Holiday Edition 2025

WELLNESS WAVE NEWSLETTER

GRATITUDE IN THE HOLIDAY SEASON

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THE POWER OF GRATITUDE

Gratitude is more than just saying “thank you” when someone holds the door open or gives you a gift. It’s a mindset, a way of acknowledging the good in our lives, both big and small. Research consistently shows that practicing gratitude can significantly improve both our mental and physical health. From lowering stress levels to improving sleep quality, the benefits of gratitude are far-reaching.

During the holidays, it is especially important to stay mindful of gratitude because it can help us keep perspective. While the season is filled with joy, it can also bring stress, loneliness, or anxiety. Gratitude offers a grounding force, helping us focus on the positives, however small, and shift our attention away from what we lack or what is causing us distress.

FITNESS & GRATITUDE: A POWERFUL COMBINATION

Dan Trongone, Worksite Wellness Coordinator

Gratitude is not just good for your mindset, it can boost your fitness journey too. Here’s how:

Shift from a “Have to” to “Get to” Mindset

Gratitude shifts your mindset. Instead of “I have to work out”, think “I get to move my body and grow stronger”.

Better Performance

Gratitude reduces stress, improves mood, and helps you stay present, so you can train harder and recover faster.

Stronger Community

Thanking your coach or workout buddy builds connection and motivation.

Long-Term Health

Gratitude helps you see the big picture: strength for the future, energy for your family, and confidence for life!

Try This:

Start or end your workout with one thing you are thankful for
Celebrate small wins like showing up or sleeping better
Share gratitude: high-five a partner or thank your coach

Source: https://www.delawarefitfactory.com/blog/fitness-and-gratitude-how-they-work-together

BALANCING HOLIDAY TREATS WITH HEALTHY CHOICES

Marcus Harris, Registered Dietitian

The holidays are meant to be enjoyed and that includes the food! The key is balance. Try to fill most of your plate with nutrient-rich foods like colorful fruits, vegetables, whole grains, and lean proteins. But don’t forget to leave room for your favorite holiday treats. Giving yourself permission to enjoy them helps curb cravings and prevents the “all-or-nothing” mindset that can lead to overeating later.

The “One-Plate” Rule

Instead of returning for seconds (or thirds), aim to fill just one plate with a variety of foods you would like to try. This allows you to enjoy the flavors of the season without going overboard. Remember, the goal is to celebrate with food, not revolve the celebration around it.

Holiday Wellness Strategies

Your wellness goals don’t have to take a backseat during the holidays. With a few mindful adjustments, you can enjoy the festivities and still feel great, both physically and mentally.

Choosing Holiday Treats Wisely

When faced with a dessert table full of sweets, take a moment to be selective. Go for the treats that are unique to the holidays and truly special to you, not just the ones that happen to be there. And when you do indulge, slow down and savor each bite. Enjoyment and mindfulness go hand in hand.

Homemade Over Store-Bought

If possible, opt for homemade goodies. They often taste better, contain fewer additives, and can be made with more wholesome ingredients. Plus, baking your own treats adds a personal touch to the holiday experience.

View Healthy Fall Recipes

PRACTICING GRATITUDE OVER THE HOLIDAY

Claribel Gill, Lamp Counselor

While it’s easy to get caught up in the rush of the season, there are simple ways to make gratitude a more consistent part of your holiday experience.

Create a Gratitude Ritual

Set aside time each day to reflect on the things you’re thankful for. This can be done in the morning to set a positive tone for the day or before bed to end the day on a grateful note. Try writing them down in a gratitude journal or simply take a moment to think about them quietly.

Be Present

One of the best ways to practice gratitude is by being fully present in the moment. Whether you’re enjoying a meal with family or taking a walk in the winter air, take time to savor the experience. Appreciate the little things, the laughter of loved ones, the beauty of a snowy landscape, or the comforting taste of your favorite holiday food.

Express Gratitude to Others

Show appreciation for the people around you. A handwritten note, a heartfelt “thank you,” or a small act of kindness can go a long way. Expressing gratitude to others not only strengthens your relationships but also reinforces your own sense of gratitude.

Shift Your Focus

If you find yourself overwhelmed by the demands of the season, try to shift your focus to what you have, rather than what you lack. Instead of stressing about the perfect gift or the perfect holiday celebration, remind yourself of the love and warmth already present in your life.

Practice Gratitude During Challenges

The holidays aren’t always perfect, and you may face challenges such as strained family dynamics or financial worries. However, even in these moments, there is usually something to be grateful for. Whether it’s the opportunity to learn, the support of a friend, or the simple fact that you are alive and breathing, find something to hold onto. This can be a powerful way to maintain balance and perspective.

Source: https://www.piperpartners.com/blog/lifestyle-living/staying-mindful-of-gratitude-during-the holidays/#:~:text=But gratitude has been shown,and improve our overall health