Autumn marks the season of Gratitude. Gratitude is not simply a feeling; it’s something we intentionally do.

The Season of Turning Inward

October has always felt like an invitation to pause. The air cools, the leaves turn, and life begins to quiet. It’s a natural time to reflect — to look back on the year, the lessons learned, the joys celebrated, and the challenges overcome. Autumn reminds us that everything has a season, even our emotions and experiences.

As I look outside, surrounded by the colors of change, I’m reminded how gratitude helps me stay grounded. Amid all of life’s movement: the uncertainty, the busyness, the constant flow, gratitude offers a steady center. It’s what keeps me connected to what truly matters.

My Journey with Gratitude

Gratitude didn’t always come easily to me. Like so many, I used to focus on what was missing, what I didn’t yet have, what hadn’t worked out, where I thought I should be. But over time, I realized that mindset was draining my joy.

The shift began with a simple practice: spending the month of November posting on social media something I was grateful for each day. At first, it felt small, like too simple to make a difference. But as the days turned into weeks, something changed. My focus shifted. I began to notice beauty in the ordinary, like a warm sunrise, a kind word, or even the lessons hidden in the challenges life kept bringing me. Gratitude became a lens through which I experienced the world differently. 

Gratitude as Mindset Medicine

Today, gratitude is my mindset medicine. It doesn’t erase worry or anxiety, but it certainly changes my relationship with them. When I intentionally give time to gratitude, my worries take a backseat. My heart softens, and my mind quiets.

This practice reminds me that we can’t always control our circumstances, but we can choose where we place our attention. When we center our thoughts on what’s good, what’s already here, we cultivate resilience. Gratitude becomes a powerful grounding tool, shifting us from fear to trust, from scarcity to abundance.

Even on difficult days, gratitude whispers, “You are supported. You are enough.”

Gratitude as Action, Not Just Emotion

Many people think of gratitude as something we feel. But what I’ve come to understand is that gratitude is most powerful when it becomes something we do. It’s an action. A daily commitment to noticing, acknowledging, and appreciating life as it unfolds.

That action might look like slowing down long enough to watch a sunset. It might mean expressing appreciation to a loved one. Offering kindness to a stranger. It could be taking a mindful breath before reacting, or saying a quiet thank-you for your morning coffee.

Each small act of gratitude reinforces a habit of presence. Over time, these moments compound, transforming how we move through the world. Gratitude in action is how we embody joy, not just experience it. 

The Birth of Gratitude In Action

Several years ago, I felt inspired to bring this practice to others. What began as a simple idea, to spend the month of November together focusing on gratitude,  has grown into one of my favorite Eclectic Well-Being traditions: our Annual Gratitude Challenge, Gratitude In Action.

Each November, we come together for reflection and intentional living. Through daily prompts, mindful practices, and small acts of appreciation, we align our energy with gratitude, just in time for Thanksgiving, the holiday that celebrates it most. Gratitude in Action reminds us that while gratitude starts as a personal practice, it expands outward, touching everyone we encounter.

Gratitude’s Ripple Effect

When we live in gratitude, everything changes. Not just within us, but around us. Relationships deepen. Opportunities seem to flow more easily. Our energy becomes lighter and more magnetic.

Gratitude doesn’t deny life’s difficulties. It doesn’t mask them. Gratitude gives us the perspective to move through them with grace. It helps us recognize the lessons in our struggles, the beauty in our imperfections, and the abundance that exists even when life feels uncertain.

When we choose gratitude consistently, we’re not just feeling thankful; we’re transforming our inner landscape. We begin to cultivate a sense of peace and contentment that lasts long after the moment passes. Gratitude becomes the soil in which joy naturally grows.

Writing Gratitude Into the Next Chapter

This year, as I prepare for our 2025 Gratitude Challenge, I’ve been reflecting even more deeply on this journey. Gratitude has become the foundation for nearly everything I teach and practice at Eclectic Well-Being. It’s the thread that weaves through self-appreciation, relationships, and how we engage with the world.

That’s why I’m thrilled to share that I’ve begun writing a book about gratitude. One that brings together all I’ve learned through my own experiences and my work with clients. My hope is to have it ready in time for next year’s Gratitude Challenge, so it can serve as a companion for anyone ready to walk this path of appreciation and transformation.

Writing about gratitude has reminded me how limitless this practice is. It’s not something we master. It’s something we return to, again and again, with a curious and open heart.

An Invitation to Practice Together

As we move deeper into this season of harvest, I invite you to join me once again for Gratitude in Action, our Annual Gratitude Challenge. Let’s pause together. To reflect, to notice, to honor the gifts this year has brought.

Whether you’ve joined before or this will be your first time, this challenge offers a gentle structure for turning gratitude into a daily rhythm. Each day brings a new focus, a new way to experience the world through appreciation and presence.

Because when we live in gratitude, we live in alignment. We create space for joy, connection, and peace to flourish.

✨ Let’s not just feel gratitude this season, let’s live it.

🌻 Ready to Begin?

Join me for Gratitude in Action: A 10-Day Challenge beginning November 16^th. Together, let’s make gratitude a way of life — one mindful moment at a time.

👉 Click here to sign up.  https://eclecticwell-being.com/

The post 🌾 Gratitude in Action: The Practice That Transforms appeared first on Eclectic Well-Being.

Do adults need to play?

If you had asked me a decade ago what adults needed more of, I might have said time, leadership skills, personal development, maybe even purpose. But after the year we all had in 2020, and after years of coaching people through burnout, reinvention, and transition, I’ve realized something so much deeper.

We don’t need more time.
We need to develop our skills and have a purpose, but that can’t be our only focus.
And we don’t just need rest in order to live more fully.

We need play.

Yes, adults. Grown-ups with jobs, children,to-do lists and aching backs. We need to play—just as much as children do, maybe even more.

In 2021, I created a little summer project called Explore Laugh Play.  It was 30 days to invigorate one’s spirit through play. Explore Laugh Play was my attempt to help us all find our way back to joy after a year of so much uncertainty and grief. I thought we needed a break. We needed time to enjoy life. Be free.

What I didn’t realize was that we were also missing a fundamental part of our well-being.

What I Learned: Play Isn’t Optional. It’s Essential

That first year, I began to see it in myself, in Mark, and in the clients and friends who joined the program: play isn’t just a nice way to pass the time. It’s a lifeline to mental and emotional wellness.

I recall going to our local park in NJ to make a short video on my phone to promote the program and running into the wife of my son’s best friend. At first, I was a little embarrassed. An almost 60 year old woman recording herself on the slide and swings while blowing bubbles! She asked me what I was doing. I explained to her the program and she smiled! She seemed to think it was a great idea and something we all needed. It was then, I knew I was on  to something.

Play supports everything from mood to memory, from relationships to resilience.

🧠 Neuroscience tells us that play strengthens our prefrontal cortex—the part of the brain responsible for decision-making, planning, and emotional regulation.

💛 Studies show that play reduces cortisol levels, improves social bonding, and even helps us recover from trauma.

📚 The National Institute for Play reports that regular play helps adults stay more optimistic, flexible, and emotionally connected. PsychCentral adds that it can foster better problem-solving skills and reduce symptoms of depression and anxiety.

In short: play makes us feel young. It ignites our curiosity and innocence.

But What Is Play for Adults?

Play isn’t just about toys or games. Play doesn’t have to be planned or intentional.

What is PLAY when you’re an adult?

Play is anything that brings joy, spontaneity, creativity, and lightness into your life.

It might be:

• Dancing while you cook
• Making up stories with your grandkids
• Hiking a trail with no destination in mind
• Singing loudly in the car
• Doing something just for the joy of it—not for achievement or approval

Play is any activity where the goal is the experience itself. Not productivity. Not performance. Just presence.

And that’s where the transformation happens.

Why Adults Resist Play—And Why We Shouldn’t

Somewhere along the line, we were taught that play is just for kids. That if we’re not being productive, we’re wasting time. Silliness and joy should be saved for vacations and earned after hard work.

But that’s not what the science says.

And that’s not what our hearts say either.

Adults who give themselves permission to play on a regular basis report feeling more connected to others, more creative in their work, and more emotionally resilient in the face of stress. They sleep better. Laugh more. When life throws a curveball, they bounce back faster. They are resilient and we know resiliency promotes better mental health and well-being.

Those who make time to play, live more fully.

Why I’m Bringing Explore Laugh Play Back Again For Year #5

Every summer since 2021, Mark and I have come back to this simple truth: when we make space for play, everything else in life feels lighter. Problems seem more manageable. Our connection deepens. Our perspective shifts. And joy becomes something we don’t have to chase—it’s right there in our ordinary moments.

That’s why this summer, we’re once again inviting you to join us in Explore Laugh Play.

But we’re making it even easier.

Instead of a daily commitment, we’ll send just one playful prompt every Saturday morning from the first day of summer—June 21—through August 30, the Saturday of Labor Day weekend.

Each email will give you something to try, reflect on, or enjoy—on your own or with someone you love. No pressure. No perfection. Just presence. Just play.

Because the truth is: the world needs more playful grown-ups.
And so do our families.
And so do our hearts.

What You Gain When You Choose to Play

It’s one thing to say “play is good for you,” but what does that actually mean? What happens when you intentionally bring more play into your daily life?

Let’s talk about the real benefits—because play is not just about feel-good fluff. The benefits are life-changing and science backed:

🧠 Sharper Thinking & Better Problem Solving:

Play stimulates the brain in a way that boosts creativity, curiosity, and flexible thinking. Studies show that playful adults are better at adapting to change and thinking outside the box—critical skills when facing life’s inevitable twists and turns.

💞 Stronger, Healthier Relationships:

Play is a powerful connector. Whether it’s sharing laughter with a partner, goofing off with a friend, or playing a silly game with your grandkids, these moments deepen intimacy and build trust. Play fosters emotional safety, improves communication, and helps resolve conflict with less tension.

💆 Less Anxiety, More Calm:

When we’re in a playful state, our stress hormones—especially cortisol—go down. Just a few minutes of joyful activity can shift your mood, relax your nervous system, and remind your brain that it’s safe to breathe again. In fact, incorporating playful practices has been shown to reduce symptoms of anxiety and even help with mild depression.

🧓 Protects Cognitive Health & Reduces Dementia Risk:

Yes, really. Engaging regularly in playful, mentally stimulating activities helps preserve memory and executive functioning. Research cited by the American Journal of Play and NPR shows that adults who continue to play—especially socially—maintain better brain health and lower their risk of cognitive decline.

When you choose to play, you’re not stepping away from personal growth—you’re stepping into a version of it that’s more sustainable, joyful, and deeply effective.

This isn’t just about fun (though fun is part of it!).
It’s about living with more vitality, more ease, and more connection.

How to Join

If you’re ready to bring more lightness into your life, more laughter into your weekend, and more resilience into your routines, this program is for you.

It’s completely free. No catch. Just an open-hearted invitation.

👉 https://www.eclecticwellbeing.com/explorelaughplay2025

Let this summer be the one where you don’t just survive—you thrive.

You deserve joy. You deserve connection.
And yes—you absolutely deserve to play.

It starts this Saturday! Sign Up Now!

The post Why Adults Need to Play: Reclaiming Joy, One Moment at a Time appeared first on Eclectic Well-Being.

It’s not just me, they’re everywhere, right? What a time to be alive! Now I can just take a pill and eat whatever I want! Wait… it’s not a pill? You have to inject yourself? Oh, but it’s like an insulin injection where a plastic gizmo does it for you with a little snap. Well, that’s still pretty easy, isn’t it?

So how do these drugs work? What’s it actually doing in my body? What even is a ‘GLP-1’?

Effectively, these drugs work by curbing your hunger, and / or slowing your digestion. What does that mean? In the case of drugs like semaglutide, it mimics the effects of hormones that signal your brain that you’re full. GLP-1 stands for glucagon-like peptide-1, and is an intestinal hormone that helps your body regulate blood sugar levels. The GLP-1 drugs, then, are classes of drugs that mimic natural GLP-1 in your system and stimulate the pancreas to release insulin, which slows digestion and reduces appetite.

Some of these drugs take it one step further and release chemicals that block the intestines from absorbing dietary fat. The fine print says something like, “a portion of the fat consumed is not absorbed and will be eliminated through bowel movement.” I don’t know about you, but ‘fat in my poop’ does not sound like a pleasant evening.

What is all of this really saying? Basically, these drugs are either tricking your brain into feeling full, or messing with your digestive processes, or a combination thereof.

Do we know the long-term results of taking these drugs? These drugs are all brand-new, and are an off-shoot from diabetes medications. In fact, the weight loss is a side-effect of the diabetes medication. And that’s the thing with drugs, they always have side-effects.

Don’t get me wrong. For some people these weight loss drugs are a Godsend.

For the first time, these weight loss drugs are allowing people who were looking at a future of insulin injections and diabetic amputation to instead lead a relatively ‘normal’ life. I recently stepped on a nail that impaled my foot. It got infected and I needed surgery. My Podiatrist told me had I been diabetic, I would have lost the foot and possibly my whole leg from the knee down!

Facing the possibility of losing limbs simply from poor circulation is not how anyone wants to live. If I was pre-diabetic I would absolutely jump on these weight loss drugs RIGHT NOW. But does that mean I’d have to be on them forever? What happens when someone is on one of these drugs for 5 years? What about 10 years later? We just don’t know yet.

Will you see advertisements in the 2040’s with the voiceover saying, “IF YOU TOOK GLP-1 MEDICATIONS IN THE 2020’s YOU MAY BE ENTITLED TO COMPENSATION”?

That remains to be seen. My gut feeling is that you probably don’t want to be on these drugs for the rest of your life.
Of course, I am not pre-diabetic so I’m not considering these weight loss drugs at the moment. I am not pre-diabetic because following the initial ‘panic eating’ phase of the covid lockdown, I decided to get serious about my health. Within around 6 months, I went from weighing about 230 to 168. Without weight loss drugs.

That’s how I know it’s possible. You see, during the pandemic, I learned the 9 Core Competencies that everyone needs to know in order to effectively manage their health. Portion control is one of those Core Competencies.

Unfortunately, it’s also the only one the weight loss drugs are helping you with. If you stop and think about it, that’s the bottom-line with these drugs: They help you to eat less.

Eating less is important. That’s why it’s one of the nine. But if all you’re ever doing is controlling your portion sizes, you could still be missing out in the other eight areas.

What are those other Core Competencies?

Learning to take care of yourself by setting goals and moving toward them. Getting in touch with your body and learning to recognize your hunger, fullness and thirst cues. Ensuring that you’re matching energy intake with energy output. Learning the difference between higher-quality foods and lesser-quality foods and choosing the former more often. Giving your body the nutrients it needs. Moving often and well. Resting and recovering. And learning to manage emotions without food.

And that’s where I come in. As a Health Coach, I help people to learn those 9 Core Competencies and engrain them into their lives. I help people who are on these weight loss drugs to master the other aspects of their health so that they won’t need to be on the drugs long-term. I help people to take charge of their health so they get the results they want.

Would you like me to help you? Get started by getting your Personal Comprehensive Eating guide delivered to your inbox by answering a few simple questions here: https://www.eclecticwellbeing.com/myeatingguidequestionaire

To your health,

Mark

The post Should I try Weight Loss Drugs? appeared first on Eclectic Well-Being.

It’s like as soon as we learn something health-related about food, something new comes along to contradict the thing we just learned. Who’s right? Who’s wrong? What gives?

Like most things, there’s usually a grain of truth to something, but then it gets taken to extreme absurdity.

Let’s take butter, for example. Is butter bad for you? No. Would it be bad for you to eat only butter, and nothing else? Absolutely, but who’s doing that?

The truth hides in the middle.

A little butter isn’t going to hurt you. Eating it a stick at a time? Probably not the best idea.

Now it is true that in my personal health journey from 240 pounds down to 168 pounds, I made a lot of changes to my eating and exercise choices. But when I tell people that most of that difference resulted from cutting out processed foods, it starts to sound like a Conspiracy Theory.

Look, it’s not that “Big Food” is trying to kill us. There’s no evil plan where all of the food manufacturers got together and said, “Mwha-ha-ha-ha! If we add these specific ingredients to our products, it will make our customers sick and fat so our friends, Big Pharma, can profit from them! [Maniacal Laughter ensues]”

The reality is more like, “hmm, these less-expensive ingredients and fillers make the product cheaper while still tasting good so I can sell more product and make more money!” (If you don’t know what “fillers” are, check out grated cheese: https://www.golomblegal.com/blog/2016/march/what-is-the-real-problem-with-having-wood-pulp-i/ )

And the problem there is that those less-expensive ingredients and fillers also have less or zero nutritive value to them: they’re empty calories.

You see, those “artificial flavors and fragrances” are chemicals that mimic the chemicals naturally present in our foods that give that food its taste and smell. But that’s all it is: the chemical that causes the flavor or scent. The rest of the food that has the nutritive value isn’t there, only the flavor molecules.

That’s what we mean when we say, “empty calories.”

There’s nothing there your body can use for fuel. Your body runs on glucose, not chemical flavor molecules (or wood pulp for that matter).

What’s the problem with empty calories? You think you’re eating food, but you’re not. You’re eating a food-like substance, which fills your stomach and makes you feel “full.”

But when your body breaks down that substance into molecular form that it can use to repair your body and make new tissues, there’s nothing there for it to actually use. There’s no building material amid the filler. It’s just junk. So, your body removes the moisture content and passes the rest on to the colon for elimination.

Now your body is exhausted. It’s performed an entire digestive cycle, and it hasn’t gotten what it needs. Resources are becoming depleted. What does it do?

“Release the Ghrelin!” decrees the brain.

Ghrelin, of course, is the “hunger hormone.” Once released, you start to feel hungry again.

If you’re like I was, munching away on empty calories all day long because you’re hungry all day long, you might now be starting to understand why that is.

Yes, you are going to continue to feel hunger until your body is satisfied, nutritionally. You need to give your body what it wants. And it doesn’t want those empty calories.

What does your body want? I’ll be happy to tell you, but first I need to ask you a few questions. Click the link below to register for a free Comprehensive Eating Guide.

Answer a few questions on the form, and when you’re done, I’ll email you a personalized guide telling you how and what you want to eat to meet your specific health goals.

It’s free! Click now 😊 https://www.eclecticwellbeing.com/myeatingguidequestionaire

Why would you want a personalized eating guide? It’s your roadmap to success! The guide takes all the guesswork out of eating. You will know that what you’re eating is what your body wants and needs, AND in the proper portion sizes for you!

Once you start giving your body what it’s looking for, wonderful things start to happen. You start to realize that those decades you’ve spent trying to get your health under control are over. You’ve done it!

Take control of your life, now.

Click to get your Free Comprehensive Eating Guide and start seeing that scale swing in your favor.

https://www.eclecticwellbeing.com/myeatingguidequestionaire

The post What am I Supposed to Eat?! appeared first on Eclectic Well-Being.

I’ve found over the years that practicing gratitude isn’t just about listing things I’m thankful for. It’s about fully embodying a sense of appreciation that reaches into all aspects of life. In one of my past blog posts, Why I Spend 30 Days Focused on Gratitude, I shared my personal journey of committing to a month of gratitude each year. This practice transformed my perspective. Making me not only happier, but more resilient in the face of life’s ups and downs. I truly believe gratitude is key to a fulfilling life. Why not join me in experiencing its powerful effects.

The Science Behind Gratitude and Happiness

When we look at the research, the benefits of gratitude are undeniable. Gratitude has been studied extensively, and its benefits go far beyond that warm feeling we get when we think about what we’re thankful for. Research from Harvard Medical School reveals that gratitude actually rewires our brains to make us happier, healthier, and more resilient. According to the article Giving Thanks Can Make You Happier, those who actively practice gratitude experience more positive emotions. They feel more alive, sleep better, express more compassion and kindness. They even have stronger immune systems. With this in mind, the science is clear: gratitude isn’t just an emotion; it’s a powerful tool for creating a happier, more fulfilling life.

8 Ways Gratitude Boosts Happiness

In a blog post by Grateful.org, gratitude is highlighted as a powerful way to boost happiness through eight specific pathways.

1. Improved Relationships: Gratitude strengthens our connections with others, making us feel more valued and appreciated.
2. Enhanced Self-Worth: By focusing on what we’re grateful for, we shift our attention away from self-criticism, building a more positive self-image.
3. Greater Resilience: Gratitude provides perspective during difficult times, helping us focus on what we have instead of what we lack.
4. Reduced Stress: A focus on gratitude allows our minds to escape the stress cycle by emphasizing what’s going well.
5. Better Sleep: Practicing gratitude before bed can help calm the mind, setting us up for a restful night.
6. Boosted Physical Health: Studies have shown that grateful people tend to take better care of their health, engaging in behaviors like exercise, better nutrition, and regular check-ups.
7. Increased Empathy and Kindness: Gratitude enhances our ability to see the good in others, making us more understanding and compassionate.
8. Sustained Positive Emotions: Over time, gratitude promotes a more lasting sense of joy by helping us savor the small moments in life.

When we practice gratitude, we train our minds to notice the beauty and kindness around us. And over time, that shift in perspective builds a happier, more fulfilling life.

Gratitude and the 24 Character Strengths

In positive psychology, gratitude is recognized as one of the 24 Character Strengths. According to the VIA Character Institute, these strengths are like a toolkit for a fulfilling life. And gratitude is a powerful piece of that toolkit. Gratitude is a strength that can be developed, practiced, and embodied. It has the power to influence our outlook and enrich our lives.

If you haven’t taken the VIA Character Strengths assessment, I encourage you to do so. It’s a free tool that helps you understand your unique strengths, showing how gratitude fits into the larger picture of who you are. When we recognize gratitude as a core strength, we give ourselves permission to lean into it, using it as a foundation for growth, connection, and resilience.

Gratitude Through Life’s Challenges: An Exercise in Resilience

One of the most beautiful aspects of gratitude is its ability to ground us even in challenging times. Life is filled with moments of both joy and struggle. Although it’s easy to feel grateful when things are going well, real growth happens when we find ways to appreciate life’s difficulties too.

Try this exercise: Think of someone or something you’re deeply grateful for. Let yourself feel the warmth and fullness of that gratitude. Now, imagine going back in time to see all the steps that led to that moment. Perhaps there were difficult situations, unexpected turns, or even losses along the way. We may not have felt grateful in those moments, but looking back, we can see how each one was a stepping stone that led us here. Recognizing this can be incredibly empowering—it reminds us that even our struggles can bear gifts.

This perspective is echoed in the inspiring story of a young man who lost his leg at age 10, yet through it, found a deep sense of resilience. In a powerful video, he shares how embracing gratitude gave him the strength to rebuild his life, focusing not on what was lost but on what could be gained. His story is a reminder that even in the darkest of times, gratitude offers us a way forward, helping us find light amid shadows.

Daily Gratitude: Building a Happier, More Resilient Life

Research shows that gratitude becomes even more powerful when we make it part of our daily routine. When we approach each day with an open heart, looking for moments of beauty and kindness, we start to notice more good things. Our lives begin to feel more peaceful and joyful because we’re actively tuning into the gifts around us. Small, consistent acts of gratitude—like keeping a gratitude journal, expressing appreciation to loved ones, or simply taking a moment to savor something beautiful—can create lasting happiness.

But practicing gratitude every day isn’t about glossing over the hard stuff or pretending everything is perfect. It’s about choosing to see the good that exists alongside the challenges. Harvard’s research shows that when we regularly practice gratitude, we not only feel happier in the moment, but we also cultivate a lasting sense of contentment. We begin to find joy in the present instead of waiting for things to get “better.” This shift in perspective brings us a deep sense of peace.

Imagine, for a moment, starting each day with a sense of openness, asking yourself, “What am I grateful for today?” Over time, this simple habit becomes transformative. You’ll begin to notice beauty in places you might not have noticed before. As well as experience a deeper connection with yourself and those around you.

When we practice embracing gratitude for a happier, resilient life, we’re choosing to build a reserve of positivity that supports us through life’s inevitable challenges. The beauty of gratitude is that it’s available to us at any moment. Whether we’re celebrating a joyful occasion or navigating a difficult one, it’s a tool for seeing the bigger picture. As well as for recognizing that even in the most challenging circumstances, there is something to be grateful for.

Join Our 10-Day Gratitude Challenge

You now see how transfmormative gratitude is. How it’s something that can be cultivated with intention. If you’re ready to start embracing gratitude for a happier, resilient life, I invite you to join me in our 10-day Gratitude Challenge,  which starts on November 19 and culminates on Thanksgiving Day. Over these ten days, we’ll explore different ways to bring gratitude into our lives. From reflecting on past blessings, to appreciating the present moment. Each day, we’ll take a step closer to cultivating a practice that not only brings happiness but also strengthens our ability to face life’s ups and downs with grace.

This journey is a chance to dive deeper, to discover the power of gratitude, and to make it a part of who we are. When we look through the lens of gratitude, we see that even the hardest moments carry the seeds of beauty, strength, and transformation and we begin to make it a practice that stays with us long after November ends.

Here’s to a season of gratitude—and to a happier, more resilient life.

The post Embracing Gratitude for a Happier Resilient Life appeared first on Eclectic Well-Being.

I’m going through one of those times now. As Mark recovers, the weight of keeping everything in balance has been pressing down on me. I’ve longed to get out and soak in the fall colors, but instead, I’ve been at home managing daily demands. And while I know the tools to lift myself up, I also know that finding a way back to peace takes time.

Depression affects so many. In fact, about 1 in 5 adults in the U.S. experience mental health struggles each year. We’re not alone in these feelings. What I know is this: life isn’t always bright, but in the dimmest times, there are ways to find a flicker of light.

For anyone else who may be feeling low, I’d like to share a few ways to move through it, not as a cure-all. But as gentle reminders that these feelings are temporary, and hope is always around the corner. And while I know all the tools to lift myself up—the practices I teach and believe in—they’re not a quick fix. But when we commit to using them, these practices gently start to work, helping us shift our mindset, and inviting light back into the dimmest days.

If you’re feeling down too, here are a few things we can try together:

Finding Light in the Small Things

Gratitude can feel like a buzzword. But it truly has transformative power.  Gratitude has the power to shift our perspective, especially when it feels like nothing is going your way, when life feels challenging. It doesn’t magically make everything better, but it does help see the good that’s still there.

Lately, I’ve found myself grounding in small, simple things, like a warm cup of cacao tea, something I picked up last spring during our retreat to Costa Rica.  These moments may seem minor, but they’re a reminder that beauty still exists all around us, even in difficult times.

I also tune into Grateful by Nimo Patel, a beautiful song that has become a sort of anthem for me when things seem to be going in the wrong direction. If you haven’t heard it, it’s worth a listen. It echoes this very truth: “The gift to realize that everything is a gift.”.

Do you want to amplify your gratitude muscle with me and learn to invoke gratitude more often, consider joining my upcoming 10-Day Gratitude Challenge starting November 19. This challenge will include ten days of guided activities designed to strengthen our ability to be grateful for all aspects of our lives, even the challenging ones. Gratitude takes practice, and this challenge is a perfect way to start building that muscle.  This will be 10 days of practicing gratitude in new and fun ways. It ends on Thanksgiving, a day set aside just to simply practice gratitude.

When we pause to appreciate what we have—especially during hard times—we create a little more space for hope. Gratitude isn’t about ignoring our struggles; it’s about balancing the scales. Finding  one or two small things to appreciate can shift our perspective, even if just a little. When we practice gratitude regularly, it becomes a habit that, over time, naturally softens our more challenging emotions.

Remembering That Feelings Are Temporary

Mindfulness reminds us that no feeling, however heavy, is permanent. Feelings come and go, like waves on the shore. We don’t always have control over the waves, but we can learn to observe them, knowing they’re temporary. Things may not be going your way today, but in an instance things can change.

One of the core teachings in mindfulness is learning to sit with our emotions without judgment. When we label feelings as “bad,” we amplify their intensity. But when we simply observe them, we start to see them as passing waves. It’s okay to feel low—these feelings don’t define us. They are simply part of being human.

This realization has been such a comfort. Feelings of stress, sadness, or hopelessness can feel so consuming in the moment, but practicing mindfulness allows me to step back and notice that they will pass. The next day, I have a chance to start anew, with new energy and a new perspective. And even if that day is tough too, each morning brings with it the possibility for change.

Mindfulness gives us a gentle reminder that it’s okay to feel down. The key is not to judge those feelings or get caught up in them as if they define us. They are just part of the human experience—passing clouds that eventually make way for the sun.

Practicing mindfulness daily doesn’t require a big commitment. Sometimes it’s as simple as taking a deep breath and noticing how you’re feeling. You might try sitting with your coffee for a few minutes, just tasting it and feeling its warmth. It sounds simple, but moments like this remind us to slow down and bring awareness to the present.

Rewiring Our Thought Patterns

Meditation has been a refuge for me, a place to quiet the chaos and reset my mindset. When life feels overwhelming, meditation helps create some space, allowing me to step out of negative thought loops and find calm. For anyone who feels stuck in their mind, meditation can be transformative. It’s about seeing those thoughts for what they are and learning to release them.

When things aren’t going our way, when we’re caught in a cycle of worry or doubt, it can be difficult to see past it. Meditation allows us to pause, take a breath, and create some mental space. It’s not about eliminating all negative thoughts; it’s about changing our relationship with them.

As I sit in meditation, I focus on my breath, letting go of my need to “fix” anything right away. It’s in these moments of quiet that I find a sense of calm and clarity, helping me to release the grip of negative thoughts and shift into a more hopeful mindset. I only sit for a few minutes, but a few minutes is better than 0 minutes. And I know my mind appreciates those moments.

If you’re curious about starting or deepening your meditation practice, I’m offering a Mind and Meditation Series at Lake Michigan College this November. This series is about more than just meditation; it’s a space to learn how to work with our thoughts, to redirect them, and ultimately, to invite peace back into our minds. Meditation has been my go-to these past few weeks, giving me a much-needed mental reset when the world right now feels chaotic. Not in Michigan? It’s also available digitally on our website, https://eclecticwell-being.com/programs/.

Finding Healing Right in Our Own Backyards

There’s something deeply healing about being in nature when nothing seems to be going our way. Studies have shown that simply immersing ourselves in the natural world, spending time outdoors, has been shown to reduce stress, improve mood, and increase feelings of well-being.

It’s not just a poetic idea; studies have proven that spending time in nature lowers cortisol levels, reduces blood pressure, and even boosts our immune system. Even if you can’t escape to the woods, simply spending a few minutes outside the house can make a difference.

I’ve found solace in my own backyard. Though I’ve longed to get away and see the vibrant fall foliage, I’ve instead found little moments of peace by observing the trees, listening to the birds, and taking in the crisp air. Even just sitting outside with my chickens or walking around my garden reminds me of the gentle, natural rhythms of life. The Japanese practice of shinrin-yoku, or forest bathing, encourages us to immerse ourselves in nature using all our senses. Nature doesn’t rush; it simply grows and changes, and so can we.

Incorporating These Practices 

These practices—gratitude, mindfulness, meditation, and nature—are at the heart of my coaching practice. It is what I bring to every DREAM Retreat. Our yearly DREAM Retreats are something I look forward to. And looking forward to something special is a great way to break our moments of depression. Each retreat is a space to reconnect with ourselves and these essential tools, giving us time to restore and reimagine our lives. Next year we’ll bring the DREAM Process to Italy, where we’ll immerse ourselves in beautiful surroundings, reconnect with nature, and embrace moments of reflection and gratitude. Italy’s landscape will be the perfect backdrop for this journey, as we come together to find new clarity, calm, and empowerment. Just thinking of this transformative experience has my spirits uplifting!

If you’re feeling weighed down by life, I invite you to explore Il Dolce Viaggio; The Sweet Journey. It’s not a magic wand, but these retreats can be life-changing!  They provide a roadmap that leads to a more empowered and fulfilled life.

The Power of Patience and Small Steps

I’m not “up” for everything today, and maybe you’re not either. And that’s okay. Manifesting a positive life isn’t about denying the hard times when things aren’t going your way; it’s about finding ways to walk through them, one step at a time. If you’re in a rough spot, know that you’re not alone. Take it one day, one moment, one breath at a time.

In the end, I know that this isn’t about forcing myself to feel better instantly. Moving through difficult times is a process, and it requires patience. I remind myself daily that these tools take time—they’re not immediate cures, but gentle supports that lift us, day by day, toward brighter moments.

If you’re feeling down, take a moment to breathe. Find something small to be grateful for. Step outside, even if just for a minute, to feel the cool air or notice a plant blooming. Remember that every feeling, no matter how heavy, will pass. And if you’re looking for more structure, consider joining our Gratitude Challenge or the Mind and Meditation Series. Together, we’ll explore these practices and build the resilience we need to navigate life’s ups and downs.

We all face tough days. But with small, intentional steps, we can find ways to manage the load and manifest hope. Remember, this too shall pass. 🌱

The post Manifest Monday: When nothing is going your way… by Kathi Szabo appeared first on Eclectic Well-Being.

For me, this shift has been personal lately. Just five days ago, Mark had surgery on his foot after stepping on a nail. Suddenly our routine changed. He’s depending on me more than usual, and as much as I love caring for him, it’s a reminder of how easily life can become overwhelming when we forget to care for ourselves too.

These past few days have taught me the importance of self-love and compassion—not just for him, but for me too. And maybe this is the perfect message for today, as autumn begins to invite us to turn inward and nurture ourselves.

The beauty of fall is that it naturally slows us down and gives us time to embrace autumnal renewal. While spring and summer are filled with outward movement, activity, and connection, autumn offers us a much-needed pause. It’s a time to reconnect with our own inner world, to rediscover what ignites our passion, and to tend to our own needs. Whether that’s emotional, physical, or spiritual. Time to Embrace Autumnal Renewal.

Your Self

As we transition into fall (even if the weather isn’t quite there yet), it’s the perfect opportunity to pause and reflect on how we’ve been caring for our Self. For me, the last five days of being in caregiver mode reminded me that if I don’t also tend to my own needs, burnout is inevitable. This is why I always advocate for me time—something I’ve been trying to carve out, even if it’s just for a moment here or there.

What does this look like for you? Perhaps it’s taking a walk outside. Enjoying the changing leaves (or the lingering warmth!). Or maybe it’s restarting a yoga or meditation practice that got lost in the busy days of summer. Autumn is your invitation to slow down and find balance.

The earlier sunsets and longer nights also offer a natural rhythm for rest. This is the perfect time to sleep in, go to bed early, or simply enjoy the quiet moments that come with the change of seasons. And if you’ve been putting off those health check-ups or self-care routines, use this shift as a reminder to prioritize yourself.

When we care for our Self, we’re not just filling our own cup—we’re actually making space to care for those we love, without feeling depleted. Trust me, both Mark and I could use a little extra self-love and compassion right now!

Your Soul

While caring for your Self is essential, your Soul also needs attention. Your Soul is your deeper purpose, your reason for being. For me, these past few days of caregiving have been a reminder of the importance of finding meaning in both the big and small moments.

Sometimes, we get so caught up in the day-to-day that we forget to connect with what lights us up inside. What’s your “why”? Why are you here, and what meaningful contribution do you want to make in the world?

Autumn offers a beautiful time to reflect on your purpose. If you’ve written a mission statement or have a guiding vision, this is the perfect moment to revisit it, reflect on how it aligns with your current life, and make adjustments if needed. If you don’t have one yet, consider using this season to explore what makes your Soul feel alive.

Your Dreams

Unlike the fast pace of summer, filled with activities and fleeting whims, autumn creates a natural pause. A chance to reflect on what it is we really desire—not the fleeting, impulsive dreams, but those rooted in our hearts. These are the dreams that bring lasting fulfillment because they come from our core.

This slowing down is a gift. It gives us the time to sift through our desires, releasing the ones that no longer serve us and holding onto those that ignite a fire within. Take a moment to ask yourself:

• What has been calling to me lately, something I may have pushed aside in the rush of daily life?
• What do I long to create or experience that feels aligned with my soul’s purpose?
• How can I use this time of seasonal transition to clarify my vision for the future?

Dreams rooted in passion are like seeds—fall offers the perfect time to plant those seeds in the rich soil of our intentions, knowing that they will grow, slowly but surely. This isn’t about hurried action or quick results. It’s about honoring your process and allowing space for your dreams to unfold naturally, just as the trees release their leaves to make way for new growth.

It’s also a time to trust that the dreams born in this reflective space are not just whims—they are your inner guidance calling you toward your highest potential. As the leaves fall and nature turns inward, use this season to give your dreams the space they need to evolve.

Time to Embrace Autumnal Renewal

In this season of renewal and reflection, I encourage you to reconnect with these three essential parts of yourself: Your Self, Your Soul, and Your Dreams. If the unpredictable weather and the demands of life are pulling you in different directions, remember that autumn gives you permission to slow down, to reflect, and to prioritize what truly matters.

As for me, between the warmth of the sun today and the cool nights ahead, I’m taking this time to care for myself too. If these last few days have taught me anything, it’s that self-compassion is just as important as the care we give to others.

Looking for ideas to get you started?

Here are some activities to help you embrace autumnal renewal and realign with your Self, your Soul, and your Dreams during this transformative season:

1. Forest Bathing or Mindful Nature Walks

Take advantage of the cooler temperatures and the stunning fall colors. Find a quiet trail or forest path and allow yourself to walk slowly, using all your senses to connect with the environment. Notice the changing leaves. The crispness in the air. The sounds of rustling branches. Use this time to reflect on your current state of being and where you want to focus your energy moving forward. Maybe come to Eclectic Sanctuary and lets Forest Bathe together. https://www.eclecticwellbeing.com/ForestBathing2022

2. Journaling by Candlelight

As the days get shorter and darkness arrives earlier, carve out time in the evenings for journaling by the soft glow of a candle. Write about your desires, your passions, and what dreams are surfacing for you. What have you always wanted to do but never made time for? How can you align your actions with those deeper desires this season?

3. Create a Vision Board for Autumn

While vision boards are often seen as a New Year’s activity, fall is a great time to revisit or create a vision board. This time, focus not just on goals, but on how you want to feel as you move through this season. What emotional states are you striving for? What qualities do you want to embody as you work toward your dreams?

4. Evening Fireside Reflection

If you have access to an outdoor space, light a small bonfire or gather around a fire pit. Use this time to meditate or simply reflect on what you need to release to make space for your dreams. Just as we let go of limiting beliefs at our fall retreats, you can write down anything holding you back and toss it into the fire, watching it dissolve and create space for something new.

5. Autumn Recipe Creation with Fresh Herbs

Engage in the grounding practice of cooking with seasonal ingredients and fresh herbs. As you prepare meals, reflect on the ways nourishment fuels both your body and your dreams. Consider how slowing down to enjoy the simple pleasures of food can also mirror slowing down to savor the journey toward your goals.

6. Yoga Nidra for Dream Clarity

Yoga Nidra is a guided meditation practice that helps access the subconscious mind. Try incorporating a Yoga Nidra session into your evening routine this fall to explore the dreams that are buried beneath the surface. This deeply relaxing practice can bring you clarity on your soul’s purpose and the next steps toward manifesting your dreams. You can schedule your own Yoga Nidra session with me simply by requesting a date and time. https://www.eclecticwellbeing.com/YogaNidraScheduler

7. Daily Gratitude Practice

Fall is a season of gratitude. Why not use this time to reflect daily on the blessings in your life? By practicing gratitude, you bring your focus to abundance rather than lack. This creates a fertile environment for your dreams to grow. Write down three things you’re grateful for every morning or evening, and watch how it shifts your mindset. And why not sign up for our annual Gratitude Challenge in November. This year we’ve culled it down to 10 days, but 10 days of deliberate action designed to embrace and embody living in gratitude.  https://www.eclecticwellbeing.com/GratitudeChallenge

8. Connecting with a Soul Community

Sometimes, the best way to nurture your dreams is to share them with others. Attend a fall retreat, join a mindful hike, or participate in a group meditation session. Being in a community of like-minded individuals can inspire new ideas and provide the support you need to stay connected to your passions.

Mind & Meditation: A Journey Within

As we embrace the slower rhythm of fall and the opportunity to align with our deepest desires, I invite you to take this journey further with our Mind & Meditation series this November. Over the course of four weeks, we will explore mindfulness and meditation. As well as, discover practices that help quiet the noise of the outside world. And reconnect you with your inner Self and your soul’s purpose.

Whether you are seeking clarity on your dreams, struggling with life’s transitions, or simply needing space to breathe, this series will offer you the tools to create inner peace, align with your passions, and manifest a life filled with joy.

To join me in person at Lake Michigan College, register through Eventbrite, https://www.eventbrite.com/e/the-mind-meditation-a-4-week-series-connecting-mindset-mindfulness-and-tickets-1004534017287

Or sign for our digital series and learn at your own pace at https://www.eclecticwellbeing.com/MindTraining2023

This fall, I encourage you to go inward. A time to Embrace Autumnal Renewal. Taking time to honor the aspects of your being that need attention—your Self, your Soul, and your Dreams. What will your autumn renewal look like?

The post Manifest Monday: Time to Embrace Autumnal Renewal appeared first on Eclectic Well-Being.

Love is one of the most powerful forces in the universe. When we choose to love someone unconditionally, we unlock the full potential of this universal energy. Yes, it’s a decision—a conscious choice to love without strings attached. And when we make that choice, we open our hearts, allowing them to expand, imagine, and create. An open heart is a fertile ground for dreams, creativity, and manifesting the life we truly desire.

Unconditional love is about embracing a deep, freeing kind of love that requires no reciprocation, no approval, and no conditions. When we fill our lives with love, we harness a universal energy that allows us to live more fully, more freely, and with more joy.

But this love starts with one person—you.

Before we can love others unconditionally, we must first love ourselves unconditionally. Self-love isn’t always easy. It’s not about blind acceptance of all our traits, but about recognizing and embracing who we are right now, flaws and all. Unconditional self-love acknowledges that while we are enough as we are, we can still strive to grow, improve, and evolve.

Think of self-love as a lifelong journey, one that each day starts anew. Each day involves accepting our mistakes, celebrating our victories, and constantly working toward becoming the best version of ourselves. This kind of love isn’t complacent; it is active. It pushes us to live in alignment with our values. To be the person we are meant to be.

When we love ourselves unconditionally, we allow space for self-compassion and personal growth. We realize that loving ourselves doesn’t mean we ignore areas in need of change—it means we accept where we are while being committed to continuous self-improvement. We don’t beat ourselves up, or allow negative self-talk to take over. Instead, we focus on who we want to be and what we can do today to become more of that person. And when we love ourselves in this way, we are better able to extend that love to others.

Loving Others Unconditionally Without Losing Yourself

When it comes to loving others—our children, partners, family, and friends—unconditional love requires acceptance of who they are, right where they are. Just like we accept ourselves, flaws and all. It means offering love freely, without expecting anything in return. However, loving someone unconditionally doesn’t mean we turn a blind eye to harmful behavior or tolerate actions that conflict with our values. It’s about holding space for them, supporting their growth, and encouraging positive change when necessary.

Take parenting as an example. We love our children unconditionally, but that doesn’t mean we don’t correct them when they do something wrong. We guide them, teach them, and sometimes enforce consequences to help them learn and grow into the best versions of themselves. The same goes for our relationships with family and friends. We don’t have to agree with their actions, and we certainly don’t have to accept hurtful behavior. But we can still love them for who they are, even with all their imperfections, while encouraging change when it’s needed.

Unconditional love doesn’t mean we become doormats. It’s not about losing ourselves or tolerating toxic behavior. It’s about setting boundaries while continuing to love and support the person as they grow and evolve. When we balance love with boundaries, we create healthier, stronger relationships rooted in mutual respect and compassion.

When Unconditional Love Requires Distance

But what happens when someone we love unconditionally repeatedly hurts us? Can we still claim to love them unconditionally if we distance ourselves or end the relationship? The answer is yes—unconditional love doesn’t require one to accept unconditionally. Unconditional love doesn’t require us to stand by and allow someone to hurt us. Sometimes, the best thing we can do for both ourselves and the other person is to love them from afar.

When our well-being is at risk, we must prioritize our own health and happiness. If someone’s actions are harmful to us or conflict with our core values, it’s okay to step away. But stepping away doesn’t mean we stop loving them. We can still hold love in our hearts while creating boundaries that protect our peace.

Letting go with love is a powerful practice. It involves setting clear boundaries. That we love them as a person, but we do not love their actions. Explaining that their actions are in conflict with our values, and that we choose to create space in the relationship. This space allows us to heal and protects us from further harm, but it doesn’t mean we stop caring. We can continue to love them, be there for them when they truly need us, and support them from a distance. The love remains, but we love in a way that prioritizes our well-being.

Shifting Your Mindset to Manifest a Life You Love

Loving unconditionally—whether it’s yourself or others—requires a mindset shift. It means moving beyond conditions, expectations, and attachment to specific outcomes. It means loving in a way that frees both you and the other person to grow, evolve, and manifest your deepest desires.

But this isn’t always easy. In one of my past blogs, Mindset – It’s Not All Love & Light, I talk about how mindset is not simply thinking positively. And unconditional love is not always positive. It can take time, patience, and practice to shift into a mindset of unconditional love, especially when faced with disappointment or conflict. This is where mindfulness and self-awareness come in. By training your mind to let go of expectations and embrace love without conditions, you open yourself up to manifesting a life filled with joy, peace, and fulfillment.

If you’re ready to shift your mindset and live from a place of unconditional love, you might want to start with the 7-Day MindShift program. This free, guided experience is designed to help you realign your thinking and break free from limiting beliefs, allowing you to cultivate more love, joy, and abundance in your life. Each day offers short, powerful exercises to train your mind, awaken your heart, and manifest the life you truly desire.

Join the 7-Day MindShift and begin the journey to loving yourself and others unconditionally, while manifesting the life you’ve always dreamed of. You can learn more and sign up for free here.

Love as the Pathway to Manifestation

Unconditional love isn’t just a feeling—it’s a decision. It’s a way of living that opens our hearts and minds, allowing us to dream, create, and manifest our desires. When we choose to love without conditions, we align ourselves with the energy of the universe, and from that space, we can manifest the life we truly want.

Remember, love starts within. When you love yourself unconditionally, you create a solid foundation for loving others and for manifesting a life that is authentic and fulfilling. And when you encounter challenges in your relationships, don’t be afraid to set boundaries or step away if necessary. Loving from afar is still loving. It’s about maintaining your own well-being while continuing to offer love and support.

Take the first step toward this mindshift today. Open your heart, embrace unconditional love, and watch how it transforms not only your relationships but your entire life.

The post Manifesting With Unconditional Love appeared first on Eclectic Well-Being.

For some of us, the Halloween season might as well be called Candy Season. At least, that’s how I used to look at it. Candy Season led up to Gluttony Season, otherwise known as Thanksgiving. Which then, of course, leads right to Charitable Season, or maybe, “Tons of Homemade Pies, Breads, & Cookies Season.” Our family called that Christmas Time, but families of all different traditions tend to be doing the same types of things right around the Winter Solstice.

Now I know, for me, candy snacking started before Halloween actually arrived. At first it was days before. Then half a month. Then it crept up to the point that October was official Candy Month, with a steady crescendo of candy consumption climaxing on Consume Mass Candy Day.

After Halloween there seem to be more and more backed goods showing up as we approach Thanksgiving. It’s almost like we just need pie in November. And then on the Big Day, OMG there’s SO MUCH FOOD! If you’re leaving Thanksgiving Dinner and you haven’t had to loosen your pants, you did it wrong.

I don’t know about your family, but it seems like in mine, once we got used to eating sugar, more sugar-containing foods started to hang around. Like between Halloween and Thanksgiving, if we weren’t baking pies or cookies, we were buying Oreos and Chips Ahoy.

Between Thanksgiving and Christmas, we went through a lot of ice cream, pies, cakes, Entenmann’s-style coffee cakes and such.

And puddings! I can’t believe I almost forgot about pudding. My favorite was the stove-top kind where you had to cook it in a pot, then pour it into the “pudding glasses” then pop those into the fridge without spilling them.

I loved the chocolate flavor and that skin that would develop on top. 🤤Mmm… I might have to make some pudding now… Do you have pudding glasses? I honestly don’t know what the proper use for those glasses was. They were just perfect little single-serving size glasses that Mom always got out for pudding. 🤔Do I have pudding glasses?

After Christmas the sugar fest tended to continue through February, with Lesser Candy Day in the middle. Somehow the sugar train slowed itself down. By March, St Patrick’s Day was more about corned beef and cabbage and less about the sweets. From there sugary snacks started to wane.

But during that brief period of darkness, I would put on 10 to 15 pounds. And I know I’m not alone. That cycle, from late October through mid-March is when most of us tend to put on weight. It’s also, quite literally, the darkest part of the year.

It’s also the part of the year where nothing grows. We are biologically wired to want to put on some extra fat to get us through the darkness, so we’ll survive to see the next spring. The only problem with that is, we no longer live in a world that is season dependent.

Refrigeration is pretty new!

We can go to the supermarket and get fruit year-round. That’s a relatively new thing. Frigidaire released the first residential refrigerator in 1923! Before that, if you wanted to keep something cool, you needed ice.

Why do we have so many different traditions that all involve making fruit pies? Because our ancestors needed to do something with the harvest. Without refrigeration, fruits and vegetables don’t last very long. So, they canned what they could and cooked off the rest.

Perhaps uncoincidentally, we are also hard-wired to crave sugar. This is because in nature, sugary fruits tend to ripen in Fall, conveniently right before winter sets in. We crave the sugar because it’s a fleeting resource. We need to eat it to fatten ourselves up to prepare for the lean winter to come.

But again, we don’t live in a world where that cycle really matters any more. We have just as much access to food in winter as we do any other time of the year. Why then, do we continue to live as if we do?

More importantly, what can we do about it?

Are we destined to pack on 10-15 pounds each year just because we’re predisposed to it? No, of course not. Must we succumb to sugar’s siren call and eat it from Halloween through Valentines? No, but we absolutely will if we allow it.

Sugar is absolutely the hardest addiction to break. One reason being, it’s in everything.

Manufacturers can be sneaky!

Product makers know that people want to avoid sugar, so they often list it as other things. If you see dextrose, fructose, glucose, lactose, maltose, sucrose, or galactose, in the ingredients list, those are all different types of sugar.

Sometimes they try to give it the Health Halo of friendly-sounding names like: beet sugar, brown sugar, cane sugar, cane juice, (I love this next one) cane juice crystals (sugar!), coconut sugar, confectioner’s or powdered sugar, castor sugar, date sugar, grape sugar, golden sugar, demerara sugar, muscovado sugar, panela sugar, raw sugar, turbinado sugar, or yellow sugar. They might sound healthier, but they’re still sugar.

They might try to confuse you with names like: corn syrup solids, crystalline fructose, dextrin, ethyl maltol, diastatic malt, glucose syrup solids, icing sugar, Florida crystals, maltodextrin, or sucanat.

Or they might be using liquid sugars with names like: agave nectar or syrup, barley malt, blackstrap molasses, brown rice syrup, buttered sugar or buttercream, caramel, carob syrup, corn syrup, evaporated cane juice, fruit juice concentrate, golden syrup, high-fructose corn syrup or HFCS, invert sugar, malt syrup, maple syrup, molasses, rice syrup, refiner’s syrup, sorghum syrup, or treacle.

To your brain, all 54 of the things I just listed count as sugar and will make your brain prefer that product, because remember, we are hard-wired to seek sugar. As much as possible, avoid products with added sugar.

So how do you cut out sugar completely? You don’t. But, you do limit your intake of it.

For example, I love chocolate, but if I eat candy bars like I used to, I know what the result will be. I’ve seen that. I have evidence to support that. Instead then, I buy bags of little individually-wrapped dark chocolate pieces. Or, I buy a big dark chocolate bar. Not a candy bar, like a Mounds or Almond Joy Dark. I mean a solid bar of 60 – 92% cocoa. Dark and a bit bitter.

Dark chocolate is the way to go for two reasons. One, it’s actually a beneficial saturated fat is small quantities. And two, since it is a bit on the bitter side, we’re much less likely to mindlessly much away on it.

My other really big one was ice cream. I used to eat a huge bowl with at least four scoops of chocolate chip cookie dough or chocolate chip mint (sometimes two scoops of each), chocolate syrup, AND butterscotch syrup, topped with cool whip or Redi-whip spray.

Again, I know from experience what happens when I allow myself to do that regularly. I still have size 40 fat pants that I now use for yardwork with a belt cinched up so much it looks absurd. I keep them to remind me that at one point these were tight on me and I was contemplating moving up to 42’s.

So now my ice cream consumption is still daily. But I eat one or two little mini ice cream cones. Just enough to satisfy my sweet tooth. I do that so that on the rare occasion that we’re hanging out on the Bluff, I can have that Sundae at the Chocolate Café without worrying about it.

What about Thanksgiving, I know you’re wondering?

We did a whole Thanksgiving-themed blog post here: https://eclecticwell-being.com/tips-and-tricks-for-a-deliciously-healthy-thanksgiving/

The short story with Turkey Day is go ahead and indulge; but maybe don’t take a weeks’ worth of leftovers home (or give yours away if you host!) I’m still going to bake my cheese bread this year. And I’m going to really enjoy eating it. Once it’s gone though, I’m not baking anything else until Christmas rolls around.

For Christmas, we’ll probably bake some chocolate chip cookies and some kifli. Or kolaczki for the Polish side of the family. Whatever you call it, they’re those little powdered sugar covered white cookies and are typically filled with fruit preserves or nut butter. They’re good, but not something I could eat year-round.

Which works out well for our plan of only indulging a little bit around the holidays. Yes, I have been known to eat one slice of all four pies in one sitting before and I’ll happily do it again. (My stomach might not be so happy with me afterwards, and that is something else you’ll want to learn to listen to, but not in this article today.)

And that’s the key, right there.

We need to understand that as humans, we are wired to seek sugar and consume it, but we can control how much we ingest. We must be aware that we’re prone to packing on the pounds in winter and take active steps to avoid it.

One of those active steps should be getting in some exercise. We’re much more active in the bright, warmer months than we are in the cold, dark months. There’s simply more to do outside in the nice weather. Once things cool off, we don’t want to take our activity level down to: couch potato.

So there’s something you can do: Join a local gym. Go there and do something. Literally anything is better than laying on the couch in front of the tv. If you don’t know what to do, find a gym that offers instructor-led classes.

Getting healthy starts in your mind. You need to make a decision that this is something you want to do, and then start taking action on that decision. Life will never change otherwise.

Are you ready?

The post Transitioning Smoothly into Autumn appeared first on Eclectic Well-Being.

I’ve been thinking about programming lately and realized that computer programming is a lot like baking. With regular cooking, there’s a pretty wide margin of error. There are a lot of mistakes you can make and still have your meal come out fairly decently. With baking, not so much.

Baking is more of applied chemistry. There are reactions that need to happen. For those reactions to happen in the way you want, you have to be very specific with your measurements. In order for your baked goods to come out consistently the same, you need to follow a recipe.

We could call that recipe an algorithm; a logical series of steps that must be performed exactly as laid out to get reproducible results every time. Well that sure sounds a lot like a computer program.

You could even compare a computer programmer to the chef who develops the recipe for others to follow. In both cases, a recipe or algorithm is being created that future people will use to replicate the results of the original. Pretty cool!

Ok, so how does that relate to health?

We’re almost there, I need to give you some more background information.

When developing a program, the first thing you encounter before you can run it is the debugging process. There are two kinds of errors you might find: syntax, and logical.

A syntax error means the computer can’t understand what you want it to do. These are usually spelling errors. Looking at it from a baking perspective, let’s say you’ve misread 4 Tbs for 4 C of water. You might immediately notice that your batter is entirely too loose.

Just like a computer syntax error, you will need to fix your batter before you can attempt to bake it. Of course with baking, that might mean you need to start over, whereas with a computer program, it means looking for the misspelling and correcting it.

A logic error might be harder to find. Logic errors mean that all of your code was spelled correctly, but what you told the computer to do was not actually what you wanted it to do. The way you know you have a logic error is to look at the output and realize it’s wrong.

With baking, maybe you used 2/3 cup of salt instead of sugar. Your muffins might come out looking ok, but they’ll probably be too salty to eat. Or, maybe you forgot to add the butter and now they’re super dry. We know we made a mistake, but we won’t know what mistake until we’ve tried the muffins.

Have we made the crossover to health yet?

That’s where we’re going now. The thing is, every single day, we’re programming our bodies, whether we realize it or not. We give ourselves input, in the form of food and drink, and we get the energy to power ourselves through the day as output, with a couple of waste products that we’re not going to discuss in this article.

With programming our bodies, the syntax errors are pretty obvious. If you’ve ever tried to siphon gasoline from one container to another with a hose that you primed with your mouth, you know that spitting out the gasoline is pretty intuitive.

As soon as you taste it, your body screams at you not to swallow it. Likewise, if you put hard objects like rocks in your mouth and try to chew them, you’ll experience quite a bit of pain from your teeth. These are analogous to syntax errors. You’re trying to get your body to do something and it’s rejecting your efforts.

Logic errors, though, are much more difficult to find. Most people deal with logic errors for decades before realizing that they are the cause of their own issues.

Your body is giving you feedback all the time.

The problem is, we ignore that feedback, or start taking a pill to make it go away. Case in point, my Uncle Bill. Here we have a man who suffered from chronic heart burn for years. The solution? Over-the-counter heartburn relief drugs. The result? He died of esophageal cancer.

That heartburn was feedback! But rather than listen to his body, he took a drug to numb the pain. That’s the thing with logic errors in health programming: they’re subtle. An odd pain here, stiff back there, trouble taking a full and deep breath, these are all little things that your body is telling you, something’s wrong.

But what would happen if we took a different approach? Instead of providing random input and stimulus, what if we got specific? What if we followed a recipe? What if someone else created an algorithm for us that we could follow to reproduce desired results?

Do you think getting healthy could be as easy as baking a cake?

Well you’re in luck because that’s just what we’ve combined with Cultivus Fitness to bring to you. Eight weeks of programming, in fact, including the nine core competencies that everyone must master to achieve great health, along with personal-trainer led classes that show you how to move in your workouts to get fit without injury. All without breaking the bank.

Is this the right program for you? Absolutely! Click here for more info: https://www.cultivusfitness.com/

The post Can we Program our Health? appeared first on Eclectic Well-Being.