 minutes.
  • Remove from heat and let stand, stirring occasionally, for 5 minutes.
  • Serve sprinkled with chives.

Source: Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta

Active Prep: 1 hr
Total Prep: 1 hr 55 mins
Servings: 10

Ingredients:

Oat Pastry

    • ¾ cup all-purpose flour, plus more for sprinkling
    • ½ cup oat flour or whole-wheat flour
    • 2 tablespoons flaxseed meal
    • ¼ teaspoon salt
    • ⅓ cup 60% to 70% tub-style vegetable oil spread, chilled
    • 3 to 4 tablespoons cold water, divided

Apple Filling

  • 1 tablespoon all-purpose flour
  • ½ teaspoon ground cinnamon (see Tip)
  • ¼ teaspoon ground ginger
  • ⅛ teaspoon ground nutmeg
  • Dash of ground cloves
  • 3 large red-skin cooking apples (such as Braeburn, Jonathan, or Rome), cored and sliced
  • ¼ cup pure maple syrup
  • 2 tablespoons coarsely chopped pecans
  • 1 tablespoon regular rolled oats
  • Fat-free milk for brushing

Instructions:

To prepare pastry:

    • Combine 3/4 cup all-purpose flour, oat flour (or whole-wheat flour), flaxseed meal and salt in a medium bowl.
    • With a pastry blender, cut in vegetable oil and spread until pieces are pea size.
    • Sprinkle 1 tablespoon cold water over part of the flour mixture; gently toss with a fork.
    • Push the moistened dough to the side of the bowl.
    • Repeat moistening flour mixture, using 1 tablespoon cold water at a time, until the flour mixture is evenly moistened.
    • Shape the dough into a ball.
    • Preheat the oven to 375 degrees F.
    • Line a baking sheet with foil; sprinkle lightly with flour.
    • Place the dough ball on the prepared baking sheet.
    • Slightly flatten the dough.
    • Using a rolling pin, roll the dough from center to edge into a 12-inch circle. Set aside.

To prepare filling:

    • Combine 1 tablespoon flour, cinnamon, ginger, nutmeg and cloves in a large bowl.
    • Add apple slices and maple syrup; toss gently to coat.
    • Mound the apple mixture in the center of the pastry circle, leaving a 2-inch border around the edge.
  • Fold the border up over the apples, pleating as needed.
  • Sprinkle the apples with pecans and oats. Brush pastry lightly with milk.
  • Bake until the apples are tender, 55 to 60 minutes.
  • If necessary to prevent overbrowning, cover the tart with foil for the last 10 to 15 minutes of baking.
  • Cool for 30 minutes and serve warm. (Or, cool completely.)

 

Tip: If desired, substitute 1 teaspoon apple pie spice for the cinnamon, ginger, nutmeg, and cloves.

Source: Country Apple Tart Recipe

In Case You Missed It / Reading Corner:

This Month’s Blog Posts

While our children benefit the most from in-person schooling, the delta variant of COVID-19 has parents concerned about sending their children back to school. Read our latest blog for our top tips to help your children stay safe at school and home.

Dr. V writes about a lesser-discussed aspect of diabetes: Diabetic foot ulcers (DFU). Read his latest article on Medium to learn more.

“And the sun took a step back, the leaves lulled themselves to sleep and autumn was awakened.”

– Raquel Franco

Fall is around the corner. Have you considered how you might spend the final weeks of summer? It’s the perfect time to reconnect with family and friends while prioritizing your health. Our team at Los Gatos Doc is busy enjoying scenic trails, visiting farmers’ markets, and participating in outdoor recreation.

What are some of your go-to activities? Carve out some time for yourself to do activities that you enjoy or reach out to a loved one who might help you stay accountable to your health and wellness goals. We look forward to hearing about your efforts to achieve your best health at your next appointment!

Warmly,

Dr. V, Adriana, & Jessica

P.S. Please contact your primary care team by phone at 408.502.6040 with any comments, questions, or concerns. Note that any replies to this newsletter will not be forwarded to your primary care team in an effort to protect patient privacy.

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