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Naturologie

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Naturologie, Alternative & holistic health service, 1220 10th Avenue Northeast, Sammamish, WA.

Naturologie was created by experienced physicians to support your journey toward optimal health by providing the best pharmaceutical grade dietary vitamins, supplements and medical foods available.

08/29/2026

Wondering what to do with that surplus of zucchini from your garden? Look no further! This grain-free and sugar-free zucchini bread is both moist and delicious. Bon Appétit!

This recipe has been adapted from wholesomeyum.com.

ZUCCHINI BREAD

1 1/2 c. grated zucchini
1/2 c. butter
1/2 c. Besti Monk Fruit Allulose Blend or your preferred sugar-free sweetener
3 large eggs, at room temperature
2 t. vanilla extract
2 1/2 c. almond flour
2 t. cinnamon
2 t. baking powder
1/4 t. sea salt
1/8 t. xanthan gum
1 c. walnuts, chopped

Preheat oven to 325 degrees. Line an 8 x 5 inch loaf pan with parchment paper “sling”. (Cut the parchment paper to fit the width of the loaf pan and extend about 1 to 2 inches over the sides of the pan. The extended side edges will later serve as handles to lift your baked loaf out of the pan.)

Using a hand mixer, cream butter and sweetener together in a large bowl. Beat in eggs and vanilla extract.

In a separate bowl, combine the almond flour, cinnamon, baking powder, sea salt, and xanthan gum. Add to the wet ingredients and mix until combined.

Grate and measure out zucchini. Place the zucchini on top of a thin dish towel or several layers of paper towels. Wrap the zucchini up and then squeeze over the sink to remove excess water. Repeat to ensure as much water as possible is removed, then add to other ingredients. Stir well to combine.

Add in walnuts and stir until incorporated into the mixture. Scoop the batter into the prepared baking pan, slightly rounding the top. Smooth out the top with slightly wet fingers.

Bake for 40 to 50 minutes until the top is lightly browned. Lightly cover the loaf with foil in a tent-like fashion and bake until an inserted toothpick comes out clean, about 10 to 20 more minutes.

Let cool in pan for 20 minutes, then remove and cool completely before slicing.

08/19/2026

Small daily habits accumulate over time, forming either a solid foundation of health or a pattern of decline. It is your consistent decisions that matter more than rare, great efforts.

𝗦𝘁𝗮𝗿𝘁 𝗲𝗺𝗯𝗮𝗿𝗿𝗮𝘀𝘀𝗶𝗻𝗴𝗹𝘆 𝘀𝗺𝗮𝗹𝗹. If you want to drink more water, start by leaving a glass on your nightstand each night. If you want to move more, start with a five-minute walk. Small wins build momentum and confidence far more effectively than ambitious overhauls that soon fizzle out.

𝗔𝗻𝗰𝗵𝗼𝗿 𝗻𝗲𝘄 𝗵𝗮𝗯𝗶𝘁𝘀 𝘁𝗼 𝗲𝘅𝗶𝘀𝘁𝗶𝗻𝗴 𝗼𝗻𝗲𝘀. This is one of the most effective strategies in behavioral science. Want to take vitamins consistently? Put them next to your toothbrush. Want to stretch daily? Do it right after you pour your morning coffee. Pairing a new behavior with an existing routine dramatically increases follow-through.

𝗧𝗿𝗮𝗰𝗸 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗽𝗲𝗿𝗳𝗲𝗰𝘁𝗶𝗼𝗻𝗶𝘀𝗺. A simple journal, a habit app, or even a paper checklist can help you see your progress. Missing one day doesn't erase your progress. Getting back on track the next day is what matters.

𝗠𝗮𝗸𝗲 𝘆𝗼𝘂𝗿 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝘄𝗼𝗿𝗸 𝗳𝗼𝗿 𝘆𝗼𝘂. Fill your fridge with foods you want to eat more of. Set out your walking shoes the night before. Remove friction from good habits and add friction to the ones you're trying to reduce.

Instead of seeing yourself as someone falling behind in health, see yourself as someone actively building it — today, one small step at a time. Every positive decision you make now is a gift to your future self, a decade from now.

❤️

08/13/2026

Research shows that consistent lifestyle behaviors are among the strongest predictors of long-term health outcomes. Small, repeated actions influence blood sugar regulation, cardiovascular function, immune strength, and mental clarity — often more meaningfully than any single dramatic intervention.

Here are some simple lifestyle shifts that lead to surprisingly powerful long-term benefits:

1) Mindful eating (simply slowing down, tasting your food, and stopping when you're satisfied) supports better digestion, more stable energy, and a healthier relationship with food.

2) Morning movement, even just ten to fifteen minutes of gentle stretching, walking, or yoga, signals your body to wake up, boosts circulation, and sets a grounding tone for the day.

3) Consistent hydration is deceptively powerful. Many people walk around mildly dehydrated without realizing it, experiencing low energy, brain fog, and poor digestion as a result. Drinking water steadily throughout the day, rather than in large gulps all at once, keeps your body running more efficiently.

4) Regular time outdoors, even brief daily exposure to natural light and fresh air, supports mood, circadian rhythm, and immune function in meaningful ways.

5) Prioritizing sleep may be the single highest-return wellness habit available to you. Everything functions better when you're well-rested.

08/08/2026

Research shows that having at least 25 grams of protein at breakfast can change how you feel, think, and function all day. This isn’t a complicated trick or strict diet rule. It’s simply good nourishment, working as nature intended.

Studies suggest that eating protein in the morning helps regulate hormones like ghrelin, which is often called the “hunger hormone.” This helps keep your appetite in check all day. You may have fewer cravings for sugary snacks, avoid afternoon energy crashes, and enjoy a steadier mood.

Twenty-five grams of protein might sound like a lot at first, but once you see it on a plate, it’s actually very doable, even on busy mornings.

Here are some easy, real-food combinations to help you reach that goal:

𝗘𝗴𝗴-𝗯𝗮𝘀𝗲𝗱 𝗯𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁𝘀 are one of the simplest options. Three large eggs give you about 18 grams of protein. If you add some cottage cheese or a small serving of smoked salmon, you’ll easily reach your goal.

𝗚𝗿𝗲𝗲𝗸 𝘆𝗼𝗴𝘂𝗿𝘁 is a great choice. One cup of plain, full-fat Greek yogurt has 17 to 20 grams of protein. If you add h**p seeds (about 3 grams per tablespoon) and a handful of nuts, you’ll go over 25 grams without much effort.

𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝘀𝗺𝗼𝗼𝘁𝗵𝗶𝗲𝘀 are a great option if you like to drink your breakfast. Blend a scoop of good-quality protein powder with unsweetened almond milk, a banana, a tablespoon of almond butter, and a handful of spinach. This gives you 25 to 30 grams of protein, and it only takes five minutes.

𝗦𝗮𝘃𝗼𝗿𝘆 𝗹𝗲𝗳𝘁𝗼𝘃𝗲𝗿𝘀 are often overlooked. Try reheating last night’s chicken and roasted vegetables, then scramble in a couple of eggs. It’s delicious, satisfying, and full of protein.

07/30/2026

Creatine is among the most researched supplements in sports and clinical nutrition, supporting improved strength and endurance, faster recovery, and greater lean body mass. Creatine offers benefits beyond physical performance, including optimal cognitive function, mood support (particularly during stress or sleep deprivation), and support for longevity and healthy aging.

✓ Enhances muscular performance, strength, and endurance
✓ Accelerates recovery and reduces muscle damage
✓ Boosts muscle protein synthesis and lean body mass
✓ Promotes longevity and healthy aging
✓ Supports optimal cognitive function and mood
✓ Convenient, pure, and highly bioavailable

Ideal for resistance trainers, endurance athletes, older adults fighting sarcopenia, individuals with high mental demands, or anyone looking for evidence-based support for energy, muscle, brain, and long-term health.

Learn more about the benefits of creatine in this article from our Health Library: https://naturologie.com/library/is-creatine-right-for-women-over-40-mp1dn

07/25/2026

Research shows that improving oxygen efficiency can lead to more energy, better heart health, sharper mental clarity, and longer lives. You don't need to run marathons or drastically change your lifestyle. Small, consistent daily habits can create lasting change.

1. Practice Nasal Breathing Throughout the Day
Most people breathe through their mouths without even realizing it. Try keeping your mouth closed during light activity like walking or light chores. Nasal breathing supports calmer, more effective oxygen use.

2. Try Box Breathing Once a Day
Box breathing is simply: inhale, hold, exhale, hold, each for four counts, and repeat. It trains your nervous system and helps your body get used to carbon dioxide, which significantly affects how well your cells absorb oxygen.

3. Go for a Brisk Daily Walk
A 20- to 30-minute brisk walk — where you're breathing a little harder but can still hold a conversation — gently challenges your cardiovascular system and helps it become more efficient over time.

4. Add Interval Movement to Your Routine
Once walking feels comfortable, try adding short bursts of slightly higher intensity. Walk briskly for two minutes, then slow down for one — and repeat. These gentle intervals prompt your aerobic system to adapt and grow stronger.

5. Spend Time in Nature
Spending time outdoors near trees, water, or green spaces exposes you to fresher, oxygen-rich air and encourages deeper breathing. Nature also reduces stress hormones, supporting healthier breathing. Just 10-15 minutes of outdoor time each day can boost respiratory health and leave you feeling energized.

07/16/2026

This Kung Pao Tofu recipe is a very satisfying vegetarian version of the classic. The key to this dish is pressing the tofu to expel excess water, which helps the flavors absorb better and improves the texture. Bon Appétit!

This recipe has been adapted from The New York Times.

KUNG PAO TOFU

For the Tofu
1 (12 to 14 oz.) package of extra firm tofu
1/4 c. cornstarch
salt
Avocado or grapeseed oil, for cooking

For the Sauce
1/4 c. soy sauce
2 T. brown sugar
2 T. hoisin sauce
2 T. rice wine
1 T. rice wine vinegar or black vinegar
2 t. toasted sesame oil
1/4 t. finely ground white pepper
3 garlic cloves, finely grated
1 (1 inch) piece fresh ginger, peeled and freshly grated
2 t. cornstarch
1/3 c. water

For the Dish
1 red bell pepper, cut into 1/2-inch squares
2 celery stalks, cut into 1/4-inch slices
4 scallions, cut into 1-inch pieces
Crushed Tianjin chiles or crushed red pepper flakes, to taste
1/3 c. roasted peanuts

Prepare the tofu: Squeeze excess water from the tofu block. Wrap the tofu in several paper towels. Place the wrapped tofu on a plate, then set a heavy pan on top. Let stand for up to an hour, replacing the paper towels about halfway through. Unwrap the tofu and cut it into 1/2” to 3/4” cubes. Place the cubes in a medium bowl, sprinkle with salt, and toss with ¼ c. cornstarch. Set aside.

Prepare the sauce: Whisk all sauce ingredients together in a medium bowl. Set aside.

Time to cook: Heat a large, heavy skillet over medium-high heat and add enough oil to coat the bottom of the pan. Spread the prepared tofu in a single layer. Cook until golden brown, then flip to cook the other side. Remove from the pan.

Add the red bell pepper, celery, and scallions to the pan. Stir occasionally and cook until the vegetables begin to char, about 4 minutes. Add the crushed chili or pepper flakes and cook for 1 minute. Add the sauce and let it simmer and thicken for about 2 minutes. Add the cooked tofu and peanuts. Gently stir to coat. Serve over cauliflower rice.

07/09/2026

Understanding when to take your supplements is one of the simplest ways to get meaningfully more from your wellness investment.

Here are a few tips to maximize the benefits of your supplementation routine:

✔ Fat-soluble vitamins (e.g., vitamins A, D, E, & K) and omega-3s should always be taken with a fat-containing meal for optimal absorption.

✔ Certain amino acids, enzymes, and probiotics are more effective on an empty stomach or away from meals to avoid competition and degradation.

✔ Your circadian rhythm matters — stimulating nutrients belong in the morning; calming, sleep-supportive supplements fit best in the evening.

✔ Competing nutrient pairs (such as calcium and iron, or calcium and magnesium at high doses) should be scheduled at different times of day to avoid absorption interference.

✔ Consistency over timing perfection — a supplement taken at a slightly imperfect time every day outperforms a perfectly timed supplement taken irregularly.

We discuss these tips, and a whole lot more, in our Health Library. Follow this link to learn how to maximize your benefits: https://naturologie.com/library/timing-your-stack-does-it-matter-movsp1o6

07/03/2026

Creatine is one of the most well-researched, naturally occurring compounds in the human body — and science increasingly shows that its benefits extend far beyond bigger biceps.

Your body produces some creatine naturally in the liver and kidneys, and you can get small amounts from meat and fish. But research suggests that many people — especially those who don't eat much animal protein — may have lower creatine stores than what's considered optimal for everyday function.

When you supplement with , you're essentially giving your body's natural energy system a reliable boost. It's less about "building bulk," and more about helping your body function with a little more ease and resilience.

Creatine works best as part of a whole-body approach — paired with regular movement, quality nutrition, restful sleep, and personalized wellness guidance.

To learn more about the benefits of , follow this link to learn more: https://naturologie.com/library/is-creatine-right-for-women-over-40-mp1dn8yb

06/26/2026

The lymphatic system helps gather excess fluid, clear out cellular debris and pathogens, and guide immune cells to where they're needed most. It works quietly behind the scenes to keep you healthy and feeling your best.

The lymphatic system, unlike your circulatory system, does not have its own pump. Thankfully, supporting your lymphatic system is easy when you practice these 3 daily habits!

Learn more about the lymphatic system, its role in everyday health, and how you can best support it in our Health Library at https://naturologie.com/library/your-lymphatic-system-needs-movement

Address

1220 10th Avenue Northeast
Sammamish, WA
98029

Opening Hours

Monday	7:30am - 12pm
Tuesday	9am - 7pm
Wednesday	4pm - 6pm
Thursday	10am - 7pm
Friday	7:30am - 12pm
Saturday	9am - 1pm

Telephone

+14255578900

Website

https://www.naturologie.com/

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