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!
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!
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!
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...
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.
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.
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!
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.
I am writing to you on day 4 of my Spring Clean Cleanse. I've been having fun just allowing. Allowing my body to be irritated (my skin reacts to stress!), to be tired, to be energized at odd times, to be sore from working out or sitting too much. I've been working on learning to let myself be.
A huge part of that allowing struck me today while I was finishing my yoga practice on my Down Dog app (pretty awesome if you haven't tried it), laying in Shavasana (also called "Corpse Pose" - laying on my mat, arms and legs splayed, palms up, eyes closed, breathing slowly). I realized that allowing is a big part of why I entered this cleanse to begin with. It's so hard right now with everyone on high alert, with news cycles moving so quickly, with this shaky ground (we've been having earthquakes weekly here in Salt Lake City)... to just be without striving to do or fix or act. I realized, while laying in Corpse Pose that I need this and many of you need this: peace, quiet, stillness, no screens, no news, no words... nothing.
So, I encourage you to take some time to be in your own version of Shavasana. Sitting on the couch with your eyes closed for 2 minutes? Maybe it's a cup of tea first thing in the morning before the day gets started? Maybe it's getting back into your yoga practice or writing letters instead of emails. Whatever it is, get back to it. You need it.
Sending you healing love,
Spring Clean Cleanse Days 1-2
I'm writing to you from my home quarantine, on my first week of my Spring Clean Cleanse. I have come across some challenges in completing a cleanse this time around and I'd like to share them with you.
Visiting the grocery store right now is a stressful experience! With the virus pandemic there are entry lines, mandated 6' personal space bubbles, low stock on the shelves of essential items like oil, vinegar, beans and vegetables. There's also the issue of needing to wear a mask and gloves in the grocery store. For me, it has seemed like an overwhelming activity that I haven't been able to manage doing more than once per week, which has limited the amount of fresh produce we've been able to keep in the fridge.
The grocery store issues have meant a more limited diet than I'm used to on any cleanse. I want to eat more a variety of fresh fruits and veggies - not fewer! I'm doing my best, however.
No one is immune to the stress of current events - including me! I've been feeling stress, anxiety and not sleeping well. I need to focus on my self care now more than ever (know the feeling?) and so I've been easy on myself about the diet.
Yes, I have been eating more veggies. Yes, I have been limiting my gluten intake but haven't completely eliminated. Yes, I have increased my water intake. Yes, I have been journaling. Yes, I have been decreasing my sugar.
In short, I am not perfect in following my own plan -- which is OK and I totally get the irony! I am doing the best I can for today!
Areas of Focus
Favorite Meals So Far
Seeking a Springtime Clean Up?
Are you spending lots of time at home right now? Getting sick of eating junk food including sandwich cookies which are super high in sugar and other ingredients which your body doesn't appreciate? Maybe that's just me, but I figured if I wanted a break from sugar and other inflammatory foods you might as well!
The term "cleanse" can mean a lot of different things, but I use it to mean a "break". If you think it's time for you to take a break and you want to take some stress off your body for 12-14 days, then download this free guide!
Basics of the program:
- Reduce intake of inflammatory foods
- Start taking a few supplements
- Increase water intake
- Keep a journal about your experience
- I'll be starting the program Monday April 13th and sharing along the way.
- Feel free to start along with me or on your own whenever you're able to.
I have done this program many times myself and I love it. I have posted all the supplements I'll be using on my online dispensary. Look under the category "Spring Clean Cleanse."
What is a Naturopathic Doctor?
When I speak with a new patient, I always ask “have you seen a Naturopath before?” I ask this simple question because I’ve lived all over and people have a wide variety of experience with natural medicine and Naturopaths. I like to make sure we have a shared understanding of the definition of my profession before we begin a visit.
In the spirit of the first visit experience, I’d like to explain what a Naturopath (ND) is and describe what a first visit with me is like.
What is a Naturopathic Doctor?
A Naturopathic Doctor (ND) is a physician who has trained as a general practitioner whose focus is not only on modern medicine, but on traditional healing methods and holistic healing as well. Naturopathic Doctors are able to order labs and imaging, diagnose and treat disease -- like your conventional doctor. The difference is, in naturopathic medicine we attend to the whole person and excel particularly in the treatment and prevention of chronic illness. Naturopathic Doctors use the healing power of the body to assist in regaining and maintaining optimal health. Naturopaths look for things we call “obstacles to cure” when assessing a patient and attempt to remove these barriers to create internal and external balance in the body.
Naturopathic doctors utilize a hierarchy of treatments which move from the least invasive to the most invasive. Treatments such as lifestyle modification, diet changes and a healthy routine are initiated first as they are the least invasive. Next, natural substances or modalities may be used such as botanical medicine (herbs) or hydrotherapy might be introduced. Then the physical body may be addressed through physical medicine. Further along, options such as prescription medications or surgery may be recommended.
Naturopathic doctors work in a variety of settings from private clinics to hospitals and community health centers all over the world. Qualified naturopathic physicians undergo rigorous training before they become licensed healthcare providers. I attended my naturopathic training at National University of Natural Medicine in Portland, Oregon - one of the six accredited institutions of naturopathic medicine in North America.
Naturopathic doctors treat all medical conditions. Commonly seen conditions in the Naturopathic practice include: allergies, pain, digestive issues, hormonal symptoms, heart disease, respiratory conditions, fertility problems, menopause, adrenal fatigue, fibromyalgia and chronic fatigue syndrome. NDs can perform minor surgeries such as removing cysts or superficial stitches, but they cannot perform major surgery. NDs are also trained to utilize prescription medications but typically prefer to use natural interventions first and foremost. Source: www.AANP.com
What is your first visit with Dr. Katie like?
Before the initial visit, new patients will have filled out their intake paperwork so I can get a clear idea of their concerns and current state of health before they walk in the door. The first visit is roughly 60 minutes and gives me a good amount of time to talk with you about your main concerns, establish a connection with you, get to know your health history and lifestyle. The information I gather helps me determine what types of treatments will be best indicated for you. During the visit, a physical exam and vitals check will be done. Treatments may be done on this first visit as well. You will always leave my office with a written or electronic treatment plan. I will also typically order labs for you at this time.
Follow up visits are typically shorter and involve closely tracking your progress on your current treatment plan. Adjustments to a treatment regimen are always considered as we move along on the journey together.
It is my goal to create a safe space in my office where my patients feel at ease and feel comfortable sharing their health information but also asking questions. It is important to me that my patients improve but also that they feel empowered -- after all our health is really in our own hands.
If you have more questions about what a Naturopath is or about scheduling a visit with me, please visit my schedule page to set up a complementary 15 minute consult.
Juice Cleanse - Free Guide!
I get lots of questions about juicing, so I decided to create this guide ... Take a look at my Juice Cleanse Guide! It’s FREE!
Your body knows how to clean itself— but sometimes needs a break from what you’re putting in it! Many organs in your body play major roles in detoxification - but literally every single cell in your body is cleaning itself right this every minute! Your body is innately smart and using a tool like a juice cleanse is simply a tool to help it along.
Consider the juice cleanse a type of "reset" for your body - a pause - as we move from winter into spring.
Have questions? Let me know - send me an email.
I can assure you not everyone in my field comes from a long line of hippies. I sure didn't. In school while my classmates were bobbing their heads during a lecture on the healing power of dandelion root, I felt like the only one with a dark secret -- I had never, ever tasted roasted dandelion root tea!
Many patients come in to NDs (Naturopathic Doctors) not because they randomly chose us, but because a friend or family member (maybe a pushy significant other?!) recommend they go. These patients usually look like deer in the headlights, as I ask many more questions than their MD might or spend much more time talking to them and listening to them than any doctor ever has.
This list is just a gentle nudge for those "Naturopathic Virgins" out there. Before diving in on your initial visit to a Naturopath, why not dip your toes in and get a feel for it first?
5 Things to Try if You're a Naturopathic Virgin (New to Naturopathic Medicine)
Click to Schedule a free consult with me today to find out what kind of work we could get done together!
Dr. Katie is a next-generation natural medicine doctor and proud dog mom living in the mountain west.