An “Oh shit what’s for dinner” Recipe and Mindset

Oh you know you have them too. Those evenings you get home from work, shuttling kids, crushing the chores, and all that you do just to realize “Oh shit, what’s for dinner?”

If only we had a magic fairy that was home taking care of that all day everyday.

Alas, we need to be our own damn fairy.

I love it when I am all organized and have all my meals planned out for the week and shopped for. I actually enjoy preparing nourishing meals when my day allows for it. However, the reality of working, having a family, and a life of my own is why some nights I completely space dinner until we walk in the door after dark, famished, with little eyes looking at me like I know what to do.

Luckily, I have a back up plan for those nights that usually works (and I am not talking about pizza delivery, ok, well not always anyway).

Feeding my family nutritious food is crazy important to me. I know how it directly impacts our hour to hour health as well as our long term resilience, mental capacity, and vitality So, I have a back up system in place for these nights so we can keep our meals nutritious and avoid the inflammatory white food nutrient depleters.

Although not perfect or optimal, I always have a few things on hand in the house that allows me to cook a nutritious and delicious dinner when I totally space it.

I always prefer fresh foods but emergency staples to always have in the cupboard for last minute dinners- non bpa canned beans (black, garbanzo, kidney, pinto, lima, etc), organic brown rice, quinoa, pasture raised grass fed chicken bone broth (lots!), organic coconut milk, ghee, dried herbs/spices, jarred tomatoes, jarred artichokes.

Emergency perishables I try keep in abundance- onions, garlic, ginger, celery, carrots, eggs, nuts/seeds. avocado.

I also always make extras at meals to have Quick leftovers for lunch, dinner, and oh shit moments.

So, tonight this was my miracle recipe.

  • Extra virgin olive oil to sautee
  • 1 yellow onion diced
  • 4 celery sticks diced
  • 4 carrots diced
  • 4 cloves of garlic diced
  • about 45 ounces of bone broth
  • 1 28 oz can organic garbanzo beans drained
  • 10 ounces of organic canned diced tomatoes
  • left over diced chicken from last night
  • left over roasted asparagus diced
  • 1 tsp turmeric powder
  • 1 tsp cumin powder
  • sea salt and pepper to taste
  • Seeds to sprinkle on top (I keep salted and roasted pumpkin and or sunflower seeds on hand)

Directions- Sautee onions, carrots, celery for a few minutes in the olive oil on the stove in a stainless steal pan. Add the garlic and sautee a couple of more minutes. Take a moment to enjoy the smell:) Add the spices, broth, beans, and tomatoes. Cook together about 20 minutes until veggies are soft. Add the pre-cooked chicken and asparagus for the last few minutes to warm up. Ladle into your favorite soup bowls, gather around the table, sprinkle with pumpkin seeds if desired and enjoy a quick but nourishing Heck Yes This Is For Dinner meal.

Note- all ingredients can be exchanged for other similar ones you have one hand. The basics are onion, garlic, celery, carrots, bone broth, protein, veggies, and herbs/spices. You can add brown rice or quinoa if you have them too.

Boom! Way to rock it, last minute unplanned dinner fairy.

Breakfast In a Flash That Works For The Long Haul- Teen Approved

Make even the most rushed breakfasts loaded with nutrients so you and/or your kids can function your best! 

My 13 year old gets picked up at 715am for school (note- he is NOT a morning person) which makes delicious and nourishing breakfasts tricky sometimes.  

Not with this gem that we pull out a few days a week when he needs nourishment in a flash. 

It’s loaded with the macronutrients he needs to stay sharp and energized without crashing later and the micronutrients so his body can function optimally. It’s anti inflammatory and gut healing to boot.  Oh, and it takes about 3 minutes to make and tastes delish. 👊🏼

  • 1.5 cups of milk (we use homemade almond, full fat coconut milk with a little water, or raw whole milk)
  • 1 scoop of chocolate bone broth protein powder (we use ancient nutrition brand)
  • 1 organic banana
  • 2 tablespoons almond butter
  • 1 teaspoon cocoa powder
  • optional scoop of chocolate multi vitamin (we use amazing grass kids superfood, chocolate flavor here)
  • optional tsp chia, flax, or hemp 

Put all ingredients in the blender and blend. 

Pour into cup and watch your kiddos devour it

Tweak portions to match your tastes. You can add more liquid, less, add ice, whatever floats your boat.

Don’t let rushed mornings dictate the quality of the nutrients you put into your body. Rock it in a flash with nutrient dense smoothies!

The Perfect Chai to Warm Your Soul (done 2 ways)…

The smell of homemade chai brewing on the stovetop is definitely one of the things I love most about the fall.

My kids start asking for chai as the temp gets chilly and the pumpkins start to appear. We have made it a family ritual to drink chai in the fall and it feels good for so many reasons. The chai teas that you get out are way too sugary for us so making it at home keeps the deliciousness but skips the scoops of white sugar that make us sick.

First off the spices in chai- cinnamon, pepper, cardamom, and ginger are all herbal stimulants, which mean they enliven and warm the body. This is perfect for the fall when things are getting cold and slow. They are all also herbal digestives and carminatives which both help with overall digestion and gas. Cloves also have antibacterial component which is perfect for this time of year when colds are common. There are many phytochemicals, or unique plant constituents, that are powerful health allies in each of the herbs in chai. The spices are all rich in antioxidants that fight cell damage and are anti-inflammatory.

I am not one for a specific chai recipe per say but here is our basic formula that I tweak daily depending what we want more of that day (spice, caffeine, warmth, etc). You can start here and vary things as you and you like.

  • 20 cups of filtered water
  • 2 tablespoons of whole cardamom pods
  • 2 tablespoons of whole cloves
  • 1 cinnamon stick
  • 1 teaspoon of whole peppercorns
  • 1 inch of sliced ginger
  • 2 tablespoons of loose leaf black tea or rooibos tea if wanting caffeine free (you can use tea bags too)
  • honey to taste
  • your favorite milk if wanted (we use full fat organic coconut milk, homemade almond milk, or raw whole milk)

Put the water on the stove on high.

When this is heating up grind the dry spices in a spice grinder briefly, just to break them down a bit not to powder. You can use a coffee grinder designated just for spices/nuts (this is a crucial tool I use almost daily in my house). I usually snap the cinnamon stick in half first or grind it separately.

Reduce heat when boiling to low and add spices.

Add sliced ginger.

Let this brew on the stovetop on medium low anywhere from 10 minutes to 1 hour (because sometimes I need to wait for the right time with busy mornings).

Take off heat and add black tea (or rooibos). You can also skip tea and just go with herbs. Let steep an additional 5 minutes or so if adding tea.

I strain this into a large bowl using a large muslin herb bag (see photo) or just a basic kitchen strainer with a funnel (a mesh strainer like this one ). You can also put the spices into this kind of bag before you add them to the water so you can take it right out. That is much easier I just like watching the herbs float around in the pot.

Pour into cups. Add honey to taste. Add warmed milk to taste (I add a heavy splash but not too much). You can make it fancier by steaming your milk but we don’t find it necessary. ENJOY

Keep extra chai tea in mason jar in the fridge to warm up when someone needs a soothing cup of fall goodness.

The scoop scoop scoop and go technique-

½ tsp. ground turmeric
½ tsp. ground ginger
¼ tsp. cinnamon
¹⁄8 tsp. nutmeg
¹⁄8 tsp. ground cloves
¹⁄8 teaspoon cardamom
¼ cup warmed full fat coconut milk
¾ cup hot water
one half dropper full of liquid stevia (you can also use honey or maple syrup)
pinch of sea salt (optional)

Add all of the above, whisk or shake in a jar with the lid on tightly. ENJOY

Happy fall sipping

Look out for our Healing Foods Club starting in 2021! It will include info, tutorials, and Q/A for all the best healing foods

Join our Women’s Hormone club to feel and age your best

Check out my favorite hot chocolate recipes here Cacao Elixir 3 ways

Check out my favorite golden milk recipes here – Golden Milk 3 ways

Fabulous Clean Turkey Meatballs For the Camp Stove or at Home

Last time we made turkey meatballs at home we doubled the batch and froze them. What a treasure on day 3 of camping! Homemade garlic, onion, herb gluten free and organic turkey meatballs made boring rice noodles delish! Homemade Caesar for the salad to boot. Making double or triple batches Before hand is always a good choice for EASY clean eats on the road! – Chow, from Leadville Colorado

Clean and Delicious Turkey Meatball Recipe– (double, triple or more for goodies later)


3 gloves of garlic chopped fine

1/2 yellow onion chopped

1 egg1 lb of organic ground turkey

1/2 cup gluten free breadcrumbs

zest from 1/2 lemon

2 tbsp chopped parsley

2 tbsp chopped thyme

1 tbsp chopped rosemary

sea salt to taste

Sautee onion and garlic in olive oil. In mixing bowl add chopped herbs, breadcrumbs, salt, sauteed onions and garlic, salt, egg, lemon zest, and salt. Mix well Add turkey and mix with your hands until just combined.Form into 1 inch balls and sautee in olive oil for about 5-10 minutes until done turning often. Serve as is or cook in marinara sauce for a few minutes or to reheatENJOY with family and friends. I like to eat them on toothpicks too!

Homemade Gummy Goodness

I love homemade gummies and so do my kids!

We don’t do many packaged foods and with these gummies my kids don’t feel like they are missing out on anything. And let’s be honest, I love them too! This simple recipe makes it crazy easy and fast to make these fun treats anytime. You can personalize the juices and the shapes, make it into jello, they even travel well AND they have nutritional benefits?! What? YES!

The basic recipe is 3 cups of juice and 4-6 tablespoons of gelatin (depending on how firm you like them, I prefer 4 tbsp). I use Great Lakes Unflavored Gelatin which come from grass fed and pasture raised beef gelatin with no hormones, antibiotics or steroids. You can purchase it on amazon here.

For the juice I use a mix of organic grape juice, organic apple juice (usually 2 cups of these as the sweeter juice) and then 1 cup of organic cherry juice, pomegranate juice, or this organic antioxidant blend.

If you want you can add honey or maple syrup or stevia depending on your sweet preference.

To make the gummies- heat the juice up in a saucepan until hot but not boiling. Take it off the heat and add the gelatin, whisking until it is mixed. Pour into molds or dish. Cool in the fridge for a couple of hours. After it is set you can pop them out of the molds or cut into shapes with a knife or cookie cutters. Awesomeness!

Some ideas for silicone molds are here. There are limitless options and they are fun!

I love these treats for many reasons but getting gelatin in my kids is always a bonus! Gelatin is a protein that comes from collagen and is full of many beneficial amino acids. It is why I love bone broth so much too. The amino acids in gelatin have been shown to help strengthen bones, maintain healthy ligaments, improve skin and hair, maximize brain function and digestion function, as well has aid in sleep, mood, blood sugar and more. Wowsa! Here are 2 articles elaborating on the benefits of gelatin and a couple more recipes if you are up for using whole fruits.

Article #1- https://www.healthline.com/nutrition/gelatin-benefits

Article #2- https://chriskresser.com/5-reasons-why-even-vegetarians-need-gelatin/

The ingredients I used today, but I switch it up depending on the season or color or kiddo preference. Have fun trying different juice combos.

No perfection ever at my house! Just plain old fun and goodness.

Even plain molds work but the options are limitless! Star wars, bunnies, trucks, you name it!

Perfect Spring Veg and Recipe!

Ah, the beautiful and seductive artichoke!

Artichokes are gorgeous unopened edible flowers from a thistlelike plant that pack a powerful nutritional punch and are crazy fun to eat.   They are grown in California but most are grown in Italy, France, and Spain. 

Artichokes are a fabulous source of magnesium (which most of us do not get enough of today), chromium, vitamin C, folate, biotin, manganese, and many more minerals and vitamins.  

They are an awesome source of dietary fiber and amazing for blood sugar regulation.  This is partly due to the fact that the fiber in artichokes is primarily in the form of inulin, which the body does not treat like other sugars.   According to leading nutrition expert Dr. Mercola, along with stabilizing blood sugar, fiber in artichokes helps us stay regular (aka Poop regularly), maintain healthy cholesterol levels, supports heart health, and reduce inflammation.   

The average amount of fiber to shoot for in a day is 30 grams.  A medium artichoke provides about 5.5 grams of fiber, 4.2 grams of protein, and .2 grams of fat. 

The cynarin (a phytochemical) in artichokes increases bile production in your liver and increases flow to the gallbladder.   It is a powerful food for nourishing the liver.  According to Dr. Murray artichoke leaf extracts have shown significant liver protecting effects and have been shown to lower blood cholesterol and triglyceride levels in humans as well. 

When picking a fresh artichoke make sure they are dense/heavy for its size and leaves should be tightly packed together and green.  Artichokes can be enjoyed from a jar or freezer as well.   Either way, don’t miss out on this delicious and nutritious spring vegetable. 

 

My favorite irresistible fresh artichoke recipes- 

  1. Steamed artichokes with Herbed Lemon Dipping Sauce (recipe from Dr. Mark Hyman)

Cut off top 1/3 of artichokes and rub with lemon. Place artichokes upside down on steam rack over boiling water.  Cook for 30 minutes or until leaves soften and pull out easily and bottom is tender.  Place on plate and enjoy dipped in sauce. 

Herbed Lemon Dipping sauce- 1/2 tsp lemon zest, 2 T lemon juice, 1.5 tsp minced garlic, 2 tsp minced parsley, 2 tsp minced tarragon, 2 tsp minced chives, 2 tsp minced mint, 1/2 tsp sea salt, 1/4 tsp black pepper, 6 T olive oil.  Directions- Put all ingredients in a jar and shake. Enjoy with artichokes! 

     2. Roasted artichokes with garlic and olive oil-  https://www.fromachefskitchen.com/oven-roasted-artichokes-with-roasted-garlic-butter/

 

 

 

References-

Dr. Joseph Mercola https://foodfacts.mercola.com/artichoke.html 

Murray, Michael.  Healing Foods.  Astria Books. New York, NY 2005

 

Making Fresh Veggie Juice in a BLENDER. Oh Yea!

What?

You don’t need a fancy juicer to make a nutritious green juice and feed your body easy to digest nutrients?

True story! You can use your blender. Heck yes!

The benefit of drinking green juice is taking in a huge amount of plant nutrients and not having to exert extra energy digesting it.   Boom, immediate goodness for your body.   Of course we love fiber too but both green juices and fiber are good for different reasons and can both help us rejuvenate our body at different times during the day.   So get ready feel the zing of vitamins and minerals rushing to your cells…………….

Ingredients-   

1 cucumber, 1 lime with peel cut off, 1 bunch of parsley, 1 inch of fresh ginger root chopped, 1 bunch of celery, 1 apple (all organic and washed)

Directions-

Chop up all the veggies, place half in blender, add filtered water to about 1 inch the blender (you can vary this depending on your blender and your preference), blend on low speed or medium until soupy, add the rest of the veggies, blend again on medium until smoothie like consistency.

Get a big bowl and place nut milk bag over the bowl, pour blended veggies into nut milk bag.  Twist bag and squeeze until all the juice is in the bowl.  Pour into jars, drink through out the day but especially first thing in the morning on an empty stomach,  and enjoy the extra zing in your step as your cells indulge in the nutrients!

Yum

Our Spring Cleanse group is having a kick booty time right now connecting and sharing strategies to help optimize our body’s detoxification systems and digestive system.  Join us for the next group class! Info here 

There is no time like the present to take control of your health!  Call for a free consult to see if Mountain Rebalance can help you.

Kicking the coffee habit….or just reducing it… ok, at least optimizing it;)

We all respond differently to coffee and caffeine.  Some people metabolize it better than others, some of us are addicted to it, some people replace eating food with it, for some of us it is destroying our blood sugar balance for the day causing huge ups and then downs, and for some of us it is having too big of an impact on cortisol and our adrenals. There are some health benefits to drinking a small amount of high quality of coffee but many of us overuse it or misuse it.

  If you are ready to kick the habit for good or for just a bit here are some steps to making it a bit easier. I even included ways to work with coffee if you can’t give it up. Remember, we are all unique so what works for one person might not work for you.   Find what works for YOU and what your body needs to function its best.

Possible Benefits of cutting the coffee

Again, since we are all genetically and metabolically unique coffee effects us all differently. For some people, taking a break from coffee may help with sleep, digestion, appropriate hormone production/balance, liver detoxification,  blood sugar regulation, anxiety, and more. Heres the thing, when you drink a cup of coffee your body responds by increasing cortisol and epinephrine, our stress hormones.  This starts a cascade of events that cause a spike in blood sugar, which is the king of the endocrine system and affects all of our hormones.  If you find yourself needing more than up cup a day, or getting headaches if you don’t have it, having a hard time sleeping, feeling fatigued, experiencing highs/lows throughout the day,  it might be a good idea to try a break or reduce your dependence for a bit. 

Who might want to consider giving coffee a break? 

You may want to consider giving coffee a break if you

  • feel like you need it to get going in the morning
  • are trying to balance your sex hormones (estrogen/progesterone)
  • if you have been stressed out for a long time and are in over drive, taxing your adrenals
  • if you get revved up by caffeine more than others (depending on specific genetic variations you may process caffeine more poorly than others).
  • if you have any sleep problems
  • if you have fatigue
  • if you drink for than 2 cups in a day
  • if you depend on it to get through the day
  • if you are curious what your body would be like with out the dependence on this powerful medicine

If you want to try life with out coffee for a bit…………….

First off consider why you drink coffee, spend some time here first.  I think this is the most important part of successfully cutting back and often overlooked.

Some people drink coffee for the caffeine, some people enjoy the morning ritual, or the flavor and smell,  some people feel comforted by the warm morning wake up drink, some people love going into the coffee shop for social reasons, or perhaps your cup of joe helps you poop, or ….. fill in the blank for you.  Is there a story around your coffee habit?

From there you can consider your exit strategy with the help of a proper replacement for YOU.

Experiment with different replacements. Be playful and open minded!

  1. If caffeine is your reason for drinking coffee you can slowly start cutting back on fully caffeinated coffee by adding in organic decaf or try reducing the number of cups each day.  Either way working gradually can prevent or reduce headaches. From there you can transition to a healthier option or even green tea which has many health benefits if you can tolerate some caffeine.   By breaking up with your dependency on caffeine you can listen to what your body needs and that might be rest, more sleep, better nutrition, less stress, better blood sugar balance, or a number of other things as your body shifts, your hormones adjust, and you go back to not needing it. 
  2. If it’s the morning ritual of making a cup of coffee you might want to start trying different kinds of  teas. Loose leaf tea is fun as you still get to scoop, pour, brew, smell, and enjoy. Most health food stores sell good quality loose leaf tea or it can be ordered online through Mountain Rose Herbs, for example.  Some bitter favorites for replacing coffee are roasted dandelion root, roasted chicory root, or reishi mushroom powder.  I love loose leaf green tea and there are so many different kinds.  Each of these offer many additional health benefits and hit the spot.  Try some out
  3. If it is the flavor you love you can either try organic high quality decaf right away, go through the gradual decaf transition (start with a 1/4  decaf and move to full decaf), or try one of the herbal coffee replacements that are still super bitter like Ayurvedic Roast organic herbal coffee substitute , Four Stigmata, and Rasa Koffee organic herbal coffee substitute.  
  4. If it’s the coffee shop you love, you are in luck.  Most coffee shops today sell many other great options. Most offer peppermint tea or even cinnamon or  rooibos which are naturally sweet, rich, and satisfying. Just steer clear from the “latte” teas (even Matcha) as they are loaded with sugar when purchased at the coffee shop.
  5. If you are just looking for a hot drink in the morning there are endless tea options.  Some of my favorite morning tea options are raspberry leaf, nettles, rooibos, alfalfa, and peppermint.   They even have great health benefits but again quality of tea matters. Make sure it is organic to reduce toxins and increase flavor. Even a good quality loose leaf green tea or matcha tea have amazing health benefits if you can tolerate some caffeine. Golden Milk is another fabulous alternative and  You can find my recipes here.  Here you will find my recipe for a rich warming and spicy chai tea that my family loves, especially in the colder months.
  6. Drinking your coffee at 3pm to avoid an afternoon slump?  First off pay heed to your blood sugar and try having a protein rich snack just before that normal bonk time.  Tuning into blood sugar swings can be profound. And remember that it is not sugar that impacts blood sugar, it is stress, skipped meals, food sensitivities, toxins, insomnia, anything that your body perceives as stressful.  One afternoon alternative I enjoy is my cocoa elixir with a couple of brazil nuts, or a matcha latte with kale chips.  Start being creative and thinking outside of the coffee bean.

If you still want your coffee……..

If you still want your 1 cup of coffee a day, there are a few ways to help make it work better for your body.  

  1. First and foremost make sure you always drink organic coffee.  The pesticides on coffee can place an extra detox burden on your liver.  Go organic.  I love Purity
  2. Another way to keep coffee as an ally  is to make sure you have some fat or protein before having your cup of coffee in the morning.  Never drink coffee on an empty stomach or use it instead of food. This will reduce the cortisol spike from drinking the coffee and the eventual blood sugar dysregulation that follows (highs and crashes, what goes up must come down).  
  3. Another option is turning your coffee into Bulletproof coffee.  This technique adds healthy fat maximizing the benefits of coffee and again helps with blood sugar regulation.  My favorite recipe is here but there are a ton online.
  4. And of course, consider what you are putting in your coffee.  Skip or reduce the sugar and choose a milk that works for your body (cashew, coconut, etc).  And no matter what, do not use artificial sweeteners as these can throw many systems and organs off balance as most are toxic and your body cannot digest.  

Alternative ways to get an energy boost

There are lots of great ways to get a healthy energy boost during the day.  You may feel more energized just by reducing or eliminating caffeine alone, as your hormonal system will come back into balance.  However, adding booster foods can give you additional sustained energy without the highs and lows of caffeine. Booster foods include greens powders, ground flax and chia seeds, nutritional yeast, and more.  See my favorites here.

Starting your day off right!

Try starting each day with a glass of lemon water or apple cider vinegar water first thing.  Adding a calming morning ritual such as deep breathing, meditation, or guided imagery can have deeply restorative and grounding affects.  This does not have to be complicated or long: 10 mindful breaths, 5 minutes meditating, focusing on 3 things you are grateful for, setting an intention for your day,  or simply lighting a candle. Sometimes just taking the time in the morning to slow down may be all we need to feel more awake and ready to face our day!

Click here to learn about one of our Seasonal Cleanses or Rebalance Groups and nourish yourself from the inside out!

Click here to book a free phone call to see if a One on One appointment is the best way to go for you to feel more energized, balanced, and in control of your health!

Enjoy your mornings and find what works for YOU!  Janel

One on one Personalized Sessions

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

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

_______________________________________

 

I work with people in a few different ways (these can all be purchased as gifts as well)

 

1.  Initial Assessment and Review SessionsA great offering for anyone looking at digging into personalized care and wellness.  This is where most people start.  You fill out an extensive intake and we meet for 1.5 hours so I can learn all about you, hear your concerns and goals, and gather tons of information so we can make our plan specific to you.  I review any lab work, recommend functional labs, suggest relevant home testing, and do lots of behind the scenes detective work.  We map out all things you including a matrix and timeline.  Next we have a 1 hour follow up where we go into a plan to address your specific needs. I share long term and short term goals during this second meeting including food, lifestyle and supplement information.  In between we are in touch to make sure all of our questions are answered and I that I have a complete picture of you.  After, you are welcome to charge on your own towards your goals, book follow ups as needed, or sign up for the commitment package below.   – TAKING NEW CLIENTS IN FALL 2022.   Sign Up Here (email me to get on the waitlist janel@mountainrebalance.com).  

 

2. Follow up and Commitment Appointments after Initial Assessment- 6 45-minute follow up appointments with check ins between, so we can track, assess, test, review, personalize, and where I can support you making sustainable diet and lifestyle changes.  You have access to emailing and calling me. There is heaps of education, tracking, and personal adjustments.  This is a powerful and transformational time.  These clients get the first choice of appointment times and priority. 

 

3. 1 hour Lab work review session-  I will look at your labs through a functional lens.  I will help you interpret your labs and recommend diet and lifestyle based on what we put together.   I do not diagnose but instead look at the whole picture and see where we can turn the dial towards health and work towards your unique health goals.   Functional lab options include- a full blood work panel (great for everyone see below), a hormone test, gut test, nutrient levels, genetic testing, organic acids test, heavy metals, SIBO, candida, mold, environmental toxins, food sensitivities, and more.  They range from broad to very specific, depending on your needs. 

 

4. Functional blood work panel plus 1 hour review session-  NEW OFFERING BY POPULAR DEMAND-  Get a full functional blood work panel and 1 hour functional nutrition interpretation session.  Lab results are yours and you can take to your primary provider anytime.  Price includes functional blood lab work and session 

 

5. Foundations of Health- I recommend everyone do this program with or without one on one packages.   This is where so much magic happens! You will walk away empowered to be your own best advocate for health.  No matter if you are trying to reduce headaches or fight cancer, this is an often overlooked step but necessary for any healing to happen.  We will add healthy habits each week and you can dig deeper where you are interested.  We will discuss supplements, gut health, what symptoms might be telling us, aging well, inflammation, stress, food, relaxation, immune health, and more.  Go to link to learn more. COURSE OVERHAUL IN PROGRESS!!! 

 

Combine assessment, follow up and Foundations for the most thorough and individualized wellness plan and care!  

 

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

 

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

 

Email me with questions! janel@mountainrebalance.com

Best ways to take care of your heart and perform better in the bedroom to boot!

Cardiovascular disease is the #1 killer in America.   Here are the best ways for everyone and anyone to take care of their heart starting today and to reduce their risk of heart attack and stroke.  Plus, the best meal for a good time in the bedroom! 

According to Cardiologist, Professor, and Fellow at the American Heart Association Dr. Masely, the best things a person can do to reduce arterial plaque and protect their heart is through diet and lifestyle.  Here are is top things to add or change-

  • Add healthy fats-  omega 3s, avocado, olive oil, nuts, seeds, dark chocolate
  • Increase fitness level- not necessarily the amount of time or duration but intensity is more important
  • Add fiber to every meal in the form of colorful fruit and vegetables, beans and nuts
  • Get control of your blood sugar
  • Specific nutrients to make sure you are getting enough of and good sources-
    • Magnesium- kelp, almonds, cashews, molasses, brewers yeast, buckwheat, Brazil nuts, dulse, millet 
    • Potassium- avocado, asparagus, lima beans, potato, tomato, peach, chicken, flounder, salmon, banana
    • Vitamin D3- cod liver oil, sardines, salmon, mackerel, tuna, egg, beef liver, supplement needed for most people
    • Vitamin K- leafy greens, green tea, cabbage, asparagus, oats, green beans
  • You want more big fluffy cholesterol and less small cholesterol (yes, size matters!)
  • Healthy beverages- filtered water, green tea, smoothies
  • Add flavor to your foods with lots of spices and herbs

 

If you are looking to jiggy with it tonight in the bedroom witn your sweetheart here is what Dr. Masely recommends to ensure the most enjoyment and best performance-

Circulation and how food directly impacts that is key.  Eat a meal of steak and heavy mashed potatoes and see your circulation and performance go down immediately.  Instead, choose those heart healthy fats discussed above, clean protein meaning grass fed pasture raised, a good amount of fiber, not too much sugar to curb inflammation, and to stay hydrated but not too much alcohol. Foods with a lot of zinc and arginine help boost dilation and circulation.  Foods such as oysters, shrimp, lobster, game meat, and dark chocolate are perfect. Yum!

Dr. Masely says FOOD is still the number one thing he recommends for heart health at his cardio clinic!  Take care of your heart today and everyday!

 

Heart Healthy Chocolate Truffles – 

Ingredients
  • 6 tablespoons sunflower seed butter or nut/seed butter of choice
  • 4 tablespoons raw cacao
  • 2 tablespoons Coconut oil
  • 1 tablespoon ground flax seed, chia or hemp seeds
  • 3 tablespoons hemp or pea protein powder
  • 1 tablespoon Honey
  • 1 pinch Sea Salt
  • 1 cup Water as needed
  • 1 cup shredded coconut
  1. Combine all the ingredients in a large bowl. Stir and slowly add water until you get the desired consistency of your protein ball (only add water if needed).
  2. Mold the dough into little balls. Roll them in shredded coconut (or raw cacao) to coat and place them on a plate, cookie sheet or wax paper.
  3. Place in fridge for 30 minutes or freezer for 15 minutes to form. Store in refrigerator.

Eat with a loved one or all by your awesome self!

Happy Valentines day! ❤️, Doc Janel

 

Proudly powered by WordPress | Theme: Baskerville 2 by Anders Noren.

Up ↑