Spring 2023: Updated Fee Schedule + Bundle Sale
Starting April 15 my practice fee schedule will increase.
3 Immune Boosters for March
As the seasons begin to change, it's a great time to assess whether or not we're tending to our immune systems and keeping our bodies in tip top shape.
Here are 3 things you can do to boost your immune health:
Watch my video tutorial below!
Hey! A recipe: Kale Salad
Just about all of my patients struggle to get enough plants into their diet - especially in the winter. And getting adequate dark green leafy vegetables is the most difficult I find. To help solve this, I am sharing my absolute favorite kale salad recipe adapted from Cooking Classy. I found this recipe when I literally searched "best kale salad recipe" because I felt a need for green veggies and didn't need to get super creative. Enjoy and please let me know if you liked it as much as I did! Bon Appétit.
Best Kale Salad Ever (as adapted from Cooking Classy)
1/2 C olive oil
2 TBSP lemon juice
2 TBSP apple cider vinegar
2 TBSP maple syrup
1.5 tsp dijon mustard
S/P to taste
1-2 bunches kale (I have used red or green or dino kale... any kale works)
1 large apple, julienned
2 medium carrots, shredded
3/4 c unsalted slivered almonds, cashew pieces or sunflower seeds, toasted (I say use whatever nut you like, toasted to bring out the flavor) *remember toasting a nut is super fast when done on stovetop so watch it closely
1/3 C red onion sliced thin
Dressing: Mix olive oil, lemon juice, ACV, maple and dijon mustard together in a jar with a lid, add salt and pepper as desired. Set aside.
Salad: Remove kale leaves from thick ribs (save those for soup stock!), rinse leaves thoroughly (I like to soak them for a few minutes in a large bowl of water then pull them out first then toss out the water to keep kale clean). Slice kale in ribbons, working in bunches. Watch your fingers!
Pour dressing into bottom of a very large bowl (I use a mixing bowl!), top with kale, apple, carrots, nuts and onions. Toss and enjoy soon. If you choose to store it, you may want to store a bit undressed and add dressing just before eating.
Motherhood So Far
Unless you've missed my previous posts, you probably know that I had a baby this summer. She and I are doing great and enjoying getting to know one another. I have restarted seeing patients and have switched my practice to being solely telemedicine. Changes abound in my life and I thought it would be useful to record a few thoughts and share them.
First of all, the human body is amazing and I am so grateful for mine! My labor and delivery was amazing - I had my baby with a group of midwives here in Utah. It was, of course, hard work - but it was also like a dream. I feel incredibly empowered now having gone through that experience. I am so grateful for the folks at Wasatch Midwifery and Wellness for keeping me and baby safe and caring for us so well - and believing in me/us! Our midwife Adrienne and birth assistants and my doula Kylee (owner of Utah Valley Doulas) were our biggest cheerleaders.
Second of all, I don't recommend suddenly getting Covid one month into being a new parent. It was really, truly awful. I was even triple vaccinated and still felt terrible. It turns out that severe sleep deprivation, healing from birth and increase in stress are a bad comb... and then when you add in a novel virus, it's just a mess. My husband Peter and I were down for the count for just about two weeks. The good news? Our baby did great! She was wondering why we were laying down so much, I think. My insight: sleep is even more important now than it was before. Even just 20 minute naps are worth the effort for me because I know they help me maintain my mental health and my immune system health!
Third, I haven't mentioned in my blog but have been wanting to write a post about this - I finally got hearing aids and it has changed my life! I have known for quite some time that I have some moderate healing loss. I had my hearing evaluated at the University in May and was diagnosed with a "cookie bite" hearing loss pattern - I have lost hearing in the mid range - but can still hear high and low frequencies pretty well. It finally explained why I couldn't hear Peter's voice! Anyway, I knew I wanted to be able to hear our daughter so I decided to get hearing aids and it has been great. I can hear so much more - plus it makes for easy hands-free calling and listening to music and podcasts while baby is sleeping on me. There is a stigma around treating hearing loss - especially for older generations. I hope that stigma is disappearing! Being able to hear and communicate effectively is awesome!
So there's a few thoughts from a 11+ year Naturopath and 4.5 month mom. Hope you are well wherever you are and happy Thanksgiving!
Thoughts on Overturn of Roe
I am pro choice. As a healthcare provider I don’t think that would come as a surprise to you. Autonomy over our bodies, including our reproductive systems, is essential to overall physical health and mental health.
The news of the overturning of Roe at the Supreme Court last Friday June 24 was upsetting for me as it was for so many. As a woman. As a pregnant person and soon-to-be mother. As a citizen of the US but, more troubling, a citizen of the state of Utah…. I feel fear and anger about the ruling. Here in Utah our lawmakers have created a “trigger law” to go into effect after Roe which will greatly limit access to abortion but also potentially have ripple affects not yet even considered.
So, you could have gotten all of that information from a news post— what makes my take different? Well, first of all I’m a uterus owner and those of us with uteruses know the fear and concern over the health and well-being of our reproductive organs. Having safe choices about the care of about my body parts is really important! Being a healthcare provider I am acutely aware of the importance of access to proper healthcare for my patients and the population at large. Second of all I am pregnant and as a pregnant person I would never, ever wish an unwanted pregnancy on someone. This is HARD work and being pregnant does not magically turn someone into a loving parent. There’s a lot that goes into it beyond the baby developing over 40 weeks…. Money, time, MONEY, healthcare access, safety, housing, access to food, support of family and community, etc. That doesn't even touch on the resources necessary to raise that child. Third of all my husband and I used assistive reproductive technology (ART) to get pregnant. I hope to share more of this story in the future, but for now I’d like to say - it’s tough and these new restrictions could make awesome outcomes like our little girl more difficult, impossible or even life-threatening for those trying to conceive. That includes me if we decide we want to try to get pregnant again in the future. That is absolutely heartbreaking.
So back to Friday. I was upset for me, my unborn daughter, for other women, for other folks with uteruses, for poor folks, for partners, for men, for children… for everyone who has benefited from birth control, abortion and the right to bodily control (that's pretty much everyone!). I made a sign and went to a rally at the Utah state capitol. It felt so good to stand in solidarity with other people who felt the same way. It felt good to cry and shout and show this is important to me.
What now? Well things are a little shaky right now in Utah. As of yesterday 6/27 the courts have granted a stay for the next two weeks on abortions and then after that - I don’t know. But, I do know that there are many local organizations which could use additional financial support -- here the best option is the Utah Abortion Fund
Thanks for reading and considering how abortion = healthcare. Abortion is a healthcare option and should always be available for you, me and future generations.
I have some exciting news! My husband and I are expecting a little baby (a girl) this Summer 2022! I am overjoyed to finally share the news with my practice. Having worked with so many amazing moms, I am delighted to also be going through this experience myself. I am so inspired by you all!
Transitioning into motherhood when you're a solo business owner is a tricky endeavor! I have wanted to share the news for so long but have hesitated while I created a plan for how I would continue to care for patients while I am on maternity leave.
So what's the plan for maternity leave?
Thanks for taking the time to read this. I am excited and nervous for this new chapter, but I have received so much amazing support from my patients already.... so, thank you all!
Close on the heels of my last supplement release are 6 more products I am sure you will love. The F series is all about the foundation of a healthy supplement regimen. I created each of these with my patients’ needs in mind because we all need a good foundation in order to be our most vital.
Click here to buy the F Series! Continue reading to learn more...
F1 - Pre-Natal Multivitamin - This pre-natal multivitamin contains many of the nutrients someone preparing to become pregnant, someone who is pregnant or breastfeeding needs. In my practice I will often prescribe this to patients who may not be pregnant or preparing to become pregnant because of the high levels of vitamins and minerals in their bioavailable forms which can be helpful in many conditions. It’s important to know this multivitamin does contain iron, which should not be taken by everyone.
F2 - Ancestral Multivitamin - This multivitamin is a nutrient powerhouse, formulated with both food based and extremely highly bioavailable vitamins and minerals. This product also contains a wide array of beneficial plant constituents such as carotenoids and citrus bioflavonoids. I prescribe this to patients seeking a high quality multivitamin which is easily absorbed and right for their age and stage.
F3 - B Complex - B vitamins are used in just about every biochemical reaction in your body and they are water soluble. Because of your body’s high requirement for these vitamins especially during times of illness or stress, supplementation with extra Bs is a frequent need. This formula contains activated B vitamins only, meaning they are easier for your body to assimilate. I will frequently prescribe this product to my patients under chronic stress or those working to detox hormones or other chemicals.
F5 - Fat soluble vitamins DEA&K - Fat soluble vitamins are frequently deficient in the standard American diet. Vitamin D, synthesized in the skin from sunlight exposure and cholesterol, is responsible for helping us maintain healthy immunity and strong bones. Vitamin A is also an immune powerhouse. Vitamin K helps with clotting and also contributes to healthy bones.
F7 - Omega 3 fatty acids - This potent and pure omega 3 fatty acid supplement is awesome for nervous system and brain health. Omega 3 fatty acids are essential - meaning our bodies cannot make them and must get them from foods or supplements. I prescribe this omega supplement for patients with skin and inflammatory issues.
F9 - Chelated iron - Iron deficiency is astoundingly common. Whether due to lack of dietary intake, poor absorption or heavy menstrual bleeding - l see iron deficiency in my practice frequently. This iron supplement is formulated especially to prevent digestive upset (constipation is common with iron supplementation) and maximize absorption.
Click here to buy the F Series!
F1 - F5 - F7 - Foundation Series Kit
F1 - Multivitamin
F5 - Fat Soluble Vitamins DEA&K
F7 - Omega 3
New Product Alert - The A Series!
After what felt like a very long Winter, here I am peeping the first signs of Spring! I am excited to report I just saw my first crocus flowers of the season in our yard!
With the arrival of a new season, I am excited to announce the arrival of a new supplement line: The A Series is now available for orders through my website. Why A series, you ask? Well, the most common complaint I see in my office is fatigue and a huge contributor of our energy production is found in our adrenal glands - Hence the "A". We can thank our adrenal glands for creating our "fight or flight" hormones - epinephrine, norepinephrine and cortisol (just to name a few of the hormones our adrenals produce). When it comes to our ability to get things done, the adrenal glands truly go the extra mile every day for us.
When we ask too much of our adrenal glands and for too long (ex: due to prolonged pandemic stress, financial strain, reading the news, etc), our adrenals can have a difficult time adapting... which is where the A Series comes in. Feeling like your energy has bottomed out? I designed this series with your needs in mind.
The A Series is made up of 3 products - A1, A3 & A5. Each product has unique features. To learn more about them, read on!
A1 - Fortified Adrenal Complex: A glandular-based adrenal support product with additional nutrients. I often prescribe this to my patients who experience ongoing tiredness, waking tired, sugar cravings and inability to recovery easily from exercise or physical injuries. I recommend this product is only taken in the morning or, at the latest, at lunchtime.
A3 - Blend of Ashwagandha Extracts: A potent blend of the adaptogenic herb ashwagandha to support sleep, mood and our ability to withstand frequent stress. I often prescribe this to my patients who are under chronic stress and when a botanically based solution is indicated.
A5 - GABA, L-Theanine, 5-HTP and Chamomile: A product formulated to calm the nervous system with a combination of herbs and vitamins. One of A5's ingredients, GABA, is a calming neurotransmitter which may play a role in helping with anxiety. I often prescribe this supplement to patients who have difficulty unwinding from stressful days or "shutting off" their minds when they need to improve attention.
The last time I saw a dentist was in December 2019, I'm ashamed to admit. I am so consistent with every other aspect of my health, but I had really let my oral healthcare lapse. Well, when I finally give myself a much needed kick in the butt, I ended up scheduling with a biologic dentist here in Salt Lake City. The visit went so well and I was so pleased with my experience, I thought I would an overview of my experience and, perhaps, give you reason to see a biologic dentist instead of a conventional one.
What is a biologic dentist?
I am by no means an expert on this topic, but from what I have learned, biologic dentistry is a specialty within conventional dentistry that strives to decrease levels of chemical and heavy metal exposure in patient care. Dentists who practice biologic or natural dentistry are trained in the conventional manner and then get additional training to become specialized in this area.
What are the benefits of seeing a biologic dentist?
Seeing a dentist in a practice that is biologic or natural means you're less likely to be exposed to toxic chemicals and heavy metals, fluoride and less likely to undergo unnecessary or less safe or healthy procedures. Biologic dentists understand that oral health impacts the entire body.
How was your visit different from your typical dentist?
The first thing I noticed during my visit was that the dental assistant was knowledgeable in the latest techniques when it comes to safe x-ray taking. The office I visited uses a special type of x-ray for exams which results in 70% less exposure to radiation - which is important to me. I was then pleased that my dental hygienist talked to me about every step of the exam and cleaning, allowed me to ask questions and answered each one thoroughly.
During the cleaning, the procedure was the same as I've experienced before, except they do not use fluoride treatments in this office - basing this decision on research. Instead, they use ozone therapy - which I am quite familiar with (because I use it in my practice!). They applied ozone just under my gum-line at the end of the cleaning which can reduce the chance for infection and improve tissue health and strength.
Thankfully I did not have any oral issues that needed addressing beyond a cleaning, but I'm sure that I would feel perfectly happy going back to this office for check ups and any oral health issues which may arise.
The great thing about my visit is it was covered by my insurance (with the exception of the ozone treatment) just as well as when I was seeing a conventional dentist. I was so happy about that! I walked out of the office with super clean teeth as well as an herbal mouthwash they sell full of herbal tincture ingredients I would prescribe to my patients.
Overall my experience with a biologic dentist was awesome. Just FYI, here is the link to their office - Synergy Dental.
Giving Our Best
If you didn't already know it, giving is great for your health. Giving can help decrease your blood pressure and it can improve your mental health by increasing self-esteem and lowering depression. "Giving" can mean many different things - giving time, like volunteering, or donating money or other resources. Of course we don't have to give to get something in return - but it's a great bonus.
This time of the year I tend to think more about giving, but this year in particular I cannot help but think about how much need exists in my community right now. In a state of a little over 3 million, 511,000 Utahns are estimated to be currently food insecure. An astounding 1 in 5 children in Utah may go to bed hungry tonight.
Thanks to you and our community, 2021 was the best year for my business yet. Thanks to the growth of my business, I now have the good fortune to be able to give back.
I strongly believe that nutrition is the basis of health and well being and that food is a basic necessity and human right. To help my community access food, I am hosting a fund drive to raise money for Utah Food Bank until the end of the year. With your help, my goal is to raise $1000 by the end of 2021. And as an extra bonus, my practice will be matching all money donated up to $1,000 - so we have the potential to raise up to $2,000 for Utah Food Bank.
Help me reach my goal and help get food to those in my local community who need it most!
Visit my fund drive for Utah Food Bank here - which will be active until Jan 1, 2022. Thanks for donating!
Dr. Katie is a next-generation natural medicine doctor and proud dog mom living in the mountain west.