Health & Wellness

Building Healthy Habits

Tips for establishing sustainable habits that'll last a lifetime.

Article by Krissy Nevero|March 29, 2024

As the new year is well underway, and resolutions set for the new year may be waning, it’s an opportune moment to delve into the topic of establishing sustainable habits.

Habits are the building blocks of our daily lives, influencing our actions, choices, and ultimately, our wellbeing. Whether big or small, habits shape our routines and play a significant role in achieving our goals. By focusing on small, consistent actions, we pave the way for significant and sustainable results.

The link between healthy habits and overall well-being is undeniable. Physical health, mental clarity and emotional balance are all influenced by the choices we make daily. Cultivating healthy habits is not just about reaching a goal; it’s about creating a lifestyle that enhances every aspect of our lives.

So, what are the secrets to building sustainable healthy habits?

Commit to one thing at a time. It’s easy to start a habit, then after a few days decide to add another, and another, but this will make it all the more difficult to stick to your original goal. Don’t underestimate the amount of focus and effort it takes to actually stick to a new habit! Before you continue any further down this journey, make a mental note that you WILL NOT add additional goals to your primary objective.

Focus on starting. When it comes to making a change in any element of your life, the only part you need to focus on in the beginning is STARTING. Maybe you want to run a marathon? That’s likely not where you’re going to start. At the beginning it’s less about the results and more about forming the habit. Consider a good starting point. 

Start small. Begin your journey by incorporating small changes. Consider what you want to accomplish, then think about a way to simplify it so that it’s so easy you would have a hard time NOT doing it. For example, say your goal is to start doing an hour of yoga every day. Maybe you start with doing three yoga poses a day. The goal, in the beginning, is to just get into the habit of DOING the thing (in this case, yoga) each day. Then you can build from there. 

Create a routine. Embed new habits into your existing daily routine. I like the concept of habit stacking. You can do this by identifying a daily action or habit that you already engage in and add your new habit before or after it. Capitalizing on a structure that already exists, rather than starting something completely new, makes it easier to remember and can help these habits become ingrained in your lifestyle.

Be consistent. When implementing a new habit, consistency is important. It’s okay to skip a day – but try not to skip two. Once a habit is solidly ingrained in your routine, you’ll be able to take a few days off then jump back on the horse. But in the beginning, you should avoid skipping more than a day at a time.

Overcoming Challenges in Habit Formation 

While the road to forming new habits is exciting, it’s not without its challenges. Understanding and overcoming obstacles is crucial for long-term success.

Address common obstacles. While you’re in the beginning stages of creating change, take steps to restructure your environment so that you’re less tempted to fall back into old ways. Identify potential challenges such as time constraints or resistance to change. Knowing these hurdles in advance allows you to develop strategies to overcome them.

Adaptability and resilience. Habits may face setbacks, but the key is resilience. Learn from setbacks, adapt your approach, and stay committed to the bigger picture. Try to withhold judgment. Progress isn’t linear, and real change can be a long and sometimes trying journey.

Maintaining Healthy Habits for the Long Term

Building healthy habits is not a sprint; it’s a marathon. Consistency and long-term success go hand in hand.

Focus on enjoyment. Choose habits that align with your interests and preferences. When you enjoy what you’re doing, it becomes easier to stay committed over the long haul.

Build a supportive environment. Surround yourself with people and settings that foster your desired habits. A supportive environment can make the journey more enjoyable and sustainable.

Accountability. Consider working with a coach or having an accountability partner. Someone who shares your goals can be a valuable source of support and motivation.

Celebrating progress and success. Acknowledge and celebrate your achievements, no matter how small. Recognizing progress is a powerful motivator that fuels your commitment to maintaining healthy habits.

Be mindful. Notice if you’re engaging in negative self-talk, starting to avoid your new habit, dread it, or feel like quitting, pay attention to these feelings. Practice shifting the blame off of yourself and starting again with different factors in place.

The journey to incorporating and maintaining healthy habits is a continuous process with long-term benefits. By understanding the power of habits, being consistent, overcoming challenges, and building a supportive community, you pave the way for a healthier, more fulfilling life. Embrace the journey, celebrate your victories, and savor the positive changes that come with the consistent practice of healthy habits. Your well-being is worth the effort.

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:

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The Power of Protein

The scoop on the vital macronutrient essential to prolonged health and well-being.

Article by Krissy Nevero|July 17, 2023

As you age, your nutritional needs change. This often comes as a surprise to women, particularly those that have been eating in a healthy way that has supported their body for years yet suddenly notice their body composition changing.

These changes come with the natural aging process and declination of hormones. Specifically, the loss of estrogen can impact muscle mass, insulin sensitivity, fat distribution,  digestion and more.

With all these changes to your body, the need for protein increases.

What is protein?

Protein is an essential macronutrient that plays many critical roles in the body. Proteins are made up of amino acids. There are 20 different types of amino acids that can be combined to make a protein, nine of which are essential, meaning our bodies can’t produce them and we must get them from the food we eat.

Protein is often referred to as a “building block” of life and for good reason. It contributes to building and repairing body tissues, including skin, hair, muscles, and organs. It’s also crucial for the production of enzymes that power many chemical reactions in the body.

When you consume protein, your body breaks it down into its component amino acids which are then used to support the following functions.

Protein supports your muscles. Skeletal muscle mass and muscle strength peak in the mid-20s and 30s and then gradually decrease as you age. Skeletal muscle is a crucial tissue for maintaining blood glucose control, energy balance and your overall health. Protein provides the building blocks for muscle repair and growth, helping maintain strength and functionality. So you need protein to maintain muscle as you age.

Protein supports bone health. With declining estrogen levels, bone density decreases. You want to keep your bones healthy and strong as long as possible so you can move around as you age. Strength training has been shown to improve this but protein also plays a significant role. Research suggests that women who consume adequate protein have a lower risk of osteoporosis.

Protein supports healthy metabolism and weight management. Protein causes the largest rise in the thermogenic effect of food, so your body burns more calories digesting protein compared to carbs or fat. Additionally, protein keeps you feeling full longer, reducing the chances of overeating.

Protein supports immune health. Protein contains amino acids that are essential to your immune response. Research has shown that a deficiency of dietary protein or amino acids has long been known to impair immune function and increase the susceptibility of animals and humans to infectious disease.

How much protein do you need?

The right amount of protein differs for everyone. Age, weight, activity level, and overall health are all factors to consider. A general rule of thumb that I use is 1 gram of protein per pound of ideal body weight. However, I always recommend consulting with a healthcare provider before making significant changes to your diet.

Hopefully you’re motivated to increase your protein intake to better support your body. Here are a few tips that I use to make it easier to hit my protein goals:

  • Batch cook. Make extra protein so you have leftovers on hand.
  • Start your day with protein. Incorporate protein into your breakfast to kick start your day. Your body is primed for protein after a night’s rest. You don’t have to eat “breakfast foods” for breakfast. Consider leftovers, egg scrambles with some sausage or ground meat, or yogurt bowls mixed with high quality protein powders.
  • Mix and layer your protein sources. To avoid fatigue of eating the same thing over and over, consider mixing it up (this is where leftovers are helpful). For example, you could eat half a piece of chicken and a few pieces of shrimp.
  • Properly distribute protein across the day. Try to spread out your protein across three meals to help sustain your energy levels and avoid cravings.
  • Buy in bulk. This can help you save money and can help with meal prep. Purchasing a large pack of meat then cooking and freezing it in individual portions can help with having protein readily available.
  • Smart snacking. If you’re hungry for a snack, opt for protein-rich snacks like jerky, cheese, nuts, seeds or cottage cheese. These not only keep you full but also help you reach your daily protein quota.
  • Close gaps with high quality protein powder. Consider this more of a supplementation than a meal replacement but a smoothie with high quality protein powder can be a great way to keep you satiated in between meals.

It’s clear that protein plays an essential role in women’s health, particularly in your 40’s and beyond. I hope this encourages you to reevaluate your protein intake. Remember, adding more protein to your diet doesn’t have to be a challenge. With a little planning you can easily meet your protein needs and you’ll feel better for it. And don’t forget to consider protein-rich foods not just at dinner, but also at breakfast, lunch, and snack times.

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:

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Demystifying the Adrenal Cocktail

Everything you need to know about this trending elixir.

Article by Divina Helene|April 11, 2023

We’ve all heard of the trending adrenal cocktail by now—but what is it exactly? And is the trend worth the hype? Let’s demystify this and find out once and for all:

What is an adrenal cocktail? An adrenal cocktail is a non-alcoholic elixir that aims to balance key vitamins and minerals in the body, replenishing fatigued adrenal glands and, therefore, supporting the hypothalamic-pituitary-adrenal (HPA) axis. While specific ingredients and recipes may vary, it always includes Vitamin C, potassium, and sea salt.

What are the adrenal glands? The adrenal glands (you have two of them) are located just above the kidneys and regulate key hormones, namely cortisol, aldosterone, and adrenaline, which help regulate various processes like energy production, metabolism, and stress response.

What is adrenal fatigue? Adrenal fatigue occurs when chronic or severe stress effects the body’s ability to make the hormones needed to handle the stress. The adrenals can no longer produce sufficient levels of cortisol to keep up with the demand and become overwhelmed in the process. Because cortisol production is a top priority, other hormones begin to take a hit, and imbalances ensue.

What do vitamins and minerals have to do with it? Balanced minerals equal balanced hormones equal happy cells. Happy, hydrated cells require a particular ratio of sodium to potassium (1:16), and most Americans don’t get enough potassium. Because of this transport process imbalance, too much sodium leaves the cells with water, leaving the cells dehydrated and even dysfunctional. The adrenal glands use up more Vitamin C when under chronic or severe stress, depleting the body of this essential vitamin, which can leave you prone to oxidative stress and compromised immune function. Sea salt contains vital trace minerals and electrolytes like magnesium that help with energy levels, blood pressure regulation, and adrenal function. It really elevates the taste, too.

Who is the adrenal cocktail for? The adrenal cocktail is an easy way to support and nourish the adrenal glands and is chock-full of essential vitamins, minerals, and electrolytes. It’s an ideal drink for anyone, especially those feeling sluggish or fatigued in the afternoons or is suffering with daily stress.

When should I drink my adrenal cocktail? It’s best to drink your adrenal cocktail when mineral levels begin to dip naturally, around 10AM and 2PM. If you have blood sugar management issues, it may be best to consume your adrenal cocktail 15-20 minutes after eating to help blunt a potential sugar spike. As with anything new, start slowly with one adrenal cocktail per day and see how you feel before introducing a second glass.

How do I make an adrenal cocktail? An adrenal cocktail is made using a source of Vitamin C, potassium, and sea salt. This could be orange juice (Vitamin C), cream of tartar (potassium), and Celtic sea salt (sea salt). You could also purchase an adrenal cocktail mix—just make sure it’s clean, with no added sugars, flavors, or additives. I like Jigsaw Health’s Adrenal Cocktail + Whole Food Vitamin C because it’s simple—and very clean. I add one scoop to a glass of spring water with a splash of pineapple juice and a squeeze of lemon. Be sure to mix well.

Favorite Recipes:

Tangy Orange:

1 cup fresh squeezed orange juice + 1/4 tsp cream of tartar + 1/4 tsp sea salt + splash of plain sparkling water

Tropical Paradise:

1 cup coconut water + 1/2 cup pineapple juice + 1/2 cup lime juice + 1/4 tsp pink Himalayan salt

Optional add-ins:

grass-fed collagen / coconut cream / protein powder

So what do you think? Will you give the adrenal cocktail a try? Try one of our favorite recipes above and be sure to report back to us.

Cheers to happy and healthy adrenals!

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The Benefits of a Morning Routine

How—and why—establishing a morning routine can vastly improve your day.

Article by Krissy Nevero|February 15, 2023

Do you feel like you start your days feeling rushed? Too much to do with too little time? You’re not alone. Our lives and schedules have become packed with activities and to-do lists.

The key to staying on track is creating a routine. Routines play an important role in how well we function. And one of the best places to start is the morning!

Here are a few benefits of implementing a morning routine:

  • Increased positivity. Starting your day with activities that help you feel balanced or accomplished puts you in a more positive mood that can be carried on into the day.
  • Better productivity. Having a routine makes you more efficient. This is crucial for someone with a busy schedule. Starting your day in an organized way allows you to prioritize what is most important and get more done.
  • Reduced stress. A set routine can reduce uncertainty, provide you with more structure and an increased sense of control. This can help reduce anxiety and stress.
  • Improved self-care or physical health. A morning routine that consists of activities like a nourishing meal, a mindfulness activity or exercise can improve your overall well-being.

Think of a morning routine as an opportunity to start your day with activities (or tranquility) that you need to focus for the day ahead. Let’s take a look at steps you can take to create your own personalized morning routine.

To start, create a list of everything you need or want to get done each morning, both in your home life and at work.

Next, group activities in an order that seem the most natural. For example, if exercise, showering and brushing your teeth are on your list, you’ll probably want to exercise before you shower and brush your teeth while you’re already in the bathroom.

Now it’s time to get specific. Take your ordered, grouped activities and get as specific as you want. Allocate how much team each activity takes and consider what time you need to get up in order to accomplish the activities before you’re needed elsewhere.

Finally, try it out and adapt as necessary. Start with a week making tweaks as you go. After a few weeks, assess your morning routine and determine what’s working and what can be improved. Note how this new routine makes you feel. If you find you’re more stressed, then your routine will need some adjusting. The purpose of a morning routine is to make life easier, allow you to be more productive and have the energy you need for the remainder of the day.

If you’re not sure where to start, here are a few ideas:

  • Hydrate with water
  • Journal or meditate for 10 minutes
  • Get some sunlight
  • Do a few stretches
  • Take a 20 minute walk or lift some weights
  • Enjoy a nourishing breakfast
  • Savor a cup of tea or coffee in a quiet space

Remember, what works for one person may not work for another, so it’s important that your routine is designed to suit you, your lifestyle and goals. Also, be realistic. If this is new to you, set yourself up for success but starting small and build from there.

Creating a morning routine that works for you takes some experimentation, but the benefits are well worth the effort. You’ll start seeing the positive effects in no time!

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:

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