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 Keep Immunity Strong During the Winter Holidays

It’s that time of year when we’re waking up in the morning and almost expecting to start the day feeling a little run down. Between the holiday madness, the colder temperatures, and the cold and flu season, it’s more important than ever to give our immunity some much-needed love. Let’s begin with a quick explainer on the immune system: It’s a complex network of organs, tissues, cells and antibodies that serves to protect the body from infection. When the immune system is healthy, it’s primed and ready to attack any type of foreign invader (bacteria, virus, pathogen, parasite) that crosses its path. However, when the immune system is weakened, it’s not as capable of fighting off germs. As a result, the body signals us to let us know something is wrong. These signals can be anything from feeling sluggish, to coming down with a bad cold, recovering slowly from a wound or being diagnosed with a more troublesome condition. The promising news is that there are a number of holistic ways to recharge the body’s defense system. Yes, vitamin C is a biggie. Consuming foods that are packed with this antioxidant (oranges, grapefruit, kiwi, strawberries, broccoli, tomato juice, and red and green peppers, to name a few!) have been shown to help reduce the length and severity of the common cold, reduce inflammation and support your skin’s barrier—the body’s first line of defense. Yet there are other vital nutrients and essential lifestyle strategies that can strengthen your immunity during the upcoming winter season. Read on for five simple ways you can keep your immune system healthy and strong this season. 5 Easy Steps to Stronger Immunity Eat Mushrooms This is the kind of fungi you want in your life! After all, mushrooms offer two types of B vitamins: Riboflavin (an antioxidant which encourages the immune system to function properly) and niacin (which bolsters the immune system by reducing inflammation in the lungs). Plus, this tasty meat substitute provides selenium, another antioxidant, and copper, an essential nutrient that helps the body produce red blood cells and maintain immunity. One study published in the Journal of the American College of Nutrition discovered that cooked shiitake mushrooms—a dark colored, earthly-flavored mushroom that is used in traditional Chinese medicine—could enhance the immune system. If you love stir-fry meals, try making this Sauteed Shiitake Mushrooms with Ginger and Watercress. For a savory snack, whip up these Stuffed Mushrooms with Broccoli Rabe and Farro. Consume Quercetin A flavonoid (a colorful phytonutrient compound) found in numerous fruits and vegetables, research has been uncovering the multiple benefits of quercetin, including its antioxidant and anti-inflammatory properties. Some research has reported that quercetin was shown in both animal and lab studies to inhibit various viral infections. Look for quercetin in plant foods, such as onions, shallots, fennel, red apples, grapes, berries, citrus fruits, leafy greens, green and black tea (OK, and even red wine!). Get Your Vitamin D When the days are shorter during the winter months, your body is likely lacking in the sunshine vitamin … which means your immunity could take a hit. According to one study published in the journal Nutrients, a research team from Belgium concluded that there’s an “indisputable relation between vitamin D and the immune system.” The Food Science & Nutrition review also noted that this fat-soluble vitamin (which the body naturally produces when the skin is exposed to sunlight) has been shown to reduce the risk of viral diseases. Keep in mind that vitamin D can only be found in select foods, such as fatty fish (like salmon, tuna and mackerel, all of which are loaded with anti-inflammatory omega-3s), egg yolks and fortified beverages and cereals. While it’s highly unlikely to suffer from toxic levels of vitamin D (a 10-year study of more than 20,300 adults found that only one patient dealt with clinical toxicity), a vitamin D supplement can interact with certain medications, so check with your physician before taking the over-the-counter form. Exercise Sweating it out can actually help your immune system run smoothly. The National Institutes of Health’s Medline Plus lays out a few possible theories as to why regular exercise may be an effective way to support immunity. It’s been speculated that working out may aid the lungs and airways by flushing out bacteria. It can also cause positive changes in antibody levels and white blood cell count (these cells belong to the immune system to help fight infection) and may help the body ward off bacterial growth. It’s no secret that physical activity has the ability to lower stress hormones, and studies indicate that chronic stress can lead to elevated inflammation levels, ultimately wreaking havoc on immune function. So, whether you prefer stepping onto the yoga mat or bouncing around in a HIIT workout, your sweat session can make you stronger—both on the outside and inside. Say “Om” And speaking of ways to lower cortisol levels, better known as the stress hormone, consider becoming more mindful. A comprehensive review published in the Annals of the New York Academy of Sciences found possible links between mindfulness meditation and certain markers connected with inflammation and cell-mediated immunity (a type of immune response that does not involve antibodies). Not sure where to begin? Try one of these guided meditations that may help you drift off to sleep faster—a double whammy since catching quality shut-eye is another proven immune booster! Take Your Passion for Nutrition and Wellness Knowledge to the Next Level If you love learning about how foods and healthy habits can impact your immunity and total wellness, imagine how great it would be to learn and share this knowledge as a side hustle… or even your full-time job. Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients and growing your new business—all within a community of passionate, like-minded friends. It’s the perfect way to inspire the next generation of healthier people all across the globe. Request a sneak

5 Tips to Beat Burnout in Healthcare: From One Nurse to Another

May is National Nurses Month, a time to celebrate the amazing contributions that nurses make to millions of people every day. This year, the American Nurses Association chose “Nurses Make a Difference” as the theme to honor the positive impact nurses make on our lives. Unfortunately, nurses haven’t been caring for themselves the same way they care for everyone else, which has added to the epidemic of burnout in healthcare that began well before the pandemic. With burnout already an issue in the healthcare field, Covid-19 came along and pushed nurses to their limits. As a nurse with decades of experience, and as a member of a family with many healthcare clinicians, I truly get what nurses are dealing with every day. I’ve seen the toll their work can take on their mental, physical, and emotional well-being. Nurses continue to give so much to others while paying little attention to what they need for themselves. As a Nutritious Life Certified Nutrition and Wellness Coach, I also understand the importance of a holistic approach to a healthy life. It’s the interconnectedness of all aspects of daily living that ultimately create work-life harmony. That is why I started TAP Wellness Coaching, which is specifically geared toward healthcare professionals. Because taking care of yourself is not selfish. In fact, it’s a necessity. Burnout doesn’t have to be an expected part of nursing. Causes of Burnout in Nursing and Healthcare Nurse and other clinician burnout isn’t going away any time soon. Burnout is the mental, physical, and emotional exhaustion caused by sustained work-related stressors. In healthcare, these stressors can include: long shifts caring for high acuity patients (those who need closer monitoring) the need for quick decision-making inadequate staffing levels lack of support lack of sleep All of these factors conspire to chip away at the highly-motivated professionals in the healthcare field who went into the role with the mission of helping others. But, as the saying goes: You can’t pour from an empty cup. If you’re concerned that you may be experiencing burnout and draining your cup, read on for signs that you may be burnt out at your healthcare job. 5 Warning Signs of Burnout Burnout takes an emotional and physical toll that impacts both your work and personal life. You may be experiencing burnout if: 1. You are physically exhausted You feel like you can never get enough sleep. You may struggle to wake up, or doze off at unusual times. 2. You feel distant and detached You no longer feel connected to your patients. You are just trying to get through the shift and feel unfulfilled. You avoid spending time with friends and family. 3. You dread going to work You lack motivation and enthusiasm for work and often think about calling in sick. You feel overworked and underappreciated. 4. You are often sick You seem to get every cold, virus or infection going around because you are so depleted. 5. You have constant anxiety You worry so much about everything that it becomes crippling. You can’t easily adapt to minor changes without feeling overwhelmed. It’s Time to Tap into Wellness When you’re feeling signs of burnout, it can feel overwhelming, but you can get back on track! Focusing on small, sustainable solutions in the short-term is key for the long game. Let’s look at some action steps you can take beginning today. 1. Move More Make time for daily movement. Walk around the hospital on a break, use the stairs to go to the lab, or walk on your treadmill at home after work. Regularly scheduled activities each day will help clear your mind and rejuvenate your body. 2. Sleep Deeply Create a sleep ritual before bedtime. Banish electronics from your bedroom, keep the temperature comfortable and create a ritual to signal to your body and mind that you are winding down. RELATED: Create a Bedtime Routine for Better Sleep 3. Eat Empowered Bringing fresh fruit, cut up vegetables, or small servings of nuts into work can begin to make a positive difference. You also won’t be so tempted to eat the donuts in the break room! 4. Practice Gratitude Gratitude is a key component of wellness. Giving thanks can make you happier, according to Harvard Health. “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” With this in mind, create a nursing unit “gratitude jar” or “jar of joy” with notepads and pens. Staff can add inspiring quotes, or positive thoughts for the day. The only rule is if you take one, you must add one back to the jar. 5. Practice Self-Care Self-care doesn’t have to be another complex task to add to your to-do list. Imagine starting your shift report with a three-minute pause for nurses to breathe, ground themselves and stay present. RELATED: Why Daphne Oz Unapologetically Prioritizes Herself Beating Burnout in Healthcare Is Possible By adding a nutrition and wellness coaching component to my training, I wanted to give back to the nursing profession that I love by using my combined experience and expertise to help heal those who are hurting. You can embark on a holistic journey that focuses on your unique physical, mental, and emotional health needs as a healthcare professional. Imagine arriving for your shift with a positive mindset, well-rested body, and energized spirit. You can achieve it and you’re worth it! Looking to work with a health coach who caters to nurses and others in the healthcare field? Learn more at TAP Wellness Coaching. Or become a nutrition coach yourself. The Nutritious Life Studio’s Become a Nutrition Coach courses support a thriving community of thousands of wellness professionals (including nurses, chefs, fitness pros and more!) in building and growing their healthy businesses. Our courses are 100% online, go-at-your-own-pace, and taught by Keri Glassman, MS, RD, CDN, and an incredible team of expert guest teachers. Find your purpose-driven mission today. (Images: Shutterstock)

These Smart Strategies Will Help You Manage Stress

By Elisa Haggarty for Parsley Health Chronic stress is associated with every chronic disease. It lays the foundation for hormone imbalance and inflammation. According to the American Psychological Association, 75% of adults reported experiencing moderate to high levels of stress in the past month. Nearly half reported that their stress has increased in the past year. These days there are entire wellness centers and weeklong health retreats designed to help us lower our stress levels and feel more balanced. I’m all for a relaxing getaway, but perhaps we won’t need to escape as much from our busy lives if we adopt these 5 effective ways to manage stress. RELATED: Schedule a free conversation with a Parsley Health expert to learn about our comprehensive approach to a stress reduction. 1. Stop trying to get rid of stress! Once I accepted that there will always be some form of external “stress” in my life, I relaxed into the journey and let go of how things “should be.” Over the years I’ve rewired my brain to view challenges as opportunities, which has created a ripple effect in my life that has had immeasurable benefit in my personal and professional life. 2. Understand when stress is being sneaky. In my work as a Functional Nutritionist, I teach people that stress isn’t just emotional. People often say, “but I don’t feel stressed.” Yet the crazy thing is that your body is always communicating with you. Weight loss resistance, psoriasis flare-ups, and headaches are warning signs that your body is under stress. Blood sugar spikes, nutrient deficiencies, and unmanaged autoimmunity will initiate a stress response in the body. So be on the lookout. RELATED: Work with one of our doctors at Parsley Health to help you identify warning signs of chronic stress. 3. Do a digital detox. I’ll admit, cute kitten videos and stories of triumph on the Internet are a refreshing and uplifting. But unfortunately, our digital addiction is causing unintended stress. Embrace weaving a digital detox into your weekly routine by going for walks and plan a picnic date with friends. Nature has an incredible ability to get us grounded and activate our parasympathetic nervous system. When our parasympathetic nervous system is activated, we replenish energy stores, digest our food better, and lower inflammation. 4. Ask for help. I finally realized I didn’t have to conquer everything by myself. Saving face and “pushing through” was exhausting and only added more stress to my life. There is nothing heroic about trying to do it all alone. In fact, two of the greatest ingredients for a long healthy life are community and humility. Most importantly, when I stepped up and asked for help during times of stress, I empowered others to help me, and in turn, helped them feel valued and fulfilled. 5. Dance. Moving your body to the rhythm of music has incredible effects for mood, brain function, and even digestion! Music and movement call upon every region of the brain to move in rhythm with the beat, maintain balance and remember steps. Dance also allows us to get out of fight or flight and activates our parasympathetic nervous system, which is where digestion thrives. When we allow ourselves to move freely we release much of the tension and worry that drags us down throughout the week. When the music stops, we are refreshed and more balanced in dealing with whatever life throws our way. Stress is our friend; it presents an opportunity for growth and a shift in habit formation. Lucky for us we get the chance to work with it each and every day. This piece was originally published on Parsley Health. Parsley Health is a groundbreaking medical practice of highly trained doctors and health coaches in New York, Los Angeles and San Francisco. Parsley Health takes a smarter, whole approach to helping you live a healthy life. You deserve a better doctor. Sign up here to speak to a health expert to figure out how Parsley Health can help you achieve your goals today.