Fat Soluble Vitamins and You

We all know they are important but knowing why, how to get them, how to absorb them and where to find them make it much easier (and fun).

First off, the fat soluble vitamins are vitamins A D E and K

They impact everything from hormones, to immune function, to eyesight, bone health, and more.

They are stored in your body longer than water soluble vitamins’

Fat soluble vitamins need to be eaten with fat in order to absorb them.

So, you need to be able to absorb fat to digest them. This means you need your gallbladder releasing bile to help emulsify fats and your pancreas releasing lipases in order to break them down, and you need your intestinal lining in tact so you can absorb them.

Because, as my teacher Andrea Nakayama says, we are not just what we eat but what we can do with the foods and nutrients we eat.

Let’s break them down and get practical

Vitamin A- Vitamin A was named because it was the first vitamin discovered, so it naturally is vitamin A.

Symptoms of low vitamin A include night blindness, increased infections, and bumps on the skin.

Someone might need extra vitamin A if they have pancreas issues or problems with bile, liver disease, chronic alcohol use, zinc deficiency, people on cortisone (problem converting), protection from smoke/smog, and high iron intake.

Benefits of vitamin A include a healthy immune response including increased white blood cells (fight bacteria and viruses) and increased antibody response (especially IgA in the respiratory system and digestive system mucus membranes). It is important for eye health, skin disorders, cancer prevention and immune health.

Food sources of vitamin A come in two forms, vitamin A itself and provitamin A sources or carotenes. The latter can be converted into vitamin A (liver function is important here) but you need much more carotenoids or beta carotene because we absorb less of it.

  • Vitamin A Retinol- kidney, liver, butter, whole milk, egg yolks, fish, poultry
  • Carotenoids- dark leafy greens, yellow/orange vegetables like carrots and yellow peppers, sweet potatoes, yams, squash, apricots, dandelion root, micro algae (spirulina)

Vitamin D- Vitamin D is actually more of a hormone than a vitamin and is also called the sunshine vitamin.

Every single cell in the body respond to only 2 things, Vitamin D and thyroid hormone (in other words, they are super important!)

Benefits of vitamin D- bone health is dependent on functional levels of vitamin D (regulates serum calcium), immune enhancement and keeping a healthy immune system, disease prevention (direct access to genetic material, epigenetics), helps with pain management, blood pressure regulation.

Food sources of vitamin D- Cod liver oil, mackerel, salmon, herring, butter, egg yolks, liver. We can also make vitamin D from the sunshine. When the sun hits our skin cholesterol in skin layer converts to D3. D3 travels to the liver and is converted into 25-OH D3. This then travels to the kidneys and converts to 125 hydroxy D3 (Boron is important here as well as kidney and liver health).

Testing for vitamin D is easy and important

Vitamin E- Vitamin E is a family of vitamins and is a very important antioxidant.

People at increased risk of vitamin E deficiency- Someone with IBD, cystic fibrosis, general gastrointestinal issues or surgeries.

Deficiency symptoms- nerve damage, weak muscles, poor coordination, involuntary movement of the eye, hemolytic anemia high oxidative stress.

Vitamin E protects cells from damage (it reacts to free radicals and neutralizes them before they can do damage to the cell membrane).

Uses of vitamin E include antioxidant use, hormone balance for women (including help with fibrocystic breasts, cramps, hot flashes, and menopause issues), stabilizes blood fats, protects blood vessels, immune support

Forms of vitamin E- l-alpha tocopherol is synthetic while d-alpha is natural (but there are many more natural forms)

Sources of vitamin E- seeds, nuts, whole grains, asparagus, avocados, berries, green leafy vegetables, tomatoes, wild rose hips, eggs

Vitamin K- This vitamin got its name from a German word for clotting.

Vitamin K helps with blood clotting, bone health, red blood cell formation and reduces excessive menstrual flow

Food sources- Kale, green tea, turnip greens, spinach, broccoli, natto, chlorophyll is a great source, brassica, sea vegetables, grass fed butter, parsley, whole milk, hard cheese

Forms of vitamin K-

  • K1 (natural form from plants),
  • K2 (produced by specific gut bacteria),
  • K3 (synthetic form)


What foods can you add to increase your fat soluble vitamins?

Some people can get their fat soluble vitamins from foods and some people need to supplement. Do you know which is right for you?

Sources For This Article-

  1. Gitalis. Josh. Lecture #1. Therapeutic Nutrition and Supplements in Practice. 2021
  2. Bauman, Ed. Therapeutic Nutrition. Bauman Institute. 2019

Janel Anderson NC FNLP

Foundations of Health– Group starting Sept 12th!

Womens’ Hormone Club– Group each winter

Spring Cleanse– Group each spring

Wildfire Smoke And Your Physical and Emotional Wellness

The fires and smoke have always played a part in living out west but this summer in California it has been relentless and we still have months before any major snow lends a hand.

My heart goes out to those who have lost their homes and to all those working to keep the fires under control.

The smoke has gotten so bad consistently here in Tahoe we were unable to go outside for days/weeks, sports and school have been cancelled, and the wilderness is closed.

When thinking into wildfire smoke through a functional lens there are several areas to consider. Where there is so much we cannot control, there are several things we can do to make the impact of smoke less severe.

This is by no means a medical report but instead ways to think into how smoke might be impacting you and some action steps to support your body/mind/soul.

  1. Emotional– The emotional toll is huge as the fires persists. We wake up daily and check the air quality, the fire progress, sports cancellations, school cancellations, and the weather in hopes of a drop of rain. Now more than ever doing regular activities to help calm the nervous system is important. A few ideas are
    • Guided imagery. Here is a link to one I love from my friend Nancy Candea https://soundcloud.com/user-527248513/starry-night-meditation.
    • Adaptogen Herbs help support the Hypothalamus Pituitary Axis or HPA. Some of my favorites include Rhodiola, Eleuthero, Ashwagandha, Reishi mushrooms, and Holy Basil. These tinctures can be added to water daily and work better over time.
    • Calming Herbs that support the nervous system in the moment of stress are wonderful. Some of my favorites are sipping on teas made of Lemon Balm, Catnip, Lavender, and Chamomile.
    • Tapping is a great tool for relieving acute stress and more information can be found here about tapping  https://www.thetappingsolution.com/
    • Check in on friends. Connect with community. We need each other during these times. I have seen some amazing efforts made to support community already in Truckee.
    • Gratitude journal- I know I can complain a lot during these smokey days. It is helpful to remember the things we are grateful for even when it is hard. I picked this practice up again last week and will continue through the season.
    • Turn off your device for a set period of time. I know during these times I feel like I need to check it every second but putting it down and stepping away is important for the nervous system. Better yet, step away, stretch, do a guided relaxation, and make a cup of tea. Ymmm.
    • If you are having problems sleeping some of my favorite night time herbs are Kava Kava, Passionflower, California Poppy, and Valerian. I take these as tinctures in a small glass of water in the middle of the night if I wake up worried. Some people take these before bed if they cannot calm their worried mind.
  1. Physical– There are obviously a lot of ways smoke impacts our body physically. This is by no means all of them as it is just a start. Of course seek medical attention if you are having serious issues dealing with the smoke. These are some ideas to consider for supporting your body physically during the heavy smoke.
    • Smoke in our homes- HEPA filter (I love Air Doctor)
    • Dry air in the home- Humidifier
    • Smoke impacting the mucus membranes in the sinuses- Saline Solution or Netti Pot rinse
    • Smoke impacting the mucus membranes of the respiratory and digestive system- I love using the herbs Marshmallow root and Slippery Elm here. We have been making cold marshmallow infusions each night and drinking them the next day. We have also made slippery elm lozenges to help support the mucus membranes. My favorite is putting honey and slippery elm powder in my marshmallow tea. It is so soothing.
    • Increased oxidative stress- Making sure you are getting enough antioxidants to offset the increased free radicals from the smoke is a great place to focus. This can be done by increasing the amount of brightly colored vegetables you are eating, adding green juices, supplementing with liposomal glutathione (the body’s biggest antioxidant) or NAC (the precursor to glutathione) or vitamin C (another great antioxidant).
    • Most people have slowed down with exercise and moving their body during the heavy smoke. Doing indoor yoga, stretching at home, etc are great to keep the lymph system moving.
    • Our liver is meant to detox all day everyday and usually do a great job of this. With the increased demand with the smoke I am doing some small things to support my liver that include drinking dandelion tea, including lemon zest in my smoothies, going big on cruciferous veggies like broccoli, brussels, cauliflower, and turmeric.

Again, my heart is with everyone impacted by these fires. I keep telling my kids that they are learning to be some pretty resilient humans after the last 2 years.

Mad Love, Janel

Photo by Josh Edelson

Confused About Carbs?

If carbs confuse you, you are not alone.

Carbohydrates confuse people I work with all the time. People aren’t quite sure if they are good, bad, or what makes a carb a carb.

When anything is confusing I like to go back to science or physiology and break it down in a simple way so people can make the best choice for their body. Because we are all different.

Carbohydrates include fruit, veggies, grains, breads, cookies, muffins, milks, sugars, and more.

Carbohydrates are made of sugars, starch, and fiber. There are other important things in carbs that include minerals, vitamins, and phytonutrients (plant nutrients like antioxidants, anti-inflammatories, phytoestrogens, etc).  The ratios of each depend on the food itself and dictate if it is healthy or not so healthy.

Every carb you eat ends up being broken down into glucose. Glucose is the simplest form of sugar. Carbs begin chemical digestion in the mouth but primarily break down and are primarily absorbed in the intenstines. There, glucose travels into the bloodstream where it is then called blood sugar.  It can now travel to where it is needed to be used for energy or stored for fat for later. Insulin is needed to help glucose get into cells.

Some carbs breakdown and move quickly into your blood stream, causing a blood sugar spike.   And some move more slowly.

Simple carbs have fewer sugars bound together and move into your blood fast, spiking blood sugar. This is not optimal for balancing energy through out the day.

Complex carbs have many branches of sugars bound together, they are more complex, they are slower to break down and contain fiber. Fiber helps slow down the speed that glucose is absorbed into your blood. This helps balance energy throughout the day.

A few other benefits of fiber include feeding the healthy microbes in the gut that we rely on for hormone balance, immune health, brain health and more. Fiber also helps to keep our bowels moving which helps carry toxins and metabolites like estrogens out if the body.

Sometimes adding more fiber is hard for people with digestive imbalances. This could be due to a shortage of digestive enzymes and problems breaking them down or from bacteria being in the wrong places in the gut. Adding fiber slowly is important for these people while efforts are made to rebalance the gut. Sometimes when the body responds to certain foods negatively it is more telling about the condition of the body, not the food. This is where the concept heal before ideal comes into play.

One time that simple carbs are beneficial is if you are exercising at an anaerobic level (high heart rate) for a long enough time to need fuel. At this level your body only burns sugar for fuel, as opposed to fat which it can burn at an aerobic level for days if you are adapted.

Clearly, not all carbs are the same. Carbs have components that are important for all humans though. Focusing on a wide variety of brightly colored and unrefined carbs is best for sustainable energy and overall health.

Even if someone is eating keto or paleo, eating a large portion of complex and low sugar/starch carbs is essential for the vitamins, minerals, phytonutrients, and fiber.

A few of my favorite carbs are leafy greens, onions, garlic, mushrooms, sweet potatoes, apples, blueberries, black berries, millet, maple syrup, dry mango, herb pesto, broccoli, tomatoes and my favorite tartary buckwheat honey cake.

What are your favorite carbs? How do they work for your body?

Check out FOUNDATIONS OF HEALTH where we slowly add healthy food/lifestyle habits, tools, and tidbits over 10 weeks to help you become your own body’s expert.

Check out the Womens Hormone Club that runs every January

Janel Ferrin Anderson FNLP NC

Hello. I am Janel, owner of Mountain Rebalance. I am a board certified holistic nutritionist, a certified functional medicine nutritionist, I have my doctorate in natural medicine, am a family herbalist and I started out as an Ayurvedic yoga therapist. I obsess over why. Why symptoms and disease manifest and how food and lifestyle impact how we function. I help people understand their own body and explore the root cause of their symptoms or disease. Learn more about me here

Download any of these practical tools to help make health promoting food choices and find other valuable resources at my resource page

Healthy School Lunches- No Fights, Formulas!

Packing school lunches can be an empowering way to help your kids learn about eating for their health. Print out this cheat sheet and have them pick from each category when they pack their lunch. You can expand on this but keep the categories the same.

Fat-Protein-Veggie-Fruit

After that they can add what you allow in your family

But making sure they get fat, fiber, veggies and fruit will help them to feel balanced energy all day. It will make sure their muscles, brains, and immune systems get fed.

Happy back to school! xo Janel

Foundations of Health

Women’s Hormone Club

Spring Cleanse

Hello. I am Janel, owner of Mountain Rebalance. I am a board certified holistic nutritionist, a certified functional medicine nutritionist, I have my doctorate in natural medicine, am a family herbalist and I started out as an Ayurvedic yoga therapist. I obsess over why. Why symptoms and disease manifest and how food and lifestyle impact how we function. I help people understand their own body and explore the root cause of their symptoms or disease.

10 Practical Tricks To Help Uplevel Your Office Health

Wow was I being a hypocrite at the office!

Outside of the office I was checking off all the important components to health- moving my body regularly, having a consistent relaxation practice, eating nutrient rich whole foods, etc etc BUT I was shocked when I started tapping into my training watch at work and noticing how unhealthy I was being at the office!

It is stilly that it took me looking at my watch to see what was right in front of me but that it was it took.

My watch uses Heart Rate Variability to measure my stress during the day and I was not managing that stress well while at work.

So I stopped to think, what am I doing or what can I add to my day at the office to help shift the dial towards health?

10 ideas to bring health to your work life starting today.

  1. Eat a protein rich breakfast– This helps balance blood sugar and keep energy balanced so you can crush it at work with out worrying about a bonk before lunch. Some of my favorites are kale and eggs, or full fat yogurt with nuts/seeds/berries, or stewed apples with flax seeds, cinnamon, and mct oil, or ground lamb with onions, garlic, and broccoli.
  2. Get outside during the day and get some sunshine on your face– Taking just a few minutes to step outside, breath some fresh air, and get some sunshine on your face can help your mood, your vitamin D levels, your brain get more blood flow (yup, just standing up sends more blood and oxygen/nutrients to your brain), your stress levels melt, your hormones balance (melatonin and cortisol need to be synched up with light/dark), and more.
  3. Bring your lunch, or at least plan for lunch– Getting hungry at work with no plan stinks! That is when you bonk and reach for anything to make it through. By being organized and having a plan you can guarantee a nutrient dense meal to help support digestion, your immune function, your microbiome, your focus, your hormones and your work spark to get things done. My favorites are leftovers from dinner, soup, or a gigantic salad loaded with seeds/nuts, nutritional yeast, avocado, veggies, s/p and o/v.
  4. Get a plant to freshen up the room– Living plants in the room can clean up the air and make the environment feel better. These specific plants are known to clean the air- Spider Plant, Ficus, Boston Fern, Bamboo Palm, and Aloe Vera.
  5. Use smells– Essential oils can be used to uplift mood, ease tension and shift gears. Of course be mindful of co-workers but using essential oils in a diffuser or just a little spray here and there can bring all sorts of workplace magic. Some of my favorites are Palo Santo for cleansing the air, lemongrass to ease anxiety, and rosemary for mental focus.
  6. Drink tea (and water, of course)- Sipping on herbal tea during the day brings wild health benefits as teas are loaded with antioxidants, phytonutrients, minerals, vitamins, and health boosters. My favorite to sip on is a mix of peppermint, nettles, oatstraw, rosehips, and alfalfa for an awesome nourishing tonic. An easy one to bring a relaxed chill vibe (but not sleepy) is sipping on lemon balm tea.
  7. Stop to breath– Even just 3 minutes of mindful breathing can help restore your HPA axis (hypothalamus pituitary adrenal axis) which is key for all hormone balance, digestive health, immune function, and mental function. My favorite way? Close your eyes and bring your attention to your breath, count silently to the count of 4 on inhales and 4 on each exhale. Do this for 10 breaths, you can count them on your fingers and no one will ever know but your body/mind will thank you.
  8. Stretch – Take 5- 10 minutes to stretch your legs, neck, hips, and my favorite is a bliss backbend where you look up and reach your elbows towards one another on your back while lifting your heart, ahhhhh. And you don’t even need to leave your desk.
  9. Take a walk– If you can get out for a 20 minute walk during the day then by all means set a timer and get moving. I also enjoy lifting a heavy rock from the ground to over my head a few times during the day. It sounds silly but it is awesome for increasing strength, bone density and increasing mitochondria (the energy makers in your cells).
  10. Sit on a ball or create a standing desk– Make your desk space an area that supports your body health and mobility. I love sitting on my ball to keep my core activated and at home I have a standing desk which feels great on my hips and helps me stay focused.

Pick one each week and give it a try. Which ones do you already do at the office?

We are digging into these during Foundations of Health

Step outside and get some sunshine
Drink yummy and nourishing tea
Get a plant for your desk
Bring lunch and snacks. This was one day during the spring cleanse (note the broths and green juices:))

CHECK OUT THE 10 WEEK FOUNDATIONS OF HEALTH STARTING SOON!!! – take control of your health

Don’t miss the annual Women’s Hormone Club starting every January

Check out Foundations here
Check out the hormone club here

Janel Ferrin Anderson is a Board Certified Holistic Nutritionist, a Certified Functional Nutrition and Lifestyle Practitioner, A certified BioIndividual Nutrition Consultant, a certified Yoga Therapist, and has her doctorate in Natural Medicine. Janel obsesses over why things work the way they do and supports people to discover what is true for their unique body. She has a Holistic and Functional Nutrition Office in Truckee/Tahoe but also works online with individuals and groups. Interested in using food and lifestyle to improve how you function? Check out Mountain Rebalance today! Learn more about Janel here and hear what people are saying about working with Janel here

A Few Of My Favorite Things- 2021

These are some of my favorite things right now that support a healthy body, heart, or soul. I do not get anything from these companies, I am just sharing some my favorite things. I would love to hear what a few of your favorite things are too! Share in the comments so we can all hear and learn from each other.

Beef Liver-( Favorite SUPERFOOD)- Beef liver is so under-rated. This is one of the most potent and nutrient dense foods you can eat. Although I do try to make it once a month, hidden in flavorful meat balls, I also take the capsules regularly to get the nutrition blast. Smidge is a really clean product and made from organic New Zealand beef liver. My clients can get it on Fullscript if you want my discount or any trustworthy source.

Websites

  1. American Grass Fed- www.americangrassfed.org
  2. Eat Wild- Getting Wild nutrition from modern food- www.eatwild.org

Himalayan Tartary Buckwheat – This flour is DELICIOUS plus gluten free, great for the soil and the earth, supports healthy immune function, is loaded with antioxidants, and is great for gut health. My favorite is the honey cake recipe and I fueled all summer with this for my long runs:) This is the pic for this blog and I can hardly look at it with out running to the kitchen to make another cake. Recipe is on the website with the buckwheat.

Seedlip- Non alcoholic herbal mixer– All the varieties are all yummy but I am obsessing over the garden one. It is super bitter and so satisfying as a beer lover. I make mine with ice and soda water, thats it! The nights I drink I usually wake up around 2am when my blood sugar crashes. The more I can replace my beer with a delicious cocktail the better.

Bite Toothpaste Bits Okay, I love these more and more everyday. They are toothpaste pellets that come in a little glass jar. They help prevent plastic waste plus make brushing fun and easy. No more creepy toothpaste all over. We all use them here.

Avocado Oil Cooking Spray Food- Primal Kitchen- Nothing fancy. I just love the ease of this. I cook mostly with bottles of oil but this spray rules when I need something quick.

Traditional Saunas– I love getting my sweat on! I dig the calming vibes and detox boost saunas provide. Now that the air is getting chilly (plus the smokey air has kept me from playing in the mountains) I have started my regular sauna sessions again. And ahhhh

Lily’s Dark Chocolate- I love dark chocolate and think we all need more of it in our lives, especially if it is over 70% cocoa. Cocoa is loaded with antioxidants. Lily’s is delicious and is even pretty darn clean.

Books-

  • Let Your Mind Run (great book about positivity and mindset by professional runner Deena Kastor),
  • Come As You Are (super liberating book about the science of female pleasure by Emily Nagoski),
  • The Awakened Family (an empowering book by Shefali Tsabary about mindfully owning who you are so you can raise resilient, calm and confident children).

Podcasts-

  • The Doctors Farmacy (all things health and functional medicine, an oldy but goody),
  • The Moth (great real life stories told by lovely story tellers),
  • The Pheonix Helix (functional medicine and autoimmune issues),
  • Natural MD radio (Aviva Romm and women’s health),
  • Optimal Living Daily (lovely and short daily tidbits about how to make positive changes to improve your life),

Favorite lab and product developer- Microbiome Labs– I am loving this lab. They are doing so much great research into the microbiome and wellness. There has been a lack of research and studies here and this company is filling that gap. If you work with me likely you are enjoying some of these awesome products. My family uses the immune ones and the gut support ones.

Best snack to have at the office currently- Canned trout. Seriously. It is YUM. My kids even like this. It is awesome quick fat and protein.

Favorite use of the blender currently- Watermelon juice, weekly. Just chopped watermelon and water. Blend. Pour over ice, YUM!

Favorite new Costco find- Plantain chips in coconut oil (with guacamole of course! Even works on an elimination diet!)

Sounds True publishing – I love this publishing company (and my bestie happens to work there too!). These are a few of the offerings I listen to regularly

  • Body and Mind are One- THICH NHAT HANH class on Buddhism
  • Clarissa Pinkhola Estes, The Dangerous Old Woman- I love this story and she is the greatest story teller!
  • Sleep Hyponosis- DEEP SLEEP WITH MEDICAL SELF-HYPNOSIS with Steven Gurgevich. This works magic for me, especially in the middle of the night!

Road trip foods and travel foods- Summer has been loaded with road trips big and small. Some of my favorite foods to keep on hand are- canned dolmas, fresh fruit (preferably from roadside stands), Rebel protein drink chocolate (I love having this in the cooler for a post adventure snack or morning when food is not abundant), local farmers markets

Shows– I love Alone and Working Moms

Movies- Fabulous Fungi (fungi are amazing!!) and Motorcycle Diaries (remember that one? I am in love with it again)

Favorite home gadgets-

  • Smoke is a real thing out here in the West! The Air Doctor is awesome and keeps our house cozy and safe
  • Water purifier- I am loving my Berkley water purifier. Our water here in Truckee is delicious but we wanted to filter out a few more things. Did you know you can check your local water quality at EWG? Check that out too!

That is it for now. Again, I would love to hear the things you are into. Learning from each other is the best. Wishing you all health and happiness. xo Wildly, Janel

Learn more about………..

Foundations of Health- first program starts September 15th!

Women’s Hormone Club- every winter

Spring Cleanse- every spring

Janel Ferrin Anderson FNLP NC

Learn more about Janel Here

Our Body Desperately Needs The Pace of Nature

I am crazy passionate about tapping into the rhythms and pace of the natural world. Not just because it feels good, although it does, but because we have evolved for thousands of years to function at the pace of nature and our body has aligned with, adapted to, and depends on this for so many systems to function properly.  When we move away from this, slowly, our system responds. 


I am obsessed with learning how our body’s interact with our environment (food, lifestyle, the world around us) and researching ways to support people to feel their best in their body and optimize their health and resilience. 


The more science I dig into, the more studies and research I lose myself in, the more I return to the fact that we are meant to be in sync with the pace of the wild and the natural world.  It is hard to study scientifically because it is slow to change, it is not a shiny magic bullet, there is no medicine for it, it is not an A + B = C. It is slow, it is quiet, it is cumulative, interconnected to so much, and we are just starting to see and appreciate how important it is.


Our hormone balance depends fiercely on natural cycles of the day/month/year/phase of life. Our stress hormones are tied to the day and we depend on a spike in the morning and decline as the day goes on. Our thyroid hormone changes with the season, insulin sensitivity changes with the day and our sex hormones align with the month. Our sleep hormones depend on cycles of light and dark. Our hormones involved with metabolism interact with our environment around us and respond each day accordingly. Working for us or against us depending. All of these hormones talk to one another and rely on rhythms and pace of the natural world.

Our immune system has adapted over thousands of years to examine our environment and world around us and then to identify friend verse foe and mount an appropriate attack.

Our nervous system desperately needs the quiet and calm of nature to restore and balance.

Our gut and our microbiome are impacted by our environment and exposure to natural microbes, night/day rhythms, and seasonal changes in food and timed eating.  


We are systems based creatures that are impacted by the world around us.

  Everything is interrelated.  We have tried to break things up and separate things- physically, medically, emotionally, socially, environmentally- but the truth is all these systems are interrelated.   When you dig into it, you cannot separate the gut from the brain, or our health from the food we eat, or the food we eat from the quality of the dirt it grows in, and so on. Maybe for a while, but not over time.

That which drives symptoms and chronic disease inside our body- gut health, inflammation, and our stress response– these are all impacted by the world around us.


The new science emerging is mind blowing and confirms that our microbiome alone plays an important role in hormone balance, neurotransmitter balance, it’s important for brain health, immune function, detoxification, digestion, inflammation levels, and so much more than we ever knew.  Our microbiome is an ecosystem that communicates to every part of our body. We need a healthy population of microbes, we need to feed them appropriately, and we rely on their metabolites (post-biotics) for our physical and mental health. This system relies on us regularly eating a diverse range of plants and fermented foods, being exposed to a variety of microbes, as well as avoiding unnecessary meds, chronic stress, highly processed foods, and toxins. 


I will be posting more studies, research and interviews on my website around this, this summer, but for now, just try tapping into the rhythms and pace of the natural world, eating close to the earth, and see how you feel. 


Of course sometimes we need to dig a bit deeper and heal a bigger imbalance but don’t miss this important and often overlooked foundation.  It is subtle but I believe it has a big impact on our body, mind, soul and health of each over time.


So what might that look like to tap into the natural world?  Here are some ideas-

  • Get sunshine during the day,
  • Keep the lights dim after sunset,
  • Eat whole/real/colorful/diverse foods especially plants,
  • Limit exposure to toxins/fertilizers/chemicals,
  • Drink clean water,
  • Breath clean air
  • Move your body everyday outside,
  • Play in the dirt,
  • Eat naturally fermented foods,
  • Sleep well and go to bed when you are tired,
  • Rest when you need it,
  • Eat only when you are relaxed,
  • Light candles,
  • Drink herbal teas,
  • Sweat,
  • Say no to being needlessly busy, 
  • Listen to the birds and the wind in the trees,
  • Jump in the lake,
  • Walk in the woods,
  • Take time to mindfully breath,
  • Sleep under the stars,
  • Give birth vaginally when possible and breastfeed your babies,
  • Put down your phone,
  • Turn off the TV,
  • Get bored,
  • Howl at the moon,
  • Notice what is happening with the trees and plants each season,
  • Eat seasonally,
  • Hum a tune,
  • Rise before the sun and set out for a sunrise adventure,
  • Paddle down a river canyon,
  • Reduce the stressors coming into your life, where you can. 

I believe these small changes over time will bring a robust richness to your life and change how you feel and function profoundly.

The pace of nature is slow, unlike the pace of our modern world. Give it time.

Pick one each week or month and try to incorporate it into your life.

We aren’t going for perfect or fad diets or a fast fix because they don’t work long term.  We are going for small changes that support the interconnectedness of your body and the earth.  

Give it a try this summer.  See how you feel.  I dare you.  Jump in! 

Cover photo credit- Ashly Wiley

“Then a great peace came over me…….and I seemed to hear the pines and the wind and the rocky shores say to me “you …. lover of the wild, are part of us…..” Sigurd F. Olson

“And forget not that the earth delights to feel your bare feet and the winds long to play with your hair.”

Take the pace of nature, her secret is patience

This is a crazy phenomenal discussion by two physicians about the science of how the microbiome impacts every system in the body. Have a listen!

Janel can usually be found either playing out in the wild, getting lost in a book, or preparing food in the kitchen. Janel is a Functional Nutrition and Lifestyle Practitioner, is a board certified holistic nutritionist and has her doctorate in natural medicine. She obsesses over understanding how lifestyle choices and food choices impact peoples unique body and health. Learn more about Janel here

Check out the Women’s Hormone Club that happens each winter

Check out the Spring Cleanse

Check out the NEW FOUNDATIONS IN HEALTH CLASS

Hear what people are saying about working with Janel

Download my cheat sheet for Building A Meal

ReplyForward

Foundations Of Health- Food And Lifestyle For Optimal Wellness-

Pssssst, there is no magic bullet, super food, secret herb, or fad diet that will bring health to all.

What you can do is learn to listen to what your unique body is saying.

Use food and lifestyle to reduce chronic inflammation, to support digestion, immune health, mental health, the microbiome, leaky gut, energy, weight, and more.

Are you interested in Health and learning what you can do with food and lifestyle to optimize how you feel and function and how you can age your best? THIS IS FOR YOU! We are going to have a blast.

You have access to this information for the long haul, come back to it as often as you want.

This is the information I wish I had time to go over with all my clients, along with specific action steps built in a sustainable way to turn the dial towards health and shift the internal terrain for longterm wellness, while allowing plenty of room for personalization.

Join us to add sustainable steps over 10 weeks to help your body function better. I hope you feel stronger, more energized, more clear headed and more confident.

Discover what foods work for your unique body and how to optimize how your body uses food

Get weekly accountability charts and reminders. I am here to support you!

This program contains the often overlooked but critically important foundations and action steps for you if you are looking to improve your health in any way, helping your body function better and turning the dial towards health.

SIGN UP NOW!

It’s for you if you have want help weeding through the excess of information out there and get to the bottom of what is true for you in a clear and methodical way.

It is for you if you want support and accountability on this journey.

It is for you if you want to take an active role in your health in a methodical and informed way.

Plus- Join Janel 2 times monthly for live online office hours to ask questions and connect. First Tuesday of the month at noon (Pacific) and last Tuesday of the month at 4pm (pacific). We will have mini discussions about topics that matter to you too.

Email Janel if you have any questions about the program- janel@mountainrebalance.com

Get all the tools to do a 3-week nourishing elimination diet as part of the 10 weeks. Choose which level is best for you. This includes 3 week menu, food lists, recipes, daily checklist/accountability charts, shopping lists

Learn how to introduce foods back and track how they impact you

Discuss Functional medicine labs including bloodwork, Stool tests, Organic Acids Test, Food Sensitivity Test, Hormone Tests, and more

Learn about foundational supplements and herbs

Establish or reset important and lifelong healthy habits

Learn about various fad diets and what their benefits and risks are

Join our optional Facebook group for additional accountability and to connect to others learning alongside you

Take the front seat in your health and wellness journey

Join the inner circle and get access to live discussions on specific topics like cholesterol, the gut/brain connection, optimizing energy and mitochondria, sleeping better, pregnancy needs, fasting, microbiome, genetics, and more.

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You can choose to pay 1 payment of $499 or three monthly payments of $175. Or, add it to a one-on-one package and assessment for the ultimate health package.

Format will be online and in 10 Modules you can do at your own pace and come back to when you want. There will be 20 minute videos, handouts, graphics, forms, and weekly action steps.

What’s holding you back?

SIGN UP NOW HERE

The first 10 week session starts September 12th. Don’t miss this chance to improve how you feel and function.

Sign up now to get the 2021 price

TEACHERS AND NURSES GET 20% OFF IN 2021! Use code TEACHER20 or nurse20 at checkout. Alumni get 20% off as always. Code alumni20

Listen to what people say about working with Janel here – testimonials

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Hello. I am Janel, owner of Mountain Rebalance. I am a board certified holistic nutritionist, a certified functional medicine nutritionist, I have my doctorate in natural medicine, am a family herbalist and I started out as an Ayurvedic yoga therapist. I obsess over why. Why symptoms and disease manifest and how food and lifestyle impact how we function. I help people understand their own body and explore possible root causes of their symptoms or disease.

Learn more about Janel here

Janel Ferrin Anderson FNLP NC

Booking Provided by Healthie


What Is Functional Nutrition Anyway?

Functional Nutrition is absolutely my number one jam when it comes to supporting people to feel their best and to actually seeing results. Why? Well, let’s explore a few fundamental components of Functional Medicine Nutrition, aka Functional Nutrition, to help explain.

Generally speaking, Functional Nutrition focuses on using food and lifestyle to help restore optimal function to the body at a grassroots level. It does not matter what stage of health or disease someone is at, food and lifestyle can be used to help shift the terrain towards health and away from what is driving dysfunction. We focus on not only preventing future disease and symptoms but also ensuring the body has what it needs to function its best today. We spend time with people, understanding who they are. Functional Nutrition is all about being curious about your unique body and Functional Nutritionists are a lot like detectives.

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As a Board Certified Holistic Nutritionist, I can say Functional Nutrition is similar to holistic nutrition in many ways but stands out because of the structured methodology, tracking, assessing, and mapping out of each unique person. We have a clear system to help support people with complicated issues and general health goals alike.

Having my doctorate in Natural Medicine I can say it is similar to this approach as well but stands out to me because it feels more complimentary to other health modalities, working within its scope of practice, not in opposition to other practitioners. Functional Nutritionists work on teams with physicians, physical therapists, massage therapists, chiropractors, midwives, acupuncturists, teachers, naturopaths, counselors and more.

Being a certified family herbalist, of course I love using herbs but Functional Nutrition again is different in its approach in that it is not about taking X for Y but instead about going for the roots that drive disease and symptoms, using herbs as a tool to help shift the terrain.

Functional Nutrition is about the science of how each person uniquely interacts with the world. We don’t adhere to one particular diet or health fad but instead we look at what each unique person needs at this unique time, to restore balance and function. There is a partnership between client and practitioner and a large focus on empowering people to know their own body and understand what it is saying and asking for.

Here are 5 core concepts of Functional Nutrition (As developed and taught by the brilliant Andrea Nakayama at The Functional Nutrition Alliance or FxNA)

1. Functional Nutrition relies on the understanding that everyone is unique, everything in the body is connected, and everything we do impacts our health.

  • Everyone is unique– We each have our own genetic makeup, we have our own history, we were all birthed differently, fed differently, we have different microbes in our gut, timeline, health histories, different emotions, stressors, trauma, and triggers. In Functional Nutrition we map out each unique person, not only a diagnosis, symptom, or lab, but a holistic view of what makes each person unique. We take this information into consideration and focus on personalized nutrition and lifestyle plans.
  • Everything is connected– All of our body systems are connected and interact; our brain, our hormones, energy, immune system, gut, mental health, adrenals, and detox capabilities. Who we are, what we do, and how they each function impacts them all and they cannot be divided up without considering this interconnectedness. We map this out on a matrix and track it over time for each person. It is exciting to see multiple areas improve when you address the whole person.
  • Everything we do matters– What we eat clearly has a direct impact on health and how our body functions, but so does our mindset, how we process stress, if we are/have been exposed to toxins, how we move our body, how connected we are with others or a purpose, how we relax, how we breath, how we sleep, and more. These things all have a direct effect on our internal biochemistry. Everything we do impacts our health. We track this and continuously reassess efforts to support unique health goals.

2. In Functional Nutrition we are constantly addressing the root causes of symptoms and disease.

Symptoms are branches on a tree. The roots that drive symptoms and disease include Chronic Inflammation, Gut Imbalances, and Genetics. In Functional nutrition we target the roots and the terrain that health or disease take root in. We are constantly asking WHY (root cause) symptoms occur more often than WHAT (diagnosis).

  • Inflammation- Inflammation is an important immune response in the body that we rely on for healing and repairing tissues. The problem is when inflammation becomes chronic and does not turn off and results in tissue damage. We now know that Chronic inflammation is one of the major driving causes of all chronic disease. Going ‘upstream’ and addressing what is causing inflammation impacts many ‘downstream’ symptoms. Causes of chronic inflammation include blood sugar imbalance, eating foods you are sensitive or allergic to, toxic exposure, silent infections, high sugar foods or processed foods, a microbiome imbalance, emotional stress, leaky gut, nutrient deficiencies, hormone imbalances, and more. Calming chronic inflammation helps shifts the terrain in the body towards health and is one of the major roots to address in all health goals.
  • Gut Health– The health of the gut impacts all systems of the body and is another upstream cause of downstream symptoms and disease. Our gut is the intersection between the outside world and our internal terrain. We need our digestive system functioning from top to bottom in order to break down our foods properly so we can get the nutrients we need to function, to avoid chronic immune activation from a leaky gut, to ensure our microbes in our important gut microbiome are balanced so many systems can function properly including hormone balance, mental health, immune function, vitamin synthesis, for toxins to exit our body timely, and for so many more reasons. Addressing gut health is an important step in optimizing overall health and resilience.
  • Genetics- Our genetics have a large influence over our susceptibility and tendency to disease or health. Some things we are born with but we also now know that our food and environment influence our genetic expression, this is called epi-genetics. Being mindful of what genes we are turning up or down is an empowering way to take control of health.

3. Functional Nutrition relies on a Three Tiered approach when it comes to making recommendations-

All symptoms and disease exist in an environment. This work is meant to shift the environment towards health, setting the stage for healing and repair. This is where we go ‘upstream’ to address ‘downstream’ issues. Symptoms are downstream to bigger upstream imbalances. We do not give random suggestions but instead have a very well thought out approach that gets results.

  • Clear the muddy waters- First it works best to do some basic clean up work and set the stage for health to take root. This means strategically removing triggering foods and lifestyle practices that may be causing excessive inflammation, gut dysfunction, stress, or other damage and imbalance that is driving the problem. This looks different for everyone. We look at food, stress, sleep, hydration, blood sugar, movement, poop, toxins, joy and more. This initial cleanup work serves to clear and calm the body enough for most people to see big improvements with how they feel and function and for the body to do some necessary repair work.
  • Deficiency to sufficiency– The body needs specific nutrients and factors to function. Replacing any deficiencies in the body, such as specific nutrients (macro/micro/phyto), digestive enzymes, other digestive secretions, healthy microbes, antioxidants, whatever key substances the body needs to function and do its job is an important and often overlooked step.
  • Dismantle the dysfunction– After the first 2 tiers are addressed and the groundwork is set by removing triggers and replacing deficiencies, if still necessary, deeper digging, investigating, and possibly partnering with other professionals to repair tissues and restore function might be needed.

4. In Functional Nutrition there are 3 core basics that need to be addressed when working with any symptom or disease.

Optimizing transit time, aka poop, ensuring someone is getting enough quality sleep, and regulating blood sugar are three vital steps to address when considering any health issue. As Andrea says “don’t pass go until these important basics are functioning”. No matter what fancy protocol or herb you are taking, if these three are off it will be hard to reach your health goals. Why? These three things are like a cars ‘check engine’ light that comes on when there is an internal problem.

  • Poop– Our bowel movements are a big indicator of gut function and overall health. When transit time, poop color, shape, etc are off it tells us something is wrong somewhere upstream that needs to be addressed. Having irregular bowel movements can also cause downstream problems anywhere in the body. So it is both an indicator of a bigger problem and a driver of other problems.
  • Sleep– We heal and repair when we sleep. If we are not sleeping it can be indicative of hormone imbalances but also prevents our body from healing and repairing. So sleep, like poop, is a critical indicator of health and driver of more dysfunction.
  • Blood SugarBlood sugar swings impact everyone (not just diabetics) and impacts our hormones, energy, mood, sleep, stress levels, immune system, mental health, and more. Beyond causing problems on its own, it is challenging to heal when our blood sugar is swinging up and down impacting so many body systems. Optimizing this overflows to every other body system including gut health, inflammation, stress, metabolism, and more.

5. In Functional Nutrition we are all about empowering people to understand their own unique body and their own unique physiology. We form a partnership with clients.

Teaching people the tools to know what their own body is saying is key and is an important part of functional nutrition. We work in partnerships with people who want to take an active role in improving their health. We help you connect the dots between food and lifestyle and your symptoms and how you feel. We want you to be your own expert and advocate for yourself.

Functional Nutritionists work with people struggling with cancer, immune issues, eating disorders, mental health challenges, autoimmune disease, hormone imbalances, gut issues, energy issues, skin problems, kids, women, men, athletes, pregnant mamas and anyone looking to use food and lifestyle to help rebalance and function their best. We recognize that there is a spectrum of health, not just diseased or healthy, and we help people move the dial towards personal goals and optimal wellness.

Pretty awesome, huh?

Janel Ferrin Anderson is a Board Certified Holistic Nutritionist, a Certified Functional Nutrition and Lifestyle Practitioner, A certified BioIndividual Nutrition Consultant, a certified Yoga Therapist, and has her doctorate in Natural Medicine. Janel obsesses over why things work the way they do and supports people to discover what is true for their unique body. She has a Holistic and Functional Nutrition Office in Truckee/Tahoe but also works online with individuals and groups. Interested in using food and lifestyle to improve how you function? Check out Mountain Rebalance today! Learn more about Janel here and hear what people are saying about working with Janel here

Current programs

Start Your Day Right! Nutritious and Nourishing Breakfast Ideas

Who needs some new breakfast ideas to help you rock your day?

What we eat for breakfast can set us up for stable energy for the day or set us up for the up and down roller coaster.

Making time to start the day off with a nourishing breakfast is an awesome way to optimize energy, hormones, sleep, mental clarity, and overall gusto to rock the day like you want to. We now know that a calorie is NOT just a calorie but instead information for every cell in our body. These breakfasts here are all full of micro nutrients to protect your body from damage so you can function your best, they have a balanced ratio of macro nutrients to fuel your day, they are anti-inflammatory, and void of many of the foods that can damage your gut.

Boom! Start your day using food as medicine.

Some days I am fueling a mountain adventure while other days I am fueling my brain for a big day at the office, other days it’s chasing kids around- regardless I need to function my best and I would like to feel this great for as many decades as I can.

When thinking about breakfast to function your best I suggest focusing on a few things-

  1. Think outside of the (cereal) box , focus on whole foods instead
  2. Make your breakfast colorful- How many different colors can you add? Ask yourself this every morning.
  3. Add booster foods when you can– A sprinkle here and a pinch there can add awesome nutrients that your body needs to function optimally.
  4. Include a protein, fat, and fiber in breakfast. This combo makes breakfast slower to digest and slows down the absorption of glucose into our blood, keeping you fuller longer, with more stable energy longer, and can even set you up for better sleep. Yes please. Say it again, Fat, Fiber, Protein.
  • Protein– I encourage everyone to start their day with a good protein source. Protein provides the important amino acids that our body needs for so many vital functions as they are used in almost every cell and fluid in our body! Protein is the building block of cartilage, bone, skin, and blood. Plant proteins include nuts, seeds, their butters, lentils, beans, and tempeh. Animal proteins include eggs, poultry, fish, beef, and bone broths.
  • Fat– Fat is crazy important and as long as it is a healthy fat it is awesome to include in every meal, especially breakfast. Fat is important for hormone balance, cell membrane integrity, is a source of energy, helps keep blood sugar stable, is important for brain function, keeps us satiated, is needed for absorption of vitamins A, D, E and K, for our nervous system, and more. Healthy fats include coconut oil/milk/meat, avocados, olives, olive oil, flax oil, organic butter.
  • Fiber- Fiber is wildly important for gut health (which we now know impacts all body systems). Fiber helps keep the bowels moving which is even important for hormone balance and toxin excretion. Fiber feeds the good bacteria in our gut which we now know is an important player in immune health, chronic inflammation, vitamin production ( vitamins B and K), mental health, and more. There is soluble and insoluble fiber and good sources include veggies, fruit, seeds and more. Sometimes you need to start slowly with introducing fiber as your gut microbes adjust.

Of course everyone has to consider their own unique body, gut health, metabolic goals, food sensitivities, eating/fasting window, blood sugar, etc.

But….

Here are the 7 balancing breakfasts we ate at our house this week. They are all anti-inflammatory, gut friendly, nutrient dense, and good for hormone balance.

Look for smoothie week, pancake week, baked goods, and favorite kids breakfasts coming soon! All Clean and nutrient dense, of course.

Monday- Paleo Porridge

I love this warm breakfast porridge for a lot of reasons. First off, it is grain free and for some people grains can cause inflammation or blood sugar dysregulation (paleo friendly). But it’s more about what its loaded with- tons of vitamins, minerals, healthy fats, clean protein, and lots of fiber, plus it powers me through hours of stable energy, oh, and its delish.

  • 2 tbspsUnsweetened Shredded Coconut
  • 1 tbspPumpkin Seeds
  • 1 tbspWhole Flax Seeds
  • 1 tbspChia Seeds
  • 1/4 cupWalnuts
  • 1 tspCinnamon
  • 1/4 tspSea Salt
  • 1 cupWater (boiling)
  1. Combine dry ingredients in a and blend until finely ground
  2. Pour boiling water into vitamix, cover with lid
  3. Blend very carefully starting on low setting, then moving to high, until porridge is smooth (you can also just do this in a bowl, which is what I do most days)
  4. Transfer porridge to a bowl
  5. Garnish with sunflower seeds, or shredded coconut


Tuesday- Veggie and protein scramble

I crave this breakfast and when I do eat it my energy and blood sugar are stable for hours plus I know I am getting tons of phytonutrients from plants that all my cells need to do their jobs and function their best. WIN

  • olive oil to sauté
  • chopped onions and garlic
  • chopped veggies, whatever you have works! I love kale, spinach, broccoli, asparagus, mushrooms, etc
  • ground beef, turkey, or lamb (organic and grass fed when possible)
  • favorite herbs, I like to sprinkle on oregano and parsley
  • sea salt and pepper to taste
  1. Heat up pan to medium (we use cast iron)
  2. Put in olive oil, onions, garlic and protein. Cook until meat is about halfway done
  3. Add other veggies and cook until meat is fully cooked and veggies cooked to liking. Sometimes I add more olive oil or broth to help it cook.
  4. Sprinkle on sea salt and herbs if you want. Enjoy


Wednesday- Overnight Chia Oats

This sweet breakfast is a big dose of comfort food that I can feel awesome about. It feels like a big treat but has all the necessary components to keep me charging hard til lunch. Plus, blueberries are one of the greatest antioxidants and anti-inflammatory foods you can put in your body.

  • 1 1/2 cupsOats
  • 1 1/2 cupsUnsweetened Almond Milk
  • 2 tbspsChia Seeds
  • 2 tbspsMaple Syrup
  • 1 tspCinnamon
  • 1/2 cupWater
  • 1 cupBlueberries
  • 1 cupSlivered Almonds
  • Hemp seeds to sprinkle on top
  1. Combine oats, almond milk, chia seeds, maple syrup, cinnamon and water together in a large glass bowl. Stir well to mix. Seal and place in the fridge overnight (or for at least 8 hours).
  2. Remove oats from fridge. Use single-serving size mason jars and place a large spoonful of the oat mix in the bottom of each, then a layer of blueberries followed by a layer of slivered almonds. Repeat until all ingredients are used up. Store in the fridge until ready to eat. Enjoy hot or cold!


Thursday- Sweet Potato Hash Browns, Sauteed greens and Fried Eggs

I love eggs for breakfast! This mix is so satisfying and the bright colors have so many cell protecting nutrients, plus is the perfect mix of fat/fiber/protein. Somedays I even throw this in a burrito to change things up. You can use whatever veggies you have, including kale, spinach, mustard greens, collard greens, etc.


Friday- Stewed Apples

Holy wow does my gut LOVE stewed apples as it is the perfect food to feed the good microbes in my gut (which supports my immune system, brain health, hormone balance and so much more). Loading it up with nuts and seeds gives it the fat and fiber I need to take me through to lunch. Boom!

  • 6Apples (organic of choice)
  • 1/2 cupWater
  • 1/2 cupOrganic Raisins (optional addition for sweetness and fiber)
  • 2 1/2 tspsCinnamon
  • 1 tbspGround Flax Seed
  • 1 tbspChia Seeds ((or hemp seeds, sunflower, pumpkin, walnuts, etc))
  • 1 tbspMct Oil
  1. Peel, core, and slice apples
  2. Place all ingredients in saucepan and cook over medium heat for about 15 minutes, give or take.
  3. Cook until soft
  4. Smash or crush the apples together with cinnamon and raisins if adding.
  5. Scoop desired amount into bowl. Eat warm or chill in fridge and enjoy cold.
  6. Add MCT oil and mix up. Sprinkle ground flax and ground chia or other boosters on top. ENJOY (your gut will too)


Saturday- Morning Miso

This one warms my heart and soul and makes me talk kinder even just thinking about. It not only tastes good but it feels so good to start the day off with a warm cup of miso soup. Plus this will last for days making it a quick and easy one too.

  • 3 cupsWater
  • 1 cupVegetable Broth
  • 1 1/2 cupsShiitake Mushrooms (sliced, optional, I always have dried on hand)
  • 6 ozs Tofu (drained, rinsed and cut into cubes)
  • 1 tsp Ginger
  • 1 tbsp Tamari
  • 3 tbspsMiso Paste
  • 2 cupsKale Leaves (roughly chopped)
  • 2 stalksGreen Onion (optional, sliced)

  1. Add the water and broth to a medium sized pot and bring to a boil. Reduce to a simmer, and add the mushrooms. Cook for 4 to 5 minutes.
  2. Add the tofu, ginger and tamari and ensure the broth is lightly simmering. Continue cooking for 2 to 3 minutes more.
  3. In a small bowl, add the miso paste, and ladle in some of the hot broth and whisk. Add the miso mixture to the pot and stir to combine. Add the kale leaves and simmer for 1 minute more.
  4. Divide the miso soup into bowls and top with green onion, if using. Serve and enjoy!


Sunday- Avocado Toast with Soft Boiled Egg and Grapefruit

This satisfies everything! My taste buds, cravings, sweet tooth, belly, cells, energy and everything in between are happy with this breakfast, plus it’s a beautiful sight. There are so many wonderful textures and flavors and it is rich in antioxidants, healthy fats, clean protein, and delicious fiber. Yum

  • Gluten Free bread, toasted
  • Sprouts
  • Sea salt
  • 1/2 lime
  • Chopped onions (optional)
  • Ground flax seeds
  • Soft boiled egg
  • Grapefruit, orange berries, other seasonal fruit

Put all together, notice how beautiful it is, and Enjoy!


Other favorite breakfast include coconut yogurt with clean granola, viking sauce and berries, breakfast burritos, breakfast tacos, smoothies, clean pancakes, bone broth, homemade sausages, oat bars, quinoa/egg bowls, and chia pudding. Look for more soon and show us your favorites!! Tag me @mountainrebalance

Check out our Digestion Club starting in Fall 2021

Join us for our Spring Cleanse! April 2021

Don’t miss the Women’s Hormone Club winter 2022

Hello! I am Janel Ferrin Anderson and I am crazy passionate about helping people understand how food and lifestyle impact their health and unique body. I am a functional medicine nutritionist, a board certified holistic nutritionist and have my doctorate in Natural Medicine. I love playing hard in the mountains, reading by the fire, and eating delicious foods. Learn more about me here

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