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:… 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 lakesidend onMay 11, 2023
Super Salads: A workshop to inspire you to eat more vegetables AND enjoy them Salads can be so misunderstood. They don’t have to be soggy lettuce topped with boring raw vegetables drenched in a flavorless dressing. Let’s redefine the salad. Think beyond romaine, ranch, and… 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
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
By Sarah Axtell, ND onApril 2, 2023
Vitex (or chaste tree berry) is one of my go-to herbs for women struggling with PMS, PMDD, irregular periods, painful periods, and breast tenderness. It can also enhance fertility. How does vitex work? Vitex has a long history of traditional use in herbal medicine and… Read More
By Sarah Axtell, ND onApril 2, 2023
This is a bright yellow, super creamy turmeric ginger sauce that will brighten up your day. It is delicious drizzled over your favorite salads, bowls, or used as a dip for raw veggies. Ingredients: 1 cup raw cashews 2 garlic cloves 1 tsp turmeric 1… Read More
By Danielle Brunet onMarch 29, 2023
Dr. Meister and Dr. Axtell were recently invited to speak with Steph Brown of TMJ4 to discuss the growing popularity of naturopathic medicine and how we use food as medicine to address chronic health conditions in the clinic. During our interview, we highlighted the… Read More
By Sarah Axtell, ND onMarch 16, 2023
Manuka honey is made from bees in New Zealand and Australia where the nectar is harvested from Manuka flowers. Manuka honey’s antibacterial and anti-inflammatory properties are what set it apart from traditional honey. Methylglyoxal (MGO) is the active ingredient, which is… Read More
By Sarah Axtell, ND onMarch 10, 2023
Here are 3 ways to boost your metabolism: 1. Drink green tea- EGCG, the bioactive constituent of green tea, can reduce body weight by decreasing fat cell differentiation and proliferation. One study has demonstrated that green tea extracts and drinks could reduce body weight and… Read More
By Katarina Meister, ND onMarch 8, 2023
Lion’s mane, Hericium erinaceus, is a recognized edible and medicinal mushroom that has been used for thousands of years and eaten regularly in countries such as Japan and China.[i] Lion’s Mane is named for its resemblance to a lion’s mane, is also called monkey… Read More
By Sarah Axtell, ND onMarch 1, 2023
When it’s cold outside, it can be hard to get in your daily green leafy vegetables (kale, spinach, arugula, chard, collards). I admit in the cold winter months, salads and smoothies just aren’t as appetizing. But there is no excuse- we must find warming ways… Read More
By Sarah Axtell, ND onMarch 1, 2023
Gut-Healing Carrot Turmeric Ginger Soup Serves 6 Soup is a great meal option on days when your stomach is upset as it gives your digestive tract a break from having to work hard to break down cold, raw foods. This soup in particular helps reduce… Read More
By Joanne Aponte, ND onFebruary 18, 2023
1. Drink more water – It is not uncommon for me to hear, “I know I need to drink more water, but I don’t!” Staying well hydrated and drinking enough water is the #1 most important thing to do if you tend towards constipation. Prioritize… Read More
By Joanne Aponte, ND onFebruary 17, 2023
In our gut lives a zoo of bacteria and microorganisms. We call this the microbiome. Every person’s microbiome is unique like a fingerprint. Who we are as unique individuals has a lot do with the bugs that live In our gut. It is estimated that… Read More
By Joanne Aponte, ND onFebruary 16, 2023
If you struggle with constipation, there is relief. We just need to figure out what is causing YOUR constipation. Even if you’ve had constipation since what seems like forever, it does not always have to be that way. Here are the top causes of… Read More
By Katarina Meister, ND onFebruary 14, 2023
At our most recent Gut Reset Workshop, we discussed healing and restoring your microbiome. If you are new to this subject, you may find it interesting to know that as humans we are composed of 10 times as many bacterial cells than human cells. Read More
By Joanne Aponte, ND onFebruary 3, 2023
Symptoms of PMS usually manifest 7-10 days before the onset of menses and include mood issues such as low mood, irritability and anxiety, difficulty sleeping, swollen breasts, water retention and bloating, acne, food cravings and other symptoms. 75-80% percent of women experience PMS symptoms. Although… Read More
By Mackenzie Prentice, DNP, APNP onFebruary 1, 2023
Although not typically thought of as a healthy nutrient, when used appropriately, gelatin has many health benefits. Gelatin comes in different forms, be sure to use whole protein gelatin for this recipe. Gelatin in it’s whole protein form (not hydrolyzed) is best for improving gut… Read More
By Mackenzie Prentice, DNP, APNP onFebruary 1, 2023
Gelatin is a cooked down version of collagen, beneficial for GI health, skin, bones, joints and mental health. See The Healing Powers for Gelatin blog post for details on benefits gelatin has to offer. If you are new to… Read More
By Mackenzie Prentice, DNP, APNP onFebruary 1, 2023
Most people know gelatin as the translucent “jelly-like” ingredient used to make homemadejello-jigglers, and often a main ingredient in puddings, yogurt and gummy candies. Although not typically thought of as a healthy nutrient, when used appropriately, gelatin has many health benefits. More traditional diets were… Read More
By Katarina Meister, ND onJanuary 27, 2023
Ingredients 1 cup GF Oats 1 cup Cooked White Quinoa 2 Organic Green Apples Diced 1/4 cup Ground Flax Seeds 1/4 cup Pumpkin Seeds 1/4 cup Hemp Seeds 1/2 cup melted Coconut Oil 1 TBSP Ground Turmeric 2 Tsp Cinnamon 2 Tsp Ground Ginger 1/3… Read More
By Sarah Axtell, ND onJanuary 27, 2023
This is such a nourishing winter dish. It contains the Holy Trinity of Immunity- garlic, ginger, and onion. High in fiber and packed full of cleansing greens- you can’t go wrong with this stew. Ingredients: 1 medium onion, chopped 2 plum tomatoes, chopped 3… Read More
By Katarina Meister, ND onJanuary 24, 2023
Polycystic Ovarian Syndrome (PCOS) is a type of hormone imbalance characterized by high insulin, high testosterone, and high estrogen. These hormones are what contribute to its symptoms of cystic acne, irregular periods, male pattern hair growth, and weight loss resistance. You can read about PCOS… Read More
By Sarah Axtell, ND onJanuary 14, 2023
Quinoa Stuffing Gut health tip: Sometimes quinoa can be difficult to digest, resulting in bloating. Soak your quinoa in water and 1 TBSP apple cider vinegar for at least an hour (I often soak it overnight). Then rinse well before cooking it. This will help… Read More
By Sarah Axtell, ND onJanuary 14, 2023
Inflammation is at the root cause of heart disease. Elevated insulin, elevated blood sugar, inflammatory trans fats, and homocysteine (an inflammatory protein in the blood) irritate and inflame the lining of our blood vessels, or the endothelium. This initiates the process of coronary artery disease. Recent… Read More
By Katarina Meister, ND onJanuary 9, 2023
Ingredients 2 scoops collagen (or sub with a dairy-free protein powder) 2 tbsp Hemp Seeds 2 Beets, fresh and diced 3 Beet greens 1/2 cup Strawberries 1 Banana 2-3 Tbsp Cocoa Powder 8oz Almond milk Blend & Enjoy!… Read More
By Katarina Meister, ND onJanuary 9, 2023
Here is an easy recipe to add to your weekly routine to help improve your gut health and increase diversity in your microbiome. Unlike traditional chicken noodle soup, this recipe features anti-inflammatory spices turmeric, and ginger. Ginger also acts as a warming digestive… Read More
By Sarah Axtell, ND onJanuary 5, 2023
Reishi (Ganoderma lucidum) is a medicinal mushroom that is often referred to the “mushroom of immortality” as it has traditionally been used to promote longevity and support overall health and vitality. Here are some benefits Reishi: Immune support: This study shows… Read More
By Sarah Axtell, ND onJanuary 5, 2023
These are the foods I try not to go a day without: Walnuts– rich in omega 3 fatty acids, which support a healthy brain. Turmeric– has potent anti-inflammatory and antioxidant properties. I literally add it to everything!… Read More
By Sarah Axtell, ND onJanuary 5, 2023
1. Stick to whole foods with minimal ingredient lists. If you are buying food out of a package, immediately turn it around and read the ingredients. A food may only be 100 calories but it may contain a whole host of inflammatory ingredients, such… Read More
By Katarina Meister, ND onJanuary 3, 2023
January is an especially good time to cleanse to help offset the seasonal overindulgences and reset for the new year. To get started, here are three ways to start supporting detoxification organs at home: 1: Increase liver-supportive foods. The primary organ of detoxification is the… Read More
By Joanne Aponte, ND onJanuary 3, 2023
The underlying health of the child matters. A child with a robust immune system and a healthy gut microbiome is able to deal with the challenges brought on by many of the viruses and germs they are exposed to. If your child is getting sick… Read More
By Sarah Axtell, ND onDecember 23, 2022
Feelings of burnout are common this time of year- fewer daylight hours, holidays hustle and bustle, and work deadlines. Burnout can lead to a sense of exhaustion, stress, and brain fog. One of the most effective ways to address burnout is to support a healthy… Read More