Tag / healthy lifestyle

by yojeanyi

Gloomy days can be good days: flipping the tone

I woke up today feeling groggy, probably from another strange dream with shapeshifting friends and roads going nowhere. I cranked my eyes open before the unconscious world could drag me back into a sticky slumber. Leaping from bed to office chair in 5 seconds, I started writing in hopes that my brain would believe and enact a good day ahead.

Having a good day consists of the following:

Good food, good company, feeling good, being good. If half of these are present, I’d be having a good day. If all are present, that’s a great day.

obligatory prescription: for how best to wake up each day:

“

  1. get substantial exercise the day before;
  2. sleep longer and later than you typically do;
  3. eat a low sugar breakfast rich in complex carbohydrates, with a moderate amount of protein
  4. pay attention to your body’s glucose response after eating.

“

A) Good food– I know people who eat the same sandwich for lunch and are content. Whatever good food is to you is perfect, as long as its not all unhealthy. Balance is key. For myself, I love some crunchy veggies and fruits. I discovered a satisfying tangy ranch popcorn seasoning when I’m feeling decadent. (The entire bottle is 195 calories which will take a while to get through.)

You can never skimp on the god of foods, protein. I go for the ease and nutrition of boiled eggs, fish, beans, and less frequently, delicious beef stews and pork belly.

My personal favorite meals- juicy street tacos cut with fresh red and green salsas, soothing savory and herbal pho, a big stomach filling bowl of bibimbap made from stir fried wild greens, julienned veggies, earthy mushrooms stirred in gochujang and sesame oil, warm gnocchi made from golden potatoes riced with a slotted spoon and tossed in a pea, sun dried tomato, hot chili oil, butter garlic sauce. Anything chocolate. Frozen treats like chocolate covered frozen bananas rolled in toasted chopped walnuts, peanuts, sea salt. Or a DIY peeled mini mango popsicle. Lots of water. My coffee with a thick cloud of foam. Pickles.

B) Good company – Spending time with people who accept, care, love, challenge you. Hanging out with those with similar interests or values. These will be family, friends, coworkers, classmates, community members, strangers at the gym without whom you will never exchange a word or even a glance, but who are with you in a shared space to focus on the same goal. It can be fellow movie goers, the number of which will not matter. In the dim theatre you are laughing and sniffling together. Good company in good spaces.

C) Feeling Good – Being active (walking, exercising, standing/stretching), giving a big stretch, journaling, reading a page out of book, chatting, listening to music or enjoying the arts. Unscheduled time alone, being without anything that requires attention. Doing the responsible things and doing the carefree things.

And feeling good even though it feels bad at first can be tackled as follows:

According to one internet user:

“Like, I started the workout routine by spending 3 weeks just getting out of bed, putting on my running shoes and workout clothes (not in that order) and just standing outside my door. Spent weeks literally just practicing going outside in the morning, until that stuck as a habit. Then I started by practicing jogging 10meters/yards for a few weeks, and then I progressed from there. Now I run 5-8km each time.”

D) Being Good – Helping others, asking and receiving help from others, expressing gratitude, self reflection. Working on projects and short term or long term plans. Remembering good times, letting go of bad times.

It’s also a healthy practice to limit screen use and passive consumption. Whenever we work on the screen, I’m sure it is now common knowledge to take frequent eye breaks. The American Academy of Ophthalmology recommends the “20-20-20 rule for adults who work on a computer. This rule suggests that individuals look at something 20 feet away for 20 seconds every 20 minutes of the day.”

A begrudging morning doesn’t need to set the tone for the day. Even if you have a great routine, it’s not always great. But things will unfold to bring you joy and meaning when you set up your life for goodness to flow.

by yojeanyi

Decisions Are Just Bell Peppers

TIP #1: FRUIT OF THE SUMMER

look at all these delicious decisions

Crunchy and refreshing with a mild sweetness. Juicy but not sticky.

Bell peppers are fruits that can be eaten like an apple, whole or slices, and contain vitamin C and other good stuff. It always surprises me how easy they are to eat. They’re an excellent lifestyle fruit for their user friendliness.

It’s suspicious how easy they are to eat. Throw them in a backpack and they’ll be okay. Even if they are crushed, there’s only water residue- no sticky juices like those other fruits.

Maybe you prefer a dip in keeping with the settler’s summer tradition. It would be uncouth to consume a dip alone, unless it’s a light Tzatziki/ cacık dip with crushed coriander. Composed of yogurt, cucumber, lemon juice, garlic, and any herbs- parsley, mint, dill– it’s wow. Munching on my bell peppers and tzaitziki dips, I have been thinking.

Despite my invisible achievements well into my third decade, I’ve navigated uncharted waters and strange crossroads. I suppose if you survive a catastrophe, that could be considered an accomplishment. Survival is not easy, yet little do we celebrate it.

Survival is not easy, yet little do we celebrate it.

TIP 2: Celebrate decisions >accomplishments > achievements

Achievements get trophies 🏆; accomplishments get checkmarks ✅; decisions get silence 🤫. Powerful decisions disappear into daily life like vegetables in vegetable chowder. You forget about them, but they’re doing all the work keeping you alive.

Decisions are harder to celebrate because they’re internal, sometimes messy and painful, and even transformative (quitting a job, leaving a relationship, starting something new).

The word “decision” comes from the latin “caedere” meaning “cutting the links.” It’s a cutting of ourselves from a “wholeness.” In the case of life, its a cutting into the wholeness of our identity and stability. Whether that’s getting out of a comfortable stagnation or an awful place, we have to slice, dice, and dip out of there ASAP. A life altering decision can suck because of the risk factor. But while there might not be reward, we need these decisions for prevention and immunity.

These “good” decisions that cut the deepest should be actively remembered in order to keep up the positive spirits; they are the silent architects of resilience, sometimes outweighing the glitter of achievements.

a beautiful user friendly decision

NUTRITIONAL BENEFITS OF DECISIONS

  • Vitamin C: One medium-sized red bell pepper provides 169% of the Reference Daily Intake (RDI) for vitamin C, making it one of the richest dietary sources of this essential nutrient.
  • Vitamin B6: Pyridoxine is the most common type of vitamin B6, a family of nutrients important for forming red blood cells.
  • Vitamin K1: A form of vitamin K, also known as phylloquinone, K1 is important for blood clotting and bone health.
  • Potassium: This essential mineral may improveTrusted Source heart health.
  • Folate, also known as vitamin B9, has a variety of functions in the body. Adequate folate intake is very importantTrusted Source during pregnancy.
  • Vitamin E: A powerful antioxidant, vitamin E is essential for healthy nerves and muscles. The best dietary sources of this fat-soluble vitamin include oils, nuts, seeds, and vegetables.
  • Vitamin A: Red bell peppers are high inTrusted Source pro-vitamin A (beta carotene), which your body converts into vitamin A.