How winter affects our wellbeing

girl in winter clothing outdoors


Hello and welcome to I-RAMA blog on this week post we are sharing the connection of winter and our wellbeing, thank you once again for all your support, we wish you Health, happiness, and peace.  Years ago people lived in harmony with nature, they rose at sun up and went to sleep at with sundown, consume what they grew in each season and they lived aware of their environment somehow they knew that this connection to nature has a direct impact on our wellbeing and all the aspects of our lives Since we are entering Winter lets talk about the connection to our overall wellbeing and this season..


According to Straight Bamboo by Alex Tan  on TCM



Element: Water

Complementary Organ: Bladder

Complementary orifice: Ear

Season Winter

Color: Black

Nature: Yin

Primary function: Regulating the aging process 

Skin Concern: Premature aging, hair loss, bone health and health of teeth

Organs: Kidney, Urinary Bladder, Adrenal Glands, Ears, and Hair

Taste: Salty

Emotion: Fear and Depression

Primary Evil: Cold

Active Time : 3pm to 7pm


As we know the ancient Chinese developed a system of medicine thousands of years ago and still is fully used today should tell us something, right?

The main part of this system is part of a greater concept derived from the ancient Chinese way of living their lives. The concept is to live in harmony with all a Chinese Doctor assess not only the physical body but also include energy, food, emotions and your full being, They also take consideration the season of the year as part of the full diagnosis.They teach you how to live in balance so we can stay healthy and in full harmony with all.

A great part of the Chinese Medicine teaches to live in harmony with the seasons due to the fact that each season has associations we need to adapt to so we can be in balance with the environment,  especially if you consider that the seasons rule our bodies and our state of mind wellbeing.

Thousands of years ago people lived in harmony with nature, they rose with the sun and went to sleep at sundown, consume what they grew in each season and they lived aware of their environment.  Somehow they knew that it has a direct impact on our wellbeing and all aspects of our lives.

Since we are entering Winter, let’s talk about the connection to our overall wellbeing and this season.

Winter in Chinese medicine represents the most Yin aspect of the TCM ( Traditional Chinese Medicine), due to Yin aspect being associated with dark, cold, slow, inward energy, contracting energy.

Winter is the season of retreat and rest when the Yin (night, female, cold) is now dominant and Yang (day, male, hot) energy moves inward.  Winter is a time of stillness and quiet, amplifying any sound there is around us. It is the time where this energy can be most easily depleted. Our bodies are instinctively expressing the fundamental principles of winter – rest, reflection, conservation, and storage.The ability to listen clearly to our bodies and the relation to everything around us at this time of year is sharpest, not only listening through conversation but listening to your own body and understanding its needs, as well as having a deeper understanding of yourself and your interactions with others.

In winter, living things slow down to save energy while some animals hibernate. It is also the season where humans conserve energy and build strength as a prelude to spring. In Traditional Chinese Medicine (TCM), human health has long been considered to be closely tied to nature. The natural world is thought of as a holistic entity in itself, and man’s health is determined both by his inner balance as well as in relation to the surrounding environment. Since ancient times, Chinese medicine practitioners have studied and developed in-depth parallels between nature and health.

TCM believes our diet should be adapted to focus on enriching yin and subduing yang, which means we should consume appropriate fats and high protein foods. Chinese yam, sesame, glutinous rice, dates, longan, black fungus, (mushrooms) bamboo shoot, mushrooms, leeks, and nuts are common ingredients in the Chinese dishes this time.

It is advisable to eat more food with bitter flavors while reducing salty flavors so as to promote a healthy heart and reduce the workload of the kidney.

Since a person’s appetite tends to increase in winter when they have a lower metabolic rate, absorbed nutrients from foods can be stored more easily. Energizing herbs such as ginseng, wolfberry, angelica, Riemannian root, astragalus and medicinal mushrooms can be used for this purpose. The principle of harmony between food and the weather is based on practical experience. It may seem to contradict principles stated elsewhere but the fact remains: foods eaten during the four seasons have different impacts on the human body, doesn’t that make sense? What we eat is directly connected in our wellbeing, Uhmmm! An alien concept for most people,at the same time if we don’t know these facts how can we follow them? so this is the reason for this post we would like for everyone to know, so you can all be at your best. Foods become part of the body after being consumed but the four seasons (that is environmental factors) always have impacts externally and internally on the body. Chinese dietary philosophy suggests that you embrace your native foods in addition to eating locally-grown foods and those in season staying away from foods that don’t grow in the vicinity and out of season foods. I grew up like this and we follow the belief that anything that grew away from us or out of season wasn’t healthy to eat, no synergy.


Let’s keep in mind if we compare this list of food with other sources, you may find small discrepancies due to the differing opinion as to whether some foods belong in the Yin or Yan category.

For Winter the food color is Black, like black sesame seeds, black olives, black beans and other foods that we will mention here.

Pine nuts, anchovies, mussels, trout, walnuts, and chestnuts are also warming. You can encourage circulation and transformation with warming herbs such as ginger, cinnamon, cloves, black sesame seeds, cardamom, fennel, anise, black pepper, ginger, walnuts, turtle beans, micro-algae (such as chlorella, spirulina) and dark leafy greens,black lentils, onions, leeks, shallots, chives, chicken, lamb, trout and salmon., black tea (decaffeinated caffein affects kidney in a negative way) this time of year the Kidneys get compromised so caffeine is not so good for them. Cabbage, carrots,red beans, potatoes, cereals,soy sauce low sodium, black vinegar,black trumpet mushrooms, nori seaweed (great for skin), lots of it, figs, dates, caviar, sesame oil, olive oil, clove tea, spearmint tea, and decaffeinated Chai to mention a few.

It is advised a small amount of unrefined sea salt added to  your home- cooked foods, is also helpful since the taste associated with the Kidney organ is “salty.” Please keep in mind not to over salt, though (as usually is the case in Western cuisine)

Foods in winter that build yin include beef, barley, turtle beans, millet, beetroot, wheat germ, seaweed, black sesame seeds, molasses, spinach, sweet potato and potatoes. Congees, stews and soups, bone-soups (stock) in particular the reason is that Kidneys are the ones that support the bones, and bone broth supports bone, naturally support yin.

So the idea is of calming foods like stews, and baby food like meals, warming!.

Avoid raw foods as much as possible; not to mention cold drinks and foods like ice cream. In general, it is not the time for RAW or COLD foods.

Winter is a time of gentle quite celebration where nutritious and warming foods and family connection is promoted in-home gatherings. Hence, many cultures have their biggest family/food festival of the year in this season – cozy gatherings promoting interaction with friends and family with plenty of warming, comforting foods and moderate amounts of warming liqueur drinks, one glass of good organic quality wine helps the circulation of yang within the body and helps drive out the cold energy, how about that, yumm.


On stormy or windy days, stay indoors when possible and make sure to wear hats and cover the ears which represent your kidney and when they get cold the kidneys get affected. The body’s  qi needs to be conserved by keeping warm but not hot. Take care not to sit too close to the fire or by avoiding sweating when takin hot showers, baths or saunas as the pores of the skin open and yang qi is easily lost, so it is like leaving tiny little windows open and your heat escapes defeating the purpose. Keeping life simple and avoiding excessive lifestyles is preferable this time a year.



I thought that water was good for me! people say



It is true that you want to stay hydrated; we need to consider the fact that beyond this, forcing liquids just so you can say that you had your ‘8 glasses of water’ each day may only be putting an extra burden on the Kidneys according to TCM. Additionally,  chronic dryness and thirst are likely an indication of Yin Deficiency where your cells are not properly absorbing the water that you are consuming! Imagine that your cells are dry peat moss; you add water to the peat moss, but it just rolls off so no absorption. If you have become Yin Deficient, Yin tonic herbs and foods are utilized to improve the permeability of the cell so that the water you consume can actually be used by the cells.


I thought drinking iced water helps will help me lose weight!



A really great way to see all of the blood drain out of your acupuncturists face would be to announce that you are drinking large amounts of iced water because you read that it would crank up your metabolism and help you lose weight Ayyy so the opposite. This latest misguided logic combines the ability to damage the Spleen AND compromise the Kidney energetic systems according to Chinese medicine; the result would be weight gain and more serious imbalances that could take years to repair, I know these facts since very young, where I come from they never serve water or drinks with ice, it makes sense the body temperature is 98.6 degrees so when cold drinks at 30 degrees or below 98.6 are ingested the heart struggles to warm up and reach the 98.6 degrees and abandons the metabolism to a more important life threatening signal, how about that.

In Traditional Chinese Medicine (TCM) the stomach holds the food, while the spleen transports and transforms the food. Their ability to work properly is considered so important that the qi, or energy, of the human body, rests on the proper function of the spleen and stomach.So cold foods and cold drinks fully tax this process.

Keeping the feet warm through winter is essential in order to nourish Kidney Chi. Fewer showers, especially too hot for the skin this time a year gets dry and hot water dehydrates it, you can treat yourselves to more hot-water foot baths, and are recommended before going to bed. If you need a hot water bottle or hot Flax seed bags, they are best to be put down by the feet. In Chinese medicine, we believe the head should be relatively kept cool and the feet warm for proper fluid and energy movement in the body to take place. Just like the ancient Chinese landscape painting where at the top there is ice-capped mountain and below where the river runs down is a warm valley all have a meaning. In the cold winters, good boots and thick pants most important. Winter is also a good time to get the Chi moving with light physical exercise such as walking, Qigong, Tai-chi, Yoga not the HOT king at all, get massages, lymphatic work, trampoline and keep it on the mellow side of the exercise routines to prevent stagnation. However, on stormy or windy days, it is important to retrieve your energy up properly or to stay indoors when possible. The cold that surrounds us at this time of year can easily seep into our bodies and lower our immunity not to mention the damage to our kidneys. Exercise until you are warm but stop before you sweat too much so you don’t spend your heat reserve on it.

If you happen to have cold-damp tendencies, you can encourage your circulation and transformation with warming herbs such as ginger, cinnamon, cloves, cardamom, fennel and anise. These herbs and spices are extremely valuable and not only for taste and flavour but also for health and proper function of the body. This is most likely why the spice trade was so valuable to the Europeans and other civilizations for thousands of years

According to TCM, the signs of stress, frustration, and unresolved anger can work together to throw your immune system way off so does fear and the Kidneys are the ones that are in charge of that emotion when there is an imbalance in the kidneys it allows for pathogens to easily affect your body. Things that deplete our base energy are:

• Stress, fear, insecurity, and overwork

• Toxins in our food, water, and environment (e.g. pesticides and heavy metals), as well as intoxication

with drugs (alcohol is also considered a drug that turns into sugar)

• Consumption of too many sweet foods (sugar) and Caffeine also

• Excessive semen loss for men ( this means to much sex for men) and women bearing “too many” children (for their constitution), or not rebuilding adequately after each birth.

Aspirin and Vitamin C are both to cold on the body and digestive system specifically, so in winter you may want to try an alternative to aspirin for pain and get your Vitamin C from food sources such as pumpkin soup or warm fruit compote, porridge.


Winter warming Herbs and Spices

Adzuki beans – remove damp and ease swelling

Celery – calms the liver and treats high blood pressure

Chestnut – strengthens kidneys, lower back, and knees

Kidney Beans  – strengthens kidneys and helps with lower back pain and sexual problems

Leek – warms the body Liver – nourishes blood and treats Liver deficiency

Pine nuts – builds the yin of the heart and lungs



Root vegetables are great in general. 







The Kidney is the organ system that shares the power of Winter. Just as the bear survives upon accumulated reserves, the Kidney harbours our Essence that feeds and renews our life force. It is the Kidney that supports the reproductive organs governing sexuality, as well as engendering the structural elements of the body that regulate growth, bones, teeth, hair and regeneration.

It also is directly connected to the reproductive system and fertility. A deficiency of this energy can mean a fetus may not be able to grow and develop correctly. TCM always encourage mothers-to-be to take tonics for their Kidney energy in order that their child has the best possible start to life and so that the mother will not be left depleted after the birth also.

Our base or Kidney energy determines our ability to grow and develop, physically and mentally.

This is dependent upon an adequate store of Essence, which gives rise to the marrow, which produces the brain, spinal cord, bones, teeth, blood, and hair, so as we see as a crucial importance to maintain optimum care of it. Whereas Kidney Yin controls the juicy Essence, Kidney Yang kindles metabolic process. All the other organs depend upon the Kidney for moistening and regeneration (Yin), and for animation and warmth (Yang).

Winter in TCM is the season related to the water element and the organs associated are the Kidneys and Bladder, both of which are very sensitive to cold. The Kidneys are considered to be the gate of life, storing our life essence, regulating reproduction and development, fluid distribution and our longevity, among other vital functions these are directly related to the health of our Kidneys. It seems impossible to be too good to the Kidneys in Chinese medicine and supporting them becomes increasingly important as we get further into our later years.

They store all of the reserve Qi in the body so that it can be used in times of stress and change the ability to cope with stress, or to heal, prevent illness, and age gracefully, major support tour wellbeing. They are the balance of heating and cooling in the body. The image of the Kidney it resembles a pot on an open flame. The water represents the yin aspect and the fire represents the yang fire that steams the water up and through the body from the base energy of the Kidneys that powers the bodily functions.

 In winter it is the time when many people tend to reduce their activity. Is that true for you?, It’s wise to reduce the amount of food you eat to avoid gaining weight unnecessarily, due to the fact that the tendency here is to eat more carbohydrates and have fast fuel, is best to slow down all the way around.

The health of our Kidneys can be seen from the health of our hair and experienced through the sense of our hearing. Hair loss, premature greying, split-ends, hearing health, ringing in the ears (Tinnitus) all signal Kidneys that could do with a boost. Bone marrow is linked to the Kidneys as are problems with the knees, little bones, lower back, and teeth. These are major parts of our health that are a great deal for so many people. Many ear problems can be linked to the Kidneys and the health of our Kidneys directly impacts on reproduction and sex drive, ouch not so good!.

It dictates our growth, by that we are saying size, tall or short and underdeveloped when not working optimally.

Let’s talk about the Kidney type individual;


Signs Of a healthy Kidneys 



A youthful appearance at all ages

Thick hair healthy hair

The body frame that is sturdy

A dense physique

Strong healthy teeth

Strong healthy bones

Avery sharp mind

Clear thinking

Absence of irrational fear

Absence of fluid retention and puffiness

A really strong spiritual connection connection



When the Kidney is unhealthy



Second guessing and self- doubt

Disconnection with internal wisdom which causes fear

The intellectual knowledge weakens

I a clear sign of premature ageing a lifeless withdrawn look

The appearance is usually pale and withered

And here is the answer for the dark circles under the eyes


Hair loss thin hair especially when it starts early

Growth delay ( small children that don’t seem to match their age size)

Delay maturity

Bones that are brittle

Premature greying of the hair

Abundance of dental problems

Excess fluid retention

Hearing challenges like hearing loss

No drive to accomplish any goals

General Confusion

General Fear

Irritated for no reason

Dazed and confused like Led Zeppelins’s song said



Couple Cuddling in Bed — Image by © Dann Tardif/LWA/Corbis


Sleep and Rest More:  In the winter try to go to bed early and get up later, read a great book and doze off.  Nights are longer in winter, Nature knows is time to rest more the sun sets early and rises late so it is easy to feel like crawling in bed. Sounds great to sleep early and rise late. Therefore, one should refrain from overusing the yang energy which relates to the go go go that everyone is so used to.Some of this advice for winter focuses on humans’ natural circadian rhythms, a biological process noted in almost all living organisms that display a change over a 24 hour period.



Circadian rhythms are designed to allow organisms to anticipate and prepare for precise and regular environmental changes. It has therefore been suggested that circadian rhythms put organisms at a selective advantage in the evolutionary terms. However, rhythmicity appears to be as important in regulating and coordinating internal metabolic processes, as in coordinating with the environment so is of big importance to be in rhythm.with the seasons as much as possible.



Outside the “master clock”



Amazingly enough independent circadian rhythms are found in many organs and cells in our body outside the suprachiasmatic nuclei (SCN), the “master clock” what an incredible the body is. These clocks, called peripheral oscillators, are found in the adrenal gland, so is important to be conscious of the stress levels and the amount of caffeine we consume, due to the fact that these factors contribute directly, to overworked adrenals and that keep us up and creates too much adrenaline and Cortisol (High cortisol contributes to WEIGHT gain aside other consequences), there are other parts of our body that circadian rhythms are found in  oesophaguslungsliverpancreasspleenthymus, and skin. Though oscillators in the skin respond to light’

So with that knowledge we must consider the blue light of the TV and mobile devices before we go to sleep especially after 10 PM and even before that time a day because it alters the Circadian rhythms, which will control the production of Melatonin and the Glands that control AGING!!! so we have a choice.It is best to sleep in a fully dark room.

Manage your stress:  Stress weakens the immune system, full stop. It’s our response to stressors  that we call stress, just as much as the stressors themselves. Some of us make everything stressful. Winter is a time for introspection as well as celebration.


Eat well:  Eat freshly cooked food with lots of vegetables.  Freshly cooked food is just that; freshly cooked.


Protect Your Body from the Elements:  Catching a chill weakens your resistance to the rhinoviruses that cause colds.  So match your dress to the weather.  We protect ourselves from the rain with rain gear. We also have to protect from the cold and wind with warm clothing.  Especially keep your head, neck, upper back, and belly warm and safe from wind. Wear a hat and a jacket with a warm collar or a scarf.  If you sweat with exercise, dry off as quickly as possible.If you do get a chill after being outdoors,  drink hot ginger or cinnamon tea when you come in.  Boil water, add 3 slices ginger root and simmer a minute. If not available get some masala chai at the cafe and there you will be getting the herbs and spices you need all in one pay attention what is the base of your Chai some have too much caffeine.





Exercise is always healthy. However slow, repetitive movements with less exertion than usual must be preferred. Short walks and exercises to strengthen the lower part of the body (legs, hips, pelvis, low back) are the best choices. Physical exercises must always be balanced with energy work: guided energy meditations (internal alchemy), yoga that includes more than stretches. Qi Gong and Tai Qi Chuan are the ways to create that balance.It is advised to avoid sweating during the coldest months, as this is thought to cause injury to the kidney qi, or energy, an internal energy people should strive to preserve in winter. According to Huang Di, sweating will “cause weakness, shrinking of muscles, and coldness, and the body may lose its ability to open up and move in the spring.” It is important to conserve energy in winter so that it can be put into action in spring.


Recipes to sustain wellbeing in Winter 


Healing Congee Recipes


Just a simple cup of rice makes a healing soup called “congee.”  Congee is a nutritional rice soup served warm and can be eaten at any time of the day to support or recover good health.  It is easy to digest and is perfect when you are experiencing any discomfort digestively or recovering from the flu, surgery, childbirth or food poisoning among other conditions.

Dr. Emily Navas says: I tell my patients to use 1 cup of rice to 8 cups of bone broth or vegetable broth.

Cook in a covered saucepan on low heat and simmer for about 2-3 hours until the rice is completely broken down and is a creamy consistency.  Stir occasionally to prevent sticking.  Adding vegetables and herbs about an hour into cooking is the way to make this a healing soup.

Choose the following to be added depending on the purpose of the healing:

Ginger: to treat cold and deficiency, diarrhea and indigestion

Aduki beans: to treat edema and increase urination, diuretic; curative for edema and gout

Carrots: to ease intestinal gas symptoms

Fennel: to help treat cold and deficiency, harmonizes stomach, expels gas.

Butternut squash: my favorite to help increase the qi and to add a sweetness to meals, great for children Congee.

Onion or leek: to warm the digestive system and treat chronic diarrhea, great tonic for lungs

Red dates: overall strengthening of the energy

Liver: to treat blood deficiency (I like to use organic chicken livers)

Cod fish or Dried mini-shrimp: for the deficiency and fatigue and brain fog

Chestnut: Tonifies kidneys, strengthens knees and loin; useful in treating anal hemorrhages

Water Chestnut: Cooling to viscera; benefits digestive organs

Chicken or Mutton Broth: Recommended for wasting illnesses and injuries

Duck or Carp Broth: Reduces edema and swelling

Leek: Warming to viscera; good for chronic diarrhea

Mallow: Moistening for feverishness; aids digestion

Mung Bean: Cooling, especially for summer heat; reduces fevers; thirst relieving

Mustard: Expels phlegm; clears stomach congestion

Salted Onion: Diaphoretic; lubricating to muscles

Black Pepper: Expels gas; recommended for pain in bowels

Red Pepper: Prevents malaria and cold conditions

Pine Nut Kernel: Moistening to heart and lungs; harmonizes large intestine; useful in wind diseases and constipation

Poppy Seed: Relieves vomiting and benefits large intestine

Purslane: Detoxifies; recommended for rheumatism and swellings

Radish: Digestant; benefits the diaphragm

Pickled Radish (salt): Benefits digestion and blood

Brown Rice: Diuretic; thirst-quenching; nourishing; good for nursing mothers

Sweet Rice: Demulcent; used for diarrhea, vomiting, and indigestion

Scallion Bulb: Cures cold diarrhea in the aged

Sesame Seed: Moistening to intestines; treats rheumatism

Shepherd’s Purse: Brightens the eyes and benefits the liver

Spinach: Harmonizing and moistening to viscera: sedative

Taro Root: Nutritious; aids the stomach; builds blood

Yogurt and Honey: Beneficial to heart and lungs



In acupuncture often recommended  depending on their symptoms, the following herbs to add an hour into cooking:

Cordonopsis (Dang Shen) for tired limbs, fatigue, and prolapse of any kind

Astragalus Root (Huang Qi) for post-partum fever due to blood and qi deficiency, also an amazing her used in any recovery stage.

Licorice root (Gan Cao) for painful spasms of the abdomen or legs

Goji Berries for blood deficiency and calming effect


For those who are recovering from serious chronic illness, congees are a way to rebuild the health with a cereal of rice or grain combined with appropriate foods and tonic herbs. This type of therapeutic porridge is easy on the digestive system and is well assimilated for those who are weakened from chronic disease. Cook as you would rice or grain.





This simple soup is easily digested and assimilated, it helps tone the blood and the qi energy, harmonizes the digestion, and is demulcent, cooling, and nourishing. Since all the chronically ill people often has weak blood and low energy and easily develops inflammations and other heat symptoms from a deficiency of yin fluids, the cooling demulcent and tonifying properties of congee are particularly beneficial; it is also useful for increasing a nursing mother’s supply of milk. The liquid can be strained from the porridge to drink as a supplement for infants.

Other therapeutic properties may be added to the congee by cooking appropriate vegetables, grains, herbs, or meats in with the rice water it adds different qualities to it. Since rice itself strengthens the spleen-pancreas digestive center, other foods added to a rice congee become more completely assimilated, and their properties are therefore enhanced. Listed above are some of the more common rice-based congees and their specific effects



Books we share on these subjects



Henry Lu, “Chinese System of Food Cures Prevention and Remedies”

Elson Haas,MD, “Staying Healthy with the Seasons”


Warren Sheir “Ancient Wisdom, Modern Kitchen”








Living in Awareness 

With Deepak Chopra


Deepak Chopra, M.D. and the whole Chopra Center family are thrilled to share strategies to reduce stress, practices to promote total well-being, and a transformative experience of self-discovery, higher consciousness, and awareness. The best part is you can access this program from anywhere in the world! It includes an exclusive mix of enlightening video and audio content from Deepak Chopra, M.D., guided meditations, and more.







Thanksgiving it’s meaning, videos, recipes and more


On week 7 This post is about Giving thanks and yes enjoying the holiday also, let’s not forget to practice GRATITUDE!!! what really this holiday is really about, in our daily rush around we forget this action and it is so important to come from this place and in this post, we will share facts and studies that will guide you through  the power of giving thank from a deeper place.

When we address GRATITUDE we move to an entirely different energy in our awareness and everything changes from this place we can source from thankfulness and appreciation for all and that wakes up kindness and love for all, is a great consciousness that we tend to overlook in our fast-paced lives, please share and thank you once again for all your support and shares ,with love, gratitude and respect from all of us at Isabel’s Beauty Blog enjoy your holiday and be safe.



noun: gratitude
The quality of being thankful; readiness to show appreciation for and to return the kindness.
gratefulness, thankfulness


Is gratitude a feeling or an emotion?

Gratitude is a personality trait, a mood, and an emotion. As an emotion, gratitude is a feeling of happiness that comes from the appreciation of it all. While in a grateful mood, grateful emotions are more likely to draw of the same. Gratitude is considered a core component of many believes.

While in a grateful mood, grateful emotions are more likely to be present and manifest more facts to be grateful for such is the law of attraction.

For now, it’s that time of year where many people begin thinking about everything they have to be thankful for and that is what I wish for. Although it’s nice to count your blessings on Thanksgiving, being thankful throughout the year could have tremendous benefits on our quality of life. and how we manifest more of what we are thankful for.
In fact, gratitude may be one of the most overlooked tools that we all have access to every day. Cultivating gratitude doesn’t cost any money and it certainly doesn’t take much time, but the benefits are enormous.

When we increased gratitude the common result is called practising mindfulness. As we start paying more attention to our thoughts and we became more aware, we notice where we block ourselves from appreciating the good things in life. For example, that you always used to get angry when stuck in traffic, but now when you bring your focus to where you are (rather than where you want to get to) you notice things such as the song on the radio or a beautiful scene beyond the car window and we detach from the feeling of powerless and enjoy life more, with gratitude we can manage the frustration of trying to control everything in our lives and the circumstances around us creating anxiety and much stress. We can’t feel grateful for things we don’t notice, and so mindfulness and gratitude go hand-in-hand.


According to Wikipedia:


Association with well-being

A large body of recent work has suggested that people who are more grateful have higher levels of subjective well-being. Grateful people are happier, less depressed, less stressed, and more satisfied with their lives and social relationships Specifically, in terms of depression, gratitude may serve as a buffer by enhancing the coding and retrievability of positive experiences. Grateful people also have higher levels of control over their environments, personal growth, purpose in life, and self-acceptance and Happiness. Grateful people have more positive ways of coping with the difficulties they experience in life, being more likely to seek support from other people, reinterpret and grow from experiences, and spend more time planning how to deal with the problem. Grateful people also have less negative coping strategies, being less likely to try to avoid the problem, deny there is a problem, blame themselves, or cope with substance abuse. Grateful people sleep better, and this seems to be because they think less negative and more positive thoughts.
Gratitude has been said to have one of the strongest links with the mental health of any character trait. Numerous studies suggest that grateful people are more likely to have higher levels of happiness and lower levels of stress and depression.
While many emotions and personality traits are important to well-being, there is evidence that gratitude may be uniquely important. First, a longitudinal study showed that people who were more grateful coped better with a life transition. Specifically, people who were more grateful before the transition were less stressed, less depressed, and more satisfied with their relationships three months later. Second, two recent studies have suggested that gratitude may have a unique relationship with well-being, and can explain aspects of well-being that other personality traits cannot. Both studies showed that gratitude was able to explain more well-being than the Big Five and 30 of the most commonly studied personality traits.





Psychological interventions

Given that gratitude appears to be a strong determinant of people’s well-being, several psychological interventions have been developed to increase gratitude.For example, Watkins and colleagues had participants test a number of different gratitude exercises, such as thinking about a living person for whom they are grateful, writing about someone for whom they are grateful, and writing a letter to deliver to someone for whom they are grateful. Participants in the control condition were asked to describe their living room. Participants who engaged in a gratitude exercise showed increases in their experiences of positive emotion immediately after the exercise, and this effect was strongest for participants who were asked to think about a person for whom they are grateful. Participants who had grateful personalities, to begin with, showed the greatest benefit by experiencing these gratitude exercises. In another study concerning gratitude, participants were randomly assigned to one of six therapeutic intervention conditions designed to improve the participants’ overall quality of life (Seligman et al., 2005). Out of these conditions, it was found that the biggest short-term effects came from a “gratitude visit” where participants wrote and delivered a letter of gratitude to someone in their life. This condition showed a rise in happiness scores by 10 percent and a significant fall in depression scores, results which lasted up to one month after the visit. Out of the six conditions, the longest lasting effects were associated with the act of writing “gratitude journals” where participants were asked to write down three things they were grateful for every day. These participants’ happiness scores also increased and continued to increase each time they were tested periodically after the experiment. In fact, the greatest benefits were usually found to occur around six months after treatment began. This exercise was so successful that although participants were only asked to continue the journal for a week, many participants continued to keep the journal long after the study was over and stay on that great feeling of Gratitude. Similar results have been found from studies conducted by Emmons and McCullough (2003) and Lyubomirsky et. all. (2005). See also gratitude journal.
Recently (2013), the Greater Good Science Center at the University of California, Berkeley, has been offering awards for dissertation-level research projects with the greatest potential to advance the science and practice of gratitude.

Gratitude, according to current research, can do anything from helping you to achieve your goals more fluidly, to improving your skills of empathy and resilience. Through a cutting-edge study supported by the John Templeton Foundation, Dr Robert Emmons et al engaged in a long-term project designed to accumulate and disseminate scientific data on the nature of gratitude and its potential impact on human health and well-being. What they discovered makes gratitude seem like a very good idea on several fronts.

This does not mean that grateful people deny or ignore life’s negative aspects, only that their feelings of thankfulness and appreciation act as a protective factor against life’s problems keeping them down. Resilience in the making!

 There is a sort of peace of mind that appears to come with an “attitude of gratitude,” “grateful individuals place less importance on material goods; they are less likely to judge their own and others success in terms of possessions accumulated; they are less envious of others; and are more likely to share their possessions with others, relative to less grateful persons.” Grateful people seem to find it easier to love what they have, they aren’t so preoccupied with the kinds of insecurities that come from “comparing and despairing” or “comparing their insides with everyone else’s outsides.

So as we can see GRATITUDE is life changing and beneficial on so many levels.





Pilgrims held their second Thanksgiving celebration in 1623 to mark the end of a long drought that had threatened the year’s harvest and prompted Governor Bradford to call for a religious fast. Days of fasting and thanksgiving on an annual or occasional basis became common practice in other New England settlements as well. During the American Revolution, the Continental Congress designated one or more days of thanksgiving a year, and in 1789 George Washington issued the first Thanksgiving proclamation by the national government of the United States; in it, he called upon Americans to express their gratitude for the happy conclusion to the country’s war of independence and the successful ratification of the U.S. Constitution. His successors John Adams and James Madison also designated days of thanks during their presidencies.
In 1817, New York became the first of several states to officially adopt an annual Thanksgiving holiday; each celebrated it on a different day, however, and the American South remained largely unfamiliar with the tradition. In 1827, the noted magazine editor and prolific writer Sarah Josepha Hale—author, among countless other things, of the nursery rhyme “Mary Had a Little Lamb”—launched a campaign to establish Thanksgiving as a national holiday. For 36 years, she published numerous editorials and sent scores of letters to governors, senators, presidents and other politicians. Abraham Lincoln finally heeded her request in 1863, at the height of the Civil War, in a proclamation entreating all Americans to ask God to “commend to his tender care all those who have become widows, orphans, mourners or sufferers in the lamentable civil strife” and to “heal the wounds of the nation.” He scheduled Thanksgiving for the final Thursday in November, and it was celebrated on that day every year until 1939 when Franklin D. Roosevelt moved the holiday up a week in an attempt to spur retail sales during the Great Depression. Roosevelt’s plan, known derisively as Franksgiving, was met with passionate opposition, and in 1941 the president reluctantly signed a bill making Thanksgiving the fourth Thursday in November.




In many American households, the Thanksgiving celebration has lost much of its original religious significance; instead, it now focous  on cooking and sharing a bountiful meal with family and friends. Turkey, a Thanksgiving staple so ubiquitous it has become all but synonymous with the holiday, may or may not have been on offer when the Pilgrims hosted the inaugural feast in 1621. Today, however, nearly 90 percent of Americans eat turkey for the most part—whether roasted, baked or deep-fried—on Thanksgiving, according to the National Turkey Federation. Other traditional foods include stuffing, mashed potatoes, cranberry sauce and pumpkin pie and pecan pie to mention a few dishes. Volunteering is a common Thanksgiving Day activity, and communities often hold food drives and host free dinners for the less fortunate.
As an annual celebration of the harvest and its bounty, moreover, Thanksgiving falls under a category of festivals that spans cultures, continents and millennia. In ancient times, the Egyptians, Greeks, and Romans feasted and paid tribute to their gods after the fall harvest. Thanksgiving also bears a resemblance to the ancient Jewish harvest festival of Sukkot. Finally, historians have noted that Native Americans had a rich tradition of commemorating the fall harvest with feasting and merrymaking long before Europeans set foot on their shores.


Fun facts about Thanksgiving





• The first Thanksgiving was held in the autumn of 1621 and included 50 Pilgrims and 90 Wampanoag Indians and lasted three days. Many historians believe that only five women were present at that first Thanksgiving, as many women settlers didn’t survive that difficult first year in the U.S.
• Thanksgiving didn’t become a national holiday until over 200 years later! Sarah Josepha Hale, the woman who actually wrote the classic song “Mary Had a Little Lamb,” convinced President Lincoln in 1863 to make Thanksgiving a national holiday, after writing letters for 17 years campaigning for this to happen.
• No turkey on the menu at the first Thanksgiving: Historians say that no turkey was served at the first Thanksgiving! What was on the menu? Deer or venison, ducks, geese, oysters, lobster, eel, and fish. They probably ate pumpkins, but no pumpkin pies. They also didn’t eat mashed potatoes or cranberry relish, but they probably ate cranberries.
• No forks at the first Thanksgiving! The first Thanksgiving was eaten with spoons and knives — but no forks! That’s right, forks weren’t even introduced to the Pilgrims until 10 years later and weren’t a popular utensil until the 18th century.
• Thanksgiving is the reason for TV dinners! In 1953, Swanson had so much extra turkey (260 tons) that a salesman told them they should package it onto aluminium trays with other sides like sweet potatoes — and the first TV dinner was born!
• Thanksgiving was almost a fast — not a feast! The early settlers gave thanks by praying and abstaining from food, which is what they planned on doing to celebrate their first harvest, that is until the Wampanoag Indians joined them and (lucky for us!) turned their fast into a three-day feast!
• Presidential pardon of a turkey: Each year, the president of the U.S pardons a turkey and spares it from being eaten for Thanksgiving dinner. The first turkey pardon ceremony started with President Truman in 1947. President Obama pardoned a 45-pound turkey named Courage, who has flown to Disneyland and served as Grand Marshal of the park’s Thanksgiving Day parade!
• Why is Thanksgiving the fourth Thursday in November? President Abe Lincoln said Thanksgiving would be the fourth Thursday in November, but in 1939 President Roosevelt moved it up a week hoping it would help the shopping season during the Depression era. It never caught on and it was changed back two years later.
• The Macy’s Thanksgiving Day Parade began in 1924 with 400 employees marching from Convent Ave to 145th street in New York City. No large balloons were at this parade, as it featured only live animals from Central Park Zoo.
• Turkey isn’t responsible for drowsiness or the dreaded “food coma.” So what
• is? Scientists say that extra glass of wine, the high-calorie meal or relaxing after a busy work schedule is what makes you drowsy!
• How did the tradition of watching football on Thanksgiving start? The NFL started the Thanksgiving Classic games in 1920 and since then the Detroit Lions and the Dallas Cowboys have hosted games on Turkey Day. In 2006, a third game was added to different teams hosting.
• Wild turkeys can run 20 miles per hour when they are scared, but domesticated turkeys that are bred are heavier and can’t run quite that fast.


Thanksgiving trivia quick facts — the speed round!

• Benjamin Franklin wanted the turkey to be the national bird, not the eagle.
• Americans eat 46 million turkeys each Thanksgiving.
• The heaviest turkey on record, according to the Guinness Book of Records, weighs 86 pounds.
• Californians consume the most turkey in the U.S. on Thanksgiving Day!
• Female turkeys (called hens) do not gobble. Only male turkeys gobble.
• The average turkey for Thanksgiving weighs 15 pounds.
• Campbell’s soup created green bean casserole for an annual cookbook 50 years ago. It now sells $20 million worth of cream of mushroom soup.

According to the U.S. Census Bureau, Minnesota is the top turkey-producing state in America, with a planned production total of 46.5 million in 2011. Six states—Minnesota, North Carolina, Arkansas, Missouri, Virginia, and Indinia—account for nearly two-thirds of the 248 million turkeys that will be raised in the U.S. this year.
The National Turkey Federation estimated that 46 million turkeys — one-fifth of the annual total of 235 million consumed in the United States—were eaten at Thanksgiving.
In a survey conducted by the National Turkey Federation, nearly 88 percent of Americans said they eat turkey at Thanksgiving. The average weight of turkeys purchased for Thanksgiving is 15 pounds, which means some 690 million pounds of turkey were consumed in the U.S. during Thanksgiving in 2007.
Cranberry production in the U.S. is expected to reach 750 million pounds in 2011. Wisconsin, Massachusetts, New Jersey, Oregon, and Washington are the top cranberry-growing states.
Illinois, California, Pennsylvania and New York are the major pumpkin-growing states, together they produced 1.1 billion pounds of pumpkin in 2010. Total U.S. production was over 1.5 billion pounds.
The sweet potato is most plentifully produced in North Carolina, which grew 972 million pounds of the popular Thanksgiving side dish vegetable in 2010. Other sweet potato powerhouses included California and Mississippi, and the top producing states together generated over 2.4 billion pounds of the tubers.
According to the Guinness Book of World Records, the largest pumpkin pie ever baked weighed 2,020 pounds and measured just over 12 feet long. It was baked on October 8, 2005 by the New Bremen Giant Pumpkin Growers in Ohio, and included 900 pounds of pumpkin, 62 gallons of evaporated milk, 155 dozen eggs, 300 pounds of sugar, 3.5 pounds of salt, 7 pounds of cinnamon, 2 pounds of pumpkin spice and 250 pounds of crust.

Three towns in the U.S. take their name from the traditional Thanksgiving bird, including Turkey, Texas (pop. 465); Turkey Creek, Louisiana (pop. 363); and Turkey, North Carolina (pop. 270).
Originally known as Macy’s Christmas Parade—to signify the launch of the Christmas shopping season—the first Macy’s Thanksgiving Day Parade took place in New York City in 1924. It was launched by Macy’s employees and featured animals from the Central Park Zoo. Today, some 3 million people attend the annual parade and another 44 million watch it on television.
Tony Sarg, a children’s book illustrator, and puppeteer designed the first giant hot air balloons for the Macy’s Thanksgiving Day Parade in 1927. He later created the elaborate mechanically animated window displays that grace the façade of the New York store from Thanksgiving to Christmas.
Snoopy has appeared as a giant balloon in the Macy’s Thanksgiving Day Parade more times than any other character in history. As the Flying Ace, Snoopy made his sixth appearance in the 2006 parade.
The first time the Detroit Lions played football on Thanksgiving Day was in 1934, when they hosted the Chicago Bears at the University of Detroit stadium, in front of 26,000 fans. The NBC radio network broadcast the game on 94 stations across the country–the first national Thanksgiving football broadcast. Since that time, the Lions have played a game every Thanksgiving (except between 1939 and 1944); in 1956, fans watched the game on television for the first time.
A lot of cranberries are needed to accompany all that turkey on Thanksgiving. In all, 768 million lbs. (350 million kilograms) of cranberries were produced in the United States last year. Two states — Wisconsin and Massachusetts — were responsible for most of the production, producing 450 million and 210 million lbs. (200 million and 95 million kg) of cranberries, respectively.

How sweet it is
Satisfying America’s sweet tooth takes a few billion pounds of sweet potatoes. Last year alone the United States produced 2.6 billion lbs. (1 billion kg) of sweet potatoes. North Carolina led production with 1.2 billion lbs. (0.5 billion kg).

Great Thanksgiving recipes






Green Chile Cornbread

Author: Nava
Recipe type: Pan quick bread
Cuisine: Vegan / Healthy
Prep time:  
Cook time:  
Total time:  
Serves: 12
This moist vegan cornbread, spiked with green chile peppers, is an ideal companion to bean dishes, stews, and another hearty fare.
  • 1 cup cornmeal, preferably stone ground
  • 1 cup whole wheat pastry flour or spelt flour
  • 1 teaspoon baking soda
  • ½ teaspoon baking powder
  • 1 teaspoon salt
  • 6-ounce container plain coconut yoghurt or ¾ cup applesauce
  • ¼ cup olive oil
  • ⅓ cup unsweetened nondairy milk or more as needed
  • 1 to 2 small fresh hot chile peppers, seeded and minced, or one 4-ounce chopped mild green chillies
  • ½ cup frozen corn kernels, thawed
  • ¾ cup grated vegan cheddar cheese, optional (but highly recommended!)
  1. Preheat the oven to 400 degrees F.
  2. Combine the first 6 (dry) ingredients in a mixing bowl and stir together.
  3. Make a well in the center of the dry ingredients. Pour in the yoghurt or applesauce, oil, and half of the rice milk. Stir until well combined, adding just a bit more nondairy milk if needed to make a smooth, slightly stiff batter, but don’t let the batter be too wet.
  4. Stir in the chillies and corn kernels.
  5. Pour the mixture into an oiled 9-inch-square baking pan. Bake for 20 to 25 minutes, or until the top is golden and a knife inserted in the center tests clean.
  6. Let cool slightly; cut into 3 sections in one direction and 4 in the other to create 12 squares. Serve warm.





Cranberry-Pear Wild Rice Stuffing
Author: Nava
Recipe type: Bread stuffing / Thanksgiving
Cuisine: Vegan / Healthy
Prep time:  
Cook time:  
Total time:  
Serves: 8 to 10
Wild rice adds a wonderful texture to this stuffing, and the slight sweetness of dried cranberries lends a delicious flavor.
  • 2½ cups prepared vegetable broth or 2½ cups water with 1 vegetable bouillon cube
  • ⅔ cup raw wild rice
  • 1½ tablespoons olive oil
  • 1 medium red onion, chopped
  • 1 large celery stalk, diced
  • 2 medium firm pears (such as bosc), cored and diced
  • 4 cups finely diced whole grain bread
  • ⅓ cup dried cranberries
  • ¼ cup finely chopped pecans or walnuts
  • 1 tablespoon salt-free seasoning blend (like Frontier or Mrs Dash)
  • ¼ to ½ teaspoon dried thyme, to taste
  • Salt and freshly ground pepper to taste
  • ½ cup apple or pear juice, or as needed
  1. Bring the broth to a simmer in a small saucepan. Stir in the wild rice, then cover and simmer gently until the water is absorbed, about 35 minutes.
  2. Preheat the oven to 375 degrees F.
  3. Heat the oil in a medium-sized skillet. Add the onion and sauté until translucent. Add the celery and sauté over medium heat until both are golden.
  4. Combine the onion-celery mixture with the cooked wild rice and all the remaining ingredients except the apple juice in a mixing bowl. Stir well to combine.
  5. Drizzle the apple juice in slowly, stirring all the while until the mixture is evenly moistened.
  6. Transfer the mixture to a lightly oiled large shallow baking dish. Bake for 30 to 35 minutes, or until the top begins to get slightly crusty.


Vegetable Bread Pudding


Serves: 6

  • 5 slices crusty, dense whole grain bread, torn into small pieces
  • 1/2 cup unsweetened rice milk or other nondairy milk
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 4 to 5 cups finely chopped vegetables of your choice (see options, below)
  • 1 grated mozzarella- or cheddar-style nondairy cheese
  • 1/4 cup vegan mayonnaise
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon minced fresh dill or 1/2 teaspoon dried
  • 1/2 teaspoon paprika
  • 1/2 teaspoon dried basil or thyme
  • Salt and freshly ground pepper to taste
  • Sesame or poppy seeds for topping

Preheat the oven to 375 degrees F.

Place the torn bread in a mixing bowl and pour the nondairy milk over it. Stir to moisten the bread, then set aside until needed.

Heat the oil in a large skillet. Add the onion and sauté over medium-low heat until the golden and just beginning to turn brown.

Add the vegetables of your choice and just enough water to keep the skillet moist; cover and steam until just tender, 5 to 8 minutes. Drain off any liquid that has remained.

Combine the vegetable mixture with the bread in the bowl and stir in the remaining ingredients. Mix well, then transfer to a shallow 1 1/2-quart baking dish. Sprinkle some sesame seeds over the top.

Bake for 35 to 40 minutes, or until the top is golden and just beginning to turn crusty. Let stand for 5 to 10 minutes, then cut into squares or wedges to serve.



You can use a single vegetable, or combine two or three. You’ll need a total of 4 to 5 cups raw vegetables, prepared as instructed below.

  • Broccoli, finely chopped and steamed
  • Cauliflower, finely chopped and steamed
  • Small zucchini, thinly sliced
  • Peeled and diced eggplant, steamed
  • Firm, ripe tomatoes, diced
  • Corn kernels (cooked fresh or thawed frozen)
  • Mushrooms, cleaned and sliced








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