September 2024 - Fall Back into a Healthy Routine
Fall is right around the corner, and that means shorter days and cooler nights. With all of the transitions happening at this time of year – including school and work schedules colliding – it is easy to put your health and sleep on the backburner. But fear not! If you are struggling to find a new rhythm and your sleep has been disrupted, your DCPP docs can help.
In addition to their support, here are some ways to help create a space for sleep:
- Maintain a consistent schedule. Try to go to sleep and wake up at the same time every night, even on the weekends.
- Create a restful environment. Keeping your bedroom dark, cool and quiet, as well as having a comfortable mattress and pillows, all work together to support quality sleep.
- Limit your exposure to screens before bedtime. Put away your electronic devices at least an hour before bedtime because they can disrupt your body’s natural production of melatonin, which aids in sleep.
- Be mindful of what you eat before bedtime. Eating a large meal before bed can wreak havoc on your sleep. Avoid alcohol and caffeine before bed, too.
Plus, did you know that deep breathing exercises can help calm the mind and prepare us for sleep? Check out these relaxation techniques from Mayo Clinic to help you reduce stress and anxiety, making it easier to fall and stay asleep.
Updates from your DCPP Docs
Congratulations to Dr. Kirsten Lin, co-founder of DCPP, who recently won an award for teaching a first aid course to middle schoolers who attend a Pennsylvania cyber charter school.
This is the last month left in the 2024 Walk with a Doc outdoor series: Join the docs from Direct Care Physicians of Pittsburgh who are teaming up with Drayer Physical Therapy on the 2nd and 4th Wednesdays of the month at 9:30 a.m. We are walking in Highland Park on Sept. 11 and 25. Meet at the fountain, and let’s have some fun!
- DID YOU KNOW: It's possible to earn money while you walk. Participants with an eligible health plan can get an initial payment of $50 sent to them for being a part of Walk with a Doc. For each three months of activity after that, Grouper will send $20, if you stay active and keep Grouper updated on your in-person social activity. Learn more about how to get paid to walk.
Interested in Gut Health? This online seminar is open to both patients and doctors. Registration is free for a limited number of viewers and only during the live event on Oct. 18-20. If you can’t watch it live, recordings will be available for a fee. For more information and to register, click HERE.
Did You Know: Thanks to a partnership between NEXT Harm Reduction and Prevention Point Pittsburgh, mail-based naloxone services are now available for Pennsylvania residents. This is vital if someone is unresponsive and suspected to have overdosed on an opiate. If you are in Philadelphia, please access the Philly-specific mail-based access page. Mail-based services are designed to support individuals who are unable or unwilling to access in-person services. Click HERE to learn more.
Dr. Natalie Gentile has some great offerings this fall at Rebel Wellness:
- Blake Watterworth x Rebel Wellness: Food for Thought Workshop Series: 4-6 p.m. Sept. 14 and Oct. 19
- The Active Woman Workshop Series: Postmenopausal: 6-8 p.m. Sept. 26
- Rebel Kitchen Workshop: Insulin Resistance Series: 4-6 p.m. Oct. 5
- Easy Meal Prep Series with Chef Janet Loughran: 4-6 p.m. Nov. 9
All workshops will be at Rebel Wellness at 201 S. Highland Ave., in the East End. For more details about the workshops and to register, click HERE.
DCPP Anniversaries
Several of our docs are celebrating practice anniversaries this fall:
- Dr. Gentile's practice turns 5 years old on Sept. 16.
- Dr. Rebecca Byard and Dr. Lin will be celebrating 3 and 7 years, respectively, on Oct. 1.
Congratulations to our docs, and thank you for all you do to bring DCPP patients healthcare without the hassle.
DCPP in the News
- Have you checked out DCPP’s new YouTube page? DCPP co-founders Dr. Lin and Dr. Gentile chat about why they became direct primary care physicians, how they avoid burnout and how DCPP helps both patients and small businesses. Watch the videos HERE.
- Dr. Gentile has a regular segment on KDKA-TV’s talk show, “TALK Pittsburgh.” See her segment at 3 p.m. every other Wednesday to discuss the health issues that matter most to you. If you missed them, watch her latest segments on the CBS Pittsburgh website.
Keep up to date on vaccination information
UPDATES ON COVID-19: The FDA has changed its strain recommendation(opens in a new tab) for the 2024-25 COVID-19 vaccines, which should be available in the coming days.
The U.S. Health Regulator is asking manufacturers to update the new shots to focus on the KP.2 variant, if feasible, instead of the JN.1 lineage it sought to target earlier for the fall 2024 vaccines, making it more effective against COVID. More information will be following, but this is exciting news because this variant is currently the most prevalent, and targeting it (also known as the FLiRT variant) will provide more robust protection than the waning JN.1 variant.
As always, a layered approach to safety is recommended – including masking in crowded public spaces, testing if exposed to COVID or feeling sick and isolating when you don’t feel well. The COVID-19 vaccines work to prevent severe illness, hospitalization and death, as well as reduce your chances of long COVID, which has debilitated millions of Americans.
Chat with your DCPP doc about when and if you should receive the latest vaccine when roll outs begin in fall 2024.
RSV VACCINE: The FDA has approved two new RSV vaccines for older adults. They are currently available at several pharmacies. People can visit their local pharmacy’s website for more information. It can be given concurrently with a flu shot but not with a COVID-19 vaccine. Talk to your DCPP doctor to see if it's a good choice for you.
PNEUMONIA VACCINE: There is a new pneumonia vaccine called PCV20 appropriate for children, senior citizens and some adults who are considered to be high risk. Please ask your direct primary care doc if you qualify and how it could support your overall health. To learn more, CLICK HERE.
DCPP docs to offer pop-up flu shot clinics
Our docs will be out and about across the community this fall. Find them at the following events:
* Dr. Emily Scott will be at the Bloomfield Farmers Market from 9 a.m.-1 p.m. Saturdays Sept. 14 and Oct. 19. Find her at the Lawrenceville Farmers Market from 3-7 p.m. Tuesdays Sept. 24 and Oct. 22.
* Dr. Byard will be at the Mt. Lebanon Library from 5-7 p.m. Wednesday, Sept. 18, and from noon-4 p.m. Tuesday, Sept. 24.
* Learn more and sign up for a spot for a flu shot with Dr. Byard, Dr. Scott, and Dr. Lin.
Recipe of the Month: Ginger Sweet Potato Coconut Milk Stew with Lentils and Kale
Enjoy this dreamy and nutritious stew perfect for those cool fall nights.
Ingredients
- 1 tablespoon of coconut oil
- 1 medium yellow onion (dice small)
- ½-1 teaspoon of dried chili flakes
- ½ teaspoon of ground coriander
- ½ teaspoon of ground cumin
- ½ teaspoon of ground turmeric
- 2-inch piece of fresh ginger, peeled and minced
- 3 cloves of garlic, peeled and minced
- Sea salt and ground black pepper, to taste
- 1 ½ lbs (690 grams) of sweet potatoes, peeled and diced into 1-inch pieces
- ½ cup of brown lentils
- 4 cups of vegetable broth (or 4 cups water with vegetable bouillon)
- 1 13.5 oz (400 ml) can of full-fat coconut milk
- 1 small bunch of kale, stems removed and leaves chopped (about 4 cups of chopped kale)
- To garnish: chopped cilantro, extra chili flakes, lime wedges and nigella seeds
Directions
- Heat a large, heavy-bottomed soup pot over medium heat. Add coconut oil. Once melted, add onions and stir for about 5 minutes, until soft and translucent.
- Add chili flakes, coriander, cumin and turmeric. Add garlic and ginger until fragrant. Then, add salt and pepper.
- Add sweet potatoes, lentils and season again with salt and pepper.
- Add vegetable stock and bring to a boil. Leave the lid slightly askew to let some steam escape.
- Once boiling, reduce to a simmer until lentils and potatoes are tender, about 30 minutes. The liquid should be reduced by about a third.
- Add the coconut milk and kale. Let simmer for about 3-4 minutes. Season again with salt and pepper. Bring to a strong simmer and adjust seasoning.
- Serve hot with cilantro, lime wedges or Nigella seeds. Enjoy!
Patient Spotlight | Chelsea Lyle-Mallory
Chelsea Lyle-Mallory is a private practice Licensed Professional Counselor and Certified EMDR therapist with more than a decade of experience across diverse settings, including inpatient hospitalization, crisis services, forensics and higher education. Chelsea has advanced training in dissociation, parts works, religious trauma/spiritual abuse and attachment. She specializes in helping clients with childhood trauma, complex PTSD, difficult parent/child relationships, generational trauma and boundary setting, integrating EMDR and a number of other theories and therapeutic approaches in her work.
Chelsea highly values the patient-therapist relationship, recognizing its important role in therapy. She works to gain a deep understanding of her clients so she can help them most effectively and give them a glimpse of who she is so that they can connect to her. Because this connection is so important, Chelsea encourages anyone looking for a therapist to consult a few practitioners to see who feels like the best, most comfortable fit. She understands how difficult and vulnerable therapy can feel and considers it an honor to create a safe space where her clients can trust her. Chelsea believes in the interconnectedness of mental and physical health because our mental health impacts every area of our lives, she said. Being in touch with how we feel emotionally can help us feel more connected to life.
When searching for a new primary care physician, Chelsea was drawn to DCPP’s personalized care because she didn’t feel judged or rushed. She values the accessibility she has to Dr. Byard and now feels heard by her doctor. Since becoming a patient at DCPP, Chelsea feels less stressed when seeking medical treatment because all of her questions are answered and her concerns are taken seriously. She also appreciates the ease of scheduling appointments at DCPP and the direct communication with her doctor. When comparing DCPP to her experience with big-box healthcare providers, she said it’s “night and day.”
Do you know a DCPP patient who would make for a great profile? Let us know, and you could be featured in a future newsletter. Talk to your DCPP doc to learn more.