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Gratitude is a Big Deal – But Why is That?

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GratitudeGratitude is a big deal. It’s good for all of us, as we feel it, express it and share it. In the month of November, there is a big push for it on social media and elsewhere. Perhaps it’s part of your reflections at the end of a year or whenever you are regrouping. Nurturing it as part of our daily lives besides those occasional bursts is beneficial in many ways.

Gratitude IS a big deal. It is part of our relationships, our connection with our higher power, and how we view the world. Numerous studies have identified the benefits of having an attitude of gratitude. Note that this is not an occasional expression, but an attitude or a mindset that is part of our way of living life. Here are five benefits identified in studies:

Benefit #1 – Gives More Patience

Researchers at Northeastern University have found that people who felt grateful for the little everyday things in their lives were more patient and better able to make sensible decisions, compared to those who didn’t feel thankful on a daily basis.

Benefit #2 – Improves Relationships

Feeling grateful toward your partner, other family members and friends (and their gratitude to you) can improve numerous aspects of a relationship, according to a recent study published in the Journal of Theoretical Social Psychology. This includes stronger feelings of connectedness and overall satisfaction between you.

This extends beyond our close relationships. A 2014 study discovered that thanking an acquaintance for a kindness more often than not makes them seek a deeper relationship with you. It doesn’t matter how small the kindness. Simply acknowledging little deeds leads to new relationship opportunities, and of course, more happiness.

Benefit #3 – Improves Health

Gratitude increases optimism, and optimism has been proven to boost the immune system. According to a study by Harvard Medical school, those who are optimistic live happier, healthier, longer lives.

Benefit #3 – Improves Sleep

Feeling grateful can help you sleep better and for longer. This is most likely because you have more positive thoughts before you go to sleep, which can help to soothe the nervous system. If you are going to make a daily gratitude list, or keep a gratitude journal, studies have shown that it is best to do this right before bed.

Benefit #4 – Eases Depression

Recent studies have shown that by practicing the “three good things” exercise daily, you can see considerable improvements in depression and overall happiness, sometimes in as little as a few weeks. The activity prompts you to think of three good things or moments that happened during the day. It interrupts the gloom and downward spiral that depression creates.

According to another study, even a one-time act of thoughtful appreciation produced a 10% increase in happiness and 35% reduction in depression.

Benefit #5 – Gives You Happiness that Lasts

Numerous things can give you a boost of happiness, from a compliment to a sugary treat. Unfortunately, these kinds of instant gratification can quickly disappear and leave you craving more. Gratitude, on the other hand, is something that can lead to a much more sustainable form of happiness because it isn’t based in that immediate gratification, but rather a state of mind. If you take the time to regularly express gratitude and thankfulness for the things in your life, you are more than likely to see long-lasting happiness. I wrote earlier about this here: http://carolbrusegar.com/gratitude-beyond-lists-moment/

Cultivating and sustaining an attitude of gratitude can have these benefits and more. If you already have this mindset and approach to life, you may appreciate its benefits even more now. If you would like to build an attitude of gratitude into your life, find more inspiration and tools to help you accomplish this.

Let’s start with a simple monthly Gratitude Wheel. This is free, downloadable and printable. Each day, fill in a spoke of the wheel with what you are grateful for that day. At the end of the month you will have a visual that you can tape up where you can see it or put in a notebook. I love the visual as an option to the lists that gratitude journals provide. Download it here:   http://carolbrusegar.com/Gratitude-Wheel

Perhaps a daily reading will provide inspiration for you. Consider one of the 365 Days of Gratitude compilations of the Community Book Project. There are two completely different volumes.

365 Days of Gratitude 2022

365 Days of Gratitude 2021

Gratitude is a big deal! May your attitude of gratitude enhance your life every day!!

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be.

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

Follow me on Facebook!         Visit my Etsy Shop!

 

 

 

 

 

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Try a Vision Journal This Year!

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Do you find Vision Boards useful in planning for and manifesting things you want to be part of your life? If so, try a Vision Journal this year to augment that tool. If not, this is a great way to use and expand the techniques – so try a Vision Journal this year!

It’s the time of year for resolutions and plans for the coming months. Sometimes once they are created and we look at that list of dates and to-dos, we’re instantly overwhelmed with the enormity of it all, so we file it away for “later.” And “later” may be much later.  Vision journals and boards are activate other parts of our brains and tend to stir up excitement and enthusiasm rather than overwhelm.

Rather than a bland calendar, lists or spreadsheets with dates and impressive sounding goals on them, vision journals and boards give you the creativity to let your dreams grow. As visual tools, they help you feel the achievement of your goals and dreams. That’s the real power of a vision board.

I wrote about more of the benefits and the power of Vision Boards here: https://carolbrusegar.com/power-of-vision-boards/  

Many people attest to the effectiveness of the Vision Board technique, and Vision Journals add value since they are portable and more accessible. The creator continues to be engaged with the priorities through written reflections, drawing, and ongoing tweaking. Once a Vision Board is created, few of us adjustment or update to make it a dynamic tool.

A Vision Journal benefits us in a couple of other ways.  It will boost your spirits when you face life’s inevitable struggles. Having a bad day? Spend some time working in your vision journal, and you’ll feel noticeably lighter at heart.

Feeling overwhelmed? Take a look at your vision journal for an instant reminder of why you’re working hard now, and what you stand to gain from it.

Try a Vision Journal this year! I will make it really easy for you to do that: a FREE, downloadable/printable Vision Journal can be accessed at this link: https://carolbrusegar.com/Vision Journal for You 

Print in color or black/white, print extra pages as you want. The “Notes” pages can be used to reflect as you go through the year. Save the file so if you want to redo or make major adjustments in any area, you can print out new pages. Use the tool throughout the year and see what the effects are.

There are many commercial tools for creating vision boards and vision journals available also. Books, bulletin boards, erasable calendars and forms, clip arts, and much more. Check out some of them on Amazon here: Vision Board and Journal Resources and Supplies

Happy New Year!!

 

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be.

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

                                    Follow me on Facebook!         Visit my Etsy Shop!

Here are the books I have published at Amazon.com. Check out my author page: https://amazon.com/author/carolbrusegar

 

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“Holy Magic” Visiting Inmates Before Christmas

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Timothysgift.comPHOTO CREDIT: LiveMoreStudios.com

You are loved. You have great worth. God is with you. You are not forgotten.

Simple statements and deeply powerful. They reach beneath the chatter and the lies bombarding us from outside and from within. They reach to our core, our heart and soul, and create “holy magic.” And they are embodied — dare I say incarnated — in the team of people who brought the Timothy’s Gift Christmas Tour 2021 to Florida the week after Thanksgiving.

That team of 20 people — 9 of whom had never done this before — brought their talents, gifts and beings into 10 correctional institutions and immersed themselves in the experience. They radiated the love of God which was received as genuine and profound. In the process we were impacted in ways difficult to articulate. We too were changed, and a deep passion for this ministry and deep bonds among us emerged in a few short days.

This was the 25th major Timothy’s Gift Tour since 2012. It was my 10th. There are many similarities with other tours — and also unique aspects that made it different than those that preceded it. I begin with snapshots of moments.

Snapshot #1: This was repeated at each of the 10 locations — inmates standing and singing “O Come, All Ye Faithful” a cappella with our vocalists. The fervid singing of “O come, let us adore him, O come, let us adore him…”echoed in the room and mystically united all our hearts. It was the final song of a singalong of Christmas songs, a mix of secular and fun classics and traditional carols that transitioned to the rest of the program which was more personal and spiritual.

Snapshot #2: A mixture of affirmation, tears, smiles and more were on the faces of those listening to “You’ll Never Walk Alone” sung a cappella at the conclusion of communion. We saw this and felt more — particularly to the repeated phrase “Walk on, walk on with hope in your heart.”

Snapshot #3: The entire team stood in a dorm which houses the faith-based program with the 60 or so inmates sitting on their bunks and shared music. Our vocalists sang “You’ll Never Walk Alone” and 4 of their praise team sang a couple of worship songs.

Snapshot #4: At our final concert, when those present were invited to introduce themselves, an officer gave his name and said that he loved his job and these guys and that they had made him a better person. He also received communion — from JC whom he had watched over at the work camp when he was incarcerated there! What a God moment!

How This Tour Was Different

Tim, for whom Timothy’s Gift is named, was part of this tour, making it unique among all the 25 tours. JC and David who had also served time in Florida prisons were part of the team as well. At 8 of the 10 locations, this was not known ahead of time. The exceptions were the 2 locations where the 3 had served their time, and the publicity posters had included their photos.

As the revelation was made — one at a time spread through the program — that these 3 formerly incarcerated men were part of our team, the responses were palpable. Applause, sometimes cheers and standing up, always a feeling of surprise — even amazement — greeted them as JC, Tim and David each shared some of his story and words of encouragement. It elevated the substance of our message to another level.

Snapshot #5: David, Tim and Josh standing together in front of each audience leading them in declaring boldly “I am loved, I have great worth, God is with me, I am not forgotten.” Standing tall, placing their hands on their heart. Voices booming, claiming that for themselves now and forever.

Another notable aspect of this tour was that 4 of the 10 institutions we visited have “incentivized” programs for all or part of their population. Some are specifically ”faith and character” programs. Those who apply and are accepted into these programs have access to a variety of opportunities to help them prepare for life beyond prison — or for those serving life sentences, for making their time meaningful and productive. In one location, we were able to tour the lounge with TV and games and workout/gym area and then the faith-based and veterans dorms. And 8 of the inmates who serve as chapel clerks ate lunch from the canteen with the team.

I cannot say for sure that there is a causal effect, but we observed a correlation between the tone and demeanor of many of those we saw related to whether it was one of the “incentivized” sites or not. There were more people reacting to parts of the program with tears and sobs in the settings where these things were not available. There was more of a sense of wellbeing and community and hope where they were available. One inmate enthusiastically touted his dorm as the best to us — a sure sign that it is a positive, healing and forward-focused atmosphere.

Community and Caring

Demonstrations of caring and supportive relationships among those we visit always touch me. Here are two examples on this tour.

Snapshot #6: As 3 female vocalists sang a tender “Happy Birthday” song to a man whose birthday was that week, he began choking up. After sitting down he began sobbing. Others were touched by that and what followed and soon many were in tears. One person got permission to leave the room and came back with a handful of paper towels and took them over to those who needed them to dry their eyes. Others put hands and arms on the shoulders of those near them. We saw their care for each other so clearly.

Snapshot #7: We visited one women’s institution on our tour, and all those invited to the concert were within 18 months of being released. Energy and exuberance radiated from them from the time they walked into the room. As they were invited to introduce themselves, one woman would introduce others around her, and they identified the group they were part as they move toward release. This continued with cheers for each group. The affection among them was so clear.

Each concert ended this way: communion followed by “You’ll Never Walk Alone;” the affirmation of the 4 statements led by David, Tim and Josh; and “The Prayer” sung as a benediction. As the words of that last selection resounded in the room, we were all lifted beyond to another place, a higher dimension.

“…Lead us to a place, guide us with your grace, to a place where we’ll be safe. A world where pain and sorrow will be ended and every heart that’s broken will be mended. And we’ll remember we are all God’s children, reaching out to touch you, reading to the sky…..”

Each of us who were part of this tour has his/her own highlights, insights, and experiences that will continue to impact us. That’s true of the team and of every person we encountered along the way. For me, the week can be described as miraculous — “an extraordinary event manifesting divine intervention” or “an extremely outstanding or unusual event, thing, or accomplishment.”

Or it could be called magical — “extraordinarily pleasant, enjoyable, or exciting.” Clearly an experience that transcends the ordinary. It could be called magically miraculous or, my personal favorite, holy magic! It was a magical week, an impactful week, a transcendent week. And I am deeply grateful.

For more information about this ministry: https://www.timothysgift.com

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives — regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age — the next stage of their lives — to be the best it can be. Follow me on Twitter! Follow me on Instagram! Follow me on Pinterest! Follow me on Facebook! Visit my Etsy Shop!

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EXPANDING THE PARAMETERS OF YOUR DECEMBER HOLIDAY

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CandlesAs I write this post, it is a few days before Christmas. For many people, the entire focus of the past month has been on preparing for that day as the culmination of the season. Often they start the hustle and bustle the day after Thanksgiving – shopping, decorating social events, etc. Then by the day or so after Christmas or at least before New Year’s Eve, it’s all over. Decorations down, focus on recuperation and the coming “return to routine.” Expand December holiday time? Perhaps that idea would not be welcome for them. However, I suggest considering some alternatives to try this year, or plan for next year.

I prefer to observe the 12 Days of Christmas which for centuries have been a time of celebration – starting with December 25 and ending on the evening of January 5. In some cultures, January 5 is called the Twelfth Night and is an occasion for feasting; a King’s Cake/3 Kings Cake is part of the celebration in various countries. Those variations are described in detail here:  https://en.wikipedia.org/wiki/King_cake

January 6 is observed as Epiphany or 3 Kings Day in many cultures of the world and many Christians observe Epiphany season from then up until Ash Wednesday, the beginning of Lent. It is a season of light/manifestation/showing forth/revelation. It’s a great theme to explore and a season to launch the new year under the umbrella of this imagery.

Other December Holidays

Others observe the pan-African holiday Kwanzaa from December 26 to January 1, celebrating family, community and culture. Each of the days of the celebration is dedicated to one of the seven principles of Kwanzaa: unity (umoja), self-determination (kujichagulia), collective responsibility (ujima), cooperative economics (ujamaa), purpose (nia), creativity (kuumba), and faith (imani).

The Jewish holiday, Hanukkah, follows a lunar calendar so the dates vary, but in 2024 it starts at nightfall on December 25 and ends with nightfall on January 2, 2025. This whole period of time includes a variety of celebrations that we can learn about and from, especially if they are from a different culture or group.

Ideas for the Time After Christmas

What if we extend December holiday activities by planning to do some simple things that demonstrated care and love to others? The time after Christmas and especially after New Years Day is often a time of let-down, of sadness and loneliness for people – perhaps you and people you know. The energy and push of the previous month is over, the days are still short and winter weather prevails.

Here are a few suggestions to extend the December holiday spirit for you and others. You may need to be adapt in some ways to keep everyone as safe as possible during the continuing pandemic:

1. Engage with an elderly person. The holidays can be tough for bedridden and nursing home-bound individuals. Bring love to those who need it most. Show up with books or magazines, do a crossword or puzzle together, sing songs or even just sit quietly and be a good listener.

2. Share a cup of cheer. Here’s a simple gesture to offer – surprise someone you love with a hot beverage. Coffee, tea, cocoa or chai, whatever their pleasure. Invite them to you home or to meet at a restaurant or coffee shop for relaxed time together.

3. Help someone who is struggling. If you live where winter includes cold and snow, there are likely people near you who could use some help managing. It may be keeping sidewalks and driveways clear. Or perhaps the elements are keeping them inside and isolated. A visit and a treat – cookies, a loaf of sweet bread, etc. – can be a real boost.

4. Get together with grandparents. After the group gatherings of the holidays, January can be very lonely. Make a visit, take them out for lunch or a movie or some other activity that will be enjoyable and give you a quieter time to be together.

5. During these coldest times of the year, there are people in need of warm hats, scarves or mittens. Check with a school or homeless shelter. You could knit or crochet and item or two individually or have a gathering of a few friends to make some items. If you aren’t crafty or don’t have time to do that, find some cozy things at the store and share them.

6. Remember those who have had tough holidays because of a breakup, the loss of loved ones, family conflict or other factors. Making contact and perhaps spending a little time with them, even on the phone, can be a boost. It’s a reminder that people remember and care.

If you are one who experiences down time, even depression, after the holidays, doing one or more of these or similar things can give you a sense of purpose as well as help someone else. A win-win situation for sure!

In your own home, consider the winter months as a great time to practice the principles of Hygge. I’ve written about that here: https://carolbrusegar.com/hygge-holiday-season-and-winter/

And here’s another suggestion: read some uplifting books that may have holiday/Christmas themes through the coming weeks. The season can be as long as you want it to be in your own life!! Check out the huge number of holiday books in the Chicken Soup for the Soul series:

Chicken Soup for the Soul Christmas and Holiday Books

For daily inspiration throughout the year, get your 2025 edition of the Community Book Project’s compilation of daily essays from many writers:

Celebrating 365 Days of Gratitude: 2025 Edition

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be.           

Follow me on Twitter!  Follow me on Instagram!  Follow me on Pinterest! 

Follow me on Facebook!    Visit my Etsy Shop!

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Have a Hygge Holiday Season and Winter!

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Hygge

Photo by Carolyn V on Unsplash

“Holiday season” is defined in various ways. Yours may or may not be the same as mine – and any of us may decide to modify our definition in this unique year of the pandemic. Personally, I celebrate Christmas through the 12th day of Christmas, January 5. There are ways in which I extend it even beyond that. I wrote about that last year (pre-pandemic) here: https://carolbrusegar.com/expanding-parameters-december-holiday/

At whatever point you read this, the ideas can be applied to the days and weeks ahead – including through the winter months as we continue to stay at home much more than usual. Let’s all have a Hygge holiday season and winter!

Hygge has become increasingly popular everywhere in recent years. Perhaps you are already a devotee,  perhaps you’ve never heard of it, or perhaps you’d like to explore the idea more. So let’s start with what it is and where it came from.

Hygge, pronounced (Hue-gah) is a Danish word originally derived from an Old Norwegian word meaning well-being and protection from the outside elements. Denmark has notoriously cold, long winters. The concept of hygge has been used by Danish people to help mentally combat the brutally dark, relentless winter season and fill their homes with comfort and love. Hygge is a word that is so important to Danish people; it’s often used to describe what their culture is all about. Hygge is not necessarily something specific that you can buy, because it’s more of a feeling than a possession. Hygge really is the epitome of Danish living; in the last several years the concept of hygge has made its way to the US and many other countries with extreme popularity and trendiness.

Hygge can widely be described as a feeling of coziness, comfort, familiarity, friendship, laughter and seasonal homemade food and drinks. Although it’s possible to achieve hygge any time of the year (an outdoor BBQ with friends or a movie under the stars with family are great examples of summertime hygge), Hygge is generally associated with the colder months. This is because of its ability to uplift spirits during dark, long winter months. It can be especially comforting and enjoyable during these months of the pandemic. As we are staying safe at home to protect ourselves and others, focusing on creating peaceful, cozy surroundings can fill us with the feeling of contentment. Here are a few, simple ways you can bring holiday hygge into your home.

Warm lighting – achieve a great sense of hygge, by lighting some candles, having a real or gas fire or setting up string lights. Warm lightning is key to coziness.

Cozy linens, blankets and textures – get out all of those soft, fluffy blankets and have them available on the couch or chairs and by the windows, so that you can easily cuddle up with your favorite books and movies and relax.

Home cooking and baking – cooking some traditional holiday meals and treats will help bring holiday hygge into your home. Comfort foods like holiday ham, stews/soups/chilis, breads of all kinds, cookies, and apple/pumpkin/sweet potato pies will waft soul-warming scents throughout the air, making your home feel cozy and cared for. Baking together is a perfect hygge activity. It may be items that have become traditions, or a way to try new recipes that may be added to that list for coming years.

Comforting scents – filling your home with festive and cozy scents can be done in a variety of ways.  You can use scented candles, scented wax in a wax warmer, or scented oils. A wide variety of scents are available – warm vanilla, cinnamon, nutmeg and other spices as well as pine and peppermint are some holiday favorites. Potpourri can be placed in open bowls in various rooms and refreshed with scented oils, or simmered with water on the stove or in a slow cooker. Scented pinecones and fresh evergreen trees or boughs are always a great addition.

Warm beverages – drinking these can warm body and soul. Hot chocolate can be varied in many delightful ways, as can apple cider. I wrote about the latter earlier: Apple Cider – Fall’s Delicious, Variable, Healthy Beverage!  Of course there are many other options for all ages!!

Try some new things, repeat things that you’ve enjoyed before, and have a Hygge holiday season and winter!!

 

If you’d like to learn more, I have two recommendations:

Here’s a great book written by a Dane who is a researcher at the Happiness Research Institute:

The Little Book of Hygge: Danish Secrets to Happy Living

This coloring book not only has Hygge designs, but includes the concepts along with some journal pages, tips for coloring and some finished products to illustrate them.

Hygge Happy Coloring Book: Coloring Pages for a Cozy Life (Design Originals) Discover the Scandinavian Secret of Happiness & Enjoy the Good Things in Life with Mellow, Relaxing Hygge Images

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be. Visit my Amazon Author Page to find my published books: https://amazon.com/author/carolbrusegar

 

 

 

 

 

 

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The Miracle of the Christmas Ship – a True Story for Your Enjoyment

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Many of us love to read Christmas/holiday stories and books during December. Every year there are a lot of fiction books published to feed our reading hunger.

I decided to offer a true story into the mix, The Miracle of the Christmas Ship. It is now available as a Kindle book on Amazon.com and will soon be available in paperback as well. It’s a short book – if it were fiction it would be called a novella. Short and sweet – no long tome. It’s an inspiring story from the past that also provides historical context. I hope you will check it out and enjoy reading it as much as I have enjoyed writing it.

https://carolbrusegar.com/the-miracle-of-the-christmas-ship/

I am Carol Brusegar, blogger, photographer, writer and curator. I focus on ideas and resources for help us all to live more fulfilling and enjoyable lives. 

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Two Strategies for Staying Healthy and Managing Food Intake While Working at Home

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https://carolbrusegar.com/healthy-at-homeManaging food intake can be a challenge for everyone who works at home, whether as a virtual employee, an entrepreneur, stay-at-home parent, or retiree. Many more people have experienced this during the nearly two years of the COVID-19 pandemic. The “pandemic 15” (or 20) became the descriptor of the pounds that crept onto many of our frames, tightening our waistbands and expanding our muffin tops.

There are countless resources for weight loss, healthy meals, and increasing our physical activity. Here I will focus on a couple of simple strategies – increasing water intake and managing food intake with easy, healthy snacks for between meals and in the evening.

Water Intake

Focusing on our water intake and minimizing the consumption of high-sugar beverages is a simple strategy that has multiple benefits. We need a minimum intake of 8 to 10 8-ounce glasses of water daily. Our bodies need water to function optimally. This includes our immune system and cognitive function. The water also fills us up and makes us less vulnerable to overeating.

Here are some ways to increase your water intake every day.

  • Drink Water Before Every Meal, Snack and Cup of Coffee or Other Beverage
  • Make Infused Water – It adds flavor and may make drinking more appealing. The simplest way is to add wedges of lemon or lime to your water after squeezing some of the juice into your glass. You can also experiment with fruits, vegetables and herbs to find flavors that you especially enjoy.  Read more about doing this here:  https://carolbrusegar.com/infused-water-for-health/
  • Choose a Cup or Bottle You Love to Use – It’s not just appearance, but functionality. You want it to be easy to hold onto while walking. When you drive, you want it to fit perfectly in your cup holder. Depending on your activities, you may want other features. For example, if you bike, you may want a tight lid, but one that is easy to pop off when drinking while riding. You also want the size that contains the amount of water that you need.
  • Limit Other Drinks You Consume – You can still consume juice or soda occasionally but get in the habit of going first for water when thirsty.
  • Dilute Juice When You Have It – If you add 4 ounces of water to 8 ounces of juice, you are adding to your day’s water intake as well as reducing your calories, carbs and sugar for that drink.
  • Enjoy Fruits and Veggies With High Water Content – More on this below.
  • Try Some Water Drinking Reminders Throughout Your Day – If you get into the habit of drinking a glass of water in connection with things you regularly do, you won’t forget to drink enough water. For example, drink a glass of water:
    • Before every meal, snack and other beverage as mentioned earlier
    • When you wake up
    • Before or after walking or workouts
    • After every trip to the bathroom
    • Every time you enter your office or home

Snacks Between Meals And In The Evening 

Working at home means there is food within a short walk from our workspace. Managing our food intake is more of a challenge since it’s so easy to access snacks. You can easily justify the snack as a break to clear your head, a palliative when you are stressed, or a simple craving that’s simple to satisfy by grabbing a favorite treat. We can meet those needs and avoid unhealthy options by planning ahead and choosing from options like these:

  1. Raw veggies – cucumbers, mini carrots, celery, radishes, broccoli, bell peppers (red ones have the highest nutritional value), cauliflower, grape or cherry tomatoes. Wash, cut and store ahead of time so they are as easy to grab as chips, crackers or cookies.
  2. Fresh fruit – apples, pears, bananas, berries, cherries, kiwi, melons. Again, have them ready to grab if possible.
  3. To add protein, consider cream cheese on cucumbers, celery or peppers or peanut butter on apples or celery.  Or dip veggies in guacamole or hummus. The taste boost these provide can make them a treat.
  4. Other protein snacks include cheese, nuts, hard-boiled eggs, healthy beef jerky or beef sticks which are satisfying and filling.
  5. Olives and sun-dried tomatoes are additional options, along with air-popped popcorn which offers fiber.

Together, high consumption of water and managing our food intake between meals and in the evening can help us be healthier and control our weight when working at home. Exploring new options and combinations can be an adventure and give us greater satisfaction than focusing on what we can’t or shouldn’t consume.

Get started on this path by adding the snacks you want now to your grocery list and exploring the Infused Water Pitcher options available. These pitchers allow you to experiment with various combinations of flavors of water. Find one that appeals to you here:    Infused Water Pitchers

 

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be.

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

Follow me on Facebook!         Visit my Etsy Shop!

 

 

 

 

 

 

 

 

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Thanksgiving Ideas, Resources, and Gratitude (With a Free Gratitude Journal)

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Planning for Thanksgiving

To grab your free 30-Day Gratitude Journal right now, go here: 30 Day Gratitude Journal

Keep reading for ideas, resources and inspiration for developing your gratitude muscle and making your Thanksgiving gathering joyful.

Are you having a Thanksgiving gathering with friends or family? Most often we focus on the feast part of the gathering. In addition to that, some planning ahead to have enjoyable activities as part of the day can make it even better.

Last Thanksgiving I shared a collection of online resources to engage and entertain children and the whole family for the day and the entire weekend. There are great things to download and print, games, learning opportunities, recipes, and more. Plan for enjoyment:   https://carolbrusegar.com/thanksgiving-free-online-resources-entertain-family/

Gratitude is Powerful

Things are much better in so many ways than what we’ve experienced since the beginning of the pandemic. There are still challenges and many are still grieving losses. This can make it difficult to fully embrace gratitude. Yet the very intention to identify, acknowledge and celebrate can be therapeutic in the midst of  challenging times.

Gratitude is powerful. It can shift our thoughts and mindset and open us to more positives. It can inspire us to do things to enrich others’ lives. Expressing our gratitude to people who have enhanced our lives and supported us through difficult times helps both us and those to whom we communicate.

Adela Rubio describes 3 reasons that gratitude shifts our energy: It shifts your focus to the present moment, creates a new orientation, and establishes a indelible connection with Source. “Gratitude is a powerful transformation tool. It changes you and the world you live in!”  https://adelarubio.com/3-reasons-gratitude-shifts-energy/#

As we move toward the official celebration of Thanksgiving, it is an ideal time to structure a gratitude time into our lives. It can be as simple as having a small notebook or some paper clipped together where you write five things each day. As the days pass and you look back, you can see where you have been and what has touched you. Another approach, recommended by Sonja Lyubomirsky, PhD and professor at the University of California Riverside, is a weekly gratitude exercise. Once a week, perhaps Sunday evening, reflect upon and write down five things for which you are grateful. For some, daily expression becomes boring and routine; weekly can be more meaningful.

Or you can take a more structured approach with prompts for you to write about each day (or less frequently but regularly). I offer you this free, directly downloadable 30-day Gratitude Journal to get started (or to resume a left-behind practice).  30 Day Gratitude Journal

Z. Colette Edwards, MD, MBA has written a post that includes multiple aspects of gratitude. It was written this year and reflects our current reality in the midst of the pandemic.  Dr. Edwards is a physician and life/executive/wellness coach who blends traditional medical and integrative perspectives in her work.

Dr. Edwards includes a list of 20 Ways to Celebrate Gratitude which focuses on things we can do to express our gratitude to others, which has benefits for both ourselves and the recipients. For example, “Email or text notes or drawings to healthcare workers” or “Verbally thank the grocery store clerk who is stocking shelves non-stop or checking one customer out after another, and thus putting themselves at risk.” Here is the full post: https://peopletweaker.com/hcr-blog/gratitude-during-difficult-times/

As we move toward Thanksgiving, embrace the powerful force of gratitude. Cultivating gratitude in yourself and encouraging it in others can be enrich our experience now and for the weeks and months ahead.

Here’s a book with 105 short essays on gratitude. Each is written by a different author with a unique perspective and story. It’s a great thing to pick up and read an essay or two when you need a boost. This link is to the 2024 edition; the  2025 edition will be available in December, 2024.  A Gift of Gratitude 

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be.

        Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!    Follow me on Facebook!         Visit my Etsy Shop!

 

 

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Pumpkins, Pumpkins Everywhere – Facts, Fun and Uses

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PumpkinsPumpkins of all shapes and sizes are in stores, decorating our outdoors, and being carved by children of all ages during the fall months. There are pumpkins, pumpkins everywhere! What are pumpkins and why are they superfoods, not just activities and decorations?

Pumpkins Are Mostly Water and Packed With Nutrition

Pumpkins are about 90 percent water. This is partly why they are so low in fat, similar to other foods with high water content – cucumbers, lettuce, and celery. Pumpkins also contain a long list of nutrients, including vitamin A, potassium, fiber, vitamin C, vitamin E, magnesium, and many more minerals. This makes them a fall superfood!

Pumpkins Are a Type of Fruit

Definitely one of the more surprising facts about pumpkins is that they are fruit, not vegetables. Many people consider pumpkins to be a vegetable, along with squash and other gourds, but it is in fact a fruit. Fruits are typically defined by being planted with seeds, which pumpkins definitely have. Therefore, while a part of the gourd family, they are a type of fruit. This is also a warm-weather crop, similar to other types of winter squash, which is why it is available to be harvested in the fall season.

There Are a Wide Range of Colors and Styles

Another fun fact about pumpkins is that there are many different colors, sizes, and even shapes. When people think of pumpkins, they often envision round or oval bright orange pumpkins, but this is only one of many varieties. Depending on where you live and what is available, you might find pumpkins in red, yellow, white, or even multi-colored varieties. Round and oval are common, but some are pear shaped, taller or shorter. There are mini pumpkins, large ones, and every size in between. Naturally, some pumpkins re better for carving, others are good for eating, and some of the more unique ones are best for decorating.

Ideas for Using this Superfood

When fresh pumpkins are available, there are many options that are good for cooking. This article lists the 10 best; they include Baby Bear, Sugar and Butterkin, which is a cross between a butternut squash and a pumpkin. Find more information and photos so it is easy to look for what you want: https://www.10best.com/interests/food-culture/what-types-of-pumpkins-cook-eat/ Mini-pumpkins are also good for cooking; this article includes sweet and savory suggestions.  https://www.thekitchn.com/what-to-do-with-all-those-mini-69921

Canned pumpkin provides the same superfood nutrition during the parts of the year when fresh pumpkins are unavailable.  And even in the fall, it’s easier to make a wonderful batch of Pumpkin Butter in your crockpot/slow cooker with the canned version. Google for recipes. Imagine the aroma in your kitchen when it is cooking!!

To explore uses of pumpkin in everything from breakfast dishes to appetizers to main dishes and more, check out this cookbook. Pumpkin by Taste of Home

More Facts About Pumpkins

Here are a few more things you might not know about pumpkins:

  • The flowers that grow around pumpkins are completely edible, as well as the skin.
  • Pumpkins were once used for pie crust, instead of filling like it is used now.
  • Native Americans used pumpkin seeds for herbal medicine as well as food.
  • Pumpkins grow on all continents, with the exception of Antarctica.

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be.

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

                                    Follow me on Facebook!         Visit my Etsy Shop!

 

 

 

 

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Simple Fall and Thanksgiving Decorating Ideas

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thanksgiving decorI love fall decorating in my home. It adds warmth and coziness before the rush of Christmas or other holiday decorating. It can be simple and inexpensive, and other family members can get involved. Here are several ideas to try or to inspire you to think of additional things you can do right now.

1. Outdoor Display
Decorate the front yard with harvest-type items like a hay bale, pumpkins, gourds, etc. You can arrange seasonal items on a bench, chair or swing, and use baskets, burlap bags, or other containers.

A Happy Thanksgiving sign can be easily created out of wood, or create a flag out of felt. For a little color, plant a few mums, either in the ground or in pots and planters around the outside of the house, or along the pathway or drive leading up to it. You can get a lot of decorating ideas at your local nursery.

2. Door Wreath
Nothing says the holidays quite like a door wreath. You can purchase grapevine wreaths in many sizes at a craft store very inexpensively. Then hot glue or wire pine cones, chestnuts, acorns, small gourds and more onto the wreath. You could also use a foam base. To make it more reusable year after year, Silk leaves and flowers can be used.

3. Inside the House
Add fall colors in simple ways like using autumn-colored throw pillows or blankets on your couch. Scented candles in fall fragrances or a spicy, scented air freshener add those great fall scents to your whole house.

Change out some of your wall decor with seasonal scenes, thoughts or objects.  Etsy sellers have made this easy with printable designs. Find something you like, make your payment, and download your new wall art. You can print it on your home computer or put it on a thumb/flash drive and take it to your local printer (Staples, OfficeMax, etc.). Print on a slightly heavier paper and frame as you wish. My Etsy shop has a selection of fall wall art, for example: https://www.etsy.com/shop/DecorateOrganizeGive

4. Mantelpiece Display
The mantel over your fireplace is the perfect place to decorate for Thanksgiving. For a simple display, arrange some pumpkins or decorative gourds and/or Indian corn on the mantelpiece, along with a few candles. Orange, gold or brown glass vases by themselves or filled with live or silk flowers and foliage are also a nice touch. Hang a fall garland or wreath above the mantelpiece, similar to the one on your front door.

5. Create a Centerpiece
An attractive centerpiece can set the tone of any holiday table or buffet table. If you have a buffet or side table, add decorations there too. Here are some suggestions.

Fall Flower Arrangement
You can choose fresh flowers or plants – particularly in yellow, orange, brown or bronze colors – and add greenery or fall grasses to the fresh flowers. Alternately, you can make an arrangement that you can use year after year from silk flowers and foliage in a vase, basket or cornucopia. Add a complementary bow and you are all set.

Pumpkins, Gourds, and Indian Corn
You can make a beautiful fall arrangement by setting out some miniature pumpkins and ears of Indian corn on your table or sideboard. Look for yellow, red, multicolored and purple varieties of corn for an authentic Thanksgiving feel. Scatter them across your dining table or arrange them in a bowl for a nice centerpiece. And of course, there is nothing more gorgeous than a range of gourds. Keep them in a cool place and they can last for ages.

Candles and Seasonal Items
Candles always add a warm feel to a room. Pair them with displays of acorns, chestnuts and mini pumpkins.

Decorate or Paint Pumpkins
Painting pumpkins with a design can be great fun and result in some unique decorations. Acrylic craft paints, found in all craft stores and craft sections of other stores work well. Or you can choose or make stencils and spray paint them. Here’s some more information about painting pumpkins. Ehow – Painting Pumpkins

Hopefully, these ideas have inspired you to do some fall/Thanksgiving decorating.

If you are interested in additional fall decor items, go to this Amazon link to shop or just to get more ideas:  Fall Decor Items

Enjoy this season before the December holidays begin! It’s a lovely time of year.

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be.

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

Follow me on Facebook!         Visit my Etsy Shop!