The holidays can be such a wonderful time of year but also can be very stressful. Buying gifts, organizing gatherings, attending events, dealing with family dynamics, and maintaining traditions can all become very overwhelming.

It’s a time of joy blended with challenges. This makes it a great opportunity to be proactive in supporting yourself with stress to improve your well-being and enhance your connections with others during this time.

Understand the Root of the Stress

Before implementing some of the tips that will follow, I encourage you to take some time to understand your sources of stress during the Holidays. Knowing what is worrying or bothering you the most will allow you to be more proactive in mitigating sources of stress rather than dealing with the aftermath.

Grab a journal and take a few moments to reflect. Here are some prompts to get you started:

What are your top stressors this season? Is it financial strain? Are there expectations to create the ‘perfect’ Holiday experience and if so, are they coming from you or from others? Are you under pressure from your family? Are you missing loved ones? Are you trying to stay healthy and anxious about how to stay on track over the holidays?

Whatever the source of your stress, know that it is valid and taking a few minutes to understand it can go a long way.

Set Realistic Expectations

It’s not uncommon to want to do all the things but is it realistic? Consider your main sources of stress and be realistic about what you can and cannot accomplish this Holiday season. In order to avoid burnout and overwhelm, you’ll need to differentiate between what is truly important and what can be scaled down or skipped altogether. For example, if you’re trying to stay on track with your health goals, is it realistic to go to events multiple times a week where you’ll be drinking and staying up late? Perhaps it’s more realistic to attend just one event? Prioritize the things that bring you the most joy, and ensure you have moments for rest and self-care.

Establish Boundaries

Once you’ve set realistic expectations, you need to establish your boundaries, both with yourself and with others. Setting boundaries can be uncomfortable but going beyond your comfortable limits and pushing boundaries due to guilt or feelings of obligation can lead to feelings of discomfort and resentment and no one wants that around the Holidays. So, set boundaries where needed. Boundaries are not just about saying no but also about protecting your peace and joy during this special time. Proactive communication can be key here! Try to take the emotions out of it. Be firm but kind.

Delegate

You don’t have to do everything yourself, even if you have in the past. This may require a mindset shift for you. Enlist the help of family members or friends in tasks like shopping, cooking or decorating. This not only eases your load but also creates opportunities for bonding. Delegation is not a sign of weakness but of strength.

Practice Self-Care

Self-care may sound like a luxury but taking the time to care for yourself will not only positively impact you but also those around you. It can be the little things like making sure to stay hydrated each day, enjoying a nourishing meal before tackling your to do list, taking a moment each day to reflect on what you’re thankful for, practicing meditation or doing some deep breathing to bring a sense of calm, getting to bed on time, taking a bath or keeping active whether that means a brisk walk, yoga, or any form of working out that you enjoy.

Enjoy the Season

Finally, take the time to enjoy yourself. It can sometimes be hard to pause and enjoy the moments that this season creates, but finding those opportunities can make it that much sweeter. For example, do you have to get up and do the dishes right away or can you sit and enjoy a few more moments with those gathered around your table?

While this time of year can invoke a wide variety of emotions, I hope you find peace and joy throughout the season that you can carry into the new year.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

Bursting with flavor, this shredded chicken recipe is an absolute hit in my household this time of year. The Crock-Pot is key here; the low and steady heat and steam over the course of several hours produces tender and juicy meat that is simply mouthwatering. This easy-to-throw together recipe is a must try (and I swear it’ll end up on repeat).

INGREDIENTS

2-3 lbs. organic chicken breast

1 cup liquid (I like Bonafide Provisions Organic Chicken or Vegetable Stock)

1 large yellow onion, sliced

2 Anaheim peppers, diced

1 pack Riega Organic Tex-Mex Taco Seasoning

1 jar tomato paste (I like Bionature 100% Organic Tomato Paste)

1 tbsp. olive oil

1 lime

DIRECTIONS

Add olive oil to a small frying pan along with the sliced onions. Sauteé until caramelized. Set aside.

Add the liquid to the Crock-Pot and line the chicken breast along the bottom. Sprinkle the pack of taco seasoning over the chicken breast, and drop everything else in: the Anaheim peppers, the caramelized onions, and the jar of tomato paste. Cook on high for about 5 hours or until the chicken becomes so tender that it easily shreds apart with two forks.

Serve inside your favorite taco shells (I like Whole Foods Organic Corn Stone Ground Tortillas because they contain no gums or fillers or oils), warmed in a small frying pan with some ghee, and garnish with your favorite taco toppings which may include avocado, chopped fresh onion, sour cream or cottage cheese, cilantro, grated cheese, sliced radish, and/or a squeeze of lime.

Alternatively, you can skip the taco shells entirely, and serve your shredded chicken over a bed of crispy romaine lettuce or enjoy it with rice and beans instead. We love this shredded chicken any way we can get it…

Enjoy!

These spiky lotus-laced mats are having a moment, and for good reason. Simulating the effects of acupuncture, an ancient Chinese therapeutic modality in which needles are applied to meridians and pressure points across the body to diffuse a blockage, relieve pain, and restore balance, acupressure mats work similarly, only on a broader spectrum, and offer up many of the same benefits that you can enjoy from the comfort of your own home.

Studies show that acupressure can relieve a variety of pains in different populations, from chronic headaches to low back and menstrual pain. The spiky points of an acupressure mat improve circulation and help oxygenate the tissues and cells, promoting overall well-being, mental clarity, and increased energy levels. The natural release of endorphins help block pain naturally and effectively, almost instantly relieving headaches and other sources of pain and inflammation, leaving you feeling calm and at peace.

Still can’t wrap your mind around all those spikes? Well the good news is that studies show that the pain peaks within 30 seconds, with relaxation and a fuzzy feeling of warmth following shortly afterward. As with anything new, start slow; wear more clothing in the beginning as your skin adjusts, and slowly work on removing layers. Begin with only a few minutes and work your way up to twenty. Practice deep, diaphragmatic breathing as you rest heavy, the pull of gravity against the mat working its magic on your body.

When searching for an acupressure mat, look for one made with 100% cotton or linen, an all-natural, plant-based filler, and non-toxic plastic spikes (I especially love my Prana Mat ECO).

Acupressure is a wonderful, cost-effective alternative to acupuncture for those of us looking to improve our overall well-being, eradicate headaches naturally, reduce aches and pains, improve oxygenation in our tissues and cells, and ease stress. This is a trend that does not disappoint.

Fire Cider is a powerful, warming herbal folk remedy packed with immune and digestive supporting herbs and spices that’s so easy to prepare, there’s really no excuse not to make a batch. If prepared in early Fall, one batch will easily support a family of four all Winter long, as a little goes a long way.

The base of your Fire Cider will include:

• raw apple cider vinegar (improves digestion, supports blood sugar balance)
• onion (anti-inflammatory)
• garlic (anti-inflammatory, anti-fungal, supports blood pressure balance)
• ginger root (anti-nausea, anti-inflammatory, anti-bacterial)
• horseradish root (anti-oxidant)
• jalapenos (rich in vitamin A and C, and potassium)
• raw, unfiltered honey (anti-fungal, anti-inflammatory, rich source of anti-oxidants, soothing)

From here, you can customize the ingredients to your liking.

I add:

• star anise (anti-fungal, anti-bacterial, anti-inflammatory)
• black peppercorns (anti-oxidant, anti-inflammatory)
• cinnamon sticks (anti-oxidant, lower blood pressure, support blood sugar balance)
• fresh rosemary (anti-fungal, anti-bacterial, improves concentration and mood)

You could also add in lemon, orange, turmeric powder, cayenne powder and any other herbs and spices.

INGREDIENTS:

• 1 medium onion, chopped
• 10 cloves of garlic, crushed
• 2-3 jalapeno peppers, sliced
• 1/2 cup fresh grated ginger
• 1/2 cup fresh grated horseradish root
• 1/2 cup star anise
• 2-3 sticks of cinnamon
• 2-3 sprigs of fresh rosemary
• small handful of black peppercorns
• raw apple cider vinegar
• raw, unfiltered honey

DIRECTIONS:

Prepare your roots, fruits, herbs and spices and place them in a quart-sized jar. Pour in the apple cider vinegar until all the ingredients are covered. Place a piece of natural parchment paper between the lid and the contents of the jar (as vinegar is erosive) and shake well. Store in a cool, dark place for one month, shaking the jar every few days. After one month, strain the contents into a clean jar, using a cheesecloth to catch the pulp (which you can use  to flavor a veggie stir-fry!). Lastly, add raw, unfiltered honey to taste (I don’t use much) and stir well. I store my Fire Cider in the refrigerator, but it’s not necessary. Drink a tablespoon every morning to warm yourself up and support the digestive tract, or mix with olive oil and dress a salad. Up your dose at any hint of illness.

Happy Herbal Remedy-ing!

These delightful—and not-too-sweet—gluten-free tea cookies pair beautifully with warming cup of tea or coffee. They’re also refined-sugar-free, making them a totally guilt-free treat. They’re simple to whip up and bake in just 10-minutes.

INGREDIENTS

2 cups finely ground almond flour

1 cup coconut flour

1/2 unrefined coconut oil, melted (you want the coconut flavor to come through in these cookies)

1/2 cup pure maple syrup

1 tbsp cinnamon

1 tbsp vanilla extract

1/2 tsp baking soda

1/2 tsp salt

DIRECTIONS

Preheat the oven to 350 degrees, and set aside two cookie sheets lined with parchment paper.

Mix all the dry ingredients in a medium-sized bowl: the almond flour, coconut flour, cinnamon, baking soda, and salt. Add the wet ingredients in and mix: the melted coconut oil, the maple syrup, and the vanilla extract. Mix well, making sure to swipe up everything from the sides of the bowl with a rubber spatula.

Form the dough into balls and press against the cookie sheet to flatten. Bake for 8-10 minutes.

Alternatively, you can roll the balls of dough in shredded, unsweetened coconut flakes before flattening and baking. The coconut will brown more than the dough alone, giving the cookies a lovely visual appeal, and really elevating that coconut flavor.

Enjoy!

Gratitude is medicine.

If the conscious, intentional practice of gratitude has already weaved it’s way into your daily routine, you can easily attest to its healing, medicinal effects; you likely feel happier, more appreciative, more connected, and more optimistic. You probably sleep better, too, and overall, take better care of yourself than someone who doesn’t regularly practice gratitude.

But in case you’re looking for proof outside of yourself, there are myriad studies that show that practicing gratitude does, in fact, carry long-lasting, positive effects in the body and brain (you can sift through some studies here). Practicing gratitude evokes an immediate release of serotonin and dopamine, those “feel-good, happy hormones”, in the brain that have you feeling uplifted and motivated instantaneously. But here’s the real kick: the more you practice gratitude, the more you’ll prefer it. You’ll organically begin to seek out the positive rather than the negative.

When you’re operating from a positive mindset, you’re likely much more calm, relaxed and at ease, and may therefore notice the physiological benefits a gratitude practice confers like lower blood pressure and increased vagal tone, which indicates how well the vagus nerve is functioning by measuring heart rate variability (HRV), and in essence, the health of the parasympathetic, or “rest and digest”, nervous system as whole. You likely sleep better, too! All of this is vital in a high-pressure society like ours. The ability to remain grounded amidst the constant barrage of bad news, work pressures, and the balancing of family dynamics is rooted in gratitude.

This is the thing: gratitude allows us to connect more meaningfully to each other and to the intricacies of this life; to the highs, the lows, and everything in between. Without gratitude, or a sincere reverence and appreciation for all of that which makes you, YOU, life loses depth and dynamics. When we train ourselves to seek out the positive rather than the negative in any given situation, we learn to become grateful for it all. We realize that this life is not to be taken for granted; that all of it is a gift.

A gratitude practice can look different for everyone. Some like to journal daily, others pause throughout the day to think or say out-loud what they’re grateful for in that moment, and others like to take turns reciting what they’re grateful for at the dinner table. Every November, I hang up a beautiful felt gratitude banner that I purchased from Pottery Barn when the kids were babies that has 30 little pockets for holding a little note of gratitude from each of us. I’m also sharing one thing I am grateful for every day on my Instagram page and I encourage you to follow along. Whatever your preference, integrating a gratitude practice into your daily routine will have myriad positive impacts and better equip you to handle life’s hurdles with a little more ease and grace—and this world could use a little more of both!

More and more Americans are lacking three fundamental components required in building and sustaining a robust immune system: sleep, sunshine, and movement. There are likely many reasons for this, from sedentary lifestyles (as compared to our ancestors), high-demand, high-stress jobs, and an exaggerated fear of the sun (disclaimer: burning is never good).

Consistent sleep is paramount when it comes to boosting both our immediate (innate) and learned (adaptive) immune function. Even if you aren’t obviously hurt or sick, studies have shown that our immune system revs up the production of cytokines (proteins that act as immune system messengers), helping to strengthen our body’s “immune memory”. As the body begins to wake (thanks to our circadian rhythm), this inflammatory response winds down. When you don’t get adequate sleep, you risk compromising this delicate self-regulating system, allowing inflammation to persist, and risk many unfavorable short-term side effects and in some cases, the development of  chronic conditions. You may function on insufficient sleep, but your body will never grow accustomed to it; human beings need a minimum of 6-7 hours of restful sleep at night. For tips on establishing better bed-time habits, be sure to read Seven Steps to Better Sleep.

Human beings need sunlight. Vitamin D isn’t found naturally in many foods but your body produces it when exposed to direct sunlight. Vitamin D is integral for bone health, but it also plays a crucial role in both the body’s innate and adaptive immune response (hello, monocytes, DC’s, T and B-cells!). Vitamin D deficiency is associated with autoimmunity and an increased risk of infection. It’s best to get outside in the sun, but if sunshine is lacking, you may wish to supplement daily with 600IU of Vitamin D. Remember, there’s a difference between safely spending time in the sun and burning, which is never good.

Movement is also an important component of healthy immune function as movement and exercise mobilizes immune cells. Depending on the intensity and duration of your exercise, the number of circulating immune cells increases by 50-400% for up to three hours! Research shows that even 20-40 minutes of moderate-intensity exercise per day is enough to boost the immune system. So while we may think of exercise and movement as mere methods of slimming down, we can see that an active lifestyle is important in many ways.

These three simple, yet vital, components of healthy immune response are worth emphasizing in a world that’s constantly barraging us with the latest high-price health trends and modalities. It can seem overwhelming to sift through. I encourage you to keep it simple by sticking to the time-tested basics.

The rigors of daily life coupled with poor lifestyle choices can lead to, or exasperate, a number of chronic conditions and ailments, and adrenal fatigue may be one of the first noticeable symptoms of prolonged stress and bad habits. The adrenal glands, a part of the endocrine system, produce and regulate hormones in the body and chronic stress, a lackluster diet, or poor sleep habits can send this delicate system into a frenzy, resulting in either too much or too little cortisol in the bloodstream. The result? Adrenal fatigue: tiredness and low-energy, brain fog, irritability and moodiness, decreased sex-drive, insulin resistance, hair, skin and nail changes, sleep issues, and hormone imbalances.

So how do we keep our cortisol levels in check and avoid adrenal fatigue? Reducing stress and developing healthy, adrenal-supportive habits are essential. Here are some helpful tips on how to reduce stress and support your adrenal glands:

Avoid foods that can over-work the adrenal glands. This includes caffeine, refined sugars, processed foods, and an excessive intake of carbohydrates.

Include foods that support the adrenal glands. This includes nuts and seeds, pasture-raised lean meats, wild-caught salmon, fruits and vegetables (especially cruciferous), fermented foods, and avocados.

Prioritize rest. Rest when you feel the need to rest. Prioritize sleep by putting away the blue-light emitting smart phones and laptops well before bed-time and enjoy a book and a cup of chamomile tea instead. Aim to be in bed by 10PM and get 8-10 hours of sleep each night. Check out our article, Seven Steps to Better Sleep, here.

Move your body daily. Be sure to exercise or move your body daily even if it’s only for 20 minutes. Tackle some yard work or go for a brisk walk around the neighborhood or office building. Yoga in particular is a wonderful, stress-reducing practice.

Supplement with adaptogenic botanicals. Adaptogens like ashwaganda, astragalus, ginseng, rhodiola, maca and cordyceps have been used for centuries to help the body cope with stress and to support the adrenals.

Practice self-care. Do things that make you happy. Laugh daily. Slow down. Relax. Tell yourself “I love you. You are enough.” and believe it—often. Self-love and self-care is at the root of healing. Check out our article, Human in the Mirror, here.

Intermittent fasting (IF) is very popular but is it right for you?

What fasting is and isn’t.

Fasting is the voluntary withholding of food for spiritual reasons, health, weight loss and other reasons. Fasting, done correctly, should not cause suffering and is very controlled. It is not skipping meals and it is not a diet but rather an eating pattern.

Intermittent fasting generally involves varying periods of fasting interspersed by shorter windows of eating. There are several cycles of this which have been proven to work for those seeking to lose weight.

During fasting windows you can drink non-caloric liquids such as water, tea or black coffee.

Some of the most common cycles include:

• 16:8. This is where you fast for 16 hours and eat within an 8 hour window. The 16:8 method pretty much involves just skipping breakfast, and then ensuring your last meal is consumed at least 2 hours prior to when you go to sleep.
• 5:2. This option involves fasting completely for 2 entire days a week and following your normal diet patterns on the other days.
• OMAD. This stands for one meal a day. This involves eating one large meal a day during the day or only small amounts of vegetables and fruits during the day and eating one huge meal at night.
• Alternate day fasting. This is fasting every other day, either by not eating anything or eating only a few hundred calories

By adjusting the pattern and frequency by which you consume your meals, you restrict your eating hours to a shorter period during the day. This prolongs the period of fasting, generally reserved for night time, allowing the body more time to digest and assimilate what was consumed.

The important part of this cycle is to ensure that the meals you eat in between fasting periods are balanced and contain enough nutrients and minerals to see your body through the next period of fasting.

What the research says.

Studies have shown that intermittent fasting can affect the functioning of your cells, genes, and hormones, as the altered pattern of your eating will ultimately release the hormones necessary for cell growth and repair. In particular, intermittent fasting can be effective at regulating the hormones that have to do with hunger, blood sugar and metabolism.

So its benefits can include weight loss, improved insulin sensitivity, balanced blood sugar (thus lower type two diabetes risk), better mental clarity and less brain fog, better hormonal balance (specifically ghrelin and leptin), reduced inflammation, better mood, improved anxiety, depression and more.

With benefits like that, it sounds pretty tempting, but it’s definitely not for everyone.

Who can benefit from fasting?

As is common with research, a bulk of scientific evidence for the health benefits of intermittent fasting primarily comes from male subjects.

Cycling females, with monthly hormonal fluctuations, may have different caloric and energy needs at different times of the month and can experience different effects from intermittent fasting than males so I advise this group to proceed with caution.

Additionally, fasting for extended periods of time is a physiological stressor. So, if you have low adrenal or thyroid function, are struggling with stress or related symptoms such as irregular or missing cycles, poor sleep, cravings, binging or blood sugar imbalance, now may not be the time to try intermittent fasting.

And if you’re pregnant or breastfeeding, have a history with an eating disorder, are prone to experiencing anxiety or fainting intermittent fasting is probably not for you.

In these cases rather than fasting, I recommend focusing on the fundamentals: incorporating regular stress support, good sleep hygiene, regular restorative movement and getting necessary nutrients by eating protein, healthy fats and fibrous carbs three meals a day.

But if you’re feeling great and want to give it a try, I typically recommend starting with a 12 hour overnight fast. For example, you finish eating dinner by 7PM and don’t eat breakfast until 7AM. It can be a good way to ease into it. However, it’s always best to seek guidance from your health practitioner before starting any new healthcare regime.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

You’ve likely heard of the importance of having healthy boundaries, but what does that actually mean? Boundaries can be defined as limits you identify for yourself and apply through action or communication to protect your time and energy.

Another way to think about boundaries is like a property line. You may see a fence or a “NO TRESPASSING” sign, which clearly indicates a boundary or even a consequence. Of course these boundaries are much easier to see and understand whereas personal boundaries require a bit more communication.

Why are boundaries important?

Having set, personal boundaries:

• is an essential piece of self-care and self-respect
• allow you to set limits for healthy relationships
• enable you to communicate your needs in a relationship
• encourage you to make space for your feelings and emotions
• facilitates more positive interactions with others

Often, we go beyond our comfortable limits and push boundaries because we feel guilty about something or feel as though we need to live up to a certain expectation that has been set for us. This can lead to feelings of discomfort and resentment.

So while setting boundaries may be uncomfortable at first, it’s essential for your overall well being.

How do you define your boundaries?

When it comes to setting healthy boundaries in your life, the first step is determining where and what those boundaries are. As you go through your day, take note of what actions make you uncomfortable, then decide how much of those actions you can tolerate and accept. As you determine where you choose to draw the line in every situation, consider your physical, emotional, and mental limits.

Here are a few examples to get you thinking:

• If you consider yourself an introvert and it takes a lot out of you to go out on the town with friends, take some time to think about how that extra energy affects your physical, emotional, and mental health. Are you physically exhausted the day after a night of socializing? If so, do you need to decline certain invitations in the future or is there a way you can plan to recharge the next day and make space for that?
• When you’re in a situation that you don’t feel great about, check in to see if you’re feeling discomfort or resentment, then ask yourself what could be influencing that feeling. Is it the way an interaction is going? Does the other person have a specific expectation that’s bothering you? Do you feel as though you’re being taken advantage of? Or unappreciated? How can you communicate that or avoid this type of situation in the future?
• Consider your work environment. Is it normal for your coworkers to work beyond the 8-hour workday? This feeling of wanting to measure up could be wreaking havoc on your physical and mental health. Is this truly a requirement of your job or can you meet the expectations of your employer during standard business hours? Do you need to have a conversation with your boss about it?

Once you define your boundaries, you will need to communicate them.

Tips for communicating boundaries :

When we first start practicing setting boundaries, it can feel challenging. We might feel guilty, afraid, or self-conscious but it’s important to remember that setting limits will help make relationships healthier in the long-run.

• Start small. Before you tackle important relationships or significant life changes, start with something small that doesn’t seem super threatening to you. This could include scheduling time blocks for work, exercise, a meal or self-care.
• Get support. Develop a support system of people who respect your right to set boundaries.
• Communicate clearly. When you identify the need to set a boundary, do it clearly, calmly, firmly, respectfully, and concisely.
• Take action. If you set a boundary, follow through with it. Stay strong; don’t give in.
• Learn to say no. If your plate is full, it’s OK to say “no” or “not right now”.
• Take the emotions out of it. You’re not responsible for the other person’s reaction to the boundary you’re setting. You’re only responsible for communicating your boundary in a respectful manner. If it upsets them, know it is their problem.

Like any new skill, communicating and maintaining boundaries will take practice. You deserve to be comfortable in everyday situations as often as possible. If you have the opportunity to make your day easier or less stressful, why not do it? Remember, boundaries can protect your time and energy and these days that is priceless!

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com