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Natural Health and Wellness for the Whole Family

Resources

Pumpkin Pie Smoothie

By Joanne Aponte, ND onFebruary 9, 2020

1/4 cup pumpkin (canned is fine) 10 oz of liquid – I use half water and half non-dairy milk. dash of pumpkin pie spice (add more as desired) 1 tbsp coconut cream 1/2- 1 tbsp ground flax seeds 1 tsp of honey (or… Read More

Sunshine Caesar Salad with Roasted Cauliflower

By Sarah Axtell, ND onFebruary 6, 2020

This salad incorporates the following superfoods: cauliflower, turmeric, walnuts, and capers. Cauliflower belongs to the cruciferous vegetable family. Cruciferous vegetable consumption has been implicated in the prevention of many different cancers, including lymphoma, breast, prostate, bladder, and lung cancer. Cruciferous vegetables contain the anti-cancer substances,… Read More

Healthy Hot Chocolate

By Sarah Axtell, ND onDecember 31, 2019

Forget the powdered hot chocolate mixes that are full of sugar and dairy. This Healthy Hot Chocolate recipe uses raw cacao and is sugar-free, dairy-free. Raw cacao is a super-food rich in antioxidants and magnesium (more magnesium than a serving of spinach!). This hot… Read More

Eating Gluten Free the Healthy Way

By Joanne Aponte, ND onOctober 9, 2019

I recommend a gluten free diet to many of my patients, and many thrive on it. Gluten is a very common gut irritant and trigger of inflammation in the body. I’ve seen it contribute to a variety of health issues. But when going gluten… Read More

The Importance of Limiting Screen Time

By Sarah Axtell, ND onOctober 1, 2019

We live in a world where phones, tablets, laptops, and tvs are ubiquitous. It is time to pause and question the effects of them…especially on the health and development of our children. A 2015 survey by Common Sense Media found that children ages 8-12… Read More

Double Chocolate Mint Cookies

By Sarah Axtell, ND onAugust 30, 2019

Confession: I love chocolate. The darker the better. I look forward to my square (or two!) of 85% dark chocolate after dinner. Another treat I’ve been enjoying lately are these gluten-free cookies are made with teff flour. Teff is iron- and protein-rich gluten-free whole… Read More

Why Corn May be the Next Gluten

By Sarah Axtell, ND onAugust 30, 2019

Have you removed gluten from your diet but are still having issues with your health? Corn may be to blame. I often recommend gluten-free diets. I always caution individuals on over-consuming highly processed gluten-free products (gluten-free crackers, breads, bagels, muffins, cookies, cereals, etc) as they… Read More

Why do I have SIBO?

By Joanne Aponte, ND onJuly 18, 2019

We see a lot of Small Intestinal Bacterial Overgrowth (SIBO) at our clinic and still, the answer to this question is not an easy one. I always ask myself “WHY does this person have SIBO?” and I do my best to figure out the answer. Read More

Keep Calm and Balance Hormones with Inositol

By Sarah Axtell, ND onJuly 17, 2019

Inositol was once previously considered a B vitamin, but it is now considered a pseudo-vitamin and is found primarily in whole grains, citrus fruits, and beans.It is commonly used for blood sugar regulation and treating polycystic ovarian syndrome (PCOS), but it is also is… Read More

Fried Fish with Arugula Salad

By Joanne Aponte, ND onJuly 17, 2019

Fried Fish 1 large egg1 teaspoon kosher salt1/2 teaspoon black pepper1/2 teaspoon garlic powder1/2 teaspoon dried thyme4 (6 oz) thin fillets of a firm, white fish such as sole or cod1 cup almond flourAvocado oil Instructions: In a shallow bowl, whisk the egg with the salt, pepper, garlic powder and dried thyme. Dip each fish fillet into the… Read More

Make-Ahead Blueberry Baked Oatmeal

By Sarah Axtell, ND onMay 20, 2019

This Make-Ahead Blueberry Baked Oatmeal is a breakfast item I’ve been making on Sundays in preparation for a busy week. It tastes reminiscent of a blueberry muffin…but thanks to the flax and minimal sweetener, it won’t make you crash like a traditional sugar-laden muffin. Read More

Reduce Your Toxic Load

By Joanne Aponte, ND onApril 17, 2019

There is no question, in today’s modern world, our bodies are exposed to many unnatural and potentially toxic compounds. This does not mean we are all doomed. Our body is remarkable and is designed to detoxify and rid itself of most of these potential toxins. Read More

Rainbow Noodle Salad with Peanut Sauce

By Sarah Axtell, ND onApril 15, 2019

“Eat the colors of the rainbow” is a mantra I frequently say to my family and patients. And I always strive to practice what I preach! This salad is EASY and sure to please even the pickiest of eaters, as it is deconstructed and allows… Read More

Fat + Carbs= Dangerous Combination

By Sarah Axtell, ND onApril 5, 2019

Fat is good for you…but NOT when combined with carbs (ie. French fries, chocolate cake and doughnuts). This dangerous combination can raise ghrelin, the “hunger hormone,” telling you to pick up your fork. Combining carbs and fat can also induce a temporary state of… Read More

Feed Your Gut Microbiome With Food

By Joanne Aponte, ND onMarch 19, 2019

Your gut microbiome is made up of all the micro-organisms (bacteria) that live in your digestive tract. There are likely 10 times more bacterial cells in your body than there are human cells! In other words, we are mostly bacteria (not human!). A majority of… Read More

Dill Avocado Dressing

By Sarah Axtell, ND onMarch 1, 2019

If you are a fan of creamy dressings, this Dill Avocado Dressing is a must! This can be used as a dip with veggies or as a salad dressing. It is full of good fat, which keeps you full and satisfied. Ingredients 1/4… Read More

Cleanse for the New Year

By Joanne Aponte, ND onJanuary 9, 2019

The new year is the perfect time to cleanse and “wipe your slate clean” so to speak. It is a great way to start the year off right and make a big step forward in achieving whatever health goals you may have. There is… Read More

Top 7 Food Triggers for Migraines

By Sarah Axtell, ND onJanuary 6, 2019

If you or someone you know suffers from migraines, you know that they significantly affect quality of life. In fact, the World Health Organization ranks migraines among the world’s most disabling medical illnesses. They can send you straight to bed and may be associated with… Read More

Purple Sweet Potato Mash with Pecans

By Sarah Axtell, ND onJanuary 5, 2019

I often sound like a broken record, advising my patients and my own family to “Eat the colors of the rainbow.” Purple sweet potatoes are an excellent way to include the color purple and thus a hefty dose of antioxidants in your diet. Anthocyanins are… Read More

Simple Stir Fry

By Joanne Aponte, ND onDecember 19, 2018

2 tablespoons olive oil 2 garlic cloves, minced 1 medium onion, minced 1 cup zucchini, sliced 3 large carrots, sliced 8 Cremini mushrooms, sliced 1 large green pepper, chopped 2 tbsp wheat free Tamari (Or coconut aminos) Sea salt and pepper to taste Add protein… Read More

One Pan Mexican Quinoa

By Joanne Aponte, ND onDecember 12, 2018

1 tablespoon olive oil 2 cloves garlic, minced 1 jalapeno, minced 1 cup quinoa 1 cup vegetable broth 1 (15-ounce) can black beans, drained and rinsed. (I like to add more beans!) 1 (14.5 oz) can fire-roasted diced tomatoes 1 cup corn kernels, frozen, canned… Read More

Spiced Lentil Soup

By Joanne Aponte, ND onDecember 12, 2018

¼ cup extra virgin olive oil 1 medium yellow or white onion, chopped 2 carrots, peeled and chopped 4 garlic cloves, pressed or minced 2 teaspoons ground cumin 1 teaspoon curry powder ½ teaspoon dried thyme 1 large can (28 ounces) diced tomatoes, drained 1… Read More

Chocolate Breakfast Pudding

By Joanne Aponte, ND onDecember 12, 2018

This is a great high protein, low carbohydrate breakfast option. It uses non caloric sweeteners and is full or protein and fiber,  making it a great option for those who are trying to lose weight.   2 cups unsweetened coconut or flax milk 1 slightly… Read More

Asian Noodles with Salmon

By Joanne Aponte, ND onNovember 28, 2018

I’m not a huge fan of the taste of salmon, but I really like it in this recipe.  So if you are like me, this recipe is a great way to get more salmon in your diet. Ingredients 8 ounces rice  or… Read More

Eat Alkaline Foods for Better Health

By Joanne Aponte, ND onNovember 28, 2018

Alkaline foods boost your immune system, reduce inflammation and are chock full of anti-aging anti-oxidants. Many of our diets are too high in acidic foods and are not balanced with the health promoting alkaline foods.  One thing you can do to promote better health is to… Read More

The Neti Pot for Clear Sinuses

By Joanne Aponte, ND onNovember 5, 2018

 For those of you who get a sinus infection each year and need to take antibiotics or who suffer from frequent nasal congestion due to allergies, Neti Pots are an excellent way to keep the sinuses clear and you breathing freely! For an acute sinus… Read More

Chicken Chowder (Whole 30)

By Joanne Aponte, ND onNovember 2, 2018

This is a delicious simple meal from the Whole 30.  The Whole 30 is a great resource for recipes, I highly recommend their cookbooks. To get a break from Chicken I often use turkey breast instead. Enjoy! Ingredients: 1/2 tsp salt 1/2 tsp… Read More

The Naturopathic Approach to Endometriosis

By Joanne Aponte, ND onOctober 29, 2018

Any woman with endometriosis knows how this disease can negatively impact quality of life. Pain associated with endometriosis can be debilitating. And this condition can greatly reduce chances of achieving pregnancy. The cause of endometriosis is not completely understood. Predisposition may be genetic or… Read More

Is Your Olive Oil Fake? Choosing Quality Oil

By Sarah Axtell, ND onOctober 12, 2018

The consensus is that olive oil is healthy BUT buyer beware! Recent studies show low quality oils, such as soy or canola oil, and artificial coloring are labeled as extra-virgin olive oils to the American public. In the United States, the FDA does not routinely… Read More

Beating Back to School Jitters

By Sarah Axtell, ND onSeptember 6, 2018

Returning back to school after summer vacation can be exciting but also stressful. A change in the routine from Summer to Fall can trigger anxiety, difficulty focusing, and behavioral challenges for some. Here are some ways to beat the back-to-school jitters and optimize your… Read More

Peanut Butter Chocolate Chip Energy Bites

By Sarah Axtell, ND onSeptember 3, 2018

My daughters, Cece and Lulu, made up this recipe. They make a batch weekly on Sunday, and we store them in the freezer. I find that getting kids involved in cooking leads to a more adventurous, healthy eater. These Peanut Butter Chocolate Chip Energy Bites… Read More

Ditch the Wheat, Drop the Weight

By Sarah Axtell, ND onSeptember 3, 2018

Weight loss is more complex than the “calories in, calories out” model. Simply counting calories and working out at the gym often does not cut it. Balancing hormones (thyroid, adrenal and sex hormones) along with reducing inflammation are key factors for effective, sustainable weight… Read More

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