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Nutrition

Bone Broth: Benefits & Recipe

Bone Broth: Benefits and Recipe

By Nutrition, Recipes
In the last few years, bone broth has become very popular.  There are also many different products that have come out using bone broth.  The preparation of bone broth is what makes it a superfood.  Bone broth’s real benefits come from simmering the bones for up to 72 hours which allows the marrow to be cooked down and the minerals to be released.

Benefits of Bone Broth

1.  Joint Health

Bones actually give the body 50% of its protein.  The collagen from the bones, tendons, and ligaments are broken down in the cooking process and turn into gelatin which is actually a protein.  Gelatin contains several amino acids that help rebuild our connective tissue, especially our tendons and ligaments.  This is why people that have arthritis start feeling less pain once they boost their intake of bone broth because as we maintain the connective tissue in our body we reduce the risk of aching joints.

Glycosaminoglycans (GAGs) best known as glucosamine is a family carbohydrate found in bone broth, which thousands of people take every day as a joint health supplement.  A recent study showed that chicken collagen dramatically improved the symptoms with rheumatoid arthritis.

The minerals such as calcium, magnesium, phosphorus, and potassium are crucial to help strengthen our bones and reduce osteoporosis.

2.  Gut Health

Glycine, an amino acid in bone broth helps to reduce symptoms of acid reflux.  Contrary to what you might think, acid reflux is actually caused by a lack of stomach acid which makes digesting food difficult.  Glutamine, another amino acid found in bone broth, is a natural remedy for “leaky gut syndrome”, which basically means the lining of your intestines are not working properly and can set off a number of autoimmune issues.

3.  Immune Health

The marrow in bone broth is extremely rich in nutrients.  It helps immune function, especially for colds and flu. Bone broth also contains a variety of valuable nutrients in a form your body can easily absorb.

Ingredients

2 pounds bones

1 gallon water

1 small piece peeled ginger

1 onion

2 large carrots (if from an organic source, you can rough chop and dont need to peel)

2 celery stalks, rough chopped

salt, pepper, and spices to taste

How to Make Bone Broth

The best bones to choose for making bone broth are the ones with the most marrow.  Depending on the bones, I recommend simmering the broth for 8-48 hours. I usually like to rinse my bones with vinegar to minimize the strong bony taste.

  • Place bones in a large stockpot and cover with water.
  • Roughly chop the vegetables and add them to the stockpot. Bring to a rolling boil and then lower to a simmer.
  • For beef broth, simmer for 48 hours, for chicken broth, simmer for 24 hours, for fish broth, simmer for 8 hours.
  • Allow to cool slightly and strain. Store in an airtight Mason jar or freeze until ready to use.

COMMUNITY EDUCATION: Seniors-Take Control of Your Well-Being

By Events, Health & Wellness, Nutrition

Sahar Berjis, RD, and Rebecca Berke, BCH, will be presenting this two-hour class at the Danville Community Center. Aimed to provide seniors with the tools necessary to eat healthier and learn to make better choices adjusting for environmental and emotional factors associated with aging, it also addresses integrating mindfulness into your daily life. This hands-on workshop empowers seniors to have a better control of their health.

Register with the Danville Community Center:

September 16
https://apm.activecommunities.com/danvilleca/Activity_Search/new-class-nutrition-and-aging/15872

October 7
https://apm.activecommunities.com/danvilleca/Activity_Search/new-class-nutrition-and-aging/16622

Healthy Energy Bars for Kids

By Nutrition

Healthy Energy Bars for Kids

With the wide variety of energy bars out there on the market, it can be hard to know which are the best choice, especially for kids? We’ve identified several that are among the better choices becausethey are low in sugar, made with natural ingredients and don’t have too many additives.  Keeping sugars around 5-9 grams per serving is ideal.

  • Clif Z Bars
  • Mini Perfect Bar
  • Power Balls
  • BOBO’s Oat Bars
  • Warrior Health Chia Seed Bars
  • Rx Bar : Kids
Back to School Lunch Inspiration

Back to School Lunch Inspiration

By Nutrition, Recipes

Back to School Lunch Inspiration

It’s hard to believe that it’s back to school time! There are so many decisions when it comes to school lunch? Should we purchase or pack? If packing, what should we pack for our kids?

Kids have a lot of energy and don’t need foods with added sugars—the best sugars are those that occur naturally in fruits. Many of the pre-packed school lunches include juice, candy and cookies—filled with added sugar that kids just don’t need. You can help make better food choices for your children by packing your own lunches. But do not fear! It doesn’t need to be complicated—it can be simple and easy. Mix and match foods from each column to provide nutritious and well-balanced meals!

Fruits

  • Apples
  • Banana
  • Melon
  • Berries
  • Cuties
  • Peach/Plum

Vegetables

  • Carrots
  • Bell peppers
  • Avocado
  • Cauliflower florets
  • Broccoli florets
  • Baby tomatoes
  • Celery

Grains

  • Waffles
  • Pancakes
  • Granola
  • Sandwiches
  • Tortilla wraps
  • Cereal
  • Crackers
  • Healthy bars
  • Rice
  • Bagels

Proteins & Dairy

  • Nitrite-free/uncured deli meat

  • Mini meatballs

  • Nut & seed butters

  • Chicken wings

  • Cheese

  • Eggs

  • Tuna

  • Yogurt

Some healthy combinations include:

  • Bagel with cream cheese/cucumber/apple
  • Banana & peanut butter sandwich/yogurt/strawberries/crackers
  • Deli meat wrapped with pretzels/strawberries/crackers & cheese

Hydration

When it comes to hydration, water is the best way to go. Juice and milk tend to have too much added sugar. Plain water or hint water are great to keep active kids hydrated without adding too much unnecessary sugar into their diet.

Healthy Bars

With the wide variety of energy bars out there on the market, it can be hard to know which are the best choice, especially for kids? We’ve identified several that are among the better choices becausethey are low in sugar, made with natural ingredients and don’t have too many additives.  Keeping sugars around 5-9 grams per serving is ideal.

  • Clif Z Bars
  • Mini Perfect Bar
  • Power Balls
  • BOBO’s Oat Bars
  • Warrior Health Chia Seed Bars
  • Rx Bar : Kids

FEATURE: Menopause & Weight Management

By Feature, Nutrition, Women's Health

Menopause & Weight Management

I just can’t lose that extra pound no matter how much I try? Is this something that you struggle with? As women our bodies go through many changes starting from menstruation into the menopausal period.

It would be nice if menopause happened overnight and our bodies would get back to normal.

Did you know? The transition often begins between the ages 45-55. It usually lasts about seven years, but can go as long as 14 years.

During Menopause the body’s production of estrogen and progesterone changes. Our bodies begin to use energy differently and women may gain weight more easily.

In a four-year cohort study done by Dr. Samuel in Family Practice journal, they found that 25% of women aged 35-47 gained ≥10 lb. in 4 years. Women in the 35-39 age group and 40-44 were more likely to gain ≥ 10 lb. than women in the 45-49 study group. Women who were normal weight at baseline were more likely to gain ≥ 10 lb. than overweight or obese women.1

As a Licensed Dietitian having practiced for more than 15 years int the area of Integrative nutrition. I recommend five steps for Weight Management:

  1. Lower your caloric intake. As we go through menopause our metabolism slows down and we tend to need 200 fewer calories a day during 50’s than we did in our 30s and 40s.
  2. Exercise. The best way to burn excess calories is to increase cardiovascular exercise. A continuous movement at an intense pace of 45 minutes or more helps to increase heart rate and assists with weight loss.
  3. Sugar. My general rule is to try to keep sugars in your snacks, foods and beverages to 0-7 grams per serving.
  4. Vegetables. Did you know that a cup of vegetables has only 25 calories, while a cup of fruit is generally around 90-100 calories depending on the type. Fruits are great, but if you are trying to lose weight, then its best to lower their consumption to one to two servings per day.
  5. Limit Alcohol. Alcoholic beverages add excess calories to your diet and increase risk of weight gain.

In conclusion, menopause is inevitable, but with the right behavioral modifications and diet, weight management is possible.

Sahar Berjis, RD

Sahar Berjis, RD, MPH, is a licensed Registered Dietitian with 17 years of experience in traditional and functional nutrition. She practices Functional Nutrition, looking 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 re-balance gut health and the body using diet & natural remedies.

Welcome New Clinicians!

By In the News, Nutrition, Our Practice, Plastic Surgery & Dermatology

As we welcome 2019, Comprehensive Wellness is pleased to welcome the addition of several new clinicians to our practice.

Sahar Berjis, RD

Sahar Berjis, RD, MPH

Registered Dietitian

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.

Learn more about Sahar

Jason Fung, MD - Dermatologist

Jason Fung, MD

Dermatologist

Born and raised in Hayward, Dr. Jason Fung is an alumnus of Head-Royce School in Oakland, Yale University, and the University of Rochester School of Medicine. He completed his medical internship at Yale-New Haven Hospital and his dermatology residency training at Washington University in St. Louis. Dr. Fung returned to the East Bay in 2004 and has been in private practice ever since.

Learn more about Dr. Fung

Taking Care of You: Nutrition and Stress Management for Busy Moms

By Events, Nutrition, Therapy, Women's Health

Nutrition & Stress Management for Busy Moms 

At this workshop, our specialists will provide valuable insights about the power of food; discuss mindfulness techniques to help manage mood, stress, and energy; and teach you how to help manage daily stress by using nutrition advice and mindfulness practices.  

October 9, 2018
7:00-9:00pm

$65 per participant

 Call us 925.464.3916 to reserve your spot. 

Impactful Techniques for Managing Anxiety & Feeling Good with Food

By Events, Nutrition, Therapy

Join us for a presentation perfect for college bound students—Impactful Techniques for Managing Anxiety & Feeling Good with Food.

Thursday, July 19
6:30-8:30pm

$65 per participant

Going to college, whether around the corner or across the country, can be a very anxious time in one’s life.  We will share strategies for stress/anxiety management, as well as talk about how foods enhance how our brain works and how we feel. Students will learn about:

• Relaxation techniques for focus and creativity

• Strategies for calm confidence through transition

• Foods that improve our mood and give us the most energy

• Foods for individual benefits including alertness, better sleep, clear skin, and better digestion

• The knowledge of blood sugar “highs and lows” to manage your personal diet

• Plenty of ideas for snacks, dorm food, eating at the cafeteria and eating out on the run

CELESTE JOHNSON, NC
Nutritionist

Passionate about educating young adults about the power of food, Celeste’s goal is to empower young people to make healthy choices that will benefit them for a lifetime.   

REBECCA BERKE, BCH
Mindfulness Specialist/Hypnotherapist

Rebecca Berke has spent decades treating issues with stress, sleep, and weight management.