3 Ideas To Build Resilience, Health, And Calm in 2021

Welcoming in a new year feels vastly more important this year.  Although a new year will be appreciated on many levels and brings with it the potential for needed change, it is not a free ticket to better or easier times.  But the cool thing is there are some awesome habits you can adopt to increase how well you feel and how resilient you are this new year. 


I could easily name 10 (or 20) but I am going to keep it to 3 and they will all be about adding, not taking away……..

1. Add booster foods to your life.  I love booster foods.  They are such a simple way to add nutrients, antioxidants, vitamins, minerals, healthy fats, clean proteins and fiber to your day.   They will help you become more resilient in so many ways as your body restores and refuels a little bit more every day.  What are booster foods exactly? They are a group of foods that are nutrient dense power houses.  They are loaded with the constituents your body needs to function its best but are sorely lacking in so many foods today.  The key to incorporating them into your life is making a place for them in your home that you see everyday which helps you to remember to add them.  Here is a post I wrote on booster foods if you want more.  I have a special shelf in my fridge dedicated to these foods alone. Some of my favorites include flax seeds, chia seeds, hemp seeds, camu powder, maca powder, a mix of sesame/pumpkin/sunflower seeds, gogi berries, mulberries, kelp flakes, nutritional yeast, collagen, and cacao.   I try to add them when I can throughout the day to salads, yogurt, smoothies, soups, toast, nut butters, potatoes, bars, etc.  Sprinkle that nutrient dense magic everywhere.  The key is being organized and creating the space.


2. Eat the rainbow, seriously, I know you’ve heard it, but do it each time you eat.  It’s not about eating perfectly is’s just about adding color. At every meal and snack ask yourself, “how can I get more color?”.  Colorful whole foods are loaded with important phytonutrients (which means nutrients from plants) that our body needs to operate it’s best. Our immune system needs colors, we need colors to fight off cancer, our brain needs colors, our gut needs colors, colors fight of oxidative damage, our heart and our hormones all need colors.  I know you know it, but now let’s make it happen.  -Eggs and toast for breakfast? What can you add? Blueberries and kale chips.  Great. The rainbow.  -A bowl of chilli for lunch?  What can you add? Sliced cucumbers on the side and chopped cilantro and pumpkin seeds on top. Yum. A rainbow.  -Roasted chicken, potatoes and a simple salad for dinner?  Get out the grater and grate a couple carrots and beets for the top of your salad and add a few chunked pieces of broccoli to boot with, a squeeze of lemon of course. Rainbow beauty there.  -Your kids having mac and cheese again for lunch? Ask them what colors they want to add on the side.  Roasted brussel sprout chips, strawberries, a tamari seaweed snack, green apples, red pepper strips, or carrots would bring in awesome colors.  Find what works for you but just think ‘what other colors can I add?’.  The key is shifting your mindset each time you eat to consider the rainbow.

3.  Make time for quiet.  Shhhhhhh. Honestly, it does not have to be fancy or timed or structured.  Although those things help some people, find small things you can do daily that are quiet,  just for you and that feels good.  For me I love lighting a candle every morning in the fall/winter/spring.  I take some breaths there, think of what I am grateful for, that’s it.  My sweetie walks outside each morning and spends just a few moments breathing in the cool air.  Some people spend time meditating, or doing breathwork.  Doing some gentle stretching is lovely each day.  Even a walk, all alone, with no phone.  Maybe watch the sunset each night.  Give your brain, your heart and your soul some quiet where there is nothing to do, no electronics on, no to do list.  Not even reading or music.  No pressure. Just quiet. And it can be only a few minutes each day.  What quiet will you add each day?  The key is doing it every day and keeping it simple.


I hope 2021 brings you calm, health, and resilience. 

Whatever you do, or dream you can, begin it. Boldness has genius and power and magic in it.

Wildly, Janel at Mountain Rebalance

Hunger and Satiety Hormones

There is a lot more than willpower involved with hunger/satiety.  There are many hormones involved with both and there is a lot we can do to impact them.

Hormones interact with the world and they communicate with one another about what is going on. With hormones there is always a stimulus, a receptor, and an effector.  Our environment impacts each of these. 

We want our hormones to turn on at the right time, to be received successfully, to do their work, and then to turn off. Here, with hunger/satiety hormones, we want to feel hungry at the appropriate time and then we want to feel full after we eat.

Raise your hand if you want to feel satisfied with food and well energized all day. I do! 

What you eat, when you eat, how you process stress, how you move your body, and how well you sleep all impact our hunger/satiety hormones.


Meet some of your hunger hormones………

Leptin – Made primarily in fat tissue.  This hormone acts on the brain (hypothalamus) to inhibit or reduce appetite and induce fat burning (tells you you are full).  It was only discovered in 1994!  This has a circadian rhythm to help you sleep. Leptin resistance (and insulin resistance) is a big factor in over eating. We want our cells to ‘hear’ our hormones so they can do their jobs.  Optimizing blood sugar, reducing inflammation and excess sugar/starches, reducing stress, and removing nutrient-poor and highly palatable foods will help with this. 

CCK or cholecystokinin– This is our main satiation hormone and it is produced in the small intestine.  It slows the emptying of the stomach to promote fullness. It suppresses appetite and signals satiety.  It is especially stimulated by eating proteins such as slow cooked meats (which have specific amino acids and umami to signal fullness), long chain fats such as omega 3s, and fermented foods. 

PP or pancreatic polypeptide– Due to vagal nerve stimulation this is released from the pancreas and inhibits food intake.  This is released in response to chewing.  Chew Chew Chew (and note the importance of the vagus nerve). 

Ghrelin– Made primarily in the stomach and only discovered in 1999.  This hormone stimulates hunger by acting on the brain (hypothalamus) and tells you that you are hungry.  It interacts with leptin and others.  This hormone is impacted by stress and implicated in stress-induced eating and food/reward behavior.   It is released when blood sugar drops, when you are stressed, with high fructose consumption, or when you did not get enough sleep, all making you feel hungry.  A 2006 study by American Society for Clinical Nutrition suggested a breakfast high in protein was better at reducing ghrelin (making you feel full). 

Takeaway?

A calorie is not just a calorie.  Our food and lifestyle is information for our body, for our cells, and for our brain.  Our hormones are impacted by our environment.  


What 4 things can you do to ensure your hunger/satiety hormones are working for you? 

1. Focus on whole, nutrient dense foods that your body can recognize (and make sure you are digesting them).  

2. Work on reducing stress, learning to process stress, and never eat when stressed out.  Take at least 3 calming breaths before each meal. 

3. Make sure you are gettting enough sleep each night, 7-9 hours

4. Eat a healthy fat, a clean protein, and fiber at every meal and snack. 

  • Healthy fats include avocados, coconut oil, olives, nuts, seeds, fatty fish, organic butter, olive oil, coconut
  • Clean proteins include eggs, grass fed beef, bison, chicken, lamb, beans, lentils
  • Fiber is in veggies, fruit, nuts/seeds, legumes


Even small changes can have a positive impact on hormones:) 
Eat up, rest up, and enjoy

Wildly, Janel

  • Jones, David. (2010) Functional Medicine Textbook. The Institute for Functional Medicine
  • Nakayama, Andrea.  (2018) Full Body Systems. Functional Nutrition Lab. Endocrine System.
  • Bauman, Ed. (2018) Therapeutic Nutrition- Weight Loss

Janel Ferrin Anderson NC FNLP PhD is a Board Certified Holistic Nutritionist, a Functional Medicine Nutritionist, has her doctorate in Natural Medicine, is a certified family herbalist and a certified yoga therapist. ‘I am dedicated to empowering women to feel their best and to take charge of their health. I help people understand their body and how to use food and lifestyle to improve health and resilience.’

My Inspiration For Bridging The Gap In Healthcare Came From My Son….

One reason I became interested pursing the study and function of the human body and how food and lifestyle impact it was because of my son.

14 years ago my husband and I were told that our 1 year old had Spasticity in his legs, which is a form of Cerebral Palsy from an in-utero stroke. We were told it was something that could not heal but would not get worse. Time would tell how much it would impact his life but we should count on him having to miss a ton of school for doctors appointments and physical therapy throughout his life, getting many surgeries, probably not walking, and we would see what else with time.

We were absolutely shocked.

That is when I went to work figuring out…. WHAT CAN WE DO?

I call this ‘optimistic science and wellness’ and many degrees/certifications/internships later this is essentially what I practice today.

Although we had fabulous doctors from the get go we were treated as Levi’s diagnosis and not the person he was or the people we were (***see footnote about our amazing physical therapists) . It felt like no one was seeing us, no one was there in the docs office to talk to about what was happening in his body and what we could do to impact it. No one was interested in thinking into ways we could enhance his life and optimize how the rest of him functioned so he could thrive and live his best life. No one was curious with us. No one explained ‘what’s going on in there’ so we could better understand the big picture. And no one seemed second guess feeding Levi chocolate pudding, red jello, dino nuggets and white crackers when we were living in the hospital after his massive surgery hoping he recovered strong………

So I started researching, investigating, and thinking into WHAT CAN WE DO to help?

If he was going to miss so much school, have so many surgeries, and not walk how could we maximize how the rest of him functioned and increase his resilience?

I would have to dig into a lot of biochemistry and physiology but luckily I was already in healthcare and was off and running in no time.

With the help of our brilliant physical therapists, we had the muscular/mechanical part down. But I was curious what was going on physiologically with spasticity and how might that have happened. I was curious about his immune system, and what we could do so he wouldn’t miss more school for preventable viruses and infections. I was interested in what we could do to impact his brain function so he was as sharp and clear headed as he could be. I wanted to know how we could we best support him around healing from numerous surgeries. It was only later that I learned how important it would be to optimize how his digestive system worked top to bottom so he was able to break down all the nutrients he needed from foods so he could be his strongest self as well as reduce inflammation from poor digestion. I learned how important reducing chronic inflammation was. With years of studying I learned how important it was to support his liver so he was able to clear all the medications he would need for surgeries. We knew how important his diet would be to ensure he had enough energy to keep up as best as he could, knowing he was working 20 times harder than other kids his age to simply stand.

The list goes on and on. We wanted him to function as best he could knowing he would struggle for his entire life to walk, stand, tie his shoes, and carry a backpack. Turns out there was a lot we could do.

During these years I realized the incredible need to bridge the gap between doctors and patients. We need to think beyond a diagnosis and more into practical ways to optimize any situation. No one ever mentioned food or lifestyle to help Levi function.

So I went back to school to figure out how we could make an impact on the rest of his body and to bridge the gap that we experienced. I spent over a decade searching for what was missing. First I studied Holistic Nutrition, then I studied Natural Medicine, then herbs, and I studied Functional Medicine and Functional Nutrition which proved to be the methodical, truly holistic, curiosity driven, and systems-biology approach that I felt was so sorely missing. I began getting curious around what drives symptoms and disease, what can we do at a foundational level to make an impact, and how to educate and support people to make appropriate and sustainable changes.

I call this “what can i do wellness” or “optimistic health and wellness“.

Now, I get to listen to people, I get to hear their story, I teach them about their body, and help them to use food, herbs and lifestyle to optimize how they feel and function. I dig into the science of ‘what is going on in there?’ so we can get an idea of the root cause, or what might be driving or impacting symptoms or disease. I understand that we are all unique and that our environment talks to our genes and impacts their expression. People come to me now with all sorts of goals, diseases, symptoms, dysfunctions, hormone imbalances, history and life experiences. I listen carefully to each person and we map out their body systems including digestion, immune/inflammation, environment, energy production, detoxification, hormones/neurotransmitters, spirit/resilience, and physical integrity. We dig into their personal goals, their unique history, and focus on optimizing how all their body functions at a grass roots and foundational level. I help people to see how everything we do impacts our health; including sleep, stress, mindset, diet, relaxation, movement, and more. I spend the time helping people understand the science of that. There is always something we can do to make a difference and to support our goals if we just understand what’s going on in our own body.

All of this, coupled with my innate desire to find unbiased truth, has let me to my life’s work.

I wish I had someone 14 years ago to join our team and dig into this with us. But I am grateful for our experience as it brought me to where I am today. And I am grateful everyday for our oldest son who is my greatest teacher and who I wouldn’t change a thing about. He is currently writing a hero’s journey short story for high school english. He doesn’t know it yet but he is his own hero in his own journey and he is definitely mine.

“Sometimes a journey is not about the traveler. It is not about a destination. It is about the bringing together of worlds. It is about lighting a path.”
― Thomas Lloyd Qualls

*****On a side note, I should mention that our physical therapists have always been our heroes and wonderful advocates for Levi and our family. Deborah, Amy, and Christine. They did spend a great deal of time supporting us and getting curious with us regarding Levi’s physical movement. I will be forever in debt to our magnificent PTs. It is in fact my goal to bring that kind of thinking, problem solving, curiosity and attention to my clients only for me using food, lifestyle and herbs.

Read more about my story here

Check out our Women’s hormone club here

Hear what people are saying about working with me

Curious about how our gut impacts our health?

Women, Girls, Mothers, Grandmothers- It Is Time To Rise Up, Together

The world needs us to rise up, women.   We need to be brave, strong, and loud.

In order to do that we need to feel our best, have as much energy as possible, be clear headed, and unite. 

Like many of you I was incredibly saddened to hear about the passing of Supreme Court Justice, Ruth Bader Ginsburg, last week. Then I spent some time feeling anxious about what it means politically, moving forward. Thankfully I woke up Monday inspired to take action in my own small way. To RISE and persist like Ruth would have wanted.

RBG spent decade after decade fighting for women’s rights. She  fought for reproductive freedom, equal pay, job based discrimination, financial discrimination, and so many other issues involving  gender discrimination. I am so grateful for her tireless work.

Women need to feel empowered around their health and their body so they can go into the world feeling strong, energized, and sharp. We need to change how healthcare is practiced, seeing the whole person, the whole woman, hearing, trusting, and focusing on using every day tools to optimize health.

When you are stronger WE are stronger 

10 things you can do starting today so you have the resilience and energy it takes to rise up in your own way. 

  1. Sleep at least least 7-9 hours a night, seriously, how can we rise up if we are tired?
  2. Eat whole foods including nuts, seeds, vegetables, fruits, healthy fats and clean protein. Stay away from any foods that negatively affect you personally
  3. Say no to things and people that bring you down. Practice now……. ‘No’
  4. Discover your heart’s desire and go do it
  5. Play outside in the sunshine, rain, wind, and snow
  6. Drink water, tea, and broth
  7. Cook
  8. Support and encourage other women to do their best and to shine brightly (and you shine as brightly as you can, don’t hide that shit)
  9. Find a way to process your stress and practice doing it every day- meditation, deep relaxation, breath work, mantra, etc
  10. Be careful of the self limiting and negative stories you tell yourself. They are just that, stories, they are not truths and they can sabotage you. Make a new mantra and create new positive stories you tell yourself. It might take time but you can do it.
  11. Speak your truth and speak it loudly

Start making changes today towards feeling your best. Pick one small thing and focus on it until it becomes second nature or habit. You got this! We need every last one of us.

Check out our Women’s Hormone Club that starts this January

Set up a free 15 minute call with Janel to see if I can help you achieve your health goals

Find out how your gut impacts your health

Download a free Fall Recipe Book here that will inspire you to eat clean and try new delicious seasonal recipes that promote health.

Janel Ferrin Anderson is a Board Certified Holistic Nutritionist, a Functional Nutritionist, has her doctorate in Natural Medicine, is a certified family herbalist and a yoga therapist. I am dedicated to empowering women to feel their best and take charge of their health. I would love to support you on your journey towards more resilience, wellness, and ease.

Heal vs Ideal- When Even The Best Diet Won’t Solve Your Problems

Imagine if you wanted to get stronger and you started running or hiking on a broken leg to get in shape. It wouldn’t work. You would get worse and be in tons of pain, even do more damage despite starting a healthy activity. Would you blame running/hiking? No. If your leg was broken you would need to heal the break first, then start up the ideal healthy practice of running/hiking after your body was ready. If the root of your problem was just that you are lazy, then yes, get off the couch and go for a hike. But you need to consider the root of the problem.

Same is true of your gut and overall health

If your digestive function is broken or not functioning right, eating an ideal diet might not work if you do not heal the ‘break’ in the system first.

We all pretty much know now that digestive health and nutrition is the cornerstone of all health, including genetic expression (aka what genes turn on and which ones turn off). Crazy cool and empowering! But if we are not digesting our food, metabolizing our food, and absorbing our food properly we can become depleted, lethargic, gassy, bloated, fatigued, spaced out, unable to sleep, in chronic pain, infertile, anxious, moody, constipated, and so much more…..even on a great diet!

What?

Yes. It is true. I see people all the time in my office that are either eating a ‘great diet’ but still feeling lousy and now frustrated. I also see people that tried to add ‘healthy’ foods to a not so great diet and got horrible results, feeling even worse and now confused, thinking it is the food that is bad for them. Truth is, the food might not work until they fix the root of their problem. We must Heal before we jump to an Ideal diet in this case. There may have been a turning point or trigger in their (or your) history that now requires healing before jumping to an ideal diet.

Another awesome way to look at digestive health in this way (heal vs ideal) is the brilliant analogy Dr. Murray uses about a garbage and flies problem. Say you have a huge fly problem in your house and it is driving you nuts. If you just take away the flies but you still have the garbage that attracted them, the flies will come back eventually. It is all about the terrain that created the problem. You have to get to the root and remove the garbage and only then will the flies not come back. I see this all the time with people trying to optimize their health. You cannot just get rid of the problem without addressing why the condition started in the first place.

This has led me to start a blog series on digestion top to bottom, in small doses with lots of action steps, so you can learn about the different stops along the system and empower yourself to up-level your digestion and in result your health and resilience. Darn near every symptom could be digestion related and there are easy, non invasive, cheap steps you can take to see if getting your digestion to function better might help you feel better.

Of course this series and all of my blog posts are meant to educate and empower, not to treat or diagnose any disease. Please consult your physician with any questions or concerns. Eventually enough stress or damage on the system can create a tipping point and with time a disease state that requires more than healing your digestion. That said, it will always help build resilience and function.

Do you want to feel your best? Join us for this upcoming blog series! Subscribe to our website, facebook, or instagram to keep up

Janel Ferrin Anderson NC is a Functional Medicine Nutritionist who is passionate about helping people understand their body and feel empowered to take the front seat in their health care. She works with and partners with people to help them optimize how all their body systems function. Click here to schedule a free 15 minute call to discuss your needs

Spring Cleanse and Liver Love! 2022 Dates are here…..

2022 Group Cleanse week is May 9th-15th. All materials go out April 24th. Choose what is best for you

Updated Videos, Slides and New Easy to Use Cleanse Packet this year!

Bring in the fresh and light energy of the spring, support your liver and release toxins 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.

This is a chance to clear out the old and RESET, REPAIR and REPLENISH

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

No fad diets here, just an awesome, short, seasonal cleanse to jump start your body at a cellular level.


Previous group participants and clients get 20% off code- alumni20

Previous spring cleansers get 40% off code is- springalumni40)

Both groups are together this year in a new simple format. Participate as much or little as you want with the group (but I hope to see you with us!)


Sign up now


Spring is the season of the the liver and spring produce is all about liver nutrients. The liver is important for hundreds of everyday functions and directly impacts hormone health, blood sugar balance, nutrient storage, fat digestion, protein digestion, enzyme synthesis, cholesterol, and of course DETOXIFICATION of substances that enter your body through the air, water, food, skin, and gut.


Give your body what it needs this spring to hit reset, flush out the old and bring in the vibrant new.

We are going to REMOVE toxins coming in, LOAD UP on nutrients that support our body’s detoxification pathways, INCLUDE lifestyle practices that support detoxification, and set INTENTIONS for what we want to bring into our life.

  • Optional recorded content that you can watch anytime so you can learn about what we are doing and why we are doing it. You will walk away empowered!
  • Menus, meal plans, recipes, cooking demos, herbs, tips, tricks, and more (THIS IS MY FAVORITE RECIPE BOOK OF THE YEAR)
  • Info goes out APRIL 24th! PLENTY OF TIME TO ORGANIZE BEFORE CLEANSE
  • New- Easy to use format and Cleanse Packet with tips on cleansing, trouble shooting a cleanse, essential oils, detox enhancers, herbs, and more
  • Closed facebook group for sharing recipes, experiences, and asking questions
  • Live Optional 30 minute Q&As on Tuesdays at 7pm
    • April 26th
    • May 3rd
    • May 10th
    • May 17th
  • Cleanse is the week May 9th-15th
  • Group Lake Jump to kick off the cleanse in Truckee May 9th at 5pm
  • BONUS CHECK IN ON MAY 12th at 7am (per last years evaluation request)

BONUS- Truckee Tahoe People meet Monday May 9th at Donner Lake at 5pm for a lake jump to kick off the cleanse week! Woohoo


Yes this is a rejuvenating 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, giver your liver some love, work with Functional Medicine Nutritionist Janel Ferrin Anderson, and eat delicious food while nourishing your entire body.

Come away feeling revitalized and restored

THIS IS NOT YOUR TYPICAL COOKIE CUTTER CLEANSE THAT I AM RE-MARKETING. I carefully designed this cleanse to help accommodate individual needs and support the body to function and cleanse its best.



Why Cleanse?

There is one thing we all share which is our exposure to an increasing amount of toxins and stressors in our world. And while our body is designed to detox and cleanse everyday, the problem is the amount of toxins that are entering our body coupled with an increasingly nutrient deficient food supply and other modern day factors that slow down detox pathways. This idea is called Total Load or body burden. So it is not about one or two toxins, but about the accumulation over time. When our body becomes overburdened we start to feel it. Our liver is one of our detox organs and we are going to give it exactly what it needs to do its job.

According to Rupa Health, these are some signs that your body may have toxins building up

  • headaches or migraines
  • insomnia
  • skin rashes
  • tiredness
  • difficulty paying attention or focusing
  • bloating
  • lack of energy
  • body aches and pains

Who is this cleanse for?

Yes, we are all exposed to an increasingly high amount toxins but because we are all unique and are at different places in our lives, with different activity levels, stressors, gut health, cleanse experience, life commitments, etc… there is no one cleanse that works for everyone. That is why I include 3 options. This way you can pick what feels right for you.

I will help you choose what is best for you. This cleanse is appropriate for anyone looking to cleanse because of this unique and personalized flexibility.

  • A building cleanse is for those that might be recovering from an injury, or breastfeeding, with a lot of physical demands on them, or are new to cleansing. In this cleanse we still bring in all the cleansing foods of spring and restorative practices but we include more solid foods, clean proteins and healthy fats to make sure you meet your needs.
  • A balancing cleanse is for most of us. We balance delicious cleansing foods, nourishing smoothies, green juices, and soups while incorporating supportive cleansing lifestyle practices.
  • A naked cleanse is for those that have cleansed before, that already eat a clean and nutrient dense diet, or that prefer the simplicity of this cleanse.

First cleanse? 100th cleanse? Join where you are and pick which level is right for your unique body

This is your chance to flush out and replenish


Get helpful handouts, lists, recipes, support from me during the week, lifestyle practices to enhance detox, daily guided breath work practices, supplement and herbal suggestions, and more. You are going to feel great after this.

Download the roasted cauliflower recipe and sneaky/delicious way to add cruciferous veggies recipe now.


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!” -2019 participant

“Great program – short and sweet with lots of benefits – easy to follow – LOVE the new recipe book” -2021 participant

“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!” -2020 participant

“I feel totally energized after doing the Spring Cleanse with Janel and the group. She offered a great variety of recipes to make the week of the cleanse and to use in daily life. There was support to set an intention and also a flexibility to create a cleanse that works best for each person. I’ll take this energy and inspiration forward to make better choices in my eating habits and increase my vitality!” -2021 participant

“I just completed Janel’s Spring Cleanse and this is the first time that I have done a cleanse where I felt like I was truly giving my body exactly what it needs without depriving it in the process. The purposeful decisions from my cleanse (and as I reintroduce foods) have carried over into my life and I am loving the boost of consciousness!” -2021 Veronica Lichter www.RumpusART.com

Click Here To SIGN UP NOW!

Let’s Do This!

Early Bird cost of the entire program is $135 Previous group alumni and clients get 20% off. Previous Spring Cleanse participants get 40% off

Price goes up to $145 after April 10th

DON’T WAIT! SIGN UP NOW

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!

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.


WHAT YOU WILL GET-

  • 1 easy to use cleanse packet (you can join us for all fun or take this and run)
  • Live (optional and faceless) Q&A sessions each week with Janel
  • 3 cleanse specific menus laid out for you to choose from
  • 3 cleanse specific delicious and beautiful recipe books
  • daily protocol to support your body’s detoxification systems
  • bonus cooking videos include- juicing in a blender, making nut milks, cooking healing broths, and many more
  • tips on how to sleep better, process toxins better, supportive cleansing herbs, essential oils, etc
  • supplement suggestions to support your cleanse
  • recorded lessons about the cleanse so you can learn about how/why to spring cleanse (access through the summer)
  • daily lifestyle tips to support your cleanse
  • education around detox organs and how they work and what they need to do their job
  • tips on troubleshooting a cleanse
  • breathwork practices to support cleansing
  • FB group to expand learning on specific interests, connect, and share with others
  • info on toxins and alternative clean choices

Join us for all the fun or take the protocol/recipes/packet and do your own thing.


Have you watched the fun Find Your Liver Video? More importantly have you found your liver? And can you believe how important it is? It is on the right side of your torso, just under your ribs on the right. Find yours!

Booking Provided by Healthie

What people are saying about working with Janel at Mountain Rebalance

Janel Ferrin Anderson FNLP NC DNM

Hello. I am Janel. I am pumped to dig into a spring cleanse with you. Empowering people to understand how their unique 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


September start- Foundations of Health


Featured post

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 (winner is at the bottom), 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. This one probably comes in second place overall.
  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. She even included a quote on every page. My mom rules.
  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 and the turkey chili is something special.
  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 doable. This book was given to me by my sister Brittany who is another health junkie and also a successful chef and founder 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 4-5 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

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