4 Surprising Simple Tips to Improve Your Overall Health this Summer
Summer naturally offers many health benefits that we can enjoy with just a little effort. Here are 3 simple tips to improve overall health this summer.
Why Making Yourself a Priority Is the Secret to a More Joyful Holiday Season
By Kelly Cunningham, a licensed psychotherapist and health coach (Duke Integrative Medicine and Nutritious Life Certified) Each December, do you catch yourself saying, I’m going to be more organized and less stressed next year? Well, this year is that year, my friends. Because this year you have these tips to help you tackle the five most common stressors of the season before they creep up on you, so you can thrive during the holidays, not just survive them. Take control of your schedule. “I just can’t seem to get it all done” echoes from house to house this time of year. But ‘tis the season for being in charge of your own schedule. Take a look at all your invitations from now until January 1 and empower yourself to say no to the ones that are the least important or bring you the least joy. Overcommitting your time will exhaust you. Eat balanced meals. Some of the best parts of the holidays are centered around food. Depending on where you are in your health journey, this can bring on added stress. The trick is to be intentional and balanced about your food choices. Combine your meals with healthy carbs, fats, and proteins, and if you suspect a gathering will be light on fruits and vegetables, offer to bring them yourself. Also, important? Be careful about “saving” your calories for the party, as this can backfire and lead to overeating. Planning in advance goes a long way! RELATED: 3 Ways to Stop Emotional Eating This Holiday Season Keep conversations conflict-free. This time of year is filled with family we don’t usually see, friends of friends we don’t know well, and co-workers we wouldn’t normally socialize with. Accept that some of this will be awkward or uncomfortable, but don’t expect the worst, either. This influences your mood and behavior before the event even happens—you want to walk into every room with an open mind. But if you do get into a bind, remind yourself that the holidays are not the time to unpack issues from your childhood or to get into heated debates that will make you feel angry. If conversations are heading in a negative direction, gently reroute the conversation or excuse yourself to catch your breath. Schedule some time for yourself. Remember your calendar with all that non-negotiable time? Add some solo time to your schedule, too. Feeling your best requires giving yourself some attention, and that means workouts for more energy and meditation to reduce stress. Try scheduling your self-care practices and workouts in the morning, when life is less likely to interfere with them. “Doing something for yourself right from the start of your day and then having it carry through for the rest––whether you’re at work or on vacation––it makes you feel better about yourself right from the start,” as trainer Christi Marraccini told us in Morning vs. Evening Workouts: Which Is Best for You? Prioritize your mental health. The holidays aren’t always a Hallmark movie, are they? For many, they’re a reminder of lost loved ones, family feuds, and tight budgets. But you’re not alone. If you’re feeling down rather than jolly, reach out to those you love, even if you feel like isolating yourself. Surround yourself with those who will make you smile and skip the events that might bring you down. This is also an important time to keep up with therapy or support group care. Ultimately, the key to enjoying the holidays is to be aware of—and honor—your needs. Too often we get caught up with our to-do lists and hectic schedules that we fail to take care of our mental and physical health. That stops this year—consider it a very, very late New Year’s resolution. (Photo: Shutterstock)
Will Hanukkah Ruin My Diet?
Ask Keri: Will indulging during Hanukkah completely ruin my diet? Keri Says: People always ask me, “how bad is it to eat chocolate every day?” I also hear things like, “I know it’s bad, but I have to have a cookie with my tea in the afternoon.” I think what’s actually being asked is: will indulging in some of my favorite things undo all my weight loss or healthy weight maintenance efforts? What if I have something decadent every day? I’m opening up this topic once again because a client I worked with recently has lost 40 pounds this year and is worried that celebrating 8 nights of Hanukkah will set her way back. I’m sure it won’t surprise you that when she asked, “Can I truly celebrate all 8 nights without ruining all of my hard work?” my answer was a resounding YES! I have tons of experience navigating holidays and celebrations with clients successfully. YOU can do it, too. Here’s how. Step 1: Eat as clean and simply as possible during the day. You should have one or two go-to healthy breakfasts, healthy lunches, and healthy snacks that you enjoy and can bounce between. For example: Breakfast #1: 6 oz Greek yogurt, 10 almonds, 1 cup blueberries Breakfast #2: 2 hard boiled eggs, 1 cup spinach, 1 sliced tomato Lunch #1: 5 oz grilled chicken, 2 cups kale, tomatoes, cucumbers, sprouts, ⅓ avocado Lunch #2: 12 oz turkey and vegetable chili, celery and carrot sticks, 1 tablespoon sour cream Snack #1: Green apple and 2 teaspoons nut butter Snack #2: Crudités and 2 tablespoons hummus Step 2: Make dinner a party of lean proteins, such as beef, chicken, beans, fish, or lentils over a piled-high plate of salad greens and veggies prepared with little added fat. Step 3: Make a promise to yourself (and with us as your witnesses) that you will NO LONGER call your indulgence “bad” but will now call it what it is: a “conscious indulgence”. And make that indulgence part of your celebration, with not a speck of guilt or judgment in sight. RELATED: Why You Should Eat Pumpkin Pie and Enjoy Every Calorie So, go ahead and add a planned treat to your meal—maybe a slice of challah, a perfectly fried latke, or a little bag of Hanukkah gelt (90 calories, 5 grams of fat). There is definitely room in your clean and beautiful day of eating for a planned indulgence. Since you get 8 nights, you don’t need the latke, challah, and gelt all at once. You can spread them out with one treat each night. Just like you did with your Halloween candy, you decide if it’s “better” to indulge in one day, like we do on Christmas, or stretch out the pleasure of the food over 8 nights, Hanukkah style. Whatever you choose, make a plan to stick to your healthy way of eating and plan your conscious indulging mindfully. Happy holidays!
Give Yourself the Gift of Self-Love and Care This Season
They say the holidays are the most wonderful time of the year, but sometimes that stretch from Thanksgiving to New Years can feel seriously hectic. Whether you’re a mom scrambling to pick up presents for the kids, or a single 20-something just trying to survive cuffing season, there’s a good chance you may feel depleted come Jan. 1. But here’s the thing: Your needs matter, even during the “giving season.” Here are five simple ways to practice self-care (what Nutritious Life refers to as nurture yourself) during the holidays. Because, well, you deserve it. 5 Simple Ways to Practice Self-Care Say ‘No’ to What Doesn’t Serve You Sometimes the best thing you can do for yourself is to simply say ‘no.’ Whether it’s politely declining that second piece of pie your aunt is pushing on you or skipping a happy hour you have zero interest in attending, tuning in to your needs is a critical component of self-care. TIP: Brainstorm a few phrases you can lean on when you’re looking to opt out of social pressure this season. For example: “Your pie was delicious, but I know my body will feel best if I stick with one slice. Thank you for offering!” Or: “Happy hour sounds awesome, but I’m feeling a bit run down today. I’ll catch the next one when I’m feeling more energized and can really enjoy it!” Gift Yourself Something Special There’s a lot to be said for giving to others, but sometimes it’s extra nice to treat yourself to something special as well. Consider it a warm self-love hug. TIP: Opt for a gift that supports your self-care goals, like working on your mindfulness or upgrading your skincare routine. Here are a few picks we’re loving this year. This 5-Minute Journal that helps you set intentions for the day OneSkin is oh-so-worth the splurge. Use code KERI for 15% off your first purchase. Wake up to coffee shop-worthy turmeric lattes at home with this handheld milk frother that’s easy to use and affordable Get Grateful Every. Single. Day. Research shows that practicing gratitude can improve mental health by prompting us to focus on the positive, per UC Berkeley. While the best benefits follow from expressing gratitude to others, jotting down something you’re grateful for every day can also lead to a more positive outlook on life. TIP: Practice gratitude every day of the holiday season by writing down one or two things for which you are thankful right before bed. Bonus points if you write a letter of gratitude to someone you know, like a coworker, your doorman or the local barista. They’ll feel appreciated and you’ll feel fulfilled knowing you brought them good vibes. Take Shortcuts Yep, you read that right. Sometimes taking a shortcut is the best thing you can do for your mental health. If you’re feeling overwhelmed, know that it’s a-ok to simplify things. TIP: Go ahead and buy a prepared turkey instead of making your own from scratch or send a thank you email (or electronic gratitude note!) instead of a handwritten one. The sentiment is the same and it’ll streamline your to-do list. Commit to One Healthy Habit—All Season Long Ever feel like you need to hit every one of your health goals in order for you to feel like you’re doing enough? Scratch that mentality! So many of us bid our wellness habits farewell until Jan. 1 because we feel like we can’t keep them up over the holidays. News flash: No one has time to hit the gym, meditate and meal prep all while buying gifts, volunteering and hosting family over the holidays. TIP: Instead of ditching it all, commit to one or two health habits that are easy enough to maintain, even on the busiest days of the holiday season. Maybe it’s drinking half of your weight in ounces of water and taking your multivitamin every day. The bottom line: Choose something simple that’ll help you feel nourished—without stressing you out. Give Yourself the Gift of a New Wellness Career Passionate about nutrition and wellness? Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients so you can share your knowledge and earn an income. It’s the perfect way to inspire the next generation of healthier people all across the globe. (Or, you can use the information for your own health journey or to enhance a wellness business you already have.) Request a sneak peek of the Become a Nutrition Coach program and see how you can put your passion for wellness to work. (Images: Shutterstock)
5 Ways to Feel More Festive Than Frazzled This Holiday Season
If your blood pressure spikes and your jaw clenches at the thought of a holiday season full of hustle and bustle, you’re not alone. A whopping 38% of Americans say they experience a spike in stress during the span between Thanksgiving and New Year’s Day, according to a survey by the American Psychological Association (APA). Be it due to the financial strain of gifts, anxiety related to traveling, balancing work and socializing, the tension involved in family dynamics or something else entirely, it certainly is the season of wearing your shoulders like earrings. Read on to discover why holiday stress is so pervasive, plus how to feel more festive than frazzled this season. Why Holiday Stress Is So Common Stress can manifest in many ways, including feeling down or depressed, anxiety, headaches, overall body aches, sleep troubles, irritability and more. So, what causes it? First of all, the holiday season is heavy with expectations. Can you make Mom proud by acing her Christmas turkey? Can you attend all the neighborhood holiday happy hours? Can you complete all of your work in A+ style while being there for all of your children’s pageants and parties, all of your pals’ events and your family obligations … oh yes, and make it to your regular workout classes? How about the expense and time of finding the *perfect* gift and booking travel? It makes our heads spin just thinking about it. And we haven’t even mentioned any potential stress related to family members that many of us have lost recently. This can make holiday “celebrations” more melancholy than usual. RELATED: 3 Interesting New Findings on How Stress Affects Your Health (and Life) 5 Ways to Ease Holiday Stress Eliminate the Need to “Keep Up with the Joneses” With instant access to what everyone else is doing via social media, it can be a challenge to not feel like you’re behind schedule (say, sending out holiday cards or decorating) or celebrating with enough style (perhaps your neighbor or college classmate’s outdoor light show rivals that of an epic movie scene?). The bar is set high—often impossibly high—by external factors like these, which may easily blur the lines between what you really want to do and what you feel like you have to do. Ask everyone in your household to create a “hell yes” list of the traditions you’re each excited to keep up with or the parts of the season you truly look forward to. Then compare notes and give yourselves full permission to ditch any old routines that don’t serve you anymore. Don’t Be Afraid to Say “No” Now that you’ve honed in on what matters most, start flexing your “no” muscle. It may feel tempting to accept any and all invitations to catch up with family and friends you haven’t seen in a while, but then all of a sudden, you notice your calendar is booked nightly through January 3. Or perhaps you do truly want to attend, but the host is known to be one to constantly refill all wine glasses endlessly throughout the night. Remember that you reserve all rights to stick with a no-ABV drink or to sip on just one pour of vino and politely decline the rest. Prioritize Self Care ‘Tis the season for giving, but that doesn’t mean you shouldn’t remain on your “to gift” list, too. Consider how many evenings you’d like to block on your calendar each week to do only what *you* feel like doing, be it getting a pedicure or a massage, sneaking in some stress-relieving yoga or simply catching up on your favorite streaming show. This will also allow for a bit of introspection as the season speeds along; enough time to reflect on the real reason it’s full of celebrations as well as what you’re grateful for. RELATED: Give Yourself the Gift of Self-Love and Care This Season Acknowledge that Things Can Be Hard The first holiday season after losing a loved one is emotionally taxing, to say the least. Allow space to feel all of the feelings—not just the positive ones. If it feels beneficial, jot them down in a journal or discuss with a loved one. Create a “Carrot” For the New Year Part of the stress of the holiday season might lie in the “wait, it’s all over?!” feelings of January. With the holidays in the rearview mirror, it can feel like there’s a long haul until there’s an occasion to celebrate again. If you can, plan ahead to plant a “carrot” to look forward to once the holidays are over. It can be as small as signing up for a cooking class for you and your best friend in mid-January, or as big as booking a trip to a tropical island for a warm and sunny escape. Take Your Passion for Health and Wellness to the Next Level From managing holiday stress to the latest in nutritional science, Become a Nutrition Coach delivers all you need to make your passion for health and wellness your life’s work. Request a sneak peek of our course and start your journey toward becoming a nutrition coach today. (Images: Shutterstock)
4 Great Ways to ‘Spring Clean’ Your Way to a Healthier Lifestyle
Regardless of the temperatures where you live, spring is here! Feeling more active as we emerge from winter is likely a biological reason for the age-old tradition of spring cleaning. (It’s also a strong ritual in various cultures, connected to Passover in Jewish homes, Nowruz in Iranian households, and the Lunar New Year in East Asian cultures.) If you haven’t tackled this project yet, no worries: We’re going to encourage four approaches to the process. These spring-cleaning tips can help you stress less, live consciously and nurture yourself (which just so happen to be three of the eight pillars of Nutritious Life). While decluttering your home is a worthwhile goal, the notion of spring cleaning doesn’t have to always be taken literally. A simple zhuzh of your living space also helps, as does varying your routines. We’ve also got some ideas that encompass a broader definition of “clean.” No pressure to do them all—and certainly don’t tackle them all in one day. We all need time for play and relaxation, too. But a tidier home life, both internally and externally, will do wonders to improve your mood. Explore ‘Cleaner’ Ways to Support Your Health Thinking about clean living is something we’re committed to at Nutritious Life. It’s never too late to start bringing cleaner, greener food and household products into your home. While you’re pondering a cleaner diet, why not brew yourself a cup of delicious, healthy tea? It can be overwhelming to choose between black and green and Darjeeling, but you can narrow the choices while being assured of quality by browsing the offerings from Traditional Medicinals. Founded in 1974 and based in California, this Certified Green Business is the pioneer of “wellness tea” in the U.S. and Canada. With dozens of different herbal formulas, you can find the perfect match for your needs—such as three different EveryDay Detox blends (dandelion, lemon or schisandra) to support liver and/or kidney function; organic Healthy Cycle Tea, supporting menstruation; organic Stress Ease Cinnamon Tea, to alleviate stress and tension; and formulas that soothe allergies, aid sleep, promote digestion and more. Of course, sometimes you feel like you need a caffeine boost. We’re not anti-caffeine here! Coffee can be part of a healthy lifestyle, depending on how much you drink and what you add to it. But don’t forget: You can also get a caffeine boost from tea, and Traditional Medicinals makes a variety of green tea blends and an Assam Chai with black tea. Sort Through Your Medicine Cabinet Sometimes we need some Western medicine to go beyond the herbal support. But when’s the last time you picked through the contents of that bathroom vanity? Some of those over-the-counter drugs might be expired. However, in the interest of preventing waste, it’s absolutely worth noting that expiration or sell-by dates are incredibly conservative estimates from manufacturers. An FDA study of more than 100 drugs, both prescription and over the counter, actually found that 90% of them were perfectly good to use, even a decade or more after the expiration date. But note: There are a few exceptions to this rule of thumb, particularly insulin and liquid antibiotics. Meanwhile, both that study and another one, published in 2019 by the National Library of Medicine, offer advice about properly storing medications. It turns out that your bathroom cabinet isn’t an ideal storage place, thanks to heat and humidity. Medications remain most stable in dry, cool spaces away from light. Meanwhile: Have you ever considered that over-the-counter medications contain additives? Just as we aim to cut back on processed food, you can also aim to do that with your drugs. One option is the Genexa brand, which bills itself as “the first clean medicine company”. In other words, Genexa produces medicine using the same active ingredient(s) as you’d find in some common drugs but eliminates many of the unnecessary inactive ingredients, such as artificial coloring, preservatives, and other chemicals. While some Genexa products are strictly homeopathic, the company also manufactures clean acetaminophen (also known by the brand name Tylenol) and diphenhydramine (also known as Benadryl). “According to a study done at Cornell University’s Food and Brand Lab … a tidier kitchen helps promote healthier eating. Women in a messy kitchen ate twice as many calories compared to women in the clean kitchen.” Declutter Your Fridge and Pantry Here’s a fascinating statistic: According to a study done at Cornell University’s Food and Brand Lab involving 101 female undergrads, a tidier kitchen helps promote healthier eating. Women in a messy kitchen ate twice as many calories compared to women in the clean kitchen. That’s just one reason we recommend decluttering your kitchen. So, pull everything out of your fridge! That’s the best way to figure out what to keep, and of course, those shelves and crisper compartments could use a wash. (You can tackle the freezer separately or do it at the same time, depending on your time and energy.) It’s often a surprise, the things that hide out in the rear of your refrigerator. Obviously, you should toss anything that’s gone bad. Consider letting go of other things you hardly ever use. If it’s been more than six months since you touched that oddball bottle of hot sauce or Aunt Sally’s jar of home-pickled green tomatoes, then it’s just taking up space. Your fridge and you will breathe easier when it’s cleaned and reorganized. Is your fridge handled? Then don’t forget to peer inside your pantry — and that includes your spice cabinet! Dried herbs won’t go bad, per se, but they do lose their potency and flavor over time. And some store-bought spice mixes contain preservatives and anti-caking agents. Nobody needs that! If it’s time to shop for new spices, look for a brand that doesn’t include additives, such as Penzey’s, which is preservative-free. Switch Up Your Workout Some people thrive with a set routine, true. But for others, variety is the spice of life. That idea applies to how you exercise, too. If we’ve
