cermakalex 21-Day Challenge: Gratitude Journal
Each day is getting better and better. And do I feel better, more positive, and less stressed? I can’t say for sure yet. I do notice that my mood is influenced by whether it’s a sunny or cloudy day. When the sun is shining, I rate the whole day three to four points higher on a scale of 1 to 10 compared to a cloudy day. So if I may recommend something, I’d start in the spring, not in the fall.
What I do see as a positive change is that when life throws me a curveball or I receive bad news, I’m “falling apart” just a little less.
Spa
This week, I learned that in less than two weeks, I’ll have to take my daughter to a rehabilitation stay at the spa for two whole (yes, you heard that right, two) months. Ugh. In the past, I would have been furious and miserable because being taken out of my life, sleeping on a foreign bed, and not being able to follow my routines would have felt like the end of the world. Now, I look more positively at the opportunity to set new routines, progress further with my goals, and plan new habits for when we return. I see it as an opportunity and am no longer afraid of the changes life has in store for us. We’ll see what awaits us there.
Habit 1 – More Protein
The possibility of influencing how much protein I eat will probably be quite limited. After all, having three eggs for breakfast every day won’t be possible. But during the first week, when I focused on this, I got used to it pretty quickly. I either make Turkish eggs (poached eggs with Greek yogurt), or I prepare three scrambled eggs and add a portion of cottage cheese on the side. Another option is a big omelette or muffins made with three eggs. A nice, hearty serving of protein for breakfast is ready! It’s really good, and what surprised me the most is how filling it is — I don’t feel hungry or crave anything until lunchtime.
But there were days when I couldn’t get to the required 144g of protein without a protein shake. So I started having a shake before breakfast, after swimming or a workout at the gym. This way, I had a big portion of protein already done by the morning, and I didn’t feel so pressured to catch up on it at dinner.
What also really helped was adding a snack, in the form of skyr with fruit and a handful of nuts. This way, I didn’t have to change much about my lunch or dinner, where the base was a large portion of meat (chicken, turkey, or minced beef). By the end of the day, I’d hit my target of 144g of protein. According to the calorie-tracking tables, what I now lack most is fiber, which I’ll have to focus on more after returning from the spa. I still don’t include legumes enough, and I haven’t added more fish to my diet either. I guess everything has to be done gradually.
You can read more about protein here.
Habit 2 – Better Sleep
What I want to focus on this week is sleep. Something that should be our number one priority. Nothing is more important than recovery and recharging through quality sleep. So, go to bed at the same time, avoid screens, don’t overeat, stay hydrated, have a cooler room, darkness, etc. And then wake up regularly in the morning, feeling rested, with a glass of water by the bed and a good stretch after sleeping.
Wish me luck!
