THANKSGIVING IS ABOUT MORE THAN FOOD
IT’S ABOUT SHOWING GRATITUDE
acknowledge the “big” things, but nothing is too small to be thankful for. You can be grateful the weather is nice and sunny, that you received the package you’ve been waiting for, or that you got out of bed today. Don’t leave out anything when practicing gratitude. Practice mindfulness. Mindfulness is the ability to be fully present and aware of what’s happening around you. So, instead of being overwhelmed by what you need to do tomorrow or next week, focus on the present moment and enjoy the time you spend solo or with your loved ones. Live in the moment and take one day at a time. Tomorrow will surely come, and you only have a limited amount of time in the present. Celebrate your challenges. Sometimes struggles and battles in our lives can weigh us down. But when you persevere and continue to push forward, you will find
success. Challenges help you improve your abilities and resilience, so celebrate the progress you’ve made. Showing gratitude for challenges and negative experiences allows us to acknowledge humility and appreciate growth in our lives. Keep a journal. Writing down the things you’re grateful for will remind you of all the great things you have when other things aren’t going so well. So, keep a journal about what you’re grateful for each day or week — even if it’s just small things at first. Your perspective on life will change, and it will get easier to see the good things and to feel grateful for things you were likely overlooking. Showing gratitude is something we should do every day, all throughout the year — not just during the holidays. So, try to practice mindfulness and gratitude using these tips! Happy Thanksgiving, everyone!
As we prepare for our Thanksgiving feasts, Thursday night football games, and Black Friday shopping, take some time to show gratitude for those around you and for what you have. Here are a few ways to practice gratitude this month. Appreciate everything. Get into the habit of being grateful for the little things in your life. It can be easy to
PROMOTING GOOD HEALTH THROUGH GOOD FATS Determine Which Fats to Avoid
Fats to Avoid in Moderation Two types of fat should be eaten sparingly: saturated and trans fatty acids. Both can raise cholesterol levels, clog arteries, and increase the risk for heart disease.
Fats tend to have a bad reputation when it comes to eating right. Some of this is justified because certain types of fat — and the fat-like substance cholesterol — may play a role in cardiovascular disease, diabetes, obesity, and even cancer. But not all fats are created equal. Some fats are better for you than others and may even help promote good health! But knowing the difference can help you determine which fats to avoid and which to eat in moderation. Consuming Fats From Healthy Sources The type of fats you consume is more important than the quantity. For the overall health of your body, it’s essential to eat plenty of healthy, unprocessed fats. Some of these good fats include the following:
include cold-water fish (salmon, tuna, herring, and anchovies), flax and chia seeds, and walnuts. Monounsaturated fats that come from plant-based sources such as nuts, olives, peanut butter, and avocados.
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Saturated fats are found in animal products and vegetable fats that are liquid at room temperature, such as coconut and palm oils. Others include beef, pork, lamb, veal, the skin of poultry, high-fat dairy products, butter, lard, and bacon fat. Trans fats appear in foods that contain partially hydrogenated vegetable oils and are the worst kinds of fat for you. You can find this in fried foods, margarine, vegetable shortening, baked goods, and processed snack foods.
Monounsaturated fats and omega-3s, which are polyunsaturated fats, improve the type of cholesterol in our bodies, and the dietary reference intake (DRI) for fat in adults is 20%–35% of total calories from fat. That equals about 44–77 grams of fat per day for a 2,000-calorie diet.
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The recommended consumption ratios include: • Monounsaturated fat: 15%–20% • Polyunsaturated fat: 5%–10% • Saturated fat: less than 10% (unless you're on the keto diet) • Trans fat: 0% •
Contact the office for more advice on how much and what types of fats to eat in your diet!
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Polyunsaturated fats, which are essential as our bodies cannot make them,
Cholesterol: less than 300 mg per day
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