Happy New Year and Happy Resilience in 2022

Who out there doesn’t want to be more resilient? I know I do. There is a lot we have control over and a lot we don’t have control over. Building resilience is one of the greatest things we can do for our health so we are better prepared for whatever is thrown at us.I would love to quickly share 5 of my favorite health promoting things with you as we move into the new year. And as always I would love to hear what your favorite new tools are for finding balanced health and RESILIENCE.


Number one

Simple Self Care- The more I learn about health and science the more I come back to how important the small boring daily habits are for longerm health (not the shiny expensive new tricks and hacks). These everyday self care things fill up our health account so we can draw on it later and put us in touch with our body/emotions/needs. Try focusing on simple self care this year instead of a fancy new year’s resolution. I really love this idea. What fills you up? What small things can add to your daily life? Pick one to start and do it. Some ideas include

  • 3 minutes of mindful breathing every single morning. Inhale to the count of 4 and exhale to the count of 4. After, consider how you want to feel today and say no to anything you can that does not bring you closer to that feeling.
  • A glass of water, lemon water, or apple cider vinegar water upon waking up every single day.
  • Take a walk everyday at lunch every day, even just 10 minutes.
  • Take 1 minute before you eat to stop, breath, smell, see, and be grateful for your food. Then eat slowly and chew mindfully.
  • A daily 10 minute stretching routine.
  • Spend 2 minutes every night before bed considering what you were grateful for in your day, even the hardest ones
  • Prioritize sleep. Seriously. Every night try for 7-8 of rejuvenating sleep. If you are not getting it find support. Start by setting a non negotiable bed time. For me its 9-10pm.

Which ones do you do or sound like something you could add? I would love to hear. I would love to hear how you feel after a month or 2 or 12 of doing these small things. You can find me on instagram or send an email.


Number two

Cheers! or not….. I love that so many people take January as a time to refrain from drinking. What a great ritual. I did this last year and really saw some big changes especially with my night sweats! I can’t believe I used to have them (they have disappeared due to several hormone balancing efforts but this had a big impact). Two of my favorite cocktail replacements are having fresh ginger, soda water, and stevia or a glass of soda water with natural bitters (Herb Pharm makes some great ones that I spray right in). Both are so simple and so yummy.

Later last year I found Dry Farm Wines and am thrilled to find out that I can have a glass of wine every now again and don’t have headaches or wake up in the night. It had been a long time since I enjoyed red wine and I am so happy to be able to do this every once in a while now. The trick is Dry Farm Wines only supplies wines that have no sugar, are all organic, have lower alcohol, no toxic additives, no sulfites, use wild native yeasts, and are paleo and keto friendly. Crazy awesome. I am so happy to have found them for an occasional glass of wine. They offer 100% money back if you don’t like it AND you can get a free bottle of wine with your first order if you use this link (dryfarmwines.com/MountainRebalance).So an alcohol-free or headache/sugar/toxin-free cheers to you


Number three

It is official, I have found my favorite gluten test. Vibrant Wellness offers an extremely intelligent, specific and detailed test in regards to gluten with about 40 markers involved. This includes separate proteins, peptides, non gluten components, gut permeability, inflammation, genetics and more. It has been a game changer for really understanding if/how gluten is impacting each individual’s body. Their prices go up in 2 weeks so if you are interested in finding out what is true for you give a shout. They offer other similar, incredibly intelligent testing for other foods like eggs, dairy, grains, gut health, neuro etc.


Number four

Using a continuous blood sugar monitor has been one of my favorite new ways to tap into my body and connect some dots. It has been an incredible way to see how I am reacting to different foods, intermittent fasting, how I react to drinking alcohol, stress, exercise, coffee, what might be waking me up at night and tapping into how it feels when I have low blood sugar (sleepy and anxious for me!). Because dis-regulated blood sugar, along with dis-regulated stress, are 2 things that disrupt hormone balance this is a powerful way to optimize hormones through perimenopause and menopause (plus with estrogen changes our blood sugar sensitivity changes too!!). I did it for 4 weeks and will periodically check in again during the year, if needed. Since I do not have diabetes it was not something my doctor was interested in and I paid with cash for the sensor which was $65. As a nutritionist and hormone specialist I can attest that it is incredible and empowering information if done alongside someone who can help interpret the information in a relevant way.


Number 5

Being someone who understands the world through systems I have always loved thinking into and digging deep into the intricacies of the Immune system and how our world impacts how it functions. Obviously, in our current state of affairs, this has only been magnified. I think I will write a love note this year for valentines day to the efforts of the immune system (did you read my love letter to my gut a few years back? Dorky fun there). There are a lot of wild claims out there about immune health. I have been continuously digging into the research and the physiology of it and have been careful not to make any big shiny claims. I will always be careful to assess the science without any other motivation. A few food/lifestyle things I am standing by is the importance of gut health (including digestive function and microbiome integrity) when it comes to supporting the immune system functioning optimally. I am standing by the importance of reducing chronic inflammation in the body to support the immune system functioning optimally. These both look different for everyone and some people need to do more work and digging to find what might be driving imbalances. I am standing behind eating foods that are loaded with nutrients that our immune system needs (think nuts, seeds, diverse colorful veggies, fruits, healthy fats, clean proteins). In times that a boost of immune nutrients is needed I am a fan of increasing those specific and researched nutrients for our family with supplements. This winter, in particular, we are including zinc, vitamin D3, vitamin K2, fish oil, probiotics, and bee propolis. You can check out some of my favorites here.


Wishing you all a year of resilience and love. Wildly, Janel

Please follow Mountain Rebalance on Instagram for recipes, research, hormone tidbits, digestion facts, endurance boosters, and other fun health related topics. I always appreciate referrals! Tell you family and friends about my offerings if you think they would benefit


Janel Ferrin Anderson FNLP DNM NC

Janel is passionate about helping people learn about their body and supporting them to use food, lifestyle, and nutrients to help their body function optimally.



Meaningful And Unconventional Holiday Gifts To Give Yourself And Loved Ones This Season. Leaning Into The Season

I love celebrating the season and the idea of giving but the pressure and hype of the winter holiday just doesn’t feel right to me.

So how can we take the good intention of giving, make it health promoting, slow things down, sprinkle on some cozy, and minimize the pressure?

First of all, feel free to make the holiday what you want it to be. What brings you joy? Do more of that. What brings you stress? Do less of that. You get to decide what you want your holiday to feel like.

Here are 14 unconventional but health promoting gifts that you can give yourself and others this holiday season to slow things down and bring back the warm and tender feelings of the winter holiday season.

  1. Quiet. This is number one because I think it is the most important and wonderful gift you can give yourself this holiday. I know there is not a lot of extra time in the day, I am realistic with 4 kids and two working parents. But even just 4 minutes in the morning or anytime can be magic. Pick a time of day. Light a candle, take a bath, take 5 rounds of breath or do a body scan. Whatever way you choose, choose to add some moments of quiet in your day this holiday starting today. Do you hear that? Me neither. Ahhhhhh.
  2. Tea. I really believe in the healing qualities of tea physically, emotionally and spiritually. Tea can bring so much to your life. Share a pot of tea with your family or friends or enjoy a cup by the fire by yourself. The nutrients in tea are wonderfully bioavailable or easy to absorb, and tea can bring ease and calm to a crazy day. Some favorites of mine to help relax include lemon balm, catnip, nettles, chamomile and motherwort.
  3. Dark. Bring it in. The pace of the holiday can be loud, bright, and busy. I invite you to welcome in the dark where you can. The winter is meant to be darker and a time of turning more inward and restoring. Truth is we need dark to help our circadian rhythm which is responsible for so much including metabolism and sleep. Try leaning into the dark by using more candles this time of year, keep the mornings a bit darker and the evenings darker too. Try keeping off the overhead lights a bit and see how that feels. If you need to be on electronics at night get a blue light filter for your computer or glasses to block out the blue light. The Circadian Code by Satchin Panda is a great read about how important our circadian rhythm is.
  4. Processing our stress is so important for overall health. This holiday explore a new way to process stress better. Try guided imagery, or meditation, or a body scan, tapping, or breath practice. There are classes, books, and apps to help. I love the simplicity of the Calm app, or the wonderful options at Sounds True but there are thousands of good ones out there including lovely community groups that meet regularly. Don’t overthink it, just try something.
  5. Get outside. Take a walk outside every single day this month. Yes, that is a gift to yourself. Even just 10 minutes is good. Listen to the sounds, notice the trees, the birds, the air, the sun, the smell, the ground underfoot. Or, if you want to connect with a friend ask them to meet you for walk but only if it brings you joy and peace. However you do it, alone or with a loved one, bundle up and get out there.
  6. Learn a new hobby. This can be so fun so think outside of the box. Maybe it is wood work, pottery, painting, parkour, dance, guitar, a new language, tai chi, etc. What have you always wanted to learn? Sign up! Buy yourself or loved ones some classes this holiday.
  7. Bring some art into your life. Maybe you can check out a new art exhibit with a friend, or a concert, or visit local art studios, or get tickets to the theatre, or get a good coffee table book of pictures of people around the world, or pick up some colored pencils and paper and color or draw or paint.
  8. Spend some time cooking this holiday. Either learn a new recipe, ask your friends or children to cook with you, or prepare some healing foods for yourself or loved ones. Ideas include sauerkraut, granola, juices, broths, elixirs, soups, energy balls, or sprouts. These foods make wonderful gifts too. Drop a juice off at a friends or package up some granola. Want support? Get yourself or a loved one a lifelong membership to the Healing Foods Club. Loads of videos, recipes, nutrient info and more. Check it out and use coupon HOLIDAYBLISS for 25% off this December.
  9. Consider a charity to donate to and donate whatever you can, big or small. I like to think in terms of one local charity, one national charity and one international charity. What matters to you? Find a charity that makes a difference in that area and go for it. Ideas include women’s health, environmental issues, children, local shelters, protecting the wilderness, refugees.
  10. Explore your gut. If you have a bit more money to spend this holiday on yourself it might be fun to do a functional test to see what the condition of your gut is like. Since our current and longterm health is rooted in our gut it is fun to see what microbes are there, how they might be impacting our hormones, how we are digesting food, the integrity of our gut wall, if we have gut inflammation, etc.
  11. Clean products. The holiday is a great time to get yourself or loved ones some clean lotions or oils or soaps or scrubs, etc. The Environmental Working Group is a fabulous resource to find the cleanest products that will also support healthy hormone balance and cellular health in your body.
  12. Journal. Again, it often seems like we don’t have time to journal but it can be an incredibly helpful and rewarding ritual to journal each day. You don’t need to overthink it. Just sit down for 5 minutes and write whatever comes to your mind. Cozy up by the fire if you can or just at the kitchen table works too. The more you do it the easier it will become. The first step is getting yourself a journal. Wrap it up for yourself or just jump right in. The winter months bring a quieter and more reflective energy than the summer months. The winter is the perfect time to start or reignite your journaling practice.
  13. Be playful. So often as adults the holiday brings us stress and we forget to play. Play board games with loved ones, have snowball fights, go ice skating, make your own wreath, go sledding, make a snowman, have a bonfire outside and invite friends over to roast marshmallows, dress up and ski with your friends, etc. Whatever play looks like to you. Bring in some lighthearted joy this holiday.
  14. Sleep. Sleep is critical for our health and is often under valued during the busy holiday. Gift yourself a bedtime this year and stick to it. Create a lovely ritual around your sleep. Add a relaxing bath of lavender and sea salts before bed or start a worry journey to release any worries from the day before you go to bed. Make sure your room is cool and dark to get the best sleep and leave your phone far away from your bed, better yet in another room. If you want a great book on sleep check out Why We Sleep by Mathew Walker.

Happy holidays. I hope you enjoy some quiet, dark, cozy, and meaningful times this holiday with your loved ones. Spend some time thinking about how you want this holiday to feel. Set an intention. I would love to hear how you do this. Please share with us here or on instagram at @mountainrebalance

XO Janel

Janel Ferrin Anderson. NC FNLP DNM. Lover of the mountains, the seasons, all things wild, and also helping people understand the physiology of their body and how food and lifestyle impact their health. Janel works one on one and in group settings both online and in person out of her Tahoe/Truckee office to help people optimize how their bodies function.



healing foods club
Women’s Hormone Club

The Best Gift You Can Give Your Kids? Teach Them To Cook

One of the most powerful ways to live a healthy and long life is to cook whole, real foods at home. It also happens to be delicious and low cost to boot. The sad thing, most of our kids are not learning to do this.

I am not going to lie and say it happens overnight nor is it a clean process, wink wink, but that day you come home from work to a hot and nourishing meal waiting for you will not disappoint, I promise.

There were some tears shed the first time I came home from work and carpools to my daughters home cooked meal waiting for me. Those tears in the moment were all about how much joy it brought me but really the magic is in knowing that she knows what makes a nutritious meal, knows how to make a grocery list, shop, and cook. The clean up? Well, when the kids cook at our house that usually falls on the rest of us. We certainly aren’t perfect.

Kids can start cooking as soon as they can stand and stir, gaining more independence as they get experience. By 3rd or 4th grade they can definitely start to get what makes a nutritious meal or snack (see below). In my experience, by middle school they can be planning meals, shopping, and cooking meals on their own. But moving slowly is important, and keeping it joyful. Whatever age they start is better than not starting. Jump in.

The first trick is teaching them what makes a healthy meal. This comes from day after day and year after year modeling with your own meals and asking them 1. What are you eating for protein? 2. What colorful veggies and fruit are you eating? and 3. What healthy fat have you included? The rest is just extras after these 3 parts. They will pick up on this and this is a gift upon itself to instill on them.

Another part involves giving them experience in the kitchen. There are times this has looked like world war 3 came through but it is worth it. First helping you with cooking/preparing dishes regularly. Then, letting them have at it. Let them start small, cooking or baking what they want but having the space and encouragement to keep at it, flop after flop, success after success, no matter. There can be a lot of joy here and also lessons about flexibility and having a plan B. Let them use the knives, the oven, the blender, whatever. You can be there guiding and supporting at the beginning.

Then there is making the grocery list and planning the meals. Let them help you pick meals for the week. Write them down and have them write out the grocery list as you dictate it at first, or have them make a list for the thing they are cooking. Showing them how to organize a grocery list into one column of pantry goods, one column of produce, and one column of fridge/freezer foods, or however you do it. Regardless, have them helping to write a list.

Another element is getting them comfortable at the market. Bring them along and have them pick things out, have their own list, push the cart, pick out produce, etc. Teach them to pay, bag, load the car, unload the bags and put them away. You can just make this normal.

Last but certainly not least is sitting around the table and enjoying the food. We are not going for perfect here. Whatever part of the meal they contribute is great. Show them gratitude for their efforts. Talk about what they enjoyed, what was hard, what they learned. And above all, eat up!

We have our kids pick a meal once a month, make the list, shop, and cook. At first there is a lot of hand holding and that is all good. Keep the kitchen joyful and playful. Flops and drops are okay. Then over time let the have more freedom and space to work on their own. Having 4 kids, this happened at different pace for each one. Some jumped right in and others need more support (emotionally and motivationally, 🥴). But it will happen and I truly believe it is the greatest gift we can them.

I grew up with the kitchen as the heartbeat of our house, as my mom says. We were always in there. We were never a sit-on-the-couch family but instead a stand or sit around the kitchen and someone was always cooking or baking something. It was fun, it was perhaps loud, but learning to touch, cook, and enjoy food was a central theme and seeped into our bones.

Today with phones and gaming, sports, binge watching- spending time together in the kitchen together offers a unique pace that can bring deep connection and joy. And lets not forget, health.

Below are my kids go to meals. We are currently compiling a packet for the Healing Foods Club with my kids favorite recipes to cook for dinner along with a kid friendly guide to how to build a meal. Check out the Healing Foods Club if you are interested in using your kitchen as a source of lifelong health.

Happy holidays, xo, Janel

Scarlett (middle school), her favorite meal to cook is herb baked chicken with onions and lemon, a greek salad with olives and cucumbers, and lemon garlic potatoes.

Levi (highschool), his favorite dinners to cook are pad thai and Japanese ramen bowls. We are working on filling in the veggies in these but they are scrumptious.

Gretal (4th grade) is more of a gourmet baker right now and helps me with side dishes for dinner. Her favorite thing to make is a gluten free strawberry cake roll (pictured and taken by her). It is currently my favorite dessert!! She is also mastering gluten free tiramisu. Yum. She also loves taking photos of the food and drinks she makes. I will find dozens of them on my phone😍

Clay (4th grade) is probably our least interested and least patient in the kitchen kiddo but he is working on it and can make a beautiful salad. He wants to master double stuffed potatoes. We are learning that if he can find a dish from a book he has read he is more interested. What do the Hobbits eat anyway?

Janel Ferrin Anderson FNLP, NC, DNM

Janel is a Functional Nutritionist,  a board certified holistic nutritionist, and a science based wellness educator out of Tahoe CA.   Janel is obsessed with helping people understand how their unique  body works and how nutrition and lifestyle impact their health.   Janel specializes in gut health,  hormone health and works with people who want to optimize how their body functions.  Janel explores what might be driving signs and symptoms instead of just covering them up.  She teaches several groups each year and also works one on one with clients.  When not working, Janel can usually be found cooking, reading, or playing hard outside and enjoying the pace of the wild. 


http://mountainrebalance.com/?p=3105

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, herbs, supplements (where needed) 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 and health hacks to turn the dial towards health and shift the internal terrain for longterm wellness, all while allowing plenty of room for personalization.

Join us to add sustainable steps over 10 weeks to help your body function better. And even better, LEARN WHY we are doing these things. I hope you feel stronger, more energized, more clear headed, sleep better, and more feel more confident.

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

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.

The layout is designed to meet you where you are. There are the basics and then I add places each week where you can dive deeper if you are ready to.

SIGN UP NOW!

It’s for you if you have want help weeding through the excess of information out there and want to 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 also have mini discussions about topics that matter to you.

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.

____________________________________________________________

Cost is $175 per month for 3 months for new clients. Or, add it to a one-on-one package and assessment for the ultimate health package. $100 off if done with an assessment.

Format will be online and in 10 Modules you can do weekly or at your own pace. Come back to this information when you want for as long as you want. There will be 20 minute videos each week, valuable handouts, cool graphics, helpful forms, and weekly action steps.

What’s holding you back?

BONUS- HEALING FOODS CLUB- Get instant access to the healing foods club!!! This is loaded with recipes, videos, superfoods, nutrient info, and more! Lifetime access to use any time.

SIGN UP NOW HERE

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

ROLLING START SIGN UP BEGINNING DECEMBER 2021 (start anytime and complete anytime of the year)

Yearly group starts in September each year.

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

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 symptoms. 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 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 and their story. Functional Nutrition is all about being curious about your unique body and Functional Nutritionists are a lot like detectives.

_____________________________________________________________________________

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. Herbs are a tool to help shift the terrain and provide relief while work is done around the root cause.

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 and signs are branches on a tree. The major roots that drive chronic 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

5 Sauces For The Flavor WIN

I love a delicious sauce! They bring the yum factor to any dish, especially boring  leftovers or any dish that needs a boost! 


I am a big advocate of always making enough for leftovers when I cook, or batch cooking large amounts of a variety of roasted/steamed veggies and a gluten free grain for the week. That strategy makes for easy and nutrient dense meals in a flash……. 


What makes that crazy fun and delish?  Sauces!! 


Teaching clients to use flavorful sauces is so great because it’s easy and satisfying. 


We usually have 2 sauces on hand each week to reuse and mix things up. 
You can add sauces to salads, bowls, tacos, roasted veggies, soups, eggs, raw veggies, grilled meats, grains, or whatever else you can think of. 


We go through so many different ones but we have our standard 5 that I will share here. I would love to hear what sauces you love.

My favorite 5 sauces are-

  1. Amazing almond curry sauce for veggies or meat
  2. Cilantro tamari sauce
  3. Miso ginger sauce or dressing
  4. Avocado lime dressing
  5. Ginger lime tahini sauce

One of the dishes photographed here is of leftover fajita veggies and chicken thrown on a bed of lettuce, with added black beans, tomatoes, and avocado lime dressing. Everyone loved it and I would argue it was better than fajitas the night before.

Download the recipe pack for all 5 sauces here

Tell me what you try and what you like! Tag Mountain Rebalance @mountainrebalance so I can see!! Enjoy every bite

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