Dr. Jenny's Weekly Five

Bites, Finds & Better Health

Volume 10

Happy Mid-September, Salus Community!

September has a way of inviting us back into rhythm. The mornings feel a little cooler, fall flavors are returning, and many of us are settling into fuller schedules after summer.

This week’s edition is about progress that feels realistic—not perfect. We are looking at why 7,000 steps may be a meaningful health target, how to make daily movement easier, and what emerging research tells us about ultra-processed foods. I am also sharing three thoughtful books on complex chronic illness, a conversation with CIRS expert Dr. Eric Dorninger, and a bright citrus recipe that feels like a little square of sunshine.

Pour yourself a cup of tea, find a comfortable spot, and let’s get into this week’s Salus Five.

1. The Latest in Medicine News

7,000 Steps May Be a More Realistic Sweet Spot

The familiar 10,000-step goal is not the only number associated with meaningful health benefits. A large systematic review and dose-response meta-analysis published in The Lancet Public Health evaluated 57 studies and more than 160,000 adults. Compared with about 2,000 steps per day, reaching 7,000 steps was associated with a 47% lower risk of death from any cause, along with lower risks of cardiovascular disease, dementia, depressive symptoms, type 2 diabetes, falls, and cancer mortality.

This does not mean that 7,000 is a magic number or that more movement is unhelpful. It means that a realistic target can still offer substantial benefits—and even moving from 2,000 to 4,000 steps may matter. Your best goal is usually a gradual increase from your own baseline, adapted to your health, mobility, and energy.

Read the study

Ultra-Processed Food Patterns Deserve More Attention

A nationally representative study of 2,038 U.S. adults ages 50 to 80 found that 12.4% met criteria for an addictive-like pattern of ultra-processed food intake. The rate was higher among women, and highest among women ages 50 to 64. These patterns were also associated with poorer self-reported physical health, mental health, and social well-being.

Because this was a cross-sectional study, it cannot tell us what caused what. Still, it reminds us that food choices are not simply a matter of willpower. Many ultra-processed products are engineered to be easy to eat quickly and difficult to stop eating. A helpful first step is not an overnight pantry overhaul—it is adding more recognizable, minimally processed foods to the meals you already eat.

Read the study on PubMed

2. Simple Ways to Upgrade Your Health

Try a 10-Minute Walk After One Meal

You don't need a full, uninterrupted hour to move more. Start with a 10-minute walk after the meal that is easiest for you—often lunch or dinner. It adds steps, breaks up sitting time, and may support the body’s post-meal glucose response.

Make it easy: Keep comfortable shoes by the door, invite a family member, take the dog, or use the walk to call a friend.

Build gradually: Check your current average step count for a few days, then add 500 daily steps. Once that feels natural, add another 500.

Honor your body: If walking is not accessible, seated movement, resistance bands, swimming, cycling, or brief mobility sessions still count. The goal is consistent movement—not earning a particular number on a device.

3. Favorite Books

These titles may also be available as audiobooks or Kindle books.

The Sensitive Patient’s Healing Guide — Neil Nathan, MD

Created for people whose systems react strongly to medications, supplements, foods, chemicals, or treatment itself, this book brings together clinicians who work with complex environmental illness, Lyme disease, EMFs, mast-cell activation, and nervous-system dysregulation. Its central message is valuable: sensitive patients often need a slower, more individualized path.

Toxic, Second Edition — Neil Nathan, MD

This updated resource explores mold toxicity, Lyme disease, multiple chemical sensitivity, and other environmental contributors to chronic illness. It is especially helpful for understanding why symptoms can span multiple systems and why identifying triggers may be an important part of recovery.

get the book here

4. Trusted Podcasts & YouTube

Dr. Eric Dorninger: Understanding CIRS, Biotoxin Illness & the Healthiest Home in America

Dr. Eric Dorninger, ND, LAc, is a CIRS-focused clinician and educator with advanced training in the Shoemaker approach. He's also one of my mentors. In episode 41 of The Awakening Spaces Podcast, he explains why some people remain ill after biotoxin exposure and why the health of the building itself can be central to recovery.

The conversation covers CIRS, mold, actinobacteria and other indoor exposures, common gaps in building evaluation, and the relationship between the environment and persistent symptoms. It is a detailed episode, but a worthwhile listen for anyone trying to understand why “the mold is gone” does not always mean that an indoor space is healthy.

My takeaway: A good medical plan cannot fully compensate for ongoing exposure. When CIRS is suspected, both the patient and the environment deserve careful evaluation.

Listen to the episode

5. Featured Recipe

Meyer Lemon & Lime Gelatin Cubes

A clean, real-food take on the childhood classic. Fresh citrus juice, raw honey, and grass-fed gelatin set into firm little cubes you can eat with your fingers. They come together in about ten minutes of active time and live in the fridge for a week, ready to grab between meals or after a workout.

Ingredients

• 1 cup fresh Meyer lemon juice (about 5–6 Meyer lemons)

• 1 cup fresh lime juice (about 8–10 limes)

• ½ cup filtered water, divided

• ⅓–½ cup raw honey, to taste

• 5 tablespoons unflavored grass-fed beef gelatin

• Zest of 1 Meyer lemon, optional

Instructions

1. Bloom the gelatin. Pour ¼ cup cold filtered water into a small bowl. Sprinkle the gelatin evenly over the surface and let it sit undisturbed for 5 minutes. It will absorb the water and become thick and slightly spongy; this helps prevent lumps later.

2. Warm the juice. Combine the Meyer lemon juice, lime juice, remaining ¼ cup water, and honey in a small saucepan. Warm over low heat, whisking gently, until the honey dissolves completely. Do not simmer.

3. Dissolve the gelatin. Remove the saucepan from the heat. Add the bloomed gelatin and whisk continuously until fully dissolved and the liquid is smooth. If small pieces remain, return the pan briefly to very low heat and continue whisking. Stir in the zest, if using.

4. Pour and chill. Pour into an 8-by-8-inch glass baking dish or silicone mold. Refrigerate undisturbed for 3–4 hours, or until fully set and firm to the touch.

5. Cut and store. Run a thin knife around the edges and cut into 1-inch cubes. Lift out with a small spatula and keep in a covered glass container in the refrigerator for up to 7 days.

Make It Your Own

• Add 1 tablespoon freshly grated ginger for a warming seasonal kick.

• Replace half the lime juice with orange juice for a milder, sweeter cube.

• Add a pinch of fine sea salt to sharpen the citrus flavor.

• Arrange thinly sliced strawberries or edible flowers in the pan before pouring for a beautiful presentation.

What to serve with them: Enjoy two or three cubes as a between-meal snack, a post-workout bite, or a light dessert. They pair beautifully with herbal tea or a small handful of raw almonds.

Share Your Creation

Did you make this week’s recipe? Send us a photo and tell us how it turned out! With your permission, we may feature it in a future edition of The Salus Five. We will remove personal and identifying information. Participants will also be entered for a chance to receive $25 off a future appointment with Dr. Jenny.

Refer a Friend and Receive $25 Off

We are always grateful when patients share Salus Natural Medicine with friends, family members, and loved ones. If you know someone who may benefit from naturopathic or functional medicine care, we would be honored to support them. As a thank-you, you will receive $25 off your next appointment after your referral completes their first visit.

Need a Quick Check-In?

Salus Natural Medicine offers shorter appointments when a full-length visit is not needed. Depending on clinical needs and availability, a 15- or 30-minute appointment may be appropriate for GLP-1 follow-ups, hormone refills, supplement reviews, presurgical preparation, focused lab reviews, or a check-in on an existing treatment plan.

Contact the office to determine the most appropriate appointment length for your needs.

What Would You Love to See Next?

More recipes, favorite finds, health tips, local gems, or a medical topic you have been curious about? Hit reply and tell me what you would like to see in a future edition.

Wishing you a healthy, grounded, and restorative week.

Warmly,
Dr. Jenny Valencia Root, ND, FMCP-M
Salus Natural Medicine

This publication is provided for educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease and is not a substitute for individualized medical advice. Please consult Dr. Jenny or another qualified healthcare practitioner before beginning a new supplement, medication, treatment, or wellness program.

Recommendations are made in good faith. Please exercise personal responsibility when trying new products. None of the links in this newsletter are affiliate links.