Monthly Archives

November 2019

Thanksgiving Nutrition Tips

A Happy (Healthier) Thanksgiving Dinner

By Feature, Nutrition

Thanksgiving is a special time when people get together with their loved ones and enjoy each other’s company over delicious food.  Traditionally, this special holiday started with healthy foods that were prepared from scratch with whole organic ingredients.  If we think of the historic times, the original Thanksgiving dinner had slimmer pickings than the meals that we have today.  Unfortunately, with the passing of time, many not-so-healthy recipes have made their way on the Thanksgiving table. As you prepare your feast, keep in mind there are great healthy recipes that use oil & seasoning for flavoring instead of butter and cream.  Take advantage of these substitutions whenever possible.

Enjoy a happy, healthier, Thanksgiving dinner with these great tips!

Turkey

Turkey is traditionally the star of the show.  Enjoy, but avoid eating the skin to avoid extra calories.

Stuffing

Stuffing is often the highest calorie builder in the entire Thanksgiving feast. Depending on how it’s prepared, it can be close to 500 calories per serving. There are a number of things you can do to cut down on calories and still enjoy a delicious treat:

  • Use chicken stock or broth instead of fat when preparing.
  • Substitute cornbread for regular bread.
  • Add extra vegetables like onion, apples, and celery.
  • Cook your stuffing outside the bird (it’s leaner if cooked separately).

If you are one of those people that can’t live without stuffing and can’t control how it’s made, then try treating it like dessert and eat just a small portion to avoid the unwanted extra calories.

Mashed Potatoes & Candied Yams

When it comes to eating potatoes, sweet potatoes and the Yukon Gold potatoes are your best options. The good news is that they don’t need much flavoring since they are flavorful from the start. A few tips:

  • Add ginger and cinnamon (instead of marshmallows) to add pizazz to your sweet potatoes.
  • Substitute fat-free buttermilk for butter for light, airy, and lower-calorie mashed potatoes.
  • Be mindful of portion control when enjoying starchy vegetables. For those willing to give up potatoes, quinoa can be a great healthy substitute.

Cranberry Sauce

The best cranberry sauce is prepared from scratch.  There are many great healthy recipes with delicious flavor, less sugar, and no preservatives found in the canned variety.

Green Beans

Vegetables are the healthiest sides in a Thanksgiving dinner—as long as they are not from a can and don’t contain a lot of cream soups and butter.  Use fresh green beans, fresh green salads,  and other nutrient-dense vegetables to your Thanksgiving menu.  Remember that ideally, vegetables should take up half of your plate.

Pies

Pumpkin, apple, and pecan pie are traditional desserts that can make Thanksgiving an extra special treat.  The best bet is to eat the filling and avoid the crust to save unwanted calories. Otherwise, enjoy them in small portions as if you were doing a test tasting experiment.

 

Sahar Berjis, RD

Sahar Berjis is a licensed Registered Dietitian with 17 years of experience in traditional and functional nutrition. She has a Bachelor’s degree in Nutrition, and earned her Dietetic License and Masters in Public Health from Tulane University.

She has been the key speaker at different universities and nutritional conferences including John Muir speaker series, NYU, Columbia, American Dietetic Association, American Homeless Association, New Jersey Nutrition Conference, addressing the importance of nutrition.

She practices Functional Nutrition in Walnut Creek, CA. She looks at each patient individually using the whole-body approach. She spends time analyzing nutritional imbalances using in-office stomach acidity testing and more invasive testings if needed. She creates individualized plans to restore and rebalance gut health and the body using diet & natural remedies.

Upcoming Workshop: The Art of Healing through Nutrition & Aromatherapy

By Events, Health & Wellness

Join us December 8, from 3:00-4:30pm for The Art of Healing through Nutrition & Aromatherapy with Sahar Berjis, RD, and Denise Arline, MA.

Healing is about finding balance and harmony on all levels of our being, mind, body, and spirit. Essential oils are a gift from nature that can support us.  This session will help participants to reach a state of calmness and centeredness to be able to make healthy decisions. The participants will learn to use energy healing with the use of aromatherapy and food to heal the body.  Each participant will create their own essential oil spray to help support their body providing relaxation and rejuvenation.  At the end of this workshop, you will learn to become a leader of your own health by making healthy decisions and setting up life goals.

Cost: $100

Location: Victory Workspace – 1261 Locust Street, Walnut Creek CA 94596

Register today!

Register today!
Sahar Berjis, RD

Sahar Berjis is a licensed Registered Dietitian with 17 years of experience in traditional and functional nutrition. She has a Bachelor’s degree in Nutrition, and earned her Dietetic License and Masters in Public Health from Tulane University.

She has been the key speaker at different universities and nutritional conferences including John Muir speaker series, NYU, Columbia, American Dietetic Association, American Homeless Association, New Jersey Nutrition Conference, addressing the importance of nutrition.

She practices Functional Nutrition in Walnut Creek, CA. She looks at each patient individually using the whole-body approach. She spends time analyzing nutritional imbalances using in-office stomach acidity testing and more invasive testings if needed. She creates individualized plans to restore and rebalance gut health and the body using diet & natural remedies.

Denise Arline, MA | Reiki Energy Therapist / Holistic Life Coach

Denise Arline, MA, is an Energy Medicine Practitioner, Reiki Healing Master, and Holistic Life Coach. She holds a Masters Degree in Transformative Healing Arts from JFK University and advanced training in various healing modalities. With years of experience, Denise supports her patients in clearing blocks and restoring their natural energy flow and vitality. This allows her patients to feel more empowered, energized and able to create positive change in all areas of their lives.

Kai Tiltmann, DC - Chiropractor / McGill Method Specialist

Meet Kai Tiltmann, DC

By Featured Clinician, Musculoskeletal Health

At Comprehensive Wellness, we enjoy working with a diverse team of clinicians to bring our patients the most comprehensive care in the area. Over the course of the next few months, we will be introducing you to each member of our clinical staff to share with you, our patients, more of what makes us love what we do.

Meet Kai Tiltmann, DC

What is your current role at Comprehensive Wellness?

I am a McGill Method Master Clinician and only see patients with chronic low back pain that have not responded to any other treatment including; physical therapy, chiropractic, massage, injections, even surgery. The McGill Method is a 3-hour face-to face office visit, that provides enough time to really investigate; why they have low back pain, what makes them better and worse, and develop a plan to help them reach their goals, which is often resolution of back pain and improvement in function.

What do you like best about your role?

I often see patients that have given up, since they have tried “everything” and wonder if they have to live with low back pain for the rest of their lives. Then when you show them that their issues are mechanical and can be fixed, provide movement strategies that decrease symptoms right away, and exercises that will stabilize the spine, they feel like there is hope and a pathway to success. That is a rewarding experience.

What drew you to your current role?

I have been a chiropractor for 20 years, which helped me appreciate Professor Stuart McGill’s work. It helped me to understand why some patients did not respond to chiropractic care, but also why patients were not responding to traditional medical or physical therapy care. Knowing that so many patients are suffering unnecessarily and are receiving inappropriate care made me want to help.

What about Comprehensive Wellness drew you to join our practice? What do you feel makes Comprehensive Wellness special?

Comprehensive Wellness has a multitude of providers that allows a virtual one-stop healthcare experience for the patient. Healthcare is very complex and having access to multiple services under one roof improves the patient experience. The other major factor is not being tied to insurance plans which by proxy determines the level and quality of care the patient receives. The average doctor-patient visit time is now only seven minutes at insured offices, which is simply not enough time to provide quality health care. At Comprehensive Wellness, we can spend the time needed to provide high-quality care, resulting in better outcomes.

Tell us a bit about yourself—something we might not know.

I love being active and have played many sports—even made it to the nationals for European Handball. Cooking has always been a large part of my life and I do it almost every day.  The world is a wonderful place to explore and it feels like there is never enough time to travel, but I do the best I can with the time I have.

Is there anything else you would like to share with our patients?

Back pain can resolved when addressed properly. There is no need to suffer needlessly.

FREE CLASS: Chronic Low Back Pain

By Events, Musculoskeletal Health

Tired of suffering from chronic low back pain? Come and attend a FREE chronic low back pain class with Dr. Kai Tiltmann, McGill Method Master Clinician. There is a better way to get permanent relief for chronic low back pain than endlessly trying to treat the symptoms. Come find out more!

December 3, 2019
6:30-8:00pm

Location:

110 La Casa Via, Suite 205
Walnut Creek, CA 94598

Register Today

Dr. Kai Tiltmann specializes in patients suffering from chronic low back pain that has been unresponsive to interventions including physical therapy, chiropractic, acupuncture, massage, exercises, yoga, pilates, injections, medication and sometimes surgery. He is a McGill Method Master Clinician with specialized training to assess chronic low back pain triggers and develop rehabilitation plans that help patients on to the path of recovery. 

Leftover Turkey Breakfast Frittata

Leftover Turkey Breakfast Frittata

By Nutrition, Recipes

Not sure what to do with all of that leftover turkey coming your way in a few weeks?  Here is a great recipe for a delicious turkey breakfast!

Ingredients

8 large eggs

½ c. milk

1 tsp. Kosher salt

½ tsp. Freshly ground pepper

2 c. sweet potatoes

2 tbsp. olive oil

2 c. firmly packed chopped kale

½ small red onion

2 clove garlic

1 c. cooked turkey shredded or cubed

3 oz. goat cheese

Preheat oven to 350°F.

Whisk together eggs, milk, salt, and pepper.

Sauté sweet potatoes in 1 tablespoon hot oil in a 10-inch ovenproof nonstick skillet over medium heat 8 to 10 minutes or until potatoes are tender and golden; remove and keep warm. Sauté kale, onion, and garlic in remaining 1 tablespoon oil – 3 to 4 minutes or until kale is wilted and tender. Stir in turkey, then potatoes. Pour egg mixture evenly over cooked veggies and turkey, and cook three more minutes. Sprinkle egg mixture with goat cheese.

Bake at 350°F for 10 to 14 minutes or until set.

Photo by Romulo Yanes
Improv for Social Change

Upcoming Workshop: Improv for Social Change

By Events, Health & Wellness

Join us next Wednesday, November 20, when we will kick off a new 5-week workshop, Improv for Social Change!

This workshop offers a dynamic and exhilarating experience helping teams and people work and collaborate better together.

A key goal of improvisation work is to suspend our natural tendency to become preoccupied with how we are perceived. It allows us to focus on setting up a moment for the other person to shine and be their best. The science of human behavior meets the art form of Improvisation and allows us to mindfully create a culture of trust and non-judgment of ourselves and others. Throughout this process, you are gracefully guided to let go of self-judgment and criticism so you can focus on actions and words you can use to create opportunities for others to succeed, and trust that they will do the same for you.  All ages and capabilities are brought together in this workshop so that we can leverage that diversity of perspectives to bring out our best selves. This intergenerational collaboration gives powerful insights into how we thrive when we acknowledge that we need one another.

Cost: $250

Location: Victory Workspace – 1261 Locust Street, Walnut Creek CA 94596

Register today!
Jeremiah Dees, Kinesiology and Movement Specialist

Jeremiah Dees Presents at Administrative Professionals Conference

By In the News, Musculoskeletal Health

Jeremiah Dees, CSCS, recently presented at the Administrative Professionals Conference hosted by the Hospital Council of California. He addressed and presented techniques for treating ‘office body’ and strategies for using the gym inside our bodies. Jeremiah said, “Working people shape most of their physical development throughout each day while “not at the gym“. So having active postural know-how can go along way in keeping us healthy and making us look good.”

Learn more about Jeremiah Dees

Clayton Francis

Meet Clayton Francis, CMT

By Featured Clinician, Musculoskeletal Health

At Comprehensive Wellness, we enjoy working with a diverse team of clinicians to bring our patients the most comprehensive care in the area. Over the course of the next few months, we will be introducing you to each member of our clinical staff to share with you, our patients, more of what makes us love what we do.

Meet Clayton Francis, CMT

What is your current role at Comprehensive Wellness and how long have you held it?

I am a Kinesiology Specialist and Massage Therapist and have been practicing at Comprehensive Wellness for three years.

What do you like best about your role?

I like hearing about how people use their refreshed bodies to continue enjoying their life.

What drew you to your current role?

I have always liked helping people in sports and I knew as a Kinesiology specialist I could help people be proactive to prevent injury and reactive to get them back on their feet. Knowing I played a part in helping someone achieve any amount of success gives me the utmost satisfaction.

What about Comprehensive Wellness drew you to join our practice? What do you feel makes Comprehensive Wellness special?

Comprehensive Wellness grants clients access to numerous methods of care. Being able to work with like-minded practitioners enhances my effectiveness in treating my clients. Comprehensive Wellness understands that one method can not solve every problem; mixing solutions can produce the best results.

Tell us a bit about yourself—something we might not know.

I have lived in the Concord area my whole life except while attending CSU, Chico. I visited Japan for 3 weeks, am teaching myself to play the piano, and grow carnivorous plants as a hobby. I am passionate about Track & Field and wish someday to coach the jumps.