Sprouts are crazy good for your overall health! Plus they are easy, cheap, delicious, and super fun to grow at home. Win, win, win, win.
It may be one of the easiest and most effective ways to increase the nutrients you are eating and the nutrients you are able to absorb. Wowser!
Sprouts are seeds that have germinated and become live plants. They have woken up, so to speak. Sprouting seeds, nuts, whole grains, and legumes dramatically increases their nutritional value and how easy they are to absorb. Although the specific nutrients vary according to variety, sprouting increases the amount of protein, fiber, the amount of vitamins, minerals, enzymes, and especially vitamin C!
Many plants and seeds we eat contain antinutrients that serve to protect the plant but also make them harder for us to digest. Antinutrients can lock up the vitamins and minerals in plants. Some antinutrients include phytic acid, lectins, and tannins which keeps nutrients in foods such as pumpkin seeds, sunflower seeds, and chickpeas tied up. Sprouting appears to reduce these antinutrients, allowing us to digest them easier.
The phytonutrients (aka plant nutrients) in sprouts are outrageous. My favorite seeds to sprout are broccoli and alfalfa seeds. They contain awesome phytochemicals and antioxidants such as sulforafane. I also try to soak or sprout my almonds and beans before I cook with them or eat them to make them more digestable.
Don’t stress about it though. Just start! Grab some seeds, soak them, drain, water, watch them grow, and enjoy the nutrient boost. Watch my 2 minute video that will show you how.
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!
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.
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!
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.
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.
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.
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.
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.
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.
Stay hydrated. Drink 1/2 your weight in ounces of water every day. Bone broths, mineral broths, and herbal teas all help.
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
Okay, this is crazy confusing but it doesn’t need to be.
First off we are all Bioindividual, due to our genetics, our history, our diet, our lifestyle, etc. Something that affects you in one way will affect me differently and so on. Good quality dairy might be a true allergy for you, it might be hard for me to digest, but a superfood for your friend. Again, this sounds confusing but here are the basics……
Here is how I keep them separated – Food Allergies, Food Sensitivities, and Food Intolerances. Let’s dig in.
A true food allergy– A true food allergy happens when the immune system over reacts to a specific food by making antibodies against it. In this case it makes IgE antibodies which cause an immediate response. The speed at which this happens makes it easy to tell what caused the reaction. The reaction could include hives or anaphylactic shock. The most common food allergies are peanuts or eggs but any food can cause this kind of allergy in someone.
A food sensitivity– A food sensitivity is also an immune response to a food that also involves antibodies but in this case the antibodies are IgG, IgA, or IgM. The affects of these antibodies take longer to see, making it very hard to know what is causing the problem. They can take 6, 12, 24, or up to 72 hours to show up and can appear as inflammation, pain, anxiety, hyperactivity, headaches, skin disturbances, digestive problems, brain fog, or more. The primary foods that cause this reaction are gluten, casein, soy, and corn but again any food can cause this reaction.
A food intolerance– Food intolerances are foods that are hard for the body to digest for several different reasons but NO antibodies are made in the immune system. Someone may not be making the appropriate enzymes to break down certain foods, or not have proper amounts of bile or hydrochloric acid. Certain foods may be feeding unfriendly microbes that have become unbalanced, or just causing stress somewhere along the system. The immune system does play a role here in the form of inflammation. Common foods that are hard for the some people to digest are grains/lectins (including gluten), salicylates, amines, glutamates, FODMAPS, dairy and more. The symptoms of food intolerances again can be delayed and involve any system in the body as the gut is directly linked to the immune system, nervous system (including brain), and endocrine (hormone) system. That means symptoms can be gut pain to brain fog to anything in between, but is often gut discomfort.
Okay, those are the basics. Above all else become curious and learn what is true for YOUR BODY by tracking and connecting how you feel to what you eat. Sometimes foods need to be removed for the long haul but often if we heal properly we can add foods back eventually with no reaction or a small reaction that might be worth the treat. I call this HEAL vs IDEAL and will be coming out with a blog on that soon. Ideally we want to be eating as many whole foods as we possibly can with out over restricting. Healing may have to happen first!
Below is a video of me briefly talking about the differences. XO, Janel
We need our hormones in balance to feel vibrant, strong, sharp, calm, and resilient.
Signs your blood sugar may be out of balance:
Cravings for sweets, sugar, or bread products
Fatigue after eating a meal or a “food-coma”
Lightheadedness if meals are missed
Eating sweets does not relieve the cravings for sweets
Dependence on coffee to keep yourself going or get started
Difficulty losing weight
Symptoms of female hormone imbalance
Acne or oily skin
Excess facial and body hair
Heavy or painful periods
Loss of muscle mass
Loss of scalp hair
Tender or fibrocystic breasts
Symptoms of thyroid imbalance
Muscle aches and pains
Reduced menstrual flow
Bloating (fluid retention)
Muscle aches and pains
Excessive or prolonged menstrual bleeding
Symptoms of adrenal imbalance
Allergies / asthma
Memory lapse and brain fog
High blood sugar
Increased abdominal fat
Wired and Tired
Needing coffee to wake up or get through the day
Not feeling awake even after a good nights sleep
Our endocrine system, or hormonal system, is an interconnected web of communications that depends on a delicate balance. A hormone is made in a gland, it travels in the blood, it reaches and is received by the target cell or tissue, causes an appropriate action, then it is detoxed and excreted (video). We need them in balance to feel vibrant, strong, sharp, calm, and resilient. Things that influence them include nutrient deficiencies, toxins, an over burdened liver, dehydration, stress, autoimmune diseases, inflammation, digestive system dysfunction, and more.
Join us this January to Rebalance, Feel your Best, and come away Empowered to take control of your hormone health. As always with Janel, don’t just find out what to do but learn WHY.
The content here is intended for informational purposes only. This is not a substitute for one on one care with your medical provider. Janel uses food, herbs and lifestyle to optimize how people function . Janel does not diagnose or treat specific diseases but instead works on the overall terrain.
Fatigue is for real and affects a crazy amount of people.
Fatigue shows up differently for everyone and has many different causes.
In the case of HPA dysregulation there is no official medical diagnosis and there is often little if anything your physician can do to help (not to be confused with Addison’s disease). However there is a lot you can do using nutrition and lifestyle in this case to cradle yourself back to vitality if you understand the physiology of “what’s going on in there”.
If this topic interests you join me at Tahoe Food Hub and Facebook live on November 5th for an extensive talk on various causes of fatigue and ways to find more energy. My goal is to empower people to understand and connect with their own body and then to make sustainable changes to function optimally and feel their best.
Let’s do this!!
*The content here is intended for informational purposes only. This is not a substitute for one on one care with your medical provider.
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 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.
I am not one for a recipe per say but here is our basic formula that I tweak daily depending what we want more of that day (spice, caffeine, etc). You can start here and vary things as you and your family 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 medium 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). 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. A third option is a mesh strainer like this one at the end.
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.
Our gut is the place that the outside world interacts with our inside world, all day every day. The health of our gut impacts every single system in the body and must be addressed when looking at any disease or symptom. What happens in the gut sets the stage for health or disease to take root. No matter what other route you are taking to heal, addressing gut function is key.
1.Many of our genes are turned off or on depending on what comes in from the outside world through our gut and the condition of our gut. New science shows us that we are not our genes but instead what health promoting or disease promoting genes turn on depending what environment they are in (epigenetics and gene expression). 7, 1
2. Around 70% of our immune system is in our gut. What we eat directly affects the status and health of our immune system. Our immune system can be under functioning (as with cancer or constantly catching infections) or over functioning (such as autoimmunity, allergies, and chronic inflammation). We need our immune system to activate, work, and then return back to monitoring. The foods we eat, how we digest them, and the environment of our digestive tract can turn this chronically on or deliver input that leads to downstream immune dysfunction. (Take the thyroid for example you can have high antibodies for 8 years before your thyroid is seriously damaged or you even have symptoms! That gives you almost a decade to turn things around with food before disease sets in!) 8, 4
3. Many of the neurotransmitters we need for brain health are produced in our gut and are essential for our mental health. When the gut is not functioning correctly the brain can be directly impacted through these messengers. That serotonin you need to feel good? Most of that is made in the gut! Even gluten, cassein, and sugar can have opiate affects in our brain! 1, 3
Our gut is even considered our second brain. The vagus nerve directly connects our gut to our brain and there are messages that go both ways on this nerve, keeping the brain in our head constantly informed as to what is going on in our gut (not just vice versa as we once thought). When our gut dysfunctions or is inflammed our brain can dysfunction in result. This is known as our Gut/Brain Axis. 7
4. Almost every nutrient we need to function is broken down, absorbed, or made in our gut. We need our gut functioning properly to get these vital nutrients and precursors. We can be eating a perfect diet and still not be getting these nutrients we need if we are not digesting and absorbing them correctly (stomach acid problems, lack of enzymes, bile issues, vili damage, the wrong microbes, eating foods we are sensitive to, and more). Stress can even cause a digestive system breakdown leading to downstream symptoms and disease. 1,3
5. Our gut is the home to millions of microbes. We have 150 times more bacterial genes than human genes and 10 times more intestinal bacterial cells than human cells. What? Yes! This bacteria communicates directly with our entire body and impacts gene expression, brain function, metabolism, nutrient absorption, immune function, hormone detox, and more. These microbes produce certain nutrients and break down harmful substances. The food we eat and our lifestyle directly affect the quality of our gut bacteria (microbiome and dysbiosis) and in result our overall health. 1, 4,5,6
6. We need our gut to absorb the appropriate sized particles but to keep out particles that do not belong and that our body sees as invaders. The food we eat, our lifestyle and medications all impact this important barrier function of our gut (‘leaky gut’ or hyper-permeable membrane are factors in autoimmunity, oxidative damage and more). Even healthy foods can cause damage when there is a leaky gut. 1, 3, 4, 6
7. We need a properly functioning gut and liver/kidneys to eliminate and get rid of waste. It is important this happens in a timely manner so these substances can be eliminated and not linger wreaking havoc (including harmful toxins and used hormones). Toxins can cause endless downstream problems and the truth is we have exponentially more exposure today to these harmful substances than ever (pesticides, air pollution, plastics, etc). Ensuring our body has the extra nutrients it needs to detox them properly is vital. 7,8,1,3
8. Our gut can be a major cause of chronic inflammation. New research shows that Chronic Inflammation may be a leading factor to all chronic disease. Food itself can cause inflammation as does our gut when it is not functioning properly somewhere along the route. Down regulating inflammation is essential to healing and staying symptom and disease free. We must remove offenders and add foods to support. 2, 4, 5
9. Our Mitochondria, or energy makers in our body, are also impacted by the condition of our gut! What? Our mitochondria and cells need certain nutrients to produce energy and remain undamaged. 5, 2
10. Hormones– Blood sugar dysregulation and stress from eating the wrong foods can be the primary cause of many downstream health and hormonal problems, including sleep struggles, energy crashes, cravings, infertility, pms, and many more. With today’s diet is easy to have blood sugar problems and I am not talking about diabetics but instead most Americans because of the foods we choose. Getting a handle on blood sugar and other food stressors are key to overall hormone health and set the stage for healing to occur. 1, 2, 3
No matter how minor or major the health problem or symptom is that you are dealing with and regardless of using other medical interventions- the gut needs to be addressed.
Helping people optimize the gut from top to bottom, and in result optimize health for today and for decades down the line is my specialty (and dare I say obsession). I am a Functional Nutritionist, a body detective if you will. Let’s see how the food you eat and your environment are impacting your gut and ultimately how you function and feel as a unique individual. I take a true holistic and grass roots approach to wellness and listen to your story.
“Let food be thy medicine and medicine be thy food” – Hippocrates. But that is a bunch of blah blah blah if your digestive system is not functioning correctly.
Heal Before Ideal! Which means we must heal the gut before even the most ideal diet can serve us. Plus, since we are all biochemically unique, what is medicine for me might be poison for you. That fast that saved you might be what tanked me. What? For real.
Janel Ferrin Anderson PhD- Certified Holistic Nutritionist, Functional Medicine Nutritionist, Doctor of Natural Medicine, Family Herbalist, Ayurvedic Yoga Therapist, endless pursuer of why, and now specializing in advanced individualized diets such as salicylates, oxalates, fodmaps and more.
Mountain Rebalance- Empower, Support, Investigate, and Integrate
1-Nakayama, Andrea. (2018)Full Body Systems. Functional Nutrition Lab.
2-Bland, Jeffery. (2016) The Disease Delusion. Harper Collins. NY NY
3-Bauman, Ed. Friedlander, Jodi. (2016). Therapeutic Nutrition Textbook Part 1. Penngrove, CA. Bauman College.
4-O’Bryan, Tom. (2016) The Autoimmune Fix. New York, NY: Rodale Wellness.
5-Jones, David MD. (2010) Textbook of Functional Medicine. Washington
6- Fasano, Dr. Allesio. (2019) Gluten, Autoimmunity, and Leaky Gut. https://chriskresser.com/pioneering-researcher-alessio-fasano-m-d-on-gluten-autoimmunity-leaky-gut/
7. Perlmutter, Dr. David. (2019) Autism Spectrum Disorder and Pesticide Exposure. Dr.Perlmutter.com
8. Romm, Dr. Aviva. (2018) Reducing Thyroid Antibodies Naturally. Natural MD Radio episode #73
Learn the tools to Balance Your Hormones, Replenish Your Body and Feel Your Best!
Get the support, information, tools, inspiration, and accountability you need to powerfully transform your health from deep down. Together we will use food, herbs, nutrients and lifestyle to help balance hormones, reduce inflammation, and nourish our entire body.
Don’t miss this awesome opportunity to maximize your health and come away empowered to age your best as your own expert! Things we do today affect our health, hormones, brain function, mood, immune system, digestion, and energy decades down the line.
Let’s do this, women!
These grass root changes will impact sleep, skin issues, libido, energy levels, headaches, immune problems, anxiety, depression, pms symptoms, moodiness, menopause symptoms, sore breasts, digestive problems, joint pain, and more!
Janel offers an incredibly unique and rich angle as a certified holistic nutritionist, a Functional Medicine Nutritionist, a Doctor of natural medicine, an Ayurvedic yoga therapist, Family Herbalist, and someone who has worked with women specifically for decades.
There is endless information out there and it can feel overwhelming to know what the best approach for YOU is. Let me help by teaching you how to listen to YOUR OWN BODY. We will learn how to listen to what our body is telling us, body literacy.
Join the Awesomeness and feel your best!!!
We will meet 4 times in person and 2 times online (with the option of joining online each week but it is way more fun to meet in person especially in my peaceful and zen office to share tea and chat).
Receive your materials on January 1st to have plenty of time to plan and organize. Meet each Monday evening at 7pm for 5 additional weeks online or in person starting on January 6th to learn what and why. Ask questions and learn about how our environment and food impacts how we function and how we age. Gain empowering ways to think into your own health so you can take charge for decades to come. Learn about Root Cause and Functional approach to wellness.
We will use herbs, supplements, food, and lifestyle to reboot and replenish our body. We will be learning a ton about hormones and how they work together and impact our life. Blood sugar, adrenals, thyroid, sex hormones, neurotransmitters, and more.
Be part of our Facebook group to stay connected, share ideas, struggles and, victories.
Learn how to get various optional labs of your choice to help see ‘what’s going on in there’ including serum (blood) labs and hormone (salivary) labs.
Join us and invest in YOU!
My goal is to empower you to understand your body and to support you with all the information and tools you need. This is NOT a cookie cutter program but instead a unique opportunity to learn why and how, not just what to do. You also have unique access to Janel for personal questions and navigating.
All of this for $230 – Early bird price $199 (sign up before December 20th)
Space is limited so we can keep the group intimate
Schedule- Receive info online on January 1st to start getting organized, Meet on January 6th and 13th at my office at 7pm together, Jan 20th meet online together, Jan 27th and Feb 3rd are in my office. You can video call in if needed. Office is located in Truckee by the airport. Meetings will be 7pm-815/830pm.
Feel free to email Janel for more information email@example.com
Acute Inflammation is the immune system’s natural response to injury and invasion. It is a beneficial process needed to eliminate the cause of cell injury, to remove dead or injured cells, and to initiate repair.
It is designed to occur and then turn off.
Chronic inflammation occurs when the insult that causes inflammation is not resolved and inflammation persists. Damage begins to occur in result of the prolonged inflammatory processes including increased blood flow, increased capillary permeability, and perpetuating white blood cell action.
Sources of Inflammation-
• cuts • scrapes • burns • splinters • dirt • stitches • microbial toxins • chemical exposure • frostbite • virus • bacteria • yeast • parasites • radiation • trauma • heavy metals • sugar • gluten • dairy • personal food sensitivities/hypersensitivities • nutrient deficiencies (from lack of or problems absorbing) • dehydration • hormone imbalances • stress • lack of sleep • autoimmunity • intestinal dysbiosis (imbalanced microbiome, aka not the right bacteria) • medications • chemotherapy • genetics • neurotransmitter imbalances
In today’s world several of these inflammatory triggers persist, leading to chronic inflammation and downstream diseases. Can you tell which ones might become a longterm problem?
I help people discover their personal triggers, eliminate their triggers, add anti-inflammatories, calm the immune response, and down regulate inflammation to prevent chronic disease. This is unique to each person depending on genetics, exposure, history, diet, and more. Come dork out with me as we investigate what might be causing internal inflammation for you and then take effective steps to reverse chronic inflammation and optimize health.
Bauman, Ed. Friedlander, Jodi. (2016). Therapeutic Nutrition Textbook Part 1. Penngrove, CA. Bauman College.
Nakayama, Andrea. (2018) Full Body Systems Functional Nutrition 2018 Program. Immune Intensive