Beyond The Biochemistry is YOU. The True You. Do You Even Know Who That Is? – A call to be who you are meant to be

Knowledge and facts and biochemistry are all important for understanding your own health and healing but so is connecting with who your true authentic and uninhibited self is and then bravely being that person. 

Who are you

What is your calling

Are you doing things to fit other people’s judgments or expectations?

Do you have a dream deep down, a calling that you forgot about or buried?

What’s your true north? 

What is your hearts desire? 

The first step is being able to listen to or feel your true authentic inner voice. Only after that can you be brave enough to follow it and be true to you.

For me the answers to the above questions only come in the quiet or in natural wild places.  It’s only there that I can connect with who I am and feel so clearly my authentic voice, not in my ears but in each of the cells of my body and it feels like home. 

Modern technology, conveniences, and schedules are great and they have their place but they dampen our connection to our true selves.  It’s important to step away and listen to what’s inside on a regular basis. Quiet the stories you tell yourself, quiet other people’s judgments or expectations, and be alone with who you are, as you are. 

Shhhhhhhhhh, do you hear that? Exactly!

As an ayurvedic yoga therapist we were taught that as animals we have an innate wisdom of what is good for us and what we need to heal. The problem is we can’t hear it anymore with life moving so fast, and bright, and loud, blocking us from the natural world we came from. Welcome meditation.  By meditating regularly, and it takes practice, and consistency, we connect with our innate wisdom and inner voice, slowing down to notice  what we need to do or eat to heal. It is here we know who we are and what our true authentic self wants.  

There is a lot to hear in each breath we take.

The natural world flows at the pace we evolved for millions of years to function at.  It’s an evolutionary gap to function nonstop at today’s fast paced life.  As women our menstrual cycles follow the rhythm of the moon. That still blows my mind! Our other hormones including insulin (blood sugar), cortisol (get up and go hormone), melatonin (sleepy hormone), and more all flow with the natural cycles. When we have bright lights in winter or late at night, air conditioning blasted in summer, caffeine when we are tired, or our phones every time we are bored, we are disrupting the connection with our true selves and how we have evolved to be. 

Don’t get me wrong, I’m no purist, but taking time and taking steps to connect with the natural world connects us to our natural pace we evolved to be at so we can feel and know who we are deep down. 

So I invite you to connect with who you are this equinox, feel who you were meant to be, at the pace we have evolved at.  Meditating even 5 minutes every morning is transformational. There are books and apps and classes to help but just paying attention to your breath, without judgment, is a great and simple way to start today.   Find a piece of wild to get out in once a day as well. Feel the dirt under your feet, light a candle on a dark morning, listen to the sound of the wind in the trees, walk under the full moon on a cold night, or brew up a cup of herbal tea to enjoy quietly.  

I invite you to slow down 

Listen

Feel

Be

And even if you have to disappoint someone else, bravely be the person you were meant to be

Happy fall equinox. Wild love, Janel

Insomnia vs “Catching the Wave”

There is a perfect wave that if we time right and catch we will get optimal sleep effortlessly. This wave is made up of hormones and includes melatonin at its highest, cortisol at its lowest, and insulin at its lowest and evolved to be our best sleep aid.

Melatonin levels rise as the sky becomes darker and ideally peaks somewhere around 10pm, depending on the season. If we allow our world to be darker at this time, as we are meant to do, melatonin will help ease us into sleep. Things that disrupt melatonin are bright lights, even small lights in our room, television, phones, computers, etc. FREE APP FOR REDUCING BLUE LIGHT ON DEVICES- https://justgetflux.com/

Cortisol (a stress hormone that we need to face the demands of the day but not too much) levels are meant to be at their lowest around 10pm. Our cortisol is designed to peak at daybreak so we wake up ready for the day and slowly decline as the day goes on. If we are able to keep our stressors low at night we can ride this low cortisol wave into optimal sleep and stay asleep. Things that raise cortisol at night are any stressor (emotional, physical, infections, allergens, blood sugar spikes, toxins, and more). By having a peaceful evening, unwinding, learning to mitigate stress through deep relaxation, meditation and breathing you can lower your insulin even in the face of emotional stress. Getting to sleep before cortisol starts to rise or spikes again is key to healthy cortisol levels at night. READ MORE ABOUT STRESSORS HERE THAT PEOPLE DO NOT OFTEN THINK ABOUT but are crucial to address with insomnia and to ensure cortisol is not impacting your sleep

Insulin, a hormone made in our pancreas that helps us clear our blood of glucose, is meant to be low at night again around 10pm. Hopefully we ate dinner by 7pm which was packed with fiber, healthy fat, and clean protein keeping our blood sugar from swinging too high and then too low. It is even important to keep our blood sugar regulated throughout the day as that contributes to keeping our blood sugar stable at night so we can sleep peacefully. READ ABOUT MONITORING YOUR BLOOD SUGAR HERE– this is not just for diabetics but for anyone with blood sugar swings (which is honestly most of us).

After addressing the three big hormones involved with sleep I always consider nutrients that might be lacking, such as B6, selenium, magnesium, potassium, and vitamin D. There are several amino acids and neurotransmitters necessary for good sleep as well. And finally, herbs are a lovely addition and and sometimes just what people need to help ease them into a perfect nights rest. HERB COMPANIES I LOVE- GAIA, HERB PHARM, MOUNTAIN ROSE

Sex hormones can also impact sleep. As our estrogen and progesterone change with our menstrual cycle and age our sleep can be impacted. Addressing sex hormone imbalance might be necessary to influence better sleep. More on that to come! Look for our 4 week group hormone balancing workshop!!

I love digging into sleep disturbances with people and helping people catch the wave. Call for your 15 free consult to see if I can help you.

Surfs up!

Shifting The Terrain And Addressing The Roots Contributes to Longterm Health and Resilience

Why do symptoms occur and why does disease set in?

What is the Terrain in the body?

Is the soil such for health to grow or for sickness to set in?

How is our internal terrain impacting our genes (epigenetics)?

Is this symptom the problem or is it only a branch on the tree where we still need to find the root cause?

These are all important questions that are often overlooked in a rush to find a quick fix and silence symptoms, but are in fact essential to longterm wellness.

I am asked daily “what can I do for my headaches?” or “What do you recommend for better sleep?” or “How can I get my energy back?”. Although I will take an easy way out if there is one, usually for sustainable and notable changes we need to shift the overall terrain in the body and address the roots instead of the branches. Addressing the three roots or the three areas that drive signs and symptoms- Digestion, Inflammation, and Genetics is what makes a huge impact on all the branches so you don’t have to frantically work on each one.

Perhaps the headache is caused by an estrogen imbalance and if we just treat the headache, the root problem will still be there, wreaking havoc somewhere else. The woman wanting more sleep might have an underlying blood sugar problem where her cortisol is surging in the middle of the night waking her up. Taking something for sleep won’t solve the underlying blood sugar imbalance but instead will just mask the symptom. Someone low on energy might not have enough hydrochloric acid in their stomach to properly digest iron or B12, which are both needed for energy. A cup of coffee will pick them up but will not address the deficiency.

Where there is certainly a place for a quick fix or temporary relief from a nagging or painful symptom, going deeper and being curious about what is driving our symptoms or listening to what the symptom is trying to tell us is important. Addressing the terrain of the body includes maximizing digestion, making sure absorption is functional, reducing overall inflammation and oxidative damage, and considering how our diet and lifestyle are impacting our genetics.

We know that digestive health, inflammation, and even our genetics (epigenetics) are influenced by what we eat, what time eat, our mindset, our relationships, our body’s ability to get rid of toxins, our amazingly influential microbiome, our ability to process emotional stress, and so much more.

What is the soil or terrain like in your body? What can you take away to shift it towards health? What can you add? Are your symptoms branches or roots? Get curious

Book your free 15 minute consult to see if I can help or join one of my group programs that all address the three roots while paying special attention to specific areas- Hormone Balance and Digestive Function (coming fall 2021).

Get to know Janel and her unique training and experience

Balance Your Hormones, Replenish Your Body and Feel Your Best!

Coming this winter to Truckee 2020

Join other women as we gather together for 5 weeks and use food, lifestyle, nutrients, and herbs to maximize hormone balance.

We will focus on education around how hormones work, why hormonal balance is key to optimal health, how our environment and choices impact our hormones, and how common accepted symptoms are really a message that hormones are not in balance.

Common Symptoms associated with hormonal imbalance-

  • Migraines
  • Insomnia
  • Night sweats
  • Breast tenderness
  • Fatigue
  • Foggy brain
  • Weight gain
  • Weak and brittle bones
  • Dry skin and vaginal dryness
  • Hair loss
  • Depression
  • Incontinence
  • Infertility
  • Puffy face
  • Reduced sex drive
  • Cravings for sugar or carbs 
  • Irritability and anxiety
  • Changes in heart rate
  • Other common PMS, postpartum, and menopause discomforts

Get the information and support you need to take back your health. Empower yourself to feel your best!

Group will include- 2 week preparation time, 4 live meetings, 4 week targeted food/nutrient/lifestyle plan to jump start hormone rebalance, accountability, support, private facebook to keep in contact with each other and share, loads of information, education, menu ideas, recipes, science, and more.

Don’t miss this unique and limited opportunity to feel your best! I believe deeply in empowering women to understand their body and do what they can to reduce or limit uncomfortable female symptoms that are accepted as normal. You deserve more! Join me in this deep exploration.

Sign up soon to secure your space! Please email or call for more information. janel@mountainrebalance.com

Spring Cleanse- April 2019- FULL

Our Spring Cleanse is FULL.  Join us in the summer, fall, or winter for another cleanse. 

Don’t wait! Join us in April.

Spring is the perfect time to hit reset and give your body some love with a whole foods nourishing cleanse.   Not only give your body the nutrients and time it needs to rejuvenate and function better but learn why too. We will be talking about the physiology of detoxification and cleansing.

Our bodies are constantly working hard for us to digest our food, balance blood sugar, regulate hormones, detox our environment, down regulate inflammation, fight off invaders, manage our stress, and tons more.  Give your body the break it needs so you can feel better.

It’s true, our bodies are designed to detox our environment and metabolic bi-products but with the added stress of living a fast paced, toxin laden, nutrient deficient life with round the clock easy access to food we need to make space to nourish these vital and overworked organs/systems.

Join us for a 7-10 day cleanse.  We will meet 3 times as a group over 2 weeks and communicate lots during the week with each other.  You will be supported with loads of education, recipes, a step by step plan, daily encouragement, optional supplement suggestions, detox support, optional lab work, questions answered, and the accountability of the group.  You can decide which level of cleanse you will complete, making it perfect for ANYONE and EVERYONE.

Sign up with a pal and you both get $10 off!

Don’t wait for a better time!  Make it happen. Join us and not only learn what to do but empower yourself by also learning about why.  Space is limited.

  • First Meeting- Tuesday April 16th 630-8pm
  • Cleanse start- Monday April 22nd
  • Second Meeting- Tuesday April 23rd 630-8pm
  • Cleanse end- Sunday April 28th
  • Third Meeting and CELEBRATION- Tuesday April 30th- 630pm

Cost- $80

Check out this awesome/short (3 minute) TedEd video about the liver, its important job, and how nutrition and lifestyle affects it (aka us).

Email janel@mountainrebalance.com to sign up


Purchase Service



 

One on one Personalized Sessions

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

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

I work with people in a few different ways-

 

1.  Initial Assessment and Review Sessions .  A great place to start for anyone looking at digging into personalized care.  This is where most people start.  You fill out an extensive intake and we meet for 1.5 hours so I can learn all about you, hear your concerns and goals, and gather tons of information so we can make our plan specific to you.  I review any lab work, recommend functional labs, suggest relevant home testing, and do lots of behind the scenes detective work.  We map out all things you.  Next we have a 1 hour follow up where we go into a plan to address your specific needs. I share longterm and short term goals during this second meeting.  In between we are in touch to make sure all of our questions are answered and I that I have a complete picture of you. 

 

2. Follow up and Commitment Program after Assessment- 6 follow up appointments with check ins between, so we can track, assess, test, review, personalize, and where I can support you making sustainable diet and lifestyle changes.  You have access to emailing and calling me. There is heaps of education, tracking, and personal adjustments.  This is a powerful and transformational time. 

 

3. Lab work review session-  I will look at your labs through a functional lens.  I will help you interpret your labs and recommend diet and lifestyle based on what we put together.   I do not diagnose but instead look at the whole picture and see where we can turn the dial towards health. 

 

3. Foundations of Health- I recommend everyone do this program with or without one on one packages.   This is where so much magic happens! You will walk away empowered to be your own best advocate for health.  No matter if you are trying to reduce headaches or fight cancer, this is an often overlooked step but necessary for any healing to happen. 

 

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

 

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

 

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

 

Home Visits – I love having a home visit where we can go over your kitchen set up and organizing together so eating and cooking healthy feels good. 

 

Group Wellness and Classes

Group Wellness and Classes

Holistic Wellness you can’t afford to miss, (but you can afford)! Plus,  meeting as a group has proven powerful beyond what I imagined.  See what people are saying.

Healing Foods Club- Learn how to make tons of the most healing foods.  Including your own Sprouts, Bone Broths, Fermented Vegetables, Nut Milks, Juices, Elixirs, and more of the great healing foods (THIS IS NOW PART OF FOUNDATIONS OF HEALTH)

Periodic Group Talks on Health on Wellness

Come together and learn about different body systems, how they work,  how they affect us, and how our lifestyle and diets interplay with them.   Join our classes or Host your own wellness party!!

  • Hormone Health
  • Immune Health
  • Blood Sugar
  • Digestive Health
  • Hypothryroid
  • Fertility, Pregnancy, Postpartum
  • Perimenopause and women’s hormone health as we age
  • Estrogen Dominance
  • Depression, Diet, and Lifestyle
  • Fatigue
  • Brain Health
  • Childrens Health and Wellness Boost

Plan your own health/wellness party!  Hire Janel for 1-2 hours to chat with your pals, at your house, and get curious about your body, how it functions, what makes an impact, and tangible ways to feel better. 

Featured post

Ways to Balance Female Hormones with Food

Out of balance female hormones can be crazy annoying and even debilitating.
Headaches, pms, infertility, moodiness, brain fog, fatigue, skipped or long periods, hot flashes. Yuck!
Who has time for that? No woman I know.
 
Getting your hormones back into balance can be straight forward for some and tricky for others, depending what is throwing them off balance. It is important to look “upstream” of the symptoms and consider other causes for hormone problems other than dysfunctioning ovaries or age. Our hormones depend on a delicate balance and communicate with each other constantly. If there are one or two misbehaving upstream the rest fall out of whack and cause frustrating symptoms. These upstream culprits include-
 
  • Blood sugar imbalance- Spikes in the hormone insulin and the stress that puts on the body can throw off sex hormones. Try getting enough fat/protein/fiber in each meal and snack to help regulate blood sugar. Healthy fats (the backbone for sex hormones) include nuts, seeds, avocados, eggs, and olive oil. Clean proteins include grass fed pasture raised meats. Fiber is best found in organic vegetables and fruit.
  • Dysfunctioning detoxification by the liver resulting in an accumulation or dominance of estrogen – Try eating more cruciferous vegetables to help the liver get the specific nutrients it needs to detox efficiently and then for your body to get rid of what is not needed effectively. Cruciferous vegetables include broccoli, brussel sprouts, kale, and cauliflower.  Doing a seasonal cleanse to give the Liver time to rest and rejuvenate is extremely beneficial as well. 
  • Overall inflammation in your body. The adrenals kick into overdrive producing round the clock cortisol hormone when there is chronic inflammation in the body which directly affects progesterone levels, your cool and calm hormone. Reduce inflammation by removing any triggers and adding anti inflammatory agents such as turmeric and ginger. Look here for commonly missed causes of chronic stress.
 
It can take time to get things back into balance and can vary depending who you are and what your unique situation is. However, by including these important foods in your diet everyday you just may shift the terrain and get the relief you need from the pesky symptoms of hormone imbalance.
 
Mountain Rebalance is offering a 4 week Hormone Balancing Series coming soon! Join us if you want to feel your best, get the motivation to make sustainable changes, and connect with other kick butt women.
References
Nakayama, Andrea.  Functional Nutrition Alliance.  Full Body Systems 2018
Brighten, Jolene. Beyond the Pill. Harper Collins. New York, NY. 2019

Blood Sugar 101 (and how to take charge of yours!)

Symptoms of blood sugar imbalance include one or more of the following- waking up at 2-4 am, an afternoon energy crash, foggy brain, irritability aka “hangry” from not eating, weakness, blurred vision, craving sugary or refined foods, belly fat, need for caffeine to get through the day, jittery/shaky, low sex drive, problems losing weight, infertility, to name a few.

Blood sugar highs and lows can be the root cause of inflammation and numerous downstream systemic problems, including hormonal challenges, Insulin Resistance, Hyperglycemia, Hypoglycemia,  Metabolic Syndrome, Prediabetes, Diabetes- These are all pathological names for blood sugar problems that result from years of blood sugar imbalance.  Blood sugar regulation is important for all of us and is often overlooked as a cause of daily symptoms. Learning basic physiology and listening to your bodies signs and signals is fundamental to long-term health. Measuring your blood sugar levels can be super insightful and great fun:)

Glucose– simple sugar known as blood sugar that feeds your cells, produced mainly by the breakdown of carbohydrates during digestion.

Insulin-  hormone that helps move glucose from the blood to the cells to be used as energy or stored, it is produced in the pancreas and lowers blood sugar levels.

Insulin SensitivityThe normal and prefered situation where the cells are open to receiving insulin so the insulin can do its job and lower blood sugar allowing cells can use the glucose for energy.

Glucagon- hormone produced by the pancreas to balance insulin, when insulin is low (because blood sugar is low) glucagon promotes the release of glycogen (stored glucose) in the liver and the conversion of proteins to glucose. Both provide glucose for cells to use.

Dysglycemia– state of chronically dysregulated blood sugar that includes both low and high blood sugar levels.

Glucometer- Measuring your blood sugar and empowering yourself to take charge of your baseline health

Don’t be scared that you don’t know how to do it.  Go for it! Order one online, any one will do, no need to get the most expensive.  Have fun playing with it.  They all have directions that are easy to follow.  Just start paying attention and the numbers will start making sense. I encourage people to write them down on a calendar or sheet of paper, notice patterns, take charge! 

Testing your blood glucose (how much sugar is in your blood) Directions-

  1. Always wash your hands before testing your blood glucose
  2.  Put a test strip in your glucometer
  3. Prick your finger with device
  4. Put a drop of blood on the test strip
  5. Wait, read, record.
  • Fasting Blood Glucose is a great place to start- measure blood sugar first thing in the morning before eating or drinking (wash your hands first, did I already say that?;)-  
    •  best to keep under 100 mg/dL  (functional range is 77-88 mg/dL)       
    •   90-125 mg/dL- Warning zone (pre-diabetic)
    • >125 diabetic
  • 1 hour Postprandial measurement (1 hour after eating)-  normal is <140 mg/dL
  • 2 hour Postprandial measurement (2 hours after eating) – normal is   <120 mg/dL
  • 3 hour Postprandial measurement – back to normal

*Test yourself after specific foods, meals, quantities etc to see how you uniquely react to foods if you would like to further the testing and explore more. 

GeneralDiet and Lifestyle Recommendations for regulating blood sugar (remember, we all react differently to foods and are bioindividual, but this is a good place to start)-

    • Eat 3 meals a day with 2 snacks in between
    • Remove or reduce food bandits (sugar, artificial sweetener, white flour, damaged fats, processed foods)
    • Eat within 1 hour of waking up. Never skip breakfast with dysregulated blood sugar.  Make sure to include clean protein.  I like to have 1 cup of nut milk with chocolate collagen protein powder when I wake up when I am trying to manage blood sugar.  
    • Include Protein/Fat/Fiber in every meal/snack (make that your mantra!!)  Fiber slows down the speed at which glucose hits your bloodstream (preventing the blood sugar and then insulin spike), fat does not cause a rise in blood glucose but provides energy for cells and helps us feel satisfied, and protein helps stabilize blood sugar levels.
    • No restrictions on fat as long as they are high quality such as avocado, nuts, seeds, coconut, pastured and organic meat/dairy/eggs, olive oil,  Omega 3’s (eliminate oxidized oils and vegetable oils)
    • Eat high quality carbs, non starchy veggies, dark green leafy vegetables,  polyphenols (from brightly colored fruits and vegetables), soaked/sprouted whole grains
    • Eat before becoming hungry.  Notice signs of hunger/blood sugar imbalance
    • Practice calorie restriction.  Eat to 80% full
    • Specific Nutrients to get from food (or supplement if needed)
        • B vitamins
        • vitamin K- increase osteocalcin (bone health)
        • vitamin D- increase insulin sensitivity
        • Magnesium-( glycinate, citrate, or malate before bed)-  insulin production
        • Chromium- facilitates insulin signaling and decrease carb craving
      • Zinc- strengthen pancreas, needed for insulin production
    • Booster Foods– greens powders for cofactors, fermented foods, chia, flax, etc
    • Sulfur foods for Alpha Lipoic Acid- broccoli, onion,
    • Stress reduction and stress processing (daily meditation, guided imagery, etc)
    • Exercise daily
    • Mindfulness, spiritual practice
    • Find joy, community connection, loved ones, hobbies, delight
    • Get a good night’s sleep.  Go to bed by 10pm if possible and keep your room as dark, quiet, and cool as possible

Helpful Botanicals for blood sugar regulation

  • Fenugreek seed powder (>5 g /day)
  • Cinnamon – 1 tsp – 1 TBL per day
  • Nigella Sativa (black cumin seed)
  • Curcumin or turmeric  (500mg turmeric or 22 mg curcumin) 3xs a day for 2 months
  • Berberine (.5-1.5 g /day)
  • EGCG- from green tea
  • Tea (green, black, oolong)
  • Gymnema Sylvestre

Call for a free phone consult to see if Mountain Rebalance can help you take back your health! 

References-

Bauman, Ed.  Therapeutic Nutrition Manuel. Bauman College.  Pengrove, CA. 2016

Hyman, Mark.  The Blood Sugar Solution- The 10 day Detox.  Little Brown and Company. New York, NY.  2014

Kresser, Chris. When Normal Blood Sugar Isn’t Normal.  Kresser Institute. October 2016

Surviving the Winter Blues (plus one of my favorite healing winter beverage recipes)

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Winter blues, or Seasonal Affective Disorder (SAD), affects more than 10 million people in North America and women make up 60-90% of those affected (PsychCentral).  It is a form of depression that is specifically time based coinciding with the shorter days of winter, starting in fall and resolving in spring.  It affects some people more than others and in some cases is not to be taken lightly.   While the exact cause remains unknown, factors that influence it are fluctuations in circadian rhythm, serotonin levels, and melatonin levels due to the decrease in daylight.

So what’s a person to do?  By both embracing the dark by adjusting our lifestyle yet proactively doing what we can to facilitate our biochemistry to feel as good as we can during the shorter days we can make an impact and hopefully shift things.

Winter has a different vibe than summer as it’s a more restful and quiet time in the natural world.  Things slow down energetically and turn inward so they can bloom in the spring.  Most of nature works in a cyclical way like this.   Even our bodies work in a cyclical way.  Cortisol levels rise and fall as the day goes on, menstruation cycles with each lunar month, the thyroid cycles with the season, etc.  Our hormonal system is designed to cycle with nature (this is one reason I have fallen in love with hormones).  The dark is a time of more inward focus and rest.  If we can embrace this idea, and not fight it, perhaps we can be more in sync with its quieter rhythm.  A few ways to embrace the dark and align with it include

  1. Light a candle first thing in the morning before turning on the lights
  2. Cozy up by the fire with a book instead of turning on the TV
  3. Have a warm cup of Golden Milk (my favorite recipe below) or herbal tea in the evening
  4. Dust off your piano or guitar and play a song instead of rushing to the next activity
  5. Start or continue a daily meditation or breathing practice (calm or headspace app,  gaiamtv.com).
  6. Honor the winter solstice and celebrate the dark and the return of light
  7. Cook a warm and oily gut and soul healing soup
  8. Keep the lights a little lower in your house after the sun goes down and try to honor a slower pace in the dark.
  9. Connect with friends and family in the candlelight to tell stories, enjoy meals, to play music, and games. read poems, and more.
  10. Listen closely to what the darker days are trying to communicate with you

Along with embracing the dark and cozying up to it there are things we can do to help with our body’s biochemistry to minimize the hormonal effects of shorter days and less light.  Here in Truckee the sky is often sunny.  Making an effort to get out in it in addition to feeding our body what nutrients it needs to thrive can help. Here are some ideas-

  1. Take a walk in the midday sunshine or move your desk so you are in a sunlit window
  2. Try light box therapy when you wake up for 20-30 minutes a day (10,000 lux of illumination while the smallest amount of UV emitted)
  3. Make sure you are getting enough sleep and try to go to bed at the same time every night
  4. Enjoy the healing benefits of adaptogenic herbs. Adaptogens are herbs that help us manage stress and balance hormones
  5. Eat a whole foods diet focusing on colorful vegetables and fruits, whole grains, nuts/seeds, healthy fats, high quality protein, fermented foods, and plenty of clean water
  6. Exercise.  If you can do this outside in nature it is a double whammy as being in nature has many biochemical benefits on it its own
  7. Connect with friends or family over a nice warm bowl of soup
  8. Daily supplements that help most people function optimally are omega 3 fatty acids, probiotics, and vitamin D

Wishing you coziness and quiet this winter season and of course please reach out for help and support if you need it from family, friends, healthcare providers, or a neighbor.

Wildly, Janel

Golden Milk  Golden milk has many wonderful ingredients but the star is turmeric.  Turmeric contains curcumin which is the main healing chemical constituent. Curcumin is anti-inflammatory, antioxidant, anti-carcinogenic, boosts immune function, and more.  Enjoy!!

Recipe (by Sharkin)  Ingredients

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