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Natural Health and Wellness for the Whole Family

Resources

Mushroom Cacao Immunity Smoothie

By Sarah Axtell, ND onAugust 25, 2022

A supercharged brain-boosting mushroom smoothie to keep you focused and energized Mushrooms are a functional food. Functional foods are foods that go well beyond simply providing calories and good nutrition. They have disease-fighting properties. In other words, they are medicinal, which we get pretty excited… Read More


Mushrooms as Functional Foods

By Sarah Axtell, ND onJuly 25, 2022

Mushrooms are a prime example of a functional food. Functional foods are foods that go well beyond simply providing calories and good nutrition. They have disease-fighting properties. In other words, they are medicinal, which we get pretty excited about here at Lakeside! Mushrooms have a… Read More


PCOS: Insulin Resistance Of The Ovaries

By Katarina Meister, ND onJuly 1, 2022

PCOS has a unique footprint for each individual that suffers from this hormone imbalance.Symptoms can range from impaired fertility, lack of menstruation, irregular menstruation,masculine pattern hair growth or loss, anger/irritation/mood swings, and cystic acne.Additionally, women can struggle with obesity, weight loss resistance, and type II… Read More


Curry Quinoa Rainbow Salad

By Sarah Axtell, ND onJune 24, 2022

This quinoa salad has so much flavor! And it couldn’t be easier! 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… Read More


Enhancing Sleep in Menopause 

By Katarina Meister, ND onJune 20, 2022

A good night’s sleep is one of our main pillars of health. Insomnia during perimenopause and menopause can lead to many issues such as fatigue and weight gain. There are several factors that can lead to sleep difficulties during this hormonal transition, such as hormone… Read More


Butternut Squash Mac and Cheese (Dairy Free)

By Joanne Aponte, ND onJune 15, 2022

Ingredients 12 ounces package small macaroni noodles cooked according to package directions (use gluten free noodles, if desired)1/2 cup reserved pasta cooking liquid or from the squash/onion…either one will work)1 1/2 cups peeled, cubed butternut squash1/2 large sweet onion peeled and chopped1/4 cup raw cashews1 tablespoon fresh lemon juice1 teaspoon salt1/2 teaspoon dijon mustard1/4 teaspoon garlic powder1/8 teaspoon black pepper1/8 teaspoon smoked paprika1/8 teaspoon turmeric1/8 teaspoon nutmeg1 tablespoon of mellow white miso (optional)… Read More


Green Goddess Slaw

By Sarah Axtell, ND onJune 6, 2022

Blue Zones are places in the world that not only have high concentrations of people aged 100 and above, but also high numbers of people that have grown old without diseases like diabetes or heart disease. I recently traveled to the Blue Zone region of… Read More


Top 5 Energy Boosters

By Sarah Axtell, ND onMay 26, 2022

Feeling run down, depleted, or burned out? Try these 5 energy boosters: Start the day with protein. According to our natural circadian rhythm, morning is a time when we should feel most energized…but that is not the case for a lot of people. If you… Read More


Turmeric Papaya Smoothie

By Sarah Axtell, ND onMay 26, 2022

Papayas are a dietary staple in the Nicoya Peninsula, Costa Rica- a Blue Zone. They are rich in papain, an enzyme that aids in digestion and reduces inflammation. Papayas are also a good source of the vitamins A, C, and E. In addition to the… Read More


Eat Beets…and chew them slowly…

By Sarah Axtell, ND onMay 25, 2022

Beets are one of the healthiest vegetables. They are a good dietary source of nitrates, which can be converted to nitric oxide. Nitric oxide enhances exercise performance, improves brain function, and lowers blood pressure. Nitric oxide is essential for optimal blood flow. In order to… Read More


Purple Cornbread Muffins

By Sarah Axtell, ND onMay 9, 2022

Purple corn flour is a dietary staple in the Blue Zone region of Nicoya, Costa Rica. Purple corn is rich in anthocyanins- antioxidants that have anti-cancer and anti-inflammatory properties. Research also shows that the anthocyanins found in purple corn may also be beneficial for helping… Read More


Mediterranean Kale Salad with White Beans

By Sarah Axtell, ND onMay 9, 2022

Inspired by the Blue Zone regions of Sardinia, Ikaria, and Loma Linda Beans are a dietary staple of every Blue Zone. Blue Zones are regions around the world where people live the longest and are the healthiest. This recipe includes white beans, or cannellini beans,… Read More


Importance of Bile – Keep it Flowing!

By Joanne Aponte, ND onApril 27, 2022

Bile is a substance made by the liver and then stored in the gallbladder. When we eat fat bile is released from the gallbladder. Bile’s main job is to help us absorb fat from our intestines, but it does not end there. Bile plays a very… Read More


4-Ingredient Cabbage Slaw

By Sarah Axtell, ND onApril 13, 2022

This 4-ingredient cabbage slaw makes for a quick veggie side for tacos. Or add chicken or beans for an easy weekday lunch.   Cabbage is a member of the cruciferous vegetable family. Cruciferous vegetables are rich in sulfur-containing compounds known as glucosinolates which support detoxification… Read More


Lessons From The Blue Zones Workshop

By lakesidend onApril 4, 2022

It’s not just how long we live, it’s also how well we live. People in Blue Zones cultures not only live longer lives, but they often live better lives- with health, meaning, and love.  Blue Zones are places in the world that not… Read More


Maya Nut: a Blue Zone Superfood

By Sarah Axtell, ND onApril 2, 2022

I recently traveled to the Nicoya Peninsula, Costa Rica, to research the lifestyle of these vital people. Nicoya is a Blue Zone, or a longevity hot spot. In Nicoya, they have the lowest rates of middle-age mortatlity and the second highest concentration of male centenarians… Read More


Chocolate Chip Cookie Bars

By Sarah Axtell, ND onMarch 13, 2022

These cookie bars are sure to satisfy your sweet tooth! I always add ground flax to baked good to boost the gut-loving fiber, anti-inflammatory essential fats, and satiating protein. And not to mention the hormone-balancing effects of flax! Have I mentioned I love flax?!… Read More


Shamrock Spinach Muffins

By Sarah Axtell, ND onMarch 9, 2022

In the Press: This recipe was published in Natural Awakenings Magazine in 2022 Celebrate St. Patrick’s Day with these sweet spinach muffins. Thanks to the ground flaxseeds and almond flour, they are packed with gut-healthy fiber, satiating protein, and anti-inflammatory omega-3 fatty acids. Dry… Read More


Culinary Medicine: Cooking as Medicine

By Sarah Axtell, ND onFebruary 27, 2022

Here at Lakeside, we are passionate about “food as medicine.” But what about “cooking as medicine” (aka culinary medicine)? Yes, cooking itself can be therapeutic! Here are some benefits: –Connectedness– When you cook with real, whole foods, we connect with nature. Cooking also connects us… Read More


Diversity of Diet is Key – Get Your Weekly 30

By Joanne Aponte, ND onFebruary 16, 2022

The more diverse the microbes are in your gut,  the healthier you are! To achieve diversity of gut microbes you need to eat a diverse diet. Data from the American Gut Project conducted by researchers at University of California San Diego School Medicine found that… Read More


Best and Worst Foods for Your Gut

By Joanne Aponte, ND onFebruary 15, 2022

These gut healthy foods increase the diversity of bacteria in your gut (which is a really really good thing), reduce inflammation in both the gut and body, and promote SCFA’s (short chain fatty acids). SCFA’s have many positive benefits for our body including improving energy… Read More


Top 5 Herbs and Spices to Add to Your Daily Cooking

By Sarah Axtell, ND onFebruary 13, 2022

You likely have many of these “medicines” in your kitchen cabinet. Season your food liberally with these herbs and spices to not only deepen the flavor of your cuisine, but to also prevent chronic diseases, such as diabetes, heart disease, alzheimer’s and cancer. Here are… Read More


Quinoa Stuffed Acorn Squash

By Joanne Aponte, ND onFebruary 6, 2022

This Quinoa Stuffed Acorn Squash is an all-in-one meal. This recipe is very versatile, so feel free to add your favorite ingredients and be creative! For example, try raw pumpkin seeds or walnuts instead of mushrooms. Or toss the quinoa with your favorite dressing. Read More


Best and Worst Foods for Blood Sugar

By Sarah Axtell, ND onFebruary 2, 2022

Eating foods high in refined carbohydrates and sugar can lead to a major spike in blood sugar. Your body then secretes insulin to address elevated blood sugar, which can then lead to a drop in blood sugar (this is termed “reactive hypoglycemia”). When levels drop,… Read More


The Wonders of FIBER- Why Fiber is Your Friend

By Sarah Axtell, ND onFebruary 1, 2022

It is estimated that our paleo ancestors got 100 grams of fiber daily from fruits and vegetables. Most Americans are only getting about 15 grams per day! Types of Fiber: Soluble Fiber– attracts water and turns to gel during digestion, slowing digestion… Read More


Sauteed Kale with Ginger Turmeric Dressing

By Sarah Axtell, ND onJanuary 30, 2022

Kale and cabbage are members of the cruciferous vegetable family. Cruciferous vegetables are rich in sulfur-containing compounds known as glucosinolates which support detoxification pathways and help prevent cancer, notably hormone-sensitive cancers such as breast cancer. Cruciferous vegetables help metabolize and balance hormones such as estrogen. Read More


Curried Chicken Salad

By Sarah Axtell, ND onJanuary 30, 2022

This Curried Chicken Salad makes for a perfect weekday lunch. Serve over salad greens or inside a lettuce wrap. I use Primal Kitchen mayo in this recipe because it is avocado oil-based rather than inflammatory canola oil. Avocado oil is a heart-healthy monounsaturated fat. Ingredients:… Read More


Help License Naturopathic Doctors in Wisconsin!

By Joanne Aponte, ND onJanuary 12, 2022

Wisconsin naturopathic doctors, patients and State Representative Jessie Rodriguez just after testifying at the State Capitol to the Assembly Committee on Health in support the bill to license ND’s in Wisconsin. Naturopathic doctors in Wisconsin are on the verge of licensure and we need your… Read More


Top Mood-Boosting Nutrients

By Katarina Meister, ND onJanuary 6, 2022

Struggling with the winter blues? Feeling fatigued, low mood, and socially withdrawn? You may be experiencing seasonal affective disorder (SAD). You’re not alone. There are more than 3 million cases of seasonal affective disorder per year in the US. It is important to note that… Read More


3 Top Herbs for Liver and Detox

By Joanne Aponte, ND onDecember 6, 2021

Dandelion Root, Milk thistle and Artichoke are 3 of the most important herbs to help support your liver and your body’s ability to detoxify.  They do this by working on the essential organs of detoxification – this includes your digestive tract , liver, gallbladder, and… Read More


Golden Granola

By Sarah Axtell, ND onDecember 3, 2021

IN THE PRESS: This recipe was featured in Natural Awakenings Magazine in 2021 This Golden Granola is a good way to start the day and/or satisfy your sweet tooth. The turmeric gives this granola its golden hue. Turmeric reduces inflammation, enhances memory, and improves… Read More


21-Day Detox Workshop

By lakesidend onNovember 15, 2021

The holidays are here! And for most that probably means some overindulgences on sugar and alcohol over the holidays leading to weight gain, bloating, digestive distress, brain fog, and fatigue.  When New Year’s resolution time rolls around many people end up falling prey to fad… Read More


The Oral Microbiome: Healthy Mouth Healthy Body

By Joanne Aponte, ND onNovember 3, 2021

Residing in our mouths are a variety of organisms including bacteria, fungi, viruses and protozoa. These organisms make up our oral microbiome. Some of these organisms however, are disease causing and potential triggers of systemic illness, inflammation and immune dysregulation. An unhealthy oral microbiome in… Read More


88% of Americans are Metabolically Unhealthy

By Sarah Axtell, ND onOctober 29, 2021

Yes- that is correct. I’ll say it again- 88% of Americans are metabolically unhealthy. What does this mean and how do we address this? Let’s unpack this: What is metabolism? Simply stated, metabolism is how the body converts food that we eat into energy… Read More


Chana Masala

By Joanne Aponte, ND onOctober 14, 2021

Chana masala can be enjoyed as a stew on its own, or it can be delicious with brown or basmati rice or cauliflower rice for a low carb option.   Leftovers will keep covered in the refrigerator up to 4 days, or in the freezer up… Read More



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