The Ultimate Guide to Self-Care Via the 8 Pillars of a Nutritious Life

As we’ve said before, placing nutritious foods on your plate is only one step in living your most Nutritious Life. That’s why we believe in the 8 pillars created by Nutritious Life founder and our resident guru Keri Glassman, which are: Eat Empowered, Sleep Deep, Drink Up, Nurture Yourself, Live Consciously, Sweat Often, Love More and Stress Less. (You can read up on what they all mean and how incredibly integrated they are here.) And since we’re all about stepping up our game, we decided to dig into the latest health science, trends and consumer preferences to see how they relate to our 8 pillars and, in turn, you and your most nutritious life. RELATED: The 8 Pillars of a Nutritious Life: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning Read on for the latest innovations for 2022 as we offer you the ultimate guide to self care and a truly nutritious life. The Ultimate Guide to Self-Care and a Nutritious Life Eat Empowered After examining patterns in consumer preferences and learning about upcoming innovative items to hit the shelves, Whole Foods Market released their first Top 10 Anticipated Food Trends for 2022. A small but powerhouse food is currently being added to numerous products, such as crackers, creamy cheeses and ice creams—the mighty sunflower seed. It’s not surprising since this seed (which comes from the yellow, daisy-looking plant) is packed with nutrients, including vitamin E, selenium, copper, zinc, iron, folate and other B vitamins, along with offering protein, fiber and anti-inflammatory unsaturated fats. Sunflower seeds hold numerous health benefits, where one study from Harvard School of Public Health found an association between seeds (including sunflower) and a lower risk of heart disease and type 2 diabetes, as well as a “significant reduction” in blood pressure and cholesterol. Toss them into smoothies and salads, grab some for a snack and keep an eye out for some new sunflower-based foods. Needless to say, we’re nuts about seeds! Sleep Deep Sleep is an essential function for both physical and emotional health. While it revolves around this delicate balance of figuring out how much your body needs, how to doze off faster and how to stay in Snoozeville until the sun comes up, researchers from the European Society of Cardiology may have uncovered the best time to hit the sheets. With the help of a digital wrist device, study authors followed the sleep habits of more than 88,000 adults for one week (who had filled out questionnaires about their lifestyle, health, etc.). Nearly six years later, during the follow-up portion of the trial, the investigators found that 3.6% of the participants had been diagnosed with cardiovascular disease, ranging from heart attack, heart failure to stroke. After taking a number of factors into account (such as sex, age, smoking status and whether someone labeled themselves as either an early bird or night owl), the researchers concluded that those who went to bed between 10 p.m. and 11 p.m. had the least incidences of heart issues while those who put their head on a pillow at midnight or later had the highest occurrences. So if you’re a sleep procrastinator, now is the time to put an end to it! Drink Up Another item—well, technically flower—that stood out in the Whole Foods Market top 10 list is hibiscus. A blend of hot pink and ruby red in color, these tart petals are being transformed into more than tea in the new year. Think unsweetened, flavored water and Italian soda. (This tropical plant will also be popping up in foods, such as yogurt and fruit spreads.) Whether you try one of these new beverages or go the traditional tea route, hibiscus contains free radical-fighting antioxidants and is most known for helping to reduce blood pressure. According to a small study published in the Journal of Advanced Pharmaceutical Technology & Research, two cups of hibiscus tea per day showed to be an effective form of natural medicine for adults living with stage 1 hypertension (a systolic pressure ranging from 130 to 139 mm Hg or a diastolic pressure ranging from 80 to 89 mm Hg, as defined by the Mayo Clinic). Nurture Yourself WGSN, a leading consumer global trend forecaster, has predicted that “waterless washing” beauty and hygiene products will take the spotlight in 2022. Everything from showerless shampoo and conditioner to dry face masks, these items (sometimes referred to as zero-waste beauty) are made without H2O. According to a report by Forbes, these products are usually more concentrated and made instead with either butters, oils or waxes and oil-soluble actives. Plus—and this correlates blends with our “Live Consciously” pillar— saving water reduces greenhouse gas emissions. Furthermore, water-free items tend to weigh less and require simpler packing, which equates to reducing their total carbon footprint. So as a result, both you and Mother Nature will be glowing. Live Consciously Yes, while many of us may be dealing with a serious case of Zoom fatigue (we’re coming up on almost two years of this platform becoming our new normal!), researchers from the University of Texas at Austin have recently concluded that virtual conferences can offer personal, professional and environmental perks. For starters, online events are keeping us at a (very) safe distance from each other during the latest phase of this pandemic. Videoconferencing has also provided more opportunities for women—a.k.a. moms—to take a seat at the table. In fact, data shows that female participation at virtual conferences increased by 253% compared to in-person conferences. And thanks to fewer trips via planes, trains and automobiles, study authors calculated that one person’s attendance at a virtual conference in 2019 had the same carbon footprint as 7,000 online attendees! Even though we’re looking forward to being more social again, it would be wise to keep video-based meetings in our future. Sweat Often It’s not news that lacing up and doing your favorite workout can lead to a whole slew of physical and mental

Forget Resolutions: Here are 3 Goals for Health and Happiness in the New Year

New year, new you! Looking at you, girl, with all your best intentions wrapped around you like a warm and cozy blanket. I bet you’re thinking it’s time for a revamp—and you’re not entirely wrong. If you think I’m going to write about setting New Year’s resolutions, you are wrong. Contrary to popular belief, while I am a goal-setter extraordinaire, I am not big on New Year’s resolutions. Why is that, you ask? Well, read on to find out. Focus on Consistency Instead of Resolutions With the holidays and their indulgences just behind us, we often enter the new year looking to undo all the damage we’ve inflicted on ourselves. Some of us believe that we can transform all that indulgence with a few simple resolutions. But it’s rarely that simple. The thing about resolutions is that the best thing they’re good for is to be broken. And a broken resolution only sets you up for a whole lotta disappointment and frustration. Who needs that? None of us, that’s who—especially as we look ahead to all the possibilities of a new year! That’s why I like to think about resolutions in a different way. The key is to shift your thinking to focus on consistency. If you stay consistent with your healthy habits day to day, you don’t just avoid the holiday overindulgences, but you also avoid all the mental baggage that comes with jumping off the healthy bandwagon. (Btw, I’m a big fan of the concept of “conscious indulgence,” where you allow yourself to indulge in things that genuinely bring you joy or that you truly love, without going overboard. That sets you up for a healthier mindset entirely.) RELATED: Why We Should Stop Using The Words ‘Moderation’, ‘Willpower’ and ‘Guilt’ So now that we have that straight, let me tell you what goals (not resolutions!) you can focus on to begin the new year in the best place possible. Below I share three goals to set you up for a happy, prosperous and healthy new year. 3 Goals for Health, Happiness and Prosperity in the New Year Look to the Past for Inspiration As the new year begins, I actually want you to look to the past. Take a look at what has worked for you and what hasn’t previously, and learn from it. If, for example, you’ve always been a breakfast lover, then taking up an intermittent fasting lifestyle in 2025 is not for you. If you’ve always loved a good cardio workout to boost the endorphins and get your mojo on, then maybe skip the yoga sesh for a dance cardio class in the new year. If you love the meditative powers of restorative yoga, then forego that HIIT workout for some deep breathing and stretching, stat! Or if you’re a night owl, then don’t schedule that important meeting or appointment first thing in the morning. You get my point. Work with what works best for you—and set yourself up for success by setting realistic goals that suit your lifestyle. Focus on What You Can Do vs. Not Do Health and happiness go hand in hand, and the health benefits of a positive attitude have been well-documented. That’s why this new year, I want you to focus on what you can do versus what you can’t. The positive energy will take you far. RELATED: 5 Ways to Cultivate Optimism for More Happiness If you’re choosing to swap in some greens for lunch and forego chips for a quick snack fix, think about how you absolutely can add greens to your lunch, rather than how you can’t eat those chips. Or maybe it means saying “yes” to getting to bed an hour earlier for more restorative sleep rather than thinking, “Bummer, I can’t stay up for one more episode of this TV show I’ve been bingeing because I really need to get more sleep.” Positive thinking begins with this self-talk, so keep practicing. Check yourself when negative thoughts arise and counter them with positive ones, and you’ll be on your way to making 2022 the year of, “I CAN!” Now, come up with three simple lifestyle tweaks that will enhance your well-being, which you can easily incorporate into your day and that suit your life. Forget about what you’re giving up and focus on what you’re gaining. Write your new wellness goals down, and start doing them … today. RELATED: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning Beyond Food: What Else Needs Cleansing? If the eight pillars of a Nutritious Life have shown us anything it’s that food choices alone do not make us healthy or unhealthy. No amount of healthy eating can negate the effects of toxic habits we acquire through the years. This is why I suggest that you sit down and make a list of all the toxic behaviors you engage in (we all do, there’s no shame!), and then think about each one and how it may be sabotaging your wellness goals. Are you a sugar junkie? If so, consider what too much sugar does to your body and motivate yourself to cut down on added sugar this year—and maybe you’ll lose a few pounds in the process. If the pandemic has given you—like so many others—a new reason to start boozing, then maybe it’s time to consider a little new year’s detox (Dry January, anyone?) RELATED: Why I Had to Break Up With Alcohol to Get Healthy Of course, drinking too much alcohol can leave you feeling tired and dehydrated—the two are totally interrelated. If you’re dehydrated, you’re not going to have energy to get through the day (let alone kill it at work, get in a HIIT class, and make a healthy dinner for the kids.) And lack of sleep can then lead to consuming too much caffeine in the morning for a fake burst of energy. And all these toxins put a load on your liver, your body’s main organ

Sleep Procrastination: What It Is and How to Stop Doing It, Pronto!

Sleep procrastination. Have you ever heard of it? Even if you haven’t, chances are you’re doing it, at least some of the time. Let’s dive into sleep procrastination so you can spot this snooze-wrecking habit—and bust it for good! What Is Sleep Procrastination? According to this Instagram post by our friend Dr. Michael J. Breus, AKA The Sleep Doctor, sleep procrastination is when you put off bedtime to reclaim personal time.  You might find yourself: Scrolling social media Watching Netflix (or an endless loop of cat videos) Reading Online shopping Engaging in an abundance of other non-productive, time-sucking activities Not that all of these things are non-productive, of course. But if you’re not careful, before you know it, you’ve lost track of time and you’ve cut into your precious sleeping hours. As we know from the Sleep Deep pillar of the 8 Pillars of a Nutritious Life, poor sleep quality and quantity trickle down into our daily lives. No bueno! So what is one to do? How to Avoid Sleep Procrastination Your first step should be to calculate your bedtime, then work backward from there. This article shares with you the exact process that Dr. Breus advises, based on REM sleep cycles. Once you have your ideal bedtime, use these tips to create a plan for avoiding sleep procrastination: Make time for yourself throughout the day—and earlier in the day!—so you’re not trying to squeeze in “me time” late at night Set an alarm to turn off your TV or electronics Have an accountability partner who will make sure you’re sticking to your plan Try a “power-down” hour before you go to bed More from our founder Keri Glassman, RD, and Dr. Michael Breus Want even more sleep procrastination tips? Check out this discussion between Nutritious Life founder Keri Glassman, who is a Registered Dietitian Nutritionist (RDN), and Dr. Michael Breus:   View this post on Instagram   A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial)   (Image: Shutterstock)

Self-Care Starts with Your Skin: Doctor Recommended Steps to a Healthy Beauty Routine

When our days are scheduled from sunrise to sunset, taking time to nurture ourselves is the last thing on many of our minds. Between the countless hours spent in Zoom meetings, writing emails, and taking care of our families—we’re forced to jolt out of bed to start the day and are literally falling into bed exhausted each night. A skincare routine may not even make our to-do list, but taking even a few minutes for yourself can have lasting mental health benefits as well as the skin ones.  Studies show that rituals provide a sense of control, which can ease anxiety and improve performance.  Where to begin? Well, right here. We called up New York-based dermatologist Dr. Whitney Bowe to gather 10 of her best tips and tricks. Most importantly, these are realistic and achievable ones. Keep scrolling to start building your beauty regimen right now.  Your Beauty Routine Starts Here Invest Wisely Lasting results rarely come from laser focusing on fancy products. “I don’t advocate the ‘kitchen sink’ approach to skincare that we often see displayed in ‘shelfies’ on Instagram,” says Bowe, adding that product investment should be more about “selecting thoughtfully, intelligently formulated products than buying the most expensive luxury brands.” Splurge with a purpose by focusing on safety, efficacy, purity, and sustainability.  Dr. Bowe opts for a variety of clean products in her own routine, emphasizing that “health is the ultimate luxury, right?”  Educate Yourself  A short and simple ingredient list, in itself, doesn’t necessarily translate into a safer, more effective product. “For example,” Dr Bowe explains, “a good moisturizer should contain emollients, humectants, and occlusive ingredients to really trap moisture, a blend of antioxidants to help to stabilize the ingredients so they actually work, and prebiotics that support a healthy microbiome,” says Bowe. So, using a simple oil with a single ingredient to moisturize your skin isn’t the smartest choice. However, she adds, “some ingredients are definitely better left out of a product,” like the hundreds of irritating ingredients often hidden behind the word “fragrance.” So, educate yourself as much as possible on the elements of a product (especially the secretive ones) before purchase.  Know What Beauty Buzzwords Mean  It’s important to recognize that there is still a lot of debate surrounding how we define clean beauty. “Natural doesn’t automatically mean skin safe. This is not the same as when it comes to eating natural foods and a clean diet,” says Bowe. “I am beginning to incorporate more clean products into my product recommendations and working to help educate people as to the best that ‘clean’ has to offer because there is a lot of confusion in this space,” says Bowe.  Start Small, Slowly Expand  When expanding your product lineup, proceed with caution and listen to your skin. While basics like cleanser and moisturizer should be used right off the bat, there’s no need to rush when it comes to adding in extras like toners, serums and actives. Dr. Bowe recommends testing one variable/new product at a time and waiting at least two weeks to see how your skin reacts.  Have Patience Results don’t come overnight. A nourishing face mask and a cool mist humidifier at night will deliver a hydration fix quickly, but when it comes to powerhouse ingredients, such as retinol and bakuchiol, it can take months for their beneficial effects to kick in. Though Dr. Bowe ensures that they are well worth the wait!  Application is Everything When and how you apply your products is just as important as the products themselves. Applying your products with the thinnest to thickest consistency is a great way to ensure they’re doing their job. Another simple method is to first use products that are meant to deeply seep into the skin, like antioxidant-rich serums, and finish with products that sit on top of the skin, like hydrating moisturizers. Dr. Bowe says to “massage your moisturizer into your skin using circular motions, but don’t massage a retinol or AHA or vitamin C serum into your skin because that’ll likely cause irritation,” she emphasizes. As far as acids go (those are your AHAs and BHAs), she recommends applying one to two per week at night, never on the same night as retinol. Be Gentle Cleaning too aggressively or over-exfoliating in an effort to experience that tight, squeaky-clean feeling is a habit for many. Despite common belief, that’s not what your skin wants or needs! “When our skin’s healthy microbiome is disrupted by harsh cleansers and other abrasive products, this discontent results in breakouts, rosacea flares, psoriasis, and eczema” says Bowe. In sharp contrast, she adds that when our “good bugs” are healthy, “they’re empowered to fight infections, combat against environmental damage, boost our immune system, and keep our skin hydrated and radiant.” Be gentle and protect that skin barrier and microbiome! Rejuvenate the Mind Your skincare routine is a chance to not only pamper your skin but ease your brain as well. To get the most out of your me-time, throw on a silk robe, rock a cute headband, and turn on a peaceful playlist. Or even better, take time away from your tech and embrace the silence. Activate that airplane mode! Dr. Bowe finds that adding a jade roller into her routine and repeating a positive mantra like this one while applying her products makes a major difference.  Prioritize the Basics A product-focused regimen can be life-changing, but it doesn’t mean you should skip the simple things. Don’t underestimate the power of deep sleeps, sweat sessions, or refreshing sips of water. And of course, stress. “Stress causes your intestinal lining to grow weak and leaky, allowing toxins to spill into the bloodstream, and triggering body-wide inflammation and a host of potential diseases, says Bowe, who often speaks about the connection between leaky gut and leaky skin. The best medicine? Decompression. “As I note in The Beauty of Dirty Skin, meditation is a shortcut to calm. It sparks what’s known as the relaxation response, which eases anxiety—and the

Better Sleep Starts at Dinner

Many of us are trying out new things on the regular with the hopes of calming ourselves before bed and getting a sounder night’s rest. We turned off our electronics 30 minutes before bed, we dimmed the lights, stopped sipping coffee after noon, and even sprayed our pillows with lavender. But, some of us are still struggling to get those zzz’s.  What if we were to tell you that there are certain foods that may help us sleep better? Well, science has shown us that getting better sleep can start at dinner. Tryptophan for example is an amino acid that encourages the release of sleep hormones, and is found in some of the foods you love. How you eat also matters. Digestion slows when you’re laying down causing you to be uncomfortable when trying to go to bed on a full stomach. So eating a large meal late in the evening can also have an affect on your shut eye.  To help you reap all the snoozing benefits, we’re sharing eight of the top foods (with recipes!) to add to your evening. Plus, the four things you’ll want to avoid.  Eat up and you’ll be having sweet dreams before you know it.  SLEEP AND WEIGHT Before we dig into what you should be eating, here’s a little breakdown on how sleep affects your weight. A third of US adults report they do not get the recommended 8 hours of sleep a night. Studies show that the less hours of sleep you get, the higher your risk is of obesity. Why? It all has to do with your hypothalamus, the region of the brain that stimulates appetite and promotes fat storage. Leptin is a hormone that suppresses appetite and ghrelin is one that regulates hunger and food intake. Sleep deprivation lowers the levels of leptin and increases the levels of ghrelin, which may cause us to eat more.  FOODS FOR BETTER SLEEP Almonds + Cashews: These go-to nuts contain magnesium, a mineral which acts like a natural sedative. Even a small deficiency in magnesium can lead to trouble in the sleep department.  Eat Empowered: Cucumber Avocado Nori Rolls with Cashew-Carrot Dipping Sauce Apricots: Not only pretty (and a Nutritious Life favorite color!) and deliciously tangy-tart, they’re chock full of vitamin C which can help relieve stress. Vitamin C-rich foods have been shown to help your body recover faster from stress, and fewer rattled nerves may mean a mellower slumber.  Eat Empowered: Apricot Dijon Glazed Salmon Asparagus: These green stalks are famous for helping us cleanse but they are also high in folate. Folate is essential for a healthy cardiovascular system and has been linked to anxiety and mood regulation, both which can affect our slumber.  Eat Empowered: Truffle Roasted Asparagus with Shallots Bananas: Sweet and creamy, this fruit is a source of melatonin, a sleep hormone, as well as potassium, which helps normalize heartbeat.  Eat Empowered: Chicken with Banana Curry Cheese: Particularly swiss or cheddar, cheese is a good source of tryptophan. Tryptophan is an amino acid that encourages the release of melatonin. The hormone melatonin helps to decrease the time it takes to fall asleep, increases sleepiness and may also increase the amount of time you spend asleep.  Eat Empowered: Bowtie Mac and Cheese Nutmeg: The smell screams “apple pie,” but researchers have shown that nutmeg improves blood pressure and cholesterol levels, and it’s also earned a reputation as a home remedy for menstrual cramps and anxiety.  Eat Empowered: Nutmeg Shrimp and Spinach Pasta Skillet Tart cherries: Considered a symbol of immortality in ancient China, this fruit is loaded with anthocyanins, an important type of antioxidant that lowers inflammation, as well as cholesterol and triglyceride levels. But they’re sleeping beauties, too, since cherries are a natural source of melatonin. Eat Empowered: Chipotle Cherry Pulled Pork Oatmeal: Oats contain more tryptophan per serving than turkey, the food famous for making you sleepy. This amino acid is converted to the feel good and sleep controlling hormone, serotonin. Not only that, but just one cup provides you with 60 mg of magnesium. If you have trouble quieting down your brain at night, a lack of magnesium might be to blame. Optimal magnesium levels are needed for getting your best sleep. Eat Empowered: Mushroom and Herb Steel-Cut Oat Risotto FOODS TO AVOID High fat meals: Heavy meals loaded with unhealthy fats and refined carbs, have been shown to cause disturbances in the sleep/wake cycle and disrupt the body’s natural circadian rhythms and make it more difficult to fall asleep. Added sugars: The sweet stuff will affect blood sugar levels, giving you a short burst of energy, before a large drop. As blood sugar levels fall, sleep can be disrupted in the middle of the night. Caffeine: That cup of coffee at night may cause insomnia and restlessness. Try to avoid soda, coffee, tea and chocolate after 12:00 p.m. Alcohol: Alcohol may help you fall asleep faster, but the quality of sleep through the night will be impacted for the worse and you’ll likely wake up feeling groggy.  (photo credit: Shutterstock)

How to Plan Your Day Around Peak Brain Performance Hours

If there’s one word we can all relate to right now, it’s change. Each and every one of us has experienced more transition and uncertainty in the past few months than we have in years or maybe, ever. The good news is, we’re in it together. And Tiffany Cruikshank is right there with us. For the Yoga Medicine founder, COVID-19 has brought about major changes in her business model, forcing her to bring her renowned yoga teacher training completely online.  Working with over 25,000 patients, Cruikshank knows a little something about healing. She views her newfound challenges as blessings in disguise—pointing out positives like being able to reach a broader market virtually, and having the opportunity to optimize her schedule while at-home. Perhaps her favorite recovery technique of all? Yoga. “I feel strongly that exercise you enjoy is important, not only so you stick to it but also in its effects on our musculoskeletal system, physiology and mental health,” she tells Nutritious Life.  “Yoga is wonderful for a home practice, my favorite part is that you don’t need any equipment.” Cruikshank’s practice actually began at home in 2003, where she led informal trainings to local teachers in her area. Today, she offers hundreds of online classes at YogaMedicine.com, making it accessible to anyone in need of a mindful break. She opens up to Nutritious Life about her layered fitness philosophy, the ingredient that’s in almost every meal she eats, and the simple breathing technique that has saved her from stress. How have things changed for you since COVID-19 hit? What has been your biggest challenge, and how have you worked to overcome it? What hasn’t changed is the better question. My schedule used to be planned out a year or two in advance and now everything is changing all the time. The biggest challenge for me was moving all of our Yoga Medicine scheduled trainings online. I was unsure about it and overwhelmed at the idea at first, but it’s been really well received. People love having the content online to do at their own pace and come back to anytime. Our students get to save a lot of money that they would have spent traveling to trainings with us. We get to reach a broader market that wouldn’t otherwise have access to travel to and attend trainings. What are some of your tips to stay focused? Especially now. Having a schedule is key for me. Having cozy workspaces around my house, even just small nooks or chairs. Keeping the house tidy is important for my mental clarity. I’m a smell oriented person so I love essential oils- some of my favorites for focus are sandalwood, geranium, lime, frankincense, ylang ylang, wild orange and spruce. I do afternoon meditations when my brain goes fuzzy. Do you prefer to workout in the morning or evening? I used to be morning only but I’ve become more of a late morning or early afternoon person these days, now that I can control my schedule a bit more at home. I prefer to use the morning for brain work since I’m most efficient then, usually I’m writing or creating courses or content then. When I feel my brain fading around noon, I start to move. What is your fitness philosophy? I feel strongly that exercise you enjoy is important, not only so you stick to it but also in its effects on our musculoskeletal system, physiology and mental health. It should be enjoyable in some way, maybe creative, stretch your limits and be something that makes you feel better. There tends to be this pervasive mentality in the fitness world of having to beat yourself up to get in shape and I just don’t buy into that.  How often do you exercise, and what’s your workout of choice? I exercise daily, though it doesn’t always feel like a workout. I think that’s important! Usually yoga in some form but I also like to use weights, bands and do all sorts of weird new movements- whatever is inspiring me at the moment. When I go to the gym I’m usually the one doing something strange in the corner. I’m fascinated by the body and love experimenting. Some days it’s  just getting outside to go for a run or a hike. My favorite work break from sitting all day is dancing around the house, it’s the best way to get diversity of movement! My commitment is to move and breathe and listen to what my body needs daily, which mostly requires being honest with myself and pushing myself when needed as well. Can you share a workout that we can try at home with little to no equipment? Yoga is wonderful for a home practice, my favorite part is that you really don’t need any equipment. Even the props that are used can be swapped out for simple home items like a rolled up towel. I have hundreds of classes online at YogaMedicine.com ranging from 5 minutes to an hour. If you had to name your healthy diet, what would you call it? Why? I’ve always been a fan of a simple whole foods nutrition plan, eating a variety of veggies, fruits, whole grains and proteins. Quality over quantity and a variety of nutrients to nourish my cells. I believe food is medicine, which is why I wrote my first book, Optimal Health for a Vibrant Life. I wrote it as a resource for my clients and students to take their healthcare into their own hands with nutrition, yoga, home remedies and simple but powerful resources. Has it been hard to stay on track with your nutrition while in quarantine? I definitely fell off a cliff at the beginning. We were drinking and indulging a lot for the first couple months. There was so much stress and uncertainty. Then we just hit a wall and did a total 180. We did an intensive version of my 30 day detox in my book and turned it

How to Lower Heart Disease Risk, According to a Top Nutritionist

You might not think about it a lot, but the stats are scary. Thankfully, there’s a ton you can do.

These Simple Positivity Practices Are Linked to Better Health

The idea of using “positivity practices” can sound a little cheesy. Are you just putting on an unwarranted happy face? Or could seeing the glass as half full actually make a meaningful difference when it comes to your health and happiness? Thankfully, science is increasingly providing us with some exciting (and easily actionable) answers. RELATED: 7 Small Lifestyle Changes With Big Health Benefits First off, research shows positive thinking comes with very real benefits. One study found people with a family history of heart disease who had a positive outlook were a third less likely to have a heart attack than their gloomier counterparts. Others have shown that older people with a positive view of aging actually end up living longer (which is a good excuse to make every birthday celebration a blowout, right?). Here’s the news you can use, now: According to the New York Times, Northwestern University professor Judith T. Moskowitz developed a set of eight skills that lead to more positive thinking. Her research team found that people with new diagnoses of HIV who practiced these skills were more able to cope with the illness and even carried a lower load of the virus (mind-body connection, guys!). In another study, 15 months after a diagnosis, those who used the skills maintained a more positive outlook than those who didn’t. Other studies have shown patients with diabetes and patients with advanced breast cancer had lower rates of depression after learning similar positivity practices online. While there aren’t large scale studies on how these skills fare in terms of helping healthy people maintain a sunny outlook, they’ve got a pretty good track record so far, so you may want to start working these into your routine, stat. 8 Positivity Practices for Better Health 1. Recognize a positive event each day. 2. Savor that event and log it in a journal or tell someone about it. 3. Start a daily gratitude journal. 4. List a personal strength and note how you used it. 5. Set an attainable goal and note your progress. 6. Report a relatively minor stress and list ways to reappraise the event positively. 7. Recognize and practice small acts of kindness daily. 8. Practice mindfulness, focusing on the here and now rather than the past or future. (Images: Shutterstock)

How to Create a Mindful Morning Routine (No Meditation Required)

Establishing a mindful morning routine is just as challenging as it is important. (And living mindfully shouldn’t add to your stress…obviously!) Weekday mornings tend to be crazed, as you attempt to get yourself (and maybe your kids) out the door on time. They also set the tone for the hours to come. RELATED: How to Do Sunday Food Prep for Less Stressful Weekday Mornings “I’ve found if I wake up anxious over all the things I need to do and don’t take a few moments to center and feel calm, I feel like I’m running on a hamster wheel all day,” says mindfulness coach and Kundalini yoga and meditation teacher Tejal V. Patel. “I truly believe how you start your day lays the foundation for the rest of your day.” Patel is the creator of The Mindful Mama Experience (open for enrollment between April 3 and 11), a six-week online course that teaches women how to easily infuse mindful resets into their lives, be present and patient in the midst of chaos, and even teach their kids how to practice mindfulness. RELATED: 3 Easy, Healthy Snacks Your Kids Will Actually Eat In other words, she knows that telling you the solution to your morning woes is not to try to fit in a 20-minute seated meditation. It just. won’t. happen. Instead, we asked her to share a few ways you can easily incorporate meditative techniques into the routine you already have, to set you up for a less stressful day overall. 3 Tips to Create A Mindful Morning Routine 1. Set an intention before getting out of bed. The pressure’s on as soon as you reach for your phone on the bedside table. So, take one minute to set a daily intention before checking your email or placing those feet on the floor. “I do a few deep breaths right in bed with my hands on my heart to connect with myself. I say this: ‘Universe, please allow me to be the best version of myself. What would you have me say? Where would you have me go? What would you have me do? Allow me to be safe, be patient, and have fun,’” Patel says. Adjust the intention so that it speaks to you, personally, and then make it a habit. “It takes a minute and then I step out of bed knowing that whatever I do that day it’s with the intention that I will do my best, be my best, and let go of whomever I was yesterday.” 2. Turn brushing your teeth or doing your hair into a meditation. Okay, you don’t have time to sit on a pillow and Om, but you can practice meditative techniques while doing the things you have to do, like brushing your teeth or blowdrying your hair. “When I’m brushing, I make it a point to look deeply into my left eye, take deep breaths in and out through my nose and say ‘I love you’ to myself,” Patel says. “So many of us look in the mirror but never gaze deeply into our eyes. This took me awhile to feel comfortable with, but it transformed the relationship I have with myself. If you feel really gutsy after you’re done brushing, keep looking into your eyes and say ‘I love you’ out loud like you are saying it to your lover, child, or best friend. It’s super powerful stuff!” 3. Get your kids involved. Once your mindful morning routine starts to take shape, you can also involve your little ones. Patel recommends teaching the above “I love you” exercise to kids five or older, and even putting a note on the bathroom mirror to remind them to practice. “This will get them breathing and saying positive affirmations and help them start connecting to themselves,” she says. “For younger children, you could engage them in mindful conversation during breakfast or the car ride by asking them questions like ‘What colors do you see? What do you feel today? What do you hear today?” You know, in between repeating, “Hurry up, let’s go!” over and over. Maybe in time, they’ll be calm, collected, and ready to go before you even ask. You can dream, right?

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.

How to Strengthen Your Immune System Every Time You Eat

Got a runny nose that won’t quit? If you’re wondering how to strengthen your immune system, here’s a simple strategy: add immunity-boosting foods to every meal. (Duh!) No, we’re not just talking about citrus fruits and ginger. In this video, we share nutrient-dense foods that may help you avoid getting a cold or the flu—and you may not have heard about their special powers before. You’ll meet the vegetable that has twice the vitamin C of an orange, discover which mushrooms are the best for your immune system, and find out whether chicken soup is really the effective remedy your Grandmother promised it was. Watch the video to get smart about avoiding illness—and recovering faster when you’re already sick—now. How to Strengthen Your Immune System With Food  

Meal Prepping Made Easy in 4 Simple Steps

By Christine Anenberg, NLC Meal prepping is one of those things you keep saying you should do, but then you never seem to actually make it happen, right? It can be challenging and stressful (another thing on the to-do list) to plan out and then find the time and motivation to cook REAL CLEAN FOODS during the workweek. But, if you’re guilty of often saying, “Oh crap, what am I going to have for dinner?!” then you need to listen up. These 4 steps could change your life. Meal prepping is all about time management and organization, so I’m gonna help you with both right now. By prepping your individual meals ahead of time, you’re less likely to eat junk, overeat, and stress about your next meal. Meal Prepping Made Easy in 4 Simple Steps: Pick a day that works for you. Sunday Funday might take on a whole new meaning. The most important thing is figuring out when you can devote a couple of hours to meal prep. For some, Sunday is key. For others, Monday nights are the only viable option. Once you get the hang of it, 2 hours start to finish (including cleanup!) is about all you’ll need to set aside. Some of you may even be speedier.  Get your tools ready. Choose containers that are BPA-free and come in various sizes, and organize your fridge before you get prepping so you’ll have room for a week’s worth of grub. Yes, that includes ditching lasts weeks leftovers that are beginning to grow mold. And while you’re shopping for those pretty new glass containers, add a food processor to your kitchen arsenal. Chopping is so much easier and faster when you have a little machine to help you do it. Trust me, it’s worth investing in an electric sous chef when you don’t have a real one. Create your meal plan and get shopping.  Meal prep is all about cooking in bulk and eating leftovers. I recommend preparing up to 5 days worth of food at a time; 5 breakfasts, 5 lunches, 5 dinners and 5 snacks. Your meals should consist of a protein, healthy starch, healthy fat and tons of veggies. Having a manageable meal plan and grocery list keeps you focused and on task at the grocery store and prevents you from overloading your grocery cart with junk. Get comfy in your kitchen and get to work. You’ve laid the groundwork, now it’s time to get cooking. Breakfast: Keep breakfast simple by getting creative with overnight oatmeal mason jars. Fill 5 jars each with ½ rolled oats, 1 tablespoon chia seeds, 1 tablespoon protein powder and enough almond milk to cover your mixture. If you’re the pop into the coffee shop for a pumpkin spice latte morning type, curb that craving by adding 2 tablespoons of pumpkin puree and cinnamon to your oats. Lunch: One of my go to lunches is a ground turkey taco bowl. Saute 2 lbs of organic ground turkey, add in low sodium taco seasoning (or make your own), and roast peppers and onions while the turkey is sauteeing. Take out your five containers and add in each ¼ cup black beans, ½ cup prepared ground turkey, salsa, roasted peppers and onions. One huge mistake people make while meal prepping is not using their time wisely or multitasking. This leads to prolonged cooking time, sweat and (sometimes) tears. Dinner: For dinners, I like to marinate my protein all at once since nobody wants to eat plain chicken breasts all week long. One of my faves: Mix together 1 tablespoon Dijon, ¼ cup balsamic, ¼ cup olive oil, chopped fresh rosemary, garlic and a hint of sea salt into a bowl. Place 5 organic chicken breasts in a glass pan and coat them with the mixture. Marinate for 1 hour then bake for 1 hour at 375 degrees. Save even more time by cutting up sweet potatoes and baking the chicken right on top of them. Snacks: Don’t forget about your grab and go snacks and remember they don’t have to come in a wrapper. Bag up ready to blend smoothie ingredients like ½ banana, ½ cup blueberries, 1 cup chopped kale, 1 teaspoon each of flaxseed, hemp seed and chia seeds. Freeze them up in individual bags since they don’t keep well in the fridge. When you’re ready to enjoy your smoothie, add 1 ½ cups liquid of your choice (I love using coconut water) to the frozen mixture and blend. Homemade hummus (this is where the food processor comes in handy!) and cut-up raw veggies are great to store in individual snack containers, too. Nuts portioned in individual bags are another great snack you can stash in your bag. Some meal prepping rules you’ll want to follow: Stay clear from pre made salads to avoid soggy lettuce or add in lettuce just before eating so it’s fresh. If you don’t have access to a microwave at work, stick to something like a Mediterranean quinoa salad with diced chicken, sun dried tomato, kalamata olive, marinated artichoke, cucumber and lemon. Be sure to let everything cool in the containers before adding lids and stacking in the fridge. Otherwise, you’ll get soggy food and you’ll raise the temperature of your fridge. Now that I have your attention, it’s time to put some prep in your step! Whether you’re trying to save time and money or achieve fitness goals, meal prepping will make your life simpler and less stressful. Find a routine that works for you and your lifestyle, and remember to have fun! Cooking is a fantastic way to express yourself. So throw on your best apron and don’t be afraid to get your hands dirty! About Christine: Christine has worked with tons of families and single folks all around Orange County for the past 4 years.  She grew up in the kitchen alongside her Italian mother who loved finding ways to incorporate a healthy twist to her Italian meals. Her goal