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Amber Wellness Group

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Portland, OR
Amber Wellness Group

Amber Wellness Group is a Naturopathic Physicians Clinic: Providing Comprehensive Women's Helath Ca

Through our visits, we will educate you about all facets of your health. We believe it is important for you to understand your disease process so that you understand the steps and strategies to gain the health you desire, lifelong. Whether you have cancer, allergies, pelvic pain, infertility, anxiety, insomnia, chronic fatigue or digestive concerns, you will receive my undivided attention during your appointment so that together we can work towards reaching your optimal health state. Over the years we have enjoyed providing primary care for the whole family. We confidently treat both acute and chronic conditions from fatigue, insomnia, anxiety and depression to autoimmune diseases, allergies, chemical sensitivities, thyroid disorders and fibromyalgia. We are continuing primary care support for patients and we further specializing in women’s health, fertility and cancer support.

01/16/2026

The holiday season is often filled with joy and connection, yet for many it can also bring added stress. Travel may disrupt daily routines, winter illnesses can challenge immunity, and feelings of grief may resurface during times of celebration. These stressors can take a toll on the body, particularly on the endocrine system, which plays a vital role in regulating hormones such as cortisol, thyroid hormones, insulin, and s*x hormones.

When stress becomes chronic, it may show up as irregular menstrual cycles, disrupted ovulation, mood changes, low libido, or persistent fatigue. While stress is not always avoidable, it can be managed in ways that help protect and support your health—both during busy seasons and beyond.

Simple, mindful strategies such as setting boundaries, delegating tasks, prioritizing self-care, and practicing gratitude can significantly reduce the impact of stress. Incorporating small daily practices can also help stabilize your system, including:

Eating protein and fiber before enjoying indulgent sweets
Practicing deep breathing—10 slow breaths first thing in the morning or before bed
Committing to 10 minutes of gentle stretching or movement
Starting a gratitude journal by writing down three things you’re grateful for each day

By taking these proactive steps, you can support hormonal balance, build resilience, and move into the new year feeling more grounded, nourished, and aligned.

01/14/2026

We have now crossed the threshold of the winter solstice, a time when the days slowly begin to lengthen and the light gradually returns. While this shift offers a sense of hope and renewal, we remain in the heart of winter—a season that gently invites us inward. Winter encourages reflection, restoration, and the laying of a strong foundation to support the growth and vitality of spring.

This is an ideal time to restore and refine your health practices, nurturing resilience and balance so you feel supported and energized as you prepare for the more outward-facing energy of the seasons ahead.

Last month, we explored the mindfulness practice of journaling as a powerful tool for reflection. As we continue into the new year, we invite you to consider what shifts you’d like to make in your wellness journey. For some, this may include a cleanse; for others, it may mean committing to a new movement or exercise routine. Whatever your intentions, we are here to support you every step of the way as you align with your health goals throughout the year.

We are also delighted to welcome a new provider to Amber Wellness Group, Dr. Soledad Diaz. Please scroll on to learn more about her background, along with other helpful health highlights this month.

With gentle support and guidance,

Dr. Lisa, Dr. Meghan, Dr. Sol, Kendall, Michelle, & Emma

01/09/2026

Winter Citrus Salad with Feta

For the dressing:

1/2 cup tahini
1/4 cup lemon juice (from 2 lemons)
3 Tbsp. olive oil
2 Tbsp. pure maple syrup
3 tsp. kosher salt

For the salad:

3 heads Little Gem lettuce, cut into bite-size pieces (about 10 cups)
1 head radicchio, cut into bite-size pieces (about 4 cups)
3 blood oranges, peeled and sliced into half-moons
1/2 cup roasted pistachios, chopped
1/2 cup chopped Medjool dates (about 5 to 6 dates)
6 oz. feta cheese, cubed
Kosher salt and black pepper, to taste

Directions

1
Make the dressing: Whisk together the tahini, lemon juice, olive oil, maple syrup and salt in a medium bowl. While whisking, slowly drizzle in ¼ cup hot water, 1 tablespoon at a time, until smooth and combined.
2
Assemble the salad: Combine the lettuce, radicchio, oranges, pistachios, dates and feta in a large bowl. Drizzle in about ¾ cup of the dressing and toss to coat. Season with salt and pepper to taste. Serve with the remaining dressing.

01/06/2026

Ginger and Turmeric Curry Paste
4 medium garlic cloves, roughly chopped
5 medium shallots, roughly sliced
1 (3-inch) piece fresh ginger, peeled and roughly sliced (about 1 1/4 ounces)
3 serrano chiles, stems removed, roughly sliced
2 teaspoons fresh lime juice
2 teaspoons ground cumin
2 teaspoons ground turmeric
1 teaspoon ground coriander
1/4 cup good-quality coconut oil
Garlic Oil
1/4 cup olive oil
1 large garlic clove, very thinly sliced

Soup
1 tablespoon olive oil
4 cups vegetable stock (such as Swanson)
1 (13.5-ounce) can coconut milk
10 ounces uncooked udon noodles
1 1/2 teaspoons fine sea salt, plus more for boiling noodles
1 (5-ounce) bunch Swiss chard, stems removed, roughly chopped
2 scallions, finely chopped
1 cup fresh cilantro leaves
1 lime, quartered, for serving

Make the ginger and turmeric curry paste
Combine garlic, shallots, ginger, chiles, lime juice, cumin, turmeric, and coriander in a blender or food processor, and pulse until ingredients are finely chopped. Add coconut oil and pulse until ingredients form a smooth paste. (Keep any unused paste in an airtight container in refrigerator up to 7 days, or freeze in an airtight container.)

Make the garlic oil
Heat olive oil in a small saucepan over medium-high. Add the garlic slices and cook until sizzling, 30 to 40 seconds. As soon as you see any sign of browning, remove from heat immediately, as the garlic will continue to cook and turn completely golden in the hot oil.

Make the soup
Heat a deep, high-sided skillet over medium-high and drizzle with olive oil. Add 1/2 cup ginger-turmeric curry paste. Reduce heat to low and cook, stirring constantly, until aromatic, 2 to 3 minutes. Stir in vegetable stock and coconut milk. Let simmer 6 to 8 minutes to allow the flavors to meld.

Meanwhile, bring a large pot of salted water to a boil and add noodles. Cook according to package directions for al dente. As soon as the noodles are al dente, drain and rinse under cold running water. Divide noodles evenly among 4 serving bowls.

Season broth with salt. Turn off heat and stir in chard. To serve, ladle broth mixture over the noodles. Top with scallions and cilantro; drizzle with garlic oil. Serve with lime wedges.

01/02/2026

Happy New Year!

Immune Support on Fullscript

Check out our immune support page on Fullscript to stock up for the Winter. Its great to have things on hand so that you can grab them when you need them. Think about giving your body good quality nutrient and plenty of rest any time you are starting to feel run down.

12/30/2025

Winter Special

Kendall Ash LAc has become a wonderful part of our care team and we are thrilled to have her on board offering acupuncture and abdominal massage.

Leave a review for Kendall this month and you’ll be entered into a drawing to win a $25 gift card. We’ll pick a winner at the end of each month!

Continue to support focus, energy, and immune support! Enjoy $5 off your B12 shot. Now scheduling with Kristy, our MA - a quick and easy way to boost immune system this Winter.

Call now to schedule an appointment!

12/26/2025

Herbal Spotlight: Saffron
A Gentle Ally for the Winter Heart

Saffron has long been treasured not just as a spice, but as a medicine of the heart. In traditional herbal systems, it is known for lifting the spirits, warming the body, and bringing light during the darker seasons. Saffron blooms briefly each year, pushing up through the cool autumn soil, offering its vivid purple petals to the world. At its center are the bright red stamen, reaching upward toward the light - a beautiful mirror of how this plant works in the body, gently encouraging joy, clarity, and emotional warmth from within.

Herbalists often call it a “gladdening” herb, one that helps soften sadness, ease irritability, and bring emotional balance without overstimulation. Modern research echoes what traditional wisdom has long observed: saffron supports neurotransmitter balance, cognitive function, and nervous system calm, making it a lovely ally for mood, focus, and seasonal heaviness.

As with all plant medicines, saffron is best chosen with intention and individual guidance of your practitioner. Using a high-quality standardized extract is important. This is not a stimulating herb that forces change, but one that gently reminds the nervous system how to orient toward light and pleasure again

12/24/2025

Happy Holidays! We will be closed to celebrate the holidays with our loved ones! Have a wonderful holiday season!

12/19/2025

Winter has a way of turning the volume down on the outside world and turning it up on what’s happening internally. Journaling during this season doesn't have to be about fixing yourself, setting goals, or forcing insights. It’s simply a way to check in with your body and energy and notice what’s actually there.
Journaling has real physiological benefits that directly support our nervous system, brain, and overall health. A consistent practice can help regulate the stress response by decreasing activity in the amygdala, the part of the brain responsible for threat detection. When we put thoughts and emotions into words, the brain shifts out of fight-or-flight and into a more regulated, reflective state.
Writing helps the brain organize experiences, connect patterns, and create meaning, which can reduce rumination and mental overwhelm. Studies have linked regular reflective journaling to improved mood, better sleep quality, enhanced immune function, and even reduced inflammatory markers. By slowing the mind and giving the body space to process stress, journaling becomes a simple but powerful tool for emotional regulation, hormonal balance, and long-term well-being - especially during seasons of transition, rest, and reflection.
Below is a link to a few writing prompts. These are meant to be approached casually. You don’t need to answer all of them, and there’s no right way to respond. Let one or two stand out, jot a few lines, or just sit with the question as you move through your day.

12/16/2025

Adrenal and thyroid health are closely connected, and winter tends to highlight that relationship. When blood sugar swings from long gaps between meals, sugary treats, or holiday indulgences, the adrenals have to work harder to keep energy stable. Over time, this added stress can influence thyroid function and contribute to fatigue, anxiety, and disrupted sleep.

When cortisol is dysregulated
Chronic stress, disrupted sleep, and blood sugar swings can suppress TSH signaling and slow T4 → T3 conversion. This can look like:

fatigue
cold intolerance
brain fog
slowed digestion
hair shedding
irregular cycles
increased anxiety

Supporting Both Systems Together
Morning light exposure to stabilize cortisol and circadian rhythm. Get natural light within 30 minutes of waking, taking a morning walk is a great way to do this!
Wait at least 1 hour after being awake to consume caffeine, make sure to have breakfast with 20-30 grams of protein within 30 minutes of waking up and before coffee.
Regular meals with protein and fiber to reduce blood sugar crashes. Prioritize protein and fiber rich meals prior to holiday gatherings to help reduce overeating and blood sugar spikes.
Gentle movement (walking, Pilates, yoga, sauna) rather than over-exercising
Prioritizing sleep as a non-negotiable treatment

For many people, evaluating thyroid function alongside adrenal patterns (via bloodwork or salivary hormone testing) gives a clearer picture of what the body needs and helps us tailor a personalized plan.

12/13/2025

As we move into the darker, colder months, our bodies start to nudge us - quietly at first - to slow down. Winter isn’t just a date on the calendar; it brings real shifts in how we feel day to day. It’s common to notice changes in mood, energy, sleep, digestion, cravings, and how well we handle stress. These changes are normal, but they can feel challenging when we’re trying to keep up the same pace. This month, we are sharing gentle, practical ways to support your hormones, nervous system, and overall resilience as we ease into the winter season together.

With heart and presence,

Dr. Lisa, Dr. Meghan, Dr. Jade, Kendall, Michelle, Kristy, & Emma

11/28/2025

In Chinese medicine, the winter season corresponds to the Water element and the Kidney system: a time of deep rest, inner reflection, and conservation of energy. The Kidneys are viewed as the foundation of vitality, reproductive health, and hormonal balance, including pelvic and menstrual wellness. This season invites us to slow down, nourish ourselves, and cultivate practices that support restoration: warming, mineral-rich foods like soups, broths, root vegetables, and black-sesame or seaweed nourishments; gentle movement such as yin yoga, tai chi, or mindful walking; and moments of stillness through meditation, breathwork, or journaling. By honoring the body’s need to turn inward and replenish, we strengthen our Kidney energy, support pelvic and reproductive health, and build resilience for the seasons ahead.

Address

1944 NE 45th Avenue
Portland, OR
97213

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+19713190045

Website

http://www.amberwellnessgroup.com/

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Our Story

We are a primary care integrative clinic focused on whole family wellness, with competencies in acute and chronic conditions, as well as women’s health, fertility and integrative cancer care.

We take pride in our expertise, our whole-hearted approach, the time we take with each patient, our open minds and our listening skills, that enable us to explore the full breadth of treatment possibilities.

We are dedicated to providing you with options and supporting your autonomy. We believe it is important for you to understand your path to wellness, so you have the confidence—and the courage—to take steps toward the lifelong health you desire.

We take a collaborative approach, consulting with each other and with your healthcare team outside Amber Wellness Group. We give you the straightforward, honest recommendations you need to actively participate in your own Wellness Care.