I hope you all are enjoying a pleasant Thanksgiving with the emphasis on Thanks and giving! I will be enjoying a quiet holiday – a rare 4 day weekend for me before work gets even crazier!
In lieu of a post today, I am sharing my Thanksgiving meal menu.
A good night’s sleep is important to your mental and physical health. Even adults need 7-8 hours sleep a night.
I often have trouble falling asleep. And there was a little added stress in my household last week. While my body is ready for rest, my brain is actively going over my day, my problems, tomorrow, and my to-do list to name a few. (There is that cow again!) Negative thoughts and stress can make it harder to fall asleep and can disrupt your sleep. I’m sure you’ve experienced this too.
I’ve tried listening to TV or music to help distract me and it really doesn’t work well. I’ve tried “counting sheep” but then I start thinking about what color they are and what the fence looks like and lamb chops!
Recently I’ve begun using a mindfulness/meditation technique that is proving to be quite effective. It is called mindful breathing. Trust me, I’m no meditation queen. It still feels very awkward for me. So if I can do this, anyone can.
I simply lie in bed and focus on my breathing. As thoughts enter my mind, I cut them off and just redirect my brain back to breathing. I use the word “breathe” as my redirection word. As soon as I’m aware of the thought, I think “breathe” and refocus. Surprisingly, it actually works. And the more I do it, the easier it is to shut off the thoughts and return to focusing on my breathing. Sleep is coming faster each night and I’m waking feeling rested.
If you try this technique, drop me a comment and let me know how it works for you. What do you do to help you get a good night’s sleep?
This past Sunday I attended a motorcycle rally and took along my camera. When I got home, I made Pasta e Fagioli for dinner. Each of these hobbies gives me a happy boost. It is times when my life is most stressful that I need leisure activities and hobbies the most!
Hobbies add more to your life than you might think. Often we think that we will have time for our hobbies when we retire, or the kids are older or we finish school. But it is often at the busiest time of our lives that we need recreational activities to balance our lives.
The benefits of hobbies
A friend of mine went through a divorce and moved back to her home town to be near her parents and family. Knitting has always been a creative outlet for her. She frequented a local shop on a regular basis to buy yarn and became friends with the owner. This eventually led to a part-time job and she even began teaching classes.
Another woman I know runs a small gift shop which also sells chalk paint. Running a small business can be trying at times. Sometimes she stays after hours to work on re-finishing a piece of furniture she picked up at an estate sale or thrift shop. She calls it “paint therapy”.
I love these Hobby Stories! Do you have a hobby that has greatly enhanced or improved you life?
Do me a favor. Open up your fridge. Now open up your pantry. What is in there? Do you see fresh fruits and vegetables? High quality meats? Or do you see boxes of processed “foods” and frozen dinners.
What you eat can and does effect your mood, your health and I would argue, your happiness. Food is fuel – fuel for your body and your brain! When you fill it with junk – highly processed foods, added sugar, chemical preservatives and artificial this and that, you will feel like junk. These things cause inflammation in your body and recent research suggests that chronic inflammation plays a role in many chronic diseases, obesity and even depression.
Eating well is a gift you can give yourself and your family. A few simple changes can make a world of difference.
Cook from scratch. It is not that difficult and can be an enjoyable family experience. Even when I was living alone, I cooked for myself.
Shop the outer ring of the grocery store. Frozen veggies are okay but stay away from the boxes. The prepared food isle should be a wasteland!
Eat breakfast – it only takes a few minutes each morning to scramble an egg or dish out a bowl of Greek yogurt topped with fruit
Be adventurous – try new foods and cooking methods. I’ve become a big fan of roasted vegetables.
Don’t force yourself to eat foods you don’t like – I know avocados are good for me but I really dislike them so I don’t eat them. There are lots of other healthy foods I enjoy.
Try a real food or whole food challenge.
Here is one of my favorite cook from scratch recipes – better than the box – I guarantee it!
I began my fitness quest after a trip to Turkey in 2009. Some of our tour group members missed out on seeing some of the sites because of physical limitations. On that day, I vowed that I didn’t want to miss out on any opportunity due to being unfit.
I make it a regular habit to go to the gym three days a week. It is an important part of maintaining my physical health. I’m not a “beast” or even that thin anymore, but I know the value of moving to maintain my strength, flexibility and cardio health.
When I’m feeling blue, I tend to hide. One of the first things I do is skip my gym nights. BAD IDEA! Because exercise in not only good for your physical well-being, it is also good for your psychological well-being.
Exercise releases endorphins – the feel good neurotransmitter. After a workout, I am energized and feeling more positive.
Exercise is a great stress reliever and relieves tension both physically and mentally. I am pleasantly relaxed.
Exercise is a great confidence booster. When you can lift more weight, walk, run or bike a little farther or touch your toes, there is a great sense of personal accomplishment. (more than once a new milestone at the gym makes it onto my one little thing list)
Exercise helps you sleep better. A good workout and a hot shower and I’m set for a good night’s sleep. I wake up fully rested and ready to start the next day!
Exercise may enhance memory, protect your brain against deterioration and boost your immune system. Who doesn’t want a better brain?
It doesn’t take much – even 30 minutes three times a week can provide benefits.
So lace up those sneakers and get a move on! For some more fitness inspiration, visit my fitness board on Pinterest.
The One Little Thing Project 