Resources - Lakeside Natural Medicine

Natural Health and Wellness for the Whole Family

Resources

Group Visit Series: Perimenopause & Menopause

By Sarah Axtell, ND onJune 18, 2024

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


Which Adaptogen is Right for You?

By Sarah Axtell, ND onJune 18, 2024

Each of us respond to stress differently. Some people get exhausted, some get anxious, some feel “wired but tired,” and some fall into depression. Adaptogenic herbs, or adaptogens, can be help the body adapt by normalizing physiological processes in times of high stress. In layman’s… Read More


Finding Your Tribe in Menopause

By Sarah Axtell, ND onJune 18, 2024

Let’s talk about finding your tribe. Or moai. In Japan they refer to it as a moai. Essentially it’s a social support network that gathers for common purposes. It’s the Japanese concept of connection.   I recently had someone reach out to do a private group… Read More


My daily supplement routine

By Sarah Axtell, ND onJune 14, 2024

You can’t out supplement a bad diet. With that said, the nutritional content of vitamins and minerals in food has declined significantly in the past 50+ years. Fertilizers, pesticides, and breeding plants for higher yields have reduced the overall nutritional content of food, and vitamin… Read More


Salmon Salad with Lemon, Capers, and Dill

By Sarah Axtell, ND onJune 13, 2024

Canned salmon is an excellent source of bone-nourishing calcium and anti-inflammatory essential fats. This salmon salad makes for an easy lunch. Serve over salad greens or inside a lettuce wrap. Ingredients: 2 cans of salmon, drained ¼ cup mayo 1 TBSP dijon mustard 1 TBSP… Read More


The Do’s and Don’ts of Healthy Digestion

By Joanne Aponte, ND onMay 16, 2024

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


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

By Sarah Axtell, ND onApril 24, 2024

In the current allopathic medical model, patient visits are short with very little time for questions and discussion. Patients may feel unheard, rushed, and disempowered. This is what I call “passive medicine,” because the patient plays almost no active role in the healing process. Naturopathic doctors… Read More


Protein Chia Pudding

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


Strong Bones Smoothie

By Sarah Axtell, ND onApril 3, 2024

This smoothie contains the superfood, moringa. One tsp of moringa provides 80 mg calcium. In addition to moringa being a rich source of bone-building minerals, it also contains phytochemicals and antioxidants that have been shown in some research studies to reduce chronic… Read More


Sun-Dried Tomato and Spinach Egg Bites

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


Why is Perimenopause So Hard?

By Joanne Aponte, ND onMarch 28, 2024

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


Top Supplement Support for Perimenopause

By Joanne Aponte, ND onMarch 18, 2024

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


Healthspan vs. Lifespan

By Sarah Axtell, ND onMarch 17, 2024

In our pursuit of living longer, happier, healthier lives, we often encounter terms like “lifespan” and “healthspan.” What’s the difference? Live Longer: Lifespan Lifespan refers to the total number of years a person lives from birth to death, or in essence, the duration of life. Read More


Breaking the Fast- Breakfast Essentials Nutrition Workshop

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


Electrolytes: When and How to Use Them

By Katarina Meister, ND onFebruary 21, 2024

Electrolytes are essential minerals that are vital to key functions in the body. The main electrolytes in the body include sodium, potassium, calcium, chloride, magnesium, and phosphate.  The number one electrolyte in the body is sodium. Sodium plays a critical role in maintaining hydration, helping… Read More


Buckwheat Tortillas

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


Your Stress Response and the Circadian Rhythm

By Joanne Aponte, ND onFebruary 13, 2024

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


Carrot Cake Overnight Protein Oats

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


Top Superfood Powders

By Sarah Axtell, ND onJanuary 4, 2024

Supercharge your smoothie with one of these superfood powders. The powdered version of these foods are easy to mix in smoothies, baked goods or oatmeal and are an efficient way to maximize your nutrition needs. They can also help boost your energy levels, support your… Read More


Superfood Hot Cocoa

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


Super Greens Dip with Moringa

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


Why Is Losing Weight So Difficult?

By Sarah Axtell, ND onDecember 29, 2023

Inability to lose weight is so often due to metabolic inflexibility. Our body has two main metabolic modes- sugar burning and fat burning. Sugar burning mode is like kindling on the fire. Fat burning mode is like putting a log on the fire. You need… Read More


Thai Curry Soup with Sweet Potatoes and Kale

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


Meal Planning Tips

By Joanne Aponte, ND onNovember 21, 2023

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


Roasted Red Pepper Soup

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


Winter Coat Drive

By lakesidend onNovember 1, 2023

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


Butternut Squash Hummus

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


The Importance of Protein during Perimenopause

By Sarah Axtell, ND onOctober 24, 2023

As estrogen declines, the body is not as good at building muscle. This is why lifting weights and eating adequate protein is crucial during perimenopause. Combining strength training with increased protein intake is the best way to stimulate muscle protein synthesis and thus boost metabolism. Read More


Group Visit: Metabolic Reset

By Sarah Axtell, ND onOctober 20, 2023

A battery of scientific evidence shows that if you want success in changing something, you should meet with groups of people doing the same. Approximately 12% of Americans are considered “metabolically healthy.” That means the other 88% of us aren’t meeting basic medical guidelines for… Read More


Foods For Thought: Nutrition & Brain Health Workshop

By lakesidend onOctober 14, 2023

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


How to Balance Hormones Without The Pill

By Katarina Meister, ND onOctober 10, 2023

Although hormonal contraception was designed to prevent pregnancy, most women are not actually on the pill for contraception. More and more women are using the pill to regulate their periods, reduce menstrual cramps and pain, reduce acne, and/or manage PCOS and endometriosis. The pill is… Read More


When Cortisol Goes High, Progesterone Goes Low.

By Katarina Meister, ND onOctober 10, 2023

Prolonged stress can have a significant impact on female hormones specifically testosterone, estrogen, and progesterone. Cortisol, our stress hormone, is produced by the adrenal glands in times of stress. Cortisol has several important functions in the body including lowering overall inflammation, boosting energy, regulating our… Read More


How to Restore Your Gut-Brain Communication

By Katarina Meister, ND onOctober 10, 2023

The Gut-Brain Axis is a biochemical and physical superhighway of communication between your gut and your brain via the vagus nerve. Not only can the brain communicate with your gut, but your gut can also communicate with your brain! The balance of these two channels… Read More


Easy Apple Crisp

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


Causes of High Estrogen (AKA Estrogen Dominance)

By Joanne Aponte, ND onSeptember 28, 2023

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


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