Situational lessons to carry forward If there is anything this pandemic is teaching us, it is that determination and perseverance alone aren’t enough. Largely, at the very least, the need to adapt and adjust without knowing what is around the corner is necessary. In addition, {read more}
Consistency and repetition equal results. Being consistent is just about the only thing that will actually produce sustainable results. Meaning, very rarely will a one-time action allow for a long term goals. Improving incrementally and applying the trial and error idea go hand in hand {read more}
Today’s topic is more simple than most but the most important!
THANK YOU. Thank you to those who are reading and following along. A special thank you to those who have texted, shown support and shared your own stories! And, I can’t forget those I’ve mentioned in blog posts for being such a big part of my life. It has been 3 months since I woke up and decided to do this and so far it has been super fun. The best part is hearing from everyone and connecting with you all! With the greatest sincerity, I appreciate you!
This expression of thankfulness, leads us to the second topic today: sustained gratitude. Also known as sustained positive emotion.
Storytime
Many years ago, a great friend and I were talking after I moved from PA to NC. To put things in perspective: the first few months of moving was fairly difficult. This was largely due to the large cultural shift I experienced. Just think, I moved from a large northeastern city (where shirts literally said, “I’m not angry, I’m from Philly”) to a quint, cute, put together southern ‘city’ (where everyone greeted one another, smiled and said, “hey”.).
During this phone call, my friend informed me about sustained gratitude. Side note: I realize not all people have friends that give them researched advice. I sincerely would consider this friend my family at this point. Not only have we known one another almost are entire lives, we truly care about one another’s well-being. This example alone reminds me how fortunate I am to have this particular person in my life!
After our conversation, I seriously considered how to reframe some of the things I was experiencing. In addition, I started a daily gratitude practice. This practice consisted of setting a timer for 5 minutes and writing down free thoughts on everything I was grateful for. After about 3 days, I felt a shift in my openness, I dropped some of my natural defensiveness AND even started to wave and say, “hey” back to my friendly passer-bys!
This small shift was so effective to my daily life. One of the best parts is having a written log of some amazing things, but also realizing how grateful I am for simple, everyday things.
Over the years, when I have found myself feeling a bit off or getting too much in my head about anything, I restart this practice. Maintaining it for a handful of days at least and typically a month at a time, it has a re-centering effect.
Some may think this is overly simple, however the way I understand and practice sustained gratitude is as follows:
Some suggest doing this morning and night, I happen to do it once per day and typically no longer time myself. Timing myself in the beginning was extremely helpful. I do recommend writing it down, mostly because my mind tends to wander if I don’t.
Sometimes I start out with the name of a person, sometimes I list my dogs or a good meal I’ve had. Other times I list the weather, my education or my pay check.
This week I am taking a class at work which is providing great value. It has led to feelings of appreciation over my career, my company and everything that got me to this point. I also of course list the class itself and each of my colleagues that is taking it with me.
Recently, I was able to get outside and watch my favorite sport. Another example is that my particular position is able to be done remotely which kept me working full-time during this current pandemic. The most common things on my lists are: people, food, nature and my dog (go figure).
What are some of the positive effects, as tested by science?
This article by UC Davis answers based on research: https://health.ucdavis.edu/medicalcenter/features/2015-2016/11/20151125_gratitude.html
To summarize:
First, I would recommend something as simple as taking this quiz. My results are below, I scored an 89 out of 105. There are a handful of questions I didn’t particular resonate with. However, overall this is a great starting point. I’ve also embedded the quiz below so you don’t have to navigate away 🙂
Second, use the steps above (take out paper and a pen, set a timer and just start writing!)
Thirdly, practice. In the true sense of practice (yes I hope you are all thinking about Allen Iverson now)… ANYWAY, seriously practice, each day set your timer and write away. Gradually your list will get longer, 5 minutes will not be enough and you will start to see the impact!
Experience As much as sometimes we’d like to just read a book and automatically ‘know’, it typically takes some amount of trail and error. Trial and error comes with time and experience. Small failures become lessons learned. Improvements made in small increments typically stick longer {read more}
As the first three months of the year come to a close, it is a good time to reflect on daily habits. And determine if they are pointing you in the right direction toward your goals. Or if they are ever so slightly off track {read more}
WHAT DAY IS IT?
Whoa! Today is NOT a Monday ;-p. Why are we posting on Sunday?! Two reasons:
(1) This post is about meal prepping for the upcoming week and I want ya’ll to be able to participate (if you so choose).
(2) I’d like to know if my audience would rather a Sunday post versus a Monday post!
Also! Happy Spring Forward day for those in the states. The season change from Winter to Spring is one of my favorites. Second favorite is Summer to Fall.
This week post includes links to the recipes I’ll be making this week. Here is the TLDR, I just want the recipes link which will take you to the that section of today’s blog.
The last post was about being prepared. One of the types of preparations I offered up was to determine how many meals were going to be cooked at home. As well as, what complexity level of meal prep your schedule might allow for.
Even if you do something like Home Chef, you might want to supplement. Therefore, I’m going to share a version of my schedule (just the highlights, not the details) AND the corresponding meals I’ll do along with it. After, you will find a grocery list if you’d like to make these meals.
If you decide to make some of these meals (or all), please share via social media! If you are an anti-food poster on social media, at least put a comment below on what was your favorite, or your families favorite!
It’s probably been said a handful of times, but I start my weeks on Monday’s. For the purposes of this exercise, we will focus on the work week only. My scheduled times consist of my early morning routine, going to the gym at least 3-4 week days, my day job and my blog. Of course taking care of Bianca and sometimes social activities are included.
During these days of work from home 100%, my schedule is packed with lots of meetings and talking during the day. Sometimes I have meetings through my lunch, where I turn off my camera but still need to talk. On those days, I eat a more simple lunch. Other days I go to the gym in the evening and would rather something not so heavy. In general, the time needed to cook, prepare or simply consume is what determines my meal.
| Date Time |
Monday March 15 |
Tuesday March 16 |
Wednesday March 17 |
Thursday March 18 |
Friday March 19 |
| Early Morning | Gym | Morning routine | Up early | Gym | Up early |
| Work Day | Semi-Busy Free @ lunch |
Busy day Easy lunch |
Back-to-back meetings (through lunch) Easy lunch |
Heavy work day Easy lunch |
Regular work day Easy lunch |
| Evening | Cook dinner Walk outside |
Gym Light dinner |
Finish Thur Blog Easy dinner |
Dinner out | Gym Light dinner |
The top priority when select meals for me is nutrition. In close second is tastiness. Another factor, which has only recently come into the equation is variety. While I can eat spinach salads with no toppings everyday, I’d prefer to switch it up a bit. Now that I am going back to the gym, the sheer volume of food I eat is increasing. Plus protein is ever more important.
Oh! One thing you may have noticed but I just remembered is: NO BREAKFAST! For many years I have been an intermittent faster. Meaning, I eat within a 5-6 hour window and, as of right now only two meals a day. When I am not actively going to the gym, sometimes I go down to a single meal a day – but still ensure I am getting calories (no worries there!) More on intermittent fasting at Doctor Berg’s YouTube Channel (here).
Referring back to the schedule, it looks like I will need easy, quick to heat up and eat lunches. And this week, mostly lighter dinners. Monday evening I will have time to cook and Thursday I will be going out to dinner. Two evenings I might just have a protein shake before going to the gym, which means I will need more calories on those lunch days.
Typically, I use the crockpot each week for one meal. In addition, I cook mostly on Sundays. And, as much as possible I store my food in single meal portions. I am a huge fan of raw spinach and cooked swiss chard. Two of my favorites are included below (the soup and the nachos). Nutrition Facts of Spinach.
Now we get to the fun part!
A friend of mine used this tool is for shredding meat. After seeing it work, I went home and bought one. I use it at least once a week, and it is dishwasher friendly!
Two supplemental or meal replacements (These aren’t recipes, instead just links to the products on Amazon.)
Although I stick to my intermittent fasting and do not ‘snack’ between meals. Sometimes, I do like something extra to during meal time. Two of my favorites are here:
Share on Instagram and tag @brighteyedsmiles
Can’t wait to see what you make!
2020: EATING AND SLEEPING We can probably almost all agree that, the past year has been difficult for SO many different reasons. One of the most commons reasons I heard expressed was the feeling of uncertainty. No one knew what was around the corner or {read more}
HAPPY INTERNATIONAL WOMEN’S DAY! There are many women in my life that are absolutely outstanding. Amazing mothers, great professionals, wise educators, content creators, determined students and brave authors. No matter their ‘title’ in life, they are all influencers in one way or another. With a {read more}
For just a few seconds, pause. Take a deep breathe. Think about the last time you savored a moment. The last time you completed something or maybe the last time you gave yourself time to relax. The last time you felt content or a sense of accomplishment. Let yourself remember enough to recreate feeling again.
Next, think about a day that stands out in your mind as good. Do you remember the sky that day? The food you ate? Or the outfit you were wearing? Remember how it felt to go to bed that day? Or waking up the following morning after a really good day?
Feel that feeling? The tiny little happy feeling. The feeling that might bring a smile across your face? Wouldn’t it be nice to feel that more often?
What one person calls a good day, may be completely different than another’s. And it is always fun to learn about another person’s preference! Or, even get to know yourself better when there are only two options.
Maybe you could make everyday your perfect day. Or, maybe this would be a one time thing.
Referring back to the Pilot Light post, do you still have your list of daily activities? This time I made a shareable ‘This or That’ list.
Screenshot the below and tick mark your preference! If you want, share it on your Instagram story and got others in on the fun.
Or, take out a sheet of paper, and write out from morning until night the activities that would make up a day.
This is meant to be fun! Because the sharable can only fit a small screen, I made a longer list below for inspiration. Certain I didn’t capture everything, please add any This or Thats in the comments!
I hope at the very least, this list gave you a happy few minutes! If you decide to create your perfect day, let me know how it goes 🙂
HAPPY PLACE. My happy place used to be inside an airplane, in the air, above the clouds. I did my best thinking on the plane, my best sleeping on the plane, my best reading on the plane. I once woke up the passenger next to {read more}