Kitty Oppliger
Community Nutrition and Health Advisor
BS Biology, Michigan Technological University. 2021
Kitty has a background in public health, ecology, sustainable food systems and faith-based health practices. She has worked on a variety of research projects investigating rural food access, sustainable diets, and healthy aging. As a Community Nutrition and Health Advisor in Northern California, she leads an applied research and extension program focused on nutrition security, science literacy, Indigenous food sovereignty, and the interaction of spiritual and emotional domains of health with nutrition.
Kitty is also a certified yoga instructor focusing on accessible movement practices for those with injuries and disabilities. She is a passionate gardener and forager, and most importantly a lifelong learner.
Good Gifts: Finding Joy in Giving
The winter holidays are filled with traditions — cozy gatherings, comforting foods, and the joy of giving. But from a mental wellbeing perspective, the way we give gifts can either nurture connection or add unnecessary stress.
The Capitalist Crunch
Every year, “Black Friday creep” starts earlier, pulling us into a frenzy of sales, flashing lights, and limited time deals. Advertisers tell us that the right purchase will prove our love or guarantee someone’s happiness. But this commercial pressure can take a real toll.
Crowded stores, loud music, and overstimulation can activate our body’s stress response — raising heart rate and cortisol levels, and triggering the familiar “fight or flight” feeling. This holiday stress adds to what can already be a difficult season as we face shorter days, less sunlight, and financial strain.
It’s not just mental health that’s affected. Research shows that rates of heart attacks and other cardiac emergencies peak around Christmas and New Year’s, partly due to stress and disrupted routines (Mohammad, 201; Olsson, 2021). In other words, the “season of giving” can easily become the “season of overdoing.”
Generosity and Gratitude
Fortunately, there’s good news: generosity and gratitude — when practiced with intention — are powerful protectors for our wellbeing. Studies consistently show that giving to others, expressing appreciation, and nurturing relationships boost happiness, lower blood pressure, and even improve immune function (Emmons & McCullough, 2003; Dunn, 2008).
So how can we embrace the joy of giving without the stress? Try focusing on gifts that are thoughtful, meaningful, and sustainable. Here are a few ideas:
- Time and talent: Offer your time or skills instead of a store-bought gift. Shovel a neighbor’s driveway, plan an afternoon with your niece or nephew, or take your partner to that show they’ve been wanting to see. Shared experiences create memories — and connection is one of the strongest predictors of happiness.
- Handmade and from-the-heart: Knitting, baking, painting, or crafting a personalized card not only produces a one-of-a-kind gift, but also engages the creative process, which is shown to reduce anxiety and improve mood (Kaimal, 2016). Some of my favorite handmade gifts may have little retail value, but they hold a special place in my heart and home because they cennect me to loved ones who live far away.
- Make a big impact: Donate to a nonprofit that reflects your loved one’s values — a cause they care about deeply. It’s a meaningful way to show alignment and amplify the spirit of generosity. Other perks are that these gifts take up no space, have no shipping costs, and take almost no time at all! A great option to decrease decision-making fatigue induced by finding the perfect gift- leaving you more brain space and hours to devote to what truly matters.
- Support small and local: If you do decide to shop, consider supporting local makers and small businesses. These purchases keep your dollars in the community and often come with a more personal touch. Locally-owned stores also have a much more pleasant atmosphere which can further reduce your own stress levels.
Wishing you Winter Wellness!
This holiday season, you don’t need to spend more to give more. By choosing gifts rooted in connection, creativity, and kindness, you’ll be giving something far more valuable than what comes in a box — a gift that supports wellbeing for both the giver and the receiver. The most important thing is to find what brings you joy and fosters good health for you and those around you.
Take care and be well!
Celebrate Plant-based eating in November!
You may be thinking about Thanksgiving Turkey this month, but November is also World Vegan Month.
More Plants, Less Meat
“Vegan” refers to a lifestyle that does not use any animal products, which includes following a plant-based diet. Plant-based diets have been associated with numerous benefits, both for personal health and environmental sustainability. Here are highlights from the latest research:
Plant-based diets reduce chronic disease risk
While social media influencers tout new products and miracle supplements as the secret to a long life, the truth is much less sensational: a well-balanced diet rich in whole grains, vegetables, fruits, nuts and legumes- with minimal animal foods- continues to gain evidence as an approach to avoiding chronic disease and death. A recent systematic review looked at 32 different studies and concluded that plant-based diets offer protection against heart disease, diabetes, cancer, and obesity. Moreover, a meta-analysis comparing 14 studies of plant-based diets indicates that choosing meatless meals can drastically reduce your risk of death from these diseases, and overall risk of death.
Replacing animal foods with a variety of plant foods can improve health by lowering inflammation and insulin resistance, changing the gut microbiome, and increasing your intake of beneficial nutrients such as fiber, antioxidants and minerals. This makes a plant-based diet key to extending your healthy years.
Choose less processed options
Simply eliminating meat and milk doesn’t cut it, though. Research is clear that plant-based foods in their unprocessed or minimally processed forms are the answer, whereas more processed options that you might find in bright packages and convenience meals could increase chronic health risk. A recent analysis of long-term data shows that avoiding “ultra-processed foods” (UPFs) is associated with healthy aging, including good cognitive function, physical function, mental health, living free of chronic diseases and reaching the age of 70 years. The good news is that California has an abundance of fruits, vegetables, nuts and grains grown right here. Connect with local farmers and producers to get the freshest products, and you will quickly find that meatless meals can be even more tasty than the traditional Thanksgiving turkey.
Good for you, good for the planet
In addition to contributing to longer life expectancy and metabolic health, plant-based diets are a great option a healthy planet. Plant-based eating can reduce greenhouse gas emissions, decrease water use and pollution, and leave more land available for recreation and conservation. The biggest impacts come from cutting back on red meat, processed meat, and dairy products.
To prioritize the health of both people and the planet, a team of researchers from Harvard University, the University of Copenhagen, and the University of Montreal created a food scoring system called the Alternative Healthy Eating Index (AHEI). It emphasizes whole grains, fruits, vegetables, nuts, legumes, and healthy fats, while minimizing red and processed meats, sugar-sweetened beverages, and trans fats- the building blocks of a colorful plant-based diet!
Take small steps today to increase the plants on your plate! Take a look at the plants you already have in your fridge and pantry. What new plant are you going to try next?
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