By Sarah Axtell, ND onOctober 4, 2024
Castor oil packs have been traditionally used to support various health conditions, primarily related to digestive, hormonal, and inflammatory issues. In the world of natural remedies, few are as tried, tested, and timeless as castor oil packs. Soothe your body and calm your mind with… Read More
By Lakeside ND onSeptember 18, 2024
Cholesterol itself isn’t bad. It’s actually vital for you to live! Unfortunately, the conventional medical model for addressing high cholesterol is lacking. Most often the one size fits all solution is to prescribe statin medications. While statin medications will decrease the amount of cholesterol in… Read More
By Sarah Axtell, ND onSeptember 5, 2024
Want a breakfast that’s a game-changer for your heart health and taste buds? Say hello to Pumpkin Blueberry Oat Bran Muffins! Made with wholesome ingredients like oat bran, wild blueberries, pumpkin, flax, olive oil and almond flour, these muffins support heart health and stabilize blood… Read More
By Sarah Axtell, ND onSeptember 4, 2024
If you are interested in a “food-focused” approach to addressing your cholesterol and reducing your risk of heart disease — and you enjoy learning in a supportive group setting — then this is the right approach for you. In our Cholesterol Group Visit Series,… Read More
By Sarah Axtell, ND onAugust 31, 2024
Craving the bold, tangy flavor of Buffalo wings but looking for a healthier, gluten-free option? Look no further than these Buffalo Cauliflower Wings! Crispy on the outside, tender on the inside, and packed with all the zesty goodness of your favorite wing sauce, this gluten-free,… Read More
By Sarah Axtell, ND onAugust 30, 2024
This dish is perfect for those busy days when you want something warm and nourishing with minimal effort. This “Slow Cooker Brothy White Beans and Kale” is a true crowd-pleaser—rich, savory, and infused with the deep, cheesy goodness of Parmesan. Plus, it’s packed with the… Read More
By Joanne Aponte, ND onAugust 15, 2024
When it comes to testing your hormones, timing is everything! So often my patients ask their doctors to test their hormones but it is done during the wrong part of the menstrual cycle. Hormones need to be tested at specific times during your menstrual cycle… Read More
By Sarah Axtell, ND onAugust 6, 2024
While abstaining from alcohol is ideal for our health, sharing a drink can sometimes foster connections with friends and family. Light drinking (1-3 servings per week) is probably not going to significantly impact your health…though any alcohol does increase breast cancer risk. This is especially… Read More
By Joanne Aponte, ND onJuly 29, 2024
As a doctor, I understand how frustrating and heartbreaking it can be to see your child in pain due to constipation. While Miralax is often recommended, it may not be the best long-term solution because it doesn’t address the underlying causes. Let’s explore what might… Read More
By Joanne Aponte, ND onJuly 29, 2024
Here are my top food as medicine recommendations and recipes to help with children’s constipation: Adequate Water Kids need: 1 eight-ounce cup of water per year of age (e.g., a 3-year-old needs 3 eight-ounce cups or 24 ounces per day). Older children (8+ years): Should… Read More
By Sarah Axtell, ND onJuly 24, 2024
Make your meals less complicated! 5-ingredient quick meals are my favorite, especially in summer. I like the frozen Spicy Mexican-Style Riced Cauliflower from Trader Joes. But if you don’t like spicy food or if you don’t go to Trader Joe’s, any… Read More
By Katarina Meister, ND onJuly 22, 2024
We have two parts of our autonomic nervous system – the sympathetic nervous system (“Fight or Flight”) and the parasympathetic nervous system (“Rest & Digest”). When your sympathetic or parasympathetic nervous system is activated, it can trigger a cascade of events that can either adversely… Read More
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
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
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 the Perimenopause/Menopause Group Visit is to facilitate a support network among women and provide better tools to navigate… Read More
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
By Sarah Axtell, ND onJune 13, 2024
Spirulina is a blue-green algae that is arguably one of the most nutrient-dense greens on the planet. It offers numerous health benefits: Lowers cholesterol Aids in weight loss Good source of vitamin B12,… Read More
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
By Katarina Meister, ND onJune 11, 2024
The widely known genetic polymorphism or snp is the MTHFR enzyme. Methylene-tetra-hydro-folate reductase (MTHFR) is an enzyme that converts folic acid into the active form of folate (methyl-folate). This process is called methylation, where the body adds a methyl group to folate creating methyl-folate, or… Read More
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
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 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 Lakeside ND 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
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 Sarah Axtell, ND onDecember 6, 2023
We are a culture that is obsessed with naked carbohydrates. Naked carbs are processed, high-glycemic foods devoid of fat, fiber, and protein. Think anything that comes out of a box or a bag, such as cereal, bagels, cookies, crackers, chips, pretzels, granola bars, bread, pasta,… 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. Have a… 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 Lakeside ND 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
You have to train for menopause! 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… 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 Lakeside ND 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