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# Lakeside Natural Medicine

Natural Health and Wellness for the Whole Family

## Sitemaps

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## Posts

- [Resources](https://lakesidenddev.wpengine.com/resources/)
- [Gigante Beans with Sun-Dried Tomatoes and Lemon](https://lakesidenddev.wpengine.com/recipes/gigante-beans-with-sun-dried-tomatoes-and-lemon/) - I’m obsessed with Trader Joe’s Peanut Satay Sauce. I cook a lot with ground chicken and turkey, which can be boring, but this sauce brings it to life!
- [Brain Health and Alzheimer’s Prevention Virtual Course](https://lakesidenddev.wpengine.com/blog/brain-health-and-alzheimers-prevention-virtual-course/) - New research shows that key dietary changes can offset the strongest known genetic risk factor for Alzheimer’s disease. Even if dementia runs in your family, your food choices can shift the outcome.
- [test b feb 2023](https://lakesidenddev.wpengine.com/blog/test-b-feb-2023/) - testing plugin updates
- [test feb 2023](https://lakesidenddev.wpengine.com/blog/test-feb-2023/) - test
- [Preventing Heart Disease with Diet and Supplements](https://lakesidenddev.wpengine.com/blog/preventing-heart-disease-with-diet-and-supplements/) - 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 evidence shows that atherosclerosis, or plaque formation and calcification of
- [Gut Reset Workshop](https://lakesidenddev.wpengine.com/events/gut-reset-workshop/)
- [Test smush](https://lakesidenddev.wpengine.com/blog/test-smush/) - sdfasfdas
- [<strong>Importance of Bile – Keep it Flowing!</strong>](https://lakesidenddev.wpengine.com/blog/importance-of-bile-keep-it-flowing/) - Bile is a substance made by the liver and then stored in the gallbladder. When we eat fat bile is released from the gallbladder. Bile’s main job is to help us absorb fat from our intestines, but it does not end there. Bile plays a very important role in our digestion and ability to detoxify. If
- [Lessons From The Blue Zones Workshop](https://lakesidenddev.wpengine.com/events/lessons-from-blue-zone-workshop/) - Photos from Dr. Axtell's recent trip to the Nicoya Peninsula
- [Optimizing Your Lipids and Blood Sugar NOW Can Decrease Risk of Alzheimer's Later](https://lakesidenddev.wpengine.com/blog/optimizing-your-lipids-and-blood-sugar-now-can-decrease-risk-of-alzheimers-later/) - 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 high triglycerides as early as age 35 yo is associated with a higher risk
- [4-Ingredient Cabbage Slaw](https://lakesidenddev.wpengine.com/recipes/4-ingredient-cabbage-slaw/) - 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 pathways and help prevent cancer, notably hormone-sensitive cancers such as
- [Maya Nut: a Blue Zone Superfood](https://lakesidenddev.wpengine.com/blog/maya-nut-a-blue-zone-superfood/) - 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 (individuals that live to be 100). The telomeres of the
- [Superfood Snack: Spiced Nuts with Coconut](https://lakesidenddev.wpengine.com/recipes/superfood-snack-spiced-nuts-with-coconut/) - This recipe was featured in Natural Awakenings Magazine in 2021. This is a savory and slightly sweet superfood snack. Enjoy! Ingredients: 1/2 cup brazil nuts 1/2 cup walnuts 1/2 cup almonds 1/2 cup unsweetened flaked coconut 2 TBSP avocado oil or melted coconut oil 1 1/2 teaspoons smoked paprika 1 1/2 teaspoons turmeric powder 2
- [Nourishing Your Microbiome](https://lakesidenddev.wpengine.com/blog/nourishing-your-microbiome/) - IN THE PRESS: This article was featured in Natural Awakenings Magazine in 2016. We have ten times more bacterial cells in our body than we do human cells. These microorganisms cover us head to toe and are major players in our current and future state of health. Many people fear bacteria thus resulting in the
- [Yellow Lentil Dahl with Ginger and Turmeric](https://lakesidenddev.wpengine.com/recipes/yellow-lentil-dahl-with-ginger-and-turmeric/) - IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2021. Dahl is an Indian lentil soup recipe. This dahl recipe makes for a warming, hearty Autumn meal. Diet is one of the most powerful ways you can reduce inflammation to thus reduce musculoskeletal pain, excess weight, headaches and also your risk of
- [Superfood Red Velvet Smoothie](https://lakesidenddev.wpengine.com/recipes/superfood-red-velvet-smoothie/) - IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2021. This smoothie combines so many superfoods: beets, avocados, flax, and cacao. Beets and beet greens support liver detoxification and are an excellent source of antioxidants (thanks to the deep pigments). Beets contain betaine, which helps the liver cells clear toxins. In addition
- [Shamrock Chocolate Chip Cookies](https://lakesidenddev.wpengine.com/recipes/shamrock-chocolate-chip-cookies/) - IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2021. Ditch the artificial green food coloring this St Patrick’s Day! The combination of sunflower seeds (rich in chlorophyll) and baking soda in these cookies results in a natural green hue. Enjoy! Ingredients: 1 cup sunflower seed butter, unsweetened 1/3 cup maple syrup
- [Red Curry Squash Soup with Bok Choy](https://lakesidenddev.wpengine.com/recipes/red-curry-squash-soup-with-bok-choy/) - IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2021 This is one of the easiest soups you'll make. Like most of my soups, I included turmeric and ginger- the two anti-inflammatory super-spices. Soups are a great vehicle to includes these spices in your diet. Your body is sure to thank you!
- [Strawberry Rhubarb Crisp (Gluten-free)](https://lakesidenddev.wpengine.com/recipes/strawberry-rhubarb-crisp-gluten-free/) - 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 secret). The seeds and almond meal provide for some healthy essential
- [Kale Salad with Green Tahini Dressing](https://lakesidenddev.wpengine.com/recipes/kale-salad-with-green-tahini-dressing/) - IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2021 Sometimes you just need a creamy dressing. Oil and vinegar gets boring so this is where tahini comes in. Tahini is sesame seed butter (often a main ingredient in hummus). Tahini is a great source of calcium (yes, despite what the USDA
- [Golden Granola](https://lakesidenddev.wpengine.com/recipes/golden-granola/) - 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 mood. The coconut oil included in this granola has anti-viral properties.
- [Miso Healthy!](https://lakesidenddev.wpengine.com/recipes/miso-healthy/) - IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2022 If you are not familiar with miso, you are missing out! Aside from your traditional miso soup available at sushi restaurants, there are many other uses in your kitchen. It adds a delicious savory, cheesy taste to dishes. I add it
- [Shamrock Spinach Muffins](https://lakesidenddev.wpengine.com/recipes/shamrock-spinach-muffins/) - 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 ingredients: ¾ cup oat flour ¾ cup teff flour ½ cup
- [Superfoods of Okinawa: Turmeric, Sweet Potato, and Seaweed Have Calorie Restriction Mimicking Effects](https://lakesidenddev.wpengine.com/blog/superfoods-of-okinawa-turmeric-sweet-potato-and-seaweed-have-calorie-restriction-mimicking-effects/) - 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, DNA, and fatty tissue, leading to heart disease, dementia, cancer,
- [Black Bean Brownies](https://lakesidenddev.wpengine.com/recipes/black-bean-brownies/) - If you and your family have a hankering for something sweet, You MUST try these. Including strange yet healthy items in baked goods/sweets and then knocking people's socks off when they taste it and you reveal the secret ingredient makes my day. It's the simple things in life! Take the decadent chocolate mousse of the
- [Anti-Inflammatory Turmeric Ginger Iced Tea](https://lakesidenddev.wpengine.com/recipes/anti-inflammatory-turmeric-ginger-iced-tea/) - If I could only use one herb for the rest of my life, it would be turmeric. It really is a “cure-all.” Turmeric is the spice that gives Indian curry it’s yellow hue. The active ingredient is curcumin, which has potent anti-inflammatory and antioxidant properties. Here are the top 5 reasons to include turmeric in
- [Chocolate Chip Cookie Bars](https://lakesidenddev.wpengine.com/recipes/chocolate-chip-cookie-bars/) - 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?! Wet Ingredients: 1/2 cup peanut butter or almond butter 1/3 cup
- [Medications That Affect Your Gut Microbiome & Long-Term Health](https://lakesidenddev.wpengine.com/blog/medications-that-affect-your-gut-microbiome-long-term-health/) - 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 diagnosed with IBS actually have SIBO, (2). SIBO comes with
- ['Sitting Disease' The Shocking Truth of Sedentary Lifestyles](https://lakesidenddev.wpengine.com/blog/sitting-disease-the-shocking-truth-of-sedentary-lifestyles/) - 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 a long day of work due to fatigue or lack
- [Culinary Medicine: Cooking as Medicine](https://lakesidenddev.wpengine.com/blog/culinary-medicine-cooking-as-medicine/) - 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 with our families- both in the present and in the
- [Best and Worst Foods for Blood Sugar](https://lakesidenddev.wpengine.com/blog/best-and-worst-foods-for-blood-sugar/) - 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, we feel hungry and tired and thus crave carbs to
- [Diversity of Diet is Key -  Get Your Weekly 30](https://lakesidenddev.wpengine.com/blog/diversity-of-diet-get-your-weekly-30/) - The more diverse the microbes are in your gut, the healthier you are! To achieve diversity of gut microbes you need to eat a diverse diet. Data from the American Gut Project conducted by researchers at University of California San Diego School Medicine found that consuming more than 30 different types of plant foods each
- [Top 5 Herbs and Spices to Add to Your Daily Cooking](https://lakesidenddev.wpengine.com/blog/top-5-herbs-and-spices-to-add-to-your-daily-cooking/) - 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 my top 5: 1. Turmeric- Active ingredient- Curcumin Reduces inflammation,
- [Top Mood-Boosting Nutrients](https://lakesidenddev.wpengine.com/blog/top-mood-boosting-nutrients/) - 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 many psychiatric diseases in nature look very similar to hormonal,
- [Quinoa Stuffed Acorn Squash](https://lakesidenddev.wpengine.com/recipes/quinoa-stuffed-acorn-squash/) - This Quinoa Stuffed Acorn Squash is an all-in-one meal. This recipe is very versatile, so feel free to add your favorite ingredients and be creative! For example, try raw pumpkin seeds or walnuts instead of mushrooms. Or toss the quinoa with your favorite dressing. Ingredients 3/4 cup dry quinoa 1 1/2 cups vegetable broth (or
- [The Wonders of FIBER- Why Fiber is Your Friend](https://lakesidenddev.wpengine.com/blog/the-wonders-of-fiber-why-fiber-is-your-friend/) - 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 and keeping you feeling food and satisfied. Sources include whole grains, legumes, nuts,
- [Best and Worst Foods for Your Gut](https://lakesidenddev.wpengine.com/blog/best-and-worst-foods-for-your-gut/) - These gut healthy foods increase the diversity of bacteria in your gut (which is a really really good thing), reduce inflammation in both the gut and body, and promote SCFA’s (short chain fatty acids). SCFA’s have many positive benefits for our body including improving energy production, improving the integrity of the gut barrier, decreasing inflammation
- [Green Detox Smoothie](https://lakesidenddev.wpengine.com/recipes/green-detox-smoothie/) - 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 lemon 12-16 ounces water 1 cup kale or spinach ¼ cup parsley ¼ cup cilantro 1 scoop plant-based protein powder 1 TBSP almond butter ½ inch piece
- [Sauteed Kale with Ginger Turmeric Dressing](https://lakesidenddev.wpengine.com/recipes/sauteed-kale-with-ginger-turmeric-dressing/) - 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. The Ginger Turmeric Dressing is not only full of flavor
- [Curried Chicken Salad](https://lakesidenddev.wpengine.com/recipes/curried-chicken-salad/) - 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: 2 cups cooked, shredded chicken breast (rotisserie chicken, leftover roasted
- [Help License Naturopathic Doctors in Wisconsin!](https://lakesidenddev.wpengine.com/blog/help-license-naturopathic-doctors-in-wisconsin-2/) - Naturopathic doctors in Wisconsin are on the verge of licensure and we need your help!!! The bill to license NDs in Wisconsin is making great progress! We've had two successful hearings so far. We are pleased to report that as of January 12, 2022 the ND licensing bill has passed out of both the Senate
- [Avocado Chocolate Mousse: "Chocolate Mousse of the Gods"](https://lakesidenddev.wpengine.com/recipes/chocolate-mousse-of-the-gods/) - 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 1 TBSP vanilla extract 1 TBSP olive oil 2/3 cup
- [Broccoli Meatballs](https://lakesidenddev.wpengine.com/recipes/broccoli-meatballs/) - 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 appetite, and increasing lean body mass. But eating a lot
- [21-Day Detox Workshop](https://lakesidenddev.wpengine.com/events/detox-workshop-1-29-2022/) - The holidays are here! And for most that probably means some overindulgences on sugar and alcohol over the holidays leading to weight gain, bloating, digestive distress, brain fog, and fatigue. When New Year's resolution time rolls around many people end up falling prey to fad diets and bogus weight loss products that actually cause more
- [Five Ways to Keep Healthy Eating on Track through the Holidays](https://lakesidenddev.wpengine.com/blog/five-ways-to-keep-healthy-eating-on-track-through-the-holidays/) - 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 water with a lemon or lime between alcoholic drinks vs
- [3 Top Herbs for Liver and Detox](https://lakesidenddev.wpengine.com/blog/3-top-herbs-for-liver-and-detox/) - Dandelion Root, Milk thistle and Artichoke are 3 of the most important herbs to help support your liver and your body’s ability to detoxify. They do this by working on the essential organs of detoxification – this includes your digestive tract , liver, gallbladder, and kidneys. All of these herbs support your liver but they
- [Support Your Natural Immune Defenses During Cold and Flu Season](https://lakesidenddev.wpengine.com/blog/support-your-natural-immune-defenses-during-cold-and-flu-season/) - 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 viral illnesses. In addition to these comorbid conditions, here are
- [Roasted Delicata Squash with Walnut and Feta Crumble](https://lakesidenddev.wpengine.com/recipes/roasted-delicata-squash-with-walnut-and-feta-crumble/) - 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 you know me, I am always trying to find more
- [The Oral Microbiome: Healthy Mouth Healthy Body](https://lakesidenddev.wpengine.com/blog/the-oral-microbiome-healthy-mouth-healthy-body/) - Residing in our mouths are a variety of organisms including bacteria, fungi, viruses and protozoa. These organisms make up our oral microbiome. Some of these organisms however, are disease causing and potential triggers of systemic illness, inflammation and immune dysregulation. An unhealthy oral microbiome in which pathogenic organisms dominate are linked with several underlying health
- [88% of Americans are Metabolically Unhealthy](https://lakesidenddev.wpengine.com/blog/88-of-americans-are-metabolically-unhealthy/) - 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 and all the biochemical pathways involved. When metabolic processes don't work
- [Assessing Inflammation with These 3 Lab Markers](https://lakesidenddev.wpengine.com/blog/assessing-inflammation-with-these-3-lab-markers/) - 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: Homocysteine- this is an amino acid, produced as an intermediate compound through
- [NMR Lipid Profile: Why You Need THIS Blood Test to Assess Heart Disease Risk](https://lakesidenddev.wpengine.com/blog/nmr-lipid-profile-why-you-need-this-blood-test-to-assess-heart-disease-risk/) - 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 standard cholesterol panel is lacking. To get a full picture and
- [Chana Masala](https://lakesidenddev.wpengine.com/blog/chana-masala/) - Chana masala can be enjoyed as a stew on its own, or it can be delicious with brown or basmati rice or cauliflower rice for a low carb option. Leftovers will keep covered in the refrigerator up to 4 days, or in the freezer up to 1 month. Ingredients 3 Tbsp olive oil 1 medium white or yellow onion,
- [Superfood Spiced Salmon](https://lakesidenddev.wpengine.com/recipes/superfood-spiced-salmon/) - 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 and your skin thanks to the omega-3 fats and inflammation-quelling
- [Purple Sweet Potato Fries with Avocado Aioli](https://lakesidenddev.wpengine.com/recipes/purple-sweet-potato-fries-with-avocado-aioli/) - 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 great source of healthy monounsaturated fats as well as vitamin
- [Pumpkin Oatmeal Cookies](https://lakesidenddev.wpengine.com/recipes/pumpkin-oatmeal-cookies/) - These cookies are my daughter’s favorite! Delicious and a good source of protein and fiber. These never last long in our house!! INGREDIENTS: 1/4 cup unsweetened sunflower butter 1/3 cup canned pumpkin puree (NOT pumpkin pie filling) 2-3 tbsp honey 2 Tbsp. coconut oil, melted 1 tsp. cinnamon 1/4 tsp. ground nutmeg 1 tsp. vanilla
- [When Your Doctor Says Your Labs are "Normal" but You Still Feel Sick](https://lakesidenddev.wpengine.com/blog/6-must-have-labs-and-their-ideal-ranges/) - Conventional lab ranges are based on the average of what is found in the general public, not necessarily healthy individuals. We all know that the average American is overweight, sick and tired. It is not optimal to simply be “in range.” As a naturopathic doctor, my goal is to optimize the health of my patients.
- [Green Goddess Turkey Meatballs](https://lakesidenddev.wpengine.com/recipes/green-goddess-turkey-meatballs/) - 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 freezing half for later. I prefer ground turkey over red meat as it is
- [Elderberry: Natural Alternative to Flu Vaccine](https://lakesidenddev.wpengine.com/blog/elderberry/) - Elderberry is a must-have herb in your medicine cabinet during cold and flu season! Here are some fun facts regarding Elderberry: Excellent anti-viral Elderberry has been found to reduce the duration of the flu by inactivating flu virus replication. A study published in the Journal of International Medical Research revealed that nearly 90% of patients
- [PB & J Smoothie](https://lakesidenddev.wpengine.com/recipes/pbj-smoothie/) - 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 after-school snack for your child or for you whenever you
- [Anti-Aging from the Inside Out](https://lakesidenddev.wpengine.com/events/anti-aging-from-the-inside-out/) - Anti-Aging from the Inside Out Virtual Workshop October 2nd, 11am Call 414-939-8748 to register or use this link To age well, we must eat well. Improve health, enhance beauty, and reverse the signs of aging with this nutrition workshop led by naturopathic doctor, Dr. Sarah Axtell. This virtual workshop will include: A nutritional lecture on
- [Try This, Not That: Kid's Drinks](https://lakesidenddev.wpengine.com/blog/try-this-not-that-kids-drinks/) - 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 sugar consumption. Instead of regular water, try infused water. First,
- [Supporting our children's success in school starts in your kitchen!](https://lakesidenddev.wpengine.com/blog/supporting-our-childrens-success-in-school-starts-in-your-kitchen/) - 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. Mental health conditions, such as depression and anxiety, have also
- [Naturopathic Approach to Hormonal Acne](https://lakesidenddev.wpengine.com/blog/hormonalacne/) - Naturopathic Approach For a comprehensive and holistic approach to address hormonal acne I typically use a combination of functional lab testing to see where the hormonal imbalance may be, as well as botanical medicine, homeopathy, nutrition, and lifestyle changes. Follow these three tips to get you on the right path to find out the root
- [Lakeside Natural Medicine: Milwaukee's Food is Medicine Center](https://lakesidenddev.wpengine.com/blog/food-is-medicine-center-milwaukee/) - In Spring 2020, we moved into our new clinic at 3510 N Oakland Ave in Shorewood, doubling our space and added a third naturopathic doctor to our team. As you may know, we are passionate about using food as medicine with our patients. Our new space has a kitchen, allowing our practitioners to teach and
- [Help License Naturopathic Doctors in Wisconsin](https://lakesidenddev.wpengine.com/blog/help-license-naturopathic-doctors-in-wisconsin/) - The bill to license naturopathic doctors in Wisconsin has been introduced at the Wisconsin State Capitol. Contact your legislator to support licensure of ND.
- [Resistant Starch – the safe carb for a low carb diet](https://lakesidenddev.wpengine.com/blog/resistant-starch-the-safe-carb-for-a-low-carb-diet/) - You don’t have to avoid all carbohydrates and starches to lose weight, lower your cholesterol and manage diabetes. Including a type of starch called Resistant Starch (RS) in a low carb diet could actually be healthier and better for you in the long run. If you are on a paleo diet, keto diet or other
- [Purple Teff Porridge](https://lakesidenddev.wpengine.com/recipes/purple-teff-porridge/) - A great breakfast option and alternative to oatmeal. Full of protein and fiber. Teff is a grain and a great alternative to wheat, gluten and oats. This recipe is from Clean Eating Magazine Ingredients 1 1/2 cups whole-grain teff 1 cup Medjool dates, pitted and chopped (I recommend a 1/2 cup to cut down on
- [Kale and Strawberry Salad with Honey Mustard Dressing](https://lakesidenddev.wpengine.com/recipes/kale-and-strawberry-salad-with-honey-mustard-dressing/) - 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 strawberries, halved 4 ounces crumbled goat feta cheese 1/3 cup chopped walnuts Dressing:
- [Zucchini Chocolate Chip Cookies](https://lakesidenddev.wpengine.com/recipes/zucchini-chocolate-chip-cookies/) - Zucchini is so versatile. It can be made into noodles, muffins, lasagna, and now cookies! These Zucchini Chocolate Chip Cookies are soft and chewy, full of fiber, and just the right amount of sweetness to satisfy your sweet tooth. This recipe makes a big batch. I always freeze half. Enjoy! Ingredients: 2 ripe bananas, mashed
- [Gluten-Free Zucchini Muffins](https://lakesidenddev.wpengine.com/recipes/gluten-free-zucchini-muffins/) - 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 packed with protein. I add mini chocolate chips to 1/2
- [Cauliflower Fritters](https://lakesidenddev.wpengine.com/recipes/cauliflower-fritters/) - 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 Green Goddess dressing. This recipe makes a lot... I freeze
- [Melatonin- Not Just for Sleep](https://lakesidenddev.wpengine.com/blog/melatonin-not-just-for-sleep/) - 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 of your brain. After production, melatonin is released in the bloodstream
- [Natural Approach for Maintaining Brain Health and Preventing Dementia and Alzheimer's](https://lakesidenddev.wpengine.com/blog/natural-approach-for-maintaining-brain-health-and-preventing-dementia-and-alzheimers/) - This article is based on the work of Dr. Dale Bredesen, MD - expert in cognitive disorders and Alzheimer’s disease. There is no single cause of cognitive illnesses such as Dementia and Alzheimer’s and so there is no single solution. This explains why no drug has been effective for halting or reversing these diseases. Multiple
- [Ashwagandha for Your Brain](https://lakesidenddev.wpengine.com/blog/ashwagandha-for-your-brain/) - 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 processes in times of high stress. In addition to its
- [Anti-Inflammatory Coconut Turmeric Bites](https://lakesidenddev.wpengine.com/recipes/anti-inflammatory-coconut-turmeric-bites/) - These sweet and spicy energy bites are an easy way to incorporate more anti-inflammatory spices in your diet, such as ginger and turmeric. Coconut is also an all-star in this recipe. Coconut is rich in medium chain triglycerides (MCTs), which can promote ketone body production. MCT's can also "turn off" the Alzheimer's gene. How about
- [Veggie Spring rolls - Dr. Axtell Cooks with Her Girls](https://lakesidenddev.wpengine.com/recipes/veggie-spring-rolls-dr-axtell-cooks-with-her-girls/)
- [Quick Dal Makhani](https://lakesidenddev.wpengine.com/recipes/quick-dal-makhani/) - Easy to make and delicious Indian spiced lentil stew. This recipe is from Cookie and Kate, one of my favorite websites for healthy vegetarian recipes. INGREDIENTS 2 tablespoons avocado oil or extra-virgin olive oil 1 medium yellow onion, chopped 3 cloves garlic, pressed or minced 1 tablespoon minced fresh ginger 1 jalapeño pepper, seeds and membranes removed, minced 1 ½
- [5 Best Herbs for Menopause](https://lakesidenddev.wpengine.com/blog/5-best-herbs-for-menopause/) - 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 impact your quality of life. Below are the 5 best
- [Super-Food Synergy: Optimal Food Pairings](https://lakesidenddev.wpengine.com/blog/super-food-synergy-optimal-food-pairings/) - 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 other leafy greens are a good source of iron, but
- [How do I know if I need a digestive enzyme?](https://lakesidenddev.wpengine.com/blog/how-do-i-know-if-i-need-a-digestive-enzyme/) - What are enzymes and how do they work? Enzymes are proteins that our body makes in order to carry out certain functions. They help us with nearly every aspect of life, including converting our food into energy, synthesizing DNA, building muscle and making hormones. When the mouth, pancreas, stomach and intestines in particular make enzymes,
- [Oatmeal Chocolate Chip Cookies](https://lakesidenddev.wpengine.com/recipes/oatmeal-chocolate-chip-cookies/) - These are my kids' favorite! I often double the recipe because they go quickly! Be sure to use gluten-free oats. Ingredients: Dry Ingredients 1 cup oat flour (simply process gluten-free oats in your food processor or blender and voila, you have oat flour!) 3/4 cup gluten-free rolled oats 1/2 tsp baking powder 1/2 tsp baking
- [Supportive Supplements for Those Living with Celiac](https://lakesidenddev.wpengine.com/blog/supportive-supplements-for-those-living-with-celiac/) - Celiac disease is an autoimmune condition, the symptoms of which come on after eating gluten in the diet. It can be passed down in families and presents as inflammation of the small intestine after eating a food item that contains gluten. This inflammation can result in the rapid onset of symptoms including abdominal pain, diarrhea,
- [Achieve Balance by Supporting Your Body's Endocannabinoid System](https://lakesidenddev.wpengine.com/blog/achieve-calm-by-supporting-your-bodys-endocannabinoid-system/) - 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 the body. Endocannabinoids are lipid-based neurotransmitters that bind to cannabinoid
- [Metabolic Flexibility- the Key to Fat Burning and Sustained Energy](https://lakesidenddev.wpengine.com/blog/metabolic-flexibility-the-key-to-fat-burning-and-sustained-energy/) - If you feel like you are a slave to food you may be metabolically inflexible. Your body may be so dependent on getting fuel and energy from carbs that you constantly feel the need to snack. If you can't go longer than 4 hours without food, it's time to focus on achieving metabolic flexibility so
- [5 Ways to Boost Serotonin Naturally](https://lakesidenddev.wpengine.com/blog/5-ways-to-boost-serotonin-naturally/) - 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 more of this "feel-good" neurotransmitter on its own: 5-HTP: this
- [Sweet and Spicy Maca Truffles](https://lakesidenddev.wpengine.com/recipes/sweet-and-spicy-maca-truffles/) - Maca is a plant native to the Andes, revered for its many nutritional and medicinal properties. Maca is a true superfood, for it is an excellent source of vitamins, minerals, plant sterols, protein, and essential fatty acids. Maca provides support for hot flashes, vaginal dryness, and other menopausal symptoms. It enhances fertility and regulates and
- [Brazil Nut “Parmesan” Crusted Halibut](https://lakesidenddev.wpengine.com/recipes/brazil-nut-parmesan-crusted-halibut/) - This Brazil nut “parmesan” makes for a delicious crispy crust for fish, chicken, or tofu. The brazil nuts are an excellent source of selenium, which is “food for your thyroid.” The nutritional yeast has a savory, cheesy flavor and is a good source of energizing-B12. This “parmesan” can also be a nutrient-dense topper to any
- [Shaved Brussels Sprouts with Green Goddess Dressing](https://lakesidenddev.wpengine.com/recipes/shaved-brussels-sprouts-with-green-goddess-dressing/) - 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 through the liver. This can help reduce PMS, cramps, and
- [Superfood Breakdown: Chlorophyll](https://lakesidenddev.wpengine.com/blog/superfood-breakdown-chlorophyll/) - Supplementing with liquid chlorophyll drops seems to be all the rage right now. Let’s unpack whether or not this “green blood of plants” is worth adding to your water. First, let’s discuss what it is and its health benefits. Chlorophyll is the pigment that gives plants their green, vibrant color. Chlorophyll helps plants turn the
- [Importance of Iron in Female Athletes](https://lakesidenddev.wpengine.com/blog/importance-of-iron-in-female-athletes/) - What role does iron play in the body? Iron is one of the many minerals our body requires to carry out daily functions. Iron is a key component in the proteins which are responsible for delivering oxygen to different tissues in the body (hemoglobin and myoglobin). Iron also acts to support cellular energy production, hormone
- [Hormones out of whack? 10 things that are throwing off your hormones](https://lakesidenddev.wpengine.com/blog/hormones-out-of-whack-10-things-that-are-throwing-off-your-hormones/) - Your periods are telling you something. If you are having trouble with your menstrual cycle such as irregular cycles, long or short cycles, heavy bleeding, major PMS, mood issues that fluctuate with your cycle, or headaches triggered at a certain point in your cycle – these are signs your hormones are off. So what is
- [Is it Perimenopause? Hormones during your 40’s and late 30’s](https://lakesidenddev.wpengine.com/blog/is-it-perimenopause-hormones-during-your-40s-and-late-30s/) - If you are a woman in your late 30’s and 40’s, there can be a lot of disruption in your hormonal cycling that can lead to significant symptoms that decrease the quality of your life: Very heavy periods Shorter menstrual cycles (periods come closer together) Irregular periods (long cycles or missing a period) Sore and
- [Supplement Spotlight – DIM](https://lakesidenddev.wpengine.com/blog/supplement-spotlight-dim/) - Did you know that when your body breaks down vegetables in the cruciferous family (i.e. broccoli, cauliflower, Brussels sprouts, etc.) it produces a beneficial molecule known as diindolylmethane or DIM? DIM is a product of indol-3-carbonol metabolism and has many health benefits including detox support in the liver, improved hormone metabolism, as well as specific
- [Hormone Balance Diet Workshop](https://lakesidenddev.wpengine.com/events/hormone-balance-diet-workshop/) - Saturday, April 17th from 11am - 1pm Virtual Workshop View this post on Instagram A post shared by Lakeside Natural Medicine (@lakesidenaturalmedicine)
- [Why Intermittent Fasting is Recommended in Breast Cancer](https://lakesidenddev.wpengine.com/blog/why-intermittent-fasting-is-recommended-in-breast-cancer/) - How does it work? When you go without eating food for a prolonged period of time, your body ultimately tells you that you’re starving and need to eat something soon. When the body is sent into starvation mode, a stress is put on the cells telling them that they need to kick their survival mechanisms
- [Delicata Squash Chips](https://lakesidenddev.wpengine.com/recipes/delicata-squash-chips/) - 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. You can season these "chips" anyway you wish. If you know
- [Dr. Axtell's Favorite 3 Adaptogens to Manage Stress](https://lakesidenddev.wpengine.com/blog/dr-axtells-favorite-3-adaptogens-to-manage-stress/)
- [B12 Supplement Basics](https://lakesidenddev.wpengine.com/blog/b12-supplement-basics/)
- [Another Reason Why Walnuts are My Favorite Nut](https://lakesidenddev.wpengine.com/blog/another-reason-why-walnuts-are-my-favorite-nut/) - I have written on the health benefits of walnuts in the past ("Why You Should Be Eating Walnuts Daily"), and I just came across another study highlighting yet another health benefit of this super-nut: Gut health! This study published in the Journal of Nutrition found that eating walnuts daily as part of a healthy diet
- [Migraines & Headaches – Natural Relief](https://lakesidenddev.wpengine.com/blog/migraines-headaches-natural-relief/) - Most people have lived with a headache at some point during their life, making headaches one of the most common complaints that brings people to see naturopathic doctors. Where headaches can resolve and recur, for some they become a persistent issue that impairs daily function. Headaches come in many forms and common types of primary
- [Do I have Histamine Intolerance?](https://lakesidenddev.wpengine.com/blog/do-i-have-histamine-intolerance/) - Histamine intolerance is when your body can no longer efficiently breakdown the chemical histamine. Symptoms of histamine intolerance are broad and many. Allergy like symptoms are common, such as runny nose, itchy eyes, sneezing, and hives. Symptoms can also affect other body systems and include: Nervous system: headache, insomnia irritability/depression/anxiety, brain fog, easily motion sick Cardiovascular:
- [The Naturopathic Approach to Polycystic Ovarian Syndrome (PCOS)](https://lakesidenddev.wpengine.com/blog/the-naturopathic-approach-to-polycystic-ovarian-syndrome-pcos/) - Polycystic Ovarian Syndrome (PCOS) is a common hormonal concern that brings patients to see Naturopathic doctors. It is the leading cause of female infertility and approximately 5-10% of women nationwide currently live with PCOS. How is it Diagnosed? A diagnosis of PCOS is generally based on clinical suspicion. Hormone testing and a trans-vaginal ultrasound (to
- [Chickpea Cookie Dough Bites](https://lakesidenddev.wpengine.com/recipes/chickpea-cookie-dough-bites/) - This is a new take on energy balls. Add mashed chickpeas for even more protein and fiber. These are a great filling snack and energy boost.
- [Asian Chicken Lettuce Wraps](https://lakesidenddev.wpengine.com/recipes/asian-chicken-lettuce-wraps/) - These Asian Chicken Lettuce Wraps make for an easy dinner the whole family will love. The almond butter sauce makes the ground chicken SO flavorful. Ingredients: 1 lb ground chicken (or ground turkey; or if you are vegetarian, tried chopped walnuts, organic tofu or tempeh) 1 TBSP avocado oil ½ onion, chopped 2 cloves garlic,
- [Chocolate Walnut Smoothie](https://lakesidenddev.wpengine.com/recipes/chocolate-walnut-smoothie/) - If you crave sugar, ditch the pastries and try this smoothie to satisfy your sweet tooth. Ingredients: 12 ounces unsweetened almond milk 2 cups greens (kale or spinach) 1 TBSP cacao powder 1 TBSP walnuts 1 TBSP ground flaxseeds 1 scoop plant-based protein powder ½ banana (optional) Instructions: Place all ingredients in a blender, and
- [Turmeric Roasted Detox Veggies](https://lakesidenddev.wpengine.com/recipes/turmeric-roasted-detox-veggies/) - These vegetables can be prepared ahead of time for healthy meal prepping during the week. The turmeric lemon sauce gives the vegetables a nice anti-inflammatory zing! You can choose any vegetables to roast. The ones I chose in this recipe support liver detoxification. Ingredients: 1 cup chopped broccoli 1 cup chopped cauliflower 1 cup brussels
- [Sneak Peak of New Clinic](https://lakesidenddev.wpengine.com/videos/sneak-peak/)
- [Quick & Healthy Sweet Treat](https://lakesidenddev.wpengine.com/videos/quick-snack-video/) - This is a great recipe to get the kids involved in the the kitchen. Nutritious energy that tastes great too! Lu and Cece approved! Posted by Lakeside Natural Medicine on Wednesday, April 15, 2020
- [Immune + Energy Benefits of Astragalus](https://lakesidenddev.wpengine.com/videos/immune-energy-benefits-of-astragalus/) - Dr. Aidanne MacDonald-Milewski, ND shared the Immune + Energy Benefits of Astragalus
- [Dr. Aponte Explains SIBO - a common cause of IBS, bloating, constipation and Diarrhea](https://lakesidenddev.wpengine.com/videos/dr-aponte-explains-sibo/) - Dr. Joanne Aponte, ND explains SIBO is a common cause of IBS, bloating, constipation and diarrhea.
- [Holiday Ginger Snaps](https://lakesidenddev.wpengine.com/blog/holiday-ginger-snaps/) - Gluten free ✓ Dairy free ✓ Cane sugar free ✓ This old family recipe with a twist brings a warmth and spicy smells to my home each holiday season. Being iron rich and tangy, this cookie is the perfect addition to any holiday gathering or display. If the ingredients aren't quite the perfect fit for
- [Supplement Spotlight:           N-Acetyl Cysteine (NAC)](https://lakesidenddev.wpengine.com/blog/supplement-spotlight-n-acetyl-cysteine-nac/) - N-Acetylcysteine (NAC) is a supplement that I use almost every day when I see patients. It has so many uses in the body so I think to use this naturally occurring substance in protocols for many conditions and health issues. NAC supports the health of the liver, lungs, immune system and more. It is a
- [6 Culinary Herbs to Keep you Healthy this Winter](https://lakesidenddev.wpengine.com/blog/6-culinary-herbs-to-keep-you-healthy-this-winter/) - Winter is a time of change. Change in season, change in daylight, and change in routine. The change in season can be particularly challenging to the immune system. Ensuring adequate hydration and nutrition can help to support your system through the winter months. Culinary herbs are another gentle way to support the immune system through
- [21-Day Detox Virtual Workshop](https://lakesidenddev.wpengine.com/events/21-day-detox-virtual-workshop/) - It’s the most wonderful time of the year, holidays are here! With the holidays of course come overindulgence on sugar, flour, and alcohol which leads to that inevitable 5lb weight gain that the average American packs on this time of year. Not to mention the bloating, digestive distress, brain fog, and fatigue! So let’s make
- [Roasted Italian Veggie Medley](https://lakesidenddev.wpengine.com/recipes/roasted-italian-veggie-medley/) - Make these veggies ahead of time and use throughout the week. They keep in the fridge for up to 5 days. Enjoy as a side dish or combine with quinoa. These taste great with quinoa, spaghetti quash, or zucchini noodles tossed in pesto! Click here for pesto recipe Makes 6 cups 1 large eggplant, cubed
- [Beet Hummus](https://lakesidenddev.wpengine.com/recipes/beet-hummus/) - Beets are the ultimate food for your liver. Pair this hummus with raw veggies or Flackers (flaxseed cracker). This hummus is bean-free making it easy on digestion. If you can tolerate beans, however, feel free to add ½ can garbanzo beans for added protein. Ingredients:• 1 pound cooked, peeled, and cooled beets, about 2 medium
- [Improve Hot Flashes with Rhodiola and Black Cohosh](https://lakesidenddev.wpengine.com/blog/improve-hot-flashes-with-rhodiola-and-black-cohosh/) - Hot flashes and night sweats are the most common menopausal symptoms I see. And not to mention the depression and anxiety that can accompany menopause. This all can of course significantly affect your quality of life. Good news ladies, we have some great natural tools in our toolbox. Black cohosh is an herb that has
- [Kale Salad with Butternut Squash and Candied Pecans](https://lakesidenddev.wpengine.com/recipes/kale-salad-with-butternut-squash-and-candied-pecans/) - A perfect Fall or Winter salad with so much flavor! Ingredients For the Salad: 1 bunch of kale, de-stemmed and chopped 1/2 cup chopped cilantro 2 cups butternut squash, diced (time saver- buy the bags of pre-cut butternut squash) 3 TBSP avocado oil or olive oil 1 TBSP curry powder 1/2 cup candied pecans 1
- [Heart Healthy Chili Recipe](https://lakesidenddev.wpengine.com/recipes/heart-healthy-chili-recipe/) - Fall is here and I love to fill my home with warming scents and comforting foods to compliment the change of season. This heart healthy chili recipe is one of my family’s staples this time of year. It combines a mix of fibers, plant-based proteins and heart healthy herbs. This tasty chili is also rich
- [Sweet Potato Toast with Avocado and Sauerkraut](https://lakesidenddev.wpengine.com/recipes/sweet-potato-toast-with-avocado-and-sauerkraut/) - This is a healthy twist on an all time favorite- avocado toast. Ditch the bread and use sweet potatoes instead! Sweet potatoes can be sliced thinly and popped in your toaster just as you would bread. You can get creative with sweet potato toast....consider topping with almond butter, honey, and flax. Or follow this recipe
- [Baked Falafel](https://lakesidenddev.wpengine.com/recipes/baked-falafel/) - Baking falafel is a great alternative to frying. I prefer to bake things because I am not good at watching the stove! I often burn things. This recipe requires just a bit of planning ahead as you need to soak the raw chickpeas overnight. The cilantro and parsley in this recipe are great for supporting
- [Addressing Osteoporosis Naturally - Beyond Calcium Supplements](https://lakesidenddev.wpengine.com/blog/addressing-osteoporosis-naturally-beyond-calcium-supplements/) - As we age, our bone density decreases due to multiple factors including reduced hormone production, altered exercise activity, stress, medication use, etc. Calcium is often thought of as the most effective bone supporting nutrient; however, supplementing with calcium alone over time can pose increased cardiovascular risk such as plaque formation (atherosclerosis), heart attack and stroke.1
- [The Naturopathic Approach to Infertility](https://lakesidenddev.wpengine.com/blog/the-naturopathic-approach-to-infertility/) - Infertility rates amongst couples is on the rise unfortunately. If you are struggling to get pregnant, you are not alone! 1 in 8 couples in America seek some treatment for infertility. The naturopathic approach to infertility looks beyond your hormones and ovaries. We need to look at you as a whole person. Your overall health
- [Is Diet Enough? The Nitty Gritty of Supplementation.](https://lakesidenddev.wpengine.com/blog/is-diet-enough-the-nitty-gritty-of-supplementation/) - As a naturopathic doctor, I am often asked, "Do I (or my kids) need to take nutritional supplements?" It all depends on how adequate your diet is. If you eat a diet rich in colorful, organic fruits and vegetables (totaling between 8-9 servings a day), you can likely get away without taking a multi-vitamin. After all, whole foods contain
- [Gluten-Free Pumpkin Muffins](https://lakesidenddev.wpengine.com/recipes/gluten-free-pumpkin-muffins/) - I eat these pumpkin muffins year-round as they are reminiscent of my favorite dessert: pumpkin pie. Not only are they delicious and moist, but they are packed full of nutrients. The pumpkin provides the immune-supporting Vitamin A. The almond flour and the ground seeds are a good source of protein and healthy fat, which help
- [Healthy Thanksgiving: Gluten-free, Dairy-free Style](https://lakesidenddev.wpengine.com/blog/a-healthy-thanksgiving-gluten-free-dairy-free-style/) - Thanksgiving is approaching, and I have had many people ask, "How do I maintain my (gluten-free-), (anti-inflammatory-), (dairy-free-, etc) diet over the holidays?" You do not have to sabotage your diet and your gains in health during Thanksgiving. Here are some basics for eating well during the holidays (and thus avoiding the 3-day "food hangover").
- [Healthy Harvest Recipes](https://lakesidenddev.wpengine.com/recipes/healthy-harvest-recipes/) - It's FALL! This means our favorite fresh berries and tomatoes are no longer readily available. But the good news is is that they are replaced with other delicious harvest goodies, such as pumpkins, squash, yams, and sweet potatoes. These foods are nutritional powerhouses. They are are packed with beta carotene, a deeply colored red-orange-yellow pigment
- [Infertility - Ovarian insufficiency and Poor Egg Quality](https://lakesidenddev.wpengine.com/blog/natural-solutions-for-female-infertility/) - There is no doubt about it, infertility rates for both men and women are rising. Researchers estimate that about 15% of female infertility is due to Premature Ovarian Insufficiency (POI). Premature ovarian insufficiency occurs in women under the age of 40 when the ovaries are no longer functioning normally. When this happens, the ovaries do
- [Greek Turkey Burgers](https://lakesidenddev.wpengine.com/recipes/greek-turkey-burgers/) - These Mediterranean-inspired turkey burgers make for a quick and easy protein for dinner. I serve them over salad or in lettuce wraps (skip the bun!). Enjoy! Ingredients: 1 lb organic ground turkey 1/4 cup chopped flat leaf parsley (can also use fresh chopped basil) 1/4 tsp garlic powder (omit if you follow a Low FODMAP
- [Why am I so bloated? Finding the source of your abdominal discomfort](https://lakesidenddev.wpengine.com/blog/why-am-i-so-bloated-finding-the-source-of-your-abdominal-discomfort/) - Bloating is one of the most common digestive symptoms I see in my practice. It can present as abdominal distension, swelling and discomfort, that can come and go throughout the day or be persistent. Often complaints of bloating are compounded by other gastrointestinal complaints, such as heart burn, cramping, diarrhea, constipation or flatulence and signals
- [Simple Squash with Turmeric and Walnuts](https://lakesidenddev.wpengine.com/recipes/simple-squash-with-turmeric-and-walnuts/) - This is one of my favorite ways to eat squash in the Fall and Winter. I actually eat it for breakfast often. It is easy, warming, and is a great way to incorporate more turmeric in your diet. I like to top it with walnuts for an added crunch and nutritional boost. You can use
- [Fall Harvest Salad with Maple Tahini Dressing](https://lakesidenddev.wpengine.com/recipes/fall-harvest-salad-with-maple-tahini-dressing/) - This salad has all the tastes of Fall- roasted root vegetables, maple syrup, and apples. It is a perfect salad for entertaining, but it is easy enough to whip up for a week night dinner. I am always one to bring a hearty salad like this one to Thanksgiving to encourage more color on our
- [Almond-Crusted Chicken](https://lakesidenddev.wpengine.com/recipes/almond-crusted-chicken/) - Nutty almond flour, anti-inflammatory turmeric, and smoky paprika join forces to create a crispy breading for chicken- though you can also use it on fish or tofu. This dish is family-friendly. If you or your kids like chicken tenders, these will be a hit. Ingredients 1.5 lbs chicken, cut into strips 3 eggs, beaten 1
- [No Bake Brownie Bites](https://lakesidenddev.wpengine.com/recipes/no-bake-brownie-bites/) - With just 5 ingredients, these no bake brownie bites are the perfect healthy treat. They are a great way to incorporate anti-inflammatory walnuts, thyroid-supportive brazil nuts, and magnesium-rich cacao powder in your diet. Ingredients 1 cup pitted Medjool dates (approximately 11 dates) ½ cup walnuts ½ cup brazil nuts 1/3 cup cacao powder ¼ tsp
- [Tracking Transit Time](https://lakesidenddev.wpengine.com/blog/tracking-transit-time/) - Intestinal transit is the time it takes food to pass through the entire digestive tract. An optimal transit time is between 18-24 hours. A slow transit time is associated with constipation and increases the likelihood of bowel toxemia and dysbiosis. I find SIBO is the most common underlying cause of slow transit time due to
- [Pumpkin Peanut Butter Soup](https://lakesidenddev.wpengine.com/recipes/pumpkin-peanut-butter-soup/) - This recipe is reminiscent of a traditional African peanut stew. I add my own healthy twist by including turmeric and ginger, two anti-inflammatory super spices. It is perfect for a cool Fall evening. I double the recipe so I can freeze half for an easy weeknight meal. Ingredients: 2 TBSP avocado oil 1 medium onion,
- [Superfood Pumpkin Smoothie](https://lakesidenddev.wpengine.com/recipes/superfood-pumpkin-smoothie/) - I am a sucker for anything pumpkin- pumpkin pie, pumpkin muffins, pumpkin soup, and yes, pumpkin smoothies! This Superfood Pumpkin Smoothie is reminiscent of pumpkin pie as it contains pumpkin pie spice, pumpkin of course, and coconut cream. The coconut cream makes it deliciously creamy and is a healthy alternative to whipped cream. It is
- [Almond Butter Squash Blondies](https://lakesidenddev.wpengine.com/recipes/almond-butter-squash-blondies/)
- [Pumpkin and Hemp Seed Pesto](https://lakesidenddev.wpengine.com/recipes/pumkin-and-hemp-seed-pesto/) - This dairy free pesto is made from pumpkin and hemp seeds. Seeds are a great alternative to using nuts. Pumpkin seeds are a great source of zinc (one of the most important immune supportive nutrients). The seeds are an excellent vegetarian protein source and source of healthy fats. Use this pesto as a spread on
- [Virtual Workshop: How it works?](https://lakesidenddev.wpengine.com/events/virtual-workshop-how-it-works/) - Wondering what the upcoming workshop includes and how it works?This two hour virtual workshop led by Dr. Axtell will include: Live Nutrition Presentation (Slides & Handouts Included) Group Virtual Cooking Demo: (Recipe Cards Included) Ask the Dr: Live Q&A with Dr. Axtell
- [Food is Medicine Virtual Workshop](https://lakesidenddev.wpengine.com/events/food-is-medicine-virtual-workshop/) - We are so excited to announce that we will be hosting a virtual Food is Medicine Workshop on October 17th , 2020! This two hour virtual nutrition workshop led by Dr. Axtell will help bring clarity to the diet confusion and teach you the 10 essentials for eating for optimal health and disease prevention. Learn
- [Welcome to our Food Is Medicine Kitchen](https://lakesidenddev.wpengine.com/events/welcome-to-our-food-is-medicine-kitchen/) - Here at Lakeside we are passionate about using food as medicine and believe that cooking is community. With this new space our goal is to bring people together to connect with one another while also learning how to heal with food. Although at this time it is not safe to physically bring big groups together
- [Collard Green Wraps](https://lakesidenddev.wpengine.com/recipes/collard-green-wraps-2/) - Collard greens are a great source of calcium and Vitamin K. Super alkalinizing and a great low carb wrap alternative. Try the recipe below or fill the collard wrap with your favorite fillings. Ingredients: 2 organic collard leaves, washed, dried and stems trimmed 1 lemon cut into wedges1/2 cup organic hummus2 tablespoons of Nutritional Yeast
- [The Truth About Quality](https://lakesidenddev.wpengine.com/blog/the-truth-about-quality/) - When it comes to health food stores and supplement aisles, it is easy to quickly become overwhelmed with a myriad of options. Where do you start? Once you’ve found the vitamin you were looking for, which form is best? It’s hard as a consumer to know what makes a high-quality supplement which can lead to
- [Food is Medicine  Virtual Workshop: 10 Nutrition Essentials for Optimal Health](https://lakesidenddev.wpengine.com/events/food-is-medicine-virtual-workshop-10-nutrition-essentials-for-optimal-health/)
- [Nutrient Spotlight: Zinc - Deficiencies and Why Your Body Needs It](https://lakesidenddev.wpengine.com/blog/nutrient-spotlight-zinc-deficiencies-and-why-your-body-needs-it/) - Zinc is a common nutrient deficiency caught on blood work by Naturopathic doctors. It plays an essential role in establishing healthy growth and development, as well as supporting the immune and nervous systems. It acts as a catalyst in hundreds of different bodily reactions, contributes to the structure of our genes, supports spermatogenesis, helps your
- [Zucchini Eggplant "Lasagna"](https://lakesidenddev.wpengine.com/recipes/zucchini-eggplant-lasagna/) - Sometimes you just have a craving for some tasty comfort food...like lasagna. But if you are like me, you want a dish high in protein and veggies and not high in gluten, or empty carbs for that matter. So here is a delicious recipe that is gluten free, vegetarian, and can be made vegan. Instead
- [The Simplest Greek Salad Recipe](https://lakesidenddev.wpengine.com/blog/the-simplest-greek-salad-recipe/) - Recently, my friend shared this recipe with me and I fell in love with it instantly! It’s simple, refreshing, nutritious and a perfect side to bring to any summer cookout. Below you can find the recipe as well as more information on key nutrients or health benefits packed within each of the main ingredients. I
- [Healing with Glutamine](https://lakesidenddev.wpengine.com/blog/healing-with-glutamine/) - Our body requires amino acids that make up proteins in order to replicate our DNA, repair cellular damage, support tissue and muscle growth, etc. Generally speaking, amino acids are known as the “building blocks of life” that help the body grow, repair and carry out daily enzymatic functions. One of the most prevalent amino acids
- [Lemon Tahini Dressing](https://lakesidenddev.wpengine.com/recipes/tahini-dressing/) - Sometimes you just need a creamy dressing. Oil and vinegar gets boring so this is where tahini comes in. Tahini is sesame seed butter (often a main ingredient in hummus). Tahini is a great source of calcium (yes, despite what the USDA would like you to believe, you can get calcium from other sources besides
- [The Environment’s Impact on Your Hormones and Fertility](https://lakesidenddev.wpengine.com/blog/the-environments-impact-on-your-hormones-and-fertility/) - It is estimated that 1 in 8 couples will have trouble getting pregnant or sustaining pregnancy. Why is this happening? While there are several known causes of infertility, 5-10% of infertility is unexplained. These unexplained cases are likely related to reduced quality of your eggs and due to the harmful effects that the environment has
- [Fighting Sugar Cravings and Regulating Blood Sugar Levels](https://lakesidenddev.wpengine.com/blog/fighting-sugar-cravings-and-regulating-blood-sugar-levels/) - Almost everyone has experienced a food craving and, more often than not, people gravitate toward sugar or sweets to satiate this appetite. Cravings can stem from consistent sugar consumption but also can have underlying causes such as pre-diabetes, adrenal fatigue, hormonal imbalance, candida overgrowth, etc. Sugar Metabolism & Bodily Impact When eating something high in
- [Quinoa Bowls with Creamy Lemon Tahini Dressing](https://lakesidenddev.wpengine.com/recipes/quinoa-bowls-with-creamy-lemon-tahini-dressing/) - Quinoa bowls make for a super healthy, filling, AND easy lunch or dinner. The concept is simple: Make a big batch of quinoa and then top with roasted veggies, nuts/seeds/protein of your choice, and your favorite dressing. I often make a big batch of quinoa at the beginning of the week (always boiling it in
- [The Clinic](https://lakesidenddev.wpengine.com/blog/the-clinic/)
- [Collard Wraps with Black Beans, Olives, and Parm](https://lakesidenddev.wpengine.com/blog/collard-green-wraps/) - We planted collard greens in our garden this year, and they have flourished over the past couple months. My go-to recipe for these greens are collard wraps. I’ve been experimenting with different fillings, and I especially like this one (see below). The basic idea is that you use collard leaves to make wraps in place
- [Easy Salmon Salad](https://lakesidenddev.wpengine.com/recipes/easy-salmon-salad/) - *** To save time I usually use wild canned salmon. You can also try baking the salmon instead of poaching. For the salmon: 1 pound salmon fillet, cut in half 1/2 teaspoon sea salt (for the rub) 4 cups water 1 1/2 teaspoons sea salt (for the poaching liquid) 1 lemon slice 1 teaspoon lemon
- [My Go-To Salmon Marinade](https://lakesidenddev.wpengine.com/blog/my-go-to-salmon-marinade/) - We aim to eat salmon once a week. I find it helps to keep the day we eat salmon consistent to ensure we get it in once weekly. Meal planning is key! In our house, we have "Salmon Mondays." I go to the store over the weekend and get wild-caught salmon. Many people tell me
- [Simple Sauteed Beets and Greens](https://lakesidenddev.wpengine.com/recipes/simple-sauteed-beets-and-greens/) - Shredding beets and sauteing them on the stove-top makes for a fast and easy veggie side dish. Don't discard those beet greens- they are food for your liver!
- [Sunshine Caesar Salad](https://lakesidenddev.wpengine.com/recipes/cauliflower-caesar-salad-with-turmeric-and-walnuts/) - This salad incorporates the following superfoods: cauliflower, turmeric, and walnuts. Cauliflower belongs to the cruciferous vegetable family. Cruciferous vegetable consumption has been implicated in the prevention of many different cancers, including lymphoma, breast, prostate, bladder, and lung cancer. Cruciferous vegetables contain the anti-cancer substances, sulforophane and indole-3-carbinol. Turmeric has the following health benefits: Reduces inflammation
- [If I could only have one botanical, THIS would be it...](https://lakesidenddev.wpengine.com/videos/if-i-could-only-have-one-botanical-this-would-be-it/)
- [Peanut Butter Chocolate Chip Energy Bites](https://lakesidenddev.wpengine.com/recipes/peanut-butter-chocolate-chip-energy-bites/)
- [Immune-boosting Chicken Soup](https://lakesidenddev.wpengine.com/blog/immune-boosting-chicken-soup-sibo-friendly-low-fodmap/) - This recipe is SIBO friendly and low fodmap. There is actually some science to support chicken soup as a cold remedy! Chicken soup may block the migration of white blood cells to the upper respiratory tract and (according to a 2012 study in the American Journal of Therapeutics) may reduce the inflammation in the early stages
- [Maple-Roasted Brussels Sprouts](https://lakesidenddev.wpengine.com/recipes/maple-roasted-brussels-sprouts/)
- [Chocolate Maca Truffles](https://lakesidenddev.wpengine.com/recipes/chocolate-maca-truffles/) - In honor of Mother’s Day, this post is for all you tired ladies out there that need a natural boost! Maca is a plant native to the Andes, revered for its many nutritional and medicinal properties. Maca is a true super-food, for it is an excellent source of vitamins, minerals, plant sterols, protein, and essential
- [Boost Energy and Libido with these Chocolate Maca Truffles](https://lakesidenddev.wpengine.com/recipes/boost-energy-and-libido-with-dr-axtells-chocolate-maca-truffles/) - Here is the recipe. Enjoy!
- [Seed and Oil Cycling for Hormone Balance](https://lakesidenddev.wpengine.com/blog/seed-and-oil-cycling-for-hormone-balance/)
- [End Sleepless Nights with these Natural Insomnia Therapies](https://lakesidenddev.wpengine.com/blog/end-sleepless-nights-with-these-natural-insomnia-therapies/) - Sleep deprivation or insomnia can lead to: Memory and cognitive dysfunction: Your brain cleans itself at night. Think of your brain taking the garbage out. The cerebrospinal fluid (CSF) washes in and out in wave-like motions to eliminate accumulated metabolic "trash" in the brain. In order to flush out the waste and thus promote good
- [Balance your Estrobolome: Understanding the Gut-Hormone Connection](https://lakesidenddev.wpengine.com/blog/balance-your-estrobolome-understanding-the-gut-hormone-connection/) - Ever notice that when you are eating poorly that your PMS symptoms seem out of control? Do you experience "period poops"? Abdominal bloating or "PMS bloat"? You've heard about the gut-brain connection, but did you know that there is intimate connection between your gut and your hormones? Recent research suggests that bacteria in our gut
- [The Importance of Assessing Hormone Metabolism: the DUTCH test](https://lakesidenddev.wpengine.com/blog/the-importance-of-assessing-hormone-metabolism-the-dutch-test/) - So many women struggle with PMS, debilitating menopausal symptoms, weight gain, breast tenderness, and cramps. While these are common symptoms, they are not normal or optimal. Rather than simply take the pill to mask the symptoms, our goal as NDs is to identify and address the root cause. To determine root cause, this is where
- [Managing Heartburn & Reflux](https://lakesidenddev.wpengine.com/blog/managing-heartburn-reflux/) - Gastroesophageal reflux disease (GERD), also known as heartburn, is a common complaint that Naturopathic doctors see clinically and one that can significantly impact an individual’s quality of life. Common symptoms of heartburn include reflux, burning in the chest, nausea, cough, and a sensation as if there were a lump in the throat. Why do I
- [Detox Pesto](https://lakesidenddev.wpengine.com/recipes/detox-pesto/)
- [Dr. Axtell explains the differences between food allergies and food sensitivities](https://lakesidenddev.wpengine.com/videos/dr-axtell-explains-the-differences-between-food-allergies-and-food-sensitivities/)
- [Kale, Walnut, & Pumpkin Seed Pesto](https://lakesidenddev.wpengine.com/recipes/kale-walnut-pumpkin-seed-pesto/) - See here how easy this recipe is!
- [Superwoman, Super Tired](https://lakesidenddev.wpengine.com/blog/superwoman-super-tired/) - 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, student. Many women are attempting to be “Superwoman” which can
- [Dr. Joanne Aponte's Approach to IBS and other digestive disorders](https://lakesidenddev.wpengine.com/videos/dr-joanne-apontes-approach-to-ibs-and-other-digestive-disorders/)
- [Support Your Heart with the Mediterranean Diet](https://lakesidenddev.wpengine.com/blog/support-your-heart-with-the-mediterranean-diet/) - Health and wellness of the heart are fundamental to our overall well-being. The heart is a constant powerhouse that works in complement with our lungs to provide oxygen to our tissues and brain. It transports nutrients that we gather from the foods we eat throughout our body and helps to eliminate waste we accumulate. Many
- [Stress and Sleep Support During Stay-in-Place](https://lakesidenddev.wpengine.com/blog/stress-and-sleep-support-during-stay-in-place/) - Stress tends to carry a lot of weight both physically and emotionally. It’s a necessity that challenges us all to grow in life but can become problematic when it’s either all-consuming or we aren’t able to process it properly. Life in general is stressful, especially now that each of us is forced to process changes
- [Dr. Aponte's Approach to Women's Hormone Imbalance](https://lakesidenddev.wpengine.com/videos/dr-apontes-approach-to-womens-hormone-imbalance/) - Struggling with PMS, irregular menstrual cycles, painful menstrual cramps or other hormone related symptoms? Listen to Dr. Aponte's approach to Women's hormone imbalance.
- [Adrenal Glands and Allergies- The Connection](https://lakesidenddev.wpengine.com/blog/adrenal-glands-and-allergies-the-connection/) - Have you noticed that your allergies have worsened over the years? Maybe you did not have allergies as a kid but now you dread Spring due to the influx of the common allergens in the air. This can be due to poor adaptation to stress, or adrenal fatigue. You may have heard stress impacts the
- [Seed & Oil Cycling for Hormone Balance](https://lakesidenddev.wpengine.com/blog/seed-oil-cycling-for-hormone-balance/) - Cycling of seeds and oils in your diet is a great way to use food as medicine to support healthy hormone balance and regulate the menstrual cycle. Your ovarian hormones (progesterone and estrogen) perform a rhythmical dance throughout the month. This rhythm can easily be disturbed by changes in sleep, stress, diet and activity levels.
- [Coconut Curry Red Lentil Soup](https://lakesidenddev.wpengine.com/recipes/coconut-curry-red-lentil-soup/) - This is a delicious, quick and easy soup recipe with plenty of protein. The garlic and ginger are immune boosting and the turmeric reduces inflammation and protects your brain. Make a double (or triple) batch and freeze for later. Ingredients 1 tbsp coconut oil 1 tbsp grated minced ginger 2 cloves garlic minced 1 tbsp garam masala 2 tsp curry powder 1 tsp kosher salt + more to taste
- [How to Keep your Fuel Tank Full During Times of Stress](https://lakesidenddev.wpengine.com/blog/how-to-keep-your-fuel-tank-full-during-times-of-stress/) - No doubt this is a difficult time for many of us. Increased stress and strain on your resources might be taking its toll on you. If you are a parent like me, now you’re doing double duty as teacher in addition to your regular job. For others, the stress is emotional, you may be worried
- [Natural Ways to Manage Arthritis](https://lakesidenddev.wpengine.com/blog/natural-ways-to-manage-arthritis/) - Osteoarthritis is considered a “wear-and-tear” condition of the joints that most commonly presents as joint pain that is worse with activity and better with rest. Its prevalence increases with age and is most commonly experienced in the knees, hands, hips and spine. In the case of arthritis, a joint’s normal function is limited due to
- [Why Walking is Underrated: Top 5 Health Benefits of Walking](https://lakesidenddev.wpengine.com/blog/why-walking-is-underrated-top-5-health-benefits-of-walking/) - Given the pandemic of COVID-19 and the resultant "safer at home" order, I've noticed a lot of people are out walking lately. Walking is an excellent way to manage stress and get some exercise. If you haven't done so already, now is the time to establish a new walking routine since you likely have more
- [Fortifying Immunity with Food](https://lakesidenddev.wpengine.com/blog/fortifying-immunity-with-food/) - I am a firm believer in “food is medicine.” Now is the time to prioritize a healthy diet to give your body the nourishment it needs to stay healthy. The goal of this blog post is to provide you with sound information to support your immune system and maintain resiliency in a time of a
- [Immune-Strengthening Soup](https://lakesidenddev.wpengine.com/blog/immune-strengthening-soup/) - After a lot of traveling and the usual hustle-and-bustle of the holidays, my family is feeling a bit under the weather. My 3-year-old daughter and husband have a cough and a cold, and I am feeling a tickle in my throat on the verge of acquiring the virus they likely have. Luckily, Louisa, my 3
- [Walnut Meat Tacos](https://lakesidenddev.wpengine.com/recipes/walnut-meat-tacos/) - 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 appetite, and increasing lean body mass. BUT eating a lot
- [Autoimmune Disease: The Gut Connection](https://lakesidenddev.wpengine.com/blog/auto-immune-leaky-gut-connection/) - Autoimmune diseases are a group of conditions in which the immune system goes awry and starts to attack the body’s own cells. It can no longer distinguish self (you) from invader (not you). This immune attack against “self” leads to various symptoms and disease of the body based on where the immune cells attack. In
- [Alternatives to Proton Pump Inhibitors: Natural solutions for Acid reflux, GERD and indigestion](https://lakesidenddev.wpengine.com/blog/alternatives-to-proton-pump-inhibitors-natural-solutions-for-acid-reflux-gerd-and-indigestion/) - Proton pump inhibitors (such as omeprazole and Nexium) are commonly prescribed to address acid reflux as well as a whole range of digestive symptoms. Symptoms of acid reflux include burning or pain in the stomach, chest or throat, chronic cough, sore throat, bad breath and others. Sometimes it seems that these drugs are given out
- [Immune Support 101 - Stay healthy this winter!](https://lakesidenddev.wpengine.com/blog/immune-support-101-stay-healthy-this-winter/) - 'Tis the season for colds and flus! While none of us like getting sick, acute illnesses like colds and flus are a very natural and normal response of a healthy body. It is normal for adults to get 1-2 colds per year and for children under 12 to get 4 colds per year. If you
- [3 Approaches to Addressing Your PMS Naturally](https://lakesidenddev.wpengine.com/blog/3-approaches-to-addressing-your-pms-naturally/) - Premenstrual syndrome (PMS) refers to the cyclical nature of symptoms that appear during the luteal phase (or second half) of the menstrual cycle. Premenstrual dysphoric disorder (PMDD) is a severe form of PMS that is more debilitating. Symptoms of PMS and PMDD include irritability, anger, food cravings, depression, anxiety, breast tenderness, headaches, tension, fatigue, bloating
- [Natural Relief for PMS](https://lakesidenddev.wpengine.com/blog/natural-relief-for-pms/) - Symptoms of PMS usually manifest 7-10 days before the onset of menses and include mood changes such as low mood, irritability, difficulty sleeping; swollen breasts; water retention and bloating; acne; food cravings and other symptoms. 75-80% percent of women experience PMS symptoms. Although it is natural to feel changes in your body as menses approaches,
- [Lakeside Natural Medicine Instagram](https://lakesidenddev.wpengine.com/blog/instagram/) - [instagram-feed]
- [Pumpkin Pie Smoothie](https://lakesidenddev.wpengine.com/recipes/pumpkin-pie-smoothie/) - 1/4 cup pumpkin (canned is fine) 10 oz of liquid - I use half water and half non-dairy milk. dash of pumpkin pie spice (add more as desired) 1 tbsp coconut cream 1/2- 1 tbsp ground flax seeds 1 tsp of honey (or stevia if on a sugar free diet) 1 serving protein powder of
- [Help Naturopathic Doctors get recognized in Wisconsin!](https://lakesidenddev.wpengine.com/blog/help-naturopathic-doctors-get-recognized-in-wi/) - Wisconsin ND's are on the verge of gaining licensure in Wisconsin. Help us make this happen!! NOW is the time to call your legislators and urge them to support bill LRB 5620 to license naturopathic doctors. Click here to search your legislators: https://maps.legis.wisconsin.gov Enter your home address in the search box. Why do ND's need to be
- [Reduce Stress and Boost Memory with Seriphos](https://lakesidenddev.wpengine.com/blog/reduce-stress-and-boost-memory-with-seriphos/) - Elevated cortisol can result in insomnia, a "wired but tired" feeling, anxiety, and weight gain in the mid-section. Phosphatidyl serine (PS), or the active form, phosphorlyated serine, is an amino acid that can effectively blunt the release of cortisol, our "stress hormone." PS can also help with age-related memory impairment, such as poor word recall.
- [Mindful Eating: 8 Steps To Get Started](https://lakesidenddev.wpengine.com/blog/8-steps-to-mindful-eating/) - 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 car, scrolling through facebook while you scarf down your lunch, etc.
- [Healthy Hot Chocolate](https://lakesidenddev.wpengine.com/recipes/healthy-hot-chocolate/) - Forget the powdered hot chocolate mixes that are full of sugar and dairy. This Healthy Hot Chocolate recipe uses raw cacao and is sugar-free, dairy-free. Raw cacao is a super-food rich in antioxidants and magnesium (more magnesium than a serving of spinach!). This hot chocolate not only nurtures your inner-child (who doesn't get nostalgic with
- [Six Common Factors That Are Destroying Your Thyroid](https://lakesidenddev.wpengine.com/blog/6-common-factors-that-are-destroying-your-thyroid/) - 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 thyroid gland. It is the most common cause of hypothyroidism
- [Treating the Causes, Not the Symptoms](https://lakesidenddev.wpengine.com/blog/treating-the-causes-not-the-symptoms/) - Dr. Axtell was recently interviewed for this article in Shepherd Express on alternative medicine. Check it out! “With a shortage of primary care doctors, exponentially escalating health care costs, epidemics of lifestyle-related chronic disease and obesity and increasing dissatisfaction with conventional medicine, naturopathic doctors are a valuable solution in light of these critical shortages,” she
- [The Importance of Limiting Screen Time](https://lakesidenddev.wpengine.com/blog/the-importance-of-limiting-screen-time/) - We live in a world where phones, tablets, laptops, and tvs are ubiquitous. It is time to pause and question the effects of them…especially on the health and development of our children. A 2015 survey by Common Sense Media found that children ages 8-12 are spending an average of five hours and twelve minutes per
- [Eating Gluten Free the Healthy Way](https://lakesidenddev.wpengine.com/blog/eating-gluten-free-the-healthy-way/) - I recommend a gluten free diet to many of my patients, and many thrive on it. Gluten is a very common gut irritant and trigger of inflammation in the body. I've seen it contribute to a variety of health issues. But when going gluten free, you need to do it the right way to avoid
- [Roasted Butternut Squash, Apple, and Pomegranate Salad](https://lakesidenddev.wpengine.com/recipes/roasted-butternut-squash-apple-and-pomegranate-salad/) - This salad truly is a taste of Fall. It's easy, packed full of antioxidants, and delicious. Enjoy! Ingredients: 1 butternut squash, peeled and cubed (I often buy Trader Joe's pre-cut bags of butternut squash. Use 2 bags) 1 TBSP avocado oil 2 tsps turmeric Salt and pepper 8 cups salad greens (any greens will work-
- [Boost Energy and Mood with B12...But Supplement Wisely!](https://lakesidenddev.wpengine.com/blog/boost-energy-and-mood-with-b12-but-supplement-wisely/) - Feeling tired and run down? Struggling with depression or anxiety? Dealing with poor memory or focus? Experiencing numbness or tingling? You may be low in B12 and require a B12 supplement. But not all B12 supplements are created equally. Here are some B12 basics: B12's Role in the Body Vitamin B12 is involved in DNA
- [An herb proves to be just as effective as a popular Diabetes drug](https://lakesidenddev.wpengine.com/blog/an-herb-proves-to-be-just-as-effective-as-a-popular-diabetes-drug-2/) - A bitter herb known as Berberine has been shown to regulate glucose and lipid metabolism. This study compared Berberine with a popular diabetes drug, Metformin. Berberine proved to be just as effective as Metformin in lowering Hemoglobin A1C, fasting blood glucose, postprandial blood glucose, and triglycerides. In addition, total cholesterol and LDL cholesterol ("bad cholesterol")
- [Cleansing with the Seasons](https://lakesidenddev.wpengine.com/blog/cleansing-with-the-seasons/) - The changing season is the perfect time to cleanse and “wipe your slate clean” so to speak. Cleansing in the fall is helpful as the body prepares for the winter - a time of rest, energy conservation and turning inward. There is no doubt our bodies are challenged by a host of chemicals and toxins
- [Double Chocolate Mint Cookies](https://lakesidenddev.wpengine.com/recipes/double-chocolate-mint-cookies/) - Confession: I love chocolate. The darker the better. I look forward to my square (or two!) of 85% dark chocolate after dinner. Another treat I’ve been enjoying lately are these gluten-free cookies are made with teff flour. Teff is iron- and protein-rich gluten-free whole grain native to Ethiopia. I buy the Bob’s Red Mill brand.
- [Why Corn May be the Next Gluten](https://lakesidenddev.wpengine.com/blog/why-corn-may-be-the-next-gluten/) - Have you removed gluten from your diet but are still having issues with your health? Corn may be to blame. I often recommend gluten-free diets. I always caution individuals on over-consuming highly processed gluten-free products (gluten-free crackers, breads, bagels, muffins, cookies, cereals, etc) as they are full of empty calories, often derived from corn. And
- [Why do I have SIBO?](https://lakesidenddev.wpengine.com/blog/why-do-i-have-sibo/) - We see a lot of Small Intestinal Bacterial Overgrowth (SIBO) at our clinic and still, the answer to this question is not an easy one. I always ask myself “WHY does this person have SIBO?” and I do my best to figure out the answer. If we can identify the WHY, that is our best
- [Tips for Weight Loss](https://lakesidenddev.wpengine.com/blog/tips-for-weight-loss/) - Tips for Weight Loss 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 as preservatives, artificial sweeteners, thickeners, stabilizers, and
- [Keep Calm and Balance Hormones with Inositol](https://lakesidenddev.wpengine.com/blog/keep-calm-and-balance-hormones-with-inositol/) - Inositol was once previously considered a B vitamin, but it is now considered a pseudo-vitamin and is found primarily in whole grains, citrus fruits, and beans.It is commonly used for blood sugar regulation and treating polycystic ovarian syndrome (PCOS), but it is also is shown to be effective in treating anxiety and panic attacks, OCD,
- [Fried Fish with Arugula Salad](https://lakesidenddev.wpengine.com/recipes/fried-fish-with-arugula-salad/) - Fried Fish 1 large egg 1 teaspoon kosher salt 1/2 teaspoon black pepper 1/2 teaspoon garlic powder 1/2 teaspoon dried thyme 4 (6 oz) thin fillets of a firm, white fish such as sole or cod 1 cup almond flour Avocado oil Instructions: In a shallow bowl, whisk the egg with the salt, pepper, garlic powder and dried thyme. Dip each fish fillet into the egg mixture. Place
- [Make-Ahead Blueberry Baked Oatmeal](https://lakesidenddev.wpengine.com/blog/make-ahead-berry-baked-oatmeal/) - This Make-Ahead Blueberry Baked Oatmeal is a breakfast item I've been making on Sundays in preparation for a busy week. It tastes reminiscent of a blueberry muffin...but thanks to the flax and minimal sweetener, it won't make you crash like a traditional sugar-laden muffin. And thanks to the blueberries, your memory will be sharp! I
- [Grill Responsibly](https://lakesidenddev.wpengine.com/blog/grill-responsibly/) - While grilling with friends and family in the summertime can be healthy for your soul, it does come with some risks! Exposing food (notably meat) to high temperatures produces cancer-causing chemicals called heterocyclic amines (HCAs). HCAs have been found to be mutagenic, causing changes to DNA and thus increasing risk of cancer. They form when
- [Reduce Your Toxic Load](https://lakesidenddev.wpengine.com/blog/reduce-your-toxic-load/) - There is no question, in today’s modern world, our bodies are exposed to many unnatural and potentially toxic compounds. This does not mean we are all doomed. Our body is remarkable and is designed to detoxify and rid itself of most of these potential toxins. The problem occurs when the body is exposed to too
- [Weed Killer for Breakfast: Beware of this Toxic Ingredient in your "Health Food"](https://lakesidenddev.wpengine.com/blog/weed-killer-for-breakfast-beware-of-this-toxic-ingredient-in-your-health-food/) - It is nearly impossible to completely avoid glyphosate exposure here in the US. Thank goodness we have built-in ways to detoxify harmful chemicals. We must support our organs of elimination (GI tract, liver, kidneys, skin, lungs) to promote detoxification and help negate the ill effects of glyphosate: GI tract: Regular bowel movements are a must!
- [Probiotic for Constipation, Bloating, and Vaginal Health](https://lakesidenddev.wpengine.com/blog/probiotic-for-constipation-bloating-and-vaginal-health/) - There is a growing interest in the use of probiotics for gastrointestinal issues and women's health issues, such as UTI's and vaginal yeast infections. Confused on which particular probiotic to take for these issues? Lactobacillus reuteri (L. reuteri) is a strain of bacteria that addresses both chronic constipation and abdominal bloating along with women's health
- [Rainbow Noodle Salad with Peanut Sauce](https://lakesidenddev.wpengine.com/recipes/rainbow-noodle-salad-with-peanut-sauce/) - “Eat the colors of the rainbow” is a mantra I frequently say to my family and patients. And I always strive to practice what I preach! This salad is EASY and sure to please even the pickiest of eaters, as it is deconstructed and allows each individual to build their own colorful plate. I use
- [6 Ways to Boost Your Libido Naturally](https://lakesidenddev.wpengine.com/blog/6-ways-to-boost-your-libido-naturally/) - Ladies, does your sex drive need a boost? If you're like many people women, sex is the last thing on your mind after a long day. But of course we know sex is a vital component of a relationship- the ultimate connection. Without it, your relationship can suffer. And if we go one step further-
- [Fat + Carbs= Dangerous Combination](https://lakesidenddev.wpengine.com/blog/fat-carbs-dangerous-combination/) - Fat is good for you…but NOT when combined with carbs (ie. French fries, chocolate cake and doughnuts). This dangerous combination can raise ghrelin, the “hunger hormone,” telling you to pick up your fork. Combining carbs and fat can also induce a temporary state of insulin resistance, which can lead to fat storage. In fact, elevated
- [Top 5 Reasons to Include Turmeric in Your Diet Everyday](https://lakesidenddev.wpengine.com/blog/top-5-reasons-to-include-turmeric-in-your-diet-everyday/) - If I could only use one herb for the rest of my life, it would be turmeric. It really is a "cure-all." Turmeric is the spice that gives Indian curry it's yellow hue. The active ingredient is curcumin, which has potent anti-inflammatory and antioxidant properties. 1. Reduce Inflammation. We now know that inflammation is at
- [Foods for Thought: Top 12 Foods to Optimize Brain Function](https://lakesidenddev.wpengine.com/blog/foods-for-thought-top-12-foods-to-optimize-brain-function/) - I recently led a "Foods for Thought: Nutrition and Brain Workshop" where I discussed the top super-foods for the brain. The same foods that shield our brain from dementia and aging will also make them work better today. Below is a summary of the top foods to include in your diet to prevent a future
- [Feed Your Gut Microbiome With Food](https://lakesidenddev.wpengine.com/blog/feed-your-gut-microbiome-with-food/) - Your gut microbiome is made up of all the micro-organisms (bacteria) that live in your digestive tract. There are likely 10 times more bacterial cells in your body than there are human cells! In other words, we are mostly bacteria (not human!). A majority of these bacterial cells live in your digestive tract. There are
- [Migrating Motor Complex: the "Housekeeper" of the Gut](https://lakesidenddev.wpengine.com/blog/migrating-motor-complex-the-housekeeper-of-the-gut/) - If you have been diagnosed with IBS and/or SIBO and your symptoms continue to recur, your migrating motor complex (MMC) may need some support. The migrating motor complex is often referred to as the "housekeeper wave." It is the quick, intense wave that moves food and bacteria from the stomach through the large intestine. It
- [Dill Avocado Dressing](https://lakesidenddev.wpengine.com/recipes/dill-avocado-dressing/) - If you are a fan of creamy dressings, this Dill Avocado Dressing is a must! This can be used as a dip with veggies or as a salad dressing. It is full of good fat, which keeps you full and satisfied. Ingredients 1/2 package fresh dill 1 avocado 1 lemon, juiced 1/4 cup macadamia nuts
- [Meal Planning Tips and Guide](https://lakesidenddev.wpengine.com/blog/meal-planning-tips-and-guide/) - When it comes to eating healthfully, it all takes planning, time and more cooking at home. I have not found any way around this. But there are ways to to make it easier and reduce the time you have to spend on planning and cooking. I hope this meal planning guide helps make it
- [Cleanse for the New Year](https://lakesidenddev.wpengine.com/blog/cleanse-for-the-new-year/) - The new year is the perfect time to cleanse and “wipe your slate clean” so to speak. It is a great way to start the year off right and make a big step forward in achieving whatever health goals you may have. There is no doubt our bodies are challenged by a host of chemicals
- [Purple Sweet Potato Mash with Pecans](https://lakesidenddev.wpengine.com/recipes/purple-sweet-potato-mash-with-pecans/) - I often sound like a broken record, advising my patients and my own family to "Eat the colors of the rainbow." Purple sweet potatoes are an excellent way to include the color purple and thus a hefty dose of antioxidants in your diet. Anthocyanins are antioxidants that are responsible for giving purple sweet potatoes their
- [Top 7 Food Triggers for Migraines](https://lakesidenddev.wpengine.com/blog/top-7-food-triggers-for-migraines/) - If you or someone you know suffers from migraines, you know that they significantly affect quality of life. In fact, the World Health Organization ranks migraines among the world’s most disabling medical illnesses. They can send you straight to bed and may be associated with other symptoms, such as visual disturbances, dizziness, nausea, vomiting, and
- [Food for Thought: Nutrition and Brain Workshop](https://lakesidenddev.wpengine.com/events/food-for-thought-nutrition-and-brain-workshop/) - Food for Thought: Nutrition and Brain Workshop When: Saturday, March 2, 12:00pm – 2:00pm To register: Visit Tosa Yoga's website to sign up today. Pre-registration is required. Where: Tosa Yoga Center, 6734 W. North Ave, Wauwatosa, WI 53213 Description: Enhance memory and focus, eliminate brain fog, and improve your mood with this nutrition workshop led by Dr.
- [Bye-Bye Breast Tenderness: Natural Options for Fibrocystic Breasts](https://lakesidenddev.wpengine.com/blog/bye-bye-breast-tenderness-natural-options-for-fibrocystic-breasts/) - Fibrocystic breast disease is a benign disorder of the breasts that results in lumpiness, nodules and pain. It is not associated with breast cancer risk. However, it can be quite painful and bothersome for many women. Supplements for Breast Health A recent randomized, double-blinded, controlled study showed a strong benefit of the combination of GLA
- [Simple Stir Fry](https://lakesidenddev.wpengine.com/recipes/simple-stir-fry/) - 2 tablespoons olive oil 2 garlic cloves, minced 1 medium onion, minced 1 cup zucchini, sliced 3 large carrots, sliced 8 Cremini mushrooms, sliced 1 large green pepper, chopped 2 tbsp wheat free Tamari (Or coconut aminos) Sea salt and pepper to taste Add protein source of choice (chicken, tempeh, grass-fed beef, salmon) Sauté
- [One Pan Mexican Quinoa](https://lakesidenddev.wpengine.com/blog/one-pan-mexican-quinoa/) - 1 tablespoon olive oil 2 cloves garlic, minced 1 jalapeno, minced 1 cup quinoa 1 cup vegetable broth 1 (15-ounce) can black beans, drained and rinsed. (I like to add more beans!) 1 (14.5 oz) can fire-roasted diced tomatoes 1 cup corn kernels, frozen, canned or roasted 1 teaspoon chili powder 1/2 teaspoon cumin Kosher
- [Spiced Lentil Soup](https://lakesidenddev.wpengine.com/blog/spice-lentil-soup/) - ¼ cup extra virgin olive oil 1 medium yellow or white onion, chopped 2 carrots, peeled and chopped 4 garlic cloves, pressed or minced 2 teaspoons ground cumin 1 teaspoon curry powder ½ teaspoon dried thyme 1 large can (28 ounces) diced tomatoes, drained 1 cup brown or green lentils, picked over and rinsed 4
- [Chocolate Breakfast Pudding](https://lakesidenddev.wpengine.com/blog/chocolate-breakfast-pudding/) - This is a great high protein, low carbohydrate breakfast option. It uses non caloric sweeteners and is full or protein and fiber, making it a great option for those who are trying to lose weight. 2 cups unsweetened coconut or flax milk 1 slightly ripe banana diced 1/4 cup unsweetened cocoa powder (or carob
- [Quick and Easy Lunch Recipes](https://lakesidenddev.wpengine.com/recipes/quick-and-easy-lunch-recipes/) - Turkey Rollups 1 cup Cucumber slices ¼ cup Hummus 3 slices Turkey of chicken 2 small whole grain pitas (or lettuce) – for a gluten free low carb option use collard greens or romaine lettuce for the wraps. Optional: I think bruschetta is yummy on this as well! Quinoa Lentil Salad 1 cup quinoa
- [Best of Milwaukee 2018 Naturopathic Doctor + Alternative Medicine Clinic](https://lakesidenddev.wpengine.com/blog/best-of-milwaukee-2018-naturopathic-doctor-nd/) - ShepherdExpress.com Best of Milwaukee 2018 Finalists Best Naturopathic Doctor (ND) ->Dr. Sarah Axtell, ND or ->Dr. Joanne Aponte, ND Finalist Best Alternative Medicine Clinic ->Lakeside Natural Medicine
- [Asian Noodles with Salmon](https://lakesidenddev.wpengine.com/recipes/asian-noodles-with-salmon/) - I'm not a huge fan of the taste of salmon, but I really like it in this recipe. So if you are like me, this recipe is a great way to get more salmon in your diet. Ingredients 8 ounces rice or gluten free noodles (or zucchini noodles for a low carb option) 1 cucumber,
- [Eat Alkaline Foods for Better Health](https://lakesidenddev.wpengine.com/blog/eat-alkaline-foods-for-better-health/) - Alkaline foods boost your immune system, reduce inflammation and are chock full of anti-aging anti-oxidants. Many of our diets are too high in acidic foods and are not balanced with the health promoting alkaline foods. One thing you can do to promote better health is to make sure you are eating plenty of alkaline foods each
- [Best of Milwaukee 2017 Finalists Naturopathic Doctor (ND) + Alternative Medicine Clinic](https://lakesidenddev.wpengine.com/blog/best-of-milwaukee-2017-naturopathic-doctor-nd/) - Vote Today! ShepherdExpress.com Best of Milwaukee 2017 Finalists Best Naturopathic Doctor (ND) ->Dr. Sarah Axtell, ND or ->Dr. Joanne Aponte, ND Finalists Best Alternative Medicine Clinic ->Lakeside Natural Medicine
- [The Neti Pot for Clear Sinuses](https://lakesidenddev.wpengine.com/blog/the-neti-pot-for-clear-sinuses/) - For those of you who get a sinus infection each year and need to take antibiotics or who suffer from frequent nasal congestion due to allergies, Neti Pots are an excellent way to keep the sinuses clear and you breathing freely! For an acute sinus infection perform the Neti pot 4 times a day to
- [Balance These 4 Hormones If You Want To Lose Weight](https://lakesidenddev.wpengine.com/blog/balance-these-4-hormones-if-you-want-to-lose-weight/) - Weight loss is not as easy as cutting calories and increasing exercise. Certainly, increasing your activity level and prioritizing a healthy diet is important. After all, my passion is FOOD AS MEDICINE! But time and time again I see women struggle with weight loss, despite working out at the gym daily and eating clean. That
- [Signs of Estrogen Dominance](https://lakesidenddev.wpengine.com/blog/signs-of-estrogen-dominance/) - 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 much estrogen. Signs of Estrogen Dominance Irregular/abnormal periods Bloating (water
- [Chicken Chowder (Whole 30)](https://lakesidenddev.wpengine.com/blog/chicken-chowder-whole-30/) - This is a delicious simple meal from the Whole 30. The Whole 30 is a great resource for recipes, I highly recommend their cookbooks. To get a break from Chicken I often use turkey breast instead. Enjoy! Ingredients: 1/2 tsp salt 1/2 tsp cumin 1/4 tsp paprika 1/8 tsp cayenne 1 lb boneless chicken thighs
- [The Naturopathic Approach to Endometriosis](https://lakesidenddev.wpengine.com/blog/the-naturopathic-approach-to-endometriosis/) - Any woman with endometriosis knows how this disease can negatively impact quality of life. Pain associated with endometriosis can be debilitating. And this condition can greatly reduce chances of achieving pregnancy. The cause of endometriosis is not completely understood. Predisposition may be genetic or acquired when in utero. There is some research that shows that
- [Brussels Sprout Slaw with Lemon, Pecorino and Dried Cherries](https://lakesidenddev.wpengine.com/recipes/brussels-sprout-slaw-with-lemon-pecorino-and-dried-cherries/) - This veggie side dish is super tasty and ultra-cleansing thanks to the parsley, brussels and lemon juice (all foods that support the liver). This recipe also includes Pecorino Romano cheese- sheep's cheese, which is easier to digest than dairy that comes from cows. If you are dairy-free, simply omit. I buy the brussels already shaved
- [Is Your Olive Oil Fake? Choosing Quality Oil](https://lakesidenddev.wpengine.com/blog/is-your-olive-oil-fake-choosing-quality-oil/) - The consensus is that olive oil is healthy BUT buyer beware! Recent studies show low quality oils, such as soy or canola oil, and artificial coloring are labeled as extra-virgin olive oils to the American public. In the United States, the FDA does not routinely test imported olive oil for adulteration. When choosing olive oil,
- [Ditch the Wheat, Drop the Weight](https://lakesidenddev.wpengine.com/blog/ditch-the-wheat-drop-the-weight/) - Weight loss is more complex than the “calories in, calories out” model. Simply counting calories and working out at the gym often does not cut it. Balancing hormones (thyroid, adrenal and sex hormones) along with reducing inflammation are key factors for effective, sustainable weight loss. This can be achieved by ditching the wheat (gluten). Here
- [L-theanine: Sleep Better at Night, Focus Better During the Day](https://lakesidenddev.wpengine.com/blog/l-theanine-sleep-better-at-night-focus-better-during-the-day/) - I often encourage my patients to drink green tea, not only for the antioxidants it provides, but also because it is a natural dose of L-theanine. L-theanine is an amino acid that promotes GABA production, our calming neurotransmitter. Benefits of L-theanine: Improved sleep Relaxation and stress reduction without sedation Enhanced memory and focus Supplementing with
- [Salad Dressings and Sauces](https://lakesidenddev.wpengine.com/recipes/salad-dressings-and-sauces/) - A salad dressing or sauce is a great way to create a delicious meal. These are healthier alternatives to store bought dressings which use less healthy oils (canola, sunflower, and soybean oil). Use these on salads, over sautéed veggies, with chicken, over rice or quinoa. Enjoy! Olive oil and Lemon Dressing 4 cloves garlic, minced
- [Beating Back to School Jitters](https://lakesidenddev.wpengine.com/blog/beating-back-to-school-jitters/) - Returning back to school after summer vacation can be exciting but also stressful. A change in the routine from Summer to Fall can trigger anxiety, difficulty focusing, and behavioral challenges for some. Here are some ways to beat the back-to-school jitters and optimize your child's brain function: Emphasize routine. Children thrive on routine, especially when
- [Packing Healthy Lunches (for kids and adults)](https://lakesidenddev.wpengine.com/blog/packing-healthy-lunches-for-kids-and-adults/) - With a little extra planning and prep-time, it can be simple to pack healthy lunches for yourself and your family. Here are some tips and recipes to help guide and inspire you! Choose a food from each of the below groups: Protein: poultry or meat (diced chicken, sliced turkey, turkey stick), cooked beans (black beans,
- [Achieve Hormone Balance with Food](https://lakesidenddev.wpengine.com/blog/achieve-hormonal-balance-with-food/) - When levels of just one of your hormones fluctuate, the shift can have significant consequences on your mental, emotional and physical health. The endocrine system is an intricate triad of adrenal, thyroid and sex hormones, and when one system is out of balance, mood, sex drive, sleeping pattern and metabolism are affected. If you suffer
- [What Your Food Cravings Reveal About You](https://lakesidenddev.wpengine.com/blog/what-your-food-cravings-reveal-about-you/) - As a naturopathic doctor, I frequently ask people if they have any food cravings. Food cravings can reveal a lot about your health. Food cravings can be both emotionally based, but they can also tie into your physical health. Like physical symptoms, food cravings give us valuable information as to possible imbalances in the body.
- [Chocolate Kale Smoothie](https://lakesidenddev.wpengine.com/recipes/chocolate-kale-smoothie/) - This smoothie satisfies your chocolate cravings while at the same time providing excellent nutrition. Cece and Lulu know this as "chocolate milk." It has cacao nibs in it, which provide a nice crunch and a huge burst of nutrition. Cacao is one of the best food sources of magnesium, which helps relax the mind and
- [Creamy Purple Cabbage Slaw with Cilantro](https://lakesidenddev.wpengine.com/recipes/creamy-purple-cabbage-slaw-with-cilantro/) - This is one of the easiest and quickest side dishes. I serve it with Coconut Turmeric Crusted Fish as a topping for fish tacos. I like to lightly steam the cabbage as it is easier to digest when cooked. In addition to supporting the digestive tract, cooking cabbage is also better for the thyroid. Raw
- [Grapefruit and Arugula Salad with Avocado](https://lakesidenddev.wpengine.com/recipes/grapefruit-and-arugula-salad-with-avocado/) - "To age well, we must eat well." This salad is one of the recipes I included in my "Anti-Aging" workshop. It is packed full of antioxidants. The ruby red grapefruit is an excellent source of vitamin C, which promotes collagen production. In addition to vitamin C, lycopene is another antioxidant in ruby red grapefruit, giving
- [Recipes for Summer](https://lakesidenddev.wpengine.com/recipes/recipes-for-summer/) - Here are a couple healthy and delicious recipes to bring to your summer cookouts and picnics. I always brings a vegetable or vegetarian dish to gatherings to counterbalance the typical burgers, hotdogs and buns. This way I know my family will have something healthy to choose from and I figure a healthy side dish and
- [7 Common Causes of Brain Fog](https://lakesidenddev.wpengine.com/blog/7-common-causes-of-brain-fog/) - Do you have difficult focusing? Struggle with poor mental clarity? Worried about your memory or recall? You are likely dealing with brain fog. Brain fog is a sign that something is out of balance. Here are common causes of this all-too-common condition. 1. Blood sugar imbalance- Blood sugar surges are a common cause of brain
- [Tips for Easy Digestion and a Happy Tummy](https://lakesidenddev.wpengine.com/blog/tips-for-digestion-happy-tummy/) - Give your digestive tract time to rest. Eat 3 discrete meals per day and 1-2 snacks if needed. Avoid constant snacking and small meals throughout the day. Your digestive tract needs REST in between meals. Stop eating 2-3 hours before bed, and fast for 12 hours each night. Reduce hard to digest foods. Watch quantities
- [Improving Mood, Energy and Focus with Rhodiola](https://lakesidenddev.wpengine.com/blog/improving-mood-energy-and-focus-with-rhodiola/) - Unfortunately, we cannot vanish stress. It's part of life- the endless deadlines, the tending to a sick child or parent, relationship woes, etc. But what we can do is adapt to stress more appropriately with plenty of self-care (exercise, clean diet, meditation) and adaptogenic herbs. Rhodiola is one of my favorite adaptogenic herbs. Rhodiola has
- [Why Eat Organic Eggs?](https://lakesidenddev.wpengine.com/blog/why-eat-organic-eggs/) - 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 and your family. The Importance of Cholesterol Cholesterol plays a vital role in
- [Healthy Snacks for Kids (and the whole family!)](https://lakesidenddev.wpengine.com/blog/healthy-snacks-for-kids-and-the-whole-family/) - Keys to building healthy snacks: Include all the 3 main food groups to make a complete wholesome snack or meal. For example, avoid giving carbohydrate alone (crackers, cookies, cereal, pasta etc). All 3 food groups are needed to meet your child’s energy demands whether for school or play. Balanced snacks will keep them full longer
- [Vitamin D and Breast Cancer](https://lakesidenddev.wpengine.com/blog/vitamin-d-and-breast-cancer/) - This study highlights the importance of vitamin D and cancer, specifically breast cancer. Monitoring vitamin D levels and appropriate supplementation in breast cancer patients is a MUST. Supplement with vitamin D3 (cholecalciferol), the most effective and bioavailable form of vitamin D. If you’ve never done so before, consider getting your vitamin D status checked with a
- [Mini Spinach Quinoa Hemp Bites](https://lakesidenddev.wpengine.com/recipes/mini-spinach-quinoa-hemp-bites/) - I made these Mini Spinach Quinoa Hemp Bites recently, and they were a hit with my kids. I find my kids like patties or individual "bites"- things they can dip in ketchup really! I'm not a huge fan of ketchup due to the sugar content (I prefer salsa) but if it helps get nutrient-packed foods
- [Green Goddess Dressing](https://lakesidenddev.wpengine.com/recipes/green-goddess-dressing/) - I try to avoid store bought salad dressing. First, they are typically full of inflammatory vegetable oils and sugar. Secondly, they just don't taste very good. Dress up your salads, roasted or steamed veggies, fish or chicken with this Green Goddess Dressing. It doesn't contain mayo or dairy, but it is rich, creamy and satisfying.
- [Chocolate Collagen Protein Balls](https://lakesidenddev.wpengine.com/recipes/chocolate-collagen-protein-bliss-balls/) - These make for a quick midday pick-me-up when you are craving something sweet. The collagen powder will help stabilize your blood sugar, keeping you full and energized all afternoon. And not to mention the collagen will do wonders for your hair, skin, and joints. Enjoy! Ingredients 1/3 cup nut or seed butter (almond butter,
- [Collagen for Joint and Skin Care](https://lakesidenddev.wpengine.com/blog/collagen-for-joint-and-skin-care/) - Collagen is the most abundant protein in our body. Production declines with age, leading to wrinkles, weak joint cartilage (osteoarthritis), saggy skin and cracked nails. To Protect Collagen: Minimize exposure to sun! Wear sunscreen and hats. Oral and topical use of antioxidants. Look for skin-care products with vitamins C and E and green tea extract.
- [Why You Should Be Eating Walnuts Daily](https://lakesidenddev.wpengine.com/blog/why-you-should-be-eating-walnuts-daily/) - Walnuts are by far my favorite nut. I like them for their dynamic taste and health benefits. Here is why you should be eating walnuts daily: 1. A Healthy Brain. Walnuts are a good source of omega-3 fatty acids, which supports brain function. To promote mental clarity, good focus and optimal cognition, eat 1/4 cup
- [Beyond Birth Control Pill- The Naturopathic Approach to Hormone Imbalance](https://lakesidenddev.wpengine.com/blog/beyond-birth-control-the-naturopathic-approach-to-hormone-balance/) - If you experience painful menstrual cramps, irregular cycles, heavy menstrual bleeding, acne, or worsening depression and anxiety around the time of menses, the root of the problem is likely a hormone imbalance. Medical treatment for these symptoms usually involves birth control pills which prevent the natural fluctuations of the hormones and keeps them at a
- [Creamy Arugula Soup: Detox in a Bowl](https://lakesidenddev.wpengine.com/recipes/creamy-arugula-soup-detox-in-a-bowl/) - Arugula is a member of the super-food cruciferous vegetable family. Cruciferous vegetables (think broccoli, cauliflower, Brussels sprouts and arugula) are among the healthiest vegetables thanks to their anti-inflammatory, antioxidant, and detoxifying properties. We typically think to eat arugula raw in salads, but it is delicious in soups! Arugula has a peppery, fresh flavor and produces
- [Kale Walnut Pesto Quesadillas](https://lakesidenddev.wpengine.com/recipes/kale-walnut-pesto-quesadillas/) - This pesto is one-of-a-kind! It is packed with flavor AND nutrients- lots of antioxidants, minerals (iron and calcium), chlorophyll (a detoxifying component of green leafies) and omega-3 fatty acids. The pesto is dairy-free, but trust me, you won't be missing the cheese! I add goat cheese to the quesadillas, but if you are vegan or
- [Apple Walnut Lentil Loaf](https://lakesidenddev.wpengine.com/recipes/apple-walnut-lentil-loaf/) - This loaf is nice alternative to your traiditonal meat loaf with ketchup. It is a protein packed powerhouse with a delicious savory sweetness due to the raisins and walnuts. No need to top with ketchup because it is topped with a tasty apple butter glaze. And it is packed full of omega 3 fatty acids
- [Asparagus with Miso Lemon Dressing and Walnuts](https://lakesidenddev.wpengine.com/recipes/asparagus-with-miso-lemon-dressing-and-walnuts/) - 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 immune-strengthening zinc. Ingredients 2 bunches asparagus 1⁄4 cup water 3 garlic cloves, minced 2 tablespoons extra
- [Spiced Purple Cabbage Stir-Fry with Walnuts](https://lakesidenddev.wpengine.com/recipes/superfood-purple-cabbage-stir-fry/) - I created this recipe on a whim- you know, one of those "How can I get rid of the remaining items in my fridge" recipes. And it turned out to be so delicious and especially aesthetically pleasing. I love purple cabbage because it contains anthocyanins, antioxidants that are great for your skin and have been
- [Easy Peasy GF Pancakes](https://lakesidenddev.wpengine.com/recipes/easy-peasy-gf-pancakes/) - This is a quick and easy pancake (or waffle) recipe using Simple Mills Pancake and Waffle mix. My girls love pancakes, but traditional box mixes are full of empty carbs. The Simple Mills box mix is pretty clean but still not enough protein, fiber and essential fats in my book. So here is how I
- [10 Steps to Naturally Radiant Skin](https://lakesidenddev.wpengine.com/blog/naturally-radiant-skin/) - The skin acts as a window into our internal environment. Many of the common chronic skin conditions, such as eczema, psoriasis and acne are signs of poor elimination. In a healthy state, the body eliminates through the liver, gastrointestinal tract, lungs and kidney. If these organs are not working properly, then the body eliminates through secondary
- [Tabouli Quinoa Salad](https://lakesidenddev.wpengine.com/recipes/tabouli-quinoa-salad/) - Prepare this in advance for a quick lunch or dinner. Tastes great served cold. Servings: approx. 4 Gluten free, Vegan Ingredients: 1 cup quinoa 2 cups vegetable broth or water 1 large (or 2 medium tomatoes), chopped small 1 cucumber, chopped 4 scallions chopped 2 cloves garlic, minced 2-3 tbsp chopped fresh mint ½ cup
- [Navigating the Grocery Store- Essentials in the Doctor's cart](https://lakesidenddev.wpengine.com/blog/navigating-the-grocery-store-essentials-in-the-doctors-cart/) - “About 80% of the food on shelves of supermarkets today didn’t exist 100 years ago.”- Larry McCleary As a general rule of thumb, it is healthiest to stick to the perimeter of the grocery store, where you can find real, whole foods. where food is the freshest. Its beneficial to bypass the middle aisles, where
- [Spinach Muffins](https://lakesidenddev.wpengine.com/blog/spinach-muffins/) - A great way to eat more greens! This is one way I get more spinach into my family's diet. These gluten free muffins are made with teff and almond flour and make a great nutritious breakfast or snack. Dry ingredients: 1 ½ cups teff flour ½ cup almond meal 2 tbsp ground flax seeds
- [Natural Solutions for Hypothyroidism](https://lakesidenddev.wpengine.com/blog/a-natural-approach-to-hypothyroidism/) - Hypothyroidism is on the rise, and conventional management of the condition is typically Synthroid or other thyroid hormone replacement therapy. For some, this may make you feel better in the short term; however, you may notice that your doctor continues to increase your dose each time you get your thyroid checked. Or maybe you are
- [Telomeres: Markers of Aging](https://lakesidenddev.wpengine.com/blog/telomeres-markers-of-aging/) - Telomeres are timekeepers in your cells. They are end caps of DNA strands that protect our genetic information. Picture the plastic ends of your shoelaces. In the same way, these plastic ends protect your shoelaces from fraying, telomeres protect genetic information. They allow cells to divide while holding the important genetic information intact. As we
- [Adrenal Fatigue: The Road to Recovery](https://lakesidenddev.wpengine.com/blog/adrenal-fatigue-the-road-to-recovery/) - The adrenal glands are the organs that sit just above the kidneys that regulate stress and energy patterns. The adrenal glands can become impaired after periods of prolonged stress, resulting in a deficiency of important hormones, such as cortisol. This is often referred to as "adrenal insufficiency" or "adrenal fatigue" or "cortisol deficiency." In a
- [12 Steps to Improving Sleep Naturally](https://lakesidenddev.wpengine.com/blog/12-steps-to-improving-sleep-naturally/) - We need between 7-8.5 hours sleep per night. If you get any less than this, the consequences of sleep deprivation can be significant: Fatigue Poor memory Depression Decreased motivation and mood Decreased perception of pain Decreased immunity Increased tension and stress Increased blood sugar Increased and appetite, leading to obesity and weight gain Increased inflammation
- [Wired and Tired: The Road to Adrenal Fatigue](https://lakesidenddev.wpengine.com/blog/cotrisol-wired-tired-adrenal-fatigue/) - With today's busy and fast-paced lifestyles, stress is virtually constant. Many are over worked and under rested. This continual state of stress disrupts the negative feed back loop resulting in a constant pumping out of cortisol. Chronic elevated levels of cortisol are linked to: a weakened immune system, obesity, diabetes, cardiovascular disease, insomnia, gastrointestinal and fertility
- [Naturopathic Approach To Restore Cortisol Balance](https://lakesidenddev.wpengine.com/blog/restore-cortisol-balance/) - The first step in overcoming adrenal fatigue is to be self aware and cognizant of your health. Pay attention to your bodies reactions to everyday stressors and the way in which you handle them. Listed below are helpful strategies to help balance cortisol. Stress management Be sure to exercise regularly. Incorporate yoga, meditation and mind-body medicine
- [Paleo Pad Thai with Chicken](https://lakesidenddev.wpengine.com/recipes/paleo-pad-thai-with-chicken/) - This is a healthy twist on an all-time favorite- Pad Thai. Traditional pad thai is laden with sugar and carbs. This is a guilt-free version that the whole family will enjoy (not spicy so it's kid-friendly!) Enjoy! Ingredients 4 medium zucchinis, spiralized (time saver- buy Trader Joe's frozen spiralized zucchini noodles) 1 lb chicken breast,
- [Take Care of Your Heart](https://lakesidenddev.wpengine.com/blog/take-care-of-your-heart/) - Heart disease (including stroke and heart attack) is one of the leading causes of death in the United States. And it is completely preventable!! Start early and take care of your heart. You will be doing yourself and your family a favor by incorporating some or all of the below recommendations. Give your heart some
- [Nourish Your Skin: Creamy Avocado Lime Dip](https://lakesidenddev.wpengine.com/recipes/nourish-your-skin-creamy-avocado-lime-drip/) - This dip is a bright lift to a dark and wintry day. Avocados are a great source of healthy monounsaturated fats as well as vitamin E, one of the most important nutrients for the skin, protecting it from oxidative damage. Vitamin E is a fat-soluble vitamin, which means it is best absorbed in the presence
- [Glowing Green Smoothie](https://lakesidenddev.wpengine.com/recipes/glowing-green-smoothie/) - To achieve that radiant and youthful glow, try this "Glowing Green Smoothie." Ingredients: 8-12 oz. Unsweetened coconut or almond milk 1-2 tbsp Collagen powder 1 scoop Plant-based protein powder 2 tsps Matcha green tea powder ½-1 Banana (frozen or fresh) Handful Kale ¼-1/2 Avocado Instructions: Place all ingredients in a blender, and blend on high
- [Blueberry Oatmeal Muffins (Gluten-Free)](https://lakesidenddev.wpengine.com/recipes/blueberry-oatmeal-muffins-gluten-free/) - With oats, blueberries and almond meal as the main ingredients in this recipe, these muffins make for a great protein-packed, delicious breakfast or snack. Easy to pack in lunches as a dessert too- beats a cookie or sugary protein bar and still satisfies your sweet tooth at the end of a meal. If you are
- [12-Step Alzheimer's Prevention Plan](https://lakesidenddev.wpengine.com/blog/12-step-alzheimers-prevention-plan/) - 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 disease. 1. Diet - The Anti-Inflammatory diet is my go-to dietary intervention for Alzheimer’s
- [Natural Solutions to Enhance Fertility](https://lakesidenddev.wpengine.com/blog/natural-solutions-to-enhance-fertility/) - Difficulty conceiving is becoming increasingly more common. According to the CDC and Prevention 2002 data, approx. 12% of women between 15 and 44 have impaired fertility. And according to the American Society of Reproductive Medicine, one in seven couples have difficulty conceiving. Infertility is defined as the following: Definition Women in their 20s- inability to
- [New Workshop: Anti-Aging from the Inside Out](https://lakesidenddev.wpengine.com/events/anti-aging-workshop/) - Anti-Aging from the Inside Out When: Saturday, February 10th, 2018 Time: 1:00pm – 3:00pm To register: visit Tosa Yoga's website to sign up today! Pre-registration is required Where: Tosa Yoga, 6734 W. North Ave, Wauwatosa, WI 53213 Description: Enhance beauty, improve health, and reverse the signs of aging with this nutrition workshop led by Dr. Sarah Axtell.
- [Best of Milwaukee](https://lakesidenddev.wpengine.com/blog/best-of-milwaukee/) - We are thrilled to announce that Dr. Sarah Axtell, ND was named Best Naturopathic Doctor in Milwaukee. Also, Lakeside Natural Medicine was named Best Alternative Medical Clinic in Milwaukee. Dr. Joanne Aponte, ND of Lakeside Natural Medicine was a finalist for Best Naturopathic Doctor in Milwaukee. Thanks to everyone who voted for your encouragement and support. See
- [Parsnip Fries with Rosemary](https://lakesidenddev.wpengine.com/recipes/parsnip-fries-with-rosemary/) - Try parsnips as a lower carb and more nutrient-dense alternative to potatoes. Parsnips are good source of fiber, folate, potassium and vitamin C. Parsnip Fries with Rosemary Ingredients: 2 pounds of parsnips, cut into 3 inch strips 3 tablespoons of avocado oil 1 tablespoon of fresh or dried rosemary Salt and pepper Instructions: 1. Preheat
- [Black Bean Sweet Potato Enchiladas](https://lakesidenddev.wpengine.com/recipes/black-bean-sweet-potato-enchilada/) - Healthy Holiday Recipe: Black bean, sweet potato enchiladas This is a delicious entrée ideal for entertaining. It can be made the night before and it travels well, so it’s great for a holiday party or a potluck. It is vegetarian but is sure to impress the omnivores as well. Sauce 1 15 oz can tomato
- [Teff Banana Pancakes](https://lakesidenddev.wpengine.com/recipes/teff-banana-pancakes/) - 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 amount of iron than wheat and barley. It's also a
- [How to Choose a Fish Oil: EPA vs. DHA](https://lakesidenddev.wpengine.com/blog/how-to-choose-a-fish-oil-epa-vs-dha/) - You've heard fish oil is healthy but confused on which one to take? Fish oil contains two omega-3 fatty acids, EPA and DHA. Many fish oil varieties concentrate EPA over DHA or vice versa. Here are the indications: Indications for a Higher DHA Fish Oil Memory/Cognition: In a recent randomized, double-blind, placebo controlled trial published
- [Butternut Squash Pesto with Macadamias](https://lakesidenddev.wpengine.com/recipes/butternut-squash-pesto-with-macadamias/) - Winter squash and pesto are my favorites and this recipe combines them! This dip has so much flavor. I like to put a dollop on my salad in place of dressing or top it over zucchini noodles or "zoodles." Or dip raw veggies in it as a snack or light lunch. Enjoy! Ingredients 2 cups
- [Boost Energy and Defy Aging with Mitochondrial Support](https://lakesidenddev.wpengine.com/blog/boost-energy-and-defy-aging-with-mitochondrial-support/) - Mitochondria are the power plants that keep our cells going and perform many of the functions that are vital to health. They are tiny compartments inside our cells that are in essence the "engine" to our lives. Functions of mitochrondria include: Detoxification- mitochondria detoxify poisons that get into our blood and therefore our cells. Production
- [Why Acid-Reducing Medications are My Least Favorite Drugs](https://lakesidenddev.wpengine.com/blog/why-acid-reducing-medications-are-my-least-favorite-drugs/) - Antacids, H2 blockers and PPI's (Proton pump inhibitors) are my least favorite medications. Nexium, Prilosec, Pepcid and Zantac are examples of these medications. Long-term use can come with serious side effects: Vitamin B12 Deficiency: B12 supports the mylein sheath around nerves that allows for nerve impulses to conduct. So a deficiency in B12 can lead
- [Why Am I So Tired? The Naturopathic Approach to Fatigue](https://lakesidenddev.wpengine.com/blog/the-naturopathic-approach-to-fatigue/) - If you are like many of my patients, your fatigue may be so significant that you are struggling to get through your days. You may need to nap, have trouble focusing, and may be unable to keep up with your responsibilities (family, work etc). Your blood work may be “normal” and your medical doctor has
- [Anti-Aging Superfoods](https://lakesidenddev.wpengine.com/blog/anti-aging-superfoods/) - Today we are inundated with anti-aging quick-fixes, such as botox, fillers, and anti-aging topical serums. But truly a radiant, youthful and glowy complexion starts in the kitchen. And most importantly these foods have disease-fighting antioxidants to prevent disease and ultimately lengthen your lifespan. Top Anti-Aging Superfoods 1.Green leafy vegetables- Aim for 2 servings a day
- [Addressing ADHD, Naturally](https://lakesidenddev.wpengine.com/blog/treating-adhd-naturally/) - Early Development of ADHD- Addressing the Root Cause Stress management starts in the womb. During pregnancy, if mom is stressed and not managing her stress effectively, her adrenal glands produce excess amounts of cortisol (ie. "stress hormone"). That cortisol can be passed onto her child, resulting in high levels of stress from an early age.
- [Inflammation Busters: Fish Oil vs. Flax Seeds](https://lakesidenddev.wpengine.com/blog/decreasing-inflammation-with-fish-oil-and-flax-seeds/) - Naturopathic doctors have historically recognized inflammation as the root cause of most chronic diseases, such as heart disease and cancer. Today, doctors in the allopathic or conventional paradigm now also recognize inflammation as an underlying cause of cardiovascular disease. The therapeutic benefits of fish oil and flax seeds are numerous. Fish oil and flax seeds
- [Pumpkin Chia Pudding](https://lakesidenddev.wpengine.com/recipes/pumpkin-chia-pudding/) - 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 1/2 cup pumpkin purée 2 tbsp whole chia seeds 1/2 tsp ground
- [The Dangers of Vegetable Oil](https://lakesidenddev.wpengine.com/blog/the-dangers-of-vegetable-oil/) - You've likely heard vegetable oils are "heart-healthy" and that butter is bad. Here is why this is all wrong: 1. Inflammation Vegetable oils (canola, corn, soy, peanut, sunflower and safflower) used to be considered healthy, but they are in fact the most toxic cooking oils. Vegetable oils contain polyunsaturated fatty acids (PUFAs). This means they
- [Sauteed Beets, Carrots and Greens](https://lakesidenddev.wpengine.com/recipes/sauteed-beets-carrots-and-greens/) - This veggie side dish is nourishing and cleansing. And it could not be easier! Enjoy! Sauteed Beets, Carrots and Greens ¼ cup coconut oil 1 small onion 2-3 cloves of garlic – pressed or finely chopped Bunch of beets (red or yellow) – chopped in ¼ inch think pieces ½ -1 lb of carrots –
- [Fall Cleanse: Nutrition and Detoxification Workshop at Superb Health Milwaukee](https://lakesidenddev.wpengine.com/events/superbfallcleanse/) - When: Saturday, October 7th, 2017 Time: 1:00pm – 3:00pm Description: Naturopathic doctor, Joanne Aponte, ND, leads this cleanse workshop which takes a whole body, non-fasting approach to detoxification. Learn together in a friendly environment. Workshop includes a cooking demo with tasting. Benefits include increased energy & vitality better digestion weight loss Cost: $50 plus the
- [Trail Mix Cookies (Gluten-Free, Vegan)](https://lakesidenddev.wpengine.com/recipes/trail-mix-cookies-gluten-free-vegan/) - I've been baking more with blackstrap molasses. I like it because it is a natural sweetener rich in minerals, especially iron. I included pumpkin seeds and raisins in this recipe too- other iron-rich foods. So with the combination of the molasses, raisins and pumpkin seeds these cookies are energy-packed! They also contain immune-boosting ingredients, such
- [Sweet Potato-Peanut Stew (Gluten-free, Dairy-free)](https://lakesidenddev.wpengine.com/recipes/sweet-potato-peanut-stew-gluten-free-dairy-free/) - Most kids (and adults!) love peanut butter and sweet potato...so why not combine them for a healthy dinner? This recipe is reminiscent of an African peanut stew. It is rich in protein and best of all, flavor! So it is sure to leave you satisfied. I served it with kale chips, and it turned out
- [The Role of Diet in Inflammatory Bowel Disease](https://lakesidenddev.wpengine.com/blog/the-role-of-diet-in-inflammatory-bowel-disease/) - A recent study at the University of Massachusetts medical school evaluated the role of an anti-inflammatory diet and Inflammatory bowel disease (Crohn's and Ulcerative Colitis). Results: 100% of the patients had symptom reduction and were able to reduce their medication. Conclusion: Diet change must be an integral part of therapy for patients with IBD! An
- [Food Cures with Ginger](https://lakesidenddev.wpengine.com/recipes/food-cures-with-ginger/) - Ginger root is one of my most favorite herbs. It adds pungency and spice to foods; it is a nutrition all-star; and I think I am partial to it because of my 3 beloved gingers at home- Chris, Cecelia and Louisa! It's very warming, perfect for a rainy or snowy winter day. Here are some
- [The Gut-Brain-Sleep Connection](https://lakesidenddev.wpengine.com/blog/the-gut-brain-sleep-connection/) - In addition to fiber and water, there are certain hormones that put the digestive process into motion, thus keeping you regular. These hormones run on a regular rhythm or bio-time. This is often referred to as the "gut clock." Melatonin is a key hormone in regulating your gut clock. When the sun goes down, melatonin
- [Do the Prescriptions You Take Deplete Your Vitamin Status?](https://lakesidenddev.wpengine.com/blog/do-the-prescriptions-you-take-deplete-your-vitamin-status/) - When you take prescription or over-the-counter drugs, your need for essential vitamins and minerals increases. This can be especially concerning when your diet is lacking as well. Diets heavy in processed foods and the overuse of prescription drugs have left Americans overfed yet undernourished. Here are 10 common prescription drugs, their associated nutrient deficiencies and
- [Conquering Sugar Cravings](https://lakesidenddev.wpengine.com/blog/conquering-sugar-cravings/) - Cravings for sugar can be pretty intense for people on special diets whether it is the Anti-candida diet, a weight loss diet or when switching to a paleo diet for example. There are several dietary principles that can help ease these cravings. While you must be firm and dedicated in your quest to eliminate sugar
- [The Trouble with Dairy: Beyond Lactose Intolerance](https://lakesidenddev.wpengine.com/blog/the-trouble-with-dairy-beyond-lactose-intolerance/) - One of the most common food sensitivities I see is dairy sensitivity, commonly causing brain fog, joint pain, digestive distress (gas, bloating, constipation), seasonal allergies and nasal congestion. This is different than lactose intolerance. Lactose intolerance refers to the inability to digest the sugar in milk, lactose. Dairy sensitivity refers to an immune or inflammatory
- [Turmeric Protein Drink](https://lakesidenddev.wpengine.com/recipes/turmeric-protein-drink/) - Here is a yummy recipe for an anti-inflammatory protein drink. This is one of my favorites. It's a great breakfast alternative or snack. Best part, it contains several of the most medicinal and anti-inflammatory spices - turmeric, ginger and cinnamon! 2 cups water or nut milk 1 serving protein powder 1 tbsp flax oil 1
- [Colostrum: Liquid Gold, Not Just for Babies](https://lakesidenddev.wpengine.com/blog/colostrum-not-just-for-babies/) - Colostrum is not only baby's first food but it is also considered a super-food for children and adults, especially those with a leaky gut. Colostrum, often termed "liquid gold," is the secretion that mammals produce just prior to birth and right after birth to provide a nutrient-rich, immune-supportive food for baby. Colostrum contains antibodies to
- [How Intermittent Fasting May Help You Live Longer and Lose Weight](https://lakesidenddev.wpengine.com/blog/how-intermittent-fasting-may-help-you-live-longer-and-lose-weight/) - Humans evolved in environments where food was often scarce, and therefore we developed many adaptations that enabled us to function at a high level, both physically and cognitively, when in a food-deprived or fasted state. This is where intermittent fasting (IF) comes to play. IF is a pattern of eating in which individuals go an
- [Supporting Postpartum Hormone Balance](https://lakesidenddev.wpengine.com/blog/supporting-postpartum-hormone-balance/) - Having a baby is no simple thing. Growing a baby, birthing a baby, and then feeding and caring for that baby 24/7 is a major demand on a mother both physically and emotionally. While this is one of the most amazing and rewarding experiences in life, it can also take its toll on you, leaving
- [Leaky Gut](https://lakesidenddev.wpengine.com/blog/leaky-gut/) - All disease begins in the gut. -Hippocrates Food allergens in the diet may contribute to the “leaky gut” syndrome. This means that the intestinal lining has become more porous. One of the functions of the gut is to be a barrier to the outside world. When the barrier becomes permeable, undigested food molecules and other
- [Best Teas to Drink For Your Health](https://lakesidenddev.wpengine.com/blog/best-teas-to-drink-for-your-health/) - The ritual of drinking a hot cup of tea can be a form of meditation, a ritual and a way of life for many cultures around the world. Next to water, tea is the second most consumed beverage around the world. As I write this in the early morning, I am sipping on my matcha
- [Can Calcium Supplements Kill? The Safe Way to Protect Your Bones and Heart](https://lakesidenddev.wpengine.com/blog/can-calcium-supplements-kill-the-safe-way-to-protect-your-bones-and-heart/) - According to a study published in the British Medical Journal in 2011, women who supplement with calcium to prevent osteoporosis are at a higher risk of atherosclerosis (formation of calcium plaques in the arteries), heart attack and stroke than those who don't supplement with calcium. Based on this research, for every bone fracture calcium supplementation
- [Coconut Turmeric Crusted Fish](https://lakesidenddev.wpengine.com/recipes/coconut-turmeric-crusted-fish/) - This is a healthy twist on an all-time favorite- fish sticks! You can use any kind of white fish- halibut, tilapia, cod, sole, or pollock. Buy wild caught if possible! Serve on top of a taco salad or along side this Cleansing Sunflower Slaw. Ingredients: 1 lb fresh white fish, bones and skin removed
- [Slow Cooker Chicken Masala  (Dairy Free)](https://lakesidenddev.wpengine.com/recipes/slow-cooker-chicken-masala-dairy-free/) - This is a super simple, fast and delicious ethnic meal. Even my children like this one!! Masala Sauce 2 cloves chopped garlic 1 medium chopped onion 1 14 oz can tomato (sauce or diced) 1 can coconut milk (full fat) ½ tsp cumin ½ tsp coriander 1 tsp paprika 1 tsp Garam Masala 1 tsp
- [Relief for Eczema (and other itchy skin rashes)](https://lakesidenddev.wpengine.com/blog/relief-for-eczema/) - Eczema (aka atopic dermatitis) is a condition of the skin that makes it red and itchy. The red, itchy rash is a result of inflammation and immune cell activity in the skin. Conventional medicine usually involves the use of cortisone creams to suppress the immune system or anti-histamines (such as Benedryl) to suppress the itching.
- [Quinoa Salad with Moroccan Pesto](https://lakesidenddev.wpengine.com/recipes/quinoa-salad-with-moroccan-pesto/) - This pesto is like running a little cellular vacuum through the body to tidy everything up. The parsley and cilantro in particular are excellent detoxifiers; parsley works on the blood and kidneys, while cilantro cleans up the liver. Mint, cumin and paprika make this an eye-popping, taste bud-awakening pesto. Ingredients 1 cup uncooked quinoa 2
- [The Great Salt Debate](https://lakesidenddev.wpengine.com/blog/the-great-salt-debate/) - Despite its bad press, salt is critical to maintain optimal health. Sodium is essential for many biological processes, including blood pressure control, transportation of nutrients in and out of cells, and the maintenance of proper nerve transmission. Here is what you should know about this mineral: Salt Sensitivity and Blood Pressure When it comes to
- [Heal and Seal a Leaky Gut - Identify the Cause](https://lakesidenddev.wpengine.com/blog/heal-and-seal-a-leaky-gut-identify-the-cause/) - What is leaky gut? Leaky gut, also called intestinal permeability, is when the tight junctions that hold the cells of the gastrointestinal tract together, lose integrity. In other words, the spaces between the GI cells widen and open. The digestive tract is an open tube and is open to the environment. Much like the skin
- [Maca- A True Superfood](https://lakesidenddev.wpengine.com/blog/maca-a-true-superfood/) - Maca is a plant native to the Andes, revered for its many nutritional and medicinal properties. Maca is a true super-food, for it is an excellent source of vitamins, minerals, plant sterols, protein, and essential fatty acids. Both men and women can benefit from maca’s medicinal properties. Benefits for Women Benefits for Men Support for
- [Rethinking the Pill](https://lakesidenddev.wpengine.com/blog/rethinking-the-pill/) - While it may seem like a "cure-all" to your hormonal woes, the pill does not come without side effects. Side effects include low libido, weight gain, hair loss, fatigue, brain fog, breast tenderness, and altered mood, such as depression and anxiety. If this isn't enough to convince you to investigate other forms of contraception, how
- [Spring Cleanse](https://lakesidenddev.wpengine.com/events/springcleanse/) - When: Saturday, March 4th, 2017 Time: 12:00pm – 2:00pm To register: visit the TosaYoga.com Upcoming Events & Workshops webpage Description: This nutrition workshop led by Sarah Axtell, ND encompasses a whole body, non-fasting approach to cleansing. We will boost immunity, decrease inflammation and support our most important organs of detoxification. Benefits include increased energy, weight loss, healthier skin,
- [Veggie Crust Pizza](https://lakesidenddev.wpengine.com/recipes/veggie-crust-pizza/) - Nothing is more comforting than pizza! Dinner is never a battle when it's pizza night! I have been playing around with using veggies as crusts. The zucchini one is AMAZING! It's sort of like a quiche as the crust, and then when you top it with your favorite sauce, veggies and cheese--perfection! Zucchini Crust Pizza
- [Beat The Winter Blues](https://lakesidenddev.wpengine.com/blog/beat-the-winter-blues/) - Many people suffer from the winter blues or a type of depression called Seasonal Affective Disorder. Sunlight is essential for maintaining a healthy mood, so the darkness of the winter months can take its toll on us. Low mood can become even more severe as the winter goes on, leaving you still feeling depressed when
- [New Year's Cleanse: Nutrition and Detoxification Workshop](https://lakesidenddev.wpengine.com/events/wintercleanse/) - When: Saturday, January 21st, 2017 Time: 1:00pm – 3:00pm Description: This nutrition workshop led by Sarah Axtell, ND encompasses a whole-body, non-fasting approach to cleansing. Benefits include increased energy, weight loss, healthier skin, improved digestion. Cost: $50 plus the cost of professional-grade supplements (optional) Where: INVIVO 2060 N. Humboldt Ave, Milwaukee, WI 53212 To register: visit
- [8 Ways to Support Detoxification](https://lakesidenddev.wpengine.com/blog/7-ways-to-support-detoxification/) - It’s the new year and many of us are starting our diet and wondering “Should I do a cleanse?” A cleanse or detoxification is a great way to start with a clean slate, improve overall health and jump start a weight loss program. When it comes to detoxification, a clean healthy diet is key. Here
- [Supporting a Healthy Inflammation Response, A Health & Wellness Talk](https://lakesidenddev.wpengine.com/events/inflammation-talk-elite-nutrition/) - When: Saturday, January 14th, 1:00 – 3:00pm Time: 1:00pm – 3:00pm Description: Diet is one of the most powerful ways you can reduce inflammation to thus reduce musculoskeletal pain, excess weight, fatigue, headaches and also your risk of chronic disease. Come learn about an Anti-Inflammatory Diet with experienced naturopathic doctor, Dr. Joanne Aponte of Lakeside
- [SIBO: A Common Cause of IBS](https://lakesidenddev.wpengine.com/blog/sibo-a-common-cause-of-ibs/) - IBS is the most common gastrointestinal disorder in the US. In fact, 15% of the population has IBS. IBS is a disorder characterized by abdominal pain, change in bowel function (constipation and.or diarrhea), and bloating. Until recently, the "It's all in your head approach" to IBS has prompted prescriptions for anti-depressants as a common treatment
- [Depression is NOT Prozac Deficiency](https://lakesidenddev.wpengine.com/blog/depression-is-not-prozac-deficiency/) - The World Health Organization (WHO) estimated that by the year 2020, depression will be the second largest cause of suffering (second to heart disease). As a naturopathic doctor, my role is to identify and address the underlying cause of one's illness. In the case of depression, anti-depressant medications can be a band-aid approach. There are
- [Top Superfood Powders](https://lakesidenddev.wpengine.com/blog/top-superfood-powders/) - 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 immune system and provide a host of other healthy benefits.
- [ADHD symptoms improved by an Elimination Diet](https://lakesidenddev.wpengine.com/blog/adhd-symptoms-improved-by-an-elimination-diet/) - In this study 64% of children who followed an elimination diet for 4-9 weeks experienced significant improvement of ADHD symptoms and oppositional defiant disorder as compared with the control group. An elimination diet is a restrictive diet that eliminates allergenic foods. In this study, the children in the diet group ate mostly meat, rice, vegetables,
- [Antibiotic Exposure and Risk of Allergies and Asthma](https://lakesidenddev.wpengine.com/blog/antibiotic-exposure-and-risk-of-allergies-and-asthma-2/) - This study showed that early antibiotic use (by 6 months of age) was associated with asthma and allergies at the age of 6 years. To me, this makes sense. By eradicating all of the normal flora ("good bugs") in the gut, the body is more susceptible to immune dysregulation. Much of our immune system is
- [The 10 Modifiable Factors of Aging](https://lakesidenddev.wpengine.com/blog/the-10-modifiable-factors-of-aging-2/) - The human life span has been documented to reach about 120 years, and the maximum life span is potentially 150 years or more. Those that reach ages over 100 have been found to lead active and productive lives. These people age more slowly and typically remain cancer free. There are positive lifestyle factors that lead
- [Celiac Disease and Gluten Sensitivity](https://lakesidenddev.wpengine.com/blog/celiac-disease-and-gluten-sensitivity-2/) - Both Celiac disease and gluten sensitivity are becoming more prominent these days. This is likely due to over-consumption of wheat, which is now genetically modified to have a higher concentration of gluten. It also may be due to early introduction of wheat to an infant's diet. Celiac disease is an auto-immune disorder and is associated
- [Weight Loss- A Holistic Approach](https://lakesidenddev.wpengine.com/blog/weight-loss-a-holistic-approach/) - Weight loss is a complex subject. No two individuals gain weight for the same reason and no two individuals lose it the same way. That is why an individualized approach is ideal. My approach to weight loss is not calorie counting nor is it implementing a fad or starvation diet. It is a sustainable approach
- [The 4 R's for Optimal Gut Health](https://lakesidenddev.wpengine.com/blog/4-rs-for-optimal-gut-health/) - Constipated? Bloated? Nauseated? Diarrhea? Gas? Fatigue? Feeling blah? Poor immunity? Eczema? Acne? Migraines? Do these words ring true to you? If so, your GI systems needs some attention. 60-90% of your immune system is concentrated in your gut mucosa. Trust your gut and heal! 1. Remove- Remove the following highly inflammatory foods: ♦ Gluten ♦
- [Foods to Boost Your Immune System During Winter](https://lakesidenddev.wpengine.com/blog/foodstoboostimmunesystem/) - Winter is a time to nourish yourself. Winter does not have to weaken you if you know how to prepare accordingly. Boosting your immune system starts with your diet. Here are the top 5 foods that support your immune system during the winter months: Garlic. Garlic is rich in allicin, one of the most potent
- [Soothing Seasonal Stress](https://lakesidenddev.wpengine.com/blog/soothing-seasonal-stress/) - The holiday season is here, and with all its beauty and joy tends to come stress for many of us. There is the stress of “so much to do” and the stress that comes with busy schedules and the expense of gift giving. Here are some tips to help support you through this busy time
- [Superfood Hot Cocoa](https://lakesidenddev.wpengine.com/recipes/superfood-hot-cocoa/) - There is nothing more comforting than a cup of hot cocoa on a cold, wintry day. Put down the Swiss Miss and swap it for this hot cocoa packed full of superfoods- cacao powder, coconut oil and raw honey. And as an added energy booster, consider adding maca powder. Ingredients Serves 2 2 cups almond
- [Eating With the Seasons](https://lakesidenddev.wpengine.com/blog/eating-with-the-seasons/) - Fall is here! This means that many of our favorite berries, tomatoes, and fresh herbs are no longer available. However, fall's greatest bounties are now showing up in brightly colored fashion at farmer's market. Pumpkins, squash, sweet potatoes, kale, and parsnips are some of the delicious super-foods now available in the months of Autumn. We
- [Naturopathic Videos](https://lakesidenddev.wpengine.com/videos/naturopathicvideos/) - Visit Lakeside Natural Medicine YouTube Channel. Subscribe to the Lakeside Natural Medicine YouTube Channel to watch the latest natural health and wellness videos.
- [Fibromyalgia, A Natural Approach](https://lakesidenddev.wpengine.com/blog/a-natural-approach-to-fibromyalgia/) - Fibromyalgia is theorized to be an unusually strong response by the nervous system to physical and/or emotional trauma. Traumatic events, such as a car accident, work-related injury, surgery, physical or emotional abuse, can lead to a heightened and prolonged pain response to stimuli, such as bright lights, sounds, changes in temperature, or household chemicals. If
- [Pumpkin Bars (Grain-free, Refined Sugar-Free, Egg-Free)](https://lakesidenddev.wpengine.com/recipes/pumpkin-bars-grain-free-refined-sugar-free-egg-free/) - Fall is here, and I am a big fan of Eating with the Seasons. Pumpkin is a seasonal food that can be easily added to baked goods, soups, cookies and smoothies. These Pumpkin Bars are easy and delicious- truly a taste of Fall. Ingredients 2 cups almond flour 1/2 tsp salt 1/2 tsp baking soda
- [Tips for Eating Healthy on a Busy Schedule](https://lakesidenddev.wpengine.com/blog/tips-for-staying-healthy-on-a-busy-schedule/) - 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 go, whether it be fast food restaurants or carry-out. No matter how
- [Spiced Nuts](https://lakesidenddev.wpengine.com/recipes/spiced-nuts/) - 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 your diet. And when craving something sweet, try the Candied
- [Cleansing Sunflower Slaw](https://lakesidenddev.wpengine.com/recipes/cleansing-sunflower-slaw/) - 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 incorporate cabbage as part of your diet. Cabbage is part of the
- [Why Weights?](https://lakesidenddev.wpengine.com/blog/why-weights/) - It’s no secret that resistance training is an important part of any exercise regimen for health and fitness. The question in most of our minds is, why? Here are a few reasons why sprinkling occasional weight training exercises into your routine will improve your overall health and wellness: Lose weight faster: More cardio is not
- [Peanut Butter Avocado Smoothie](https://lakesidenddev.wpengine.com/recipes/peanut-butter-avocado-smoothie/) - Think beyond guacamole! The uses for avocado are endless. I've made it into chocolate mousse, and I frequently add it to smoothies to make it extra creamy and filling. This smoothie contains not only avocado but also peanut butter. The good fat content in the avocado and peanut butter balances blood sugar. Therefore, you won't
- [Buckwheat Pie with Kale and Mushrooms](https://lakesidenddev.wpengine.com/recipes/buckwheat-pie-with-kale-and-mushrooms/) - Buckwheat is rich in minerals (particularly magnesium), vitamins, and antioxidants. In fact, when compared to quinoa, buckwheat has almost 10 times more antioxidants. Like quinoa, buckwheat is not actually a true grain, but it is a seed rich in protein. Buckwheat is considered a complete protein, particularly rich in the amino acid, lysine. Lysine has
- [Melatonin: Not Just for Sleep](https://lakesidenddev.wpengine.com/blog/melatonin/) - Many of you are likely familiar with melatonin and its usefulness to help with insomnia or other sleep issues. Research is proving it may a play a significant role in other ailments we frequently hear about: cancer, Alzheimer’s disease, hypertension, Parkinson’s, GERD, migraine headaches, tinnitus, and even Type 2 diabetes. There is no doubt that
- [Natural Solutions for PCOS: Options Beyond the Pill](https://lakesidenddev.wpengine.com/blog/natural-solutions-for-pcos-options-beyond-the-pill/) - Polycystic ovary syndrome (PCOS) is a whole body condition, not just limited to the ovaries. Many women are affected with this condition and can result in a wide variety of not-so-pleasant symptoms, such as male-pattern hair growth, acne and even infertility. While these symptoms can really take a toll on both your mental/emotional and physical
- [Hormone Balance Diet: Building Health and Vitality with Food](https://lakesidenddev.wpengine.com/events/hormone-balance-diet/) - Sign up When levels of just one of your hormones are out of balance, the shift can have significant consequences on your mental, emotional and physical health. The endocrine system is an intricate triad of adrenal, thyroid and sex hormones, and when one system is out of balance, mood, energy, sex drive, sleeping pattern and
- [Which Probiotic is Right for You?](https://lakesidenddev.wpengine.com/blog/whichprobioticisrightforyou/) - Choosing between the numerous brands of probiotics available on the market can certainly be overwhelming and at times, confusing. It's important to have some basic knowledge about the various benefits and qualities of probiotics before making the best selection for you or your family. Here is a brief overview of some of the most beneficial and common
- [Guide to Choosing A High Quality Probiotic](https://lakesidenddev.wpengine.com/blog/guidetoprobiotics/) - When it comes to choosing the best probiotic for a specific ailment you may be facing, it’s important to note that there are many different strains and types of probiotics. Just like any other medication or supplement, one type of probiotic may work well for some and not for others. It’s remarkable that certain strains
- [Good bugs: Top reasons why you need to take a probiotic](https://lakesidenddev.wpengine.com/blog/topreasonstotakeprobiotic/) - The majority of bacteria inhabiting our bodies outnumber our human cells by approximately 10 to 1. It is crucial to maintain this microbial balance within our systems. When this delicate balance becomes disrupted, many of our biological systems are affected. Unfortunately, this disruption is very common and can greatly impact the function of our digestive
- [Minimizing Autism Risk Starts in the Womb](https://lakesidenddev.wpengine.com/blog/autism-minimizing-risk-starts-in-the-womb/) - The incidence of Autism spectrum disorders (ASD) is on the rise. It is estimated at this ASD may affect as many as 1 in 45 children in the US. Recent research indicates that ASD may begin in the womb, and chemical exposures during pregnancy may increase the likelihood of a fetus developing ASD. To reduce
- [Fight Inflammation with Food](https://lakesidenddev.wpengine.com/blog/fight-inflammation-with-food/) - Inflammation is a healthy immune response to bacteria, viruses, and injuries. In an acute situation, such as a sprained ankle, inflammation is an important healing process. If left unchecked, however, inflammation can lead to chronic pain and swelling and even chronic diseases, such as diabetes, heart disease, cancer and Alzheimer’s. Diet is one of the
- [Six Reasons Why You Keep Getting Sick](https://lakesidenddev.wpengine.com/blog/6-reasons-why-you-keep-getting-sick/) - It is normal for adults to get 1-2 colds per year. A baby 0-2 should get 6 colds a year, and a child 2-12 years old should have 4 colds a year. Any more than this can be a sign that something deeper is going on. Here are reasons why you keep getting sick: 1.You
- [Carrot and Beet Salad with Pomegranate and Pumpkin Seeds](https://lakesidenddev.wpengine.com/recipes/carrot-and-beet-salad-with-pomegranate-and-pumpkin-seeds/) - This is a perfect summer salad. Sometimes I get sick of green salads and need to spice it up. And nutritionally, you cannot go wrong with this salad as it is packed full of cancer-fighting, free radical- scavenging antioxidants. Ingredients 2 tbsp orange juice 2 tsps lemon juice 2 tsps olive oil 1/2 tsp minced
- [Understanding Autoimmunity: When Your Body Turns Against You](https://lakesidenddev.wpengine.com/blog/autoimmunity/) - By: Diana Milling, ND Many are familiar with the term autoimmunity and likely know someone affected by an autoimmune disorder. With more than 24 million Americans suffering from autoimmune conditions, it makes it the third largest class of illness in the United States. So why are we seeing autoimmune diseases increase at such dramatic rates?
- [The Pros and Cons of Sunscreen: How to Protect Your Skin Naturally](https://lakesidenddev.wpengine.com/blog/sunscreen/) - Summer is here and it’s that time of year where most of us are trying to soak up as much sun as possible. With this comes lathering on the sunscreen to prevent that painful dreaded sunburn that often accompanies outdoor summer activities. We have all become accustomed to routinely applying sunscreen with varying amounts of
- [Boswellia Serrata](https://lakesidenddev.wpengine.com/blog/boswellia/) - Boswellia, commonly known as Indian Frankincense, is an ayurvedic herb derived from trees of the Sapindales order. The bark of the plant is generally used, specifically the gum resin, which is known for its sweet, citrus, balsamic fresh aroma with a hint of spice. The word frankincense means true, authentic, pure or “free lighting” incense.
- [Quick Collard Greens with Coconut Peanut Sauce](https://lakesidenddev.wpengine.com/recipes/quick-collard-greens-with-coconut-peanut-sauce/) - Ingredients- Quick Collard Greens 1 large bunch of collards 2 tsps salt Ingredients- Coconut Peanut Sauce 1/4 cup creamy peanut butter 2 tsps maple syrup 2 tsps tamari (gluten-free soy sauce) 1 tbsp brown rice vinegar 2 tsps grated fresh ginger 1 can coconut milk (2/3 cup) pinch of cayenne pepper (optional) To make the
- [Broccamole](https://lakesidenddev.wpengine.com/recipes/broccamole/) - Why not add broccoli to your favorite guac recipe? Broccoli is part of the cruciferous vegetable family and contains potent anti-cancer compounds. It is also a powerful detoxifying food. The fat in the avocados helps with the absorption of many of the vitamins and minerals in broccoli so it is a perfect pairing. Enjoy on
- [Thai Style Cauliflower Fried "Rice"](https://lakesidenddev.wpengine.com/recipes/thai-style-cauliflower-fried-rice/) - A healthier twist on an old favorite- fried rice! Ingredients 1 head cauliflower, about 2 pounds (or 2 bags of "riced" cauliflower in frozen section at Trader Joe's) 3 tbsp coconut oil 3 tbsp red curry paste 2 tsps coconut sugar 2 tbsp fish sauce 2 tbsp fresh lime juice 3 organic eggs, lightly beaten
- [Everything Drizzle](https://lakesidenddev.wpengine.com/recipes/everything-drizzle/) - This sauce can be added to anything and everything to boost nutrient density and flavor in your meal. I like to use it on top of fish and chicken, but it also makes for a nice salad dressing. It contains parsley and lemon, both of which are potent detoxifying foods. Your liver and kidneys will
- [Kale Caesar Salad](https://lakesidenddev.wpengine.com/recipes/kale-caesar-salad/) - Eat more greens! This is yet another way to enjoy this green-leafy nutrient powerhouse. Ingredients 1/3 cup extra virgin olive oil 3 cloves garlic, peeled (optional- omit if you follow a Low-FODMAP diet) 1 tsp anchovy paste (or if vegan or vegetarian, you can use miso paste) 2 tbsp lemon juice 1 tsp dijon mustard
- [Chocolate Mocha Pie (Gluten-free, Dairy-free)](https://lakesidenddev.wpengine.com/recipes/chocolate-mocha-pie-gluten-free-dairy-free/) - This pie is for all of you chocolate lovers out there! It is rich in antioxidants thanks to the cacao powder. And the coconut oil lends a rich creamy texture. Enjoy! Chocolate Mocha Pie For Crust: 1 1/4 cups gluten-free oats 3/4 cup all-purpose gluten-free flour 1/3 cup coconut oil, melted 1/4 cup maple syrup
- [Why Insomnia is Making You Fat](https://lakesidenddev.wpengine.com/blog/why-insomnia-is-making-you-fat/) - Are you gaining weight despite your exercise and diet regimen? Packing on extra pounds in the midsection? Do you have weight loss resistance? If so, the answer to your weight loss may be getting better quality sleep and getting more sleep. We need between 7-8.5 hours of uninterrupted sleep to achieve an optimal weight. Here
- [Thai Quinoa Salad with Almond Butter Dressing](https://lakesidenddev.wpengine.com/recipes/thai-quinoa-salad-with-almond-butter-dressing/) - This quinoa dish is sure to transform all of you quinoa-haters into quinoa- lovers. The key to quinoa is a good dressing to add liveliness to the ever-so-bland, plain super-grain. I like quinoa because it is full of protein and will not spike your blood sugar unlike other grains such as wheat, rice and corn.
- [Mint Chocolate Chip Smoothie](https://lakesidenddev.wpengine.com/recipes/mint-chocolate-chip-smoothie/) - This smoothie is reminiscent of the beloved ice cream flavor, mint chocolate chip. It makes for a perfect dessert, afternoon snack or even breakfast! Instead of chocolate chips, I use cacao nibs, which are crushed cacao beans and in my mind are "nature's chocolate chips." Cacao nibs are full of essential fatty acids, antioxidants and
- [Green Goddess Soup](https://lakesidenddev.wpengine.com/recipes/green-goddess-soup/) - When you are sick of salads but yet you still want to consume cleansing green leafies, try this soup! This makes a big batch so you can enjoy during the week for an easy lunch and freeze some for later. Nutrition facts: This soup is full of minerals (especially calcium, thanks to the collard greens).
- [Hair Loss: Causes and Natural Solutions](https://lakesidenddev.wpengine.com/blog/causes-of-hair-loss-and-natural-solutions/) - Hair loss can be devastating. While hair loss is a normal process (especially after pregnancy or while breastfeeding and during menopause), there are some ways to address it if it persists. Normal hair loss is shedding up to 100 hairs per day. Here are common factors that can cause you to shed more than usual:
- [Warning Signs of Zinc Deficiency](https://lakesidenddev.wpengine.com/blog/warning-signs-of-zinc-deficiency/) - Zinc is one of the most common nutrient deficiencies I see. Zinc is an essential nutrient required for optimal health, DNA repair, immune function and brain function. Signs of Zinc Deficiency: Delayed growth and development in children Temper control problems White spots on fingernails Ridged nails Poor immune function
- [Spanish Chicken with Creamy Pesto Rice](https://lakesidenddev.wpengine.com/recipes/spanish-chicken-with-creamy-pesto-rice/) - This is a beautiful dish- rich in color and flavor. It is really easy, especially if you already have a pesto handy. I try to keep pesto in the freezer for easy dishes like these. This is a Low-FODMAP diet recipe. Ingredients-Spanish Chicken 2 tbsp olive oil 1 heaping tbsp smoked paprika 1 heaping tbsp
- [Three Toxic Ingredients in Your Personal Care Products](https://lakesidenddev.wpengine.com/blog/3-toxic-ingredients-in-your-personal-care-products/) - You are hopefully used to reading nutrition labels, but do you also scrutinize your personal care products? There are over 10,000 chemical ingredients that go into personal care products. And the government does not require health studies, safety testing or FDA approval before these products go onto the market. The skin is our largest organ,
- [Brazil Nuts: Food for Your Thyroid](https://lakesidenddev.wpengine.com/blog/brazil-nuts-food-for-your-thyroid/) - Thyroid disorders are among the most common conditions I see in my practice. The thyroid is the organ with the highest selenium content per gram of tissue because it expresses specific selenoproteins. It is well established that selenium status correlates with the development of thyroid pathologies. Selenium and the Thyroid Gland Selenium plays a important
- [Top 5 Reasons to Drink Green Tea Everyday](https://lakesidenddev.wpengine.com/blog/5-reasons-to-drink-green-tea-everyday/) - Green tea is one of the healthiest beverages on the planet. Here are reasons why you should incorporate green tea or green tea extract as part of your daily regimen. 1. Anti-Cancer Benefits Epigallocatechin gallate (EGCG) is the bioactive constituent of green tea that suppresses tumor formation by inhibiting the release of tumor necrosis factor
- [Matcha Green Tea Smoothie](https://lakesidenddev.wpengine.com/recipes/matcha-green-tea-smoothie/) - Matcha is a form of green tea made from skillfully cultivated, shade-grown tea leaves that have been meticulously stone-ground into a fine powder. It is concentrated in antioxidants. It also speeds up the metabolism, aiding in weight loss. Morning is the best time to enjoy matcha as it is super energizing and promotes memory and
- [Green Beans with Citrus-Sesame Sauce](https://lakesidenddev.wpengine.com/recipes/green-beans-with-citrus-sesame-sauce/) - 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 could try the Citrus-Sesame Sauce on baked fish or chicken.
- [Easy Quinoa Egg Muffins](https://lakesidenddev.wpengine.com/recipes/easy-quinoa-egg-muffins/) - A high-protein breakfast can have many benefits to our bodies. Eating a protein-rich breakfast helps you feel full and satisfied longer and keep your blood-sugar levels steady throughout the day. It can also optimize your brain's ability to send messages to the rest of your body, helping you wake up and provide the amino acids
- [Why Grass Fed Butter is Good for Your Heart](https://lakesidenddev.wpengine.com/blog/why-grass-fed-butter-is-good-for-your-heart/) - 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 that the animals were fed on a diet that is most
- [Thai Green Curry with Broccoli, Sugar Snap Peas and Cashews](https://lakesidenddev.wpengine.com/recipes/thai-green-curry-with-broccoli-sugar-snap-peas-and-cashews/) - 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 organic chicken or shrimp as your protein source. Enjoy! Curry Broth
- [Freezer Friendly Recipes](https://lakesidenddev.wpengine.com/recipes/freezer-friendly-recipes/) - 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 will reheat in 30 minutes or less on even the
- [Healthy Meal and Snack Ideas for a Busy Lifestyle](https://lakesidenddev.wpengine.com/blog/healthy-meal-and-snack-ideas-for-a-busy-lifestyle/) - 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 blueberries and ground flaxseed Healthy Lunch ideas: -Turkey roll-ups with avocado (take a slice of turkey
- [Tick Safety](https://lakesidenddev.wpengine.com/blog/tick-safety/) - 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 with a known tick repellent. -After being in an area known to harbor
- [Most Common Nutrient Deficiencies I See In My Practice](https://lakesidenddev.wpengine.com/blog/most-common-nutrient-deficiencies-i-see-in-my-practice/) - 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 colorful diet rich in vitamins and minerals (think color of the
- [Sugar's Top 5 Toxic Effects on Your Health](https://lakesidenddev.wpengine.com/blog/sugars-top-5-toxic-effects-on-your-health/) - 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. 1. Fat Storage Elevations in blood sugar trigger your pancreas
- [Green Pea Pesto](https://lakesidenddev.wpengine.com/recipes/green-pea-pesto/) - 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 1/4 cup pine nuts 4 tbsp olive oil 1/4 cup Parmesan cheese (or
- [Chocolate Avocado Pudding Pops](https://lakesidenddev.wpengine.com/recipes/chocolate-avocado-pudding-pops/) - 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. Pour into popsicle molds or dixie cups with a popsicle
- [Double Check Your Almond Milk for this Harmful Additive](https://lakesidenddev.wpengine.com/blog/double-check-your-almond-milk-for-this-harmful-additive/) - 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 a thickener, stabilizer and emulsifying agent in these food products.
- [Homemade Hemp Milk](https://lakesidenddev.wpengine.com/recipes/homemade-hemp-milk/) - 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 of inflammation causing carregeenan found in commercially made milk alternatives. Hemp
- ["Why am I more sensitive to gluten than ever before?"](https://lakesidenddev.wpengine.com/blog/why-am-i-more-sensitive-to-gluten-than-ever-before/) - 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 then after eliminating it for awhile and upon reintroduction... you react
- [Creamy Spinach Salmon](https://lakesidenddev.wpengine.com/recipes/creamy-spinach-salmon/) - 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 1 pound boneless wild caught salmon fillets Juice of 1/2 lemon Instructions Preheat oven to
- [Carrot Ginger Squash Soup (Anti-Inflammatory, SCD-Friendly)](https://lakesidenddev.wpengine.com/recipes/carrot-ginger-squash-soup-anti-inflammatory-scd-friendly/) - 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 to the Specific Carbohydrate Diet). It is very easy to digest so great for
- [Top 10 Healing Culinary Spices](https://lakesidenddev.wpengine.com/blog/top-10-healing-culinary-spices/) - 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 spices to not only deepen the flavor of your cuisine, but to
- [Cilantro- a Powerful Blood Purifier](https://lakesidenddev.wpengine.com/blog/cilantro-a-powerful-blood-purifier/) - 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 blood cleanser and blood purifier Cilantro is also a potent chelating
- [Grain-Free Zucchini Muffins (SCD Friendly, Paleo)](https://lakesidenddev.wpengine.com/recipes/grain-free-zucchini-muffins-scd-friendly-paleo/) - 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 potatoes and grains. These carbohydrates can be difficult to breakdown
- [Is Broccoli Bad for the Thyroid?](https://lakesidenddev.wpengine.com/blog/is-broccoli-bad-for-the-thyroid/) - 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, they are avoiding the cruciferous veggies. But is it necessary to
- [Creamy Roasted Red Pepper Soup with Cauliflower and Goat Cheese](https://lakesidenddev.wpengine.com/recipes/creamy-roasted-red-pepper-soup-with-cauliflower-and-goat-cheese/) - 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, and antioxidants found in the peppers. Ingredients 4 red peppers,
- [Creamy Mushroom and Kale Soup](https://lakesidenddev.wpengine.com/recipes/creamy-mushroom-and-kale-soup/) - 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 you cannot enjoy a creamy soup. This is perfect on
- [Super Simple Cleansing Greens](https://lakesidenddev.wpengine.com/recipes/super-simple-cleansing-greens/) - 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 easy lunch prepared for a couple of days. Super Simple
- [The Hidden Dangers of Coffee](https://lakesidenddev.wpengine.com/blog/the-hidden-dangers-of-coffee/) - 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 of coffee on a daily basis. Despite its popularity, there
- [Debunking Milk Myths](https://lakesidenddev.wpengine.com/blog/debunking-milk-myths/) - 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 by drinking cow's milk. However, many recent studies assert that most adults have
- [Cauliflower & Broccoli "Rice"](https://lakesidenddev.wpengine.com/recipes/cauliflower-broccoli-rice/) - 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. Serves 4 Ingredients: 1 tbsp coconut/extra virgin olive oil 1
- [Creamy Broccoli Soup](https://lakesidenddev.wpengine.com/recipes/creamy-broccoli-soup/) - 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 1 large bunch broccoli (about 7 cups chopped) 2 cups almond/coconut milk
- [Feta and Pumpkin Fritters](https://lakesidenddev.wpengine.com/recipes/feta-and-pumpkin-fritters/) - 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 1/2 cup fine rice/ or oat flour 2 tbsp cornstarch 1/2 cup crumbled goat
- [The Truth About Stomach Acid](https://lakesidenddev.wpengine.com/blog/the-truth-about-stomach-acid/) - 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 overlooked problem and can cause the following symptoms: Acid reflux
- [Baked Goods with Veggies in Them!](https://lakesidenddev.wpengine.com/recipes/baked-goods-with-veggies-in-them/) - 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 the same family as rhubarb. If you are sensitive to gluten or wheat, this
- [Curry in a Hurry](https://lakesidenddev.wpengine.com/recipes/curry-in-a-hurry/) - 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 to freeze for future meals. This recipe includes turmeric (the main
- [Sweet n' Savory Forbidden Rice](https://lakesidenddev.wpengine.com/recipes/sweet-n-savory-forbidden-rice/) - 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 nutritional power house. It is full of minerals, specifically Iron,
- [Veggie Pancakes](https://lakesidenddev.wpengine.com/recipes/veggie-pancakes/) - 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 foods-like sweet potatoes, blueberries, collard greens, rainbow chard, and raspberries.
- [Healthy Toppers](https://lakesidenddev.wpengine.com/recipes/healthy-toppers/) - 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 get the super health benefits! Flaxseeds can be considered a “Super Food” for their
- [Avoiding Grains for the First Year](https://lakesidenddev.wpengine.com/recipes/avoiding-grains-for-the-first-year/) - 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 immature. On a physical level, they are immature because they
- [Power Smoothie](https://lakesidenddev.wpengine.com/recipes/power-smoothie/) - 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 nutrients that will keep your little one satisfied all night long. A much
- [Cooking with Protein-Packed Nut Flours](https://lakesidenddev.wpengine.com/recipes/cooking-with-protein-packed-nut-flours/) - 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 have veggies in them! Can't beat that! You can experiment with different nut
- [Functional Foods](https://lakesidenddev.wpengine.com/recipes/functional-foods/) - 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, these foods tend to be processed and fortified with vitamins
- [What I keep in my fridge and pantry](https://lakesidenddev.wpengine.com/recipes/what-i-keep-in-my-fridge-and-pantry/) - A gluten-free, dairy-free (cow dairy, that is) lifestyle does not have to mean bare cabinets. Here are some essentials to help you and your family stay healthy without going hungry. Veggies Any fresh veggie is a healthy one- my favorites include broccoli, cauliflower, kale, collard greens, sweet potatoes, brussel sprouts, and zucchini. Zucchini and broccoli
- [Love Your Heart](https://lakesidenddev.wpengine.com/recipes/love-your-heart/) - Heart Disease is the number one cause of death. And it's preventable! The most common heart disease in the US is coronary artery disease presenting as a heart attack. February is National Heart Month so it's time to take steps to prevent disease and nurture your heart. It's not just frank heart conditions (like arrythmias,
- [Healthy Sweet Treats the Whole Family will Enjoy](https://lakesidenddev.wpengine.com/recipes/healthy-sweet-treats-the-whole-family-will-enjoy/) - Just because you want to lead a healthy organic lifestyle does not mean that you can't indulge in something sweet every once in awhile. Growing up my mom always had cookies or brownies baking in the oven. There is nothing wrong with keeping some baked goods in the cupboard for an occasional indulgence. Here are
- [What Your Food Cravings Reveal about Your Health](https://lakesidenddev.wpengine.com/recipes/what-your-food-cravings-reveal-about-your-health/) - As a naturopathic doctor, I frequently ask people if they have any food cravings. Food cravings can reveal a lot about your health. Food cravings can be both emotionally based, but they can also tie into your physical health. Like physical symptoms, food cravings give us valuable information as to possible imbalances in the body.
- [Gluten-Free Orange Cranberry Muffins](https://lakesidenddev.wpengine.com/recipes/gluten-free-orange-cranberry-muffins/) - Cece and I made these today after I picked her up from daycare. They were celebrating a birthday at daycare with chocolate cupcakes, and since Cece couldn't have one (we are trying to be strictly gluten-free with her lately), I told her we'd make some at home. I was a bit limited in what I
- [Maca for Mamas](https://lakesidenddev.wpengine.com/recipes/maca-for-mamas/) - In honor of Mother's Day, this post is for all you tired mamas out there that need a an natural boost! Maca is a plant native to the Andes, revered for its many nutritional and medicinal properties. Maca is a true super-food, for it is an excellent source of vitamins, minerals, plant sterols, protein,
- [Healthy Popsicles for Kids](https://lakesidenddev.wpengine.com/recipes/healthy-popsicles-for-kids/) - I recently discovered a recipe for "Vanilla Pops" in Cece's Highlights magazine. Usually these recipes are not even worth glancing at, but this one looked decently healthy (once manipulated a bit) and delicious. Popsicles are an obvious favorite when its hot outside but they can be eaten year round...and the BEST part is, they can
- [Nut and Seed Balls](https://lakesidenddev.wpengine.com/recipes/nut-and-seed-balls/) - These nut and seed balls are a great vehicle to pack in nutrients. They are full of protein and essential nutrients, such as vitamin E, zinc (good for the immune system), and magnesium. They are also full of essential fatty acids, particularly omega-3 fatty acids. Omega-3's are great for nourishing your child's developing brain and
- [Pesto Tomato Bites](https://lakesidenddev.wpengine.com/recipes/pesto-tomato-bites/) - Pesto is my favorite summer spread. And it does not need to contain dairy to be delicious. Follow this recipe below for a quick and easy dairy-free pesto. The nutritional yeast is in place of cheese, giving it a creamy (and not to mention a nutritional) boost! Pesto is delicious spread on rice crackers, mixed
- [The Health Benefits of Coconut](https://lakesidenddev.wpengine.com/recipes/the-health-benefits-of-coconut/) - Coconut is a super-food. It is not only delicious, but it also has many health promoting properties. Here are 5 reasons to indulge in the tropical fruit. 1. In the past, coconut has gotten a bad rap due to its saturated fat intake. Saturated fat is most commonly found in animal products. But not all
- [Curried Coconut, Squash, and Lentil Soup](https://lakesidenddev.wpengine.com/recipes/curried-coconut-squash-and-lentil-soup/) - This soup is divine. I whipped it up in less than an hour, and the whole family devoured it. Cece kept saying, "mmmm....this is good, mama!" That kind of response to a healthy meal makes my day. It is a complete meal, as it is packed with protein from lentils, veggies and satisfying fat from
- [Top 8 Power Snacks](https://lakesidenddev.wpengine.com/recipes/top-8-power-snacks/) - My brother called me and wanted to know some healthy snack ideas ideal for people on-the-go and for the not-so-skilled in the kitchen. So here ya have it- power snacks appropriate for all ages and all lifestyles. A healthy snack always includes protein. This will keep you feeling full longer and help to stabilize blood
- [Immune-Strenghtening Soup](https://lakesidenddev.wpengine.com/recipes/immune-strenghtening-soup/) - After a lot of traveling and the usual hustle-and-bustle of the holidays, my family is feeling a bit under the weather. My 3-year-old daughter and husband have a cough and a cold, and I am feeling a tickle in my throat on the verge of acquiring the virus they likely have. Luckily, Louisa, my 3
- [Healthy Breakfast--Healthy You](https://lakesidenddev.wpengine.com/blog/healthy-breakfast-healthy-you/) - 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 are feeling sluggish in the AM and are relying a bit too heavily on your morning coffee, try these recipes to give you a little "get up
- [Easy Red Lentil and Spinach Casserole](https://lakesidenddev.wpengine.com/recipes/easy-red-lentil-and-spinach-casserole/) - This is the easiest and most desired dinner dish at our house. Cece commonly requests "pink lentils" for dinner. Red lentils (or to cece, pink) are one of my most favorite to cook with because they are quick-cooking and kids seem to love them. I realized the other day that I cook a lot of
- [Kid Friendly Sauces](https://lakesidenddev.wpengine.com/recipes/kid-friendly-sauces/) - Delicious sauces are a great way to get kids to eat their not-so-favorite vegetables. Cece will eat broccoli, sweet potatoes and spinach plain with no problem. But cabbage and brussel sprouts are a different story. Here are some nice toppers to encourage your little one to devour his or her dinner. Dairy-Free Cashew Cheese Sauce
- [Teff: A Super-Grain](https://lakesidenddev.wpengine.com/recipes/teff-a-super-grain/) - 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 amount of iron and wheat and barley. Its also a
- [Quinoa Cherry Salad with Chickpeas and Pumpkin Seeds](https://lakesidenddev.wpengine.com/recipes/quinoa-cherry-salad-with-chickpeas-and-pumpkin-seeds/) - This quinoa salad is protein-packed, keeping you full and satisfied for hours. It makes for a great lunch. Make a big bowl of it at the beginning of the week and package it up for an easy, delicious on-the-go lunch at work. This salad is a nutritional powerhouse. For one, as stated above, it's full
- [Eight Common Signs of Liver Dysfunction](https://lakesidenddev.wpengine.com/blog/seven-common-signs-of-liver-dysfunction/) - 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 detoxification. The accumulation of toxins and toxic by-products in our
- [Curried Quinoa with Blueberries, Currants and Snap Peas](https://lakesidenddev.wpengine.com/recipes/curried-quinoa-with-blueberries-currants-and-snap-peas/) - Curry powder is full of tasty goodness. It has a kick to it, which is complemented by the sweetness of the blueberries and currants. Curry powder contains turmeric, which is a potent anti-inflammatory. And the blueberries are full of cancer-fighting antioxidants. This dish is sure to impress your friends and family and leave you feeling
- [Sweet Potato Chocolate Chip Cookies (Gluten-free, Dairy-free)](https://lakesidenddev.wpengine.com/recipes/sweet-potato-chocolate-chip-cookies-gluten-free-dairy-free/) - These cookies are grain-free, dairy-free and refined-sugar free. They contain all the goodness of sweet potatoes, including potent antioxidant, Vitamin A. Vitamin A is fat soluble so in order to utilize this beneficial nutrient, you need some fat in your meal or dish. This recipe contains good quality fats in the form of coconut oil,
- [Pesto Lentil Patties](https://lakesidenddev.wpengine.com/recipes/pesto-lentil-patties/) - These make a nice alternative to your everyday beef or veggie burger. They are packed full of protein and best of all FLAVOR! I used the kale walnut pesto to flavor these lean mean lentil machines. If you or your family are not fans of kale, then this is the recipe for you! It tastes just
- [Spiced Chocolate Pumpkin Seed Balls](https://lakesidenddev.wpengine.com/recipes/spiced-chocolate-pumpkin-seed-balls/) - These make a great after-lunch snack or desert. I love making fruit and nut/seed balls with my girls. We have fun getting our hands sticky while rolling the mixture into balls, licking the bowl and eating the finished product together. These are packed full of energizing minerals, antioxidants, protein, and essential fats. The ginger and
- [Twice Baked Sweet Potatoes Topped with Spiced Nuts](https://lakesidenddev.wpengine.com/recipes/twice-baked-sweet-potatoes-topped-with-spiced-nuts/) - If you and your family are as big of fans of sweet potatoes as we are, you'll love this recipe! I am always looking for healthy new twists on how to prepare the antioxidant-rich root vegetable. Cece helped me make these and she termed them "sweet potato boats." Enjoy! Topping 1 cup hazelnuts or blanched
- [Coconut-Curry Chickpeas and Cauliflower](https://lakesidenddev.wpengine.com/recipes/coconut-curry-chickpeas-and-cauliflower/) - This dish is super satisfying. Creamy, savory and sweet all in the same bite. I especially like it because of the nutrition is provides. Lulu, my 9 month old, devoured it (despite it having a bit of a spicy kick to it). The coconut provides nourishing good fats for a healthy nervous system and developing
- [Think Twice Before You Grill](https://lakesidenddev.wpengine.com/blog/think-twice-before-you-grill/) - It is summer-time and you are likely looking forward to backyard barbeques with your family and friends. However, eating grilled meat comes with consequences. This is not to say that you cannot enjoy an occasional grilled burger (grass-fed of course!). It is important to first be away of the health consequences and how you can
- [Coconut Flour Blondies](https://lakesidenddev.wpengine.com/recipes/coconut-flour-blondies/) - I have been baking with coconut flour a lot these days. I like it because it is grain-free so it is well-tolerated even by those who have problems digesting and metabolizing grains. And in general, I am a big fan of coconut-- coconut flakes, coconut milk, coconut oil, coconut water and now, coconut flour! If
- [Preventing Cancer with Collard Wraps](https://lakesidenddev.wpengine.com/recipes/preventing-cancer-with-collard-wraps-2/) - Cece and her grandmother, "Mimi," planted collard greens this summer. They have flourished over the past couple months, and my go-to recipe for these greens are collard wraps. I've been experimenting with different fillings, and I especially like this one (see below). The basic idea is that you use collard leaves to make wraps in
- [Super Easy Chia Pudding](https://lakesidenddev.wpengine.com/recipes/super-easy-chia-pudding/) - This takes less than 2 minutes to make. Once you combine the ingredients you chill it for a couple hours and voila-you have a nutrient-packed super pudding! Kids LOVE this! It makes a nice energy-packed breakfast, snack or desert. I often speak about super foods- kale, coconut, flax, salmon. Chia can rightfully be added to
- [Pumpkin Spice Smoothie](https://lakesidenddev.wpengine.com/recipes/pumpkin-spice-smoothie/) - This recipe was inspired by one of my patients. I always love learning healthy recipes and tips from my patients! This smoothie recipe makes an ideal breakfast- packed full of blood sugar stabilizing protein, antioxidant rich pumpkin, seeds for essential micronutrients and fiber, anti-inflammatory spices. Thanksgiving is in a few days, and this might be
- [Brussel Sprouts with Hazelnuts, Sunflower Seed and Dates](https://lakesidenddev.wpengine.com/recipes/1029/) - Cruciferous vegetables are part of the bassica genus of plants. They include brusssel sprouts, broccoli, cauliflower, kale, cabbage, collard greens, and bok choy. Cruciferous vegetables contain indole-3-carbonol, which has been found to inhibit the development of several cancers, such as bladder, breast, colon, liver, lung and stomach. Indole-3-carbonol in these super-veggies has the following effects
- [Grain Free Chocolate Chip Cookies](https://lakesidenddev.wpengine.com/recipes/grain-free-chocolate-chip-cookies/) - These cookies are made with almond flour, making them not only gluten free but also grain-free. Almond flour is packed full of protein and essential fat. For more on cooking with nut flours, see my previous post. I get my almond flour at Trader Joe's- it is much more affordable there! My old "go-to" chocolate chip cookie
- [Gluten Free Granola](https://lakesidenddev.wpengine.com/recipes/gluten-free-granola/) - Cereal is not a healthy breakfast food. As a general rule of thumb, if it comes from a box it is not real food. I am always suggesting my patients (and friends and family!) to eat REAL food. By this I mean substance from the earth...not from a factory. This includes fruits, nuts, vegetables, seeds,
- [Healthy Hemp Hearts](https://lakesidenddev.wpengine.com/recipes/healthy-hemp-hearts-2/) - Hemp hearts are my new favorite plant-based protein source. Hemp contains all 10 essential amino acids. Hemp also provides a nice balance of essential fats. Hemp hearts (or seeds) are a complete protein, providing 10 grams protein per 3 tbsp. Adding hemp hearts to oatmeal or smoothies will not only keep you full but also
- [Crispy Quinoa Cakes](https://lakesidenddev.wpengine.com/recipes/crispy-quinoa-cakes/) - The most common thing I hear from people when I ask if they like quinoa is, "Eh...it's ok." Rather than boiling a batch of plain old quinoa, try this recipe. It's something to get you excited about this ancient grain. This recipe makes about 15-20 cakes. They freeze nicely in a pyrex dish and then
- [Carrot Raisin Flax Muffins](https://lakesidenddev.wpengine.com/recipes/carrotraisinflaxmuffins/) - I love flaxseed. I love it for its delicious, nutty taste. And of course, I love it for its health benefits: 1. It is an excellent source of fiber, making your gut healthy. A happy,healthy gut is at the foundation of optimal health. 2. It contains anti-inflammatory essential fats. And since inflammation is at the
- [Understanding Food Allergies and Food Sensitivities](https://lakesidenddev.wpengine.com/blog/understanding-food-allergies-and-food-sensitivities/) - If you suffer from chronic constipation, diarrhea, gas, bloating, headaches, acne, eczema, psoriasis, anxiety (really, the list could go on and on), you may have an underlying food sensitivity. Most people know if they are allergic to a food, such as peanuts or shellfish. But food sensitivities often get missed. Below are some basics of
- [Healthy Hemp Hearts](https://lakesidenddev.wpengine.com/blog/healthy-hemp-hearts/) - Hemp hearts are my new favorite plant-based protein source. Hemp contains all 10 essential amino acids. Hemp also provides a nice balance of essential fats. Hemp hearts (or seeds) are a complete protein, providing 10 grams protein per 3 tbsp. Adding hemp hearts to oatmeal or smoothies will not only keep you full but also
- [5 Common Causes of Bed-Wetting](https://lakesidenddev.wpengine.com/blog/5-common-causes-of-bed-wetting-and-natural-solutions/) - If your child wets the bed, you know this can be an embarrassing issue especially if your child is older. Enuresis is tbe medical term for nighttime wetting, and it is defined as the involuntary urination at night in a child after age 5. It is quite common. In fact, according to the Mayo Clinic,
- [Winter-Warming Turmeric Chai Tea Latte](https://lakesidenddev.wpengine.com/blog/yurveda/) - During the dry, cool winter months, warm, moist, spiced foods are recommended to ground and replenish the body. Since there is less moisture in the air, your body requires more moisture from food. Eating soups and stews with warming spics, such as ginger and turmeric, is preferred over cold raw vegetables, such as salads. In
- [An ND’s Perspective on the Flu Vaccine](https://lakesidenddev.wpengine.com/blog/nd-view-flu-vaccine/) - This time of year you are likely bombarded with information regarding the flu vaccine. Deciding whether or not to get the vaccine should be a well-informed decision and should not be a fear- or panic-based decision ignited by the media. It is important to weigh the risks versus benefits when making your decision. The CDC
- [Magnesium- the Missing Mineral](https://lakesidenddev.wpengine.com/blog/magnesium-the-missing-mineral/) - We live in a world of tension. Mentally, emotionally we are tense with anxiety, insomnia, depression and stress ever-so-present. And physically we are tense evidenced by muscle aches, restless legs, tremors, back pain, migraines or headaches, high blood pressure, and constipation. These symptoms may be a sign that you have an underlying Magnesium deficiency. Magnesium
- [Top Reasons to See a Naturopathic Doctor](https://lakesidenddev.wpengine.com/blog/top-reasons-to-see-a-naturopathic-doctor/) - Top Reasons to See a Naturopathic Doctor You want your support to be the best for YOU as a person, not a disease. You want your doctor to seek other recommendations besides drugs. You want to make informed decisions about your health and not just take orders from your doctor. Naturopathic doctors take the time to
- [Natural Solutions for Seasonal Allergies](https://lakesidenddev.wpengine.com/blog/natural-solutions-for-seasonal-allergies/) - In preparation for allergy season, follow theses guidelines below for a healthy immune response to allergens. Increase your intake of flavonoids. Flavonoids are plant pigments that help to strengthen your mucous membranes and protect your body from oxidative damage. They are found in blueberries, cherries, cranberries, currants, and red raspberries. Aim for eating 2-3 of
- [Healthy Gut, Healthy You](https://lakesidenddev.wpengine.com/blog/a-healthy-gut-makes-a-healthy-you/) - As a naturopathic doctor, I talk a lot about poop. The status of your bowel movements reveals a lot about the status of your overall health. In fact, according to the International Institute of Nutrition Research, the health of your colon is a major predictor of how long you will live and how healthy you will
- [Medicinal Mushrooms- their Role in Cancer](https://lakesidenddev.wpengine.com/blog/medicinal-mushrooms-their-role-in-cancer/) - This review of a meta-analysis study highlights the benefits of the medicinal mushroom, Coriolus versicolor. Cancer patients that took Coriolus had a 9% absolulte reduction in 5-year mortality. The findings were most significant in patients with breast, colorectal and gastric cancers. Coriolus supports the immune system during and after chemotherapy. To maximize the therapeutic value
- [Combating Stress During the Holidays](https://lakesidenddev.wpengine.com/blog/combatting-stress-holidays/) - Coping with the holiday hustle and bustle... Feeling anxious, depressed, or stressed during the holidays? Be sure to nourish yourself with these diet and lifestyle tips. Foods: -Kale- high in magnesium, an essential nutrient for the adrenal glands, organs that regulate energy and stress patterns. -Turkey- packed with protein (stabilizing blood sugar) and B vitamins
- [Natural Digestive Aids](https://lakesidenddev.wpengine.com/blog/digestive-aids/) - Natural Solutions for a happy, healthy gut during the holidays Maybe you’ve overindulged in a rich food or you’ve eaten something that you are intolerant to or you’ve helped yourself to seconds or thirds at a holiday party. If any of these scenarios sound all too familiar, try some of these digestive tips and aids
- [Building a Healthy Terrain](https://lakesidenddev.wpengine.com/blog/building-a-healthy-terrain/) - Do you ever wonder why some people always tend to get sick but others who are exposed to the same microbes can successfully ward off illness? This is because those individuals who do not get sick have a healthy terrain. An alternative view of illness is based on the terrain theory. It suggests that it
- [Preventing Cancer with Collard Wraps](https://lakesidenddev.wpengine.com/blog/preventing-cancer-with-collard-wraps/) - Collard greens belong to the cruciferous vegetable family. Cruciferous vegetable consumption has been implicated in the prevention of many different cancers, including lymphoma, breast, prostate, bladder, and lung cancer. Cruciferous vegetables contain the anti-cancer substances, sulforophane and indole-3-carbinol. Sources of cruciferous vegetables include broccoli, broccoli sprouts, cabbage, cauliflower, brussel sprouts and kale. A study in
- [Laughter as Medicine](https://lakesidenddev.wpengine.com/blog/laughter-as-medicine/) - When was the last time you had a gut-wrenching laugh? Surround yourself with people that make you laugh to reap all the healthy benefits... Laughter relaxes the whole body Laughter boosts the immune system, decreases stress hormones and increases immune cells, thus improving your resistance to disease. Laughter triggers the release of endorphins, the body's
- [The Cholesterol Controversy](https://lakesidenddev.wpengine.com/blog/the-cholesterol-controversy/) - The majority of people associate high cholesterol with high fat diets and an increased risk of heart disease. This has given eggs and saturated fat a bad reputation. Lipitor and other cholesterol-lowering medications are routinely prescribed, and some researchers even joke that they should be put in the water supply. But this not a joking
- [The Health Benefits of Apple Cider Vinegar](https://lakesidenddev.wpengine.com/blog/the-health-benefits-of-apple-cider-vinegar/) - Apple cider vinegar is one of the oldest foods used as medicines. It is formed from the fermentation of apple juice to hard apple cider, followed by a second fermentation to apple cider vinegar. It retains all the nutritional benefits of the apples from which it was made along with the extra acids and enzymes
- [Debunking the Myths about Dairy](https://lakesidenddev.wpengine.com/blog/debunking-the-myths-about-dairy/) - Debunking the Myths about Dairy… Milk is good for me… right? The dairy industry, with its “Got Milk?” public education campaign, touts the importance of consuming three to four servings of dairy per day. This is reinforced by the USDA’s most recently public nutrition guidelines, which recommends consuming 3 cups per day of fat-free or
- [Goat's Milk vs. Cow's Milk](https://lakesidenddev.wpengine.com/blog/goats-milk-vs-cows-milk/) - We all know the numerous benefits of mama's milk, such as protection against infections, prevention of allergies, and boosting your child's intelligence to name a few. Ideally, children should be breastfed for 2 years. But at some point (preferably after 12 months), you will likely introduce dairy of the 4 legged variety. "Goat or cow?"
- [Common Triggers and Natural Therapies for Migraines](https://lakesidenddev.wpengine.com/blog/common-triggers-and-natural-solutions-for-migraines/) - Migraines are one of the most common causes of recurrent headaches. It is estimated that 10-20% of the population is affected by migraines. Migraines are a symptom, or a sign that something deeper is going on with the body. Many people are left without answers or solutions to these all too common debilitating headaches because
- [Nourishing Our Children](https://lakesidenddev.wpengine.com/blog/the-importance-of-childhood-nutrition/) - The Importance of Childhood Nutrition Development of a good diet and nutrition regimen for children or for anyone for that matter can present challenges. This is because if you ask 10 different people what is the best diet plan to follow you will get 10 different opinions. Couple this with family, cultural, advertising and societal
- [Creamy, Cleansing Sunflower Seed Dressing](https://lakesidenddev.wpengine.com/blog/creamy-cleansing-sunflower-seed-dressing/) - My husband is doing a 21-day cleanse right now, consisting of a daily smoothie with a couple scoops of professional-grade detox protein powder and an Anti-Inflammatory diet (essentially gluten-free, dairy-free, alcohol-free, caffeine-free and sugar-free). I am breastfeeding right now so the last thing I want to do is mobilize toxins into my milk! A good
- [Signs of a Healthy Bowel Movement](https://lakesidenddev.wpengine.com/blog/bm/) - 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 predictor of how long you will live and how healthy you
- [The Anti-Cancer Diet](https://lakesidenddev.wpengine.com/blog/the-anti-cancer-diet/) - The Anti- Cancer Diet by Dr. Sarah Axtell. ND Cancer is a disease that is commonly believed to be preventable. All cancers are a result of multiple mutations. These mutations are due to interaction with the environment. Genes, on the other hand, have very little impact on the development of chronic disease and life outcomes.
- [Fevers- the Benefits and What to Do to Support Them](https://lakesidenddev.wpengine.com/blog/fevers-the-benefits-and-what-to-do-to-support-them/) - In general, a fever is beneficial; it is the body’s way of fighting an infection. In most cases, you should not suppress a fever with fever-reducing medications. An elevated temperature is not considered a "fever" until it is 100.4 F. The optimal temperature to fight bacteria is between 102-104 F. Bacteria and viruses are essentially
- [Coconut: a Super-food](https://lakesidenddev.wpengine.com/blog/coconut-a-super-food/) - Coconut is a true super-food. It is not only delicious, but it also has many health benefits. Here are 5 reasons to indulge in the tropical fruit. 1. In the past, coconut has gotten a bad rap due to its saturated fat intake. Saturated fat is most commonly found in animal products. But not all
- [The Low-Down on High Fructose Corn Syrup](https://lakesidenddev.wpengine.com/blog/the-low-down-on-high-fructose-corn-syrup/) - We all hear that we are supposed to avoid high fructose corn syrup, but do you know why? There is a great article highlighting the rationale of avoiding the sweet stuff published on the Weston A. Price foundation website. Here are the basics: 1. High Fructose Corn Syrup (HFSC) is a refined carbohydrate devoid of
- [Six Signs that You are Healthy](https://lakesidenddev.wpengine.com/blog/6-signs-that-you-are-healthy/) - Ever wonder how healthy you currently are or how healthy you could be? When the body is off balance, it lets us know through symptoms. We must pay attention to these symptoms and value the wisdom that the body is offering us. As a naturopathic doctor, I pay close attention to these symptoms and rather
- [Goat's vs. Cow's Milk](https://lakesidenddev.wpengine.com/recipes/goats-vs-cows-milk/) - We all know the numerous benefits of mama's milk, such as protection against infections, prevention of allergies, and boosting your child's intelligence to name a few. Ideally, children should be breastfed for 2 years. But at some point (preferably after 12 months), you will likely introduce dairy of the 4 legged variety. "Goat or cow?"
- [Beans, Beans, Beans](https://lakesidenddev.wpengine.com/recipes/beans-beans-beans/) - Beans are rich in essential vitamins and minerals, fiber, and when paired with rice or another whole grain, they are considered a complete protein. They are great finger foods for toddlers by themselves and also make delicious meals. I prefer to buy them dry and then soak them overnight. This eliminates exposure to Aluminum and
- [Don't be afraid to spice it up!](https://lakesidenddev.wpengine.com/recipes/dont-be-afraid-to-spice-it-up/) - Kids have a blank slate as far as their palates go. Once they start eating solids (at around 6 mos), adding spices to their food is a must! Gradually work in more spices- start out with the more mild ones (garlic, dried oregano, dried basil) and work up to the more intense flavors, such as
- [Tasty Tahini Treats](https://lakesidenddev.wpengine.com/recipes/tasty-tahini-treats/) - Tahini is a delicious spread made from ground sesame seeds. It is often added to hummus and other mediterranean dips. It is packed full of Calcium (who says you can only get calcium from milk?!), Copper, and Magnesium. Tahini is also full of phytosterols, which are believed to reduce blood levels of cholesterol, enhance the
- [Give your child the SEED of health](https://lakesidenddev.wpengine.com/recipes/give-your-child-the-seed-of-health/) - Ground seeds are an excellent way to pack vital nutrients into your little one (starting around 10-12 months). Try adding ground flax, pumpkin, and sunflower seeds to your child's (and yours!) morning oatmeal. Or sprinkle them in smoothies. You can always add a couple tablespoons to your favorite baked goods too, like blueberry muffins with
- [10 SUPER FOODS for your child](https://lakesidenddev.wpengine.com/recipes/10-super-foods-for-your-child/) - Here are some foods that your child should be getting on a regular basis to ensure optimal health and wellness. These foods support a healthy immune system; promote brain development; prevent chronic, degenerative diseases; and best of all, they will satisfy your little one's taste buds. Its best to buy organic!! 1. Blueberries- I buy frozen,
- [Winter Squash-mmm so good!](https://lakesidenddev.wpengine.com/recipes/winter-squash-mmm-so-good/) - Squash is packed full of nutrients, most notably beta carotene, vitamin C, potassium, folic acid, fiber, and manganese. Beta carotenes help protect your child from the damaging effects of the sun. They also help fight against cancer, heart disease, and cataracts. In addition to the health benefits of squash, your little one is sure to
- [Cajun Skillet Beans](https://lakesidenddev.wpengine.com/recipes/cajun-skillet-beans/) - This recipe is fast (cooks in 20 minutes), easy, and quite delectable! It has mustard and honey in it, giving it a unique sweet and savory taste. Perfect for the whole family. Great for toddlers as a finger food. Double the recipe and freeze for a quick and easy meal later in the week. Ingredients:
- [Wheat Free Oatmeal Chocolate Chip Cookies](https://lakesidenddev.wpengine.com/recipes/wheat-free-oatmeal-chocolate-chip-cookies/) - These cookies are wheat-free and refined sugar-free and include banana in them for added taste and moisture. They only take 10 minutes to prepare and you likely already have all the ingredients in your kitchen. Ingredients: - 1 cup oat flour (put 1 cup oats in your food processor/blender to make oat flour) -1 cup
- [Nut 'n' Curry Hummus](https://lakesidenddev.wpengine.com/recipes/nut-n-curry-hummus/) - If you like hummus, here is an interesting twist on the delicious chickpea spread. It has almond butter and curry powder in it to give it a creamy texture and an Indian flavor. When served with rice crackers, this is a perfect appetizer for entertaining. Or spread it on sandwiches for lunch. Ingredients: -3 cups
- [Refried Beans](https://lakesidenddev.wpengine.com/recipes/refried-beans/) - Refried Beans are a great source of protein. You can give them to your child right out of the can (perfect texture for he/she to feed self) or you can make your own. Canned refried beans are often very salty so by making your own, you can control the salt content. Here is a delicious
- [Kale- Its Whats for Dinner](https://lakesidenddev.wpengine.com/recipes/kale-its-whats-for-dinner/) - Have a bunch of kale but don't know what to do with it? Or maybe you have been wanting to try kale but are weary of the green leafy vegetable? Here is an absolutely scrumptious way to get you and your family to not only eat kale but LOVE it! And it only takes minutes
- [Cauli Mash- a healthy alterntative to mashed potatoes](https://lakesidenddev.wpengine.com/recipes/cauli-mash-a-healthy-alterntative-to-mashed-potatoes/) - It's not hard to get anyone in your family to eat mashed potatoes...but cauliflower is likely a different story. Potatoes are high on the glycemic index, meaning they spike your blood sugar and require a lot of insulin to bring it down. Its sort of like eating white bread. Cauliflower, on the other hand, is
- [Eat Fermented Foods for a Healthy Gut](https://lakesidenddev.wpengine.com/recipes/eat-fermented-foods-for-a-healthy-gut/) - Humans have been eating fermented foods since ancient times. However, today it is rare to incorporate a fermented food in your diet. Fermented foods are full of good bacteria and can support a healthy gut and immune system. Here are 5 reasons why to eat the stuff- 1. Restoration of normal flora= happy gut and
- [Honey as Medicine](https://lakesidenddev.wpengine.com/recipes/honey-as-medicine/) - Honey is not only delicious tasting but also good for you! Unlike sucrose, it is rich in vitamins and minerals and contains countless health benefits. Honey can be used as a topical dressing for a wound or can be taken internally to heal sore throats, colds, and coughs. Topically, honey acts as an anti-microbial and
- [Creamed Kale](https://lakesidenddev.wpengine.com/recipes/creamed-kale/) - If you're in the mood for something creamy...and leafy, then try this delicious dish. The coconut milk adds a nice nutty flavor to the greens. Quick and easy and of course full of vital nutrients! The kale is a great source of vitamin A, C, K, Iron, Magnesium, and Calcium. Yes, contrary to popular belief,
- [Probiotics and Prebiotics- What's the difference?](https://lakesidenddev.wpengine.com/recipes/probiotics-and-prebiotics-whats-the-difference/) - PRObiotics are the good bugs in your body that support a healthy immune and gastro-intestinal system. Since our diets are typically void of probiotics and our lifestyles can promote extermination of them (ie. taking antibiotics and stress), it is a good idea to supplement with them. You can get them at any health food store
- [Millet- a Super Grain](https://lakesidenddev.wpengine.com/recipes/millet-a-super-grain/) - Millet is an ancient whole grain and has many uses beyond what we typically know it as, which is bird seed. It is widely consumed around the world in many dishes, ranging from breads, soups, muffins and flat breads. It is one of the least allergenic grains (no gluten!). It is not only easy to
- [Calorie Boosters for Your Baby](https://lakesidenddev.wpengine.com/recipes/calorie-boosters-for-your-baby/) - Worried you little one is not getting enough calories? Maybe he or she is falling off the growth curve, not gaining enough weight, or is just a picky eater. Or maybe he or she is growing just fine and you just want to feed you baby some foods to nourish his or her mind and body.
- [Nourishing the Expecting Mama](https://lakesidenddev.wpengine.com/recipes/nourishing-the-expecting-mama/) - It's been awhile since I've posted anything. I was busy studying and taking my clinical naturopathic licensing boards. Thank goodness those are out of the way, and now I can focus on my last 6 weeks of pregnancy. This is pregnancy number 2 for me, and it's been pretty similar to the first one: nauseated

## Pages

- [Home](https://lakesidenddev.wpengine.com/) - Natural Health and Wellness for the Whole Family
- [Our Approach](https://lakesidenddev.wpengine.com/our-approach/) - Our Approach Our mission at Lakeside Natural Medicine is to address the root cause of your health concerns, not just the symptoms. We offer an integrative approach, providing evidence-based and effective natural treatment options. We listen, educate, and collaborate with you to create a plan that supports long-term health and wellness. What is Naturopathic Medicine?
- [About](https://lakesidenddev.wpengine.com/about/) - About Us Meet Our Practitioners Our team at Lakeside Natural Medicine includes four experienced practitioners dedicated to helping you achieve optimal health. Led by founder Dr. Sarah Axtell, ND, our naturopathic doctors and nurse practitioners bring decades of combined experience in addressing chronic conditions such as hormonal imbalances, thyroid disorders, autoimmune diseases, and gastrointestinal issues.
- [Blog](https://lakesidenddev.wpengine.com/blog/) - From the Doctor's Desk PostsEvents Gigante Beans with Sun-Dried Tomatoes and Lemon Recipes I’m obsessed with Trader Joe’s Peanut Satay Sauce. I cook a lot with ground chicken and turkey, which can be boring, but this sauce brings it to life! Read More 4-Ingredient Cabbage Slaw Recipes This 4-ingredient cabbage slaw makes for a quick
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## Practitioners

- [Dr. Sarah Axtell, ND](https://lakesidenddev.wpengine.com/practitioner/draxtell/) - Approach to Care I always knew I wanted to be a doctor and considered conventional medical school, but the conventional medical emphasis on symptom management felt lacking. While I do believe it is important to palliate the symptoms in the short term to make a patient feel better, I believe it is crucial to help
- [Dr. Katarina Meister, ND](https://lakesidenddev.wpengine.com/practitioner/drmeister/) - Clinical practice with focus on chronic fatigue, autoimmune disorders, hormone imbalances, hypothyroidism, & gastrointestinal conditions. Milwaukee Wisconsin
- [Dr. Joanne Aponte, ND](https://lakesidenddev.wpengine.com/practitioner/draponte/)
- [Dr. Erica Linn, DNP](https://lakesidenddev.wpengine.com/practitioner/dr-erica-linndnp/)
- [Dr. Mackenzie Prentice, DNP](https://lakesidenddev.wpengine.com/practitioner/dr-mackenzie-prentice-dnp/)

## Testimonials

- [Thanks to Dr. Axtell’s workshop](https://lakesidenddev.wpengine.com/testimonial/thanks-to-dr-axtells-workshop/)
- [visited Dr. Joanne Aponte after I discovered I had h. pylori bacteria](https://lakesidenddev.wpengine.com/testimonial/visited-dr-joanne-aponte-after-i-discovered-i-had-h-pylori-bacteria/)
- [We feel so fortunate to have found Dr. Axtell.](https://lakesidenddev.wpengine.com/testimonial/3269/)
- [Now interested in becoming an ND!](https://lakesidenddev.wpengine.com/testimonial/now-interested-in-becoming-an-nd/)
- [I strongly recommend Dr. Joanne Aponte, ND](https://lakesidenddev.wpengine.com/testimonial/i-strongly-recommend-dr-joanne-aponte-nd/)
- [The guidance Dr. Aponte provided was the perfect solution](https://lakesidenddev.wpengine.com/testimonial/3030/)
- [Dr. Axtell has provided excellent recommendations for our baby](https://lakesidenddev.wpengine.com/testimonial/dr-axtell-has-provided-excellent-recommendations-for-our-baby/)
- [Dr. Axtell, I have to thank you](https://lakesidenddev.wpengine.com/testimonial/dr-axtell-i-have-to-thank-you/)
- [my pleasure and inspiration to work with Dr. Axtell](https://lakesidenddev.wpengine.com/testimonial/my-pleasure-and-inspiration-to-work-with-dr-axtell/)
- [Upon meeting  Dr. Axtell, I found her to be respectful and professional](https://lakesidenddev.wpengine.com/testimonial/upon-meeting-dr-axtell-i-found-her-to-be-respectful-and-professional/)
- [Talking to Dr. Aponte during appointments and the natural supplements](https://lakesidenddev.wpengine.com/testimonial/talking-to-dr-aponte-during-appointments-and-the-natural-supplements/)
- [Dr. Axtell spent many hours](https://lakesidenddev.wpengine.com/testimonial/dr-axtell-spent-many-hours/)
- [I’ve seen Dr. Aponte for help with sore](https://lakesidenddev.wpengine.com/testimonial/ive-seen-dr-aponte-for-help-with-sore/)
- [Dr. Axtell helped me work through and heal so many life changing health issues](https://lakesidenddev.wpengine.com/testimonial/dr-axtell-helped-me-work-through-and-heal-so-many-life-changing-health-issues/)
- [I came to Dr. Aponte looking for help](https://lakesidenddev.wpengine.com/testimonial/i-came-to-dr-aponte-looking-for-help/)
- [In my first meeting with Dr. Aponte](https://lakesidenddev.wpengine.com/testimonial/in-my-first-meeting-with-dr-aponte/)
- [I visited Dr. Axtell two years ago](https://lakesidenddev.wpengine.com/testimonial/i-visited-dr-axtell-two-years-ago/)
- [Joanne Aponte, ND is wonderful to work with](https://lakesidenddev.wpengine.com/testimonial/joanne-aponte-nd-is-wonderful-to-work-with/)
- [Prior to coming to Dr. Axtell, I was experiencing a number of ailments](https://lakesidenddev.wpengine.com/testimonial/prior-to-coming-to-dr-axtell-i-was-experiencing-a-number-of-ailments/)

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