Hi Reader,

This newsletter is dedicated to supporting you with nutrition tips, hormone balance insights, metabolism-boosting strategies, weight loss advice, mindset tools, and guidance on integrating it all so you can wake up every day feeling like your most vital self. Plus, I’ll be sharing recipes and details on upcoming live and virtual events!

Today, let’s talk about Mindset and staying intentional with our health, especially given the many external stressors we face.

It’s no surprise that stress levels are high these days, and a grounded mindset plays a big role in calming stress and finding ease. Personally, I’m experiencing this firsthand as I help my husband recover from surgery. Navigating the healthcare system and supporting his recovery hasn’t been a straight line.

In moments like these, I turn to The Three Pillars of Mindset, a practice I thought might be helpful to share with you. These pillars can be transformative when it comes to health, even in our fast-paced, distracted world.

The 3 Pillars of Mindset for Health:

1. Mindset
When your "Mind is Set", it’s because you have a clear goal. In health, it’s easy to make choices that offer instant gratification but might not align with our goals. These choices may feel good in the moment but often come with setbacks. Setting your mind on a big goal—whether it’s boundless energy, weight loss, or restful sleep—keeps you anchored to that purpose. When you know your why, it's empowering to make choices that support it.

2. Mindfulness
Mindfulness means being present with what you’re doing. This focus helps you make wise choices and become fully aware of what you’re putting into your body. Practicing mindfulness could mean setting routines you stick to, eating without distractions, or walking in nature without technology, truly absorbing your surroundings. The more mindful you are, the more aligned your choices become with your goals.

3. Practicing Gratitude
​Gratitude is a simple but powerful practice. When we’re grateful, peace can replace worry. Gratitude is an antidote to anxiety, helping you find silver linings even in challenging times. Take note of what you’re thankful for, and if that includes people, take a moment to let them know. This helps gratitude ripple outward, creating positivity in your life.

A Simple Exercise to Apply the 3 Pillars to Your Health

Identify Your Big Why: ​
What are your dreams, goals, and the feelings you want to cultivate? Reflect on the benefits you’ll gain by achieving these goals. Take a moment to write down your why.

Embrace Mindfulness Daily: ​
Where can you embed routines that support your health goals? Morning, lunch, or evening routines? Try sitting down for meals, removing distractions, putting your fork down between bites, or even sitting outside. Meal prep and planning can make these practices easier to implement. Write down what how you can be more mindful in your day.

Practice Gratitude: ​
Write a list of what you’re grateful for and keep it visible. In tough times, look for silver linings.

On that note, check out the links below to learn more about my online course Edible Ayurveda, an in-person Immune Health Class next week in Calistoga, and a Thanksgiving recipe for Redstone Relish—a unique twist on cranberry sauce for your holiday table!

Warmly,
Mary Sheila Gonnella
Board Certified Holistic Nutritionist

As we journey through the seasons, DeAnna Batdorff and I invite you to join Edible Ayurveda, our immersive year-long program designed to transform how you approach health and nutrition.

This unique course integrates Ayurvedic wisdom with nutritional science, guiding you to use food as a tool for healing, balance, and vibrant health.

Throughout the program, you’ll learn to:

• Understand your body's unique constitution and needs
• Create seasonal, nutrient-rich meals to support wellness
• Cultivate habits for long-term health and energy

With seasonal, deep dive virtual gatherings, hands-on assessments, and personalized support, you’ll gain practical knowledge that empowers you to take charge of your well-being.

Here’s what past participants are saying:

"Mary Sheila's skill with nutrition and online learning & DeAnna's expertise as a long-time Ayurvedic practitioner were a match made in heaven... This may have been my favorite course of the decade!"

- Donna O’Malley

"I am so grateful to be able to take this course & learn from two exceptional teachers! Mary Sheila & DeAnna are simply the best!"

- Katherine Collins

If you're ready to make this year a journey of deep nourishment and personal growth, learn more about Edible Ayurveda and join us here.

Save $200 when you enroll before November 30.

Learn more about Edible Ayurveda today!

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Get the scoop on supporting your immune system to thrive, essential tips to avoid immune disfunction, & delicious nutrients that will make you feel soooo good! Immune health really is essential, and I'm looking forward to sharing this class with you.

Join me in Calistoga on November 14th at 6 pm. It's always a good time, and with your ticket, you get a bowl of Green Chili Stew, which is delicious!
​Learn more here​

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Years ago, my dear friend Miriam shared a special Cranberry Sauce recipe with me. It's soooo good! Check out the recipe demo on my YouTube page, and consider adding this to your Thanksgiving Spread! Your Welcome!

​Check out Redstone Relish! ​

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