By Sarah Axtell, ND onOctober 29, 2024
Nature has a solution for acid reflux and stomach pain: aloe gel! This natural remedy has not only been proven to soothe gut inflammation, but it also promotes skin renewal and accelerates wound healing. Understanding Aloe’s Components: Aloe Gel The gel is the soothing, inner… Read More
By Sarah Axtell, ND onOctober 24, 2024
Historically, doctors were not just medical professionals; they were family friends—trusted confidants who guided us through health challenges and provided valuable insights into our well-being. They were the ones you turned to when you felt lost, the voice of reason when faced with tough decisions… Read More
By Sarah Axtell, ND onOctober 15, 2024
The quintessential Thanksgiving dessert gets a warm and spicy makeover with our Pumpkin Pie featuring a crunchy Ginger Snap Crust. Ditch the traditional pastry and upgrade your holiday classic with a twist, swapping in gluten-free ginger snaps or graham crackers for an unforgettable flavor… Read More
By Sarah Axtell, ND onOctober 8, 2024
Imagine a cancer treatment plan tailored specifically to you- your genes, your lifestyle, and your unique cancer diagnosis. That’s precision medicine. Precision medicine is a personalized approach to healthcare that tailors treatment to an individual’s unique genetic, environmental, and lifestyle factors. Read More
By Sarah Axtell, ND onOctober 6, 2024
Meet your new Fall obsession: Pumpkin Protein Bites. Creamy, dreamy, and packed with antioxidants and collagen for a radiant glow from the inside out. If you’re looking for a sweet treat but you also want to get your protein in at the same time, then… Read More
By Sarah Axtell, ND onOctober 4, 2024
Castor oil packs have been traditionally used to support various health conditions, primarily related to digestive, hormonal, and inflammatory issues. In the world of natural remedies, few are as tried, tested, and timeless as castor oil packs. Soothe your body and calm your mind with… Read More
By Sarah Axtell, ND onSeptember 5, 2024
Want a breakfast that’s a game-changer for your heart health and taste buds? Say hello to Pumpkin Blueberry Oat Bran Muffins! Made with wholesome ingredients like oat bran, wild blueberries, pumpkin, flax, olive oil and almond flour, these muffins support heart health and stabilize blood… Read More
By Sarah Axtell, ND onSeptember 4, 2024
If you are interested in a “food focused” approach to address your cholesterol and reduce yourrisk of heart disease AND you are interested in a gathering with a small group of like-mindedpeople, then this is the right approach for you. Join me in the kitchen… Read More
By Sarah Axtell, ND onAugust 30, 2024
Looking for a simple yet satisfying dinner that’s packed with flavor and nutrition? I got you with this Sheet-Pan Salmon with Green Beans, Potatoes, and Olives. Not only is it a breeze to prepare, but it also brings together the goodness of heart-healthy salmon, vibrant… Read More
By Sarah Axtell, ND onAugust 30, 2024
This dish is perfect for those busy days when you want something warm and nourishing with minimal effort. This “Slow Cooker Brothy White Beans and Kale” is a true crowd-pleaser—rich, savory, and infused with the deep, cheesy goodness of Parmesan. Plus, it’s packed with the… Read More
By Sarah Axtell, ND onAugust 6, 2024
While abstaining from alcohol is ideal for our health, sharing a drink can sometimes foster connections with friends and family. Light drinking (1-3 servings per week) is probably not going to significantly impact your health…though any alcohol does increase breast cancer risk. This is especially… Read More
By Sarah Axtell, ND onJuly 24, 2024
Make your meals less complicated! 5-ingredient quick meals are my favorite, especially in summer. I like the frozen Spicy Mexican-Style Riced Cauliflower from Trader Joes. But if you don’t like spicy food or if you don’t go to Trader Joe’s, any… Read More
By Sarah Axtell, ND onJune 18, 2024
Each of us respond to stress differently. Some people get exhausted, some get anxious, some feel “wired but tired,” and some fall into depression. Adaptogenic herbs, or adaptogens, can be help the body adapt by normalizing physiological processes in times of high stress. In layman’s… Read More
By Sarah Axtell, ND onJune 18, 2024
Let’s talk about finding your tribe. Or moai. In Japan they refer to it as a moai. Essentially it’s a social support network that gathers for common purposes. It’s the Japanese concept of connection. I recently had someone reach out to do a private group… Read More
By Sarah Axtell, ND onJune 18, 2024
A battery of scientific evidence shows that if you want success in changing something, you should meet with groups of people doing the same. My goal with this Perimenopause/Menopause Group Visit is to facilitate a support network among women and give women better tools to… Read More
By Sarah Axtell, ND onJune 14, 2024
You can’t out supplement a bad diet. With that said, the nutritional content of vitamins and minerals in food has declined significantly in the past 50+ years. Fertilizers, pesticides, and breeding plants for higher yields have reduced the overall nutritional content of food, and vitamin… Read More
By Sarah Axtell, ND onJune 13, 2024
Spirulina is a blue-green algae that is arguably one of the most nutrient-dense greens on the planet. It offers numerous health benefits: Lowers cholesterol Aids in weight loss Good source of vitamin B12,… Read More
By Sarah Axtell, ND onJune 13, 2024
Canned salmon is an excellent source of bone-nourishing calcium and anti-inflammatory essential fats. This salmon salad makes for an easy lunch. Serve over salad greens or inside a lettuce wrap. Ingredients: 2 cans of salmon, drained ¼ cup mayo 1 TBSP dijon mustard 1 TBSP… Read More
By Sarah Axtell, ND onJune 13, 2024
If you love big, filling salads, you have to check this one out! This Mediterranean Salad makes for a vibrant summer meal. Yes, salads can be a main course rich in flavor and satiating protein. Think beyond soggy lettuce drenched in ranch. Let’s redefine… Read More
By Sarah Axtell, ND onApril 26, 2024
Ditch dieting. Make it a lifestyle! Feeling full is more than just eating. It’s about choosing the right foods. Let’s break down satiation and satiety and the best foods to promote long-lasting fullness. Satiation is the main process that determines when we stop eating. Read More
By Sarah Axtell, ND onApril 24, 2024
In the current allopathic medical model, patient visits are short with very little time for questions and discussion. Patients may feel unheard, rushed, and disempowered. This is what I call “passive medicine,” because the patient plays almost no active role in the healing process. Naturopathic doctors… Read More
By Sarah Axtell, ND onApril 8, 2024
This recipe is packed full of protein and fiber to keep your blood sugar stabilized and keep you feeling full for hours. Ingredients: 2 TBSP chia seeds ½ cup plus 2 TBSP unsweetened almond milk 1 scoop plant-based vanilla protein powder (ie. Sunwarrior) 2 TBSP… Read More
By Sarah Axtell, ND onApril 4, 2024
Your eating environment affects your eating habits. In a world where processed food is ubiquitous, the kitchen is one of the only eating environments consumers are in control of. Keeping healthy food out on the counter, such as a fruit bowl, is correlated with… Read More
By Sarah Axtell, ND onApril 3, 2024
This smoothie contains the superfood, moringa. One tsp of moringa provides 80 mg calcium. In addition to moringa being a rich source of bone-building minerals, it also contains phytochemicals and antioxidants that have been shown in some research studies to reduce chronic… Read More
By Sarah Axtell, ND onApril 2, 2024
One of the beauties of collard wraps is that they make you feel ultra-gourmet. You can use them as a low carb wrap, they do not require a lot of time or effort, and they’re beautiful. After all, we eat with our eyes! And the… Read More
By Sarah Axtell, ND onApril 2, 2024
Inspired by Starbucks’ popular egg bites Ingredients: 8 eggs 1/3 cup almond milk 8 ounce jar of sun-dried tomatoes, drained and chopped 2 cups fresh spinach, chopped (or 1 cup thawed and drained frozen spinach) 1 cup feta (optional- omit if you are dairy-free) Salt… Read More
By Sarah Axtell, ND onMarch 17, 2024
In our pursuit of living longer, happier, healthier lives, we often encounter terms like “lifespan” and “healthspan.” What’s the difference? Live Longer: Lifespan Lifespan refers to the total number of years a person lives from birth to death, or in essence, the duration of life. Read More
By Sarah Axtell, ND onFebruary 20, 2024
Buckwheat groats are rich in the flavonoids rutin and quercetin, which are both linked to reduced inflammation. Buckwheat groats are also a great source of fiber to support a healthy microbiome. In addition, buckwheat is rich in minerals, such as magnesium, zinc, and iron. Read More
By Sarah Axtell, ND onJanuary 31, 2024
If you love oatmeal in the morning but don’t want to spike your blood sugar, try these blood-sugar stabilizing carrot cake overnight oats. They are high in protein, packed with fiber, and take just minutes to prepare. Prep them the night before and wake up… Read More
By Sarah Axtell, ND onJanuary 4, 2024
Supercharge your smoothie with one of these superfood powders. The powdered version of these foods are easy to mix in smoothies, baked goods or oatmeal and are an efficient way to maximize your nutrition needs. They can also help boost your energy levels, support your… Read More
By Sarah Axtell, ND onJanuary 4, 2024
There is nothing more comforting than a cup of hot cocoa on a cold, wintry day. Put down the Swiss Miss and swap it for this hot cocoa packed full of superfoods- collagen, cacao powder, coconut oil and raw honey. And as an added energy… Read More
By Sarah Axtell, ND onDecember 29, 2023
Moringa is a greens superfood powder, giving kale a run for its money. It’s rich in vitamins and minerals, notably vitamins A and C, iron, magnesium, zinc, and calcium. It is also rich in antioxidants and has anti-inflammatory properties. It’s been shown to regulate blood… Read More
By Sarah Axtell, ND onDecember 29, 2023
Inability to lose weight is so often due to metabolic inflexibility. Our body has two main metabolic modes- sugar burning and fat burning. Sugar burning mode is like kindling on the fire. Fat burning mode is like putting a log on the fire. You need… Read More
By Sarah Axtell, ND onDecember 6, 2023
Thai curries are one of my favorite foods. This recipe combines all the nourishing and comforting flavors of a Thai curry (coconut milk and spices) AND super-foods like bone broth, sweet potato, kale, ginger, and turmeric. And it’s one of the easiest soups you’ll make. Read More
By Sarah Axtell, ND onNovember 5, 2023
Did you know that a cup of red peppers has almost 3x more vitamin C than an orange?! This soup is a delicious way to incorporate more immune-supportive vitamin C in your diet AND sneak in some other nutrient-packed veggies as well. I use jarred… Read More
By Sarah Axtell, ND onNovember 1, 2023
This Butternut Squash Hummus is the perfect blend of sweet and savory. Tahini makes it creamy (and full of satiating fat and bone-building calcium) and miso gives it an umami punch while also supporting your microbiome. I roast the squash with smoked paprika, cumin, cinnamon,… Read More
By Sarah Axtell, ND onOctober 27, 2023
We know alcohol is not good for us on a regular basis- its hard on the liver, increases the risk of cancer, negatively impacts the gut microbiome, triggers hot flashes and night sweats, promotes weight loss resistance, ramps up anxiety, disrupts sleep….the list can… Read More
By Sarah Axtell, ND onOctober 24, 2023
You have to train for menopause! As estrogen declines, the body is not as good at building muscle. This is why lifting weights and eating adequate protein is crucial during perimenopause. Combining strength training with increased protein intake is the best way to stimulate… Read More
By Sarah Axtell, ND onOctober 20, 2023
A battery of scientific evidence shows that if you want success in changing something, you should meet with groups of people doing the same. Approximately 12% of Americans are considered “metabolically healthy.” That means the other 88% of us aren’t meeting basic medical guidelines for… Read More
By Sarah Axtell, ND onOctober 15, 2023
This 3-Ingredient Hearts of Palm “pasta” recipe is a staple of mine when I am in a hurry. Unlike most dried pastas, it does not need to be boiled (making it ready in a flash!), is low in carbs, and is packed full of fiber. Read More
By Sarah Axtell, ND onOctober 5, 2023
This apple crisp has all the tastes of apple pie but without the fuss. And it’s gluten-free, refined sugar-free, and full of fiber! Apple Filling Ingredients: 5-7 apples, chopped (I use Honeycrisp) 2 TBSP maple syrup 1 TBSP lemon juice 1 TBSP arrowroot starch… Read More
By Sarah Axtell, ND onAugust 28, 2023
I love lightly cooking spinach. It makes it slightly less bitter and more appetizing, especially on a cold day. Ingredients: Warm Maple Dressing: ¼ cup olive oil 2 TBSP balsamic vinegar 1 TBSP maple syrup 1 tsp Dijon mustard ¼ tsp smoked paprika Salt and… Read More
By Sarah Axtell, ND onAugust 28, 2023
The crispy chickpeas on this salad are like croutons only more nutrient-dense, adding fiber and protein to the salad. Forbidden rice is a black rice from Asia rich in both taste and nutritional value. It is so named because it was considered the Chinese Emperor’s… Read More
By Sarah Axtell, ND onAugust 28, 2023
This hearty and healthy salad is made with turmeric-roasted sweet potatoes, lentils, arugula, feta, and candied pecans. Lentils provide soluble fiber- the type your microbiome love. You get an initial blunting of blood sugar just after eating beans. Then, hours later, after your gut… Read More
By Sarah Axtell, ND onJuly 28, 2023
I encourage all of my patients with osteoporosis to eat collards regularly as they are full of bone-building minerals, notably calcium. One cup of collards provides about 300 mg calcium- the same amount in a cup of milk! Tahini (found in the dressing of this… Read More
By Sarah Axtell, ND onJuly 14, 2023
I got turnips in my CSA box this week and was inspired to make turnip fries. Thank goodness for CSAs to inspire me to branch out of my typical “broccoli, green beans, and spinach” routine. The American Gut Study, the largest published study to date… Read More
By Sarah Axtell, ND onJuly 13, 2023
Papaya is one of my favorite fruits. For one, it is such a vibrant, beautiful orange hue, adding a pop of color to your plate. After all, we first eat with our eyes. And not to mention its sweet (but not too sweet) flavor and… Read More
By Sarah Axtell, ND onJuly 7, 2023
I’m a big fan of smoothies. They are a great way to pack in superfoods: greens, flax, chia, berries, matcha, avocados, and maca. The possibilities are endless. But for a smoothie to keep your blood sugar stable and keep you feeling full for hours, it… Read More
By Sarah Axtell, ND onJuly 5, 2023
This Creamy Green Basil Smoothie is bursting with a sweet herby flavor of summer. Strawberries are a relatively low sugar fruit and are packed full of antioxidants and fiber. While many smoothies are full of higher-sugar fruits (such as bananas, mango, and pineapple), this smoothie… Read More
By Sarah Axtell, ND onJuly 1, 2023
IBS is a BS diagnosis. I don’t want to discredit the symptoms associated with IBS because they are absolutely real…the abdominal pain, bloating, gas, constipation, and/or diarrhea can be debilitating. I know all too well the significance of these symptoms because I myself have suffered,… Read More