Lifestyle Tips — Mother Earth Products

The Ultimate Guide to Healthy Snacks for On-the-Go 0

Why Healthy Snacks Matter on the Go

In today's fast-paced world, finding the time to eat a balanced meal can be challenging, especially when you're constantly moving. Whether commuting to work, running errands, or traveling, it's easy to reach for quick, unhealthy options that provide little nutritional value. However, incorporating healthy snacks into your routine can be a game-changer. Healthy, on-the-go snacks offer the convenience you need and provide essential nutrients that keep your energy levels steady throughout the day.

By choosing wholesome snacks, you can avoid the temptation of high-sugar, high-fat alternatives that often lead to energy crashes and hunger pangs shortly after consumption. Healthy snacks help bridge the gap between meals, support your overall health goals, and keep you fueled no matter where your day takes you. With a variety of nutrient-dense options available, like the ones offered by Mother Earth Products, you can make healthy snacking a convenient and satisfying part of your daily routine.

Benefits of Healthy Snacking

Healthy snacking offers a range of benefits that go beyond simply satisfying hunger. When you're constantly on the go, choosing snacks that provide lasting energy and nourishment without spiking your blood sugar levels is essential. Here are some key benefits of incorporating healthy snacks into your daily routine:

• Sustained Energy Levels: Healthy snacks rich in fiber, protein, and healthy fats provide a slow and steady release of energy. This helps prevent the mid-day energy slumps that come from consuming sugary or processed snacks. Nutrient-dense options like nuts, seeds, and freeze-dried fruits are excellent choices for maintaining consistent energy throughout the day.

• Supports Weight Management: Choosing wholesome snacks can help you avoid overeating during meals. By preventing extreme hunger, healthy snacking keeps you in control of your portion sizes at mealtime, making it easier to maintain a balanced diet and manage your weight effectively.

• Improved Focus and Mental Clarity: The right snacks can help improve concentration and cognitive function. Whole foods packed with vitamins, minerals, and antioxidants, such as freeze-dried fruits or vegetables, fuel your brain and keep you sharp, especially during long workdays or while traveling.

• Curbs Unhealthy Cravings: Having healthy snacks on hand makes you less likely to reach for junk food. Snacks like freeze-dried peaches or trail mix provide a natural sweetness or satisfying crunch without the excess sugar and artificial ingredients found in many processed snacks.

• Convenience and Portability: Healthy snacks from Mother Earth Products are designed with busy lifestyles in mind. Their wide selection of freeze-dried fruits, nuts, and vegetables are nutritious and portable, making it easy to stick to your health goals, no matter where life takes you.

Healthy snacking does not fill the gap between meals—it enhances overall well-being and ensures mindful choices throughout the day.

Top Healthy Snacks for Busy Lifestyles

When you're constantly on the move, having the right snacks at your fingertips can make all the difference. Choosing healthy, nutrient-dense snacks ensures you're fueling your body with what it needs to stay energized and focused throughout the day. Here are some of the top healthy snacks that are perfect for busy lifestyles, all available from Mother Earth Products:

• Freeze-Dried Fruits: Freeze-dried fruits like peaches, strawberries, and apples are light, portable, and packed with vitamins. They maintain their natural sweetness without the need for added sugars, making them an excellent option for a quick energy boost. They're perfect for snacking alone or adding to oatmeal, yogurt, or smoothies.

• Dried Vegetables: For those craving something savory, dried vegetables like broccoli, carrots, or green beans offer a crunchy, satisfying snack that's low in calories but rich in nutrients. You can eat them straight out of the bag or add them to salads and soups for an extra boost of flavor and texture.

• Instant Hummus Mix: A unique and delicious snack option, instant hummus mix is a quick and easy way to enjoy a protein-packed dip on the go. Just add water, and you have a smooth, flavorful hummus that pairs perfectly with dried vegetables or crackers. It's a convenient and healthy snack that's both portable and filling.

• Dried Legumes: Dried legumes like lentils or chickpeas are another excellent snack option. They're high in protein and fiber, making them a perfect choice for those looking to stay fuller for longer. Add them to salads or enjoy them as a crunchy snack.

These healthy snacks from Mother Earth Products ensure you're always prepared, even on your busiest days. Simply pack them in resealable bags or containers, and you're good to go!

How to Pack Your Snacks Efficiently

Packing snacks efficiently is crucial when you're on the go, whether it's for a busy workday, a hike, or a long trip. The goal is to ensure your snacks stay fresh, portable, and accessible whenever hunger strikes. Here are some tips for packing your snacks, with a focus on the convenient and nutritious products available from Mother Earth Products:

• Use Resealable Bags or Containers: Invest in resealable bags or reusable containers to keep your snacks fresh and portable. Freeze-dried fruits and vegetables, such as freeze-dried peaches or dried carrots, are lightweight and easy to pack in small portions. Resealable bags are perfect for keeping these snacks crunchy and preserving their flavor.

• Portion Control for Convenience: Pre-portion your snacks into individual servings to avoid overeating and ensure you have the right amount of food to keep you energized. For example, pack a single serving of freeze-dried fruit or a small container of instant hummus mix so you can quickly prepare it whenever you're ready for a healthy dip.

• Mix and Match for Variety: Even if you're short on time, you can still have a variety of healthy snacks by mixing different freeze-dried fruits and dried veggies in your container. Pair freeze-dried strawberries with dried green beans, or pack some dried sweet potatoes with instant hummus mix for a filling and nutritious snack.

• Stay Eco-Friendly: Using eco-friendly containers, such as glass jars or reusable silicone bags, keeps your snacks fresh and reduces waste. These containers can be easily cleaned and reused, making them a sustainable choice for your snacking needs.

By planning ahead and packing snacks from Mother Earth Products efficiently, you ensure that you're always ready with nutritious options that are easy to carry, whether you're at the office, in the car, or exploring the outdoors.

Healthy Snack Pairings for Maximum Nutrition

Pairing different healthy snacks can provide a balance of nutrients that keeps you energized and satisfied throughout the day. By combining complementary ingredients, you can create delicious and nutritious snacks. Here are a few snack pairings using products from Mother Earth Products that will help you maximize your nutrition while on the go:

• Freeze-Dried Peaches with Almond Butter: Pair freeze-dried peaches with almond butter for a sweet and creamy combination. The natural sweetness of the peaches complements the rich, protein-packed almond butter, providing a filling and satisfying snack. This combination offers a blend of fiber, protein, and healthy fats.

• Dried Carrots with Instant Hummus Mix: Dried carrots are crunchy and packed with vitamins, making them a perfect match for instant hummus mix. This combination offers a boost of beta-carotene and fiber, along with the protein and healthy fats in the hummus, making it a great snack for mid-day energy.

• Freeze-Dried Strawberries with Dried Broccoli: If you're looking for a light but nutritious snack, pairing freeze-dried strawberries with dried broccoli offers a combination of vitamin C, fiber, and antioxidants. It's a great way to get a sweet treat while also sneaking in some nutrient-rich vegetables.

• Dried Sweet Potatoes with Freeze-Dried Apples: This pairing gives you the best of both worlds: the earthy, slightly sweet flavor of dried sweet potatoes and the tangy, crisp taste of freeze-dried apples. Together, they provide a satisfying mix of vitamins, fiber, and complex carbohydrates to keep you full and energized.

By mixing and matching products from Mother Earth Products, you can create snack pairings that deliver balanced nutrition and keep your energy levels up throughout the day. These pairings are easy to pack and perfect for a busy lifestyle, ensuring you always have healthy options within reach.

Conclusion - Making Healthy Snacking a Habit

Healthy snacking doesn't have to be complicated or time-consuming. By keeping a variety of nutritious, on-the-go options from Mother Earth Products at your disposal, you can easily maintain your energy levels and stay satisfied throughout the day. Whether you're commuting, working, or traveling, having the right snacks on hand can help you avoid unhealthy cravings and stick to your wellness goals.

Incorporating healthy snacking into your daily routine is more than just filling the gaps between meals—it's a way to nourish your body with essential nutrients, improve focus, and support overall well-being. Products like freeze-dried fruits, dried vegetables, and instant hummus mix make it easy to snack smart without sacrificing taste or convenience.

By planning ahead and packing your snacks efficiently, you can make healthy snacking a habit that fits seamlessly into your busy lifestyle. So, stock up on your favorite snacks from Mother Earth Products and enjoy the benefits of wholesome, delicious foods that keep you fueled and feeling great, no matter where the day takes you.

How to Make Resolutions That Will Stick In 2018 0

The majority of us like to make resolutions every new year, but if you’re like me and most of us, you want to be in better shape, begin healthy eating, and start exercising. Maybe your goals are to lose weight, save more money, be happy, and advance your career? Sadly, only 8% of people are successful in sticking to their resolutions.¹ If you want to be in this top crop of people, use these techniques to make resolutions that stick.

8 Reasons Why You Should Adopt Meal Planning in 2018 0

Having a plan makes it easy to follow through with your commitment to healthy living, because it removes the need to make a decision, and indecisiveness derails your progress by a huge percentage. Here are 8 reasons why you should plan your meals in advance.

9 Science-Backed Ways to Reduce Stress During the Holidays 0

In theory, the holidays are all about relaxing and finally spending some quality time with the people we love. After all, 'tis the season to be jolly. But, between the long gift shopping lists and the back-to-back visits, we often struggle to make ends meet and end up feeling more stressed than we were, to begin with.
However, nothing should ruin an opportunity to eat, drink and have fun with friends and family, especially around the most magical time of the year. That's why we've rounded up the nine most efficient (may we add, science-approved) ways to reduce stress during the holidays.
1. Take Deep Breaths
Are the holiday party duties weighing you down? Then, take a moment to breathe! According to research⁽¹⁾, taking deep breaths lowers cortisol levels in your body, reducing stress and anxiety along the way. Not only that but breathing slowly⁽²⁾ can also decrease your blood pressure and help you get rid of holiday stress sooner than later.
2. Switch to Tea
Sipping on spiked hot chocolate or wine is part of the holiday fun, no doubt. But, a little too much of the thing can actually do more harm than good. In fact, rather than “calming your nerves,” excessive drinking can significantly lower the brain's resistance to stress⁽³⁾.
An easy way to avoid this is to switch to tea. Black tea⁽⁴⁾, in particular, is reported to reduce post-task stress, while contributing to stress recovery. That means that there's finally an accessible, healthy way to relax after a stressful holiday shopping spree or a last-minute cooking craze.
3. Listen to Seasonal Tunes
Stressing over the holiday menu? Then, turn up the music and let the ideas flow. Experts⁽⁵⁾ claim that listening to relaxing music slows down your heart rate and reduces blood pressure and anxiety. That occurs because music triggers various anxiolytic mechanisms⁽⁶⁾ in the body, which are usually suppressed in the presence of stressors. So, now you have another reason to crowd your house with those cheery holiday tunes.
4. Light Those Scented Christmas Candles
Even though they're often ignored, certain scents,⁽⁷⁾ such as lavender, can work wonders on stress. From sparking pleasant childhood memories to evoking certain emotions, these scents trigger parts of the nervous system which are related to calmness and relaxation. So, next time you're feeling overwhelmed with your holiday to-do list, light a couple of scented candles and let the soothing scents take it from there.
5. Get Moving
OK sure, working out is a surefire way to sculpt a wow-worthy physique. But, it turns out that there's so much more to exercise⁽⁸⁾ than we thought. Taking a walk or pounding the pavement for a quick jogging sesh can also help you cope with all the holiday stress. That occurs because physical activity boosts norepinephrine⁽⁹⁾ levels, an organic chemical that regulates the brain's response to stress⁽¹⁰⁾. So, it's high time you sweat your way to stress-free holidays.
6. Get A Good Night's Sleep
While nothing says Christmas quite like a festive, late-night party, it may not be the best way to reduce your holiday stress. According to research⁽¹¹⁾, people who don't get enough sleep tend to be more stressed than those who do. That happens because the brain repairs itself as you sleep. As a result, you interfere with certain parts of the brain and increase stress. Quick power naps⁽¹²⁾ are also a great way to tackle holiday stress, since they lower cortisol levels and eliminate stress.
7. Skip That Second Cup of Coffee
It's no secret that coffee (caffeine, in particular) can enhance mood and alertness, but only when consumed in moderation. That said: a daily cup of Joe can help you go the extra mile if you struggle to take care of everything just in time for the holidays. However, if you're already experiencing some sort of uneasiness, you should not go overboard with this brain juice. One cup is enough. Otherwise, uneasiness may turn into severe anxiety or stress.
With that in mind, experts⁽¹³⁾ recommend you consume no more than 400mg of caffeine a day, which is the equivalent of a Venti-sized cup of coffee. So, make sure you stick to the recommended dosage to avoid aggravating any pre-existing stress symptoms.
8. DIY Gifts For Your Loved Ones
Based on one recent study⁽¹⁴⁾, engaging in crafts is one of the most efficient ways to reduce stress fuss-free. Not only that, but spending money⁽¹⁵⁾ on your loved ones can boost your happiness, further decreasing your holiday stress. So, rather than letting anxiety take over, why not use it to create thoughtful, personalized gifts for your friends and family? Science says you can!
9. Kiss Stress Away
Your bae is going to love this one. Scientists⁽¹⁶⁾ suggest that kissing can help you ease stress during the holidays. According to the report, locking lips with your significant other triggers the release of several chemicals, such as oxytocin. In their turn, these substances inhibit the activity of stress-causing hormones, including cortisol.
Final Thoughts
When holiday-induced stress knocks on your door, take a minute to think about the bigger picture. Christmas is not about catching up with time but spending time with your loved ones. So, instead of fixating on getting things done, turn your attention to what really matters and embrace the season's festive spirit with these nine easy tricks. They take seconds to apply, but can help you create happy, long-lasting memories.

 
References:

1. https://www.ncbi.nlm.nih.gov/pubmed/20617660
2. https://www.ncbi.nlm.nih.gov/pubmed/16765850
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3797525/
4. https://www.ncbi.nlm.nih.gov/pubmed/17013636
5. https://www.ncbi.nlm.nih.gov/pubmed/11796077
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734071/
7. https://www.ncbi.nlm.nih.gov/pubmed/19571632
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
9. https://www.ncbi.nlm.nih.gov/pubmed/8226467
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3131098/
11. https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
12. https://www.ncbi.nlm.nih.gov/pubmed/18077777
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4668773/
14. https://www.ncbi.nlm.nih.gov/pubmed/21448117
15. https://www.ncbi.nlm.nih.gov/pubmed/18356530
16. http://www.nbcnews.com/id/29187964/ns/health-behavior/t/mwah-kissing-eases-stress-study-finds/#.WiBlQ0pl_IU

How To Prepare For Traveling For The Holidays 0

This season is a perfect opportunity to spend time with your family. It's also a wonderful opportunity to teach your children selflessness by sharing family dinners and giving gifts. You can also utilize this time to reflect on the good memories of the year and plan for the new year. Are you considering traveling over the holidays, but are stuck on what to do? Where do you start from?
Planning a trip can be daunting. It is easy to get overwhelmed with the process, especially if this is your first trip. You need to plan well, so that you don’t arrive at your destination and realize that you forgot something important. Here is a guide on how to make your planning less overwhelming.
Select your destination
Where do you want to go? Knowing where you want to go is the first critical task. A definite goal makes it easier to plan and commit to it.¹ Don’t select a destination without proper research. Check out the security and weather conditions first to avoid disappointments and adverse outcomes.² Also, keep in mind how long you will to be away to determine the total cost of the trip.
Set up a budget
Now that you’ve decided where you want to go and for how many days, nail down to how much money you need for the entire trip. Research the cost of air ticket, accommodation, and trips at the destination. This will help to estimate the total amount you need for the trip.¹ Check for travel deals at travel agencies. You may get better deals that come in a package that will save you some dollars.³ Ensure that you have a limit of what you’re willing to spend on the holidays, so that you don’t have to repay debts in January because you strained your budget.¹
Prepare your traveling documents
Depending on your destination, you may need a visa. Apply for a visa early enough to avoid any delays.² It can take about 6 weeks to get a passport. If you already have one, check to see if it’s valid. Your passport needs to be valid at least 6 months after your return date.³ Check the expiration date before you travel, because it can be a lengthy process to get it renewed. Also, get travel insurance to cover you for the trip. In case anything happens, you’ll be sure that the insurance will cover the expenses.³
Yes, you may be healthy at the moment and think that you don’t need travel insurance, but you just never know what may happen. Life is uncertain, plus the insurance is not only for medical protection.⁴ It also covers when your flight is canceled, if your camera breaks, or if something gets stolen, or if a family member dies and you have to go back home.
Book your flight and accommodation
Planning will ensure that you know the exact dates that you will be at your destination. Book your flight and accommodation in advance to get to get the best packages and airfares. Select early morning flights or late in the day flights because they are less likely to have delays.³
Before you book, check if you can get cheaper deals.¹ Use Google flights to find the cheapest flights and compare the desired travel dates.⁴ Also, some travel agencies offer packages for flight and accommodation. Be on the lookout and shop around booking sites to get as many options as possible before settling on one.³
Book accommodation for the days you’ll be spending at the destination. If you’re staying for a few days, you can book a room for the entire trip. If you’re going to stay there long term, then just book for a few days. Consider taking package deals, which at peak seasons tend to be competitive.²
Take the necessary immunization
Check if you need to take any vaccinations before you travel, depending on your destination.¹
Prepare a traveling checklist
Have a checklist of what you need to do before and during the trip. Pay bills before going for the holiday and organize with a neighbor to collect your mail in case you plan on staying for a long time.² Ensure you have copies of your travel documents in case they get lost.
Packing
Start packing three days before the trip and check off items from your luggage checklist as you add them into the suitcase.³
Flights have rules about the liquids and gels you can carry onboard, so select small containers.³ Choose a suitcase with better quality and the appropriate weight. Check its construction and the style of its wheels.²  Get good backpacks with comfortable straps that protect your laptop and are comfortable to carry in the airport.⁴ If you have regular medication for a preexisting condition, ensures that you carry enough and even extra, in case you lose some of them or stay for an extra couple of days.
Prepare your activities beforehand
Planning your trip will help you find out what activities you can do. and book reservations for the activities if need be. Check out how much they cost and plan how to pay for them in advance.⁴
Prepare for the unexpected and every eventuality
Anything can go wrong. You need to know and be aware of any challenges that could occur during your trip and prepare ways to handle them in advance.

• To make payments oversees easy, inform your card companies that you’re traveling so that the payments that you make don't get flagged and your card gets blocked.³ Carry with you several methods of payments and have some local currency and credit and debit cards to cover any unexpected costs.⁴
• Check the weather of the city or the country you’re visiting. You need to be ready for any extreme weather changes, such as unseasonably cold weather or extremely hot weather.² Planning accordingly, and always pack an extra change of clothes.
• You may have booked your trip early enough, and all systems were okay; however, life is dynamic and things change quickly. Stay informed and keep up with the current news of your destination to avoid any eventualities, like weather changes or political instability.²
• Leave early enough for the airport, because of traffic jams and security checks, to counter any delays ahead.³
• If you’re connecting within cities, book flights with some time in between to cater to any delays or weather problems.
• Avoid picking peak travel dates, such as the Wednesday that is the eve of Thanksgiving. You can choose to travel on the holiday, since fewer people travel then, to get affordable deals.₂
• However, for Christmas and New Year, the peak dates vary depending on the days of the week they fall on. Just select dates that will not be too expensive to travel. If you’re not sure, check for packages that have flexible travel dates that have a good combination for the best deal. ³
• Use a ride service in the airport, such as Uber, taxis, or airport shuttles. Avoid going with your car to avoid paying for parking or inconveniencing a family member to give you a ride to the airport. Uber is a fast and inexpensive option.⁴
• In case you plan to drive abroad, be aware of the traffic rules before you drive.³
• Fill in the emergency contact details on the passport so that your family members can be contacted in case of emergencies.
• Leave the details of your flight and trip accommodations with a relative or friend so that they can contact you in case of emergency.²

Planning for a holiday is exciting, but taxing at the same time. Plan to get things done in advance to enjoy the trip and avoid disappointments.
Now that you have all in check, go ahead, and have some fun. Keep in mind the the real meaning of this holiday season, which is to spend time with family and be grateful for what the year has been
Enjoy.

 
References

1. https://www.nomadicmatt.com/travel-blogs/planning-a-trip/
2. https://www.racq.com.au/travel/holiday-preparation/travel-checklist
3. https://www.smartertravel.com/2017/06/19/10-tips-holiday-travel/
4. http://thisismyhappiness.com/2016/11/21/how-to-prepare-for-holiday-travel/

7 Amazing Benefits of Having Gratitude 0

When was the last time you sat down and reflected on what you’re grateful for? Thanksgiving is fast approaching. It is that time of the year where people reflect on what they are thankful for. It’s good to celebrate Thanksgiving every year; however, being grateful every day of the year has tremendous benefits. You don’t need to wait for just one day to express your gratitude. It should be an ongoing practice. Cultivating the practice of gratitude every day does not cost much time or any money, yet the benefits are just out of this world. Let’s look at these benefits you can reap by being grateful every day.

Strengthens your relationships

Gratitude has a direct impact on how you socialize with others.¹ You tend to be empathetic and are in a position to help others out or give them emotional support.¹ A grateful person is kind to others, less likely to be aggressive even when given negative feedback, and rarely have the desire to seek revenge.³  Furthermore, looking at the positive side of others and appreciating the little things they do can make your relationships stronger. Even journaling about your significant other will bring positive outcomes. Showing appreciation helps you to attract new friends. When you express gratitude to a new friend, they are more likely to seek an ongoing relationship.²

Improves your physical health

Grateful people encounter fewer aches and pains and tend to be healthier than other people.³  They are more likely to be conscious of their health and well being. They exercise, eat healthy, and go for regular checkups with their doctors.³

Improves your mental health

Grateful people who have a positive outlook on life tend to be happy.² Gratitude reduces the release of toxic emotions such as envy, frustration, and resentment; therefore, gratitude increases happiness and reduces depression.³ According to research, teenagers who were positive were better behaved in school and more hopeful about life.² Grateful schoolgoers also had better performance in school than their unappreciative counterparts. This is because they were less depressed and more satisfied with life.²

Good for your heart

Gratitude boosts your well being and has a direct impact on your heart health.¹ Being appreciative triggers the release of positive emotions that improve the heart rate.² Having a positive outlook on life lowers your blood pressure.¹ Therefore, gratitude can be beneficial to the treatment of hypertension.³ It can also reduce the likelihood of sudden deaths of patients with congestive heart failure and coronary artery disease. According to a study, grateful people had better heart health, owing to reduced inflammation and healthy heart rhythms.³

Better immune system

Being grateful improves your immune function. There is less inflammation and fatigue, which is aggravated by high stress levels and pessimism.² Research shows that stress hormones, such as cortisol, are 23% lower in people who express gratitude. Being grateful levers positive emotions that have direct benefits to the immune system.¹ A study revealed that optimistic law students, from the University of Utah, had more immune-boosting blood cells than those who were pessimistic.²

Boosts your mood

Being grateful has a lot to do with the way you perceive and interpret life, especially if you’re rarely in a depressed mood.¹ According to research, when you think about what you are grateful for, it triggers the calming part of the nervous system. In return, it releases feel good hormones, such as serotonin and oxytocin, and reduces stress hormones, such as cortisol.¹  The feel good hormones improve your mood and help you bond with others. Gratitude helps boost the feeling of belonging and decreases stress levels.²

Make you sleep better

Losing sleep and you don’t know why? Check out your gratitude levels, because gratitude facilitates a good night’s sleep.¹  Writing down what you’re grateful for before you drift off to sleep, can help fall asleep faster and sleep longer.² Spend 15 minutes each day to write a few grateful sentiments before going to bed.³
Now that you know the benefits, what’s next?
The majority of us may need to learn to express gratitude; so, don’t beat yourself up if you have been grumpy, always complaining, and looking at the unfavorable side of things. The habit of gratitude can be learned.¹ Here’s how to go about it.

Stop comparing yourself to others

Comparing what you do or who you are with other people is a recipe for unhappiness. Let’s face it, there will always be someone who is better than you or more advantaged than you.¹ All you need to do is to count your blessings. It could have been worse. Be thankful for what you have, and build up slowly to what you what to become.

Have a gratitude journal

Journaling is a great way to learn gratitude. It may be difficult at first, but it will be worthwhile.⁴ You may feel that you have nothing to be grateful for. Just find one little thing every day that you appreciate and focus on just that. Pen it down and forget all the bad.
Writing down positive events every night before you sleep lowers your stress levels and gives you a sense of calmness. Do this every night until it becomes a habit.⁴ On the days that you feel depressed, go back to read your journal and you’ll feel better. Continue with this every day, and you’ll be surprised how gratitude can transform your life.¹

Have a gratitude ritual

At the end of each day, reflect on what you’re grateful for. Set aside 15 minutes every day for this. Note down 5-10 things that you’re grateful for in your gratitude journal. At the end of every end week, go through what you have noted throughout the week. You can go to a quiet place for this. Repeat this every month to create a gratitude ritual. By the time Thanksgiving comes, the culture of thanksgiving will be deeply embedded in you.
There many benefits of making gratitude a daily practice: from improving your overall well being, to improving your immune system, to enhancing your relationships. It is an overlooked tool that can enhance the quality of your life. This Thanksgiving take a few minutes to focus on what you have, and stop complaining about what you don’t have. You’ll see an improvement in your satisfaction with life. If you need just one reason for gratitude, take this and run with it; gratitude makes you sleep better and longer.
What are you grateful for this year? Express it in the comment section below.

 
References

1. https://www.today.com/health/be-thankful-science-says-gratitude-good-your-health-t58256
2. https://www.huffingtonpost.com/2014/07/21/gratitude-healthy-benefits_n_2147182.html
3. https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#46a755a8183c
4. https://www.huffingtonpost.com/lauren-jessen/gratitude-journal_b_7745854.html