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
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
By Sarah Axtell, ND onDecember 22, 2022
Trying a period of sobriety can be incredibly empowering. Avoidance of alcohol for 30 days (ie. “Dry January”) can give you a sense of achievement and not to mention the physical health benefits- improved sleep, weight loss, better blood sugar control, decreased blood pressure, and… Read More
By Sarah Axtell, ND onDecember 22, 2022
There’s no doubt that we live in a toxic environment. Chemicals are found in house-hold cleaners, pesticides and fungicides, tap water, car exhaust fumes, pharmaceuticals, beauty products, and cigarette smoke. This places an incredible burden on our bodies, especially the liver, our main organ of… Read More
By Katarina Meister, ND onDecember 21, 2022
Estrogen dominance is the most common hormone imbalance in perimenopausal women that I see in my practice. Different factors that can influence your hormones include stress, nutrition, sleep, activity level, body weight, pharmaceuticals, and exposure to… Read More
By Katarina Meister, ND onDecember 21, 2022
Think about how many different cosmetic or personal care products you use in one day… it probably is more than 10. Think about all the different chemicals in each of those that you are exposing yourself on the daily. Most of these chemicals are endocrine… Read More
By Sarah Axtell, ND onDecember 20, 2022
I am a big fan of seed (and oil) cycling for women to balance hormones using “food as medicine.” Here are some previous posts if you have not yet heard of seed cycling: Dr. Axtell explains seed cycling… Read More
By Katarina Meister, ND onDecember 20, 2022
Quick and easy meals shouldn’t come at the expense of your health. Most of us know that processed and fast foods are riddled of nutrients and can lead to poor health, one example is a magnesium deficiency. With that said, if that… Read More
By Sarah Axtell, ND onDecember 15, 2022
Serves 2 This Brain Bowl contains the following brain-healthy super-foods: Forbidden rice: Forbidden rice is a nutritional power house. When cooked, it turns a deep purple color, revealing its anthocyanin content. Anthocyanins are a type of flavonoids, or plant pigments, that have been found to… Read More
By Sarah Axtell, ND onDecember 14, 2022
This Brazil nut “parmesan” makes for a delicious crispy crust for fish, chicken, or tofu. The brazil nuts are an excellent source of selenium, which is “food for your thyroid.” The nutritional yeast has a savory, cheesy flavor and is a good source of energizing-B12. Read More
By Sarah Axtell, ND onDecember 14, 2022
Maca is a plant native to the Andes, revered for its many nutritional and medicinal properties. Maca is a true superfood, for it is an excellent source of vitamins, minerals, plant sterols, protein, and essential fatty acids. Maca provides support for hot flashes, vaginal dryness,… Read More