November - A Time for Gratefulness & Wellness!

As November approaches, a month that encourages reflection and thankfulness, perhaps you’ll put focus on gratitude and wellness during the shorter days. By practicing gratitude, we can benefit our own mental and physical health, leading to greater overall well-being. Research shows that when we focus on gratitude, we can learn to cope better with life’s stressors which contributes to our emotional well-being.  When we appreciate the food that nourishes us, we foster a mindful relationship with eating, positively affecting our relationship with food. So, this November, embracing gratitude for the foods we consume, the body that carries us, and the community that supports us can contribute to a more balanced, wholesome lifestyle!

Practicing Gratitude. (2019, February 28). NIH News in Health. https://newsinhealth.nih.gov/2019/03/practicing-gratitude

Take a Step Towards Integrating Gratitude Into Your Everyday!

Using a planner can be a productivity tool to help improve focus, achieve goals, and maintain balance in our ever-so-busy lives. For example, Panda Planner blends elements of traditional planning with principles of positive psychology, gratitude, and habit formation. 

Planning Benefits

• Planning for the future (even if just for the day) can help alleviate the stress of that floating to-do list, so we can feel that our days, weeks, and months are more acheivable!
• By planning daily we can work on prioritizing tasks, scheduling, and tracking progress throughout the day
• By planning weekly we can set weekly goals, plan strategies for success, and review what went well and what can be improved
• By planning monthly, we can set long-term goals and track progress, encouraging reflection on priorities for the upcoming month

Gratitude, Positivity, and Mindfulness

• Begin each day by writing down things you're grateful for, to foster a positive mindset
• Set aside time each day, to reflect on what went well, reinforcing positive achievements and reflecting on what could be done differently.

Daily Wins and Task Prioritization

• By breaking down long-term goals into manageable, daily actions, we can track incremental progress
• By creating space in our planning and prioritizing of tasks can help us focus on the most important items first to avoid overwhelm
• By keeping priorities clear and goals broken down into manageable steps, we can boost overall productivity, and maintain personal well-being, allowing time for relationships, self-care, and hobbies

Though tools like these planners can be beneficial for increasing wellness and gratitude, they are not required! It may take some practice, but by simply setting aside time each day to prioritize tasks and allow yourself the space to reflect on your day can help improve overall productivity and well-being.

It’s Harvest season—Let’s Talk About Grains!!

Grains are rich in fiber which can help slow digestion so you feel fuller, longer! Fiber also helps keep our gut healthy as well as helps regulate blood sugar levels. Whole grains are rich in B-vitamins (thiamin, riboflavin, niacin, folate) which help us feel energized, iron which is crucial for carrying our blood around the body, magnesium which helps support muscle function, bone health, and energy production, as well as selenium which serves as an antioxidant!                                                                 

Recipes:

Cozy Autumn Grain Bowls with Maple Cinnamon Vinaigrette

Build a hearty harvest bowl with massaged kale, wild rice, quinoa, roasted spiced sweet potatoes, apples, & smoked gouda, then finish it all off with a homemade maple cinnamon vinaigrette.

Golden Turmeric Lentil Soup Recipe

This golden turmeric lentil soup is a warm and comforting Asian-inspired dish. Flavored with ginger, cumin, and turmeric, it’s a vegetarian and vegan soup that pairs well with crusty bread.

One-Bowl Healthy Pumpkin Oatmeal Muffins

These pumpkin muffins are made with pumpkin puree, whole wheat flour, rolled oats, and a touch of sugar!

Some examples of nutrient dense grains!

• Quinoa: High in protein and contains all nine essential amino acids.
• Oats: Rich in beta-glucan, a type of soluble fiber that supports heart health.
• Brown Rice: Provides fiber, B-vitamins, and essential minerals like magnesium.
• Barley: High in fiber and beneficial for digestive health.
• Buckwheat: A gluten-free grain rich in fiber, magnesium, and antioxidants.