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Natural Health and Wellness for the Whole Family

Resources

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


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


Five Super Foods For Libido

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


Help for Hot Flashes

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


My Favorite Protein Powder

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


Creamy Green Basil Smoothie

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


Why IBS is a BS Diagnosis

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


How to Take Care of Your Adrenals

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


8 Ways to Increase Roughage

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


The 5 Female Hormone Imbalances

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


Hierarchy of Sweeteners: Best and Worst

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


Ashwagandha: An Adaptogenic Herb to Improve Vigor

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


Super Salads Workshop

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


Chocolate Chip Tahini Blondies

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


Inositol for PCOS & Fertility

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


Can’t Sleep? Here Are Some Root Causes of Insomnia

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


Healthy Babies Start with a Healthy Microbiome

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


Menopause Misconceptions

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


Vitex for Hormone Balance

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


Sunny Sauce

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


Manuka Honey: What is it and is it worth the hype?

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


3 Ways to Boost Your Metabolism

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


Easy Creamed Greens

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


Gut-Healing Carrot Turmeric Ginger Soup

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


5 Things to do for Constipation

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


What is Dysbiosis?

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


Common Causes of Constipation

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


Natural Relief for PMS

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


Gut Healing Blueberry Gummies

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


The Healing Powers of Gelatin

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


High Fiber Gluten Free Apple Crisp

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


Coconutty Beans and Greens Stew

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


Quinoa Stuffing with Kale, Apples, and Walnuts

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



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