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
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
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
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
By Sarah Axtell, ND onMay 20, 2019
This Blueberry Collagen Baked Oatmeal is filling and protein-packed (thanks to the collagen powder) and perfect to meal prep ahead for a healthy weekday breakfast. Consider using Bob’s Red Mill Protein Oats to up your protein-game even more. These protein oats have no… Read More
By Sarah Axtell, ND onApril 17, 2019
Glyphosate is the world’s top-selling weed killer and key ingredient in Monsanto’s herbicide, Roundup. While the Environmental Protection Agency (EPA) claims that glyphosate has “low toxicity for humans,” the World Health Organization (WHO) declared glyphosate a “probable carcinogen.” In addition to increasing cancer risk,… Read More
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
By Sarah Axtell, ND onApril 15, 2019
There is a growing interest in the use of probiotics for gastrointestinal issues and women’s health issues, such as UTI’s and vaginal yeast infections. Confused on which particular probiotic to take for these issues? Lactobacillus reuteri (L. reuteri) is a strain of bacteria… Read More
By Joanne Aponte, ND onApril 12, 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
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
By Sarah Axtell, ND onMarch 16, 2019
If you have been diagnosed with IBS and/or SIBO and your symptoms continue to recur, your migrating motor complex (MMC) may need some support. The migrating motor complex is often referred to as the “housekeeper wave.” It is the quick, intense… Read More
By Sarah Axtell, ND onMarch 16, 2019
If I could only use one herb for the rest of my life, it would be turmeric. It really is a “cure-all.” Turmeric is the spice that gives Indian curry it’s yellow hue. The active ingredient is curcumin, which has potent anti-inflammatory and antioxidant… Read More
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
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
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
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
By Sarah Axtell, ND onDecember 21, 2018
Fibrocystic breast disease is a benign disorder of the breasts that results in lumpiness, nodules and pain. It is not associated with breast cancer risk. However, it can be quite painful and bothersome for many women. Supplements for Breast Health A… Read More
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
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
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
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
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
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
By lakesidend onNovember 6, 2018
ShepherdExpress.com Best of Milwaukee 2018 Finalists Best Naturopathic Doctor (ND) ->Dr. Sarah Axtell, ND or ->Dr. Joanne Aponte, ND Finalist Best Alternative Medicine Clinic ->Lakeside Natural Medicine … Read More
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
By Sarah Axtell, ND onNovember 2, 2018
Weight loss is not as easy as cutting calories and increasing exercise. Certainly, increasing your activity level and prioritizing a healthy diet is important. After all, my passion is FOOD AS MEDICINE! But time and time again I see women struggle with weight loss,… Read More
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
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
By Sarah Axtell, ND onOctober 18, 2018
This veggie side dish is super tasty and ultra-cleansing thanks to the parsley, brussels and lemon juice (all foods that support the liver). This recipe also includes Pecorino Romano cheese- sheep’s cheese, which is easier to digest than dairy that comes from cows. If you… Read More
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
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
By Joanne Aponte, ND onSeptember 4, 2018
With a little extra planning and prep-time, it can be simple to pack healthy lunches for yourself and your family. Here are some tips and recipes to help guide and inspire you! Choose a food from each of the below groups: Protein: poultry or… Read More
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
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
By Sarah Axtell, ND onSeptember 2, 2018
I often encourage my patients to drink green tea, not only for the antioxidants it provides, but also because it is a natural dose of L-theanine. L-theanine is an amino acid that promotes GABA production, our calming neurotransmitter. Benefits of L-theanine: Improved sleep Relaxation and… Read More
By Joanne Aponte, ND onSeptember 1, 2018
Turkey Rollups 1 cup Cucumber slices ¼ cup Hummus 3 slices Turkey of chicken 2 small whole grain pitas (or lettuce) – for a gluten free low carb option use collard greens or romaine lettuce for the… Read More
By Joanne Aponte, ND onAugust 28, 2018
A salad dressing or sauce is a great way to create a delicious meal. These are healthier alternatives to store bought dressings which use less healthy oils (canola, sunflower, and soybean oil). Use these on salads, over sautéed veggies, with chicken, over rice or quinoa. Read More
By Sarah Axtell, ND onAugust 19, 2018
This is one of the easiest and quickest side dishes. I serve it with Coconut Turmeric Crusted Fish as a topping for fish tacos. I like to lightly steam the cabbage as it is easier to digest when cooked. In addition… Read More
By Joanne Aponte, ND onJuly 12, 2018
Here are a couple healthy and delicious recipes to bring to your summer cookouts and picnics. I always brings a vegetable or vegetarian dish to gatherings to counterbalance the typical burgers, hotdogs and buns. This way I know my family will have something healthy to… Read More
By Sarah Axtell, ND onJuly 12, 2018
Do you have difficult focusing? Struggle with poor mental clarity? Worried about your memory or recall? You are likely dealing with brain fog. Brain fog is a sign that something is out of balance. Here are common causes of this all-too-common condition. 1. Blood… Read More
By Joanne Aponte, ND onJuly 12, 2018
Give your digestive tract time to rest. Eat 3 discrete meals per day and 1-2 snacks if needed. Avoid constant snacking and small meals throughout the day. Your digestive tract needs REST in between meals. Stop eating 2-3 hours before bed, and fast for 12… Read More
By Sarah Axtell, ND onJune 30, 2018
While grilling with friends and family in the summertime can be healthy for your soul, it does come with some risks! Exposing food (notably meat) to high temperatures produces cancer-causing chemicals called heterocyclic amines (HCAs). HCAs have been found to be mutagenic, causing changes to… Read More
By Sarah Axtell, ND onMay 18, 2018
I made these Mini Spinach Quinoa Hemp Bites recently, and they were a hit with my kids. I find my kids like patties or individual “bites”- things they can dip in ketchup really! I’m not a huge fan of ketchup due to the sugar… Read More
By Sarah Axtell, ND onMay 18, 2018
Unfortunately, we cannot vanish stress. It’s part of life- the endless deadlines, the tending to a sick child or parent, relationship woes, etc. But what we can do is adapt to stress more appropriately with plenty of self-care (exercise, clean diet, meditation) and adaptogenic… Read More
By Sarah Axtell, ND onApril 29, 2018
I try to avoid store bought salad dressing. First, they are typically full of inflammatory vegetable oils and sugar. Secondly, they just don’t taste very good. Dress up your salads, roasted or steamed veggies, fish or chicken with this Green Goddess Dressing. It doesn’t… Read More
By Joanne Aponte, ND onApril 20, 2018
If you experience painful menstrual cramps, irregular cycles, heavy menstrual bleeding, acne, or worsening depression and anxiety around the time of menses, the root of the problem is likely a hormone imbalance. Medical treatment for these symptoms usually involves birth control pills which prevent the… Read More
By Sarah Axtell, ND onApril 20, 2018
Walnuts are by far my favorite nut. I like them for their dynamic taste and health benefits. Here is why you should be eating walnuts daily: 1. A Healthy Brain. Walnuts are a good source of omega-3 fatty acids, which supports brain function. To promote… Read More
By Sarah Axtell, ND onApril 20, 2018
This is a quick and easy pancake (or waffle) recipe using Simple Mills Pancake and Waffle mix. My girls love pancakes, but traditional box mixes are full of empty carbs. The Simple Mills box mix is pretty clean but still not enough protein, fiber… Read More
By Sarah Axtell, ND onApril 19, 2018
Collagen is the most abundant protein in our body. Production declines with age, leading to wrinkles, weak joint cartilage (osteoarthritis), saggy skin and cracked nails. To Protect Collagen: Minimize exposure to sun! Wear sunscreen and hats. Oral and topical use of antioxidants. Look for skin-care… Read More
By Sarah Axtell, ND onApril 17, 2018
Arugula is a member of the super-food cruciferous vegetable family. Cruciferous vegetables (think broccoli, cauliflower, Brussels sprouts and arugula) are among the healthiest vegetables thanks to their anti-inflammatory, antioxidant, and detoxifying properties. We typically think to eat arugula raw in salads, but it is delicious… Read More