Tag: thanksgiving

Posted on in carbs, challenges, chronichealth, dietculture, digestion, fitness, goal setting, gratitude, guthealth, health, holidays, holistic health, masterthebasics, mental health, mentalhealth, metabolism, newyeargoals, nutrition, nutritionalscience, physiology, podcast, self-help, sleep, stress, stressresilence, vagus nerve, weightloss, wellness

Master Your Digestion This Holiday Season

Posting on a Wednesday? Guess my calendar’s been indulging in holiday cookies too.

Yep, we’re shaking things up this week! Whether you’re catching up on leftovers or prepping for your next holiday feast, now’s the perfect time to talk about digestion. After all, it’s the unsung hero of health—working overtime while we’re busy piling on the mashed potatoes

This post also kicks off a sneak peek into January’s 365 Easy Challenge, where we’ll focus on mastering six foundational habits to make 2025 your healthiest year yet. So, grab a cozy beverage, and let’s dig into how to keep your gut happy (and your pants buttoned) this holiday season.

Why Digestion Deserves the Spotlight

Let’s be real: you can load up on the healthiest foods, but if your digestion isn’t working properly, your body can’t absorb all those nutrients. Instead of diving into advanced gut protocols, let’s focus on digestive basics—those everyday habits that can transform how you feel after a meal.

From holiday feasts to office potlucks, the season is full of opportunities to test your digestive system. If you’ve ever felt bloated, gassy, or sluggish post-meal, you’re not alone. These are signs your gut might need a little TLC.

The Big Three Digestive Culprits

  1. Stress: Chronic stress throws your digestive system into chaos, slowing it down and causing discomfort.
  2. Rushed Eating: Gulping your meals doesn’t give your body time to process food properly.
  3. Poor Chewing: Chewing is where digestion starts, but many of us rush through it like it’s a race.

What to Do Instead:

  • Set the Scene: Before you eat, take a deep breath, relax, and engage your parasympathetic nervous system (aka your “rest and digest” mode).
  • Slow Down: Put your fork down between bites and chew each one 20–30 times. Yes, it feels slow at first, but it’s worth it!
  • Be Present: Step away from distractions like phones or TVs and focus on your food.

The Unsung Heroes of Digestion

1. Stomach Acid (HCL):
Stomach acid is crucial for breaking down protein and absorbing nutrients like zinc, iron, calcium, and B12. It also acts as your body’s first line of defense against harmful bacteria.

🙅‍♀️ Stop: Overusing antacids or skipping protein-rich meals.
✔️ Start: Eating a nutrient-dense diet, practicing mindful eating, and managing stress to naturally support stomach acid production.

2. Digestive Enzymes:
Digestive enzymes break down food so your body can absorb the nutrients. Without enough enzymes, you may experience bloating, constipation, or gas.

🙅‍♀️ Stop: Rushing meals and lying down immediately after eating.
✔️ Start: Chewing thoroughly, walking after meals, and addressing inflammation.

3. Bile Production:
Bile is essential for breaking down fats so your body can absorb them. If bile production is compromised, you might miss out on the benefits of healthy fats like omega-3s.

🙅‍♀️ Stop: Relying on low-fat diets or consuming unhealthy fats like vegetable oils.
✔️ Start: Eating healthy fats (avocado, olive oil, grass-fed butter) and supporting stomach acid levels.

A Healthy Gut Microbiome: Your Digestive Sidekick

Your gut bacteria play a vital role in digestion and overall health. To keep your microbiome balanced:

  • Eat a variety of fiber-rich foods like kale, spinach, swiss chard, cabbage, leeks, turnips, carrots, beets, and artichokes.
  • Avoid overloading your system with excessive fiber, which can cause bloating or discomfort.

Nuts, Seeds, Grains & Legumes: Prep Like a Pro

These foods are nutritional powerhouses, but they contain anti-nutrients like phytic acid and enzyme inhibitors that can block digestion and deplete minerals. Preparing them properly—by soaking or sprouting—neutralizes these compounds and makes nutrients more bioavailable.

How to Soak:

  • Cover your nuts, seeds, grains, or legumes with water and a splash of vinegar or salt.
  • Let them soak overnight, rinse thoroughly, and cook as usual.

Even with proper preparation, these foods can be hard to digest, so enjoy them in moderation.

Holiday Digestion Tips

Here’s how to support your gut through the festive season:

  1. Chew your food mindfully. No one’s handing out awards for fastest eater.
  2. Go for a walk after big meals. Gentle movement aids digestion and prevents sluggishness.
  3. Stay hydrated. Your digestive system needs water to function optimally.
  4. Be intentional with your intake of highly processed refined sugars. Excess amounts can disrupt your gut flora and leave you feeling sluggish and out of balance

Takeaways for a Happy Gut

Proper digestion = better nutrient absorption = thriving health.

Before trying advanced protocols, start with the basics:

  • Chew thoroughly.
  • Manage stress.
  • Prep your meals for optimal digestion.

And don’t forget, this is just the start. In January’s 365 Easy Challenge, we’ll dive deeper into digestion and other foundational habits like sleep, stress management, and nutrition.

Let’s make 2025 the year we simplify health and feel amazing doing it!

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Overcoming Negativity: The Power of Gratitude

Thanksgiving marks a season of reflection, yet gratitude isn’t always easy to come by—especially after an election year, when cognitive overload and societal stress dominate our attention. This isn’t just a personal struggle; neuroscience suggests our brains are wired to focus on negativity, a phenomenon called negativity bias. This tendency, coupled with cultural norms emphasizing individual success and the relentless comparisons driven by social media, makes practicing gratitude a skill we must consciously develop.

In my work as a coach and host of Taste of Truth Tuesdays, I often explore how habits—like fitness, nutrition, or mindfulness—shape not just our bodies, but our minds. Gratitude operates the same way: it’s not a passive feeling, but an active practice. According to Dr. Monica Johnson, gratitude has the power to rewire your brain, reducing stress and boosting resilience. Here’s why it can be so hard—and how you can overcome those challenges.

Why Gratitude Feels So Hard

  • 1. Negativity Bias

Our brains are wired to prioritize threats and negative experiences over positive ones. This evolutionary survival mechanism can make it harder to notice or appreciate the good in our lives.

  • 2. High Expectations and Comparisons

Social media amplifies the pressure to compare our lives to others, often creating unrealistic standards. When our focus shifts to what we lack, gratitude takes a backseat.

  • 3. Cognitive Overload and Stress

Life moves fast, and our schedules are packed. Reflecting on what we’re thankful for requires slowing down—a luxury stress and busyness don’t easily allow.

  • 4. Cultural and Social Conditioning

In cultures that prize personal achievement and material success, gratitude can feel secondary. Celebrating milestones and accomplishments may overshadow smaller, everyday joys.

  • 5. Mental Health Challenges

Depression, anxiety, and trauma can make it difficult to recognize and appreciate the positives in life. These conditions often shift focus to worries, fears, or a sense of helplessness.

  • 6. Entitlement Mindset

When we feel entitled to certain comforts or successes, it diminishes our ability to see them as gifts, fostering dissatisfaction instead of gratitude.

  • 7. Lack of Practice

Gratitude is a skill, not just an attitude. Without consistent effort, it’s easy for this muscle to weaken.

The Science of Gratitude: Three Proven Strategies

Fortunately, research provides powerful tools to strengthen gratitude. These practices are straightforward, effective, and supported by science.

1. Gratitude Journaling

One of the simplest and most effective methods is keeping a gratitude journal. Regularly writing down three to five things you’re thankful for has been shown to boost emotional well-being and reduce stress.

As a gardener and homesteader, I’ve found parallels here: journaling is like planting seeds of positivity. With time, those seeds grow into a garden of resilience and contentment.

Why it works:

A study by Dr. Robert Emmons, a leading researcher on gratitude, found that journaling helps rewire the brain by reinforcing positive experiences. This practice shifts focus away from what’s missing in your life toward what’s already there.

How to do it:

  • Spend five minutes each evening listing specific things you’re grateful for.
  • Be detailed—rather than “I’m grateful for my family,” write, “I’m grateful for the family dinner we had tonight where everyone laughed together.”

2. Gratitude Letters or Visits

Writing a heartfelt letter to someone who has positively impacted your life is another effective practice. Even better? Deliver the letter in person or send it to them.

Why it works:

Research highlighted by Dr. Monica Johnson of The Savvy Psychologist shows that thanking someone you’ve never properly appreciated increases happiness immediately and for up to a month afterward. The act deepens relationships and reinforces a sense of connection.

How to do it:

  • Reflect on someone who has helped or supported you in a meaningful way.
  • Write a sincere letter describing what they did and why it mattered.
  • Deliver it, either in person, through a video call, or via mail.

For me, this practice reminds me of the people who’ve supported my journey—from launching my podcast to building a small homestead.

3. Mental Subtraction of Positive Events

Instead of focusing on what you’re grateful for, imagine your life without certain positive aspects. This “mental subtraction” technique can powerfully enhance your appreciation for what you have.

Why it works:

A study published in the Journal of Positive Psychology revealed that imagining life without key blessings intensifies gratitude by showing how much worse life could be. This perspective shift cultivates appreciation even for things we take for granted.

How to do it:

  • Think about a cherished relationship, opportunity, or moment in your life.
  • Reflect on how your life would be without it.
  • Let this realization deepen your gratitude for that aspect of your life.

I often reflect on what life would be like without the small joys I’ve cultivated—like watching our garden grow or exploring life with my 3 dogs. It’s a powerful way to deepen appreciation for the present.

Gratitude is a Skill Worth Building

Gratitude might not come naturally, but with consistent practice, it can become a cornerstone of emotional resilience and happiness. By journaling, expressing thanks to others, and practicing mental subtraction, you can train your brain to focus on the good—even amidst life’s challenges.

Gratitude isn’t just a feel-good emotion—it’s a powerful mental tool that rewires your brain for better health and happiness. Through neuroplasticity, gratitude practices such as journaling or simply expressing thanks, strengthen neural pathways linked to positive emotions and weaken those associated with stress or negativity. This results in reduced anxiety, lower cortisol (the stress hormone), and improved mood​​

But the benefits don’t stop at mental health. Gratitude is also linked to better heart health, stronger immune function, and improved sleep quality. By calming the nervous system, gratitude promotes relaxation and a sense of well-being. Plus, it enhances emotional intelligence, fostering empathy, compassion, and stronger social connections​

As Dr. Monica Johnson reminds us, gratitude is like a muscle: it grows stronger the more you use it. This Thanksgiving, and in the year ahead, let’s commit to cultivating gratitude as a daily habit. The rewards—a brighter perspective, deeper connections, and greater joy—are well worth the effort.

Gratitude isn’t about ignoring pain or hardship—it’s about recognizing the value in the journey. Whether you’re navigating personal struggles, cultural pressures, or simply a stressful holiday season, gratitude offers a way to stay curious, grounded, and resilient.

For more information on the 365 Easy Challenge for 2025, click here!

Which gratitude strategy will you try first? Let me know in the comments!

For a deeper exploration of the science of gratitude, you can check out these insightful resources:

Books:

  1. The Gratitude Diaries by Janice Kaplan – This book blends personal storytelling with scientific research on the power of gratitude in transforming daily life.
  2. Thanks! How the New Science of Gratitude Can Make You Happier by Robert Emmons – Emmons, one of the leading researchers in the field, explores the science behind gratitude and how practicing it can improve physical and mental health.
  3. The Happiness Advantage by Shawn Achor – Achor discusses how happiness, including gratitude, can lead to success in work and life by creating a positive mindset.

Studies and Articles:

  1. Gratitude and Well-being (Greater Good Science Center) – A collection of studies demonstrating that gratitude can improve overall well-being, reduce stress, and enhance relationships​Greater Good.
  2. A study published in Psychology of Well-Being found that practicing gratitude regularly can help reduce negative emotions and promote a greater sense of life satisfaction​Greater Good.

TED Talks:

  1. “The Power of Vulnerability” by Brené Brown – Brown explores how embracing vulnerability, along with gratitude, leads to a deeper connection with others and personal well-being.
  2. “What’s So Funny About Gratitude?” by Robyn Stratton-Berkessel – In this talk, Stratton-Berkessel discusses the profound impact that asking about positive experiences can have on fostering gratitude in everyday life​ PositivePsychology.com.
  3. “The Secret to Happiness is Helping Others” by Mike Robbins – Robbins highlights how gratitude, especially when expressed towards others, can create a ripple effect of kindness and well-being​PositivePsychology.com.

These resources provide a rich blend of personal, scientific, and practical perspectives on how gratitude can enhance our lives.