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Natural Health and Wellness for the Whole Family

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The Do’s and Don’ts of Healthy Digestion

By Joanne Aponte, ND onMay 16, 2024

DO DON’TEat in a calm, relaxed stateEat on the run, mindlesslyBe mindful – Turn off the TV, put down the book, focus on eatingBe distracted or overstimulatedSit at the dining tableEat in your bed or your car3 meals per day with space in-betweenAlways snacking and… Read More


In the age of passive medicine, naturopathic doctors act as a catalyst for change as they empower patients to play an active role in their health.

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


Why is Perimenopause So Hard?

By Joanne Aponte, ND onMarch 28, 2024

Perimenopause is a natural transition and a normal process. But as many of us 40+ women know, it can be a difficult transition. During perimenopause our hormones are changing. First Estrogen levels climb (up to 3 times higher!) and can fluctuate drastically. At the same… Read More


Top Supplement Support for Perimenopause

By Joanne Aponte, ND onMarch 18, 2024

Magnesium glycinate I think every woman over 40 should take extra magnesium, this is the #1 thing to take! Magnesium helps stabilize the HPA axis and calms and balances our nervous systems and helps your body metabolize excess estrogen. The typical dose is 400mg per… Read More


Healthspan vs. Lifespan

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


Electrolytes: When and How to Use Them

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


Your Stress Response and the Circadian Rhythm

By Joanne Aponte, ND onFebruary 13, 2024

How we handle stress has a lot to do with how our HPA Axis functions. HPA Axis stands for Hypothalamus-Pituitary-Adrenal Axis, this is our  brain’s communication with our adrenal glands (our stress glands). It is closely related to our nervous system. When this system is… Read More


Top Superfood Powders

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


Why Is Losing Weight So Difficult?

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


Meal Planning Tips

By Joanne Aponte, ND onNovember 21, 2023

Meal planning does take time, I have not found a way around this! But there are ways to make it easier and less time consuming. Set aside time each week to meal plan and write down what you will eat throughout the week. A routine… Read More


Winter Coat Drive

By lakesidend onNovember 1, 2023

In preparation for winter, we are partnering with the Interchange Food Pantry to gather gently used winter gear for those in need this upcoming season. The Interchange Food Pantry’s mission is to improve the health and well-being of… Read More


The Importance of Protein during Perimenopause

By Sarah Axtell, ND onOctober 24, 2023

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 muscle protein synthesis and thus boost metabolism. Read More


Group Visit: Metabolic Reset

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


Foods For Thought: Nutrition & Brain Health Workshop

By lakesidend onOctober 14, 2023

The food you eat directly affects your ability to focus, remember, and maintain a balanced mood. With Alzheimer’s, ADHD, Parkinson’s and mood disorders on the rise, it is time to safeguard yourself against cognitive decline and neurological disease with your diet and lifestyle.   Enhance memory… Read More


How to Balance Hormones Without The Pill

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


When Cortisol Goes High, Progesterone Goes Low.

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


How to Restore Your Gut-Brain Communication

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


Causes of High Estrogen (AKA Estrogen Dominance)

By Joanne Aponte, ND onSeptember 28, 2023

High estrogen can contribute to heavy periods, breast pain, fibroids, and PMS. It can also interfere with your thyroid and increase the risk of breast cancer. What causes high estrogen levels? Dietary factors – diets that are low in fiber and  high in sugar, dairy,… Read More


Choosing Safe Personal Care Products

By Joanne Aponte, ND onAugust 22, 2023

One of the major causes of  hormone imbalance and infertility is exposure to toxins from our environment. One of our biggest exposures to these chemicals is through what we put on our skin.  While we can’t avoid all chemical from our environment, we can change… Read More


Group Visits: Perimenopause and Menopause

By Sarah Axtell, ND onJuly 21, 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. My goal with this Perimenopause/Menopause Group Visit is to facilitate a support network among women and give women better tools to… Read More


Why do I have Food Sensitivities?

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


Five Super Foods For Libido

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


Help for Hot Flashes

By Joanne Aponte, ND onJuly 9, 2023

Hot flashes and night sweats are very common in perimenopause and menopause. Women experience these different ways but typically it’s a feeling of intense heat that comes on suddenly or slowly. Other times women experience a hot flash as tingling, red/flushed face, sweating, burning, dizziness… Read More


My Favorite Protein Powder

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


Why IBS is a BS Diagnosis

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


How to Take Care of Your Adrenals

By Joanne Aponte, ND onJune 20, 2023

Many of us know how it feels to be stressed or overworked. However, not many of us realize what this stress does to our bodies on a physical level. Over-extended periods of stress can overburden our bodies, creating a situation that’s not so easy to… Read More


8 Ways to Increase Roughage

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


The 5 Female Hormone Imbalances

By Joanne Aponte, ND onMay 23, 2023

Do you feel like your hormones are out of Whack? These are the 5 Female Hormone Imbalances and the symptoms you might be experiencing. Symptoms of Estrogen deficiency Weight gain Insomnia & Early Waking Hot flashes & Night sweats Low Libido, Vaginal dryness… Read More


Hierarchy of Sweeteners: Best and Worst

By Sarah Axtell, ND onMay 12, 2023

Best sweeteners if you are metabolically healthy (ie. do not have insulin resistance, high blood sugar, obesity). Small amounts of the following natural sweeteners are ok since they are minimally processed: Maple syrup Honey Coconut sugar *These sweeteners will still spike your blood… Read More


Ashwagandha: An Adaptogenic Herb to Improve Vigor

By Sarah Axtell, ND onMay 12, 2023

Ashwagandha is one of the most common herbs we recommend here at Lakeside. It is one of my favorite adaptogenic herbs. In layman’s terms, adaptogens, such as Ashwagandha, make everyone in your life become less annoying! Here are some clinical applications of this rejuvenating herb:… Read More


Inositol for PCOS & Fertility

By Joanne Aponte, ND onApril 21, 2023

Inositol is a great supplement for PCOS and improving fertility. And there is good research to back it up! But when taking inositol it is important to take the right dose and the right form. The form of inositol called Myo-inositol is the best form… Read More


Can’t Sleep? Here Are Some Root Causes of Insomnia

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


Healthy Babies Start with a Healthy Microbiome

By Joanne Aponte, ND onApril 11, 2023

The health of our microbiome is essential for overall wellness and prevention of chronic diseases. Our microbiome is the makeup of microorganisms that live on and in our body including our mouths, digestive tract and skin. And this microbiome develops while our babies are still… Read More


Menopause Misconceptions

By Sarah Axtell, ND onApril 6, 2023

Menopause is a medical condition. Simply not true! Menopause is the natural change in your hormones, specifically a decline in estrogen and progesterone. It is also a transitional time in your life where you can speak your truth, honor your wisdom, and nurture yourself. Weight… Read More


Vitex for Hormone Balance

By Sarah Axtell, ND onApril 2, 2023

Vitex (or chaste tree berry) is one of my go-to herbs for women struggling with PMS, PMDD, irregular periods, painful periods, and breast tenderness. It can also enhance fertility. How does vitex work? Vitex has a long history of traditional use in herbal medicine and… Read More


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