Nourish and Bloom Health and Wellness Coaching
The groundwork for all happiness is good health
-George William Curtis
Nourish and Bloom
Health and Wellness Coaching
by Janelle Sundahl
Helping you align nutrition, lifestyle, and purpose
Eight Pillars of Health
Nutrition
Physical Activity
Sleep
Social Activity
Stress Management
Social Connection
Mental Health
Spirituality
Environment
I guide clients through the 8 foundational pillars of health recognizing that each one plays a vital role in achieving lasting well-being. By addressing these interconnected areas, I help individuals create balance, build resilience, and uncover the root causes of health challenges. My mission is to support clients in making sustainable changes that foster both physical vitality and emotional fulfillment, because true wellness is multi-dimensional.
"Happiness is when what you think, what you say, and what you do are in harmony."
— Mahatma Gandhi
One cannot be intrinsically happy without being holistically healthy. Grounded in this principle, I empower individuals to achieve lasting well-being by addressing both the mental and physical dimensions of health and nutrition. Through holistic coaching, personalized guidance, and evidence-based strategies, I help clients connect the dots between their habits, health, and life purpose. My mission is to help you establish a foundation for health, enabling you to thrive—not just survive.
Are old habits holding you back from sustainable change?
Habit & lifestyle coaching guides you into building actionable
routines and mindset shifts that turn everyday choices into lasting, healthy behaviors.
Are you struggling to maintain a healthy diet for long-term health and disease prevention?
My dietary guidance explains how to incorporate nutrient-dense foods into daily life for sustained health.
Are demanding work hours draining your energy and resilience?
I design time-efficient health strategies that seamlessly integrate
into busy corporate schedules, boosting vitality and overall well-being.
Are you coping with the physical and emotional challenges of chronic illness?
I create personalized support plans that help you manage
symptoms and maintain a fulfilling life despite ongoing health issues.
Are you confused about how to merge conventional advice with a holistic approach?
I offer Integrative Wellness Coaching—clear education, practical resources,
and tools to help you confidently navigate your health journey.
Services
Wellness Reset Program
3-Month Holistic Health Intensive
Personalized coaching tailored to your unique health concerns and lifestyle goals. We focus on nutrition, movement, mindset, and stress management. I collaborate with you to develop a customized wellness plan that addresses your specific challenges and helps you achieve sustainable results.
Overview
Personalized coaching tailored to your unique health concerns and lifestyle goals. We focus on nutrition, movement, mindset, and stress management. I collaborate with you to develop a customized wellness plan that addresses your specific challenges and helps you achieve sustainable results. We implement sustainable strategies that restore energy, reduce stress, and support long-term well-being.
What's Included
• Six 60-minute Private coaching sessions (virtual or in person)
• Personalized wellness assessment and clear goal-setting framework
• Tailored action plans after each session (nutrition, movement, stress relief, sleep)
• Food-as-medicine guidance—simple, nourishing meals using herbs and spices
• Between-session email support for accountability, guidance, and questions
• Curated tools & worksheets for habit tracking, boundary setting, and balance
Core Outcomes
• More consistent energy, clearer thinking, and emotional balance
• Realistic, everyday routines for managing stress and overwhelm
• Smarter, time-saving nutrition strategies that support immunity and mood
• Two to three sustainable lifestyle habits (hydration, sleep, movement, mindset)
• Stronger connection between your values, lifestyle, and wellness goals
Investment
$1,500
Includes all sessions, materials, and between-session support.
Is This for You?
This program is ideal if you are:
• Feeling tired, scattered, or out of sync with your body and mind
• Wanting easy-to-implement tools that support everyday health
• Ready to invest in lasting change for a more energized, balanced life
Next Steps
Schedule a complimentary 20-minute consultation.
Commit to your well-being for three months and experience clarity, calm, and renewed vitality.
Executive Wellness Accelerator
4-Month Intensive for High-Performing Professionals
Investing in the health and well-being of your employees can lead to increased productivity, reduced absenteeism, and improved morale. My corporate wellness program is designed to support the health of your workforce through customized initiatives that promote a healthy and balanced lifestyle.
Overview
A focused, time-efficient program designed for busy professionals who want to elevate performance without sacrificing well-being. We implement targeted strategies that strengthen both mental and physical health
What's Included
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Eight 45-minute private coaching sessions (virtual or in person)
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Comprehensive wellness assessment and goal-setting framework
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Personalized action plans after each session (nutrition, movement, stress relief, sleep)
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Between-session support via email for accountability, resources, and quick questions
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Curated tools & worksheets for habit tracking, boundary setting, and work-life balance
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Support for busy professionals in building sustainable dietary habits that enhance energy, focus, and long-term wellness
Core Outcomes
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Sustained daily energy and sharper concentration.
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Practical stress-management routines that fit demanding schedules.
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Smarter, time-saving nutrition habits that boost mood and immunity.
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Sustainable lifestyle habits (sleep routine, nutrition, hydration rituals, micro-movement breaks)
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Clear alignment between personal values, health goals, and career objectives
Investment
$1,500
Includes all sessions, materials, and between-session support.
Is This for You?
Ideal for executives, entrepreneurs, and professionals who are:
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Experiencing energy dips, brain fog, or chronic stress
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Seeking actionable strategies that integrate seamlessly into a packed calendar.
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Ready to invest in long-term health to drive peak performance.
Next Steps
Schedule a complimentary 20-minute consultation
Commit to three months—gain the clarity, resilience, and vitality that fuel exceptional results.
Empowered Families: Epilepsy
3-Month Family Wellness Program
Compassionate coaching for individuals and families living with epilepsy. We address emotional resilience, daily routines, nutrition, medication support, and stress management.. The goal is to foster stability, confidence, and improved quality of life for the entire family unit.
Overview
When one family member lives with epilepsy, it affects the whole household. This 3-month program is designed to support families navigating the challenges of epilepsy together—providing practical tools, emotional support, and lifestyle strategies to promote stability, reduce stress, and strengthen communication.
What's Included
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Six 90-minute family coaching sessions (virtual or in person)
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Comprehensive lifestyle assessment tailored to your household's routines, stress points, and care needs.
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Personalized action plans that support the person with epilepsy and family members
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Nutrition and meal planning guidance, including foods and spices that may support or harm brain and nervous system health.
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Stress-reduction strategies for caregivers and family communication tools.
Core Outcomes
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Improved understanding of epilepsy and its lifestyle triggers
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Greater family cohesion, communication, and emotional resilience
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Practical routines that create a calm, consistent home environment
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Balanced nutrition, hydration, and rest practices to support the person with epilepsy and the family.
Investment
$2,500 per family
Includes all sessions, customized guidance, and between-session support.
Is This Program Right for Your Family?
This program is ideal for families who:
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Have a child, partner, or relative living with epilepsy.
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You want to reduce household stress and increase support systems.
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You are seeking natural, holistic tools to complement medical care.
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You are ready to work together to create a stable and empowered family dynamic.
Next Steps
Schedule a complimentary 20-minute call to learn how this program can support your unique family situa
Janelle's Journey
My wellness journey evolved through a series of personal experiences. It began with managing epilepsy and working in a high-stress career on Wall Street. Later, when I married someone with high blood pressure who was committed to managing it through diet and exercise, I learned to cook without butter and salt, relying instead on herbs and spices to add flavor.That exploration deepened when I started gardening. Through reading gardening books, I discovered that certain herbs and spices should be avoided by people with specific health conditions or during life events like pregnancy. I began noticing patterns between what I ate and how I felt—how food could either support or hinder my health. A diagnosis of narrow-angle glaucoma, which prevented me from taking common medications for colds and flu further highlighted the need for natural approaches to wellness. When COVID hit, I became focused on strengthening my immune system through food and spices. I began creating spice blends tailored to common health concerns, and friends and family found them effective. This inspired me to launch a spice business to make it simple for people to enhance their health just by adding spices to everyday meals.
During this time, I also learned the hard way that too much cinnamon interfered with my medication. Realizing how powerful food truly is, I enrolled in the Institute for Integrative Nutrition to deepen my understanding. While studying, I fell in love not only with nutrition but, even more so, with the mental and emotional aspects of health. I discovered a true passion for coaching and sharing this knowledge with others, and it has become my mission to empower people to take charge of their well-being—one small step at a time.
Certification
I am a certified Integrative Nutrition Health Coach. As a graduate of the Institute for Integrative Nutrition (IIN), I gained expertise in innovative coaching methods, holistic nutrition, practical lifestyle, and stress management techniques, the mind-body connection, and over 100 dietary theories, including Ayurveda, gluten-free, Paleo, raw, vegan, macrobiotics, and more. During my training, I had the privilege of learning from renowned health experts such as:
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Joshua Rosenthal, founder and director of IIN
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Deepak Chopra, a pioneer in mind-body healing
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Daniel Amen, director of Amen Clinics and five-time New York Times best-selling author
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Walter Willett, MD, DrPH, chair of nutrition at Harvard University
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Andrew Weil, MD, director of the Arizona Center for Integrative Medicine
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Mark Hyman, MD, founder of The Ultra Wellness Center and chair of the Functional Medicine Institute at the Cleveland Clinic
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Marion Nestle, Ph.D., MPH, professor at NYU's Department of Nutrition, Food Studies, and Public Health
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Joel Fuhrman, MD, family physician and expert in nutritional healing
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David Wolfe, raw food advocate and nutrition expert
My education, combined with my personal experience of overcoming health challenges, has equipped me with extensive, leading-edge knowledge in holistic nutrition, health coaching, fitness, lifestyle practices, stress management, and disease prevention. I approach my clients with empathy and a focus on collaboration, working together to identify and address barriers to optimal health.