The Science of Gratitude
Along with my seasonal picks for your holiday table
Welcome to the Michelle Seguin MD newsletter! A newsletter about thoughts on health and wellness from a doctor-gardener. I’m Dr. Michelle and welcome to the Thanksgiving issue of my newsletter.
Hello friends,
The holiday season is upon us, which often translates to “meeting and eating” in our family and likely yours. “Food is a conduit for connection” after all and a guiding mantra in my life and teachings. In this newsletter, we will explore the science of gratitude, a few of my seasonal favorites for your holiday table, and my Thanksgiving-style nature rx aimed at increasing nature contact and decreasing screen time for your family.
Wishing you and yours a healthy holiday,
Dr. Michelle
Science of Gratitude
Did you know that there is an evolving field of research exploring the science of gratitude and its impact on physical, mental, and emotional well-being? In fact, gratitude-based practices are some of the most effective and well-studied interventions within the field of positive psychology. A quick review of the literature demonstrates that gratitude-based practices are linked to:
Decreased stress levels
Lowered blood pressures
Better sleep quality
Stronger immune systems
Increased feelings of joy and happiness
Last month I had the pleasure of speaking with Lily Venable of the Marquette Monthly (a regional publication in Upper Michigan) to share my insights on the impact of gratitude-based practices on health & well-being. You can read the full article for free by clicking the button below. I include a few of my favorite strategies for incorporating gratitude into everyday life. Enjoy!
“Gratitude has the power to transform our lives, one thankful moment at a time.”
Excerpt from The Power of Gratitude, Marquette Monthly, November 2023
In The Kitchen
In case your holiday menu is still in flux (like mine), let me share a few seasonal picks for your holiday table:
Pumpkin Tahini Pie with a Maple Oat Crust - Are you a subscriber to the
? I never miss an issue. is a physician, author, culinary instructor, mom, and daughter of a person living with Alzheimer’s. Her mission is to help you take care of your brain while still eating delicious food! Her work inspired me to start this Substack newsletter. I hope you’ll join me in subscribing to Dr. Annie’s newsletter and in making this better-for-you, brain-healthy pie.
Fun House Potatoes - Who’s up for a non-traditional potato side for your holiday meal? The talented
has you covered in two ways. The first is this beloved side from her hometown social club featured on this week’s episode of the Splendid Table podcast. The second option is a side of spiralized roast potatoes from her new book COMPANY. There’s still time to pick up the book for the recipe and her entire Thanksgiving holiday menu while you’re at it.
Autumn Harvest Salad - This seasonal salad is a holiday throwback from my blog in 2021. Packed with nutrition from the beta-carotene in the delicata squash to the polyphenols in the pomegranate seeds, it is a colorful, beautiful addition to a holiday menu.
One To Follow
As a self proclaimed lover of learning, I have PubMed alerts set weekly for some of my favorite topics as a way to stay current in the fields of lifestyle medicine, culinary medicine, and nature therapy to name a few. Last week the following research protocol dropped in my inbox: Associations between nature exposure, screen use, and parent–child relations: a scoping review protocol.
While the study is currently in progress, the preliminary protocol highlighted an emerging body of literature which suggests “that screen time and nature exposure act on psychosocial outcomes in contrasting ways”. Researchers aim to identify whether “exposure to natural environments may counteract some of the potential negative psychosocial effects of excessive screen use”. All in all, I’m looking forward to following along here as this research has the potential to impact policy in education (especially early childhood) and nature experience in a very positive way.
As we head into the Thanksgiving holiday, here are a few ideas to decrease screen time and increase nature contact with your children:
Nature Contact Rx (Thanksgiving-style)
Post-dinner family walk (This is one of the best things you can do for your digestion and blood sugar after this big meal)
Backyard nature scavenger hunt (Here’s an example of a list - be sure to track and talk about what you find together)
Visit a local park or nature preserve
Sign-up up for a Turkey Trot race in your community (There is often a youth bracket for your little ones)
Explore the birds in your neighborhood by using the Merlin Bird App (I love the sound ID function)
A Piece of My Mind
A few of you have asked me to bring back this feature of the former newsletter where I share quick updates on what I’m learning, doing, loving, & more! The title of this segment is a riff on the popular JAMA series, which often highlights the joys, challenges, and hidden truths of practicing medicine in the modern era.
What you may want to try: Skin Food Mask by Valor Skincare. I love everything about this intentional, sustainable, woman-owned, Michigan-based skincare line. Treat yourself to one or all of their masks. (Disclaimer: Not an ad, just a fan)
What you may want to eat more of: Millet has quickly become a staple gluten-free grain in our home. This week we substituted cooked millet for bulgur wheat in a tabbouleh-style salad to accompany chicken shawarma. I use this fool-proof method for quick cooking in the InstantPot.
What I’m excited about: Discovering
this month! Her modern minimalism approach has already brought so much ease to my life. Her first book, Minimalista, will be my winter playbook for editing and organizing my home.
This newsletter is a work in progress and your feedback is valuable to me. If there are topics of interest or columns you’d like featured, please connect with me and/or leave a comment. Thanks for being here!
Yours in health,
Dr. Michelle
P.S. If you are enjoying this newsletter, I’d love if you’d share it with a home cook, gardener, and/or nature lover in your life!
In Case You Missed It:
Here are my most recent Substack sharings:
Spiced Pear Buckwheat Porridge: A seasonal, warming breakfast, reader requests, and a nature-based mindful moment
A Love Letter to September: Garden recap, produce rx news, & a new seasonal living recommendation
Fire & Ice: Exploring the health benefits of thermal stress
This is beautiful. Thank you so much Michelle!
Hi Michelle! I am fascinated by the science of gratitude. Thanks for writing--I soak up every word!