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 lakesidend onOctober 18, 2022
Healthy doesn’t have to be hard and can taste good too. Love stuffing? You’ve got it. Pumpkin Pie your thing? We’ve got a healthy version. No sugar, no garbage, all good-for-you ingredients in our recipes. Learn techniques for eating well and feeling well during this season of… 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 go… 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 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 lakesidend onSeptember 12, 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 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 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
By Katarina Meister, ND onJuly 10, 2023
Did you know that our bodies are made up of 60% water?! Water and hydration status tend to be an overlooked and sometimes underutilized determinant of our health. Water is essential for almost every bodily function. Dehydration can happen quickly if someone is not staying… Read More
By Joanne Aponte, ND onJuly 9, 2023
Hot flashes and night sweats are very common in perimenopause and menopause. Women experience these different ways but typically it’s a feeling of intense heat that comes on suddenly or slowly. Other times women experience a hot flash as tingling, red/flushed face, sweating, burning, dizziness… Read More
By Sarah Axtell, ND onJuly 7, 2023
I’m a big fan of smoothies. They are a great way to pack in superfoods: greens, flax, chia, berries, matcha, avocados, and maca. The possibilities are endless. But for a smoothie to keep your blood sugar stable and keep you feeling full for hours, it… Read More
By Sarah Axtell, ND onJuly 5, 2023
This Creamy Green Basil Smoothie is bursting with a sweet herby flavor of summer. Strawberries are a relatively low sugar fruit and are packed full of antioxidants and fiber. While many smoothies are full of higher-sugar fruits (such as bananas, mango, and pineapple), this smoothie… Read More
By Sarah Axtell, ND onJuly 1, 2023
IBS is a BS diagnosis. I don’t want to discredit the symptoms associated with IBS because they are absolutely real…the abdominal pain, bloating, gas, constipation, and/or diarrhea can be debilitating. I know all too well the significance of these symptoms because I myself have suffered,… Read More
By Joanne Aponte, ND onJune 20, 2023
Many of us know how it feels to be stressed or overworked. However, not many of us realize what this stress does to our bodies on a physical level. Over-extended periods of stress can overburden our bodies, creating a situation that’s not so easy to… Read More
By Katarina Meister, ND onMay 23, 2023
Roughage (aka fiber) is essential for so many different physiological processes including stabilizing blood sugar and cholesterol, supporting your microbiome & estrobolome, helping with satiety, and supporting weight loss. Click the links below to learn more about the importance of fiber: The… Read More
By Joanne Aponte, ND onMay 23, 2023
Do you feel like your hormones are out of Whack? These are the 5 Female Hormone Imbalances and the symptoms you might be experiencing. Symptoms of Estrogen deficiency Weight gain Insomnia & Early Waking Hot flashes & Night sweats Low Libido, Vaginal dryness… Read More
By Sarah Axtell, ND onMay 21, 2023
This 5-Ingredient Spaghetti Squash recipe is a staple of mine when I am in a hurry. It takes less than 10 minutes to prepare and is packed full of fiber and protein. The spaghetti squash nests at Trader Joe’s have been pre-cooked and spaghetti-fied, then… Read More
By Sarah Axtell, ND onMay 18, 2023
So many women walk through our clinic doors complaining of fatigue, weakness, hair loss, and anxiety. My goal as a naturopathic doctor is to determine the WHY. These symptoms are often due to low ferritin. Ferritin is the storage form of iron. It’s the… Read More
By Sarah Axtell, ND onMay 12, 2023
Best sweeteners if you are metabolically healthy (ie. do not have insulin resistance, high blood sugar, obesity). Small amounts of the following natural sweeteners are ok since they are minimally processed: Maple syrup Honey Coconut sugar *These sweeteners will still spike your blood… Read More
By Sarah Axtell, ND onMay 12, 2023
Ashwagandha is one of the most common herbs we recommend here at Lakeside. It is one of my favorite adaptogenic herbs. In layman’s terms, adaptogens, such as Ashwagandha, make everyone in your life become less annoying! Here are some clinical applications of this rejuvenating herb:… Read More
By Sarah Axtell, ND onApril 21, 2023
These Chocolate Chip Tahini Blondies are a fiber-fueled, mineral-rich chocolatey treat. Tahini (or sesame seed paste) is one of the most nutrient dense foods. We typically think of it as an all- star ingredient in hummus, but there are so many… Read More
By Joanne Aponte, ND onApril 21, 2023
Inositol is a great supplement for PCOS and improving fertility. And there is good research to back it up! But when taking inositol it is important to take the right dose and the right form. The form of inositol called Myo-inositol is the best form… Read More
By Sarah Axtell, ND onApril 20, 2023
This is a staple in our house. Whether it’s taco Tuesday or you just need a quick and easy weeknight dinner, these Crockpot Chicken Tacos are sure to please the whole family. Super easy and super delicious! Ingredients: 1.5-2 lbs chicken breasts 1 jar… Read More
By Katarina Meister, ND onApril 17, 2023
Getting proper sleep is a determinant of optimal health. In our modern world, this fact has been lost in favor of social, leisure or work-related activities. Back in the day, when the sun went down it became dark and cool, the availability of food and… Read More
By Katarina Meister, ND onApril 17, 2023
Let’s investigate a few reasons why your sleep may be off! Hypothyroidism or low thyroid hormone production can cause trouble with falling asleep and staying asleep. Low thyroid hormones also are associated with reduced growth hormone levels which is necessary for promoting healing, muscle growth… Read More
By Katarina Meister, ND onApril 17, 2023
Optimizing your long-term health starts with your blood sugar. There are nearly 86 million adults with prediabetes in the United States alone. Often these blood sugar imbalances are not addressed until it is medically necessary. In my practice, I continually work with my patients to… Read More
By Joanne Aponte, ND onApril 11, 2023
The health of our microbiome is essential for overall wellness and prevention of chronic diseases. Our microbiome is the makeup of microorganisms that live on and in our body including our mouths, digestive tract and skin. And this microbiome develops while our babies are still… Read More
By Sarah Axtell, ND onApril 6, 2023
Matcha and smoothies are two of my favorite things. Why not combine them?! This recipe is on the thicker side thanks to the nourishing avocado and almond butter, therefore I turned it into a bowl. It will keep you full for hours! Ingredients: ¾ cup… Read More
By Sarah Axtell, ND onApril 6, 2023
Menopause is a medical condition. Simply not true! Menopause is the natural change in your hormones, specifically a decline in estrogen and progesterone. It is also a transitional time in your life where you can speak your truth, honor your wisdom, and nurture yourself. Weight… Read More