By Joanne Aponte, ND onSeptember 12, 2022
Tofu is a great protein source and good alternative to eggs for breakfast. Give this tasty vegetarian breakfast recipe a try! Ingredients: 1 pound firm tofu1 tbsp of gluten free flour of choice1 tablespoon olive oil4-5 cups chopped mixed veggies (zucchini, yellow squash, carrots, onion,… Read More
By Sarah Axtell, ND onAugust 30, 2022
According to the American Institute for Cancer Research, high fiber foods may reduce cancer risk. Here is why: High fiber foods are generally low-calorie and keep you full, thus resulting in a healthy body weight. Maintaining a healthy weight is one of the most important… Read More
By Mackenzie Prentice, DNP, APNP onAugust 29, 2022
In the post it was noted that it is not only important to understand the number of LDL cholesterol particles, but also the SIZE of the particles. If you have been told you have high cholesterol and have not yet had the NMR lipid profile test… Read More
By Sarah Axtell, ND onAugust 27, 2022
The first step to achieving hormone balance is to optimize your blood sugar with good nutrition. 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… Read More
By Mackenzie Prentice, DNP, APNP onAugust 26, 2022
Cold weather doesn’t have to mean getting sick. On a daily basis, we are exposed to microbes that may cause us to become ill. Fortunately, our body’s immune system is smart enough to recognize these foreign intruders and creates antibodies to protect us against future… Read More
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
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
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
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
By Sarah Axtell, ND onJune 23, 2022
Any wild plant will possess more vigor than its farmed (or cultivated) counterpart. Wild blueberries, for example, develop more antioxidants and phytonutrients in order to survive compared to their cultivated counterparts. This resiliency or “anti-fragility” of these wild plants gets passed down to you when… Read More
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
By Joanne Aponte, ND onJune 19, 2022
The hormones estrogen and progesterone are both GOOD hormones. We need both of these hormones to be at the right level and in balance with each other to feel our best. These hormones fluctuate all cycle long in a rhythmical pattern and things can be… Read More
By Katarina Meister, ND onJune 18, 2022
Natural therapies can help with not only improving our skin’s elasticity and appearance of wrinkles, but they can also help prevent DNA damage and reduce your risk of skin cancer. Skin is the body’s largest organ! Skin aging results in changes in pigmentation, decreased skin… Read More
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
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
By Katarina Meister, ND onMay 28, 2022
Our hair can be a symbol of our overall health and wellbeing. The growing hair follicle, a hair follicle in the anagen phase, requires a substantial amount of nutrients to sustain the rapid production of new cells, and thus is highly vulnerable to nutrient deficiencies,… Read More
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
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
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
By Sarah Axtell, ND onMay 25, 2022
Intermittent fasting is a pattern of eating in which individuals go an extended period of time (approximately 16 hours) without food. Research shows that the timing of when we fast is actually more important than the total amount of time we… Read More
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
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
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
By Sarah Axtell, ND onApril 15, 2022
Here are Lakeside we are passionate about disease prevention. This preventative medicine study recently published in the journal, Alzheimer’s and Dementia, suggests that managing cholesterol and blood sugar in early adulthood can decrease Alzheimer’s risk. Low HDL levels (“good cholesterol”) and… Read More
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
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
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
By Sarah Axtell, ND onMarch 30, 2022
It is well established that calorie restriction can slow the aging process. When we digest food, calories are converted into energy within the mitochondria of our cells. A by-product of this process is free radical production. Excess free radicals in the body can damage proteins,… Read More
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
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
By Katarina Meister, ND onMarch 4, 2022
Regular or long-term use of certain medications can put you at risk for SIBO, otherwise known as small intestine bacterial overgrowth, as well as LIBO (large intestine bacterial overgrowth), IBS and other gut health issues. It is important to note that about 60-80% of people… Read More
By Katarina Meister, ND onMarch 4, 2022
Often the culprit to adrenal fatigue, chronic stress, and weight loss resistance is due to improper utilization of movement! Every day we need to be working towards our movement goals (see below). It is so easy to get in the habit of watching TV after… Read More
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
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
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
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
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
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
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
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
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
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
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
By Sarah Axtell, ND onDecember 24, 2021
This Avocado Chocolate Mousse (aka “Chocolate Mousse of the Gods”) is simply divine! Yep, that’s right, the main ingredient is heart-healthy AVOCADO! But no one will be able to tell… It’s deceptively delicious! Ingredients: 3 ripe avocados 1/2 cup maple syrupor 1-1/4 cup soft… Read More
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
By Katarina Meister, ND onDecember 5, 2021
1. Drink plenty of water. During social gatherings try alternating between an alcoholic beverage and a glass of water to stay hydrated and minimize hangover symptoms. If you struggle to meet your daily water needs, you may find it easier to drink a sparkling mineral… Read More
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
By Sarah Axtell, ND onDecember 2, 2021
As we are still dealing with a global pandemic and are now in the midst of cold and flu season, there is no better time to be proactive with your health. We know that comorbidities, such as obesity, diabetes, and heart disease worsen outcomes of… Read More
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
By Sarah Axtell, ND onNovember 11, 2021
Delicata squash is my favorite. The flesh is sweet and creamy. The skin is edible, making this squash particularly easy to prepare! And not to mention the health benefits…squash is full of gut-loving fiber and immune-supportive nutrients such as vitamin A and vitamin C. If… Read More