Smoothie: Grateful Good Morning (Ep.1)

Smoothie: A blend of raw reactions & candor | Life in Action: Applying Wellness Wisdom

Contents:

• Smoothie: A blend of raw reactions & candor → Episode 1: Grateful Good Morning

• Life in Action: Applying Wellness Wisdom

  • Evidence-Based Practice 1: Gratitude Journaling

  • Evidence-Based Practice 2: Mindful Eating with Smoothies

  • Evidence-Based Practice 2: Building a Supportive Community ("Tribe")

Section 1: Smoothie →A Blend of Raw Reactions & Candor

Dive into our video series where candid discussions meet daily rituals. Over morning smoothies, join us for raw, unfiltered conversations that blend life's essential ingredients—wellness, wealth, and everything in between. It's where personal journeys, practical advice, and the pursuit of happiness converge, one sip at a time.

Episode Summary

• Dr. Zoe Hart and Dr. Ali Reign incorporate gratitude journaling into their daily routine, exemplified by their morning conversation that focuses on expressing appreciation for each other, their lives, and the simple act of waking up together, which aligns with evidence-based practices emphasizing the mental health benefits of gratitude journaling.

• Their discussion on substituting coconut milk with alkaline water in their smoothie not only reflects mindful eating practices but also highlights their commitment to making healthy dietary choices, demonstrating how smoothies can serve as a tool for mindful eating by consciously choosing ingredients that promote wellness.

• The couple emphasizes the importance of building a supportive community or "tribe," sharing their gratitude for having people in their lives who support their vision of happiness and well-being. This practice resonates with evidence-based findings that underline the significance of a supportive social network in enhancing mental and emotional health.

Life in Action→ Applying Wellness Wisdom

Check out the practices below.

1. Gratitude Journaling

Description:
Gratitude journaling is a powerful tool to enhance your mood and outlook on life. By simply writing down three things you're grateful for each day, you focus on the positive aspects of your life, which can transform your perspective and overall happiness.

Evidence:
A seminal study by Emmons and McCullough (2003) in the "Journal of Personality and Social Psychology" revealed that participants who wrote about gratitude were more optimistic and felt better about their lives than those who focused on irritations or neutral events. They even reported fewer physical complaints and spent more time exercising.

Implementation:
Start by setting aside a few minutes each morning or evening to jot down three things you’re grateful for. These can be as simple as a sunny day, a delicious smoothie, or the presence of a loved one. The key is consistency; make this practice a daily ritual to truly reap its benefits.

References:

• Emmons, R.A., & McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.

2. Mindful Eating with Smoothies

Description:
Mindful eating is about fully experiencing your food—how it tastes, smells, and feels. Using your morning smoothie as a practice tool, you can cultivate a deeper appreciation for your meals and improve your relationship with food.

Evidence:
Research suggests mindful eating can decrease binge eating, promote weight loss, and improve symptoms of depression. A study by Framson et al. (2009) found that mindfulness is associated with a more healthful relationship with food and eating.

Implementation:
When drinking your smoothie, do so without distractions. Notice the color, the texture, and each flavor component as you sip. Reflect on the ingredients, their origins, and the nourishment they provide. This not only enhances the enjoyment of your smoothie but also promotes a healthier, more conscious approach to eating.

References:

• Framson, C., Kristal, A. R., Schenk, J. M., Littman, A. J., Zeliadt, S., & Benitez, D. (2009). Development and validation of the Mindful Eating Questionnaire. Journal of the American Dietetic Association, 109(8), 1439-1444.

3. Building a Supportive Community ("Tribe")

Description:
Having a supportive community, or "tribe," plays a crucial role in your mental and emotional well-being. These connections offer a sense of belonging, support, and shared joy, significantly impacting your happiness and resilience.

Evidence:
Research underscores the importance of social connections for psychological health. A meta-analysis by Holt-Lunstad, Smith, and Layton (2010) showed that stronger social relationships are associated with a 50% increased chance of longevity, emphasizing the role of social bonds in promoting health and well-being.

Implementation:
Actively seek and nurture relationships with individuals who share your values and outlook on life. This can be through community groups, hobby-based gatherings, or online platforms. Make an effort to reach out, engage in meaningful conversations, and support one another in your wellness journeys.

References:

• Holt-Lunstad, J., Smith, T. B., &

Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.

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