Mediation Advantage Services - February 2020

You Try It: Using your own spices, have a spice-blending competition. Taste-test the creations and decide which recipes are good enough for a repeat and which ones will go down in family history as lofty experiments. Who knows? You may just discover your family’s next favorite meal. MEXICO: THE LUNCH Diners in Mexico often step away from the hustle and bustle of their busy days to enjoy their largest meal of the day: lunch. Though it may surprise you, this cultural tradition has surprising health benefits. Nutritional experts point to making lunch the largest meal of the day as the healthiest dining option, especially to control weight. More calories at lunch keep hunger at bay, which means less afternoon snacking and fewer daily calories overall, according to the American Journal of Clinical Nutrition. You Try It: Short of packing bigger lunches for your kiddos, try out this style of eating during the weekends. Enjoy large, family-style midday meals and smaller dinners with your loved ones on Saturdays and Sundays to reap the nutritional benefits of a large lunch. STICK A FORK IN IT HEALTHY EATING HABITS FROM AROUND THE WORLD

In the U.S., there’s nothing we love more than our large meat-and- potatoes dinners, but, according to nutritional experts, American-style meals are expanding our waistlines and leading to chronic medical conditions. Push back against these unhealthy habits by checking out these healthier food traditions from around the globe that your whole family will enjoy. JAPAN: THE APPEARANCE In Japanese culture, an emphasis is placed on the look and color of the meal instead of the portion size. Japanese chefs opt for smaller portions of colorful fresh fruits, vegetables, and fish to create gorgeous, nutrient- packed meals. The result is a dish that is as beautiful as it is nutritious. You Try It: Learn the art of making sushi and other Japanese meals with your family. See what creative combinations your family can create, and vote for the best one! As an added bonus, since portions are small, meals are easily transportable to school and work. INDIA: THE SPICE Delicious spices comprise the bold flavors in traditional Indian dishes, and many even boast health benefits. Common ingredients like ginger and turmeric can decrease inflammation in the body while curry powder can aid in digestion and strengthen your bones and heart.

For more information and tips on how to transform your eating habits, visit


IMPROVE SLEEP AND STRENGTHEN RELATIONSHIPS WITH GRATITUDE JOURNALING Gratitude journaling — when your writing focuses on identifying what you feel grateful for and counting your blessings — has been found to improve sleep, reduce stress, and improve interpersonal relationships, according to NPR. Journaling is so healing, and if you haven’t yet tapped into its power, this is the time to do it. Whatever you are going through — be it a divorce, family death, or mediation — journaling can help you process your experiences and feelings and, ultimately, find healing. _______________________ WE PUT FAMILY FIRST Speaking of strengthening relationships, our practice focuses on family first. We help clients who may need guidance with divorce, family mediation, adoption, elder law, or estate planning. As a small local business, our firm thrives on referrals. Thank you for your referrals, and please continue to tell your friends and family about us!

If you don’t have a journaling habit, it may be time to start one. Research into the effects of journaling has found many powerful benefits of the practice. As clinical psychologist Dr. Shelley Sommerfeldt points out, “Just like talking to someone about feelings, experiences, and emotions, journaling can also allow for the release of these thoughts and allow you to emotionally process what you’ve been dealing with.” Here are three ways journaling benefits your health. BOLSTER YOUR EMOTIONAL WELL-BEING Studies on the practice of journaling have shown positive connections to cognitive and emotional well-being. Because writing engages both sides of the brain, you have better access to your intuitive side and can express your feelings more easily through journaling. REDUCE STRESS AND ANXIETY Journaling allows for an open and honest expression of your feelings. Instead of keeping all those thoughts and emotions stored up in your head, you’re able, through the act of writing, to process and relieve yourself of holding onto them. 2

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