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Dr. Sarah L. Sjovold ND
Joining you in your pursuit of healthy, joyful, and balanced living.
Joining you in your pursuit of healthy, joyful, and balanced living.


Strengthen your defences, deliciously.

Kick that cold or flu to the curb with this vitamin and mineral-rich vegetarian broth.

1 ounce of dry reishi mushroom
1 ounce of dry shiitake mushroom
4 Tbsp of dry, chopped sea vegetables (i.e. seaweeds - any kind)
1 ounce of astragalus bark
1 inch piece of fresh ginger root
4 Tbsp of organic barley
4 Tbsp of organic brown rice
2 cups of chopped, organic vegetables of choice

1) Soak mushrooms, sea vegetables, astragalus, and ginger root in water. Add enough water to cover, plus an extra inch of water on top.
2) When the mushrooms are soft, cut into pieces. Put aside sea vegetables
Note: Save the soaking water, but discard the astragalus and ginger.
2) Pour 8 cups of fresh water into a large pot and bring to a boil. Add the soaking water and let simmer for 5 minutes.
3) Add remaining ingredients including the chopped mushrooms and sea vegetables to the pot and let simmer for 30 minutes.
Makes 6 servings.
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Bounce back faster.

Sometimes, even your best efforts don't keep the nasty cold or flu away. Instead of suffering the endless sniffling and coughing, and going through a Costco-sized supply of tissue, consider giving your body a boost of high dose vitamin C to shorten the duration of your cold or flu. Vitamin C has been shown to boost white blood cell counts which improves immune defenses. It also has a strong anti-inflammatory affect and can improve the low energy and depressed mood which often accompany sickness.

VITAMIN C TO BOWEL TOLERANCE: For an acute cold or flu, start by taking 1000mg of buffered vitamin C orally in either a capsule, tablet, or powder form. Increase the dose by 500-1000mg every hour until you reach bowel tolerance (i.e. loose stool). At that point, decrease the dose slightly and maintain until symptoms resolve. Return to a maintenance dose of 1000mg per day.

IMMUNE MAX I.V. or COLD & FLU BUSTER I.V.: I.V. therapy allows a much higher dose of vitamin C to be administered than could ever be taken orally because it does not have the side effects of diarrhea and heartburn which often accompany oral doses, therefore making it a more tolerable option.

The vitamin C is combined with other other nutrients such as B vitamins (these vitamins are needed for energy production), and Zinc (a mineral with strong anti-viral properties) which are directly absorbed into the tissues via the bloodstream, thereby bypassing the digestive tract and liver. This method of infusion allows for a more rapid recovery from cold and flu symptoms.

For more information about how to shorten your cold or flu recovery time, or to make an appointment or book an I.V. with Dr. Sarah, please call 604-888-8325.
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Nature and laughter - still the best prescriptions, even as the days get darker, shorter, and colder... (ESPECIALLY as the days get darker, shorter, and colder!) :)
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If you can take nothing else, take these...

I am a firm believer that supplements can play a key part in enhancing our body's natural abilities to heal itself.

Bluntly said, food today isn't what it used to be. Poor farming practices, environmental pollutants, and pesticides have depleted nutrients from the soil, or the food undergoes so much refining and processing that any remaining nutrient content is further decreased, even eliminated.
Considering this, we need to be mindful of what, and how, we eat. Your best bet to reap the highest health advantages is to eat a well-balanced diet of fresh, whole, organic foods, but sometimes this may not always be doable. With that in mind, if you can take nothing else, supplement your diet with the following:

Multivitamin/Mineral: The average N.American diet consists of high levels of refined sugar, sodium, flour, trans-fats, and other refined, processed foods that are low in nutrients and contribute to malabsorption of what nutrients they contain. Many pharmaceutical drugs also cause nutrient depletion. A quality multivitamin/mineral supplements your body with essential vitamins and minerals that may otherwise be lacking in your diet.

Omega-3 Essential Fatty Acid: Our bodies require different kinds of fats to maintain healthy cells, tissues, organs, hormones, neurotransmitters, immune cells, etc. The body is able to manufacture some of these fats itself, but some "essential" ones must come from our diet. Of these essential fats, Omega-3, is often low in the average diet, which leads to problems such as mood swings, dry skin, sore joints, and inflammation. The best sources are found in deep cold water fish (cod, halibut, mackerel, sardines, salmon, etc.). Other sources include: ground flax and hemp seeds and their oils, chia and pumpkin seeds, walnuts.

Probiotics: Much of our food nowadays is pasteurized and processed. As a result we don't get the same exposure to healthy bacteria as our ancestors. Healthy bacteria in the gut make Vitamin K, help digest food, and prevent a myriad of diseases from occurring. Eighty percent of our immune system activity is based in the gut! Taking a quality probiotic daily preserves the delicate balance that is required for a healthy gut and immune system, and in turn enhance our overall health.

Lastly, don't forget two of nature's best supplements that are abundant at this time of year - sunshine and fresh air! If possible, get outdoors where you can spend a moderate amount of time in the sunshine and breathe some fresh air. It will do your body good!
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Here in North America we're familiar with "spring cleaning" - the practice of giving our houses a fresh, clean start after being cooped up all winter. Well, why not give our bodies a "spring cleaning" too with detoxification?

Detox is an ancient cornerstone of natural healing, based on the principle that illnesses can be caused by accumulation of the toxic substances (pollutants, chemicals, and other toxins) in the body. When they accumulate faster than your body can excrete them, they eventually interfere with your body's ability to function properly.

There are few more powerful ways to give your body a break and beat fatigue, pain, skin and digestive concerns, and other chronic illnesses. That's why many naturopathic doctors recommend that we detox once or twice a year in order to maintain a healthy body and fight disease. Keep reading to find out simple ways you can make a detox difference.


1) Stay well hydrated with 6-8 glasses of purified, filtered, or spring water. These sources contain the least amount of potential toxins.
2) Let's lemon! Drinking a cup of warm water with the fresh juice of 1/2 a lemon first thing in the morning helps cleanse your system and get digestion moving.
3) Eat organic as much as possible to avoid pesticides and reduce the toxic load on the liver.
4) Get berry boosted. Blackberries, blueberries, strawberries, and raspberries are cleansing powerhouses, high in antioxidants, and "berry" delicious!! Try making a smoothie, adding them to salads, or snacking on them raw for tasty results.
5) Go crazy for cruciferous and alliums! Broccoli, cabbage, cauliflower, brussel sprouts, garlic, and onions all contain sulfur compounds that help neutralize toxins and strengthen the liver. Eat 1-2 cups of these veggies each day.
6) Avoid the liver haters - saturated fats, hydrogenated oils, sugars/refined carbs, caffeine, alcohol, tobacco, and food preservatives. All obstruct the liver's ability to function properly.
7) Go green with green tea. Not only does it neutralize toxins in the body, but it fights disease and can help with weight loss too!!

Doing detox isn't difficult, and your body will thank you!
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It’s finally spring!!... which also means the arrival of hay fever season for many people. For those of you who battle the itchy eyes, stuffy nose, puffy eyes, and constant sneezing of seasonal allergies, here are some tips to help you reduce, even eliminate, the severity of your symptoms so you can get on with living your life to the fullest. Let's turn hay fever into spring fever!


If hay fever has you feeling miserable, here are some simple lifestyle and diet strategies you can implement to improve your quality of life and help you thrive (not just survive) when the pollen flies.

1) Bring in the freshness. Pollen can easily find its way indoors, so consider purchasing a HEPA (high-efficiency particulate air) filter. These eliminate up to 99.97% of airborne particles that can contribute to seasonal allergies. Reputable companies include IQAir and Mission Allergy. (Note: no compensation has been received to endorse these companies)

2) Flush it! Sinus flushing with a saltwater solution is an ancient treatment for allergic symptoms, and can provide much sought-after relief from the facial pain, headaches, watery discharge, and nasal congestion associated with hay fever. The Neti Pot is a popular nasal irrigation tool.

3) Be prepared. Leave home armed with the information you need by checking the day's pollen forecast (available through In general, pollen levels are highest before noon, so adapt your day as needed.

4) Ditch the hair products. Turns out your tresses are one of the best traps for pollen and spores floating past on the wind. Using sticky or oily hair products (sprays, gels, etc.) traps them even more effectively. Try going product-free, or wash your hair often to breathe easier.

5) Have some honey. Science is inconclusive, but many people swear that eating a few tablespoons of locally-sourced honey daily desensitizes them to their pollen allergies. The honey is thought to contain trace sources of local pollen that caused the allergic reaction, and eating some daily could help develop an immunity against the allergens. It may be worth trying - if it doesn't relieve the hay fever, it will benefit you in many other ways.

6) Go pro! You wouldn't think it, but your gut is linked to your stuffy nose. By strengthening your digestive tract with probiotics you are boosting your body's immune system to fight the inflammation from allergy symptoms. (Probiotics are found in yogurt, sauerkraut, kimchi, kombucha, kefir. Also, capsule or tablet form.)

7) Try nature's antihistamines. Magnesium (found in wheat germ, nuts and seaweed), Quercetin (found in onions, apples, berries and green tea), and Vitamin C (found in bell peppers, all leafy green cruciferous vegetables (i.e. broccoli, kale), berries) have all been shown to have anti-inflammatory and antihistamine effects on the body, reducing or even preventing allergy symptoms.

Adapted from: 10 Step Allergy Survival Kit: conquer the season of sneezes (n.d.). In Alive Magazine online. Retrieved from
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