By Sarah Axtell, ND onApril 26, 2025
Eat…. Almonds for your skin because they are high in vitamin E. Pistachios for your eyes because they are high in lutein and for your metabolism because they are high in protein and fiber. Walnuts for your brain because they are high in omega-3 fats. Read More
By Sarah Axtell, ND onApril 22, 2025
While everyone’s obsessed with protein (and yes, it’s absolutely important!), let’s also give FIBER the spotlight it deserves. Why fiber is essential: Lowers cholesterol (say goodbye to heart disease risk) Helps with weight loss (keeps you full and boosts your natural GLP-1 production… Read More
By Sarah Axtell, ND onApril 22, 2025
Think you have to choose between natural and conventional medicine? Think again! As Naturopathic Doctors (NDs), we’ve received rigorous training in both pharmaceuticals and natural therapies. We consider: Your unique needs and health goals Potential interactions between meds, herbs, and supplements Side effects and how… Read More
By Sarah Axtell, ND onMarch 30, 2025
Jarred artichoke hearts are a nutritional powerhouse – loaded with antioxidants and ranking among the most nutritious veggies at the grocery store. Plus, they contain silymarin, an antioxidant that supports liver health. I’ve paired them with fiber-rich chickpeas, fresh herbs, and a savory boost of… Read More
By Sarah Axtell, ND onMarch 20, 2025
Quercetin is a flavonoid polyphenol abundant in apples, grapes, onions, tea, tomatoes, and capers. In addition to incorporating quercetin-rich foods in the diet, quercetin can also be taken as an effective supplement for moderating allergic responses and respiratory concerns. In fact, quercetin’s ability to… Read More
By Sarah Axtell, ND onMarch 19, 2025
The alternative milk market has exploded, leaving many feeling overwhelmed. With so many options, it’s hard to know which one to choose. Nutritional content, allergies, environmental impact, and taste all come into play. So, to help you cut through the confusion, I’m breaking down the… Read More
By Sarah Axtell, ND onMarch 6, 2025
This delicious and nutritious dish is a game-changer for bone health, with collard greens packing a whopping 350mg of calcium per serving – that’s more than a cup of milk! Plus, as a cruciferous superfood, collards contain sulforaphane, a potent anti-cancer compound. A deliciously easy… Read More
By Sarah Axtell, ND onMarch 3, 2025
If you feel like your hangovers have gotten worse with age, you aren’t imagining things. Here are 3 physiologic reasons why. Liver metabolism: Liver metabolism naturally slows as we age. As you get older, your liver has fewer enzymes to break down alcohol, meaning alcohol… Read More
By Sarah Axtell, ND onFebruary 28, 2025
Floating– The silence and weightlessness of floating calms my nervous system and relaxes my muscles (thanks to the 1000 lbs of epsom salt in the tank!). I find meditating difficult in the real world, but it comes easy in the floating pod. I go to… Read More
By Sarah Axtell, ND onFebruary 22, 2025
I love canned salmon – it’s a convenient way to get my omega-3’s in, and the tiny bones packed in are a bonus source of calcium (don’t worry, they’re undetectable!). I eat this canned salmon salad with lemon, capers, and dill… Read More
By Sarah Axtell, ND onFebruary 20, 2025
Wearing a weighted vest might make you look like an FBI agent, but the only mission you’ll be on is to strengthen your bones. One in two women over the age of 50 will break a bone due to osteoporosis. And if you break your… Read More
By Sarah Axtell, ND onFebruary 16, 2025
Levels of progesterone are the first to decline in women, usually from around the age of 35 and typically before estrogen. Estrogen levels can wildly fluctuate (highs and lows) throughout perimenopause with an eventual decline. In a healthy menstrual cycle, progesterone rises after ovulation… Read More
By Sarah Axtell, ND onFebruary 5, 2025
Let’s cut through the noise and focus on what really matters. Research shows that eating an abundance of plants and walking at least 7,000 steps per day can significantly reduce all-cause mortality (the risk of death from all causes). In the world of nutrition and… Read More
By Sarah Axtell, ND onJanuary 21, 2025
Get the most bang for your bite! Learn how to select the most nutrient-dense greens with these 3 easy tips: Choose red, purple, and dark green leaves. The more vibrant the color, the more nutrition it is going to have. Red, purple and reddish brown… Read More
By Sarah Axtell, ND onJanuary 3, 2025
The liver is the second largest organ in the body and plays a crucial role in maintaining overall health. It performs over 500 essential functions, including being one of the body’s primary organs of detoxification. This vital organ is responsible for metabolizing drugs, alcohol, fatty… Read More
By Sarah Axtell, ND onDecember 29, 2024
A simple one-pot meal the whole family will love! I make this on New Year’s Day every year as eating black eyed peas is thought to bring good luck, prosperity, and success to the new year. And not to mention the health benefits…they’re an excellent… Read More
By Sarah Axtell, ND onDecember 20, 2024
Beans are a dietary staple of every Blue Zone (regions around the world where people live the longest and are the healthiest) because they are rich in essential vitamins and minerals, and fiber. Due to their fiber content, beans are helpful in stabilizing blood sugar… Read More
By Sarah Axtell, ND onDecember 15, 2024
My family loves tacos. Who doesn’t? These Loaded Crispy Chicken Tacos are delicious and easy, thanks to the crockpot. The chicken is slow-cooked in verde salsa, then wrapped in a tortilla with black beans, olives, and parm. Bake in the oven to achieve that crunchy… Read More
By Sarah Axtell, ND onDecember 12, 2024
Tired of feeling hungry all the time? Sick of snagging snacks between meals, only to feel unsatisfied? Difficulty losing weight? Maintaining a healthy weight and managing blood sugar levels can be challenging, but research suggests that incorporating high-fiber foods into your diet can make a… Read More
By Sarah Axtell, ND onDecember 11, 2024
Healthy doesn’t have to be hard and can taste good too! Try these EASY metabolically healthy dinners. They are all rich in fiber and protein and are ready in a flash. 1. Asian Chicken Lettuce Wraps: Ground chicken with crunchy veggies and a… Read More
By Sarah Axtell, ND onDecember 10, 2024
As the weather cools down, warm up with a comforting, creamy, and healthy twist on a classic pasta dish. This Baked Feta Spaghetti Squash recipe combines the natural sweetness of roasted squash with the tangy richness of feta. Loaded with flavor (and fiber!) and sure… Read More
By Sarah Axtell, ND onDecember 2, 2024
As your naturopathic doctor, my role is rooted in the word “docere,” which means “to teach.” This is undoubtedly my favorite part of my job- teaching and inspiring you to live your best life. 2025 is almost here, which means many people will make resolutions,… Read More
By Sarah Axtell, ND onDecember 2, 2024
Are you ready to turn your health goals into lasting success? Every year, millions resolve to “eat healthier,” “exercise more,” or “lose weight.” But how do you make those goals stick? Join me, Dr. Axtell, for an empowering Metabolic Reset. Together, we’ll explore the science… Read More
By Sarah Axtell, ND onDecember 1, 2024
Long-term weight loss requires thinking of your diet as a lifestyle not a quick fix. Mindset, planning, and eating satisfying and satiating foods are all key to sustainable weight loss. Here is what I share with patients: Love what you eatIt’s all about balance. Eat… Read More
By Sarah Axtell, ND onDecember 1, 2024
If you are feeling bogged down by all of the nutrition information out there and are finding yourself fearful of seed oils, GMOs, heavy metals, toxins, and pesticides in our food, I feel you. There is so much fear mongering out there when it comes… Read More
By Sarah Axtell, ND onNovember 30, 2024
This is like golden milk in pooridge form. During the dry, cool winter months, warm, moist, spiced foods are recommended to ground and replenish the body. This creamy turmeric oatmeal is made with dried turmeric, cinnamon, ginger, and a hint of pepper (to… Read More
By Sarah Axtell, ND onNovember 26, 2024
🍵 How to make the best matcha latte at home: Blend the following in a blender:-12 ounces hot water-1-2 tsps ceremonial matcha (I like Matcha Love, Naoki, and Kenko)-4 ounces… Read More
By Sarah Axtell, ND onNovember 17, 2024
Want to kick-start your metabolism? Drink green tea! Green tea contains the following metabolic powerhouse compounds: Catechins: The catechin, EGCG, in green tea inhibits fat storage and boosts metabolism. Caffeine: Enhances fat burning and increases energy expenditure. Green tea differs than coffee in that… Read More
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 addressing your cholesterol and reducing your risk of heart disease — and you enjoy learning in a supportive group setting — then this is the right approach for you. In our Cholesterol Group Visit Series,… Read More
By Sarah Axtell, ND onAugust 31, 2024
Craving the bold, tangy flavor of Buffalo wings but looking for a healthier, gluten-free option? Look no further than these Buffalo Cauliflower Wings! Crispy on the outside, tender on the inside, and packed with all the zesty goodness of your favorite wing sauce, this gluten-free,… 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 the Perimenopause/Menopause Group Visit is to facilitate a support network among women and provide better tools to navigate… 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