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Daily Reading for Thursday April 1, 2021
Reading 1, Exodus 12:1-8, 11-14 Responsorial Psalm, Psalms 116:12-13, 15-16, 17-18 Gospel, John 13:1-15 Reading 2, First Corinthians 11:23-26
Reading 1, Exodus 12:1-8, 11-14
1 Yahweh said to Moses and Aaron in Egypt,
2 ‘This month must be the first of all the months for you, the first month of your year.
3 Speak to the whole community of Israel and say, “On the tenth day of this month each man must take an animal from the flock for his family: one animal for each household.
4 If the household is too small for the animal, he must join with his neighbour nearest to his house, depending on the number of persons. When you choose the animal, you will take into account what each can eat.
5 It must be an animal without blemish, a male one year old; you may choose it either from the sheep or from the goats.
6 You must keep it till the fourteenth day of the month when the whole assembly of the community of Israel will slaughter it at twilight.
7 Some of the blood must then be taken and put on both door-posts and the lintel of the houses where it is eaten.
8 That night, the flesh must be eaten, roasted over the fire; it must be eaten with unleavened bread and bitter herbs.
11 This is how you must eat it: with a belt round your waist, your sandals on your feet and your staff in your hand. You must eat it hurriedly: it is a Passover in Yahweh’s honour.
12 That night, I shall go through Egypt and strike down all the first-born in Egypt, man and beast alike, and shall execute justice on all the gods of Egypt, I, Yahweh!
13 The blood will be a sign for you on the houses where you are. When I see the blood I shall pass over you, and you will escape the destructive plague when I strike Egypt.
14 This day must be commemorated by you, and you must keep it as a feast in Yahweh’s honour. You must keep it as a feast-day for all generations; this is a decree for all time.
Responsorial Psalm, Psalms 116:12-13, 15-16, 17-18
12 What return can I make to Yahweh for his generosity to me?
13 I shall take up the cup of salvation and call on the name of Yahweh.
15 Costly in Yahweh’s sight is the death of his faithful.
16 I beg you, Yahweh! I am your servant, I am your servant and my mother was your servant; you have undone my fetters.
17 I shall offer you a sacrifice of thanksgiving and call on the name of Yahweh.
18 I shall fulfil my vows to Yahweh, witnessed by all his people,
Gospel, John 13:1-15
1 Before the festival of the Passover, Jesus, knowing that his hour had come to pass from this world to the Father, having loved those who were his in the world, loved them to the end.
2 They were at supper, and the devil had already put it into the mind of Judas Iscariot son of Simon, to betray him.
3 Jesus knew that the Father had put everything into his hands, and that he had come from God and was returning to God,
4 and he got up from table, removed his outer garments and, taking a towel, wrapped it round his waist;
5 he then poured water into a basin and began to wash the disciples’ feet and to wipe them with the towel he was wearing.
6 He came to Simon Peter, who said to him, ‘Lord, are you going to wash my feet?’
7 Jesus answered, ‘At the moment you do not know what I am doing, but later you will understand.’
8 ‘Never!’ said Peter. ‘You shall never wash my feet.’ Jesus replied, ‘If I do not wash you, you can have no share with me.’ Simon Peter said,
9 ‘Well then, Lord, not only my feet, but my hands and my head as well!’
10 Jesus said, ‘No one who has had a bath needs washing, such a person is clean all over. You too are clean, though not all of you are.’
11 He knew who was going to betray him, and that was why he said, ‘though not all of you are’.
12 When he had washed their feet and put on his outer garments again he went back to the table. ‘Do you understand’, he said, ‘what I have done to you?
13 You call me Master and Lord, and rightly; so I am.
14 If I, then, the Lord and Master, have washed your feet, you must wash each other’s feet.
15 I have given you an example so that you may copy what I have done to you.
Reading 2, First Corinthians 11:23-26
23 For the tradition I received from the Lord and also handed on to you is that on the night he was betrayed, the Lord Jesus took some bread,
24 and after he had given thanks, he broke it, and he said, ‘This is my body, which is for you; do this in remembrance of me.’
25 And in the same way, with the cup after supper, saying, ‘This cup is the new covenant in my blood. Whenever you drink it, do this as a memorial of me.’
26 Whenever you eat this bread, then, and drink this cup, you are proclaiming the Lord’s death until he comes.
Powerful Daily Routine Examples For A Healthier Life
Leon Ho
Founder & CEO of Lifehack Read full profile
Big or small, healthy or unhealthy, our habits combine to form routines that play out every day for us. Most of this is done without us even having to think. That’s why, even though we understand the importance of having good habits, sometimes it’s tough to stick to a healthy daily routine.
Today, you’ll learn more about why setting a routine can be a challenge. By understanding the root causes of your behaviors, you’ll learn how to make changes and stick with them. You’ll also discover some positive daily routines that can lead you to a healthier and happier life.
Finding and adopting the right daily routine will re-energize you and help you regain wasted time. Your mind and body will thank you for the decreased anxiety and extra care you’ve given it. Here’s to a healthier, calmer, and higher-achieving you.
How a Daily Routine Changes Your Life
Your daily routine consists of all of your habits. These actions structure your day and make the difference between operating at peak efficiency and struggling to make it through a poorly-planned day.
You can have energizing, time-saving routines, or you can adopt draining, inefficient routines. The choice is up to you. Don’t feel bad if you know that some unhealthy habits have crept into your day. The important thing is to recognize them so that you can make a change.
An excellent daily routine sets you up for success. If you make just one change that saves you 10 minutes per day, you can regain 60 hours of your precious time back each year.
Best Daily Routines for a Healthy Life
It takes time to become the best version of yourself, but I’ll help you to make it easier by getting you a few healthy daily routine examples to follow directly.
Daily Routine for Good Health and More Energy
1. Start the Day With a Glass of Lemon Water
Simply add the juice of half a lemon to your glass and drink it to enjoy a refreshing start to the day.
Lemon juice reduces your body’s acidity levels, which, in turn, protects you against inflammatory diseases, such as fungal infections and osteoporosis.
2. Exercise in the Morning
Working out early in the morning improves your energy levels and your circulation, and encourages good lymphatic function. Just 20 or 30 minutes every day can make a difference! Mix up cardio and weights throughout the week for all-over toning and general health.
For great exercises, grab this Cardio Home Workout Plan for free and try the recommended exercises!
Getting on the scale each morning is also an effective way to monitor your weight. Don’t go weeks without weighing yourself, because this allows you to remain in denial about any weight gain.
3. Eat a Good Breakfast
When you eat breakfast, fuel yourself with a healthy mix of protein , slow-release carbohydrates, vitamins, and minerals. Sensible options include yogurt with nuts and berries, a vegetable omelet, and low-sugar granola bars with a piece of fruit.
4. Stay Hydrated
Did you know that becoming even slightly dehydrated can lead to lowered mood and decreased concentration? Keep water or other low-sugar drinks on hand to sip throughout the day.
5. Get a Healthy Lunch
Avoid too much fat at lunch time, as it promotes afternoon lethargy, which isn’t going to help you get through a busy day!
6. Do Some Mid-Afternoon Stretches
Most of us have a mid-afternoon “slump” somewhere between 2 and 4 PM, but you can keep yourself going through the day by choosing a healthy lunch and doing some light stretches or a bit of exercise in the afternoon. Check out this list of 29 exercises you can do at (or near) your desk.
7. Dinner
With a plethora of meal planning apps out there, getting a quick but healthy dinner on the table has never been easier! Be realistic, and choose something that doesn’t require a lot of time or effort to throw together, otherwise you may resort to takeout.
Green vegetables are always a great choice, as they are packed with antioxidants and have an alkanizing effect. Choose plant-based proteins such as tofu or seitan or, if you prefer animal protein, pick fish and lamb rather than beef or chicken to minimize acidity levels in the body.
Avoid caffeine in the late afternoon and evening, because it will prevent you sleeping soundly at night.
8. Take Time to Relax
It’s normal to feel stressed from time to time, but high stress levels leave you vulnerable to a number of health conditions and problems, including depression and elevated blood pressure.
Find a healthy activity that relaxes you, and then set aside some time every day to do it as part of your daily routine. This could be journaling, reading an inspiring book, spending time with a pet, meditating, or simply taking a few minutes to remind yourself of everything that is going well in your life.
9. Take a Vitamin C Supplement Before Bed
Take half a teaspoon of buffered vitamin C powder in a glass of water before turning in for the night.
This is a quick, effective means of reducing the acidity in your body. It will also ensure that you go to bed well-hydrated, which will help you wake up when that alarm clock beeps.
10. Go to Sleep at a Reasonable Hour
It sounds obvious, but if you want to feel your best, then you must get enough sleep. Most experts recommend that we get 6 to 10 hours of sleep per night.
Turn off your phone and computer at least an hour before bed, and avoid vigorous exercise in the late evening. These measures will help you wind down when it’s time for sleep.
Daily Routine for an Organized Life
1. Make Your Bed
Prepare for the day by making your bed.
It’s a quick chore that will put you in a productive, organized frame of mind.
2. Have Your Equipment and Clothes Laid out the Night Before
If you like to work out, the morning is the best time to do it! It will leave you feeling full of energy and will give you a sense of accomplishment before you leave the house. Whether you like to go for a walk, take a gym class, or do yoga in your bedroom, make sure that you have all the equipment and clothing you need laid out and ready the night before.
3. Wipe Down Large Surfaces
After your morning shower, spray down and wipe the largest surfaces in your bathroom. It’s much easier and more fun to do mini-cleans throughout the week than to wait until the weekend!
4. Put Everything Back Where You Found It
When you’ve made your breakfast, put everything back exactly where you found it, as this makes everything easier the morning after. If you notice that you are running low on a grocery item, add it to a list you can take with you next time you pass the grocery store.
5. Run Through a List of Essential Items
Before you leave the house, run through a list of your essential items, such as your wallet, employee badge, water bottle, and so on. Keep a list of these items near your front door so that you can quickly check your purse or bag before heading out the door as part of your daily routine.
6. Prioritize Your Tasks
Make a list of tasks and decide whether they are important, urgent, both, or neither. Start with urgent and important tasks , move onto the important and non-urgent tasks, then tackle the unimportant but urgent jobs.
Make use of this Full Life Planner to help you better organize your day. Writing a task list can always give you a sense of control.
7. Prioritize Your Emails
Before you start your day, spend 10 minutes prioritizing your e-mails. Get into the habit of deciding which ones need your urgent attention, which are important, which are both, and which are neither.
Check your e-mails every couple of hours rather than every few minutes, because frequent interruptions will impair your concentration and productivity.
8. Keep Your Finances on Track
Take a couple of minutes to keep your finances on track each day as part of your daily routine. Check your bank balance and make sure that you’re sticking to your budget.
9. Plan for Dinner
Do you need to pick anything up from the grocery store on the way home? Do you need to look up a recipe? This only takes a few minutes, but a bit of planning can save a lot of time later.
10. Clear Your Desk at the End of the Ay
Take five minutes to clear your work desk before you leave for your break. It will help you feel more organized when you return.
11. Review Your To-Do List
If you aren’t making as much progress as you hoped, it’s time to rewrite it!
12. Do the Dishes Immediately After Dinner
Otherwise, you might be tempted to sit down in front of the TV and get distracted.
13. Do a “Brain Dump”
Doing a ” brain dump ” is helpful if you tend to lie awake worrying about what you need to do the next day. Once you have written them down, you can go to sleep knowing that you can refer to the list when you wake up.
Daily Routine for More Productive Work
1. Plan the Night Before
Some of the most effective and productive people get started on their daily routine the night before.
Think of this as the planning stage. At this time you might find it useful to plot out your day in blocks of time, with a specific activity planned for each. This is commonly known as the time blocking method, and using this method ensures that you don’t end up multitasking, which can have a negative impact on your productivity.
2. Wake up at the Same Time Every Day
This may sound counterintuitive, it is often imagined that the most productive people are those that can wake up at dawn and continue into the evening. But the 9-5 work day might not necessarily suit everyone.
I’m not suggesting that people work less, but someone who works from 10-6 works for just as long as someone who works 9-5, and that extra hour in bed may mean that they’re more fresh and ready to work.
If you have any flexibility at all, consider what works best for you.
3. Eat a Good Breakfast
Once you have woken up, it is very important to eat well as part of your daily routine. You need something that will give you a good boost of energy, all the while keeping you full. A good idea is oatmeal with a smoothie or a healthy fruit juice.
Check out 30 Healthy And Tasty Recipes For Breakfast That You Can Make The Night Before for more healthy breakfast choices that are easy-to-make and will keep you energetic.
4. Create a Distraction-Free Workspace
A few years ago, a study at Princeton University concluded that if there are many forms of visual stimuli in your field of vision, your brain will spread its focus and attention to each piece. In other words, if your desk is cluttered, your ability to focus on the task at hand diminishes.
Simply clearing your desk of distractions can have a great impact on your focus and productivity.
5. Don’t Check Emails First
Mornings are a great time to do productive work that requires focus, creativity, and strategy. Clearing out the inbox gives you a false sense of achievement and wastes the opportunity to engage your brain in more proactive tasks. Though you may have read a lot of emails, you haven’t done anything important.
Instead, focus on your goals, and do what really matters.
6. Tackle the Worst Thing First
Start your daily routine at work by tackling the most difficult or most pressing task first, the task that will most likely encourage you to procrastinate. This is the philosophy put forward by Brian Tracy in his book Eat That Frog.
The benefit of this is simple. Even if you accomplish little else that day, you can be happy with the knowledge that you did something important. Also, by doing the most difficult thing first, everything else will be easier.
7. Rest or Meditate
When setting up a routine, it can be easy to forget the most important activity: resting. Humans simply aren’t built for working all day, every day without a break. If you don’t consider this in your routine, there is a danger that you will lose energy and enthusiasm all together and burn out, thereby killing your productivity altogether.
This can be mitigated by making sure to making sure you get some rest.
One way to do this is by picking a reasonable time to stop working. Another is to take a quick nap or try meditation.
8. Say No to Unreasonable Requests
This may be the hardest thing on this list, but it can be one of the most effective. Adding extra tasks and jobs to your day can immediately throw your routine off balance, and it will negatively impact your day’s productivity.
As such, declining and saying no to extra tasks (that are unreasonably urgent or unimportant) can be the key to staying productive. After all, doing one thing really well is more important than doing several things badly.
Daily Routine for a Stronger Relationship
1. Kiss Your Partner Goodbye
How often do you rush out of the door with a quick peck on the cheek and a “see you later!” Maybe you’ve got to the stage where you don’t even do that anymore. It’s important to really take the time to say goodbye.
Create 3 to 5 minutes in your morning routine to just be with your partner and properly say goodbye. Kiss each other meaningfully, and take in the moment. It’s important not to overlook these small gestures.
2. Create Little Daily Rituals
Creating small actions that are meaningful to both of you can build a sense of connection, and these can carry on throughout your day when you’re apart.
Leave little notes under your partner’s coffee cup. Write a message on the fogged up mirror for your partner to discover. Text a joke of the day on your lunch breaks.
These types of rituals bring a sense of positive expectation and bonding, something only the two of you share together. Without these, relationships can become stale.
4. Schedule a Date Night
This is a particularly important part of your daily routine when you have kids. When your lives are controlled by children and extra responsibilities, your relationship can get overlooked. This is when things can break down, and intimacy gets lost no matter how much you love each other.
Schedule regular date nights where you can be free from responsibilities and really connect with each other. Use this time to check in with how you are both feeling, and most importantly, have fun. Keep reconnecting with the reasons you fell in love in the first place.
5. Create a Bonding Bedtime Routine
When the doors are closed and you’ve finally fallen into bed, it’s easy to want to fall asleep, but bedtime is a wonderful time to get connected with your partner both physically and emotionally.
Try to go to bed at the same time, and use it as your couple time. Pillow talk is a great time to bond. While you’re in a relaxed state, talk about your days at work, any concerns, or even future plans.
Communication and talking things out is the best habit you can have as a couple. Just make sure you take the time to really listen to each other with respect and an open mind, always ending the night on a positive note.
How to Stick to Your Routine
When you do something and no immediate harm comes to you, your subconscious mind assumes that it’s safe to continue doing the activity. Overcoming a poor daily routine that feels comfortable to you requires impressive amounts of willpower.
Reaching for a snack or scrolling through social media can sabotage healthy plans by flooding your brain with dopamine, a feel-good neurotransmitter. That dopamine release causes you to want to continue the action whether or not it’s good for you.
There may be quite a few things that ought to change in your life. Changing too many habits at once can be difficult and discouraging.
On top of all that, we only have so much mental bandwidth to devote to making decisions. When decision fatigue sets in, we’re likely to revert to whatever is easiest, even if we know it’s unhealthy.
Biting off more than you can chew is a surefire way to fail. Instead, pick one routine, and work on that. Or better, pick one habit and stick to that first.
Upgrading your daily routine is a commitment. By starting small and being realistic, you can develop healthy rituals and efficient routines that help you get the most out of life.
More on Building Habits
Featured photo credit: Olivia Anne Snyder via chúng tôi
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Weber Makes An Impression At St. Viator Classic
Her coach wouldn’t mind seeing a little more of the killer instinct.
Glenbrook North’s Miranda Weber may have some of that “ruthless determination” on the basketball court. But if she does, she hides it well … with that killer smile.
“I don’t know. I’m just always smiling,” Weber said.
It’s her game face.
Pre-game. In-game. Post-game.
“We lucked out with her,” said GBN head coach Danielle Fluegge. “She’s just a tremendous kid.”
Weber, daughter of GBN head boys basketball coach David Weber, also is turning into quite the inside threat.
Beaming was allowed following her big-time effort in the third-place game of the St. Viator Holiday Classic on Dec. 23. The 5-foot-10 senior center smiled her way 28 points and 15 rebounds in a 67-66 loss to Harvest Christian Academy
“Miranda Weber … AGAIN.”
The P.A. announcer at St. Viator repeated that line over and over again.
And Weber’s facial expression didn’t change, when it was announced that she had been named to the all-tournament team.
“Very rewarding,” said the laid-back Weber. “Feels great.”
Weber also was equally unstoppable in a 45-25 win over Elmwood Park in the first-round tournament action on Dec. 19, when she poured in a game-high 18 points.
“My teammates got me the ball,” she said. “I just kept posting up, and they kept looking for me.”
Fluegge is putting no limits on her veteran post player, who shot 59 percent from the field and averaged 9.7 points and 9.3 rebounds per game for the Spartans last year.
“She doesn’t even know how good she can be,” said Fluegge. “She’s very unselfish on the court. And we’re always telling her to be more selfish.”
Earlier this season, Fluegge, a former standout basketball player at Glenbrook South, watched Weber turn in a 26-point, 17-rebound performance against Waukegan.
“Her humbleness speaks volumes,” said Fluegge. “But she’s coming out of her shell. She’s taking more ownership of the team.”
Though she’s not planning to play basketball at the next level, you can tell that the likeable Weber has been coached up.
You can tell that she’s a coach’s daughter.
“I used to go to the gym with my dad and brother (Austin),” she said.
Dad taught her how to shoot. Taught her post moves.
Austin taught her how to be tough on the court.
“Austin pushed me around a little (in those gym sessions),” she added.
Austin, a 6-foot-6 guard, was an excellent long-range shooter. The 2010 grad, who went on to play Division II basketball at Quincy College, holds GBN’s school records for most three-pointers made in a game (10) and most three-pointers made in a season (104).
Weber was a rebound magnet against Harvest Christian. In the final six minutes of the third quarter, she pulled down seven boards to go along with 10 points.
And she’s getting it done on the defensive end.
“She’s makes good decisions, and she’s good on help defense,” said Fluegge.
Things also are looking up for the Spartans, who finished 2-2 in the St. Viator Tournament. Their wins came over Elmwood Park and Regina Dominican 43-35 on Dec. 22. The other loss was against Zion-Benton 52-36.
The Spartans (4-12 overall) are markedly improved. They’ve won four of their last eight games. And that 66-point showing against Harvest Academy was a season high.
“I think we’re starting to settle in,” added Fluegge, noting that five players were missing due to a religious function when GBN went 0-5 in the season-opening Vernon Hills Tournament.
Notable: Senior guard Ilana Malman continues to play at high level for the Spartans. The talented ball handler finished in double figures in three of the games at St. Viator: 16 vs. Harvest Academy, 16 vs. Zion-Benton and 10 vs. Elmwood Park. She had a couple of terrific stretches in the third-place game. Malman, a returning all-conference selection, displayed a high degree of difficulty, when she sank a scoop shot on a drive down the lane late in the second quarter. And she put up eight points, including a three-pointer on top and a runner along the baseline, in the final 6:25 of the fourth quarter. … Sophomore sharpshooter Jordan Davison did some impressive work in the tourney. She came up with back-to-back 16-point efforts against Regina and Harvest. She made three three-pointers against Harvest. Davison was one of three sophomores in the starting lineup. The others include guard Nicole Amen and post player Samantha Carsello. “We’re investing in them,” said GBN coach Danielle Fluegge. Carsello tallied 11 points in the Zion-Benton game. … Fluegge also is receiving solid minutes from seniors Lane Gruemmer, Audrey Christopher and Claire Hanrahan.
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