Jennifer Hunt

Many people spend weeks if not months planning a vacation or getaway. They research the location, gather recommendations, identify all the highlights and prioritize the abundance of activities.  It can be fun to plan adventures, dream of the rest you desperately need, and look forward to a change in pace from the pulls and stresses of everyday life.  Some people plan out every little detail of their excursion, eager to make the most of precious time.  Even if it is just a weekend getaway to visit friends or family, calls are made, events are planned, times are set and bags are packed. Except for maybe the occasional spontaneous weekend adventure, planning is a key part of everyone’s travel itinerary.  

 

 But do we invest any time in planning our return home?  Do we ever think through meals for the upcoming week or schedule time for grocery shopping?  What will we eat?  Did we leave any food in the house?  What will we pack for lunch the day after our return home? 

If our grocery shopping trip is delayed for several days due to hectic re-immersion into everyday life, what will we eat?  This presents a predicament which usually leads us to 1 of 3 options: takeout, fast food or scrounge.  And, this challenge usually adds more stress to the already crazy work week schedule.  

 

But, if there is anything I have learned, it is that my level of preparation dramatically affects my level of stress.  An indirect correlation… as preparation increases, stress decreases.

 

So how do we meal plan for our return home without adding more stress to our lives before we even leave?  

 

After my recent 9 day excursion to Ireland celebrating our 10 year anniversary along with all of our many road trips to see family in various states, I have learned a few things about how to prepare for the coming home so that my food and meal practices, even when life is busy, arein line with our family health values.  These are a few things we do to get back into the healthy eating groove after we return from holiday:

  

01. Have a freezer meal ready to reheat for dinner.

One week before your scheduled departure, plan to make at least 1 or 2 large meals to portion and freeze in a reheatable container so that this can be dinner upon your arrival home.  If you are returning late in the day, grocery shopping just may not be an option so this one practice can become a life saver!  Here are some freezer friendly ideas:

 

• Lasagna- meat or vegetarian; try adding additional vegetables like spinach, zucchini, carrots and/or squash if you will not be able add a fresh salad for a veggie boost at dinner.

• Spaghetti Casserole with Veggies- Try using spaghetti squash instead of noodles for lower calories and carbohydrates

• Chili- This is the perfect healthy comfort food; by using lean mean (or go meatless) along with tomatoes, onions, peppers and high fiber beans, it will warm you up, fill you up and cheer you up.

• Soup- With so many options, make any kind that delights your taste buds. Just make sure you are including lean protein or vegetarian protein (edamame, beans, tofu, tempeh) along with a big bunch of veggies to create the perfect complete meal.  Try chicken and vegetable with brown rice; minestrone with greens, tomatoes and beans; or, sweet potato with kale and chicken sausage.

  

02. Have a well stocked pantry, frig and freezer.

Often the idea is to “eat up” what’s in the frig before leaving on vacation to prevent spoilage and waste and while this is true for most fresh vegetables as well as milk, there are many foods that will last without concern that it will turn into your middle schooler’s new science project.  Unless you are planning to travel for several weeks, there are many foods that can be stored safely in your refrigerator:  

 

Refrigerator

Yogurt– good to use within 7-10 days after purchasing it, often even longer.

Eggs– when refrigerated, can safely be used for up to 3 weeks after sell by date on package

Cheese– opened and tightly wrapped hard cheeses as well as processed cheeses can last for up to 3-4 weeks; soft cheeses like feta or blue have shorter shelf life

Tofu–if unopened, follow the use by date; if opened, eat within 3-5 days.

Tempeh– if unopened, use by expiration date; if opened, wrap tightly and use within 10 days

 Keep pantry staples stocked to build a “pantry meal” in minutes. Pantry Staples

Beans, canned, any kind

Whole grain pasta

Canned tomatoes

salsa

Jarred pasta sauce

Whole grains- brown rice, quinoa, farro, barley

Low sodium chicken broth

Oatmeal

Nuts

 

Freezer Staples

Frozen vegetables- broccoli, peas, carrots, cauliflower, spinach, veggie blends

Frozen edamame

Frozen sprouted grain bread

Frozen package of corn or whole grain tortillas

Frozen fish

 

Quick Meal Ideas to Use Pantry and Frig Staples

Veggie and bean quesadilla 

Saute frozen vegetables; add black beans, cumin and chili powder; place veggie and bean mixture in tortilla with low fat cheese and cook until melted. Serve with plain yogurt and salsa.

 

Peanut Vegetable and Edamame Stir Fry

Saute frozen vegetables in sesame or canola oil; add in edamame once veggies are tender; season with soy sauce, ground black pepper and couple of tablespoons of peanut butter (optional).  Top with chopped peanuts. Serve with cooked whole grain, if desired.

 

Southwestern Omelet

Whisk 2 eggs with salt and pepper and begin cooking omelet in non-stick pan.  Add in low fat colby jack or cheddar cheese and several tablespoons of black beans.  Finish cooking and serve with dollop of yogurt and side of salsa.  Toast (optional).

  

03. Plan some go-to healthy meals that don’t require a lot of preparation or planning that you can grab on the run.

Many restaurant meals have double or triple the number of calories we need, so even a few meals out can impact our waistline if not chosen and ordered carefully.  Consider writing down 2 or 3 restaurant or takeout meals that fit your health goals so that these can become your go-to when time is short. The simple act of writing down the location and meal type requires us to sort through our idea to determine and clarify exactly what we will eat. These are a few examples:

 

1. Rotisserie chicken with a prepared family salad, dressing on the side

2. Mediterranean vegetable or chicken kabob, Greek Salad, hummus with side of vegetable sticks

3. Grilled lean sirloin steak, sweet potato, steamed vegetable

 

Looking at online nutrition information can become a guide in choosing lighter meals, but realize that any meal cooked or prepared by someone else has the potential to have more calories and fat than the information may present.  But, these guides are helpful in comparing restaurant choices.

 

Going on holiday is fun!  It is the perfect time to escape, explore, rest and rejuvenate.  But returning home to daily living chores does not need to overwhelm.  With a few intentional steps before you leave, you will be able to bounce back into the rhythm of your meal planning routines without forfeiting flavor, nutrition or extra cash.

 

The crazy busy post-vacation nights will come- they always do.  Plan to win on these nights too.  Have a contingency plan.

 

 

TRUTH: It takes wisdom to build a house, and understanding to set it on a firm foundation;It takes knowledge to furnish its rooms with fine furniture and beautiful draperies.

Proverbs 24:3-4 (MSG)

Treasure hunting has a certain mystique- trudging into the great unknown with nothing but some courage, a map, compass and some good ol’ determination.  But you don’t have to be Indiana Jones to go on your own thrilling adventure.  In fact, you can walk right outside your backdoor.  All you need is a sense of adventure, some good walking shoes, maybe a water bottle and oh, most importantly, the app: Geocaching.

 

A couple of weeks ago, my parents came in town to take care of our 1 year old for the day so that my husband and I could go on some of adult-paced adventures.  (You see, adventures with a toddler involves diaper changes, snack time, picking up, putting down, redirecting exertion of 1 year old independence at the most inconvenient times and lots of distractions- bugs, acorns, leaves, cars, …).  

 

After planning a hike on Paris Mt and researching all that we could do, my husband came across geocaching. According to geocaching.com, it is an “any day, any time adventure that can take you to amazing and beautiful places or even just to a place in your town you have never been before.” Curious and a bit spontaneous, we grabbed our hiking shoes, picnic basket and cameras (ie. phones) to see what adventures awaited.  

 

 

Our search began…

 

Apparently, there are more than 2 million geocaches worldwide.  Essentially, volunteers have hid containers of all shapes and sizes and in easy and hard to reach places in hundreds of towns, cities, states and countries.  After downloading the app, we were able to search for the geocaches in our area and choose which one(s) we wanted to find.  The difficulty level is identified on the app and we chose easy, which I would recommend especially for your first excursion.  

 

 

We soon discovered that this is an amusing activity to keep you moving and isa really fun way to explore a place you have never been- it helps you notice little details you might otherwise miss.  In a less formal way, you get to connect with your fellow treasure hunter(s), problem solve together, figure out your navigation skills and enjoy the little skip in your step when you actually find IT, the cache.  

   The geocaches are never buried but they apparently are not always on solid ground (ours was).  Open the water safe container and you will likely find a logbook to sign- ours dated back over 10 years to 2005.  You can leave or trade a trinket if you want.  Don’t forget to rehide the geocache back exactly how you found it before moving on and then log your find on the app.    

You don’t have to be on a hike or out in the woods to geocache.  In fact there are geocaches all over- within the city, neighborhood, parks, …  There is likely one not far if you begin looking.  According to geocache.com, there are more than 2300 geocaches in my city alone!  Of course, it is safer and much more fun to search for your treasure with people you know.

 

This is truly great family and friendly fun.  And, it is an enjoyable way to stay active during the day and log some extra steps!  That’s a win-win!    

 

  

While we did not find a treasure chest of gold coins or King Tut’s tomb or a pot of gold or even a rare jewel, we did find some laughs at our faulty navigating skills and a silly enthusiasm to find the unknown.

 

There is an adventure waiting to happen- go find it!

  

TRUTH: I’ll lead you to buried treasures, secret caches of valuables— confirmation that it is I, [the Lord], who calls you by your name.

Isaiah 45:3 (MSG, adapted)

Do you ever find yourself slipping under the covers in bed and laying your head on your pillow at night only to have your thoughts swarm through your head like busy bees? Forget counting sheep!  Try counting buzzing bees!  In those moments sometimes it is easy to question, “What in the heck did I do today?” or “Where did my time go?”  It is easy to reprimand ourselves for not accomplishing more on the ever lengthening to-do list.  Maybe you find yourself fumbling in the dark, grabbing for your smart device to make a note about some upcoming events OR maybe you experience that dreaded moment of panic of what you completely forgot to do.

 

Our racing minds can make sleep quite difficult and sometimes will even heave unfair emotions of guilt, regret and frustration, just at the moment when we are trying to enter rest.  

 

I think we have all been there.  I think we have all gotten to the end of the day and wondered if we used our time wisely, if we prioritized correctly, if we stayed focused, motivated and energized.  I know I have gotten to the end of my day before and wondered, when did I make time to laugh?  I have contemplated if I enjoyed my day or just lived it, going through the motions.  I have asked myself how often I smiled?  Did I make someone else’s day amazing?  Was I productive?  Intentional?  Did I make progress towards my own personal goals?

 

So many questions!!  But we should be resting, right?!

 

As a list maker, I am well known for making lists, in fact, very long lists!  I have notepads of lists, probably in a box somewhere.  Why I keep them around, I do not know.  But, what I do know is that I have always used this strategy to help keep myself organized, focused and on target.  Many of us use smart phones/devices for our lists now, but a list is a list, regardless of your form.  

 But does making a daily list allow us to go to sleep each night satisfied with our day and where we spent our time? These are 5 things I have learned about how to make a useful list that helps me focus, score and win- in my personal and professional life.   

01. List Your Priorities From Greatest to Least  

Sometimes we spew all the thoughts in our head on a list, writing down everything just to clear some space in our head to think.  Trying to manage so many thoughts in our head feels chaotic and therefore writing them down can be quite helpful.  However, a long list of “stuff” does not focus our energy and intentions on any one (or few) things.  If we simply close our eyes and choose something to start with, it may not be the most important.  

 

Instead, each morning, before beginning your day, choose several activities that you know are the most important for your day and list them in order of importance, so that if you only were to accomplish the top event, you would be satisfied with how you spent your time.  If it is calling your grandmother who just got out of the hospital, jot it down. If it is reaching out to a professional you met at a networking event, get it on your list.  It doesn’t have to be important to someone else, only you.

 

Remember that every day, there will be unexpected snags in our plans and deceptive distractions.  Don’t’ be surprised. Expect these!  Become disciplined but flexible.  

 

02. Be Real

Make sure that the goals and to-dos you state can actually be accomplished within the day.  This is a daily list, not a future goals list.  Stay practical and think of the small steps towards your bigger goals.  If you are working on implementing a new marketing strategy for your business, choose 1 area to run with. If you are planning to clean your house, list what rooms you will tackle and what jobs you will do.  Avoid being too vague as you will never know if you actually accomplished your goal.  Remember that you are not making Wonder Woman’s to-do list- yours is your own.  What is important to you?  

 

If you find yourself disappointed at the end of the day or feeling unproductive, maybe you made progress but you were expecting too much OR maybe you didn’t make a list and can’t check off any jobs well done.  If vacuuming is at the top of your list, then do it, but if the work presentation takes precedence, then don’t waste time worrying if the vacuuming has to wait. That’s why people have dogs, right?!  Keep your list simple and specific and target all your energy to the top activities.

 

03. Don’t Write Intimidating and Overwhelming To-Dos.  

We often avoid to-dos that feel monstrous, overwhelming, and stressful.  It causes feelings of failure before we even begin and this may direct us to avoid it altogether.  If there are some big tasks you need to accomplish, break them down into small, “doable” steps.  If you need to clean out the kids’ closets to pack up items to give away, start with 1 step like sorting through all the books to re-shelve or pack up. Another day you may decide to sort through all the clothing.  If you avoid the activity, it is probably too big. Re-evaluate how to can break it up into smaller steps.

 

04. Set a Time Frame

Some activities need to happen but are not appealing.  For these jobs, give yourself an allotted amount of time to complete it.  By doing so, it can help you stay focused during the activity and may even be motivation to zip right through it.  If meal planning is not your thing, determine when you will do it and how much time you have to get it done.  If you detest cleaning the bathrooms, how much time do you need to complete the job to check it off your list?  

 

05. Refocus Throughout the Day

Keep your list nearby and within sight so that you can refocus and determine how to catch yourself when you are deviating from you plan.  In the beginning, you may even need to set “check-ins” at a specific time to reframe and refocus based on the day’s events.

  

Don’t forget to eliminate unnecessary distractions to your priority list.  There are endless interruptions all around!  We can’t get away from them!  They are often quite powerful, catching us off guard, deviating our attention and thoughts, giving the appearance of importance.  

 

But there are several distractions that we can control like:

Pop up emails– they show up in the right corner of the screen and give the appearance of being important RIGHT NOW.  They are especially distracting for anyone who is working at a computer during the day. Turn off the pop up and set specific times that you will give emails your attention.  Stop multitasking and start focusing.

 

Alerts on our phones– who doesn’t hear an alert and want to check?  How many times has this interfered with family time? How much time does this steal while we are working- what if we had to add up all the minutes?  How much more efficient could we be if we planned our social media time instead of it running us?

 

Every time a distraction occurs, our energy and attention is diverted.  It takes more time to refocus our energy and get going again.  Save these precious moments for the tasks at the top of your list.  Think of what you could accomplish. Think of the sound sleep you will get!

 

24 hours.  

1440 minutes.

86,400 seconds.  

 

That’s all we get every single day.  No gets any more or any less.  With so many things to do, opportunities, dreams and visions of more, it is easy to feel weighed down and clueless where to start.  Learning how to make a smart, effective daily list that actually motivates us instead of reminds us of all that we didn’t do might take a bit of practice.  Turning off the distractions will make you even more keenly aware of how often they appear.  But training ourselves to focus all of our energy on the things that matter most today, is empowering.

 

Tonight, own your rest!  Don’t give up precious moments of sleep in turmoil about productivity, performance and missing the mark.  

 

And tomorrow, before you engage all your God-given potential, plan your priorities, because “The secret of your success is determined by your daily agenda.”– John Maxwell.

   

TRUTH: Above all, my brothers and sisters, do not swear—not by heaven or by earth or by anything else. All you need to say is a simple “Yes” or “No.” Otherwise you will be condemned.

James 5:12