salmon lavash wrap

Salmon Lavash Wrap

By Nutrition, Recipes

This salmon lavash wrap makes for a great breakfast, lunch, or light meal—and you can substitute the cream cheese for avocado for a dairy-free alternative.

Ingredients

8 oz. smoked salmon

1/2 cup cream cheese (plain or herbed)
-or-one mashed avocado

1 cucumber, sliced

fresh spinach

4 slices of lavash bread

1. Spread two tablespoons of cream cheese (or mashed avocado) over each slice of lavash bread
2. Add cucumber slices, spinach, and two ounces of smoked salmon to each slice
3. Roll up, cut in half, and enjoy

Happy Healthy New Year

Happy Healthy New Year

By Nutrition

Start the New Year by making a healthy resolution. Here are five worthy goals for the new year to help keep the body healthy.

Exercise
Jumpstart your metabolism, burn fat and improve cardiovascular health by exercising at least 20 minutes a day.

Sugar
Cane sugar is the number one enemy for lowering the immune system and decreasing gut health. Start being more conscious of the sugar content in the foods you choose to eat. The simple rule is always to try picking items that have 0-5 grams of sugar per serving. Indirectly, your caloric intake will decrease by choosing items that are lower in sugar.

Apple Cider Vinegar
End your day with a teaspoon of apple cider vinegar with a small amount of honey. It is a great probiotic and helps to digest food faster by increasing stomach acidity.
Experiencing heartburn? A teaspoon of apple cider vinegar will help resolve it.
Apple cider has also shown to help lower belly fat, lower blood sugar and helps to lower cholesterol.

Hydration
It’s important to keep bodies hydrated at all times. In adult men, 60 percent of their body is water and 55% in adult women. As we get older, our metabolism slows down and our bodies have a harder time flushing out waste so it becomes even more important to drink plenty of water to flush away waste and detox our bodies.

Diversity
The latest research has shown that you can actually lose weight and boost the immune system by adding more color to meals. Nuts and seeds are also great ways to add more flavor and color to foods. Increase omega and fiber intake by just simply adding one tablespoon of sunflower seeds or pumpkin seeds to oatmeal, granola, yogurt or even salads.

Tips for Healthy Travel

By Nutrition

Traveling can be a stressful situation on its own.  It starts from packing to long airport lines and finally long flight times, and that’s assuming there are no delays.  Planning ahead, creative packing and letting go of expectations can help you distress.

These are 5 simple tips to stay healthy while traveling

1.  Water

Dehydration is the number one problem to fatigue, crankiness, headaches and even constipation.  Making sure to hydrate yourself at all times, especially if flying is important.  Before getting on the plane it is best to buy at least one bottle of water.

2.  Magnesium

Magnesium is a great mineral that helps with insomnia.  It can also help with muscle cramping that can happen either from long flights or from sightseeing.  It can also help you avoid becoming constipated. The best dosage is 400 mg.

3.  Antioxidants

Traveling has a way of wearing down the immune system.  Airports, rest stops and planes are loaded with germs.  Our immune system also gets compromised depending on what time of year you are traveling and climate change. It is best to travel with Emergency C or NUUN. Having fruits and vegetables as much as you can is a great way to get in vitamin C and boost the immune system.

4.  Probiotic Drinks

Fermented drinks like Kombucha, Got Shot or apple cider vinegar are great to help boost the good bacteria in the gut.  Probiotics in fermented drinks work to help with tummy trouble while traveling.

5.  Tea Bags

There are teas that help with relaxation and sleep.  The tiny tea satchels are perfect for travel because they take up very little space.  They can also be used to soothe tired eyes and puffiness that can happen from long flights.

 

Always remember to wash your hands as much as you can or carry with you natural hand sanitizers.  Enjoy your trip and stay healthy!

hot apple cider

Hot Apple Cider

By Nutrition, Recipes

Made from fresh apples in a slower cooker!  Add citrus and cinnamon for a naturally sweet and spicy treat for a winter night!

Ingredients

10 fresh organic apples

1 orange

2 cinnamon sticks

Dash of ground nutmeg

Dash of ground cloves (or 4 whole)

1 gallon water

  1. Cut apples into slices and place them in the slow cooker.
  2. Wash orange, cut into eight slices and add to slow cooker
  3. Add spices
  4. Pour water into the slow cooker and turn on low for 6-8 hours.
  5. Strain out apples, oranges, and spices.
  6. Serve hot or cold
Give the gift of health & well-being this season! Get a CW Gift Certificate!

Give the gift of health & well-being!

By Our Practice, Promotion

Are you still looking for that perfect gift idea? Give the gift of health and well-being this season.

Purchase a Comprehensive Wellness gift certificate for someone you love. Select any of our multidisciplinary providers or services—or let the recipient decide what they need (and want) most!  Available in any amount.

  • Skin Care 
  • Aesthetic Treatments
  • Massage Therapy 
  • Hypnotherapy
  • Nutrition/Weight Management
  • Reiki/Energy Healing
  • Musculoskeletal Therapy
  • Any service of your choice!

Good for you. Good for those you love!  Call the office at (925) 464-3916 to purchase a gift certificate today!

Dark Chocolate Almond Butter

Dark Chocolate Almond Butter

By Nutrition, Recipes

The average American consumes about 12 pounds of chocolate each year, and over $75 billion is spent annually worldwide on chocolate. With all this chocolate-eating, only dark chocolate has health benefits. The secret ingredient that makes chocolate healthy is cacao.  Packed with high omega’s, healthy chemicals like flavonoids and theobromine, making it a disease killing machine. It takes approximately 400 cacao beans to make one pound of chocolate.

5 Health Benefits of Dark Chocolate

  • Improves Heart Health
  • Great for Memory
  • Helps lower blood pressure
  • Rich in antioxidants including vitamins, minerals and phytochemical
  • Protects the body from disease

Give Dark Chocolate a try with this Dark Chocolate Almond Butter recipe!  It is a fun twist on a classic!

Ingredients

2 cups sprouted almonds (or dry roasted almonds)

3.5 ounce dark chocolate bar, minimum 72% cacao

2 tsp coconut oil

½ tsp sea salt

coconut sugar, to taste

  1. In a small saucepan or double boiler, melt the dark chocolate and coconut oil. Set aside.
  2. In a food processor, add almonds and pulse until almonds are a fine meal. Turn on the food processor to high until the almonds begin to break down into a butter consistency.
  3. Add in melted chocolate mixture and sea salt and continue processing until a smooth creamy texture is achieved.
  4. If desiring more sweetness, add in coconut sugar one teaspoon at a time.
  5. Pour in jars and serve immediately or store in the refrigerator.

Recipe and photo from https://draxe.com/recipe/dark-chocolate-almond-butter/

Emily Noonan

Meet Emily Noonan, DPT, CFMT

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. This week, meet Emily Noonan, DPT, CFMT.

What is your current role at Comprehensive Wellness?

I am a Physical Therapist and have been with Comprehensive Wellness since August 2019.

What do you like best about your role?

I love the close relationships I am able to establish with my patients. I feel privileged to assist each patient on their journey to better health and to have an opportunity to learn from them. I also love how many “hats” I can wear as a physical therapist, which keeps me motivated and hungry to learn. I currently treat pelvic health, orthopedics, pediatrics, and have focused more on neuro in the past.

What drew you to your current role?

I was inspired to change professions and pursue physical therapy after witnessing some amazing therapists, both inpatient and outpatient, help my best friend recover from a devastating accident. Aside from their professional role of helping her physically rehabilitate, they were equal parts cheerleaders, finding ways to motivate her to do hard things during a dark time, slowly helping her improve her mental and emotional health. I knew I wanted to be a part of a profession that helps rehabilitate the whole person.

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

I wanted the ability to work closely and collaborate with other health professionals in order to provide my patients with better, more holistic care. I really value the ability to learn from others in areas where I do not have expertise. The continuity of care that Comprehensive Wellness is able to provide its patients is unique in today’s healthcare model and hopefully, one day will become the standard.

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

I am originally from the Midwest and have lived in the Bay Area for over 10 years. I have a husband and boy/girl twin 4-year-olds who keep me very busy outside of work. I also work in pediatric outpatient physical therapy at UCSF Benioff Children’s Hospital. I love being out in nature – running (especially trails), skiing (downhill and cross country), hiking, biking, and swimming.