Thanksgiving, and especially the lead-up to it, can be surprisingly stressful. Whether it’s worrying about how things will go with a challenging family member, managing the logistics of the feast, or feeling anxious about being alone or working this year, it’s easy to feel overwhelmed.

To help you find a moment of calm, I’ve recorded a short 3-Minute Breathing Space. It’s designed to create a little breathing room and help you feel better in just a few minutes.

You may like to start your day with meditation upon waking and finish it off with meditation before sleeping. This 3-Minute Breathing Space is particularly useful here. This ‘mini-meditation’ can also be used in moments of crisis, when you become swamped with the overwhelming demands of a day and find yourself reacting instead of responding.

A quick sauté of hashed Brussels sprouts with a sprinkle of lemon zest and black mustard seeds turns a classic side dish into something vibrant and unexpected. Prep is a breeze with a food processor, and you can hash the Brussels sprouts a day in advance to save time.

~Photo: Christopher Testani for The New York Times

Recipe from Michael Romano and Danny Meyer; Adapted by Julia Moskin

Brussels sprouts can be beneficial for women going through menopause as they are a cruciferous vegetable, packed with nutrients and compounds like glucosinolates that may help with hormone regulation, particularly by supporting healthy estrogen metabolism and potentially reducing hot flashes; making them a good addition to a menopause diet. 

Brussels sprouts and other cruciferous veggies are good for men, too, as they are packed with nutrients that may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. Their crunchy goodness can also support overall health, potentially helping to reduce the risk of high blood pressure, high cholesterol, heart disease, and diabetes.

Photo: Evan Sung for The New York Times

Recipe by David Tanis

If you love lemon curd or the classic French tarte au citron, you’ll adore this cranberry twist. Save time by preparing the crust and curd a day or two ahead. The finished tart stays fresh for a couple of days as well.

Cranberries may be good for peri- and menopausal women because they can help with urinary tract health, cholesterol, and other symptoms. As well as being rich sources of fiber, vitamins, and antioxidants, cranberries contain high levels of phytoestrogen lignans. Phytoestrogens are plant compounds that have a similar structure to estradiol, the strongest estrogen hormone. When they enter the body, estrogen receptors recognize phytoestrogens and mimic the effects of estrogen.

Cranberries have anti-inflammatory properties. According to research published in the British Journal of Nutrition, the protective effect of cranberries on urinary tract health may also extend to men’s prostates.

The tart’s crust is wheat-free, made with a blend of hazelnut meal and rice flour. Hazelnuts offer several health benefits, including supporting healthy digestion, helping manage weight, protecting cells from damage, lowering harmful cholesterol levels, improving insulin sensitivity, promoting heart health, and also reducing inflammation.

In my coaching practice, I help moms and professionals in midlife manage stress and anxiety, regain vitality, and uncover their best, most balanced selves. Together, we create lasting changes to help them thrive during this transformative stage of life. If you or someone you know could benefit from a free session with a health coach, I’d love to connect. I have a few complimentary consultations available next week—feel free to book your spot or share this invitation with anyone who might benefit!