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.
6 tablespoons chia seeds
2 cups unsweetened coconut, almond or cashew milk
1/2 teaspoon vanilla extract
1 tablespoon maple syrup, honey or sweetener of choice (optional)
blueberries and strawberries, for topping
2 cups
Recipe and photo from eating bird food.
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!
Nitrite-free/uncured deli meat
Mini meatballs
Nut & seed butters
Chicken wings
Cheese
Eggs
Tuna
Yogurt
Some healthy combinations include:
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.
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.
1 cup cooked quinoa
⅓ cup canned chickpeas, rinsed and drained
½ cup cucumber slices
½ cup cherry tomatoes, halved
¼ avocado, diced
3 tablespoons hummus
1 tablespoon finely chopped roasted red pepper
1 tablespoon lemon juice
1 tablespoon water, plus more if desired
1 teaspoon chopped fresh parsley (optional)
Pinch of salt
Pinch of ground pepper
A classic Buddha bowl with humus, quinoa, avocado and loads of veggies! Quick and easy to prepare and so good for your body.
1 medium ripe banana
1 cup fresh pineapple
3 large handful fresh spinach (washed)
1 cup plain Greek Yogurt
6 oz. water
1 tsp. coconut oil
This green smoothie is a cool and refreshing treat for these hot summer days!
Place all ingredients together in blender.
Blend and enjoy!
Seth Eberlin, MD is a Yale graduate and a board-certified Plastic Surgeon who specializes in body contouring, breast, and facial surgery. Combining his knowledge of the most cutting-edge procedures and techniques with a sharp eye for aesthetics, Dr. Eberlin is able to provide superior care to his patients. He values the importance of understanding and developing a personal, collaborative relationship with each patient.
Simret Nanda, MD, is a Board Certified Child/Adolescent and Adult Psychiatrist. She provides psychiatric evaluation and treatment for children, teens, and adults. Dr. Nanda is an expert in treating eating disorders such as anorexia, bulimia, and binge-eating disorder and has worked in eating disorder residential treatment programs. She specializes in treating major depressive disorder, bipolar disorders, generalized anxiety disorder, obsessive-compulsive disorder, post-traumatic stress disorder, schizophrenia, attention deficit hyperactivity disorder, and autism spectrum disorder.
Emily Noonan, DPT, CMFT, is a Doctor of Physical Therapy, as well as a Certified Functional Manual Therapist (CFMT). She specializes in the education and physical therapy treatment of pelvic floor health issues for all ages and sexes. Dr. Noonan is particularly passionate about helping women during their prenatal and postpartum journey. She has experience treating common, but not normal, conditions such as diastasis recti, incontinence, and pelvic organ prolapse.
3 oz unsweetened dark chocolate bites
2 ripe avocados
2 tsp coconut, grapeseed, or avocado oil
2 eggs
1/2 cup stevia/ Monk fruit
1/2 cup almond meal
1/2 cup unsweetened cocoa powder
1/2 tsp baking soda
1/4 tsp sea salt
1 tsp vanilla
Preheat oven to 350ºF
Line a square brownie pan (24 cm x 24 cm) with parchment paper. Set aside.
In a small saucepan add the dark chocolate bites and oil. Bring to medium heat until fully melted. Alternatively, mix both ingredients into a bowl and microwave on high for 30 seconds or until fully melted.
In your food processor add all brownie ingredients. Blend for 30 seconds to 1 minute.
Transfer the batter into the prepared square pan. Spread the batter evenly and bake for 25-30 minutes.
Cool for 10 minutes, then enjoy!
Dr. Alan Brast, an emotional trauma specialist at Comprehensive Wellness, is a long-time resident and volunteer in our local community.
Dr. Brast regularly offers free community lectures through the John Muir Health system, providing valuable knowledge and sharing information that may otherwise be inaccessible. Attendees often approach him following his lectures to share that they are feeling more informed and at ease.
In addition to his lectures, Dr. Brast also plays guitar and sings for ill patients in the hospital—offering them both comfort and relaxation in what is a very difficult time. On one occasion, he tells the story of entering the room of an older woman, who was clearly in pain. As he began to play, he recalls, “I looked up and noticed tears pouring from her eyes. I immediately stopped and apologized… she said, “oh, no, please don’t stop, this is the first relief from this terrible pain I have had in over two weeks.”The immense sense of satisfaction—knowing that he is giving back and bringing joy to his community—is what drives him to continue his great work.
If you love to sing or play an instrument and would like to join Dr. Brast in his efforts, please email him at abrast@comprehensivewellness.org.
Bring your sons and daughters and join us for a fun and informative evening where we will learn about how to introduce important conversations about sex, develop tools to manage stress and approach test-taking, and address challenges facing teens today.
Monday, July 15
6:00-8:00pm
1450 Treat Boulevard, Thompson Room
Walnut Creek, CA 94597
Comprehensive Wellness is proud to be a John Muir Health Community Connect Practice. This event is FREE and open to the public. Call 925.818.8062 with questions or for more information.
Patty Geraghty, MSN, FNP-BC, WHNP, is a nurse practitioner with over 20 years of experience. She is a fun and engaging speaker, nationally recognized for her contributions to women’s health.
Rebecca Berke, BCH, is a board-certified hypnotherapist and mindfulness teacher/coach who facilitates self-leadership in positive ways. Her talent lies in the ability to help clients create clear and confident visions for their lives.
In our modern society with all its many distractions, stresses, and over-stretched schedules there is a movement to practice mindfulness to enjoy our lives more.
But what is mindfulness? Jon Kabat-Zinn, PhD—the founding Executive Director of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School—defines mindfulness at the core of all practices. It is simply “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”
Just how do we do that? We are programmed to analyze and determine if we are doing things “right.” When we pause to be “mindful,” there is a part of us that often asks, “am I doing it right?” Remembering to be non-judgmental can be difficult. The practice of taking note—moment by moment—and dropping the judgment without our inner critic, is indeed doing it “right.” If there is judgment, take note. In the next moment, there may be no judgment. Just the act of acknowledging our judgment patterns, we begin to achieve clarity of thought in what may seem to be a chaotic thought pattern.
The 5-3-1 Daily Mindfulness Practice is a simple, yet profound daily mindfulness practice that anyone can practice. :
• 5: Five times each day, spend a few minutes focusing on your breath. A quiet place is ideal for beginners, but this can be done anywhere. Take deep abdominal breaths. Exhale a little longer than the inhale breath. The body will calm naturally and easily.
• 3: Think, write, or say three things for which you are grateful. This practice gives rise to positive thoughts that increase energy and creativity.
• 1: Once each day, do one action that is self-compassionate. Appreciating “you” for being a human on this planet. Hug yourself, give yourself a pat on the back, speak kindly to yourself in tone and message. Talk to yourself as you would to someone you care for. This inner resource creates a balance that is key to living a more fully present and happier life.
These practices can be tailored and explored to be unique to each individual. Learning what resonates with you about the practice of mindfulness, is actually mindfulness. The benefits are great. Begin without judgment and discover the moments of calm clarity, serenity and most of all, the presence of your own life!
Rebecca Berke, BCH, is a board-certified hypnotherapist and mindfulness specialist. As a Hypnotherapist and Mindfulness Specialist at Comprehensive Wellness, she works with clients on stress management, a variety of habit control issues as well as performance anxiety and transformational coaching. Her experience in dance provided her the knowledge of the powerful mind/body connection. She is also the Associate Director of the Diablo Ballet School.
