By Katarina Meister, ND onJanuary 21, 2025
Cold therapy has been used for centuries, as far back as 3500BC with Edwin Smith Papyrus, the Ancient Greeks and Hippocrates. One of the most prominent forefathers of naturopathic medicine was Sebastian Kneipp, also known as the “water doctor.” In 1849, Kneipp had become… Read More
By Katarina Meister, ND onJuly 22, 2024
We have two parts of our autonomic nervous system – the sympathetic nervous system (“Fight or Flight”) and the parasympathetic nervous system (“Rest & Digest”). When your sympathetic or parasympathetic nervous system is activated, it can trigger a cascade of events that can either adversely… Read More
By Katarina Meister, ND onJune 11, 2024
The widely known genetic polymorphism or snp is the MTHFR enzyme. Methylene-tetra-hydro-folate reductase (MTHFR) is an enzyme that converts folic acid into the active form of folate (methyl-folate). This process is called methylation, where the body adds a methyl group to folate creating methyl-folate, or… Read More
By Katarina Meister, ND onFebruary 21, 2024
Electrolytes are essential minerals that are vital to key functions in the body. The main electrolytes in the body include sodium, potassium, calcium, chloride, magnesium, and phosphate. The number one electrolyte in the body is sodium. Sodium plays a critical role in maintaining hydration, helping… Read More
By Katarina Meister, ND onOctober 10, 2023
Although hormonal contraception was designed to prevent pregnancy, most women are not actually on the pill for contraception. More and more women are using the pill to regulate their periods, reduce menstrual cramps and pain, reduce acne, and/or manage PCOS and endometriosis. The pill is… Read More
By Katarina Meister, ND onOctober 10, 2023
Prolonged stress can have a significant impact on female hormones specifically testosterone, estrogen, and progesterone. Cortisol, our stress hormone, is produced by the adrenal glands in times of stress. Cortisol has several important functions in the body including lowering overall inflammation, boosting energy, regulating our… Read More
By Katarina Meister, ND onOctober 10, 2023
The Gut-Brain Axis is a biochemical and physical superhighway of communication between your gut and your brain via the vagus nerve. Not only can the brain communicate with your gut, but your gut can also communicate with your brain! The balance of these two channels… Read More
By Katarina Meister, ND onSeptember 4, 2023
Red onions are a great source of Quercetin! Quercetin is a flavonoid found in capers, peppers, and onions. Quercetin is a potent antioxidant with anti-histamine, anti-inflammatory, and anti-viral properties. Quercetin can help to heal a… Read More
By Katarina Meister, ND onAugust 21, 2023
With this week’s CSA box, I was inspired to make Watermelon basil salad! This is the perfect side dish for a hot summer day, as the watermelon will help to keep you hydrated –as this fruit is over 90% water! Whenever you have the chance, use… Read More
By Katarina Meister, ND onAugust 3, 2023
This honey has many purposes… it is easy to make and can be a powerful food as medicine example. For one it is a great way of getting in fermented foods which act as prebiotics, and are essential for having a diverse microbiome, and a… Read More
By Katarina Meister, ND onJuly 19, 2023
Recently I had a patient ask a great question… “Why do I have food sensitivities?” To help answer this question, we must first go back to the basics of what food sensitivities are, learn about the risk factors, and then discuss how we can heal… Read More
By Katarina Meister, ND onJuly 11, 2023
A healthy libido is not only important for your mood and relationship, but it is also a marker of a healthy endocrine system. 70 percent of sexual dysfunction is due to hormonal imbalances. The main hormones involved in low libido include cortisol, estrogen, testosterone, DHEA,… Read More
By Katarina Meister, ND onJuly 10, 2023
Did you know that our bodies are made up of 60% water?! Water and hydration status tend to be an overlooked and sometimes underutilized determinant of our health. Water is essential for almost every bodily function. Dehydration can happen quickly if someone is not staying… Read More
By Katarina Meister, ND onMay 23, 2023
Roughage (aka fiber) is essential for so many different physiological processes including stabilizing blood sugar and cholesterol, supporting your microbiome & estrobolome, helping with satiety, and supporting weight loss. Click the links below to learn more about the importance of fiber:… Read More
By Katarina Meister, ND onApril 17, 2023
Getting proper sleep is a determinant of optimal health. In our modern world, this fact has been lost in favor of social, leisure or work-related activities. Back in the day, when the sun went down it became dark and cool, the availability of food and… Read More
By Katarina Meister, ND onApril 17, 2023
Let’s investigate a few reasons why your sleep may be off! Hypothyroidism or low thyroid hormone production can cause trouble with falling asleep and staying asleep. Low thyroid hormones also are associated with reduced growth hormone levels which is necessary for promoting healing, muscle growth… Read More
By Katarina Meister, ND onApril 17, 2023
Optimizing your long-term health starts with your blood sugar. There are nearly 86 million adults with prediabetes in the United States alone. Often these blood sugar imbalances are not addressed until it is medically necessary. In my practice, I continually work with my patients to… Read More
By Katarina Meister, ND onMarch 8, 2023
Lion’s mane, Hericium erinaceus, is a recognized edible and medicinal mushroom that has been used for thousands of years and eaten regularly in countries such as Japan and China.[i] Lion’s Mane is named for its resemblance to a lion’s mane, is also called monkey… Read More
By Katarina Meister, ND onFebruary 14, 2023
At our most recent Gut Reset Workshop, we discussed healing and restoring your microbiome. If you are new to this subject, you may find it interesting to know that as humans we are composed of 10 times as many bacterial cells than human cells. Read More
By Katarina Meister, ND onJanuary 27, 2023
Ingredients 1 cup GF Oats 1 cup Cooked White Quinoa 2 Organic Green Apples Diced 1/4 cup Ground Flax Seeds 1/4 cup Pumpkin Seeds 1/4 cup Hemp Seeds 1/2 cup melted Coconut Oil 1 TBSP Ground Turmeric 2 Tsp Cinnamon 2 Tsp Ground Ginger 1/3… Read More
By Katarina Meister, ND onJanuary 24, 2023
Polycystic Ovarian Syndrome (PCOS) is a type of hormone imbalance characterized by high insulin, high testosterone, and high estrogen. These hormones are what contribute to its symptoms of cystic acne, irregular periods, male pattern hair growth, and weight loss resistance. You can read about PCOS… Read More
By Katarina Meister, ND onJanuary 9, 2023
Ingredients 2 scoops collagen (or sub with a dairy-free protein powder) 2 tbsp Hemp Seeds 2 Beets, fresh and diced 3 Beet greens 1/2 cup Strawberries 1 Banana 2-3 Tbsp Cocoa Powder 8oz Almond milk Blend & Enjoy!… Read More
By Katarina Meister, ND onJanuary 9, 2023
Here is an easy recipe to add to your weekly routine to help improve your gut health and increase diversity in your microbiome. Unlike traditional chicken noodle soup, this recipe features anti-inflammatory spices turmeric, and ginger. Ginger also acts as a warming digestive… Read More
By Katarina Meister, ND onJanuary 3, 2023
January is an especially good time to cleanse to help offset the seasonal overindulgences and reset for the new year. To get started, here are three ways to start supporting detoxification organs at home: 1: Increase liver-supportive foods. The primary organ of detoxification is the… Read More
By Katarina Meister, ND onDecember 21, 2022
Estrogen dominance is the most common hormone imbalance in perimenopausal women that I see in my practice. Different factors that can influence your hormones include stress, nutrition, sleep, activity level, body weight, pharmaceuticals, and exposure to… Read More
By Katarina Meister, ND onDecember 21, 2022
Think about how many different cosmetic or personal care products you use in one day… it probably is more than 10. Think about all the different chemicals in each of those that you are exposing yourself on the daily. Most of these chemicals are endocrine… Read More
By Katarina Meister, ND onDecember 20, 2022
Quick and easy meals shouldn’t come at the expense of your health. Most of us know that processed and fast foods are riddled of nutrients and can lead to poor health, one example is a magnesium deficiency. With that said, if that… Read More
By Katarina Meister, ND onDecember 13, 2022
Magnesium is the top mineral deficiency that is running rampant in highly industrialized nations due to the increased availability of processed and refined foods. Simply put, if we don’t get enough magnesium in our nutrition, we are… Read More
By Katarina Meister, ND onDecember 12, 2022
A healthy gut plays a pivotal role in your overall well-being. From your nervous and immune systems to your mental health and digestive function, the health of your gut can affect every aspect of your health. After periods of stress and overindulgences, a gut “reset”… Read More
By Katarina Meister, ND onDecember 9, 2022
“Magnesium deficiency is rampant and one of the leading causes of chronic diseases including cardiovascular disease and early mortality around the globe, and should be considered a public health crisis.”[i] Magnesium is essential for your mitochondria to function… Read More
By Katarina Meister, ND onNovember 30, 2022
The holiday season can come with many cherished memories surrounding food, notably sweets! Food is indeed a way for us to connect with loved ones. Food can also be the source of our healing but also what ails us. Obesity, hypertension, cardiovascular disease, and diabetes… Read More
By Katarina Meister, ND onOctober 25, 2022
Enjoying your fall favorites doesn’t have to come at the expense of dysregulated blood sugar! Try one of my favorites- Rutabaga Shepherd’s Pie. You might be wondering, “Why Rutabaga?” Compared to potatoes, rutabagas are lower in total carbohydrates and higher in fiber. This means it… Read More
By Katarina Meister, ND onOctober 12, 2022
The liver is the 2nd largest organ in the body! It performs over 500 functions and is one of our main organs of detoxification. The liver is responsible for detoxing drugs, alcohol, fatty acids, steroid hormones, ammonia, environmental toxins and allergens. Toxins are ubiquitous- from… Read More
By Katarina Meister, ND onSeptember 28, 2022
CBD (cannabidiol) is a phyto-cannabinoid, a plant cannabinoid that supports our internal endocannabinoid system (ECS). I frequently get asked, “Are hemp and marijuana the same?” The answer is NO, but they are derived from the same plant Cannabis sativa. To be considered hemp, the amount… Read More
By Katarina Meister, ND onSeptember 18, 2022
One of our most commonly recommended immune supportive supplements at Lakeside is EHB. EHB stands for “Echinacea, Hydrastis, and Berberine.” This supplement contains antiviral and antibacterial herbs along with immune supportive micronutrients. It is indicated for colds and flu. EHB also helps to reduce a fever… Read More
By Katarina Meister, ND onSeptember 13, 2022
The gut microbiota maintains various functions vital to living a healthy life. A person’s microbiota is unique and specific to their lifestyle, environment, and nutrition choices.[i] The colonization of a newborn’s gastrointestinal tract is complete around the first week of life, but the… Read More
By Katarina Meister, ND onJuly 1, 2022
PCOS has a unique footprint for each individual that suffers from this hormone imbalance.Symptoms can range from impaired fertility, lack of menstruation, irregular menstruation,masculine pattern hair growth or loss, anger/irritation/mood swings, and cystic acne.Additionally, women can struggle with obesity, weight loss resistance, and type II… Read More
By Katarina Meister, ND onJune 20, 2022
A good night’s sleep is one of our main pillars of health. Insomnia during perimenopause and menopause can lead to many issues such as fatigue and weight gain. There are several factors that can lead to sleep difficulties during this hormonal transition, such as hormone… Read More
By Katarina Meister, ND onJune 18, 2022
Natural therapies can help with not only improving our skin’s elasticity and appearance of wrinkles, but they can also help prevent DNA damage and reduce your risk of skin cancer. Skin is the body’s largest organ! Skin aging results in changes in pigmentation, decreased skin… Read More
By Katarina Meister, ND onMay 28, 2022
Our hair can be a symbol of our overall health and wellbeing. The growing hair follicle, a hair follicle in the anagen phase, requires a substantial amount of nutrients to sustain the rapid production of new cells, and thus is highly vulnerable to nutrient deficiencies,… Read More
By Katarina Meister, ND onMarch 4, 2022
Regular or long-term use of certain medications can put you at risk for SIBO, otherwise known as small intestine bacterial overgrowth, as well as LIBO (large intestine bacterial overgrowth), IBS and other gut health issues. It is important to note that about 60-80% of people… Read More
By Katarina Meister, ND onMarch 4, 2022
Often the culprit to adrenal fatigue, chronic stress, and weight loss resistance is due to improper utilization of movement! Every day we need to be working towards our movement goals (see below). It is so easy to get in the habit of watching TV after… Read More
By Katarina Meister, ND onJanuary 6, 2022
Struggling with the winter blues? Feeling fatigued, low mood, and socially withdrawn? You may be experiencing seasonal affective disorder (SAD). You’re not alone. There are more than 3 million cases of seasonal affective disorder per year in the US. It is important to note that… Read More
By Katarina Meister, ND onDecember 5, 2021
1. Drink plenty of water. During social gatherings try alternating between an alcoholic beverage and a glass of water to stay hydrated and minimize hangover symptoms. If you struggle to meet your daily water needs, you may find it easier to drink a sparkling mineral… Read More
By Katarina Meister, ND onSeptember 13, 2021
Over the past decade, there has been a steady rise in the consumption of high-calorie processed foods when compared to real, whole foods and water. This leads to an increased risk of chronic health conditions later in life, such as insulin resistance, diabetes, and obesity. Read More
By Katarina Meister, ND onSeptember 10, 2021
You may know that acne forms from an overproduction of sebum and skin cells that block pores which causes inflammation and thus acne. But it is also important to discuss WHY this heppens. Today I am going to be doing a deep dive into the… Read More
By Katarina Meister, ND onSeptember 3, 2021
The amount of sugar-sweetened beverages your child drinks can add up quickly. Check out my post on why we need to pay better attention to the sugar content in our children here. Substituting these beverages with a healthy alternative can significantly decrease their overall weekly… Read More
By Katarina Meister, ND onAugust 20, 2021
Get the same tasty flavor of a PB&J sandwich in a smoothie, which is packed with nutrients. The jelly in old school PB&J sandwiches typically contain high amounts of artificial dyes, added sugars, as well as high fructose corn syrup. This smoothie is the perfect… Read More