National Gratitude Month

November 2020

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Be Grateful

National Gratitude Month is observed annually in November!

Showing gratitude is a way for us to focus on the positive aspects of our lives and to steer away from negativity. Research has shown that gratitude can enhance our mood, decrease stress and improve our overall level of health and well-being. Gratitude is more than simply saying "thank you" and can give us a deeper connection to our loved ones and the world around us!

Ways to Show Gratitude

1. Keep a Gratitude Journal - Write down a few things you are grateful for first thing in the morning or before you go to bed at night!

2. Send a "Thank You" note - This can be handwritten, in a card or even an email. Expressing to others that you are grateful for them will not only make you feel good, it will make them feel appreciated.

3. Be Mindful - To put it simply, mindfulness is being present in the moment while maintaining openness, curiosity, and acceptance. By being fully attentive during each moment in your life, you will spend less time worrying and dedicate more time to being truly grateful for each moment.

4. Clean Up After Yourself - By keeping your space tidy, it shows you appreciate the space you have. When you keep shared spaces clean, it shows that you respect your family, friends and co-workers' space.

Combine Gratitude with Meditation

The Gratitude Meditation (10min.) - The BE ULTIMATE Podcast (Ep51)

This simple food may help you live to 100

Just good old-fashioned beans

Blue Zones are areas of the world where people live longer than the average lifespan. One Blue Zone is Costa Rica’s Nicoya Peninsula. For people that live on the Nicoya Peninsula, their day might begin with a warm corn tortillas stuffed with savory black beans.

Another Blue Zone is the Italian island of Sardinia. For people living in Sardinia, lunch might be a steaming bowl of minestrone, packed with fava beans, cranberry beans and chickpeas.

A Japanese island, Okinawa, is yet another Blue Zone. Individuals in Okinawa might have a tasty stir-fry with green beans, soybeans or mung bean sprouts for dinner.

In 2004, a study of people 70 years or older in three different cultures around the world found that for every two tablespoons of beans per day individuals consumed, they reduced their risk of dying by 8%.

Beans not only provide complex carbohydrates, proteins and trace minerals, they also supply the fiber our microbiomes require, boosting our immune systems. Next time you are making a delicious meal for your family, try and incorporate some beans into your dish!


Cook time: 1 hour

Servings: 6


  • 1 lb. dried kidney beans, soaked overnight (or three 15-oz. cans, drained)
  • 1 cup low-sodium vegetable broth
  • 1 chayote squash, diced
  • ½ carrot, peeled and diced
  • 3 red, orange or yellow sweet peppers, seeded and diced
  • 2 large potatoes, peeled and diced
  • 2 tsp. chopped cilantro
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • Salt and pepper (optional)


  1. If using dried beans, drain and rinse the beans; discard the soaking water.
  2. Place beans in a large pot and add vegetable broth. Add water, as necessary, to cover beans.
  3. Bring broth to a boil; then immediately turn down to simmer.
  4. Cook for 25 minutes.
  5. Stir in the rest of ingredients; cook for about 25 more minutes, or until beans are tender, stirring occasionally to keep from burning.
  6. Add salt and pepper to taste before serving. Enjoy alone or with tortillas or rice.

Smola Consulting Wellness Speakers Series

Join us!

Smola Consulting is hosting a Wellness Speaker Series Event! We have had the pleasure of listening to Dr. Michael Greger present on Evidence Based Weight Loss, Dr. Darren Morton present The Lift Project and Dr. Caldwell Esselstyn present on “The Arrest and Reversal of Cardiovascular Disease with Nutrition: Fact or Fiction?”

Our last presenter will be Julieanna Hever M.S., R.D., C.P.T. who will discuss plant based nutrition on Wednesday, November 4th at 7:00pm. Click the link below to register!

"Life is like riding a bicycle. To keep your balance, you must keep moving.” -Albert Einstein