By Sarah Axtell, ND onSeptember 20, 2022
Tahini (or sesame seed paste) is one of the most nutrient dense foods. Here are 5 reasons to include tahini as part of your diet: Sesame seeds/tahini are a good source of protein– 20% protein by weight.Tahini also helps to stabilize blood sugar thanks to… Read More
By Sarah Axtell, ND onSeptember 5, 2022
This Pumpkin Baked Oatmeal is the perfect cozy fall breakfast you can whip up for a crowd on the weekend or as meal prep for the week. It is gluten-free, dairy-free, and refined sugar-free. Ingredients: 2 cups gluten-free rolled oats1 can pumpkin puree1/4 cup… Read More
By Sarah Axtell, ND onAugust 30, 2022
According to the American Institute for Cancer Research, high fiber foods may reduce cancer risk. Here is why: High fiber foods are generally low-calorie and keep you full, thus resulting in a healthy body weight. Maintaining a healthy weight is one of the most important… Read More
By Sarah Axtell, ND onAugust 27, 2022
The first step to achieving hormone balance is to optimize your blood sugar with good nutrition. Eating foods high in refined carbohydrates and sugar can lead to a major spike in blood sugar. Your body then secretes insulin to address elevated blood sugar, which… Read More
By Sarah Axtell, ND onAugust 25, 2022
A supercharged brain-boosting mushroom smoothie to keep you focused and energized Mushrooms are a functional food. Functional foods are foods that go well beyond simply providing calories and good nutrition. They have disease-fighting properties. In other words, they are medicinal, which we get pretty excited… Read More
By Sarah Axtell, ND onJuly 25, 2022
Mushrooms are a prime example of a functional food. Functional foods are foods that go well beyond simply providing calories and good nutrition. They have disease-fighting properties. In other words, they are medicinal, which we get pretty excited about here at Lakeside! Mushrooms have a… Read More
By Sarah Axtell, ND onJune 24, 2022
This quinoa salad has so much flavor! And it couldn’t be easier! Gut Health Tip: Sometimes quinoa can be difficult to digest, resulting in bloating. Soak your quinoa in water and 1 TBSP apple cider vinegar for at least an hour (I often soak… Read More
By Sarah Axtell, ND onJune 23, 2022
Any wild plant will possess more vigor than its farmed (or cultivated) counterpart. Wild blueberries, for example, develop more antioxidants and phytonutrients in order to survive compared to their cultivated counterparts. This resiliency or “anti-fragility” of these wild plants gets passed down to you when… Read More
By Sarah Axtell, ND onJune 6, 2022
Blue Zones are places in the world that not only have high concentrations of people aged 100 and above, but also high numbers of people that have grown old without diseases like diabetes or heart disease. I recently traveled to the Blue Zone region of… Read More
By Sarah Axtell, ND onMay 26, 2022
Feeling run down, depleted, or burned out? Try these 5 energy boosters: Start the day with protein. According to our natural circadian rhythm, morning is a time when we should feel most energized…but that is not the case for a lot of people. If you… Read More
By Sarah Axtell, ND onMay 26, 2022
Papayas are a dietary staple in the Nicoya Peninsula, Costa Rica- a Blue Zone. They are rich in papain, an enzyme that aids in digestion and reduces inflammation. Papayas are also a good source of the vitamins A, C, and E. In addition to the… Read More
By Sarah Axtell, ND onMay 25, 2022
Beets are one of the healthiest vegetables. They are a good dietary source of nitrates, which can be converted to nitric oxide. Nitric oxide enhances exercise performance, improves brain function, and lowers blood pressure. Nitric oxide is essential for optimal blood flow. In order to… Read More
By Sarah Axtell, ND onMay 25, 2022
Intermittent fasting is a pattern of eating in which individuals go an extended period of time (approximately 16 hours) without food. Research shows that the timing of when we fast is actually more important than the total amount of time we… Read More
By Sarah Axtell, ND onMay 9, 2022
Purple corn flour is a dietary staple in the Blue Zone region of Nicoya, Costa Rica. Purple corn is rich in anthocyanins- antioxidants that have anti-cancer and anti-inflammatory properties. Research also shows that the anthocyanins found in purple corn may also be beneficial for helping… Read More
By Sarah Axtell, ND onMay 9, 2022
Inspired by the Blue Zone regions of Sardinia, Ikaria, and Loma Linda Beans are a dietary staple of every Blue Zone. Blue Zones are regions around the world where people live the longest and are the healthiest. This recipe includes white beans, or cannellini beans,… Read More
By Sarah Axtell, ND onApril 15, 2022
Here are Lakeside we are passionate about disease prevention. This preventative medicine study recently published in the journal, Alzheimer’s and Dementia, suggests that managing cholesterol and blood sugar in early adulthood can decrease Alzheimer’s risk. Low HDL levels (“good cholesterol”) and… Read More
By Sarah Axtell, ND onApril 13, 2022
This 4-ingredient cabbage slaw makes for a quick veggie side for tacos. Or add chicken or beans for an easy weekday lunch. Cabbage is a member of the cruciferous vegetable family. Cruciferous vegetables are rich in sulfur-containing compounds known as glucosinolates which support detoxification… Read More
By Sarah Axtell, ND onApril 2, 2022
I recently traveled to the Nicoya Peninsula, Costa Rica, to research the lifestyle of these vital people. Nicoya is a Blue Zone, or a longevity hot spot. In Nicoya, they have the lowest rates of middle-age mortatlity and the second highest concentration of male centenarians… Read More
By Sarah Axtell, ND onMarch 30, 2022
It is well established that calorie restriction can slow the aging process. When we digest food, calories are converted into energy within the mitochondria of our cells. A by-product of this process is free radical production. Excess free radicals in the body can damage proteins,… Read More
By Sarah Axtell, ND onMarch 13, 2022
These cookie bars are sure to satisfy your sweet tooth! I always add ground flax to baked good to boost the gut-loving fiber, anti-inflammatory essential fats, and satiating protein. And not to mention the hormone-balancing effects of flax! Have I mentioned I love flax?!… Read More
By Sarah Axtell, ND onMarch 9, 2022
In the Press: This recipe was published in Natural Awakenings Magazine in 2022 Celebrate St. Patrick’s Day with these sweet spinach muffins. Thanks to the ground flaxseeds and almond flour, they are packed with gut-healthy fiber, satiating protein, and anti-inflammatory omega-3 fatty acids. Dry… Read More
By Sarah Axtell, ND onFebruary 27, 2022
Here at Lakeside, we are passionate about “food as medicine.” But what about “cooking as medicine” (aka culinary medicine)? Yes, cooking itself can be therapeutic! Here are some benefits: –Connectedness– When you cook with real, whole foods, we connect with nature. Cooking also connects us… Read More
By Sarah Axtell, ND onFebruary 13, 2022
You likely have many of these “medicines” in your kitchen cabinet. Season your food liberally with these herbs and spices to not only deepen the flavor of your cuisine, but to also prevent chronic diseases, such as diabetes, heart disease, alzheimer’s and cancer. Here are… Read More
By Sarah Axtell, ND onFebruary 3, 2022
The parsley and cilantro included in this smoothie are excellent detoxifiers; parsley works on the blood and kidneys, while cilantro cleans up the liver. Ingredients: Juice of ½ lemon12-16 ounces water1 cup kale or spinach¼ cup parsley¼ cup cilantro1 scoop plant-based protein powder1 TBSP almond… Read More
By Sarah Axtell, ND onFebruary 2, 2022
Eating foods high in refined carbohydrates and sugar can lead to a major spike in blood sugar. Your body then secretes insulin to address elevated blood sugar, which can then lead to a drop in blood sugar (this is termed “reactive hypoglycemia”). When levels drop,… Read More
By Sarah Axtell, ND onFebruary 1, 2022
It is estimated that our paleo ancestors got 100 grams of fiber daily from fruits and vegetables. Most Americans are only getting about 15 grams per day! Types of Fiber: Soluble Fiber– attracts water and turns to gel during digestion, slowing digestion… Read More
By Sarah Axtell, ND onJanuary 30, 2022
Kale and cabbage are members of the cruciferous vegetable family. Cruciferous vegetables are rich in sulfur-containing compounds known as glucosinolates which support detoxification pathways and help prevent cancer, notably hormone-sensitive cancers such as breast cancer. Cruciferous vegetables help metabolize and balance hormones such as estrogen. Read More
By Sarah Axtell, ND onJanuary 30, 2022
This Curried Chicken Salad makes for a perfect weekday lunch. Serve over salad greens or inside a lettuce wrap. I use Primal Kitchen mayo in this recipe because it is avocado oil-based rather than inflammatory canola oil. Avocado oil is a heart-healthy monounsaturated fat. Ingredients:… Read More
By Sarah Axtell, ND onDecember 24, 2021
This Avocado Chocolate Mousse (aka “Chocolate Mousse of the Gods”) is simply divine! Yep, that’s right, the main ingredient is heart-healthy AVOCADO! But no one will be able to tell… It’s deceptively delicious! Ingredients: 3 ripe avocados 1/2 cup maple syrupor 1-1/4 cup soft dates… Read More
By Sarah Axtell, ND onDecember 3, 2021
IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2021 This Golden Granola is a good way to start the day and/or satisfy your sweet tooth. The turmeric gives this granola its golden hue. Turmeric reduces inflammation, enhances memory, and improves… Read More
By Sarah Axtell, ND onDecember 2, 2021
As we are still dealing with a global pandemic and are now in the midst of cold and flu season, there is no better time to be proactive with your health. We know that comorbidities, such as obesity, diabetes, and heart disease worsen outcomes of… Read More
By Sarah Axtell, ND onNovember 11, 2021
Delicata squash is my favorite. The flesh is sweet and creamy. The skin is edible, making this squash particularly easy to prepare! And not to mention the health benefits…squash is full of gut-loving fiber and immune-supportive nutrients such as vitamin A and vitamin C. If… Read More
By Sarah Axtell, ND onOctober 29, 2021
Yes- that is correct. I’ll say it again- 88% of Americans are metabolically unhealthy. What does this mean and how do we address this? Let’s unpack this: What is metabolism? Simply stated, metabolism is how the body converts food that we eat into energy… Read More
By Sarah Axtell, ND onOctober 28, 2021
I use laboratory assessment a lot in my practice to help prevent disease and identify the root cause of a health condition. We know that inflammation is at the root cause of most chronic diseases. Here are 3 common lab markers of inflammation:… Read More
By Sarah Axtell, ND onOctober 21, 2021
I see a lot of patients for high cholesterol. If total cholesterol is above 200, the conventional approach to to simply take a statin. This is frustrating because this is a rudimentary approach. There is so much nuance to interpreting cholesterol or lipids. A… Read More
By Sarah Axtell, ND onOctober 9, 2021
As a naturopathic doctor, I am always asking patients about their bowel movements. Bowel movements are a window into the state of health of your whole body. In fact, according to the International Institute of Nutrition Research, the health of your colon is a major… Read More
By Sarah Axtell, ND onOctober 6, 2021
This recipe was inspired by the Green Goddess seasoning I recently picked up at Trader Joe’s. Serve with spaghetti squash and marinara. Or these make for a great protein on a salad with green goddess dressing. Consider doubling the recipe and… Read More
By Sarah Axtell, ND onOctober 3, 2021
Purple sweet potatoes are an excellent way to include a hefty dose of antioxidants in your diet. They are a dietary staple in Okinawa, Japan- a blue zone region where individuals have one of the highest life expectancy rates in the world. Avocados are a… Read More
By Sarah Axtell, ND onOctober 3, 2021
Evidence suggests that individuals that eat 1-2 servings of fish per week are more than 1/3 less likely to die of heart disease, our nation’s top killer. This Superfood Spiced Salmon recipe is not only heart healthy, but it is also supportive for your joints… Read More
By Sarah Axtell, ND onAugust 8, 2021
My garden is exploding with zucchinis! I make these muffins as a healthy summer breakfast, snack, or dessert. Thanks to the ground flaxseeds, they are packed with fiber and essential fats. I use a combination of oat flour and almond flour, making them gluten-free and… Read More
By Sarah Axtell, ND onJuly 14, 2021
This salad is perfect for summer. The sweet strawberries and honey mustard dressing is a nice balance to the bitter taste of kale. Ingredients: Salad: 2 bunches of lacinato kale, de-stemmed and chopped 2 TBSP olive oil 1/2 tsp salt 1 cup… Read More
By Sarah Axtell, ND onJuly 12, 2021
These cauliflower fritters are so easy and sure to be a family favorite. Eat them as a side for dinner or as a low carb alternative to hashbrowns for breakfast. My kids like to dip them in ketchup. I like to dip them in this… Read More
By Sarah Axtell, ND onJune 24, 2021
We classically think of melatonin as a trusty sleep-aid. And it is! But there are so many other benefits, notably improving ovarian function, supporting gut function, and acting as a potent antioxidant. Melatonin and the Reproductive System Melatonin is produced in the pineal gland… Read More
By Sarah Axtell, ND onJune 15, 2021
Ashwagandha is one of the most common herbs we recommend here at Lakeside. It has been used in Ayurvedic medicine for more than 3000 years to rejuvenate and revitalize the body. It is an adaptogenic herb, meaning it helps the body adapt by normalizing physiological… Read More
By Sarah Axtell, ND onJune 3, 2021
If you are a woman in your 40’s or 50’s and experiencing hot flashes, night sweats, mood swings, low libido, and/or debilitating changes in your menstrual cycle…suffer no more! These changes are due to a drop in progesterone and estrogen, and this hormonal shift can… Read More
By Sarah Axtell, ND onMay 21, 2021
You are what you eat…but you are also what you absorb! Below are easy food pairings that will improve your absorption of nutrients and enhance the effectiveness of antioxidants. Optimize your nutrition with these 5 easy food pairings. Plant-Based Iron and Vitamin C Spinach and… Read More
By Sarah Axtell, ND onMay 7, 2021
These are my kids’ favorite! I often double the recipe because they go quickly! They are relatively low in sugar and high in fiber thanks to the oats and ground flaxseeds. Ingredients: Dry Ingredients 1 cup oat flour (simply process gluten-free oats in your… Read More
By Sarah Axtell, ND onMay 1, 2021
IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2021. Crisps are often laden with sugar. This one is perfectly sweet without all of the refined sugar. It also contains ground seeds (because my kids don’t like them whole…my sneaky little… Read More
By Sarah Axtell, ND onApril 30, 2021
The endocannabinoid system is your body’s master regulator and plays a crucial role in maintaining homeostasis in the body. Simply put, this system promotes whole body balance. It is the system in your body that is composed of endocannabinoids, which are cannabinoids made naturally within… Read More
By Sarah Axtell, ND onApril 29, 2021
Low levels of serotonin can lead to depression, anxiety, PMS, pain, fatigue, binge eating, hot flashes, low sex drive, and IBS (constipation and/or diarrhea). The most common conventional treatment is antidepressants (such as SSRIs). But there are many natural ways to get your body making… Read More