Everyday Smoothie Recipe

everyday smoothie recipe

Smoothies are quick, easy, delicious, and nutritious! I use this everyday smoothie recipe all. the. time. Before or after workouts, and for a meal replacement when I am on the go.

Smoothie, healthy, breakfast, fruit, vegetarian, gluten free


1 cup unsweetened non-dairy milk (Cashew, almond, coconut, flax)
1 scoop protein powder
1 scoop greens powder
1/2 tsp fish oil
1/8 tsp probiotic
1/2 cup frozen berries
1/2 cup spinach
Optional: ice


  1. Add ingredients to blender or bullet
  2. Mix and enjoy!


The Truth about Leaky Gut and Food Sensitivities

Human Body

How can you prevent or heal leaky gut? Read on for some simple tricks to try at home!

Menopause, aging, hot flashes, insomnia, depression, anxiety


1. Do more yoga

Did you read the part about stress causing leaky gut? Yoga is a great stress reliever and so good for your body. You will feel more relaxed and your abdominals will say “thank you”. Namaste.

2. Ditch the sugar!

Sugar is one of the most inflammatory foods available. Say goodbye to those sugar cravings and crashes that follow. Inflammation leads to a leaky gut!


3. Increase your veggies!

I feel like a broken record with this one, but seriously you guys, eat more veggies. The veggies are important because they are packed with nutrients and fiber. Don’t worry about eating the right veggies – eat the foods you enjoy, just stay away from white potatoes and corn.


4. Rotate your foods

Do this weekly! For example, I like to rotate the non-dairy milks I buy – unsweetened coconut, then almond, cashew, and flax to provide a healthy variety.

5. Probiotics

A healthy gut starts with healthy bacteria! Be sure to talk to your Naturopathic Doctor about a probiotic that is best for you.

“Probiotics are an attractive therapeutic option in IBS given their recognized safety and by virtue of positive biological effects they can exert on the host.” Journal of Clinical Gastroenterology

6. Sleep hygiene

While you are sleeping and resting, your body is working repairing and recovering from a hard days work. Give yourself the opportunity to heal by sleeping at least 7-8 hours per night. Find sleep hygiene tips and natural remedies here.


7. Marshmallow 

No, this is not your favorite campfire treats, but the herb Althea Officinalis, or better known as ‘Marshmallow’. This is one of my favorite herbs. Imagine smearing a warm mallow on the lining of your gut – that is kind of how this herb works. It provides healing and protection to the gut. Drink this as a cold infusion tea.

8. L-Glutamine 

An amino acid found in our every day foods. There have been several studies showing the benefits of L-Glutamine in treating intestinal permeability and conditions caused by it. Talk to your ND for dosing.

Naturopath, homeopath, doctor, natural doctor, edina, woodbury, minnesota

Infertility & Adoption Family Planning Conference

Naturopathic doctor

Dr. Katie will be speaking and answering your questions!


Join me with The National Infertility Association, Resolve. They are hosting their 31st annual Midwest Family Building Conference – Exploring Paths of Hope. This is for families at various stages of family planning – I hope you join us at this fantastic event!

  • FREE expert advice from Integrative Therapy Practitioners (Naturopathic Doctor, acupuncturist, Yoga instructor, and more), Reproductive endocrinologist, adoption agencies,  attorneys, psychologists and other fertility and adoption specialists.
  • FREE giveaways
  • Largest conference of its type in the Midwest

When?  Saturday, November 14th

Time?  7:30 AM – 5 PM

Where?  Fridley, Minnesota

Naturopathic Doctors serving the Twin Cities of Minneapolis and St. Paul, Minnesota
Welcome to Balanced Care

Virtual video & phone visits available

Schedule online by clicking below