10 Practical Tricks To Help Uplevel Your Office Health

Wow was I being a hypocrite at the office!

Outside of the office I was checking off all the important components to health- moving my body regularly, having a consistent relaxation practice, eating nutrient rich whole foods, etc etc BUT I was shocked when I started tapping into my training watch at work and noticing how unhealthy I was being at the office!

It is stilly that it took me looking at my watch to see what was right in front of me but that it was it took.

My watch uses Heart Rate Variability to measure my stress during the day and I was not managing that stress well while at work.

So I stopped to think, what am I doing or what can I add to my day at the office to help shift the dial towards health?

10 ideas to bring health to your work life starting today.

  1. Eat a protein rich breakfast– This helps balance blood sugar and keep energy balanced so you can crush it at work with out worrying about a bonk before lunch. Some of my favorites are kale and eggs, or full fat yogurt with nuts/seeds/berries, or stewed apples with flax seeds, cinnamon, and mct oil, or ground lamb with onions, garlic, and broccoli.
  2. Get outside during the day and get some sunshine on your face– Taking just a few minutes to step outside, breath some fresh air, and get some sunshine on your face can help your mood, your vitamin D levels, your brain get more blood flow (yup, just standing up sends more blood and oxygen/nutrients to your brain), your stress levels melt, your hormones balance (melatonin and cortisol need to be synched up with light/dark), and more.
  3. Bring your lunch, or at least plan for lunch– Getting hungry at work with no plan stinks! That is when you bonk and reach for anything to make it through. By being organized and having a plan you can guarantee a nutrient dense meal to help support digestion, your immune function, your microbiome, your focus, your hormones and your work spark to get things done. My favorites are leftovers from dinner, soup, or a gigantic salad loaded with seeds/nuts, nutritional yeast, avocado, veggies, s/p and o/v.
  4. Get a plant to freshen up the room– Living plants in the room can clean up the air and make the environment feel better. These specific plants are known to clean the air- Spider Plant, Ficus, Boston Fern, Bamboo Palm, and Aloe Vera.
  5. Use smells– Essential oils can be used to uplift mood, ease tension and shift gears. Of course be mindful of co-workers but using essential oils in a diffuser or just a little spray here and there can bring all sorts of workplace magic. Some of my favorites are Palo Santo for cleansing the air, lemongrass to ease anxiety, and rosemary for mental focus.
  6. Drink tea (and water, of course)- Sipping on herbal tea during the day brings wild health benefits as teas are loaded with antioxidants, phytonutrients, minerals, vitamins, and health boosters. My favorite to sip on is a mix of peppermint, nettles, oatstraw, rosehips, and alfalfa for an awesome nourishing tonic. An easy one to bring a relaxed chill vibe (but not sleepy) is sipping on lemon balm tea.
  7. Stop to breath– Even just 3 minutes of mindful breathing can help restore your HPA axis (hypothalamus pituitary adrenal axis) which is key for all hormone balance, digestive health, immune function, and mental function. My favorite way? Close your eyes and bring your attention to your breath, count silently to the count of 4 on inhales and 4 on each exhale. Do this for 10 breaths, you can count them on your fingers and no one will ever know but your body/mind will thank you.
  8. Stretch – Take 5- 10 minutes to stretch your legs, neck, hips, and my favorite is a bliss backbend where you look up and reach your elbows towards one another on your back while lifting your heart, ahhhhh. And you don’t even need to leave your desk.
  9. Take a walk– If you can get out for a 20 minute walk during the day then by all means set a timer and get moving. I also enjoy lifting a heavy rock from the ground to over my head a few times during the day. It sounds silly but it is awesome for increasing strength, bone density and increasing mitochondria (the energy makers in your cells).
  10. Sit on a ball or create a standing desk– Make your desk space an area that supports your body health and mobility. I love sitting on my ball to keep my core activated and at home I have a standing desk which feels great on my hips and helps me stay focused.

Pick one each week and give it a try. Which ones do you already do at the office?

We are digging into these during Foundations of Health

Step outside and get some sunshine
Drink yummy and nourishing tea
Get a plant for your desk
Bring lunch and snacks. This was one day during the spring cleanse (note the broths and green juices:))


Don’t miss the annual Women’s Hormone Club starting every January

Check out Foundations here
Check out the hormone club here

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

A Few Of My Favorite Things- 2021

These are some of my favorite things right now that support a healthy body, heart, or soul. I do not get anything from these companies, I am just sharing some my favorite things. I would love to hear what a few of your favorite things are too! Share in the comments so we can all hear and learn from each other.

Beef Liver-( Favorite SUPERFOOD)- Beef liver is so under-rated. This is one of the most potent and nutrient dense foods you can eat. Although I do try to make it once a month, hidden in flavorful meat balls, I also take the capsules regularly to get the nutrition blast. Smidge is a really clean product and made from organic New Zealand beef liver. My clients can get it on Fullscript if you want my discount or any trustworthy source.


  1. American Grass Fed- www.americangrassfed.org
  2. Eat Wild- Getting Wild nutrition from modern food- www.eatwild.org

Himalayan Tartary Buckwheat – This flour is DELICIOUS plus gluten free, great for the soil and the earth, supports healthy immune function, is loaded with antioxidants, and is great for gut health. My favorite is the honey cake recipe and I fueled all summer with this for my long runs:) This is the pic for this blog and I can hardly look at it with out running to the kitchen to make another cake. Recipe is on the website with the buckwheat.

Seedlip- Non alcoholic herbal mixer– All the varieties are all yummy but I am obsessing over the garden one. It is super bitter and so satisfying as a beer lover. I make mine with ice and soda water, thats it! The nights I drink I usually wake up around 2am when my blood sugar crashes. The more I can replace my beer with a delicious cocktail the better.

Bite Toothpaste Bits Okay, I love these more and more everyday. They are toothpaste pellets that come in a little glass jar. They help prevent plastic waste plus make brushing fun and easy. No more creepy toothpaste all over. We all use them here.

Avocado Oil Cooking Spray Food- Primal Kitchen- Nothing fancy. I just love the ease of this. I cook mostly with bottles of oil but this spray rules when I need something quick.

Traditional Saunas– I love getting my sweat on! I dig the calming vibes and detox boost saunas provide. Now that the air is getting chilly (plus the smokey air has kept me from playing in the mountains) I have started my regular sauna sessions again. And ahhhh

Lily’s Dark Chocolate- I love dark chocolate and think we all need more of it in our lives, especially if it is over 70% cocoa. Cocoa is loaded with antioxidants. Lily’s is delicious and is even pretty darn clean.


  • Let Your Mind Run (great book about positivity and mindset by professional runner Deena Kastor),
  • Come As You Are (super liberating book about the science of female pleasure by Emily Nagoski),
  • The Awakened Family (an empowering book by Shefali Tsabary about mindfully owning who you are so you can raise resilient, calm and confident children).


  • The Doctors Farmacy (all things health and functional medicine, an oldy but goody),
  • The Moth (great real life stories told by lovely story tellers),
  • The Pheonix Helix (functional medicine and autoimmune issues),
  • Natural MD radio (Aviva Romm and women’s health),
  • Optimal Living Daily (lovely and short daily tidbits about how to make positive changes to improve your life),

Favorite lab and product developer- Microbiome Labs– I am loving this lab. They are doing so much great research into the microbiome and wellness. There has been a lack of research and studies here and this company is filling that gap. If you work with me likely you are enjoying some of these awesome products. My family uses the immune ones and the gut support ones.

Best snack to have at the office currently- Canned trout. Seriously. It is YUM. My kids even like this. It is awesome quick fat and protein.

Favorite use of the blender currently- Watermelon juice, weekly. Just chopped watermelon and water. Blend. Pour over ice, YUM!

Favorite new Costco find- Plantain chips in coconut oil (with guacamole of course! Even works on an elimination diet!)

Sounds True publishing – I love this publishing company (and my bestie happens to work there too!). These are a few of the offerings I listen to regularly

  • Body and Mind are One- THICH NHAT HANH class on Buddhism
  • Clarissa Pinkhola Estes, The Dangerous Old Woman- I love this story and she is the greatest story teller!
  • Sleep Hyponosis- DEEP SLEEP WITH MEDICAL SELF-HYPNOSIS with Steven Gurgevich. This works magic for me, especially in the middle of the night!

Road trip foods and travel foods- Summer has been loaded with road trips big and small. Some of my favorite foods to keep on hand are- canned dolmas, fresh fruit (preferably from roadside stands), Rebel protein drink chocolate (I love having this in the cooler for a post adventure snack or morning when food is not abundant), local farmers markets

Shows– I love Alone and Working Moms

Movies- Fabulous Fungi (fungi are amazing!!) and Motorcycle Diaries (remember that one? I am in love with it again)

Favorite home gadgets-

  • Smoke is a real thing out here in the West! The Air Doctor is awesome and keeps our house cozy and safe
  • Water purifier- I am loving my Berkley water purifier. Our water here in Truckee is delicious but we wanted to filter out a few more things. Did you know you can check your local water quality at EWG? Check that out too!

That is it for now. Again, I would love to hear the things you are into. Learning from each other is the best. Wishing you all health and happiness. xo Wildly, Janel

Learn more about………..

Foundations of Health- first program starts September 15th!

Women’s Hormone Club- every winter

Spring Cleanse- every spring

Janel Ferrin Anderson FNLP NC

Learn more about Janel Here

Our Body Desperately Needs The Pace of Nature

I am crazy passionate about tapping into the rhythms and pace of the natural world. Not just because it feels good, although it does, but because we have evolved for thousands of years to function at the pace of nature and our body has aligned with, adapted to, and depends on this for so many systems to function properly.  When we move away from this, slowly, our system responds. 

I am obsessed with learning how our body’s interact with our environment (food, lifestyle, the world around us) and researching ways to support people to feel their best in their body and optimize their health and resilience. 

The more science I dig into, the more studies and research I lose myself in, the more I return to the fact that we are meant to be in sync with the pace of the wild and the natural world.  It is hard to study scientifically because it is slow to change, it is not a shiny magic bullet, there is no medicine for it, it is not an A + B = C. It is slow, it is quiet, it is cumulative, interconnected to so much, and we are just starting to see and appreciate how important it is.

Our hormone balance depends fiercely on natural cycles of the day/month/year/phase of life. Our stress hormones are tied to the day and we depend on a spike in the morning and decline as the day goes on. Our thyroid hormone changes with the season, insulin sensitivity changes with the day and our sex hormones align with the month. Our sleep hormones depend on cycles of light and dark. Our hormones involved with metabolism interact with our environment around us and respond each day accordingly. Working for us or against us depending. All of these hormones talk to one another and rely on rhythms and pace of the natural world.

Our immune system has adapted over thousands of years to examine our environment and world around us and then to identify friend verse foe and mount an appropriate attack.

Our nervous system desperately needs the quiet and calm of nature to restore and balance.

Our gut and our microbiome are impacted by our environment and exposure to natural microbes, night/day rhythms, and seasonal changes in food and timed eating.  

We are systems based creatures that are impacted by the world around us.

  Everything is interrelated.  We have tried to break things up and separate things- physically, medically, emotionally, socially, environmentally- but the truth is all these systems are interrelated.   When you dig into it, you cannot separate the gut from the brain, or our health from the food we eat, or the food we eat from the quality of the dirt it grows in, and so on. Maybe for a while, but not over time.

That which drives symptoms and chronic disease inside our body- gut health, inflammation, and our stress response– these are all impacted by the world around us.

The new science emerging is mind blowing and confirms that our microbiome alone plays an important role in hormone balance, neurotransmitter balance, it’s important for brain health, immune function, detoxification, digestion, inflammation levels, and so much more than we ever knew.  Our microbiome is an ecosystem that communicates to every part of our body. We need a healthy population of microbes, we need to feed them appropriately, and we rely on their metabolites (post-biotics) for our physical and mental health. This system relies on us regularly eating a diverse range of plants and fermented foods, being exposed to a variety of microbes, as well as avoiding unnecessary meds, chronic stress, highly processed foods, and toxins. 

I will be posting more studies, research and interviews on my website around this, this summer, but for now, just try tapping into the rhythms and pace of the natural world, eating close to the earth, and see how you feel. 

Of course sometimes we need to dig a bit deeper and heal a bigger imbalance but don’t miss this important and often overlooked foundation.  It is subtle but I believe it has a big impact on our body, mind, soul and health of each over time.

So what might that look like to tap into the natural world?  Here are some ideas-

  • Get sunshine during the day,
  • Keep the lights dim after sunset,
  • Eat whole/real/colorful/diverse foods especially plants,
  • Limit exposure to toxins/fertilizers/chemicals,
  • Drink clean water,
  • Breath clean air
  • Move your body everyday outside,
  • Play in the dirt,
  • Eat naturally fermented foods,
  • Sleep well and go to bed when you are tired,
  • Rest when you need it,
  • Eat only when you are relaxed,
  • Light candles,
  • Drink herbal teas,
  • Sweat,
  • Say no to being needlessly busy, 
  • Listen to the birds and the wind in the trees,
  • Jump in the lake,
  • Walk in the woods,
  • Take time to mindfully breath,
  • Sleep under the stars,
  • Give birth vaginally when possible and breastfeed your babies,
  • Put down your phone,
  • Turn off the TV,
  • Get bored,
  • Howl at the moon,
  • Notice what is happening with the trees and plants each season,
  • Eat seasonally,
  • Hum a tune,
  • Rise before the sun and set out for a sunrise adventure,
  • Paddle down a river canyon,
  • Reduce the stressors coming into your life, where you can. 

I believe these small changes over time will bring a robust richness to your life and change how you feel and function profoundly.

The pace of nature is slow, unlike the pace of our modern world. Give it time.

Pick one each week or month and try to incorporate it into your life.

We aren’t going for perfect or fad diets or a fast fix because they don’t work long term.  We are going for small changes that support the interconnectedness of your body and the earth.  

Give it a try this summer.  See how you feel.  I dare you.  Jump in! 

Cover photo credit- Ashly Wiley

“Then a great peace came over me…….and I seemed to hear the pines and the wind and the rocky shores say to me “you …. lover of the wild, are part of us…..” Sigurd F. Olson

“And forget not that the earth delights to feel your bare feet and the winds long to play with your hair.”

Take the pace of nature, her secret is patience

This is a crazy phenomenal discussion by two physicians about the science of how the microbiome impacts every system in the body. Have a listen!

Janel can usually be found either playing out in the wild, getting lost in a book, or preparing food in the kitchen. Janel is a Functional Nutrition and Lifestyle Practitioner, is a board certified holistic nutritionist and has her doctorate in natural medicine. She obsesses over understanding how lifestyle choices and food choices impact peoples unique body and health. Learn more about Janel here

Check out the Women’s Hormone Club that happens each winter

Check out the Spring Cleanse


Hear what people are saying about working with Janel

Download my cheat sheet for Building A Meal


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 better function, and away from what is driving dysfunction and the resulting symptoms and disease states. 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, what their unique goals are, and their story. Functional Nutrition is all about being curious about your unique body and Functional Nutritionists are a lot like detectives.

Thinking functionally is a trendy concept these days, but it is a BIG A MINDSET SHIFT away from how we traditionally think about health. We move away from “taking this for that symptom” and move towards “how do I address and reverse what is driving my symptoms”?


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 understand 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. Thinking functionally, and Functional Nutrition, rely 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 system, 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 (a big shift from western medicine of ‘ology’s).
  • 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.

2. In Functional Nutrition we are constantly looking for and 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 and the soil, where health or disease grow. The major roots that drive most chronic symptoms and disease include Chronic Inflammation, Gut Imbalances, and Genetics. 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 upstream of symptoms.

  • 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 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, inflammation, and more. Beyond causing problems on its own, it is challenging to heal when our blood sugar is swinging up and down impacting every body systems. Optimizing this overflows to all of our body systems including gut health, hormones, inflammation, stress, metabolism, and more. The surprising thing is how much stress impacts our blood sugar.

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

Happening Every Fall, Learn more here
Happening every winter. Learn More Here

Start Your Day Right! Nutritious and Nourishing Breakfast Ideas

Who needs some new breakfast ideas to help you rock your day?

What we eat for breakfast can set us up for stable energy for the day or set us up for the up and down roller coaster.

Making time to start the day off with a nourishing breakfast is an awesome way to optimize energy, hormones, sleep, mental clarity, and overall gusto to rock the day like you want to. We now know that a calorie is NOT just a calorie but instead information for every cell in our body. These breakfasts here are all full of micro nutrients to protect your body from damage so you can function your best, they have a balanced ratio of macro nutrients to fuel your day, they are anti-inflammatory, and void of many of the foods that can damage your gut.

Boom! Start your day using food as medicine.

Some days I am fueling a mountain adventure while other days I am fueling my brain for a big day at the office, other days it’s chasing kids around- regardless I need to function my best and I would like to feel this great for as many decades as I can.

When thinking about breakfast to function your best I suggest focusing on a few things-

  1. Think outside of the (cereal) box , focus on whole foods instead
  2. Make your breakfast colorful- How many different colors can you add? Ask yourself this every morning.
  3. Add booster foods when you can– A sprinkle here and a pinch there can add awesome nutrients that your body needs to function optimally.
  4. Include a protein, fat, and fiber in breakfast. This combo makes breakfast slower to digest and slows down the absorption of glucose into our blood, keeping you fuller longer, with more stable energy longer, and can even set you up for better sleep. Yes please. Say it again, Fat, Fiber, Protein.
  • Protein– I encourage everyone to start their day with a good protein source. Protein provides the important amino acids that our body needs for so many vital functions as they are used in almost every cell and fluid in our body! Protein is the building block of cartilage, bone, skin, and blood. Plant proteins include nuts, seeds, their butters, lentils, beans, and tempeh. Animal proteins include eggs, poultry, fish, beef, and bone broths.
  • Fat– Fat is crazy important and as long as it is a healthy fat it is awesome to include in every meal, especially breakfast. Fat is important for hormone balance, cell membrane integrity, is a source of energy, helps keep blood sugar stable, is important for brain function, keeps us satiated, is needed for absorption of vitamins A, D, E and K, for our nervous system, and more. Healthy fats include coconut oil/milk/meat, avocados, olives, olive oil, flax oil, organic butter.
  • Fiber- Fiber is wildly important for gut health (which we now know impacts all body systems). Fiber helps keep the bowels moving which is even important for hormone balance and toxin excretion. Fiber feeds the good bacteria in our gut which we now know is an important player in immune health, chronic inflammation, vitamin production ( vitamins B and K), mental health, and more. There is soluble and insoluble fiber and good sources include veggies, fruit, seeds and more. Sometimes you need to start slowly with introducing fiber as your gut microbes adjust.

Of course everyone has to consider their own unique body, gut health, metabolic goals, food sensitivities, eating/fasting window, blood sugar, etc.


Here are the 7 balancing breakfasts we ate at our house this week. They are all anti-inflammatory, gut friendly, nutrient dense, and good for hormone balance.

Look for smoothie week, pancake week, baked goods, and favorite kids breakfasts coming soon! All Clean and nutrient dense, of course.

Monday- Paleo Porridge

I love this warm breakfast porridge for a lot of reasons. First off, it is grain free and for some people grains can cause inflammation or blood sugar dysregulation (paleo friendly). But it’s more about what its loaded with- tons of vitamins, minerals, healthy fats, clean protein, and lots of fiber, plus it powers me through hours of stable energy, oh, and its delish.

  • 2 tbspsUnsweetened Shredded Coconut
  • 1 tbspPumpkin Seeds
  • 1 tbspWhole Flax Seeds
  • 1 tbspChia Seeds
  • 1/4 cupWalnuts
  • 1 tspCinnamon
  • 1/4 tspSea Salt
  • 1 cupWater (boiling)
  1. Combine dry ingredients in a and blend until finely ground
  2. Pour boiling water into vitamix, cover with lid
  3. Blend very carefully starting on low setting, then moving to high, until porridge is smooth (you can also just do this in a bowl, which is what I do most days)
  4. Transfer porridge to a bowl
  5. Garnish with sunflower seeds, or shredded coconut

Tuesday- Veggie and protein scramble

I crave this breakfast and when I do eat it my energy and blood sugar are stable for hours plus I know I am getting tons of phytonutrients from plants that all my cells need to do their jobs and function their best. WIN

  • olive oil to sauté
  • chopped onions and garlic
  • chopped veggies, whatever you have works! I love kale, spinach, broccoli, asparagus, mushrooms, etc
  • ground beef, turkey, or lamb (organic and grass fed when possible)
  • favorite herbs, I like to sprinkle on oregano and parsley
  • sea salt and pepper to taste
  1. Heat up pan to medium (we use cast iron)
  2. Put in olive oil, onions, garlic and protein. Cook until meat is about halfway done
  3. Add other veggies and cook until meat is fully cooked and veggies cooked to liking. Sometimes I add more olive oil or broth to help it cook.
  4. Sprinkle on sea salt and herbs if you want. Enjoy

Wednesday- Overnight Chia Oats

This sweet breakfast is a big dose of comfort food that I can feel awesome about. It feels like a big treat but has all the necessary components to keep me charging hard til lunch. Plus, blueberries are one of the greatest antioxidants and anti-inflammatory foods you can put in your body.

  • 1 1/2 cupsOats
  • 1 1/2 cupsUnsweetened Almond Milk
  • 2 tbspsChia Seeds
  • 2 tbspsMaple Syrup
  • 1 tspCinnamon
  • 1/2 cupWater
  • 1 cupBlueberries
  • 1 cupSlivered Almonds
  • Hemp seeds to sprinkle on top
  1. Combine oats, almond milk, chia seeds, maple syrup, cinnamon and water together in a large glass bowl. Stir well to mix. Seal and place in the fridge overnight (or for at least 8 hours).
  2. Remove oats from fridge. Use single-serving size mason jars and place a large spoonful of the oat mix in the bottom of each, then a layer of blueberries followed by a layer of slivered almonds. Repeat until all ingredients are used up. Store in the fridge until ready to eat. Enjoy hot or cold!

Thursday- Sweet Potato Hash Browns, Sauteed greens and Fried Eggs

I love eggs for breakfast! This mix is so satisfying and the bright colors have so many cell protecting nutrients, plus is the perfect mix of fat/fiber/protein. Somedays I even throw this in a burrito to change things up. You can use whatever veggies you have, including kale, spinach, mustard greens, collard greens, etc.

Friday- Stewed Apples

Holy wow does my gut LOVE stewed apples as it is the perfect food to feed the good microbes in my gut (which supports my immune system, brain health, hormone balance and so much more). Loading it up with nuts and seeds gives it the fat and fiber I need to take me through to lunch. Boom!

  • 6Apples (organic of choice)
  • 1/2 cupWater
  • 1/2 cupOrganic Raisins (optional addition for sweetness and fiber)
  • 2 1/2 tspsCinnamon
  • 1 tbspGround Flax Seed
  • 1 tbspChia Seeds ((or hemp seeds, sunflower, pumpkin, walnuts, etc))
  • 1 tbspMct Oil
  1. Peel, core, and slice apples
  2. Place all ingredients in saucepan and cook over medium heat for about 15 minutes, give or take.
  3. Cook until soft
  4. Smash or crush the apples together with cinnamon and raisins if adding.
  5. Scoop desired amount into bowl. Eat warm or chill in fridge and enjoy cold.
  6. Add MCT oil and mix up. Sprinkle ground flax and ground chia or other boosters on top. ENJOY (your gut will too)

Saturday- Morning Miso

This one warms my heart and soul and makes me talk kinder even just thinking about. It not only tastes good but it feels so good to start the day off with a warm cup of miso soup. Plus this will last for days making it a quick and easy one too.

  • 3 cupsWater
  • 1 cupVegetable Broth
  • 1 1/2 cupsShiitake Mushrooms (sliced, optional, I always have dried on hand)
  • 6 ozs Tofu (drained, rinsed and cut into cubes)
  • 1 tsp Ginger
  • 1 tbsp Tamari
  • 3 tbspsMiso Paste
  • 2 cupsKale Leaves (roughly chopped)
  • 2 stalksGreen Onion (optional, sliced)

  1. Add the water and broth to a medium sized pot and bring to a boil. Reduce to a simmer, and add the mushrooms. Cook for 4 to 5 minutes.
  2. Add the tofu, ginger and tamari and ensure the broth is lightly simmering. Continue cooking for 2 to 3 minutes more.
  3. In a small bowl, add the miso paste, and ladle in some of the hot broth and whisk. Add the miso mixture to the pot and stir to combine. Add the kale leaves and simmer for 1 minute more.
  4. Divide the miso soup into bowls and top with green onion, if using. Serve and enjoy!

Sunday- Avocado Toast with Soft Boiled Egg and Grapefruit

This satisfies everything! My taste buds, cravings, sweet tooth, belly, cells, energy and everything in between are happy with this breakfast, plus it’s a beautiful sight. There are so many wonderful textures and flavors and it is rich in antioxidants, healthy fats, clean protein, and delicious fiber. Yum

  • Gluten Free bread, toasted
  • Sprouts
  • Sea salt
  • 1/2 lime
  • Chopped onions (optional)
  • Ground flax seeds
  • Soft boiled egg
  • Grapefruit, orange berries, other seasonal fruit

Put all together, notice how beautiful it is, and Enjoy!

Other favorite breakfast include coconut yogurt with clean granola, viking sauce and berries, breakfast burritos, breakfast tacos, smoothies, clean pancakes, bone broth, homemade sausages, oat bars, quinoa/egg bowls, and chia pudding. Look for more soon and show us your favorites!! Tag me @mountainrebalance

Check out our Digestion Club starting in Fall 2021

Join us for our Spring Cleanse! April 2021

Don’t miss the Women’s Hormone Club winter 2022

Hello! I am Janel Ferrin Anderson and I am crazy passionate about helping people understand how food and lifestyle impact their health and unique body. I am a functional medicine nutritionist, a board certified holistic nutritionist and have my doctorate in Natural Medicine. I love playing hard in the mountains, reading by the fire, and eating delicious foods. Learn more about me here

5 Sauces For The Flavor WIN

I love a delicious sauce! They bring the yum factor to any dish, especially boring  leftovers or any dish that needs a boost! 

I am a big advocate of always making enough for leftovers when I cook, or batch cooking large amounts of a variety of roasted/steamed veggies and a gluten free grain for the week. That strategy makes for easy and nutrient dense meals in a flash……. 

What makes that crazy fun and delish?  Sauces!! 

Teaching clients to use flavorful sauces is so great because it’s easy and satisfying. 

We usually have 2 sauces on hand each week to reuse and mix things up. 
You can add sauces to salads, bowls, tacos, roasted veggies, soups, eggs, raw veggies, grilled meats, grains, or whatever else you can think of. 

We go through so many different ones but we have our standard 5 that I will share here. I would love to hear what sauces you love.

My favorite 5 sauces are-

  1. Cumin Tahini sauce
  2. Amazing almond curry sauce for veggies or meat
  3. Cilantro tamari sauce
  4. Miso ginger sauce or dressing
  5. Vegan cheese sauce for a dairy free veggie/noodle sauce
  6. Avocado lime dressing
  7. Ginger lime tahini sauce

One of the dishes photographed here is of leftover fajita veggies and chicken thrown on a bed of lettuce, with added black beans, tomatoes, and avocado lime dressing. Everyone loved it and I would argue it was better than fajitas the night before.

Download the recipe pack for all 5 sauces here (10 bonus ones now)

Tell me what you try and what you like! Tag Mountain Rebalance @mountainrebalance so I can see!! Enjoy every bite

Read what people say about working with Janel at Mountain Rebalance

Fall Digestion Club starting fall 2021!!!

Spring Cleanse Spring 2021

Womens Hormone Club Winter

Big News! Digestion Club Starting Fall 2021 at Mountain Rebalance.

People have loved our Group Programs so much (Winter Women’s Hormone Club, Spring Cleanse, Ongoing Replenish/Rebalance) that I added a Fall Digestion Club to the mix. I am pumped and I hope you are too.

As we are learning more and more, so much of health begins in and depends on the GUT. This includes mental health, immune health, digestive health, physical health, hormone health, energy, sleep, and so much more.

This club is for anyone looking to

  • enhance their overall health and decrease pesky symptoms
  • optimize digestion and learn about how it works and what impacts it
  • learn a ton about your own unique body and what it is saying
  • use food and lifestyle as medicine
  • receive lots of new recipes and organizational tips for the kitchen
  • discover what various supplements might be helpful to improve digestion

Groups are an awesome and affordable way to get a jumpstart on health, further your health journey, connect with others, start feeling better, and learn a ton.

This will be a 6 week program with weekly live (online or in person options) group meetings with Janel to ask questions and connect. There will be educational videos to watch on your own, handouts, questionnaires, and a food/lifestyle protocol to help “clear the muddy waters” as we call it in Functional Nutrition.

You will learn a ton about digestion top to bottom, why it is important, what impacts it, and how to read your own body, all while following a food/lifestyle protocol to decrease overall inflammation, boost nutrients, and support digestion.

Digestion is one of the 3 Root Causes to address when addressing any chronic disease or pesky symptom (the other 2 roots are inflammation and genetics- we will be impacting all 3).

There will be lots more info coming soon but mark your Calendars for September/October 2021. These groups fill up fast!!

Find out what people are saying about working with Janel at Mountain Rebalance

Learn more about Janel

Spring Cleanse info here

Winter Women’s Hormone Club info here

3 ideas for building resiliency, health, and calm in 2021

Digestion talk from 2019

Delicious, Clean, and Hormone Friendly Banana Blueberry Bread!

This bread is delish plus it is loaded with health promoting ingredients that are an awesome balance of fat, fiber and protein to help set the stage for hormone balance.

The women in this years winter Hormone Club are enjoying this recipe along with other nourishing recipes to promote hormone balance. We have been talking over the last 6 weeks all about hormones, what impacts them, how they interact with each other, and how to use food and lifestyle to support hormone balance and minimize symptoms of imbalance.

I am obsessed with understanding the science around how the body works and what impacts it.

The digestive tract is the intersection between the outside world and what goes on inside our body. How our brain takes in and experiences the world is another way the outside world becomes part of our physiology. I love helping people use food and lifestyle to promote health and teaching people how to listen to their own body and discover what is true for them.

This anti-inflammatory blueberry banana bread is gluten, dairy, soy and white sugar free. It has flax for fiber and healthy fats, hemp seeds for protein, phytonutrients in blueberries and bananas, healthy fats plus protein and loads of nutrients in eggs, and anti-inflammatory olive oil. Give it a try and enjoy 😊. Let me know what you think


  • 1 cupAlmond Flour
  • 1/4 cupCoconut Flour
  • 1 tspBaking Soda
  • 1/2 tspSea Salt
  • 1 tspCinnamon
  • 1 tbspGround Flax Seed
  • 1 tbspHemp Seeds
  • 2Banana (mashed)
  • 2 tbspsExtra Virgin Olive Oil
  • 3Egg (whisked)
  • 1/4 cupMaple Syrup
  • 1 cupBlueberries


  1. Preheat oven to 350ºF (177ºC).
  2. Combine the dry ingredients in a mixing bowl and mix well. In a separate mixing bowl, mash the bananas with a fork until a creamy consistency forms. Add in the oil, eggs and maple syrup and mix well. Pour the dry ingredients in with the wet ingredients and mix well. 
  3. Gently fold in your fresh or frozen blueberries with a spatula. Distribute the blueberries evenly throughout the batter, but be careful not to over mix as this will break the berries and cause your bread to turn purple. (It will still taste just as good but may not look as pretty!)
  4. Line a loaf pan with parchment paper and pour in the batter. Bake in oven for 45 – 50 minutes. Test if it is cooked through by sticking a toothpick in the middle. If it comes out clean, the bread is done. When fully cooked, lift the parchment paper out of the pan and let cool before slicing. Enjoy!

Check out our awesome group wellness offerings! We go into a ton about the science of your body and how food and lifestyle can make an impact. Offerings include The Winter Women’s Hormone Club, Spring Detox and Liver Love, Summer Badass For the Long Haul, and The Fall Digestion Club. Join us and take charge of your health!

Janel is a Board Certified Holistic Nutritionist, a Functional Medicine Nutritionist, has her doctorate in Natural Medicine, is a certified family herbalist and a certified yoga therapist. ‘I am dedicated to empowering people to feel their best and to take charge of their health. I help people understand their body and how to use food and lifestyle to improve health and resilience. I obsess over the science so you can choose what is best for you.’

Supporting Your Microbiome With Food and Lifestyle

Your Microbiome is hugely influential to your everyday and longterm health, and here is the thing, your microbiome is malleable, meaning it changes depending on your lifestyle and your food choices. 

Your microbiome, according to microbiome scientist extraordinaire Dr. Joseph Petrosino, is important for mental health, immune health, hormone health, healthy weight and energy levels, brain function, digestive health, inflammatory levels, cardiovascular health, and more (1)! 

I am loving all the new science and appreciation that is happening around these important microbes and how they influence us.  We are learning more and more each day.  Here are just a few ways we know the microbiome influences our health.

First, the gut microbiome is the totality of all the organisms, bacteria, yeast, fungi, in your gut as well as their genetics, in relation to you, the host. What happens to them, happens to you, and vice versa.

The crazy thing? We have more microbial cells than human cells in our body. Even crazier.. according to microbiome scientist Kiran Krishnan, new science has made it clear that these microbes control around 90% of our genes (2). Humans have around 7 pounds of influential microbes in their gut alone!

Why is it important?

Among many other important functions, our microbiome provides a barrier system, between the outside world, or the foods and substances you ingest, and the inside world, your bloodstream and your immune system. Making sure you have a robust barrier is key to your health.  We want to keep out what does not belong in our bloodstream but absorb what we do need.

In particular the microbiome and the balance of microorganisms in your body influences your immune function, in fact, according to Krishnan, your immune system would not exist with out it. Your microbiome acts as watch guards to help find invaders, and then communicates via inflammatory markers with the rest of your immune system if back up is needed (so your immune system can act on invaders and keep you safe).

Another incredibly important role of the microbiome is the production of Short Chain Fatty Acids and the impact of butyrate in particular.   These substances, that healthy microbes produce, directly impact your brain, your immune system, and more.  (check out my short videos on feeding the microbiome to support immune health below)

Your microbiome is also key to your metabolism by helping you digest and utilize foods. We can eat the best foods in the world but we need out microbes to help us use them. In fact it helps us not only process foods but also process medications (5).

Your microbes send messages to your nervous system and can influence what foods you crave and how satiated you feel, says Krishnan. They can influence which part of the nervous system is activated, the rest/relax or fight/flight one, impacting your mood as well as cravings. In addition, studies have confirmed the influence of the gut microbiome on neurodegenerative diseases, neurotransmitters, and behavioral disorders (3).

According to health expert Chris Kresser the microbiome plays a critical role in hormone balance as well, influencing hormonal symptoms, diseases and cancers (4).

This is just the start, as we are only now starting to understand how influential our microbiome is on every part of out physical and mental health. Since your microbiome influences so many aspects of your body and your health it is worth taking care of. The crazy cool thing? It is the choices you make everyday with food and lifestyle that make the biggest impact.

When considering the health of your microbiome, it is important to

  1. Ingest healthy microbes to ensure diversity
  2. Feed the microbes in a way that promotes a healthy population
  3. Protect our microbiome from damage. 

Ways to enhance a healthy and diverse microbiome- 

  • From the get go, vaginal births seed the microbiome with healthy microbes and Breastmilk feeds these microbes exactly the right foods to thrive.
  • Avoid unnecessary antibiotics and medications
  • Eat fermented foods like Kvass, sauerkraut, yogurt, Kimchi, or other fermented veggies to get good microbial diversity
  • Eat loads of fiber, phytonutrients, and prebiotics from veggies, fruit, nuts, seeds, legumes (this is what feeds your healthy microbes)
  • Sleep 7-8 hours per night
  • Exercise or move your body daily 
  • Reduce everyday stress and learn to process stress (breath work, meditation, guided imagery, etc)
  • Avoid pesticides on your food and in your life like Round Up
  • Keep inflammation under control 
  • Play in the dirt including organic gardening

Look for more coming around the importance of the microbiome and practical steps to help you maintain a healthy balance of these incredibly influential little critters.   For now, check out my videos below on 2 ways to feed your microbes the right foods.

Two microbiome scientists I love, who are doing really great research, and to keep an eye on are Dr. Joseph Petrosino and Kiran Krishnan. You can also check out the Microbiome Summit if that interests you.

AND keep an eye open for my Healthy Digestion Club coming soon!

Exact quantities will vary depending on your unique body and gut health. Start low and slowly increase amount of ground flaxseeds and psyllium as your gut permits. I do 1 tablespoon of each but find what is right for you. Always chase with a glass of water:)
Stewed Apples For Gut and Immune Health- Short Chain Fatty Acids
Get my recipe for stewed apples here


  1. Romm, Aviva. (2018) Frontiers in Microbiome Research with Dr. Joseph Petrosino
  2. (2020) The Healthy Terrain Summit. Krishnan, Kiran. Our Microbial Terrain. The Science Of Community
  3. Strandwitz P. Neurotransmitter modulation by the gut microbiota. Brain Res. 2018 Aug 15;1693(Pt B):128-133. doi: 10.1016/j.brainres.2018.03.015. PMID: 29903615; PMCID: PMC6005194.
  4. Kresser, Chris. (2017) The Gut Hormone Connection.
  5. Jandhyala SM, Talukdar R, Subramanyam C, Vuyyuru H, Sasikala M, Nageshwar Reddy D. Role of the normal gut microbiota. World J Gastroenterol. 2015 Aug 7;21(29):8787-803. doi: 10.3748/wjg.v21.i29.8787. PMID: 26269668; PMCID: PMC4528021.
  6. Functional Nutrition Lab. FBS. Digestive Intensive 2018

Janel Ferrin Anderson NC FNLP PhD is a Board Certified Holistic Nutritionist, a Functional Medicine Nutritionist, has her doctorate in Natural Medicine, is a certified family herbalist and a certified yoga therapist. ‘I am dedicated to empowering women to feel their best and to take charge of their health. I help people understand what is going on in their body and how to use food and lifestyle to improve health and resilience.’

Read more about Janel here

3 Ways To Add Calm and Resilience in 2021

Read what inspired me to study the body and to support people in their journey towards health

3 Ideas To Build Resilience, Health, And Calm in 2021

Welcoming in a new year feels vastly more important this year.  Although a new year will be appreciated on many levels and brings with it the potential for needed change, it is not a free ticket to better or easier times.  But the cool thing is there are some awesome habits you can adopt to increase how well you feel and how resilient you are this new year. 

I could easily name 10 (or 20) but I am going to keep it to 3 and they will all be about adding, not taking away……..

1. Add booster foods to your life.  I love booster foods.  They are such a simple way to add nutrients, antioxidants, vitamins, minerals, healthy fats, clean proteins and fiber to your day.   They will help you become more resilient in so many ways as your body restores and refuels a little bit more every day.  What are booster foods exactly? They are a group of foods that are nutrient dense power houses.  They are loaded with the constituents your body needs to function its best but are sorely lacking in so many foods today.  The key to incorporating them into your life is making a place for them in your home that you see everyday which helps you to remember to add them.  Here is a post I wrote on booster foods if you want more.  I have a special shelf in my fridge dedicated to these foods alone. Some of my favorites include flax seeds, chia seeds, hemp seeds, camu powder, maca powder, a mix of sesame/pumpkin/sunflower seeds, gogi berries, mulberries, kelp flakes, nutritional yeast, collagen, and cacao.   I try to add them when I can throughout the day to salads, yogurt, smoothies, soups, toast, nut butters, potatoes, bars, etc.  Sprinkle that nutrient dense magic everywhere.  The key is being organized and creating the space.

2. Eat the rainbow, seriously, I know you’ve heard it, but do it each time you eat.  It’s not about eating perfectly is’s just about adding color. At every meal and snack ask yourself, “how can I get more color?”.  Colorful whole foods are loaded with important phytonutrients (which means nutrients from plants) that our body needs to operate it’s best. Our immune system needs colors, we need colors to fight off cancer, our brain needs colors, our gut needs colors, colors fight of oxidative damage, our heart and our hormones all need colors.  I know you know it, but now let’s make it happen.  -Eggs and toast for breakfast? What can you add? Blueberries and kale chips.  Great. The rainbow.  -A bowl of chilli for lunch?  What can you add? Sliced cucumbers on the side and chopped cilantro and pumpkin seeds on top. Yum. A rainbow.  -Roasted chicken, potatoes and a simple salad for dinner?  Get out the grater and grate a couple carrots and beets for the top of your salad and add a few chunked pieces of broccoli to boot with, a squeeze of lemon of course. Rainbow beauty there.  -Your kids having mac and cheese again for lunch? Ask them what colors they want to add on the side.  Roasted brussel sprout chips, strawberries, a tamari seaweed snack, green apples, red pepper strips, or carrots would bring in awesome colors.  Find what works for you but just think ‘what other colors can I add?’.  The key is shifting your mindset each time you eat to consider the rainbow.

3.  Make time for quiet.  Shhhhhhh. Honestly, it does not have to be fancy or timed or structured.  Although those things help some people, find small things you can do daily that are quiet,  just for you and that feels good.  For me I love lighting a candle every morning in the fall/winter/spring.  I take some breaths there, think of what I am grateful for, that’s it.  My sweetie walks outside each morning and spends just a few moments breathing in the cool air.  Some people spend time meditating, or doing breathwork.  Doing some gentle stretching is lovely each day.  Even a walk, all alone, with no phone.  Maybe watch the sunset each night.  Give your brain, your heart and your soul some quiet where there is nothing to do, no electronics on, no to do list.  Not even reading or music.  No pressure. Just quiet. And it can be only a few minutes each day.  What quiet will you add each day?  The key is doing it every day and keeping it simple.

I hope 2021 brings you calm, health, and resilience. 

Whatever you do, or dream you can, begin it. Boldness has genius and power and magic in it.

Wildly, Janel at Mountain Rebalance

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