Resources - Lakeside Natural Medicine

Natural Health and Wellness for the Whole Family

Resources

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


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


Roasted Sweet Potato and Lentil Salad

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


Choosing Safe Personal Care Products

By Joanne Aponte, ND onAugust 22, 2023

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


Easy Summertime Watermelon Basil Salad

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


Make your own Fermented Garlic Honey

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


Collard Green Slaw (“Super Slaw”)

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


Group Visits: Perimenopause and Menopause

By Sarah Axtell, ND onJuly 21, 2023

A battery of scientific evidence shows that if you want success in changing something, you should meet with groups of people doing the same. My goal with this Perimenopause/Menopause Group Visit is to facilitate a support network among women and give women better tools to… Read More


Why do I have Food Sensitivities?

By Katarina Meister, ND onJuly 19, 2023

Recently I had a patient ask a great question… “Why do I have food sensitivities?” To help answer this question, we must first go back to the basics of what food sensitivities are, learn about the risk factors, and then discuss how we can heal… Read More


Roasted Turnip Fries

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


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