November 2021 (Volume 11 - Issue #11)
Hello and happy Saturday, <<Name>> ! How are you this wonderful (and hopefully not too cold or damp) November day? Here in Ohio the weather has been kind of cloudy and gloomy…yet in a good way. One that encourages me to snuggle by the fire with a blanket and a good book.
Before we dive into what's been on my mind, I just want you to know how much I value our time here together here. I am ever grateful to be allowed to visit your inbox. So, welcome to all my old friends as well as those of you who are new to my world.
“We are never more than
one grateful thought away
from peace of heart.”
--Albert Schweitzer
In the United States, we celebrate Thanksgiving in November. It’s a time to celebrate the blessings of the  harvest, our families, and honor the good things in our lives.
It’s the season of gratitude.
One of the most life-changing practices in my life was when I began keeping a gratitude practice. Especially during the times that I have been consistent with a written practice.
It's how I begin and end my day lately. Here in my favorite chair with my journal.
Though I was doubtful it could really make a difference more than fifteen years ago when a therapist first suggested it... I discovered that gratitude invited me to find love and nourishment within my own life even during the most challenging of seasons.
Because what gratitude does is help you not just find what’s good in your life. It’s a path to celebrating your victories, finding grace in the midst of failure, and sowing the seeds of compassion.
Especially self-compassion.
When you practice gratitude, you learn something that many of us are hard pressed to do: to actually receive the blessings in our life. Because it's so easy to be bombarded with what we SHOULD be grateful for...or feel  guilty for having what seems like a "privileged " life, that doesn't mean it always feels that way.
Otherwise, gratitude can become just one more thing on our list. Or have a heavy quality to it.
Instead, it's a saving grace. Something you need in abundance in our imperfect lives. And it's a great companion to the pursuit of goals and the tending of our daily life.
You see, a gratitude practice helps you re-wire your brain to the positive.
Because, unfortunately, we humans are wired to the negative. Granted, this is honestly so that we can figure out the worst case scenario to SURVIVE in the wild, but I think the days of being chased by lions and bears is pretty much over.
So, what a gratitude practice actually does scientifically is it helps create new thought patterns in your brain – so that in times of stress or challenge, our thoughts can seek a positive trail rather than the negative ones.
Another reason I wanted to make the theme of this month's love note "Gratitude" is because I've noticed that  no matter where I go these days, I am running into grumpy or negative people.
Cranky fellow shoppers. Drivers are incredibly aggressive these days. And let’s not even mention the news. That’s why it’s especially important these days so that we don’t let all the negativity bring us down, too.
To be honest, though I used to see a lot of beauty and gratitude in November everywhere, even social media, this year feels different. Which is all the more reason we need it more.
Not only are we met with tough times thanks to the news and the ongoing COVID restrictions, but this year we seem to skip from Summer straight to the push of buying for the Christmas season.
And, while I understand that supply chain issues are making the need to shop ahead necessary, the bombardment of advertising and email can feel overwhelming.
SO. Much.Email and noise, right? So, though I could ramble on about gratitude, I’m going to keep this note  short.
Oh! But before I go: we are two months from 2022. So, I’m also including my annual “Word of the Year” workbook in this email as well - just scroll down.
I've been choosing a Word of the Year since 2005...around the same time my therapist recommended a Gratitude Practice as a way to find more love, joy, and pleasure in my life.
And as a way to pay that forward, I have been lovingly and joyfully creating a workbook for YOU since I began my coaching practice in 2011 to help you discover your own Word of the Year.
I find that this is the perfect time of year to begin reflecting on the past year....and looking ahead to the coming year.
If you celebrate the season, I hope you have a wonderful Thanksgiving.
Many wishes for a healthy and happy month ahead.
Here's to celebrating our blessings, honoring our wins, and seeing the grace of gratitude in our lives.
PS - I am taking two new clients in 2022. If you'd like to schedule a chat to see if we're a good fit, simply reply back to this email. Or book a Discovery Session.
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My latest e-Book is HOT off the press and will be made available to new subscribers beginning Monday, November 15, 2021. But I wanted you to have it first.
Can you believe that we are fast approaching the end of 2021 and the beginning of 2022? That means it's time to begin closing out the year - and looking forward - by choosing a Word of the Year for 2022.
Introducing my latest e-Book / Workbook for you:
A Touchstone for Your 2022 Journey:
The In-Depth Guide to Revealing Your Word of the Year
Here’s what you’ll find in A Touchstone For Your 2022 Journey: The In-Depth Guide to Revealing Your Word of the Year.
 In Part One, you’ll take a look back as you Bid Farewell to 2021.- You’re invited to look ahead to 2022 and begin to breathe life into your desires as you explore Part Two.
- In Part Three, you’ll review a list of more than 1000 words and begin pondering what Word (or words) is right for YOU in 2022.
- To help you gain clarity, Part Four provides you with a series of tools to help you gain clarity around the best Word to serve as a touchstone to serve as your companion through your journey in 2022.
- In Part Five, you’ll Declare Your Word (or Words) of 2022.
I’ve also added two Bonus section to help you you create a more nourishing year.
Bonus One explores Ways to Work with Your Word of the Year. This section suggests a dozen ways to help seal your Word…and more than a dozen journal prompts to continue to check-in with your Word throughout 2022.
Bonus Two is an invitation to dive into your emotions. There, I’ll share how you can use your emotions for good. And as a path and process for creating days that are more nourished. And satisfying.
Download your FREE copy of this powerful workbook by clicking here ==>
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No matter what's happening in the outside world - or in my own small little world - one thing I've learned is that the smallest of things can keep us afloat, pull us out of the deep end, and help us be a happier version of yourself.
That's what I aim to share with you here each month. The stuff that's seems small but is making a powerful difference in the quality of my daily life. This month, I'm sharing what I'm especially grateful for right now.
how I'm keeping my lips Soft and Hydrated
When I was in junior high, the trendy thing for lips was rollerball lip-gloss in a variety of fruity flavors. Back then, of course, I wanted to be cool, but confession: I never liked the strong smells and hated how sticky it made my  lips. Especially on a windy day as it always seemed to attract my hair being blown into my face and stuck to my lips. After one too many times of pulling my hair away from sticky lips, I vowed NEVER again.
Even though cosmetics have evolved since the late 70s, those shiny (and sticky to me) lip glosses have evolved AND are still just as shiny and sticky
As I've mentioned often here, I have always had dry skin which means fighting dry, flaky lips has always been a challenge, especially in the colder months. And after trying a lot of chap-sticks, lip balms, and more, I've found something that works miracles :Laneige Lip Sleeping Mask. It's a jarred balm that I apply at the end of my skincare routine before bed...and often as a layer before I put on make-up. You can buy it direct from Laneige, from Amazon, and Sephora. Though I am partial to the original "Berry" version, I did pick up a holiday set that included "peppermint" and it's pretty wonderful, too.
in the Kitchen
I am all about buying the best version of items that fit your budget. And several years ago, I would have told  you to avoid jarred pestos and, instead, go for fresh pesto you can find in your grocery store's refrigerated case. Yet, I have to admit that with rising grocery prices, it's hard for me to justify paying $8 (or more) lately.
So, I've been experimenting with jarred versions again and discovered a jarred pesto that rivals my favorite fresh made pesto at half the cost: Good & Gather's Signature Basil Pesto. This is one of Target's private label brands...and everything I've purchased of the Good & Gather brand has been quality I would expect from higher priced brands.
Use this pesto to add flavor to pasta or as a topping to baked salmon or chicken. OR as part of a marinade for Basil Pesto Grilled Chicken (a recipe I shared with you in March.
on my Face
One thing I've begun doing again is wearing make-up almost every day. Though I had gotten into the habit of  only putting make-up on when I had video calls, a few weeks ago I noticed that I was in a much better mood on the days I wear make-up.
While I don't believe any of us need make-up to look more beautiful, what I found was just the act of spending a few minutes tending myself boosted my mood all day. Better yet, now that I've changed my foundation to Charlotte Tilbury's Airbrush Flawless Longwear Foundation.
I get full coverage without the need of any concealers or correctors. THIS is new for me because all other foundations I've used over the last ten years required additional products in addition to foundation to cover age spots, redness, and under-eye bags.
And better yet, it's a full-coverage foundation that looks natural once it has set.
Of note: I purchased this at Nordstrom's and the sales gal told me to be sure and apply this to well-moisturized skin. So as part of my morning routine, I add a light layer of facial oil (that I recommended last month) before I apply my make-up.
I'm a huge fan of (most) of Charlotte Tilbury products, especially her lipsticks! You can also find Charlotte Tilbury products at Nordstrom and Sephora. Though if you order direct, you get free deluxe samples. And if you have ShopRunner, you can get 2-day shipping!
PS - since I began putting on make-up both days, I am more consistent with my evening skin care routine even on days I don't wear make-up. This has made my skin look AMAZING. Especially when this is usually the time of year I fight dryness!
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Since the theme of this month's newsletter is "Gratitude", I wanted to express my undyling love, affection and gratitude for my favorite kitchen appliance: My Crock-pot! As I mentioned last month in my "Favorite Things", I actually have THREE crock pots: one 6-quart oval and two small 2-quart crock pots.
What a kitchen workhorse and dinner saver! I can put ingredients in the crockpot in the morning when I'm at my best, and hours later am rewarded with a meal that's ready to eat.
So, this month, I'm going to share some of my on-repeat recipes made using my crock pot.
Main Courses for Dinner (Using Large Crock Pot)
Want to know one thing I now only make in the crockpot? MEATLOAF! Gone are the days of making  this standby dinner and actually baking it in the oven!
First, spray your crock pot with non-stick spray. And in order to set things in place, go ahead and open a 6 ounce can of tomato paste and set it aside. (I use Muir Glen Organic for all my tomato products)
Begin with one (or two) pounds of ground beef. I usually go with grass-fed beef that's 85-to-90% lean. Place this in a shallow bowl and spread the meat out against the sides of the bowl so that you can easily season more of the ground beef.
Sprinkle on your spices: two teaspoons of garlic powder. one teaspoon of kosher salt, one teaspoon of chili powder, and two teaspoons of Italian Seasonings. Next add
Optionally, you can also add one diced yellow (or white) onion and one 15 1/2 ounce can of petite diced tomatoes that you’ve drained. I’ve stopped adding these lately due to JB’s newish intolerance of acidic foods.
For each pound of meat you use, you'll need one beaten egg and about a cup of quick oats. To keep it gluten-free, I typically use Bob's Redmill Gluten-Free Oats with Flax Seed that comes in a single-size container. The oats and eggs together will help bind your meatloaf together.
Mix well. You can do this with a heavy-duty rubber spatula or your hands.
Now, transfer the meat mixture into your crock pot. Again, you can use a spatula, but it's just easier to use your hands. Roughly shape it into a loaf shape. After washing your hands, use a small rubber spatula or the back of a spoon to spread the tomato paste on top of the meat mixture.
This needs about four hours on low in your crock pot or two hours on high. I've found that if you have the "warm" feature on your crock pot, it can sit on warm for about three more hours before the edges begin to scorch.
Savory Chicken and Sweet Potatoes.
Spray your crock-pot with PAM. Take a couple of sweet potatoes. Mine were tiny things I had picked up at a farmer's market recently, so I used about four. SCRUB THEM WELL and dice them. (Peel them only if  you don't like to eat the peel) and place them in the bottom of the crock-pot.
Add a diced onion (Spanish Yellow Onions) on top of the sweet potatoes.
Then lay a chicken breast on top of the veggies and heavily season it: kosher salt, garlic powder, ground sage, fresh pepper, Italian Seasonings.... I usually use boneless, skinless chicken breasts. However, you can also use chicken breasts with the skin on them, just pull the skin back and season underneath before pulling the skin back over the breasts. This will give you a more tender, moist chicken.
CAREFULLY add chicken or vegetable stock (I use Kitchen Basics) to your crock-pot by pouring on one side, so that you don't disturb your seasonings. You should pour in enough to hit almost the top of the chicken breast.
Put on low for 8 hours or high for four hours. NO muss or fuss. I loved the use of local and in season produce. You could add other root vegetables like golden beets, turnips, parsnips or even some acorn squash.
The results are this balanced blend of autumn flavors that are nothing short of delicious, nutritious, and easy. What a treat for a weekday meal on a cold day!
White Chicken Crock Pot Chili
Though I'm a big lover of chili made with beef, we tend to lean more towards chicken for our meals. So, I  searched for a chicken based chili recipe. After several experiments, this has become my favorite chicken version because it's chunky and soupy and just a little spicy. And, it's easy, nutritious and delicious.
Spray your crock-pot with PAM. Dice two onions and place in the bottom of the crock pot. Dice 2 boneless skinless chicken breasts and toss on top of onions. Add 4 cloves of pressed garlic, a seven ounce can of green chilies, and 2 cups of unsalted vegetable stock (again, I prefer using Kitchen Basics Unsalted stocks).
Then add 1 tablespoon of chili powder, 1 teaspoon of cumin, and a dozen grinds of fresh ground pepper. Cook on low for eight hours or on high for 4 hours.
About a half hour before eating, stir chili well and add either three cans of rinsed and drained cannellini beans (white kidney beans) OR two cans of rinsed and drained cannellini beans and one can of garbanzo beans.
You can top it with a variety of yummy things: sliced avocado (for some good fats), tortilla chips, shredded cheddar, or some crumbled Cotija cheese.
Best Use of Leftovers: Turkey Tortilla soup
I don't know about you, but there's something about cold winter days that calls for SOUP. Better yet: when making the soup allows you to use up leftovers in a way that creates something totally different? THAT  is a winner in my book. So, if you're a leftovers-in-the-freezer kind of gal like me, this recipe is for you.
This is one recipe that doesn't call for exacts of anything. Rather, rummage through your vegetable bin and freezer for small bits of flavor. Begin with aromatics: onions, shallots, celery, garlic, and carrots.
In my case, the last time I made this, I diced 1/2 of a yellow onion as well as 1/2 a shallot (left from previous meals). On the stove, add a couple of tablespoons of olive oil to a pan, turn it on medium high. And if you’re feeling a little sassy, add about a tablespoon of really good butter (like Kerrygold).
Next add carrots: two diced carrots And then, after they begin to soften, add some garlic. You can dice about two cloves of garlic OR a healthy squeeze of minced garlic that comes in a tube in the produce section.
You can also add in about a cup of frozen corn, too.
As this sautés, dice 1/2 a can of Chipoltle peppers in adobe sauce. I'm not a big fan of big spice, so I sliced the peppers open and removed the seeds before dicing them. Add the diced peppers as well as a couple of spoons of the Adobe sauce to the mixture on the stove. Set aside.
In the crock pot, add 3 to 4 cups of turkey or chicken stock. If you don't have homemade stock, use a good boxed broth (again, I prefer unsalted Kitchen Basics). Then add 2 to 2 1/2 cups of cooked diced turkey (or chicken), your sautéed veggies, and one can of petite diced tomatoes that you’ve drained. Cook on low for 6 to 8 hours.
About thirty minutes before you're ready to eat, add a can of (well rinsed) beans. I usually add a can of dark red kidney beans. But you can also use black beans, Cannellini beans, or chickpeas.
Or skip the beans altogether
To add a splash of freshness to this soup, slice up a lime and serve with lime wedges.
For serving, get some of your favorite toppings: cilantro, diced avocado, sour cream, grated cheese, and your favorite tortilla chips.
Some notes:
- If you want to add some greens to everyone’s plate, in the bottom of each person's bowl, add a handful of baby spinach, hand torn. Cover with hot soup, then place a plate over each bowl for about three minutes, giving the spinach time to wilt. You can also sub in kale, Swiss Chard, or other favorite leafy green.
- Because this makes enough for even more leftovers, you make it a bit of a different meal by serving soup over cooked rice. Or by tossing in some cooked pasta, like elbow macaroni! Note that you might want to add some extra broth if this is the case.
- If you pulled turkey and stock out of the freezer, you don't want to re-freeze this soup. If you used fresh ingredients, leftovers can be frozen for two months.
- You can use rotisserie chicken from your grocery store deli and boxed broth to make this come together if you don't have leftovers in the freezer.
- The leftover Chipotle Peppers in Adobe sauce can be put in the freezer.
Best Side Dish Ever: Crock Pot Baked Beans
You may think of baked beans as a side dish for BBQ Season, but it goes beyond that!
First, spray a small crock pot with non-stick spray and set aside. Also, bring out a large pot - I used my Dutch  Oven so I had ample space to mix everything together before pouring it into the crock pot.
Next, begin with a package of bacon - I really love the Applegate Uncured No Sugar Added Bacon. But choose the best bacon you can find. Slice the bacon in strips that are 1/2 to 1 inch wide. Begin cooking the bacon stirring frequently so that it cooks evenly. When the fat begins to render off the bacon, add 1/2 cup of diced onion (Yellow or white - this is about 1/2 of an onion). And cook until onions become translucent.
Note: if your bacon isn't very fatty, you may need to add a splash of olive oil to the pan to have enough oil to soften the onions.
Bring it off the heat and then add two cans of WELL RINSED dark red kidney beans. You could also use pinto beans or even black beans. Then add 1 1/2 to 2 cups of BBQ sauce. Just enough sauce that all the beans are coated but not drowning.
I often add 3 tablespoons of dark brown sugar if the sauce is spicy, but not always. This gave me a fully balanced dish that was smoky, a little spicy, and just sweet enough.
Pour everything into your crock pot and cook on low for at least four hours. This will give you the baked bean taste without heating up the house or needing to tend the stove.
NOTES:
- As to the sauce: you can use homemade sauce, sauce from a BBQ joint, or bottled sauce. If I’m not making it myself, I am partial to Stubbs Original BBQ Sauce which is Gluten Free and doesn’t use Corn Syrup.
- If you choose black beans, I'd also add a tablespoon of cumin. Or you could even combine two different kinds of beans.
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Have you chosen Your Word for 2021? It's something I've been doing since 2005 and has been a great influence and support on my personal development over the years. Yes, even those years that I have tried to ignore my word, just the act of choosing a Word is like a prayer.
One thing I wanted to do in the year ahead is to serve as a cheerleader, companion, and champion for you - and Your Word - for 2021 - to find your space of gratitude with your Word before you choose your Word for 2022.
In my experience our words work their own special magic whether we check in with them or not, but keeping them in mind certainly helps boost their ability to serve us.
Here's some ways to play and connect in this month:
- Ask yourself: What ways is my WORD inviting me to find gratitude in my daily life? Grab
 a sheet of paper, your journal, or open a blank document on your computer to explore the answers to this question.
- How can my WORD be a tool to help you find gratitude in all the ways I haven't yet met my goals for the year? Sometimes, we desire something, but only give it a smidgen of our time. But how can you allow your word to help compel you to be devoted instead? .
- Use your WORD as a jumping off point to catalog all the ways you can explore your big goals alongside your desires for a nourishing daily life as a prayer of gratitude. What I mean by this is to brainstorm a list of all the ways your daily life and big goals can coincide side by side thanks to gratitude.
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