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
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 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 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. 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
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 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
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
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.
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.
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 oilmake it better on blood sugar regulation as well as satiation. Ymmmmm
1/2 cup water
1/4 cup ground turmeric
1/2 teaspoon ground black pepper
1 teaspoon water, or as needed
2 cups almond or coconut milk
1 teaspoon MCT oil or coconut oil
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon raw honey
For the Paste- Combine 1/2 cup water, turmeric, 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.
For the drink- Whisk 1 teaspoon turmeric paste with the almond milk, coconut oil, ginger, and cinnamon together in a saucepan. Heat over low heat until hot, about 5 minutes. Remove from heat; stir in honey.
Strain 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
2 cups of full fat 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.
However you make your golden milk, enjoy it. Cheers. Janel
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
It is happening! Bring in the fresh and light energy of the spring so your entire body functions better. Nourish your body and your soul during this natural time of year to cleanse. Set or reset new habits that move you towards feeling your best. Connect with community.
Join Board Certified Holistic Nutritionist, Functional Medicine Nutritionist, Doctor of Natural Medicine, Herbalist, and Ayurvedic Yoga Therapist Janel Ferrin Anderson on this AWESOME and unique spring cleanse and deep dive into detoxification, your liver, gut health and optimizing how you function.
Previous group participants and clients get 20% offcode-alumni20
4 Live Classes on Mondays at 7pm PT (recorded)
Cleanse is the week May 10th- 17th
Any classes can be watched anytime as they will be recorded
Yes this is an awesome 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, get the chance to work with Functional Medicine Nutritionist Janel Ferrin Anderson, and eat delicious food while nourishing your entire body.
THIS IS NOT YOUR TYPICAL COOKIE CUTTER CLEANSE THAT I AM RE-MARKETING. NOPE! IT IS UNIQUE AND SPECIFIC
Choose what level you want to participate depending where you are at in your life and with your health needs. I will help you choose what is best for you. This cleanse is appropriate for anyone because of this flexibility.
Get helpful handouts, lists, recipes, support from me during the week, lifestyle practices to enhance detox, daily guided breath work practices, and more.
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!”
“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!”
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! You can choose which level you participate at because as I always say there is not one size fits all plan for everyone. I will be available to help you decide.
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. Awesome!
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.
Learn about ways to Balance Your Hormones with food, herbs and lifestyle while replenishing And Rejuvenating Your Entire Body. Feel Your Best so you can age your best!
Calling all women 35-55’ish who want to rock this thing called aging.
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 overall inflammation, boost health, and nourish our entire body. We will dig into a ton of practical science behind hormones too.
Age your best!! Build resilience as you get older.
Don’t miss this awesome opportunity to maximize your health and come away empowered! 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! We will be talking about thyroid hormones, sex hormones, blood sugar, sleep, stress hormones and more.
These grass root and foundational changes can impact sleep, skin issues, libido, energy levels, headaches, immune problems, anxiety, depression, pms symptoms, moodiness, menopause symptoms, sore breasts, digestive problems, weight problems, joint pain, and more!
Janel offers an incredibly unique and rich angle as a board 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, which I call body literacy.
Join the Hormone Club and feel your best
We will meet 6 times online together to connect, ask questions, and learn. We will use food/lifestyle/herbs to nourish our body and balance our hormones. (choose your level of participation).
Receive your materials on January 4th to have plenty of time to plan and organize. Meet each Monday evening at 7pm PT for 6 weeks online or in person 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. Connect with other women empowered to make changes and optimize their health. Learn about Root Cause and Functional approach to wellness. Get recipes, be inspired and connect with others.
We will use herbs, supplements, food, and lifestyle to reboot and replenish our body while focusing on an anti inflammatory and nourishing diet. 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. No fads here, just the physiology and how you can impact it.
Be part of our online group to stay connected, share ideas, struggles, recipes 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 and urine) 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 $260 – Early bird price $240 (sign up before December 10th)
Space is limited to 20 women so we can keep the group intimate and you can get your questions answered. This group has filled every winter so sign up early!!!
What Women are saying about Mountain Rebalance’s Womens Hormone Club-
“This is my 2nd group program with Janel and I’m astounded by the amount of information she provides us. It is so interesting to have the science to explain why we are doing the things that we are doing….it makes it much more motivating. Janel is passionate and supportive of you “being curious” and figuring out what works for YOU!” – K Price 2021
“Janel’s hormone club gave me a clear path to start building more understanding about my health and hormones since turning 40. It’s like an awesome girlfriends group where you get deep knowledge and background about what’s happening with hormones, but then also all of the really practical stuff you need to know in order to do something about keeping things balanced. Janel provides so many tips, suggestions, and ideas (in additional to all of the science and technical stuff) that I came away feeling really empowered to continue on this path of health and self discovery – to really craft balance and health that works for me. The power of the group is also huge in maintaining the food protocol for 3 weeks – and it doesn’t hurt to be cooking from really great recipes and sharing ideas with the other participants too!” -S Douglas 2021
“This class was great!! I have been looking for a lot of this info and with Janel’s help I was able to get better control on my health. She was able to update my supplements, teach me about blood sugar, put me on a better track with my nutrition plus gave me a whole new knowledge of my hormones and why I feel the way I do. Thank you Janel!! I am grateful for all knowledge you have given us this last 6 weeks.”
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 imbaalance • 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?
List of Some Chronic Inflammatory Diseases (there are many many more)-
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
It does not matter if you are experiencing pms discomforts, menopause symptoms, headaches, infertility, fatigue, depression, weight loss problems, energy crashes, insomnia, or any hormone imbalance. Understanding how the system works and backing up is key!
Hormones 101- I discuss briefly in this video the different places hormone imbalance can occur and why one approach to fix it will NOT work for everyone.
Here are the basics –
A hormone is a chemical messenger that affects our entire body including metabolism, growth, fertility, energy, stress, and much more.
There is a gland
A hormone must be made from precursors (nutrients) in the gland
The hormone must travel through your blood to the target call
The target cell must receive the hormone/message
The hormone must be broken down, detoxed, and excreted
If there is a hiccup anywhere along the route there may be a problem. For example –
There may be an autoimmune disease damaging the gland itself which may impact if any or enough of the hormone is made
There may be a nutrient deficiency from either lack of eating them or a problem digesting them which both prevent enough hormone from being made
The target cell may be unable to receive the hormone if there is inflammation or if the receptor is blocked by a specific toxin which prevents the message from being received EVEN IF YOU HAVE ENOUGH OF THE HORMONE
The liver must be functioning properly to detox the used hormones and constipation may prevent the used hormone from being excreted creating an excess of the hormone in the body.
Watch now and become a detective about your own health! Give us a call or email if this way of thinking into health fires you up and you are ready to dig into your own root causes OR just enjoy our videos and info:)