By lakesidend onApril 2, 2024
“My goal with this Osteopenia/Osteoporosis Group Visit Series is to facilitate a support network among women and give women better tools to optimize bone density. Good bone health starts with good nutrition“ – Dr. Sarah Axtell, ND Learn how you can harness the power of… Read More
By Sarah Axtell, ND onApril 26, 2024
Ditch dieting. Make it a lifestyle! Feeling full is more than just eating. It’s about choosing the right foods. Let’s break down satiation and satiety and the best foods to promote long-lasting fullness. Satiation is the main process that determines when we stop eating. Read More
By Sarah Axtell, ND onApril 24, 2024
In the current allopathic medical model, patient visits are short with very little time for questions and discussion. Patients may feel unheard, rushed, and disempowered. This is what I call “passive medicine,” because the patient plays almost no active role in the healing process. Naturopathic doctors… Read More
By Sarah Axtell, ND onApril 8, 2024
This recipe is packed full of protein and fiber to keep your blood sugar stabilized and keep you feeling full for hours. Ingredients: 2 TBSP chia seeds ½ cup plus 2 TBSP unsweetened almond milk 1 scoop plant-based vanilla protein powder (ie. Sunwarrior) 2 TBSP… Read More
By Sarah Axtell, ND onApril 4, 2024
Your eating environment affects your eating habits. In a world where processed food is ubiquitous, the kitchen is one of the only eating environments consumers are in control of. Keeping healthy food out on the counter, such as a fruit bowl, is correlated with… Read More
By Sarah Axtell, ND onApril 2, 2024
One of the beauties of collard wraps is that they make you feel ultra-gourmet. You can use them as a low carb wrap, they do not require a lot of time or effort, and they’re beautiful. After all, we eat with our eyes! And the… Read More
By Sarah Axtell, ND onApril 2, 2024
Inspired by Starbucks’ popular egg bites Ingredients: 8 eggs 1/3 cup almond milk 8 ounce jar of sun-dried tomatoes, drained and chopped 2 cups fresh spinach, chopped (or 1 cup thawed and drained frozen spinach) 1 cup feta (optional- omit if you are dairy-free) Salt… Read More
By Joanne Aponte, ND onMarch 28, 2024
Perimenopause is a natural transition and a normal process. But as many of us 40+ women know, it can be a difficult transition. During perimenopause our hormones are changing. First Estrogen levels climb (up to 3 times higher!) and can fluctuate drastically. At the same… Read More
By Joanne Aponte, ND onMarch 18, 2024
Magnesium glycinate I think every woman over 40 should take extra magnesium, this is the #1 thing to take! Magnesium helps stabilize the HPA axis and calms and balances our nervous systems and helps your body metabolize excess estrogen. The typical dose is 400mg per… Read More
By Sarah Axtell, ND onMarch 17, 2024
In our pursuit of living longer, happier, healthier lives, we often encounter terms like “lifespan” and “healthspan.” What’s the difference? Live Longer: Lifespan Lifespan refers to the total number of years a person lives from birth to death, or in essence, the duration of life. Read More
By lakesidend onMarch 16, 2024
Choose your breakfast well, and you’ll feel better throughout the day- more energy, decreased cravings, better mood, improved digestion, and clearer skin. Eating a nutrient-dense, protein-rich breakfast helps to stabilize both cortisol and blood sugar levels. Breakfast is the perfect time to combat the stress… Read More
By Katarina Meister, ND onFebruary 21, 2024
Electrolytes are essential minerals that are vital to key functions in the body. The main electrolytes in the body include sodium, potassium, calcium, chloride, magnesium, and phosphate. The number one electrolyte in the body is sodium. Sodium plays a critical role in maintaining hydration, helping… Read More
By Sarah Axtell, ND onFebruary 20, 2024
Buckwheat groats are rich in the flavonoids rutin and quercetin, which are both linked to reduced inflammation. Buckwheat groats are also a great source of fiber to support a healthy microbiome. In addition, buckwheat is rich in minerals, such as magnesium, zinc, and iron. Read More
By Joanne Aponte, ND onFebruary 13, 2024
How we handle stress has a lot to do with how our HPA Axis functions. HPA Axis stands for Hypothalamus-Pituitary-Adrenal Axis, this is our brain’s communication with our adrenal glands (our stress glands). It is closely related to our nervous system. When this system is… Read More
By Sarah Axtell, ND onJanuary 31, 2024
If you love oatmeal in the morning but don’t want to spike your blood sugar, try these blood-sugar stabilizing carrot cake overnight oats. They are high in protein, packed with fiber, and take just minutes to prepare. Prep them the night before and wake up… Read More
By Sarah Axtell, ND onJanuary 4, 2024
Supercharge your smoothie with one of these superfood powders. The powdered version of these foods are easy to mix in smoothies, baked goods or oatmeal and are an efficient way to maximize your nutrition needs. They can also help boost your energy levels, support your… Read More
By Sarah Axtell, ND onJanuary 4, 2024
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- collagen, cacao powder, coconut oil and raw honey. And as an added energy… Read More
By Sarah Axtell, ND onDecember 29, 2023
Moringa is a greens superfood powder, giving kale a run for its money. It’s rich in vitamins and minerals, notably vitamins A and C, iron, magnesium, zinc, and calcium. It is also rich in antioxidants and has anti-inflammatory properties. It’s been shown to regulate blood… Read More
By Sarah Axtell, ND onDecember 29, 2023
Inability to lose weight is so often due to metabolic inflexibility. Our body has two main metabolic modes- sugar burning and fat burning. Sugar burning mode is like kindling on the fire. Fat burning mode is like putting a log on the fire. You need… Read More
By Joanne Aponte, ND onDecember 12, 2023
Low levels of the hormone pregnenolone could be a root cause of your symptoms. Pregnenolone is a steroid hormone that is mainly produced in the adrenal glands. It is derived from cholesterol and is then converted into other important hormones in the body such as… Read More
By Sarah Axtell, ND onDecember 6, 2023
Thai curries are one of my favorite foods. This recipe combines all the nourishing and comforting flavors of a Thai curry (coconut milk and spices) AND super-foods like bone broth, sweet potato, kale, ginger, and turmeric. And it’s one of the easiest soups you’ll make. Read More
By Joanne Aponte, ND onNovember 21, 2023
Meal planning does take time, I have not found a way around this! But there are ways to make it easier and less time consuming. Set aside time each week to meal plan and write down what you will eat throughout the week. A routine… Read More
By Sarah Axtell, ND onNovember 5, 2023
Did you know that a cup of red peppers has almost 3x more vitamin C than an orange?! This soup is a delicious way to incorporate more immune-supportive vitamin C in your diet AND sneak in some other nutrient-packed veggies as well. I use jarred… Read More
By lakesidend onNovember 1, 2023
In preparation for winter, we are partnering with the Interchange Food Pantry to gather gently used winter gear for those in need this upcoming season. The Interchange Food Pantry’s mission is to improve the health and well-being of… Read More
By Sarah Axtell, ND onNovember 1, 2023
This Butternut Squash Hummus is the perfect blend of sweet and savory. Tahini makes it creamy (and full of satiating fat and bone-building calcium) and miso gives it an umami punch while also supporting your microbiome. I roast the squash with smoked paprika, cumin, cinnamon,… Read More
By Sarah Axtell, ND onOctober 27, 2023
We know alcohol is not good for us on a regular basis- its hard on the liver, increases the risk of cancer, negatively impacts the gut microbiome, triggers hot flashes and night sweats, promotes weight loss resistance, ramps up anxiety, disrupts sleep….the list can… Read More
By Sarah Axtell, ND onOctober 24, 2023
As estrogen declines, the body is not as good at building muscle. This is why lifting weights and eating adequate protein is crucial during perimenopause. Combining strength training with increased protein intake is the best way to stimulate muscle protein synthesis and thus boost metabolism. Read More
By Sarah Axtell, ND onOctober 20, 2023
A battery of scientific evidence shows that if you want success in changing something, you should meet with groups of people doing the same. Approximately 12% of Americans are considered “metabolically healthy.” That means the other 88% of us aren’t meeting basic medical guidelines for… Read More
By Sarah Axtell, ND onOctober 15, 2023
This 3-Ingredient Hearts of Palm “pasta” recipe is a staple of mine when I am in a hurry. Unlike most dried pastas, it does not need to be boiled (making it ready in a flash!), is low in carbs, and is packed full of fiber. Read More
By lakesidend onOctober 14, 2023
The food you eat directly affects your ability to focus, remember, and maintain a balanced mood. With Alzheimer’s, ADHD, Parkinson’s and mood disorders on the rise, it is time to safeguard yourself against cognitive decline and neurological disease with your diet and lifestyle. Enhance memory… Read More
By Katarina Meister, ND onOctober 10, 2023
Although hormonal contraception was designed to prevent pregnancy, most women are not actually on the pill for contraception. More and more women are using the pill to regulate their periods, reduce menstrual cramps and pain, reduce acne, and/or manage PCOS and endometriosis. The pill is… Read More
By Katarina Meister, ND onOctober 10, 2023
Prolonged stress can have a significant impact on female hormones specifically testosterone, estrogen, and progesterone. Cortisol, our stress hormone, is produced by the adrenal glands in times of stress. Cortisol has several important functions in the body including lowering overall inflammation, boosting energy, regulating our… Read More
By Katarina Meister, ND onOctober 10, 2023
The Gut-Brain Axis is a biochemical and physical superhighway of communication between your gut and your brain via the vagus nerve. Not only can the brain communicate with your gut, but your gut can also communicate with your brain! The balance of these two channels… Read More
By Sarah Axtell, ND onOctober 5, 2023
This apple crisp has all the tastes of apple pie but without the fuss. And it’s gluten-free, refined sugar-free, and full of fiber! Apple Filling Ingredients: 5-7 apples, chopped (I use Honeycrisp) 2 TBSP maple syrup 1 TBSP lemon juice 1 TBSP arrowroot starch… Read More
By lakesidend onOctober 2, 2023
In the Press: This recipe was published in Natural Awakenings Twin Cities Magazine in 2023… Read More
By Joanne Aponte, ND onSeptember 28, 2023
High estrogen can contribute to heavy periods, breast pain, fibroids, and PMS. It can also interfere with your thyroid and increase the risk of breast cancer. What causes high estrogen levels? Dietary factors – diets that are low in fiber and high in sugar, dairy,… Read More
By Katarina Meister, ND onSeptember 4, 2023
Red onions are a great source of Quercetin! Quercetin is a flavonoid found in capers, peppers, and onions. Quercetin is a potent antioxidant with anti-histamine, anti-inflammatory, and anti-viral properties. Quercetin can help to heal a… Read More
By lakesidend onSeptember 1, 2023
In the Press: This was published in Natural Awakenings Magazine in 2023 Sep 01, 2023 By Natural Awakenings Milwaukee “Mackenzie Prentice, a functional medical nurse practitioner at Lakeside Natural Medicine – 3510 N Oakland Ave, Suite 203, Shorewood, WI,… Read More
By Sarah Axtell, ND onAugust 28, 2023
I love lightly cooking spinach. It makes it slightly less bitter and more appetizing, especially on a cold day. Ingredients: Warm Maple Dressing: ¼ cup olive oil 2 TBSP balsamic vinegar 1 TBSP maple syrup 1 tsp Dijon mustard ¼ tsp smoked paprika Salt and… Read More
By Sarah Axtell, ND onAugust 28, 2023
The crispy chickpeas on this salad are like croutons only more nutrient-dense, adding fiber and protein to the salad. 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… Read More
By Sarah Axtell, ND onAugust 28, 2023
This hearty and healthy salad is made with turmeric-roasted sweet potatoes, lentils, arugula, feta, and candied pecans. Lentils provide soluble fiber- the type your microbiome love. You get an initial blunting of blood sugar just after eating beans. Then, hours later, after your gut… Read More
By Joanne Aponte, ND onAugust 22, 2023
One of the major causes of hormone imbalance and infertility is exposure to toxins from our environment. One of our biggest exposures to these chemicals is through what we put on our skin. While we can’t avoid all chemical from our environment, we can change… Read More
By Katarina Meister, ND onAugust 21, 2023
With this week’s CSA box, I was inspired to make Watermelon basil salad! This is the perfect side dish for a hot summer day, as the watermelon will help to keep you hydrated –as this fruit is over 90% water! Whenever you have the chance, use… Read More
By Katarina Meister, ND onAugust 3, 2023
This honey has many purposes… it is easy to make and can be a powerful food as medicine example. For one it is a great way of getting in fermented foods which act as prebiotics, and are essential for having a diverse microbiome, and a… Read More
By Sarah Axtell, ND onJuly 28, 2023
I encourage all of my patients with osteoporosis to eat collards regularly as they are full of bone-building minerals, notably calcium. One cup of collards provides about 300 mg calcium- the same amount in a cup of milk! Tahini (found in the dressing of this… Read More
By Sarah Axtell, ND onJuly 21, 2023
A battery of scientific evidence shows that if you want success in changing something, you should meet with groups of people doing the same. My goal with this Perimenopause/Menopause Group Visit is to facilitate a support network among women and give women better tools to… Read More
By Katarina Meister, ND onJuly 19, 2023
Recently I had a patient ask a great question… “Why do I have food sensitivities?” To help answer this question, we must first go back to the basics of what food sensitivities are, learn about the risk factors, and then discuss how we can heal… Read More
By Sarah Axtell, ND onJuly 14, 2023
I got turnips in my CSA box this week and was inspired to make turnip fries. Thank goodness for CSAs to inspire me to branch out of my typical “broccoli, green beans, and spinach” routine. The American Gut Study, the largest published study to date… Read More
By Sarah Axtell, ND onJuly 13, 2023
Papaya is one of my favorite fruits. For one, it is such a vibrant, beautiful orange hue, adding a pop of color to your plate. After all, we first eat with our eyes. And not to mention its sweet (but not too sweet) flavor and… Read More
By Katarina Meister, ND onJuly 11, 2023
A healthy libido is not only important for your mood and relationship, but it is also a marker of a healthy endocrine system. 70 percent of sexual dysfunction is due to hormonal imbalances. The main hormones involved in low libido include cortisol, estrogen, testosterone, DHEA,… Read More