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February Newsletter 2023

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 “Loving yourself isn’t vanity. It’s sanity.”  – André Gide

February is the month of Love. It’s also the time of the year to pause, reflect, and indulge in loving yourself. Loving yourself is not selfish, but the kindest act that you can do for yourself and others. The first step toward loving and being kind to yourself begins by taking ownership of your health.

Talking of love brings us to your heart. We highly recommend you be smart when it comes to your heart. 1 in 4 deaths in America is because of heart disease, which is the number one killer in the U.S. You have the power to take the right steps to lead a heart-healthy life and motivate others to do the same. 

Improving your awareness of heart health can motivate you to make healthy lifestyle choices that keep your heart happy and healthy. According to research studies, you have a better chance of maintaining your motivation if you team up with others at home or online. You don’t need to make major changes all at once. Small steps can bring big results. Make a collective commitment to your heart health with your family and friends. Together, let’s take care of our hearts.

In this month’s edition, learn more about improving your heart health, the benefits of hugs, heart-healthy delicious recipes, and more.

What Our Patients Are Saying

“Dr. V is the best. He is compassionate and caring. He is very thorough and takes the time to hear you out. If something is not right, he will get to the bottom of it. He may ask you to come in often to ensure your health is improving, but that is just to ensure you are getting the best care. I am glad I found him.” 

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Recreation Ideas

The Music of ABBA with Arrival from Sweden: “Waterloo,” “Dancing Queen,” “Mamma Mia,” “Chiquitita”… Feel the glow once more as you sing along to some of your favorite tunes! Get ready for the world’s greatest ABBA show featuring an all-Swedish quartet with original ABBA musicians and costumes. Attend this year with your loved ones on Sunday, Feb 26, 2023. 

Holi Festival 2023: Celebrate the Holi Festival with a color walk, live music, dance performances, food trucks (Tacos & Indian Food), and more on Saturday, Feb 25, 2023 – organized by the Regional Medical Center of San Jose.

Visit Hoover Tower: Stanford University’s Hoover Tower is the historic home of the Hoover Institution Library & Archives and the Lou Henry Hoover Observation Deck and Carillon. Visitors can view portions of the collection in the ground floor exhibition galleries and see the historic Belgian carillon on the Lou Henry Hoover observation deck, which also offers panoramic views of the surrounding area. The Exhibition Galleries are open to the public. The Lou Henry Hoover Observation Deck is open to current Stanford affiliates with valid Stanford IDs. Hours are 10 am-4 pm, Monday through Sunday except for University Holidays and Home football game days. Check their website for more information.

Monthly Health Observance: American Heart Month

The National Heart, Lung, and Blood Institute (NHLBI) sponsor American Heart Month every February to increase public awareness of heart disease and strategies for maintaining heart health. 

The month of February is the ideal time to learn about the dangers of developing heart disease and the preventative measures you may take. 

Self-care is heart health. Self-care practices can help you keep your heart healthy. You can prevent heart disease by getting a health evaluation by your primary care physician and following physician-recommended steps, such as staying physically active, eating better foods, getting adequate sleep, quitting smoking, and relieving stress in a healthy way. When we take care of our hearts, we serve as an example for others to follow.

3 out of 4 people with hypertension do not have their heart disease under control, according to the Centers for Disease Control (CDC). Do you know your vital statistics? The only way to tell whether you have high blood pressure is to get checked because there are no warning signs or symptoms. 

February is a good time to visit Los Gatos Doc if you haven’t had your annual checkup to have your blood pressure, blood sugar, and cholesterol levels checked. Dr. V can assess your risk for cardiovascular disease and other health problems by knowing these health numbers. 

Source: National Heart, Lung, and Blood Institute (NHLBI)

American Heart Month

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!

Hugging is not just a fantastic way of strengthening bonds with your loved ones—it is also great for your health. So, grab a loved one and explore the science behind hugs and the amazing things they can do for your health in our latest article.

We inhale radon, a radioactive gas, which is present in the air daily. This is usually at extremely low levels. However, radon can be carcinogenic and can cause lung cancer if inhaled in high amounts over a long period. You can prevent radon-induced lung cancer. We show you how in this article.

We discuss simple tips that you can practice in your daily life for a healthy heart. Read now.

Heart Healthy Recipes

Treat your loved ones this month of love with easy, delicious, heart-healthy foods. 

roasted orange

Servings: 4

Ingredients:

Salad

  • 2 oranges,
  • 1 and 1/2 tbsp olive oil
  • salt
  • 1/4 small red onion, thinly sliced
  • 2 tbsp lemon juice
  • 1/2 tbsp white balsamic vinegar, optional
  • 8 cups (150g) salad greens
  • 1 medium watermelon radish, thinly sliced and cut into half moons
  • 3 tbsp toasted pine nuts
  • a few fresh basil leaves, chopped
  • 1 medium avocado, sliced
  • freshly ground black pepper

Orange Vinaigrette

  • 2 tbsp rice vinegar
  • 3 tbsp orange juice
  • 1/2 tbsp sesame oil
  • 1 clove of garlic, minced
  • 1/2 shallot, finely chopped
  • 1 green onion, finely chopped
  • 1/2 tsp salt
  • 1 tsp sesame seeds, optional

Method: 

  • Preheat oven to 425 degrees F (220 degrees F). Line a baking sheet with grease-proof paper.
  • Slice the oranges very thinly (about 1/8-inch thick). Cut them in half again so that the orange slices look like half moons. 
  • Toss the orange slices with olive oil and a small pinch of salt. Lay the orange slices in a single layer on the baking sheet, and bake for about 13-15 minutes. Make sure to rotate the baking sheet and flip the orange slices halfway to prevent them from burning too much. You want to be able to see some charring on the oranges.
  • While the oranges are baking, toss the sliced red onion with lemon juice, balsamic vinegar, and a pinch of salt. Set aside.
  • Prepare the vinaigrette by mixing all the ingredients together. Set aside.
  • When the oranges are roasted, toss them with the salad greens, onions, radish, pine nuts, basil, and vinaigrette. Fold in the avocados. Top with some freshly ground pepper.
  • Serve immediately.

Source: Healthy Nibbles by Lisa Lin

Strawberry Pasta With Pecorino

Servings: 4

Ingredients:

  • 1 28-ounce can of San Marzano crushed tomatoes
  • 2 cups sliced strawberries
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon raw sugar
  • ¾ teaspoon coarse salt
  • ½ teaspoon crushed red chili flake
  • Pecorino romano cheese and freshly-ground black pepper, for garnish

Method:

  • Stew together tomatoes and strawberries for about 30 minutes in a large pot on medium-low, until reduced a little, stirring occasionally.
  • Stir in olive oil, sugar, salt, and chili flake.
  • Using a food processor or immersion blender, puree the tomato-strawberry mixture. You can puree until smooth or leave the sauce slightly chunky. Set aside.
  • Cook pasta according to the package. Drain and reserve a tablespoon of pasta water.
  • Toss together the pasta and the sauce, adding the pasta water, if necessary to loosen up the sauce.
  • Finish with fresh cracked pepper and pecorino cheese.

Source: Healthy Recipe Ecstacy

Vegan Panna Cotta

Servings: 6

Ingredients:

Panna Cotta

  • 2 14-oz cans of coconut milk 400 mL each
  • 3 tbsp sugar
  • 1 tsp agar agar powder
  • 1 vanilla bean

Raspberry Topping

  • 1 cup raspberries fresh or frozen, 125 g
  • 1 to 2 Tbsp sugar
  • 1 tsp lemon juice 5 mL
  • ½ cup water 120 mL

Method

  • Boil: Add coconut milk and sugar to a medium saucepan and set over medium/high heat. Bring to a boil (or at least 185°F, 85°C), then whisk in agar agar. Continue boiling for 3 minutes, watching to ensure it doesn’t spill over.
  • Vanilla: Cut the vanilla bean in half lengthwise, and use the back of your knife to scrape out the seeds. Add the seeds to the mixture, whisking well to combine.
  • Cool: Pour mixture into 6 individual serving bowls or ramekins (you may choose to lightly grease them if you want to serve the panna cotta out of the bowls). Set in the fridge to cool until set, about 1 hour.
  • Topping: Meanwhile, add raspberries, sugar, lemon, and water to a medium saucepan. Cook, uncovered, over medium heat for 10 to 15 minutes, until raspberries have broken down and the mixture has thickened some.
  • Serve: Optionally invert the panna cotta onto plates or serve in the bowls/ramekins. Top with raspberry topping.

Source: Live Eat Learn

“You yourself, as much as anybody in the entire universe, deserve your love & affection.” – Buddha

Here’s to a blissful month of Love with your family and friends. We’re grateful that you’re a part of the Los Gatos Doc family. Consider sharing your favorite newsletters as they offer great tips and health advice and help you and your loved ones stay informed. Call Los Gatos Doc at 408.502.6040 if you have questions about your health.

Warmly,

Dr. V, Adriana, & Jessica

P.S. Don’t forget to visit Los Gatos Doc on Facebook and like us to stay up-to-date on current health issues and receive office updates from your favorite primary care team. Please contact your primary care team by phone at 408.502.6040 or Request an Appointment today with any comments, questions, or concerns.

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