Energy And Fatigue- 4 Considerations To Optimize Day To Day Energy

So many people that come to work with me struggle with low energy, despite looking like the image of health on the outside for some.

They are often told by their doctors that they look perfectly healthy, everything is great, maybe just depressed?

From a disease perspective I get it. No disease there. But from a health perspective there can be a lot going on and a lot to work with to turn the dial. When we consider that there is a spectrum of health, not just Diseased or Healthy, we find there is quite a bit we can do with food and lifestyle to turn the dial towards better health, function, and greater energy.

One of my missions is to fill the gap between disease and perfect health, empowering people learn about what is going on in their body and what they can do to optimize how they function not matter where they are on the spectrum of health.

Nothing woo woo here, just systems biology coupled with modifiable lifestyle choices to improve how we feel and function.

When we look at how energy is made and what impacts it, there are 4 areas that stick out to me, as a functional nutritionist, where food and lifestyle can make a difference even for people already eating diverse whole foods.

Blood sugar highs and lows
Thyroid health and how the system is functioning
Mitochondria and the nutrients needed to make energy (not just calories)
The amount of Stress we are under, how we process that stress, and how our adrenals and HPA axis (hypothalamus/pituitary/adrenal axis) are handling it

It is almost painful to omit DIGESTION from this list but for the sake of not beating a dead horse I will leave it out of the top 4 😉 . Of course eating enough food, sleeping, and moving regularly help here too. I wanted to address things people are not always thinking about.

1. Blood Sugar Regulation

Optimizing blood sugar is important for all of us, not just diabetics. So many of the people I work with are shocked how much this is impacting their energy on a day to day basis. I was even shocked when I tuned in to my blood sugar. Blood sugar is impacted by what we eat, when we eat, how much stress we have in our lives, how we move our body, how well we sleep, our estrogen, and more. Our blood sugar levels naturally go up and down during the day but we want hills, not mountains. What goes up will come down and often crashing down hard bringing with it symptoms of blood sugar imbalance such as: afternoon fatigue, sleepiness, cravings, anxiety, waking up in the middle of the night, headaches, irritability, and more. If you want to optimize your energy it is essential to optimize your blood sugar. Retraining your body to burn fat is a great way to do this as is balancing fat/fiber/protein at every meal and snack. Because blood sugar is so important for energy, sleep, and hormone balance we work on this in our 6 week Women’s Hormone Club, at the 10 week Foundations of Health and I address this with my one on one clients. How balanced is your blood sugar? Do you have any symptoms indicating you could use some work here? Tuning into your ups and downs during the day can be incredibly insightful to optimizing blood sugar and feeling more balanced energy.

One of my favorite ways to help balance blood sugar is getting enough protein for breakfast. I find most people miss this chance to manage blood sugar in a way that trickles down to the rest of the day.

image curtesy of Functional Nutrition Alliance

2. Thyroid Health

Our thyroid impacts our metabolism and how we use protein, carbs, and fat to make energy, it impacts our oxygen consumption, our sodium/potassium regulation, cardiovascular function, red blood cells, digestion, and is used by every cell in our body. 1, 2. If we do not have enough thyroid hormone or cannot properly use our thyroid hormone our entire body will slow down and fatigue is a common symptom. Our thyroid depends on clear communication between our brain and our thyroid (the HPT axis), it depends on having the proper nutrients to make thyroid hormones (which also includes how well we are digesting and absorbing those nutrients), on our microbiome to convert thyroid hormone to a usable form, if we have antibodies to our thyroid gland or antibodies to certain thyroid enzymes, and on our cell’s ability to receive and use thyroid hormone 3. If any part of the system is not functioning optimally, even if there is not a diagnosable disease to treat, or even if someone is taking thyroid hormone but not utilizing it well, energy will be impacted. Getting a clear idea of thyroid function and making sure your thyroid has what it needs to function is an important step to optimize energy and one that affects women considerably more than men. Even if your TSH looks perfect there could be more at play. Food and lifestyle are key players in the thyroid system (HPT) and getting a full thyroid panel is key if there are energy issues or any signs of a slow down in the body.

Some of my favorite thyroid supportive foods include- brazil nuts, pumpkin seeds, sunflower seeds, kelp, eggs, and greens.

photo curtesy of Functional Nutrition Alliance

3. Mitochondria and the Nutrients Needed to Produce Energy

Our mitochondria are where energy is made in our body. We not only need fat, carbohydrates, and oxygen to make energy but we also depend on many other factors to keep the system pumping out ATP, the energy currency in our body. If we do not have enough of any of the following factors, energy production will be decreased, leaving us with less energy. This includes iron to help move oxygen from our lungs to our mitochondria, B vitamins to help the mitochondria convert carbs/fat/protein into energy, and all 20 amino acids needed for coenzymes throughout the process. In the case of these three we depend not only on getting enough from our diet but also on digesting and absorbing them properly. If we do not have enough stomach acid or have any issues with the villi in our small intestine or have a lack of digestive enzymes or bile, we might have a hard time absorbing and digesting these critical nutrients even if we are consuming them. We also need plenty of antioxidants to maintain the integrity of the mitochondria, we need sufficient sulfur, CoQ10, Carnitine, N-acetyl cysteine, vitamin D, magnesium, fatty acids, and alpha lipoic acid for energy production, all coming from the foods we are or are not eating and how we are breaking them down. 4 5 6 Even heavy metals, mold, and toxins can impact our mitochondria 11. Do your mitochondria have what they need to function optimally? Are you sure?

4. Stress and how we are managing it

Every time we are faced with a stressor in life, either emotional, physical, nutritional, environmental, immune wise, from blood sugar swings, etc our hpa axis responds by releasing cortisol from the adrenal glands so our body is prepped to react. This is a great thing as we need cortisol for many reasons, unless is it kept in ‘ON’ mode for too long that is. Our brain does not differentiate if we are being chased by a tiger, are stressed about bills, are up late watching a suspenseful thriller, have a nutrient deficiency, are overtraining, have a chronic infection, mold exposure, or any other stress we might be facing. It is all stress on the body and is a bit of a mismatch between how we evolved and our current environment. Some stress is a good thing (hormesis) but too much stress can negatively impact the HPA axis or hypothalamus pituitary adrenal axis 7 8. We are meant to handle stress but not a never ending onslaught of stressors 10 (allostatic load). In this case we might see dysregulated cortisol which can manifest as low energy in the morning (despite getting plenty of sleep) and low energy throughout the day, among other things signs of HPA axis dysregulation 8 9. Although ‘adrenal fatigue’ is outdated and not recognized as science based condition (the adrenals are not fatigued instead cortisol is regulated by the brain), hpa axis dysregulation is very real and can be a leading contributor to feeling low energy and fatigue 10. Removing what stressors we can and learning to process our emotional stress better are two important components to supporting the HPA axis and optimizing our energy during the day. Sometimes we need to do a little digging to figure out what is causing our stress response to be turned on chronically.

A couple of favorite herbs/foods to support stress management include sipping lemon balm tea, and taking Adaptogens like Reishi, Rhodiola, Maca and Ashwanganda.

If you are feeling less energy than normal there are ways to use food and lifestyle to support your body and increase your energy (Of course ruling out any serious condition with your physician is an important step).

Tracking is a great way to start tuning in to what is going on in your body. Start noticing and writing down when you feel good, when you feel low, what you are eating, your lifestyle choices during those times, known stressors, mood, poop, sleep, how much you are resting, etc. There are labs and tests that can help you dig deeper too, such as nutritional panels, a functional thyroid panel, serum labs such as iron/ferritin/vitamin D/magnesium, dried urine and salivary hormone tests, blood sugar monitoring, organic acids tests, and more. Optimizing digestions is always important to make sure you are able to use the nutrients you are eating. Stay curious and reach out to a trusted wellness professional for help.

Digging deeper with functional labs can be extremely helpful if things feel off in your body. When we look at functional labs we are looking for optimal function instead of just for disease. Test don’t guess! Check out functional labs I often use for energy issues.

Some of my favorite functional booster foods to support optimal energy include

liver (supplement if you don’t want to eat organ meat)
maca powder
alfalfa
cordyceps
sprouts (broccoli, alfalfa, mung, etc)
bee pollen, royal jelly, and honey
beet juice
nuts and seeds
sweet potatoes
mct oil
green tea
sea vegetables

What do you do to optimize your energy?

This is intended to serve as education regarding food and lifestyle to support health. It is not meant to treat or diagnose any health condition. Please consult your physician with any health issues.

Check out my blog and video on MAPPING ENDURANCE through a functional lens. I list my favorite trail foods as well as functional labs relevant to energy there too!

Resources

1 Thryoid- https://www.ncbi.nlm.nih.gov/books/NBK500006/
2 Thyroid- https://www.healthline.com/human-body-maps/neck-organs#3
3 Thyroid- Romm, Dr. Aviva https://avivaromm.com/heal-your-thyroid-get-out-of-survival-mode/
4 Mitochondria- Dr. Jeffery Bland https://terrywahls.com/mitochondria-an-owners-manual-by-dr-bland/
5 Mitochondria- Dr. Terry Whals – Minding your mitochondria
6 Mitochondria- PMID: 23168274
7 Stress and HPA axis- PMID: 33340273
8 HPA dystregulation, Kresser, Chris. https://kresserinstitute.com/adrenal-fatigue-hpa-axis-dysregulation/
9 Precision Analytical Cortisol Tutorial
10 Romm, Dr Aviva – Is Adrenal Fatigue a Real Thing?
11 Mitochondria Pubmed https://pubmed.ncbi.nlm.nih.gov/21146384/

Janel Ferrin Anderson FNLP NC DNM

Janel works with people one and one and in group settings out of her office in Truckee/Tahoe. She helps people better understand what is going on in their body and explores with them how to use food and lifestyle to optimize health. Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner and has her doctorate in natural medicine. She is endlessly interested in WHY things function the way they do.

Booking Provided by Healthie

February 7, 2022 0

Autumn Love – Food, Energy, Ritual, Women, Treats, And The Kitchen

I have always loved the crisp air, warm spices, comforting foods, grounding energy, and the return to routine that autumn brings.

As I sit here at my computer I can almost hear the crunch and smell the earthy leaves of fall. The days are slowly getting shorter but the sun still shines brightly and lasts just long enough for sport practices and a short walk after work. It is the season of harvest, preparing for the winter, and even some lunchtime trail rides with the kids back at school. Tapping in to the energy of the season is a wonderful and important way to connect to the rhythm that we have evolved for thousands of years to be in synch with and fall is one of my favorite times to do this.

In the autumn I am immediately drawn to my kitchen as it feels grounding after the endless light and go of summer. The slightly cooler and darker evenings quietly beckon me back in. I now crave this return to the kitchen. Fall foods are comforting, warming and cozy. We brew up warm soups and stews that cook for hours and fill the kitchen with mouth watering smells all afternoon. These longer cooked dishes are wonderful for gut health as they are easier to break down and give the gut a bit of a rest. Plus, we use quite a bit of bone broth as a base which has healing gelatin, collagen and minerals. In different ancient healing practices around the world this grounding in the fall is important to balance the dry, windy, and transitional energy of the fall. With the right lifestyle and eating changes we can feel nourished by the fall instead of depleted. I find this to be true for me and am happy to bring my energy down into my roots this time of year and ground into the season.

Apples

I love when I get to pick my own apples but regardless we try to see how many different varieties of apples we can taste and cook with each fall. Stewed apples with cinnamon are one of my favorite gut healing treasures in the fall. The fiber in apples feed our good bacteria in the gut and they produce metabolites that heal our gut wall, talk to our immune system (which is really important in the fall), and even talk to our brain. We eat these stewed apples many mornings and in the afternoon with a sprinkle of chia seeds and hemp seeds and even some mct oil for a good fat. Apples rank at the top of foods with phenolic antioxidants making them high in antioxidants and especially cancer fighting quercetin. My 10 year old Clay loves to bake spicy apple crisp and even makes it gluten free for me to enjoy. Gretal loves baked apples with cinnamon, coconut sugar, and walnuts. I love making spiced gluten free apple cake and John’s heart lies with an almond and cranberry apple pie. But really, is there anything easier and more delicious than sliced apples with cinnamon?

Stirring My Brew (aka spicy chai)

There is not much more that says fall in our family than a brewing pot of chai on the stove. It lures people out of their rooms and into the kitchen to comment year after year “ah, it smells like fall”. The spices of chai are warming to the body and the soul. Cinnamon, ginger, cardamon, cloves, and pepper. All full of healing nutrients to boot (see below). We brew these spices for an hour and then add black tea for a few minutes and strain. After we pour this into anxiously awaiting mugs we add honey and a splash of milk of choice (some like coconut, some cashew, and others full fat cows milk) and savor each cozy and warming sip.

Fall Ritual- Prepping for winter

There are years I am better at preserving foods than others. Sometimes I jar tomatoes or chop and freeze squash, green beens, berries, etc but what I am most consistent with is prepping my fall and winter supply of Fire Cider. I love this ritual. People have been enjoying the immune support and digestive support of fire cider for decades. I love this kind of preserving because there are no rigid rules or formulas. Once you do it a few times you can change it up, add different ingredients or change up the quantities to your liking. My favorite recipes are part of the Healing Foods Club . Making Fire Cider is affordable and rewarding. I take a shot of this fire cider in warm water every morning as part of my morning fall/winter ritual to support my gut, my immune system, and my morning energy.

Letting Go

The fall reminds us that it is okay to let go of what does not serve us or what has transitioned on. As I watch the beautiful golden and red leaves fall to the earth I am reminded to let go. Just when the world is so supremely beautiful, with the snow on the mountains and the bright leaves on the aspens, it is time to let go. All things have their time. Their seeding, their growing, their burning bright, their clinging, their letting go, their becoming one with the earth, and then the seed again. Our crazy world today allows us to think we can have it all all the time but leaning into the seasons reminds us of the importance of the cycle and also gives us a chance to slow down, release, enjoy what is right in front of us. I use my breath, specifically my exhale, as much as I can to release what is not serving me, even if I want to cling to it forever. I use my inhale to feel gratitude for all that I have and love. It is a practice every day as I am far from perfect at this. But one breath at a time…..

The Female Cycle and The Seasons

I love teaching the Women’s Hormone Club and one of my favorite parts is when we go into the different energies of the female cycle. When we tap into the different hormones that are present during each phase of our monthly cycle we often notice that there is a time of the month that we feel more driven, a time we feel more social, a time we feel more introspective, a time we feel like planning, and a time we feel quieter. When we put that cycle over the time frame of the year there is a similar pattern for the seasons of the year. The fall is the time associated with the luteal phase in a woman’s cycle. The time after ovulation when progesterone rises, bringing with it a feeling of calm and going inside oneself a bit more, a coziness, and preparing for what is to come. Do you feel this shift? Or is it at a different season for you?

Trick or Treats

As a nutritionist, some of the candy and food coloring that comes along with Halloween drives me nuts. I have learned that having some treats around the house this time of year that I feel better about curbs the craving to get ravenous around some of the scarier options out there. Some of our favorites are making chocolate mint, chocolate peanut butter, and lemon coconut cups. Another favorite is gluten free pumpkin squares with cream cheese frosting (I also love these as muffins without frosting). These are delicious and remind me of growing up! Another thing I try to do is load the kids and adults up on plenty of protein rich foods before they snack on treats so they do not eat candy when they are hungry. Do you have a trick to keep a happy or balanced relationship with the treats of halloween?

**RECIPE FOR GLUTEN FREE PUMPKIN SQUARES WITH CREAM CHEESE FROSTING**

Fall Foods and Spices

Foods that are in season in the fall include- pumpkins, pumpkin seeds, cranberries, chard, apples, broccoli, sweet potatoes, kale, mushrooms, cabbage, fall squash, grapes, pomegranate and more. Download my cozy fall recipe book loaded with clean recipes here and share what fall foods you love to cook in your kitchen. Check out my blog and Instagram for more seasonal recipes too. My seasonal elixir guide is part of the Healing Foods Club. Classic fall spices incude-

Ginger – is a wonderful spice for digestion, it reduces nausea, is anti-inflammatory, and has anti-microbial properties
Cardamom -may help to lower blood pressure, reduce inflammation and protect against cancer
Cinnamon – may help with blood sugar balance and downstream hormone balance
Cloves – may also help regulate blood sugar, reduce inflammation, protect against cancer, and support the liver health

Harvest

I grew up celebrating harvest on the farm and now have a small backyard garden to work and enjoy. I love taking the time to harvest what we have put energy and intention into. This is true for harvesting food but also harvesting ideas, plans, emotions, relationships, work, etc. In the spring we consider what seeds we want to plant, how we will feed and water them, and then in the fall I try to reflect on how things have been going and celebrate the work I have done. This has become a wonderful ritual in the fall for me. I consider how my heart feels, how my body feels, and how my brain feels this time of year and celebrate all that has grown and honor what I have learned so far in the year.

Fall Play

All of this and we haven’t even talked about Thanksgiving yet! I suppose that is for another time. 

Sing up for the Healing Foods Club here.
More information is here
This is included with Foundations of Health

October 20, 2021 0

What Is Functional Nutrition Anyway?

Functional Nutrition is absolutely my number one jam when it comes to supporting people to feel their best and actually seeing results. Why?

Generally speaking, Functional Nutrition focuses on using food, lifestyle, and nutrients to help restore optimal function in the body at a grassroots level. It does not matter what stage of health or disease someone is at, food and lifestyle can be used to help shift the terrain towards health and away from what is driving dysfunction. We focus on not only preventing future disease and symptoms but also ensuring the body has what it needs to function its best today. We spend time with people, understanding who they are and their story. Functional Nutrition is all about being curious about your unique body and Functional Nutritionists are a lot like detectives.

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Functional Nutrition is about the science or physiology of how each person uniquely interacts with the world. We don’t adhere to one particular diet or health fad but instead we look at what each unique person needs at this unique time, to restore balance and function. There is a partnership between client and practitioner and a large focus on empowering people to know their own body.

Here are 5 core concepts of Functional Nutrition (As developed and taught by the brilliant Andrea Nakayama at The Functional Nutrition Alliance or FxNA)

1. Functional Nutrition relies on the understanding that everyone is unique, everything in the body is connected, and everything we do impacts our health.

Everyone is unique– We each have our own genetic makeup, we have our own history, we were all birthed differently, fed differently, we have different microbes in our gut, timeline, health histories, different emotions, stressors, trauma, and triggers. In Functional Nutrition we map out each unique person, not only a diagnosis, symptom, or lab, but a holistic view of what makes each person unique. We take this information into consideration and focus on personalized nutrition and lifestyle plans.
Everything is connected– All of our body systems are connected and interact; our brain, our hormones, energy, immune system, gut, mental health, adrenals, and detox capabilities. Who we are, what we do, and how they each function impacts them all and they cannot be divided up without considering this interconnectedness. We map this out on a matrix and track it over time for each person. It is exciting to see multiple areas improve when you address the whole person.
Everything we do matters– What we eat clearly has a direct impact on health and how our body functions, but so does our mindset, how we process stress, if we are/have been exposed to toxins, how we move our body, how connected we are with others or a purpose, how we relax, how we breath, how we sleep, and more. These things all have a direct effect on our internal biochemistry. Everything we do impacts our health. We track this and continuously reassess efforts to support unique health goals.

2. In Functional Nutrition we are constantly addressing the root causes of symptoms and disease.

We like to think of Symptoms and disease as branches on a tree. We focus primarily on the roots. The major roots that drive chronic symptoms and disease include Chronic Inflammation, Gut Imbalances, and Genetics. In Functional nutrition we target the roots and the terrain that health or disease take root in. We are constantly asking WHY (root cause) symptoms occur more often than WHAT (diagnosis).

Inflammation- Inflammation is an important immune response in the body that we rely on for healing and repairing tissues. The problem is when inflammation becomes chronic and does not turn off and results in tissue damage. We now know that Chronic inflammation is one of the major driving causes of all chronic disease. Going ‘upstream’ and addressing what is causing inflammation impacts many ‘downstream’ symptoms. Causes of chronic inflammation include blood sugar imbalance, eating foods you are sensitive or allergic to, toxic exposure, silent infections, high sugar foods or processed foods, a microbiome imbalance, emotional stress, leaky gut, nutrient deficiencies, hormone imbalances, and more. Calming chronic inflammation helps shifts the terrain in the body towards health and is one of the major roots to address in all health goals.
Gut Health– The health of the gut impacts all systems of the body and is another upstream cause of downstream symptoms and disease. Our gut is the intersection between the outside world and our internal terrain. We need our digestive system functioning from top to bottom in order to break down our foods properly so we can get the nutrients we need to function, to avoid chronic immune activation from a leaky gut, to ensure our microbes in our important gut microbiome are balanced so many systems can function properly including hormone balance, mental health, immune function, vitamin synthesis, for toxins to exit our body timely, and for so many more reasons. Addressing gut health is an important step in optimizing overall health and resilience.
Genetics- Our genetics have a large influence over our susceptibility and tendency to disease or health. Some things we are born with but we also now know that our food and environment influence our genetic expression and what genes are turned up or down, this is called epi-genetics. Being mindful of what genes we are turning up or down is an empowering way to take control of health.

3. Functional Nutrition relies on a Three Tiered approach when it comes to making recommendations-

All symptoms and disease exist in an environment. This work is meant to shift the environment towards health, setting the stage for healing and repair. Symptoms are downstream to bigger upstream imbalances. We do not give random suggestions but instead have a very well thought out approach that gets results.

Tier 1- First it works best to do some basic clean up work and set the stage for health to take root. This means strategically removing triggering foods and lifestyle practices that may be causing excessive inflammation, gut dysfunction, stress, or other damage and imbalance that is driving the problem. This looks different for everyone. We look at food, stress, sleep, hydration, blood sugar, movement, poop, toxins, joy and more. This initial cleanup work serves to clear and calm the body enough for most people to see big improvements with how they feel and function and for the body to do some necessary repair work.
Tier 2- The body needs specific nutrients and factors to function. Replacing any deficiencies in the body, such as specific nutrients (macro/micro/phyto), digestive enzymes, other digestive secretions, healthy microbes, antioxidants, whatever key substances the body needs to function and do its job is an important and often overlooked step.
After the first 2 tiers are addressed and the groundwork is set by removing triggers and replacing deficiencies, if still necessary, deeper digging, investigating, and possibly partnering with other professionals to repair tissues and restore function might be needed.

4. In Functional Nutrition there are 3 core basics that need to be addressed when working with any symptom or disease.

Optimizing transit time, aka poop, ensuring someone is getting enough quality sleep, and regulating blood sugar are three vital steps to address when considering any health issue. No matter what fancy protocol or herb you are taking, if these three are off it will be hard to reach your health goals. Why? These three things are like a cars ‘check engine’ light that comes on when there is an internal problem.

Poop– Our bowel movements are a big indicator of gut function and overall health. When transit time, poop color, shape, etc are off it tells us something is wrong somewhere upstream that needs to be addressed. Having irregular bowel movements can also cause downstream problems anywhere in the body. So it is both an indicator of a bigger problem and a driver of other problems.
Sleep– We heal and repair when we sleep. If we are not sleeping it can be indicative of hormone imbalances but also prevents our body from healing and repairing. So sleep, like poop, is a critical indicator of health and driver of more dysfunction.
Blood Sugar – Blood sugar swings impact everyone (not just diabetics) and impacts our hormones, energy, mood, sleep, stress levels, immune system, mental health, and more. Beyond causing problems on its own, it is challenging to heal when our blood sugar is swinging up and down impacting so many body systems. Optimizing this overflows to every other body system including gut health, inflammation, stress, metabolism, and more.

5. In Functional Nutrition we are all about empowering people to understand their own unique body and their own unique physiology. We form a partnership with clients.

Teaching people the tools to know what their own body is saying is key and is an important part of functional nutrition. We work in partnerships with people who want to take an active role in improving their health. We help you connect the dots between food and lifestyle and your symptoms and how you feel. We want you to be your own expert and advocate for yourself.

Functional Nutritionists work with people struggling with cancer, immune issues, eating disorders, mental health challenges, autoimmune disease, hormone imbalances, gut issues, energy issues, skin problems, kids, women, men, athletes, pregnant mamas and anyone looking to use food and lifestyle to help rebalance and function their best. We recognize that there is a spectrum of health, not just diseased or healthy, and we help people move the dial towards personal goals and optimal wellness. Since each person is unique, so is the plan to restore health.

Pretty awesome, huh?

Janel Ferrin Anderson is a Board Certified Holistic Nutritionist, a Certified Functional Nutrition and Lifestyle Practitioner, A certified BioIndividual Nutrition Consultant, a certified Yoga Therapist, and has her doctorate in Natural Medicine. Janel obsesses over why things work the way they do and supports people to discover what is true for their unique body. She has a Holistic and Functional Nutrition Office in Truckee/Tahoe but also works online with individuals and groups interested in using food and lifestyle to improve how you function? Check out Mountain Rebalance today! Learn more about Janel here and hear what people are saying about working with Janel here

Current programs

Women’s Hormone Club – Annual 6 week group offered in January
Spring Nourishing Liver Cleanse– Annual 4 week group offered in April
Fall- Metabolic Flexibility and Blood Sugar Masterclass
FOUNDATIONS OF HEALTH- Food and Lifestyle for Optimal WELLNESS. Do anytime, at your own pace. 10 weeks – Monthly office hours included.
Healing Foods Club- This is one spot loaded with information about using food to heal and nourish the body. There are videos, recipe books, printables, and loads of information on nutrients.

May 21, 2021 0

Cacao Elixir (aka clean and nutritious hot chocolate)- 3 Ways

When something tastes this good and is this good for you, how can you resist? Well, on a cool and wintry day I cannot, and will not. Drink up let these hot cacao elixirs melt your heart and your soul!

Cacao is loaded with health promoting flavonoids and polyphenols that are rich in antioxidants and anti-inflammatory compounds. It is also a great source of magnesium which is awesome for us ladies and plays a role in over 300 enzyme reactions in the body (enzymes are how things get done, kind of like a mom, IMPORTANT).

Since I love foods that promote health but also love delicious tasting food that nourishes not only my body but my soul too, I give you my 3 favorite ways to enjoy a hot cacao elixir.

Note- Cocoa powder is usually highly processed and is often alkalized, which reduces the amount of antioxidants. Raw cacao is high in antioxidants and has many more beneficial nutrients, so stick with cacao.

Note- These drinks taste wonderful anytime but I am convinced they taste best at 3pm or after any outdoor snowy adventure, rosy cheeks and all. You choose what’s true for you.

Recipe number one and my go to when I am at home (makes 1 cup)-

1 favorite mug of choice
1 tablespoon raw organic cacao powder
1/4 tsp of ground cinnamon
pinch of sea salt
8 ounces of hot water
1 tablespoon of coconut milk (from the can not carton)
15 drops of stevia (adjust according to taste. You can also add a 1 tsp of coconut sugar depending on where you stand with sugars. I love it with stevia and my blood sugar and hormones do too)
Mix all together and stir with whisk or fork.
Bonus variations- Sometimes I put in a few drops of peppermint extract, other times I put in a dash of cayenne powder to heat things up. Both are YMMMMMM good
What is your favorite variation of this one?

Recipe number 2 (makes 2 cups)

2 cups of unsweetened almond milk
2 tablespoons cacao powder
1 tablespoon maple syrup
1 3/4 ounce dark chocolate (at least 70% cacao)
Add almond milk to a saucepan and heat it over medium-low heat. Once it is warmed through (not boiling), add the cacao powder, maple syrup and dark chocolate. Whisk well to combine.
Continue to whisk until all ingredients are evenly distributed and it has reached your preferred temperature. Taste, and add more maple syrup if needed. Divide into mugs and enjoy!

Recipe number 3 (not really a recipe as these are pre-made but so yummy and clean/quick/easy version). I have this at my office

1 mug of hot water with either (I have no affiliation with any of these, I just love them for a quick delicious cup of hot cacao). Some of them have a bit of sweet in them but they all have great, high quality, health promoting ingredients and taste delish.
- 1 package of Four Sigmatic Mushroom Cacao Mix
- 1 scoop Kos Holy Cacao
- 1 scoop Laird Superfood Hot Chocolate Mix

Enjoy and let me know which one is your favorite! Tag @mountainrebalance with a picture of you enjoying your mug of Cacao Elixir

More like this- Golden Milk 3 Ways, Favorite Chai recipe -Chai 2 ways

I will leave you with some snowy pics to inspire your cacao appetite:)

Enjoying a hot cup of cacao on a cold new years morning ski/fire with some magnificent women friends

CHECK OUT WHAT IS HAPPENING AT MOUNTAIN REBALANCE. MORE 2021 DATES BEING ADDED – Including Spring Cleanse, Badass For The Long Haul, Healing Foods Club, Digestion Club, Women’s Hormone Club, and more!

January 28, 2021 0

“All Disease Start In The Gut”- Hippocrates. 10 reasons why……

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.

What directly impacts gut health? Food, lifestyle, mindset, and environment. Wait, holistic health is important for a biochemical reason? Yup!

10 ways the gut directly impacts our health-

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 Humans do not have that many genes, it is our life experiences and the world around us that dictate so many of our differences.

2. Around 70% of our immune system is in our gut. What we eat directly affects the status, health, and activation of our immune system. Our immune system can be under functioning (as with cancer or when we constantly catch infections) or over functioning (such as in 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 that helps you 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 digestive enzymes, bile issues, villi 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. The new research coming out around our microbiome is outrageous and indicitive of 1, 4,5,6

6. We need our gut to absorb the appropriate sized particles but to keep out particles that do not belong in our bloodstream and that our body sees as invaders. The food we eat, our lifestyle, and medications we take all impact this important barrier function of our gut. Leaky gut’ or hyper-permeable membranes are factors involved with autoimmunity, oxidative damage and the source of chronic inflammation that drives most modern chronic disease. 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 in our body, wreaking havoc. 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, chemicals, etc). This is known as an evolutionary gap, where our body has not had the time to keep up with the extra demand. Ensuring our body has the extra nutrients it needs to detox toxins 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. Processed food, oxidized oils, and many others can cause inflammation as does our gut when it is not functioning properly and able to break down food properly. Down regulating inflammation is essential to healing and staying symptom and disease free. We must remove offenders and add foods to support and heal our digestive system. 2, 4, 5

9. Our Mitochondria, or energy makers in our cells, are also impacted by the condition of our gut! What? Our mitochondria need certain nutrients to produce energy and to remain undamaged as free radicals are created when we make energy. We get these nutrients, precursors, and antioxidants from the foods we eat and depend on the integrity of our gut being intact 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 have some kind of disregulated blood sugar. 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

Both how your gut is functioning and the foods you are eating directly affects every single part of your body. Your brain, your immune system, your detox organs, your hormones, your genes, your mental health, your energy, your sleep, and more. Your gut is the doorway to health or disease. How is yours functioning?

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.

Let’s chat!

Email or call today for a free 15 minute consult

Janel Ferrin Anderson FNLP DNM NC- Board 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

This is my hubby and I on many of our awesome runs in the mountains endlessly discussing how western medicine and functional nutrition can and need to work together so people can find true health.

References 
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

Why Balance Is Key For True Health And Wellness

The idea of balance has intrigued me for 3 decades but has intrigued humans for thousands of years. The more I study and experience in life the more I understand just how important this concept of balance is for true health and wellness: Balance emotionally, balance energetically, and balance biochemically. Balance feels good AND is what is what our body needs in every way imaginable. The concept of balance has continually returned to me in my journey and I think it is the key to good health, resilience, and wellness.

As a yoga teacher in my early 20s I learned the importance of balancing effort with relaxation, balancing strength with ease, balancing humor with determination, balancing inhales with exhales, and balancing the body with our energy and spirit. Yoga is a tangible practice of these concepts that the western world does not have a set way to study and feel otherwise. You could say it was my ‘gateway drug’ to balance.

As a river guide, living outside for months at a time and experiencing all nature presented, it was clear in a conscious and unconscious way how important balance is. Night and day, rain and sunshine, summer and winter, rest and excitement, smiles with tears, fear with relaxation, full moon and new moon, high water and low water, and more. Balance is part of the natural world and reconnecting with that ebb and flow is a primal part of being human and what we biochemically and energetically evolved in sync with. We are sadly far removed from this pace in our busy, fast paced, controlled world. There has been a lot of focus and research lately on the importance of connecting with nature and I think it is this concept of balance that plays a big part.

Balance is a fundamental concept in Ayurveda, which is the ancient medical practice of India and what I practiced in my early 30s as Mountain Rebalance. The entire philosophy is based around the fact that there is no right or wrong or good or bad but instead things that balance each person uniquely for them at exactly where they are in their life. We each have things that can balance our unique personality/energy and this changes during different phases of life, different seasons, different times of day and more. When out of balance for too long symptoms and eventually diseases manifest. All things have this ability to balance or throw us off balance including foods, spices, physical activity, breathing techniques, careers, and so much more. Spicy peppers and hot yoga might be exactly what one person needs to return to balance when it is exactly what will cause someone else who is already fiery to wobble out of balance and experience dis-ease, especially in summer. That person might need more rest/relaxation, cooling foods and imagery to balance them where those things would be too sedate for another who is already calm and still. We need to balance our energy instead of feeding what is. You can learn more about Ayurveda here if this interests you, it is fascinating mind shift. https://www.mindbodygreen.com/0-1117/Ayurveda-Dosha-Types-for-Beginners.html

I loved this ancient philosophy and healthcare model and practiced Ayurvedic Yoga Therapy for many years before I yearned for more ‘hard science’ and returned to school again in pursuit of ‘why’. Still, as I dug into biochemistry, systems biology, pathology, and nutrition the idea of balance was there again.

Cortisol is our stress hormone and gets a lot of negative attention today when it is actually very important. Yes, excessive cortisol can cause all sorts of problems including fatigue and hormone problems but we need cortisol to wake up and feel awake and motivated for the day, we need it to decrease inflammation, and we need it to move sugar into the blood when we dip too low and need energy. The right amount of cortisol is important but too little or too much is the problem. Balance biochemically is like goldilocks, not too much, not too little, but juuuust the right amount.
Our microbiome depends on a balance of health promoting bacteria with harmful ones that are always there. If the scale tips too far and harmful bacteria or yeast take over we might experience headaches, fatigue, cravings, muscle aches or more. We need our microbiome balanced so it can help us with energy, digestion, hormones, neurotransmitters, vitamin production, toxins, and more.
So often people are fearful of cholesterol and strive for very low cholesterol but really we need cholesterol to make our sex hormones and to maintain the integrity of every cell membrane so each cell can do its job. We just need it balanced and in the right amount and form. So it’s not good or bad, we just need it appropriately balanced.
Sex hormones require balance also, including the important hormones estrogen and progesterone. We need them balanced at the right times, not too much of one or the other. When they are balanced we feel motivated, calm, confident, creative and can reduce the pesky symptoms of pms and menopause.
Neurotransmitters such as GABA and Glutamate depend on a balance to help us feel calm and motivated instead of fatigued and anxious.
Our Immune system needs to be balanced so that it does not overwork such as occurs in allergic reactions and autoimmune disease but does not under function as occurs in cancer and when we catch every infection out there. We want it working enough, but not too much.
In the digestive system we need balance keeping out the harmful or undigested particles but effectively absorbing and using the nutrients we do need. Even the best diet in the world could be causing damage if there are digestive imbalance
The delicate balance of antioxidants vs free radicals is needed to protect us from oxidative damage and resulting diseases and dysfunctions. Balancing the break down and destruction of the old with renewal and restoration is at play here cellularly.
We need balance for appropriate inflammatory reactions -using inflammation when we need it to heal but stopping chronic inflammation from causing pain and disease

The importance of balance in maintaining health both energetically and physically is obvious, so what throws us of balance?

Many things in today’s world can throw us off balance, tipping the scale too far and causing symptoms and disease, including past trauma, undected infections, emotional stress, pregnancy, childbirth, processed foods, overuse of antibiotics, aging, the Standard American Diet, environmental toxins, sugar consumption, chronic inflammation, mold, unhealthy relationships, lack of sleep, food triggers, not digesting the right nutrients, genetics, being over busy, not having a spiritrual practice, and more. These imbalances prevent us from functioning optimally and lead to symptoms and eventually to diagnosed diseases.

Balance is necessary for our body and soul. As the years go on I am continually grateful to have named my practice Mountain Rebalance. We all need balance and often that means reestablishing it. Come Re-balance with me.

Book a free 15 minute call with Janel to see if you would make a good team

Janel Ferrin Anderson lives and works in Truckee CA and is constantly working to balance her full life of family, work, play, and breath. She is a board certified holistic nutritionist, a functional medicine nutritionist, family herbalist, Doctor of Natural Medicine and believes in empowering people to take a front seat in their health and wellness.

August 26, 2020 1

Amazing Golden Milk- 3 Ways

Everything about golden milk is good.

The smell, the taste, the color, how it makes me feel, and of course the health benefits- they are all amazing.

Golden milk has so many health promoting players including turmeric, ginger, cinnamon, coconut milk, coconut oil, and black pepper. It is actually the synergy of them together that helps their magic work.

First a bit on the star players, then the recipes………..

Turmeric Root- Turmeric has several anti-inflammatory agents and is used as medicine all over the world. There are many studies showing curcumin, one of the chemical constituents in turmeric, is as affective as many medications for reducing inflammation and pain. It has many antioxidant actions as well helping protect the body from free radical damage. It can be helpful in protecting agains heart disease, Alzheimers and boosting immune function (Murray, Michael.)

Ginger Root- Ginger has been used historically for gastrointestinal distress as well as many other medicinal uses. It can help with relieving gas and nausea. Ginger also has many anti-inflammatory agents including gingerols adding to its ability to ease pain and modulate immune function (Murray, Michael).

Cinnamon- I love that cinnamon comes from the inner bark of an evergreen tree. It is not only delicious but it also has many wonderful health benefits as well. People have used cinnamon to help ease many inflammatory conditions including menstrual pains, arthritis, psoriasis and more. It is helpful as a warming digestant but also has proven to help regulate blood sugar (Davis, Paul).

Coconut milk and MCT oil- Coconut milk is loaded with healthy fats that we need for hormones, brain health and for the integrity of every cell in our body. It contains many medium chain triglycerides that are easier to digest than other fats and can be used more easily for energy. Coconut milk has anti-inflammatory properties as well as antiviral and antibacterial benefits (Murray Michael).

Black pepper- Black pepper is warming and is helpful with digestive disorders. It aids in digesting fats in particular but also boosts digestion as a whole. Piperine is one of the components in it that has several benefits including boosting the liver’s detox function and helping increase the absorption of nutrients (Murray, Michael).

Now, let’s get to that golden milk! My mouth is watering already.

Yes, the ingredients in golden milk are healing and health promoting, but what I really love about it is the taste and as well as the ritual of enfolding my hands around my mug, taking a deep smell, admiring the golden beauty, and slowly sipping and savoring this elixir.

Golden Milk Recipe #1- The Longer, Heart Melting Delicious Way. Making a Golden Milk Paste From Whole Turmeric Root

This one is my favorite and I love when I remember that I have the paste made already! I really love that it has some fiber in it and that along with the fats from coconut milk and MCT oil make it better on blood sugar regulation as well as satiation. Ymmmmm

Ingredients

Turmeric Paste:
1/2 cup water
1/4 cup ground turmeric
3 tablespoon fresh grated ginger
1/2 teaspoon ground black pepper
1 teaspoon water, or as needed

Golden Milk:
2 cups almond or coconut milk
1 teaspoon MCT oil or coconut oil
1 teaspoon ground cinnamon
1 teaspoon raw honey
1. For the Paste- Combine 1/2 cup water, turmeric, ginger, and pepper in a small saucepan over low heat. Cook, stirring constantly, until thickened, 7 to 9 minutes. Stir in 1 teaspoon water. Continue cooking until thickened into a paste, 7 to 9 minutes. Cool completely, 15 to 20 minutes. Pour into an airtight glass jar.
2. For the drink- Whisk 1 teaspoon turmeric paste with the almond milk, coconut oil, and cinnamon together in a saucepan. Heat over low heat until hot, about 5 minutes. Remove from heat; stir in honey.
3. Pour milk mixture into mug. Drink. Enjoy! Ymmmmm. ( I like to sprinkle on cinnamon and turmeric on top

Golden Milk Recipe #2- The Scoop Scoop Scoop and Go

Ingredients

2 cups of nut milk (I love coconut milk)
2 tsp turmeric powder
1 tsp ginger powder
2 tsp MCT oil or coconut oil
1/2 tsp cinnamon
1-2 tsp raw honey
heavy pinch of black pepper

Blend all the ingredients (excluding honey) together in a blender until it is smooth
Put mixture into saucepan and heat over medium about 4 minutes or until desired temp.
Take off heat and add in honey. Drink and enjoy

Golden Milk Recipe #3- Quick Version

So this is technically chai but it feels close enough to me that when I want a cup and want it fast this is an awesome choice. One scoop in warm nut or coconut milk, splash of honey and you are on your way golden bliss. The Golden Masala Chai from Blue Lotus Chai does have black tea in it, so be aware of that if you are wanting it later in the day. It still features turmeric, ginger, cinnamon, and black pepper making it very similar. For an added benefit it has Maca as well which is a powerful adaptogen that helps modulate stress and hormones.

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Hormone bonus- add unflavored bone broth protein powder or unflavored collagen powder for an added protein!!!!

These recipes are part of my famous Seasonal Elixirs guide!! it takes you through the best nourishing drinks of each season. I adore as the year progresses and my heart and body align with the season. – this is included when you sign up early for the Women’s Hormone Club and in The Healing Foods Club.

However you make your golden milk, enjoy it. Cheers. Janel

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References-

Davis, Paul. Sept 2011. Cinnamon Intake Lowers Fasting Blood Glucose: Meta-Analysis. PubMed https://pubmed.ncbi.nlm.nih.gov/21480806/

Murray, Michael and Pizzorno, Joseph. 2005 The Encyclopedia of Healing Foods. Atria Books. New York NY

Janel is a Functional Medicine Nutritionist, Board certified holistic nutritionist, herbalist, and yoga therapist. She works with people using food and lifestyle to help them function their best today and for decades to come. She believes in empowering people to understand their body and take charge of their health. Schedule a free 15 minute inquiry call today

Check out upcoming group events here

May 19, 2020 0

Annual Spring Cleanse and Liver Love! 2023 Dates are here…..

First cleanse? 100th cleanse? Join this unique, no BS, spring cleanse at the level is right for your unique body. Join me to REPLENISH and REJUVENATE

“Mountain Rebalance’s Liver Love cleanse was not like any other cleanse I have done. Instead of feeling deprived, I felt nourished throughout the entire process. Janel provided empowering information on nutrition, delicious recipes, as well as other forms of self-care that support an ongoing healthy lifestyle. I highly recommend this cleanse and look forward to the next one!” -2022 Spring Cleanser

2023 Nourishing Spring Cleanse Dates

ONLINE GROUP and IN PERSON GROUP!!!

Cleanse Packets and Videos Go Out FRIDAY April 14th.

Group Cleanse is the week of May 1st- May 7th (or pick a time that works for you)

ONLINE- Four 30 Minute Group Calls on Thursdays at noon pacific with me, Janel. April 20th, April 27th, May 4th, May 11th.

Online Sign up

IN PERSON- Wednesday at 930am at The Tahoe Food Hub in Truckee. April 19th, 26th, May 3rd and 11th). Food demo following

In Person Sign up

Cleanse at a level that is right for YOU and welcome in the VIBRANT energy of spring!

Bring in the fresh and light energy of the spring, support your liver and support detoxification. Nourish your body and your soul during this natural time of year to cleanse. Set or reset new habits that move you towards feeling and functioning 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, nourishing, seasonal cleanse to jump start your body at a cellular level.

Previous spring cleansers get 40% off code is- SPRINGALUMNI40

Early bird discount! Price goes up April 10th

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, nutrient storage, fat digestion, protein digestion, enzyme synthesis, cholesterol, energy, and of course DETOXIFICATION of all 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 REDUCE 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.

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?

First off, doing a spring cleanse is simply an awesome way to mindfully load up on nourishing nutrients and give your body the tools to flush out and repair.

Bu 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 and we can revitalize.

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

headaches or migraines
insomnia
skin rashes
tiredness, fatigue
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–

2023 SCHEDULE

2 short Recorded classes 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 13th! PLENTY OF TIME TO ORGANIZE BEFORE CLEANSE
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, pics, connecting, supporting, and for asking questions
Online Live Optional 30 minute Q&As on Thursdays at noon April 20th, April 27th , May 4th, May 11th
In person on Wednesdays at the Tahoe Food Hub at 930am
Cleanse is the week May 1st-7th
Group Lake Jump, for Tahoe locals, to kick off the cleanse May 1st at noon
Meet Tuesday morning of the cleanse to breath/stretch (bonus)

Are you ready to send winter energy on its way and welcome in the vibrance of spring with me??

Download the roasted cauliflower recipe and sneaky/delicious way to add detoxifying 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

Mountain Rebalance’s Liver Love cleanse was not like any other cleanse I have done. Instead of feeling deprived, I felt nourished throughout the entire process. Janel provided empowering information on nutrition, delicious recipes, as well as other forms of self-care that support an ongoing healthy lifestyle. I highly recommend this cleanse and look forward to the next one! -2022 Spring Cleanser

The Spring Cleanse has been part of my ritual for many years like my own “new year,” and having Janel’s knowledge and guidance makes it extremely easy to prepare, stay focused, and feel supported. Many of Her recipes have Become staples in my house which is fantastic bc it brings some of that clean eating for the whole family. I look forward to learning more from Janel in the upcoming seasons. -2022 Spring Cleanser

Click here to SIGN UP NOW! In Person in Truckee

Let’s Do This!

Early Bird cost of the entire program is $150. Previous Spring Cleanse participants get 40% off (that is $60 off!!)

Price goes up to $165 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 loaded with awesome cleansing tips
Live 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
optional 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!

Sign up here and reserve your spot

Check out what makes a perfect spring detox salad here

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

Check out the 6 week women’s hormone club!

September start- Foundations of Health

Healing Foods Club