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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

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

Manuka Honey: What is it and is it worth the hype?

By Sarah Axtell, ND onMarch 16, 2023

Manuka honey is made from bees in New Zealand and Australia where the nectar is harvested from Manuka flowers. Manuka honey’s antibacterial and anti-inflammatory properties are what set it apart from traditional honey. Methylglyoxal (MGO) is the active ingredient, which is… Read More

3 Ways to Boost Your Metabolism

By Sarah Axtell, ND onMarch 10, 2023

Here are 3 ways to boost your metabolism: 1. Drink green tea- EGCG, the bioactive constituent of green tea, can reduce body weight by decreasing fat cell differentiation and proliferation. One study has demonstrated that green tea extracts and drinks could reduce body weight and… Read More

5 Things to do for Constipation

By Joanne Aponte, ND onFebruary 18, 2023

1. Drink more water – It is not uncommon for me to hear, “I know I need to drink more water, but I don’t!” Staying well hydrated and drinking enough water is the #1 most important thing to do if you tend towards constipation. Prioritize… Read More

What is Dysbiosis?

By Joanne Aponte, ND onFebruary 17, 2023

In our gut lives a zoo of bacteria and microorganisms. We call this the microbiome. Every person’s microbiome is unique like a fingerprint. Who we are as unique individuals has a lot do with the bugs that live In our gut.  It is estimated that… Read More

Common Causes of Constipation

By Joanne Aponte, ND onFebruary 16, 2023

If you struggle with constipation, there is relief. We just need to figure out what is causing YOUR constipation. Even if you’ve had constipation since what seems like forever, it does not always have to be that way.    Here are the top causes of… Read More

Natural Relief for PMS

By Joanne Aponte, ND onFebruary 3, 2023

Symptoms of PMS usually manifest 7-10 days before the onset of menses and include mood issues such as low mood, irritability and anxiety,  difficulty sleeping,  swollen breasts,  water retention and bloating,  acne,  food cravings and other symptoms.  75-80% percent of women experience PMS symptoms. Although… Read More

Gut Healing Blueberry Gummies

By Mackenzie Prentice, DNP, APNP onFebruary 1, 2023

Although not typically thought of as a healthy nutrient, when used appropriately, gelatin has many health benefits.  Gelatin comes in different forms, be sure to use whole protein gelatin for this recipe. Gelatin in it’s whole protein form (not hydrolyzed) is best for improving gut… Read More

The Healing Powers of Gelatin

By Mackenzie Prentice, DNP, APNP onFebruary 1, 2023

Most people know gelatin as the translucent “jelly-like” ingredient used to make homemadejello-jigglers, and often a main ingredient in puddings, yogurt and gummy candies. Although not typically thought of as a healthy nutrient, when used appropriately, gelatin has many health benefits. More traditional diets were… Read More

High Fiber Gluten Free Apple Crisp

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

Preventing Heart Disease with Diet and Supplements

By Sarah Axtell, ND onJanuary 14, 2023

Inflammation is at the root cause of heart disease. Elevated insulin, elevated blood sugar, inflammatory trans fats, and homocysteine (an inflammatory protein in the blood) irritate and inflame the lining of our blood vessels, or the endothelium. This initiates the process of coronary artery disease.  Recent… Read More

Reishi: The Mushroom of Immortality

By Sarah Axtell, ND onJanuary 5, 2023

Reishi (Ganoderma lucidum) is a medicinal mushroom that is often referred to the “mushroom of immortality” as it has traditionally been used to promote longevity and support overall health and vitality. Here are some benefits Reishi: Immune support: This study shows… Read More

7 Tips for Weight Loss

By Sarah Axtell, ND onJanuary 5, 2023

1. Stick to whole foods with minimal ingredient lists. If you are buying food out of a package, immediately turn it around and read the ingredients. A food may only be 100 calories but it may contain a whole host of inflammatory ingredients, such… Read More

Immune Support for Kids

By Joanne Aponte, ND onJanuary 3, 2023

The underlying health of the child matters. A child with a robust immune system and a healthy gut microbiome is able to deal with the challenges brought on by many of the viruses and germs they are exposed to. If your child is getting sick… Read More

Mocktails for the New Year: Dry January

By Sarah Axtell, ND onDecember 22, 2022

Trying a period of sobriety can be incredibly empowering. Avoidance of alcohol for 30 days (ie. “Dry January”) can give you a sense of achievement and not to mention the physical health benefits- improved sleep, weight loss, better blood sugar control, decreased blood pressure, and… Read More

5 Signs of Liver Dysfunction and What to Do About It

By Sarah Axtell, ND onDecember 22, 2022

There’s no doubt that we live in a toxic environment. Chemicals are found in house-hold cleaners, pesticides and fungicides, tap water, car exhaust fumes, pharmaceuticals, beauty products, and cigarette smoke. This places an incredible burden on our bodies, especially the liver, our main organ of… Read More

How Seed Cycling Supports A Better Period

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

Shaved Brussels Sprouts with Green Goddess Dressing

By Sarah Axtell, ND onDecember 14, 2022

Cruciferous vegetables, such as broccoli, cauliflower, cabbage, and brussels sprouts, shift the metabolism of estrogen, reducing the cancer-promoting potency of estrogen.   Cruciferous vegetables contain Indole-3-carbinol which turns into Diindolylmethane (DIM). DIM is an enzyme that helps to clear excess estrogen out of circulation properly… Read More

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