fbpx

The Pledge: Day 17 – GRATITUDE

Practice Gratitude

by Holly Cara Price , The Fresh 20 Social Media Manager, featuring Dr. Neha Sangwan

It may seem hard to believe, but being grateful for the blessings you’re given can change your life. If you’re actively making an effort to count your blessings your entire outlook can and will change, and it will attract more good things to you. Per a recent article in Good Housekeeping Magazine, “Academics studying the subject have found that feeling grateful and expressing it decreases stress, increases happiness, and generally makes people feel better about life.”

We spoke with communication expert Neha Sangwan, M.D., about this recently. Dr. Sangwan will publish her first book next year with Hay House to examine how effective communication impacts not only our emotional and mental health, but also our physical health. She’s a physician, coach, author and speaker. The power of gratitude is a subject she discusses at length in the book, and it’s an important part of her daily practice.

Dr. Sangwan says, “Gratitude is one of the most compelling ways to heal, but in the midst of challenging situations, toxic work environments, and tough relationships, we often forget it. Just like smiles and a few deep breaths, gratitude is one of the most abundant, low-cost, high-yield, effective strategies to make yourself feel better in the moment.”

Here are a few quick ways Dr. Sangwan suggests to incorporate gratitude today:

  1. Take a nice deep breath in, focus your attention on someone or something you’re grateful for and smile on your exhale. Do this for three breaths. By consciously guiding your body and thoughts, do you feel different?
  2. Gratitude is often most useful when it seems counter-intuitive to what’s happening around you. For example, many of my patients experience deep healing once they become thankful for their illness or health crisis because it forced them to slow down and re-prioritize what’s most important to them. Even when you face a tough situation, can you find the lesson to be grateful for?
  3. Gratitude presents itself in many forms. Some people are most comfortable writing it in an email or verbalizing it. Others show their appreciation by buying a thoughtful gift. And yet others nurture their loved ones with home-cooked meals or hugs. How do you most often express gratitude? What’s one new way you can show your appreciation today?
  4. Keep a gratitude journal and write down three things you’re grateful for each day. The benefit is that focusing your attention on those aspects of your day will change your perspective.
  5. Gratitude is an invisible bridge that connects us to one another. We all appreciate being appreciated. When other people show you gratitude, do you let it in? Instead of brushing it off, next time, try taking a deep breath and saying THANK YOU.

Gratitude is one of the most powerful and healing emotions, but it may take practice. It’s the key to a peaceful heart. Being thankful is a simple way to ground yourself,” says Dr. Sangwan. “It can shift you from whatever you’re experiencing to a much more peaceful place. It changes your perspective and reconnects you to yourself as well as others.

Give it a try for a few days and see how you can achieve a fundamental shift in the way you see the world.

What are you grateful for? Let us know in your comments below.

Dr. NEHA SANGWAN
For more information on Dr. Neha Sangwan and her groundbreaking work,

TODAY’S AFFIRMATION BADGE

TF20_26th_H&H_Pledge_403x403

Search

No credit card required.

Download a FREE Meal Plan

Classic, Vegetarian, Vegan, Gluten Free, Paleo, For One

Bring Wellness to the Dinner Table

today

OUR MIND BODY RESET INCLUDES

MIND BODY RESET

- 100% Gluten-Free, Dairy-Free, & Sugar-Free Meal Plans for Breakfast, Lunch, Dinner, and Everything In Between (Paleo & Vegan Options Available)

- Nutrition, Exercise & Self-Care Guides and Worksheets to Help You Track Your Progress 

- Access to the Mind Body Reset Private Facebook Group

- And So Much More!

A HEALTHIER, MORE ENERGIZED YOU

Woman in black stands on a mountain gazing out at the vast farmland in India
Meal prep with 20 fresh ingredients

Our super-delicious plan to reprogram your eating habits (for good!)

 

Of course, eating the right food is only part of the equation, right? To optimize your health, you’ve got to take seriously good care of your mind, body, and spirit.

 

The Fresh 20 MIND BODY RESET program comes with OVER 20 resources to help establish positive nutrition, exercise, and self-care habits over 4 weeks and beyond.

 

Learn everything that's included in our Mind Body Reset Wellness Program by clicking the link below.

00
Months
00
Days
00
Hours
00
Minutes
00
Seconds

OUR ANNUAL MEAL PLANS ALSO INCLUDE

VEGAN MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Woman eating a vibrant hearty vegan curry in a black ceramic bowl on a white marble countertop
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

GLUTEN FREE MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

A baking sheet pan loaded with maple soy salmon recipe surrounded with vibrant bok choy and a bowl of rice
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

VEGETARIAN MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Woman squeezing a lime wedge into a hearty bowl of The Fresh 20 Vegetarian Spanish Instant Pot Crock-Pot recipe
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

FOR ONE MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Black ceramic soup bowl filled with succulent shrimp pho with lime wedge, chopsticks & a glass of water on a white marble surface
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

PALEO MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

The Fresh 20 juicy pork chop with nectarine salad and shaved almonds clean eating meal plan service recipe
Meal prep with 20 fresh ingredients

OUR ALL ACCESS PASS INCLUDES

ALL ACCESS PASS

- 12 Months of Access to ALL 6 Meal Plans (Classic, Paleo, Vegan, For One,             Gluten Free and Vegetarian

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Monthly Resource Guides

- Also Includes Our Super-Popular 6-Week Lunch E-Book

 

NEVER WORRY ABOUT MEAL PLANNING AGAIN

9 different healthy meals for The Fresh 20 All Access Pass
Meal prep with 20 fresh ingredients

When you purchase the All Access Pass, you get not one, not two, but access to all 6 meal plans. (goodbye boredom & hello variety!) Your teenage daughter just turned vegan? Husband can’t give up meat? You went Paleo this season?

Or maybe you...

Want to break out of your dinner slump and experiment with out-of-the-box flavor combinations and “less-likely-to-use” ingredients that become your go-to favorites?

Finally, a chance to keep everyone happy.

OUR ANNUAL MEAL PLANS ALSO INCLUDE

CLASSIC MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Three hands eating 3 fresh healthy family rice bowls on a white marble table from above
Meal prep with 20 fresh ingredients