5 THINGS TO KNOW ABOUT GRATITUDE

About a month ago, I went to a gathering for women where they offer support and advice about being a parent and balancing one’s life, among other things.  During the discussion, one woman basically said, “I feel so much avarice when I see all of the ads coming into my e-mails.  They just make me want more and more things.  I don’t know how to handle it.”  I knew just how she felt and from the advice given around the table, so did many others.  For my part, I offered that cultivating gratitude could help with overcoming bouts of avarice experienced when one is inundated with advertisements for lovely, lovely things and/or when we hear about our neighbor or best friend getting something bright, shiny and new that we can’t afford on our budget.  My new friend had never considered gratitude as an antidote to envy and avarice and while we all had suggestions on how to cultivate gratitude, it occurred to me that I hadn’t actively practiced gratitude on a daily basis to fully support my recommendation.  Consequently, my three-week journey began. 

After a little research, I settled upon a few tools of cultivating gratitude:

      A gratitude APP (Gratitude Diary)

      De-cluttering and more daily awareness of my home space

      Listing things that happened during my day that I was grateful for (in case I didn’t get to my Gratitude Diary)

      Focusing more on complimenting than complaining

Let me tell you – I had my work cut out for me.   Here are 5 things I learned about gratitude over the last few weeks.

1.       Cultivating Gratitude Brings More Abundance into your Life.

I started off strong in my gratitude awareness journey.  Within a day of listing what I was grateful for, the universe seemed in sync with me, immediately rewarding me for my attention.  For example, people were nicer to me.  Store clerks gave me discounts out of the blue.  I discovered a credit on an account I had long forgotten, yielding me some quite wonderful yoga goodies.  And, one day after a yoga photo shoot, unexpectedly one of my fellow yoginis offered another friend and I jewelry that she had gotten from a friend who was moving and didn’t want to carry with her.  That night, I walked away with several pairs of earrings, a 14 K white gold ring and a trendy chain bracelet.  Obviously, I was quite happy with my results.  But, all things come to an end, or at least slow down.

So, when the bounty of physical abundance didn’t come as easily anymore, I was a bit let down.  However, this slow down gave me an opportunity to look at what I already had around me.  As I de-cluttered my home several times a week and took the time to care for what I already owned, I felt value in it and I didn’t feel the need to draw more in.  I felt the need to honor what I already have, which gave me a sense of pride and joy.  Not only that, I could also better receive the non-tangible forms of abundance that I was receiving, which I list below.

 

2.       Gratitude Leads to Giving More.

Every day that I listed the things I was grateful for - a colleague’s compliment, my sweet dog, Trevor, or the beautiful tree-abundant neighborhood I enjoying living in - I felt more and more that I had a lot to give to others.  And it wasn’t about money.  It was about my ability to freely give of myself to others.  I could more easily let a colleague know that I had noticed her hard work or give a friend a listening ear even though I was exhausted from fighting allergies.  Even though I’ve made the decision that I really need to save money now that I’m over 40, I was delighted to join my co-workers in collecting items for the Feds Feed Family drive.  Some of these things I might have done anyway, some I might have done begrudgingly, but as I thought about how rich I was in my life, in all ways, I did them all with a big heart and a smile.

3.       Focusing on Gratitude Brings a Sense of Equanimity.

Much like meditation, gratitude can bring a sense of calm.  I suppose it is because all of the positive thoughts keep you on that same wave length.  When difficulties arise, they must be dealt with for sure, yet the way you approach them will be different because positivity about what is right in your life gives you some perspective on how to handle things that go wrong.  Yes, a bad work day could do anyone in, but it doesn’t have to and it doesn’t have to last into the next day or all week if you remember 1) it doesn’t last forever and 2) there are a lot more things in your world that go right than go wrong.

4.       Gratitude Leads to Better Relationships. 

I don’t know about you, but when my heart is full of what I have, I tend to smile a lot and approach colleagues and people I love with openness and genuine, deep-hearted love.  People tend to return that love and like a cold you want to catch, they pass it on.

5.       Cultivating Gratitude is a Daily Practice.

There were days during this 3-week period that I was inexplicably depressed about my life.  Nothing happened and nothing went wrong; I simply didn’t feel good.  I soon discovered that like prayer, this is when I needed to cultivate gratitude the most.  It’s easy to get caught up in small irritations or sudden emotions.  Remembering that you have all you need in and around you and being grateful for that can help lift you above the waves of everyday turbulence.   If I forgot to write in my Gratitude Diary one day – no problem! I just picked it up the next day or listed what I was grateful for right before I went to bed.  This led to a better rest and beginning to the next day, where step by step, that gratitude helped me to handle my negative emotions. 

 

Because of the many tangible and intangible gifts I received during my gratitude practice, I wanted to share these benefits with you.  Also, if you want to start your own gratitude practice, you could use some of the tools that I listed above or even add: journaling or enlisting a buddy so that you both can share your gratitude lists and hold each other accountable.  I really enjoyed my journey; I hope you’ll enjoy yours as well!

Get Your Juice On!!

The summer is a perfect time to indulge in getting the creative juices flowing, so to speak, as we are naturally drawn to lighter and more cooling foods. So, as the weather got hotter and hotter in July, I put my juicer to work and have been making some immensely healthy and light juices for breakfast or mid-afternoon snack in lieu of a trip to Peet’s Coffee.   Since I’m having so much fun juicing this summer I wanted to share some of the benefits of juicing as well as some helpful tips.  Plus, I have an awesome recipe at the end of the blog.

 

For me, juicing is not only about having a lighter breakfast, it’s also about the abundant energy and concentrated nutrients like antioxidants, vitamins and phytochemicals I get when I drink a fresh, mostly green juice.  Not to mention that my homemade juices give me hydrated and glowing skin, keeping me looking young(ish) and healthy!

In fact, lots of folks see the same benefits and agree that juicing is a nutritional powerhouse.  Although there is no scientific evidence that juicing veggies and fruit is better than eating their whole counterparts there is great agreement that juicing is beneficial.  For one thing, it’s a quick and CLEAN way to get your servings of fruit and veggies in without feeling like you’re chewing like a cow all day.  Besides that, it’s a good way to eat veggies and fruit that are not your besties in whole food form (e.g., Carrots on a plate? Yuck! In a juice? Delightful and sweet.) More importantly, fresh juices provide lots of antioxidants that can protect against free radical damage, which is linked to aging, cancer, heart disease, and other degenerative diseases. 

Fresh juice also contains phytochemicals (or phytonutrients) like enzymes and pigments such as chlorophyll and carotene, which may protect against cancer, diabetes and heart disease.  Michael Murray, in The Complete Book of Juicing, explains that “[f]resh juice and other live foods contain digestive enzymes that help break down the foods in the digestive tract, thereby sparing the body’s valuable digestive enzymes.”  (p. 42).  This means that energy in the body can be “shifted from digestion to other bodily functions , such as REPAIR and REJUVENATION.”  Id.  (emphasis added). PLUS, fresh juices can keep the body’s pH balanced by helping to create an alkaline environment and balancing out the acidic and inflammation foods that are often a part of the Standard American Diet (SAD), including dairy, meat, and refined sugar.  (See what Dr. Oz has to say about acid forming foods here: http://www.doctoroz.com/videos/25-acid-promoting-foods).

Also, have I mentioned how wonderful it is to know exactly what I’m eating and how much sugar I’m getting in my juice? This is not always the case with store-bought, pasteurized juice which might have a lot of sugar and additives. 

With all of this goodness, I’m sure you can understand why I love juicing.  Here are 7 Juicing Tips if you want to also experience a juice adventure.

1.       Pick a Good Juicer:  There are several types of juicers on the market, some less than or close to $100.  I’ll focus on the primary types of juicers here.

a.       Centrifugal:  Basically, the unit contains a disc that grinds produce at high speeds. 

       Upsides:  Inexpensive; Juices Quickly; Quick Cleanup (can place parts in the dishwasher after you eliminate pulp).

Downsides: Some say the high speed is a downer because it causes oxidation and therefore juice can’t be stored long – you pretty much have to drink the juice immediately after making it or store it in an air tight container in the fridge to drink later in the afternoon; Not great for juicing leafy greens (you may have to re-run the pulp through the machine if you want a little more juice, which can be laborious); Single purpose is juicing.

A centrifugal juicer is great for beginner juice enthusiasts.  I have a Breville Juice Fountain Compact, which I got for a little over a $100 at Crate & Barrel.  I love it.

b.       Masticating (Single Gear): A single gear crunches fiber slowly and then squeezes juice through a stainless steel screen.

Upsides: The slower speed allows less oxidation and more nutrients; You can store juices longer (1-2 days); Versatile – you can make baby food and nut butter too.

Downsides: More expensive and slower than a centrifugal juicer.

c.       Twin Gear: The unit presses produce between two gears, slowly squeezing out juice.

Upsides: Juices can be stored up to 72 hours and are very nutrient rich; Multi-purpose – Similar to a masticating juicer, nut butters can be made with this juicer as well.

Downsides: Expensive; More time juicing than with a centrifugal juicer.

To learn more about types of juicers, visit http://www.all-about-juicing.com/review-juicers.html.

No juicer? No problem.  Try using your blender, a fine mesh strainer, a spatula and a bowl to create a juice.  Here are some links to “blended” juice recipes:  http://theweek.com/article/index/258188/how-to-juice-without-a-juicer; http://thechalkboardmag.com/how-to-juice-without-a-juicer.

2.       Pick Good Veggies and Fruit: Go organic if possible (try your local supermarket, farmer’s market, or your local community supported agriculture (CSA)).  If you can’t get organic produce or the price of organic produce is too high, no worries.  Simply WASH and peel the non-organic produce thoroughly (use a veggie brush) to get rid of all the pesky germs and pesticides.  Organic produce needs to be washed, but you don’t have to peel it. 

3.       More Veggies than Fruit:  Too much fruit in your juices can lead to too much sugar in your delightful beverage,  which can result in weight gain and sugar-related health issues.  Kris Carr, wellness expert and successful author, recommends a 3:1 ratio of veggies to fruit.  You can check out her delicious recipes and e-Juice Book here: http://kriscarr.com/.

4.       Check with Your Physician:  Juicing can be wonderful and full of lots of nutrition, but different bodies need different things depending on where they are health-wise.  So even though you might want to rejuvenate your body, detox, or spur weight loss with 1-3 day or long term cleanses like Joe Cross in Fat, Sick and Nearly Dead (http://www.fatsickandnearlydead.com/), check with your physician first.  Even if you are considering juicing to add variety in your diet, check with your physician to see if just having a juice for breakfast or a snack meets your dietary needs.  I tend to be protein deficient and sometimes need to eat protein after I drink my juice. 

5.       Still Eat your Whole Veggies and Fruit: Although fresh juice has some fiber, more fiber comes in whole veggies and fruit.  Since fiber is important for digestive function, be sure to get your chew on too!

6.       Be Creative: You don’t always have to follow recipes.  Use them as ideas to jump start your own creativity and look in your fridge to see what produce looks like it’s on the verge of being less than fresh and pair up what seems like it would be tasty and nutritious.  Try adding coconut water or aloe juice for some variety.  Also, if it’s a little too much green, tone it down with a zesty fruit like lemon and green apple adds sweetness without too much sugar.

7.       Remember, You can Buy Fresh Juice Too: Sometimes there is no time in the morning to make your fresh juice.  No worries.  If there are local places in your area that sell fresh juices head there for a quick pick me up and to get some ideas too.  In the Washington, DC area, there are plenty of establishments selling fresh juices.  Here are a few I enjoy:

·         Juice Joint Café; 1025 Vermont Avenue NW; http://juicejointcafe.com/

                  ·         Purée, 4903 Elm Street, Bethesda; http://www.pureejuicebar.com/
                  ·         Press; 1630 14^th St., NW; http://www.press14.com/;
                  ·         Whole Foods
                  ·         Sweet Green
                  ·         Hawthorne Homemade, 3706 Macomb Street, NW; 
                             http://www.organicjuicebardc.com/

o   Hawthorne Homemade has great cleansing options that you can try (once you check with your physician!).  I’m doing a 1-day cleanse right now, drinking delicious juices like Abundant Energy (with Greens, Kale, Celery, Apple and Lemon) and Glowing Skin (with Carrot, Ginger, Apple, Kale, and Parsley) as well as a filling Almond Delight smoothie (with almond milk, almond butter, agave, cinnamon and banana – yes, it’s dessert in a glass!).  I love the juices and the owner Jo Anna Hawthorne is knowledgeable and ready to help.

I have also heard that Khepra’s Raw Food Juice Bar is good as well and look forward to checking it out soon.  (http://kheprasrawfoodjuicebar.com/; 402 H Street NE)

 

Hydrating Juice (perfect for a day after a night of festivities):

(Makes about 16 oz.)

 ½ of a Grapefruit (I like Ruby Red)

             ½ a Green Apple
             2 small carrots (grated if not organic)
             2-3 long Celery Stalks
             ½ a large Cucumber
             4-6 kale leaves
             Coconut Water (to taste)

This hydrating delight has quercetin, Vitamins A, C and K, Potassium,  Calcium, Alpha-Lipoic Acid, Chlorophyll, and antioxidants.  Not only is it hydrating, its nutrients promote anti-inflammation, may protect against cancer, help to regulate metabolism, and promote bone density and healthy connective tissue.  A real nutritional powerhouse!

**Extra Tip: Drink juice on an empty stomach and alone to absorb nutrients more easily. 

Disclaimer: Krystal Jordan is not a nutritionist, dietician, or physician or health care provider.  This blog represents Ms. Jordan’s opinion and research.  It should not be relied upon as medical advice, diagnosis, or treatment.  Contact your physician or other health care provider before making any medical decisions and for any medical questions, advice, diagnosis, or treatment. Ms. Jordan expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in the Thriven Life blog.

 

 

 

How it All Began

I decided to begin the Thriven Life blog out of a passion to share my journey and experiences in living a heartfelt and authentic life, where well-being, wisdom, and physical, spiritual and emotional health are just as important as my degrees, my career, and my bank account.

About 6 years ago, I began my journey, seeking ways to heal a broken heart and to fill what I felt was a spiritual void.  Thankfully, someone along my path suggested meditation and reiki.  A whole new world was opened up to me as I learned non-Western ways to uplift my spirit, calm anxiety, and heal myself and others.  Soon, I was inspired to become a yoga teacher, an avocation that allowed my physical body to aid in spiritual and emotional openings for me and my students as well as to increased mindfulness and health consciousness. 

Through my experiences, I discovered a community filled with people of different cultures and backgrounds who yearned to share their experiences and to grow more deeply.  I felt compelled to begin a community that would allow for this free flow of information, but was held back by doubt - Who am I to start this? Do I have the credentials?  And then, while on a yoga retreat this May in Italy, I became encouraged by a life coach and Arianna Huffington’s book “Thrive”.  Like Huffington, I wanted to encourage others to create a life of well-being, wisdom and wonder and to also incite people to drive toward a well-lived, mindful, authentic and healthful life.  In other words, I wanted to encourage people to be Driven to Thrive as much as they are to succeed in traditional ways.

So, I’ve decided to start small, blogging about my journey to live a Thriven Life.  One day, I’ll expand the platform and open up the dialogue to a community, full of resources and connections – a container of well-being.  For now, I hope you all join me on the beginning of my journey!