By Breanne Nalder Harward, MS, RDN- Nervana Medical Dietician

People’s eating habits tend to be more mindless than mindful. The key to changing habits is experimenting to find
what works for you, because not everything always works for everyone. Try these mindful eating experiments over
time, not necessarily all in the same meal, to find what works for you. There are no right or wrong answers; the
point is for you to observe your experience, which can help you make more supportive choices as you become
more skilled in mindful eating.

Experiment #1: Eat What You Want
Consider what it is you really want to eat. Do you believe it is a “good” or “bad” food that you “should” or
“shouldn’t” eat? Take a bite of the food, then move it around in your mouth before you start to chew. Notice the
taste, texture, and temperature. Then chew slowly. If it is a “good” food, did you enjoy it? If not, is it really
something that you like? If you don’t, does eating what you don’t like because it’s “good” really feel good? Does
your definition of what’s good to eat really work for you? How does eating a “bad” food affect you? If it creates
stress, try being neutral about it. It’s just food. Does that change how you experience it? Do you want it as
much—or as much of it—as you thought you did when you no longer think it’s something you shouldn’t eat?

Experiment #2: Sit Down When Eating
Sit at a table or even your desk or the nearest chair before you begin to eat. Does this simple act make a difference
in your ability to tune in as you eat?

Experiment #3: Eat Until You Feel Satisfied
Begin eating only when you feel physically hungry. Pay close attention as you eat. At what point do you feel like
the food stops tasting as good as the first bite? When do you feel your hunger go away? When do you feel as if you
could stop and go for a few hours without getting hungry again? Do you feel full? If not, do you feel like you need
to feel full before you stop? Why or why not?

Experiment #4: Slowing Down
Put your eating utensils down between bites. How does this affect your eating? Focus on the food in your mouth
rather than the food you are planning to eat next. Does this make a difference in your eating? Alternate eating
with your nondominant hand. Does this work to help you slow down and pay more attention to eating?
Periodically pause during your meal to notice how hungry you still are and what you are thinking about. Is your
mind on eating?

Experiment #5: Focusing Before Eating
Take a few deep breaths before you decide what to eat. Even close your eyes or stare
unfocused at nothing. How do you feel? Are you hungry? Are you anxious? Is what you feel like eating affected by
your level of hunger or stress? Does the awareness of what you are feeling affect the choices you make? Try taking
three intentional breaths before eating. On the first, inhale the smells of your meal; exhale any tension you feel.
On the second breath, inhale the intention to eat in a way that feels good during and after the meal; exhale any
judgments about food or eating. On the third breath, inhale relaxation. Then exhale worries and begin to eat. How
does this affect your eating experience? Understand that even people who are highly skilled in mindful eating
sometimes eat mindlessly. Don’t worry about being perfect. When you find what works for you, practice the
strategies regularly so that mindful eating becomes a habit.

Recipe: Granola for Anybody
No bake, nut free, dairy free, gluten free
A food like granola is easy to mindlessly eat. It has healthy ingredients, yet too much of anything can lead to the
issues discussed above. Make a batch but divide it up into appropriate serving sizes. Maybe even put each serving
into a separate container to practice portion control. Also think of ways you could make it more balanced like
having a smaller serving and adding color with mixed berries and pour on some unsweetened nut milk. Follow that
intuition and enjoy with pride that you’re making the best choices for your body.

This no-bake, allergen-friendly granola is a great example of a food that’s easy to overeat, even though it’s full of healthy ingredients. Making it with mindfulness—and practicing portion awareness—can help you enjoy it without going overboard.

This recipe is:
✅ Nut-free
✅ Gluten-free
✅ Dairy-free
✅ No baking required

INGREDIENTS
 1/2 cup sunflower butter (or any nut butter if preferred)
 2 tablespoons honey
 1/2 teaspoon vanilla extract
 1/8 teaspoon salt
 1 cup oats
 1/4 cup Rice Krispies cereal
 3/4 cup mix-ins of choice
(I like pumpkin seeds and raisins. You could also add chocolate chips).

INSTRUCTIONS
1. In a microwave-safe bowl combine the peanut butter and honey. Heat then stir until smooth.
2. Add in all the other ingredients except for the mix-ins. Mix until combined. It's thick and messy at first, but
just keep stirring until a good consistency is formed.
3. Add in any mix-ins of choice, stir through more and then use your hands again to form granola crumbles.

 

 

Utah's medical cannabis program is designed with safety, medical integrity, and public health in mind. One of the most frequently asked questions by patients is: "Why can't I smoke medical cannabis in Utah?" The answer lies in both medical science and state law. Utah's "no-flame" rule means that patients are not permitted to use cannabis via any method that involves an open flame, such as joints, pipes, or bongs.

Here’s what you need to know and why this rule exists:

1. Protecting Lung Health

Combusting cannabis flower with a flame produces harmful byproducts like tar, carbon monoxide, and carcinogenic hydrocarbons. Inhaling these substances can irritate the lungs, worsen chronic respiratory conditions, and reduce overall lung function. Even though cannabis has therapeutic benefits, the method of delivery plays a major role in its safety. Utah favors non-combustion methods to avoid the risks associated with smoke inhalation.

2. Promoting Safer, Controlled Dosing

Unlike smoking, which varies widely in potency and delivery, vaporized or oral cannabis allows for accurate dosing. This is essential in a medical setting where consistency and control matter. Tinctures, edibles, capsules, and vaporizers enable patients and providers to better manage symptom relief while minimizing side effects or accidental overuse.

3. Reducing Secondhand Exposure

Smoking cannabis indoors or in shared spaces creates secondhand smoke, which may impact non-users nearby, including children, the elderly, or people with respiratory issues. Utah’s policy helps limit unintended exposure, especially in multi-family housing or public settings.

4. Supporting the Medical Legitimacy of Cannabis

Utah's program is designed to treat cannabis like legitimate medicine, not a recreational product. Avoiding the use of joints and pipes helps reduce stigma and reinforces the clinical intent behind cannabis treatment. The focus is on professionalism and accountability in patient care.

5. Encouraging Safer Alternatives

The state allows and encourages the use of medical-grade vaporizers, which heat cannabis to a point that releases cannabinoids as a therapeutic vapor without burning the plant. These devices preserve potency, avoid toxins, and provide fast symptom relief for conditions like chronic pain, PTSD, nausea, and more.

Conclusion: Better Outcomes Through Safer Practices

At Nervana Medical, we prioritize evidence-based, compassionate care. Utah’s no-flame rule for cannabis is not a restriction—it’s a reflection of the state’s commitment to safe, effective, and professional medical cannabis use.

If you’re exploring cannabis as part of your treatment plan and want to know more about safe, legal options in Utah, contact Nervana Medical today for a consultation.

Are depression, anxiety, PTSD, or chronic pain holding you back from living fully? Nervana Medical now offers a convenient, affordable, and transformative solution — our Ketamine Troche (Lozenge) Program, designed for individuals seeking lasting relief from treatment-resistant mental health conditions and chronic pain, without frequent clinic visits.

What Is the Ketamine Troche Program?

Our ketamine troches are sublingual (under the tongue) or buccal (between the gum and cheek) tablets that deliver therapeutic ketamine doses safely and effectively in the comfort of your home. This monthly membership program includes:

• ✔️ Initial mental health evaluation
• ✔️ Monthly provider follow-ups and prescription management
• ✔️ Access to the Voyage Integration platform for guided support
• ✔️ Optional 1-on-1 integration coaching for deeper healing

Note: The program includes your medical care and access to integration support; the cost of medication is separate and fulfilled through a compounding pharmacy.

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Who Is It For?

You may be a good candidate if you are:

• Age 18 or older
• Diagnosed with depression, anxiety, PTSD, OCD, or chronic pain
• Have previously responded to ketamine therapy or are appropriate based on assessment
• Emotionally and psychologically stable with a supportive home environment

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Benefits of Troche Therapy

•  Convenience: Treat at home without the need for IVs or injections
•  Autonomy: Manage your care with regular check-ins from our expert team
•  Effective Relief: Especially for those who’ve found IV/IM ketamine helpful
   Support: Ongoing integration and coaching options for personal growth

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How It Works

1. Initial Evaluation – Meet with our provider for mental health screening, consent, and setup
2. Receive Prescription – Troches are custom-compounded and delivered monthly
3. Use At Home – In a safe, quiet space, typically every 2–3 days
4. Follow Up Monthly – Track your progress, adjust dosage, and receive support
5. Integrate the Healing – Optional 1:1 guided coaching helps anchor insights into your daily life and lifetime access for 2x month of Integration coaching with Voyage (virtual with set dates).

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Safety First

Not everyone is a candidate. People with active substance use, uncontrolled psychosis, or certain medical issues may not qualify. Our thorough evaluation process ensures your safety and readiness for at-home ketamine therapy.

Start Your Journey

Get started for $300 initially and $50/month thereafter- includes your consults, ongoing care, and exclusive access to integration tools through Voyage. Medication is prescribed separately and tailored to your needs.

 “I finally feel like myself again. I never thought a lozenge could be so life-changing.” – Actual Patient

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 Comparison: Ketamine Troches (Lozenges) vs. IV (Intravenous) vs IM (Intramuscular) Treatment Options

The efficacy of ketamine treatment varies significantly depending on the route of administration, primarily due to differences in bioavailability and onset of action.

## Bioavailability Comparison

• IV (Intravenous) ketamine has the highest bioavailability at approximately 99-100%, making it the most efficient delivery method[4][9]. This means nearly all of the administered dose reaches the bloodstream and brain directly. IM (Intramuscular) ketamine follows closely with about 90-95% bioavailability[10], while sublingual lozenges have significantly lower bioavailability at only 20-30%[10]. Oral ketamine has the lowest bioavailability at approximately 10-20%[10].

## Onset and Duration

• IV ketamine provides the fastest onset of effects, typically within 10 minutes[10], allowing for immediate relief from symptoms like depression[9]. IM injections also offer relatively quick effects. In contrast, ketamine lozenges (sublingual/oral) must pass through the digestive system and undergo liver metabolism before entering the bloodstream, resulting in a slower onset and potentially diminished efficacy[4].

## Treatment Effectiveness

• IV ketamine is often considered the “gold standard” due to its high bioavailability and rapid action[6]. Research shows it can swiftly alleviate symptoms, even reducing severe depression within hours[4]. The superior bioavailability of ketamine via infusions may result in more effective and faster-acting relief from depression and anxiety compared to other methods[4].

## Administration Control

• IV infusions offer precise dosage control, allowing for real-time adjustments based on patient response[5][6]. This level of control isn’t possible with lozenges or even IM injections. IV administration also allows providers to monitor onset reaction and adjust dosage in a timely fashion[6].

## Practical Considerations

• While IV ketamine may be more effective, ketamine lozenges offer convenience as they can be used at home and don’t require specialized equipment or staff[6]. However, this convenience comes with the trade-off of lower efficacy and less medical supervision[6]. IM injections represent a middle ground, offering high bioavailability without the need for IV access, though they may result in variable absorption rates depending on muscle mass, blood flow, and metabolism[6].

In summary, IV ketamine generally provides the highest efficacy due to its complete bioavailability and rapid onset, followed by IM injections, while ketamine lozenges offer significantly lower bioavailability but greater convenience.

• **IV ketamine** has the strongest and most consistent evidence for rapid and robust antidepressant effects in TRD, with higher absorption and faster onset[1][2][3][5].
• **Ketamine troches** are easier to use at home and may provide longer-lasting effects per dose, but their lower bioavailability means less of the drug reaches the brain, and current research suggests their antidepressant effect may be milder or less reliable than IV or IM routes[2][5].
• **IM ketamine** is fast-acting and has high absorption, but is less studied than IV for depression and also requires clinical administration[5][8].

IV ketamine is generally more effective and faster-acting for TRD than ketamine troches, which may offer convenience and longer duration but with less robust efficacy. Troches are sometimes used as maintenance or booster therapy between IV sessions[2][5]. More research is needed to clarify the long-term effectiveness of troches compared to IV and IM routes.

 Call Nervana Medical today or book online to schedule your Ketamine Troche Evaluation and take the first step toward reclaiming your mental wellness.     

From our Medical Director: I want to make my stance very clear on the ketamine troches- I do NOT believe they are an alternative to in clinic injections or infusions- The studies that have demonstrated efficacy in treatment for TRD are in the setting of injections or infusions and done with a series of 6 within 2-3 weeks. Troches have less bioavailability and when done at home without having gone thru the ketaverse within a clinical setting to have a better understanding of what to expect and how to prepare is something I would say is less than ideal. In my clinical opinion, troches should be utilized as a more cost effective approach for patients who have completed a series and need more maintenance intervention at a more cost effective solution. It should not be a substitute for maintenance injections/infusions but rather used in addition with hopes to increase the duration of time between maintenance treatments. Appropriate patient selection is key-

 

 

Sources

• [1] Ketamine Infusion, Injection, Nasal Spray, or Oral Lozenge https://www.breakthrupsych.com/post/ketamine-infusion-injection-nasal-spray-or-oral-lozenge-which-treatment-is-best
• [2] Efficacy of IV Ketamine vs Lozenges https://nwketamineinfusion.com/efficacy-of-iv-ketamine-vs-lozenges/
• [3] IV Ketamine vs. Ketamine Lozenges: Which Is Best? https://www.ncinstneurohealth.com/iv-ketamine-vs-lozenges-which-is-best
• [4] IV vs. Oral Ketamine: Why Route Matters | Principium in NYC https://www.principiumpsychiatry.com/blog/iv-vs-oral-vs-intramuscular-vs-intranasal-ketamine-why-route-matters/
• [5] IV Ketamine Infusions vs. Intramuscular (IM) Ketamine Injections https://www.klarisana.com/blog/iv-ketamine-infusions-vs-intramuscular-im-ketamine-injections-whats-the-right-choice-for-you/
• [6] Understanding Different Types of Ketamine Therapy: Pros and Cons https://stellamentalhealth.com/resources/different-types-of-ketamine-therapy
• [7] IV VERSUS IM KETAMINE https://utahketamineinfusions.com/iv-versus-im-ketamine/
• [8] Ketamine Troches vs. IM/IV Injection in Durango, CO: What’s Right … https://elevatedmedicine.org/ketamine-therapy/research-and-innovations/latest-findings/ketamine-troches-vs-im-iv-injection-in-durango-co-whats-right-for-you/
• [9] Three Main Routes of Ketamine Administration https://www.advancedbrainbody.com/ketamine-clinic-minneapolis/three-routes-of-ketamine-infusion/
• [10] The Many Ways to Receive Ketamine – EntheoTech https://entheotech.ca/blog/2022/02/02/the-many-ways-to-receive-ketamine-comparing-routes-of-administration/
•  Oral Ketamine in Treatment-Resistant Depression https://pmc.ncbi.nlm.nih.gov/articles/PMC5491240/
• IV vs. Oral Ketamine: A Comparative Analysis https://www.discreetketamine.com/resources/iv-vs-oral-ketamine-for-treatment-resistant-depression-a-comparative-analysis
• Ketamine Infusions and Oral Ketamine: A Comparison of 2 … https://voyagehealing.com/ketamine-infusions-vs-oral-ketamine/
• Comparative Effectiveness of Intravenous Ketamine and Intranasal … https://pubmed.ncbi.nlm.nih.gov/36724113/
• What is Ketamine and How Does it Work? https://avestaketaminewellness.com/what-is-ketamine-and-how-does-it-work/
• Switching From IV Ketamine to SPRAVATO or Vice Versa https://www.jnjmedicalconnect.com/products/spravato/medical-content/switching-from-iv-ketamine-to-spravato-or-vice-versa
• The Difference Between Ketamine and Esketamine (Spravato) for … https://www.midcitytms.com/the-difference-between-ketamine-and-esketamine-spravato-for-depression-treatment/
• Understanding the Different Types of Ketamine Treatments https://www.cambridgebiotherapies.com/understanding-the-different-types-of-ketamine-treatments/

Spring is in full bloom, and so are the fresh updates from Nervana Medical! From exciting new blogs to exclusive monthly specials, we’ve packed this newsletter with beauty, wellness, and everything in between — let’s dive in!

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 Fuel Your Body the Right Way with IV & IM Therapy! 

Feeling tired, run-down, or battling slow recovery? You might be missing key nutrients like Vitamin B12, Vitamin D, Magnesium, and more! Discover how targeted IV and IM therapy at Nervana Medical can rapidly replenish essential vitamins and minerals to boost energy, improve immunity, and revitalize your body. Whether you need a fast recovery, enhanced skin glow, or immune support – we have a personalized solution waiting for you.

 Read More About Nutrient Therapy

This month only — get $25 off any IM or IV treatment!

 Lose the Weight, Not the Volume – Restore Your Natural Beauty!

Rapid weight loss is a major achievement — but it can sometimes leave behind unexpected changes like hollow cheeks or a flatter backside. If you’re noticing signs of ‘Ozempic Face’ or ‘Ozempic Butt,’ don’t worry — we’ve got solutions! At Nervana Medical, we offer powerful treatments like Sculptra, Radiesse, EZ Gel, and Morpheus8 to naturally restore volume, tighten skin, and bring back that youthful lift.

Reclaim your glow and your curves — book your consultation today!

Enrolled in our weight loss program? Now’s the perfect time to restore volume and tighten skin with 20% off Sculptra, Radiesse, EZ-Gel, or Morpheus8.

Break Free and Heal: Discover the Power of Ketamine Therapy

​​​​Addiction isn’t just a behavior — it’s a deep-rooted condition that rewires the brain’s chemistry. At Nervana Medical, we’re offering a new, science-backed path to healing with ketamine therapy. By promoting brain rewiring, easing cravings, and lifting depression, ketamine can be a powerful tool in rebuilding your life after addiction. Healing is possible — and it starts with a fresh mental reset.

 Learn More About Ketamine for Addiction Recovery

Ready to reclaim your life? Click here to book your ketamine therapy!

 Breathe Easy This Season with Kenalog Relief! 

Tired of battling sneezing fits, itchy eyes, and relentless congestion every allergy season? Kenalog injections at Nervana Medical offer a fast-acting, long-lasting solution that can help you ditch the daily pills and enjoy spring or fall without the misery. With just one quick injection, you could experience weeks of clear breathing and symptom-free days.

 Learn More About Allergy Relief with Kenalog

 Natural Pain Relief Starts Here: Explore Cannabis’ Healing Remedies! 

Managing chronic pain doesn’t have to mean relying solely on pharmaceuticals. Nature’s healing remedies offer a science-backed way to ease inflammation, reduce discomfort, and support your body’s natural balance — and Nervana Medical is here to guide you. Whether you’re curious about tinctures, plant-based wellness options, or holistic therapies, our team can help you find the safest, most effective path to pain relief.

 Learn More About Natural Pain Relief Options

Get Expert Care Without Leaving Your Home — Telehealth at Nervana Medical! 

Life doesn’t slow down — and neither should your healthcare. With Nervana Medical’s telehealth services, you can connect with licensed providers for everything from sinus infections to weight loss consultations, all from the comfort of your home. Fast, flexible, and affordable, our virtual visits make taking care of your health easier than ever — no waiting rooms, no stress!

 Learn More About Nervana Medical Telehealth

Ready to experience healthcare on your terms? Click below to book your telehealth visit today!

 A Smoother Neck Is Just a Few Botox Injections Away! 

Say goodbye to those pesky neck bands! Exciting news — Botox is now FDA-approved for treating platysmal bands, giving you a non-surgical option to smooth and rejuvenate your neckline. At Nervana Medical, we specialize in helping you achieve a softer, more youthful profile with quick, in-office treatments and minimal downtime.

 Learn More About Botox for Platysmal Bands

Ready to turn back the clock without surgery? Click here to book your Botox treatment!

May Magic is Here!

Plump It Up with a Little Extra Love!-Buy 2 syringes, get 1 free — it’s the perfect time to refresh your lips, cheeks, or jawline with volume that looks naturally you.

First Time’s a Charm — Save $75! 

New to filler? Let’s make your first visit unforgettable. Enjoy $75 off and walk out with natural, confidence-boosting results.

Share the Love, Split the Reward!

Refer someone new, you get $100 and they get $100!

New Botox Client?

New to Botox? Now’s your chance to smooth, lift, and refresh for only $9 per unit. Start your journey to a more youthful you with our expert team at Nervana Medical.

Smooth Skin Starts Now – 40% Off Any Area!-Ditch the razor and step into silky-smooth confidence this summer. For a limited time, get 40% off laser hair removal on any area.

 

 

Employee Spotlight: Meet Victoria!

This month, we’re shining a light on one of our radiant injectors — Victoria, our Aesthetic Nurse Injector at Nervana Medical! With a background in Burn Trauma ICU and a deep love for aesthetic medicine, Victoria brings both expertise and heart to every appointment. When she’s not balancing facial features like a pro, she’s exploring new cities with her partner, cuddling her Boston Terriers, or learning to ski!

​​​​​​​Come meet the magic behind the needle — you’re going to love her as much as we do!

Stay connected

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Join our text messaging updates: (801) 335-5243

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Thank you for choosing Nervana Medical as your sanctuary of self-care. We are honored to be part of your journey to living your best life. May your days be filled with joy, rejuvenation, and countless moments of self-love. Here’s to your continued radiance and well-being!

Nervana Medical (801) 335-5243

8899 S 700 E #125 Sandy, Utah 84070