Spring is here and May brings us more daylight and warmer temperatures. This month’s newsletter features California-inspired seasonal recipes, mental health tips, and guidance on cancer prevention.
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Thanks for being a part of our practice and let us know if there’s any way we can help you meet your health needs. Like Los Gatos Doc on Facebook, schedule a Video Visit, and try out the flavor-filled Spring recipes featured below!
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Spring into Action
There are many benefits of outdoor activity including building stamina, improving coordination, and alleviating stress. TakeConsider taking a walk in your neighborhood or head over to a hiking trail nearby. Are you spending more time outdoors? What kinds of activities have you and your loved ones been doing? Consider recording your outings and observations in a journal. This might also help in tracking your physical activity and prompt you to plan more outings.
“I enjoyed a hike at Russian Ridge with my family recently — nothing quite like being outdoors. :-). Please share a picture of your most recent hike or outdoor activity and tag Los Gatos Doc on our social channels.” ~Dr. V
Vaccines Save Lives
About 6 decades ago, streets across the U.S. were filled with widespread celebrations. The occasion? The advent of the polio vaccine and successful mass inoculation efforts. According to the Centers for Disease Control, the adoption of the polio vaccine by the vast majority in the U.S. prevented over 10 million cases of paralysis and 500,000 deaths since 1988.
Vaccines save lives. Every vaccination that takes place brings us closer to herd immunity. Do you have questions about the COVID-19 vaccination? Check out the Center for Disease Control’s FAQ about the COVID-19 vaccine. If you are still unsure or have follow-up questions, feel free to reach out to Dr. V, Adriana, and Jessica via the patient portal or by contacting us at 408.502.6040.
Sources: CDC Global Health – Immunization – Infographic: Eradicate Polio and The Last Time a Vaccine Saved America.
Mental Health Awareness Month
“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary.” – Fred Rogers
Did you know that in late June 2020 almost half of U.S. adults shared that they were grappling with mental health or substance abuse? May is Mental Health Awareness Month, a time to acknowledge, share, and reflect on your mental health habits and approach. This observance serves as a reminder to check in with yourself and those around you. Who are the people in your support system? What are your coping strategies and how are they serving you in times of high stress and anxiety? If you haven’t reached out to your primary doctor recently, connect with Dr. V and his team. They are eager to support you in achieving your best health.
Source: Mental Health, Substance Use, and Suicidal Ideation During the COVID-19 Pandemic
California-Inspired Cooking
Refresh your weekly meal rotations with a colorful pasta salad, a flavor-filled paella, and sweet and savory avocado toast. Are you planning to add these recipes to your weekly meal routines? Let us know if you enjoyed them!
Prep Time: 15 minutes
Cook Time: 2 hours 25 minutes
Total Time: 2 hours 40 minutes
Yield: 10 servings
Ingredients
For the Salad Dressing:
- 1 cup olive oil
- 1/2 cup red wine vinegar
- 1/4 cup Parmesan cheese
- 1 tablespoon sesame seeds
- 2 teaspoons dried oregano
- 2 teaspoons poppy seeds
- 2 cloves garlic finely minced
- 1 teaspoon paprika
- 1/2 teaspoon celery seed
- 1/4 teaspoon salt or more to taste
For the Pasta Salad:
- 1 pound thin spaghetti broken into thirds
- 2 medium zucchini diced
- 1 pint grape tomatoes halved
- 1 large hot house cucumber diced
- 1 medium green bell pepper diced
- 1 medium red bell pepper diced
- 1 red onion diced
- 1 (6.5 ounce) can sliced black olives drained
Instructions:
- In a small bowl with a whisk, or in a jar with a tight-fitting lid, combine olive oil, red wine vinegar, parmesan cheese, sesame seeds, oregano, poppy seeds, garlic, paprika, celery seed, and salt. Mix well and allow flavors to blend while preparing the salad.
- Bring 4 quarts water and 1 tablespoon salt to boil. Add spaghetti and cook according to package directions, about 9 minutes. Drain well and rinse in cold water.
- Meanwhile, in a large bowl combine zucchini, tomatoes, cucumber, bell peppers, onion, and black olives. Add rinsed pasta and drizzle with salad dressing to taste (you don’t have to use it all). Cover and chill for at least 2 hours or overnight.
Source: California Pasta Salad
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Yield: 10 servings
Note: Use a wide pan for this paella. Ideally, 11 1/2-inches wide. If you don’t have a pan this large, or if you don’t want leftovers, use a 9 1/2-inch pan, and cut the recipe in half – 1 cup rice x 2.5 vegetable stock, 1/2 cup sofrito, etc.
Ingredients:
- 3 tablespoons extra virgin olive oil
- 2 spring carrots, 1/4-inch dice
- 1 bunch of scallions or spring onions, cut into 1-inch pieces
- 3 garlic cloves, chopped
- 2 cups short-grain paella rice
- 1 cup sofrito
- 1 1/2 teaspoons smoked paprika
- 1/2 teaspoon saffron threads
- 3 cups of bite-sized mixed vegetables: asparagus, peas, cherry tomatoes, summer squash, baby artichokes (trimmed and quartered), baby radish
- 5 cups hot vegetable stock
- toppings: lemon slices / olives / toasted sliced almonds / chopped herbs
Instructions:
- Preheat the oven to 300°F.
- Heat the olive oil in a large (11 1/2-inch skillet) over medium heat- if you don’t have a skillet that large, use a 9 1/2-inch skillet and cut the recipe in half.
- Sauce the carrots, scallions (or spring onions), until translucent.
- Stir in the garlic, and let it cook a little longer.
- Add the rice, stir well, and cook until the grains are also translucent, a few minutes – be mindful to not allow the rice to burn.
- Stir in the sofrito.
- Add the paprika.
- Crush the saffron with your fingers, and add that as well.
- Stir in the vegetables, pour the hot stock over all of it, stir, and bring to a moderate simmer. No more stirring allowed.
- Simmer for exactly 17 minutes. Set a timer.
- Taste the stock and re-season if necessary.
- Move the paella to the oven and bake for another 12 minutes.
- Remove, and if you want to try to get a bit more crust on the base of your paella, and you’re confident your paella won’t burn, return the paella to a burner for another minute or so.
- Remove from heat and allow it to rest for another few minutes.
- Top with anything else you like – olives, nuts, lemons, herbs, etc. Serve family style in the pan.
Prep Time: 5 minutes
Cook Time: 7 minutes
Total Time: 12 minutes
Yield: 2 servings
Ingredients:
- 2 large slices sourdough bread (or alternative)
- 1 avocado, pitted and sliced
- 1 small tomato, sliced
- 1 lemon, sliced into wedges + zest for topping
- Tofu: 1/2 package tofu, extra-firm, cubed
- 1 Tbsp maple syrup
- 2 tsp extra virgin olive oil
- 1/8 tsp smoky paprika
- salt and pepper to taste
- Almonds: 1/2 cup sliced almonds
- 2 tsp maple syrup
- salt to taste
Instructions:
- Warm a skillet over high heat.
- Add the almonds and toast for one minute.
- Add in the maple or coconut syrup and sauté for another 30-60 seconds, tossing the almonds with the sticky syrup as everything sizzles.
- Turn off heat, toss the almonds in the sticky syrup one last time, and transfer the coated almonds to a small bowl.
- As they cool, the sweetener will become nice and sticky. Top with a pinch of salt – to taste.
- Rinse out the skillet so the leftover syrup does not burn with the tofu.
- Warm the skillet again and add the oil. When the oil is hot, add the tofu. Sauté for three minutes, until the edges start to brown.
- Then add in the maple syrup and smoky paprika.
- Sauté for another two minutes. turn off heat.
- Add the salt and pepper to taste and set tofu aside.
- Toast bread.
- Add the avocado to the slices of bread and smash with a fork.
- Squeeze a bit of lemon juice on top and sprinkle with a pinch of salt.
- Add the tomato, tofu and almonds over top the avocado. Add pepper and lemon zest on top to taste. Slice and serve.
In Case You Missed It / Reading Corner:
Each month, we provide you with the best, most current research and information on health topics that affect you. Read our latest blogs about current medical conditions that will keep you up to date and in the know!
Cancer is among the leading causes of death in America. The good news is that many types of cancer are easily preventable and also treatable, provided it’s detected early.
We are slowly but surely inching towards our normal pre-pandemic times. But until we get there, we will need to keep our guards up and brace every threat the virus throws at us with caution and medical advice.
“You can cut all the flowers but you cannot keep spring from coming.”
– Pablo Neruda
Spring marks a period of rebirth and renewal. Whether you’re feeling down or filled with joy (or anything in between), take a moment to breathe, stretch, and reflect. Pack a picnic lunch filled with healthy goodies, go on a hike, or bike a mountain path. As always, Los Gatos Doc is here for you. Feel free to reach out to us by phone or via the patient portal with any questions or concerns. Stay healthy and safe!
Warmly,
Dr. V, Adriana, & Jessica
Dr. V and his staff would love to hear from you! Do you have questions, comments, or concerns? Contact your primary care team by phone at 408.502.6040. Please note that any replies to this newsletter will not be forwarded to your primary care team in an effort to protect patient privacy.