7 Tips for a Stress-Free Holiday Season

This article is in partnership with Tattersall Functional Beverage Let’s be real. The holidays are supposed to be merry and bright, but sometimes they feel more frantic and fried. Between the shopping, the hosting, the travel, and the sugar rushes and crashes, our stress hormones don’t always get the memo that this season is about joy. Here’s how to actually unwind this year in body, mind, and spirit, so that you can show up as your calmest, most grounded self and actually enjoy the holiday season. 1. Keep Your Blood Sugar (and Mood) Merry and Bright When we’re stressed, cortisol spikes and so do cravings for sugar and carbs. Keeping your meals balanced with protein, fiber, and healthy fats helps stabilize blood sugar and keeps those “holiday hanger” moments in check. Make starting your day with a protein-rich breakfast a non-negotiable. Hard-boiled eggs with sliced avocado or Greek yogurt with berries and hemp seeds are two go-to easy options. You’ll have more steady energy and patience for those long checkout lines and holiday traffic. 2. Move to Manage Stress (and Digest the Cookies) You don’t need a 60-minute workout to get the mental health benefits of exercise. Even a brisk 10-minute walk after meals can help regulate blood sugar, improve digestion, and trigger endorphins that counter stress hormones. Think of movement as your emotional reset button not a punishment for indulging and you may be more motivated to get it in. This holiday season make an after lunch or dinner bundled up walk your movement and “me” time. 3. Reimagine “Happy Hour” If you love the ritual of a cocktail but not the aftereffects, consider swapping your drink for a zero-proof option that still feels special. One favorite in our holiday rotation: Tattersall Functional Beverages—non-alcoholic, THC-infused drinks made with adaptogens and electrolytes to help you enjoy without the hangover. Their Uplift blend contains adaptogens like lion’s mane and rhodiola rosea to deliver the perfect state for lightening the mood and socializing. The flexible dosing and predictable effects make it the perfect low-calorie mocktail for a festive night out or a mindful moment after a long day of hosting or holiday chaos. THC beverages are for adults 21+ and should be enjoyed responsibly — start low, sip slow, and savor the experience. 4. Protect Your Sleep Like It’s a Holiday Miracle Sleep is a pillar of a nutritious life for very good reason. Sleep is when your body restores and repairs. There will likely be some later nights out during the holidays but on those nights at home you’ll want to focus hard on your sleep hygiene. Aim to keep a semi-consistent bedtime, limit alcohol (it disrupts REM sleep), and swap your scrolling habit for something that helps your nervous system downshift such as reading or journaling. A great swap for the glass of wine while wrapping gifts is Tattersall Functional Beverages Unwind—all the zen, minus all sleep disruptions. Also, you may want to consider a sleep supporting supplement such as magnesium glycinate. 5. Choose Rituals Over Routines One of the reasons holidays feel magical as kids is because kids love rituals and traditions. As adults, we often lose that sense of intentional pause and fun. Try bringing it back in a healthy form: light candles with dinner each night, end the night with a cozy tea, or light a fire and make your holiday gift lists as a family. Small moments of mindfulness go a long way toward lowering stress. 6. Stay Connected — But Set Boundaries Connection lowers stress hormones like cortisol and boosts oxytocin, the “feel-good” hormone. But don’t confuse connection with overcommitment. Choose quality time with the people who fill your cup and give yourself permission to say no when you need to protect your energy. 7. Unwind with Intention Managing stress isn’t always about doing less during the holidays, it’s about doing what actually makes you feel good. Whether that’s a long walk, a good book, or a Tattersall Functional Beverage Unwind mocktail by the fire, make space for those moments that help you exhale. Because that’s where the real holiday magic happens, when you’re calm enough to feel it. This holiday season, skip the pressure to make it “perfect.” Instead, make it peaceful. Balance your blood sugar, protect your sleep, move your body, and find little ways to unwind that feel good — body and soul. You can go to Tattersall Functional Beverage and use the code KERI15 for a special offer. This offer is valid now through December 31, 2025. It can be used on all products except the $10 “Just Try It” box and cannot be combined with other promo codes or discounts.

Wellness is About More Than Nutrition: Sleep, Hydration, Exercise and More Are All Part of the Puzzle

  Nutritious Life Founder Keri Glassman has always known that healthy living is about much more than food. Since starting her practice as a registered dietitian nutritionist nearly 25 years ago, she has been incorporating components such as sleep and stress management into her clients’ meal plans. In other words,  nutrition is just one piece of a much bigger healthy lifestyle pie. These days, people are finally talking about and beginning to understand how interconnected things like exercise, healthy relationships, and diet are. In other words, your habits in one area impact your habits in another. You may already be a great eater, but maybe you’re not reaching your ideal weight because you’re insanely stressed at work and cortisol is wreaking havoc on your body. Or maybe you haven’t figured out how to fit a regular exercise routine into your schedule. Similarly, if you’re constantly sleep-deprived, you’re not going to have energy to work out, your sex drive might suffer, and you might make poor food choices. Below is a fun graphic that easily explains the interconnectedness of the eight pillars of a nutritious life. Check out our Instagram for more healthy tips, delicious recipes and, above all, a whole-person approach to what matters most … your health and wellness. The 8 Pillars of a Nutritious Life and How They Tie In to Wellness   View this post on Instagram   A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) P.S. To learn more about Keri’s healthy perspective, check out the Nutritious Life Manifesto. Take Wellness to the Next Level If you’ve been considering your own career in wellness, join us! Learn more about the next round of enrollment in the Nutritious Life Studio, which provides cutting-edge nutrition, coaching, and business education to passionate students around the globe. We support our thriving community of thousands of wellness professionals in building and growing their healthy businesses. Our courses are 100% online and a hybrid of go-at-your-own-pace and optional live mentoring and coaching sessions taught by Keri and an incredible team of expert guest teachers. 

Must-Reads: Our 10 Most Popular Posts of 2017

How are you going to start 2018 off right if you missed out on all of the incredible nutrition and wellness information we shared over the past 12 months?!

In the Kitchen With Keri: My Healthy Morning Routine

How the superstar RD founder of Nutritious Life sets herself (and her kids!) up for a productive, healthy day, starting at sun-up.

Elissa Goodman’s Anti-Cancer Lifestyle Involves Green Juice and Reflexology Foot Massages

When Los Angeles-based holistic nutritionist Elissa Goodman talks about the power of healthy food, she goes much deeper than thinner thighs or clearer skin. Goodman was diagnosed with Hodgkin’s Lymphoma at age 32, and her cancer experience ignited a passion for wellness that led her to her current career. Now, Goodman works with clients to promote an anti-cancer lifestyle, from foods that are associated with prevention to holistic practices like releasing stressful thought patterns. Her book, Cancer Hacks, was released in 2016, and she’s the host of The Elissa Goodman Show on Focus TV, in which she interviews inspiring “wellness warriors.” Goodman’s also a big proponent of cleansing, and her S.O.U.P. Cleanse is available for delivery in LA. After she spoke at The Nutritious Life Studio’s 2017 Masterclass, we decided to find out more. Find out how she lives her unique Nutritious Life, below. How Does Elissa Goodman Live a Nutritious Life? If you had to name your healthy diet, what would you call it? Plant-Based Flexitarianism. Why? Because I eat a little bit of everything! I feel that anything too restrictive wouldn’t work for me long-term, but 80% of the time I eat plant-based and add in some animal protein or products like grass-fed ghee and organic, free-range eggs a few times a week. RELATED: The Essential Guide to Plant-Based Protein What’s your go-to breakfast? I’m not a big breakfast person;  I just never have been. I find that if I have a Bulletproof-style matcha latte (or, sometimes even coffee), I am satiated until lunch. My matcha latte is a meal in a cup though—it has almond or cashew milk, MCT oil, energy-boosting matcha, and a touch of coconut milk. I usually follow this up with a green juice in the early afternoon. Your go-to workday lunch? If I’m at the office, I often eat soup from my S.O.U.P. Cleanse program. There’s always a jar or two in the fridge, and my favorites at the moment are the Broccoli Lentil or the Caribbean-inspired Black Bean. I also love M Cafe’s M Chopped, Wild Salmon Maki-Wrap, or the Great Cardini Salad from Real Food Daily. They’re my top Postmates delivery items! Your go-to workday dinner? My fiance and I try to go vegan for dinner as often as possible. Tonight we’re having vegan eggplant “parmesan” with Kite Hill almond ricotta cheese and gluten-free pasta from Andean Dream. For a quick and easy dinner, I like to marinate tempeh with a little apple cider vinegar, coconut aminos, and lime juice and saute. I serve this with sauteed veggies and cauliflower puree. What’s the one food you always have in your fridge? Fermented Coconut Yogurt (GT’s, Coconut Cult, and New Earth are some favorites), Sonoma Brinery Raw Sauerkraut, Malk Cashew Milk, Berries, and Tempeh. The one food you’d never buy? Too many to name one, but mainly no heavily processed foods, no canola or vegetable oils, and definitely no soda! RELATED: 5 Scary Things Inflammation Does to Your Body The snack you always have with you when traveling? My super-seed bars. Your favorite food indulgence? Potato chips. Other than water, what do you drink regularly? Tulsi Tea, green juices, and the lemon flavor Ultima Replenisher. How often do you exercise, and what’s your workout of choice? Yoga three to four times per week and walking as much as I can. You’ll also find me taking the occasional hip-hop yoga class with my daughters. What’s your go-to tool for managing stress? Meditation. I love Unplug’s Meditation app, Evenflow, and Calm.com. I also journal, and when I really need it, I turn to two incredible energy healers to help clear out the negative and leave me feeling grounded. How do you pamper yourself when you need it? I get a reflexology foot massage once a week! Do you have a favorite health gadget? My juicer, I use it almost daily for a dose of vitamins and minerals. There is nothing like a fresh green juice! RELATED: 3 Green Juice Recipes From Beginner to Pro How do you express and spread love? When my clients have been to many doctors and they have not gotten the answers they are looking for, I give them hope and lots of love. I know everyone is capable of healing and thriving in this life. I hold the space for them to heal and get them what they need as long as they need it. What does it mean to you to “live consciously”? It has taken years to discover what living consciously really means. I have worked diligently on releasing old thought patterns and habits that did not get me what I wanted in my life. I’m looking for deep connection and intimacy, and when you are not conscious, that is not possible to achieve. Also, we cannot truly heal from health issues if we are not present and conscious. What’s your weirdest healthy habit? I relentlessly search for a fresh green juice no matter what country I’m in. Lightning Round Meditation or massage? I cannot live without reflexology foot massages at least once a week. A hot shower or a soothing bath? An Epsom salt bath with essential oils is grounding and releases negative energy I have come into contact with during the day. Almond butter or peanut butter? I’m a major peanut butter lover. I can eat it for breakfast, lunch, and dinner…lol! I buy organic and fresh-pressed. Coffee or tea? In the morning, I’m slightly addicted to organic coffee with MCT Oil, cashew milk, and pure stevia. The rest of the day I drink Organic India Tulsi Tea. A long run outside or a dark spin class? Neither for me. I much prefer a hike or a hot yoga class. (Photos: Elissa Goodman)

The Kitchen Gadget and De-Stressing Practices a Yogi Mom of Twins Swears By

It’s not surprising that when we asked Heidi Kristoffer which healthy habit she wished she had more time for, she said, “SLEEP!!!” Kristoffer is the creator of popular strength training-infused yoga class CrossFlowX, which she teaches at NEOU and YG Studios in New York City. She’s also a mother to twin girls and has a third child on the way. In other words, her life is about as go-go-go as it can get. “Yoga can be practiced anywhere, any time, so no gym necessary,” she says. “And running after and picking up my twin two year olds keeps me active all day every day. ‘Mommy, UP!’ is their favorite phrase right now.” RELATED: A 30-Minute Yoga Routine to Build Strength and Fight Stress Kristoffer does it all while literally radiating warmth and positivity 24-7, so we asked her to spill her secrets. Here are the diet, kitchen, and de-stressing practices that help her—and her family—thrive. How Does Heidi Kristoffer Live a Nutritious Life? If you had to name your healthy diet, what would you call it? Plant-Based Mom Fueling. What’s your go-to breakfast? Overnight oats with flax seeds and nut butter. RELATED: 3 Creative Ways to Make Delicious Overnight Oats Your go-to workday lunch? Tofu salad on whole wheat pita and air-fryer sweet potato fries. Your go-to workday dinner? Kale salad massaged with avocado or a nut or seed butter dressing, with plant-based protein. What’s the one food you always have in your fridge? Sugar snap peas. The one food you’d never buy? Meat. Your favorite food indulgence? Dark chocolate. RELATED: 5 Healthy Reasons to Eat Chocolate (as if You Needed Them) Other than water, what do you sip regularly? SOS Rehydrate!! It’s the first organic hydration formula, which mimics getting an IV hydration drip, and it makes me feel SO much more clear headed. It makes every workout feel easier, AND it’s delicious. I love it! How often do you exercise, and what’s your workout of choice? Every day. CrossFlowX, yoga, or SoulCycle. Which workout would you NEVER do? Barre class. It bores me to tears. What’s your go-to tool for managing stress? Japa Mala meditation. No thinking involved, and it zones me in every time. RELATED: Try This Two-Minute Calming Meditation How do you pamper yourself when you need it? Deep tissue massage or a bath with essential oils when I’m not pregnant. In pregnancy (like now), I just aim to get sleep at night and make my bi-monthly mani-pedi with foot and shoulder 10-minute massage. Do you have a favorite health gadget? Does my Vitamix count?! I make EVERYTHING in it: smoothies, soups, dressings, even carrot cake! How do you express and spread love? I tell my daughters I love them probably 100 times a day and hug and kiss them every chance I get. With my non-family members, I try to take the most kind action every time, compliment people whenever I can, and I smile at everyone I make eye contact with. I also try to express love in all of my teachings, in person or on the interwebs. Lightning Round Meditation or massage? Massage! You can meditate while you’re getting one! A hot shower or a soothing bath? BATH! Almond butter or peanut butter? Almond. Coffee or tea? Non-pregnancy: COFFEE. Pregnancy: tea. A long run outside or a dark spin class? SoulCycle every time.