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,
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
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."
Did you know your body uses nutrients differently during times of stress vs times of calm? I don't know about you, but I'm feeling more stress more frequently in these days of the great pandemic of 2020 and my body is suffering because of it. The tension I hold in my jaw at night and in my shoulders during the day, just as one example, is depleting my stores of magnesium. You may be experiencing stress in your body as well. If this sounds familiar, you're in luck, because magnesium is a fantastic friend when it comes to facing times of stress.
Benefits of magnesium:
Foods high in magnesium (with greater than 50 mg/serving):
Ok, whenever I see these "foods high in x nutrient" list I always feel let down - what, no recipe? So here's a snack mix you can make with easy to find foods to boost your intake of magnesium.
Magnesium Nut Mix
2 cups pumpkin seeds
1 cup cashews, dry roasted
1 cup almonds, dry roasted
1 bar dark chocolate (60-70% dark), chopped
Mix all ingredients together. Eat & enjoy.
My favorite magnesium supplement is a powder from Professional Formulas and it is called Cal-Mag Effervescent. For one thing it is super high quality and tastes great (tastes like pink lemonade) and it is also inexpensive compared with comparable products on the market like Calm. This product contains not only four forms of calcium, but also four forms of magnesium as well as the calming amino acid glycine. I love taking 1/2 - 1 dose at bedtime.
If you'd like to find this product and more, sign up for and visit my online dispensary.
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.
Our Grand Open House on 2/26/2020 was a success! We had a great turnout of current patients and people curious about our office and what we offered. Dr. Kate Miyagi and I gave out free B12 shots and had a great time chatting with everyone who attended. I'd say my favorite part was the gluten free cookies and cupcakes... Here are some shots from the event.
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.
Event Info - Clinic Grand Open House / Happy Hour
When: Wednesday February 26 4-7pm
Where: Vitalista Medical - 2091 E 1300 S Suite 104 Salt Lake City, UT 84108
Questions: Email or Call for more info!
By now you’ve probably seen the headlines claiming the new coronavirus out of China this Winter is the worst ever. While the cases of coronavirus from China is estimated to be nearly 20,000 currently with over 400 dead, we can't be certain how severe this new virus will be. To be on the safe side, remember to be cautious about who you're around and keep your hands clean! For a primer of natural ways to fortify your immune system... read on.
Conventional Prevention: Both types of virus are most commonly spread by respiratory droplets from infected people, so preventing that spread is key. The CDC recommends symptomatic people (cough, runny nose, fever, etc) wear a face mask to prevent spreading the disease, practice frequent hand washing or hand sanitizer use, avoid exposure to sick people and stay home when you’re sick. People who are healthy enough for a vaccine are recommended to get a flu vaccine.
Natural Prevention: The main idea in the complementary and alternative medicine world is our best course of action is readying the body to be able to withstand any kind of immune insult. That means that maintaining a healthy body is our best chance at preventing infection. In addition to the CDC guidelines, I would recommend patients add immune boosting nutrients, herbs and naturopathic practices:
All supplements listed below can be found by following this link to my online dispensary. Once you sign up, they are listed under my “Anti-Virals” category. Of course, it is best to be checked out by your family healthcare provider if you suspect you may have any type of serious disease especially if you are immunocompromised, pregnant or medically frail.
To schedule an appointment or free phone consult with Dr. Katie, click here!
“I feel tired” is the most common complaint I hear in my office. I would suggest a majority of people suffer from low energy and it affects nearly every area of their lives. Do you feel tired frequently? Do you notice it’s more difficult to problem solve at work when you’re tired? Do you find it hard to cook, clean, and take care of your kids when you’re tired? Do you think fatigue might be contributing to relationship issues and might be keeping you from being your best self?
I’d like to share some of the most common causes of fatigue because we can easily help, and maybe even solve this issue if we look in the right place.