It's been the Master Class of Master Classes! For the past 3 months, Sharon and I have been busy interviewing the most amazing doctors, educators, wellness practitioners, artists, and business and community leaders, and now all of these interviews are available to you, FREE!
Join us on this 21 day journey as we hear from MDs and DOs, PhDs and PsyDs, educators, business leaders, community and relationship experts, artists and spiritual leaders - all sharing the professional research (evidence based) and personal effects (experience based) gratitude has had on our overall health and wellness.
Our experts speak to five core areas:
SELF: Gratitude's impact on our physical, mental and emotional health through topics such as weight loss and diabetes, cardiovascular and brain health, hormones, mental health, cancer and more.
FAMILY: How a shared gratitude practice strengthens marriages, mends strained connections and opens communication.
RELATIONSHIPS: Insight into gratitude's magnetic effect in healing relationships, building trust and helping us relate personally, in groups and in community settings.
HOME: A look into gratitude's effect in our safe spaces, our homes, our schools and our neighborhoods.
WORK: Revealing how gratitude can boost company morale, influence how we feel about our jobs, our co-workers, our productivity and our life purpose.
The Global Gratitude Summit runs November 1 - 21, 2018, with a new featured speaker each day, and each day the talk is FREE for 24 hours! We encourage you to sign up today to catch all 21 speakers. Or, the Global Gratitude Summit is available for purchase (individual talks as well as the complete set) if you wish.
At just 39 years of age, Kelly Buckley experienced the most painful event in a mother's life - the death of her 23 year old son. Through her grief, she found her Life's Purpose and a pathway to healing. This month, we're sharing one of her blog posts that resonates with the more than 125,000 followers of her Facebook page, "Just One Little Thing" and a short clip of her interview on the Global Gratitude Summit.
WALKING WITH ANXIETY - TIPS FOR MANAGING DAY TO DAY - by Kelly Buckley.
I haven’t really discussed it before. I’ve dealt with it quietly. My husband and son understand. As a family, we’ve talked openly about it, and have figured out how to deal with it. I sometimes mention a little hint here or there in passing, sliding it into conversation with family or friends.
But mostly, it lives quietly beneath the surface of my life.
I’ll be honest, when I first felt the grip of it, I was shocked. Emotionally, I’ve lived a white knuckle kind of life. I often joke and say my life could be called a cautionary tale for others to learn from. The ups have been up and the downs have been subterranean. And I’ve handled it. I’ve been worried, scared, angry and bitter. But the grip of anxiety did not close its vice grip on me until my son died. And then everything changed. CLICK HERE for the rest of the post and to hear more from Kelly Buckley.
Julie Santiago understands the power of Gratitude as shared within Community, and has created The Gratitude Circle group on Facebook as a place more than 40,000 people globally now call home. Her guided Gratitude Meditation in this month's newsletter, followed by a short clip of her talk from the Global Gratitude Summit, "The Gratitude Circle of Life."
GUIDED GRATITUDE MEDITATION by Julie Santiago.
True gratitude isn’t about giving thanks when things are “good”. It’s easy enough to be grateful when Life is going our way or when we’re on vacation. The challenge is finding gratitude even when things seem like they’re falling apart. CLICK HERE to access Julie's meditation and visit her website.
Dr. Jessica Nutik Zitter is an advocate of the dying, instilling hope at the end of life. She practices gratitude as a means to connect, in a very special way, with the dying patient and the patient's family, and explains it in the blog post we've shared this month, which was an article she wrote as a contributor to The Washington Post. Below, we've also included a short clip of her talk from the Global Gratitude Summit, "Bringing Hope Back into Life Even as it Approaches the End."
AN INTENSIVE CARE DOCTOR ADVISES HOW TO SOOTHE THE SENSES OF A DYING LOVED ONE - by Dr. Jessica Nutik Zitter.
I once walked into the room of a dying patient to hear a game show blaring on television. The sound of the buzzer, slapped down by eager contestants, was jarring in this room from which a soul would soon depart. This program probably had been left on by someone — a nurse, a family member, one of the cleaning people — who had turned it on while in the room, focusing on some task and forgetting the patient in the bed. And now, although the room was empty of people, it was filled with a cacophony that jarred me, and, I presume, the dying patient in the bed.
As an ICU and palliative care physician, I am a frequent witness to death. And I am often struck by the broad range of experiences for dying patients. CLICK HERE to read the rest of the post and visit Dr. Zitter's website.
DEEP GRATITUDE is the key to connecting students and teachers, teachers and parents, and parents and administrators - but it's not necessarily such an easy practice. With nearly 3 decades of research, Dr. Kerry Howells has radicalized the view of gratitude in the classroom and is changing schools around the world. This month, we've included a thought provoking article in which Dr. Howells explains nine aspects of deep gratitude, followed by a short clip from her talk, "Gratitude in Education: A Radical View" on the Global Gratitude Summit.
CREATING COMMUNITIES OF GRATITUDE PRACTICE - by Dr. Kerry Howells.
Have you wondered how you might join with others in practising gratitude together?
Recently I’ve had the experience of this through engaging online with my wonderful students who are part of the UTAS Summer School unit ESM704 Gratitude in Education. Our class is comprised of school leaders, experienced teachers, pre-service teachers, and researchers in fields as diverse as paramedics, oncology and environmental science. They are from all around Australia.
One of the components of the unit is a weekly discussion board that...CLICK HERE to read the rest of the post and visit her website to see the amazing research she's compiled over the past several decades.
Lisa Ryan has seen gratitude shift a corporate culture for good, boost failing businesses, and uplift company morale again and again. It's why she works directly with senior executives throughout the United States and Canada to create a culture of employee engagement through Grategies - Gratitude Strategies. This month, we feature her blog post and a short clip of her talk from the Global Gratitude Summit. Enjoy!
EMPLOYEE ENGAGEMENT IS COMPOUNDED BY GRATITUDE - by Lisa Ryan.
A simple practice of gratitude started with friends in 2009 changed my life. Can it change yours? YES! You may be saying, “Yes, but Lisa, I’m grateful all the time. I’m always thanking people. Why do I need to write it down?”
Because it takes less than two minutes, and it works!
First thing in the morning, or last thing at night, give yourself the gift of writing in your gratitude journal. Your “journal” may be a notebook, a journal, or loose leaf paper – it’s all good. Write down 3-5 things for which you are grateful and in doing so, you’ll experience that feeling of gratefulness. Add details to each entry so your writings are slightly different each day.
When I consult with organizations, one of the first things I share with participants is the power of keeping a gratitude journal. Why? CLICK HERE to see the rest of her post and visit LisaRyanSpeaks.com.
By The Gratefulness Team | Gratefulness.org
Join Kristi Nelson, Executive Director of A Network for Grateful Living as our Feature Speaker of The Global Gratitude Summit on November 21, 2018! Please find the original post HERE.
How do we feel fully alive? Kristi Nelson, Executive Director of A Network for Grateful Living sees this question as both the opportunity and the purpose of our lifetime. Catch a brief video highlight from her talk, "Living in GrateFULNESS" below - and enjoy this poignant and reflective post for thought shared from her staff.
THE OPPORTUNITY BEFORE US - by The Gratefulness Team
We’re living in a time of great change. Most of us don’t have to look far to see the shifts happening in our biological, social, and ecological worlds. As the resources in our upcoming eCourse “Reclaiming Aliveness: How Great Fullness Can Transform Our World,” will illustrate, technology is exponentially accelerating, the ecological systems holding the planet in balance are rapidly changing, and the social structures guiding our relationships as humans seem to grow more tenuous by the minute.
In “On What the Year 2050 Has in Store for Humankind,” author Noah Yuval Harari says, “Humankind is facing unprecedented revolutions, all our old stories are crumbling and no new story has so far emerged to replace them. How can we prepare ourselves and our children for a world of such unprecedented transformations and radical uncertainties?”
Surely our charge is not merely to survive and manage the transformations and uncertainties before us – it is to thrive as well. How can we feel fully alive — in spite and in service of the changing world before us? How do we shape ourselves, as individuals and a collective species, in ways that will allow all of life to flourish?
Keep reading and discover more at Gratefulness.org.
How much is enough? It's a valid question and one that seems to have changed over time. Is 4 servings of fruits & veggies enough? How about 5? What if I told you that the number of servings needed for optimal health is a tad higher than 5? How much higher? Join me in this month's vlog (video blog) post to find out, and why that number has increased over the past 4-5 decades.
By Louanne and Sharon Saraga Walters
We're so excited to announce the first annual Global Gratitude Summit coming this November 1-21, 2018!! This is where the rubber meets the road, or as I say, where the woo woo meets the WOW!!
Join us for this FREE online Summit featuring guest experts from multiple industries: healthcare professionals, wellness experts, business and community leaders, educators, artists, musicians and spiritual thought leaders coming together in one forum to take an in-depth look at the many ways Gratitude can benefit our physical, mental, emotional and spiritual health.
In the next few weeks, we will begin announcing our speakers and their topics, so be sure to register now for the FREE Global Gratitude Summit now to get the speaker roster's latest developments!
Here's to your WellnessME.Life!
By Louanne Saraga Walters
I originally wrote this as a guest post for Dr. Steven Masley, whom I had the honor of working with as his Nutritionist Intern at Masley Optimal Health Center. You can find the original post here.
Do you know the answer to a stress-free life? Neither do I! But with stress-causing inflammation at the core of many diseases, I believe it’s time to arm ourselves with foods we can bring onto the stress battlefield. I’m not advocating eating to soothe that anxiety in the pit of your stomach, but I am encouraging you to sharpen your tastebuds with some foods that contain powerful, stress-fighting nutrients. The effects will not only relieve stress, but you may find you also become stressed less frequently - a win win!
Magnesium is at the top of our list of Super-Calmers able to relieve anxiety, improve moods, reduce PMS symptoms, and provide an overall feeling of well-being.
The majority of Americans - over 70% - are deficient in this vital mineral, and you guessed it, that can add fire to the flame of stress. The minimum RDA recommendation for Magnesium is 400 mg, which is the minimum “intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people.” As such, Dr. Masley recommends getting that 400 mg from whole foods, and supplementing with an additional 150-200 mg of a quality Magnesium supplement at bedtime.
Magnesium rich foods include roasted pumpkin seeds, Chinook salmon, Halibut, brazil nuts, black beans (cooked), and leafy greens like spinach and Swiss chard. (Note: If you enjoy baths, I highly recommend a few nights a week soaking in an Epsom salt bath, allowing your skin to quickly absorb the magnesium and propel you into a wonderful night’s sleep!)
Omega-3 fatty acids seem to be all the rage these days, right? And for good reason. Omega-3 fatty acids, also referred to as ‘fish oil’, are from the “good” n-3 polyunsaturated fatty acid (PUFA) branch which help your body fight inflammation - the trigger responsible for starting a cascade of anxiety. Omega-3 fatty acids have been shown to help students studying for exams and to manage patient’s withdrawal symptoms in drug treatment programs.
Omega-3 comes in two varieties, long chain (mostly from animals) and short chain (mostly from seeds, grains and vegetables) fatty acids. Long chain is the most efficiently absorbed form for our bodies, however, short chain is recommended to meet your daily intake needs.
So, how much do you need? Dr. Masley recommends one to two grams per day of DHA and EPA, the most important forms of long chain omega-3 fats. At the top of the Omega-3 fatty acids whole food list is salmon, providing 1.1g - 1.9g per 3 oz fillet. (Make sure the salmon is wild, not farm raised.) Other long chain foods include white fish, sardines, grass fed beef and egg yolks, and seaweed salad, while walnuts, flax/chia seeds, soybeans/tofu and Brussels sprouts provide short chain omega-3s.
Vitamin C is a big player is reducing oxidative stress and limiting cortisol, two key ingredients in Stress Soup, as well as improving mood. And you don’t need much! While the RDA puts the minimum at 60 mg, there is no upper limit on ascorbic acid. Dr. Masley recommends 250 mg from whole foods.
You might consider Vitamin C to be one of the best packaged stress busters if you like citric fruits! In addition to the standard oranges, pineapple and kiwi, papaya, strawberries and cantaloupe are full of ascorbic acid, as are their vegetable ‘sisters’ bell peppers, broccoli, Brussels Sprouts and Cauliflower.
Vitamin E gets the trophy for being the vitamin in the most shapes and forms. It is actually a group of compounds called tocopherols and tocotrienols, with each of those compounds handling different tasks. It reduces anxiety by serving as an antioxidant (helping relieve oxidative stress), balancing cholesterol, and keeping our hormones even keeled. The RDA for Vitamin E is 15 mg, but most American fall well below that. The key is to aim for mixed tocopherols, like we get in whole foods. And speaking of whole foods!
Some of the best Vitamin E whole foods may also be the most tasty: sunflower seeds, almonds, spinach, avocado, peanuts, asparagus, and turnip, beet or mustard greens. Yum!
Having a variety of these whole foods on hand will give you an variety of soothing, tasty and nutritious ways to reduce stress. So while not completely stress-free, you may find the stress more manageable and provide a bit of calm in your life.
Alramadhan, E., Hanna, M. S., Hanna, M. S., Goldstein, T. A., Avila, S. M., & Weeks, B. S. (2012). Dietary and botanical anxiolytics. Medical Science Monitor: International Medical Journal Of Experimental And Clinical Research, 18(4), RA40-RA48.
Living my WellnessME.Life is our monthly newsletter, compiled of separate blog posts created by Louanne and Sharon Saraga Walters and contributed by esteemed healthcare practitioners, colleagues and friends with a holistic (interrelated, synergistic, systemic) view of wellness.