Kale Cabbage & Quinoa Salad Recipe

Kale, Red Cabbage, and Quinoa Salad

By Nutrition, Recipes

This kale, red cabbage, and quinoa salad makes a delicious healthy side dish, or can be served on its own for a light meal!

Ingredients

2 cups cooked quinoa (see below)

1 bunch of curly-leaf kale, washed and chopped (approx. 6 cups)

2 cups shredded red cabbage (packaged or thinly sliced from a small head)

4-6 scallions, chopped (light and dark green parts only, unless you want a stronger onion flavor)

¼ cup slivered or sliced almonds, toasted

Dressing

5 tablespoons balsamic vinegar

½ cup vegetable or olive oil

1 teaspoon kosher salt

¾ teaspoon black pepper

2 teaspoons sugar

To cook quinoa, add 1 cup raw quinoa seeds to a microwavable bowl. Add ½ teaspoon kosher salt and 2 cups water. Cover and microwave for 10-15 minutes, or until all liquid has been absorbed. Remove bowl from microwave (bowl will be hot) and cover with plastic wrap to rest/finish steaming. Fluff with a fork like you would rice or couscous.

To toast almonds in a toaster oven, line a small pan with foil. Add nuts in a single layer and bake at 275 for 5 minutes or until lightly golden. To toast over the stove, add nuts to a skillet and cook over medium-low heat until lightly golden. For both methods, watch closely as nuts can burn quickly. (I toast a cup or more of nuts at a time and save the rest for snacking or adding to oatmeal.)

Strip thick stems from the kale and wash and dry the leaves. (A lettuce spinner works well for this.) Chop and add to a large salad bowl. Add shredded red cabbage, scallions, cooked and cooled quinoa and toasted almonds.

To make dressing, add all dressing ingredients to a jar. Fasten lid and shake vigorously.

Toss with dressing (to taste) and serve.
Leftover dressed salad will keep for at least a day, covered and refrigerated.

Serves 10-12 as a side salad or 6 as a main meal

Kristin Avicolli, LCSW

Meet Kristin Avicolli, LCSW

By Behavioral Health, Featured Clinician

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. Today, we introduce Kristin Avicolli, LCSW.

What is your current role at Comprehensive Wellness?

I am a mental health clinician at Comprehensive Wellness. I have been working here since we first opened our doors in 2017.

What do you like best about your role?

I truly love what I do! I feel humbled and honored to be able to support people in the way that best works for them.

What drew you to your current role?

I went through an intense experience and was fortunate to have the support of many people along the way. I am grateful for the work I get to do with people each day. I believe people already have what it takes to heal, they may simply need a little help in accessing their strength and courage.

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

The comprehensive model allows us to treat the whole person. We can collaborate instantly and treat both the mind and body. The fatigue people experience having to navigate multiple systems is alleviated. The practitioners at Comprehensive Wellness are passionate about what they do and it shows. The staff is responsive and kind. I feel very fortunate to be able to serve my clients in this innovative way.

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

I was born and raised in the Bay Area, however, spent many years in other states. I went to college in Seattle, worked at a ski resort in Colorado and started our family in Philadelphia. I have three children, a spouse, a Bernese mountain dog, and because we didn’t have enough going on, we just recently just added an English bulldog!

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

I am grateful to all of our patients for their willingness to seek care with our practice. I am always open to feedback and hope we can be a safe, comforting place for you and your family to land. We appreciate your trust in caring for both your physical and mental health needs.

Botox Juvederm Holiday Special

Get celebration-ready today and save!

By Aesthetic Medicine, Promotion

Comprehensive Wellness is pleased to offer our patients holiday savings on Botox and Juvederm this season! Purchase two areas of Botox and one syringe of Juvederm filler and save $100! Offer good through December 31, 2019. Some restrictions apply.

Call to schedule a free consultation or make your appointment today!
(925) 464-3916

 

Learn more about all of our aesthetic medicine offerings

Allyson Mayo, DBH, receives award from Constellation Behavioral Health

Dr. Allyson Mayo, DBH, honored for her work in the treatment of addiction and mental health disorders

By Behavioral Health, Health & Wellness, In the News

Every year, Constellation Behavioral Health honors four exceptional professionals for their innovation, advocacy on behalf of children and/or adolescents, empowerment and leadership, and outstanding lifetime service in the treatment of addiction and mental health disorders. This year, Dr. Allyson Mayo, Chief Wellness Officer and Doctor of Behavioral Health, was honored by Constellation Behavioral Health for her work in creating innovations in the treatment of addiction and mental health disorders. Her work with the PEACE Project (providing easier access to care everywhere) and Behavioral Fitness, both aimed at mental health and addiction, are widely recognized as groundbreaking programs in the field.

Learn more about her work with the PEACE Project and  Behavioral Fitness.

Learn more about Dr. Allyson Mayo

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.

Art of Healing through Nutrition & Aromatherapy

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.