What Our Patients Are Saying
“My doctor Arun Villivalam is the very best, and I strongly recommend him to anybody who would really like a wise and intuitive Doctor. Who is also humble and understanding of your personal position.” -M.P.
Happy to have you as a patient, M.P.!
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Spring Into Wellness
This April, spring into wellness with these three tips designed to invigorate your body, refresh your plate, and prioritize your mental well-being.
- Get Moving Outdoors:
- As the weather warms up and nature comes to life, take advantage of the opportunity to exercise outdoors. Engage in activities like walking, jogging, cycling, or hiking in scenic areas such as parks or trails. Not only does outdoor exercise provide physical benefits, but it also offers mental refreshment and a connection to nature, which can boost mood and reduce stress.
- Freshen Up Your Plate:
- With the arrival of spring, incorporate more fresh, seasonal produce into your meals. Fill your plate with a colorful array of fruits and vegetables, such as leafy greens, berries, asparagus, and citrus fruits. These nutrient-rich foods provide essential vitamins, minerals, and antioxidants that support overall health and immunity. Experiment with new recipes that feature spring produce to add variety and flavor to your diet.
- Prioritize Sleep and Stress Management:
- Springtime often brings a sense of renewal and energy, but it’s essential to maintain balance by prioritizing rest and stress management. Aim for consistent and adequate sleep each night, as quality sleep plays a crucial role in overall well-being and resilience. Additionally, incorporate relaxation techniques such as mindfulness, deep breathing exercises, or yoga to help manage stress and promote mental clarity.
April is Stress Awareness Month
Did you know that April is Stress Awareness Month? Learning to cope with stress in healthy ways is essential for living a positive and balanced life. After all, stress can impact various aspects of your body and overall well-being.
According to the American Institute of Stress, stress is often described as a “physical, mental, or emotional strain or tension.” Whether it’s related to work, finances, or the current political climate, stress affects us all in different ways.
Stress can manifest in physical symptoms such as headaches, stomach issues, and even more serious conditions like heart disease. It can also disrupt your sleep patterns, leading to further complications for your health.
To cope with stress effectively, consider the following tips recommended by the Mayo Clinic & Psychiatry.org:
- Take care of yourself: Prioritize healthy habits such as eating well, exercising regularly, and getting enough sleep. Taking breaks when needed can also help alleviate stress. Meditations, deep breathing and connecting with your community, friend and family is particularly important.
- Connect with Others: Connecting with your community, friends and family is particularly helpful when dealing with stress. This also includes managing your social media time as social media can lead to poor mental health. Use trackers and time limits to control the amount of time you spend on social media. Try, instead, to use that time to interact with people in person, instead.
- Know when to seek help: Don’t hesitate to reach out to trusted friends, family members, or professionals when you’re feeling overwhelmed. Discussing your problems with others can provide valuable perspective and support.If stress continues to affect your daily life and well-being, consider seeking professional help from a psychologist, social worker, or counselor.
By implementing these coping strategies, you can effectively manage stress and improve your overall quality of life. Remember, taking proactive steps to address stress is an essential part of prioritizing your health and well-being.
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!
Multiple Sclerosis (MS) Awareness Month is dedicated to shedding light on this complex neurological condition. In this article, we explore the basics of MS, including its definition, symptoms, diagnosis, and treatment options. Understanding MS is crucial as it affects the central nervous system, leading to various symptoms such as fatigue, muscle weakness, and cognitive difficulties.
Managing chronic hives and allergic skin reactions, especially during warmer months, requires proactive measures to alleviate symptoms and improve skin health. By adopting preventive measures and staying informed about treatment options, individuals can effectively manage their symptoms and enjoy healthier skin.
Springtime in the Kitchen
As we embrace the vibrant energy of spring, it’s the perfect time to refresh our plates with delicious and nutritious seasonal ingredients. From vibrant salads bursting with fresh produce to light and flavorful entrées, our collection of healthy spring recipes is sure to delight your taste buds and nourish your body. Get ready to awaken your senses and savor the flavors of the season with these wholesome and satisfying dishes. Let’s embark on a culinary journey that celebrates the beauty and abundance of spring!
Servings: 30-40 bites
Ingredients:
- 1 medium carrot, peeled and chopped
- 1/2 cup almond butter
- 1/2 cup pure maple syrup
- 2 cups flaked unsweetened coconut
- 2 cups old fashioned oats
- 1/2 teaspoon salt
- 1/2 teaspoon vanilla
- 1 teaspoon cinnamon (more or less to taste)
- white chocolate chips (optional)
Method:
- Add carrot chunks to the bowl of a food processor and pulse until finely chopped. (You should have a generous 1/2 cup.)
- Remove carrots and set aside. Add oats and coconut. Pulse until coarsely ground.
- Add all other ingredients, including the chopped carrots. Pulse until a smooth-ish, sticky “dough” forms. (You might have to push it down with a spatula a few times to help it along.)
- Add white chocolate chips and pulse until chopped.
- Roll into balls. Store in the fridge or freezer. Mwah! This week is looking good.
Source: Pinch of Yum
Servings: 3-4
Ingredients:
- Sheet Pan:
- 1 lbs. boneless skinless chicken thighs
- 3 bell peppers, sliced (I used one of each color)
- 1 teaspoon salt, pepper to taste
- 1–2 tablespoons olive oil
Tinga Sauce:
- 1 tablespoon olive oil
- half of an onion, chopped
- 2 cloves garlic, chopped
- 1–2 chipotle peppers in adobo sauce, chopped
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 14–ounce can crushed fire-roasted tomatoes
- 1/2 teaspoon of salt
Method:
- Chicken and Peppers: Preheat the oven to 425 degrees. Pat chicken dry with paper towels. Arrange chicken and peppers on a baking sheet. Toss with olive oil and sprinkle with salt and pepper. Roast for 30 minutes or until chicken is cooked through.
- Sauce: While the chicken and peppers bake, heat olive oil in a skillet. Add onion, garlic, chipotles, and spices. Saute for about 10 minutes. Add tomatoes and salt. Simmer for another 10 minutes. Transfer to a blender and blend until smooth.
- Finish: Remove sheet pan from the oven. Shred chicken. Toss with the sauce (some, most, all… up to you). Serve chicken and peppers with quinoa, rice, cauliflower rice, beans, tortillas, greens, or just on its own!
Source: Pinch of Yum
Servings: 6 meal-sized salads
Ingredients:
- Vegan Caesar Dressing:
- 1/2 cup water
- 1 avocado
- 1/4 cup mayo (regular or vegan)
- 1 clove garlic
- 2 tablespoons lemon juice
- 1 teaspoon dijon mustard
- 1/2 teaspoon salt
- 2 tablespoons caper brine (optional! – replace with more lemon juice and salt)
Brussels & Kale Caesar:
- 12 ounces brussels sprouts (6–8 cups shredded)
- 1 bunch lacinato kale (6–8 cups chopped)
- Cheezy Garlic Croutons
Method
- Dressing: Pulse all ingredients together in a food processor until smooth. Taste and adjust.
- Salad: Finely chop the kale. Shred the brussels with a mandoline. Make your croutons.
- Serve: When you’re ready to eat, toss the brussels, kale, dressing, and croutons together and enjoy! You can eyeball / modify the amounts of kale, brussels, dressing, and croutons that you use depending on your tastes and how many people you’re serving.
Source: Pinch of Yum
“Spring unlocks the flowers to paint the laughing soil.”— Bishop Reginald Heber
As April blooms with new beginnings and fresh opportunities, we invite you to embrace its spirit of growth, renewal, and vitality. We extend our heartfelt wishes for a month filled with positivity, well-being, and meaningful connections. At Los Gatos Doc, we are grateful for your continued presence in our community and stand ready to support you on your journey toward health and wellness throughout April and beyond. Here’s to a month brimming with possibility, gratitude, and the vibrant unfolding of the new season ahead.
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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