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October 2024 Newsletter

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“October is a time to reflect on health and resilience, embracing proactive steps that empower us to take charge of our well-being today, for a healthier tomorrow.”

–  Dr. V

As we embrace the vibrant colors and cool air of October, the team at Los Gatos Doc is here to support your health and wellness journey. This month, we’re focusing on proactive health steps that matter, from breast cancer awareness to heart health insights. Our aim is to empower you with essential knowledge and practical tips that support your well-being as we move deeper into fall.

In this month’s newsletter, discover valuable guidance for a healthier season. Whether it’s prioritizing screenings, building heart-healthy habits, or women’s health spotlight, we’re here to help you make the most of your health all year long.

As we move from the crispness of fall into the excitement of the holiday season, we remain committed to supporting your health and well-being. Thank you for being a valued part of the Los Gatos Doc community. We hope this season brings you warmth, meaningful connections, and the joy of good health.

Here’s to a vibrant and healthy start to the holiday season!

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Seasonal Health Focus: Fall Screenings, Pre-Vaccination Steps, and Proactive Wellness

As we settle into fall, it’s the perfect time to schedule essential health screenings to keep you feeling your best through the holiday season and beyond. Preventive care is the cornerstone of long-term wellness, helping you detect potential health issues early and giving you peace of mind. 

Preventative Fall Care:

  1. Women’s Health: Breast Cancer Awareness and Beyond – October is Breast Cancer Awareness Month, a reminder to prioritize breast health with regular screenings. Dr. V emphasizes that breast cancer awareness is more than a one-month focus; it’s a year-round commitment. Schedule a mammogram, learn the steps for a self-exam, and stay informed about breast health—all key components to early detection and peace of mind. Remember, regular screenings are your strongest ally in maintaining women’s health.
  2. Heart Health: Proactive Cardiac Care for Fall – Heart disease affects millions, yet many symptoms can go unnoticed until later stages. Dr. V recommends fall as an ideal time for cardiac wellness checkups. By monitoring your blood pressure, cholesterol, and blood sugar levels, you can catch early signs and take proactive steps toward a healthier heart. From exercise tips to dietary changes, our cardiac health insights will keep you informed and empowered all season long.
  3. Fall Screenings: Your Health Essentials for the Season – In addition to specific women’s and heart health screenings, fall is an excellent time for comprehensive checkups, including bloodwork, and lifestyle assessments, flu shots and talking to your healthcare provider regarding the best flu shot option for you. Regular screenings help you prepare for the cooler months ahead, ensuring your body has what it needs to stay healthy and resilient.

At Los Gatos Doc, we’re here to support every aspect of your wellness journey. Whether it’s a routine checkup, a specific health screening, or guidance on preventive care, Dr. V and our team are committed to keeping you informed, empowered, and proactive. Book your fall screening today and step into the season with confidence in your health.

In Case You Missed It / Reading Corner:

Heart health and cardiac awareness should remain a top priority year-round, and Dr. V is here to help you make heart wellness a priority every day. With practical lifestyle advice, Dr. V explains how small changes in diet, exercise, and stress management can have a big impact on your cardiac health. From routine screenings to simple daily habits, learn how you can start caring for your heart today—and enjoy a healthier tomorrow.

October may be Breast Cancer Awareness Month, but Dr. V believes proactive breast health should be a priority every day. In this article, Dr. V shares essential steps for self-exams, explains how regular screenings can make a lifesaving difference, and encourages all women to take an active role in their health. Awareness is powerful, but with Dr. V’s guidance, you can take concrete steps to protect your well-being all year round.

While the flu vaccine has been shown to significantly reduce the chances of getting sick, developing serious complications, and even doctor visits, there are essential things to do before you get your seasonal flu vaccination. These include assessing your health history, getting the best vaccine recommendation from your healthcare provider, timing your shot right, and being prepared for the side effects. 

October Wellness Recipes

As we settle into October, it’s the perfect time to enjoy nourishing recipes that bring comfort and support your well-being as the days grow cooler. This month, explore our collection of cozy dishes, each with a healthy twist on autumn classics, from hearty soups to warming stews, designed to keep you feeling your best. Dive into our October wellness recipes and savor the flavors of fall while prioritizing your health!

 

Servings: 4

Ingredients

  • 2 cups (250g) all-purpose flour (spooned & leveled)
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 teaspoons ground cinnamon
  • 1 teaspoon store-bought or homemade pumpkin pie spice*
  • 1 and 1/4 cups (285g) pumpkin puree (canned or fresh)
  • 1/3 cup (67g) packed light or dark brown sugar
  • 1 large egg
  • 3 Tablespoons (45ml) canola or vegetable oil
  • 1 and 1/2 cups (360ml) whole milk*
  • optional: 1 cup (180g) semi-sweet chocolate chips
  • for cooking: butter or nonstick sprayr

Method: 

  1. In a large bowl, preferably with a pour spout, whisk the flour, baking powder, baking soda, salt, cinnamon, and pumpkin pie spice together until combined. Set aside.
  2. For this step, I like to use a blender. I use my Ninja blender. A blender guarantees an incredibly smooth batter and also breaks down the heavy pumpkin in the process. This is especially necessary if you are using fresh pumpkin puree. Add the pumpkin, brown sugar, egg, oil, and whole milk to a blender and blend on high for 45 seconds until combined. Alternatively, you may whisk by hand or use a hand mixer.
  3. Pour the wet ingredients into the dry ingredients and whisk gently to combine. Make sure there are no patches of dry flour at the bottom of the bowl. The batter is very thick and a few lumps are fine. Fold in the chocolate chips, if using.
  4. Heat a griddle or large flat skillet over medium heat. (If using an electric griddle, preheat it to 375°F (190°C).) Coat generously with butter or nonstick cooking spray. Once it’s hot, drop/pour a heaping 1/4 cup of batter on the griddle. Cook until the edges look set and you notice holes in the pancake’s surface around the border, about 2–3 minutes. Flip and cook the other side until cooked through, about 1–2 more minutes. Coat griddle/skillet with butter or nonstick spray again, if needed, for each batch of pancakes.
  5. Keep pancakes warm in a preheated 200°F (93°C) oven until all pancakes are cooked. Serve pancakes immediately with toppings of choice like butter and pure maple syrup. I also really like serving these with the maple pecan topping from this pumpkin waffles recipe.
  6. Cover and store leftover pancakes in the refrigerator for up to 5 days.

Source: Sally’s Baking Addiction

Servings: 4-6

Ingredients:

For the donut:

  • 1 and 1/2 cups (360ml) apple cider
  • 2 cups (250g) all-purpose flour (spooned & leveled)*
  • 1 teaspoon baking soda
  • 3/4 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon apple pie spice*
  • 1/4 teaspoon salt
  • 2 Tablespoons (28g) unsalted butter, melted
  • 1 large egg, at room temperature
  • 1/2 cup (100g) packed light or dark brown sugar
  • 1/2 cup (100g) granulated sugar
  • 1/2 cup (120ml) milk, at room temperature*
  • 1 teaspoon pure vanilla extract

For the topping:

  • 1 cup (200g) granulated sugar
  • 3/4 teaspoon ground cinnamon
  • 3/4 teaspoon apple pie spice*
  • 6 Tablespoons (85g) unsalted butter, melted

Method:

  1. Reduce the apple cider: Stirring occasionally, simmer the apple cider in a small saucepan over low heat until you’re left with about 1/2 cup. Start checking at 10 minutes, 15 minutes, 20 minutes, etc until you have 1/2 cup (120ml). Mine takes about 20 minutes. If there are any spices or solids on top of your reduced apple cider, leave them. Set aside to cool for 10 minutes.
  2. Preheat oven to 350°F (177°C). Spray donut pan with non-stick spray. Set aside.
  3. Make the donuts: Whisk the flour, baking soda, baking powder, cinnamon, apple pie spice, and salt together in a large bowl. Set aside.
  4. Whisk the melted butter, egg, brown sugar, granulated sugar, milk, and vanilla extract together. Pour into the dry ingredients, add the reduced apple cider, and whisk everything together until smooth and combined. Batter will be slightly thick.
  5. Spoon the batter into the donut cavities—for ease, I highly recommend using a large zipped-top bag. Cut a corner off the bottom of the bag and pipe the batter into each donut cup, filling about halfway.
  6. Bake for 10-11 minutes or until the edges and tops are lightly browned. To test, poke your finger into the top of the donut. If the donut bounces back, they’re done. Cool donuts for 2 minutes then transfer to a wire rack. Re-grease the pan and bake the remaining donut batter.
  7. Coat the donuts: Combine the granulated sugar, cinnamon, and apple pie spice together in a medium bowl. Once cool enough to handle, dunk both sides of each donut in the melted butter, then generously in the apple spice topping.
  8. Donuts are best served immediately. Leftovers keep well covered tightly at room temperature for up to 2 days or in the refrigerator for up to 5 days.

Source: Sally’s Baking Addiction

Servings: 2-4

Ingredients:

  • 1 (2-lb.) butternut squash, halved and seeded
  • Kosher salt
  • 2 Tbsp. butter, softened
  • 1 Tbsp. brown sugar
  • 1 c. vegetable broth
  • 1/2 c. quinoa, rinsed until water runs clear
  • 3 c. roughly chopped kale, from 1 bunch
  • 1 (15.5-oz.) can chickpeas, drained and rinsed
  • 1/2 c. dried cranberries
  • 1/4 c. toasted pumpkin seeds

Method: 

  1. Preheat oven to 400°. Line a rimmed baking sheet with foil.
  2. Place squash halves, cut side down, on prepared baking sheet. Transfer to oven and bake for about 30 minutes, until skin is starting to blister in some areas.
  3. Flip squash cut-side up and season thoroughly with salt. In a small bowl, mash together butter and brown sugar, then use a spoon to spread butter paste all over squash. Return to oven and bake for about 30 minutes more, until squash is caramelized and tender.
  4. Meanwhile, in a small saucepan, combine broth, quinoa, and pinch of salt. Bring to a boil over high heat, then cover and reduce heat to medium-low. Simmer for 10 to 15 minutes, until liquid is absorbed and quinoa is fluffy. Fluff with a fork and set aside.
  5. Add kale to a large skillet with 2 tablespoons of water and a big pinch of salt. Set over medium heat and cook, stirring frequently, until kale is wilted, about 3 minutes. Remove from heat and stir in chickpeas, cranberries, pumpkin seeds, and cooked quinoa. Set aside to cool.
  6. Remove baked squash from oven. Spoon pooled sugar syrup over squash. Fill cavity with 1 cup of quinoa mixture, then pile another 1 cup on rest of squash. Repeat with remaining squash and filling.
  7. Return to oven for about 10 minutes, until filling is warmed through. Serve immediately.

Source: Delish

“I’m so glad I live in a world where there are Octobers.”

  – L.M. Montgomery

As we embrace October, it’s the perfect time to reflect on your health and well-being as we settle into fall. This month offers a wonderful opportunity to refresh your wellness goals and practice self-care. Let the crisp air and vibrant autumn colors inspire you to renew your commitment to health and personal growth.

Thank you for being a valued member of the Los Gatos Doc community. We’re here to support you as the season continues to change, helping you stay on track with your health goals. Reach out or book an appointment today to enjoy this season feeling your best!

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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