By Sarah Axtell, ND onOctober 25, 2015
As Thanksgiving is approaching, you might consider serving this in place of the traditional (and not so healthy!) green bean casserole. This side dish takes 10 minutes max. The Citrus-Sesame Sauce is good on any veggies, but I particularly like it on green beans. You… Read More
By Sarah Axtell, ND onOctober 3, 2015
Alzheimer’s is on the rise, with 5.4 million people in the US affected. Like heart disease and diabetes, Alzheimer’s is lifestyle preventable. Here is my approach to preventing and reversing cognitive decline. It is never too early to start preventing this chronic, degenerative… Read More
By Sarah Axtell, ND onSeptember 8, 2015
You are not only what you eat, but you are also what the animal eats. You are likely aware that choosing hormone-free, antibiotic-free meat, dairy and eggs is the way to go. But it turns out “Grass-fed” is the most important distinction. Grass-fed ensures… Read More
By Sarah Axtell, ND onAugust 29, 2015
I find it difficult to make a good curry. My ultimate comfort food is Thai take-out- so warming, savory and creamy. I think I have finally mastered a homemade curry. You can make this vegetarian if you like with tofu. Or you can use chicken… Read More
By Sarah Axtell, ND onJuly 3, 2015
Not every meal needs to contain meat. I do think “happy meat” (grass-fed, organic) can be included as part of a healthy diet. Eating sustainably-raised, “happy meat” is not likely harmful and can be beneficial by stabilizing blood sugar, increasing HDL (or good cholesterol), decreasing… Read More
By Sarah Axtell, ND onJune 27, 2015
Too busy to cook? Dedicate a Sunday to prepare these freezer-friendly, healthy meals in advance. Simply pull them out in the morning of a busy day and allow to thaw on the counter-top. When you get home, you have a fast and easy meal that… Read More
By Sarah Axtell, ND onJune 27, 2015
In today’s world, there is little free time. Between working, picking up kids, running errands, it seems like every minute is accounted for. Unfortunately, one of the first things that busy people let go of is cooking. This results in eating on the… Read More
By Sarah Axtell, ND onJune 27, 2015
Healthy Meal and Snack Ideas for a Busy Lifestyle Healthy breakfast ideas: -Nut butter (peanut butter, almond butter, sunflower seed butter) and fruit (apples, pears, bananas) -2 hard-boiled eggs and leftover cooked vegetables from dinner -Green smoothie -Oatmeal with… Read More
By Sarah Axtell, ND onJune 25, 2015
Keep your family safe this summer with these quick tips on tick safety: -Wear long sleeve shirts and long pants when going into tick country. Light colors are best so ticks can be easily seen. -Tuck pants into socks and spray the clothes… Read More
By Sarah Axtell, ND onJune 22, 2015
It is officially summer! As the temperature warms up, we tend to gravitate toward fresh, cooling foods, such as salads. This is a new take on a traditional cabbage slaw. Tangy and sweet with lots of crunch. It is a nice way to… Read More
By Sarah Axtell, ND onJune 18, 2015
Many patients come to me on a multivitamin. I am actually not a big fan of supplementing with multivitamins because they contain small amounts (and often poorly absorbed forms) of vitamins and minerals. Rather than supplement with multivitamin, I am an advocate of a… Read More
By Sarah Axtell, ND onJune 14, 2015
My husband often makes these as a treat in our house. They are delicious and could not be easier. Rather than reach for potato chips when craving something savory, try these Curried Nuts. They are also a great way to incorporate the super-spice, turmeric, in… Read More
By Sarah Axtell, ND onJune 14, 2015
Sugar is one of the most toxic, addictive substances in our diets. It’s not just diabetics that need to avoid sugar. If you are looking to lose weight, reduce your blood pressure, fight cancer or balance your hormones, think twice about eating the sweet stuff. Read More
By Sarah Axtell, ND onJune 14, 2015
For a play on pesto, try this Green Pea Pesto. It is great as a dip for raw veggies. It also works well on top of fish or chicken. Green Pea Pesto Ingredients 1 16 oz bag of organic frozen peas, thawed… Read More
By Sarah Axtell, ND onJune 10, 2015
INGREDIENTS 1 ripe avocado ¼ c. cocoa powder ½ c. full-fat coconut milk 3 T. honey or maple syrup 1 t. vanilla pinch salt INSTRUCTIONS 1. Process all the ingredients until very smooth (add in a splash or two more of liquid if needed) 2. Read More
By Sarah Axtell, ND onJune 7, 2015
Hormonal imbalance among women is far too common. The most common hormonal imbalance I see is estrogen dominance. In a world where xenoestrogens (endocrine disrupting compounds that mimic estrogen) are ubiquitous, it is no wonder so many women are struggling with the effects of too… Read More
By Sarah Axtell, ND onJune 7, 2015
Carrageenan is a food additive derived from red seaweed. It is a common additive to dairy products, such as yogurt, cream cheese, ice cream, cottage cheese, as well as dairy milk alternatives (soy milk, almond milk, coconut milk) and infant formulas. It is used as… Read More
By Sarah Axtell, ND onJune 7, 2015
I love making hemp milk, by blending raw hemp seeds and water. Hemp milk is a fantastic alternative to dairy, soy and nut milks for those people suffering from food sensitivities. Try making it yourself (trust me- it is SO easy) to reduce your consumption… Read More
By Sarah Axtell, ND onMay 22, 2015
Have you noticed after eliminating a certain food for some time and then adding it back into your diet that you are more sensitive than ever before? Maybe you seemingly were able to eat pizza without any noticeable effects a few months back but… Read More
By Sarah Axtell, ND onMay 9, 2015
Creamy Spinach Salmon Ingredients 1- 16 ounce bag of frozen chopped spinach 1 can coconut milk 3 tbsp Gluten-free soy sauce (Tamari) 2 tsp dijon mustartd 2 tsp Italian blend of herbs- oregano, thyme, basil Salt and pepper to taste… Read More
By Sarah Axtell, ND onMay 9, 2015
In honor of Mother’s Day, I thought I’d write about a condition I commonly see amongst my patients that are women, especially busy mothers. In today’s world, women are doing it all. We play roles such as mother, partner, employee, housekeeper, daughter, sister, supportive friend,… Read More
By Sarah Axtell, ND onMay 1, 2015
This is a regular in my house as it is SO easy and delicious. I often make it on the weekends and freeze half of it for later meals. It is anti-inflammatory due to the turmeric and ginger and SCD-friendly (adheres… Read More
By Sarah Axtell, ND onApril 3, 2015
Spring is a time to enjoy cleansing asparagus. This recipe contains miso, which is a fermented soy paste available at most health food stores. It adds big flavor and boosts the immune system as it contains gut-healthy probiotics and… Read More
By Sarah Axtell, ND onApril 3, 2015
It is well established that cultures that eat a diet rich in spices are healthier. A spice is defined as an edible, concentrated source of phytonutrients. You likely have many of these “medicines” in your kitchen cabinet. Season your food liberally with these… Read More
By Sarah Axtell, ND onMarch 1, 2015
Cilantro is rich in chlorophyll. Chlorophyll is the “green blood of plants.” Chlorophyll closely resembles a component of our red blood cells, hemoglobin. The hemoglobin in our blood is virtually identical to the molecular structure of chlorophyll. This means that it is a powerful… Read More
By Sarah Axtell, ND onMarch 1, 2015
I often recommend the Specific Carbohydrate Diet (SCD) for my patients with IBS or IBD (Inflammatory Bowel Disease), such as Crohn’s and Colitis. The premise of the diet is to limit/avoid complex carbohydrates (ie. disaccharides, such as lactose and sucrose) along with starches, such as… Read More
By Sarah Axtell, ND onFebruary 14, 2015
You’ve heard the old adage, “You are what you eat,” which is absolutely true. But we are also HOW we eat. In today’s world, we are inundated with distractions while we eat- whether it be eating in front of the tv, eating in the… Read More
By Sarah Axtell, ND onFebruary 8, 2015
If you have been diagnosed with hypothyroidism and are not feeling much different on your Synthroid or Levothyroxine, I urge you to ask your doctor to test you for the autoimmune thyroid condition, Hashimoto’s. Hashimoto’s is an autoimmune condition that results in destruction of the… Read More
By Sarah Axtell, ND onJanuary 16, 2015
Cruciferous vegetables, such as cauliflower, kale, cabbage, brussel sprouts, collard greens, and broccoli, are packed full of nutrients. They contain powerful anti-cancer nutrients, such as indole-3-carbinol. But what about its effect on the thyroid? I have many patients that say because they have hypothyroidism,… Read More
By Sarah Axtell, ND onJanuary 12, 2015
This is one of my favorite winter soups. First, it is absolutely delicious and satisfying on a cold winter day. Secondly, it is full of immune boosting nutrients, such as vitamin C. And lastly, it contains powerful anti-cancer compounds, such as indole-3-carbinol found in cauliflower,… Read More
By Sarah Axtell, ND onJanuary 11, 2015
Many creamy soups are thickened with flour and filled with cream. When it comes to soup, always be sure to ask about ingredients when dining out and read labels carefully at the store. Just because you have a gluten or dairy sensitivity does not mean… Read More
By Sarah Axtell, ND onJanuary 4, 2015
This is my go-to recipe in the winter for cooking those green leafy nutrition power houses: kale, collard greens, rainbow chard, and/or spinach. This recipe is warming, easy and detoxing. What more could you ask for?!I typically double this recipe so I can have an… Read More
By Sarah Axtell, ND onDecember 22, 2014
For many people, coffee is a part of life. Perhaps you drink your morning cup of joe for a morning pick-me up, an afternoon treat or simply out of habit as a morning ritual. More than half of all Americans drink a cup or more… Read More
By Sarah Axtell, ND onDecember 6, 2014
Got Milk? Sure…almond, hemp, coconut or goat. Or even better, grab some collard greens for your calcium source. For years, we have been inundated with the Got Milk campaign. Conventional wisdom advises people, women in particular, to up their calcium intake, particularly… Read More
By Sarah Axtell, ND onOctober 15, 2014
Try this figure-friendly alternative to traditionally high carb rice. Packed with nutrients, this recipe is particularly effective for its anti-cancer benefits. Cruciferous vegetables like broccoli and cauliflower are high in Indole 3 carbinol (I3C), a vegetable component known for its anti-carcinogenic, antioxidant and anti-atherogenic effects. … Read More
By Sarah Axtell, ND onOctober 15, 2014
Try this super healthy fall treat as an alternative to sugary desserts. Pumpkin and chia seeds pack a punch in this recipe chock full of dietary fiber, antioxidants, omega-3 fatty acids, minerals, and vitamins A, C and E. Ingredients: 2/3 cup unsweetened almond milk… Read More
By Sarah Axtell, ND onOctober 15, 2014
You can use this recipe as a template for any cream-style soup. For a whole new taste, try substituting spinach, parsnips, or cannellini beans for the broccoli. Ingredients: 2 garlic cloves, peeled 1 medium yellow onion, chopped 2 tbsp extra virgin olive oil… Read More
By Sarah Axtell, ND onSeptember 10, 2014
Serves 4 Pumpkin and cumin work so well together, and the addition of salty feta makes these fritters quite irresistible. Eat them just as they are, or serve them with salad and plain yogurt for dipping. Ingredients 1 can organic pumpkin… Read More
By Sarah Axtell, ND onSeptember 3, 2014
Teff is my favorite gluten-free, whole grain baking flour. Teff is an ancient Ethiopian grain, tiny in size, but packed with nutrients. It’s higher in protein than wheat, and has a high amount of calcium and thiamin (a b vitamin). AND it has 2X the… Read More
By Sarah Axtell, ND onSeptember 1, 2014
You may have been told by your doctor that you have too much stomach acid and that you need to take an antacid. Overproduction of stomach acid is far less common than low stomach acid (hypochlorhydria) or no stomach acid (achlorhydria). Hypochlorhydria is a serious… Read More
By Sarah Axtell, ND onJuly 24, 2014
Searching for new ways to get veggies into your little one? Let’s get bakin… Buckwheat Zucchini Muffins (suitable for 12 mos and beyond) While buckwheat is commonly referred to as a cereal grain, it is actually a fruit seed. It is in… Read More
By Sarah Axtell, ND onJuly 24, 2014
This recipe has the taste of a slow cooked stew, but it only takes about 35-40 mins. I used red lentils, which are very small, making them fast to cook and very soft. I make a double batch so I have some left over… Read More
By Sarah Axtell, ND onJuly 24, 2014
In the past, eggs have gotten a bad rap for being too high in cholesterol. People started eating egg whites, making chemical-laden egg beater omelettes or avoiding them all together. However, eggs can be one of the healthiest foods you feed yourself… Read More
By Sarah Axtell, ND onJuly 24, 2014
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 rice, and anyone else was forbidden to eat it. It has a rich, nutty flavor. Forbidden rice is a… Read More
By Sarah Axtell, ND onJuly 24, 2014
These vegetable pancakes are like hash browns, but are filled with so much goodness. Unlike potatoes, these patties will not spike your glucose (ie. lower on the glycemic index). They are colorful, meaning they are rich in antioxidants. Always aim to eat lots of colorful… Read More
By Sarah Axtell, ND onJuly 24, 2014
Need a boost? Top your food with these items and turn your food from just so-so to super! 1. Ground flax seed- Add 1-2 tbsps to your favorite soups, salads, sauces, yogurt, oatmeal and cereal. Grind them in a coffee grinder to… Read More
By Sarah Axtell, ND onJuly 24, 2014
It is best to introduce solid food at 6 months. It is optimal to avoid grains and cow dairy for the first year of your child’s life. Why, you ask? It really comes down to human physiology and anatomical (intestinal) development. Babies GI systems are… Read More
By Sarah Axtell, ND onJuly 24, 2014
Is your little one hungry before bed? Maybe he didn’t get enough protein today… Or it was a challenge to get him to eat his veggies today…if so, a green smoothie is the perfect “last snack.” Try a smoothie packed full of… Read More
By Sarah Axtell, ND onJuly 24, 2014
Baking with nut flours adds lots of satisfying protein and heart healthy fat to your baked goods in addition to cutting down on carbs. These muffins are low on the glycemic index (ie. diabetic friendly) and gluten-free! And one more bonus- they… Read More
By Sarah Axtell, ND onJuly 24, 2014
One of my favorite sayings, “Let food be thy medicine and medicine be thy food,” is getting renewed interest lately. Functional foods are defined as any healthy food claimed to have health-promoting or disease-preventing properties beyond the basic function of supplying energy or calories. Today,… Read More