Spring Cleanse With Us!

It is happening! Bring in the fresh and light energy of the spring so your entire body functions better. Nourish your body and your soul during this natural time of year to cleanse. Set or reset new habits that move you towards feeling your best. Connect with community.

Join Board Certified Holistic Nutritionist, Functional Medicine Nutritionist, Doctor of Natural Medicine, Herbalist, and Ayurvedic Yoga Therapist Janel Ferrin Anderson on this AWESOME and unique spring cleanse and deep dive into detoxification, your liver, gut health and optimizing how you function.

Sign up by May 10th and get 20% off code- shelterathome

Previous group participants and clients get 35% off code- alumni

Previous Detox alumni get 50% off! code- detoxalumni

Yes this is an awesome cleanse but it is so much more! Learn new habits and recipes to nourish your body for decades to come, empower yourself by learning the ‘why’ behind cleansing, connect with like minded community, learn what herbs and lifestyle practices aid us in detoxing, get the chance to work with Functional Medicine Nutritionist, Doctor of Natural Medicine, Herbalist, and Ayurvedic Yoga Therapist Janel Ferrin Anderson, and eat delicious food while nourishing your entire body.

THIS IS NOT YOUR TYPICAL COOKIE CUTTER CLEANSE

Choose what level you want to participate depending where you are at in your life and with your health needs. I will help you choose what is best for you. This cleanse is appropriate for anyone because of this flexibility.

Get helpful handouts, lists, recipes, support from me during the week, lifestyle practices to enhance detox, daily guided breath work practices, and more.

What have people said in the past about this cleanse?

“Spring Cleanse! Oh my. What an incredible experience. I’ve never done something like this in a group. I’ve cleansed before but doing so in a group was so uplifting and encouraging. I LOVED the recipes, the online support, and the WHY! It all made it so much more feasible. Janel shares amazing, obtainable, knowledge on not only the “how” but the “why”. I’d definitely do it again!”

“Working with Janel was a great experience. I felt supported and educated about why this was a good thing for my body. When I believe I am benefitting my health it is easier to stay committed to the cleanse. I feel really good and I will move forward having gained some healthy habits and a better understanding of why nutrition is key to not just my physical health but also my emotional well being. Thank you!”

Click Here To SIGN UP NOW!

Dates- Live 1 hour classes at 730pm on May 17th, May 24th, May 31st and June 7th. Cleanse the first week in June after having plenty of time to learn and organize.

Let’s Do This!

Cost of the entire program is $120 But Sign up by May 10th for 20% off (code shelterathome) and save $24. Previous group alumni and clients get 35% off (code alumni) and save $42.

DON’T WAIT! SIGN UP NOW AND JOIN THE MOVEMENT TOWARDS EMPOWERED HEALTH!

This is NOT about depriving ourselves but instead about NOURISHING ourselves with specific cleansing foods. If you have done 20 cleanses or if this is your first one, this is for you! You can choose which level you participate at because as I always say there is not one size fits all plan for everyone. I will be available to help you decide.

Learn how to activate your systems of elimination, give your body a chance to reset, restore depleted nutrients, reduce inflammation, reduce the stressors on your gut so it can do it’s job allowing all your body systems to function better. Awesome!

SAVE 20% (sign up by May 10th) or 30% (for people who have worked with me) when you sign up now! Apply promo code when purchasing.

Booking Provided by Healthie

Janel Ferrin Anderson. Hello. I am Janel. I am pumped to dig into a spring cleanse with you. Empowering people to understand how their body works and how the choices we make impact that is my passion. Optimizing how we function through food and lifestyle choices affects every part of our life including emotional, mental, physical and spiritual. Join us this spring and optimize YOU. Learn more about me here

My Favorite Nutrient-Dense Dinner, From the Pantry! How Is It Immune Friendly? Find Out Here.

A healthy recipe using ingredients that you can stock up on!

Now it is more important than ever to feed our bodies nutrient dense anti-inflammatory foods. Unfortunately that is not always easy with the current situation. Here is one of my family’s FAVORITE recipes that happens to use many ingredients from the pantry AND the ingredients are loaded with nutrients to help your body function its best.

A few of the many benefits of the nutrient rich ingredients-

Turmeric– The curcuminoids in turmeric are an antioxidant powerhouse and strong anti-inflammatory. Turmeric is powerful medicinal food for overall health and resilience.

Ginger– The chemical constituent in ginger that has many medicinal qualities is gingerol. Gingerol is anti-inflammatory and an antioxidant. Ginger is great for digestion and is often used to help fight viral and bacterial infections.

Onions– Onions are loaded with phytochemicals that are health promoting. They are an awesome source of vitamin C and contain a variety of sulfur compounds as well as the flavanoid quercetin, which is antiviral and an antioxidant.

Garlic– The health benefits of garlic are extensive. Garlic is used to boost immunity thanks to the phytochemical allicin (anti-viral and anti-fungal). It contains several antioxidants that help reduce free radical damage. It has been used medically for thousands of years and continues to be used today for many of its health promoting benefits.

Lentils- Lentils are an awesome source of fiber which we need to feed our healthy bacteria in our gut as well as help us stay regular so the toxins our liver has processed can leave our body in a timely manner. They are a great complex carbohydrate that is loaded with important vitamins like folate.

Coconut milk– The medium chain triglycerides are easy to digest, are beautifully satiating and anti-inflammatory. Coconut milk is loaded with electrolytes and the fatty acids in coconut milk are antimicrobial (lauric acid) and antiviral (monolaurin).

Prep time 10 minutes, cook time about 35 minutes. BOOM!

Use frozen greens if you are out of fresh

We love filling our bowls high with this warm, satiating, delicious and healthy dish. Make any variations you like. I double this recipe for my family of 6 and have leftovers for lunch the next day.

Fighting The Coronanvirus (or ANY Virus) With Food And…….

I am not into all the fear and frantically grabbing for a miracle supplement but I am into staying updated on the current situation and taking practical everyday science based action steps where I can to boost the resilience and immune function of my family, no matter what is going on.

What simple things can we do everyday to help boost our immune system and shift the terrain in our body towards resilience and health? Well, as it turns out, a lot. And don’t wait to get sick, start these now!

  1. Eat brightly colored fruits and vegetables at every meal and snack (yes, every one). They contain many important vitamins, minerals, phytonutrients, and antioxidants to support our immune system. For example bell peppers, strawberries and oranges contain vitamin C which is antiviral, antibacterial and boosts antibody production. Camu Camu, inca berries, acerola cherries, and gogi berries are awesome sources of vitamin C also!! Vitamin E, vitamin A (also found in fermented cod liver oil and liver) and B vitamins are important too and many come from all those brightly colored foods.
  2. Reduce consumption of processed sugar. Sugar consumption robs our body of minerals such as zinc which is crucial for our immune system, it reduces the ability of our white blood cells to fight invaders such as viruses, Dr. Sears teaches that 1 tsp of sugar suppresses the immune system for 5 hours, high blood sugar is an immune suppressant, and glucose competes with vitamin C. Yuck!
  3. Reduce the overall inflammation in our body so our immune system can focus on what is important. Eliminate or reduce dairy, gluten, sugar, soy, all processed foods, toxins, pesticides, food coloring, and any foods you are personally sensitive to. Add foods like turmeric and omega 3 fats to reduce inflammation. These changes, as well as healing a ‘leaky gut’ (think bone broth) and optimizing your microbiome (think probiotics and fermented foods) will help your immune system focus on fighting invaders like viruses and bacteria instead of dealing with hard to digest foods and unnecessary inflammation.
  4. Make sure you are getting enough sleep (Shoot for 7-9 hours) every night and do what you need to support this. Ideas include reducing caffeine, eliminating screen time before bed, using calming herbs such as camomile, passionflower, valerian and lemon balm, getting blood sugar under control, taking magnesium before bed, or taking a magnesium and lavender bath. Ahhh. My family has a pre-bed tea time ritual around the fire, which I love.
  5. Vitamin D is important for immune function because it activates monocytes (an immune cell) to kill viruses. We get Vitamin D from the sunshine, fatty fish, grass fed butter, egg yolks, and fermented cod liver oil. Eat up or supplement if needed with D3.
  6. Consume important immune minerals, including zinc and selenium. Foods rich in immune boosting minerals include pumpkin seeds, oysters, brazil nuts, lentils, cashews, shrimp, salmon, sesame seeds, and lamb. Eat some of these foods every day.
  7. Super Immune Plants- Other plants to include that are supportive to our immune function include elderberry, garlic, ginger, turmeric, astragalus, mushrooms (chaga, shiitake, reishi- I like these in tincture form), echinacea, goldenseal and more! Any and all herbs and spices will help too. Eat, drink, or supplement when desired for an extra immune boost.
  8. Laugh, rest, relax and get some playful exercise outside everyday. Stress depletes B vitamins, vitamin A and zinc and lowers immune response. I love guided imagery, breath work, or restorative yoga to chillax at home too.
  9. Stay hydrated. Drink 1/2 your weight in ounces of water every day. Bone broths, mineral broths, and herbal teas all help.
  10. And off course, wash your hands with soap and water often!

Functional Nutrition is all about taking steps towards optimal overall function, in this case immune function. I consider the terrain as important as the virus. These are the things we can do to impact the terrain that health or sickness take root in. Stressing out over the situation is certainly not going to help, so we are all about action steps instead of stress.

Take a deep breath and eat up (but wash your hands first, did I already say that?)! Happy Optimizing, Janel Ferrin Anderson

Featured post

Pancakes you can feel good about!

We love these pancakes at my house and I love that my kids gobble them down. I prefer non-sweet breakfasts but when a pancake breakfast is in order this is one of our go-to’s.

This recipe avoids highly inflammatory, gut wrecking, nutrient depleting, often immune stimulating foods such as gluten, dairy, and processed sugar. It incorporates fat, fiber, and protein to help you and your kids stay energized by keeping your blood sugar more stable so you don’t bonk before lunch.

Plus, these pancakes are scrumptious.

My kiddos like coconut oil on them or a nut butter. I like serving these with kale chips and organic turkey sausage on the side but they are great on their own too.

Banana Hemp Pancakes (adapted by Janel from Nourishing Meals cookbook)

Ingredients-

  • 1 cup of brown rice flour (sprouted brown rice flour even better)
  • 1/4 cup of arrowroot powder
  • 1/4 cup ground hemp seeds
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 2 mashed up ripe bananas
  • 1/2 cup hot water
  • 2 Tbsp coconut oil
  • 1 Tbsp pure maple syrup
  • optional free range egg or two if you eat them (we add this)

Method-

  • Warm cast iron pan to medium. Mix all the dry ingredients in a big bowl. Mix all the wet ingredients in a small bowl. Mix the wet into the dry. Stir. Add more liquid or flour for your favorite consistency.
  • Add some coconut oil to pan. Scoop desired size pancake into pan and flatten down. Cook about 1 minute on each side. Enjoy!!!

NOTE- My 10 year old is a bit gourmet and LOVES this recipe with an additional 1 Tbsp almond extract and 2 Tbsp poppy seeds. YUM

My Favorite Cookbooks and THE ONE That Wins First Place………

This is it. Everyday. These are my treasured cookbooks and collections that have stood the test of time and trial and that I thumb through and cook from every week.

I believe in home cooked meals. Food should be delicious, nourishing, satisfying, and make us more resilient, healthy, calm, balanced, and strong while not being too complicated or tricky.

Many have been given to me by beloved and wise friends while some I have found through teachers or mentors. There are so many these days it can be hard to find a quality one or overwhelming to know which one to get.

It’s funny, the more biochemical and deeper I get into science, disease pathology, root cause and health the more I return to food. We all want that magic supplement or herb or fad detox, and while they can be helpful, it really comes down to what we put into our body day after day, bite after bite, meal after delicious meal.

Some of my cookbooks are ‘cleaner’ than others but they are all based on nutrient dense whole foods. I even have one that my mom wrote with our favorite recipes from growing up and the farm (there are even quotes on every page, old pictures from the farm, and my grandmas hand written recipes. You rule mom). I also keep a folder to put my favorite recipes in from friends or print outs from favorite online recipes to keep handy and organized. I do have things saved online but I need things to be tangible and in front of me.

Here is a list of my favorites, why they are my favorites, and a favorite recipe or two from each of them

  1. Flavors of Health by Dr Ed Bauman and Chef Lizette Marx. This book rules for overall healthy lifelong everyday eating. It comes from a culinary/nutrition school and skimps on neither. My favorite part is the Cooking Pearls it offers explaining how to prepare many basic healing foods. One of these I use often for simple and quick meals is the Roasting Vegetables to Maximize Flavor one. I can eat roasted garlic on everything!
  2. Love and Lemons by Jeanine Donofrio and Jack Mathews. This book is gorgeous and organizes recipes by ingredients which is different from most books I know. My sister Lisa (who is a health junkie and actually introduced me to mark Hyman’s work decades ago) recommended it and I have loved it since she made me The Creamy Miso Brussels Sprout Fettuccine (with rice noodles of course).
  3. The Ultra Metabolism Cookbook by Dr. Mark Hyman. I think I have used this cookbook more than no other for over a decade (and it also came from my sis lisa!!)! It is straight forward and crazy delish. The lamb burgers in this are my absolute favorite and everyone I make them for loves them. Another weekly go to is the red coconut dahl with brown rice and broccoli. Yum.
  4. Nourishing Meals– By Alissa Sergesten and Tom Malterre. This cookbook is awesome for the family that is trying to eat clean or allergen free. The recipes are all marked clearly for allergens and state if they are dairy, gluten, soy, egg, nightshade, tree nut, or grain free. I love their sweets (like mango coconut pudding, and avocado fudge pops) and their snacks (such as tahini lemon kale chips and ginger-macadamia nut energy bars). They have lots of good clean family meals as well. An awesome every day cookbook.
  5. At Home in A Whole Foods Kitchen by Amy Chaplin. A beautiful cookbook with delicious vegetarian dishes and directions for how to prepare many whole foods basics such as nut mylks, ferments, and more. This is where my favorite clean granola recipe comes from and also an incredible recipe for beet chickpea cakes with tzatziki sauce.
  6. From The Heart of Our Home By Cheryl Jenkins. My mamas cookbook that is beaten and battered from decades of cooking out of it and loving it cover to cover. My favorites are the Chinese chicken salad with tons of ginger, garlic, sesame oil and cabbage and the best chili ever.
  7. The Clean Plate by Gwyneth Paltrow. Oh Gwyneth, you do clean eating so well. She has the best chefs and Functional MDs here with awesome recipes as well as philosophies behind various specific healing diets. This book is totally clean, meaning no gluten, dairy, eggs, red meat, night shades, peanuts, soy, or processed foods or sugars. It is for the most dedicated clean eater that loves delicious food everyday! I adore the black rice with braised chicken, the sheet pan cauliflower and chicken curry and the nori salad rolls. Everything is good here, you won’t miss anything.
  8. Mostly Plants by Tracy, Dana, Lori and Corky Pollan. Given to me by my great buddy who is a functional medicine psychiatrist, not to mention amazing cook, Jocelyn. “Eat food, not too much, and mostly plants.”- Michael Pollan. A great balance here for everyday eating. We love the shrimp and kale hot pot as well as the smashed potatoes with shredded brussels sprouts.
  9. Plenty More by Yotam Ottolenghi. This book is gorgeous and loaded with spectacular recipes. So many colorful vegetables prepared with herbs and spices that not only taste amazing but smell and look delish too. It is a touch on the gourmet side, but still super easy. This book was given to me by my sister Brittany who is another health junkie and also a successful chef and owner of Truffle Berry Market. The quinoa and wild garlic cakes with salbitxada sauce are mind blowing.
  10. Food- What the Heck Should I Eat? – By Dr. Mark Hyman- My favorite! Last but certainly not least is Mark Hyman’s new cookbook. If I could give it to everyone I work with I would. Besides all the semi cheesy pics of him, the recipes are down to earth, every day food to live by. He highlights what foods we should be eating everyday which is the same ideal diet I fully support (unless people need a specific healing diet of course). He calls it Pegan, or Vegan Paleo and it rocks. The idea is mostly vegetables, as our ancestors ate but with a good balance of protein and fat too. What should you eat? Clean protein, healthy fats, colorful fruit and vegetables, whole grains, nuts, seeds, clean water, ferments, and quality counts! Boom. There are so many great recipes but I love the Thai Broccoli Fish Stew, Toasted Sage Butternut Pizza and the coconut curry chicken with green beans and almond dipping sauce is INSANE.

Every week I pick about 4 recipes to make for dinner and grocery shop for them all early on. I wing the other days with what is left over, what I get in the CSA, and what we are inspired to create (or not). I love getting inspirations from my favorite books. What are your favorites????

From The Clean Plate. I use bone broth instead of water. YUM
From Mostly Plants
From At Home In A Whole Foods Kitchen
My Mamas Cookbook
From Love and Lemons (I make with brown rice noodles)
Food. What The Heck Should I Cook? Sauce is to die for!
Flavors of Health
At Home In A Whole Foods Kitchen
The Ultra Metabolism Cookbook
Nourishing Meals

What the hell is stress? Hint, it might not be what you think……..and what you can do now to help!

“Reduce your stress”

We hear it from our doctors, our yoga teacher, our partners, our friends, nutritionists, or healer of any type and most of us know it at a cellular level.  We know we would benefit if we did but still we are all stressed out today and most of us are exhausted because of it.  Understanding  the various forms of stress is key to getting a handle on it and giving our body the break it is desperately seeking. 

You will most likely  be surprised to learn how many places stress is coming from today.  Jump right to the list at the bottom if you can’t wait.  Otherwise, a bit on stress itself. 

Stress is the body’s way of responding to any demand and then bringing our body back into balance. These demands can be physical, emotional, or mental and come from the inside our outside world. The stress response involves a chemical cascade of events that prepares the body to ‘fight or flight’, activating our sympathetic nervous system.  Our pupils dilate, blood is pumped from the digestive and reproductive system to our muscles and heart, our blood sugar spikes so we can have fuel, our heart rate increases, and blood pressure increases. If functioning properly we return to rest and digest when the stress is gone so all other vital body systems can function again, and our parasympathetic nervous system takes over, ahhhh.  

We need to be in ‘rest and digest’ to procreate, grow hair, maintain hormone balance, digest our food, think intellectually, have that oh so yummy feeling of calm, and much more. We need to be in ‘fight or flight’ to fight off the tiger, survive a famine, or a similar acute stressors that we evolved to face for thousands of years. It turns on, then it turns off. We are back in balance, in theory.  But alas….

Today stress comes from all of the following and they each have the same ‘Stressful’ effect on our body. Our ability to adapt to stress has kept us brilliantly resilient and able to handle all sorts of demands over thousands of years.  We are well adapted at handling acute stress and some stress actually makes us stronger (look for my blog on hormesis).  The problem today is we are not successfully turning off this stress response due to the amount and steady influx of triggers, which is leading to long term damage, depletion, and Chronic Disease.   Furthermore, we are not resting after stress as we are meant to. Most of these go round robin, creating more stress, which creates more of the problem, more depletion, and the cycle continues. 

Excessive cortisol (our stress hormone produced in the adrenals in response to all forms of stress) from nonstop stress can increase visceral fat, break down muscles, increase inflammation, increase cravings, decrease immune function, deplete adrenals, disrupt hormone balance, breakdown bone, decrease memory or intelligence, increase depression, slow down metabolism, and more.**

Sources of Stress-

Emotional Stress- This is the stress we are most familiar with:  Money, partners, kids, work, bills, trauma, early childhood trauma, etc. No two people respond to emotional stress in the same way.  Something that brings me joy may be your nightmare and vise versa. Many people have a hard time turning emotional stress off these days with our busy, fast paced lives.

  • What to do to help? Try meditation, deep relaxation, adaptogen herbs, daily breathing exercise, restorative yoga, tai chi, leaving toxic relationships, laughing, dancing, or guided imagery.  You can both work at reducing emotional stress as well as processing it better. 

Toxic or Environmental Stress There are thousands of new chemicals in our world today that we are exposed to daily and our bodies have not had the time to adapt to the quantity or quality we are exposed to. The build up of toxins and increased nutrient burden on our body to detox them can create a chronic stress response, putting us in chronic ‘fight or flight’. Toxic stress comes through our air, water, food, skin products, cleaning products, furniture, laundry detergent, lawn care products, paint, plastics, and more.

  • What to do to help?   Reduce your exposure to toxins by eating organic, washing produce, getting a water filter, throwing out all plastic food/drink containers, using organic skin care products, eating pastured raised grass fed antibiotic free meats, swapping out home cleaning products with simple vinegar and water, etc. 

Nutrient Deficiencies and food triggers The foods we are consuming today have far less nutrients than the foods our ancestors ate. We are generally overfed and undernourished. This is due to several reasons including consuming popular and highly processed nutrient deficient foods, less nutrient soils producing less nutritious produce, problems digesting and absorbing foods properly and the need for more nutrients today to handle the extra stress and toxins we are processing. Being deficient in one nutrient alone, such as iron or magnesium,  is stress.  Furthermore, consuming foods we are sensitive to creates stress. 70% of our immune system is in our gut and is activated when we ingest hard to digest foods for you specifically, which causes inflammation.

  • What to do to help? Grow your own vegetables, eat organic, eat foods in their whole form, reduce/eliminate processed packaged convenience foods, eat the rainbow (colorful fruits and veg), include nuts/seeds, add booster foods, restore digestive function so you digest and absorb the foods you are eating, eat healthy fats, use bitters before you eat, avoid food sensitivities, etc.

Silent, undetected, or chronic Infections and Parasites– Infections both acute and chronic are stressful on our body and cause a chronic low grade immune response. Viruses can hide out in the body without symptoms and re-emerge in times of weakened immunity. Two viruses that do this are Epstein-Barr virus and cytomegalovirus. Yeast imbalances also do this. When the immune system is activated by these and other silent or recurrent invaders or imbalances it uses energy and precursors needed for other functions and is in a constant state of inflammation which causes a systemic stress response.

  • What to do to help? Be aware of the terrain in your body and what it attracts.  Keep inflammation low, reduce sugary foods, keep the immune system in balance, maintain healthy microbes, and if needed use antimicrobials, antivirals, and antiparasitics to rid the body of pests.

Blood Sugar Imbalances– Every time your blood sugar drops too low the stress response is activated to get fuel for your body.  Cortisol rises and the stress cascade begins. When we consume too much sugar with not enough fiber and protein we get dysregulations and the ups and downs in blood sugar are bigger than we are meant to handle which is perceived again as stress.  Even trendy intermittent fasting can be too stressful for someone with blood sugar swings.  Insomnia can be due to blood sugar fluctuations alone!  Jump over here to learn more about your blood sugar

  • What to do to help? Check your blood glucose levels at home, make sure to eat fat/fiber/protein at every meal and snack, reduce sugary foods, eat regularly throughout the day to maintain steady glucose/insulin, eat healthy fats (coconut, olive oil, avocado, nuts/seeds, olives) and fiberous fruits and veggies. 

Lack of Sleep- Sleep is when we repair and rejuvenate, when we rest and digest.  When we are deprived of sleep it spikes our blood sugar and increases night cortisol (stress) leading to a cascade of downstream hormone dysfunction.  More stress, less sleep, more stress, less sleep, and the cycle continues no matter what came first. Lack of sleep is stressful on the body.

  • What to do to help?  Go to bed and wake at the same time every day, make sure your room is dark and cool, skip daytime caffeine, try amino acids, find a night time ritual, get blood sugar under control, ‘catch the night time low cortisol wave’, try herbs such as passionflower or kava. 

  

Bacterial dysbiosis  The lining of the gut is composed of millions of diverse organisms that when balanced helps us digest food, detox our environment, maintain the integrity of our gut lining barrier (aka prevent leaky gut), balance our neurotransmitters, keep our hormones balanced, synthesize vitamins, keep our immune system from overacting, and more.  Various things in our environment can throw this balance off such as antibiotic use, eating a low fiber or high sugar diet, stress itself, certain medications, lack of nutrients, lack of friendly microbe exposure, being born via cesarean, or not being breastfed.

  • What to do to help? Avoid unnecessary antibiotics and medications, limit alcohol, eat fermented foods, reduce sugary foods, eat plenty of fruits and vegetables, play in the dirt, breastfeed, supplement with probiotics, etc. 

Physical Stress or Trauma Overexercise, accidents or trauma, excessive hot or cold, childbirth, surgeries, diagnosed diseases or system dysfunctions, overeating, sunburn, etc all cause our sympathetic nervous system to kick in and the stress cascade to begin or continue.

  • What to do to help? Protect your body from physical injury, do not overeat, rest and recuperate after trauma, find moderation and joy. 

 

Stress directly affects our brain, our hormones, our thyroid, our sleep, our metabolism, our immune system, our mood, our energy, and more.  All the stress we are exposed to accumulates to form our total stress load, or allostatic load. Which specific stressor that overflows our ‘bucket’ might not have had a huge affect normally but it may be just enough to tip the scale, overflow the bucket, and get our attention.  How much stress we can tolerate, aka how resilient we are, varies from person to person depending on our genetics, history, nutrient intake, mindset, and more. Knowing what is adding to your total stress load is key in helping to reduce it, process it, or eliminate it so you can function better.

What stressors are filling your bucket? What are you doing to decrease this stress or increase your resilience?

Decrease any of these stressors here and improve your health!

Emotional Footnote- This is not meant to stress you out.  Instead, this is meant to empower you to take a front seat in your journey towards wellness.  Stay tuned for more on Stress and Adrenals and How You Can Become More Resilient!!!

**Check out this 6 minute video to see how high cortisol (stress hormone) impacts physiology.    You Tube Video- How High Cortisol Impacts Physiology (and fat loss) https://www.youtube.com/watch?v=uLUU0b-VuD0

 

References

Bauman, Ed and Friedlander, Jodi. 2019. Therapeutic Nutrition Textbook Part 1.  

Romm, Dr. Aviva.  The Adrenal Thyroid Revolution. 2017. New York, NY. Harper One.

Cass, Dr. Hyla. 2018. Lecture on Insomnia. Functional Nutrition Lab.

Nakayama, Andrea.  2018. Functional Nutrition Full Body Systems. Endocrine 3

Plus, what you can do right now to help reduce your systemic stress!!!

A Few of My Favorite Things 2019…….

These are a few of my favorite things in 2019……. The list will grow all year and no, I do not get any kick backs from any of these companies.  I just legitimately like their products (and missions) and want to share them with you.  They all help maintain a balanced, nutritious, healthy and joyful life.  Feel free to add any of your favorite things in the comment areas and check back for more treasures all year!

#3 Smoothie Plant Powered Nutrient Superfoods-  Smoothies are the greatest way to make sure you are packing your day with delicious and powerful nutrients that your body needs.  We are smoothie and smoothie bowl addicts at my house.  Here are just a few of the superfood booster powders we play with every day.  Kids get to pick which ones they want that day and I change it up in my own daily.  Look for our Smoothie Worksheet coming soon!  Acai Berries and Gogi Berries are packed with antioxidants, phytonutrients (important nutrients from plants), vitamins, trace minerals, healthy fats, certain amino acids, and fiber.  Maca is a powerful adaptogen that is being studied fiercely right now.  It is known to help people adapt to stress, balance hormones, feel energized, regulate blood sugar, and is loaded with antioxidants. Camu Camu Berries have an insane amount of vitamin C as well as other antioxidants and nutrients.   If you are looking to boost your overall health, fight sickness and disease, and increase energy these superfoods are and awesome tool.  A basic recipe is to mix 1 cup of nut milk with 3/4 cup of blueberries, 1 banana, 1 scoop plant protein powder, 1 tsp flax seeds, and 2 of these boosters (1 tsp each).   Fat, fiber, protein, nutrients-  my eating motto all in one glass! Boom!  

#2    Lola Tampons  This company provides 100% organic tampons that are toxin free.  Their mission is to promote open conversation around women’s health, to provide healthy products, to be supportive through each stage of a women’s hormone health,  and to be totally transparent about their product.  You can custom make your order to fit your exact needs.  So cool.  I have an order of 2 boxes of applicator free tampons coming every other month and each box has 6 light tampons, 8 super, and 4 super plus.   They actually make it fun to customize your quantities depending on your individualized needs.  Brilliant!  I ordered their menstruation starter kit also so my 10 year old daughter will be empowered and informed when her big day comes.  These are toxin free for your body and better for the earth.  Win Win. Check them out.   www.mylola.com 

Click here to read a great article about other organic toxin free tampons. https://thethirty.whowhatwear.com/best-organic-tampons

Another great article here at huffpost about what is in your tampons and why you might care.

and another one- https://articles.mercola.com/sites/articles/archive/2017/06/07/tampons-sanitary-pads-toxic-chemicals.aspx

 #1    Booch Craft Hard Kombucha- A delicious Kombucha Cocktail for the nights you choose you drink alcohol.   This company rocks.  The drink is organic, naturally gluten free,  yummy, and full of good bacteria to help your microbiome thrive so you can function your best.  The company supports sustainable food projects to boot and has an awesome mission to support people enjoying life but staying healthy.   Win win win.    Find more on Booch Craft here www.boochcraft.com   

One on one Personalized Sessions

Free 15 minute Phone Call to chat with Janel to help you decide where to start for your unique situation.   Email, call, or click here to schedule a time janel@mountainrebalance.com

Let’s start by chatting for 15 minutes so you can ask questions about my practice and I can help you determine what next step is right for you.  

I work with people in a few different ways-

1. Anti-Inflammatory Rebalance Program                                                             A powerful way to set the stage for health to take root.  Remove the most inflammatory foods and nourish your body with specific foods/nutrients.  Be supported and held accountable while preventing overwhelm from the excess of information out there. This may be enough to see the results you are hoping for or the first step before digging deeper.  4 week program including 5 sessions with Janel 

2.  Initial Assessment and Review Sessions .  A great place to start for anyone looking at digging into personalized care.  You fill out an extensive intake and we meet for 1.5 hours so I can learn all about you, hear your concerns and goals, and gather tons of information.  I review any lab work, recommend functional labs, suggest relevant home testing, and do lots of behind the scenes detective work. Next we have a 1 hour follow up where we go into a plan to address your specific needs. You get a personal Health and Wellness Binder to keep all your health and medical paperwork organized.  After the assessment sessions we decide together what is the best next step.

Follow up and Commitment Packages after Assessment, if needed

  • Accountability- 6 45 minute appointment over 3 months time, with check ins between, so we can track, assess, test, review, personalize, and where I can support you making sustainable diet and lifestyle changes.  You have access to emailing and calling me. There is heaps of education, tracking, and personal adjustments.  
  • Gold Standard Accountability- 12 45 minute appointments over 6 months time, with check ins between, so you can feel fully supported during this time of deep healing and change.  The truth is it takes time to make lifelong sustainable change and get to the root cause in some trickier situations.  You have email support and access to call me. Can also be used as punch card over 12 months. 

Half hour Individual Follow up Sessions
Periodically get together to reassess, track, and support

1 hour Holistic and Functional Nutrition Consult 
Discounted for current clients
We can talk about ideas to help you reach your goals, discuss some of the physiology behind why things might be happening as they are, or reassess where you are.  

Working with Kids
I love working with kids and tailoring things to them.  Kids can also start with Assessment package if needed and ready or jump into the 4 Week Kids and Family Clean up Plan.  Coming soon!!

Home Visits 

I love having a home visit where we can go over your kitchen set up and organizing together so eating and cooking healthy feels good. 

 

Parties!

Oh this is a fun one.  I can join you at your next get together with friends to answer questions about how we function and what impacts that or discuss a specific topic.  Understanding health in the way of how we are functioning is a huge empowering shift.  Learn about how certain systems work, what impacts them, and how to optimize them.  Get your girl friends together and let’s connect.   2 hours at your get together that your friends will not forget- $150

Group Wellness and Classes

Group Wellness and Classes

Holistic Healthcare you can’t afford to miss, (but you can afford)! Plus,  meeting as a group has proven powerful beyond what I imagined.  See what people are saying.

4-6 Week Group Programs-

$200-$275 
These are awesome! Most groups involve several weeks of meeting and 3 weeks of focused diet/lifestyle work. They include live gatherings for education, questions, motivation, accountability, and community.  They also includes email support, a binder with all your information, recipes, meal plans, appropriate supplement suggestions, optional access to professional quality supplements at discounted rate, facebook group access to connect with others doing the program,  insights and direction on lab work, and better health, balance, and insight after. 

  • Women’s Hormone ReBalance and Reset-   Insulin, Cortisol, Thyroid, Sex Hormones, OH MY! Winter 2020! 
  • Family Clean up.  Make nutrient dense food part of your life, work at eliminating anti-nutrients together – Fall 2020!
  • Prenatal/Postpartum Nutrition, Recovery, and Hormones- 
  • Blood Sugar ReBalance- Ditch the Sugar for good!- 
  • Optimize Digestion- Heal your gut (and affect every organ and system in your body)-  
  • Group Elimination Diet- reduce inflammation, calm your immune system, increase nutrients, improve digestion, restore immune function, and rock this thing called your body! – 
  • Autoimmune Reset-  Learn about how food impacts your immune system and how to optimize digestion and immune function
  • Teen Girls Empowerment through Education- Learn about your body and how what you eat and the environment affect it
  • Fatigue? Energy please!-  Thyroid, Mitochondria, Nutrients, Blood Sugar, and more

1 Week Whole Foods Seasonal Cleanses, Detox and Education about WHY 

$99
(bring a friend and you both get $10 off)
These week long dynamite cleanses include 3 one hour group meetings (online or in person in Truckee), loads of valuable education, recipes, detailed food plan, detox and cleanse tips, email support,  facebook group access, optional access to professional supplements at discounted rate, and an awesome feeling after you complete it! Everyone can benefit and you get to choose your comfort level- expert or beginner or anywhere between. 

  • Spring Cleanse and Liver Love- April
  • Summer Detox- July
  • Fall Cleanse- October 
  • Winter Detox and Nourishment- January 

Healing Foods Workshops

Learn how to make your own Sprouts, Bone Broth, Fermented Vegetables, Nut Milks, Juices, and more

Herbal Remedies Workshops

Learn how to infuse oils with medicinal herbs and use as healing salves, lotions, and balms.  Learn how to make your own herbal remedies and medicines. 

Group Classes on Health on Wellness

Come together and learn about different body systems, how they work,  how they affect us, and how our lifestyle and diets interplay with them.   Join our classes or Host your own wellness party!!

  • Hormone Health
  • Immune Health
  • Blood Sugar
  • Digestive Health
  • Hypothryroid
  • Fertility, Pregnancy, Postpartum
  • Perimenopause and women’s hormone health as we age
  • Estrogen Dominance
  • Depression, Diet, and Lifestyle
  • Fatigue
  • Brain Health
  • Childrens Health and Wellness Boost
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