I have come to the realization that it is important not only for us to feel gratitude, but to express it and share it with those who we are grateful for.  Doesn’t it feel good to be grateful for someone or something someone did for us?  Why, then do we keep that amazing feeling all to ourselves or just share it with a few people but not the one who we’re grateful towards?  Are we afraid of what others will think of us or say because we are sharing our gratitude?  
 
    In this season of giving thanks let’s take our thankfulness to the next level.  Instead of keeping our gratitude to ourselves, let’s express it to those whom we are grateful.  Maybe that’s a parent, grandparent, cousin, aunt, uncle, friend, spouse, or child.  Even if we’re grateful to someone so often that it just becomes a part of our lives to be grateful, let’s make it a part of our lives to share that gratitude.  

     Sharing our gratitude is an important habit to solidify in our lives.  I challenge you to share your gratitude with 10 people this week. 

    Training Edge Sports is a company that establishes and manages Career Integrated Wellness at businesses large and small. 
At PGC, a gasket company located in Edina, MN, we have created a starch/sugar free Wednesday campaign to promote good food choices.  I am writing this today in response to a question that came up in an email feed.  
 
Jon, can you send over ideas on what we can eat for Breakfast, lunch and dinner?  Thanks.

    Sure.  Here we go.  First of all, food choices don’t differentiate between breakfast, lunch and dinner.  These are meals that we have created as are the foods that typically go along with them.  For example, is it ok to eat steak for breakfast or eggs for dinner? 
Yes. Both would be good choices.  Here is a list of 10 “things to eat/drink on Wednesday”:  
 
Eat your protein first.

1.      Water – start drinking water early in the day and drink it often.  Only drink water

2.      Eggs – your cholesterol levels are regulated in your body more than they are by the eggs you eat, so eat eggs

3.      Beans – have a shot of beans when you get to work, over lunch, and again before leaving or with dinner at home. 
They are in the fridge in the Wellness Center

4.      Ground turkey – as lean as you can find

5.      Chicken – lean, trim the fat

6.      Nitrate/nitrite free deli turkey – instead of a sandwich, wrap a cheese slice inside your deli meat and enjoy.  It’s a great carb free
meal

7.      Veggies – you can’t really go wrong eating more veggies.  Eat them raw, with hummus or peanut butter.  A
great seasoning to your eggs is salsa (check the label and watch for more than 5g of sugar)

8.      Plain Greek yogurt – add no more than a half cup of fresh or frozen fruit as fruit has a lot of sugar (albeit natural, it’s still
sugar)

9.      Condiments – salt, pepper, ketchup, etc.  check labels and make sure there is no high fructose corn syrup and limit yourself to one serving per meal

10.  Water – hydrated cells recover quicker and carry and consume nutrients more effectively when there is plenty of water present.  Don’t worry about having to go to the bathroom too much. Worst case scenario is you’ll get some accidental exercise from your desk more frequently

    PGC is doing a lot for their employees to encourage engagement in “healthy” discussion.  I hope that helps answer the question of “things to eat/drink on Wednesday”.  Well, everyday really.

Jon Howard - Husband and Father of 3 | Ultra Endurance Athlete | Owner - Training Edge Sports

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    We all have a close group of people that we rely on for support.  A few examples are:  parents, spouse, girlfriend/boyfriend, friends, coworkers, leadership, and the list goes on.  That support is emotional, nutritional, sharing duties, etc.; there are many ways that those closest to us can show their support.  With that being said, we are responsible to be supportive to those around us as well.  
 
    If that support is missing or insufficient, we are going to have a hard time achieving our goals or facilitating change in those closest to us.  In order to get the support we need or be the support needed by those closest to us, we must communicate that message.  All involved need to know what kind of support is needed.

    This can be difficult at first.  Change is hard, especially when it involves supporting others.  When we get out of our own way, look to support others, and communicate where our need for support lies, we will be that much closer to achieving our goals. 
 
    This message has gone from a need for support to communicating what those needs are and asking others how we can support them. I challenge you to over seek those relying on your support and over communicate the ways that those you rely on can support you.  Remember to share this message with those closest to you.