loader image
Hours: M-F (9.00a - 5:00p)

November 2024 Newsletter

Posted on:

“November is a time to fortify our health and resilience, embracing mindful steps that strengthen our well-being today and prepare us for a vibrant season ahead.”

~  Dr. V

As we welcome the crisp air and shorter days of November, the team at Los Gatos Doc is here to support your health and wellness journey through the season’s transitions. 

In this month’s newsletter, discover valuable guidance to support a healthier season. From Medicare tips to embracing stress management practices and diabetes management, we’re here to help you make the most of your well-being all year long.

As we transition from the crispness of fall into the warmth and excitement of the holiday season, we remain dedicated to supporting your health and well-being. Thank you for being a valued part of the Los Gatos Doc community. We wish you a season filled with warmth, meaningful connections, and the joy of good health.

Here’s to a vibrant, healthy start to the holidays!

What Our Patients Are Saying

“I appreciate the thorough notes taken by Dr Villivalam with care and attention. The concise printed outtake form provided keeps action items simple.”

-J.M.

We are glad you are with us!

Share your experiences with the Los Gatos Doc on our website today! It’ll take less than 2 minutes of your time.

[LEAVE A REVIEW (Psst – it’s as easy as 1-2-3!)]

Follow Us On Instagram

 

We also have a brand new Instagram account where you can stay connected with us regularly. Please follow us on Instagram and support us on the platform. We look forward to seeing and interacting with you there.

instagram

Seasonal Health Focus: Managing Seasonal Affective Disorder (SAD)

As we transition further into fall and prepare for winter, it’s natural to feel changes in mood and energy levels. Seasonal Affective Disorder (SAD) affects many as daylight hours shorten, leading to symptoms like fatigue, low motivation, and feelings of sadness. Dr. V is here to provide insights and strategies to help you navigate these seasonal challenges and prioritize your mental well-being.

Understanding SAD and Its Impact: SAD is a type of depression triggered by seasonal changes, often beginning in late fall and continuing through winter. Symptoms can vary but may include feeling persistently low, sleeping more than usual, difficulty concentrating, and changes in appetite. Recognizing these signs early can help you take proactive steps toward managing them.

Proactive Tips for Seasonal Wellness:

  1. Light Therapy: Exposure to natural light or using a light therapy box can help improve mood and energy levels. Aim for some daily exposure to sunlight, even if it’s just a short outdoor walk.
  2. Stay Active: Physical activity releases endorphins, which can help lift your mood and reduce stress. Dr. V suggests finding ways to stay active, whether it’s through indoor workouts, yoga, or a walk outside.
  3. Stay Connected: Social interaction can help combat the feelings of isolation often associated with SAD. Reach out to loved ones or consider joining group activities to maintain connections.
  4. Nutritional Support: Certain foods, like those high in omega-3 fatty acids and Vitamin D, may support mental health. Ask Dr. V about dietary adjustments or supplements that could benefit your seasonal wellness.

At Los Gatos Doc, we’re committed to supporting every aspect of your well-being. If you’re experiencing symptoms of SAD, reach out to our team for guidance and strategies tailored to your needs. Together, let’s embrace the season with resilience and a focus on mental health.

Book your winter screening today and step into the season with confidence in your health.

In Case You Missed It / Reading Corner:

November is Diabetes Awareness Month, and understanding your risk is the first step to a healthier future. At Los Gatos Doc, we’re committed to helping you assess your risk, recognize the symptoms, and take actionable steps—whether it’s through prevention or effective management of your condition.

From understanding the differences between Type 1 and Type 2 diabetes to making lifestyle changes like balanced nutrition and regular exercise, there’s a lot you can do to stay ahead of this common health challenge. And if you’re already managing diabetes, we offer the personalized care and tools you need to live your healthiest life.

Let’s work together to empower healthier choices and improve quality of life. Learn more or schedule a check-up with us today.

Navigating Medicare can feel overwhelming, but understanding your options can make all the difference. At Los Gatos Doc, we’re here to help you choose the right plan for your needs, optimize your costs, and make sure you’re taking full advantage of your benefits.

From understanding the basics of Parts A, B, C, and D to selecting plans that fit your healthcare needs and budget, we’re here to simplify the process. Whether it’s assessing prescription drug coverage, reviewing provider networks, or exploring Medigap and other cost-saving options, we provide the guidance you need to make confident decisions about your healthcare.

Medicare’s Annual Enrollment Period (October 15 – December 7) is a great time to review your coverage. Let’s make sure you’re maximizing your benefits and setting yourself up for a healthier year ahead. Contact Los Gatos Doc today to get started!

November Wellness Recipes

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

 

Servings: 4-6

Ingredients:

  • 2 medium delicata squash (about 2 pounds)
  • 1/4 c. salted butter, melted
  • 2 tsp. chopped fresh sage
  • 2 tsp. seasoned salt
  • 1/2 tsp. ground black pepper
  • 1/2 c. grated parmesan cheese

Method:

  1. Preheat the oven to 425°F.
  2. On a large cutting board, cut one squash in half. Use a spoon to scrape out and discard seeds. Slice the squash crosswise into 1-inch thick slices and place slices in a large bowl. Repeat with the remaining squash.
  3. Pour the melted butter over the squash, tossing to coat. Sprinkle with the sage, seasoned salt, and black pepper. Add the parmesan cheese, tossing to coat.
  4. On an unlined baking sheet, place the squash in a single layer. Roast until golden brown, 25 to 30 minutes, flipping the slices halfway through. Serve warm or at room temperature.
  5. 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: 6-8

Ingredients
For the pickled apples:

  • 3/4 c. apple cider vinegar
  • 2 Tbsp. honey
  • 2 Tbsp. whole grain mustard
  • 1 shallot, minced
  • 1 tsp. minced thyme 
  • 1/2 tsp. kosher salt
  • 1 large honeycrisp or gala apple, sliced

For the vinaigrette:

  • 1/2 c. pickled apple brine
  • 2/3 c. olive oil
  • 1/4 tsp. ground black pepper

For the salad:

  • 1 small head curly green lettuce, cut into bite-sized pieces (about 7 cups)
  • 1/2 small head radicchio, cut into bite-sized pieces (about 2 cups)
  • 1/2 fennel bulb, thinly shaved
  • 1/2 c. chopped smoked almonds
  • 1/2 c. crumbled blue cheese
  • 2 Tbsp. chopped fennel fronds

Method: 

  1. For the pickled apples: In a medium, microwave-safe bowl, combine the vinegar, honey, mustard, shallot, thyme, and salt. Microwave until very hot, about 45 seconds. Stir in the apples. Let stand for 15 minutes. Remove the apples; reserving the pickling liquid. Set aside.
  2. For the vinaigrette: Combine the pickling liquid, olive oil, and black pepper in a mason jar. Shake vigorously until combined.
  3. For the salad: Add the lettuce, radicchio, and fennel to a large bowl and toss to combine. Add the pickled apples, almonds, and blue cheese. Drizzle with half the vinaigrette and toss to combine. Top with the fennel fronds. 
  4. Serve chilled, with extra vinaigrette.

Source: Sally’s Baking Addiction

Servings: 8-10

Ingredients:

  • 1 (12- to 15-lb.) turkey, neck and giblets removed
  • 1 Tbsp. kosher salt
  • 2 tsp. dark brown sugar
  • 1 tsp. ground black pepper
  • 1 tsp. rubbed sage
  • 1 tsp. ground thyme
  • 1 tsp. chili powder
  • 1 tsp. smoked paprika
  • 1 tsp. granulated garlic
  • 1 tsp. onion powder
  • 6 Tbsp. olive oil, divided

Method: 

  1. Preheat the oven to 425°F.
  2. Place the turkey breast-side down on a secure cutting board. Pat the turkey dry with paper towels. Find the backbone and, using kitchen shears, cut along one side of it. Next, make an identical cut along the other side of the backbone to remove it completely from the bird. Use your hands to hold the two sides of the split turkey and carefully spread it open slightly.
  3. Flip the turkey so the breast is now facing upwards and the cut side is facing downwards. Place both hands on the center of the bird, above the breastbone, and firmly press down until you hear the crack of the wishbone. Now, it should rest flatter against the cutting board. (For easier carving, remove the wishbone).
  4. Line a baking sheet with heavy-duty foil. Place a wire rack on top of the foil.
  5. In a small bowl, combine the salt, brown sugar, pepper, sage, thyme, chili powder, smoked paprika, granulated garlic, and onion powder.
  6. Pat the turkey completely dry with paper towels and rub with ¼ cup of the oil. Season the whole bird thoroughly with the seasoning blend. Tuck the wings behind the back and place the turkey on top of the prepared baking sheet.
  7. Roast the turkey for 30 minutes, then decrease the oven temperature to 350°F. Continue to roast for an additional 60 to 90 minutes, or until an instant-read thermometer registers 150°F in the breasts and 165°F in the thighs. (Tent with a sheet of aluminum foil if the skin is browning too quickly.)
  8. Brush with the remaining 2 tablespoons of olive oil, and let rest for 15 minutes before carving.

Source: Skinny Taste

“November reminds us to slow down, savor the warmth, and find beauty in the season’s quiet moments.”

  – Dr. V

As we embrace November, it’s the perfect time to focus on your health and well-being as we transition into the holiday season. This month offers a wonderful opportunity to nurture your wellness goals and practice self-care amidst the season’s changes. Let the cool air and the warmth of gatherings 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 unfolds, 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.

Let Us Know How We Did

    eight − one =

    Skip to content