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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.

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.

11/25/2025

One of the most supportive things we can lean into during this season is connection. And not just social interaction, but meaningful, heart-centered connection that reminds us we belong.

Research continues to show that one of the strongest predictors of longevity and emotional wellbeing is our relationships. Cultures where people live the longest and most joyfully often share one core feature: a strong sense of community. They eat together, care for one another, laugh, move through hardship alongside others, and engage in everyday rituals that affirm belonging. On a physiological level, connection is truly medicine.

Being with others in a way that feels safe and nourishing:

Releases oxytocin, the hormone that supports trust, bonding, and calm
Reduces stress hormones like cortisol
Strengthens the immune system
Improves cognitive flexibility and emotional resilience

In contrast, loneliness, especially chronic loneliness, has been shown to increase inflammation, disrupt hormones, and negatively affect cardiovascular and immune health.

This is why shared life matters. Community is not just emotional support; it is biological nourishment.

But building or nurturing community doesn’t have to feel overwhelming or perfect.

It can be simple:

Choose one person you’d like to reconnect with and invite them for a slow walk.
Share a meal with someone you feel safe with (it doesn’t need to be fancy—soup counts).
Join a class, group, or volunteer space that aligns with what you care about.
Ask for support—and let yourself receive it. This is part of being human.

This season invites us to create quality moments, not perfect ones.

Even one unhurried cup of tea, one shared laugh, one evening spent with good company can nourish your nervous system in ways that last long beyond the moment.

Connection reminds us that we are held, we are part of something, and we don’t have to navigate this life alone.

11/21/2025

Savory “Sausage” Breakfast Bowl

Ingredients

Sautéed Veg:
1–2 tsp avocado oil
1/2 cup diced white onion
1 big handful of kale, de-stemmed and chopped
1 cup sliced mushrooms

Sausage Breakfast Bowl:
1–2 tsp avocado oil
Hilary’s Eat Well Spicy Veggie Sausage
1/2 avocado, sliced
salsa or hot sauce
1/4 cup cooked quinoa
1/2 cup sweet potatoes, steamed

Instructions
Cook the quinoa and steam/roast your sweet potato if you haven’t already done so.
Heat the avocado oil over medium low heat in a small saucepan. Add the Hilary’s Eat Well Spicy Veggie Sausage and heat for 6 minutes on each side.
While the sausage patty is heating, sauté the kale, mushrooms, and onions. Preheat a skillet to medium-high heat with a drizzle of avocado. Add the onion and cook for 2-3 minutes until the start to soften and get fragrant. Add the sliced mushrooms and cook for 5-8 minutes until tender and lightly browned. Don’t stir too often in order to let them brown. Add the kale and cover the pan with a lid for 1-2 minutes to allow the kale to wilt.

To assemble the breakfast bowls, add the quinoa to a bowl with the kale mushroom onion mixture and steamed sweet potato. Top with the Hilary’s Eat Well Spicy Veggie Sausage and avocado and salsa. Serve immediately!

11/19/2025

https://ow.ly/HZGk50XufWc
Join Dr. Lisa tonight at 5:30 for a talk as she explores the power of mindfulness and meditation through the lens of integrative oncology. Learn how simple, intentional practices can support healing, reduce stress, and strengthen the mind-body connection throughout the cancer journey.

There is still time to register! Can't wait to see you there!

11/17/2025

Feel Better Chicken Soup

Ingredients
1–2 tablespoons olive oil
one large onion, diced (or sub 2 fat shallots, or two leeks)
one cup celery, chopped
2 tablespoons fresh ginger, chopped
4–8 garlic cloves, rough chopped (I like 8)
4 cups chicken broth or stock
2 cups water
1 teaspoon salt
2 bay leaves
1/4 teaspoon white pepper (or use black pepper)
1 1/2 lbs chicken thighs, boneless, skinless ( or use breasts-if very large, cut in half) or bone-in chicken thighs, please see notes )
lemon juice to taste
pinch chili flakes
scallions, cilantro or Italian parsley
a drizzle of toasted sesame oil (optional, tasty)

STOVE TOP INSTRUCTIONS:

*If using skin-on chicken thighs, please see notes. Heat oil in a big pot or dutch oven over medium heat. Add onion, celery, garlic and ginger and saute until fragrant, about 3-4 minutes. Lower heat to med- low and continue sauteeing until golden, 3-4 more minutes.
Add the chicken stock, water, salt, white pepper, bay leaves and skinless chicken. Bring to a boil. Cover, and lower heat so it’s gently simmering, covered for 20 mintues. If using breasts, check at 15. Bone-in thighs may take 25-30.
Test a piece of chicken for doneness by pulling meat apart with two forks. It should come apart easily and look opaque. When done, shred the rest of the chicken, then return to the pot and simmer gently for 5 more minutes.
Squeeze with lemon, taste, and adjust broth. You can add more salt of needed, or if too salty for your taste, water down with a little water. I prefer ours salty, lemony, and unctuous, especially if adding a starch (like rice, noodles or beans) which will temper the salt quite a bit. Up to you. If the soup tastes bland, it needs salt.

Ladle it over cooked rice or noodles or just on its own.
Garnish with scallions or cilantro (or both) and a drizzle of sesame oil if you like and chili flakes (or chili paste or sriracha).

11/14/2025

Many women experience tension, pain, or discomfort in the pelvic area at some point in their lives. The pelvic bowl is not only a structural center of the body, but also a core of emotional and energetic holding. When there is imbalance here, it can affect everything from menstrual cycles and digestion to mood, intimacy, and overall vitality.

This month, we’re highlighting how acupuncture can gently support pelvic floor health by improving circulation, calming the nervous system, and helping release long-held patterns of tension. If you experience pelvic or lower back pain, menstrual discomfort, nerve pain, or changes in bladder or bowel function, acupuncture may be a supportive addition to your treatment plan.

11/10/2025

Ingredients
2 beets, preferably 1 red and 1 golden, peeled and chopped into 1-inch chunks
1 large carrot, roll cut into 1-inch chunks
3 parsnips, chopped into 1-inch chunks
1 medium sweet potato, chopped into 1-inch chunks
1 turnip, chopped into 1-inch chunks
Extra-virgin olive oil, for drizzling
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh sage leaves
1 tablespoon fresh thyme leaves
Sea salt and freshly ground black pepper
Crispy Sage and Sage Oil
2 tablespoons extra-virgin olive oil
10 fresh sage leaves
Cozy, Grounding, Roasted Root Vegetables
Instructions
Preheat the oven to 425°F and line two baking sheets with parchment paper.
Place the beets and carrots on one baking sheet and the parsnips, sweet potato, and turnip on the other.
Drizzle the vegetables with olive oil and sprinkle with the rosemary, sage, thyme, pinches of salt, and several grinds of pepper. Toss to coat and spread evenly on the baking sheets.
Roast for 25 to 50 minutes, or until tender and browned around the edges. The parsnips, sweet potato, and turnip will bake for less time. The beet and carrot will roast longer.
Make the crispy sage: Line a plate with paper towels. Heat the olive oil in a small saucepan until bubbling, add the sage leaves, stir, and cook until crisp, about 1 minute. Remove the leaves from the oil and transfer to the prepared plate to drain. Reserve the oil for serving with the vegetables.
Remove the vegetables from the oven and toss with 1 tablespoon of the sage oil. Transfer to a platter and top with the crispy sage leaves.

11/07/2025

As the days become shorter and the air cools, many of us naturally feel a pull to slow down. We’re moving from the bright, active energy of summer and early fall into a season that invites softness, quiet, and reflection. And this year, that shift may feel especially meaningful. The world feels heightened right now, there is collective uncertainty, fear, tension, and emotional overwhelm. It’s understandable to feel unsettled or tender.

In times like these, we need connection and community more than ever. The nervous system is strengthened through safe relationships and being with others who help us feel grounded, seen, and supported. Whether that’s family, close friends, neighbors, or the communities we are intentionally building, we don’t have to navigate this season of life alone.

This time of year asks us to gently soften the pace, to breathe a little deeper, reach for each other, share meals, and find small rituals that remind us of what’s steady and nourishing.

With heart and presence,

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

10/31/2025

Happy Halloween! Here is our spookily good recommendation for a pre-candy meal!

Hearty Wild Rice Soup

Ingredients
1 cup wild rice uncooked
1 tbsp fresh thyme leaves
10 cups water
2 sweet potatoes peeled and chopped
1 cup butternut squash, fresh or frozen cubed
½ cup frozen corn
3 carrots peeled and chopped in rounds
1 stalk celery cut thin
15 oz chickpeas canned, drained
2 tsp salt
2 tbsp onion powder
1 tbsp garlic powder
1 tbsp smoked paprika
1 tsp oregano
3 bay leaves
2 tbsp tomato paste
black pepper to taste

Instructions
1. in a large pot on high heat, bring wild rice, fresh thyme and water to a boil.
2. Meanwhile chop the sweet potato, carrots, butternut squash, and celery. Add to the boiling soup.
3. Add the chickpeas, corn, salt, onion powder, garlic powder, smoked paprika, oregano, bay leaves, and tomato paste. Continue to boil until rice and vegetables are tender. This will take 45- 60 minutes from start to finish.
4. Enjoy within 5 days when cooled and stored properly in the refrigerator. It will last up to 3 months in the freezer.

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.