Hello there!
I'm excited to announce that the first products in my line of supplements are due to arrive soon and I can't wait to share them with you!

The Gut Health Series 1-3-5 is a complete package, formulated to assist in many digestive complaints. Using each of the supplements separately is great, but together they are absolutely stellar.

I believe that all of your health and well-being starts in your gut. If you're not absorbing the good food you're feeding your body, what good is it? Using the Gut Health Series 1-3-5 can help you improve your digestive power and efficiency.

I've been recommending supplement combinations like these for most of my nearly 10 years in clinical practice. Now I'm proud to say I finally have formulations I love enough to call my own.

Absorb the nutrients you eat, heal your gut and find out how much better you can feel!

A few years ago I wrote a blog post called "Your Solar Rockstar: Vitamin D3" and I think it's time to revisit it. Below are my current feelings on the importance of vitamin D for your health and vitality...

Vitamin D is one of the most important nutrients you may be lacking in right now. Vitamin D3 (the active form of vitamin D) is actually considered a hormone which is produced naturally in your body through a complex process. UV rays interact with cholesterol in your skin to produce a compound which is then activated further by the liver and the kidneys - and, voila! Active vitamin D3 is born. Dietary sources of actual vitamin D3 are scarce, so our body's own production of this vitamin/hormone are key! The unfortunate thing, however, is that there are many risk factors for being vitamin D3 deficient.

Risk factors for Vitamin D3 deficiency:

• Living north of the 35th parallel (basically north of Southern California on the west coast and north of Georgia on the east coast)
• Living in a highly polluted environment
• Skin with high amounts of melanin
• Avoiding sun exposure (covering up, using sunscreen or spending most of your time indoors)
• Gut diseases that cause poor nutrient absorption (gallbladder disease, IBD, SIBO, Celiac disease, etc)
• Liver or kidney disease
• Taking some drugs (such as anticonvulsants and corticosteroids) which reduce vitamin D3 levels
• Older age
• Obesity

Do any of these risk factors apply to you? 

If we are low in Vitamin D3, what are the risks? In severe deficiency, a condition called rickets in kids and osteomalacia in adults may develop. In both of these conditions, there may be seriously debilitating issues with bones and muscles. In less severe deficiencies, the effects are undoubtedly more frequent, far-reaching and, frankly, unrecognized.

Here are just a few conditions which are linked to Vitamin D3 status:

• Seasonal Affective Disorder (SAD)
• Fatigue
• Painful periods
• Diabetes
• Depression
• Cancer
• Osteoporosis
• Back pain
• Frequent colds and infections
• Eczema
• Vitiligo

Here's a list of the best ways to improve your vitamin D3 status naturally:

• Spend time in the sun - 5-15 minutes in the sun 2-3 x per week in short sleeves and t-shirt (without sunscreen).
• Improve your gut health - work on improving your ability to absorb nutrients through your gut overall.
• Get tested - the first step may be to get some data about where your levels are.
• Eat food rich in vitamin D - Mushrooms, salmon, sardines, cod liver oil.

In my practice most of my patients, when tested, come back with suboptimal vitamin D3 levels. What is optimal? I consider 60-80 ng/mL optimal - whereas many lab normal ranges are around 30-100 ng/mL. Many of my patients who were told they had "great" vitamin D3 levels were still at risk for some of the vitamin D3 deficiency-related diseases mentioned above.

If you're at all concerned about your Vitamin D3 level, talk to your healthcare provider about getting a blood test. The best way to avoid suboptimal vitamin D3 levels and the accompanying risks is to get tested.

If you have more questions, please reach out to me! I'd love to help you.

I was fortunate enough to get one of the Covid 19 vaccines just last week on Weds Jan 6. This vaccine is an mRNA vaccine - meaning it contains small amounts of genetic material which allows our own cells to make a harmless protein present on the outside of the virus we're fighting. 

I'd like to tell you about my experience getting the vaccine and give you some additional info about the shot:

• Got the Shot: I got the vaccine in my left shoulder and it felt less painful than other vaccines I've had. They had me wait for 15 minutes before leaving in case I had a bad reaction. I didn't, so I left!
• A Few Aches: I had a few mild muscle aches - in my legs, my arm, my neck. Sometimes I get these aches when I'm tired, when I worked out too hard or if I'm getting sick. It was nothing concerning and only happened on Wednesday after the shot.
• Fatigue: I was tired on Thursday (the next day) and Friday. I had to take a nap both days, but was able to work, do house work, do my workouts, etc. I was tired but not so tired I couldn't function.
• Sleep Interrupted: Because my left shoulder was a bit sore, it was hard to sleep as I typically sleep on my left side, but went away by Saturday.
• I didn't have to take any medications or supplements (natural or otherwise) for my symptoms and just took it easy. That was it!

Today, I feel great and am prepared to get my second dose, which is due early next month.

I am not a "pro-vaccine" or "anti-vaccine" person or physician. I am pro choosing what makes the most sense in each situation. For myself, it made the most sense for me to get a vaccination and for some people it doesn't make sense. Here are the reasons I was not worried and chose to opt for it: I have no history of allergies to vaccinations or any medications, I am overall healthy, I was feeling well on the day of the vaccination, and I have no desire to experience Covid-19 and its possible longterm side effect - Also, I don't want to spread it to my patients, family or friends. 

Here are some things about the vaccine that you should know:

• The mRNA is short-lived: The vaccine I got (Moderna Covid 19 vaccine) contains mRNA, as mentioned above. The small bit of genetic material may sound odd or concerning, but it is only enough material for our cells to make a small number of "spike proteins" which are unique to the virus. Once the spike proteins are created and the immune system has a chance to recognize them and create antibodies to them, they are digested by other cells in the immune system. 
• Side Effects: It's completely normal and common to have low grade symptoms after the vaccine like muscle aches, fever, chills, fatigue. These are signs the body has recognized the vaccine and your immune system is learning how to recognize it in the future. Serious or dangerous side effects are extremely uncommon, even in this new vaccine.
• Two Doses Needed: Both vaccines out right now need 2 doses to ensure the body creates lasting immunity to the virus. Although we don't yet know how long the immunity lasts, it's important that if you get one dose, you follow through with the second dose for maximum effect. 

For More: For further & more detailed reading from a Naturopathic perspective on the vaccine, one of the great doctors in my field, Dr. Paul Herscu wrote this letter. 

I do my best to practice what I preach - that's why I take a whole bunch of supplements every morning! I believe taking supplements is a great way to fill in the gaps in our diets, defend our bodies from invaders like viruses and bacteria, improve our moods and digestion. Supplements aren't the end-all answer for every problem but they can truly do great things when they're a part of a great treatment plan.

I have been thinking about what my "desert island supplement" would be - that is, the one supplement I would grab having no other options... and I picked one! The supplement I'm thinking of is a superstar when it comes to the digestive system and getting nutrients into the body from the diet. This is also something I recommend frequently because it works, it's reasonably priced and the quality is great.

The supplement I'm talking about is Super Enzymes from Now! Supplements. This product contains not only a full spectrum of enzymes to help break down proteins, fats & carbohydrates -- but it also contains HCl or stomach acid.

These enzymes and acids are a potent combination which fight: 

• bloating
• gas
• diarrhea
• constipation
• risk of infection 

They also promote: 

• complete food digestion
• absorption of nutrients
• immune health
• bone health
• food tolerance 

I typically recommend taking one capsule with each meal - start slowly and make sure you tolerate it well. This is a great product to take traveling or if you go out to eat - when you might be eating new or questionable foods. 

Click on the link below to order Super Enzymes and try it today!

I am grateful for a lot these days. One thing I'm grateful for is technology. Having reliable internet, a good computer and a quiet space to work at home has never felt like such a collection of luxuries. Since the pandemic began, I have taken my practice 80-90% online. In light of these changes, I decided it would be good to tell you a little more via some Q&As you might find helpful.

• How long will visits be online? Good question. I brought my practice online to reduce exposure/transmission of Coronavirus and any other pathogens. As the case count here in Utah has been rapidly increasing since the end of May, I've decided I need the case counts to be steadily decreasing for one month before I resume normal in-office appointments. As of now I am still seeing patients briefly in the office for blood  draws and some procedures on a case-by-case basis.
• What is the process like to schedule an appointment and what are the virtual appointments like? ​Scheduling an appointment is easy - visit my schedule page, pick a time that works for you and you will either have to register as a new patient or sign in with your existing patient information. The new patient paperwork is all electronic. Virtual appointments with me are done via secure video using an app called Spruce - it may be used via your smart phone or computer. When your appointment time rolls around, make sure your Spruce app open and I will call you. I find that patients feel more comfortable in their visits with me when they're able to be sitting at home in their living rooms.
• What if I just HAVE to see you in person? As I said above, I'm taking things on a case-by-case basis for in-person. There are many factors to consider when it comes to health and safety here in Salt Lake at the moment. Please reach out to me if you'd like to discuss this further.
  
• ​What's the most surprising thing about seeing patients online? I've found interacting with patients is easier and less formal now -- and I like it! It's great to be able to interact with patients when they're in their natural environment and so am I. I find patients are more comfortable talking about tough subjects than they may have been in the office. It also takes some of the nerves out of "going to the doctor's office". 
  

Hello!

I am writing to you at the completion of my 14 day Spring Clean Cleanse and on day 45 of stay-at-home due to the Coronavirus. What a wild ride!

My goals for my Spring Clean Cleanse:
- Reduce intake of inflammatory foods
- Interrupt my eating-for-comfort patterns
- Improve my skin (acne and eczema had cropped up)

Over the last 2 weeks, I haven't been perfect on my own plan. I admitted in an earlier post that shopping as been difficult and the amount of stress we have all been under has been exceptional. I really did my best to relax my expectations of myself this time around and just see what happened. Great news! I met my goals and I'm feeling better on this side of the 2 weeks -- my skin calmed down (eczema and acne improved! woo hoo!), I restarted upping my intake of fruits and veggies in the face of comfort-eating desires and also restarted paying more attention to ingredients in my foods.

Typically after a cleanse process, I like to slowly reintroduce foods individually to see what might be causing me issues. That's the ideal way to come out of a cleanse... so that's my next step. 

If you've been thinking about doing a cleanse, try this one. It's really very low commitment, the document itself is so pretty, and you might see some cool changes in your body and your behaviors. I'll grade myself at about a B to B+ this time around, which is fine with me. I'm all about accepting my imperfections at this point. :) 

Hello!

When I'm doing a cleanse/detox/change in my eating, I keep a little notes document on my phone where I write down the meals that I made which (a) meet the requirements of the program and (b) are tasty and (c) are convenient/easy enough to make.

I'd like to share some of those meals/snacks/etc with you now to help you on your journey. Feel free to come up with your own variations and tell me about it!

1. Yogurt
I'm mindful of getting enough good bacteria (probiotics) in my daily life and I think yogurt and kombucha and water kefir are my main sources. Yogurt (which I have made in the past but am currently purchasing from the store) is a tricky food for a dairy-free person like myself. Some dairy free yogurts may be loaded with sugar, not have the right consistency or bad taste. I really like a couple of brands from the health food stores that manage to be tasty and have a plain or no sugar variety. (A) Forager - Cashew Yogurt, Plain. This one is what I am eating currently. Neutral flavor, good though slightly watery texture, and the plain flavor comes in a nice large size. (B) Kite Hill - Almond yogurt, Plain. This one is slightly bitter but has great texture. (C) So Delicious - Coconut Yogurt, Unsweetened Vanilla. This one is quite watery and, to be honest, my last resort choice, but I do purchase it from time to time. I love the flavor - the vanilla is pretty delightful.

I like dairy free yogurt as a snack or breakfast - have it alongside your protein drink...combine it with some blueberries, a few drops of stevia, top it with dried coconut flakes (unsweetened) and a little bit of honey.... it is delicious!

2. Pasta
I am not huge on grain-based foods. I think there's nothing wrong with them, but we typically eat way too many of them. Take pasta, for example. For many folks, pasta is eaten many times per week. One option for you pasta lovers are the protein pastas - Trader Joe's has its own protein pasta, the brand Ancient Harvest's POW pasta line makes some pretty good options. Most protein pastas are noodles made from a combination of legumes (typically lentils)  and other high nutrient foods like quinoa! I like these pastas because they supply the protein and fiber that is so lacking in your typical flour-based pastas. The only thing I recommend is that you take your digestive enzyme with these pastas - they can cause lots of gas and digestive upset if they are new-to-you.

I like to use a healthy pre-prepared tomato sauce (I like Rao brand, no sugar added!), add in some sautéed bell pepper and mushrooms and maybe some chicken breast if I'm feeling like I need even more protein. Pair that with a salad and you've got a really amazing and nutritious plant-heavy meal!

3. Pizza!
Yes, I love pizza just like you! What's pretty great is there are so many options for people avoiding gluten and dairy when it comes to pizza. I recently made a delicious pizza crust thanks to Simple Mills and their Baking Mix Pizza Dough. This mix is totally grain free and made with almond flour and a few other ingredients which made it amazingly tasty! Wow, it was so good.  I topped it with my dairy free cheese of choice (Daiya) as well as some jackfruit from The Jackfruit Co, pineapple (I know, some people think pineapple on a pizza is weird), black olives, sautéed onions and some delicious pizza sauce.

This pizza was amazing and I suggest you try it...

Hello!
Good morning! Today is day 6 of my 12-14 day Spring Clean Cleanse. Today, I'd like to review the supplements I've chosen for this cleanse (see links at the bottom of the post). In the past, I've administered programs with a  huge number of supplements all the way to no supplements. These three supplements (shown in the pic) are the three I've settled on: Plant-based protein powder, Liver detox herbal supplement and digestive enzymes. I chose those products because I've tried them, they're from companies I like and they're effective.

To order the supplements, visit my virtual supplement store and click on the category called "Spring Clean Cleanse".

More about the supplements....
​
Plant Protein Complete
This product is a high quality protein powder made from pea, hemp and quinoa. It is vanilla flavored and naturally sweetened (using xylitol and stevia). I find it tasty when mixed in a shaker cup with just cold water and ice. I like my protein drinks super cold. This product delivers amino acids which are super important when it comes to running the detoxification processes in your liver and, frankly, all your body cells. It's best to do a detox with a protein supplement to help the process run smoothly.

• Non-GMO
• Delivers 22 g of protein per serving
• Super smooth/ not grainy

Liver Detox Support (Now offered as "Liver Detox")
Also from Protocol For Life Balance, this detox supplement is a simple combination of classic detox nutrients like Milk Thistle, N-Acetyl Cysteine, Dandelion and Turmeric. This product is the perfect addition to a program like the Spring Clean Cleanse -- Helps increase liver clearance of cellular waste products, helps boost production of bile and helps increase levels of antioxidants which help protect against cell damage. 

• Boosts glutathione levels (richest antioxidant in the body)
• Contains liver-protective herbs
• Take just 3 caps per day

Super Enzymes
These enzymes are awesome... and I've tried a lot of different enzyme products. I like this one because it's effective and not incredibly expensive. Enzyme products can be extremely expensive and this one is sensibly priced. Taken with meals, this helps your body break down fats, proteins and carbohydrates more easily. Eating more vegetables but fear digestive upset or gas? Use digestive enzymes and it will help!

• Take one capsule with each meal
• Full spectrum support
• Helps people who have had gallbladders removed (contains ox bile)

If you have questions about the supplements I recommend on this program, please shoot me a comment or send me an email! Again, here is the link to my virtual supplement store where you can purchase all of the products mentioned above.

Be well!

​