Gratitude and Giving Back to the Community
The end of the year is once again here, and the chill in the air is coming in hot. Wasn’t it just a moment ago that late summer days, with their waning heat and humidity, compelled us to stay out and play a little longer? Today, it’s dark at 6:00 p.m., and the chill at dusk is crisp enough for coats and mittens, nudging us back toward the warmth of cozy homes and the gratitude we feel for the folks within them.
November is when the hustling and bustling of the holiday season starts to stretch its legs, filling our days to the brim with errands, deadlines and the steady beat of lovely, seasonal delights. For tucked inside the rush is a reminder to pause, to breathe, to look up from to-do lists and give thanks for what matters most. It’s a month that invites us to balance the weight of responsibility with the lightness of gratitude; gratitude for our families, our communities and the small, everyday kindnesses that make this life worth living.
Giving Back
We tend to think of giving back as something we do for others. And of course, it is — when you volunteer your time, donate to
a cause or lend a hand to a friend, you’re significantly improving someone else’s day, week or maybe even their whole outlook on life. Not bad, you might say. But there’s something even better at play, a great big, beneficial bonus that the best of us don’t always stop to notice: giving back is also profoundly good for us!
Research shows that giving and gratitude don’t just create warm, fuzzy feelings. They can improve both mental and physical wellbeing in measurable ways. Psychologists explain that when we give, whether it’s time, money or energy, our brains release “feel-good” chemicals like serotonin, dopamine and endorphins. Those natural boosts can lower stress, reduce anxiety and lift our moods. The ripple effects extend to the physical as well: volunteering has been linked to lower blood pressure, a healthier immune system and even longer lifespans.
Gratitude
Gratitude and giving are closely connected. Gratitude reminds us to notice the good around us, to take it all in. Giving, then, becomes a natural extension of that awareness. Think about the last time someone showed you kindness. Maybe a coworker jumped in to help you finish a project, or a friend listened when you needed to vent. Did you ever reflect on that later and feel a pull to either pay it forward or lend a hand to someone else who clearly needed it? That’s gratitude in action, motivating generosity.
And gratitude itself has powerful benefits. Studies have found that practicing gratitude can improve sleep, reduce stress and strengthen relationships. When we take a moment to appreciate what we have, and especially who we have, we shift our focus away from what’s missing. That shift helps us feel more grounded, connected, and optimistic.
In other words, giving really is a win-win. Others benefit from your generosity, and you benefit from the joy and sense of purpose that generosity creates.
Simple Ways to Give Back this Season
Now that we’re all a little wiser, let’s wrap up with a few simple ways to give back this holiday season; some wellbeing boosters from the Wise & Well team to help keep you wise and well.
Given that the most meaningful gestures are often the simplest, here are a few ideas perfect for busy schedules and tight budgets:
Start Small: Write a thank-you note to a coworker who helped you this year. Send a text of appreciation to a friend. Hold the door for a stranger or let someone cut ahead in traffic. Even a kind word or lighthearted compliment to your favorite barista can brighten both your days. These tiny acts ripple outward.
Volunteer in short bursts: Not everyone has time to commit to a long-term project, and that’s okay. Look for “micro-volunteering” opportunities: spending an hour at a local food pantry, joining a toy drive or delivering meals to neighbors.
Share your skills: If you love cooking, make an extra batch for someone in need. If you knit, consider donating hats or scarves. If you’re tech-savvy, help a nonprofit with its website or social media.
Give as a family: Children often love being included in acts of kindness. Choose a charity together, help pack donation boxes or volunteer at a community event. These experiences can become traditions that stick for years to come.
Balance the season: The holidays can bring stress, consumerism and endless to-do lists. Think of generosity as an antidote — a way to reconnect with what really matters and step away from the noise.
Be Intentional
Experts note that not all acts of generosity feel the same. Giving because you feel pressured or obligated probably won’t yield the same benefits as giving with genuine intention. What matters most for your wellbeing is the mindset behind the act. When you choose to help someone because you want to, and when you can see the positive difference you’ve made, the rewards, emotional and physical, are stronger.
But remember, there’s no threshold you need to hit. You’re not LeBron James trying to score 60,000 gratitude points. You don’t have to volunteer every weekend or donate large sums of money. Small, everyday acts of kindness add up to create a lasting positive impact for both you and the people around you. Besides, if you give too much or find yourself overextended, physically exhausted, emotionally drained or feeling like your efforts don’t matter, you’re missing the point.
Generosity should lift you up, not wear you down
In fact, only the year should be winding down. Gratitude and generosity are just getting started. Let them be the steady fuel that keeps us moving, the warmth that keeps the chill at bay, and the joy that reminds us what it truly means to be wise and well.
Source: clevelandclinic.org
Monthly Moves
Be Thankful for Your Knees
Our knees work hard for us every day. They carry us through long walks, workouts and even those quick dashes to catch the elevator. Taking time to strengthen them is one way to show a little gratitude for all they do. Strong knees help prevent pain, improve balance and keep you moving with confidence.
Try these simple moves, five days a week for four weeks, to build strength and stability.
Seated Knee Extension
Sit tall with your legs uncrossed. Straighten one knee fully and squeeze your thigh muscle before lowering it back down. Switch legs and repeat, keeping your movements slow and controlled.
The goal: 3 sets of 8-15 reps
Sit-to-Stand Squats
Sit at the edge of a chair with your knees bent. Press through your heels to rise to standing, then lower yourself back down slowly and repeat.
The goal: 3 sets of 8-15 reps
Standing Hamstring Curls
Stand with your feet shoulder-width apart. Shift your weight to one leg and curl the other leg back toward your buttocks. Lower it back down with control, then switch sides.
The goal: 3 sets of 8-15 reps
Single-Leg Balance
Stand tall with feet shoulder-width apart. Shift your weight to one leg and lift the opposite knee to 90 degrees. Hold your balance, then switch sides. Rest 15-30 seconds after completion.
The goal: 3 sets of 15-60 second holds.
Heel Touches
Balance on one leg and bend slightly at the knee and hip, lowering the opposite heel toward the floor in front of you. Tap lightly, then press back up through the standing leg. Switch sides and repeat.
The goal: 3 sets of 8-15 reps
Source: bswhealth.com
Monthly Recipe
Cozy Roasted Butternut Squash Lasagna
November calls for food that feels like a celebration of the season. Something warm, hearty and just a little indulgent. This roasted vegetable butternut squash lasagna brings all the cozy vibes, with layers of fall veggies, creamy squash sauce and melty cheese that make every bite taste like comfort at the table. It’s the kind of dish you’ll be grateful for when the days get shorter, the nights get colder and your appetite asks for a little extra love
Ingredients
For the Roasted Veggies
- 1 red bell pepper, julienned or cut into chunks
- 1 yellow or orange bell pepper, julienned or cut into chunks
- 1 red onion, thinly sliced
- 8 ounces baby bella mushrooms, sliced
- 2 medium zucchini, sliced and quartered
- 1/2 teaspoon garlic powder
- freshly ground salt and pepper
- 2 tablespoons olive oil
For the Butternut Squash Layer
- 1 large butternut squash (at least 3 pounds)
- 2/3 cup milk
- 1 tablespoon brown sugar or coconut sugar or pure maple syrup
- 1/4 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/4 teaspoon ginger
- 1/4 teaspoon allspice
- 1/2 teaspoon salt
- freshly ground black pepper
For the Noodles
- 10 lasagna noodles
For the Ricotta Mixture:
- 1 (15oz) container ricotta
- 1 egg
- 1/2 teaspoon salt
- freshly ground black pepper
For the Layers
- 3 cups shredded mozzarella cheese, divided
- 1/2 cup grated parmesan cheese, divided
Directions
1. Preheat the oven to 400 degrees F
2. Add all of the veggies for roasting to a large baking sheet lined with parchment paper. Drizzle with 2 tablespoons of olive oil and sprinkle with garlic powder, salt and pepper. Use your hands to toss the veggies together, then spread them out in an even layer. Set aside while you prep your butternut squash.
3. Use a sharp knife to cut off both ends of a butternut squash; you’ll cut about ¼-½ inch off each end. Next, cut the butternut squash in half vertically. Place the butternut squash upright or vertically on a wooden cutting board that’s very secured to your counter. We don’t want the cutting board or squash to wobble as you cut it. Use your knife to cut the butternut squash vertically down the middle. Use a spoon to scoop out the seeds of the cut butternut squash. Place the butternut squash halves flesh side down on a separate medium baking sheet lined with parchment paper.
4. Place both veggies and squash in the oven on two different racks. Roast the veggies for 30 minutes or until they are slightly golden, then remove to cool down. The butternut squash will take slightly longer; about 1 hour total or until the squash is very fork-tender. Set aside to cool for a little bit before scooping out the flesh. Keep heat in the oven.
5. Make the butternut squash sauce: transfer the flesh of the butternut squash to a high-powered blender or the bowl of a food processor. Add in milk, brown or coconut sugar, cinnamon, nutmeg, ginger, allspice and salt and pepper. Blend until smooth and set aside.
6. Do this step while the veggies and squash roast: Bring a large pot of water to a boil. Cook the lasagna noodles for 5-6 minutes, then drain. Immediately lay the noodles flat on an oiled baking sheet or cutting board so you can easily assemble the lasagna when ready. Another option is to soak the lasagna noodles in very warm (hot) water for 20-30 minutes if you do not want to boil them. (Note: you can also use no-cook lasagna noodles, but they aren’t my favorite!)
7. In the small bowl, add the ricotta, egg, salt and pepper. Mix until well combined. Set aside.
8. To assemble the lasagna, spread 3/4 cup of butternut squash mixture over the bottom of a 9x13-inch baking dish. Place 5 of the cooked lasagna noodles on top, laying four vertically and one horizontally. Spread half of the ricotta cheese mixture on top of the noodles, followed by half of the roasted veggies, then top with 3/4 cup shredded mozzarella. Next, add 1 heaping cup of the butternut squash mixture on top of the mozzarella and then sprinkle with 1/4 cup of parmesan cheese.
9. Repeat layers once more: adding remaining noodles (four vertically and one horizontally), the rest of the ricotta cheese mixture, remaining roasted veggies, 3/4 cup shredded mozzarella, then top with any remaining butternut squash sauce and 1/4 cup parmesan cheese. Finally, top with the remaining 1 1/2 cups of shredded mozzarella cheese.
10. Cover with foil and bake for 25 minutes. Remove foil and bake another 15-20 minutes until cheese starts to brown just a bit. Garnish with extra parmesan and either chopped basil or parsley. Cool for 15-20 minutes before cutting and serving. Serves 12.
Source: ambitiouskitchen.com
Wise & Well Radio
Listen to Wendy Wise and Walter Well discuss all things wellness for October's edition of Wise & Well Radio!
